kutsvaka
Generic selectors
Mamiriro akasiyana chete chete
Tsvaga mubhuku
Tsvaga muhutano

Kana kutsvaka ivo kubudikidza nemapoka edu.

Iwe uchangotanga chikafu che keto uye hauzive pekutangira?

Tanga nemavhidhiyo aya:

  • Chii chinonzi keto diet kana ketogenic diet?
  • 9 matipi akakosha ekutanga pane keto kudya.

Unogona kuwedzera zvirimo mumavhidhiyo aya nezvinyorwa zvedu:

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Chii chinonzi "iyi keto" uye nei?

Mushure mekupedza zvidzidzo zvangu chikafu chevanhu uye chikafu chekudya paComplutense University yeMadrid muna 2014, Ndakava nehanya nemusoro wemhando dzakasiyana dzekudya zvisiri-standard. Kuvatumidza chero nzira. Asi kufarira kwangu keto kudya Zvakatanga kutenderera 2016. Senge paunotanga nechero chinhu, ndaive negungwa remibvunzo. Saka ndaifanira kuenda kunotsvaka mhinduro. Izvi zvakauya zvishoma nezvishoma kubva mukuramba uchiverenga ruzivo (zvidzidzo zvesainzi, mabhuku ehunyanzvi, zvichingodaro) uye kubva mukudzidzira pachako.

Mushure menguva ndichiichengeta mukuita nemimwe mibairo yaiita seyakashamisa kwandiri, ndakaona kuti kutsiviwa kwezvimwe zvekudya (kunyanya zvinotapira) zvakanditungamira kuti ndive nekutora kwakanyanya kwezvimwe zvinowedzera pamwe neseti yakasimba yezvigadzirwa zvitsva izvo. akatanga kuoneka vanhu vaya vakatanga kuunza mufaro keto kudya. Musika unofamba nekukurumidza. Asi sezvandakadzidza izvi zvinotsiva kana kuti zvokudya zvakati, ndakaona kuti hazvisi zvose zvakanga zvakaita keto sezvaitaurwa, kana kuti paiva nezvidzidzo zvesayenzi zvakanga zvaratidza kuti zvimwe zvacho zvinofanira kudyiwa zvine mwero. 

Saka ndakafunga kuenda kunoatora kuti ndishandise zvangu. Sezvo dhatabhesi yangu yakawedzera, ndakaona kuti yaive chaiyo uye inobatsira ruzivo kuvanhu vazhinji. Uye nenzira iyi inozvarwa esketoesto.com. Nechinangwa chega chekuti une ruzivo rwakanaka kuti ugone tevera keto kudya nenzira ine hutano uye inoshanda.

Chii chinonzi ketogenic diet?

Ichi chikafu chakatanga muma1920s senzira yekurapa pfari yehuduku, uye nekuda kwekubudirira kwayo kunoshamisa: vanhu vanodya chiitiko chekudya keto. pakati 30% kusvika 40% kushoma pfari, ichiri kushandiswa mundima iyi nhasi.

Asi, zvakadini nekushandiswa kwayo kune hutano hwevanhu huzhinji hunongoda kuderedza uremu panguva imwe chete sekutungamira hupenyu hune hutano? Isu tichaongorora iyi yakaderera carbohydrate uye yakakwira mafuta kudya zvishoma nezvishoma.

Chikafu che keto chakanyanya mumafuta (chinenge 80% yemakoriyumu ako ese), yakaderera zvikuru mumacarbohydrates (isingasviki 5% yemakori ako), uye ine mwero muprotein (kazhinji 15-20% yemacalorie ako). Uku kutsauka kukuru kubva pakugoverwa kunowanzokurudzirwa macronutrient kwe: 20% kusvika 35% mapuroteni, 45% kusvika 65% macarbohydrates, uye 10% kusvika 35% mafuta.

Chinhu chinonyanya kukosha chekudya kwe keto inguva yakajairika, yakasikwa inonzi ketosis. Kazhinji, miviri inoshanda zvakanaka paglucose. Glucose inogadzirwa apo muviri unopwanya macarbohydrates. Inzira iri nyore, uye ndosaka iri nzira inofarirwa nemuviri kugadzira simba.

