Imifuno yeKeto yokongeza kwisidlo sakho xa ugula ngerayisi yeCauliflower

Umxholo

• Keto Diet Imifuno
• Uphengululo lwe

Enye yezona zinto ziphantsi kakhulu ekudleni kwe-keto ngumda onzima kwiziqhamo kunye nemifuno. Nangaliphi na ixesha othintela imveliso, kukho ithuba elihle lokulahleka kwii-micronutrients kwinkqubo. Zonke izizathu ngakumbi zokwazi imifuno yakho yeketo kunye neziqhamo zeketo ukuba ucwangciselwe ukulandela ukutya. (Idibeneyo: Le Keto Candy ibonisa ukuba unokufumana iilekese ngelixa uphila ubomi obuphantsi beCarb)

Apha, makhe sigxile kwimifuno. Imifuno iqulethe ixabiso elihlukeneyo leswekile, i-fiber, kunye nesitashi-iintlobo ezintathu ze-carbs. Ukutya imifuno ephezulu enefayibha kunokusebenza kakuhle, nangona kunjalo. Olu khetho luhlala lusezantsi kwi-carbs yomnatha, ebalwa ngokuthatha isixa se-carbohydrate yendalo ethabathayo ithathe isixa sefayibha. Ingqiqo emva kokugxila kwi-net carbs kunokuba i-carbs iyonke kukuba ii-carbs ezivela kwifayibha azigaywanga, ngoko ke aziyiphazamisi ibhalansi yeswekile yegazi yakho ibangele ukukhululwa kwe-insulin ngokukhawuleza okunokonakalisa ithuba lakho kwi-ketosis.

Ngakolunye uhlangothi, imifuno ephezulu kwezinye iindidi ezimbini ze-carbs kunye ne-fiber esezantsi ayinqunyelwe. Ingcambu yemifuno enje ngebeet, iminqathe, iparsnips, i-rutabagas, kunye ne-yam ziphezulu kwisitatshi. Iimbotyi (ingeyiyo itekhnoloji yemifuno, kodwa ngamanye amaxesha zidityaniswa kunye) njengee-ertyisi kunye neelentile nazo aziyi kuhamba. Nokuba i-squash ayingcwele – ngelixa uninzi lusezantsi ngokwaneleyo kwii-carbs zomnatha, ibutternut squash ayibulelanga keto-friendly kumxholo weswekile.

Nokuba imifuno ye-carb ephantsi kufuneka ityiwe ngokumodareyitha. Zingaphi i-carbs ozivumelayo ngosuku ziya kuxhomekeka kwinjongo yakho ye-macronutrient, kodwa uninzi lwee keto dieters zijolise ukunamathela kuluhlu lwe-15-40-gram. (Nasi isikhokelo esingakumbi malunga nendlela yokuchaza iinjongo zakho ezinkulu njengesiqalo.)

Ukuba yonke loo nto ibonakala ikhutshiwe, kodwa qiniseka ukuba imifuno enamagqabi ayikuphela kwemifuno ye-keto. Ukuziqhelanisa nazo zonke iindlela onokuthi uzenze kunokuthintela indlela yokuphila engcolileyo ye-keto. Siza kukuqalisa.

Nantsi eyona mifuno ilungileyo yokutya kwi-keto diet kunye neegrem zenet carbs ngekomityi nganye, ekrwada. (Eyeleleneyo: Iiresiphi zeVegan ezingqina ukuba kukho okuninzi kukutya kweKeto kuneBacon)

Keto Diet Imifuno

• Iasparagus (2.4 g)
• I-Bok choy (0.8 g)
• Broccoli (3.6 g)
• Ikhaphetshu (2.9 g)
• Ikholifulawa (3 g)
• Iseleri (1.6 g)
• Imifuno yeCollard (2 g)
• Ikhukhamba (1.9 g)
• Isityalo seqanda (2.4 g)
• Iletisi yeqhwa (1 g)
• Ipepile yeJalapeno (3.7 g)
• Okudala (0.1 g)
• IKohlrabi (3.5 g)
• Amakhowa (1.6 g)
• Iradishes (2 g)
• Romaine lettuce (0.2 g)
• Isipinatshi (0.36 g)
• Isikwashi sehlobo (2.5 g)
• I-swiss chard (0.8 g)
• Zucchini (2.4 g)

Uphengululo lwe