I-16 Ukudla Okufanele Ukudle Ngokudla Kwe-Ketogenic

1. Ukudla kwasolwandle

Inhlanzi kanye namagobolondo awukudla okunobungani kakhulu kwe-keto. I-Salmon nezinye izinhlanzi zicebile ngamavithamini B, i-potassium ne-selenium, nokho azinayo i-carb (4).

Kodwa-ke, ama-carbs ezinhlobo ezahlukene ze-shellfish ayahluka. Ngokwesibonelo, nakuba izimfanzi nezinkalankala eziningi zingenawo ama-carbs, ezinye izinhlobo ze-shellfish ziyakwenza (5).

Nakuba lezi zimbaza zisengafakwa ekudleni okune-ketogenic, kubalulekile ukulandisa ngalawa ma-carbs uma uzama ukuhlala ngaphakathi kwebanga elincane.

Nazi izibalo ze-carb zokuphakelwa okungu-3.5-ounce (100-gram) kwezinye izinhlobo ezidumile ze-shellfish

• Ama-clams: 5 amagremu
• Izimbaza: 7 amag
• Ingwane: 4 amagremu
• Oyster: 4 amagremu
• Ingwane: 3 amagremu

I-Salmon, i-sardine, i-mackerel nezinye izinhlanzi ezinamafutha ziphezulu kakhulu kumafutha e-omega-3, okutholakale ukuthi ehlisa amazinga e-insulin futhi andisa ukuzwela kwe-insulin kubantu abakhuluphele kakhulu nabakhuluphele/

Ngaphezu kwalokho, ukudla izinhlanzi njalo kuye kwaxhunyaniswa nokuncipha kwengozi yezifo kanye nempilo yengqondo ethuthukisiwe.

Khomba ukusebenzisa okungenani ukudla okubili kokudla kwasolwandle njalo ngeviki.

ISIFINYEZO: Izinhlobo eziningi zokudla kwasolwandle azinayo i-carb noma i-carbs ephansi kakhulu. Izinhlanzi nezimbaza nazo ziyimithombo emihle yamavithamini, amaminerali nama-omega-3s.

Imifino engeyona isitashi inama-kilojoule aphansi nama-carbs, kodwa iphezulu ngemisoco eminingi, okuhlanganisa uvithamini C namaminerali amaningana.

Imifino nezinye izitshalo ziqukethe i-fiber, umzimba wakho ongawugayisi futhi uyimunce njengamanye ama-carbohydrate.

Ngakho-ke, bheka isibalo sabo se-carb esigayekayo (noma inetha), okuyingqikithi yama-carbs khipha i-fiber.

Imifino eminingi iqukethe inethi embalwa kakhulu ama-carbs. Kodwa-ke, ukudla ukudla okukodwa kwemifino "esitashi" njengamazambane, ama-yam noma ama-beet kungakubeka phezu kwawo wonke umkhawulo wakho we-carb wosuku.

Isibalo se-net carb semifino engenasitashi sisukela ngaphansi kwegremu elingu-1 inkomishi engu-1 yesipinashi esingaphekiwe ukuya kumagremu angu-8 ngenkomishi engu-1 yamahlumela aseBrussels aphekiwe.

Imifino ibuye ibe nama-antioxidants asiza ukuvikela kuma-radicals mahhala, okungama-molecule angazinzile angabangela ukulimala kwamangqamuzana ( 16 Umthombo Othenjwayo ,  17 Umthombo Othenjwayo ).

Ngaphezu kwalokho, imifino ye-cruciferous efana ne-kale, i-broccoli ne-cauliflower iye yaxhunyaniswa nokuncipha komdlavuza nesifo senhliziyo ( 18 Umthombo Othenjwayo ,  19 Umthombo Othenjwayo ).

Imifino ene-carb ephansi yenza indawo enkulu yokudla okune-carb ephezulu. Isibonelo, ukholifulawa ungasetshenziswa ukulingisa irayisi noma amazambane agayiwe, "ama-zoodle" angakhiwa kusuka ku-zucchini futhi u-spaghetti squash uthatha indawo yemvelo ye-spaghetti.

