Ngati mukuyamba kudya keto, kukonzekera chakudya kumatha kuwoneka kowopsa. Mumadziwa bwanji maphikidwe oti musankhe? Ndi zakudya ziti zomwe zingakuthandizeni kukhalabe ndi thanzi labwino komanso thanzi lanu?
Kuti muyankhe mafunsowa, muyenera kupanga macro meal planner. Ndiko kuti, chakudya chopangidwa ndi macronutrient okhazikika m'malingaliro.
Ngakhale kudya kwa calorie kumakhala kofunikira pazakudya zotsika kwambiri monga zakudya za ketogenic, mudzafuna kusamala kwambiri kuwerengera ma macro mukamayamba kudya. Kutsata ma macros anu ndiye gawo loyamba lopita ku ketosis, cholinga chachikulu chazakudya za keto.
Ndi bukhuli, muphunzira za macros ndi chifukwa chake muyenera kuwatsata, poyamba, kuti mulowe m'malo oyaka mafuta kapena ketosis. Kenako muphunzira zina malangizo othandiza kudya chakudya y otsika carb maphikidwe kuti muphatikize mu macro meal planner yanu.
Kodi macros ndi chiyani?
Ngati mukudya zakudya zochepa za carb kapena ketogenic, mwinamwake munamvapo mawu akuti "Werengani macros anu." Koma musanayambe kukonzekera chakudya malinga ndi zosowa zanu zazikulu, nayi ndemanga yofulumira macros ndi chiyani.
"Macros" ndi achidule a macronutrients. Pali macronutrients atatu: mapuloteni, mafuta, ndi chakudya. Macronutrient iliyonse imagwira ntchito zina m'thupi lanu:
- Mapuloteni: Mapuloteni ndi omwe ali ndi udindo pakupanga, kugwira ntchito, ndi kuwongolera minyewa ndi ziwalo za thupi. Mapuloteni amapangidwa ndi ma amino acid, omwe amathandizira kupanga minofu, kuwongolera mahomoni, ndikuwongolera masewera olimbitsa thupi ( 1 ).
- Mafuta: Mafuta a zakudya amapatsa thupi mphamvu, amathandiza kukula kwa maselo, ndi kuwongolera kutentha kwa thupi lanu. Amathandizanso kuyamwa michere ndikuwongolera mahomoni anu ( 2 ) ( 3 ).
- Zopopera: Chimodzi mwa zolinga zazikulu za chakudya chamafuta ndikupatsa mphamvu thupi ( 4 ). Ma carbohydrates ena, monga omwe ali ndi michere yambiri yazakudya, amathandiziranso kuwongolera chimbudzi ( 5 ).
Chifukwa chiyani ma macro amawerengedwa, osati zopatsa mphamvu, pazakudya za ketogenic?
Mwachidule, muyenera kuyang'anira ma macros anu kupita ku ketosis, makamaka pamene mukuyamba.
Zakudya zanu zama carbohydrate ndi mafuta zimathandizira kwambiri metabolism yamphamvu. Thupi lanu limagwiritsa ntchito ma carbohydrates ndi mafuta kuti likhale lamphamvu, koma likapatsidwa kusankha, thupi lanu limasankha chakudya, kapena shuga, nthawi zonse.
Chifukwa chake, kuti mutembenukire kumalo oyaka mafuta omwe amadziwika kuti ketosis, muyenera kuchepetsa kudya kwanu kwamafuta ndi chakudya. sinthani zopatsa mphamvuzo ndi mafuta ndi mapuloteni ( 6 ).
Thupi lililonse la munthu ndi losiyana, koma nthawi zambiri, pazakudya za ketogenic, ma macros anu aziwoneka motere:
- Mapuloteni: 20-25% ya zopatsa mphamvu zanu zatsiku ndi tsiku.
- Mafuta: 70-80% ya zopatsa mphamvu zanu zatsiku ndi tsiku.
- Zopopera: 5-10% ya zopatsa mphamvu zanu zatsiku ndi tsiku.
Momwe mungawerengere ma macros anu
Mwa kutsatira macros anu, mutha kuyang'ana zolemba zazakudya kapena kusaka zakudya pa MyFitnessPal, Self Nutrition Data, kapena Webusaiti ya USDA kapena pulogalamu ina iliyonse yomwe imagwiranso ntchito mofananamo, kuyerekezera zomwe mumadya, mafuta ndi chakudya chamafuta. Koma pali njira yosavuta komanso yodzipangira nokha.
Ziwerengero zazikulu zomwe zatchulidwa m'gawo lapitalo ndizongoyerekeza. Kuti mulowe ketosis, kudya kwanu kwakukulu kumatengera momwe thupi lanu lilili, kuchuluka kwa zochita, komanso kagayidwe kake.
Kuphatikiza apo, mutha kusintha manambala anu kuti muganizire zolinga zanu zaumoyo. Kudya mu kuchepa kwa kalori, mwachitsanzo, kungayambitse kuwonda. Pakadali pano, kutsitsa kwambiri ma carbohydrate anu kungayambitse kutaya kwamafuta amthupi ndikusunga minofu yowonda.
Kupanga Macro Meal Planner: Kukonzekera Chakudya cha Macros Anu
Mukawerengera ma macros anu ndi chowerengera chomwe mwasankha keto, ndi nthawi yokonzekera zakudya zanu. Mlungu uliwonse, patulani tsiku loti musankhe maphikidwe anu a mlunguwo, lembani mndandanda wa zinthu zimene mudzagula, ndi kukonzekera chakudya chanu.
