Masamba a Keto Owonjezera Pazakudya Zanu Mukadwala Mpunga wa Kolifulawa

Zamkati

• Masamba a Zakudya Zakudya
• Onaninso za

Chimodzi mwazinthu zoyipa kwambiri pazakudya za keto ndi malire ake zipatso ndi ndiwo zamasamba. Nthawi iliyonse yomwe mungaletse zokolola, muli ndi mwayi kuti musaphonye micronutrients pochita izi. Chifukwa chinanso chodziwiradi masamba anu a keto ndi zipatso za keto ngati mukufuna kutsatira zakudya. (Zokhudzana: Maswiti a Keto Awa Amatsimikizira Kuti Mungakhale Ndi Maswiti Mukakhala Ndi Moyo Wochepa Wa Carb)

Pano, tiyeni tiwone zamasamba. Masamba ali ndi shuga, fiber, ndi wowuma mosiyanasiyana — mitundu itatu ya ma carbs. Kudya masamba okhala ndi ulusi wambiri kumatha kukuthandizani, komabe. Zosankha izi zimakhala zotsika mu net carbs, zomwe zimawerengedwa potengera kuchuluka kwa ma carbohydrate omwe amapezeka mwachilengedwe kuchotsera kuchuluka kwa fiber. Zomwe zimapangitsa kuti azitha kugwiritsa ntchito ma carb net osati ma carbs onse ndikuti ma carb ochokera ku fiber sangadyeke, chifukwa chake samakhumudwitsa kuchuluka kwa shuga wamagazi amayambitsa kutulutsa mwadzidzidzi kwa insulin komwe kumatha kuwononga mwayi wanu ku ketosis.

Kumbali inayi, ndiwo zamasamba zomwe zili zazikulu mumitundu iwiri ya carbs komanso zotsika kwambiri ndizoletsa. Zomera zamasamba monga beets, kaloti, parsnips, rutabagas, ndi zilazi zili ndi wowuma kwambiri. Nyemba zam'mimba (osati zamasamba kwenikweni, koma nthawi zina zimalumikizidwa pamodzi) monga nandolo ndi mphodza sizimangopita. Ngakhale squash siopatulika – pomwe ambiri amakhala otsika mokwanira mu ma carbs, butternut squash siyabwino chifukwa cha shuga.

Ngakhale masamba a carb otsika amayenera kudyedwa pang'ono. Ndi ma carbs angati omwe mumadzilola tsiku lililonse amatengera cholinga chanu cha macronutrient, koma ma keto dieters ambiri amakhala ndi gawo la 15-40-gramu. (Nazi zina zowunikira momwe mungatanthauzire zolinga zanu zazikulu monga woyamba.)

Ngati zonsezi zikuwoneka ngati zopanda pake, koma onetsetsani kuti masamba obiriwira si masamba okhawo a keto. Kudzizolowera ndi zomwe mungasankhe kungapangitse kuti moyo wanu wa keto ukhale wosavuta. Tikuyambitsani.

Nayi ndiwo zamasamba zabwino kwambiri zomwe mungadye pa keto zakudya pamodzi ndi magalamu a net carbs pa chikho chilichonse, chosaphika. (Zogwirizana: Maphikidwe a Vegan Omwe Amatsimikizira Kuti Pali Zakudya Zambiri za Keto Kuposa Bacon)

Masamba a Zakudya Zakudya

• Katsitsumzukwa (2.4 g)
• Bok choy (0.8 g)
• Broccoli (3.6 g)
• Kabichi (2.9 g)
• Kolifulawa (3 g)
• Selari (1.6 g)
• Maluwa a Collard (2 g)
• Nkhaka (1.9 g)
• Biringanya (2.4 g)
• Letesi (1 g)
• Tsabola wa Jalapeño (3.7 g)
• Nkhumba (0.1 g)
• Kohlrabi (3.5 g)
• Bowa (1.6 g)
• Radishi (2 g)
• Letesi wa Romaine (0.2 g)
• Sipinachi (0.36 g)
• Sikwashi yachilimwe (2.5 g)
• Swiss chard (0.8 g)
• Zukini (2.4 g)

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