Mtedza 13 Wabwino Kwambiri ndi Keto

Zamkati

• 1. Anthu achi Pecani
• 2. Mtedza wa ku Brazil
• 3. Mbeu za Chia
• 4. Mtedza wa Macadamia
• 5. Mbeu za fulakesi
• 6. Walnuts
• 7. Hemp mbewu
• 8. Mtedza
• 9. Mtedza
• 10. Mbewu za Sesame
• 11. Mtedza wa paini
• 12. Mbewu za mpendadzuwa
• 13. Maamondi
• Mfundo yofunika

Kuzindikira kuti ndi zakudya ziti zomwe zingagwiritsidwe ntchito ndi carb yotsika kwambiri, zakudya zamafuta zamafuta ambiri zitha kukhala zovuta.

Mtedza ndi mbewu zambiri zimakhala ndi ma carbs (ma carbs opanda fiber) komanso mafuta amtundu wabwino, kuwapangitsa kukhala oyenera.

Amakhalanso ndi mapuloteni, fiber, mavitamini, mchere, komanso ma antioxidants. Komabe, mitundu ina ndi yotsika mu carbs kuposa ina.

Nawa mtedza 13 wabwino kwambiri ndi mbewu zomwe zingakwaniritse moyo wanu wa keto.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Anthu achi Pecani

Ma Pecan ndi mtedza wamitengo wokhala ndi michere yambiri ya keto. Chimodzi mwa magalamu 28 a pecans chimapereka ():

• Ma calories: 196
• Mapuloteni: 3 magalamu
• Mafuta: 20 magalamu
• Ma carbs onse: 4 magalamu
• CHIKWANGWANI: 3 magalamu
• Ma carbs onse: 1 galamu

Ndiwo mtedza wonenepa kwambiri, wothandiza keto womwe ungathandize kuchepetsa kuchuluka kwa insulini.

Insulini ndi hormone yomwe imatha kupangitsa kuti thupi lanu lizisunga mafuta, chifukwa chake ndibwino kuti insulin ichepetse poyesera kuchepetsa thupi.

M'malo mwake, kafukufuku wa mwezi umodzi mwa akulu 26 adapeza kuti omwe amadya ma ounamu pafupifupi 1.5 (43 magalamu) a pecans patsiku adachepetsa kuchepa kwa insulin ndikumvetsetsa kwa insulin, poyerekeza ndi gulu lolamulira ().

Ma Pecan amatha kusangalala ndi keto ngati chotupitsa kapena chophwanyidwa ndikugwiritsidwa ntchito ngati kankhuku kakang'ono kansomba kapena nkhuku.

Gulani pecans pa intaneti.

2. Mtedza wa ku Brazil

Mtedza wa ku Brazil ndi mtundu wa mtedza womwe umalimidwa ku South America. Mafuta (28 magalamu) a mtedza waku Brazil ali ndi ():

• Ma calories: 185
• Mapuloteni: 4 magalamu
• Mafuta: 19 magalamu
• Ma carbs onse: 3 magalamu
• CHIKWANGWANI: 2 magalamu
• Ma carbs onse: 1 galamu

Amakhalanso gwero labwino kwambiri la selenium, mchere wofufuza womwe umafunikira pamitundu ingapo yamthupi, kuphatikiza kubereketsa ndi kaphatikizidwe ka protein (, 4).

Kafukufuku wina akuwonetsa kuti anthu omwe amadya keto atha kukhala pachiwopsezo chochepa cha selenium ().

Mtedza umodzi waku Brazil umapatsa zosowa zanu za tsiku ndi tsiku zoposa selenium zoposa 100, ndikupangitsa kuti ikhale njira yabwino yopezera mchere wofunikira pazakudya zanu ().

Ngakhale zili choncho, chifukwa cha kuchuluka kwa selenium, ndibwino kuti muchepetse kudya kamodzi kokha mtedza wa Brazil tsiku lililonse kuti mupewe kudya mchere wambiri, womwe ungakhale ndi zovuta m'thupi.

Gulani mtedza waku Brazil pa intaneti.

