Kariyar Abincin Ketogenic: Wadanne ne kuke Bukata akan Abincin Ketogenic?

Mutane da yawa suna ɗauka kari, wanda zai iya zama mai girma idan aka yi amfani da shi da hankali. Duk da haka, kari tare da waɗannan taimakon abinci ba uzuri bane ga rashin abinci mara kyau. Zaɓin gaba ɗaya, abinci mai gina jiki ya kamata koyaushe ya zama babban abin da aka fi mayar da hankali. Don haka menene game da abubuwan abinci na ketogenic?

Idan kun fara tafiya kawai ketogenic, Kuna iya yin mamakin abin da bitamin da ma'adanai suka fi dacewa ga wani salon rayuwa ketogenic.

Wannan jagorar ya ƙunshi duk abin da kuke buƙatar sani game da mahimman bitamin da ma'adanai waɗanda za ku so ku fara ɗauka don tallafawa abincin ku na ketogenic.

Kuna buƙatar kari akan abincin ketogenic?

Duk da yake cin abinci na ketogenic zai iya zama lafiya sosai idan an yi shi daidai, har yanzu akwai wasu yuwuwar ƙarancin bitamin da ma'adanai waɗanda yakamata ku sani.

Ƙarin ya fi kawai siyan multivitamin (za ku ji ƙarin koyo game da wannan a ƙasa) a Walmart da kammala shi.

Ilimantar da kanku shine mabuɗin don zaɓar abubuwan da za su dace da abincin ku da bukatun ku.

Kariyar Abincin Ketogenic: Ma'adanai

Idan ya zo ga ma'adanai, akwai guda uku waɗanda ake magana da farko akan rage cin abinci maras-carb: sodium, potassium, da magnesium. Wadannan su ne wajan cewa jikinka yana buƙatar sarrafa hawan jini da kiyaye jijiyoyi da tsokoki suyi aiki yadda ya kamata.

A cikin 'yan makonnin farko na cin abinci na ketogenic, za ku rasa nauyin ruwa mai yawa. Wannan saboda ƙarancin-carb, abincin keto mai kitse yana haifar da sakin ruwa da waɗannan electrolytes.

Ba wai kawai yana da mahimmanci don sake cika electrolytes don kasancewa cikin koshin lafiya ba, har ma don taimakawa hana illolin da ke tattare da su keto mura.

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Sodium

A cikin abinci na yau da kullun, ana ba ku umarnin ragewa ko kaucewa sodium. Amma idan kuna cin abinci maras nauyi, kuna buƙatar ƙarin sodium, saboda rashin isasshen sodium na iya haifar da maƙarƙashiya, ciwon kai, gajiya, har ma da bugun zuciya.

Sai dai idan kuna da yanayin likita wanda ke buƙatar ku sarrafa abincin ku na sodium, yana da kyau gabaɗaya don samun ƙarin gishiri kaɗan akan abincin keto. Kusan 3.000-5.000 MG na sodium kowace rana yawanci adadi ne mai kyau ( 1 ).

Kuna iya samun duk sodium da kuke buƙata daga tushe kamar kari na electrolyte ko daga abubuwan sha, irin su naman kasusuwa, ko kuma ta hanyar ƙara kayan lambu na teku kamar nori ciyayi, ciyawa ko duse a cikin abincinku, ko ta yayyafa ɗan gishirin teku a cikin abincinku. Hakanan zaka iya samun ƙarin sodium daga kayan lambu masu yawan gishiri kamar kokwamba da seleri, ko na gyada da gishiri tsaba 2 ).

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  • Ana amfani da shi don dafa abinci, kayan yaji ko don adana abinci.
  • Ba ya ƙunshi GMOs.

Potassium

Potassium wani ma'adinai ne mai mahimmanci wanda ke taka muhimmiyar rawa a yawancin ayyuka a cikin jikin ku, musamman idan ya zo ga lafiyar salula. Bincike ya nuna cewa karancin wannan sinadari na iya haifar da ci gaban cututtukan zuciya na zuciya, tabarbarewar kashi da hauhawar jini. 3 ) ( 4 ).

