Na o ka ja Butter ea Peanut Lijong tsa Keto?

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Linate le linotši tse monate ke mokhoa o motle oa ho eketsa mafura ho li-smoothies le ho ja lijo tse bobebe. Ho ja tse ling tsa mafura ana a phetseng hantle ho bohlokoa ha u le lijong tsa ketogenic. Empa na peanut butter keto-friendly? Che-Ho lijo tsa keto, peanut butter ha e na meeli, e mafura kamoo e ka bang kateng. Ha e le hantle matonkomane ke semela sa limela 'me ha a lumelloe lijong tsa keto. Li-legume li thibetsoe lijong tsa keto ka lebaka la lipalo tsa tsona tse phahameng tsa carb (hammoho le lijo tse ling tse phetseng hantle empa tse nang le carb e phahameng tseo u ke keng ua ba le tsona lijong tsa keto). Seo se kenyelletsa li-chickpea (ligrama tse 30 ka kopi ea 1/2), linaoa tse ntšo (ligrama tse 23) le linaoa tsa liphio (ligrama tse 19). Ba bang ba lumela hore li-lectin ka linaoa li ka thibela boemo ba ketosis e chesang mafura.

Ha o ntse o sa khone ho ba le peanut butter lijong tsa keto, o ka natefeloa ke mefuta e meng e fapaneng ea botoro ea linate. Re ile ra botsa Robyn Blackford, setsebi sa phepo e nepahetseng sa phepo bakeng sa Ketogenic Diet Program ho Ann & Robert H. Lurie Children's Hospital ea Chicago, ho fana ka maikutlo ka mokhoa o mong o molemohali: cashews.

Cashews a paka matla a matla mme a na le thepa e matla e chesang mafura, ho bolela Blackford. Ha ho tluoa ho li-macronutrients, li-cashews le lialmonde lia tšoana 'me ka bobeli ke khetho ha li ntse li le ho keto, empa li fana ka li-micronutrients tse fapaneng. Cashews e na le koporo e ngata (e laolang k'holeseterole le tšepe), magnesium (e thibela bofokoli ba mesifa le likerempe), le phosphorus (e ts'ehetsa masapo a matla le metabolism e phetseng hantle), ho bolela Blackford. Lijo tse nang le magnesium e lekaneng li bohlokoa, haholo-holo bekeng ea pele ea lijo tsa keto, ho thibela "keto flu" e tšabehang.

Haeba u batla botoro ea cashew e bonolo ho keto, sheba e nang le tsoekere e tlase le mafura a mangata. Crazy Richard's Cashew Butter ($ 11, crazyrichards.com) le Simply Balanced Cashew Butter ($7, target.com) ka bobeli li na le ligrama tse 17 tsa mafura le ligrama tse 8 tsa net carbs ha ho sebetsoa. Haeba u rata tatso e eketsehileng, leka Julie's Real Coconut Vanilla Bean Cashew Butter ($16, juliesreal.com) e nang le ligrama tse 9 tse phahameng haholo empa e ntse e le tse utloahalang (etsa bonnete ba hore u fokotsa boholo ba hau ba ho sebeletsa ka lebaka la mahe a linotsi). Kapa ho matlafatsa boemo ba mafura a phetseng hantle, nahana ka ho kopanya botoro ea hau ea linate le li-cashews le oli ea coconut, ho fana ka maikutlo a Blackford.

Ho ka etsahala hore u khutlele PB ha u se u khutletse ho carbs. Empa ha ho tluoa tabeng ea lijo tsa keto, li-cashews ke morena.

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