ʻAno Keto-ʻoluʻolu nā ʻuala?

Anter

• Mālama i ka ketosis
• ʻOi aku ka kiʻekiʻe o ka ʻuala i nā kalakeka
• ʻOi aku paha kahi hoʻomākaukau keto ma mua o nā poʻe ʻē aʻe
• Ke laina lalo

ʻO ka ketogenic, a i ʻole keto, ʻai he momona momona, kaulike kaulike, a me nā meaʻai momona haʻahaʻa i hoʻohana ʻia e mālama i nā ʻano olakino like ʻole, e like me ka epilepsy, momona, a me ka maʻi kō ().

Hāʻawi ʻia ia he mea kapu loa ia, nui ka poʻe e haʻohaʻo nei inā hiki ke hoʻokomo ʻia i nā meaʻai momona kiʻekiʻe e like me ka ʻuala i loko o nā palena o ka papaʻai ketogenic.

Ke nānā nei kēia ʻatikala inā hiki iā ʻoe ke ʻoluʻolu i nā ʻuala ʻoiai ke ukali nei i ka papaʻai keto.

Mālama i ka ketosis

ʻO kekahi o nā pahuhopu mua o kaʻai ketogenic e kōkua i ka hoʻololi o kou kino i ketosis.

ʻO Ketosis kahi kūlana metabolic kahi e hilinaʻi ai kou kino i ka ikehu i hana ʻia mai ka momona - ma kahi o nā carbs - e hoʻokō i kāna hana nui āpau.

Ke hoʻopau ʻoe i kahi papaʻai like ʻole, hana hewa ʻole kou kino i ka hoʻohana ʻana i ka glucose - kahi ʻano karbona - ma ke ʻano he kumu waiwai wahie. Akā ke loaʻa ʻole nā ​​carbs, hana i kou kino i ka ikehu mai nā pūhui momona i kapa ʻia ketones ().

ʻO ka hiki i kou kino ke mālama i ka ketosis e kaukaʻi ʻia i ka nele o ka ʻai kōpaka. Inā ʻoe e ʻai i nā carbs he nui loa, hoʻi hou kou kino i ka hoʻohana ʻana i ka glucose no ka ikehu, a laila hoʻolei iā ʻoe mai ketosis.

ʻO kēia ke kumu o ka nui o nā ʻano mea ʻaʻai kiʻekiʻe, e laʻa me nā mea kanu starchy e like me ka ʻuala, i manaʻo ʻia he palena ʻole ma kaʻai ketogenic.

Eia nō naʻe, hiki ke loli ka nui o kahi e pono ai i kahi kanaka e kaupalena i kā lākou nui o ka lawe ʻana i ka carb e mālama i ka ketosis.

ʻO ka hapa nui o ka poʻe e ukali nei i ka papaʻai ketogen i kaupalena ʻia i kā lākou lawe ʻana i ka momona a ʻaʻole i ʻoi aku ma mua o 5-10% o ko lākou mau pono calorie o kēlā me kēia lā, a i ʻole ka maximum o 50 mau kalima i kēlā me kēia lā ().

Ma kahi āu e hāʻule ai i kēlā spectrum ma muli o ka maʻalahi o ka neʻe ʻana o kou kino i loko a i waho o ketosis.

ʻO ka mālama ʻana i kāu ʻai carb he haʻahaʻa loa ia e pono ai no ka mālama ʻana i ka ketosis ke pili ʻoe i ka papaʻai keto. ʻO kēia ke kumu e koho ai nā poʻe he nui e kāpae i kaʻuala mai nā papaʻai keto.

ʻOi aku ka kiʻekiʻe o ka ʻuala i nā kalakeka

ʻO kahi ʻuala kahi ʻano o nā aʻa aʻa starchy i kāpae pinepine ʻia mai nā papaʻai ketogenic ma muli o ka nui o ka momona o ka momona.

Eia nō naʻe, me ka hoʻolālā kūpono, hiki i kekahi poʻe ke hoʻokomo kūleʻa i nā ʻāpana liʻiliʻi o kaʻuala i loko o kahi papaʻai keto.

Loaʻa i kahi ʻuala liʻiliʻi liʻiliʻi (150 gram) i ka huina o 26 mau kalima. Ma hope o ka unuhi ʻana i ka 4 mau mika i hele mai mai ka fiber, waiho ʻia ʻoe me kahi waiwai net o ke kaha he 21 mau kaleka o ka carbs i kēlā me kaʻuala ().

