Ingabe i-Sour Cream Keto-Friendly?

-Delile

• Yini okukukhilimu omuncu?
• Ama-carbs ne-ketosis
• Sebenzisa ukhilimu omuncu ekudleni kwe-keto
• Okubalulekile

Uma kukhulunywa ngokukhetha ukudla okwe-keto diet, amafutha kulapho ekhona.

I-Keto ifushane ngokudla okune-ketogenic - iphethini yokudla enamafutha amaningi, ephansi kakhulu ephoqa umzimba wakho ukuthi usebenzise amafutha ukwenza uphethiloli esikhundleni se-glucose.

Umthetho wokuqala we-keto ukugcina ama-carbs akho aphansi kakhulu bese ukhetha ukudla okunamafutha aphezulu esikhundleni salokho.

Ungase uzibuze ukuthi ngabe ukhilimu omuncu ulungele i-keto-noma unama-carbs amaningi kakhulu njengokunye ukudla kokudla.

Lo mbhalo ubheka ukwakheka kokhilimu omuncu nokuthi ngabe kufanele ukubandakanye noma ukuweqe ekudleni keto.

Yini okukukhilimu omuncu?

Njengoba igama layo liphakamisa, ukhilimu omuncu wenziwa ngokhilimu osuswe i-asidi, njengejusi kalamula noma uviniga, noma ngokujwayelekile, ngamagciwane e-lactic acid. Njengoba amabhaktheriya ekhula kokhilimu, ayawukhulisa bese edlulisa ukunambitheka okumuncu, okuluhlaza okufana nokwe-yogurt ().

Ukhilimu omuncu ojwayelekile wenziwa ngokhilimu onamafutha obisi okungenani ayi-18% (2).

Kodwa-ke, ungathenga futhi ukhilimu omuncu onamafutha aphansi. Inamafutha okungenani angama-25% ngaphansi kunenguqulo yamafutha yokuqala, egcwele. Unfat ukhilimu omuncu ongaqukethe ngaphezu kwama-0.5 amagremu amafutha enkomishini ye-1/4 (50 amagremu) nakho kuyindlela (2).

Uma ucubungula ukhilimu omuncu wokudla kwe-keto, kubalulekile ukufunda amalebula ngoba njengoba okuqukethwe kwamafutha kuncipha, okuqukethwe kwe-carb kuyanda (,,).

Nawa amaqiniso wokudla okunesabelo se-3.5-ounce (100-gram) sohlobo ngalunye lukakhilimu omuncu (,,):

Ukhilimu omuncu ojwayelekile uthola ukujiya kwawo okuqinile, okubushelelezi emafutheni. Ukufeza ukuthungwa okufanayo ne-mouthfeel ngaphandle kwamafutha, abakhiqizi ngokuvamile bangezela ama-thickeners, izinsini, kanye ne-stabilizers njenge-maltodextrin, isitashi sommbila, i-guar gum ne-xanthan gum ().

Njengoba kunikezwe ukuthi lezi zithako zitholakala kuma-carbs, zingakhuphula okuqukethwe kwe-carb kokhilimu omuncu onamafutha amancane - nokhilimu omuncu ongahluziwe kakhulu.

Ukhilimu omuncu ojwayelekile wenziwa ngokhilimu. Njengalokhu, inamafutha amaningi futhi iphansi kuma-carbs. Kodwa-ke, ukhilimu omuncu we-nonfat awunamafutha futhi uqukethe izithako ezandisa okuqukethwe kwayo kwe-carb kancane.

Ama-carbs ne-ketosis

Ukudla okune-keto sekuphele okungenani ikhulu leminyaka kuyindlela yokunciphisa umsebenzi wokuquleka ezinganeni ezinesifo sokuwa. Kodwa-ke, sekuyinto ejwayelekile ngoba kungasiza ekunciphiseni isisindo futhi kuthuthukise amazinga e-cholesterol noshukela wegazi kulabo abanezinkinga zokuqina komzimba (,).

Ucwaningo olwenziwe kubantu abangama-307 luthole ukuthi omunye umphumela ohlangothini wokudla ukuthi kungasiza ukunciphisa izifiso ze-carb, uma kuqhathaniswa nokudla okunamafutha amancane ().

Isebenza ngokuguqula umzimba wakho ube yi-ketosis, okusho ukuthi ushisa amaketoni, umkhiqizo wamafutha, esikhundleni se-glucose yamandla.

Ukwenza ushintsho, kuphela ama-5% wekhalori yakho ephelele okufanele evela kuma-carbs, kuyilapho ama-calories angu-80% kufanele aqhamuke emafutheni.Amakholori akho asele avela kumaprotheni (,).

Ukungena nokuhlala ku-ketosis, kubalulekile ukunamathela kumagoli wakho we-carb kanye namafutha, ancike kwizidingo zakho zekhalori. Isibonelo, uma udla ukudla okungama-khalori angu-2 000, inhloso yakho kungaba ngamagremu angama-25 ama-carbs, ama-gram ayi-178 wamafutha, nama-gramu angama-75 wamaprotheni ngosuku.

