Iwe Unogona Kudya Popcorn pane Keto Kudya?

Zvemukati

• Chii chinonzi popcorn?
• Popcorn chikafu
• Keto kudya kuongorora
• Unogona here kudya popcorn pane keto chikafu?
• Chinokosha

Popcorn idyo rakagadzirwa kubva kune tsanga dzezviyo dzakaomeswa dzinopisa kuti dzibudise maputi anodyiwa.

Plain, mweya-popped popcorn inogona kuva chikafu chinovaka muviri uye yakanaka sosi mavitamini, zvicherwa, carbs, uye fiber.

Zvisinei, sezvo iine carbs, unogona kushamisika kana popcorn inogona kukodzera mune yakaderera-carb, yakakwira-mafuta ketogenic kudya.

Ichi chinyorwa chinopa muongororwo wezvakanaka zvepopcorn, iyo ketogenic kudya, uye kuti kana kwete ivo vaviri vanogona kugarisana.

Chii chinonzi popcorn?

Popcorn zvinoreva kuputira kunogadzirwa kana tsanga dzechibage dzichipisa, zvichikonzera kuti mvura iri mukati mayo iwande uye tsanga dzoputika.

Chikafu chakakurumbira chakanakidzwa kwezviuru zvemakore uye chinofungidzirwa kuti chakatangira muAmerica.

Muchokwadi, zvimwe zvidzidzo zvinoratidza kuti vanhu muPeru vakadya maputi anopfuura makore zviuru zvitanhatu apfuura ().

Nhasi, vanhu pasi rese vanodya popcorn. Inogona kugadzirwa pachitofu, mune inoputika mweya, kana yako microwave. Inotengeswa zvakare yatoputika.

Popcorn inowanzo shandiswa nemafuta akanyungudika uye munyu asi inogona kunakirwa nemishonga, zvinonhuwira, chizi, chokoreti, kana zvimwe zvinwiwa, futi.

Popcorn chidyiwa chinodikanwa chakagadzirwa kubva kune tsanga dzezviyo dzakaomeswa dzakapiswa. Inogona kudyiwa pachena, yakasungirirwa nehutu hwakanyunguduka, kana kukandirwa mumwaka.

Popcorn chikafu

Kunyangwe vazhinji vachifunga nezvechibage semuriwo, popcorn inoonekwa seyero yakazara.

Mbeu dzePopcorn dzinokohwewa kana chibage chakura uye zvikamu zvese zvezviyo zvakamira.

Kudya zviyo zvakabatanidzwa nenjodzi yakaderera yechirwere chemoyo, gomarara, BP, rudzi rwechipiri chirwere cheshuga, uye huwandu hwevanhu vanofa (,,).

Izvi zvinodaro nekuti mbeu dzese dzakapfuma mufibre, mavitamini, zvicherwa, uye zvirimwa zvinopa hutano huzhinji (, 6).

Kunge dzimwe tsanga dzese, popcorn ine hutano hwakanyanya - 3 makapu (24 gramu) emapopcorn emhepo ane ():

• Makorori: 90
• Mafuta: 1 gramu
• Mapuroteni: 3 magiramu
• Carbs: 18 magiramu
• Fiber: 4 magiramu
• Magnesium: 9% yeReferenzi Mazuva ese Intake (RDI)
• Phosphorus: 9% yeiyo RDI
• Manganese: 12% yeiyo RDI
• Zinc: 6% yeiyo RDI

Sezvo iri yakakwira mu fiber, popcorn iri kuzadza kwazvo isina akawanda macalorie. Iyo zvakare yakapfuma mune zvicherwa, zvinosanganisira magnesium, phosphorus, zinc, uye manganese ().

Uyezve, popcorn inopa antioxidants senge polyphenols iyo inobatsira kudzivirira kukuvara kwemaseru kunokonzerwa nemamorekuru anonzi mahara radicals. Kunyanya, polyphenols inogona kupa zvinodzivirira zvinopesana nekenza uye zvimwe zvirwere zvisingaperi (,,).

Popcorn chibage chakazara chine hutano hwakapfuma mune micronutrients uye antioxidants. Iyo 3-mukombe (24-gramu) inoshandira mapopcorn mapaketi 4 magiramu efaibha isingasvike makumi maviri magiramu e carbs uye chete makumi mapfumbamwe emakori.

Keto kudya kuongorora

Ketogenic yekudya inokurudzira zvakanyanya kudzikisa kudya kwako kwe carbs uye kuitsiva nemafuta.

Izvi zvinotungamira kune metabolic nyika inozivikanwa se ketosis, panguva iyo muviri wako unoshandisa zvigadzirwa kubva pakuparara kwemafuta - anonzi ketoni - esimba musipo kwe carbs (,).

Ketogenic kudya kunowanzo shandiswa kubatsira vana vane pfari kubata kubata kwavo.

