2 Chitsanzo Chakudya Chakudya cha Keto Chimachita Ndi Zakudya, Maphikidwe, ndi Malangizo
Mapulani a ketogenic kapena keto chakudya akhala akugwiritsidwa ntchito ndi azachipatala kwa zaka pafupifupi 100 kuti athetse matenda ena. Koma posachedwapa, kalembedwe kakang'ono kakhala kofala pakati pa dieters kuyang'ana kuchepetsa thupi ndi othamanga akuyang'ana kuti apangidwe bwino. Musanayambe kutsatira ndondomekoyi, khalani ndi nthawi yopenda ndondomeko yowonjezera chakudya cha keto kuti muwonetsetse kuti ndikudya zakudya zomwe mungathe kukhala nazo kwa nthawi yaitali.
Ndondomeko ya Chakudya Cha Keto Ndi Chiyani?
Chakudya cha ketogenic, kapena keto kudya, ndi zakudya zochepa kwambiri zomwe zimapangitsa thupi kugwiritsira ntchito mafuta mmalo mwa shuga ngati gwero lamagetsi. Mukamatsatira ndondomekoyi, mumadyetsa zakudya zamtengo wapatali ndipo mumalephera kudya zakudya zamagazi komanso mapuloteni. Chifukwa cha kuchuluka kwa mankhwalawa, zidulo zotchedwa ketoni zimapangidwa m'thupi. Pamene ma ketone alipo mokwanira, dieter ili mu ketosis .
Pali zifukwa zosiyanasiyana zomwe anthu angagwiritsire ntchito dongosolo la keto chakudya. Ochita maseŵera ena amagwiritsa ntchito kuchepetsa mafuta a thupi ndikupanga masewera olimbitsa thupi. Zakudya za keto zingagwiritsidwe ntchito pofuna kusintha matenda ena monga khunyu kapena matenda a ubongo. Dieters ena amagwiritsanso ntchito zakudya za ketogenic kuti achepetse kulemera .
Mmene Mungagwiritsire ntchito Pulogalamu ya Zakudya Zakudya
Akatswiri omwe amapereka mapulotheni a ketogenic omwe ali m'nkhaniyi amagwira ntchito ndi makasitomala kuti akwaniritse zolinga zamasewera, thanzi labwino, ndi ukhondo. Zolinga zanu zikhoza kukhala zosiyana ndipo mbiri yanu ya umoyo ingafunike kudya zakudya zosiyana ndi zomwe zanenedwa pano.
Gwiritsani ntchito mapulani awa kuti mudziwe kuti kudya zakudya za keto kumawoneka bwanji. Ganizirani chakudya cha tsiku ndi tsiku ndikuganiza ngati zakudyazo zikuwoneka ngati zosavuta komanso ngati kalembedwe kakang'ono kakuwoneka kotheka. Ngati mukuganiza kuti mukuganiza kuti muyese kuyesa kudya, kambiranani ndi zakudya kapena zachipatala kuti mupange ndondomeko yomwe mumaikonda.
Chakudya Cha Keto Chakudya # #
Chitsanzo choyamba cha keto chakudya chimachokera kwa othawikira nthawi zonse komanso wothamanga wopambana yemwe amagwiritsa ntchito kalembedwe kake kuti apitirize kuchita masewera ake. Patrick Sweeney akukamba nkhani za chakudya cha ketogenic pamakonzedwe kuzungulira dziko ndikuphunzitsa ena kuti akhale ndi moyo wabwino.
Ndondomeko yake yopatsa chakudya ndi yabwino kwa anthu omwe amakonda kuphika ndi kuyesera kukhitchini.
Tsiku la Chakudya cha Keto
- Chakudya chachakudya: Kofi yamasewera (kapangidwe kamodzi kamene kamaphatikizapo khofi ndi kokonati mafuta, mafuta olemera, dzira, batala, ndi nthawi zina mafuta a kocoa) okha, kapena kuwonjezera kadzutsa katsamba kake. Sakanizani chikho cha kirimu ndi mazira azungu atatu mu blender. Ikani mafincha ngati mapanga, kenaka yikani kirimu ndi kusuta nsomba, kapena mwatsopano zamasamba.
- Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
- Chakudya: Chakudya cha saladi ndi nsomba, nkhuku, kapena shrimp yowola.
