I-13 yamantongomane aBalaseleyo kunye neMbewu yeKeto

Umxholo

• 1. AmaPecan
• 2. Amandongomane eBrazil
• 3. Imbewu yeChia
• 4. Amandongomane eMacadamia
• 5. Imbewu yeflakisi
• 6. IiWalnuts
• 7. Nika imbewu
• 8. Iihazelnuts
• 9. Amandongomane
• 10. Imbewu yeSesame
• 11. Amandongomane ompayini
• 12. Imbewu kajongilanga
• 13. Iiamangile
• Umgca wezantsi

Ukufumanisa ukuba kukuphi ukutya okulungele i-carb ephantsi kakhulu, ukutya okunamafutha aphezulu kunokukhohlisa.

Amantongomane amaninzi kunye nembewu iphantsi kwi-carbs yomnatha (iyonke i-carbs thabatha ifayibha) kwaye iphezulu kumafutha asempilweni, ebenza balingane ngokugqibeleleyo.

Kwakhona zizele iiprotheni, i-fiber, iivithamini, amaminerali kunye ne-antioxidants. Okwangoku, ezinye iintlobo zisezantsi kwii-carbs kunezinye.

Nazi i-nati ezili-13 ezilungileyo kunye nembewu ukuze ilingane nendlela yakho yokuphila yeketo.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. AmaPecan

IiPecans ngamandongomane omthi kunye neprofayili ebalaseleyo yezondlo zeketo. I-ounce enye (iigram ezingama-28) zeepecans zibonelela ():

• Iikhalori: 196
• Iprotheni: Iigrama ezi-3
• Amafutha: Iigrama ezingama-20
• Zizonke iikhabho 4 iigrem
• Ifayibha: Iigrama ezi-3
• Iikhabhathi ezisemgangathweni: 1 gram

Ziyinqatha ephezulu, i-keto-friendly nut enokukunceda ukunciphisa amanqanaba e-insulin.

I-insulin yihomoni enokubangela ukuba umzimba ugcine amanqatha, ngoko ke kufanelekile ukugcina amanqanaba e-insulin esezantsi xa uzama ukunciphisa umzimba.

Ngapha koko, isifundo senyanga e-1 kubantu abadala abangama-26 safumanisa ukuba abo batya malunga ne-1.5 yeewunces (43 gram) yee-pecans ngemini bafumana ukuncitshiswa kwamanqanaba e-insulin kunye nokuphuculwa kokuziva kwe-insulin, xa kuthelekiswa neqela lolawulo ().

IiPecans zinokonwabelwa kukutya okune-keto njenge-snack okanye ichithwe kwaye isetyenziswe njenge-crusty, low-carb crust yeentlanzi okanye yenkukhu.

Thenga iipecans online.

2. Amandongomane eBrazil

Amantongomane aseBrazil luhlobo lomthi we-nut okhuliswe eMzantsi Melika. I-ounce enye (iigram ezingama-28) zamandongomane eBrazil iqulethe ():

• Iikhalori: 185
• Iprotheni: 4 iigrem
• Amafutha: 19 iigrem
• Zizonke iikhabho Iigrama ezi-3
• Ifayibha: 2 iigrem
• Iikhabhathi ezisemgangathweni: 1 gram

Ikwangumthombo obalaseleyo we-selenium, umkhondo wezimbiwa ofunekayo kwimisebenzi eyahlukeneyo yomzimba, kubandakanya ukuzala kunye neprotein synthesis (, 4).

Olunye uphando lubonisa ukuba abantu abalandela ukutya kwe-keto banokuba semngciphekweni wokungabikho kwe-selenium ().

Inye enye yeBrazil nut inikezela ngaphezulu kwe-100% yeemfuno zakho zemihla ngemihla ze-selenium, iyenza indlela efanelekileyo yokufumana ngokwaneleyo le minerali ibalulekileyo ekutyeni kwakho ().

Nangona kunjalo, ngenxa yomxholo wabo ophakamileyo we-selenium, kungcono ukuba unciphise ukungenisa kwakho ukuya kumantongomane amathathu eBrazil ngosuku ukuphepha ukusebenzisa kakhulu le minerali, enokuba nefuthe elibi kwimpilo.

Thenga amantongomane eBrazil kwi-intanethi.

