Ngaba u-Edamame Keto-ngumhlobo?

Umxholo

• Ukugcina i-ketosis kwisondlo se keto
• I-Edamame yimbotyi eyahlukileyo
• Ayizizo zonke izinto ezilungiselelwe keto-friendly
• Isizathu sokuba ufanele uyiqwalasele
• Umgca wezantsi

Ukutya kwe-keto kulandela i-carb esezantsi kakhulu, ipateni yokutya okunamafutha aphezulu ejolise ekufezekiseni ukunciphisa umzimba okanye ezinye izibonelelo zempilo ().

Ngokwesiqhelo, uhlobo olungqongqo lokutya aluvumeli iimbotyi zinikezwe imixholo ephezulu yecarb.

Ngelixa iimbotyi ze-edamame ziyimidumba, iprofayili yazo eyahlukileyo yesondlo inokukwenza uzibuze ukuba ingaba zi-keto-friendly.

Eli nqaku liphonononga ukuba ngaba i-edamame ingangena kwi-keto diet yakho.

Ukugcina i-ketosis kwisondlo se keto

Ukutya kwe ketogenic kuncinci kakhulu kwii-carbs, kunamafutha aphezulu, kwaye kumodareyitha kwiiprotein.

Le ndlela yokutya ibangela ukuba umzimba wakho utshintshele kwi-ketosis, imeko ye-metabolic apho umzimba wakho utshisa amanqatha-endaweni ye-carbs-ukwenza imizimba ye-ketone kwaye uyisebenzise njengamafutha (,).

Ukwenza njalo, ukutya kwe-ketogenic kunciphisa i-carbs kungabikho ngaphezulu kwe-5-10% yeekhalori zakho zemihla ngemihla, okanye ubuninzi malunga ne-50 gram ngosuku ().

Ngokomxholo, i-1/2 indebe (i-86 gram) yeembotyi ezimnyama eziphekiweyo ine-20 gram yee-carbs. Ngenxa yokuba iimbotyi ezifana neembotyi ezimnyama kukutya okunotye kakhulu, azithathwa njenge-keto-friendly ().

Uya kudinga ukugcina ukutya okuncinci kwe-carb ukugcina i-ketosis. Ukufumana ii-carbs ezininzi ekudleni kwakho kuya kubuyisela umzimba wakho kwimowudi yokutshisa i-carb.

Abo balandela indlela yokutya batsaleleka kumandla ayo okubangela ukunciphisa umzimba ngokukhawuleza, kunye nokunxulumana nezinye izibonelelo zempilo, njengokuphuculwa kolawulo lweswekile yegazi kunye nokunciphisa ukuxhuzula phakathi kwabo banesathuthwane (,,).

Nangona kunjalo, uphando oluthe kratya luyafuneka kwiziphumo zexesha elide zokutya kwimpilo iyonke.

Ukutya kwe keto kuphantsi kakhulu kwe-carb kunye ne-fat-rich. Ihambisa umzimba wakho kwi-ketosis, egcinwa kunye nokutya kwe-carb engekho ngaphezu kwe-5-10% yokutya kwakho kwekhalori yemihla ngemihla. Ukutya kunxulunyaniswe nezibonelelo ezininzi zempilo.

I-Edamame yimbotyi eyahlukileyo

Iimbotyi ze-Edamame ziimbotyi zesoya ezingafakwanga eziqhele ukubiliswa okanye zibiliswe kwigobolondo eliluhlaza ().

Zithathwa njengomdumba, udidi oluquka neembotyi, iilentile, kunye namantshontsho. Iimbotyi, kubandakanya ukutya okusekwe kwisoya, zihlala zicingelwa ukuba zizityebi kakhulu ze-carb ukuba ziyinxalenye yokutya kwe keto.

Nangona kunjalo, iimbotyi zeedamame zahlukile. Banenani elaneleyo lefayibha yokutya- enceda ekubuyiseleni umxholo wecarb ().

Kungenxa yokuba ifayibha yokutya luhlobo lwekhabho engacoleki emzimbeni wakho. Endaweni yoko, ihamba kumgaqo wokugaya ukutya kwaye yongeza isambuku kwisitulo sakho.

I-1/2-indebe (75-gram) yokukhonza i-edamame ene-shelled ine-9 gram ye-carbs. Nangona kunjalo, xa ususa i-4 gram yefayibha yokutya, ivelisa nje i-5 gram ye-net carbs ().

Igama elithi net carbs libhekisa kwiikhabhathi ezishiyekileyo emva kokukhupha ifayibha yokutya kwii-carbs ezipheleleyo.

Ngelixa i-edamame inokongezwa kwisidlo sakho se-keto, gcina ubungakanani besabelo sakho kwinani elincinci le-1/2 indebe (75 gram) ukunceda ukugcina i-ketosis.

