Ngingakwazi Ukudla Isikhumba Senkukhu Ku-Keto? (Izimpendulo Zokudla Kwe-Keto)
Okuqukethwe
Yebo, ungadla isikhumba senkukhu ku-keto. Ukudla isikhumba senkukhu ku-keto inketho ye-carb ephansi kanye nomthombo omuhle wamaprotheni nezakhi.
Ukudla kwe-ketogenic kuwukudla okunamafutha amaningi, okune-carbohydrate ephansi okuphoqa umzimba ukuthi ungene kwesinye isimo se-metabolic. Ngaphambili keto Ukudla kwaziwa kakhulu, I-Atkins Diet yadalwa ngeminyaka yawo-1960 nguDkt Robert Atkins futhi yasiza ekwandiseni lolu hlelo lokudla.
Uma abantu bezwa ngokudla kwe-keto, bavame ukucabanga ukuthi akunampilo ngoba amafutha anikezwe i-rap embi ngenxa ye-Atkins Diet. Eqinisweni, amafutha amaningi anempilo angafakwa ekudleni kwe-ketogenic noma okuphansi kwe-carb.
I-keto diet iyasebenza, futhi iya idume kakhulu ngosizo locwaningo olusha oluhlala lushicilelwa ngokuthi lolu hlobo lokudla lungabazuzisa kanjani abantu ngezindlela ezahlukene.
Ungadla isikhumba senkukhu, kodwa ngezikhathi ezithile futhi ngamanani amancane.
Ingabe Isikhumba Senkukhu Eyosiwe Sinobungane?
Isikhumba senkukhu eyosiwe siwukudla okuphansi kwe-carb enetha, okwenza kube ne-Keto-friendly.
Mangaki Ama-Carbs Inkukhu Enayo Ngesikhumba?
Inkukhu enesikhumba ayinawo ama-carbs. Iqiniso; isikhumba senkukhu ngokwayo ayinawo ama-carbohydrate. Ku-ounce eyodwa yesikhumba senkukhu, kukhona amagremu angu-1 we-net carbs, amagremu angu-0 wamaprotheni, amagremu angu-4 wamafutha, nama-calories angu-8.1. Ngokufanayo, inyama yenkukhu ayinawo ama-carbs. Ngenxa yalokho, inkukhu inhle kulabo abase-ketogenic Ukudla.
Isebenza Kanjani I-Keto Futhi Kungani Iphumelela Kangaka?
Ifushane ngokudla kwe-ketogenic, i-keto iwuhlelo oludumile nolusebenzayo lokunciphisa umzimba kanye nohlelo lokuthuthukisa impilo olubandakanya ukukhawulela inani lama-carbohydrate ekudleni kwakho libe ngaphansi kwamagremu angu-50 ngosuku. Lokhu kudla okune-carb ephansi, okunamafutha amaningi kuphoqa umzimba wakho ukuthi uthembele emafutheni ukuze uthole uphethiloli esikhundleni sama-carbohydrate okuvamise ukuba ngumthombo wakho wamandla oyinhloko.
Ezinye izinhlobo zokudla kweKeto faka:
- Ukudla okune-cyclical keto: Izinsuku ezinhlanu, ulandela ukudla okuphansi kwe-carb keto. Bese kuthi izinsuku ezimbili udle ama-carbs aphezulu.
- Ukudla kwe-keto okubhekiswe kukho: Ama-Dieter angangeza kuma-carbs amaningi azungeze ukusebenza.
- Ukudla okunamaprotheni amaningi keto: kuqukethe Amafutha angama-60%, amaprotheni angama-35%, nama-carbs ayi-5%.
Abacwaningi bathole ukuthi ukulandela ukudla kwe-keto-friendly kungaholela ekulahlekelweni kwesisindo kanye nezici eziphansi zengozi yezifo ezithile, ezifana nesifo sikashukela sohlobo lwe-II. Njengoba ama-carbohydrate ephendukela ku-glucose emzimbeni, ukunciphisa ama-carbohydrate kuhumusha ku-glucose encane (eyaziwa nangokuthi ushukela). Ngaphambi kokuqala uhlelo olusha lokudla, cabanga ngokufuna iseluleko sezokwelapha.
Ingabe Ukudla Isikhumba Senkukhu Akulungile Kuwe?
