Cov txheej txheem:

Ketogenic Noj: Cov Txiv Hmab Txiv Ntoo Keto Carb Tsawg Yog Dab Tsi?
Ketogenic Noj: Cov Txiv Hmab Txiv Ntoo Keto Carb Tsawg Yog Dab Tsi?

Video: Ketogenic Noj: Cov Txiv Hmab Txiv Ntoo Keto Carb Tsawg Yog Dab Tsi?

Video: Ketogenic Noj: Cov Txiv Hmab Txiv Ntoo Keto Carb Tsawg Yog Dab Tsi?
Video: Txiv hmab txiv ntoo thiab zaub mov huv: Kev ua kom huv si tom teb 2024, Lub peb hlis ntuj
Anonim

Kev noj haus ketogenic yog los ntawm kev noj zaub mov uas muaj cov rog, muaj protein ntau, thiab muaj cov carbohydrates tsawg. Xyoo tsis ntev los no, peb tab tom tham nws ntau dua vim tias nws cov txiaj ntsig kev noj qab haus huv tsis yog qhov tseem ceeb. Raws li kev tshawb fawb, keto noj haus pab rau kev kho qee yam kab mob xws li mob vwm, mob ntshav qab zib lossis mob cancer. Tsis txhob hnov qab txog kev poob phaus yam tsis muaj kev mob siab rau! Lub hauv paus ntsiab lus ntawm kev noj zaub mov kom nkag mus rau lub xeev ntawm ketosis - lub sijhawm thaum lub cev siv cov rog ua nws lub zog tseem ceeb (cov khw muag khoom qab zib lossis piam thaj ua tsis txaus). Qhov no piav qhia txog vim li cas cov kev ua kom muaj carbohydrate muaj tsawg rau qhov tsawg kawg nkaus. Raws li txoj cai, cov txiv hmab txiv ntoo nyob hauv cov zaub mov uas peb tsis tau ua peb tus kheej ua ntej. Tab sis tsis yog txhua cov txiv ntoo muaj cov piam thaj hauv siab, yog li,tsis muaj taw tes hauv kev tshem lawv txhua yam los ntawm koj cov zaub mov noj. Hauv tsab xov xwm no, peb qhia tawm cov txiv hmab txiv ntoo keto kom haus kom nyob hauv qab qhov carb txwv.

Keto kev noj haus thiab kev noj haus cov qib carbohydrate xav tau nyob hauv ketosis

ketogenic kev noj haus keto txiv hmab txiv ntoo pub
ketogenic kev noj haus keto txiv hmab txiv ntoo pub

Txhawm rau nkag mus rau hauv lub xeev ketosis, qhov kev pom zoo niaj hnub macronutrient tawg yog 70-75% rog, 20-25% protein, thiab 5-10% carbohydrate. Piv txwv li, rau 18,000 calorie kev noj haus, ib qho yuav tsum noj 140 mus rau 150 grams rog, 90 txog 113 grams protein, thiab 23 txog 45 gram ntawm cov carbohydrate ib hnub twg. Cov qib carbohydrate xav tau nyob hauv ketosis sib txawv ntawm ib tus neeg. Nws ntseeg tias feem ntau ntawm cov pejxeem, ib hnub twg uas tau noj 50 grams lossis tsawg dua ntawd tau txaus. Rau cov kis las, qhov kev txwv yuav ua tau li ntawm 80 txog 100 grams. Thaum nws hais txog cov neeg mob ntshav qab zib, nws yog ib qho tsim nyog yuav tsum txhawm rau ua kom txog li 20 mus rau 30 gram ib hnub.

keto txiv ntoo pub ketogenic kev noj haus
keto txiv ntoo pub ketogenic kev noj haus

Tab sis ntau thiab ntau tus neeg tham txog tag nrho cov carbohydrates thiab net carbohydrates. Nws tau piav qhia rau cov neeg tshiab nyob rau hauv kev noj haus ketogenic. Tag nrho cov carbohydrates, tag nrho cov naj npawb ntawm carbohydrates noj nyob rau hauv ib hnub. Raws li rau net carbohydrates, cov no sawv cev rau tag nrho cov naj npawb ntawm carbohydrates hauv ib qho muab cov zaub mov, rho tawm cov grams fiber thiab qab zib cawv (tom kawg tsis yog zom los ntawm lub cev). Yog li, yog tias koj nyob ntawm keto noj zaub mov rau kev kho mob, nws yog qhov yuav tsum tau txwv koj cov khoom noj khoom haus carbohydrate kom txog 20 grams tag nrho ib hnub. Ntawm qhov tod tes, yog tias qhov kev poob phaus yog koj lub hom phiaj, nyiam nyob qis dua 20 grams ntawm carbs ib hnub.

