Shin musteto yana da Abokai?

Wadatacce

• Cimma cutar kanjamau
• Wasu nau'ikan mustard sun fi sauran keto-friendly
• Matsakaici shine mabuɗi
• Layin kasa

Abincin ketogenic, ko kuma keto, abinci shine sanannen nau'in mai mai ƙarancin tsari, tsarin cin abinci mai ƙarancin carb.

An kirkireshi ne tun asali azaman far don magance rikicewar kamuwa, amma shaidun kwanan nan sun nuna yana iya zama fa'ida ga mutanen da ke ƙoƙari su rage kiba ko inganta kula da sukarin jini ().

Mutanen da suke sababbi a cikin abincin keto galibi suna samun kansu suna mamakin ko za'a iya haɗa abincin da suka fi so lafiya.

Kayan kwalliya kamar mustard na iya zama da wahala musamman, saboda akwai nau'ikan da yawa, kowannensu yana da faifai na musamman.

Wannan labarin yayi nazarin ko mustard yana da kirki, tare da plusan shawarwari don tabbatar da al'adar mustard ba ta hana ci gaban abincinku ba.

Cimma cutar kanjamau

Babban burin cin abinci mai gina jiki shine canza jikinka zuwa yanayin rayuwa wanda ake kira ketosis.

Lokacin da kuka ci abinci iri-iri, jikinku a bayyane zai yarda da amfani da carbohydrates a cikin hanyar glucose don samar da kuzari.

Lokacin da glucose bai samu ba, jikinku zaiyi amfani da wata hanyar samarda makamashi wacce aka samo daga kitse - wanda aka fi sani da ketones. Yanayin rayuwa wanda jikinka yake dogaro da ketones maimakon glucose don mai ana kiransa ketosis ().

Mabuɗin cimmawa da kiyaye kososis tare da abincinku shine rage haɓakar carb ɗinka sosai yayin haɓaka yawan kitse da kuke ci.

Matsakaicin abin da kuke buƙata don rage yawan abincin ku don cimma kososis ya bambanta dangane da sinadaran jikin ku.

Koyaya, yawancin mutanen da ke bin abincin keto sun rage yawan cin abincin su zuwa fiye da 5-10% na adadin kuzarin su na yau da kullun, ko kuma kusan 25-50 grabs of carbs per day (,).

Saboda iyakokin keɓaɓɓu suna da tsauri, aiwatar da nasara na abinci mai gina jiki yana buƙatar kulawa da tsarin menu mai kyau don tabbatar da kasancewa cikin iyakokin carb ɗin da aka ba ku.

Mustard yana da ƙarancin ƙarancin carb, amma wasu nau'ikan daɗaɗɗen sukari suna ɗauke da wadatattun carbs don yiwuwar fitar da ku daga ketosis idan ba ku yi hankali da girman aikinku ba.

Babban burin cin abincin ketogenic shine canzawa zuwa yanayin rayuwa wanda jikinka yana amfani da mai don kuzari maimakon carbs. Wannan yana buƙatar ƙuntataccen carb, kuma wasu nau'ikan mustard mai daɗi bazai dace da tsarin abinci na keto ba.

Wasu nau'ikan mustard sun fi sauran keto-friendly

Mustard yana ɗaya daga cikin shahararrun kayan ƙanshi a duniya.

A al’adance ana yin sa ne daga mustan mustard da vinegar, giya, ko ruwan inabi. Abubuwan da aka zaɓa suna haɗuwa don yin liƙa, ko yada, wanda ana iya amfani da shi da kansa ko a matsayin tushe don sutura, biredi, marinades, da tsomawa.

Yawancin nau'ikan mustard ba su ƙunshe da kowane carbs ba kuma ana iya sanya su cikin sauƙi a cikin tsarin abinci na keto. Koyaya, wasu nau'ikan na iya ƙunsar fruita fruitan itace, zuma, ko wasu nau'ikan kayan zaƙi waɗanda zasu iya ba da gudummawa sosai ga cin abincin carb na yau da kullun.

