Kodi Ndingadye Khungu Lankhuku Pa Keto? (Mayankho a Keto Diet)
M'ndandanda wazopezekamo
Inde, mutha kudya chikopa cha nkhuku pa keto. Kudya khungu la nkhuku pa keto ndi njira yochepa ya carb komanso gwero labwino la mapuloteni ndi zakudya.
Chakudya cha ketogenic ndi chakudya chamafuta ambiri, chochepa kwambiri chomwe chimakakamiza thupi kulowa m'malo ena a metabolic. M'mbuyomu keto Zakudya zinadziwika bwino, The Atkins Diet inalengedwa m'ma 1960 ndi Dr. Robert Atkins ndipo inathandiza kufalitsa ndondomeko yodyera iyi.
Anthu akamva za zakudya za keto, nthawi zambiri amaganiza kuti ndizopanda thanzi chifukwa mafuta apatsidwa rap yoipa chifukwa cha Atkins Diet. Zowonadi, mafuta ambiri athanzi amatha kuphatikizidwa muzakudya za ketogenic kapena zochepa zama carb.
Zakudya za keto zimagwira ntchito, ndipo zikuchulukirachulukira mothandizidwa ndi kafukufuku watsopano womwe umasindikizidwa nthawi zonse momwe mtundu uwu wa zakudya ungapindulire anthu m'njira zosiyanasiyana.
Mutha kudya khungu la nkhuku, koma nthawi ndi nthawi komanso pang'ono.
Kodi Khungu la Nkhuku Yowotcha Keto Ndiochezeka?
Khungu la nkhuku yokazinga ndi chakudya chochepa cha carb, chomwe chimapangitsa kuti Keto-ochezeka.
Kodi Nkhuku Imakhala Ndi Ma Carbs Angati Ndi Khungu?
Nkhuku ndi khungu alibe carbs. Ndizowona; nkhuku khungu lokha alibe carbs. Mu 1 ounce yotumikira khungu la nkhuku, muli 0 magalamu a net carbs, 4 magalamu a mapuloteni, 8.1 magalamu a mafuta, ndi 90 calories. Mofananamo, nyama ya nkhuku ilibe carbs. Zotsatira zake, nkhuku ndi yabwino kwa iwo omwe ali ndi ketogenic zakudya.
Kodi Keto Imagwira Ntchito Motani Ndipo Chifukwa Chiyani Imakhala Yopambana?
Mwachidule pazakudya za ketogenic, keto ndi njira yotchuka komanso yothandiza yochepetsera thupi komanso kukonza thanzi labwino lomwe limaphatikizapo kuchepetsa kuchuluka kwa chakudya cham'thupi kukhala pansi pa 50 magalamu patsiku. Chakudya chochepa kwambiri, chokhala ndi mafuta ambiri chimakakamiza thupi lanu kudalira mafuta m'malo mwa chakudya chomwe nthawi zambiri chimakhala gwero lanu lamphamvu.
Mitundu ina ya zakudya za Keto onaninso:
- Zakudya zamagetsi zamagetsi: Kwa masiku asanu, mumatsata zakudya zopanda mafuta ochepa. Ndiye kwa masiku awiri, mumadya ma carb.
- Zakudya zolimbana ndi keto: Ma dieter amatha kuwonjezera ma carbs ambiri pantchito.
- Zakudya zokhala ndi mapuloteni ambiri a keto: zimakhala ndi 60% mafuta, 35% mapuloteni, ndi 5% carbs.
Ofufuza apeza kuti kutsatira zakudya za keto-ochezeka kungayambitse kuwonda 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 Kudya Khungu La Nkhuku N'koipa Kwa Inu?
Kudya khungu la nkhuku sikuli koyipa kwa inu. Khungu la nkhuku lili ndi ubwino wambiri wathanzi, kuphatikizapo kukhala gwero labwino la mapuloteni ndi Vitamini A. Lilinso ndi selenium, yomwe imathandiza thupi kulimbana ndi ma free radicals.
Mutha kudya khungu la nkhuku pazakudya za keto chifukwa mulibe chakudya. Sikuti mafuta odzaza siwoyipa ku thanzi lanu, koma amathandizira kuchepetsa cholesterol ndi kuthamanga kwa magazi.