3. Mbeu za Chia

Mbeu za Chia ndi mbewu zazing'ono, zolimba, zakuda kapena zoyera zodzaza ndi fiber yolimba komanso mafuta a omega-3. Chimodzi mwa magalamu 28 a mbewu za chia chimapereka ():

• Ma calories: 138
• Mapuloteni: 5 magalamu
• Mafuta: 9 magalamu
• Ma carbs onse: 12 magalamu
• CHIKWANGWANI: Magalamu 10
• Ma carbs onse: 2 magalamu

Pafupifupi 60% yamafuta awo omwe amakhala ndi mafuta a omega-3, ndi gwero labwino kwambiri lazomera lazomera zomwe zimapereka mphamvu zotsutsana ndi zotupa (,).

Kafukufuku wa miyezi isanu ndi umodzi mwa anthu 77 adapeza kuti omwe amadya pafupifupi 1 ounce (30 magalamu) a mbewu za chia pamakilogalamu 1,000 aliwonse omwe amadya tsiku ndi tsiku adachepetsa kwambiri protein C-reactive protein (CRP) poyerekeza ndi gulu lolamulira.

Kafukufuku omwewo adawonetsa kuti omwe amadya mbewu za chia tsiku lililonse adachepetsa kwambiri ndipo amachepetsedwa kwambiri m'chiuno kuposa gulu lolamulira ().

Chia pudding ndi chakudya chodziwika bwino chotsika kwambiri cha carb chomwe chimapangidwa ndikuthira mbewu za chia m'madzi kwa maola angapo mpaka atenga mawonekedwe onga odzola. Muthanso kuwonjezera mbewu za chia ku smoothies kapena mapuloteni akugwedezeka kapena kuzigwiritsa ntchito mu keto cracker recipe kuti muwonjezere crunch.

Gulani mbewu za chia pa intaneti.

4. Mtedza wa Macadamia

Mtedza wa Macadamia ndi mtedza wamtengo ku Australia. Amakhala ndi mafuta ochulukirapo, kuwapangitsa kukhala oyenera kudya keto. Mafuta (28 magalamu) a mtedza wa macadamia ali ndi ():

• Ma calories: 204
• Mapuloteni: 2 magalamu
• Mafuta: 21 magalamu
• Ma carbs onse: 4 magalamu
• CHIKWANGWANI: 2 magalamu
• Ma carbs onse: 2 magalamu

Kafukufuku angapo amalumikiza mtedza wa macadamia ndi kuchuluka kwama cholesterol (,,).

Mwachitsanzo, kafukufuku wa masabata 4 mwa amuna 17 adapeza kuti omwe adadya 15% ya ma calorie awo kuchokera ku mtedza wa macadamia adachepetsedwa ndi 5.3% m'magulu a cholesterol a LDL (oyipa) ndikuwonjezeka kwa 8% kwa HDL yoteteza mtima (chabwino) cholesterol ().

Mtedza wa Macadamia ndi chakudya chopatsa mafuta changwiro. Muthanso kugula mkaka wa mtedza wa macadamia, batala, ndi ufa m'malo mwa zakudya zamtundu wapamwamba kwambiri.

Gulani mtedza wa macadamia pa intaneti.

5. Mbeu za fulakesi

Mbeu za fulakesi zadzadza ndi ulusi ndi mafuta a omega-3. Chimodzi mwa magalamu 28 a mbewu za fulakesi chimapereka ():

• Ma calories: 131
• Mapuloteni: 6 magalamu
• Mafuta: 9 magalamu
• Ma carbs onse: 9 magalamu
• CHIKWANGWANI: 8 magalamu
• Ma carbs onse: 1 galamu

Mbeu zazing'onozi zawerengedwa kuti zitha kupindulitsa kuthamanga kwa magazi komanso thanzi la mtima.

Pakafukufuku wa miyezi 6 mwa anthu opitilira 100, omwe ali ndi kuthamanga kwa magazi omwe adadya pafupifupi 1 oun (30 magalamu) a chakudya chamafuta tsiku lililonse adachepetsa kwambiri kuthamanga kwa magazi, poyerekeza ndi gulu lolamulira ().

Mbeu za fulakesi zingagulidwe zathunthu kapena ngati chakudya cham'nthaka, zonse zomwe zitha kuwonjezeredwa kuzinthu zophikidwa ndi keto, supu, ma smoothies, komanso mapuroteni. Mkaka wa fulakisi umapezekanso ngati mkaka wotsika kwambiri wa carb.

Onetsani mbewu za fulakesi pa intaneti.

