Kodi Edamame Keto Ndi Wochezeka? Dziwani Pano
M'ndandanda wazopezekamo
Inde, edamame ndi keto-wochezeka. Edamame ndi chakudya chokonda keto chifukwa chili ndi ma carbs ochepa kwambiri. Popeza edamame imathandizira kuyambitsa ketosis, ndiyothandiza keto chakudya.
Zakudya za keto ndi chakudya chochepa cha carb, chokhala ndi mafuta ambiri chokhala ndi thanzi labwino. Mukamayang'ana chakudya chokomera keto, mumafunikira zochepa zama carb, index yotsika ya glycemic, komanso kutsika kwa insulin. Edamame ali ndi zonse zitatu, zomwe zikutanthauza kuti mutha kuzipanga kukhala gawo la moyo wanu wa keto! Zakudya za Keto low carb zimathandizira kuchepetsa thupi, kuchepetsa kukomoka kwa ana, kusintha shuga m'magazi mwa anthu omwe ali ndi matenda a shuga, kumapangitsa thanzi la mafupa, komanso kuchepetsa kutupa.
Zakudya zokhwima za keto zimakhala zovuta, makamaka pankhani yazakudya. Ndi chifukwa pali ma carbs abwino ndi ma carbs oyipa! Ndikofunika kupewa zakudya zomwe zili ndi mtundu wolakwika wa carbs ngati mukufuna kumamatira ku keto-friendly kudya dongosolo. Ndi mitundu iti yama carbs mu a keto zakudya? Ma carbs abwino amachokera ku fiber fiber. Mtundu wolakwika wa ma carbs ndi omwe timagaya. Zakudya za Keto zimayang'ana kwambiri kuchepetsa ma carbs, omwe ndi ma carbohydrate onse kuchotsera zakudya zama fiber.
Nkhaniyi ikufotokoza ngati edamame ndi keto-ochezeka, zakudya za keto ndi chiyani, komanso ubwino wa thanzi la edamame. Mupezanso maphikidwe okoma a edamame pazakudya zanu zotsatira za keto.
Kodi Edamame Pasta Keto?
Pasitala ya Edamame siili yochezeka, choncho iyenera kupewedwa ngati muli pazakudya za ketogenic. Ndi chifukwa chakuti Zakudyazi za edamame zimakhala ndi carb yambiri.
Ngati ndinu wodziwa zamasamba kapena wophika kunyumba yemwe amasangalala ndi pasitala, pasitala wokonda keto amaphatikiza dzira, kusunga, ndi Zakudyazi za shirataki.
Kodi Dried Edamame Keto Ndi Wochezeka?
Inde, edamame yowuma ndi yochezeka ndi keto m'magawo ochepa, chifukwa cha zakudya zake zambiri zamafuta. Edamame youma imakusungani mu ketosis pamene ikupereka zakudya zofunika, monga fiber, iron, protein, folate, ndi mavitamini C ndi K.
Edamame ndi imodzi mwamasamba osowa omwe ali ndi ma carbs ochepa kwambiri ndipo ndiwowonjezera kukoma kwa keto. zakudya. Zotsatira zake, simuyenera kudzimva kuti ndinu wolakwa pakupeza keto edamame kukonza!
Kodi Edamame Hummus Keto Ndi Wochezeka?
Inde, edamame hummus ndi keto-wochezeka ngati ilibe mafuta a canola. Fufuzani edamame hummus yomwe imagwiritsa ntchito mafuta a azitona kapena mafuta a avocado. Pali maphikidwe ambiri a keto-friendly edamame hummus omwe alipo.
Edamame hummus amapangidwa kuchokera ku nyemba za edamame, mtundu wa soya womwe umapezeka ku Asia. Nyemba za soya zimakhala ndi ma carbs ochepa, zimakhala ndi insulin yochepa komanso index ya glycemic, ndipo zimakhala ndi mafuta osakwanira. Khalani omasuka kuti mupange gawo lazakudya zanu za ketogenic.
Kodi Edamame Spaghetti Keto?
Ayi, sipaghetti ya edamame siwochezeka ndi keto chifukwa Zakudyazi za edamame zimakhala ndi ma carbohydrate ambiri.
Kodi pali Zakudyazi za keto pamsika? Inde, shirataki, kelp, kapena Zakudyazi za dzira ndi njira zina zochepetsera thupi.
Kodi Edamame Ndibwino Pazakudya za Keto?
