Haeba u qala ho ja lijo tsa keto, ho rera lijo ho ka bonahala ho tšosa haholo. U tseba joang hore na u khetha litlolo life? Ke lijo life tse tla u thusa ho boloka lipheo tsa hau tsa bophelo bo botle?
Ho araba lipotso tsena, o tla hloka ho theha moralo oa lijo tse kholo. Ke hore, moralo oa lijo o entsoeng ho nahanoa ka lipalo tsa macronutrient.
Le hoja ho ja lik'halori ho ntse ho le bohlokoa ho lijo tse nang le carb e tlaase joaloka lijo tsa ketogenic, u tla batla ho ela hloko ho bala macros ha u qala ho ja lijo. Ho latela li-macros tsa hau ke mohato oa pele o lebisang ho ketosis, sepheo sa mantlha sa lijo tsa keto.
Ka tataiso ena, u tla ithuta ka li-macros le hore na ke hobane'ng ha u lokela ho li latela, bonyane qalong, ho kena boemong ba ho chesa mafura kapa ketosis. Joale u tla ithuta tse ling malebela a sebetsang a ho itokisetsa lijo y diresepe tse tlase tsa carb ho kenyelletsa ho moralo oa hau oa lijo tse kholo.
Li-macro ke eng?
Haeba u le lijong tse tlaase tsa carb kapa ketogenic, mohlomong u kile ua utloa poleloana "Bala macros ea hau." Empa pele o qala ho rera lijo ho latela litlhoko tsa hau tse kholo, mona ke tlhahlobo e potlakileng ea macros ke eng.
"Macros" e khutšoanyane bakeng sa macronutrients. Ho na le li-macronutrients tse tharo: liprotheine, mafura le lik'habohaedreite. Macronutrient e 'ngoe le e' ngoe e etsa mesebetsi e itseng 'meleng oa hau:
- Liprotheine: Liprotheine li ikarabella bakeng sa sebopeho, tšebetso, le taolo ea lisele le litho tsa 'mele. Liprotheine li entsoe ka li-amino acid, tse thusang ho aha mesifa, ho laola lihomone, le ho ntlafatsa ts'ebetso ea liatleletiki ( 1 ).
- Mafura: Mafura a jeoang a fa ’mele oa hao matla, a tšehetsa khōlo ea lisele, ’me a laola mocheso oa ’mele oa hao. Li boetse li u thusa ho monya limatlafatsi le ho laola lihormone tsa hau ( 2 ) ( 3 ).
- Lik'habohaedreite: O mong oa merero ea mantlha ea lik'habohaedreite ke ho fana ka matla 'meleng ( 4 ). Lik'habohaedreite tse ling, joalo ka tse nang le fiber e ngata ea lijo, le tsona li thusa ho laola tšilo ea lijo ( 5 ).
Ke hobane'ng ha li-macros li baloa, eseng lik'halori, lijong tsa ketogenic?
Ka mantsoe a bonolo feela, o hloka ho boloka tlaleho ea li-macros tsa hau ho kena ketosis, bonyane ha u qala.
Lijo tsa hau tsa carbohydrate le mafura li bapala karolo ea bohlokoa ho metabolism ea matla. 'Mele oa hau o sebelisa lik'habohaedreite le mafura bakeng sa matla, empa ha u fuoa khetho,' mele oa hau o tla khetha lik'habohaedreite, kapa glucose, ka linako tsohle.
Ka hona, ho fetela sebakeng se tukang mafura se tsejoang e le ketosis, o tlameha ho fokotsa ho ja ha lik'habohaedreite le tlosa lik'hilojule tseo ka mafura le protheine ( 6 ).
'Mele o mong le o mong oa motho o fapane, empa ka kakaretso, lijong tsa ketogenic, li-macros tsa hau li tla shebahala tjena:
- Protein: 20-25% ea likhalori tsa hau tsa letsatsi le letsatsi.
- Mafura: 70-80% ea likhalori tsa hau tsa letsatsi le letsatsi.
