Kodi Keto Chokoleti Yamdima Ndi Wabwino?

Zamkati

• Chokoleti chakuda ndi chiyani?
• Zakudya za carb chokoleti chakuda
• Kodi mungasangalale ndi chokoleti chakuda pa chakudya cha keto?
• Mfundo yofunika

Chokoleti chakuda ndichakudya chokoma komanso chokoma. Kuphatikiza apo, chokoleti chamtundu wapamwamba kwambiri ndi chopatsa thanzi.

Kutengera ndi cocoa, chokoleti chakuda chimatha kukhala ndi mchere wambiri komanso ma antioxidants ndipo chimakhala ndi fiber ().

Komabe, popeza ili ndi carbs, mwina mungadabwe ngati ingakwanirane ndi carb yotsika kwambiri, chakudya chamafuta ambiri cha ketogenic.

Nkhaniyi ikufufuza ngati chokoleti chakuda chingasangalatsidwe ngati gawo la zakudya zabwino za keto.

Chokoleti chakuda ndi chiyani?

Chokoleti chakuda chimapangidwa ndi kuphatikiza mafuta ndi shuga ndi koko.

Mosiyana ndi chokoleti cha mkaka, chokoleti chakuda chimapangidwa ndi zolimba pang'ono mkaka, ndipo mumakhala shuga wochepa komanso koko wambiri.

Komabe, shuga nthawi zambiri amawonjezeredwa ku chokoleti chamdima pamlingo wina kuti athetse mkwiyo wa koko.

Komabe, si chokoleti chonse chakuda chomwe chimapangidwa mofanana. Kuchuluka kwake kwa koko ndi shuga zimatha kusiyanasiyana kutengera mtundu.

Gawo la cocoa mumtundu womaliza limatsimikizira momwe chokoleti chake chimakhalira chamdima kapena chapamwamba ().

Monga lamulo la chala, chokoleti chakuda chapamwamba chimakhala ndi cocoa osachepera 70%, nthawi zambiri chimatulutsa chotulutsa shuga wochepa.

Chokoleti chakuda chamtundu wapamwamba kwambiri chimakhala ndi flavonoids, omwe ndi ma antioxidants amphamvu omwe amapezeka muzakudya za zomera ().

M'malo mwake, chokoleti chakuda chapamwamba kwambiri chimakhala ndi ma flavonoid ambiri kuposa zakudya zina zambiri zopatsa mphamvu monga tiyi wakuda, vinyo wofiira, ndi maapulo ().

Chifukwa cha kuchuluka kwa flavonoid, chokoleti chakuda chapamwamba kwambiri chalumikizidwa ndi maubwino osiyanasiyana, monga chiwopsezo chochepa cha matenda amtima komanso magwiridwe antchito aubongo (,,,).

Chokoleti chakuda ndi kuphatikiza mafuta, shuga, ndi koko. Chokoleti chodzaza ndi ma antioxidants, chokoleti chamdima chapamwamba kwambiri chimakhala ndi cocoa wambiri komanso shuga wochepa kuposa chokoleti cha mkaka.

Zakudya za carb chokoleti chakuda

Maswiti ambiri ndi maswiti ali ndi ma carbs ambiri ndipo amafunika kuchepetsedwa pakudya keto.

Komabe, poyerekeza ndi mitundu ina ya chokoleti ndi maswiti, chokoleti chakuda chapamwamba kwambiri ndichotsika kwambiri mu carbs.

Kutengera mtunduwo, 1 ounce (28 magalamu) a 70-85% chokoleti chakuda chili ndi magalamu 13 a carbs ndi 3 magalamu a fiber, zomwe zikutanthauza kuti ili ndi pafupifupi magalamu 10 a net carbs ().

Ma carbs a Net amawerengedwa pochotsa ma carbs osavomerezeka kuchokera pazonse za carb.

CHIKWANGWANI ndi mtundu wa zimam'patsa thupi zomwe thupi lanu siligaya mokwanira. Mwakutero, sichimangiriridwa mokwanira ndi m'matumbo anu ang'onoang'ono ngati mitundu ina ya ma carbs ().

Chifukwa chake, akatswiri ambiri a keto amalimbikitsa kugwiritsa ntchito ma carb net mukamawerengera gawo lanu la carb ().

Chogwiritsira chimodzi (28 magalamu) chokoleti chakuda chopangidwa ndi 70-85% koko chimakhala ndimagalamu 10 a net carbs.

Kodi mungasangalale ndi chokoleti chakuda pa chakudya cha keto?

Kutengera kuchuluka kwa carb yanu ya tsiku ndi tsiku, mutha kusangalala ndi chokoleti chakuda chapamwamba pang'ono.

Chakudya cha ketogenic chimaphatikizapo kuchepetsa kudya kwa carb ku 5% yokha ya kalori yanu ya tsiku ndi tsiku ().

Mwachitsanzo, pa zakudya zopatsa mphamvu 2,000-calories, mumatha kuchepetsa kudya kwa carb pafupifupi 25 magalamu a carbs patsiku.

Izi zikutanthauza kuti 1 ounce (28 magalamu) a chokoleti chamdima wapamwamba kwambiri amathandizira pafupifupi 40% ya gawo lanu lonse la carb ().

Kaya chokoleti chakuda chimakwanira zakudya za keto zimadalira kwambiri zomwe mumadya tsiku lonse.

Ngati mukufuna kusangalala ndi chokoleti chakuda pa keto zakudya, lingalirani zoletsa zakudya zina zama carb kuti muwonetsetse kuti simupitilira malire anu a tsiku ndi tsiku.

Komanso, ndikofunikira kusankha chokoleti chakuda chapamwamba kwambiri chomwe chimakhala ndi 70% zolimba za koko.

Chokoleti chakuda chomwe chili ndi cocoa yochepera 70% mwina chimakhala ndi mafuta ambiri ndipo zingakhale zovuta kuti mulowemo popanda kupitirira gawo lanu la carb.

Pomaliza, kuwongolera magawo ndikofunikira. Ngakhale magalamu 28 a chokoleti chamdima wapamwamba kwambiri amatha kulowa mu keto zakudya, kutumikiridwa kokulirapo kumatha kupitirira malire anu.

Chokoleti chamdima chimatha kulowa mu chakudya cha ketogenic. Komabe, ndikofunikira kuwunika magawo anu ndikusankha chokoleti chamdima chopangidwa ndi cocoa 70% kuti mupewe kupitirira malire anu a carb.

Mfundo yofunika

Ngakhale chokoleti chakuda ndichakudya chokoma, chimakhala chotsika kwambiri mu carbs, poyerekeza ndi mitundu ina ya chokoleti ndi maswiti.

Malingana ngati mukuyang'anira mosamala kukula kwa gawo lanu, mutha kuyika chokoleti chakuda mu zakudya za keto.

Komabe, onetsetsani kuti mwasankha chokoleti chakuda chapamwamba kwambiri chomwe chimakhala ndi cocoa 70% kuti musakhale mgulu lama carb tsiku lililonse.