Ingabe i-Keto Chocolate Emnyama-Inobungane?

-Delile

• Yini ushokoledi omnyama?
• Okuqukethwe kwe-Carb ngoshokoledi omnyama
• Ungakwazi ukujabulela ushokoledi omnyama ekudleni keto?
• Okubalulekile

Ushokoledi omnyama uyisiphuzo esimnandi nesiphundu. Futhi, ushokoledi omnyama osezingeni eliphakeme unomsoco impela.

Ngokuya ngokuqukethwe kukakhokho, ushokoledi omnyama angaba ngumthombo ocebile wamaminerali nama-antioxidants futhi aqukethe inani elifanele le-fiber ().

Kodwa-ke, njengoba iqukethe i-carbs, ungazibuza ukuthi ingangena yini ku-carb ephansi kakhulu, ukudla okunamafutha aphezulu ketogenic.

Lo mbhalo uhlola ukuthi ushokoledi omnyama angajatshulelwa njengengxenye yokudla okunempilo keto.

Yini ushokoledi omnyama?

Ushokoledi omnyama wenziwa ngokuhlanganisa amafutha noshukela nokhokho.

Ngokungafani noshokoledi wobisi, ushokoledi omnyama wenziwa ngokuqina kobisi okuncane, futhi uqukethe ushukela omncane nokhokho omningi.

Kodwa-ke, ushukela uvame ukungezwa kushokoledi omnyama ngezinga elithile ukuze ulinganise umunyu wecocoa.

Noma kunjalo, akuwona wonke ushokoledi omnyama owenziwe alinganayo. Womabili amaphesenti alo wokuqukethwe kokhokho noshukela angahluka kakhulu ngokuya ngohlobo lomkhiqizo.

Isilinganiso sikakhokho kumkhiqizo wokugcina sinquma ukuthi ushokoledi ungakanani (noma) uphakeme kangakanani ().

Njengomthetho wesithupha, ushokoledi omnyama osezingeni eliphakeme uqukethe okungenani i-70% cocoa, okuvame ukuholela kumkhiqizo onoshukela omncane.

Ushokoledi omnyama osezingeni eliphakeme ucebe kakhulu ngama-flavonoid, angama-antioxidants anamandla atholakala ekudleni kwezitshalo ().

Eqinisweni, ushokoledi omnyama osezingeni eliphakeme uqukethe ama-flavonoid amaningi kunokuningi kokudla okunama-antioxidant anjengethi elimnyama, iwayini elibomvu, nama-apula ().

Ngenxa yokuqukethwe kwayo okunothile kwe-flavonoid, ushokoledi omnyama osezingeni eliphakeme uxhunyaniswe nezinzuzo ezahlukahlukene zezempilo, njengengozi ephansi yesifo senhliziyo nokusebenza kwengqondo okuthuthukile (,,,).

Ushokoledi omnyama uyinhlanganisela yamafutha, ushukela nokhokho. Okugcwele okokugcwala kwama-antioxidants, ushokoledi omnyama osezingeni eliphakeme uqukethe amaphesenti aphezulu kakhokho noshukela omncane kunoshokoledi wobisi.

Okuqukethwe kwe-Carb ngoshokoledi omnyama

Amaswidi amaningi namaswidi aphezulu kuma-carbs futhi kungenzeka ukuthi adinga ukukhawulelwa ekudleni keto.

Kodwa-ke, uma kuqhathaniswa nezinye izinhlobo zikashokoledi namaswidi, ushokoledi omnyama osezingeni eliphakeme usezingeni eliphansi kakhulu kuma-carbs.

Ngokuya ngomkhiqizo, i-ounce elilodwa (ama-28 amagremu) ka-70-85% ushokoledi omnyama uqukethe kuze kufike ku-13 amagremu we-carbs no-3 gramu we-fiber, okusho ukuthi unama-gramu ayi-10 we-net carbs ().

Ama-carbs we-Net abalwa ngokukhipha ama-carbs angafinyeleleki kokuqukethwe okuphelele kwe-carb.

I-Fiber wuhlobo lwekhabhohayidrethi ongagayeki ngokuphelele emzimbeni wakho. Njengalokhu, ayifakwanga ngokugcwele amathumbu akho amancane njengezinye izinhlobo ze-carbs ().

Ngakho-ke, iningi lochwepheshe be-keto lincoma ukusebenzisa ama-carbs enetha lapho kubalwa isabelo sakho sansuku zonke se-carb ().

I-ounce elilodwa (ama-28 amagremu) kashokolethi omnyama enziwe ngo-70-85% kakhokho iqukethe cishe amagremu ayi-10 ama-carbs enetha.

Ungakwazi ukujabulela ushokoledi omnyama ekudleni keto?

Ngokuya ngomkhawulo wakho we-carb wansuku zonke, ungakwazi ukujabulela ushokoledi omnyama osezingeni eliphakeme ngokulinganisela.

Ukudla okujwayelekile kwe-ketogenic ngokuvamile kufaka ukukhawulela ukudla kwakho kwe-carb kube ngu-5% kuphela wekhalori oyidla nsuku zonke ().

Isibonelo, ekudleni kwama-calorie angama-2 000, unganciphisa ukudla kwakho kwe-carb cishe kuma-25 amagremu ama-carbs ngosuku.

Lokhu kusho ukuthi i-ounce elilodwa (ama-28 amagremu) kashokoledi omnyama osezingeni eliphakeme anganikela cishe ku-40% wesabelo sakho sansuku zonke se-carb ().

Ukuthi ushokoledi omnyama ungena yini ekudleni kwe-keto kuncike kakhulu kokunye okudlayo usuku lonke.

Uma ufuna ukujabulela ushokoledi omnyama ekudleni keto, cabanga ukukhawulela okunye ukudla okuphezulu kwe-carb ukuqinisekisa ukuthi awudluli umkhawulo wakho we-carb wansuku zonke.

Futhi, kubalulekile ukukhetha ushokoledi omnyama osezingeni eliphakeme oqukethe okungenani ama-70% cocoa solids.

Ushokoledi omnyama one-cocoa engaphansi kwama-70% kungenzeka uqukethe okuqukethwe okuphezulu kwe-carb futhi kungaba nzima ukulingana ngaphandle kokudlula isabelo sakho se-carb.

Ekugcineni, ukulawulwa kwengxenye kuyisihluthulelo. Ngenkathi i-ounce elilodwa (ama-28 amagremu) woshokoledi omnyama osezingeni eliphakeme lingangena ekudleni keto, ukukhonzwa okukhudlwana kungenzeka kudlule umkhawulo wakho.

Ushokoledi omnyama ungangena ekudleni ketogenic. Kodwa-ke, kubalulekile ukuqapha izingxenye zakho bese ukhetha ushokoledi omnyama owenziwe okungenani i-70% cocoa ukugwema ukweqa umkhawulo wakho we-carb.

Okubalulekile

Yize ushokoledi omnyama uyisiphuzo esimnandi, uphansi kakhulu uma kuqhathaniswa nezinye izinhlobo zikashokoledi noswidi.

Inqobo nje uma uqapha ngokucophelela usayizi wesabelo sakho, ungahle ukwazi ukufaka ushokoledi omnyama ekudleni keto.

Kodwa-ke, qiniseka ukuthi ukhetha ushokoledi omnyama osezingeni eliphakeme oqukethe okungenani i-70% cocoa ukuze uhlale ebangeni lakho le-carb yansuku zonke.