Zakudya za Keto Zamasamba: Momwe Mungapangire Kuti Zigwire Ntchito

Kodi ndizotheka kutsatira keto ndi zakudya zamasamba nthawi imodzi?

Yankho losavuta ndiloti inde. Koma pamafunika kuganiza mochulukirapo. Pamene mmodzi chikhalidwe keto zakudya zambiri zokhudzana ndi mapuloteni a nyama, ndizotheka kupewa nyama mukutsatira ndondomeko ya ketogenic chakudya. Ndipotu, chigawo chachikulu cha zakudya za ketogenic ndi mafuta, omwe angapezeke mosavuta kuchokera ku zakudya zamasamba monga mafuta.

Kawirikawiri, zakudya za keto zimayang'ana pa kudya zakudya zenizeni, zonse. Pachifukwa ichi, muyenera kuyang'ana masamba obiriwira, zipatso za shuga wochepa, mapuloteni opangidwa ndi zomera, ndi mafuta ambiri athanzi.

Ngati nthawi yayitali yazamasamba keto zakudya ndi wathanzi kapena sinkhani ina. Zakudya za keto zazamasamba zanthawi yayitali zitha kubweretsa kuchepa kwa mapuloteni komanso kusapeza zopatsa mphamvu zokwanira. Koma kwa kanthawi kochepa, ndizotheka, bola muli ndi chidziwitso choyenera, zida, ndi zakudya zomwe mungapeze.

Konzekerani kulowa mumndandanda wazakudya za keto zomwe ndizosavuta kudya, komanso zodzaza ndi macronutrients nthawi yomweyo.

Zakudya zamagulu a keto zamasamba

Kuphatikiza pa kukhala ndi mafuta ambiri athanzi, kusunga ma carbohydrate anu kukhala ochepa ndi chimodzi mwazinthu zofunika kwambiri pazakudya za ketogenic. Pewani kudya zakudya zopatsa mphamvu pakati pa chakudya ndi chakudya chokhala ndi chakudya chamafuta ambiri, chotsani zakudya zilizonse zomwe zimakulitsa shuga lanu lamagazi. Izi zikuphatikiza, koma sizimangokhala, zamafuta oyeretsedwa monga shuga, ufa, buledi, chimanga, ndi tchipisi ta mbatata. Kusintha kudya kumeneku kungaoneke kukhala kovuta poyamba, koma mofanana ndi china chilichonse, zimangotenga nthaŵi yochepa kuti ndizoloŵere.

Ma Carbs Oyenera Kupewa pa Keto

Mu keto ambiri, muyenera kuchotsa masamba omwe ali ndi chakudya chambiri ndi wowuma, shuga, maswiti, ndi mbewu (ngakhale mbewu zonse). Nawa magwero ena amafuta omwe mungachotseretu kunyumba kwanu ndi kukhitchini:

• Pasitala.
• Mikate
• Fries French, crackers, ndi pretzels.
• tortilla
• Mpunga.
• Zotsitsimula.
• Mbewu.
• Zakudya zina zilizonse zodzaza ndi shuga woyengedwa kapena ufa.
• Madzi a zipatso ndi zipatso zambiri.
• Mbatata zoyera, mbatata.
• Zamasamba zokhuthala.

Ma Carbs Oti Musangalale (mwa Moderation) pa Keto

Pazakudya za keto zamasamba, mutha kusangalala ndi chakudya chofanana ndi cha "zakudya" za keto. Izi zikuphatikizapo zipatso za shuga wochepa, yoghurt yathunthu ndi mkaka, ndi masamba otsika kwambiri. Ndikukumbutsani kuti tikukamba za keto zamasamba. Zomwe zimalola kumwa mkaka. Chinthu chinanso chingakhale vegan keto. Koma nkhani siili pano.

Zamasamba zotsika zama carb

Zamasamba zotsika za carb zili ndi zabwino zambiri paumoyo. Masamba a masamba otsika a carb amapereka ulusi wopatsa thanzi, amakhalabe wokhuta, ndipo amakhala ndi mavitamini opindulitsa ndi mchere. Komanso, ali otsika kwambiri m'ma carbohydrate.

Kuti zakudya zanu zikhale zatsopano komanso zokometsera zosiyanasiyana, yesani momwe mumakonzekera masamba anu. Yesani masamba aiwisi pa saladi ndikuwotcha ena mu mafuta a kokonati okhala ndi zokometsera zambiri. Onetsetsani kuti mwayang'ana laibulale yathu ya recipe kuti mumve zambiri.

