Ubwino wofunikira kwambiri ndi malangizo otsata zakudya za keto, ndipo zizindikiro za zakudya za keto ndi ziti?

Pali njira zambiri zochepetsera thupi, momwe zopatsa mphamvu, zopatsa mphamvu kapena mafuta zimachepetsedwa.
Imodzi mwa njirazi, zomwe zimagwiritsidwa ntchito kwambiri, ndi "keto diet".

Chakudyachi n’chochokera pa kuchepetsa mafuta a m’thupi ndi mafuta ochuluka pochepetsa kudya zakudya zomanga thupi, zomwe zimathandiza kuwotcha mafuta ambiri m’thupi. zakudya zololedwa ndi zosaloledwa? Ndi zina zambiri, choncho pitirizani kuwerenga.

Kodi keto diet ndi chiyani?

Zakudya za keto kapena ketogenic ndizochepa kwambiri, zakudya zamafuta ambiri, ndipo zakudya izi zimakhala zofanana kwambiri ndi zakudya zomwe zimadalira kuchepetsa chakudya chamagulu muzakudya.

Keto imatha kukuthandizani kuti muchepetse thupi ndikuchotsa mafuta ochulukirapo popanda kumva njala, ndiye kuti tipeze tanthauzo la mawuwa. "keto".

Zakudya za keto ndi zakudya za ketogenic zomwe zimalola thupi kupanga mamolekyu ochepa amphamvu otchedwa "ketoni." Ma ketoniwa ndi njira ina yopangira mafuta m'thupi, ndipo amagwiritsidwa ntchito pamene shuga wa magazi (glucose) palibe.

Tikamadya kagayidwe kachakudya kapena zopatsa mphamvu zochepa kwambiri, chiwindi chimatulutsa ma ketones kuchokera kumafuta, ndiyeno amakhala ngati gwero lamphamvu mthupi lonse, makamaka muubongo, ndipo amadziwika kuti ubongo ndi chimodzi mwa ziwalo zomwe. imafunikira mphamvu zambiri tsiku lililonse, ndipo imatha kugwira ntchito kudzera m'matupi a ketone kapena shuga.

Ndani angatsatire zakudya za keto?

Kwa anthu ambiri, kutsatira zakudya za keto kumafuna kusintha kwakukulu pazakudya, koma kawirikawiri ndizotetezeka kwambiri kwa anthu ambiri omwe akufuna kuchepetsa thupi. zakudya:

• Yemwe amamwa mankhwala a insulin a shuga.
• Anthu omwe amamwa mankhwala othamanga magazi.
• Amayi oyembekezera kapena oyamwitsa.

Zizindikiro za zakudya za keto

Zakudya za keto ndi njira yotchuka komanso yothandiza yochepetsera thupi komanso kukhala ndi thanzi labwino.Akatsatiridwa moyenera, chakudya chochepa cha carb choterechi chidzakweza ma ketone m'magazi.Izi zidzayambitsa kusintha kwina m'thupi, kuphatikizapo kuchepa kwa insulini komanso kuwonjezeka kwa mafuta. . .

Izi zikachitika, chiwindi chimayamba kutulutsa ma ketones ambiri kuti apereke mphamvu ku ubongo.

1 - mpweya woipa

Anthu nthawi zambiri amamva kuti pali mpweya woipa akamatsatira zakudya za keto, izi zimachitika chifukwa cha kuchuluka kwa matupi a ketone ndipo zimatha kununkhiza ngati "acetone", choncho akatswiri a zakudya amalangiza kutsuka mano kangapo patsiku kapena kugwiritsa ntchito chingamu chopanda shuga kuti athetse vutoli. .

2- Kuchepetsa thupi

Zakudya za ketogenic, zomwe zimachokera ku kudya pang'ono kwa chakudya chamagulu, zimakhala zothandiza kuchepetsa thupi.

Kuonda kumatha kuchitika mkati mwa sabata yoyamba ndipo pambuyo pochepetsa kuchepa kwamafuta amthupi kupitilirabe kuchitika bola mutakhalabe pazakudya za keto.

3- Kuchulukitsa ma ketones m'magazi

Chosiyanitsa cha zakudya za keto ndi kuchepa kwa shuga m'magazi ndi kuwonjezeka kwa matupi a ketoni.Munthu akapitirizabe kudya zakudyazi, amawotcha mafuta ambiri ndipo ma ketoni adzakhala gwero lalikulu la mphamvu.Njira yabwino yoyezera mlingo. ma ketones m'magazi ndi powerengera kuchuluka kwa beta-hydroxybutyrate -hydroxybutyrate (BHB).

