Is Edamame Keto-Shamwari?

Zvemukati

• Kuchengetedza ketosis pane keto chikafu
• Edamame yakasarudzika legume
• Haasi ese magadzirirwo ari keto-ane hushamwari
• Nei uchifanira kuzvifunga
• Chinokosha

Keto chikafu chinotevera chakaderera kwazvo carb, mafuta akawanda ekudya maitiro anoitirwa kuzadzisa uremu kana zvimwe zvakanaka zvehutano ().

Kazhinji, zvakadzama shanduro dzekudya dzinorambidza nyemba dzakapihwa avo akawandisa epamusoro macarb mukati.

Nepo edamame bhinzi iri nyemba, yavo yakasarudzika hutano hutano inogona kuita kuti iwe unetseke kana vari keto-inoshamwaridzika.

Ichi chinyorwa chinoongorora kana edamame inogona kukodzera mune yako keto chikafu.

Kuchengetedza ketosis pane keto chikafu

Ketogenic kudya kwakanyanya kwazvo mu carbs, yakakwira mumafuta, uye zvine mwero mumapuroteni.

Aya maitiro ekudya anokonzeresa kuti muviri wako uchinjike mu ketosis, iyo metabolic mamiriro umo muviri wako unopisa mafuta - pane carbs - kugadzira ketone miviri uye kuishandisa sehuni (,).

Kuti uite kudaro, iyo ketogenic yekudya inowanzo gumira carbs kusapfuura 5-10% yeako ezuva nezuva koriori inodyiwa, kana yakakwira ingangoita makumi mashanu magiramu pazuva ().

Nezve mamiriro, 1/2 mukombe (86 gramu) yebhinzi nhema yakabikwa ine magiramu makumi maviri e carbs. Tichifunga nezvekuti mhodzi senge bhinzi nhema chikafu chakazara-carb, hazvitaridzwe kunge keto-zvine hushamwari ().

Iwe unozofanirwa kutsigira iyi yakaderera carb inodya kuchengetedza ketosis. Kuwana ma carbs akawandisa mukudya kwako kuchapuruzira muviri wako kudzosera mumarb-unopisa maitiro.

Avo vanotevera kudya kwacho vanokwezva nekukwanisa kwayo kukonzeresa kuonda nekukurumidza, pamwe nekubatana kwayo nemamwe mabhenefiti ehutano, senge kuvandudzwa kweshuga yeropa uye kudzikira kwekugumburwa pakati pevane pfari (,,).

Nekudaro, kumwe kutsvagurudza kunodiwa pamhedzisiro-yenguva refu mhedzisiro yekudya pahutano hwakazara.

Keto chikafu chakaderera kwazvo carb uye mafuta-akapfuma. Iyo inopidigura muviri wako mu ketosis, iyo inochengetwa pamwe necarb yekudya isina kupfuura 5-10% yeako ezuva nezuva koriori yekudyiwa. Kudya kwacho kwakabatanidzwa kune akati wandei mabhenefiti ehutano.

Edamame yakasarudzika legume

Edamame bhinzi ndezve soya diki idzo dzinowanzo dziya kana kubikwa muhombodo yavo yegirini ().

Ivo vanoonekwa sejusi, chikamu chinosanganisirawo bhinzi, nyemba, uye nhokwe. Mbesa, kusanganisira chikafu chine soy, inowanzo fungidzirwa seyakawandisa carb kuti ive chikamu che keto chikafu.

Nekudaro, edamame bhinzi yakasarudzika. Vane huwandu hwakawanda hwefibre yezvikafu - izvo zvinobatsira kubhadhara yavo yakazara carb zvemukati ().

Izvi zvinodaro nekuti chikafu chezvekudya rudzi rwecarb iyo muviri wako usinga gaye. Panzvimbo iyoyo, inofamba pamwe neyako yekugaya uye inowedzera hukuru kune chako chigaro.

Iyo 1/2-mukombe (75-gramu) inoshumirwa neshelamu edamame ine 9 magiramu e carbs. Asi, kana iwe ukabvisa ayo magiramu mana ezvokudya fiber, inobereka chete magiramu mashanu emambure carbs ().

Izwi rekuti net carbs rinoreva ma carbs anosara mushure mokubvisa fiber yekudya kubva kuma carbs akazara.

Nepo edamame inogona kuwedzerwa kune keto yako yekudya, chengetedza chikamu chako chikamu kune ine mwero chikamu che 1/2 mukombe (75 magiramu) kubatsira kuchengetedza ketosis.

