Amafutha ayi-14 Anempilo Esidlweni SaseKeto (Kanye Nokunye Ukulinganiselwa)

-Delile

• 1. Ukwatapheya no-avocado oil
• 2. Amantongomane
• 3. Amabhotela enati nembewu
• 4. Imbewu yefilakisi
• 5. Hemp izinhliziyo
• 6. Imbewu yeChia
• 7. Iminqumo kanye namafutha omnqumo acindezelwe abandayo
• 8. Amakhukhunathi namafutha kakhukhunathi angachazwanga
• 9. Ama-cocoo nibs
• 10. I-yogurt egcwele yamafutha aseGrisi
• 11. Izinhlanzi ezinamafutha
• 12. Amaqanda aphelele
• 13. Ibhotela
• 14. Ushizi
• Amafutha anomkhawulo ku-keto
• Amafutha we-Artificial
• Inyama elungisiwe
• Ukudla okuthosiwe
• Okubalulekile

Uma ulandela ukudla okunamafutha aphezulu, okuphansi kakhulu kwe-carb ketogenic (keto), kubalulekile ukukhumbula ukuthi akuwona wonke amafutha adalwe alinganayo.

Eminye imithombo yamafutha ingcono kuwe kuneminye, futhi kubalulekile ukuthi ugcwalise ipuleti lakho ngezinketho ezinhle kakhulu zokufinyelela ngempumelelo imigomo yakho yezempilo.

Nayi imithombo eyi-14 enempilo yamafutha ongayijabulela ekudleni keto.

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

1. Ukwatapheya no-avocado oil

Ukwatapheya awugcini ngokuba ngumthombo omuhle kakhulu wamafutha anempilo yenhliziyo kepha futhi uhlinzeka ngomthamo omkhulu wefayibha namavithamini namaminerali abalulekile ().

Ucwaningo luphakamisa ukuthi ukwatapheya kanye no-oyela wabo kungasekela impilo yenhliziyo, ushukela wegazi olinganiselayo, nokuguga okunempilo (,).

Jabulela ukwatapheya uqobo, ulusebenzise ukwenza i-guacamole, noma ulingeze kuma-smoothies namasaladi wokuthuthukisa okuqukethwe okunamafutha nezakhi. Fafaza uwoyela we-avocado kuma-veggies agosiwe noma ashubile noma uwasebenzise ukwenza okokugqoka isaladi kanye neminye imicu enobungani be-keto.

2. Amantongomane

Ukubandakanya izinhlobo ezahlukahlukene zamantongomane ekudleni kwakho kuyindlela enhle yokuqinisa ukudla kwakho okunempilo, amaprotheni asekelwe ezitshalweni, kanye ne-fiber ().

Ngokwengeziwe, ukudla okuphezulu kwamantongomane kuhlotshaniswa nengozi encishisiwe yesifo senhliziyo nokufa okuhambisana nomdlavuza, isifo sikashukela, kanye nezifo zokuphefumula ().

Amantongomane ayahluka ngokwakhiwa kwawo kwezakhi, ngakho-ke ukudla izinhlobo zezintandokazi zakho kuzokusiza uthole izinzuzo eziningi. Ama-pistachio, ama-walnuts, ama-alimondi, ama-pecans, ama-cashews, namantongomane aseBrazil konke kuyizinketho ezinhle ze-carb ephansi, ukudla okunamafutha amaningi njenge keto.

Thatha amantongomane ahlanganisiwe ongadla kuwo, uwafafaze kumasaladi namasobho akho, noma wenze ukusabalala okususelwa kumantongomane njenge-walnut pesto.

3. Amabhotela enati nembewu

Amabhotela enati nembewu anikela ngezinzuzo ezifanayo nokudla amantongomane nembewu ephelele - kepha kwiphakeji eguquguqukayo.

Sakaza ibhotela lika-sunflower phezu kwama-keto crackers noma usebenzise ibhotela le-alimondi njengediphu yemifino ephansi ye-carb.

Faka ibhotela yakho oyithandayo oyithandayo kuma-smoothies noma uyisebenzise njengesisekelo sokwenza ukulunywa kwamandla. Ungafaka namabhotela wamantongomane kumasoso nakuma-marinade ezinhlanzi noma ama-noodle e-veggie.

Ungenza ama-butters wakho wamantongomane nembewu uma ufuna, kodwa uma uhlela ukusebenzisa izinguqulo ezithengwe esitolo, qiniseka ukuthi ufunda ilebula lesithako. Ezinye izinhlobo ziqukethe okokunandisa okungeziwe okungabenza bangakulungeli ukudla keto.

