Abinci 16 don Ci a kan Abincin Ketogenic

Wadatacce

• 1. Abincin teku
• 2. Low-carb kayan lambu
• Jerin kayan lambu na Keto:
• 3. Cheese
• Jerin cuku na Keto:
• 4. Avocados
• 5. Nama da kaji
• 6. Qwai
• 7. Man kwakwa
• 8. Bayyana yogurt Girkanci da cuku na gida
• 9. Man zaitun
• 10. Goro da iri
• 11. Berry
• 12. Butter da kirim
• 13. Shirataki taliya
• 14. Zaitun
• 15. Kofi da shayi mara dadi
• 16. Duhun cakulan da koko koko
• Layin kasa

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.

Abincin abinci na ketogenic ya zama sananne.

Karatuttukan sun gano cewa wannan ƙaramin ƙaramin carbi, cin abinci mai mai mai ƙima yana da tasiri ga raunin kiba, ciwon suga, da farfadiya (,,).

Har ila yau akwai wasu shaidun farko da suka nuna cewa yana iya zama da amfani ga wasu cututtukan daji, cutar Alzheimer, da sauran cututtuka, suma.

Har yanzu, ingantaccen bincike akan abinci har yanzu ana buƙatar don ƙayyade amincinsa da ingancinsa na dogon lokaci (,,).

Abincin ketogenic yawanci yana iyakance carbs zuwa 20 zuwa 50 gram kowace rana. Duk da yake wannan na iya zama da ƙalubale, yawancin abinci mai gina jiki na iya samun sauƙin shiga wannan hanyar cin abinci.

Anan akwai wasu lafiyayyun abinci da zasu ci akan abincin ketogenic.

1. Abincin teku

Kifi da kifin kifin suna da abinci mai ɗanɗano. Kifin Salmon da sauran kifin suna da wadataccen bitamin na B, potassium, da selenium, amma kusan babu carb ba ().

Koyaya, carbs a cikin nau'ikan nau'ikan kifin kifin ya bambanta. Misali, yayin da shrimp da mafi yawan kifaye ba su da carbi, sauran nau'ikan kifin kifin yana yin (,).

Duk da yake har yanzu ana iya haɗa waɗannan kifin na kifin akan abincin ketogenic, yana da mahimmanci a lissafta waɗannan carbs lokacin da kake ƙoƙarin tsayawa a cikin ɗan gajeren iyaka.

Anan ga ƙididdigar carb don sabis na ounce 3.5 (gram 100) na wasu shahararrun nau'ikan kifin kifin (,,,,):

• clams: 4 gram
• mussels: 4 gram
• kifin teku mai kafa takwas: 4 gram
• kawa: 3 gram
• squid: 3 gram

Salmon, sardines, mackerel, da sauran kifi masu kitse suna da dumbin kitse na omega-3, wadanda aka gano sun rage matakan insulin da kuma kara karfin insulin ga mutanen da suke da kiba da kiba ().

Bugu da kari, yawan cin kifin yana da nasaba da raguwar barazanar cuta da inganta lafiyar hankali (,).

Heartungiyar Zuciya ta Amurka ta ba da shawarar cin abincin 1 zuwa 2 na abincin teku kowane mako ().

Yawancin nau'ikan abincin teku ba su da carbi ko kuma suna da ƙarancin ƙarancin abinci. Kifi da kifin kifin ma ingantattun hanyoyin bitamin ne, ma'adinai, da omega-3s.

2. Low-carb kayan lambu

Kayan lambu marasa sitaci suna da ƙananan kalori da carbi, amma suna da yawa a cikin abubuwan gina jiki, gami da bitamin C da kuma ma'adanai da yawa.

Kayan lambu da sauran tsirrai na dauke da zare, wanda jikinka ba ya narkewa kuma yake sha kamar sauran karab.

Sabili da haka, kalli ƙididdigar carb ɗin da ke narkewa, wanda shine ƙarancin carbs debe fiber. Kalmar “net carbs” kawai tana nufin kariyar da jiki ke sha.

Lura cewa labaran yanar gizo da tasirin su a jiki suna da ɗan rikici, kuma ana buƙatar ƙarin bincike.

