Ke kulo nyaka, uthathe isigqibo sokugxila kwimpilo yakho. Uzibophelele ekuqaliseni i-low-carb ketogenic diet ukuze ukwandise kwamanqanaba emandla, kwandisa yakho ukucaca kwengqondo kwaye uzive ungcono ngokwasemzimbeni. Wenze lonke utshintsho, kodwa indlela yokulandela ukutya yinto ongekayiqiqi.
Ukulandela ukutya, kufuneka wenze utshintsho olusebenzayo kwindlela yakho yokuphila. Ukutya ngokugqibeleleyo i-100% yexesha akwenzeki.Kufuneka ube namava obomi ngelixa ushiya indawo yeemeko zentlalo, amakhefu omsebenzi, iziganeko ezingalindelekanga kunye nokuphatha ngokwakho (ngendlela eyakhayo) - yindlela ezinzileyo yokuphila leyo.
Ukutya kwe-ketogenic akwenzelwanga ukuba ibe yifashoni yokutya. Kujongwe ukuba ibe yinguqu epheleleyo yemetabolism kunye nendlela yokuphila, apho umzimba utshisa amanqatha, kungekhona i-glucose, amandla. Ukukugcina ungene ketosis, kufuneka wenze utshintsho lwexesha elide ukusuka kwi-carb ephantsi, ukutya okunamafutha amaninzi.
Ngezantsi, uya kufunda iingcebiso ezisixhenxe malunga nendlela yokulandela ukutya kwe-ketogenic. Ukusuka ekucoceni ikhitshi lakho ukuya ekucwangciseni iminyhadala yentlalontle, uya kufumana iindlela ezinokwenzeka zokwenza ukutya kwe ketogenic kukusebenzele.
Isiqulatho
Indlela yokulandela ukutya: Iindlela ezi-7 zokwenza ukuba kusebenze
Ukuba uyazibuza ukuba ungalandela njani ukutya, ngakumbi ukutya kwe-keto, nanga amanye amacebiso asebenzayo. Uya kufunda indlela yokunciphisa isilingo ngokucoca ifriji yakho, ukucela abahlobo bakho, oogxa bakho kunye nosapho lwakho inkxaso, ukuba ungahlala njani ukhuthazekile kwaye wenze ukutya kwe ketogenic kukusebenzele ixesha elide.
#1: Coca ifriji yakho kunye neekhabhathi
Xa qala okokuqala nge ukutya kwe ketogenic, qiniseka ukuba ucoce ifriji yakho kunye neekhabhinethi. Ukucocwa kwekhitshi ngokupheleleyo kunciphisa isilingo ngokususa ukutya ekhitshini lakho. isicwangciso sokutya. Lahla zonke iimveliso eziphelelwe lixesha okanye ezine-carb ephezulu kwinkunkuma kwaye unikele ngazo zonke ezingonakaliyo, iimveliso ezingavulwanga kwisisa.
Ukuba nguwe wedwa endlwini yakho ozibophelela kwi-ketogenic diet, oku kunokubonisa imiqobo ethile. Ukuba kunokwenzeka, zama ukwenza intsapho yakho ingenelele. Ukuba ukuphelisa ukutya ezithile ezifana epanini, i tortillas o iidizethi ayihlali kakuhle nosapho lwakho, khangela izinto ezithatha indawo ye-carb ephantsi kwezi zinto.
Ukuba ukulahla ukutya okungenamsoco lidabi elilahlekileyo kwikhaya lakho, gcina ezo zinto zifihlwe kwiikhabhathi okanye kwisikhenkcisi (kungekhona kwii-countertops). Uphononongo lubonisa ukuba ukushiya ukutya okungenampilo kwiindawo ezibonakalayo kakhulu kwandisa amathuba okutya ( 1 ).
#2: Cela inkxaso kusapho kunye nabahlobo bakho
Kwiminyaka yakutshanje, intsingiselo yegama elithi “ukutya” iye yanda kakhulu. Ke ngoko, unokufumana amagqabaza angalunganga avela kubahlobo nakwintsapho xa ubhengeza ukuba utya ukutya, nokuba uyenza ngezizathu ezifanelekileyo.
Okokuqala, qonda ukuba nayiphi na intandabuzo evela kubahlobo kunye nosapho ivela eluthandweni. Ngaloo ndlela, uphendula ngeemvakalelo ezifanayo. Xelela abahlobo bakho ukuba ukwenza oku ukwenza imikhwa yokutya okunempilo, uzive ngcono, kwaye uphile ubomi obude, obonwabileyo.