3. Imbewu yeChia

Imbewu ye-Chia zincinci, ziqinile, zimnyama okanye zimhlophe imbewu ezigcwele ifayibha esempilweni kunye namafutha omega-3. I-ounce enye (i-28 grams) yembewu ye-chia ibonelela ():

• Iikhalori: 138
• Iprotheni: 5 iigrem
• Amafutha: 9 iigram
• Zizonke iikhabho Iigrama ezili-12
• Ifayibha: Iigrama ezili-10
• Iikhabhathi ezisemgangathweni: 2 iigrem

Malunga nama-60% omxholo wawo onamanqatha one-omega-3 fat, zingumthombo ogqwesileyo osekwe kwizityalo kula mafutha abalulekileyo anikezela ngeepropathi ezinamandla ezichasayo (,).

Isifundo seenyanga ezi-6 kubantu abangama-77 bafumanisa ukuba abo batya malunga ne-ounce enye (30 gram) yembewu ye-chia kuzo zonke iikhalori ezili-1 000 ezityiwe mihla le zinamava okuphungulwa okuphezulu kwiprotheyini ye-C-esebenzayo (CRP) ethelekiswa neqela lolawulo.

Olu phononongo lunye lubonise ukuba abo batya imbewu ye-chia mihla le baphulukene nobunzima kwaye bancipha ngakumbi kwisinqe senqatha kuneqela lolawulo ().

I-Chia pudding isitya esidumileyo se-carb esenziwe ngokufaka imbewu ye-chia kulwelo kangangeeyure ezininzi de bathathe ubume obufana nejeli. Unokongeza imbewu ye-chia kwii-smoothies okanye iiprotheyini ziyangcangcazela okanye uzisebenzise kwiresiphi yeketo cracker ukongeza crunch.

Thenga imbewu ye-chia kwi-intanethi.

4. Amandongomane eMacadamia

Amandongomane eMacadamia ngamandongomane omthi avela e-Australia. Ziphezulu kakhulu kumanqatha, zibenza bagqibelele kwisidlo se keto. I-ounce enye (iigram ezingama-28) zamandongomane emacadamia iqulethe ():

• Iikhalori: 204
• Iprotheni: 2 iigrem
• Amafutha: Iigrama ezingama-21
• Zizonke iikhabho 4 iigrem
• Ifayibha: 2 iigrem
• Iikhabhathi ezisemgangathweni: 2 iigrem

Izifundo ezininzi zidibanisa amantongomane e-macadamia ukuya kwinqanaba le-cholesterol ephuculweyo (,,).

Umzekelo, uphononongo lweeveki ezi-4 kumadoda ali-17 lafumanisa ukuba abo batya i-15% yeekhalori zabo ezivela kumantongomane e-macadamia bafumana ukwehla nge-5.3% kumanqanaba e-cholesterol ye-LDL (embi) kunye nokunyuka kwe-8% kwi-HDL yokukhusela intliziyo (elungileyo) icholesterol ().

Amantongomane eMacadamia sisidlo esifanelekileyo esinamafutha amaninzi. Unokuthenga kwakhona ubisi lwe-keto-friendly macadamia nut, ibhotolo, kunye nomgubo ukuze ubeke endaweni iinguqulelo eziphezulu zecarb zoku kutya.

Ivenkile yee-macadamia kwi-intanethi.

5. Imbewu yeflakisi

Imbewu yeflakisi igcwele ifayibha kunye ne-omega-3 fats. I-ounce enye (28 grams) yembewu yeflakisi ibonelela ():

• Iikhalori: 131
• Iprotheni: Iigrama ezi-6
• Amafutha: 9 iigram
• Zizonke iikhabho 9 iigram
• Ifayibha: 8 iigrem
• Iikhabhathi ezisemgangathweni: 1 gram

Ezi mbewu zincinci zifundelwe iziphumo zazo ezinokubakho kuxinzelelo lwegazi nakwimpilo yentliziyo.

Kwisifundo seenyanga ezi-6 kubantu abangaphezulu kwe-100, abo banexinzelelo oluphezulu lwegazi abatya malunga ne-ounce (30 gram) yesidlo seflakisi mihla le banamava okuphungulwa okuphezulu kumanqanaba oxinzelelo lwegazi, xa kuthelekiswa neqela lolawulo ().

Imbewu yeflakisi inokuthengwa iphelele okanye njengesidlo esisemhlabeni, zombini ezinokongezwa kwimpahla ebhaka i-keto-friendly, isuphu, i-smoothies, kunye ne-protein shakes. Ubisi lweFlakisi lukwafumaneka njengobisi lwe-carb esezantsi.

Bonisa imbewu yeflakisi kwi-intanethi.

