2 Muenzaniso Keto Zvokudya Zvokudya Zvokugadzira Nezvokudya, Mapeji, uye Mazano
Zvirongwa zveKonogenic kana keto kudya zvakashandiswa nevashandi vezvokurapa kwemakore anoda kusvika zana kuti vararame zvimwe zvirwere. Asi munguva pfupi yapfuura, kudya kwave kwakakurumbira pakati pe dieters iri kutarisa kuora muviri uye vatambi vanotarisa kuvandudza kushanda. Usati wasarudza kutevera purogiramu yacho, tora nguva yekuongorora chirongwa chekudya chekudya chikafu chekudya kuti uone kuti iri kudya kudya iwe unogona kuchengeta kwenguva refu.
Chirongwa cheKeto Diet Chii?
A ketogenic diet, kana keto kudya, ishoma kwazvo yemarbohydrate inodya chirongwa chinoita kuti muviri ushandise mafuta panzvimbo yeglucose sechinhu chinonyanya kukosha. Kana iwe uchitevera chirongwa, iwe unogadzira kudya kwemafuta ezvokudya uye zvinonyanya kudzivirira kudya kwako kweakaginhydrates uye mapuroteni. Somugumisiro weiyo macronutrient balance, acids anonzi ketones anobudiswa mumuviri. Apo ketone mazinga ari akakwana zvakakwana, dieter iri munharaunda ye ketosis .
Kune zvikonzero zvakasiyana-siyana zvokuti vanhu vangaita chirongwa chekudya keto. Vamwe vatambi vanoshandisa iyo kuderedza mafuta omuviri uye kuvandudza mitambo yekuita. Zvokudya zveKeto zvinogona kushandiswa kuvandudza humwe hutano hwehutano hwakadai sehuputi kana hutano hwehutano. Vamwe dieters vanoshandisa kudya ketogenic kuti vashandise mutoro .
Nzira yekushandisa Keto Diet Plan
Nyanzvi dzinopa zvirongwa zve ketogenic kudya kwechikamu chino chinoshanda nevatengi kuti vasvike mitambo chaiyo, utano, uye hutano. Zvinangwa zvako zvingave zvakasiyana uye nhoroondo yako yehutano inogona kuti iwe udye zvakasiyana-siyana zvekudya kune izvo zvinoratidzwa pano.
Shandisa zvirongwa izvi zvekudya kuti uwane pfungwa yekuti kudya kudya keto kunoratidzika sei. Ongorora kudya kwezuva rimwe nerimwe uye funga nezvekuti kana kwete izvo zvokudya zvinotaridzika uye kana chikafu chinodya chichiita sechikwanisika. Kana ukasarudza kuti unofunga kuti unoda kuedza tsika yekudya, taurirana nechikafu kana unyanzvi hwezvehutano kuti ugadzire chirongwa chinotarisirwa iwe.
Keto Zvokudya Zvokudya # 1
Muenzaniso wokutanga keto chirongwa unobva kune munhu akazara nguva uye mutambi wenhare uyo anoshandisa nzira yekudya yekuvandudza nekuchengetedza mitambo yake yemitambo. Patrick Sweeney uyewo hurukuro pamusoro pekudya ketogenic pamisangano yakapoteredza nyika uye inodzidzisa vamwe kuti vawane upenyu hwekudaidzira.
Chirongwa chake chokudya chakaisvonaka kune vanhu vanoda kubika nekuedza mukicheni.
Keto Zuva Rokudya Rimwe
- Mambakwedza: Kofi inofadza (imwe nzira yakasiyana iyo inosanganisira kofi nekokonati mafuta, nzara, egg, butter, uye dzimwe nguva cocoa powder) ndoga, kana kuwedzera kudya kwekudya cheese chenguruve. Sakanidza mukombe wekisiki cheese neveii mazai vatsvene mu blender. Ika mavara akafanana nemapakeke, ezvo uwedzere gorosi chese uye usvuta fodya, kana kuti raspberries matsva.
- Mid mid morning snack : Mafuta akawanda echiGiriki yogashi
- Zvokudya zvemasikati: Girasi saladi ine salmon, huku, kana shrimp yakabikwa uye chezi.
