Dongosolo lazakudya za Keto ndi mndandanda wazogula kwa oyamba kumene

Chakudya cha ketogenic ndi chakudya chochepa kwambiri, chokhala ndi mapuloteni ambiri. mafuta otchuka chifukwa cha zotsatira zake zodabwitsa pakuwonda komanso thanzi labwino thanzi zikutanthauza.

Kafukufuku wa Keto diet akuwonetsa kutayika kwamafuta mwachangu, kuchepa kwa njala, kuchuluka kwamphamvu kwamphamvu, kukhala ndi malingaliro abwino, kuchepa kwa kutupa, kuchepa kwa kukana. insulin ndi zina zambiri ( ¹ )( ² )( ³ )( ⁴ ).

M'nkhaniyi, mudzapeza ndondomeko yazakudya za ketogenic, maphikidwe osavuta a keto, mndandanda wa zogula za keto, ndi malangizo othandiza kuthetsa kukayikira kwakukulu poyambira pa zakudya za keto.

4 Njira Zoyambira Zoyambira Keto

Masitepewa ndi ophweka, koma angakuthandizeni kuti mukhale opambana musanadumphe mu kudula ma carbs, kutenga ulendo wogula keto, kapena kuphika maphikidwe a keto.

# 1: werengera macros anu

Zakudya zonse za keto zimazungulira kukwaniritsa ndi kusunga chikhalidwe cha metabolic ketosis, zomwe zimafuna kusintha kuchokera ku chakudya kupita ku mafuta kuti akhale mafuta.

Nthawi zambiri, ma carbohydrate omwe mumadya amasinthidwa kukhala glucose panthawi yogaya, yomwe ubongo wanu, minofu, ndi ziwalo zimagwiritsa ntchito ngati gwero lawo lalikulu lamphamvu.

Koma mukamadya chakudya chochepa kwambiri, thupi lanu limayamba kuthyola mafuta ambiri (mafuta osungidwa, komanso mafuta a m’zakudya), ndipo chiŵindi chanu chimatulutsa ma ketoni opangira mafuta ena a muubongo.

Kuti mukwaniritse ketosis, muyenera kudya chiŵerengero choyenera cha macronutrients (mapuloteni, mafuta, ndi chakudya).

# 2: phunzirani kuwerengera ma carbs

Kuwerengera ma carbs anu onse ndikofunikira monga kudziwa ma macros omwe muyenera kudya.

Anthu ambiri amatha kukhala mu ketosis podya 20-50 magalamu a net carbs kapena kuchepera patsiku, zomwe sizovuta kuzikwaniritsa, koma muyenera kuphunzira kuwerenga zolemba kuti mupeze zomwe zili. chakudya chakudya.

# 3: pangani njira yokonzekera chakudya

Pokhapokha ngati mukuda nkhawa ndi kuthera nthawi yochuluka kuphika ndi kuyeretsa tsiku lililonse, mudzafuna kudziwa bwino kukonzekera pasadakhale chakudya. Kodi inu simunayambe mwachitapo izo? Osadandaula, ndizosavuta. Ngakhale kukonzekera magwero a mapuloteni angapo kapena kutsuka masamba anu mukafika kunyumba kuchokera ku golosale kungathandize kuti ntchito yakunyumba yanthawi yachakudya ikhale yosavuta komanso yachangu.

# 4: sungani zinthu zina

Mutha kulowa mu ketosis, kuonda, ndikukhala wathanzi wopanda china chilichonse koma kumvetsetsa koyambira kwa keto komanso dongosolo lolimba lazakudya zonse.

