14 Mafuta Anopa Hutano eKeto Kudya (Uye Zvimwe Zvimwe Kugumira)

Zvemukati

• 1. Makotapeya nemafuta ekotapeya
• 2. Nzungu
• 3. Bhata renzungu nembeu
• 4. Mbeu yeflakisi
• 5. Hemp moyo
• 6. Mbeu dzeChia
• 7. Maorivhi nemafuta eorivhi akadzvanywa nechando
• 8. Makokonati uye asina kusanatsonwa mafuta ekokonati
• 9. Cacao nibs
• 10. Yakazara-mafuta eGreek yogati
• 11. Hove dzakakora
• 12. Mazai akazara
• 13. Ruomba
• 14. Cheese
• Mafuta ekuganhurira pane keto
• Chakagadzirwa trans mafuta
• Nyama dzakagadziriswa
• Zvikafu zvakakangwa
• Chinokosha

Kana uchitevera wakakora-mafuta, wakanyanya-pasi-carb ketogenic (keto) chikafu, zvakakosha kuyeuka kuti haazi mafuta ese akagadzirwa akaenzana.

Mamwe manyuko emafuta akakunakira iwe kupfuura mamwe, uye zvakakosha kuti uzadze ndiro yako nesarudzo dzakanaka kwazvo kuti ubudirire kuzadzisa zvinangwa zvako zvehutano.

Heano gumi nematanhatu masisitimu ane hutano emafuta ekunakidzwa pane keto chikafu.

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

1. Makotapeya nemafuta ekotapeya

Avocados haisi chete yakanakisa sosi yemafuta-ane hutano mafuta asi zvakare inopa yakakura hefty dose ye fiber uye akakosha mavitamini uye mamineral ().

Kutsvagurudza kunoratidza kuti avocado nemafuta avo anogona kutsigira hutano hwemwoyo, shuga yeropa yakaenzana, uye kuchembera zvine hutano (,).

Nakidzwa neavocado iri yega, ishandise kugadzira guacamole, kana kuiwedzera kune smoothies uye masaladi ekuwedzera mafuta uye zvinovaka muviri. Drizzle avocado oiri pane yakakangwa kana yakanyoroveswa maveji kana kuishandisa kuita saladhi yekupfeka uye mamwe maketo anoshamwaridzika.

2. Nzungu

Kusanganisira dzakasiyana nzungu mukudya kwako inzira huru yekusimudzira kudya kwako kwemafuta ane hutano, chirimwa-chakavakirwa mapuroteni, uye fiber ().

Pamusoro pezvo, kudya kwakanyanya kwenzungu kunosanganisirwa nenjodzi yakadzikira yehosha yemoyo uye kufa kunoenderana nekenza, chirwere cheshuga, nezvirwere zvekufema ().

Nutsu dzakasiyana muhutano hwadzo, saka kudya zvakasiyana siyana zvaunofarira kuchakubatsira iwe kuwana mabhenefiti akawanda. Pistachios, walnuts, maarumondi, pecans, cashews, uye nzungu dzeBrazil zvese zvingasarudzwa zvakanyanya kune yakaderera-carb, kudya kwakakora-mafuta senge keto.

Takura nzungu dzakavhenganiswa kuti ubike pane iyo, uisase pamasaladhi ako uye masobho, kana kugadzira nut-based kupararira senge walnut pesto.

3. Bhata renzungu nembeu

Nut nembeu butter zvinopa iwo mabhenefiti akafanana nekudya nzungu dzese nembeu - asi mupakeji yakanyanyisa.

Paridza sunflower batare pamusoro pevatambi ve keto kana shandisa almond ruomba sedhipi yemiriwo yakadzika-carb.

Wedzera yako yaunoda nati ruomba kune smoothies kana kuishandisa sehwaro hwekugadzira simba. Iwe unogona kunyange kusanganisira manutter mabutiro mumasese uye marinades ehove kana veggie noodles.

Iwe unogona kugadzira yako nati nembeu mabutiri kana uchida, asi kana uri kuronga kushandisa shanduro-dzakatengwa shanduro, ita shuwa kuti uverenge iyo yekushambadzira chitambi. Mimwe mhando ine zvinwiwa zvinotapira zvinogona kuvaita vasina kukodzera kudya keto.

