Abincin Keto: Babban Jagora zuwa Abincin Ketogenic Karamin Carb

Abincin ketogenic abinci ne mai ƙiba, ƙarancin carbohydrate wanda ke ci gaba da samun shahara yayin da mutane da yawa suka gane fa'idodinsa wajen cimma ingantacciyar lafiya da burin dacewa.

Kuna iya amfani da wannan shafin azaman wurin farawa da cikakken jagora ga duk abin da kuke buƙatar sani game da abinci na ketogenic da yadda ake farawa a yau.

Hakanan zaka iya kallon bidiyon mu na youtube a takaice:

Menene abincin ketogenic?

Dalilin cin abinci na keto shine don shigar da jikin ku cikin ketosis da ƙona mai maimakon carbohydrates don man fetur. Wannan abincin ya haɗa da adadin mai mai yawa, isasshen adadin furotin, da ƙananan matakan carbohydrates.

Abincin keto gabaɗaya yana amfani da Ma'auni na macronutrients masu zuwa:.

  • 20-30% na adadin kuzari daga furotin.
  • 70-80% na adadin kuzari daga mai mai lafiya (kamar Omega-3 fatty acid, avocados, Man zaitun, kwakwa mai y man shanu mai ciyawa).
  • 5% ko ƙasa da adadin kuzari daga carbohydrates (ga yawancin mutane, wannan shine matsakaicin 20 zuwa 50 g net carbs kowace rana).

Abincin keto na likitanci, kamar waɗanda likitoci suka tsara don yara masu ciki farfadiya, sun fi tsanani. Gabaɗaya sun haɗa da kusan 90% mai, furotin 10%, kuma kusan kusan carbohydrates 0 gwargwadon yiwuwa.

Ta hanyar rushewar macronutrients, zaku iya canza yadda jikin ku ke amfani da kuzari. Don cikakken fahimtar tsarin, yana da mahimmanci don fahimtar yadda jikin ku ke amfani da makamashi a farkon wuri.

Yadda Abincin Keto ke Aiki

Lokacin da kuke cin abinci mai cike da carbohydrates, jikin ku yana canza waɗannan carbohydrates zuwa glucose (sukari na jini) wanda ke ƙara yawan sukarin jini.

Lokacin da matakan sukari na jini suka tashi, suna siginar jikin ku don ƙirƙirar insulin, hormone wanda ke ɗaukar glucose a cikin sel ɗin ku don a iya amfani da shi don kuzari. Wannan shine abin da aka sani da ƙwayar insulin (insulin). 1 ).

Glucose shine tushen kuzarin da jikinka ya fi so. Muddin ka ci gaba da cin carbohydrates, jikinka zai ci gaba da mayar da su zuwa sukari wanda aka ƙone don samun kuzari. A wasu kalmomi, lokacin da glucose ya kasance, jikinka zai ƙi ya ƙone rumbunan kitse.

Jikin ku ya fara ƙone mai ta hanyar kawar da carbohydrates. Wannan yana lalata ma'ajiyar glycogen (glucose da aka adana), yana barin jikin ku ba tare da wani zaɓi ba face fara kona shagunan kitse. Jikin ku ya fara canza fatty acids zuwa ketones, yana sanya jikin ku cikin yanayin yanayin rayuwa wanda aka sani da ketosis. 2 ).

Menene ketones?

A cikin ketosis, hanta tana canza fatty acid zuwa jikin ketone ko ketones. Waɗannan samfuran sun zama sabon tushen kuzarin jikin ku. Lokacin da kuka rage yawan abincin ku na carbohydrate kuma ku maye gurbin waɗancan adadin kuzari tare da kitse masu lafiya da carbohydrates, jikin ku yana amsawa ta hanyar zama mai daidaitawar keto, ko mafi inganci wajen ƙona mai.

Akwai ketones na farko guda uku:

  • Acetone.
  • Acetoacetate.
  • Beta-hydroxybutyrate (wanda aka fi sani da BHB).

