Kedụ ka m ga - esi kpebie ọdịnaya nke nri ọhụrụ?

Ọtụtụ ọdụ data dị n'ịntanetị nwere ike inyere gị aka ịdebe carbs, protein, na abụba.

Ajụjụ: Anọ m na nri keto ma chọọ ịmata oke abụba na ole carbs na calorie dị ọhụrụ. Kedu ka m ga-esi chọpụta mmebi ahụ macronutrient maka nri na-enweghị aha oriri na-edozi ahụ?

Gụpụta ihe ndị na-eri nri anaghị adịkarị mkpa ka ị felata ma ọ bụ gbanwee gaa na nri siri ike. Otú ọ dị, ọ nwere ike inye aka mgbe ị na-agbaso atụmatụ a kapịrị ọnụ dị ka nri nri.

Nri keto dị elu na abụba, na-edozi ahụ na protein, na obere carbs. Ọ bụ ezie na ọtụtụ ọdịiche nke nri a dị, ị ga-enwe nnukwu mmebi nke 5% carbs, 20% protein, na 75% abụba ().

Obi dị m ụtọ, e nwere ụzọ dị mfe iji chọpụta ogo ole abụba, protein na carbs ị na-eri.

Sistemụ Mgbanwe Diabetic bụ nchekwa data emere maka ndị nwere ọrịa shuga iji chọpụta ihe ha na-eri. Ọ na-abata na enyemaka maka ndị chọrọ ịchọpụta mmebi nke macronutrient maka nri a na-edozighị edozi nke na-anaghị eji aha nri - {textend} dị ka anụ, akwa, na akwụkwọ nri starchy.

Agbanyeghị na nri ọ bụla ga - enwe nsogbu nke macronutrient dị iche, nchekwa data na - ekewa nri n’ime ụdị ndị a:

1. Nri / nri. Nri stachi / achicha gunyere carbs dika oka, akwukwo nri, ata, na achicha. Nri ndị a na-ebubata gram 15 nke carbs, gram 2 nke protein, yana naanị otu abụba abụba maka otu ọrụ.
2. Anụ. Otu a dị ntakịrị karịa, ebe ọ gụnyere anụ ọkụkọ, anụ uhie, na chiiz. Azụ anụ ọkụkọ - {textend} dị ka ara anụ ọkụkọ - {ederede na-enwe 0 grabs nke carbs, gram gram 7, na 0-1 gram (s) nke abụba kwa ounce (gram 28), ebe ọkara -nbuba nke anumanu dika steak nwere gram 0 nke carbs, gram 7 nke protein, na gram 5 nke otu grace (gram 28).
3. Akwụkwọ nri. Otu iko 1/2 (gram 78) esiri ma ọ bụ iko 1 (gram 72) nke akwụkwọ nri na-abụghị nke starch na-enye gram 5 nke carbs, gram 2 nke protein, na gram 0 nke abụba.
4. Mkpụrụ. Otu iko 1/2 (gram 90 ma ọ bụ 119 ml) nke mkpụrụ osisi ọhụrụ ma ọ bụ ihe ọ juiceụ fruitụ mkpụrụ osisi, ma ọ bụ iko 1/4 (gram 50) nke mkpụrụ osisi a mịrị amị, nwere gram 15 nke carbs, gram 0 nke protein, na gram 0 nke abụba.
5. Mmiri ara. Otu iko (237 ml) nke mmiri ara ehi dum na-enye gram 12 nke carbs, gram gram 8, na gram asatọ nke abụba. Ngwa ahịa mmiri ara ehi kachasị mma maka nri keto dịka ha nwere abụba karịa.
6. Abụba. Abụba na nri mara abụba dị ka avocados, akụ, mmanụ, na bọta na-ewepụta ihe dị ka calorie 45 na gram 5 nke abụba kwa otu.

Maka ntụnyere, a na-ahazi ahịhịa starchị nwere ike ịkpụ - {textend} dị ka butternut squash na poteto - {textend} n'okpuru ngalaba "starches / bread". Akwụkwọ nri na-abụghị starchy na akwụkwọ nri ndaeyo - {textend} dị ka turnips na zukini, n'otu n'otu - {textend} dabara na otu "akwukwo nri"

bụkwa ihe bara uru iji chọpụta kpọmkwem nri dị na macronutrient nke nri a kapịrị ọnụ.

Nyochaa nri gị nke abụba na carbs bụ akụkụ kachasị mkpa nke nri nri. Izere nri ndị nwere nnukwu carb na ịgbakwunye abụba ndị siri ike dị ka ube oyibo, ndị na-ete mmanụ, aki oyibo, na mmanụ oliv na nri na nri nwere ike ijide n'aka na ị na-erute ihe oriri a tụrụ aro. N'aka nke ya, nke a nwere ike inyere gị aka ịme nke ọma na nri a.

Buru n'uche na ngwaọrụ ndị a na-arụkwa ọrụ maka nri ndị ọzọ na ọnụọgụ micronutrient - {textend} ọ bụghị naanị nri keto.

Jillian Kubala bụ Dietitian debanyere aha na Westhampton, NY. Jillian nwere akara ugo mmụta na-edozi ahụ na Stony Brook University School of Medicine yana akara ugo mmụta dị elu na sayensị na-edozi ahụ. Ewezuga ide maka Healthline Nutrition, ọ na-arụ ọrụ nzuzo nke dabere na ngwụcha ọwụwa anyanwụ nke Long Island, NY, ebe ọ na-enyere ndị ahịa ya aka inwe ahụ ike kachasị mma site na mgbanwe nri na ndụ. Jillian na-eme ihe ọ na-akụzi, na-etinye oge ya n'efu na-elekọta obere ugbo ya nke gụnyere akwụkwọ nri na ubi ifuru na ọkụkọ ọkụkọ. Mee ka ya mata ya weebụsaịtị ma ọ bụ na Instagram.