Izvo zvakakosha zvakakosha uye matipi ekutevera keto kudya, uye ndezvipi zviratidzo zveketo kudya?

Kune nzira dzakawanda dzekuderedza uremu, umo mamwe makorikori, makabhohaidhiretsi kana mafuta anorambidzwa.
Imwe yenzira idzi, iyo inoshandiswa zvakanyanya, ndiyo "keto diet".

Kudya uku kunobva pakuderedza makhahydrates nemafuta akawanda ane mwero mukudya kweprotein, iyo inobatsira kupisa mafuta akawanda mumuviri.Muchinyorwa chino, tichadzidza zvakadzama kuti chii chinonzi keto chikafu, mhando dzayo, uye chinonyanya kukosha. zvokudya zvinobvumirwa uye zvisingabvumirwi? Uye zvakawanda, saka ramba uchiverenga.

Chii chinonzi keto diet?

Kudya kwe keto kana ketogenic ndiko kudya kwakaderera-carb, kudya kwemafuta akawanda, uye kudya uku kwakafanana zvikuru nekudya kunoenderana nekuderedza makhahydrates mukudya.

Keto inogona kukubatsira kuderedza uremu uye kubvisa mafuta akawandisa emuviri usinganzwe nzara, saka ngatitsvage kuti izwi rinorevei "keto".

Kudya kweketo ndiko kudya kweketogenic kunobvumira muviri kuti ugadzire mashoma emagetsi emagetsi anonzi "ketones." Aya ketoni ndiyo imwe nzira yemafuta mumuviri, uye inoshandiswa kana shuga yeropa (glucose) isipo.

Patinodya shoma shoma yemakhahydrates kana makorikori, chiropa chinobudisa ketoni kubva mumafuta, uye zvino vanoita sechitubu chesimba mumuviri wose, kunyanya muuropi, uye zvinozivikanwa kuti uropi ndeimwe yenhengo iyo. inoda simba rakawanda zuva nezuva, uye inogona kushanda chete kuburikidza neketoni kana glucose.

Ndiani anogona kutevera keto diet?

Kune vanhu vazhinji, kutevera keto kudya kunoda kuchinja kukuru kwekudya, asi kazhinji zvakachengeteka zvikuru kune ruzhinji rwevanhu vanoda kuderedza uremu.Zvisinei, pane dzimwe nguva apo chiremba anofanira kubvunzurudzwa asati ashandisa keto. kudya:

• Ndiani anotora insulin mishonga yechirwere cheshuga.
• Vanhu vanotora mishonga yeBP.
• Vakadzi vane pamuviri kana vanoyamwisa.

Zviratidzo zvekudya kwe keto

Kudya kwe keto inzira yakakurumbira uye inobudirira yekuderedza uremu nekuvandudza hutano hwese.Kana ichiteverwa nemazvo, iyi yakaderera-carb yekudya inosimudza ketone mazinga muropa.Izvi zvinokonzeresa dzimwe shanduko mumuviri, kusanganisira kuderera kwe insulin uye kuwedzera kurasikirwa kwemafuta. .

Kana izvi zvikaitika, chiropa chinotanga kubudisa nhamba huru yemaketone kuti ipe simba kuuropi.Zvisinei, pane zviratidzo zvinowanzoitika zvekudya kwe keto zvinogona kuva zvakanaka kana zvakaipa, kusanganisira:

1- mweya wakaipa

Vanhu vanowanzonzwa kuti kune mweya wakashata pavanotevera kudya kweketo, izvi zvinoitika nekuda kwemazinga eketone uye zvinogona kunhuhwirira se "acetone", saka nyanzvi dzekudya dzinokurudzira kukwesha mazino ako kakawanda pazuva kana kushandisa gum isina shuga kurapa dambudziko iri. .

2- Kurasikirwa uremu

Kudya kwe ketogenic, iyo inobva pakudya zvishoma zvemakhahydrates, inobudirira mukuderedza uremu.Zvidzidzo zvakawanda zvakataura kuti vanhu vanotevera keto vacharasikirwa nehuremu munguva pfupi uye kwenguva refu.

Kurasikirwa kwehuremu kunogona kuitika mukati mevhiki yekutanga uye mushure mekukurumidza kuderedza kurasikirwa kwemafuta emuviri kucharamba kuchiitika chero bedzi iwe uchiramba uri pakudya kwe keto.