Shawarar gabaɗaya don cin abinci na potassium shine kusan 2,000 MG kowace rana, amma ga waɗanda ke kan abinci na ketogenic, ana ba da shawarar ƙara adadin zuwa 3,000 MG. Yi la'akari da shan potassium a cikin nau'in kari, saboda da yawa zai iya zama mai guba ( 5 ). Hakanan zaka iya samun ta ta amfani da Babu Gishiri, madadin gishiri.

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  • SHAWARAR KASHI NA KULLUM: ga manya, a sha alluna uku (3) a rana, zai fi dacewa da abinci. Bai kamata a wuce ƙayyadadden shawarar yau da kullun na wannan samfurin ba.
  • Sinadaran: na allunan guda uku (3): potassium (gluconate) 297 MG.
  • DACEWA ga masu cin ganyayyaki, masu cin ganyayyaki da kosher
  • Ba tare da sukari ba. Ba tare da alkama ba. Ba ya ƙunshi sitaci, yisti, alkama, waken soya ko abubuwan kiwo. An tsara shi ba tare da abubuwan adanawa ba, kayan zaki, ko ɗanɗanon ɗan adam ko launuka.

Yin amfani da 'ya'yan itatuwa da kayan marmari masu arzikin potassium kamar avocado da farin kabeji, ma'auni guda biyu a cikin kowane tsarin cin abinci na ketogenic, hanya ce ta halitta da abinci mai gina jiki don cinye wannan ma'adinai ( 6 ) ( 7 ).

Sauran tushen abinci duka sun haɗa da:

Magnesio

Aƙalla kashi 57% na mutane a Amurka suna da ƙarancin asibiti magnesio. Wannan yana da mahimmanci saboda kuna buƙatar magnesium don kiyaye tsarin makamashi na farko na sel ɗinku yana aiki da kyau da kiyaye amincin nama ( 8 ).

Rashin ƙarancin magnesium na iya haifar da haɗarin haɓaka yanayi kamar cututtukan zuciya, rauni na tsoka, da osteoporosis. 9 ).

Lokacin da kuka fara cin abinci na ketogenic, kuna iya wahala jijiyar wuya saboda rashin ruwa da asarar electrolytes a lokacin mataki na farko, lokacin da jikinka ya fara canzawa zuwa ketosis. Ƙarawa tare da magnesium glycinate ko magnesium citrate, biyu daga cikin nau'o'in magnesium mafi sauƙi, na iya taimakawa wajen hana wannan tasiri.

A matsayin jagora na gabaɗaya, ɗauki 500 MG na ƙarin magnesium a rana ɗaya kafin ka kwanta. Idan ya zo ga tushen abinci, abinci mai arzikin magnesium kamar kwayoyi (misali 'ya'yan kabewa) da kayan lambu masu ganye (misali alayyahu) zaɓi ne mai kyau, amma maiyuwa bazai isa ba. 10 ).

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Calcio

A alli wani electrolyte ne wanda za'a iya cirewa yayin canzawa zuwa abinci na ketogenic. Ko da yake ba abin damuwa ba ne idan kun bi abinci mai kyau, wani lokacin kuna iya buƙatar ƙara ƙarin kariyar calcium.

Mafi mahimmancin tushen calcium shine kiwo, amma idan ba za ku iya samun kiwo ba, wasu mahimman hanyoyin calcium sun hada da kifi, broccoli, Kale, bok choy, ko unsweetened, dandano almond madara ( 11 ).

Idan kuna son ƙara abincin ku tare da calcium, tabbatar da cewa ya haɗa da bitamin D, saboda wannan bitamin ya zama dole don sha calcium. 12 ).

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Kariyar Abincin Ketogenic: Vitamins

Idan kun bi lafiyayyen abinci na ketogenic iri-iri, samun adadin adadin bitamin don ingantaccen kiwon lafiya ba zai zama matsala ba. Koyaya, samun duk abubuwan gina jiki da kuke buƙata don kiyaye lafiyar jikin ku na iya zama wani lokaci ƙalubale. Wannan shine lokacin da abubuwan abinci na ketogenic zasu iya taimakawa.

