I-14 izongezo ezilungileyo kakhulu zokutya kwakho kwe-keto

Ngaba ufuna izongezo ze-keto, okanye ungazifumana zonke izondlo ozifunayo kukutya okufanelekileyo kwindlela yokuphila ye-keto?

Impendulo emfutshane kukuba izongezelelo zinokuququzelela kakhulu ukuphuhliswa kokutya kwakho kwe-ketogenic.

Kunokuba ngumceli mngeni ukufumana zonke izondlo ozifunayo ngelixa usalawula isixa esifanelekileyo seemakhro. Apha kulapho izongezo ze-keto zingena khona.

Yintoni ebangela i-ketosis kunye ukutya ketogenic kuba esempilweni okanye ayixhomekekanga kumgangatho weemacros kunye ne-micronutrients oyidlayo.

Ukulandela i-keto diet ilungileyo, kufuneka uqonde izongezo.

Kutheni izongezo zibalulekile kwi-Keto

Ukutya kwe-ketogenic kuyingqayizivele kuba iguqula imetabolism yakho. Umthombo wamandla omiselweyo womzimba yiglucose esuka kwicarbohydrates, kodwa uyawususa lo mthombo wamandla xa uqala ukutya okune-carbohydrate ephantsi kakhulu.

Ngenxa yoku, umzimba wakho utshintsha iigiya kwaye utshintshele komnye umthombo wamandla: amafutha. Xa oku kusenzeka, umzimba wakho uqala i-ketogenesis - iivenkile zamafutha ziguqulwa zibe ketoni esibindini, ukubonelela ngesinye isibaso samandla.

Usuka ekubeni ngumatshini owondliwe nge-carb ukuya kumatshini otyiswe ngamafutha. Olu tshintsho lukhulu kwaye, njengazo zonke iinguqu, luya kufuna uhlengahlengiso oluthile ngelixa umzimba wakho uzinza. Izongezelelo ze-Ketogenic zikunceda ukuba udlule kolu tshintsho ngaphandle kweziphumo ebezingalindelekanga ezincinci.

Nangona akusoloko kuyimfuneko kwi-ketogenic yokutya, izongezo zinokunceda ngeendlela ezimbalwa ezibalulekileyo:

Ukunciphisa iimpawu ze-keto flu

La keto flu Ngokuqhelekileyo kubangelwa ukungabikho kwamavithamini kunye neemaminerali ngexesha lokutshintshela kwi-ketosis.

Ngokomzekelo, njengoko iiseli zakho zisebenzisa zonke iivenkile ze-glycogen emzimbeni wakho, zilahlekelwa ngamanzi kunye ne-electrolytes ebalulekileyo.

Yiba nezongezo ezifanelekileyo, ezifana ii-electrolyte, inokunceda ukuthintela ukunqongophala kwezondlo ezibangela i-keto flu, kwaye inokunciphisa utshintsho.

Uzalisa njani naziphi na izikhewu zesondlo kwisidlo sakho se-ketogenic

Ngenxa yokuba ukutya kwe-ketogenic akuvumeli iziqhamo okanye imifuno enesitatshi, awukwazi ukuba ungazifumana phi iivithamini kunye neeminerali oye wazifumana kwezokutya. Unokufuna kwakhona isongezelelo sefayibha ukuba ufumanisa ukuba ukwetyisa kwakho kutshintshile kwaye ufuna isambuku esithe chatha.

Izongezelelo ze-Keto zinceda ukukhulula inguqu kwi-keto kuba zinokukunika iivithamini ezibalulekileyo kunye neeminerali njengoko uziqhelanisa nokuzifumana kukutya kwe-keto njengenyama ebomvu, amaqanda, kunye nemifuno ene-carb ephantsi.

Umzekelo, thatha a isongezelelo semifuno Kunokuba luncedo ukuba awukuthandi ukutya okuninzi kwe-kale entsha kunye neminye imifuno enamagqabi.

