Ukuba sele ukwi-keto yokutya ixesha elide, unokunqongophala kwisiqhamo. Uninzi lwabantu lucinga ukuba ekubeni ukutya kwe-ketogenic kukutya okuphantsi kakhulu kwe-carb, zonke iziqhamo azikho kumbuzo, ngenxa yeeshukela zazo zendalo. Le ngcinga ayiyonyani ngokupheleleyo.
Kweli nqaku siza kuphendula le mibuzo ilandelayo:
- Ngaba iziqhamo ze-keto zinobubele?
- Sesiphi isiqhamo esihambelana ne-keto?
- Sisiphi isiqhamo esomileyo keto ehambelanayo?
- Sisiphi isiqhamo asiyiyo keto ehambelanayo?
- Ngaba isiqhamo semonki keto ehambelanayo?
Ngelixa kuyinyani ukuba ezinye iziqhamo (ezifana neebhanana, umzekelo) ziphezulu kwiswekile kwaye azifanelekanga kukutya okuqhelekileyo kwe-keto, kubaluleke kakhulu ukugcina isiqhamo kwipleyiti yakho. Ngokukodwa eyona iphezulu kwifiber.
Ngokutya okujolise kumafutha anempilo, ngamanye amaxesha kunokuhenda ukutsiba izondlo-ezixineneyo, ukutya okusekelwe kwizityalo. Ukwenza oko kunokukhokelela ekuswelekeni kweevithamini kunye neeminerali.. Ke ukuqiniseka ukuba unezityalo ezininzi ezinemibala kwisidlo sakho se-keto kubaluleke kakhulu kwimpilo yakho.
Kuyinyani ukuba uninzi lwaloo mibala kufuneka luvele kwimifuno, kodwa akukho mfuneko yokutsiba iziqhamo ngokupheleleyo. Ukukhetha iziqhamo ezifanelekileyo, zingakanani kwaye zityiwa nini isitshixo sokufumana iziqhamo ezimbalwa kwisicwangciso sakho sokutya keto ngaphandle kokuphelisa i-ketosis.
Isiqulatho
uluhlu olukhawulezayo
Cofa kwisiqhamo ukuze ufunde ngakumbi malunga nenye nganye ezantsi kwiphepha.
- Iiavokhado
- coco
- Amagqabi aluhlaza
- Amaqunube amnyama
- Amaqunube asendle
- Amaqunube
- Iirasberries
- I Lemons
- Limas
- Igwava
- ivatala ekrakra
- Utamatisi
- Iminquma eluhlaza kunye emnyama
- Iziqhamo zemonki
Ngaba ikhokhonathi keto?
Impendulo: Iqulethe malunga ne-2,8g ye-carbs ngekhokhonathi ephakathi, i-coconut sisiqhamo onokuthi uyonwabele kwi-keto ngaphandle kokuyigqithisa ...
Ngaba iKeto Bitter Melon?
Impendulo: I-melon ekrakra yenye yeyona mifuno ye-keto ongayifumana. Ifana kakhulu ne cucumber, ine 2.8g ye net carbs ngokuphakwa kwayo. I...
Ngaba iitumato yiKeto?
Impendulo: Iitumato zineswekile, ngoko ungazitya ngokumodareyitha ngelixa ukwisidlo sakho se-keto. Ngaba isidlo sakho sakusasa esigqibeleleyo siquka iitumato ezigcadiweyo kunye ne-twist ...
Ngaba iiavokhado Keto?
Impendulo: Iiavokhado ziyiKeto ngokupheleleyo, zikwilogo yethu! Iavokhado sisnack esithandwa kakhulu keto. Nokuba uyitya ngqo esikhumbeni okanye uyenza ...
Ngaba iBlackberries iKeto?
Impendulo: I-Blackberries yenye yeziqhamo ezimbalwa ezihambelana ne-keto ezikhoyo. Enye yeengxaki eziqhelekileyo ezijongene ne-dieters ...
Ngaba i-Wild Berries Keto?
Impendulo: Kwi-6.2g ye-carbs enetha ngokukhonza, amajikijolo asendle yenye yeziqhamo ezimbalwa ezihambelana ne-keto. IiBoysenas, iBoysen Brambles okanye iiBoysenberries, zi ...