- Chakudya chamadzulo: Apple ndi mafuta a amondi
- Chakudya : Salimoni wothira, sipinachi, beeni wobiriwira kapena kolifulawa wophikidwa ndi cheddar tchizi.
- Dessert : Mmodzi wa mdima (>> 72 cacao) chokoleti
Tsiku Lokondwerera Keto Kachiwiri
- Chakudya chamadzulo : Khofi yokondweretsa yekha kapena kuwonjezera mazira ophulika. Lembani azungu awiri azungu kuti ayime, pamwamba ndi chidutswa cha nsomba yosuta ndi masamba ochepa a sipinachi. Ganga la cheddar tchizi pamwamba ndikukwera pamwamba ndi supuni. Kuphika kwa mphindi zisanu pa 350 kenaka ikani goli lija ndikulowetsa pansi.
- Zakudya zapakati pa m'mawa: Msuzi wa mkaka wa mbuzi ndi amondi ochepa
- Chakudya : Msuzi wa tchizi wa nkhumba ndi walnuts ndi nyama yankhumba
- Chakudya cha masana : Amondi
- Chakudya : Turkey chili ndi nyemba, anyezi, tomato, tsabola ndi grated cheddar tchizi. Zosankha: onjezani dzira lokazinga pamwamba. Idyani ndi saladi yam'mbali.
Tsiku la Chakudya cha Keto Chachitatu
- Chakudya chamadzulo : Khofi yokondweretsa yokha kapena ndi omelette wambiri wambiri. Sakani adyo, tsabola wofiira ndi wobiriwira, tomato yamatcheri ndi mapuloteni mu poto. Pamene zophikidwa pang'ono, zichotseni, kuwonjezera mafuta a azitona ndi kusakaniza mazira awiri kuti mukhale omelette. Onjezani tchizi wanu wokondedwa ndi sipinachi yatsopano.
- Zakudya zapakati pa m'mawa : Apple ndi mafuta a mandimu
- Chakudya : Chakudya chimachokera usiku watha
- Chakudya cha masana: Brie ndi Wasa cracker (cracker low low carbohydrate cracker )
- Chakudya: Dakha pa nkhono ndi biringanya ndi zukini
Kusakanikirana Kwambiri
Sweeney sagwirizana ndi kayendedwe kena kake pamene akuyamba kupanga zakudya zake zamakono. M'malomwake, amadya chakudya chomwe sichiposa 50 gm ya carbohydrate tsiku lililonse. Akamapitirira .6 pa mita ya ketoni (chipangizo chomwe chimagwiritsidwa ntchito poyeza magazi kuti akhalepo ketoni) amapita mpaka 70 magalamu a chakudya ndipo amatenga ketone.
Keto Zakudya Zakulani Zomwe Mungachite:
Kusunga keto kudya kansalu Sweeney akupereka izi izi:
- Tayang'anani pa ndondomeko ya glycemic kuti musankhe zakudya zabwino kwambiri pa dongosolo lanu la zakudya. Pali mawebusaiti omwe amapereka ndondomeko ya glycemic (GI) kapena katundu wochepa wa zakudya zosiyanasiyana. Mndandanda wa glycemic umakuwuzani mmene thupi lanu limagwiritsira ntchito zakudya zosiyanasiyana. Zakudya zomwe zili m'munsimu (kapena zochepa m'magazi) ndi zakudya zomwe zimachepa pang'onopang'ono ndipo zimakuthandizani kuti mukhale okhutira kwa nthawi yaitali.
- Galasi la vinyo wofiira wabwino ndilobwino ngati likudya kangapo pa mlungu. Mwinanso, mungasangalale ndi ma shoti awiri a tequila ndi ma limes awiri osakaniza ndi madzi a soda.
- Sankhani zakudya zomwe zimatenga nthawi yaitali kuti zidye komanso zimakhala ndi zowonjezera zambiri. Koma ziyeneranso kukhala zakudya zomwe mumakonda kapena simudzasangalala kudya nawo ndipo simungathe kumamatira kudya.
