14 Mafuta Abwinobwino pa Zakudya za Keto (Kuphatikizanso Zina Kuchepetsa)

Zamkati

• 1. Mapuloteni ndi mafuta avocado
• 2. Mtedza
• 3. Mabotolo a mtedza ndi mbewu
• 4. Mbeu za fulakesi
• 5. Hemp mitima
• 6. Mbeu za Chia
• 7. Maolivi ndi mafuta opondera ozizira
• 8. Makokonati ndi mafuta osakanizidwa a kokonati
• 9. Cacao nibs
• 10. Yoghurt yachi Greek yogurt
• 11. Nsomba zamafuta
• 12. Mazira athunthu
• 13. Batala
• 14. Tchizi
• Mafuta oti achepetse keto
• Mafuta opangira opangira
• Zakudya zosinthidwa
• Zakudya zokazinga
• Mfundo yofunika

Mukamatsata zakudya zonenepa kwambiri, zotsika kwambiri za carb ketogenic (keto), ndikofunikira kukumbukira kuti si mafuta onse omwe amapangidwa ofanana.

Zina mwamafuta ndizabwino kwa inu kuposa ena, ndipo ndikofunikira kuti mudzaze mbale yanu ndi zosankha zabwino kwambiri kuti mukwaniritse zolinga zanu zathanzi.

Nawa magwero 14 amafuta abwino oti musangalale ndi 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. Mapuloteni ndi mafuta avocado

Avocados sikuti ndi gwero labwino lokha la mafuta athanzi mtima komanso amatipatsa mulingo wokwanira wa fiber komanso mavitamini ndi michere ().

Kafukufuku akuwonetsa kuti ma avocado ndi mafuta awo amatha kuthandizira thanzi la mtima, shuga wamagazi woyenera, komanso ukalamba wathanzi (,).

Sangalalani ndi avocado palokha, mugwiritse ntchito kupanga guacamole, kapena onjezerani ma smoothies ndi masaladi opititsa patsogolo mafuta ndi michere. Thirani mafuta a avocado pamasamba owotchera kapena owotchera kapena muwagwiritse ntchito popanga masaladi ndi msuzi wina wokoma keto.

2. Mtedza

Kuphatikiza mtedza wosiyanasiyana mu zakudya zanu ndi njira yabwino kwambiri yopezera mafuta athanzi, zomanga thupi zomanga thupi, ndi fiber ().

Kuphatikiza apo, kudya mtedza kwambiri kumalumikizidwa ndi kuchepa kwa matenda amtima komanso kufa komwe kumayambitsidwa ndi khansa, matenda ashuga, ndi matenda opuma ().

Mtedza umasiyana ndi kapangidwe kake ka michere, chifukwa chake kudya zakudya zosiyanasiyana zomwe mumakonda kumakuthandizani kuti mupindule kwambiri. Pistachios, walnuts, amondi, pecans, cashews, ndi mtedza waku Brazil ndizosankha zabwino kwambiri zama carb otsika, zakudya zamafuta ambiri monga keto.

Tengani mtedza wosakanikirana kuti muwamwe, uwapatse pa saladi ndi supu, kapena kupanga kufalikira kwa mtedza ngati mtedza wa pesto.

3. Mabotolo a mtedza ndi mbewu

Mabotolo a mtedza ndi mbewu amapereka zabwino zomwezi monga kudya mtedza wonse ndi mbewu - koma phukusi losunthika kwambiri.

Phulani batala wa mpendadzuwa pa opanga keto kapena gwiritsani batala wa amondi kuti musunthire zamasamba ochepa.

Onjezerani batala womwe mumakonda kwambiri ku smoothies kapena muugwiritse ntchito ngati poyambira pakupanga mphamvu. Mutha kuphatikizanso mabotolo a mtedza mumsuzi ndi ma marinade a nsomba kapena ma veggie Zakudyazi.

Mutha kupanga mabotolo anu a nati ndi mbewu ngati mukufuna, koma ngati mukukonzekera kugwiritsa ntchito mitundu yogula m'sitolo, onetsetsani kuti mwawerenga cholembacho. Mitundu ina imakhala ndi zotsekemera zowonjezera zomwe zingawapangitse kukhala osayenera pa zakudya za keto.