Paunocheka pa carbs kana kuti usati wadya kwenguva yakareba, muviri unotarisa kune mamwe matsime esimba kuzadza gap. Mafuta ndiwo anowanzo bva ikoko. Kana shuga yeropa inodonha kubva pakudya kwakaderera kwemakhahydrates, masero anoburitsa mafuta uye anofashukira chiropa. Chiropa chinoshandura mafuta kuita miviri yeketone, iyo inoshandiswa sechipiri sarudzo yesimba.

Ndezvipi zvingave zvinobatsira zveKeto diet?

Chipotle-Cheddar Yakabikwa Avocado Halves

Kudya kwe keto kunogona kunge kusiri nyore, asi tsvakiridzo yesainzi inoratidza kuti ine zvikomborero kunze kwekushandiswa kwayo mukurapa pfari, sezvo keto kudya kunoratidzika kunge kwakabatana nekuvandudzwa kwekurapa kwe:

  • Chirwere cheAlzheimer: Sayenzi inoratidza kuti varwere veAlzheimer vanotevera chikafu che ketogenic vane kuvandudzwa kwakanyanya mukuziva basa. Izvi zvinotendwa kuti zvine chekuita nekuvandudza basa remitochondrial nekupa huropi hutsva hutsva.
  • Parkinson's: Chimwe chezvinhu zvakakosha zvehosha yeParkinson ndiko kuunganidzwa kusiri kujairika kweprotein inozivikanwa sealpha-synuclein. Tsvakurudzo yakabhadharwa naMichael J. Fox Foundation yakaongorora kana kudya kwe ketogenic kunokurudzira kuparara kwemapuroteni aya, kuderedza kuwanda kwealpha-synuclein muuropi.
  • Multiple sclerosis: muchidzidzo chidiki kubva muna 2016, multiple sclerosis (MS) varwere vakanga vari pakudya kwe keto. Mushure memwedzi mitanhatu, vakashuma hupenyu huri nani, pamwe nekuvandudzwa kwehutano hwemuviri uye hwepfungwa. Asi chokwadi, vanachiremba nevatsvakurudzi vasati vawana hukama pakati pe keto uye multiple sclerosis, masampuli makuru uye tsvakurudzo yakawanda inodiwa. Zvakadaro, mhedzisiro yekutanga inonakidza.
  • Tora 2 chirwere cheshuga: Kune rudzi urwu rwechirwere, hongu, kuderedza makhahydrates kusvika kuhuwandu hwavo hwekutaura ndiyo tsika. Izvo zvakaita kuti kuve kunakidza kuratidzwa kwemhedzisiro yenguva refu yekunamatira kune keto kudya. Kunyange zvazvo tsvakurudzo kusvika nhasi yakaitwa pamasampuli maduku, uchapupu hunoratidza kuti kudya kwe-ultra-low-carb (yakadai se keto kudya) kunogona kubatsira kuderedza A1C nekuvandudza insulin senitivity kusvika ku75%. Saizvozvo, ongororo ye2017 akawana kuti kudya kwe keto kwakabatanidzwa nepamusoro pekugadzirisa glucose uye kuderedza kushandiswa kwemishonga. Izvozvo zvakati, vanyori vakanyevera kuti hazvina kujeka kana zvigumisiro zvaive nekuda kwekureruka, kana mazinga epamusoro eketone.
  • Kenza: Kwekutanga ongororo yekuyedza inoratidza kuti iyo keto yekudya inogona kunge ine antitumor mhedzisiro, pamwe nekuti inoderedza yakazara calorie kudya (uye kutenderera glucose) yebundu kukura. Mune a 2014 kudzokorora Kubva pakutsvakurudza kwemhuka, kudya kwe ketogenic kwakawanikwa kushanda zvakanaka kuderedza bundu kukura, kenza yemuura, gomarara remudumbu y kenza yeuropi. Kutsvagisa kwevanhu kwakawanda kunodiwa nemasample akakura, asi zvirokwazvo inzvimbo yakanaka yekutanga.

