Qhov zoo tshaj 13 Cov Txiv Hmab Txiv Ntoo thiab Cov Noob rau Keto

Zoo Siab

• 1. Pecans
• 2. Brazil txiv ntoo
• 3. Chia noob
• 4. Macadamia txiv ntoo
• 5. Cov noob flax
• 6. Walnuts
• 7. Hemp noob
• 8. Hazelnuts
• 9. Cov txiv laum huab xeeb
• 10. Noob-noob
• 11. Ntoo thuv txiv ntoo
• 12. Sunflower noob
• 13. txiv neeb
• Hauv qab kab

Kev xyuas seb cov zaub mov twg yog cov tsim nyog rau cov zaub mov ketogenic uas tsis muaj rog ntau, rog, ketogenic.

Ntau cov noob txiv ntoo thiab cov noob muaj qhov tsawg hauv cov carbs (tag nrho cov carbs rho tawm fiber ntau) thiab siab hauv cov rog kom zoo, ua rau lawv lub cev zoo.

Lawv kuj tseem muaj cov protein, fiber, vitamins, minerals thiab antioxidant thiab. Tseem, qee cov hom qis dua carbs dua li lwm qhov.

Nov yog 13 cov txiv ntoo zoo tshaj plaws thiab noob noob kom haum rau koj lub neej hauv keto.

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

1. Pecans

Pecans yog cov ntoo noob txiv ntoo nrog cov khoom noj zoo heev rau keto. Ib ooj (28 grams) ntawm pecans muab ():

• Cov calories: 196
• Cov protein ntau: 3 grams
• Rog: 20 grams
• Tag nrho cov carbs: 4 grams
• Fiber ntau: 3 grams
• Net carbs: 1 gram

Lawv yog cov rog, keto-phooj ywg zoo uas yuav pab txo qis hauv insulin.

Qhov tshuaj insulin yog ib qho tshuaj hormones uas tuaj yeem ua rau koj lub cev khaws cov rog, yog li nws yog qhov zoo uas yuav ua rau cov insulin tsawg thaum ua rau poob.

Qhov tseeb, kev tshawb nrhiav 1-hlis hauv 26 cov neeg laus tau pom tias cov neeg uas noj ib pliag 1.5 ounces (43 grams) ntawm pecans ib hnub tau txo qis hauv insulin qib thiab kev txhim kho hauv insulin rhiab heev, piv rau pawg tswj hwm ().

Pecans tuaj yeem txaus siab rau cov khoom noj keto ua khoom noj txom ncauj lossis zom thiab siv los ua cov khoom noj, cov nqaij mos uas muaj cov nqaij ntses tsawg rau cov nqaij ntses lossis nqaij qaib.

Mus yuav pecans online.

2. Brazil txiv ntoo

Brazil txiv ntoo yog hom ntoo txiv ntoo loj hlob nyob hauv South America. Ib ooj (28 gram) ntawm Brazil txiv ntoo muaj ():

• Cov calories: 185
• Cov protein ntau: 4 grams
• Rog: 19 grams
• Tag nrho cov carbs: 3 grams
• Fiber ntau: 2 grams
• Net carbs: 1 gram

Lawv kuj tseem yog qhov zoo tshaj plaws ntawm selenium, ib qho tseem ceeb cov ntxhia pob zeb uas xav tau rau ntau lub cev hauv lub cev, suav nrog kev luam tawm thiab protein synthesis (, 4).

Qee qhov kev tshawb fawb qhia tias cov neeg tom qab keto noj zaub mov tej zaum yuav muaj kev pheej hmoo siab selenium deficiency ().

Ib qho tib lub txiv ntoo Brazil muab ntau dua 100% ntawm koj qhov kev xav tau txhua hnub rau selenium, ua rau nws yog ib txoj hauv kev zoo kom tau txais txaus cov zaub mov no ntau hauv koj cov zaub mov ().

Txawm li cas los xij, vim yog lawv cov selenium siab heev, nws yog qhov zoo tshaj rau koj txoj kev noj mov rau ib mus rau peb lub txiv ntoo Brazil hauv ib hnub kom tsis txhob noj ntau ntawm cov zaub mov no, uas yuav muaj kev cuam tshuam tsis zoo rau kev noj qab haus huv.

Mus yuav cov noob txiv Brazil hauv online.

