Imifino yeKeto Ongayengeza Ekudleni Kwakho Lapho Ugula Irayisi Lokholifulawa

-Delile

• Keto Diet Imifino
• Buyekeza kwe-

Enye yezinto ezimbi kakhulu ekudleni kwe-keto umkhawulo wayo onzima kwizithelo nemifino. Noma nini lapho ukhawulela umkhiqizo, kunethuba elihle lokuthi uzolahlekelwa yimicronutrients kule nqubo. Isizathu esengeziwe sokwazi ngempela imifino yakho ye-keto nezithelo ze-keto uma uzimisele ngokulandela ukudla. (Okuhlobene: Le Keto Candy Ifakazela ukuthi Ungaba Namaswidi Ngenkathi Uphila Impilo Ephansi Ye-Carb)

Lapha, ake sigxile emifino. Imifino iqukethe amanani ahlukahlukene kashukela, i-fiber, nesitashi — izinhlobo ezintathu zama-carbs. Ukudla imifino enefayibha ephezulu empeleni kungasebenzela inzuzo yakho, noma kunjalo. Lezi zinketho zivame ukuba ngaphansi kuma-net carbs, abalwa ngokuthatha inani lama-carbohydrate avele ngokwemvelo kukhishwe inani le-fiber. Isizathu sokugxila ku-net carbs kune-carbs isiyonke ukuthi ama-carbs asuka ku-fiber awagayeki, ngakho awaphazamisi ibhalansi yakho kashukela egazini kubangela ukukhululwa kwe-insulin kungazelelwe okungase kucekele phansi ithuba lakho le-ketosis.

Ngakolunye uhlangothi, imifino ephakeme kwezinye izinhlobo ezimbili zama-carbs kanye ne-fiber ephansi ayinqunyelwe. Imifino yezimpande efana no-beet, izaqathe, i-parsnip, i-rutabagas, nama-yam anesitashi esiningi. Imifino (okungeyona imifino ngokobuchwepheshe, kodwa ngezinye izikhathi ihlanganiswa ndawonye) njengophizi nama-lentile nakho akuhambi. Ngisho u-squash awungcwele – ngenkathi iningi liphansi ngokwanele kuma-carbs enet, isikwashi se-butternut asibongi okwe-keto ngenxa yokuqukethwe ushukela.

Ngisho nemifino ene-carb ephansi kufanele idliwe ngokulinganisela. Mangaki ama-carbs enetha ozivumela ngosuku ukuthi ancike kumgomo wakho we-macronutrient, kepha iningi lama-keto dieters ahlose ukunamathela ebangeni le-15-40-gram. (Nakhu ukuholwa okuningi kokuthi ungazichaza kanjani izinhloso zakho ezinkulu njengesiqalo.)

Uma konke lokho kubonakala kungavunyelwe, kodwa qiniseka ukuthi imifino enamaqabunga akuyona ukuphela kwemifino ye-keto. Ukuzijwayeza zonke izinketho zakho kungenza ukugwema indlela yokuphila engcolile ye-keto kube lula. Sizokuqalisa.

Nayi imifino engcono kakhulu ongayidla ekudleni kwe-keto kanye no-gram we-net carbs ngenkomishi ngayinye, eluhlaza. (Okuhlobene: Amaresiphi eVegan Afakazela Ukuthi Kukhona Okuningi Ekudleni Kwe-Keto Kune-Bacon)

Keto Diet Imifino

• I-Asparagus (2.4 g)
• I-Bok choy (0.8 g)
• I-Brokholi (3.6 g)
• Iklabishi (2.9 g)
• Ukholifulawa (3 g)
• Isilimo esidliwayo esinamagatsha anamanzi (1.6 g)
• Imifino yeCollard (2 g)
• Ukhukhamba (1.9 g)
• Isitshalo seqanda (2.4 g)
• I-lettuce yeqhwa (1 g)
• Upelepele we-Jalapeno (3.7 g)
• I-Kale (0.1 g)
• I-Kohlrabi (3.5 g)
• Amakhowe (1.6 g)
• Ama-Radishes (2 g)
• I-lettuce ye-Romaine (0.2 g)
• Isipinashi (0.36 g)
• Isikwashi sasehlobo (2.5 g)
• I-Swiss chard (0.8 g)
• I-Zucchini (2.4 g)

Buyekeza kwe-