Ingabe I-Soy Sauce Ifanele Ukudla Kwe-Keto?

Izitsha eziningi zase-Asia zizobe zingaphelele ngokudabukisayo ngaphandle kwenodoli wesosi yesoya.

Ngenhlanhla, iningi lemikhiqizo edume kakhulu yesoso yesosi iqukethe i-1g ye-net carbs noma ngaphansi ngesipuni esingu-1 sokuphakelwa. Lokhu kwenza kube lula ukuzivumelanisa nokudla kwe-ketogenic inqobo nje uma uqaphile ngamasayizi wesabelo sakho. Ngisho noma uthanda ukunambitheka, gwema isifiso sokucwilisa izitsha zakho ku-soy sauce.

I-soy sauce yavela eChina. Ekuqaleni, wawenziwa ngokuvutshelwa kukabhontshisi wesoya, kodwa njengoba ukudla kwasakazekela eJapane nakwezinye izingxenye zomhlaba, kwenezelwa ezinye izithako.

Kunezigaba eziningana eziyinhloko zesosi yesoya, ehlukaniswa ngezwe lendabuko, izithako ezisetshenziswayo, nokuvumelana kwe-sauce, kusukela kokukhulu kuya kokuncane.

Nansi indlela izigaba ezihlukene zesoso yesosi ukusuka kweningi le-keto-friendly ukuya kokuncane:

I-Tamari (i-soy sauce yaseJapane): i-keto-ehambisanayo

I-Tamari yenziwe ngokuyinhloko ngobhontshisi wesoya ngomkhiqizo kakolweni omncane noma ongenawo. Abantu abangenayo i-Gluten noma i-celiac bavame ukukhetha i-tamari sauce njenge-soy sauce abayithandayo, kodwa akuwona wonke ama-tamaris amasoso angenayo i-gluten, ngakho-ke hlola ilebula njalo.

I-tamari sauce evamile iqukethe 0.8 g wama-carbohydrate ku-tablespoon ngayinye ephakelayo.

Isoso Yesoya YaseShayina Elula: i-keto-ehambisanayo

Isosi yesoya yesiShayina ekhanyayo iwuhlobo oluvame kakhulu lwesosi yesosi ongayithola ezindaweni zokudlela nasemasikweni amaShayina. Ngokuvamile, uma "i-soy sauce" kukhulunywa ngayo ku-recipe, ngaphandle kokucacisa ukufihlakala kwayo, ungacabanga ukuthi ibhekisela ku-soy sauce elula.

Ngokomlando, i-soy sauce ekhanyayo yaseShayina yenziwa ngokuphelele kubhontshisi wesoya, kodwa ezinye izinhlobo manje ziqukethe ukolweni. Kodwa-ke, izinhlobo eziningi zesoso yesoya yaseShayina ekhanyayo iqukethe i-1g noma ngaphansi kwama-carbs enetha isipuni ngasinye.

I-Koikuchi (i-soy sauce yaseJapane emnyama): i-keto-ehambisanayo

I-Koikuchi, noma i-Japanese dark soy sauce, ingenye yezinhlobo ezidume kakhulu zesosi yesosi e-United States. Yenziwe ngengxube kakolweni nesoya, kodwa ukolweni kuphansi ngokwanele ukuthi inani le-carb ngokuvamile lingu ~ 1g net carbs per spoon 1 yokuphakelwa.

Isosi yesoya ye-Kikkoman enemisebenzi eminingi iyisibonelo esidumile sesoso yesoya ye-Koikuchi.

Isoso Yesoya YaseShayina Emnyama: hhayi keto

Isoso yesoya yaseShayina emnyama ayijwayelekile kunokukhanya, kodwa izinhlobo eziningi zengeza ushukela noma ama-molasses ukuze uthole ukunambitheka. Kukhona ezinye izinhlobo ze-keto zesoso yesoya yaseShayina emnyama, kodwa hlola ilebula ngokucophelela ukuze ugweme lezo eziqukethe izithako ezinoshukela omningi.

Usukuchi (isoso yesoya ekhanyayo yaseJapan): hhayi keto

Usukuchi sauce iyisoso yesoya enambitheka kakhudlwana, kodwa yenziwa nge-mirin, uhlobo lwewayini elayisi, ngakho ngokuvamile inoshukela omningi kunezinye izinhlobo zesoso yesoya.

I-Shiro (i-soy sauce yaseJapane): hhayi keto

I-Shiro sauce ifana ne-inverse ye-tamari. Nakuba i-tamari ngokuyinhloko ingubhontshisi wesoya, i-shiro ngokuyinhloko iwukolo. Ngokusobala, imikhiqizo enokolweni omningi ayinqunyelwe ekudleni kwe-keto, yingakho i-shiro ingenye yezindlela ezingabizi kakhulu zesosi yesoya.

Isoso ye-soy ene-hydrolyzed: hhayi keto

Esikhundleni sokuvubela ubhontshisi wesoya, kulokhu abakhiqizi bakhiqiza isoso yesoya ene-hydrolyzed ngokusebenzisa inqubo yamakhemikhali lapho bephula khona ufulawa wesoya osuthiwe. Yingakho abanye bebiza isoso yesoya ene-hydrolyzed ngokuthi "isoso yesoya yamakhemikhali."

Ungakwazi ukubona isoso ye-soy ene-hydrolyzed ngokubheka ilebula yesithako "yephrotheni ye-soy ene-hydrolyzed" noma into efanayo. I-Choy, ikakhulukazi, iwuphawu oludumile lwe-hydrolyzed gravy sauce.

Inqubo yokwenza isoso yesosi ene-hydrolyzed ihlanganisa izithako zokwenziwa ezengeziwe kunezinye izinhlobo, futhi inezithako ezingezona ze-keto ezixutshwe njengesiraphu yommbila noma i-caramel.

Qaphela i-sodium

Ukukhathazeka okuvamile mayelana nesoso ye-soy okuqukethwe kwayo kwe-sodium. I-CDC iyancoma ukuthi abantu abadala abadli ngaphezu kwe-2,300 mg ye-sodium ngosuku.

Isoso yesoya iphezulu kakhulu kusodium, kanti ezinye izinhlobo ziqukethe kufika ku-1,000 mg ngosuku kusipuni esisodwa. Uma ukhathazekile ngokudla kwe-sodium, cabanga ngemikhiqizo ye-soy soy ephansi ye-sodium.

Ezinye izindlela

Uma ufuna ukunambitheka okufana nesoso yesoya kodwa okunama-carbohydrate amancane, zama ukusebenzisa liquid amino acid. Ama-amino acid aluketshezi akhiqizwa ngokuvubela ubisi lukakhukhunathi noma ngokuhlephula ubhontshisi wesoya ube ama-amino acid. Aqukethe cishe u-0 g wama-carbohydrates amaningi futhi awanawo ukolweni.