Ndezve Lentils Keto-Shamwari?

Zvemukati

• Kuchengetedza ketosis
• Carb zvemukati merungu
• Chinokosha

Lentili ipfuma inovaka, isingadhuri sosi yemapuroteni-anodyarwa. Asi, iwe unogona kushamisika kana uchigona kuzvidya paketo keto.

Keto dhayeti inzira yekudya ine mafuta akawanda, zvine mwero mumapuroteni, uye yakadzika kwazvo mumacarbs. Muchokwadi, vanhu vazhinji vanotevera chikafu cheketo vanofanirwa kudzora kudya kwavo kwecarb kungori 25-50 magiramu emambure carbs pazuva ().

Net carbs inoreva kuwanda kweanogaya macarbbs mune chikafu. Izvo zvakaverengerwa nekubvisa iyo fiber zvemukati kubva pane yakazara huwandu hwe carbs ().

Tichifunga kuti nyemba dzakakwirira muma carbs ese uye faibha, chinyorwa ichi chinotarisa kuti chinoenderana here neketo chikafu.

Kuchengetedza ketosis

Chikafu che ketogenic chakakomberedza pfungwa yekusimbisa ketosis - mamiriro ayo muviri wako unopisa mafuta pane carbs yesimba ().

Nekuchengetedza ketosis, vanhu vanogona kubatsirwa nekukurumidza kurasikirwa uremu uye nekuvandudza kweshuga yeropa. Zvakare, avo vane pfari vanogona kusangana nepfari pfari (,,,).

Kuti ketosis iitike, kudya kwacho kunotadzisa macarbbs kuti asapfuure pa5-10% yezuva nezuva koriori yaunodya, nepo protein ichifanira kuve ne15-20% yemakoriori ako ezuva nezuva ().

Nekuda kweizvozvo, chikafu chakakwira muma carbs, senge miriwo ine sitachi, zviyo, uye nyemba, zvinorambidzwa kana kushomeka zvakanyanya pane keto chikafu.

Zvakangodaro, kunyangwe paine mabhenefiti epfupi-pfupi, kumwe kutsvagurudza kunodiwa pane zvingangoitika kwenguva yakareba mhedzisiro yekudya ketogenic pane hutano hwese.

Keto chikafu chakakora mumafuta, chakanyanya kwazvo mu carbs, uye zvine mwero mumapuroteni. Aya maitiro ekudya anodikanwa kuti muviri uchengetedze ketosis, mamiriro ayo muviri wako unopisa mafuta pane carbs yehuni.

Carb zvemukati merungu

Lentiri rudzi rwegume, chikamu chinosanganisirawo bhinzi, soy, uye chickpeas. Nekuda kwavo kwakakura carb zvemukati, mabhuremu anowanzo dzivirirwa pane yakasimba keto chikafu.

Muchokwadi, 1 mukombe (180 gramu) yenyuchi dzakabikwa zvinopa 36 gramu e carbs. Kunyangwe paunobvisa magiramu gumi nemana efaibha, inobereka magiramu makumi maviri nemaviri emambure carbs ().

Sezvo mambure carbs anowanzo ganhurirwa kungori 25-50 gramu pazuva, kusanganisira 1 mukombe (180 gramu) yenyuchi dzakabikwa dzaizoshandisa kanokwana 50% yemubhadharo wako wezuva (,).

Nekuda kweizvozvo, avo vanotevera kudya kwakasimba kweketo vachada kudzora kudya kwavo maronda.

Zvakadaro, zvidiki zvidimbu zvidimbu, senge 1/2 mukombe (90 magiramu) kana 1/4 mukombe (45 gramu) yenyuchi dzakabikwa zvinogona kukwana mune keto kudya zvinoenderana nechimwe chinhu chauri kudya zuva iro ().

Imwe bhenefiti yekupota uchisanganisira nyemba ndeyekuti ivo vanopa akawanda akakosha mavitamini uye mamineral ayo anogona kuve akaoma kuwana pane keto chikafu. Izvi zvinosanganisira potasium, magnesium, folate, phosphorus, uye iron ().

Zvakangodaro, kunyangwe lentil's inovhenekera chimiro chehutano, pane dzimwe nzira dzekuwana idzi dzakakosha zvinovaka muviri izvo zviri nani zvakakodzerana neketo chikafu, kusanganisira isiri-ine starchy miriwo, yakaderera shuga michero, uye mbeu.

Kunyangwe iine yakakwira fiber, nyemba dzakakwira mumambure carbs uye zvingangoda kudzivirirwa pane yakasimba keto chikafu. Nekudaro, vamwe vanhu vanogona kugona kugara zvidimbu zvidiki zvavo nguva nenguva.

Chinokosha

Kunyangwe iine hupfumi hwefibre, nyemba dzine huwandu hwakakwira hwese uye net carbs, zvichiita kuti zvive zvakaoma kukwana muketo keto.

Nepo avo vanotevera yakasimba keto chikafu vachifanira kudzivirira lentiy zvachose, vamwe vangangopota vachisanganisira zvidimbu zvidiki zveaya manyoro ane hupfumi.

Zvakadaro, kana iwe uine hanya nekusimbisa ketosis uchinge uchiwana huwandu hwakakwana hwevitamin nemaminerari, pane zvakawanda zvine keto-zvine hushamwari sarudzo kusarudza kubva kuti uite izvi.

Mashizha ane mashizha, howa, broccoli, maarumondi, uye kunyange edamame zvakaderera mumacarbs kupfuura nyemba, uye zvinopa zvinovaka muviri zvakakosha kune keto-yakakwana yekudya.