Ngaba i-Sour Cream Keto-Inobuhlobo?

Umxholo

• Yintoni ekwikhilimu emuncu?
• IiCarbs kunye neetosis
• Sebenzisa ukhilimu omuncu kwisidlo se keto
• Umgca wezantsi

Xa kuziwa ekukhetheni ukutya keto yokutya, amanqatha apho akhoyo.

I-Keto imfutshane kukutya okune-ketogenic- amanqatha aphezulu, ukutya okuncinci kakhulu okunyanzela umzimba wakho ukuba usebenzise amafutha endaweni ye-glucose.

Umgaqo wokuqala we keto kukugcina ii-carbs zakho ziphantsi kakhulu kwaye ukhethe ukutya okunamafutha aphezulu endaweni yoko.

Unokuzibuza ukuba ngaba ukhilimu omuncu unobungane be-keto okanye unama-carbs amaninzi kakhulu njengokunye ukutya kokutya.

Eli nqaku lijonga ukwakheka kwekhrimu emuncu kwaye nokuba kuya kufuneka uyibandakanye okanye uyiyeke kwisidlo se keto.

Yintoni ekwikhilimu emuncu?

Njengoko igama layo lisitsho, ukhilimu omuncu wenziwe ngecream ecekethekiswe yiasidi, enjengejusi yelamuni okanye iviniga, okanye ngakumbi ngesiqhelo, ziibhaktiriya ze-lactic acid. Njengokuba iibhaktheriya zikhula kwikrimu, ziyayondla zize zidlulise incasa emuncu, e-tangy efanayo naleyo yeyogathi ().

Ikhrimu emuncu eqhelekileyo yenziwe ngekhrimu ene-18% yeoli yobisi (2).

Nangona kunjalo, unokuthenga kwakhona ukhilimu omuncu omncinci. Unamafutha angama-25% ubuncinci kunenqobo yoqobo, inamafutha agcweleyo. I-nonfat ukhilimu omuncu oqulathe ngaphezulu kwe-0.5 yegrama yeoyile ngekomityi ye-1/4 (50 gram) lukhetho kwakhona (2).

Xa ujonga ukhilimu omuncu wesondlo se keto, kubalulekile ukuba ufunde iilebheli kuba njengoko umxholo wamafutha uyancipha, umxholo wecarb uyanda (,,).

Nazi iinyani zezondlo zesahlulo se-3.5-ounce (100-gram) kuhlobo ngalunye lwekhilimu omuncu (,,):

Ikhilimu emuncu rhoqo ifumana ubungqindilili, ukuthungwa okugudileyo kumanqatha. Ukufezekisa ukuthungwa okufanayo kunye ne-mouthfeel ngaphandle kwamafutha, abavelisi badla ngokwenezela ii-thickeners, iintsini kunye nokuzinzisa njenge-maltodextrin, isitashi sengqolowa, i-guar gum kunye ne-xanthan gum ().

Ngenxa yokuba ezi zithako zivela kwi-carbs, zinokunyusa umxholo we-carb ye-fat fat cream encinci-kunye ne-nonfat cream emuncu kakhulu.

Ikhilimu emuncu eqhelekileyo yenziwe ngekhrimu. Kananjalo, iphezulu kumanqatha kwaye iphantsi kwee-carbs. Nangona kunjalo, i-nonfat cream emuncu ayinamafutha kwaye iqulethe izithako ezonyusa umxholo wayo we-carb kancinci.

IiCarbs kunye neetosis

Ukutya okune-keto bekukho kangangesithuba senkulungwane njengendlela yokunciphisa umsebenzi wokubanjwa kwabantwana abanesathuthwane. Nangona kunjalo, iye yaqheleka kuba inokunceda ukunciphisa umzimba kunye nokuphucula i-cholesterol kunye namazinga eswekile yegazi kwabo baneengxaki zokutya (,).

Isifundo kubantu abangama-307 safumanisa ukuba esinye isiphumo sokutya kukuba sinokunceda ukunciphisa iminqweno ye-carb, xa kuthelekiswa nokutya okunamafutha asezantsi ().

Isebenza ngokutshintshela umzimba wakho kwi-ketosis, okuthetha ukuba utshisa iietoni, imveliso yamanqatha, endaweni yeswekile yamandla.

Ukwenza utshintsho, kuphela malunga ne-5% yeekhalori zakho zizonke kufuneka zivela kwi-carbs, ngelixa i-80% yeekhalori zakho kufuneka ivele kumanqatha.Intsalela yeekhalori zakho zivela kwiprotheyini (,).

Ukungena nokuhlala kwi-ketosis, kubalulekile ukuba unamathele kwiinjongo zakho ze-carb kunye neoli, ezixhomekeke kwiimfuno zakho zekhalori. Umzekelo, ukuba utya ukutya okuneekhalori ezingama-2 000, injongo yakho iya kuba ziigram ezingama-25 zeecarbs, 178 iigrem zamafutha, kunye neepesenti ezingama-75 zeprotheyini ngosuku.