Komabe, nayi mndandanda wazinthu za keto (osati chakudya) zomwe zingapangitse ulendo wanu wa keto kukhala wosavuta komanso wosangalatsa:

• Mayeso a Ketone onetsetsani kuti mukukhalabe mu ketosis.
• Zakudya zokhwasula-khwasula Kuchuluka kwa mapuloteni a Keto pazakudya popita.
• Mulingo wa chakudya cha maphikidwe a keto.
• Zotengera Zosungira Zakudya Zagalasi kuti mugwiritse ntchito m'firiji ndi kuyenda (onani mawonekedwe ndi makulidwe angapo a mbale zapambali imodzi, gawo lazakudya zolimba, soups ndi mphodza, ndi magawo akulu abanja).
• Matumba achisanu.
• Ma electrolyte a keto kwa hydration, makamaka ngati mumachita masewera olimbitsa thupi nthawi zonse.
• Mafuta a MCT o MCT mafuta ufa kukwaniritsa ketosis mwachangu ndikuwongolera zizindikiro chimfine.

Ngati simunakonzekere kugula zina zowonjezera, musataye mtima poganizira kugwiritsa ntchito ndalama. Pamene mwatsala pang'ono kuphunzira, kugula golosale kwanzeru keto kumatha kukhala kotchipa ngati zakudya zilizonse zathanzi.

Zakudya zabwino kwambiri zokomera keto pazakudya zanu

Mukangoyamba kudya zakudya za keto, zitha kuwoneka ngati mumangokhala ndi mndandanda waufupi komanso woletsa wazakudya. Koma zimenezo sizingakhale kutali ndi choonadi.

Mutha kuphatikiza masamba ambiri, nyama zambiri zathanzi monga nyama, mazira, ndi nsomba, ndi mafuta ambiri athanzi. Pali ngakhale malo okoma zipatso zokomera keto.

Werengani kuti mudziwe kuti ndi zakudya ziti zotsika kwambiri, zamafuta ambiri zomwe zingathandize kwambiri zolinga zanu za keto.

Mafuta: Mafuta 13 Abwino Kwambiri Pazakudya za Ketogenic

Pa keto, pafupifupi 70% ya zopatsa mphamvu zanu zatsiku ndi tsiku zimachokera ku mafuta.

Kuonetsetsa kuti zakudya zanu za keto ndi zathanzi, muyenera kusankha mafuta apamwamba kwambiri - omwe amachokera ku zakudya zokhala ndi michere yambiri, osati mafuta otupa omwe amapezeka kwambiri ku America kapena ku Ulaya.

Alipo ambiri mafuta ndi mafuta omwe muyenera kupewa, kuphatikizapo mafuta opangidwa ndi mbewu (omwe nthawi zambiri amapezeka muzovala za saladi ndi mafuta ophikira otentha kwambiri), nyama zophikidwa m'matumba, ndi "zakudya zopangidwa ndi tchizi," kutchula zochepa chabe.

Zina mwazinthu zabwino kwambiri zamafuta athanzi pazakudya za keto ndizo:

1. Zakudya zamafuta ochepa komanso zamafuta ochepa.
2. Zakudya zam'nyanja zogwidwa kuthengo.
3. Batala wothiridwa ndi udzu ndi ghee.
4. Mazira odyetsedwa.
5. Mafuta a kokonati.
6. Kokonati batala.
7. Mafuta a MCT y MCT mafuta ufa.
8. Mafuta a maolivi owonjezera amkazi.
9. Koko batala.
10. Mafuta a kanjedza.
11. Avocados ndi mafuta a avocado (njira yabwino kwambiri yophikira kutentha kwakukulu).
12. Mtedza wa Macadamia ndi mafuta a mtedza wa macadamia.
13. Mtedza, nut butters, ndi mbewu pang'onopang'ono.

Mapuloteni: Mapuloteni 9 Abwino Kwambiri pa Zakudya za Ketogenic

Chakudya chokhazikika cha ketogenic chimaphatikizapo kudya kwamafuta ochepa kapena pafupifupi 20-25% ya zopatsa mphamvu kuchokera ku mapuloteni. Koma anthu ena, makamaka othamanga, amasankha 30-35% ya zopatsa mphamvu zawo za tsiku ndi tsiku kuchokera ku mapuloteni.

