Ngaba ungayitya iPopcorn kwisidlo seKeto?

Umxholo

• Yintoni ipopcorn?
• Isondlo sepopcorn
• Isishwankathelo sokutya seKeto
• Ungayitya ipopcorn kwisidlo se keto?
• Umgca wezantsi

Ipopcorn liqhekeza elenziwe ngeenkozo zombona ezomileyo ezishushu ukuvelisa ukukhukhumala.

I-Plain, i-popcorn enomoya-moya ingaba kukutya okunezondlo kwaye ingumthombo olungileyo weevithamini, iiminerali, iikhabho kunye nefayibha.

Nangona kunjalo, kuba iqulethe i-carbs, unokuzibuza ukuba ingaba i-popcorn ingangena na kwi-carb esezantsi, ukutya okunamafutha aphezulu ketogenic.

Eli nqaku libonelela ngesishwankathelo sesondlo se popcorn, ukutya kwe ketogenic, kwaye nokuba ngaba ezi zinto zimbini zinokuhlala kunye na.

Yintoni ipopcorn?

I-Popcorn ibhekisa ekukhukhumezeni okwenzekayo xa iinkozo zengqolowa zifudunyezwa, zibangela ukuba amanzi angaphakathi kwazo ande kwaye iinkozo ziqhume.

Kukukutya okuthandwayo okuye kwathandwa kumawaka eminyaka kwaye kucingelwa ukuba kwavela eMelika.

Ngapha koko, ezinye izifundo zibonisa ukuba abantu basePeru batya iipopcorn ngaphezulu kweminyaka engama-6,000 eyadlulayo ().

Namhlanje, abantu kwihlabathi liphela batya ipapa. Inokwenziwa esitovini, kwi-air popper, okanye kwi-microwave yakho. Ikwathengiswa sele kugqityiwe.

Iipopcorn zihlala zikhonzwa ngebhotolo kunye netyuwa kodwa zinokuthanjiswa ngamayeza, iziqholo, itshizi, itshokholethi, okanye ezinye izinongo, nazo.

I-Popcorn yindawo yokutya oyithandayo eyenziwe ngeenkozo zombona ezomileyo ezifudunyezwe shushu. Inokudliwa ngokucacileyo, ifakwe ibhotela, okanye iphoswe kwi-seasonings.

Isondlo sepopcorn

Nangona uninzi lucinga ngombona njengomfuno, iipopcorn zithathwa njengenkozo epheleleyo.

Iimbewu zepopcorn zivunwa xa ingqolowa ivuthwe kwaye zonke iinxalenye zengqolowa zihleli.

Ukutya ukutya okuziinkozo kudityaniswe nomngcipheko osezantsi wesifo sentliziyo, umhlaza, uxinzelelo lwegazi, uhlobo lweswekile 2, kunye nokufa jikelele (,,).

Kungenxa yokuba iinkozo zizityebi kwifayibha, iivithamini, iiminerali, kunye nezityalo ezibonelela ngezibonelelo ezininzi zempilo (, 6).

Njengazo zonke iinkozo, ipopcorn isondlo kakhulu- Iikomityi ezi-3 (24 iigrem) zepopcorn ezi-air-popped ziqulathe ():

• Iikhalori: 90
• Amafutha: 1 gram
• Iprotheni: Iigrama ezi-3
• IiCarbs: Iigrama ezili-18
• Ifayibha: 4 iigrem
• Magnesium: I-9% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Iphosphorus: I-9% ye-RDI
• Imanganizi: Iipesenti ezili-12 ze-RDI
• Zinc: I-6% ye-RDI

Kuba iphezulu kwifayibha, iipopcorn zizalisa kakhulu ngaphandle kokuba neekhalori ezininzi. Kukwacebile kwezimbiwa, kubandakanya nemagniziyam, iphosphorus, zinc, kunye nemanganese ().

Ngaphezu koko, iipopcorn zibonelela ngee-antioxidants ezinjengee-polyphenols ezikunceda ukuthintela ukonakala kweselfowuni okubangelwa ziimolekyuli ezibizwa ngokuba zii-radicals zasimahla. Ngokukodwa, iipolyphenols zinokubonelela ngeziphumo zokhuselo ngokuchasene nomhlaza kunye nezinye izifo ezinganyangekiyo (,,).

I-Popcorn yingqolowa epheleleyo enesondlo etyebile kwimicronutrients kunye nee-antioxidants. I-3-indebe (i-24-gram) yokuhambisa iipakethi zeepopcorn ezi-4 iigrem zefayibha ngaphantsi kwe-20 gram yee-carbs kunye neekhalori ezingama-90 kuphela.

Isishwankathelo sokutya seKeto

Ukutya okune-ketogenic kuncoma ukunciphisa kakhulu ukutya kwakho ii-carbs kunye nokutshintsha endaweni yamafutha.

Oku kukhokelela kwisimo se-metabolic esaziwa njenge-ketosis, apho umzimba wakho usebenzisa iimveliso ezivela ekonakaleni kwamafutha abizwa ngokuba zii-ketone- zamandla xa kungekho carbs (,).

Ukutya okune-ketogenic kuqhele ukusetyenziswa ukunceda abantwana abanesathuthwane ukuba baphathe ukuxhuzula kwabo.

