Iyo gumi nematatu Nuts uye Mbeu dzeKeto

Zvemukati

• 1. MaPecans
• 2. Nzungu dzeBrazil
• 3. Mbeu dzeChia
• 4. Nzungu dzeMacadamia
• 5. Mbeu yeflakisi
• 6. Walnuts
• 7. Hemp mhodzi
• 8. Nzungu
• 9. Nzungu
• 10. Mbeu yeSesame
• 11. Pine nzungu
• 12. Mbeu yezuva
• 13. Maamondi
• Chinokosha

Kufungidzira kuti ndezvipi zvekudya zvinokodzera yakanyanya-yakadzika-carb, yakanyanya-mafuta ketogenic chikafu inogona kuve inonetsa.

Mazhinji nzungu nembeu zvakaderera mumambure carbs (akazara carbs kubvisa fiber) uye akakwirira mumafuta ane hutano, zvichivaita iwo akakwana akakwana.

Ivo zvakare azere nemapuroteni, fiber, mavitamini, zvicherwa, uye antioxidants. Zvakadaro, mamwe marudzi akaderera muma carbs kupfuura mamwe.

Heano gumi nematatu akanakisa nzungu uye mhodzi kukodzera keto yako mararamiro.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

1. MaPecans

MaPecan ndiwo makungu emuti ane yakanakisa zvinovaka muviri keto. Imwe ounce (28 gramu) yemapecans inopa ():

• Makorori: 196
• Mapuroteni: 3 magiramu
• Mafuta: 20 magiramu
• Yese carbs: 4 magiramu
• Fiber: 3 magiramu
• Net carbs: 1 gramu

Iwo mafuta-akakora, keto-ane hushamwari nzungu iyo inogona kubatsira kudzikisa huwandu hwe insulin.

Insulin ihormone inogona kukonzeresa kuti muviri wako uchengete mafuta, saka zvakanakira kuchengetedza insulin mazinga ari pasi kana uchiedza kudzikisa huremu.

Muchokwadi, chidzidzo chemwedzi mumwe muvakuru makumi maviri nematanhatu chakawana kuti avo vaidya dzakatenderedza 1.5 maawundi (43 magiramu) emapecans pazuva vakawana kudzikiswa mumatunhu einsulini uye nekuvandudzwa kweiyo insulin senzwi, zvichienzaniswa neboka rinodzora ().

MaPecans anogona kunakidzwa pane keto chikafu sechikafu kana chakapwanyika uye chinoshandiswa seyakagomarara, yakaderera-carb kukanda kwehove kana huku.

Tenga pecans pamhepo.

2. Nzungu dzeBrazil

Brazil nzungu rudzi rwemuti nati wakasimwa muSouth America. Rimwe ounce (28 gramu) yemiti yeBrazil ine ():

• Makorori: 185
• Mapuroteni: 4 magiramu
• Mafuta: 19 magiramu
• Yese carbs: 3 magiramu
• Fiber: 2 magiramu
• Net carbs: 1 gramu

Izvowo sosi yakanaka kwazvo yeselenium, trace mineral inodiwa pamabasa akasiyana emuviri, kusanganisira kubereka uye protein synthesis (, 4).

Kumwe kutsvagurudza kunoratidza kuti vanhu vanotevera chikafu cheketo vanogona kunge vari panjodzi yekuwedzera kwekushaya selenium ().

Imwe chete nati yeBrazil inopa zvinopfuura zana muzana zvezvinodiwa zvezuva nezuva zveselenium, ichiita nzira yakanaka yekuwana zvakakwana zveiyi inokosha maminera mukudya kwako ().

Zvakangodaro, nekuda kwavo kwakanyanya kwakanyanya selenium zvemukati, zviri nani kudzikisira kutora kwako kune imwe kusvika kumatatu eBrazil nzungu pazuva kuti urege kunwa zvakawandisa izvi zvicherwa, izvo zvinogona kuve nehutano husina kunaka.

Tenga maBrazil nzungu online.

