Limela tse 13 tse ntlehali bakeng sa Keto

Litaba

• 1. Ma-Pecan
• 2. Linate tsa Brazil
• 3. Peo ea Chia
• 4. Linate tsa Macadamia
• 5. Peo ea folaxe
• 6. Li-walnuts
• 7. Hemp peo
• 8. Linate tsa linate
• 9. Matonkomane
• 10. Peo ea Sesame
• 11. Linate tsa phaene
• 12. Peo ea soneblomo
• 13. Lialmonde
• Ntlha ea bohlokoa

Ho tseba hore na ke lijo life tse loketseng carb e tlaase haholo, lijo tse nang le mafura a mangata li ka ba thata.

Linate le lipeo tse ngata li na le li-carb tsa marang-rang (li-carbs tse tlosang fiber kaofela) le mafura a mangata a phetseng hantle, a li etsang hore li tšoanelehe hantle.

Li boetse li tletse liprotheine, fiber, livithamini, liminerale le li-antioxidants. Leha ho le joalo, mefuta e meng e tlase ka li-carb ho feta tse ling.

Mona ke linate le lipeo tse 13 tse ntle ho lekana mokhoa oa hau oa bophelo oa keto.

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

1. Ma-Pecan

Li-pean ke linate tsa lifate tse nang le boemo bo botle ba limatlafatsi bakeng sa keto. Ho na le ligrama tse 28 tsa pecans ():

• Lik'halori: 196
• Liprotheine: 3 dikgerama
• Mafura: 20 dikgerama
• Kakaretso ea li-carbs: 4 dikgerama
• Faeba: 3 dikgerama
• Li-carbs tsa Net: 1 gram

Ke linate tse nang le mafura a mangata, tse nang le keto tse ka thusang ho fokotsa maemo a insulin.

Insulin ke hormone e ka etsang hore 'mele oa hau o boloke mafura, ka hona ho loketse ho boloka maemo a insulin a le tlase ha o leka ho theola boima ba' mele.

Ebile, phuputso ea khoeli e le 'ngoe ho batho ba baholo ba 26 e fumane hore ba jang li-pecans tse ka bang 1.5 tsa ligrama ka letsatsi ba fokotsehile maemong a insulin le ntlafatso ea kutlo ea insulin, ha e bapisoa le sehlopha sa taolo ().

Ma-pecan a ka natefeloa lijong tsa keto joalo ka seneke kapa a sithabetsoa mme a sebelisoa e le mokokotlo o bobebe oa carb ea tlhapi kapa ea kana.

Reka pecans inthaneteng.

2. Linate tsa Brazil

Linate tsa Brazil ke mofuta oa linate tsa lifate tse lenngoeng Amerika Boroa. Ho na le ligrama tse 28 tsa linate tsa Brazil tse nang le ():

• Lik'halori: 185
• Liprotheine: 4 dikgerama
• Mafura: Ligrama tse 19
• Kakaretso ea li-carbs: 3 dikgerama
• Faeba: 2 dikgerama
• Li-carbs tsa Net: 1 gram

Hape ke mohloli o motle oa selenium, e leng letsoai le nang le letsoai le hlokahalang mesebetsing e fapaneng ea 'mele, ho kenyelletsa ho ikatisa le protheine synthesis (, 4).

Phuputso e 'ngoe e bontša hore batho ba latelang lijo tsa keto ba ka ba kotsing e kholo ea khaello ea selenium ().

Nate e le 'ngoe ea Brazil e fana ka litlhoko tse fetang 100% tsa letsatsi le letsatsi bakeng sa selenium, e etsa hore e be tsela e ntle ea ho fumana liminerale tsa bohlokoa lijong tsa hau ().

Leha ho le joalo, ka lebaka la selenium ea bona e ikhethang, ho molemo ho fokotsa ho noa ha hau ho nate e le 'ngoe ho isa ho tse tharo ka letsatsi ho qoba ho ja liminerale tse ngata haholo, tse ka bang le litlamorao tse mpe bophelong.

Reka linate tsa Brazil inthaneteng.

