Lijo tsa 16 tseo u ka li jang lijong tsa Ketogenic

Litaba

• 1. Lijo tsa Leoatleng
• 2. Meroho ea carb e tlase
• Lethathamo la meroho ea Keto:
• 3. Cheese
• Lethathamo la chisi ea keto:
• 4. Li-avocado
• 5. Nama le likhoho
• 6. Mahe
• 7. Oli ea kokonate
• 8. Yogurt e sa hlapolloang ea chisi le chisi ea kottage
• 9. Oli ea mohloaare
• 10. Linate le lipeo
• 11. Monokotšoai
• 12. Botoro le tranelate
• 13. Li-noodle tsa Shirataki
• 14. Mehloaare
• 15. Kofi le tee tse sa tsoekere
• 16. Tsokolate e lefifi le phofo ea cocoa
• Ntlha ea bohlokoa

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.

Lijo tsa ketogenic li se li tsebahala.

Boithuto bo fumane hore carb e tlase haholo, phepo e ngata ea mafura e sebetsa bakeng sa ho theola boima ba 'mele, lefu la tsoekere le lefu la sethoathoa (,,).

Hape ho na le bopaki ba pele bo bontšang hore ho ka ba molemo bakeng sa mofetše o itseng, lefu la Alzheimer, le maloetse a mang, hape.

Leha ho le joalo, lipatlisiso tsa boleng bo holimo mabapi le lijo li ntse li hlokahala ho fumana tšireletseho le katleho ea nako e telele (,,).

Lijo tsa ketogenic hangata li lekanyetsa carbs ho li-gram tse 20 ho isa ho tse 50 ka letsatsi. Le ha hona ho ka utloahala ho le thata, lijo tse ngata tse nang le phepo li ka kena tseleng ena ea ho ja habonolo.

Lijo tse ling tse phetseng hantle tseo u ka li jang lijong tsa ketogenic.

1. Lijo tsa Leoatleng

Litlhapi le tlhapi ea tlhapi ke lijo tse monate haholo. Salmone le litlhapi tse ling li na le livithamini tsa B, potasiamo le selenium, leha ho le joalo ha li na carb ().

Leha ho le joalo, li-carbs ka mefuta e fapaneng ea likhetla lia fapana. Mohlala, le ha makhala le makhala a mangata a se na li-carb, mefuta e meng ea li-shellfish e etsa (,).

Le hoja li-shellfish tsena li ntse li ka kenyelletsoa lijong tsa ketogenic, ho bohlokoa ho ikarabella bakeng sa li-carbs tsena ha u leka ho lula ka har'a moeli o moqotetsane.

Mona ke lipalo tsa carb bakeng sa li-servings tsa 3.5-ounce (100-gram) tsa mefuta e meng e tsebahalang ea likhetla (,,,,,):

• Clams: 4 dikgerama
• mussels: 4 dikgerama
• octophase: 4 dikgerama
• li-oyster: 3 dikgerama
• squid: 3 dikgerama

Salmon, sardine, mackerel le litlhapi tse ling tse mafura li holimo haholo mafura a omega-3, a fumanoeng a theola insulin le ho eketsa kutloisiso ea insulin ho batho ba nang le botenya le botenya ().

Ntle le moo, ho ja tlhapi khafetsa ho hokahantsoe le ho fokotseha ha kotsi ea mafu le ntlafatso ea bophelo bo botle ba kutlo (,).

American Heart Association e khothaletsa ho ja lijo tse tsoang leoatleng tse 1 ho isa ho tse peli beke le beke ().

Mefuta e mengata ea lijo tsa leoatleng ha e na carb kapa e tlase haholo ka li-carb. Litlhapi le tlhapi ea tlhapi le tsona ke mehloli e metle ea livithamini, liminerale le omega-3s.

2. Meroho ea carb e tlase

Meroho e seng ea starchy e na le lik'hilojule le li-carbs tse tlase, empa e na le limatlafatsi tse ngata, ho kenyeletsoa vithamine C le liminerale tse 'maloa.

