Ungayitya ibhotolo yamandongomane kwisidlo seKeto?

Umxholo

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Amantongomane kunye ne-nut butters yindlela efanelekileyo yokongeza amanqatha kwi-smoothies kunye ne-snacks. Ukutya ngaphezulu kwala mafutha asempilweni kubalulekile xa ukwisidlo se-ketogenic. Kodwa ngaba ibhotolo yamandongomane keto-friendly? Hayi - Kwindlela yokutya ye-keto, ibhotolo yamandongomane ayisebenzi, inamafutha njengoko inokuba njalo. Amandongomane ngobuchule yimidumba kwaye ayivumelekanga kwisidlo se keto. Iimbotyi azivumelekanga ekudleni kwe keto ngenxa yamanani aphezulu e-carb (kunye nokunye ukutya okunempilo kodwa okunesondlo kakhulu ongenako ukuba nokutya kwe keto). Oko kubandakanya iichickpeas (iigram ezingama-30 ngekomityhi nganye ye-1/2), iimbotyi ezimnyama (23 gram), kunye neembotyi zezintso (19 gram). Abanye bakholelwa ukuba i-lectins kwiimbotyi inokuthintela imeko yokutsha kwe-ketosis.

Ngelixa ungenayo ibhotolo yamandongomane kwisidlo se keto, ungonwabela enye ibhotolo yamandongomane. Sacela uRobyn Blackford, i-dietitian nutritionist ebhalisiweyo kwiNkqubo ye-Ketogenic Diet kwi-Ann & Robert H. Lurie Children's Hospital yaseChicago, ukuba baphawule ngenye indlela engcono kakhulu: i-cashews.

I-Cashews ipakisha amandla amandla kwaye ineempawu ezomeleleyo zokutshisa amanqatha, utshilo uBlackford. Xa kuziwa kwi-macronutrients, i-cashews kunye ne-almonds ziyafana kwaye zombini ziyindlela yokukhetha ngelixa kwi-keto, kodwa zibonelela nge-micronutrients ezahlukeneyo. I-Cashews iphezulu kubhedu (kulawula i-cholesterol kunye ne-iron), i-magnesium (ithintela ubuthathaka bemisipha kunye neekram), kunye ne-phosphorus (ixhasa amathambo omeleleyo kunye ne-metabolism esempilweni), utshilo uBlackford. Ukutya okune-magnesium eyaneleyo kubalulekile, ngakumbi kwiveki yokuqala yokutya kwe-keto, ukuthintela "uloyiko lwe-keto flu".

Ukuba ufuna ibhotolo ye-keto-friendly, khangela enye eneswekile encinci kwaye inamafutha amaninzi. I-Crazy Richard's Cashew Butter ($ 11, crazyrichards.com) kunye ne-Simply Balanced Cashew Butter ($ 7, target.com) zombini zinee-gram ezili-17 zamafutha kunye ne-8 yeegram zecarbs ngokusebenza. Ukuba ukhetha ukunambitheka ngakumbi, zama iJuceut's Real Coconut Vanilla Bean Cashew Butter ($ 16, juliesreal.com) ene-9 gram ephezulu kodwa esengqiqweni ye-9 gram ye-carbs yomnatha (qiniseka nje ukunciphisa ubungakanani bokusebenza kwakho ngenxa yobusi). Okanye ukonyusa iprofayile yamanqatha esempilweni, cinga ngokudibanisa ibhotolo yakho yendongomane kunye neecashews kunye neoyile yekhokhonathi, ucebisa uBlackford.

Kungenzeka ukuba ubuyele kwi-PB xa ubuyile kwi-carbs. Kodwa xa kufikwa kwi-keto yokutya, i-cashews iyinkosi.

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