4- Wonjezerani chidwi ndi mphamvu

Nthawi zambiri zimachitika mukatsatira zakudya zochepa za carb kuti munthu amve kutopa komanso nseru, ndipo izi zitha kutchedwa "keto flu." Komabe, pakatha milungu ingapo, padzakhala kuwonjezeka kwa chidwi ndi mphamvu.

Chifukwa cha izi ndikuti thupi limasintha ndikuwotcha mafuta ambiri m'malo mwa chakudya chamafuta.

5- Kusowa tulo

Chimodzi mwa zizindikiro zodziwika bwino za zakudya za keto ndi kugona tulo.

Chidziwitso chofunikira: Zakudya zokhala ndi ma carbohydrate ambiri zimatha kukhala ndi zotsatira zosiyana kwa amayi ndi abambo, zomwe zimapangitsa chizindikiro cha kusowa tulo pazakudya za keto kukhala zosiyana pakati pa amuna ndi akazi.

Mitundu ya zakudya za keto

Pali mitundu yosiyanasiyana muzakudya za keto, motere:

1- Zakudya za ketogenic (SKD):

Mtundu uwu wa keto umadalira kudya kagawo kakang'ono kazakudya kazakudya ndi zakudya zomanga thupi zokhala ndi mafuta ambiri.Mwachitsanzo, muli:

• 75% mafuta
• 20% ya mapuloteni
• 5% ya chakudya

2- Cyclical ketogenic diet (CKD):

Zakudya za ketozi zimaphatikizapo nthawi yodya zakudya zokhala ndi ma carb ambiri, zotsatiridwa ndi nthawi ina yakudya kwa carb yochepa, mwachitsanzo:

• 5 masiku otsika carb zakudya
• 2 tsiku mkulu zimam`patsa zakudya

3- Zakudya za ketogenic (TKD):

Mu mtundu uwu wa zakudya za ketogenic, zakudya zama carbohydrate zimadyedwa pochita masewera olimbitsa thupi.

4- Zakudya zokhala ndi mapuloteni ambiri a ketogenic:

Zakudya zamtundu uwu wa keto ndizofanana ndi dongosolo loyamba, koma mapuloteni ambiri amadyedwa mmenemo, nthawi zambiri 60% ya mafuta, 35% ya mapuloteni, ndi 5% ya chakudya.

Ubwino wa zakudya za keto

Zakudya za ketogenic zimatha kukuthandizani kuti muchepetse thupi komanso ndi njira yabwino.Choncho, kafukufuku wawonetsa kuti zakudya za keto zimakhala zopambana kwambiri poyerekeza ndi zakudya zomwe zimadalira kudya zakudya zopanda mafuta ambiri.Kuphatikiza apo, zakudya izi ndizosiyanasiyana komanso Kuonda kumatha kutheka popanda kutsatira kuchuluka kwa ma calories.Monga momwe zimachitikira muzakudya zambiri.

Ubwino wina wofunikira pazaumoyo wa keto

• Zakudya za ketogenic ndi shuga:

Matenda a shuga amadziwika chifukwa cha kusintha komwe kumachitika mu kagayidwe kachakudya, shuga wambiri m'magazi komanso kuchepa kwa insulin, ndi zakudya za keto zimatha kuthandizira kutaya mafuta ochulukirapo, omwe amagwirizana kwambiri ndi matenda a shuga, makamaka mtundu wa XNUMX.

Kafukufuku wodabwitsa wa anthu omwe ali ndi matenda a shuga a mtundu wa 7 adawonetsa kuti XNUMX mwa omwe adatenga nawo mbali adasiya kugwiritsa ntchito mankhwala onse a shuga atatha kutsatira zakudya za ketogenic.

• Zakudya za keto zochizira matenda a minyewa:

Zakudya za ketogenic zinapangidwa makamaka kuti zithetse matenda a ubongo monga khunyu mwa ana.

• matenda a mtima:

Zakudya za keto zimatha kusintha kuchuluka kwa cholesterol yabwino ndikuchepetsa ziwopsezo zamafuta amthupi komanso kuthamanga kwa magazi.

• khansa:

Zakudya za keto pakadali pano zimagwiritsidwa ntchito pochiza mitundu ingapo ya khansa ndikuchepetsa kukula kwa maselo a khansa.