Mhando dzekudya kwe keto

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Sezvakakurukurwa kare, kune kusiyana kwehuwandu hwemafuta, mapuroteni, uye makhahydrates anotora pane keto kudya. Izvi zvinoguma nemhando dzakasiyana dzekudya kwe keto kana kuti nzira dzakasiyana dzekugadzirisa. Pakati pavo kazhinji tinowana:

  • Iyo yakajairwa keto kudya (DCE): Iyi ndiyo yakajairika modhi yekudya keto uye yakavakirwa pamafuta akanyanya, ane mwero mapuroteni anoshandiswa. Kazhinji ine: 75% mafuta, 20% mapuroteni uye 5% macarbohydrates.
  • Iyo yakakwira protein keto kudya: Yakafanana neyakajairwa kudya, asi inosanganisira mamwe mapuroteni. 60% mafuta, 35% mapuroteni uye 5% macarbohydrates.
  • The cyclical keto diet (DCC): Ichi chirongwa chinosanganisira nguva dzine huwandu hwekudya kwemakhahydrates, somuenzaniso, kupatsanura vhiki kuva 5 akatevedzana keto mazuva uye maviri akasara ane makabhohaidhiretsi.
  • Iyo yakagadziridzwa ketogenic kudya (DCA): Inobvumidza iwe kuwedzera macarbohydrates pamazuva aunoenda kunodzidziswa.

Kunyangwe chokwadi chiri chekuti keto yakajairwa chete uye yakakwira mapuroteni kudya ane zvidzidzo zvakakura. Naizvozvo, iyo cyclical uye yakagadziridzwa shanduro inoonekwa seyepamusoro nzira uye inoshandiswa zvakanyanya nevatambi.

Muchinyorwa chino uye padandemutande zvakazara, kufambisa kuchinjika, ndiri kushanda neDCE (standard keto diet).

Ndinogona here kunyatso dzikisa uremu nekukurumidza pane keto diet?

Ndaive mwana mukobvu. Chokwadi pakuyaruka unoonda kana uchitambanudza, vakandiudza. Zvakaguma nei? Ndaive pwere yakafuta. Izvi zvakakanganisa zvakawanda zvezvinhu zvehupenyu hwangu. Ndakatanga kuonda zvangu ndiine makore 17. Izvi zvakaita kuti ndidzidze nezvekudya kwevanhu uye nezvekudya. Ndadzoka mugore rechipiri redegree rangu, ndakanga ndatova munhu ane muviri wakakwana uye une utano. Uye izvi zvakave nemhedzisiro yakanaka kwazvo pahupenyu hwangu pamunhu uye nehunyanzvi. Ndiani angatenda nyanzvi yezvokudya zvine mafuta?

Saka mhinduro ndihungu akasimba. Kana iwe uchigona kuderedza uremu pane keto diet. Handisi kutaura pamusoro pechinhu chipi nechipi chinoshamisira kana chero chinhu chisina maturo. Tsvagiridzo inoratidza kuti unodzikira uremu uye zvakanyanya, unorasikirwa nekukurumidza kupfuura nekudya kwakajairwa nemazinga akakwira kana "zvakajairika"Emacarbohydrates atove chikamu, uye anoderedza njodzi dzezvimwe zvirwere.

Zvakare, unodzikira uremu pasina kuswera uchiverenga macalorie kana kuchengeta track yekuti mangani aunodya nenzira inopedza simba.

Zvidzidzo zvinoratidza kuti vanhu vanotevera keto kudya vanorasikirwa neanosvika 2.2 kusvika ku3 uremu kupfuura avo vanongocheka macalorie nemafuta. Uye kunyangwe zvingaite sezvinopesana, triglycerides uye HDL cholesterol mazinga anoratidzawo kuvandudzwa.

Mukuwedzera, kudya kwe keto, kupiwa kuwedzera kweprotein kushandiswa uye kuderera kwayo mumashuga, kunopa zvimwe zvikomborero (kupfuura kuora kurasikirwa) zvakadai sekuvandudzwa kwe insulin senitivity.