Ukudla isikhumba senkukhu akukubi kuwe. Isikhumba senkukhu sinezinzuzo eziningi zezempilo, okuhlanganisa ukuba umthombo omuhle wamaprotheni kanye ne-Vitamin A. Futhi iqukethe i-selenium, esiza umzimba ukulwa nama-radicals mahhala.
Ungadla ngisho nesikhumba senkukhu ekudleni kwe-keto ngoba asinawo ama-carbohydrate. Akukhona nje ukuthi amafutha agcwele awabi empilweni yakho, kodwa asiza ukwehlisa i-cholesterol nomfutho wegazi.
Amafutha angenayo i-unsaturated uhlobo oluhle lwamafutha akha ukudla okuningi esikudlayo namuhla ngoba awabangeli ukuvuvukala emizimbeni yethu njengoba kwenza ezinye izinhlobo ezingenampilo (ama-trans-fat, omega-six oils). Ngakho yebo, ukudla isikhumba senkukhu ngenkathi ulandela ukudla okuphansi kwe-carb noma i-ketogenic kunempilo kakhulu!
Ingabe isikhumba senkukhu asilungile ku-cholesterol?
Ngokuvamile, isikhumba senkukhu asisibi ku-cholesterol uma sidliwe ngokusesilinganisweni, futhi siwumthombo omuhle wamafutha angagcwalisiwe. Eqinisweni, isikhumba senkukhu sinezinga eliphezulu likavithamini B6 kanye ne-selenium nezinye izakhi ezifana ne-phosphorus ne-zinc. Lezi zakhi zibalulekile ukuze umzimba ukwazi ukucubungula i-cholesterol.
Ingabe isikhumba senkukhu asibi kumfutho wegazi ophezulu?
Isikhumba senkukhu asisibi ku-high blood pressure inqobo nje uma usijabulela ngokulinganisela. Iqukethe inani eliphezulu lamafutha angenayo i-unsaturated, angasiza ukwehlisa i-cholesterol nomfutho wegazi. Ukwengeza, isikhumba senkukhu singajatshulelwa ekudleni kwe-keto ngoba asinawo ama-carbs net namafutha amaningi anempilo.
Ingabe ukukhipha isikhumba senkukhu ethosiwe kuyenza ibe nempilo?
Yebo, ukususa isikhumba kuzokwenza inkukhu ethosiwe ibe nempilo ngokunciphisa ikhalori iyonke nokubala kwamafutha.
Uma isikhumba senkukhu sinezinkwa, kuhle ngaso sonke isikhathi ukusikhipha ngaphambi kokudla inkukhu. Lokhu kungenxa yokuthi isinkwa sinamafutha namafutha amaningi, okuyikhona okwenza kungabi nampilo.
I-Keto Snacks Esiyintandokazi
Izidlo zethu eziyintandokazi ze-keto zihlanganisa izindebe ze-Keto Peanut Butter kanye ne-Keto Popcorn.
Ingabe uhalela ukudla okuncane kwama-chips amazambane? Kukhona ama-chips amazambane amaningana e-keto-friendly, kuhlanganise ne-Keto Tortilla Chips.
Iyiphi Ingxenye Yenkukhu Elungele I-Keto?
Ithanga liyingxenye yenkukhu engcono kakhulu yokudla kwe-keto. Amathanga enkukhu awumthombo omuhle wamaprotheni futhi wengeze amafutha anempilo ekudleni kwakho. Isikhumba siyingxenye ebalulekile yesidlo okufanele usidle kaningi, ngisho noma kungokudla ucezu olulodwa kukho konke ukudla.
Uhlu Lwezithako Okufanele Ugweme Ukudla Kwe-Ketogenic
Ezinye izithako ezijwayelekile okufanele uzigweme ekudleni okune-ketogenic ushukela, okusanhlamvu, imidumba eminingi, nemifino enesitashi njengamazambane nommbila. Izithako ezilungele i-keto zihlanganisa ukwatapheya, izinhlanzi ezinamafutha, imifino eluhlaza okwesibhakabhaka, i-edamame, nezithelo ezine-carb ephansi njengamajikijolo.
Ungase uzibuze ukuthi ungadla yini isikhumba senkukhu ekudleni kwe-ketogenic. Impendulo inguyebo, kodwa ufulawa ogcwele i-carb ovame ukusetshenziselwa isinkwa uvimbela umzimba wakho ukuthi ungangeni ezinzuzweni ze-ketosis zokudla amathanga enkukhu. Kungaba ngcono uma ugwema lawa ma-carbs ngokungasebenzisi isinkwa lapho ulungisa ukudla kwenkukhu.