4. Mbeu za fulakesi

Mbeu ya fulakesi ndi gwero labwino kwambiri la mafuta omega-3 odana ndi zotupa, ulusi, komanso mankhwala olimbikitsa thanzi.

Chikho chimodzi cha kotala (42 magalamu) a mbewu za fulakesi chimapereka magalamu 11 a fiber, 7 magalamu a mapuloteni, ndi magalamu 18 a mafuta, theka lake kuchokera ku omega-3s ().

Kafukufuku akuwonetsa kuti mbewu za fulakesi ndi mafuta ake amathandizira kupewa matenda amtima, khansa, matenda ashuga, ndi matenda opatsirana aubongo ().

Onjezani mbewu za fulakesi ku smoothies kapena kuziwaza pa saladi, msuzi, kapena keto yogurt parfait. Muthanso kuphatikiza mbewu yathunthu kapena nthaka mu maphikidwe omwe mumawakonda okonza ma keto, ma muffin, ndi zikondamoyo.

5. Hemp mitima

Mitima ya hemp, kapena mbewu, ndi njira ina yabwino kwambiri, yowonjezera michere yolimbikitsira kudya kwamafuta pa ketogenic.

Masipuni atatu (30 magalamu) a mitima ya hemp amapereka magalamu 15 a mafuta, kuwapangitsa kukhala chisankho chabwino cha zakudya zamafuta kwambiri ().

Ndi amodzi mwa ochepa kwambiri okhala ndi zomanga thupi zomwe zimakhala ndi amino acid onse asanu ndi anayi. Kuphatikiza apo, amanyamula mavitamini ndi michere yambiri, kuphatikiza vitamini E, calcium, iron, ndi potaziyamu ().

Mitima ya hemp imakhala ndi kamvekedwe kofatsa komanso kapangidwe kofananira ndi nthangala za sesame, chifukwa chake ndizosavuta kusakaniza ndi zakudya zosiyanasiyana osasintha mawonekedwe ake.

Awazeni pamwamba pa yogati, saladi, ndi ndiwo zamasamba zokazinga, ziphatikize mu smoothies ndi supu, kapena muphatikize mu kulumidwa ndi mphamvu. Muthanso kuwonjezera pamasuketi ndi mavalidwe.

Mutha kugula mitima ya hemp kwanuko kapena pa intaneti.

6. Mbeu za Chia

Mbeu za Chia zili ndi mafuta ndi michere yambiri, zomwe zimawapangitsa kukhala oyenerera kudya keto.

Mu supuni imodzi yokha (15 magalamu) a mbewu za chia, mumapeza magalamu anayi a mafuta, makamaka omega-3s, komanso magalamu 4 a fiber, yomwe ili pafupifupi 16% ya Daily Value (DV) ().

Mbeu izi zilinso ndi mitundu yazomera zosiyanasiyana, kuphatikiza quercetin ndi kaempferol, zomwe zimatha kuchepetsa kutupa komanso kupewa matenda, monga khansa, matenda amtima, ndi matenda ashuga ().

Kuphatikiza apo, mbewu za chia zimatha kuyamwa madzi. Akanyowetsedwa m'madzi kwa maola ochepa, amakhala osungunuka kwambiri. Mwa mawonekedwe awa, atha kugwiritsidwa ntchito kupanga chia pudding kapena kukulitsa msuzi ndi mavalidwe.

Monga mbewu zina, chia imatha kuphatikizidwa ndi ma smoothies kapena kuyatsidwa yogurt, soups, ndi saladi. Mutha kuzigwiritsanso ntchito popanga ma keto kapena ngati buledi wa nsomba zophika, nkhuku, kapena nkhumba.

7. Maolivi ndi mafuta opondera ozizira

Phindu la azitona ndi maolivi lafufuzidwa kwazaka zambiri, ndipo sizodabwitsa kuti nthawi zambiri amaphatikizidwa pazakudya zabwino kwambiri padziko lapansi.