ISIFINYEZO: Ama-carbs anetha emifino engenasitashi asukela ku-1–8 amagremu inkomishi ngayinye. Imifino inomsoco, iguquguquka futhi ingasiza ekunciphiseni ingozi yezifo.

3. Ushizi

Ushizi unomsoco futhi umnandi.

Kunamakhulu ezinhlobo zikashizi. Ngenhlanhla, zonke zine-carbs ephansi kakhulu futhi zinamafutha amaningi, okubenza bafaneleke kakhulu ekudleni kwe-ketogenic.

I-ounce eyodwa (amagremu angu-28) kashizi we-cheddar inikeza igremu elingu-1 lama-carbohydrate, amagremu angu-7 wamaprotheni kanye no-20% we-RDI ye-calcium (20).

Ushizi uphezulu ngamafutha agcwele, kodwa akuzange kuboniswe ukwandisa ingozi yesifo senhliziyo. Eqinisweni, ezinye izifundo ziphakamisa ukuthi ushizi ungasiza ekuvikeleni isifo senhliziyo (21Trusted Source, 22).

Ushizi futhi uqukethe i-conjugated linoleic acid, okungamafutha axhunyaniswe nokuncipha kwamafutha kanye nokuthuthukiswa kokwakheka komzimba (23Trusted Source).

Ngaphezu kwalokho, ukudla ushizi njalo kungasiza ekunciphiseni ukulahlekelwa kwemisipha namandla okwenzeka ngokuguga.

Ucwaningo lwamasonto ayi-12 kubantu abadala asebekhulile luthole ukuthi labo abadla ama-ounces angu-7 (amagremu angu-210) kashizi we-ricotta ngosuku bathole ukwanda kwesisindo semisipha namandla emisipha phakathi nocwaningo (24Trusted Source).

ISIFINYEZO:
Ushizi ucebile ngamaprotheni, i-calcium kanye namafutha acid anenzuzo, kodwa aqukethe inani elincane lama-carbs.

4. Ukotapheya

Ukotapheya unempilo ngendlela emangalisayo.

Ama-ounces angu-3.5 (amagremu angu-100), noma cishe uhhafu kakotapheya omaphakathi, aqukethe amagremu angu-9 wamacarbohydrate.

Kodwa-ke, eziyisi-7 zazo ziyi-fiber, ngakho-ke inani layo le-carb enetha lingamagremu angu-2 kuphela (25).

Ukotapheya unamavithamini namaminerali amaningi, okuhlanganisa i-potassium, imineral ebalulekile abantu abaningi abangase bangatholi okwanele kuyo. Ngaphezu kwalokho, ukudla okuphezulu kwe-potassium kungasiza ukwenza ukuguqukela ekudleni kwe-ketogenic kube lula (26, 27Trusted Source).

Ngaphezu kwalokho, ukwatapheya ungasiza ekuthuthukiseni amazinga e-cholesterol ne-triglyceride.

Kolunye ucwaningo, lapho abantu bedla ukudla okune-avocados ephezulu, bathola ukwehla okungama-22% ku-cholesterol "embi" ye-LDL nama-triglycerides kanye nokwenyuka ngo-11% kwe-HDL cholesterol "enhle" (28Trusted Source).

ISIFINYEZO:
Ukotapheya uqukethe amagremu angu-2 wenet carbs ngokuphakwa ngakunye futhi unefibre ephezulu kanye nezakhamzimba ezimbalwa, okuhlanganisa i-potassium. Ngaphezu kwalokho, bangase bathuthukise izimpawu zempilo yenhliziyo.

5. Inyama Nenkukhu

Inyama nezinkukhu kubhekwa njengokuyisisekelo ekudleni kwe-ketogenic.

Inyama entsha nezinkukhu azinawo ama-carbs futhi anothe ngamavithamini B namaminerali amaningana, okuhlanganisa i-potassium, i-selenium ne-zinc (29).

