Abincin ketogenic shine ƙarancin-carbohydrate, abinci mai yawan gina jiki. mai shahararriyar sakamakonsa mai ban mamaki a cikin asarar nauyi da fa'idodin kiwon lafiya salud yana nufin.
Nazarin cin abinci na Keto yana nuna hasara mai sauri, rage cin abinci, matakan makamashi mafi girma, mafi kyawun yanayi, rage yawan kumburi, raguwa a juriya ga insulin da dai sauransu ( 1 )( 2 )( 3 )( 4 ).
A cikin wannan labarin, zaku sami cikakken tsarin cin abinci na keto, sauƙin girke-girke na keto, jerin siyayyar keto, da shawarwari masu taimako don kawar da manyan shakku yayin farawa akan abincin keto.
Abinda ke ciki
Matakai 4 na Farko don Mafarin Keto
Waɗannan matakan suna da sauƙi, amma suna iya taimaka muku saita kanku don samun nasara kafin nutsewa cikin yankan carbs, yin balaguron siyayyar keto, ko dafa abinci keto girke-girke.
# 1: lissafta macro
Dukan abincin keto ya ta'allaka ne akan cimmawa da kiyaye yanayin yanayin rayuwa ketosis, wanda ke buƙatar canzawa daga carbohydrates zuwa mai don man fetur.
A al'ada, carbohydrates da kuke ci suna jujjuya su zuwa glucose yayin narkewa, wanda kwakwalwar ku, tsokoki, da gabobin ku ke amfani da su azaman tushen kuzari.
Amma lokacin da kuka ci carbohydrates kaɗan, jikinku zai fara raguwa da yawa (kitsen da aka adana, da kuma kitsen abinci), kuma hantar ku tana samar da ketones don madadin man kwakwalwa.
Don cimma ketosis, dole ne ku ci daidai rabo na macronutrients (protein, mai, da carbohydrates).
# 2: koyi kirga adadin kuzari
Kidayar net carbs yana da mahimmanci kamar sanin macro da za ku ci.
Yawancin mutane na iya zama a cikin ketosis ta hanyar cin 20-50 grams na carbohydrates ko ƙasa da haka kowace rana, wanda ba shi da wahala a cimma shi, amma dole ne ku koyi karanta lakabin don gano abubuwan da ke cikin gidan yanar gizon. carbohydrates na abinci.
# 3: tsara dabarun shirya abinci
Sai dai idan kun damu da ciyar da lokaci mai yawa don dafa abinci da tsaftacewa kowace rana, za ku so ku ƙware gaba shiri na comidas. Baka taba yi ba? Kar ku damu, abu ne mai sauqi qwarai. Ko da shirya tushen furotin guda biyu ko wanke kayan lambu daidai lokacin da kuka dawo gida daga kantin kayan miya na iya taimakawa aikin gida cikin sauƙi da sauri.
# 4: Haɗa sauran kayayyaki
Kuna iya shiga cikin ketosis, rasa nauyi, kuma ku kasance lafiya ba tare da komai ba face fahimtar ainihin keto da ingantaccen tsarin abinci na tushen abinci.
Koyaya, ga jerin kayan abinci na keto (ba abinci ba) waɗanda zasu iya sauƙaƙe tafiyar keto ɗinku kuma mafi daɗi:
- Ketone gwajin tube don tabbatar da kasancewa a cikin ketosis.
- Wurin ciye-ciye Babban-Protein Keto don abinci mai gina jiki kan tafiya.
- Ma'aunin abinci don girke-girke na keto.
- Gilashin Ajiya Abinci don amfani da firiji da tafiye-tafiye (la'akari da wasu sifofi daban-daban da masu girma dabam don jita-jita na gefe guda ɗaya, nau'ikan nau'ikan abinci mai ƙarfi, miya da stews, da yanki na girman dangi).
- Jakar kankara.
- Keto electrolytes don samun ruwa, musamman idan kuna motsa jiki akai-akai.
- Farashin MCT o MCT mai foda don cimma ketosis da sauri da sarrafa alamun keto mura.
