16 Mea ʻai e ʻai ai ma ka papaʻai Ketogenic

Anter

• 1. Meaʻai kai
• 2. ʻO nā mea kanu momona
• Keto mea kanu papa inoa:
• 3. Keiki
• ʻO ka papa inoa tī keto:
• 4. ʻApekikana
• 5. ʻO kaʻiʻo a me ka moa
• 6. Huamoa
• 7. ʻO kaʻaila niu
• 8. ʻO ka yogurt Greek Plain a me ka tī tī
• 9. ʻO kaʻaila ʻoliva
• 10. Nā hua kanu a me nā hua
• 11. Berry
• 12. Ka waiūpaka a me ka kirima
• 13. Nihi Shirataki
• 14. Olive
• 15. Kope a me ka tī kī ʻole
• 16. Ke kokolekaʻeleʻele a me ka palaoa koko
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Ua lilo ka papaʻai ketogenic i mea kaulana.

Ua ʻike ʻia nā haʻawina e pili ana kēia momona haʻahaʻa, momona maikaʻi loa no ka pohō kaumaha, diabetes, a me epilepsy (,,).

Aia kekahi mau hōʻike mua e hōʻike he pono paha ia no kekahi mau maʻi ʻaʻai, ka maʻi ʻo Alzheimer, a me nā maʻi ʻē aʻe pū kekahi.

Eia nō naʻe, pono hou ʻia ka noiʻi kiʻekiʻe ma luna o ka papaʻai e hoʻoholo ai i kona palekana lōʻihi a me kona pono (,,).

ʻO kaʻai ketogenike ka mea maʻamau i nā carbs i 20 a 50 gram i kēlā me kēia lā. ʻOiai he mea paʻakikī kēia, hiki i nā meaʻai momona ke komo maʻalahi i kēia ʻano ʻai.

Eia kekahi mau meaʻai olakino e ʻai ai i ka papa ketogenic.

1. Meaʻai kai

ʻO nā iʻa a me nā pūpū nā meaʻai ʻoluʻolu loa i ka keto. He waiwai ka salemona a me nā iʻa ʻē aʻe i nā wikamina B, potassium, a me selenium, akā ʻane ʻole i ka paukū ().

Eia nō naʻe, ʻokoʻa nā carbs i loko o nā ʻano iʻa like ʻole. ʻO kahi laʻana, ʻoiai ka shrimp a me ka hapa nui o nā pāpaʻi ʻaʻohe carbs, hana nā ʻano o nā iʻa iʻa, ().

ʻOiai hiki ke hoʻokomo ʻia kēia mau iʻa iʻa ma luna o kaʻai ketogenike, he mea nui e helu no kēia mau ʻākeʻakeʻa ke hoʻāʻo nei ʻoe e noho i loko o kahi ākea.

Eia nā helu karbika no nā lawelawe he 3.5-auneke (100-gram) o kekahi mau ʻano shellfish kaulana, (,,,):

• pālule: 4 gram
• mussels: 4 gram
• heʻe: 4 gram
• kaʻiole: 3 gram
• heʻe: 3 gram

ʻO Salmon, sardines, mackerel, a me nā iʻa momona ʻē aʻe kiʻekiʻe loa i nā momona omega-3, i ʻike ʻia e hoʻohaʻahaʻa i nā kiʻekiʻe o ka insulin a hoʻonui i ka ʻike o ka insulin i ka poʻe i kaumaha a momona hoʻi ().

Hoʻohui ʻia, ua hoʻopili ʻia ka lawaiʻa pinepine ʻana i ka iʻa i hōʻemi ʻia ka maʻi o ka maʻi a hoʻomaikaʻi i ke olakino noʻonoʻo (,).

Paipai ka American Heart Association i ka ʻai ʻana i 1 i nā meaʻai iʻa iʻa i kēlā me kēia pule ().