A cikin yanayin ketosis, ketones suna ɗaukar wurin carbohydrates don yawancin dalilai ( 3 )( 4 ). Jikin ku kuma ya dogara da gluconeogenesis, canza glycerol, lactate da amino acid zuwa glucose, don hana matakan sukarin jini daga faduwa cikin haɗari.

Abu mafi mahimmanci shine cewa kwakwalwarmu da sauran gabobin na iya amfani da ketones don kuzari cikin sauƙi fiye da carbohydrates ( 5 )( 6 ).

Shi ya sa mafi yawan mutane suna samun ƙarar tsabtar tunani, ingantacciyar yanayi, da rage yunwa akan keto.

Wadannan kwayoyin halitta ma Suna da tasirin antioxidant da anti-inflammatory, wanda ke nufin za su iya taimakawa wajen juyawa da gyara lalacewar kwayar halitta sau da yawa ta hanyar cin sukari mai yawa, alal misali.

Ketosis yana taimakawa aikin jikin ku akan kitsen jikin da aka adana lokacin da abinci ba ya samuwa. Hakazalika, abincin keto yana mai da hankali kan "hana" jikin ku na carbohydrates, canza shi zuwa yanayin mai-ƙonawa.

Daban-daban na abinci ketogenic

hay manyan nau'ikan abinci na ketogenic guda hudu. Kowannensu yana ɗaukar hanya daban-daban don cin mai tare da cin carbohydrate. Lokacin yanke shawarar wace hanya ce mafi dacewa a gare ku, la'akari da burin ku, matakin dacewa, da salon rayuwa.

Daidaitaccen Abincin Ketogenic (SKD)

Wannan shine mafi na kowa kuma shawarar sigar abincin ketogenic. A ciki, lokaci ya yi da za a zauna a cikin gram 20-50 na net carbs kowace rana, mai da hankali kan isassun furotin da kuma cin mai mai yawa.

Abincin ketogenic da aka yi niyya (TKD)

Idan kai mutum ne mai ƙwazo, wannan hanya na iya yin aiki mafi kyau a gare ku. Abincin ketogenic na musamman ya haɗa da cin kusan gram 20-50 na net carbs ko ƙasa da mintuna 30 zuwa awa ɗaya kafin motsa jiki.

Abincin ketogenic na cyclical (CKD)

Idan keto yana jin yana tsorata ku, wannan babbar hanya ce ta farawa. Anan kuna tsakanin lokacin cin abinci mai ƙarancin carbohydrate na kwanaki da yawa, sannan lokacin cin abinci mai yawan carbohydrate (wanda yawanci yana ɗaukar kwanaki da yawa).

Abincin keto mai yawan furotin

Wannan tsarin yana kama da daidaitaccen tsarin (SKD). Babban bambanci shine abincin furotin. Anan kuna ƙara yawan furotin ɗinku sosai. Wannan sigar abincin keto ya fi kama da tsarin abincin Atkins fiye da sauran.

Lura: Hanyar SKD ita ce mafi yawan amfani da sigar keto da bincike. Don haka, yawancin bayanan da ke ƙasa sun shafi wannan daidaitacciyar hanya.

Nawa Protein, Fat, da Carbs Ya Kamata Ku Ci akan Keto?

Fats, sunadarai, da carbohydrates an san su da macronutrients. Gabaɗaya, rushewar macronutrients don abincin keto shine:

  • Carbohydrates: 5-10%.
  • Protein: 20-25%.
  • Fat: 75-80% (wani lokaci fiye ga wasu mutane).

Macronutrients ze zama ginshiƙi na kowane abinci na ketogenic, amma akasin ra'ayi mai mahimmanci, babu wani rabo na macronutrient guda ɗaya wanda ke aiki ga kowa da kowa.

Madadin haka, zaku sami saiti na musamman na macros bisa:

  • Burin jiki da tunani.
  • Tarihin lafiya.
  • Matakan aiki.

Abincin Carbohydrate

Ga mafi yawan mutane, kewayon 20-50 grams na abincin carbohydrate kowace rana ya dace. Wasu mutane na iya zuwa gram 100 kowace rana kuma su kasance cikin ketosis.

