Ukutya oku-16 kokutya kwisidlo seKetogenic

Umxholo

• 1. Ukutya kwaselwandle
• 2. Imifuno ephantsi ye-carb
• Uluhlu lwemifuno yeKeto:
• 3. Isonka samasi
• Uluhlu lweketo sisi:
• 4. Iiavokhado
• 5. Inyama kunye neenkukhu
• 6. Amaqanda
• 7. Ioyile yekhokhonathi
• 8. I-Plain yogurt yesiGrike kunye ne-cottage cheese
• 9. Ioli yomnquma
• 10. Amandongomane nembewu
• 11. Amaqunube
• 12. Ibhotolo nekhrim
• 13. Iishayile zeshirataki
• 14. Iminquma
• 15. Ikofu neti
• 16. itshokholethi emnyama kunye nomgubo wecocoa
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukutya kwe ketogenic kuye kwathandwa.

Izifundo zifumanise ukuba le carb isezantsi kakhulu, ukutya okunamafutha aphezulu kuyasebenza ukunciphisa umzimba, isifo seswekile, kunye nokuxhuzula (,,).

Kukho ubungqina bokuqala bokubonisa ukuba kunokuba luncedo kumhlaza othile, isifo se-Alzheimer, kunye nezinye izifo, nazo.

Okwangoku, uphando olukumgangatho ophezulu malunga nokutya kusafuneka ukumisela ukhuseleko lwexesha elide kunye nokusebenza (,,).

Ukutya kwe-ketogenic kunciphisa i-carbs ukuya kwi-20 ukuya kwi-50 yeegram ngosuku. Ngelixa oku kunokuba ngathi kunzima, ukutya okunesondlo kunokungena ngokulula kule ndlela yokutya.

Nazi ezinye izidlo ezisempilweni zokutya kwisondlo se ketogenic.

1. Ukutya kwaselwandle

Iintlanzi kunye neentlanzi kukutya okunomdla kakhulu keto. I-Salmon kunye nezinye iintlanzi zityebile kwiivithamini ze-B, i-potassium, kunye ne-selenium, kodwa ke ayinayo i-carb ().

Nangona kunjalo, iikhabho kwiindidi ezahlukeneyo zentlanzi ekhokelayo ziyahluka. Umzekelo, ngelixa i-shrimp kunye nononkala abaninzi bengaqulathanga carbs, ezinye iintlobo zentlanzi (()).

Ngelixa ezi ntlanzi zinokubandakanywa kwisidlo se ketogenic, kubalulekile ukuba uphendule ezi carbs xa uzama ukuhlala ngaphakathi komda omxinwa.

Nalu ubalo lwe-carb ye-3.5-ounce (100-gram) yokuhanjiswa kweentlobo ezithile ezithandwayo zeembaza (,,,,,):

• iimbaza: 4 iigrem
• iimbaza: 4 iigrem
• i-okthophasi: 4 iigrem
• iimbatyisi: Iigrama ezi-3
• isikwati: Iigrama ezi-3

I-Salmon, isardadi, i-mackerel, kunye nezinye iintlanzi ezinamanqatha ziphezulu kakhulu kumafutha e-omega-3, afunyenwe ehlisa amanqanaba e-insulin kunye nokunyusa ubuntununtunu be-insulin kubantu abatyebe kakhulu kunye nokutyeba kakhulu ().

Ukongeza, ukutya iintlanzi rhoqo kunxulunyaniswa nokwehla komngcipheko wesifo kunye nokuphuculwa kwempilo yengqondo (,).

Umbutho weAmerican Heart Association ucebisa ngokutya ukutya okutya kwaselwandle oku-1 ukuya kwezi-2 veki nganye ().

Iindidi ezininzi zokutya kwaselwandle zingena-carb okanye ziphantsi kakhulu kwii-carbs. Iintlanzi kunye ne-shellfish nazo ziyimithombo efanelekileyo yeevithamini, iimaminerali kunye ne-omega-3s.

2. Imifuno ephantsi ye-carb

Imifuno engekho-starchy iphantsi kweekhalori kunye ne-carbs, kodwa iphezulu kwizondlo ezininzi, kuquka i-vitamin C kunye neemaminerali ezininzi.

