Ofaya daga cikin mafi yawan sakamako masu illa na canzawa zuwa ƙananan abincin ketogenic shine ciwon kai mai ban tsoro (wanda kuma ake kira ƙananan ciwon kai). Amma kar ka bari illolin kamar na la mura a cikin makon farko ko biyu sun kashe ku daga tafiyar keto.
Akwai ƙayyadaddun ka'idodin abinci mai gina jiki da hacks na salon rayuwa waɗanda za a iya bi don hana ciwon kai da ke haifar da rage yawan shan carbohydrate kwatsam.
Daga ƙarshe jikinka zai dace da yin amfani da mai don kuzari kuma alamun zasu tafi.
Ci gaba da karantawa don bincika dalilan da za ku iya samun ciwon kai na keto da matakan da za ku iya ɗauka don hana shi yayin da kuke girbi fa'idodin kiwon lafiya mai ƙarfi na ketosis.
Abinda ke ciki
Abin da ke faruwa da jikin ku lokacin da kuka yi keto a karon farko
Kila kun kashe wani yanki mai kyau na rayuwar ku don ciyar da jikin ku adadi mai yawa na carbohydrates, yawancin su daga tushen abinci da aka sarrafa.
Wannan yana nufin cewa ƙwayoyinku, hormones, da kwakwalwa sun dace don amfani da carbohydrates a matsayin babban tushen kuzarinku.
Canjawa zuwa tushen mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-ruwa-ya-na-za-za-za-ji-ya-na-za-za-za-za-za-za-za-za-za-a-na-sa.
Wannan rudani na rayuwa zai haifar da jikin ku ta hanyar "lokacin shigar".
Wannan shine lokacin da metabolism ɗin ku ke aiki akan kari don amfani da ketones don kuzari (mai) maimakon glucose (daga carbohydrates).
A wannan lokaci, kuna iya samun alamun alamun mura, waɗanda aka fi sani da "keto mura"Musamman ciwon kai da rudani na tunani, saboda jikin ku yana shiga cikin cirewar jiki daga carbohydrates.
Hazo na kwakwalwa al'ada ce a farkon Keto
Daya daga cikin alamun farko na wannan ".lokacin shigar"Yana fitowa daga kwakwalwar ku yana rasa babban tushen mai: glucose.
Idan baku taɓa cin abinci mai ƙarancin kuzari, mai mai yawa ba, kwakwalwar ku tana amfani da carbohydrates azaman tushen kuzari.
Lokacin da ka fara ƙara yawan kitsenka da ƙuntata carbohydrates, jikinka zai fara ƙonewa na ƙarshe na glycogen. Da farko, kwakwalwarka ba za ta san inda za ta sami makamashin da take buƙata ba saboda ƙarancin carbohydrates.
Yana da al'ada don fara kallon sararin samaniya, fuskantar ciwon kai, da jin haushi.
Kyakkyawan hanyar magance waɗannan alamun ita ce cin abinci mai ƙarancin-carb sosai idan kun fara fita. Ta wannan hanyar, jikinka yana tilasta cinye duk ma'adinan glycogen ɗinka da sauri.
Mutane da yawa suna ƙoƙari su rage yawan abincinsu na carbohydrate na tsawon lokaci, amma yin hakan zai sa hazon kwakwalwa ya daɗe.
Lokacin da kuka shiga yanayin ketosis, babban ɓangaren kwakwalwa yana fara ƙone ketones maimakon glucose. Yana iya ɗaukar 'yan kwanaki ko har zuwa makonni biyu kafin canji ya faru.
Abin farin ciki, ketones ɗaya ne tushen mai mai ƙarfi sosai ga kwakwalwa . Da zarar kwakwalwarka ta saba amfani da kitse don kuzari, aikin kwakwalwa yana inganta.
Yawancin karatu sun nuna cewa masu cin abinci na keto na dogon lokaci sun inganta fahimtar kwakwalwa. An yi la'akari da abincin ketogenic don magance yanayin kwakwalwa kamar asarar ƙwaƙwalwar ajiya ( 1 ) ( 2 ) ( 3 ).