• Matenda a Alzheimer's:

Zakudya za keto zimatha kuchepetsa zizindikiro za matenda a Alzheimer's ndikuchepetsa kukula kwake.

• Matenda a Parkinson:

Kafukufuku wina adawonetsa kuti keto imathandiza kwambiri kusintha zizindikiro za matenda a Parkinson.

• Polycystic Ovary Syndrome:

Zakudya za ketogenic makamaka cholinga chake ndi kuchepetsa kuchuluka kwa insulini, zomwe zitha kukhala ndi gawo lalikulu mu PCOS.

• chikondi chaching'ono:

Phindu lina lazakudya za keto ndikuti kuchepa kwa insulini komanso kudya shuga wocheperako kapena zakudya zokonzedwa kungathandize kuchepetsa kuphulika kwa ziphuphu kapena kusakulitsa vutoli.

Maphikidwe a zakudya za Keto

Gome lotsatirali limapereka chakudya cha zakudya za keto, koma tiuzeni choyamba malangizo ofunikira tisanatsatire zakudya za ketogenic:

• Chakudya cham'mawa cha Ketogenic: Muyenera kuyang'ana kadzutsa pakudya mazira ophwanyidwa, omwe amatha kufikira mazira awiri.
• Kukonzekera zakudya ziwiri panthawi imodzimodzi: kukonzekera ndi kuphika zakudya ziwiri, chakudya chamadzulo, ndi china chamasana kwa tsiku lachiwiri, ndikusunga mufiriji, izi zidzakupulumutsani nthawi.

Zotsatirazi ndi ndondomeko ya zakudya za keto, zomwe zimakhala kwa sabata imodzi (ndipo zimatha kusinthidwa ndikusankha zakudya zosiyanasiyana zomwe zili zoyenera keto) Dongosolo la chakudya ichi limapereka zosakwana 50 magalamu a chakudya chonse patsiku.

Loweruka:

• Chakudya cham'mawa: kolifulawa mu uvuni ndi tchizi ndi mapeyala.
• Chakudya chamasana: chidutswa cha salimoni ndi msuzi wa pesto.
• Chakudya chamadzulo: Zakudya za nyama zomwe zimaperekedwa ndi zukini, Zakudyazi ndi Parmesan tchizi.

Lamlungu:

• Chakudya cham'mawa: chia pudding ndi mkaka wa kokonati, owazidwa ndi mtedza ndi kokonati pang'ono.
• Chakudya chamasana: turkey saladi, mazira owiritsa kwambiri, avocado ndi tchizi.
• Chakudya chamadzulo: nkhuku ndi kokonati curry

Lolemba

• Chakudya cham'mawa: Mazira 2 okazinga mu mafuta, amatumizidwa ndi masamba a sauteed.
• Chakudya chamasana: burger yokutidwa ndi tchizi, bowa ndi mapeyala ndi kuikidwa pamwamba pa kuchuluka kwa masamba (mukhoza kuika watercress kapena letesi).
• Chakudya chamadzulo: chidutswa cha nyama ndi nyemba zobiriwira zophikidwa mu kokonati kapena mafuta a avocado.

Lachiwiri:

• Chakudya cham'mawa: bowa omelet.
• Chakudya chamasana: saladi ya tuna ndi udzu winawake ndi tomato, komanso pamwamba ndi masamba amtundu uliwonse.
• Chakudya chamadzulo: nkhuku mu uvuni ndi msuzi wotsekemera ndi broccoli.

Lachitatu:

• Chakudya cham'mawa: tsabola wokoma wothira tchizi ndi mazira.
• Chakudya chamasana: saladi ya watercress ndi dzira lophika, kagawo kakang'ono ka Turkey, avocado ndi tchizi.
• Chakudya chamadzulo: Nsomba yokazinga ndi sipinachi mu mafuta a kokonati.

Lachinayi:

• Chakudya cham'mawa: yoghurt yodzaza ndi mtedza.
• Chakudya chamasana: Kagawo ka mpunga wa kolifulawa, tchizi, zitsamba, mapeyala ndi salsa.
• Chakudya chamadzulo: chidutswa cha nyama ndi tchizi msuzi ndi broccoli.

MALANGIZO: Mpunga wa kolifulawa ungapangidwe pogaya kolifulawa ukauwiritsa ndi kupanga mipira kuchokera pamenepo.

