Inā ʻoe e hoʻomaka ana i ka ʻai keto, he mea weliweli paha ka hoʻolālā ʻana i ka meaʻai. Pehea ʻoe e ʻike ai i nā meaʻai e koho ai? He aha nā meaʻai e kōkua iā ʻoe e mālama i kāu mau pahuhopu olakino?
No ka pane ʻana i kēia mau nīnau, pono ʻoe e hana i kahi hoʻolālā meaʻai macro. ʻO ia hoʻi, kahi papaʻai i hana ʻia me nā helu macronutrient i hoʻokumu ʻia.
ʻOiai he mea koʻikoʻi ka ʻai ʻana i ka calorie ma kahi meaʻai haʻahaʻa haʻahaʻa e like me ka ʻai ketogenic, makemake ʻoe e uku nui i ka helu ʻana i nā macros ke hoʻomaka ʻoe i ka ʻai. ʻO ka nānā ʻana i kāu macros ka hana mua i ke ketosis, ka pahuhopu nui o ka ʻai keto.
Me kēia alakaʻi, e aʻo ʻoe e pili ana i nā macros a me ke kumu e pono ai ʻoe e hahai iā lākou, ma ka liʻiliʻi loa, e komo i kahi kūlana o ka momona momona a i ʻole ketosis. A laila e aʻo ʻoe i kekahi ʻōlelo aʻoaʻo hoʻomākaukau ʻai pono y nā mea ʻai kaʻa haʻahaʻa e hoʻokomo i kāu mea hoʻolālā meaʻai macro.
He aha nā macros?
Inā ʻoe ma ka ʻai haʻahaʻa a i ʻole ketogenic, ua lohe paha ʻoe i ka huaʻōlelo "E helu i kāu macros." Akā ma mua o kou hoʻomaka ʻana i ka hoʻolālā ʻana i nā meaʻai e like me kāu makemake macro, eia kahi loiloi wikiwiki o he aha nā macros.
He pōkole ʻo "Macros" no nā macronutrients. ʻEkolu mau macronutrients: protein, momona, a me nā kalapona. Hana kēlā me kēia macronutrient i nā hana kūikawā i loko o kou kino:
- Kumuʻiʻo: ʻO nā protein ke kuleana no ke ʻano, ka hana, a me ka hoʻoponopono ʻana i nā ʻiʻo a me nā ʻāpana o ke kino. Hoʻokumu ʻia nā protein i nā waikawa amino, e kōkua i ke kūkulu ʻana i ka ʻiʻo, hoʻoponopono i nā hormones, a hoʻomaikaʻi i ka hana haʻuki ( 1 ).
- Nā momona: Hāʻawi ka momona meaʻai i kou kino i ka ikehu, kākoʻo i ka ulu ʻana o ke kelepona, a hoʻoponopono i ka wela o kou kino. Kōkua pū lākou iā ʻoe e komo i nā meaʻai a hoʻoponopono i kāu mau hormones ( 2 ) ( 3 ).
- ʻAi-kaloli: ʻO kekahi o nā kumu nui o ka carbohydrates ʻo ia ka hāʻawi ʻana i ka ikehu i ke kino ( 4 ). ʻO kekahi mau carbohydrates, e like me nā mea me ka nui o ka fiber dietary, kōkua pū kekahi i ka hoʻoponopono ʻana i ka digestion ( 5 ).
No ke aha i helu ʻia ai nā macros, ʻaʻole nā calories, ma ka ʻai ketogenic?
I ka waiho wale ʻana, pono ʻoe e mālama i kāu macros i hele i loko o ke koko, ma ka liʻiliʻi loa i kou hoʻomaka ʻana.
He koʻikoʻi ko kāu ʻai ʻana i ka momona a me ka momona i ka metabolism ikehu. Hoʻohana kou kino i nā ʻakika a me nā momona no ka ikehu, akā ke hāʻawi ʻia i kahi koho, e koho kou kino i ka carbohydrate, a i ʻole glucose, i nā manawa āpau.
No laila, no ka hoʻololi ʻana i ka mokuʻona momona i kapa ʻia ʻo ketosis, pono ʻoe e kaohi i kāu ʻai ʻana i ka waiʻa hoʻololi i kēlā mau calorie me ka momona a me nā protein ( 6 ).
He ʻokoʻa kēlā me kēia kino kanaka, akā ma ka laulā, ma ka ʻai ketogenic, e like ke ʻano o kāu macros:
- Pūnaewele: 20-25% o kāu mau calorie i kēlā me kēia lā.