Futhi ziwumthombo omuhle weprotheyini yekhwalithi ephezulu, ekhonjiswe ukuthi isiza ukulondoloza imisipha ngesikhathi sokudla okune-carb ephansi kakhulu (30Trusted Source, 31Trusted Source).

Olunye ucwaningo olwenziwa kwabesifazane asebekhulile lwathola ukuthi ukudla ukudla okunenyama enamafutha amaningi kwaholela emazingeni e-HDL e-cholesterol aphezulu ngo-8% kunokudla okunamafutha aphansi, okune-carb eningi (21Trusted Source).

Kungcono ukhethe inyama enotshani, uma kungenzeka. Lokho kungenxa yokuthi izilwane ezidla utshani zikhiqiza inyama enamanani aphezulu ama-omega-3, i-conjugated linoleic acid kanye nama-antioxidants kunenyama ephuma ezilwaneni ezidla okusanhlamvu (32Trusted Source).

ISIFINYEZO:
Inyama nezinkukhu aziqukethe ama-carbs futhi zicebile ngamaprotheni ekhwalithi ephezulu kanye nezakhi eziningana. Inyama edla utshani iyisinqumo esinempilo kunazo zonke.

6. Amaqanda

Amaqanda angokunye kokudla okunempilo futhi okushintshashintsha kakhulu emhlabeni.

Iqanda elilodwa elikhulu liqukethe ngaphansi kwegremu elilodwa lama-carbohydrate kanye namagremu angaphansi kuka-6 wamaprotheni, okwenza amaqanda abe ukudla okufanele kwempilo ye-ketogenic (33).

Ngaphezu kwalokho, amaqanda akhonjiswe ukuthi avusa amahomoni akhuphula imizwa yokugcwala futhi agcine amazinga kashukela egazini ezinzile, okuholela ekwakhiweni kwekhalori ephansi kuze kufike emahoreni angama-24 (34Trusted Source, 35Trusted Source).

Kubalulekile ukudla iqanda lonke, njengoba izakhi eziningi zeqanda zitholakala ku-yolk. Lokhu kufaka phakathi ama-antioxidants i-lutein ne-zeaxanthin, asiza ukuvikela impilo yamehlo (36Trusted Source).

Nakuba izikhupha zamaqanda zine-cholesterol ephezulu, ukuzisebenzisa akukhuphuli izinga le-cholesterol egazini kubantu abaningi. Eqinisweni, amaqanda abonakala eguqula ukwakheka kwe-LDL ngendlela enciphisa ingozi yesifo senhliziyo (37Trusted Source).

ISIFINYEZO:
Amaqanda aqukethe ngaphansi kwegremu elingu-1 lama-carbs ngalinye futhi angakusiza ukuthi uhlale ugcwele amahora. Futhi anezakhi zomzimba eziningi futhi angasiza ukuvikela impilo yamehlo nenhliziyo.

7. Amafutha Kakhukhunathi

Amafutha kakhukhunathi anezakhiwo eziyingqayizivele ezenza afanelekele ukudla kwe-ketogenic.

Okokuqala, iqukethe i-medium-chain triglycerides (MCTs). Ngokungafani namafutha amaketanga amade, ama-MCT athathwa ngokuqondile yisibindi futhi aguqulelwe kuma-ketones noma asetshenziswe njengomthombo osheshayo wamandla.

Eqinisweni, uwoyela kakhukhunathi usetshenziselwe ukukhulisa amazinga e-ketone kubantu abanesifo i-Alzheimer kanye nokunye ukuphazamiseka kwengqondo nohlelo lwezinzwa (38Trusted Source).

I-fatty acid eyinhloko emafutheni kakhukhunathi i-lauric acid, amafutha anochungechunge olude kancane. Kuphakanyiswe ukuthi ingxube kawoyela kakhukhunathi ye-MCTs ne-lauric acid ingase ikhuthaze izinga eliqhubekayo le-ketosis (39Trusted Source, 40Trusted Source).