Lachisanu:

• Kadzutsa: bwato la dzira lokhala ndi mapeyala mu uvuni.
• Chakudya chamasana: Kaisara saladi ndi nkhuku.
• Chakudya chamadzulo: chidutswa cha nyama yodulidwa ndi masamba.

MALANGIZO: Tikuwona mu tebulo ili pamwambapa kuti zakudya zonse za keto zimayang'ana mapuloteni a nyama ndikuwonjezera masamba ambiri.
Kuwonjezera zipatso pa chakudya cham'mawa kapena kudya masamba ochepa owuma (kolifulawa ndi broccoli) pa chakudya chamadzulo kungathenso kuonjezera chiwerengero cha carb pa ndondomeko ya keto chakudya.

Zakudya za Keto zimachepa bwanji pa sabata?

Monga tanena kale, zakudya za keto ndi njira yabwino yochepetsera thupi mwa kudya mafuta ambiri (abwino) komanso mapuloteni ochulukirapo.

Nthawi yochepetsera thupi imatha kusiyana ndi munthu wina chifukwa cha kusiyana kwa momwe thupi limayankhira ku kuchuluka kwa chakudya komanso momwe thupi limapangidwira.

Zakudya za keto kwa mwezi umodzi

Chimodzi mwazovuta zomwe zimachitika pazakudya za keto ndikudziwa zomwe muyenera kudya komanso kuchuluka kwake.
Izi zitha kukhala zovuta poyamba, makamaka ngati munthuyo sanayesepo zakudya zilizonse.Pazakudya za keto masiku 30, tiphunzira momwe tingagwiritsire ntchito zakudya izi:

• Idyani mazira ndi avocado pa kadzutsa (mutha kudya mazira owiritsa kapena omelet).
• Chakudya chamasana, mbale yaikulu ya saladi kapena zukini Zakudyazi ndi nsomba yokazinga kapena nkhuku.
• Chakudya chamadzulo, supu ya bowa ndi msuzi wobiriwira ndi masamba, kapena fupa la msuzi.
• Mtedza akamwe zoziziritsa kukhosi.

Dongosololi limasiyanitsa zakudya zazikulu poyang'ana kwambiri mapuloteni ndi mafuta komanso kuchepetsa chakudya chamafuta.

Zomwe zimaloledwa ndi zomwe siziloledwa pa keto?

Zotsatirazi ndi zakudya zofunika kwambiri zomwe zingathe kudyedwa pazakudya za keto, komanso zomwe ndizoletsedwa:

Zakudya zololedwa:

• nyama
• Nsomba ndi nsomba
• mazira
• Butter kapena mafuta a kokonati, kuphatikizapo mafuta a azitona, ambiri omwe amawonjezeredwa ku saladi ndi masamba.
• Mkaka ndi zonona
• Tiyi, kaya wobiriwira kapena wakuda
• fupa msuzi

Zakudya zoletsedwa:

• mbatata
• nthochi
• pasitala
• madzi ndi soda
• Chokoleti
• mpunga wophika
• mowa
• maswiti

Kodi oats amaloledwa pazakudya za keto?

Ngakhale kudya oats m'mawa chakudya ndi chiyambi chabwino kwa tsiku, chakudya ichi si choyenera mu keto.Oatmeal ali ndi kuchuluka kwa ma carbohydrate, ndipo izi zimatsutsana ndi keto zakudya, koma zochepa kwambiri zimatha kudyedwa.

Kodi nyemba zimaloledwa pazakudya za keto?

Mbeu monga nandolo, nyemba, mphodza, ndi mbewu monga chimanga zonse zili ndi chakudya chochuluka kwambiri, choncho nyemba si njira yabwino kwa keto ndipo iyenera kupeŵedwa.

Mafuta amaloledwa muzakudya za keto

Mafuta ndi mafuta ophikira ndizofunikira kwambiri pazakudya za ketogenic, zomwe zimathandiza kukwaniritsa ketosis komanso kukhala ndi thanzi labwino.

Mafuta abwino kwambiri ophikira muzakudya za keto ndi mafuta a kokonati, omwe ali ndi mavitamini ambiri, antioxidants, mafuta a saturated, ndi mafuta a monounsaturated.

Mafuta ena ololedwa mu keto, monga mafuta a sesame ndi mafuta a mpendadzuwa.