Ikwanxulunyaniswe nezibonelelo zezempilo njengokulahleka kwesisindo, kunye nokuphuculwa kobuntununtunu be-insulin, amanqanaba e-cholesterol, kunye nolawulo lweswekile egazini kubantu abanesifo seswekile sesi-2 (,,,).

Ukufezekisa i-ketosis, kufuneka utye ngaphantsi kwe-50 gram ye-carbs ngosuku-nangona abanye abantu banokunciphisa i-carbs nangakumbi ().

Ngenxa yoko, ukutya okune-carb ephantsi njengamaqanda, inyama, iintlanzi ezinamafutha, iiavokhado, ioyile yomnquma, amandongomane, kunye nembewu, kunye nemifuno engeyiyo yesitatshi efana nekholifulawa, ibroccoli, kunye nentsimbi yepepile, zenza isiseko sokutya kwe keto.

Ngokweengcali ezininzi ze-keto, umda we-carb ubhekisa kwi-carbs ye-net, ebalwa ngokususa iigrama zefayibha kwiigramu zizonke zokutya ().

Ngokusekwe kule logic, ukutya okuziinkozo kunye nezinye iikhabhayithi ezityebileyo ziqulathe iicarbs ezimbalwa kunokutya ngaphandle kwefibre eninzi, njengokutya okusulungekileyo.

Ukutya kwe-ketogenic kubandakanya ukunciphisa i-carb intake kunye nokwandisa ukusetyenziswa kwamafutha ukuze umzimba wakho utshise amanqatha amandla. Kuye kwadibaniswa nokulahleka kwesisindo, ukulawulwa kweswekile engcono yegazi, kunye nokunciphisa iziganeko zokuxhuzula.

Ungayitya ipopcorn kwisidlo se keto?

Ngokuxhomekeke kumda wakho we-carb yemihla ngemihla, i-popcorn inokukwazi ukuhambelana nokutya kweketo.

Ukutya okuqhelekileyo okuphuphuma komoya iipopcorn ziikomityi ezi-3 (24 iigrem) kwaye iqulethe i-4 gram yefayibha kunye ne-18 gram yee-carbs-okanye i-14 yeegram zekhabhathi ().

I-Popcorn inokungena ngokulula kwisidlo se-keto kunye nomda wemihla ngemihla we-50 gram ye-carbs kwaye ingafakwa kwiinguqulelo ezithintelekileyo zokutya kwe-keto.

Ungayichazanga, ukuba ulandela ukutya kwe keto ukunciphisa umzimba, ipopcorn ineekhalori ezingama-90 ngokusebenza.

Nangona kunjalo, ikomityi ye-3 (24-gram) yokukhonza iya kuthatha indawo enkulu kulwabiwo lwe-carb yemihla ngemihla.

Ukuba ufuna ukonwabela i-popcorn kwisidlo se-keto, cinga ukukhawulela okunye ukutya okuphezulu, ukuze ungagqithi kumda we-carb yomnatha.

Isonka, iichips, iilekese, kunye nezinye iinkozo ezicoliweyo ziphezulu kwii-carbs kwaye ziqulathe kancinci akukho fiber. Kwelinye icala, i-popcorn kunye nezinye iinkozo ezine-fiber ezininzi kunye ne-carbs ().

Ke ngoko, ukutya iipopcorn endaweni ye-carb ephezulu, ukutya okune-fiber encinci kwisondlo se-keto kunokunceda ukwanelisa umnqweno wekhabhohbhayithi ngaphandle kokuhamba ngaphezulu.

Okwangoku, kubalulekile ukuba wazi iinxalenye xa usitya iipopcorn kwisidlo se keto kuba kunokuba lula ukugqithisa.

Ukunceda ukugcina ubungakanani besabelo ekutshekeni kwaye uzive wanelisekile, ungongeza amafutha kwioyile yekhokhonathi, ibhotolo, okanye ioyile yomnquma kwiipopcorn. Ukwenza i-popcorn ekhaya endaweni yokuthenga iintlobo esele zenziwe kunokukunceda ulawule ukuba utya kangakanani kwaye uyongeza phi kuyo.

Ukwenza i-popcorn ekhaya, ubushushu be-1 icephe yeoyile yekhokhonathi okanye ibhotolo kwimbiza enkulu ngaphezulu kobushushu obuphakathi kwaye ungeze iipunipoons ezimbini zeenkozo zepopcorn.

Gquma imbiza ngesiciko ngelixa iinkozo pop. Emva kokuphuma kokumisa, susa kubushushu kunye nexesha kunye neoyile okanye ibhotolo kunye netyuwa.

Kuxhomekeke kukunye ukutya okunotyiweyo kwe-carb, iipopcorn zinokulingana nokutya kweketo. Ukunciphisa ukutya okuphezulu kwe-carb ephantsi kwifayibha kwaye wongeze amanqatha asempilweni kwiipopcorn ukunqanda ukutya kakhulu.

Umgca wezantsi

Iipopcorn sisinongo esineenkozo ezigcwele ifayibha.

Igcwalisa kodwa iphantsi kweekhalori kwaye inezakhamzimba ezininzi kunye neetabhu ezimbalwa kunamanye amashwamshwam athandwayo anje ngeetshiphusi kunye neziceki. Ngokubanzi, i-popcorn inokuba sisongezo esisempilweni kwisidlo se-keto-ngakumbi ukuba unciphisa ukutya okuphezulu kwe-carb.