Keto chirongwa chekudya uye rondedzero yekutenga kune vanotanga

Chikafu che ketogenic chikafu chakaderera-carbohydrate, chikafu cheprotein. mafuta yakakurumbira nekuda kwayo inoshamisa inoguma mukurasikirwa nekurema uye hutano hunobatsira utano zvinoreva.

Zvidzidzo zveKeto diet zvinoratidza kukurumidza kurasikirwa kwemafuta, kuderera kwechido, kukwirira kwesimba, manzwiro ari nani, kuderera kwemazinga ekuzvimba, kuderera kwekupikisa. jekiseni nezvimwe zvakawanda ( ¹ )( ² )( ³ )( ⁴ ).

Muchikamu chino, iwe uchawana yakadzama ketogenic yekudya chirongwa, nyore keto mabikirwo, keto yekutenga rondedzero, uye anobatsira matipi ekubvisa kusava nechokwadi kukuru paunotanga pane keto chikafu.

4 Matanho ekutanga eKeto Beginners

Aya matanho ari nyore, asi anogona kukubatsira kuti uzvigadzirire kubudirira usati wanyura mukucheka carbs, kutora keto yekutenga rwendo, kana kubika keto mabikirwo.

# 1: verenga macros ako

Yese keto yekudya inotenderera nekuwana uye kuchengetedza metabolic mamiriro e ketosis, izvo zvinoda kuchinja kubva kumakhahydrates kuenda kumafuta ehuni.

Kazhinji, macarbohydrates aunodya anoshandurwa kuita glucose panguva yekugaya, iyo uropi hwako, tsandanyama, uye nhengo dzinoshandisa senzvimbo yavo huru yesimba.

Asi paunodya macarbohydrates maduku, muviri wako unotanga kuputsa mamwe mafuta (mafuta akachengetwa, pamwe chete nemafuta ezvokudya), uye chiropa chako chinobudisa ketoni kune mamwe mafuta europi.

Kuti uwane ketosis, unofanirwa kudya chiyero chakakodzera che macronutrients (protein, mafuta, uye makhahydrates).

# 2: dzidza kuverenga net carbs

Kuverenga yako net carbs kwakakosha sekuziva kuti ndeapi macros ekudya.

Vanhu vazhinji vanogona kugara mu ketosis nekudya 20-50 magiramu e net carbs kana zvishoma pazuva, izvo zvisina kunetsa kuwana, asi iwe unofanirwa kudzidza kuverenga mabhii kuti uwane mambure emukati. makabhohaidhiretsi chekudya.

# 3: gadzira zano rekugadzirira chikafu

Kunze kwekunge uchinetseka nezve kupedza nguva yakawanda uchibika nekuchenesa zuva rega rega, iwe uchada kugona iyo kugadzirira mberi kwe kudya. Hauna kumbozviita here? Usanetseka, zviri nyore kwazvo. Kunyangwe kugadzirira akati wandei mapuroteni kana kugeza mavegi ako kana wasvika kumba uchibva kugirosari kunogona kubatsira kuita kuti basa remumba rekudya rive nyore uye nekukurumidza.

# 4: unganidza zvimwe zvekushandisa

Iwe unogona kupinda mu ketosis, kuderedza uremu, uye kuve uine hutano pasina chimwe chinhu kunze kwekunzwisisa kwekutanga kweketo uye yakasimba-yakazara-yekudya-yakavakirwa chirongwa chekudya.

Nekudaro, heino rondedzero ye keto zvinhu (kwete chikafu) izvo zvinogona kuita kuti rwendo rwako keto ruve nyore uye runakidze:

• Ketone test strips kuve nechokwadi kuti unogara mu ketosis.
• Snack bars High-Protein Keto ye-on-the-go nutrition.
• Chiyero chekudya chekubika keto.
• Girazi Chikafu Chekuchengetedza Containers yekushandiswa kwefiriji nekufamba (funga mashoma mashoma maumbirwo uye saizi yeimwe-inoshumira padivi ndiro, saizi yehupfu yezvikafu zvakasimba, soups uye stew, uye migove yemhuri).
• Mabhegi echando.
• Keto electrolytes ye hydration, kunyanya kana iwe uchiita maekisesaizi nguva dzose.
• MCT mafuta o MCT mafuta poda kuwana ketosis nekukurumidza uye kugadzirisa zviratidzo keto flu.

