Ngaba iChickpeas Keto?

Impendulo: iichickpeas azikho ketogenic. Njengezityalo eziziimbotyi ezininzi, zinamanqanaba aphezulu e-carbohydrates.

Iichickpeas yenye yazo imifuno ethandwa kakhulu kwiplanethi. Zixhaphake kakhulu eIndiya, kuMbindi Mpuma kunye nokutya kweMeditera. Ngokukodwa, ziyisithako esiphambili kuzo zombini hummus njenge chana masala. Zikwakukutya okuthandwayo kubantu abaninzi abazama ukunciphisa umzimba. Kodwa, Kuthekani ngokutya kwe-ketogenic? Ngaba iichickpeas keto?

Impendulo ilula yileyo i-chickpeas ayilona khetho lulungileyo lokutya kwe-keto. Nangona zinokuthi zilungele ukutya okune-carb ephantsi, zisene-carbohydrates ezininzi kakhulu ukuba zithathwe njenge-keto-friendly. I-100g ye-chickpeas ine-net carbs eninzi kunokuba i-keto dieters ingatya ngosuku.

Ewe, akukho mntu uthi kufuneka utye i-100g epheleleyo ye-chickpeas. Nangona kunjalo, ingcamango ephambili yokutya kwe-keto kukugcina i-carbohydrates kumda ophantsi kakhulu. Kubantu abaninzi kwi-keto yokutya, injongo ngokuqhelekileyo kukugcina i-carbs yabo engaphantsi kwe-20g okanye i-30g ngosuku.

Oko kuthethiweyo, kwaye uthathela ingqalelo ukuba ugcina ulawulo olupheleleyo lweemacros zakho zemihla ngemihla, zingaphi iichickpeas onokuthi uzitye ngaphambi kokuba uphele uphuma kwi-ketosis? Ukufumanisa oku, siza kujonga ukuba zingaphi iicarbohydrates kwi-100 g yee-chickpeas. Ukuba ii-chickpeas zomile kwaye zikrwada, oko kukuthi, kufuneka ziphekwe kwaye kusafuneka zibiliswe, sinayo loo nto i-1 ye-100 g ine-50.75 g ye-carbohydrates. Kwezi, 10.7 g ngokuthe ngqo ushukela. Kodwa uninzi lwethu aludli ngokutya ii-chickpeas kule fomati. Ekubeni zityiwa, zidla ngokuphekwa ixesha elide emanzini ukuze zithambe. Le nkqubo ibenza bamanzi. Ngoko ke i-100 g yee-chickert eziphekiweyo (uhlobo oludla ngokuthengwa embizeni esele luphekiwe) zinekhabhohayidrethi emalunga ne-11 g.

Kulungile. Oku kuthetha ukuba xa wehlisa isixa see-ertyisi ngokwaneleyo ukuya kwinqanaba elijikeleze i-40 g, unokutya kuphela i-4.4 g yecarbohydrates. Eya kuba yimali eyamkelekileyo. Nangona ndandiza kuwushiya umxhesho wamantshontsho ngexabiso elincinane kakhulu. Kodwa le asiyiyo kuphela ingxaki apha. Ii-chickpeas, eziphekwe kwingqayi, zihlala zinezongezo. Kuxhaphake kakhulu ukuba baqulathe iisulfites ezifana sodium disulfite, ethylene diamine tetra acetate y umqweqwedisi. I-ethylene diamine tetra acetate ndikukhumbuza oko Ivaliwe eOstreliya ukuba ibekwe njengetyhefu kakhulu. Ke apha sinenye ingxaki eyongeziweyo eyenza olu hlobo lwechickpea lungabi ngumbono olungileyo. Ngoko ukuba ungomnye walabo abafuna ukwenza iresiphi ye-keto ecocekileyo, akufanele uthathe olu hlobo lwe-chickpea. Kukho ezinye ezipakishwe ngamanzi netyuwa kuphela. Kodwa ezi zihlala zibiza kakhulu kwaye kunzima ukuzifumana. Zijonge kwiishelufu zeendawo ezinkulu ezibhalwe njengebhayoloji kwaye uzilungiselele ukubahlawula isixa esikhulu kakhulu. Ngoko ke esona sisombululo kukuzipheka ngokwakho. Kodwa apha uya kuzifumana unengxaki yokuba kuya kuba nzima kakhulu kuwe ukuba uvavanye ukuba zingaphi iicarbohydrates isiphumo esinaso emva kokupheka.

Ke ngoko, ii-chickpeas azinakuthathwa ngokuthe ngqo njengokutya kwe-keto. Zinemigangatho ephezulu kakhulu yeecarbohydrates, ezo sele ziphekwe kwangaphambili zidla ngokuza nezongezo kwaye esona sixa onokuthi usithathe kuzo ngosuku simalunga ne-50 g. Ngoko kukho ukhetho olungcono lwe-keto legume njenge iimbotyi zesoya emnyama. 

Kwenzeka ntoni ke nge hummus?

Sihlalutye imithwalo ye hummus kwiwebhu ukukunika ezinye ezihambelana ne-keto. Ungathini ukuba. Nazi hummus ukuba bakhona. Kodwa khumbula ukuba i-hummus iyahambelana kwixabiso eliphantsi kakhulu. Isixa esicetyiswayo yi-30 g. Yiyiphi i-2 tablespoons. Ngokuqhelekileyo, kwi-30 g kuphela i-15 g (malunga ne-50%) i-chickpeas. Okushiyekileyo ngumxube we incindi yelamuni, ioli yeoli, igalikhi, isesame egcadiweyo okanye isesame intlama kunye namanzi. Ngoko ke, i-hummus inokuba yi-keto kuba inexabiso eliphantsi kakhulu lee-ertyisi.

Ulwazi lwezempilo

Ubungakanani bokukhonza: 100 g

Fuente USDA.