ʻO ka Sour Cream Keto-launa?

Anter

• He aha ka mea i loko o ka kirimina kawa?
• Carbs a me ketosis
• Ke hoʻohana nei i ka kirimona ʻawaʻawa ma ka papaʻai keto
• Ke laina lalo

Ke hiki mai i ke koho ʻana i nā meaʻai no ka papaʻai keto, ʻo ka momona kahi.

Pōkole ʻo Keto no kahi papaʻai ketogenea - kahi momona momona, hoʻoweliweli loa i ka ʻai ʻana i ka momona e hoʻoikaika i kou kino e hoʻohana i ka momona no ka wahie ma kahi o ka glucose.

ʻO ka lula mua o ka keto e hoʻohaʻahaʻa loa i kāu carbs a koho i nā meaʻai momona kiʻekiʻe ma kahi.

Mahalo paha ʻoe inā he keto-ʻoluʻolu ka kirīmi kawa a i ʻole he nui a ʻoi paha o nā carbs e like me nā meaʻai waiū ʻē aʻe.

Nānā kēia ʻatikala i ka hui ʻana o ka kirimaila ʻawaʻawa a inā ʻoe e hoʻopili a lele iā ia ma ka papa keto.

He aha ka mea i loko o ka kirimina kawa?

E like me ka hōʻike a kona inoa, hana ʻia ka kirīmi kawa mai ka kirima i ʻono ʻia e kahi waikawa, e like me ka wai lemon a i ʻole ka vīnega, a i ʻole nā ​​mea maʻamau, e nā bacteria bacteria lactic. Ke ulu nei nā bacteria i ka holika, mānoanoa lākou a hāʻawi i kahi mea ʻawaʻawa, ʻono like me ka yogurt ().

Hana ʻia ka kirīmiʻawa maʻamau mai ka kirimalu i loaʻa ma ka liʻiliʻi 18% ka waiū momona (2).

Eia nō naʻe, hiki iā ʻoe ke kūʻai i ka momona momona momona momona. Loaʻa iā ia ma ka liʻiliʻi 25% ka momona ma mua o ke kumu, mana momona piha. ʻO ka momona momona nonfat i loaʻa ʻole ma mua o 0.5 mau momona o ka momona ma 1/4 cup (50 gram) kahi koho (2).

Ke noʻonoʻo nei i ka kirimaʻawaʻawa no ka papaʻai keto, he mea nui e heluhelu i nā lepili no ka mea ke emi ka momona o ka momona, hoʻonui ka mea o ka carb (,,).

Eia nā ʻike pono no ka 3.5-auneke (100-gram) ʻāpana o kēlā me kēia ʻano kalima awaawa (,,):

Loaʻa i ka kirimona kawa ka momona a mānoanoa o kona momona. No ka loaʻa ʻana o ke ʻano like a me ka waha waha ʻole me ka momona ʻole, hoʻohui pinepine nā mea hana i nā mānoanoa, nā gum, a me nā mea hoʻopaʻa e like me maltodextrin, māno palaoa, ʻomoma, a me xanthan gum ().

Hāʻawi ʻia kēia mau mea mai nā carbs, hiki iā lākou ke hoʻonui i ka momona o ka momona momona momona momona - a me nā momona momona momona ʻole.

Hana ʻia ka waiū kawa mau mai ka kirimalu. E like me ia, kiʻekiʻe i ka momona a haʻahaʻa i nā carbs. Eia nō naʻe, ʻaʻohe momona o ka kirīmi waikona nonfat a loaʻa nā mea hoʻohui e hoʻonui iki i kāna mea ʻona.

Carbs a me ketosis

Ua puni ka papaʻai keto ma kahi o hoʻokahi kenekulia ma ke ʻano he ala e hōʻemi ai i ka hopu ʻana i nā keiki me ka maʻi epilepsy. Akā, ua lilo ia i mainstream no ka mea hiki ke kōkua i ka pohō kaumaha a hoʻomaikaʻi i ke kiʻekiʻe o ka kōko a me ke kō i nā mea me nā maʻi metabolic (,).

Ua ʻike ʻia kahi noiʻi ma 307 poʻe i kahi hopena ʻē aʻe o ka papaʻai hiki ke kōkua i ka hoʻēmi ʻana i nā ʻiʻina momona, ke hoʻohālikelike ʻia me nā papa momona momona ().

Hana ia ma ka hoʻololi ʻana i kou kino i ketosis, ʻo ia hoʻi ke puhi nei ʻoe i nā ketones, kahi huahana o ka momona, ma kahi o ka glucose no ka ikehu.

I mea e hoʻololi ai, ma kahi o 5% wale nō o kāu nui calorie e hele mai nā carbs, ʻoiai ʻo 80% o kāu mau calorie e hele mai mai ka momona.ʻO ke koena o kāu mau calorie mai ka protein (,).

No ke komo ʻana i loko a noho i ka ketosis, he mea nui ia e pili pono i kāu pahuhopu wahie a me nā momona, e pili ana i kāu pono pilikino pilikino. ʻO kahi laʻana, inā ʻoe e ʻai i kahi papaʻai 2000-calorie, ʻo kāu pahuhopu he 25 gram o nā carbs, 178 mau momona o ka momona, a me 75 gram o nā protein i kēlā me kēia lā.

