Amantongomane ayi-13 ahamba phambili nembewu yeKeto

-Delile

• 1. AmaPecan
• 2. Amantongomane aseBrazil
• 3. Imbewu yeChia
• 4. Amantongomane aseMacadamia
• 5. Imbewu yefilakisi
• 6. Ama-walnuts
• 7. Hemp imbewu
• 8. Amanathi
• 9. Amantongomane
• 10. Imbewu yeSesame
• 11. Amantongomane kaphayini
• 12. Imbewu ye-sunflower
• 13. Ama-alimondi
• Okubalulekile

Ukuthola ukuthi yikuphi ukudla okulungele i-carb ephansi kakhulu, ukudla okunamafutha aphezulu kungaba yinkohliso.

Amantongomane amaningi nembewu aphansi kuma-carbs enetha (inani eliphelele lama-carbs minus fiber) futhi anamafutha aphilile aphezulu, okwenza kube ukulingana okuphelele.

Futhi zigcwele amaprotheni, i-fiber, amavithamini, amaminerali, kanye nama-antioxidants. Noma kunjalo, ezinye izinhlobo ziphansi kuma-carbs kunezinye.

Nawa amantongomane ayi-13 ahamba phambili nembewu yokulingana indlela yakho yokuphila keto.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

1. AmaPecan

AmaPecan amantongomane emithi anephrofayili enhle kakhulu yezakhi ze-keto. I-ounce elilodwa (ama-28 amagremu) ama-pecans ahlinzeka ():

• Amakholori: 196
• Amaprotheni: 3 amagremu
• Amafutha: 20 amagremu
• Inani lama-carbs: 4 amagremu
• Umucu: 3 amagremu
• Ama-carbs we-Net: 1 igremu

Ziyi-nut enamafutha aphezulu, enobungani obungasiza ekunciphiseni amazinga e-insulin.

I-insulini yihomoni engadala ukuthi umzimba wakho ugcine amafutha, ngakho-ke kuhle ukugcina amazinga e-insulin ephansi lapho uzama ukunciphisa umzimba.

Eqinisweni, isifundo senyanga engu-1 kubantu abadala abangama-26 sathola ukuthi labo abadla cishe ama-oun angu-1.5 (ama-43 amagremu) ama-pecans ngosuku bathola ukwehliswa kwamazinga e-insulin nokuthuthuka ekuzweleni kwe-insulin, uma kuqhathaniswa neqembu elilawulayo ().

Ama-pecans angajatshulelwa ekudleni kwe-keto njengesiphuzo noma agayiwe futhi asetshenziswe njenge-crusty, low-carb crust yenhlanzi noma yenkukhu.

Thenga ama-pecans online.

2. Amantongomane aseBrazil

Amantongomane aseBrazil awuhlobo lomuthi wenhlamvu otshalwe eNingizimu Melika. I-ounce elilodwa (ama-28 amagremu) wamantongomane aseBrazil aqukethe ():

• Amakholori: 185
• Amaprotheni: 4 amagremu
• Amafutha: 19 amagremu
• Inani lama-carbs: 3 amagremu
• Umucu: 2 amagremu
• Ama-carbs we-Net: 1 igremu

Futhi zingumthombo omuhle kakhulu we-selenium, i-trace mineral edingekayo emisebenzini ehlukahlukene yomzimba, kufaka phakathi ukukhiqizwa kanye ne-protein synthesis (, 4).

Olunye ucwaningo lubonisa ukuthi abantu abalandela i-keto diet bangaba sengozini enkulu yokushoda kwe-selenium ().

Inithi elilodwa laseBrazil linikezela ngaphezu kwezingu-100% zezidingo zakho zansuku zonke ze-selenium, okwenza kube yindlela ekahle yokuthola okwanele kwaleli mineral ebaluleke kakhulu ekudleni kwakho ().

Noma kunjalo, ngenxa yokuqukethwe kwayo okuphezulu kakhulu kwe-selenium, kungcono ukukhawulela ukudla kwakho kukinati elilodwa kuya kwamathathu eBrazil ngosuku ukugwema ukudla kakhulu lawa amaminerali, angaba nemiphumela emibi yezempilo.

Thenga amantongomane eBrazil online.