- Momona: 70-80% o kāu mau calorie i kēlā me kēia lā.
- ʻAi-kaloli: 5-10% o kāu mau calorie i kēlā me kēia lā.
Pehea e helu ai i kāu macros
Ma ka hahai ʻana i kāu macros, hiki iā ʻoe ke nānā i nā lepili meaʻai ma nā meaʻai a i ʻole e ʻimi i nā meaʻai ma MyFitnessPal, Self Nutrition Data, a i ʻole ka Paena pūnaewele USDA a i ʻole kekahi polokalamu ʻē aʻe e lawelawe ana i ke kumu hoʻokahi, e hoʻohālikelike i kāu ʻai protein, momona a me ka waipika. Akā aia kahi ala maʻalahi a pilikino.
ʻO nā koho macro i helu ʻia ma ka ʻāpana o mua he mau manaʻo wale nō. No ke komo ʻana i ka ketosis, e hilinaʻi ʻia kāu ʻai macro i kāu haku kino o kēia manawa, pae hana, a me ka metabolism.
Eia hou, hiki iā ʻoe ke hoʻololi i kāu mau helu e noʻonoʻo i kāu mau pahuhopu olakino. ʻO ka ʻai ʻana i ka calorie deficit, no ka laʻana, hiki ke alakaʻi i ka pohō kaumaha. I kēia manawa, ʻo ka hoʻohaʻahaʻa nui ʻana i kāu ʻai kaʻapona hiki ke alakaʻi i ka nalowale o ka momona o ke kino me ka mālama ʻana i ka nui o ka ʻiʻo lean.
Ke hana ʻana i kahi hoʻolālā ʻai Macro: Mākaukau ʻai no kāu Macros
Ke helu ʻoe i kāu macros me kāu calculator keto i koho ʻia, ʻo ia ka manawa e hoʻolālā i kāu mau meaʻai. I kēlā me kēia pule, e hoʻokaʻawale i kahi lā e koho ai i kāu mau meaʻai no ka pule, e hana i kahi papa kūʻai, a hoʻomākaukau i kāu mau meaʻai.
ʻAʻole like me ka manaʻo kaulana, ʻo ka hoʻomākaukau ʻana i ka meaʻai ʻaʻole ia he mea pono ʻoe e hoʻolimalima 5 a 6 mau hola e kuke ai i kēlā me kēia Lāpule. Eia kekahi mau papa hana hoʻomākaukau ʻai e mālama i ka manawa:
- E kuke i nā mea pono wale nō: En Ma kahi o ka kuke ʻana i nā meaʻai holoʻokoʻa, e hoʻomākaukau i nā meaʻai kumu wale nō āu e ʻai ai i ka pule. No ka laʻana, e hoʻomoʻa i nā umauma moa, e mahu i nā mea kanu, a i ʻole e mālama i nā ʻuala like ʻole i loko o nā ipu aniani.
- E hoʻomākaukau i ka meaʻai: Hiki iā ʻoe ke "hoʻomākaukau i ka meaʻai" me ka ʻole o ka kuke ʻana. E ʻoki i nā mea kanu, e hoʻomaʻemaʻe i kāu mau protein, a ʻāpana i nā mea lulu no ka hoʻomākaukau maʻalahi o ka pule.
- E hana i kēlā me kēia manawa inā ʻoi aku ka maikaʻi iā ʻoe: Inā ʻaʻole ʻoe makemake e noʻonoʻo e pili ana i ka kuke ʻana i kāu pule hana paʻa, e hoʻomākaukau i nā mea a pau no kāu ʻai i kēlā me kēia pule. E hoʻomoʻa i kāu mau ʻai mai ka hoʻomaka a i ka pau ʻana a mālama iā lākou i loko o nā pahu hoʻomākaukau ʻai i loko o ka friji.
E hana i kahi papa inoa kūʻai: Keto Plan Recipe Ideas
Ma mua o ka hana ʻana i kahi papa inoa kūʻai, pono ʻoe e koho i kāu mau meaʻai no ka pule. E helu i ka nui o ka ʻaina kakahiaka, ka ʻaina awakea, ka ʻaina ahiahi, a me nā meaʻai ʻai āu e pono ai, me ka noʻonoʻo ʻana i nā hui kaiaulu, nā hana hana, a i ʻole nā hanana ʻē aʻe e ʻai ai ʻoe i waho.
Ke ʻike ʻoe i ka nui o nā meaʻai āu e hoʻomākaukau ai, e hoʻomaka e koho i kāu mau meaʻai. Eia kekahi mau manaʻo meaʻai e hoʻomaka ai.
