ʻO ka papaʻai Keto a me ka papa inoa kūʻai no nā poʻe hoʻomaka

ʻO ka ʻai ketogenic kahi meaʻai haʻahaʻa-carbohydrate, kiʻekiʻe-protein. nā momona kaulana no kāna mau hopena kupaianaha i ka pohō kaumaha a me nā pono olakino salud ʻo ia hoʻi.

Hōʻike nā haʻawina ʻai Keto i ka nalowale wikiwiki ʻana o ka momona, hoʻemi i ka ʻai, ʻoi aku ka nui o ka ikehu, ʻoi aku ka maikaʻi o ka naʻau, hoʻemi i nā pae o ka mumū, hoʻemi i ke kūʻē ʻana i insulina a nui hou aku ( ¹ )( ² )( ³ )( ⁴ ).

Ma kēia ʻatikala, e ʻike ʻoe i kahi hoʻolālā meaʻai ketogenic kikoʻī, nā meaʻai keto maʻalahi, kahi papa kūʻai keto, a me nā ʻōlelo kōkua e hoʻopau i nā kānalua nui i ka wā e hoʻomaka ai i ka ʻai keto.

4 Nā ʻanuʻu mua no nā mea hoʻomaka Keto

He mea maʻalahi kēia mau ʻanuʻu, akā hiki iā lākou ke kōkua iā ʻoe e hoʻonohonoho iā ʻoe iho no ka kūleʻa ma mua o ka luʻu ʻana i ka ʻoki ʻana i nā kaʻa, ka hele ʻana i kahi huakaʻi kūʻai keto, a i ʻole ke kuke ʻana i nā meaʻai keto.

# 1: helu i kāu macros

ʻO ka ʻai keto holoʻokoʻa e huli a puni ka loaʻa ʻana a me ka mālama ʻana i kahi kūlana metabolic o ketosis, ka mea e pono ai ke hoʻololi ʻana mai nā carbohydrates i ka momona no ka wahie.

ʻO ka mea maʻamau, ua hoʻololi ʻia nā ʻakika āu e ʻai ai i ka glucose i ka wā o ka ʻai ʻana, kahi e hoʻohana ai kou lolo, nā ʻiʻo, a me nā ʻōpū i kumu nui o ka ikehu.

Akā ke ʻai liʻiliʻi ʻoe i nā ʻakika, hoʻomaka kou kino e wāwahi i nā momona hou aʻe (ka momona mālama ʻia, a me nā momona meaʻai), a hoʻopuka kou ake i nā ketones no ka wahie lolo.

No ka hoʻokō ʻana i ka ketosis, pono ʻoe e ʻai i ka ratio kūpono o nā macronutrients (protein, momona, a me nā kalapona).

# 2: e aʻo i ka helu ʻana i nā kalapona ʻupena

He mea koʻikoʻi ka helu ʻana i kāu ʻupena ʻupena e like me ka ʻike ʻana i nā macros e ʻai ai.

Hiki i ka hapa nui o ka poʻe ke noho i ka ketosis ma ka ʻai ʻana i ka 20-50 grams o nā kalapona ʻupena a i ʻole ka liʻiliʻi i kēlā me kēia lā, ʻaʻole paʻakikī ke hoʻokō, akā pono ʻoe e aʻo i ka heluhelu ʻana i nā lepili e ʻike ai i ka ʻike o ka ʻupena. nā huaʻaʻa o ka meaʻai.

# 3: hoʻolālā i kahi hoʻolālā hoʻomākaukau ʻai

Inā ʻaʻole ʻoe hopohopo e pili ana i ka hoʻolilo ʻana i ka manawa nui i ka kuke ʻana a me ka hoʻomaʻemaʻe ʻana i kēlā me kēia lā, makemake ʻoe e haku i ka hoomakaukau mua o ka meaʻai. ʻAʻole anei ʻoe i hana? Mai hopohopo, maʻalahi loa. ʻOiai ʻo ka hoʻomākaukau ʻana i ʻelua mau kumu protein a i ʻole ka holoi ʻana i kāu mau mea kanu i kou hoʻi ʻana mai ka hale kūʻai mai hiki ke kōkua i ka maʻalahi a me ka wikiwiki o ka haʻawina home i ka wā ʻai.