Lokacin shigar da ketogenic yana da damuwa ga jikin ku
Idan ba tare da yawan sukari da ke cikin carbohydrates ba, jikin ku zai fara rage matakan sukarin jini da haɓaka samar da hormone cortisol na damuwa.
Cortisol shine hormone glucocorticoid wanda glandan adrenal suka fitar don tabbatar da cewa matakin kuzarinka ya isa ya rayu. Lokacin da matakan sukari na jini ya ragu, kwakwalwar ku tana siginar glandon adrenal don sakin cortisol. jikinka zai fara ƙone glycogen (glucose da aka adana) don man fetur.
Ƙuntata carbohydrates, sabili da haka abincin ketogenic, na iya zama kamar mummunan ra'ayi saboda karuwar damuwa na jiki yana haifar da sakin ƙarin cortisol. Amma ba haka lamarin yake ba. Bayan lokaci, jikinka zai daidaita kuma zai haɓaka fifiko don amfani da mai don man fetur ta hanyar ketosis.
Ɗaya daga cikin binciken ya kimanta nau'o'in nau'o'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in binciken): rage cin abinci mai gina jiki, rage cin abinci maras nauyi, da kuma cin abinci maras nauyi. Wannan binciken ya nuna cewa nau'ikan abinci daban-daban suna da tasirin tasirin rayuwa daban-daban, tare da rage cin abinci mai ƙarancin carbohydrate shine mafi inganci. 4 ).
Abubuwan da ke haifar da ciwon kai na ketogenic
Ɗaya daga cikin alamun bayyanar cututtuka na yau da kullum lokacin yin canje-canje na abinci mai mahimmanci, irin su abincin ketogenic, shine ciwon kai mai tsanani wanda ke tare da ƙuntataccen carbohydrate.
Lokacin da jikin ku ya kasance yana cin abinci mai wadataccen carbohydrate kamar burodi da kayan lambu masu sitaci gabaɗayan rayuwar ku, yin babban canji zuwa ƙona mai don mai zai buƙaci lokaci na daidaitawa.
Keto ciwon kai alama ce ta keto mura kuma bai kamata a kwatanta shi da mura ta al'ada ba. Murar Keto ba kwayar cuta ba ce ko mai yaduwa kuma ba ku da lafiya, kuna daidaitawa.
Me ke haifar da ciwon kai na Ketogenic?
Akwai manyan dalilai guda uku da za ku iya haɓaka ciwon kai bayan cin abinci mai ƙarancin carbohydrate: bushewa, rashin daidaituwa na electrolyte da kuma cire carbohydrate ko cire sukari.
Abincin da aka saba da shi na Yammacin Turai ya ƙunshi sukari mai yawa wanda ke ba jikin ku haɓaka nan take.
Sugar yana rinjayar kwakwalwar ku ta hanyar tsarin lada iri ɗaya wanda ake gani tare da abubuwa masu kama da juna, irin su hodar iblis, wanda kuke fuskantar alamomi masu kama da janyewar ƙwayoyi ( 5 ).
A haƙiƙa, shine "madaidaicin matakin sukari" shine ke da alhakin haɓakar sha'awar sukari. Yawan sukari da kuke ci, yawan kuna so.
Yaya tsawon lokacin ciwon kai keto?
Wasu mutane ƙila ba za su fuskanci wata alamar janyewar kwata-kwata ba. Dukkanmu mun bambanta kuma tsawon lokacin bayyanar cututtuka ya dogara da dalilai da yawa.
Misali, idan kun bi tsarin rage cin abinci mai ƙarancin carb kafin ku fara cin abinci na ketogenic kuma ku ci kayan lambu masu yawa (ko ƙarin kayan lambu masu inganci), akwai yuwuwar alamun alamun ku na ɗan gajeren lokaci ne ko ma waɗanda ba. akwai..
A matsakaita, ciwon kai na keto zai wuce tsakanin sa'o'i 24 zuwa mako guda.
A lokuta da ba kasafai ba, yana iya ɗaukar kwanaki 15 kafin bayyanar cututtuka su tafi.
Wasu mutane sun fi son fara cin abinci na ketogenic a karshen mako domin alamun sun fi jurewa kuma kada su shafi rayuwar yau da kullum.