3. Peo ea Chia

Peo ea Chia ke lipeo tse nyane, tse tiileng, tse ntšo kapa tse tšoeu tse nang le fiber e phetseng hantle le mafura a omega-3. E le ngoe ea ligrama tse 28 tsa peo ea chia e fana ka ():

• Lik'halori: 138
• Liprotheine: 5 dikgerama
• Mafura: 9 dikgerama
• Kakaretso ea li-carbs: Ligrama tse 12
• Faeba: 10 dikgerama
• Li-carbs tsa Net: 2 dikgerama

Kaha li na le mafura a ka bang 60% a nang le mafura a omega-3, ke mohloli o motle haholo oa limela tse fanang ka thepa e matla e khahlanong le ho ruruha (,).

Phuputso ea likhoeli tse tšeletseng ho batho ba 77 e fumane hore ba jeleng ligrama tse 30 tsa peo ea chia bakeng sa likhalori tse 1000 tse jeoang letsatsi le letsatsi ba ile ba fokotsa phokotso ea protheine ea C-reactive (CRP) ha e bapisoa le sehlopha se laolang.

Phuputso e tšoanang e bontšitse hore ba jang peo ea chia letsatsi le leng le le leng ba ile ba theola boima ba 'mele mme ba fokotseha haholo selikalikoeng sa thekeng ho feta sehlopha sa taolo ().

Chia pudding ke sejana se ratoang haholo sa carb se entsoeng ka ho inela peo ea chia ka metsi ka lihora tse 'maloa ho fihlela ba nka sebopeho se kang sa jelly. U ka eketsa peo ea chia ho li-smoothies kapa li sisinya liprotheine kapa ua li sebelisa ho risepe ea keto cracker ho eketsa crunch.

Reka peo ea chia inthaneteng.

4. Linate tsa Macadamia

Linate tsa Macadamia ke linate tsa lifate tse tsoang Australia. Li na le mafura a mangata haholo, li li etsa hore li lokele lijo tsa keto. Ho na le ligrama tse 28 tsa linate tsa macadamia tse nang le ():

• Lik'halori: 204
• Liprotheine: 2 dikgerama
• Mafura: 21 dikgerama
• Kakaretso ea li-carbs: 4 dikgerama
• Faeba: 2 dikgerama
• Li-carbs tsa Net: 2 dikgerama

Liphuputso tse 'maloa li hokahanya linate tsa macadamia le maemo a ntlafalitsoeng a k'holeseterole (,,).

Mohlala, phuputso ea libeke tse 4 ho banna ba 17 e fumane hore ba jang 15% ea likhalori tsa bona tse tsoang linate tsa macadamia ba fokotsehile ka 5.3% maemong a LDL (a mabe) a cholesterol le keketseho ea 8% ho HDL e sirelletsang pelo (e ntle) k'holeseterole ().

Linate tsa Macadamia ke seneke se nang le mafura a mangata. U ka reka lebese la linate tsa macadamia, botoro le phofo ho nka mefuta ea li-carb tse phahameng haholo.

Reka linate tsa macadamia inthaneteng.

5. Peo ea folaxe

Peo ea folaxe e tletse fiber le mafura a omega-3. Ho na le ligrama tse 28 tsa peo ea folaxe e fanang ka ():

• Lik'halori: 131
• Liprotheine: 6 dikgerama
• Mafura: 9 dikgerama
• Kakaretso ea li-carbs: 9 dikgerama
• Faeba: 8 dikgerama
• Li-carbs tsa Net: 1 gram

Peo ena e nyane e ithutiloe molemong oa litlamorao tse ka bang teng molemong oa khatello ea mali le bophelo bo botle ba pelo.

Phuputsong ea likhoeli tse 6 ho batho ba fetang 100, ba nang le khatello e phahameng ea mali ba jeleng ligrama tse 30 tsa lijo tsa folaxe letsatsi le leng le le leng ba bile le phokotso e kholo maemong a khatello ea mali, ha ba bapisoa le sehlopha sa taolo ().

Peo ea folaxe e ka rekoa e felletse kapa e le lijo tsa fatše, tseo ka bobeli li ka eketsoang ho thepa e halikiloeng ea keto, sopho, smoothies le ho sisinyeha ha protheine. Lebese la folaxe le fumaneha ka mokhoa o mong oa lebese le tlase la carb.

Bontsha peo ea folaxe inthaneteng.

