I-Low Carb Legume Substitutes: Iindlela ezizezinye ze-Ketogenic Kubo

Ukulandela ukutya okunamafutha amaninzi, okune-carb ephantsi kuthetha ukuba ngamanye amaxesha kufuneka wenze ubuchule obuncinci bokutshintsha ukutya.

Nangona zininzi izibonelelo zempilo ezinxulunyaniswa nemifuno, ukuhlala kwi-ketosis kuthetha ukunciphisa kakhulu ukusetyenziswa kwakho kwemifuno… okanye nokuziphepha ngokupheleleyo. Ewe, nokuba wenza i-factoring kwi-net carbs.

Ukuba uyazithanda izibonelelo ze-ketosis kodwa uswele iimbotyi, eli linqaku lakho. Hayi "lahlaI-Tacos, ukutya kwamaNdiya, kunye nokutya kwase-Asia ngenxa yokuba une-carb ephantsi. Endaweni yoko, zama ezi fom ze-keto zihambelanayo ukulinganisa ukuthungwa kunye nencasa yezinye izitya ozithandayo ze-legume.

Ngaba iimbotyi keto ziyahambelana?

Njengoko uza kube ufunde kweli nqaku, imifuno ayihambelani ncam keto.

Kwaye ngelixa unokucinga ngeembotyi njengemifuno, eneneni ziyinxalenye eyahlukileyo, kodwa efanayo, iqela lezityalo ezibizwa ngokuba ziimbotyi. Imbotyi sisityalo okanye isiqhamo okanye imbewu yesityalo ephuma kusapho lweFabaceae.

Umahluko ophambili phakathi kwemifuno kunye nemifuno ngumxholo weprotheyini, iimbotyi zingumthombo ocebileyo wezityalo ze-amino acids.

Iimbotyi sisityalo sasehlotyeni ngokukodwa. Emva kokutyalwa, zithatha iintsuku ezingama-55-60 ukuvuthwa. Ngaphakathi komdumba oyintloko, iimbotyi zijika zibe luhlaza ukuya kumbala ovuthiweyo owubona evenkileni.

Uya kufumana iimbotyi kwiindawo ezahlukeneyo zokutya emhlabeni jikelele. Ngokwenkcubeko, ziye zasetyenziswa njengomthombo weprotheyini kwimpucuko emininzi kangangamawaka eminyaka.

Zingaphi iicarbohydrates ezikwiimbotyi?

Iimbotyi zigcwele iivithamini kunye neeminerali. Umzekelo, ikomityi yeembotyi ezimnyama iqulethe:

Thamin	.42mg	RDI 38%
Riboflavin	.1mg	RDI 7%
Umntu	256ug	RDI 64%
Hierro	3,6 mg	20% IDR
Phosphorus	241mg	RDI 34%
Izinki	1,93 mg	20% R + D + I
wemagniziyam	120mg	RDI 38%

Nangona kunjalo, xa ujonga iprofayile yabo ye-macronutrient, kuvela umfanekiso owahlukileyo ( ¹ ):

Iikhalori	Kcal 227
I-Grasa	1 g
Iprotein	35%
Iicarbohydrate zizonke	61%
Ifayibha	35%
Net carbs	36

Ngenani elipheleleyo le-carb ye-41 grams kunye ne-13 grams yefiber, iimbotyi ezimnyama zikunika i-net carb count ye-26 grams. Nokuba uyahlulahlula ibe sisiqingatha sekomityi yokukhonza, usekwi 13 grams ye net carbs.

Kubantu abaninzi abakwisidlo se-ketogenic, oku kuninzi kakhulu kwee-carbs.

Kwaye iimbotyi ezimnyama azikho zodwa xa kuziwa kwi-high-carb legumes. Ngapha koko, uninzi lweembotyi ziqulethe umxholo ofanayo we-carbohydrate.

Iichickpeas ( 2 )	Iigrama ezingama-45 zee-carbohydrate	13 iigremu zefayibha	I-32 grams ye-carbs enetha
Iimbotyi zePinto ( 3 )	Iigrama ezingama-45 zee-carbohydrate	15 iigremu zefayibha	I-30 grams ye-carbs enetha
Iimbotyi ( 4 )	Iigrama ezingama-40 zee-carbohydrate	13 iigremu zefayibha	I-27 grams ye-carbs enetha

Ukuziphatha kwebali? Izityalo eziziimbotyi zinokuwela kudidi lwakho "kuphephaUkuba ufuna ukuhlala kwi-ketosis. Oko kukuthi, ngaphandle kokuba wenza a ukutya okujoliswe kuko keto (TKD) okanye Ukutya kwe-cyclical keto (CKD).

Iindaba ezimnandi zezokuba indalo (kunye nobukrelekrele obuncinci) inokukunika ezinye iindlela ezizezinye zemidumba.

Zi-3 ezithatha indawo ye-carb ephantsi yemifuno

Ukutya i-keto akukho malunga nokuswela. Ngapha koko, inxalenye yokuhlala kwi-keto yokutya ixesha elide kukufumana ulonwabo kukutya okutyayo. Lo mba ubalulekile kukutya kwe ketogenic. Awunako ukuyihoya. Awuyi kukwazi ukugcina indlela yokuphila ye-keto yexesha elide ukuba awuziva ngathi ukutya kwakho kuyakuthintela.

