The Keto Diet: The Ultimate Guide kune Yakaderera Carb Ketogenic Diet

Chikafu che ketogenic chikafu chakanyanya-mafuta, chakaderera-carbohydrate chinoramba chichiwedzera mukurumbira sezvo vanhu vazhinji vachiziva mabhenefiti ayo mukusvika kune hutano hwakanyanya uye kugwinya zvinangwa.

Unogona kushandisa peji ino senzvimbo yako yekutanga uye gwara rakakwana kune zvese zvaunoda kuziva nezve ketogenic kudya uye kuti ungatanga sei nhasi.

Iwe unogona zvakare kuona yedu youtube vhidhiyo sepfupiso:

Chii chinonzi ketogenic diet?

Chinangwa chekudya kwe keto ndechekupinza muviri wako mu ketosis uye kupisa mafuta panzvimbo yemacarbohydrates ehuni. Kudya uku kunosanganisira mafuta akawanda, mapuroteni akakwana, uye mwero wakaderera wemakhahydrates.

Iyo keto yekudya kazhinji inoshandisa iyo zvinotevera macronutrient ratios:.

• 20-30% yemakoriori kubva kumapuroteni.
• 70-80% yemakoriori kubva kumafuta ane hutano (senge Omega-3 fatty acids, makotapeya, mafuta omuorivhi, kokonati mafuta y bota rakadyiswa uswa).
• 5% kana mashoma emakoriyumu kubva kumacarbohydrates (kune vanhu vazhinji, ndiyo yakanyanya 20 kusvika ku50 g net carbs pazuva).

Zvokudya zvekurapa keto, sezviya zvakatemerwa vanachiremba kune vana vane pfari, dzakakomba. Ivo vanowanzo sanganisira anenge 90% mafuta, 10% mapuroteni, uye ari padyo ne0 carbohydrates sezvinobvira.

Kuburikidza nekuparara kwema macronutrients, unogona kushandura nzira iyo muviri wako unoshandisa simba. Kuti unzwisise zvizere maitiro, zvakakosha kuti unzwisise kuti muviri wako unoshandisa sei simba pakutanga.

Iyo Keto Diet Inoshanda sei

Paunodya chikafu chine makabhohaidhiretsi, muviri wako unoshandura makabhohaidhiretsi iwayo kuva shuga (shuga yeropa) iyo inowedzera mwero weshuga muropa rako.

Kana huwandu hweshuga hweropa huchikwira, dzinoratidza muviri wako kugadzira insulin, hormone inotakura glucose mumasero ako kuitira kuti ishandiswe simba. Izvi ndizvo zvinozivikanwa se insulin spike ( ¹ ).

Glucose ndiyo inofarirwa nemuviri wako sosi yesimba. Chero ukaramba uchidya macarbohydrates, muviri wako unoramba uchiashandura kuita shuga iyo inobva yapiswa kuti iwane simba. Mune mamwe mazwi, kana glucose iripo, muviri wako unoramba kupisa zvitoro zvemafuta ako.

Muviri wako unotanga kupisa mafuta nekubvisa macarbohydrates. Izvi zvinopedza zvitoro zve glycogen (glucose yakachengetwa), zvichisiya muviri wako usina sarudzo kunze kwekutanga kupisa zvitoro zvemafuta ako. Muviri wako unotanga kushandura mafuta acids kuita ketoni, ichiisa muviri wako mune metabolic state inozivikanwa seketosis ( ² ).

Chii chinonzi ketone?

Mu ketosis, chiropa chinoshandura mafuta acids kuva ketone miviri kana ketoni. Zvigadzirwa izvi zvinova manyuko matsva esimba remuviri wako. Paunoderedza kudya kwako kwekabhohaidhiretsi uye wotsiva iwo macalorie nemafuta ane hutano uye makabhohaidhiretsi, muviri wako unopindura nekuva keto-yakagadziridzwa, kana zvakanyanya kushanda pakupisa mafuta.

