Iwe Unogona Kudya Peanut Butter Pane Keto Kudya?

Zvemukati

• Ongororo ye

Nzungu uye nut butters inzira yakanaka yekuwedzera mafuta kune smoothies uye snacks. Kudya zvakawanda zveaya mafuta ane hutano kwakakosha kana iwe uri pane ketogenic kudya. Asi peanut butter keto-yakanaka here? Kwete - Pakudya kwe keto, nzungu bhotela haibvumirwe, ine mafuta sezvaingave ari. Nzungu inyanzvi ndeyetsanga uye hadzibvumidzwe pane keto chikafu. Mbeu dzinorambidzwa paketo keto nekuda kweyavo yakawanda carb kuverenga (pamwe neizvi zvimwe zvine hutano asi zvakakwirira-carb chikafu chausingakwanise kuva nacho pane keto chikafu). Izvi zvinosanganisira chickpeas (30 gramu pa 1/2 mukombe), bhinzi nhema (23 gramu), uye bhinzi yeitsvo (19 gramu). Vamwe vanodavira kuti lectin iri mumumagaro inogona kudzivirira mafuta-kupisa mamiriro ketosis.

Nepo iwe usingakwanise kuve nepeanut butter pane keto chikafu, unogona kunakidzwa neimwe nzira nut butter akasiyana. Takabvunza Robyn Blackford, chiremba wezvekudya akanyoreswa kuKetogenic Diet Chirongwa paAnn & Robert H. Lurie Vana Chipatara cheChicago, kuti vataure pane imwe nzira yakanakisa: cashews.

Macashews anotakura simba uye ane simba-anopisa mafuta, anodaro Blackford. Kana zvasvika kune macronutrients, cashews nemaarumondi zvakafanana uye zvese zviri zviviri sarudzo pairi keto, asi ivo vanopa akasiyana micronutrients. Macashews ane mhangura yakawanda (inogadzirisa cholesterol nesimbi), magnesium (inodzivirira kushaya simba kwetsandanyama uye cramps), uye phosphorus (inotsigira mapfupa akasimba uye metabolism ine utano), anodaro Blackford. Kudya ine magnesium yakakwana kwakakosha, kunyanya muvhiki yekutanga yekudya keto, kudzivirira iyo inotyisa "keto flu."

Kana iwe uchida keto-friendly cashew butter, tsvaga iyo ine shuga shoma uye ine mafuta akawanda. Crazy Richard's Cashew Butter ($ 11, crazyrichards.com) uye Simply Balanced Cashew Butter ($ 7, target.com) ese ane magiramu gumi nemanomwe emafuta uye 8 magiramu emambure carbs pakushanda. Kana ukada kumwe kunhuwirira, edza Julie's Real Coconut Vanilla Bean Cashew Butter ($16, juliesreal.com) ine yakakwira zvishoma asi ichine musoro magiramu 9 emambure carbs (ingova nechokwadi chekudzikisa saizi yako yekushumira nekuda kwehuchi). Kana kuti kusimudzira mafuta ane hutano, funga kusanganisa yako nati bhata nemashezi uye coconut mafuta, inodaro Blackford.

Zvinogoneka kuti uchadzokera kuPB kana wadzoka pacarbs. Asi kana zvasvika paketo keto, cashews ndimambo.

Ongororo ye