Ngaphezu kwalokho, uwoyela kakhukhunathi ungasiza abantu abadala abakhuluphele ukuba balahlekelwe isisindo namafutha esiswini. Kolunye ucwaningo, amadoda adla izipuni ezi-2 (30 ml) zamafutha kakhukhunathi ngosuku alahlekelwe yi-intshi engu-1 (2.5 cm), ngokwesilinganiso, okhalweni lwawo ngaphandle kokwenza noma yiziphi izinguquko zokudla (41Trusted Source, 42Trusted Source).

Ukuze uthole ulwazi olwengeziwe mayelana nendlela yokwengeza amafutha kakhukhunathi ekudleni kwakho, funda lesi sihloko. Ungakwazi futhi ukuthenga ku-inthanethi amafutha kakhukhunathi.

ISIFINYEZO:
Amafutha kakhukhunathi acebile kuma-MCTs, angandisa ukukhiqizwa kwe-ketone. Ngaphezu kwalokho, kungakhuphula izinga le-metabolic futhi kukhuthaze ukuncipha kwesisindo namafutha esiswini.

8. I-Plain Greek Yogurt kanye ne-Cottage Cheese

Iyogathi yamaGreki engenalutho kanye ne-cottage shizi kuwukudla okunempilo, okunamaprotheni amaningi.

Ngenkathi equkethe ama-carbs athile, asengafakwa endleleni yokuphila ye-ketogenic.

Ama-ounces angu-5 (amagremu angu-150) eyogathi yesiGreki engenalutho ahlinzeka ngamagremu angu-5 wama-carbohydrate namagremu angu-11 wamaprotheni. Lelo nani le-cottage shizi lihlinzeka ngamagremu angu-5 we-carbs nama-18 amagremu amaprotheni (43, 44).

Kokubili iyogathi ne-cottage shizi kukhonjisiwe ukusiza ukwehlisa isifiso sokudla futhi kukhuthaze imizwa yokusutha (45Trusted Source, 46Trusted Source).

Noma yimuphi wenza isidlo esimnandi eyedwa.

Kodwa-ke, kokubili kungahlanganiswa namantongomane aqoshiwe, isinamoni kanye nesiphuzo esimnandi esingenashukela ukuze uthole ukwelashwa kwe-keto okusheshayo nokulula.

ISIFINYEZO:
Kokubili iyogathi yamaGreki engenalutho kanye ne-cottage shizi iqukethe amagremu angu-5 we-carbs ngokukhonza ngakunye. Ucwaningo luye lwabonisa ukuthi zisiza ukunciphisa isifiso sokudla futhi zikhuthaze ukugcwala.

9. Amafutha E-Olive

Amafutha omnqumo anikeza izinzuzo ezimangalisayo zenhliziyo yakho.

Iphezulu nge-oleic acid, amafutha e-monounsaturated atholakale ehlisa izici eziyingozi zesifo senhliziyo ezifundweni eziningi (47Trusted Source, 48Trusted Source).

Ngaphezu kwalokho, uwoyela we-olive we-extra-virgin unama-antioxidants aziwa ngokuthi ama-phenols. Lezi zinhlanganisela ziphinde zivikele impilo yenhliziyo ngokunciphisa ukuvuvukala nokuthuthukisa ukusebenza kwe-artery (49Trusted Source, 50Trusted Source).

Njengomthombo wamafutha ahlanzekile, amafutha omnqumo awanawo ama-carbs. Kuyisisekelo esihle sezingubo zesaladi kanye nemayonnaise enempilo.

Ngenxa yokuthi ayizinzile njengamafutha agcwele emazingeni okushisa aphezulu, kungcono ukusebenzisa amafutha omnqumo ekuphekeni okunokushisa okuphansi noma ukuwafaka ekudleni ngemva kokuba sekuphekiwe. Ungathola i-olive oil online.

ISIFINYEZO:
Uwoyela we-olive we-extra-virgin uphezulu kumafutha e-monounsaturated anenhliziyo enempilo kanye nama-antioxidants. Ilungele ukugqoka isaladi, imayonnaise kanye nokwengeza ekudleni okuphekiwe.