4. Imbewu yefilakisi

Imbewu yefilakisi iwumthombo omuhle kakhulu wamafutha we-omega-3 alwa nokuvuvukala, ifayibha, nezinhlanganisela zezitshalo ezikhuthaza impilo.

Inkomishi yekota eyodwa (amagremu angama-42) wembewu yefilakisi inikezela ngamagremu ayi-11 wefayibha, ama-gramu ayi-7 wamaprotheni, nama-gramu ayi-18 amafutha, ingxenye yawo evela ku-omega-3s ().

Ucwaningo lukhombisa ukuthi imbewu yefilakisi kanye namafutha ayo kungasiza ekuvikeleni isifo senhliziyo, umdlavuza, isifo sikashukela kanye nezifo zobuchopho eziwohlokayo ().

Faka imbewu yefilakisi emhlabathini kuma-smoothies noma uwafafaze kumasaladi, amasobho, noma i-keto yogurt parfait. Ungafaka futhi imbewu yefilakisi ephelele noma yomhlabathi kuzindlela zakho zokupheka ozithandayo zabaqhekeki abanobuhle be-keto, ama-muffin nama-pancake.

5. Hemp izinhliziyo

Izinhliziyo ze-Hemp, noma imbewu, kungenye indlela enhle, enomsoco wokuqinisa ukudla kwamafutha ekudleni kwe-ketogenic.

Izipuni ezintathu (amagremu angama-30) ezinhliziyo ze-hemp zinikeza ngama-gramu ayi-15 amafutha, okubenza bakhethe kahle ukudla okunamafutha aphezulu ().

Bangomunye wemithombo embalwa kakhulu ephelele yamaprotheni anezitshalo aqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile. Futhi, bapakisha amavithamini namaminerali ahlukahlukene, kufaka phakathi uvithamini E, i-calcium, i-iron ne-potassium ().

Izinhliziyo ze-hemp zinokunambitheka okuncane nokuthungwa okufana nembewu yesame, ngakho-ke kulula ukuzixuba ekudleni okuhlukahlukene ngaphandle kokushintsha iphrofayili yokunambitheka kakhulu.

Afafaze ngaphezulu kwe-yogurt, amasaladi, nemifino eyosiwe, uwahlanganise namasmoothies namasobho, noma uwafake ekulungeni kwamandla. Ungabangeza futhi kumasoso nasekugqokeni.

Ungathenga izinhliziyo ze-hemp endaweni yangakini noma ku-inthanethi.

6. Imbewu yeChia

Imbewu ye-Chia icebile emafutheni anempilo nase-fiber, okubenza babe ngabalingani abalungele ukudla keto.

Ku-isipuni esingu-1 (15 amagremu) wembewu ye-chia, uthola amagremu ama-4 amafutha, ikakhulukazi ama-omega-3s, kanye no-4 gram we-fiber, okucishe kube ngu-16% we-Daily Value (DV) ().

Lezi zinhlamvu ziqukethe nezinhlanganisela zezitshalo ezahlukahlukene, kufaka phakathi i-quercetin ne-kaempferol, ezinganciphisa ukuvuvukala futhi zivimbele izimo ezingalapheki, njengomdlavuza, isifo senhliziyo nesifo sikashukela ().

Ngokwengeziwe, imbewu ye-chia inekhono elihlukile lokumunca amanzi. Lapho ifakwa ketshezi amahora ambalwa, iba ne-gelatinous kakhulu. Kuleli fomu, zingasetshenziselwa ukwenza i-chia pudding noma ukushisa usoso nokugqokiswa.

Njengezinye izimbewu, i-chia ingahlanganiswa nama-smoothies noma inyakaziswe ibe yi-yogurt, amasobho namasaladi. Ungazisebenzisa nokwenza ama-crackers wesitayela se-keto noma njengokudla kwezinhlanzi ezibhakiwe, inkukhu noma ingulube.

7. Iminqumo kanye namafutha omnqumo acindezelwe abandayo

Izinzuzo zeminqumo namafutha omnqumo zicwaningwe amashumi eminyaka, futhi akumangalisi ukuthi zivame ukufakwa ekudleni okuningi okunempilo emhlabeni.

Ama-oliva awalayishwa kuphela ngamafutha enempilo yenhliziyo kepha futhi aqukethe i-vitamin E kanye nezinhlanganisela zezitshalo ezahlukahlukene ezaziwa ukunciphisa ukuvuvukala kanye nengozi yakho yezimo ezingalapheki ezifana nesifo senhliziyo, umdlavuza kanye ne-osteoporosis (,).