3. Chia noob

Cov noob Chia yog cov me me, ruaj, dub lossis dawb cov noob uas tau ntim nrog cov kabmob zoo thiab omega-3 rog. Ib ooj (28 grams) ntawm chia noob muab ():

• Cov calories: 138
• Cov protein ntau: 5 grams
• Rog: 9 grams
• Tag nrho cov carbs: 12 grams
• Fiber ntau: 10 grams
• Net carbs: 2 grams

Nrog txog 60% ntawm lawv cov rog cov ntsiab lus ntawm omega-3 cov rog, lawv yog qhov chaw cog ntoo zoo tshaj plaws ntawm cov rog no tseem ceeb uas muaj cov khoom ua tau zoo los tiv thaiv kab mob (,).

Kev tshawb nrhiav 6 lub hlis hauv 77 tus neeg pom tias cov neeg uas tau noj li 1 ooj (30 grams) chia noob rau txhua 1,000 calories noj txhua hnub tau muaj kev txo ntau dua ntawm cov kab mob C-reactive protein (CRP) piv rau pawg tswj hwm.

Tib txoj kev tshawb nrhiav tau qhia tias cov neeg uas noj chia noob txhua hnub poob ntau dua qhov hnyav thiab tau txo ntau dua nyob rau hauv lub duav ib puag ncig dua pawg tswj hwm ().

Chia paj npleg yog nrov npe-luv carb phaj ua los ntawm soaking chia noob hauv cov kua rau ob peb teev kom txog thaum lawv noj rau ntawm daim ntawv zoo li jelly. Koj tuaj yeem ntxiv cov chia noob rau smoothies lossis protein tshee lossis siv nyob rau hauv daim ntawv qhia keto cracker ntxiv rau nkig.

Kav rau chia noob online.

4. Macadamia txiv ntoo

Macadamia txiv ntoo yog cov ntoo ntoo txiv ntoo ib txwm nyob rau Australia. Lawv yog cov rog nyob rau siab, ua rau lawv zoo meej rau kev noj haus keto. Ib ooj (28 grams) ntawm macadamia txiv ntoo muaj ():

• Cov calories: 204
• Cov protein ntau: 2 grams
• Rog: 21 grams
• Tag nrho cov carbs: 4 grams
• Fiber ntau: 2 grams
• Net carbs: 2 grams

Ntau cov kev tshawb fawb txuas macadamia txiv ntoo kom txhim kho qib roj (,,).

Piv txwv li, kev kawm 4 lub lis piam hauv 17 tus txiv neej pom tias cov neeg uas noj 15% ntawm lawv cov calorie kom tsawg los ntawm macadamia txiv ntoo dhau los ntawm 5.3% txo LDL (phem) cov roj (cholesterol) zoo thiab nce 8% ntawm kev tiv thaiv lub plawv HDL (zoo) roj ().

Macadamia txiv ntoo yog cov khoom noj txom ncauj zoo tagnrho. Koj tuaj yeem tuaj yeem yuav cov keto-phooj ywg macadamia txiv ntoo mis, butter, thiab cov hmoov txhuv hloov los hloov cov carb ntau dua ntawm cov zaub mov no.

Mus kav khw macadamia txiv ntoo online.

5. Cov noob flax

Cov noob flax yog cov muaj fiber ntau thiab omega-3 rog. Ib ooj (28 gram) ntawm flax noob muab ():

• Cov calories: 131
• Cov protein ntau: 6 grams
• Rog: 9 grams
• Tag nrho cov carbs: 9 grams
• Fiber ntau: 8 grams
• Net carbs: 1 gram

Cov noob me me no tau kawm txog lawv cov txiaj ntsig zoo los ntawm ntshav siab thiab mob plawv.

Hauv kev tshawb fawb 6 lub hlis hauv ntau dua 100 tus neeg, cov neeg muaj ntshav siab uas noj 1 pluas roj (30 grams) ntawm cov zaub mov flaxseed noj txhua hnub tau muaj kev txo qis hauv cov ntshav siab tag nrho, piv rau pawg tswj hwm ().

Cov noob flax tuaj yeem raug muag tag nrho lossis ua rau cov zaub mov hauv av, ob qho tib si tuaj yeem ntxiv rau keto-phooj ywg cov khoom ci, kua zaub, smoothies, thiab cov protein co. Cov mis nyuj muaj kuj muaj cov tshuaj uas tsis muaj cov carb mis tsawg.

Qhia rau flax cov noob online.

6. Walnuts

Walnuts yog hom nrov ntoo ntoo uas tau cog thiab tau noj thoob ntiaj teb. Ib ooj (28 grams) ntawm walnuts muaj ():

• Cov calories: 185
• Cov protein ntau: 4 grams
• Rog: 18 grams
• Tag nrho cov carbs: 4 grams
• Fiber ntau: 2 grams
• Net carbs: 2 grams

Lawv yog cov muaj roj, keto-zoo txiv ntoo uas yuav muaj txiaj ntsig zoo rau kev noj qab haus huv los ntawm kev txo cov kev pheej hmoo mob plawv, xws li cov roj (cholesterol) LDL (ntshav siab) thiab ntshav siab.