Kana usati wagadzirira kutenga zvimwe zvekushandisa parizvino, usaodzwa mwoyo nepfungwa yekushandisa mari. Sezvo iwe wave kuda kudzidza, smart keto grocery yekutenga inogona kunge yakachipa sekudya kune hutano kupi zvako.

Izvo zvakanakisa keto-hushamwari chikafu chekudya kwako chirongwa

Paunotanga kutanga keto kudya, zvinogona kuita sekunge iwe wakaganhurirwa kune pfupi uye inoganhurira runyorwa rwezvekudya. Asi izvozvo hazvigoni kuva kure nechokwadi.

Iwe unogona kubatanidza miriwo mizhinji, zvigadzirwa zvemhuka zvakawanda zvine hutano senge nyama yakasarudzika, mazai, uye hove, uye akawanda ane hutano mafuta. Pane imwe nzvimbo yezvimwe zvinonaka keto-friendly fruit.

Verenga kuti udzidze kuti ndezvipi zvakaderera-carb, zvakakora-mafuta zvekudya zvinogona kutsigira zvakanyanya keto zvinangwa zvako.

Mafuta: Iwo 13 Akanyanya Hutano Mafuta pane Ketogenic Diet

Pa keto, inenge 70% yehuwandu hwemakori ako ezuva nezuva hunobva kumafuta.

Kuti uve nechokwadi chekudya kwako kweketo kune hutano, unofanirwa kusarudza mafuta emhando yepamusoro - ayo anobva kune chikafu chakaomeswa chekudya, kwete mafuta anopisa anopisa anowanzo kuwanikwa muAmerican kana European diet.

Kune akawanda mafuta nemafuta zvaunofanira kudzivisa, kusanganisa neaya anobva kumafuta embeu akacheneswa (anowanzo kuwanikwa mumasalad dressings nemafuta ekubikisa anopisa kwazvo), nyama yakabikwa mupakiti, uye “processed cheese foods,” kungodudza zvishomanana.

Mamwe emhando dzakanakisa dzemafuta ane hutano pane keto kudya anosanganisira:

1. Mhuka dzakadyiswa nouswa uye nyama yenhengo.
2. Zvokudya zvemugungwa zvakabatwa musango.
3. Bota rakadyiswa nouswa uye ghee.
4. Patured mazai.
5. Kokonati mafuta.
6. Kokonati ruomba.
7. MCT mafuta y MCT mafuta poda.
8. Mamwe mhandara yemafuta emuorivhi.
9. Cocoa batare.
10. Mafuta emichindwe.
11. Makotapeya uye avocado mafuta (yakanakisa sarudzo yekubika pamusoro pekupisa kukuru).
12. Nzungu dzeMacadamia uye macadamia nut mafuta.
13. Nzungu, nut butters, nembeu zvine mwero.

Mapuroteni: Iwo 9 Akanakisisa Mapuroteni Zvisikwa paKetogenic Diet

Iyo yakajairwa ketogenic yekudya inosanganisira ine mwero mapuroteni kudya kana kutenderedza 20-25% yehuwandu hwemacalorie kubva kumapuroteni. Asi vamwe vanhu, kunyanya vatambi, vanosarudza 30-35% yemakoriyori avo ezuva nezuva kubva kumapuroteni.

Mune mamwe mazwi, mapuroteni ndiyo yechipiri yakanyanya kuwanda macronutrient pa keto mushure memafuta. Uye semafuta, kusarudza emhando yepamusoro mapuroteni masosi kwakakosha pakuita kuti keto yako yekudya irambe yakachena uye ine hutano.

Kazhinji kutaura, iwe unofanirwa kuenda kune organic mhuka mapuroteni masosi, anotengwa munharaunda kana padyo nenzvimbo sezvaungawana. Kudyiswa huswa, kudyiswa, kana kubatwa musango pose pazvinogoneka.

Protein yemhuka iyo "kurima mumafekitari"Kana kuti inobva kune concentrated animal feeding operations (CAFO) ine mahomoni, antibiotics, mishonga yezvipembenene, uye humwe huturu husingawanikwe munyama, nyama yakadyiswa nouswa, mazai, uye zvigadzirwa zvemukaka.