3. Mbeu dzeChia

Mbeu dzeChia idiki, dzakasimba, nhema kana chena mbeu dzakazara nefibre ine hutano uye omega-3 mafuta. Rimwe ounce (28 gramu) yembeu dzechia dzinopa ():

• Makorori: 138
• Mapuroteni: 5 magiramu
• Mafuta: 9 magiramu
• Yese carbs: 12 magiramu
• Fiber: 10 magiramu
• Net carbs: 2 magiramu

Nevanoda kusvika makumi matanhatu muzana emafuta avo anosanganisira omega-3 mafuta, iwo akanakisa chirimwa-chakavakirwa sosi yemafuta aya akakosha anopa masimba ane simba ekurwisa-kuzvimba (,).

Chidzidzo chemwedzi mitanhatu muvanhu makumi manomwe nenomwe vakaona kuti avo vakadya inenge 1 ounce (30 gramu) yembeu dzechia dzese chiuru macalorie anodyiwa zuva nezuva akasangana nekudzikiswa kukuru muchiratidzo cheC-reactive protein (CRP) zvichienzaniswa neboka rinodzora.

Chidzidzo ichocho chakaratidza kuti avo vaidya mbeu dzechia zuva rega rega vakarasika huremu uye vaive nekudzikiswa kwakakura muchiuno chakatenderedza pane iro rinodzora ().

Chia pudding inozivikanwa inozivikanwa yakaderera-carb dhishi rakagadzirwa nekunyika chia mbeu mumvura kwemaawa akati wandei kusvikira vatora jelly-senge dhizaini Iwe unogona zvakare kuwedzera chia mbeu kune smoothies kana mapuroteni anodedera kana kuishandisa mune keto cracker recipe yekuwedzera crunch.

Tenga mbeu dzechia online.

4. Nzungu dzeMacadamia

Macadamia makungu nzungu dzemuti dzinowanikwa kuAustralia. Ivo vakanyanya kwazvo mumafuta, vachivaita vakakwana kune keto chikafu. Rimwe ounce (28 gramu) yemakungu emacadamia rine ():

• Makorori: 204
• Mapuroteni: 2 magiramu
• Mafuta: 21 magiramu
• Yese carbs: 4 magiramu
• Fiber: 2 magiramu
• Net carbs: 2 magiramu

Zvidzidzo zvakati wandei zvinobatanidza macadamia nzungu nekuvandudza cholesterol mazinga (,,).

Semuenzaniso, chidzidzo chevhiki-ina muvarume gumi nevaviri vakawana kuti avo vanodya zvikamu gumi nezvishanu kubva muzana zvekoriori yavo kubva kumacadamia manati vakawana kuderedzwa kwe5.3% muLDL (yakaipa) cholesterol mazinga uye ne8% kuwedzera mumoyo-unodzivirira HDL (yakanaka) cholesterol ().

Makungu eMacadamia chikafu chakakwana chine mafuta. Iwe unogona zvakare kutenga keto-inoshamwaridzika macadamia mukaka wemukaka, bota, uye furawa kutsiva yakakwira-carb shanduro dzeizvi zvekudya.

Tenga macadamia nzungu online.

5. Mbeu yeflakisi

Mbeu yeflakisi izere nefibre uye omega-3 mafuta. Rimwe ounce (28 gramu) yembeu yeflakisi inopa ():

• Makorori: 131
• Mapuroteni: 6 magiramu
• Mafuta: 9 magiramu
• Yese carbs: 9 magiramu
• Fiber: 8 magiramu
• Net carbs: 1 gramu

Idzi mhodzi diki dzakadzidzwa nekuda kwemhedzisiro yavo inobatsira pakurapa kweropa uye hutano hwemwoyo.

Mune ongororo yemwedzi mitanhatu mune vanhu vanopfuura zana, avo vane BP yakakwira vanodya inenge 1 magiramu (30 magiramu) echikafu chemaflakisi zuva nezuva vakasangana nekudzikiswa kwakakura muhuwandu hwesimba reropa, zvichienzaniswa neboka rinodzora ().

Mbeu yeflakisi inogona kutengwa yakazara kana sekudya kwepasi, ese ari maviri anogona kuwedzerwa kune keto-inoshamwaridzika zvinhu zvakabikwa, masobho, smoothies, uye mapuroteni anozununguka. Misi yeflakisi inowanikwawo seyepasi-carb mukaka imwe nzira.

Ratidza mbeu yeflakisi online.

