Ukulandela ukudla okunamafutha amaningi, okune-carb ephansi kusho ukuthi ngezinye izikhathi kufanele uthole ubuciko obuncane ngokushintsha ukudla.
Nakuba kunezinzuzo eziningi zezempilo ezihlobene nemifino, ukuhlala ku-ketosis kusho ukunciphisa kakhulu ukudla kwakho okusanhlamvu… noma ukukugwema ngokuphelele. Yebo, noma ngabe ufaka ama-carbohydrate amaningi.
Uma uthanda izinzuzo ze-ketosis kodwa untula imifino, lesi yisihloko sakho. Cha "lahlaAma-Taco, ukudla kwamaNdiya, nokudla kwase-Asia ngoba une-carb ephansi. Esikhundleni salokho, zama lawa mafomu e-keto ahambisanayo ukuze ulingise ukuthungwa kanye nokunambitheka kwezinye izitsha zakho eziyizintandokazi ze-legume.
Okuqukethwe
Ingabe i-legumes keto iyahambisana?
Njengoba uzobe ufunde kule ndatshana, imifino ayihambisani ncamashi ne-keto.
Ingabe i-Chickpeas Keto?
Impendulo: Ama-chickpeas awawona i-ketogenic. Njengezinhlobo eziningi zemifino, zinamazinga aphezulu kakhulu e-carbohydrate. I-Chickpeas ingenye ye ...
Ingabe Ubhontshisi Othosiwe I-Keto?
Impendulo: Ubhontshisi othosiwe awuyona i-keto. Njengobhontshisi abaningi, iqukethe inani elikhulu lama-carbohydrate. Ukuphakelwa ngakunye kukabhontshisi othosiwe (1 inkomishi) kuqukethe 20,3 g ...
Ingabe Ubhontshisi Keto?
Impendulo: Zonke izinhlobo zikabhontshisi ziphezulu kakhulu kuma-carbohydrates ukuthi zingasetshenziswa ekudleni kwe-keto, ngaphandle kukabhontshisi omnyama wesoya. Ubhontshisi...
Ingabe I-Keto Soy Beans Mnyama?
Impendulo: Ubhontshisi wesoya omnyama ungubhontshisi ohambisana kakhulu ne-keto otholakalayo. Kulabo abadla ukudla kwe-ketogenic, imikhawulo kubhontshisi ...
Futhi ngenkathi ungacabanga ngemifino njengemifino, empeleni iyingxenye yeqembu elihlukile, kodwa elifanayo, elibizwa ngokuthi i-legumes. Indumba isitshalo noma isithelo noma imbewu yesitshalo ephuma emndenini wakwaFabaceae.
Umehluko omkhulu phakathi kwemifino nemifino okuqukethwe kwamaprotheni, okusanhlamvu kungumthombo ocebile wama-amino acid asekelwe ezitshalweni.
I-legumes iyisitshalo sasehlobo. Ngemva kokutshala, zithatha izinsuku ezingu-55-60 ukuvuthwa. Ngaphakathi kwendumba eyinhloko, imidumba iphenduka ibe luhlaza ibe umbala ovuthiwe owubona esitolo.
Uzothola i-legumes ezinhlobonhlobo zokudla emhlabeni jikelele. Ngokwesiko, ziye zasetshenziswa njengomthombo wamaprotheni ezimpucukweni eziningi izinkulungwane zeminyaka.
Mangaki ama-carbohydrates akulegumes?
