Ngaba iiLentils Keto-Ngaba zilungile?

Umxholo

• Ukugcina i-ketosis
• Umxholo weCarb weelentile
• Umgca wezantsi

Iilentile ngumthombo onesondlo, ongabizi kakhulu weprotein esekwe kwizityalo. Nangona kunjalo, unokuzibuza ukuba ungazitya na kukutya kweketo.

Ukutya kwe-keto yipateni yokutya enamafutha amaninzi, iphakathi kwiiproteni, kwaye iphantsi kakhulu kwii-carbs. Ngapha koko, uninzi lwabantu lulandela ukutya kwe-keto kufuneka luthintele ukutya kwabo kwe-carb ukuya kwi-25-50 yeegram ze-carbs ngosuku ().

I-carbs ye-Net ibhekisa kwinani leecarbbs ekutyeni. Zibalwa ngokuthabatha umxholo wefayibha kwinani elipheleleyo leecarbs ().

Ngenxa yokuba iilentile ziphezulu kuzo zombini ii-carbs kunye ne-fiber, eli nqaku limisela ukuba ziyahambelana nokutya kwe-keto.

Ukugcina i-ketosis

Ukutya okune-ketogenic kusekelwe kumbono wokugcina i-ketosis-imeko apho umzimba wakho utshisa amanqatha endaweni ye-carbs yamandla ().

Ngokugcina i-ketosis, abantu banokuzuza ekunciphiseni umzimba ngokukhawuleza kunye nokuphucula ulawulo lweswekile yegazi. Kananjalo, abo banesathuthwane banokufumana ukuxhuzula okuncitshisiweyo (,,,).

Ukuze i-ketosis yenzeke, ukutya kuthintela i-carbs ukuba ingadluli kwi-5-10% yeekhalori zakho zemihla ngemihla, ngelixa iprotein kufuneka ibe ne-15-20% yeekhalori zakho zemihla ngemihla ().

Ngenxa yoko, ukutya okuphezulu kwii-carbs, ezinje ngemifuno enesitatshi, iinkozo kunye nemidumba, kuthintelwe okanye kuncitshiswe kakhulu kukutya kwe keto.

Okwangoku, ngaphandle kwezibonelelo zexesha elifutshane, uphando oluninzi luyafuneka kwiziphumo zexesha elide zokutya kwe ketogenic kwimpilo yonke.

Ukutya kwe keto kuphezulu kunamafutha, kuncinci kakhulu kwii-carbs, kwaye kumodareyitha kwiiprotein. Le ndlela yokutya iyimfuneko ukuze umzimba ugcine i-ketosis, imeko apho umzimba wakho utshisa amanqatha endaweni yee-carbs zokubasa.

Umxholo weCarb weelentile

Iilentile luhlobo lweembotyi, udidi olubandakanya iimbotyi, isoya, kunye neenkukhu. Ngenxa yomxholo wekharbhu ephezulu, iimbotyi zithintelwa kwisidlo esingqongqo se keto.

Ngapha koko, ikomityi e-1 (i-180 gram) yeelensi eziphekiweyo zibonelela ngeegram ezingama-36 zeecarbs. Nokuba uthabathe iigram ezili-14 zefayibha, ivelisa iigram ezingama-22 ze-carbs net ().

Njengoko i-carb net ngokubanzi ithintelwe ukuya kwi-25-50 yeegram ngosuku, kubandakanya i-1 indebe (i-180 gram) yeelensi eziphekiweyo zingasebenzisa ubuncinci i-50% yesibonelelo sakho se-carb yosuku (,).

Ngenxa yoko, abo balandela ukutya ngokungqongqo keto baya kufuna ukuthintela ukutya iilentile.

Okwangoku, isayizi encinci yesayizi, enje nge-1/2 yekomityi (90 iigrem) okanye ikomityi ye-1/4 (i-gram ezingama-45) yeelenti eziphekiweyo zinokungena kwisidlo se-keto kuxhomekeke kwinto enye oyityayo ngaloo mini ().

Isibonelelo esinye sokubandakanya iilentile ngamanye amaxesha kukuba zibonelela ngeevithamini kunye neeminerals ezininzi ekunokuba nzima ukuzifumana kwisidlo se keto. Oku kubandakanya i-potassium, i-magnesium, i-folate, i-phosphorus kunye ne-iron ().

Okwangoku, ngaphandle kweprofayili enesondlo ye-lentil, zikho ezinye iindlela zokufumana ezi zinto zibalulekileyo ezifanelekileyo ezifanelekileyo kukutya kwe-keto, kubandakanya imifuno engeyiyo yesitatshi, iziqhamo zeswekile esezantsi, kunye nembewu.

Ngaphandle kokuphakama kwifayibha, iilentile ziphezulu kwii-carbs kwaye kufuneka ukuba zithintelwe kwisidlo esingqongqo se keto. Nangona kunjalo, abanye abantu banokukwazi ukulungiselela iinxalenye zabo ezincinci ngamanye amaxesha.

Umgca wezantsi

Ngaphandle kokutyeba kwifayibha, iilentile ziqulathe inani elipheleleyo leetarbs zizonke kunye nenet, nto leyo eyenza ukuba kubenzima ukulingana ukutya kwe keto.

Ngelixa abo balandela ukutya okungqongqo keto kufuneka baphephe iilenti zizonke, abanye ngamanye amaxesha banokubandakanya iinxalenye ezincinci zezi zityebile zityebileyo.

Okwangoku, ukuba unenkxalabo malunga nokugcina i-ketosis ngelixa ufumana inani elaneleyo leevithamini kunye neeminerals, zininzi iindlela onokukhetha kuzo zokwenza keto-friendly ukwenza oku.

Imifuno enamagqabi, amakhowa, i-broccoli, iiamangile, kunye ne-edamame zisezantsi kwii-carbs kuneelentile, kwaye zibonelela ngezakhamzimba ezifanelekileyo kukutya okune-keto.