Imifuno kunye nezinye izityalo ziqulethe i-fiber, leyo umzimba wakho ungagcini kwaye ufunxe njengezinye i-carbs.

Ke ngoko jonga ukubala kwabo kwe-digestible (okanye net), okuyi-carbs iyonke thabatha ifayibha. Igama elithi "net carbs" libhekisa nje kwii carbs ezifunxwe ngumzimba.

Qaphela ukuba i-carbs net kunye neziphumo zazo emzimbeni zinempikiswano, kwaye kufuneka uphando oluninzi.

Imifuno emininzi inee-carbs ezimbalwa kakhulu. Nangona kunjalo, ukusebenzisa enye imifuno "enesitatshi" njengeetapile, ii-yam, okanye ii-beet kunokubeka ngaphezulu komda wakho we-carb yosuku.

Ubalo lwe-carb yomnatha yemifuno engeyiyo yesitatshi isusela ngaphantsi kwe-1 gram kwikomityi enye yesipinatshi esiluhlaza ukuya kwi-7 gram kwikomityi enye yekomityi ephekiweyo yaseBrussels.

Imifuno ikwanazo ne-antioxidants ezinceda ukuzikhusela kwii-radicals zasimahla, ezizimolekyuli ezingazinzanga ezinokubangela ukonakala kweseli (, 20).

Ngaphezulu, imifuno enqamlezileyo efana ne-kale, i-broccoli, kunye nekholifulawa ziye zadityaniswa nokwehla komhlaza kunye nengozi yesifo sentliziyo (,).

Iimvumba ezisezantsi ze-carb zenza indawo enkulu yokutya okuphezulu kwe-carb.

Njengokuba:

• icauliflower ingasetyenziselwa ukulinganisa ilayisi okanye iitapile ezicujiweyo
• "Ii-zoodles" zinokwenziwa kwi-zucchini
• i-spaghetti squash yinto yendalo endaweni yespaghetti

Nayi eminye imizekelo yemifuno enobungakanani be-keto onokuyifaka kwisicwangciso sakho sokutya.

Uluhlu lwemifuno yeKeto:

• i-asparagus
• iponyoponyo
• ibrokholi
• ikhaphetshu
• icauliflower
• netyhukhamba
• iimbotyi eziluhlaza
• isityalo seqanda
• kudala
• ilethasi
• yeminquma
• ipepile (ngakumbi eluhlaza)
• ispinatshi
• iitumato
• uzucchini

I-carbs yomnatha kwimifuno engekho istatshi ukusuka ku-1 ukuya kwi-8 yeegramu ngekomityi nganye. Imifuno isondlo, iyakwazi ukuguquguquka, kwaye inokunceda ukunciphisa umngcipheko wezifo.

3. Isonka samasi

Kukho amakhulu eentlobo zesonka samasi. Ngethamsanqa, uninzi lusezantsi kakhulu kwii-carbs kwaye lunamafutha aphezulu, nto leyo ebenza balungele ukutya okunesondlo ketogenic.

I-ounce enye (i-28 gram) yetshizi ye-cheddar ibonelela nge-1 gram yee-carbs, 6.5 yeeprotheyini, kunye nenani elifanelekileyo le-calcium ().

Itshizi iphezulu kumanqatha azalisiweyo, kodwa ayiboniswanga ukuba yonyusa umngcipheko wesifo sentliziyo. Ngapha koko, olunye uphando lubonisa ukuba itshizi inokunceda ukukhusela isifo sentliziyo (,).

I-Cheese iqulethe i-linoleic acid edibeneyo, enamafutha adibaniswe nokulahleka kweoli kunye nokuphuculwa komzimba (26).

Ukongeza, ukutya itshizi rhoqo kunokunceda ukunciphisa ukulahleka kobunzima bemisipha kunye namandla okwenzeka ngokuguga.