- Kuyesera kuchepetsa thupi ndi kuchita masewero olimbitsa thupi komanso kuyamba keto zakudya nthawi yomweyo kungapereke zotsatira zofulumira kuti zotsatira "multiplier" zotsatira. Komabe, ngati simunagwiritse ntchito miyezi isanu ndi umodzi, muyenera kuyembekezera kuti muyambe kupanga keto kudya. Yambani pulogalamu yochita masewera olimbitsa thupi poyamba kuti mutembenuzire kusintha kokha kamodzi pa nthawi. Pambuyo pa masabata awiri ndikugwira ntchito 3-4 nthawi pa sabata, muyenera kukhala okonzeka kuyambitsa zakudya zamtundu.
- Yesetsani kudya mwatsatanetsatane, makamaka musanayambe kugwira ntchito. Mwachitsanzo, idyani chakudya chamadzulo (6:30 kapena 7pm) kenako pitani musadye. Chitani chinthu choyamba m'mawa musadye. Yambani tsiku lanu ndi khofi ya kadzutsa ndi kofiira.
Ndondomeko ya Zakudya Zakudya # 2
Mapulani a masiku awiri a keto chakudya amachokera kwa olemba zakudya omwe amalembedwa. Amanena kuti zakudya zomwe zimadyerapo makasitomala omwe akuyang'ana kukwaniritsa zolinga zaumoyo zosiyanasiyana. Pegah Jalali, MS, RD, CDN, ndi pulofesa wotsutsa ku New York University, amagwira ntchito ku NYU Langone Comprehensive Epilepsy Center, ndipo ali payekha wodzipereka pa Middleberg Nutrition, ku New York City ntchito zaumoyo ndi ukhondo.
"Ndinkakonda kuthandiza ana okhaokha ndi matenda a khunyu. M'chaka chatha, ndakhala ndikuwonjezereka chifukwa cha chakudya cha ketogenic kwa osowa kuchokera ku kulemera kwa thupi, khansa, PCOS, shuga ndi matenda a maganizo." Koma akuwonjezeranso kuti sakukhulupirira chakudya chimodzi-njira zonse zakudya.
Jalali amalimbikitsa kuti makasitomala ake azigwira ntchito ndi dokotala yemwe amadziwa bwino zakudya kuti apeze zotsatira zabwino. "Sindikuganiza kuti ambiri mwa anthu onse angapindule ndi zakudya za ketogenic, ngakhale zingakhale zopindulitsa kwa ena. Zakudya zingakhale zovuta kwambiri kuti ndisagwirizane ndi nthawi yaitali kotero ndikupeza kuti ogulitsa omwe ali ndi chidwi kwambiri dongosolo lothandizira lolimba likuwoneka kuti likupambana kwambiri. "
Ndondomeko ya jalali ya jalali imaphatikizapo zakudya zosiyanasiyana koma amafunika kuphika pang'ono.
Tsiku la Chakudya cha Keto
- Chakudya cham'mawa : Mazira awiri akuwombedwa ndi supuni ziwiri zolemera kirimu, 1/2 chikho cha sipinachi yophika ndi supuni imodzi ya kokonati mafuta. Chikho chimodzi cha khofi ndi supuni imodzi ya mafuta ndi sinamoni.
- Zakudya zapakatikati za m'mawa:: Mtedza wa macadamia asanu ndi limodzi ndi raspberries asanu ndi limodzi
- Chakudya : Thala saladi (tuna ndi mai, kuphatikizapo mchere ndi tsabola) mu letesi la roma
- Chakudya cha masana: Theka limodzi thonje losakaniza ndi chakudya cha fulakesi
- Chakudya : Salmon yotchedwa Pecan yokhala ndi kotala imodzi ya kolifulawa yakuda ndi supuni ziwiri za kirimu cholemera
Tsiku Lokondwerera Keto Kachiwiri
- Chakudya chamadzulo : Chia pudding mbewu yokhala ndi mafuta okonzeka kwambiri a kokonati
- Zakudya zapakatikati za m'mawa : Nkhumba imawomba
- Chakudya Chakudya : Mbewu ya Flax imaphwanyidwa ndi nkhuku zokazinga zophika (fufuzani supuni imodzi kapena ziwiri ya mafuta)
- Chakudya cha masana : Chakudya cha m'nyanja
- Chakudya Chamadzulo : Pizza ya kolifulawa ndi mozzarella ndi nyama yankhumba
- Chotupitsa: Zowonjezera zonyowa ndi zowonjezera zinayi
Kusakanikirana Kwambiri
Munthu aliyense pa zakudya za keto adzakhala ndi zofunikira zosiyana siyana. Jalali akunena kuti kawirikawiri zakudyazi ndi pafupifupi 65-85 peresenti ya mafuta, mapuloteni 15-25 peresenti ndi pafupifupi 5 peresenti ya chakudya. "Odwala ena / makasitomala amandiona kukhala kosavuta kuti adziŵe zakudya zomwe amadya patsikulo, ena amakonda kusunga podya chakudya chifukwa chimawapangitsa kukhala oyankha kwambiri."