# 4: hoʻopaʻa i nā lako ʻē aʻe

Hiki iā ʻoe ke komo i ke ketosis, lilo i ke kaumaha, a olakino me ka ʻike kumu o ke keto a me kahi papaʻai paʻa paʻa.

Eia nō naʻe, eia ka papa inoa o nā lako keto (ʻaʻole meaʻai) hiki ke maʻalahi a ʻoluʻolu hoʻi kāu huakaʻi keto:

• Nā ʻāpana hoʻāʻo Ketone e hōʻoia ʻoe e noho i ka ketosis.
• Pāʻai ʻai Keto Protein Kiʻekiʻe no ka meaʻai ma ka hele.
• He unahi meaʻai no nā mea ʻai keto.
• ʻO nā pahu mālama meaʻai aniani no ka hoʻohana ʻana i ka pahu hau a me ka huakaʻi (e noʻonoʻo i kekahi mau ʻano like ʻole a me nā nui no nā kīʻaha ʻaoʻao hoʻokahi lawelawe, nā ʻāpana ʻai o nā meaʻai paʻa, nā sopa a me nā ʻū, a me nā ʻāpana ʻohana).
• ʻAʻeke hau.
• Keto electrolytes no ka hydration, ʻoi loa inā hoʻoikaika mau ʻoe.
• ʻaila MCT o ʻaila pauka MCT e hoʻokō i ka ketosis wikiwiki a mālama i nā hōʻailona maʻi keto.

Inā ʻaʻole ʻoe mākaukau e kūʻai i nā lako ʻē aʻe i kēia manawa, mai hoʻopau i ka manaʻo e hoʻolilo kālā. Ke hoʻomaka nei ʻoe e aʻo, hiki ke kūʻai ʻia nā hale kūʻai keto akamai e like me ka maʻalahi e like me nā meaʻai olakino.

ʻO nā meaʻai keto-friendly maikaʻi loa no kāu papaʻai

Ke hoʻomaka mua ʻoe i ka ʻai ketogenic, hiki ke ʻike ʻia ua kaupalena ʻia ʻoe i kahi papa inoa pōkole a paʻa o nā meaʻai. Akā ʻaʻole hiki ke ʻoi aku ma mua o ka ʻoiaʻiʻo.

Hiki iā ʻoe ke hoʻohui i ka hapa nui o nā mea kanu, nā huahana holoholona olakino e like me ka ʻiʻo organik, nā hua manu, a me nā iʻa, a me ka nui o nā momona olakino. Aia kekahi wahi no ka ʻono hua ʻai keto.

E heluhelu e aʻo i nā meaʻai haʻahaʻa, momona momona hiki ke kākoʻo maikaʻi i kāu mau pahu keto.

ʻO nā momona: ʻO ka 13 mau momona maikaʻi loa ma kahi ʻai Ketogenic

Ma ka keto, ma kahi o 70% o kāu mau calorie i kēlā me kēia lā e loaʻa mai ka momona.

No ka mālama pono ʻana i kāu ʻai keto, pono ʻoe e koho i nā momona kiʻekiʻe - nā mea i loaʻa mai nā kumu meaʻai holoʻokoʻa momona, ʻaʻole nā ​​momona inflammatory i hoʻomaʻamaʻa ʻia i loaʻa mau i ka meaʻai maʻamau o ʻAmelika a ʻEulopa.

Nui ka nui nā momona a me nā aila e pono ai ʻoe e pale aku, me nā ʻaila mai loko mai o nā ʻaila hua i hoʻomaʻamaʻa nui ʻia (i loaʻa pinepine ʻia i loko o ka ʻaila salakeke a me nā ʻaila kuke wela), nā ʻiʻo i hoʻopaʻa ʻia i hoʻopaʻa ʻia, a me "nā meaʻai cheese i hana ʻia," e inoa i kekahi.

ʻO kekahi o nā kumu maikaʻi loa o ka momona maikaʻi ma ka ʻai keto:

1. ʻO nā ʻiʻo hānai mauʻu a me nā ʻiʻo okana.
2. Loaʻa ka iʻa i ka nahele.
3. Pāpaʻa hānai mauʻu a me ka ghee.
4. Nā hua hānai.
5. ʻAila niu.
6. Pāpaʻa niu.
7. ʻaila MCT y ʻaila pauka MCT.
8. ʻO kaʻaila ʻoliva keu.
9. Pāpaʻa koko.
10. ʻAilā pāma.
11. ʻApekikana a me ka aila avocado (ke koho maikaʻi loa no ka kuke ʻana i ka wela wela).
12. Nā hua nut Macadamia a me ka aila nut macadamia.
13. Nati, nati pata, a me na anoano ma ke akahai.

