He launa maikaʻi ʻo Edamame Keto?

Anter

• Mālama i ka ketosis ma ka papa keto
• ʻO Edamame kahi legume kūikawā
• ʻAʻole aloha nā keto
• No ke aha ʻoe e noʻonoʻo ai
• Ke laina lalo

ʻO ka papa keto e ukali ana i kahi karbona haʻahaʻa loa, kahi papa ʻai momona kiʻekiʻe e pili ana i ka loaʻa ʻana o ka pohō a me nā pono olakino ʻē aʻe.

ʻO ka maʻamau, ʻo nā mana koʻikoʻi o ka papaʻai e pāpā i nā legume i hāʻawi ʻia i kā lākou ʻike kiʻekiʻe kiʻekiʻe o ka ʻona.

ʻOiai ʻo nā pīni edamame nā legume, kā lākou ʻike pilikino pono ʻole e hoʻokūhaka iā ʻoe inā he keto-friendly lākou.

ʻImi kēia ʻatikala inā hiki i ka edamame ke komo i kāu papaʻai keto.

Mālama i ka ketosis ma ka papa keto

Haʻahaʻa loa ka papaʻai ketogenic i nā carbs, kiʻekiʻe o ka momona, a me ke kaulike i ka protein.

Hoʻololi kēia ʻano ʻai i kou kino e hoʻololi i ketosis, kahi ʻano metabolic kahi e kuni ai kou kino i ka momona - ma kahi o nā carbs - e hana i nā kino ketone a hoʻohana iā lākou i wahie (,).

E hana pēlā, ʻo kaʻai ketogenike ka mea maʻamau i nā carbs ʻaʻole i ʻoi aku ma mua o 5-10% o kāu loaʻa ʻana o ka calorie o kēlā me kēia lā, a i ʻole ka palena palena o 50 mau gram i kēlā me kēia lā ().

No ka pōʻaiapili, 1/2 kīʻaha (86 kalama) o nā pīni ʻeleʻele i kuke ʻia he 20 kaleka o nā kālaka. Hāʻawi ʻia nā legume e like me nā pīniʻeleʻele kahi meaʻai momona-momona, ʻaʻole lākou i manaʻo ʻia he keto-friendly ().

Pono ʻoe e kākoʻo i kēia lawe ʻana i ka momona haʻahaʻa e mālama i ka ketosis. ʻO ka lawe ʻana i nā carbs he nui loa i kāu papaʻai e hoʻi hou i kou kino i ke ʻano kuni kuni.

Hoʻopili ka poʻe e ukali i ka papaʻai i kona hiki ke kumu i ka pohō wikiwiki, a me ka hui pū ʻana me nā pono olakino ʻē aʻe, e like me ka hoʻomaikaʻi ʻana i ke kō a me ka hoʻoliʻiliʻi i ka hopu ʻana i waena o ka poʻe me ka maʻi epilepsy

Eia nō naʻe, pono hou ʻia kahi noiʻi e pili ana i nā hopena lōʻihi o ka papaʻai i ke olakino holoʻokoʻa.

Haʻahaʻa loa ka ʻai keto i ka momona momona a momona. Lūlū ia i kou kino i ketosis, mālama ʻia me ka loaʻa ʻana o ka carb ʻaʻole i ʻoi aku ma mua o 5-10% o kāu loaʻa o ka calorie i kēlā me kēia lā. Ua hoʻopili ʻia ka papaʻai i kekahi mau pono olakino.

ʻO Edamame kahi legume kūikawā

ʻO nā pīni Edamame he mau soybeans makua ʻole i mahu a i hoʻolapalapa ʻia i loko o kā lākou iwi ʻōmaʻomaʻo ().

Ua manaʻo ʻia lākou he legume, kahi mahele e hoʻopili pū ana i nā pīni, nā lihi, a me nā moa. ʻO nā legume, me nā meaʻai soy, manaʻo ʻia he waiwai nui i ka ʻona a lilo i ʻāpana o ka papaʻai keto.

Eia nō naʻe, kū hoʻokahi ka pī edamame. Loaʻa iā lākou ka nui o ka fiber dietary - i kōkua i ka uku no kā lākou ʻike holoʻokoʻa holoʻokoʻa ().

ʻO kēia no ka mea ʻo ka fiber dietary kahi ʻano kalebona i kō ʻole ʻia e kou kino. Ma kahi o ka neʻe ʻana ma kāu ʻaoʻao digestive a hoʻonui i ka nui i kāu pahu noho.

ʻO ka 1/2-kīʻaha (75-gram) e lawelawe ana i ka edamame shelled he 9 mau kolamu o nā carbs. Eia naʻe, ke unuhi ʻoe i kāna 4 mau huna o ka puluniu meaʻai, hāʻawi wale ia i 5 mau kolamu o ka ʻupena net ().

ʻO ka huaʻā ʻo net carbs e pili ana i nā carbs i koe ma hope o ka unuhi ʻana i ka fiber dietary mai nā carbs āpau.

ʻOiai e hiki ke hoʻohui ʻia ka edamame i kāu papaʻai keto, e mālama i kāu ʻāpana i kahi liʻiliʻi o 1/2 cup (75 gram) e kōkua ai i ka ketosis.

ʻO nā pīni Edamame nā legume, kahi e kāpae ʻia ma ka papa keto. Eia nō naʻe, kiʻekiʻe lākou i ka fiber dietary, kahi mea e kōkua ai i ka uku ʻana i kekahi o nā kalaka. Maikaʻi nā ʻāpana kūpono o kēia mau pī i kaʻai keto.