Abincin gina jiki

Don ƙayyade adadin furotin da za ku ci, la'akari da tsarin jikin ku, madaidaicin nauyi, jinsi, tsayi, da matakin aiki. Da kyau, ya kamata ku ci 0.8 grams na furotin a kowace laban na nauyin jiki. Wannan zai hana asarar tsoka.

Kuma kada ku damu da cin abinci "yawan" furotin keto, ba zai fitar da ku daga ketosis ba.

Cin mai

Bayan ƙididdige adadin adadin kuzari na yau da kullun wanda yakamata ya fito daga furotin da carbohydrates, ƙara lambobi biyu kuma cire daga 100. Wannan adadin shine adadin adadin kuzari da yakamata ya fito daga mai.

Ƙididdigar adadin kuzari ba lallai ba ne akan keto, kuma bai kamata ba. Lokacin da kuke cin abinci mai yawan kitse, ya fi cika fiye da abinci mai yawan carbohydrates da sukari. Gabaɗaya, wannan yana rage yiwuwar cin abinci. Maimakon kirga adadin kuzari, kula da matakan macro na ku.

Don ƙarin karatu, ƙarin koyo game da micronutrients a cikin abincin ketogenic.

Menene bambanci tsakanin Keto da Low-Carb?

Yawancin abincin keto ana haɗa su tare da sauran ƙananan abincin carbohydrate. Koyaya, babban bambanci tsakanin keto da ƙananan carb shine matakan macronutrients. A yawancin bambance-bambancen ketogenic, 45% na adadin kuzarinku ko fiye zasu fito daga mai, don taimakawa jikin ku canzawa zuwa ketosis. A kan ƙananan abincin carbohydrate, babu takamaiman abincin yau da kullun don mai (ko wasu macronutrients).

Maƙasudai tsakanin waɗannan abincin kuma sun bambanta. Manufar keto shine shiga cikin ketosis, don haka jikin ku ya daina amfani da glucose don man fetur a cikin dogon lokaci. Tare da ƙarancin abincin carbohydrate, ba za ku taɓa shiga cikin ketosis ba. A zahiri, wasu abubuwan abinci suna yanke carbohydrates na ɗan gajeren lokaci, sannan ƙara su baya.

Abincin da za a ci akan abincin ketogenic

Yanzu da kuka fahimci mahimman abubuwan da ke bayan abincin ketogenic, lokaci yayi da za ku yi jerin siyayyar ku rage cin abinci kuma ku isa babban kanti.

A kan abincin ketogenic, za ku ji daɗi abinci mai gina jiki kuma za ku guje wa abubuwan da ke da wadatar carbohydrates.

Nama, qwai, goro, da tsaba

Koyaushe zaɓi mafi kyawun naman da za ku iya bayarwa, zaɓin naman sa mai ciyayi da ciyawa a duk lokacin da zai yiwu, kifi da aka kama, da kiwo mai dorewa, naman alade da ƙwai.

Kwayoyi da iri ma suna da kyau kuma an fi cin su danye.

  • Naman sa: nama, nama, gasa, naman sa, da casseroles.
  • Kaji: kaza, kwarto, agwagwa, turkey da nonon daji.
  • Naman alade: Naman alade, sirloin, sara, naman alade da naman alade ba tare da sukari ba.
  • Kifi: mackerel, tuna, salmon, trout, halibut, cod, catfish da mahi-mahi.
  • Ruwan ƙashi: ruwan kashin naman sa da ruwan kashin kaza.
  • Abincin teku: kawa, clams, kaguwa, mussels da lobster.
  • Viscera: zuciya, hanta, harshe, koda da kuma ƙoda.
  • Qwai: Iblis, soyayye, guntu da tafasa.
  • Cordero.
  • Awaki.
  • Kwayoyi da iri: macadamia goro, almonds, da man gyada.

Ƙananan kayan lambu

Kayan lambu hanya ce mai kyau don samun a lafiyayyen kashi na micronutrients, don haka hana ƙarancin abinci mai gina jiki a cikin keto.