ʻO ka Protein: ʻO nā kumu kumu protein maikaʻi loa 9 ma kahi meaʻai Ketogenic

ʻO ka meaʻai ketogenic maʻamau ka loaʻa ʻana o ka protein maʻamau a ma kahi o 20-25% o ka nui o nā calorie mai ka protein. Akā ʻo kekahi poʻe, ʻoi aku ka poʻe haʻuki, koho i 30-35% o kā lākou calorie i kēlā me kēia lā mai ka protein.

I nā huaʻōlelo ʻē aʻe, ʻo ka protein ka lua o ka macronutrient nui loa ma ke keto ma hope o ka momona. A e like me nā momona, ʻo ke koho ʻana i nā kumu protein kiʻekiʻe he mea koʻikoʻi e hōʻoia i ka maʻemaʻe a me ke olakino o kāu ʻai keto.

ʻO ka ʻōlelo maʻamau, pono ʻoe e hele i nā kumu protein holoholona organik, i kūʻai ʻia ma ka ʻāina a i ʻole kokoke i ke kumu e like me kāu e ʻike ai. Hānai ʻia i ka mauʻu, ʻai ʻia, a i ʻole i hopu ʻia i ka nahele inā hiki.

ʻO ka protein holoholona i "mahiai ma na hale hana"A i ʻole mai ka concentrated animal feeding operations (CAFO) i loaʻa nā hormones, antibiotics, pesticides, a me nā mea ʻona ʻē aʻe ʻaʻole i loaʻa i loko o ka ʻiʻo, ka ʻiʻo hānai mauʻu, nā hua manu, a me nā huahana waiu.

ʻOi aku ka nui o nā micronutrients a ʻoi aku ka maikaʻi o ka momona momona ( ⁵ )( ⁶ ).

ʻO nā koho protein maikaʻi loa keto no ka ai mau, penei:

1. ʻOkiʻi momona a hānai ʻia o ka ʻiʻo e like me nā steaks a me ka pipi lepo.
2. ʻOkiʻi ʻeleʻele, ʻoi aku ka momona o ka moa, ʻiʻo, a i ʻole ka pipi.
3. ʻOkiʻi puaʻa a i ʻole nā ​​ʻoki ʻē aʻe e like me ka sirloin, ka puaʻa ʻaʻole i hoʻōla ʻia a i hoʻōla maoli ʻia (ʻaʻohe kō i hoʻohui ʻia), a i ʻole ham.
4. ʻO ka iʻa, me ka mackerel, tuna, salmon, trout, halibut, cod, catfish, a me ka mahi-mahi.
5. ʻO nā meaʻai kai e like me ka ʻoy, ka pāpaʻi, ka pāpaʻi, ka ʻū, a me ka ula.
6. Viscera.
7. Huaʻai holoʻokoʻa
8. ʻO ka waiu kaʻawale, ʻoi aku pāpaʻa hānai mauʻu, kaʻaila kaumaha a me ka paʻakai paʻakai (e hele mau i ka waiu momona piha ke hiki, e pale i nā koho momona haʻahaʻa ke hoʻopau lākou i kēia hāʻule o ka momona me ke kō).
9. Keto whey protein hānai mauʻu, ʻoi aku ma hope o ke aʻo ʻana a i loko lulu ʻai meaʻai.

ʻAiʻa: 17 Keto-Friendly Carbohydrate Sources

E like me kāu i ʻike ai i nā hopena i ka helu ʻana o kāu macronutrients, Ma ka keto, ma kahi o 5-10% o kāu mau calorie e loaʻa mai i nā kaʻa.

La haʻahaʻa haʻahaʻa haʻahaʻa ʻO ka keto ka mea e hiki ai i kou kino ke puhi i ka momona ka wahie.

No ka liʻiliʻi o nā waiʻaleʻa āu e ʻai ai, ʻo ke koho ʻana i nā punawai kiʻekiʻe a me ka pale ʻana i nā kaʻa kaʻa i hoʻopili ʻia a i ʻole ke kō i hoʻohui ʻia he mau hana koʻikoʻi no ka metabolism olakino.