3- Kuwedzera ketoni muropa

Chinhu chinosiyanisa chekudya kwe keto kuderera kweshuga yeropa uye kuwedzera kwemaketone.Kana munhu aramba achienderera mberi nekudya uku, anowedzera mafuta anopisa uye ketoni inova iyo huru yesimba.Nzira yakanakisisa yekuyera chiyero. ketoni muropa ndeyekuverenga huwandu hwe beta-hydroxybutyrate -hydroxybutyrate (BHB).

4- Wedzera kutarisa uye simba

Zvinowanzoitika kana uchitevera kudya kwakaderera-carb kuti munhu anonzwa akaneta uye ane tsvina, uye izvi zvinogona kunzi "keto flu." Zvisinei, mushure memavhiki mashomanana, pachava nekuwedzera kwekutarisa uye simba.

Chikonzero cheizvi ndechokuti muviri unogadzirisa kupisa mafuta akawanda panzvimbo yemakhahydrates.Ne ketogenic diet, inozivikanwa kuti kudzora mazinga ehuga eropa kunogona kuwedzera kutarisa nekuvandudza kushanda kwehuropi.

5- Kushaya hope

Chimwe chezviratidzo zvinowanzoitika zvekudya kweketo idambudziko rekurara.Vanhu vazhinji vanogunun'una nezvekushaya hope uye kusarara zvakanaka, uye izvi zvinoitika nekuda kwelow carbs, kunyangwe kuvandudzwa kunowanzoitika mukati memavhiki.

Chinyorwa chakakosha: Zvikafu zvine carbohydrate-yakapfuma zvinogona kuita zvakasiyana pavakadzi nevarume, izvo zvinoita kuti chiratidzo chekushaya hope pane keto chikafu chakasiyana pakati pevarume nevakadzi.

Mhando dzekudya kwe keto

Kune marudzi akasiyana mukudya kwe keto, sezvinotevera:

1- Yakajairika ketogenic kudya (SKD):

Mhando yeketo iyi inotsamira pakudya chikamu chepasi checarbohydrates uye mapuroteni ari pakati nepakati ane mafuta akawanda.Semuenzaniso, ine:

• 75% yemafuta
• 20% yeprotein
• 5% yemakhahydrates

2- Cyclical ketogenic kudya (CKD):

Ichi chikafu che keto chinosanganisira nguva dzekudya chikafu chakanyanya-carb, ichiteverwa neimwe nguva yekudya yakaderera-carb, semuenzaniso:

• Mazuva 5 yakaderera carb kudya
• 2 zuva rakakwirira carbohydrate kudya

3- Targeted ketogenic diet (TKD):

Mumhando iyi yekudya ketogenic, macarbohydrates anodyiwa paunenge uchidzidzira.

4- High-protein ketogenic kudya:

Rudzi urwu rwekudya keto rwakafanana nehurongwa hwekutanga, asi mapuroteni akawanda anopedzwa mairi, kazhinji 60% yemafuta, 35% yeprotein, uye 5% yemakhahydrates.

Mabhenefiti ekudya kwe keto

Iyo ketogenic diet inogona kukubatsira kuti uremerwe uremu uye inzira inoshanda.Saka, chokwadi, tsvagiridzo yakaratidza kuti keto diet inobudirira zvikuru kana ichienzaniswa nekudya kunovimba nekudya kudya kwakaderera-mafuta.Kuwedzera, chikafu ichi chakasiyana uye kuderedza uremu kunogona kuwanikwa pasina kutevera huwandu hwemacalorie.Sezvinoitika mukudya kwakawanda.

Zvimwe zvakakosha zvehutano zvakanakira keto kudya

• Kudya kwe ketogenic uye chirwere cheshuga:

Chirwere cheshuga chinozivikanwa nekuchinja kunoitika mumetabolism, shuga yakakwira yeropa uye kushomeka kwe insulin, nekudya kwe keto kunogona kubatsira kurasikirwa nemafuta akawandisa, ayo akabatana zvakanyanya nechirwere cheshuga, kunyanya rudzi rwechipiri.

Chidzidzo chinoshamisa chevanhu vane chirwere cheshuga chechipiri chakaratidza kuti 7 yevatori vechikamu vakamira kushandisa mishonga yose yechirwere cheshuga mushure mekutevera ketogenic kudya.