Patured mhuka mapuroteni masosi zvakare anowanzo kuve ane akawanda mamicronutrients uye ane hutano fatty acid profile ( ⁵ )( ⁶ ).

Izvo zvakanakisisa mapuroteni zvingasarudzwa keto zvekugara uchinwa ndezvizvi zvinotevera:

1. Mafuta, akachekwa neuswa nyama dzakachekwa senge nyama yemombe.
2. Huku, dhadha, kana turkey dzakasvibirira, dzakakora.
3. Nguruve chops kana kumwe kuchekwa senge sirloin, isina kupora kana kupora bhekoni (hapana shuga yakawedzerwa), kana ham.
4. Hove, kusanganisira mackerel, tuna, salmon, trout, halibut, cod, catfish, uye mahi-mahi.
5. Zvokudya zvemugungwa zvakadai semaoyster, clams, crabs, mussels, uye lobster.
6. Viscera.
7. Mazai ose
8. Free range dairy, kunyanya bota rakadyiswa uswa, heavy cream uye cottage cheese (gara uchienda kune yakazara-mafuta dairy kana zvichibvira, kudzivisa zvisarudzo zvakaderera-mafuta sezvazvinogadzirisa kudonha uku kwemafuta ane shuga).
9. Keto whey protein yakadyiswa uswa, kunyanya mushure mekudzidziswa uye mukati zvinodyisa zvinovaka muviri.

Carbs: 17 Keto-Hushamwari Carbohydrate Sources

Sezvaungave waona mune zvabuda mukuverenga kwako macronutrients, Pa keto, inenge 5-10% yemakoriyori ako achabva kumacarbohydrates.

La yakaderera zvikuru carbohydrate kudya keto ndiyo inobvumira muviri wako kupisa mafuta senge mafuta.

Kune mashoma makabhohaidhiretsi aunodya, kusarudza zvemhando yepamusoro uye kudzivirira macarbohydrates akagadzirwa kana shuga yakawedzerwa zvakare maitiro akakosha kune hutano metabolism.

Sarudza kune nutrient-dense, yakaderera-net-carb sarudzo, dzakadai se:

1. Mashizha ane mashizha akadai sekare, sipinashi, chard, bok choy, uye romaine lettuce.
2. Radicchio.
3. Brussels inomera.
4. Broccoli
5. Koliflower.
6. Asparagus.
7. Artichokes
8. Celery.
9. Cucumber.
10. Zucchini.
11. Howa.
12. Kohlrabi
13. Hanyanisi.
14. Mhiripiri.
15. Spaghetti squash.
16. Raspberries uye blackberries.
17. Chia nembeu yeflakisi.

Hutano, hwakaderera-carb chirimwa chikafu chakapfuma mu polyphenol antioxidants, iyo inogona kuwedzera anti-kuzvimba mhedzisiro yemaketone inogadzirwa nemuviri wako pane ketogenic kudya ( ⁷ )( ⁸ ).

Izvi manyuko ane hutano emacarbohydrates Iwo zvakare akakwira mufiber, iyo inotsigira kugaya uye hutano hwematumbo.

High-fiber miriwo, nzungu, uye mhodzi zvinogonawo kuderedza shuga yeropa, kuderedza njodzi yechirwere cheshuga 2, uye kuderedza njodzi yehutano hwemwoyo uye sitiroko ( ⁹ )( ¹⁰ ) ( ¹¹ )( ¹² )( ¹³ ).

Uye nekasikirwo kadiki, unogona kugadzira zvine hutano, zvakaderera-carb zvinotsiva zvekudya zvisingatenderwe pa keto, sekushandisa zucchini noodles kugadzira pasta iyi. keto garlic parmesan nyore-nhanho mbiri.

Matanho maviri Garlic Parmesan Zucchini Pasta Recipe

Zvisinei, pane imwe caveat yekuyeuka. Kunyangwe iwo makhahydrates ari pamusoro ari keto-hushamwari, iwe unofanirwa kuramba uchidzikamisa yako carbohydrate kudya kana iwe hausi kuzochengetedza mamiriro e ketosis.