- Sarrafa matakin ƙona kitse da rasa nauyi cikin sauƙi: Ketones sune babban alamar cewa jiki yana cikin yanayin ketogenic. Suna nuna cewa jiki yana ƙonewa ...
- Mafi dacewa ga masu bin abincin ketogenic (ko ƙananan carbohydrate): ta amfani da tsiri zaka iya sarrafa jiki cikin sauƙi kuma ka bi duk wani abinci mai ƙarancin carbohydrate yadda ya kamata.
- Ingancin gwajin dakin gwaje-gwaje a yatsanka: mai rahusa da sauƙi fiye da gwaje-gwajen jini, waɗannan tube 100 suna ba ku damar bincika matakin ketones a kowane ...
- - -
- AUNA IDAN KANA ƙona kitse: Ma'aunin ma'aunin fitsari na Luz Keto zai ba ku damar sanin daidai idan metabolism ɗin ku yana ƙone mai kuma a wane matakin ketosis kuke a kowane ...
- MAGANAR KETOSIS DA AKE BUGA A KOWANNE TSARKI: Ɗauki igiyoyin tare da ku kuma bincika matakan ketosis ɗinku a duk inda kuke.
- SAUKIN KARANTAWA: Yana ba ku damar fassara sakamakon cikin sauƙi kuma tare da madaidaicin gaske.
- Sakamako a cikin daƙiƙa: A cikin ƙasa da daƙiƙa 15 launi na tsiri zai nuna yawan adadin ketone don haka zaku iya tantance matakin ku.
- KA YI ABINCI KETO LAFIYA: Za mu yi bayanin yadda ake amfani da tsiri dalla-dalla, mafi kyawun shawarwari daga masana abinci mai gina jiki don shigar da ketosis da samar da ingantaccen salon rayuwa. Shiga zuwa...
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- 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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- Me yasa WeightWorld Tsabtace Rasberi Ketone? - Mu Pure Rasberi Ketone capsules dangane da tsantsa tsantsa rasberi sun ƙunshi babban taro na 1200 MG kowace capsule da ...
- High Concentration Rasberi Ketone Rasberi Ketone - Kowane capsule na Rasberi Ketone Pure yana ba da babban ƙarfin 1200mg don saduwa da adadin shawarar yau da kullun. Mu...
- Yana Taimakawa Daidaita Ketosis - Baya ga dacewa da keto da abinci maras-carb, waɗannan capsules na abinci suna da sauƙin ɗauka kuma ana iya ƙara su cikin ayyukan yau da kullun, ...
- Keto Supplement, Vegan, Gluten-Free da Lactose Free - Rasberi Ketones babban tushen shuka ne ainihin asalin halitta mai aiki a cikin sigar capsule. Dukkanin sinadaran sun fito ne daga...
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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 ...
- Ya dace da masu cin ganyayyaki da masu cin ganyayyaki da kuma na Keto Diet - Rasberi Ketone Plus ya ƙunshi nau'ikan sinadarai iri-iri, waɗanda duka tushen shuka ne. Wannan yana nufin cewa...
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- VERSATILE: Jakunkunan kankara ba kawai dacewa da yin ƙwallan ice cream na yau da kullun ba, har ma don daskarewa abubuwan sha da ruwan 'ya'yan itace!
- KYAUTA: Za a iya cire kubewar kankara ɗaya ɗaya kuma cikin sauƙin cirewa ta yayyage takardar filastik.
- TSAFTA: Domin ana yin ƙanƙara a cikin jakar, kullun kankara ɗinku koyaushe za a kiyaye su cikin tsafta daga haɗuwa da sauran abinci a cikin firiji.
- SAUKI A AMFANI: Aiki mai sauƙi: kawai zuba ruwa a cikin fakitin kankara, juya jakar kuma yana rufe godiya ga rufewar atomatik.
- IYALAN ISAR ISAR: jakar 50x na kankara
- Kerl - Jaka don ƙwallan kankara 360 (tare da rufewa ta atomatik)
- Sauƙaƙan shiri na ƙwallon kankara. Tare da rafi mai haske na ruwa bari jakar ta cika da ruwa kuma akasin haka.