Inde, edamame ili bwino pazakudya za keto. Mosiyana ndi nyemba zina monga nyemba zakuda, nyemba za garbanzo, nyemba za impso, ndi nandolo, edamame ili ndi ma carbs ochepa. Edamame ndi imodzi mwazomera zabwino kwambiri zopangira mapuloteni. Zilibe mafuta oyengedwa bwino, zowonjezera zakudya, komanso zotsekemera zopanda keto.
Ngakhale edamame nthawi zambiri samagwirizanitsidwa ndi zakudya za keto low carb, zili bwino zikadyedwa moyenera. Ndi chifukwa chakuti edamame imakhala ndi ma carbs ochepa komanso mafuta ambiri athanzi. Edamame ndi chotupitsa chachikulu kuti mukhale nacho musanayambe kapena mutatha masewera olimbitsa thupi, chifukwa ali ndi mapuloteni oyenera, ma carbs, ndi mafuta abwino. Ngati muli pazakudya za keto ndimakonda kukoma kwa edamame, mutha kusangalala nazo popanda mlandu.
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Edamame ndi Keto wochezeka koma sinso nyemba? Soya, monga nyemba zakuda, nyemba za impso, nyemba za garbanzo, mphodza, nandolo zobiriwira, ndi nandolo, ndi nyemba. Anthu ambiri ammudzi wa keto amadziwa kuti nyemba zambiri si ketogenic, koma ndi nyemba zotani zomwe zimakhala zokomera keto?
Ngakhale kuti nyemba ndi ndiwo zamasamba zili ndi chakudya chochuluka, edamame ili ndi mlingo wochepa wa carbs poyerekeza ndi nyemba zina. Chofunika koposa, ma carbs a edamame ali muzakudya zamafuta a keto-ochezeka 'zabwino' zama carbohydrate. Kudya zakudya zokhala ndi mafuta ambiri kumachepetsa chiopsezo cha matenda a shuga, sitiroko, matenda a mtima, kunenepa kwambiri, kuthamanga kwa magazi, ndi matenda a m'mimba.
Kodi izi zikutanthauza chiyani kwa keto dieters? Ikadyedwa pang'onopang'ono, thupi siligaya ulusi wamafuta, kotero sitiyenera kuda nkhawa ndi ma carbs ochokera ku edamame. M’malomwake, zimathandiza kuti m’mimba mwathu muzigwira ntchito bwino. Edamame ndi yoyenera pazakudya za keto, ndipo ndiyabwinonso panjira yanu yam'mimba!
Kodi Edamame ndi chiyani?
Edamame ndi soya wanthete, wosankhidwa pamanja womwe anthu akhala akusangalala nawo kwa zaka mazana ambiri m'maiko aku Asia. Alimi amakolola nyemba ngati nkhono zisanakhwime chifukwa zimakhala zanthete kwambiri panthawiyi. Posachedwapa, yakhala yotchuka Kumadzulo chifukwa cha ubwino wake wathanzi.
Edamame, legume, ili ndi zakudya zopatsa thanzi ndipo ndi imodzi mwazomera zabwino kwambiri zopangira mapuloteni. Amakhalanso chakudya chokoma chosiyanasiyana chomwe chingakhale amadya ngati zokhwasula-khwasula kapena kupangidwa kukhala pasitala. Tifufuza ubwino wa edamame ndipo ngati mungafune kuwonjezera pazakudya zanu za keto.
Kodi edamame ndi soya?
Edamame ndi soya wosakhwima yemwe akadali mu nyemba zawo. Edamame, monga soya ambiri, soya woyamba padziko lapansi adalimidwa pafupifupi zaka 7,000 zapitazo ku China ndipo akupitilizabe kukhala chakudya chambiri ku Eastern ambiri. Maiko a Asia.
Patatha zaka XNUMX ulimi wa edamame utayamba, alimi amangotola makoko mosamala. Chifukwa soya wosakhwima mu makoko amakololedwa ali aang'ono, amakhala okoma komanso ofewa kuposa soya omwe amakololedwa pambuyo pake. Masiku ano, anthu amatha kugula edamame m'mapoto awo kapena osungidwa kale.
Kodi Keto Diet ndi chiyani?
