Mafura a 14 a phetseng hantle bakeng sa lijo tsa Keto (le tse ling ho isa moeling)

Litaba

• 1. Li-avocado le oli ea avocado
• 2. Linate
• 3. Li-butter tsa linate le peo
• 4. Peo ea folaxe
• 5. Hemp lipelo
• 6. Peo ea Chia
• 7. Mehloaare le oli e hatisitsoeng e batang
• 8. Likokonate le oli ea kokonate e sa hlalosoang
• 9. Cubao nibs
• 10. yogurt e tletseng mafura ea Greek
• 11. Litlhapi tse mafura
• 12. Mahe a felletseng
• 13. Butter
• 14. Cheese
• Mafura a lekanyelitsoeng ho keto
• Mafura a maiketsetso a maiketsetso
• Lijo tse sebetsitsoeng
• Lijo tse halikiloeng
• Ntlha ea bohlokoa

Ha u latela lijo tse nang le mafura a mangata haholo, ketogenic (keto) haholo, ho bohlokoa ho hopola hore ha se mafura ohle a bōpiloeng a lekana.

Mehloli e meng ea mafura e molemo ho uena ho feta e meng, 'me ho bohlokoa hore u tlatse poleiti ea hau ka likhetho tse ntle ho fihlela katleho ea hau ea bophelo bo botle.

Mehloli ea mafura e 14 e phetseng hantle ke ena ho ja lijo tsa 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. Li-avocado le oli ea avocado

Li-avocado ha se mohloli o babatsehang feela oa mafura a phetseng hantle pelong empa hape li fana ka tekanyetso e phahameng ea fiber le livithamine le liminerale tsa bohlokoa ().

Patlisiso e fana ka maikutlo a hore li-avocado le oli ea tsona li ka ts'ehetsa bophelo bo botle ba pelo, tsoekere e leka-lekaneng ea mali le botsofali bo botle (,).

Thabela avocado ka boeona, e sebelise ho etsa guacamole, kapa e kenye ho smoothies le salate ho matlafatsa litaba tsa mafura le limatlafatsi. Koaela oli ea avocado ho meroho e halikiloeng kapa e halikiloeng kapa e sebelise ho etsa liaparo tsa salate le lisoso tse ling tse amohelang keto.

2. Linate

Ho kenyelletsa mefuta e fapaneng ea linate lijong tsa hau ke tsela e ntle ea ho matlafatsa phepo ea hau ea mafura, protheine e thehiloeng ho limela le fiber ().

Ntle le moo, ho ja haholo linate ho amahanngoa le kotsi e fokotsehileng ea lefu la pelo le lefu le amanang le mofetše, lefu la tsoekere le mafu a ho hema ().

Linate li fapana ka popeho ea tsona ea limatlafatsi, ka hona ho ja mefuta e fapaneng ea lintho tseo u li ratang ho tla u thusa ho fumana melemo e mengata. Li-pistachio, walnuts, lialmonde, li-pecans, li-cashews le linate tsa Brazil ke likhetho tse ntle bakeng sa carb e tlase, lijo tse nang le mafura a mangata joalo ka keto.

Tsamaea le linate tse tsoakiloeng ho li fepa, u li fafatse ka lisalate le sopho ea hau, kapa u phatlalle ka linate joaloka lepa pesto.

3. Li-butter tsa linate le peo

Li-butter tsa linate le peo li fana ka melemo e ts'oanang le ho ja linate le lipeo ka botlalo - empa ka har'a sephutheloana se tenyetsehang haholoanyane.

Abela botoro ea soneblomo holim'a li-keto crackers kapa u sebelise botoro ea almonde joalo ka ha u ina bakeng sa meroho e tlase ea carb.

Kenya botoro ea linate eo u e ratang ho smoothies kapa e sebelise e le motheo oa ho loma matla. U ka kenyelletsa li-butter tsa linate ka lisong le marinades bakeng sa litlhapi kapa li-noodle tsa veggie.

U ka iketsetsa li-butter tsa linate le tsa peo haeba u batla, empa haeba u rera ho sebelisa mefuta e rekiloeng lebenkeleng, etsa bonnete ba hore u bala sejo se kopaneng. Mefuta e meng e na le lintho tse tsoekere tse ekelitsoeng tse ka etsang hore li se lokele lijo tsa keto.