Mwa kuyankhula kwina, mapuloteni ndiye macronutrient wachiwiri omwe amapezeka kwambiri pa keto pambuyo pa mafuta. Ndipo monga mafuta, kusankha mapuloteni apamwamba kwambiri ndikofunikira kuti zakudya zanu za keto zikhale zoyera komanso zathanzi.

Nthawi zambiri, muyenera kupita kukapeza magwero a mapuloteni anyama, ogulidwa kwanuko kapena pafupi ndi komwe mungapeze. Kudyetsedwa udzu, kudyetsedwa, kapena kugwidwa m'tchire ngati n'kotheka.

Protein ya nyama yomwe ili "kulima m'mafakitale"Kapena amachokera ku concentrated Animal feeding operations (CAFO) ali ndi mahomoni, maantibayotiki, mankhwala ophera tizilombo, ndi poizoni zina zomwe sizipezeka mu organic, nyama yodyetsedwa ndi udzu, mazira, ndi mkaka.

Mapuloteni a nyama omwe amadyetsedwa amakhalanso ndi micronutrients yochulukirapo komanso mbiri yabwino yamafuta acid ( ⁵ )( ⁶ ).

Zosankha zabwino kwambiri zama protein keto pakudya pafupipafupi ndi izi:

1. Zakudya zamafuta, zodyetsedwa ndi udzu za nyama monga steaks ndi nyama yang'ombe.
2. Zakudya zakuda, zonenepa kwambiri za nkhuku, bakha, kapena Turkey.
3. Nkhumba za nkhumba kapena mabala ena monga sirloin, nyama yankhumba yosachiritsidwa kapena yochiritsidwa mwachibadwa (palibe shuga wowonjezera), kapena ham.
4. Nsomba, kuphatikizapo mackerel, tuna, salmon, trout, halibut, cod, catfish, ndi mahi-mahi.
5. Zakudya zam'nyanja monga oyster, clams, nkhanu, mussels, ndi nkhanu.
6. Viscera.
7. Mazira athunthu
8. Zakudya zamkaka zaulere, makamaka batala wothira udzu, zonona zonona ndi kanyumba tchizi (nthawi zonse muzipita ku mkaka wochuluka ngati n'kotheka, kupewa zakudya zamafuta ochepa chifukwa zimapanga kutsika kwamafuta ndi shuga).
9. Keto whey protein zodyetsedwa udzu, makamaka pambuyo maphunziro ndi kulowa zopatsa thanzi.

Zakudya: 17 Keto-Friendly Carbohydrate Sources

Monga momwe mwaonera mu zotsatira mu mawerengedwe anu macronutrients, Pa keto, pafupifupi 5-10% ya zopatsa mphamvu zanu zimachokera ku chakudya.

La kudya kwambiri kwa carbohydrate pa keto ndi zomwe zimalola thupi lanu kuwotcha mafuta ngati mafuta.

Pazakudya zochepa zama carbohydrate zomwe mumadya, kusankha zakudya zabwino kwambiri ndikupewa zakudya zogawanika kapena shuga wowonjezera ndizofunikanso kwambiri kuti mukhale ndi thanzi labwino.

Sankhani zosankha zokhala ndi michere yambiri, yotsika kwambiri ya carb, monga:

1. Zamasamba zobiriwira monga kale, sipinachi, chard, bok choy, ndi letesi yachiroma.
2. Radicchio.
3. Zomera za Brussels.
4. Burokoli
5. Kolifulawa.
6. Katsitsumzukwa.
7. Matenda
8. Selari.
9. Mkhaka.
10. Zukini.
11. Bowa.
12. Kohlrabi
13. Anyezi.
14. Tsabola.
15. Spaghetti sikwashi.
16. Raspberries ndi mabulosi akuda.
17. Chia ndi mbewu za fulakesi.

