Ngeke uhlale ku-ketosis? Kungaba yilawa ama-carbs afihliwe

Uzama ukunciphisa ama-carbs akho, kodwa awukangeni ketosis noma ubona izinzuzo. Lokhu kuvame kakhulu kunalokho okuzwakalayo. Abantu abaningi kulezi zinsuku bane-carb ephansi, kodwa bangase bangaboni ukuthi umkhawulo wabo wansuku zonke we-carb ubukeka kanjani ngempela. Futhi uma udla eyodwa Ukudla kwe-ketogenicKunezinto ezidlula ukudla okune-carb ephansi: kufanele siqonde ukuthi kusho ukuthini lokhu nokuthi yikuphi ukudla okufanele sikukhawule noma sikuqede. Ngaphandle kolwazi olulungile, singakugwema ukusebenzisa "ama-carbs afihliwe”Lokho kushelela ngaphandle kokuqaphela.

Ayini ama-carbohydrate afihliwe?

Ukuze uhlale ku-ketosis ekudleni kwe-ketogenic, ngokuvamile awufuni ukweqa amagremu angu-30 wama-carbohydrate ngosuku. Lokhu kungahluka kumuntu nomuntu, kodwa sizokusebenzisa lapha njengomthetho ojwayelekile wesithupha. Kungase kumangaze ukuthi ama-carbs angeza ngokushesha kangakanani kuleyo nombolo uma unganakile noma ujwayele ukubuka ama-carbs. enyonyobayo.

Ungase umangale ukuthi kungakanani ukudla kwansuku zonke, ngisho nokudla okuphelele, okuqukethe eduze nomkhawulo we-keto carbohydrate osanda kungena kuwo ingxenye. Ukukusiza ukuthi ujwayele ukwazi ngokunembile inani lama-carbohydrates ekudleni, sizokhuluma ngokunye kwalokhu kudla nokubalwa kwakho kwama-carbohydrate.

Ama-Carbs Afihliwe Ekudleni Okujwayelekile

Qaphela ukuthi noma yimaphi ama-carbohydrate abhalwe ngezansi ami kanje. ama-carbohydrate atholakala kukho konke ukudla, okusho ukuthi ama-carbohydrate angagayeki njengefibre awabalwa. Ama-carbohydrate amaningi yiwo abalulekile engqikithini yosuku.

Izinyoka noma ukudla okulula

Iziphuzo ezidumile nokudla okulula ngokungangabazeki kubi kakhulu, ngisho nalezo ezithi "enempilo". Ake sibheke:

Iziphuzo:

• I-Coca Cola, 340 g / 12 oz (ikani elingu-1) - 35 g.
• I-Starbucks latte, usayizi omkhulu ngobisi lwe-2% - 19 g.
• I-Red Bull, 340 g / 12 oz (1 ikani) - 40 g.
• I-Naked Green Machine Smoothie, ibhodlela elingu-1 lika-425 g / 15 oz - 63 g.

Uswidi:

• Ibha ye-Hershey, ibha engu-1 - 25 g.
• M & Nks, isikhwama sikasayizi ojwayelekile - 33 g.
• Izinkomishi zikaReese's Peanut Butter, iphakethe eli-1 - 22 g.
• I-Haribo Gummy Bears, iphakheji ye-5 oz - 33 g.

Okusanhlamvu (ngisho "okunempilo"):

• I-Cheerios, inkomishi engu-1 - 17 g.
• Ukolweni ogayiwe, 1 inkomishi - 39 g.
• Okukhethekile K Okwangempela, inkomishi engu-1 - 22 g.
• I-GoLean Crunch, 1 inkomishi - 20 g.

Amabha wamandla (angase abukeke emangalisa kulebula engaphambili, kodwa uma uhlola ilebula yokudla...):

• Ibha ye-Clif, Amashiphu Kashokoledi, ibha engu-1 - 41 g.
• I-Lenny & Larry's Chocolate Chip Cookies, ikhukhi elingu-1 - 40 g.
• Ibha Yomusa, Ibhotela Yamantongomane Kashokoledi Omnyama, ibha engu-1 - 13 g.

Ngethemba, lokhu kusiza ukukhombisa ukuthi zingaki ukudla okulula okungaphazamisa ama-carbohydrate akho nsuku zonke. Lapho ecutshungulwa kakhulu, amathuba okuba ama-carbohydrate abe yinkinga.