Yawancin kayan lambu suna ƙunshe da ƙananan ƙwayoyin carbi. Koyaya, yawan cin abinci daya na '' starchy '' kayan lambu kamar dankalin turawa, dawa, ko beets na iya sanya ku gaba ɗaya kan iyakar karfin ku na yau.

Carididdigar tarin carb na kayan lambu marasa sitaci sun fito ne daga ƙasa da gram 1 don kofi 1 na ɗanyen alayyafo zuwa gram 7 don kofi 1 na dahuwa na Brussels spruuts (,).

Kayan lambu kuma suna dauke da sinadarin antioxidants wanda ke taimakawa kariya daga radicals free, wadanda kwayoyi ne marasa tabbas wadanda zasu iya haifar da lalacewar kwayar halitta (, 20).

Abin da ya fi haka, ana danganta kayan marmari kamar gyada, broccoli, da farin kabeji da raguwar cutar kansa da cututtukan zuciya (,).

Gananan tsire-tsire masu tsire-tsire suna yin manyan maye gurbin abinci mafi girma.

Misali:

• za a iya amfani da farin kabeji don yin kwaikwayon shinkafa ko dankalin turawa
• “Zoodles” ana iya ƙirƙirar shi daga zucchini
• Spaghetti squash shine madadin halitta don spaghetti

Anan akwai wasu misalai na kayan lambu mai daɗin kirki don haɗawa cikin tsarin cin abincin ku.

Jerin kayan lambu na Keto:

• bishiyar asparagus
• avocado
• broccoli
• kabeji
• farin kabeji
• kokwamba
• koren wake
• eggplant
• Kale
• latas
• zaitun
• barkono (musamman kore)
• alayyafo
• tumatir
• zucchini

Net carbs a cikin kayan lambu wadanda ba sitaci ba sun kai daga gram 1 zuwa 8 a kofi. Kayan lambu suna da gina jiki, masu amfani sosai, kuma suna iya taimakawa wajen rage barazanar kamuwa da cuta.

3. Cheese

Akwai daruruwan nau'ikan cuku. Abin farin ciki, yawancin suna da ƙarancin katako kuma suna da ƙiba mai yawa, wanda hakan ya basu damar dacewa da abincin ketogenic.

Ounayan oza (gram 28) na cheddar ya ba da gram 1 na carbs, gram 6.5 na furotin, da kuma mai yawa na alli ().

Cuku yana cikin kitse mai ƙanshi, amma ba a nuna shi ya ƙara haɗarin cututtukan zuciya ba. A zahiri, wasu nazarin suna ba da shawarar cewa cuku na iya taimakawa kariya daga cutar zuciya (,).

Cuku kuma ya ƙunshi haɗin linoleic acid, wanda shine kitse wanda aka danganta shi da rashi mai da inganta haɓakar jiki (26).

Bugu da ƙari, cin cuku a kai a kai na iya taimakawa rage asarar tsoka da ƙarfin da ke faruwa tare da tsufa.

Nazarin mako 12 a cikin tsofaffi ya gano cewa waɗanda suka cinye awo 7 (gram 210) na cuku mai ricotta a kowace rana sun sami ƙarancin ƙwayar tsoka da ƙarancin ƙarfin tsoka a kan lokacin nazarin fiye da wasu ().

Anan akwai wasu cuku waɗanda ke ƙasa a cikin carbs don cin abincin keto.

Jerin cuku na Keto:

• shuɗin cuku
• brie
• kamara
• cheddar
• syeda
• jakar colby
• cuku cuku
• kirim
• feta
• cuku
• halloumi
• Havarti
• Limburger
• mangogo
• mascarpone
• mozzarella
• muenster
• parmesan
• barkonon barkono
• karin
• romano
• kirtani
• Switzerland

Cuku yana da wadataccen furotin, alli, da kuma mai amfani mai ƙanshi, amma duk da haka ya ƙunshi ƙaramin adadin carbs.

4. Avocados

Avocados yana da lafiya ƙwarai da gaske; 3.5 oces (gram 100), ko kuma rabin rabi na matsakaitan avocado, suna dauke da gram 9 na carbs.

Koyaya, 7 daga waɗannan fiber ne, saboda haka yawan adadin carb ɗinsa gram 2 ne kawai ().

