Ukudla okungu-16 okudliwayo ekudleni kwe-Ketogenic

-Delile

• 1. Ukudla kwasolwandle
• 2. Imifino ye-carb ephansi
• Uhlu lwemifino lweKeto:
• 3. Ushizi
• Uhlu lwe-keto cheese:
• 4. Ukwatapheya
• 5. Inyama yenkukhu
• 6. Amaqanda
• 7. Amafutha kakhukhunathi
• 8. I-yogurt yama-Plain yama-Greek kanye ne-cottage shizi
• 9. Amafutha omnqumo
• 10. Amantongomane nembewu
• 11. Amajikijolo
• 12. Ibhotela nokhilimu
• 13. Ama-noodle eShirataki
• 14. Iminqumo
• 15. Ikhofi netiye elingenashukela
• 16. Ushokoledi omnyama ne-cocoa powder
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukudla kwe-ketogenic sekuthandwayo.

Ucwaningo luthole ukuthi le carb ephansi kakhulu, ukudla okunamafutha amaningi kuyasebenza ekwehliseni isisindo, isifo sikashukela, kanye nesifo sokuwa (,,).

Kukhona nobufakazi bokuqala bokukhombisa ukuthi kungazuzisa eminye imdlavuza, isifo i-Alzheimer's, nezinye izifo, futhi.

Noma kunjalo, ucwaningo lwekhwalithi ephezulu ekudleni lusadingeka ukunquma ukuphepha nokusebenza kwalo isikhathi eside (,,).

Ukudla okune-ketogenic kuvamise ukulinganisela i-carbs kuma-gramu angama-20 kuye kwangama-50 ngosuku. Yize lokhu kungabonakala kuyinselele, ukudla okuningi okunomsoco kungangena kalula kule ndlela yokudla.

Nakhu ukudla okunempilo ongakudla ekudleni kwe-ketogenic.

1. Ukudla kwasolwandle

Izinhlanzi kanye ne-shellfish kungukudla okunobungane kakhulu. I-Salmon nezinye izinhlanzi zicebile ngamavithamini B, i-potassium ne-selenium, kepha cishe ayinayo i-carb ().

Kodwa-ke, ama-carbs ezinhlotsheni ezahlukene ze-shellfish ayahluka. Isibonelo, ngenkathi ama-shrimp nezinkalankala eziningi zingaqukethe i-carbs, ezinye izinhlobo ze-shellfish zenza (,).

Ngenkathi lawa ma-shellfish asengabandakanywa ekudleni kwe-ketogenic, kubalulekile ukuphendula ngala ma-carbs lapho uzama ukuhlala ebangeni elincane.

Nakhu ukubalwa kwe-carb kokuseva okungu-3.5-ounce (100-gram) kwezinye izinhlobo ezidumile ze-shellfish (,,,,,):

• izimbaza: 4 amagremu
• izimbaza: 4 amagremu
• ingwane: 4 amagremu
• ama-oysters: 3 amagremu
• ingwane: 3 amagremu

Ama-salmon, ama-sardine, ama-mackerel, nezinye izinhlanzi ezinamafutha aphezulu kakhulu emafutheni e-omega-3, okutholakale ukuthi anciphisa amazinga e-insulin futhi andise ukuzwela kwe-insulin kubantu abakhuluphele ngokweqile (1).

Ngaphezu kwalokho, ukudla izinhlanzi njalo kuye kwaxhunyaniswa nokwehla kwengozi yesifo kanye nempilo yokuqonda ethuthukisiwe (,).

I-American Heart Association incoma ukuthi kudliwe ukudla kwasolwandle okungu-1 kuya ku-2 njalo ngesonto ().

Izinhlobo eziningi zokudla kwasolwandle akunama-carb noma ziphansi kakhulu kuma-carbs. Inhlanzi ne-shellfish nakho kuyimithombo emihle yamavithamini, amaminerali kanye ne-omega-3s.

2. Imifino ye-carb ephansi

Imifino engekho isitashi inamakholori amancane kanye nama-carbs, kepha inezakhi eziningi, kufaka phakathi uvithamini C kanye namaminerali amaningana.