3. Imbewu yeChia

Imbewu ye-Chia yimbewu encane, eqinile, emnyama noma emhlophe egcwele i-fiber enempilo namafutha e-omega-3. I-ounce elilodwa (ama-28 amagremu) wembewu ye-chia inikeza ():

• Amakholori: 138
• Amaprotheni: 5 amagremu
• Amafutha: 9 amagremu
• Inani lama-carbs: 12 amagremu
• Umucu: 10 amagremu
• Ama-carbs we-Net: 2 amagremu

Cishe ngama-60% wokuqukethwe kwawo okunamafutha aqukethe amafutha e-omega-3, angumthombo omuhle kakhulu osuselwe ezitshalweni walawa mafutha abalulekile anikeza izakhiwo ezinamandla ezilwa nokuvuvukala (,).

Ucwaningo lwezinyanga eziyi-6 kubantu abangama-77 luthole ukuthi labo abadle cishe i-ounce elilodwa (ama-gramu angama-30) wembewu ye-chia kuwo wonke ama-calories ayi-1 000 adliwe nsuku zonke ahlangabezane nokuncipha okukhulu kuphawu lokuvuvukala lwe-C-reactive protein (CRP) uma kuqhathaniswa neqembu elilawulayo.

Ucwaningo olufanayo lukhombisile ukuthi labo ababedla imbewu ye-chia nsuku zonke bancipha kakhulu futhi bancipha kakhudlwana kumjikelezo okhalweni kuneqembu elilawulayo ().

I-Chia pudding isidlo esithandwayo esiphansi se-carb esenziwe ngokufaka imbewu ye-chia kuketshezi amahora amaningana baze bathathe ukuthungwa okufana ne-jelly. Ungangeza futhi imbewu ye-chia kuma-smoothies noma amaprotheni shakes noma uwasebenzise kuresiphi ye-keto cracker ukwengeza ukuqhuma.

Thenga imbewu ye-chia online.

4. Amantongomane aseMacadamia

Amantongomane amaMacadamia amantongomane ezihlahla avela e-Australia. Banamafutha aphezulu kakhulu, abenza baphelele ekudleni kwe-keto. I-ounce elilodwa (ama-28 amagremu) wamantongomane ama-macadamia aqukethe ():

• Amakholori: 204
• Amaprotheni: 2 amagremu
• Amafutha: 21 amagremu
• Inani lama-carbs: 4 amagremu
• Umucu: 2 amagremu
• Ama-carbs we-Net: 2 amagremu

Izifundo eziningana zixhuma amantongomane ama-macadamia namazinga we-cholesterol athuthukisiwe (,,).

Isibonelo, ucwaningo lwamaviki ama-4 emadodeni ayi-17 luthole ukuthi labo abadle u-15% wekhalori labo abalitholile kumantongomane ama-macadamia bathola ukwehliswa ngo-5.3% emazingeni e-LDL (amabi) we-cholesterol kanye nokukhuphuka okungu-8% kwe-HDL evikela inhliziyo (okuhle) icholesterol ().

Amantongomane aseMacadamia awukudla okulula okunamafutha amaningi. Ungathenga futhi ubisi lwe-keto-friendly macadamia nut, ibhotela nofulawa ukuze ushintshe izinhlobo eziphakeme ze-carb zalokhu kudla.

Thenga amantongomane ama-macadamia online.

5. Imbewu yefilakisi

Imbewu yefilakisi igcwele uwoyela namafutha omega-3. I-ounce elilodwa (amagremu angama-28) wembewu yefilakisi linikeza ():

• Amakholori: 131
• Amaprotheni: 6 amagremu
• Amafutha: 9 amagremu
• Inani lama-carbs: 9 amagremu
• Umucu: 8 amagremu
• Ama-carbs we-Net: 1 igremu

Lezi zinhlamvu ezincane zifundelwe imiphumela yazo engaba yinzuzo ekucindezelweni kwegazi nasempilweni yenhliziyo.

Esifundweni sezinyanga eziyi-6 kubantu abangaphezu kwekhulu, labo abanesifo somfutho wegazi ophakeme abadle cishe i-ounce elilodwa (ama-gramu angama-30) okudla okunefilakisi nsuku zonke babone ukwehliswa okuphawulekayo kumazinga omfutho wegazi ophelele, uma kuqhathaniswa neqembu elilawulayo ().

Imbewu yefilakisi ingathengwa iphelele noma njengesidlo sasemhlabathini, zombili ezingangezelwa kuzimpahla ezibhakiwe ezinobuthi be-keto, isobho, ama-smoothies, kanye nokuzamazama kwamaprotheni. Ubisi lwefilakisi luyatholakala njengenye indlela yobisi lwe-carb ephansi.

Khombisa imbewu yefilakisi online.

