Idan kuna fara cin abincin keto, shirin abinci na iya zama kamar abin ban tsoro. Ta yaya kuka san girke-girke da za ku zaɓa? Wadanne abinci ne zasu taimaka maka kiyaye lafiyar ku da burin ku?
Don amsa waɗannan tambayoyin, kuna buƙatar ƙirƙirar mai tsara tsarin abinci na macro. Wato, tsarin abinci wanda aka ƙirƙira tare da kafaffen ƙidayar macronutrient a zuciya.
Kodayake yawan adadin kuzari har yanzu yana da mahimmanci akan rage cin abinci mai ƙarancin carb kamar abincin ketogenic, zaku so ku mai da hankali sosai ga kirga macro lokacin da kuka fara cin abinci. Bibiyar macro shine mataki na farko zuwa ketosis, babban burin abincin keto.
Tare da wannan jagorar, zaku koyi game da macro da dalilin da yasa kuke buƙatar bin su, aƙalla da farko, don shiga yanayin ƙona mai ko ketosis. Sa'an nan za ku koyi wasu m abinci prep tips y low carb girke-girke don haɗawa a cikin mai tsara abinci na macro.
Menene macros?
Idan kuna cin abinci maras-carb ko ketogenic, wataƙila kun ji kalmar "Kidaya macros ɗin ku." Amma kafin ka fara shirya abinci bisa ga macro bukatun, ga wani sauri bita na menene macros.
"Macros" gajere ne ga macronutrients. Akwai macronutrients guda uku: furotin, mai, da carbohydrates. Kowane macronutrient yana yin takamaiman ayyuka a cikin jikin ku:
- Sunadarai: Sunadaran ne ke da alhakin tsari, aiki, da kuma tsarin kyallen jikin jiki da gabobin jiki. Sunadaran sun ƙunshi amino acid, waɗanda ke taimakawa haɓaka tsoka, daidaita yanayin hormones, da haɓaka wasan motsa jiki. 1 ).
- Fats: Fat ɗin abinci yana ba jikin ku kuzari, yana tallafawa haɓakar tantanin halitta, kuma yana daidaita zafin jikin ku. Hakanan suna taimaka muku ɗaukar abubuwan gina jiki da daidaita yanayin hormones ( 2 ) ( 3 ).
- Carbohydrates: Daya daga cikin manyan dalilan carbohydrates shine samar da makamashi ga jiki ( 4 ). Wasu carbohydrates, irin su waɗanda ke da yawan fiber na abinci, suma suna taimakawa wajen daidaita narkewar abinci. 5 ).
Me yasa ake kirga macros, ba adadin kuzari ba, akan abincin ketogenic?
A taƙaice, kuna buƙatar ci gaba da bin diddigin macros ɗin ku shiga cikin ketosis, aƙalla lokacin da kuke farawa.
Abincin ku na carbohydrate da mai suna taka muhimmiyar rawa a cikin metabolism na makamashi. Jikin ku yana amfani da carbohydrates da mai don kuzari, amma idan aka ba ku zaɓi, jikin ku zai zaɓi carbohydrates, ko glucose, a kowane lokaci.
Don haka, don canzawa zuwa yanayin ƙona kitse da aka sani da ketosis, dole ne ku taƙaita yawan abincin ku da carbohydrate maye gurbin wadancan adadin kuzari da mai da kuma proteins ( 6 ).
Kowane jikin mutum ya bambanta, amma gabaɗaya, akan abinci na ketogenic, macros ɗin ku zai yi kama da haka:
- Protein: 20-25% na adadin kuzari na yau da kullun.
- Fat: 70-80% na adadin kuzari na yau da kullun.
- Carbohydrates: 5-10% na adadin kuzari na yau da kullun.
Yadda ake kirga macro
Ta hanyar bin diddigin macro ɗin ku, zaku iya bincika alamun abinci mai gina jiki akan abinci ko bincika abinci akan MyFitnessPal, Bayanan Nutrition Self, ko USDA gidan yanar gizo ko duk wani app da ke aiki iri ɗaya, don ƙididdige yawan furotin, mai da carbohydrate. Amma akwai hanya mafi sauƙi kuma ta keɓancewa.
Ƙimar macro da aka jera a cikin sashin da ya gabata kiyasi ne kawai. Don shigar da ketosis, cin abinci na macro zai dogara ne akan tsarin jikin ku na yanzu, matakin aiki, da metabolism.
Bugu da kari, zaku iya daidaita lambobin ku don la'akari da manufofin lafiyar ku. Cin abinci a cikin ƙarancin kalori, alal misali, na iya haifar da asarar nauyi. A halin yanzu, rage yawan abincin ku na carbohydrate zai iya haifar da asarar kitsen jiki yayin da yake kiyaye ƙwayar tsoka.
Ƙirƙirar Mai Shirye-shiryen Abincin Macro: Shirye-shiryen Abinci don Macros ɗinku
Da zarar kun lissafta macros ɗinku tare da zaɓaɓɓen kalkuleta na keto, lokaci yayi da zaku tsara abincinku. Kowane mako, keɓe rana don zaɓar girke-girke na mako, yin jerin siyayya, da shirya abincinku.
