Iko Sour Cream Keto-Shamwari?

Zvemukati

• Chii chiri mumuto wakasviba?
• Carbs uye ketosis
• Uchishandisa kirimu yakasviba pane keto chikafu
• Chinokosha

Kana zvasvika pakusarudza chikafu che keto chikafu, mafuta ndipo paari.

Keto ipfupi kune ketogenic yekudya - mafuta akakwirira, akanyanya kudzika carb kudya maitiro ayo anomanikidza muviri wako kushandisa mafuta kuita mafuta panzvimbo yeglucose.

Mutemo wekutanga we keto ndeyekuchengeta macarbbs ako zvakanyanya uye sarudza mafuta akakora chikafu pachinzvimbo.

Iwe unogona kushamisika kana kirimu yakasviba iri keto-inoshamwaridzika kana ine yakawandisa macarbbs sezvimwe zvimwe zvekudya zvemukaka.

Ichi chinyorwa chinotarisa kuumbwa kwemukirimu wakasviba uye kana uchifanira kuisanganisa kana kuisvetuka pane keto chikafu.

Chii chiri mumuto wakasviba?

Seizvo zita rayo rinoratidzira, mukirimu wakasviba unogadzirwa nekirimu yakasvinwa neasidhi, senge muto wemonimu kana vhiniga, kana zvinowanzoitika, neacicic acid mabhakitiriya. Sezvo hutachiona hunokura mukirimu, vanohuchisa uye vanopa munyu wakasviba, unoita tangy wakafanana neiyo yogati ().

Nguva dzose mukirimu wakasviba unogadzirwa nekirimu ine 18% yemafuta emukaka (2).

Nekudaro, iwe unogona zvakare kutenga yakaderera mafuta muto wakasviba. Iine anokwana 25% mashoma emafuta pane epakutanga, akazara mafuta vhezheni. Nonfat kirimu yakasviba isina anopfuura magiramu 0.5 emafuta pa 1/4 mukombe (50 gramu) zvakare sarudzo (2).

Paunenge uchifunga muto unovavira wekudya kweketo, zvakakosha kuti uverenge zvinyorwa nekuti mafuta paanoderera, zvemukati zve carb zvinowedzera (,,).

Heano ehutano hwechokwadi cheiyo 3.5-ounce (100-gramu) chikamu chemhando yega yega yekirimu yakasviba (,,):

Nguva dzose mukirimu wakasviba unowana mukobvu, wakasviba kugadzirwa kubva kumafuta. Kuti uwane iwo maratidziro akafanana uye mouthfeel isina mafuta, vagadziri vanowanzo wedzera thickeners, matadza, uye zvinodzikamisa se maltodextrin, chibage starch, guar chingamu, uye xanthan chingamu ().

Tichifunga kuti izvi zvinongedzo zvinotorwa kubva ku carbs, zvinogona kuwedzera iyo carb zvemukati zvakaderera mafuta anovava kirimu zvishoma - uye izvo zveasina mafuta anozora kirimu zvakanyanya.

Kazhinji kirimu yakasviba inogadzirwa kubva kukirimu. Sezvo zvakadaro, yakakwira mumafuta uye yakaderera muma carbs. Nekudaro, nonfat muto wakasviba hauna mafuta uye ine zvigadzirwa zvinowedzera ayo carb zvemukati zvishoma.

Carbs uye ketosis

Keto chikafu chave chiripo kweinenge zana zana senzira yekudzora kubatwa kwevana muvane pfari. Asi, chave chakakurumbira nekuti chinogona kubatsira kuonda uye kugadzirisa cholesterol uye shuga zveropa mune avo vane kusagadzikana kwemagetsi (,).

Chidzidzo muvanhu makumi matatu nemakumi matatu vakaona kuti imwe mhedzisiro mhedzisiro yekudya ndeyekuti inogona kubatsira kudzikisira zvishuwo zvecarb, zvichienzaniswa nezvikafu zvine mafuta mashoma ().

Inoshanda nekushandura muviri wako kuita ketosis, zvinoreva kuti uri kupisa ketoni, chibereko chemafuta, panzvimbo yeglucose yesimba.

Kuti uite switch, ingangoita mashanu muzana emakoriori ako ese anofanirwa kubva kuma carbs, nepo yakawanda seanosvika makumi masere muzana emakori ako anofanirwa kubva kumafuta.Iwo akasara emakori ako anobva kuprotein (,).

Kuti upinde uye ugare mu ketosis, zvakakosha kuti unamatire kune yako carb uye mafuta zvinangwa, zvinoenderana neyako wega koriori zvaunoda. Semuenzaniso, kana iwe ukadya 2,000-koriori chikafu, chinangwa chako chingave 25 magiramu e carbs, 178 gramu emafuta, uye 75 gramu eprotini pazuva.