Maolivi sikuti amangodzaza ndi mafuta athanzi lokha komanso amakhala ndi vitamini E ndi mitundu yazomera zingapo zomwe zimadziwika kuti zimachepetsa kutupa komanso chiopsezo chanu chokhala ndi matenda monga mtima, khansa, ndi kufooka kwa mafupa (,).

Maolivi amapanga chakudya chokwanira komanso chosavuta koma amaponyedwanso mu saladi kapena kudyedwa ngati gawo la antipasti. Pofuna kuwonjezera kukoma kwa azitona ndi adyo, pimentos, kapena tchizi cha gorgonzola.

Pangani maolivi athunthu okhala ndi maolivi, anchovies, ndi capers kuti apange matepi owonjezera mafuta, kununkhira, ndi chinyezi kukulunga masangweji a veggie.

Mafuta owonjezera a maolivi osakanikirana amatha kuthiridwa mafuta chifukwa chophika kapena kupukutira mafuta kuti apititse patsogolo mafuta kapena kuwagwiritsa ntchito ngati poyambira kapena marinade a nyama, masamba, kapena saladi watsopano.

8. Makokonati ndi mafuta osakanizidwa a kokonati

Makokonati ndi mafuta a kokonati ndi mafuta otchuka a keto chifukwa amapereka gwero lachilengedwe la triglycerides (MCTs), mtundu wa mafuta omwe thupi lanu limatha kuyamwa ndi kuwagwiritsa ntchito.

Kafukufuku akuwonetsa kuti ma MCT atha kusintha kusintha kwanu kukhala ketosis, dziko lomwe thupi lanu limatentha mafuta m'malo mwa glucose ().

Komanso, ma MCT amatha kuwotchedwa ngati mphamvu ndipo sangasungidwe ngati mafuta, omwe atha kuthandiza kuwonda ().

Onjezerani ma coconut osakoma kuti musakanizidwe m'njira kapena ma smoothies. Gwiritsani ntchito mkaka wa kokonati wamafuta wathunthu kuti mupange nyama zouma kapena zophika masamba mu mafuta a coconut. Kuti mumve kukoma kwachilumba, yesani mpunga wa kolifulawa mumafuta a kokonati ndi madzi atsopano a mandimu.

9. Cacao nibs

Ngati mukuganiza kuti chokoleti sichili mu zakudya zanu za keto, ganiziraninso.

Cacao nibs ndi mtundu wa chokoleti chosasakaniza, chosasinthidwa. Magalamu 28 okha amapereka pafupifupi magalamu 12 a mafuta ndi kupukusa magalamu 9 a fiber ().

Chokoleti chamdima chimadziwikanso ndi kuchuluka kwa ma polyphenols, omwe amapangidwa ndi mankhwala olimba omwe amatha kulimbikitsa kukula kwa mabakiteriya athanzi ().

Onjezerani nkhono ku cocoa kuti mupangire ma smoothies, kulumidwa kwamphamvu, kapena kusakanikirana kwa njira. Ngati muli ndi dzino lokoma, pangani chokoleti chotentha cha keto posungunula ma cocoa mumkaka wa kokonati wopanda mchere pa stovetop. Kenako sakanizani zotsekemera zomwe mumakonda kwambiri, monga stevia kapena monk zipatso.

Mutha kugula ma cocoa nibs m'masitolo kapena pa intaneti.

10. Yoghurt yachi Greek yogurt

Ngakhale ili ndi ma carbs, yogurt wopanda mafuta, wamafuta onse achi Greek akhoza kukhala wathanzi kuwonjezera pa zakudya za ketogenic.

Kutulutsa 5.3-ounce (150-gramu) kumapereka pafupifupi 6 magalamu amafuta, 13 magalamu a mapuloteni, ndi magalamu 6 a carbs, komanso 15% ya DV ya calcium ().

Yogurt ndi gwero lalikulu la mabakiteriya opindulitsa omwe amadziwika kuti maantibiotiki, omwe amalimbikitsa kugaya bwino ntchito ().

Idyani yogurt yachi Greek palokha kapena pangani keto yogurt yopanda pake powaza mtedza, mbewu, kokonati, ndi cocoo nayo. Muthanso kusakaniza ndi zitsamba ndi zonunkhira kuti mupange zokometsera zokometsera.

