Izaqathi zivunyelwe ku-keto

Izaqathi zivunyelwe ku-keto

• Ucwaningo lwakamuva lubonisa ukuthi izaqathi zivunyelwe ekudleni kwe-keto, ngenxa yokuqukethwe kwe-carbohydrate emaphakathi ezikuqukethe.

• Ukudla kwe-keto kusekelwe ekunciphiseni ukudliwa kwama-carbohydrate nokwandisa ukudla kwamafutha namaprotheni.

• Uma udla inkomishi yezaqathi, enesisindo esingaphezu kwamagremu angu-122, inani eliphelele lama-carbohydrate elikuyo lingamagremu angu-9 kuphela.
• Ngakho-ke, izaqathe zingadliwa ngobuningi obuphakathi ngaphandle kokuthinta ukudla kwe-keto.

Kodwa-ke, udinga ukuqaphela lapho udla izaqathe, ikakhulukazi uma unesimo esithile sempilo esidinga ukukhawulela inani lama-carbohydrates ekudleni.
Kungase kube kuhle ukuthi uthintane nochwepheshe wezokudla ngaphambi kokufaka izaqathi ekudleni kwakho.

Ngakolunye uhlangothi, kufanele unake imikhiqizo ye-carrot egayiwe kanye neziphuzo zejusi eziqukethe ushukela owengeziwe.
Ijusi ye-carrot enoshukela, noma ngabe ilungiselelwe ekhaya, ivinjelwe ekudleni kwe-keto ngenxa yokuqukethwe kwayo ushukela ophezulu.

Ngakho-ke, kungashiwo ukuthi izaqathe zivunyelwe ekudleni kwe-keto, kodwa kufanele zidliwe ngokulinganisela nangenani elilinganiselwe ukuze kugcinwe ukudla okudingekayo.
Kungcono ukuxhumana nesazi sokudla okunempilo ukuze uthole inani elifanele lezaqathi futhi uzihlanganise nakho konke okunye ukudla ekudleni kwakho.

Kungani izaqathe zivinjelwe ekudleni?

• Ukufaka izaqathi ekudleni kwansuku zonke kunenzuzo ekunciphiseni isisindo, njengoba iqukethe i-fiber yokudla eyenza uzizwe ugcwele isikhathi eside futhi isiza ukulawula ukudla.

Kodwa-ke, kufanele siqaphele eminye yemiphumela emibi kanye nokulimala okungabangelwa izaqathi uma zidliwa ngokweqile.
Isibonelo, izaqathe ziqukethe iphesenti eliphezulu le-fiber, elivimbela ukumuncwa kwezakhi ezibalulekile ezifana ne-magnesium nensimbi, futhi ngaleyo ndlela zingathinta kabi impilo yomzimba.

Ngakolunye uhlangothi, izaqathi nazo ziqukethe amazinga aphezulu kashukela wemvelo, okhuphula ushukela egazini futhi angase abangele ukukhuluphala kulabo abanenkinga yokulawula amazinga kashukela.

Yikuphi ukudla okulula okuvunyelwe ku-keto?

• Ukudla okulula okuvunyelwe ekudleni kwe-keto kuyisinqumo esihle kubantu abalandela lokhu kudla okukhethekile.

• Izinhlobo ezinhle kakhulu zokudla okulula ezivunyelwe ekudleni kwe-keto ngamantongomane.
• Ezinye zezinhlobo ezivunyelwe zamantongomane angadliwa ama-pistachios, ama-cashews, ama-alimondi, nama-walnuts.
• Ungadla futhi i-cocoa nibs, ukhukhunathi, nezinhlamvu zikabhekilanga.

• Ngaphezu kwalokho, ungadla amaqanda abilisiwe, noma lokho okwaziwa ngokuthi amaqanda agayiwe, njenge-snack yokudla phakathi kokudla.

• Isaladi yeCaprese nayo iyisnack se-keto.
• Kubhekwa njengokudla okune-carb ephansi, okunamafutha amaningi.

• Ngokuvamile, kufanele ugxile ekudleni ukudla okunothe ngamafutha ekudleni kwe-keto futhi unciphise ukusetshenziswa kwama-carbohydrate.
• Umzimba udla amafutha agayiwe ukuze ukhiqize amandla, futhi ngaleyo ndlela usize ekunciphiseni isisindo.