Kev tshawb fawb 6-lub hlis hauv 100 tus neeg pom tias cov uas noj zaub mov tsis zoo rau lub cev uas noj 15% ntawm cov calories vim walnuts tau qis dua ntawm tag nrho cov roj (cholesterol) LDL (phem), nrog rau kev txo ntshav siab ntau dua li cov tau tus txheej txheem qis-calorie zaub mov noj ().

Walnuts tuaj yeem txaus siab rau cov khoom noj txom ncauj uas txaus siab los yog ua ib qho khoom xyaw hauv keto-phooj ywg, cov khoom noj qis uas muaj cov carb ntau yam xws li brownies lossis fudge. Lawv kuj ua ib qho zoo heev ntxiv rau zaub nyoos.

Mus yuav walnuts online.

7. Hemp noob

Hemp noob, lossis hemp lub siab, yog cov noob ntawm Ciaj Tuag Vim Txoj Kev Sib Hlub nroj. Lawv yog qhov zoo tshaj plaws ntawm cov nroj tsuag-based protein thiab cov rog. Ib ooj (28 gram) ntawm hemp noob muab ():

• Cov calories: 155
• Cov protein ntau: 9 grams
• Rog: 14 grams
• Tag nrho cov carbs: 2 grams
• Fiber ntau: 1 gram
• Net carbs: 1 gram

Qee qhov kev tshawb fawb qhia tau tias cov protein tshwj xeeb hauv hemp cov noob yuav pab txo cov ntshav siab ().

Dab tsi ntxiv, lawv muaj nyob rau hauv linoleic acid, ib hom rog uas tau pom tias muaj peev xwm tiv thaiv Alzheimer's thiab lwm cov kab mob neurodegenerative hauv kev tshawb fawb tsiaj (,).

Hemp noob tuaj yeem siv ntau yam hauv keto-hauv zaub mov txawv, hloov pauv rau oatmeal lossis grits, ua zaub xam lav zoo noj, lossis sib xyaw ua kom zoo nkauj thiab cov protein zom.

Khw rau hemp noob online.

8. Hazelnuts

Hazelnuts yog cov ntoo ntoo nrog tus du, butter zoo uas ua rau lawv pom zoo rau cov khoom qab zib. Ib ooj (28 grams) ntawm hazelnuts muaj ():

• Cov calories: 178
• Cov protein ntau: 4 grams
• Rog: 17 grams
• Tag nrho cov carbs: 5 grams
• Fiber ntau: 3 grams
• Net carbs: 2 grams

Lawv kuj tseem yog qhov zoo tshaj ntawm cov vitamin E, nrog 1-ooj (28-gram) pabcuam muab 28% ntawm Kev Siv Txhua Hnub Ua Haujlwm (RDI).

Vitamin E tau txuas rau txo qis kev pheej hmoo ntawm kev mob plawv, vim nws ua raws li cov tshuaj tiv thaiv kab mob antioxidant los ntawm kev ua kom tsis muaj teeb meem dawb radical sib txuas, muaj feem txo cov kab mob hauv lub plawv zoo li cov cholesterol (()).

Hauv kev kawm 4-lub lim tiam hauv 48 cov neeg laus uas muaj cov roj (cholesterol) siab, noj li 1 ooj (30 grams) ntawm cov hazelnuts txhua hnub txo cov roj (cholesterol) tag nrho thaum nce HDL (zoo) cov roj (cholesterol) thiab qib vitamin E ().

Lawv cov saj thiab kev ntxhib los mos ua rau hazelnuts ib tus khub zoo meej rau chocolate. Sim ua ke cov hazelnuts nrog cov txiaj ntsig zoo chocolate dub rau cov khoom qab zib tsawg-carb. Koj tseem tuaj yeem siv cov hmoov nplej hazelnut ua cov hmoov nplej keto-zoo ntxiv.

Mus kav khw hauv hazelnuts online.

9. Cov txiv laum huab xeeb

Cov txiv laum huab xeeb yog ua cov noob ntoo, uas txhais tau hais tias lawv muaj feem cuam tshuam ntau rau cov noob taum thiab lentils dua li lwm cov txiv ntoo hauv cov npe no. Txawm li cas los xij, lawv yog ib qho ntawm cov txiv ntoo muaj ntau thiab muaj kev xaiv zoo rau keto dieters.