Ngaba iCranberries iKeto?
Impendulo: I-lingonberries ifanelekile kwi-keto yokutya xa ithathwa ngokumodareyitha. Isitya ngasinye seblueberries (1 ikomityi) iqulethe i-9,2 g ye-carbohydrates. Lo bungakanani...
Ngaba iiLimes yiKeto?
Impendulo: Kwi-5.2g ye-carbs enetha ngokukhonza, ii-limes zisinye seziqhamo ezimbalwa ezihambelana ne-keto. Iikalika zine 5,2 g ye net carbohydrates...
Ngaba iiLemons yiKeto?
Impendulo: Kwi-3.8g ye-carbs enetha ngokukhonza, iilamuni ziyahambelana ne-keto. IiLamuni zine 3,8 g ye net carbohydrates ngesiqhamo esi-1 esisetyenziswayo.…
Ngaba i-Olives Keto?
Impendulo: I-Olives ngumthombo obalaseleyo we-fatty acids kwaye i-keto iyahambelana. Mhlawumbi uyabathanda okanye ubathiyile. Nokuba yeyiphi na indlela, iminquma ilungile...
Ngaba iRaspberries yiKeto?
Impendulo: Ngethuba nje imodareyitha, i-raspberries inokulungiswa kwi-keto yokutya. Yongeza inani elincinci lamaqunube kwimenyu yakho yeveki ukuze wanelise ...
Ngaba amaqunube eKeto?
Impendulo: I-Strawberries, ngokumodareyitha, inokutshintshwa kwi-keto yokutya. I-1-komityi yokuphakwa (malunga ne-12 yamaqunube aphakathi) iqulethe i-8,2 g ye-net carbs, ethi...
Fast Keto Imvelaphi
Ukutya kwe-keto kukutya okunamafutha amaninzi, okuphakathi kweprotheyini, okune-carbohydrate ephantsi enophando olunzulu oluxhasa ukusetyenziswa kwayo kwizifo ezininzi kunye nemingeni enjengokutyeba, isifo seswekile, isifo sokuwa, isifo sentliziyo, umhlaza, nokunye. Silapha ukuze sikuhambise kwezinye zezibonelelo ezininzi ezinxulumene nokutya kwe-ketogenic, nangaphaya kokuncipha kobunzima. Abantu abahlukeneyo banokuya kwi-keto ngezizathu ezahlukeneyo, kodwa wonke umntu unokwenza impembelelo entle kubomi babo ngokuthatha olu hambo. Funda ngakumbi kwiSikhokelo sethu esipheleleyo se-Keto.
Umbuzo weCarb: I-Carbs yeNet, iFiber, kunye neFruits yeKeto
Ukuqonda ngokucacileyo ukuba yeyiphi i-carbohydrates efaniswa ne-carbohydrates iyonke kuya kukunceda uqonde ngcono ukuba kutheni unokuthatha isiqhamo kwi-keto yokutya kunye neenzuzo ezinokuzisa kuyo. Iziqhamo ze-Ketogenic-friendly friendly, okanye iziqhamo ze-keto, ziziqhamo eziphezulu kwifiber kwaye ziphantsi kweswekile kuneentlobo ezincinci ze-keto-friendly. Oku kwenza ukuba ezi ziqhamo ze keto zibenenani elisezantsi le-carb.
Ukulawula iiCarbs kwi-Keto Diet imalunga jonga iswekile yakho yegazi ukukhusela i-insulin spikes kwaye uphephe ukugcina i-glycogen. Ifiber ikhusela izikhonkwane kwaye irhoxisa ezinye iikhabhu. Oku kuthetha ukuba kukho iindlela ezilungileyo ozikhethayo kwindawo yeziqhamo.
Ukubala i-gram ye-carb, thabatha ifayibha kwi-gram ye-carb epheleleyo. Ke ukuba une-10 grams ye-carbs iyonke kunye ne-7 grams yefiber, i-net carbs yi-3 grams kuphela kwezo ziqwenga zeziqhamo ze-keto. Ezi ziindaba ezilungileyo ngokucacileyo ukuba ukwimo yezinye amaqunube okanye ufuna ukongeza ubumnandi obuncinci kwiresiphi yakho elandelayo ye-keto smoothie. Ke ngaphandle kokuqhubeka, makhe sibone ukuba yintoni iziqhamo keto kukho kwaye unokonwabela ukutya kwakho kwe-ketogenic.