Mosiyana ndi zimene anthu ambiri amakhulupirira, kuphika chakudya sikutanthauza kuti muziphika kwa maola 5 mpaka 6 Lamlungu lililonse. Nazi njira zokonzekera chakudya kuti muchepetse nthawi:
- Pikani zosakaniza zofunika zokha: En M'malo mophika chakudya chonse, konzekerani zinthu zofunika kuzidya m'kati mwa mlunguwo. Mwachitsanzo, idyani mabere ankhuku angapo, kutentha masamba, kapena kusunga masukisi osiyanasiyana m’mitsuko yagalasi.
- Konzani chakudya: Mukhoza "kuphika chakudya" popanda kuphika. Dulani masamba, sungani mapuloteni anu, ndikugwedezani magawo ena kuti mukonzekere bwino sabata yonse.
- Chitani zonse mwakamodzi ngati zili bwino kwa inu: Ngati simukufuna kuganiza zophika mkati mwa sabata yanu yotanganidwa, konzekerani zonse pazakudya zanu zamlungu ndi mlungu nthawi imodzi. Cook maphikidwe anu kuyambira koyambira mpaka kumapeto ndi kuwasunga mu zotengera zokonzekera chakudya mu furiji.
Pangani Mndandanda Wogula: Malingaliro a Keto Plan Recipe
Musanapange mndandanda wazinthu zogula, muyenera kusankha maphikidwe anu a sabata. Ŵerengani kuchuluka kwa kadzutsa, nkhomaliro, chakudya chamadzulo, ndi zokhwasula-khwasula zingati zomwe mudzafune, polingalira za maphwando, macheza, kapena zochitika zina zomwe zingakupangitseni kudya.
Mukadziwa kuchuluka kwa zakudya zomwe muyenera kuphika, yambani kusankha maphikidwe anu. Nawa malingaliro opangira maphikidwe kuti muyambe.
Malingaliro a Keto kadzutsa
Ma muffin a mazira, ma casseroles am'mawa, ndi maswiti okhala ndi mapuloteni ambiri amapanga chakudya cham'mawa kukhala chosavuta popita. Nawa maphikidwe omwe mumakonda kwambiri kuti muyese:
- Ma Muffin a Mazira a Keto.
- "Oatmeal "ketogenic.
- Chakudya cham'mawa soseji casserole.
- Chinsinsi cha keto crustless quiche.
- Crispy Vanilla Protein Waffles.
Malingaliro Ochepa a Carb Chakudya Chamadzulo
Pokonza mapulani anu a chakudya chambiri, ganizirani kulongedza zotsalira za nkhomaliro: Pangani saladi zabwino kapena "masangweji" opangidwa ndi muffin wopanda tirigu. Nawa maphikidwe ena omwe mungagwiritse ntchito pazakudya zanu za ketogenic:
- Peach Balsamic Yodzaza Chinkhuku cha Nkhuku.
- Best Bell Pepper Sandwich.
- Breadless turkey ranch BBQ burgers.
- Saladi yokoma ya keto taco.
- Keto yosavuta kusonkhezera mwachangu ndi Zakudyazi za kabichi.
Malingaliro a Keto dinner
Pachakudya chamadzulo, onetsetsani kuti mwapeza zomanga thupi. Osadandaula za kudya zomanga thupi zokha, monga momwe zimakhalira ndi zakudya zowerengera ma calorie, ndi ndiwo zamasamba. Pazakudya zam'mbali, sinthani mbali zowuma monga mpunga wofiirira ndi mbatata zokhala ndi masamba obiriwira monga sipinachi yowotcha, mphukira zowotcha za Brussels, ndi nyemba zobiriwira zosakanizidwa ndi mafuta a azitona.
- Ultimate Keto Low Carb Wowotcha.
- Keto low carb meatloaf.
- Tsabola Wodzaza ndi Ketogenic wa ku Italy.
- Keto Nkhumba Chops Chophika ndi Nyemba Zobiriwira.
- Soseji ndi tsabola mu tray yosavuta.
Ketogenic Appetizers ndi Desserts
Ngati mumamatira ndi ma macros anu, zokhwasula-khwasula nthawi zina zimakhala zabwino mukamadya monga keto. Nazi zina zokometsera ndi zokometsera kuti musangalatse kukoma kwanu ndikusunga zolinga zanu zaumoyo.
- Mazira a avocado a Keto.
- Tchizi Zokometsera za Keto "Fries".
- Ketogenic No-Churn Ice Cream.
- Ma cookie Ofewa a Chokoleti Chip Protein.
Pangani chokonzera chakudya chambiri kuti chikuthandizeni kulowa mu ketosis
Kuti mulowe mu ketosis, muyenera kuyang'anira ma macros anu. Macros amaphatikiza mapuloteni, mafuta, ndi chakudya chamafuta, ndipo muyenera kuletsa kwambiri kudya kwanu kwamafuta, ndikuwonjezera mafuta ndi mapuloteni, kuti mupite kumalo oyaka mafuta.
Mwamwayi kwa inu, muli kale ndi maphikidwe otsika kwambiri a kadzutsa, nkhomaliro, ndi chakudya chamadzulo patsamba lino. Kuphatikiza apo, mbale iliyonse imakhala ndi carbohydrate, mafuta, ndi kuwonongeka kwa mapuloteni kumapeto kwa Chinsinsi, zomwe zimapangitsa kuti zikhale zosavuta kuti muzitsatira ma macros anu.
Zomwe mukufunikira ndi chowerengera chosavuta.
Ndipo ngati nsonga ya pro, mutha kusunga tsamba latsamba la Excel sabata iliyonse pakompyuta yanu kuti muwerenge ma macros anu sabata. Zabwino zonse paulendo wanu wa keto.