ʻAʻole aloha nā keto

Hiki i nā mea like ʻole ke hoʻololi i ka inoa o edamame ma ke ʻano he keto-friendly. ʻO kahi laʻana, hoʻomākaukau kahi mea e noʻonoʻo ai.

Hiki ke mahu ʻia ʻo Edamame, e hoʻolapalapa ʻia, a i palai ʻia paha - i loko a i waho paha o kāna pahu. ʻOiai e hiki ʻole ke ʻai i kāna poloka o waho, pīpī pinepine ʻia nā pīni ʻōmaʻomaʻo-ʻōmaʻomaʻo iā lākou iho.

Hiki iā lākou ke hoʻomaʻemaʻe a hoʻopili ʻia i loko o kahi o nā meaʻai, e like me nā salakeke a me nā kīʻaha palaoa, a i ʻole ʻoluʻolu ʻole paha i ka keto.

E hoʻomanaʻo i ka mea āu e ʻai nei ma ka ʻaoʻao o kāu edamame e hāʻawi i ka nui o nā carbs e loaʻa nei i kēlā pāʻina. ʻO ka noʻonoʻo ʻana i kēia mea e kōkua i kāu mau hana e mālama i ka ketosis.

Hoʻopili pinepine ʻia nā pūpū o ka edamame me ka paʻakai, nā hoʻowali wā, a i ʻole nā ​​aniani. ʻO kēia mau hoʻomākaukau, ʻo ia hoʻi nā mea e hoʻopili ana i ke kō a i ʻole ka palaoa, hiki ke hoʻohui i ka helu helu kōmi holoʻokoʻa.

ʻAʻole maikaʻi nā hoʻomākaukau a pau o edamame. Hiki ke hoʻohui ʻia i kēia mau pī i nā pā e lawe iā ʻoe ma mua o ka palena o ka keto carb a i ʻole e uhi ʻia me nā mea momona momona.

No ke aha ʻoe e noʻonoʻo ai

Nui nā keu pono i ka hoʻopili ʻana iā edamame i kāu papaʻai keto.

Loaʻa i nā pīni Edamame kahi papa kuhikuhi glycemic haʻahaʻa, ʻo ia hoʻi ʻaʻole lākou e hoʻonui i kāu kō kō e like me nā carbs ʻē aʻe. Loaʻa kēia i kā lākou kiʻekiʻe kiʻekiʻe fiber a me nā protein (,).

Kahi 1/2 kīʻaha (75 gram) o ka edamame pūʻolo he 8 gram o ka protein, kahi mea waiwai he mea nui ia no ka hoʻoponopono ʻana o nā mea a me nā hana nui ʻē aʻe (,,).

ʻO ka mea hou aʻe, hāʻawi ʻo edamame i nā meaola nui ʻē aʻe, e like me ka hao, folate, nā wikamina K a me C, a me ka potassium, ua hemahema paha kekahi o lākou i ka papa keto ().

ʻOiai he mea nui ka folate no ka hoʻokumu ʻana o ke koko ʻulaʻula, kōkua ka vitamina K i ka hoʻopili pono ʻana. He mea koʻikoʻi ka Vitamin C no ke olakino, kikoʻī no kāna kuleana i ka hana pale a me ka hoʻoponopono ʻana i ka ʻeha (,,).

Hiki ke paʻakikī ke loaʻa ka lawa o nā micronutrients ma ka papa keto koʻikoʻi, ʻoiai ʻo ia papaʻai e ʻokiʻoki i kekahi mau mea kanu, a me nā hua a me nā hua nui. I nā ʻāpana haʻahaʻa, hiki i ka edamame ke hoʻohui maikaʻi loa i kāu papaʻai keto.

I nā ʻāpana haʻahaʻa, hiki i ka edamame ke mālama iā ʻoe i ka ketosis ʻoiai e hāʻawi ana i nā meaola kūpono, e like me ka fiber, hao, protein, folate, a me nā huaora C a me K.

Ke laina lalo

ʻO kaʻai keto he momona nui a haʻahaʻa loa i nā carbs. Hoʻohuli ia i kāu metabolism i ketosis, kahi mokuʻāina e puhi ai kou kino i ka momona ma kahi o nā carbs no ka wahie.

No ka mālama ʻana i ka ketosis, pono e hoʻohaʻahaʻa loa kāu lawe ʻana i ka carb - pinepine 50 mau palapū o ka paona a i ʻole ka liʻiliʻi o kēlā me kēia lā.

ʻO ka maʻamau, ʻoi aku ka waiwai o nā legume i mea e hoʻopili ʻia ai i ka papa keto. ʻOiai ʻo Edamame kahi legume, hoʻonoho ia i kāna ʻike pilikino kūpono i kahi wahi keto hina.

ʻOiai paha he kiʻekiʻe loa ka ʻike ʻana o ka keto dieters, ʻike paha kekahi poʻe e hiki ke hoʻopili ʻia i loko o kā lākou papaʻai keto i nā ʻāpana haʻahaʻa.

E hoʻomanaʻo he nui nā kumu e hoʻopili ai i nā pī edamame i ka papa keto, e like me ko lākou kiʻekiʻe fiber a me nā protein. Hoʻopili pū lākou i nā huaora a me nā minelala nui e hoʻonui i kou olakino.