Zakudya za Ketogenic ndizochepa kwambiri, zakudya zamafuta ambiri zomwe zimafuna kuchepetsa kwambiri ma carbs. Zakudya zochepa zama carb zimathandizira kuyambitsa ketosis. Mu kagayidwe kake kameneka, thupi limapanga matupi okwera a matupi a ketone. Ketosis imangochitika ngati thupi lanu lilibe chakudya chokwanira chamafuta kuti mukwaniritse zosowa zanu zamphamvu, chifukwa chake muyenera kuyang'anira ukonde wanu wamafuta pazakudya za keto. Kagayidwe kake kameneka kamatulutsa thupi lomwe limawotcha mafuta m'malo mwa chakudya chamafuta, zomwe zimathandiza kuchepetsa thupi.
Pamene thupi lanu lasinthira ku njira yowotcha mafuta pogwiritsa ntchito matupi a ketone, limalowa ketosis. Ketosis ndiye cholinga chazakudya za keto popeza, popanda izo, simudzaonda. Kuti musunge thupi lanu munjira yowotcha mafuta a ketosis, ndikofunikira kupitiliza kuchepetsa kudya kwanu kwa tsiku ndi tsiku kwa carb.
Gwiritsani ntchito keto macros calculator pazakudya za keto, kuphatikiza ma carbs abwino atsiku ndi tsiku.
Mitundu yosiyanasiyana yazakudya za ketogenic
Zakudya za keto zodziwika kwambiri (komanso zofufuzidwa bwino) ndi Standard Keto Diet. Zakudya zimangolola 10% yazakudya zanu za tsiku ndi tsiku kuchokera ku carbs ndipo zimalimbikitsa kuphatikiza 70% mafuta ndi 20% mapuloteni. Ngati mutsatira zakudya za keto za 10% za chakudya, 70% mafuta, ndi 20% mapuloteni, izi zimatchedwa macro ratios anu a tsiku ndi tsiku.
Kuti mulowe muzowotcha mafuta otchedwa ketosis, muyenera kuchepetsa ma carbs anu a tsiku ndi tsiku kukhala pakati pa 20 magalamu ndi 50 magalamu, pamene malire anu a tsiku ndi tsiku a carb ayenera kukhala pakati pa 15 magalamu ndi 30 magalamu.
Mitundu ina yazakudya za Keto onetsani zotsatirazi:
- Zakudya za cyclic keto: Pitirizani kukhala ndi bajeti yochepa ya carb keto kwa masiku asanu. Ndiye kwa masiku awiri, mumasintha kadyedwe kanu ndikudya zakudya zopatsa mphamvu.
- Zakudya za keto zomwe mukufuna: Dieters amatha kuwonjezera ma carbs ochulukirapo polimbitsa thupi.
- Zakudya zokhala ndi mapuloteni ambiri a keto: zimakhala ndi 60% mafuta, 35% mapuloteni, ndi 5% carbs.
Ofufuza apeza kuti kusintha zakudya zokomera keto kungayambitse kuchepa thupi komanso kuchepetsa chiopsezo cha matenda ena, monga mtundu wa shuga wachiwiri. Popeza ma carbohydrate amasanduka shuga m'thupi, kuchepa kwa ma carbs kumatanthawuza kukhala glucose wocheperako (wotchedwanso shuga). Musanayambe ndondomeko yatsopano ya zakudya, ganizirani kupeza malangizo achipatala.
Kodi Phindu Labwino la Edamame Ndi Chiyani?
Edamame mwachilengedwe alibe gilateni komanso otsika ma calories. Chifukwa cha michere yambiri yazakudya, mapuloteni, calcium, chitsulo, antioxidant phytochemicals, ndi michere ina, ndiwopatsa thanzi.
Edamame, yomwe ilibe cholesterol, ndiyotchuka m'zakudya zopatsa thanzi. Lili ndi omega-3 fatty acids wathanzi, wopangidwa ndi zomera ndipo ali ndi ubwino wambiri wathanzi. Lilinso ndi micronutrients, kuphatikizapo vitamini A, vitamini B, vitamini C, ndi Vitamini K.
Zakudya za Edamame: zakudya zoyenera, mavitamini, ndi mchere
Kodi mukufuna kudziwa zambiri za zakudya za edamame? Tapanga tebulo lazakudya za theka la kapu ya edamame yowonetsa ma calories, carbs, shuga, magalamu a fiber, mafuta, magalamu a mapuloteni, mavitamini, ndi mchere.
Matebulo otsatirawa akuwonetsa zakudya zopatsa thanzi, zomwe zili mkati mwa carb, kuchuluka kwa carb, mavitamini, ndi mchere mu theka la chikho cha edamame.