Avocados suna da yawa a cikin bitamin da ma'adanai da yawa, gami da potassium, wani mahimmin ma'adinai mutane da yawa bazai isa ba. Abin da ya fi haka, yawan cin potassium yana iya taimakawa sauyin zuwa abinci mai sauƙi ().

Bugu da ƙari, avocados na iya taimakawa inganta ƙwanƙolin ƙwayar cholesterol da triglyceride.

Studyaya daga cikin binciken ya gano cewa mahalarta cin abarba ɗaya a kowace rana suna da sakamako mai amfani don abubuwan haɗarin haɗarin zuciya da suka haɗa da ƙananan matakan LDL (mummunan) cholesterol. ().

Avocados yana dauke da gram 2 na raga da yawa a kowane aiki kuma suna da babban zare da abinci mai gina jiki, gami da potassium. Kari akan haka, suna iya taimakawa inganta alamun kiwon lafiyar zuciya.

5. Nama da kaji

Nama da kaji ana daukar su abinci ne masu mahimmanci akan abincin ketogenic.

Fresh nama da kaji ba su da carbi kuma suna da wadataccen bitamin na B da mahimman ma'adanai da yawa (,).

Hakanan sune babban tushen furotin mai inganci, wanda aka nuna don taimakawa adana ƙwayar tsoka yayin ƙarancin abincin carb (,).

Studyaya daga cikin binciken da aka yi a cikin tsofaffin mata ya gano cewa cin abinci mai cike da naman mai ya haifar da matakan HDL (mai kyau) na cholesterol waɗanda suka kasance 5% sama da kan mai ƙyama, babban abincin carb ().

Zai fi kyau a zabi naman da aka ci ciyawa, idan zai yiwu. Hakan ya faru ne saboda dabbobin da ke cin ciyawa suna samar da nama mai yawan kitse na omega-3, conjugated linoleic acid, da antioxidants fiye da nama daga dabbobin da aka ba da hatsi ().

Nama da kaji ba su dauke da carbi kuma suna da wadataccen furotin mai inganci da abinci da yawa. Naman da aka ciyar da ciyawa shine zaɓi mafi koshin lafiya.

6. Qwai

Qwai na daya daga cikin lafiyayyun abinci kuma masu iya amfani da komai a doron kasa.

Babban kwai ɗaya ya ƙunshi ƙasa da gram 1 na carbs da kuma kusan gram 6 na furotin, yana mai da ƙwai abinci mai kyau don rayuwar ketogenic ().

Kari akan haka, an nuna kwai don haifar da homonin da ke kara jin dadi da koshi (,).

Yana da mahimmanci a ci duka kwan, kamar yadda yawancin ƙwayoyin ƙwai ke samuwa a cikin gwaiduwa. Wannan ya hada da antioxidants lutein da zeaxanthin, wadanda ke taimakawa kare lafiyar ido ().

Kodayake gwaiduwar kwai tana da yawan cholesterol, cin su ba ya daga matakan cholesterol na jini a cikin mafi yawan mutane. A zahiri, ƙwai suna bayyana don canza girman ƙwayoyin LDL ta hanyar da ke rage haɗarin cututtukan zuciya ().

Qwai yana ƙunshe da ƙasa da gram 1 kowannensu kuma yana iya taimaka maka ya cika ka tsawon awanni. Hakanan suna cikin yawancin abubuwan gina jiki kuma suna iya taimakawa kare lafiyar ido da zuciya.

7. Man kwakwa

Man kwakwa na da kaddarorin da suka dace da shi wanda ya dace da abincin ketogenic.

Da farko, ya ƙunshi matsakaiciyar sarkar triglycerides (MCTs). Ba kamar ƙwayoyin mai dogon zango ba, hanta ne ke ɗaukar MCTs kai tsaye kuma an canza shi zuwa ketones ko amfani da shi azaman tushen makamashi mai sauri.

A zahiri, an yi amfani da man kwakwa don ƙara matakan ketone a cikin mutanen da ke fama da cutar Alzheimer da sauran cututtukan kwakwalwa da tsarin juyayi ().

