Chii chakasviba keto uye nei uchifanira kuzvidzivirira?

Kudya kwakasviba keto kudya kwakanyanya-mafuta, kwakaderera-carb. izvo zvisingatarisi kunaka kwechikafu chaunodya. Vanhu vanotevera kudya uku havatarise kuti chikafu chavo chinobva kupi kana kuti chakapfuma mukudya.

Tsvina keto (inozivikanwawo seketo ine usimbe) ishoma nezve nzira yakazara kune hutano hwako hwese uye zvimwe nezve yakasununguka tsika yekudya, chero bedzi ivo vakanamatira keto macros yako.

Iyi "yekukurumidza uye yakasviba" nzira yekudya kwe ketogenic inotsiva kudya kwekudya, kuchenesa, uye "kuoma" basa rekudya ketogenic nezvokudya zvinogona kuva zvakaipa kumuviri wako munguva refu. Kunyange zvakadaro, vamwe vanhu vane chokwadi chokuti zvakanaka zvakakwana uye kuti zvakakwana kuderedza uremu. Asi ndizvo here?

Chii chinonzi Dirty Keto?

Tsvina keto yakawanda yakafanana nekudya kwe keto, asi pasina kunyanya kufunga kune hutano uye huwandu hwehuwandu hwezvokudya.

Avo vanotevera tsika dzekudya idzi vanogona kudya chikafu chinokurumidza, nyama yakarapwa, uye zvigadzirwa zvekudya zvisina shuga, chero zvichikwana mukati me macronutrient ratios.

Sezvo chinangwa chenguva dzose keto chikafu chiri chekungopinza muviri wako mune ketosis, yakasviba keto nzira inogona kukonzeresa kuderera. Ichi ndicho chikonzero chakajairika kune avo vanongoda kushandisa keto kudya senzira yekukurumidza kuderedza uremu.

Iwe unogona kupinda mu ketosis, metabolic mamiriro mauri kupisa mafuta ehuni panzvimbo yeglucose, nekungo dzikisa yako carb kudya zvakakwana.

Nekudaro, kungova mu ketosis hazvireve kuti une hutano.

Chokwadi, kudzikira uremu kwakasimba uye hutano zvinoenderana nekuti chikafu chauri kugaya nekushandisa chinobva kupi.

Zvinoenderana neiyo Yakasviba Keto Mirairo, chero iwe uchigara pasi pe20 magiramu emacarbs pazuva, unogona:

• Idya fast food nguva dzose. Dirty keto dieters vanowana zviri nyore kunamatira kumacros avo kana vasingafanire kugadzirira, kubika, uye kuchenesa mushure mekudya kwavo kwese uye masvutugadziro. Vanofunga kuti zviri nyore kuodha chikafu chinokurumidza keto uye kuramba uchidya zvekudya zvako zvaunofarira nekungogadzira zvishoma zvishoma-carb zvigadziriso (sekusvetuka chingwa uye kushandura kuZero diet soda).
• Snack pazvikafu zvakabikwa kare, zvakaiswa pasuru pane zvinyoro, zvikafu zvakakwana. Izvi zvinosanganisira zvese kubva kune yakaderera-carb snacks kusvika keto-inoshamwaridzika madhiri echando uye maprotein bars. Chero bedzi iwe uchinamatira kune macros ako, izvo zvinongedzo hazvina kukosha.
• Tsiva zvinwiwa zvine shuga kana chikafu chine carbohydrate neshanduro dzisina shuga. Tsvina keto dieters haina basa nezve ekugadzira zvinotapira. Chokoreti isina shuga, aizikirimu, maprotein bars, zvinwiwa, uye nezvimwe zvinoonekwa zvinogamuchirika chero ukawana pazasi pe20 gramu yenet carbs yezuva.