6. Li-walnuts

Li-walnuts ke mofuta o tummeng oa linate tsa lifate tse lengoang le ho jeoa lefatšeng ka bophara. Phofo e le 'ngoe (ligrama tse 28) tsa walnuts e na le ():

• Lik'halori: 185
• Liprotheine: 4 dikgerama
• Mafura: 18 dikgerama
• Kakaretso ea li-carbs: 4 dikgerama
• Faeba: 2 dikgerama
• Li-carbs tsa Net: 2 dikgerama

Ke linate tse nang le mafura a mangata, tse nang le keto tse ka thusang bophelo bo botle ba pelo ka ho fokotsa maemo a kotsi a lefu la pelo, joalo ka cholesterol e phahameng ea LDL (bad) le khatello ea mali.

Phuputso ea likhoeli tse 6 ho batho ba 100 e bontšitse hore ba nang le khalori e tlase ba jang 15% ea likhalori tsa bona joalo ka walnuts ba na le li-cholesterol tse tlase le LDL (mpe), le phokotso e kholo ea khatello ea mali, ho feta ba phepo e tloaelehileng ea khalori e tlase ().

Li-walnuts li ka natefeloa e le seneke se khotsofatsang kapa e le sesebelisoa sa li-dessert tse nang le li-carb tse tlase tse kang brownies kapa fudge. Li boetse li etsa tlatsetso e ntle ho salate.

Reka walnuts inthaneteng.

7. Hemp peo

Peō ea hemp, kapa lipelo tsa hemp, ke peo ea Cannabis sativa semela. Ke mohloli o motle oa liprotheine tse thehiloeng ho limela le mafura a phetseng hantle. Ho na le ligrama tse 28 tsa peo ea hemp ():

• Lik'halori: 155
• Liprotheine: 9 dikgerama
• Mafura: Ligrama tse 14
• Kakaretso ea li-carbs: 2 dikgerama
• Faeba: 1 gram
• Li-carbs tsa Net: 1 gram

Liphuputso tse ling li bontša hore liprotheine tse ikhethileng tse ka har'a peo ea hemp li ka thusa ho fokotsa khatello ea mali ().

Ho feta moo, li na le asiti e ngata ea linoleic, mofuta oa mafura a bontšitsoeng a ka 'nang a itšireletsa khahlanong le Alzheimer's le mafu a mang a methapo ea kutlo lithutong tsa liphoofolo (,).

Peo ea hemp e ka sebelisoa mefuteng e fapaneng ea diresepe tse amohelang keto, e le sebaka sa oatmeal kapa grits, joalo ka topping ea salate, kapa e kopantsoe le smoothies le protein e sisinyeha.

Reka peo ea hemp inthaneteng.

8. Linate tsa linate

Linate ke linate tsa lifate tse nang le boreleli bo boreleli, bo etsang hore li tšoanelehe bakeng sa li-dessert. Sekhahla se le seng (ligrama tse 28) tsa makotomane se na le ():

• Lik'halori: 178
• Liprotheine: 4 dikgerama
• Mafura: Ligrama tse 17
• Kakaretso ea li-carbs: 5 dikgerama
• Faeba: 3 dikgerama
• Li-carbs tsa Net: 2 dikgerama

Hape ke mohloli o motle oa vithamine E, e nang le ouniti e le 'ngoe (28-gram) e sebeletsang ho fana ka 28% ea Reference Daily Intake (RDI).

Vithamine E e hokahantsoe le kotsi e fokotsehileng ea lefu la pelo, kaha e sebetsa joalo ka antioxidant ka ho fokotsa metsoako e kotsi ea mahala, e ka fokotsang maemo a kotsi a lefu la pelo joalo ka cholesterol e phahameng (,).

Phuputsong ea libeke tse 4 ho batho ba baholo ba 48 ba nang le maemo a phahameng a k'holeseterole, ho noa ligrama tse 30 tsa makotomane letsatsi le leng le le leng ho fokotsa k'holeseterole e felletseng ha ho ntse ho eketseha li-cholesterol tsa HDL (tse ntle) le vithamine E ().

Tatso ea bona le botlolo li etsa hore makotomane e be pairing e nepahetseng ea chokolete. Leka ho kopanya makotomane le tsokolate e lefifi ea boleng bo holimo bakeng sa sopho e entsoeng ka carb e tlase. U ka sebelisa phofo ea hazelnut e le mofuta o mong oa phofo e amohelang keto.

Reka makotomane marang-rang.

9. Matonkomane

Ha e le hantle matonkomane ke legume, ho bolelang hore a amana haufi-ufi le linaoa le lensisi ho feta linate tse ling tse lenaneng lena. Leha ho le joalo, ke e 'ngoe ea linate tse fumanehang ka ho fetisisa le khetho e ntle bakeng sa keto dieters.

