Ushukela ngokuyisisekelo awukho emkhawulweni we-a Ukudla kwe-ketogenic, Kodwa usengakwazi ukwanelisa izinyo lakho elimnandi ngenkathi udla i-keto. Yebo. Lokhu kuzwakala kunengqondo. Kodwa kuyiqiniso ngokuphelele. Okudingekayo nje ulwazi oluncane lwezinhlobo ezifanele zama-sweeteners we-keto ongazisebenzisa.
Ngokufaka esikhundleni sikashukela esifanele (i-sweetener), ungaguqula uphudingi oluphezulu lwe-glycemic lube into ehambisana ne-keto-friendly. Funda ukuze uthole ama-sweeteners amane e-keto angcono kakhulu empilo ephansi ye-carb nokuthi kungani enconywa.
Okuqukethwe
Yini ama-Keto Sweeteners?
Ake siqale ngokuthi yini enye yalezi zishukela ze-keto efana ngayo nokuthi ilandela kanjani imihlahlandlela ye-carb ephansi.
Inkomba ephansi ye-glycemic
Inkomba ye-glycemic (GI) ibhekisela ku ukuthi ukudla kunyusa kangakanani amazinga eglucose egazini. Isuka ku-0 iye ku-100, kanti u-zero ubonisa ukunganyuki kushukela wegazi namazinga e-insulin futhi u-100 ukhuphula amazinga akho ngezinga elifanayo nelikashukela wetafula.
Umgomo ngokudla kwe-keto ukuhlala uphilile i-ketosis, ngakho-ke ukuhlala eduze ne-0 GI ngangokunokwenzeka kuma-sweeteners kuyinketho engcono kakhulu.
Ushukela
Ngokusobala ukugwema ushukela owengeziwe kuyadingeka ekudleni kwe-keto. Uqeqesha umzimba wakho ukuba ushise amafutha ukuze uthole uphethiloli esikhundleni samacarbohydrates. Ngakho-ke, ukudla kwakho kwe-carbohydrate kufanele kugcinwe kuncane. Ngisho nesithelo sidinga ukunqunywa kakhulu, kungcono ukuthi sisuswe, ngakho-ke kunengqondo ukuthi noma yini enoshukela owengeziwe ingumqondo omubi. Funda lo mhlahlandlela Izithelo Ezivumelana Ne-Keto Uma ungakwazi ukubekezelela umcabango wokuyeka ubumnandi bemvelo.
I-carb ephansi
Esinye isiqondiso esisobala uma uku-keto: i-no-carb noma i-low-carb sweeteners iyadingeka uma ufuna ukuhlala ku-ketosis.
Top 4 Low Carb Keto Sweeteners
Unaleyo mihlahlandlela engqondweni, nazi ezine ze-keto sweeteners ezihamba phambili ukukusiza ekudleni kwakho okune-carb ephansi.
#eyodwa. I-Stevia
I-Stevia iyingxenye yesitshalo se-stevia. Ngendlela yayo emsulwa, i-stevia ekhishwe ayinawo amakhalori noma ama-carbohydrate futhi ingu-0 kunkomba ye-glycemic. Futhi, imvamisa iba mnandi izikhathi ezingama-200-300 kunoshukela wetafula. Lokho kusho ukuthi udinga kuphela ukusebenzisa kancane ukuze uthole ukunambitheka okumnandi ekudleni.
- I-sweetener ewuketshezi yemvelo evela esitshalweni se-stevia
- Amakhalori angu-0, inkomba ye-glycemic engu-0, awekho ama-carbohydrate
- Faka amaconsi angu-3-6 e-stevia ewuketshezi etiyeni, ekhofini, e-smoothies, iphalishi, nokunye ukudla okuthandayo.
- Ifanele abanesifo sikashukela kanye nenkomba ephansi ye-glycemic, ilungele abantu abafuna ukugcina amazinga kashukela egazini ezinzile.
- I-100% yemvelo ehlukile futhi engeyona i-GMO esikhundleni sikashukela
Izinzuzo zezempilo ze-stevia
Ngaphezu kokungathinti ushukela osegazini kanye nokungabi nawo ama-carbohydrate nama-calories, ucwaningo lwakamuva lubonise ukuthi i-stevia inomthelela omuhle kushukela wegazi kanye namazinga e-insulin ngemuva kokudla.
