Kuv Yuav Txiav Txim Siab Macronutrient Cov Lus Cov Khoom Noj Txiaj Ntsig Tshiab Li Cas?

Ntau lub chaw khaws ntaub ntawv online tuaj yeem pab koj taug qab carbs, protein, thiab rog.

Q: Kuv nyob rau keto noj haus thiab xav paub seb muaj muaj roj ntau npaum li cas thiab cov carbs thiab calories ntau cov zaub mov tshiab muaj. Kuv yuav ua li cas thiaj paub pom qhov macronutrient tawg rau cov khoom noj uas tsis muaj daim ntawv lo khoom noj khoom haus?

Suav cov macronutrients feem ntau tsis tas yuav poob phaus lossis hloov mus rau kev noj zaub mov kom zoo dua qub. Txawm li cas los xij, nws tuaj yeem pab tau thaum ua raws cov phiaj xwm tshwj xeeb zoo li keto kev noj haus.

Lub keto kev noj haus yog cov muaj roj, muaj protein ntau, thiab muaj cov carbs tsawg. Txawm hais tias muaj ntau yam kev hloov ntawm cov zaub mov no muaj nyob, koj feem ntau yuav muaj macronutrient tawg ntawm 5% carbs, 20% protein, thiab 75% rog ().

Thankfully, muaj ib txoj kev yooj yim kom paub tseeb ntau npaum li cas ntawm cov grams rog, protein, thiab carbs koj tau noj.

Lub Kauj Riam Hloov Pauv yog cov ntaub ntawv tsim rau cov neeg mob ntshav qab zib los soj qab lawv cov carb kom tsawg. Nws los kuj yooj yim rau cov uas xav tau txiav txim siab macronutrient qhov tsis zoo rau cov zaub mov tsis tiav uas tsis tuaj nrog cov ntawv cim khoom noj khoom haus - {textend} xws li nqaij, qe, thiab cov zaub muaj hmoov txhuv nplej siab.

Txawm hais tias txhua yam zaub mov yuav muaj qhov sib txawv ntawm cov macronutrient tawg, cov ntaub ntawv xa cov zaub mov cais rau cov pawg hauv qab no:

1. Cov Star / khob cij. Cov hmoov txhuv nplej / cov qhob cij suav nrog carbs xws li nplej, zaub txhuv hmoov nplej, nplej zom, thiab khob cij. Cov zaub mov no feem ntau xa 15 grams carbs, 2 grams protein, thiab tsuas yog ib qho txiaj ntsig ntawm cov rog ntawm ib leeg noj xwb.
2. Nqaij. Pawg qeb no yog qhov nyuaj dua, vim nws suav cov nqaij qaib, nqaij liab, thiab tshim. Kev txiav nqaij ntshiv heev - {textend} xws li nqaij qaib tsis muaj tawv nqaij - {textend} feem ntau muaj 0 grams carbs, 7 grams protein, thiab 0-1 gram (s) ntawm cov roj ib ooj (28 grams), thaum nruab nrab -faib cov nqaij zoo li nqaij nyuj muaj 0 grams ntawm carbs, 7 protein, thiab 5 gram roj rau ib ooj (28 grams).
3. Zaub. Ib lub khob 1/2 (78 grams) siav lossis 1 khob (72 grams) ntawm cov zaub tsis muaj hmoov muab 5 grams carbs, 2 grams protein, thiab 0 grams ntawm cov rog.
4. Txiv Hmab Txiv Ntoo. Ib lub khob 1/2 (90 grams lossis 119 ml) ntawm cov txiv ntoo tshiab lossis kua txiv, lossis 1/4 khob (50 grams) ntawm cov txiv ntoo qhuav, muaj 15 grams carbs, 0 grams protein, thiab 0 grams ntawm cov rog.
5. Mis. Ib khob (237 ml) ntawm mis nyuj muab 12 grams carbs, 8 grams protein, thiab 8 grams ntawm cov rog. Cov khoom siv mis-mis yog qhov zoo tshaj plaws rau cov keto noj zaub mov kom lawv tau zoo nyob hauv cov rog.
6. Rog. Cov rog thiab cov zaub mov muaj roj xws li avocados, txiv ntoo, roj thiab roj butter kom txog 45 calories thiab 5 gram ntawm cov roj ib pluag noj.

Rau kev siv, cov hmoov txhuv nplej siab tuaj yeem mashed - {textend} xws li butternut squash thiab qos yaj ywm - {textend} tau raug cais raws li seem "starches / bread". Cov hauv paus ntoo uas tsis muaj hmoov nplej thiab lub duav taub hau thaum lub caij ntuj sov - {textend} xws li turnips thiab zucchini, feem - {textend} haum rau cov qeb "zaub"

nws kuj yog cov khoom siv tseem ceeb rau kev txiav txim siab cov ntsiab lus macronutrient ntawm cov zaub mov tshwj xeeb.

Saib xyuas koj kev noj cov rog thiab carbs yog qhov tseem ceeb tshaj plaws ntawm kev noj haus keto. Tsis txhob noj cov zaub mov uas muaj carb thiab ntxiv cov roj muaj txiaj ntsig zoo xws li avocado, cov txiv ntoo txiv maj phaub, txiv maj phaub, thiab roj txiv ntseej rau cov zaub mov thiab cov khoom noj txom ncauj tuaj yeem ua kom paub tseeb tias koj tau txais kev noj rog zoo. Nyeg, qhov no tuaj yeem pab koj ua tiav nrog cov khoom noj no.

Nco ntsoov tias cov cuab yeej no tseem ua haujlwm rau lwm cov pluas noj thiab micronutrient cim - {textend} tsis yog keto kev noj haus xwb.

Jillian Kubala yog Tus Muaj Ntawv Tso Npe Tshuaj (Dietitian) nyob ntawm Westhampton, NY. Jillian tau kawm tiav qib Master nyob rau hauv kev noj haus hauv Stony Brook University School of Medicine thiab ntxiv rau kev kawm qib siab hauv kev noj haus science. Ib cag los ntawm kev sau ntawv rau Healthline Khoom Noj Khoom Haus, nws khiav kev xyaum ntiav raws li sab hnub tuaj kawg ntawm Long Island, NY, qhov chaw uas nws pab nws cov neeg tau txais kev noj qab haus huv zoo tshaj plaws los ntawm kev hloov khoom noj khoom haus thiab kev ua neej. Jillian ua tej yam nws qhia, siv nws lub sijhawm pub dawb mus rau nws lub chaw ua liaj ua teb me me uas suav nrog zaub thiab zaub vaj thiab ib pab tsiaj qaib. Cuag cuag nws dhau ntawm nws lub vas sab lossis nyob rau Nyob Instagram.