Choncho chaka chino, mwasankha kuganizira za thanzi lanu. Mwadzipereka kuyambitsa zakudya zochepa za carb ketogenic kuti muwonjezere milingo yamphamvu, onjezerani wanu kufotokoza maganizo ndikumverera bwino mwakuthupi. Munapanga zosintha zonse, koma momwe mungatsatire zakudya ndi zomwe simunaziganizirebe.
Kuti muzitsatira zakudya, muyenera kusintha moyo wanu. Kudya mokwanira 100% ya nthawiyo sikothandiza.Muyenera kukhala ndi moyo mukamapeza malo ocheza nawo, kupita kokagwira ntchito, zochitika zosayembekezereka ndikudzisamalira nokha (moyenera): iyi ndi njira yokhazikika yamoyo.
Chakudya cha ketogenic sichiyenera kukhala chodyera chakudya. Amapangidwa kuti akhale kusintha kwathunthu kwa kagayidwe kachakudya ndi moyo, momwe thupi limawotcha mafuta, osati shuga, kuti likhale ndi mphamvu. kukusungani mkati ketosis, muyenera kusintha kwa nthawi yayitali kuchokera ku chakudya chochepa kwambiri, chokhala ndi mafuta ambiri.
Nawa malangizo asanu ndi awiri amomwe mungatsatire zakudya za ketogenic. Kuyambira pakuyeretsa khitchini yanu mpaka kukonzekera zochitika zamasewera, mupeza njira zomwe mungapangire kuti zakudya za keto zizikuthandizani.
M'ndandanda wazopezekamo
Momwe mungatsatire zakudya: Njira 7 zopangira kuti zigwire ntchito
Ngati mukuganiza momwe mungatsatire zakudya, makamaka zakudya za keto, apa pali malangizo othandiza. Mudzaphunzira momwe mungachepetsere mayesero poyeretsa furiji yanu, kufunsa anzanu, anzanu ndi achibale anu kuti akuthandizeni, momwe mungakhalire okhudzidwa komanso momwe mungapangire kuti zakudya za keto zikugwireni ntchito pakapita nthawi.
#1: Chotsani furiji ndi makabati anu
Nthawi kupatsa kwa nthawi yoyamba ndi zakudya za ketogenicOnetsetsani kuti mwayeretsa furiji ndi makabati anu. Kuyeretsa kwathunthu kwa khitchini kumachepetsa chiyeso pochotsa chakudya chanu ndondomeko ya chakudya. Tayani zinthu zonse zomwe zidatha kapena zokhala ndi carb yayikulu mu zinyalala ndikupereka zinthu zonse zosawonongeka ndi zosatsegulidwa ku zachifundo.
Ngati ndinu nokha m'nyumba mwanu omwe mumadya zakudya za ketogenic, izi zitha kubweretsa zopinga zina. Ngati n’kotheka, yesani kuti banja lanu ligwirizane. Ngati kuchotsa zakudya zina monga Pan, ziphuphu o mchere sizikugwirizana ndi banja lanu, yang'anani zolowa m'malo mwazinthu izi.
Ngati kutaya zakudya zopanda thanzi kukulepheretsani m'nyumba mwanu, sungani zinthuzo m'makabati kapena mufiriji (osati pazitsulo). Kafukufuku akuwonetsa kuti kusiya zakudya zopanda thanzi m'malo owoneka bwino kumawonjezera mwayi wodyedwa ( 1 ).
#2: Funsani achibale anu ndi anzanu kuti akuthandizeni
M'zaka zaposachedwapa, tanthauzo loipa lokhudzana ndi mawu oti "zakudya" lawonjezeka kwambiri. Chifukwa chake mutha kulandira malingaliro olakwika kuchokera kwa anzanu ndi achibale mukalengeza kuti mukudya zakudya, ngakhale mukuchita pazifukwa zoyenera.
Choyamba, mvetsetsani kuti kukayikira kulikonse kochokera kwa abwenzi ndi achibale kumachokera ku chisamaliro. Momwemo, amayankha ndi malingaliro omwewo. Fotokozani kwa anzanu kuti mukuchita izi kuti mukhale ndi zakudya zopatsa thanzi, kukhala bwino, komanso kukhala ndi moyo wautali komanso wachimwemwe.