Kune matatu ekutanga ketoni:

• Acetone.
• Acetoacetate.
• Beta-hydroxybutyrate (kazhinji yakapfupikiswa BHB).

Mune mamiriro e ketosis, ketoni dzinotora nzvimbo yemacarbohydrates kune zvakawanda zvinangwa ( ³ )( ⁴ ) Muviri wako zvakare unoenderana ne gluconeogenesis, kushandurwa kweglycerol, lactate uye amino acids kuita glucose, kudzivirira mazinga eshuga yako kubva pakudonha zvine njodzi.

Chinonyanya kukosha ndechekuti kuti huropi hwedu nedzimwe nhengo dzinogona kushandisa ketoni kuti tiwane simba zviri nyore kupfuura macarbohydrates ( ⁵ )( ⁶ ).

Ndosaka vazhinji ve vanhu vanoona kuwedzera kujeka kwepfungwa, kuvandudzwa kwemaitiro, uye kuderedza nzara pa keto.

Mamorekuru aya zvakare Vane antioxidant uye anti-inflammatory effects, zvinoreva kuti vanogona kubatsira kudzorera uye kugadzirisa kukuvara kwesero kunowanzokonzerwa nekudya shuga yakawandisa, somuenzaniso.

Ketosis inobatsira muviri wako kushanda pamafuta emuviri akachengetwa kana chikafu chisiri kuwanikwa. Saizvozvo, chikafu che keto chinotarisa pa "kunyima" muviri wako wemakhahydrates, uchiushandura kuva mamiriro ekupisa mafuta.

Mhando dzakasiyana dzekudya ketogenic

heyi mana makuru emhando dzekudya ketogenic. Imwe neimwe inotora nzira yakati siyanei pakudya kwemafuta maringe nekudya kwecarbohydrate. Paunenge uchifunga kuti ndeipi nzira inoshanda zvakanyanya kwauri, funga nezvezvinangwa zvako, nhanho yekusimba, uye mararamiro.

Standard Ketogenic Diet (SKD)

Iyi ndiyo yakajairika uye yakakurudzirwa vhezheni yekudya ketogenic. MAIRI, inguva yekugara mukati me20-50 gramu ye net carbs pazuva, uchitarisa pakudya kwakakwana kweprotein uye kudya kwemafuta akawanda.

Targeted Ketogenic Diet (TKD)

Kana iwe uri munhu anoshanda, nzira iyi inogona kukushandira zvakakunakira. Iyo chaiyo ketogenic yekudya inosanganisira kudya nezve 20-50 magiramu emambure carbs kana asingasviki maminetsi makumi matatu kusvika awa usati waita maekisesaizi.

Cyccal ketogenic kudya (CKD)

Kana keto ichiita senge inotyisa kwauri, iyi inzira yakanaka yekutanga. Pano iwe uri pakati penguva yekudya yakaderera carb kudya kwemazuva akati wandei, inoteverwa nenguva yekudya yakakwirira makabhohaidhiretsi (iyo inowanzogara kwemazuva akati wandei).

High protein keto diet

Iyi nzira yakafanana neyakajairwa nzira (SKD). Musiyano mukuru ndeyekudya kweprotein. Pano iwe unowedzera mapuroteni ako ekudya zvakanyanya. Iyi vhezheni yekudya kwe keto yakafanana neiyo Atkins chirongwa chekudya kupfuura vamwe.

Ongorora: Iyo SKD nzira ndiyo inonyanya kushandiswa uye yakatsvagirwa vhezheni yeketo. Naizvozvo, ruzivo rwakawanda rwuri pazasi rwune chekuita neiyi nzira yakajairika.

Yakawanda Sei Mapuroteni, Mafuta, uye Carbs Unofanira Kudya paKeto?

Mafuta, mapuroteni, uye makhahydrates anozivikanwa semacronutrients. Kazhinji, kuparara kwema macronutrients kwekudya kwe keto ndiko:

• Carbohydrates: 5-10%.
• Mapuroteni: 20-25%.
• Mafuta: 75-80% (dzimwe nguva yakawanda kune vamwe vanhu).