6. Walnuts

Walnuts ndi mtundu wodziwika bwino wa mtedza womwe umalimidwa ndikudya padziko lonse lapansi. Pawiri (28 magalamu) a walnuts ali ndi ():

• Ma calories: 185
• Mapuloteni: 4 magalamu
• Mafuta: 18 magalamu
• Ma carbs onse: 4 magalamu
• CHIKWANGWANI: 2 magalamu
• Ma carbs onse: 2 magalamu

Ndiwo mtedza wamafuta ambiri, wokometsetsa keto womwe ungapindulitse thanzi la mtima pochepetsa zovuta zowopsa zamatenda amtima, monga cholesterol chambiri cha LDL (choyipa) komanso kuthamanga kwa magazi.

Kafukufuku wa miyezi isanu ndi umodzi mwa anthu 100 adawonetsa kuti omwe amadya zakudya zopatsa mafuta ochepa omwe adadya 15% yamakilogalamu awo monga walnuts anali ndi mafuta ochepa komanso LDL (oyipa) cholesterol, komanso kuchepa kwa kuthamanga kwa magazi, kuposa omwe ali chakudya chochepa cha kalori ().

Walnuts amatha kusangalatsidwa ndi chotupitsa kapena chophatikizira muzakudya zokoma keto-carb ngati brownies kapena fudge. Amapangitsanso kuwonjezera pa saladi.

Gulani walnuts pa intaneti.

7. Hemp mbewu

Mbeu za hemp, kapena mitima ya hemp, ndi mbewu za Mankhwala sativa chomera. Iwo ndi gwero labwino kwambiri la mapuloteni opangidwa ndi chomera ndi mafuta athanzi. Mafuta (28 magalamu) amodzi a nyemba za hemp amapereka ():

• Ma calories: 155
• Mapuloteni: 9 magalamu
• Mafuta: Magalamu 14
• Ma carbs onse: 2 magalamu
• CHIKWANGWANI: 1 galamu
• Ma carbs onse: 1 galamu

Kafukufuku wina wasonyeza kuti mapuloteni apadera omwe ali mumtundu wa hemp amatha kuthandiza kuchepetsa kuthamanga kwa magazi ().

Kuphatikiza apo, ali ndi asidi yambiri ya linoleic, mtundu wamafuta omwe awonetsedwa kuti akhoza kuteteza motsutsana ndi matenda a Alzheimer ndi matenda ena opatsirana m'maphunziro a nyama (,).

Mbeu za hemp zitha kugwiritsidwa ntchito mumaphikidwe ochezeka a keto, m'malo mwa oatmeal kapena grits, monga kokometsa saladi, kapena kusakanikirana ndi ma smoothies ndi protein.

Gulani mbewu za hemp pa intaneti.

8. Mtedza

Mtedza wa mtedza ndi mtedza wamitengo wosalala, wowoneka bwino womwe umawapangitsa kukhala oyenerera mchere. Gulu limodzi (28 magalamu) a mtedza uli ndi ():

• Ma calories: 178
• Mapuloteni: 4 magalamu
• Mafuta: Magalamu 17
• Ma carbs onse: 5 magalamu
• CHIKWANGWANI: 3 magalamu
• Ma carbs onse: 2 magalamu

Amakhalanso ndi vitamini E wabwino kwambiri, wokhala ndi 1-ounce (28-gramu) yemwe amapereka 28% ya Reference Daily Intake (RDI).

Vitamini E yalumikizidwa ndi kuchepa kwa chiwopsezo cha matenda amtima, chifukwa imagwira ngati antioxidant poletsa mankhwala osokoneza bongo owopsa, zomwe zingachepetse matenda omwe ali pachiwopsezo cha cholesterol (,).

Pakafukufuku wamasabata anayi mwa akulu 48 omwe ali ndi cholesterol yambiri, kudya pafupifupi 1 gramu (30 magalamu) a mtedza tsiku ndi tsiku amachepetsa cholesterol chonse pomwe akuwonjezera ma cholesterol a HDL (abwino) ndi mavitamini E ().

Kukoma kwawo ndi kapangidwe kake kamapangitsa mtedza kukhala kaphatikizidwe wangwiro wa chokoleti. Yesetsani kuphatikiza mtedza ndi chokoleti chamdima wapamwamba kwambiri kuti mukhale ndi mchere wotsika kwambiri. Muthanso kugwiritsa ntchito ufa wa hazelnut ngati njira yokometsera keto.

Gulani mtedza pa intaneti.

