ʻAʻole kūpono ka hapa nui o nā meaʻai ma hope o ka hoʻomaʻamaʻa ʻana no ke ola keto. Loaʻa iā lākou ka nui o ke kō, ka liʻiliʻi o ka protein, ka nui o nā mea hoʻohui, a i ʻole nā mea a pau i luna.
E heluhelu i ka lepili ma kekahi pahu a lulu paha ma mua a ma hope paha o kāu hoʻomaʻamaʻa. ʻO ka hapa nui o lākou i piha i ka palaoa, ke kō a me nā mea hoʻohui.
Aia i loko o ka nui o kēia mau pā ka ʻāpana kalapona o ka lā holoʻokoʻa i hoʻokahi lawelawe. Hoʻokiʻekiʻe lākou a pau i ke kō koko, hoʻokuʻu iā ʻoe mai ke ketosis, a ʻo ka mea ʻino loa, hoʻokomo iā ʻoe i ke ʻano mālama momona. ʻAʻole, mahalo.
Pono ʻoe i nā meaʻai ma hope o ka hoʻomaʻamaʻa ʻana ʻaʻole wale e kākoʻo i kou ola keto, akā kākoʻo pū kekahi i kāu hana kino a me ka hoʻihoʻi ʻana.
ʻO ka mea pōʻino, ʻo ka hapa nui o ka ʻike meaʻai ma hope o ka hoʻomaʻamaʻa ʻana e pili ana i ka ʻai ʻana i hoʻokahi ton o kaʻa.
A ʻaʻole pololei kēlā.
ʻO ka ʻoiaʻiʻo, hana maoli ka synthesis protein muscle, a i ʻole ka hoʻomaʻamaʻa hoʻomaʻamaʻa mejor kalapona ʻole. ʻOiaʻiʻo, pono ʻoe i ka nui o ka protein a me ka momona.
Akā ʻoiaʻiʻo, ma mua o kou nānā ʻana i nā meaʻai ma hope o ka hoʻomaʻamaʻa, makemake ʻoe e ʻike pehea e hana ai ka hoʻolaʻa workout. E hiki mai ana keia ike ma hope.
Papa Kuhikuhi
protein no ka ulu ʻana o ka ʻiʻo
Ke hāpai ʻoe i ke kaupaona, holo a hula paha, luku ʻoe i ka ʻiʻo ʻiʻo. I mea e ikaika ai a ola hou, pono ka ʻiʻo ʻiʻo i ka protein.
Pono kēlā mau ʻiʻo i ka leucine, kekahi o nā ʻakika amino branched-chain (BCAA) i loaʻa i loko o nā protein piha. Hoʻoikaika ka Leucine i ka ulu ʻana o ka ʻiʻo a i ʻole ka hoʻohui ʻia ʻana o ka protein muscle.
Hoʻomaʻamaʻa kūʻē a hoʻomaʻamaʻa ikaika paha e hana i nā waimaka microscopic i loko o ka ʻiʻo ʻiʻo. He mea maʻamau kēia a ʻo ia ke ʻano o ka ulu ʻana o kou mau ʻiʻo. E kapa mākou i kēlā "haʻihaʻi ʻiʻo."
Ke ʻai ʻoe i nā meaʻai kūpono i loaʻa i ka leucine, mālama ʻoe i ke koena o ka protein net maikaʻi a ulu hou kou mau ʻiʻo.
ʻAʻole lawa ka ʻai ʻana i ka leucine? Ua pōʻino ka ʻiʻo.
No laila ʻehia ka nui o ka protein waiwai leucine āu e ʻai ai?
ʻO kēlā pili i ka nui o ka hoʻoikaika kino āu e hana ai:
- hooikaika ikaika: 1,6 g / protein no ke kilo o ke kaumaha o ke kino.
- Hoʻoikaika kino: 1,3 g / protein no ke kilo o ke kaumaha o ke kino.
- Hoʻoikaika liʻiliʻi: 1 g/protein no ke kilo o ke kaumaha o ke kino.
A hiki i ka 2 g protein / kg o ke kaumaha o ke kino i kēlā me kēia lā, ma kahi o 160 grams o ka protein no kahi kanaka 81,5 kg, ua manaoia he palekana.
A pehea e pili ana i ka hoʻohana ʻana i ka protein i ka meaʻai ketogenic? ʻIke ʻia he maikaʻi ka ʻai ʻana i ka protein ma ke ʻano kiʻekiʻe, ʻoiai inā he ketogenic ʻoe. ʻOiai ʻo ka hapa nui o ka poʻe e mālama i kā lākou ʻai protein ma kahi o 30% o kā lākou ʻai caloric, ʻaʻole paha ʻoe e ʻike. gluconeogenesis ʻoiai inā ʻoi aku kāu ʻai ʻana i kēlā.
ʻO ka manawa e lawe ai i ka protein
ʻO ʻoe maoli nō nāu e hana Pono kēlā ʻiʻo i ka protein e kūkulu hou akā ʻaʻole ia he mea nui inā ʻai ʻoe i ka protein mamua o mahope ke kau hooikaika kino. Ua like ka hopena.
