Ingabe i-Mustard Keto-Inobungane?

-Delile

• Ukufeza i-ketosis
• Izinhlobo ezithile zesinaphi zinobungane be-keto-ukwedlula ezinye
• Ukulinganisela kuyisihluthulelo
• Okubalulekile

I-ketogenic, noma i-keto, yokudla uhlobo oluthandwayo lwamafutha aphezulu, uhlelo lokudla kakhulu lwe-carb.

Yasungulwa ekuqaleni njengokwelashwa kokwelashwa kwezifo zokubanjwa yisifo sokuwa, kepha ubufakazi bamuva buveza ukuthi kungasizakala nakubantu abazama ukwehlisa isisindo noma ukuthuthukisa ukulawula ushukela egazini ().

Abantu abasha ekudleni kwe-keto bavame ukuzithola bezibuza ukuthi ukudla abakuthandayo kungabandakanywa ngokuphepha yini.

Ama-condiments afana nesinaphi angakhohlisa ikakhulukazi, njengoba kunezinhlobonhlobo eziningi kakhulu, ngayinye enephrofayili eyingqayizivele ye-carb.

Le ndatshana ibukeza ukuthi ngabe lwesinaphi sisebenziseka keto yini, kanye namathiphu ambalwa wokuqinisekisa ukuthi umkhuba wakho wesinaphi awuthikamezi inqubekela phambili yokudla kwakho.

Ukufeza i-ketosis

Umgomo oyinhloko wokudla kwe-ketogenic ukuguqula umzimba wakho ube yisimo se-metabolic esaziwa njenge-ketosis.

Uma udla ukudla okwehlukahlukene, umzimba wakho uzokuthokozela ukusetshenziswa kwama-carbohydrate ngesimo se-glucose ukukhiqiza amandla.

Lapho i-glucose ingatholakali, umzimba wakho uzosebenzisa omunye umthombo wamandla akhiqizwa kumafutha - abizwa ngokuthi ama-ketone. Isimo se-metabolic lapho umzimba wakho uthembele kuma-ketone esikhundleni se-glucose kukaphethiloli sibizwa nge-ketosis ().

Isihluthulelo sokufeza nokugcina i-ketosis ngokudla kwakho ukunciphisa ngokuphawulekayo ukudla kwakho kwe-carb ngenkathi ukwandisa inani lamafutha owadlayo.

Izinga ongadinga ngalo ukunciphisa ukudla kwakho kwe-carb ukufeza i-ketosis liyahlukahluka kuya ngomzimba womzimba wakho.

Kodwa-ke, abantu abaningi abalandela ukudla kwe-keto bakhawulela ukudla kwabo kwe-carb kungabi ngaphezu kuka-5-10% wama-calories abo ansuku zonke, noma ngama-25-50 amagremu ama-carbs ngosuku (,).

Ngoba imingcele ye-carb inzima kakhulu, ukuqaliswa ngempumelelo kokudla okune-ketogenic kudinga ukuhlela imenyu ngokucophelela nangokucophelela ukuqinisekisa ukuthi uhlala ngaphakathi komkhawulo owabelwe we-carb.

I-mustard ivame ukuba yinto ephansi ye-carb condiment, kepha ezinye izinhlobo ezinoshukela ezinoshukela ziqukethe ama-carbs anele okukuphonsa ngaphandle kwe-ketosis uma ungaqapheli usayizi wakho wokuphaka.

Umgomo oyinhloko wokudla kwe-ketogenic ukushintshela esimweni se-metabolic lapho umzimba wakho usebenzisa amanoni amandla esikhundleni se-carbs. Lokhu kudinga ukuvinjelwa ngokweqile kwe-carb, futhi izinhlobo ezithile zesinaphi ezinoshukela kungenzeka zingalingani ngaphakathi kohlelo lokudla lwe-keto.

Izinhlobo ezithile zesinaphi zinobungane be-keto-ukwedlula ezinye

Isinaphi ingenye yezinongo ezithandwa kakhulu emhlabeni.

Kwenziwe ngokwesiko ngenhlamvu yesinaphi neviniga, ubhiya, noma iwayini. Izithako ezikhethiwe ziyahlanganiswa ukwenza unama, noma ukusabalala, okungasetshenziswa kukodwa noma njengesisekelo sokugqokiswa, amasoso, ama-marinade, kanye nediphu.

