Ngabe u-Edamame Keto-Unobungani?

-Delile

• Ukugcina i-ketosis ekudleni kwe-keto
• I-Edamame iyi-legume eyingqayizivele
• Akuwona wonke amalungiselelo anobungane be-keto
• Kungani kufanele ucabangele lokhu
• Okubalulekile

Ukudla kwe-keto kulandela i-carb ephansi kakhulu, iphethini yokudla okunamafutha amaningi okuhlose ukufeza ukuncipha noma ezinye izinzuzo zezempilo ().

Imvamisa, izinhlobo eziqinile zokudla zivimbela imidumba inikezwe okuqukethwe kwayo okuphezulu kakhulu kwe-carb.

Ngenkathi ubhontshisi we-edamame uyimidumba, iphrofayli yabo eyingqayizivele yokudla okunempilo ingakwenza uzibuze ukuthi ingabe i-keto-friendly.

Lo mbhalo uhlola ukuthi i-edamame ingangena yini ekudleni kwakho keto.

Ukugcina i-ketosis ekudleni kwe-keto

Ukudla kwe-ketogenic kuphansi kakhulu kuma-carbs, kunamafutha amaningi, futhi kunamaprotheni amaphakathi.

Le ndlela yokudla idala ukuthi umzimba wakho ushintshele ku-ketosis, isimo se-metabolic lapho umzimba wakho ushisa khona amanoni - esikhundleni se-carbs - ukwenza imizimba ye-ketone futhi uyisebenzise njengophethiloli (,).

Ukuze wenze kanjalo, ukudla kwe-ketogenic kuvamise ukukhawulela ama-carbs kungabi ngaphezu kuka-5-10% wokudla kwakho kwekhalori lansuku zonke, noma okungenani amagremu angama-50 ngosuku ().

Ngomongo, 1/2 inkomishi (86 amagremu) kabhontshisi omnyama ophekiwe unama-gramu angama-20 ama-carbs. Njengoba kunikezwe ukuthi imidumba efana nobhontshisi omnyama iwukudla okunothe kakhulu, akubhekwa njenge-keto-friendly ().

Uzodinga ukugcina lokhu kudla okuphansi kwe-carb ukuze ugcine i-ketosis. Ukuthola ama-carbs amaningi ekudleni kwakho kuzobuyisela umzimba wakho kumodi yokushisa i-carb.

Labo abalandela le ndlela yokudla badonswa yikhono layo lokubanga ukunciphisa umzimba ngokushesha, kanye nokuhlangana kwayo nezinye izinzuzo zezempilo, njengokulawulwa koshukela osegazini nokuncipha kokuquleka phakathi kwalabo abanesifo sokuwa (,,).

Kodwa-ke, kudingeka olunye ucwaningo ngemiphumela yesikhathi eside yokudla empilweni yonke.

Ukudla kwe-keto kune-carb ephansi kakhulu futhi icebile ngamafutha. Ihambisa umzimba wakho ku-ketosis, egcinwa ngokudla kwe-carb okungekho ngaphezu kuka-5-10% wokudla kwakho kwansuku zonke kwekhalori. Ukudla kuye kwaxhunyaniswa nezinzuzo eziningana zezempilo.

I-Edamame iyi-legume eyingqayizivele

Ubhontshisi we-Edamame ngosoya ongavuthiwe ovamise ukubiliswa noma abiliswe kugobolondo lawo oluhlaza ().

Zibhekwa njengendumba, isigaba esifaka phakathi ubhontshisi, udali, namantshontsho. Imidumba, kufaka phakathi ukudla okususelwa ku-soy, kuvame ukucatshangwa njengokunothe kakhulu nge-carb ukuba yingxenye yokudla kwe-keto.

Noma kunjalo, ubhontshisi we-edamame uhlukile. Banenani elanele le-fiber yokudla - okusiza ukukhokhela konke okuqukethwe kwe-carb ().

Lokhu kungenxa yokuthi i-fiber yokudla uhlobo lwe-carb olungagayeki emzimbeni wakho. Esikhundleni salokho, ihamba ngomgudu wakho wokugaya ukudla futhi ingeza inqwaba esitokisini sakho.

Inkomishi engu-1/2 (75-gram) yokuphaka i-edamame eneshell inama-gramu ayi-9 ama-carbs. Kodwa-ke, lapho ukhipha amagremu ayo amane we-fiber yokudla, kuveza ama-gramu ama-5 kuphela we-net carbs ().

Igama elithi net carbs lisho ama-carbs asala ngemuva kokukhipha i-fiber yokudla kuma-carbs aphelele.

Ngenkathi i-edamame ingangezwa ekudleni kwakho kwe-keto, gcina usayizi wesabelo sakho kwinani elilinganiselwe le-1/2 inkomishi (75 amagremu) ukusiza ukugcina i-ketosis.

