Zakudya za 16 Zomwe Mungadye pa Zakudya za Ketogenic

Zamkati

• 1. Zakudya Zam'madzi
• 2. Masamba otsika kwambiri
• Mndandanda wa masamba a Keto:
• 3. Tchizi
• Mndandanda wa tchizi cha Keto:
• 4. Zolemba
• 5. Nyama ndi nkhuku
• 6. Mazira
• 7. Mafuta a kokonati
• 8. Yogurt ya Chi Greek ndi kanyumba tchizi
• 9. Mafuta a azitona
• 10. Mtedza ndi mbewu
• 11. Zipatso
• 12. Batala ndi kirimu
• 13. Zakudyazi za Shirataki
• 14. Azitona
• 15. Khofi ndi tiyi wopanda shuga
• 16. Chokoleti chakuda ndi ufa wa koko
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zakudya za ketogenic zakhala zotchuka.

Kafukufuku apeza kuti carb yotsika kwambiri, zakudya zamafuta ambiri ndizothandiza kuti muchepetse thupi, matenda ashuga, ndi khunyu (,,).

Palinso umboni woyambirira wosonyeza kuti zingakhale zothandiza kwa khansa zina, matenda a Alzheimer's, ndi matenda ena, nawonso.

Komabe, kafukufuku wapamwamba kwambiri pazakudya amafunikirabe kuti adziwe chitetezo chake chachitetezo chanthawi yayitali (,,).

Zakudya za ketogenic zimachepetsa ma carbs mpaka magalamu 20 mpaka 50 patsiku. Ngakhale izi zingawoneke ngati zovuta, zakudya zambiri zopatsa thanzi zimatha kulowa munjirayi.

Nazi zakudya zathanzi zomwe mungadye pa ketogenic.

1. Zakudya Zam'madzi

Nsomba ndi nkhono ndizakudya zokoma kwambiri. Salimoni ndi nsomba zina zimakhala ndi mavitamini B ambiri, potaziyamu, ndi selenium, komabe zimakhala zopanda mafuta ().

Komabe, ma carbs amtundu wa nkhono zam'madzi amasiyana. Mwachitsanzo, ngakhale nkhanu ndi nkhanu zambiri zilibe ma carbs, mitundu ina ya nkhono (()).

Ngakhale nkhonozi zimatha kuphatikizidwanso pa zakudya za ketogenic, ndikofunikira kuwerengera ma carbs awa mukamayesera kukhala munthawi yopapatiza.

Nayi kuwerengera kwa carb kwa 3.5-ounce (100-gramu) ya mitundu ina yotchuka ya nkhono (,,,,,):

• ngale: 4 magalamu
• mamazelo: 4 magalamu
• okutapasi: 4 magalamu
• nkhono 3 magalamu
• sikwidi: 3 magalamu

Salmon, sardines, mackerel, ndi nsomba zina zamafuta ndizambiri m'mafuta a omega-3, omwe amapezeka kuti amachepetsa kuchuluka kwa insulin ndikuwonjezera mphamvu ya insulin kwa anthu omwe ali onenepa kwambiri komanso onenepa kwambiri ().

Kuphatikiza apo, kudya nsomba pafupipafupi kumalumikizidwa ndi kuchepa kwa matenda komanso thanzi labwino (,).

American Heart Association ikulimbikitsa kudya chakudya cham'nyanja 1 mpaka 2 sabata iliyonse ().

Mitundu yambiri ya nsomba ndi yopanda carb kapena yotsika kwambiri mu carbs. Nsomba ndi nkhono zam'madzi ndizopezanso mavitamini, michere, ndi omega-3s.

2. Masamba otsika kwambiri

Zomera zopanda kukhuthala ndizochepa ma kalori ndi ma carbs, koma zimakhala ndi michere yambiri, kuphatikiza vitamini C ndi michere yambiri.