E koho i nā koho meaʻai-nui, low-net-carb, e like me:

1. ʻO nā lau lau e like me kale, spinach, chard, bok choy, a me ka letus romaine.
2. Radicchio.
3. Palukela kupu.
4. Broccoli
5. Kāpena.
6. Asparagus.
7. Artichokes
8. Seleri.
9. Kukama.
10. Zucchini.
11. ʻAha.
12. Kohlrabi
13. ʻAkaaka.
14. Pepelu.
15. Spaghetti squash.
16. Raspberries a me nā ʻeleʻele.
17. ʻO Chia a me nā hua flax.

ʻO nā meaʻai meaʻai olakino, haʻahaʻa-carb ka waiwai i nā antioxidants polyphenol, hiki ke hoʻohui i nā hopena anti-inflammatory o nā ketones i hana ʻia e kou kino ma ka ʻai ketogenic ( ⁷ )( ⁸ ).

ʻO kēia nā kumu waiwai o ka carbohydrate He kiʻekiʻe lākou i ka fiber, e kākoʻo ana i ka ʻai ʻana a me ke olakino ʻōpū.

Hiki i nā huaʻai kiʻekiʻe-fiber, nā nati, a me nā ʻanoʻano ke hoʻohaʻahaʻa i ke kō koko, hoʻohaʻahaʻa i ka pilikia o ka maʻi diabetes type 2, a hoʻohaʻahaʻa i ka pilikia o ka maʻi cardiovascular a me ka stroke ( ⁹ )( ¹⁰ ) ( ¹¹ )( ¹² )( ¹³ ).

A me ka noʻonoʻo liʻiliʻi, hiki iā ʻoe ke hana i nā meaʻai i ʻae ʻole ʻia i ka keto, e like me ka hoʻohana ʻana i nā noodles zucchini e hana i kēia pasta. keto garlic parmesan māmā ʻelua ʻanuʻu.

ʻElua-Step Garlic Parmesan Zucchini Pasta Recipe

Eia nō naʻe, hoʻokahi mea hoʻomanaʻo e hoʻomanaʻo. ʻOiai he keto-friendly nā kumu carbohydrate ma luna, pono ʻoe e kaupalena i ka ʻai ʻana o ka carbohydrate a i ʻole ʻoe e mālama i ke kūlana o ketosis.

Ke kānalua nei, hiki iā ʻoe ke nānā mau i kāu glucose i loko ke koko ma hope o ka ʻai ʻana a hoʻāʻo i kāu pae ketone e hōʻoia ʻaʻole ʻoe e ʻai nui i ka waiʻaleʻa a me ka pilikia e puka mai i ke ketosis.

A laila, e hoʻomaka i ka hoʻohana ʻana i kahi hoʻolālā ʻai keto 7 lā.

Maʻalahi loa 7-lā Keto papaʻai no ka poʻe hoʻomaka

Loaʻa i kēia papaʻai keto nā ʻano meaʻai wikiwiki e hoʻomākaukau, akā ʻono a momona, no laila e hauʻoli nā poʻe a pau o kou ʻohana, ʻo ia hoʻi nā mea ʻono loa. ʻO nā mea ʻai hoʻohana keto ua komo pū.

I kou ʻōwili ʻana i lalo, ʻike ʻoe i ka waiwai o nā meaʻai keto hoʻomaka ma mua, a laila ma lalo o kēlā, ka papa inoa kūʻai i manaʻo ʻia.

Eia kahi hoʻolālā papaʻai keto maʻalahi no kāu mau lā 7 mua:

1 lā:

• Pōʻakai: Keto Breakfast Casserole me ka Bacon, Huamoa a me ka Paʻakai.

ʻO ka papa ʻaina kakahiaka Keto me ka puaʻa, hua manu a me ka paʻakai

• ʻAina: ʻO Zesty Keto Taco Salad.

ʻOi aku ka maikaʻi a me ka ʻono ʻo Keto Taco Salad Recipe

• Helu: ʻO ka ʻōwili hua manu Keto wikiwiki i loko o kahi pola.

ʻO ka ʻōwili hua keto wikiwiki i loko o kahi kīʻaha kīʻaha

• Mea ʻai / mea ʻai: 2 minuke keke keto.

