ʻO ka Chocolate Chocolate Keto-launa?

Anter

• He aha ke kokoleka pouli?
• Carb content of ʻeleʻele kokoleka
• Hiki iā ʻoe ke ʻoluʻolu i ke kokoleka ʻeleʻele ma kaʻai keto?
• Ke laina lalo

ʻO ka kokoleka pouli kahi mea momona a ʻono hoʻi. Hoʻohui, momona maoli ka kokoleka pouli kiʻekiʻe.

Kaukaʻi ʻia i ka ʻike koko, hiki i ke kokolekaʻeleʻele ke kumu waiwai o nā minelala a me nā antioxidants a loaʻa i kahi nui o nā fiber ().

Eia nō naʻe, no ka mea aia i loko o laila nā carbs, noʻonoʻo paha ʻoe hiki paha ke komo i loko o ka hāmele haʻahaʻa loa, kaʻai ketogenike momona kiʻekiʻe.

ʻImi kēia ʻatikala inā hiki ke ʻoliʻoli i ka kokoleka pouli ma ke ʻano he ʻāpana o ka papaʻai keto olakino.

He aha ke kokoleka pouli?

Hana ʻia ka kokoleka pouli e ka hoʻohui ʻana i ka momona a me kō me ka koko.

ʻAʻole like me ka kokoleka waiū, hana ʻia ka kokoleka pouli me ka ʻole o nā paʻa waiū, a emi mai ke kō a me ka nui o ka koko.

Eia nō naʻe, hoʻohui pinepine ʻia ke kō i ka kokoleka pouli i kekahi mea e kaupalena i ka ʻawaʻawa o ka koko.

Eia nō naʻe, ʻaʻole i hana ʻia nā kokoleka ʻeleʻele like. Hiki ke loli ka nui o ka pākēneka o ka koko a me ke kō ma muli o ka māka.

ʻO ke kaulike o ka koko i ka huahana hope loa e hoʻoholo ai i ka pouli a kiʻekiʻe paha o ke kokoleka ().

Ma ke ʻano he manamana lima, ʻo ka kokoleka pouli kiʻekiʻe kiʻekiʻe ma kahi o 70% kakao, ka hopena pinepine i kahi huahana me ka liʻiliʻi o ke kō.

Nui ka waiwai o ka kokoleka pouli kiʻekiʻe i nā flavonoids, he mau antioxidant mana i loaʻa i nā meaʻai mea kanu ().

I ka ʻoiaʻiʻo, loaʻa i nā kokoleka pouli kiʻekiʻe kiʻekiʻe nā flavonoid ma mua o nā meaʻai antioxidant kiʻekiʻe ʻē aʻe e like me ke kī ʻeleʻele, waina ʻulaʻula, a me nā ʻāpala ().

Ma muli o kāna waiwai flavonoid waiwai, ua hoʻopili ʻia ke kokoleka pouli kiʻekiʻe i nā pono olakino like ʻole, e like me ka haʻahaʻa o ka maʻi puʻuwai a hoʻomaikaʻi i ka hana o ka lolo (,,,).

ʻO ka kokolekaʻeleʻele kahi hui pū ʻia o ka momona, kō, a me ka koko. Chock-piha o nā antioxidants, loaʻa i ka kokoleka pouli kiʻekiʻe kiʻekiʻe ka pākēneka kiʻekiʻe o ka koko a me ka liʻiliʻi o ke kō ma mua o ka kokoleka waiū.

Carb content of ʻeleʻele kokoleka

ʻO ka hapa nui o nā meaʻono a me nā momi i kiʻekiʻe i nā carbs a pono paha e kaupalena ʻia i ka papaʻai keto.

Eia nō naʻe, ke hoʻohālikelike ʻia me nā ʻano kokoleka a me nā candies ʻē aʻe, haʻahaʻa haʻahaʻa ke kiʻekiʻe o nā kokoleka poʻokela i nā kalakeka.

Kaukaʻi ʻia i ka mana, 1 auneke (28 gram) o 70-85% kokoleka ʻeleʻele i loaʻa i 13 mau koloka a me 3 mau hunaila o ke olonā, ʻo ia hoʻi he 10 mau ʻeka o nā ʻakeke net ().