Xhasa iinjongo zakho zempilo

Izongezelelo ze-Keto zinokuxhasa iinjongo zempilo ezikukhuthaze ukuba uqale ukutya kwe-ketogenic.

Ngokomzekelo, ioli yeentlanzi inokuxhasa umsebenzi ongcono wokuqonda, okuyinzuzo yokutya kwe-ketogenic, ngelixa ioli ye-MCT inokuxhasa amanqanaba e-ketone.

Ukusebenzisa izongezelelo ze-keto kukunceda ube kowona ungcono, kwaye ukuqonda ukuba ezinye izongezo zisebenza njani kwenza kube lula ukwazi ukuba uyazifuna.

I-6 izongezo ze-ketogenic ezilungileyo kakhulu

Ezi zizongezo eziphezulu ze-ketogenic onokuthi uzithathele ingqalelo.

1. Izongezo ze-Electrolyte zeMali yoLuhlu

Ngoxa ukutya izibonelelo ze ketogenic izibonelelo ezininzi zempilo, iiminerali ezibalulekileyo ezifana ne-potassium, i-magnesium, i-sodium, kunye ne-calcium ephuma kuyo ukutya okungekho ketogenic. Ezi electrolytes zilawula ukusebenza kwemithambo-luvo kunye nezihlunu, phakathi kwezinye izinto ezininzi.

Ubume be-carb ephantsi yokutya kwe-keto bubangela ukuba izintso zakho zisuse amanzi angaphezulu, ikhuphe i-sodium kunye nezinye i-electrolytes ezifuna ukuzaliswa.

Amanqanaba aphantsi ale electrolyte, ngakumbi i-sodium kunye ne-potassium, inokukhokelela kwiimpawu ezinjengeentloko, ukukhathala, kunye nokuqhina, eyaziwa ngokuba keto flu.

Ngokuzalisa ezi electrolytes zibalulekileyo ngokutya okanye izongezo, unciphisa iimpawu ze-keto flu ngelixa uzikhusela ekuswelekeni kwexesha elide le-keto.

Ngezantsi zii-electrolyte ezine ekufuneka uziqaphele xa usenza i-keto.

Isodium

Ibhalansi enempilo yesodium emzimbeni iyimfuneko ekusebenzeni kwemithambo-luvo kunye nemisipha. Ukukwazi kwesodium ukugcina amanzi kukwabalulekile ekugcineni ibhalansi yezinye i-electrolyte.

Uninzi lwezidlo zikhuthaza i-sodium encinci, kodwa unokufuna ngakumbi kwi-keto kuba i-sodium ilahlekile ngokulahleka kwamanzi, ngakumbi ekuqaleni kokutya kwe-ketogenic.

Indlela yokufumana i-sodium

Ngelixa awudingi isongezelelo sesodium, unokufuna ukuzalisa i-sodium elahlekileyo kwi-keto ngokuthi:

• Ukongeza ityuwa ekutyeni okanye kwiziselo zakho. Khetha ityuwa yolwandle lwe-Himalayan.
• Bebe umhluzi wamathambo rhoqo.
• Yitya ukutya okutyebileyo ngesodium njengenyama ebomvu okanye amaqanda.

Qaphela: i-sodium inefuthe kuxinzelelo lwegazi. Lawula ukusetyenziswa kwayo ukuba unexhala okanye utyekele kuxinzelelo lwegazi. Imibutho emininzi yezempilo incoma ukuthatha i-sodium engekho ngaphezu kwe-2300 mg ngosuku (i-teaspoon enye).

wemagniziyam

Ukunqongophala kweMagnesium kuqhelekile, kwaye nangakumbi kubantu abalandela ukutya okune-carbohydrate ephantsi. Uvavanyo lwegazi yeyona ndlela ilungileyo yokwazi amanqanaba akho ngokuqinisekileyo, kodwa i-cramps ye-muscle kunye nokudinwa ziimpawu eziqhelekileyo zokunqongophala kwe-magnesium.

izongezo zeMagnesium Banceda ukugcina izinga lentliziyo eliqhelekileyo, ukukhuseleka okunempilo, kunye nomsebenzi we-nerve kunye nemisipha. Isebenza nge-calcium ukugcina amathambo enempilo kwaye ixhasa ngaphezu kwe-300 ukuphendula komzimba, kubandakanywa ukulawulwa kokulala kunye ukugcinwa kwamanqanaba aneleyo e testosterone.

