Kodi Edamame Keto Ndi Wochezeka?

Zamkati

• Kusunga ketosis pazakudya za keto
• Edamame ndi mwambi wapadera
• Sikuti kukonzekera konse ndi keto-kochezeka
• Chifukwa chake muyenera kulilingalira
• Mfundo yofunika

Zakudya za keto zimatsata carb yotsika kwambiri, mafuta omwe amadya kwambiri omwe cholinga chake ndi kuchepetsa kunenepa kapena zina zathanzi ().

Kawirikawiri, zakudya zolimba zimaletsa nyemba zopatsidwa mafuta ambiri.

Ngakhale nyemba za edamame ndi nyemba, mawonekedwe ake apadera azakudya angakupangitseni kudzifunsa ngati ali okoma keto.

Nkhaniyi ikufufuza ngati edamame ingakwaniritse zakudya zanu za keto.

Kusunga ketosis pazakudya za keto

Zakudya za ketogenic ndizochepa kwambiri mu carbs, mafuta ambiri, komanso mapuloteni ochepa.

Kudya kumeneku kumapangitsa kuti thupi lanu lisinthe kukhala ketosis, momwe zimakhalira thupi lanu kuwotcha mafuta - m'malo mwa carbs - kupanga matupi a ketone ndikuwagwiritsa ntchito ngati mafuta (,).

Kuti muchite izi, zakudya za ketogenic zimachepetsa ma carbs osapitirira 5-10% ya zomwe mumadya tsiku lililonse, kapena pafupifupi magalamu 50 patsiku ().

Mwakutero, 1/2 chikho (86 magalamu) a nyemba zakuda zophika ali ndi magalamu 20 a carbs. Popeza kuti nyemba ngati nyemba zakuda ndi chakudya chokhala ndi carb, samaonedwa ngati ochezeka ().

Muyenera kusungabe chakudya chotsika kwambiri cha carb kuti musunge ketosis. Kupeza ma carbs ochulukirapo muzakudya zanu kumabwezeretsa thupi lanu munjira yoyaka carb.

Omwe amatsata chakudyacho amakopeka ndi kuthekera kwake kwakuchepetsa msanga, komanso kucheza ndi maubwino ena azaumoyo, monga kuwongolera shuga ndikuchepetsa khunyu pakati pa omwe ali ndi khunyu (,,).

Komabe, kufufuza kwina kumafunikira pazotsatira zazakudya zomwe zimakhalapo kwa thanzi.

Zakudya za keto ndizotsika kwambiri mafuta komanso ndizolemera kwambiri. Amatsegulira thupi lanu mu ketosis, yomwe imasungidwa ndi kudya kwa carb osaposa 5-10% ya zomwe mumadya tsiku lililonse. Zakudyazi zalumikizidwa ndi maubwino angapo azaumoyo.

Edamame ndi mwambi wapadera

Nyemba za Edamame ndi soya wosakhwima omwe amawotcha kapena kuwira mu chipolopolo chake chobiriwira ().

Amawoneka ngati nyemba, gulu lomwe limaphatikizaponso nyemba, mphodza, ndi nandolo. Nyemba, kuphatikiza zakudya zopangidwa ndi soya, nthawi zambiri zimaganiziridwa kuti ndizolemera kwambiri ndi carb kuti zisakhale gawo la zakudya za keto.

Komabe, nyemba za edamame ndizapadera. Amakhala ndi michere yambiri yazakudya - yomwe imathandizira kubwezera zomwe zili ndi carb ().

Izi ndichifukwa choti ma fiber azakudya ndi mtundu wa carb womwe thupi lanu siligaya. M'malo mwake, imayenda m'mimba mwanu ndipo imawonjezera zochulukirapo.

1/2-chikho (75-gramu) yotumiza edamame yokhala ndi magalamu 9 a carbs. Komabe, mukamachotsa magalamu anayi azakudya zamafuta, zimangopatsa magalamu asanu a net carbs ().

Mawu akuti net carbs amatanthauza ma carbs omwe amatsalira atachotsa zakudya zamafuta kuchokera ku ma carbs onse.

Ngakhale edamame ikhoza kuwonjezeredwa pa zakudya zanu za keto, sungani gawo lanu kukula kwa 1/2 chikho (75 magalamu) kuthandiza ketosis.

Nyemba za Edamame ndi nyemba, zomwe nthawi zambiri sizimaphatikizidwa mu zakudya za keto. Komabe, ali ndi michere yambiri yazakudya, zomwe zimathandizira kubweza ma carbs ena. Mbali zochepetsetsa za nyemba izi ndizabwino pa chakudya cha keto.

