4 mau kumu maʻamau ʻaʻole pono ka ʻai keto iā ʻoe

Nāu ʻoe ʻai ketogenic ʻaʻole hana e like me kāu i manaʻo ai? He manaʻo paʻakikī ia, ʻoiaʻiʻo: ua hahai ʻoe i nā lula, e ʻoki ana i nā kalapona, a ʻaʻole ʻoe e komo i ka ketosis a i ʻole ʻike i kekahi poho kaumaha (inā ʻo ia kāu pahuhopu). Ke noʻonoʻo nei paha ʻoe, "He hana maoli ka ʻai keto?"

ʻAe ka pane, akā nalo paha ʻoe i kekahi mau kikoʻī koʻikoʻi e sabotaging ana i kāu mau hana. Inā ʻaʻole hana ʻo keto iā ʻoe a hiki i kēia manawa, e nānā i nā kumu maʻamau o ke kumu e paʻa ai ʻoe a me kāu mea e hana ai e hoʻoponopono i nā pilikia.

1. Mai hahai i ka carbohydrate

Ma ka ʻai ketogenic, pono ʻoe e hahai i ka ratio macronutrient o ka haʻahaʻa carb, ka protein kūpono, a me ka momona kiʻekiʻe. He mea maopopo paha ia, akā ʻo kekahi o nā lula koʻikoʻi o ka kūleʻa o ka ʻai keto ʻo ka mālama ʻana i kāu ʻai kalapona no ka mea. Hiki ke ʻike ʻole ʻia nā kalapona huna.

Aia nā kalapona ma nā wahi a pau. E like me kou ho'āʻo e pale aku iā lākou, ʻaʻole hiki. ʻOiai ʻo ka haʻahaʻa ka mea maʻamau ka 5% o kāu ʻai ma ke keto, ʻo ka nui pololei o ka nui āu e hiki ai ke ʻae a noho mau i kahi kūlana ketosis He ʻokoʻa iki mai kēlā me kēia kanaka.

ʻO nā kumu e hiki ke hoʻololi i ka hoʻohana ʻana o kou kino i ka carbohydrate:

• ka ʻano ʻāpika He aha kāu e ʻai nei.
• ʻO kou nohona ma ka laulā.
• ʻO kāu moʻolelo metabolic.

He manaʻo maikaʻi ke hoʻohana ʻana i kahi tracker a hoʻokomo i kāu mea e ʻai ai e nānā i ka nui o kāu kaʻa, ma ka liʻiliʻi loa i ka wā pōkole, no laila hiki iā ʻoe ke ʻike i kou ʻano ʻana i nā meaʻai like ʻole.

E hōʻalo i ka hoʻonui ʻana i ke kiʻekiʻe o ke kō koko me nā ʻakika āu e ʻai ai. Na ke koko kiʻekiʻe e hoʻokuke iā ʻoe i waho o ke ketosis a e hoʻolōʻihi i kou momona momona.

Kūpono nā polokalamu no ka mea hiki iā ʻoe ke lawe pū me ʻoe ma nā wahi āpau, e like me ka mea kaulana MyFitnessPal. E kōkua kēia iā ʻoe e ʻike pono i ka nui o nā calorie a me nā kalapona āu e ʻai nei, e kōkua iā ʻoe e nānā noʻonoʻo i nā meaʻai o kēlā me kēia lā āu e ʻai ai.

2. ʻAʻole lawa ka ʻai ʻana i nā calorie

Inā ʻoe e hoʻāʻo e lilo i ke kaumaha, manaʻo paha ʻoe ʻaʻole pilikia ka ʻai ʻana i nā calorie liʻiliʻi. Akā, ke hoʻemi ʻoe i nā ʻakika a ʻai pū i ka protein haʻahaʻa, maʻalahi ka hopena ʻaʻole e ʻai i nā calorie mai ka momona.

Eia kekahi, ʻo ka hapa nui o nā ʻAmelika a me ʻEulopa i ulu aʻe me ka hoʻopunipuni ʻana i ka momona, ʻoi aku ka momona momona, he mea ʻino i kou olakino. Inā ʻoe e paʻa mau ana i kēlā manaʻoʻiʻo, paʻakikī paha ʻoe e ʻai i nā calorie mai ka momona i kēlā me kēia lā. E hoʻomanaʻo, ma ka ʻai keto ʻo kāu kumu nui o ka wahie ka momona.