Zakudya zathanzi, zotsika kwambiri zama carb zimakhala ndi polyphenol antioxidants, zomwe zimatha kuwonjezera zotsutsana ndi zotupa za ma ketoni omwe thupi lanu limapanga pazakudya za ketogenic ( ⁷ )( ⁸ ).

Ndinu magwero athanzi a chakudya Amakhalanso ndi fiber yambiri, yomwe imathandizira chimbudzi ndi thanzi la m'mimba.

Zamasamba zokhala ndi ulusi wambiri, mtedza, ndi njere zimathanso kuchepetsa shuga m'magazi, kuchepetsa chiopsezo cha matenda a shuga a 2, ndikuchepetsa chiopsezo cha matenda amtima ndi sitiroko ( ⁹ )( ¹⁰ ) ( ¹¹ )( ¹² )( ¹³ ).

Ndipo ndi luso laling'ono, mukhoza kupanga zakudya zathanzi, zotsika kwambiri zazakudya zomwe siziloledwa pa keto, monga kugwiritsa ntchito Zakudyazi za zukini kupanga pasitala. keto adyo Parmesan zosavuta ziwiri.

Magawo Awiri a Garlic Parmesan Zukini Pasta Chinsinsi

Komabe, pali chenjezo limodzi loyenera kukumbukira. Ngakhale magwero a ma carbohydrate omwe ali pamwambapa ndi ochezeka ndi keto, muyenerabe kuchepetsa kudya kwanu kwa carbohydrate kapena simungakhale ndi vuto la ketosis.

Mukakayika, mutha kuyang'anira glucose nthawi zonse magazi mukatha kudya ndikuyesa zanu matupi a ketone kuwonetsetsa kuti simukudya chakudya cham'mimba komanso chiopsezo chotuluka mu ketosis.

Kenaka, yambani kugwiritsa ntchito ndondomeko ya zakudya za 7-day keto.

Super Simple 7-Day Keto Diet Plan Kwa Oyamba

Dongosolo lazakudya la ketoli lili ndi maphikidwe omwe amakonzekera mwachangu, koma okoma komanso opatsa thanzi, kotero aliyense m'banja mwanu, ngakhale mkamwa wokonda kwambiri, amasangalala nawo. Zakudya zokometsera keto akuphatikizidwanso.

Pamene mukusunthira pansi, mudzawona zakudya za keto zoyambira sabata imodzi, kenako pansi pake, mndandanda wazogula zomwe mukufuna.

Nayi chitsanzo chosavuta cha keto chakudya chamasiku 7 oyambirira:

Tsiku la 1:

• Chakudya cham'mawa: Keto Chakudya Cham'mawa Casserole ndi Bacon, Dzira ndi Tchizi.

Keto kadzutsa casserole Chinsinsi ndi nyama yankhumba, dzira ndi tchizi

• Chakudya chamadzulo: Saladi ya Keto Taco.

Chinsinsi cha Saladi ya Keto Taco Yathanzi komanso Yokoma

• Chakudya: Mwachangu Mazira a Keto mu Mbale.

Quick keto dzira mpukutu mu mbale Chinsinsi

• Snack / Dessert: Mphindi 2 keto keto.

Chinsinsi cha Keto caramel brownie cup

Tsiku la 2:

• Chakudya cham'mawa: Chakudya Cham'mawa Chakudya Cham'mawa Casserole ndi Bacon, Dzira, ndi Tchizi.

Keto kadzutsa casserole Chinsinsi ndi nyama yankhumba, dzira ndi tchizi

• Chakudya chamadzulo: Mazira a Keto Omwe Amatsalira Mwamsanga mu Mbale.

Quick keto dzira mpukutu mu mbale Chinsinsi

• Chakudya: Saladi otsala Zesty Keto tacos.