Ndezvipi zvokudya zvandinofanira kudzivisa?

Zvikurukuru avo vane mazinga akanyanya carbohydrate. Semuyenzaniso:

  • Chikafu uye zvinwiwa zvinyoro zvine shuga yakakwira: zvinwiwa zvinyoro, muto, smoothies, zvihwitsi, ice cream, nezvimwe.
  • Zviyo, hupfu hwakawanda uye zvinobva: pasta, mupunga, zviyo, nezvimwe.
  • michero: Michero yese kunze kweakawanda ma berries, akadai strawberries, mablackberries, guava, plums, raspberries, Etc.
  • Bhinzi kana nyemba: bhinzi, mbambaira, pizi, pizi, zvichingodaro.
  • Midzi uye tuber miriwo: Mbatatisi dzinotapira, makarotsi, mbatatisi, nezvimwe.
  • Zvokudya kana zvigadzirwa zvakaderera-mafuta: Iva nehanya zvakanyanya navo. Iwo anowanzo ultra-yakagadzirwa uye akapfuma kwazvo mumacarbohydrates.
  • Condiments kana sosi: Unofanirawo kuzvitarisa negirazi rinokudza. Sezvo vazhinji vavo vane madosi akanyanya eshuga nemafuta akazara.
  • Saturated mafuta: Kunyangwe iyo keto yekudya yakavakirwa pakudya kwemafuta, zvinodikanwa kudzikisira iwo chaiwo chaiwo akazara mafuta mumafuta akacheneswa, kana mayonnaise.
  • Doro: Shuga yaro yakakwira zvakanyanya. Saka zvinokurudzirwa kuibvisa zvachose pane keto kudya.

Zvokudya zvekudya zvisina shuga: Pano zvakare, unofanirwa kuchenjerera. Sezvo zvisiri zvese zvinotapira zvakakodzerwa nekudya kwe keto. Saka apa ndaongorora zvinonaka zvinonaka. Kukubvumidza iwe kuti uzive kuti ndeapi aunogona kudya pasina kubva pakudya.

Ndezvipi Zvokudya Zvaunogona Kudya PaKeto Diet?

Kudya kwe keto kunonyanya kuumbwa ne:

  • Zvokudya: Tsvuku, steaks, serrano ham, bacon, turkey, huku, hamburger nyama, nezvimwe.
  • Hove dzine mafuta: Salmon, tuna, trout, mackerel, nezvimwe.
  • Mazai.
  • Ruomba.
  • Cheeses: Haisi kunyanya kugadziriswa senge cheddar, mozzarella, mbudzi chizi, bhuruu.
  • Nzungu uye mhodzi-mhando-nzungu: maarumondi, walnuts emarudzi ese, mhodzi dzenhanga, mhodzi dzechia, nezvimwe.
  • Mafuta asina kugadziridzwa: akawedzera virgin olive, kokonati uye avocado mafuta.
  • Avocado: Yakakwana kana guacamole yakagadzirwa wega. Kana ukaitenga, uchafanirwa kutarisa kuti haina chakawedzerwa.
  • Miriwo yakasvibira inowanzove ine yakaderera mazinga emakhahydrates uye zvakare matomatisi, hanyanisi uye mhiripiri, nezvimwe.
  • Yakajairika seasonings: munyu, mhiripiri, herbs, etc.

Kudya kunze pasina kusvetuka chikafu che keto

Kusiyana nemamwe marudzi ekudya, pakudya kwe keto, kudya kunze kwemba hakuna kunyanya kuoma. Mumaresitorendi ese unogona kunakidzwa zvachose keto-hushamwari sarudzo dzakadai senyama nehove. Iwe unogona kuhodha yakanaka ribeye kana hove ine mafuta akawandisa senge salmon. Kana nyama ichiperekedzwa nembatatisi, unogona kukumbira kuti izvi zvitsiviwa nemiriwo mishoma pasina dambudziko.

Kudya nemazai zvakare mhinduro yakanaka senge omelet kana mazai ane bhekoni. 

Imwe dhishi yakapusa ingave mahamburger. Iwe unongofanira kubvisa chingwa uye iwe unogona kuchivandudza nekuwedzera seavocado, bacon cheese nemazai.