  • Ganyen ganye masu ganye, irin su Kale, alayyahu, chard, da arugula.
  • Cruciferous kayan lambu, ciki har da kabeji, farin kabeji, da zucchini.
  • Letas, ciki har da iceberg, romaine, da man shanu.
  • Kayan lambu da aka haɗe kamar sauerkraut da kimchi.
  • Sauran kayan lambu kamar namomin kaza, bishiyar asparagus, da seleri.

Keto-Friendly Kiwo

Zaɓi mafi girman ingancin da za ku iya samun kuɗi ta hanyar zaɓi free kewayon kiwo kayayyakin, duka da kwayoyin halitta a duk lokacin da zai yiwu. Ka guje wa samfuran kiwo mai ƙarancin mai ko mai maras kitse ko samfuran da ke da yawan sukari.

  • Man shanu da gishiri kiwo.
  • Kirim mai nauyi da kirim mai nauyi.
  • Abubuwan kiwo kamar kefir da yogurt.
  • Kirim mai tsami.
  • Gishiri mai wuya da mai laushi.

Ƙananan 'ya'yan itatuwa masu sukari

Ku kusanci 'ya'yan itace tare da taka tsantsan akan keto, saboda yana ɗauke da adadi mai yawa na sukari da carbohydrates.

  • Avocados ('ya'yan itace daya tilo da za ku iya morewa da yawa).
  • Organic berries kamar raspberries, blueberries, da strawberries (hantsi a rana).

Lafiyayyen mai da mai

Tushen lafiyayyan mai sun hada da man shanu mai ciyawa, tallow, ghee, man kwakwa, man zaitun, dabino mai dorewa, da Farashin MCT.

  • Man shanu da gishiri.
  • Man shanu.
  • Ma mayonnaise.
  • Man kwakwa da man kwakwa
  • Linseed man fetur.
  • Man zaitun
  • Sesame man man.
  • Man MCT da MCT foda.
  • Man gyada
  • Man zaitun
  • Avocado mai.

Abincin da za a guje wa kan abincin Keto

Shin ya fi kyau guje wa abinci masu zuwa a kan abincin keto saboda yawan abun ciki na carbohydrate. Lokacin farawa keto, share firij ɗinku da kabad ɗin ku ba da gudummawar abubuwan da ba a buɗe ba kuma jefa sauran.

Ganye

An ɗora hatsi da carbohydrates, don haka yana da kyau a kawar da duk hatsin da ke kan keto. Wannan ya haɗa da dukan hatsi, alkama, taliya, shinkafa, hatsi, sha'ir, hatsin rai, masara, da kuma quinoa.

Wake da legumes

Yayin da yawancin masu cin ganyayyaki da masu cin ganyayyaki suka dogara da wake don abun ciki na furotin, waɗannan abincin suna da girma a cikin carbohydrates. A guji cin wake, kaji, wake, da lentil.

'Ya'yan itãcen marmari masu yawan sukari

Yayin da yawancin 'ya'yan itatuwa suna cike da antioxidants da sauran micronutrients, suna da wadata a cikin fructose, wanda zai iya fitar da ku daga ketosis cikin sauƙi.

A guji apples, mangoes, abarba, da sauran 'ya'yan itatuwa (banda ƴaƴan berries).

Ganyen kayan marmari

A guji kayan lambu masu sitaci kamar dankali, dankali mai dadi, wasu nau'ikan kabewa, parsnips, da karas.

Kamar 'ya'yan itace, akwai fa'idodin kiwon lafiya da ke tattare da waɗannan abinci, amma kuma suna da yawa a cikin carbohydrates.

Sukari

Wannan ya haɗa da, amma ba'a iyakance shi ba, kayan zaki, kayan zaki na wucin gadi, ice cream, smoothies, sodas, da ruwan 'ya'yan itace.

