Orientujete sa v tom, čo jete?

Mnoho ľudí sa neorientuje v základných makroživinách. Nevedia, čo sú sacharidy a bielkoviny, ani aké tuky sú pre telo vhodné. Nepoznajú ani mikroživiny, ktoré sú pre naše telo rovnako dôležité. A tak sa pri keto alebo low carb diéte stále pýtajú: môžem toto alebo toto jesť?

vlaknina_21

Týka sa to aj vás? Ak áno, prečítajte si náš článok a uvidíte, že pre vás nízkosacharidové stravovanie začne byť hračka. Ľudské telo potrebuje rovnako makroživiny aj mikroživiny . A samozrejme dostatok tekutín, ideálne čistej vody. Ak chcete prejsť na keto nebo low carb stravovanie, logicky jednu makroživinu obmedzíte – a tou sú cukry. O to viac musíte navýšiť množstvo tuku alebo bielkovín. Ak neviete, ako na to, v KetoMixe si každý vyberie to svoje.

Čo telo potrebuje pre svoje správne fungovanie?

Makroživiny, ktoré majú dva významy. Stavebným materiálom tela sú bielkoviny, alebo inak povedané proteíny. Tie získavate pri konzumácii mäsa, rýb a morských plodov, vajíčok, orechov a mliečnych výrobkov. Zvyšné dve makroživiny potrebujete ako palivo pre vaše fungovanie. Sú to sacharidy (cukry) a tuky.

Sacharidy telo získava napríklad z obilnín, ryže, zemiakov, ovocia, a samozrejme z cukru. Tuky, okrem tých klasických, ktoré poznáte (ako napríklad maslo, oleje, atď.) prijímate z orechov, rýb, vajec, a pod.

tých klasických, ktoré poznáte (ako napríklad maslo, oleje, atď.) prijímate z orechov, rýb, vajec, a pod.

Makroživiny

   

Bielkoviny (proteíny)  

Tuky 

Sacharidy (cukry)

Mäso

Ryby

Morské plody

Vajcia

Mliečne výrobky

Orechy

Maslo

Masť

Všetky druhy olejov (olivový, sezamový, repkový, kokosový, slnečnicový atď.)

Ryby

Orechy

Vajcia

Syry s vysokým podielom tuku v sušine

Šľahačka atď.

Akákoľvek forma cukru (biely, hnedý, med, javorový sirup atď.)

Obilniny

Strukoviny

Kukurica

Ryža

Zemiaky

Ovocie

Ak ste na keto, low carb alebo sugar free, mali by ste sa vyhýbať jedlám z tretieho stĺpca našej tabuľky. Všetky suroviny a jedlá, ktoré sú z nich vyrobené, sú pre low carb stravu nevhodné. Výnimkou je ovocie, ktoré má všeobecne vysoký podiel sacharidov, pretože pri ketónovej diéte sú čiastočne povolené bobuľoviny. Pri low carb stravovaní vám odporúčame pristupovať k ovociu, ako k forme dezertu. Nepreháňať to s ním, ale ani naň úplne nezanevrieť. Okrem toho, že je chutné, je plné vitamínov a vlákniny.

Množstvo jedál, ktoré „sa tvária“ zdravo, alebo dokonca zdravé sú, sa pre low carb stravovanie nehodia. A práve tu vzniká najviac otázok typu „môžem toto?“

Čo je síce zdravé, ale pri low carb diéte nedovolené?

Prinášame vám zoznam najčastejších jedál, pri ktorých ľudia váhajú, či sú pre nízkosacharidové stravovanie vhodné. Našťastie dnes existuje množstvo alternatív, ktorými suroviny alebo priamo jedlá možno nahradiť.

Ovsené vločky, müsli, cereálie – aj keď sú všetky tieto jedlá zdravé, z podstaty veci vyplýva, že ide o obilniny, ktorú sú plné sacharidov. Ak ich navyše kupujete v obchode, budú pravdepodobne plné pridaného cukru. Ako alternatívu môžete použiť DailyMix granolu. Chutí výborne.

Ryža – ryža je bez debaty zdravým jedlom, ale aj ona má v sebe vysoké množstvo sacharidov, a preto je pre low carb stravovanie nevhodná. Ak sa ryže nechcete vzdať, siahnite po konjakovej ryži. Jej chuť je výborná, nemá žiadne sacharidy ani tuky a má takmer nulovú energetickú hodnotu.

Zemiaky – zemiaky sú najčastejšou prílohou Slovákov. Pri nízkosacharidovom stravovaní sa ich však budete musieť vzdať. Skvelou alternatívou je kaleráb, ktorý pripravíte varený ako klasické zemiaky. Nezabudnite k nemu pridať do hrnca trošku kurkumy, ktorá im dodá krásnu žltú farbu.

Strukoviny – sú síce plné kvalitného proteínu, ale zároveň obsahujú veľké percento sacharidov, a preto sa pre takýto typ stravovania nehodia. 

Cukor – už z podstaty veci je jasné, že cukor pri nízkosacharidovej diéte nie je povolený. Pozor však na jeho inú formu. Rovnako ako sa pri low carb stravovaní nehodí ani med či rôzne druhy sirupov (javorový, brezový, atď.). Jednoducho ho nahradíte napríklad čakankovým sirupom, ktorý je vhodný aj počas keto diéty.

3 komentárov

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