M'malo mwa mkate muzakudya za ketogenic

Mkate unali ndipo ukadali chinthu chofunika kwambiri kwa zaka masauzande ambiri, mkate lero uli ndi tirigu woyengedwa ndipo izi zimakhala ndi chakudya chambiri, ndipo zikafika pazakudya za keto, zomwe ziyenera kuchepetsa kuchuluka kwa chakudya cham'mimba muzakudya kuti muchepetse thupi kapena kuchepetsa chiopsezo cha matenda ena, chifukwa Pali njira zina za mkate zomwe zingagwiritsidwe ntchito pazakudya za keto.

• Mkate wa amondi: Chimodzi mwazinthu zothandiza mu keto, chomwe chingagwiritsidwe ntchito ngati sangweji osadya chakudya chamafuta.Ufa wa amondi uli ndi gawo lochepa kwambiri la chakudya chamafuta, ulibe gilateni, uli ndi fiber, mapuloteni ndi vitamini E, kuphatikiza pakukhala wolemera. mu mavitamini ambiri ofunikira ndi mchere monga chitsulo, calcium ndi potaziyamu.
• Oopsie mkate: Mkate wamtundu uwu ndi wosavuta komanso wodziwika kwambiri wa mkate wochepa kwambiri.Mkate uwu ukhoza kupangidwa kuchokera ku mazira, tchizi ndi mchere.
• mkate wa rye: Ndi mtundu wa phala womwe uli ndi ulusi wambiri komanso wokoma kwambiri komanso kukoma kosiyanasiyana.

MALANGIZO: Mkate wa Rye uli ndi gilateni, kotero sungakhale woyenera kwa anthu ena omwe ali ndi vuto la gluten.

Kodi nyemba zimaloledwa pazakudya za keto?

Kawirikawiri, nyemba ziyenera kupeŵedwa momwe zingathere muzakudya za keto, zomwe zimadalira kudya zakudya zochepa za carb.

Zamasamba zololedwa pa keto

Zakudya zonse zimakhala ndi zakudya zambiri zofunika monga chakudya, mapuloteni, mafuta, nyama ndi mkaka wambiri zimakhala ndi mapuloteni kapena mafuta, pamene masamba amakhala ndi chakudya.

Pazakudya za keto, ndikudya zakudya zochepa zama carbohydrate, zingakhale zofunikira kudziwa kuti ndi masamba ati omwe ali ndi gawo lochepa lazakudya za keto.

• Nthawi zambiri, mitundu yonse ya masamba obiriwira obiriwira monga letesi, sipinachi, ndi zosankha zina zabwino za keto, masamba obiriwira amakhala ndi ma carbs ocheperako kuposa masamba obiriwira, mwachitsanzo masamba a collard amakhala otsika kwambiri kuposa kabichi wofiirira, ndipo tsabola wobiriwira amakhala wocheperako. carbs kuposa tsabola wofiira kapena wachikasu.
• Muyenera kusamala pang'ono ndi masamba olemera kwambiri a carb monga tsabola wa belu (makamaka tsabola wofiira ndi wachikasu), ndi nyemba zobiriwira kuti mudye osachepera 20 magalamu a carbs patsiku pazakudya za keto.

Zipatso zololedwa pa keto

Zotsatirazi ndi zipatso zofunika kwambiri zomwe ziyenera kudyedwa pazakudya za keto, zomwe zilinso ndi gawo lochepa lazakudya:

• اKwa avocado: Chipatsochi chili ndi mafuta ambiri abwino, fiber, ndi mavitamini, komabe mulibe chakudya chamafuta ambiri.
• Zipatso: Zipatso zimatengedwa kuti ndi chimodzi mwa zipatso zofunika kwambiri zomwe zimaloledwa muzakudya za keto chifukwa cha kuchepa kwa chakudya chamafuta ambiri komanso zimapatsa thanzi labwino kuwonjezera pakuchepetsa thupi. zipatso zomwe zimatha kudyedwa ngati chotupitsa pa keto.
• اTomato: Anthu ambiri amaganiza kuti phwetekere ndi masamba, koma kwenikweni ndi chipatso.
  Tomato ali ndi mafuta ochepa komanso ali ndi ma carbs, chifukwa chake ndi abwino kwa keto.Kuphatikiza apo, tomato ali ndi lycopene wambiri, zomwe kafukufuku watsimikizira kuti zimathandiza kupewa matenda amtima komanso khansa.
• Rwanda: Pali mayiko ambiri padziko lapansi omwe amagwiritsa ntchito rhubarb ngati mtundu wa zipatso, osati ngati masamba.
  Theka la chikho lili ndi magalamu 1.7 a ma carbohydrates, omwe amapereka pafupifupi ma calories 13 okha. Mulinso mavitamini ndi mchere wambiri monga potaziyamu, calcium, ndi mavitamini C ndi A, koma masamba ayenera kuchotsedwa musanadye, chifukwa akhoza kukhala poizoni, ndipo mtundu uwu wa zipatso sayenera kudyedwa.
• Kantalupu: Chipatso china chokonda keto, theka la chikho cha cubed cantaloupe chili ndi magalamu 5.8 okha a carbs.
  Komanso, amapereka mavitamini ambiri ndi zakudya zina.
  Cantaloupe imatengedwa kuti ndi imodzi mwa zipatso zokhutiritsa kwambiri, chifukwa cha madzi ake ambiri.
• اKwa sitiroberi: Chipatso chokoma, chotsekemera, komanso chodzaza ndi michere chomwe chimatha kudyedwa pang'onopang'ono pazakudya za keto.
  Theka la chikho cha sitiroberi magawo lili 4.7 magalamu a chakudya, 4.1 magalamu a shuga.
  Zidutswa za sitiroberi zitha kuwonjezeredwa ku low-carb smoothie ngati chotupitsa.

Zakumwa zololedwa pazakudya za keto

Ena angafunse akamatsatira zakudya za keto, zakumwa zabwino kwambiri ndi ziti.

• Madzi ndiye chakumwa chabwino kwambiri pazakudya za keto: akuti d.
  Ken, katswiri wa kadyedwe kovomerezeka ku New York City, USA: “Nthaŵi zonse khalani ndi botolo la madzi pafupi ndi inu kulikonse kumene mumamwa madzi tsiku lonse.” Iyi ndi njira yosavuta yopangitsa kuti zakudya za keto ziziyenda bwino.
• tiyi: Tiyiyi imakhala ndi ma carbs ochepa, opanda calorie komanso okonda keto nawonso, koma kumbukirani kuti palibe shuga kapena zotsekemera zina zomwe zimawonjezeredwa.
  Tiyi ya Chamomile imathanso kumwa madzulo (asanagone), chifukwa imathandizanso pazakudya za keto.
  
• Khofi wamba kapena kirimu wopanda shuga: Zimadziwika kuti zakumwa za khofi ndizopanda kalori, ndipo zimagwiritsidwa ntchito pochepetsa thupi.
  Komabe, ndi zakudya za keto, mafuta ena monga zonona amatha kuwonjezeredwa ku khofi, pokhapokha ngati alibe shuga, ndipo kapu imodzi yokha ya khofi yokhala ndi kirimu patsiku ndiyokwanira.
  
• Msuzi wa mafupa ndi wabwino kwambiri kwa keto: Chakumwa chamatsengachi mulibe chakudya chamafuta.Chikho chimodzi cha msuzi wa fupa chimakhala ndi ma calories 13 ndi mapuloteni 2.5.
  Msuzi uwu umatengedwa kuti ndi chimodzi mwazakumwa zabwino kwambiri zomwe zingagwiritsidwe ntchito ngati chokhwasula-khwasula komanso chisankho chabwino pazakudya za keto.

Zakumwa zina zimaloledwa pazakudya za keto

Palinso zakumwa zina zoyenera pazakudya za keto, monga:

• Tiyi ya Kombucha: Ngakhale si njira yotchuka kwambiri ndipo simuyenera kumwa kwambiri, ikhoza kukhala yoyenera kwa keto chifukwa cha kuchepa kwa carb, komanso chifukwa ndi chakumwa chabwino cha thanzi lamatumbo.
• Tiyi yazitsamba: Mitundu yambiri ya zitsamba monga chamomile, timbewu tonunkhira, sinamoni, ginger, ndi sage imatha kugwiritsidwa ntchito pazakudya za keto, koma pewani kuwonjezera shuga.

Kodi malalanje amaloledwa pazakudya za keto?

Chipatsochi ndi chimodzi mwa zipatso za citrus zomwe zimadyedwa m'nyengo yozizira.Malalanje amakhala ndi michere yambiri komanso vitamini C, ndipo amatha kudyedwa, kuphatikizika, kapena kuwonjezeredwa ku mbale za saladi, koma kodi malalanje ndi othandizadi pazakudya za keto?