ʻO ka ʻai ʻole ʻana i nā calorie hiki ke hōʻino i ka wā lōʻihi. Hiki i ka lawe ʻana i ka calorie haʻahaʻa haʻahaʻa ke hoʻokomo i kou kino i ke ʻano pōloli, ʻo ia hoʻi e paʻa i ka momona o ke kino. Hiki iā ia ke hoʻopilikia maikaʻi i kāu mau hormones a me nā hana ʻē aʻe o ke kino, ʻoi aku hoʻi i nā wahine ( ¹ )( ² ).

e hahai i kāu mau calorie

E like me ka protein a me ka carbohydrates, e mālama pono i kāu mau calorie e ʻike ai i ka nui āu e pono ai a me ka nui o kāu ʻai ʻana i kēlā me kēia lā. (Ke ʻike nei ʻoe i kahi kumu ma ʻaneʻi?) Eia hou, MyFitnessPal He koho maikaʻi.

3. ʻAʻole hoʻāʻo i nā pae Ketone koko

Hana keto? ʻAʻole ia inā ʻaʻole ʻoe ka nānā ʻana i kāu pae ketone e hōʻoiaʻiʻo e komo maoli ana ʻoe a noho i ka ketosis ma hope o kāu ʻai. Ma ka liʻiliʻi, ke hoʻomaka ʻoe i kēia ʻai.

ʻEkolu mau ala like ʻole hoʻāʻo i nā pae ketone i loko o kou kino, akā ʻoi aku ka maikaʻi o nā ʻōnaehana hoʻāʻo koko ma muli o ko lākou ʻoi aku ka pololei. Hiki iā ʻoe ke loaʻa kahi heluhelu kikoʻī i kēlā me kēia manawa a ʻike pehea e loli ai nā pae ketone ma mua a ma hope paha o ka ʻai ʻana a i ʻole nā ​​​​mea ʻē aʻe āu e hana ai i ka lā.

E ho'āʻo mau i hiki iā ʻoe ke ʻike pono i kāu ʻai ʻana (a ʻoiai ʻoe e hoʻomaʻamaʻa) i ka hopena o kāu pae ketone.

4. ʻAʻole noʻonoʻo i ka meaʻai

He nui ka poʻe e noʻonoʻo wale i ka momona momona, haʻahaʻa haʻahaʻa o ka papaʻai ketogenic. Akā, ʻaʻole ia he manaʻo he a kūʻokoʻa-no nā mea a pau Hāʻawi ia i ka mana manuahi e hoʻolei i ka meaʻai ma waho o ka puka makani.

Inā makemake ʻoe e loaʻa nā hopena maikaʻi loa, pono ʻoe e noʻonoʻo i nā ʻano meaʻai āu e ʻai nei. ʻO kēia ke ʻano o nā momona kiʻekiʻe a me nā protein, a me ka nui o nā mea kanu, e hāʻawi iā ʻoe i kahi pāʻai meaʻai nui i kēlā me kēia pāʻina.

E ʻai i nā momona kiʻekiʻe

ʻOiaʻiʻo, hiki ke komo i loko o ka ketosis me nā meaʻai haʻahaʻa i ka wā e nānā ʻia kāu macros, akā ʻaʻole ia he ala olakino e mālama ai i kahi kūlana ketosis.

Hiki iā ʻoe ke hoʻohui iki i kāu ukana ʻawaʻawa inā hoʻopiha ʻoe i kāu hoʻolālā meaʻai me nā ʻiʻo maʻamau i hānai ʻia i ka mahiʻai, nā huahana waiu a me nā momona holoholona. E hoʻopau ʻoe i ka uku ʻana iā ia i ka holo lōʻihi, a e manaʻo paha ʻoe i ke ahi wela e ia.

ka olakino, momona maikaʻi pono lākou no ka hana o ka lolo, ka hana ʻana i ka hormone, a me nā hana ʻē aʻe o ke kino. No ka mea ʻo 70-80% ka momona o kāu ʻai holoʻokoʻa, makemake ʻoe i ke ʻano kiʻekiʻe, me:

• Carnes nā momona hānai mauʻu.
• ʻApekikana
• ʻO nā ʻaila i hoʻomaʻemaʻe ʻole ʻia (ʻoi aku ka ʻaila niu organik, ka aila MCT, ka ʻaila ʻoliva, a me ka aila avocado).
• ʻO nā iʻa i hopu ʻia ʻāhiu (ʻo kēlā mau omega-3 ke kī).
• Nati (maikaʻi maoli nō ma ʻaneʻi).
• ʻOliva holoʻokoʻa a kūlohelohe.

Inā ʻai ʻoe i nā meaʻai i hoʻoponopono ʻia e like me ka puaʻa, ka sausages i hoʻopaʻa ʻia, a me nā huahana cheese, ʻo ia ka manawa e hoʻololi i nā meaʻai holoʻokoʻa e like me nā mea i luna.

