Ukutya kwe-ketogenic kukutya okuphantsi kwe-carbohydrate, iprotheni ephezulu. amafutha ethandwayo ngenxa yeziphumo zayo ezimangalisayo ekulahlekeni kobunzima kunye neenzuzo zempilo impilo ithatha ukuba.
Uphononongo lokutya kwe-Keto lubonisa ukulahleka kwamafutha ngokukhawuleza, ukuncipha kokutya, amanqanaba aphezulu amandla, isimo sengqondo esingcono, amanqanaba asezantsi okudumba, ukunciphisa ukuchasana I-insulini nokunye okuninzi ( 1 )( 2 )( 3 )( 4 ).
Kweli nqaku, uya kufumana isicwangciso esicacileyo sokutya kwe-ketogenic, iiresiphi ze-keto ezilula, uluhlu lokuthengwa kwe-keto, kunye neengcebiso ezincedo zokuphelisa amathandabuzo amakhulu xa uqala kwi-keto yokutya.
Isiqulatho
Amanyathelo ama-4 okuqala kubaQalayo beKeto
La manyathelo alula ngokwentelekiso, kodwa anokukunceda ukuba uzibekele impumelelo ngaphambi kokuba ungene kwi-carbs yokusika, ukuthatha uhambo lokuthenga i-keto, okanye ukupheka iiresiphi ze-keto.
# 1: bala iimacros zakho
Ukutya okupheleleyo kwe-keto kujikeleza ekufezekiseni kunye nokugcina imeko ye-metabolic ketosis, nto leyo efuna ukutshintshwa kwicarbohydrates ukuya kwi-fat for fuel.
Ngokuqhelekileyo, i-carbohydrates oyidlayo iguqulelwa kwi-glucose ngexesha lokugaya, apho ingqondo yakho, izihlunu kunye namalungu asebenzisa njengomthombo wamandla.
Kodwa xa utya icarbohydrates encinci kakhulu, umzimba wakho uqalisa ukwaphula amafutha amaninzi (amafutha agciniweyo, kunye namafutha okutya), kwaye isibindi sakho sivelisa iiketones ezizezinye zefuthe lobuchopho.
Ukufezekisa i-ketosis, kufuneka utye umlinganiselo ochanekileyo we-macronutrients (iprotheni, i-fat, kunye ne-carbohydrates).
# 2: funda ukubala i-net carbs
Ukubala i-net carbs yakho kubaluleke kakhulu njengokwazi ukuba zeziphi iimacros onokuzitya.
Uninzi lwabantu lunokuhlala kwi-ketosis ngokutya i-20-50 grams ye-net carbs okanye ngaphantsi ngosuku, okungekho nzima ukuyifumana, kodwa kufuneka ufunde ukufunda iilebhile ukuze ufumane umxholo womnatha. iicarbohydrate yokutya.
# 3: Yila isicwangciso sokulungiselela ukutya
Ngaphandle kokuba unexhala lokuchitha ixesha elininzi upheka kwaye ucoca yonke imihla, uya kufuna ukuyazi kakuhle ukulungiswa kwangaphambili kwe ukutya. Ngaba awuzange uyenze? Ungakhathazeki, ilula kakhulu. Kwanokulungiselela imithombo yeprotheyini embalwa okanye ukuhlamba imifuno yakho kanye xa ufika ekhaya uvela kwivenkile yokutya kunokunceda ukwenza umsebenzi wesikolo wasekhaya ube lula kwaye ukhawuleze.
# 4: gcina ezinye izinto
Ungangena kwi-ketosis, ulahlekelwe isisindo, kwaye ube nempilo ngaphandle kokuqonda okusisiseko kwe-keto kunye nesicwangciso sokutya esisekwe kukutya okupheleleyo.
Nangona kunjalo, nalu uluhlu lwezinto ze-keto (hayi ukutya) ezinokwenza uhambo lwakho lwe-keto lube lula kwaye lube lonwabe ngakumbi:
- Imichilo yovavanyo lweKetone ukuqinisekisa ukuba uhlala kwi-ketosis.
- Imivalo yesnack I-High-Protein Keto yesondlo sokuhamba.
- Isikali sokutya kwiiresiphi ze-keto.
- Izikhongozeli zokuGcina ukutya kweglasi ukusetyenziswa kwefriji kunye nokuhamba (qwalasela iimilo ezimbalwa ezahlukeneyo kunye nobukhulu besitya esisodwa, isahlulo sokutya okuqinileyo, isuphu kunye nesityu, kunye nenxalenye yosapho).
- Iingxowa zomkhenkce.
