Ngeentlobo ezibonakala zingenasiphelo zomgubo, akumangalisi ukuba abantu abaninzi banomdla xa kuziwa ekuphekeni nasekuphekeni. Kodwa ukuba ulandela i-carbohydrate ephantsi okanye i-ketogenic yokutya, unokuzibuza malunga ne-carbohydrates kwi-flours eyahlukeneyo, ngakumbi eyona nto ixhaphakileyo ngokuthetha.
Esi sikhokelo siya kukunika lonke ulwazi oludingayo ukuze ubone ukuba usenako na umgubo njengenxalenye yendlela yakho yokuphila ephantsi ye-carb keto. Kodwa kuqala, unokufuna ikhosi yokuhlaziya ukuba yintoni kanye kanye umgubo.
Isiqulatho
Yintoni umgubo?
Umgubo ngumgubo owenziwe ngokusila iinkozo.
Loluphi uhlobo lwengqolowa, unokubuza? Ngokuqhelekileyo kusetyenziswa iinkozo zengqolowa, kodwa uhlobo lomgubo luyahluka kuxhomekeka kubungakanani benkozo obugciniweyo ngexesha lokusila. Iinxalenye ezintathu zengqolowa ziquka i-endosperm, i-bran, kunye nentsholongwane. Nantsi into engakumbi kwicandelo ngalinye kula.
# 1: i-endosperm
Uninzi lomgubo omhlophe obonwayo namhlanje uqulathe kuphela le nxalenye yengqolowa. I-endosperm ngumbindi wesitatshi wengqolowa. Iqulethe i-carbohydrates, iiprotheni kunye neoli encinci.
#2: igciniwe
I-bran yongeza ukuthungwa, umbala, kunye nefayibha kumgubo. Eli candelo liqokobhe langaphandle lenkozo. Eli lelona candelo linika umgubo ocoliweyo womgubo orhabaxa kunye nombala omdaka.
#3: intsholongwane
Inxalenye yesithathu yengqolowa yintsholongwane, iziko lokuzala eliqulethe uninzi lwezondlo. Umgubo oqulethe intsholongwane kuyo yonke inkqubo yokusila uya kuba zizityebi kwiivithamini kunye neeminerali xa kuthelekiswa nolunye umgubo.
Ezi ziseko xa kuziwa ekubunjweni komgubo. Kodwa kuthekani ngeentlobo ezahlukeneyo zomgubo? Ukuba ubukhe waya kwindawo yokubhaka kwivenkile yakho yegrosari ekufutshane, uye wabona iintlobo ngeentlobo zomgubo ocoliweyo. khetha.
Ezinye zomgubo weklasikhi ziquka:
- Umgubo ongaxutywanga.
- Umgubo wesonka
- Umgubo wekeyiki.
- Umgubo wepastry.
- Umgubo wokuzikhupha.
- Umgubo wengqolowa.
- Umgubo werayisi.
- Umgubo weembotyi zesoya.
- Umgubo wombona.
Ulwazi Lwezondlo kumgubo wengqolowa opheleleyo
Kuyo yonke injongo, umgubo wengqolowa otyetyisiweyo, ikomityi enye ineegram ezingama-96 zecarbohydrates, iigram ezi-2 zamafutha kunye ne-13 grams yeprotheyini.
Ukuba ujonge ifayibha yokutya, kunokuba nzima ukuyifumana. Enye ikomityi yomgubo wengqolowa iqulethe kuphela iigram ezi-3 zefiber, nto leyo ekhokelela kumlinganiselo we-93 gramsi-carbohydrates eseleyo.
Zininzi iicarbohydrates.
Ngokuqinisekileyo, kukutya okuphezulu kwe-carb, kodwa unokumangaliswa ukuva ukuba umgubo wenjongo yonke unexabiso lesondlo. Xa kuziwa kwiivithamini kunye neeminerali, umgubo utyebile kwizinto ezimbalwa ezibandakanya i-folate, i-choline, i-betaine, i-calcium, i-magnesium, i-phosphorus, kunye ne-potassium ( 1 )( 2 ).
Umgubo ungena njani kwi-ketogenic diet?