Malalanje ang'onoang'ono amakhala ndi magalamu 11 a ma carbohydrates, 0.12 magalamu amafuta, 2.3 fiber, ndi mapuloteni 0.9. Mwatsoka, malalanje sali oyenera keto.Chifukwa chake ndi kuchuluka kwazakudya zama carbohydrate poyerekeza ndi zipatso kapena sitiroberi.Ngati mudya malalanje. , amagawidwa kukhala Halves kukhala chipatso chaching'ono pamene akupewa kumwa madzi a lalanje kwathunthu.

Mkaka pazakudya za keto

Mkaka ndiye gwero lalikulu lazinthu zonse zamkaka, kuchokera ku batala kupita ku tchizi ndi zonona, ndipo mkaka ukhoza kukhala gawo lazakudya zina pazakudya za keto, ngakhale muyenera kusamala chifukwa zitha kukhala ndi chakudya.

Ndizodziwika bwino kuti zakudya za keto zimakhala ndi ma carbohydrate ochepa, mwachitsanzo, mkaka wa ng'ombe, sizingakhale zoyenera kwa anthu ena ngati ali ndi vuto la lactose, choncho mkaka usakhale chinthu choyamba chimene mumayang'ana muzakumwa zochepetsetsa.

Komabe, ngati mukufuna kumwa kapu yoziziritsa ya mkaka, pali njira zina zabwino kwambiri zama carb, keto, kuphatikiza:

• Mkaka wa amondi ndi wosatsekemera
• Mkaka wa cashew
• mkaka wa kokonati
• mkaka wa hemp

Zakudya za keto Sally Fouad

Zakudya za keto ndi zakudya zomwe mafuta ambiri ndi mapuloteni amadyedwa, ndipo kuchuluka kwa chakudya m'zakudya kumachepetsedwa, ndipo chifukwa chakuti zakudya za ketogenic zimadalira kudya mafuta ambiri ndikudya pafupifupi chakudya chilichonse. ayenera kudziwa momwe angatsatire zakudya za keto kuchokera kwa katswiri wazakudya Sally Fouad.

• Zakudya zanu zatsiku ndi tsiku ziyenera kukhala ndi ma calories 2000, okhala ndi magalamu 185 amafuta, magalamu 40 a chakudya, ndi magalamu 75 a mapuloteni.
• Zakudya za keto zimalola mafuta athanzi opanda unsaturated monga mtedza (amondi ndi walnuts), mbewu, mapeyala, tofu, ndi mafuta a azitona, koma mafuta okhathamira ochokera kumafuta monga kanjedza, kokonati, ndi batala amadyedwa mokulirapo.
• Kudya mapuloteni ndi gawo lofunika kwambiri la zakudya za keto, kotero muyenera kudya zakudya zokhala ndi mapuloteni komanso zodzaza ndi mafuta odzaza, monga ng'ombe (Ndikulangiza kuti musapitirire ndikugwiritsa ntchito njira zina zopangira mapuloteni a nyama).
• Zipatso zambiri zimakhala ndi chakudya chambiri, koma mutha kudya zipatso zina monga zipatso (zipatso zomwe zimalimbikitsidwa kwambiri pazakudya za keto), sitiroberi ochepa, cantaloupe, chivwende ndi cantaloupe.
• Zamasamba zambiri zimakhalanso ndi ma carbs ambiri, kupatula masamba amasamba monga kale, sipinachi, mphukira za Brussels, katsitsumzukwa, tsabola wa belu (wobiriwira), anyezi, adyo, ndi udzu winawake.
  Mukhozanso kudya kolifulawa ndi broccoli, koma pang'ono (chikho chimodzi cha broccoli chili ndi 6 magalamu a chakudya).

Zochitika pazakudya za Ketogenic

Zakudya za keto ndi njira yabwino yochepetsera thupi ndikuwonjezera ubongo.
Pachifukwa ichi, pali anthu ambiri omwe amagwiritsa ntchito zakudya za keto, ndipo nditchula zomwe zinachitikira atsikana ena a ku America ku Alaska omwe kulemera kwawo kunali 120 kg ndipo adatsika pambuyo potsatira zakudya za keto mpaka 80 kg mkati mwa miyezi 6, kotero pali Pali maupangiri omwe Matilda amalimbikitsa pazakudya za Keto:

1- Dulani gawo lalikulu lazakudya m'zakudya, ndikusintha ndi mafuta athanzi.

