Zakudya za Keto: Ultimate Guide to Low Carb Ketogenic Diet

Chakudya cha ketogenic ndi chakudya chamafuta ambiri, chochepa chamafuta ochepa chomwe chikupitilizabe kutchuka pomwe anthu ambiri amazindikira phindu lake pakukwaniritsa zolinga zathanzi komanso zolimbitsa thupi.

Mutha kugwiritsa ntchito tsamba ili ngati poyambira komanso chiwongolero chathunthu pazomwe muyenera kudziwa zokhudza zakudya za ketogenic komanso momwe mungayambire lero.

Mutha kuwonanso kanema wathu wa youtube ngati chidule:

Zakudya za ketogenic ndi chiyani?

Cholinga cha zakudya za keto ndikulowetsa thupi lanu mu ketosis ndikuwotcha mafuta m'malo mwa chakudya chamafuta. Chakudyachi chimakhala ndi mafuta ambiri, mapuloteni okwanira, komanso ma carbohydrates ochepa.

Zakudya za keto nthawi zambiri zimagwiritsa ntchito Zotsatira za macronutrient: +.

  • 20-30% ya zopatsa mphamvu kuchokera ku mapuloteni.
  • 70-80% ya zopatsa mphamvu kuchokera kumafuta athanzi (monga Omega-3 mafuta acids, mapeyala, mafuta, kokonati mafuta y batala wodyetsedwa ndi udzu).
  • 5% kapena kuchepera kwa zopatsa mphamvu kuchokera kuzakudya (kwa anthu ambiri, ndiye kuchuluka kwake 20 mpaka 50 g net carbs patsiku).

Zakudya za keto zachipatala, monga zomwe madokotala adapereka kwa ana omwe ali ndi khunyu, ndizovuta kwambiri. Nthawi zambiri amaphatikiza pafupifupi 90% mafuta, 10% mapuloteni, komanso pafupifupi 0 ma carbohydrates momwe angathere.

Kupyolera mu kuwonongeka kwa macronutrients, mukhoza kusintha momwe thupi lanu limagwiritsira ntchito mphamvu. Kuti mumvetse bwino ndondomekoyi, ndikofunika kumvetsetsa momwe thupi lanu limagwiritsira ntchito mphamvu poyamba.

Momwe Keto Diet Imagwirira Ntchito

Mukadya zakudya zokhala ndi ma carbohydrate ambiri, thupi lanu limatembenuza ma carbohydrates kukhala glucose (shuga wa m'magazi) zomwe zimawonjezera kuchuluka kwa shuga m'magazi.

Mlingo wa shuga m'magazi ukakwera, amawonetsa thupi lanu kuti lipange insulini, timadzi timene timatulutsa shuga m'maselo anu kuti chitha kugwiritsidwa ntchito ngati mphamvu. Izi ndizomwe zimatchedwa insulin spike ( 1 ).

Glucose ndiye gwero lamphamvu lomwe thupi lanu limakonda. Malingana ngati mukupitirizabe kudya zakudya zopatsa mphamvu, thupi lanu limapitirizabe kuwasandutsa shuga amene amawotchedwa kuti apeze mphamvu. Mwa kuyankhula kwina, pamene glucose alipo, thupi lanu limakana kuwotcha mafuta anu osungira.

Thupi lanu limayamba kuwotcha mafuta pochotsa ma carbohydrate. Izi zimachepetsa masitolo anu a glycogen (shuga wosungidwa), ndikusiya thupi lanu likusowa chochita koma kuyamba kuwotcha masitolo anu amafuta. Thupi lanu limayamba kusintha mafuta acid kukhala ma ketoni, ndikuyika thupi lanu m'malo otchedwa ketosis. 2 ).

Kodi matupi a ketone ndi chiyani?

Mu ketosis, chiwindi chimasintha mafuta acid kukhala matupi a ketone kapena ma ketoni. Zopangira izi zimakhala gwero latsopano lamphamvu la thupi lanu. Mukachepetsa kudya kwamafuta amkaka ndikusintha zopatsa mphamvuzo ndi mafuta athanzi ndi chakudya, thupi lanu limayankha mwakusintha keto, kapena kuchita bwino pakuwotcha mafuta.

Pali mitundu itatu ya matupi a ketone:

  • Acetone.
  • Acetoacetate.
  • Beta-hydroxybutyrate (nthawi zambiri amafupikitsidwa BHB).