Sabanin abin da aka sani, shirya abinci ba yana nufin dole ne ku ciyar da sa'o'i 5 zuwa 6 dafa abinci kowace Lahadi ba. Ga wasu dabarun shirya abinci don adana lokaci:
- Dafa muhimman abubuwan da ake bukata kawai: En Maimakon dafa abinci gaba ɗaya, shirya kayan abinci na yau da kullun waɗanda za ku ci a cikin mako. Misali, gasa nonon kaji da yawa, a tururi wasu kayan lambu, ko adana miya iri-iri a cikin kwalbar gilashi.
- Shirya abincin: Kuna iya "shirya abinci" ba tare da dafa shi ba. Yanke kayan lambu, marinate sunadaran ku, da wani yanki na girgiza kayan abinci don sauƙin shiri na tsawon mako.
- Yi shi gaba ɗaya idan hakan ya fi maka: Idan ba ku son yin tunani game da dafa abinci a lokacin aikinku na mako-mako, shirya komai don abincinku na mako-mako lokaci guda. Dafa girke-girkenku tun daga farko har ƙarshe kuma adana su a cikin kwantena shirya abinci a cikin firiji.
Ƙirƙirar Jerin Siyayya: Ra'ayin Tsarin Tsarin Keto
Kafin yin jerin siyayya, dole ne ku zaɓi girke-girke na mako. Ƙididdige karin kumallo, abincin rana, abincin dare, da abincin ciye-ciye da za ku buƙaci, la'akari da taron jama'a, fita aiki, ko wasu abubuwan da za su sa ku ci waje.
Da zarar kun san adadin abincin da kuke buƙatar shirya, fara zaɓar girke-girkenku. Anan akwai wasu dabarun girke-girke don farawa.
Keto ra'ayoyin karin kumallo
Muffins ƙwai, casseroles na karin kumallo, da girgiza masu wadatar furotin suna sa abincin safe cikin sauƙi a tafiya. Ga wasu girke-girke da aka fi so don gwadawa:
- Keto Kwai Muffins.
- "Oatmeal "ketogenic.
- Breakfast tsiran alade casserole.
- Savory keto crustless quiche.
- Kirkirar Vanilla Protein Waffles.
Ra'ayin Abincin Abincin Karan Carb
Lokacin shirya mai tsara abincin ku na macro, la'akari da tattara abubuwan da suka rage don abincin rana: Yi salads masu daɗi ko "sandwiches" waɗanda aka yi tare da muffin maras hatsi. Anan akwai wasu girke-girke don aiki akan tsarin abincin ku na ketogenic:
- Peach Balsamic Loaded Chicken Cobb.
- Mafi kyawun Sandwich Pepper.
- Gurasar turkey mara gurasa BBQ burgers.
- Salatin keto taco mai dadi.
- Sauƙaƙan keto ki soya tare da noodles na kabeji.
Ra'ayoyin abincin dare Keto
Don abincin dare, tabbatar da samun ma'auni na furotin. Kada ku damu da cinye furotin maras nauyi kawai, kamar yadda lamarin yake tare da adadin kuzari, da kayan lambu. Don jita-jita na gefe, maye gurbin sitaci kamar shinkafa launin ruwan kasa da dankali mai dadi tare da ganyaye masu ganya kamar sauteed alayyafo, gasassun sprouts Brussels, da koren wake gauraye da man zaitun.
- Ƙarshen Keto Low Carb Roast.
- Keto low-carboaf nama.
- Ketogenic Italiyanci Tushen Barkono.
- Barbecued Keto Chops Chops tare da Koren wake.
- Sausages da barkono a cikin tire mai sauƙi.
Ketogenic Appetizers da Desserts
Idan kun tsaya tare da macros ɗinku, abubuwan ciye-ciye na lokaci-lokaci suna da kyau yayin cin abinci kamar keto. Anan akwai wasu kayan abinci da kayan abinci don daidaita abubuwan dandano da kiyaye burin lafiyar ku.
- Keto avocado cushe qwai.
- Abincin Keto Cheese "Fries".
- Ketogenic No-Churn Ice Cream.
- Kukis ɗin Protein Chip Mai laushi.
Ƙirƙiri mai tsara tsarin abinci don taimaka muku shiga cikin ketosis
Don shiga cikin ketosis, kuna buƙatar kiyaye macro na ku. Macros sun haɗa da furotin, mai, da carbohydrates, kuma kuna buƙatar iyakance yawan abincin ku na carbohydrate, yayin da kuke ƙara yawan mai da furotin, don matsawa cikin yanayin mai-ƙonawa.
An yi sa'a a gare ku, kun riga kun sami wadataccen girke-girke masu ƙarancin carb don karin kumallo, abincin rana, da abincin dare akan wannan gidan yanar gizon. Bugu da ƙari, kowane farantin yana ƙunshi carbohydrate, mai, da rushewar furotin a ƙarshen girke-girke, yana sauƙaƙa muku don kiyaye macro na ku.
Duk abin da kuke buƙata shine ƙididdiga mai sauƙi.
Kuma a matsayin pro tip, za ka iya ajiye maƙunsar bayanan Excel na mako-mako a kan tebur ɗinka don ƙidaya macros na mako. Sa'a akan tafiya keto.