2- Kuthira mchere wambiri m’zakudya zanu, kuchepetsa kuchuluka kwa ma carbohydrates ndi kuwonjezera mafuta ochuluka mu keto, mlingo wa insulin udzakhala wotsika kwambiri ndipo thupi lidzatulutsa mchere wochuluka chifukwa mulibe chakudya chokwanira m’thupi chowonjezera insulini.

Pachifukwa ichi, muyenera kuwonjezera kuchokera ku 3000-5000 milligrams ya sodium muzakudya zanu, izi zimathandiza kupewa matenda aliwonse.
Matilda amalimbikitsa njira zabwino izi zopezera mchere wambiri pazakudya za keto:

• Imwani fupa msuzi tsiku lililonse.
• Onjezerani mchere wa m'nyanja kapena mchere wa iodized, womwe uli ndi mchere wachilengedwe.
• Idyani zakudya zotsika kwambiri zomwe mwachibadwa zimakhala ndi sodium, monga nkhaka ndi udzu winawake.
• Idyani mtedza wa macadamia wothira mchere, ma amondi, kapena mtedza (pang'ono).

3- Kudya zakudya zama carbohydrate kuchokera ku ndiwo zamasamba, kuphatikiza masamba ofunikira kwambiri okhala ndi michere yambiri omwe amakhala ndi ma carbohydrate ochepa, monga:

• Kabichi ndi kolifulawa
• burokoli
• Zomera za Brussels

Kodi zotsatira za zakudya za keto zidzawoneka liti?

Kuchepetsa thupi ndi chimodzi mwazolinga zodziwika kwambiri za zakudya za keto Ngati mukugwiritsa ntchito zakudyazi, ndithudi mudzakhala mukudabwa kuti zotsatira zake zidzawoneka liti kuchokera ku zakudya izi?

Popeza anthu onse ndi osiyana, n'zovuta kupeza yankho lolondola komanso lomveka bwino, munthu aliyense ndi wosiyana kutanthauza kuti mlingo wa kuwonda ukhozanso kusiyanasiyana, zotsatira zofulumira zikhoza kuchitika malinga ndi msinkhu wa mphamvu, kusowa kwa mavuto a chithokomiro, kapena mavuto ndi shuga m'thupi, magazi, ndi zina zotero.

Mwachitsanzo, ngati muli ndi vuto la mahomoni kapena kagayidwe kachakudya, zotsatira za zakudya za ketogenic zitha kukhala zocheperako kuposa munthu wamba.

Nthawi zambiri, zingatenge pakati pa masiku 2-7 kufika ketosis, malinga ndi thupi ndi kagayidwe kake kagayidwe kachakudya, ndipo mu sabata yoyamba munthu akhoza kutaya pakati 2-10 makilogalamu.

malangizo: Azimayi makamaka ayenera kutenga nthawi kuti alowe mu ketosis.

Kuwonongeka ndi kuopsa kwa zakudya za keto

Zakudya za ketogenic zili ndi zoopsa zambiri paumoyo, zofunika kwambiri ndizo:

• Olemera mu mafuta odzaza: Kuchuluka kwa mafuta odzaza m'zakudya za keto kungayambitse matenda a mtima, ndipo ndithudi chakudyachi chikugwirizana ndi kuwonjezeka kwa cholesterol "yoipa", yomwe imagwirizananso ndi matenda a mtima.
• Kuperewera kwa michere: Ngati simudya zakudya zonse monga ndiwo zamasamba, zipatso, mbewu ndi nyemba, mukhoza kukhala pachiopsezo cha kusowa kwa vitamini C, B mavitamini, selenium ndi magnesium.
• Mavuto a chiwindi: Pokhala ndi mafuta ambiri pazakudya za keto, zakudya izi zingayambitse vuto la chiwindi.
• Mavuto a impso: Impso zimathandizira kupanga mapuloteni, ndipo zakudya izi zimawonjezera ntchito za impso kuposa momwe zimakhalira.
• اKwa kudzimbidwa: Chifukwa cha kuchepa kwa zakudya zamafuta monga mbewu ndi nyemba muzakudya za keto, anthu ambiri amatha kudzimbidwa.

Pomaliza..
Kuti mupewe zoopsazi, onetsetsani kuti mwawonana ndi dokotala musanatsatire zakudya za ketogenic.