- Rufewa ta atomatik wanda ke rufe jaka. Sanya jaka a cikin injin daskarewa.
- Bayan daskarewa, ana iya cire kwallayen mutum sauƙin daga jaka.
- Kerl's polyethylene kayan kankara ba su da guba kuma suna tsaka-tsaka.
- SET OF glass 18 kwantenan abinci - Wannan saitin ya ƙunshi kwantena gilashi 9 da fayyace leda 9. Kwantenan suna da girma da siffofi daban-daban. Akwai kwantenan siffa guda 2...
- PREMIUM BOROSILIcate GLASS DA BPA KYAUTA FALASTIC - Akwatunan gilashin abinci an tsara su da kyau kuma an yi su daga gilashin borosilicate mai ɗorewa tare da ...
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- MICROWAVE DA FRIZER LAFIYA - Gilashin kwantena microwave da tanda lafiyayye (ba tare da murfi ba) (har zuwa 450 ℃) kuma suna da aminci ga injin daskarewa. Wannan ya sa su ...
- SAUKAR TSAFTA DA KYAUTA - Akwatunan ajiyar abinci na gilashi suna da aminci don tsaftacewa marar wahala. Ana iya adana su a ko'ina kamar yadda suke ...
- Saitin kwantena abinci na gilashin 7 da murfi masu dacewa: 2 kwantena na rectangular 1.023 ml, kwantena na rectangular 2 455 ml, akwati 1 zagaye 796 ml, da 2 ...
- Sauƙi don tsaftacewa: kwantenan ajiya na gilashin borosilicate ba mara ƙarfi wanda ba zai sha tabo ko ƙamshi ba, tsayayya da lalata kuma yana da sauƙin tsaftacewa.
- Filastik BPA-Free mai iska: Filastik murfi suna kulle amintacce kuma sun haɗa da zoben silicone don matsewa, hatimi mai yuwuwa.
- Tanda, microwave, injin daskarewa da injin wanki, amintaccen ginin gilashi. Babban kayan wanki-mai lafiyayyen murfi na filastik
- Manufa da yawa: Gilashin kwantena tare da murfi suna da kyau don adana abinci (kamar taliya), ɗaukar abinci don aiki ko amfani da shi azaman akwati don abinci da aka shirya.
- kwandon sufurin abinci
- Kunshin: 1 yanki
- ganga mai iya tarawa
- tare da bawul ɗin tururi
- Thermal girgiza juriya
Idan baku shirya siyan ƙarin kayayyaki ba tukuna, kar a kashe ku da tunanin kashe kuɗi. Yayin da kuke shirin koyo, siyayyar keto mai wayo na iya zama kusan arha kamar kowane abinci mai lafiya.
Mafi kyawun abincin keto-friendly don tsarin abincin ku
Lokacin da kuka fara cin abincin keto, yana iya zama kamar an iyakance ku ga gajeriyar jerin abinci. Amma hakan ba zai iya zama nisa daga gaskiya ba.
Kuna iya haɗa yawancin kayan lambu, samfuran dabbobi masu lafiya da yawa kamar nama, qwai, da kifi, da tarin kitse masu lafiya. Akwai ma daki don wasu dadi 'ya'yan itatuwa masu dacewa da keto.
Ci gaba da karantawa don koyan wane nau'in abinci mai ƙanƙara, mai yawan mai zai iya tallafawa burin keto ɗin ku.
Fats: Mafi kyawun Kitse 13 akan Abincin Ketogenic
A kan keto, kusan kashi 70% na jimlar adadin kuzari na yau da kullun za su fito daga mai.
Don tabbatar da cewa abincin ku na keto yana da lafiya, ya kamata ku zaɓi kitse masu inganci - waɗanda suka fito daga tushen abinci mai gina jiki mai yawa, ba kitse mai kumburin da aka sarrafa fiye da yadda ake samu a daidaitaccen abincin Amurkawa ko Turai ba.
Akwai su da yawa kitso da mai wanda yakamata ki kiyaye, ciki har da waɗanda aka sarrafa sosai (sau da yawa ana samun su a cikin kayan miya na salad da mai dafa abinci mai zafi), naman da aka sarrafa, da “abincin cuku mai sarrafa,” don suna kaɗan.
