14 Lafiyayyun Lafiyayyun Abinci na Keto (Someari da toari ga Iyakanta)

Wadatacce

• 1. Avocados da man avocado
• 2. Kwayoyi
• 3. Gyada da manja iri
• 4. 'Ya'yan flax
• 5. Hemp zukata
• 6. Chia tsaba
• 7. Zaitun da man zaitun mai sanyin sanyi
• 8. Kwakwa da man kwakwa mara kyau
• 9. Cacao nibs
• 10. yogurt Girki mai cikakken kiba
• 11. Kifi mai kitse
• 12. Duk qwai
• 13. Butter
• 14. Cheese
• Fats don iyakance akan keto
• Fats na wucin gadi
• Naman da aka sarrafa
• Soyayyen abinci
• Layin kasa

Lokacin da ake bin mai-mai ƙanƙanci, mai ƙarancin ƙananan ƙwayoyin cuta (keto), yana da mahimmanci a tuna cewa ba duka ƙwayoyi ne ake halitta daidai ba.

Wasu tushen kitse sun fi muku kyau fiye da wasu, kuma yana da mahimmanci ku cika farantinku tare da mafi kyawun zaɓuɓɓuka don nasarar cimma burin lafiyar ku.

Anan akwai ingantattun hanyoyin mai guda 14 don jin daɗin abincin keto.

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. Avocados da man avocado

Avocados ba kawai kyakkyawan tushe ne na ƙoshin lafiya mai ƙoshin lafiya ba amma har ila yau yana ba da ƙwaya mai ƙarfi na zare da muhimman bitamin da ma'adinai ().

Bincike ya nuna cewa avocados da mai na iya tallafawa lafiyar zuciya, daidaituwar sukarin jini, da kuma tsufa mai lafiya (,).

A ji daɗin avocado da kanta, yi amfani da shi don yin guacamole, ko ƙara shi zuwa smoothies da salads don haɓaka mai da abinci mai gina jiki. Uƙatar da man avocado akan gasasshen ko kayan ƙanshi ko amfani da shi don yin salatin salad da sauran biredi mai daɗi.

2. Kwayoyi

Ciki har da nau'ikan goro a cikin abincinku hanya ce mai kyau don haɓaka yawan ƙwayoyin ku na lafiya, furotin mai gina jiki, da fiber ().

Bugu da ƙari, yawan cin goro yana da alaƙa da rage haɗarin kamuwa da cututtukan zuciya da mutuwar da ke da alaƙa da ciwon daji, ciwon sukari, da cututtukan numfashi ().

Kwayoyi sun banbanta a cikin abubuwan gina jiki, don haka cin nau'ikan abubuwan da kuka fi so zai taimaka muku samun fa'idodi mafi yawa. Pistachios, walnuts, almond, pecans, cashews, da kwayoyi na Brazil duk manyan zaɓuɓɓuka ne don ƙarancin carb, kayan mai mai ƙima kamar keto.

Auke da goro mai gauraya don ciye-ciye, yayyafa su a kan salad ɗinku da miyar ku, ko kuma yin ƙwaya mai yaɗuwa kamar gyada.

3. Gyada da manja iri

Goro da mai iri iri suna ba da fa'ida iri ɗaya kamar cin cikakken kwayoyi da iri - amma a cikin fakiti mai gamsarwa.

Yada man shanu na sunflower a kan masu fasa keto ko amfani da man shanu na almond a matsayin tsoma don kayan lambu mai ƙananan-carb.

Butterara man shanu na goro da kuka fi soya don laushi ko amfani da shi azaman tushe don cizon kuzari. Hakanan zaka iya haɗawa da man goro a cikin biredi da marinades na kifi ko naman alade.

Kuna iya yin goro na kanku da man iri idan kuna so, amma idan kuna shirin amfani da sigar da aka siya, ku tabbatar da karanta lakabin sashin. Wasu nau'ikan suna dauke da karin kayan zaki wanda zai iya sanya su basu dace da abincin keto ba.