- Lik'habohaedreite: 5-10% ea likhalori tsa hau tsa letsatsi le letsatsi.
Mokhoa oa ho bala li-macros tsa hau
Ka ho sala morao li-macros tsa hau, u ka hlahloba mangolo a phepo e nepahetseng lijong kapa ua batla lijo ho MyFitnessPal, Self Nutrition Data, kapa USDA websaeteng kapa sesebelisoa leha e le sefe se sebeletsang morero o tšoanang, ho hakanya hore u ja liprotheine, mafura le lik'habohaedreite. Empa ho na le mokhoa o bonolo le oa motho ka mong.
Likhakanyo tse kholo tse thathamisitsoeng karolong e fetileng ke likhakanyo feela. Ho kenya ketosis, lijo tsa hau tse kholo li tla ipapisa le sebopeho sa 'mele oa hau, boemo ba ts'ebetso le metabolism.
Ho feta moo, o ka fetola linomoro tsa hau ho ela hloko lipakane tsa hau tsa bophelo bo botle. Ho ja ka khaello ea lik'halori, mohlala, ho ka lebisa ho theola boima ba 'mele. Ho sa le joalo, ho theola lijo tsa hau tsa lik'habohaedreite haholo ho ka lebisa tahlehelong ea mafura a 'mele ha u ntse u boloka mesifa e boima.
Ho theha Macro Meal Planner: Tokisetso ea Lijo bakeng sa Macros ea Hau
Hang ha u bala li-macros tsa hau ka sebali sa keto seo u se khethileng, ke nako ea ho rera lijo tsa hau. Beke e ’ngoe le e ’ngoe, behella ka thōko letsatsi la ho khetha lirisepe tsa hao tsa beke, etsa lethathamo la lintho tseo u tla li reka, ’me u lokisetse lijo tsa hao.
Ho fapana le tumelo e tloaelehileng, ho pheha lijo ha ho bolele hore u lokela ho qeta lihora tse 5 ho isa ho tse 6 u pheha Sontaha se seng le se seng. Mona ke mekhoa e meng ea ho itokisetsa lijo ho boloka nako:
- Pheha metsoako ea bohlokoa feela: En Ho e-na le ho pheha lijo ka ho feletseng, lokisetsa metsoako ea motheo feela eo u tla e ja har’a beke. Ka mohlala, pheha matsoele a likhoho tse 'maloa, u chese meroho, kapa u boloke li-sauces tse sa tšoaneng ka har'a linkho tsa khalase.
- Lokisa lijo: U ka "lokisa lijo" ntle le ho li pheha. Khaola li-veggies, tsamaisa liprotheine tsa hau, 'me u sisinye metsoako e itseng bakeng sa ho itokisa beke kaofela.
- Etsa tsohle ka nako e le 'ngoe haeba ho le molemo ho uena: Haeba u sa batle ho nahana ka ho pheha nakong ea beke ea mosebetsi o phathahaneng, lokisetsa lijo tsa beke le beke hang-hang. Pheha litlolo tsa hau ho tloha qalong ho fihlela qetellong 'me u li boloke ka har'a lijana tsa pele tsa lijo ka sehatsetsing.
Etsa Lethathamo la Mabenkele: Keto Plan Recipe Ideas
Pele o etsa lethathamo la ho reka, o tlameha ho khetha litlolo tsa hau tsa beke. Bala hore na u tla hloka lijo tsa hoseng tse kae, lijo tsa motšehare, tsa mantsiboea, le lijo tse bobebe tse kae tseo u tla li hloka, u nahanne ka lipokano tsa boithabiso, boithabiso ba mosebetsi, kapa liketsahalo tse ling tse tla etsa hore u je lireschorenteng.
Ha u se u tseba hore na u hloka ho pheha lijo tse kae, qala ho khetha litlolo tsa hau. Mona ke mehopolo e meng ea li-recipe ho u qalisa.
