I-14 yamafutha asempilweni kwisidlo seKeto (kunye nezinye ukuya kuMda)

Umxholo

• 1. Iiavokhado kunye neoyile yeavokhado
• 2. Amandongomane
• 3. Iibhotoloza zenut nembewu
• 4. Imbewu yeflakisi
• 5. Hemp iintliziyo
• 6. Imbewu yeChia
• 7. Iminquma kunye neoyile ecinezelweyo ebandayo
• 8. Iicoconuts kunye neoyile yekhokhonathi engachazwanga
• 9. Iikhokho zeCacao
• 10. I-yogurt egcweleyo egcweleyo
• 11. Iintlanzi ezinamafutha
• 12. Amaqanda apheleleyo
• 13. Ibhotolo
• 14. itshizi
• Amafutha asikelwe umda kwiketo
• Amafutha okuhambisa angengowamvelo
• Iinyama ezilungisiweyo
• Ukutya okuthosiweyo
• Umgca wezantsi

Xa ulandela ukutya okunamafutha aphezulu, ukutya okune-carb ketogenic (keto), kubalulekile ukuba ukhumbule ukuba ayingawo onke amanqatha enziwe alingana.

Eminye imithombo yamanqatha ingcono kuwe kunabanye, kwaye kubalulekile ukuba ugcwalise ipleyiti yakho ngokona kukhetha kufanelekileyo ukufikelela ngempumelelo kwiinjongo zakho zempilo.

Nayi imithombo ye-14 esempilweni yamafutha onwabele kwisondlo se keto.

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

1. Iiavokhado kunye neoyile yeavokhado

Iiavokhado ayingomthombo ogqwesileyo wamafutha asempilweni kuphela kodwa ikwanika idosi ephezulu yefayibha kunye neevithamini kunye neeminerali eziyimfuneko ().

Uphando lubonisa ukuba ii-avocado kunye neoyile yazo zinokuxhasa impilo yentliziyo, iswekile esegazini, kunye nokuguga okunempilo (,).

Yonwabela iavokhado iyodwa, yisebenzise ukwenza i-guacamole, okanye uyongeze kwii-smoothies kunye neesaladi zokunyusa umxholo wamafutha kunye nezondlo Ukuhambisa ioyile yeavokhado kwimifuno egcadiweyo okanye ejijiweyo okanye uyisebenzise ukwenza isaladi yokunxiba kunye nezinye iisosi ezinomdla keto.

2. Amandongomane

Ukubandakanya iintlobo ezahlukeneyo zamandongomane kwindlela otya ngayo yindlela elungileyo yokunyusa ukutyiwa kwamafutha asempilweni, iprotein esekwe kwizityalo, kunye nefayibha ().

Ukongeza, ukutya okuphezulu kwamandongomane kunxulunyaniswa nomngcipheko ophunguliweyo wesifo sentliziyo kunye nokusweleka okunxulumene nomhlaza, isifo seswekile kunye nezifo zokuphefumla ().

Amantongomane ahlukile kubume bawo bezondlo, ke ukutya iintlobo ezahlukeneyo zezinto ozithandayo kuya kukunceda ufumane ezona zibonelelo. I-Pistachios, i-walnuts, i-almonds, i-pecans, i-cashews, kunye namantongomane aseBrazil zizinto zonke ezintle zokukhetha i-carb ephantsi, ukutya okunamafutha aphezulu njenge keto.

Phatha amandongomane adityanisiweyo ukuze ufeze, ufefe iisaladi zakho kunye nesuphu, okanye wenze ukusasazeka okususelwa kumantongomane njenge-walnut pesto.

3. Iibhotoloza zenut nembewu

Amanqatha kunye nembewu yeebhotile zibonelela ngezibonelelo ezifanayo njengokutya amandongomane kunye nembewu- kodwa kwiphakheji ehambelana ngakumbi.

Sasaza ibhotolo kajongilanga ngaphezulu kweeketo okanye sebenzisa ibhotolo yealmond njengokuntywila kwimifuno ephantsi.

Yongeza ibhotela oyithandayo kwi-smoothies okanye uyisebenzise njengesiseko sokwenza amandla. Ungabandakanya ii-butter nut kwiisosi kunye nee-marinade zentlanzi okanye ii-noodle zeveggie.

Unokwenza i-nut kunye nembewu yeebhotile ukuba uyafuna, kodwa ukuba ucwangcisa ukusebenzisa iinguqulelo ezithengiweyo ezivenkileni, qiniseka ukuba ufunda ilebheli yesithako. Ezinye iindidi ziqulathe izinto ezithandekayo ezinokubenza bangakulungeli ukutya kweketo.