- Manheru masikati: Apple neAlmond butter
- Kudya : Saroni yakabikwa, sipinashi, beeni yegorosi kana cauliflower yakabikwa ne shredded cheddar cheese.
- Dessert : Chimwe chikamu chemafu (> 72 muzana cacao) chokoti
Keto Zuva Rokudya Maviri
- Kumbomira Sunga mazai evha maviri kuti amire, kumusoro necheke yesaumoni yakasvuta uye mashizha masipinashi mashomanana. Grate cheddar cheese kumusoro uye inyorera kumusoro ne spoon. Bika kwemaminitsi mashanu pa3 350 ndokuisa joko munharaunda uye uite kuti ifukidze pasi kumativi akafukidzwa.
- Mid-mangwanani mangwanani-ganda: Yaka yeguti yehwambudzi ine mikorova yakawanda yemamondi
- Mabiko : Goat cheese salad pamwe nemadnuts uye bacon
- Manheru masikati : MaAmondi
- Kudya : Turkey iri nenyuchi, anyanisi, tomate, pepper uye grated cheddar cheese. Zvingasarudzwa: wedzera mazai akaomeswa kumusoro. Idya neshadhi yakasara.
Keto Zuva Rokudya Kwechitatu
- Mambakwedza : Kofi yekutengesa yoga kana kuti ine omelette yakaoma. Sunga garlic, tsvuku uye tsvuku tsvuku, cherry tomato uye avocado mune pani. Kana zvisinganyanyi kubikwa, vabvise kunze, wedzera mafuta omuorivhi uye musanganise mazai maviri nokuda kwe omelette. Wedzera cheese yako yaunoda uye itsva sipinashi.
- Mid-mangwanani mangwanani : Apple ane peanut butter
- Zvokudya zvemasikati: Leftover chikamu kubva usiku hwakapfuura
- Manheru masikati: Brie uye a Wasa cracker (a low low carbohydrate cracker )
- Kudya: Dhavha munharaunda yakakangwa nemazai uye zucchini
Macronutrient Balance
Sweeney hainamati kune imwe tsananguro ye macronutrient paanotanga rake ketogenic diet plan. Panzvimbo pezvo, anochengeta kudya kunosanganisira zvisingasviki 50 gramu yemakrohydrate pazuva. Paanoenda .6 pa ketone meter (chigadzirwa chinoshandiswa kuenzanisa ropa nokuda kwekoneti) anokwira kusvika magiramu makumi manomwe emakhahydrates uye anotora ketone supplement.
Keto Chikafu Chirongwa Mazano:
Kuchengetedza keto kudya chitoro Sweeney inoratidza izvi izvi mitemo:
- Tarisa chinyorwa che glycemic kuti usarudze zvakanakisisa zvekudya zvepurogiramu yako yekudya ye ketogenic. Kune mawebsite anopa glycemic index (GI) kana glycemic load yezvokudya zvakasiyana. Iyo glycemic index inokuudza kuti glucose yemuviri wako uye insulin system inopindura sei kune zvakasiyana-siyana zvekudya. Zvokudya zviri pasi pasi pekutsvaga (kana kuti zvine glycemic load) ndizvo zvokudya zvinodya zvishoma nezvishoma uye zvichakubatsira kuti unzwe wakakwana kwenguva yakareba.
- Rimwe girasi rewaini yakatsvuka rakanaka kana rakapedzerwa kaviri pavhiki. Zvichida, iwe unogona kufara mafuti maviri e tequila uye mairi maviri emisi yakasanganiswa nesoda mvura.
- Sarudza zvokudya zvinotora kwenguva yakareba kuti zvicheke uye zvine zvakawanda zvekudya. Asi ivo vanofanira kunge variwo mararamiro amunoda kana kuti hamuzofari kudya uye iwe hauzove wakanamatira kudya.
- Kuedza kuderedza uremu nekurovedza muviri nekutanga keto kudya panguva imwechete kunogona kupa mitsva yakasimba ye "multiplier" effect. Zvisinei, kana usina kutora mumwedzi inopfuura 6, unofanira kumirira kuti utange keto kudya chirongwa. Tanga purogiramu yezvokuvhiya kutanga kuitira kuti iwe uchinje kuchinjwa chimwe chete chemuviri pane imwe nguva. Pashure pemavhiki maviri ekushanda kunze kwema 3-4 musvondo, iwe unofanirwa kuva wakagadzirira kutanga keto kudya.