Macronutrients inoratidzika seyo nheyo yezvokudya zveketogenic, asi zvinopesana nemafungiro evanhu vakawanda, hapana imwe macronutrient ratio inoshanda kune wese.

Pane kudaro, iwe uchave uine yakasarudzika yakasarudzika seti yemacros yakavakirwa pa:

• Zvinangwa zvenyama nepfungwa.
• Nhoroondo yehutano.
• Chikamu chezviitiko.

Kudya kwecarbohydrate

Kune vanhu vazhinji, huwandu hwe20-50 magiramu ekudya kwecarbohydrate pazuva kwakanakira. Vamwe vanhu vanogona kukwira kusvika ku100 gramu pazuva uye voramba vari mu ketosis.

Kudya mapuroteni

Kuti uone kuti iprotein yakawanda sei yekudya, funga nezve kuumbwa kwemuviri wako, huremu hwakakodzera, murume kana mukadzi, kureba, uye chiitiko chebasa. Sezvineiwo, iwe unofanirwa kushandisa 0.8 magiramu eprotein paundi yehuremu hwakaonda. Izvi zvinodzivirira kurasikirwa kwemhasuru.

Uye usanetseka nezvekudya "yakawandisa" keto protein, hazvizokubudisi kunze kwe ketosis.

Kudya mafuta

Mushure mekuverenga chikamu chemazana emakoriyori ezuva nezuva anofanira kubva kuprotein uye makhahydrates, wedzera nhamba mbiri uye kubvisa kubva ku100. Nhamba iyoyo ndiyo chikamu chemakoriyori anofanira kubva kumafuta.

Kuverenga macalorie hakudiwi pa keto, uye hakufanirwe kudaro. Paunodya chikafu chine mafuta akawanda, chinozadza kupfuura chikafu chine macarbohydrates uye shuga. Kazhinji, izvi zvinoderedza mikana yako yekudyisa. Panzvimbo pekuverenga macalorie, teerera kune ako macro mazinga.

Kuti uverenge zvakawanda, dzidza zvakawanda nezve micronutrients mune ketogenic kudya.

Ndeupi musiyano uripo pakati peKeto uye Low-Carb?

Chikafu che keto chinowanzo kuunganidzwa pamwe nezvimwe zvakaderera carb kudya. Zvisinei, musiyano mukuru pakati pe keto uye yakaderera carb ndiyo mazinga e macronutrients. Mune akawanda ketogenic akasiyana, 45% yemakoriyumu ako kana anopfuura achauya kubva kumafuta, kubatsira muviri wako shanduko kuita ketosis. Pakudya kwakaderera-carb, hapana chaiyo yezuva nezuva yekudya kwemafuta (kana mamwe macronutrients).

Zvinangwa pakati pekudya izvi zvinosiyanawo. Chinangwa che keto ndechekupinda mu ketosis, saka muviri wako unomira kushandisa glucose yehuni mukufamba kwenguva. Nekudya kwakaderera kwecarb, haungambo pinda mu ketosis. Muchokwadi, kumwe kudya kunocheka makabhohaidhiretsi kwenguva pfupi, wobva wawedzera zvakare.

Zvokudya zvekudya pane ketogenic diet

Iye zvino zvauri kunzwisisa izvo zvekutanga kuseri kwekudya ketogenic, inguva yekugadzira yako yekutenga runyorwa rwe low carb foods uye enda kuchitoro chikuru.

Pamusoro pekudya kwe ketogenic, iwe uchanakidzwa zvokudya zvakapfuma uye iwe unodzivisa zvinhu zvakapfuma mumacarbohydrates.

Nyama, mazai, nzungu, nemhodzi

Gara uchisarudza nyama yemhando yepamusoro yaunokwanisa kutenga, uchisarudza nyama yemombe yakadyarwa nehuswa pese pazvinogoneka, hove dzakabatwa nemusango, huku, nyama yenguruve nemazai.