Nui nā ʻano iʻa iʻa ʻole i lalo a i ʻole hoʻohaʻahaʻa loa i nā carbs. ʻO nā iʻa a me nā pūpū kekahi kumu waiwai maikaʻi o nā wikamina, nā minelala, a me nā omega-3.

2. ʻO nā mea kanu momona

Haʻahaʻa nā mea kanu non-starchy i nā calories a me nā carbs, akā kiʻekiʻe i nā meaola he nui, e like me ka wikamina C a me kekahi mau minelala.

Loaʻa i nā mea kanu a me nā mea kanu ʻē aʻe i ka fiber, ka mea a kou kino e ʻole ai a komo e like me nā carbs ʻē aʻe.

No laila, e nānā i kā lākou helu ʻai digestible (a i ʻole ʻupena), ʻo ia ka huina carbs i hoʻoliʻiliʻi ʻia nā fiber. ʻO ka huaʻōlelo "ʻupena ʻupena" e kuhikuhi wale nei i nā kāpena i lawe ʻia e ke kino.

Hoʻomaopopo i nā carbs ʻupena a me nā hopena o ke kino i kahi ʻano kontroversial, a pono hou ʻia kahi noiʻi.

Nui nā mea kanu i loaʻa i loko o nā pahu momona net. Eia nō naʻe, ʻo ka ʻai ʻana i hoʻokahi kīʻaha o nā mea kanu "starchy" e like me kaʻuala, uala, a i ʻole nā ​​beets hiki ke hoʻokau iā ʻoe ma luna o kāu palena kalepona holoʻokoʻa no ka lā.

ʻO ka helu helu ʻupena net no nā mea kanu non-starchy mai ka liʻiliʻi ma mua o 1 gram no 1 kīʻaha o ka milo maka i 7 mau gram no ka 1 kīʻaha o nā kuke Brussels i kuke ʻia (,).

Aia pū nā mea kanu i nā antioxidant e kōkua ai i ka pale ʻana i nā radical manuahi, he mau mole kūpaʻa ʻole i hiki ke hōʻeha i nā hunaola (, 20).

ʻO ka mea hou aku, ua hoʻopili ʻia nā mea kanu kolio e like me kale, broccoli, a me ka cauliflower i ka hōʻemi ʻana i ka maʻi ʻaʻai a me ka maʻi maʻi puʻuwai (,).

Hana nā mea ʻaleka momona i mea pani no nā mea ʻoi aku ʻoi aku ka kiʻekiʻe.

O kahi laʻana:

• hiki ke hoʻohana ʻia ka caipiflower e mimic raiki a i ʻole i kāwele ʻia i kaʻuala
• "Zoodles" hiki ke hana mai zucchini
• spaghetti squash kahi pani kūlohelohe no spaghetti

Eia kekahi mau laʻana o ka lauʻai aloha keto e hoʻopili ai i kāu papaʻai.

Keto mea kanu papa inoa:

• asparagus
• ʻāpala
• broccoli
• kāpiki
• pālua
• kukama
• pīni ʻōmaʻomaʻo
• eggplant
• kale
• lettuce
• ʻoliva
• pepa (ʻoi loa ʻōmaʻomaʻo)
• milo
• ʻōmato
• zucchini

ʻO nā ʻūlū ʻupena i nā mea kanu non-starchy mai 1 a 8 mau gram i kēlā me kēia kīʻaha. ʻO nā mea kanu nā mea momona, maʻalahi, a kōkua paha i ka hōʻemi ʻana i ka maʻi.

3. Keiki

Aia he mau haneli ʻano keaka. ʻO ka mea pōmaikaʻi, ʻo ka hapanui he haʻahaʻa loa i nā carbs a kiʻekiʻe i ka momona, kahi e kūpono ai lākou no kaʻai ketogenic.

Hāʻawi kahi ʻuneke (28 gram) o ka tī cheddar i ka 1 gram o nā kālaki, 6.5 mau huna o ka protein, a me kahi nui o ka puna pālolo ().