Ko da kayan yaji kamar ketchup da barbecue sauce galibi ana cika su da sukari, don haka tabbatar da karanta lakabin kafin ƙara su cikin tsarin abincin ku. Idan kuna son wani abu mai daɗi, gwada ɗaya keto-friendly kayan zaki girke-girke An yi shi da ƙarancin glycemic sweeteners (kamar stevia o erythritol) maimakon haka.

barasa

Wasu abubuwan giya Suna da ƙananan ƙididdigar glycemic kuma sun dace da abincin ketogenic. Koyaya, ku tuna cewa lokacin da kuke shan barasa, hanta za ta fi son sarrafa ethanol kuma ta daina samar da ketones.

Idan kun kasance kan abincin keto don rasa nauyi, kiyaye yawan shan barasa. Idan kuna sha'awar hadaddiyar giyar, tsaya ga masu haɗin sukari masu ƙarancin sukari kuma ku guje wa yawancin giya da giya.

Amfanin kiwon lafiya na abincin ketogenic

Abincin ketogenic yana da alaƙa da fa'idodin kiwon lafiya masu ban mamaki waɗanda suka wuce fiye da asarar nauyi. Waɗannan kaɗan ne daga cikin hanyoyin da keto zai iya taimaka muku jin daɗi, ƙarfi, da haske.

Keto don asarar nauyi

Wataƙila babban dalilin keto shahara: asara na mai dorewa. Keto zai iya taimakawa wajen rage nauyin jiki, kitsen jiki, da kuma yawan jiki yayin da yake kiyaye yawan tsoka ( 7 ).

Keto don matakan juriya

Abincin ketogenic zai iya taimakawa inganta matakan juriya don 'yan wasan. Duk da haka, yana iya ɗaukar lokaci don 'yan wasa su daidaita zuwa mai kona maimakon glucose zuwa samu makamashi

Keto don lafiyar hanji

Yawancin karatu sun nuna haɗin gwiwa tsakanin ƙananan ciwon sukari da haɓakawa a cikin alamun ciwon hanji (IBS). Ɗaya daga cikin binciken ya nuna cewa cin abinci na ketogenic zai iya inganta ciwon ciki da kuma yanayin rayuwa gaba ɗaya a cikin mutane tare da IBS.

Keto don ciwon sukari

Abincin ketogenic na iya taimakawa daidaita glucose da matakan insulin a ciki jinin. Rage haɗarin juriya ga insulin zai iya taimakawa hana cututtuka na rayuwa kamar nau'in ciwon sukari na 2.

Keto don lafiyar zuciya

Abincin keto na iya taimakawa rage abubuwan haɗari don cututtukan zuciya, ciki har da ingantawa a cikin matakan HDL cholesterol, hawan jini, triglycerides, da LDL cholesterol (wanda ke da alaka da plaque a cikin arteries) 8 ).

Keto don lafiyar kwakwalwa

An danganta jikin Ketone zuwa yuwuwar fa'idodin neuroprotective da anti-mai kumburi. Don haka, abincin keto zai iya tallafawa waɗanda ke da yanayi kamar cututtukan Parkinson da Alzheimer, a tsakanin sauran cututtukan kwakwalwa masu lalacewa ( 9 )( 10 ).

Keto ga farfadiya

An halicci abinci na ketogenic a farkon karni na 20 don taimakawa hana kamuwa da cututtuka a cikin marasa lafiya na farfadiya, musamman yara. Har wa yau, ana amfani da ketosis azaman hanyar warkewa ga waɗanda ke fama da cutar epilepsia ( 11 ).

Keto don PMS

Kimanin kashi 90 cikin XNUMX na mata suna fuskantar ɗaya ko fiye da alamun da ke da alaƙa da PMS ( 12 )( 13 ).

Abincin keto zai iya taimakawa wajen daidaita sukarin jini, yaƙar kumburi na yau da kullun, haɓaka kantin kayan abinci, da kawar da sha'awar, duk abin da zai iya taimakawa. sauƙaƙa alamun ciwon premenstrual.