Isifundo seeveki ezili-12 kubantu abadala abadala bafumanise ukuba abo batya ii-ounces eziyi-7 (210 gram) zeshizi ye-ricotta ngemini bafumana ubunzima obuncinci bemisipha kunye nokomelela kwamandla emisipha ngexesha lesifundo kunabanye ().

Nazi ezinye iitshizi ezisezantsi kwiikhabho zokutya keto.

Uluhlu lweketo sisi:

• itshizi eluhlaza okwesibhakabhaka
• brie
• camembert
• cheddar
• chevre
• ikholoni jack
• isonka samasi se-Cottage
• icwambu lesonka samasi
• ukudlula
• itshizi yebhokhwe
• halloumi
• I-Havarti
• Iilimburger
• imanchego
• uyenza
• mozzarella
• mongo
• parmesan
• Ipepile jack
• Ngqo
• romano
• itshizi yomtya
• ISwitzerland

I-Cheese ityebile kwiprotheni, i-calcium, kunye ne-fatty acids, kodwa iqulethe inani elincinci le-carbs.

4. Iiavokhado

Ii-avocado ziphilile ngendlela emangalisayo; Ii-ounces eziyi-3.5 (i-100 gram), okanye malunga nesiqingatha se-avocado ephakathi, iqulethe i-9 gram yee-carbs.

Nangona kunjalo, ezi-7 zezi fiber, ngoko ke i-carb net kuphela yi-2 gram ().

Ii-avocado ziphezulu kwiivithamini kunye neeminerals, kubandakanya i-potassium, iminerali ebalulekileyo abantu abaninzi abanokufumana ngokwaneleyo. Ngaphezu, ukutya okuphezulu kwe-potassium kunokunceda ukwenza utshintsho kwisidlo se ketogenic kube lula ().

Ukongeza, iiavokhado zinokunceda ukuphucula amanqanaba e-cholesterol kunye ne-triglyceride.

Olunye uphononongo lufumanise ukuba abathathi-nxaxheba batya i-avokhado enye ngosuku baba neziphumo eziluncedo kumngcipheko we-cardio-metabolic wabo kubandakanya amanqanaba asezantsi e-LDL (embi) ye-cholesterol. ().

Iiavokhado ziqulathe 2 iigrem zecarbs ngesefu nganye kwaye ziphezulu kwifayibha kunye nezakha mzimba ezininzi, kubandakanya ne potassium. Ukongeza, banokunceda ukuphucula iimpawu zokumakisha zentliziyo.

5. Inyama kunye neenkukhu

Inyama kunye neenkukhu kuthathwa njengokutya okutyayo kwisidlo se ketogenic.

Inyama entsha kunye neenkukhu aziqulathanga carbs kwaye zityebile kwiivithamini B kunye neeminerali ezininzi ezibalulekileyo (,).

Ikwangumthombo omkhulu weprotein ekumgangatho ophezulu, ebonakalisiweyo ukunceda ukugcina ubunzima bemisipha ngexesha lokutya okuncinci kakhulu kwe-carb (,).

Olunye uphononongo lwabasetyhini abadala lufumanise ukuba ukutya ukutya okunamafutha amaninzi kukhokelele kumanqanaba e-HDL (elungileyo) e-cholesterol awayephezulu nge-5% kunamafutha asezantsi, ukutya okuphezulu kwe-carb ().

Kungcono ukhethe inyama etyiswe ngengca, ukuba kunokwenzeka. Kungenxa yokuba izilwanyana ezitya ingca zivelisa inyama enexabiso eliphezulu lamafutha omega-3, conjugated linoleic acid, kunye nee-antioxidants kunenyama evela kwizilwanyana ezitya ukutya okuziinkozo ().

Inyama kunye neenkukhu aziqukethe i-carbs kwaye zizityebi kwiiprotheni eziphezulu kunye nezondlo ezininzi. Inyama eyotyiswe ngengca lolona khetho lusempilweni.

6. Amaqanda

Amaqanda yenye yezona zinto zisempilweni kunye nokutya okunezinto ezininzi emhlabeni.

Elinye iqanda elikhulu liqukethe ngaphantsi kwe-1 gram ye-carbs kunye ne-6 gram yeprotheni, eyenza amaqanda abe kukutya okufanelekileyo kwendlela yokuphila ketogenic ().

