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Lentils yog cov khoom noj muaj txiaj ntsig, pheej yig ntawm cov khoom siv cog ntoo. Tsis tau, koj yuav xav paub seb koj tuaj yeem noj lawv ntawm cov khoom noj keto.

Tus keto noj yog cov qauv noj uas muaj cov rog, muaj protein ntau, thiab cov carbs tsawg heev. Qhov tseeb, feem ntau cov neeg ua raws li kev noj haus keto yuav tsum tau txwv tsis pub lawv cov carb kom tsawg li 25-50 grams ntawm carbs ib hnub ().

Net carbs xa mus rau cov lej ntawm zom zom zaub mov hauv cov zaub mov. Lawv tau suav los ntawm kev rho cov cov ntsiab lus fiber ntau los ntawm tag nrho cov carbs ().

Muab cov lentils uas yog ob qho carbs thiab fiber ntau, qhov kab lus no txiav txim siab seb lawv puas tau ua ke nrog keto kev noj haus.

Tswj kev kho mob ketosis

Kev noj haus ketogenic yog nyob ib ncig ntawm lub tswv yim ntawm kev txhawb nqa ketosis - lub xeev uas koj lub cev hlawv cov rog hloov es tsis txhob carbs rau lub zog ().


Los ntawm kev tswj cov ketosis, cov tib neeg yuav tau txais txiaj ntsig los ntawm kev poob ceeb thawj sai thiab txhim kho cov ntshav qab zib kom paub ntau ntxiv. Tsis tas li, cov muaj mob vwm yuav muaj kev qaug dab peg (,,,).

Rau ketosis kom tshwm sim, kev noj haus txwv tsis pub carbs kom tsis pub ntau tshaj 5-10% ntawm koj cov calories kom txhua hnub, thaum muaj protein ntau yuav tsum muaj li ntawm 15-20% ntawm koj cov calories txhua hnub ().

Yog li ntawd, cov khoom noj uas muaj carbs ntau, xws li cov zaub mov muaj hmoov txhuv nplej, nplej thiab zaub mov, yog qhov txwv lossis ntau yam ntawm cov zaub mov keto.

Tseem, txawm tias tau txais txiaj ntsig luv-luv, tseem xav tau kev tshawb fawb ntxiv txog qhov muaj peev xwm yuav mob mus ntev ntev los ntawm kev noj haus ketogenic rau kev noj qab haus huv tag nrho.

Ntsiab lus

Lub keto kev noj haus yog cov muaj roj, muaj roj tsawg hauv carbs, thiab muaj protein ntau. Kev noj zaub mov zoo li no yog qhov tsim nyog rau lub cev ua kom muaj kev ncaj ncees ketosis, lub xeev uas koj lub cev hlawv cov rog rog es tsis txhob carbs rau roj.

Carb cov ntsiab lus ntawm lentils

Lentils yog ib hom ntawm cov ntawv sau, ib qeb uas tseem suav cov taum pauv, kua taum pauv, thiab pob kws. Vim tias lawv cov ntsiab lus carb siab, legumes feem ntau zam rau kev noj zaub mov keto nruj.


Qhov tseeb, 1 lub khob (180 grams) ntawm cov hmoov sib xyaw muab 36 grams carbs. Txawm tias thaum koj rho tawm ntawm 14 gram ntawm fiber, nws yields 22 grams ntawm net carbs ().

Raws li net carbs feem ntau txwv tsis pub tsuas yog 25-50 grams tauj ib hnub, suav nrog 1 khob (180 grams) ntawm cov kua roj hau siav yuav siv tsawg kawg 50% ntawm koj cov carb uas pub rau hnub ntawd (,).

Yog li ntawd, cov uas ua raws li kev noj haus keto nruj yuav xav txwv tsis pub lawv cov lentils noj.

Tseem, qhov ntau thiab tsawg, xws li 1/2 khob (90 grams) lossis 1/4 khob (45 grams) cov nqaij lwg siav tuaj yeem haum rau keto noj nyob ntawm seb koj tau noj dab tsi hnub ntawd ().

Ib qho txiaj ntsig ntawm qee zaum suav nrog cov lentils yog qhov lawv muab ntau cov tseem ceeb vitamins thiab minerals uas tuaj yeem nyuaj rau kev noj zaub mov keto. Cov no suav nrog potassium, magnesium, folate, phosphorus, thiab hlau ().

Tseem, txawm hais tias cov lentil muaj cov zaub mov muaj txiaj ntsig zoo, muaj lwm txoj hauv kev kom tau txais cov as-ham zoo no uas zoo dua rau cov zaub mov keto, suav nrog cov zaub tsis muaj zaub mov, cov txiv hmab txiv ntoo uas muaj suab thaj tsawg, thiab noob.


Ntsiab lus

Txawm hais tias tau muaj fiber ntau, lentils yog qhov ntau hauv cov carbs thiab tej zaum yuav tsum tau zam rau kev noj zaub mov keto nruj. Txawm li cas los xij, qee tus neeg yuav tuaj yeem haum qhov me me ntawm qee zaus.

Hauv qab kab

Txawm hais tias muaj nplua nuj nyob hauv fiber, lentils muaj qhov ntau ntawm tag nrho thiab net carbs, ua rau lawv nyuaj ua kom tsis haum rau cov khoom noj muaj keto.

Thaum cov uas ua raws li keto nruj yuav tsum zam cov lentils zoo rau nws, qee zaum qee zaum suav nrog qee qhov me me ntawm cov khoom noj muaj txiaj ntsig zoo ntawm no.

Tseem, yog tias koj muaj kev txhawj xeeb txog kev txhawb nqa ketosis thaum tau txais cov vitamins thiab minerals ntau txaus, muaj ntau yam kev xaiv hauv keto-uas xaiv los ntawm kev ua tiav qhov no.

Cov zaub ntsuab, nceb, zaub cob pob, almonds, thiab txawm tias edamame yog qis dua hauv carbs dua li lentils, thiab lawv muab cov zaub mov tseem ceeb rau cov zaub mov keto zoo.

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