ʻO nā hua hua 13 maikaʻi loa a me nā hua no Keto

Anter

• 1. Pecans
• 2. Nā hua nut Brazil
• 3. Nā hua Chia
• 4. Nā hua nut Macadamia
• 5. Nā hua flax
• 6. Walnuts
• 7. Nā hua Hemp
• 8. ʻO nā Hazelnuts
• 9. Piʻi
• 10. Na anoano Sesame
• 11. Nā hua piina
• 12. Nā hua pua Sunflower
• 13. ʻAalemona
• Ke laina lalo

ʻO ke kuhi ʻana i nā meaʻai e kūpono ai no ka paukū-haʻahaʻa loa, hiki ke paʻakikī ka papaʻai ketogenic momona.

Nui nā nati a me nā ʻanoʻano i haʻahaʻa i nā kalakeke ʻupena (ka nui o nā kalaka i hoʻemi ʻia nā fiber) a kiʻekiʻe i nā momona olakino, e kūpono ana iā lākou.

Ua piha pū lākou i ka protein, puluniu, nā wikamina, nā minelala, a me nā antioxidants. Eia nō naʻe, ʻoi aku ka liʻiliʻi o kekahi mau ʻano i nā kalakeka ma mua o kekahi.

Eia nā nati 13 a me nā hua e kūpono i kou nohona keto.

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

1. Pecans

ʻO nā Pecans nā hua lāʻau me kahi hiʻona momona maikaʻi loa no ka keto. Hoʻokahi auneke (28 gram) o nā pecan e hāʻawi ():

• Kalepona: 196
• Kumuʻiʻo: 3 gram
• Momona: 20 gram
• Huina carbs: 4 gram
• Puluniu: 3 gram
• ʻUpena ʻupena: 1 gram

He momona momona nui lākou, keto-friendly i hiki ke kōkua i ka hōʻemi ʻana i nā kiʻekiʻe o ka insulin.

ʻO ka Insulina kahi hōmona e hiki ai ke mālama i kou kino i ka momona, no laila maikaʻi ke mālama haʻahaʻa i nā kiʻekiʻe o ka insulin i ka hoʻāʻo ʻana e lilo i ka kaumaha.

I ka ʻoiaʻiʻo, ua aʻo ʻia he 1 mau mahina ma 26 mau mākua i kēlā mau mea i ʻai ma kahi o 1.5 auneke (43 gram) o nā pecan i kēlā me kēia lā i hoʻoliʻiliʻi i nā pae o ka insulin a me nā hoʻomaikaʻi ʻana i ka ʻike insulin, hoʻohālikelike ʻia i ka pūʻulu hoʻomalu

Hiki ke ʻoluʻolu i nā Pecans ma ka papaʻai keto ma ke ʻano he meaʻai māmā a ʻūlū ʻia a hoʻohana ʻia e like me kahi crunchy, low-carb crust no ka iʻa a me ka moa paha.

Kūʻai no pecans online.

2. Nā hua nut Brazil

ʻO nā hua nut Brazil kahi ʻano nut kumu lāʻau i ulu ʻia ma ʻAmelika Hema. Hoʻokahi auneke (28 gram) o nā nati Brazil i loaʻa ():

• Kalepona: 185
• Kumuʻiʻo: 4 gram
• Momona: 19 gram
• Huina carbs: 3 gram
• Puluniu: 2 gram
• ʻUpena ʻupena: 1 gram

ʻO lākou kekahi kumu maikaʻi loa o ka selenium, kahi mineral mineral e pono ai no nā ʻano hana o ke kino, e like me ka hoʻohua a me ka synthes synthes (, 4).

Hōʻike kekahi mau noiʻi e hiki i ka poʻe e ukali nei i ka papa keto ke piʻi i ka makaʻu nui o ka hemahema selenium ().

Hāʻawi kahi hoʻokahi nut Brazil i 100% o kāu mau pono i kēlā me kēia lā no ka selenium, e lilo ana i ala kūpono e lawa ai kēia mineral waiwai i kāu papaʻai ().