4. Imbewu yeflakisi

Imbewu yeflakisi ingumthombo ogqwesileyo wamafutha e-omega-3 ngokuchasene nokudumba, ifayibha, kunye nezinto ezikhuthaza impilo.

Ikomityi yekota enye (42 gram) yembewu yeflakisi ibonelela ngeegram ezili-11 zefayibha, iigrama ezisi-7 zeprotheyini, kunye neegram ezili-18 zamafutha, isiqingatha sawo sivela kwi-omega-3s ().

Uphando lubonisa ukuba imbewu yeflakisi kunye neoyile yazo zinokunceda ukuthintela isifo sentliziyo, umhlaza, isifo seswekile, kunye nezifo zengqondo eziwohlokayo ().

Yongeza imbewu yeflakisi yomhlaba kwii-smoothies okanye uzifefe kwiisaladi, iisuphu, okanye kwiparfait yeketo yogurt. Unokufaka yonke imbewu okanye umhlaba weflakisi kwiindlela zakho zokupheka ozithandayo ze-keto-friendly crackers, muffins, kunye neepancakes.

5. Hemp iintliziyo

Iintliziyo ze-hemp, okanye iimbewu, lolunye ukhetho olukhulu, olunobungakanani bezondlo zokunyusa ukutya okunamafutha kwisondlo se ketogenic.

Iipuni ezintathu (i-30 yeigram) yeentliziyo ze-hemp zibonelela nge-15 yegrama yamanqatha, ibenza babe lukhetho olufanelekileyo kwizidlo ezinamafutha aphezulu ().

Zingomnye wabambalwa abagqityiweyo kwimithombo yeeprotein ezisekwe kwizityalo eziqulathe zonke i-amino acid ezilithoba. Kwaye bapakisha iintlobo ngeentlobo zeevithamini kunye neeminerali, kubandakanya ivithamin E, ikhalsiyam, isinyithi, kunye ne potassium ().

Iintliziyo ze-hemp zinencasa ethambileyo kunye noburhabaxa obufana nembewu yesesame, ke kulula ukuba zidityaniswe kukutya okungafaniyo ngaphandle kokutshintsha iprofayile ye-flavour kakhulu.

Bafafaze ngaphezulu kweyogathi, iisaladi, kunye nemifuno egcadiweyo, uzixube kwii-smoothies kunye neesuphu, okanye uzifake kulumko lwamandla. Unokongeza kwiisosi kunye nokunxiba.

Ungathenga iintliziyo ze-hemp ekuhlaleni okanye kwi-Intanethi.

6. Imbewu yeChia

Imbewu ye-Chia ityebile kumafutha asempilweni kunye nefayibha, ebenza babe ngumgqatswa ofanelekileyo wokutya kwe keto.

Kwipunipoon eyi-1 (i-15 yeegram) yembewu ye-chia, ufumana iigram ezingama-4 zamafutha, ubukhulu becala i-omega-3s, kunye ne-4 yeegramu zentsinga, emalunga ne-16% yeXabiso lemihla ngemihla (DV) ().

Ezi mbewu zineendidi ezahlukeneyo zezityalo, kubandakanya iquercetin kunye nekaempferol, ezinokunciphisa ukudumba nokukhusela iimeko ezinganyangekiyo, ezinjengomhlaza, isifo sentliziyo, kunye neswekile ().

Ukongeza, imbewu ye-chia inesakhono esikhethekileyo sokufumana amanzi. Xa ifakwe kulwelo iiyure ezimbalwa, iba yiglatinous kakhulu. Kule fomu, zinokusetyenziselwa ukwenza i-chia pudding okanye ukujija iisosi kunye nokunxiba.

Njengezinye iimbewu, i-chia inokudityaniswa kwii-smoothies okanye inyanzeliswe kwiyogathi, isuphu kunye neesaladi. Ungabasebenzisa kwakhona ukwenza i-keto-style crackers okanye njenge-breading yeentlanzi ezibhakiweyo, inkukhu okanye ingulube.

7. Iminquma kunye neoyile ecinezelweyo ebandayo

Izibonelelo zeminquma kunye neoyile yomnquma ziye zaphandwa amashumi eminyaka, kwaye ayisiyongxaki yokuba zihlala zibandakanywa kwizidlo ezininzi ezisempilweni zehlabathi.

