Kodi Mbatata Yabwino Ndi Yotani?

Zamkati

• Kusamalira ketosis
• Mbatata zokoma ndizokwera kwambiri mu carbs
• Kukonzekera kwina kumatha kukhala kosavuta kuposa ena
• Mfundo yofunika

Ketogenic, kapena keto, zakudya ndi mafuta ambiri, mapuloteni ochepa, komanso chakudya chotsika kwambiri cha carb chomwe chimagwiritsidwa ntchito kuthana ndi zovuta zamankhwala, kuphatikizapo khunyu, kunenepa kwambiri, ndi matenda ashuga ().

Popeza ndi yoletsa kwambiri carb, anthu ambiri amadzifunsa ngati zakudya zamtundu wa carb ngati mbatata zitha kuphatikizidwa mgawo la zakudya za ketogenic.

Nkhaniyi ikufufuza ngati mungasangalalebe ndi mbatata pomwe mukudya keto.

Kusamalira ketosis

Chimodzi mwa zolinga zoyambirira za zakudya za ketogenic ndikuthandizira kusintha kwa thupi lanu kukhala ketosis.

Ketosis ndi chikhalidwe chamagetsi momwe thupi lanu limadalira mphamvu zopangidwa ndi mafuta - m'malo mwa carbs - kuti muchite ntchito zake zonse zofunika.

Mukamadya zakudya zosiyanasiyana, thupi lanu limagwiritsa ntchito shuga - mtundu wa carb - monga mafuta. Koma pamene ma carbs sapezeka, thupi lanu limapanga mphamvu kuchokera kuzinthu zopangidwa ndi mafuta zotchedwa ketones ().

Kukhoza kwa thupi lanu kusunga ketosis kumadalira kusowa kwa zakudya zamagulu. Ngati mumadya ma carbs ochulukirapo, thupi lanu limagwiritsanso ntchito glucose yamphamvu, potero limakuponyani mu ketosis.

Ichi ndichifukwa chake mitundu yambiri yazakudya zama carb, kuphatikiza ndiwo zamasamba zokhala ngati mbatata, nthawi zambiri zimawonedwa ngati zoperewera pazakudya za ketogenic.

Komabe, momwe munthu amafunikira kuchepetsa kuchuluka kwa chakudya cha carb kuti asunge ketosis kumatha kusiyanasiyana.

Anthu ambiri kutsatira chakudya cha ketogenic amachepetsa kudya kwa carb osapitirira 5-10% ya zosowa zawo za tsiku ndi tsiku, kapena magalamu 50 a carbs patsiku ().

Momwe mungagwere pazinthuzi zimadalira momwe thupi lanu limalowera ndi kutuluka mu ketosis.

Kusunga chakudya cha carb chochepa kwambiri ndikofunikira pakusungitsa ketosis mukamatsata keto. Ichi ndichifukwa chake anthu ambiri amasankha kupatula mbatata pazakudya za keto.

Mbatata zokoma ndizokwera kwambiri mu carbs

Mbatata ndi mtundu wa masamba owuma omwe nthawi zambiri samachotsedwa ku zakudya za ketogenic chifukwa chokhala ndi mafuta ambiri mwachilengedwe.

Komabe, pokonzekera bwino, anthu ena atha kuphatikizanso magawo ang'onoang'ono a mbatata mu keto zakudya.

Mbatata ya sing'anga (150 magalamu) imakhala ndi magalamu 26 a carbs. Pambuyo pochotsa magalamu 4 omwe amachokera ku fiber, mumasiyidwa ndi mtengo wokwanira pafupifupi 21 magalamu a carbs pa mbatata ().

Ngati mumadya keto komwe kumachepetsa magalamu 50 a carbs patsiku, mutha kusankha kugwiritsa ntchito pafupifupi 42% ya ma carbs anu mu mbatata yonse ngati mukufuna.

Muthanso kuganizira kugawa mbatata m'magawo ang'onoang'ono kuti muchepetse kudya kwa carb popanda kuzichotsa pazakudya zanu zonse.

Izi zati, ngati muli pachakudya chomwe chimafuna kuti muzitsatira malire ochepa kwambiri a carb, ngakhale gawo lochepa kwambiri la mbatata zitha kupangitsa kuti zikhale zovuta kwambiri kukhala mgawo lomwe mwapatsidwa patsikulo.

Pamapeto pake, ngati mungaphatikizepo mbatata muzakudya zanu zimadalira zolinga zanu za carb komanso kuthekera kokutsatira zomwe zikufunika kuti musunge ketosis.

Mbatata ya mbatata imakhala ndi ma carbs ambiri, koma anthu ena amatha kuphatikiza tizigawo ting'onoting'ono pomwe amakhala pamiyeso yawo ya keto carb.

Kukonzekera kwina kumatha kukhala kosavuta kuposa ena

Ngati mwasankha kuphatikiza mbatata ngati gawo la dongosolo lanu la keto, ndikofunikira kuti mulingalire momwe njira zingapo zakukonzekera zingakhudzire kuchuluka kwama carb mu mbale yomaliza.

Mwachitsanzo, mbatata zopangidwa ndi mafuta okwera kwambiri, monga shuga wofiirira, madzi a mapulo, kapena timadziti ta zipatso sizingakhale zoyenera kudya ketogenic.

Njira zokonzekera zomwe zimakonda keto zimatha kuphatikizira pang'ono ndikuwazinga kuti apange batala la mbatata, kapena kuwotcha kwathunthu ndikuwatumikira ndi batala, mafuta a coconut, kapena tchizi wosungunuka.

Njira zina zokonzekera mbatata sizowonjezera keto, makamaka zomwe zimagwiritsa ntchito zosakaniza kwambiri monga shuga wofiirira kapena madzi a mapulo.

Mfundo yofunika

Zakudya za Ketogenic zimadziwika ndi mafuta awo komanso mafuta ochepa kwambiri.

Mbatata ya mbatata imakonda kukhala yodzaza ndi ma carb ndipo nthawi zambiri imachotsedwa pamadongosolo azakudya za keto chifukwa zimatha kupangitsa kuti anthu ambiri asakhale ndi ketosis.

Izi zati, simuyenera kuchotsa mbatata pazakudya zanu, bola mukamayesetsa kuti muzidya bwino ndikukonzekereratu kuti zisakupangitseni kuwononga ma carbs tsikulo.

Mukamapanga dongosolo lazakudya zanu, pewani kukonzekera mbatata zomwe zimaphatikizira zowonjezera za carb monga shuga wofiirira kapena madzi a mapulo.

M'malo mwake, sankhani mafuta ochulukirapo, monga batala la mbatata kapena mbatata yokazinga yomwe imapakidwa mafuta kapena mafuta a coconut.