- Ii-electrolyte zeKeto ukwenzela amanzi, ngakumbi ukuba usebenza rhoqo.
- Ioli ye-MCT o Umgubo weoli we-MCT ukufezekisa i-ketosis ngokukhawuleza kunye nokulawula iimpawu keto flu.
- Lawula inqanaba lokutshisa amanqatha kunye nokulahlekelwa ubunzima ngokulula: I-Ketones iyona nto ibonisa ukuba umzimba ukwimeko ye-ketogenic. Babonisa ukuba umzimba uyatshisa ...
- Ilungele abalandeli be-ketogenic (okanye i-low-carbohydrate) yokutya: usebenzisa imicu unokulawula umzimba ngokulula kwaye ulandele ngokufanelekileyo nakuphi na ukutya okune-carbohydrate ephantsi ...
- Umgangatho wovavanyo lwebhubhoratri ezandleni zakho: zitshiphu kwaye zilula kakhulu kunovavanyo lwegazi, ezi ziqwenga eziyi-100 zikuvumela ukuba ujonge inqanaba leeketone kuyo nayiphi na ...
- - -
- LINGANISA UKUBA UTSHISA NGAMAFUTHA: Imicu yokulinganisa umchamo weLuz Keto iya kukuvumela ukuba wazi ngokuchanekileyo ukuba i-metabolism yakho itshisa amanqatha kwaye kweliphi inqanaba le-ketosis kwindawo nganye ...
- IREFRENSI YE-KETOSIS ESHICIWE KUMAZIMBA NGAMNYE: Thatha imicu kunye nawe kwaye ujonge amanqanaba akho e-ketosis naphi na apho ukhoyo.
- KULULA UKUFUNDA: Ikuvumela ukuba utolike iziphumo ngokulula nangokuchaneka okuphezulu.
- IZIPHUMO NGEMIZUZWANA: Ngaphantsi kwemizuzwana eyi-15 umbala womgca uya kubonisa ukuxinana kwemizimba yeketone ukuze ukwazi ukuvavanya inqanaba lakho.
- YENZA I-KETO DIET NGOKUKHUSELEKILEYO: Siza kuchaza indlela yokusebenzisa imicu ngokweenkcukacha, iingcebiso ezilungileyo ezivela kwiingcali zezondlo zokungena kwi-ketosis kunye nokuvelisa indlela yokuphila enempilo. Yamkela kwi...
- UKWANDISA I-KETONS: Umthombo wococeko oluphezulu kakhulu lwe-C8 MCT. I-C8 MCT kuphela kwe-MCT eyandisa ngokufanelekileyo iiketoni zegazi.
- UKUTYELWA KULULA: Uphononongo lwabathengi lubonisa ukuba bambalwa abantu abafumana isisu esibuhlungu esibonwa nge-oyile ye-MCT ecocekileyo. Ukungagayeki okuqhelekileyo, ilindle ...
- I-NON-GMO, PALEO & VEGAN SAFE: Le oyile ye-C8 ye-MCT yendalo yonke ifanelekile ukusetyenziswa kuzo zonke izidlo kwaye ayinayo i-allergenic ngokupheleleyo. Ayinangqolowa, ubisi, amaqanda, amandongomane kunye ...
- AMANDLA EKETONE ENGCACILEYO: Yandisa amanqanaba amandla ngokunika umzimba umthombo wamafutha we-ketone wendalo. La mandla acocekileyo. Ayinyusi iswekile yegazi kwaye inempendulo eninzi ...
- KULULA KULO NAKUPHI NA UKUTYA: C8 MCT I-oyile ayinavumba, ayinancasa kwaye inokutshintshwa ioyile yesintu. Kulula ukuxuba kwiprotein shakes, ikofu engangenwa bulletproof, okanye ...
- [ I-MCT OY POWDER ] I-Vegan ye-powder powder supplement, esekelwe kwi-Medium Chain Triglyceride Oil (MCT), ephuma kwi-Coconut Oil kunye ne-microencapsulated nge-gum arabic.
- [I-VEGAN EFANELEKILEYO MCT] Imveliso enokuthi ithathwe ngabo balandela iVegan okanye iVegetarian Diets. Akukho Allergens njengobisi, Akukho Swekile!
- [ I-MICROENCAPSULATED MCT ] Sifake i-microencapsulated ioli yethu ye-coconut ephezulu ye-MCT sisebenzisa i-gum arabic, i-fiber yokutya ekhutshwe kwi-resin yendalo ye-acacia No...
- [ AKUKHO I-OLI YE-PALM ] Uninzi lweeoli ze-MCT ezikhoyo zivela kwisundu, isiqhamo esine-MCTs kodwa umxholo ophezulu we-palmitic acid Oli yethu ye-MCT ivela kuphela...