Iminquma ayigcini ngokulayishwa ngamafutha asempilweni kodwa ikwaqulathe ivithamin E kunye nezinto ezahlukeneyo zezityalo ezaziwa ukunciphisa ukudumba kunye nomngcipheko weemeko ezingapheliyo njengesifo sentliziyo, umhlaza, kunye ne-osteoporosis (,).

Iminquma yenza i-snack elula kwaye ephathekayo kodwa iphinda iphoswe kwiisaladi okanye idliwe njengenxalenye ye-antipasti. Ukongezwa okongeziweyo kwezinto zokunambitheka kweminquma ngegalikhi, iipimentos, okanye i-gorgonzola ushizi.

I-purée iminquma epheleleyo ngeoyile ye-olive, ii-anchovies, kunye nee-capers zokwenza i-tapenade yokongeza amanqatha, ukunambitheka, kunye nokufuma kwi-veggie sandwich wraps.

I-oyile ye-oliva eyongezelweyo ebandayo inokuthi iqatywe ngaphezulu kwe-grilled or lightly veggies ukukhulisa umxholo wamafutha okanye uyisebenzise njengesiseko sokunxiba okanye i-marinade yenyama eyosiweyo, imifuno, okanye isaladi entsha.

8. Iicoconuts kunye neoyile yekhokhonathi engachazwanga

Iicoconuts kunye neoyile yekhokhonathi yimithombo yeoli yeketo eyaziwayo kuba zibonelela ngomthombo wendalo ophakathi we-chain-triglycerides (MCTs), uhlobo lwamafutha umzimba wakho onokulufunxa ngokulula kwaye ulusebenzise.

Uphando lubonisa ukuba ii-MCTs zinokunciphisa utshintsho lwakho lube yi-ketosis, ilizwe apho umzimba wakho utshisa amafutha endaweni ye-glucose ().

Ngaphezulu, ii-MCTs kunokwenzeka ukuba zitshiswe njengamandla kwaye kunqabile ukuba zigcinwe njengamafutha, anokunceda ukunciphisa umzimba ().

Yongeza ii-coconut ezingenaswekile kwi-trail mix okanye i-smoothies. Sebenzisa ubisi lwekhokhonathi olunamafutha apheleleyo ukwenza inyama ejiweyo okanye imifuno eyosiweyo kwioyile yekhokhonathi. Nge-flavour-style flavour, zama irayisi yecauliflower esuswe kwioyile yekhokhonathi kunye nejusi entsha yelime.

9. Iikhokho zeCacao

Ukuba ucinga ukuba itshokholethi ayisiyiyo iketo yakho yokutya, cinga kwakhona.

I-coco nibs luhlobo lwetshokholethi eluhlaza engafakwanga iswekile, engacwangciswanga. I-ounce enye (i-28 yeegram) ibonelela malunga ne-12 yegrama yamafutha kunye ne-9 gram yefayibha ().

Itshokholethi emnyama iyaziwa ngokubonelela kwayo ngobutyebi be-polyphenols, ezizizityalo ezixutywe nefuthe elinamandla lokuchasana elinokukhuthaza ukukhula kweentsholongwane ezisempilweni ().

Yongeza i-cocoa nibs kwii-smoothies ezenziwe ngokwabo, ukulunywa kwamandla, okanye ukuxuba umzila. Ukuba unezinyo elimnandi, yenza i-keto itshokholethi eshushu ngokunyibilikisa i-cocoa nibs kubisi lwecoconut olungenaswekile kwisitofu. Emva koko xuba kwi-keto-friendly sweetener oyithandayo, njenge-stevia okanye iziqhamo zemon.

Ungathenga i-cocoa nibs kwiivenkile okanye kwi-Intanethi.

10. I-yogurt egcweleyo egcweleyo

Nangona iqulethe i-carbs, i-yogurt ye-yogurt engenashukela, egcweleyo ingaba yongezwa ngokufanelekileyo kwi-ketogenic diet.

I-5.3-ounce (i-150-gram) ekhonza ibonelela malunga ne-6 gram yamafutha, i-13 gram yeprotheni, kunye ne-6 gram ye-carbs, kunye ne-15% ye-DV ye-calcium ().

I-yogurt ikwangumthombo omkhulu weebhaktiriya eziluncedo ezaziwa ngokuba ziiprobiotic, ezikhuthaza umsebenzi wokugaya ukutya okunempilo ().

Yitya i-yoghurt yesiGrike ngokwakho okanye wakhe i-keto yogurt parfait ngokubeka amandongomane, imbewu, ikhokhonathi kunye nekhokho nayo. Unokudibanisa kumayeza kunye neziqholo ukwenza idiphu yeveggie enencasa.