Ama-Olive enza isidlo esilula nesiphathekayo kepha futhi aphonswa kakhulu kumasaladi noma adliwe njengengxenye ye-antipasti. Ukuze uthole umfutho owengeziwe wokunambitheka okufaka iminqumo ngegalikhi, ama-pimentos, noma ushizi we-gorgonzola.

Hlanza iminqumo yonke ngamafutha omnqumo, ama-anchovies, nama-capers ukwenza i-tapenade yokwengeza amafutha, ukunambitheka nomswakama kuma-veggie sandwich wraps.

Amafutha omnqumo e-virgin acindezelwe kakhulu angacindezelwa ngemifino egosiwe noma esetshenzisiwe kancane ukukhulisa okuqukethwe okunamafutha noma ukuyisebenzisa njengesisekelo sokugqoka noma i-marinade yenyama eyosiwe, imifino noma isaladi entsha.

8. Amakhukhunathi namafutha kakhukhunathi angachazwanga

Amakhukhunathi kanye namafutha kakhukhunathi yimithombo edumile yamafutha we-keto ngoba anikela ngomthombo wemvelo we-medium-chain triglycerides (MCTs), uhlobo lwamafutha umzimba wakho ongawamunca futhi uwasebenzise kalula.

Ucwaningo luphakamisa ukuthi ama-MCTs anganciphisa ushintsho lwakho lube yi-ketosis, isimo lapho umzimba wakho ushisa khona amafutha kaphethiloli kune-glucose ().

Ngaphezu kwalokho, ama-MCT maningi amathuba okuthi ashiswe njengamandla futhi mancane amathuba okuthi agcinwe njengamafutha, angasiza ekunciphiseni isisindo ().

Engeza ama-flakes kakhukhunathi angenashukela kumxube womzila owenziwe ngokwabo noma ama-smoothies. Sebenzisa ubisi lukakhukhunathi onamafutha agcwele ukwenza inyama ejiwe noma imifino eyosiwe emafutheni kakhukhunathi. Ukuze uthole ukunambitheka kwesitayela sesiqhingi, zama irayisi ukholifulawa othunyelwe emafutheni kakhukhunathi kanye nejusi elisha likalamula.

9. Ama-cocoo nibs

Uma ucabanga ukuthi ushokoledi akuyona eyakho ekudleni kwe-keto, cabanga futhi.

Ama-coco nibs awuhlobo lukashokholethi oluhlaza ongasetshenziswanga, ongalungiswa. I-ounce elilodwa (ama-28 amagremu) lihlinzeka ngama-gramu ayi-12 wamafutha nokushaya amagremu ayi-9 we-fiber ().

Ushokoledi omnyama waziwa kakhulu ngokunikezwa kwawo okunothile kwama-polyphenols, angamakhemikhali ezitshalo anemiphumela enamandla yokulwa nokuvuvukala engakhuthaza ukukhula kwamagciwane anempilo emathunjini ().

Faka ama-cocoo nibs kuma-smoothies enziwe ekhaya, ukulunywa kwamandla, noma ukuhlanganiswa komkhondo. Uma unezinyo elimnandi, yenza ushokoledi oshisayo we-keto ngokuncibilikisa ama-cocoo nibs obisini lukakhukhunathi olungenashukela esitofeleni. Bese uhlanganise isiphuzo sakho se-keto-friendly, njenge-stevia noma isithelo se-monk.

Ungathenga ama-cocoa nibs ezitolo noma ku-inthanethi.

10. I-yogurt egcwele yamafutha aseGrisi

Yize iqukethe ama-carbs, i-yogurt yama-Greek engafakwanga ushukela, futhi enamafutha angaba ukwengeza okunempilo ekudleni kwe-ketogenic.

Ukuphakelwa okungu-5.3-ounce (150-gram) kunikela cishe ngama-gramu ayi-6 amafutha, ama-gramu ayi-13 wamaprotheni, nama-gramu ayi-6 ama-carbs, kanye ne-15% ye-DV ye-calcium ().

I-yogurt futhi ingumthombo omuhle wamagciwane awusizo awaziwa ngama-probiotic, akhuthaza ukusebenza okunempilo kokugaya ukudla ().

Yidla i-yogurt yamaGrikhi iyodwa noma wakhe i-keto yogurt parfait ngokubeka amantongomane, imbewu, ukhukhunathi, nokhokho ngayo.Ungaphinda uhlanganise ngamakhambi nezinongo ukwenza i-veggie dip enambithekayo.