Asi unogona here kunyatsodya rudzi urwu rwezvokudya zvisina kudya zuva rega rega uye uchiri kuva neutano hwakanaka kana kutorasikirwa uremu?

tsvina keto uye kuderedza uremu

Al dzikamisa mambure ako emakabhoni kusvika pasi pe20 gramu pazuva, uchaita kuti muviri wako utange kugadzira ketoni, saka unogona kupisa mafuta kuti uwane simba pane shuga. Izvi zvinogona kutungamirira mukurasikirwa.

Nepo iyi nzira pfupi-yekudzikira uremu ingashanda, haunganzwe seyakawanda yehutano hwakanaka hunobatsira iyo yakachena keto kudya kunopa, zvinhu zvakaita sekujeka kwepfungwa uye kuita zvirinani kwemuviri.

Vanhu vazhinji vanorasikirwa nehuremu pane yakasviba keto kudya. Asi haina kugadzikana kwenguva refu, uye kutaura chokwadi, inoita kuti iyo yenguva dzose keto yekudya iite seyakashata.

5 zvikonzero zvekudzivisa tsvina keto

Kudya kwakasviba uku kunogona kuita semhinduro iri nyore yekuderedza uremu pasina kusiya chikafu chine mafuta, soda isina shuga, uye candy.

Asi idzi tradeoffs dzakakosha kupfuura hutano hwako hwenguva refu? Hezvino izvo izvi maitiro ekudya anokuwana iwe:

#Poshi. zvokudya zvinogadzirwa zvakanyanya

Zvokudya zvakakurumidza uye zvekudya zvekuenda, kusanganisira mapuroteni anotarisa ane hutano, vane mikana yakawanda yekuve nemafuta akaipa, madoro eshuga, uye zvigadzirwa zvekugadzira.

Zvidzidzo zvinoratidza kuti kudya zvakabikwa zvakanyanya kunowedzera mwero wako we:

• Kufutisa ( ¹ ).
• Gomarara ( ² ).
• kupindwa muropa nechikafu ( ³ )( ⁴ ).
• kuora mwoyo ( ⁵ ).
• Kuzvimba kwenguva refu ( ⁶ )( ⁷ ).
• Kusadya zvakanaka uye kusagadzikana kwegastrointestinal ( ⁸ ).
• Asthma uye allergy zviratidzo ( ⁹ ).

Zvizhinji zveizvi zvakaipa mhedzisiro zvinobva kune zvinwiwa zvine shuga uye carbohydrate-yakapfuma staples senge hamburger buns, French fries, ice cream, uye makuki. Asi zvakadaro, zvidzidzo hazvina kuratidza kana kudya chikafu chinokurumidza uye chikafu chinogadzirwa mune ketogenic zviri nani kwauri.

Kudya zvakaderera-mhando, ultra-processed foods kazhinji zvinoreva kuti uri kuwanawo zvinokuvadza zvinowedzera uye mahomoni.

Akawedzera mahomoni uye antibiotics

Mahomoni ekukura nemishonga inorwisa mabhakitiriya anowanzo kuwanikwa mufekitari-inorimwa nyama yemombe, huku, uye yenguruve. Mahormone ekugadzira anogona kuita kuti mombe dzikure uye kubatsira mhou kuburitsa mukaka wakawanda, asi kuadya kunogona kukanganisa mahormone emuviri wako.

Mishonga inorwisa mabhakitiriya inopiwa kumhuka dziri pedyo kudzivirira zvirwere neutachiona kuti zvisapararire. Kuva nemishonga yakawanda inorwisa mabhakitiriya muhurongwa hwako kunowedzera kuramba kwemishonga, zvichiita kuti mishonga inorwisa mabhakitiriya inopiwa kurapa zvirwere zvakakomba zvisashande.

CDC inotaura kuti kuramba kwemishonga inorwisa mabhakitiriya nderimwe rematambudziko makuru ehutano hweveruzhinji nhasi. Gore roga roga, vanhu vanosvika mamiriyoni maviri vanowana zvirwere zvisingaurayiwi nemishonga muUnited States, uye vanhu vanosvika zviuru makumi maviri nezvitatu vanofa.