11. Nsomba zamafuta

Nsomba zamafuta monga saumoni, tuna, anchovies, ndi sardine ndizowonjezera ku chakudya chabwino cha ketogenic.

Iwo ali olemera mu mapuloteni apamwamba ndi mafuta a mtima omega-3. Mitundu ina monga saumoni imaperekanso mavitamini D ochulukirapo, michere yofunikira pakulimbana ndi chitetezo cha mthupi, thanzi la mafupa, ndi zina zambiri ().

Kuphika kapena kuphika filet ya nsomba zakutchire zomwe zagwidwa zakutchire kuti zithandizire pa saladi kapena pafupi ndi masamba owotcha. Muthanso kugwiritsa ntchito nsomba zomwe mumazikonda zamzitini zosakanizidwa ndi mayonesi, zitsamba, ndi zonunkhira kuti muthe kukulunga letesi, peyala, kapena timitengo ta udzu winawake.

12. Mazira athunthu

Mazira ndiopatsa thanzi monga momwe amapangidwira, kuwapangitsa kukhala kosavuta kuwonjezera pa chakudya cha ketogenic.

Dzira limodzi la magalamu 56 limanyamula pafupifupi magalamu 5 a mafuta, magalamu 7 a mapuloteni, ndi ma calories 80 ().

Onetsetsani kuti mwadya dzira lonse, popeza yolk ili ndi mavitamini B ambiri komanso ma antioxidants lutein ndi zeaxanthin, omwe amathandizira thanzi la diso ().

Limbikitsani mazira angapo kuti mukhale ndi zokhwasula-khwasula sabata yonse kapena onjezerani mayonesi pang'ono ndikusandutsa saladi wa dzira. Pangani chisokonezo chodzaza ndi ma carbies ochepa kapena mwaphika mazira ndi magawo a avocado ndi phwetekere.

13. Batala

Butter ndiyabwino kwambiri pamoyo wanu wa keto, popeza ilibe carb komanso pafupifupi 80% mafuta ().

Ngakhale zidawonedwa kuti ndi zoopsa pamtima, kafukufuku wapano akuwonetsa kuti pali mgwirizano wochepa kapena wosalowerera ndale pakati pa kudya mafuta ndi matenda amtima (1).

Butter imakhalanso chakudya cholemera kwambiri cha butyrate. Kafukufuku woyambirira akuwonetsa kuti mafuta amtunduwu wafupipafupi atha kutengapo gawo lofunikira pakulimbikitsa thanzi laubongo ().

Kafukufuku wina akuwonetsa kuti batala wa organic wochokera ku ng'ombe zodyetsedwa ndi udzu atha kukhala ndi mafuta ochepa kuposa mafuta ochokera ku ng'ombe zomwe zidakwezedwa mozungulira, koma chilichonse chomwe mungasankhe, onetsetsani kuti ndi chapamwamba kwambiri ().

Kuwotcha kapena kusungunula masamba mu batala kapena kufalitsa pa kofini zokometsera keto, waffles, kapena zikondamoyo. Pakani batala pa nkhuku yonse musanawotche kuti mukwaniritse khungu labwino kwambiri.

14. Tchizi

Tchizi ndi njira ina yabwino yamafuta ambiri, yotsika kwambiri ya carb yama keto dieters, ndipo ndimitundu yambiri pamsika, palibe kusowa kwa njira zomwe mungasankhe.

Ngakhale kuti michere yeniyeni imasiyanasiyana kutengera mtundu wa tchizi, mitundu yambiri imakhala ndi zomanga thupi ndi calcium. Mitundu ina yotupa monga cheddar kapena gouda imaperekanso ma probiotic ().

Sangalalani ndi magawo a tchizi okhala ndi timitengo ta veggie kapena musungunuke ndi masamba owotcha kapena owotcha. Yesani kuwonjezera tchizi wowotchera m'masaladi kapena nyama zowotchera kapena muzigwiritsa ntchito popangira ma peto otsekemera.

Mafuta oti achepetse keto

Ngakhale mafuta amakhala ndi mafuta ambiri pachakudya cha ketogenic, sizinthu zonse zopangira mafuta zomwe zingakuthandizeni kukhala wathanzi - ngakhale zitakwanira kugawa chakudya chamtundu uliwonse.