Eia nō naʻe, ma muli o kā lākou mau selenium kiʻekiʻe loa, ʻoi aku ka maikaʻi o ka palena ʻana i kāu lawe ʻana i hoʻokahi a i ʻekolu mau hua kukui Brazil i ka lā e hōʻalo ai i ka ʻai nui ʻana o kēia mineral, a loaʻa paha nā hopena olakino maikaʻi ʻole.

Kūʻai no nā nati Brazil ma ka pūnaewele.

3. Nā hua Chia

ʻO nā hua Chia he mau liʻiliʻi, paʻa, ʻeleʻele a keʻokeʻo paha nā hua i piha me ka fiber maikaʻi a me nā momona omega-3. Hoʻokahi auneke (28 gram) o nā hua chia e hāʻawi ():

• Kalepona: 138
• Kumuʻiʻo: 5 gram
• Momona: 9 gram
• Huina carbs: 12 gram
• Puluniu: 10 gram
• ʻUpena ʻupena: 2 gram

Me kahi o 60% o kā lākou ʻike momona i loko o nā momona omega-3, he kumuwaiwai maikaʻi maikaʻi loa ia o kēia mau momona pono e hāʻawi i nā anti-inflammatory waiwai (,).

Ua aʻo ʻia he 6 mau mahina ma 77 mau kānaka i ka poʻe i hoʻopau ma kahi o 1 aunce (30 mau) a ka chia mau hua no kēlā me kēia 1,000 kaloli i ʻai ʻia i kēlā me kēia lā i hoʻoliʻiliʻi nui ʻia i ka marker C-reactive protein (CRP) hoʻohālikelike ʻia i kahi hui hoʻomalu.

Hōʻike ka like like i ka poʻe i ʻai i nā hua chia i kēlā me kēia lā i lilo i ka nui o ke kaupaona a ʻoi aku ka nui o ka hoʻoliʻiliʻi ma ka pūhaka ma mua o ka pūʻulu hoʻomalu

ʻO Chia pudding kahi kīʻaha momona momona i hana ʻia e ka palu ʻana i nā hua chia i loko o ka wai no kekahi mau hola a hiki i ko lākou lawe ʻana i kahi ʻano jelly. Hiki iā ʻoe ke hoʻohui i nā ʻano hua chia i ka ʻāpana a i ʻole nā ​​protein shakes a i ʻole hoʻohana iā lākou i kahi hoʻomoʻa keto cracker e hoʻohui i ka crunch.

Kūʻai no nā hua chia ma ka pūnaewele.

4. Nā hua nut Macadamia

ʻO nā hua Macadamia nā hua lāʻau i kū mai i Australia. Nui loa lākou i ka momona, e hoʻolilo ana iā lākou i mea kūpono no ka papaʻai keto. Hoʻokahi auneke (28 gram) o nā hua macadamia i loaʻa ():

• Kalepona: 204
• Kumuʻiʻo: 2 gram
• Momona: 21 gram
• Huina carbs: 4 gram
• Puluniu: 2 gram
• ʻUpena ʻupena: 2 gram

Hoʻopili kekahi mau noiʻi i nā hua macadamia i nā pae kolesterol maikaʻi (,,).

ʻO kahi laʻana, ua aʻo ʻia he 4 mau pule i loko o 17 mau kāne i kēlā mau mea i hoʻopau i ka 15% o kā lākou ʻai calorie mai nā hua macadamia i loaʻa ka 5.3% hōʻemi i nā kiʻekiʻe kolesterol LDL (ʻino) a me ka 8% hoʻonui i ka HDL pale maikaʻi naʻau (maikaʻi) kolesterol ().

ʻO nā nati Macadamia kahi meaʻai momona momona maikaʻi maikaʻi loa. Hiki iā ʻoe ke kūʻai i ka waiū nati macadamia-ketra-friendly, ka waiūpaka, a me ka palaoa i mea e pani ai i nā mana karbika kiʻekiʻe o kēia mau meaʻai.

Kūʻai no nā hua macadamia ma ka pūnaewele.