I-legumes igcwele amavithamini namaminerali. Isibonelo, inkomishi kabhontshisi omnyama iqukethe:
| Thamin | .42mg | I-RDI 38% |
| Riboflavin | .1mg | I-RDI 7% |
| Hlukana | 256ug | I-RDI 64% |
| hierro | I-3,6 mg | 20% IDR |
| Iphosphorus | 241mg | I-RDI 34% |
| Zinc | I-1,93 mg | 20% R + D + I |
| magnesium | 120mg | I-RDI 38% |
Kodwa-ke, uma ubheka iphrofayili yabo ye-macronutrient, kuvela isithombe esihlukile ( 1 ):
| Amakhalori | I-227 kcal |
| Amafutha | 1 g |
| Amaprotheni | 35% |
| Ingqikithi yama-carbohydrate | 61% |
| Intambo | 35% |
| Ama-carbohydrate amaningi | 36 |
Ngenani eliphelele le-carb elingamagremu angu-41 kanye namagremu angu-13 efayibha, ubhontshisi omnyama ukukunikeza inani eliphelele lama-carbohydrate angama-26 amagremu. Noma ungayihlukanisa ibe yinkomishi enguhhafu, usengamagremu angu-13 wama-carbohydrate.
Kubantu abaningi abadla ukudla okune-ketogenic, lokhu kumane kungama-carbohydrate amaningi kakhulu.
Futhi ubhontshisi omnyama awuwodwa uma kuziwa ku-high-carb legumes. Eqinisweni, imifino eminingi iqukethe ama-carbohydrate afanayo.
| Izinkukhu ( 2 ) | 45 amagremu ama-carbohydrate | 13 amagremu we-fiber | 32 amagremu ama-carbohydrate |
| Ubhontshisi wePinto ( 3 ) | 45 amagremu ama-carbohydrate | 15 amagremu we-fiber | 30 amagremu ama-carbohydrate |
| Ubhontshisi ( 4 ) | 40 amagremu ama-carbohydrate | 13 amagremu we-fiber | 27 amagremu ama-carbohydrate |
Ukuziphatha kwendaba? Imidumba kungenzeka iwele esigabeni sakho ukuze "gwema"Uma ufuna ukuhlala ku-ketosis. Okusho ukuthi, ngaphandle uma wenza a Ukudla okuhlosiwe kwe-keto (TKD) noma i-cyclical keto diet (CKD).
Izindaba ezinhle ukuthi imvelo (kanye nobuhlakani obuncane) ingakunikeza ezinye izindlela ezinhle zokutshala imidumba.
Ama-carbohydrate aphansi ama-3 esikhundleni semifino
Ukudla i-keto akuphathelene nokuswela. Eqinisweni, ingxenye yokuhlala ekudleni kwe-keto isikhathi eside ukuthola injabulo ekudleni okudlayo. Lesi sici sibalulekile ekudleni kwe-ketogenic. Awukwazi ukuziba. Ngeke ukwazi ukugcina indlela yokuphila ye-keto yesikhathi eside uma ungezwa sengathi indlela odla ngayo iyakukhawulela.
Unalokho engqondweni, uma unezifiso ezingu-x zemifino, hlola lezi zindawo ezihambisanayo ze-carb ne-keto.
- Uphizi oluhlaza.
- Ubhontshisi othosiwe ngaphandle kukabhontshisi.
- Amakhowe e-Enoki.
#1: uphizi
Uma umlandela ukubukeka nokuzwakala kwemifino, uphizi yiwona oseduze ongawuthola. Zinokungaguquguquki okufanayo, futhi nakuba zizincane kunemidumba eminingi, ziyafana nangomumo.
I-Peas Inzuzo: Aqukethe cishe uhhafu wamacarbohydrate ngokuphakelwa kukabhontshisi wezinso ojwayelekile. Ngamagremu angu-10 wama-carbs namagremu angu-4 efayibha, ugcina usunamagremu angu-6 wama-carbs enetha ngesigamu senkomishi kaphizi.
Uma kuqhathaniswa nobhontshisi omnyama, oqukethe cishe amagremu angu-13 we-net carbs, ama-peas athatha ikhekhe lama-legumes ane-carb ephansi. Ama-peas nawo angumthombo omuhle kakhulu wevithamini A kanye ne-vitamin K futhi acebile amaprotheni.