ʻO ke kīʻaha ke kiʻekiʻe o ka momona momona, akā ʻaʻole i hōʻike ʻia e hoʻonui i ka hopena o ka maʻi puʻuwai. ʻO ka ʻoiaʻiʻo, hōʻike kekahi mau noiʻi e kōkua paha ka tī i ka pale ʻana i nā maʻi puʻuwai (,).

Aia i loko o ka Cheese ka waikawa linoleic i hoʻopili ʻia, kahi momona i hoʻopili ʻia i ka lilo o ka momona a me nā hoʻomaikaʻi ʻana i ke ʻano o ke kino (26).

Eia hou, ʻo ka ʻai ʻana i ka tī mau i hiki ke kōkua i ka hōʻemi ʻana i ka nalo ʻana o ka nui o nā mākala a me ka ikaika e loaʻa me ka ʻelemakule.

Ua ʻike ʻia kahi noiʻi he 12 mau pule i nā mākua makua ʻo ka poʻe i hoʻopau i ka ʻaila 7 (210 gram) o ka tī ricotta i kēlā me kēia lā i ʻike i ka emi o ka nui o nā mākala a me ka nalo ʻana o ka puʻupuʻu i ka papa o ke aʻo ʻana ma mua o nā poʻe ʻē aʻe ().

Eia kekahi mau tīhi i lalo o nā carbs no kaʻai keto.

ʻO ka papa inoa tī keto:

• uliuli tī
• brie
• kamele
• ʻO Cheddar
• chevre
• colby jack
• hale tī
• tī waiū
• feta
• kao kao
• halloumi
• ʻO Havarti
• Limburger
• manchego
• mascarpone
• mozzarella
• muenster
• parmesan
• kēpau kēpau
• provalone
• romano
• tī tī
• Kuikilana

Nui ka hona i ka protein, calcium, a me nā waikawa momona kūpono, akā loaʻa kahi liʻiliʻi o nā kalakeke.

4. ʻApekikana

He olakino maikaʻi ʻole nā ​​Avocados; 3.5 auneke (100 gram), a i ʻole ma kahi o ka hapalua o ka avocado waena, loaʻa nā 9 mau kālaki.

Eia nō naʻe, he 7 o kēia mau mea he fiber, no laila ʻo kāna helu karbika net he 2 wale nō ().

He kiʻekiʻe nā avocado i loko o kekahi mau huaora a me nā minelala, e like me ka potassium, kahi mineral nui a nui ʻole ka nui o ka poʻe. ʻO ka mea hou aku, hiki i ka lawe ʻana o ka potassium kiʻekiʻe ke kōkua i ka hoʻololi i kahi papa ketogenic maʻalahi ().

Eia kekahi, hiki i nā avocados ke kōkua i ka hoʻomaikaʻi ʻana i ka pae kolesterol a me nā pae triglyceride.

Ua ʻike ʻia kekahi noiʻi ua komo nā mea e ʻai ana i hoʻokahi avocado i kēlā me kēia lā i nā hopena maikaʻi no kā lākou cardio-metabolic risk factor me nā pae haʻahaʻa o LDL (maikaʻi) kolesterol. ().

Loaʻa nā Avocados i ka 2 gram o ka ʻūpena ʻupena no kēlā me kēia lawelawe a kiʻekiʻe i ka fiber a me kekahi mau meaola, e like me ka potassium. Hoʻohui ʻia, kōkua paha lākou i ka hoʻomaikaʻi ʻana i nā hōʻailona olakino puʻuwai.

5. ʻO kaʻiʻo a me ka moa

ʻO kaʻiʻo a me ka moa i manaʻo ʻia he mau mea ʻai nui ma ka papaʻai ketogenic.

ʻAʻohe iʻa a me nā moa nāʻai hou a waiwai i nā wikamina B a me kekahi mau minelala nui (,).