6. Ama-walnuts

Ama-walnuts awuhlobo oluthandwayo lwesihlahla somuthi esikhule futhi sidliwe emhlabeni jikelele. I-ounce elilodwa (amagremu angama-28) ama-walnuts aqukethe ():

• Amakholori: 185
• Amaprotheni: 4 amagremu
• Amafutha: 18 amagremu
• Inani lama-carbs: 4 amagremu
• Umucu: 2 amagremu
• Ama-carbs we-Net: 2 amagremu

Bangamantongomane anamafutha aphezulu, anobungani be-keto angazuzisa impilo yenhliziyo ngokunciphisa izinto ezinobungozi besifo senhliziyo, njenge-cholesterol ephezulu ye-LDL (embi) nomfutho wegazi.

Ucwaningo lwezinyanga eziyisithupha kubantu abayi-100 lubonise ukuthi labo abadla ukudla okunekhalori eliphansi abadle ama-calories angu-15% njengama-walnuts anezinga eliphansi lenani kanye ne-LDL (bad) cholesterol, kanye nokwehliswa okukhulu komfutho wegazi, kunalabo ukudla okujwayelekile okunekhalori eliphansi ().

Ama-walnuts angajatshulelwa njengesiphuzo esanelisayo noma njengesithako kuma-dessert keto-friendly, ama-carb aphansi njenge-brownies noma i-fudge. Benza futhi isengezo esihle kakhulu kumasaladi.

Thenga ama-walnuts online.

7. Hemp imbewu

Imbewu ye-Hemp, noma izinhliziyo ze-hemp, iyimbewu ye- Insangu insangu isitshalo. Ziwumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni namafutha anempilo. I-ounce elilodwa (ama-28 amagremu) wembewu ye-hemp inikeza ():

• Amakholori: 155
• Amaprotheni: 9 amagremu
• Amafutha: 14 amagremu
• Inani lama-carbs: 2 amagremu
• Umucu: 1 igremu
• Ama-carbs we-Net: 1 igremu

Olunye ucwaningo lukhombisa ukuthi amaprotheni ayingqayizivele embewini ye-hemp angasiza ekwehliseni umfutho wegazi ().

Ngaphezu kwalokho, ziphezulu nge-linoleic acid, uhlobo lwamafutha olukhonjiswe ukuthi lungavikela i-Alzheimer's nezinye izifo ezingenamizwa ezifundweni zezilwane (,).

Imbewu ye-hemp ingasetshenziswa ezinhlotsheni ezahlukahlukene zokupheka keto-friendly, esikhundleni se-oatmeal noma i-grits, njenge-topping yesaladi enoshukela, noma ixutshwe kuma-smoothies namaprotheni shakes.

Thenga imbewu ye-hemp online.

8. Amanathi

Ama-hazelnuts amantongomane emithi anokuthamba okushelelayo, okubhotela okwenza ukuthi awafanele kahle ama-dessert. I-ounce elilodwa (ama-28 amagremu) ama-hazelnut aqukethe ():

• Amakholori: 178
• Amaprotheni: 4 amagremu
• Amafutha: 17 amagremu
• Inani lama-carbs: 5 amagremu
• Umucu: 3 amagremu
• Ama-carbs we-Net: 2 amagremu

Futhi zingumthombo omuhle kakhulu we-vitamin E, ene-1-ounce (28-gram) ehlinzeka ngokuhlinzeka ngama-28% we-Reference Daily Intake (RDI).

I-Vitamin E ixhunyaniswe nokwehla kwengozi yesifo senhliziyo, njengoba isebenza njenge-antioxidant ngokunciphisa amakhompiyutha wamahhala angenabungozi, okungenzeka anciphise izinto ezinobungozi besifo senhliziyo njenge-cholesterol ephezulu (,).

Ocwaningweni lwamaviki ama-4 kubantu abadala abangama-48 abanamazinga aphezulu we-cholesterol, kudla cishe i-ounce elilodwa (ama-gramu angama-30) ama-hazelnuts nsuku zonke kunciphise i-cholesterol ephelele ngenkathi kukhuphuka amazinga e-HDL (amahle) e-cholesterol no-vitamin E ().

Ukunambitheka nokuthungwa kwabo kwenza ama-hazelnut abe ukubhangqwa okuhle koshokoledi. Zama ukuhlanganisa ama-hazelnut noshokoledi omnyama osezingeni eliphakeme nge-dessert ephansi ye-carb. Ungasebenzisa futhi ufulawa we-hazelnut njengenye indlela keto-friendly ufulawa ohlukile.

Thenga ama-hazelnuts online.