6. IiWalnuts

I-Walnuts ziintlobo ezithandwayo zomthi womthi okhule kwaye utyiwe kwihlabathi liphela. I-ounce enye (iigram ezingama-28) zee walnuts iqulethe ():

• Iikhalori: 185
• Iprotheni: 4 iigrem
• Amafutha: Iigrama ezili-18
• Zizonke iikhabho 4 iigrem
• Ifayibha: 2 iigrem
• Iikhabhathi ezisemgangathweni: 2 iigrem

Zine-fat-fat, keto-friendly nut enokuthi izuze impilo yentliziyo ngokunciphisa iimeko zesifo sentliziyo, ezinje nge-LDL (embi) ye-cholesterol kunye noxinzelelo lwegazi.

Isifundo seenyanga ezi-6 kubantu abali-100 sabonisa ukuba abo batya ikhalori ephantsi abatya i-15% yeekhalori zabo njengama-walnuts anamaqondo asezantsi e-LDL (embi) ye-cholesterol, kunye nokuncitshiswa okukhulu koxinzelelo lwegazi, kunaleyo ukutya okusezantsi okusweleyo ().

I-Walnuts inokuyonwabela njenge-snack eyanelisayo okanye njengesithako kwi-keto-friendly, i-low-carb dessert dessert ezifana ne-brownies okanye i-fudge. Benza ukongeza okuhle kwiisaladi.

Thenga i-walnuts kwi-intanethi.

7. Nika imbewu

Imbewu ye-hemp, okanye iintliziyo ze-hemp, ziyimbewu ye I-Cannabis sativa isityalo. Bangumthombo ogqwesileyo weprotein esekwe kwizityalo kunye namafutha asempilweni. I-ounce enye (i-28 grams) yembewu ye-hemp ibonelela ():

• Iikhalori: 155
• Iprotheni: 9 iigram
• Amafutha: Iigrama ezili-14
• Zizonke iikhabho 2 iigrem
• Ifayibha: 1 gram
• Iikhabhathi ezisemgangathweni: 1 gram

Olunye uphando lubonisa ukuba iiproteni ezizodwa kwimbewu ye-hemp zinokunceda ukunciphisa uxinzelelo lwegazi ().

Ngaphezu koko, ziphezulu kwi-linoleic acid, uhlobo lwamafutha oluye lwabonakaliswa lunokukhusela i-Alzheimer kunye nezinye izifo ze-neurodegenerative kwizifundo zezilwanyana (,).

Imbewu ye-hemp ingasetyenziselwa iindlela ezahlukeneyo zokupheka ezinoketo, endaweni ye-oatmeal okanye i-grits, njenge-topping isaladi, okanye ixutywe kwi-smoothies kunye ne-protein shakes.

Thenga imbewu ye-hemp kwi-intanethi.

8. Iihazelnuts

IiHazelnuts ngamandongomane omthi kunye nokuthamba, ubume bebhotolo obenza zilungele iidessert. I-ounce enye (i-28 grams) yee-hazelnuts iqulethe ():

• Iikhalori: 178
• Iprotheni: 4 iigrem
• Amafutha: Iigrama ezili-17
• Zizonke iikhabho 5 iigrem
• Ifayibha: Iigrama ezi-3
• Iikhabhathi ezisemgangathweni: 2 iigrem

Ikwangumthombo ogqwesileyo wevithamini E, ene-1-ounce (28-gram) ekhonza ukubonelela nge-28% yeReferensi yokuSebenzisa iMihla ngemihla (i-RDI).

I-Vitamin E inxulunyaniswe nomngcipheko ophunguliweyo wesifo sentliziyo, njengoko isebenza njenge-antioxidant ngokuthomalalisa izixhobo ezinobungozi ezisimahla, ezinokuthi zinciphise umngcipheko wesifo sentliziyo njenge-cholesterol ephezulu (,).

Kwisifundo seveki ezi-4 kubantu abadala abangama-48 abanamanqanaba aphezulu e-cholesterol, ukuchitha malunga ne-ounce (30 gram) yeehazelnuts mihla le kuncitshiswe i-cholesterol iyonke ngelixa isonyusa amanqanaba e-HDL (elungileyo) ye-cholesterol kunye ne-vitamin E ().

Ukunambitheka kwabo kunye nokuthungwa kwazo kwenza iihazelnuts zibhangqwe ngokugqibeleleyo zetshokholethi. Zama ukudibanisa i-hazelnuts kunye ne-chocolate emnyama ekumgangatho ophezulu kwi-dessert ephantsi. Unokusebenzisa umgubo wehazelnut njenge-keto-friendly friendly flour.

Thenga ii-hazelnuts kwi-intanethi.