Ke hoʻolālā ʻana i nā meaʻai, ʻo ia hoʻi nā huaʻai, nā lūlū, nā mea kanu starchy, a me nā meaʻai waiū e like me ka yogurt he palena ʻole, no ka mea, kiʻekiʻe loa lākou i nā carbs.

ʻO kahi laʻana, hoʻokahi hua hua awelika o ka huahelu, 1/2 kīʻaha (117 gram) o nā ʻoka i hoʻomoʻa ʻia, a i ʻole 6 auneke (170 gram) o ka yogurt i kēlā me kēia me ka hāʻawi ʻana o 15 mau kaleka ().

I kekahi ʻaoʻao, paipai ʻia nā momona, e like me ka waiūpaka a me ka aila. ʻAʻohe a ʻuʻuku paha nā carbs a momona.

ʻO ka momona kawa momona piha piha ka meaʻai kokoke loa i ka lawelawe ʻana o ka momona ma mua o ka lawelawe ʻana o kahi meaʻai i hoʻokumu ʻia i ka momona a, no laila, ʻoluʻolu keto.

Eia nō naʻe, inā koho ʻoe i ka waiū huʻawa ʻole nonfat, e hōʻiliʻili ʻoe e pili ana i ka nui o nā kalakeke e like me kou ʻai ʻana i ka lawelawe ʻana o nā hua, a he kiʻekiʻe paha ia no ka papaʻai keto.

Hāʻawi kahi papa keto i nā pono olakino e like me ka pohō kaumaha a me ke olakino olakino maikaʻi. E ukali iā ia, pono ʻoe e mālama i ka lawe haʻahaʻa i kāu ʻona. ʻOiai ka holika momona momona hiki ke hana ma ka papaʻai keto, e kiʻekiʻe loa paha ka waiū waiʻawa nonfat i nā carbs.

Ke hoʻohana nei i ka kirimona ʻawaʻawa ma ka papaʻai keto

Hiki ke hoʻokomo ʻia i ka waiū momona momona piha i loko o nā papa kuhikuhi keto-friendly ma nā ʻano like ʻole.

He kumu momona, ʻono ia no ka hou. E kāwili iā ia me nā mea kanu a mea ʻala paha e like me ka curry powder a hoʻohana iā ia ma ke ʻano he mea kanu mea kanu

No ka hana ʻana i nā pancakes wai ʻalani momona haʻahaʻa, e kuʻi i nā mea i lalo e hana i kahi pā.

• 2/3 kīʻaha (70 gram) o ka palaoa ʻalemona
• 1 kahi teaspoon o ka palaoa kālua
• 4 punetēpu (60 gram) o ka kirīmiwa momona momona piha
• 1 tīpune o ka vanilla extract
• 1 kahi teaspoon o ka ʻili maple
• 2 mau hua

E ninini i nā pancakes o kāu nui i makemake ʻia ma luna o kahi pā wela wela, aila a hiki i ko lākou gula ʻana i nā ʻaoʻao ʻelua.

Hana ka momona kawa i kahi mea ʻonoʻono, kuki kuki no ka moa i palai ʻia, a kōkua ia i ka hoʻonui i ka momona o kahi ipu protein momona.

No ka hana ʻana i kahi mea ʻū, e hoʻomoʻa i kekahi mau puna o ka ʻoka aniani a me kahi ʻoloka o kālika i loko o ka pā me kahi aila ʻoliva. Hoʻohui ma kahi o 4 punetēpu (60 gram) o ka momona momona momona a me ka waihona moa i lawa i ka lahilahi.

Ke hana nei ʻoe i kahi mea ʻono me ka waiʻawaʻawa, mai hele a piha ka paila, a i ʻole e hoʻokaʻawale ʻia ka wai ʻawaʻawa.

No ka mea aia kekahi mau carbs i ka kirimaila kawa, e noʻonoʻo pono e helu ʻoe iā lākou i kāu kākika waiū o kēlā me kēia lā. Ke kaukaʻi ʻia nei pehea ʻoe e hoʻolilo ai i kāu moʻo kālā, hiki iā ʻoe ke kaohi i kāu ʻāpana o ka kirimaʻawa.

ʻO ka momona momona momona momona ka keto-friendly a hiki ke hoʻohana ʻia i nā meaʻai inā ʻoe e ʻimi nei i kahi ʻono tangy a me ke ʻano momona. Hāʻawi ʻia i loko o laila kekahi mau carbs, e ʻike pono i ka helu ʻana iā lākou a kaohi i ka nui o kāu ʻāpana inā pono.

Ke laina lalo

Hana ʻia ka kirīmiwa momona momona piha mai ka kalima a loaʻa ka momona ma mua o nā kalakeka. No laila, manaʻo ʻia ia he ʻoluʻolu keto. Eia nō naʻe, ʻaʻole.

Hiki i ka momona momona momona momona ke hāʻawi i kekahi ʻano i ka papaʻai keto ke hoʻohana ʻia ma ke ʻano he kūpenu a i ʻole hoʻokomo ʻia i loko o nā meaʻai e hoʻonui ai i ka ʻike momona.

No ka mea aia i loko o ia kekahi mau carbs, e nānā pono e helu ʻoe iā lākou i kāu kumukūʻai o kēlā me kēia lā.