4. Peo ea folaxe

Peo ea folaxe ke mohloli o motle oa mafura a omega-3 a khahlanong le ho ruruha, fiber le metsoako ea limela e matlafatsang bophelo.

Senoelo sa kotara e le 'ngoe (ligrama tse 42) tsa peo ea folaxe se fana ka ligrama tse 11 tsa fiber, ligrama tse 7 tsa protheine, le ligrama tse 18 tsa mafura, halofo ea tsona e tsoa ho omega-3s ().

Liphuputso li bonts'a hore peo ea folaxe le oli ea tsona li ka thusa ho thibela lefu la pelo, mofetše, lefu la tsoekere le mafu a boko a holofatsang ().

Kenya peo ea folaxe ea lefatše ho li-smoothies kapa u li fafatse ka lisalate, sopho kapa paroleite ea keto. U ka kenyelletsa lipeo tsa folaxe tse felletseng kapa tse fatše ka har'a diresepe tseo u li ratang haholo bakeng sa li-crackers tse mosa, li-muffin le li-pancake.

5. Hemp lipelo

Hemp lipelo, kapa lipeo, ke khetho e 'ngoe e ntle, e nang le limatlafatsi tse ngata bakeng sa ho matlafatsa phepo ea mafura lijong tsa ketogenic.

Likhaba tse tharo (ligrama tse 30) tsa lipelo tsa hemp li fana ka ligrama tse 15 tsa mafura, ho li etsa khetho e nepahetseng bakeng sa lijo tse nang le mafura a mangata ().

Ke e 'ngoe ea mehloli e fokolang ea limela tse nang le li-amino acid tse robong. Hape, ba paka livithamini le liminerale tse fapaneng, ho kenyeletsoa vithamine E, calcium, iron le potasiamo ().

Hemp lipelo li na le tatso e bobebe le sebopeho se tšoanang le lipeo tsa sesame, ka hona ho bonolo ho li kopanya lijong tse fapaneng ntle le ho fetola boemo ba tatso haholo.

Li fafatse ka holim'a yogurt, lisalate le meroho e halikiloeng, e kopanye le li-smoothies le sopho, kapa u li kenye ho longoeng ke matla. U ka li kenya hape ka lisoseng le meseleng.

U ka reka lipelo tsa hemp sebakeng sa heno kapa inthaneteng.

6. Peo ea Chia

Peo ea Chia e na le mafura a mangata a phetseng hantle le fiber, e li etsang mokhethoa ea phethahetseng oa lijo tsa keto.

Ka khaba e le 'ngoe feela (15 grams) ea peo ea chia, o fumana ligrama tse 4 tsa mafura, haholo-holo omega-3s, hammoho le ligrama tse 4 tsa fiber, e ka bang 16% ea Daily Value (DV) ().

Peo ena e boetse e na le metsoako e fapaneng ea limela, ho kenyelletsa quercetin le kaempferol, tse ka fokotsang ho ruruha le ho thibela maemo a sa foleng, joalo ka mofetše, lefu la pelo le lefu la tsoekere ().

Ntle le moo, peo ea chia e na le bokhoni bo ikhethang ba ho monya metsi. Ha li ineloa ka mokelikeli lihora tse 'maloa, li fetoha tse hlabang haholo. Ka mofuta ona, li ka sebelisoa ho etsa chia pudding kapa ho tiisa sosi le ho apara.

Joalo ka peo e ngoe, chia e ka kopantsoe ho smoothies kapa ea hlohlelletsoa ka yogurt, sopho le lisalate. U ka li sebelisa hape ho etsa makhekhebu a mokhoa oa keto kapa bohobe ba tlhapi e halikiloeng, khōhō kapa nama ea kolobe.

7. Mehloaare le oli e hatisitsoeng e batang

Melemo ea mehloaare le oli ea mohloaare li 'nile tsa batlisisoa ka mashome a lilemo,' me ha ho iketsahalle feela hore hangata li kenyelelitsoe lijong tse ngata tse phetseng hantle lefatšeng.

Mehloaare ha e laeloe feela ke mafura a phetseng hantle pelong empa e boetse e na le vithamine E le metsoako e fapaneng ea limela e tsebahalang ho fokotsa ho ruruha le kotsi ea maemo a sa foleng a kang lefu la pelo, mofetše le lefu la ho fokola ha masapo.