Pomaliza, mawu ngati "Ndikuyesera kukwaniritsa cholinga ndipo ndikupempha thandizo lanu" atha kulandiridwa bwino, chifukwa akuitana okondedwa anu kuti alowe nawo paulendo wanu.
#3: Lembani chifukwa chiyani?
A "chifukwa" si cholinga, chifukwa chake ndi chifukwa choyamba inu poyamba. Chifukwa chiyani mukusintha zakudya za ketogenic zathanzi?
Kodi mukufuna kuchepetsa wanu kuchuluka kwa shuga m'magazi, motero kuchepetsa chiopsezo chanu chovutika (kapena kubwerera) shuga? Mukufuna kulemera ndiye mutha kuseweranso ndi ana anu? Kodi mmodzi wa makolo anu kapena agogo anu anali nawo Alzheimer ndipo mukufuna kuchepetsa chiopsezo chanu posintha zakudya zanu?
Chifukwa chake chiyenera kukhala chomwe chikukulimbikitsani kuti musinthe kukhala ndi moyo wathanzi. Lembani ndikuyika pamalo owonekera, monga malo anu ogona usiku kapena pa furiji.
#4: Konzani zakudya zanu pasadakhale
Pazakudya za ketogenic, konzani zakudya zanu pasadakhale ndi njira yabwino kukhala panjira. Mlungu uliwonse, tulutsani kalendala yanu, ndikuwona kuchuluka kwa zakudya zomwe mukufunikira pa sabata, kuphatikizapo zokhwasula-khwasula. Mukafika pa nambalayi, ganiziraninso za "maola osangalala" ndi ogwira nawo ntchito kuofesi, zomwe mumachita pagulu, kapena zochitika zapadera zomwe zingakhudze zomwe mumachita nthawi zonse.
Mukadziwa kuchuluka kwa zakudya zomwe mukufuna, pezani maphikidwe otsika a carb athanzi tsiku lililonse la sabata. Kuyambira pamenepo, pangani wanu Mndandanda wamalonda, kupita ku sitolo, ndiyeno kupatula maola 1-2 pa sabata kuti konzani chakudya.
Simuyenera kuphika chakudya chonse: kudula masamba, kuthamangitsa mapuloteni, kapena kuphika mbali zina zazakudya kungakuthandizeni kuchita bwino.
Kuti mudziwe zambiri za momwe mungakonzekereretu zakudya zanu, onani nkhani zothandiza izi:
- Mapulogalamu 8 opulumutsa nthawi ya chakudya
- Keto Yosavuta Kwambiri ya Masiku 7: Chakudya Chakudya
#5: Khalani ndi zokhwasula-khwasula zathanzi zotsika m'manja
Mapangidwe a zizolowezi zatsopano sizichitika mwadzidzidzi. Konzekerani zochitika zosayembekezereka (monga nthawi yachisangalalo ndi anthu ku ofesi) kapena njala (monga kuyimba foni mochedwa) mwa kusunga zokhwasula-khwasula za carb pamanja.
zokhwasula-khwasula options monga masamba odulidwa, low carb hummus, keto wochezeka yogurt, mazira owiritsa molimba, kapena kusakaniza kopangira tokha kungakutetezeni kuti musalowe m'malo ogulitsira zakudya zofulumira kapena malo ogulitsira pakona.
Nazi zina zabwino zokhwasula-khwasula zomwe mungasunge mu desiki yanu, chikwama chanu, kapena chikwama cha masewera olimbitsa thupi monga ma keto bar:
Kapena zokhwasula-khwasula izi zomwe zimakupatsani mwayi wopita ku kanema ndikusangalala ndi kanema mwakachetechete osadya ma popcorn kapena tchipisi:
- SE Simunakumanepo ndi tchizi. Tidatembenuza ma tapas ang'onoang'ono, owoneka ngati wamba kukhala masangweji a tchizi owoneka bwino, omwe mumatha kusangalala nawo kulikonse, posatengera kuti ...
- Tchizi Palibe Carb Snack Puffed Cheeses mulibe chakudya chopatsa thanzi chifukwa chake ndizakudya zopatsa thanzi pazakudya zochepa zama carb kapena keto.
- Mapuloteni apamwamba Masangweji a Tchizi ali ndi mapuloteni ambiri (malingana ndi mitundu yosiyanasiyana ya tchizi kuchokera ku 7 mpaka 9 g pa gawo la 20 g). Iwo ndi abwino kwa zakudya zambiri zomanga thupi.