Rashin ruwa ya zama ruwan dare yayin lokacin shigar ketogenic
Lokacin da kuka ɗauki salon rayuwar keto mai ƙarancin kitse, jikinku zai fara fitar da ruwa mai yawa.
Kada ku yi farin ciki sosai lokacin da kuka lura da babban asarar nauyi bayan fara cin abinci na ketogenic. Rage nauyin jiki ba kawai saboda asarar mai ba; ruwa ne ke fitowa daga jikinki.
An san Ketosis don tasirin diuretic mai ƙarfi. Wannan yana nufin cewa jikinka yana fitar da ruwa da electrolytes, wanda ke rage riƙe ruwa ( 6 ).
Ana adana ruwa a cikin jikin ku daga carbohydrates. Lokacin da ka ƙuntata carbohydrates, jikinka zai fara fitar da ruwa da sauri.
Ga kowane gram na glycogen (daga carbohydrates) da aka yi amfani da shi don makamashi, sau biyu yawan taro ya ɓace a cikin ruwa.
Da zarar jikinka ya shiga ketosis, ya fara adana glucose, amma asarar ruwa ya ci gaba. Samun ketones a jikin ku zai haifar da ƙara yawan fitar ruwa.
Shan ruwa mai yawa yayin daidaitawa ga ƙuntatawar carbohydrate yana da mahimmanci don rage alamun rashin ruwa da kiyaye lafiyar ku da jin daɗin ku gaba ɗaya.
Rashin daidaituwar lantarki ya zama ruwan dare yayin yin keto a karon farko
Babban electrolytes don kallo a hankali sune magnesium, sodium, da potassium.
Lokacin da jikinka ya fitar da ruwa, zai fara cire waɗannan mahimman abubuwan lantarki waɗanda ke da mahimmanci ga ayyuka daban-daban na jiki, kamar samar da makamashi, sarrafa zafin jiki, da ingantaccen aikin kwakwalwa.
Bukatun ku na yau da kullun na electrolyte sun fi girma akan keto idan aka kwatanta da abinci na yau da kullun.
Ƙarin electrolyte zai iya taimakawa yayin sauyawa.
- Babban ƙarfin Keto Electrolyte Allunan Madaidaici don Cike Gishirin Ma'adinai - Wannan ƙarin abincin na halitta ba tare da carbohydrates ga maza da mata ba shine manufa don sake cika gishiri ...
- Electrolytes tare da Sodium Chloride, Calcium, Potassium Chloride da Magnesium Citrate - Kariyar mu tana ba da mahimman gishirin ma'adinai guda 5, waɗanda ke da matukar taimako ga 'yan wasa kamar ...
- Samar da Watanni 6 zuwa Ma'aunin Ma'aunin Electrolyte - Kariyar kayan aikinmu na wata 6 ya ƙunshi mahimman gishirin ma'adinai guda 5 don jiki. Wannan hadin...
- Sinadaran Asalin Halitta Gluten Kyauta, Kyautar Lactose da Vegan - Wannan ƙarin an tsara shi da sinadarai na halitta. Kwayoyin mu na keto electrolyte sun ƙunshi dukkan gishirin ma'adinai guda 5 ...
- Menene Tarihin WeightWorld? - WeightWorld karamin kasuwancin dangi ne tare da gogewa sama da shekaru 15. A cikin duk waɗannan shekarun mun zama alamar alama a cikin ...
Abubuwan buƙatun sodium
Insulin yana taka muhimmiyar rawa wajen kiyaye electrolytes. Hormone ne wanda ke rage sukarin jini idan ya yi yawa ( 7 ).
Babban aikin insulin shine jigilar sukari cikin sel ta yadda za su iya amfani da shi don mai da saka sukari mai yawa a cikin mai. Hakanan yana aiki don haɓaka ƙwayar sodium a cikin kodan ( 8 ).
Lokacin da kuka fara cin abinci mara ƙarancin carb, matakan insulin ɗinku sun ragu sosai.
Sodium a ƙarshe yana jawo ruwa mai yawa zuwa kodan don shirya su don fitar da ruwa.
Karancin insulin a cikin jiki yana nufin cewa akwai ƙarancin sodium.