Zamasamba ndi zomera zina zimakhala ndi ulusi, womwe thupi lanu silimagaya ndi kuyamwa monga ma carbs ena.

Chifukwa chake, yang'anani kuwerengera kwawo (kapena ukonde) wama carb, omwe ndi carbs yonse yopanda fiber. Mawu oti "net carbs" amangotanthauza ma carbs omwe amalowetsedwa ndi thupi.

Dziwani kuti ma carb net ndi zomwe zimabweretsa mthupi ndizovuta, ndipo kafukufuku wina amafunika.

Masamba ambiri amakhala ndi ma carbs ochepa kwambiri. Komabe, kudya chimodzi chokha cha masamba "owuma" monga mbatata, zilazi, kapena beets zitha kukupangitsani kuchuluka kwa carb patsikulo.

Kuwerengera kwa carb kwa masamba osakhuthala kumayambira ochepera 1 gramu pa 1 chikho chimodzi cha sipinachi yaiwisi mpaka magalamu 7 pa 1 chikho chimodzi cha mphukira zophikidwa ku Brussels (,).

Masamba amakhalanso ndi ma antioxidants omwe amateteza ku ma radicals aulere, omwe ndi mamolekyulu osakhazikika omwe amatha kuwononga maselo (, 20).

Kuphatikiza apo, masamba obiriwira monga kale, broccoli, ndi kolifulawa adalumikizidwa ndi kuchepa kwa khansa komanso matenda amtima (,).

Zakudya zazing'ono zama carb zimalowetsa m'malo mwa zakudya zapamwamba kwambiri.

Mwachitsanzo:

• kolifulawa atha kugwiritsidwa ntchito kutsanzira mpunga kapena mbatata yosenda
• "Zoodles" zitha kupangidwa kuchokera ku zukini
• spaghetti sikwashi ndimalo achilengedwe m'malo mwa spaghetti

Nazi zitsanzo za masamba okoma keto oti muphatikize pakudya kwanu.

Mndandanda wa masamba a Keto:

• katsitsumzukwa
• peyala
• burokoli
• kabichi
• kolifulawa
• mkhaka
• zitheba
• biringanya
• kale
• letisi
• azitona
• tsabola (makamaka wobiriwira)
• sipinachi
• tomato
• zukini

Ma carb net m'masamba osakhala wowuma amachokera 1 mpaka 8 magalamu pa chikho. Zamasamba ndizopatsa thanzi, zimasinthasintha, ndipo zitha kuthandiza kuchepetsa matenda.

3. Tchizi

Pali mitundu mazana ambiri ya tchizi. Mwamwayi, ambiri amakhala ndi mafuta ochepa kwambiri, omwe amawapangitsa kukhala oyenera kudya ketogenic.

Gulu limodzi (28 magalamu) la tchizi la cheddar limapereka gramu imodzi ya carbs, 6.5 magalamu a protein, ndi calcium yokwanira ().

Tchizi ndi mafuta ochuluka zedi, koma sizinawonetsedwe kuti zimawonjezera matenda a mtima. M'malo mwake, kafukufuku wina akuwonetsa kuti tchizi zitha kuteteza ku matenda amtima (,).

Tchizi mulinso conjugated linoleic acid, omwe ndi mafuta omwe amalumikizidwa ndi kutayika kwamafuta ndikusintha kwakapangidwe kathupi (26).

Kuphatikiza apo, kudya tchizi pafupipafupi kungathandize kuchepetsa kuchepa kwa minofu ndi nyonga zomwe zimachitika chifukwa cha ukalamba.

Kafukufuku wamasabata 12 okalamba adapeza kuti omwe amadya ma ola 7 (210 magalamu) a tchizi ta ricotta patsiku amakhala ndi kuchepa kwa minofu ndikuchepetsa mphamvu pamaphunziro kuposa ena ().

Nawa tchizi omwe ali ochepa mu carbs pa keto zakudya.