Sikuti kukonzekera konse ndi keto-kochezeka

Zinthu zosiyanasiyana zimatha kukopa kutchulidwa kwa edamame ngati keto-kochezeka. Mwachitsanzo, kukonzekera ndichofunika kuganizira.

Edamame imatha kutenthedwa, yophika, kapena yokazinga - mkati kapena kunja kwa nyemba zake. Ngakhale nyemba zake zosasalala sizidya, nyemba zake zobiriwira nthawi zambiri zimatetezedwa ndikudya zokha.

Amathanso kuyeretsedwa kapena kuphatikizidwa mu zakudya zosiyanasiyana, monga masaladi ndi mbale zambewu, zomwe zitha kukhala zosakondera.

Kumbukirani kuti zomwe mumadya pambali pa edamame yanu zithandizira kuchuluka kwa ma carbs omwe mukudya. Kukumbukira izi kudzakuthandizani kuyesetsa kwanu kuti mukhale ndi ketosis.

Zigoba za edamame nthawi zambiri zimakhala ndi mchere, zosakaniza zokongoletsa, kapena magalasi. Kukonzekera uku, makamaka komwe kumaphatikizapo shuga kapena ufa, kumatha kuwonjezera kuchuluka kwa carb.

Sikuti kukonzekera konse kwa edamame kumakhala keto-kochezeka. Nyemba izi zitha kuwonjezeredwa pazakudya zomwe zimakupangitsani kupitirira malire anu a keto carb kapena mutha kukhala ndi zosakaniza za carb.

Chifukwa chake muyenera kulilingalira

Pali zabwino zambiri kuphatikiza edamame muzakudya zanu za keto.

Nyemba za Edamame zimakhala ndi ndondomeko yochepa ya glycemic, zomwe zikutanthauza kuti sizimatulutsa shuga m'magazi anu monga ma carbs ena. Izi ndichifukwa chakukula kwawo kwama fiber komanso mapuloteni (,).

Chikho cha 1/2 (magalamu 75) cha edamame chimanyamula ma gramu 8 a mapuloteni, chopatsa thanzi chomwe ndichofunika kukonza minofu ndi zina zofunikira zina (,,,).

Kuphatikiza apo, edamame imapereka zakudya zina zofunika, kuphatikiza chitsulo, folate, mavitamini K ndi C, ndi potaziyamu, zina zomwe mwina zimasowa zakudya za keto ().

Ngakhale mawonekedwe ndi ofunikira pakupanga maselo ofiira amwazi, vitamini K imathandizira kuundana koyenera. Vitamini C ndiyofunikanso paumoyo, makamaka pantchito yake yoteteza thupi komanso kukonza mabala (,,).

Kungakhale kovuta kupeza micronutrients yokwanira pa keto okhwima, chifukwa chakudyacho chimadula masamba, komanso zipatso ndi mbewu zambiri. M'magawo ochepa, edamame ikhoza kukhala yowonjezera kuwonjezera pa zakudya zanu za keto.

M'magawo ochepa, edamame imatha kukusungani mu ketosis pomwe ikupereka michere yofunikira, monga fiber, iron, protein, folate, ndi mavitamini C ndi K.

Mfundo yofunika

Zakudya za keto ndizambiri zamafuta komanso zotsika kwambiri mu carbs. Ikubisa kagayidwe kanu kukhala ketosis, dziko lomwe thupi lanu limatentha mafuta m'malo mwa ma carbs amafuta.

Kuti mukhale ndi ketosis, chakudya chanu cha carb chiyenera kukhala chotsika kwambiri - nthawi zambiri magalamu 50 a carbs kapena ochepera patsiku.

Nthawi zambiri, nyemba ndizolemera kwambiri chifukwa cha carb kuti zisaphatikizidwe pazakudya za keto. Ngakhale edamame ndi nyemba, mawonekedwe ake apadera azakudya amamuyika mdera la keto imvi.

Ngakhale ma keto dieters okhwima amatha kupeza kuti mafuta ake ndi okwera kwambiri, ena atha kuwona kuti nthawi zina amatha kuphatikizidwa ndi zakudya zawo za keto pang'ono.

Kumbukirani kuti pali zifukwa zambiri zophatikizira nyemba za edamame mu zakudya za keto, monga michere yambiri yamapuloteni. Amanyamulanso mavitamini ndi michere yofunikira yomwe imakulitsa thanzi lanu lonse.