Kubalulekile ukuthi abantu abadla i-keto balandele izinkombandlela zokudla ngokucophelela futhi bathole iseluleko kodokotela noma ochwepheshe bokudla okunomsoco ngaphambi kokuqala ukudla.

Kungakhi ukudla okuvunyelwe ku-keto?

• Ngokuvamile, ukudla ekudleni kwe-keto kuhlukaniswa ngezidlo ezi-3 eziyinhloko kanye nokudla okulula oku-2 noma oku-3.

Isibonelo sokuhlukaniswa kokudla kwe-keto diet kungaba kanje:

• Ibhulakufesi: Ingaqukatha i-omelet enezingcezu zokudla kwasolwandle kanye namafutha anempilo njengamafutha kakhukhunathi, amafutha omnqumo kanye nebhotela.
• Isidlo sasemini: Kungahlanganisa nenyama evunyelwe ekudleni kwe-keto, njengenyama ebomvu, i-turkey, nenkukhu.
  Qiniseka ukuthi udla ukudla okunomsoco okugcwele izakhamzimba ezibalulekile emzimbeni.
• Isidlo sakusihlwa: Kungase futhi kuhlanganise inyama nenhlanzi evunyelwe ekudleni kwe-keto.

• Ngaphezu kwalokho, ungadla ukudla okulula oku-2 noma oku-3 ekudleni kwe-keto.

Kufanele futhi ugweme ukudla iziphuzo ezinoshukela nobisi oluvamile, futhi esikhundleni salokho uphuze ubisi lukakhukhunathi, ubisi lwe-alimondi, noma ubisi lobisi olunamafutha amancane.
Kumele kuqashelwe ukuthi inani lalezi ziphuzo alidluli ama-200 ml.

• Uma ulandela ukudla kwe-keto, ukudla kufanele kuhlukaniswe ngezidlo ezi-3 eziyinhloko kanye nokudla okulula okubili noma okuthathu.

Zingaki izaqathi ezivunyelwe ngosuku?

• Izaqathi ziyimifino ebalulekile ngokwezakhi namavithamini aqukethe.
• Kodwa-ke, izaqathi nazo zinezinhlanganisela ze-beta-carotene, ezinikeza izaqathi umbala wazo osawolintshi ohlukile.

Kunconywa ukuba udle isanqante eyodwa ngosuku, ngoba izaqathe kakade zicebile ku-vitamin A futhi ziqukethe inani elanele lezakhi ezidingwa umzimba nsuku zonke.
Ngaphezu kwalokho, odokotela babonisa ukuthi ukudla izaqathe ezi-3 ngosuku kuyinani elivumelekile, futhi akufanele lidlule.
Kufanele uqiniseke ukuthi awudli izaqathe ngokweqile, ngoba lokhu kungaholela emiphumeleni emibi empilweni yakho.
Ukuze ufinyelele umgomo wokulahlekelwa isisindo esinempilo, kunconywa ukuba udle isanqante eyodwa nsuku zonke, njengoba izofaka isandla emizamweni yakho yokugcina isisindo esinempilo.

Ngokuphathelene nenani lokudla okunomsoco lezaqathi, izaqathe zibhekwa njengama-kilojoule aphansi, njengoba isanqante esiphakathi nendawo iqukethe cishe ama-microgram angu-509 kavithamini A. Leli nani libhekwa njengomkhawulo ophakeme kakhulu ovunyelwe ngosuku olulodwa ukuvimbela ubuthi bevithamini A.
Ngaphezu kwalokho, wonke amagremu ayi-100 wezaqathi ezintsha aqukethe ama-microgram angama-285 we-beta-carotene kanye ne-16.706 IU kavithamini A.
Lokhu kusho ukuthi izaqathi zingaba nomthelela ekuthuthukiseni impilo yamehlo akho kanye nempilo yesikhumba jikelele.