Meroho le limela tse ling li na le fiber, eo 'mele oa hau o sa e sila le ho e monya joalo ka li-carb tse ling.

Ka hona, sheba palo ea bona ea carb e haelloang (kapa letlooa), e leng kakaretso ea carbs tlose fiber. Poleloana "net carbs" e mpa e bolela feela li-carbs tse monyang 'mele.

Hlokomela hore net carbs le litlamorao tsa eona 'meleng li batla li baka likhang,' me ho hlokahala lipatlisiso tse ling.

Meroho e mengata e na le li-carbs tse fokolang haholo. Leha ho le joalo, ho ja meroho e "starchy" e le 'ngoe e kang litapole, yam, kapa li-beet ho ka u beha moeling oa carb bakeng sa letsatsi.

Palo ea net ea carb bakeng sa meroho e seng ea starchy e ka tlase ho gram e le 'ngoe bakeng sa kopi e le' ngoe ea sepinichi se tala ho isa ho ligrama tse 7 bakeng sa kopi e le 'ngoe ea limela tse phehiloeng tsa Brussels (,).

Meroho e boetse e na le li-antioxidants tse thusang ho itšireletsa khahlanong le li-radicals tsa mahala, e leng limolek'hule tse sa tsitsang tse ka bakang tšenyo ea lisele (, 20).

Ho feta moo, meroho ea cruciferous e kang khale, broccoli le cauliflower e hokahantsoe le ho fokotsa kotsi ea mofetše le lefu la pelo (,).

Li-veggies tse tlase tsa carb li nka sebaka sa lijo tse phahameng tsa carb.

Mohlala:

• cauliflower e ka sebelisoa ho etsisa raese kapa litapole tse khotliloeng
• "Li-zoodle" li ka etsoa ho tloha zucchini
• spaghetti squash ke sebaka sa tlhaho bakeng sa spaghetti

Mehlala ke ena ea meroho e amohelang keto ho kenyelletsa moralo oa hau oa ho ja.

Lethathamo la meroho ea Keto:

• asparagase
• avocado
• broccoli
• Khábeche
• kholifolaoa
• Komokomore
• Green beans
• eggplant
• khale
• lethisi
• mehloaare
• pelepele (haholo-holo tala)
• sepinichi
• tamati
• zucchini

Li-carb tsa letlooa tsa meroho e seng ea starchy li tloha ho 1 ho isa ho 8 gram ka senoelo. Meroho e na le phepo, e tenyetseha, 'me e ka thusa ho fokotsa kotsi ea mafu.

3. Cheese

Ho na le mefuta e makholo ea chisi. Ka lehlohonolo, boholo ba li-carbs li na le mafura a mangata haholo, e leng se ba etsang hore ba tšoanelehe haholo bakeng sa phepo ea ketogenic.

Ho na le ligrama tse 28 tsa chisi e cheddar e fanang ka gram e le 'ngoe ea carbs, ligrama tse 6.5 tsa protheine le khalsiamo e ngata ().

Cheese e na le mafura a mangata, empa ha e e-s'o bontšoe ho eketsa kotsi ea lefu la pelo. Ebile, liphuputso tse ling li bontša hore chisi e ka thusa ho itšireletsa khahlanong le lefu la pelo (,).

Cheese e boetse e na le conjugated linoleic acid, e leng mafura a amanang le tahlehelo ea mafura le ntlafatso ea 'mele (26).

Ho phaella moo, ho ja chisi khafetsa ho ka thusa ho fokotsa tahlehelo ea mesifa le matla a bakoang ke botsofali.

Phuputso e entsoeng libekeng tse 12 ho batho ba baholo e fumane hore ba jang li-ounces tse 210 tsa chisi ea ricotta ka letsatsi ba na le tahlehelo e fokolang ea mesifa le mesifa nakong ea boithuto ho feta ba bang ().