Ngaloo nto engqondweni, ukuba unqwenela i-x yemifuno, jonga ezi carb ziphantsi kunye ne-keto ezihambelanayo endaweni ye-legume.

1. Iifama eziluhlaza.
2. Iimbotyi eziqhotsiweyo ngaphandle kweembotyi.
3. Amakhowa e-Enoki.

# 1: iiertyisi

Ukuba uhamba emva kwakhe inkangeleko kunye nokuziva kwemifuno, ii-ertyisi zezona zikufutshane onokuzifumana. Zinokungaguquguquki okufanayo, kwaye nangona zincinci kuneembotyi ezininzi, zikwayafana ngobume.

I-Peas Advanteji: Ziqulathe malunga nesiqingatha secarbohydrates ngokuphakwa kweembotyi zezintso eziqhelekileyo. Nge-10 grams ye-carbs kunye ne-4 grams yefiber, ugqiba nge-6 grams ye-carbs enetha ngesiqingatha sekomityi yee-ertyisi.

Xa kuthelekiswa neembotyi ezimnyama, eziqulethe malunga ne-13 grams ye-net carbs, ii-ertyisi zithatha ikhekhe kwi-low-carb legumes. Ii-ertyisi zikwangumthombo obalaseleyo we-vitamin A kunye ne-vitamin K kwaye zizityebi kuyo iiproteni.

Unokusebenza ngokulula ii-ertyisi kwi-chili yakho, isaladi, okanye i-curries njengokutshintsha kweembotyi. Nangona kunjalo, ngenxa yencasa yazo eyahlukileyo, ii-ertyisi zisenokungahambi kakuhle kwezinye iindawo zokutya. Kule meko, unokufuna ukwenza ulingo kunye nempazamo.

Kwaye khumbula, ngenxa yokuba zingenayo i-carbs eninzi njengemifuno, ii-ertyisi zisephezulu kwi-carbs kunezinye imifuno ephantsi ye-carb. Ke ngoko, gcina ukungenisa kwakho phantsi kolawulo!

# 2: Iimbotyi eziqhotsiweyo ngaphandle kweembotyi

Ukuba unqwenela isitya sembotyi esisezantsi kodwa awufuni ukuba neembotyi, unethamsanqa. Yazisa: iimbotyi eziqhotswe ngaphandle kweembotyi.

Unokuzama le recipe ye-Keto Adapted, esebenzisa i-eggplant, i-bacon, kunye neentlobo ezahlukeneyo ze-seasonings ukubuyisela incasa kunye nokuthungwa kweembotyi eziqhotsiweyo, kodwa kunye neqhekeza le-carbohydrates. Phezulu ngeeshizi, ukhilimu omuncu, kunye ne-anyanisi eluhlaza edayiweyo ukuze kube nefuthe elipheleleyo.

Kwaye ngenkonzo nganye ubonelela kuphela ngeekhalori ezingama-93, i-5.7 grams yeprotheyini kunye ne-3.2 net carbs. Eyona nto intle kwaye incasa ngokufanayo.

Zininzi ezinye iiresiphi ze keto refried beans. Yenza uphendlo olukhawulezileyo kwaye ufumane iresiphi ekulungeleyo.

# 3: Enoki Mushrooms

Umfanekiso: Inkukhu ye-Enoki kunye ne-Mushroom Gxuma iQhotsa.

Ukuba ujonge indawo ye-carb ephantsi efana nokuthungwa kweembotyi eziphekiweyo, amakhowa ayindlela enkulu. Ngelixa amakhowa enika incasa yendalo yenyama kunye neumami, athande ukufunxa iincasa ezininzi.

Njengemidumba, amakhowa e-enoki ayafumaneka esematsha kwaye enkonkxiweyo, nto leyo eyenza ukongeza kwisuphu kunye neesaladi.

Enye ikomityi yala makhowa ineekhalori ezingama-24 zizonke, ngaphantsi kwe-1 gram yamafutha, iigram ezi-5 zecarbohydrates, iigram ezi-3 zenet carbohydrates kunye phantse ne-2 grams ye-carbohydrates. iprotein.

Nge-3 grams kuphela ye-net carbs, la makhowa aqinisekisiwe ukuba angena ngokugqibeleleyo kwimigangatho ye-carb ephantsi okanye ukutya kwe-keto. Nangona kunjalo, ayisiyiyo kuphela inzuzo yale ndawo yembotyi ye-carb ephantsi.

Amakhowa e-Enoki nawo anika inani leevithamini kunye neeminerali ezibandakanya isinyithi, i-magnesium, i-phosphorus, i-potassium, i-vitamin B1 (i-thiamine), i-vitamin B2 (i-riboflavin), i-vitamin B3 (i-niacin), i-vitamin B5 (i-pantothenic acid), kunye ne-vitamin B9 (folate. ) ( ⁵ ).

Thatha Ukutya: Ikhusela Imifuno ekuHlaleni kwi-Ketosis

Ngelixa imifuno ethile ingekho mbi kuwe, ingaba phezulu kakhulu kwi-carbs ukuba ukwi-low-carb okanye i-keto diet. Ngokuzalisa ezinye iikhabhothi ezisezantsi, akukho mda kwiindidi zeembotyi ezahlukeneyo onokuthi uzenze. Jonga kweli nqaku, enokukunceda ukuba ufumane i-service encinci okanye ezimbini zeentlobo ezithile ezithile.