Indlela yokufumana i-magnesium

Unokufumana i-magnesium kukutya okutyebileyo kwe-magnesium njengembewu ithanga, iiamangile, iavokhado, imifuno evela amagqabi aluhlaza y iyogathi enamafutha amaninzi. Kodwa okunye koku kutya kuqulethe iicarbohydrates kwaye kunokuba nzima ukufumana okwaneleyo ukuhlangabezana neemfuno zakho ze-magnesium ngaphandle kokugqithisa i-carbohydrate macros.

Ngaloo ndlela, unokufuna i isongezelelo. Kwabasetyhini, i-320 mg ifanelekile, ngelixa amadoda adinga i-420 mg ye magnesium ngosuku.

Potaziyam

I-Potassium inceda umzimba ukuba ugcine uxinzelelo lwegazi oluqhelekileyo, ibhalansi yolwelo kunye nesantya sentliziyo. Kwakhona kunceda ukudiliza kunye nokusebenzisa i-carbohydrates kunye nokwakha iprotheni..

Indlela yokufumana i-potassium

Rhoqo I-potassium supplementation ayikhuthazwa, njengoko ininzi inetyhefu. Eyona ifunyenwe kwimithombo yokutya epheleleyo ye-ketogenic efana amaqela, imifuno enamagqabi aluhlaza, iavokhado, isalmon y amakhowa.

Calcio

Icalcium inemisebenzi emininzi emzimbeni. Amathambo anamandla ayinxalenye enye kuphela, nangona iwona msebenzi owaziwa kakhulu kwingcamango ethandwayo. I-calcium nayo inoxanduva lokuvala igazi ngokufanelekileyo kunye nokunyanzeliswa kwemisipha.

Indlela yokufumana i-calcium

Imithombo ye-ketogenic ye-calcium ibandakanya intlanzi, imifuno enamagqabi aluhlaza njenge broccoli, zobisi y ubisi non-zobisi (Ngobisi olusekelwe kwizityalo, qinisekisa ukuba alunaswekile okanye iicarbohydrates). Usenokufuna ukongeza nge-calcium ukugquma iziseko zakho. Izongezo ze-calcium ezikumgangatho ophezulu ziquka ivithamin D, eyimfuneko ekuphuculeni ukufunxa.

Bobabini amadoda nabafazi kufuneka malunga ne-1000 mg ye-calcium ngosuku.

2. I-Vitamin D yokomeleza kunye namahomoni anempilo

I-Vitamin D isebenza njengesondlo kunye nehomoni emzimbeni wakho. Iimveliso ezininzi zokutya zomelezwe ngevithamin D kuba kunzima ukufumana okwaneleyo ekutyeni kuphela. Ungayifumana ekukhanyeni kwelanga ngokunjalo, kodwa kuphela kwiindawo ezinelanga elaneleyo. Kwakhona, ukuba selangeni ixesha elide kukubeka esichengeni somhlaza wolusu.

I-Vitamin D inceda umzimba wakho ukuba ufunxe i-calcium, i-magnesium, kunye nezinye iiminerali. Kwakhona kuyimfuneko ukugcina amandla kunye nokukhula kwemisipha, la Ukuxinana kwamathambo, amanqanaba e testosterone enempilo kunye noku ukuxhasa impilo ye-cardiovascular and immune system.

