Ngaba i-Mustard Keto-Inobuhlobo?

Umxholo

• Ukufezekisa i-ketosis
• Iindidi ezithile zemostade zinobuhlobo keto-friendly kunezinye
• Ukumodareyitha kubalulekile
• Umgca wezantsi

I-ketogenic, okanye i-keto, ukutya luhlobo oluthandwayo lwamafutha aphezulu, isicwangciso sokutya kakhulu se-carb.

Ekuqaleni yayiphuhliswa njengonyango lokunyanga ukuphazamiseka, kodwa ubungqina bamva nje bubonisa ukuba kunokuba luncedo kubantu abazama ukunciphisa umzimba okanye ukuphucula iswekile yegazi ().

Abantu abatsha kwisidlo se keto bahlala bezibuza ukuba ingaba ukutya abakuthandayo kungabandakanywa ngokukhuselekileyo.

Iicondiments ezinje nge-mustard zinokukhohlisa ngakumbi, kuba zininzi kakhulu iintlobo, nganye ineprofayili ekhethekileyo yecarb.

Eli nqaku liphonononga ukuba i-mustard i-keto-friendly, kunye neengcebiso ezimbalwa zokuqinisekisa ukuba umkhwa wakho we-mustard awuthinteli inkqubela phambili yokutya kwakho.

Ukufezekisa i-ketosis

Injongo ephambili yokutya kwe-ketogenic kukuguqula umzimba wakho kwisimo se-metabolic esaziwa njenge-ketosis.

Xa usebenzisa ukutya okwahlukeneyo, umzimba wakho uya kukhetha ukusetyenziswa kweecarbohydrate ngendlela yeswekile yokuvelisa amandla.

Xa i-glucose ingafumaneki, umzimba wakho uya kusebenzisa omnye umthombo wamandla oveliswa kumanqatha-abizwa ngokuba zii-ketone. Isimo se-metabolic apho umzimba wakho uthembele kwietoni endaweni yeswekile ye-petroli kuthiwa yi-ketosis ().

Isitshixo sokufezekisa kunye nokugcina i-ketosis kunye nokutya kwakho kukunciphisa kakhulu ukutya kwakho kwe-carb ngelixa ukonyusa inani lamafutha owasebenzisayo.

Ubungakanani obungayidinga ukunciphisa i-carb yakho yokufezekisa i-ketosis iyahluka ngokuxhomekeke kumzimba wakho.

Nangona kunjalo, uninzi lwabantu olulandela ukutya kwe-keto lubeka umda ekutyeni kwabo i-carb engekho ngaphezulu kwe-5-10% yeekhalori zabo zemihla ngemihla, okanye malunga ne-25-50 gram yee-carbs ngosuku (,).

Ngenxa yokuba imida ye-carb inzima kakhulu, ukuphunyezwa ngempumelelo kokutya kwe-ketogenic kufuna ukucwangciswa kwemenyu ngononophelo kunye nokuqinisekisa ukuba uhlala ngaphakathi komda owabelweyo we-carb.

I-Mustard ithambekele ekubeni sisiqholo esisezantsi se-carb, kodwa ezinye iintlobo zeswekile-eziswiti ziqulathe ii-carbs ezaneleyo ezinokukuphosa ngaphandle kwe-ketosis ukuba awuqapheli ngobungakanani bokukhonza kwakho.

Eyona njongo iphambili yokutya kwe-ketogenic kukutshintshela kwimeko ye-metabolic apho umzimba wakho usebenzisa amanqatha kumandla endaweni yee-carbs. Oku kufuna uthintelo olugqithisileyo lwe-carb, kwaye iintlobo ezithile zesardard ezinencasa zisenokungalingani kwisicwangciso sokutya se keto.

Iindidi ezithile zemostade zinobuhlobo keto-friendly kunezinye

I-Mustard yenye yezona zinto zidumileyo emhlabeni.

Yenziwe ngokwesiko ngembewu yemostade kunye neviniga, ibhiya, okanye iwayini. Izinto ezikhethiweyo zidityanisiwe ukwenza isincamathelisi, okanye ukusasazeka, esinokusetyenziswa sisodwa okanye njengesiseko sokunxiba, iisosi, ii-marinade kunye nediphu.

Uninzi lweentlobo ze-mustard aziqukethe i-carbs kwaye zinokufakwa ngokulula kwisicwangciso sokutya se keto. Nangona kunjalo, ezinye iintlobo zinokuthi ziqulathe iziqhamo, ubusi, okanye ezinye iintlobo zeswekile ezinokuthi zibe negalelo elibonakalayo ekutyeni kwakho i-carb yemihla ngemihla.

