Mafi Kyawun Kwayoyi 13 da Tsaba don Keto

Wadatacce

• 1. Pecans
• 2. Goro na Brazil
• 3. Chia tsaba
• 4. Macadamiya kwaya
• 5. 'Ya'yan flax
• 6. Gyada
• 7. Hemp tsaba
• 8. Gyada
• 9. Gyada
• 10.Sesame
• 11. Kabejin Pine
• 12. 'Ya'yan sunflower
• 13. Almond
• Layin kasa

Gano wane irin abinci ne ya dace da mai ƙananan-ƙaramin abinci, mai ƙoshin abinci mai gina jiki na iya zama wayo.

Yawancin kwayoyi da tsaba suna da ƙarancin net carbs (duka carbs debe fiber) kuma suna da ƙoshin lafiya mai ƙoshin lafiya, yana mai da su cikakkiyar dacewa.

Hakanan suna cike da furotin, fiber, bitamin, ma'adanai, da antioxidants. Duk da haka, wasu nau'ikan suna ƙasa da carbs fiye da wasu.

Anan ne mafi kyawun kwayoyi da iri 13 don dacewa da salon rayuwar ku.

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

1. Pecans

Pecans sune kwaya ne na itace tare da ingantaccen bayanin martaba na abinci don keto. Oza daya (gram 28) na pecans yana bayar ():

• Calories: 196
• Furotin: 3 gram
• Kitse: 20 gram
• Total carbs: 4 gram
• Fiber: 3 gram
• Net carbs: Gram 1

Sun kasance mai ƙoshin mai mai ƙyama, mai ƙwanƙwasa ƙwayoyi wanda zai iya taimakawa rage matakan insulin.

Insulin shine hormone wanda zai iya sa jikinka ya adana mai, saboda haka yana da kyau a kiyaye ƙananan insulin lokacin da ake ƙoƙarin rasa nauyi.

A zahiri, binciken wata 1 da aka yi a cikin manya 26 ya gano cewa waɗanda suka ci kusan oza 1.5 (gram 43) na pecans kowace rana sun sami ragi a cikin matakan insulin da inganta ƙwarewar insulin, idan aka kwatanta da rukunin masu kula ().

Ana iya jin daɗin Pecans a kan abincin keto a matsayin abun ciye-ciye ko niƙa shi kuma a yi amfani da shi azaman crunchy, ƙananan ɓawon burodi na kifi ko kaza.

Siyayya don pecans akan layi.

2. Goro na Brazil

Goro na Brazil wani nau'in goro ne wanda ake shukawa a Kudancin Amurka. Ounaya daga cikin oza (gram 28) na ƙwayoyin Brazil ya ƙunshi ():

• Calories: 185
• Furotin: 4 gram
• Kitse: Giram 19
• Total carbs: 3 gram
• Fiber: 2 gram
• Net carbs: Gram 1

Hakanan sune kyakkyawan tushen selenium, ma'adinan da ake buƙata don ayyuka daban-daban na jiki, gami da haifuwa da haɗin sunadarai (, 4).

Wasu bincike suna nuna cewa mutanen da ke bin abincin keto na iya kasancewa cikin haɗarin ƙarancin ƙarancin selenium ().

Nutaya daga cikin goro na Brazil yana samar da fiye da 100% na bukatun ku na yau da kullun don selenium, yana mai da shi hanya mafi kyau don samun wadataccen wannan ma'adanai mai mahimmanci a cikin abincinku ().

Duk da haka, saboda abubuwan da ke tattare da selenium na musamman, yana da kyau ka rage cin ka zuwa kwaya daya zuwa uku na Brazil a rana don kauce wa yawan cin wannan ma'adanai, wanda ka iya haifar da mummunan tasirin lafiya.

Shago don goro na Brazil akan layi.