11. Iintlanzi ezinamafutha

Iintlanzi ezinamafutha njenge salmon, ityhuna, ii-anchovies, kunye ne-sardines zizongezo ezilungileyo kukutya okunempilo kwe ketogenic.

Zizityebi kwiiprotheni ezikumgangatho ophezulu kunye namafutha e-omega-3 asempilweni. Iindidi ezithile ezifana nesalmon zikwabonelela ngethamo enkulu ye-vitamin D, isondlo esibaluleke kakhulu ekusebenzeni komzimba, impilo yethambo, kunye nokunye ().

Bhaka okanye ugcobe ifayile yeentlanzi zasendle, ezinamafutha ukukhonza ngaphezulu kwesaladi okanye ecaleni kwemifuno eyosiweyo. Ungasebenzisa kwakhona intlanzi yakho oyithandayo enkonkxiweyo exutywe nemayonnaise, imifuno, kunye neziqholo ukwenza izinto ezisongelayo ze lettuce, iavokhado, okanye iintonga zeseleri.

12. Amaqanda apheleleyo

Amaqanda anesondlo njengoko eguquguqukayo, okwenza ukuba kube lula ukongeza ukutya kwe ketogenic.

Iqanda elinye lama-56-gram lipakisha malunga ne-5 gram yamafutha, i-7 gram yeprotheni, kunye neekhalori ezingama-80 ().

Qiniseka ukuba utya lonke iqanda, njengoko isikhuzo sityebile kwiivithamini ze-B kunye ne-antioxidants lutein kunye ne-zeaxanthin, exhasa impilo yamehlo ().

Yibilise kanzima ibhetshi yamaqanda ukuze ube nokutya okutyayo iveki yonke okanye ukongeza imayonnaise encinci kwaye uyijike ibe yisaladi yeqanda. Yenza i-scramble ilayishwe nge-carb veggies ephantsi okanye ubeke amaqanda nge-avocado kunye ne-tomato.

13. Ibhotolo

I-Butter ilungile kwindlela yakho yokuphila ye-keto, njengoko i-carb-free kwaye malunga ne-80% ye-fat ().

Nangona kwakukudala kuthathelwa ingqalelo njengesoyikiso kwimpilo yentliziyo, uphando lwangoku lubonisa ukuba kukho umanyano oluncinci okanye olungathathi hlangothi phakathi kokutya ibhotolo kunye nesifo sentliziyo kunye nomngcipheko wokubetha ().

Ibhotolo ikwenye yezona ndawo zityebileyo zokutya ze-butyrate. Uphando lwakwangoko lubonisa ukuba olu hlobo lwe-fat-chain chain lungadlala indima ebalulekileyo ekukhuthazeni impilo yengqondo ().

Olunye uphando lubonisa ukuba ibhotolo ye-organic evela kwiinkomo ezityiswe ngengca inokuba nolwakhiwo lwamafutha kancinci kunebhotolo evela kwiinkomo eziphakanyiswe ngokwesiqhelo, kodwa nokuba ukhetha yiphi na, qiniseka ukuba ikumgangatho ophezulu ().

Ukugcoba okanye ukuhambisa imifuno kwibhotela okanye ukuyisasaza kwiifomfini ezinobungakanani be-keto, i-waffles, okanye i-pancake. Hlikihla ibhotolo kwinkukhu yonke ngaphambi kokugcoba ukufezekisa ulusu olucekeceke ngokugqibeleleyo.

14. itshizi

I-Cheese yenye ye-fat-fat, i-low-carb inketho ye-keto dieters, kunye nekhulu leentlobo kwiimarike, akukho nqongophala yeendlela zokukhetha.

Nangona ukwakheka kwesondlo ngokuchanekileyo kuyahluka ngokuxhomekeka kuhlobo lweshizi, iintlobo ezininzi ziyimithombo elungileyo yeprotheni kunye necalcium. Ezinye iintlobo ezivundisiweyo ezinje nge-cheddar okanye igouda ikwabonelela ngeprobiotic ().

Yonwabela izilayi zesonka samasi ezinamagqabi amatsha weveggie okanye uyinyibilike kwimifuno eyosiweyo okanye etshisiweyo. Zama ukongeza itshizi ecekecekileyo kwiisaladi okanye inyama eyosiweyo okanye uyisebenzise ukwenza i-keto mushroom slider.