Keto caramel brownie cup recipe

2 lā:

• Pōʻakai: ʻO ke koena o ka ʻaina kakahiaka me ka Bacon, Egg, a me ka Paʻi.

ʻO ka papa ʻaina kakahiaka Keto me ka puaʻa, hua manu a me ka paʻakai

• ʻAina: ʻO ka ʻōwili hua manu Keto wikiwiki i koe i loko o kahi pola.

ʻO ka ʻōwili hua keto wikiwiki i loko o kahi kīʻaha kīʻaha

• Helu: Palaoa koena Zesty Keto tacos.

ʻOi aku ka maikaʻi a me ka ʻono ʻo Keto Taco Salad Recipe

• Mea ʻai / mea ʻai: Nahu Keke Kīkini Chocolate Hazelnut Cheesecake.

ʻO ka ʻai ʻana o nā meaʻai ʻai ʻo Hazelnut Chocolate Cheesecake

3 lā:

• Pōʻakai: ʻAi ʻAi ʻAi ʻAi Keto 5 Minute Keto Haʻahaʻa.

Snickerdoodle cinnamon "oatmeal" meaʻai kakahiaka

• ʻAina: ʻO ka pahu kaʻa haʻahaʻa make-ahead casserole.

Hoʻokomo ʻia i ka ʻaʻai ʻaʻai ʻāpalapala

• Helu: 30 minuke puʻuwai keto chili.

Keto Chili Recipe in 30 Minutes

• Mea ʻai / mea ʻai: Nahu Keke Kīkini Chocolate Hazelnut Cheesecake.

ʻO ka ʻai ʻana o nā meaʻai ʻai ʻo Hazelnut Chocolate Cheesecake

4 lā:

• Pōʻakai: ʻAi ʻAi ʻAi ʻAi Keto 5 Minute Keto Haʻahaʻa.

Snickerdoodle cinnamon "oatmeal" meaʻai kakahiaka

• ʻAina: 30 minuke puʻuwai Keto Chili.

Keto Chili Recipe in 30 Minutes

• Helu: ʻO ka pahu kaʻa haʻahaʻa make-ahead casserole.

Hoʻokomo ʻia i ka ʻaʻai ʻaʻai ʻāpalapala

• Mea ʻai / mea ʻai: Keto Ice Cream No Shake.

Ma'alahi Keto Ice Cream No Shake

5 lā:

• Pōʻakai: Veggie Keto Frittata a i ʻole Veggie Omelet.

Keto meaʻai frittata meaʻai

• ʻAina: ʻIʻi ʻiʻo Keto Keto ʻono.

Leʻaleʻa haʻahaʻa carb keto meatloaf meaʻai

• Helu: Fathead Pizza: Keto Pizza haʻahaʻa.

Mea ʻai Pizza Ketogenic Fathead Haʻahaʻa

• Mea ʻai / mea ʻai: Heavenly Keto Butter Mousse.

Keto pata mousse meaʻai

6 lā:

• Pōʻakai: Nā Panekeke Chocolate Blueberry Butter.

Nā Panekeke Chocolate Blueberry Butter

• ʻAina: ʻIʻi ʻiʻo Keto Keto ʻono.

Leʻaleʻa haʻahaʻa carb keto meatloaf meaʻai

• Helu: Keto paʻakai ʻoʻopuʻu.

Keto Shrimp Stir Fry with Baked Cauliflower Laiki

• Mea ʻai / mea ʻai: Nahu Keke Kīkini Chocolate Hazelnut Cheesecake.

ʻO ka ʻai ʻana o nā meaʻai ʻai ʻo Hazelnut Chocolate Cheesecake

7 lā:

• Pōʻakai: ʻO ka ʻaina kakahiaka ʻaʻai ʻono ʻole Keto Quiche.

ʻOno keto crustless breakfast quiche recipe

• ʻAina: ʻOno ʻo Keto Cobb Salad.

Mea ʻai ʻai ʻo Keto Cobb Salad

• Helu: Haʻahaʻa Carb Keto Lasagna.

Mea ʻai Sopa Lasagna Haʻahaʻa

• Mea ʻai / meaʻai: Heavenly Keto Butter Mousse.

Keto pata mousse meaʻai

Hoʻopiha ʻia me ka ʻike ʻoiaʻiʻo a me kahi laʻana hoʻolālā meaʻai, ua mākaukau ʻoe e hana i ka ʻanuʻu aʻe - e kuʻi i ka hale kūʻai no kāu huakaʻi kūʻai keto mua.