4. Mbeu yeflakisi

Mbeu yeflakisi inyowani sosi yeanopesana-nekuzvimba omega-3 mafuta, faibha, uye hutano-hunosimudzira makomponi emiti.

Imwe-kota mukombe (42 gramu) yembeu yeflakisi inopa magiramu gumi nemaviri efaibha, 7 magiramu epuroteni, uye magiramu gumi nemana emafuta, hafu yacho ichibva omega-3s ().

Kutsvagurudza kunoratidza kuti mbeu yeflakisi nemafuta ayo zvinogona kubatsira kudzivirira chirwere chemwoyo, gomarara, chirwere cheshuga, uye zvinodzikira hosha dzehuropi ().

Wedzera pasi mbeu yefilakisi kune smoothies kana kuimwaya pamasaladhi, masobho, kana keto yogati parfait. Iwe unogona zvakare kuisa yakazara kana pasi fakisi mbeu mumakosi ako aunofarira e keto-ane hunyanzvi maputi, muffin, uye mapancake.

5. Hemp moyo

Hemp mwoyo, kana mbeu, ndeimwe sarudzo huru, inovaka muviri-yekusimbisa kudya kwemafuta pane ketogenic yekudya.

Matipuni matatu (30 magiramu) emoyo yehemp anopa magiramu gumi nemashanu emafuta, zvichivaita sarudzo yakanaka yezvikafu zvine mafuta mazhinji ().

Ivo ndeimwe yezvishoma kwazvo zvakakwana zvinomera-zvine mapuroteni zvinyorwa zvine zvese zvipfumbamwe zvakakosha amino acids. Uyezve, vanorongedza akasiyana mavitamin uye mamineral, kusanganisira vhitamini E, calcium, iron, uye potasium ().

Hemp moyo ine hunhu hwakapfava uye hunyoro hwakafanana nembeu yesesame, saka zviri nyore kusanganisa muzvikafu zvakasiyana siyana pasina kuchinja huwandu hwekunaka.

Vapfekedze pamusoro peiyo yogati, masaladi, uye miriwo yakakangwa, vazvibatanidze kuita smoothies nemasobho, kana kuzvisanganisa mukurumwa kwesimba. Iwe unogona zvakare kuvawedzera kune sauces uye kupfeka.

Unogona kutenga hemp moyo munharaunda kana pamhepo.

6. Mbeu dzeChia

Mbeu dzeChia dzakapfuma mumafuta ane hutano uye faibha, zvichivaita mukwikwidzi akakwana wekudya kweketo.

Muchipunu chimwe chete (15 magiramu) embeu dzechia, unowana magiramu mana emafuta, kunyanya omega-3s, pamwe ne4 magiramu efaera, iri ingangoita 16% yeDaily Value (DV) ().

Mbeu idzi zvakare dzine dzakasiyana siyana dzemakemikari, kusanganisira quercetin uye kaempferol, izvo zvinogona kudzora kuzvimba uye kudzivirira mamiriro asingaperi, akadai segomarara, chirwere chemwoyo, uye chirwere cheshuga ().

Pamusoro pezvo, mbeu dzechia dzine kugona kwakasiyana kwekutora mvura. Kana yakanyoroveswa mumvura kwemaawa mashoma, inova yakanyanyisa gelatinous. Mune fomu iri, dzinogona kushandiswa kugadzira chia pudding kana kuomesesa sosi uye kupfeka.

Kufanana nedzimwe mhodzi, chia inogona kusanganiswa mumateji kana kumutswa mu yogati, masobho, uye masaradhi. Iwe unogona zvakare kuzvishandisa kugadzira keto-dhizaini maputi kana sekudya kwechingwa chakabikwa, huku, kana nyama yenguruve.

7. Maorivhi nemafuta eorivhi akadzvanywa nechando

Zvakanakira maorivhi nemafuta emuorivhi zvakatsvakurudzwa kwemakumi emakore, uye hazvisi masanga kuti anowanzo kuverengerwa mune dzakawanda zvekudya zvine hutano pasi.

