Ubisi wumkhiqizo wobisi onekhalori ephezulu ongakukhipha kuwo kalula ketosis. Kungase futhi kube neminye imiphumela engemihle emzimbeni wakho, njengokuqunjelwa, amajaqamba, igesi eningi, nezinye izinkinga zokugaya ukudla. Eqinisweni, cishe u-70% wabantu bomhlaba unohlobo oluthile lokungabekezeleli ubisi ( 1 ). Ngakho-ke yiziphi izinketho ezingcono kakhulu ze-carb ephansi kanye nobisi olungenalo ubisi uma uku-keto?
Izindaba ezinhle ukuthi kunezinye izindlela zobisi oluphansi lwe-carb olusekelwe esitshalweni. Kufanele nje uqiniseke ukuthi ukhetha izinketho zobisi lwe-keto ezihambisanayo ezine-glycemic ephansi (noma ezingenashukela) futhi ezingenazo izinto ezivimbelayo eziyingozi noma izithasiselo. Futhi, ungenza iningi lalawa mabisi angenalo ubisi ekhaya.
Okuqukethwe
Luyini ubisi futhi kungani lungenawo ama-carbohydrates aphansi?
Kwake kwaba nenkulumompikiswano ngokuthi hlobo luni lobisi "kangcono" kwakho. Izinhlobo ze ubisi lobisi Labo ababehilelekile babehlanganisa ubisi oluphelele, ubisi olucwiyiwe (noma i-skim), ubisi olungamaphesenti angu-2, noma, ngokunokwenzeka okubi kunakho konke, ubisi olungenawo amafutha.
Ubisi lonke luphezulu kakhulu kunomsoco. Igcwele amavithamini A, B12, D, phosphorus, selenium, magnesium, zinc, riboflavin futhi, yiqiniso, i-calcium ( 2 ).
Nakuba ubisi lonke lunikeza izinzuzo eziningi zokudla okunomsoco, umbuzo usasele: ingabe i-low carb friendly?
I-Los macronutrients inkomishi engu-225 oz / 8 g yobisi lwenkomo luphelele amagremu angu-8 wamafutha, amagremu angu-8 amaprotheni namagremu angu-12 we ama-carbohydrate. Lesi sibalo esiphezulu se-carb, ngeshwa, sikhipha ubisi ekusebenzeni ngokuba isiphuzo esine-carb ephansi. carbohydrate ( 3 ).
Izithako ezi-5 ze-low-carb esikhundleni sobisi
Ngenhlanhla kubantu abadla ukudla okune-carb ephansi noma i-keto, kunezindlela eziningi ongakhetha kuzo lapho ufuna indawo ephansi ye-carb esikhundleni sobisi lwenkomo olujwayelekile.
Lezi zinketho zobisi ezisekelwe esitshalweni azihlinzeki nje ngokubala okuphansi kwe-carb, kodwa futhi zingasiza labo abahlushwa ukubekezelelana kwe-lactose. Vele uqiniseke ukuthi ufunda amalebula njalo ukuze ugweme noma yiziphi izithako zokwenziwa, izigcwalisi, noma ushukela ofihliwe.
1. Ubisi lwe-alimondi olungashukela
Isithombe: I-almond milk shake.
Ubisi oluvela ama-alimondi Akukhona nje kuphela ukuthi ingenye yemikhiqizo yobisi engcono kakhulu esekwe esitshalweni etholakalayo namuhla, futhi iza nohlu lwezinzuzo ezinkulu ze impilo. Ubisi lwe-alimondi lutholakala kuma-alimondi futhi luqukethe izinzuzo ezifanayo ongazithola kuleli nati elinomsoco. Lezi ezinye zezinzuzo:
Ithuthukisa impilo yenhliziyo
Ubisi lwe-alimondi ngokwemvelo lwehlisa i-cholesterol ye-LDL kuyilapho kukhulisa amazinga e-HDL enhle (high-density lipoprotein) cholesterol. Lokhu kungenxa ye-monounsaturated kanye ne-polyunsaturated fatty acids equkethwe ( 4 ).
Isiza ukwakha amathambo aqinile
Uma ukususa ubisi lwenkomo ekudleni kwakho kukukhathaza mayelana ne-calcium equkethe kanye nomthelela onalo empilweni yamathambo, ungesabi.
Ngenxa ye-fatty acids enempilo etholakala kuma-alimondi, ubisi lwe-alimondi lucebile ngovithamini D, ongasiza ukuthuthukisa impilo yamathambo futhi uvimbele ukukhumuzeka kwamathambo.
Yilwa nomonakalo wama-radical wamahhala
Ama-antioxidant atholakala obisini lwe-alimondi (ikakhulukazi uvithamini E) anamandla okulwa nomonakalo wama-radical mahhala kanye nengcindezi ye-oxidative engadalwa amakhemikhali atholakala ekudleni nasendaweni ezungezile.
Ubisi Lwe-almond Olwenziwe Ekhaya Olungenashukela luqukethe ingqikithi yamakholori angu-5, amagremu angu-0.2 wama-carbohydrates, cishe igremu elingu-1 lamaprotheni, namagremu angu-4 wamafutha ngokuphakelwa ngakunye, okwenza kube isengezo esiphelele ekudleni kwakho okune-carb ephansi.
2. Ubisi Olungashukela I-Pea Protein
Isithombe: Indlela Yokwenza Ubisi Lwe-Pea Protein.
Enye yezinhlobo ezingavamile zokuthatha indawo yobisi lwe-carb ephansi ongayibona ubisi lwe-pea protein. Indlela ejwayeleke kakhulu yokwenza ubisi lwe-pea protein iwukuvuna uphizi (ikakhulukazi ophuzi) bese uwagaya abe ufulawa.
