Izithelo ze-Keto: I-Ultimate Guide

Uma uke wadla i-keto isikhashana, kungenzeka ukuthi untula izithelo. Abantu abaningi bacabanga ukuthi njengoba ukudla kwe-ketogenic kuwukudla okuphansi kakhulu kwe-carb, zonke izithelo azikho embuzweni, ngenxa yoshukela wazo wemvelo. Lokhu kucabanga empeleni akulona iqiniso ngokuphelele.

Kulesi sihloko sizophendula imibuzo elandelayo:

• Ingabe izithelo keto zinobungane?
• Isiphi isithelo esihambisana ne-keto?
• Isiphi isithelo esomisiwe i-keto ehambisanayo?
• Isiphi isithelo akusona i-keto ehambisanayo?
• Ingabe i-monk fruit keto ehambisanayo?

Nakuba kuyiqiniso ukuthi ezinye izithelo (njengobhanana, isibonelo) zinoshukela omningi futhi azilungele ukudla okujwayelekile kwe-keto, empeleni kubalulekile ukugcina isithelo epuletini lakho. Ikakhulukazi ephezulu ku-fiber.

Ngokudla okugxile kakhulu emafutheni anempilo, ngezinye izikhathi kungase kulinge ukweqa ukudla okunomsoco, okusekelwe ezitshalweni. Ukwenza lokho kungaholela ekuntulekeni kwamavithamini namaminerali.. Ngakho-ke ukwenza isiqiniseko sokuthi unezitshalo eziningi ezimibalabala ekudleni kwakho kwe-keto kubaluleke kakhulu empilweni yakho.

Kuyiqiniso ukuthi iningi laleyo mibala kufanele ivele emifino, kodwa asikho isidingo sokweqa izithelo ngokuphelele. Ukukhetha izithelo ezifanele, kungakanani futhi nini ukuzidla kuyisihluthulelo sokuthola ama-servings ambalwa wezithelo ohlelweni lwakho lokudla i-keto ngaphandle kokuphela kwe-ketosis.

uhlu olusheshayo

Chofoza isithelo ukuze ufunde okwengeziwe mayelana nekhasi ngalinye.

• I-Avocados
• Coco
• Ama-Strawberry
• Amajikijolo
• Amajikijolo asendle
• Ama-cranberries
• Ama-raspberry
• Imikhawulo
• Limas
• IGuava
• ikhabe elibabayo
• utamatisi
• Iminqumo eluhlaza kanye nemnyama
• Isithelo sendela

Ingemuva le-Keto elisheshayo

Ukudla kwe-keto wukudla okunamafutha amaningi, amaprotheni aphakathi nendawo, okune-carbohydrate ephansi enocwaningo olunzulu olusekela ukusetshenziswa kwayo ezifweni eziningi nezinselele ezifana nokukhuluphala ngokweqile, isifo sikashukela, isithuthwane, isifo senhliziyo, umdlavuza, nokunye. Silapha ukuze sikuhambise kwezinye zezinzuzo eziningi ezihlobene nokudla kwe-ketogenic, nangaphezu kokuncipha kwesisindo. Abantu abahlukene bangase baye keto ngezizathu ezahlukene, kodwa wonke umuntu angenza umthelela omuhle ezimpilweni zabo ngokuthatha lolu hambo. Funda kabanzi kumhlahlandlela wethu ophelele we-Keto.

Umbuzo weCarb: I-Net Carbs, Fiber, ne-Keto Fruits

Ukuqonda ngokuningiliziwe ukuthi yimaphi ama-carbohydrates amaningi aqhathaniswa nama-carbohydrates aphelele kuzokusiza ukuthi uqonde kangcono ukuthi kungani ungathatha isithelo ekudleni kwe-keto kanye nezinzuzo ezingaletha kukho. Izithelo ze-Ketogenic-friendly-friendly, noma isithelo se-keto, izithelo ezine-fiber ephezulu futhi ziphansi ngoshukela kunezinhlobo ezincane ze-keto-friendly. Lokhu kwenza lezi zithelo ze-keto zibe nenani eliphansi le-carb count.

Ukulawula Ama-Carbs ekudleni kwe-Keto Kumayelana Nangempela qaphela ushukela wakho wegazi ukuze uvimbele ukukhuphuka kwe-insulin futhi ugweme ukugcina i-glycogen. I-fiber ivimbela ama-spikes futhi empeleni ikhansela amanye ama-carbs. Lokhu kusho ukuthi kunezinye izinketho ezinhle kuwe endaweni yezithelo.

