Kodi Mungadye Peanut Butter Pazakudya za Keto?

Zamkati

• Onaninso za

Mtedza ndi mabotolo a mtedza ndi njira yabwino yowonjezeramo mafuta ku smoothies ndi zokhwasula-khwasula. Kudya zambiri zamafuta athanzi awa ndikofunikira mukamadya ketogenic. Koma kodi chiponde chimakhala chokoma? Ayi-Pazakudya za keto, batala wa peanut ndi wopanda malire, mafuta momwe angakhalire. Mtedza ndi nyemba ndipo saloledwa pa keto. Nyemba siziloledwa pa keto chifukwa cha kuchuluka kwa ma carb (kuphatikiza zakudya zina zopatsa thanzi koma zamafuta ambiri zomwe simungakhale nazo pa keto). Izi zimaphatikizapo nsawawa (30 magalamu pa 1/2 chikho), nyemba zakuda (23 magalamu), ndi nyemba za impso (19 magalamu). Ena amakhulupirira kuti lectins mu nyemba zitha kuteteza kutentha kwa ketosis.

Ngakhale simungakhale ndi batala la peanut pazakudya za keto, mutha kusangalala ndi mitundu ina yamafuta a mtedza. Tinapempha Robyn Blackford, katswiri wodziwa zakudya zopatsa thanzi ku Ketogenic Diet Program ku Ann & Robert H. Lurie Children's Hospital ku Chicago, kuti afotokoze za njira yabwino kwambiri: ma cashews.

Cashews amanyamula nkhonya zamphamvu ndikukhala ndi mphamvu zowotcha mafuta, atero a Blackford. Pankhani ya macronutrients, ma cashews ndi ma almond ali ofanana ndipo zonse ndizotheka mukakhala keto, koma amapereka micronutrients osiyanasiyana. Cashews ali ndi mkuwa wochuluka (woyang'anira cholesterol ndi chitsulo), magnesium (imalepheretsa kufooka kwa minofu ndi kukokana), ndi phosphorous (imathandizira mafupa olimba komanso kagayidwe kabwino ka thupi), atero a Blackford. Zakudya zokhala ndi magnesium wokwanira ndizofunikira, makamaka sabata yoyamba ya keto zakudya, kuti tipewe "keto chimfine" chowopsa.

Ngati mukufuna batala wa kashew wokometsetsa keto, yang'anani omwe alibe shuga wambiri komanso wamafuta ambiri. Crazy Richard's Cashew Butter ($ 11, crazyrichards.com) ndi Simply Balanced Cashew Butter ($ 7, target.com) onse ali ndi magalamu 17 a mafuta ndi magalamu 8 a net carbs nthawi iliyonse. Ngati mukufuna kununkhira pang'ono, yesani Butter wa Real Coconut Vanilla Bean Cashew Butter ($ 16, juliesreal.com) wokhala ndi ma gramu okwera 9 koma okwanira 9 a carbs net (onetsetsani kuti muchepetse kukula kwanu chifukwa cha uchi). Kapena kuti mukhale ndi thanzi labwino, ganizirani kuphatikiza batala wanu wa nati ndi ma cashews ndi mafuta a kokonati, akutero Blackford.

Ndizotheka kuti mubwerera ku PB mutabwereranso ku carbs. Koma zikafika pazakudya za keto, ma cashews ndi mfumu.

Onaninso za