Mndandanda wa tchizi cha Keto:

• tchizi wabuluu
• brie
• chikumbutso
• cheddar
• chevre
• wolandila jack
• tchizi cha koteji
• kirimu kirimu
• feta
• tchizi mbuzi
• alireza
• Havarti
• Limburger
• manchego
• mascarpone
• mozzarella
• muenster
• alireza
• tsabola jack
• woyang'anira
• @alirezatalischioriginal
• chingwe tchizi
• Swiss

Tchizi ndi mapuloteni, calcium, ndi mafuta opindulitsa, komabe mumakhala ma carbs ochepa.

4. Zolemba

Mapuloteni ndi athanzi modabwitsa; 3.5 ounces (100 magalamu), kapena pafupifupi theka la avocado wamba, ali ndi magalamu 9 a carbs.

Komabe, 7 iyi ndi fiber, chifukwa chake ma carb net ake ndi magalamu awiri okha ().

Avocados ali ndi mavitamini ndi michere yambiri, kuphatikiza potaziyamu, mchere wofunikira womwe anthu ambiri sangapeze okwanira. Kuphatikiza apo, kudya potaziyamu wambiri kumathandizira kuti kusintha kwa zakudya za ketogenic kukhale kosavuta ().

Kuphatikiza apo, ma avocado amatha kuthandizira kukulitsa cholesterol ndi triglyceride.

Kafukufuku wina adawonetsa kuti ophunzira omwe amadya avocado imodzi patsiku amakhala ndi zotsatira zabwino pamatenda awo amthupi kuphatikiza ziwopsezo za cholesterol ya LDL (yoyipa). ().

Zowotcha zimakhala ndi magalamu awiri a net carbs pa nthawi iliyonse ndipo zimakhala ndi fiber komanso michere yambiri, kuphatikiza potaziyamu. Kuphatikiza apo, atha kuthandiza kukonza zikwangwani zathanzi la mtima.

5. Nyama ndi nkhuku

Nyama ndi nkhuku zimawerengedwa kuti ndizakudya zodalirika pa ketogenic.

Nyama ndi nkhuku zatsopano sizikhala ndi ma carbs ndipo zili ndi mavitamini B ambiri ndi mchere wofunikira (,).

Amakhalanso gwero lalikulu la mapuloteni apamwamba, omwe awonetsedwa kuti amathandizira kusunga minofu pakudya kotsika kwambiri kwa carb (,).

Kafukufuku wina wazimayi okalamba adapeza kuti kudya zakudya zamafuta ambiri kunapangitsa kuti HDL (yabwino) cholesterol yomwe inali 5% kuposa mafuta ochepa, zakudya zamafuta ambiri ().

Ndi bwino kusankha nyama yodyetsedwa ndi udzu, ngati zingatheke. Izi ndichifukwa choti nyama zomwe zimadya udzu zimatulutsa nyama yokhala ndi mafuta ochulukirapo a omega-3, conjugated linoleic acid, ndi ma antioxidants kuposa nyama yochokera ku nyama zodyetsedwa ndi tirigu ().

Nyama ndi nkhuku mulibe ma carbs ndipo ali ndi mapuloteni apamwamba kwambiri komanso michere yambiri. Nyama yodyetsedwa ndi msipu ndiye chisankho chabwino kwambiri.

6. Mazira

Mazira ndi amodzi mwa zakudya zabwino kwambiri komanso zosunthika kwambiri padziko lapansi.

Dzira limodzi lalikulu limakhala ndi gramu yochepera 1 gramu ya carbs ndi pafupifupi 6 magalamu a mapuloteni, ndikupangitsa mazira kukhala chakudya choyenera cha ketogenic ().

Kuphatikiza apo, mazira awonetsedwa kuti amayambitsa mahomoni omwe amawonjezera kukhuta komanso kukhuta (,).