Pehea e mālama ai ka ʻai Ketogenic i ka ʻiʻo
ʻO kahi meaʻai ketogenic haʻahaʻa, momona momona ʻAʻole wale ia e puhi i ka ʻiʻo adipose (ka momona o ke kino), akā mālama pū nō hoʻi ia i ka ʻiʻo lean.
Penei:
#1 Mālama ʻo Keto i ka ʻiʻo
ʻO nā Ketones kāu kumu ikehu. Ke ʻai ʻoe i ka meaʻai haʻahaʻa, momona momona, pau kou kino i ka hoʻohana ʻana i ka glucose a hoʻomaka i ka hoʻohana ʻana i nā ketones.
Ke komo nā ketones i kou koko, hoʻouna lākou i kahi leka i kou kino: ʻaʻole liʻiliʻi nā carbohydrates, ʻo ia ka manawa e puhi ai i ka momona a mālama i ka ʻiʻo. ʻO ka ʻōlelo ʻenehana, pili nā ketones (ʻoi aku ka beta-hydroxybutyrate a i ʻole BHB) me ka amino acid leucine i loko o nā ʻiʻo e hāpai i ka synthesis protein, ʻike ʻia hoʻi. ulu a hoʻoponopono hou.
Ua kōkua kēia hoʻololi i ka poʻe hahai holoholona e noho ikaika i ka wā wī.
I ka lōʻihi o ka loaʻa ʻana o nā momona momona a me nā ketones i loko o ke kahe koko, e ikaika mau kou ʻiʻo. E noʻonoʻo i ka loaʻa ʻana o ka protein kūpono a e ʻoi aku ka ikaika o kou mau ʻiʻo.
Ma kahi o ka hoʻonui ʻana i ka BHB, hoʻonui ka keto i ka adrenaline.
#2 Hoʻonui ʻo Keto i ka adrenaline a me nā mea ulu
Hoʻemi ka ʻai ketogenic koko koko a ʻo ke kō koko haʻahaʻa e hoʻoulu i ka hana ʻana o ka adrenaline. Hoʻonui ka Adrenaline i ka mālama ʻana i ka ʻiʻo a me ka lilo ʻana o ka momona.
Ma waho aʻe o ka adrenaline, hōʻike pū nā pae koko haʻahaʻa i ka hoʻokuʻu ʻana o ka hormone ulu (GH) a me ka insulin-like growth factor 1 (IGF-1). Pili kēia mau hormones me nā ʻiʻo ʻiʻo, e haʻi ana iā lākou e ulu a ola hou.
E nānā kākou i kekahi mau hoʻokolohua lapaʻau e pili ana i ka hopena mālama ʻiʻo o ka ʻai keto.
#3 Hoʻomaikaʻi ʻo Keto i ka haku kino
Nui nā hōʻike i kēlā ʻO ka ʻai keto e hoʻomaikaʻi i ke ʻano o ke kino i ka poʻe paona. Akā, pehea ka poʻe olakino?
No ka pane ʻana i kēlā nīnau, hānai ʻia nā mea noiʻi i nā ʻōpio ʻōpio 26 i ʻelua mau meaʻai: keto haʻahaʻa haʻahaʻa a me kahi meaʻai maʻamau o Western.
Ma hope o 11 mau pule o ka hoʻomaʻamaʻa kaumaha, ʻoi aku ka nui o ka ʻiʻo a me ka liʻiliʻi o ka momona ma mua o nā mea pāʻani keto.
No laila, no ke kūkulu ʻana i ka ʻiʻo, kahi e kūleʻa ai ka ʻai ketogenic, hāʻule ka carb kiʻekiʻe. E ʻike ʻoe i ke kumu.
No ke aha e hāʻule ai nā ʻiʻo o ka carbs
Ua lohe paha ʻoe i ka lono e pono ana ʻoe i nā ʻakika no ke kūkulu ʻana i ka ʻiʻo. ʻOi aku ka kikoʻī, pono ʻoe i ka insulin. A ME ʻAʻohe mea e hoʻonui ai i ka insulin ma mua o nā carbohydrates.
Eia naʻe, he ʻike kahiko kēia.
ʻAe, ʻo ka insulin he mea anabolic a i ʻole "kūkulu" hormone, akā ʻaʻole ʻoiaʻiʻo e pono ʻoe e kūkulu a mālama i ka ʻiʻo.
ʻO ka ʻoiaʻiʻo, ke loaʻa iā ʻoe ka leucine lawa, pono ʻoe i ka insulin liʻiliʻi e hoʻoponopono ai i ka ʻiʻo.
No ka laʻana: Ma kahi haʻawina liʻiliʻi liʻiliʻi, ua hoʻoikaika ka ʻai ketogenic haʻahaʻa i ka hoʻohui ʻana i ka ʻiʻo mejor a? a meaʻai komohana kiʻekiʻe.
ʻO ke kuʻikahi? ʻAʻole pono ʻoe i nā kalapona no ka ulu ʻana o ka ʻiʻo. Nui wale ka protein a me ka momona maikaʻi.
Akā he aha kāu e ʻai ai e hoʻonui i ka hoʻōla a noho keto? E heluhelu no ka ike.
Nā meaʻai 10 kiʻekiʻe no ka hoʻomaʻamaʻa keto
#1 ka protein whey
Pono ka amino acid leucine no ka ulu ʻana o ka ʻiʻo. A ʻo ka protein whey kāu kumu nui o ka leucine.