ʻO lākou kekahi kumu waiwai nui o nā protein kiʻekiʻe, i hōʻike ʻia e kōkua ai i ka mālama ʻana i nā puʻupuʻu i ka wā o ka papaʻai momona haʻahaʻa (().

Hoʻokahi o nā noi ʻana i nā wahine kahiko e ʻike i ka ʻai ʻana i ka papaʻai i loko o ka momona momona i alakaʻi ʻia i ka HDL (maikaʻi) pae kolesterol i 5% kiʻekiʻe aʻe ma mua o ka momona momona, nā meaʻai momona kiʻekiʻe ().

ʻOi aku ka maikaʻi e koho i kaʻiʻo i hānai ʻia i ka mauʻu, inā hiki. ʻO ia no ka mea nā holoholona e ʻai i ka mauʻu e hana i kaʻiʻo me nā momona ʻoi loa o ka omega-3, ka waikawa linoleic conjugated, a me nā antioxidants ma mua o kaʻiʻo mai nā holoholona i hānai ʻia i ka palaoa ().

ʻAʻohe i loko o ka ʻiʻo a me nā moa nā momona a waiwai i ka protein kiʻekiʻe a me nā mea momona. ʻO kaʻiʻo i hānai ʻia i ka mauʻu ka mea koho olakino loa.

6. Huamoa

ʻO nā hua manu kekahi o nā mea olakino a maikaʻi loa o ka honua.

Hoʻokahi hua nui i loaʻa ma lalo o 1 gram o carbs a ma kahi o 6 gram o ka protein, e hana ana i nā hua manu i meaʻai kūpono no kahi nohona ketogenic ().

Hoʻohui ʻia, ua hōʻike ʻia nā hua e hoʻomaka i nā hormoni e hoʻonui ai i ka manaʻo o ka piha a me ka māʻona (,).

He mea nui ka ʻai ʻana i ka hua manu holoʻokoʻa, ʻoiai ka hapanui o nā hua kō o ka hua manu i loaʻa i ka yolk. Hoʻopili kēia i nā lutein antioxidants a me zeaxanthin, kahi e kōkua ai e pale i ke olakino o ka maka ().

ʻOiai ʻoi aku ka nui o nā yolks egg i ka kolesterol, ʻo ka ʻai ʻana iā lākou ʻaʻole ia e hoʻāla i nā kiʻekiʻe o ke koko kolokolo i ka hapanui o ka poʻe. I ka ʻoiaʻiʻo, ʻike ʻia nā hua e hoʻololi i ka nui o nā hunaahi LDL i kahi ala e hōʻemi ai i ka pilikia o ka maʻi puʻuwai ().

Aia nā hua i lalo o 1 gram o nā carbs kēlā me kēia a hiki ke kōkua iā ʻoe e mālama piha i nā hola. ʻOi aku lākou i nā meaola he nui a kōkua paha i ka pale ʻana i ka olakino o ka maka a me ka puʻuwai.

7. ʻO kaʻaila niu

He waiwai kūʻokoʻa ka aila niu i kūpono kūpono ia no kaʻai ketogenic.

I ka hoʻomaka ʻana, loaʻa nā triglycerides kaulahao waena (MCT). ʻAʻole like me nā momona momona lōʻihi, lawe pololei ʻia nā MCT e ke akepaʻa a hoʻohuli ʻia i ketone a i hoʻohana ʻia ma ke ʻano he kumu wikiwiki o ka ikehu.

ʻO ka ʻoiaʻiʻo, ua hoʻohana ʻia ka aila niu e hoʻonui i nā pae ketone i ka poʻe me ka maʻi Alzheimer a me nā maʻi ʻē aʻe o ka lolo a me nā ʻōnaehana ().

ʻO ka waikawa momona nui i ka aila niu ka lauric acid, kahi momona momona lōʻihi. Ua ʻōlelo ʻia ka hui ʻana o ka ʻaila niu o ka MCT a me ka lauric acid e hāpai paha i kahi pae paʻa o ketosis (,).