9. Mtedza

Mtedza ndi ukadaulo wa nyemba, zomwe zikutanthauza kuti ndizogwirizana kwambiri ndi nyemba ndi mphodza kuposa mtedza wina pamndandandawu. Komabe, ndi imodzi mwamtedza wopezeka kwambiri komanso chisankho chabwino kwa keto dieters.

Phala limodzi (28 magalamu) a mtedza uli ndi ():

• Ma calories: 164
• Mapuloteni: 7 magalamu
• Mafuta: Magalamu 14
• Ma carbs onse: 6 magalamu
• CHIKWANGWANI: 2 magalamu
• Ma carbs onse: 4 magalamu

Ndi gwero labwino kwambiri la mapuloteni opangidwa ndi chomera komanso odzaza ndi amino acid, zomanga zomanga thupi zomwe muyenera kupeza kudzera pazakudya zanu ().

Mtedza umakhala ndi leucine wambiri, amino acid (BCAA) wodziwika bwino yemwe amadziwika kuti amalimbikitsa kukula kwa minofu ().

Mtedza ndi batala wa kirimba zitha kusangalatsidwa ngati chotupitsa mosavuta kapena kuwonjezera pa smoothies, protein protein, kapena keto dessert. Zitha kugwiritsidwanso ntchito mumisuzi yokometsera yaku Asia monga msuzi wa satay ndikuwonjezera zokometsera mbale ngati zotumphukira.

Kungakhale kwabwino kuti thanzi lanu lisankhe mtedza wosathira mchere ndi batala wachilengedwe wopanda shuga wowonjezera.

Gulani mtedza wopanda mchere pa intaneti.

10. Mbewu za Sesame

Mbeu za Sesame ndizopangira zomwe zimagwiritsidwa ntchito padziko lonse lapansi, makamaka ngati kubowola kwa zinthu zophika monga hamburger buns. Ali ndi carbs ochepa komanso mafuta ambiri, kuwapangitsa kukhala chisankho chabwino cha zakudya za ketogenic.

Phala limodzi (28 magalamu) a nthangala za zitsamba muli ():

• Ma calories: 160
• Mapuloteni: 5 magalamu
• Mafuta: Magalamu 13
• Ma carbs onse: 7 magalamu
• CHIKWANGWANI: 5 magalamu
• Ma carbs onse: 2 magalamu

Amakhalanso ndi anti-inflammatory antioxidants otchedwa lignans.

Kafukufuku wochuluka amagwirizanitsa nthangala za zitsamba ndikuchepetsa kutupa. Kutupa kwanthawi yayitali kumalumikizidwa ndi zinthu zosiyanasiyana, monga matenda amtima ndi khansa zina (,,,).

Mbeu za Sesame zimatha kusangalatsidwa ngati zokometsera zokhazokha zokhazokha zokhazokha ndi saladi, kapena monga chogwiritsira ntchito ophwanya keto ndi mkate. Tahini, kufalikira komwe kumapangidwa ndi nthangala za sitsamba, ndichinthu chosangalatsa, chosangalatsa keto.

Gulani nthangala za zitsamba pa intaneti.

11. Mtedza wa paini

Mtedza wa paini ndi mtedza wamitengo womwe umadziwika kwambiri kuti ndi pesto, msuzi waku Italiya wopangidwa ndi maolivi, tchizi cha parmesan, ndi basil.

Komabe, zimakhala zosunthika kwambiri ndipo zimakhala ndi kununkhira kwapadera, kwapadziko lapansi komwe kumawirirana bwino ndi zakudya zambiri. Amakhalanso ochepa mu carbs komanso mafuta ambiri.

Mafuta (28 magalamu) amodzi a mtedza wa paini amapereka ():

• Ma calories: 191
• Mapuloteni: 4 magalamu
• Mafuta: 19 magalamu
• Ma carbs onse: 4 magalamu
• CHIKWANGWANI: 1 galamu
• Ma carbs onse: 3 magalamu

Amakhala ndi mafuta otchedwa pinolenic acid, omwe amachepetsa njala poyang'anira mahomoni omwe amakhudza kudya, monga cholecystokinin (CCK) ndi glucagon-ngati peptide-1 (GLP-1) (34).

Kafukufuku m'modzi mwa amayi 18 onenepa kwambiri atatha msinkhu adapeza kuti omwe adatenga nawo gawo adadya chakudya chocheperako cha 36% atatenga magalamu atatu amafuta amitengo ya paini ndi chakudya cham'mawa kuposa pomwe adatenga maloboti ().