Kana usina chokwadi, unogona kugara uchitarisa glucose yako mukati ropa mushure mekudya uye edza yako ketone mazinga kuve nechokwadi kuti hausi kudyisa macarbohydrates uye njodzi yekubuda mu ketosis.

Zvadaro, tanga kushandisa sampuli 7-day keto diet plan.

Super Nyore Yemazuva manomwe Keto Diet Chirongwa Kune Vanotanga

Ichi chirongwa chekudya che keto chine mabikirwo anokurumidza kugadzirira, asi anonaka uye ane hutano, saka munhu wese mumhuri yako, kunyangwe iyo pickiest yemapalate, ane chokwadi chekunakidzwa nazvo. Keto-friendly desserts zvinosanganisirwawo.

Sezvo iwe uchikwenya pasi, iwe uchaona kukosha kwevhiki kwekutanga keto chikafu, uye pazasi pacho, iyo yakakurudzirwa yekutenga rondedzero.

Heino sampuli iri nyore keto yekudya chirongwa chemazuva ako ekutanga 7:

1 Zuva:

• Chirafu: Keto Breakfast Casserole neBacon, Zai uye Chizi.

Keto breakfast casserole recipe nebhekoni, zai uye chizi

• Kudya: Zesty Keto Taco Salad.

Hutano uye Inonaka Keto Taco Salad Recipe

• Kudya: Kurumidza Keto Zai Rokunguruka mundiro.

Kurumidza keto zai roll mundiro resipi

• Snack / Dessert: Maminitsi maviri keto keke.

Keto caramel brownie cup recipe

2 Zuva:

• Chirafu: Chasara Chisvusvuro Casserole neBacon, Zai, uye Chizi.

Keto breakfast casserole recipe nebhekoni, zai uye chizi

• Kudya: Kusara Kurumidza Keto Zai Rokunguruka mundiro.

Kurumidza keto zai roll mundiro resipi

• Kudya: Saladi zvakasara Zesty Keto tacos.

Hutano uye Inonaka Keto Taco Salad Recipe

• Snack / Dessert: Creamy Chocolate Hazelnut Cheesecake Bites.

Creamy Hazelnut Chocolate Cheesecake Bites Recipe

3 Zuva:

• Chirafu: Yakaderera Carb 5-Maminitsi Keto Oatmeal Breakfast.

Snickerdoodle sinamoni "oatmeal" chikafu chemangwanani

• Kudya: Low carb make-ahead casserole.

Yakatakura Cauliflower Casserole Recipe

• Kudya: Maminitsi makumi matatu emwoyo keto chili.

Keto Chili Recipe muMaminitsi makumi matatu

• Snack / Dessert: Creamy Chocolate Hazelnut Cheesecake Bites.

Creamy Hazelnut Chocolate Cheesecake Bites Recipe

4 Zuva:

• Chirafu: Yakaderera Carb 5-Maminitsi Keto Oatmeal Breakfast.

Snickerdoodle sinamoni "oatmeal" chikafu chemangwanani

• Kudya: Maminitsi makumi matatu emoyo Keto Chili.

Keto Chili Recipe muMaminitsi makumi matatu

• Kudya: Low carb make-ahead casserole.

Yakatakura Cauliflower Casserole Recipe

• Snack / Dessert: Keto Ice Cream Hapana Kuzunungusa.

Easy Keto Ice Cream Recipe Hapana Kuzununguka

5 Zuva:

• Chirafu: Veggie Keto Frittata kana Veggie omelet.

Keto vegetarian frittata recipe

• Kudya: Inonaka Low Carb Keto Meatloaf.

Inonaka yakaderera carb keto meatloaf recipe

• Kudya: Fathead Pizza: Yakaderera Carb Keto Pizza.

Yakaderera Carb Ketogenic Fathead Pizza Recipe

• Snack / Dessert: Kudenga Keto Butter Mousse.

Recipe yeKeto butter mousse

6 Zuva:

• Chirafu: Blueberry Butter Chocolate Pancakes.

Blueberry Butter Chocolate Pancakes

• Kudya: Inonaka Low Carb Keto Meatloaf.

Inonaka yakaderera carb keto meatloaf recipe

• Kudya: Keto Munyu Shrimp Inokurudzira Fry.