5. Nā hua flax

Hoʻopiha nā hua flax i ka momona a me ka momona omega-3. Hoʻokahi auneke (28 gram) o nā hua flax e hāʻawi ():

• Kalepona: 131
• Kumuʻiʻo: 6 gram
• Momona: 9 gram
• Huina carbs: 9 gram
• Puluniu: 8 gram
• ʻUpena ʻupena: 1 gram

Ua aʻo ʻia kēia mau hua liʻiliʻi no kā lākou hopena e hiki ai ke kōkua i ke kaomi koko a me ke olakino puʻuwai.

I loko o kahi aʻo 6 mau mahina i ʻoi aku ma mua o 100 mau kānaka, ʻo ka poʻe me ke koko kiʻekiʻe i ʻai e pili ana i 1 auneke (30 gram) o ka ʻai flaxseed i kēlā me kēia lā i hōʻemi ʻia i nā pae kaomi koko āpau, hoʻohālikelike ʻia i kahi hui hoʻomalu ().

Hiki ke kūʻai ʻia i nā hua flax āpau a i ʻole he papa ʻaina, a hiki ke hoʻohui ʻia i nā mea ʻelua i hoʻomoʻa ʻia i ka keto, nā ʻopa, nā mea ʻono, a me nā lulu protein. Loaʻa ka waiū flax ma ke ʻano he koho waiū low-carb.

Hōʻike no nā hua flax ma ka pūnaewele.

6. Walnuts

ʻO nā walnuts kahi ʻano kaulana o nā kumu lāʻau i ulu a ʻai ʻia a puni ka honua. Hoʻokahi auneke (28 gram) o nā walnuts i loaʻa ():

• Kalepona: 185
• Kumuʻiʻo: 4 gram
• Momona: 18 gram
• Huina carbs: 4 gram
• Puluniu: 2 gram
• ʻUpena ʻupena: 2 gram

He momona momona nui lākou, keto-friendly i hiki ke pōmaikaʻi i ke olakino puʻuwai ma o ka hōʻemi ʻana i nā kumu pilikia o ka maʻi puʻuwai, e like me ke kiʻekiʻe o ka LDL (ʻino) kolesterol a me ke kahe o ke koko.

Ua hōʻike ʻia kahi noi no 6 mau mahina ma 100 mau kānaka i kēlā me kēia papa ʻaina haʻahaʻa haʻahaʻa i ʻai i ka 15% o ko lākou mau calorie e like me nā walnuts i loaʻa nā pae haʻahaʻa o ka nui a me ka LDL (ʻino) kolesterol, a ʻoi aku ka hoʻēmi o ke kaomi koko, ma mua o nā mea ma kahi papaʻai haʻahaʻa haʻahaʻa haʻahaʻa ().

Hiki ke ʻoluʻolu i nā walnuts ma ke ʻano he meaʻai māmā a i ʻole ma ke ʻano he mea kōkua i loko o nā keto-friendly, nā mea hoʻohaʻahaʻa momona momona e like me nā brownies a i ʻole fudge. Hana lākou i kahi hoʻohui maikaʻi loa i nā salakeke.

Kūʻai no nā walnuts ma ka pūnaewele.

7. Nā hua Hemp

ʻO nā hua Hemp, a i ʻole na puʻuwai hemp, nā ʻanoʻano o ka Cannabis sativa meakanu. ʻO lākou kahi kumu maikaʻi loa o ka protein-based protein a me nā momona momona. Hoʻokahi auneke (28 gram) o nā hua hemp e hāʻawi ():

• Kalepona: 155
• Kumuʻiʻo: 9 gram
• Momona: 14 gram
• Huina carbs: 2 gram
• Puluniu: 1 gram
• ʻUpena ʻupena: 1 gram

Hōʻike kekahi noiʻi e hiki i nā protein i kū hoʻokahi i nā ʻano hemp ke kōkua i ka hoʻēmi ʻana i ke koko ().

He aha hou aʻe, kiʻekiʻe lākou i ka linoleic acid, kahi ʻano momona i hōʻike ʻia e pale aku ai iā Alzheimer a me nā maʻi neurodegenerative ʻē aʻe i nā noiʻi holoholona (,).

