Ingabe i-Edamame Keto Inobungane? Thola Lapha
Okuqukethwe
Yebo, i-edamame i-keto-friendly. I-Edamame iwukudla okunobungani be-keto ngoba inama-carbs ambalwa kakhulu. Njengoba i-edamame isiza ukuqala i-ketosis, i-keto-friendly ukudla.
Ukudla kwe-keto wukudla okunempilo okune-carb ephansi, okunamafutha amaningi okunezinzuzo eziningi zezempilo. Uma ufuna ukudla okunobungani be-keto, udinga okuqukethwe okuncane kwe-carb, inkomba ye-glycemic ephansi, kanye nokusabela okuphansi kwe-insulin. I-Edamame inazo zontathu, okusho ukuthi ungayenza ingxenye yendlela yakho yokuphila ye-keto! Ukudla kwe-Keto low carb kukhuthaza ukuncipha kwesisindo, ukunciphisa ukuquleka ezinganeni, ukuthuthukisa amazinga kashukela egazini kubantu abanesifo sikashukela, ukuthuthukisa impilo yamathambo, nokunciphisa ukuvuvukala.
Ukudla okuqinile kwe-keto kuyinkimbinkimbi, ikakhulukazi uma kuziwa kuma-carbohydrate. Lokho kungenxa yokuthi kukhona ama-carbs amahle nama-carbs amabi! Kubalulekile ukugwema ukudla okuphezulu ohlotsheni olungalungile lwama-carbs uma ufuna ukunamathela ohlelweni lokudla olunobungani be-keto. Yiziphi izinhlobo ezinhle zama-carbohydrate ku-a keto ukudla? Ama-carbohydrate amahle asuka ku-fiber yokudla. Uhlobo olungalungile lwama-carbohydrate yilawo esiwagayayo. Izidlo ze-Keto zigxile ekunciphiseni ama-carbs amaningi, okungama-carbohydrates aphelele asuse ekudleni okune-fiber carbs.
Lesi sihloko sihlanganisa ukuthi i-edamame i-keto-friendly, yiziphi izidlo ze-keto, kanye nezinzuzo zezempilo ze-edamame. Uzothola ezinye izindlela zokupheka ze-edamame zokudla kwakho okulandelayo kwe-keto.
Ingabe i-Edamame Pasta Keto?
I-Edamame pasta ayiyona i-keto-friendly, ngakho-ke kufanele igwenywe uma udla ukudla kwe-ketogenic. Lokho kungenxa yokuthi ama-noodle e-edamame anokuqukethwe kwe-carb ephezulu.
Uma unguchwepheshe wama-noodle noma umpheki wasekhaya ojabulela ipasta, ezinye izindlela ze-keto-friendly pasta zihlanganisa iqanda, gcina, nama-noodle e-shirataki.
Ingabe i-Edamame Keto Eyomile Inobungane?
Yebo, i-edamame eyomisiwe i-keto-friendly ngezingxenye ezinesizotha, ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber yokudla. I-edamame eyomile ikugcina ku-ketosis kuyilapho iletha imisoco ebalulekile, njengefayibha, insimbi, amaprotheni, i-folate, namavithamini C no-K.
I-Edamame ingenye yemifino engavamile ene-net carbs embalwa futhi iyisengezo esimnandi ku-keto. Ukudla. Ngenxa yalokho, akudingeki uzizwe unecala ngokuthola ukulungiswa kwe-keto edamame yakho!
Ingabe i-Edamame Hummus Keto Inobungane?
Yebo, i-edamame hummus i-keto-friendly uma ingenawo uwoyela we-canola. Bheka i-edamame hummus esebenzisa amafutha omnqumo noma amafutha kakotapheya. Kunezindlela zokupheka eziningi ze-edamame hummus ezinobungani be-keto ezitholakalayo.
I-edamame hummus yenziwa ngobhontshisi we-edamame, uhlobo lukabhontshisi wesoya otshalwa e-Asia. Ubhontshisi wesoya awunawo ama-carbohydrate, anempendulo ye-insulin ephansi kanye nenkomba ye-glycemic, futhi aqukethe ama-acid angagcwele amafutha. Zizwe ukhululekile ukuyenza ingxenye yokudla kwakho kwe-ketogenic.