10. Amantongomane kanye Nembewu

Amantongomane nembewu kuwukudla okunempilo, okunamafutha amaningi kanye nokudla okune-carb ephansi.

Ukusetshenziswa njalo kwamantongomane kuxhunyaniswe nengozi encishisiwe yesifo senhliziyo, umdlavuza othile, ukudangala kanye nezinye izifo ezingamahlalakhona (51Trusted Source, 52Trusted Source).

Ngaphezu kwalokho, amantongomane nembewu kune-fiber ephezulu, engakusiza uzizwe ugcwele futhi umunce amakholori ambalwa isiyonke (53).

Nakuba wonke amantongomane nembewu kuphansi kuma-carbohydrate, inani liyahluka kancane phakathi kwezinhlobo ezahlukene.

Nazi izibalo ze-carb ze-ounce eyodwa (28 amagremu) yamantongomane nezinhlamvu ezidumile (54, 55, 56, 57, 58, 59, 60, 61, 62, 63, 64):

• Ama-alimondi: 3 amagremu net carbs (6 amagremu isiyonke carbs)
• Amantongomane aseBrazil: 1 igremu net carbs (3 amagremu isiyonke carbs)
• Ama-cashews: 8 amagremu net carbs (9 amagremu isiyonke ama-carbs)
• Amantongomane e-Macadamia: 2 amagremu ama-carbs net (amagremu angu-4 ama-carbs aphelele)
• Ama-Pecans: 1 igremu net carbs (4 amagremu inani lama-carbs)
• Ama-pistachios: 5 amagremu ama-carbs net (8 amagremu isiyonke ama-carbs)
• Ama-Walnuts: 2 amagremu net carbs (4 amagremu isiyonke carbs)
• Imbewu ye-Chia: 1 igremu net carbs (12 amagremu isiyonke carbs)
• Ama-flaxseeds: 0 amagremu ama-carbs net (8 amagremu isiyonke ama-carbs)
• Imbewu yethanga: 4 amagremu ama-carbs net (5 amagremu isiyonke ama-carbs)
• Imbewu yeSesame: 3 grams net carbs (7 grams total carbs)

ISIFINYEZO:
Amantongomane kanye nembewu kunempilo yenhliziyo, iphezulu ku-fiber futhi ingase iholele ekugugeni okunempilo. Banikeza amagremu angu-0-8 wenetha yama-carbs ngeounce.

11. Amajikijolo

Izithelo eziningi ziphezulu kakhulu kuma-carbs ukuthi zifakwe ekudleni kwe-ketogenic, kodwa amajikijolo ahlukile. Amajikijolo ane-carbs ephansi futhi aphezulu ku-fiber.

Eqinisweni, ama-raspberries namajikijolo amnyama aqukethe i-fiber eningi njenge-carbs egayekayo.

Lezi zithelo ezincane zilayishwe ama-antioxidants okuthiwa anciphisa ukuvuvukala nokuvikela ezifweni (65Trusted Source, 66Trusted Source, 67Trusted Source).

Nazi izibalo ze-carb zama-ounces angu-3.5 (amagremu angu-100) amanye amajikijolo (68, 69, 70, 71):

• Amajikijolo amnyama: 5 amagremu net carbs (10 amagremu inani carbs)
• Amajikijolo aluhlaza: 12 amagremu net carbs (14 amagremu isiyonke carbs)
• Amajikijolo: 6 amagremu net carbs (12 amagremu isiyonke carbs)
• Ama-Strawberries: 6 amagremu ama-carbs net (amagremu angu-8 ama-carbs isiyonke)

ISIFINYEZO:
Amajikijolo anothe ngemisoco enganciphisa ingozi yezifo. Banikeza amagremu angu-5-12 wama-carbs enetha ngokuphakelwa kwama-ounce angu-3.5.