Futhi iqukethe izinhlanganisela ze-apigenin ne-quercetin, eziye zaboniswa ukunciphisa ukucindezeleka okwenziwe nge-oxidative.
I-Liquid stevia, kanye nefomu eliyimpuphu (njenge-Stevia eluhlaza), izindlela ezivame ukusetshenziswa kakhulu zeziphuzo ezinoshukela, okokugqoka kwesaladi, nama-dessert. Ama-sweeteners okuqala e-stevia ajwayele ukuba ne-aftertaste ebabayo, kodwa lokho sekuthuthukisiwe kumabhrendi amaningi adumile anamuhla.
Lapho uthenga i-stevia, ikakhulukazi izinguqulo eziyimpuphu, kubalulekile ukugwema noma yiziphi izithako zokugcwalisa. Imikhiqizo eminingi ye-stevia yezentengiselwano yengeza izigcwalisi ezifana ne-maltodextrin, i-dextrose, ushukela womoba, noma ngisho nezishukela zokwenziwa. Ngaphezu kokunciphisa inani lokudla okunomsoco, konke lokhu kungakhuphula izinga likashukela egazini, kuqukethe ama-carbohydrate afihliwe, futhi kube neminye imiphumela emibi engadingeki.
Zama lezi zokupheka ze-keto usebenzisa i-stevia njenge-sweetener:
#ezimbili. I-Erythritol
I-Erythritol Ingena esikhundleni sikashukela omhlophe nogayiwe. Ihlukaniswa njengotshwala obushukela, obungase buzwakale buyesabeka, kodwa butholakala ngokwemvelo ekudleni okuningi, ikakhulukazi izithelo nemifino, futhi akubonakali kunemiphumela emibi emibi uma isetshenziswa ngokulinganisela. Ukwakheka kwama-molecule ayo kunikeza i-erythritol ukunambitheka okumnandi ngaphandle kwemiphumela emibi kashukela ( 1 ).
- I-erythritol yemvelo engu-100% engeyona i-transgenic. ZERO amakhalori, ZERO ama-carbohydrate asebenzayo
- Ukunambitheka okusha, u-70% wamandla okumnandi kashukela, ngaphandle kwe-aftertaste ebabayo ye-stevia.
- Iphelele ngamakhekhe, amaqebelengwane, ama-meringues, u-ayisikhilimu. Isiza abantu abazama ukwehlisa isisindo futhi babe izinyo elimnandi.
- 0 GI, inhle kubantu abafuna ukugcina izinga likashukela egazini elizinzile
- Ingcono esiswini kune-xylitol, futhi iphephile ezifuyweni. QAPHELA: Ungase uthole idizayini engenhla ize ithengiswe yonke!
Uzobona amacarbohydrates kulebula yokudla, okungase kukwenze uzizwe ukhohlisiwe, kodwa akusona isizathu sokukhathazeka. Nasi isizathu: Njengoba umzimba wakho ungakwazi ukugaya ushukela otshwala ku-erythritol, u-100% wamacarbohydrates ku-erythritol akhishwa esibalweni esiphelele samacarbohydrate (njengefayibha) ukuze uthole inet carbs yakho.
Ukusetshenziswa kwe-Erythritol
Njenge-stevia, i-erythritol inenkomba ye-glycemic ye-zero. Futhi iphansi kakhulu ngamakhalori (cishe amakhalori angu-0.24 igremu ngalinye, okungama-calories angu-6% kuphela kushukela). I-Erythritol ingu-70% kuphela enoshukela njengoshukela, ngakho-ke akuyona i-1: 1 enoshukela. Kuzodingeka usebenzise okwengeziwe ukuze uthole ubumnandi obufanayo.
Esinye isixwayiso mayelana notshwala obushukela ukuthi ngezinye izikhathi bungabangela izinkinga zokugaya ukudla, njengamajaqamba noma ukuqunjelwa.