Ingabe i-Edamame Spaghetti Keto?
Cha, ispaghetti se-edamame asihambisani ne-keto ngoba ama-noodle e-edamame anokuqukethwe kwe-carbohydrate ephezulu.
Ingabe akhona ama-keto noodles emakethe? Yebo, i-shirataki, i-kelp, noma ama-noodle amaqanda angenye ye-carb ephansi.
Ingabe i-Edamame ilungile ekudleni kwe-Keto?
Yebo, i-edamame ilungile ekudleni kwe-keto. Ngokungafani nezinye izidumba ezinjengobhontshisi omnyama, ubhontshisi we-garbanzo, ubhontshisi wezinso, nama-chickpeas, i-edamame iphansi kuma-carbohydrate. I-Edamame futhi ingenye yemithombo engcono kakhulu yamaprotheni esekelwe ezitshalweni. Ayinawo amafutha acolisisiwe, izithasiselo zokudla, nama-sweeteners angeyona i-keto.
Nakuba i-edamame ingavamile ukuhlotshaniswa ne-keto low carb diet, ilungile uma idliwa ngokulinganisela. Lokhu kungenxa yokuthi i-edamame iphansi kuma-carbs net futhi iphezulu kumafutha anempilo. I-Edamame iwukudla okuhle kakhulu ongase ube nakho ngaphambi noma ngemva kokuzivocavoca, njengoba inenani elifanele lamaprotheni, ama-carbs, namafutha anempilo. Uma udla ukudla kwe-keto futhi uthanda ukunambitheka kwe-edamame, ungayijabulela kungenacala.
Imifino kanye nama-carbohydrate 'amahle'
I-Edamame inobungani be-Keto kodwa akuyona futhi i-legume? Ubhontshisi wesoya, njengobhontshisi omnyama, ubhontshisi wezinso, ubhontshisi we-garbanzo, udali, uphizi oluhlaza, nama-chickpeas, yimifino. Abantu abaningi emphakathini we-keto bayazi ukuthi imifino eminingi ayiyona i-ketogenic, kodwa yiziphi izitshalo ezidliwa yi-keto-friendly?
Nakuba eminye imidumba nemifino inama-carbohydrate amaningi, i-edamame inezinga eliphansi lama-carbs uma iqhathaniswa nezinye izilimo eziyizigaxa. Okubaluleke nakakhulu, ama-carbs e-edamame asohlobo lwe-carbohydrates 'olulungile' lwe-keto-friendly. Ukudla okunothe nge-fiber yokudla kunciphisa ingozi yesifo sikashukela, unhlangothi, isifo senhliziyo, ukukhuluphala, umfutho wegazi ophakeme, kanye nezifo zesisu.
Kusho ukuthini lokhu nge-keto dieters? Uma udliwa ngokulinganisela, umzimba awugayeki i-fiber yokudla, ngakho-ke akudingeki sikhathazeke ngama-carbs avela edamame. Kunalokho, kusiza umgudu wethu wokugaya ukudla usebenze ngokuphumelelayo. I-Edamame ifanele ukudla kwe-keto, futhi ilungele ithrekhi yakho yokugaya!
Yini i-Edamame?
I-Edamame ithambile, ubhontshisi wesoya okhethwe ngesandla abantu asebewujabulele amakhulu eminyaka emazweni ase-Asia. Abalimi bavuna ubhontshisi ngendlela yabo ye-peapod ngaphambi kokuthi uvuthwe ngoba uthambile kakhulu ngalesi sikhathi. Muva nje, isidumile emazweni aseNtshonalanga ngenxa yezinzuzo zayo eziningi zezempilo.
I-Edamame, i-legume, igcwele imisoco enempilo futhi ingenye yemithombo engcono kakhulu yamaprotheni esekelwe ezitshalweni. Ziphinde zibe ukudla okumnandi okuguquguqukayo okungaba kudliwe njengokudla okulula noma ngisho yenziwe i-pasta. Sizohlola izinzuzo ze-edamame futhi uma ungase ufune ukuyengeza ekudleni kwakho kwe-keto.