Chinsinsi cha Saladi ya Keto Taco Yathanzi komanso Yokoma

• Snack / Dessert: Chokoleti Chokoma Chokoleti Cheesecake ya Hazelnut.

Chinsinsi cha Hazelnut Chokoleti Choluma Cheesecake

Tsiku la 3:

• Chakudya cham'mawa: Low Carb Mphindi 5 Keto Oatmeal Chakudya Cham'mawa.

Chinsinsi cha sinamoni ya Snickerdoodle "oatmeal".

• Chakudya chamadzulo: Low carb make-ahead casserole.

Wodzaza Cauliflower Casserole Chinsinsi

• Chakudya: Mphindi 30 wokoma mtima keto chili.

Chinsinsi cha Keto Chili mu Mphindi 30

• Snack / Dessert: Chokoleti Chokoma Chokoleti Cheesecake ya Hazelnut.

Chinsinsi cha Hazelnut Chokoleti Choluma Cheesecake

Tsiku la 4:

• Chakudya cham'mawa: Low Carb Mphindi 5 Keto Oatmeal Chakudya Cham'mawa.

Chinsinsi cha sinamoni ya Snickerdoodle "oatmeal".

• Chakudya chamadzulo: Mphindi 30 zamtima Keto Chili.

Chinsinsi cha Keto Chili mu Mphindi 30

• Chakudya: Low carb make-ahead casserole.

Wodzaza Cauliflower Casserole Chinsinsi

• Snack / Dessert: Keto Ice Cream Palibe Kugwedeza.

Easy Keto Ice Cream Chinsinsi Palibe Kugwedeza

Tsiku la 5:

• Chakudya cham'mawa: Veggie Keto Frittata kapena Veggie Omelet.

Chinsinsi cha Keto vegetarian frittata

• Chakudya chamadzulo: Chokoma Chochepa Cha Carb Keto Meatloaf.

Chinsinsi chokoma cha low carb keto meatloaf

• Chakudya: Fathead Pizza: Low Carb Keto Pizza.

Chinsinsi cha Carb Ketogenic Fathead Pizza Chinsinsi

• Snack / Dessert: Kumwamba Keto Butter Mousse.

Chinsinsi cha keto mousse

Tsiku la 6:

• Chakudya cham'mawa: Zikondamoyo za Chokoleti za Blueberry Butter.

Zikondamoyo za Chokoleti za Blueberry Butter

• Chakudya chamadzulo: Chokoma Chochepa Cha Carb Keto Meatloaf.

Chinsinsi chokoma cha low carb keto meatloaf

• Chakudya: Keto Salted Shrimp Stir Fry.

Keto Shrimp Fry Fry ndi Mpunga Wophika Kolifulawa

• Snack / Dessert: Chokoleti Chokoma Chokoleti Cheesecake ya Hazelnut.

Chinsinsi cha Hazelnut Chokoleti Choluma Cheesecake

Tsiku la 7:

• Chakudya cham'mawa: Chakudya Cham'mawa Chakudya Cham'mawa Keto Quiche.

Chinsinsi chokoma cha keto crustless breakfast quiche

• Chakudya chamadzulo: Saladi Yokoma ya Keto Cobb.

Chinsinsi cha Saladi ya Keto Cobb

• Chakudya: Low Carb Keto Lasagna.

Chinsinsi cha Msuzi wa Lasagna Wotsika Carb

• Snack / Dessert: Kumwamba Keto Butter Mousse.

Chinsinsi cha keto mousse

Wodzaza ndi zowona komanso chitsanzo cha chakudya, mwakonzeka kutenga sitepe yotsatira - kugunda golosale paulendo wanu woyamba wokagula keto.

Mndandanda wa Zakudya za Keto Woyamba

Tengani mndandanda wazinthu zosindikizidwazi mukapita kokagula kuti mutha kudzaza ngolo yanu ndi zosankha za keto ndikupewa kuyesedwa kwamafuta osafunikira. (Pakatha milungu ingapo, zonse zikhala zosavuta ndipo mudzaziganizira. Koma pakadali pano, njira zonse zodzitetezera ndizochepa).