Anan akwai wasu misalai na shahararrun nau'ikan mustard wadanda basu dauke da kowannensu kuma suna dacewa sosai don cin abincin ketogenic (,,,):

• mustard mai launin rawaya
• Dijon mustard
• mustardround
• mustard launin ruwan kasa mai yaji

Honey mustard yana ɗaya daga cikin shahararrun nau'ikan zafin mustard.

Kamar yadda sunan ya nuna, mustard mustard yawanci ana daɗaɗa shi da zuma, amma ana iya haɗawa da sauran masu zaƙi, kamar su sukari na kara ko syrup na masara.

Adadin adadin carbs a cikin mustard na zuma zai bambanta dangane da girke-girke, amma yawancin iri da aka shirya na kasuwanci sun faɗi cikin kewayon kusan 6-12 gram na carbs a kowane cokali (gram 15) (,).

Wasu nau'ikan mustard na musamman na iya haɗa wasu tushen carbi, kamar 'ya'yan itace, a cikin girke-girken su.

Idan baku da tabbacin adadin carbi nawa ne a cikin wani samfurin, bincika lakabin gaskiyar abinci mai gina jiki kafin cinye shi.

Yawancin shahararrun nau'ikan mustard ba su da ƙwayoyin carbi kuma suna da kyau don cin abincin keto. Wasu nau'ikan, kamar mustard na zuma, suna ɗauke da karin carbi saboda an saka masu zaki.

Matsakaici shine mabuɗi

Idan irin mustard ɗin da kuka fi so ya kasance ɗaya daga cikin nau'ikan mai daɗi, kar a jefa kwalban yanzu.

Tare da tsare-tsare masu dacewa, har ma mustard na carb mafi girma ana iya sanya su cikin aminci cikin tsarin abinci na keto. Mabudin nasara shine kawai sarrafa rabo.

Guji amfani da mustard mai zaki ba tare da auna girman aikin ka ba da farko.

Misali, rashin nutsuwa cikin nutsar da gasassun tukunyar kaji a cikin kwano na mustard na zuma na iya sauƙaƙa sauƙaƙe ɗaukar katako da gangan.

Madadin haka, auna wani sashi wanda ya dace da burin burin ka na yau da kullun. Idan kanaso kara karin girma, zaka iya shimfida girmanka ta hanyar hadawa da mai mai yawa, kamar su man zaitun, mayonnaise, ko avocado.

A madadin haka, zaku iya gwada yin naman mustard na zumar ku ta amfani da hadewar kanwa mai launin ruwan kasa ko mustard yellow, mayonnaise, da ƙaramin ɗanɗano mai ƙwanƙwasa, kamar su stevia.

Idan kanaso ka hada da nau'ikan nau'ikan mustard mafi girma akan tsarin abincinka, tsarin yin aiki da hankali da kuma kulawa mai kyau yana da mahimmanci.

Layin kasa

Abincin keto sanannen nau'in ƙaramin carb ne, cin abinci mai mai mai yawa wanda ake amfani da shi don fa'idodin kiwon lafiya iri-iri, gami da rage nauyi da inganta kulawar sukari a cikin jini.

Mustard sanannen ɗanɗano ne wanda yawanci yake da ƙananan carb kuma ya dace sosai a cikin yawancin tsare-tsaren abinci na keto.

Wannan ya ce, wasu nau'o'in mustard suna daɗaɗa tare da manyan kayan haɗin carb, kamar zuma, sukari, ko 'ya'yan itace.

Idan kun shirya amfani da waɗannan nau'ikan, yana da mahimmanci kuyi amfani da ikon sarrafa yanki don tabbatar da cewa hakan bazai haifar muku da haɗari fiye da iyakokin carb na yau da kullun ba.