Leano la lijo tsa Keto le lethathamo la mabenkele bakeng sa ba qalang

Lijo tsa ketogenic ke lijo tse nang le lik'habohaedreite tse tlase, tse nang le protheine e ngata. mafura e ratoang ka lebaka la liphello tsa eona tse hlollang tsa ho theola boima ba 'mele le melemo ea bophelo bo botle Salud ho bolela.

Lithuto tsa lijo tsa Keto li bonts'a tahlehelo e potlakileng ea mafura, takatso ea lijo e fokotsehileng, maemo a matla a matla, maikutlo a betere, maemo a fokotsehileng a ho ruruha, ho fokotseha ha khanyetso. ka insulin le tse ling tse ngata ( ¹ )( ² )( ³ )( ⁴ ).

Sehloohong sena, u tla fumana moralo o qaqileng oa lijo tsa ketogenic, li-recipe tsa keto tse bonolo, lethathamo la mabenkele a keto, le malebela a thusang ho felisa lipelaelo tse kholo ha u qala ho ja lijo tsa keto.

Mehato ea 4 ea Pele bakeng sa Ba qalang Keto

Mehato ena e batla e le bonolo, empa e ka u thusa hore u iketsetse katleho pele u qoela ho seha li-carbs, ho nka leeto la ho reka keto, kapa ho pheha li-recipe tsa keto.

# 1: bala li-macros tsa hau

Lijo tsohle tsa keto li pota-potile ho finyella le ho boloka boemo ba metabolism ea ketosis, e hlokang ho fetoha ho tloha ho lik'habohaedreite ho ea ho mafura bakeng sa mafura.

Ka tloaelo, lik’habohaedreite tseo u li jang li fetoloa tsoekere nakong ea tšilo ea lijo, eo boko ba hao, mesifa le litho tsa ’mele li e sebelisang e le mohloli oa tsona o ka sehloohong oa matla.

Empa ha u ja lik’habohaedreite tse nyenyane haholo, ’mele oa hao o qala ho senya mafura a mangata (mafura a bolokiloeng, hammoho le mafura a jeoang), ’me sebete sa hao se hlahisa li-ketone bakeng sa mafura a mang a boko.

Ho fihlela ketosis, o tlameha ho ja karo-karolelano e nepahetseng ea li-macronutrients (protheine, mafura le lik'habohaedreite).

# 2: ithute ho bala li-carbs tsa net

Ho bala li-carbs tsa hau ho bohlokoa joalo ka ho tseba hore na u ja li-macros life.

Batho ba bangata ba ka lula ho ketosis ka ho ja ligrama tse 20-50 tsa net carbs kapa ka tlase ho letsatsi, tseo ho seng thata ho li fihlela, empa o tlameha ho ithuta ho bala lileibole ho fumana litaba tsa marang-rang. lik'habohaedreite ea lijo.

# 3: rala leano la ho itokisetsa lijo

Ntle le haeba u tšoenyehile ka ho qeta nako e ngata u pheha le ho hloekisa letsatsi ka leng, u tla batla ho tseba hantle tokiso esale pele ea lijo. Na ha o eso e etse? Seke oa tšoenyeha, ho bonolo haholo. Esita le ho lokisa mehloli e 'maloa ea liprotheine kapa ho hlatsoa meroho ea hau hantle ha u fihla hae u tsoa lebenkeleng ho ka thusa ho etsa hore mosebetsi oa sekolo o etsetsoang hae o be bonolo le ka potlako.

#4: boloka lisebelisoa tse ling

O ka kena ketosis, oa theola boima ba 'mele,' me oa phela hantle ntle le kutloisiso ea mantlha ea keto le moralo o tiileng oa lijo tse thehiloeng lijong.