Inā ʻoe i ka papaʻai keto e kaupalena iā ʻoe i 50 mau kālika i kēlā me kēia lā, hiki iā ʻoe ke koho e hoʻolilo ma kahi o 42% o kāu mau kalakeka ma kahi ʻuala holoʻokoʻa inā makemake ʻoe.

E noʻonoʻo paha ʻoe i ka hoʻokaʻawale ʻana i kaʻuala i nā ʻāpana liʻiliʻi e hōʻemi hou ai i kāu lawe ʻana me ka ʻole e kāpae ʻia mai kāu papaʻai āpau.

ʻLelo ia, inā ʻoe ma kahi papa papaʻai e koi ai iā ʻoe e pili i ka palena o ke kalebona ʻoi aku ka liʻiliʻi, ʻoiai kahi ʻāpana liʻiliʻi loa o kaʻuala hiki ke lilo i mea paʻakikī loa e noho i loko o kāu mau ʻāpana i hāʻawi ʻia no ka lā.

ʻO ka mea hope loa, inā ʻoe e hoʻopili i nā ʻuala i kāu papaʻai e pili ana i kāu mau pahu momona ponoʻī a me ka hiki ke mālama mau i nā kapu i koi ʻia iā ʻoe e mālama i ka ketosis.

ʻOi aku ka kiʻekiʻe o nā ʻuala i loko o nā carbs, akā hiki i kekahi poʻe ke hoʻokomo i nā ʻāpana liʻiliʻi o lākou i ka wā e noho ana i loko o kā lākou mau kaohi keto.

ʻOi aku paha kahi hoʻomākaukau keto ma mua o nā poʻe ʻē aʻe

Inā hoʻoholo ʻoe e hoʻokomo i nā ʻuala ma ke ʻano he mahele o kāu papaʻai keto, he mea nui e noʻonoʻo pū ʻoe i ka hopena o nā ʻano hoʻomākaukau like ʻole i ka huina wai piha o ka ipu hope loa.

ʻO kahi laʻana, hoʻomākaukau ʻia kaʻuala me nā mea momona kiʻekiʻe loa, e like me ke kōpaʻa, ka ʻaʻala maple, a i ʻole nā ​​wai momona huaʻai kūpono ʻole no kaʻai ketogenic.

ʻO nā ʻano hoʻomākaukau i ʻoi aku ka maikaʻi o ke keto-friendly paha e hoʻopili me ka ʻoki lahilahi a me ka hoʻomoʻa ʻana iā lākou e hana i nā ʻuala, a i ʻole e hoʻomoʻa iā lākou āpau a lawelawe iā lākou me ka waiūpaka, ka aila niu, a me ka tī i hoʻoheheʻe ʻia.

ʻAʻole ʻano keto-friendly kahi ʻano hoʻomākaukau uala kekahi, ʻo ia hoʻi nā mea e hoʻohana i nā mea momona kiʻekiʻe e like me ke kōpaʻa a me ka syrup maple.

Ke laina lalo

Hōʻike ʻia nā papaʻai Ketogenic e ko lākou momona kiʻekiʻe a me nā mea momona haʻahaʻa.

ʻOi aku ka kiʻekiʻe o nā ʻuala i nā carbs a kāpae pinepine ʻia mai nā papaʻai keto no ka mea hiki iā lākou ke paʻakikī i nā poʻe he nui e mālama i ka ketosis.

ʻLelo ia, ʻaʻole paha pono ʻoe e hoʻopau i kaʻuala mai kāu papaʻai, ʻoiai ke hoʻohālikelike ʻoe i kāu lawe ʻana a hoʻolālā i mua e hōʻoia ʻaʻole lākou e hoʻonāukiuki i nā carbs no ka lā.

Ke hana nei i kāu papaʻai papaʻai, e hōʻalo i nā hoʻomākaukau uala e hoʻopili i nā mea momona kiʻekiʻe e like me ke kōpaʻa a me ka syrup maple.

Ma kahi o, koho i nā koho momona ʻoi aku, e like me nā ʻuala ʻuala a i ʻole nā ​​ʻuala i hoʻomoʻa ʻia i lawelawe ʻia me ka waiūpaka a me ka aila niu.