Zvigadzirwa zvinotapira

Zvinotapira zvekugadzira zvinosanganisira aspartame, saccharin, sucralose, maltitol, lactitol, mannitol, sorbitol, xylitol, uye kazhinji chero chinhu chakanyorwa kuti "isina shuga."

Kushandiswa kwe izvi zvekugadzira zvinotapira yakabatanidzwa nekenza, kuwedzera uremu, mhando ye2 chirwere cheshuga, uye kusaenzana muhutano hwehutachiona hwehutachiona (zvichikusiya iwe uchiwanzoita mazuva ekurwara) ( ¹⁰ ).

Zvikafu zvisina shuga zvezvikafu zvine carbohydrate zvinogona zvakare kukwidza mazinga eshuga neBP, kuwedzera kufunganya, uye kukonzera kushushikana kwemudumbu sekunge kuzvimba, manyoka, uye machira.

mafuta mashoma ane hutano

Mafuta emuriwo asina hutano, akagadzirwa, uye akacheneswa semafuta esoya, mafuta ecanola, nemafuta echibage anowedzera hupenyu hwesherufu yezvikafu zvakaiswa mupakiti uye kuita kuti kuwirirana kuwedzere kunakidza. Bacon cheeseburger yako kana huku yakakangwa ingangobika mumafuta aya zvakare.

Aya marudzi emafuta akachipa, epasi-giredhi anotariswa mafuta akaipa pa keto.

Mafuta anokuvadza anowanikwa muzvokudya zvakadai se:

• Zvikafu zvakaputirwa uye zvakagadziriswa snack zvakaita semajarini, asiri-mukaka kofi creamer, makuki, crackers, tortilla chips, icings, uye microwave popcorn.
• Chikafu chekukurumidza senge mahamburger, tacos, uye fries.
• Zvikafu zvakakangwa mumafuta emuriwo zvakaita semadonuts, maFrench fries, uye nyama yakakangwa.
• Hupfu hwakaomeswa senge maketeni kana pre-yakagadzirwa makuki, pizza crust, uye sinamoni rolls.

Soya bhinzi nechibage, mafuta anonyanya kushandiswa zvakanyanya, ndezvimwe zvezvirimwa zvakachinja zvakanyanya muUnited States. Zvinokonzera kuzvimba (kuve yakakwirira mu omega-6 pane omega-3) uye zvinogona kukonzeresa kusawirirana mune dzimwe. ¹¹ ).

Chisingaperi uye systemic kuzvimba ine mhedzisiro yakakomba kana isina kutariswa uye yakabatanidzwa kune:

• autoimmune kusagadzikana
• Mhando dzakasiyana dzegomarara.
• Chirwere cheshuga mhando 2.
• Arthritis.
• Leaky Gut Syndrome.
• Chirwere chemoyo.
• Chiropa chirwere.
• Pancreatitis.
• Kuchinja kwemaitiro asina kunaka.
• Kuzvidya mwoyo uye kuora mwoyo.
• Neurodegenerative zvirwere zvakadai seAlzheimer's uye Parkinson's.

Pamusoro pezvo, kana mafuta aya aita oxidize (kuburikidza nekupisa kwakanyanya), anogadzira mahara radicals ane ngozi ane simba rekushandura DNA yako, kushandura nzira dzinoshanda nemasero ako, uye kunyange kukanganisa kana masero akakosha achigara kana kufa.

Izvi zvingava chikonzero nei boka revatsvakurudzi rakaona kuti pakuwedzera kwe10% kwezvokudya zvakagadziriswa zvakanyanya mukudya kwevatori vechikamu vavo, pakanga pane kuwedzera kukuru (kupfuura 10%) mungozi yezvose zviri zviviri kenza negomarara rezamu.

Masayendisiti akawana kuti mbeva dzakadyisa chikafu chakakwira mumafuta esoya aive nemazinga akakwira ekufutisa uye kuwedzera uremu, uye zvakare airatidza zviratidzo zve insulin kuramba uye chirwere cheshuga. Asi kana mbeva idzodzo dzakadyiswa chikafu chakakwira mukati mafuta akapfuma mumafuta akazara kubva kukokonati mafuta, ayamigumisiro yakaipa yakanyangarika.