Ukucubungula ufulawa kwehlukanisa i-fiber nesitashi ephrotheni yephizi, ehlanganiswa namanzi nezinye izithako zemvelo, njengosawoti wasolwandle.
I-Pea Protein Milk iyi-vegan, ayinantongomane, ayinasoya, ayinalactose, futhi ayinagluten. Abanye bangase baphikise nokuthi kungcono endaweni ezungezile kunobisi lwe-alimondi. Igcwele i-fiber futhi iqukethe inani elikhulu lamaprotheni ne-calcium ( 5 ).
Lokhu okuhlukile kobisi nakho kubhekwa njengokuseduze kakhulu nobisi lobisi, mayelana nokunambitha kanye nokuthungwa, okwenza kube enye yezindawo ezithakazelisa kakhulu ezisekelwe ezitshalweni.
3. Ubisi lwefilakisi
Isithombe: Ubisi lwefilakisi olwenziwe ekhaya.
Ngaphezu kobisi lwe-pea protein, ubisi lwefilakisi lungenye yobisi olusha olusekelwe esitshalweni olubonise isithembiso esikhulu. Inqubo yokuguqula imbewu yefilakisi ibe ubisi lwefilakisi ilula kakhulu. Kungamafutha efilakisi acindezelwe nje abandayo ahlanganiswe namanzi ahlungiwe.
Kuyinketho efanelekile hhayi kuphela kulabo abadla ukudla okune-carb ephansi, kodwa nalabo abangezwani ne-lactose kanye / noma abangezwani nesoya.
Ezinye zezinzuzo ezinkulu zezempilo zobisi lwefilakisi zihlanganisa ukuchichima kwe-omega-3 fatty acids, kanye namavithamini A, B12, D, ne-calcium.
Nakuba yenziwe ngamafutha e-flaxseed ngakho-ke ayinayo noma yiliphi inani lamaprotheni, le ndlela yobisi inikeza imisoco eminingi efana nobisi lobisi.
4. Ubisi lwe-hemp
Isithombe: Ubisi lwe-hemp olwenziwe ekhaya.
Uma ungakaluzami ubisi lwe-hemp okwamanje, lungiselela isishintshi segeyimu. Ungakwazi ngisho ukukwenza ngokwakho. Konke okudingayo i-blender. Hlanganisa amanzi kanye nezinhlamvu ze-hemp ezigobekile, hlanganisa ukuthuthumela kuze kube yilapho uthola ukuvumelana okufunayo, futhi usunakho.
Noma ngabe uyi-vegan noma ufuna nje uhlobo lobisi olusekelwe esitshalweni oluzofanela lezo zinhloso eziphansi ze-carb macro, ubisi lwe-hemp luyinketho enhle.
Ngaphezu kokungabi ne-cholesterol ne-lactose, ubisi lwe-hemp lugcwele i-calcium, i-manganese, i-phosphorus, i-magnesium, insimbi, i-zinc, novithamini E ( 6 ).
Uma ucabanga ukuthi lawo ma-micronutrients mahle, bheka ama-macros. Inkomishi enikezwa ubisi lwe-hemp iqukethe ama-calories angu-80 namagremu angu-7 wamafutha, ngaphansi kwegremu elilodwa lama-carbohydrates namagremu angu-1 wamaprotheni.
# 5: ubisi lukakhukhunathi olungashukela
Njengobisi lwe-hemp, ubisi lukakhukhunathi kungenye indlela esekwe esitshalweni ongayenza ngokushesha futhi kalula ekhaya. Vele uhlanganise amakhekheba kakhukhunathi angenashukela namanzi bese u-voilà. Uma ixutshwe, izokhipha wonke amafutha anomsoco kukhukhunathi, okuyenza ibe yindawo enamandla yamafutha anempilo kanye nama-carbs ayiziro.
Futhi, uma uke waqala uhambo lwakho lwe-keto futhi ungenayo ngempela leyo phunga likashukela elimnandi ekhofini lakho lasekuseni, ubisi lukakhukhunathi lumnandi ngokwemvelo, okulwenza luthathe indawo ekahle.
Kuyisiphuzo esimangalisayo esinamafutha amaningi, esihambisana ne-keto futhi singesinye samafutha acebile anempilo, izifundo eziye zabonisa ukukhuthaza amazinga e-HDL e-cholesterol nokunciphisa amangqamuzana omdlavuza wekoloni ( 7 )( 8 )( 9 ).
Okunye okungenziwa esikhundleni se-Low Carb kanye nobisi lwe-Keto
Ngaphezu kokuba i-carb ephansi kanye ne-keto ehambisanayo, lezi zindlela zobisi eziphansi ze-carb zinhle kulabo abazama ukunciphisa umzimba noma nje ukungabekezeleli ubisi.
Ngalezi zindawo eziphansi zobisi lwe-carb, ungenza amashisi obisi ukhilimu kanye nawe uphudingi Izintandokazi ze-Keto ngaphandle kokukhathazeka ngokuthi uzoxoshwa noma cha ku-ketosis. Uzothola uhla olugcwele lwezinzuzo zezempilo, ukugwema ukukhuphuka kukashukela egazini nokugcina imigomo yakho yokulahlekelwa isisindo.
Uma usanda kususa ubisi lobisi endleleni yakho yokuphila futhi umusha obisini olusekelwe ezitshalweni, ukuhlola kuyisihluthulelo sokuthola isisekelo sakho esisha osithandayo. Futhi uma unemibuzo mayelana nokuqeda ubisi lobisi ekudleni kwakho, hlola lokhu ephelele ubisi guide futhi uthole ukuthi kungani kufanele ukugweme ngenkathi ekudleni ketogenic.