Mu ketosis, matupi a ketoni amalowa m'malo mwa chakudya chamagulu ambiri. 3 )( 4 ). Thupi lanu limadaliranso pa gluconeogenesis, kusandulika kwa glycerol, lactate ndi amino acid kukhala shuga, kuti muchepetse shuga wamagazi anu mowopsa.

Chofunika kwambiri ndi kuti ubongo wathu ndi ziwalo zina zimatha kugwiritsa ntchito ma ketoni kuti apange mphamvu mosavuta kuposa ma carbohydrate ( 5 )( 6 ).

Chifukwa chake ambiri a Anthu amawona kumveka bwino kwamaganizidwe, kukhazikika bwino, komanso kuchepetsa njala pa keto.

Mamolekyu awa komanso Amakhala ndi antioxidant ndi anti-inflammatory effect, zomwe zikutanthauza kuti amatha kuthandizira kukonzanso ndi kukonzanso kuwonongeka kwa maselo nthawi zambiri chifukwa cha kudya shuga wambiri, mwachitsanzo.

Ketosis imathandizira thupi lanu kugwira ntchito pamafuta osungidwa m'thupi pomwe chakudya sichikupezeka. Mofananamo, zakudya za keto zimayang'ana "kuchotsa" thupi lanu lazakudya, kulisintha kukhala mafuta oyaka.

Mitundu yosiyanasiyana yazakudya za ketogenic

Hay mitundu inayi yayikulu yazakudya za ketogenic. Iliyonse imatenga njira yosiyana pang'ono pakudya kwamafuta ndi kudya kwa ma carbohydrate. Posankha njira yomwe ingakuthandizireni, ganizirani zolinga zanu, msinkhu wanu, ndi moyo wanu.

Zakudya Zokhazikika za Ketogenic (SKD)

Uwu ndiye mtundu wodziwika komanso wovomerezeka wazakudya za ketogenic. M'menemo, ndi nthawi yoti mukhale mkati mwa 20-50 magalamu a net carbs patsiku, kuyang'ana pa kudya mokwanira kwa mapuloteni ndi kudya kwamafuta ambiri.

Zakudya za Ketogenic (TKD)

Ngati ndinu munthu wokangalika, njirayi ingakhale yabwino kwa inu. Chakudya cha ketogenic chapadera chimaphatikizapo kudya pafupifupi 20-50 magalamu a net carbs kapena zosakwana mphindi 30 mpaka ola musanachite masewera olimbitsa thupi.

Zakudya za cyclic ketogenic (CKD)

Ngati keto ikuwopsyezani, iyi ndi njira yabwino yoyambira. Pano muli pakati pa nthawi yodya zakudya zochepa za carb kwa masiku angapo, ndikutsatiridwa ndi nthawi yodya zakudya zamtundu wambiri (zomwe nthawi zambiri zimakhala kwa masiku angapo).

Zakudya zama protein a keto

Njirayi ndi yofanana kwambiri ndi njira yokhazikika (SKD). Kusiyana kwakukulu ndiko kudya mapuloteni. Apa mumawonjezera kudya kwama protein. Mtundu uwu wa zakudya za keto ndizofanana kwambiri ndi dongosolo lazakudya la Atkins kuposa enawo.

Chidziwitso: Njira ya SKD ndiye keto yomwe imagwiritsidwa ntchito komanso yofufuzidwa kwambiri. Chifukwa chake, zambiri zomwe zili pansipa zikukhudza njira yokhazikika iyi.

Kodi Mapuloteni, Mafuta, ndi Zakudya Zochuluka Zotani Zomwe Muyenera Kudya pa Keto?

Mafuta, mapuloteni, ndi chakudya amatchedwa macronutrients. Mwambiri, kuwonongeka kwa macronutrients pazakudya za keto ndi:

  • Zakudya zamafuta: 5-10%.
  • Mapuloteni: 20-25%.
  • Mafuta: 75-80% (nthawi zina zambiri kwa anthu ena).

Macronutrients akuwoneka ngati mwala wapangodya wa zakudya zilizonse za ketogenic, koma mosiyana ndi malingaliro odziwika, palibe chiŵerengero chimodzi cha macronutrient chomwe chimagwira ntchito kwa aliyense.

