Kodi Mungadye Popcorn pa Zakudya za Keto?

Zamkati

• Kodi mbuluuli ndi chiyani?
• Chakudya cha popcorn
• Chidule cha zakudya za Keto
• Kodi mungadye mbuluuli pachakudya cha keto?
• Mfundo yofunika

Popcorn ndi chotupitsa chopangidwa kuchokera ku maso a chimanga owuma omwe amatenthedwa kuti apange zotupa zodyedwa.

Ma popcorn owoneka bwino, atha kukhala chakudya chopatsa thanzi komanso gwero labwino la mavitamini, michere, carbs, ndi fiber.

Komabe, popeza ili ndi carbs, mwina mungadabwe ngati mbuluuli amatha kulowa mu carb yotsika kwambiri, yamafuta ambiri a ketogenic.

Nkhaniyi imapereka chithunzithunzi cha zakudya za popcorn, zakudya za ketogenic, komanso ngati awiriwo angakhale limodzi kapena ayi.

Kodi mbuluuli ndi chiyani?

Popcorn amatanthauza kudzitukumula komwe kumachitika pomwe maso a chimanga amatenthedwa, ndikupangitsa kuti madzi mkati mwake akule ndikutuluka.

Ndi chotupitsa chotchuka chomwe chakhala chikusangalatsidwa kwa zaka masauzande ambiri ndipo chimaganiziridwa kuti chidachokera ku America.

M'malo mwake, kafukufuku wina akuwonetsa kuti anthu aku Peru adadya mbuluuli zaka 6,000 zapitazo ().

Masiku ano, anthu padziko lonse lapansi amadya mbuluuli. Zitha kupangidwa pachitofu, popopa mpweya, kapena mayikirowevu anu. Ikugulitsidwanso kale.

Popcorn nthawi zambiri amatumikiridwa ndi batala wosungunuka ndi mchere koma amatha kusangalatsa ndi zitsamba, zonunkhira, tchizi, chokoleti, kapena zokometsera zina, nawonso.

Popcorn ndi chotupitsa chomwe mumakonda kwambiri chopangidwa ndi maso a chimanga owuma omwe atenthedwa. Ikhoza kudyedwa mopanda kanthu, yokhala ndi batala wosungunuka, kapena kuponyedwa mu zokometsera.

Chakudya cha popcorn

Ngakhale ambiri amaganiza kuti chimanga ndi ndiwo zamasamba, ma popcorn amawerengedwa kuti ndi chimanga chonse.

Maso a popcorn amakololedwa pomwe chimanga chimakhwima ndipo magawo onse a njere amakhala osasunthika.

Kudya mbewu zonse kumalumikizidwa ndi chiopsezo chochepa cha matenda amtima, khansa, kuthamanga kwa magazi, mtundu wa 2 shuga, komanso kufa kwathunthu (,,).

Izi ndichifukwa choti mbewu zonse zimakhala ndi michere yambiri, mavitamini, michere, ndi mankhwala omwe amapereka zabwino zambiri (, 6).

Monga mbewu zina zonse, mbuluuli ndiwopatsa thanzi kwambiri - makapu 3 (24 magalamu) a mbuluuli zotumphukira zili ndi ():

• Ma calories: 90
• Mafuta: 1 galamu
• Mapuloteni: 3 magalamu
• Ma carbs: 18 magalamu
• CHIKWANGWANI: 4 magalamu
• Mankhwala enaake a: 9% ya Reference Daily Intake (RDI)
• Phosphorus: 9% ya RDI
• Manganese: 12% ya RDI
• Nthaka: 6% ya RDI

Popeza imakhala ndi ulusi wambiri, ma popcorn amadzaza kwambiri popanda kukhala ndi ma calorie ambiri. Mulinso mchere wambiri, kuphatikiza magnesium, phosphorous, zinc, ndi manganese ().

Kuphatikiza apo, popcorn amapereka ma antioxidants monga ma polyphenols omwe amathandiza kupewa kuwonongeka kwa ma cell chifukwa cha mamolekyulu otchedwa ma radicals aulere. Makamaka, ma polyphenols amatha kupereka zoteteza ku khansa ndi matenda ena osachiritsika (,,).

Popcorn ndi tirigu wathunthu wathanzi wokhala ndi micronutrients komanso antioxidants. Makapu atatu (24-gramu) otumizira ma popcorn mapaketi 4 magalamu a fiber osachepera 20 magalamu a carbs ndi ma calories 90 okha.

Chidule cha zakudya za Keto

Zakudya za ketogenic zimalimbikitsa kuti muchepetse kudya kwama carb ndikusintha mafuta.

Izi zimabweretsa chikhalidwe chamagetsi chotchedwa ketosis, pomwe thupi lanu limagwiritsa ntchito zopangidwa ndi kuwonongeka kwa mafuta - otchedwa ketoni - kuti apange mphamvu pakalibe ma carbs (,).

Zakudya za ketogenic zimagwiritsidwa ntchito kuthandiza ana omwe ali ndi khunyu kuthana ndi khunyu.