ʻO ka mea hou aʻe, hiki i ka niu niu ke kōkua i nā mākua me ka momona e hoʻemi i ka kaumaha a me ka momona o ka ʻōpū.

I hoʻokahi noiʻi, ua nalowale nā ​​kāne i ʻai i 2 punetēpu (30 ml) o ka aila niu i kēlā me kēia lā i 1 ʻīniha (2.5 cm), ma ka awelika, mai kā lākou pūhaka me ka hana ʻole i nā loli dietary ʻē aʻe (,).

No ka ʻike hou aku e pili ana pehea e hoʻohui ai i ka aila niu i kāu papaʻai, e heluhelu i kēia ʻatikala.

Nui ka waiwai o ka ʻaila niu i nā MCT, hiki ke hoʻonui i ka hana ketone. Hoʻohui ʻia, hoʻonui paha ia i ka nui o ka metabolic a paipai i ka nalo ʻana o ke kaupaona a me ka momona o ka ʻōpū.

8. ʻO ka yogurt Greek Plain a me ka tī tī

He olakino ka yogurt Plain Greek a me ka tī liʻiliʻi, nā meaʻai protein kiʻekiʻe.

ʻOiai lākou i loko o kekahi mau carbs, hiki ke hoʻokomo ʻia i loko o kahi nohona ketogenic i ka hoʻohaʻahaʻa.

Hāʻawi kahi hapalua kīʻaha (105 gram) o ka Greek yogurt maʻamau i 4 mau koloka a me 9 mau kolamu o ka protein. Hāʻawi kēlā nui o ka tī wai i 5 gram o carbs a me 11 gram protein (,).

Ua hōʻike ʻia ka yogurt a me ka tī liʻiliʻi e kōkua i ka hōʻemi ʻana i ka makemake a me ka paipai ʻana i nā manaʻo o ka piha (,).

Hana kekahi i kahi mea ʻono maikaʻi ma kāna iho. Eia nō naʻe, hiki ke hoʻohui ʻia i nā mea ʻelua me nā nati ʻokiʻoki, ke kinamona, a me nā mea ʻala ʻē aʻe no ka mālama keto wikiwiki a maʻalahi hoʻi.

Loaʻa i nā yogurt Greek Greek maʻalahi a me nā tīhi 5 mau koleka o nā carbs i kēlā me kēia lawelawe. Ua hōʻike ʻia nā haʻawina e kōkua lākou i ka hōʻemi ʻana i ka makemake a hoʻonui i ka piha.

9. ʻO kaʻaila ʻoliva

Hāʻawi ka ʻaila ʻoliva i nā pono maikaʻi loa no kou puʻuwai.

He kiʻekiʻe ia i ka waikawa oleic, kahi momona momona i ʻike ʻia e hoʻoliʻiliʻi i nā pilikia pilikia o ka puʻuwai i nā noiʻi he nui (,).

Eia hou, kiʻekiʻe ka aila ʻoliva wahine puʻupaʻa i nā antioxidant i ʻike ʻia he phenol. Pale hou kēia mau mea hoʻohui i ke olakino puʻuwai ma o ka hōʻemi ʻana i ka mumū a me ka hoʻomaikaʻi ʻana i ka hana o ke aʻa (,).

Ma ke ʻano he kumu momona momona, ʻaʻohe carbs o ka aila ʻoliva. He kumu kūpono ia no nā lole saladi a me ka mayonnaise olakino.

Ma muli o ka kūpaʻa ʻole e like me nā momona momona i nā mahana wela, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka aila ʻoliva no ka hoʻomoʻa ʻana i ka wela haʻahaʻa a hoʻohui paha i nā meaʻai ma hope o kā lākou kuke ʻana.

ʻO ka aila ʻoliva keu-kiʻekiʻe i kiʻekiʻe o nā momona momona monounsaturated a me nā antioxidants. Kūpono ia no nā lole salakeke, mayonnaise, a hoʻohui i nā meaʻai i kuke ʻia.

