You Nwere Ike Iri popcorn na nri Keto?

Ndinaya

• Gịnị bụ popcorn?
• Popdorn oriri na-edozi
• Nlekọta nri nri
• Nwere ike iri popcorn na nri keto?
• Isi okwu

Popcorn bụ nri nke ejiri kernel kpọrọ nkụ na-ekpo ọkụ iji mepụta afụ ndị na-eri nri.

Plain, popcorn nke ikuku nwere ike ịbụ nri na-edozi ahụ ma bụrụ ezigbo ihe na-enye vitamin, mineral, carbs, na fiber.

Agbanyeghị, ebe ọ bụ na o nwere carbs, ị nwere ike ịjụ ma popcorn ọ nwere ike ịbanye na obere kporo, nri ketogenic nwere abụba dị elu.

Isiokwu a na-enye nkọwa banyere nri popcorn, nri ketogenic, yana ma ha abụọ nwere ike ibikọ.

Gịnị bụ popcorn?

Popcorn na-ezo aka puffs na-etolite mgbe kernel na-ekpo ọkụ, na-eme ka mmiri dị n'ime ha gbasaa na kernels na-agbawa.

Ọ bụ nri a na-ewu ewu nke eriworo kemgbe ọtụtụ puku afọ ma chee na ọ malitere na America.

N'ezie, ụfọdụ nnyocha na-egosi na ndị mmadụ na Peru riri popcorn ihe karịrị afọ 6,000 gara aga ().

Taa, ndị mmadụ n’ụwa niile na-eri popu. Enwere ike ịme ya na stovu, na popper ikuku, ma ọ bụ microwave gị. A na erekwala ya ugbua.

A na-ejikarị gbazee agbaze na nnu agbazee a na-esi na popcorn ma a ga-eji ahịhịa, uda, cheese, chocolate, ma ọ bụ seasonings ndị ọzọ ụtọ.

Popcorn bụ nri na-atọkarị ụtọ nke ọka kịrịkịrị nke akpọnwụrụ ọkụ. Enwere ike iri ya larịị, tinye ya na bọta gbazee, ma ọ bụ tụnye ya na oge.

Popdorn oriri na-edozi

Agbanyeghi na otutu mmadu na-eche oka dika akwukwo nri, a na-ewere popcorn dika oka niile.

A na-egbute mkpụrụ ọka popcorn mgbe ọka ọka toro ma akụkụ ọka niile na-emebibeghị.

Ejikọtala iri nri niile na obere nsogbu nke ọrịa obi, kansa, ọbara mgbali elu, pịnye ọrịa shuga 2, yana ọnwụ mmadụ niile, (,,).

Nke a bụ n'ihi na ọka niile dị na fiber, vitamin, mineral, na ogige osisi na-enye ọtụtụ uru ahụ ike (, 6).

Dị ka mkpụrụ osisi ndị ọzọ, popcorn na-edozi ahụ nke ukwuu - iko atọ (gram 24) nke ikuku popporn nwere ():

• Calorisị: 90
• Abụba: 1 gram
• Protein: 3 gram
• Carbs: 18 gram
• Eriri: 4 gram
• Magnesium: 9% nke Ntughari Kwa Dailybọchị (RDI)
• Site: 9% nke RDI
• Manganese: 12% nke RDI
• Zinc: 6% nke RDI

Ebe ọ bụ na ọ dị elu na eriri, popcorn na-ejupụta n'enweghị ọtụtụ calorie. Ọ dịkwa ọgaranya na mineral, gụnyere magnesium, phosphorous, zinc, na manganese ().

Kedu ihe ọzọ, popcorn na-enye antioxidants dị ka polyphenols nke na-enyere aka igbochi mmebi cellular nke mkpụrụ ndụ a na-akpọ free radicals. Karịsịa, polyphenols nwere ike ịnye mmetụta nchekwa megide ọrịa kansa na ọrịa ndị ọzọ na-adịghị ala ala, (,,).

Popcorn bụ ezigbo mkpụrụ ọka zuru oke na-edozi ahụ nke nwere micronutrients na antioxidants. Otu iko 3-gram (24-gram) nke popcorn na-etinye gram 4 nke eriri maka ihe na-erughị gram 20 nke carbs na naanị 90 calorie.

Nlekọta nri nri

Usoro nri ketogenji na-atụ aro belata mbenata carbs na iji abụba dochie ha.

Nke a na - eduga na ọnọdụ metabolism nke a maara dị ka ketosis, mgbe ahụ gị na - eji ihe sitere na nsị abụba - akpọ ketones - maka ume na enweghị carbs (,).

A na-ejikarị nri ketogenic enyere ụmụaka nwere epilepsy aka ijikwa njide ha.

Ejikọtakwara ya na uru ahụike dị ka ọnwụ, yana mmetụta insulin dị mma, ọkwa cholesterol, na njikwa shuga ọbara na ndị nwere ụdị ọrịa shuga 2 (,,,).