Hiki ke hoʻohana ʻia nā ʻano Hemp ma nā ʻano ʻono like ʻole o ka keto, ma ke ʻano he pani no ka oatmeal a i ʻole grits, ma ke ʻano he kīʻaha salakea crunchy, a i kāwili ʻia paha i nā ʻalalā a me nā lulu protein.

Kūʻai no nā ʻano hemp ma ka pūnaewele.

8. ʻO nā Hazelnuts

ʻO nā Hazelnuts nā nati kumulāʻau me kahi palahalaha, nā ʻano buttery e kūpono ai no nā mea ʻono. Hoʻokahi auneke (28 gram) o nā hazelnuts i loaʻa ():

• Kalepona: 178
• Kumuʻiʻo: 4 gram
• Momona: 17 gram
• Huina carbs: 5 gram
• Puluniu: 3 gram
• ʻUpena ʻupena: 2 gram

ʻO lākou kekahi kumu waiwai maikaʻi loa o ka wikamina E, me kahi 1 auneke (28-gram) e lawelawe ana e hāʻawi ana iā 28% o ka Reference Daily Intake (RDI).

Ua hoʻopili ʻia ka wikamina E i ka hoʻemi ʻia ʻana o nā maʻi puʻuwai, ʻoiai he antioantant ia e ka neoneo ʻana i nā pūhui radical manuahi ʻino, hiki ke hoʻoliʻiliʻi i nā maʻi maʻi maʻi puʻuwai e like me ke kiʻekiʻe o ke kolesterol (,).

I loko o kahi hebedoma 4 mau pule ma 48 mau mākua me nā pae kolesterol kiʻekiʻe, e ʻai ana ma kahi o 1 auneke (30 gram) o nā hazelnuts i kēlā me kēia lā e hōʻemi ana i ka nui o ke kōkōlika me ka hoʻonui ʻana i ka HDL (maikaʻi) kolesterol a me nā pae vitamin E ().

ʻO kā lākou ʻono a me ko lākou ʻano e hana i nā hazelnuts i hui maikaʻi no ka kokoleka. E hoʻāʻo e hoʻohui i nā hazelnut me ke kokoleka pouli kiʻekiʻe no kahi mea hoʻonoe momona momona. Hiki iā ʻoe ke hoʻohana i ka palaoa hazelnut ma ke ʻano he palaoa keto-friendly.

Kūʻai no nā hazelnuts ma ka pūnaewele.

9. Piʻi

ʻO ka peanuts kahi ʻenehana he legume, ʻo ia hoʻi pili loa lākou i nā pīni a me nā lihi ma mua o nā nati ʻē aʻe ma kēia papa inoa. Eia nō naʻe, ʻo lākou kekahi o nā nati ākea i loaʻa ākea a me kahi koho maikaʻi loa no nā mea ʻai keto.

Hoʻokahi auneke (28 gram) o ka peanuts i loaʻa ():

• Kalepona: 164
• Kumuʻiʻo: 7 gram
• Momona: 14 gram
• Huina carbs: 6 gram
• Puluniu: 2 gram
• ʻUpena ʻupena: 4 gram

ʻO lākou kahi kumu maikaʻi loa o ka protein-based protein a paʻa pū me nā amino acid pono, nā hale kūkulu o ka protein e pono ai e loaʻa ma o kāu papaʻai ().

ʻOi aku ke kiʻekiʻe o ka peanuts i ka leucine, kahi amino amino branched-chain amino acid (BCAA) i ʻike ʻia no ka hoʻoulu ʻana i nā mākala ().

Hiki ke ʻoluʻolu i nā pīni a me nā pīpī pīpī ma ke ʻano he māmā māmā a i ʻole hoʻohui o nā mea leʻaleʻa, nā lulu protein, a me nā mea ʻai keto. Hiki iā lākou ke hoʻohana ʻia i nā kohu ʻAsuria ʻono e like me ka sāhu satay a hoʻonui i ka pala i nā ipu e like me nā mea ʻūlū.

ʻOi aku paha ka maikaʻi no kou olakino e koho i nā pīnaʻi ʻole i hoʻoheheʻe ʻole ʻia a me ka waiū pī maoli ʻole me ke kō ʻole o ke kō.

Kūʻai no nā peanuts unsalted online.