Ƙananan matakan sodium a cikin jikin ku shine ɗaya daga cikin manyan dalilan da za ku iya samun raguwar matakan makamashi da ciwon kai yayin da kuke cin abinci maras nauyi.
Nufin 5.000 zuwa 7.000 MG na sodium a ko'ina cikin yini.
Ana iya cinye wannan a cikin nau'in gishiri mai ruwan hoda na Himalayan, broth, broth na kashi, har ma da lozenges sodium.
Potassium bukatun
Idan ba ku da ƙarancin potassium, za ku iya samun damuwa, damuwa, maƙarƙashiya, matsalolin fata, ciwon tsoka, da bugun zuciya. 9 )
Don magance wannan, kuna buƙatar amfani da kusan 3000 MG na potassium kowace rana.
Anan akwai jerin abinci na ketogenic waɗanda ke ɗauke da adadi mai yawa na potassium:
- Kwayoyi: ~ 100-300 MG kowace hidimar oza daya
- Avocados: ~ 1,000 MG kowace hidima
- Kifi: ~ 800 MG kowace hidima
- Namomin kaza: ~ 100-200 MG kowace hidima
Yana da mahimmanci a lura cewa yawancin potassium na iya zama haɗari. Duk da yake zai yi wahala a kai ga matakin sama na matakan masu guba, yana da kyau a nisantar da abubuwan da ake amfani da su na potassium kuma a tsaya ga tushen asalin halitta da aka ambata a sama.
- AN TSARA don matakai daban-daban a cikin jiki. Yana son aikin jin tsoro da tsoka. Yana taimakawa kiyaye hawan jini na al'ada
- 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.
Abubuwan buƙatun magnesium
Duk da yake rashi na magnesium ba kamar na kowa ba ne ga masu cin abinci maras nauyi, yana da mahimmanci don kula da matakan mafi kyau.
Rashin magnesium na iya haifar da ciwon tsoka, dizziness da ciwon kai na ketogenic ( 10 ).
Matsakaicin shawarar yau da kullun ga mutane akan abincin ketogenic shine kusan MG 400 na magnesium kowace rana.
Gwada waɗannan abincin da ke da wadatar magnesium-keto:
- Dafaffen alayyahu: ~ 75 MG da kofin
- Dark cakulan koko foda: ~ 80 MG kowace cokali na koko foda
- Almonds: ~ 75 MG da 30g / 1 oz
- Kifi: ~ 60 MG da fillet
- Me yasa ake ɗaukar Capsules Magnesium Citrate na WeightWorld? - Kariyar capsules ɗin mu na magnesium ya ƙunshi kashi na 220mg na magnesium na halitta kowace capsule daga ...
- Fa'idodi da yawa na Magnesium ga Jiki - Wannan ma'adinai yana da fa'idodi da yawa tunda yana ba da gudummawa ga aiki na yau da kullun na tsarin juyayi, zuwa aikin tunani na yau da kullun, ...
- Ma'adinin Magnesium Ma'adinan Ga 'Yan Wasa - Magnesium shine tushen ma'adinai don motsa jiki na jiki, tun da yake yana taimakawa wajen rage gajiya da gajiya, daidaitawa ...
- Magnesium Citrate Supplement High Dose Capsules 100% Halitta, Vegan, Mai cin ganyayyaki da Keto Diet - Babban hadadden hadadden hadadden magnesium capsules gaba daya mai tsabta kuma ba ...
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- ME YA SA SAYYANA NUTRAVITA MAGNESIUM CITRATE
- ME YA SA KARBAR MAGNESIUM?: Hakanan ana kiranta Magnesium da "ma'adinan mai ƙarfi" saboda ƙwayoyin jikinmu sun dogara da shi don daidaita halayen rayuwa na yau da kullun, ...
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- YAYA MAGNESIUM KE TAIMAKA YAN WASA DA GUDU RIGA A LOKACIN ARZIKI ?: Matsayin magnesium, musamman lokacin matsanancin motsa jiki na mutanen da ke horarwa ko yin ...
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Yadda ake hana ciwon kai na keto
Ciwon kai wanda ke tasowa daga daidaitawa zuwa mai kona don mai ya samo asali ne daga ƙarancin ikon amfani da mai don kuzari yadda ya kamata.