M'malo mwake, mudzakhala ndi ma macros apadera kutengera:

  • Zolinga zakuthupi ndi zamaganizo.
  • Mbiri yaumoyo.
  • Mulingo wa ntchito.

Zakudya zama carbohydrate

Kwa anthu ambiri, 20-50 magalamu a chakudya chamafuta patsiku ndi abwino. Anthu ena amatha kukwera mpaka magalamu 100 patsiku ndikukhalabe mu ketosis.

Kudya mapuloteni

Kuti mudziwe kuchuluka kwa mapuloteni oti mudye, ganizirani momwe thupi lanu lilili, kulemera koyenera, jenda, kutalika, ndi kuchuluka kwa zochita. Moyenera, muyenera kudya 0.8 magalamu a mapuloteni pa paundi ya thupi lowonda. Izi zidzateteza kuwonongeka kwa minofu.

Ndipo musadere nkhawa kudya mapuloteni a keto "ochuluka", sikungakutulutseni mu ketosis.

Kudya mafuta

Pambuyo poŵerengera chiŵerengero cha macalorie a tsiku ndi tsiku amene ayenera kubwera kuchokera ku mapuloteni ndi ma carbohydrate, onjezerani manambala aŵiriwo ndi kuchotsa pa 100. Nambala imeneyo ndiyo peresenti ya ma calories amene ayenera kuchokera ku mafuta.

Kuwerengera ma calorie sikofunikira pa keto, komanso sikuyenera kukhala. Mukadya zakudya zokhala ndi mafuta ambiri, zimakhala zokhutiritsa kwambiri kuposa zakudya zamafuta ambiri komanso shuga. Kawirikawiri, izi zimachepetsa mwayi wanu wodya kwambiri. M'malo mowerengera zopatsa mphamvu, tcherani khutu ku milingo yanu yayikulu.

Kuti muwerenge zambiri, phunzirani zambiri za micronutrients muzakudya za ketogenic.

Kodi pali kusiyana kotani pakati pa Keto ndi Low-Carb?

Zakudya za keto nthawi zambiri zimaphatikizidwa ndi zakudya zina zochepa zama carb. Komabe, kusiyana kwakukulu pakati pa keto ndi otsika carb ndi milingo ya macronutrients. Mumitundu yambiri ya ketogenic, 45% ya zopatsa mphamvu zanu kapena kupitilira apo zimachokera kumafuta, kuthandiza thupi lanu kusintha kukhala ketosis. Pazakudya zokhala ndi ma carb ochepa, palibe chakudya chatsiku ndi tsiku chamafuta (kapena macronutrients ena).

Zolinga pakati pa zakudyazi zimasiyananso. Cholinga cha keto ndikulowa mu ketosis, motero thupi lanu limasiya kugwiritsa ntchito shuga ngati mafuta pakapita nthawi. Ndi zakudya zochepa zama carb, simungalowe mu ketosis. M'malo mwake, zakudya zina zimadula chakudya kwakanthawi kochepa, ndikuwonjezeranso.

Zakudya zoyenera kudya pazakudya za ketogenic

Tsopano popeza mwamvetsetsa zoyambira pazakudya za ketogenic, ndi nthawi yoti mupange mndandanda wazogula zakudya zochepa zama carb ndikufika ku supermarket.

Pazakudya za ketogenic, mudzasangalala nazo zakudya zopatsa thanzi ndipo mudzapewa zosakaniza zokhala ndi ma carbohydrate.

Nyama, mazira, mtedza, ndi mbewu

Nthawi zonse sankhani nyama yabwino kwambiri yomwe mungakwanitse, kusankha nyama ya ng'ombe yodyetsedwa ndi udzu ngati n'kotheka, nsomba zogwidwa kuthengo, nkhuku, nkhumba ndi mazira.

Mtedza ndi njere nazonso ndizabwino ndipo zimadyedwa zosaphika.