Ingabe i-edamame soya?
I-Edamame iwubhontshisi wesoya ongavuthiwe osesezigangeni zawo zikabhontshisi. I-Edamame, njengobhontshisi wesoya ngokujwayelekile, Ubhontshisi wokuqala wesoya emhlabeni walinywa cishe eminyakeni eyi-7,000 edlule eShayina futhi usaqhubeka nokuba ukudla okuyisisekelo emazweni amaningi aseMpumalanga. Amazwe ase-Asia.
Eminyakeni eyizinkulungwane eziyisikhombisa ngemva kokuqala kokulima i-edamame, abalimi basakhetha ngokucophelela ama-edamame pods. Ngenxa yokuthi ubhontshisi wesoya ongavuthiwe kuma-pods awo avunwa esemancane, amnandi futhi athambile kunobhontshisi wesoya ovunwa kamuva. Namuhla, abantu bangathenga i-edamame kuma-pods abo noma asevele egobolondo.
Iyini I-Keto Diet?
Izidlo ze-Ketogenic ziyi-carb ephansi, ukudla okunamafutha aphezulu okubiza ukunciphisa okukhulu kwama-carbs. Ukudla okune-carb ephansi kusiza ukuqala i-ketosis. Kulesi simo se-metabolic, umzimba ukhiqiza amazinga aphakeme emizimba ye-ketone yegazi. I-Ketosis izokwenzeka kuphela uma umzimba wakho ungenawo amacarbohydrates anele ukuhlangabezana nezidingo zakho zamandla, yingakho kufanele ubheke inetha lakho lama-carbohydrate ekudleni kwe-keto. Lesi simo se-metabolic sikhiqiza umzimba oshisa amafutha esikhundleni sama-carbohydrate ukuze uthole amandla, okusiza ekunciphiseni isisindo.
Uma umzimba wakho usushintshele kumodi yokushiswa kwamafutha usebenzisa imizimba ye-ketone, ingena kwi-ketosis. I-Ketosis ingumgomo wenqubo yokudla kwe-keto kusukela, ngaphandle kwayo, ngeke ulahlekelwe isisindo. Ukugcina umzimba wakho usenqubweni yokushiswa kwamafutha e-ketosis, kuyadingeka ukuqhubeka nokukhawulela ukudla kwakho kwansuku zonke kwe-net carb.
Sebenzisa i-keto macros calculator ukuze uthole ukudla komuntu siqu kwe-keto, okuhlanganisa net carbs ekahle yansuku zonke.
Izinhlobo ezahlukene zokudla kwe-ketogenic
Ukudla kwe-keto okudume kakhulu (futhi okucwaningwe kakhulu) I-Standard Keto Diet. Ukudla kuvumela kuphela i-10% yekhalori yakho yansuku zonke ephuma ku-carbs futhi ikhuthaza ukufakwa kwamafutha angu-70% kanye namaprotheni angu-20%. Uma ulandela ukudla kwe-keto okungama-carbohydrates angu-10%, amafutha angama-70%, namaprotheni angama-20%, lawa maphesenti abizwa ngokuthi ama-macro ratios akho nsuku zonke.
Ukungena enqubweni yokushiswa kwamafutha eyaziwa ngokuthi i-ketosis, kufanele ulinganisele isamba sakho se-carbohydrates nsuku zonke sibe phakathi kwamagremu angu-20 namagremu angu-50, kuyilapho umkhawulo wakho wansuku zonke we-carb enetha kufanele ube phakathi kwamagremu angu-15 namagremu angu-30.
Ezinye izinhlobo ze-Keto Diet faka okulandelayo:
- Ukudla kwe-Cyclical keto: Gcina isabelomali esiphansi se-carb keto yokudla izinsuku ezinhlanu. Khona-ke izinsuku ezimbili, ushintsha iphethini yakho yokudla futhi udle ama-carbs aphezulu.