Vitamin D

Vitamin D Yana daya daga cikin mahimman bitamin ga ɗan adam, alhakin daidaita kumburi, rigakafi, hormones na jima'i, da ƙari mai yawa. Ba lallai ba ne a faɗi, yana da mahimmanci ku sami wadatarsa, kuma yawancin mutane ba sa ( 13 ).

Idan ba ku da tabbacin yadda matakan bitamin D ɗin ku suke, hanya mai sauƙi don ganowa ita ce ta gwajin jini. Kuna iya yin hakan yayin gwaje-gwaje na yau da kullun, kuma yawanci inshorar ku yana rufe shi ko kuma mai araha sosai.

Mafi kyawun matakan bitamin D yakamata su kasance cikin kewayon 65 zuwa 75 ng/ml. In ba haka ba, kari zai iya zama mataki na gaba. Kyakkyawan adadin shine 1000 zuwa 1500 IU na kowane fam 25 na nauyin jiki. Tabbatar cewa ku ci ɗan kitse lokacin da kuka sha (sai dai idan kari ya riga ya ƙunshi mai) saboda bitamin D yana narkewa.

Yi ƙoƙarin ɗaukar shi da safe kamar yadda kashi na dare zai iya shafar barcinka.

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Vitamin A

Wani lokaci idan aka ƙara da bitamin D, wannan na iya ƙara yawan bukatun ku bitamin A, don haka ku tuna da wannan. Idan kuna da cutar ta autoimmune, buƙatun ku na iya zama mafi girma ( 14 ).

Man hanta da naman gabobin jiki sune babban tushen bitamin A ( 15 ) ( 16 ).

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  • MENENE TARIHIN NUTRAVITA? - Nutravita kasuwanci ne na iyali wanda aka kafa a cikin Burtaniya a cikin 2014. Tun daga wannan lokacin, ya girma zuwa nau'in bitamin da kari ...

Omega-3

Omega-3 fatty acids sune muhimman abubuwan gina jiki, wanda ke nufin cewa jikinka ba zai iya samar da su ba, don haka dole ne ka cinye su daga waje. Za su iya taimakawa wajen kula da lafiyar zuciya da kwakwalwa, rage kumburi, kuma za su iya hana matsalolin da ke da alaka da kwakwalwa irin su baƙin ciki ko lalata (dementia). 17 ).

Yawancin mutane na iya buƙatar ƙarin ƙarin omega-3 sai dai idan suna cin abinci mai yawa na kayan lambu na daji masu kyau da kifin kifi (irin su salmon, sardines, ko anchovies) kowace rana. Kimanin 3000-5000 MG na man kifi a kowace rana tare da babban adadin EPA / DHA yana da kyau sosai. 18 ) ( 19 ) ( 20 ).

Ka tuna cewa font yana da mahimmanci. Tabbatar cewa kun sami kariyar mai mai kifin wanda ke da ƙimar tauraro biyar daga ƙa'idodin Kifin Kifi na Duniya (IFOS) da hatimin amincewar Abokan Teku (FOS). Ka tuna cewa kana samun abin da za ka biya idan ana maganar man kifi, don haka yana da kyau a kashe ƙarin kuɗi.