Nzungu nemhodzi zvakanaka zvakare uye zvinonyanya kudyiwa zvisina kubikwa.

• Nyama yemombe: nyama yemombe, nyama yemombe, nyama yakagochwa, yakagochwa, uye casseroles.
• Huku: huku, zvihuta, dhadha, turkey uye mazamu emusango.
• Nguruve Nyama: Nguruve nyoro, sirloin, chops, ham uye bhekoni pasina shuga.
• Hove: mackerel, tuna, salmon, trout, halibut, cod, catfish uye mahi-mahi.
• Bone broth: muto webhonzo remombe uye muto webhonzo rehuku.
• Zvokudya zvegungwa: oyster, clams, crabs, mussels uye lobster.
• Viscera: mwoyo, chiropa, rurimi, itsvo uye offal.
• Mazai: dhiyabhorosi, zvakakangwa, zvakakangwa uye zvakabikwa.
• Cordero.
• Mbudzi.
• Nzungu nemhodzi: macadamia nzungu, maarumondi, uye nut butter.

Low carb muriwo

Muriwo inzira yakanaka yekuwana a ine hutano hwema micronutrients, nokudaro kudzivirira kushomeka kwekudya mu keto.

• Miriwo yemashizha yemashizha, yakadai sekare, sipinashi, chard, uye arugula.
• Cruciferous miriwo, kusanganisira kabichi, cauliflower, uye zucchini.
• Lettuce, kusanganisira iceberg, romaine, uye butterhead.
• Miriwo yakaviriswa senge sauerkraut uye kimchi.
• Mimwe miriwo yakaita sehowa, asparagus, uye celery.

Keto-Hushamwari Dairy

Sarudza yemhando yepamusoro yaunokwanisa kutenga nekusarudza zvigadzirwa zvemukaka zvemahara, yakazara uye organic pese pazvinogoneka. Dzivisa zvigadzirwa zvemukaka zvine mafuta mashoma kana mafuta asina mafuta kana zvigadzirwa zvine shuga yakawanda.

• Butter uye ghee kufudza.
• Heavy cream uye heavy whipping cream.
• Zvigadzirwa zvemukaka zvakaviriswa seyoghurt uye kefir.
• Sour cream.
• Mashizi akaoma uye nyoro.

Zvibereko zveshuga zvakaderera

Swedera muchero nekuchenjerera pa keto, sezvo ine huwandu hwakawanda hwehuga uye makhahydrates.

• Avocados (muchero chete waunogona kunakidzwa nawo muhuwandu).
• Organic berries se raspberries, blueberries, uye sitirobheri (zvishoma pazuva).

Mafuta ane hutano nemafuta

Kwazvinobva mafuta ane utano zvinosanganisira bota rakadyiswa uswa, tallow, ghee, kokonati mafuta, mafuta omuorivhi, mafuta emuchindwe anogarika, uye MCT mafuta.

• Butter uye ghee.
• Ruomba.
• Mayonnaise.
• Kokonati mafuta uye kokonati bhotela
• Linseed mafuta.
• Mafuta omuorivhi
• Mafuta eSesame.
• MCT mafuta uye MCT poda.
• Walnut mafuta
• Mafuta omuorivhi
• Avocado mafuta.

Zvokudya zvekudzivisa paKeto diet

Zviri nani dzivisa zvokudya zvinotevera pakudya kwe keto nekuda kwehuwandu hwayo hwemakhahydrates. Paunenge uchitanga keto, geza firiji yako uye makabati uye upe chero zvinhu zvisina kuvhurwa uye urase zvakasara kure.

Zviyo

Zviyo zvakatakurwa necarbs, saka zviri nani kugara kure nechero tsanga pa keto. Izvi zvinosanganisira zviyo, gorosi, pasta, mupunga, oats, bhari, rye, chibage, uye quinoa.