- Ukudla kwe-keto okuhlosiwe: I-Dieters ingangeza kuma-carbs amaningi ngokusebenza.
- Ukudla okunamaprotheni amaningi keto: kuqukethe Amafutha angama-60%, amaprotheni angama-35%, nama-carbohydrate angama-5%.
Abacwaningi bathole ukuthi ukushintshela ekudleni 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, ukwehlisa ama-carbs kuhumusha ku-glucose encane (eyaziwa nangokuthi ushukela). Ngaphambi kokuqala uhlelo olusha lokudla, cabanga ngokufuna iseluleko sezokwelapha.
Iyini Inani Lokudla Okunempilo kwe-Edamame?
I-Edamame ngokwemvelo ayinayo i-gluten futhi iphansi ngamakhalori. Ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber yokudla, amaprotheni, i-calcium, i-iron, i-antioxidant phytochemicals, nezinye izakhamzimba, iwumthombo wamandla wokudla okunempilo.
I-Edamame, engenayo i-cholesterol, idumile ekudleni okunempilo kwenhliziyo. Iqukethe i-omega-3 fatty acids enempilo, esekelwe esitshalweni futhi inezinzuzo eziningi zezempilo. Futhi inothile kuma-micronutrients, okuhlanganisa uvithamini A, uvithamini B, uvithamini C, noVithamini K.
Amaqiniso omsoco we-Edamame: amanani omsoco, amavithamini, namaminerali
Uyafuna ukwazi okwengeziwe ngevelu yokudla kwe-edamame? Sidale ithebula lephrofayela yokudla okunomsoco lokuphakelwa kwenkomishi enguhhafu ye-edamame ebonisa amakhalori, ama-carbs, ushukela, amagremu efayibha, amafutha, amagremu amaprotheni, amavithamini, namaminerali.
Amathebula alandelayo akhombisa i inani lokudla, okuqukethwe kwe-carb, inani le-carb enetha, okuqukethwe kwevithamini, namaminerali enkomishi enguhhafu enikezwa i-edamame.
Inani lokudla okunomsoco kwe-Edamame ngama-ounces angu-3.5 (100 amagremu)
Ama-calories | Amakholori angama-121 |
carbohydrate | 8.9 amagremu |
ushukela | 2.18 amagremu |
I-Fiber Dietary | 5.2 amagremu |
Fat | 5.2 amagremu |
amaprotheni | 11.9 amagremu |
Amavithamini e-Edamame ngama-3.5 Ounces (amagremu ayi-100)
Vitamins | Amaphesenti Wenani Lansuku zonke (DV) |
---|---|
Vitamin A | 2% |
I-Thiamine (B1) | 17% |
I-Riboflavin (B2) | 13% |
I-Niacin (B3) | 6% |
I-Pantothenic Acid (B5) | 8% |
Vitamin B6 | 8% |
I-Folate (B9) | 78% |
Vitamin C | 7% |
Vitamin E | 5% |
Vitamin K | 26% |
Amaminerali e-Edamame ngama-3.5 Ounces (amagremu ayi-100)
Minerals | Amaphesenti Wenani Lansuku zonke (DV) |
---|---|
Calcium | 6% |
Iron | 17% |
magnesium | 18% |
I-Manganese | 49% |
Phosphorous | 24% |
potassium | 9% |
selenium | 1% |
Zinc | 14% |
Izinzuzo Zezempilo ze-Edamame
Icebile ku-fiber nama-antioxidants, i-edamame ixhunywe kwabaningi izinzuzo zezempilo. Lo mdumba ungasiza ekunciphiseni ingozi yezifo ezithile ngokusekela izici ezihlukahlukene zempilo yethu.
Ezinye zezinzuzo zezempilo ezingaba khona ze-edamame zifaka:
Heart Health
I-Edamame ayinayo i-cholesterol embi, okwenza kube ukukhetha okunempilo kokudla okulula. Ucwaningo luphakamisa ukuthi kwehlisa i-cholesterol embi ye-LDL namazinga e-triglyceride emzimbeni. I-LDL namanye ama-triglycerides yi-cholesterol evala imithambo. Imithambo evalekile ibangela isifo senhliziyo nokufa ngaphambi kwesikhathi.