Zvinokuvadza zvinodzivirira uye zvimwe zvinowedzera

Makambani anovanza zvinhu izvi zvinotyisa muzvinhu zvose kubva kune "nyama" yavo kune zvinochengetedza zvinochengeta pickles, bhakoni, mazai, uye masaradhi achitaridzika kwenguva refu.

Tarisa mavara ezvinyorwa zveizvi zvekudya zvinowedzera:

• Yakashandurwa chikafu starch (kubva kuchibage, mupunga, gorosi kana mbatatisi).
• Propylene glycol.
• propyl gallate.
• Potassium sorbate.
• Polysorbate 80.
• Natamycin (mold inhibitor).
• Sodium metabisulfite.
• Sodium benzoate.
• Sodium phosphate.
• Sodium nitrate uye sodium nitrite.

Ipapo kune monosodium glutamate (MSG), iyo inosimudzira kunaka kwezvishoma-kupfuura-zvinyoro zvekudya uye inenge isina kunaka yega.

Zvinopfuura makumi mana zvakasiyana zvinosanganisa zvine kemikari yakafanana muMSG (Yakagadzirwa Yemahara Glutamic Acid).

Saka kunyangwe iwe usingaone MSG pane iyo label, unogona kuwana maltodextrin, sodium kaseinate, autolyzed yeast, autolyzed yemiriwo protein, hydrolyzed yemiriwo protein, kana mbiriso inobvisa, kungotaura zvishoma. ¹² ).

Chii chakashata nekushandisa MSG kuita kuti zvinhu zvinakire nani?

Vanhu vazhinji vanonzwa neMSG uye havazvizive. Izvi zvinoreva kuti unogona kunzwa musoro uye migraines, kubhururuka, ziya, kusanzwa, kurwadziwa muchipfuva, kusvotwa, uye kunyangwe kurova kwemoyo mushure mekudya.

Chiri chakaipisisa ndechekuti MSG yakaratidzwa kuwedzera havi yako uye kukuita iwe nzara yeakawanda macalorie, zvirokwazvo kwete izvo zvaunoda kana uremu chiri chinangwa chako.

Mavara echikafu

Indasitiri yechikafu yakagadziriswa inoshandisa dhayi dzechikafu kuita kuti chikafu chisina kunaka chitaridzike.

Vanhu vekuAmerica vave kushandisa mavara echikafu akapetwa kashanu pane pavakatanga kutenderwa neFDA mukutanga kwema 1960. Vari mumachizi akachekwa, magaka, zvinwiwa zvisina shuga nezvihwitsi, imbwa dzinopisa nezvimwewo.

Vese veUK neEU vakatamira kunorambidza mavara echikafu chekudya, sezvo zvidzidzo zvemurabhoritari zvakabatanidza izvi zvinongedzo negomarara, kuwedzera allergies uye hyperactivity muvana.

Phthalates

Phthalates iboka remakemikari anoshandiswa mukubata chikafu uye kurongedza chikafu chepurasitiki. Vanogona kupinda mukati kana kusangana nechikafu chavanenge vachidzivirira.

Dambudziko nderekuti mahormone disruptors anogona kukonzera gomarara, Type 2 diabetes uye matambudziko ekuzvara.

Pakabvunzwa vatori vechikamu 10,253 kuti vayeuke zvavaidya uye kuti chikafu chavo chakabva kupi mumaawa makumi maviri nemana apfuura, mazinga ephthalate aive 24% akakwira kune avo vaigara vachidya mumaresitorendi nemaresitorendi ezvekudya nekukurumidza.

Ese makemikari aya anongova muromo wechando kana zvasvika pakudya kunze uye kutora chikafu chakagadzirwa kare chine runyorwa rurefu rwezvigadzirwa.