ʻO ka mua, ka ʻO ka protein whey kahi protein piha, 'o ia ho'i, aia nā 'akika amino ko'iko'i a pau, me nā 'akika amino kaulahao lālā e kūkulu ai i ka 'i'o. ʻAʻole hiki ke hoʻohui ʻia nā waikawa amino pono e like me ka leucine. Pono ʻoe e loaʻa iā lākou ma o ka meaʻai a i ʻole nā mea hoʻohui.
Hoʻohālikelike ʻia me nā pauka protein ʻē aʻe, ʻoi aku ka maikaʻi o ka hui ʻana o ka whey. ʻOiaʻiʻo: e like me ka World Health Organization (WHO), ʻoi aku ka kiʻekiʻe o ka whey ma mua o ka casein, hemp, pea, a i ʻole soy protein.
A i ka wā e pili ana i ka hoʻihoʻi ʻana ma hope o ka hoʻomaʻamaʻa, ʻo whey ke aliʻi.. ʻElua mau laʻana wikiwiki i kēia manawa.
Ma kahi haʻawina, ua hāʻawi ka poʻe noiʻi i 12 mau mea pāʻani whey a i ʻole nā waihā a laila noi iā lākou e hāpai i nā paona. E like me ka mea i manaʻo ʻia, lanakila ka serum. No ke kiko'ī: Ma nā hola 12 a me 24 ma hope o ka hoʻomaʻamaʻa ʻana, ʻoi aku ka maikaʻi o ka hui whey-supplemented i ka hoʻihoʻi ʻana o ka ʻiʻo, ka ikaika, a me ka mana.
ʻO kahi haʻawina ʻē aʻe, i kēia manawa i 70 mau wahine kahiko. Ma hope o 12 pule o ka hoʻomaʻamaʻa ikaika a me ka whey ma mua a ma hope paha o ka hoʻomaʻamaʻa ʻana a i ʻole placebo, ua mau ka ikaika o nā wahine i hoʻohui ʻia i ka whey.
Ua mālama pū lākou i ka nui o ka ʻiʻo ma mua o ka control placebo, he lanakila lanakila i ka hakakā ʻana i ka emi ʻana o ka ʻiʻo pili makahiki.
Hoʻohui maikaʻi ʻia ka whey me ka hoʻohaʻahaʻa ʻana i ke kaumaha. Eia kekahi laʻana: a Ua hōʻike ka hui o nā mea noiʻi i ka hoʻohui ʻana i ka whey i kahi meaʻai ketogenic Mālama i nā ʻiʻo a hoʻopau i ka momona.
ʻO ka Whey protein kaawale, ʻoi aku ka maikaʻi o nā ʻano mea hānai mauʻu, maʻalahi ke hoʻohui i kou ʻano keto. E hoʻokomo wale i 20-30 grams i kāu smoothie a hui pū.
- PBN - Puka o Whey Protein Isolate Powder, 2,27 kg (ʻala Chocolate)
- Loaʻa i kēlā me kēia lawelawe he 26 g o ka protein
- Hoʻokumu ʻia me nā mea waiwai
- He kūpono no nā mea ʻai meaʻai
- Nā lawelawe no ka pahu: 75
#2 ʻiʻo a me ka iʻa
ʻO nā ʻiʻo hānai mauʻu a me nā iʻa i hopu ʻia i ka ʻāhiu he kumu maikaʻi loa ia o ka momona a me ka protein. Ma muli o kēia, hana lāua i ka meaʻai maikaʻi ma hope o ka hoʻomaʻamaʻa.
ʻO ka ʻiʻo a me ka iʻa, e like me ka whey, he mau protein piha. E hoʻomanaʻo: hiki iā ʻoe ke kiʻi wale i ka leucine mai nā protein piha.
Eia kekahi, ʻoi aku ka maikaʻi o ka ʻiʻo a me ka iʻa, ʻoi aku ka maikaʻi o nā koho momona e like me ka salmon hopu ʻāhiu a i ʻole kahi steak pipi hānai mauʻu maikaʻi.
No ka hōʻike ʻana, ʻo ka ʻai ketogenic e pili ana i 60% momona, 30% protein, a me 10% mau kalapona no ka calorie. He momona a he kiʻekiʻe i loko o ka protein kahi ʻiʻo salmon, e lilo ia i meaʻai kūpono ma hope o ka hoʻomaʻamaʻa. Eia kekahi, ʻaʻole ia e hoʻonui i kāu quota carb.
Ma waho aʻe o ka protein a me ka momona, loaʻa ka salmon i nā momona omega-3 EPA a me DHA. ʻO ka Omega-3 he anti-inflammatory a ua hōʻike ʻia e hōʻemi i ka ʻeha ma hope o ke aʻo ʻana.
He pōmaikaʻi hope o ka ʻiʻo a me ka iʻa? He mau hypoallergenic lākou.
ʻAʻole hiki i kekahi poʻe ke ʻai i ka waiū, kahi e hoʻopau ai i ka casein a (i kekahi manawa) whey. He pilikia kekahi me ka soy. ʻO kekahi me ka hua manu.
