Shin Kuna Iya Cin Gwanon Gwaji akan Abincin Keto?

Wadatacce

• Menene popcorn?
• Gishirin popcorn
• Bayanin abinci na Keto
• Shin zaku iya cin popcorn akan abincin keto?
• Layin kasa

Popcorn wani abun ciye ciye ne da aka yi da busasshiyar ƙwaya ta masara waɗanda suke da zafi don samar da kumbura.

Bayyana, popcorn mai iska yana iya zama abun ciye-ciye mai gina jiki kuma shine kyakkyawan tushen bitamin, ma'adanai, carbs, da fiber.

Koyaya, tunda yana dauke da carbi, zaku iya yin mamakin ko popcorn zai iya shiga cikin ƙaramin-carbi, mai ƙoshin abinci mai gina jiki.

Wannan labarin yana ba da cikakken bayani game da abincin popcorn, abincin ketogenic, kuma ko duka biyun na iya zama tare.

Menene popcorn?

Popcorn na nufin kwalliyar da ke samarwa lokacin da aka ɗora ƙwayoyin masarar, wanda ke haifar da ruwan da ke cikin su ya faɗaɗa kuma ƙwayayen su fashe.

Shahararren abun ciye-ciye ne wanda aka daɗe ana jin daɗinsa shekaru dubbai kuma ana tsammanin ya samo asali ne daga yankin Amurka.

A zahiri, wasu binciken sun ba da shawarar cewa mutane a cikin Peru sun ci popcorn sama da shekaru 6,000 da suka wuce ().

A yau, mutane a duk faɗin duniya suna cin popcorn. Ana iya yin shi a kan kuka, a cikin bututun iska, ko microwave ɗinka. Shi ma an riga an siyar tuni an bayyana.

Ana yawan amfani da popcorn tare da man shanu mai narkewa da gishiri amma ana iya dandana shi da ganye, da kayan yaji, da cuku, da cakulan, ko wasu kayan yaji.

Gwangwani shine abun ciye-ciye da aka fi so da aka yi da busassun ƙwayoyin masara waɗanda aka yi zafi da su. Za a iya cin sa a sarari, a sa shi da narkewar man shanu, ko kuma a jefa a cikin kayan yaji.

Gishirin popcorn

Kodayake yawancinsu suna tunanin masara a matsayin kayan lambu ne, ana ɗaukar popcorn a matsayin cikakkiyar hatsi.

Ana girbe ƙwayoyin popcorn lokacin da shukar masara ta girma kuma dukkan ɓangarorin hatsi suna nan yadda suke.

Cin abinci duka cikin hatsi yana da alaƙa da ƙananan haɗarin cututtukan zuciya, ciwon daji, hawan jini, rubuta ciwon sukari na 2, da kuma yawan mace-mace (,,).

Wannan saboda hatsi cikakke suna da yalwar fiber, bitamin, ma'adanai, da mahaɗan tsire-tsire waɗanda ke ba da fa'idodin kiwon lafiya da yawa (, 6).

Kamar sauran hatsi, popcorn yana da gina jiki sosai - kofuna 3 (gram 24) na popcorn mai iska suna ɗauke da ():

• Calories: 90
• Kitse: Gram 1
• Furotin: 3 gram
• Carbs: 18 gram
• Fiber: 4 gram
• Magnesium: 9% na Abinda ake Magana a Kullum (RDI)
• Phosphorus: 9% na RDI
• Harshen Manganese: 12% na RDI
• Tutiya: 6% na RDI

Tunda yana da yawa a cikin fiber, popcorn yana cike sosai ba tare da yawan adadin kuzari ba. Hakanan yana da wadataccen ma'adanai, gami da magnesium, phosphorous, zinc, da manganese ().

Mene ne ƙari, popcorn yana ba da antioxidants kamar polyphenols wanda ke taimakawa wajen hana lalacewar salon salula wanda kwayoyin da ake kira free radicals ke haifarwa. Musamman, polyphenols na iya ba da sakamako na kariya daga cutar kansa da sauran cututtuka na yau da kullun (,,).

Popcorn shine hatsi mai cike da gina jiki wanda yake da wadataccen ƙwayoyin cuta da antioxidants. Kofin 3 (gram 24) na popcorn yana ɗaukar gram 4 na zare don ƙasa da gram 20 na carbi da kalori 90 kawai.

Bayanin abinci na Keto

Abincin mai gina jiki yana ba da shawarar rage yawan cin abincin ka da maye gurbinsu da mai.

Wannan yana haifar da yanayin rayuwa wanda aka sani da ketosis, a lokacin da jikinku ke amfani da kayan masarufi daga lalacewar mai - wanda ake kira ketones - don kuzari idan babu carbs (,).

Abincin ketogenic ana amfani dashi sau da yawa don taimakawa yara masu fama da farfadiya don magance kamuwa da su.