Ib ooj (28 grams) ntawm txiv laum huab xeeb muaj ():

• Cov calories: 164
• Cov protein ntau: 7 grams
• Rog: 14 grams
• Tag nrho cov carbs: 6 grams
• Fiber ntau: 2 grams
• Net carbs: 4 grams

Lawv yog qhov zoo tshaj plaws ntawm cov protein-cog cov ntoo thiab ntim nrog cov amino acids tseem ceeb, cov tsev txuas ntawm cov protein uas koj yuav tsum tau txais los ntawm koj cov khoom noj ().

Cov txiv laum huab xeeb yog qhov tshwj xeeb tshaj yog nyob rau hauv cov roj ntsha, cov zaub mov tseem ceeb-amino acids (BCAA) paub txog kev txhawb cov leeg ().

Cov txiv laum huab xeeb thiab txiv laum huab xeeb tuaj yeem nyiam ua khoom noj txom ncauj yooj yim lossis ntxiv rau smoothies, protein co, lossis keto cov khoom qab zib. Lawv tseem tuaj yeem siv rau hauv savory Asian-sau cov kua ntses zoo li satay sauce thiab ntxiv crunch rau cov tais diav xws li stir-fries.

Nws yuav zoo rau koj kev noj qab haus huv xaiv cov txiv laum huab xeeb thiab txiv laum huab xeeb tsis muaj qab zib ntxiv.

Mus yuav txiv laum huab xeeb online.

10. Noob-noob

Noob hnav noob yog ib qho muaj noj nrov siv thoob ntiaj teb, tshwj xeeb tshaj yog cov topping rau ci zoo li hamburger buns. Lawv yog cov muaj carbs thiab muaj roj ntau, ua rau lawv xaiv zoo rau kev noj haus ketogenic.

Ib ooj (28 grams) ntawm noob hnav muaj ():

• Cov calories: 160
• Cov protein ntau: 5 grams
• Rog: 13 grams
• Tag nrho cov carbs: 7 grams
• Fiber ntau: 5 grams
• Net carbs: 2 grams

Lawv tseem ntim nrog cov tshuaj tiv thaiv kev tiv thaiv kev txom nyem hu ua lignans.

Ntau cov kev tshawb fawb txuas cov noob hnav cov noob nrog txo tus mob. Cov mob voos tau txuas rau ntau yam mob, xws li mob plawv thiab qee yam mob qog nqaij hlav (,,,,).

Noob hnav noob tuaj yeem muaj kev lom zem ua lub ntsej muag rau cov kib thiab kib, lossis ua khoom xyaw rau hauv keto cov nplawm thiab khob cij. Tahini, qhov kis tau los ntawm cov noob hnav av hauv av, kuj yog kev xaiv cua, keto-hauv kev xaiv.

Khw muag noob hnav noob online.

11. Ntoo thuv txiv ntoo

Ntoo thuv ceev yog cov noob txiv ntoo uas paub zoo tshaj plaws hauv cov khoom noj hauv pesto, cov kua ntses Italian uas ua nrog txiv roj roj, parmesan cheese, thiab basil.

Txawm li cas los xij, lawv tau zoo heev thiab muaj qhov txawv txav ntawm lub ntiaj teb uas sib luag nrog ntau yam zaub mov. Lawv kuj tshwm sim muaj qhov tsawg nyob rau hauv carbs thiab muaj roj ntau.

Ib ooj (28 grams) ntawm ntoo thuv muab ():

• Cov calories: 191
• Cov protein ntau: 4 grams
• Rog: 19 grams
• Tag nrho cov carbs: 4 grams
• Fiber ntau: 1 gram
• Net carbs: 3 grams

Lawv muaj cov rog hu ua pinolenic acid, uas tuaj yeem txo kev tshaib plab los ntawm kev tswj hwm cov tshuaj hormones uas cuam tshuam rau qab los noj mov, xws li cholecystokinin (CCK) thiab glucagon-zoo li peptide-1 (GLP-1) (34).

Ib txoj kev tshawb nrhiav hauv 18 thawj cov poj niam rog tom qab pom tias cov neeg koom nrog noj 36% tsawg dua cov zaub mov tom qab noj 3 gram ntawm cov ntoo thuv txiv ntoo roj nrog noj tshais dua li thaum lawv noj cov placebo ().

Thaum cog lus, yuav tsum muaj kev tshawb fawb ntxiv nyob rau thaj chaw no.