Okokugqibela, amabinzana afana no "Ndizama ukufezekisa injongo kwaye ndicela inkxaso yakho" anokwamkelwa kakuhle, njengoko imema abantu obathandayo ukuba bajoyine uhambo lwakho.
#3: Bhala eyakho Kutheni?
A "kutheni" ayisiyiyo injongo, kutheni sisizathu sakho sokuqala kwindawo yokuqala. Kutheni utshintshela kukutya okunempilo, okune-ketogenic?
Ngaba ufuna ukunciphisa yakho izinga leswekile yegazi, ngaloo ndlela unciphisa umngcipheko wokubandezeleka (okanye ukubuyisela umva) iswekile? Ufuna ukulahlekelwa isisindo ukwazi ukudlala nabantwana bakho kwakhona? Ngaba omnye wabazali bakho okanye umakhulu nootatomkhulu bakho Alzheimer kwaye ufuna ukunciphisa umngcipheko wakho ngokutshintsha ukutya kwakho?
Kutheni le nto kufuneka ibe yeyona nto ikukukhuthazayo ukuba utshintshele kwindlela yokuphila esempilweni. Yibhale phantsi kwaye uyibeke kwindawo ebonakalayo, njenge-nightstand yakho okanye kwifriji.
#4: Cwangcisa ukutya kwakho kwangaphambili
Kwisidlo se-ketogenic, cwangcisa ukutya kwakho Kwangaphambi kwexesha yindlela entle yokuhlala usendleleni. Veki nganye, khupha ikhalenda yakho, uphawule ukuba zingaphi izidlo ozifunayo ngeveki, kuquka namashwamshwam. Xa ufikelela kweli nani, qwalasela "iiyure zolonwabo" kunye noogxa base-ofisini, ukuzibophelela kwezentlalo, okanye iimeko ezizodwa eziya kuchaphazela inkqubo yakho.
Nje ukuba uyazi ukuba zingaphi izidlo ozifunayo, fumana iiresiphi ezisempilweni, ezine-carb ephantsi yonke imihla yeveki. Ukusuka apho, yenza eyakho Uluhlu lokuthenga, yiya evenkileni, uze ubeke bucala 1 ukuya 2 iiyure ngeveki ukuze lungisa ukutya.
Akunyanzelekanga ukuba upheke ukutya ngokupheleleyo: ukunqunqa imifuno, ukuthambisa iiproteni, okanye ukupheka iinxalenye zokutya kunokukunceda ukuba uphumelele.
Ukufumana iingcebiso ezingaphezulu malunga nokucwangcisa ukutya kwakho kwangaphambili, jonga la manqaku aluncedo:
- IiApps ezisi-8 zokucwangcisa ukutya ezonga ixesha
- Eyona nto ilula i-7 Day Keto Meal Regime
#5: Gcina i-snacks enempilo ephantsi ye-carb esandleni
Ukwenza imikhwa emitsha akwenzeki ngokukhawuleza. Lungiselela iziganeko ezingalindelekanga (njengeyure eyonwabileyo kunye nabantu baseofisi) okanye indlala (njengomnxeba kade) ngokugcina i-snacks ephantsi ye-carb esandleni.
Iinketho zesnack njengemifuno esikiweyo, i-hummus ye-carb ephantsi, keto friendly iyogathi, amaqanda abilisiwe, okanye umxube womzila owenziwe ekhaya unokuphepha ukuwela ekutya okukhawulezayo okanye ukumisa kwivenkile yekona.
Nazi ezinye iinketho ezilungileyo zesnack onokuzigcina kwidesika yakho, isipaji, okanye ibhegi yokuzivocavoca efana nale mivalo yeketo:
Okanye ezi zishwamshwam zinokukuvumela ukuba uye kwi-cinema kwaye wonwabele imovie ngokuzolileyo ngaphandle kokutya iipopcorn okanye iitships:
- SE Awuzange unamava amasi. Sijike iitapas ezincinci, ezibonakala ngathi ziqhelekile zesonka samasi sazenza iisandwiches zesonka samasi eziphuphileyo, onokuthi uzonwabele kuyo yonke indawo, nokuba kuphi ...
- Ukuba Akukho Carb Snack Puffed Cheese Cheeses ayinazo iicarbohydrates kwaye ke ngoko zisnacks ezintle zekhabhu ephantsi okanye ukutya kweketo.
- Iprotheni ephezulu Iisandwich ze-Cheese zizityebi kwiprotheni (kuxhomekeke kwiindidi zeeshizi ukusuka kwi-7 ukuya kwi-9 g ngenxalenye ye-20 g). Zikulungele ukutya okutyebileyo kwiprotheyini.