6. Walnuts

Walnuts rudzi rwakakurumbira rwemuti nati wakasimwa uye kudyiwa pasirese. Rimwe ounce (28 gramu) yemarnuts rine ():

• Makorori: 185
• Mapuroteni: 4 magiramu
• Mafuta: 18 magiramu
• Yese carbs: 4 magiramu
• Fiber: 2 magiramu
• Net carbs: 2 magiramu

Iwo mafuta-akakora, keto-ane hushamwari nzungu iyo inogona kubatsira hutano hwemwoyo nekuderedza chirwere chemoyo chinokonzera njodzi, senge yakakwira LDL (yakaipa) cholesterol uye BP.

Chidzidzo chemwedzi mitanhatu muvanhu zana chakaratidza kuti avo vari pane yakaderera-koriori chikafu avo vakadya 15% yemakoriyori avo semadnuts aive nemazinga akaderera ezere uye LDL (yakaipa) cholesterol, pamwe nekudzikiswa kukuru kweropa, kupfuura avo vari chiyero chakaderera-koriori chikafu ().

Walnuts inogona kunakidzwa sechikafu chinogutsa kana sechinhu chinogadzirwa neketo-inoshamwaridzika, yakaderera-carb madhishi senge brownies kana fudge. Vanoitawo kuwedzera kwakanyanya kumasaradhi.

Tenga walnuts pamhepo.

7. Hemp mhodzi

Hemp mhodzi, kana hemp moyo, ndiyo mhodzi dze Cannabis sativa chirimwa. Ivo sosi yakanaka kwazvo yemapuroteni anodyara-uye nemafuta ane hutano. Rimwe ounce (28 gramu) yembeu yehemp inopa ():

• Makorori: 155
• Mapuroteni: 9 magiramu
• Mafuta: 14 magiramu
• Yese carbs: 2 magiramu
• Fiber: 1 gramu
• Net carbs: 1 gramu

Kumwe kutsvagurudza kunoratidza kuti mapuroteni akasarudzika ari mumbeu yehemp anogona kubatsira kudzikisa BP ().

Uyezve, ivo vakakwira muinoleic acid, mhando yemafuta ayo akaratidzirwa kuti anogona kudzivirira kubva kuAlzheimer uye zvimwe zvirwere zvehutachiona muzvidzidzo zvemhuka (,).

Mbeu ye hemp inogona kushandiswa mune akasiyana keto-ane hunyanzvi mabikirwo, sechinotsiva oatmeal kana grits, seyakaomeswa saradhi topping, kana yakasanganiswa muSmoothies uye protein shakes.

Tenga mbeu yehemp online.

8. Nzungu

Hazelnuts ndiwo makwenzi emuti ane mvere, bhutsu dhizaini iyo inoita kuti igo nyatso kukodzera kumadhizeti. Rimwe ounce (28 gramu) yehaznuts rine ():

• Makorori: 178
• Mapuroteni: 4 magiramu
• Mafuta: 17 magiramu
• Yese carbs: 5 magiramu
• Fiber: 3 magiramu
• Net carbs: 2 magiramu

Izvowo chakanakisa sosi yevhitamini E, ine 1-ounce (28-gramu) inoshumira ichipa 28% yeReferensi Yemazuva Intake (RDI).

Vitamin E yakave yakabatana nenjodzi yakadzikira yehosha yemoyo, sezvo ichiita seantioxidant nekukanganisa makemikari anokuvadza emahara, zvinogona kudzora chirwere chemoyo njodzi senge yakakwira cholesterol (,).

Muchidzidzo chemavhiki mana mune vanhu vakuru makumi maviri nemasere vane cholesterol yakawanda, vachidya anenge maunzi (30 magiramu) ehazelnuts zuva nezuva yakaderedza cholesterol yakazara ichiwedzera HDL (yakanaka) cholesterol nemavhitamini E mazinga ().

Iko kuravira kwavo uye magadzirirwo anoita hazelnuts akakwana pairing yechokoreti. Edza kubatanidza hazelnuts ine yakasvibirira yakasviba chokoreti kune yakaderera-carb dhizeti. Iwe unogona zvakare kushandisa hazelnut furawa se keto-inoshamwaridzika furawa imwe.

Tenga hazelnuts online.