  • Ng'ombe: nyama yankhumba, nyama yamwana wang'ombe, yokazinga, yophikidwa, ndi casseroles.
  • Nkhuku: nkhuku, zinziri, bakha, turkey ndi mabere amtchire.
  • Nyama ya nkhumba: Nkhumba ya nkhumba, sirloin, chops, ham ndi nyama yankhumba popanda shuga.
  • Nsomba: mackerel, tuna, salimoni, trout, halibut, cod, catfish ndi mahi-mahi.
  • Msuzi wa mafupa: ng'ombe fupa msuzi ndi nkhuku fupa msuzi.
  • Zakudya Zam'nyanja: nkhono, nkhanu, nkhanu, nkhanu ndi nkhanu.
  • Viscera: mtima, chiwindi, lilime, impso ndi matumbo.
  • Mazira: zasatana, zokazinga, zofufuzidwa ndi zowiritsa.
  • Cordero.
  • Mbuzi.
  • Mtedza ndi mbewu: mtedza wa macadamia, amondi, ndi batala wa mtedza.

Zamasamba zotsika zama carb

Masamba ndi njira yabwino yopezera a mlingo wathanzi wa micronutrients, motero kupewa kuchepa kwa michere mu keto.

  • Zamasamba zobiriwira zamasamba, monga kale, sipinachi, chard, ndi arugula.
  • Cruciferous masamba, kuphatikizapo kabichi, kolifulawa, ndi zukini.
  • Letesi, kuphatikizapo iceberg, romaine, ndi butterhead.
  • Zamasamba zofufumitsa monga sauerkraut ndi kimchi.
  • Zamasamba zina monga bowa, katsitsumzukwa, ndi udzu winawake.

Keto-Friendly Dairy

Sankhani mtundu wapamwamba kwambiri womwe mungakwanitse posankha mkaka wopanda mankhwala, zonse ndi organic ngati n'kotheka. Pewani mkaka wopanda mafuta kapena mafuta kapena zinthu zomwe zili ndi shuga wambiri.

  • Butter ndi ghee msipu.
  • Heavy cream ndi heavy whipping cream.
  • Zakudya zamkaka zokazinga ngati yogurt ndi kefir.
  • Kirimu wowawasa.
  • Tchizi zolimba ndi ofewa.

Zipatso zotsika shuga

Yandikirani zipatso mosamala pa keto, popeza ili ndi shuga wambiri ndi chakudya.

  • Mapeyala (chipatso chokhacho chomwe mungasangalale nacho chochuluka).
  • Zipatso za organic monga raspberries, blueberries, ndi sitiroberi (zochepa patsiku).

Mafuta abwino ndi mafuta

Zomwe zimachokera mafuta abwino monga batala wothiridwa ndi udzu, tallow, ghee, kokonati mafuta, mafuta a azitona, mafuta a kanjedza okhazikika, ndi Mafuta a MCT.

  • Butter ndi ghee.
  • Batala.
  • Mayonesi.
  • Mafuta a kokonati ndi mafuta a kokonati
  • Mafuta a linseed.
  • Mafuta a azitona
  • Mafuta a Sesame.
  • MCT mafuta ndi MCT ufa.
  • Mafuta a Walnut
  • Mafuta a azitona
  • Mafuta a Avocado.

Zakudya zomwe muyenera kupewa pazakudya za Keto

Ndibwino pewani zakudya zotsatirazi pazakudya za keto chifukwa cha kuchuluka kwa ma carbohydrate. Mukayamba keto, yeretsani furiji ndi makabati ndikupereka zinthu zilizonse zosatsegulidwa ndikutaya zina zonse.

Mbewu

Mbewu zimadzaza ndi ma carbs, choncho ndibwino kuti mukhale kutali ndi mbewu zonse za keto. Izi zikuphatikizapo mbewu zonse, tirigu, pasitala, mpunga, oats, balere, rye, chimanga, ndi Kinoya.

Nyemba ndi nyemba

Ngakhale kuti ma vegans ambiri ndi omwe amadya zamasamba amadalira nyemba kuti azikhala ndi mapuloteni, zakudya izi zimakhala ndi chakudya chambiri chopatsa thanzi. Pewani kudya nyemba, nandolo, nyemba, ndi mphodza.

Zipatso zokhala ndi shuga wambiri

Ngakhale zipatso zambiri zimakhala zodzaza ndi antioxidants ndi ma micronutrients ena, amakhalanso olemera mu fructose, omwe amatha kukutulutsani mu ketosis.

Pewani maapulo, mango, chinanazi, ndi zipatso zina (kupatulapo zipatso zochepa).

Masamba owuma

Pewani masamba okhuthala monga mbatata, mbatata, mitundu ina ya sikwashi, parsnips, ndi kaloti.

Mofanana ndi zipatso, pali ubwino wa thanzi wokhudzana ndi zakudyazi, koma zimakhalanso ndi chakudya chambiri.