Bhinzi nenyemba

Nepo mavegan mazhinji nevanodya miriwo vachitsamira pabhinzi kune yavo mapuroteni emukati, zvikafu izvi zvakakwira zvakanyanya mumacarbohydrates. Rega kudya bhinzi, pizi, bhinzi, nenyemba.

Zvibereko zvine shuga yakawanda

Nepo michero yakawanda yakazara ne antioxidants uye mamwe mamicronutrients, iwo akapfuma mufructose, iyo inogona kukudzinga nyore kubva ketosis.

Dzivisa maapuro, mango, pineapples, nemimwe michero (kunze kwezvishoma zvezvibereko).

Miriwo ine sitachi

Dzivisa miriwo ine starchy sembatatisi, mbambaira, mamwe marudzi e squash, parsnips, uye makarotsi.

Kufanana nemichero, kune hutano hunobatsira hunobatanidzwa nezvokudya izvi, asi zvakare zvakanyanya kwazvo mumacarbohydrates.

Shuwa

Izvi zvinosanganisira, asi hazvina kuganhurirwa, madhiri, ekugadzira zvinotapira, ice cream, smoothies, sodas, uye muto wemichero.

Kunyangwe zvinorungwa zvakaita seketchup uye barbecue sauce zvinowanzozara neshuga, saka ive shuwa yekuverenga mabhii usati waawedzera paurongwa hwako hwekudya. Kana iwe uchida chimwe chinhu chinotapira, edza chimwe keto-inoshamwaridzika dessert recipe yakagadzirwa nechepasi glycemic sweeteners (senge stevia o erythritol) panzvimbo.

Doro

Vamwe doro iyo yakaderera glycemic index uye yakakodzera kune ketogenic kudya. Nekudaro, ramba uchifunga kuti kana uchinge wanwa doro, chiropa chako chinozonyanya kugadzira ethanol uye kumisa kugadzira ketoni.

Kana iwe uri pa keto diet kuti uderedze uremu, chengetedza kunwa kwako doro kune kushomeka. Kana iwe uchifarira cocktail, namatira kune yakaderera shuga musanganiswa uye dzivirira doro rakawanda newaini.

Utano hunobatsira hwekudya kwe ketogenic

Chikafu che ketogenic chave chichibatanidzwa nehutano hunoshamisa hunobatsira hunowedzera kure nekureruka. Idzi ingori shoma dzenzira dzeketo dzinogona kukubatsira kuti unzwe zvirinani, wakasimba, uye wakanyanya kujeka.

Keto yekuderedza uremu

Zvichida chikonzero chikuru keto chakaita mukurumbira: kurasikirwa yemafuta akasimba. Keto inogona kubatsira zvakanyanya kuderedza uremu hwemuviri, mafuta emuviri, uye uremu hwemuviri uchichengetedza tsandanyama ( ⁷ ).

Keto yemazinga ekupikisa

Kudya kwe ketogenic kunogona kubatsira kuvandudza mazinga ekutsungirira kwe vatambi. Nekudaro, zvinogona kutora nguva kuti vatambi vajairane nekupisa mafuta pane kuisa glucose kuwana Simba.

Keto yehutano hwematumbo

Tsvakurudzo dzinoverengeka dzakaratidza kubatana pakati pekudya kweshuga shoma uye kuvandudzwa kwezviratidzo zvebowel syndrome (IBS). Chimwe chidzidzo chakaratidza kuti kudya kwe ketogenic kunogona kuvandudza marwadzo emudumbu uye hupenyu hwose muvanhu vane IBS.

Keto yechirwere cheshuga

Iyo ketogenic yekudya inogona kubatsira kuenzanisa glucose uye insulin mazinga mukati ropa. Kuderedza njodzi yekuramba jekiseni inogona kubatsira kudzivirira metabolic zvirwere zvakadai Type 2 chirwere cheshuga.