Ndikofunika kudya dzira lonse, chifukwa zakudya zambiri za dzira zimapezeka mu yolk. Izi zimaphatikizapo ma antioxidants lutein ndi zeaxanthin, omwe amathandiza kuteteza thanzi la diso ().

Ngakhale kuti mazira a dzira amakhala ndi cholesterol yambiri, kuidya sikumakulitsa mafuta m'magazi ambiri mwa anthu ambiri. M'malo mwake, mazira amawoneka kuti amasintha kukula kwa tinthu tating'onoting'ono ta LDL m'njira yochepetsera chiwopsezo cha matenda amtima ().

Mazira amakhala ndi gramu yochepera 1 ya ma carbs ndipo amatha kukuthandizani kukhala okwanira kwa maola ambiri. Amakhalanso ndi michere yambiri ndipo amathandizira kuteteza thanzi la maso ndi mtima.

7. Mafuta a kokonati

Mafuta a kokonati ali ndi zinthu zapadera zomwe zimapangitsa kuti zikhale zoyenera kudya ketogenic.

Poyamba, ili ndi ma triglycerides (MCTs) apakatikati. Mosiyana ndi mafuta amtambo wautali, ma MCT amatengedwa mwachindunji ndi chiwindi ndikusandulika ketoni kapena amagwiritsidwa ntchito ngati mphamvu yofulumira.

M'malo mwake, mafuta a kokonati akhala akugwiritsidwa ntchito kuwonjezera kuchuluka kwa ketone mwa anthu omwe ali ndi matenda a Alzheimer's ndi zovuta zina zamaubongo ndi zamanjenje ().

Mafuta akulu mu mafuta a coconut ndi lauric acid, mafuta ataliatali pang'ono. Zanenedwa kuti kusakaniza mafuta a kokonati kwa MCTs ndi lauric acid kungalimbikitse kuchuluka kwa ketosis (,).

Kuphatikiza apo, mafuta a coconut amatha kuthandiza achikulire omwe akunenepa kwambiri kuti achepetse thupi komanso mafuta am'mimba.

Pakafukufuku wina, amuna omwe amadya supuni 2 (30 mL) zamafuta a kokonati patsiku amataya mainchesi 1, 2.5 cm, pafupifupi, kuchokera m'chiuno mwawo osasintha zina ndi zina (,).

Kuti mumve zambiri za momwe mungawonjezere mafuta a kokonati pazakudya zanu, werengani nkhaniyi.

Mafuta a kokonati ali ndi ma MCT ambiri, omwe amatha kuwonjezera kupanga kwa ketone. Kuphatikiza apo, zitha kukulitsa kuchuluka kwa kagayidwe kake ndikulimbikitsa kuchepa kwa thupi ndi mafuta am'mimba.

8. Yogurt ya Chi Greek ndi kanyumba tchizi

Yogurt yamtundu wachi Greek ndi kanyumba tchizi ndizabwino, zakudya zomanga thupi kwambiri.

Ngakhale ali ndi ma carbu, amathanso kuphatikizidwa ndi ketogenic pang'ono.

Kapu theka (105 magalamu) ya yogurt yosavuta yachi Greek imapereka magalamu anayi a carbs ndi 9 magalamu a mapuloteni. Kuchuluka kwa tchizi kanyumba kumapereka magalamu 5 a carbs ndi 11 magalamu a protein (,).

Yoghurt ndi tchizi tchizi awonetsedwa kuti amathandizira kuchepetsa chilakolako ndikulimbikitsa kukhutira (,).

Aliyense amapanga chakudya chokoma chokha. Komabe, zonsezi zitha kuphatikizidwanso ndi mtedza wodula, sinamoni, kapena zonunkhira zina kuti zitheke mwachangu komanso zosavuta.

Yogurt yachi Greek komanso kanyumba kanyumba kali ndi magalamu asanu a carbs pakatumikira. Kafukufuku wasonyeza kuti amathandiza kuchepetsa chilakolako ndikulimbikitsa chidzalo.