Edamame bhinzi ndiwo nyemba, idzo dzinowanzo kuverengerwa kubva kune keto chikafu. Nekudaro, ivo vane yakakwira mukudya fiber, iyo inobatsira kubhadhara kune mamwe ma carbs. Zvikamu zvine mwero zve bhinzi izvi zvakanaka pane keto chikafu.

Haasi ese magadzirirwo ari keto-ane hushamwari

Zvinhu zvakasiyana zvinogona kukanganisa zita reedamame se keto-inoshamwaridzika. Semuenzaniso, kugadzirira chinhu chekufunga nezvacho.

Edamame inogona kupiswa, kubikwa, kana kukangwa - mukati kana kunze kwepodhi yayo. Nepo poda yayo yekunze isina kugadzikana isingadye, bhinzi dzayo dzakajeka-dzakasvibira dzinowanzo chengeterwa nekudyiwa dzoga.

Inogona zvakare kunatswa kana kuiswa yakazara muzvakawanda zvezvikafu, semasaladhi uye ndiro dzezviyo, izvo zvinogona kana kunge zvisiri zveketo-zvine hushamwari.

Ramba uchifunga kuti izvo zvauri kudya padivi peedamame yako zvinopa kuwanda kwe carbs iwe yauri kuwana mukudya ikoko. Kufunga izvi kuchabatsira kuyedza kwako kuchengetedza ketosis.

Mahombekombe edamame anowanzo kuvezwa nemunyu, musanganiswa wakasanganiswa, kana glazes. Aya magadzirirwo, kunyanya ayo anosanganisira shuga kana furawa, anogona kuwedzera kune yakazara carb kuverenga.

Haasi ese magadziriro edamame ari keto-ane hushamwari. Iyi bhinzi inogona kuwedzerwa kune madhishi ayo anotora iwe pamusoro peako keto carb muganho kana anogona kuve akaiswa neacar-akapfuma zvigadzirwa.

Nei uchifanira kuzvifunga

Kune akawanda mabhenefiti ekusanganisira edamame mune yako keto chikafu.

Edamame bhinzi ine yakaderera glycemic index, zvinoreva kuti havasviki shuga yako yeropa sezvinoita mamwe ma carbs. Izvi zvinokonzeresa yavo yepamusoro fiber uye mapuroteni zvirimo (,).

Mukombe we2 / 2 (75 gramu) edamame mapaketi masere magiramu epuroteni, zvinovaka muviri izvo zvakakosha pakugadzirisa zvinyama uye mamwe mabasa akakosha (,,,).

Uyezve, edamame inounza zvimwe zvakakosha zvinovaka muviri, zvinosanganisira iron, folate, mavitamini K uye C, uye potasium, mamwe acho anogona kunge achishaikwa mukudya kweketo ().

Nepo folate yakakosha kune tsvuku reropa maseru kuumbwa, vhitamini K inobatsira zvakakodzera kugwamba. Vitamin C yakakoshawo pahutano, kunyanya basa rayo mukuchengetedza immune uye kugadzirisa ronda (,,).

Zvinogona kuve zvakaoma kuwana micronutrients inokwana pane yakasimba keto chikafu, sezvo chikafu chakadai chichigura mimwe miriwo, pamwe nemichero yakawanda nezviyo. Mune zvikamu zvine mwero, edamame inogona kuve yekuwedzera kukuru kune yako keto chikafu.

Muzvikamu zvine mwero, edamame inogona kukuchengetedza mu ketosis apo uchiendesa zvinovaka muviri zvakakosha, senge fiber, iron, protein, folate, uye mavitamini C uye K.

Chinokosha

Keto chikafu chakakora mafuta uye chakadzika kwazvo mu carbs. Iyo inobaya metabolism yako mu ketosis, iyo mamiriro umo muviri wako unopisa mafuta pane carbs yehuni.

Kuti uchengetedze ketosis, yako carb yekudyiwa inoda kuramba yakadzika kwazvo - kazhinji 50 magiramu e carbs kana mashoma pazuva.

Kazhinji, nyemba dzakapfuma kwazvo kuti dziiswe muketo yekudya. Ipo edamame iri legume, chimiro chayo chakasiyana chekudya chinoisa munzvimbo yeketo grey.

Nepo yakaoma keto dieters ingawana carb yayo yakanyanya kukwirira, vamwe vanogona kuona kuti dzimwe nguva inogona kuverengerwa mukudya kwavo keto muzvikamu zvine mwero.

Ramba uchifunga kuti kune zvakawanda zvikonzero zvekusanganisa edamame bhinzi mune keto chikafu, senge yavo yakakwira fiber uye mapuroteni zvirimo. Ivo zvakare vanorongedza akakosha mavitamini uye mamineral ayo anowedzera hutano hwako hwese.