Xa ifika lokutya okumele kuphetshwe kwi-low-carb okanye kwi-ketogenic diet, Umgubo wenjongo zonke yenye yazo.
Ayisiyiyo kuphela i-carbohydrates ephezulu, kodwa iphezulu kwi-gluten. Ngapha koko, kukho iingxaki ezimbalwa ngomgubo wenjongo yonke owenze ukuba ube yimveliso ukunqanda.
IGluten inokubangela iingxaki zokugaya ukutya
IGluten inokuba neziphumo ezibi kubantu abanovelwano lwegluten, okubangela inani leengxaki ezibandakanya ukuqunjelwa, iintlungu zesisu, intloko ebuhlungu, ukudinwa, iingxaki zolusu, ukuxinezeleka, ukuxhalaba, ukuphazamiseka kwe-autoimmune, iintlungu ezidibeneyo, iintlungu zemisipha kunye nenkungu yengqondo.
Ingqolowa esetyenziselwa zonke iinjongo kunye nomgubo omhlophe owenziwe ngebleach
Uninzi lomgubo odumileyo namhlanje, olufana nomgubo omhlophe kunye nengqolowa, ngokubanzi i-bleach kwaye igcina inkqubo yokwetyisa.
Nangona kunjalo, kubantu abangenayo ingxaki ye-gluten okanye eminye imiba yokugaya, umgubo omncinci rhoqo ngoku kwaye uya kuba ulungile kwi-low carb diet. Ngelixa kuya kufuneka ukuba ibe sisiqendwana esincinci somgubo ukuze uhlale ngaphantsi kwethagethi yakho yekhabhohayidrethi ethathiweyo ngemini, isixa esincinci akufuneki. kukukhabela ngaphandle ketosis.
Iyingozi kubantu abanesifo seswekile
Kunye nezo zinovelwano kwi-gluten, abanesifo seswekile kufuneka bayiphephe ingqolowa epheleleyo okanye umgubo wenjongo yonke ngokupheleleyo.
Ukutya okuphezulu kwe-glycemic kuchaphazela ngokukhawuleza iswekile yegazi, enokuba yingozi kubantu abanesifo seswekile.
Ukuba awufuni ukuhlala kude nomgubo ngokupheleleyo, ukutya okune-glycemic ephantsi njengomgubo iiamangile kunye nomgubo coco ziye zityiswe kwaye zifunxwe ngokucothayo, zivelisa ukunyuka kancinci kweswekile yegazi kunokuba i-spike ekhawulezileyo.
Iintlobo zomgubo ongenagluten
Ngaba yonke i-gluten-free flours ilungile kwi-ketogenic diet? Impendulo emfutshane nguhayi. Oku kungenxa yokuba ayizizo zonke i-gluten-free flours ziphantsi kwi-carbohydrates.
I-Cornmeal ayinagluten, kodwa umbona uphezulu kwi-carbohydrates.
Nangona kunjalo, umgubo we-almond kunye nomgubo wekhokhonathi zikhetho ezinkulu ezingenayo i-gluten ezinamafutha aphezulu kunye ne-carbohydrates ephantsi. Ukuba ufuna ukwenza into ngomgubo, thanda i-keto cinnamon rolls, sebenzisa umgubo we-almond kunye ne-cream cream.
Ngapha koko, igama elithi "umgubo weamangile“Ichaza ngokugqibeleleyo. Kanye njengomgubo owenziwe yonke into yinkozo egayiweyo, umgubo wealmondi ziiamangile ezicolwayo zibe ngumgubo ocolekileyo onokuwusebenzisa xa ubhaka. Into enkulu kukuba kukho iigram ezi-3 kuphela zecarbohydrates zizonke kwi-1/4 yekomityi yomgubo we-almond ( 3 ).
Indlela yokutya umgubo kwi-low carb diet
Ukuba ukhululekile kwiimeko zonyango kwaye ufuna nje ukuzama i-carb ephantsi okanye i-keto yokutya, kusenokubakho indawo yomgubo ekudleni kwakho, kodwa ngesiseko esincinci.