Imifino nezinye izitshalo ziqukethe i-fiber, umzimba wakho ongagayeki futhi uyimunce njengamanye ama-carbs.

Ngakho-ke, bheka ukubalwa kwawo kwe-carb digestible (noma inetha), okuyi-carbs ephelele ekhipha i-fiber. Igama elithi "net carbs" limane lisho ama-carbs amuncwa umzimba.

Qaphela ukuthi ama-carbs net nemiphumela yawo emzimbeni kunempikiswano, futhi kudingeka olunye ucwaningo.

Imifino eminingi iqukethe ama-carbs ambalwa kakhulu. Kodwa-ke, ukusebenzisa ukudla okulodwa kwemifino "enesitashi" njengamazambane, ama-yam, noma ama-beet kungakubeka kuwo wonke umkhawulo wakho we-carb wosuku.

Isibalo senetha le-carb semifino engeyona yesitashi sisukela ngaphansi kuka-1 gramu wenkomishi elilodwa lesipinashi esiluhlaza siye kumagremu ayi-7 enkomishini eyodwa yamakhilogremu aseBrussels aphekiwe (,).

Imifino iqukethe ama-antioxidants asiza ukuvikela kuma-radicals wamahhala, angama-molecule angaqiniseki angadala ukulimala kwamaseli (, 20).

Ngaphezu kwalokho, imifino ye-cruciferous efana ne-kale, i-broccoli, ne-cauliflower ixhunyaniswe nokwehla komdlavuza kanye nengozi yesifo senhliziyo (,).

Imifino ye-carb ephansi yenza indawo enhle yokudla okuphezulu kwe-carb.

Ngokwesibonelo:

• ukholifulawa ungasetshenziswa ukulingisa irayisi noma amazambane abondiwe
• "Ama-zoodle" angadalwa kusuka ku-zucchini
• isikwashi se-spaghetti sithatha indawo yemvelo yespaghetti

Nazi izibonelo zemifino enobungani be-keto ongayifaka ohlelweni lwakho lokudla.

Uhlu lwemifino lweKeto:

• i-asparagus
• ukwatapheya
• i-broccoli
• iklabishi
• ukholifulawa
• ikhukhamba
• obhontshisi abaluhlaza okotshani
• isitshalo seqanda
• i-kale
• ulethisi
• iminqumo
• upelepele (ikakhulukazi oluhlaza)
• isipinashi
• utamatisi
• i-zucchini

Ama-carbs enetha emifino engeyona eyisitashi aqala ku-1 kuye ku-8 amagremu ngenkomishi ngayinye. Imifino inomsoco, iyahlukahluka, futhi ingasiza ekunciphiseni ubungozi besifo.

3. Ushizi

Kunamakhulu ezinhlobo zoshizi. Ngenhlanhla, iningi liphansi kakhulu kuma-carbs futhi linamafutha amaningi, okwenza kube nokudla okuhle kwe-ketogenic.

I-ounce elilodwa (ama-28 amagremu) eshizi le-cheddar linikeza i-1 gram yama-carbs, ama-gram ayi-6.5 wamaprotheni, kanye nenani elihle le-calcium ().

Ushizi lunamafutha agcwele, kepha akukakhonjiswa ukwandisa ingozi yesifo senhliziyo. Eqinisweni, ezinye izifundo zikhombisa ukuthi ushizi ungasiza ukuvikela izifo zenhliziyo (,).

Ushizi uqukethe i-conjugated linoleic acid, okungamafutha axhumene nokulahleka kwamafutha nokwenza ngcono ukwakheka komzimba (26).

Ngaphezu kwalokho, ukudla ushizi njalo kungasiza ekunciphiseni ukulahleka kwemisipha namandla okwenzeka ngokuguga.

Ucwaningo lwamaviki awu-12 kubantu abadala asebekhulile luthole ukuthi labo abadle ama-ounces ayi-210 (210 amagremu) kashizi we-ricotta ngosuku bathola ukuncipha kwemisipha nokuqina kwamandla emisipha phakathi nocwaningo kunabanye ().

Nazi ezinye ushizi eziphansi kuma-carbs wokudla keto.