• Iyo keto yekudya yekurapa chirwere chetsinga:

Kudya kwe ketogenic kwakagadzirwa zvakananga kurapa mamiriro etsinga akadai sepfari muvana.

• chirwere chemoyo:

Kudya kwe keto kunogona kuvandudza mazinga echolesterol yakanaka uye kuderedza njodzi dzemafuta emuviri uye BP.

• cancer:

Iyo keto yekudya parizvino inoshandiswa kurapa akati wandei marudzi egomarara uye inonotsa kukura kwekenza maseru.

• Chirwere cheAlzheimer:

Kudya kwe keto kunogona kuderedza zviratidzo zvechirwere cheAlzheimer uye kunonotsa kufambira mberi kwayo.

• Chirwere cheParkinson:

Imwe ongororo yakaratidza kuti keto inobatsira zvakanyanya kuvandudza zviratidzo zvechirwere cheParkinson.

• Polycystic Ovary Syndrome:

Kudya kwe ketogenic kunonyanya chinangwa chekudzikisa insulin mazinga, ayo anogona kuita basa guru muPCOS.

• rudo rwechidiki:

Imwe bhenefiti yekudya kwe keto ndeyekuti kudzikisa insulin mazinga uye kudya shuga shoma kana chikafu chakagadzirwa zvinogona kubatsira kuderedza kubuda kweacne kana kusawedzera mamiriro acho.

Keto diet recipes

Tafura inotevera inopa chikafu chekudya kwe keto, asi ngatitangei kuziva matipi akakosha tisati tatevera iyi ketogenic kudya:

• Ketogenic breakfast: Iwe unofanirwa kuisa pfungwa pakudya kwemangwanani pakudya mazai akachekwa, anogona kusvika mazai maviri.
• Kugadzirira zvokudya zviviri panguva imwe chete: kugadzirira uye kubika zvokudya zviviri, imwe pakudya kwemanheru, uye imwe pakudya kwemasikati kwezuva rechipiri, uye kuichengeta mufiriji, izvi zvichakuchengetedza nguva.

Izvi zvinotevera chirongwa chekudya kweketo, iyo inogara kwevhiki imwe (uye inogona kuchinjwa uye kusarudza zvokudya zvakasiyana-siyana zvakakodzera keto) Ichi chirongwa chekudya chinopa zvishoma kudarika 50 gramu ehuwandu hwemakhahydrates pazuva.

Mugovera:

• Chikudya chamangwanani: cauliflower muchoto nechizi uye avocado.
• Zvokudya zvemasikati: chidimbu chesalmon ne pesto muto.
• Kudya: Meatballs inoshandiswa nezucchini, noodles uye Parmesan cheese.

Svondo:

• Chikudya chamangwanani: chia pudding nemukaka wekokonati, yakasaswa nemarnuts uye kokonati shoma.
• Zvokudya zvemasikati: turkey saladhi, mazai akaoma-akabikwa, avocado, uye cheese.
• Kudya: huku uye kokonati curry

Muvhuro

• Chikudya chamangwanani: 2 mazai akakangwa mubhotela, anoshandiswa nemiriwo yakabikwa.
• Zvokudya zvemasikati: burger yakavharwa nechizi, howa uye avocado uye yakaiswa pamusoro pehuwandu hwemiriwo (unogona kuisa watercress kana lettuce).
• Kudya: chidimbu chenyama ine bhinzi yakasvibirira yakabikwa mukokonati kana mafuta ekotapeya.

Chipiri:

• Chikudya chamangwanani: mushroom omelette.
• Zvokudya zvemasikati: tuna saladhi ine celery nemadomasi, uye pamusoro nechero mhando yemiriwo yakasvibira.
• Kudya: huku muchoto nekrimu muto uye broccoli.

Chitatu:

• Chikudya chamangwanani: pepper inotapira yakakanyiwa cheese nemazai.
• Zvokudya zvemasikati: watercress saladi nezai rakaoma-rakabikwa, chidimbu che turkey, avocado uye blue cheese.
• Kudya: salmon yakagochwa nepinashi mukokonati mafuta.

China:

• Chikudya chamangwanani: yogurt yakazara-yakazara nenzungu.
• Zvokudya zvemasikati: Chimedu checauliflower mupunga, chizi, herbs, avocado uye salsa.
• Kudya kwemanheru: chidimbu chenyama ine cheese sauce uye broccoli.