Mehloaare e etsa lijo tse bobebe tse bobebe empa li boetse li lahleloa ka har'a lisalate kapa li jeoa e le karolo ea antipasti. Bakeng sa ho matlafatsa tatso ka har'a mohloaare ka konofolo, pimentos kapa chisi ea gorgonzola.

Hloekisa mehloaare e felletseng ka oli ea mohloaare, li-anchovies le capers ho etsa tapenade ho eketsa mafura, tatso le mongobo ho wraps sandwich ea veggie.

Oli ea mohloaare e sa tsoakoang e sa tebang e ka fafatsoa ka litlolo tse halikiloeng kapa tse bobebe ho phahamisa mafura kapa ho e sebelisa e le motheo oa ho apesa kapa marinade bakeng sa nama e halikiloeng, meroho kapa salate e ncha.

8. Likokonate le oli ea kokonate e sa hlalosoang

Likokonate le oli ea coconut ke mehloli e tsebahalang ea mafura a keto hobane li fana ka mohloli oa tlhaho oa li-triglycerides (MCTs) tse bohareng, mofuta oa mafura ao 'mele oa hau o ka a monang le ho a sebelisa habonolo.

Lipatlisiso li fana ka maikutlo a hore li-MCT li ka nolofatsa phetoho ea hau ho ketosis, mmuso oo 'mele oa hau o chesang mafura bakeng sa mafura ho fapana le glucose ().

Ho feta moo, li-MCT li na le monyetla oa ho chesoa joalo ka matla mme ha ho bonolo hore li bolokoe joaloka mafura, tse ka thusang ho theola boima ba 'mele ().

Kenya li-flakes tsa coconut tse sa tsoekere ho motswako o entsoeng ka maiketsetso kapa li-smoothies. Sebelisa lebese la coconut le nang le mafura a mangata ho etsa nama e halikiloeng kapa meroho e halikiloeng ka oli ea coconut. Bakeng sa tatso ea sehlekehleke, leka rauliflower e sautéed ka oli ea coconut le lero le lecha la kalaka.

9. Cubao nibs

Haeba u nahana hore chokolete ha se karolo ea lijo tsa hau tsa keto, nahana hape.

Cacao nibs ke mofuta oa chokolete e sa tsoakoang e sa tsoakoang, e sa sebetsoang. Li-gramme tse 28 feela li fana ka ligrama tse ka bang 12 tsa mafura le ligrama tse 9 tsa fiber ().

Chokolete e lefifi e tsejoa hape ka phepelo ea eona e ngata ea li-polyphenol, e leng metsoako ea limela e nang le litlamorao tse matla tse khahlanong le ho ruruha tse ka khothalletsang kholo ea libaktheria tse nang le 'mele tse phetseng hantle.

Eketsa li-cocoa nibs ho li-smoothies tse entsoeng ka maiketsetso, ho loma matla kapa ho kopanya motsamao. Haeba u na le leino le tsoekere, etsa keto tsokolate e chesang ka ho qhibilihisa linoko tsa cocoa ka lebese la coconut le sa tsoakoang setofong. Ebe u kopanya motsoako oa hau o monate oa keto, o kang stevia kapa monk litholoana.

U ka reka li-cocoa nibs mabenkeleng kapa marang-rang.

10. yogurt e tletseng mafura ea Greek

Le ha e na le li-carb, yogurt e sa tsoekere, e mafura a Greece e ka ba tlatsetso e phetseng hantle lijong tsa ketogenic.

5.3-ounce (150-gram) e sebelisang e fana ka ligrama tse ka bang 6 tsa mafura, ligrama tse 13 tsa protheine, le ligrama tse 6 tsa carbs, hammoho le 15% ea DV bakeng sa calcium ().

Yogurt hape ke mohloli o moholo oa libaktheria tse molemo tse tsejoang e le li-probiotic, tse khothalletsang tšebetso e nepahetseng ea tšilo ea lijo ().

Ja yoghurt ea Greek ka boeona kapa u thehe keto ea yogo ea keto ka ho beha linate, lipeo, coconut le cocoo ka eona. U ka kopanya litlama le linoko ho etsa veggie dip.

11. Litlhapi tse mafura

Litlhapi tse mafura tse kang saalmon, tuna, anchovies le sardine ke litlatsetso tse ntle phepong ea phepo e nepahetseng ea ketogenic.