Inā like kekahi o kēia mau mea iā ʻoe, ʻo ka ʻiʻo a me ka iʻa paha kāu kumu punahele ma hope o ka hoʻomaʻamaʻa ʻana.
ʻO kahi koho hypoallergenic a me ka gut-friendly? Kolagen pauda.
#3 Kolagen Pauda
Ke hoʻoikaika kino ʻoe, ʻaʻole ʻoe e luku wale i nā ʻiʻo. Hoʻopau ia i ka ʻiʻo pili.
Hoʻopaʻa ʻia nā iwi hui pū hoʻoholo i ka hana ikaika a hoʻololi i kāu ʻano o ka neʻe.
No ke aha ia ʻiʻo pili? Hana ʻia me ka collagen. No laila ma hope o ka hoʻoikaika kino, koʻikoʻi ka synthesis collagen no ka hoʻōla.
A ʻo ke ala maikaʻi loa e hoʻoulu ai i ka synthesis collagen ʻai i ka pauka collagen.
ʻAʻole nui ka leucine i loko o ka pauka Collagen, akā ʻAe Loaʻa iā ia ka nui o nā amino acids glycine a me proline. ʻO kēia mau amino acid ke kuleana nui no ka hana ʻana o ka collagen.
He collagen keto, ke nīnau nei ʻoe? ʻAe, ʻo ka collagen ka meaʻai ketogenic maikaʻi loa.
ʻO kēia no ka mea ʻaʻole hoʻohui ʻo collagen i kāu helu kalapona a kōkua i ka haʻahaʻa o ke kō koko. A ʻo ke kō koko haʻahaʻa ke ala o kou kino e ʻike ai e noho ma ke ʻano ketogenic a me ke ʻano puhi momona.
#4 hua
ʻO ka hua manu ka hana mana keto: ka momona kiʻekiʻe, ka protein haʻahaʻa, ka haʻahaʻa haʻahaʻa loa.
Wahi a ka WHO, ʻO ka protein hua manu wale nō ka protein e hoʻokūkū nei i ka whey i ka pono, bioavailability a me ka digestibility. ʻO ia hoʻi, he koho maikaʻi loa nā hua, e like me ka waiū pata, e kākoʻo i kou kino ma hope o ka hoʻomaʻamaʻa.
He kiʻekiʻe ka choline i nā yolks, kahi meaʻai e hoʻopau ai mitochondria i loko o nā ʻiʻo . ʻO Mitochondria nā hale mana o kāu mau pūnaewele, no laila he nūhou maikaʻi kēia no ka ikaika a me ka hoʻōla. Me ka choline ʻaʻohe ikaika.
A e like me ka salmon, ʻo nā hua manu a me nā mea hānai i hānai ʻia i loko o nā omega-3 anti-inflammatory. Maikaʻi no ka hōʻemi ʻana i ka ʻeha ma hope o ka hoʻomaʻamaʻa.
Eia naʻe, ʻo ia ka mea me nā hua. Lawe lākou i ka manawa e hana ai. A inā makemake ʻoe e kūʻai i ka protein keʻokeʻo hua manu maikaʻi, e mākaukau e uku nui no ia.
Eia kekahi, nui ka poʻe maʻi a maʻi paha i nā hua, kahi e hoʻopau loa ai iā lākou mai ka papaʻaina.
Eia nō naʻe, inā ʻike ʻoe iā ʻoe iho i kahi kīʻaha kakahiaka a hiki iā ʻoe ke ʻae i nā hua manu, e hoʻokuʻu i nā croissants a pili i nā scrambles a me nā omelettes.
#5 mau pahu protein
Paʻakikī ka loaʻa ʻana o kekahi pā palaka ketogenic. ʻO ka hapa nui o lākou he nui loa nā carbohydrates. A ʻo ka mea maʻamau, loaʻa pinepine mai kēlā mau carbohydrates mai ke kō maʻemaʻe.
ʻO ka nui o nā kalapona e hoʻonui i ka glucose koko, kahi e hoʻonui ai i ka pae o ka insulin, kahi e pani ai i ka puka ma ke ketosis. A me nā kiʻekiʻe o ka insulin, kahi hormone mālama momona, ʻaʻole hiki iā ʻoe ke lilo i ka momona.
E mālama haʻahaʻa i ke kō koko koko , ma ka ʻaoʻao ʻē aʻe, mālama iā ʻoe i ke ʻano keto, a kōkua ke keto iā ʻoe e hoʻemi i ke kaumaha, puhi i ka momona, a mālama i ka ʻiʻo.
No laila makemake ʻoe e noho keto akā makemake pū kekahi i kahi mea wikiwiki ma hope o ka hoʻomaʻamaʻa. He mea kiʻekiʻe i loko o ka protein ʻaʻole e hoʻokuʻu iā ʻoe mai ke ketosis. ʻO kekahi mea me ka ʻono ʻole, waihoʻoluʻu, a i ʻole ka waiʻona kō. E paʻakikī ana ʻoe i ka loaʻa ʻana o kahi pā protein kūpono. Akā eia mākou e hoʻoikaika i kou ola no laila eia ʻoe he 3 ʻono like ʻole a me ke keto kūpono.