Maorivhi haangoremerwe nemafuta ane hutano hwemoyo chete asiwo ane vhitamini E nemishonga yemiti yakasiyana siyana inozivikanwa kudzikisa kuzvimba uye njodzi yako yezvirwere zvisingaperi sechirwere chemoyo, gomarara, uye osteoporosis (,).

Maorivhi anogadzirira chikafu chinonaka uye chinotakurika asi zvakare akakandwa mumasadhi kana kudyiwa sechikamu cheantipasti. Kuti uwedzere kuwedzera kwekunaka zvinhu maorivhi negariki, pimentos, kana gorgonzola chizi.

Purée maorivhi akazara nemafuta emuorivhi, anchovies, uye capers kugadzira tapenade kuwedzera mafuta, kuravira, uye hunyoro kune veggie sandwich inoputira.

Cold-yakadzvanywa imwe mhandara yemafuta emuorivhi inogona kudonhedzwa pamusoro peakakangwa kana mashoma saji dzakasungirirwa kusimudzira mafuta kana kuishandisa sechinhu chekupfeka kana marinade yezvakakangwa nyama, miriwo, kana saradhi nyowani.

8. Makokonati uye asina kusanatsonwa mafuta ekokonati

Makokonati uye mafuta ekokonati anozivikanwa keto mafuta masosi nekuti anopa sosi sosi yepakati-cheni triglycerides (MCTs), mhando yemafuta ayo muviri wako unogona kupinza nekushandisa nyore.

Tsvagiridzo inoratidza kuti MCTs inogona kurerutsa shanduko yako kuita ketosis, iyo mamiriro umo muviri wako unopisa mafuta kuita mafuta pane glucose ().

Uyezve, maMCT anowanzo piswa senge simba uye kashoma kuti achengetwe semafuta, anogona kubatsira kuonda ().

Wedzera unsweetened coconut flakes kune yakagadzirirwa nzira yekusanganisa kana smoothies. Shandisa izere-mafuta mukaka wekokonati kugadzira nyama dzakakangwa kana kugocha miriwo mukokonati mafuta. Kuti uve nechiratidziro chechimiro chechitsuwa, edza sauléed kolifurawa mupunga mukokonati mafuta uye nyowani lime juice.

9. Cacao nibs

Kana iwe uchifunga chokoreti haisi yako mukudya kwako keto, funga zvakare.

Cacao nibs imhando yechokoreti isina kubikwa, isina kugadzirwa mbishi. Ingori 1 ounce (28 gramu) inopa anenge gumi nemaviri magiramu emafuta uye kurovera 9 magiramu e fiber ().

Chokoreti yerima inozivikanwa zvakare nehupfumi hwayo hwekupa polyphenols, ayo ari masanganiswa emiti ane simba rinorwisa-kuzvimba mhedzisiro inogona kukurudzira kukura kwehutano hutachiona hutachiona ().

Wedzera cacao nibs kugadzirirwa smoothies, simba kuruma, kana nzira musanganiswa. Kana uine zino rinotapira, gadzira keto chokoreti inopisa nekunyungudusa macacao nibs mumukaka wekokonati usina kutapira pane stovetop. Wobva wasanganisa mune yako yaunofarira keto-inonaka inotapira, senge stevia kana monk michero.

Unogona kutenga cacao nibs muzvitoro kana online.

10. Yakazara-mafuta eGreek yogati

Kunyangwe iine mamwe macarbs, asina kutapira, akazara-mafuta eGreek yogati inogona kuve yekuwedzera kune hutano kune ketogenic chikafu.

Iyo 5.3-ounce (150-gramu) inoshumirwa inopa angangoita magiramu matanhatu emafuta, 13 magiramu epuroteni, uye magiramu matanhatu e carbs, pamwe ne15% yeiyo DV yecalcium ().

Yogurt iri zvakare sosi yakanaka yemabhakitiriya anobatsira anozivikanwa seprobiotic, ayo anokurudzira hutano kugaya basa ().

Idya yoghurt yechiGreek pachayo kana kuvaka keto yogati parfait nekugadzika nzungu, mhodzi, coconut, uye cacao nayo. Iwe unogona zvakare kusanganisa mumishonga uye zvinonhuwira kuti uite inonaka veggie dip.

11. Hove dzakakora

Hove dzakakora salmon, tuna, anchovies, uye sardines zviwedzero zvakakura kuchikafu chine hutano cheketogenic.