Uma ukhathazekile ngesifo senhliziyo, unomlando wesifo senhliziyo emndenini wakho, noma uye welulekwa ukuba ulandele ukudla okune-cholesterol ephansi, cabanga ukwengeza i-edamame, okunye ukudla okusekelwe ku-soy, nokudla okune-fiber ephezulu ekudleni kwakho.
I-Edamame Ayinyusi Ushukela Wegazi
Abantu abasengozini yokuthola isifo sikashukela noma abanomlando wesifo sikashukela bangadla i-edamame ngaphandle kokukhathazeka ngokuthi izonyusa ushukela wabo wegazi. Njengoba le legume ine-carbs ephansi, ama-carbs ambalwa aguqulwa abe yi-glucose noma ushukela.
Ithiphu: Uma unquma ukudla i-edamame njengengxenye yokudla okune-carb ephansi, qaphela ngoba iresiphi yakho ingase ibize isoso njenge-topping. Lawa masoso angaba umthombo kashukela ngakho hlola ilebula yokudla okunomsoco yesosi yakho ngaphambi kokuyisebenzisa.
Ezinye Izinzuzo Zezempilo
Nakuba ucwaningo olwengeziwe lwesayensi ludingeka, izifundo zokuqala zibonisa ukuthi i-edamame nokunye ukudla kwamaprotheni e-soy kungase kube nezinzuzo ezilandelayo zezempilo:
- Yehlisa ukuvuvukala okuhambisana nezinkinga zenhliziyo nemithambo yegazi, isifo sikashukela, i-Alzheimer's, kanye nezinhlobo eziningi zomdlavuza
- Yehlisa ingozi ye-osteoporosis
- Nciphisa izimpawu zokunqamuka kokuya esikhathini
- Yehlisa ingozi yebele nomdlavuza wendlala yesinye
- Ukusekela ukuzala
- Yehlisa ingozi yomdlavuza webele nezinye izinhlobo zomdlavuza
- Vimbela ukucindezeleka
- Ukulawula ushukela wegazi okuthuthukisiwe
- Yehlisa amathuba okuba nesifo sikashukela sohlobo 2
- Vikela ubuchopho ekunciphiseni kwengqondo
Ungayidla Kanjani I-Edamame Njengesnakhi
Abantu bayakujabulela ukudla i-edamame evela kubhontshisi wayo e-Asia njengesiphuzo esiphundu sikabhontshisi wesoya, i-side dish, noma ukudla okulula. Ama-pods kabhontshisi afakwa emanzini abilayo noma ashisiwe, aphoswe ngosawoti, futhi anikezwe namasoso ahlukahlukene wokucwiliswa ukuze ujabulele njengokudla okulula okunefiber ephezulu. Kunezindlela eziningi ezengeziwe zokujabulela i-edamame, kuhlanganise nezinto ezihlukahlukene zokudla ze-edamame emakethe.
Ungajabulela omisiwe edamame ubhontshisi njenge-keto snack, engeza ubhontshisi we-edamame kumasaladi akho, noma uwasebenzise njengengxenye yengxube ye-veggie. Uma ufuna i-pasta enhle kakhulu engena-gluten, kukhona futhi i-edamame pasta etholakala ngezinhlobonhlobo ze-pasta.
Thatha eminye imikhiqizo ye-edamame esitolo sakho segrosa sendawo, uchungechunge lwesaphulelo, noma ku-inthanethi ukuze wanelise ukulungiswa kwakho kwe-keto edamame. Amaphakethe e-edamame anosayizi wesnakhi ayintandokazi yami.
I-Keto-Friendly Edamame Recipes
Manje njengoba wazi ukuthi i-edamame enomsoco i-keto-friendly, ungayengeza ohlelweni lwakho lokudla kwe-keto.
Ngezansi kukhona izindlela zokupheka ezimbalwa ze-keto-friendly ezine-edamame njengesithako esifakiwe. Zilungele ukungeza iphethini yakho yokudla ye-keto.