Lijoe tse ling tse tlase haholo bakeng sa phepo ea keto ke tsena.

Lethathamo la chisi ea keto:

• chisi e putsoa
• brie
• kamembert
• cheddar
• chevre
• jackby
• kase e bitsoang Cottage cheese
• tranelate chisi
• feta
• chisi ea poli
• kenang
• Havarti
• Limburger
• manchego
• mascone
• mozzarella
• bokamoso
• parmesan
• jack ea pepere
• provalone
• lerato
• chisi ea khoele
• Switzerland

Cheese e na le protheine e ngata, calcium, le mafura a mafura a nang le thuso, empa e na le li-carbs tse fokolang.

4. Li-avocado

Li-avocado li phetse hantle haholo; Li-ounise tse 3.5 (ligrama tse 100), kapa hoo e ka bang halofo ea avocado e mahareng, e na le ligrama tse 9 tsa carbs.

Leha ho le joalo, tse 7 tsa tsona ke fiber, ka hona palo ea eona ea net carb ke ligrama tsa 2 feela ().

Li-avocado li na le livithamini le liminerale tse ngata tse ngata, ho kenyeletsoa potasiamo, e leng liminerale tsa bohlokoa tseo batho ba bangata ba kanna ba se ke ba li fumana. Ho feta moo, ho noa potasiamo e phahameng ho ka thusa ho etsa hore phetoho ea phepelo ea ketogenic e be bonolo ().

Ntle le moo, li-avocado li ka thusa ho ntlafatsa maemo a k'holeseterole le triglyceride.

Phuputso e 'ngoe e fumane hore bankakarolo ba jang avocado e le' ngoe ka letsatsi ba bile le litlamorao bakeng sa likotsi tsa 'mele tsa bona tse amanang le ts'oaetso ho kenyelletsa le maemo a tlase a LDL (cholesterol) e mpe. ().

Li-avocado li na le ligrama tse 2 tsa net carbs ka nako ea phepelo 'me li na le fiber e ngata le limatlafatsi tse' maloa, ho kenyeletsoa potasiamo. Ntle le moo, li ka thusa ho ntlafatsa matšoao a bophelo bo botle ba pelo.

5. Nama le likhoho

Nama le likhoho li nkoa e le lijo tse tloaelehileng lijong tsa ketogenic.

Nama le likhoho tse ncha ha li na li-carb mme li na le livithamini tsa B le liminerale tsa bohlokoa tse 'maloa (,).

Hape ke mohloli o motle oa protheine ea boleng bo holimo, e bonts'itsoeng ho thusa ho boloka boima ba mesifa nakong ea phepo e tlase haholo ea carb (,).

Phuputso e 'ngoe ho basali ba seng ba tsofetse e fumane hore ho ja lijo tse nang le mafura a mangata ho lebisitse ho li-cholesterol tsa HDL (tse ntle) tse neng li le holimo ho 5% ho feta mafura a tlase, phepo e phahameng ea carb ().

Ho molemo ho khetha nama e fepiloeng ka joang, haeba ho khonahala. Ke hobane liphoofolo tse jang joang li hlahisa nama e nang le mafura a mangata a omega-3, conjugated linoleic acid, le li-antioxidants ho feta nama e tsoang liphoofolong tse fepehileng ka lijo-thollo ().

Nama le likhoho ha li na li-carbs ebile li na le protheine ea boleng bo holimo le limatlafatsi tse 'maloa. Nama e fepehileng ka joang ke khetho e ntle ka ho fetisisa.

6. Mahe

Mahe ke e 'ngoe ea lijo tse phetseng hantle ka ho fetesisa lefatšeng ka bophara.

Lehe le le leng le leholo le na le gram e ka tlase ho 1 ea carbs le ligrama tse ka bang 6 tsa protheine, ho etsa mahe lijo tse loketseng bophelo ba ketogenic ().

Ntle le moo, mahe a bontšitsoe a baka lihormone tse eketsang maikutlo a botlalo le ho khora (,).

