Ngaba iketo yetshokholethi emnyama ifanelekile?

Umxholo

• Yintoni itshokholethi emnyama?
• Umxholo weCarb yetshokholethi emnyama
• Ngaba ungayonwabela itshokholethi emnyama kwisidlo se keto?
• Umgca wezantsi

Itshokholethi emnyama lunyango oluswiti nolumnandi. Ngaphezulu, i-chocolate esemgangathweni esemgangathweni isondlo.

Kuxhomekeka kumxholo wecocoa, itshokholethi emnyama inokuba ngumthombo otyebileyo wezimbiwa kunye nee-antioxidants kwaye inenani elifanelekileyo lefayibha ().

Nangona kunjalo, ekubeni iqulethe i-carbs, unokuzibuza ukuba ingaba ingena kwi-carb ephantsi kakhulu, ukutya okunamafutha aphezulu ketogenic.

Eli nqaku liphonononga ukuba ingaba itshokholethi emnyama inokonwatyelwa njengenxalenye yesondlo esempilweni se keto.

Yintoni itshokholethi emnyama?

Itshokholethi emnyama yenziwa ngokudibanisa amanqatha kunye neswekile kunye necocoa.

Ngokungafaniyo netshokholethi yobisi, itshokholethi emnyama yenziwa ngaphandle kokuqina kobisi okuncinci, kwaye iqulethe iswekile encinci kunye necocoa eninzi.

Nangona kunjalo, iswekile yongezwa kwitshokholethi emnyama ukuya kuthi ga kwinqanaba lokulinganisa ubukrakra becocoa.

Okwangoku, ayizizo zonke iitshokholethi ezimnyama ezenziwe ngokulinganayo. Zombini ipesenti yecocoa kunye nomxholo weswekile zinokwahluka kakhulu kuxhomekeke kubume.

Inani lecocoa kwimveliso yokugqibela limisela ukuba itshokholethi imnyama okanye ikumgangatho ophezulu kangakanani ().

Njengomthetho wobhontsi, i-chocolate emnyama emnyama ekumgangatho ophezulu ine-70% yecocoa, ehlala ikhokelela kwimveliso eneswekile encinci.

I-chocolate emnyama ekumgangatho ophakamileyo ityebile ngakumbi kwi-flavonoids, ezinamandla e-antioxidants afumaneka kukutya kwezityalo ().

Ngapha koko, i-chocolate emnyama ekumgangatho ophezulu iqulethe i-flavonoids ngakumbi kunezinye izinto ezininzi ezinokutya okunee-antioxidant ezinje ngeti emnyama, iwayini ebomvu kunye neeapile ().

Ngenxa yesiqulatho sayo esityebileyo se-flavonoid, i-chocolate emnyama ekumgangatho ophezulu idityaniswe kwizibonelelo ezahlukeneyo zempilo, ezinje ngomngcipheko osezantsi wesifo sentliziyo kunye nokusebenza kwengqondo okuphuculweyo (,,,).

Itshokholethi emnyama ngumdibaniso wamafutha, iswekile kunye necocoa. Ukugcwala kugcwele ii-antioxidants, umgangatho ophezulu wetshokholethi emnyama uqulethe ipesenti ephezulu yecocoa kunye neswekile encinci kunetshokholethi yobisi.

Umxholo weCarb yetshokholethi emnyama

Uninzi lweelekese kunye neelekese ziphezulu kwii-carbs kwaye kufuneka zilinganiselwe kwisidlo se-keto.

Nangona kunjalo, xa kuthelekiswa nezinye iintlobo zetshokholethi kunye neelekese, ikholeji emnyama emnyama ekumgangatho ophezulu isezantsi ngokufanelekileyo kwiikhabhohbhayithi.

Kuxhomekeke kuphawu, i-ounce enye (i-28 yeegram) ezingama-70-85% zeetshokholethi ezimnyama ziqulathe ukuya kuthi ga kwi-13 yeegramu zecarbs kunye ne-3 gram yefayibha, oko kuthetha ukuba inee-gram ezili-10 ze-net carbs ().

Iinqwelo ze-Net zibalwa ngokukhupha i-carbs ezingenakufunyanwa kumxholo we-carb.

Ifayibha luhlobo lwekhabhohayidrethi umzimba wakho ongacimiyo ngokupheleleyo. Kananjalo, ayifunxiswanga ngokupheleleyo ngamathumbu akho amancinci njengezinye iintlobo zeecarbs ().

Ke ngoko, uninzi lweengcali ze keto zicebisa ukuba kusetyenziswe ii-carbs zen xa kubalwa isabelo sakho se-carb yemihla ngemihla ().

I-ounce enye (i-28 gram) yetshokholethi emnyama eyenziwe nge-70-85% yecocoa iqulethe malunga ne-10 gram ye-carbs yomnatha.

Ngaba ungayonwabela itshokholethi emnyama kwisidlo se keto?

Kuxhomekeke kumda wakho wemihla ngemihla, unokukonwabela umgangatho ophezulu wetshokholethi emnyama ngokumodareyitha.

Ukutya okuqhelekileyo kwe-ketogenic kubandakanya ukuthintela ukutya kwakho i-carb kwi-5% kuphela yekhalori yakho yemihla ngemihla ().

Ngokomzekelo, kwi-2,000-calories yokutya, unokunciphisa umlinganiselo wakho we-carb kwi-25 gram ye-carbs ngosuku.

Oku kuthetha ukuba i-ounce enye (i-28 gram) yetshokholethi emnyama ekumgangatho ophezulu iya kuba negalelo malunga ne-40% yesabelo sakho semihla ngemihla se-carb ().

Nokuba itshokholethi emnyama ifanelana nokutya kwe keto ubukhulu becala kuxhomekeke kwinto oyityayo imini yonke.

Ukuba ufuna ukonwabela itshokholethi emnyama kwisidlo se keto, cinga ukuthintela okunye ukutya okuphezulu kweCarb ukuqinisekisa ukuba awugqithi kumda wemihla ngemihla.

Kwakhona, kubalulekile ukukhetha iitshokholethi emnyama ekumgangatho ophezulu equlathe ubuncinci i-70% yecocoa solid.

I-chocolate emnyama kunye ne-cocoa engaphantsi kwama-70% mhlawumbi iqulethe umxholo ophezulu we-carb kwaye kunokuba nzima ukungena ngaphandle kokugqithisa isabelo sakho se-carb.

Ekugqibeleni, ulawulo lwesahlulo ngundoqo. Ngelixa i-ounce enye (iigram ezingama-28) zetshokholethi emnyama ekumgangatho ophezulu inokulingana nokutya kweketo, ukukhonza okukhulu kuya kudlula umda wakho.

Itshokholethi emnyama ingena kwisidlo se ketogenic. Nangona kunjalo, kubalulekile ukuba ubeke iliso kwisahlulo sakho kwaye ukhethe iitshokholethi emnyama eyenziwe ubuncinci i-70% cocoa ukunqanda ukugqitha umda wecarb.

Umgca wezantsi

Nangona itshokholethi emnyama inyango emnandi, iphantsi kakhulu kwii-carbs, xa kuthelekiswa nezinye iintlobo zetshokholethi kunye neelekese.

Logama nje ujonga ngononophelo ubungakanani besabelo sakho, unokukwazi ukulungelelanisa itshokholethi emnyama kwisidlo se keto.

Nangona kunjalo, qiniseka ukuba ukhetha iitshokholethi emnyama ekumgangatho ophezulu equlathe ubuncinci i-70% yecocoa ukuze uhlale ngaphakathi kuluhlu lweecarb zemihla ngemihla.