Izinhlobo eziningi zesinaphi aziqukethe noma yimaphi ama-carbs futhi zingafakwa kalula kuhlelo lokudla lwe-keto. Kodwa-ke, ezinye izinhlobo zingaqukatha izithelo, uju, noma ezinye izinhlobo zamaswidi ezingasiza kakhulu ekudleni kwakho i-carb nsuku zonke.

Nazi izibonelo zezinhlobo zesinaphi ezidumile ezingenayo i-carbs futhi ezikulungele kakhulu ukudla kwe-ketogenic (,,,):

• lwesinaphi esiphuzi
• Isinaphi se-Dijon
• lwesinaphi samatshe
• lwesinaphi esinsimbi esinezipayisi

Uju lwesinaphi ingenye yezinhlobo ezithandwayo kakhulu zesinaphi esinoshukela.

Njengoba igama lisho, uju lwesinaphi ujwayele ukwenziwa uju, kepha amanye amaswidi nawo angafakwa, njengoshukela womoba noma isiraphu yommbila.

Inani eliqondile lama-carbs ku-honey mustard lizohluka ngokuya nge-iresiphi, kepha izinhlobo eziningi ezilungiselelwe ukuthengisa ziwela ebangeni elingaba ngu-6-12 amagremu we-carbs isipuni ngasinye (15 amagremu) (,).

Izinhlobo ezithile zesinaphi ezikhethekile zingafaka eminye imithombo ye-carbs, njengezithelo, kuzindlela zazo zokupheka.

Uma ungaqiniseki ukuthi mangaki ama-carbs asemkhiqizo othile, hlola ilebula lamaqiniso okudla ngaphambi kokuwudla.

Izinhlobo eziningi ezithandwa kakhulu zesinaphi aziqukethe i-carbs futhi zikulungele kakhulu ukudla kwe-keto. Izinhlobo ezithile, ezifana noju lwesinaphi, ziqukethe ama-carbs amaningi ngenxa yama-sweeteners angeziwe.

Ukulinganisela kuyisihluthulelo

Uma uhlobo lwakho lwesinaphi oluthandayo kwenzeka ukuba lube olunye lwezinhlobo ezinoshukela, ungalilahli ibhodlela okwamanje.

Ngokuhlela okufanelekile, ngisho nesardard ephakeme kakhulu ingafakwa ngokuphepha ohlelweni lokudla lwe-keto. Isihluthulelo sempumelelo ukulawulwa kwesabelo kalula.

Gwema ukusebenzisa amasinaphi anoshukela ngaphandle kokulinganisa usayizi wakho wokuphaka kuqala.

Isibonelo, ukufaka amathenda ezinkukhu agwetshiwe ngokungacabangi esitsheni soju lwesinaphi kungenza kube lula kakhulu ukunqoba ngokweqile ama-carbs.

Esikhundleni salokho, linganisa ingxenye ehambelana nezinhloso zakho zansuku zonke ze-carb. Uma ufuna ukufaka ivolumu eyengeziwe, ungalula usayizi wakho wokuphaka ngokuwuxuba nesithako esinamafutha amaningi, njenge-olive oil, imayonnaise, noma ukwatapheya.

Ngaphandle kwalokho, ungazama ukwenza u-honey mustard wakho ungene esikhundleni sakho usebenzisa inhlanganisela yesinaphi esinsundu noma esiphuzi esingenashukela, imayonnaise, ne-sweet carb lowener, njenge-stevia.

Uma ufuna ukufaka izinhlobo eziphakeme ze-carb mustard kuhlelo lwakho lokudla kwe-keto, ukuzijwayeza ukulinganisela nokulawula izingxenye ngokucophelela kubalulekile.

Okubalulekile

Ukudla kwe-keto wuhlobo oluthandwayo lwe-carb ephansi kakhulu, ukudla okunamafutha aphezulu okusetshenziselwa izinzuzo ezahlukahlukene zezempilo, kufaka phakathi ukwehla kwesisindo nokulawulwa koshukela wegazi okuthuthukile.

I-mustard iyisithako esidumile esivame ukuba ne-carb ephansi kakhulu futhi singena kahle ezinhlelweni eziningi zokudla kwe-keto.

Lokho kusho ukuthi, ezinye izinhlobo zesinaphi zinongwe ngezinto eziphezulu ze-carb, njengoju, ushukela, noma izithelo.

Uma uhlela ukusebenzisa lezi zinhlobonhlobo, kubalulekile ukuzijwayeza ukulawula izingxenye ukuze uqinisekise ukuthi akubangeli ukuthi weqe umkhawulo wakho we-carb ngephutha.