Babban mai mai a cikin man kwakwa shine lauric acid, mai ɗan gajeren sarka mai ɗan tsayi. An ba da shawara cewa cakuda man kwakwa na MCTs da lauric acid na iya haɓaka matakin ci gaba na kososis (,).

Abin da ya fi haka, man kwakwa na iya taimaka wa manya da kiba su rasa nauyi da mai mai.

A cikin wani binciken, mazajen da suka ci cokali 2 (30 mL) na kwakwa a kowace rana sun rasa inci 1 (inci 2,5), a matsakaita, daga layinsu ba tare da yin wasu canje-canje na abinci ba (,).

Don ƙarin bayani game da yadda ake ƙara man kwakwa a abincinku, karanta wannan labarin.

Man kwakwa yana da wadataccen MCTs, wanda zai iya haɓaka samar da kitone. Kari akan haka, yana iya kara saurin rayuwa da inganta asarar nauyi da mai mai.

8. Bayyana yogurt Girkanci da cuku na gida

Yogurt Greek da cuku na gida suna da lafiya, abinci mai gina jiki mai yawa.

Duk da yake suna dauke da wasu carbs, ana iya sanya su a cikin salon ketogenic cikin matsakaici.

Rabin kofi (gram 105) na yogurt Girka na Girka na samar da gram 4 na carbs da gram 9 na furotin. Wannan adadin cuku na gida yana samar da gram 5 na carbs da gram 11 na furotin (,).

Dukansu yogurt da cuku an nuna su don taimakawa rage ƙoshin abinci da haɓaka ƙoshin lafiya (,).

Ko dai ɗayan ya yi ɗanɗano da kansa. Koyaya, ana iya haɗa su duka tare da yankakken kwayoyi, kirfa, ko wasu kayan ƙamshi don saurin keto mai sauƙi da sauƙi.

Dukansu yogurt na Greek da cuku suna dauke da gram 5 na carbs a kowane aiki. Karatun ya nuna cewa suna taimakawa wajen rage yawan ci da kuma bunkasa ci.

9. Man zaitun

Man zaitun yana ba da fa'idodi masu ban sha'awa ga zuciyar ku.

Yana da yawa a cikin oleic acid, kitse mai narkewa wanda aka gano don rage halayen cututtukan zuciya a cikin yawan karatu (,).

Bugu da kari, man zaitun mara budurwa yana da yawa a cikin antioxidants da aka sani da phenols. Wadannan mahadi suna kara kare lafiyar zuciya ta hanyar rage kumburi da inganta aikin jijiya (,).

A matsayin tsarkakakken tushe mai, man zaitun baya dauke da carbi. Yana da tushe mai kyau don suturar salatin da lafiyayyen mayonnaise.

Saboda ba shi da karko kamar daskararren mai a yanayin zafi mai kyau, zai fi kyau a yi amfani da man zaitun don dafa abinci mai ƙarancin zafi ko ƙara shi zuwa abinci bayan an dafa shi.

-Arin budurwa zaitun yana cikin wadatattun ƙwayoyin kitse da antioxidants. Ya dace da kayan kwalliyar salad, mayonnaise, da kuma kara girki.

10. Goro da iri

Kwayoyi da tsaba suna da lafiya, masu ƙiba, da ƙananan abinci.

An danganta yawan amfani da goro da rage haɗarin cututtukan zuciya, wasu cututtukan daji, baƙin ciki, da sauran cututtuka na yau da kullun (, 55).

Bugu da ƙari, kwayoyi da tsaba suna da babban zare, wanda zai iya taimaka muku jin ƙoshin ku da shan ƙananan adadin kuzari gaba ɗaya ().

Kodayake duk kwayoyi da tsaba suna da ƙarancin raga a raga, adadin ya ɗan bambanta sosai tsakanin nau'ikan daban-daban.