Keto cov txiv hmab txiv ntoo tau pom zoo rau kev noj zaub mov ketogenic

ketogenic cov ntsiab cai kev noj haus sau cov txiv hmab txiv ntoo keto
ketogenic cov ntsiab cai kev noj haus sau cov txiv hmab txiv ntoo keto

Tam sim no koj paub vim li cas thiab yuav ua li cas thiaj taug qab koj cov carb kom tsawg, ntawm no yog cov npe pab tau ntawm 10 keto-pom cov txiv hmab txiv ntoo. Cov khoom noj uas muaj suab thaj tsawg no yuav ua rau koj cov ntshav qab zib hauv cov ntshav tswj thiab pab koj tswj kev noj qab haus huv rau cov roj.

  • 1 txiv qaub = 5.4 grams ntawm carbs
  • 1 khob ntawm blueberries = 17,8 grams ntawm carbs
  • 1 khob ntawm txiv lwg qaub = 6.7 grams ntawm carbs
  • 1 txiv qaub = 5.2 grams ntawm carbs
  • 1 khob txiv pos nphuab = 8,2 gram ntawm carbs
  • 1 khob kua ntoo = 10.9 grams carbs
  • 1 khob avocado = 3.6 grams ntawm carbs
  • 1 khob ntawm blackberries = 7.1 grams ntawm carbs
  • 1 khob cantaloupe melon = 12.3 grams carbs
  • 1 khob txiv lws suav = 3.3 gram ntawm carbs
txiv qaub slices keto noj
txiv qaub slices keto noj

Txiv qaub

Cov txiv qaub, ob qho kua txiv thiab zest, tau dav siv los ntxiv tsw rau ntau lub tais keto. Qee cov lej yuav tsum nco qab: 1 txiv qaub = 24.4 calories = 7.8 grams carbohydrate = 2.4 grams fiber. Qhov no sib npaug rau 5.4 grams ntawm carbs. Ntxiv nrog rau qhov ua qhov zoo ntawm cov vitamin C, cov kua qaub daj yog cov khoom noj muaj txiaj ntsig hauv ntau cov zaub mov nqaij smoothie. Siv yam tsis txwv kom txhawb koj lub cev tsis muaj zog thaum lub caij ntuj no lossis thaum lub cev yuag.

lub tais ntawm tshiab blueberries keto ketogenic noj
lub tais ntawm tshiab blueberries keto ketogenic noj

Npauj npaim tuaj

Los ntawm txaus siab rau 1 khob ntawm blueberries tshiab, koj tau muab rau koj tus kheej nrog 21.4 grams carbs, 3.6 grams fiber, thiab 17.7 grams net carbs. Cov txiv ntoo no tseem yog qhov zoo tshaj plaws ntawm cov vitamins K thiab C thiab manganese. Lawv muaj tag nrho ntawm anthocyanins, ib qho tshuaj antioxidant ib txwm muaj hauv cov zaub mov xiav thiab liab. Qee cov kev tshawb fawb pom tau tias lawv tuaj yeem tiv thaiv kev laus thiab qee hom mob qog nqaij hlav (xws li mob khees xaws ncauj tsev menyuam).

lub tais raspberries tag nrho yogurt keto noj tshais
lub tais raspberries tag nrho yogurt keto noj tshais

Txiv duaj

Raspberries yog cov piv txwv zoo ntawm keto txiv ntoo mus sib xyaw rau hauv kev noj haus uas tsis muaj cov carb ntau. Ib lub khob ntawm cov txiv duaj tshiab muab 64 calories, 14.7 grams carbohydrate thiab 8.0 grams fiber, lossis 6.7 grams ntawm carbs, uas yog qis dua piv rau lwm cov txiv ntoo. Raspberries tseem yog qhov zoo ntawm cov vitamin C thiab manganese - ib khob muab 54% thiab 41% ntawm cov nyiaj tau pom zoo nyob rau hauv ib hnub, ntsig txog. Ntxiv rau, cov vitamin K uas peb tau txais, namely 12% ntawm kev niaj hnub noj, koom nrog hauv cov khoom noj protein. Lawv, nyeg, yog qhov tsim nyog rau ntshav txhaws thiab pob txha metabolism thiab muaj ntau lwm yam kev ua hauv lub cev hauv lub cev.