Ukuze ubale inetha lamagremu e-carb, susa i-fiber ku-carb isiyonke amagremu. Ngakho-ke uma unamagremu angu-10 engqikithi yama-carbs kanye namagremu angu-7 efayibha, ama-carbs anetha angama-3 amagremu kuphela alezo zingcezu zezithelo ze-keto. Lezi yizindaba ezinhle ngokusobala uma usesimweni sokufuna amajikijolo athile noma ufuna ukungeza ubumnandi obuncane kuresiphi yakho elandelayo ye-keto smoothie. Ngakho ngaphandle kokuqhubeka kwesikhathi, ake sibone ukuthi yini izithelo ze-keto kukhona futhi ungajabulela ekudleni kwakho kwe-ketogenic.

15 Izithelo Ezivumelana Ne-Keto

1- Ukotapheya

Ungase ungakuqapheli, kodwa ukwatapheya empeleni uyisithelo. Yiqiniso, uma uke wadla i-keto isikhashana, mhlawumbe usuvele udla ukwatapheya, ngakho-ke ngeke sigxile kakhulu kuwo, kodwa sicabange ukuthi kufanelekile ukusho ukuthi mhlawumbe usuvele bedla isithelo bengazi. I-Avocados anamafutha amaningi e-monounsaturated (amagremu angu-5) futhi anenani le-carb eliyi-1 gram (4 isiyonke, i-fiber engu-3). UMA ungumlandeli we-avocado wangempela njengami, (qaphela uma benginika ukuthi basophawu lwewebhu) ungaphinde usho ukuthi okubi kakhulu nge-keto diet ukuthi asikho isithelo se-keto. Njengoba omunye ukudla main yayo isithelo.

2- Ukhukhunathi

Esinye isithelo esilungele ukudla kwe-ketogenic, okuwukuphela kwe-drawback ukuthi ngezinye izikhathi kunzima ukuyithola, ukhukhunathi ovuthiwe omusha. Futhi, i-veteran keto dieters cishe isivele isebenzisa amafutha amaningi kakhukhunathi, ubisi lukakhukhunathi, nofulawa kakhukhunathi. Kodwa i isithelo sikakhukhunathi sangempela sigcwele i-fiber (7 amagremu, 3 net carbs) futhi imnandi ngokwanele ukukusiza ukuqeda isifiso. Inkomishi kakhukhunathi omusha iphinde ikunike u-60% wesidingo sakho sansuku zonke semanganese.

Uma ungayitholi iyintsha, cabanga ngebhotela likakhukhunathi ukuze usize ukunqanda izifiso ezimnandi ngezikhathi ezithile. Leli bhotela likakhukhunathi ngokuyisisekelo liyinyama namafutha kakhukhunathi ahlanganiswe abe nokuvumelana okufana nebhotela noma ibhotela lamantongomane. Kuhle kakhulu. Uma ungawutholi ezitolo, ungazenzela wena ngokuthenga ukhukhunathi ohlisiwe ongafakwanga ushukela bese uwucubungula ku-processor yokudla. Amafutha azokhishwa emigodini bese ephenduka ibhotela. Yum!

Izithelo Ze-Keto Ongase Uphuthelwe Ngazo

Ku-keto kuthathwa njengokutusekayo lokho abanye abakubiza ngakho udle uthingo. Ukudla uthingo kusho ukugcwalisa ipuleti lakho ngokudla okumibalabala okumelela izinhlobonhlobo zezitshalo. Izinhlobonhlobo azisizi nje kuphela ukuqinisekisa ukuthi uthola izinhlobonhlobo zama-micronutrients, kodwa futhi zondla izitshalo ezisemathunjini akho. Okusiza ukuqinisa amasosha akho omzimba futhi ugcine ushukela wakho ulawulwa.

Imvelo inendlela yokuhlinzeka ngakho konke esikudingayo ukuze sihlale sinempilo, futhi imisoco ehlukahlukene ibonakala njengemibala ehlukahlukene yothingo. Ngokwesibonelo, uvithamini C uvela ezitshalweni eziningi ezibomvu, eziwolintshi neziphuzi. Uhlobo lwe-antioxidant olubizwa ngokuthi i-anthocyanin luvela ezitshalweni eziningi eziluhlaza okwesibhakabhaka, onsomi, kanye ne-violet. Kunjalo, kukhona nokugqagqana embusweni wezitshalo. I-Beta-carotene, isandulela sikavithamini A, ivela kuyo yomibili imifino enamahlamvu amnyama kanye nezaqathi eziwolintshi. Lezi kumane kuyizibonelo ezimbalwa kweziningi, eziningi zezakhi ezimibalabala ezitshalweni esizidlayo.

