Ungasola Ukudla Kwe-Keto Kulawo Avocado Abizayo

-Delile

• Buyekeza kwe-

Akubanga nje isikhathi esidlule lapho omunye usozigidi wase-Australia ebesola ukuthambekela kweminyaka eyizinkulungwane nge-toast ye-toast ngezinkinga zabo zezezimali. Futhi, lalela, akukho lutho olungalungile ngokulahla u-$19 uma uwuphethe ukwatapheya ophihliziwe esinkwa salelo gremu le-brunch.

Kepha uma uzama nje ukudla okunempilo futhi mhlawumbe wehlise isisindo, kungenzeka ukuthi ubhekene nokushaqeka kwesitika njalo lapho ufika esitolo ukuze uthole umkhiqizo omusha. Kuvela ukuthi i-keto dieters-kanye namanye ama-fat-fat, low-carb devotees-yenyuse amanani entengo yokudla okunamafutha aphezulu njengokwatapheya, ibhotela, amafutha omnqumo, ne-salmon ngamaphesenti angaba ngu-60 eminyakeni eyisithupha edlule. ngokusho kombiko ovela ku- I-Wall Street Journal. (Intengo yesitashi esinjengommbila, ubhontshisi wesoya, nokolweni isalokhu ifana noma yehla.)

Ukudla kwe-keto kudinga amaphesenti angama-70 amakholori ukuthi aqhamuke emafutheni anempilo, amaphesenti angama-20 avela kumaprotheni, futhi amaphesenti ayi-10 kuphela avela kuma-carbs. Ama-keto dieters athanda ukwatapheya ngoba agcwele amafutha e-monounsaturated, noma amafutha "anempilo", anganciphisa ubungozi besifo senhliziyo futhi asize umzimba wakho ukuthi uthathe amavithamini ancibilika anamafutha u-A, K, D no-E. usayizi we-avocado unama-khalori angama-227, nama-gramu angama-20 amafutha, okungama-calories angama-188 wamafutha nge-avocado ngayinye, ngokusho koMnyango Wezolimo Wezolimo wase-United States. Uma uku-keto futhi udla ama-calories angu-2,000 ngosuku, amaphesenti angu-70-noma angu-1,400-walawo khalori kufanele avele emafutheni anempilo. Awukwazi ukuthola * wonke * lawo makhalori avela kuma-avocado; uzodinga ukudla ngaphezu kwe-7 ngosuku.

Kepha abantu badla kakhulu kunanini ngaphambili, futhi njengoba isidingo sala mafutha enempilo sikhuphukile, ukutholakala komhlaba, izinkathi ezikhulayo, kanye nokukhathazeka kwemvelo kugcine abakhiqizi ukuthi bangayi ku-HAM ekunikezeni ngemikhiqizo ethe xaxa. Ngokwemvelo, lokho kuqhutshwa intengo yemakethe inyuke.

Kepha lalela, uthembele kuphela kuma-avocado emafutheni akho aphilile kuhle ukuvilapha ngalesi sikhathi. Kunokuningi ukudla okunempilo okunamafutha aphakeme ongaphendukela kukho esikhundleni sama-avokhado: i-yogurt egcwele yamaGrikhi, amantongomane ama-macadamia, uwoyela kakhukhunathi oyintombi, ukhilimu ushizi ne-tuna, ubhekeni, ulwelwe, amaqanda, ne-steak enotshani abambalwa.

Futhi, ukwatapheya ngukudla okunokwethenjelwa okuthembekile esitolo. NgoNovemba 2018, izingqinamba eziphakathi kwabalimi be-avocado nezinkampani zokupakisha nokusabalalisa eMichoacán, izwe eliphambili elikhiqiza ukwatapheya eMexico, zabangela ukuthunyelwa kwe-avocado kwehle ngamaphesenti angama-88. Futhi ochwepheshe baxwayise ngokunye ukusweleka ngaphambi nje kweSuper Bowl yalo nyaka, ngenxa yokushoda kukaphethiloli eMexico okwakukhona abasebenzi ababethola kanzima ukuvuna amathani ayi-120,000 amakotapeya abatshali ababenethemba lokuwathumela e-US Okwenza amanani entengo okwatapheya ngo-2018 agxume cishe $ 20 ibhokisi ngalinye.

Iqiniso: Akushibhile ngaso sonke isikhathi ukudla okunempilo. Kepha uma uzama ukulandela okunye kwalokhu kudla okunemfashini, akukhona nje ukukhetha inketho esobala (ukukhwehlela, i-avocado smoothie ebiza amanani) ukuze unamathele kumapharamitha. Kumele njalo yenza ucwaningo lwakho ngaphambi kokungena ekudleni okuvimbelayo njenge-keto (uJillian Michaels uyakuzonda ngoba kucishe kuqede lonke iqembu le-macronutrient) ngoba njengoba lithandwa njengoba kunjalo, kungenzeka kungabi ukukhetha okunempilo kakhulu kuwe. Futhi uma ungeke ukwazi ukubambelela kuma-keto 100%, kusenemithetho yokudla enempilo ongayithatha kuyo.

Mane ukhumbule ukuthi yize ama-avocado emakhulu, angukudla okukodwa. Futhi amafutha anempilo ayingxenye eyodwa kuphela yokudla okunempilo okunempilo. Uma ungakwazi ukuletha u-$5 ngesithelo ngasinye, lokho kulungile-kunezinye izinketho eziningi esitolo ezingeke ziphule ibhange.

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