Mafuta opangira opangira

Mafuta opangidwa mwaluso amadziwika kuti ndi owonjezera chiwopsezo cha matenda amtima ndipo ayenera kupewa, mosasamala mtundu wa zakudya zomwe mukutsatira ().

Mafuta a Trans amapezeka nthawi zambiri m'mafuta oyengedwa kwambiri komanso zakudya zopangidwa mwamalonda, monga makeke, makeke, mitanda, mabisiketi, ophwanya zakudya, ndi zakudya zina zopangidwira.

Mafuta amtundu wamagetsi amatha kuwonetsedwa pachizindikiro chophatikizira chotchedwa "mafuta a hydrogenated" kapena "kufupikitsa." Ndibwino kupewa zakudya zomwe zimakhala ndi zosakaniza izi momwe zingathere.

Dziwani kuti mayiko ambiri, kuphatikiza United States, aletsa kapena kuletsa kugwiritsa ntchito mafuta opangira mafuta.

Komabe, malinga ndi malamulo omwe alipo pakadali pano a Food and Drug Administration (FDA), zinthu zopangidwa ndi mafuta zopangidwa kale June 18, 2018 zitha kugawidwa mpaka Januware 2020, kapena 2021 nthawi zina ().

Kuphatikiza apo, ngati chakudya chimapereka ochepera 0,5 magalamu amtundu wamafuta pautumiki, amatchedwa kuti ali ndi magalamu 0 a mafuta ().

Zakudya zosinthidwa

Zakudya zosakidwa, monga nyama yamphongo, masoseji, salami, agalu otentha, komanso nyama zakuchiritsa komanso zosuta, zimalengezedwa pafupipafupi ngati zokometsera keto.

Ngakhale kuti zakudyazi zimagwirizana ndi dongosolo la zakudya za ketogenic, kafukufuku wambiri wapeza kuyanjana pakati pa kudya kwambiri nyama zosinthidwa ndi chiopsezo chowonjezeka cha khansa yam'mimba ().

Chifukwa chake, ndibwino kuti muchepetse kudya zakudya izi. M'malo mwake, yang'anani kudya kwathunthu, zakudya zosakonzedwa pang'ono momwe mungathere.

Zakudya zokazinga

Zakudya zakuya kwambiri zimaphatikizidwanso m'makonzedwe ena azakudya za ketogenic, koma mungafune kuganiza kawiri musanakuwonjezereni anu.

Zakudya zokazinga zimakhala ndi mafuta ambiri, zomwe zimatha kuwonjezera chiopsezo cha matenda amtima ().

Mitundu ina yamafuta osalala kwambiri omwe amagwiritsidwa ntchito pokazinga, monga mafuta a chimanga, nthawi zambiri amakhala ndi mafuta ochepa. Mafutawa akamatenthedwa ndi kutentha kwambiri, mafuta ambiri amatha kupangidwa ().

Chakudya chokazinga chimatenga mafuta ambiri, ndipo kumwa pafupipafupi kumatha kubweretsa zovuta pakapita nthawi. Chifukwa chake, pewani kudya zakudya zokazinga kuti muchepetse thanzi lanu mukamatsata zakudya za ketogenic.

Chidule Mafuta ena amayenera kuchepetsedwa kapena kupewa zakudya zopatsa thanzi, chifukwa zimatha kusokoneza thanzi lanu. Izi zimaphatikizapo nyama zomwe zidakonzedwa, zakudya zokazinga, ndi chilichonse chomwe chili ndi mafuta opangira mafuta.

Mfundo yofunika

Zakudya za ketogenic zimayenderana ndi zakudya zamafuta ambiri, koma mafuta ena amakhala athanzi kuposa ena.

Nsomba zonenepa, mapeyala, kokonati, maolivi, mtedza, ndi mbewu ndi zitsanzo zochepa za mafuta opatsa thanzi.

Kuti muthandizire thanzi lanu pa zakudya za keto, sankhani mafuta kuchokera ku michere yambiri, zakudya zonse ndikupewa zomwe zimachokera ku mafuta osakanizidwa, nyama, ndi zakudya zokazinga.