9. Mafuta a azitona

Mafuta a azitona amapereka zabwino pamtima wanu.

Zili ndi asidi oleic, mafuta omwe amapezeka kuti amachepetsa matenda a mtima m'maphunziro ambiri (,).

Kuphatikiza apo, mafuta a azitona osakwatiwa amakhala ndi ma antioxidants ambiri omwe amadziwika kuti phenols. Izi zimathandizanso kuteteza thanzi la mtima pochepetsa kutupa komanso kukonza magwiridwe antchito a mitsempha (,).

Monga mafuta oyera, mafuta a maolivi alibe ma carbs. Ndi maziko oyenerera mavalidwe a saladi ndi mayonesi athanzi.

Chifukwa sichikhala chokhazikika ngati mafuta okhutira kutentha kwambiri, ndibwino kugwiritsa ntchito mafuta a maolivi kuphika kotsika kapena kuwonjezera pazakudya ataphika.

Mafuta a azitona omwe ali namwali ali ndi mafuta ambiri opatsa thanzi komanso ma antioxidants. Ndizofunikira pazovala za saladi, mayonesi, ndikuwonjezera pazakudya zophika.

10. Mtedza ndi mbewu

Mtedza ndi mbewu zimakhala zathanzi, zonenepa kwambiri, komanso zakudya zamafuta ochepa.

Kugwiritsa ntchito mtedza pafupipafupi kumalumikizidwa ndi kuchepa kwa matenda amtima, khansa zina, kukhumudwa, ndi matenda ena ambiri (, 55).

Kuphatikiza apo, mtedza ndi mbewu zimakhala ndi ulusi wambiri, zomwe zingakuthandizeni kuti mukhale okhutira komanso kuti muchepetse ma calories ochepa ().

Ngakhale mtedza ndi mbewu zonse zili ndi ma carbs ochepa, kuchuluka kwake kumasiyanasiyana pang'ono pakati pamitundu yosiyanasiyana.

Nayi ma carb owerengera 1 ounce (28 magalamu) a mtedza ndi mbewu zina zotchuka (,,,,,,,,,,,,),:

• amondi: 2 magalamu ma carbs (6 magalamu ma carbs onse)
• Mtedza wa Brazil: 1 gramu net carbs (3 magalamu ma carbs onse)
• ziphuphu: 8 magalamu ukonde carbs (9 magalamu onse carbs)
• mtedza wa macadamia: 2 magalamu ukonde carbs (4 magalamu onse carbs)
• pecans: 2 magalamu ukonde carbs (4 magalamu onse carbs)
• mfuti: 5 magalamu ma carbs (ma gramu 8 ma carbs onse)
• mtedza 2 magalamu ukonde carbs (4 magalamu onse carbs)
• mbewu za chia: 1 gramu net carbs (12 magalamu ma carbs onse)
• nthanga: 0 magalamu ma carbs (ma gramu 8 ma carbs onse)
• mbewu dzungu: 3 magalamu ukonde carbs (5 magalamu onse carbs)
• nthangala za zitsamba: 3 magalamu ukonde carbs (7 magalamu onse carbs)

Mtedza ndi mbewu zimakhala zathanzi pamtima, zili ndi michere yambiri, ndipo zitha kubweretsa ukalamba wathanzi. Amapereka 0 mpaka 8 magalamu a ma carbs net pa ounce.

11. Zipatso

Zipatso zambiri ndizokwera kwambiri mu carbs kuti zisaphatikizepo zakudya za ketogenic, koma zipatso ndizosiyana.

Zipatso zimakhala zochepa mu carbs komanso zimakhala ndi michere yambiri. M'malo mwake, rasipiberi ndi mabulosi akuda amakhala ndi ulusi wambiri ngati ma carbs osungunuka.