Ubhontshisi we-Edamame yimidumba, evame ukukhishwa ekudleni keto. Kodwa-ke, ziphezulu ku-fiber yokudla, okusiza ukukhokhela amanye ama-carbs. Izingxenye ezinesizotha zalawa bhontshisi zilungile ekudleni kwe-keto.

Akuwona wonke amalungiselelo anobungane be-keto

Izici ezahlukahlukene zingathonya ukubizwa kwe-edamame njenge-keto-friendly. Isibonelo, ukulungiselela kuyinto okufanele uyicabangele.

I-Edamame ingashiswa, ibiliswe, noma ithosiwe - ngaphakathi noma ngaphandle kwepod yayo. Ngenkathi i-pod yayo engaconsiki ingadli, ubhontshisi wayo ogqamile oluhlaza uvame ukuthwalwa udliwe wodwa.

Zingabuye zihlanzwe noma zihlanganiswe ngokuphelele ezinhlotsheni zokudla, njengama-saladi nezitsha zokusanhlamvu, okungenzeka noma kungabi yi-keto-friendly.

Khumbula ukuthi lokhu okudlayo eceleni kwe-edamame yakho kuzoba nomthelela kwinani lama-carbs othola kulokho kudla. Ukucabangela lokhu kuzosiza imizamo yakho yokugcina i-ketosis.

Amagobolondo e-edamame avame ukufakwa usawoti, amamiksi ayoliswe, noma ama-glazes. Lawa malungiselelo, ikakhulukazi lawo afaka ushukela noma ufulawa, angangeza ku-carb count ephelele.

Akuwona wonke amalungiselelo e-edamame anobungane be-keto. Lawa mabhontshisi angafakwa ezitsheni ezikuthatha ngaphezu komkhawulo wakho we-keto carb noma zingafakwa izithako ezicebile nge-carb.

Kungani kufanele ucabangele lokhu

Kunezinzuzo eziningi zokufaka i-edamame ekudleni kwakho keto.

Ubhontshisi we-Edamame unenkomba ephansi ye-glycemic, okusho ukuthi awalusiki ushukela wegazi njengamanye ama-carbs. Lokhu kungenxa yokuqukethwe kwawo okusinefayibha namaprotheni amaningi (,).

Inkomishi engu-1/2 (75 amagremu) we-edamame upakisha ama-gramu ayi-8 wamaprotheni, isakhamzimba esibalulekile ekulungisweni kwezicubu neminye imisebenzi eminingi ebalulekile (,,,).

Ngaphezu kwalokho, i-edamame iletha ezinye izakhi zomzimba ezibalulekile, kufaka phakathi i-iron, i-folate, amavithamini K no-C, ne-potassium, okunye okungenzeka ukuthi kuyantuleka ekudleni keto ().

Ngenkathi umlando ubalulekile ekwakhekeni kwamangqamuzana egazi abomvu, uvithamini K usiza ukuvimba okufanele. IVitamin C nayo ibalulekile kwezempilo, ikakhulukazi ngendima yayo ekusebenzeni komzimba nasekulungiseni izilonda (,,).

Kungaba nzima ukuthola ama-micronutrients anele ekudleni okuqinile kwe-keto, ngoba ukudla okunjalo kusika imifino, kanye nezithelo nezinhlamvu eziningi. Ezingxenyeni ezinesizotha, i-edamame ingaba ukwengeza okuhle ekudleni kwakho kwe-keto.

Ezingxenyeni ezinesizotha, i-edamame ingakugcina ku-ketosis ngenkathi iletha izakhamzimba ezibalulekile, njenge-fiber, i-iron, i-protein, i-folate, namavithamini C no-K.

Okubalulekile

Ukudla kwe-keto kunamafutha aphezulu futhi kuphansi kakhulu kuma-carbs. Ihambisa umzimba wakho ku-ketosis, isimo lapho umzimba wakho ushisa khona amanoni esikhundleni se-carbs njengophethiloli.

Ukugcina i-ketosis, ukudla kwakho kwe-carb kudinga ukuhlala kuphansi kakhulu - imvamisa i-50 gramu yama-carbs noma ngaphansi ngosuku.

Imvamisa, imidumba ine-carb eningi kakhulu ukuthi ingafakwa ekudleni keto. Ngenkathi i-edamame iyi-legume, iphrofayili yayo eyingqayizivele yokudla okunempilo ikubeka endaweni ye-keto grey.

Ngenkathi i-keto dieters eqinile ingathola ukuthi okuqukethwe kwayo kwe-carb kuphakeme kakhulu, abanye bangathola ukuthi ngezikhathi ezithile ingafakwa ekudleni kwabo keto ezingxenyeni ezinesizotha.

Khumbula ukuthi kunezizathu eziningi zokufaka ubhontshisi we-edamame ekudleni kwe-keto, njengokuqukethwe kwawo kwe-fiber ephezulu namaprotheni. Futhi bapakisha amavithamini namaminerali abalulekile akhulisa impilo yakho yonke.