Ukongeza, amaqanda abonakalisiwe ukuba abangele iihormoni ezonyusa iimvakalelo zokugcwala kunye nokuhlutha (,).

Kubalulekile ukutya lonke iqanda, njengoko uninzi lwezondlo zeqanda zifumaneka kwi-yolk. Oku kubandakanya i-antioxidants lutein kunye ne-zeaxanthin, enceda ukukhusela impilo yamehlo ().

Nangona izikhupha zamaqanda ziphezulu kwi-cholesterol, ukuzitya akuzinyusi i-cholesterol yegazi kuninzi lwabantu. Ngapha koko, amaqanda abonakala eguqula ubungakanani bamasuntswana e-LDL ngendlela eyehlisa umngcipheko wesifo sentliziyo ().

Amaqanda aqulathe ngaphantsi kwe-1 gram yee-carbs nganye kwaye anokukunceda ugcine ugcwele iiyure. Ziphezulu kwizondlo ezininzi kwaye zinokunceda ukukhusela impilo yamehlo nentliziyo.

7. Ioyile yekhokhonathi

Ioyile yekhokhonathi ineempawu ezizodwa ezenza ukuba ilungele ukutya okunesondlo ketogenic.

Ukuqala, iqulethe i-chain-triglycerides (MCTs). Ngokungafaniyo namanqatha amade ombane, ii-MCTs zithathwa ngokuthe ngqo sisibindi kwaye ziguqulwe zenziwe iitoni okanye zisetyenziswe njengomthombo wamandla okhawulezayo.

Ngapha koko, ioyile yekhokhonathi isetyenziselwe ukwandisa amanqanaba e-ketone kubantu abane-Alzheimer's disease kunye nezinye iingxaki zengqondo kunye nenkqubo ye-nervous ().

Eyona asidi iphambili kwioyile yekhokhonathi yi-lauric acid, i-fat-chain chain. Kucetyisiwe ukuba umxube weoyile yekhokhonathi yee-MCTs kunye ne-lauric acid inokukhuthaza inqanaba elizinzileyo le-ketosis (,).

Ngaphezulu, ioyile yekhokhonathi inokunceda abantu abadala abanokutyeba kakhulu ukuba banciphise ubunzima kunye namafutha esiswini.

Kwesinye isifundo, amadoda atya iipunipoons ezi-2 (i-30 ml) yeoyile yekhokhonathi ngosuku aphulukana ne-intshi enye (2.5 cm), ngokwe-avareji, esinqeni sakhe ngaphandle kokwenza naluphi na olunye utshintsho lokutya (,).

Ngolwazi oluthe kratya malunga nokongeza ioyile yekhokhonathi kwindlela otya ngayo, funda eli nqaku.

Ioyile yekhokhonathi ityebile kwii-MCTs, ezinokunyusa imveliso yeetone. Ukongeza, inokunyusa izinga lokutya kunye nokukhuthaza ukulahleka kobunzima kunye namafutha esiswini.

8. I-Plain yogurt yesiGrike kunye ne-cottage cheese

I-Plain Greek yogurt kunye ne-cottage cheese ziphilile, ukutya okuneproteni ephezulu.

Ngelixa ziqulathe ezinye iikhabhohbhayithi, zisenakho ukubandakanywa kwindlela yokuphila ye-ketogenic ngokumodareyitha.

Ikomityi yesiqingatha (i-105 yeigram) yeyogurt ecacileyo yamaGrike ibonelela ngeegram ze-4 zecarbs kunye ne-9 gram yeprotheni. Elo nani le-cottage cheese libonelela nge-5 gram ye-carbs kunye ne-11 gram yeprotein (,).

Zombini i-yogurt kunye ne-cottage cheese zibonisiwe ukunceda ukunciphisa ukutya kunye nokukhuthaza iimvakalelo zokugcwala (,).

Umntu uzenzela amashwamshwam amnandi yedwa. Nangona kunjalo, zombini zinokudityaniswa namantongomane aqingqiweyo, isinamoni, okanye ezinye iziqholo kunyango lweketo olukhawulezayo nolulula.