Yakave zvakare yakabatana nehutano mabhenefiti senge kuonda, pamwe nekuvandudzwa kwe insulin senzwi, cholesterol mazinga, uye kudzora shuga muropa muvanhu vane mhando 2 chirwere cheshuga (,,,).

Kuti uwane ketosis, iwe kazhinji unofanirwa kudya isingasviki makumi mashanu magiramu e carbs pazuva - asi vamwe vanhu vangafanirwa kudzora carbs kunyangwe ().

Nekuda kweizvozvo, zvakaderera-carb chikafu semazai, nyama, hove dzakakora, makotapeya, maorivhi, nzungu, uye mbeu, pamwe nemiriwo isiri-starchy senge kolifulawa, broccoli, uye bhero mhiripiri, zvinoumba hwaro hwekudya keto.

Sekureva kwenyanzvi zhinji dze keto, iyo carb muganho inoreva net carbs, iyo inoverengwa nekubvisa magiramu e fiber kubva kune akazara magiramu e carbs mukushandira kwechikafu ().

Zvichienderana nepfungwa iyi, tsanga dzakazara uye mamwe mafibhi ane fiber ane mashoma net carbs pane zvekudya zvisina fiber yakawanda, senge tsanga dzakanatswa.

Ketogenic kudya kunosanganisira kudzikisa kudya kwecarb uye kuwedzera kudya kwemafuta kuitira kuti muviri wako upise mafuta esimba. Yakave yakabatanidzwa nekudzikira uremu, zvirinani kudzora shuga muropa, uye chiitiko chakadzikira chekugwinha kwepfari.

Unogona here kudya popcorn pane keto chikafu?

Zvichienderana neyako yemazuva ese carb muganho, popcorn inogona kugona kukwana mune keto chikafu.

Iyo yakajairwa kushumirwa yemhepo-popped popcorn ndeye 3 makapu (24 gramu) uye ine 4 magiramu e fiber uye 18 gramu e carbs - kana 14 magiramu e net net carbs ().

Popcorn inogona kukwana muketo keto ine muganho wezuva nezuva wemagiramu makumi mashanu emambure carbs uye inogona kutosanganisirwa mune zvimwe zvinorambidza vhezheni yeketo kudya.

Pasina kutaura, kana iwe uchitevera chikafu cheketo kudzikisa huremu, popcorn inongova ne90 macalorie pakushanda.

Nekudaro, iyo 3-mukombe (24-gramu) inoshandira yaizotora chikamu chakakura cheako chezuva nezuva carb mugove.

Kana iwe uchida kunakidzwa nemapopuru pane keto chikafu, funga kudzikisira zvimwe zvakakwirira-carb chikafu, kuti usapfuure yako net carb muganho.

Chingwa, machipisi, zviwitsi, uye zvimwe zviyo zvakanatswa zvakakwirira muma carbs uye zvine zvishoma zvisina fiber. Kune rimwe divi, popcorn uye imwe yakazara zviyo zvine fiber yakawanda uye mashoma net carbs ().

Naizvozvo, kudya popcorn panzvimbo yeiyo yepamusoro-carb, yakaderera-fiber chikafu pane keto chikafu kunogona kubatsira kugutsa chishuwo che carbs usinga pfuure.

Zvakadaro, zvakakosha kuti uzive zvikamu kana uchidya popcorn pane keto chikafu sezvo zvingave nyore kupfuudza.

Kubatsira kuchengetedza saizi yechikamu mukutarisa uye kunzwa kugutsikana zvakanyanya, unogona kuwedzera mafuta kubva kukokonati mafuta, bota, kana mafuta emuorivhi kune popcorn. Kugadzira popcorn kumba panzvimbo pekutenga mhando dzakatomiririka dzinogona zvakare kukubatsira iwe kudzora kuti unodya zvakadii uye zvaunowedzera pazviri.

Kugadzira popcorn kumba, pisa 1 punipuni yemafuta ekokonati kana bota muhari hombe pamusoro pepakati-yakanyanya kupisa uye wedzera 2 mashupuni emakungu emapopcorn.

Vhara hari yacho nechivharo apo tsanga dzabuda. Mushure mekumira, bvisa kubva pamoto uye mwaka nemafuta kana bota uye munyu.

Zvichienderana nechimwe chikafu chakazara-carb chaunodya, popcorn inogona kukodzera mune keto chikafu. Ganhurira yakakwira-carb chikafu chiri pasi mu fiber uye wedzera mafuta ane hutano kumapopcorn kudzivirira kunyanya kudya.

Chinokosha

Popcorn chikafu chinogutsa chezviyo chakazara nefibre.

Iri kuzadza asi yakaderera macalorie uye ine zvakawanda zvinovaka muviri uye mashoma net carbs kupfuura zvimwe zvakakurumbira zvinwiwa senge machipisi uye maputi Pakazara, popcorn inogona kunge iri yekuwedzera inovaka kune keto chikafu - kunyanya kana iwe uchiganhurira zvimwe zvakakwirira-carb chikafu.