Mumaresitorendi akajairwa akadai semuMexico iwe hauzove nedambudziko kana. Iwe unogona kuhodha chero nyama uye kuwedzera huwandu hwakanaka hwechizi, guacamole, uye salsa kana sour cream.

Nezve zvazvingave kuita kunwa chinwiwa mubhawa nevamwe vaunoshanda navo, iwe hauzove nedambudziko futi. A koca-cola 0kana Diet Coke uyewo chero imwe soda kana shuga isina nestea ndeye keto zvachose. Iwe unogonawo kunwa kofi pasina dambudziko.

Nezvese izvi, iwe unogona kuona kuti zvinobuda hazvina kushamisira senge zvimwe zvekudya. Iwe haufanirwe kuenda uchinzwa uine mhosva kana iwe uchidya kunze sezvo paine chengetedzo yakazara, unogona kuwana sarudzo dzinonakidza nekudya kwako keto.

Mhedzisiro yekudya kwe keto uye zvekuita kuti udzikise

Sezvineiwo nekudya kwakawanda, unogona kunzwa mamwe mhedzisiro pakutanga paunotanga keto kudya. Izvi zvakajairika. Muviri wako unoshandiswa kushanda neimwe nzira uye uri kuchinja. Haufanire kutya. Kudya kwe keto kwakachengeteka zvachose kune vanhu vane hutano hwakanaka.

Vamwe vanodana izvi maside effects: chirwere che keto

Iyi inonzi keto flu inowanzokonzera kuderera kwemazinga esimba, kunzwa kwekufunga kusina kujeka kuduku, kuwedzera kwenzara, kugaya kudya uye kuderera kwekuita mumitambo. Sezvauri kuona, keto flu haina kunyanya kusiyana nekunzwa kwaunoona paunotanga chero kudya. Migumisiro iyi inogara kwemazuva mashomanana uye pakupedzisira inopera.

Kuti uderedze zvinokonzeresa izvi, zano rinonakidza nderokuchengetedza kudya kwakajairwa kwevhiki yekutanga asi kudzikisa huwandu hwemakhahydrates zvakanyanya. Nenzira iyi, muviri wako unogona zvishoma nezvishoma kujairana nekupisa mafuta usati wasiya zvachose kudya kwemacarbohydrate.

Kudya kwe keto zvakare kunoshandura zvakanyanya mvura nemaminerari mumuviri wako. Saka iwe unogona kuwedzera imwe munyu pakudya kwako kana kutora mineral supplements kana uchida. Kudya kwe3.000 kusvika 4.000 mg ye sodium, 1.000 mg ye potassium uye 300 mg ye magnesium pazuva inoderedza zvakanyanya migumisiro panguva yekugadzirisa.

Zvakakosha, kunyanya pakutanga, kuti udye kusvikira uchinzwa wakaguta zvachose. Hapana calorie restriction. Iyo keto yekudya inokonzera uremu pasina nemaune calorie control kana kudzikisira. Asi kana iwe uchida kuvadzora kuti vave nekukurumidza mhedzisiro, zvirinani edza kuti usafe nenzara pakutanga. Izvozvo zvichakubatsira kuti uichengetedze zvakanyanya.

Kudya ketogenic ipfungwa yakanaka kwandiri here?

Sezvakaita nekudya kwese, kune vanhu avo iyo keto yekudya isingakodzeri. Kudya kwe ketogenic kwakanakira vanhu vakafuta, vane chirwere cheshuga kana vanoda kuvandudza hutano hwavo hwemetabolism uye kazhinji.. Asi haina kunyatsokodzera vatambi kana vanhu vanoda kuwana mhasuru yakawanda kana uremu.

Kunze kwezvo, sekudya chero kupi zvako, kuchashanda kana ukaitora zvakanyanya uye uchienderana. Uye zvigumisiro zvichava zvepakati - kwenguva refu. Kuenda pakudya mujaho wekureba. Unofanira kuzvitora nyore. Funga kuti chokwadi, wanga usiri kuremerwa kwako kwenguva yakareba. Hazvina musoro (uye zvakare hazvina hutano) kuda kurasikirwa nazvo zvese mumazuva gumi nemashanu. 