"Ndikulangiza kuti ndikugwiritsanso ntchito zakudya zokhudzana ndi mafuta komanso mapuloteni, chifukwa zakudya zimakhala zochepa kwambiri. Mwachitsanzo, ngati wina ali ndi tini chamasana, akhoza kuganizira kuwonjezera mayo. , anthu amawongolera kuchepetsa zakudya zamagazi, koma samapatsa mafuta okwanira. Izi zingachititse kuti zikhale zovuta kupita ku ketosis, makamaka ngati akudya mapuloteni ambiri.Akulu ena akhoza kukhala ndi zakudya zokhazikika zamagetsi zomwe zimadya 50 carbon carb while ena angafunikire kulepheretsa 15 carbon car net. "
Cholakwika china chomwe amachiwona ndi chakuti anthu amayang'ana kwambiri pa macronutrients: " Micronutrients ndi ofunikira kwambiri ngati ketosis ndi yofuna kwambiri komanso zakudya sizokwanira nthawi zambiri." Akuti ambiri amalonda ake amatenga multivitamins, carnitine supplements, calcium supplements komanso nthawi zina selenium kapena zinki.
Keto Zakudya Zakudya Zakudya:
Monga mbali ya chizolowezi chake, Jalali amapereka malangizo awa kwa makasitomala ake.
- Khalani ndi ntchito yamagazi yambiri kuti mupewe kuchepa kwa vitamini ndi zakudya ndi kusalingani zomwe zirizo. Kugwira ntchito ndi katswiri wa zaumoyo yemwe amadziwa bwino zakudya kungathandizenso kuthetsa mavuto omwe angayambitse anthu ambiri kuti asiye kudya.
- Pangani ndondomeko ya zomwe mudzadya mukayenda komanso kucheza. Mwachitsanzo ngati muli paulendo, tengani nyemba za avocado, tani ya tuna, ndi mapaketi a mayo kuti mupange chakudya chodzidzimutsa ngati simungapeze chakudya chilichonse.
- Funsani patsogolo ngati mwakuitanidwa ku nyumba ya wina ndikuwona zomwe akufuna kukatumikira. Funsani ngati mungathe kubweretsa mbali kapena kaseti keto.
- Yesetsani ndi maphikidwe atsopano. Zokoma kwambiri keto kudya mungathe kupanga, mwinamwake muyenera kumamatira dongosolo.
Mawu Ochokera
Pali umboni wa sayansi umene ukuthandizira kugwiritsa ntchito chakudya cha ketogenic kuti athetse vuto linalake. Palinso zachipatala, zakudya, ndi machitidwe olimbitsa thupi omwe amalimbikitsa pulogalamu ya kudya kwa odwala ndi makasitomala omwe ali ndi zolinga zina zaumoyo. Koma chifukwa chakuti pulogalamuyi imagwira ntchito kwa ena, sizikutanthauza kuti ndizo chakudya chabwino kwambiri kwa inu.
Kwa anthu ambiri, kalembedwe kameneka ndikutsika kwambiri kuchokera ku zakudya zomwe amadya bwino. Ambiri a ife timadya zakudya zowonjezera mapuloteni komanso zakudya , osati mafuta. Choncho musanayambe kudya zakudya, ndibwino kuti muyambe kulingalira za zakudya zomwe mumadya ndikuganiza ngati mukuganiza kuti mungathe kupirira kwa nthawi yaitali. Mwachitsanzo, ngati wadya amene amakonda kuwonjezera zipatso ndi ndiwo zamasamba nthawi iliyonse, mwina simungathe kusunga kalembedwe kake.
Ngati mwaganiza kuyesa zakudya za ketogenic, lankhulani ndi wothandizira zaumoyo wanu kapena odyetserako zakudya olembetsa kuti muwone ngati pali kusintha komwe muyenera kuchita kuti mukhale ndi thanzi lanu.