Ungayidla i-Popcorn ekudleni kweKeto?

-Delile

• Yini i-popcorn?
• Umsoco we-Popcorn
• Uhlolojikelele lwe-Keto yokudla
• Ungawadla ama-popcorn ekudleni keto?
• Okubalulekile

I-Popcorn iyisidlwana esenziwe ngezinhlamvu zommbila ezomisiwe ezifudunyezwa ukukhiqiza ukukhukhumeza okudliwayo.

I-popcorn engenalutho, enomoya ingaba isidlo esinomsoco futhi ingumthombo omuhle wamavithamini, amaminerali, i-carbs kanye ne-fiber.

Kodwa-ke, njengoba iqukethe i-carbs, ungazibuza ukuthi ngabe ama-popcorn angangena yini ku-carb ephansi, ekudleni okunamafutha aphezulu ketogenic.

Lo mbhalo uhlinzeka ngokuningiliziwe kokondliwa kwama-popcorn, ukudla kwe-ketogenic, nokuthi ngabe bobabili bangahlangana noma cha.

Yini i-popcorn?

I-Popcorn isho ukukhukhumeza okwenzekayo lapho izinhlamvu zommbila zifudunyezwa, okwenza amanzi angaphakathi kwazo anwebe bese kuqhuma izinhlamvu.

Kuyinto yokudla okuthandwayo okujatshulelwe izinkulungwane zeminyaka futhi kucatshangwa ukuthi yavela emazweni aseMelika.

Eqinisweni, ezinye izifundo zikhombisa ukuthi abantu basePeru badla ama-popcorn ngaphezulu kweminyaka engama-6,000 edlule ().

Namuhla, abantu emhlabeni wonke badla ama-popcorn. Ingenziwa esitofini, nge-popper yomoya, noma ku-microwave yakho. Iphinde ithengiswe isivele iqhamukile.

I-Popcorn ijwayele ukukhonzwa ngebhotela elicibilikile nosawoti kepha inganambitheka ngamakhambi, izinongo, ushizi, ushokoledi, noma okunye okunye, nakho.

I-Popcorn iyisidlwana esithandwa kakhulu esenziwe ngezinhlamvu zommbila ezomisiwe ezishisiwe. Ingadliwa ngokusobala, ifakwe ibhotela elicibilikile, noma iphonswe ku-seasonings.

Umsoco we-Popcorn

Yize iningi licabanga ngommbila njengemifino, ama-popcorn abhekwa njengokusanhlamvu okuphelele.

Ama-popcorn kernel avunwa lapho isitshalo sommbila sesivuthiwe futhi zonke izingxenye zokusanhlamvu zisasebenza.

Ukudla okusanhlamvu okuphelele kuye kwaxhunyaniswa nengozi ephansi yesifo senhliziyo, umdlavuza, umfutho wegazi ophakeme, uhlobo lwesifo sikashukela sohlobo 2, kanye nokufa kwabantu jikelele (,,).

Lokhu kungenxa yokuthi okusanhlamvu okuphelele kucebile nge-fiber, amavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezihlinzeka ngezinzuzo eziningi zezempilo (, 6).

Njengamanye okusanhlamvu okuphelele, i-popcorn inomsoco kakhulu - izinkomishi ezi-3 (ama-gramu angama-24) ama-popcorn aqhume emoyeni aqukethe ():

• Amakholori: 90
• Amafutha: 1 igremu
• Amaprotheni: 3 amagremu
• AmaCarbs: 18 amagremu
• Umucu: 4 amagremu
• Magnesium: I-9% ye-Reference Daily Intake (i-RDI)
• I-Phosphorus: 9% we-RDI
• I-Manganese: U-12% we-RDI
• Izinki: 6% we-RDI

Njengoba inefayibha ephezulu, ama-popcorn agcwalisa kakhulu ngaphandle kokuba nama-calories amaningi. Futhi kunothe ngamaminerali, kufaka phakathi i-magnesium, i-phosphorus, i-zinc, ne-manganese ().

Ngaphezu kwalokho, i-popcorn inikeza ama-antioxidants afana ne-polyphenols asiza ukuvimbela ukulimala kwamaselula okubangelwa ama-molecule abizwa ngama-radicals amahhala. Ikakhulu, ama-polyphenols anganikela ngemiphumela yokuvikela umdlavuza nezinye izifo ezingamahlalakhona (,,).

I-Popcorn iyinhlamvu ephelele enomsoco kakhulu ecebile ngama-micronutrients nama-antioxidants. Inkomishi engu-3 (24-gram) yokuphakelwa kwama-popcorn amaphakethe ama-4 amagremu wefayibha ngama-gramu angaphansi kwama-20 we-carbs nama-calories angama-90 kuphela.

Uhlolojikelele lwe-Keto yokudla

Ukudla kwe-ketogenic kuncoma ukunciphisa kakhulu ukudla kwakho ama-carbs nokufaka amafutha kuwo.

Lokhu kuholela esimweni se-metabolic esaziwa njenge-ketosis, lapho umzimba wakho usebenzisa imikhiqizo ephuma ekuwohlokeni kwamafutha - okuthiwa ama-ketone - ukuthola amandla lapho kungekho carbs (,).

Ukudla okune-ketogenic kuvame ukusetshenziselwa ukusiza izingane ezinesithuthwane ukuphatha ukuquleka kwazo.

