Kodi Ndingadziwe Bwanji Zakudya Zakudya Zakudya Zakudya Zam'madzi?

Masamba angapo paintaneti akhoza kukuthandizani kutsata carbs, mapuloteni, ndi mafuta.

Q: Ndili pachakudya cha keto ndipo ndikufuna kudziwa kuchuluka kwa mafuta komanso kuchuluka kwa ma carbs ndi zopatsa thanzi. Kodi ndingadziwe bwanji kuwonongeka kwa zakudya zopanda zakudya zopanda zilembo?

Kuwerengera macronutrients nthawi zambiri sikofunikira kuti muchepetse thupi kapena kusintha kuti mukhale ndi thanzi labwino. Komabe, zitha kukhala zothandiza kutsatira dongosolo linalake monga zakudya za keto.

Zakudya za keto zimakhala ndi mafuta ambiri, mapuloteni ochepa, komanso ma carbs ochepa. Ngakhale pali mitundu ingapo ya chakudyachi, mumakhala ndi kuwonongeka kwakukulu kwa 5% carbs, 20% mapuloteni, ndi 75% mafuta ().

Mwamwayi, pali njira yosavuta yodziwira kuchuluka kwa magalamu a mafuta, mapuloteni, ndi carbs omwe mukudya.

Diabetic Exchange System ndi nkhokwe yomwe idapangidwira anthu omwe ali ndi matenda ashuga kuti azitsata kudya kwa carb. Zimathandizanso kwa iwo omwe akuyenera kudziwa kuwonongeka kwamakina azakudya zosagulitsidwa zomwe sizimabwera ndimakalata azakudya - {textend} monga nyama, mazira, ndi masamba owuma.

Ngakhale chakudya chilichonse chimakhala ndi vuto losiyanasiyana la macronutrient, database imasiyanitsa zakudya m'magulu awa:

1. Isitala / mkate. Gulu la wowuma / mkate limaphatikizapo ma carbs monga mbewu, masamba owuma, pasitala, ndi buledi. Zakudya izi zimapereka magalamu 15 a carbs, 2 magalamu a mapuloteni, ndikungopeza mafuta ochepa pakatumikira.
2. Zakudya. Gawoli ndi lovuta kwambiri, chifukwa limaphatikizapo nkhuku, nyama yofiira, ndi tchizi. Nkhuku yodulira kwambiri - {textend} monga chifuwa cha nkhuku chopanda khungu - {textend} amakhala ndi magalamu 0 a carbs, magalamu 7 a mapuloteni, ndi 0-1 magalamu a mafuta paunzi (28 magalamu), pomwe ali pakati -kuchepa kwamafuta ngati nyama yang'ombe kumakhala ndi magalamu 0 a carbs, 7 magalamu a protein, ndi magalamu 5 a mafuta pa oun (28 magalamu).
3. Masamba. Chikho cha 1/2 (78 magalamu) chophika kapena 1 chikho (72 magalamu) a masamba osaphika osaphika amapereka magalamu 5 a carbs, 2 magalamu a protein, ndi 0 magalamu amafuta.
4. Zipatso. Chikho cha 1/2 (90 magalamu kapena 119 ml) cha zipatso kapena msuzi wa zipatso, kapena chikho cha 1/4 (50 magalamu) a zipatso zouma, chimakhala ndi magalamu 15 a carbs, 0 magalamu a protein, ndi 0 magalamu amafuta.
5. Mkaka. Chikho chimodzi (237 ml) cha mkaka wonse chimapereka magalamu 12 a carbs, 8 magalamu a mapuloteni, ndi magalamu 8 a mafuta. Zogulitsa mkaka wonse ndizofunikira kwambiri pakudya keto chifukwa ndi mafuta ambiri.
6. Mafuta. Mafuta ndi zakudya zamafuta monga ma avocado, mtedza, mafuta, ndi batala zimapereka pafupifupi ma calories 45 ndi magalamu asanu amafuta pakatumikira.

Pofuna kutanthauzira, nyama zothimbirira zomwe zitha kusisitidwa - {textend} monga butternut squash ndi mbatata - {textend} amagawidwa m'magulu a "starch / mkate". Zomera zosakhala zowuma ndi sikwashi wachilimwe - {textend} monga turnips ndi zukini, motsatana - {textend} amalowa mgulu la "masamba"

ndi chida chothandiza kudziwa kuchuluka kwa micronutrient yazakudya.

Kuwunika momwe mumadyera mafuta ndi ma carbs ndiye gawo lofunikira kwambiri pazakudya za keto. Kupewa zakudya zamafuta ambiri ndikuwonjezera mafuta opatsa thanzi monga avocado, mabotolo a mtedza, kokonati, ndi mafuta pamafuta ndi zokhwasula-khwasula zitha kutsimikizira kuti mukufikira mafuta omwe akuvomerezedwa. Komanso, izi zitha kukuthandizani kuchita bwino ndi zakudya izi.

Kumbukirani kuti zida izi zimagwiranso ntchito pazakudya zina ndi micronutrient ratios - {textend} osati keto kokha.

Jillian Kubala ndi Dietitian Wolembetsa wokhala ku Westhampton, NY. Jillian ali ndi digiri ya masters ku Stony Brook University School of Medicine komanso digiri yoyamba ya sayansi yaukadaulo. Kupatula pakulembera Healthline Nutrition, amachita zachinsinsi chakum'mawa kwa Long Island, NY, komwe amathandizira makasitomala ake kukhala ndi thanzi labwino posintha zakudya komanso moyo. Jillian amachita zomwe amalalikira, kuthera nthawi yake yopuma akuyang'anira famu yake yaying'ono yomwe imaphatikizapo masamba ndi masamba amaluwa komanso gulu la nkhuku. Fikirani kwa iye kudzera mwa iye tsamba la webusayiti kapena kupitirira Instagram.