Ubhontshisi we-edamame othosiwe: I-carb ephansi, i-protein ephezulu
Iresiphi yethu ye-sauteed edamame beans iyisidlo esilungele i-keto-friendly high fiber, i-side dish, noma i-appetizer. Nakuba lokhu kuyilungiselelo elithosa i-edamame, lisebenzisa amafutha angewona imbewu, okunye okunempilo kunamafutha asekelwe enzalweni njengamafutha e-sesame.
Izithako: i-edamame efriziwe, izipuni ezimbili zamafutha omnqumo, ama-clove kagalikhi angu-2-3, usawoti olwandle.
Imiyalo Yokupheka:
- Pheka i-edamame ngokuyibilisa ebhodweni lamanzi anosawoti, khipha, bese usetha ohlangothini olulodwa.
- Gcoba i-garlic yakho emafutheni e-olive.
- Engeza ku-edamame bese upheka kuze kube yilapho imiphetho ibomvu kancane.
- Thela ngosawoti wasolwandle bese uphakela isiphuzo sakho sobhontshisi wesoya esimnandi.
Edamame spaghetti
Izithako: i-edamame pasta, isoso yakho eyintandokazi ye-keto-friendly
Ukwenza le recipe, faka i-edamame esikhundleni sikakolweni pasta futhi uyengeze kuresiphi yakho ye-spaghetti oyikhonzile, usebenzisa isoso e-keto-friendly, kunjalo!
Izithako ze-Edamame Spaghetti:
- I-Edamame pasta
- Isosi yakho eyintandokazi ye-keto-friendly
I-Edamame garlic & parmesan snack ku-keto
I-garlic yethu ne-parmesan keto snacks ingadliwa njengokudla okuzimele noma njengengxenye yohlelo lokudla kwe-keto. Kuyingxube ye-high-fiber edamame, i-garlic, ama-flakes kapelepele obomvu, amafutha omnqumo, usawoti wasolwandle, noshizi we-parmesan.
Izithako ezidingekayo:
- Isikhwama esisodwa esiqandisiwe se-edamame
- Ama-clove amabili ka-garlic ochotshoziwe noma 1/2 isipuni se-garlic powder
- 1/8 indebe ye-parmesan egayiwe
- Isipuni esisodwa samafutha omnqumo noma amafutha e-sesame
- 1/4 isipuni sikapelepele obomvu noma ama-flakes e-pepper aphuzi
- usawoti ukunambitha
Imiyalelo
- Pheka i-edamame ngokwemiyalelo yephakheji.
- Engeza i-edamame ephekiwe endishini yokuxuba noma isaladi.
- Hlanganisa u-garlic, ama-red pepper flakes, namafutha omnqumo.
- Hlanganisa i-parmesan egayiwe bese ufaka usawoti
Amaresiphi amaningi e-Keto-Friendly Edamame
- Isaladi le-Keto 3-Bean
- I-Edamame Salad Recipes ne-Chopped Red Bell Pepper
- Iresiphi ye-Edamame Hummus
- I-Keto Creamy Pesto Pasta Dish
Imibuzo Evame Ukubuzwa Ye-Keto Diet
Abantu bavame ukuba nemibuzo eminingi mayelana nokudla kwe-ketogenic. Nansi eminye yemibuzo evame ukubuzwa abantu uma becabanga ukufaka i-edamame ekudleni kwabo.
Ingabe i-edamame eyosiwe eyosiwe?
Yebo, i-edamame eyosiwe iwukudla okulula kwesisindo sokulahlekelwa isisindo. I-Edamame ingenye yemifino engavamile ene-net carbs embalwa kakhulu. Isizathu salokhu ukuthi i-edamame inothile nge-fiber yokudla! Njengoba iphansi kuma-carbohydrate, kuyindlela enhle yokudla okulula kokudla kwe-ketogenic. Vele uqiniseke ukuthi ubuka usayizi wesabelo sakho, njengoba i-edamame ingaba namakholori amaningi uma udla kakhulu.
I-edamame ikuliphi iqembu lokudla?