Leha ho le joalo, mona ke lethathamo la lisebelisoa tsa keto (eseng lijo) tse ka etsang hore leeto la hau la keto le be bonolo le le monate le ho feta:

• Lisebelisoa tsa tlhahlobo ea Ketone ho etsa bonnete ba hore o lula ketosis.
• Li-snack bars Keto e nang le protheine e phahameng bakeng sa phepo e nepahetseng.
• Sekala sa lijo bakeng sa diresepe tsa keto.
• Lijana tsa polokelo ea Lijo tsa Khalase bakeng sa tšebeliso ea sehatsetsing le ho eta (nahana ka libopeho le boholo bo fokolang ba lijana tse phehoang ka lehlakoreng le le leng, likarolo tse lekanang le lijo tsa lijo tse tiileng, sopho le li-stew, le likarolo tsa boholo ba lelapa).
• Mekotla ea leqhoa.
• Keto electrolyte bakeng sa hydration, haholo-holo haeba u ikoetlisa kamehla.
• Oli ea MCT o MCT phofo ea oli ho fihlella ketosis kapele le ho laola matšoao keto flu.

Haeba ha u so itokisetse ho reka lisebelisoa tse ling, u se ke ua nyahamisoa ke mohopolo oa ho sebelisa chelete. Ha u le mothating oa ho ithuta, mabenkele a bohlale a keto a ka batla a theko e tlase joalo ka lijo life kapa life tse phetseng hantle.

Lijo tse ntle ka ho fetisisa tsa keto-friendly bakeng sa moralo oa hau oa lijo

Ha u qala ho ja lijo tsa keto, ho ka bonahala eka u lekanyelitsoe lethathamong le lekhutšoanyane le le thibelang la lijo. Empa hoo e ne e se 'nete ho feta moo.

O ka kenyelletsa meroho e mengata, lihlahisoa tse ngata tsa liphoofolo tse phetseng hantle joalo ka nama ea tlhaho, mahe le tlhapi, le mafura a mangata a phetseng hantle. Ho na le sebaka sa tse monate litholoana tsa keto-friendly.

Tsoela pele ho bala ho ithuta hore na ke lijo life tse nang le carb e tlase, tse mafura a mangata li ka tšehetsang lipheo tsa hau tsa keto.

Mafura: Mafura a 13 a Molemo ka ho Fetisisa ka Lijo tsa Ketogenic

Ho keto, hoo e ka bang 70% ea kakaretso ea lik'hilojule tsa hau tsa letsatsi le letsatsi e tla tsoa mafura.

Ho etsa bonnete ba hore lijo tsa hau tsa keto li phetse hantle, o lokela ho khetha mafura a boleng bo holimo - a tsoang mehloling ea lijo tse nang le limatlafatsi tse ngata, eseng mafura a ho ruruha a sebelisoang ho feta tekano a fumanehang lijong tse tloaelehileng tsa Amerika kapa tsa Europe.

Ho na le tse ngata mafura le oli tseo u lokelang ho li qoba, ho kopanyelletsa le tse tsoang lioling tsa peō tse hloekisitsoeng haholo (tseo hangata li fumanoang mefuteng ea salate le oli e phehang ka mocheso o phahameng), nama e phehiloeng ka har’a liphutheloana, le “lijo tse entsoeng ka chisi,” ha re bolela tse seng kae.

Mehloli e meng e metle ea mafura a phetseng hantle lijong tsa keto e kenyelletsa:

1. Lijo tse feptjoang ka joang le nama ea setho sa 'mele.
2. Lijo tsa leoatleng tse tšoaroang naheng.
3. Botoro le ghee e feptjoang joang.
4. Mahe a fulang.
5. Oli ea kokonate.
6. Kokonate botoro.
7. Oli ea MCT y MCT phofo ea oli.
8. Oli ea mohloaare e sa tsoaloang.
9. Cocoa botoro.
10. Oli ea palema.
11. Li-avocado le oli ea avocado (khetho e ntle ka ho fetisisa ea ho pheha ka mocheso o phahameng).
12. Linate tsa Macadamia le oli ea linate tsa macadamia.
13. Linate, nut butters, le lipeo ka mokhoa o itekanetseng.

