Iko Mustard Keto-Yakanaka?

Zvemukati

• Kuzadzisa ketosis
• Mhando dzakasiyana dzemasitadhi dzakanyanya keto-hushamwari kupfuura dzimwe
• Kuenzanisa kunokosha
• Chinokosha

Iyo ketogenic, kana keto, dhayeti rudzi rwakakurumbira rwemafuta akakwirira, akanyanya kwazvo carb chirongwa chekudya.

Iyo yakatanga kugadzirwa senzira yekurapa kurapa kwekubata, asi humbowo hwazvino hunoratidza kuti zvinogona kubatsirawo kune vanhu vari kuyedza kudzikisa huremu kana kusimudzira shuga yeropa ().

Vanhu vatsva kuchikafu cheketo vanowanzozviwana vachizvibvunza kana chikafu chavo chavanofarira chingave chakachengetedzwa zvakanaka.

Makondohita akaita semasitadhi anogona kunyanya kunetsa, sezvo paine marudzi mazhinji, rimwe nerimwe riine mbiri yakasarudzika carb.

Ichi chinyorwa chinoongorora kana mustard iri keto-inoshamwaridzika, pamwe nemazano mashoma ekuona yako yemasitadhi tsika isingatadzise kudya kwako kufambira mberi.

Kuzadzisa ketosis

Chinangwa chekutanga chekudya kwe ketogenic ndechekushandura muviri wako kuita metabolic nyika inozivikanwa se ketosis.

Paunodya chikafu chakasiyana, muviri wako unozofarira kushandisa makabohydrate muchimiro cheglucose kuburitsa simba.

Kana glucose isipo, muviri wako unoshandisa imwe sosi yesimba inogadzirwa kubva kumafuta - inozivikanwa se ketoni. Iyo metabolic mamiriro umo muviri wako uri kuvimba nemaketoni panzvimbo yeglucose yemafuta inonzi ketosis ().

Chinokosha chekuzadzisa nekuchengetedza ketosis pamwe nekudya kwako ndiko kuderedza zvakanyanya kudya kwako kwekarbhu paunenge uchiwedzera huwandu hwemafuta aunodya.

Iyo danho raungade kudzora yako carb kutora kuti uwane ketosis inosiyana zvichienderana nemuviri wako kemisitiri.

Zvisinei, vanhu vazhinji vanotevera keto dhayeti vanogumira kudya kwavo kwecarb vanopfuura 5-10% yemakoriori avo ezuva nezuva, kana anenge 25-50 gramu e carbs pazuva (,).

Nekuti iyo carb miganhu yakaoma kwazvo, kubudirira kuitiswa kwe ketogenic kudya kunoda kungwarira uye zvine hungwaru kuronga menyu kuti uve nechokwadi chekuti unogara mukati memugove wako wakapihwa carb.

Mustard inowanzove yakaderera carb condiment, asi mamwe marudzi eshuga-anotapira ane ma carbs akakwana anogona kukukanda kunze kwe ketosis kana ukasangwarira nehukuru hwako hwekushandira.

Chinangwa chikuru cheketogenic chikafu ndechekuchinjika kuita metabolic mamiriro umo muviri wako unoshandisa mafuta esimba pane carbs. Izvi zvinoda kutemerwa zvakanyanya kwecarb, uye mamwe marudzi emasvadhi anotapira anogona kusakwana mukati meketo chirongwa chekudya.

Mhando dzakasiyana dzemasitadhi dzakanyanya keto-hushamwari kupfuura dzimwe

Mustard ndeimwe yeanonyanya kufarirwa macondiment munyika.

Yakagadzirwa nenzira yemhodzi yemasitadhi nevhiniga, doro, kana waini. Izvo zvakasarudzwa zvinosanganiswa kuita pasita, kana kupararira, iyo inogona kushandiswa pachayo kana sehwaro hwekupfekedza, sauces, marinades, uye madhipi.

Mhando dzakasiyana dzemasitadhi hadzina chero carbs uye dzinogona kuverengerwa zviri nyore muchirongwa cheketo chekudya. Nekudaro, mamwe marudzi anogona kunge aine michero, huchi, kana mamwe marudzi eanotapira ayo anogona zvakanyanya kubatsira kune yako yezuva nezuva carb kutora.