9. Amantongomane

Amantongomane ngobuciko ayimidumba, okusho ukuthi ahlobene kakhulu nobhontshisi nodali kunamanye amantongomane akulolu hlu. Kodwa-ke, angenye yamantongomane atholakalayo kakhulu futhi angakhetha kakhulu ama-keto dieters.

I-ounce elilodwa (ama-28 amagremu) amakinati aqukethe ():

• Amakholori: 164
• Amaprotheni: 7 amagremu
• Amafutha: 14 amagremu
• Inani lama-carbs: 6 amagremu
• Umucu: 2 amagremu
• Ama-carbs we-Net: 4 amagremu

Ziwumthombo omuhle kakhulu wamaprotheni asuselwa ezitshalweni futhi zigcwele ama-amino acid abalulekile, izakhiwo zokwakha amaprotheni okufanele uzithole ngokudla kwakho ().

Amantongomane aphakeme kakhulu ku-leucine, i-amino acid (BCAA) ebalulekile eyaziwa ngokukhuthaza ukukhula kwemisipha ().

Amantongomane nebhotela lamantongomane angajatshulelwa njengokudla okulula noma ukwengeza kuma-smoothies, amaprotheni shakes, noma ama-dessert keto. Zingasetshenziswa futhi kumasoso anambitheka ase-Asia afana ne-satay sauce bese ufaka izigaxa ezitsheni ezinjenge-stir-fries.

Kungakuhle kakhulu empilweni yakho ukuthi ukhethe amantongomane angenawo usawoti kanye nebhotela lamantongomane lemvelo ngaphandle koshukela ongeziwe.

Thenga amakinati angenasawoti ku-inthanethi.

10. Imbewu yeSesame

Imbewu yeSesame iyisithako esidumile esisetshenziswa emhlabeni wonke, ikakhulukazi njengokupheka izimpahla ezibhakiwe njengama-hamburger buns. Ziphansi kuma-carbs futhi zinamafutha amaningi, okubenza babe ukukhetha okuhle kokudla kwe-ketogenic.

I-ounce elilodwa (amagremu angama-28) wembewu yesame iqukethe ():

• Amakholori: 160
• Amaprotheni: 5 amagremu
• Amafutha: 13 amagremu
• Inani lama-carbs: 7 amagremu
• Umucu: 5 amagremu
• Ama-carbs we-Net: 2 amagremu

Zigcwele futhi ama-anti-inflammatory antioxidants abizwa ngama-lignans.

Izifundo eziningana zihlobanisa imbewu yesame nokuncipha kokuvuvukala. Ukuvuvukala okungapheli kuye kwaxhunyaniswa nezimo ezahlukahlukene, njengesifo senhliziyo kanye nomdlavuza othile (,,,).

Imbewu yeSesame ingajatshulelwa njenge-topping e-crunchy yama-stir-fries namasaladi, noma njengesithako kuma-keto crackers nezinkwa. I-Tahini, ukusabalala okwenziwe ngezimbewu ze-sesame emhlabathini, futhi kuyindlela enhle, enhle kakhulu ye-keto-friendly.

Thenga imbewu yesame online.

11. Amantongomane kaphayini

Amantongomane kaphayini ngamantongomane omuthi aziwa kakhulu njengesithako se-pesto, isoso lase-Italy elenziwe ngamafutha omnqumo, ushizi weparmesan, ne-basil.

Kodwa-ke, ziguquguquka ngokweqile futhi zinokunambitheka okuhlukile, okomhlaba okubhangqa kahle nokudla okuningi. Futhi zenzeka ziphansi ngama-carbs futhi zinamafutha amaningi.

I-ounce elilodwa (ama-28 amagremu) wamantongomane ephayini linikeza ():

• Amakholori: 191
• Amaprotheni: 4 amagremu
• Amafutha: 19 amagremu
• Inani lama-carbs: 4 amagremu
• Umucu: 1 igremu
• Ama-carbs we-Net: 3 amagremu

Ziqukethe amafutha abizwa nge-pinolenic acid, angahle anciphise indlala ngokulawula ama-hormone athinta isifiso sokudla, njenge-cholecystokinin (CCK) ne-peptide-1 efana ne-glucagon (i-GLP-1) (34).

Ucwaningo olulodwa kwabesifazane abangu-18 abakhuluphele ngokweqile ngemuva kokuyeka ukuya esikhathini bathola ukuthi ababambiqhaza badle ukudla okungaphansi okungama-36% ngemuva kokuthatha amagremu ama-3 kawoyela we-pine nut ogxilile ngesidlo sasekuseni kunangesikhathi bathatha i-placebo ().