Wasu daga cikin mafi kyawun tushen tushen mai lafiya akan abincin keto sun haɗa da:
- Abincin ciyawa da naman gabobin jiki.
- Abincin teku da aka kama a cikin daji.
- Man shanu mai ciyawa da ghee.
- Kwai masu kiwo.
- Man kwakwa.
- Man kwakwa.
- Farashin MCT y MCT mai foda.
- Karin man zaitun.
- Man koko.
- Man dabino.
- Avocados da man avocado (mafi kyawun zaɓi don dafa abinci akan zafi mai zafi).
- Macadamia goro da man goro na macadamia.
- Kwayoyi, man shanu na goro, da tsaba a cikin matsakaici.
Protein: Mafi kyawun Tushen Furotin 9 akan Abincin Ketogenic
Madaidaicin abincin ketogenic ya haɗa da ci mai matsakaicin furotin ko kusan 20-25% na jimlar adadin kuzari daga furotin. Amma wasu mutane, musamman 'yan wasa, suna zaɓar 30-35% na adadin kuzari na yau da kullun daga furotin.
A wasu kalmomi, furotin shine na biyu mafi yawan macronutrients akan keto bayan mai. Kuma kamar mai, zabar tushen furotin masu inganci yana da mahimmanci don tabbatar da cewa abincin keto ya kasance mai tsabta da lafiya.
Gabaɗaya magana, yakamata ku je neman tushen furotin na dabba, wanda aka saya a gida ko kusa da tushen kamar yadda zaku iya samu. Ciyar da ciyawa, kiwo, ko kamawa a duk lokacin da zai yiwu.
Protein dabba wanda shine "noma a masana'antu"Ko kuma ya fito ne daga ayyukan ciyar da dabbobi (CAFO) ya ƙunshi hormones, maganin rigakafi, magungunan kashe qwari, da sauran gubobi waɗanda ba a samun su a cikin kwayoyin halitta, nama mai ciyawa, ƙwai, da kayan kiwo.
Tushen furotin na dabba da aka kiwo suma suna da ƙarin ma'adanai da ingantaccen bayanin fatty acid ( 5 )( 6 ).
Mafi kyawun zaɓuɓɓukan furotin keto don cin abinci akai-akai sune kamar haka:
- Yankan nama mai kitse, irin su naman nama da naman sa.
- Mafi duhu, yankan kaza, agwagwa, ko turkey.
- Yanke naman alade ko wasu yankan kamar sirloin, naman alade da ba a warke ba ko ta halitta (ba a saka sukari ba), ko naman alade.
- Kifi, gami da mackerel, tuna, salmon, kifi, halibut, cod, kifin kifi, da mahi-mahi.
- Abincin teku irin su kawa, clams, crabs, mussels, da lobsters.
- Viscera.
- Dukan ƙwai
- Kiwo kyauta, musamman man shanu mai ciyawa, kirim mai nauyi da cuku gida (koyaushe je don kiwo mai kitse idan zai yiwu, guje wa zaɓuɓɓuka masu ƙarancin kitse yayin da suke yin wannan digo a cikin mai tare da sukari).
- Keto whey protein ciyar da ciyawa, musamman bayan horo da ciki Girgiza kai.
Carbohydrate: 17 Keto-Friendly Carbohydrate Sources
Kamar yadda ƙila kun lura a cikin sakamakon a cikin lissafin naku macronutrients, A kan keto, kusan 5-10% na adadin kuzari za su fito daga carbohydrates.
La karancin carbohydrate ci akan keto shine abin da ke ba jikin ku damar ƙone mai kamar man fetur.
Ga 'yan carbohydrates da kuke cinyewa, zaɓin tushe masu inganci da nisantar sarrafa carbohydrates ko ƙara sukari suma ayyuka ne masu mahimmanci don ingantaccen metabolism.
Zaɓi zaɓin mai-yawan abinci mai gina jiki, zaɓin ƙananan-net-carb, kamar:
- Ganyen ganye kamar Kale, alayyahu, chard, bok choy, da latas romaine.
