Zaku Iya Cin Man Gyada Akan Abincin Keto?

Wadatacce

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Kwayoyi da man shanu na goro hanya ce mai kyau don ƙara kitse ga santsi da kayan ciye -ciye. Cin ƙarin waɗannan kitse masu lafiya yana da mahimmanci lokacin da kuke kan abincin ketogenic. Amma man gyada keto-friendly ne? Nope – A kan abincin keto, man gyada ba shi da iyaka, mai mai kamar yadda ya kamata. Gyada a zahiri legume ce kuma ba a yarda da ita akan abincin keto. An haramta legumes akan abincin keto saboda yawan adadin carbohydrates (tare da waɗannan sauran abinci masu lafiya amma masu yawan carbohydrate ba za ku iya samun kan abincin keto ba). Wannan ya haɗa da kabewa (gram 30 a kowace kofin 1/2), baƙar fata (gram 23), da wake koda (gram 19). Wasu sun yi imanin lectins a cikin legumes na iya hana yanayin ƙona kitse.

Duk da yake ba za ku iya samun man gyada a kan abincin keto ba, za ku iya jin daɗin madadin nau'in man shanu na goro. Mun tambayi Robyn Blackford, mai cin abinci mai cin abinci mai gina jiki don shirin Abincin Ketogenic a Ann & Robert H. Lurie Asibitin Yara na Chicago, don yin sharhi kan mafi kyawun madadin: cashews.

Cashews suna ɗaukar nauyin kuzari kuma suna da kaddarorin ƙona kitse, in ji Blackford. Idan ya zo ga kayan abinci na macronutrients, cashews da almonds iri ɗaya ne kuma duka zaɓi ne yayin keto, amma suna ba da ƙananan ƙwayoyin cuta. Cashews suna da yawa a cikin jan ƙarfe (yana daidaita cholesterol da baƙin ƙarfe), magnesium (yana hana raunin tsoka da raɗaɗi), da phosphorus (yana tallafawa ƙasusuwa masu ƙarfi da ingantaccen metabolism), in ji Blackford. Abincin da ke da isasshen magnesium yana da mahimmanci, musamman a cikin makon farko na abincin keto, don hana tsoro "mura keto."

Idan kuna son man shanu na cashew mai sauƙin keto, nemi wanda ke da ƙarancin sukari da mai mai yawa. Crazy Richard's Cashew Butter ($ 11, crazyrichards.com) da Simply Balanced Cashew Butter ($ 7, target.com) duka suna da gram 17 na mai da gram 8 na carbs mai amfani a kowace hidima. Idan kun fi son ɗan ɗanɗano ɗanɗano, gwada Julie's Real Coconut Vanilla Bean Cashew Butter ($ 16, juliesreal.com) tare da ɗan ƙarami amma har yanzu yana da ƙima gram 9 na carbs (kawai tabbatar da iyakance girman hidimar ku saboda zuma). Ko don haɓaka bayanin martaba mai lafiya, la'akari da haɗa man shanu na goro tare da cashews da man kwakwa, in ji Blackford.

Yana yiwuwa za ku koma PB lokacin da kuka dawo kan carbs. Amma idan yazo da abincin keto, cashews sune sarki.

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