Keto Beginner's Grocery List

E lawe pū me ʻoe i kēia papa inoa kūʻai i paʻi ʻia ke hele ʻoe e kūʻai i hiki iā ʻoe ke hoʻopiha i kāu kaʻa me nā koho keto a pale aku i ka hoʻowalewale ʻana o nā haʻalulu pono ʻole. (Ma hope o kekahi mau pule, e maʻalahi nā mea a pau a manaʻo ʻia ʻoe. Akā i kēia manawa, liʻiliʻi nā mālama āpau).

Keto papa inoa kūʻai

Nā laupala

• 225 a 450 g / 8 a 16 oz o nā strawberries.
• 4 zucchini nui.
• 6 mau ʻala ʻala ʻōmaʻomaʻo.
• 2 mau ʻōmato waena.
• 170 g / 6 oz o ka spinach hou.
• 340 g / 12 oz. o ka letus romaine.
• 2 laau nui o ka seleri
• 285g / 10oz nā tōmato cherry.
• 3 aniani liʻiliʻi.
• 1 kola.
• 2 puʻupuʻu nui o ke kāleka.
• 1 kumu ʻaʻa liʻiliʻi.
• 85 g / 3 oz. o na halo pepe maikai.
• 1 lemona nui (organic e hana i ka lemona hou).
• 30 a 60 g / 1 a 2 auneke o ka pā paʻi hou.
• 30 a 60 g / 1 a 2 auneke o ka oregano hou.
• 340 g / 12 oz ka puaʻa laiki maloʻo.
• 455 g / 16 oz o nā blueberries hihiu hau.
• ʻO 1 ka pepa bele ʻōmaʻomaʻo waena
• 85 a 115 oz / 3 a 4 g coriander.
• 3 avocados nui.
• 455 g / 16 oz ka ʻuala ʻōmato (mea kūlohelohe, ʻaʻohe kō i hoʻohui ʻia).
• 2 lime
• 2 mau kukama.

Carnes

• 1 lb. sausage Italia ʻono a i ʻole sausage Italia momona.
• 6 ʻūhā moa me ka iwi a me ka ʻili.
• 1 lb. umauma moa, moʻa.
• 500g / 16oz (1lb.) ʻO ka ʻōpae (peeled, me ka huelo ma luna).
• 225 g / 8 oz i ʻoki ʻia i ka pepa pepa.
• 4 paona. 85% pipi wīwī i hānai ʻia i ka mauʻu.
• 340 g / 12 oz puaʻa.
• 500 g / 16 oz salmon.

Ka waiu a me nā hua

• 455g / 16oz piha momona ricotta cheese.
• 1350g / 48oz paʻakai mozzarella.
• 455g / 16oz ka paʻakai cheddar.
• 1 kīʻaha (225 g / 8 oz.) O Parmesan cheese.
• 1/4 kīʻaha bleu cheese.
• 225g / 8oz piha momona kilika cheese.
• 225g / 8oz cheese cheddar.
• 30 mau hua nui.
• 1 lb. pāpaʻa hānai mauʻu.
• 225g / 8oz kaumaha kaumaha hoʻopaʻi cream.
• 225g / 8oz piha momona ʻawaʻawa.

Nā ʻaila a me nā mea ʻala

• Nui ka pata, ghee, ʻaila niu, a me ka puaʻa (a i ʻole e hana i kāu momona puaʻa ponoʻī mai ka puaʻa).
• 455 g / 16 oz ʻaila MCT.
• 455 g / 16 oz ka aila avocado.
• Paʻi chili.
• Nā ʻakika amino niu a i ʻole ka ʻāpala cider winika.
• 455g / 16oz ka hulu iwi pipi.

Nā mea ʻala

• ʻO ka vanilla extract.
• Kinamona Ceylon.
• Paukū ʻaukā.
• ʻO ka pauka chili.
• Kumino.
• ʻO ka paʻakai kai.
• Pepelu.
• Hoʻohui ʻia nā mea kanu o nā mea kanu Italia.
• Pepa ʻulaʻula.
• hū meaʻai.
• ʻO ka pauka chili.
• Pepelu.