9. Nzungu

Nzungu zvine hunyanzvi hwembesa, zvinoreva kuti dzakabatana zvakanyanya nebhinzi nenyemba kupfuura dzimwe nzungu dziri pane urwu runyorwa. Zvisinei, iwo ndeimwe yenzvimbo dzinowanikwa zvakanyanya uye sarudzo hombe yeketo dieters.

Rimwe ounce (28 gramu) yenzungu rine ():

• Makorori: 164
• Mapuroteni: 7 magiramu
• Mafuta: 14 magiramu
• Yese carbs: 6 magiramu
• Fiber: 2 magiramu
• Net carbs: 4 magiramu

Iwo mabviro akanaka epuroteni-yakasimwa uye akarongedzwa neakakosha amino acids, anovaka mapuroteni aunofanirwa kuwana kuburikidza nedhayeti yako ().

Nzungu dzakanyanya kukwirira muleucine, yakakosha branched-chain amino acid (BCAA) inozivikanwa nekusimudzira kukura kwemhasuru ().

Nzungu uye nzungu ruomba zvinogona kunakirwa seyakareruka tudyo kana kuwedzera kune smoothies, mapuroteni anodedera, kana keto madhiri. Iyo inogona zvakare kushandiswa mune inonaka yeAsia-dhiza sauces senge satay muto uye kuwedzera crunch kune ndiro senge yekumhanyisa-fries.

Zvinogona kuve zvakanakira hutano hwako kusarudza nzungu dzisina kuiswa sarufa uye nzungu bhinzi nzungu isina kuwedzerwa shuga.

Tenga nzungu dzisina kunyorerwa online.

10. Mbeu yeSesame

Mbeu yeSesame chinhu chakakurumbira chinoshandiswa kutenderera pasirese, zvakanyanya secheki yezvinhu zvakabikwa senge hamburger buns. Ivo vakaderera muma carbs uye ane mafuta mazhinji, zvichivaita sarudzo yakanaka yezvikafu zve ketogenic.

Imwe ounce (28 gramu) yembeu yesesame ine ():

• Makorori: 160
• Mapuroteni: 5 magiramu
• Mafuta: 13 magiramu
• Yese carbs: 7 magiramu
• Fiber: 5 magiramu
• Net carbs: 2 magiramu

Iwo zvakare akarongedzwa neanti-anogumbura antioxidants anonzi lignans.

Zvidzidzo zvakati wandei zvinobatanidza sesame mbeu nekuderera kwekuzvimba. Kuzvimba kusingaperi kwakabatanidzwa kune akasiyana mamiriro, senge chirwere chemoyo uye mamwe kanzira (,,,).

Mbeu dzeSesame dzinogona kunakidzwa sechigunzva chinotapira chekusvesa-fries uye masaradhi, kana sechinhu chinogadzirwa nevateki ve keto nechingwa. Tahini, yakapararira yakagadzirwa kubva pasi sesame mhodzi, zvakare inonaka, keto-inoshamwaridzika sarudzo.

Tenga mbeu dzesame online.

11. Pine nzungu

Miti yemapaini inzungu dzemiti dzinonyanya kuzivikanwa sechigadzirwa mupesto, muto weItaly wakagadzirwa nemafuta emuorivhi, parmesan chizi, uye basil.

Nekudaro, ivo vanonyanya kuita zvine mutsindo uye vane yakasarudzika, yepasi flavour iyo inowirirana zvakanaka nezvikafu zvakawanda. Izvo zvinoitikawo kuva zvakaderera muma carbs uye zvakakwirira mumafuta.

Rimwe ounce (28 gramu) yemapine nzungu inopa ():

• Makorori: 191
• Mapuroteni: 4 magiramu
• Mafuta: 19 magiramu
• Yese carbs: 4 magiramu
• Fiber: 1 gramu
• Net carbs: 3 magiramu

Iwo ane mafuta anonzi pinolenic acid, ayo anogona kudzikisa nzara nekugadzirisa mahormone anokanganisa kudya, senge cholecystokinin (CCK) uye glucagon-yakaita peptide-1 (GLP-1) (34).

Imwe ongororo mumadzimai gumi nemasere akafutisa mushure mekuguma kuenda kumwedzi yakawana kuti vatori vechikamu vakadya 36% zvishoma zvekudya mushure mekutora magiramu matatu emafuta emapine nut pamwe nekudya kwekuseni pane pavakatora placebo ().