Zombini i-yogurt ecacileyo kunye ne-cottage cheese ziqulethe i-5 gram ye-carbs ngokukhonza. Izifundo zibonise ukuba ziyanceda ukunciphisa ukutya kwaye zikhuthaze ukugcwala.

9. Ioli yomnquma

Ioyile yomnquma ibonelela ngezibonelelo ezinomdla kwintliziyo yakho.

Iphezulu kwi-asidi ye-oleic, i-monounsaturated fat efunyenwe ukunciphisa imeko yesifo sentliziyo kwizifundo ezininzi (,).

Ukongeza, ioyile ye-oliva enyulu engaphezulu kwentombazana iphezulu kwii-antioxidants ezaziwa ngokuba ziiphenol. Ezi khompawundi zikhusela ngakumbi impilo yentliziyo ngokunciphisa ukudumba kunye nokuphucula ukusebenza kwemithambo (,).

Njengomthombo weoli ecocekileyo, ioyile yomnquma ayiqulathanga carbs. Sisiseko esifanelekileyo sokunxiba isaladi kunye nemayonnaise esempilweni.

Kuba ayizinzanga njengamafutha agcwalisiweyo kumaqondo obushushu aphezulu, kungcono ukusebenzisa ioyile yomnquma ekuphekeni kobushushu obuncinci okanye ukuyongeza kukutya emva kokuba kuphekiwe.

I-oli yomnquma engaphezulu kwentombi iphezulu kumafutha e-monounsaturated fat and antioxidants. Kukulungele ukunxitywa kwesaladi, imayonnaise, kunye nokongeza ukutya okuphekiweyo.

10. Amandongomane nembewu

Amantongomane kunye nembewu ziphilile, zinamafutha aphezulu, kunye nokutya okune-carb ephantsi.

Ukusetyenziswa rhoqo kwamandongomane kunxulunyaniswe nomngcipheko ophunguliweyo wesifo sentliziyo, umhlaza othile, uxinzelelo kunye nezinye izifo ezinganyangekiyo (, 55).

Ngapha koko, amandongomane kunye nembewu ziphezulu kwifayibha, ezinokukunceda uzive ugcwele kwaye ubambe iikhalori ezimbalwa ().

Nangona onke amandongomane kunye nembewu ziphantsi kwii-carbs zomnatha, isixa siyahluka kancinci phakathi kweentlobo ezahlukeneyo.

Nazi izibalo ze-carb ye-ounce enye (28 gram) yamantongomane athandwayo kunye nembewu (,,,,,,,,,,,,,,

• iiamangile: 2 gram net carbs (6 gram zizonke iikhabho)
• Amantongomane eBrazil: 1 gram net carbs (3 gram zizonke iikhabho)
• Iifayile: Iigremu eziyi-8 ze-carbs net (9 gram zizonke iikhabho)
• Amantongomane amaMacadamia: 2 gram net carbs (4 gram zizonke iikhabho)
• iipecans: 2 gram net carbs (4 gram zizonke iikhabho)
• iipistachios: Iigrama ezi-5 ze-carbs net (8 gram zizonke iikhabho)
• imidiliya: 2 gram net carbs (4 gram zizonke iikhabho)
• iimbwe zechai: 1 gram net carbs (12 gram zizonke iikhabho)
• iimbewu zeflaxI-0 gram i-carbs yomnatha (i-8 iigremu zizonke iikhabho)
• ithanga lembewu: I-3 gram i-carbs net (i-5 gram iyonke iikhabho)
• iimbewu zeesame: I-3 gram i-carbs net (i-7 gram iyonke iikhabho)

Amantongomane kunye nembewu ziphilile entliziyweni, ziphezulu kwifayibha, kwaye zinokukhokelela ekwaluphaleni okunempilo. Banikezela nge-0 ukuya kwi-8 yeegram ze-carbs nge-ounce.

11. Amaqunube

Uninzi lweziqhamo luphezulu kakhulu kwii-carbs ukubandakanya ukutya kwe-ketogenic, kodwa amajikijolo ahlukile.