Nangona le misebenzi ibalulekileyo, malunga nesinye kwisithathu sabantu baseMelika abancinci kwi-vitamin D. Gcina ukhumbule ukuba uhlobo oluthintelweyo lokutya kwi-ketogenic diet inokubeka kwindawo ephantsi. ukwanda komngcipheko wokusilela.

Uyifumana njani

Ungafumana ivithamin D kwezinye iindidi zeentlanzi ezinamafutha kunye namakhowa, kodwa oko kumalunga nokutya kwe ketogenic, ngaphandle kokuba utya neemveliso zobisi ezinqatyisiweyo. Ukongezwa nge-400 IU ngosuku kuyacetyiswa.

3. Ioli ye-MCT yokusebenza kakuhle kwamafutha

I-MCT imele i-medium chain triglycerides kwaye luhlobo lwamafutha umzimba onokuwasebenzisa fumana amandla ngoko nangoko endaweni yokuba uwagcine njengamafutha. Ii-MCTs zikunceda ukuvelisa ketoni emzimbeni wakho, okuyimfuneko ukuba ungene kwaye uhlale kwi-ketosis, kuba ngumthombo wamandla osebenzayo ngakumbi kune-glucose (ephuma kwi-carbohydrates).

Ukusetyenziswa kwangoko kwe MCT njengamafutha kubenza babe luncedo kakhulu kwisondlo se-ketogenic ukukugcina ukwimeko ephezulu yamandla ukutshisa amanqatha kwaye uhlangabezane ne-macros yakho yansuku zonke yokutya.

Ungayisebenzisa njani

Ii-MCTs zifumaneka kwi ioli yonkcocon, la ibhotela, i ushizi kunye iyogathi. Kodwa eyona ndlela ilungileyo yokufumana idosi egxininisiweyo enokwetyiswa lula ngumzimba wakho kungokongeza ngayo Ioli ye-MCT ikwimo engamanzi okanye i-oyile ye-MCT engumgubo.

Umgubo weoli we-MCT kudla ngokuba lula ukuba isisu setyiswe kune-MCTs ezingamanzi kwaye inokongezwa kwi-shakes kunye neziselo ezishushu okanye ezibandayo. Sebenzisa ubuncinane isiqingatha okanye inkonzo epheleleyo ngosuku.

4. Ioli ye-krill yentliziyo kunye nengqondo

Umzimba wakho udinga iintlobo ezintathu ze-omega-3 fatty acids: i-EPA, i-DHA, kunye ne-ALA.

Ioli yeKrill ngumthombo obalaseleyo we-bioavailable we-EPA (eicosapentaenoic acid) kunye DHA (i-docosahexaenoic acid), i-omega-3 fatty acids ezimbini ezibalulekileyo ekufuneka uzifumane kwisidlo sakho okanye izongezo; umzimba wakho awukwazi ukuyivelisa ngokwawo.

Olunye uhlobo lwe-omega-3, i-ALA okanye i-alpha-linolenic acid, ifumaneka kukutya kwezityalo ezifana amaqela, imbewu ye-hemp kunye nembewu ye-chia.

Umzimba wakho unokuguqula i-ALA kwi-EPA kunye ne-DHA, kodwa izinga lokuguqulwa liphantsi kakhulu. Yiyo loo nto kungcono ukongeza ngezongezelelo zeoyile yeentlanzi okanye utya iintlanzi ezininzi ezinamafutha aphezulu.

Ngelixa ukutya kwe-keto ngokwendalo kunokuqulatha i-omega-3s, ukutya okuninzi kwe keto kukwaphezulu kwi-omega-6s, ethi kunokubangela ukuvuvukala kwiimali ezigqithisileyo.

Uninzi lwabantu lutya kakhulu i-omega-6s kwaye ayonelanga i-omega-3s, ngoko ke kufuneka uzame umlinganiselo we-1: 1.