12. Ibhotela ne-Cream

Ibhotela nokhilimu amafutha amahle ongawafaka ekudleni kwe-ketogenic. Ngayinye iqukethe amanani omkhondo we-carbs ngokuphakwa ngakunye.

Iminyaka eminingi, ibhotela nokhilimu kwakukholelwa ukuthi kubangele noma kubangele isifo senhliziyo ngenxa yokuqukethwe kwamafutha amaningi agcwele. Kodwa-ke, izifundo eziningana ezinkulu zibonise ukuthi, kubantu abaningi, amafutha agcwele awaxhunyaniswa nesifo senhliziyo.

Eqinisweni, olunye ucwaningo luphakamisa ukuthi ukusetshenziswa okusesilinganisweni kobisi olunamafutha amaningi kungase kunciphise ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi (72Trusted Source, 73Trusted Source, 74Trusted Source).

Njengeminye imikhiqizo yobisi enamafutha, ibhotela nokhilimu kucebile nge-conjugated linoleic acid, i-fatty acid engase ikhuthaze ukulahlekelwa kwamafutha (23Trusted Source).

ISIFINYEZO:
Ibhotela nokhilimu cishe akunayo i-carbohydrate futhi kubonakala kunemiphumela engathathi hlangothi noma enenzuzo empilweni yenhliziyo, uma kusetshenziswe ngokusesilinganisweni.

13. Shirataki Noodles

Ama-noodle e-Shirataki ayisengezo esihle ekudleni kwe-ketogenic. Ungazithola ku-inthanethi.

Aqukethe ngaphansi kwegramu elingu-1 lama-carbohydrate nama-calories angu-5 ngokuphakela ngakunye ngoba ikakhulukazi angamanzi.

Eqinisweni, lawa ma-noodle enziwe ngefayibha ye-viscous ebizwa ngokuthi i-glucomannan, ekwazi ukumunca kuze kube izikhathi ezingama-50 isisindo sayo emanzini (75Trusted Source).

I-Viscous fiber yakha ijeli ebambezela ukunyakaza kokudla ngomgudu wakho wokugaya ukudla. Lokhu kungasiza ekwehliseni indlala nokwenyuka kukashukela egazini, kukwenze kube nenzuzo ekwehleni kwesisindo nokulawula isifo sikashukela (76Trusted Source, 77Trusted Source, 78Trusted Source).

Ama-noodle e-Shirataki eza ngezindlela ezihlukahlukene, okuhlanganisa irayisi, i-fettuccine kanye ne-linguine. Angashintshwa ngama-noodle avamile kuzo zonke izinhlobo zokupheka.

ISIFINYEZO:
Ama-noodle e-Shirataki aqukethe ngaphansi kwegremu elingu-1 lama-carbohydrate ngokuphakwa ngakunye. I-viscous fiber yabo isiza ukubambezela ukuhamba kokudla ngomgudu wakho wokugaya ukudla, okuthuthukisa ukugcwala kanye namazinga kashukela egazini azinzile.

14. Iminqumo

Ama-Olive ahlinzeka ngezinzuzo zezempilo ezifanayo njengamafutha omnqumo, asesimweni esiqinile kuphela.

I-Oleuropein, i-antioxidant eyinhloko etholakala eminqumeni, inezinto zokulwa nokuvuvukala futhi ingavikela amaseli akho ekulimaleni (79Trusted Source).

Ngaphezu kwalokho, ucwaningo luphakamisa ukuthi ukudla iminqumo kungasiza ukuvikela ukulahleka kwamathambo futhi kwehlise umfutho wegazi (80Trusted Source, 81Trusted Source).

Ama-Olive ayahlukahluka kokuqukethwe kwe-carb ngenxa yosayizi wawo. Kodwa-ke, ingxenye yama-carbs abo ivela ku-fiber, ngakho-ke okuqukethwe kwabo kwe-carb egayekayo kuphansi kakhulu.

I-ounce eyodwa (28-gram) yokuphakelwa kweminqumo iqukethe amagremu angu-2 engqikithi yama-carbs kanye negremu elingu-1 lefiber. Lokhu kusebenza ekubaleni inetha le-carb ye-1 gram eminqumo engu-7-10, kuye ngosayizi wayo (82).