Sekhahla se le seng (ligrama tse 28) tsa matokomane a na le ():

• Lik'halori: 164
• Liprotheine: 7 dikgerama
• Mafura: Ligrama tse 14
• Kakaretso ea li-carbs: 6 dikgerama
• Faeba: 2 dikgerama
• Li-carbs tsa Net: 4 dikgerama

Ke mohloli o motle oa liprotheine tse thehiloeng ho limela ebile li tletse li-amino acid tsa bohlokoa, li-protein tseo u tlamehang ho li fumana ka lijo tsa hau ().

Linate li na le leucine e phahameng haholo, e leng amino acid (BCAA) e tsebahalang ka ho khothaletsa kholo ea mesifa ().

Linate le linate tsa peanut li ka natefeloa e le seneke se bonolo kapa ho eketsa li-smoothies, li-protein tse sisinyehang kapa li-dessert tsa keto. Li ka sebelisoa hape ka lisoseng tse setaele tsa Asia joalo ka sopho ea satay ebe li eketsa lijana tse kang li-fries.

Ho ka ba molemo bakeng sa bophelo bo botle ba hau ho khetha linate tse sa tšeloang letsoai le tlhaho ea peanut ntle le tsoekere e ekelitsoeng.

Reka linate tse sa tšeloang letsoai inthaneteng.

10. Peo ea Sesame

Peo ea Sesame ke sesebelisoa se tsebahalang se sebelisoang lefats'eng ka bophara, haholoholo joalo ka topping ea thepa e besitsoeng joalo ka li-buns tsa hamburger. Li na le li-carbs tse ngata ebile li na le mafura a mangata, li li etsa khetho e ntle bakeng sa lijo tsa ketogenic.

Ho na le ligrama tse 28 tsa peo ea sesame e nang le ():

• Lik'halori: 160
• Liprotheine: 5 dikgerama
• Mafura: Ligrama tse 13
• Kakaretso ea li-carbs: 7 dikgerama
• Faeba: 5 dikgerama
• Li-carbs tsa Net: 2 dikgerama

Li boetse li na le li-antioxidants tse khahlanong le ho ruruha tse bitsoang lignans.

Liphuputso tse 'maloa li amahanya peo ea sesame le ho fokotsa ho ruruha. Ho ruruha ho sa feleng ho hokahane le maemo a fapaneng, joalo ka lefu la pelo le mefuta e meng ea mofetše (,,,).

Peo ea Sesame e ka natefeloa e le sejo se monate sa li-fries le salate, kapa e le sesebelisoa sa baetsi ba keto le bohobe. Tahini, ho hasana ho entsoeng ka peo ea sesame ea fatše, hape ke khetho e monate, ea keto-friendly.

Reka peo ea sesame inthaneteng.

11. Linate tsa phaene

Linate tsa phaene ke linate tsa lifate tse tsejoang haholo e le sesebelisoa sa pesto, mongobo oa Italy o entsoeng ka oli ea mohloaare, chisi ea parmesan le basil.

Leha ho le joalo, li tenyetseha ka mokhoa o fetelletseng 'me li na le tatso e ikhethang, ea lefatše e kopanang hantle le lijo tse ngata. Li boetse li na le li-carbs tse tlase ebile li na le mafura a mangata.

Ho na le ligrama tse 28 tsa linate tsa phaene tse fanang ka ():

• Lik'halori: 191
• Liprotheine: 4 dikgerama
• Mafura: Ligrama tse 19
• Kakaretso ea li-carbs: 4 dikgerama
• Faeba: 1 gram
• Li-carbs tsa Net: 3 dikgerama

Li na le mafura a bitsoang pinolenic acid, a ka fokotsang tlala ka ho laola lihormone tse amang takatso ea lijo, joalo ka cholecystokinin (CCK) le glucagon-like peptide-1 (GLP-1) (34).

Phuputso e 'ngoe ho basali ba 18 ba nonneng haholo ka mor'a ho khaotsa ho ilela khoeli e fumane hore barupeluoa ba jele lijo tse tlase ho 36% kamora ho nka ligrama tse 3 tsa oli ea phaene ea phaene le lijo tsa hoseng ho feta ha ba ne ba nka placebo ().