Shuga

Izi zikuphatikizapo, koma sizimangokhala, zokometsera, zotsekemera zopangira, ayisikilimu, smoothies, sodas, ndi madzi a zipatso.

Ngakhale zokometsera monga ketchup ndi barbecue msuzi nthawi zambiri zimakhala zodzaza ndi shuga, choncho onetsetsani kuti mwawerenga zolemba musanaziwonjezere pazakudya zanu. Ngati mukufuna chokoma, yesani chimodzi Chinsinsi cha keto-friendly dessert zopangidwa ndi zotsekemera zotsika za glycemic (monga stevia o erythritol) m'malo mwake.

mowa

Ena zakumwa zoledzeretsa ali ndi index yotsika ya glycemic ndipo ndi yoyenera pazakudya za ketogenic. Komabe, dziwani kuti mukamamwa mowa, chiwindi chanu chimakonda kupanga ethanol ndikusiya kupanga ma ketoni.

Ngati mukudya keto kuti muchepetse thupi, musamamwa mowa pang'ono. Ngati mumakonda malo ogulitsira, tsatirani zosakaniza za shuga ndipo pewani mowa wambiri ndi vinyo.

Ubwino wathanzi lazakudya za ketogenic

Zakudya za ketogenic zakhala zikugwirizana ndi ubwino wodabwitsa wa thanzi womwe umapitirira kuposa kuwonda. Izi ndi zochepa chabe mwa njira zomwe keto zingakuthandizireni kuti mukhale bwino, mwamphamvu, komanso momveka bwino.

Keto kwa kuwonda

Mwina chifukwa chachikulu chomwe keto adadziwika: kutaya mafuta okhazikika. Keto ikhoza kuthandizira kuchepetsa kulemera kwa thupi, mafuta a thupi, ndi thupi pamene mukusunga minofu ( 7 ).

Keto kwa milingo yotsutsa

Zakudya za ketogenic zimathandizira kukulitsa kupirira kwa othamanga. Komabe, zingatenge nthawi kuti othamanga azolowere kuwotcha mafuta m'malo motengera glucose pezani mphamvu

Keto kwa thanzi lamatumbo

Kafukufuku wambiri wasonyeza kugwirizana pakati pa kudya shuga wochepa ndi kusintha kwa zizindikiro za matenda a m'mimba (IBS). Kafukufuku wina adawonetsa kuti zakudya za ketogenic zimatha kupititsa patsogolo ululu wam'mimba komanso moyo wabwino kwambiri mwa anthu omwe ali ndi vutoli IBS.

Keto kwa matenda a shuga

Zakudya za ketogenic zimatha kuthandizira kukhazikika kwa shuga ndi insulin magazi. Kuchepetsa chiopsezo chokana insulini zimathandizira kupewa matenda a metabolic monga mtundu 2 shuga.

Keto kwa thanzi la mtima

Zakudya za keto zimathandizira kuchepetsa ziwopsezo matenda a mtima, kuphatikizapo kusintha kwa HDL cholesterol, kuthamanga kwa magazi, triglycerides, ndi LDL cholesterol (zokhudzana ndi zolembera za mitsempha) 8 ).

Keto kwa thanzi la ubongo

Matupi a Ketone adalumikizidwa ndi zopindulitsa za neuroprotective ndi anti-inflammatory. Chifukwa chake, zakudya za keto zimatha kuthandizira omwe ali ndi matenda monga Parkinson ndi Alzheimer, pakati pa zovuta zina zaubongo ( 9 )( 10 ).

Keto kwa khunyu

Zakudya za ketogenic zidapangidwa kumayambiriro kwa zaka za zana la 20 kuti zithandizire kupewa kukomoka kwa odwala khunyu, makamaka ana. Mpaka pano, ketosis imagwiritsidwa ntchito ngati njira yochizira kwa omwe akudwala khunyu ( 11 ).

Keto kwa PMS

Pafupifupi 90 peresenti ya amayi amakhala ndi chizindikiro chimodzi kapena zingapo zokhudzana ndi PMS ( 12 )( 13 ).

Zakudya za keto zimatha kuthandizira shuga wamagazi, kulimbana ndi kutupa kosatha, kuwonjezera masitolo ogulitsa zakudya, ndikuchotsa zilakolako, zonse zomwe zingathandize. kuchepetsa zizindikiro za premenstrual syndrome.