Ivo vakapfuma mune yemhando yepamusoro mapuroteni uye ane moyo-hutano omega-3 mafuta. Dzimwe mhando dzakaita salmoni dzinopawo huwandu hwakakura hwevitamin D, chikafu chinokonzeresa immune immune, bone hutano, uye zvimwe ().

Bika kana gadzira filet yehove dzesango-dzakabatwa, dzakakora kuti ushumire pamusoro pe saladhi kana padivi pemiriwo yakakangwa. Iwe unogona zvakare kushandisa yako yaunofarira hove dzemumagaba dzakasanganiswa nemayonnaise, mahebhu, nezvinonhuwira kuputira lettuce kuputira, avocado, kana tsvimbo yeselery.

12. Mazai akazara

Mazai ane hutano sezvo ari akasiyana-siyana, achiaita iwo ari nyore kuwedzera kune ketogenic chikafu.

Iro rimwe chete-giramu rezai rinorongedza anenge magiramu mashanu emafuta, 7 gramu eprotein, uye makumi masere macalorie ().

Ita chokwadi chekudya zai rose, sezvo iyo yolk yakafuma muV mavitamini uye ane simba antioxidants lutein uye zeaxanthin, inotsigira hutano hwemaziso ().

Dzvuku-bika batch yemazai kuti uve nezvikafu zvekudya mukati mevhiki kana kuwedzera mayonnaise diki wovaisa muhadhi yezai. Gadzira chishuwo chakatakurwa nemidziyo yakadzika-carb kana kuisa mazai akaiswa avocado netomatisi.

13. Ruomba

Butter yakakwana kune yako keto mararamiro, sezvo isina carb-isina uye nezve 80% mafuta ().

Kunyangwe yaive yakareba kutariswa kutyisidzira kuhutano hwemoyo, kutsvagisa kwazvino kunoratidza kuti panongova nesangano diki kana rekusarerekera pakati pehuturu hwekudya uye chirwere chemoyo uye sitiroko njodzi ().

Butter inoitikawo seimwe yezvinhu zvakapfuma zvekudya zvebutyrate. Kutsvagurudza kwekutanga kunoratidza kuti rudzi urwu rwemafuta mafupi-emaketani anogona kutora chinzvimbo chakakosha mukusimudzira hutano hwehuropi ().

Kumwe kutsvagurudza kunoratidza kuti organic bota kubva kumombe dzakadyiswa huswa dzinogona kuve nemhando yakati fananei yemafuta pane bota kubva kumombe dzakaunganidzwa, asi chero chaunosarudza, ita shuwa kuti ndeyemhando yepamusoro ().

Roast kana sauté miriwo muhotela kana kuiparadzira pane keto-inoshamwaridza muffin, waffles, kana mapancake. Bvisa ruomba pamusoro pese huku usati wagocha kuti uwane ganda rakatsetseka.

14. Cheese

Cheese imwe yakanaka yakanaka-mafuta, yakaderera-carb sarudzo ye keto dieters, uye nemazana emhando pamusika, hapana kushomeka kwesarudzo dzaunosarudza kubva.

Kunyangwe kuumbwa kwakakwana kwehutano kuchisiyana zvichienderana nerudzi rwechizi, mhando zhinji ndidzo dzakanaka sosi dzeprotein uye calcium. Dzimwe mhando dzakasimudzwa senge cheddar kana gouda zvakare dzinopa maantibioti ().

Nakidzwa nezvidimbu zvechizi nemiti mitsva yeveggie kana kuinyungudutsa pamusoro pemiriwo yakakangwa kana yakabikwa. Edza kuwedzera shredded cheese kumasadhi kana nyama yakakangwa kana kuishandisa kugadzira keto howa inotsvedza.

Mafuta ekuganhurira pane keto

Kunyangwe mafuta achigadzira iwo mazhinji macalorie pane ketogenic dhayeti, haazi ese masosi emafuta akanaka kune hutano hwako - kunyangwe kana achikwana mune macronutrient kugovera chirongwa chako chekudya.