Amajikijolo asezantsi kwii-carbs kwaye aphezulu kwifayibha. Ngapha koko, amaqunube kunye namaqunube amnyama ane-fiber eninzi njengee-carbs ezigayekayo.

Ezi ziqhamo zincinci zilayishwe ii-antioxidants eziye zongezwa ngokunciphisa ukudumba nokukhusela kwizifo (,,).

Nazi izibalo ze-carb yee-ounces eziyi-3.5 (100 grams) zamanye amajikijolo (,,,):

• amaqunube amnyama: Iigrama ezili-11 ze-carbs net (i-16 gram zizonke iikhabho)
• iiblueberries: Iigramu ezili-9 ze-carbs net
• Iirasbheri: 6 iigrem carbs net (12 gram zizonke iikhabho)
• amaqunube: I-7 gram i-carbs net

Amaqunube atyebile kwizakhamzimba ezinokunciphisa umngcipheko wezifo. Banikezela nge-5 ukuya kwi-12 yeegramu ze-carbs nge-3.5-ounce.

12. Ibhotolo nekhrim

Ibhotolo kunye nekhrimu ngamafutha alungileyo anokubandakanya kwisidlo se ketogenic. Inye inezinto kuphela ezilandelwayo ze-carbs ngokusebenza (,).

Iminyaka emininzi, ibhotolo kunye nekhrim bekukholelwa ukuba zibangela okanye zinegalelo kwisifo sentliziyo ngenxa yokutya okunamafutha aphezulu. Nangona kunjalo, izifundo ezininzi ezinkulu zibonise ukuba, kubantu abaninzi, amanqatha agcweleyo awadibananga nesifo sentliziyo (,).

Ngapha koko, olunye uphononongo lubonisa ukuba ukusetyenziswa ngokulingeneyo kobisi olunamafutha aphezulu kunokunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nokubetha (,,).

Njengazo zonke iimveliso zobisi ezinamafutha, ibhotolo kunye nekhrim zityebile kwi-conjugated linoleic acid, i-acid enamafutha enokukhuthaza ukulahleka kwamafutha (30).

I-Butter kunye ne-khrim ziphantse zazama-carb kwaye zibonakala ngathi azinacala okanye ziluncedo kwimpilo yentliziyo xa isetyenziswe ngokumodareyitha.

13. Iishayile zeshirataki

I-Shirataki noodle longezo olumnandi kwisidlo se ketogenic. Ungazifumana kufutshane nemveliso kwivenkile zokutya okanye kwi-Intanethi.

Ziqulathe ngaphantsi kwe-1 gram ye-carbs net kunye neekhalori ezili-15 ngokusebenza kuba ikakhulu zingamanzi ().

Ngapha koko, ezi noodles zenziwe ngefayibha ebonakalayo ebizwa ngokuba yi-glucomannan, enokufumana ukuya kuthi ga kuma-50 ubunzima bayo emanzini ().

Ifayibha ene-viscous yenza i-gel ecothisa ukuhamba kokutya ngokusebenzisa indlela yakho yokwetyisa. Oku kunokunceda ukunciphisa indlala kunye neswekile egazini spikes, kuyenza iluncedo ekunciphiseni ubunzima kunye nolawulo lweswekile (,,).

I-Shirataki noodle ziza ngeendlela ezahlukeneyo, kubandakanya irayisi, i-fettuccine kunye neelwimi. Banokufakwa endaweni yeeodles eziqhelekileyo kuzo zonke iintlobo zokupheka.

I-noodle ye-Shirataki iqulethe ngaphantsi kwe-1 gram yee-carbs ngokusebenza. I-fiber yabo ebonakalayo inceda ukunciphisa ukuhamba kokutya ngokusebenzisa indlela yakho yokugaya ukutya, ekhuthaza ukugcwala kunye nenqanaba leswekile yegazi.

14. Iminquma

Iminquma ibonelela ngezibonelelo ezifanayo zempilo njengeoyile yomnquma, kuphela kwifom eqinileyo.