15 Keto Compatible Fruits
1- Iiavokhado
Usenokungayiqondi loo nto, kodwa iavokhado sisiqhamo. Ewe, ukuba ubusoloko ukwisidlo se-keto kangangexesha elithile, mhlawumbi sele usitya iiavokhado, ngoko asiyi kugxila kakhulu kuzo, kodwa sicinge ukuba kufanelekile ukukhankanya ukuba mhlawumbi esitya isiqhamo engazi nto. Iiavokhado ziphezulu kwi-monounsaturated fat (5 grams) kwaye zine-carb count ye-1 gram (4 iyonke, i-3 fiber). UKUBA ungumlandeli we-avocado oyinyaniso njengam, (qaphela ukuba bandinika ukuba bakwi-logo yewebhu) awusoze uphinde uthi into embi kakhulu malunga nokutya kwe-keto kukuba akukho siqhamo se-keto. Ekubeni enye yokutya okuphambili kwayo sisiqhamo.
2- Coconut
Esinye isiqhamo esifanelekileyo kwisidlo se-ketogenic, esine-drawback kuphela kukuba ngamanye amaxesha kunzima ukuyifumana, i-coconut entsha evuthiweyo. Kwakhona, igqala le-keto dieters kusenokwenzeka ukuba sele lisebenzisa ioyile eninzi yekhokhonathi, ubisi lwekhokhonathi, kunye nomgubo wekhokhonathi. Kodwa ke isiqhamo sokwenyani sekhokhonathi sigcwele ifayibha (7 grams, 3 net carbs) kwaye iswiti ngokwaneleyo ukukunceda ukuphelisa umnqweno. Ikomityi yekhokhonathi entsha ikwakunika i-60% yeemfuno zakho zemihla ngemihla zemanganese.
Ukuba awuyifumani intsha, qwalasela ibhotolo yekhokhonathi ukunceda ukunqanda iinkanuko ezimnandi ngamaxesha ngamaxesha. Le bhotela yekakhukhunathi ngokusisiseko yinyama kunye neoli ye-coconut ehlanganiswe kwi-consistency efana nebhotela okanye ibhotela ye-peanut. Ilungile kakhulu. Ukuba awukwazi ukuyifumana ezivenkileni, ungazenza ngokwakho ngokuthenga i-coconut engenaswekile kwaye uyiqhube kwiprosesa yokutya. Amafutha aya kukhutshwa kwi-shards kwaye ajike abe yibhotela. Yum!
Iziqhamo zeKeto onokuthi uphoswe zizo
Kwi-keto kuthathwa njengento ecetyiswayo ukuba abanye bayibize yidla umnyama. Ukutya umnyama kuthetha ukuzalisa ipleyiti yakho ngokutya okumibalabala okumela iintlobo ngeentlobo zezityalo. Uluhlu aluncedi kuphela ukuqinisekisa ukuba ufumana uluhlu olubanzi lwe-micronutrients, kodwa londla i-flora emathunjini akho. Oku kunceda ukomeleza amajoni akho omzimba kwaye ugcine iswekile yegazi ilawulwa.
Indalo inendlela yokubonelela ngayo yonke into esiyidingayo ukuze sihlale sisempilweni, kwaye izondlo ezahlukeneyo zibonakala njengemibala eyahlukeneyo yomnyama. Ngokomzekelo, ivithamin C ibonakala kwizityalo ezininzi ezibomvu, eziorenji nezityheli. Uhlobo lwe-antioxidant olubizwa ngokuba yi-anthocyanin luvela kwizityalo ezininzi eziluhlaza, ezimfusa, kunye ne-violet. Ewe kunjalo, kukwakho ukudityaniswa kwezityalo. I-Beta-carotene, i-precursor ye-vitamin A, ibonakala kuyo yomibini imifuno eluhlaza eluhlaza kunye neminqathe e-orenji. Le yimizekelo nje embalwa kwimininzi, emininzi yezondlo ezimibalabala ezikwizityalo esizityayo.