Hakanan an haɗa shi da fa'idodin kiwon lafiya kamar ƙimar nauyi, da haɓaka ƙwarewar insulin, matakan cholesterol, da kula da sukarin jini a cikin mutanen da ke da ciwon sukari na 2 (,,,).

Don cimma kososis, yawanci kuna buƙatar cin ƙasa da gram 50 na carbs kowace rana - kodayake wasu mutane na iya rage carbs har ma fiye da haka ().

A sakamakon haka, abinci mai ƙananan-carb kamar ƙwai, nama, kifi mai ƙiba, avocados, man zaitun, goro, da 'ya'yan iri, da kuma kayan lambu da ba na sitaci ba kamar farin kabeji, broccoli, da barkono mai ƙararrawa, sune tushen abincin keto.

A cewar mafi yawan masana keto, iyakar carb yana nufin raga ne, wanda aka kirga ta hanyar cire gram na zare daga jimillar gram a cikin abincin abinci ().

Dangane da wannan ma'anar, ƙwayoyin hatsi da sauran carbs masu wadataccen fiber suna ƙunshe da ƙananan carbs mara kyau fiye da abinci ba tare da fiber mai yawa ba, kamar su hatsi mai ladabi.

Abincin ketogenic ya ƙunshi rage cin abinci da ƙara yawan mai don jikinka ya ƙone kitse don kuzari. An danganta shi da asarar nauyi, mafi ingancin kula da sukarin jini, da kuma raguwar kamuwa da cutar farfadiya.

Shin zaku iya cin popcorn akan abincin keto?

Dogaro da ƙayyadadden carb na yau da kullun, popcorn na iya samun damar shiga cikin abincin keto.

Abin da ake amfani da shi na popcorn mai iska shi ne kofuna 3 (gram 24) kuma ya ƙunshi gram 4 na zare da kuma gram 18 na carbi - ko kuma gram 14 na turɓaya ().

Popcorn na iya saukake cikin abincin keto tare da iyakokin yau da kullun na gram 50 na ragaggen carbs kuma har ma ana iya saka su cikin wasu nau'ikan nau'ikan tsarin keto.

Ba a maimaita shi ba, idan kuna bin abincin keto don rasa nauyi, popcorn kawai yana da adadin kuzari 90 a kowane aiki.

Koyaya, sabis na 3-cup (gram 24) zai ɗauki babban ɓangaren kasonku na carb na yau da kullun.

Idan kana son jin dadin popcorn akan abincin keto, yi la’akari da iyakance wasu nau’ikan abinci mai yawa, saboda haka kar ka wuce iyakar cin abincin ka.

Burodi, kwakwalwan kwamfuta, kayan zaki, da sauran tsaba iri-iri suna da yawa a cikin carbi kuma ba su da zare da yawa. A gefe guda, popcorn da sauran hatsi gaba ɗaya suna da fiber da ƙananan carbs ɗin ().

Sabili da haka, cin popcorn maimakon babban-carb, abinci mai ƙananan fiber a cikin abincin keto na iya taimakawa gamsar da sha'awar carbs ba tare da wucewa ba.

Duk da haka, yana da mahimmanci a san rabe-raben lokacin cin popcorn a kan abincin keto tunda yana da sauƙin cin abinci.

Don taimakawa kiyaye girman rabo a cikin dubawa da jin ƙarin gamsuwa, za a iya ƙara mai daga man kwakwa, man shanu, ko man zaitun zuwa popcorn. Yin popcorn a gida maimakon siyan irin da aka fara toho kuma zai iya taimaka maka sarrafa nawa kuke ci da kuma abin da kuke ƙara shi.

Don yin popcorn a gida, dumama cokali 1 na man kwakwa ko man shanu a cikin babban tukunya akan matsakaicin-zafi kuma ƙara cokali 2 na kernel popcorn.

Rufe tukunyar tare da murfi yayin da kernels ke fitowa. Bayan tsagaitawa ya tsaya, cire shi daga wuta da zafi da mai ko butter da gishiri.

Dogaro da waɗancan abinci mai wadataccen carb da kuke ci, popcorn na iya dacewa da abincin keto. Iyakance kayan abinci masu ƙarancin carbi waɗanda ƙarancin fiber suke kuma ƙara lafiyayyen mai ga popcorn don gujewa yawan cin abinci.

Layin kasa

Popcorn abinci ne mai cike da abinci wanda aka ɗora shi da zare.

Yana cike amma maras ƙarfi a cikin kuzari kuma yana ƙunshe da ƙarin abubuwan gina jiki da ƙananan carbs ɗin net fiye da sauran mashahurin abun ciye-ciye kamar su kwakwalwan kwamfuta da masu fasa. Gabaɗaya, popcorn na iya zama lafiyayyen ƙari ga abincin keto - musamman idan ka iyakance sauran abinci mai yawan-ɗari.