10. Nā hua kanu a me nā hua

ʻO nā huaʻai a me nā ʻanoʻano he olakino, momona momona, a me nā meaʻai momona.

Ua hoʻopili ʻia ka ʻai nut pinepine i ka hoʻemi ʻia o ka maʻi puʻuwai, kekahi mau maʻi ʻaʻai, kaumaha, a me nā maʻi maʻi ʻē aʻe (55).

Eia kekahi, kiʻekiʻe nā nati a me nā ʻanoʻano i ka fiber, hiki iā ia ke kōkua iā ʻoe e piha a lawe i nā kolamu he nui ().

ʻOiai haʻahaʻa nā nati a me nā ʻanoʻano āpau i nā kalakeke ʻupena, ʻokoʻa iki ka nui i waena o nā ʻano like ʻole.

Eia nā helu karbika no 1 auneke (28 gram) o kekahi mau nati a me nā ʻanoʻano (,,,,,,,,).

• ʻalemona: 2 mau ʻūlū ʻupena net (6 gram ka nui o nā carbs)
• Nā hua kukui Brazil: 1 mau ʻūlū ʻupena net (3 mau huina carbs)
• cashews: 8 mau ʻūlū ʻupena net (9 mau huina carbs)
• hua nut macadamia: 2 mau ʻūlū ʻupena net (4 gram ka nui o nā carbs)
• pecans: 2 mau ʻūlū ʻupena net (4 gram ka nui o nā carbs)
• pistachios: 5 mau ʻūlū ʻupena net (8 mau huina carbs)
• walnuts: 2 mau ʻūlū ʻupena net (4 gram ka nui o nā carbs)
• hua chia: 1 mau ʻūlū ʻupena net (12 gram ka nui o nā carbs)
• olonā: 0 mau kaleka upena net (8 gram ka nui o nā carbs)
• nā hua ʻupu: 3 mau ʻūlū ʻupena net (5 mau huina carbs)
• huaʻano sesame: 3 mau ʻūlū ʻupena net (7 mau huina carbs)

ʻO nā hua a me nā ʻanoʻano he olakino puʻuwai, kiʻekiʻe i ka fiber, a hiki i ke alakaʻi ʻana i ke olakino olakino. Hāʻawi lākou i 0 i 8 mau gram o ka ʻūpena upena i kēlā me kēia auneke.

11. Berry

ʻOi aku ka nui o nā hua i nā carbs e hoʻokomo i kaʻai ketogenike, akā he ʻokoʻa ka hua.

Haʻahaʻa nā hua i nā carbs a kiʻekiʻe i ka fiber. I ka ʻoiaʻiʻo, loaʻa i nā raspberry a me nā blackberry i ka nui o ka fiber e like me nā carbs digestible.

Hāpai ʻia kēia mau hua liʻiliʻi me nā antioxidant i hōʻoia ʻia me ka hōʻemi ʻana i ka mumū a me ka pale ʻana i nā maʻi (,,).

Eia nā helu helu kalebona no 3.5 auneke (100 gram) o kekahi mau hua (,,,):

• ʻeleʻele: 11 mau ʻūlū ʻupena net (16 gram ka nui o nā carbs)
• blueberry: 9 mau ʻūlū ʻupena net (12 mau huina carbs)
• raspberries: 6 mau ʻūlū ʻupena net (12 mau huina carbs)
• strawberry: 7 mau ʻūlū ʻupena net (9 mau huina carbs)

Nui nā hua i nā huaola e hōʻemi i ka hopena o ka maʻi. Hāʻawi lākou i 5 a 12 mau ʻeka o nā ʻūlū upena i kēlā me kēia lawelawe no 3.5-auneke.

12. Ka waiūpaka a me ka kirima

ʻO ka waiūpaka a me ka waiū ka momona momona e hoʻopili ai i ka papa ketogenic. Loaʻa i kēlā me kēia me nā helu kuhi wale no kēlā me kēia lawelawe (,).