Zama i-cyclical keto diet (CKD)
Olunye uhlobo lokutya kwe-ketogenic, i I-cyclical keto diet (CKD), ivumela i-leeway engaphezulu kunye ne-carbohydrates, yongeza iiyure ezingama-24-48 zokulayisha i-carbohydrate ngeveki okanye ezimbini. Nangona kunjalo, i-ERC inconywa kuphela kubadlali abaqeqeshelwa ngamandla aphezulu kwaye bafuna iivenkile zabo ze-glycogen ukuba zizaliswe. Mhlawumbi ayiloninzi lwabantu abafunda eli nqaku.
Ukuba i-carbs eninzi idliwe ngaphandle kwale festile yokulayisha i-carb, kukho ithuba elihle lokuba uya kukhutshelwa ngaphandle kwe-ketosis kwaye umzimba wakho uya kuqala ukukhangela i-carbs ye-fuel kwakhona.
Ukuba usukelo lwakho kukuhlala kwi-ketosis, eyona ndlela ingcono onokukhetha kuyo kukusebenzisa umgubo we-carb ephantsi njengomgubo wekhokhonathi okanye umgubo wealmond. Okanye nawuphi na umgubo we nut njengomgubo we walnut. Olu khetho lufanelekile ekubhakeni izinto ozithandayo ngelixa ugcina i-carb yakho ithatha iphantsi.
- Organic umgubo wekhokhonathi GLUTEN FREE
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- Ubukhulu: 500 g
- Iqulethe ibhegi yomgubo we-Almond oxoliweyo wendalo waseSpain.
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- Ukusetyenziswa okucetyiweyo: I-walnuts ephantsi ilungele ukubhaka kwaye ithandwa kakhulu kwi-vegan cuisine, umzekelo ukulungiselela itshizi ye-vegan kunye nekhrimu okanye njengesithako esityebileyo kwiprotheyini ...
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- UMDA WOKUNIKEZELWA: 1 x 1000g yomgubo we-walnut ophilayo / i-gluten yasimahla yomgubo we-walnut kumgangatho wokutya okukrwada / ongathanjiswanga / i-vegan
Zama oku i-carb ephantsi ye-pizza crust okanye wena iiqebengwana ze-gingerbread ezisezantsi zenziwe kunye nomgubo wekhokhonathi kunye nomgubo we-almond.
Ngexesha le-ketosis, i-metabolism yakho iyatshintshwa ngokoqobo, apho umzimba wakho ukhangela amanqatha ukuba abe namafutha endaweni yeecarbohydrates.
Ke, njengoko unokucinga, ukubuyela kwi-ketosis kunokuba nzima kwabanye abantu abanokubonwa ukuba basebumnyameni. keto flu. Kungenxa yoko le nto kungcono ukunqanda umgubo ekutyeni kwakho kwaye uzigcinele intloko ebuhlungu.
Yiba nobulumko malunga ne-carbs kumgubo
Nangona kukho iimeko apho umgubo uphantsi kwi-carbohydrates, kufuneka uqaphele kunye ne-carbohydrates kumgubo. Ukuba ujonge ukuphucula impilo yakho yonke kwaye unciphise ukutya kwakho kwe-carbohydrate, kuya kufuneka uphephe umgubo ofumaneka kwindawo yokubhaka, njengaleyo idweliswe ngasentla.
Imeko enyiniweyo apho umgubo uya kuthathwa njengekhabhu ephantsi ngeentsuku zokulayishwa kwekhabhu ERC. Kule meko, umntu unokuzalisa iivenkile zabo ze-glycogen malunga ne-70% ye-caloric epheleleyo ye-carbohydrates.
Ngethamsanqa, zininzi ezinye iindlela ezisezantsi zomgubo we-carb ukwenza iilekese zakho ozithandayo kwaye uzifake kwizinto ozithandayo zokuzalisa. Ukusebenzisa umgubo we-almond okanye umgubo wekhokhonathi kuthatha ixhala lokuba ngaba ulandela iinjongo zakho zempilo kwaye kuya kukuvumela ukuba wonwabe kancinci ngaphandle kokuziva uvinjwa.
Ngaba unayo iresiphi oyithandayo enenye indlela yomgubo wekhabhu ephantsi? Yigcine kwaye uyisebenzise kwiiresiphi ezininzi.