Kodwa-ke, i-erythritol ihlukile kwezinye iziphuzo ezishukela ezifana ne-sorbitol, i-maltitol, noma i-xylitol. Lokhu kungenxa yokuthi cishe yonke into imuncwa emathunjini amancane ingene egazini ngaphambi kokuba ikhishwe ngomchamo, ngaphandle kokuthinta ikholoni njengamanye.
Ungathola i-erythritol ehlanzekile engu-100% esitolo, kanye nemikhiqizo ethile ehlanganisa i-erythritol nezinye izithako, njenge-monk fruit. Vele uqiniseke ukuthi i-erythritol ayinazo izithasiselo ezandisa isibalo sakho sama-carbohydrate futhi zithinte ushukela wakho wegazi.
Muva nje, i-sweetener eyenziwe nge-erythritol ne-stevia isithandwa kakhulu.
Kuyi-sweetener eyenziwe nge-erythritol, esetshenziswa njenge-ejenti yobuningi kanye ne-stevia njengesithako esimnandi. I-ejenti yobuningi, ngokumane nje, iyingxenye esetshenziselwa ukwehlisa enye. Kulokhu, lokhu kungenxa yokuthi i-stevia iyi-sweetener enamandla kakhulu. Phakathi kuka-200 no-300 izikhathi ezimnandi kunoshukela. Ngakho-ke ukuyiphatha ngamanani amancane (njengalokho ongadinga ukukwengeza ekhofini elingu-1) kungaba luqili. Umbuzo ngokusobala uthi: Ingabe le-erythritol ne-stevia-based sweetener keto iyahambisana? Yebo impela. Ngaphezu kwalokho, ingasetshenziswa ngokuphelele emazingeni okushisa aphezulu. Okungenzeki namanye ama-sweeteners. Ngakho-ke ivumelekile kuma-dessert abhakiwe. Nakuba ayikwazi ukukhishwa i-caramelized. E-Spain kulula kakhulu ukuzithola ezitolo ezinkulu ezifana ne-Mercadona ne-Día. Kodwa uma kunzima kuwe noma ungekho e-Spain, ungahlala uzifuna e-Amazon. Ukuthi kukhona ngisho nokugxila okuhlukene kanye nosayizi abakhulu. Njengoba lawo athengiswa ezitolo ezinkulu ngokuvamile amathini amancane kakhulu:
- I-100% i-sweetener yemvelo esekelwe ku-Stevia ne-Erythritol. Kwenziwe eSpain. 100% Non-GMO eqinisekisiwe. QAPHELA: Umkhiqizo uvalwe ngokuphelele kodwa uma ushaywe kanzima, ungashaya isivalo ...
- Okufanelekile ekudleni kwe-DIABETICS, KETO, PALEO, CANDIDA kanye nokudla okukhethekile kwe-ATHLETES. I-Erythritol yethu ayiwathinti amazinga kashukela, i-insulin, i-cholesterol, i-triglycerides noma ama-electrolyte.
- Ama-carbohydrate ku-Stevia + Erythritol yethu awenziwa umzimba womuntu. Ngakho-ke, kuthathwa njenge-sweetener enamakhalori angu-0 nama-carbohydrate angu-0. Inkomba ye-Glycemic 0.
- Incibilika kahle kakhulu, iyenze ifanelekele iziphuzo ezishisayo nezibandayo. Ibuye ilungele amaqebelengwane namakhekhe: amaqebelengwane, ama-meringues, u-ayisikhilimu ... Ukunambitha nokuthungwa okufana noshukela.
- 1 igremu Stevia + Erythritol 1: 1 ilingana 1 igremu ushukela. Izithako: I-Erythritol (99,7%) kanye ne-Steviol Glycosides (0,3%): i-stevia ehlanzekile ikhishwa izikhathi ezingu-200 ubumnandi kunoshukela.
- I-100% i-sweetener yemvelo esekelwe ku-Stevia ne-Erythritol. Kwenziwe eSpain. 100% Non-GMO eqinisekisiwe. QAPHELA: Umkhiqizo uvalwe ngokuphelele kodwa uma ushaywe kanzima, ungashaya isivalo ...