No nā makahiki he nui, ua manaʻo ʻia ka waiūpaka a me ka waiū e hoʻoulu a kōkua paha i ka maʻi puʻuwai ma muli o kā lākou momona momona momona. Eia nō naʻe, ua hōʻike ʻia kekahi mau noiʻi nui, no ka hapanui o ka poʻe, ʻaʻole pili ka momona momona i ka maʻi puʻuwai (,).

ʻO ka ʻoiaʻiʻo, hōʻike kekahi mau noiʻi i kahi ʻai kūpono o ka waiū momona kiʻekiʻe e hoʻoliʻiliʻi paha i ka hopena o ka puʻuwai a me ka hahau ʻana (,,).

E like me nā huahana hana waiū momona, momona ka waiūpaka a me ka waiima i ka waikawa linoleic conjugated, ka momona momona e hoʻoliʻiliʻi ai i ka nalo ʻana o ka momona (30).

ʻO ka waiūpaʻa a me ka waiū e kokoke i ka ʻole-kalapona a ʻike ʻia he hopena kūlike ʻole a maikaʻi ʻole paha i ke olakino puʻuwai ke pau i ka hoʻohaʻahaʻa.

13. Nihi Shirataki

ʻO Shirataki noodles kahi mea hoʻohui maikaʻi i kaʻai ketogenike. Hiki iā ʻoe ke loaʻa iā lākou ma kahi kokoke i ka huahana ma nā hale kūʻai a mea pūnaewele paha.

Loaʻa iā lākou ma lalo o 1 gram o nā ʻūlū ʻupena a me 15 mau calorie no kēlā me kēia lawelawe no ka mea nui lākou i ka wai ().

ʻO ka ʻoiaʻiʻo, ua hana ʻia kēia mau noodles mai kahi fiber viscous i kapa ʻia ʻo glucomannan, hiki ke omo a 50 mau manawa o kona kaupaona i ka wai ().

Hoʻokumu ke kolo viscous i kahi gel e hoʻolohi i ka neʻe o ka meaʻai ma o kāu wahi digestive. Hiki i kēia ke kōkua i ka hōʻemi ʻana i ka pōloli a me nā kui kō kō, e lilo ai ia i mea maikaʻi no ka pohō a me ka mālama ʻana i ka maʻi diabetes (,,).

Hele mai nā noodles Shirataki i nā ʻano like ʻole, e laʻa me ka laiki, fettuccine, a me nā linguine. Hiki iā lākou ke pani no nā noodle maʻamau i nā ʻano hana like ʻole.

Aia nā noodles Shirataki ma lalo o 1 gram o nā carbs i kēlā me kēia lawelawe. Kōkua kā lākou fiber viscous i ka hoʻoneʻe i ka neʻe ʻana o ka meaʻai ma o kāu wahi digestive, e hāpai ana i ka piha a me ke kūpaʻa o nā kō kō.

14. Olive

Hāʻawi ʻo Olive i nā pono olakino like me ka aila ʻoliva, ma ke ʻano paʻa wale nō.

ʻO Oleuropein, ka antioxidant nui i loaʻa i loko o nā ʻoliva, he waiwai anti-inflammatory a pale aku paha i kāu mau hunaola mai ka hōʻino ().

Hoʻohui ʻia, hōʻike nā noiʻi in vitro i ka ʻai ʻana i nā ʻoliva hiki ke kōkua i ka pale ʻana i ka iwi iwi a hoʻemi i ke kahe o ke koko, ʻoiai ʻaʻole loaʻa nā hoʻokolokolo kanaka (

ʻOkoʻa ka ʻoliva i ka ʻike o ka carb ma muli o ko lākou nui. Eia nō naʻe, hele mai ka hapalua o kā lākou mau carbs mai ka fiber, no laila he haʻahaʻa loa kā lākou mau mea momona momona.