Heano mimwe mienzaniso yemhando dzemastard dzakakurumbira dzisina chero carbs uye dzakaringana chikafu che ketogenic (,,,):

• yero mustard
• Dijon masitadhi
• yemasitadhi yemasitadhi
• zvinonhuwira tsvuku yemasitadhi

Huchi yemasitadhi ndeimwe yemhando dzakakurumbira dzemasitadhi anotapira.

Sezvinoreva zita iri, huchi yemasitadhi hunowanzotapirwa neuchi, asi zvimwe zvinotapira zvinogona kuverengerwa, senge nzimbe kana sirasi yechibage.

Huwandu chaihwo hwe carbs mune huchi yemasitadhi hunosiyana zvichienderana neresipi, asi mhando zhinji dzinogadzirwa nekutengesa dzinowira mukati mehuwandu hweanenge magiramu matanhatu kusvika matanhatu egamu pahapuni (15 gramu) (,).

Dzimwe mhando dzehunyanzvi hwesadhi dzinogona kusanganisira zvimwe zvinyorwa zve carbs, senge michero, mune avo mabikirwo.

Kana iwe usina chokwadi kuti mangani carbs ari mune chimwe chigadzirwa, tarisa iyo Nutrition chokwadi chitambi usati waidya.

Mazhinji emhando dzakakurumbira dzemasitadhi hadzina ma carbs uye akakodzera zvakanyanya kune keto chikafu. Dzimwe mhando, dzakadai sehuchi yemasitadhi, dzine mamwe ma carbs nekuda kwekuwedzera zvinotapira.

Kuenzanisa kunokosha

Kana yako yemhando yemasitadhi ikaitika kuva imwe yemhando dzakatapira, usarase bhodhoro izvozvi.

Nokuronga kwakakodzera, kunyange makaradhi epamusoro akakwenenzverwa anogona kuchengetedzwa zvakachengeteka muchirongwa cheketo chekudya. Kiyi yekubudirira ingori chikamu chekutonga.

Dzivisa kushandisa masitayadhi anotapira pasina kuyera saizi yako yekutanga.

Semuenzaniso, kusazvinyudza mukucheka matanda ehuku akachekwa mundiro yehuchi yemasitadhi kunogona kuita kuti zvive nyore kwazvo kukundisa zvine mutsindo carbs.

Panzvimbo iyoyo, chiyera chikamu chinokodzera mukati mezvinangwa zvezuva nezuva zvecarb. Kana iwe uchida kuwedzera imwe vhoriyamu, unogona kutambanudza saizi yako yekushandira nekuisanganisa neakawandisa mafuta chinongedzo, senge maorivhi, mayonnaise, kana avocado.

Neimwe nzira, iwe unogona kuyedza kugadzira yako wega uchi yemasitadhi kutsiva uchishandisa musanganiswa weswiti yakasviba kana yero masayadhi, mayonnaise, uye yakaderera carb inotapira, senge stevia.

Kana iwe uchida kusanganisa yakakwira carb masayadhi mhando pane yako keto chirongwa chekudya, kudzidzira zvine mwero uye zvine hungwaru chikamu chekutonga chakakosha.

Chinokosha

Keto dhayeti rudzi rwakakurumbira rweiyo yakaderera kwazvo carb, kudya kwakanyanya kwemafuta kunoshandiswa kune dzakasiyana hutano mabhenefiti, kusanganisira kurasikirwa uremu uye kugadzirisa shuga yeshuga.

Mustard chinhu chakakurumbira condiment iyo inowanzo kuve yakaderera kwazvo carb uye inokwana mushe mune dzakawanda keto zvirongwa zvekudya.

Izvo zvakati, mamwe marudzi emasitadhi anotapira neakakwira carb zvigadzirwa, senge uchi, shuga, kana michero.

Kana iwe ukaronga pakushandisa aya marudzi, zvakakosha kudzidzira chikamu kudzora kuti uone kuti hazvikonzere iwe kuti netsaona upfuure ako ezuva nezuva carb miganhu.