Chakagadzirwa trans mafuta

Mafuta ekugadzira akagadzirwa nemaoko anozivikanwa nekuwedzera zvakanyanya njodzi yehosha yemoyo uye inofanirwa kudzivirirwa, zvisinei nerudzi rwechikafu chauri kutevera ().

Mafuta eTrans anowanzo kuwanikwa mumafuta akanyatsogadziriswa uye zvekudya zvakagadzirwa zvakagadzirwa, senge makeke, makuki, mafekeji, mabhisikiti, maputi, uye zvimwe zvinwiwa zvakapatsanurwa zvakanyanya.

Mafuta emafuta anogona kuratidzwa pane chinongedzo pasi pezita rekuti "oiri ine hydrogenated" kana "kupfupisa." Zviri nani kudzivisa chikafu chine izvi zvinoshandiswa sezvazvinogona.

Ziva kuti nyika zhinji, kusanganisira United States, dzakarambidza kana kudzora mashandisirwo emafuta ekugadzira.

Zvakadaro, zvinoenderana nemutemo wazvino weFood and Drug Administration (FDA), zvigadzirwa zvine mafuta zvine zvigadzirwa zvinogadzirwa pamberi paJune 18, 2018 inogona kugoverwa kusvika Ndira 2020, kana 2021 mune dzimwe nguva ().

Uyezve, kana chikafu chikapa isingasviki 0.5 magiramu emafuta ekufambisa pakushandisa, chakanyorwa sekuti chine magiramu 0 emafuta anotapira ().

Nyama dzakagadziriswa

Nyama dzakagadziriswa, senge nyama yekudyira, masoseji, salami, imbwa dzinopisa, uye nyama dzakaporeswa uye dzekuputa, dzinowanzo shambadzwa seye keto inoshamwaridzika.

Nepo izvi zvekudya zvine hunyanzvi kupinda muchirongwa chekudya che ketogenic, zvidzidzo zvakati wandei zvakawana kusangana pakati pekudyiwa kwakawanda kwenyama yakagadziriswa uye nenjodzi yakawedzera yekenza yemudumbu ().

Naizvozvo, zviri nani kuti utore zvekudya izvi zvishoma. Pane kudaro, tarisa pakudya zvizere, zvishoma zvakagadziriswa chikafu zvakanyanya sezvinobvira.

Zvikafu zvakakangwa

Kudya kwakadzika-kwakabikwa kunosanganisirwa mune mamwe marongero e ketogenic, asi iwe ungangoda kufunga kaviri usati wawedzera kune ako.

Chikafu chakabikwa chinowanzo kuve chakakwirira mumafuta anotapira, izvo zvinogona kuwedzera njodzi yako yechirwere chemwoyo ().

Dzimwe mhando dzemafuta akaomeswa anonyanya kushandiswa mukutsvaira, senge chibage mafuta, anowanzove aine mashoma maframu mafuta. Sezvo maoiri anopisa kusvika kumatembiricha akakwirira kwazvo, mamwe mafuta ekufambisa anogona kugadzirwa ().

Chikafu chakabikwa chinotora huwandu hwakawanda hwemafuta aya, uye kugara uchidya kunogona kutungamira kune hutano hunokanganisa nekufamba kwenguva. Naizvozvo, chengetedza kudya kwako kwechikafu chakakangwa kusvika padiki kuti utsigire hutano hwako uchitevera chikafu cheketogenic.

Pfupiso Mamwe mafuta masosi anofanirwa kuve mashoma kana kudzivirirwa pane keto chikafu, nekuti anogona kukanganisa hutano hwako. Izvi zvinosanganisira nyama inogadzirwa, chikafu chakakangwa, uye chero chinhu chine mafuta ekugadzira.

Chinokosha

Ketogenic yekudya inoenderana neakakora-mafuta chikafu, asi mamwe manyuko emafuta ane hutano kupfuura mamwe.

Hove dzakakora, makotapeya, coconut, maorivhi, nzungu, uye mhodzi mienzaniso mishoma yezvinhu zvinovaka zvemafuta ane hutano.

Kuti unyatso tsigira hutano hwako paketo keto, sarudza mafuta kubva kune zvinovaka-dense, chikafu chese uye dzivirira izvo zvinobva kumafuta-akagadziriswa, nyama, uye chikafu chakakangwa.