Loaʻa he ʻoliva ʻoliva (34 gram) i 2 mau gram o ka nui o nā carbs a me 1 gram o ka fiber. Hana kēia i kahi helu karbika ʻupena ma kahi o 1 gram ma muli o ka nui ().

Nui nā ʻoliva i nā antioxidant i hiki ke kōkua i ka pale ʻana i ka olakino puʻuwai a iwi. Loaʻa iā lākou he 1 gram o nā ʻākena ʻupena i kēlā me kēia auneke.

15. Kope a me ka tī kī ʻole

He mea olakino ke kope a me ke kī, inu inu ʻole i ka ʻāpika.

Loaʻa iā lākou ka caffeine, kahi e hoʻonui ai i kāu metabolism a kōkua paha i ka hoʻomaikaʻi ʻana i kāu hana kino, makaʻala, a me ke ʻano (,,).

He aha hou aʻe, ua hōʻike ʻia nā mea inu kope a me nā inu inu kī i ko lākou hōʻemi nui ʻana i ka maʻi kō. ʻO ka ʻoiaʻiʻo, ʻo ka poʻe me ka loaʻa ʻana o ka kofe kiʻekiʻe loa ka makaʻu haʻahaʻa no ka hoʻomohala ʻana i ka maʻi diabetes.

ʻO ka hoʻohui ʻana i ka ʻaikalima kaumaha i ke kofe a i ʻole tī he maikaʻi akā e haʻalele ʻoe i ke kope "māmā" a me nā latte kī. Hana pinepine ʻia kēia mau mea me ka waiū nonfat a loaʻa nā mea ʻona momona kiʻekiʻe.

ʻAʻohe i loko o ke kofe a me ka tī i ʻole ka momona a hiki ke kōkua i ka hoʻonui ʻana i kāu helu metabolic, a me ka hana kino a me ka noʻonoʻo. Hiki iā lākou ke hōʻemi i kou makaʻi no ka maʻi kō.

16. Ke kokolekaʻeleʻele a me ka palaoa koko

ʻO ka kokoleka pouli a me ka koko ka mea maikaʻi o nā antioxidant.

I ka ʻoiaʻiʻo, hāʻawi ka koko i ka nui o ka hana antioxidant e like me nā hua ʻē aʻe, e like me nā blueberry a me nā hua acai ().

Aia nā kokoleka pouli i nā flavanols, i hiki ke kōkua i ka hōʻemi ʻana i ka maʻi o ka puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ke koko a me ka mālama ʻana i nā aʻa i olakino (96, 97, 98).

ʻO kahi mea kupanaha, hiki i ke kokoleka ke lilo i ʻāpana o kaʻai ketogenic. Eia nō naʻe, he mea nui e koho i ke kokoleka pouli i loaʻa ka palena iki o 70% nā paʻa koko, ʻoi aku ka maikaʻi, a ʻai me ke akahai.

Hoʻokahi auneke (28 gram) o ke kokoleka unsweetened (100% koko) he 3 gram o nā ʻūpena ʻupena ().

ʻO ke kokolekaʻeleʻele a me ka palaoa koko i kiʻekiʻe i nā antioxidant a kōkua paha e hōʻemi i ka makaʻu o ka maʻi puʻuwai.

Ke laina lalo

Hiki ke hoʻohana ʻia kahi papaʻai ketogenic e hoʻokō i ka pohō kaumaha, ka mālama ʻana i ke kō a me nā pahuhopu e pili ana i ke olakino.

ʻO ka mea pōmaikaʻi, hiki iā ia ke hoʻopili i nā ʻano meaʻai like ʻole, nā mea ʻono, a me nā meaʻai āpau e ʻae ai iā ʻoe e noho i loko o kāu kaona lā o kēlā me kēia lā.

E ʻohi i nā pono olakino āpau o ka papaʻai ketogenic, e hoʻopau i nā meaʻai aloha aloha keto i kēlā me kēia manawa.