Ngakhale kulonjeza, kufufuza kwina m'derali ndikofunikira.

Mtedza wa pine ungagwiritsidwe ntchito pazakudya zambiri kuti uwonjezere kukoma kwake. Kuphatikiza apo, pesto ndi msuzi wokometsera keto nyama kapena ndiwo zamasamba. Mtedza uwu amathanso kudyedwa waiwisi kapena wokazinga ngati chotupitsa.

Gulani mtedza wa paini pa intaneti.

12. Mbewu za mpendadzuwa

Mbeu za mpendadzuwa ndizakudya zotchuka, zamafuta ambiri zomwe zitha kupangira zabwino ku keto. Chimodzi mwa magalamu 28 a mbewu za mpendadzuwa zili ndi ():

• Ma calories: 164
• Mapuloteni: 6 magalamu
• Mafuta: Magalamu 14
• Ma carbs onse: 6 magalamu
• CHIKWANGWANI: 2 magalamu
• Ma carbs onse: 4 magalamu

Kafukufuku wina wasonyeza kuti kudya mbewu za mpendadzuwa kungapindulitse thanzi m'njira zingapo.

Mwachitsanzo, njerezi zimakhala ndi ma anti-inflammatory antioxidants, monga vitamini E, flavonoids, ndi phenolic acid, ndipo amapezeka kuti ali ndi zotsutsana ndi matenda a shuga komanso zotsutsana ndi zotupa m'maphunziro a nyama ().

Mbeu za mpendadzuwa zimadyedwa zokha ngati chotupitsa koma zimapanganso saladi. Kuphatikiza apo, mutha kugula batala wa mpendadzuwa m'malo ogulitsira ambiri.

Mofanana ndi mtedza, ndi bwino kusankha mitundu yopanda mchere.

Gulani mbewu za mpendadzuwa zosasungunuka pa intaneti.

13. Maamondi

Maamondi ndi zinthu zina zofananira monga batala wa amondi, mkaka, kapena ufa ndizofunikira kwambiri zama keto.

Pafupifupi 28 magalamu amondi muli ():

• Ma calories: 164
• Mapuloteni: 6 magalamu
• Mafuta: Magalamu 14
• Ma carbs onse: 5 magalamu
• CHIKWANGWANI: 3 magalamu
• Ma carbs onse: 2 magalamu

Monga mtedza wina wamtengo, amondi amalumikizidwa ndi zabwino zosiyanasiyana chifukwa chazakudya zawo.

Kuphatikiza pa kuchuluka kwa mapuloteni, mafuta athanzi, ndi fiber, ma almond ali ndi vitamini E, magnesium, mkuwa, ndi antioxidants monga proanthocyanidins ().

Kafukufuku wina akuwonetsa kuti kudya ma almond kungachepetse chiopsezo chanu cha zinthu monga mtundu wa 2 shuga, matenda amtima, ndi Alzheimer's (,).

Maamondi amatha kukhala osaphika kapena owotchera ngati chotupitsa. Muthanso kugula kapena kupanga mkaka wa amondi wokoma keto kapena batala. Kuphatikiza apo, ufa wa amondi ndi ufa womwe amagwiritsidwa ntchito kwambiri.

Gulani amondi ndi ufa wa amondi pa intaneti.

Mfundo yofunika

Mtedza ndi mbewu zikudzaza, zakudya zopatsa thanzi zomwe zimakonda anthu omwe amatsata mafuta ochepa, kudya kwamafuta ambiri monga ketogenic.

Amawonjezera kununkhira, kusiyanasiyana, komanso kudya pang'ono zakudya zopatsa thanzi komanso zopatsa chidwi. Mtedza ndi mbewu zonse ndizofunikira kwambiri zamafuta athanzi, mapuloteni, fiber, mavitamini, michere, ndi ma antioxidants.

Amatha kudyedwa okha ngati zokhwasula-khwasula mwachangu komanso zosavuta kapena kuwonjezeredwa m'masaladi, kugwedezeka, ndiwo zochuluka mchere, ndi maphikidwe ena ambiri. Mtedza ndi mbewu zina zimatha kusinthidwa kukhala ma miliki okoma keto, kufalikira, ndi ufa.

Mtedza ndi mbewu 13 zomwe zafotokozedwa pamwambazi zitha kukhala zokoma, zokulitsa thanzi m'moyo wanu wa keto.