Momwe mungadziwire ngati muli mu ketosis

Ketosis imatha kukhala imvi, chifukwa pali magawo osiyanasiyana ake. Nthawi zambiri, zimatha kutenga masiku 1-3 kuti mufikire ketosis.

Njira yabwino yowonera matupi a ketone ndikuyesa, zomwe mungachite kunyumba. Mukadya pazakudya za ketogenic, ma ketoni ochulukirapo amatuluka m'malo osiyanasiyana amthupi. Izi zimakupatsani mwayi kuyeza matupi a ketone munjira zosiyanasiyana:

  • Mu mkodzo ndi mayeso Mzere.
  • M'magazi ndi glucometer.
  • Pa mpweya wanu ndi mpweya mita.

Njira iliyonse ili ndi ubwino ndi zovuta zake, koma kuyeza ma ketoni m'magazi nthawi zambiri kumakhala kothandiza kwambiri. Ngakhale kuti ndiyotsika mtengo kwambiri, kuyesa mkodzo nthawi zambiri kumakhala njira yolondola kwambiri.

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  • Yang'anirani kuchuluka kwamafuta anu oyaka chifukwa cha kuchepa thupi lanu. Ma ketones mu ketonic state. kusonyeza kuti thupi lanu likuwotcha mafuta kukhala mafuta m'malo mwa chakudya ...
  • Njira yofulumira ya ketosis. Dulani Ma Carbs Kuti Mulowe mu Ketosis Njira yachangu kwambiri yolowera mu ketosis ndi zakudya zanu ndikuchepetsa ma carbs mpaka 20% (pafupifupi 20g) a ma calories okwana tsiku ...

Zowonjezera zothandizira zakudya za ketogenic

Zowonjezera iwo ndi njira yotchuka yowonjezeretsa ubwino wa zakudya za ketogenic. Kuonjezera zowonjezera izi pamodzi ndi keto wathanzi ndi ndondomeko ya zakudya zonse kungakuthandizeni kumva bwino pamene mukuthandizira zolinga zanu zaumoyo.

Matupi a ketone

Matupi a ketone Ndi ma ketoni owonjezera, nthawi zambiri beta-hydroxybutyrate kapena acetoacetate, omwe amathandizira kukupatsani mphamvu zowonjezera. Mutha kutenga matupi a ketone pakati pa chakudya kapena kuphulika mwamsanga kwa mphamvu musanayambe masewera olimbitsa thupi.

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  • Zoyenera Zanyama Zamasamba ndi Zamasamba komanso Zakudya za Keto - Rasipiberi Ketone Plus ili ndi zosakaniza zosiyanasiyana, zonse zomwe zimakhala zochokera ku zomera. Izi zikutanthauza kuti ...
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  • Kafukufuku wasayansi awonetsa kuti zakudya zopatsa ketone zimathandiza kuchepetsa kulemera komwe kumabwera chifukwa cha zakudya zamafuta ambiri.
  • Njira yomwe ketone imagwirira ntchito ndikuti imapangitsa kuti mamolekyu awonekere, omwe amapezeka mumafuta amafuta, omwe amathandiza kuwotcha mafuta owunjika.
  • Mulinso Green Coffee yomwe imathandiza kuchepetsa kuchuluka kwa shuga wotulutsidwa ndi chiwindi, zomwe zimapangitsa kuti thupi ligwiritse ntchito nkhokwe za glucose zomwe maselo athu amafuta amakhala nazo.
  • Pazifukwa zonsezi, kuwonjezera zakudya zathu ndi Ketone kungatithandize kutaya ma kilos owonjezerawa kuti athe kusonyeza chithunzi chabwino m'chilimwe.
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MCT OIL ndi ufa

MCTs (kapena medium chain triglycerides) ndi mtundu wa mafuta acid omwe thupi lanu lingathe kusintha kukhala mphamvu mofulumira komanso moyenera. Ma MCT amachotsedwa ku kokonati ndipo amagulitsidwa makamaka mu mawonekedwe amadzimadzi kapena ufa.

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Collagen mapuloteni

Collagen Ndilo puloteni yochuluka kwambiri m'thupi lanu, yomwe imathandizira kukula kwa ziwalo, ziwalo, tsitsi ndi minyewa yolumikizana. Ma amino acid omwe ali muzakudya za kolajeni amathanso kuthandizira kupanga mphamvu, kukonza ma DNA, kuchotsa poizoni, komanso kusagaya bwino.