I-Omega-3s ibalulekile kwimpilo yengqondo kunye nentliziyo ngeendlela ezininzi. Ukongezwa nge-omega-3s kunokunceda:

• Yilwa nxamnye ukudumba.
• Uyakhulula iimpawu zokudakumba.
• Gcina amanqanaba e-triglyceride yegazi ephantsi (i-triglycerides ephezulu idibaniswa nomngcipheko okhulayo wesifo senhliziyo) njengoko kubonisiwe kwezi zifundo zi-3: isifundo 1, isifundo 2, isifundo 3.
• I-triglycerides ephantsi nangaphezulu kunokutya kwe-ketogenic yodwa, kunye ne-cholesterol ephantsi kunye ne-LDL, i-fat body, kunye ne-BMI.

Kutheni ioli yekrill? izongezo zeoli ye-krill Ziqulethe yonke i-omega-3s kwioli yeentlanzi, kodwa ngezinye iinzuzo ezongezelelweyo. Ioli yeKrill ikwaqulethe i-phospholipids kunye ne-antioxidant enamandla ebizwa ngokuba yi-astaxanthin. I-Astaxanthin iye iimpawu ze-neuroprotective oko kunokunciphisa umonakalo kwingqondo kunye nenkqubo ye-nervous central okubangelwa luxinzelelo lwe-oxidative.

Ngaphandle kokuba utya intlanzi yasendle, enamafutha, egcinwe kakuhle njengesardadi, isalmon kunye ne-mackerel, ezininzi imifuno enamagqabi aluhlaza yonke imihla kunye nenyama yenkomo etyiswe ngengca, kusenokwenzeka ukuba usafuna i-omega-3s eyongezelelweyo.

Uyifumana njani

Ngoxa i-American Heart Association incoma i-250-500 milligrams ye-EPA kunye ne-DHA edibeneyo ngosuku, uninzi lwezifundo kwioli yekrill ezibonisa izibonelelo zempilo zisebenzisa phakathi kwe-300 milligrams kunye ne-3 grams. Oko kufuneka kubonelele malunga ne-45-450 mg ye-EPA kunye ne-DHA edibeneyo ngosuku.

Khetha kuphela izongezo zeoli zekrill ezikumgangatho ophezulu kunye novavanyo olungqongqo ukuze uqiniseke ukuba azinantsimbi enzima kunye nezinye izingcolisi. Ungaqinisekisa kwakhona ukuba umenzi usebenzisa ubuchule obuzinzileyo bokukhangela.

5. Iiketoni zangaphandle ze-ketosis

Iiketoni zangaphandle luhlobo lwangaphandle lweeketoni eziveliswa ngumzimba wakho kwi-ketosis.

Thatha iiketoni zangaphandle Inokuphakamisa amanqanaba akho e-ketone kwaye ikunike amandla ongezelelweyo ngokukhawuleza, nokuba ukwi-ketosis okanye awukho. Ziyinkxaso efanelekileyo yokutya kwe-ketogenic.

Iingenelo ezinokubakho zokusebenzisa iiketoni zangaphandle ziquka:

• Ugqaliselo olukhulu.
• Amanqanaba aphezulu amandla.
• Amandla amaninzi ekusebenzeni ngcono kwezemidlalo.
• Ukunciphisa ukudumba.

6. I-Keto Greens yeNkxaso epheleleyo yeZondlo

Ukuthatha isixa sevithamin kunye nezongezelelo zeminerali kunokuphambana kakhulu, kwaye uninzi lwee-multivitamins azinakukunika indibaniselwano eyiyo ye-keto. A umgubo wemifuno womgangatho ophezulu yindlela elungileyo yokugubungela zonke iziseko zakho zesondlo. Kodwa akukho lula ukuzifumana. Kuba zihlala ziphezulu kwi-carbohydrates.

3 izongezo ze-ketogenic onokuthi uzifune

Nangona ezi zongezo zingabalulekanga njengalezi zingasentla, zinokukunceda lula utshintsho lwakho kwi-ketosis kwaye uqhubeke nokuxhasa ukutya kwakho kwe-ketogenic.