Mndandanda wamalonda a Keto

Masamba

• 225 mpaka 450 g / 8 mpaka 16 oz ya sitiroberi.
• 4 zukini zazikulu.
• 6 mapesi a anyezi obiriwira.
• 2 sing'anga tomato.
• 170 g / 6 oz ya sipinachi yatsopano.
• 340 g / 12 oz. za letesi wachiroma.
• 2 ndodo zazikulu za udzu winawake
• 285g / 10oz chitumbuwa tomato.
• 3 anyezi ang'onoang'ono.
• 1 kolo.
• 2 mababu akuluakulu a adyo.
• 1 muzu wa ginger wobiriwira.
• 85g / 3 oz. za bowa wokongola wa ana.
• 1 mandimu akuluakulu (organic kuti apange zest ya mandimu).
• 30 mpaka 60 g / 1 mpaka 2 ma ounces a parsley watsopano.
• 30 mpaka 60 g / 1 mpaka 2 ma ounces atsopano a oregano.
• 340 g / 12 oz wozizira mpunga kolifulawa.
• 455 g / 16 oz wa mabulosi akutchire ozizira.
• 1 tsabola wobiriwira wobiriwira wobiriwira.
• 85 mpaka 115 oz / 3 mpaka 4 g coriander.
• 3 ma avocados akuluakulu.
• 455 g / 16 oz phwetekere msuzi (zonse zachilengedwe, palibe shuga wowonjezera).
• 2 mandimu
• 2 nkhaka.

Zolemba

• 1 lbb. soseji wokoma wa ku Italy kapena soseji wokoma wa ku Italy.
• 6 nkhuku ntchafu ndi fupa ndi khungu.
• 1 lbb. chifuwa cha nkhuku, chophika.
• 500g / 16oz (1lb.) Ya shrimp (yosenda, ndi mchira).
• 225 g / 8 oz sliced ​​​​pepperoni.
• 4 lbs. 85% ya ng'ombe yowonda yodyetsedwa ndi udzu.
• 340 g / 12 oz nyama yankhumba.
• 500 g / 16 oz nsomba.

Mkaka ndi mazira

• 455g / 16oz mafuta a ricotta tchizi.
• 1350g / 48oz grated mozzarella tchizi.
• 455g / 16oz grated cheddar tchizi.
• 1 chikho (225 g / 8 oz.) Ya Parmesan tchizi.
• 1/4 chikho cha bleu tchizi.
• 225g / 8oz mafuta a kirimu tchizi.
• 225g / 8oz cheddar tchizi.
• Mazira akulu awiri.
• 1 lbb. batala wodyetsedwa ndi udzu.
• 225g / 8oz zonona zolemera zokwapula.
• 225g / 8oz mafuta odzaza kirimu wowawasa.

Mafuta ndi Zosakaniza

• Batala wambiri, ghee, mafuta a kokonati, ndi mafuta anyama (kapena mupange mafuta anu anyama kuchokera ku nyama yankhumba).
• 455g / 16 oz Mafuta a MCT.
• 455 g / 16 oz mafuta avocado.
• Chili phala.
• Kokonati amino zidulo kapena apulo cider viniga.
• 455g / 16oz fupa la ng'ombe msuzi.

Zonunkhira

• Kuchotsa vanila.
• Ceylon sinamoni.
• Ufa adyo.
• Chili powder.
• Chitowe.
• Mchere wamchere.
• Tsabola.
• Zosakaniza zosakaniza za zitsamba zaku Italy.
• Red tsabola flakes.
• Yisiti yopatsa thanzi.
• Chili powder.
• Tsabola.