Uhlu lwe-keto cheese:

• ushizi oluhlaza okwesibhakabhaka
• brie
• camembert
• cheddar
• chevre
• ujolby jack
• cottage shizi
• ukhilimu ushizi
• ukudlula
• ushizi wembuzi
• sibongile
• I-Havarti
• I-Limburger
• manchego
• umaskandi
• mozzarella
• muenster
• parmesan
• upelepele jack
• isizungu
• romano
• ushizi wentambo
• IsiSwitzerland

Ushizi ucebile ngama-protein, calcium, nama-fatty acids anenzuzo, kepha aqukethe inani elincane lama-carbs.

4. Ukwatapheya

Ukwatapheya uphilile ngendlela eyisimanga; Ama-ounces ama-3.5 (amagremu ayi-100), noma cishe isigamu se-avocado ephakathi, aqukethe amagremu ayi-9 ama-carbs.

Kodwa-ke, i-7 yalezi zingu-fiber, ngakho-ke ukubalwa kwayo kwe-carb net kungu-2 gram kuphela ().

Ukwatapheya unamavithamini namaminerali amaningi, kufaka phakathi i-potassium, okuyiminerali ebalulekile abantu abaningi abangase bangayitholi ngokwanele. Ngaphezu kwalokho, ukudla okuphezulu kwe-potassium kungasiza ukwenza ushintsho ekudleni kwe-ketogenic kube lula ().

Ngaphezu kwalokho, ukwatapheya kungasiza ekuthuthukiseni amazinga e-cholesterol ne-triglyceride.

Olunye ucwaningo luthole ukuthi ababambiqhaza abadla ukwatapheya owodwa ngosuku kunemiphumela ezuzisayo yezici zabo zobungozi be-cardio-metabolic kubandakanya amazinga aphansi we-LDL (bad) cholesterol. ().

Ukotapeya uqukethe amagremu ama-2 ama-carbs enetha njalo futhi unefayibha eningi nezakhi zomzimba eziningana, kufaka phakathi i-potassium. Ngaphezu kwalokho, zingasiza ekuthuthukiseni izimpawu zempilo yenhliziyo.

5. Inyama yenkukhu

Inyama nezinkukhu kubhekwa njengokudla okuyisisekelo ekudleni kwe-ketogenic.

Inyama nezinkukhu ezintsha akuqukethe i-carbs futhi kunothe ngamavithamini B kanye namaminerali amaningi abalulekile (,).

Futhi zingumthombo omuhle wamaprotheni asezingeni eliphakeme, okukhonjiswe ukuthi asiza ukugcina imisipha ngesikhathi sokudla okuphansi kakhulu kwe-carb (,).

Ucwaningo olulodwa kwabesifazane asebekhulile luthole ukuthi ukudla ukudla okunamafutha amaningi kuholele emazingeni e-HDL (amahle) e-cholesterol abephakeme ngo-5% kunamafutha aphansi, ukudla okuphezulu kwe-carb ().

Kungcono ukhethe inyama enotshani, uma kungenzeka. Lokho kungenxa yokuthi izilwane ezidla utshani zikhiqiza inyama enamanani aphezulu wamafutha we-omega-3, i-conjugated linoleic acid, nama-antioxidants kunenyama evela ezilwaneni ezondliwe okusanhlamvu ().

Inyama yenkukhu ayinayo i-carbs futhi icebile ngamaprotheni asezingeni eliphakeme kanye nezakhamzimba eziningana. Inyama eyondliwe ngotshani iyindlela enhle kakhulu.

6. Amaqanda

Amaqanda angenye yokudla okunempilo nokuguquguquka okuningi emhlabeni.

Iqanda elilodwa elikhulu liqukethe ngaphansi kuka-1 gramu we-carbs kanye nama-gramu ayi-6 wamaprotheni, okwenza amaqanda abe ukudla okulungele impilo ye-ketogenic ().

Ngaphezu kwalokho, amaqanda akhonjisiwe ukuthi abangela ama-hormone akhulisa imizwa yokugcwala nokusutha (,).