Protheine: Mehloli ea 9 e Molemohali ea Liprotheine ho Lijo tsa Ketogenic

Lijo tse tloaelehileng tsa ketogenic li kenyelletsa ho ja liprotheine tse itekanetseng kapa ho pota 20-25% ea kakaretso ea lik'hilojule tse tsoang ho protheine. Empa batho ba bang, haholo-holo baatlelete, ba khetha 30-35% ea lik'hilojule tsa bona tsa letsatsi le letsatsi ho tsoa ho protheine.

Ka mantsoe a mang, protheine ke macronutrient ea bobeli e atileng haholo ho keto kamora mafura. 'Me joalo ka mafura, ho khetha mehloli ea protheine ea boleng bo holimo ho bohlokoa ho netefatsa hore lijo tsa hau tsa keto li lula li hloekile ebile li phetse hantle.

Ka kakaretso, o lokela ho batla mehloli ea protheine ea liphoofolo, e rekiloeng sebakeng sa heno kapa haufi le mohloli oo u ka o fumanang. Ho feptjoa joang, ho fula, kapa ho tšoasoa naheng neng kapa neng ha ho khoneha.

Protheine ea liphoofolo e leng "lema lifemeng"Kapa e tsoa ho concentrated animal feeding operations (CAFO) e na le li-hormone, lithibela-mafu, chefo e bolaeang likokoanyana le chefo e 'ngoe e sa fumaneheng nama e feptjoang ka joang, mahe le lihlahisoa tsa lebese.

Mehloli ea liprotheine tsa liphoofolo tse ruuoang le eona e na le li-micronutrients tse ngata le boemo bo botle ba acid e mafura ( ⁵ )( ⁶ ).

Likhetho tse ntle ka ho fetisisa tsa protheine keto bakeng sa tšebeliso ea kamehla ke tse latelang:

1. Nama e mafura, e fulang joalo ka li-steak le nama ea khomo e sitsoeng.
2. Likhoho tse lefifi, tse nonneng tsa khoho, letata kapa turkey.
3. Li-chops tsa nama ea kolobe kapa tse ling tse kang sirloin, bacon e sa phekolehang kapa e phekotsoeng ka tlhaho (ha e na tsoekere e ekelitsoeng), kapa ham.
4. Litlhapi, ho kenyelletsa mackerel, tuna, salmon, trout, halibut, cod, catfish, le mahi-mahi.
5. Lijo tsa leoatleng tse kang oyster, clams, crabs, mussels le lobster.
6. Sekhahla.
7. Mahe a feletseng
8. Mefuta e sa lefelloeng ea lebese, haholo-holo botoro e fepetsoeng joang, tranelate e boima le cottage chisi (kamehla u ee bakeng sa lebese le nang le mafura a mangata ha ho khoneha, ho qoba likhetho tse tlaase tsa mafura ha li ntse li etsa hore ho be le lerotholi lena la mafura le tsoekere).
9. Keto whey protheine feptjoa joang, haholo ka mor'a koetliso le ho tsitsinyeho e nang le phepo.

Lik'habohaedreite: Mehloli ea 17 ea Keto-Friendly Carbohydrate

Joalokaha e ka 'na eaba u hlokometse liphellong tsa lipalo tsa hau macronutrients, Ho keto, hoo e ka bang 5-10% ea likhalori tsa hau li tla tsoa ho lik'habohaedreite.

La ho ja ha lik'habohaedreite tse tlase haholo ho keto ke se lumellang 'mele oa hau ho chesa mafura joalo ka mafura.

Bakeng sa lik'habohaedreite tse 'maloa tseo u li jang, ho khetha mehloli ea boleng bo holimo le ho qoba lik'habohaedreite tse entsoeng kapa tsoekere e kentsoeng ke mekhoa ea bohlokoa bakeng sa metabolism e phetseng hantle.

Khetha likhetho tse nang le limatlafatsi tse ngata, tse tlase-net-carb, joalo ka:

1. Meroho e makhasi a kang khale, spinach, chard, bok choy le lettuce ea romaine.
2. Radicchio.
3. Lihlahla tsa Brussels.
4. Broccoli
5. Kholifolaoa.
6. Asparagase.
7. Artichokes
8. Seleri.
9. Komokomore.
10. Zucchini.
11. Li-mushroom.
12. Kohlrabi
13. Liieee.
14. Pelepele.
15. Squash ea spaghetti.
16. Li-raspberries le li-blackberries.
17. Chia le peo ea folaxe.