#6 ketone exogenous
Ke hahai ʻoe i ka ʻai ketogenic, hoʻomaka kou kino e hana i ke kino ketone beta-hydroxybutyrate (BHB). i kou manawa, Hoʻemi ka BHB i ke kō koko a mālama i ka ʻiʻo.
Akā ʻaʻole ʻo ka ʻai wale nō ke ala e hoʻonui ai i nā pae ketone koko. Hiki iā ʻoe ke ʻai pololei i nā ketones.
ʻO kēia mau ketone hiki ke ʻai, i kapa ʻia nā ketone exogenous, hele mai i ʻelua ʻano: nā paʻakai ketone a me nā esters ketone. ʻOi aku ka ikaika o nā esters Ketone, akā ʻaʻole lōʻihi e like me nā paʻakai ketone. Eia kekahi, he ʻono maikaʻi ʻole ka esters.
A hiki i nā ketone exogenous ke hoʻomaikaʻi i ka hana hoʻoikaika kino.
Ua hānai ka poʻe noiʻi i nā mea pāʻani he 10 i kahi inu momona, he mea inu momona, a i ʻole he mea inu ketone ma mua o ke kau paikikala. Ma hope o ka hoʻomaʻamaʻa ʻana, loaʻa i nā mea pāʻani hānai ketone:
- Hoʻonui i ka puhi momona.
- Hoʻonui i ka mālama glycogen.
- ʻO nā haʻahaʻa haʻahaʻa o ka lactate muscle (e hōʻike ana i ka hoʻomanawanui ʻoi aku ka maikaʻi o ka ʻiʻo).
- Nā pae kiʻekiʻe o BHB.
ʻO kekahi pōmaikaʻi o nā ketones exogenous? Kōkua lākou i ka hoʻoneʻe ʻana i ke kō mai ke koko i ka nui o ke kino. ʻO ia hoʻi, hoʻomaikaʻi ia i ka hana haʻuki y hoʻohaʻahaʻa i ke kō koko i ka manawa like.
A no ka mea pili i ke kō koko kiʻekiʻe i ka momona a me ka maʻi mau e like me ka mea i hōʻike ʻia ma Kēia studio a ʻo ia kekahi kēia haʻawina ʻē aʻe, maikaʻi ke hoʻohaʻahaʻa.
ʻO kahi ala ʻē aʻe e hoʻonui ai i nā pae ketone a hoʻohaʻahaʻa i ke kō koko? ʻaila MCT.
- KETOGENIC / KETO: Hōʻoia ketogenic profile e nā mika ketone koko. He ketogenic macronutrient profile a me ke kō.
- NA NATURAL NATURAL INGREDIENTS: Hoʻohana wale ʻia nā mea hoʻoikaika kino a me ke olakino. ʻAʻohe mea synthetic. ʻAʻohe fiber i hana nui ʻia.
- HANA KETONES: Loaʻa iā Ketosource Pure C8 MCT - kahi kumu maʻemaʻe kiʻekiʻe loa o C8 MCT. ʻO C8 MCT wale nō ka MCT e hoʻonui pono i nā ketones i loko o ke koko.
- NĀ MEA NUI A ME TEXT: ʻO ka manaʻo o ka poʻe kūʻai mai mai ka hoʻomaka ʻana e wehewehe i kēia mau pahu he 'lush', 'ono' a 'kupaianaha'.
#7 ʻaila MCT
ʻO ka ʻaila MCT, a i ʻole ka aila triglyceride kaulahao waena, he ʻano momona i loaʻa mai ka ʻaila niu. Ua lohe paha ʻoe iā ia, aia paha kekahi.
ʻO ka mea maikaʻi e pili ana i ka ʻaila MCT? ʻO ka hoʻohui liʻiliʻi i nā mea inu a i ʻole nā meaʻai, ʻoiai he mau kalima wale nō, hiki iā ʻoe ke komo i ke ketosis me ka wikiwiki.
ʻO ia no ka mea, ʻaʻole like me nā momona ʻē aʻe, hele pololei ka ʻaila MCT i ke ake no ka hoʻololi ketone. ʻO ka ʻaila MCT kāu ʻoki pōkole keto: he hack maʻalahi e hoʻonui i nā pae koko BHB.
A ʻo nā pae kiʻekiʻe o BHB, āu i aʻo ai e pili ana, e hui pū me ka leucine e mālama a hoʻoponopono i ka ʻiʻo ʻiʻo.
He maʻalahi ka hoʻohui ʻana i nā ketones a me ka leucine. E hoʻohui wale i ka ʻaila MCT, a i ʻole ka pauka ʻaila MCT, i kāu lulu protein ma hope o ka hoʻomaʻamaʻa.
ʻO kahi meaʻai ʻē aʻe e hoʻohui i kēlā smoothie? E noʻonoʻo i ka ʻōmaʻomaʻo.
- Hoʻonui i nā KETONES: Ke kumu maʻemaʻe kiʻekiʻe loa o C8 MCT. ʻO C8 MCT wale nō ka MCT e hoʻonui pono i nā ketone koko.
- EASILY DIGESTED: Hōʻike nā loiloi mea kūʻai aku he liʻiliʻi ka poʻe i ʻike i ka ʻōpū ʻeha maʻamau i ʻike ʻia me nā aila MCT maʻemaʻe haʻahaʻa. ʻO ka maʻi ʻai maʻamau, ka pehu ...