Iphinde yaxhunyaniswa nezinzuzo zezempilo njengokulahleka kwesisindo, kanye nokuzwela kwe-insulin okuthuthukisiwe, amazinga e-cholesterol, nokulawulwa kukashukela egazini kubantu abanesifo sikashukela sohlobo 2 (,,,).

Ukuze ufeze i-ketosis, ngokuvamile udinga ukudla ngaphansi kwama-gramu angu-50 ama-carbs ngosuku - noma abanye abantu kungadingeka banciphise ama-carbs ngisho nangaphezulu ().

Ngenxa yalokhu, ukudla okunama-carb aphansi njengamaqanda, inyama, inhlanzi enamafutha, ukwatapheya, uwoyela womnqumo, amantongomane, nembewu, kanye nemifino engeyona enesitashi efana nekholifulawa, i-broccoli, ne-pepper yensimbi, yakha isisekelo sokudla keto.

Ngokusho kochwepheshe abaningi be-keto, umkhawulo we-carb ubhekisela kuma-carbs enetha, abalwa ngokususa amagremu we-fiber kusuka kumagremu aphelele we-carbs ekunikezelweni kokudla ().

Ngokususelwa kulo mqondo, okusanhlamvu okuphelele kanye namanye ama-carbs ane-fiber aqukethe ama-carbs amanetha ambalwa kunokudla okungenayo i-fiber eningi, njengamabele acolisisiwe.

Ukudla kwe-ketogenic kufaka ukunciphisa ukunciphisa ukudla kwe-carb nokwandisa ukusetshenziswa kwamafutha ukuze umzimba wakho ushise amanoni amandla. Kuxhunyaniswe nokwehlisa isisindo, ukulawula ushukela egazini okungcono, kanye nokuncipha kwezifo zokuquleka kwesithuthwane.

Ungawadla ama-popcorn ekudleni keto?

Ngokuya ngomkhawulo wakho we-carb wansuku zonke, ama-popcorn angakwazi ukulingana nokudla kwe-keto.

Ukuphakelwa okujwayelekile kwama-popcorn ageleza emoyeni izinkomishi ezi-3 (24 amagremu) futhi iqukethe ama-4 amagremu wefayibha no-18 amagremu we-carbs - noma ama-14 amagremu we-net carbs ().

I-Popcorn ingangena kalula ekudleni kwe-keto enomkhawulo wansuku zonke wama-gramu angama-50 we-net carbs futhi ingafakwa nakwizinguqulo ezinemikhawulo yokudla kwe-keto.

Ukungasho, uma ulandela ukudla kwe-keto ukuze unciphise isisindo, ama-popcorn anama-calories angu-90 ngokusebenza ngakunye.

Kodwa-ke, ukuphaka inkomishi engu-3 (24-gram) kungathatha ingxenye enkulu yesabelo sakho sansuku zonke se-carb.

Uma ufuna ukujabulela ama-popcorn ekudleni kwe-keto, cabanga ukukhawulela okunye ukudla okunama-carb amaningi, ukuze ungadluli umkhawulo wakho we-carb net.

Isinkwa, ama-chips, amaswidi, kanye nokunye okusanhlamvu okucwengiwe kuphezulu kuma-carbs futhi aqukethe okuncane okungenayo i-fiber. Ngakolunye uhlangothi, ama-popcorn nokunye okusanhlamvu okuphelele kune-fiber eningi nama-carbs ambalwa ().

Ngakho-ke, ukudla ama-popcorn esikhundleni se-carb ephezulu, ukudla okuphansi kwe-fiber ekudleni kwe-keto kungasiza ukwanelisa isifiso sama-carbs ngaphandle kokudlula ngokweqile.

Noma kunjalo, kubalulekile ukuthi wazi izingxenye ezithile lapho udla ama-popcorn ekudleni kwe-keto ngoba kungaba lula ukudlula ngokweqile.

Ukusiza ukugcina usayizi wengxenye uhlole futhi uzizwe waneliseke ngokwengeziwe, ungangeza amafutha avela kukoyela kakhukhunathi, ibhotela, noma uwoyela womnqumo kupopula. Ukwenza ama-popcorn ekhaya esikhundleni sokuthenga izinhlobo ezivele zivele kungakusiza ukuthi ulawule ukuthi udla okungakanani nokuthi yini oyengeza kukho.

Ukwenza i-popcorn ekhaya, shisa isipuni esingu-1 samafutha kakhukhunathi noma ibhotela ebhodweni elikhulu ngokushisa okuphakathi nendawo bese ufaka izipuni ezimbili zama-popcorn kernels.

Mboza ibhodwe ngesivalo ngenkathi izinhlamvu zivela. Ngemuva kokuphuma kokuma, susa ekushiseni nasenkathini ngamafutha noma ibhotela nosawoti.

Ngokuya ngokuthi yikuphi okunye ukudla okune-carb ocebile, ama-popcorn angangena ekudleni keto. Nciphisa ukudla okuphezulu kwe-carb okune-fiber encane bese ungeza amafutha anempilo kuma-popcorn ukugwema ukudla ngokweqile.

Okubalulekile

I-Popcorn iyisidlo sokudla okusanhlamvu esinomsoco esigcwele i-fiber.

Igcwalisa kepha inama-calories amancane futhi iqukethe izakhi zomzimba eziningi kanye nama-carbs enetha ambalwa kunamanye ama-snack athandwayo njengama-chips nama-crackers. Sekukonke, i-popcorn ingaba ukwengeza okunempilo ekudleni kwe-keto - ikakhulukazi uma ulinganisela okunye ukudla okuphezulu kwe-carb.