Inoonekwa: Mupunga wecauliflower unogona kugadzirwa nekukuya cauliflower mushure mekuifashaidza uye kugadzira mabhora kubva mairi.

Chishanu:

• Breakfast: chikepe chezai chine avocado muchoto.
• Zvokudya zvemasikati: Kesari saladhi nehuku.
• Kudya kwemanheru: chidimbu chenyama yakagurwa nemiriwo.

Inoonekwa: Tinocherechedza mutafura iri pamusoro apa kuti kudya kweketo kunotarisa pamapuroteni emhuka pamwe nekuwedzera kwemiriwo yakawanda.
Kuwedzera ma berries pakudya kwemangwanani kana kushumira zvishoma zvemashizha ane starchy (cauliflower uye broccoli) pakudya kwemanheru zvinogonawo kuwedzera carb count pane keto meal plan.

Keto kudya kunoderera zvakadini muvhiki?

Sezvambotaurwa, kudya kwe keto inzira inoshanda yekuderedza uremu nekudya huwandu hwakawanda hwemafuta (akanaka) uye mwero muchikamu cheprotein.pakurasikirwa uremu.

Nguva yekuderedza uremu inogona kusiyana kubva kune mumwe munhu kuenda kune mumwe nekuda kwekusiyana kwekuita kwemuviri kune huwandu hwekudya uye kuumbwa kwemuviri mune zvese.Kunyange zvakadaro, keto chikafu chinogona kurasikirwa nemunhu anenge 0.5-1 kilogiramu pasvondo.

Keto kudya kwemwedzi

Imwe yezvinetso zvinowanzoitika nekudya kwe keto kuziva chekudya uye kuti yakawanda sei.
Izvi zvinogona kuoma pakutanga, kunyanya kana munhu wacho asati amboedza kudya.Kune 30-day keto diet, tichadzidza nzira yekushandisa kudya uku:

• Idya mazai ane avocado kwemangwanani (unogona kudya mazai akabikwa kana omelette).
• Kwekudya kwemasikati, ndiro huru yesaladhi kana zucchini noodles nesaumoni yakakangwa kana huku.
• Kwekudya kwemanheru, mushroom soup ine creamy sauce nemiriwo, kana bone muto.
• Nuts tudyo.

Ichi chirongwa chinosiyanisa chikafu chikuru nekutarisa mapuroteni nemafuta uye kuderedza macarbohydrates.

Chii chinobvumirwa uye chii chisingabvumirwi pa keto?

Izvi zvinotevera ndizvo zvakakosha zvekudya zvinogona kudyiwa pakudya kwe keto, pamwe neizvo zvinorambidzwa:

Zvokudya zvinobvumirwa:

• nyama
• Hove nehove
• mazai
• Butter kana kokonati mafuta, kunze kwemafuta emuorivhi, mazhinji ayo anowedzerwa kumasaladhi nemiriwo.
• Mukaka uye cream
• Tea, ingava yegirini kana nhema
• bhonzo muto

Zvikafu zvinorambidzwa:

• mbatatisi
• banana
• pasta
• muto uye soda
• Chocolate
• mupunga wakabikwa
• doro
• zvihwitsi

Ko oats inobvumirwa pakudya kwe keto?

Kunyange zvazvo kudya oats mukudya kwemangwanani kuri kutanga kukuru kwezuva, chikafu ichi hachina kukodzera mu keto.Oatmeal ine chikamu chakanaka chemakhahydrates, uye izvi zvinopesana nekudya kwe keto, asi zvishoma zvayo zvinogona kudyiwa.

Mbeu dzinobvumirwa pakudya kwe keto here?

Mbeu dzakaita sepizi, bhinzi, nyemba, uye zviyo zvakaita sechibage zvese zvakapfuma mumacarbohydrates, saka mbambaira haisi sarudzo yakakodzera yeketo uye inofanira kudzivirirwa.

Mafuta anobvumirwa mukudya kwe keto

Mafuta nemafuta ekubikisa zvinhu zvakakosha zvekudya kwe ketogenic.Anobatsira kuwana ketosis uye ane zvakawanda zvakanaka zvehutano.

Mafuta akanakisisa ekubika mu keto diet is kokonati mafuta, ane mavhitamini akawanda, antioxidants, saturated mafuta, uye monounsaturated mafuta.Avocado mafuta anogonawo kushandiswa (iyi mafuta ikozvino inosarudzwa uye inoshandiswa zvakanyanya muAmerica neEurope).

