Maitiro ekugadzira Keto Diet Macro Meal Planner

Kana iwe uchitanga keto kudya, kuronga kwekudya kunogona kuita sekutyisa. Unoziva sei mabikirwo ekusarudza? Ndezvipi zvekudya zvichakubatsira kuchengetedza hutano hwako uye hutano hwakanaka?

Kuti upindure mibvunzo iyi, iwe unozofanirwa kugadzira macro meal planner. Ndiko kuti, chirongwa chekudya chakagadzirwa neyakasimbiswa macronutrient kuverenga mupfungwa.

Kunyangwe kudya kwekoriori kuchiri kukosha pakudya kwakaderera-carb senge ketogenic diet, iwe uchada kubhadhara zvakanyanya kuverenga macros paunotanga pakudya. Kutevera macros ako inhanho yekutanga yakananga ketosis, chinangwa chikuru chekudya kwe keto.

Negwaro iri, iwe uchadzidza nezve macros uye nei uchifanira kuatevera, zvirinani pakutanga, kupinda munzvimbo yekupisa mafuta kana ketosis. Ipapo iwe uchadzidza zvimwe mazano anobatsira ekugadzirira kudya y low carb resipi kuisa mune yako macro meal planner.

Chii chinonzi macros?

Kana iwe uri pa-low-carb kana ketogenic kudya, iwe unogona kunge wakanzwa mutsara wokuti "Verenga macros ako." Asi usati watanga kuronga chikafu zvinoenderana nezvido zvako zvemacro, heino ongororo yekukurumidza ye chii macros.

"Macros" ipfupi kune macronutrients. Kune matatu macronutrients: mapuroteni, mafuta, uye makhahydrates. Imwe neimwe macronutrient inoita mabasa chaiwo mumuviri wako:

• Mapuroteni: Mapuroteni ane basa rekuumbwa, kushanda, uye kutonga kwematishu uye nhengo dzemuviri. Mapuroteni anoumbwa nemaamino acids, ayo anobatsira kuvaka tsandanyama, kudzora mahormone, uye kunatsiridza kuita kwemitambo ( ¹ ).
• Mafuta: Mafuta ekudya anopa muviri wako simba, anotsigira kukura kwesero, uye anogadzirisa tembiricha yemuviri wako. Ivo zvakare vanokubatsira kutora zvinovaka muviri uye kugadzirisa mahormone ako ( ² ) ( ³ ).
• Carbohydrate: Chimwe chezvinangwa zvikuru zvecarbohydrates kupa simba kumuviri ( ⁴ ) Mamwe makabhohaidhiretsi, akadai seaya ane uwandu hwefiber yekudya, anobatsirawo kugadzirisa kugaya ( ⁵ ).

Sei macros achiverengwa, kwete macalories, pane ketogenic diet?

Zvichitaurwa zviri nyore, iwe unofanirwa kuchengeta yako macros kuti kuenda mu ketosis, kana uchinge watanga.

Yako carbohydrate uye mafuta ekudya anoita basa rakakosha musimba metabolism. Muviri wako unoshandisa zvose makabhohaidhiretsi nemafuta nokuda kwesimba, asi kana wapiwa chisarudzo, muviri wako uchasarudza makabhohaidhiretsi, kana kuti shuga, nguva dzose.

Naizvozvo, kuti uchinje uchipinda munzvimbo inopisa-mafuta inozivikanwa seketosis, unofanirwa kudzora kudya kwako kwemakhahydrates uye. tsiva iwo macalorie nemafuta uye mapuroteni ( ⁶ ).

Muviri wese wemunhu wakasiyana, asi kazhinji, pakudya kwe ketogenic, macros ako anotaridzika seizvi:

• Mapuroteni: 20-25% yemakorikori ako ezuva nezuva.
• Mafuta: 70-80% yemakorikori ako ezuva nezuva.
• Carbohydrate: 5-10% yemakorikori ako ezuva nezuva.

Maitiro ekuverenga macros ako

Nekutevera macros ako, unogona kuongorora mavara ekudya pazvikafu kana kutsvaga chikafu paMyFitnessPal, Self Nutrition Data, kana USDA webhusaiti kana chero imwe app inoshandisa chinangwa chimwe chete, kufungidzira mapuroteni ako, mafuta uye carbohydrate kudya. Asi kune nzira yakapfava uye yakasarudzika yemunhu.

Iko fungidziro huru yakanyorwa muchikamu chapfuura ifungidziro chete. Kuti upinde ketosis, yako macro macro inoenderana nekuumbwa kwemuviri wako, nhanho yekuita, uye metabolism.

Uyezve, unogona kugadzirisa nhamba dzako kuti ufunge nezvehutano hwako zvinangwa. Kudya mukushomeka kwekoriori, semuenzaniso, kunogona kutungamirira mukurasikirwa. Zvichakadaro, kudzikisa zvakanyanya carbohydrate yako yekudya kunogona kutungamira mukurasikirwa nemafuta emuviri uchichengeta yakaonda tsandanyama.

Kugadzira Macro Meal Planner: Kudya Kugadzirira kweMacros Yako

Kana uchinge waverenga macros ako neketo yako yakasarudzwa Calculator, inguva yekuronga chikafu chako. Vhiki yega yega, sarudza zuva rekusarudza mabikirwo ako evhiki, nyora rondedzero yezvaunoda kutenga, uye gadzirira chikafu chako.