ʻO nā meaʻai palaoa

• 1 pahu waiu ʻalemona ʻole.
• ʻO Stevia a me nā mea ʻono hua monk.
• Nibs koko.
• 1 pūʻolo palaoa niu.
• 1 pūʻolo palaoa ʻalemona.
• 455g / 16oz ka ʻuala Marinara.
• ʻO ka paʻakai paʻakai ʻole.
• 1 kini o ka paʻi tōmato.
• 1 kini o nā tōmato i ʻoki ʻia.
• ʻO ka pauka paʻa.
• Kūmole i ka paila
• Kilima o ka tartar.
• Puuwai hemp.
• Palaoa flax.
• Nā hua Chia.
• Nā lau niu.
• Paukū koko.
• Nā ʻanoʻano sesame.

He aha ka mea e manaʻo ai ma hope o ka pule mua ma Keto

ʻO kāu pule mua ma keto he manawa hoʻoponopono.

ʻO ka maikaʻi loa hiki ke hoʻohauʻoli, a ʻo ka maikaʻi loa hiki ke paʻakikī, akā ʻo ka nūhou maikaʻi e hiki iā ʻoe ke manaʻo e maʻalahi nā pule e hiki mai ana.

Eia kahi hiʻohiʻona o nā hoʻololi e hiki ke hana ma mua o 7 mau lā ma kāu ʻai kaila haʻahaʻa, ʻoiai e ʻike ʻoe i nā hoʻomaikaʻi mau ʻana no kekahi mau pule ma hope.

• ʻO ka hoʻoikaika ʻana āu i hoʻokomo ai i nā ʻano olakino (e like me ke kūʻai ʻana i nā mea kūʻai keto a me ka helu ʻana i nā waiʻaleʻa) e uku ʻia ke hoʻomaka ʻoe e hoʻomohala i nā hana mau.
• E lilo ana ʻoe i ka ketosis (ke ʻole ʻoe e ʻai nā kalapona huna) a ma kou ala e hoʻololi ʻia ai ka momona, e ʻike ʻoe e hoʻonui ia i kou ʻano a hoʻomaikaʻi i kou pae ikehu.
• E emi ana kou makemake, me ka emi crav, emi ka hoowalewale e hana hoʻopunipuni a me ka manaʻo nui o ka māʻona (piha) ma waena o nā meaʻai ( ¹⁴ ).
• ʻO nā hōʻailona a i ʻole nā ​​hopena ʻaoʻao o ka maʻi maʻi keto pono e hoʻomaha i kēia manawa a i ʻole e hiki koke mai ana.
• Hiki ke ʻike ʻia nā hōʻailona o ka emi ʻana o ka mumū, e like me ka ʻili māmā ( ¹⁵ ).
• Hiki ke ana 'ia ka pohō kaumaha mai ka hui 'ana o ke kaumaha o ka wai a me ka momona o ke kino (akā e ho'omau 'ia ka wikiwiki).

No ka hapanui o ka poʻe, ʻoi aku ka maʻalahi o ka noho keto ma hope o hoʻokahi pule a ʻelua paha. A ʻo ka pāpaʻi paona hiki ʻole ma hope o hoʻokahi pule wale nō, no laila, mai hopohopo e pili ana i ka nui o ka nalowale ʻana o ka momona.

Lawe i ka meaʻai: E hoʻomaka i kāu ʻai Ketogenic

Aia iā ʻoe nā ʻanuʻu aʻe, no laila e koho naʻauao. Hiki ke loaʻa nā mea a pau e pono ai ʻoe e ʻike e pili ana i kēia meaʻai a i ʻole ka nohona kā mākou pūnaewele Aʻole pilikia. A inā makemake ʻoe i kōkua hou aʻe a makemake paha ʻoe e kaʻana like i kāu ʻike me nā poʻe hou aʻe i ke kūlana like, ʻO kā mākou hui telegram keto he hoa aloha maikaʻi loa no kēia. Hiki iā ʻoe ke hui pū me ia a ʻaʻole manuahi: https://t.me/esketoesto.

Ke mākaukau ʻoe, inā makemake ʻoe e hoʻoikaika mau no nā hopena maikaʻi loa. ʻAʻole pono ʻoe e lele i kahi papahana ʻai hou a hoʻoikaika kino i ka manawa like, akā ke mākaukau ʻoe, ʻo ka hoʻolālā hoʻoikaika kino keto no nā poʻe hoʻomaka ʻo ia ke kumu hoʻomaka kūpono.