Nka Fumana Joang Lihlahisoa tsa Lijo tse Ncha tsa Macronutrient?

Litlaleho tse 'maloa tsa marang-rang li ka u thusa ho lekola li-carbs, liprotheine le mafura.

P: Ke lijong tsa keto mme ke batla ho tseba hore na mafura le bokae ba lijo tse ncha li na le mafura a mangata. Ke tla tseba joang ho senyeha hoa lijo tse se nang mabitso a phepo e nepahetseng?

Ho bala li-macronutrients hangata ha ho hlokehe ho theola boima ba 'mele kapa ho fetohela phepong e nepahetseng. Leha ho le joalo, ho ka ba molemo ho latela moralo o ikhethileng joalo ka lijo tsa keto.

Lijo tsa keto li na le mafura a mangata, li na le liprotheine tse itekanetseng ebile li tlaase haholo ka li-carbs. Le ha ho na le mefuta e fapaneng ea mofuta ona oa lijo, o tla ba le ho senyeha hoa macronutrient ea 5% carbs, 20% ea protheine le 75% ea mafura ().

Ka lehlohonolo, ho na le tsela e bonolo ea ho fumana hantle hore na u ja ligrama tse kae tsa mafura, protheine le carbs.

Diabetic Exchange System ke database e etselitsoeng batho ba nang le lefu la tsoekere ho lekola karabelo ea bona ea carb. E boetse ea thusa bakeng sa ba hlokang ho tseba ho senyeha ha lijo tse sa sebetsoang tse sa tlisoang ke mangolo a phepo - {textend} joalo ka nama, mahe le meroho ea setache.

Le ha lijo tsohle li tla ba le tšenyo e fapaneng ea "macronutrient", database e arola lijo ka mekhahlelo e latelang:

1. Starches / bohobe. Sehlopha sa starch / bohobe se kenyelletsa li-carbs tse kang lijo-thollo, meroho e nang le starchy, pastas le bohobe. Lijo tsena ka tloaelo li fana ka ligrama tse 15 tsa carbs, ligrama tse 2 tsa protheine, 'me ho sala feela palo ea mafura ha o sebeletsa.
2. Lijo. Sehlopha sena se batla se rarahane, kaha se kenyelletsa likhoho, nama e khubelu le chisi. Khaola ea likhoho e otileng haholo - {textend} joalo ka letsoele le senang letlalo - {textend} hangata e na le ligrama tse 0 tsa carbs, ligrama tse 7 tsa protheine, le 0-1 gram (s) ea mafura ka ounce (ligrama tse 28), ha e le mahareng Ho fokotsa nama ea nama joalo ka steak ho na le ligrama tse 0 tsa carbs, ligrama tse 7 tsa protheine, le ligrama tse 5 tsa mafura ka ounce (ligrama tse 28).
3. Meroho. Senoelo sa 1/2 (ligrama tse 78) se phehiloeng kapa kopi e le 'ngoe (72 dikgerama) ea meroho e tala e sa tsoakoang e fana ka ligrama tse 5 tsa carbs, ligrama tse 2 tsa protheine le 0 g ea mafura.
4. Litholoana. Senoelo sa 1/2 (ligrama tse 90 kapa 119 ml) ea litholoana tse ncha kapa lero la litholoana, kapa senoelo sa 1/4 (ligrama tse 50) tsa litholoana tse omisitsoeng, se na le ligrama tse 15 tsa carbs, ligrama tse 0 tsa protheine le ligrama tse 0 tsa mafura.
5. Lebese. Senoelo se le seng (237 ml) sa lebese le felletseng se fana ka ligrama tse 12 tsa carbs, ligrama tse 8 tsa protheine le ligrama tse 8 tsa mafura. Lihlahisoa tsa lebese kaofela li ntle bakeng sa phepo ea keto kaha li mafura haholo.
6. Mafura. Mafura le lijo tse mafura tse kang li-avocado, linate, oli le botoro li fana ka likhalori tse ka bang 45 le ligrama tse 5 tsa mafura ha o sebeletsa.

Bakeng sa litšupiso, meroho e nang le starchy e ka mashed - {textend} joalo ka squash ea butternut le litapole - {textend} li arotsoe ka tlasa karolo ea "starch / bread". Meroho ea methapo e se nang setache le squash ea lehlabula - {textend} joalo ka turnip le zucchini, ka ho latellana - {textend} e lekana le sehlopha sa "meroho"

hape ke sesebelisoa sa bohlokoa sa ho tseba hantle hore na lijo tse itseng li na le li-macronutrient tse kae.

Ho lekola ho ja ha hau mafura le li-carbs ke karolo ea bohlokoahali ea phepelo ea keto. Ho qoba lijo tse nang le carb e phahameng le ho eketsa mafura a phetseng hantle joalo ka avocado, li-butter tsa linate, coconut le oli ea mohloaare lijong le lijong tse bobebe ho ka etsa bonnete ba hore o fihlela mafura a khothalletsoang. Ka lehlakoreng le leng, sena se ka u thusa ho atleha ka lijo tsena.

Hopola hore lisebelisoa tsena li boetse li sebetsa lijong tse ling le lipalo tsa micronutrient - {textend} eseng feela lijo tsa keto.

Jillian Kubala ke Dietitian e Ngolisitsoeng e lula Westhampton, NY. Jillian o na le degree ea master ea phepo e nepahetseng ho tsoa Stony Brook University School of Medicine hammoho le degree ea undergarduate ea science science. Ntle le ho ngolla Healthline Nutrition, o etsa tloaelo ea poraefete e ipapisitseng le pheletsong e ka bochabela ea Long Island, NY, moo a thusang bareki ba hae hore ba phele hantle ka ho fetola phepo le bophelo. Jillian o etsa seo a se bolelang, o qeta nako ea hae ea phomolo a hlokomela polasi ea hae e nyane e kenyelletsang lirapa tsa meroho le lipalesa le mohlape oa likhoho. Finyella ho eena ka eena webosaete kapa ho ea pele Instagram.