3. Chia tsaba

Chia tsaba aanana ne, masu ƙarfi, baƙi ne ko fari waɗanda aka cika su da lafiyayyen zaren da ƙwayoyin omega-3. Oza daya (gram 28) na chia tsaba yana bada ():

• Calories: 138
• Furotin: 5 gram
• Kitse: 9 gram
• Total carbs: 12 gram
• Fiber: 10 gram
• Net carbs: 2 gram

Tare da kimanin 60% na kayan mai dasu wanda ya ƙunshi omega-3 mai, sune kyakkyawan tushen tushen tsire-tsire na waɗannan ƙwayoyin mai mahimmanci waɗanda ke ba da kyawawan ƙwayoyin cuta mai kumburi (,).

Nazarin watanni 6 a cikin mutane 77 ya gano cewa waɗanda suka cinye kimanin oce 1 (gram 30) na chia tsaba don kowane adadin kuzari 1,000 da ake ci yau da kullun sun sami raguwa mai yawa a cikin alamar mai ƙwanƙwasa C-reactive protein (CRP) idan aka kwatanta da ƙungiyar kulawa.

Wannan binciken ya nuna cewa waɗanda ke cinye tsabar chia yau da kullun sun rasa nauyi kuma suna da ragi a cikin ƙwanƙwan kugu fiye da ƙungiyar kulawa ().

Chia pudding sanannen sanannen ɗan ƙaramin carb ne wanda aka yi shi ta jika chia tsaba a cikin ruwa na tsawan awoyi har sai sun ɗauka irin ta jelly. Hakanan zaka iya ƙara tsaba chia zuwa smoothies ko furotin girgiza ko amfani da su a girke-girke na gwangwani don ƙara crunch.

Siyayya don tsaba chia akan layi.

4. Macadamiya kwaya

Macadamia kwayoyi sune treea treean itacen asalin ƙasar Ostiraliya. Suna da ƙiba sosai, yana sanya su cikakke ga abincin keto. Ounaya daga cikin oza (gram 28) na ƙwayoyin macadamia ya ƙunshi ():

• Calories: 204
• Furotin: 2 gram
• Kitse: 21 gram
• Total carbs: 4 gram
• Fiber: 2 gram
• Net carbs: 2 gram

Yawancin karatu suna danganta kwayar macadamia zuwa ingantaccen matakan cholesterol (,,).

Misali, binciken sati 4 a cikin mazaje 17 ya gano cewa wadanda suka cinye 15% na cin abincin kalori daga kwayar macadamia sun sami raguwar kashi 5.3% a cikin matakan LDL (mara kyau) na cholesterol da kuma karuwar 8% cikin HDL mai kiyaye zuciya (mai kyau) cholesterol ().

Macadamia kwayoyi cikakke ne mai ƙoshin abinci mai ƙiba. Hakanan zaka iya sayan madara mai ƙyamar macadamia, man shanu, da gari don maye gurbin nau'ikan waɗannan abincin.

Siyayya don Macadamia kwayoyi akan layi.

5. 'Ya'yan flax

'Ya'yan flax suna cike da zare da omega-3 mai. Ounaya daga cikin oza (gram 28) na 'ya'yan flax yana bada ():

• Calories: 131
• Furotin: 6 gram
• Kitse: 9 gram
• Total carbs: 9 gram
• Fiber: 8 gram
• Net carbs: Gram 1

Anyi nazarin waɗannan seedsan ƙwayoyin domin tasirinsu na fa'ida akan hawan jini da lafiyar zuciya.

A cikin nazarin watanni 6 a cikin fiye da mutane 100, waɗanda ke da cutar hawan jini waɗanda suka ci kusan oza 1 (gram 30) na flaxseed abinci yau da kullun sun sami raguwa mai yawa a cikin duka matakan karfin jini, idan aka kwatanta da ƙungiyar kulawa ().

Ana iya siyan seedsa Flaan flax gabaɗaya ko azaman abincin ƙasa, ana iya haɗa duka biyun zuwa kayan gasa mai daɗin ji-daɗi, miya, sanƙo, da girgiza sunadarai. Hakanan ana samun madarar flax azaman madadin madara mai ƙaramar-carb.

Nuna don 'ya'yan flax akan layi.