- I-Luten Free kunye neVegetarian Cheeses yi-snack enkulu ye-Keto yokutya okungenagluten. Ezi bhola zetshizi zenziwe ngelabhu yemifuno, izenza zigqibelele ...
- Okusebenzayo Isingxobo esincinci Iitshizi zihanjiswa ngeengxowa eziphathekayo ezincinci. Nokuba ufuna ukonwabela phi iitshizi, ngeengxowa ezincinci, zihlala zihlala zintsha kwaye ...
#6: Cwangcisa kwangaphambili iimeko zentlalo
Xa uqala isicwangciso sokutya se-carb ephantsi, ukujongana iimeko zentlalo kunokuba nzima. Zama ukucwangcisa ezi ziganeko kwangethuba, khangela iimenyu zokutyela kwi-intanethi phambi kokuba wenze ubhukisho, kwaye ubone ukuba yintoni iziselo ezine-carb ephantsi Uyakwazi uku-odola ngexesha lolonwabo.
Ukuba uyacwangcisa iiholide okanye uye endlwini yomhlobo wakho njengondwendwe, soloko uthembisa ukuzisa isitya. Ngokhetho lwe-keto olukhoyo, uya kuba lula ukufikelela kwii-bagels.
Ekugqibeleni, hlaziya iingcebiso zokutya ezimbini kunye ezintlanu kolu luhlu. Xelela abahlobo bakho okanye osebenza nabo ukuba uzama ukwenza utshintsho oluhle kwindlela yokuphila; Bacele ukuba bangakuniki ukutya okungakufanelanga ukutya kwakho. Unako kwakhona ukugcina i-low-carb snacks esandleni njengendlela yokugqibela.
#7: Musa ukucinga nge-Keto njengento yexesha elifutshane
Ukuba ujonge ukulandela ukutya okuqhelekileyo ukuze unciphise umzimba, uya kudana kakhulu. Ukutya kwe-Keto kwenzelwe ukuba ibe yindlela yokuphila, onokuthi uyigcine ixesha elide.
Fumana iindlela zokwenza ukutya kwe-ketogenic kusebenzele wena, usapho lwakho, kunye nendlela yakho yokuphila. Ukuba uthanda iilekese, Shumi ngesandla iidessert ketogenic, ukuze ningahendeki nge ice cream (Ingcebiso yePro: yenza ibhetshi uyigcine kwisikhenkcisi.)
Ukuba usebenza kwintsimi apho uhamba rhoqo okanye utyela rhoqo, fumana ukuba yintoni izitya zokutyela eziphantsi kwekhabhothi ungabuza. Okanye, ukuba ikhaya lakho linesiphithiphithi kusasa, lungisa isidlo sakusasa kubusuku obungaphambili ukuze ungayi eStarbucks uyokufumana ikofu yokuya.
Ukulandela isicwangciso sokutya kwe-ketogenic akuthethi ukuyilandela ngokugqibeleleyo, i-100% yexesha. Kuthetha ukufumana iindlela zokwenza le ndlela yokuphila ikusebenzele.
Ukulandela ukutya, kwenze kube yindlela yokuphila
Ukutya kwe-ketogenic yindlela yokuphila, kungekhona ukutya kwexesha elifutshane. Injongo yokutya kwe-ketogenic kukutshintshela kwindawo yokutshisa i-fat-fat, apho kutshiswa amanqatha ketoni ukufumana amandla.
Ukwenza ukutya kwe-ketogenic kufane nendlela yakho yokuphila, kuya kufuneka uqiniseke ukuba ihambelana neshedyuli yakho, ikhaya kunye neenjongo zobungcali. Lahla ukutya okunecarbohydrate eninzi ekhitshini lakho, cela abahlobo bakho ukuba bakuxhase kwiinjongo zakho, cwangcisa ukutya kunye neemeko zentlalo, kwaye uqale ngenjongo eqinileyo.
Nanini na xa uziva ucinezelekile yizibophelelo zentlalo okanye ishedyuli exakekileyo, la maqhinga ayakunceda ukuba ubuyele endleleni.Ngoku ukuba uyazi indlela yokulandela ukutya, lixesha lokuba uqale ukucwangcisa ukutya kwe-ketogenic. Ukuba ufuna iingcebiso, funda oku Isikhokelo esiBalulekileyo kwi-Keto Meal Prep ngaphandle kokuzama ukuqala ukukhetha ukutya kwakho, ukwakha uluhlu lwezinto ezithengiweyo kunye nokupheka ukutya kwakho kwekhabhu ephantsi.