Mtengo Wofunikira wa Edamame pa ma ola 3.5 (100 magalamu)
Malori | 121 Calories |
Zakudya | magalamu 8.9 |
Sugars | magalamu 2.18 |
Matenda a Zakudya | magalamu 5.2 |
mafuta | magalamu 5.2 |
mapuloteni | magalamu 11.9 |
Mavitamini ku Edamame pa 3.5 Ounces (100 magalamu)
mavitamini | Peresenti Yamtengo Wapatali (DV) |
---|---|
vitamini A | 2% |
Thiamine (B1) | 17% |
Riboflavin (B2) | 13% |
Chitsulo (B3) | 6% |
Mankhwala a Pantothenic (B5) | 8% |
vitamini B6 | 8% |
Zolemba (B9) | 78% |
vitamini C | 7% |
vitamini E | 5% |
vitamini K | 26% |
Mchere ku Edamame pa 3.5 Ounces (100 magalamu)
mchere | Peresenti Yamtengo Wapatali (DV) |
---|---|
kashiamu | 6% |
Iron | 17% |
mankhwala enaake a | 18% |
Manganese | 49% |
Phosphorous | 24% |
Potaziyamu | 9% |
Selenium | 1% |
nthaka | 14% |
Phindu la Edamame Health
Wolemera mu fiber ndi antioxidants, edamame yalumikizidwa ndi ambiri phindu la thanzi. Mbeu imeneyi ingathandize kuchepetsa chiopsezo cha matenda ena pothandizira mbali zosiyanasiyana za thanzi lathu.
Zina mwazabwino zathanzi la edamame ndi izi:
mtima Health
Edamame ili ndi zero yoyipa ya cholesterol, zomwe zimapangitsa kukhala chosankha chathanzi. Kafukufukuyu akuwonetsa kuti amachepetsa cholesterol yoyipa ya LDL ndi triglyceride m'thupi. LDL ndi triglycerides ena ndi cholesterol yomwe imatseka mitsempha. Mitsempha yotsekeka imayambitsa matenda a mtima ndi kufa msanga.
Ngati mukukhudzidwa ndi matenda a mtima, muli ndi mbiri ya matenda a mtima m'banja mwanu, kapena mwalangizidwa kuti muzitsatira zakudya zopanda mafuta m'thupi, ganizirani kuwonjezera edamame, zakudya zina za soya, ndi zakudya zamtundu wambiri pazakudya zanu.
Edamame Samakulitsa Shuga Wamwazi
Anthu omwe ali pachiopsezo cha matenda a shuga kapena omwe ali ndi matenda a shuga amatha kudya edamame popanda kudandaula kuti akweza shuga wawo. Popeza nyembazi zimakhala ndi ma carbs ochepa, ma carbs ochepa amasinthidwa kukhala glucose kapena shuga.
Langizo: Ngati mwasankha kudya edamame monga gawo lazakudya zochepa zama carb, samalani chifukwa maphikidwe anu atha kuyitanitsa msuzi ngati topping. Misozi iyi imatha kukhala gwero la shuga kotero yang'anani chizindikiro chazakudya za msuzi wanu musanagwiritse ntchito.
Ubwino Wathanzi Lina
Ngakhale kuti kafukufuku wambiri wa sayansi akufunika, kafukufuku woyambirira amasonyeza kuti edamame ndi zakudya zina za soya zomanga thupi zingakhale ndi zotsatirazi:
- Kuchepetsa kutupa okhudzana ndi matenda a mtima, shuga, matenda a Alzheimer, ndi mitundu yambiri ya khansa
- Kuchepetsa chiopsezo cha matenda osteoporosis
- Kuchepetsa zizindikiro za kusamba
- Chepetsani chiopsezo cha bere ndi khansa ya prostate
- Thandizani kubereka
- Chepetsani chiopsezo cha khansa ya m'mawere ndi mitundu ina ya khansa
- Pewani kukhumudwa
- Kuwongolera shuga m'magazi
- Chepetsani chiwopsezo cha matenda amtundu wa 2
- Tetezani ubongo kuti usazindikirike
Momwe Mungadye Edamame Monga Chotupitsa
Anthu amakonda kudya edamame kuchokera ku nyemba za ku Asia monga chakudya chokoma cha soya, mbale yapambali, kapena chokhwasula-khwasula. Nyembazo amazithira m'madzi otentha kapena otenthedwa, kuthiridwa ndi mchere, ndipo amaziphatikiza ndi sauces zosiyanasiyana kuti azisangalala nazo ngati chokhwasula-khwasula chambiri. Pali njira zambiri zosangalalira edamame, kuphatikiza zakudya zosiyanasiyana za edamame pamsika.