Keto yehutano hwemoyo

Kudya kwe keto kunogona kubatsira kuderedza zvinhu zvine njodzi kune mwoyo yezvirwere, kusanganisira kuvandudzwa kweHDL cholesterol mazinga, kuwedzera kweropa, triglycerides, uye LDL cholesterol (ine chokuita neplaque mutsinga) ( ⁸ ).

Keto yehutano hwehuropi

Mitumbi yeKetone yakabatanidzwa kune zvingangoita neuroprotective uye anti-inflammatory benefits. Naizvozvo, chikafu che keto chinogona kutsigira avo vane mamiriro akadai sezvirwere zveParkinson uye cheAlzheimer, pakati pemamwe mamiriro ehuropi anoderera ( ⁹ )( ¹⁰ ).

Keto yepfari

Chikafu che ketogenic chakasikwa mukutanga kwezana ramakore rechi20 kubatsira kudzivirira kubatwa nepfari, kunyanya vana. Kusvikira nhasi, ketosis inoshandiswa senzira yekurapa kune avo vanotambura epilepsia ( ¹¹ ).

Keto ye PMS

Inofungidzirwa kuti 90% yevakadzi vanoona chiratidzo chimwe kana kupfuura chinosanganiswa nePMS ( ¹² )( ¹³ ).

Kudya kwe keto kunogona kubatsira kuenzanisa shuga yeropa, kurwisa kuzvimba kusingaperi, kuwedzera zvitoro zvinovaka muviri, uye kubvisa zvishuwo, izvo zvese zvinogona kubatsira. kubvisa zviratidzo zve premenstrual syndrome.

Nzira yekuziva sei iwe uri mu ketosis

Ketosis inogona kuva grey nzvimbo, sezvo kune madhigirii akasiyana-siyana. Kazhinji, zvinogona kutora mazuva 1-3 kusvika kuzere ketosis.

Nzira yakanakisa yekutarisa yako ketone mazinga ndeyekuyedza, izvo zvaunogona kuita kumba. Paunodya pane ketogenic kudya, ketoni yakawandisa inodurura munzvimbo dzakasiyana dzemuviri. Izvi zvinokutendera kuyera mazinga ako ketone nenzira dzakasiyana siyana:

• Muweti ine test strip.
• Muropa neglucometer.
• Pakufema kwako nemamita ekufema.

Imwe neimwe nzira ine zvayakanakira nezvayakaipira, asi kuyera ketoni muropa kazhinji ndiyo inonyanya kushanda. Kunyangwe iriyo inonyanya kutengwa, bvunzo yeweti kazhinji ndiyo nzira shoma.

Zvekuwedzera kutsigira ketogenic kudya

Zvokuwedzera ivo inzira yakakurumbira yekuwedzera mabhenefiti ekudya ketogenic. Kuwedzera izvi zvinowedzera pamwe neketo ine hutano uye chirongwa chekudya chese chikafu chinogona kukubatsira kuti unzwe zvakanaka paunenge uchitsigira zvinangwa zvehutano hwako.

Exogenous ketones

Exogenous ketones Iwo ekuwedzera ketoni, kazhinji beta-hydroxybutyrate kana acetoacetate, ayo anobatsira kukupa iyo yakawedzera kuwedzera kwesimba. Unogona kutora exogenous ketones pakati pekudya kana kukurumidza kuputika kwesimba kusati kwaita maekisesaizi.

MCT MAFUTA uye hupfu

MCTs (kana medium chain triglycerides) imhando yemafuta acid ayo muviri wako unogona kushandura kuita simba nekukurumidza uye zvinobudirira. MCTs inotorwa kubva mukokonati uye inotengeswa zvakanyanya mumvura kana poda fomu.

Collagen protein

Collagen Ndiyo puroteni yakanyanya kuwanda mumuviri wako, inotsigira kukura kwemajoini, nhengo, bvudzi uye matishu anobatana. Iwo amino acids ari mucollagen supplements anogonawo kubatsira nekugadzira simba, kugadzirisa DNA, detoxification, uye kugaya zvine hutano.