Nā manaʻo ʻaina kakahiaka Keto
ʻO nā muffins hua manu, nā kīʻaha kakahiaka, a me nā lulu waiwai nui o ka protein e maʻalahi ka ʻai kakahiaka ma ka hele. Eia kekahi mau meaʻai punahele e hoʻāʻo ai:
- ʻO nā Muffins Huamoa Keto.
- "Oatmeal "ketogenic.
- ʻO ka sausage kīʻaha kakahiaka.
- ʻO keto crustless quiche ʻono.
- ʻO nā Waffles Protein Vanilla Crispy.
Nā Manaʻo ʻaina ʻaina Haʻahaʻa
Ke hoʻonohonoho ʻana i kāu mea hoʻolālā meaʻai macro, e noʻonoʻo e hoʻopaʻa i nā mea i koe no ka ʻaina awakea: E hana i nā salakeke naʻau a i ʻole "sandwiches" i hana ʻia me ka muffin manuahi ʻole. Eia kekahi mau meaʻai e hana ai i kāu papaʻai meaʻai ketogenic:
- Peach Balsamic Loaded Chicken Cobb.
- ʻO ka Sandwich Bell Pepper maikaʻi loa.
- ʻO nā mea ʻai ʻai ʻai ʻai ʻai ka turkey barbecue.
- ʻO ka salakeke keto taco ʻono.
- Hoʻomoʻa keto maʻalahi me nā nahu kāpeti.
Nā manaʻo ʻaina ahiahi Keto
No ka ʻaina ahiahi, e ʻike pono e loaʻa iā ʻoe kahi koena protein. Mai hopohopo i ka ʻai ʻana i ka protein lean wale nō, e like me ke ʻano o nā meaʻai helu calorie, a me nā mea kanu. No nā kīʻaha ʻaoʻao, e hoʻololi i nā ʻaoʻao starchy e like me ka laiki ʻulaʻula a me ka ʻuala me nā lau lau e like me ka spinach sauteed, nā ʻōpuʻu Brussels i kālua ʻia, a me nā pīni ʻōmaʻomaʻo i hui pū ʻia me ka ʻaila ʻoliva.
- ʻO ka ʻānai ʻana o ka Keto Haʻahaʻa.
- ʻiʻo ʻiʻo keto haʻahaʻa.
- Ketogenic Italian Stuffed Peppers.
- ʻOki Puʻa Keto Barbecued me nā Piʻi ʻōmaʻomaʻo.
- ʻO nā sausages a me nā pepa i loko o kahi pā maʻalahi.
Nā mea ʻai a me nā meaʻai ʻai Ketogenic
Inā pili ʻoe i kāu macros, maikaʻi nā meaʻai i kekahi manawa i ka ʻai ʻana e like me ke keto. Eia kekahi mau mea ʻono a me nā mea ʻai e hoʻonanea ai i kou ʻono a mālama i kāu mau pahuhopu olakino.
- ʻO keto avocado hua manu.
- Keto ʻala ʻala “Fries”.
- Ketogenic No-Churn Ice Cream.
- Nā Kuki Protein Chocolate Chip.
E hana i kahi hoʻolālā meaʻai macro e kōkua iā ʻoe e komo i ke ketosis
No ke komo ʻana i ka ketosis, pono ʻoe e mālama i kāu macros. Loaʻa nā Macros i ka protein, ka momona, a me nā haʻahaʻa, a pono ʻoe e kaohi nui i kāu ʻai ʻana i ka waiʻona, ʻoiai e hoʻonui ana i kāu ʻai momona a me ka protein, e neʻe i kahi moku momona.
Laki iā ʻoe, ua loaʻa iā ʻoe ka nui o nā meaʻai kaʻa haʻahaʻa no ka ʻaina kakahiaka, ka ʻaina awakea, a me ka ʻaina ahiahi ma kēia pūnaewele. Eia kekahi, loaʻa i kēlā me kēia pā i ka haʻihaʻi ʻana o ka carbohydrate, ka momona, a me ka protein i ka hopena o ka meaʻai, e maʻalahi iā ʻoe ke mālama i kāu macros.
ʻO nā mea a pau āu e makemake ai he helu helu maʻalahi.
A ma ke ʻano he ʻōlelo aʻoaʻo, hiki iā ʻoe ke mālama i kahi pālahalaha Excel i kēlā me kēia pule ma kāu pākaukau e helu i kāu macros no ka pule. Laki maikaʻi i kāu huakaʻi keto.