Amarayisi awukudla okunempilo kakhulu, kodwa labo abadla i-keto kungase kudingeke banciphise ukudla kwabo. Ziqukethe ama-hydrate amangaki? Ingabe zibhekwa njenge-ketogenic?
Uma silandela ukudla okune-carbohydrate ephansi njenge Ukudla kwe-ketogenic, cishe sizofuna ukugcina ukudla kwethu kwansuku zonke kwe-carbohydrate ephakathi kuka-15 no-30 isiyonke, kuye ngemigomo yethu yomuntu siqu. Lokhu kuzohluka uma sifuna ukukhuluphala, ukwehlisa isisindo noma ukusigcina kahle.
Mangaki ama-carbohydrates omisiwe?
Iqiniso liwukuthi asikwazi ukudla omisiwe ekudleni kwe-ketogenic. Nakuba zinezinzuzo eziningi zezempilo, azikho ohlwini lokudla okuvunyelwe yi-keto ngenxa yokuqukethwe kwabo okuphezulu koshukela nama-carbohydrate.
Kukhona cishe ama-calories angu-217 kanye namagremu angu-47 kashukela enkomishini ewuhhafu yamagilebhisi omisiwe. Ngakolunye uhlangothi, ukukhonza kwe-100-gram kune-whipping 79 amagremu ama-carbohydrate. Ngenxa yalokho, omisiwe akusona isiphuzo esinekhalori ephansi noma esinoshukela ophansi. Ngakho-ke akumangazi ukuthi abavunyelwe ekudleni kwe-keto. Kodwa-ke, aziqukethe izithako ezingezona ze-keto njengoshukela, ama-sweeteners okwenziwa, namafutha acolisisiwe, kodwa ziphezulu kuma-carbohydrates.
Ngokufanayo, amagilebhisi nawo acebile kuma-carbohydrates ngaphambi kokoma. Ama-carbohydrate akumagilebhisi aphezulu kakhulu ukuthi angawathokozela ekusetshenzisweni okuvamile ekudleni kwe-keto, kodwa kunenqwaba yezinto ezithatha indawo ezingabamba ukunambitheka kwezithelo. Ngakho-ke kunconywa ukukhetha izinketho ezingenashukela ezinama-carbohydrate ambalwa.
abayona keto
Nakuba ushukela omvinini omisiwe ungushukela wemvelo, usephezulu kakhulu entweni encane kangaka yokudla. Okuwukuphela kwendlela esingafaka ngayo amagilebhisi omisiwe ekudleni kwethu kwansuku zonke kungaba ngamanani amancane kakhulu, mhlawumbe ingxenye kuya kwekota yokuphakelwa okuchazwe ngenhla.
Nakuba ama-raisin anezinzuzo eziningi zezempilo, kufanele agwenywe ngoba ane ama-carbohydrate amaningi kanye namafutha amancane.
Ama-raisin kufanele agwenywe ekudleni kwe-keto ngenxa yokuqukethwe kwawo okuphezulu kwe-carbohydrate. Ukuze sihlale ku-ketosis, sizogcina isamba sethu sokudla kwe-carbohydrate phakathi kwama-20 nama-30 amagremu ngosuku. Futhi singasesha ezinye izithelo ama-carbohydrate aphansi njengenketho.
Ama-raisin aphakeme kuma-carbs futhi aphansi ngamafutha, okuyizinto eziphikisana ne-polar zama-macros adingekayo ekudleni kwe-keto. Lolu hlobo lokudla luncoma amafutha angama-70%, amaprotheni angama-20-25% kanye nama-carbohydrate angama-5-10% njengesilinganiso esinconyiwe se-macronutrient. Lokhu kusho ukuthi ukudla okuningi kufanele kube namafutha amaningi kanye nama-carbohydrate amancane.