Qaphela futhi ngoshizi, izikhilimu zekhofi, okhilimu ushizi osakazwayo, okhilimu omuncu, i-ricotta, ushizi okhilimu nama-yoghurt ngokuvamile ane-carbohydrates (isitsha seyogathi enongiwe esivela kumkhiqizo wakwaDanone, iDanone eSpain, sinama-30 g wamacarbohydrates), ikakhulukazi izinguqulo ezinamafutha aphansi. Kungcono ukukhetha izinguqulo ezinempilo okufana nokhilimu oluhlaza noma ushizi, ibhotela elidliwe ngotshani, iyogathi enamafutha agcwele (awunashukela owengeziwe, onamagremu angu-6 we-carbs esitsheni ngasinye), i-kefir, noma ama-Adonis bars.

Ukugqoka

Izingubo zokugqoka ngokuvamile zigcwele ushukela owengeziwe kanye nama-carbohydrates, ingasaphathwa eye-hydrogenated ngisho namafutha e-rancid. Yize sazi ukuthi yonke i-craze enamafutha aphansi isiphelelwe yisikhathi, isekhona imikhiqizo laphaya. "amafutha aphansi"Futhi"ephansi kilojoule”Lokho kunyuswa njengokunempilo. Ungalithengi; kufanele basebenzise okuthile esikhundleni semvelo eyanelisayo yamafutha, futhi lokho kungushukela. Lokhu kubandakanya izinongo ezinamafutha aphansi njengamabhotela amakinati aphansi kanye nezingubo zokugqoka. "ukukhanya".

Futhi khumbula ukuthi usayizi ojwayelekile wokuphakela kumalebula izipuni ezimbili, ezingaphansi kwabaningi abantu abazisebenzisayo futhi kulula kakhulu ukweqa futhi okunzima ukuzilawula. Ngaso sonke isikhathi hlola amalebula, bese ukhetha okokugqoka okuzenzela okufana namafutha namavinega, izinongo noma amakhambi, ukwatapheya, njll., noma izingubo ezinempilo zamabhodlela anamafutha agcwele, njengalezi ezivela e-Primal Kitchen, ngangokunokwenzeka.

Amasaladi

Amasoso amaningi ajwayelekile kanye amasoso alula Basebenzisa ufulawa noshukela ukuze bathuthukise ukunambitheka nokuthungwa, ngakho-ke qaphela lokhu, ikakhulukazi lapho udla ezindaweni zokudlela. Futhi leyo coleslaw neklabishi yakho kanye ne-mayo ingase ibonakale ingumqondo omuhle, kodwa izitsha eziningi eziseceleni zihlanganisa ushukela owengeziwe kanye namafutha.

Kungcono ukugwema izitsha ezinjengalezi ngokuphelele futhi wenze izinguqulo zakho ze-low-carb ekhaya.

Izithelo ezomile

Yebo, amantongomane angaba yingxenye yokudla kwe-ketogenic, kodwa awadalwanga alinganayo. Qaphela lamantongomane e-carb ephezulu (ama-carbs nge-30 oz / 1g yokuphakela):

• Ama-Chestnuts - 13.6 g.
• Amantongomane e-cashew - 8.4 g.
• Ama-pistachios - 5.8 g.
• Amantongomane - 3.8 g.

Namathela izinhlobo ezikhuluphele, ezine-carb ephansi futhi ungeqi. (Ukuze uthole ulwazi olwengeziwe ngamantongomane e-keto ahambisanayo, bona lokhu okuthunyelwe). Futhi, qiniseka ukuthi zonke izinketho zakho ziluhlaza futhi azifakwanga noma zifakwe uswidi nganoma iyiphi indlela, futhi gwema izingxube ezihlanganisa amantongomane nezithelo ezomisiwe njengamagilebhisi omisiwe.

Izithelo

Izithelo eziningi zigwenywa ngokuphelele ekudleni kwe-ketogenic. Lokhu kungenxa yokuthi idlanzana nje lingonakalisa isibalo sakho se-carb sosuku:

• Ubhanana, usayizi ophakathi - 25 g.
• I-apula, usayizi ophakathi - 18 g.
• I-Orange, ubukhulu obuphakathi - 15 g.
• Amagilebhisi, 1 inkomishi - 15 g.
• Ama-cherry, 1/2 indebe - 9 g.
• I-Kiwi, usayizi ophakathi - 8 g.
• Amajikijolo aluhlaza, 1/2 indebe - 7 g.
• Ama-strawberries, 1/2 indebe - 6 g.
• Amajikijolo, 1/2 indebe - 3 g.
• Amajikijolo amnyama, 1/2 indebe - 4 g.

