Ungayidla Ibhotela Lamantongomane Esidlweni SeKeto?

-Delile

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Amantongomane namabhotela amantongomane ayindlela enhle yokwengeza amafutha kuma-smoothies kanye nokudla okulula. Ukudla okuningi kwalawa mafutha anempilo kubalulekile uma udla ukudla okune-ketogenic. Kodwa ingabe ibhotela lamantongomane-keto-friendly? Cha - Ekudleni kwe-keto, ibhotela lamantongomane livaliwe, linamafutha amaningi njengoba kungenzeka. Amantongomane ngokwezobuchwepheshe ayindumba futhi awavunyelwe ekudleni kwe-keto. Ama-legumes awavunyelwe ekudleni kwe-keto ngenxa yezibalo zawo eziphezulu ze-carb (kanye nalokhu okunye ukudla okunempilo kepha okunama-carb amaningi ongeke ube nakho ekudleni keto). Lokho kufaka ama-chickpeas (amagremu angama-30 ngenkomishi engu-1/2), ubhontshisi omnyama (23 amagremu), nobhontshisi wezinso (19 amagremu). Abanye bakholelwa ukuthi ama-lectins ku-legumes angase avimbele isimo sokushiswa kwamafutha se-ketosis.

Ngenkathi ungeke ube nebhotela lamantongomane ekudleni kwe-keto, ungajabulela okunye ukuhluka kwebhotela. Sibuze uRobyn Blackford, isazi sokudla okunempilo esibhalisiwe seKetogenic Diet Program e-Ann & Robert H. Lurie Children's Hospital yaseChicago, ukuthi aphawule ngokunye okungcono kakhulu: ama-cashews.

Ama-cashews anika amandla amaningi futhi anezindawo eziqinile zokushiswa kwamafutha, kusho uBlackford. Uma kukhulunywa ngama-macronutrients, ama-cashews nama-alimondi ayafana futhi womabili angakhethwa ngenkathi ekwi-keto, kepha anikela ngama-micronutrients ahlukile. Ama-cashews anethusi eliphezulu (alawula i-cholesterol nensimbi), i-magnesium (ivimbela ubuthakathaka bemisipha namajaqamba), ne-phosphorus (isekela amathambo aqinile kanye ne-metabolism enempilo), kusho uBlackford. Ukudla okune-magnesium eyanele kubalulekile, ikakhulukazi evikini lokuqala lokudla kwe-keto, ukuvimbela "i-keto flu" esabekayo.

Uma ufuna ibhotela le-cashew elinobungani be-ketow, bheka elincane elinoshukela futhi elinamafutha amaningi. ICrazy Richard's Cashew Butter ($ 11, crazyrichards.com) kanye ne-Simply Balanced Cashew Butter ($ 7, target.com) womabili anama-gramu ayi-17 amafutha kanye no-8 amagremu we-net carbs ngokusebenza ngakunye. Uma ukhetha ukunambitheka okuthe xaxa, zama iJulie's Real Coconut Vanilla Bean Cashew Butter ($ 16, juliesreal.com) ngama-gramu ayi-9 aphezulu we-carbs net (vele uqiniseke ukukhawulela usayizi wakho wokusebenzela ngenxa yoju). Noma ukuze uthuthukise iphrofayili yamafutha enempilo, cabanga ukuhlanganisa ibhotela lakho lamantongomane nama-cashews namafutha kakhukhunathi, kuphakamisa uBlackford.

Kungenzeka ukuthi uzobuyela ku-PB uma usubuyile kuma-carbs. Kepha uma kukhulunywa ngokudla kwe-keto, ama-cashews ayinkosi.

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