Iziphuzo zobisi nemifino ziyizithako ezihlwabusayo nezibalulekile ekuphekeni okuningi. Noma kunjalo, labo abangena ekudleni kwe-keto abanaso isiqiniseko sokuthi bangakwazi yini ukukuthatha.
I-Keto iwukudla okune-carb ephansi kakhulu, amafutha amaningi, ukudla okunamaprotheni aphakathi. Kwe Ukudla kwe-ketogenic, abantu abaningi badinga ukukhawulela ukudla kwabo ama-carbohydrate kuze kufike ku-25 kuya ku-30 amagremu we-net carbs ngosuku. Umqondo wama-carbohydrates esele ubhekise enanini eliphelele lamacarbohydrate kukhishwe okuqukethwe yifayibha.
Ngakho-ke ukuze ubisi lube yi-keto, kufanele lube nama-carbohydrate aphansi. Nakuba ezinye zingezona i-keto-friendly, ezinye izinhlobo ze-keto-friendly.
Izinhlobo zobisi okufanele uzigweme ku-keto
I-Keto dieters kufanele igweme ubisi oluqukethe inani elilinganiselwe noma eleqile lama-carbohydrate. Isibonelo, wonke ubisi olunoshukela, okuhlanganisa izinguqulo ezinoshukela we-keto milks, kufanele zilinganiselwe ngoba zigcwele ama-carbohydrates avela kushukela owengeziwe.
Nazi ezinye ubisi okufanele sizigweme ngenkathi sikwi-ketosis:
- Ubisi lwenkomo. Lokhu kuqukethe i-lactose noma ushukela wobisi. Lokhu kubandakanya ubisi lwenkomo oluhwamukile, oluhlungiwe kakhulu, noluluhlaza. Inkomishi eyodwa (244 ml) yamafutha angu-2% iqukethe amagremu angu-12 wenet carbs.
- isiphuzo se-oat. Ubisi lwe-oat lwenziwa nge-oats, ngokwemvelo enama-carbohydrates amaningi. Lokhu kwenza kungafaneleki ekudleni kwe-keto. Inkomishi eyodwa inikeza amagremu angu-17 wama-carbohydrate.
- Isiphuzo selayisi. Njenge-oatmeal, irayisi ngokwemvelo inama-carbohydrate amaningi, okwenza irayisi yemifino iphuze ubisi oluphezulu lwe-carbohydrate. Inkomishi eyodwa iqukethe amagremu angu-21 wama-carbohydrate.
- Ubisi olujiyile olumnandi. Iqukethe amanani aphezulu kashukela owengeziwe futhi isetshenziselwa ukwenza ama-dessert amnandi. Ngenxa yokuqukethwe kwawo ushukela omningi, akufanele sikudle ngenkathi sikulokhu kudla. Inkomishi eyodwa iqukethe amagremu angu-165 e-net carbs.
- Ubisi lwezimbuzi. Njengenyama yenkomo, izimbuzi ziqukethe ushukela wemvelo ozenza zibe phezulu kakhulu kuma-carbohydrate ukuba abe yi-keto. Inkomishi eyodwa inikeza amagremu angu-11 wama-carbohydrate.
ubisi lwe-keto
Ubisi oluvunyelwe kufanele lube nama-carbohydrate amancane. Ngenhlanhla, kunezinketho ezimbalwa ezinempilo. Kodwa-ke, kufanele sikhumbule ukuthi yizinguqulo ezingenashukela kuphela zalezi zibisi ezifanele ukudla kwe-keto. Futhi, amanani e-carb azohluka kakhulu phakathi kwemikhiqizo ngenxa yezithako zawo ezihlukene kanye nokwakheka.
Nazi ezinye ze-keto milks:
- isiphuzo se-almond. the ubisi lwe-alimondi cishe isetshenziswa kakhulu ku-keto. Ayibizi, ithengiswa ezitolo eziningi, futhi ine-carbs ephansi, equkethe nje igremu elingu-1 lama-carbohydrate enkomishini ngayinye.
- Ubisi lukakhukhunathi. Ukhukhunathi uyindlela enhle futhi, kodwa ezinye izinhlobo ziqukethe amagremu angu-5 wama-carbs enetha ngenkomishi eyodwa. Njengoba lokhu kuyingxenye yesihlanu yesabelo sansuku zonke sama-carbohydrates ekudleni kwe-keto, kufanele kusetshenziswe kancane.
- isiphuzo se-macadamia nut. Lokhu kubiza kakhulu kunezinye i-keto milks, kodwa yi-carbs ephansi kakhulu. Inkomishi eyodwa iqukethe igremu elingu-1 le-fiber kanye nama-carbs angu-0.
- isiphuzo sefilakisi. Yenziwe ngembewu yefilakisi, iphezulu kumafutha e-Omega-3 eqeda ukuvuvukala. Inkomishi eyodwa iqukethe igremu elingu-1 lama-carbohydrate.
- Ubisi oludakayo. Inguqulo engenashukela iqukethe igremu elingu-1 lefayibha kanye nama-carbs angu-3 enkomishini ngayinye. Ngaphezu kwalokho, inikeza amagremu angu-7 amaprotheni.
- isiphuzo se-cashew. Lolu hlobo luqukethe amagremu angu-2 kuphela we-net carbs inkomishi ngayinye.
- isiphuzo sephizi. Njengomdumba, uphizi ngokwemvelo unamaprotheni amaningi, futhi ubisi lwephizi luqukethe amagremu angu-8 wamaprotheni kanye namagremu angu-2 wama-carbs net inkomishi eyodwa.
- Ingxenye nengxenye. Uhhafu nohhafu inhlanganisela yobisi lwenkomo lonke kanye nokhilimu osindayo. Iqukethe kuphela igremu elingu-1 lama-carbohydrate ayi-30ml futhi ithatha indawo enhle yobisi lwenkomo.
- Ukhilimu owugqinsi. Ukhilimu osindayo ingxenye yamafutha ehlukaniswa nobisi lwenkomo olusha ukuze kwenziwe ibhotela noma ukhilimu ohlutshiwe. Inamafutha amaningi nama-kilojoule, kodwa iqukethe igremu elingu-1 kuphela lama-carbs ayi-30 ngama-ounces ayi-XNUMX.