1. L-glutamine

Ubume be-carbohydrate ephantsi yokutya kwe-ketp kunciphisa ukusetyenziswa kweziqhamo kunye nemifuno, eziyimithombo ecebileyo ye-antioxidants. Ii-Antioxidants zibalulekile ekulweni neeradicals zamahhala eziyityhefu ezenza emzimbeni.

I-L-glutamine i-amino acid ephinda isebenze njenge-antioxidant, ngoko ukongeza kunokubonelela inkxaso eyongezelelweyo ukulwa nomonakalo weseli.

Ikwayindlela ebalaseleyo kuye nabani na owenza umthambo ngamandla, enokunciphisa ngokwendalo iivenkile zeglutamine. Ukongezwa kunokunceda ukubuyisela emva komsebenzi ngamnye ukukhusela umzimba kunye nokukhuthaza ixesha elifutshane lokubuyisela.

Ungayisebenzisa njani

I-L-glutamine ifumaneka kwi-capsule okanye ifom ye-powder kwaye idla ngokuthathwa kwiidosi ze-500-1000 mg ngaphambi komnye. qeqesho.

3. 7-oxo-DHEA

Eyaziwa nangokuthi i-7-keto, i-7-keto-DHEA i-oxygen metabolite (imveliso ye-metabolic reaction) ye-DHEA. Uphando lubonisa ukuba lunokuphucula Impembelelo yokunciphisa umzimba kwi-ketogenic diet.

Uphononongo olungahleliwe, oluyimfama oluphindwe kabini, olulawulwa yi-placebo lufumene ukuba i-7-oxo-DHEA, idibene nokuzivocavoca okuphakathi kunye nokutya okuphantsi kweekhalori, ukunciphisa kakhulu ubunzima bomzimba kunye namafutha omzimba. xa kuthelekiswa nokuzivocavoca kunye nokutya okuphantsi kweekhalori zodwa.

Ngamanye amazwi, inokunyusa i-metabolism yakho kunye nemizamo yakho yokulahlekelwa ubunzima.

Ungayisebenzisa njani

La uphando lwangoku icebisa ukuba iyasebenza kwaye ikhuselekile ukuthatha i-200-400 mg imihla ngemihla kwiidosi ezimbini ezihlukeneyo ze-100-200 mg.

4. I-collagen etyiswe ngengca

I-Collagen yenza i-30% yeprotheyini epheleleyo emzimbeni wakho, kodwa yinto abantu abaninzi abasweleyo kuyo. Yiyo loo nto ukongeza kubalulekile.

ICollagen Inokunceda iinwele zakho, iinzipho kunye nolusu zikhule kwaye zibesempilweni, kwaye zinokuphilisa namathumbu avuzayo.

Ingxaki kukuba, ukuthatha isongezelelo se-collagen esiqhelekileyo kunokukukhupha kwi-ketosis, ngoko ke i-collagen ehambelana ne-keto yeyona kufuneka ikhangele.

Ketogenic collagen Eyona nto ingumxube we-collagen kunye ne-MCT yeoli powder. I-powder yeoli ye-MCT inciphisa ukufunxa kwe-collagen emzimbeni, ngoko ingasetyenziselwa ukuphilisa nokubuyisela endaweni yokuguqula ngokukhawuleza kwi-glucose.

Ukutya oku-4 okupheleleyo kokusetyenziswa njengezongezelelo ze-keto

Kukho ezinye iindlela zokutya ezisebenzayo zokuncedisa ukutya kwakho kwe-ketogenic. Cinga ngokuzongeza kwindlela yakho yemihla ngemihla.

1. Spirulina ukunciphisa cholesterol

I-Spirulina yi-algae eluhlaza okwesibhakabhaka equlethe zonke ii-amino acids ezifunwa ngumzimba wakho, iyenza iprotheni epheleleyo. Kwakhona iqulethe i-potassium, i-iron, i-magnesium, kunye nezinye izondlo. I-Spirulina nayo ineempawu ze-antioxidant.