Ungakwazi kalula ukufaka uphizi ku-chili yakho, amasaladi, noma ama-curries esikhundleni sikabhontshisi. Kodwa-ke, ngenxa yokunambitheka kwawo okuhlukile, uphizi ungase ungahambi kahle ngokudla okuthile. Kulokhu, kungase kudingeke wenze ukuzama futhi wenze iphutha.
Futhi khumbula, ngenxa yokuthi awanawo ama-carbs amaningi njenge-legumes, ama-peas asephezulu kuma-carbs kuneminye imifino ephansi ye-carb. Ngakho-ke, gcina ukuthatha kwakho ngaphansi kolawulo!
# 2: Ubhontshisi othosiwe ngaphandle kukabhontshisi
Uma uhalela isidlo sikabhontshisi esine-carb ephansi kodwa ungafuni ukuba nobhontshisi, usenhlanhleni. Yethula: ubhontshisi othosiwe ngaphandle kukabhontshisi.
Ungazama le recipe ye-Keto Adapted, esebenzisa isitshalo seqanda, ubhekeni, nezinhlobonhlobo zezinongo ukuze udale kabusha ukunambitheka nokuthungwa kukabhontshisi othosiwe, kodwa ngengxenyana yamacarbohydrates. Phezulu noshizi, ukhilimu omuncu, no-anyanisi oluhlaza odayiwe ukuze kusebenze ngokugcwele.
Futhi ngokuphakelwa ngakunye uhlinzeka ngamakhalori angama-93 kuphela, amagremu angu-5.7 wamaprotheni kanye nama-carbohydrate angu-3.2. Okuhle kakhulu futhi kunambitheka ngendlela efanayo.
Kukhona ezinye izindlela eziningi zokupheka ubhontshisi othosiwe we-keto. Vele wenze usesho olusheshayo futhi uthole iresiphi ekulungele.
# 3: Enoki Mushrooms
Isithombe: Inkukhu ye-Enoki ne-Mushroom Gcoba Fry.
Uma ufuna indawo ye-low-carb efana nokuthungwa kwemifino ephekiwe, amakhowe ayindlela enhle kakhulu. Nakuba amakhowe enikeza ukunambitheka kwenyama okungokwemvelo kanye ne-umami, ajwayele ukumunca ama-flavour amaningi.
Njengemifino, amakhowe e-enoki atholakala esanda kufakwa futhi ethinini, okwenza okungeziwe kuphelele esobho namasaladi.
Inkomishi eyodwa yalawa makhowe iqukethe amakhalori angu-24, angaphansi kwegremu elilodwa lamafutha, amagremu angu-1 ama-carbohydrates, amagremu angu-5 wamacarbohydrates cishe kanye namagremu angu-3 of amaprotheni.
Ngamagremu angu-3 kuphela e-net carbs, lawa makhowe aqinisekisiwe ukuthi angena kahle ngaphakathi kwamazinga e-low carb noma ekudleni kwakho kwe-keto. Kodwa-ke, akuyona leyo kuphela inzuzo yalesi sithako se-low-carb sikabhontshisi.
Amakhowe e-Enoki aphinde anikeze inani lamavithamini namaminerali ahlanganisa insimbi, i-magnesium, i-phosphorus, i-potassium, i-vitamin B1 (i-thiamine), i-vitamin B2 (i-riboflavin), i-vitamin B3 (i-niacin), i-vitamin B5 (i-pantothenic acid), ne-vitamin B9 (folate. ) ( 5 ).
Khipha Ukudla: Ivimbela Imifino Ekuhlaleni Ku-Ketosis
Nakuba imifino ethile ingeyimbi kuwe, ingaba phezulu kakhulu kuma-carbs uma udla ukudla okune-carb ephansi noma i-keto. Ngalezi zindlela zokugcwalisa ezinye ze-low-carb, awukho umkhawulo ezinhlobonhlobo zezidlo ze-legume ongazipheka. Usafuna ubhontshisi? Ake ubheke lesi sihloko, ezingakusiza ukuthi uthole ukudla okuncane noma okubili kwezinhlobo ezithile ezithile.