• Ngakolunye uhlangothi, kufanele ukhumbule ukuthi akunconywa ukuphuza inani elikhulu le-carrot juice nsuku zonke.
• Izaqathi ziyinzuzo ngempela empilweni yamehlo, futhi ijusi yesanqante iqukethe iphesenti eliphezulu lezakhamzimba ezizuzisa amehlo.

Kufanele ukhumbule njalo ukuthi ibhalansi iyimfihlo yangempela yokudla okunempilo nokulinganisela.
Jabulela isanqante esisodwa ngosuku futhi uqiniseke ukuthi ufaka izinhlobonhlobo zokudla okunempilo ekudleni kwakho kwansuku zonke.

Ingabe izaqathe ziyawunyusa ushukela wegazi?

Abanesifo sikashukela bayelulekwa ukuthi behlise inani lama-carbohydrate adliwayo ekudleni kwabo libe phakathi kwama-45-60. Kuyaziwa ukuthi izaqathe zinoshukela omncane, nokho, kuye kwaboniswa ukuthi umzimba udla amandla amaningi ukuze ugaye izaqathi, cishe alingana namandla agcinwa umzimba uma udla izaqathi ziluhlaza futhi ngaphandle kokuzicwilisa. .
Ngakho-ke, kungashiwo ukuthi izaqathe azikhuphuli izinga likashukela egazini uma zidliwa ngokulinganisela.

Nokho, kunezici ezithile okufanele zicatshangelwe lapho kuxoxwa ngalesi sihloko.
Uma izaqathi ziphekwa, ingxenye yefiber yokudla iyalahleka, okuyisici esithonya izinga likashukela oweqile kwizaqathi eziphekiwe.
I-fiber ephezulu inomthelela ekwehliseni umphumela kashukela egazini.

Ngokombiko oshicilelwe kusizindalwazi seDrhealthbenefits, ijusi yekarothi inezinto ezinempilo ezenza ifanelekele abanesifo sikashukela, njengoba inganyusi kakhulu izinga likashukela egazini ngemuva kokuyidla.
Kukholakala ukuthi lokhu kungenxa yokuthi izaqathi ziqukethe amavithamini azuzisayo kanye nezinhlanganisela ezifana ne-vitamin A kanye ne-beta-carotene, enomthelela ekugcineni impilo yamehlo, ebalulekile kubantu abanesifo sikashukela.

Ngakolunye uhlangothi, i-website yezempilo nezokudla, iHealthline, iveza ukuthi asikho isizathu sokuthi abantu abanesifo sikashukela bangazidli izaqathi.
Nokho, abanesifo sikashukela batuswa ukuba banciphise ukudla kwabo izaqathi eziphekiwe futhi kunalokho bazidle ziluhlaza noma ngezinye izinhlobo ezingaphekiwe njengesaladi noma ijusi.

Yikuphi okungcono, izaqathe ezibilisiwe noma eziluhlaza?

• Ucwaningo lwesayensi lubonisa ukuthi kungakhathaliseki ukuthi izaqathi zilungiswa kanjani, zigcina umsoco wazo.

Inkomba ye-glycemic yezaqathi isukela cishe ku-16 kuye ku-60, kanti yona iphansi kakhulu kwizaqathi ezingaphekiwe, kulandele izaqathi eziphekiwe, bese kuba izaqathi ezigayiwe.
Ngakho-ke, kungashiwo ukuthi izaqathe ezibilisiwe zibhekwa njengezingcono kakhulu ngokwenani lokudla okunomsoco.

• Izaqathi ziqukethe amazinga aphezulu amavithamini, ama-antioxidants, kanye ne-fiber enomthelela ekuthuthukiseni impilo evamile, ukunciphisa ingozi yomdlavuza, nokuvikela umzimba ezifweni ezingapheli.

• Kodwa-ke, izaqathe kufanele zidliwe ngokulinganisela futhi ngaphakathi kohlaka lokudla okulinganiselayo.
• Kunconywa ukudla izaqathe eziluhlaza nezibilisiwe ukuze uzuze ezakhamzimba eziqukethwe kuzo.
• Isibonelo, ku-100 amagremu wezaqathi eziluhlaza, iqukethe ama-calories angu-41, no-0.