Raspberries tseem muaj ntau phytochemicals, suav nrog anthocyanins thiab quercetin. Ua cov tshuaj tiv thaiv kev tiv thaiv, anthocyanins ntseeg tau tias yuav pab txo kev mob plawv thiab ntshav qab zib thiab tuaj yeem txhim kho kev nco qab. Quercetin, ntawm lwm yam, yog cuam tshuam nrog kev ua rau mob qog noj ntshav qeeb.

lemons limes citrus txiv ntoo ua noj keto kev noj haus
lemons limes citrus txiv ntoo ua noj keto kev noj haus

Lub siab ntev

Zoo ib yam li nws cov nkauj muam nraug nus, txiv qaub (kua txiv thiab zest) kuj tseem siv tau hauv cov zaub mov uas tsis muaj carbohydrate tsawg. Ib lub txiv qaub muab 20,1 calories, 5.2 grams ntawm carbs, thiab 1.9 grams fiber. Cov txiv mab txiv ntoo no muaj kwv yees li 32% ntawm cov txiaj ntsig pom zoo noj txhua hnub ntawm cov vitamin C. Koj tuaj yeem txaus siab rau lub txiv qaub ua ke nrog koj cov txiv hmab txiv ntoo uas tsis muaj cov txiv hmab txiv ntoo uas muaj cov qab zib tsawg dua los muab koj cov kev npaj qab zib thiab qab qab.

txiv hmab txiv ntoo keto pub txiv hmab txiv ntoo cov ntsiab lus vitamins potassium
txiv hmab txiv ntoo keto pub txiv hmab txiv ntoo cov ntsiab lus vitamins potassium

Txiv pos nphuab

Ib khob (txog 8 txiv pos nphuab) muaj 46,1 calories, 11,1 gram carbs, thiab 2.9 grams fiber, lossis 8,2 gram ntawm carbs. Cov txiv hmab txiv ntoo liab no muaj vitamin C tag nrho. Piv txwv li, khob txiv pos nphuab muaj ntau cov vitamin C ntau dua cov txiv kab ntxwv. Ntxiv rau, lawv tuaj yeem khav tau cov ntsiab lus zoo potassium (6% ntawm cov lus pom zoo hauv ib hnub) uas pab txo cov leeg nqaij. Qhov electrolyte no pab tswj cov dej kom ntau. Txaus siab rau cov txiv pos nphuab ntawm cov mis nyuj muaj txiaj ntsig, nrog keto tsaus chocolate, ua ib sab nrog keto rog foob pob, lossis ntawm keto cov ncuav qab zib.

ketogenic kev noj haus cov txiv mab txiv ntoo lub cev noj zaub mov
ketogenic kev noj haus cov txiv mab txiv ntoo lub cev noj zaub mov

Lub taub

Txiv mab txiv ntoo feem ntau yog dej (92% yuav tsum tau npliag). Lub khob ntawm cov kua txiv hmab txiv ntoo muaj 45,6 calories, 11.5 grams carbohydrate thiab 0.6 grams fiber, lossis 10.9 grams ntawm carbs. Nws muaj cov vitamins A thiab C, tab sis kuj tseem muaj zog antioxidant lycopene. Qhov kawg tom qab yog txuam nrog qis dua kev pheej hmoo ntawm kev mob plawv thiab cancer. Muaj txawm tias lub cev ntuav zaub mov noj kom hnyav! Txaus siab rau ob peb lub voos ntawm cov txiv ntoo nrog cov cheese zoo tshaj rau ketogenic noj zaub mov noj lossis nrog tsaus chocolate tsis muaj qab zib. Nws tseem muaj peev xwm txaus siab rau ib lub khob ntawm cov txiv ntseej noj qab nyob zoo smoothie, sib hwm rau keto kev noj haus.

keto pom zoo txiv avocados ketogenic kev noj haus
keto pom zoo txiv avocados ketogenic kev noj haus