Amathiphu Okwengeza Amathanga Enkukhu Endleleni Yakho Yokuphila Ye-Keto
Inqubo yokwengeza inkukhu endleleni yakho yokuphila ye-keto ayinzima, kodwa amanye amathiphu angenza ushintsho lube lula. Into ebaluleke kakhulu okufanele uyikhumbule lapho wengeza inkukhu ekudleni kwakho ukuthi kufanele kube umthombo wamaprotheni oyidla ngokusesilinganisweni.
Amathanga enkukhu angumthombo omkhulu wamafutha anempilo namaprotheni angasiza ekunciphiseni isisindo ngenkathi ekuvumela ukuthi usajabulela ukudla kwakho. Uma upheka lokhu kudla, qiniseka ukuthi kuhhavini ngoba ukuthosa kuzodala ukuthi bakhiphe amafutha amaningi kunalokhu bebezokwenza.
Izinzuzo zamathanga enkukhu ngempilo ye-keto
Ukudla okujwayelekile kwe-keto kuvame ukuhlanganisa ukudla okunamaprotheni amaningi, ama-carbohydrate aphansi, namafutha amaningi. Amathanga enkukhu awumthombo omuhle kakhulu wamaprotheni ngoba anenani eliphakeme kunezinye izinhlobo eziningi zenkukhu. Amathanga enkukhu nawo angumthombo omkhulu wamafutha adingekayo ku-keto ukukusiza ukufeza imigomo yakho yokulahlekelwa isisindo. Ingxenye engcono kakhulu ngenkukhu, nokho, ukuthi ayinawo ama-carbohydrate!
I-Keto dieters ingajabulela izinzuzo zamathanga enkukhu njengoba egcwele amafutha anempilo namaprotheni. Ukotapheya, ovame ukwakha ingxenye enkulu yokudla okunobungani be-keto “njengamaphiko enkukhu,” aqukethe ngokuyinhloko ama-omega-3 fatty acids njenge-oleic acid (18:1) ne-linoleic acid (18:2). Lawa ma-molecule amabili afaka isandla empilweni yenhliziyo ngokwehlisa amazinga e-cholesterol e-LDL ku-plasma ngenkathi enyusa amazinga e-HDL.
Inkukhu futhi inothile nge-beta-carotene, okuyi-antioxidant esiza ekuvimbeleni umdlavuza.
Ingabe kufanele ngisuse isikhumba emathangeni enkukhu?
Cha, akufanele ususe isikhumba emathangeni enkukhu uma ufuna ukujabulela ukudla kwakho kwenkukhu ngokugcwele. Isikhumba siwumgoqo wemvelo ovikela inyama ngaphakathi futhi uyigcine imanzi futhi inambitheka.
Imithetho emi-4 ebalulekile yokupheka amathanga enkukhu nokuhlala ku-ketosis
- Pheka ngamaqoqo
- Pheka ekushiseni okuphezulu
- Faka usawoti emathangeni enkukhu ngaphambi kokupheka
- Faka ugalikhi nosawoti epanini ngemva kokufaka amafutha
Amathiphu esikhumba esibucayi
Ukudla kwe-keto kuwukudla okune-carb ephansi, okunamafutha amaningi. Inhloso ye-Keto Diet ukubeka umzimba wakho esimweni sokugayeka kokudla esaziwa nge-ketosis. Uma uku-ketosis, umzimba wakho ushisa amafutha ukuze uthole uphethiloli esikhundleni sama-carbs noma ushukela. Ukuze uthole isikhumba esicwebezelayo emathangeni enkukhu, sebenzisa izindlela ezintathu: i-cast-iron skillet phezu kokushisa okuphakathi ngamafutha, i-ovini uwagcobe ngo-375 F, bese uwabeka ohlangothini lwesikhumba se-ovini phezulu.
Top 10 lula keto inkukhu ethangeni zokupheka
Top 10 Easy Keto Inkukhu Ethangeni Recipes bhala izindlela zokupheka eziyishumi eziphezulu zethanga lenkukhu ye-keto. Umbhali unikeza imiyalelo yokupheka amathanga enkukhu ngezindlela ezihlukahlukene ezimnandi.
Izindlela zabo zokupheka ezinye zezindlela zokupheka zethanga lenkukhu ezine-carb ephansi kakhulu ongazizama. Uma udla ukudla okune-ketogenic, lezi zidlo ezilula zizosiza ukwanelisa izifiso zakho ngaphandle kwama-carbs!