- Tchizi za Luten Free & Vegetarian Cheeses ndizakudya zabwino kwambiri za Keto pazakudya zopanda gluteni. Mipira ya tchizi iyi imapangidwa ndi labu yazamasamba, kuwapangitsa kukhala abwino ...
- Zothandiza Kachikwama kakang'ono Tchizi amaperekedwa m'matumba ang'onoang'ono othandiza. Ziribe kanthu komwe mukufuna kusangalala ndi tchizi, kudzera m'matumba ang'onoang'ono, amakhala atsopano komanso ...
#6: Konzekerani pasadakhale zochitika zamagulu
Mukayamba kudya zakudya zokhala ndi carb yochepa, kulimbana ndi zochitika zamagulu zingakhale zovuta. Yesani kukonzekera izi pasadakhale, yang'anani menyu odyera pa intaneti musanasungitse ndikuwona chiyani zakumwa zochepa zama carb mutha kuyitanitsa nthawi yosangalatsa.
ngati mukupanga maholide kapena kupita kunyumba ya bwenzi monga mlendo, nthawi zonse perekani kubweretsa mbale. Pokhala ndi zosankha zingapo za keto zomwe zilipo, simungafikire ma bagels.
Pomaliza, onani malangizo zakudya awiri ndi asanu pa mndandanda. Uzani anzanu kapena ogwira nawo ntchito kuti mukuyesera kusintha moyo wabwino; afunseni kuti asakupatseni zakudya zomwe sizikugwirizana ndi zakudya zanu. Muthanso kusunga zokhwasula-khwasula zokhala ndi ma carb otsika ngati njira yomaliza.
#7: Musaganize za Keto ngati Nthawi Yaifupi
Ngati mukuyang'ana kutsatira zakudya zamafashoni kuti muchepetse thupi, mudzakhumudwa kwambiri. Zakudya za Keto zimapangidwira kukhala moyo, womwe ungathe kukhala nawo kwa nthawi yayitali.
Pezani njira zopangira zakudya za ketogenic kuti zigwire ntchito kwa inu, banja lanu, ndi moyo wanu. Ngati mumakonda maswiti, khumi ndi dzanja zakudya za ketogenic, kuti mungayesedwe ndi a ayisikilimu (Tip: pangani batch kuti musunge mufiriji.)
Ngati mumagwira ntchito kumunda komwe mumayenda pafupipafupi kapena kumadya pafupipafupi, dziwani zakudya zotsika zama carb mukhoza kufunsa. Kapena, ngati nyumba yanu ili chipwirikiti m'mawa, konzani chakudya cham'mawa dzulo lake kuti musapite ku Starbucks kukatenga khofi kuti mupite.
Kutsatira dongosolo lazakudya za ketogenic sizikutanthauza kutsatira mwangwiro, 100% ya nthawiyo. Zikutanthauza kupeza njira zopangira moyo uno kuti ukugwire ntchito.
Kutsatira zakudya, pangani kukhala moyo
Chakudya cha ketogenic ndi moyo, osati kachitidwe kakanthawi kochepa. Cholinga cha zakudya za ketogenic ndikusinthira ku chikhalidwe choyaka mafuta, momwe mumawotcha ma ketoni kupeza mphamvu.
Kuti zakudya za keto zigwirizane ndi moyo wanu, muyenera kuwonetsetsa kuti zikugwirizana ndi ndandanda yanu, nyumba, ndi zolinga zanu. Chotsani zakudya zamafuta ambiri m'khitchini mwanu, funsani anzanu kuti akuthandizireni pazolinga zanu, konzani zakudya ndi malo ochezera, ndikuyamba ndi cholinga chokhazikika.
Nthawi zonse mukamaona kuti muli ndi udindo wochita zinthu zinazake kapena kuchita zinthu motanganidwa kwambiri, njira zimenezi zidzakuthandizani kuti muyambenso kuchita bwino. Ngati mukufuna malangizo, werengani izi chitsogozo chofunikira chokonzekera keto chakudya molimbika kuti muyambe kusankha zakudya zanu, kupanga mindandanda yazakudya ndikuphika zakudya zanu zochepa zama carb.