Ma cuni kartaa subagga lawska marka la joogo Cuntada Keto?

Qanacsan

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Lowska iyo subagga lowska ayaa ah hab aad u wanaagsan oo loogu daro baruurta smoothie iyo cuntooyinka fudud. Cunista in badan oo ka mid ah dufankan caafimaadka qaba waa muhiim marka aad ku jirto cuntada ketogenic. Laakiin subagga lawska keto-saaxiibtinimo ma yahay? Maya - Cuntada keto, subagga lawsku waa ka baxsan yahay xaydha, sida dufanka ah ee ay tahay. Lawska farsamo ahaan waa digir oo looma oggola cuntada keto. Digiruhu waa ka mamnuuc cuntada keto sababtoo ah tirooyinkooda karbohaydraytkoodu sarreeyo (oo ay la socdaan kuwan kale ee caafimaadka qaba laakiin karbohaydraytyada sare leh ma heli kartid cuntada keto). Taas waxaa ka mid ah digirta (30 garaam 1/2 koob), digir madow (23 garaam), iyo digirta kelyaha (19 garaam). Qaar waxay aaminsan yihiin in lectins-ka ku jira digirta laga yaabo inay ka hortagaan xaalada dufanka gubanaya ee ketosis.

In kasta oo aadan ku heli karin subagga lawska cuntada keto, waxaad ku raaxeysan kartaa noocyo kala duwan oo subagga lowska ah. Waxaan waydiisanay Robyn Blackford, oo ah khabiir nafaqeeyayaal ka diiwaan gashan Barnaamijka Cunnada Ketogenic ee Isbitaalka Carruurta ee Ann & Robert H. Lurie ee Chicago, inuu faallo ka bixiyo beddelka ugu fiican: cashews.

Cashews waxay soo urursataa xoog xoog leh waxayna leedahay hanti gubasho xoog leh, ayuu yidhi Blackford. Markay timaaddo nafaqeeyayaalka yar yar, cashews iyo yicibku waa isku mid oo labaduba waa ikhtiyaar inta ay ku jiraan keto, laakiin waxay bixiyaan nafaqeeyayaal kala duwan. Cashews waxa ku badan naxaasta (habaynta kolestaroolka iyo birta), magnesium (waxay ka hortagtaa daciifnimada murqaha iyo casiraadyada), iyo fosfooraska (waxay taageertaa lafaha xooggan iyo dheef-shiid kiimikaad caafimaad qaba), ayuu yidhi Blackford. Cunto leh magnesium ku filan ayaa muhiim ah, gaar ahaan toddobaadka ugu horreeya ee cuntada keto, si looga hortago cabsida "hargabka keto".

Haddii aad rabto subag cashew-saaxiibtinimo leh, raadso mid sonkorta ku yar oo dufanku ku badan yahay. Subagga Cashew ee waalan ee Richard ($11, crazyrichards.com) iyo subaga Cashew Simply Balanced ($7, target.com) labaduba waxay leeyihiin 17 garaam oo baruur ah iyo 8 garaam oo karbohaydraytyo saafi ah halkii qaadasho. Haddii aad door bidayso waxoogaa dhadhan ah, isku day Julie's Real Coconut Vanilla Bean Cashew Butter ($ 16, juliesreal.com) oo leh wax yar ka sarreeya laakiin weli macquul ah 9 garaam oo karbohaydraytyo saafi ah (kaliya iska hubi inaad xaddido cabbirka adeeggaaga sababtoo ah malab). Ama si kor loogu qaado astaanta dufanka caafimaadka leh, tixgeli inaad ku qasto subagga lowskaaga oo leh cashews iyo saliidda qumbaha, waxay soo jeedinaysaa Blackford.

Waxaa suurtogal ah inaad ku laabato PB markaad dib ugu laabato karbohaydraytyada. Laakiin marka laga hadlayo cuntada keto, cashews waa boqor.

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