11. Izinhlanzi ezinamafutha

Izinhlanzi ezinamafutha njenge-salmon, i-tuna, ama-anchovies, nama-sardine yizengezo ezinhle ekudleni okunempilo kwe-ketogenic.

Bacebile ngamaprotheni asezingeni eliphakeme kanye namafutha we-omega-3 anempilo yenhliziyo. Izinhlobo ezithile ezifana ne-salmon nazo zihlinzeka ngomthamo omkhulu kavithamini D, isakhi somzimba esibalulekile ekusebenzeni komzimba, impilo yethambo, nokuningi ().

Bhaka noma ugcobe ifayili yezinhlanzi ezibanjwe zasendle, ezinamafutha ukukhonza ngaphezulu kwesaladi noma eceleni kwemifino eyosiwe. Ungasebenzisa futhi inhlanzi yakho oyithandayo ekheniwe exutshwe nemayonnaise, amakhambi nezinongo ukufaka izinto ezisongwa ngo ulethisi, ukwatapheya noma izinti zesilimo esidliwayo esinamagatsha anamanzi.

12. Amaqanda aphelele

Amaqanda anomsoco njengoba eguquguquka, okwenza kube lula ukwengeza ekudleni kwe-ketogenic.

Iqanda elilodwa lika-56-gram lipakisha cishe amagremu ama-5 amafutha, amagremu ayi-7 wamaprotheni, nama-calories ayi-80 ().

Qiniseka ukuthi udla iqanda lonke, njengoba isikhupha sinothe ngamavithamini B kanye nama-antioxidants anamandla i-lutein ne-zeaxanthin, asekela impilo yamehlo ().

Bilisa kanzima iqanda lamaqanda ukuze ube nokudla okulula isonto lonke noma engeza imayonnaise encane bese uwaguqula abe isaladi lamaqanda. Yenza ingxabano elayishwe imifino ephansi ye-carb noma ubeke amaqanda nge-avocado kanye nosamatisi osikiwe.

13. Ibhotela

I-Butter ilungele impilo yakho ye-keto, njengoba ingekho i-carb futhi icishe ibe ngama-80% amafutha ().

Yize bekude kubhekwe njengengozi empilweni yenhliziyo, ucwaningo lwamanje lukhombisa ukuthi kunokuhlangana okuncane noma okungathathi hlangothi phakathi kokudla ibhotela nesifo senhliziyo kanye nobungozi bohlangothi ().

IButter nayo ingenye yemithombo yokudla ecebe kakhulu ye-butyrate. Ucwaningo lwakuqala luphakamisa ukuthi lolu hlobo lwamafutha we-chain-short lungadlala indima enkulu ekukhuthazeni impilo yengqondo ().

Olunye ucwaningo lukhombisa ukuthi ibhotela ephilayo evela ezinkomeni ezondliwe ngotshani ingaba nokwakheka okuncane okuncomekayo kwamafutha kunebhotela kusuka ezinkomeni ezikhuliswe ngokujwayelekile, kodwa noma yikuphi okukhethayo, qiniseka ukuthi kusezingeni eliphakeme ().

Imifino eyosiwe noma esosiwe ebhotela noma uyisakaze kuma-muffin ama-keto-friendly, ama-waffles noma ama-pancake. Gcoba ibhotela phezu kwenkukhu yonke ngaphambi kokuwosa ukuze uzuze isikhumba esikhanyayo ngokuphelele.

14. Ushizi

Ushizi ungenye inketho enamafutha aphezulu, ephansi ye-carb yama-keto dieters, futhi ngamakhulu ezinhlobonhlobo emakethe, akukho ukushoda kwezinketho ongakhetha kuzo.

Yize ukwakheka okuqondile kwezakhi kuyahluka kuye ngohlobo lweshizi, izinhlobo eziningi ziyimithombo emihle yamaprotheni ne-calcium. Izinhlobo ezithile ezivutshiwe njenge-cheddar noma i-gouda nazo zinikeza ama-probiotic ().

Jabulela izingcezu zikashizi ngezinduku ezintsha ze-veggie noma uzincibilikise ngemifino eyosiwe noma eshubile. Zama ukufaka ushizi osikiwe kumasaladi noma inyama eyosiwe noma uwusebenzise ukwenza ama-keto mushroom slider.

Amafutha anomkhawulo ku-keto

Yize amafutha enza iningi lama-khalori ekudleni kwe-ketogenic, akuyona yonke imithombo yamafutha elungele impilo yakho - noma ngabe ingena ekusatshalalisweni kwe-macronutrient kohlelo lwakho lokudla.