4. 'Ya'yan flax

'Ya'yan flax sune kyakkyawan tushen ƙwayoyin omega-3 masu ƙin kumburi, zare, da mahaɗin da ke inganta lafiyar jiki.

Kofi ɗaya bisa huɗu (gram 42) na 'ya'yan flax yana ba da fiber na gram 11, gram 7 na furotin, da gram 18 na mai, rabinsu daga omega-3s ().

Bincike ya nuna cewa tsaba mai laushi da mai na iya taimakawa hana cututtukan zuciya, kansar, ciwon sukari, da cututtukan kwakwalwa masu lalacewa ().

Seedsara 'ya'yan flax na ƙasa ga masu laushi ko yayyafa su a kan salads, miya, ko kifin yogurt parfait. Hakanan zaka iya haɗawa gabaɗaya ko tsaba na flax a cikin girke-girken da kuka fi so don masu fasa kwalo, muffins, da fanke.

5. Hemp zukata

Zuciyar Hemp, ko tsaba, wani babban zaɓi ne, zaɓi na abinci mai gina jiki don haɓaka yawan cin mai akan abincin ketogenic.

Cokali uku (gram 30) na zafin zuciya suna ba da gram 15 na mai, yana mai da su cikakken zaɓin abinci mai-mai mai yawa ().

Suna daga cikin kadan daga cikin cikakkun hanyoyin gina jiki wadanda suke dauke da dukkanin muhimman amino acid. Ari da, suna ɗauke da bitamin iri iri da ma'adanai, gami da bitamin E, alli, ƙarfe, da potassium ().

Zuciyar Hemp tana da ɗan ɗanɗano da ƙamshi irin na saesan esasa, don haka suna da sauƙin haɗuwa cikin abinci iri-iri ba tare da canza ɗanɗano bayanin dandano da yawa ba.

Yayyafa su a kan yogurt, salads, da gasasshen kayan lambu, haɗa su cikin laushi da miya, ko haɗa su cikin cizon kuzari. Hakanan zaka iya kara su a biredi da sutura.

Kuna iya siyan zukatan hemp a gida ko kan layi.

6. Chia tsaba

'Ya'yan Chia suna da wadataccen ƙwayoyi da fiber, suna mai da su cikakken ɗan takara don cin abincin keto.

A cikin babban cokali 1 (gram 15) na chia tsaba, kuna samun gram 4 na mai, galibi omega-3s, da gram 4 na fiber, wanda yake kusan 16% na Darajar Daily (DV) ().

Waɗannan tsaba kuma suna ƙunshe da nau'ikan mahaɗan tsire-tsire, gami da quercetin da kaempferol, waɗanda na iya rage kumburi kuma su hana yanayin yau da kullun, irin su kansar, cututtukan zuciya, da ciwon sukari ().

Bugu da kari, 'ya'yan chia suna da iko na musamman don sha ruwa. Lokacin da aka jiƙa a cikin ruwa na fewan awanni kaɗan, sai su zama gelatinous sosai. A wannan yanayin, ana iya amfani da su don yin chia pudding ko don yin kaurin miya da suttura.

Kamar sauran tsaba, ana iya cakuda chia cikin santsi ko juya cikin yogurt, miya, da salati. Hakanan zaka iya amfani dasu don yin kwalliyar kwalliya kamar a matsayin burodi don gasa kifi, kaza, ko naman alade.

7. Zaitun da man zaitun mai sanyin sanyi

An yi amfani da amfanin zaitun da man zaitun shekaru da yawa, kuma ba daidaituwa ba ne cewa ana yawaita su a yawancin abinci mafi koshin lafiya a duniya.

Ba a ɗora zaitun kawai tare da mai da ke da ƙoshin lafiya ba amma har da bitamin E da mahaɗan tsire-tsire iri-iri waɗanda aka sani don rage kumburi da haɗarinku na yanayi na yau da kullun kamar cututtukan zuciya, ciwon daji, da osteoporosis (,).