Ingabe Isikhumba Senkukhu Ethosiwe Sinama-Carbs?
Isikhumba senkukhu ethosiwe sine-carbs kuphela uma senziwe nge-breading noma i-batter. Uma uthosa isikhumba senkukhu ngaphandle kwesinkwa noma i-batter, ngeke kube khona ama-carbs!
I-low-carb, i-snack enamafutha amaningi senziwa ngokuthosa isikhumba senkukhu emafutheni ezilwane. Zinhle ukucwiliswa noma ukuzisebenzisa njengezitsha zokudla ezifana namaqanda athosiwe nama-burger. Lezi zokudla okulula zinokunambitheka okucebile kakhulu, ngakho ungazidli kakhulu ngesikhathi esisodwa!
Ngingayidla Inkukhu Ethosiwe Ku-Keto Ngaphandle Kwesikhumba?
Yebo, ungadla inkukhu ethosiwe ku-keto ngaphandle kwesikhumba. Uzokwazi ukujabulela ubuhle obuphundu, obuthosiwe obugcwele ukunambitheka nokwaneliseka ngenkathi usalungisa ama-macros akho.
Indlela Yokwenza I-Crispy Isikhumba Senkukhu Kuhhavini
Kunezindlela ezimbalwa zokwenza isikhumba senkukhu esithoswe kuhhavini, kodwa indlela engcono kakhulu ukusebenzisa amabele enkukhu noma amathanga. Okokuqala, shisa ihhavini lakho libe ngu-400 degrees Fahrenheit, bese ufaka usawoti kanye nopelepele noma wengeze ukunambitheka okwengeziwe ngesinongo sakho semifino osithandayo. Bhaka cishe imizuzu engama-20 ngaphambi kokuthi uyiphake!
Ungasithanda Kanjani Ukudla Kwakho KweCarb Keto Ephansi
Ukudla okune-carb ephansi, ukudla okune-ketogenic kuwuhlelo lokudla oluphoqa umzimba ukuthi uphule amafutha esikhundleni sama-carbohydrate ukuze uthole amandla. Kuhle kubantu abasanda kuqala ukudla okune-ketogenic noma abantu abafuna ukuzama ukudla okusha ukuze banciphise isisindo. Kodwa uthanda kanjani ukudla okuphansi kwe-carb keto?
Ukuze uthande ukudla kwakho kwe-low-carb keto, udinga nje ukuqala ukulandela imithetho elula ezokusiza ukuthi unamathele futhi wenze kube lula ukuyigcina.
Ungazisebenzisa kanjani izinkukhu ze-Rotisserie ku-Keto
Ukuze usebenzise inkukhu yerotisserie ku-keto, ungakwazi ukuyipheka kuhhavini ngebhotela elincane nosawoti kanye nopelepele noma ku-grill. Uma unquma ukuwapheka kuhhavini, setha ihhavini ku-400 degrees Fahrenheit. Uma ukhetha ukuwapheka ku-grill, qiniseka ukuthi isethelwe ukushisa okungaqondile.
I-Net Carb Calculator
I-net carb calculator iyithuluzi elikusiza ukubala inani lamacarbohydrates ekudleni kwakho. I-net carbs ibalwa ngokukhipha i-fibre ku-carbohydrate isiyonke. Sikhipha i-fiber kuma-carbohydrates ngoba i-fiber ayiwathinti amazinga kashukela egazini.
Izithako Wokuhlola
I-Ingredients Checker iyithuluzi elisiza abasebenzisi ukukhomba izithako kumaresiphi abo. Ushekha usesha okufanayo kusizindalwazi sezithako, okuhlanganisa izinkulungwane zemikhiqizo yokudla nazo zonke izingxenye zayo. Lapho ulandela ukudla kwe-keto, kubalulekile ukwazi kahle ukuthi udlani ukuze ugcine ukudla okune-carb ephansi. Yilapho isihloli sezithako esiza khona!
Ingabe I-Crispy Chicken Skin Ayilungile Kuwe?
Cha, isikhumba senkukhu e-crispy asikubi kuwe. Eqinisweni, kuwuju olumnandi olujatshulelwa abantu abaningi!
Ngingayidla Inkukhu Engenamathambo Ku-Keto?
Yebo! Inkukhu engenamathambo iyindlela enhle kakhulu ye-keto futhi ayinawo net carbs.