Lijo tsa limela tse phetseng hantle, tse nang le carb e tlase li na le li-antioxidants tse ngata tsa polyphenol, tse ka tlatsetsang litlamorao tse khahlanong le ho ruruha tsa li-ketone tseo 'mele oa hau o li hlahisang lijong tsa ketogenic. ⁷ )( ⁸ ).

Tsena mehloli e phetseng hantle ea lik'habohaedreite Li boetse li na le fiber e ngata, e tšehetsang tšilo ea lijo le bophelo bo botle ba mala.

Meroho e nang le fiber e ngata, linate le lipeo le tsona li ka fokotsa tsoekere ea mali, tsa fokotsa kotsi ea lefu la tsoekere la mofuta oa 2, 'me tsa fokotsa kotsi ea lefu la pelo le stroke. ⁹ )( ¹⁰ ) ( ¹¹ )( ¹² )( ¹³ ).

'Me ka boiqapelo bo fokolang, u ka etsa li-carb tse phetseng hantle, tse tlase bakeng sa lijo tse sa lumelloeng keto, joalo ka ho sebelisa li-noodle tsa zucchini ho etsa pasta ena. keto konofolo ea Parmesan mehato e bonolo e 'meli.

Mehato e 'meli ea Konofolo ea Parmesan Zucchini Recipe ea Pasta

Leha ho le joalo, ho na le tlhokomeliso e le 'ngoe eo u lokelang ho e hopola. Le hoja mehloli ea lik'habohaedreite e ka holimo e le botsoalle, u ntse u tlameha ho fokotsa ho ja ha lik'habohaedreite kapa u ke ke ua boloka boemo ba ketosis.

Ha u na le lipelaelo, u ka lula u lekola glucose ea hau mali ka mor'a lijo 'me u leke ea hau maemo a ketone ho etsa bonnete ba hore u se ke ua ja lik'habohaedreite le kotsi ea ho tsoa ketosis.

Ka mor'a moo, qala ho sebelisa moralo oa lijo tsa keto oa matsatsi a 7.

Moralo o Bonolo haholo oa Matsatsi a 7 Keto Diet bakeng sa ba qalang

Leano lena la lijo tsa keto le na le diresepe tse potlakileng ho lokisoa, leha ho le joalo li monate ebile li na le phepo e nepahetseng, kahoo e mong le e mong ka lapeng la hau, esita le litlolo tse monate ka ho fetisisa, o tla li thabela. Li-dessert tse monate keto le tsona li kenyelelitsoe.

Ha u ntse u theolela fatše, u tla bona lijo tsa keto tse qalang beke ea beke pele, ebe ka tlase ho moo, lenane le khothaletsoang la ho reka.

Mona ke mohlala o bonolo oa moralo oa lijo tsa keto bakeng sa matsatsi a hau a pele a 7:

Letsatsi la 1:

• Lijoa tsa hoseng: Keto Breakfast Casserole e nang le Bacon, Lehe le Cheese.

Keto lijo tsa hoseng tsa casserole recipe le bacon, lehe le chisi

• Lijo tsa mots'eare: Salate ea Taco ea Zesty Keto.

Recipe ea Salate ea Keto Taco e phetseng hantle le e monate

• Lijo tsa mantsiboea: Lehe la Keto le Potlakileng ka Sekotlolo.

Lehe la keto le potlakileng ka har'a risepe ea sekotlolo

• Seneke / Sejo se monate: Keto ea metsotso e 2.

Recipe ea keto caramel brownie cup

Letsatsi la 2:

• Lijoa tsa hoseng: Leftover Breakfast Casserole e nang le Bacon, Lehe le Cheese.

Keto lijo tsa hoseng tsa casserole recipe le bacon, lehe le chisi

• Lijo tsa mots'eare: Leftover Quick Keto Egg Rolling ka Bowl.