Mafuta osakanizidwa ndi mafuta abwino omwe amapanga zakudya zambiri zomwe timadya lero chifukwa sizimayambitsa kutupa m'matupi athu monga momwe mitundu ina yopanda thanzi imachitira (trans-fat, omega-six mafuta). Kotero inde, kudya khungu la nkhuku pamene mukutsatira chakudya chochepa cha carb kapena ketogenic ndi thanzi labwino kwambiri!
Kodi khungu la nkhuku ndi loyipa kwa cholesterol?
Nthawi zambiri, khungu la nkhuku silili loyipa kwa cholesterol ngati litagwiritsidwa ntchito pang'onopang'ono, ndipo ndi gwero labwino lamafuta osakhazikika. Ndipotu, khungu la nkhuku limakhala ndi vitamini B6 wambiri ndi selenium ndi zakudya zina monga phosphorous ndi zinc. Zakudya izi ndizofunikira kuti thupi lizipanga cholesterol.
Kodi khungu la nkhuku ndiloipa pa kuthamanga kwa magazi?
Khungu la nkhuku siloipa kwa kuthamanga kwa magazi bola ngati mukusangalala nazo pang'onopang'ono. Lili ndi mafuta ambiri osatha, omwe angathandize kuchepetsa cholesterol ndi kuthamanga kwa magazi. Kuonjezera apo, khungu la nkhuku likhoza kusangalala ndi zakudya za keto chifukwa liribe ma carbs ndi mafuta ambiri athanzi.
Kodi kuchotsa khungu la nkhuku yokazinga kumapangitsa kukhala wathanzi?
Inde, kuchotsa khungu kumapangitsa nkhuku yokazinga kukhala yathanzi pochepetsa kuchuluka kwa calorie ndi mafuta.
Ngati khungu la nkhuku liri ndi mkate, nthawi zonse ndi bwino kuchotsa musanadye nkhuku. Ndi chifukwa chakuti mkate uli ndi mafuta ambiri komanso mafuta ambiri, zomwe zimapangitsa kuti zikhale zopanda thanzi.
Zakudya Zathu Zomwe Tizikonda Keto
Zakudya zomwe timakonda kwambiri za keto ndi makapu a Keto Peanut Butter Cups ndi Keto Popcorn.
Kodi mukulakalaka tchipisi ta mbatata? Pali angapo keto-ochezeka mbatata chip m'malo, kuphatikizapo Keto Tortilla Chips.
Ndi Nkhuku Iti Yabwino Kwambiri Kwa Keto?
Njuchi ndiye gawo labwino kwambiri la nkhuku pazakudya za keto. Njoka za nkhuku ndi gwero labwino la mapuloteni komanso kuwonjezera mafuta owonjezera athanzi pazakudya zanu. Khungu ndi gawo lofunika kwambiri pazakudya lomwe muyenera kudya pafupipafupi, ngakhale mutangodya chidutswa chimodzi ndi chakudya chilichonse.
Mndandanda wa Zosakaniza Zoyenera Kupewa Pazakudya za Ketogenic
Zina zomwe zimayenera kupewa pazakudya za ketogenic ndi shuga, mbewu, nyemba zambiri, ndi masamba owuma monga mbatata ndi chimanga. Zosakaniza zokomera keto zimaphatikizapo mapeyala, nsomba zamafuta, masamba obiriwira, edamame, ndi zipatso za carb zochepa monga zipatso.
Mutha kukhala mukuganiza ngati mungadye khungu la nkhuku pazakudya za ketogenic. Yankho ndi inde, koma ufa wodzaza ndi carb womwe umagwiritsidwa ntchito popangira buledi umalepheretsa thupi lanu kulowa mu ketosis phindu la kudya ntchafu za nkhuku. Zingakhale bwino mutapewa ma carbs awa osagwiritsa ntchito mkate pokonza chakudya cha nkhuku.
Maupangiri Owonjezera Nkhumba Za Nkhuku Pa Moyo Wanu Wa Keto
Njira yowonjezera nkhuku ku moyo wanu wa keto sizovuta, koma malangizo ena angapangitse kusintha kukhala kosavuta. Chofunikira kwambiri kukumbukira powonjezera nkhuku pazakudya zanu ndikuti ziyenera kukhala gwero la mapuloteni omwe mumadya moyenera.
