Nā Meaʻai Keto e Hoʻohui i kāu papaʻai ke maʻi ʻoe i ka Raiki Cauliflower

Anter

• ʻAi ʻai ʻai Keto
• Nānā no

ʻO kekahi o nā haʻahaʻa nui loa o kaʻai keto kona palena nui loa i nā hua a me nā mea kanu. I kēlā me kēia manawa ke kaupalena ʻoe i nā hua, aia kahi manawa kūpono e poina ai ʻoe i nā micronutrients i ke kaʻina hana. ʻO nā kumu āpau āpau e ʻike maoli i kāu mea kanu keto a me nā hua keto inā ʻoe e hoʻonohonoho i ka papaʻai. (E pili ana: Hōʻike kēia Keto Candy hiki iā ʻoe ke loaʻa i nā mea ʻono ʻoiai e noho ana i ke ola haʻahaʻa-carb)

Ma ʻaneʻi, e nānā kākou i nā mea kanu. Loaʻa i nā mea kanu ka nui o ke kō, ka fiber, a me ka starch—ʻekolu ʻano kalapona. ʻO ka ʻai ʻana i nā mea kanu fiber kiʻekiʻe hiki ke hana i kou pono, ʻoiai naʻe. ʻO kēia mau koho he haʻahaʻa i loko o ka ʻupena ʻupena, i helu ʻia ma ka lawe ʻana i ka nui o nā carbohydrates kūlohelohe i hoʻemi ʻia ka nui o ka fiber. ʻO ke kumu i hope o ka nānā ʻana i nā carbs net ma mua o nā carbs āpau ʻaʻole hiki ke ʻai ʻia nā carbs mai ka fiber, no laila ʻaʻole lākou e hoʻonāukiuki i kāu koena kō kō i ke kumu o ka hoʻokuʻu koke ʻana o ka insulin i hiki ke sabotage i kou manawa ma ketosis.

Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka kiʻekiʻe o nā mea kanu i nā ʻano kalapona ʻelua a haʻahaʻa i ka fiber. ʻO nā lau ʻaʻa e like me ka beets, kāloti, parsnips, rutabagas, a me nā ʻuala he kiʻekiʻe i ka starch. ʻAʻole pono ka legumes (ʻaʻole he mea kanu, akā i kekahi manawa e hui pū ʻia) e like me ka pī a me ka lentil. ʻAʻole laʻa ka ʻōpae–ʻoiai he haʻahaʻa ka hapa nui i loko o ka ʻupena ʻupena, ʻaʻole ʻoluʻolu ka ʻōpae pata no ke kō.

Pono e ʻai ʻia nā ʻai ʻai ʻai me ka liʻiliʻi. Ehia mau ʻakeke ʻupena āu e ʻae ai iā ʻoe iho i kēlā me kēia lā e hilinaʻi i kāu pahuhopu macronutrient, akā ʻo ka hapa nui o nā mea ʻai keto e paʻa i loko o ka pae 15-40-gram. (Eia nā alakaʻi hou aʻe e pili ana i ka wehewehe ʻana i kāu pahuhopu macro ma ke ʻano he mea hoʻomaka.)

Inā ʻaʻole ʻokoʻa nā mea a pau, akā e hōʻoiaʻiʻo ʻaʻole ʻo nā lau ʻōmaʻomaʻo ka mea kanu keto wale nō. ʻO ka hoʻomaʻamaʻa ʻana iā ʻoe iho me kāu mau koho āpau hiki ke maʻalahi ka pale ʻana i kahi nohona keto lepo. E hoʻomaka mākou iā ʻoe.

Eia nā huaʻai maikaʻi loa e ʻai ai ma ka ʻai keto me nā kalama o ka ʻupena ʻupena ma ke kīʻaha o kēlā me kēia, maka. (Pili: Nā Mea ʻono Vegan e hōʻoiaʻiʻo ai he nui aku ka nui o ka Keto Diet Ma mua o ka Bacon)

ʻAi ʻai ʻai Keto

• Asparagus (2.4 g)
• Bok choy (0.8 g)
• Brokoli (3.6 g)
• Kāpena (2.9 g)
• Kāpena (3 g)
• Kelelei (1.6 g)
• Nā ʻōmaʻomaʻo kola (2 g)
• Kukama (1.9 g)
• Eggplant (2.4 g)
• Iceberg letus (1 g)
• Nā pepepe Jalapeño (3.7 g)
• Kale (0.1 g)
• Kohlrabi (3.5 g)
• ʻO nā halo (1.6 g)
• Lihi (2 g)
• Letus Romaine (0.2 g)
• Spinach (0.36 g)
• ʻōpae kauwela (2.5 g)
• Kāleka Swiss (0.8 g)
• Zucchini (2.4 g)

Nānā no