Ba ruile liprotheine tsa boleng bo holimo le mafura a omega-3 a phetseng hantle pelong. Mefuta e meng e kang saalmone e boetse e fana ka tekanyo e kholo ea vithamine D, phepo e bohlokoa bakeng sa boits'ireletso ba mmele, bophelo ba masapo le tse ling ().

Boha kapa o chese litlhapi tse tšoasitsoeng tse hlaha, tse mafura ho li etsa ka salate kapa haufi le meroho e halikiloeng. U ka sebelisa litlhapi tseo u li ratang ka makotikoting tse tsoakiloeng le mayonnaise, litlama le linoko ho kenya wraps ea lettuce, avocado kapa lithupa tsa celery.

12. Mahe a felletseng

Mahe a na le phepo e nepahetseng joalo ka ha a feto-fetoha, a etsa hore e be tlatsetso e bonolo phepong ea ketogenic.

Lehe le le leng la grama e 56 le pakela ligrama tse ka bang 5 tsa mafura, ligrama tse 7 tsa protheine le li-calories tse 80 ().

Etsa bonnete ba hore u ja lehe kaofela, kaha yolk e na le livithamini tse ngata tsa B le li-antioxidants lutein le zeaxanthin, tse tšehetsang bophelo ba mahlo ().

Ho pheha ka thata qubu ea mahe hore o je lijo tse bobebe beke eohle kapa o kenye mayonnaise e nyane ebe oe fetola salate ea mahe. Etsa moferefere o jereng li-veggies tse tlase kapa u behe mahe ka avocado le tamati.

13. Butter

Butter e loketse mokhoa oa hau oa bophelo oa keto, kaha ha e na carb le mafura a ka bang 80% ().

Le ha e ne e le khale e nkuoa e le kotsi ho bophelo bo botle ba pelo, lipatlisiso tsa hajoale li bonts'a hore ho na le kamano e nyane kapa e sa nke lehlakore lipakeng tsa ho noa botoro le lefu la pelo le kotsi ea stroke ().

Butter hape ke e 'ngoe ea mehloli ea lijo e ruileng ka ho fetisisa ea butyrate. Patlisiso ea pejana e fana ka maikutlo a hore mofuta ona oa mafura a ketane e khuts'oane o ka bapala karolo ea bohlokoa ho phahamiseng bophelo bo botle ba boko ().

Liphuputso tse ling li bonts'a hore botoro ea 'mele e tsoang likhomong tse fepehileng ka joang e kanna ea ba le sebopeho sa mafura se batlang se le betere ho feta botoro ea likhomo tse holisitsoeng ka tloaelo, empa ho sa tsotelehe hore na o khetha eng, etsa bonnete ba hore ke ea boleng bo holimo ().

Roast kapa u tlose meroho ka botoro kapa ue jale ka li-muffin tse bonolo tsa keto, waffles kapa li-pancake. Tlotsa botoro holim'a khoho e felletseng pele u chesa ho fihlela letlalo le hlasimolohileng hantle.

14. Cheese

Cheese ke khetho e 'ngoe e ntle e mafura a mangata, e nang le carb e tlase bakeng sa li-keto dieters,' me ka mefuta e makholo ea 'marakeng, ha ho na khaello ea likhetho tseo u ka khethang ho tsona.

Le ha mefuta e nepahetseng ea limatlafatsi e fapana ho latela mofuta oa chisi, mefuta e mengata ke mehloli e metle ea protheine le calcium. Mefuta e meng e belisitsoeng joalo ka cheddar kapa gouda e boetse e fana ka li-probiotic ().

Thabela lilae tsa chisi tse nang le lithupa tse ncha tsa veggie kapa u li qhibilihe ka meroho e halikiloeng kapa e halikiloeng. Leka ho eketsa chisi e halikiloeng lisalateng kapa nama e halikiloeng kapa e sebelise ho etsa li-slider tsa keto pizza tsa mushroom.

Mafura a lekanyelitsoeng ho keto

Le ha mafura e le lik'halori tse ngata lijong tsa ketogenic, ha se mehloli eohle ea mafura e loketseng bophelo ba hau - le haeba e ka lekana ho ajoeng ha moralo oa hau oa lijo.