Keto menahano ea lijo tsa hoseng
Li-muffin tsa mahe, li-casseroles tsa lijo tsa hoseng, le li-protein tse ngata li etsa hore lijo tsa hoseng li be bonolo ha u tsamaea. Mona ke litlolo tse ling tseo u li ratang ho leka:
- Li-Muffin tsa Lehe la Keto.
- "Oatmeal "ketogenic.
- Casserole ea boroso ea lijo tsa hoseng.
- Lijo tse monate tsa keto crustless quiche.
- Crispy Vanilla Protein Waffles.
Mehopolo ea Lijo tsa Motšehare tse Tlase
Ha u hlophisa moralo oa hau oa lijo tse ngata, nahana ka ho paka lijo tse setseng bakeng sa lijo tsa mots'eare: Etsa li-salads tse monate kapa "li-sandwich" tse entsoeng ka 'muffin o se nang lijo-thollo. Mona ke litlolo tse ling tsa ho sebetsa moralong oa hau oa lijo tsa ketogenic:
- Peach Balsame e Laetse Khoho ea Khoho.
- Sandwich e ntle ka ho fetisisa ea Bell Pepper.
- Li-burgers tsa BBQ tse se nang bohobe tse se nang bohobe.
- Salate e monate ea keto taco.
- Keto e bonolo e hlohlelletsa Fry le li-noodle tsa k'habeche.
Keto dinner mehopolo
Bakeng sa lijo tsa mantsiboea, etsa bonnete ba hore u fumana tekanyo ea protheine. Se ke oa tšoenyeha ka ho ja feela protheine e se nang mafura, joalo ka ha ho le joalo ka lijo tse balang likhalori, le meroho. Bakeng sa lijana tse ka thōko, kenya mahlakoreng a starchy joaloka raese e sootho le litapole tse nang le meroho e makhasi joaloka spinach e sauteed, limela tse halikiloeng tsa Brussels le linaoa tse tala tse kopantsoeng le oli ea mohloaare.
- Ultimate Keto Low Carb Roast.
- Keto low carb meatloaf.
- Pepere tse Ketogenic tsa Italy.
- Barbecued Keto Pork Chops le Linaoa Tse Tala.
- Li-sausage le pepere ka tereing e bonolo.
Li-Appetizers tsa Ketogenic le Li-dessert
Haeba u khomarela li-macros tsa hau, ka linako tse ling li-snacks li ntle ha u ntse u ja lijo tse kang keto. Mona ke li-dessert le li-appetizers ho etsa hore tatso ea hau e be monate le ho boloka sepheo sa hau sa bophelo bo botle.
- Keto avocado stuffed mahe.
- Cheese ea Keto e monate "Fries".
- Ketogenic No-Churn Ice Cream.
- Li-cookie tse bonolo tsa Chokolete Chip Protein.
Theha moralo oa lijo tse kholo ho u thusa ho kena ketosis
Ho kena ketosis, o tla hloka ho boloka tlaleho ea macros ea hau. Macros e kenyelletsa liprotheine, mafura le lik'habohaedreite, 'me u tla hloka ho thibela haholo ho ja ha lik'habohaedreite, ha u ntse u eketsa mafura le liprotheine, ho fallela sebakeng se chesang mafura.
Ka lehlohonolo ho uena, u se u ntse u e-na le litlolo tse ngata tsa lijo tsa hoseng, tsa mots'eare le tsa mantsiboea sebakeng sena sa marang-rang. Ho feta moo, poleiti e 'ngoe le e' ngoe e na le khaello ea lik'habohaedreite, mafura le liprotheine qetellong ea recipe, e leng se etsang hore ho be bonolo hore u boloke tlaleho ea li-macros tsa hau.
Seo u se hlokang feela ke sebali se bonolo.
'Me joalo ka keletso ea litsebi, u ka boloka spreadsheet ea beke le beke ea Excel komporong ea hau ho bala li-macros tsa beke. Mahlohonolo leetong la hau la keto.