Kana uchironga chikafu, izvo zvinoreva michero, zviyo, miriwo ine sitachi, uye zvekudya zvemukaka zvakaita seyogati hazvibvumirwe, sezvo zvakakwirira kwazvo mumacarbs.

Semuenzaniso, chidimbu chepakati nepakati chemuchero, 1/2 mukombe (117 gramu) yeoats yakabikwa, kana 6 ounces (170 gramu) ye yogati imwe neimwe inopa anosvika gumi nemashanu magiramu e carbs ().

Kune rimwe divi, mafuta, senge ruomba nemafuta, zvinokurudzirwa. Izvo hazvina kana mashoma kwazvo macarbbs uye zvakanyanya mafuta.

Nguva dzose, akazara mafuta anovava kirimu zvine hutano pedyo nekushumirwa kwemafuta pane kushandirwa kwechikafu checarb uye, nekudaro, keto-inoshamwaridzika.

Nekudaro, kana iwe ukasarudza nonfat mukrimu wakasviba, iwe unozokwikwidza pamusoro peiyo yakaenzana nhamba ye carbs sezvaungaita kubva pakudya kusevenzwa kwechibereko, icho chingangove chakanyanya kukwirira kune keto chikafu.

Keto chikafu chinogona kupa mabhenefiti ehutano senge kuonda uye kunatsiridza metabolic hutano. Kuti uutevere, iwe unofanirwa kuchengeta yako carb inodya yakaderera. Nepo mafuta akazara anovava kirimu anogona kushanda pane keto chikafu, nonfat muto wakasviba ungangove wakanyanya kukwirisa mu carbs.

Uchishandisa kirimu yakasviba pane keto chikafu

Mafuta akazara anovava kirimu anogona kuverengerwa mumaketo-ane hushamwari nzira dzakasiyana.

Iyo yakasviba, inonaka base yekunyudza. Sanganisa iyo nemakwenzi kana zvinonhuwira senge curry poda uye ushandise sedipiti yemuriwo.

Kugadzira yakaderera carb yakasviba kirimu mapeke, sanganisa pamwe zvinotevera zvinoshandiswa kugadzira batter:

• 2/3 mukombe (70 gramu) yeupfu hweamondi
• 1 teaspoon yehupfu yekubheka
• 4 tablespoons (60 gramu) yemafuta akazara mukisi wakasviba
• 1 teaspoon yevanilla mushoma
• 1 tsp
• 2 mazai

Dururira mapanikake ehukuru hwako hwaunodira pane inopisa, ine oiri griddle kusvikira vasviba zvegoridhe pamativi ese.

Sirimu yakasviba inogadzirawo inonaka, tangy kirimu muto wepani-yakakangwa huku, uye zvinobatsira kusimudzira mafuta emukati meyonda protein protein.

Kuti ugadzire muto, sunga mapuniko mashoma eonikisi uye gavhuna yegariki mupani nemafuta emuorivhi. Wedzera nezve 4 mashupuni (60 magiramu) emafuta akazara mukirimu wakasviba uye yakakwana huku stocki kutetepa muto.

Paunenge uchigadzira sosi nekirimu yakasviba, usairege ichisvika pamota izere, kana kirimu inovavira inoparadzaniswa.

Sezvo paine mamwe ma carbs mukirimu yakasviba, ita shuwa kuti unoaverenga kune yako yemazuva ese carb bhajeti. Zvichienderana nemabatirwo aunoda kushandisa yako carb bhajeti, iwe ungatofanira kudzikamisa chikamu chako chekirimu yakasviba.

Mafuta akazara anozora keto-ane hushamwari uye anogona kushandiswa mumabikirwo kana iwe uchitsvaga inonaka tangy uye yakasviba kugadzirwa. Tichifunga kuti ine mamwe ma carbs, ita shuwa kuti iwe unozvidavirira uye kudzikira chikamu chako chikamu kana zvichidikanwa.

Chinokosha

Nguva dzose, izere mafuta anovava kirimu inogadzirwa kubva mukirimu uye ine mafuta akawanda kwazvo kupfuura carbs. Naizvozvo, inoonekwa seye keto-inoshamwaridzika. Zvisinei, yakaderera mafuta kana nonfat muto wakasviba hausi.

Yakazara mafuta anovava kirimu anogona kupa zvimwe zvakasiyana mukudya kweketo kana uchishandiswa sedhibhodhi kana kubatanidzwa mumarepepe ekuwedzera mafuta acho.

Nekuti ine mamwe carbs, ita shuwa kuti unoaverenga kune yako yemazuva ese carb bhajeti.