He launa aloha ʻo Lentil?
Anter
ʻO ka Lentil kahi kumu momona, kumu kūʻai kumu ʻole o nā protein i hoʻokumu ʻia me nā mea kanu. Eia nō naʻe, noʻonoʻo paha ʻoe hiki iā ʻoe ke ʻai iā lākou ma ka papa keto.
ʻO ka papaʻai keto kahi ʻano ʻai e kiʻekiʻe ana i ka momona, kūpono i ka protein, a haʻahaʻa loa i nā carbs. ʻO ka ʻoiaʻiʻo, ʻo ka hapa nui o ka poʻe e ukali nei i ka papaʻai keto e pono e kaohi i kā lākou lawe ʻana i ka paona i 25-50 wale nō mau ʻakeke net i kēlā me kēia lā ().
Nānā nā carbs net i ka helu o nā carb digestible i kahi meaʻai. Hoʻomaulia ʻia lākou ma ka unuhi ʻana i ka ʻike fiber mai ka nui o nā carbs ().
Hāʻawi ʻia he kiʻekiʻe nā lentil i nā carbs a me nā fiber, hoʻoholo kēia ʻatikala inā kūlike paha lākou me ka papaʻai keto.
Mālama i ka ketosis
Hoʻokumu ʻia kahi papaʻai ketogenic a puni ka manaʻo o ke kākoʻo ʻana i ka ketosis - kahi mokuʻāina e puhi ai kou kino i ka momona ma kahi o carbs no ka ikehu ().
Ma ka mālama ʻana i ka ketosis, hiki i nā kānaka ke pōmaikaʻi i ka pohō wikiwiki a me ka hoʻomaikaʻi ʻana i ke kō kō. Eia kekahi, ʻo ka poʻe me ka maʻi epilepsy e ʻike i ka hōʻemi ʻia o ka hopu ʻana (,,,).
No ka ketosis e hana ana, kaohi ka meaʻai i nā carbs ʻaʻole i ʻoi aku ma mua o 5-10% o kāu loaʻa ʻana o ka calorie i kēlā me kēia lā, ʻoiai ʻo ka protein ka 15-20% o kāu mau calorie o kēlā me kēia lā ().
ʻO ka hopena, nā meaʻai i kiʻekiʻe i nā carbs, e like me nā mea kanu starchy, nā māno, a me nā legume, kaohi ʻia a kaupalena ʻia ʻia i kaʻai keto.
Eia nō naʻe, ʻoiai nā pōmaikaʻi pōkole, pono hou ʻia kahi noiʻi e pili ana i nā hopena lōʻihi lōʻihi o kaʻai ketogenike i ke olakino holoʻokoʻa.
Hōʻuluʻulu ManaʻoʻO kaʻai keto he kiʻekiʻe i ka momona, haʻahaʻa loa i nā carbs, a me ke kaulike i ka protein. Pono kēia ʻano ʻai no ke kino e hoʻomau i ka ketosis, kahi moku kahi e puhi ai kou kino i ka momona ma kahi o nā carbs no ka wahie.
Carb maʻiʻo o ka lentil
ʻO ka Lentil kekahi ʻano legume, kahi mahele e hoʻopili pū ʻia me nā pīni, soy, a me nā pīpī. Ma muli o kā lākou ʻike kiʻekiʻe o ke kalebona, ʻalo pinepine ʻia nā legume ma kaʻai keto koʻikoʻi.
ʻO ka ʻoiaʻiʻo, 1 kīʻaha (180 gram) o ka lihi lihi i hoʻomoʻa ʻia e hāʻawi i 36 mau kaleka o nā carbs. ʻOiai ke unuhi ʻoe i ka 14 mau huna o ka puluniu, hua mai ia he 22 mau ʻeka o ka ʻupena net ().
No ka mea, kapu ʻia ka pahu ʻūpā i ka 25-50 mau gram wale nō i kēlā me kēia lā, me 1 kīʻaha (180 gram) o nā līlī i hoʻomoʻa ʻia e hoʻohana ai ma kahi o 50% o kāu carb allowance no ka lā (,).
ʻO ka hopena, makemake ka poʻe e ukali nei i ka papa keto koʻikoʻi e kaohi i kā lākou lawe ʻana i ka līlī.
Eia nō naʻe, ʻo nā nui o nā ʻāpana liʻiliʻi, e like me 1/2 kīʻaha (90 gram) a i ʻole 1/4 kīʻaha (45 gram) o nā līlī moʻa i hiki ke komo i loko o ka papa keto ma muli o ka mea ʻē aʻe āu e ʻai nei i kēlā lā ().
ʻO kekahi keu pono o kekahi manawa me ka mauʻu lentil ke hāʻawi nei lākou i mau huaora a me nā minelala nui e paʻakikī e loaʻa ma ka papa keto. Hoʻopili kēia i ka potassium, magnesium, folate, phosphorus, a me ka hao ().
Eia nō naʻe, ʻoiai ka lono o ka lentil profile nutritional profile, aia kekahi mau ala ʻē aʻe e kiʻi ai i kēia mau mea pono kūpono i kūpono i ka papaʻai keto, e like me nā mea kanu non-starchy, nā hua kō kō haʻahaʻa, a me nā ʻanoʻano.
Hōʻuluʻulu Manaʻo
ʻOiai ke kiʻekiʻe o ka fiber, nui nā lentil i nā ʻūpena ʻupena a pono paha e hōʻalo ʻia i ka papa keto ikaika. Eia nō naʻe, hiki i kekahi poʻe ke hoʻokau i nā ʻāpana liʻiliʻi o lākou i kekahi manawa.
Ke laina lalo
Me ka waiwai o ka puluniu, loaʻa i nā līlē he helu kiʻekiʻe o nā carbs āpau a me ka ʻupena, e paʻakikī ana e komo i kahi papa keto.
ʻOiai ʻo ka poʻe e ukali nei i ka papaʻai keto koʻikoʻi e hōʻalo loa i ka lentil, hiki i nā poʻe ʻē aʻe ke hoʻopili i nā ʻāpana liʻiliʻi o kēia mau legume momona waiwai.
Eia nō naʻe, inā ʻoe e hopohopo e pili ana i ke kākoʻo ʻana i ka ketosis ʻoiai e loaʻa ana ka nui o nā wikamina a me nā minelala, ʻoi aku nā koho keto-friendly e koho aʻe e hoʻokō i kēia.
ʻO nā lau lauens, mushroom, broccoli, almonds, a ʻo edamame hoʻi i lalo o nā carbs ma mua o ka lentil, a hāʻawi lākou i nā meaola kūpono no ka papaʻai keto poepoe maikaʻi.
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