Konke lokhu kusho ukuthi ukweqa izithelo ezithile ezine-carb ephansi kungagcina kukuphuca izakhamzimba ezibalulekile. Nazi izithelo ezinhle kakhulu ongazidla ohlelweni lokudla kwe-keto:

3- Amajikijolo

Amajikijolo afana noswidi wemvelo. Zonke izinhlobo zamajikijolo zinhle ohlelweni lwe-keto ngoba agcwele i-fiber yokudla. Lokhu akubandakanyi ama-cherries noma amagilebhisi uma ucabanga ukuwahlanganisa kulesi sigaba. Lezo zithelo ezimbili empeleni zinoshukela omningi. Kodwa amajikijolo angempela: amajikijolo ama-blackberries, ama-strawberries, ama-blueberries, ama-cranberries (angamisiwe), nama-raspberries yizithelo ezinhle kakhulu ze-keto.

Amajikijolo aphakathi kwezithelo ezinomsoco kakhulu ezitholakala emakethe namuhla, futhi anenani eliphansi le-carb count kunanoma yiluphi olunye uhlobo lwesithelo (ngaphandle kwalezi ezimbili ezisesigabeni "esisobala").

Nakhu ukuhlukaniswa okulula kwe-1/2 indebe yejikijolo ngalinye elinezixhumanisi zemininingwane eyengeziwe:

• Amajikijolo: 31 kilojoule, 3.5 net carbs
• Amajikijolo asendle: 31 kilojoule, 3.5 net carbs
• Ama-Strawberry: 24 kilojoule, 4 net carbs
• Ama-Cranberries: 42 kilojoule, 9 net carbs
• Ama-raspberry: 32 kilojoule, 3 net carbs
• Amajikijolo: 33 kilojoule, 4.4 g net carbs.
• I-Acai: amakhalori angama-24, i-1 g net carbs.

Nakuba i-1/2 indebe yesithelo ingase ibonakale iyinani elincane, inani eliphelele lokwengeza esaladini eligcwele imifino ephansi ye-carb, iphrotheni enempilo, kanye nokugqoka okunamafutha aphezulu. Futhi inani eliphelele lokwengeza ku-smoothie nge-stevia sweetener eyengeziwe ukuze uthole ubumnandi obanele. Ama-cranberries angase angabi isithelo esimnandi kakhulu esingadliwa wodwa, kodwa qoba i-cranberry entsha bese udala ukunambitheka ngaphezulu kwe-chop yengulube noma ucezu lwenhlanzi entsha ukuze uthole isidlo esimnandi, esiphundu nesinomsoco.

4- Ikhabe elibabayo

Ama-Cantaloupe ayisengezo esimangalisayo kuhlelo lwakho lokudla kwe-keto. Aphezulu ngokuqukethwe kwamanzi ngakho-ke ufaka amanzi ngenkathi udla, kanye nenani elikhulu njengoba kulula ukuphelelwa amanzi emzimbeni ekudleni kwe-ketogenic. Amakhabe anezelwa kakhulu ekudleni kwasemini; Ubani ongathandi ikhabe esongwe nge-ham? Baphinde banikeze izinhlobonhlobo zamavithamini namaminerali asiza ukugcina ama-electrolyte akho elinganisela.

Nawa amanani omsoco wekhabe elibabayo ngenkomishi engu-1 egcwele.

• ikhabe elibabayo: 24 kilojoule, 2,8 net carbs

5- Ulamula nama-lime

Akuzona zonke izithelo ezisawolintshi ezinobungani be-keto, kepha lezi 2 ngokuqinisekile zenza umsebenzi wenziwe.

Ungase ungafi ukucwilisa amazinyo akho kulamula noma umcako, kodwa ukwazi ukuthi lesi sithelo se-keto, namajusi aso, avunyelwe ohlwini lwakho lokudla kwe-keto kuzokusiza ukuba uqhole amaprotheni akho noma uqinise i-keto smoothie noma isiphuzo sakho.