Keto Shrimp Shingai Fry neBaked Cauliflower Rice

• Snack / Dessert: Creamy Chocolate Hazelnut Cheesecake Bites.

Creamy Hazelnut Chocolate Cheesecake Bites Recipe

7 Zuva:

• Chirafu: Savory Crustless Breakfast Keto Quiche.

Inonaka keto crustless breakfast quiche recipe

• Kudya: Inonaka Keto Cobb Salad.

Inonaka Keto Cobb Salad Recipe

• Kudya: Low Carb Keto Lasagna.

Yakaderera Carb Lasagna Soup Recipe

• Snack / Dessert: Kudenga Keto Butter Mousse.

Recipe yeKeto butter mousse

Yakazara neruzivo rwechokwadi uye chirongwa chekudya chemuenzaniso, wagadzirira kutora danho rinotevera - kurova chitoro chegirosari parwendo rwako rwekutanga rwekutenga keto.

Keto Beginner's Grocery List

Tora rondedzero yekutenga yakadhindwa uende nayo paunoenda kunotenga kuitira kuti uzadze ngoro yako neketo sarudzo uye udzivise muedzo weasina kufanira makabhohaidhiretsi. (Mushure memavhiki mashoma, zvinhu zvose zvichava nyore uye unenge wazvifungira. Asi ikozvino, zvose zvinodzivirira zvishoma).

Keto grocery shopping list

Muriwo

• 225 kusvika 450 g / 8 kusvika 16 oz yemastrawberries.
• 4 yakakura zucchini.
• 6 madzinde ehanyanisi egirini.
• 2 svikiro madomasi.
• 170 g / 6 oz yepinashi itsva.
• 340 g / 12 oz. yeromaine lettuce.
• 2 matanda makuru e celery
• 285g / 10oz cherry madomasi.
• 3 hanyanisi diki.
• 1 kabichi
• 2 mabhuru makuru egariki.
• 1 midzi yeginger yepakati-kati.
• 85 g / 3 oz. dzehowa dzemwana dzakanaka.
• 1 lemon hombe (organic kugadzira fresh lemon zest).
• 30 kusvika 60 g / 1 kusvika ku 2 maounces eparsley itsva.
• 30 kusvika 60 g / 1 kusvika ku2 ounces yeoregano itsva.
• 340 g / 12 oz yakaomeswa mupunga cauliflower.
• 455 g / 16 oz yechando cheblueberries.
• 1 wepakati girini bhero pepper.
• 85 kusvika 115 g / 3 kusvika 4 ounces coriander.
• 3 ma avocados makuru.
• 455 g / 16 oz tomato muto (zvese zvakasikwa, hapana shuga yakawedzerwa).
• 2 marimu
• 2 magaka.

Makwara

• 1 lb. soseji yeItaly inonhuhwirira kana soseji inotapira yekuItaly.
• 6 zvidya zvehuku nebhonzo neganda.
• 1 lb. nyama yehuku, yakabikwa.
• 500g / 16oz (1lb.) Yeshrimp (yakapepetwa, nemuswe uri pamusoro).
• 225 g / 8 oz yakachekwa pepperoni.
• 4 lbs. 85% yakadyiswa uswa yakaonda nyama yemombe.
• 340 g / 12 oz yebhekoni.
• 500 g / 16 oz salmon.

Dairy nemazai

• 455g / 16oz yakazara mafuta ricotta chizi.
• 1350g / 48oz grated mozzarella chizi.
• 455g / 16oz grated cheddar chizi.
• 1 kapu (225 g / 8 oz.) Parmesan cheese.
• 1/4 mukombe bleu cheese.
• 225g / 8oz yakazara mafuta cream cream.
• 225g / 8oz cheddar chizi.
• 30 mazai makuru.
• 1 lb. bota rakadyiswa uswa.
• 225g / 8oz inorema inorema kurova cream.
• 225g / 8oz mafuta akazara sour cream.

Mafuta uye Condiments

• Mazhinji bhotela, ghee, kokonati mafuta, uye mafuta emafuta (kana gadzira mafuta ako kubva kubhekoni).
• 455 g / 16 oz MCT mafuta.
• 455 g / 16 oz mafuta ekotapeya.
• Chili paste.
• Coconut amino acids kana apple cider vhiniga.
• 455g / 16oz nyama yepfupa muto.