Saka kunyangwe iwe ungave uchidya isingasviki 20 magiramu emacarbs, chauri kunyatso kupa muviri wako makemikari pane kudya kunovaka muviri-dense.

#piri. Inoshaya micronutrients yakakosha

Usazeye mamicronutrients ako apo macros ako ari kuwana kutariswa kwese.

Mavhitamini, antioxidants, uye zvicherwa kubva kuzere chikafu masosi akakosha kuti muviri wako ushande zvakanyanya.

Micronutrients, inowanikwa munyama, miriwo, michero, nzungu uye mhodzi, dzakakosha uye dzinoitira muviri wako zvinhu zvakakosha, se:

• Inosimbisa immune system yako ( ¹³ ).
• Inobatsira mukushanda kwakajairwa nekuchengetedza maseru ( ¹⁴ ).
• Vanobatsira bvudzi rako, ganda uye misumari kupenya ( ¹⁵ ).
• Wedzera simba rako mazinga (kunyanya B mavitamini).
• Dzivirira masero ako kubva mukukuvadzwa kwezvakatipoteredza ( ¹⁶ ).

Kunyangwe iwe uchizofanira kucheka yakawanda michero nemiriwo paunochinja kune ketogenic chikafu, iwe unowana mashoma mamicronutrients pane yakasviba keto kudya.

Kudya nyama nechizi kunongoita kuti ushaye mamwe mavhitaminzi aungangowana wega kubva mumichero nemiriwo.

Ndicho chikonzero keto dieters inogara ichidya zvakasiyana-siyana zvekudya. Nutrient dense keto foods, kana kuti ita pfungwa yekuwedzera nayo iyo micronutrients yakarurama kusangana nekutora kwako.

Sezvo chikafu chekukurumidza uye sarudzo dzekutora dzisina ese mavhitamini nemaminerari aunoda, iwewo unogona kuisirwa parutivi neketo flu.

#3. Inogona kusingaperi keto flu

La keto flu inguva pfupi mhedzisiro yekupinda mu ketosis. Vanhu vazhinji vanongotanga keto kudya vanoona mazuva mashomanana ekuneta uye dzimwe nyaya, vozopinda mu ketosis yakazara.

Izvi zviratidzo zvinokonzerwa nemuviri wako kugadzirisa kune imwe chiyero che macronutrients (mafuta akawanda uye mapuroteni, mashoma makhahydrates).

Sezvo muviri wako unopedza glycogen yose (yakachengetwa glucose) yave ichivaka pakudya kwepamusoro-carb, inotanga kurasikirwa nemvura nokukurumidza. Izvi zvinodaro nekuti giremu yega yega yeglycogen inochengetwa pamwe ne2-3 magiramu emvura.

Sezvo masero ako anoputsa glycogen, ivo vanorasikirwa nemvura uye electrolytes. Uye izvi zvinogona kukonzera kupera mvura mumuviri uye kusaenzana kwe electrolyte.

Zviratidzo zvekusaenzana kwe electrolyte

Pasina kuenzana kwakaringana kwemvura uye electrolyte yakadai sesodium, magnesium, calcium, uye potassium, zviratidzo zvekushomeka kwe electrolyte zvinogona kuitika, senge ( ¹⁷ ):

• Mwoyo palpitations kana moyo kumhanya.
• Kunzwa kuzununguka, dzungu, kana kupera simba sekuti ungafenda.
• Musoro kana migraines.
• Tsandanyama tsandanyama.
• kusvira uye kuputika

Paunosanganisa zvakajairika mhedzisiro yekuchinja kweketo ine kusaenzana kwe electrolytes, unogona kupedzisira uine muunganidzwa wezviratidzo zvefuruu inozivikanwa se keto flu.