Hoʻomaulia ʻia nā carbs net ma o ka unuhi ʻana i nā carbs hiki ʻole ke komo ʻia mai ka helu piha o ka ʻikepili.

ʻO ka pulupulu kahi ʻano kōpaka ʻole i hoʻowali ʻole ʻia e kou kino. E like me ia, ʻaʻole piha piha ia i kou ʻōpū liʻiliʻi e like me nā ʻano carbs ().

No laila, ʻo ka hapanui o ka poʻe loea keto e paipai i ka hoʻohana ʻana i nā carbs net i ka helu ʻana i kāu ʻāpana carb lā ().

Hoʻokahi auneke (28 gram) o ka kokoleka pouli i hana ʻia me 70-85% koko i loaʻa ma kahi o 10 gram o nā ʻakeke net.

Hiki iā ʻoe ke ʻoluʻolu i ke kokoleka ʻeleʻele ma kaʻai keto?

Kaukaʻi ʻia i kāu palena kalaka i kēlā me kēia lā, hiki paha iā ʻoe ke leʻaleʻa i ke kokoleka pouli kiʻekiʻe ma ka hoʻohaʻahaʻa.

ʻO kaʻai ketogenike maʻamau e hoʻopili pinepine i ka lawe ʻana i kāu carb i 5% wale nō o kāu loaʻa o ka calorie o kēlā me kēia lā ().

ʻO kahi laʻana, ma ka papaʻai he 2000-calorie, e kaupalena ana ʻoe i kāu lawe ʻana i ka waiū ma kahi o 25 gram o nā kalaka i kēlā me kēia lā.

ʻO kēia ke kumu o 1 auneke (28 gram) o ke kokoleka pouli kiʻekiʻe e hāʻawi i kahi 40% o kāu helu carbota o kēlā me kēia lā ().

Inā pili ke kokoleka ʻeleʻele i ka papaʻai keto e hilinaʻi nui ʻia i ka mea ʻē aʻe āu e ʻai ai a puni ka lā.

Inā makemake ʻoe e leʻaleʻa i ke kokoleka ʻeleʻele ma ka papa keto, e noʻonoʻo e kaohi i nā meaʻai ʻē aʻe kiʻekiʻe e ʻike pono ʻaʻole ʻoe i ʻoi aku i ka palena o kāu mau lā.

Eia kekahi, he mea nui e koho i ke kokoleka poʻokela kiʻekiʻe e loaʻa ana ma kahi o 70% nā koina koko.

Loaʻa paha i ka kokoleka pouli me ka ʻoi aku ma mua o 70% koko i kahi ʻike momona kiʻekiʻe a paʻakikī paha e komo i loko me ka ʻoi ʻole o kāu ʻāpana kaʻa.

ʻO ka mea hope loa, ʻo ke kaohi ʻāpana ke kī. ʻOiai ʻo 1 auneke (28 gram) o ke kokoleka pouli kiʻekiʻe ke komo i loko o ka papa keto, ʻoi aku ka nui o ka lawelawe ma mua o kāu palena.

Hiki i ke kokolekaʻeleʻele ke komo i kahi papaʻai ketogenike. Eia nō naʻe, he mea nui e nānā i kāu mau ʻāpana a koho i ke kokoleka pouli i hana ʻia me 70% kakao e hōʻalo ai i ka palena o kāu carb.

Ke laina lalo

ʻOiai he meaʻono ka kokoleka pouli, haʻahaʻa loa ia i nā carbs, ke hoʻohālikelike ʻia me nā ʻano kokoleka a me nā kanakē.

Inā ʻoe e nānā pono i kāu nui o ka hapa, hiki paha iā ʻoe ke komo i ke kokolekaʻeleʻele i kahi papa keto.

Eia nō naʻe, e koho pono i ke kokoleka poʻokela kiʻekiʻe e loaʻa ana ma ka liʻiliʻi he 70% koko e noho ai i loko o kāu kaohi ʻohe o kēlā me kēia lā.