Ukuthathwa kwe-spirulina yonke imihla kuye kwakhona ibonise iziphumo ezilungileyo kuxinzelelo lwegazi kunye ne-cholesterol, ukunciphisa i-LDL ("embi") i-cholesterol kunye nokunyusa i-HDL ("elungileyo") i-cholesterol.

Ungayisebenzisa njani

I-Spirulina inokuthatyathwa kwii-capsules okanye njengomgubo kwaye ixutywe kwi-smoothie okanye amanzi nje alula. Thatha i-4.5 grams (okanye phantse i-teaspoon) ngosuku.

2. I-Chlorella ukulwa nokukhathala

Njenge-spirulina, i-chlorella yenye ukutya okuphezulu kwe-algae eluhlaza.

I-Chlorella iluncedo kakhulu kwizigaba zokuqala ze-keto ukuba ufumana ukudinwa. Iqulethe i-Chlorella Growth Factor, isondlo esiqulethe i-RNA kunye ne-DNA leyo inokunceda ukwandisa ukuthuthwa kwamandla phakathi kweeseli.

Ungayisebenzisa njani

I-Chlorella iza kwi-capsule, ithebhulethi, okanye ifom yomgubo. Qinisekisa ukuba ivavanyelwe ukungcoliseka kwentsimbi enzima. Inokuxutywa kwi-smoothie, amanzi, okanye esinye isiselo yonke imihla.

3. Ingcambu yeDandelion yokufunxa amanqatha

Ukunyuka okubukhali kwi-fat intake kwi-ketogenic diet ekuqaleni kunokubangela ukuphazamiseka kokugaya ukutya kwabanye abantu. I I-Dandelion inceda ukuvuselela ukuveliswa kwe-bile kwi-gallbladder, okukhuthaza ukugaya okungcono kunye nokufunxa kwamafutha, umthombo wayo oyintloko wamandla kwi-ketogenic diet.

Ungayisebenzisa njani

I-Dandelion inokuthengwa kwiingxowa zeeti okanye ngobuninzi ukuba isetyenziswe njengoko kufuneka njengeti. Ukuba uyisebenzisa ngobuninzi, thabatha i-9-12 i-teaspoons (2-3 grams) ngosuku.

4. I-Turmeric ukulwa nokuvuvukala

Ezinye iimveliso zezilwanyana ezikumgangatho ophantsi zinokudumba. Ukuba awunakukwazi ukuchitha imali eninzi kwinyama ekumgangatho ophezulu kunye neemveliso zobisi, ukuthatha amanyathelo ongezelelweyo okuthintela ukudumba ngumbono olungileyo.

Ukongeza kwioli yeentlanzi, i-turmeric kukutya okuchasayo kwendalo okunamandla. Iqulethe i-curcumin, enceda ukulwa nokutya okuvuthayo.

Ungayisebenzisa njani

Pheka nge-turmeric okanye uyidibanise ne-ghee okanye ubisi lwekhokhonathi epheleleyo, ioli yonkcocon kunye nesinamon ukwenza iti turmeric. Ungongeza kwakhona i-pepper encinci emnyama, enokuphucula ukuxutywa kwe-curcumin. Sebenzisa i-2-4 grams (0.5-1 ithisipuni) ngosuku.

Ukusetyenziswa kwezongezelelo ze-ketogenic ukunciphisa utshintsho kunye nokugcinwa

Nangona kunokwenzeka ukuba ufumane yonke isondlo oyifunayo kwi-ketogenic diet, abantu abaninzi abanakutya ngokugqibeleleyo ngalo lonke ixesha.

Iinketho zokongeza kwesi sikhokelo kufuneka zikuncede ugcwalise izithuba kwaye ukwandise ukusebenza kwakho ngelixa ulandela ukutya kwe-ketogenic kwaye ukhokelela impilo enempilo.