Zaitun yana yin abun ciye ciye mai sauki da šaukuwa amma kuma yana da kyau a jefa shi cikin salati ko an ci shi a matsayin ɓangare na antipasti. Don ƙarin haɓakar ɗanɗano dandano zaitun tare da tafarnuwa, pimentos, ko cuku gorgonzola.

Purée duka zaitun tare da man zaitun, anchovies, da capers don yin tapenade don ƙara mai, ɗanɗano, da danshi ga kayan kwalliyar sandwich.

Za'a iya shan man zaitun mai sanyi wanda aka matse da sanyi akan kayan ƙanshi ko saukad da sauƙi don haɓaka abun mai ko amfani da shi azaman tushe don sutura ko marinade na gasashen nama, kayan lambu, ko salatin sabo.

8. Kwakwa da man kwakwa mara kyau

Kwakwa da man kwakwa sananniyar hanyar kitso ce saboda suna bayar da asalin sihiri na triglycerides (MCTs), wani nau'in kitse wanda jikinka zai iya sha da kuma amfani dashi.

Bincike ya nuna cewa MCTs na iya sauƙaƙe canjin ku zuwa yanayin cutar, yanayin da jikin ku ke ƙona ƙwayoyi don mai maimakon glucose ().

Mene ne ƙari, ana iya ƙone MCTs azaman kuzari kuma ba za a iya adana shi azaman mai ba, wanda na iya taimakawa rage nauyi ().

Flaara flakes na kwakwa da ba a ɗanɗana shi ba ga haɗin tafarkin gida ko santsi. Yi amfani da madarar kwakwa mai cikakken kitse don yin naman dafafaffen nama ko gasasshen kayan lambu a cikin man kwakwa. Don ɗanɗano irin na tsibiri, gwada sautéed farin kabeji a cikin man kwakwa da sabon ruwan lemun tsami.

9. Cacao nibs

Idan kuna tunanin cakulan ba ya cikin abincin ku, sake tunani.

Cacao nibs wani nau'i ne na ɗanyen cakulan, wanda ba a sarrafa shi ba. Kawai oza (gram 28) yana bayar da kimanin gram 12 na mai da kuma mai nauyin gram 9 na fiber ().

Har ila yau sanannen cakulan sanannen sanannen wadataccen polyphenols, waɗanda sune mahaɗan tsire-tsire tare da sakamako mai ƙarfi na kumburi wanda zai iya ƙarfafa ci gaban ƙwayoyin cuta masu ƙyalli ().

Sanya cacao nibs zuwa smoothies na gida, cizon kuzari, ko haɗin hanyar. Idan kana da hakori mai zaƙi, yi keto cakulan mai zafi ta narke naman cacao a cikin madarar kwakwa mara ɗanɗano akan murhun wuta. Bayan haka sai a gauraya a cikin kayan zaƙuran da kuka fi so, kamar su stevia ko 'ya'yan monk.

Zaku iya siyan noman cacao a cikin shaguna ko kan layi.

10. yogurt Girki mai cikakken kiba

Kodayake yana ƙunshe da wasu carbs, baƙon daɗi, yogurt na Girka mai cikakken kiba na iya zama lafiyayyen ƙari ga abincin ketogenic.

Hanya ta 5.3 (gram 150) tana bayar da kusan gram 6 na mai, gram 13 na furotin, da gram 6 na carbs, da 15% na DV na alli ().

Yogurt shima babban tushen ƙwayoyin cuta ne masu amfani wanda ake kira probiotics, waɗanda ke inganta aikin narkewar lafiya ().

Ku ci yogurt Girkanci da kanta ko ku gina parfait na keto yogurt ta hanyar haɗa kwayoyi, iri, kwakwa, da koko tare da shi. Hakanan zaka iya haɗuwa a cikin ganyayyaki da kayan ƙamshi don yin tsami mai ɗanɗano na veggie.

11. Kifi mai kitse

Kifi mai kitse kamar kifin kifi, tuna, anchovies, da sardines suna daɗaɗaɗaɗaɗɗen ƙoshin lafiya na abinci mai gina jiki.