- NON-GMO, PALEO & VEGAN SAFE: He kūpono kēia ʻaila C8 MCT no ka ʻai ʻana i nā meaʻai āpau a ʻaʻole ia he allergenic. ʻAʻole ia i ka palaoa, ka waiū, nā hua manu, nā pīni a me ...
- PURE KETONE ENERGY: Hoʻonui i ka ikehu ma o ka hāʻawi ʻana i ke kino i kumu wahie ketone maoli. He ikehu maemae keia. ʻAʻole ia e hoʻonui i ka glucose koko a loaʻa ka pane he nui ...
- MAʻalahi no nā meaʻai: C8 MCT ʻAʻole ʻono, ʻono ʻole ka ʻaila a hiki ke hoʻololi ʻia i nā ʻaila kuʻuna. E maʻalahi e hoʻohui i loko o ka protein lulu, pōkā kofe, a i ʻole ...
A ma kona ano pauda.
- [ MCT OIL POWDER ] Vegan powdered food supplement, based on Medium Chain Triglyceride Oil (MCT), i loaʻa mai ka ʻaila niu a microencapsulated me ka gum arabic. Loaʻa iā mākou...
- [VEGAN SUITABLE MCT] ʻO ka huahana hiki ke lawe ʻia e ka poʻe e hahai ana i nā meaʻai Vegan a i ʻole Vegetarian. ʻAʻohe Allergens like Milk, ʻAʻohe Sugars!
- [ MICROENCAPSULATED MCT ] Ua hoʻopili mākou i kā mākou ʻaila niu MCT kiʻekiʻe me ka hoʻohana ʻana i ka gum arabic, kahi fiber meaʻai i lawe ʻia mai ka resin maoli o ka acacia No...
- [ NO PALM OIL ] ʻO ka hapa nui o nā aila MCT i loaʻa mai ka pāma mai, he hua me nā MCT akā he kiʻekiʻe ka nui o ka palmitic acid ʻO kā mākou ʻaila MCT e hele wale mai mai...
- [ MANUFACTURING IN SPAIN ] Hana ʻia i loko o kahi keʻena hana i hōʻoia ʻia e IFS. Me ka ʻole o GMO (Genetically Modified Organisms). Nā hana hana maikaʻi (GMP). ʻAʻole i loko o Gluten, Fish, ...
#8 Huaʻai
He mea maʻalahi kāu mau macronutrient ma ke keto: ka momona, ka protein, nā kalapona. ua ike mua oe i ka ʻoi aku ka maikaʻi.
ʻO nā micronutrients, akā, ʻaʻole ua maʻalahi lākou. Pono ʻoe i ka nui o nā meaʻai no nā mea āpau mai ke olakino lolo a hiki i ka hanu ʻana a hiki i ka hoʻomaʻamaʻa ʻana. ʻO ka Vitamin D, ka huaʻa A, ka huaʻa C, ka magnesium, ka hao, ka zinc, iodine: lōʻihi loa ka papa inoa.
No ka loaʻa ʻana o kāu micronutrients, ua pololei ʻo Grandma, pono ʻoe e ʻai i kāu mau mea kanu. ʻOi aku ka ʻōmaʻomaʻo.
Akā inā ʻoe e hahai i ka ʻōlelo aʻo a Grandma, nele paha ʻoe i nā micronutrients. Pono ʻoe e ʻai i 3-4 kīʻaha spinach, no ka laʻana, e hoʻokō i kāu koi magnesium i kēlā me kēia lā.
Ke hiki mai e hoʻoikaika i nā ʻiʻo a kākoʻo i kāu ʻōnaehana nerve, ʻo ka magnesium kahi mea pono ʻole e kūʻai aku. Me ka lawa ʻole o ka magnesium, ʻaʻole hiki iā ʻoe ke hana.
I ka manawa aʻe e hana ai ʻoe i kahi lulu ma hope o ka hoʻomaʻamaʻa ʻana, e noʻonoʻo e hoʻohui i kahi pauka mea kanu i hoʻomākaukau maikaʻi ʻia i ka hui. ʻO ia ala e uhi ai i kāu mau koi macro a me ka micro i ka hele hoʻokahi.
ʻO ka mea aʻe, kahi mana macro / micro hou: ka avocado.
#9 ʻalika
Hoʻokahi kīʻaha o ka avocado aia nā macronutrients:
- 22 gram o ka momona.
- 4 gram o ka protein.
- 13 mau kolamu o nā kālika.
E kali, ʻaʻole anei he kiʻekiʻe loa ka 13 grams o nā kalapona?
ʻAʻole i ke alo o ka fiber dietary. ʻO ka mea, ʻo ka avocado he 10 grams o ka fiber, a ua hoʻopau kēia fiber i ka ukana kaʻa ma ke kaupalena ʻana i ka pane o ke kō koko.
No ka helu ʻana i ka makemakika: 13 grams o nā kalapona - 10 grams o ka fiber = 3 grams o nā carbohydrates upena.
No laila, no kāu kumu keto, pono ʻoe e helu i 3 kalama o nā kalapona mai kahi avocado.