Ha e ntse e ts'episa, lipatlisiso tse ling sebakeng sena lia hlokahala.

Linate tsa phaene li ka sebelisoa lijana tse ngata ho eketsa tatso e eketsehileng. Hape, pesto ke spaghetti sa tlhaho se ratang keto bakeng sa nama kapa meroho. Linate tsena le tsona li ka jeoa li le tala kapa li besitsoe joalo ka seneke.

Reka linate tsa phaene inthaneteng.

12. Peo ea soneblomo

Peo ea soneblomo ke seneke se ratoang haholo, se mafura haholo se ka etsang tlatsetso e ntle lijong tsa hau tsa keto. Ho na le ligrama tse 28 tsa peo ea soneblomo e nang le ():

• Lik'halori: 164
• Liprotheine: 6 dikgerama
• Mafura: Ligrama tse 14
• Kakaretso ea li-carbs: 6 dikgerama
• Faeba: 2 dikgerama
• Li-carbs tsa Net: 4 dikgerama

Phuputso e 'ngoe e bontša hore ho ja peo ea soneblomo ho ka thusa bophelo bo botle ka litsela tse ngata.

Mohlala, peo ena e na le li-antioxidants tse ngata tse khahlanong le ho ruruha, joalo ka vithamine E, flavonoids, le phenolic acid, mme ho fumanoe hore li na le thepa ea antidiabetic le e khahlanong le ho ruruha lithutong tsa liphoofolo ().

Peo ea soneblomo hangata e jeoa ke eona e le seneke empa e boetse e etsa setlolo se setle sa salate. Ntle le moo, o ka reka botoro ea sonobolomo mabenkeleng a mangata.

Joaloka linate, ho molemo ho khetha mefuta e sa tsoakoang ka letsoai.

Reka peo ea soneblomo e sa tšeloang letsoai inthaneteng.

13. Lialmonde

Lialmonde le lihlahisoa tse amanang le tsona tse kang botoro ea almonde, lebese kapa phofo ke lijo tse tloaelehileng tsa keto.

Ho na le ligrama tse 28 tsa lialmonde tse nang le ():

• Lik'halori: 164
• Liprotheine: 6 dikgerama
• Mafura: Ligrama tse 14
• Kakaretso ea li-carbs: 5 dikgerama
• Faeba: 3 dikgerama
• Li-carbs tsa Net: 2 dikgerama

Joalo ka linate tse ling tsa lifate, lialmonde li hokahantsoe le melemo e fapaneng ea bophelo bo botle ka lebaka la boemo ba tsona ba phepo e nepahetseng.

Ntle le liprotheine tse ngata, mafura a phetseng hantle, le fiber, lialmonde li na le vithamine E e ngata, magnesium, koporo le li-antioxidants joalo ka proanthocyanidins ().

Liphuputso tse ling li bonts'a hore ho ja lialmonde ho ka fokotsa menyetla ea hau ea maemo a kang lefu la tsoekere la mofuta oa 2, lefu la pelo le Alzheimer's (,).

Lialmonde li ka natefeloa li le tala kapa li halikiloe e le seneke se monate sa keto. U ka reka kapa ua etsa keto ea lebese la almonde kapa botoro. Ntle le moo, phofo ea almonde ke mofuta o mong oa phofo o sebelisoang haholo.

Reka lialmonde le phofo ea almonde inthaneteng.

Ntlha ea bohlokoa

Linate le lipeo lia tlatsoa, ​​lijo tse fapaneng tse tsebahalang ho batho ba latelang carb e tlase, mekhoa e jang mafura a mangata joalo ka lijo tsa ketogenic.

Li eketsa tatso, mefuta-futa le crunch lijong tse monate le tse bobebe tsa keto. Linate le lipeo ka bobeli ke mehloli e metle ea mafura a phetseng hantle, protheine, fiber, livithamini, liminerale le li-antioxidants.

Li ka jeoa li le mong e le lijo tse bobebe tse bobebe kapa tse eketsoang ho lisalate, ho tsukutloa, li-dessert le lipepe tse ling tse ngata. Linate le lipeo tse ling li ka hlophisoa hore e be lebese le nang le botsoalle ba keto, ho hasana le ho phoka.

Linate le lipeo tse 13 tse boletsoeng kaholimo li ka ba monate, tsa matlafatsa bophelo ba hau ho keto ea hau.