Amafutha we-Artificial

Amafutha we-trans akhiqizwe ngokuqamba aziwa ngokwandisa kakhulu ubungozi besifo senhliziyo futhi kufanele agwenywe, ngaphandle kohlobo lokudla okulandelayo ().

Amafutha eTrans atholakala kaningi kumafutha acwengeke kakhulu nokudla okulungisiwe okuthengiswayo, njengamaqebelengwane, amakhukhi, amaqebelengwane, amabhisikidi, ama-cracker, nokunye ukudla okulula okusetshenzisiwe.

Amafutha weTrans angakhonjiswa kwilebula yesithako ngaphansi kwamagama "uwoyela oyingxenye ye-hydrogenated" noma "ukunciphisa." Kungcono ukugwema ukudla okuqukethe lezi zithako ngangokunokwenzeka.

Qaphela ukuthi amazwe amaningi, kufaka phakathi i-United States, akuvimbile noma akubekela imingcele ukusetshenziswa kwamafutha angewona okwenziwa.

Noma kunjalo, ngokomthethonqubo wamanje we-Food and Drug Administration (FDA), imikhiqizo equkethe amafutha enziwe ngaphambi kukaJuni 18, 2018 ingasatshalaliswa kuze kube nguJanuwari 2020, noma ngo-2021 kwezinye izimo ().

Ngaphezu kwalokho, uma ukudla kunikela ngamagremu angaphansi kuka-0.5 wamafutha we-trans ngokusebenza ngakunye, kubhalwe ukuthi kunama-gramu ayi-0 wamafutha we-trans ().

Inyama elungisiwe

Izinyama ezicutshungulwayo, ezifana nenyama yedili, amasoseji, isalami, izinja ezishisayo, nenyama ephulukisiwe neyabhemayo, zivame ukukhangiswa njengezinobungane be-keto.

Ngenkathi lokhu kudla kuhambisana nohlelo lokudla lwe-ketogenic, izifundo ezimbalwa zithole ukuhlangana phakathi kokudla okuphezulu kwenyama elungisiwe kanye nengozi eyengeziwe yomdlavuza womgudu wokugaya ukudla ().

Ngakho-ke, kungcono ukugcina ukudla kwakho kokudla kukuncane. Esikhundleni salokho, gxila ekudleni okuphelele, ukudla okucutshungulwe kancane ngangokunokwenzeka.

Ukudla okuthosiwe

Ukudla okuthosiwe okujulile kufakiwe ezinhlelweni ezithile zokudla ze-ketogenic, kepha ungahle uthande ukucabanga kabili ngaphambi kokukufaka kwakho.

Ukudla okuthosiwe kuvame ukuba phezulu kumafutha we-trans, okungakhuphula ubungozi besifo senhliziyo ().

Izinhlobo ezithile zamafutha acwengeke kakhulu asetshenziselwa ukuthosa, njengamafutha ommbila, imvamisa aqukethe amanani amancane wamafutha we-trans. Njengoba uwoyela ushiswa ngamazinga okushisa aphakeme kakhulu, amafutha amaningi we-trans angakhiqizwa ().

Ukudla okuthosiwe kumunca amanani amaningi ala mafutha, futhi ukusetshenziswa njalo kungaholela emiphumeleni emibi yempilo ngokuhamba kwesikhathi. Ngakho-ke, gcina ukudla kwakho okuthosiwe kube kuncane ukusekela impilo yakho ngenkathi ulandela ukudla kwe-ketogenic.

Isifinyezo Imithombo ethile yamafutha kufanele ikhawulelwe noma igwenywe ekudleni kwe-keto, ngoba ingathikameza impilo yakho. Lokhu kufaka phakathi inyama esetshenzisiwe, ukudla okuthosiwe, nanoma yini equkethe amafutha we-trans.

Okubalulekile

Ukudla kwe-ketogenic kugxile kokudla okunamafutha aphezulu, kepha eminye imithombo yamafutha inempilo kunabanye.

Izinhlanzi ezinamafutha, ukwatapheya, ukhukhunathi, iminqumo, imbewu, ziyizibonelo ezimbalwa zemithombo enempilo yamafutha enempilo.

Ukusekela impilo yakho kahle ekudleni kwe-keto, khetha amafutha kusuka ku-dense-dense, ukudla okuphelele futhi ugweme lokho okuvela kumafutha asetshenzisiwe, inyama, kanye nokudla okuthosiwe.