Iimbotyi ze-Edamame yimidumba, ekhutshelwa ngaphandle ngokubanzi kukutya kweketo. Nangona kunjalo, ziphezulu kwifayibha yokutya, enceda ekubuyiseleni ezinye zee-carbs. Iinxalenye ezithobekileyo zezi mbotyi zilungile kwindlela yokutya yeketo.

Ayizizo zonke izinto ezilungiselelwe keto-friendly

Imiba eyahlukeneyo inokuchaphazela ukutyunjwa kwe-edamame njenge-keto-friendly. Umzekelo, ukulungiselela yinto ekufuneka uyiqwalasele.

I-Edamame inokutshiswa, ibiliswe, okanye ifakwe kwi-pod yayo. Ngelixa ipod yayo yangaphandle edidayo ingatyiwa, iimbotyi zayo eziqaqambileyo eziluhlaza zihlala ziqatyeliswa kwaye zityiwa zodwa.

Banokuhlanjululwa okanye babandakanywe ngokupheleleyo kuluhlu lokutya, njengeesaladi kunye nezitya zokutya okuziinkozo, ezinokuthi okanye zingabinabungane keto.

Gcina ukhumbula ukuba into oyityayo ecaleni kwe-edamame yakho iya kuba negalelo kwinani lee-carbs ozifumanayo kweso sidlo. Ukuthathela ingqalelo oku kuya kunceda kwimizamo yakho yokugcina i-ketosis.

Iigobolondo ze-edamame zihlala zifakwe ityuwa, ukuxuba okunomsoco, okanye i-glazes. Olu lungiselelo, ngakumbi olo lubandakanya iswekile okanye umgubo, lunokongeza kwi-carb count iyonke.

Ayisiwo onke amalungiselelo e-edamame anobuhlobo keto. Ezi mbotyi zinokongezwa kwiitya ezikuthathayo ngaphezulu komda wakho we-keto carb okanye zinokufakwa izithako ezinobutyebi be-carb.

Isizathu sokuba ufanele uyiqwalasele

Zininzi izibonelelo zokubandakanya i-edamame kwisidlo sakho se-keto.

Iimbotyi ze-Edamame zine-index ye-glycemic index, oko kuthetha ukuba abayifaki iswekile yegazi lakho njengezinye i-carbs. Oku kungenxa yemicu yabo ephezulu yefayibha kunye neeproteni (,).

Ikomityi ye-1/2 (75 gram) ye-edamame ipakisha i-8 yeeprotheyini, isondlo esibalulekile ekulungiseni izicwili kunye neminye imisebenzi ebalulekileyo (,,,).

Ngaphezu koko, i-edamame ihambisa ezinye izakha mzimba ezibalulekileyo, kubandakanya i-iron, i-folate, iivithamini K kunye no-C, kunye ne-potassium, ezinye zazo ezinokusilela ekutyeni keto ().

Ngelixa ifatheni ibalulekile ekubunjweni kweeseli ebomvu, ivithamin K inceda ukujija okufanelekileyo. I-Vitamin C ikwabalulekile empilweni, ngakumbi kwindima yayo ekusebenzeni komzimba nasekulungiseni inxeba (,,).

Kunokuba nzima ukufumana i-micronutrients eyoneleyo kwisondlo esingqongqo se-keto, njengoko ukutya okunjalo kusika imifuno, kunye neziqhamo kunye neenkozo ezininzi. Kwizahlulo ezithobekileyo, i-edamame inokuba longezo olukhulu kukutya kwakho keto.

Kwizabelo ezincinci, i-edamame inokukugcina kwi-ketosis ngelixa uhambisa izakhamzimba ezifanelekileyo, ezinje ngefayibha, i-iron, iprotein, i-folate, kunye neevithamini C kunye no-K.

Umgca wezantsi

Ukutya kwe keto kunamafutha aphezulu kwaye kuncinci kakhulu kwii-carbs. Ihambisa i-metabolism yakho kwi-ketosis, imeko apho umzimba wakho utshisa amanqatha endaweni ye-carbs ye-fuel.

Ukugcina i-ketosis, i-carb yakho kufuneka ihlale iphantsi kakhulu-ihlala i-50 gram ye-carbs okanye ngaphantsi ngemini.

Ngokwesiqhelo, iimbotyi zityebe kakhulu nge-carb ukuba zingafakwa kwisidlo se keto. Ngelixa i-edamame ingumbotyi, iprofayili yayo eyahlukileyo yesondlo iyibeka kwindawo engwevu yeketo.

Ngelixa i-keto dieters engqongqo inokufumana umxholo wayo we-carb uphezulu kakhulu, abanye banokufumanisa ukuba ngamanye amaxesha banokufakwa kwisidlo sabo se-keto kwiindawo ezithile.

Gcina ukhumbula ukuba kukho izizathu ezininzi zokubandakanya iimbotyi ze-edamame kwisidlo se-keto, ezinje ngefayibha ephezulu kunye nomxholo weprotheni. Bakwapakisha iivithamini ezibalulekileyo kunye neeminerals ezandisa impilo yakho iphela.