Anan akwai ƙididdigar carb na oza 1 (gram 28) na wasu shahararrun goro da tsaba (,,,,,,,,,):

• almond: 2 grabs net carbs (gram 6 jimlar carbs)
• Nutsasar Brazil: 1 grabs net carbs (3 grabs duka carbs)
• cashews: 8 grabs net carbs (gram 9 jimillar carbs)
• Macadamia kwayoyi: 2 grabs net carbs (gram 4 jimillar carbs)
• pecans: 2 grabs net carbs (gram 4 jimillar carbs)
• pistachios: 5 grabs net carbs (8 grams duka carbs)
• goro: 2 grabs net carbs (gram 4 jimillar carbs)
• chia tsaba 1 grabs net carbs (gram 12 jimillar carbs)
• flaxseeds: 0 grabs net carbs (gram 8 jimillar carbs)
• 'ya'yan kabewa: 3 grabs net carbs (5 grabs duka carbs)
• sesame tsaba: 3 grabs net carbs (gram 7 jimillar carbs)

Kwayoyi da tsaba suna da ƙoshin lafiya, masu ɗauke da zare, kuma suna iya haifar da ƙoshin lafiya. Suna bayar da gram 0 zuwa 8 na raga a kowace oza.

11. Berry

Yawancin 'ya'yan itatuwa sun yi yawa a cikin carbs don haɗawa a kan abincin ketogenic, amma berries banda ne.

Berries ba su da yawa a cikin carbi kuma suna da yawan zare. A zahiri, raspberries da baƙar fata suna ƙunshe da zare mai yawa kamar carbs mai narkewa.

Waɗannan ƙananan fruitsa fruitsan itacen suna ɗauke da antioxidants waɗanda aka yaba da rage kumburi da kariya daga cuta (,,).

Anan akwai ƙididdigar carb don oza 3.5 (gram 100) na wasu 'ya'yan itace (,,,,):

• baƙar fata 11 grabs net carbs (gram 16 jimillar carbs)
• blueberries: 9 grabs net carbs (12 grabs duka carbs)
• raspberries: 6 grabs net carbs (gram 12 jimillar carbs)
• strawberries: 7 grabs net carbs (gram 9 jimillar carbs)

Berries suna da wadataccen kayan abinci wanda zai iya rage haɗarin cuta. Suna bayar da gram 5 zuwa 12 na ragowar carbi a kowace hidiman-oce 3.5.

12. Butter da kirim

Butter da cream sune mai mai kyau don haɗawa akan abincin ketogenic. Kowannensu yana ƙunshe da adadin carbs kawai a kowane sabis (,).

Shekaru da yawa, an yi amannar man shanu da kirim na haifar ko taimakawa ga cututtukan zuciya saboda yawan abubuwan da ke cikin su. Koyaya, manyan karatu da yawa sun nuna cewa, ga yawancin mutane, kitsen mai bashi da alaƙa da cututtukan zuciya (,).

A zahiri, wasu nazarin suna ba da shawarar cewa matsakaicin yawan shan mai mai ƙila zai rage haɗarin kamuwa da ciwon zuciya da shanyewar jiki (,,).

Kamar sauran kayan kiwo mai kiwo, man shanu da cream suna da wadataccen haɗin linoleic acid, acid mai ƙamshi wanda zai inganta haɓakar mai (30).

Butter da cream sun kusan zama marasa kyauta kuma suna da alamun tsaka-tsaki ko fa'ida ga lafiyar zuciya lokacin da aka cinye su cikin matsakaici.

13. Shirataki taliya

Shirataki noodles babban ƙari ne ga abincin ketogenic. Kuna iya nemo su kusa da kayan a shagunan kayan abinci ko kan layi.

Sun ƙunshi ƙasa da gram 1 na raga da kuma adadin kuzari 15 a kowane aiki saboda galibi ruwa ne ().

A zahiri, ana yin waɗannan taliyar ne daga zare mai ƙarfi wanda ake kira glucomannan, wanda zai iya sha har sau 50 nauyinsa a cikin ruwa ().

Viscous fiber yana samar da gel wanda ke jinkirta saurin abinci ta hanyar hanyar narkar da abinci. Wannan na iya taimakawa rage yunwa da zafin sukarin jini, yana mai da fa'ida ga rarar nauyi da kuma kula da ciwon suga (,,).

Shirataki noodles sun zo da sifofi iri-iri, ciki har da shinkafa, fettuccine, da harshe. Ana iya maye gurbinsu don noodles na yau da kullun a cikin kowane nau'in girke-girke.