Ho bohlokoa ho ja lehe kaofela, kaha boholo ba limatlafatsi tsa lehe li fumanoa ka yolk. Sena se kenyelletsa li-antioxidants lutein le zeaxanthin, tse thusang ho sireletsa bophelo ba mahlo ().

Le hoja li-yolk tsa mahe li na le k'holeseterole e ngata, ho li ja ha ho phahamise maemo a k'holeseterole ea mali ho batho ba bangata. Ebile, mahe a bonahala a fetola boholo ba likaroloana tsa LDL ka tsela e fokotsang kotsi ea lefu la pelo ().

Mahe a na le gram e ka tlase ho 1 ea carbs ka 'ngoe' me a ka u thusa hore u lule u tletse lihora tse ngata. Li boetse li na le limatlafatsi tse 'maloa' me li ka thusa ho sireletsa bophelo ba mahlo le pelo.

7. Oli ea kokonate

Oli ea coconut e na le litšobotsi tse ikhethang tse e etsang hore e tšoanelehe bakeng sa phepo ea ketogenic.

Qalong, e na le triglycerides ea li-chain-medium (MCTs). Ho fapana le mafura a liketane tse telele, li-MCT li nkuoa ka kotloloho ke sebete ebe li fetoloa ketone kapa ho sebelisoa e le mohloli o potlakileng oa matla.

Ebile, oli ea coconut e sebelisitsoe ho eketsa maemo a ketone ho batho ba nang le lefu la Alzheimer le mathata a mang a boko le sistimi ea methapo ().

Mafura a maholo a oli ea coconut ke lauric acid, e leng mafura a selelele hanyane. Ho 'nile ha boleloa hore motsoako oa oli ea kokonate oa MCTs le lauric acid e ka khothaletsa boemo bo tsitsitseng ba ketosis (,).

Ho feta moo, oli ea coconut e ka thusa batho ba baholo ba nang le botenya ho theola boima ba 'mele le mafura a mpeng.

Phuputsong e 'ngoe, banna ba jeleng likhaba tse 2 tsa oli ea coconut ka letsatsi ba ile ba lahleheloa ke lisenthimithara tse 2,5 ka karolelano thekeng la bona ntle le ho etsa liphetoho tse ling tsa lijo (,).

Ho fumana leseli le fetang lena mabapi le ho kenya oli ea coconut lijong tsa hau, bala sengoloa sena.

Oli ea coconut e na le li-MCT tse ngata, tse ka eketsang tlhahiso ea ketone. Ntle le moo, e ka eketsa sekhahla sa ts'oaetso le ho khothaletsa tahlehelo ea boima ba 'mele le mafura a mpeng.

8. Yogurt e sa hlapolloang ea chisi le chisi ea kottage

Yogurt e bonolo ea Greek le chisi ea kottage li phetse hantle, li na le liprotheine tse ngata.

Ha li ntse li na le li-carb, li ntse li ka kenyelletsoa tseleng ea bophelo ea ketogenic ka tekano.

Senoelo sa halofo (105 grams) ea yogurt e hlakileng ea Greek e fana ka ligrama tse 4 tsa carbs le ligrama tse 9 tsa protheine. Palo eo ea chisi ea kottage e fana ka ligrama tse 5 tsa carbs le ligrama tse 11 tsa protheine (,).

Li-yogurt le chisi tsa kottage li bonts'itsoe ho thusa ho fokotsa takatso ea lijo le ho khothaletsa maikutlo a botlalo (,).

E mong le e mong o etsa bohobe bo monate ka boinotšing. Leha ho le joalo, ka bobeli li ka kopanngoa le linate tse khethiloeng, sinamone, kapa linoko tse ling bakeng sa kalafo e potlakileng le e bonolo ea keto.

Li-yogurt tse hlakileng tsa Greek le chisi ea kottage li na le ligrama tse 5 tsa carbs ka ho sebeletsa. Boithuto bo bontšitse hore li thusa ho fokotsa takatso ea lijo le ho khothaletsa botlalo.