Zowonjezera za Micronutrient

Keto Micro Greens amapereka micronutrients mumphindi imodzi. Kukula kulikonse kumakhala ndi magawo 14 a zipatso ndi ndiwo zamasamba 22, kuphatikiza zitsamba ndi mafuta a MCT kuti athandizire kuyamwa.

Whey protein

Zowonjezera Whey ndi zina mwazowonjezera zophunziridwa bwino kwambiri kuti zithandizire kuchepa thupi, kunenepa kwambiri, komanso kuchira ( 14 )( 15 ). Onetsetsani kuti mwasankha basi buttermilk wodyetsedwa ndi udzu ndi kupewa ufa wokhala ndi shuga kapena zina zilizonse zomwe zingawonjezere shuga wamagazi.

Electrolytes

Electrolyte balance ndi imodzi mwazofunikira kwambiri, koma zonyalanyazidwa, zigawo za chidziwitso chazakudya cha ketogenic chopambana. Kukhala keto kungakupangitseni kuti mutulutse ma electrolyte ochulukirapo kuposa masiku onse, ndiye kuti muyenera kubwezanso nokha - mfundo zochepa zomwe zimadziwa mukayamba ulendo wanu wa keto. 16 ).

Onjezani sodium, potaziyamu, ndi calcium ku zakudya zanu kapena tengani chowonjezera chomwe chingathandize kuthandizira thupi lanu.

Kodi zakudya za keto ndizotetezeka?

Ketosis ndi yotetezeka ndi chikhalidwe chachilengedwe cha metabolic. Koma nthawi zambiri amaganiziridwa molakwika ndi matenda oopsa kwambiri otchedwa ketoacidosis, omwe amapezeka mwa anthu omwe ali nawo shuga.

Kukhala ndi matupi a ketone mumtundu wa 0.5-5.0mmol / L sizowopsa, koma kungayambitse mavuto osiyanasiyana osavulaza omwe amadziwika kuti "keto flu."

Zizindikiro za chimfine cha Keto

Anthu ambiri amayenera kuthana ndi zotsatira zanthawi yayitali zofananira ndi zizindikiro za chimfine akamazolowera mafuta. Zizindikiro zosakhalitsa izi ndizomwe zimachitika chifukwa cha kuchepa kwa madzi m'thupi komanso kuchepa kwa ma carbohydrate pomwe thupi lanu likusintha. Akhoza kuphatikizapo:

  • Kupweteka mutu
  • Kukonda.
  • Kuchepetsa mseru
  • Chifunga chaubongo.
  • Kuwawa kwam'mimba.
  • Chilimbikitso chochepa

Zizindikiro za chimfine cha Keto nthawi zambiri zimatha kufupikitsidwa potenga ketone zowonjezera, zomwe zingathandize kuti kusintha kwa ketosis kukhala kosavuta.

Chitsanzo Chakudya Chakudya cha Keto Chokhala ndi Maphikidwe

Ngati mukufuna kuchotsa zongoyerekeza kuchokera ku keto, mapulani a chakudya ndi njira yabwino.

Chifukwa simukumana ndi zisankho zingapo tsiku lililonse, makonzedwe a chakudya chamaphikidwe angapangitsenso kuti zakudya zanu zatsopano zisakhale zolemetsa.

Mutha kugwiritsa ntchito yathu Ndondomeko ya chakudya cha Keto kwa oyamba kumene monga kalozera woyambira mwachangu.

Zakudya za Keto Zafotokozedwa: Yambani ndi Keto

Ngati mukufuna kudziwa za zakudya za ketogenic ndipo mukufuna kuphunzira zambiri za moyo uno wotsatiridwa ndi zikwi za anthu, onani nkhanizi zomwe zimapereka zambiri zothandiza komanso zosavuta kuzitsatira.

  • Zakudya za Keto vs. Atkins: Kodi pali kusiyana kotani ndipo kuli bwino?
  • Kusala Kwapang'onopang'ono kwa Keto: Momwe Zimayenderana ndi Zakudya za Keto.
  • Zotsatira Zazakudya za Keto: Kodi Ndidzataya Thupi Mwachangu Ndi Keto?

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