Zophika buledi

• 1 bokosi la mkaka wopanda shuga wa amondi.
• Stevia ndi monk zipatso zotsekemera.
• Nkhumba za cocoa.
• 1 paketi ya ufa wa kokonati.
• 1 paketi ya ufa wa amondi.
• 455g / 16oz Marinara Msuzi.
• Msuzi wa phwetekere wopanda mchere wowonjezera.
• 1 chikho cha phwetekere phala.
• 1 chitini cha tomato wodulidwa.
• Pawudala wowotchera makeke.
• Zotupitsira powotcha makeke.
• Kirimu wa tartar.
• Mitima ya hemp.
• Ufa wa fulakesi.
• Mbewu za Chia.
• Zakudya za kokonati.
• Koko ufa.
• Mbewu za Sesame.

Zomwe Muyenera Kuyembekezera Pambuyo pa Sabata Loyamba pa Keto

Sabata yanu yoyamba pa keto ndi nthawi yosintha.

Zabwino kwambiri zitha kukhala zosangalatsa, ndipo poyipa kwambiri zitha kukhala zovuta, koma nkhani yabwino ndiyakuti mutha kuyembekezera kuti masabata angapo otsatirawa azikhala osavuta.

Nayi chithunzithunzi cha zosintha zomwe zitha kuchitika pakangotha ​​​​masiku 7 pazakudya zanu zotsika kwambiri za carb, ngakhale mosakayikira mudzawona kusintha kosalekeza kwa milungu ingapo pambuyo pake:

• Khama lomwe mwapanga mumayendedwe athanzi (monga kugula zakudya za keto ndi kuwerengera chakudya chamafuta) kudzapindula mukayamba kukhala ndi zizolowezi zokhazikika.
• Mudzakhala mozama mu ketosis (pokhapokha mukudya ma carbs obisika) ndikupita ku kuzolowera mafuta, mudzawona kuti zidzakulitsa malingaliro anu ndikuwonjezera mphamvu zanu.
• Chilakolako chanu chidzakhala chochepa, ndi chochepa zokhumba, kuchepa kwa chiyeso chochita kubera ndi kumverera kochulukira (kukhuta) pakati pa chakudya ( ¹⁴ ).
• Zizindikiro zilizonse kapena zotsatira za chimfine cha keto ziyenera kuchepa pofika pano kapena posachedwa.
• Zizindikiro za kuchepa kwa kutupa, monga khungu lopepuka, zitha kuwoneka kale ( ¹⁵ ).
• Kuonda chifukwa chophatikiza kulemera kwa madzi ndi mafuta amthupi kumakhala koyezeka (koma kupitilirabe kuthamanga).

Kwa anthu ambiri, kukhalabe keto kumakhala kosavuta pakangotha ​​sabata imodzi kapena ziwiri. Ndipo mapiri ochepetsa thupi zosatheka patangotha ​​​​mlungu umodzi, kotero musadandaule za mafuta anu imfa mlingo basi panobe.

Chotsani Chakudya: Yambitsani Zakudya Zanu za Ketogenic

Masitepe otsatirawa ali ndi inu, choncho sankhani mwanzeru. Chilichonse chomwe muyenera kudziwa pazakudya izi kapena moyo wanu zitha kupezeka webusaiti yathu Palibe vuto. Ndipo ngati mukufuna thandizo lochulukirapo kapena mukufuna kugawana zomwe mwakumana nazo ndi anthu ambiri omwe ali ndi vuto lomweli, gulu lathu la telegalamu la keto ndilothandiza kwambiri pa izi. Mutha kulowa nawo ndipo ndi kwaulere: https://t.me/esketoesto.

Mukakonzeka, ngati mukufuna kuchita masewera olimbitsa thupi nthawi zonse kuti mukhale ndi zotsatira zabwino. Simuyenera kudumphira muzakudya zatsopano ndi pulogalamu yolimbitsa thupi nthawi imodzi, koma mukakonzeka, ndi dongosolo la masewera a keto kwa oyamba kumene ndiye poyambira bwino.