9. Oli ea mohloaare

Oli ea mohloaare e fana ka melemo e tsotehang bakeng sa pelo ea hau.

E na le asiti e ngata ea oleic, mafura a monounsaturated a fumanoeng a fokotsa lisosa tsa kotsi ea lefu la pelo lithutong tse ngata (,).

Ntle le moo, oli ea mohloaare e sa tsoaloang ke oli e na le li-antioxidants tse ngata tse tsejoang e le phenols. Metsoako ena e boetse e sireletsa bophelo bo botle ba pelo ka ho fokotsa ho ruruha le ho ntlafatsa tšebetso ea methapo (,).

Joaloka mohloli o hloekileng oa mafura, oli ea mohloaare ha e na li-carbs. Ke motheo o loketseng oa liaparo tsa salate le mayonnaise e phetseng hantle.

Hobane ha e tsitse joaloka mafura a mangata maemong a batang haholo, ho molemo ho sebelisa oli ea mohloaare bakeng sa ho pheha ka mocheso o tlase kapa ho e kenya lijong ha li se li phehiloe.

Oli ea mohloaare e sa tsoaloang e na le mafura a mangata a nang le phepo e ntle le li-antioxidants. E loketse liaparo tsa salate, mayonnaise, le ho eketsa lijo tse phehiloeng.

10. Linate le lipeo

Linate le lipeo li na le phepo e nepahetseng, mafura a mangata le lijo tse nang le carb e tlase.

Ts'ebeliso ea linate khafetsa e hokahantsoe le kotsi e fokotsehileng ea lefu la pelo, mofetše o itseng, khatello ea maikutlo le maloetse a mang a sa foleng (, 55).

Ho feta moo, linate le lipeo li na le fiber e ngata, e ka u thusang hore u ikutloe u tletse 'me u monye lik'hilojule tse fokolang ka kakaretso ().

Le ha linate tsohle le lipeo li le tlase ho li-carb tsa letlooa, palo eo e fapana hanyane hara mefuta e fapaneng.

Mona ke lipalo tsa carb bakeng sa ligrama tse 28 tsa linate le lipeo tse tsebahalang (,,,,,,,,,,,,)):

• lialmonde: 2 dikgerama tsa net carbs (6 grams kakaretso carbs)
• Linate tsa Brazil: 1 gram net carbs (ligrama tse 3 kakaretso ea li-carbs)
• mekotla: 8 dikgerama tsa net carbs (9 grams carbs)
• Linate tsa macadamia: 2 dikgerama net carbs (4 dikgerama kakaretso ea carbs)
• pecans: 2 dikgerama net carbs (4 dikgerama kakaretso ea carbs)
• lithunya: 5 dikgerama tsa net carbs (8 grams kakaretso carbs)
• walnuts: 2 dikgerama net carbs (4 dikgerama kakaretso ea carbs)
• peo ea chia: 1 gram net carbs (ligrama tse 12 kakaretso ea li-carbs)
• limela tsa folaxe: 0 gram net carbs (8 grams kakaretso ea carbs)
• peo ea mokopu: 3 dikgerama tsa net carbs (5 grams kakaretso carbs)
• peo ea sesame: 3 dikgerama tsa net carbs (7 grams carbs kaofela)

Linate le lipeo li na le pelo e phetseng hantle, li na le fiber e ngata ebile li ka lebisa botsofaling bo botle. Ba fana ka ligrama tse 0 ho isa ho tse 8 tsa net carbs ka nako e le ngoe.

11. Monokotšoai

Litholoana tse ngata li na le li-carbs tse ngata haholo hoo li ke keng tsa li kenyelletsa lijong tsa ketogenic, empa monokotsoai ke mokhelo.

Li-monokotsoai li na le li-carbs tse fokolang ebile li na le fiber e ngata. Ebile, tse tala le li-blackberries li na le fiber e ngata joalo ka li-carbs tse silehang.