Zvinonhuwira

• Vanilla kubvisa.
• Ceylon sinamoni.
• Garlic upfu.
• Chili upfu.
• Cumin.
• Gungwa munyu.
• Mhiripiri.
• Kusanganiswa kwemiti yeItaly herbs.
• Mhiripiri tsvuku tsvuku.
• Nutritional mbiriso.
• Chili upfu.
• Mhiripiri.

Bakery products

• 1 bhokisi remukaka wearumondi usina shuga.
• Stevia uye monk michero zvinotapira.
• Cocoa nibs.
• 1 pasuru yehupfu hwekokonati.
• 1 pasuru yeupfu hwealmond.
• 455g / 16oz Marinara Muto.
• Tomato muto pasina kuwedzera munyu.
• 1 gaba rematomatisi paste.
• 1 gaba rematomatisi akachekwa.
• Baking powder.
• Soda yekubikisa.
• Cream ye tartar.
• Hemp mwoyo.
• Upfu hweflakisi.
• Chia mhodzi.
• Coconut flakes.
• Cocoa upfu.
• Mbeu dzeSesame.

Zvaunofanira Kutarisira Mushure meSvondo Rokutanga paKeto

Vhiki yako yekutanga pa keto inguva yekugadzirisa.

Pazvakanakisa zvinogona kunakidza, uye pakaipisisa zvinogona kuoma, asi nhau dzakanaka ndedzekuti unogona kutarisira kuti mavhiki mashoma anotevera ave nyore.

Heino mhedziso yeshanduko dzinogona kuitika semazuva manomwe pakudya kwako kwekabhurari shoma, kunyangwe iwe pasina mubvunzo uchaona kuvandudzwa kunoramba kuripo kweanenge mavhiki mashoma anotevera:

• Kuedza kwawaisa mumaitiro ane hutano (sekutenga keto girosari uye kuverenga macarbohydrates) kuchabhadhara paunotanga kukudziridza tsika dzechigarire.
• Iwe uchave wakadzika muketosis (kunze kwekunge uri kudya carbs zvakavanzika) uye munzira yako yekugadziriswa mafuta, iwe uchaona kuti zvichawedzera manzwiro ako uye kuvandudza mazinga esimba rako.
• Havi yako ichava shoma, uye zvishoma zvido, muedzo muduku wokuita kubiridzira uye kuwedzera kunzwa kwekuguta (kuzara) pakati pekudya ( ¹⁴ ).
• Chero zviratidzo kana mhedzisiro yeketo flu inofanira kunge yapera pari zvino kana kuti ichakurumidza.
• Zviratidzo zvekudzikira kuzvimba, senge ganda rakareruka, zvinogona kunge zvave kuoneka ( ¹⁵ ).
• Kurasikirwa nehuremu kubva mukusanganiswa kwehuremu hwemvura uye mafuta emuviri angangoyerwa (asi acharamba achiwedzera).

Kune vanhu vazhinji, kugara keto kunova nyore kwazvo mushure mevhiki kana maviri chete. Uye iwo uremu mapani zvisingaite mushure mevhiki imwe chete, saka usazvidya mwoyo pamusoro pekurasikirwa nemafuta ako.

Bvisa Zvokudya: Tanga Yako Ketogenic Diet

Matanho anotevera ari kwauri, saka sarudza zvine hungwaru. Zvese zvaunoda kuziva nezvekudya uku kana mararamiro zvinogona kuwanikwa pa webhu redu Hapana dambudziko. Uye kana iwe uchida rumwe rubatsiro kana uchida kugovera ruzivo rwako nevanhu vazhinji vari mumamiriro akafanana, boka redu re keto telegraph ishamwari inoshamisa pane izvi. Unogona kuijoinha uye ndeyemahara zvachose: https://t.me/esketoesto.

Kana wagadzirira, kana iwe uchida kurovedza muviri nguva dzose kuti uwane migumisiro yakanakisisa. Iwe haufanirwe kusvetukira mukudya kutsva uye chirongwa chekurovedza muviri panguva imwe chete, asi kana wagadzirira, iyo keto exercise plan yevanotanga ndiyo yakakwana yekutangira.