Lehe la keto le potlakileng ka har'a risepe ea sekotlolo

• Lijo tsa mantsiboea: Salate tse setseng Zesty Keto tacos.

Recipe ea Salate ea Keto Taco e phetseng hantle le e monate

• Seneke / Sejo se monate: Liloma tsa Cheesecake ea Chokolete e monate ea Hazelnut.

Recipe ea Cheesecake ea Cheesecake e monate ea Hazelnut

Letsatsi la 3:

• Lijoa tsa hoseng: Khabohaete e tlase Metsotso e 5 Keto Oatmeal Breakfast.

Recipe ea "oatmeal" ea sinamone ea Snickerdoodle ea lijo tsa hoseng

• Lijo tsa mots'eare: Casserole e entsoeng ka carb e tlase.

Recipe ea Cauliflower Casserole e kentsoeng

• Lijo tsa mantsiboea: Keto chili ea metsotso e 30.

Recipe ea Keto Chili ka Metsotso e 30

• Seneke / Sejo se monate: Liloma tsa Cheesecake ea Chokolete e monate ea Hazelnut.

Recipe ea Cheesecake ea Cheesecake e monate ea Hazelnut

Letsatsi la 4:

• Lijoa tsa hoseng: Khabohaete e tlase Metsotso e 5 Keto Oatmeal Breakfast.

Recipe ea "oatmeal" ea sinamone ea Snickerdoodle ea lijo tsa hoseng

• Lijo tsa mots'eare: Keto Chili e monate ea metsotso e 30.

Recipe ea Keto Chili ka Metsotso e 30

• Lijo tsa mantsiboea: Casserole e entsoeng ka carb e tlase.

Recipe ea Cauliflower Casserole e kentsoeng

• Seneke / Sejo se monate: Keto Ice Cream Ha ho Shake.

Easy Keto Ice Cream Recipe No Shake

Letsatsi la 5:

• Lijoa tsa hoseng: Veggie Keto Frittata kapa omelet ea Veggie.

Recipe ea Keto Vegetarian frittata

• Lijo tsa mots'eare: Monate oa Low Carb Keto Meatloaf.

Recipe e monate ea low carb keto meatloaf

• Lijo tsa mantsiboea: Fathead Pizza: Low Carb Keto Pizza.

Recipe ea pizza e tlase ea Carb Ketogenic Fathead

• Seneke / Sejo se monate: Leholimo la Keto Butter Mousse.

Recipe ea keto butter mousse

Letsatsi la 6:

• Lijoa tsa hoseng: Li-pancake tsa chokolete ea Blueberry Butter.

Li-pancake tsa chokolete ea Blueberry Butter

• Lijo tsa mots'eare: Monate oa Low Carb Keto Meatloaf.

Recipe e monate ea low carb keto meatloaf

• Lijo tsa mantsiboea: Keto Salted Shrimp e Hlollang.

Keto Shrimp Hlohlelletsa Fry le Baked Cauliflower Rice

• Seneke / Sejo se monate: Liloma tsa Cheesecake ea Chokolete e monate ea Hazelnut.

Recipe ea Cheesecake ea Cheesecake e monate ea Hazelnut

Letsatsi la 7:

• Lijoa tsa hoseng: Savory Crustless Breakfast Keto Quiche.

Recipe e monate ea keto crustless breakfast quiche

• Lijo tsa mots'eare: Salate e monate ea Keto Cobb.

Recipe ea Salate ea Keto Cobb e monate

• Lijo tsa mantsiboea: Low Carb Keto Lasagna.

Recipe ea Sopho ea Lasagna e tlase ea Carb

• Seneke / Sejo se monate: Leholimo la Keto Butter Mousse.

Recipe ea keto butter mousse

U tletse lintlha tsa 'nete le mohlala oa moralo oa lijo, u se u loketse ho nka mohato o latelang - ho ea lebenkeleng la korosari bakeng sa leeto la hau la pele la ho reka keto.

