Ingabe ama-Lentils Keto-Friendly?

-Delile

• Ukugcina i-ketosis
• Okuqukethwe yiCarb kwamalenti
• Okubalulekile

Ama-lentile angumthombo onomsoco, ongabizi kakhulu wamaprotheni asekelwe ezitshalweni. Kodwa-ke, ungazibuza ukuthi ungazidla ngokudla keto.

Ukudla kwe-keto kuyiphethini yokudla enamafutha amaningi, iphakathi namaprotheni, futhi iphansi kakhulu kuma-carbs. Eqinisweni, abantu abaningi abalandela ukudla kwe-keto badinga ukukhawulela ukudla kwabo kwe-carb kuma-25-50 amagremu kuphela we-net carbs ngosuku ().

Ama-carbs we-Net abhekise kwinani lama-carbs agayekayo ekudleni. Kubalwa ngokukhipha okuqukethwe kwe-fiber kunani eliphelele lama-carbs ().

Njengoba kunikezwe ukuthi ama-lentile aphezulu kuwo womabili ama-carbs ne-fiber, le ndatshana inquma ukuthi ngabe iyahambisana nokudla keto.

Ukugcina i-ketosis

Ukudla okune-ketogenic kusekelwe embonweni wokuxhasa i-ketosis - isimo lapho umzimba wakho ushisa khona amafutha esikhundleni se-carbs for energy ().

Ngokugcina i-ketosis, abantu bangazuza ekwehliseni isisindo ngokushesha nasekulawuleni ushukela egazini. Futhi, labo abanesithuthwane bangathola ukuquleka okunciphile (,,,).

Ukuze i-ketosis yenzeke, ukudla kudla i-carbs kungadluli ku-5-10% wekhalori oyidla nsuku zonke, kuyilapho amaprotheni kufanele abe no-15-20% wama-calories akho ansuku zonke ().

Ngenxa yalokhu, ukudla okunama-carbs amaningi, njengemifino enesitashi, okusanhlamvu, nemidumba, kuvinjelwe noma kunqunyelwe kakhulu ekudleni keto.

Noma kunjalo, ngaphandle kwezinzuzo zesikhashana esifushane, ucwaningo olwengeziwe luyadingeka emiphumeleni engaba khona yesikhathi eside yokudla ketogenic empilweni yonke.

I-keto yokudla inamafutha amaningi, iphansi kakhulu ngama-carbs, futhi iphakathi namaprotheni. Le ndlela yokudla iyadingeka ukuze umzimba ugcine i-ketosis, isimo lapho umzimba wakho ushisa khona amafutha esikhundleni se-carbs kaphethiloli.

Okuqukethwe yiCarb kwamalenti

Ama-lentile uhlobo lwe-legume, isigaba esifaka phakathi ubhontshisi, i-soy nama-chickpeas. Ngenxa yokuqukethwe kwayo okuphezulu kwe-carb, imidumba ivame ukugwenywa ekudleni okuqinile kwe-keto.

Eqinisweni, 1 inkomishi (180 amagremu) yamalenti ephekiwe inikeza ama-gramu angama-36 ama-carbs. Noma ususa amagremu ayi-14 e-fiber, kuveza ama-gramu angama-22 ama-carbs enetha ().

Njengoba ama-carbs enetha ngokuvamile enqunyelwe kumagremu angama-25-50 kuphela ngosuku, kufaka phakathi inkomishi engu-1 (i-180 gram) yamalenti ephekiwe izosebenzisa okungenani u-50% wesabelo sakho se-carb sosuku (,).

Ngenxa yalokhu, labo abalandela ukudla okuqinile kwe-keto bazofuna ukukhawulela ukudla kwabo udali.

Noma kunjalo, osayizi bezabelo ezincane, njenge-1/2 inkomishi (90 amagremu) noma i-1/4 inkomishi (ama-gramu angu-45) amalenti aphekiwe angangena ekudleni kwe-keto kuya ngokuthi yini enye oyidlayo ngalolo suku ().

Inzuzo eyodwa yokufaka amalenti ngezikhathi ezithile ukuthi inikezela ngamavithamini namaminerali amaningi abalulekile okungaba nzima ukuwathola ekudleni keto. Lokhu kufaka phakathi i-potassium, i-magnesium, i-folate, i-phosphorus, ne-iron ().

Noma kunjalo, naphezu kwephrofayili yokudla okunomsoco lentilili, kunezinye izindlela zokuthola lezi zakhi zomzimba ezibalulekile ezilungele kangcono ukudla kwe-keto, kufaka phakathi imifino engekho isitashi, izithelo zikashukela eziphansi, nembewu.

Yize inefayibha ephezulu, udali uphezulu kuma-carbs enetha futhi kungenzeka ukuthi udinga ukugwenywa ekudleni okuqinile kwe-keto. Kodwa-ke, abanye abantu bangakwazi ukwamukela izingxenyana zabo ngezikhathi ezithile.

Okubalulekile

Yize icebile nge-fiber, amalentili aqukethe inani eliphakeme lama-carbs aphelele kanye nenetha, okwenza kube nzima ukulingana nokudla kwe-keto.

Ngenkathi labo abalandela ukudla okuqinile kwe-keto kufanele bavikele ama-lentil ngokuphelele, abanye bangabandakanya ngezikhathi ezithile izingxenye ezincane zalezi zinhlayiya ezicebile ezinomsoco.

Noma kunjalo, uma ukhathazekile ngokugcina i-ketosis ngenkathi uthola inani elanele lamavithamini namaminerali, kunezindlela eziningi ongakhetha kuzo ukuze wenze lokhu.

Imifino enamahlamvu, amakhowe, i-broccoli, ama-alimondi, kanye ne-edamame aphansi kuma-carbs kunelentile, futhi anikeza izakhamzimba ezibalulekile ekudleni okuphelele keto.