Ingabe Utamatisi Keto-Friendly?

-Delile

• Ungayifeza kanjani i-ketosis ekudleni kwe-ketogenic
• Utamatisi wehlukile kwezinye izithelo
• Akusikho konke ukudla okususelwa kutamatisi okunobungane obusebenzisa iketo
• Okubalulekile

Ukudla kwe-ketogenic kungukudla okunamafutha aphezulu okuvimbela kakhulu ukudla kwakho ama-carbs abe ngama-gramu angama-50 ngosuku.

Ukufeza lokhu, ukudla kudinga ukuthi usike noma ukhawulele kakhulu ukudla kwakho ukudla okune-carb, kufaka phakathi okusanhlamvu, okusanhlamvu, imifino enesitashi, nezithelo.

Yize utamatisi uvame ukubhekwa njengemifino, ziyisithelo sezitshalo, okwenza abanye bazibuze ukuthi bangabandakanywa yini ekudleni ketogenic.

Lo mbhalo ukhuluma ngokuthi utamatisi onobungani be-keto unjani.

Ungayifeza kanjani i-ketosis ekudleni kwe-ketogenic

Ukudla okune-ketogenic kuklanyelwe ukubeka umzimba wakho ku-ketosis, isimo se-metabolic lapho umzimba wakho uqala ukushisa amanoni amandla nokukhiqiza amaketoni njenge-byproduct ().

Ukudla okune-ketogenic kuvame ukusetshenziselwa ukunciphisa ukuqubuka kubantu abanesithuthwane. Kodwa-ke, iphinde yaxhunyaniswa nobubanzi bezinzuzo ezengeziwe zezempilo, kufaka phakathi ukwehla kwesisindo, ukulawulwa koshukela osegazini, futhi mhlawumbe nenhliziyo enempilo (,,).

Ukufeza i-ketosis, umzimba wakho udinga ukushintsha usebenzisa i-carbs usebenzise amafutha njengomthombo wawo omkhulu wephethiloli. Ukwenza lokhu kwenzeke, ukudla kwakho kwansuku zonke kwe-carb kudinga ukwehla kube ngaphansi kwama-5-10% wama-calories akho ansuku zonke, imvamisa engeza kuze kube ngaphansi kuka-50 gramu we-carbs ngosuku ().

Ngokuya ngohlobo lokudla kwe-ketogenic olilandelayo, ukwehliswa kwama-calories kuncishiswa kancane ngokwanda kokudla kwama-calories emafutheni noma emafutheni kanye ne-protein ().

Izithelo, ezinjengama-apula kanye namapheya, ziqukethe cishe amagremu angama-20-25 wama-carbs ngokukhonza ngakunye. Lokhu kuzihlanganisa ndawonye nokunye ukudla okune-carb, okufana nezinhlamvu, imidumba, imifino enesitashi, kanye nokudla okunoshukela - konke lokhu kunqunyelwe ekudleni kwe-ketogenic (,).

Ukudla okune-ketogenic kuklanyelwe ukukuvumela ukuthi ufinyelele ku-ketosis. Ukuze lokhu kwenzeke, kufanele ukhawulele kakhulu ukudla kwakho ukudla okune-carb, kufaka phakathi izithelo.

Utamatisi wehlukile kwezinye izithelo

Ukukhuluma ngezitshalo, utamatisi kubhekwa njengesithelo. Kodwa-ke, ngokungafani nezinye izithelo, zibhekwa njenge-keto-friendly.

Lokho kungenxa yokuthi utamatisi uqukethe cishe ama-2-3 amagremu ama-carbs enetha ngama-ounces angu-3.5 (amagremu ayi-100) - noma kuze kube izikhathi eziphindwe kalishumi ama-carbs enetha kunezithelo eziningi - kungakhathalekile ukuthi zihlukahlukene (,,,,).

I-Net carbs ibalwa ngokuthatha okuqukethwe kwe-carb kokudla futhi kudonswe okuqukethwe kwayo kwe-fiber.

Ngakho-ke, utamatisi kulula kakhulu ukulingana ngaphakathi komkhawulo we-carb wansuku zonke kunezinye izithelo, okuyikho okwenza utamatisi ube nobungane. Kungashiwo okufanayo nangezinye izithelo eziphansi ze-carb, kufaka phakathi i-zucchini, upelepele, isitshalo seqanda, ukhukhamba, ne-avocado.

Ngaphezu kokuqukethwe kwayo okuphansi kwe-carb, utamatisi ucebile nge-fiber futhi aqukethe izinhlobonhlobo zezitshalo eziwusizo, ezingase zingabi nokudla okuqinile kwe-ketogenic. Kunezinye izizathu ezimbili zokuzifaka ekudleni kwakho keto.

Yize empeleni kuthathwa njengesithelo, utamatisi uqukethe ama-carbs ambalwa kunezinye izithelo. Ngakho-ke, zibhekwa njenge-keto-friendly, kanti ezinye izithelo azinjalo.

Akusikho konke ukudla okususelwa kutamatisi okunobungane obusebenzisa iketo

Yize utamatisi oluhlaza ubhekwa njenge-keto-friendly, akuyona yonke imikhiqizo yetamatisi.

Isibonelo, imikhiqizo eminingi katamatisi esithengwe esitolo, enjengotamatisi unama, utamatisi isosi, i-salsa, ujusi wetamatisi, ngisho notamatisi osemathinini, uqukethe ushukela ongeziwe.

Lokhu kuphakamisa kakhulu okuqukethwe kwabo kwe-carb, kubenze kube nzima kakhulu ukungena ekudleni kwe-ketogenic.

Ngakho-ke, qiniseka ukuthi uhlola ilebula lesithako lapho uthenga umkhiqizo osuselwa kutamatisi futhi uvikele lawo aqukethe ushukela owengeziwe.

Utamatisi oshonile kungenye yokudla okususelwa kutamatisi okungabhekwa njengokungenamthelela omncane keto kunotamatisi abaluhlaza.

Ngenxa yokuqukethwe kwamanzi aphansi, zigcina ziqukethe cishe ama-23.5 amagremu we-net carbs ngenkomishi ngayinye (ama-gramu angama-54), okungaphezulu kakhulu kokuphakelwa okufanayo kukamatamatisi aluhlaza (,).

Ngalesi sizathu, kungenzeka ukuthi udinga ukukhawulela ukuthi ungakanani utamatisi oswidi oyidlayo ngenkathi ulandela ukudla kwe-ketogenic.

Imikhiqizo eyenziwe ngotamatisi, efana nososo, amajusi, notamatisi osemathinini, ingaqukatha ushukela ongeziwe, okwenza ingakulungeli ukudla okune-ketogenic. Utamatisi oshubile nawo ungathathwa njengobungako be-keto-friendly kunabalingani bawo abaluhlaza.

Okubalulekile

Ukudla okune-ketogenic kudinga ukuthi ukhawulele kakhulu ukudla kwakho konke ukudla okune-carb, kufaka phakathi izithelo.

Yize isithelo sezitshalo, utamatisi oluhlaza ubhekwa njenge-keto-friendly, njengoba aqukethe ama-carbs ambalwa kakhulu kunesithelo esifanayo.

Akunakushiwo okufanayo ngotamatisi abaswidi, kanye neminye imikhiqizo eminingi eyenziwe ngotamatisi esivele iphekiwe, evame ukuba noshukela.

Uma ungabaza, hlola njalo ilebula lokudla ukuthola ukuthi ngabe ukudla okuthile kuyahambisana yini nokudla kwakho keto.