Yadda ake sanin lokacin da kuke cikin ketosis

Ketosis na iya zama yanki mai launin toka, saboda akwai nau'ikansa daban-daban. Gabaɗaya, yana iya ɗaukar kusan kwanaki 1-3 don isa cikakkiyar ketosis.

Hanya mafi kyau don saka idanu matakan ketone shine ta hanyar gwaji, wanda zaku iya yi a gida. Lokacin da kuke cin abinci akan abinci na ketogenic, yawan ketones suna zubewa zuwa wurare daban-daban na jiki. Wannan yana ba ku damar auna matakan ketone a hanyoyi da yawa:

  • A cikin fitsari tare da gwajin gwaji.
  • A cikin jini tare da glucometer.
  • Akan numfashin ku tare da mitar numfashi.

Kowace hanya tana da fa'ida da rashin amfani, amma auna ketones a cikin jini galibi shine mafi inganci. Kodayake shine mafi arha, gwajin fitsari yawanci shine mafi ƙarancin ingantacciyar hanya.

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  • Nazarin ya ba da shawarar zaɓar lokaci don tattara samfurin fitsari da yin gwajin ketone da pH. Yana da kyau a fara fara yin su da safe ko da daddare na wasu sa'o'i...
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  • Fast ketosis tip. Yanke Carb don Shiga Ketosis Hanya mafi sauri don shiga cikin ketosis tare da abincinku shine ta iyakance carbohydrates zuwa 20% (kimanin 20g) na jimlar adadin kuzari kowace rana akan ...

Kari don tallafawa abincin ketogenic

Kari sune hanyar da ta shahara don haɓaka fa'idodin abincin ketogenic. Ƙara waɗannan abubuwan kari tare da keto mai lafiya da tsarin tsarin abinci na abinci duka na iya taimaka muku jin mafi kyawun ku yayin tallafawa burin lafiyar ku.

Exogenous ketones

Exogenous ketones Su ne ƙarin ketones, yawanci beta-hydroxybutyrate ko acetoacetate, waɗanda ke taimaka maka ƙarin haɓakar kuzari. Kuna iya ɗauka exogenous ketones tsakanin abinci ko don saurin fashewar kuzari kafin motsa jiki.

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  • Ƙarin don Taimakawa Daidaita Ketosis - Baya ga taimakawa kowane nau'in abinci kuma musamman abincin keto ko ƙarancin abincin carbohydrate, waɗannan capsules kuma suna da sauƙin ...
  • Ƙarfin yau da kullun na Keto ketones na Watanni 3 - Kariyar ketone ɗin mu na halitta raspberry da ƙari yana ƙunshe da dabarar ketone mai ƙarfi mai ƙarfi Tare da Rasberi Ketone ...
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  • Za a iya amfani da Rasberi Ketone azaman ƙarin abinci a cikin abincinmu, saboda yana taimakawa ƙone kitsen da ke cikin jikinmu
  • Nazarin kimiyya ya nuna cewa cin abinci mai wadataccen abinci na ketone yana taimakawa wajen dawo da kiba da abinci mai kitse ya jawo.
  • Hanyoyin da za a iya aiwatar da aikin ketone shine cewa yana motsa maganganun wasu kwayoyin halitta, wadanda ke cikin nama mai kitse, wanda ke taimakawa wajen ƙone kitsen da aka tara.
  • Har ila yau yana dauke da Green Coffee wanda ke taimakawa wajen rage yawan glucose da hanta ke fitarwa, wanda ke sa jiki ya yi amfani da abubuwan da ke tattare da glucose da ke dauke da kitse.
  • Don duk waɗannan dalilai, haɓaka abincinmu tare da Ketone zai iya taimaka mana mu rasa waɗannan karin kilo don samun damar nuna cikakkiyar adadi a lokacin rani.
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MCT OIL da foda

MCTs (ko matsakaicin sarkar triglycerides) nau'in fatty acid ne wanda jikinka zai iya jujjuya makamashi cikin sauri da inganci. Ana fitar da MCT daga kwakwa kuma ana sayar da su da farko a cikin ruwa ko foda.