SiyarwaMafi kyawun masu siyarwa. daya
Babban ƙarfi Omega 3 2000mg - 240 Gel Capsules - Matsakaicin Mahimmanci na EPA 660mg da DHA 440mg - Mahimmancin Mai Kifin Ruwan Sanyi - Bayar da Wata 4 - Nutravita
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Babban ƙarfi Omega 3 2000mg - 240 Gel Capsules - Matsakaicin Mahimmanci na EPA 660mg da DHA 440mg - Mahimmancin Mai Kifin Ruwan Sanyi - Bayar da Wata 4 - Nutravita
  • ME YA SA NUTRAVITA OMEGA 3 KASUWANCI? - Babban tushen DHA (440mg kowace kashi) da EPA (660mg kowace kashi), waɗanda ke ba da gudummawa ga aikin zuciya na yau da kullun, don samar da isasshen adadin ...
  • SAMUN WATA 4: Kariyar Nutravita's Omega 3 yana ba da ƙima mai ban sha'awa don kuɗi don samar muku da wadatar kwanaki 120 na mahimman abinci mai gina jiki da jikinku ke buƙata.
  • TSARKI MAI GIRMA DA KARFI - Man Fetur Omega 3 Na Nutravita yana ƙunshe da tsantsar man kifi, mara gurɓatacce, mara alkama, mara lactose, mara alamun goro da ...
  • SIYA TARE DA TSARKI - Nutravita ingantaccen alama ce ta Burtaniya, abokan ciniki a duk duniya sun amince da su. Duk abin da muke yi ana yin shi a nan UK ...
  • MENENE LABARI A BAYA NUTRAVITA? - Nutravita kasuwanci ne na iyali da aka kafa a Burtaniya a cikin 2014; tun daga nan, mun zama alamar Vitamins da Supplements ...
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Man Hanta 1000mg - 365 Premium Cold Pressed Kifi Man Softgels - Mai Arziki Mai ƙarfi Omega 3, Vitamin A, D, E da Man Tafarnuwa - Nutravita
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Man Hanta 1000mg - 365 Premium Cold Pressed Kifi Man Softgels - Mai Arziki Mai ƙarfi Omega 3, Vitamin A, D, E da Man Tafarnuwa - Nutravita
  • ME YA SA NUTRAVITA MAI KARFIN COD HANYAR MAN FUSKA? - Mu sanyin matsewar cod liver oil capsules na dauke da 1000mg na kodin mai...
  • AMFANIN SARAUTAR MAN CUTAR COD LIVER - Ganyayyakin man hanta na hanta suna ɗauke da mahimman fatty acid EPA da DHA. Dukansu suna taimakawa wajen kula da ...
  • KAYAN KYAUTA - 1000mg sanyi matsin cod hanta mai da ake amfani da shi a cikin softgels ɗinmu ana samun su daga Iceland da Norway kafin a kera su a Burtaniya ...
  • KUSTOMER SALATIN HANKALI - Mun yi iya ƙoƙarinmu don samar da bayanai da yawa gwargwadon iko, amma idan kuna da wasu tambayoyi, da fatan za a tuntuɓi ƙungiyar sabis na abokin ciniki, waɗanda ...
  • MENENE LABARIN NUTRAVITA? - Nutravita ne amintacce bitamin da kari iri samar da dubban abokan ciniki a duk duniya tun 2014. Mu high quality-kayayyakin ...

Shin hadadden multivitamin lafiya?

Kuna iya yin mamakin ko yana da ma'ana don rufe duk bukatun ku lokaci guda tare da ƙarin multivitamin. Duk da yake wannan yana kama da kyakkyawan ra'ayi, gaskiyar ita ce shan multivitamin yana nufin ɗaukar kayan abinci na roba da kuma samun adadin su waɗanda ba sa kwaikwayon abin da za ku samu daga abinci gaba ɗaya. Wannan matsala ce saboda:

  • Rashin cin abinci na wasu bitamin na iya zama mara amfani.
  • Shan bitamin ba tare da isasshen adadin sauran bitamin ba na iya zama mara tasiri ko haɗari.

Maganar ƙasa ita ce, idan ya zo ga abinci mai gina jiki, mafi kyawun faren ku shine ku ci gaba dayan abinci.

Yi amfani da koren foda, ba multivitamin ba

Un kayan lambu foda Kyakkyawan gyare-gyare da inganci na iya ba ku ƙarin abinci mai gina jiki da za ku samu daga multivitamin, amma a cikin lafiya, hanya mai amfani daga abinci na gaske.

Tunda dukan abinci a zahiri an tattara su zuwa foda, za ku sami cikakken nau'in abincin ku a cikin samfuri ɗaya.

Kawai ƙara cokali guda zuwa ga smoothie ɗinku na safe kuma kuna samun duk darajar sinadiran sa.