- Edza nekutsanya kwemashure , kunyanya usati washanda kunze. Somuenzaniso, idya kudya mangwanani (6:30 kana 7pm) uye enda kunorara usingadyi. Shandisa chinhu chekutanga mangwanani musati madya. Tanga zuva rako newaini yekudya kwekudya kwekudya kwekudya.
Keto Diet Plan # 2
Iyi yezuva maviri chirongwa chekudya chekudya chinouya kubva kune munhu anyoresa anodhadhari uyo anorayira kudya kwavatengi vari kutarisira kusvika kune zvakasiyana-siyana zvinangwa zvehutano. Pegah Jalali, MS, RD, CDN, ndiye purofesa wezvidzidzo kuNew York University, anoshandisa NYU Langone Comprehensive Epilepsy Center, uye iri purogiramu yezvokudya padziviri paMiddleberg Nutrition, muNew York City utano hwakanaka uye hutano hwakanaka.
"Ndaiwanzobata vana vane chirwere chekufa ne ketogenic. Mugore rapera, ndave nekuwedzerwa mukutsvaga kwekudya kwe ketogenic kune vatengi kubva pakurema, kenza, PCOS, chirwere cheshuga uye kuora mwoyo." Asi anowedzera kuti haatendi mune imwe-kudya-kunokodzera-yose nzira yekudya.
Jalari anokurudzira kuti vashandi vake vashande nemumwe chiremba anoziva nezvekudya kuti awane mhinduro dzakanakisisa. "Handifungi kuti vazhinji vevanhu vazhinji vanogona kubatsirwa nekutengesa ketogenic, kunyange zvazvo inogona kubatsira zvikuru kune vamwe .. Kudya kunogona kuva kwakaoma zvikuru kuti urambe uchienderana nemakore akawanda saka ndinoona kuti vatengi vanofadzwa zvikuru uye vane kusimba kwakasimba sangano kunoita seinobudirira zvikuru. "
Chirongwa cheJalali che ketogenic chirongwa chekudya chinosanganisira zvokudya zvakasiyana siyana asi zvinoda kubika kuduku.
Keto Zuva Rokudya Rimwe
- Kudya kwemachingwa : Mazai maviri anotariswa nemapupuni maviri ere cream cream, 1/2 mukombe wepinashi yakagikwa nepuniki imwe yekonikiti mafuta. Imwe kapu yekofi pamwe chete yepuniki yebhotela uye dash sinamoni.
- Mid-mangwanani mangwanani-mabiko:: Marita matanhatu emadadamia nemashizha matanhatu
- Mabiko : Tuna saladi (tuna pamwe mayo, pamwe nemunyu uye pepper) mu romaine lettuce
- Manheru masikati: Rimwe hafu avocado yakasanganiswa nefix seed seed meal
- Kudya : Salmon yakagadzirwa nePecan nekote yekombe yeholiflower yakakonzerwa nemapupa maviri ejasi rinorema
Keto Zuva Rokudya Maviri
- Zvokudya zvemanheru : Chia mbeu pudding yakaitwa nekodonate yakazara mafuta
- Mid-mangwanani mangwanani nyoka : Nguruve dzinokona
- Zvokudya zvemasikati : Mbeu yeFlakisi yakakonzerwa nehoku yekutengesa nehafu yekapu ye broccoli yakakangwa
- Manheru masikati : Mahombekombe anotyisa
- Kudya : Koliflower kupera pizza ne mozzarella uye bhakoni
- Nyoka: Yakaputika kamukamu nemakwenzi mana
Macronutrient Balance
Munhu mumwe nomumwe pane keto kudya achave nezvimwe zvakasiyana siyana zvinoda macronutrient. Jalali anotaura kuti kazhinji zviratidzo zvinenge 65-85 muzana mafuta, 15-25 muzana protein uye ne5 muzana yemakrohydrates. "Vamwe vavarwere vangu / vatengi vanoona zviri nyore kuchengetedza zvezvokudya zvavanodya pamusoro pezuva racho, vamwe vanofarira kuchengetedza chikafu chega kwega sezvo ichiita kuti vawedzere kuzvidavirira."