Ndichiri kuvimbisa, kumwe kutsvagisa munzvimbo ino kunodiwa.

Pine nzungu dzinogona kushandiswa mumidziyo yakawanda kuwedzera imwe nhanho yekuravira. Uyezve, pesto ndeye chaiyo keto-inoshamwaridzana sosi yenyama kana miriwo. Nzungu idzi dzinogonawo kudyiwa dzakasvibirira kana kugochwa sechikafu.

Tenga mapine nzungu online.

12. Mbeu yezuva

Mbeu dzeSunflower dzinozivikanwa, dzakakora-mafuta chikafu chinogonesa chinowedzera kuwedzera kune keto yako yekudya. Rimwe ounce (28 gramu) yembeu dzakafetwa cheSonflower rine ():

• Makorori: 164
• Mapuroteni: 6 magiramu
• Mafuta: 14 magiramu
• Yese carbs: 6 magiramu
• Fiber: 2 magiramu
• Net carbs: 4 magiramu

Kumwe kutsvagurudza kunoratidza kuti kudya mbeu yezuva yezuva kunogona kubatsira hutano munzira dzinoverengeka.

Semuenzaniso, mhodzi idzi dzakakwirira mune anti-kupisa antioxidants, senge vhitamini E, flavonoids, uye phenolic acids, uye akawanikwa aine antidiabetic uye anti-kupisa zvivakwa muzvidzidzo zvemhuka ().

Mbeu dzeSunflower dzinonyanya kudyiwa dzoga senge tudyo asiwo kugadzira sarupu yakakura. Uye zvakare, iwe unogona kutenga sunflower yembeu bhotoro pane akawanda magirosari zvitoro.

Sezvakaita nzungu, zvakanakisa kusarudza mhando dzisina sarufa.

Tenga mbeu dzisina kuzorwa dzesunflower online.

13. Maamondi

Maamondi uye zvigadzirwa zvine hukama senge maamondi ruomba, mukaka, kana hupfu zvinowirirana keto chikafu chikafu.

Rimwe ounce (28 gramu) emaarumondi rine ():

• Makorori: 164
• Mapuroteni: 6 magiramu
• Mafuta: 14 magiramu
• Yese carbs: 5 magiramu
• Fiber: 3 magiramu
• Net carbs: 2 magiramu

Kufanana nedzimwe nzungu dzemuti, maarumondi akave akabatanidzwa kune akasiyana ehutano mabhenefiti nekuda kwehutano hwavo.

Pamusoro pehuwandu hwayo hwakawanda hweprotein, mafuta ane hutano, uye fiber, maamondi ane hupfumi muvhitamini E, magnesium, mhangura, uye antioxidants senge proanthocyanidins ().

Kumwe kutsvagurudza kunoratidza kuti kudya maarumondi kunogona kudzora njodzi yako yemamiriro akaita senge rudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye Alzheimer's (,).

Maamondi anogona kunakirwa mbishi kana kugochwa sechikafu chinonaka cheketo. Iwe unogona zvakare kutenga kana kugadzira keto-inoshamwaridzika mukaka weamondi kana bota. Pamusoro pezvo, hupfu hwemaarumondi inzira inoshandiswa neupfu yakawanda

Tenga maamondi nemaupfu ealmond online.

Chinokosha

Nutsu nembeu zviri kuzadza, chikafu chakasiyana-siyana chinozivikanwa nevanhu vanotevera yakaderera-carb, mafuta ane mafuta ekudya maitiro senge ketogenic kudya.

Ivo vanowedzera kuravira, zvakasiyana, uye crunch kune keto-zvine hushamwari chikafu uye tudyo. Dzese nzungu nembeu zviwanikwa zvakanaka zvemafuta ane hutano, protein, fiber, mavitamini, zvicherwa, uye antioxidants.

Vanogona kudyiwa vega sekukurumidza uye nyore kutapira kana kuwedzerwa kumasaradhi, kuzunza, madhiri, uye mamwe akawanda mamwe mabikirwo. Dzimwe nzungu nembeu zvinogona zvakare kugadziridzwa kuita keto-zvine hushamwari mamisi, kupararira, uye hupfu.

Iyo nzungu gumi nembiri dzakadudzwa pamusoro zvinogona kuve zvinonaka, zvinowedzera hutano kukuwedzera kune yako keto mararamiro.