Ingabe i-Chickpeas Keto?

Impendulo: ama-chickpeas awawona ama-ketogenic. Njengezinhlobo eziningi zemifino, zinamazinga aphezulu kakhulu e-carbohydrate.

I-Chickpeas ingenye ye izindunduma ethandwa kakhulu emhlabeni. Zivame kakhulu ekudleni kwaseNdiya, eMpumalanga Ephakathi naseMedithera. Ikakhulukazi, ayizithako eziyinhloko kuzo zombili i-hummus njenge chana masala. Futhi ziwukudla okuthandwayo kubantu abaningi abazama ukwehlisa isisindo. Kodwa, Kuthiwani ngokudla kwe-ketogenic? Ingabe ama-chickpeas keto?

Impendulo elula iwukuthi ama-chickpeas akuyona into enhle yokudla kwe-keto. Nakuba zingase zifanelekele ukudla okune-carb ephansi, zisaqukethe ama-carbohydrate amaningi kakhulu ukuze kubhekwe njenge-keto-friendly. I-100g ye-chickpeas inama-carbs amaningi kunama-keto dieters amaningi angawadla ngosuku.

Yiqiniso, akekho othi kufanele udle i-100g egcwele yamachickpeas. Kodwa-ke, umqondo oyinhloko wokudla kwe-keto ukugcina ama-carbohydrate emkhawulweni ophansi kakhulu. Kubantu abaningi abadla ukudla kwe-keto, inhloso ngokuvamile ukugcina ama-carbohydrate abo angaphansi kwama-20g noma ama-30g ngosuku.

Sekushiwo lokho, futhi ucabangela ukuthi ugcina ukulawula okuphelele kwama-macros wakho wansuku zonke, mangaki ama-chickpeas ongawadla ngaphambi kokuthi uphume ku-ketosis? Ukuthola lokhu, sizobheka ukuthi mangaki ama-carbohydrate ku-100 g we-chickpeas. Uma ama-chickpeas omile futhi eluhlaza, okungukuthi, kufanele aphekwe futhi kusafanele abiliswe, sinakho ukuthi i-1 yokuphakelwa kwe-100 g inesamba esingu-50.75 g wama-carbohydrates. Kulezi, i-10.7 g iqondile ushukela. Kodwa iningi lethu alivamisile ukudla ama-chickpeas ngale ndlela. Njengoba ziwadla, ngokuvamile ziphekwa isikhathi eside emanzini ukuze zithambe. Le nqubo ibenza babe namanzi. Ngakho-ke i-100 g yama-chickpeas aphekiwe (uhlobo oluvame ukuthengwa ebhodweni elivele seliphekiwe) linenani lama-carbohydrate elilinganiselwa ku-11 g.

Kuhle. Lokhu kusho ukuthi uma wehlisa inani likaphizi ngokwanele lifike ezingeni elilinganiselwa ku-40 g, uzobe udla ama-carbohydrate angu-4.4 kuphela. Okungaba inani elamukelekayo. Nakuba ngangizoshiya isabelo samachickpea ngenani elincane kakhulu. Kodwa lena akuyona kuphela inkinga lapha. Ama-chickpeas, aphekwe ngaphambili embizeni, ngokuvamile anezithako ezithile. Kuvame kakhulu ukuba aqukethe sulfite ezifana i-sodium disulfite, i-ethylene diamine tetra acetate y isigebengu. I-ethylene diamine tetra acetate ngiyakukhumbuza lokho Kuvinjelwe e-Australia ngokuchazwa njengobuthi obuphezulu. Ngakho-ke lapha sinenye inkinga eyengeziwe eyenza lolu hlobo lwechickpea lungabi umqondo omuhle. Ngakho-ke uma ungomunye walabo abafuna ukwenza iresiphi ye-keto ehlanzekile, akufanele uthathe lolu hlobo lwe-chickpea. Kukhona ezipakishwe ngamanzi nosawoti kuphela. Kodwa lezi ngokuvamile ziyabiza futhi kunzima ukuzithola. Zibheke emashalofini ezindawo ezinkulu ezilebulwe ngokuthi i-bio futhi ulungiselele ukuzikhokhela isamba esikhulu kakhulu. Ngakho isixazululo esingcono kakhulu ukuzipheka wena. Kepha lapha uzozithola unenkinga yokuthi kuzoba nzima kakhulu kuwe ukuthi uhlole ukuthi mangaki ama-carbohydrate ngemuva kokuwapheka.

Ngakho-ke, ama-chickpeas awakwazi ukubhekwa njengokudla kwe-keto. Anamazinga aphezulu ama-carbohydrate, lawo asephekwe kakade ngokuvamile afika nezithasiselo futhi inani langempela ongazithatha ngosuku licishe libe ngu-50 g. Ngakho-ke kunezinketho ezingcono ze-keto legume njenge ubhontshisi wesoya omnyama. 

Kwenzekani-ke nge-hummus?

Sihlaziye imithwalo ye i-hummus kuwebhu ukukunikeza okunye okuhambisana ne-keto. Kuthiwani uma. Bangu i-hummus ukuthi bakhona. Kodwa khumbula ukuthi i-hummus iyahambisana ngenani eliphansi kakhulu. Inani elinconywayo ngu-30 g. Okungu-2 wezipuni. Ngokuvamile, kulawo ma-30 g kuphela ama-15 g (cishe ama-50%) angama-chickpeas. Okusele kuyingxube ye ijusi kalamula, amafutha e-olive, i-garlic, i-sesame ethosiwe noma i-sesame paste namanzi. Ngakho-ke, i-hummus ingaba yi-keto ngoba inenani eliphansi ngempela lama-chickpeas.

Imininingwane yezempilo

Usayizi wokuphakelwa: 100 g

Fuente USDA.