Ƙarin abubuwan abinci na ketogenic don la'akari

Makasudin cin abinci na ketogenic shine cimma ketosis mai gina jiki, yanayin rayuwa wanda jikin ketone ke motsa jikin ku ba glycogen (wanda aka samar ta carbohydrates).

Babban matakan ketone suna da mahimmanci don cimmawa da kiyaye ketosis, kuma yin amfani da abubuwan haɗin keto na iya zama babban zaɓi don tallafawa burin lafiyar ku. Anan akwai wasu ƙarin abubuwan abinci na ketogenic waɗanda yakamata suyi la'akari dasu.

  • MCT Foda mai: da MCT (matsakaicin sarkar triglycerides) ana fitar da su daga cocci. Mai a ciki polvo MCT Yana da madaidaicin ƙari ga girgizawar kafin motsa jiki kamar yadda zai iya haɓaka matakan kuzarin ku kuma yana ba da tushen mai koyaushe.
  • Exogenous ketones: Kari ketones m Sun ƙunshi BHB (beta-hydroxybutyrate), nau'in kwayoyin halitta da ke ba da kuzari ga jiki idan babu glucose.
Mafi kyawun masu siyarwa. daya
C8 MCT Mai Tsabta | Yana Samar da Ketones 3 X Fiye da Sauran Man MCT | Caprylic Acid Triglycerides | Paleo da Vegan Friendly | BPA Kwalban Kyauta | Ketosource
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C8 MCT Mai Tsabta | Yana Samar da Ketones 3 X Fiye da Sauran Man MCT | Caprylic Acid Triglycerides | Paleo da Vegan Friendly | BPA Kwalban Kyauta | Ketosource
  • KYAUTA KETONES: Babban tsabtataccen tushen C8 MCT. C8 MCT shine kawai MCT wanda ke haɓaka ketones na jini yadda ya kamata.
  • KYAUTA CIKIN SAUKI: Binciken abokan ciniki ya nuna cewa mutane kaɗan ne ke fuskantar irin ciwon ciki da aka gani tare da ƙarancin mai na MCT. Yawan rashin narkewar abinci, stool...
  • NO-GMO, PALEO & VEGAN SAFE: Wannan duk-na halitta C8 MCT mai ya dace da amfani a cikin duk abincin da ake ci kuma gabaɗaya ba shi da alerji. Ba shi da alkama, madara, kwai, gyada da ...
  • TSARKI KETONE ENERGY: Yana haɓaka matakan kuzari ta hanyar baiwa jiki tushen mai ketone na halitta. Wannan makamashi ne mai tsafta. Ba ya ƙara glucose na jini kuma yana da amsa mai yawa ...
  • SAUKI GA KOWANE ABINCI: C8 MCT Man ba shi da wari, mara daɗi kuma ana iya musanya shi da mai na gargajiya. Sauƙin haɗawa cikin furotin shakes, kofi mai hana harsashi, ko ...
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MeaVita MCT Man, 2-Pack (2x 500ml)
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MeaVita MCT Man, 2-Pack (2x 500ml)
  • Yana burgewa da tsarkinsa 100%. Man ya ƙunshi fatty acid 70% C-8 (caprylic acid) da 30% C-10 fatty acids (capric acid).
  • Ana hako man mu na MCT mai inganci daga man kwakwa
  • Man MCT kusan ba shi da ɗanɗano don haka yana ƙara ƙari ga, misali, kofi na bulletproof, smoothies, shakes, sauces, da ƙari mai yawa.
  • Kuna iya amfani da man MCT kamar man girki na gargajiya. Duk da haka, kada ya yi zafi sosai. (max. 120 ° C)
  • Shawarar amfani: Sha har zuwa sau 3 a rana 3 teaspoons (1 teaspoon = 1g) tare da abinci.
Mafi kyawun masu siyarwa. daya
Man MCT - Kwakwa - Foda ta HSN | 150 g = 15 Hidima a kowane kwantena na Matsakaicin Sarkar Triglycerides | Mafi dacewa don Abincin Keto | Wadanda ba GMO, Vegan, Gluten Free da Palm Oil Kyauta