ʻai i nā micronutrients

Makaʻu paha ʻoe i ka ʻai ʻana i nā mea kanu he nui, no ka mea hiki i kekahi o ia mau mea ke kiʻekiʻe i ka carbohydrates. Hiki ke hoʻomaopopo ʻia kēia, akā he mea nui kēlā mau micronutrients i kou olakino holoʻokoʻa. Eia kekahi mau manaʻo no ka mālama ʻana i kāu meaʻai me ka hoʻohaʻahaʻa ʻana i kāu ʻupena.

• E noʻonoʻo i nā lau ʻai haʻahaʻa (ʻo nā lau ʻōmaʻomaʻo o kēlā me kēia ʻano he koho maikaʻi loa), a hoʻokomo i nā momona olakino ke ʻai ʻoe. ʻO kēia ka mea e mālama ai i ka nui o ka momona i kāu ʻai ʻoiai e hāʻawi iā ʻoe i kahi hoʻonui maikaʻi o nā mea kanu. Eia kekahi, kōkua ka momona i ka lawe ʻana i nā meaʻai, ʻoi aku ka nui o nā huaora momona.
• E ʻai i kāu mau mea kanu ʻai. E emi ana lākou, e ʻae iā ʻoe e ʻai nui i ka manawa hoʻokahi.
• E hana i kahi smoothie e pili ana i ka momona me nā mea kanu e like me kale a me ka spinach.
• Inā ʻoe e hopohopo nei e pili ana i nā kalapona i loko o nā mea kanu he nui loa, e hoʻomaopopo pono ʻoe e ʻai pū ana i nā huahana holoholona momona e like me ka ʻiʻo okana.

ʻai i ka fiber

He mea koʻikoʻi ka fiber no ke ola kino a me ka neʻe ʻana o nā mea me ka ʻoluʻolu. Inā ʻaʻole ʻoe e ʻai i nā mea kanu, nele paha ʻoe i kēia wahi. E hoʻohana i nā ʻōlelo aʻoaʻo ma luna no ka loaʻa ʻana o nā mea kanu hou aʻe i kāu meaʻai, a mai poina e loaʻa iā lākou me kahi kumu momona kiʻekiʻe.

Aia kahi manawa e hoʻohui pono ai ʻoe i kahi kumu o ka fiber i kāu papaʻai, e like me ka ʻai flax, hua chia, a i ʻole. psyllium husk e hauʻoli i kou ʻōpū a pale i nā hopena ʻaoʻao e like me ka maʻi maʻi. Hana maikaʻi kēia i nā smoothies, oatmeal aloha keto a me nā mea kālua.

E hoʻokomo i nā meaʻai fermented

ʻO nā meaʻai fermented kekahi ala ʻē aʻe e hōʻoia i ka holomua maikaʻi o kou olakino a me ka ʻai ʻana. Inā he mea hou ʻoe i nā meaʻai fermented, e hoʻomaka e hoʻāʻo me nā ʻano ʻano like ʻole a hoʻāʻo e ʻai i ʻelua a ʻekolu mau lawelawe i kēlā me kēia lā.

Hiki paha kēia:

• ʻO ka yogurt piha momona a i ʻole kefir.
• ʻO nā pīkī maka (ʻaʻohe kō i hoʻohui ʻia).
• ʻO Kimchi.
• Sauerkraut maka.

E nānā pono i ka papa inoa piha o nā meaʻai ma ka ʻai ketogenic e ʻike i nā meaʻai maikaʻi loa e hoʻokomo i kāu ʻai momona momona.

Hana ʻia ka ʻai keto? Hana ʻia ke hana pololei ʻoe

Inā ʻoe i ka keto no kekahi manawa a ʻike ʻoe iā ʻoe iho e noʻonoʻo nei, "Holo ka ʻai keto?", ʻaʻole paha e holo maikaʻi nā mea e like me kou makemake. ʻOiaʻiʻo, hiki ke paʻakikī, akā e hoʻomaka me kēia papa inoa o nā ʻōlelo aʻoaʻo hoʻoponopono.

E hoʻomanaʻo i ka nānā ʻana i kāu ʻai kalapona a me ka protein, e hoʻāʻo i kāu pae ketone e ʻike i ke ʻano o kāu ʻai ʻana i kēlā mau pae, a ʻike i kāu mea e ʻai maoli ai e ʻohi i nā pono olakino āpau a kēia meaʻai. E hoʻohana i nā kikoʻī ma luna e kōkua iā ʻoe e hoʻokele i nā wahi āu e pono ai e hoʻoponopono, a e emi ana ke kaumaha (a me ke keto) i ka manawa pōkole.