9. Amandongomane

Amandongomane ngobuchule yimidumba, okuthetha ukuba zinxulumene kakhulu neembotyi neelentile kunamanye amantongomane akolu luhlu. Nangona kunjalo, zezona zamantongomane afumaneka ngokubanzi kunye nokhetho olukhulu kwi-keto dieters.

I-ounce enye (28 gram) yamandongomane aqukethe ():

• Iikhalori: 164
• Iprotheni: 7 iigrem
• Amafutha: Iigrama ezili-14
• Zizonke iikhabho Iigrama ezi-6
• Ifayibha: 2 iigrem
• Iikhabhathi ezisemgangathweni: 4 iigrem

Bangumthombo ogqwesileyo weprotein esekwe kwizityalo kwaye igcwele iiamino acid ezifanelekileyo, iibhloko zeprotheyini ekufuneka uzifumene ngokutya kwakho ().

Amandongomane aphezulu kakhulu kwi-leucine, i-amino acid (BCAA) eyaziwayo yokukhuthaza ukukhula kwezihlunu ().

Amandongomane kunye nebhotolo yamandongomane zinokonwabela ukutya okulula okanye ukongeza kwi-smoothies, iiprotein shakes, okanye i-keto dessert. Zingasetyenziswa kwiisosi ezinencasa zaseAsia ezinjenge-satay sauce kwaye zongeze izitya ezinje ngefry-fries.

Kungangcono empilweni yakho ukukhetha amandongomane angenatyuwa kunye nebhotolo yamandongomane yendalo ngaphandle kweswekile eyongeziweyo.

Thenga amandongomane angenatyuwa kwi-intanethi.

10. Imbewu yeSesame

Imbewu yeSesame sisithako esidumileyo esisetyenziswa kwihlabathi liphela, ikakhulu njengokupheka kwezinto ezibhakiweyo ezinje ngeebhamburger buns. Ziphantsi kwee-carbs kwaye zinamafutha aphezulu, zibenza ukhetho olufanelekileyo kwizidlo zeketogenic.

I-ounce enye (i-28 gram) yembewu yesesame iqulethe ():

• Iikhalori: 160
• Iprotheni: 5 iigrem
• Amafutha: Iigrama ezili-13
• Zizonke iikhabho 7 iigrem
• Ifayibha: 5 iigrem
• Iikhabhathi ezisemgangathweni: 2 iigrem

Ziye zipakishwe ngama-anti-antioxidants abizwa ngokuba yi-lignans.

Izifundo ezininzi zidibanisa imbewu yeesame kunye nokwehla kokudumba. Ukudumba okungapheliyo kunxulunyaniswe neemeko ezahlukeneyo, ezinjengesifo sentliziyo kunye nomhlaza othile (,,,).

Imbewu yeSesame inokuyonwabela njengesiqhekeza esiqhekezayo se-fries kunye neesaladi, okanye njengesithako kwi-keto crackers kunye nezonka. I-Tahini, ukusasazeka okwenziwe ngembewu yesesame yomhlaba, kukwayinto entle, ekhethiweyo.

Thenga iimbewu zeesame kwi-intanethi.

11. Amandongomane ompayini

Amandongomane ompayini yimithi yamandongomane eyaziwa ngokuba sisithako kwi-pesto, isosi yase-Italiya eyenziwe ngeoyile ye-olive, itshizi le-parmesan, kunye ne-basil.

Nangona kunjalo, zixhaphake kakhulu kwaye zinencasa eyahlukileyo, enomhlaba edibanisa kakuhle ngokutya okuninzi. Kwakhona kwenzeka ukuba ziphantsi kwee-carbs kunye namafutha aphezulu.

I-ounce enye (i-28 gram) yamandongomane ompayini ibonelela ():

• Iikhalori: 191
• Iprotheni: 4 iigrem
• Amafutha: 19 iigrem
• Zizonke iikhabho 4 iigrem
• Ifayibha: 1 gram
• Iikhabhathi ezisemgangathweni: Iigrama ezi-3

Zinamafutha abizwa ngokuba yi-pinolenic acid, anokunciphisa indlala ngokulawula iihomoni ezichaphazela ukutya, njenge cholecystokinin (CCK) kunye ne-glucagon-efana ne-peptide-1 (GLP-1) (34).

Olunye uphononongo olwenziwe kwabasetyhini abatyebe kakhulu emva kokuyeka ukuya exesheni kufumanise ukuba abathathi-nxaxheba batye ukutya okungaphantsi ngama-36% emva kokuthatha iigrama ezi-3 zeoyile ye-pine nut kunye nesidlo sakusasa kunokuba babethatha i-placebo ().