Keto flu zviratidzo

Kusvikira ma electrolytes ako akaenzana zvakare uye iwe pakupedzisira unopinda mu ketosis, unogona kunzwa keto flu zviratidzo akadai se:

• Brain fog.
• Dzungu kana kuvhiringika.
• Dumbu rinorwadza.
• Zvirwere.
• Kusagadzikana
• Manyoka kana kupatira
• Marwadzo kana mhasuru kurwadziwa.
• Kushaya kuisa pfungwa kana kutarisa.
• Kutadza kurara kana kuramba wakarara.
• Shuwa shuwa
• Palpitations

Zvose keto flu uye kusaenzana kwe electrolyte matambudziko echinguva anozopera pasina kana iwe ukava nemafuta-akagadziriswa uye anonyatso hydrated (nemvura uye electrolytes).

Asi kana iwe uchitevera yakasviba keto kudya, inogona kutora nguva yakareba. kukurira keto flu, kana ukambozvikurira.

Zvigadzirwa zvakagadziriswa zvinoita kuti muviri wako uwedzere kupera mvura nekukurumidza, kunyanya kana uri kunwa soda yekudya pachinzvimbo chemvura kuti udzore mvura. Kushaikwa kwemicronutrients pane yakasviba keto kudya kunogona kuitawo kusaenzana kwe electrolyte zvakanyanya.

Imwe mhedzisiro yetsvina keto inoita kuti unzwe zvakanyanya kusagadzikana kwemudumbu.

#4. kushaya fiber

Murairo chete we carbs pane yakasviba keto kudya ndeyekuti iwe unofanirwa kugara pasi pe20 gramu zuva rega rega. Asi hapana mitemo yekuti macarbs iwayo anobva kupi.

Kana iwe "uchichengetedza" macarbs ako ese ezuva redoro kana mashoma echingwa, iwe uchiri nehunyanzvi pasi peiyo carb yako. Asi hutano hwako hunozonetsa.

Pane kudaro, kana iwe ukadya 20 magiramu e-low-carb, high-fiber miriwo, uchaona marudzi ose ezvakanaka.

Yakaderera-carb dietary fiber ishamwari yako pane yekirasi keto kudya nekuti inobatsira muviri wako:

• Wedzera vhoriyamu yechigaro uye fambisa kugaya pamwe chete.
• Dyisa mabhakitiriya akanaka mumatumbo ako ( ¹⁸ ).
• Kuvandudza insulin senitivity ( ¹⁹ ).
• Inodzora kuda kudya nekukuchengeta wakaguta kwenguva yakareba ( ²⁰ ).
• Inoderedza njodzi dzegomarara uye chirwere chemoyo ( ²¹ ).

Isu tose tinofanira kunge tichidya yakawanda fiber, asi vanhu vazhinji havasi kusvika pazvinangwa zvavo zvezuva nezuva zve 25-35 gramu ye fiber.

Uye izvi zvakanyanya kuoma kuita pane yakaderera carb kudya senge keto ( ²² ).

Sezvo high-fiber carbs sebhinzi, zviyo, maapuro, nemiriwo zvisingabvumirwi, uye pasina faibha mumhuka dzakaita senyama nechizi, unofanira kunyatsoshanda kuti usangane nezvaunodya.

Iyo Yakanyanya Yakaderera Carb Fiber Source

Iwo akanakisa akaderera-carb fiber masosi pa keto anosanganisira yakazara, isina kugadzirwa chikafu senge:

• Makotapeya
• Kokonati.
• Mhodzi: mhodzi dzechia, mhodzi dzehemp nemhodzi dzenhanga.
• Zvibereko: blueberries, blackberries uye raspberries.
• Nzungu: maamondi, hazelnuts, pecan nzungu uye pistachios.
• Miti: broccoli, cauliflower, Brussels inomera uye sipinashi.

Kunyangwe iwe uchigona kudya mapaketi enzungu nembeu, iwe uchada kudzivirira izvo zvine zvinokuvadza zvinongedzo semafuta akacheneswa anoshandiswa kugocha kana kuchengetedza kuwedzera hupenyu hwesherufu.