Lethathamo la Lijo tsa Keto Beginner

Nka lethathamo lena le hatisitsoeng la ho reka le uena ha u ea mabenkeleng e le hore u ka tlatsa kariki ea hau ka likhetho tsa keto 'me u qobe moleko oa lik'habohaedreite tse sa hlokahaleng. (Ka mor'a libeke tse 'maloa, ntho e' ngoe le e 'ngoe e tla ba bonolo' me u tla be u nahanne. Empa hajoale, mehato eohle ea ho itšireletsa e nyenyane).

Lethathamo la mabenkele a Keto

Meroho

• 225 ho 450 g / 8 ho 16 oz ea fragole.
• 4 zucchini e kholo.
• Mahlaka a 6 a eiee e tala.
• Litamati tse 2 tse mahareng.
• 170 g / 6 oz ea spinach e ncha.
• 340 g / 12 oz. ea romaine lettuce.
• Lithupa tse 2 tse kholo tsa celery
• 285g / 10oz tamati ea ciliegia.
• 3 eiee e nyane.
• 1 khol.
• 2 bulbs tse kholo tsa konofolo.
• 1 motso oa ginger o mahareng.
• 85g / 3 oz. ea li-mushroom tse ntle tsa bana.
• 1 lemon e kholo (organic ho etsa lemon zest e ncha).
• 30 ho isa ho 60 g / 1 ho 2 ounces ea parsley e ncha.
• 30 ho isa ho 60 g / 1 ho 2 ounces ea oregano e ncha.
• 340 g / 12 oz cauliflower ea raese e leqhoa.
• 455 g / 16 oz ea monokotšoai oa naha o leqhoa.
• 1 pepere e tšepe e tala.
• 85 ho 115 oz / 3 ho isa ho 4 g coriander.
• 3 li-avocado tse kholo.
• 455 g / 16 oz tomate sauce (tsohle tsa tlhaho, ha ho na tsoekere e ekelitsoeng).
• 2 lime
• Likomkomere tse 2.

Metsoana

• 1 lb. boroso e monate ea Italy kapa boroso e monate ea Setaliana.
• Lirope tse 6 tsa likhoho tse nang le lesapo le letlalo.
• 1 lb. sefuba sa khoho, se phehiloe.
• 500g / 16oz (1lb.) Ea shrimp (e ebotsoeng, e nang le mohatla).
• 225 g / 8 oz pepereoni e halikiloeng.
• 4 lbs. 85% ea nama ea khomo e nonneng e fepetsoeng joang.
• 340 g / 12 oz ea bacon.
• 500 g / 16 oz salmon.

Lebese le mahe

• 455g / 16oz chisi e tletseng mafura a ricotta.
• 1350g / 48oz e halikiloeng mozzarella chisi.
• 455g / 16oz cheddar chisi e halikiloeng.
• 1 senoelo (225 g / 8 oz.) Ea chisi ea Parmesan.
• 1/4 senoelo sa bleu chisi.
• 225g / 8oz e tletseng mafura a tranelate chisi.
• 225g / 8oz cheddar chisi.
• 30 mahe a maholo.
• 1 lb. botoro e fepetsoeng joang.
• 225g / 8oz tranelate e boima ea ho shapa.
• 225g / 8oz tranelate e bolila e mafura.

Lioli le Litlolo

• Botoro e ngata, ghee, oli ea kokonate le mafura a mafura (kapa u iketsetse mafura ka bacon).
• 455 g / 16 oz Oli ea MCT.
• 455 g / 16 oz oli ea avocado.
• Chili peista.
• Li-amino acid tsa kokonate kapa asene ea cider ea apole.
• 455g / 16oz nama ea nama ea moro.

Linoko

• Sekhahla sa Vanilla.
• Cinnamon ea Ceylon.
• Phofo ea konofolo.
• Chili phofo.
• Kumine.
• Letsoai la leoatleng.
• Pepere.
• Motsoako oa litlama tsa Italy.
• Li-flakes tsa pepere e khubelu.
• Tomoso ea phepo e nepahetseng.
• Chili phofo.
• Pepere.