Mutha kusangalala nyemba zouma zouma za edamame monga chotupitsa cha keto, onjezerani nyemba za edamame ku saladi zanu, kapena muzigwiritsa ntchito ngati gawo la kusakaniza kwa veggie. Ngati mukuyang'ana pasitala wabwino kwambiri wopanda gluteni, palinso pasitala ya edamame imapezeka m'mitundu yosiyanasiyana ya pasitala.
Tengani zinthu zina za edamame ku golosale kwanu komweko, kuchotsera, kapena pa intaneti kuti mukwaniritse kukonza kwanu keto edamame. Mapaketi a edamame saizi ya zokhwasula-khwasula amandikonda kwambiri.
Keto-Friendly Edamame Maphikidwe
Tsopano popeza mukudziwa kuti edamame yokhala ndi michere yambiri ndi keto-ochezeka, mutha kuwonjezera pazakudya zanu za keto.
M'munsimu muli maphikidwe ochepa a keto-ochezeka omwe ali ndi edamame monga chogwiritsira ntchito. Ndiwoyenera kuwonjezera pazakudya zanu za keto.
Nyemba za edamame zophikidwa: Zakudya zochepa zama protein
Chinsinsi chathu cha nyemba za sauteed edamame ndiye chakudya chabwino kwambiri cha keto-friendly high fiber snack, mbale yam'mbali, kapena appetizer. Ngakhale izi ndizokonzekera zomwe zimawotcha edamame, zimagwiritsa ntchito mafuta osakhala ambewu, njira yabwino kuposa mafuta opangira mbewu monga mafuta a sesame.
Zosakaniza: edamame yozizira, supuni ziwiri za maolivi, 2-3 minced cloves wa adyo, mchere wa m'nyanja.
Malangizo kuphika:
- Kuphika edamame pobweretsa kwa chithupsa mu mphika wa madzi amchere, kukhetsa, ndikuyika mbali imodzi.
- Sakanizani adyo wanu mu mafuta a azitona.
- Onjezani mu edamame ndikuphika mpaka m'mphepete mwawo muli bulauni pang'ono.
- Thirani mchere wa m'nyanja ndikupatseni chakudya chanu chokoma cha soya.
Spaghetti ya Edamame
Zosakaniza: pasitala wa edamame, msuzi womwe mumakonda kwambiri wa keto
Kuti mupange njira iyi, lowetsani edamame m'malo mwa pasitala wa tirigu ndikuwonjezera ku Chinsinsi cha spaghetti chomwe mumakonda, pogwiritsa ntchito keto-friendly msuzi, ndithudi!
Zosakaniza za Spaghetti za Edamame:
- Edamame pasta
- Msuzi wanu wokonda keto-wochezeka
Edamame adyo & chotupitsa cha Parmesan pa keto
Zakudya zathu za adyo ndi Parmesan keto zimatha kudyedwa ngati chakudya chodziyimira pawokha kapena ngati gawo la dongosolo lazakudya la keto. Ndi chisakanizo cha high-fiber edamame, adyo, tsabola wofiira wofiira, mafuta a azitona, mchere wa m'nyanja, ndi parmesan tchizi.
Zosakaniza zofunika:
- Chikwama chimodzi chozizira cha edamame
- Mitundu iwiri ya adyo ya minced kapena 1/2 supuni ya supuni ya ufa wa adyo
- 1/8 chikho cha grated Parmesan
- Supuni imodzi ya mafuta a azitona kapena mafuta a sesame
- 1/4 supuni ya tiyi ya tsabola wofiira kapena tsabola wachikasu
- mchere kuti ulawe
malangizo
- Kuphika edamame pa malangizo phukusi.
- Onjezerani edamame yophika ku mbale yosakaniza kapena saladi.
- Sakanizani adyo, tsabola wofiira wofiira, ndi mafuta a azitona.