Mamwe mafuta anobvumirwa muketo, akadai sesesame mafuta uye sunflower mafuta.

Chingwa chinotsiva mune ketogenic kudya

Chingwa chaive uye chichiri chinhu chikuru chezviuru zvemakore, chingwa nhasi chine gorosi rakanatswa uye izvi zvine chikamu chepamusoro chemakhahydrates, uye kana zvasvika pakudya kwe keto, iyo inofanira kuderedza chikamu chemakhahydrates muzvokudya kuderedza uremu kana. kuderedza njodzi yezvimwe zvirwere, nokuti Pane dzimwe nzira dzechingwa dzinogona kushandiswa pakudya kwe keto.

• Chingwa cheAlmond: Imwe yedzimwe nzira dzinobatsira muketo, inogona kushandiswa sesangweji usingadyi macarbohydrates. Hupfu hwemaamondi hune chikamu chakaderera chemakhahydrates, hauna gluten, uye wakapfuma mufiber, protein uye vitamin E, pamusoro pekupfuma. mune zvakawanda zvakakosha mavhitamini nemaminerari akadai sesimbi, calcium uye potassium.
• Oopsie chingwa: Rudzi rwechingwa urwu ndiyo yakapfava uye inonyanya kufarirwa yechingwa che low-carb.Chingwa ichi chinogona kugadzirwa chete kubva kumazai, chizi nemunyu.
• rye chingwa: Imhando yezviyo zvine fiber yakawanda uye ine flavour yakasimba uye kuravira kwakasiyana.Chingwa cheRye hachikonzere kukwira kweshuga yeropa, izvo zvinoita kuti ikwane pa keto.

Inoonekwa: Rye chingwa chine gluten, saka inogona kunge isina kukodzera kune vamwe vanhu vane hanya ne gluten.

Bhinzi inotenderwa pakudya kwe keto?

Kazhinji, nyemba dzinofanira kudziviswa zvakanyanya sezvinobvira mukudya kwe keto, iyo inotsamira pakudya zvokudya zvakaderera-carb.

Veggies inobvumirwa pa keto

Zvokudya zvese zvine kudya kwakawanda kwakakosha senge makabhohaidhiretsi, mapuroteni, nemafuta.Nyama nezvinogadzirwa nemukaka zvakawanda zvinoumbwa neprotein kana mafuta, ukuwo miriwo ine makabhohaidhiretsi.

Pakudya kwe keto, nekudya chikamu chakaderera chemakhahydrates, zvingave zvakakosha kuziva kuti ndeapi marudzi emiriwo ane chikamu chiduku chayo.Heino miriwo inonyanya kukosha yakakodzera kudya kwe keto:

• Kazhinji, marudzi ese emuriwo ane mashizha akasvibira senge lettuce, sipinachi, uye dzimwe sarudzo dzakanaka dzeketo, miriwo yegirinhi ine carbs yakaderera pane miriwo ine mavara, semuenzaniso magreens ane carbs akaderera pane yepepuru cabbage, uye girinhi mhiripiri zvakare yakaderera mu. carbs kupfuura mhiripiri tsvuku kana yero.
• Iwe unofanirwa kuchenjerera zvishoma nemiriwo ine carb-yakapfuma sebhero mhiripiri (kunyanya tsvuku uye yero mhiripiri), uye bhinzi bhinzi kuti udye zvishoma 20 magiramu emacarbs pazuva pane keto chikafu.

Zvibereko zvinobvumirwa pa keto

Izvi zvinotevera michero inonyanya kukosha inofanirwa kudyiwa pane keto kudya, iyo inewo yakaderera muzana yemacarbohydrates:

• اZve avocado: Muchero uyu wakapfuma mumafuta ane hutano, faibha, uye mavhitamini, asi ane macarbohydrates mashoma.Makotapeya anogona kuiswa mundiro dzesalad kana nemazai pakudya kwemangwanani pakudya kwe keto.
• Zvibereko: Berries inoonekwa seimwe yemichero yakakosha inobvumidzwa mukudya kwe keto nekuda kweiyo yakaderera muzana yemakhahydrates uye inopa hutano huzhinji hunobatsira kunze kwekurasikirwa.. Imwe kapu yemablackberries ine 31 macalorie uye 1 gramu yemafuta, saka yakakodzera. muchero unogona kudyiwa sechikafu pa keto.
• اTomato: Vanhu vazhinji vanofunga kuti matomatisi muriwo, asi chokwadi muchero.
  Madomasi ane mafuta mashoma uyewo ane macarbs, ndokusaka achinakira keto.Pamusoro pezvo, madomasi ane lycopene yakawanda, iyo tsvakiridzo yakaratidza kuti inobatsira kudzivirira chirwere chemoyo negomarara.
• Rwanda: Kune nyika dzakawanda pasi rose dzinoshandisa rhubarb semhando yemuchero, kwete semuriwo.
  Hafu yekapu ine magiramu 1.7 emacarbohydrates, ayo anopa macalorie anosvika 13 chete. Izerewo nemavhitamini nemamineral akaita se potassium, calcium, uye vhitamini C neA, asi mashizha anofanira kubviswa asati adya, nekuti anogona. ive muchetura, uye mhando yemuchero iyi haifanirwe kudyiwa.
• Cantaloupe: Imwe muchero we keto-ushamwari, hafu yekapu ye cubed cantaloupe ine chete 5.8 magiramu e carbs.
  Mukuwedzera, inopa mavitamini akawanda uye zvimwe zvinovaka muviri.
  Cantaloupe inoonekwa seimwe yemichero inogutsa, nekuda kwehuwandu hwemvura.
• اKune mastrawberries: Chibereko chinonaka, chinotapira, uye chine kudya kunovaka muviri chinogona kudyiwa zvine mwero pakudya kwe keto.
  Hafu yekapu yestrawberry zvimedu ine 4.7 magiramu emacarbohydrates, 4.1 magiramu eshuga.
  Zvidimbu zvemastrawberries zvinogona kuwedzerwa kune low-carb smoothie sechingwa.

Zvinwiwa zvinobvumirwa pakudya kwe keto

Vamwe vanogona kubvunza kana vachitevera keto kudya, ndezvipi zvinwiwa zvakanakisisa zvakakodzera.

• Mvura ndiyo yakanakisa chinwiwa pane keto chikafu: anoti d.
  Ken, nyanzvi yezvokudya zvakanyoreswa muNew York City, U.S.A: “Nguva dzose chengeta bhodhoro remvura pedyo newe chero kwaunonwa mvura zuva rose.” Iyi inzira iri nyore yekuita kuti kudya kwe keto kubudirire.
• tii: Iyo tei yakaderera mu carbs, calorie-isina uye keto-inoshamwaridzika zvakare, asi ramba uchifunga kuti hapana shuga kana zvimwe zvinotapira zvinowedzerwa.
  Chamomile chai inogonawo kudhakwa manheru (musati mavata), sezvo inobatsirawo mukudya kwe keto.
  
• Kofi yakachena kana nekrimu isina shuga: Izvo zvinozivikanwa kuti kofi yekunwa haina calorie-isina, uye inoshandiswa pakuderedza uremu.
  Zvisinei, nekudya kwe keto, mamwe mafuta akadai sekrimu anogona kuwedzerwa kune kofi, kunze kwekuti isina shuga, uye kapu imwe chete yekofi ine kirimu pazuva inokwana.
  
• Bone muto wakanakira keto: Chinwiwa chemashiripiti ichi hachina makabhohaidhiretsi Kapu imwe chete yemuto webhonzo ine macalorie gumi nematatu uye 13 protein.
  Iyi soup inoonekwa seimwe yezvinwiwa zvakanakisa zvinogona kushandiswa sechikafu uye sarudzo yakanaka pane keto chikafu.

Zvimwe zvinwiwa zvinobvumirwa pakudya kwe keto

Kune zvakare zvimwe zvinwiwa zvakakodzera kune keto kudya, senge:

• Kombucha tea: Kunyangwe isiri iyo yakakurumbira sarudzo uye haufanirwe kunwa yakawanda, inogona kuve yakakodzera keto nekuda kweiyo yakaderera carb yemukati, uye zvakare nekuti inwa yakanaka yehutano hwematumbo.
• Herbal tea: Mhando dzakawanda dzemishonga yakadai sechamomile, mint, sinamoni, ginger, uye sage inogona kushandiswa pakudya kwe keto, asi dzivisa kuwedzera shuga.

Maranjisi anotenderwa pakudya kwe keto?