Konke oku kuthetha ukuba ukutsiba iziqhamo ezithile ezine-carb ephantsi kunokuphelisa izondlo ezibalulekileyo. Nazi iziqhamo ezilungileyo zokutya kwisicwangciso sokutya se-keto:
3- Amaqunube
Amaqunube afana nelekese yendalo. Zonke iintlobo zamaqunube zilungile kwisicwangciso se-keto kuba zizele yifiber yokutya. Oku akubandakanyi amatsheri okanye iidiliya ukuba ucinga ukuzibeka ngokwamaqela kolu didi. Ezo ziqhamo zimbini zineswekile eninzi. Kodwa amajikijolo okwenene: ama-blackberries, ama-strawberries, i-blueberries, i-cranberries (engamiswanga), kunye ne-raspberries yizona ziziqhamo ze-keto.
Amajikijolo aphakathi kwezona ziqhamo zixineneyo zezondlo ezikhoyo kwimarike namhlanje, kwaye zinenani elisezantsi le-carb count kunalo naluphi na uhlobo lweziqhamo (ngaphandle kwezi zimbini kudidi "elicacileyo").
Nantsi inkcazo elula ye-1/2 yekomityi yequnube ngalinye kunye nekhonkco kwiinkcukacha ezithe chatha:
- Amaqunube amnyama: 31 iikhalori, 3.5 net carbs
- Amaqunube asendle: 31 iikhalori, 3.5 net carbs
- Amagqabi aluhlaza: 24 iikhalori, 4 net carbs
- Iicranberries: 42 iikhalori, 9 net carbs
- Iirasberries: 32 iikhalori, 3 net carbs
- Amaqunube: 33 calories, 4.4 g carbs net.
- Acai: 24 iikhalori, 1 g carbs net.
Ngelixa i-1/2 indebe yeziqhamo inokubonakala ngathi yincinci, yimali epheleleyo yokongeza kwisaladi egcwele imifuno ephantsi kwe-carb, iprotheni enempilo, kunye nokugqoka okunamafutha aphezulu. Ikwasisixa esigqibeleleyo sokongeza kwi-smoothie kunye ne-stevia sweetener eyongezelelweyo yeswiti eyaneleyo nje. I-Cranberries ayinakuba sisiqhamo esimnandi kakhulu sokutya ngokwabo, kodwa unqumle i-cranberry entsha kwaye wenze i-flavour phezulu kwi-pork chop okanye iqhekeza lentlanzi entsha yesitya esimnandi, esine-tart kunye nesondlo.
4- Imelon ekrakra
IiCantaloupes zongezo ezimangalisayo kwisicwangciso sakho sokutya se-keto. Ziphezulu kumxholo wamanzi ukuze u-hydrate ngelixa usitya, i-plus enkulu njengoko kulula ukuphelelwa ngamanzi kwi-ketogenic diet. Iimelon zongezwa kakhulu kwi-snack yasemini; Ngubani ongathandi imelon esongelwe kwi ham? Bakwanikezela ngeevithamini kunye neeminerali ezahlukeneyo ezinceda ukugcina i-electrolytes yakho ilungelelene.
Nanga amaxabiso esondlo e-melon ekrakra kwikomityi e-1 epheleleyo.
- ivatala ekrakra: 24 iikhalori, 2,8 net carbs
5- Iilamuni kunye neelamuni
Ayizizo zonke iziqhamo zesitrasi ezithandwa kakhulu yi-keto, kodwa ezi zi-2 ngokuqinisekileyo zenza umsebenzi wenziwe.
Usenokungafi ukutshonisa amazinyo akho kwilamuni okanye kwikalika, kodwa ukwazi ukuba esi siqhamo se keto, kunye nejusi zayo, zivunyiwe kuluhlu lwakho lokutya kwe keto kuya kukunceda uqhole iprotein yakho okanye unike amandla iketo smoothie okanye isiselo.
Nazi iinyaniso zezondlo ekufuneka uzazi:
- 30ml/1oz yejusi yelamuni: 6 iikhalori, 2 net carbs
- 30oz/1ml yejusi yekalika: 7 iikhalori, 1 net carb
Ukuba ukwinqanaba kuhambo lwakho lwe-keto apho uyonwabela i-cocktail yasekhaya ngamaxesha ngamaxesha, cinga ukwenza umxube kunye nejinja ye-keto, ilamuni, amanzi anesoda, kunye ne-stevia. Okanye zama i-whisky emuncu ngomxube welemon kunye nejusi yekalika, i-club soda, kunye ne-stevia. Unyango olongezelelweyo oluncinci oluhamba indlela ende ekugcineni kwi-keto ixesha elide.