Amafutha asikelwe umda kwiketo

Nangona amanqatha enza uninzi lweekhalori kwisidlo se ketogenic, ayisiyiyo yonke imithombo yamafutha elungileyo kwimpilo yakho-nokuba iyangena kulwabiwo lwe-macronutrient lwesicwangciso sakho sokutya.

Amafutha okuhambisa angengowamvelo

Amafutha e-trans enziwe ngokungeyonyani ayaziwa ngokunyusa umngcipheko wesifo sentliziyo kwaye kufuneka uphetshwe, nokuba luhlobo luni lokutya olilandelayo ().

Amafutha eTrans ahlala efumaneka kwioyile esulungeke kakhulu kunye nokutya okulungisiweyo okuthengiswa okuthengiswayo, okunje ngeekeyiki, iicookies, iikeyiki, iibhisikidi, ii-crackers, kunye nezinye izidlo ezigqityiweyo.

Amafutha eTrans angabonakaliswa kwilebheli yesithako phantsi kwegama elithi "ioyile enehydrogenated" okanye "ukunciphisa." Kungcono ukunqanda ukutya okuqulathe ezi zithako kangangoko.

Qaphela ukuba amazwe amaninzi, kubandakanya i-United States, avumile okanye athintele ukusetyenziswa kwe-trans fats.

Okwangoku, ngokomgaqo wangoku woLawulo lwezoKutya kunye noLawulo lweziyobisi (i-FDA), iimveliso ezinamafutha ezenziweyo ezenziwe phambi kukaJuni 18, 2018 zinokuhanjiswa kude kube nguJanuwari 2020, okanye ngo-2021 kwezinye iimeko ().

Ngaphezu, ukuba ukutya kubonelela ngaphantsi kwe-0,5 yeegram zamafutha xa kusetyenzwa, kubhalwe iigram ezingama-0 ().

Iinyama ezilungisiweyo

Iinyama ezicwangcisiweyo, ezinje ngenyama yokutya, iisoseji, isalami, izinja ezishushu, kunye nokunyanga kunye nokutya inyama, zihlala zipapashwa njenge keto enobubele.

Ngelixa oku kutya kufanelekileyo kwisicwangciso sokutya se-ketogenic, izifundo ezininzi zifumene umanyano phakathi kokutya okuphezulu kwenyama eqeshiweyo kunye nomngcipheko owandayo womhlaza womgudu wokugaya ().

Ke ngoko, kungcono ukugcina ukutya okutya okuncinci. Endaweni yoko, jolisa ekutyeni okupheleleyo, ukutya okucutshungulweyo kancinci kangangoko kunokwenzeka.

Ukutya okuthosiweyo

Ukutya okuthosiweyo okunzulu kufakiwe kwezinye izicwangciso zokutya ze-ketogenic, kodwa unokufuna ukucinga kabini ngaphambi kokuzongeza kwezakho.

Ukutya okuthosiweyo kudla ngokuba phezulu kumanqatha, anokunyusa umngcipheko wesifo sentliziyo ().

Iindidi ezithile zeoyile esulungekisiweyo esetyenziselwa ukucoca, njengeoyile yombona, zihlala zinamanani amancinci e-trans. Njengoko ioyile ishushu ngamaqondo obushushu aphezulu kakhulu, kunokuhanjiswa amafutha amaninzi ().

Ukutya okuthosiweyo kufunxa izixa ezikhulu zala mafutha, kunye nokusetyenziswa rhoqo kunokukhokelela kwiziphumo zempilo ezibi ekuhambeni kwexesha. Ke ngoko gcina ukutya okugcadiweyo ubuncinci ukuxhasa impilo yakho ngelixa ulandela ukutya kwe ketogenic.

Isishwankathelo Imithombo ethile yamanqatha kufuneka incitshiswe okanye ithintelwe kwisidlo se keto, njengoko inokuchaphazela kakubi impilo yakho. Oku kubandakanya inyama egqityiweyo, ukutya okuqhotsiweyo, kunye nayo nayiphi na into enamafutha athambileyo.

Umgca wezantsi

Ukutya kwe-ketogenic kugxile kukutya okunamafutha aphezulu, kodwa eminye imithombo yamafutha isempilweni kunabanye.

Iintlanzi ezinamafutha, iiavokhado, ikhokhonathi, iminquma, amandongomane, kunye nembewu yimizekelo embalwa yemithombo yesondlo yamafutha asempilweni.

Ukuxhasa impilo yakho ngokutya keto, khetha amafutha kwizondlo, ukutya okupheleleyo kunye nokuthintela ezo zivela kwioyile, inyama kunye nokutya okuthosiweyo.