I-Edamame iwuhlobo lwe-legume eyingxenye yokudla kwemifino kanye ne-Legumes (Ubhontshisi). I-Edamame ubhontshisi wesoya ongavuthiwe osusiwe ku-pod futhi ubilisiwe noma ushiswe. Ukudla okulula okudumile futhi kuvame ukubonakala ku-cuisine yase-Asia.
Bangu izinhlobo ezinhlanu zokudla kwamaqembu e-MyPlate:
- Izithelo
- Imifino kanye Legumes
- Izinhlamvu
- Amaprotheni Ukudla
- Dairy
Ingabe i-edamame inamaprotheni?
I-Edamame iwumthombo omuhle wamaprotheni, ngamagremu angu-11.9 kusayizi we-3.5 ounce (amagremu angu-100) wokukhonza.
Ngaphandle kwe-fiber namaprotheni, i-edamame nayo inothile ngamavithamini abalulekile nama-micronutrients afana ne-folate, insimbi, i-vitamin K, i-vitamin C, ne-potassium.
Ungakwazi yini ukudla imikhiqizo yesoya ku-keto?
Imikhiqizo yesoya iqukethe ama-carbohydrates, kodwa iningi lama-carbs kubhontshisi wesoya livela ku-fiber yokudla. Njengomphumela wale phrofayili ye-keto-friendly fiber, ukudla kwe-soy kungadliwa ekudleni okune-carb ephansi ye-keto uma ubuka usayizi wokuphakela.
Ukuphuza ubisi lwe-soy ekudleni kwe-ketogenic akunconywa ngoba iqukethe amazinga aphezulu e-lectins angabangela ukuvuvukala. Kodwa-ke, eminye imikhiqizo ye-soy efana ne-tofu, i-edamame, ne-soy sauce iphephile ukuyidla ekudleni kwe-keto.
Ingabe i-tofu-keto-friendly?
Yebo, i-tofu i-keto-friendly njengoba iphansi kuma-carbohydrate. I-tofu evamile enikezwa amagremu angu-100 (ama-ounces angu-3.5) inamagremu angu-2 wenet carbs, engena kalula ku-50-gram net carb allowance ku-Standard Ketogenic Diet.
Kufanele usabheke ukulebula okunomsoco kwe-tofu yakho, njengoba ezinye izinhlobo ze-tofu zinama-carbohydrate amaningi kunamanye.
Ingabe ubisi lwesoya yi-keto?
Yebo, ubisi lwesoya luyi-keto ngoba lunenani eliphansi le-carb (3 amagremu ama-carbs net ku-1 inkomishi (240 mL)).
Khumbula ukuthi ubisi lwe-soy luqukethe ama-lectins, angabangela ukuvuvukala.
Ingabe izaqathi ziyasebenziseka?
Yebo, izaqathe zi-keto-friendly, kodwa udinga ukuqaphela usayizi wokuphakela. Lokho kungenxa yokuthi isanqante esisodwa esiphakathi nendawo esinamagremu angu-4 wama-carbohydrate.
Yimuphi ubhontshisi olungele i-keto?
I-low net carb emithathu, ubhontshisi obulungele i-keto ubhontshisi oluhlaza, ubhontshisi wesoya omnyama, kanye ne-edamame.
I-Keto dieters kufanele igweme omunye ubhontshisi ofana nezinso ezibomvu, ubhontshisi omnyama, no-pinto ngoba ugcwele ama-carbohydrate.
Ingabe uphizi oluhlaza keto?
Kungcono ukungadli uphizi ngenkathi udla i-keto. Isizathu siwukuthi uphizi luphezulu kuma-carbohydrate.
Uma ungeke ukwazi ukuwagwema, gwema uphizi oluhlaza futhi esikhundleni salokho khetha i-low net carb snap noma uphizi weqhwa. Lawa maphizi anamagremu angu-4.7 wenetha yama-carbs ku-100 gram/3.5-ounce okhonzayo.
Ingabe ama-sweeteners okwenziwa aphazamisa i-ketosis?