- [ UKWENZA E-SPAIN ] Yenziwe kwilabhoratri eqinisekisiweyo ye-IFS. Ngaphandle kwe-GMO (i-Genetically Modified Organisms). Izenzo ezilungileyo zokuvelisa (GMP). Ayiqulathanga iGluten, Iintlanzi,...
- Kutheni uthatha i-WeightWorld ePure raspberry Ketone? - I-capsules yethu ye-Raspberry Ketone ecocekileyo esekelwe kwi-extract raspberry ecocekileyo iqulethe i-concentration ephezulu ye-1200 mg nge-capsule kunye ...
- I-High Concentration Raspberry Ketone Raspberry Ketone - I-capsule nganye ye-Raspberry Ketone Pure inikeza amandla aphezulu e-1200mg ukuhlangabezana nexabiso elinconywayo lemihla ngemihla. Owethu...
- Inceda Ukulawula i-Ketosis - Ukongeza kokuhambelana ne-keto kunye ne-low-carb diet, ezi capsules zokutya zilula ukuthatha kwaye zinokongezwa kwindlela yakho yemihla ngemihla, ...
- I-Keto Supplement, i-Vegan, i-Gluten Free kunye ne-Lactose yamahhala-I-Raspberry Ketones yi-premium-based based essence esebenzayo yendalo kwifom ye-capsule. Zonke izithako zisuka...
- Yintoni iMbali yeWeightWorld? -I-WeightWorld lishishini elincinci losapho elineminyaka engaphezu kwe-15 yamava. Kuyo yonke le minyaka siye saba luphawu lwebenchmark kwi ...
- Kutheni le nto yethu iRaspberry Ketone Supplement Plus? -Isongezelelo sethu se-ketone yendalo iqulethe umthamo onamandla we-raspberry ketones. I-ketone complex yethu iqulethe ...
- I-Supplement to Help Regulate Ketosis-Ukongeza ekuncedeni naluphi na uhlobo lokutya kwaye ngakumbi i-keto yokutya okanye i-carbohydrate ephantsi yokutya, ezi capsules zikwalula uku ...
- Idosi yemihla ngemihla yeKeto Ketos enamandla kwiinyanga ezi-3 -Isongezelelo sethu se-raspberry ketone yendalo kunye ne-raspberry ketone formula enamandla kunye neRaspberry Ketone ...
- Ifanelekile kwiVegans kunye neVegetarians kunye neKeto Diet - iRaspberry Ketone Plus iqulethe iindidi ezinkulu zezithako, zonke ezisekelwe kwizityalo. Oku kuthetha ukuba...
- Yintoni iMbali yeWeightWorld? -I-WeightWorld lishishini elincinci losapho elineminyaka engaphezu kwe-14 yamava. Kuyo yonke le minyaka siye saba luphawu lwereferensi ...
- I-VERSATILE: Iingxowa ze-ice cube azifanelekanga kuphela ukwenza iibhola ze-ayisikrimu eziqhelekileyo, kodwa kunye neziselo ezibandayo kunye nejusi!
- OKUSEBENZAYO: Iityhubhu zomkhenkce zinokususwa ngokwazo kwaye ngokulula ngokukrazula iphepha leplastiki.
- I-HYGIENIC: Ngenxa yokuba umkhenkce wenziwa ngaphakathi engxoweni, iityhubhu zakho zomkhenkce ziya kuhlala zikhuselwe ngokucocekileyo ekudibaneni nokunye ukutya okusefrijini.
- KULULA UKUSEBENZISA: Umsebenzi olula: galela nje amanzi kwipakethi yomkhenkce, ujike ibhegi kwaye ivale enkosi ngokuvalwa ngokuzenzekelayo.
- UMDA WOKUNIKEZELWA: I-50x yengxowa ye-ice cubes
- I-Kerl-Ingxowa yeebhola ze-360 zeebhola (ngokuvalwa ngokuzenzekelayo)
- Ukulungiswa okulula kakhulu kweebhola zeqhwa. Ngomlambo okhanyayo wamanzi vumela isikhwama sizalise ngamanzi kwaye ngokufanayo.
- Ukuvalwa okuzenzekelayo okuvala ibhegi. Beka isikhwama kwifriji.
- Emva kokumisa, iibhola ezizodwa zinokususwa ngokulula kakhulu engxoweni.
- Iipakethe zomkhenkce zeKerl's polyethylene azinetyhefu kunye nokugcwaliswa komhlaba kungathathi hlangothi.