Muchero uyu ndeumwe wemichero yecitrus inodyiwa munguva yechando.Orange ine zvinovaka muviri zvakawanda uye vhitamini C, uye inogona kudyiwa, yakanwiwa, kana kuwedzerwa mundiro dzesalad, asi maranjisi anobatsira chaizvo mukudya kwe keto?

Orenji diki rine magiramu gumi nerimwe emacarbohydrates, 11 gramu emafuta, 0.12 fiber, uye 2.3 protein. Zvinosuruvarisa, maranjisi haakodzere keto. Chikonzero cheizvi chikamu chepamusoro checarbohydrates zvichienzaniswa nebheriri kana mastrawberries. Kana iwe uchidya maranjisi. , vakakamurwa kuita MaHalves kuva muchero mudiki uku vachinzvenga kunwa muto weorenji zvachose.

Mukaka pane keto kudya

Mukaka ndiwo musimboti wezvese zvigadzirwa zvemukaka, kubva bhotela kusvika chizi uye kirimu, uye zvigadzirwa zvemukaka zvinogona kuve chikamu chezvimwe zvekudya pane keto kudya, kunyangwe iwe unofanirwa kungwarira nekuti zvinogona kunge zvine macarbohydrates.

Zvinonyatsozivikanwa kuti keto diet ine macarbohydrates shoma, semuenzaniso mukaka wemhou.Inogona kunge isina kukodzera kune vamwe vanhu kana iine lactose isingashiviriri, saka mukaka haufanirwe kunge uri chinhu chekutanga chaunotarisa mune yakaderera-carb zvinwiwa.

Nekudaro, kana iwe uchinzwa kuda kunwa girazi rinotonhora remukaka, kune yakanakisa low-carb, keto dzimwe nzira, kusanganisira:

• Mukaka wemuarumondi hauna kutapira
• Cashew mukaka
• mukaka wekokonati
• hemp mukaka

Iyo keto kudya Sally Fouad

Chikafu che keto chikafu umo mafuta akawanda uye mapuroteni anodyiwa, uye chikamu chemakhahydrates muzvokudya chinoderedzwa, uye nokuti iyi ketogenic yekudya inobva pakudya chikamu chikuru chemafuta uye kuidya munenge kudya kwese, iwe. anofanira kuziva nzira yekutevera keto kudya kubva kune nutritionist Sally Fouad.

• Zvokudya zvako zvezuva nezuva zvinofanira kuva ne2000 macalorie, zvinosanganisira magiramu 185 emafuta, 40 magiramu emacarbohydrates, uye 75 gramu eprotein.
• Chikafu che keto chinobvumira mafuta ane hutano asina kusimba senge nzungu (maarumondi nemarnuts), mhodzi, avocados, tofu, uye mafuta omuorivhi, asi mafuta akazara kubva kumafuta akadai semafuta emichindwe, kokonati, uye bhotela anodyiwa muhuwandu.
• Kudya mapuroteni chikamu chakakosha chekudya kweketo, saka iwe unofanirwa kudya zvikafu zvakapfuma muprotein uye zvakatakurwa nemafuta akazara, senge nyama yemombe (Ndinopa zano kuti urege kuipfuura uye kushandisa dzimwe nzira kubva kune dzimwe nzvimbo dzeprotein yemhuka).
• Zvibereko zvakawanda zvakapfuma mumakhahydrates, asi iwe unogona kudya mimwe michero yakadai sema berries (michero yakakurudzirwa pane keto kudya), mastrawberries mashomanana, cantaloupe, watermelon uye cantaloupe.
• Miriwo yakawanda yakakwirawo mucarbs, kunze kwemashizha ane mashizha akadai sekare, sipinachi, maBrussels anomera, asparagus, bhero mhiripiri (girinhi), hanyanisi, gariki, uye celery.
  Iwe unogonawo kudya cauliflower uye broccoli, asi mune zvishoma (imwe kapu ye broccoli ine 6 gramu yemakhahydrates).

Ketogenic kudya zviitiko

Kudya kwe keto inzira inoshanda yekuderedza uremu uye kuwedzera simba rehuropi.
Nechikonzero ichi, kune vanhu vazhinji vakashandisa keto kudya, uye ini ndichataura zvakaitika kune vamwe vasikana muUS state yeAlaska vane huremu hwaive 120 kg uye hwakadzikira mushure mekutevera keto kudya kusvika 80 kg mukati memwedzi mitanhatu, saka ipapo mamwe matipi anokurudzirwa naMatilda pakudya Keto:

1- Cheka chikamu chikuru chemakhahydrates mukudya, uye wotsiva iwo nemafuta ane hutano.