• Sipinachi.
• Kale.
• Zomera za Brussels.
• Ntchito
• Letisi.
• Katsitsumzukwa.
• Zitheba.
• Burokoli
• Matenda
• Chilimwe ndi chisanu sikwashi.
• Kabichi wofiira ndi woyera.
• Kolifulawa.
• Tsabola.
• Anyezi.
• Bowa.
• Tomato.
• Biringanya.
• Adyo.

Zipatso zotsika shuga

Chifukwa cha kuchuluka kwa shuga, zipatsozo ziyenera kudyedwa pang'ono pa keto. Zipatso zina, komabe, zimakhala zochepa muzakudya (ndipo motero mu shuga) kuposa zina. Zipatso ndi mapeyala ndizochepa kwambiri mu shuga kuposa maapulo, nthochi, kapena mavwende, motero zimatha kudyedwa pang'ono. Zipatso zina za keto zomwe zimagwirizana ndi: Blackberries, sitiroberi, raspberries, blueberries, mapeyala ...

Zina mwa Zipatso Zapamwamba Zogwirizana ndi Keto

Zokometsera, Zovala, ndi Zonunkhira pa Zakudya Zamasamba za Keto

Zokometsera, zokometsera, ndi zokometsera zina za saladi sizimalowa m'gulu lililonse la macronutrient. Komabe, ndikofunikira kuzitchula chifukwa zimatha kuwonjezera zokometsera pazakudya zanu. Nazi zina zokometsera zomwe mungafune kuzisunga mu furiji pazakudya zanu zamasamba za keto:

• Kokonati amino acid (wopanda gluteni m'malo mwa msuzi wa soya).
• Msuzi wa Worcestershire.
• Hot sauces
• Yellow mpiru.
• Mayonesi.
• Ketchup popanda shuga.
• Sauerkraut (yopanda shuga).
• Zakudya zopanda shuga kapena zopanda shuga, saladi zokhala ndi mafuta ambiri.

Zitsamba zouma ndi zatsopano ndi zonunkhira zimagwirizananso ndi keto. Yesani kuwawonjezera pazakudya zanu za keto kuti mumve kukoma:

• Basil.
• Oregano.
• Parsley.
• Rosemary.
• Thyme.
• Cilantro.
• Cayenne
• Chili powder.
• Chitowe.
• M'munsi mwendo.
• Nutmeg.
• Ndimu kapena mandimu.
• Tsabola ndi mchere.

Mapuloteni pazakudya zamasamba za ketogenic

Pali zakudya zambiri zomanga thupi zomwe sizichokera ku nyama. Nawu mndandanda wathunthu wama protein omwe amadya zamasamba kuti agwiritse ntchito keto:

• Mazira.
• Mkaka wonse.
• Tempe..
• Natto.
• miso.
• Mtedza ndi njere (zokambirana pambuyo pake).

Chenjerani ndi nyama zamasamba zopakidwa m'matumba ndi zamasamba. Zogulitsa zapaketizi nthawi zambiri zimakhala ndi zinthu zosafunikira komanso zosafunikira komanso zimakhala ndi chakudya chambiri.

Mafuta a zamasamba mu ketosis

Mukayesa kulowa mu ketosis, mafuta ayenera kupanga ma calories anu ambiri. Mwamwayi, zakudya zambiri zapamwamba, zokhala ndi mafuta ambiri zimachokera ku zomera, kuphatikizapo mtedza ndi njere, mafuta, ndi mkaka.

Mtedza ndi mbewu

Mtedza ndi njere ndi magwero abwino a mapuloteni ndi mafuta. Onetsetsani kuti mwasankha zambiri zamafuta ochepa, mtedza ndi mbewu zamafuta ambiri, chifukwa zina zimakhala ndi chakudya chambiri kuposa zina. Yang'anani pa izi Upangiri Wathunthu wa Mtedza pa Zakudya za Ketogenic kuti mumve zambiri.

Zina zokhala ndi mafuta ambiri, mtedza wochepa wa carb ndi mbewu zikuphatikizapo:

• Walnuts.
• Mtedza wa Brazil.
• Mtedza wa Macadamia.
• Mbeu za dzungu..
• Njuchi
• Mapiko.
• Maamondi
• Mbewu za Chia.
• Mbeu za fulakesi.
• Mafuta a mtedza opangidwa kuchokera ku chilichonse chomwe chili pamwambapa.