Lapho uhlela ukudla, lokho kusho ukuthi izithelo, okusanhlamvu, imifino enesitashi, kanye nokudla okwenziwe ngobisi okufana neyogathi kuvinjelwe, njengoba kuphezulu kakhulu kuma-carbs.

Isibonelo, isithelo esisodwa esilinganiselwe, inkomishi engu-1/2 (117 amagremu) yama-oats aphekiwe, noma ama-ounces ayi-170 (ama-gram angu-170) we-yogurt ngalinye linikela cishe ngama-gramu ayi-15 ama-carbs ().

Ngakolunye uhlangothi, kukhuthazwa amafutha, afana nebhotela namafutha. Aqukethe ama-carbs noma ambalwa kakhulu futhi ikakhulukazi amafutha.

Okuvamile, ukhilimu omuncu ogcwele omuncu kusondelana nokudla okunamafutha kunokuphakelwa kokudla okususelwa ku-carb, ngakho-ke, kuyathandeka keto.

Kodwa-ke, uma ukhetha ukhilimu omuncu ongenamafutha, uzokhipha inani elilinganayo lama-carbs njengoba ubungadla ekudleni izithelo, okungenzeka kube phezulu kakhulu ekudleni keto.

Ukudla okune-keto kunganikeza izinzuzo zezempilo njengokuncipha komzimba kanye nempilo ye-metabolic ethuthukisiwe Ukuze uyilandele, kufanele ugcine ukudla kwakho kwe-carb kuphansi impela. Ngenkathi ukhilimu omuncu ogcwele omfushane ungasebenza ekudleni kwe-keto, ukhilimu omuncu nonfat kungenzeka uphakame kakhulu kuma-carbs.

Sebenzisa ukhilimu omuncu ekudleni kwe-keto

Ukhilimu omuncu ogcwele ungafakwa ezindleleni zokupheka ezinobungani bezindlela ngezindlela ezahlukahlukene.

Kuyisisekelo esimuncu, esihlwabusayo sediphu. Hlanganisa namakhambi noma izinongo ezifana ne-curry powder bese uyisebenzisa njengediphu yemifino.

Ukwenza ama-pancake aphansi kakhilimu omuncu kakhilimu omuncu, hlanganisa izithako ezilandelayo ukwenza i-batter:

• 2/3 indebe (70 amagremu) kafulawa we-alimondi
• 1 ithisipuni yempuphu yokubhaka
• 4 wezipuni (amagremu angama-60) kakhilimu omuncu ogcwele ogcwele
• 1 ithisipuni yokukhishwa kwe-vanilla
• 1 ithisipuni yokukhishwa kwemephu
• Amaqanda ama-2

Thela ama-pancake osayizi wakho owufunayo ku-griddle eshisayo, enamafutha aze abe nsundu ngegolide ezinhlangothini zombili.

Ukhilimu omuncu uphinde wenze isosi esiphundu, esiphundu kakhilimu wenkukhu ethosiwe nge-pan, futhi isiza ukukhulisa okuqukethwe okunamafutha kwesitsha esinamafutha esinamaprotheni.

Ukwenza usoso, susa izipuni ezimbalwa zika-anyanisi ocoliwe kanye ne-clove kagalikhi epanini ngamafutha omnqumo. Faka cishe izipuni ezi-4 (amagremu angama-60) kakhilimu omuncu ogcwele omningi nesitoko senkukhu esanele ukusinciphisa isosi.

Uma wenza isosi ngo-ukhilimu omuncu, ungavumeli ukuthi ifike emathunjini agcwele, noma ukhilimu omuncu uzohlukana.

Njengoba kukhona amanye ama-carbs kokhilimu omuncu, qiniseka ukuthi uwabala ngokuya ngesabelomali sakho sansuku zonke se-carb. Ngokuya ngokuthi ufuna ukusisebenzisa kanjani isabelomali sakho se-carb, kungadingeka ukuthi ubeke umkhawulo engxenyeni yakho yokhilimu omuncu.

Ukhilimu omuncu ogcwele unama-keto-friendly futhi ungasetshenziswa kuzindlela zokupheka uma ufuna ukunambitheka oku-tangy nokuthungwa okunokhilimu. Njengoba unama-carbs athile, qiniseka ukuthi uwa-akhawunti yawo futhi ukhawule usayizi wesabelo sakho uma kunesidingo.

Okubalulekile

Ukhilimu omuncu ojwayelekile, ogcwele wenziwe ngokhilimu futhi uqukethe amafutha amaningi kakhulu kunama-carbs. Ngakho-ke, kubhekwa njenge-keto-friendly. Kodwa-ke, ukhilimu omuncu onamafutha aphansi noma ongewona amafutha awulona.

Ukhilimu omuncu ogcwele unganikeza ukuhlukahluka okuthile ekudleni kwe-keto lapho kusetshenziswa njengesisekelo sediphu noma kufakwa kuzindlela zokupheka zokuthuthukisa okuqukethwe okunamafutha.

Ngoba iqukethe ama-carbs athile, qiniseka ukuthi uwabala ngokuya ngesabelomali sakho sansuku zonke se-carb.