Kubalulekile ukudla lonke iqanda, njengoba iningi lezakhi zeqanda litholakala ku-yolk. Lokhu kufaka phakathi ama-antioxidants lutein ne-zeaxanthin, asiza ukuvikela impilo yamehlo ().

Yize izikhupha zamaqanda zine-cholesterol eningi, ukuwadla akuwenyusi amazinga e-cholesterol egazini kubantu abaningi. Eqinisweni, amaqanda abonakala eguqula usayizi wezinhlayiya ze-LDL ngendlela eyehlisa ubungozi besifo senhliziyo ().

Amaqanda aqukethe ngaphansi kuka-1 gram we-carbs lilinye futhi angakusiza ukuthi uhlale ugcwele amahora. Ziphezulu futhi ezinomsoco eziningana futhi zingasiza ukuvikela impilo yamehlo nenhliziyo.

7. Amafutha kakhukhunathi

Uwoyela kakhukhunathi unezakhiwo ezihlukile ezikwenza ukufanele ukudla kwe-ketogenic.

Okokuqala, iqukethe i-medium-chain triglycerides (MCTs). Ngokungafani namafutha wamaketanga amade, ama-MCT athathwa ngqo yisibindi aguqulwe abe ngamaketoni noma asetshenziswe njengomthombo wamandla osheshayo.

Eqinisweni, uwoyela kakhukhunathi usetshenzisiwe ukukhulisa amazinga e-ketone kubantu abanesifo i-Alzheimer's nezinye izifo zobuchopho kanye nohlelo lwezinzwa ().

I-fatty acid eyinhloko emafutheni kakhukhunathi yi-lauric acid, amafutha amanxantathu amade. Kuphakanyisiwe ukuthi ukuxubana kukawoyela kakhukhunathi wama-MCT kanye ne-lauric acid kungakhuthaza izinga eliqinile le-ketosis (,).

Ngaphezu kwalokho, uwoyela kakhukhunathi ungasiza abantu abadala abanesisindo sokukhuluphala ukunciphisa isisindo kanye namafutha esiswini.

Kokunye ukuhlola, amadoda adle izipuni ezimbili (30 ml) kawoyela kakhukhunathi ngosuku alahlekelwe yintshi eli-1 (2.5 cm), ngokwesilinganiso, okhalweni lwawo ngaphandle kokwenza olunye ushintsho ekudleni (,).

Ngeminye imininingwane yokuthi ungangeza kanjani uwoyela kakhukhunathi ekudleni kwakho, funda le ndatshana.

Amafutha kakhukhunathi acebile kuma-MCT, angakhuphula ukukhiqizwa kwe-ketone. Ngaphezu kwalokho, kungakhuphula izinga lokunciphisa umzimba futhi kukhuthaze ukulahleka kwesisindo namafutha esiswini.

8. I-yogurt yama-Plain yama-Greek kanye ne-cottage shizi

I-Plain yogurt yaseGreek kanye ne-cottage shizi kunokudla okunempilo, okuphezulu kwamaprotheni.

Ngenkathi ziqukethe ama-carbs athile, zisengabandakanywa kwindlela yokuphila ye-ketogenic ngokulinganisela.

Inkomishi uhhafu (105 amagremu) we-yogurt ecacile yamaGrikhi inikeza ama-4 amagremu ama-carbs nama-9 amagremu wamaprotheni. Leli nani le-cottage shizi linikeza ngama-gramu ama-5 ama-carbs kanye no-11 amagremu wamaprotheni (,).

Kokubili i-yogurt ne-cottage shizi kukhonjisiwe ukuthi kusiza ukunciphisa isifiso sokudla futhi kuthuthukise imizwa yokugcwala (,).

Noma ngabe ngubani wenza isidlo esihlwabusayo yedwa. Kodwa-ke, womabili angahlanganiswa namantongomane aqoshiwe, isinamoni, noma ezinye izinongo zekwelapha okusheshayo nokulula kwe-keto.

Kokubili i-yogurt yama-Greek ne-cottage cheese iqukethe ama-gramu ama-5 we-carbs ngokusebenza ngakunye. Ucwaningo lukhombisile ukuthi zisiza ukunciphisa isifiso sokudla futhi zikhuthaze ukugcwala.