Zvese izvi zvinonetsekana nezve marefu emushongedzo mavara, manzwiro anogara ari pasi pemamiriro ekunze, uye kusingatarisike mafambiro ehuturu zvinogona kuita kuti iwe ukande tauro uye kusiya hupenyu hwakasviba hweketo.

#5. kushomeka

Tsvina keto mhinduro yenguva pfupi kana uchifamba kana usingakwanise kuzvibikira chero nguva munguva pfupi. Zvisinei, haisi nzira yakanaka yehutano huri nani uye kureba kwenguva refu kurasikirwa. Izvi ndizvo zvimwe zvezvikonzero nei:

1. Tsvina keto haigadziri shanduko yechokwadi yemararamiro, kunyanya kana iwe uchigona kupa mhosva maresitorendi echikafu chekukurumidza uye chikafu chejunk kuti uwedzere huremu hwako.
2. Inokurumidza kudhura. Wepakati weAmerica anoshandisa mari inodarika $3,000 pagore achidyira kunze ( ²³ ) Sezvo chikafu chekudyira chemadhora gumi neshanu chichiwanzo gadzirwa kumba nemadhora mashanu chete, unenge uchiparadza mari yakawanda uchidya zvigadzirwa zvemhando yakaderera.
3. Unongopedzisira warega. Zvinogona kunzwika sechiroto kuti usazofanira kubika kana kuchenesa ndiro zvakare, uye iwe unogona kunge uchinakidzwa zviri pamutemo kudya kunze kwaunofarira drive-in uchiri pamararamiro eketo. Asi hutsva uhu hunozopedzisira hwapera. Uye pasina kudzidzira kwakachena keto kudya, iwe unowanzo dzokera mumaitiro ako ekare uye kuwana huremu hwawakarasikirwa nahwo.
4. Iwe hausi kuzonzwa wakakura, uye kana iwe usinganzwe kusimba uye kurasikirwa uremu, iwe hausi kuzoenderera uchidzika pasi-yakaderera-carb nzira.

Sezvo iwe uchida kudya kunovimbisa uye kuunza izvo mhedzisiro, heino maitiro ekuita yakachena keto kudya kukushandira iwe.

Zvirinani sarudzo pane keto Dirty

Chikafu chine hutano, chinovaka muviri-dense keto chikafu hachifanirwe kuve chakaoma kana kutora nguva.

Kudya kwakachena ketogenic kunosanganisira zvakawanda ( ²⁴ ):

• Mhuka dzakadyiwa nehuswa uye mapuroteni, kusanganisira nyama yemombe, huku, nyama yenguruve, mhuka yemhuka uye nhengo.
• Hove dzakabatwa musango, dzakachengetwa dzakakora dzakaita sesalmon ne tuna.
• Yepamusoro-soro, yakazara-mafuta emukaka isina mishonga inorwisa mabhakitiriya.
• Mafuta ane hutano kubva kukokonati mafuta, avocado, mafuta emuorivhi, bota-akadyiswa uswa, uye MCT mafuta.
• Low-carb miriwo senge broccoli, cauliflower, Brussels inomera, uye mashizha ane mashizha.
• Michero yeshuga yakaderera seblueberries uye raspberries.
• Keto kofi.

Iwe haufunge ndiyo keto kudya kwakasimba nemararamiro ako akabatikana?

Shandisa aya matipi ari pazasi kuita yakachena keto kudya kuve nyore kubata.

#Poshi. Tanga shanduko yeKuchenesa Keto uchishandisa Cyclic Keto

Kana chikafu chekare keto chakanyanya kuoma kana kudzora kutanga nacho, unogona kuita imwe nyore nekushandisa cyclical keto.

Nechirongwa ichi, iwe uchadya keto yakachena kwemazuva mashanu kana matanhatu evhiki uye ipapo achava ne "zuva rekubiridzira" rimwe kana maviri uko iwe unenge uine huwandu hwekudya kwemacarbohydrates.

Izvi zvinogona kutora imwe yekumanikidzwa kwekutanga kunze kwekutenga, kugadzirira, kubika, uye kuchenesa zuva rega rega rehupenyu hwako hutsva hune hutano. Ingozvipira kudzoka pane keto bandwagon mushure mezuva rako rakarongwa rekubiridzira.