- Okufanelekile ekudleni kwe-DIABETICS, KETO, PALEO, CANDIDA kanye nokudla okukhethekile kwe-ATHLETES. I-Erythritol yethu ayiwathinti amazinga kashukela, i-insulin, i-cholesterol, i-triglycerides noma ama-electrolyte.
- Ama-carbohydrate ku-Stevia + Erythritol yethu awenziwa umzimba womuntu. Ngakho-ke, kuthathwa njenge-sweetener enamakhalori angu-0 nama-carbohydrate angu-0. Inkomba ye-Glycemic 0.
- Incibilika kahle kakhulu, iyenze ifanelekele iziphuzo ezishisayo nezibandayo. Ibuye ilungele amaqebelengwane namakhekhe: amaqebelengwane, ama-meringues, u-ayisikhilimu ... Ukunambitha nokuthungwa okufana noshukela.
- 1 igremu Stevia + Erythritol 1: 2 ilingana 2 amagremu ushukela. Izithako: I-Erythritol (99,4%) kanye ne-Steviol Glycosides (0,6%): i-stevia ehlanzekile ikhishwa izikhathi ezingu-200 ubumnandi kunoshukela.
- I-100% i-sweetener yemvelo esekelwe ku-Stevia ne-Erythritol. Kwenziwe eSpain. 100% Non-GMO eqinisekisiwe. QAPHELA: Umkhiqizo uvalwe ngokuphelele kodwa uma ushaywe kanzima, ungashaya isivalo ...
- Okufanelekile ekudleni kwe-DIABETICS, KETO, PALEO, CANDIDA kanye nokudla okukhethekile kwe-ATHLETES. I-Erythritol yethu ayiwathinti amazinga kashukela, i-insulin, i-cholesterol, i-triglycerides noma ama-electrolyte.
- Ama-carbohydrate ku-Stevia + Erythritol yethu awenziwa umzimba womuntu. Ngakho-ke, kuthathwa njenge-sweetener enamakhalori angu-0 nama-carbohydrate angu-0. Inkomba ye-Glycemic 0.
- Incibilika kahle kakhulu, iyenze ifanelekele iziphuzo ezishisayo nezibandayo. Ibuye ilungele amaqebelengwane namakhekhe: amaqebelengwane, ama-meringues, u-ayisikhilimu ... Ukunambitha nokuthungwa okufana noshukela.
- 1 igremu Stevia + Erythritol 1: 3 ilingana 3 amagremu ushukela. Izithako: I-Erythritol (97,6%) kanye ne-Steviol Glycosides (1%): i-stevia ehlanzekile ikhishwa izikhathi ezingu-200 ubumnandi kunoshukela.
Zama le recipe ye-keto amabhomu amafutha e-macadamia nut usebenzisa i-erythritol njenge-sweetener.
#3. Isithelo sendela
I-Monk fruit sweetener yenziwa ngokuchoboza isithelo ukuthola ijusi. Ama-antioxidant ahlukile abizwa ngokuthi ama-mogrosides ahlukaniswa ne-fructose ne-glucose kujusi entsha bese omiswa.
Impushana egxilile ewumphumela ayinayo i-fructose- kanye ne-glucose futhi inikeza ubumnandi obunekhalori ephansi ngaphandle kwezicucu ze-insulin ezivela kushukela ( 2 ).
I-Monk fruit ekuqaleni yayitshalwe futhi ivunwa ngamanani amancane emasimini asekhaya ezintabeni ezinamahlathi. Njengoba ukuthandwa kwayo kuyanda, manje iyalinywa futhi isatshalaliswe cishe emhlabeni wonke.
Izinzuzo zezempilo ze-monk fruit
Njenge-stevia ne-erythritol, i-monk fruit ikhipha amaphuzu angu-0 kunkomba ye-glycemic futhi ingase ibe nomthelela wokuzinza kushukela wegazi. Ngokungafani ne-stevia, isithelo se-monk asilokothi sibe ne-aftertaste ebabayo. Iphinde ibe mnandi izikhathi ezingaba ngu-300 kunoshukela, ngakho-ke okuncane kuhamba ibanga elide.