6.- Guava
La Igwava Sisiqhamo setropikhi esihlala kumazantsi oMbindi Merika, ngakumbi iMexico. Njengakwikhokhonathi, eyona ngxaki inkulu kukuba kunokuba nzima ukuyifumana kwezinye iindawo. Ngumthombo omkhulu we potassium. Kwaye inencasa emnandi kunye nevumba elimnandi. Isiqhamo ngasinye esimalunga ne-55 grams siphantse sibe ne-5 grams yecarbohydrates. Ngoko ke akulunganga ukuyisebenzisa kakubi. Kodwa i-potassium idlala indima ebalulekileyo kwibhalansi ye-electrolyte, kwaye ihlala ingahoywa kwi-ketogenic diet. Ngoko esi siqhamo sinokukunceda ugcine amanqanaba akho e-potassium kumaxabiso afanelekileyo.
7- Iminquma nayo iziqhamo!
Akwaziwa kakhulu njengeziqhamo, zikhula emithini! Iminquma evundiweyo enkonkxiweyo/ebhotileni iqulethe i-0.5 net carbs ephantsi ngokumangalisayo nge-100 grams, nto leyo eyenza ukuba ibe yenye yezona "ziqhamo ze-keto" ezinokusetyenziswa ngelixa ulandela ukutya kwe-ketogenic.
8- Iitumato
Njengakwiavokhado, iitumato ngokwenene basisiqhamo. Ke ukuba uqhele ukongeza iitumato kwiisaladi zakho, wongeza nesiqhamo keto ungazi. Kukho iitoni zeentlobo zeetamatato, kwaye uninzi lwazo lunokutshintshwa ngempumelelo kwi-keto yokutya.
Kuthekani ngesiqhamo semonki?
Musa ukukhohliswa ngegama layo! Isiqhamo seMonk siza kumanzi, igranular, kunye neefom zepowder, kwaye ngokwenene, sisimuncumuncu ikhalori ephantsi kunye ne-zero carb ekhulayo ekuthandeni. Lukhetho olukhulu lwe-keto-friendly sweetener ngenxa yesiqulatho sayo se-zero ye-carb kunye nencasa emnandi emnandi- eneneni imnandi kuneswekile! Ngokwenyani, njenge-sweetener, inencasa ethile. Oku kuyenza ibe nabathandi abaninzi njengabachasi. Ukufumana ulwazi oluthe kratya malunga neziqhamo zemonki, unokufunda Oku kubhaliwe.
Umgca osezantsi: Yidla isiqhamo sakho se-keto!
Ngokuchasene noko unokucinga okanye uxelelwe ekuqaleni, kukho iindlela zokubandakanya iziqhamo ezithile ngokucwangcisekileyo kwisicwangciso sakho sokutya se-ketogenic. Isiqhamo sibalulekile phantse nasiphi na isicwangciso sokutya okunempilo kuba sisityebi kwifiber kunye ne-micronutrients ebalulekileyo. Ukusetyenziswa kwefayibha kunxulunyaniswa nezityalo ezisempilweni, amajoni omzimba anamandla, umngcipheko ophantsi wohlobo lwe-2 yeswekile, isifo sentliziyo, kunye nomhlaza wokugaya ukutya.
Ungaphoswa kolu didi lokutya lubalulekileyo ngenxa yokuba usoyika ukubala i-carb. Iicarbohydrates zisezantsi kwiziqhamo esizichazileyo apha, ke yongeza iziqhamo kwiipleyiti zakho zamafutha asempilweni, iiprotheyini, kunye nemifuno ene-carb ephantsi ukulinganisa ukutya kwakho. Kuya kukunceda ukwanelisa izinyo lakho elimnandi ngelixa uhlala kwisicwangciso se-keto. Kwaye ke uya kongeza ezo zondlo ziyimfuneko kakhulu ekusebenzeni ngokufanelekileyo komzimba wakho.