- Radicchio.
- Brussels sprouts.
- Broccoli
- Farin kabeji.
- Bishiyar asparagus.
- Artichokes
- Seleri.
- Kokwamba.
- Zucchini.
- Namomin kaza.
- Kohlrabi
- Albasa
- Barkono.
- Spaghetti squash.
- Raspberries da blackberries.
- Chia da flax tsaba.
Lafiya, abinci mai ƙarancin kalori yana da wadatar polyphenol antioxidants, wanda zai iya haɓaka tasirin anti-mai kumburi na ketones da jikin ku ke samarwa akan abinci na ketogenic. 7 )( 8 ).
Wadannan lafiya tushen carbohydrates Har ila yau, suna da yawan fiber, wanda ke taimakawa wajen narkewa da lafiyar hanji.
Kayan lambu masu yawan fiber, kwayoyi, da tsaba na iya rage sukarin jini, rage haɗarin nau'in ciwon sukari na 2, da rage haɗarin cututtukan zuciya da bugun jini (stroke). 9 )( 10 ) ( 11 )( 12 )( 13 ).
Kuma tare da ɗan ƙirƙira, zaku iya ƙirƙirar mafi koshin lafiya, abubuwan maye gurbin abincin da ba a yarda da su akan keto ba, kamar amfani da noodles na zucchini don yin wannan taliya. keto tafarnuwa parmesan sauki mataki biyu.
Duk da haka, akwai gargaɗi ɗaya don tunawa. Kodayake tushen carbohydrate da ke sama suna da keto-friendly, dole ne ku iyakance yawan abincin ku na carbohydrate ko kuma ba za ku kula da yanayin ba ketosis.
Lokacin da kuke shakka, koyaushe kuna iya saka idanu akan glucose ɗin ku jini bayan cin abinci kuma gwada naku matakan ketone don tabbatar da cewa ba ku wuce gona da iri na carbohydrates da haɗarin fitowa daga ketosis ba.
Na gaba, fara amfani da tsarin abincin keto samfurin kwanaki 7.
Babban Sauƙaƙan Tsarin Abinci na Kwana 7 Keto Don Mafari
Wannan tsarin cin abinci na keto ya ƙunshi girke-girke waɗanda suke da sauri don shiryawa, duk da haka dadi da gina jiki, don haka kowa da kowa a cikin iyalin ku, har ma da mafi kyawun palates, tabbas zai ji dadin su. Keto-friendly desserts sun hada da.
Yayin da kake gungurawa ƙasa, za ku ga ƙimar abincin keto masu farawa na mako guda da farko, sannan a ƙasan wancan, jerin siyayya da aka ba da shawarar.
Anan ga tsarin abincin keto mai sauƙi na kwanaki 7 na farko:
Ranar 1:
- Abincin rana: Zesty Keto Taco Salad.
- Abincin dare: Mai Saurin Keto Kwai A cikin Kwano.
- Abun ciye-ciye / kayan zaki: 2 minti keto keto.
Ranar 2:
- Abincin rana: Haguwa Mai Saurin Keto Kwai a cikin kwano.
- Abincin dare: Salatin ragowar Zesty Keto tacos.
- Abun ciye-ciye / kayan zaki: Creamy Chocolate Hazelnut Cheesecake Ciji.
Ranar 3:
- Abincin rana: Gurasar abinci mai ƙarancin carb.
- Abincin dare: Minti 30 mai dadi keto chili.
- Abun ciye-ciye / kayan zaki: Creamy Chocolate Hazelnut Cheesecake Ciji.
Ranar 4:
- Breakfast: Karamin Carb 5-minti XNUMX Keto Oatmeal Breakfast.
- Abincin rana: Minti 30 Keto Chili mai daɗi.
- Abincin dare: Gurasar abinci mai ƙarancin carb.
- Abun ciye-ciye / kayan zaki: Keto Ice Cream Babu Shake.
Ranar 5:
- Breakfast: Veggie Keto Frittata ko kayan lambu omelet.
- Abincin rana: Ƙananan Carb Keto Nama mai daɗi.
- Abincin dare: Fathead Pizza: Low Carb Keto Pizza.