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Man MCT - Kwakwa - Foda ta HSN | 150 g = 15 Hidima a kowane kwantena na Matsakaicin Sarkar Triglycerides | Mafi dacewa don Abincin Keto | Wadanda ba GMO, Vegan, Gluten Free da Palm Oil Kyauta
  • [MCT OIL POWDER] Kariyar abinci mai foda na Vegan, dangane da Medium Chain Triglyceride Oil (MCT), wanda aka samo daga man kwakwa da microencapsulated tare da danko arabic.
  • [VEGAN SUITABLE MCT] Samfuran da waɗanda ke bin Abincin ganyayyaki ko Ganyayyaki za su iya ɗauka. Babu Allergens kamar Milk, Babu Sugars!
  • [MICROENCAPSULATED MCT] Mun sanya microencapsulated babban man kwakwa na MCT ta amfani da danko arabic, fiber na abinci da aka samo daga resin halitta na acacia No ...
  • [NO PALM OIL] Yawancin man MCT da ake samu suna zuwa daga dabino, 'ya'yan itace mai MCTs amma mai yawan palmitic acid Man mu MCT yana zuwa ne daga...
  • [KUR'ANI A SPAIN] An ƙera shi a cikin dakin gwaje-gwajen IFS. Ba tare da GMO (Gidan Halittun Halittu ba). Kyawawan ayyukan masana'antu (GMP). BABU Gluten, Kifi,...
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Keto Coffee ta HSN | Kofi Nan take + Kafeyin Anhydrous Na Halitta + Man Kwakwa + MCT + Inulin | Vegan, Gluten Kyauta, Lactose Kyauta | Abin dandano na halitta, Foda, 500 gr
  • [KOFI KETO] Kofi na ainihi don Abincin Keto. Kawai ƙara cokali 1 cike da 150ml na ruwa kuma ku ji daɗin ɗanɗanonsa da ƙamshinsa. Babu bukatar tafasa shi don shayar da ...
  • [KETOGENIC COFFEE] Daskare-bushewar kofi mai narkewa manufa don abinci mai gina jiki na ketogenic. Yana Samar da Fatty Acids C8: 0 (Caprylic Acid), C10: 0 (Capric Acid) da C12: 0 (Lauric Acid) daga ...
  • [BULLETPROOF COFFEE] Tushen wuta don kafin horo ko don fara ranar cike da kuzari. Tashi ku sha "kofi mai hana harsashi"!
  • [CREAMY COFFEE] Ji daɗin kofi mai ban sha'awa tare da laushi mai laushi da kamanni, ba tare da gibin mai a saman ba. Godiya ga halayen matsakaicin sarkar mai triglyceride ...
  • Dakunan gwaje-gwaje a cikin EU a ƙarƙashin ikon sarrafa inganci da doka ba tare da GMOs (Genetically Modified Organisms. Kyawawan ayyukan masana'antu (GMP) GAME DA ...

Enzymes masu narkewa, probiotics da fiber kari: Lokacin da kuka fara canzawa zuwa ketosis, tsarin narkewar ku yana fuskantar canje-canje kuma. Don tallafawa waɗannan canje-canje, ɗaukar ɗayan waɗannan abubuwan kari na iya tallafawa microflora gut ɗin ku da aikin narkewar abinci gabaɗaya.

Mai wannan portal, esketoesto.com, yana shiga cikin Shirin Haɗin gwiwar EU na Amazon, kuma yana shiga ta hanyar sayayya masu alaƙa. Wato, idan kun yanke shawarar siyan kowane abu akan Amazon ta hanyar haɗin yanar gizon mu, ba ku da komai amma Amazon zai ba mu kwamiti wanda zai taimaka mana mu ba da kuɗin yanar gizo. Duk hanyoyin haɗin siyayya da aka haɗa a cikin wannan gidan yanar gizon, waɗanda ke amfani da / siyan / sashi, an ƙaddara su don gidan yanar gizon Amazon.com. Alamar Amazon da alamar ita ce mallakar Amazon da abokanta.