Njoka za nkhuku ndi gwero lalikulu la mafuta abwino ndi mapuloteni omwe angathandize kuchepetsa thupi pamene akukulolani kusangalalabe ndi chakudya chanu. Pophika chakudyachi, onetsetsani kuti zachitika mu uvuni chifukwa kukazinga kumapangitsa kuti atulutse mafuta ambiri kuposa momwe akanachitira.
Ubwino wa ntchafu za nkhuku pa moyo wa keto
Zakudya za keto nthawi zambiri zimakhala ndi zakudya zama protein ambiri, ma carbs ochepa, komanso mafuta ambiri. Njuchi za nkhuku ndizomwe zimapatsa mapuloteni ambiri chifukwa zimakhala ndi kuchuluka kwa nkhuku zambiri kuposa mitundu ina yambiri ya nkhuku. Njoka za nkhuku ndizomwe zimapatsa mafuta ofunikira pa keto kuti akuthandizeni kukwaniritsa zolinga zanu zowonda. Mbali yabwino kwambiri ya nkhuku, komabe, ndikuti ilibe ma carbs!
Keto dieters amatha kusangalala ndi ntchafu za nkhuku chifukwa zimakhala ndi mafuta abwino komanso mapuloteni. Mapeyala, omwe nthawi zambiri amapanga gawo lalikulu lazakudya zokomera keto monga "mapiko a nkhuku," amakhala makamaka ndi omega-3 fatty acids monga oleic acid (18:1) ndi linoleic acid (18:2). Mamolekyu awiriwa amathandizira ku thanzi la mtima mwa kutsitsa LDL cholesterol m'madzi a m'magazi ndikuwonjezera HDL.
Nkhuku ilinso ndi beta-carotene, yomwe ndi antioxidant yomwe imathandiza kupewa khansa.
Kodi ndichotse khungu mu ntchafu za nkhuku?
Ayi, simuyenera kuchotsa khungu ku ntchafu za nkhuku ngati mukufuna kusangalala ndi chakudya cha nkhuku mokwanira. Khungu ndi chotchinga chachilengedwe chomwe chimateteza nyama mkati ndikupangitsa kuti ikhale yonyowa komanso yokoma.
Malamulo 4 ofunikira kuphika ntchafu za nkhuku ndikukhala mu ketosis
- Kuphika mu magulu
- Kuphika pa kutentha kwakukulu
- Mchere ntchafu za nkhuku musanaphike
- Onjezerani adyo ndi mchere ku poto mutatha kuwonjezera mafuta
Malangizo a khungu la Crispy
Chakudya cha keto ndi chakudya chochepa kwambiri, chokhala ndi mafuta ambiri. Cholinga cha Keto Diet ndikuyika thupi lanu m'malo otchedwa ketosis. Mukakhala mu ketosis, thupi lanu limawotcha mafuta kukhala mafuta m'malo mwa ma carbs kapena shuga. Kuti mukhale ndi khungu la ntchafu za nkhuku, gwiritsani ntchito njira zitatu: chitsulo choponyera chitsulo pamoto wapakati ndi mafuta, ng'anjo yowotcha ndi 375 F, ndi kuwayika pa ng'anjo ya kabati ya khungu mmwamba.
Maphikidwe apamwamba 10 osavuta a keto nkhuku
Top 10 Easy Keto Nkhuku ntchafu Maphikidwe lembani maphikidwe khumi osavuta a keto nkhuku. Wolembayo amapereka malangizo ophikira ntchafu za nkhuku m'njira zosiyanasiyana zokoma.
Maphikidwe awo ndi ena mwa maphikidwe abwino kwambiri a ntchafu ya nkhuku ya carb omwe mungayesere. Ngati muli pazakudya za ketogenic, zakudya zosavuta izi zidzakuthandizani kukhutiritsa zilakolako zanu popanda ma carbs!
Kodi Khungu La Nkhuku Yokazinga Lili Ndi Carbs?