Loaʻa iā ʻAvocados kahi ʻāpana ikaika o nā micronutrients. I loko o hoʻokahi kīʻaha o kēia hua ʻōmaʻomaʻo, loaʻa iā ʻoe:
- 42% o kāu huaʻai B5 i kēlā me kēia lā a i ʻole ka waikawa pantothenic - no ka hana ikehu.
- 35% o kāu huaʻai K i kēlā me kēia lā - no ka hoʻopaʻa koko.
- 30% o kāu folate i kēlā me kēia lā: no ka ikehu, ka metabolism a me ka hoʻoponopono DNA.
- 21% o kāu mau huaʻai E i kēlā me kēia lā - no ka pale antioxidant.
ʻO ka hope, ke kikokiko. Hoʻohuli ʻo ʻAvocados i kāu smoothie mai kahi wai a i kahi pudding mānoanoa, velvety.
Inā pōloli mau ʻoe ma hope o kēlā smoothie, e noʻonoʻo i kahi lima o nā nati keto.
Nati #10
Makemake ʻoe e hoʻohui i ka momona i kāu ʻai me ka inu ʻole ʻana i ka aila ʻoliva?
maʻalahi. E ʻai i nā hua maloʻo.
ʻO nā ʻalemona, nā nati macadamia, nā cashews, nā walnuts, a me nā pistachios nā mea momona momona haʻahaʻa haʻahaʻa keto.
Akā ʻaʻole ʻo nā nati he kumu maikaʻi o nā macronutrients. He kumu maikaʻi lākou o nā micronutrients.
ʻO ka hapahā kīʻaha o nā nati, no ka laʻana, aia ka 53% o kāu keleawe i kēlā me kēia lā, 44% o kāu manganese i kēlā me kēia lā, a me 20% o kāu molybdenum.
Lawe i ke keleawe. He mea koʻikoʻi ia no ka synthesis o collagen, e like me kāu i ʻike mua ai, he ʻāpana ia o ka hoʻōla hoʻomaʻamaʻa maikaʻi. A he paʻakikī ka loaʻa ʻana o ke keleawe ma o ka ʻai.
No laila, inā ʻoe e alakaʻi i kahi ʻano ketogenic, pono nā nati i mea nui o kāu mau meaʻai.. ʻAʻohe mea maʻalahi e lawe i ka hale haʻuki, ke keʻena a i ʻole nā kiʻiʻoniʻoni.
Inā makemake ʻoe e hoʻohui iā lākou, e noʻonoʻo i ka pata nut, ka ʻano semi-wai ʻono o nā nati. ʻOi aku ka maikaʻi ma mua o ka ʻai ʻana i ka ʻaila ʻoliva.
I kēia manawa ua hoʻopiha ʻoe i nā meaʻai keto maikaʻi loa ma hope o ka hoʻomaʻamaʻa ʻana, ʻo ia ka manawa e hoʻokō ai i kāu hoʻolālā hoʻomaʻamaʻa keto.
- PEANUTS, HE SNACK NATURAL: ʻO kā mākou pecans he 100% maoli. Ma Dorimed hana mākou e lawe iā ʻoe i nā huahana maikaʻi loa o ke kumu kūlohelohe me ka hoʻohana ʻana i nā mea kanu me ka ʻole o ka toxicity e ...
- ʻO ka hui maikaʻi loa no kāu mau ʻai: ʻO kēia hua maloʻo ka hui maikaʻi loa no nā cereals, nā keke a i ʻole nā mea ʻai, nā salakeke, nā smoothies, a me nā meaʻai ʻē aʻe. Hiki iā ʻoe ke ʻai i ka maka a me ka paʻakai ʻole ...
- KĀWAI NO VEGETARIANS AND VEGANS: Aia kēia ʻeke i ka 1 kg o ka pecans maka a me ka paʻakai ʻole i hiki ke hoʻohui ʻia me nā ʻano meaʻai like ʻole, e like me ka vegan a me ka meaʻai no ka mea ʻaʻole lākou ...
- E LAWE I NA WAHI A PAU: E lawe ia lakou ma na wahi a pau a lawe ia lakou ma ke ano he aperitif a mea ai paha ma ke keena a ma ke keena haua. Hiki iā ʻoe ke hoʻohui iā lākou me nā nati ʻē aʻe a he kūpono ia e hoʻohui i nā ʻano o ...
- 100% SATISFACTION GUARANTEE: Ma Dorimed mākou e lawe nui i ke kumu o kā mākou huahana kūlohelohe, no laila, lawe mākou iā ʻoe i nā huahana ma lalo o nā kūlana kiʻekiʻe loa. He aha hou aku,...
Nā Manaʻo Hoʻomaʻamaʻa Keto
#1 palena ʻia i nā carbohydrates
ʻAʻole pono ʻoe i nā carbohydrates e kūkulu ai i ka ʻiʻo.
ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i nā kalapona e pale i kāu mau pahuhopu aʻo keto.
Me kēlā manaʻo, e hoʻāʻo i kēia hoʻolālā. E helu i kāu ʻai ʻai i kēlā me kēia lā a kākau i kēlā helu i lalo.