Micronutrient supplements

Keto Micro Greens inopa micronutrients mune imwe scoop. Saizi yega yega yekushumira ine gumi nemana masevhisi e14 akasiyana emichero nemiriwo, pamwe neMCT herbs nemafuta kubatsira nekunyura.

Whey protein

Zvokuwedzera Whey ndezvimwe zvezvakanakisa-zvakadzidzwa zvinowedzera kutsigira uremu, kuwana tsandanyama, uye kupora ( ¹⁴ )( ¹⁵ ) Iva nechokwadi chekusarudza chete buttermilk inodyiswa nouswa uye dzivisa hupfu hune shuga kana chimwe chinhu chinowedzera chinogona kuwedzera shuga yeropa.

Electrolytes

Electrolyte chiyero ndechimwe chezvakanyanya kukosha, asi zvakanyanya kufuratirwa, zvikamu zvekubudirira ketogenic chikafu chiitiko. Kuve keto kunogona kuita kuti iwe uwedzere ma electrolyte akawanda kupfuura zvawajaira, saka unofanirwa kuzvizadza iwe pachako - chokwadi vashoma vanoziva paunotanga rwendo rwako rweketo ( ¹⁶ ).

Wedzera mamwe sodium, potasium, uye calcium mukudya kwako kana tora chekuwedzera chinogona kubatsira kutsigira muviri wako.

Ko keto diet yakachengeteka here?

Ketosis yakachengeteka uye chimiro chepanyama chemetabolism. Asi kazhinji inokanganisa kune njodzi yakanyanya yemetabolism state inonzi ketoacidosis, iyo inowanzoonekwa muvanhu vane chirwere cheshuga.

Kuve neketone mazinga muhuwandu hwe 0.5-5.0mmol / L haisi ngozi, asi inogona kukonzera matambudziko akasiyana-siyana asingakuvadzi anozivikanwa se "keto flu."

Keto flu zviratidzo

Vanhu vazhinji vanofanirwa kubata neyakajairwa yenguva pfupi mhedzisiro yakafanana nezviratidzo zvefuruu sezvavanojaira kumafuta. Izvi zviratidzo zvenguva pfupi zvinokonzerwa nekupererwa nemvura uye kuderera kwemacarbohydrates apo muviri wako unogadzirisa. Vanogona kusanganisira:

• Kutemwa nemusoro
• Lethargy.
• Zvirwere.
• Brain fog.
• Marwadzo emudumbu.
• Kukurudzira kwakaderera

Keto flu zviratidzo zvinogona kupfupikiswa nekutora ketone zvinowedzera, iyo inogona kubatsira kuita kuti shanduko ye ketosis iite nyore.

Sample Keto Diet Meal Plans ine Recipes

Kana iwe uchida kutora zvese zvekufungidzira kunze kwekuenda keto, zvirongwa zvekudya isarudzo huru.

Nekuti hausi kutarisana nezvakawanda zvezvisarudzo zuva rega rega, zvirongwa zvekudya zvekubika zvinogonawo kuita kuti chikafu chako chitsva chisanyanya kurema.

Unogona kushandisa yedu Keto chirongwa chekudya kwevanotanga segwara rekutanga rinokurumidza.

Keto Diet Inotsanangurwa: Tanga neKeto

Kana iwe uchida kuziva nezve ketogenic kudya uye uchida kudzidza zvakawanda nezve mararamiro aya anoteverwa nezviuru zvevanhu, tarisa zvinyorwa izvi zvinopa zvakawanda zvinobatsira uye zviri nyore kutevera ruzivo.

• Keto Diet vs. Atkins: Ndeipi misiyano uye ndeipi iri nani?
• Keto Kutsanya Kwepakati: Iyo Inobatana Sei neKeto Diet.
• Keto Diet Results: Ndichakurumidza Sei Kurasikirwa Uremu NeKeto?