- Sakanizani mu grated parmesan ndi nyengo ndi mchere
Maphikidwe enanso a Keto-Friendly Edamame
- Saladi ya Keto 3-Nyemba
- Maphikidwe a Saladi a Edamame Ndi Pepper Yofiira Yofiira
- Chinsinsi cha Edamame Hummus
- Keto Creamy Pesto Pasta Dish
Mafunso Omwe Amafunsidwa Kawirikawiri Keto Diet
Anthu nthawi zambiri amakhala ndi mafunso ambiri okhudza zakudya za ketogenic. Nawa ena mwa mafunso omwe anthu ambiri amafunsa akamaganizira kuwonjezera edamame pazakudya zawo.
Kodi edamame yowotcha ndi keto?
Inde, edamame yowotcha yowuma ndi chakudya chochepetsera kulemera kwa keto. Edamame ndi imodzi mwamasamba osowa omwe ali ndi ma carbs ochepa kwambiri. Chifukwa cha izi ndikuti edamame imakhala ndi zakudya zambiri zamafuta! Popeza ili ndi ma carbs ochepa, ndi njira yabwino yopangira zakudya za ketogenic. Onetsetsani kuti muyang'ane kukula kwa gawo lanu, monga edamame ikhoza kukhala yochuluka m'ma calories ngati mudya kwambiri.
Kodi edamame ali m'gulu la chakudya chanji?
Edamame ndi mtundu wa legume womwe uli m'magulu a Zamasamba ndi Nyemba (nyemba). Edamame ndi soya wosakhwima yemwe wachotsedwa mu pod ndikuphika kapena kutenthedwa. Ndi chakudya chodziwika bwino komanso chodziwika bwino chomwe chimapezeka muzakudya zaku Asia.
Pali mitundu isanu yamagulu a zakudya za MyPlate:
- zipatso
- Masamba ndi Masamba
- Mbewu
- Zakudya zamapuloteni
- mkaka
Kodi edamame ili ndi mapuloteni?
Edamame ndi gwero labwino la mapuloteni, ndi 11.9 magalamu mu 3.5 ounce (100 magalamu) kutumikira kukula.
Kupatula fiber ndi mapuloteni, edamame imakhalanso ndi mavitamini ofunikira komanso ma micronutrients monga folate, iron, vitamini K, vitamini C, ndi potaziyamu.
Kodi mungadye zinthu za soya pa keto?
Zogulitsa za soya zimakhala ndi chakudya, koma ma carbs ambiri mu soya amachokera ku fiber. Chifukwa cha mbiri ya keto-friendly fiber profile, zakudya za soya zimatha kudyedwa pazakudya zochepa za carb keto ngati mukuwona kukula kwake.
Kumwa mkaka wa soya pazakudya za ketogenic sikuvomerezeka chifukwa kumakhala ndi ma lectins ambiri omwe angayambitse kutupa. Komabe, zinthu zina za soya monga tofu, edamame, ndi msuzi wa soya ndizotetezeka kudya pazakudya za keto.
Kodi tofu keto-othandiza?
Inde, tofu ndi wochezeka ndi keto chifukwa ndi otsika mu ukonde wa carbs. Tofu wokhazikika wa magalamu 100 (ma ounces 3.5) ali ndi 2 magalamu a net carbs, yomwe imalowa mosavuta mu 50-gram net carb allowance mu Standard Ketogenic Diet.
Muyenera kuyang'anitsitsa zolemba za zakudya za tofu, monga mitundu ina ya tofu ili ndi zakudya zambiri kuposa zina.
Kodi mkaka wa soya ndi keto?
Inde, mkaka wa soya ndi keto chifukwa uli ndi kuchuluka kwa carb (3 magalamu a net carbs mu 1 chikho (240 mL)).
Kumbukirani kuti mkaka wa soya uli ndi lectins, zomwe zingayambitse kutupa.
Kodi kaloti ndi okoma mtima?
Inde, kaloti ndi okonda keto, koma muyenera kusamala ndi kukula kwake. Ndi chifukwa chakuti kaloti imodzi yaiwisi yapakatikati imakhala ndi magalamu 4 a ma net carbs.
Ndi nyemba ziti zomwe zimakonda keto?
Mitundu itatu yotsika ya carb, nyemba zokomera keto ndi nyemba zobiriwira, soya wakuda, ndi edamame.
Keto dieters ayenera kupewa nyemba zina monga impso zofiira, zakuda, ndi nyemba za pinto chifukwa zimakhala ndi ma carbs ambiri.
Kodi nandolo zobiriwira ndito?