Inā ʻoi aku kēlā helu ma mua o 10-15% o ka nui o ka caloric intake, aia paha ʻoe ma waho o ka ketogenic zone.
No ka hoʻemi ʻana i kāu ʻai ʻana i ka carbohydrate, e hana i kekahi mau hoʻololi. E hoʻololi i ka pata pīnī no ka jeli, ka maiʻa no ka avocado, a me nā pahu protein no nā pahu kaʻa haʻahaʻa.
ʻAʻole koke ʻoe e hoʻoikaika i kāu hoʻomaʻamaʻa e like me ke poʻokela keto, a e hoʻomaikaʻi kou mau ʻiʻo iā ʻoe.
#2 Hoʻohui i kahi lulu ma hope o ka hoʻomaʻamaʻa
Hiki iā ʻoe ke hoʻololi i nā mea āpau ma ka papa inoa o kēia lā i kahi smoothie post-workout. ʻO kēia ke ʻano o kēlā smoothie:
- 20-30 grams o ka whey protein i hoʻokaʻawale ʻia.
- 1-2 punetune o ka ʻaila MCT pauka.
- 1 punetune o nā paʻakai ketone exogenous.
- 1 avocado waena.
- 2-3 scoops o ka pauka protein collagen.
- 1 punetune o ka pauka mea kanu.
- ½ kīʻaha wai niu.
He momona kēia lulu no kāu mau pahu keto a he kiʻekiʻe i loko o ka protein no kāu mau pahuhopu synthesis muscle. Eia kekahi, he nui nā micronutrients.
ʻO ka hapa maikaʻi loa o ka loaʻa ʻana o kahi maʻamau smoothie? Hoʻopakele iā ʻoe i ka ʻeha o ka luhi hoʻoholo.
#3 Nā meaʻai me ke poʻo
ʻOiai inā hele ʻoe i ke keto a hoʻemi i kou makemake, makemake mau ʻoe i ka ʻai i kēlā me kēia manawa. Ua maikaʻi.
ʻO ka mea maikaʻi ʻole ʻo ka ʻai ʻana i nā meaʻai ʻōpala: nā ʻōpala, nā pahu protein kalapona kiʻekiʻe, nā kuki, a pēlā aku. Na kēia mau meaʻai e hoʻokuʻu iā ʻoe mai ke ketosis a hoʻomāhuahua i kou makemake.
Akā, e hoʻopaʻa iā ʻoe iho me nā mea momona momona e pale ai i ka pōloli, hoʻoulu i ka hoʻoikaika kino, a mālama iā ʻoe i ke ʻano puhi momona.
E noʻonoʻo e like me ka hoʻololi ʻana i ka pantry. Hiki iā ʻoe ke hana.
#4 Hoʻoikaika kino
I ka hiki ʻana mai i ka noho ikaika a nānā maikaʻi, ʻo ka meaʻai kūpono ka hapalua wale nō o ka hoʻohālikelike. ʻO ka hapa ʻē aʻe, he hoʻoikaika kino.
Eia kekahi mau neʻe e kōkua iā ʻoe e noho mālie a olakino.
- ʻO nā hoʻoikaika kino e like me ka squats, push-ups, pull-ups, a me nā papa.
- ʻO nā hoʻokiʻekiʻe kaumaha e like me nā kuʻekuʻe hope, nā haʻalulu make, nā paʻi pae, a i ʻole nā koli kettlebell.
- Hoʻomaʻamaʻa Kiʻekiʻe Intensity Interval Training (HIIT): ua hōʻike ʻia e hoʻoulu i nā hormones e pili ana i ka ulu ʻana o ka ʻiʻo.
- Yoga: pono no ka ikaika, ka neʻe a me ka maʻalahi.
- Hele wāwae.
ʻAneʻane palena ʻole kāu mau koho hoʻoikaika kino. E koho i kekahi, e hoʻololi i ke kiʻekiʻe a me ka ikaika haʻahaʻa, e hoʻonui i kou manawa hoʻōla, a e kahaha i nā pōmaikaʻi āu e loaʻa ai.
Hoʻomaʻamaʻa hoʻomaʻamaʻa ʻana ma hope o ka wahie Keto
E noʻonoʻo i kēia. Hoʻopau ʻoe i kāu hoʻomaʻamaʻa ʻana, pōloli, a hele i ka papa meaʻai ma kāu hale haʻuki.
ʻO nā koho he mea maʻamau. ʻOi aku ka like o nā pā protein i nā pahu kokoleka. ʻOi aku ka haʻalulu o ka protein e like me nā lulu maʻamau. ʻO nā moeʻuhane pōʻino kiʻekiʻe a me ke kō.
Hiki iā ʻoe ke kali i kekahi mau minuke a hiki i ka home.
Loaʻa iā ʻoe nā mea āpau e hana ai i ka lulu keto maikaʻi loa. Whey protein, MCT aila pauka, collagen, avocado, veggie pauda, pīkī pīnī - kūpono no ka wahie ma hope o ka hoʻomaʻamaʻa.
E lilo ia i mea momona kiʻekiʻe, kiʻekiʻe-protein keto bomb i hoʻolālā ʻia e hoʻomaikaʻi i kou hoʻihoʻi ʻana. A e paʻi ʻoe i ke kui ma ke poʻo.