Duk lokacin da karfin jikin ku na ƙona kitse ya sha wahala, kuna da wahalar rasa nauyi. Kuna jin yunwa sosai lokacin da sukarin jinin ku ya ƙare, komai yawan kitsen da kuke da shi don ƙonewa.
Don magance ciwon kai na keto, kuna buƙatar haɓaka sassaucin yanayin jikin ku don ƙona mai don kuzari maimakon glucose.
Sassaucin ƙwayar cuta shine ikon ku don daidaita iskar gas ɗin mai zuwa wadatar mai. Wannan shine ikon jikin ku don canzawa daga tushen mai zuwa wani (daga carbohydrates zuwa mai).
Alamun ciwon kai na Keto zai ragu nan da nan da zarar kun saba amfani da mai (ketones) don kuzari.
Anan akwai dabaru guda biyar da zaku iya aiwatarwa yau don hana ciwon kai keto:
# 1. Sha ruwa da gishiri
Lokacin da kuka fara cin abinci mara ƙarancin carb, matakan insulin ɗinku zai ragu a zahiri. Ba za ku riƙe sodium da yawa idan aka kwatanta da abincin gargajiya na yamma tare da matsakaicin adadin carbohydrates.
Hakanan zaka fara fitar da ruwan da aka adana lokacin da kake ƙuntata carbohydrates.
Rashin sodium shine ɗayan manyan abubuwan da ke haifar da ciwon kai na keto kuma ana iya rage shi ta hanyar ƙara ƙarin ruwa da gishiri zuwa tsarin ku.
Ƙara yawan gishiri da kuke ci yana da mahimmanci saboda yawan shan ruwa zai cire sodium a lokaci guda.
Cin broth ko broth na kashi zai taimake ku kula da isasshen adadin sodium.
Idan har yanzu kuna da wuyar ƙara yawan abincin ku na gishiri akan ƙarancin abinci mai ƙarancin carb, ƙara su da abubuwan haɗin sodium da ƙara ƙarin gishiri a kowane abinci zai taimaka.
- Kayan halitta kawai.
- Dafa shi a cikin tukunya a kan zafi kadan don 3 hours.
- Lactose-free, gluten-free da kwai.
- Kamar yadda za ku yi a gida.
- Marufi da aka sake yin fa'ida.
# 2. Yawan cin mai
Cin abinci mai yawa a cikin abincinku zai taimaka jikin ku ya saba amfani da mai don kuzari. Tunda kuna maye gurbin carbohydrates tare da mai a matsayin babban tushen adadin kuzari, yakamata ku kasance kuna cin kitse mai yawa fiye da da.
Ya kamata ku tabbatar da cewa 65-70% na jimlar adadin kuzari sun fito ne daga mai.
Ɗaukar lokaci don bin diddigin abincin ku ya kamata ya zama fifiko a farkon, saboda yana da sauƙi don rage ƙima. Wannan saboda fats sun fi adadin kuzari kuma zasu cika ku da sauri.
Ku ci nama mai kitse kamar naman haƙarƙarin ido, naman alade, kifi, da cinyoyin kaji. Ki zuba man kwakwa da man shanu a kowane abinci domin kara yawan kitsen ki.
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# 3. Dauki kari
Abubuwan kari na iya taimaka muku jujjuya ku zuwa injin ciyar da mai, amma yana da mahimmanci kada ku taɓa amfani da su kamar canji na rashin abinci.
Wasu mahimman bitamin da ma'adanai waɗanda zasu iya taimakawa rage ciwon kai na keto sun haɗa da:
- L-carnitine: Yawan cin mai daga abincin keto yana nufin cewa ana buƙatar ƙara yawan fatty acid zuwa cikin mitochondria don oxidation mai. Ana buƙatar Carnitine don ingantaccen sufuri.
- Coenzyme Q10: Wannan wani antioxidant ne da ke da alhakin tsarin salon salula na samar da makamashi. Wani kari ne wanda ke taimakawa tattara kitse kuma zai taimaka muku canzawa cikin ketosis da sauri.