Nakuba ama-sweetener amaningi athandwayo awaphazamisi i-ketosis, amanye angakukhipha ku-ketosis. Ngalesi sizathu, i-keto dieters kufanele isebenzise kuphela ama-sweeteners okwenziwa angakukhiphi ku-ketosis.
Ama-sweeteners okwenziwa angaphazamisi i-ketosis afaka:
- Stevia
- Aspartame
- Acesulfame K
- Monk izithelo akhiphe
Lawa ma-sweeteners okwenziwa can phazamisa i-ketosis ezimweni ezithile:
- Equal
- Xylitol
- I-Maltitol
- I-Sucralose
- I-Erythritol
- I-Sweet 'n Low
- I-Sucralose
- Splenda
Njengoba ungathola ama-sweeteners okwenziwa ekudleni naseziphuzweni eziningi ezahlukene, hlola ngokucophelela izithako ekulebulani komkhiqizo. Ukuze iphephe, i-keto dieters kufanele igweme imikhiqizo equkethe i-Equal, i-xylitol, i-maltitol, i-sucralose, i-erythritol, i-Sweet 'n Low, sucralose, noma i-Splenda.
Ingabe u-Splenda angakukhipha ku-ketosis?
I-Splenda ingakukhipha ku-ketosis uma kunjalo ukhuluphele, nesifo sikashukela, noma ungavamisi ukusebenzisa izinandisi zokwenziwa. Ngakolunye uhlangothi, uma unempilo noma ujwayele ukudla okokushukela okwenziwa, i-Splenda i-keto-friendly.
Ingabe i-Splenda ikhiqiza i-insulin?
Ezimweni ezithile, i-Splenda izokhipha i-insulin. Abantu abalandela ukudla okune-ketogenic, abanesifo sikashukela, noma abanesifo sikashukela kufanele bakugweme ukusebenzisa i-Splenda ngenxa yamandla ayo okwandisa amazinga e-insulin.
Ngesinye isikhathi, abacwaningi babecabanga ukuthi i-Splenda namanye ama-sweeteners okwenziwa awazange athinte amazinga e-insulin. Nokho, ucwaningo lwakamuva luye lwabonisa lokho ama-sweeteners okwenziwa athinta amazinga e-insulin uma esetshenziswa neziphuzo, ukudla, noma ngesikhathi sokudla. Uma usebenzisa i-Splenda kwesinye salezi zimo, lindela ukuthi amazinga akho e-insulin athinteke.
Uma ufuna indawo kashukela engeke ikhuphule amazinga akho e-insulin, khetha i-stevia, i-aspartame, i-acesulfame K, noma i-monk fruit extract esikhundleni se-Splenda. Ngokungafani ne-Splenda, lawa ma-sweeteners awawathinti amazinga e-insulin.
Ingabe isoso yesoya izokukhipha ku-ketosis?
Cha, isoso yesoya ngeke ikukhiphe ku-ketosis uma idliwe ngokulinganisela. Isoso yesoya iyisiphuzo esine-carbohydrate ephansi ngokwemvelo. Ngenkathi okuqukethwe kwe-carbohydrate kuhluka ngohlobo, isoso yesoya ejwayelekile iqukethe 0.789 amagremu we-carbs isipuni ngasinye.
Ngenkathi i-soy sauce ingeke ikukhiphe ku-ketosis ngamanani amancane, isoso yesoya evamile iqukethe i-wheat gluten. Ukuze ujabulele isoso ye-soy ngaphandle kwe-gluten, khetha i-Tamari soy sauce, engenalo i-gluten ngokwemvelo.
Imicabango Final
I-Edamame inhle kakhulu njengokudla okulula, i-appetizer, ingxenye yesidlo esikhulu, noma kumasaladi. Ngaphandle kokunambitha okuhle, i-edamame i-keto-friendly.
Uma ufisa i-edamame, asikho isizathu sokuzizwa unecala nhlobo. Eqinisweni, kungani ungayifaki ohlelweni lwakho lokudla kwe-keto bese uzama enye yezindlela zethu zokupheka ze-edamame? Uzojabula ngokuthi ukwenzile!