Ngakho-ke, kungathiwa ukudla izaqathe ezibilisiwe kubhekwa njengento engcono kakhulu, njengoba igcina inani layo lokudla okunomsoco futhi kulula ukugaya nokumunca emzimbeni.
Uma kungekho ukungqubuzana komuntu ngamunye, kunconywa ukuthi uhlale ufaka izaqathe ekudleni kwakho kwansuku zonke, ukuze usebenzise kakhulu inani lazo lokudla okunomsoco futhi uthuthukise impilo yakho jikelele.

Ingabe izaqathe namakhukhamba kunciphisa isisindo?

Izaqathe namakhukhamba yizinqumo zokudla ezithandwayo, futhi abantu abaningi bayazibuza ukuthi bayasiza ngempela yini ekunciphiseni isisindo noma cha.
Le mifino emibili ingaba nomthelela omuhle ohlelweni lokulahlekelwa isisindo.

Izaqathi zibhekwa njengomthombo wekhalori ephansi, okusho ukuthi zingafakwa ekudleni kwakho kwansuku zonke ngaphandle kokwengeza ama-calories amaningi.
Ukwengeza izaqathi ekudleni kwakho kusiza ukukhulisa umuzwa wokusutha ngenxa yokuthi iqukethe i-fiber yokudla, futhi lokhu kunezinzuzo ezengeziwe ekuvuseleleni i-metabolism kanye nokushiswa kwamafutha omzimba anqwabelene.

Ngokuqondene nekhukhamba, kubhekwa njengenye yemifino engcono kakhulu esiza ekuqedeni isisindo esiningi.
Inothile nge-fiber futhi iqukethe inani eliphezulu lamanzi, elisiza ekuzizweni usuthi futhi linganciphisa isifiso sokudla ukudla okukhulu.
Ngaphezu kwalokho, ikhukhamba iqukethe ama-calories aphansi, okufaka isandla ekulahlekelweni kwesisindo sonke.

Ochwepheshe abaningi bokudla okunomsoco batusa ukudla izaqathe namakhukhamba ngenani elifanele njengengxenye yokudla okunempilo.
Aqukethe amazinga aphezulu amavithamini namaminerali, esiza ukuthuthukisa impilo evamile futhi asekele imisebenzi ehlukahlukene yomzimba.

Kodwa-ke, kubalulekile ukukhumbula ukuthi ukulahlekelwa isisindo akugcini nje ngokudla izaqathe namakhukhamba, kodwa kunalokho kufanele kudliwe ngaphakathi kokudla okulinganiselayo okuhlanganisa ukudla okunempilo okuhlukahlukene kanye nokusebenza ngokomzimba okuvamile.

• Sekukonke, okuhlanganisa izaqathe namakhukhamba ekudleni kwakho kwansuku zonke kunikeza izinzuzo eziningi zezempilo futhi kungase kube nomthelela enqubweni yokulahlekelwa isisindo.

Ingabe izaqathe zinama-carbohydrates?

• Izaqathi ziwumthombo omuhle wama-carbohydrate, njengoba izaqathe ziqukethe ikakhulukazi ama-carbohydrates namanzi.
• Ama-carbohydrate aqukethe isitashi noshukela njenge-sucrose ne-glucose.

Izaqathi zinikeza cishe amagremu angu-12 wama-carbohydrate ngegremu ngayinye, kanti ama-carbs anetha abekwe ku-100 amagremu.
Izaqathi nazo ziqukethe amagremu angu-3 efayibha kanye negremu elilodwa lamaprotheni.
Ngaphezu kwalokho, wonke amagremu angu-100 izaqathe aqukethe cishe ama-calories angu-50.

Kubalulekile futhi ukuveza ukuthi izaqathe ziqukethe amazinga aphansi amafutha namaprotheni, futhi okuqukethwe kwawo kwamanzi kusuka ku-86 kuya ku-95%.
Ama-carbohydrate akha cishe u-10% wezaqathi, cishe ingxenye yawo ingushukela.
I-fiber yakha ama-30% we-carbohydrate equkethwe kwizaqathi.

• Ngokuvamile, kungashiwo ukuthi izaqathe ziwukudla okunekhalori ephansi, njengoba ziqukethe amanzi kanye nama-carbohydrate.

• Ithebula ledatha leziqhingi