Tus kws lij choj

Avocado yog ib cov txiv ntoo uas muaj txiaj ntsig zoo rau kev noj qab haus huv. Nws muaj roj ntau thiab tsawg kawg hauv carbs - ua nws lub hnub qub keto txiv ntoo. Ib lub avocado muab 322 calories, 17,1 gram ntawm cov carbohydrate, 13.5 grams kev noj haus fiber ntau (lossis 3.6 grams ntawm carbs). Ntxiv rau qhov tias 29,5 grams feem ntau monounsaturated rog - cov rog zoo uas ua kom cov roj (cholesterol) phem nyob hauv cov ntshav. Cov txiv hmab txiv ntoo yog li cov khoom noj muaj txiaj ntsig zoo rau txo qis kev pheej hmoo ntawm lub plawv thiab mob hlab ntsha tawg. Avocado yog qhov zoo tshaj ntawm cov vitamins C, E, K thiab B6; folic acid, pantothenic acid thiab poov tshuaj. Cov txiv hmab txiv ntoo kuj tseem muaj txiaj ntsig rau nws cov ntsiab lus ntawm riboflavin, niacin, magnesium, phosphorus, tooj liab thiab manganese. Vitamin B6 pab lub cev ua ntau yam tshuaj hormones xws li serotonin, norepinephrine, thiab melatonin. Tooj liab tau ua lub luag haujlwm tsim cov qe ntshav liab, kev saib xyuas cov hlab ntsha hauv lub cev thiab kev tiv thaiv kab mob. Ib qhov cim tseg tseem ua rau kev tsim cov txheej txheem collagen thiab lub zog ntawm lub cev.

Cov txiv hmab txiv ntoo ketogenic no tseem muaj lutein, uas muaj tshuaj tua kab mob pab ua kom lub qhov muag noj qab haus huv, thiab β-sitosterol uas cov kev tshawb fawb tau cuam tshuam txog kev txo cov roj cholesterol hauv cov ntshav. Muaj ntau ntau txoj hauv kev uas yuav haus avocado ntawm kev noj haus ketogenic! Piv txwv li, koj tuaj yeem ua cov zaub xam lav, ntxiv ob peb daim rau ib qho smoothie, lossis txiav nws hauv ib nrab txhawm rau sau txhua qhov tseem ceeb nrog lub qe thiab lub ci.

txiv hmab txiv ntoo ketogenic noj cov vitamins vitamins manganese
txiv hmab txiv ntoo ketogenic noj cov vitamins vitamins manganese

Ntsawg nchav

Yog tias koj tab tom nrhiav rau keto cov txiv hmab txiv ntoo uas tau sib xyaw nrog cov khoom noj ketogenic, blackberries yog qhov kev xaiv zoo! Ib khob ntawm cov txiv ntoo no muab 61,9 calories, 14,7 grams carbohydrate, thiab 7.6 grams fiber (lossis 7,1 gram ntawm carbs). Lawv tseem muaj cov vitamins C thiab K nrog rau manganese. Ntxiv rau, blackberries tau ntim nrog phytochemicals. Txaus siab rau nrog cov lus Greek yogurt lossis tsev cheese.

cantaloupe melon ketogenic kev noj haus
cantaloupe melon ketogenic kev noj haus

Cantaloupe melon

Ib lub khob ntawm cov kua txiv hmab txiv ntoo cantaloupe muab 53 calories, 12.3 grams carbohydrate, thiab 1.4 grams fiber. Cov melon no yog qhov zoo ntawm cov vitamins A thiab C, potassium thiab tshuaj sib txuas - lutein thiab zeaxanthin - uas ua rau muaj kev noj qab haus huv ntawm lub qhov muag thiab pab tiv thaiv qee yam mob qog nqaij hlav (mob ntsws, mis thiab lwm yam). Ntxiv cov cantaloupe rau smoothies, qhwv cov nplais hauv ib daim hlab ntawm prosciutto los yog tsuav ob peb daim los ua salsa.

txiv hmab txiv ntoo keto pub txiv lws suav cov vitamins lycopene
txiv hmab txiv ntoo keto pub txiv lws suav cov vitamins lycopene

Txiv lws suav

Txiv lws suav poob rau hauv qeb ntawm cov txiv hmab txiv ntoo. Lawv yog cov kev xaiv zoo rau cov neeg ntawm kev noj zaub mov ketogenic. Ib lub txiv lws suav nruab nrab muab 22,1 calories, 4.8 gram ntawm cov carbohydrate, thiab 1.5 grams fiber (lossis 3.3 grams ntawm carbs). Cov txiv hmab txiv ntoo keto liab no yog qhov zoo ntawm cov vitamins A, C thiab K. Cov txiv lws suav siav thiab kua txiv siav muaj cov phytonutrient lycopene. Ntawm qhov tod tes, thaum cov txiv hmab txiv ntoo liab, cov txiv hmab txiv ntoo tsuas muaj qee qhov me me xwb. Cov kev tshawb fawb pom tias lycopene ntau dua thaum nws los ntawm txiv lws suav siav (ketchup, lws suav puree thiab lwm yam).

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