10. Na anoano Sesame

ʻO nā ʻanoʻano sesame kahi mea makemake nui ʻia e hoʻohana ʻia a puni ka honua, ʻoi loa ma ke ʻano he kīʻaha no nā mea i hoʻomoʻa ʻia e like me nā pōpō hamburger. Haʻahaʻa lākou i nā carbs a kiʻekiʻe i ka momona, e koho ana iā lākou i kahi koho maikaʻi no kaʻai ketogenic.

Hoʻokahi auneke (28 gram) o nā ʻanoʻano sesame i loaʻa ():

• Kalepona: 160
• Kumuʻiʻo: 5 gram
• Momona: 13 gram
• Huina carbs: 7 gram
• Puluniu: 5 gram
• ʻUpena ʻupena: 2 gram

Hoʻopili pū ʻia lākou me nā anti-inflammatory anti-inflammator i kapa ʻia ʻo lignans.

Pili kekahi mau noiʻi i nā ʻanoʻano sesame me ka hoʻemi ʻana o ka mumū. Ua hoʻopili ʻia ka mumū mau i nā ʻano like ʻole, e like me ka maʻi puʻuwai a me kekahi mau maʻi ʻaʻai (,,).

Hiki ke ʻoluʻolu i nā ʻanoʻano Sesame ma ke ʻano he kīʻaha crunchy no nā mea kālua a me nā saladi, a i ʻole me he mea hana i nā keto crackers a me nā berena. ʻO Tahini, kahi pālahalaha i hana ʻia mai nā ʻanoʻano sesame o ka honua, kahi ʻono ʻono a maikaʻi hoʻi a ka keto.

Kūʻai no nā ʻanoʻano sesame ma ka pūnaewele.

11. Nā hua piina

ʻO nā hua pinina nā hua lāʻau i ʻike nui ʻia ma ke ʻano he pesto, kahi mea Italia i hana ʻia me ka aila ʻoliva, ka waiū parmesan, a me ka basil.

Eia nō naʻe, nui loa lākou i ka hana a loaʻa kahi ʻokoʻa honua, kahi ʻono lepo e hoʻopili pono me nā meaʻai he nui. Kū haʻahaʻa lākou i nā carbs a kiʻekiʻe i ka momona.

Hoʻokahi auneke (28 gram) o nā hua paina i hāʻawi ʻia ():

• Kalepona: 191
• Kumuʻiʻo: 4 gram
• Momona: 19 gram
• Huina carbs: 4 gram
• Puluniu: 1 gram
• ʻUpena ʻupena: 3 gram

Loaʻa iā lākou kahi momona i kapa ʻia ʻo ka pinolenic acid, kahi e hoʻemi ai i ka pōloli ma ke kaohi ʻana i nā homoni e hoʻopili i ka makemake, e like me cholecystokinin (CCK) a me peptide-1 (GLP-1) (34).

Hoʻokahi o nā noi ʻana ma nā wahine ʻoi aku ka nui o ka wahine ma hope o ka pau ʻana o ka ʻai he 36% o ka ʻai ma hope o ka lawe ʻana i 3 aila o ka aila nut momona paʻa me ka ʻaina kakahiaka ma mua o ka wā i lawe ai lākou i kahi placebo ().

ʻOiai e hoʻohiki ana, pono i kahi noiʻi hou aʻe ma kēia wahi.

Hiki ke hoʻohana ʻia nā hua pinina i nā kīʻaha he nui e hoʻohui i kahi pae keu o ka ʻono. Hoʻohui, ʻo ka pesto kahi kope aloha aloha no kaʻiʻo a me nā mea kanu. Hiki ke ʻai maka ʻia kēia mau huaʻala a kāwili ʻia paha me he meaʻai māmā.

Kūʻai no nā hua paina ma ka pūnaewele.

12. Nā hua pua Sunflower

ʻO nā hua pua Sunflower kahi meaʻai, momona momona momona nui i hiki ke hana i kahi hoʻohui maikaʻi loa i kāu papaʻai keto. Hoʻokahi auneke (28 gram) o nā hua pua sunflower i hoʻopaʻa ʻia i loko ():

• Kalepona: 164
• Kumuʻiʻo: 6 gram
• Momona: 14 gram
• Huina carbs: 6 gram
• Puluniu: 2 gram
• ʻUpena ʻupena: 4 gram

Hōʻike kekahi mau noiʻi i ka ʻai ʻana i nā ʻanoʻano sunflower i ke olakino ma nā ʻano like ʻole.

