Icho Rima Chokoreti Keto-Shamwari?

Zvemukati

• Chii chinonzi rima chokoreti?
• Carb zvirimo zverima chokoreti
• Unogona here kunakidzwa nerima chokoreti pane keto chikafu?
• Chinokosha

Chokoreti yakasviba inotapira uye inonaka kurapwa. Uyezve, mhando yepamusoro yakasviba chokoreti ine hutano chaizvo.

Zvichienderana necocoa zvirimo, rima chokoreti inogona kuve yakapfuma sosi yemaminerari uye antioxidants uye iine huwandu hwakanaka hwefibre ().

Nekudaro, sezvo iine carbs, unogona kushamisika kana ichigona kukwira mune yakaderera kwazvo carb, yakakwira mafuta ketogenic kudya.

Ichi chinyorwa chinoongorora kana chokoreti yakasviba inogona kunakidzwa sechikamu chehutano hwakanaka hweketo.

Chii chinonzi rima chokoreti?

Chokoreti yakasviba inogadzirwa nekubatanidza mafuta neshuga necocoa.

Kusiyana nemukaka chokoreti, chokoreti yakasviba inogadzirwa ine mashoma kusvika asina mukaka solid, uye ine shoma shuga uye yakawanda cocoa.

Nekudaro, shuga inowanzo kuwedzerwa kune yakasviba chokoreti kune imwe nhanho kupesana nekuvava kwekocoa.

Zvakangodaro, kwete ese chokoreti akasviba akagadzirwa akaenzana. Ose ari mairi muzana ecocoa neshuga zvemukati zvinogona kusiyana zvakanyanya zvichienderana nechiratidzo.

Chiyero checocoa mune yekupedzisira chigadzirwa chinotarisa kuti rakasviba kana rakakwirira sei iro chokoreti iri ().

Semutemo wechigumwe, mhando yepamusoro yakasviba chokoreti ine 70% cocoa, inowanzo gadzira chigadzirwa chine shuga shoma.

Yakakwira mhando yakasviba chokoreti inonyanya kufuma mu flavonoids, ayo ane simba antioxidants anowanikwa mune zvekudya zvinomera ().

Muchokwadi, yepamusoro yakasviba chokoreti ine yakawanda flavonoid kupfuura zvimwe zvakawanda zvakakura antioxidant zvekudya senge tii nhema, waini tsvuku, nemaapuro ().

Nekuda kweayo akapfuma flavonoid zvemukati, mhando yepamusoro yakasviba chokoreti yakabatanidzwa kune akasiyana marapiro ehutano, senge yakaderera njodzi yehosha yemoyo uye nekuvandudzwa kwehuropi basa (,,,).

Chokoreti yakasviba mubatanidzwa wemafuta, shuga, uye cocoa. Yakasarudzika-izere nema antioxidants, yepamusoro yakasviba chokoreti ine yakakwira muzana cocoa uye shoma shuga kupfuura mukaka chokoreti.

Carb zvirimo zverima chokoreti

Masiwiti mazhinji nemakomichi akakwirira muma carbs uye angangoda kuve akaganhurirwa pakudya kwe keto.

Nekudaro, zvichienzaniswa nemamwe marudzi echokoreti nemacandi, mhando yepamusoro yakasviba chokoreti yakadzikira zvine mutsindo mu carbs.

Zvichienderana nechiratidzo, 1 ounce (28 gramu) ye 70-85% yakasviba chokoreti ine anosvika gumi nemaviri magiramu e carbs uye 3 magiramu e fiber, zvinoreva kuti ine anenge gumi magiramu emambure carbs ().

Net carbs inoverengwa nekubvisa zvisingabvumirwe carbs kubva kune yakazara carb yezvinyorwa.

Fibre rudzi rwehydrohydrate iyo muviri wako isinganyatsogaya. Saka nekudaro, haina kunyatso nyudzwa nematumbu ako mudiki senge mamwe marudzi e carbs ().

Naizvozvo, vazhinji veketo nyanzvi vanokurudzira kushandisa net carbs kana uchiverenga yako yezuva nezuva carb mugove ().

Rimwe ounce (28 gramu) yechokoreti yakasviba yakagadzirwa ne 70-85% cocoa ine anenge magiramu gumi emambure carbs.

Unogona here kunakidzwa nerima chokoreti pane keto chikafu?

Zvichienderana neyako yemazuva ese carb muganho, iwe unogona kukwanisa kunakirwa yemhando yepamusoro chokoreti yakasviba zvine mwero.

Ketogenic yakajairwa yekudya inowanzo sanganisira kudzora carb yako kungori chete 5% yeako zuva nezuva koriori inodya ().

Semuenzaniso, pane 2,000-koriori chikafu, iwe unogona kudzora yako carb kutora kune angangoita 25 gramu e carbs pazuva.

Izvi zvinoreva kuti 1 ounce (28 gramu) yemhando yepamusoro chokoreti yakasviba yaizopa kune angangoita makumi mana muzana ezvese zvako zvezuva nezuva carb mugove ().

Kunyangwe yakasviba chokoreti inokodzera mune keto chikafu zvakanyanya zvinoenderana nechimwe chinhu chaunodya mukati mezuva rese.

Kana iwe uchida kunakirwa yakasviba chokoreti pane keto chikafu, funga kumisikidza zvimwe zvakakwirira carb chikafu kuti uve nechokwadi kuti haupfuure yako yemazuva ese carb muganho.

Zvakare, zvakakosha kusarudza mhando yakasviba chokoreti ine 70% cocoa solids.

Chokoreti yakasviba ine isingasviki 70% cocoa inogona kunge iine yakakwira carb zvemukati uye zvinogona kunetsa kukwana mukati musingapfuure yako carb mugove.

Pakupedzisira, kudzora chikamu kwakakosha. Ipo 1 ounce (28 gramu) yemhando yepamusoro chokoreti yakasviba inogona kukodzera mukudya kweketo, kushandira kwakakura kungangopfuura muganho wako.

Chokoreti yakasviba inogona kukodzera mukudya kwe ketogenic. Nekudaro, zvakakosha kuti utarise zvikamu zvako uye sarudza chokoreti yakasviba inogadzirwa neinosvika 70% cocoa kuti usapfuure muyero wako wecarb.

Chinokosha

Kunyangwe chokoreti yakasviba ichinhu chinotapira, yakadzikira muma carbs, ichienzaniswa nemamwe marudzi echokoreti uye zvihwitsi.

Chero bedzi iwe ukanyatsoongorora saizi yako yechikamu, iwe unogona kukwanisa kukochena yakasviba chokoreti mune keto chikafu.

Nekudaro, ita chokwadi chekusarudza yakakwira mhando yakasviba chokoreti iyo iine 70% cocoa kuti ugare mukati meyakajairwa carb renji.