Iji nweta ketosis, ị ga-eri ihe na-erughị gram 50 nke carbs kwa ụbọchị - ọ bụ ezie na ụfọdụ ndị nwere ike belata carbs karịa ().

N'ihi nke a, nri ndị nwere obere carb dịka akwa, anụ, azụ mara abụba, ube bekee, mmanụ oliv, mkpụrụ osisi, na mkpụrụ osisi, yana akwụkwọ nri na-abụghị starchy dị ka kọlịflawa, broccoli na ose na-ada ụda, bụ ihe ndabere maka nri nri keto.

Dabere na ọtụtụ ndị ọkachamara keto, njedebe carb na-ezo aka na net carbs, nke a na-agbakọ site na iwepu gram nke fiber site na ngụkọta grabs carbs na nri nri ().

Dabere na nke a na-eche echiche, ọka niile na carbs ndị ọzọ nwere ọgaranya nwere obere carbs ụgbụ karịa nri ndị na-enweghị eriri, dị ka ọka a nụchara anụcha.

Usoro nri ketogenic gụnyere ibelata nri carb yana ịba ụba abụba ka ahụ gị wee gbaa abụba maka ume. E jikọtara ya na ọnwụ ọnwụ, nchịkwa ọbara ka mma, na mbelata ihe mgbochi nke akwụkwụ.

Nwere ike iri popcorn na nri keto?

Dabere na njedebe carb gị kwa ụbọchị, popcorn nwere ike ịbanye na nri nri.

Otu ọrụ nke popcorn ikuku bụ iko 3 (gram 24) ma nwee gram 4 na 18 grabs carbs - ma ọ bụ gram 14 nke carbs net ().

Popcorn nwere ike ịdị mfe ịbanye na nri keto na njedebe nke ụbọchị nke 50 gram nke carbs net yana enwere ike ịgụnye ya na ụdị mgbochi keto nke nri keto.

Ghara ikwu, ma ọ bụrụ na ị na-eso nri keto ka ị ghara ibu ibu, popcorn nwere naanị calorie 90 kwa otu.

Agbanyeghị, ijiri 3-cup (gram 24) ga-ewere nnukwu akụkụ nke ekenye carb gị kwa ụbọchị.

Ọ bụrụ n’ịchọrọ ịnụ ụtọ popcorn na nri keto, tụlee ịmachi nri ndị ọzọ nwere carb dị elu, ka ị ghara ịgabiga ịgba net carb gị.

Achịcha, ibe, ihe na-atọ ụtọ, na mkpụrụ ọka ndị ọzọ a nụchara anụcha jupụtara na carbs ma nwee obere eriri. N'aka nke ọzọ, popcorn na ọka ndị ọzọ niile nwere ọtụtụ fiber na obere carbs net ().

Ya mere, iri popcorn kama ị ofụ nri carb, nri ndị nwere obere eriri na keto nri nwere ike inye aka mejuo agụụ maka carbs na-agaghị agafe.

N'agbanyeghị nke ahụ, ọ dị mkpa ịmara akụkụ nke nri mgbe ị na-eri popcorn na nri keto ebe ọ nwere ike ịdị mfe ịcụbiga mmanya ókè.

Iji nyere aka idobe oke oke ma nwee afọ ojuju, ịnwere ike ịgbakwunye abụba sitere na mmanụ aki oyibo, bọta, ma ọ bụ mmanụ oliv na popcorn. Ime popcorn n'ụlọ kama ịzụta ụdị dị iche iche nwere ike inyere gị aka ịchịkwa ụdị nri ị na-eri na ihe ị gbakwunye na ya.

Iji mee popcorn n'ụlọ, kpoo 1 tablespoon nke aki oyibo mmanụ ma ọ bụ bọta n'ime nnukwu ite n'elu ọkara ọkụ ma gbakwunye okpukpu abụọ nke kernel popcorn.

Kpuchie ite ahụ na mkpuchi mgbe mkpụrụ ga-agbapụta. Mgbe popping akwụsị, wepụ si okpomọkụ na oge na mmanụ ma ọ bụ butter na nnu.

Dabere na nri ndị ọzọ ị nwere nri carb, popcorn nwere ike daba na nri keto. Debe nri carb di elu nke nwere obere fiber ma tinye abụba dị mma ka ọ bụrụ popcorn iji zere ị oụbiga nri ókè.

Isi okwu

Egwuregwu popcorn bụ nri na-edozi mkpụrụ osisi na-edozi nke nwere eriri.

Ọ na-ejuputa ma obere calorie ma nwee ọtụtụ nri na obere carbs ụgbụ karịa nri ndị ọzọ na-ewu ewu dị ka ibe na crackers. Na mkpokọta, popcorn nwere ike ịbụ ezigbo ahụ ike na nri keto - ọkachasị ma ọ bụrụ na ị belata oke nri ndị ọzọ nwere nnukwu carb.