Ngenkathi kuthembisa, ucwaningo olwengeziwe kule ndawo luyadingeka.

Amantongomane kaphayini angasetshenziswa ezitsheni eziningi ukwengeza izinga elithile le-flavour. Futhi, i-pesto iyi-sauce engokwemvelo enobungani benyama noma imifino. Lamantongomane nawo angadliwa engaphekiwe noma athosiwe njengesidlo.

Thenga amantongomane kaphayini online.

12. Imbewu ye-sunflower

Imbewu ye-sunflower iyisidlwana esidumile, esinamafutha amaningi esingenza isengezo esihle kakhulu ekudleni kwakho kwe-keto. I-ounce elilodwa (amagremu angama-28) wembewu ye-sunflower enamagobolondo iqukethe ():

• Amakholori: 164
• Amaprotheni: 6 amagremu
• Amafutha: 14 amagremu
• Inani lama-carbs: 6 amagremu
• Umucu: 2 amagremu
• Ama-carbs we-Net: 4 amagremu

Olunye ucwaningo lubonisa ukuthi ukudla imbewu ye-sunflower kungazuzisa impilo ngezindlela eziningana.

Isibonelo, lezi zinhlamvu ziphezulu kuma-antioxidants alwa nokuvuvukala, njengevithamini E, flavonoids, kanye nama-phenolic acid, futhi kutholakale ukuthi anezakhi ze-antidiabetic kanye ne-anti-inflammatory ezifundweni zezilwane ().

Imbewu ye-sunflower idliwa yodwa njengesinongo kodwa futhi yenza isaladi enkulu. Ngaphezu kwalokho, ungathenga ibhotela le-sunflower ezitolo eziningi zokudla.

Njengamantongomane, kungcono ukhethe izinhlobo ezingenawo usawoti.

Thenga imbewu ye-sunflower engavunyelwe

13. Ama-alimondi

Ama-alimondi nemikhiqizo ehlobene efana nebhotela le-alimondi, ubisi, noma ufulawa kungukudla okuhlukahlukene kwe-keto yokudla.

I-ounce elilodwa (ama-28 amagremu) ama-alimondi liqukethe ():

• Amakholori: 164
• Amaprotheni: 6 amagremu
• Amafutha: 14 amagremu
• Inani lama-carbs: 5 amagremu
• Umucu: 3 amagremu
• Ama-carbs we-Net: 2 amagremu

Njengamanye amantongomane ezihlahla, ama-alimondi axhumene nezinzuzo ezahlukahlukene zezempilo ngenxa yephrofayili yawo yokudla.

Ngaphezu kokuhlushwa okukhulu kwamaprotheni, amafutha anempilo, ne-fiber, ama-alimondi acebile ku-vitamin E, i-magnesium, ithusi nama-antioxidants afana ne-proanthocyanidins ().

Olunye ucwaningo lubonisa ukuthi ukudla ama-alimondi kunganciphisa ubungozi bakho bezimo ezifana nohlobo 2 sikashukela, isifo senhliziyo, kanye ne-Alzheimer's (,).

Ama-alimondi angajatshulelwa eluhlaza noma othosiwe njengesidlwana se-keto-friendly. Ungathenga futhi wenze ubisi lwe-almond noma ibhotela elinobungane be-keto. Ngaphezu kwalokho, ufulawa wama-alimondi uyindlela kafulawa esetshenziswa kabanzi.

Thenga ama-alimondi nofulawa wama-alimondi online.

Okubalulekile

Amantongomane nembewu kuyagcwaliswa, ukudla okunhlobonhlobo okuthandwa ngabantu abalandela i-carb ephansi, amaphethini wokudla okunamafutha aphezulu njengokudla kwe-ketogenic.

Bangezela ukunambitheka, okwahlukahlukene, nokuqhekeka ekudleni okunobungane be-keto kanye nokudla okulula. Womabili amantongomane nembewu yimithombo emihle kakhulu yamafutha enempilo, amaprotheni, ifayibha, amavithamini, amaminerali kanye nama-antioxidants.

Zingadliwa zodwa njengokudla okulula futhi okulula noma okungezwe kumasaladi, ukuqhuqha, uphudingi, nezinye izindlela eziningi zokupheka. Amanye amantongomane nembewu kungacutshungulwa kube ubisi olunobungane be-keto, ukusabalala, kanye nokuchuma.

Amantongomane ayi-13 nembewu echazwe ngenhla angaba mnandi, enezele ukukhulisa impilo endleleni yakho yokuphila keto.