9. Amafutha omnqumo

Uwoyela womnqumo unikeza izinzuzo ezihlaba umxhwele zenhliziyo yakho.

Iphezulu ku-oleic acid, amanoni e-monounsaturated atholakele ukwehlisa izici zobungozi besifo senhliziyo ezifundweni eziningi (,).

Ngaphezu kwalokho, amafutha omnqumo ayintombi nto aphezulu kuma-antioxidants aziwa ngokuthi ama-phenols. Lezi zinhlanganisela ziqhubeka nokuvikela impilo yenhliziyo ngokunciphisa ukuvuvukala nokwenza ngcono ukusebenza komthambo (,).

Njengomthombo wamafutha omsulwa, uwoyela womnqumo awunawo ama-carbs. Kuyisisekelo esihle sokugqokwa kwesaladi nemayonnaise enempilo.

Ngenxa yokuthi ayizinzile njengamafutha agcwele emazingeni okushisa aphezulu, kungcono ukusebenzisa amafutha omnqumo ekuphekeni okushisa okuncane noma ukuwengeza ekudleni ngemuva kokuba kuphekiwe.

Amafutha omnqumo ayizintombi aphezulu anamafutha e-monounsaturated nama-antioxidants anempilo enempilo. Ilungele ukugqokwa kwesaladi, imayonnaise, nokwengeza ekudleni okuphekiwe.

10. Amantongomane nembewu

Amantongomane nembewu kunempilo, kunamafutha amaningi, kanye nokudla okunama-carb aphansi.

Ukusetshenziswa kwamantongomane njalo kuye kwaxhunyaniswa nokwehla kwengozi yesifo senhliziyo, umdlavuza othile, ukudangala, nezinye izifo ezingalapheki (, 55).

Ngaphezu kwalokho, amantongomane nembewu ziphezulu ku-fiber, ezingakusiza uzizwe ugcwele futhi uthathe ama-calories ambalwa jikelele ().

Yize wonke amantongomane nembewu kuphansi kuma-carbs enetha, inani lihluka kakhulu phakathi kwezinhlobo ezahlukahlukene.

Nakhu ukubalwa kwe-carb nge-ounce elilodwa (ama-28 amagremu) amanye amantongomane athandwayo nembewu (,,,,,,,,,,,,,),):

• ama-alimondi: 2 amagremu ama-carbs (ama-gramu ayi-6 ama-carbs aphelele)
• Amantongomane aseBrazil: 1 gram net carbs (3 gramu inani lama-carbs)
• amasheya: Ama-gramu ayi-8 wama-carbs (ama-9 gramu esewonke ama-carbs)
• amantongomane ama-macadamia: 2 amagremu ama-carbs enetha (amagremu ama-4 ama-carbs aphelele)
• ama-pecans: 2 amagremu ama-carbs enetha (amagremu ama-4 ama-carbs aphelele)
• ama-pistachio: 5 amagremu ama-carbs (ama-gramu ayi-8 wama-carbs aphelele)
• ama-walnuts: 2 amagremu ama-carbs enetha (amagremu ama-4 ama-carbs aphelele)
• imbewu ye-chia: 1 gram net carbs (12 gramu inani lama-carbs)
• imbewu yefilakisi0 amagremu ama-carbs (ama-gramu ayi-8 wama-carbs aphelele)
• imbewu yamathanga: 3 amagremu ama-carbs enetha (amagremu ama-5 ama-carbs aphelele)
• imbewu ye-sesame: 3 amagremu ama-carbs enetha (amagremu ayi-7 ama-carbs wonke)

Amantongomane nembewu kunempilo enhliziyweni, kunefayibha ephezulu, futhi kungaholela ekugugeni okunempilo. Banikela ngama-0 kuya ku-8 amagremu ama-carbs enetha ngehora elilodwa.

11. Amajikijolo

Izithelo eziningi ziphakeme kakhulu kuma-carbs ongazifaka ekudleni ketogenic, kepha amajikijolo ahlukile.

