Kodi pickles Keto-wochezeka?

Zamkati

• Zakudya za carb zonona
• Kodi nkhaka zimavomerezeka pa zakudya za keto?
• Nanga bwanji zomwe zili ndi sodium ndi lectin?
• Momwe mungapangire zipatso zokometsera keto kunyumba
• Zosakaniza:
• Mayendedwe:
• Mfundo yofunika

Nkhuyu zimangowonjezera timbewu tonunkhira, tokometsera tambiri pa chakudya chanu ndipo ndimakonda masangweji ndi ma burger.

Amapangidwa ndikulowetsa nkhaka mumtsuko wamadzi amchere, ndipo ena amawotcha ndi Lactobacillus mabakiteriya.

Brine amapanga mchere wambiri mu sodium, koma amapereka mavitamini, mchere, ndi fiber. Kuphatikiza apo, zipatso zosungunuka zimatha kuthandiza m'matumbo mwa kuwonjezera kuchuluka kwa mabakiteriya opindulitsa m'thupi lanu ().

Komabe, mwina mungadzifunse ngati zonunkhira zimagwirizana ndi zakudya za ketogenic, zomwe zimalowetsa mafuta ambiri a mafuta.

Nkhaniyi ikufotokoza ngati zonunkhira ndizabwino.

Zakudya za carb zonona

Zakudya za keto zimakulepheretsani kudya zipatso ndi ndiwo zamasamba zomwe zili ndi ma carbs ambiri.

Makamaka, nkhaka zosaphika ndizotsika kwambiri mu carbs. M'malo mwake, chikho cha 3/4 (magalamu 100) a nkhaka zodulidwa chimakhala ndi magalamu awiri okha a carbs. Ndi gramu imodzi ya fiber, ndalamayi imapereka pafupifupi 1 gramu ya net carbs ().

Ma carbs a Net amatanthauza kuchuluka kwa ma carb mu chakudya chomwe thupi lanu limatenga. Imawerengedwa pochotsa magalamu azakudya zama fiber ndi shuga mowa kuchokera kuma carbs ake onse.

Komabe, kutengera mtundu wa nkhaka ndi chizindikirocho, njira zothira zitha kukulitsa kuchuluka kwa ma carbs kumapeto kwake - makamaka ngati shuga iwonjezeredwa pamadzi.

Mwachitsanzo, katsabola ndi nkhaka zosawira sizimapangidwa nthawi zambiri ndi shuga. Gawo la 2/3-chikho (100-gramu) lomwe mwina limakhala ndi magalamu 2-2.5 a carbs ndi 1 gramu wa fiber - kapena minuscule 1-1.5 magalamu a net carbs (,).

Mbali inayi, nkhaka zotsekemera, monga zotsekemera kapena mikate ndi mitundu ya batala, zimapangidwa ndi shuga. Chifukwa chake, amakonda kukhala apamwamba mu carbs.

Chikho cha 2/3-gramu (100-gramu) chotumikirako mitundu yosiyanasiyana yazitumbuwa zosanjidwa chimapereka kuchuluka kwa ma carb net (,, 5,,):

• Zolemba: 39 magalamu
• Mkate ndi batala: 20 magalamu
• Chokoma: 20 magalamu
• Katsabola: 1.5 magalamu
• Zowawa: 1 galamu

Nkhaka zimapangidwa kuchokera ku nkhaka, zomwe mwachilengedwe zimakhala ndi carbs. Komabe, mitundu ina imaphatikizapo shuga wambiri wowonjezera, womwe umawonjezera mafuta ake.

Kodi nkhaka zimavomerezeka pa zakudya za keto?

Kaya zipatso zosakaniza keto zimadalira momwe amapangidwira komanso ambiri omwe mukudya.

Keto amalola magalamu 20-50 a carbs patsiku. Monga chikho cha 2/3 (magalamu 100) chodulidwa, mapaketi osungunuka amasungunuka magalamu 20-32 a ma carb net, mitundu iyi imatha kukumana kapena kupitilira gawo lanu la carb tsiku limodzi ().

Kapenanso, omwe alibe shuga wowonjezera amapereka ma carbs ochepa kwambiri ku gawo lanu la tsiku ndi tsiku.

Kawirikawiri, yesetsani kudzipangira zokhala ndi zosakwana 15 magalamu a carbs pa 2/3 chikho (100 magalamu).