Suna da wadataccen furotin mai inganci da ƙwayoyin rai mai lafiya omega-3. Wasu nau'ikan kamar kifin kifi suna ba da kwayar bitamin D mai mahimmanci, mai gina jiki mai mahimmanci don aikin rigakafi, ƙashin ƙashi, da ƙari ().

Gasa ko gasa filet ɗin da aka kama, kifi mai ƙiba don yin aiki a kan salatin ko tare da gasashen kayan lambu. Hakanan zaka iya amfani da kifin gwangwani da ka fi so wanda aka gauraya da mayonnaise, ganye, da kayan ƙamshi don sanya ƙwanƙwan letas, avocado, ko sandunan seleri.

12. Duk qwai

Qwai suna da gina jiki kamar yadda suke da yawa, yana mai da su sauƙin ƙari ga abincin ketogenic.

Kwai gram 56 guda daya yana dauke kimanin gram 5 na mai, gram 7 na furotin, da kuma adadin kuzari 80 ().

Tabbatar cin dukan kwai, tunda gwaiduwa tana da wadataccen bitamin na B da kuma ƙwayoyin antioxidants lutein da zeaxanthin, waɗanda ke tallafawa lafiyar ido ().

Da wuya a tafasa ƙwayayen ƙwai don samun abin ciye ciye a cikin mako ko ƙara ɗan mayonnaise ka juya su zuwa salatin kwai. Yi kwalliyar da aka ɗora da ƙananan ƙwayoyi ko kuma a kwai ƙwai da yankakken avocado da tumatir.

13. Butter

Butter cikakke ne don tsarin rayuwar ku, kamar yadda ba shi da carbi kuma kusan 80% mai ().

Kodayake an daɗe ana ɗaukarsa a matsayin haɗari ga lafiyar zuciya, bincike na yanzu yana nuna cewa akwai ƙaramar ƙungiya ko tsaka tsaki tsakanin shan man shanu da cututtukan zuciya da haɗarin shanyewar jiki ().

Butter shima ya kasance ɗayan wadatattun kayan abinci na butyrate. Binciken farko ya nuna cewa irin wannan gajeriyar sarkar na iya taka muhimmiyar rawa wajen bunkasa lafiyar kwakwalwa ().

Wasu bincike suna nuna cewa man shanu daga shanun da ke ciyawar na iya samun ɗan ɗanɗano mai ƙarancin mai fiye da man shanu daga shanu na al'ada, amma duk wanda kuka zaɓa, ku tabbata yana da inganci ().

Gasa ko sauté kayan lambu a cikin man shanu ko yada shi a kan muffins,-waffles, ko pancakes. Rubfa man shanu a kan kaza gaba ɗaya kafin a gasa don a sami cikakkiyar fata mai haske.

14. Cheese

Cuku wani kyakkyawan mai-mai-mai-kyau, mai-karan-katako mai kyau ga masu cin abincin keto, kuma tare da daruruwan iri a kasuwa, babu ƙarancin zaɓuɓɓukan da za a zaba.

Kodayake ainihin kayan abinci mai gina jiki ya bambanta dangane da nau'in cuku, yawancin nau'ikan sune tushen tushen furotin da alli. Wasu nau'ikan daɗaɗɗen ƙwayoyi kamar cheddar ko gouda suma suna ba da maganin rigakafi ().

Ji dadin yanka cuku tare da sabbin bishiyun veggie ko narkar da shi a kan gasasshen ko kayan lambu mai dahuwa. Gwada ƙara shukakken cuku zuwa salati ko gasasshen nama ko amfani da shi don yin keto naman kaza pizza sliders.

Fats don iyakance akan keto

Kodayake kitse shine mafi yawan adadin kuzari akan abincin ketogenic, ba duk hanyoyin kitse bane suke da kyau ga lafiyar ku - koda kuwa sun dace da tsarin abinci mai ƙoshin abinci.

Fats na wucin gadi

Fats ɗin da aka samar da wucin gadi sanannu ne don haɓaka haɗarin cututtukan zuciya sosai kuma ya kamata a guje su, ba tare da la'akari da nau'in abincin da kuke bi ba ().