Ngelixa uthembisayo, uphando ngakumbi kule ndawo luyafuneka.

Amandongomane ompayini angasetyenziswa kwiitya ezininzi ukongeza inqanaba lokungcamla. Ngapha koko, i-pesto yisosi enobubele bendalo yenyama okanye imifuno. Ezi ndongomane zinokutyiwa ziluhlaza okanye zosiwe njenge-snack.

Thenga iipine nuts kwi-intanethi.

12. Imbewu kajongilanga

Imbewu kajongilanga yinto ethandwayo, enamafutha aphezulu angenza ulongezo oluhle kakhulu kukutya kwakho kwe keto. I-ounce enye (iigram ezingama-28) zeembewu zikajongilanga eziqokelelweyo ziqulathe ():

• Iikhalori: 164
• Iprotheni: Iigrama ezi-6
• Amafutha: Iigrama ezili-14
• Zizonke iikhabho Iigrama ezi-6
• Ifayibha: 2 iigrem
• Iikhabhathi ezisemgangathweni: 4 iigrem

Olunye uphando lubonisa ukuba ukutya imbewu kajongilanga kunokunceda impilo ngeendlela ezininzi.

Umzekelo, ezi mbewu ziphezulu kwii-antioxidants ezichasayo, ezinje nge-vitamin E, flavonoids, kunye ne-phenolic acid, kwaye kuye kwafunyaniswa ukuba zineempawu zokulwa isifo seswekile kunye nokuchasana nezifo kwizifundo zezilwanyana ().

Iimbewu zikajongilanga zityiwa zodwa njenge snack kodwa zenze isaladi yokuthambisa. Ukongeza, unokuthenga ibhotolo kajongilanga kwiindawo ezininzi zokutya.

Njengamandongomane, kungcono ukhethe iintlobo ezingenasityu.

Thenga iimbewu zikajongilanga ezingenatyuwa kwi-intanethi.

13. Iiamangile

Ii-almonds kunye neemveliso ezinxulumene nazo njengebhotolo ye-almond, ubisi, okanye umgubo zizinto ezihambelana nokutya kwe-keto.

I-ounce enye (iigram ezingama-28) zeeamangile ziqulathe ():

• Iikhalori: 164
• Iprotheni: Iigrama ezi-6
• Amafutha: Iigrama ezili-14
• Zizonke iikhabho 5 iigrem
• Ifayibha: Iigrama ezi-3
• Iikhabhathi ezisemgangathweni: 2 iigrem

Njengamanye amantongomthi omthi, iiamangile zidityaniswe kwizibonelelo ezahlukeneyo zempilo ngenxa yeprofayile yazo yesondlo.

Ukongeza kwingxinano ephezulu yeprotheni, amafutha asempilweni, kunye nefayibha, iiamangile zityebile ku-vitamin E, ngemagniziyam, ubhedu, kunye nee-antioxidants ezinjengeproanthocyanidins ().

Olunye uphando lubonisa ukuba ukutya ii-almonds kunokunciphisa umngcipheko weemeko ezinje ngohlobo lweswekile 2, isifo sentliziyo, kunye ne-Alzheimer's (,).

Ii-almonds zinokonwabelwa ziluhlaza okanye zosiwe njengeqebengwana elinobuhlobo. Ungathenga okanye wenze ubisi lwe-keto-friendly almond okanye ibhotolo. Ukongeza, umgubo weamangile ngumgubo osetyenziswa ngokubanzi.

Thenga iiamangile kunye nomgubo weamangile kwi-intanethi.

Umgca wezantsi

Amantongomane kunye nembewu ziyagcwalisa, ukutya okunezinto ezininzi ezithandwa ngabantu abalandela i-carb ephantsi, iipateni zokutya ezinamafutha aphezulu njengokutya kwe ketogenic.

Bongeza i-flavour, iindidi, kunye ne-crunch kwizidlo ezinobungozi kunye nokutya okulula. Zombini iinati kunye nembewu yimithombo egqwesileyo yamafutha asempilweni, iproteni, ifayibha, iivithamini, iiminerali kunye nee-antioxidants.

Banokutyiwa bodwa njengokulula okukhawulezileyo kunye nokulula okanye ukongezwa kwiisaladi, ukungcangcazela, iidizethi kunye nezinye iindlela zokupheka. Amanye amandongomane kunye nembewu zinokucutshungulwa zibe zii-Milk ze-keto-friendly, zisasazeka kunye ne-flour.

Amantongomane ayi-13 kunye nembewu echazwe apha ngasentla inokuba yinto emnandi, eyonyusa impilo kwindlela yakho yokuphila keto.