Nayi eminye imizekelo yeentlobo zesardard ezidumileyo ezingenayo nayiphi na i-carbs kwaye zilungele ukutya kwe-ketogenic (,,,):

• lwemostade omthubi
• I-Dijon lwesardard
• lwemostade
• Isinaphi esimdaka ngebala

Isardard yobusi yenye yezona ntlobo zidumileyo zesardard.

Njengoko igama lisitsho, ubusi lwesardard buqhelekile bunencasa nobusi, kodwa ezinye iiswiti nazo zinokufakwa, ezinje ngeswekile yommoba okanye isiraphu yengqolowa.

Inani elichanekileyo lee carbs kwi mustard honey liya kwahluka ngokuxhomekeka kwiresiphi, kodwa uninzi lweentlobo ezilungiselelwe ukuthengisa ziwela kuluhlu olumalunga ne-6-12 yeegramu zecarbs ngepunipoon (15 gram) (,).

Iindidi ezithile zeewardard ezizodwa zinokubandakanya eminye imithombo yeecarbs, ezinjengeziqhamo, kwiiresiphi zabo.

Ukuba awuqinisekanga ukuba zingaphi ii-carbs kwimveliso ethile, jonga iileyibhile yesibakala sokondla ngaphambi kokuyisebenzisa.

Uninzi lweentlobo ezaziwa kakhulu ze-mustard ziqulathe ii-carbs kwaye zilungile kwisidlo se keto. Iindidi ezithile, ezinje ngobusi lwemostade, ziqulathe ii-carbs ezininzi ngenxa yeelekese ezongeziweyo.

Ukumodareyitha kubalulekile

Ukuba uhlobo lwakho oluthandayo lwemostade lwenzeka ukuba lube lolunye lweendidi eziswiti, musa ukuyilahla ibhotile okwangoku.

Ngocwangciso olufanelekileyo, ii-carb ze-carb ezingaphezulu zinokufakwa ngokukhuselekileyo kwisicwangciso sokutya se keto. Isitshixo sempumelelo lulawulo lwesahlulo.

Gwema ukusebenzisa iisardard ezinamanzi ngaphandle kokulinganisa ubungakanani bakho bokukhonza kuqala.

Umzekelo, ukungadibanisi ngokungakhathali iithenda zenkukhu ezosiweyo kwisitya se-honeyard kungenza kube lula kakhulu ukugqithisa ngengozi i-carbs.

Endaweni yoko, linganisa isahlulo esivumelana neenjongo zakho zekhabhu yemihla ngemihla. Ukuba ufuna ukongeza ivolumu engaphezulu, ungabolula ubungakanani benkonzo yakho ngokuyixuba nesithako esinamafutha aphezulu, njengeoyile ye-olive, imayonnaise, okanye iavokhado.

Ngenye indlela, unokuzama ukwenza i-honeyard yakho endaweni yenyani usebenzisa indibaniselwano ye-mustard emdaka okanye emthubi emthubi, i-mayonnaise, kunye ne-sweet carb sweetener, enje nge stevia.

Ukuba ufuna ukufaka uhlobo oluphezulu lwe-carb mustard kwisicwangciso sakho sokutya se-keto, ukumodareyitha kunye nolawulo lwesahlulo esibalulekileyo kubalulekile.

Umgca wezantsi

Ukutya kwe-keto luhlobo oluthandwayo lwe-carb esezantsi kakhulu, ukutya okunamafutha aphezulu okusetyenziselwa izibonelelo ezahlukeneyo zempilo, kubandakanya ukunciphisa umzimba kunye nokuphucula ulawulo lweswekile yegazi.

Isardadi sisinongo esithandwayo esiqhelekileyo esisezantsi kakhulu kwaye singena kakuhle kwizicwangciso zokutya ezininzi ze keto.

Oko kwathethi, ezinye iintlobo zemostade zithandiwe ngezinto eziphezulu ze-carb, ezinje ngobusi, iswekile, okanye iziqhamo.

Ukuba ucwangcisa ukusebenzisa ezi ntlobo, kubalulekile ukuziqhelanisa nolawulo lwesahlulo ukuqinisekisa ukuba akubangeli ukuba ugqithe ngengozi kwimida yakho yemihla ngemihla.