"Ndinokurudzira kugadzira kudya kunopoteredza mafuta uye mapuroteni, sezvo magidhahydrates ashoma.Kuenzaniso, kana mumwe munhu ane tuna panguva yemasikati, vanogona kufunga kuwedzera maooo.Ndinofungawo kukanganisa kwakajairika kwakaitwa pakudya , vanhu vanoisa pfungwa pakuderedza ma carbohydrate, asi havakwanisi kuwedzera mafuta avo.Izvi zvingaita kuti zvive nyore kupinda ketosis, kunyanya kana vari kupedza mapuroteni akawanda.Vamwe vanhu vakuru vanogona kunge vari pakudya kwakagadzikana ketogenic inodya 50 net carbs asi vamwe vangave vachida kuvharira 15 net carbs. "
Chimwe chikanganiso chakakurumbira chaanoona ndechekuti vanhu vanonyanya kuisa pfungwa pa macronutrients: " Micronutrients inokosha zvakare zvakare se ketosis inoshandisa zvigadziriswa uye kudya hakusi kudya zvinovaka muviri kwakakwana nguva yakawanda." Anoti vazhinji vevatengi vake vanotora multivitamins, carnitine supplements, calcium supplements uye dzimwe nguva selenium kana zinc.
Keto Diet Plan Tips:
Sezvo chikamu chekuita kwake, Jalali anopa mazano anotevera kuvabereki vake.
- Ita basa rega rega rega rega rega kuitira kuti usapinda mavitamini uye kushaya kukwana uye kusagadzikana izvo zvinowanzoitika. Kushanda nemudzidzisi wehutano uyo anoziva nezvekudya kunogona kubatsirawo kugadzirisa migumisiro iyo inogona kuita kuti vanhu vazhinji vasazosiya kudya.
- Itai zvirongwa zvezvamuchadya kana muchifamba uye mushamwari. Semuenzaniso kana uri kufamba, takura avocado, inogona ye tuna, uye mapaketi e mayo kuitira kudya kwekukurumidzira kana iwe usingagoni kuwana chero kudya.
- Bvunza mberi kana iwe wakokwa kune imwe munhu uye ona zvavanoronga kushumira. Bvunza kana iwe unogona kuunza rutivi rweketo-friendly kana dessert.
- Edzai nemareji matsva. Kunyanya kunakidza keto kudya iwe unogona kuita, kunyanya iwe unonamatira pane chirongwa.
Shoko Rinobva
Ikoko kune uchapupu hwezvesayenzi hunotsigira kushandiswa kwekudya kwe ketogenic kuti ubatsire kutarisa zvimwe zvehutano hwehutano. Kunewowo kurapwa, kudya kunovaka muviri, uye vashandi vehutano vanokurudzira chirongwa chevarwere nevatengi vane zvimwe zvinangwa zvehutano. Asi nokuti chirongwa chacho chinoshanda kune vamwe, hazvirevi kuti ndiyo kudya kwakanakisisa kwauri.
Kune vanhu vakawanda, kudya ichi chiito chinhu chakakosha kubva pane kudya kwavanenge vakagadzikana kudya. Vakawanda vedu tinovaka zvokudya zvakapoteredza mapuroteni asina simba uye makhahydrates , kwete mafuta. Saka usati wasarudza kutora kudya, kuchenjera kuti uongorore zvirongwa zvekugadzirira zvirongwa uye funga kuti iwe kana iwe usati iwe unogona kumira pairi kwenguva refu. Semuenzaniso, kana iwe uchidya unoda kuwedzera michero yakawanda nemichero pazvokudya zvose, ungasakwanise kuchengetedza chimiro ichi chekudya.
Kana ukasarudza kuedza ketogenic kudya, taura nemutarisiri wako wehutano kana mutori wenyanzvi anozvinyora kuti uone kana pane zvigadziriswa zvaunofanira kuita kuti uchengetedze hutano hwako munzira.