Litholoana tsena tse nyane li tletse li-antioxidants tse tlotlisitsoeng ka ho fokotsa ho ruruha le ho itšireletsa khahlanong le mafu (,,).

Mona ke lipalo tsa carb bakeng sa li-monokotšoai tse 3.5 (100 grams) tsa menokotšoai e meng (,,,):

• maberebere a matsó: 11 dikgerama tsa net carbs (16 grams kakaretso carbs)
• blueberries: 9 dikgerama tsa net carbs (12 grams kakaretso carbs)
• tse tala: 6 dikgerama tsa net carbs (12 grams kakaretso carbs)
• fragole: 7 dikgerama tsa net carbs (9 grams carbs)

Monokotšoai o na le limatlafatsi tse ngata tse ka fokotsang kotsi ea mafu. Ba fana ka ligrama tse 5 ho isa ho tse 12 tsa net carbs ka li-ounise tse 3.5 ho sebeletsa.

12. Botoro le tranelate

Butter le tranelate ke mafura a matle ho kenyelletsoa lijong tsa ketogenic. E 'ngoe le e' ngoe e na le li-carbs tse ngata feela ka ho sebeletsa (,).

Ka lilemo tse ngata, ho ne ho lumeloa hore botoro le tranelate li baka kapa li kenya letsoho ho lefu la pelo ka lebaka la mafura a tsona a mangata. Leha ho le joalo, liphuputso tse 'maloa tse kholo li bontšitse hore, ho batho ba bangata, mafura a mangata ha a amane le lefu la pelo (,).

Ebile, liphuputso tse ling li bontša hore tšebeliso e itekanetseng ea lebese le nang le mafura a mangata e kanna ea fokotsa menyetla ea lefu la pelo le stroke (,,).

Joalo ka lihlahisoa tse ling tsa lebese tse nang le mafura, botoro le tranelate li na le conjugated linoleic acid, mafura a asiti a ka khothalletsang tahlehelo ea mafura (30).

Botoro le tranelate li batla li se na carb 'me li bonahala li se na lehlakore kapa li na le litlamorao bophelong ba pelo ha li jeoa ka tekano.

13. Li-noodle tsa Shirataki

Li-noodle tsa Shirataki ke tlatsetso e ntle phepong ea ketogenic. U ka li fumana haufi le lihlahisoa mabenkeleng kapa marang-rang.

Li na le gram e ka tlase ho 1 ea li-carb tsa letlooa le li-calories tse 15 ha li sebeletsoa hobane haholo-holo ke metsi ().

Ebile, li-noodle tsena li entsoe ka fiber ea viscous e bitsoang glucomannan, e ka monang boima ba makhetlo a 50 boima ba eona ka metsing ().

Viscous fiber e etsa gel e fokotsang motsamao oa lijo ka tšebetso ea hau ea tšilo ea lijo. Sena se ka thusa ho fokotsa tlala ea spikes ea tsoekere maling, ho e etsa molemo bakeng sa tahlehelo ea boima ba 'mele le taolo ea lefu la tsoekere (,,).

Li-noodle tsa Shirataki li hlaha ka mefuta e fapaneng, ho kenyeletsoa raese, fettuccine le linguine. Li ka nkeloa sebaka ke li-noodle tse tloaelehileng mefuteng eohle ea lipepepe.

Li-noodle tsa Shirataki li na le gram e ka tlase ho 1 ea carbs ha u sebeletsa. Lisele tsa bona tsa viscous li thusa ho fokotsa motsamao oa lijo ka tšebetso ea hau ea tšilo ea lijo, e khothalletsang botlalo le maemo a tsitsitseng a tsoekere maling.

14. Mehloaare

Mehloaare e fana ka melemo e tšoanang ea bophelo bo botle joaloka oli ea mohloaare, feela ka sebopeho se tiileng.

Oleuropein, antioxidant e ka sehloohong e fumanoang mehloaare, e na le thepa e khahlanong le ho ruruha mme e ka sireletsa lisele tsa hau tšenyo ().