Zipatso zazing'onozi ndizodzaza ndi ma antioxidants omwe amadziwika kuti amachepetsa kutupa komanso kuteteza kumatenda (,,).

Nayi ma carb amawerengera ma ounike 3.5 (magalamu 100) a zipatso zina (,,,):

• mabulosi akuda: 11 magalamu ukonde carbs (16 magalamu onse carbs)
• mabulosi abulu: 9 magalamu ma carbs (ma gramu 12 ma carbs onse)
• rasipiberi: 6 magalamu ma carbs (ma gramu 12 ma carbs onse)
• strawberries: 7 magalamu ukonde carbs (9 magalamu onse carbs)

Zipatso zimakhala ndi michere yambiri yomwe ingachepetse matenda. Amapereka ma gramu 5 mpaka 12 a ma carb net pa 3.5-ounce potumikira.

12. Batala ndi kirimu

Batala ndi kirimu ndi mafuta abwino oti muphatikize pa zakudya za ketogenic. Iliyonse imakhala ndi kuchuluka kwama carbs pa kutumikira (,).

Kwa zaka zambiri, batala ndi zonona amakhulupirira kuti zimayambitsa kapena zimathandizira matenda amtima chifukwa cha mafuta omwe ali ndi mafuta ambiri. Komabe, maphunziro angapo akulu asonyeza kuti, kwa anthu ambiri, mafuta okhutira samalumikizidwa ndi matenda amtima (,).

M'malo mwake, kafukufuku wina akuwonetsa kuti kumwa mkaka wamafuta ochepa kungachepetse chiopsezo cha matenda a mtima ndi sitiroko (,,).

Monga mafuta ena amkaka, batala ndi zonona zili ndi conjugated linoleic acid, mafuta acid omwe amalimbikitsa kutayika kwamafuta (30).

Batala ndi zonona zimakhala zopanda mafuta ndipo zimawoneka kuti sizilowerera ndale kapena zopindulitsa pa thanzi la mtima zikagwiritsidwa ntchito pang'ono.

13. Zakudyazi za Shirataki

Zakudyazi za Shirataki ndizabwino kuwonjezera pa zakudya za ketogenic. Mutha kuwapeza pafupi ndi zokolola m'masitolo kapena pa intaneti.

Amakhala ndi ochepera 1 gramu wa ma carb net ndi ma calories a 15 potumikira chifukwa makamaka ndimadzi ().

M'malo mwake, Zakudyazi zimapangidwa kuchokera ku ulusi wochuluka wotchedwa glucomannan, womwe umatha kuyamwa mpaka 50 kulemera kwake m'madzi ().

Zipangizo zotsogola zimapanga gel osachedwetsa kuyenda kwa chakudya kudzera munjira yogaya chakudya. Izi zitha kuthandiza kuchepetsa njala ndi ma spikes a shuga m'magazi, ndikupangitsa kuti zithandizire kuwonda ndi kasamalidwe ka shuga (,,).

Zakudyazi za Shirataki zimabwera mosiyanasiyana, kuphatikiza mpunga, fettuccine, ndi linguine. Zitha kusinthidwa m'malo mwa Zakudyazi zamitundu yonse m'maphikidwe amitundu yonse.

Zakudyazi za Shirataki zimakhala zosakwana 1 gramu ya carbs pakudya. Zida zawo zamatenda zimathandizira kuchepetsa kuyenda kwa chakudya kudzera munjira yanu yogaya chakudya, yomwe imalimbikitsa kukhuta komanso shuga wokhazikika wamagazi.

14. Azitona

Maolivi amapereka zabwino zofananira monga mafuta a maolivi, pokhapokha atakhazikika.

Oleuropein, antioxidant yayikulu yomwe imapezeka mu azitona, imakhala ndi zotsutsana ndi zotupa ndipo imatha kuteteza maselo anu kuti asawonongeke ().