Khungu la nkhuku yokazinga limakhala ndi ma carbs pokhapokha atapangidwa ndi mkate kapena batter. Ngati mukazinga khungu la nkhuku popanda mkate kapena kumenya, sipadzakhala ma carbs!
Zakudya zokhala ndi carb zochepa, zonenepa kwambiri zimapangidwa pokazinga khungu la nkhuku mumafuta anyama. Ndiabwino kuviika kapena kugwiritsa ntchito ngati toppings pazakudya monga mazira okazinga ndi ma burgers. Zokhwasula-khwasulazi zimakhala ndi kukoma kokoma kwambiri, choncho musadye kwambiri nthawi imodzi!
Kodi Ndingadye Nkhuku Yokazinga Pa Keto Popanda Khungu?
Inde, mutha kudya nkhuku yokazinga pa keto popanda khungu. Mudzatha kusangalala ndi zabwino zokazinga, zokazinga bwino zomwe zimadzaza ndi kukoma komanso kukhutitsidwa kwinaku mukukonza ma macros anu.
Momwe Mungapangire Khungu Lankhuku La Crispy Mu uvuni
Pali njira zingapo zopangira chikopa cha nkhuku chokazinga mu uvuni, koma njira yabwino ndiyo kugwiritsa ntchito mabere a nkhuku kapena ntchafu. Choyamba, yatsani uvuni wanu ku madigiri 400 Fahrenheit, kenaka onjezerani mchere ndi tsabola kapena onjezerani zokometsera zina ndi zitsamba zomwe mumakonda. Kuphika kwa mphindi pafupifupi 20 musanayambe kutumikira!
Momwe Mungakondere Zakudya Zanu Zochepa Za Carb Keto
Chakudya chochepa cha carb, ketogenic ndi ndondomeko yodyera yomwe imakakamiza thupi kuti liwononge mafuta m'malo mwa chakudya chopatsa mphamvu. Ndibwino kwa anthu omwe angoyamba kumene kudya zakudya za ketogenic kapena anthu omwe akufuna kuyesa zakudya zatsopano kuti achepetse thupi. Koma mumakonda bwanji zakudya zochepa za carb keto?
Kuti muzikonda zakudya zanu zochepa za carb keto, muyenera kungoyamba kutsatira malamulo osavuta omwe angakuthandizeni kumamatira ndikukhala kosavuta kusunga.
Momwe Mungagwiritsire Ntchito Nkhuku za Rotisserie pa Keto
Kuti mugwiritse ntchito nkhuku ya rotisserie pa keto, mukhoza kuphika mu uvuni ndi batala ndi mchere ndi tsabola kapena pa grill. Ngati mwaganiza kuziphika mu uvuni, ikani uvuni ku madigiri 400 Fahrenheit. Ngati mwasankha kuphika pa grill, onetsetsani kuti yayikidwa kuti ikhale yotentha.
Net Carb Calculator
Chowerengera cha carb cha net ndi chida chomwe chimakuthandizani kuwerengera kuchuluka kwa chakudya chanu. Net carbs amawerengedwa pochotsa CHIKWANGWANI kuchokera muzakudya zonse. Timachotsa ulusi muzakudya zonse chifukwa ulusi sukhudza kuchuluka kwa shuga m'magazi.
Zosakaniza Checker
An Ingredients Checker ndi chida chomwe chimathandiza ogwiritsa ntchito kuzindikira zosakaniza m'maphikidwe awo. Woyang'anira amasaka machesi muzosungira zosakaniza, kuphatikiza masauzande azakudya ndi zida zake zonse. Mukamatsatira zakudya za keto, ndikofunikira kudziwa zomwe mukudya kuti mukhale ndi zakudya zochepa zama carb. Ndipamene zowunikira zosakaniza zimakhala zothandiza!
Kodi Khungu Lankhuku La Crispy Ndi Loyipa Kwa Inu?
Ayi, khungu la nkhuku crispy siloipa kwa inu. Ndipotu ndi chakudya chokoma chimene anthu ambiri amachikonda!
Kodi Ndingadye Nkhuku Yopanda Mafupa Pa Keto?
Inde! Nkhuku yopanda mafupa ndi njira yabwino kwambiri ya keto ndipo ilibe ma carbs.