Mafura a maiketsetso a maiketsetso

Mafura a fetotsoeng a iketselitsoeng a tsebahala ka ho eketsa kotsi ea lefu la pelo haholo mme a lokela ho qojoa, ho sa tsotelehe mofuta oa lijo tseo u li latelang ().

Hangata mafura a Trans a fumanoa lioli tse ntlafalitsoeng haholo le lijo tse phehiloeng tse rekisoang tse kang likuku, li-cookie, liphaphatha, li-biscuits, li-crackers le li-snacks tse ling tse sa sebetsoang haholo.

Mafura a Trans a ka bonts'oa lebokoseng la motsoako tlasa mabitso "lioli tsa hydrogenated" kapa "khutsufatso." Ho molemo ho qoba lijo tse nang le metsoako ena ka hohle kamoo ho ka khonehang.

Hlokomela hore linaha tse ngata, ho kenyeletsoa le United States, li thibetse kapa li thibela tšebeliso ea mafura a maiketsetso.

Leha ho le joalo, ho latela taolo ea hajoale ea Tsamaiso ea Lijo le Lithethefatsi (FDA), lihlahisoa tse nang le mafura tse entsoeng pele ho la 18 Phuptjane 2018 li ka ajoa ho fihlela ka Pherekhong 2020, kapa 2021 maemong a mang ().

Ho feta moo, haeba lijo li fana ka li-gram tse ka tlase ho 0,5 tsa mafura ka nako e ngoe le e ngoe, e ngotsoe e na le li-gram tsa 0 tsa mafura ().

Lijo tse sebetsitsoeng

Lijo tse ntlafalitsoeng, joalo ka nama ea phepelo, lisoseje, salami, lintja tse chesang, le nama e phekotsoeng le ho tsuba, hangata e bapatsoa e le keto e mosa.

Le ha lijo tsena li lekana hantle le moralo oa phepelo ea ketogenic, lithuto tse 'maloa li fumane kopano lipakeng tsa ho ja haholo nama e sebetsitsoeng le kotsi e kholo ea mofets'e oa tšilo ea lijo ().

Ka hona, ho molemo ho boloka ho ja ha hau lijo tsena ho le tlase. Sebakeng seo, tsepamisa maikutlo ho ja lijo tse felletseng, tse ntlafalitsoeng hanyane ka moo ho ka khonehang.

Lijo tse halikiloeng

Lijo tse halikiloeng ka botebo li kenyelelitsoe mererong e meng ea lijo tsa ketogenic, empa o kanna oa batla ho nahana habeli pele o li kenya ho tsa hau.

Lijo tse halikiloeng li tloaetse ho ba le mafura a mangata, a ka eketsang menyetla ea lefu la pelo ().

Mefuta e meng ea oli e hloekisitsoeng haholo eo hangata e sebelisetsoang ho halika, joalo ka oli ea poone, hangata e na le mafura a fokolang. Ha lioli li futhumetse mocheso o phahameng haholo, ho ka hlahisoa mafura a mangata ho feta ().

Lijo tse halikiloeng li monya mafura a mangata, 'me ts'ebeliso ea khafetsa e ka baka litlamorao tse mpe tsa bophelo kamora nako. Ka hona, boloka lijo tsa hau tse halikiloeng li le tlase ho ts'ehetsa bophelo ba hau ha o ntse o latela lijo tsa ketogenic.

Kakaretso Mehloli e meng ea mafura e lokela ho fokotsoa kapa ho qojoe lijong tsa keto, hobane li ka ama bophelo ba hau hampe. Tsena li kenyelletsa nama e sebelisitsoeng, lijo tse halikiloeng le eng kapa eng e nang le mafura a maiketsetso.

Ntlha ea bohlokoa

Lijo tsa ketogenic li thehiloe lijong tse nang le mafura a mangata, empa mehloli e meng ea mafura e phetse hantle ho feta e meng.

Litlhapi tse nonneng, li-avocado, kokonate, mehloaare, linate le lipeo ke mehlala e seng mekae ea mehloli e matlafatsang ea mafura a phetseng hantle.

Ho ts'ehetsa bophelo ba hau bo botle lijong tsa keto, khetha mafura ho tsoa ho tse nang le phepo e ngata, lijo tse felletseng 'me u qobe tse tsoang lioli, nama le lijong tse halikiloeng.