Njengoba ubona, amajikijolo angcono kakhulu ukukugcina uphansi kwe-carb, kodwa asetshenziswa kangcono kuphela ngezikhathi ezikhethekile njengalapho uphudingi. Nakuba ukunikezwa kwenkomishi enguhhafu kungase kungezwakali kubi kakhulu, empeleni kuyingcosana kuphela, futhi abantu abaningi badla okungaphezu kwalokho ngesikhathi esisodwa.

Imifino enesitashi

Manje, ake sicace: sidinga imifino yethu. Kubalulekile ukuthola lawo ma-micronutrients ayigugu atholakala emifino. Ngalokho, akuzona zonke imifino elinganayo. Imifino ekhula ngaphansi komhlaba, ikakhulukazi imifino enesitashi, ivamise ukuba nama-carbohydrate amaningi:

• Amazambane, 1 enkulu ebhakiwe - 54 g.
• Amazambane, 1 inkomishi ye-puree - 34 g.
• I-Hash brown, 1 inkomishi - 50 g.
• Ubhatata, i-1 medium baked - 20 g.
• Amazambane amazambane, 1 inkomishi ye-puree - 55 g.
• I-Yam, 1 ephakathi nendawo enkulu ephekiwe - 28 g.
• I-Parsnips, inkomishi engu-1 isikiwe - 17 g.

Okudingekayo nje ukuphakelwa noma okuncane kwamazambane ukuze uhlangane (noma cishe kabili!) Amacarbohydrate akho osuku. Manje ukuze siqhathanise, ake sibheke ezinye izinketho zemifino ezinobungani be-keto:

• Isipinashi, 1 inkomishi eluhlaza - 0.4 g.
• Ukholifulawa, 1 inkomishi eluhlaza - 3 g.
• I-Broccoli, 1 inkomishi eluhlaza - 4 g.
• I-Kale, 1 inkomishi eluhlaza - 6 g.
• Ikhukhamba, 1 inkomishi eqoshiwe - 4 g.
• I-Zucchini, 1 inkomishi eluhlaza - 3 g.

Iphuzu eliyinhloko liwukuthi: imifino inempilo futhi ilungele thina; Sidinga nje ukugxila ezinhlobonhlobo ze-carb keto ephansi futhi siqonde umehluko omkhulu wamanani e-carb.

Amakhadi

Yebo, enye inyama egayiwe inama-carbohydrate afihliwe. Inyama yedeli, i-ham, i-meatloaf, ubhekeni, nesoseji kuvame ukufaka ushukela nesitashi, ngakho funda amalebula njalo. Gwema labo ababhalwe ngokuthi "amafutha aphansi"Noma"ukukhanya“Njengoba ngokuvamile bafaka udoti omningi.

Imikhiqizo yezinhlanzi ezisemathinini ingase ibe nesitashi noma ushukela kumasoso ayo. Ngakho qaphela nabo.

Ukuze uthole ukudla okwengeziwe okungase kubonakale kuphansi kwe-carb kodwa kungalungile ekudleni kwe-ketogenic, hlola uhlu lwethu Ukudla Okumele Ugweme Ku-Ketogenic Diet.

I-Net Carbs Ukubala

Ngaphezu kokujwayelana nendlela yokulinganisa isilinganiso senani lamacarbohydrates ekudleni, kufanele sikwazi ukubala kalula inet carbohydrates ekudleni okulebuli. Okufanele ukwenze ukuthola isamba samagremu amacarbohydrates, isamba samagremu efayibha, futhi ukhiphe i-fiber kumacarbohydrate. Sebenzisa le nombolo ngesibonelelo sakho sansuku zonke se-keto carb.

Ngisho nokudla okuphelele nokudla okupakishiwe okuthiwa "enempiloAqukethe ama-carbohydrate okufanele sikugweme uma siyi-keto. Ukuqonda ukuthi umkhawulo wamacarbohydrate wansuku zonke ubukeka kanjani maqondana nokudla kwansuku zonke kungenza ukubala amacarbohydrates ku-a Ukudla kwe-ketogenic kube lula kakhulu. Futhi khumbula, indlela engcono kakhulu yokwazi kahle ukuthi udlani iwukudla okusha, ukudla okuphelele kwe-keto nokupheka ekhaya ngangokunokwenzeka. Impilo yakho izokubonga.