Ntle le moo, liphuputso tsa in vitro li fana ka maikutlo a hore ho ja mehloaare ho ka thusa ho thibela ho senyeha ha masapo le ho fokotsa khatello ea mali, leha ho se liteko tsa motho tse teng (,).

Mehloaare e fapana ka bongata ba carb ka lebaka la boholo ba eona. Leha ho le joalo, halofo ea li-carb tsa tsona e tsoa ho fiber, ka hona, li-carb tsa tsona tse silehang li tlase haholo.

Mehloaare e leshome (ligrama tse 34) e na le ligrama tse 2 tsa kakaretso ea carbs le 1 gram ea fiber. Sena se sebeletsa palo ea carb ea net e ka bang grama e le 'ngoe ho latela boholo ().

Mehloaare e na le li-antioxidants tse ngata tse ka thusang ho sireletsa bophelo ba pelo le masapo. Li na le grama e le 'ngoe ea net carbs ka por onza.

15. Kofi le tee tse sa tsoekere

Kofi le tee ke lino-mapholi tse se nang phepo.

Li na le caffeine, e eketsang metabolism ea hau mme e ka thusa ho ntlafatsa ts'ebetso ea hau ea 'mele, ho falimeha le maikutlo (,,).

Ho feta moo, lino tse noang kofi le tee li bontšitsoe li na le menyetla e fokotsehileng haholo ea lefu la tsoekere. Ebile, ba nang le kofi e phahameng ka ho fetisisa ba na le kotsi e tlase ea ho ba le lefu la tsoekere ().

Ho eketsa tranelate e boima ho kofi kapa tee ho lokile empa u lule hole le kofi e "bobebe" le li-latte tsa tee. Tsena li entsoe ka lebese la nonfat mme li na le tatso e phahameng ea carb.

Kofi le tee e sa tsoakoang ha e na li-carb mme e ka thusa ho matlafatsa sekhahla sa ts'oaetso ea hau, hammoho le ts'ebetso ea 'mele le kelello. Li ka boela tsa fokotsa menyetla ea ho tšoaroa ke lefu la tsoekere.

16. Tsokolate e lefifi le phofo ea cocoa

Chokolete e lefifi le cocoa ke mehloli e monate ea li-antioxidants.

Ebile, cocoa e fana ka ts'ebetso e ngata ea antioxidant joalo ka litholoana tse ling, ho kenyelletsa le blueberries le monokotsoai oa acai ().

Tsokolate e lefifi e na le li-flavanols, tse ka thusang ho fokotsa kotsi ea lefu la pelo ka ho fokotsa khatello ea mali le ho boloka methapo e phetse hantle (96, 97, 98).

Ho makatsang ke hore chokolete e ka ba karolo ea phepo ea ketogenic. Leha ho le joalo, ho bohlokoa ho khetha chokolete e lefifi e nang le bonyane ba 70% cocoa solids, ka ho khetheha ho feta, mme o e je ka tekano.

Sekhahla se le seng (ligrama tse 28) tsa tsokolate e sa tsoakoang (100% cocoa) e na le ligrama tse 3 tsa net carbs ().

Chokolete e lefifi le phofo ea cocoa li na le li-antioxidants tse ngata 'me li ka thusa ho fokotsa kotsi ea lefu la pelo.

Ntlha ea bohlokoa

Lijo tsa ketogenic li ka sebelisoa ho fihlela boima ba 'mele, taolo ea tsoekere maling le lipheo tse ling tse amanang le bophelo bo botle.

Ka lehlohonolo, e ka kenyelletsa mefuta e fapaneng ea lijo tse matlafatsang, tse monate le tse tenyetsehang tse u lumellang ho lula ka har'a mofuta oa carb ea hau ea letsatsi le letsatsi.

Ho kotula melemo eohle ea bophelo bo botle ba phepo ea ketogenic, ja lijo tse nang le botsoalle khafetsa.