Izi zikutanthauza kuti muyenera kuwerenga zolemba za chakudya mosamala kuti musankhe mitundu yopepuka - koma onjezerani mitundu yonse yotsekemera ndikumangodya katsabola ndi nkhaka zowawasa.

Ngati mukumva kuti simungathe kuchita popanda makeke kapena mkate ndi batala, dzichepetseni pang'ono kapena awiri kuti muwonetsetse kuti simupitilira gawo lanu la carb.

Nanga bwanji zomwe zili ndi sodium ndi lectin?

Zakudya za keto zimakonda kuwonjezera kutaya kwamadzimadzi, chifukwa chake anthu ena amaganiza kuti kuwonjezera chakudya chawo cha sodium kuchokera kuzakudya monga nkhaka kumatha kusunga madzi ().

Komabe, kudya kwambiri sodium kumalumikizidwa ndi zovuta zoyipa. M'malo mwake, kafukufuku wina waku U.S. adalumikiza chiopsezo chachikulu cha kufa ndi matenda amtima (9.5%).

Kuphatikiza apo, kudya zakudya zamchere zochulukirapo pa zakudya za keto kumatha kuchotsa zakudya zosiyanasiyana zopatsa thanzi, monga mtedza, mbewu, zipatso, ndiwo zamasamba, ndi mbewu zonse.

Anthu ena amanenanso kuti nkhaka sizowonjezera keto chifukwa cha lectin wawo.

Ma Lectin ndi mapuloteni obzala omwe anthu ambiri amawapewa pa keto chifukwa chonena kuti amalepheretsa kunenepa. Komabe, izi sizikugwirizana ndi umboni wa sayansi.

Ngakhale zili choncho, ngati mungasankhe kudya zipatso zamtunduwu, muyenera kutero pang'ono.

Kupanga pickles kunyumba ndi njira ina yabwino ngati mukufuna kuyang'anitsitsa kudya kwanu kwa sodium ndi carb.

Ma pickle amatha kukhala ochezeka ngati alibe shuga wowonjezera. Mwambiri, muyenera kusankha katsabola kapena zonunkhira koma pewani zotsekemera, zotsekemera, ndi buledi ndi batala.

Momwe mungapangire zipatso zokometsera keto kunyumba

Ngati mukuda nkhawa ndi ma carb a zipatso zamalonda, mutha kudzipanga nokha kunyumba.

Nayi njira yokometsera keto-katsabola katsabola komwe kakonzeka usiku umodzi.

Zosakaniza:

• 6 nkhaka mini
• 1 chikho (240 mL) madzi ozizira
• 1 chikho (240 mL) wa viniga woyera
• Supuni 1 (17 magalamu) a mchere wosakaniza
• Supuni 1 (4 magalamu) a mbewu za katsabola
• 2 cloves wa adyo

Mayendedwe:

1. Sambani nkhaka zanu zazing'ono, kenaka muzigawanika muzitsulo zochepa ndikuziika pambali.
2. Kuti mupange msuzi wanu wosakaniza, sakanizani vinyo wosasa, madzi, ndi mchere mu poto ndi kutentha pamsana, kutentha pang'ono mpaka mchere utasungunuka.
3. Lolani pickling wanu brine kuziziritsa musanawonjezere katsabola ndi adyo.
4. Gawani magawo a nkhaka mumitsuko ikuluikulu ya Mason. Thirani msuzi wonyamula pamwamba pawo.
5. Sungani msuzi wanu kuti musangalale tsiku lotsatira.

Mutha kusintha zokometsera za Chinsinsi ichi momwe mungafunire. Mwachitsanzo, ngati mumakonda zokometsera zokometsera zokometsera, mutha kuwonjezera ma jalapeno kapena tsabola wofiira pamadzi osankhika.

Zokometsera zokometsera katsabola zimapangira chakudya chosavuta, chotsika kwambiri cha carb pa keto. Izi ndizokonzeka atakhala pansi usiku wonse mufiriji yanu.

Mfundo yofunika

Pickles ndi condiment kapena mbale yam'mbali chifukwa cha yowutsa mudyo, yolimba.

Ngakhale mitundu monga wowawasa ndi katsabola ndioyenera kudya keto, mitundu ndi shuga wowonjezera - monga zotsekemera, zotsekemera, ndi mkate ndi batala - sizili.

Kuti mukhale otetezeka, mutha kuwona mndandanda wazowonjezera kuti muwone ngati muli ndi shuga. Muthanso kupanga makeke anu ochezeka a keto kunyumba.