Nawa amaqiniso omsoco okudingeka ukwazi:

• 30ml/1oz ijusi kalamula: 6 kilojoule, 2 net carbs
• 30 oz/1ml ijusi ye-lime: 7 kilojoule, 1 net carb

Uma usesigabeni sohambo lwakho lwe-keto lapho ujabulela khona i-cocktail yasekhaya ngezikhathi ezithile, cabanga ukwenza imiksi ne-keto ginger, ulamula, amanzi e-soda, ne-stevia. Noma zama i-whisky emuncu ngenhlanganisela kalamula nejusi ye-lime, i-club soda, ne-stevia. Ukuphatha okuncane okwengeziwe okuhamba ibanga elide ekugcineni ku-keto isikhathi eside.

6.- Igwava

La IGuava Kuyisithelo esishisayo esitholakala eningizimu yeMelika Ephakathi, ikakhulukazi eMexico. Njengokhukhunathi, inkinga yawo enkulu ukuthi kungaba nzima ukuyithola kwezinye izindawo. Iwumthombo omkhulu we-potassium. Futhi ine-flavour nephunga elimnandi. Isiqephu ngasinye sesithelo esingamagremu angama-55 cishe sinamagremu ama-5 wamacarbohydrate. Ngakho akulula ukuyisebenzisa kabi. Kodwa i-potassium idlala indima ebalulekile ekulinganiseni kwe-electrolyte, futhi ivame ukunganakwa ekudleni kwe-ketogenic. Ngakho lesi sithelo singakusiza ukuthi ugcine amazinga akho e-potassium emazingeni afanele.

7- Iminqumo nayo iyizithelo!

Okungaziwa kakhulu njengezithelo, empeleni zimila ezihlahleni! Iminqumo efakwe emathinini/esemabhodleleni efakwe emanzini anosawoti aqukethe inani elincane lama-carbs angu-0.5 ngamagremu angu-100, okuwenza abe "izithelo ze-keto" ezingcono kakhulu ongazisebenzisa ngenkathi ulandela ukudla kwe-ketogenic.

8- Utamatisi

Njengokotapheya, utamatisi empeleni bayisithelo. Ngakho-ke uma ujwayele ukufaka utamatisi kumasaladi akho, ufaka nalesi sithelo se-keto ungazi. Kukhona amathani ezinhlobo zamatamatisi, futhi eziningi zazo zingashintshwa ngempumelelo ekudleni kwe-keto.

Kuthiwani ngesithelo se-monk?

Ungakhohliswa igama layo! I-Monk fruit iza ngamafomu oketshezi, i-granular, ne-powder, futhi ngempela, iyi-sweetener ikhalori ephansi kanye ne-zero carb ekhula ngokuthandwa. Inketho enhle ye-keto-friendly sweetener ngenxa yokuqukethwe kwayo kwe-zero carb kanye nokunambitheka okumnandi okungeziwe-empeleni imnandi kunoshukela! Eqinisweni, njenge-sweetener, inokunambitheka okukhethekile. Lokhu kuyenza ibe nabathandiweyo abaningi njengabadeleli. Ukuze uthole ukwaziswa okwengeziwe mayelana ne-monk fruit, ungafunda Lesi sihloko.

Okubalulekile: Yidla isithelo sakho se-keto!

Ngokuphambene nalokho okungenzeka ukuthi ucabange ekuqaleni noma utshelwe, kunezindlela zokufaka izithelo ezithile ngokuhlelekile ohlelweni lwakho lokudla kwe-ketogenic. Izithelo zibalulekile cishe kunoma yiluphi uhlelo lokudla okunempilo ngoba lucebile ku-fiber kanye nama-micronutrients abalulekile. Ukusetshenziswa kwefiber kuxhumene nezitshalo zamathumbu ezinempilo, amasosha omzimba aqinile, ingozi ephansi yesifo sikashukela sohlobo 2, isifo senhliziyo, kanye nomdlavuza wokugaya ukudla.

Ungaphuthelwa yilesi sigaba sokudla esibalulekile ngoba wesaba ukubala kwe-carb. I-Net carbs inezithelo eziphansi esizibalulile lapha, ngakho-ke engeza ezinye izithelo emapuletini akho amafutha anempilo, amaprotheni, nemifino ene-carb ephansi ukuze ulinganise ukudla kwakho. Kuzokusiza ukwanelisa izinyo lakho elimnandi ngenkathi uhlala ohlelweni lwe-keto. Futhi ngaleyo ndlela uzofaka lezo zakhi zomsoco ezidingekayo ekusebenzeni kahle komzimba wakho.