Kuphatikiza apo, kafukufuku wama vitro akuwonetsa kuti kudya azitona kungathandize kupewa kufooka kwa mafupa ndikuchepetsa kuthamanga kwa magazi, ngakhale palibe mayesero amunthu omwe alipo (,).

Maolivi amasiyana mosiyanasiyana chifukwa cha kukula kwake. Komabe, theka la ma carbs awo amachokera ku fiber, chifukwa chake mafuta awo osungunuka amakhala otsika kwambiri.

Maolivi khumi (34 magalamu) amakhala ndi magalamu awiri a carbs yathunthu ndi 1 gramu wa fiber. Izi zimagwira kuwerengera kwa carb net pafupifupi 1 gramu kutengera kukula ().

Maolivi ali ndi ma antioxidants omwe amatha kuteteza mtima ndi mafupa. Amakhala ndi gramu imodzi ya ma carbs net paunzi.

15. Khofi ndi tiyi wopanda shuga

Khofi ndi tiyi ndizakumwa zabwino, zopanda carb.

Amakhala ndi caffeine, yomwe imathandizira kuti thupi likhale lolimba kwambiri ndipo itha kuthandizira kukonza magwiridwe antchito anu, kukhala tcheru, komanso kusangalala (,,).

Komanso, omwa khofi ndi tiyi awonetsedwa kuti ali ndi chiopsezo chocheperako kwambiri cha matenda ashuga. M'malo mwake, iwo omwe amadya khofi kwambiri ali pachiwopsezo chochepa kwambiri chodwala matenda ashuga ().

Kuonjezera zonona zolemera ku khofi kapena tiyi ndibwino koma musakhale ndi khofi "wopepuka" ndi tiyi wa tiyi. Izi zimapangidwa ndi mkaka wa nonfat ndipo zimakhala ndi zotsekemera zama carb.

Khofi wopanda tiyi wosaswedwa mulibe ma carbs ndipo amatha kuthandizira kukulitsa kagayidwe kanu kagwiritsidwe, komanso momwe thupi limagwirira ntchito. Amathanso kuchepetsa chiopsezo cha matenda ashuga.

16. Chokoleti chakuda ndi ufa wa koko

Chokoleti chamdima ndi koko ndi magwero okoma a ma antioxidants.

M'malo mwake, koko amapatsa antioxidant ntchito ngati zipatso zina zilizonse, kuphatikiza zipatso zamabuluu ndi zipatso za acai ().

Chokoleti chamdima chimakhala ndi ma flavanols, omwe angathandize kuchepetsa chiwopsezo cha matenda amtima pochepetsa kuthamanga kwa magazi ndikusunga mitsempha yathanzi (96, 97, 98).

Modabwitsa, chokoleti imatha kukhala gawo la zakudya za ketogenic. Komabe, ndikofunikira kusankha chokoleti chamdima chomwe chimakhala ndi zolimba zosachepera 70% za koko, makamaka koposa, ndikudya pang'ono.

Phala limodzi (28 magalamu) la chokoleti chosasakaniza (100% koko) lili ndi magalamu atatu a net carbs ().

Chokoleti chamdima ndi ufa wa cocoa zili ndi ma antioxidants ambiri ndipo zitha kuthandiza kuchepetsa chiopsezo cha matenda amtima.

Mfundo yofunika

Chakudya cha ketogenic chitha kugwiritsidwa ntchito kukwaniritsa kunenepa, kasamalidwe ka shuga wamagazi, ndi zolinga zina zokhudzana ndi thanzi.

Mwamwayi, atha kuphatikizira zakudya zosiyanasiyana zopatsa thanzi, zokoma, komanso zopatsa thanzi zomwe zimakupatsani mwayi wokhala pagalimoto yanu yamasiku onse.

Kuti mupeze zabwino zonse zaumoyo wa ketogenic, idyani zakudya zokhala ndi keto pafupipafupi.