Ngikunquma Kanjani Okuqukethwe kweMacronutrient kokudla okusha?

Imininingwane eminingi eku-inthanethi ingakusiza ukulandelela ama-carbs, amaprotheni, namafutha.

Q: Ngikudlo lwe-keto futhi ngifuna ukwazi ukuthi angakanani amafutha nokuthi mangaki ama-carbs nama-calories ukudla okusha onakho. Ngikuthola kanjani ukuwohloka kwemacronutrient kokudla okungenamalebula wokudla?

Ukubala ama-macronutrients imvamisa akudingeki ukunciphisa umzimba noma ukushintshela ekudleni okunempilo. Kodwa-ke, kungasiza lapho ulandela uhlelo oluthile njengokudla keto.

Ukudla kwe-keto kunamafutha amaningi, amaprotheni alinganiselwe, futhi aphansi kakhulu kuma-carbs. Yize kunokuhlukahluka okuningana kwalokhu kudla, uzoba nokuwohloka kwe-macronutrient kwama-5% carbs, amaprotheni angama-20%, namafutha angama-75% ().

Ngokujabulisayo, kunendlela elula yokuthola ukuthi mangaki amagremu amafutha, amaprotheni nama-carbs owadlayo.

I-Diabetic Exchange System iyi-database eyenzelwe abantu abanesifo sikashukela ukulandelela ukudla abakudlayo. Kubuye kube usizo kulabo abadinga ukunquma ukuwohloka kwemicronutrient kokudla okungalungisiwe okungafiki namalebula wokudla - {textend} njengenyama, amaqanda, nemifino enesitashi.

Yize konke ukudla kuzoba nokuwohloka okuhlukile okuhlukile kwe-macronutrient, i-database ihlukanisa ukudla ezigabeni ezilandelayo:

1. Isitashi / isinkwa. Isigaba sesitashi / sesinkwa sifaka ama-carbs afana nezinhlamvu, imifino enesitashi, ama-pastas, nezinkwa. Lokhu kudla kuvame ukuletha amagremu ayi-15 ama-carbs, ama-2 gramu wamaprotheni, kanye nenani lokulandelela lamafutha ngokusebenza ngakunye.
2. Ukudla. Lesi sigaba siyinkimbinkimbi ngokwengeziwe, ngoba sifaka izinkukhu, inyama ebomvu, noshizi. Ukunqunywa kwenkukhu okunamafutha kakhulu - {textend} okufana nesifuba senkukhu esingenasikhumba - {textend} uqobo kuqukethe u-0 gramu we-carbs, 7 gram weprotheyini, no-0-1 gram (s) wamafutha nge-ounce elilodwa (28 gram), ngenkathi umaphakathi -ukusikeka kwenyama efana ne-steak kuqukethe ama-gramu ayi-0 we-carbs, ama-gramu ayi-7 wamaprotheni, nama-gramu ayi-5 amafutha nge-ounce ngalinye (ama-28 amagremu).
3. Imifino. Inkomishi engu-1/2 (78 gram) ephekiwe noma 1 inkomishi (72 amagremu) yemifino eluhlaza engeyona enesitashi inikeza ama-gramu ama-5 ama-carbs, ama-2 gram amaprotheni, nama-gramu ayi-0 amafutha.
4. Izithelo. Inkomishi engu-1/2 (90 amagremu noma i-119 ml) yezithelo noma ijusi yezithelo, noma inkomishi engu-1/4 (50 amagremu) wezithelo ezomisiwe, iqukethe amagremu ayi-15 ama-carbs, 0 amagremu wamaprotheni, no-0 amagremu amafutha.
5. Ubisi. Inkomishi eyodwa (237 ml) yobisi lonke ihlinzeka ngamagremu ayi-12 ama-carbs, ama-gramu ayi-8 wamaprotheni, nama-gramu ayi-8 amafutha. Imikhiqizo yobisi lonke ilungele ukudla kwe-keto njengoba inamafutha amaningi kakhulu.
6. Amafutha. Amafutha nokudla okunamafutha njengama-avokhado, amantongomane, uwoyela nebhotela kuletha cishe ama-calories angama-45 nama-5 amagremu amafutha ngakunye.

Okwezithenjwa, imifino enesitashi engacubungulwa - i- {textend} efana ne-butternut squash namazambane - i- {textend} ihlukaniswe ngaphansi kwesigaba “sesitashi / isinkwa”. Imifino yezimpande engeyona yesitashi kanye nesikwashi sasehlobo - {textend} njenge-turnips ne-zucchini, ngokulandelana - i- {textend} ilingana nesigaba “semifino”

futhi kuyithuluzi eliwusizo lokunquma okuqukethwe okuqondile kwe-macronutrient kokudla okuthile.

Ukuqapha ukudla kwakho kwamafutha nama-carbs yingxenye ebaluleke kakhulu yokudla kwe-keto. Ukugwema ukudla okune-carb ephezulu nokwengeza imithombo yamafutha enempilo efana ne-avokhado, ama-nut butters, ukhukhunathi, namafutha omnqumo ekudleni nasezincweni zokudla okulula kungaqinisekisa ukuthi ufinyelela ekutholeni amafutha anconyiwe. Ngokulandelayo, lokhu kungakusiza uphumelele ngalokhu kudla.

Hlala wazi ukuthi lawa mathuluzi asebenza nakwezinye izindlela zokudla nezilinganiso zama-micronutrient - {textend} hhayi nje ukudla kwe-keto.

UJillian Kubala uyiDietitian ebhalisiwe ezinze eWesthampton, NY. UJillian uphethe iziqu ze-master kwezomsoco eStony Brook University School of Medicine kanye ne-undergraduate degree kwezesayensi yokudla. Ngaphandle kokubhalela i-Healthline Nutrition, wenza umkhuba wangasese osuselwa empumalanga yeLong Island, NY, lapho asiza khona amaklayenti akhe ukuthi athole impilo enhle ngokushintsha kwezempilo kanye nendlela yokuphila. UJillian wenza lokho akushumayelayo, esebenzisa isikhathi sakhe sokuphumula enakekela ipulazi lakhe elincane elibandakanya izingadi zemifino nezimbali nomhlambi wezinkukhu. Finyelela kuye ngaye iwebhusayithi noma kuqhubeke Instagram.