ISIFINYEZO:
Ama-Olive anothile ngama-antioxidants angasiza ukuvikela inhliziyo nempilo yamathambo. Aqukethe igremu elingu-1 lama-carbs enetha iwunsi ngayinye.

15. Ikhofi Netiye Engashukela

Ikhofi netiye kuyiziphuzo ezinempilo ngendlela emangalisayo, ezingena-carb.

Ziqukethe i-caffeine, ekhulisa i-metabolism yakho futhi ingase ithuthukise ukusebenza kwakho ngokomzimba, ukuphaphama kanye nesimo sengqondo (83, 84, 85Trusted Source).

Ngaphezu kwalokho, abaphuza ikhofi netiye baye babonakala benengozi enciphe kakhulu yesifo sikashukela. Eqinisweni, labo abaphuza kakhulu ikhofi netiye banengozi ephansi kakhulu yokuba nesifo sikashukela (86Trusted Source, 87Trusted Source).

Ukwengeza ukhilimu osindayo ekhofini noma etiyeni kulungile, kodwa gwema ikhofi "elula" nama-latte etiye. Lezi ngokuvamile zenziwa ngobisi olungewona amafutha futhi aqukethe ama-flavour-carb aphezulu.

ISIFINYEZO:
Ikhofi netiye elingenaswidi akuqukethe ama-carbohydrate futhi angasiza ekukhuphuleni izinga lokugayeka kokudla kwakho emzimbeni, kanye nokusebenza ngokomzimba nangokwengqondo. Zinganciphisa nengozi yakho yokuba nesifo sikashukela.

16. Ushokoledi Omnyama ne-cocoa Powder

Ushokoledi omnyama kanye ne-cocoa yimithombo emnandi yama-antioxidants.

Eqinisweni, i-cocoa ibizwe ngokuthi "isithelo esihle kakhulu," ngoba inikeza okungenani umsebenzi omningi we-antioxidant njenganoma yisiphi esinye isithelo, okuhlanganisa amajikijolo aluhlaza okwesibhakabhaka namajikijolo e-acai (88Trusted Source).

Ushokoledi omnyama uqukethe ama-flavanols, angase anciphise ingozi yesifo senhliziyo ngokwehlisa umfutho wegazi nokugcina imithambo yegazi inempilo (89Trusted Source, 90Trusted Source, 91).

Ngokumangazayo, ushokoledi ungaba yingxenye yokudla kwe-ketogenic. Kodwa-ke, kubalulekile ukukhetha ushokoledi omnyama oqukethe ubuncane obungama-70% we-cocoa solids, okungcono kakhulu.

I-ounce eyodwa (amagremu angu-28) kashokoledi ongenaswidi (i-cocoa engu-100%) inamagremu angu-3 wama-carbohydrate. Inani elifanayo le-70-85% likashokoledi omnyama liqukethe amagremu angu-10 we-net carbs (92, 93).

Ungathola ushokoledi omnyama ne-cocoa ku-inthanethi.

ISIFINYEZO:
Ushokoledi omnyama uqukethe amagremu angu-3–10 e-net carbs iounce, uphakeme ngama-antioxidants futhi ungasiza ekwehliseni ingozi yesifo senhliziyo.

Umugqa Ophansi
Ukudla kwe-ketogenic kungasetshenziswa ukufeza ukulahlekelwa isisindo, ukulawula ushukela wegazi kanye nezinye izinjongo ezihlobene nempilo. Ngenhlanhla, ingafaka izinhlobonhlobo zokudla okunomsoco, okumnandi nokuguquguqukayo okukuvumela ukuthi uhlale ngaphakathi kwebanga lakho le-carb lansuku zonke.

Ukuze uthole zonke izinzuzo zezempilo zokudla kwe-ketogenic, sebenzisa lokhu kudla kwe-16 njalo.

Umthombo: https://www.healthline.com/