6. Gyada

Gyada ita ce sanannen nau'in goro na itaciya da ake ci a duniya. Oza daya (gram 28) na goro ya ƙunshi ():

• Calories: 185
• Furotin: 4 gram
• Kitse: 18 gram
• Total carbs: 4 gram
• Fiber: 2 gram
• Net carbs: 2 gram

Sun kasance mai ƙoshin kitse, mai ɗanɗano mai ɗanɗano wanda zai iya amfani da lafiyar zuciya ta rage abubuwan haɗarin cututtukan zuciya, kamar babban LDL (mara kyau) cholesterol da hawan jini.

Nazarin wata 6 a cikin mutane 100 ya nuna cewa wadanda ke cin abinci maras kalori wadanda suka ci kashi 15% na adadin kuzarin su kamar goro suna da matakan kasa gaba daya da kuma LDL (mummunan) cholesterol, da kuma raguwar hawan jini, fiye da wadanda ke daidaitaccen abincin mai kalori ().

Za'a iya jin daɗin goro a matsayin gamsasshen abun ciye-ciye ko a matsayin mai haɗin-mai-ɗanɗano, mai ɗanɗan-carb mai ɗanɗano kamar launin ruwan kasa ko fudge. Hakanan suna yin kyakkyawan ƙari ga salads.

Shago don goro akan layi.

7. Hemp tsaba

Hemp tsaba, ko hemp zukatan, su ne tsaba na Cannabis sativa shuka. Su ne kyakkyawan tushen tushen furotin mai ƙoshin lafiya da ƙoshin lafiya. Ounaya daga cikin oza (gram 28) na 'ya'yan hatsi ya bayar ():

• Calories: 155
• Furotin: 9 gram
• Kitse: 14 gram
• Total carbs: 2 gram
• Fiber: Gram 1
• Net carbs: Gram 1

Wasu bincike sun nuna cewa sunadarai na musamman a cikin kwayar hemp na iya taimakawa rage hawan jini ().

Abin da ya fi haka, suna da yawa a cikin linoleic acid, wani nau'in kitse wanda aka nuna yana iya samun kariya daga cutar Alzheimer da sauran cututtukan da ke tattare da ƙwayoyin cuta a nazarin dabbobi (,).

Za a iya amfani da 'ya'yan itacen hemp a cikin nau'ikan girke-girke masu ƙyalƙyali, a madadin oatmeal ko grits, azaman cakudadden salatin, ko haɗuwa cikin santsi da haɓakar furotin.

Siyayya don tsaba iri a kan layi.

8. Gyada

Hazelnuts sune kwayoyi na itace tare da santsi, ƙoshin man shanu wanda ke ba su dacewa da kayan zaki. Ounaya daga cikin oza (gram 28) na ƙanana ya ƙunshi ():

• Calories: 178
• Furotin: 4 gram
• Kitse: 17 gram
• Total carbs: 5 gram
• Fiber: 3 gram
• Net carbs: 2 gram

Hakanan sune kyakkyawan tushen bitamin E, tare da 1-ounce (28-gram) wanda ke ba da 28% na Reference Daily Intake (RDI).

Vitamin E yana da alaƙa da rage haɗarin kamuwa da cututtukan zuciya, saboda yana aiki a matsayin antioxidant ta hanyar kawar da mahaɗan mawuyacin cutarwa masu cutarwa, da yiwuwar rage cututtukan cututtukan zuciya kamar ƙananan cholesterol (,).

A cikin nazarin mako 4 a cikin manya 48 da ke dauke da matakan cholesterol, suna cin kimanin oce 1 (gram 30) na hatsin a kullum rage yawan cholesterol yayin da ake kara HDL (mai kyau) cholesterol da matakan bitamin E ().

Dandanonsu da yanayin jikinsu suna sanya kayan alatu sun zama cikakkun abubuwa don cakulan. Gwada haɗa haɗi da ƙoshin cakulan mai inganci don kayan zaki mai ƙanƙanci. Hakanan zaka iya amfani da gari na hazelnut azaman madadin gari mai ɗanɗano.

Siyayya don hazelnuts akan layi.