Iyo yakaderera kune iyi keto yo-yo nzira ndeyokuti iwe unogona kusatombopinda muketosis, zvinoreva kurasikirwa nehuremu, kudzvinyirirwa kwechido, mazinga esimba epamusoro, uye zvimwe zvese zvakanaka zve. keto diet health vangasauya nekukurumidza.

#piri. Dzidza Zvimwe Zviri Nyore Keto Recipes

Iwe haudi nguva yakawanda, mari, kana ruzivo kuti ugadzire zvimwe zvinonaka uye zvine hutano zvakanyanya keto chikafu uye svutugadzike.

Kuda chete namatira kune yakabvumidzwa keto chikafu chinyorwa.

Izvo zvakakoshawo kuti unzwisise chii chikafu chekudzivisa kugara mu ketosisUye izvo zvinosanganisira zvakawanda zvakaputirwa, zvakagadziriswa zvekudya uye izvo zvine macarbohydrates akavanzika.

Zadza ngoro yako yegirosari nezvikafu zveketo zvauri kutofarira kudya.

Wobva washandisa aya keto mabikirwo kuti utange mararamiro ako matsva e-carb pasina drive-thru:

• keto drink resipi.
• Keto Breakfast Recipes.
• Keto Recipes kune Kutanga kana Kutanga.
• Keto Dessert Recipes.
• Keto Recipes yeSekondi kana Kudya kwemanheru.
• Keto Hove uye Seafood Recipes.
• Keto Recipes for Soups uye Stews.

Paunenge uchinge wagadzira mashoma eaya mabikirwo uye nekurodza hunyanzvi hwako hwekubika, zvichave nyore uye nekukurumidza kuenderana nekudya prep muhurongwa hwako hwekubatikana.

Bhonasi: Iwe zvakare uchachengetedza mari uye unogara uine nyowani keto chikafu chakatenderedza.

#3. Tsvaga chikafu chine hutano uye chiri nyore

Ko kana iwe ukagona kutsiva chikafu chekukurumidza uye masvutugadziro pane yakasviba vhezheni yekudya kwe keto ine hutano sarudzo dzakangonaka?

Yakachipa, yekuwedzera-isina, 100% isina shuga zvigadzirwa zvinogona kubatsira kurerutsa shanduko yako kubva pakudya nekukurumidza kuenda kune ine hutano keto chikafu, senge:

• Nut kana peanut butter nemafuta ane hutano, kuti kune walnuts, macadamia nuts, nezvimwewo zvakakosha. Chipunu cheichi chinopedza zvishuwo uye kukupa jolt yesimba.
• Bomba keto kofi neMCT mafuta ndiyo nzira yakanakisa yekupa yako caffeine routine ketogenic upgrade. Kutsinhana kwemhando yepamusoro uku kunoitawo kuti kutsanya kwepakati kuve nyore.
• keto bars ivo ishamwari yakakwana ye keto dieters pakufamba. Imwe bhaa ine 19 magiramu emafuta, 10 magiramu e collagen protein, uye magiramu matatu chete emambure carbs. Izvi zvechikafu zvinongedzo zvinokuchengeta kure nechikafu chisina kunaka.

Iyo yepasi peiyo Dirty Keto

Wedzera idzi sarudzo pakudya kwako kubva kune yakazara, isina kugadziriswa chikafu masosi uye haufe wakambonetsekana nezve zvinonetsa zvinosanganisa zvinokudzinga mu ketosis.

Kunyange zvazvo keto yakasviba inogona kuva inonaka kwekanguva, haina hutano kana kuchengetedzwa.

Iyo yakachena keto nzira inoshandisa chaiyo, chikafu chine hutano chinotsigira muviri wako kuburikidza nekudya kwakadzika, kukupa yakakwirira simba mazinga, uye inotungamira mukurasikirwa kukuru.