Ubumnandi bezithelo ze-monk abuveli esithelweni, kodwa kusuka ku-antioxidant mogrosides, ucwaningo oluye lwabonisa ukuthi lungavimbela ukukhula kwesimila kumdlavuza we-pancreatic.
Akukho ukukhathazeka kwezempilo okwaziwayo ngokusebenzisa isithelo se-monk inqobo nje uma ugwema noma yimiphi imikhiqizo esekwe isithelo se-monk enama-carbohydrate angeziwe noma izigcwalisi. Okuwukuphela kobubi bangempela ku-monk fruit ukuthi kubiza kakhulu kune-stevia noma i-erythritol futhi ayitholakali kakhulu.
#4. Phambuka
I-Swerve iyinhlanganisela ye-erythritol, ukunambitheka kwe-citrus yemvelo, nama-oligosaccharides, okungama-carbohydrate adalwe ngokungeza ama-enzyme emifino yezimpande ezinesitashi.
- Natural - lutho yokwenziwa
- I-Zero Ikhalori
- Kunambitheka njengoshukela
- Izilinganiso zendebe ngendebe njengoshukela
- Isifo sikashukela.
Ilindile.
umzuzwana owodwa. Ama-carbohydrate? Izitashi? Ungakhathazeki. Umzimba wakho awugayi ama-oligosaccharides, ngakho-ke awathinti ushukela wakho wegazi.
I-Swerve itholakala ezitolo eziningi zokudla kwezempilo kwemvelo futhi isiduma kakhulu ezitolo zegrosa ezijwayelekile.
Ukusebenzisa i-Swerve
I-Swerve iyi-sweetener engokwemvelo futhi ayinamakhalori angu-zero. Iphinde ibe no-0 kunkomba ye-glycemic, ilungele ukubhaka ngoba ingaba nsundu futhi ifakwe i-caramelized njengoshukela ojwayelekile womoba.
I-Swerve isisebenziseka kakhulu ekuphekeni kwe-keto, ikakhulukazi kuma-dessert abhakiwe. Futhi, ama-prebiotics aku-oligosaccharides ka-Swerve angasiza ngisho nokuvusa amagciwane atholakala emathunjini.
Inzuzo ka-Swerve kune-erythritol emsulwa ukuthi kungaba lula ukuyisebenzisa lapho ushintsha ushukela ku-recipe. Nakuba iqukethe inani elincane lama-carbohydrates, anjalo ama-carbohydrate angenawo umthelela.
Okuwukuphela kwecala le-Swerve ukuthi ezindaweni eziningi, inenani eliphakeme kakhulu.
Inothi lama-sweeteners okwenziwa
Izinhlobo eziningi zikashukela ezijwayeleke kakhulu laphaya, njenge-saccharin (i-Sweet'n Low), i-aspartame, i-sucralose (i-Splenda), ne-Truvia ngokobuchwepheshe ine-glycemic ephansi futhi inekhalori ephansi. Noma kunjalo, udinga ukuqaphela kakhulu ngalawa ma-sweeteners aphansi e-carb.
Kwabanye abantu, zingathinta ushukela wegazi, zibangele izifiso zikashukela, futhi ziphazamise amahomoni kanye ne-ketosis. Ukudla kakhulu nakho kungaba nomphumela olaxazayo. Abanye, njengoTruvia, banambitheka bemvelo kodwa abasho ukuthi bayini.
Kungcono ukugwema lawa ma-sweeteners aphansi ekhalori ekudleni kwe-ketogenic. I-FDA ingase iqoke okuthile njenge-GRAS (ngokuvamile ebhekwa njengephephile), kodwa lokho akusho ngaso sonke isikhathi ukuthi kufanele ukudle.
Uma kuziwa ezintweni ezithatha indawo kashukela ekudleni kwe-ketogenic, namathela kushukela wemvelo okuvumela ukuthi ujabulele ama-dessert lapha nalaphaya ngaphandle kokukhathazeka ngomthelela wama-gimmick agcwele ushukela. Ngenhlanhla, ama-sweeteners amane aphezulu e-keto yokudla okune-carb ephansi okubalwe ngenhla yizinketho ezinhle zokwenza lokhu nje.