Amajikijolo aphansi kuma-carbs futhi anefayibha ephezulu. Eqinisweni, amajikijolo namajikijolo aqukethe i-fiber eningi njenge-carbs egayekayo.

Lezi zithelo ezincane zilayishwe ngama-antioxidants anikezwe udumo ngokunciphisa ukuvuvukala nokuvikela ezifweni (,,).

Nazi izibalo ze-carb zama-ounces angu-3.5 (amagremu ayi-100) amanye amajikijolo (,,,):

• amajikijolo: Ama-gramu ayi-11 ama-carbs enetha
• amajikijolo: 9 amagremu ama-carbs (ama-gramu ayi-12 inani lama-carbs)
• amajikijolo: 6 amagremu ama-carbs (ama-gramu ayi-12 inani lama-carbs)
• ama-strawberry: Amagremu ayi-7 ama-carbs enetha (amagremu ayi-9 ama-carbs aphelele)

Amajikijolo acebile ngezakhamzimba ezinganciphisa ingozi yezifo. Banikezela ngama-gramu ayi-5 kuye kwayi-12 ama-carbs enetha nge-3.5-ounce ngayinye.

12. Ibhotela nokhilimu

Ibhotela nokhilimu amafutha amahle okufanele uwafake ekudleni ketogenic. Ngayinye iqukethe inani elincane kuphela lama-carbs ngokusebenza ngakunye (,).

Sekuyiminyaka eminingi ibhotela nokhilimu kukholakala ukuthi kubanga noma kufaka isandla esifweni senhliziyo ngenxa yokuqukethwe kwawo okunamafutha amaningi. Kodwa-ke, izifundo eziningana ezinkulu zikhombisile ukuthi, kubantu abaningi, amafutha agcweleyo axhumene nesifo senhliziyo (,).

Eqinisweni, ezinye izifundo ziphakamisa ukuthi ukusetshenziswa okulingene kobisi olunamafutha amaningi kungahle kunciphise ubungozi bokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi (,,).

Njengeminye imikhiqizo yobisi enonile, ibhotela nokhilimu bacebile ku-conjugated linoleic acid, i-fatty acid engakhuthaza ukulahleka kwamafutha (30).

Ibhotela nokhilimu kucishe kungabi ne-carb futhi kubonakala kunemiphumela engathathi hlangothi noma ezuzisayo empilweni yenhliziyo lapho isetshenziswa ngokulinganisela.

13. Ama-noodle eShirataki

Ama-noodle eShirataki ayengezwa okumnandi ekudleni kwe-ketogenic. Ungabathola eduze komkhiqizo ezitolo zokudla noma online.

Ziqukethe ngaphansi kuka-1 gram wama-carbs enetha namakhalori ayi-15 ngokusebenza ngakunye ngoba ikakhulu angamanzi ().

Eqinisweni, lawa ma-noodle enziwa nge-viscous fiber ebizwa nge-glucomannan, engakwazi ukumunca izikhathi eziphindwe ka-50 isisindo sayo emanzini ().

I-viscous fiber yakha ijeli ebambezela ukuhamba kokudla ngomgudu wakho wokugaya ukudla. Lokhu kungasiza ekunciphiseni indlala noshukela wegazi, okwenza kube lusizo ekwehliseni isisindo nokuphathwa kwesifo sikashukela (,,).

Ama-noodle eShirataki eza ngezindlela ezahlukahlukene, kufaka phakathi irayisi, i-fettuccine, ne-linguine. Zingafakwa esikhundleni sama-noodle avamile kuzo zonke izinhlobo zokupheka.

Ama-noodle eShirataki aqukethe ngaphansi kuka-1 gramu wama-carbs ngokusebenza ngakunye. I-fiber yabo e-viscous isiza ukubambezela ukuhamba kokudla ngomgudu wakho wokugaya ukudla, okhuthaza ukugcwala namazinga kashukela egazini azinzile.

14. Iminqumo

Ama-Olive ahlinzeka ngezinzuzo ezifanayo zezempilo njengamafutha omnqumo, kuphela ngesimo esiqinile.