- Abun ciye-ciye / kayan zaki: Sama Keto Butter Mousse.
Ranar 6:
- Breakfast: Pancakes na Blueberry Butter Chocolate.
- Abincin rana: Ƙananan Carb Keto Nama mai daɗi.
- Abincin dare: Keto Salted Shrimp Stir Soya.
- Abun ciye-ciye / kayan zaki: Creamy Chocolate Hazelnut Cheesecake Ciji.
Ranar 7:
- Breakfast: Abincin karin kumallo mara daɗi Keto Quiche.
- Abincin rana: Keto Cobb Salad mai dadi.
- Abincin dare: Low Carb Keto Lasagna.
- Abun ciye-ciye / kayan zaki: Sama Keto Butter Mousse.
Cike da bayanan gaskiya da samfurin tsarin abinci, kuna shirye don ɗaukar mataki na gaba - buga kantin kayan miya don balaguron sayayya na keto na farko.
Jerin Kayan Abinci na Mafari Keto
Ɗauki wannan jerin siyayya da aka buga tare da ku lokacin da za ku je siyayya don ku iya cika keken ku tare da zaɓuɓɓukan keto kuma ku guje wa jarabar carbohydrates mara amfani. (Bayan 'yan makonni, komai zai yi sauƙi kuma za ku ɗauka. Amma a yanzu, duk matakan tsaro kaɗan ne).
Jerin siyayyar kayan abinci na Keto
Kayan lambu
- 225 zuwa 450 g / 8 zuwa 16 oz na strawberries.
- 4 manyan zucchini.
- 6 kore albasa.
- 2 matsakaiciyar tumatir.
- 170 g / 6 oz na sabo ne alayyafo.
- 340 g / 12 oz. na romaine letas.
- 2 manyan sandunan seleri
- 285 g / 10 oz ceri tumatir.
- 3 kananan albasa.
- 1 kul.
- 2 manyan kwararan fitila na tafarnuwa.
- 1 tushen ginger matsakaici.
- 85 g / 3 oz. na kyawawan namomin kaza na jariri.
- 1 babban lemun tsami (Organic don yin sabon lemon zest).
- 30 zuwa 60 g / 1 zuwa 2 oz na faski sabo ne.
- 30 zuwa 60 g / 1 zuwa 2 oz na sabo oregano.
- 340 g / 12 oz daskararre shinkafa farin kabeji.
- 455 g / 16 oz na blueberries daskararre.
- 1 matsakaiciyar koren kararrawa.
- 85 zuwa 115 oz / 3 zuwa 4 g coriander.
- 3 manyan avocados.
- 455 g / 16 oz tumatir miya (duk na halitta, babu ƙara sugar).
- 2 lemun tsami
- 2 kokwamba.
Carnes
- 1 lb ba. tsiran alade na Italiyanci mai yaji ko tsiran alade na Italiyanci.
- 6 cinyoyin kaji da kashi da fata.
- 1 lb ba. nono kaza, dafaffe.
- 500g / 16oz (1lb.) Na shrimp (peeled, tare da wutsiya a kan).
- 225 g / 8 oz yankakken barkono barkono.
- 4 lbs. 85% naman naman ƙasa mai cin ciyawa.
- 340 g / 12 oz na naman alade.
- 500 g / 16 oz kifi kifi.
Kiwo da qwai
- 455g / 16oz cikakken mai cuku ricotta.
- 1350g / 48oz grated cuku mozzarella.
- 455g / 16 oz grated cuku cheddar.
- 1 kofin (225 g / 8 oz.) Na cakulan Parmesan.
- 1/4 kofin bleu cuku.
- 225g / 8oz cikakken mai cuku.
- 225g / 8 oz cheddar cuku.
- 30 manyan ƙwai.
- 1 lb ba. man shanu mai ciyawa.
- 225g / 8oz nauyi mai nauyi kirim mai tsami.
- 225g / 8oz cikakken mai kirim mai tsami.
Mai da Kaji
- Yawancin man shanu, ghee, man kwakwa, da man alade (ko yin man alade daga naman alade).
- 455 g / 16 oz Farashin MCT.