I-Oleuropein, eyona antioxidant iphambili efumaneka kwiminquma, ineepropathi ezichasene nokudumba kwaye inokukhusela iiseli zakho ekonakaleni ().

Ukongeza, kwizifundo ze-vitro zibonisa ukuba ukutya iminquma kunokunceda ekuthinteleni ukulahleka kwethambo kunye nokunciphisa uxinzelelo lwegazi, nangona kungekho zilingo zabantu ezikhoyo (,).

Iminquma yahluka ngesiqulatho seCarb ngenxa yobukhulu bayo. Nangona kunjalo, isiqingatha seecarbs zabo zivela kwifayibha, ke umxholo wabo wecarbible digestible uphantsi kakhulu.

Iminquma elishumi (34 iigrem) iqulethe i-2 gram yee-carbs zizonke kunye ne-1 gram yefayibha. Oku kusebenza kubalo lwe-carb ye-net malunga ne-1 gram kuxhomekeke kubukhulu ().

Iminquma ityebile kwii-antioxidants ezinokunceda ukukhusela impilo yentliziyo kunye nethambo. Ziqulethe i-1 gram ye-carbs nge-ounce.

15. Ikofu neti

Ikofu kunye neti ziziselo ezisempilweni, ezingenacarb.

Ziqulathe i-caffeine, eyonyusa imetabolism yakho kwaye inokunceda ukuphucula ukusebenza komzimba, ukuphaphama, kunye nomoya (,,).

Ngaphezulu, ikofu kunye nabaseli beti babonakalisiwe ukuba banomngcipheko ophungulwe kakhulu wesifo seswekile. Ngapha koko, abo batya ikofu iphezulu banomngcipheko ophantsi wokuphuhliswa kweswekile ().

Ukongeza ukhilimu onzima kwikofu okanye iti kulungile kodwa hlala kude nekhofi "ekhanyayo" kunye neetayi zeti. Ezi zinto zenziwe ngobisi lwe-nonfat kwaye ziqukethe i-carb ephezulu.

Ikofu engenaswekile kunye neti ayinaziqulatho zekhabhathi kwaye inokunceda ukukhulisa iqondo lokunciphisa umzimba, kunye nokusebenza komzimba kunye nengqondo. Banokunciphisa umngcipheko wesifo seswekile.

16. itshokholethi emnyama kunye nomgubo wecocoa

Itshokholethi emnyama kunye necocoa yimithombo emnandi yee-antioxidants.

Ngapha koko, icocoa ibonelela ngemisebenzi yokulwa ne-antioxidant njengaso nasiphi na esinye isiqhamo, kubandakanya iiblueberries kunye neacai berries ().

Itshokholethi emnyama iqulethe i-flavanols, enokunceda ukunciphisa umngcipheko wesifo sentliziyo ngokunciphisa uxinzelelo lwegazi kunye nokugcina imithambo isempilweni (96, 97, 98).

Kuyamangalisa ukuba, itshokholethi inokuba yinxalenye yokutya kwe ketogenic. Nangona kunjalo, kubalulekile ukuba ukhethe itshokholethi emnyama equkethe ubuncinci be-70% ye-cocoa solids, ngakumbi ngakumbi, kwaye utye ngokumodareyitha.

I-ounce enye (i-28 gram) yetshokholethi engenashukela (i-100% yecocoa) ine-3 gram ye-carbs net ().

Itshokholethi emnyama kunye necocoa powder ziphezulu kwii-antioxidants kwaye zinokunceda ukunciphisa umngcipheko wesifo sentliziyo.

Umgca wezantsi

Ukutya kwe ketogenic kunokusetyenziselwa ukufezekisa ukulahleka kwesisindo, ulawulo lweswekile yegazi, kunye nezinye iinjongo ezinxulumene nempilo.

Ngethamsanqa, inokubandakanya iintlobo ezahlukeneyo zokutya okunesondlo, okumnandi, kunye nokutya okunokuvumela ukuba uhlale kuluhlu lwakho lwemihla ngemihla.

Ukuvuna zonke izibonelelo zezempilo zokutya kwe ketogenic, yitya ukutya okunee keto rhoqo.