- Omega-3 mai kitse : man kifi yana da ƙarfi na halitta anti-mai kumburi. Yin amfani da omega-3s kuma zai taimaka wajen rage matakan triglycerides a cikin jikin ku, wadanda ke da kitsen kwayoyin da ke cikin jini don amfani da su daga baya.
- ME YA SA SAYYANA COENZYME Q10 DAGA NUTRAVITA? CoQ10 capsules namu mai ƙarfi mai ƙarfi ya ƙunshi 200 MG na Coenzyme Q-10 ko 100% Ubiquinone ta halitta da sauƙi.
- ME YA SA KARBAR COQ10? - Coenzyme Q10 yana faruwa ne a cikin jiki kuma yana cikin dukkan sel azaman antioxidant. Lokacin da masu tsattsauran ra'ayi suka fi yawa ...
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# 4. Samun ƙarin motsa jiki
Nazarin ya nuna cewa motsa jiki na iya inganta sassaucin yanayin jikin ku.
Motsa jiki yana ƙara yawan amfani da mai kuma yana inganta asarar nauyi, duka biyun suna ba da gudummawa ga abubuwan da ke ba da gudummawa don yaƙar ciwon kai na ketogenic mai ban tsoro ( 11 ).
Wani bincike ya nuna cewa amfanin motsa jiki ya wuce rage kiba. Har ila yau yana taimakawa wajen gyara abubuwan da suka lalace. Wannan binciken ya nuna cewa bayan motsa jiki, an dawo da metabolism na mutanen da ke da nau'in ciwon sukari na 2 kuma sun sami damar yin amfani da adadin kuzari don samun kuzari yadda ya kamata. 12 ).
Samun al'adar motsa jiki zai taimake ka ka dawo da sassaucin ra'ayi da kuma motsa jikinka don ƙara yawan kitsen mai duka a lokacin motsa jiki da kuma lokacin hutawa.
Motsa jiki zai inganta yawan adadin da jikinka zai fara amfani da mai a matsayin babban tushen makamashi kuma zai taimaka wajen rage alamun ciwon kai na keto.
# 5. Kari tare da ketones na waje
Ɗaukar ketones na waje hanya ce mai tasiri don haɓaka matakan ketone ɗin ku, koda kuwa ba ku cika jujjuya kiba azaman tushen kuzarinku na farko ba. Suna iya ɗaga matakan beta-hydroxybutyrate (BHB) har zuwa 2 mMol bayan cinyewa.
Exogenous ketones yana haifar da raguwar glucose na jini saboda karuwa a ciki insulin sensitivity. Wannan yana da mahimmanci yayin lokacin ƙaddamarwa saboda yana shirya jikin ku don farawa fi son da fats don makamashi maimakon carbohydrates.
Har ila yau, sun ƙunshi adadi mai yawa na alli, magnesium, da sodium, waxanda suke da mahimmancin electrolytes da jikinka ke buƙata don ingantaccen kwakwalwa da aikin jiki.
Ta ƙara exogenous ketones zuwa na yau da kullun, zaku rage girman girman ciwon kai da ke haifar da keto.
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Kada a kashe ciwon kai na keto
Yayin da ciwon kai na keto zai iya zama mai banƙyama kuma zai iya hana ku ci gaba da cin abinci na keto, ɗaukar matakan da suka dace don rage bayyanar cututtuka ba shi da wahala kamar yadda wasu suka yi imani.
Maye gurbin muhimman abubuwan gina jiki da kuma ma'adanai, wajen yin akai-akai, da kuma rike a dace low-sitati, high-mai rage cin abinci zai tabbatar da cewa ka keto mura-kamar bayyanar cututtuka subside jima maimakon daga baya.
Ka tuna cewa ƙananan ciwon kai shine matakin ƙaddamar da tsari na yau da kullun kuma yana faruwa ga yawancin mutanen da suka ɗauki wannan hanyar cin abinci.
Hasken ƙarshen rami ya fi kusa fiye da yadda kuke zato. Bari wannan ya ƙarfafa ku da ku dage har sai kun fara dandana fa'idodin ƙarancin carbohydrate, salon salon keto mai ƙiba. Zai zama daraja!