Yawancin lokaci ana samun wadatattun kayan mai a cikin mai daɗaɗa sosai da abinci da aka sarrafa na kasuwanci, kamar su kek, cookies, waina, biskit, masu fasa, da sauran kayan ciye-ciye.

Za a iya nuna ƙwayoyin mai a kan lakabin kayan masarufi a ƙarƙashin sunaye “mai ɗauke da ƙashin mai” ko “gajartawa.” Zai fi kyau a guji abincin da ke ɗauke da waɗannan sinadarai gwargwadon iko.

Lura cewa ƙasashe da yawa, gami da Amurka, sun hana ko ƙuntata amfani da ƙwayoyin trans-roba.

Har yanzu, bisa ga ƙa'idar aiki ta yanzu ta Hukumar Abinci da Magunguna (FDA), za a iya rarraba kayayyakin da ke ɗauke da kitse da aka ƙera kafin Yuni 18, 2018 har zuwa Janairu 2020, ko 2021 a wasu lokuta ().

Abin da ya fi haka, idan abinci ya ba da ƙasa da gram 0.5 na ƙwayoyin mai a kowane abu, ana yi masa alama cewa yana da gram 0 na ƙwayoyin mai ().

Naman da aka sarrafa

Nama sarrafawa, kamar su nama mai nama, tsiran alade, salami, karnuka masu zafi, da warkewa da nama mai hayaki, ana tallatawa sau da yawa azaman kayan kwalliya.

Duk da yake waɗannan abincin a zahiri suna dacewa da tsarin abinci na ketogenic, karatu da yawa sun sami alaƙa tsakanin yawan cin naman da ake sarrafawa da haɗarin cutar kansa ta hanyar narkewar abinci ().

Saboda haka, zai fi kyau ka rage yawan cin waɗannan abincin kaɗan. Madadin haka, mai da hankali kan cin abinci gaba ɗaya, abinci mai ƙarancin abinci yadda ya kamata.

Soyayyen abinci

Includedunƙun abinci mai zurfin ciki an haɗa su cikin wasu tsare-tsaren abinci na ketogenic, amma kuna so kuyi tunani sau biyu kafin ƙara su zuwa naku.

Soyayyen abinci suna da yawa a cikin ƙwayoyin mai, wanda zai iya ƙara haɗarin kamuwa da cututtukan zuciya ().

Wasu nau'ikan ingantattun mai da ake yawan amfani dasu don soyawa, kamar su man masara, galibi suna ɗauke da ƙananan ƙwayoyin mai. Yayinda mai yayi zafi sosai, za'a iya samar da mai mai yawa ().

Soyayyen abinci yana shan waɗannan ƙwayoyin mai yawa, kuma yawan amfani dashi na iya haifar da illa ga lafiyar jiki akan lokaci. Sabili da haka, ci gaba da shan soyayyen abinci zuwa mafi ƙaranci don tallafawa lafiyar ku yayin bin abincin ketogenic.

Takaitawa Wajibi ne a iyakance ko a guji waɗansu maɓuɓɓugan kitse a kan abincin keto, saboda suna iya shafar lafiyar ku ta mummunar hanya. Waɗannan sun haɗa da naman da aka sarrafa, soyayyen abinci, da duk wani abu da ke ƙunshe da ƙwayoyin mai na roba.

Layin kasa

Abincin mai gina jiki ya ta'allaka ne da abinci mai mai mai yawa, amma wasu tushen kitse sun fi sauran lafiya.

Kifi mai kitse, avocados, kwakwa, zaitun, goro, da kuma tsaba wasu 'yan misalai ne na tushen abinci mai gina jiki na ƙiba mai kyau.

Don inganta lafiyar ku akan abincin keto, zaɓi ƙwayoyi daga mai-mai-gina jiki, abinci gaba ɗaya kuma ku guji waɗanda suka fito daga mai mai daɗi, nama, da soyayyen abinci.