9. Gyada

Gyada ita ce ta ƙwallon ƙafa, wanda ke nufin sun fi kusanci da wake da naman alade fiye da sauran na goro a cikin wannan jeren. Koyaya, suna ɗaya daga cikin wadatattun kwayoyi kuma babban zaɓi ga masu cin abincin keto.

Oza daya (gram 28) na gyada ta ƙunshi ():

• Calories: 164
• Furotin: 7 gram
• Kitse: 14 gram
• Total carbs: 6 gram
• Fiber: 2 gram
• Net carbs: 4 gram

Sunan kyakkyawan tushen sunadaran gina jiki kuma an cika su da muhimman amino acid, tubalin ginin furotin wanda dole ne ku samo ta hanyar abincinku ().

Gyada ta fi yawan leucine, wani muhimmin reshe ne na amino acid (BCAA) wanda aka sani don inganta haɓakar tsoka ().

Za'a iya jin daɗin gyada da man gyada a matsayin sauƙin abun ciye-ciye mai sauƙi ko ƙari ga laushi, girgiza furotin, ko kayan zaki na keto. Hakanan za'a iya amfani dasu a cikin kayan miya irin na Asiya kamar suyayy na satay da ƙara crunch a jita-jita irin su soyayyen abinci.

Zai iya zama mafi kyau ga lafiyar ka zabi gyada mara kyau da kuma man gyada na ɗaki ba tare da an ƙara shi da sukari ba.

Siyayya don gyada mara gishiri akan layi.

10.Sesame

Tsaba Sesame sanannen sinadari ne wanda ake amfani dashi a duk duniya, musamman a matsayin kayan da aka toya don burodi kamar hamburger buns. Ba su da yawa a cikin carbi kuma suna da kitse mai yawa, yana mai da su kyakkyawan zaɓi ga abincin ketogenic.

Ounaya daga cikin oza (gram 28) na ƙwayoyin sesame ya ƙunshi ():

• Calories: 160
• Furotin: 5 gram
• Kitse: 13 gram
• Total carbs: 7 gram
• Fiber: 5 gram
• Net carbs: 2 gram

Har ila yau, an shirya su tare da antioxidants na anti-inflammatory wanda ake kira lignans.

Yawancin karatu sun haɗa tsaba na sesame tare da rage kumburi. An haɗu da kumburi na yau da kullun zuwa yanayi daban-daban, kamar cututtukan zuciya da wasu cututtukan daji (,,,).

Za a iya jin daɗin 'ya'yan Sesame a matsayin cushe-cushe don soyayyen-soyayyen da salak, ko kuma a matsayin kayan haɗin gwanon gwangwani da burodi. Tahini, yaduwa ne da aka samu daga sasar sesame, shima zaɓi ne mai daɗi, mai ɗanɗano.

Siyayya don 'ya'yan sesame akan layi.

11. Kabejin Pine

Kwayoyin Pine sune kwayayen bishiyoyi waɗanda aka fi sani da suna sashi a cikin pesto, kayan miya na Italiyanci waɗanda aka yi da man zaitun, cuku na parmesan, da basil.

Koyaya, suna da yawa sosai kuma suna da dandano na musamman, na ƙasa wanda yake haɗuwa da abinci mai yawa. Hakanan suna faruwa cikin ƙananan carbi da mai ƙiba.

Ounaya daga cikin oza (gram 28) na 'ya'yan itacen Pine yana bada ():

• Calories: 191
• Furotin: 4 gram
• Kitse: Giram 19
• Total carbs: 4 gram
• Fiber: Gram 1
• Net carbs: 3 gram

Suna dauke da kitse da ake kira pinolenic acid, wanda zai iya rage yunwa ta hanyar daidaita sinadarin homon wanda ke shafar ci, kamar su cholecystokinin (CCK) da kuma kamar peptide-1 (GLP-1) (34).

Studyaya daga cikin binciken a cikin mata masu kiba fiye da 18 bayan an gama al'ada sun gano cewa mahalarta sun ci abinci da kashi 36% bayan sun sha giram 3 na man gyada mai ɗanɗano tare da karin kumallo fiye da lokacin da suka ɗauki placebo ().