I-Oleuropein, i-antioxidant eyinhloko etholakala kwiminqumo, inezinto ezilwa nokuvuvukala futhi ingavikela amaseli akho ekulimaleni ().

Ngaphezu kwalokho, izifundo ze-in vitro ziphakamisa ukuthi ukudla iminqumo kungasiza ekunqandeni ukulahleka kwethambo nokwehla kwengcindezi yegazi, yize lungekho uvivinyo lomuntu okwamanje (,).

Iminqumo iyahluka ngokuqukethwe kwe-carb ngenxa yobukhulu bayo. Kodwa-ke, uhhafu wama-carbs abo uvela ku-fiber, ngakho-ke okuqukethwe kwabo kwe-carb okugayekayo kuphansi kakhulu.

Iminqumo engu-10 (amagremu angama-34) iqukethe 2 amagremu we-carbs ephelele ne-1 gram ye-fiber. Lokhu kusebenza ukubalwa kwenetha le-carb cishe elingu-1 gram kuya ngosayizi ().

Ama-Olive acebile ngama-antioxidants angasiza ukuvikela impilo yenhliziyo namathambo. Ziqukethe i-1 gram yama-carbs enetha ngehora elilodwa.

15. Ikhofi netiye elingenashukela

Ikhofi netiye yiziphuzo ezinempilo, ezingenayo i-carb.

Ziqukethe i-caffeine, ekhulisa umzimba wakho futhi ingasiza ekuthuthukiseni ukusebenza kwakho ngokomzimba, ukuqapha, nomoya (,,).

Ngaphezu kwalokho, abaphuza ikhofi nabaphuza itiye baboniswe ukuthi banengozi enciphise kakhulu isifo sikashukela. Eqinisweni, labo abanekhofi eliphakeme kakhulu banengozi enkulu kakhulu yokuthola isifo sikashukela ().

Ukungeza ukhilimu osindayo kukhofi noma itiye kulungile kodwa hlala kude nekhofi “elikhanyayo” netiye. Lezi zivame ukwenziwa ngobisi lwe-nonfat futhi ziqukethe ukunambitheka okuphezulu kwe-carb.

Ikhofi netiye elingenashukela aqukethe ama-carbs futhi angasiza ukukhuphula izinga lakho lokunciphisa umzimba, kanye nokusebenza ngokomzimba nangokwengqondo. Futhi zinganciphisa ubungozi besifo sikashukela.

16. Ushokoledi omnyama ne-cocoa powder

Ushokoledi omnyama necocoa yimithombo emnandi yama-antioxidants.

Eqinisweni, i-cocoa inikeza okungenani umsebenzi omningi we-antioxidant njenganoma yisiphi esinye isithelo, kufaka phakathi ama-blueberries nama-acai berries ().

Ushokoledi omnyama uqukethe ama-flavanols, angasiza ukunciphisa ubungozi besifo senhliziyo ngokwehlisa umfutho wegazi nokugcina imithambo yegazi iphilile (96, 97, 98).

Ngokumangazayo, ushokoledi ungaba yingxenye yokudla okune-ketogenic. Kodwa-ke, kubalulekile ukukhetha ushokoledi omnyama oqukethe ubuncane be-70% cocoa solids, okungcono kakhulu, futhi udle ngokulinganisela.

I-ounce elilodwa (ama-28 amagremu) kashokolethi ongenashukela (100% cocoa) unama-gramu ama-3 we-net carbs ().

Ushokoledi omnyama nophawuda wekhokho uphezulu kuma-antioxidants futhi kungasiza ekwehliseni ubungozi besifo senhliziyo.

Okubalulekile

Ukudla kwe-ketogenic kungasetshenziselwa ukufeza ukuncipha, ukuphathwa kukashukela egazini, nezinye izinhloso ezihlobene nempilo.

Ngenhlanhla, ingafaka ukudla okunhlobonhlobo okunomsoco, okumnandi nokunhlobonhlobo okuvumela ukuthi uhlale ngaphakathi kwebanga lakho le-carb yansuku zonke.

Ukuvuna yonke imihlomulo yezempilo yokudla okune-ketogenic, dla ukudla okune-keto-friendly njalo.