ʻO kahi laʻana, kiʻekiʻe kēia mau hua i nā anti-inflammatory antioxidants, e like me ka wikamina E, flavonoids, a me nā phenolic acid, a ua loaʻa he antidiabetic a me anti-inflammatory waiwai i loko o nā noiʻi holoholona ().

ʻAi ʻia nā hua Sunflower e lākou iho ma ke ʻano he meaʻai māmā akā hana pū kekahi i ka topena salakeke maikaʻi loa. Hoʻohui ʻia, hiki iā ʻoe ke kūʻai i ka waiūpata līkahi sunflower ma ka nui o nā hale kūʻai.

E like me nā pī, ʻoi aku ka maikaʻi e koho i nā ʻano unsalted.

Kūʻai no nā ʻano pua sunflower unsalted ma ka pūnaewele.

13. ʻAalemona

ʻO nā ʻalemona a me nā huahana e pili ana e like me ka waiū almond, ka waiū, a me ka palaoa paha nā mea ʻai ketoʻai maʻalahi.

Hoʻokahi auneke (28 gram) o nā ʻalemona i loaʻa ():

• Kalepona: 164
• Kumuʻiʻo: 6 gram
• Momona: 14 gram
• Huina carbs: 5 gram
• Puluniu: 3 gram
• ʻUpena ʻupena: 2 gram

E like me nā hua kumulāʻau ʻē aʻe, ua pili nā ʻalemona i nā ʻano like ʻole o ke olakino ma muli o kā lākou ʻike pilikino.

Ma waho o kā lākou kiʻekiʻe kiʻekiʻe o ka protein, nā momona momona, a me ka fiber, waiwai nā ʻalemona i ka wikamina E, magnesium, keleawe, a me nā antioxidants e like me proanthocyanidins ().

Hōʻike kekahi mau noiʻi e hiki i ka ʻai ʻana i nā ʻalemona ke hoʻemi i kou makaʻu i nā ʻano e like me ka maʻi diabetes type 2, maʻi puʻuwai, a me Alzheimer (,).

Hiki ke leʻaleʻa ʻia i nā ʻalemona a i hoʻomoʻa ʻia paha e like me ka meaʻai māmā keto-friendly. Hiki iā ʻoe ke kūʻai a hana i ka waiū almond ʻoluʻolu keto a i ʻole ka waiūpaka. Eia kekahi, ʻo ka palaoa ʻalemona kahi palaoa e hoʻohana ākea ʻia.

Kūʻai no nā ʻalemona a me ka palaoa almond ma ka pūnaewele.

Ke laina lalo

Ke hoʻopiha nei nā hua a me nā hua, nā meaʻai like ʻole i makemake ʻia e ka poʻe e ukali ana i ka low-carb, nā ʻano ʻai momona momona e like me kaʻai ketogenic.

Hoʻohui lākou i ka mea ʻono, nā ʻano like ʻole, a me ka crunch i ka meaʻai keto-friendly a me nā meaʻai māmā. ʻO nā nati a me nā ʻanoʻano nā kumuwaiwai maikaʻi loa o nā momona momona, protein, puluniu, wikamina, minerals, a me nā antioxidants.

Hiki iā lākou ke ʻai hoʻokahi ma ke ʻano he meaʻai māmā a maʻalahi hoʻi a i hoʻohui ʻia i nā saladi, lulu, nā mea ʻono, a me nā mea ʻē aʻe he nui. Hiki ke hoʻonohonoho ʻia kekahi mau nati a me nā ʻanoʻano i nā waiū keto-friendly, pālahalaha, a me nā palaoa.

ʻO nā nati 13 a me nā ʻanoʻano i hōʻike ʻia ma luna aʻe nei hiki ke ʻono, nā mea hoʻonui i ke olakino i kou nohona keto.