Ndibwino kuti musamadye nandolo mukakhala pazakudya za keto. Chifukwa chake ndikuti nandolo zimakhala ndi ma carbs ambiri.
Ngati simungathe kuzipewa, pewani nandolo zobiriwira m'malo mwake sankhani ma net carb snap kapena nandolo. Nandolo izi zili ndi magalamu 4.7 a ma carbs pa 100 gram / 3.5-ounce kutumikira.
Kodi zotsekemera zopanga zimasokoneza ketosis?
Ngakhale zotsekemera zambiri zodziwika bwino sizimasokoneza ketosis, ena amatha kukutulutsani mu ketosis. Pazifukwa izi, ma keto dieters ayenera kugwiritsa ntchito zotsekemera zopanga zokha zomwe sizimakutulutsani mu ketosis.
Zotsekemera zopanga zomwe sizisokoneza ketosis ndi monga:
- Stevia
- Aspartame
- Acesulfame K
- Monk zipatso Tingafinye
Zotsekemera zopangira izi mungathe kusokoneza ketosis muzochitika zina:
- wofanana
- Xylitol
- maltitol
- Supralose
- Mitsempha
- Sweet 'n Low
- Supralose
- Splenda
Popeza mutha kupeza zotsekemera zopanga muzakudya ndi zakumwa zambiri, yang'anani mosamala zosakaniza zomwe zalembedwapo. Kuti mukhale otetezeka, ma keto dieters ayenera kupewa zinthu zomwe zili ndi Equal, xylitol, maltitol, sucralose, erythritol, Sweet 'n Low, sucralose, kapena Splenda.
Kodi Splenda angakutulutseni ku ketosis?
Splenda akhoza kukutulutsani ketosis ngati mutero onenepa, odwala matenda a shuga, kapena nthawi zambiri sagwiritsa ntchito zotsekemera zopangira. Kumbali ina, ngati muli ndi thanzi labwino kapena mumadya zotsekemera zopanga, Splenda ndi wochezeka.
Kodi Splenda amatulutsa insulini?
Nthawi zina, Splenda amawonjezera insulin. Anthu omwe amatsatira zakudya za ketogenic, omwe ali ndi matenda a shuga, kapena omwe ali ndi matenda a shuga ayenera kupewa kugwiritsa ntchito Splenda chifukwa amatha kukulitsa milingo ya insulin.
Panthawi ina, ofufuza ankaganiza kuti Splenda ndi zotsekemera zina zopangira sizimakhudza mlingo wa insulini. Komabe, kafukufuku waposachedwapa wasonyeza zimenezo zotsekemera zopanga zimakhudza kuchuluka kwa insulin mukamagwiritsa ntchito zakumwa, chakudya, kapena chakudya. Mukamagwiritsa ntchito Splenda muzochitika izi, yembekezerani kuti ma insulin anu akhudzidwa.
Ngati mukuyang'ana cholowa m'malo mwa shuga chomwe sichingawonjezere kuchuluka kwa insulin yanu, sankhani stevia, aspartame, acesulfame K, kapena zipatso za monk m'malo mwa Splenda. Mosiyana ndi Splenda, zotsekemera izi sizikhudza kuchuluka kwa insulin.
Kodi msuzi wa soya ungakutulutseni ku ketosis?
Ayi, msuzi wa soya sudzakutulutsani mu ketosis ngati mutadya pang'ono. Msuzi wa soya ndi chakudya chochepa kwambiri cha carbohydrate. Ngakhale kuchuluka kwa ma carbohydrate kumasiyanasiyana malinga ndi mtundu, msuzi wa soya wamba uli 0.789 magalamu a carbs pa supuni.
Ngakhale msuzi wa soya sangakuchotsereni ketosis pang'ono, msuzi wa soya wanthawi zonse umakhala ndi gluten wa tirigu. Kuti musangalale ndi msuzi wa soya wopanda gilateni, sankhani msuzi wa soya wa Tamari, womwe mwachilengedwe mulibe gilateni.
Maganizo Final
Edamame ndi yabwino kwambiri ngati chotupitsa, chokometsera, mbali ya mbale yayikulu, kapena saladi. Kupatula kulawa bwino, edamame ndi wochezeka ndi keto.
Ngati mukulakalaka edamame, palibe chifukwa chodziimba mlandu. M'malo mwake, bwanji osaphatikiza muzakudya zanu za keto ndikuyesa imodzi mwamaphikidwe athu a edamame? Mudzasangalala kuti munatero!