Kusiyana nezvinofungwa nevakawanda, kugadzira chikafu hakurevi kuti unofanira kupedza maawa mashanu kusvika matanhatu uchibika Svondo yega yega. Heano mamwe maitiro ekugadzirira kudya kuchengetedza nguva:

• Bika chete zvakakosha zvinoshandiswa: En Panzvimbo pokubika zvokudya zvakakwana, gadzirira chete zvinhu zvinokosha zvauchadya mukati mevhiki. Semuyenzaniso, gadzira mazamu ehuku akati wandei, bika mimwe miriwo, kana chengetedza masosi akasiyana-siyana mumagaba egirazi.
• Gadzira chikafu: Iwe unogona "kugadzirira chikafu" pasina kubika. Cheka maveggie, marinate mapuroteni ako, uye chikamu chinozunguza zvinongedzo kuti zvive nyore kugadzirira kwevhiki.
• Ita zvese kamwechete kana zviri nani kwauri: Kana iwe usingade kufunga nezvekubika mukati mevhiki yako yakabatikana yebasa, gadzirira zvese kugadzirira kudya kwako kwevhiki kamwechete. Bika mabikirwo ako kubva pakutanga kusvika pakupedzisira uye uzvichengete mumidziyo yekugadzirira kudya mufiriji.

Gadzira Rondedzero Yekutenga: Keto Ronga Recipe Mazano

Usati waita runyoro rwekutenga, unofanirwa kusarudza mabikirwo ako evhiki. Verenga kuti masvusvuro mangani, masvusvuro, kudya kwemanheru, uye svutugadzike zvauchazoda, uchifunga nezvekuungana kwekutandara, kuenda kubasa, kana zvimwe zviitiko zvinoita kuti udyire kumaresitorendi.

Kana uchinge waziva kuti zvingani zvekudya zvaunoda kugadzirira, tanga kusarudza mabikirwo ako. Heano mamwe mazano ekubika kuti utange.

Keto breakfast ideas

Mazai muffin, casseroles yemangwanani, uye maprotein-rich shakes anoita kuti kudya kwemangwanani kuve nyore pakufamba. Heano mamwe mabikirwo aunofarira kuedza:

• Keto Egg Muffins.
• "Oatmeal "ketogenic.
• Breakfast sausage casserole.
• Savory keto crustless quiche.
• Crispy Vanilla Protein Waffles.

Low Carb Lunch Mazano

Paunenge uchironga yako macro meal planner, funga kurongedza zvakasara zvemasikati: Itai masaladhi ane moyo kana "sandwiches" akagadzirwa nemufi isina zviyo. Heano mamwe mabikirwo ekushanda pane yako ketogenic chikafu chekudya chirongwa:

• Peach Balsamic Yakatakura Huku Cobb.
• Yakanakisa Bell Pepper Sandwich.
• Breadless turkey ranch BBQ burgers.
• Inonaka keto taco saladi.
• Nyore keto kurunga fry nekabheji noodles.

Keto dinner mazano

Kwekudya kwemanheru, iva nechokwadi chokuti unowana chiyero cheprotein. Usanetseka nezvekudya mapuroteni akaonda chete, sezvazvakaita nekudya kwekoriori-kuverenga, nemiriwo. Nezvekudya zvepadivi, tsiva mativi ane sitachi semupunga webrown uye mbatatisi ine mashizha ane mashizha sepinashi yakakangwa, maBrussels anomera, uye bhinzi dzakasvibira dzakasanganiswa nemafuta emuorivhi.

• Ultimate Keto Yakaderera Carb Roast.
• Keto low carb meatloaf.
• Ketogenic Italian Stuffed Peppers.
• Barbecued Keto Pork Chops neGreen Beans.
• Sausage uye mhiripiri mune tireyi iri nyore.

Ketogenic Appetizers uye Desserts

Kana iwe ukaramba uine macros ako, dzimwe nguva zvekudya zvakanaka paunenge uchidya senge keto. Heano mamwe madhiri uye anonakidza ekunakisa kuravira kwako uye kuchengetedza hutano hwako zvinangwa.

• Keto avocado stuffed mazai.
• Spicy Keto Cheese "Fries".
• Ketogenic No-Churn Ice Cream.
• Yakapfava Chocolate Chip Protein Cookies.

Gadzira macro meal planner kuti ikubatsire kupinda mu ketosis

Kuti upinde mu ketosis, iwe unozofanirwa kuchengeta yako macros. Macros anosanganisira mapuroteni, mafuta, uye makabhohaidhiretsi, uye iwe uchafanirwa kudzora zvakanyanya kudya kwako kwekabhohaidhiretsi, uchiwedzera mafuta ako uye mapuroteni ekudya, kuti uende munzvimbo inopisa-mafuta.

Neraki iwe, iwe unotova neakawanda epasi carb mabikirwo emangwanani, masikati, uye kudya kwemanheru pane ino webhusaiti. Uyezve, ndiro imwe neimwe ine makhahydrates, mafuta, uye mapuroteni kuputsika pamagumo ekubika, zvichiita kuti zvive nyore kwauri kuti uchengetedze macros ako.

Zvese zvaunoda ikareruka karukureta.

Uye sepro tip, unogona kuchengetedza vhiki nevhiki Excel spreadsheet pane desktop yako kuverenga macros ako evhiki. Rombo rakanaka parwendo rwako rweketo.