Ndiyo Tomato Keto-Yakanaka?

Zvemukati

• Maitiro ekuzadzisa ketosis pane ketogenic chikafu
• Madomasi akasiyana nemimwe michero
• Haasi ese madomasi-based chikafu ane keto-ane hushamwari
• Chinokosha

Chikafu che ketogenic chikafu chakakora chine mafuta chinodzivirira zvakanyanya kudya kwako kwecarbs kusvika kuma50 gramu pazuva.

Kuti uite izvi, chikafu chinoda kuti iwe uteme kana kudzikisira zvakanyanya kudya kwako-kwakapfuma-chikafu, zvinosanganisira zviyo, nyemba, starchy miriwo, uye michero.

Kunyangwe madomasi achiwanzo kutorwa semuriwo, iwo muchero wemuchero, zvichikonzera vamwe kushamisika kana vachigona kuverengerwa pane ketogenic yekudya.

Ichi chinyorwa chinokurukura kuti keto-inoshamwaridzika madomasi ari sei chaizvo.

Maitiro ekuzadzisa ketosis pane ketogenic chikafu

Ketogenic dhayeti yakagadzirirwa kuisa muviri wako mu ketosis, iyo metabolic mamiriro umo muviri wako unotanga kupisa mafuta esimba uye kugadzira ketoni seyakagadzirwa ().

Ketogenic kudya kunowanzo shandiswa kudzikisira pfari muvanhu vane pfari. Nekudaro, yakave zvakare ichibatanidzwa kune hwakawanda hwezvekuwedzera hutano mabhenefiti, kusanganisira kuonda, kudzora shuga yeropa, uye pamwe kunyange moyo une hutano (,,).

Kuti uwane ketosis, muviri wako unofanirwa kuchinja kubva pakushandisa carbs kushandisa mafuta seyakanyanya mafuta sosi. Kuita kuti izvi zvikwanisike, yako yezuva nezuva carb yekudyiwa inoda kudonha kusvika pasi pe5-10% yemakoriori ako ezuva nezuva, kazhinji achiwedzera kusvika pasi pe50 magiramu e carbs pazuva ().

Zvichienderana nerudzi rwe ketogenic yekudya iwe yaunoteedzera, kudzikiswa kwemakoriyori kunogadziriswa zvishoma nekuwedzera kwekutora macalorie kubva kumafuta kana mafuta pamwe neprotein ().

Chibereko, senge maapuro nemapere, chine 20-25 magiramu e carbs pakushanda. Izvi zvinozvimisikidza pamwe nezvimwe zvekudya zvine carb, zvakaita sezviyo, nyemba, miriwo ine sitachi, uye chikafu chine shuga - zvese izvi zvinorambidzwa pane ketogenic dhayeti (,).

Ketogenic kudya kwakagadzirirwa kukubvumira kuti usvike ketosis. Kuti izvi zviitike, iwe unofanirwa kudzora zvakanyanya kudya kwako kwecarb-rich chikafu, kusanganisira michero.

Madomasi akasiyana nemimwe michero

Kutaura botanical, madomasi anoonekwa semuchero. Zvisinei, kusiyana nezvimwe zvibereko, vanoonekwa sevanofarira keto.

Imhaka yekuti madomasi ane anenge 2-3 magiramu emambure carbs pa3,5 ounces (100 gramu) - kana kusvika kusvika kagumi mashoma net carbs kupfuura michero yakawanda - zvisinei nemhando dzakasiyana (,,,,).

Net carbs inoverengwa nekutora iyo carb yezvinyorwa uye kubvisa iyo fiber zvemukati.

Nekudaro, madomasi ari nyore kwazvo kukwana mukati memugaro wezuva nezuva wecarb kupfuura mimwe michero, zvinova zvinoita kuti matomatisi ave keto-ane ushamwari. Izvi zvinogona kutaurwa nezvemimwe michero yakaderera carb, inosanganisira zucchini, mhiripiri, biringanya, magaka, uye avocado.

Mukuwedzera kune yavo yakaderera carb zvemukati, matomatisi akapfuma mune fiber uye ane akasiyana siyana anobatsira emiti makomputa, ayo anogona kunge achishayikwa pane yakaoma ketogenic kudya. Pane zvimwe zvikonzero zviviri zvekuvasanganisa pane keto yako yekudya.

Kunyangwe nehunyanzvi ichifungidzirwa sechibereko, madomasi ane ma carbs mashoma kupfuura mimwe michero. Naizvozvo, ivo vanoonekwa sevanofarira keto, nepo mimwe michero isiri.

Haasi ese madomasi-based chikafu ane keto-ane hushamwari

Kunyangwe madomasi mbishi achionekwa seaketo-ane hushamwari, kwete ese matomatisi zvigadzirwa aripo.

Semuenzaniso, zvigadzirwa zvakawanda zvemadomasi zvakatengwa muchitoro, zvakaita semadomasi, tomato muto, salsa, muto wedomasi, uye kunyange matomatisi emumagaba, zvine shuga dzakawedzerwa.

Izvi zvinonyanya kusimudza yavo yakazara carb zvemukati, zvichivaita kuti zviwedzere kuoma kuti vakwane mune ketogenic chikafu.

Naizvozvo, ive shuwa yekutarisa iyo yekushambadzira chitambi kana uchitenga tomato-yakavakirwa chigadzirwa uye udzivise iyo iine imwe shuga.

Tomato yakasungwa ndeimwe chikafu chinotorwa nemadomasi chinogona kutariswa senge keto-chinoshamisira pane madomasi mbishi.

Nekuda kwemvura yavo yakaderera, vanopedzisira vaine kwakapoteredza 23.5 magiramu emambure carbs pamukombe (54 gramu), inova yakanyanya kudarika imwecheteyo kuisirwa matomatisi akasvibira (,).

Neichi chikonzero, iwe ungangoda kudzikamisa mangani sundried matomatisi aunodya iwe uchitevera ketogenic chikafu.

Zvigadzirwa zvematomatisi, zvakaita semuto, majusi, uye matomatisi emumagaba, anogona kunge aine shuga dzakawedzerwa, zvichivaita kuti vasakwanise kudya ketogenic. Tomato yakasungwa inogonawo kutaridzirwa seisina keto-inoshamwaridzika kupfuura vamwe vayo mbishi.

Chinokosha

Ketogenic yekudya inoda kuti iwe udzvinyirire zvakanyanya kudya kwako kweese carb-yakafuma chikafu, kusanganisira michero.

Kunyangwe botaniki chiri chibereko, madomasi mbishi anoonekwa seaketo-anoshamwaridzika, sezvo iine mashoma mashoma macarbs pane akaenzana iwo muchero.

Izvo zvakafanana hazvigone kutaurwa nezve sundried matomatisi, pamwe nezvimwe zvakawanda zvakagadzirirwa matomatisi-akagadzirwa zvigadzirwa, ayo anowanzo kutapirirwa neshuga.

Paunenge usina chokwadi, gara uchitarisa chikafu chekudya kuti uone kana chimwe chikafu chichienderana neketo keto yako.