Xa ucwangcisa ukutya, oko kuthetha ukuba iziqhamo, iinkozo, imifuno enesitatshi, kunye nokutya okobisi okufana neyogathi kungavunyelwanga, njengoko ziphezulu kakhulu kwii-carbs.

Umzekelo, isiqhamo esilingana nesiqingatha, ikomityi ye-1/2 (117 yeigram) ye-oats ephekiweyo, okanye ii-ounces ezi-6 (170 yeegram) zeyogathi nganye zibonelela malunga neegram ezili-15 zecarbs ().

Kwelinye icala, kukhuthazwa amafutha, anje ngebhotolo kunye neoyile. Ziqulathe akukho okanye zimbalwa kakhulu ii-carbs kwaye ubukhulu becala zinamafutha.

Rhoqo, ukhilimu omuncu onamafutha ogcweleyo unesondlo kufutshane nokuhanjiswa kwamafutha kunokutya okusekwe kwi-carb kwaye, ke ngoko, keto-friendly.

Nangona kunjalo, ukuba ukhetha i-nonfat cream emuncu, uya kubeka malunga nenani elifanayo le-carbs njengoko ungadla ekutyeni iziqhamo, ezinokuthi ziphezulu kakhulu kukutya kweketo.

Ukutya okune-keto kunokubonelela ngezibonelelo zezempilo njengokulahleka kwesisindo kunye nokuphuculwa kwempilo yomzimba. Ukuyilandela, kufuneka ugcine i-carb yakho iphantsi kakhulu. Ngelixa ukhilimu omuncu ogcweleyo unokusebenza kwisidlo se keto, i-nonfat cream emuncu iya kuba phezulu kakhulu kwii-carbs.

Sebenzisa ukhilimu omuncu kwisidlo se keto

Amafutha omuncu opheleleyo angadityaniswa kwiindlela zokupheka ezinobungakanani ngeendlela ezahlukeneyo.

Sisikrimu, isiseko esimnandi sokuntywila. Hlanganisa kunye namayeza kunye neziqholo ezifana ne-curry powder kwaye uyisebenzise njenge-dip dip.

Ukwenza i-carb ephantsi ye-cream emuncu i-pancake, hlanganisa kunye nezithako zilandelayo ukwenza i-batter:

• 2/3 indebe (70 gram) yomgubo weamangile
• 1 ithisipuni yomgubo wokubhaka
• Iipuniwe ezi-4 (iigram ezingama-60) zeoyile emuncu
• 1 ithisipuni yesicatshulwa sevanilla
• 1 ithisipuni yesicatshulwa semephu
• Amaqanda ama-2

Thela i-pancake yesayizi oyifunayo kwi-griddle eshushu, ene-oyile de ibe bumdaka ngegolide kumacala omabini.

I-khilimu emuncu yenza isosi esimnandi, esine-cream yenkuku ethosiweyo, kwaye iyanceda ukukhulisa umxholo wamafutha kwisitya esine-protein.

Ukwenza isosi, susa amacephe ambalwa e-anyanisi egayiweyo kunye ne-clove yegalikhi epanini ngeoyile yomnquma. Yongeza malunga neepuniwe ezi-4 (iigram ezingama-60) zokhilimu omuncu ogcweleyo kunye nesitokhwe esaneleyo senkukhu ukucutha isosi.

Xa usenza isosi enokhilimu omuncu, sukuyivumela ukuba ibile ngokupheleleyo, okanye ukhilimu omuncu uya kwahlula.

Kuba zikhona ezinye iikhabhohayidukhrimu omuncu, qiniseka ukuba ubala uhlahlo-lwabiwo mali lwemihla ngemihla. Kuxhomekeka kwindlela ofuna ukuchitha ngayo uhlahlo-lwabiwo mali lwe-carb, kuya kufuneka usinciphise isabelo sakho sokhilimu omuncu.

Amafutha omuncu ogcweleyo ane-keto-friendly kwaye anokusetyenziswa kwiindlela zokupheka ukuba ufuna incasa ebambekayo kunye nokuhombisa. Ngenxa yokuba iqulethe ii-carbs, qiniseka ukuba uyaziphendulela kwaye unciphisa ubungakanani besabelo sakho ukuba kukho imfuneko.

Umgca wezantsi

Rhoqo, ukhilimu omuncu omuncu ogcweleyo wenziwe ngekhrimu kwaye uqukethe amanqatha amaninzi kakhulu kunama-carbs. Ke ngoko, ithathwa njenge-keto-friendly. Nangona kunjalo, i-fat fat okanye i-nonfat ukhilimu omuncu ayikho.

Amafutha omuncu ogcweleyo anokubonelela ngeendlela ezahlukeneyo ekutyeni keto xa kusetyenziswa njengesiseko sediphu okanye kufakwa kwiiresiphi zokunyusa umxholo wamafutha.

Ngenxa yokuba iqulethe ii-carbs, qiniseka ukuba ubala uhlahlo-lwabiwo mali lwemihla ngemihla.