Lihlahisoa tsa ho baka

• 1 lebokose la lebese la almonde le sa tsoekere.
• Li-sweeteners tsa stevia le litholoana tsa monk.
• Litlhapi tsa cocoa.
• Pakete e le 1 ea phofo ea kokonate.
• Pakete e le 1 ea phofo ea almonde.
• 455g / 16oz Sauce ea Marinara.
• Sauce ea tamati ntle le letsoai le ekelitsoeng.
• 1 senoelo sa peista ea tamati.
• 1 lekotikoti la tamati e khaotsoeng.
• Phofo ea ho baka.
• Phofshoana e bakang likuku.
• Cream ea tartar.
• Lipelo tsa hempe.
• Phofo ea folaxe.
• Peo ea Chia.
• Li-flakes tsa kokonate.
• Cocoa phofo.
• Peo ea Sesame.

Seo U ka se Lebellang Ka mor'a Beke ea Pele ho Keto

Beke ea hau ea pele ho keto ke nako ea tokiso.

Ha e le hantle e ka ba ntho e monate, 'me e mpe ka ho fetisisa e ka ba thata, empa litaba tse monate ke hore u ka lebella hore libeke tse seng kae tse tlang li be bonolo.

Mona ke kakaretso ea liphetoho tse ka bang teng matsatsing a 7 ha u ja lijo tse tlase tsa carb, leha ntle le pelaelo u tla hlokomela ntlafatso e tsoelang pele bonyane libeke tse 'maloa kamora moo:

• Boiteko boo u bo entseng boitšoarong bo botle (joaloka ho reka lijo tsa keto le ho bala lik'habohaedreite) bo tla u tsoela molemo ha u qala ho hlaolela mekhoa e sa feleng.
• U tla kenella haholo ketosis (ntle le haeba u ja li-carbs tse patiloeng) le tseleng ea ho ikamahanya le maemo mafura, u tla hlokomela hore e tla eketsa maikutlo a hau le ho ntlafatsa maemo a hau a matla.
• Takatso ea hau ea lijo e tla fokotseha, 'me e fokotsehe litakatso, ho fokotsoe moleko oa ho etsa qhekella le boikutlo bo eketsehileng ba ho khora (botlalo) pakeng tsa lijo ( ¹⁴ ).
• Matšoao kapa litla-morao tsa keto flu li lokela ho kokobela hona joale kapa haufinyane.
• Matšoao a ho ruruha a fokotsehileng, joalo ka letlalo le bobebe, a kanna a bonahala ( ¹⁵ ).
• Ho lahleheloa ke boima ba 'mele ho tsoa ho motsoako oa boima ba metsi le mafura a' mele ho ka 'na ha e-ba le ho lekanyetsoa (empa ho tla tsoela pele ho potlakisa).

Ho batho ba bangata, ho lula keto ho ba bonolo haholo kamora beke kapa tse peli feela. 'Me libaka tsa ho theola boima ba' mele li khoneha ka mor'a beke feela, kahoo u se ke ua khathatseha ka sekhahla sa tahlehelo ea mafura a hau feela.

Ntša Lijo: Qala Lijo tsa Hao tsa Ketogenic

Mehato e latelang e ho uena, kahoo khetha ka bohlale. Ntho e 'ngoe le e' ngoe eo u hlokang ho e tseba ka mokhoa ona oa ho ja kapa mokhoa oa bophelo o ka fumanoa ho websaete ea rona Ha ho bothata. 'Me haeba u hloka thuso e eketsehileng kapa u batla ho arolelana phihlelo ea hau le batho ba bangata ba boemong bo tšoanang, sehlopha sa rona sa thelekramo sa keto ke motsoalle ea makatsang oa sena. U ka e kena 'me ke mahala ho hang: https://t.me/esketoesto.

Ha u se u itokisitse, haeba u batla ho ikoetlisa kamehla bakeng sa liphello tse ntle ka ho fetisisa. Ha ho hlokahale hore u tlōle lenaneong le lecha la ho ja le ho ikoetlisa ka nako e le 'ngoe, empa ha u se u itokiselitse, the moralo oa boikoetliso ba keto bakeng sa ba qalang ke sebaka se phethahetseng sa ho qala.