- 455 g / 16 oz man avocado.
- Chili manna.
- Amino acid kwakwa ko apple cider vinegar.
- 455g / 16 oz naman sa kasusuwa broth.
Yaji
- Vanilla cirewa.
- Ceylon cinnamon.
- Garin tafarnuwa.
- Garin barkono.
- Kumin.
- Gishirin teku.
- Barkono.
- Mixed kayan yaji na Italiyanci ganye.
- Jan barkono flakes.
- Yisti mai gina jiki.
- Garin barkono.
- Barkono.
Samfuran burodi
- Akwatin 1 na madarar almond mara daɗi.
- Stevia da 'ya'yan itace masu zaki.
- Cocoa nisa.
- Kunshin 1 na garin kwakwa.
- 1 kunshin na almond gari.
- 455g / 16oz Marinara Sauce.
- Tumatir miya ba tare da ƙara gishiri ba.
- 1 gwangwani na tumatir manna.
- gwangwani 1 na tumatir diced.
- Yin burodi foda.
- Baking soda.
- Cream na tartar.
- Hemp zukata.
- Garin flax.
- Chia tsaba.
- Kwakwa flakes.
- Koko koko.
- 'Ya'yan Sesame.
Abin da za a jira Bayan Makon Farko akan Keto
Makon ku na farko akan keto shine lokacin daidaitawa.
A mafi kyau zai iya zama mai ban sha'awa, kuma a mafi munin yana iya zama da wahala, amma labari mai dadi shine cewa za ku iya tsammanin 'yan makonni masu zuwa za su kasance da sauƙi.
Anan akwai bayyani na canje-canjen da zasu iya faruwa a farkon kwanaki 7 akan ƙarancin abincin ku, kodayake ba shakka zaku lura da ci gaba da ci gaba na aƙalla ƴan makonni bayan haka:
- Ƙoƙarin da kuka yi a cikin halaye masu kyau (kamar siyayya don kayan abinci na keto da kirga carbohydrates) zai biya yayin da kuka fara haɓaka halaye na dindindin.
- Za ku yi zurfi cikin ketosis (sai dai idan kuna cin abinci boyayyen carbohydrates) kuma a kan hanyar ku don daidaitawa mai, Za ku lura cewa yanayin ku zai karu kuma matakan kuzarinku zai inganta.
- Ciwon ku zai ragu, tare da ƙasa sha'awar, ƙarancin jarabar yi magudi da kuma ƙara jin koshi (cikowa) tsakanin abinci ( 14 ).
- Duk wani alamu ko illolin mura na keto ya kamata ya ragu zuwa yanzu ko kuma zai kasance nan ba da jimawa ba.
- Alamun raguwar kumburi, kamar fata mai haske, na iya zama sananne ( 15 ).
- Rage nauyi daga haɗuwa da nauyin ruwa da kitsen jiki zai yiwu a iya aunawa (amma zai ci gaba da sauri).
Ga yawancin mutane, zama keto ya zama mafi sauƙi bayan mako ɗaya ko biyu. Kuma plateaus asarar nauyi sune ba zai yiwu ba bayan mako guda kawai, don haka kada ku damu da yawan asarar kitsenku tukuna.
Cire Abinci: Fara Abincin Ketogenic
Matakai na gaba sun rage naku, don haka zaɓi cikin hikima. Ana iya samun duk abin da kuke buƙatar sani game da wannan abincin ko salon rayuwa a yanar gizo Babu matsala. Kuma idan kuna buƙatar ƙarin taimako ko kuna son raba ƙwarewar ku tare da ƙarin mutane a cikin yanayi ɗaya, group dinmu na keto telegram babban abokin tarayya ne ga wannan. Kuna iya shiga ta kuma kyauta ce gabaɗaya: https://t.me/esketoesto.
Lokacin da kuka shirya, idan kuna son motsa jiki akai-akai don sakamako mafi kyau. Ba dole ba ne ka yi tsalle cikin sabon tsarin abinci da motsa jiki lokaci guda, amma lokacin da ka shirya, da keto tsarin motsa jiki don farawa shine madaidaicin wurin farawa.