Shirataki noodles ya ƙunshi ƙasa da gram 1 na carbi a kowane aiki. Fiber ɗin su mai ɗanɗano yana taimakawa rage motsi na abinci ta hanyar hanyar narkewar ku, wanda ke haɓaka cikakke da daidaituwar matakan sukarin jini.

14. Zaitun

Zaitun yana ba da fa'idodi ga lafiyar jiki kamar na man zaitun, kawai cikin tsari mai ƙarfi.

Oleuropein, babban antioxidant da aka samo a cikin zaitun, yana da abubuwan kare kumburi kuma yana iya kare ƙwayoyin ku daga lalacewa ().

Bugu da kari, a cikin binciken inci na nuna cewa cinye zaitun na iya taimakawa wajen hana zubar kashi da rage hawan jini, duk da cewa ba a samu gwajin mutum ba tukuna (,).

Zaitun ya banbanta cikin abun cikin carbi saboda girmansu. Koyaya, rabin carbs ɗinsu sun fito ne daga zare, saboda haka abubuwan da ke cikin narkewar abincin suna ƙasa kaɗan.

Zaitun goma (gram 34) sun ƙunshi gram 2 na jimillar carbi da fiber na gram 1. Wannan yana aiki zuwa ƙididdigar carb na kimanin gram 1 dangane da girman ().

Zaitun yana da wadata a cikin antioxidants wanda zai iya taimakawa kare lafiyar zuciya da ƙashi. Suna dauke da gram 1 na ragowar carbi a kowace oza.

15. Kofi da shayi mara dadi

Kofi da shayi suna da lafiya, abubuwan sha marasa carbi.

Suna ƙunshe da maganin kafeyin, wanda ke ƙara yawan kuzarin ku kuma yana iya taimakawa inganta ayyukan ku, faɗakarwa, da yanayi (,,).

Abin da ya fi haka, an nuna masu shan kofi da shayi suna da raguwar barazanar ciwon suga. A zahiri, waɗanda ke da mafi girman shan kofi suna da haɗarin haɗari ga ɓullar ciwon sukari ().

Ara kirim mai nauyi a kofi ko shayi yana da kyau amma ka nisanci “haske” kofi da shayi lattes. Wadannan yawanci ana yin su ne da madarar nonfat kuma suna ƙunshe da babban ƙanshi na carb.

Kofi da shayi da ba a da ɗanɗano da shayi ba sa ƙunsar ƙwayoyi kuma suna iya taimakawa haɓaka ƙimar ku na rayuwa, da aikin jiki da tunani. Hakanan zasu iya rage haɗarin ku na ciwon sukari.

16. Duhun cakulan da koko koko

Duhun cakulan da koko sune tushen tushen antioxidants.

A hakikanin gaskiya, koko yana samarda akalla aikin antioxidant kamar kowane 'ya'yan itace, gami da blueberries da' ya'yan acai ().

Duhun cakulan ya ƙunshi flavanols, wanda na iya taimakawa rage haɗarin kamuwa da cututtukan zuciya ta hanyar rage hawan jini da kiyaye jijiyoyin lafiya (96, 97, 98).

Da ɗan mamaki, cakulan na iya zama wani ɓangare na abincin ketogenic. Koyaya, yana da mahimmanci a zaɓi cakulan mai duhu wanda ya ƙunshi mafi ƙarancin ƙarancin koko% 70, zai fi dacewa kuma, kuma a ci shi a matsakaici.

Oza daya (gram 28) na cakulan da ba a ɗanɗana (100% koko) yana da gram 3 na turɓaya ().

Duhun cakulan da koko foda suna cikin antioxidants kuma suna iya taimakawa rage haɗarin kamuwa da cututtukan zuciya.

Layin kasa

Za'a iya amfani da abincin ketogenic don cimma asarar nauyi, gudanar da sukarin jini, da sauran manufofin da suka shafi lafiya.

Abin farin ciki, zai iya haɗawa da nau'ikan nau'ikan abubuwan gina jiki, masu daɗi, da wadataccen abinci waɗanda ke ba ku damar kasancewa cikin keɓaɓɓen zangonku na yau da kullun.

Don cin gajiyar duk wata fa'idar kiwon lafiya ta abinci mai gina jiki, cinye abinci mai ɗanɗano a kullun.