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Collagen protein

Collagen Shi ne mafi yawan furotin a cikin jikin ku, yana tallafawa ci gaban gidajen abinci, gabobin jiki, gashi da kyallen takarda. Amino acid a cikin abubuwan da ake amfani da su na collagen kuma na iya taimakawa tare da samar da makamashi, gyaran DNA, detoxification, da narkewa mai kyau.

Kariyar abubuwan gina jiki

Keto Micro Greens suna samar da ma'adanai a cikin guda ɗaya. Kowane girman hidima ya ƙunshi nau'o'i 14 na 'ya'yan itatuwa da kayan marmari daban-daban guda 22, da ganyaye na MCT da mai don taimakawa tare da sha.

Sunan furotin

Kari Whey wasu karin abubuwan da aka yi nazari mafi kyau don tallafawa asarar nauyi, samun tsoka, da farfadowa ( 14 )( 15 ). Tabbatar zabar kawai madarar ciyawar ciyawa kuma a guji foda da sukari ko duk wani abin da zai iya ƙara sukarin jini.

Electrolytes

Ma'auni na Electrolyte shine ɗayan mafi mahimmanci, amma mafi yawan kulawa, abubuwan haɗin gwaninta na cin abinci na ketogenic. Kasancewar keto na iya haifar da fitar da electrolytes da yawa fiye da yadda aka saba, don haka dole ne ku sake cika su da kanku - ƴan kaɗan ne suka sani lokacin fara tafiyar keto. 16 ).

Ƙara ƙarin sodium, potassium, da calcium zuwa abincin ku ko ɗauki kari wanda zai iya taimakawa wajen tallafawa jikin ku.

Shin abincin keto lafiya ne?

Ketosis yana da lafiya da yanayin rayuwa na halitta. Amma sau da yawa ana kuskure don yanayin rayuwa mai haɗari mai haɗari da ake kira ketoacidosis, wanda galibi ana gani a cikin mutane tare da ciwon sukari.

Samun matakan ketone a cikin kewayon 0.5-5.0mmol / L ba haɗari ba ne, amma yana iya haifar da matsaloli iri-iri marasa lahani da aka sani da "keto mura."

Alamomin mura Keto

Mutane da yawa dole su magance illa na gama gari na ɗan gajeren lokaci kama da alamun mura yayin da suke daidaitawa da mai. Waɗannan alamun wucin gadi sune abubuwan da ke haifar da bushewar ruwa da ƙananan matakan carbohydrate yayin da jikin ku ke daidaitawa. Suna iya haɗawa da:

  • Ciwon kai
  • Rashin nutsuwa.
  • Ciwon ciki
  • Hazo na kwakwalwa.
  • Ciwon ciki.
  • Ƙananan dalili

Ana iya rage alamun cutar ta Keto sau da yawa ta hanyar shan ketone kari, wanda zai iya taimakawa wajen yin canji zuwa ketosis mafi sauƙi.

Misalin Shirye-shiryen Abincin Abincin Keto tare da Girke-girke

Idan kuna son ɗaukar duk zato daga zuwa keto, tsare-tsaren abinci babban zaɓi ne.

Saboda ba a fuskantar da dama na yanke shawara kowace rana, tsarin abinci na girke-girke na iya sa sabon abincin ku ya zama mai ban sha'awa.

Kuna iya amfani da mu Tsarin abinci na Keto don masu farawa a matsayin jagorar farawa mai sauri.

Abincin Keto Ya Bayyana: Fara Da Keto

Idan kuna sha'awar cin abinci na ketogenic kuma kuna son ƙarin koyo game da wannan salon rayuwar da dubban mutane ke bi, duba waɗannan labaran da ke ba da fa'ida da sauƙi don bin bayanai.

  • Abincin Keto vs. Atkins: Menene bambance-bambance kuma wanne ya fi kyau?
  • Yin Azumin Keto Mai Wuta: Yadda Ya danganci Abincin Keto.
  • Sakamakon Abincin Keto: Yaya Saurin Rage Nauyi Tare da Keto?

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