Cov noob txiv ntoo thuv tuaj yeem siv ntau lub lauj kaub tais diav los ntxiv ib qib ntxiv ntawm qhov qab. Ntxiv rau, pesto yog kua keto-nyiam ntses rau cov nqaij lossis zaub. Cov txiv ntoo no tseem tuaj yeem noj cov nqaij nyoos lossis ci ua khoom noj txom ncauj.

Kav rau cov txiv ntseej online.

12. Sunflower noob

Paj noob hlis yog cov khoom noj txom ncauj uas muaj muaj txiaj ntsim, tuaj yeem ua rau zoo ntxiv rau koj cov keto kev noj haus. Ib ooj (28 grams) ntawm cov noob paj noob hlis muaj ():

• Cov calories: 164
• Cov protein ntau: 6 grams
• Rog: 14 grams
• Tag nrho cov carbs: 6 grams
• Fiber ntau: 2 grams
• Net carbs: 4 grams

Qee qhov kev tshawb fawb qhia tias kev noj cov paj noob hlis yuav muaj txiaj ntsig zoo rau kev noj qab haus huv hauv ntau txoj hauv kev.

Piv txwv li, cov noob no muaj cov tshuaj tiv thaiv kab mob antioxidant ntau, xws li cov vitamin E, flavonoids, thiab phenolic acids, thiab tau pom tias muaj cov tshuaj tua kab mob thiab tshuaj tua kab mob hauv cov tsiaj tshawb fawb ().

Cov noob paj noob hlis feem ntau tau noj lawv tus kheej ua khoom noj txom ncauj tab sis kuj ua rau muaj kev ua kua zaub zoo heev. Ib qho ntxiv, koj tuaj yeem yuav cov paj noob hlis butter hauv ntau lub khw muag khoom.

Ib yam li cov txiv laum huab xeeb, nws yog qhov zoo tshaj rau xaiv cov hom uas tsis muaj feem.

Mus yuav cov paj noob hlis uas tsis pom kev online.

13. txiv neeb

Almonds thiab lwm yam khoom muaj feem xws li txiv ntoo almond, mis nyuj, lossis hmoov nplej yog cov keto noj zaub mov ntau.

Ib ooj (28 grams) ntawm almonds muaj ():

• Cov calories: 164
• Cov protein ntau: 6 grams
• Rog: 14 grams
• Tag nrho cov carbs: 5 grams
• Fiber ntau: 3 grams
• Net carbs: 2 grams

Zoo li lwm cov txiv ntoo ntoo, almonds tau txuas rau ntau yam txiaj ntsig kev noj qab haus huv vim lawv cov keeb kwm khoom noj khoom haus.

Ntxiv rau lawv cov concentration ntawm cov protein ntau, cov rog zoo, thiab fiber, almonds yog nplua nuj nyob hauv cov vitamin E, magnesium, tooj liab, thiab antioxidant zoo li proanthocyanidins ().

Qee qhov kev tshawb fawb qhia tias kev noj almonds tuaj yeem txo qhov kev pheej hmoo ntawm koj xws li mob ntshav qab zib 2, mob plawv, thiab Alzheimer's (,).

Almonds yuav tau txaus siab nyoos lossis ci li cov khoom noj txom ncauj hauv keto. Koj tuaj yeem tuaj yeem ua lossis ua keto-phooj ywg almond mis los yog butter. Ntxiv rau, almond hmoov yog hmoov nplej siv lwm yam.

Mus yuav almonds thiab almond hmoov online.

Hauv qab kab

Cov noob txiv thiab noob yog txhaws, muaj ntau yam zaub mov uas nrov nrog cov neeg ua raws li cov carb qis, cov zaub mov muaj roj ntau hauv cov zaub mov zoo li ketogenic.

Lawv ntxiv cov tsw, ntau yam, thiab zom rau keto-phooj ywg cov khoom noj thiab khoom noj txom ncauj. Ob lub noob txiv thiab noob yog qhov zoo ntawm cov rog zoo, protein, fiber, vitamins, minerals, thiab antioxidant.

Lawv tuaj yeem noj ib leeg nrog cov khoom noj txom ncauj sai thiab yooj yim lossis ntxiv rau cov zaub nyoos, khaub zig, khoom qab zib, thiab ntau yam zaub mov txawv. Qee cov noob txiv ntoo thiab cov noob kuj tseem tuaj yeem ua tiav hauv keto-phooj ywg milks, kis, thiab hmoov nplej.

13 txiv ntoo thiab noob muaj teev saum toj no tuaj yeem ua kom qab qab, kev noj qab haus huv-txhawb ntxiv rau koj lub neej nyob hauv keto.