Mtedza ndi njere zina ziyenera kudyedwa mosamala komanso mosamala. Izi zili ndi ma carbohydrate ochulukirapo kuposa omwe atchulidwa pamwambapa. Izi zikuphatikizapo:

• Mtedza
• Pistachios
• Mtedza wa cashew
• Mabokosi

Mafuta athanzi komanso magwero ena osakhala a mkaka

Mitundu yoyenera yamafuta ndi yabwino pazakudya za ketogenic chifukwa amapangidwa kuchokera kumafuta. Ma MCTs (Medium Chain Triglycerides) ndi mtundu wamafuta omwe amasweka mosavuta ndikupangidwa kuti apange mphamvu. Izi zitha kuthandiza kumveketsa bwino m'malingaliro, kuchita masewera olimbitsa thupi, ndikuchepetsa kapena kuthetsa zotsatira zoyipa za chimfine cha keto ( ¹ )( ² ).

Ma MCT amapezeka mumafuta a kokonati ndi mafuta ena athanzi. Kupanda kutero, mutha kuwonjezera nawo kudzera pamafuta ogulidwa mwachindunji a MCT omwe amatha kusakanikirana mosavuta m'mawa wanu wam'mawa.

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Mafuta ena opindulitsa ndi awa: Mafuta a azitona, mafuta a kokonati, mafuta a avocado, mafuta a macadamia, mafuta a flaxseed.

Mafuta ena abwino kwambiri omwe amagwiritsidwa ntchito pazakudya za keto

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Kumbukirani, pali zakudya zambiri zokhala ndi mafuta abwino kuposa mafuta, mtedza, ndi mbewu. Izi zikuphatikizapo:

• Maolivi
• Zolemba
• Koka batala
• Kokonati kirimu.

Mkaka ndi mazira

Ngati mumalekerera mkaka, ndizovomerezeka kuzidya pa keto. Ingosankhani mkaka wapamwamba kwambiri, wokhala ndi mafuta ambiri kuchokera ku organic, zodyetsedwa ndi udzu ngati nkotheka. Mazira ena a keto ogwirizana ndi mkaka ndi awa:

• Chikwapu cholemera kwambiri.
• Kirimu tchizi.
• Curd.
• Mayonesi.
• Tchizi zolimba, zodzaza mafuta monga Parmesan, Swiss, ndi cheddar.
• Tchizi wofewa wamafuta ambiri monga brie, mphaka wa Monterey, mozzarella, feta, ndi tchizi chambuzi.
• Batala wodyetsedwa ndi udzu.
• Mazira (onetsetsani kuti ali mu udzu kapena kuthamanga).
• Yogurt yachi Greek yopanda shuga kapena yogurt ya kokonati yopanda chotsekemera.

Kodi ndingatsatire Keto ngati vegan?

Funso lalikulu. Popeza zakudya zamasamba zimakhala zoletsedwa kwambiri pakudya nyama iliyonse (kuphatikiza mazira ndi mkaka), kupita keto ngati vegan ndikosavuta ndipo kumafuna kuganiza mozama. Ndizovuta kwambiri kukhalabe ndi thanzi labwino la mapuloteni ndi mafuta monga vegan keto. Komabe, ngati mumadya mafuta ambiri kuchokera ku mafuta abwino, mtedza ndi mafuta a mtedza, mapeyala, njere ndi mafuta ambewu, ndi kokonati, ndizotheka. Koma kachiwiri, ndizovuta kwambiri.

Keto wamasamba ndizotheka, koma osavomerezeka

Ndizowona: ndizotheka kutsatira zakudya zamasamba za keto, koma pakapita nthawi ndi zakudya zoletsa kwambiri zomwe sizingakwaniritse zosowa zanu zama calorie kapena mapuloteni. Ngati mukukonzekera kutsatira zakudya zamasamba kwanthawi yayitali, funsani dokotala wodziwa bwino kapena wodziwa zakudya.

Kukhala wosadya zamasamba komanso kukhala mu ketosis kumafuna kukonzekera kwambiri. Kawirikawiri, muyenera kuganizira za kudya mafuta ambiri apamwamba; masamba olemera mu fiber ndi otsika muzakudya; ndikupeza zomanga thupi zokwanira kudzera muzomera.

Ngati mukuvutika kuti mukhale ndi zopatsa mphamvu zokwanira, mutha kuganizira zowonjezera monga puloteni yamasamba kapena ufa wa MCT.

Ngati mukufuna malingaliro a chakudya, onetsetsani kuti mwawona mndandanda wazinthu zambiri zazakudya. maphikidwe. Momwe mungapezere zosiyanasiyana, motero kuchepetsa kuchuluka kwa nthawi zomwe mumadya zomwezo.