Amagwirizananso ndi maubwino azaumoyo monga kuchepa thupi, komanso kupatsa chidwi kwa insulin, kuchuluka kwama cholesterol, komanso kuwongolera shuga m'magazi mwa anthu omwe ali ndi matenda a shuga amtundu wa 2 (,,,).

Kuti mukwaniritse ketosis, mumayenera kudya zosakwana 50 magalamu a carbs patsiku - ngakhale anthu ena amafunika kuchepetsa ma carbs kwambiri ().

Zotsatira zake, zakudya zotsika kwambiri ngati mazira, nyama, nsomba zamafuta, ma avocado, maolivi, mtedza, ndi mbewu, komanso masamba osakanikirana monga kolifulawa, broccoli, ndi tsabola wa belu, amapanga maziko a keto zakudya.

Malinga ndi akatswiri ambiri a keto, malire a carb amatanthauza ma carb net, omwe amawerengedwa pochotsa magalamu a fiber kuchokera ku magalamu onse a carbs potumizira chakudya ().

Kutengera lingaliro ili, mbewu zonse ndi ma carbs enanso okhala ndi fiber amakhala ndi ma carbs ochepa kuposa zakudya zopanda fiber, monga mbewu zoyengedwa.

Zakudya za ketogenic zimaphatikizapo kuchepetsa kudya kwa carb ndikuwonjezera mafuta kuti thupi lanu liwotche mafuta kuti akhale ndi mphamvu. Zakhala zikugwirizana ndi kuchepa thupi, kuchepetsa shuga, komanso kuchepa kwa khunyu.

Kodi mungadye mbuluuli pachakudya cha keto?

Kutengera kuchuluka kwa carb yanu ya tsiku ndi tsiku, ma popcorn amatha kulowa muzakudya za keto.

Ma popcorn omwe amatulutsa mpweya ndi makapu 3 (24 magalamu) ndipo mumakhala magalamu anayi a fiber ndi 18 magalamu a carbs - kapena magalamu 14 a net carbs ().

Popcorn imatha kulowa mu chakudya cha keto chokhala ndi malire okwana magalamu 50 a ma carb net ndipo imatha kuphatikizidwanso m'mitundu yoletsa ya keto.

Osanenapo, ngati mukutsatira zakudya za keto kuti muchepetse kunenepa, ma popcorn amangokhala ndi ma calorie 90 potumikira.

Komabe, kapu ya 3-gramu (24-gramu) yotenga imatenga gawo lalikulu la gawo lanu la carb tsiku lililonse.

Ngati mukufuna kusangalala ndi ma popcorn pachakudya cha keto, lingalirani kuchepetsa zakudya zina zamafuta ambiri, kuti musapitirire malire anu a carb.

Mkate, tchipisi, maswiti, ndi mbewu zina zoyengedwa zili ndi ma carbs ambiri ndipo mumakhala zopanda fiber. Kumbali inayi, mbuluuli ndi mbewu zina zonse zimakhala ndi michere yambiri komanso ma carb ochepa ().

Chifukwa chake, kudya ma popcorn m'malo mwa ma carb apamwamba, zakudya zopanda mafuta pang'ono pa keto kungathandize kukhutiritsa chikhumbo cha carbs osadutsa.

Komabe, ndikofunikira kudziwa magawo ena mukamadya ma popcorn pachakudya cha keto chifukwa zimakhala zosavuta kuzidya.

Pofuna kuchepetsa kukula kwa gawo ndikumverera kukhala wokhutira, mutha kuwonjezera mafuta ochokera kokonati mafuta, batala, kapena maolivi ku popcorn. Kupanga ma popcorn kunyumba m'malo mogula mitundu yomwe idatulutsidwa kungathandizenso kuti muchepetse kuchuluka kwa zomwe mumadya komanso zomwe mumawonjezera.

Kuti mupange ma popcorn kunyumba, supuni 1 ya mafuta a kokonati kapena batala mumphika waukulu pamsana-kutentha kwambiri ndipo onjezerani supuni 2 za maso a mbuluuli.

Phimbani mphikawo ndi chivindikiro pamene maso akuphulika. Mukangoyima, chotsani kutentha ndi nyengo ndi mafuta kapena batala ndi mchere.

Kutengera ndi zakudya zina zamtundu wa carb zomwe mumadya, mbuluuli amatha kulowa mu keto. Chepetsani zakudya zamafuta ambiri omwe alibe michere yambiri ndipo onjezerani mafuta athanzi popcorn kuti mupewe kudya mopitirira muyeso.

Mfundo yofunika

Popcorn ndichakudya chopatsa thanzi chodzaza ndi fiber.

Imadzaza koma ma calories ochepa ndipo imakhala ndi michere yambiri komanso ma carbs ochepera kuposa zokhwasula-khwasula zina zotchuka monga tchipisi ndi tchipisi. Ponseponse, popcorn imatha kukhala yowonjezera kuwonjezera pa zakudya za keto - makamaka mukamachepetsa zakudya zina zamafuta ambiri.