Kunyange zvakadaro, uye kana zvose zviri pamusoro zvave zvichifungidzirwa, zvinhu zvishomanana zvinoratidzwa mukudya kunovaka muviri sekubudirira kana zvasvika pakuderedza uremu uye hutano hunobatsira hunouya nekudya kwe keto.

Inowanzobvunzwa mibvunzo

Ndanga ndichikurudzira kudya uku kwemakore akawanda. Uye sezvinhu zvese, kune kumwe kusahadzika kwakapararira pakutanga uye panguva yekusimudzira zvandichaedza kujekesa.

Ndichapera mhasuru here?

Sezvakaita nekudya kwese, kuderera kwemhasuru yemasumbu kunogoneka. Asi sezvo huwandu hwekudya kweprotein hwakakura kupfuura mukudya kwakajairwa, uye kuti kune huwandu hwepamusoro hweketone, kurasikirwa uku kunogona kuderera zvakanyanya uye hakungatombove kwakakosha kuita mamwe uremu.

Ndinogona kushandisa tsandanyama dzangu pane keto diet?

Hongu, asi kana chinangwa chako chiri chekuwana huwandu, chikafu che keto hachinyanyi kushanda pane izvi pane ine mwero carbohydrate kudya.

Ndichakwanisa kudya makabhohaidhiretsi zvakare here?

Eheka. Asi zvakakosha zvakanyanya kuti ucheke macarbohydrates zvinoshamisa. Ndihwo hwaro hwechikafu uye unofanirwa kuve uine hushoma hwekudya kweinenge mwedzi miviri kana mitatu yekutanga. Mushure menguva iyoyo, iwe unogona kudya makabhohaidhiretsi panguva dzakakosha, asi pakarepo mushure mezvo iwe uchafanirwa kudzokera kune mashoma mazinga.

Ndeapi Mapuroteni andinogona Kudya?

Mapuroteni anofanira kudyiwa zvine mwero. Kudya kwakanyanya kunogona kukonzera insulin spikes uye kuderedza ketoni. Iyo yakanyanya kukurudzirwa muganho ndeye 35% yemacalorie akazara.

Ndinogara ndichinzwa kuneta kana kuneta

Zvechokwadi, iwe uri kudya nenzira isina kururama kana kuti zvichida muviri wako hausi kushandisa mafuta uye ketoni nenzira yakarurama. Deredza kudya kwako kwekabhohaidhireti uye uenderere mberi nezano randambopa. Iwe unogona zvakare kutora TMC supplements kana ketoni kubatsira muviri wako.

Ichokwadi here kuti ketosis ine ngozi zvikuru?

Kana bodo. Kune vanhu vanovhiringidza pfungwa ye ketosis nemafungiro e ketoacidosis. Ketosis maitiro echisikigo mumuviri, nepo ketoacidosis inoonekwa mune yechirwere cheshuga chisingadzoreki zvachose.

Ketoacidosis ine ngozi, asi ketosis inoitika panguva yekudya ketogenic yakajairika uye ine hutano hwakakwana.

Chii chandinoita kana ndine kugaya kwakanyanya uye / kana kuvimbiswa?

Iyi side effect inogona kuoneka mushure memavhiki matatu kana mana. Kana zvikaramba zviripo, edza kudya mavheji ane fiber. Iwe unogona zvakare kushandisa magnesium supplements kuti ubvise kuvimbiswa.

Weti yangu ine muchero

Usanetseke. Izvi zvinongokonzerwa nekubviswa kwezvinhu zvakagadzirwa panguva ye ketosis.

Chii chandingaita kana ndine mweya wakashata?

Edza kunwa yakawanda yemuchero wemvura inonaka kana kutsenga isina shuga.

Ndinofanira kuzadzazve macarbohydrates nguva nenguva?

Hazvidikanwi, asi zvinogona kubatsira kubatanidza rimwe zuva rine macalorie akawanda kupfuura nguva dzose.

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