Duk da yake yana da alamar, ana buƙatar ƙarin bincike a wannan yankin.

Za'a iya amfani da kwayoyi na Pine a cikin jita-jita da yawa don ƙara ƙarin matakin dandano. Ari da, pesto ɗanɗano ne na ɗabi'a mai ɗanɗano don nama ko kayan lambu. Hakanan ana iya cin waɗannan ƙwayoyi ɗanye ko gasa a matsayin abun ciye-ciye.

Shago don pine kwayoyi akan layi.

12. 'Ya'yan sunflower

'Ya'yan sunflower sune shahararren, abun ciye-ciye mai mai yawa wanda zai iya yin kyakkyawan ƙari ga abincin ku na keto. Ounaya daga cikin oza (gram 28) na seedsan itacen sunflower ya (auke da ():

• Calories: 164
• Furotin: 6 gram
• Kitse: 14 gram
• Total carbs: 6 gram
• Fiber: 2 gram
• Net carbs: 4 gram

Wasu bincike sun nuna cewa cin ƙwayoyin sunflower na iya amfanar da lafiya ta hanyoyi da dama.

Misali, wadannan tsaba suna da yawa a cikin antioxidants masu saurin kumburi, kamar su bitamin E, flavonoids, da sinadarin phenolic, kuma an gano suna da cututtukan sukari da kuma maganin kumburi a karatun dabbobi ().

'Ya'yan sunflower galibi suna cin kansu da kansu azaman abun ciye-ciye amma kuma suna yin salatin mai girma. Bugu da kari, zaku iya siyan man shanu na sunflower a mafi yawan shagunan kayan abinci.

Kamar yadda yake game da gyada, yana da kyau a zaɓi nau'ikan da ba a saka shi ba.

Siyayya don tsaba sunan man sunflower akan layi.

13. Almond

Almonds da samfuran da ke da alaƙa kamar man almon, madara, ko gari sune wadatattun kayan abinci na keto.

Oza daya (gram 28) na almond ya ƙunshi ():

• Calories: 164
• Furotin: 6 gram
• Kitse: 14 gram
• Total carbs: 5 gram
• Fiber: 3 gram
• Net carbs: 2 gram

Kamar sauran ƙwayoyi na bishiyoyi, an haɗa almond da wasu fa'idodin kiwon lafiya saboda yanayin abincin su.

Baya ga yawan nitsuwarsu na furotin, lafiyayyen mai, da zare, almond suna da wadataccen bitamin E, magnesium, jan ƙarfe, da antioxidants kamar proanthocyanidins ().

Wasu bincike sun nuna cewa cin almon na iya rage haɗarinku na yanayi kamar ciwon sukari na 2, cututtukan zuciya, da Alzheimer (,).

Za'a iya jin daɗin ɗanɗano da ɗanɗano ko gasa a matsayin abun ciye-ciye mai ɗanɗano. Hakanan zaka iya siye ko yin madarar almond ko man shanu mai ɗanɗano. Bugu da kari, garin almond shine madadin gari na gari da ake amfani dashi.

Siyayya don almond da garin almond akan layi.

Layin kasa

Kwayoyi da tsaba suna cikewa, abinci mai fa'ida wanda ya shahara ga mutane masu bin ƙananan carb, tsarin cin abinci mai mai mai yawa irin na abincin ketogenic.

Suna ƙara dandano, iri-iri, da cushe don abinci mai ɗanɗano da ciye-ciye. Dukansu kwayoyi da tsaba su ne ingantattun hanyoyin samar da mai mai kyau, furotin, fiber, bitamin, ma'adanai, da kuma antioxidants.

Ana iya cin su shi kaɗai azaman ciye-ciye mai sauri da sauƙi ko ƙarawa zuwa salati, girgiza, kayan zaki, da sauran girke-girke da yawa. Hakanan za'a iya sarrafa wasu kwayoyi da tsaba cikin madara mai daɗi, yaduwa, da fulawa.

Kwayoyi 13 da tsaba da aka zayyana a sama na iya zama daɗi, ƙari-haɓaka lafiya ga salon rayuwar ku.