2- Kuwedzera munyu mukudya kwako, kuderedza chikamu chemakhahydrates uye kuwedzera huwandu hwemafuta mu keto, mazinga e insulin achange akaderera zvikuru uye muviri uchabudisa munyu wakawanda nokuti hapana ma carbohydrates akakwana mumuviri kuwedzera insulini.

Nokuda kweizvi, unofanira kuwedzera kubva ku3000-5000 milligrams yesodium mukudya kwako, izvi zvinobatsira kudzivirira chero matambudziko ehutano.
Matilda anokurudzira nzira idzi dzine hutano dzekuwana munyu wakawanda pakudya kwe keto:

• Inwa muto wemapfupa mazuva ose.
• Wedzera gungwa munyu kana iodized munyu, iyo ine zvicherwa zvepanyama.
• Idya zvokudya zvakaderera-carb izvo zvakasikwa zvine sodium, zvakadai semagaka uye celery.
• Idya nzungu dzemakadamia dzakakangwa, maarumondi, kana walnuts (zvishoma).

3- Kushandisa makabhohaidhiretsi kubva mumiriwo, kusanganisira iyo yakakosha-yakapfuma miriwo miriwo ine yakaderera kwazvo muzana yemacarbohydrates, akadai se:

• Kabheji uye cauliflower
• broccoli
• Brussels inomera

Ndeipi iyo mhedzisiro yekudya kwe keto ichaonekwa?

Kurasikirwa kwehuremu chimwe chezvinangwa zvinowanzoitika zvekudya kwe keto.Kana uri kushandisa chikafu ichi, iwe zvechokwadi uchange uchinetseka kuti zvigumisiro zvichaonekwa rini kubva mukudya uku?

Sezvo vanhu vose vakasiyana, zvakaoma kuwana mhinduro yakarurama uye yakajeka, munhu mumwe nomumwe akasiyana zvinoreva kuti chiyero chekurasikirwa kwehuremu chinogonawo kusiyana, migumisiro inokurumidza inogona kuitika zvichienderana nehuwandu hwesimba, kusavapo kwezvinetso zvethyroid, kana matambudziko neshuga mumuviri.ropa, zvichingodaro.

Semuenzaniso, kana uine hormonal kana metabolic nyaya, mhedzisiro yekudya ketogenic inogona kunonoka pane yeavhareji munhu.

Kazhinji, zvinogona kutora pakati pemazuva 2-7 kusvika ketosis, zvichienderana nemuviri uye mamiriro ayo emagetsi, uye muvhiki yekutanga munhu anogona kurasikirwa pakati pe2-10 kg.

rairo: Vakadzi kunyanya vanofanira kutora nguva yakawanda kuti vapinde mu ketosis.

Kukuvadza uye njodzi dzekudya kwe keto

Kudya kwe ketogenic kune njodzi dzakawanda dzehutano, dzinonyanya kukosha ndeidzi:

• Yakapfuma mumafuta akazara: Nhamba yepamusoro yemafuta akazara muzvokudya zve keto inogona kukonzera chirwere chemwoyo, uye zvechokwadi kudya uku kwakabatanidzwa nekuwedzera kwe "yakaipa" cholesterol, iyo inobatanidzawo nehosha yemwoyo.
• Nutrient kushomeka: Kana ukasadya zvose zvinovaka muviri zvakaita semiriwo, michero, zviyo nenyemba, unogona kunge uri panjodzi yekushaikwa kwevhitamini C, B mavhitaminzi, selenium uye magnesium.
• Zvinetso zvechiropa: Nemafuta akawanda pane keto kudya, kudya uku kunogona kukonzera matambudziko echiropa.
• Zvinetso zveitsvo: Itsvo dzinobatsira kugaya mapuroteni, uye kudya uku kunowedzera mabasa eitsvo kupfuura zvakajairika.
• اFor constipation: Nekuda kwekudzikira kwechikafu chefiber senge zviyo nenyemba mukudya kwe keto, vanhu vazhinji vanogona kuvimbiswa.

Pakupedzisira..
Kuti udzivise njodzi idzi, iva nechokwadi chekubvunza chiremba wako usati watevera ketogenic kudya.