- IISETHI YE-18 YEZIGCAWU ZOKUTYA zeglasi - Le seti ibandakanya izikhongozeli zeglasi ezi-9 kunye nezivalo zeplastiki ezi-9 ezicacileyo. Izikhongozeli zinobukhulu obahlukeneyo kunye neemilo. Kukho izikhongozeli ezimilo ezi-2 ...
- I-PREMIUM BOROSILICATE GLASS KUNYE NE-BPA YEPLASTIK YAMAHHALA-Izikhongozeli zeglasi zokutya ziyilwe ngononophelo kwaye zenziwe ngeglasi eyomelele kakhulu ye-borosilicate kunye ...
- I-AIRTIGHT TECHNOLOGY LIDS-Iziciko zilula ukuzivula nokuvala ngeelatshi ezine ezinegasket yerabha eyenza isitywina esiqinileyo sokugcina ukufuma ngaphandle. Izikhongozeli...
- I-MICROWAVE NE-FREEZER IKHUSELEKILEYO - Izikhongozeli zeglasi zikhuselekile kwi-microwave kunye ne-oveni (azinazo iziciko) (ukuya kuma-450 ℃) kwaye zikwakhuselekile. Oku kubenza...
- KULULA UKUCOCWA NOKUGCINWA-Izikhongozeli zokugcina ukutya kweglasi zisitshixo sokuhlamba izitya zikhuselekile ukucocwa ngaphandle kokuphazamiseka. Zinokugcinwa naphi na njengoko zinjalo ...
- Iseti yezikhongozeli ezisi-7 zokutya zeglasi kunye neziciko ezihambelanayo: Izikhongozeli ezi-2 ezixande 1.023 ml, izikhongozeli ezi-2 ezixande 455 ml, isikhongozeli esi-1 esingqukuva 796 ml, kunye ne-2...
- Ukucoca kulula: Izikhongozeli zeglasi ezingeyobhorosilicate zeglasi ezingazukwazi ukufunxa amabala okanye amavumba, zixhathise ukubola kwaye kulula ukuzicoca.
- IPlastiki engenamoya ye-BPA: Iziciko zeplastiki zitshixa ngokukhuselekileyo kwaye ziquka iringi yesilicone yotywino oluqinileyo, olungavuziyo.
- I-oveni, i-microwave, ifriji kunye ne-dishwasher ikhuselekile, isiseko seglasi. I-top-rack dishwasher-ekhuselekileyo izivalo zeplastiki
- Iinjongo ezininzi: Izikhongozeli zeglasi ezineziciko zikulungele ukugcina ukutya (okufana nepasta), ukusa ukutya emsebenzini okanye ukukusebenzisa njengesitya sokutya okulungisiweyo.
- isitya sokuthutha ukutya
- Iphakheji: Iqhekeza eli-1
- isikhongozeli esipakishwayo
- ngevalve yomphunga
- Ukumelana nokothuka kweThermal
Ukuba awukakulungeli ukuthenga izinto ezongezelelekileyo okwangoku, musa ukoyiswa kukucinga ngokuchitha imali. Njengoko uza kufunda, i-smart keto grocery shopping ingaphantse ifikelele kwixabiso eliphantsi njengako nakuphi na ukutya okunempilo.
Ukutya okulungileyo kwe-keto-friendly kwisicwangciso sakho sokutya
Xa uqala ukutya kwe-ketogenic, kunokubonakala ngathi ukhawulelwe kuluhlu olufutshane kunye noluthintelweyo lokutya. Kodwa oko kwakungenakuba ngaphezu kwenyaniso.
Unokubandakanya uninzi lwemifuno, iimveliso zezilwanyana ezininzi ezisempilweni njengenyama ephilayo, amaqanda, kunye nentlanzi, kunye nentaphane yamafutha asempilweni. Kukho nendawo yencasa iziqhamo keto-friendly.
Funda ukuze ufunde ukuba yeyiphi i-carb ephantsi, ukutya okunamafutha aphezulu kunokuxhasa ngcono iinjongo zakho ze-keto.
Amafutha: Awona mafutha e-13 angcono kakhulu eMpilweni kwi-Ketogenic Diet
Kwi-keto, malunga ne-70% yeekhalori zakho zemihla ngemihla ziya kuvela kumafutha.
Ukuqinisekisa ukuba ukutya kwakho kwe-keto kunempilo, kufuneka ukhethe amafutha akumgangatho ophezulu - lawo avela kwimithombo yokutya egcwele izondlo-ezixineneyo, hayi amanqatha adumbayo agqitywe ngokugqithisileyo afumaneka kukutya okuqhelekileyo kwaseMelika okanye kweYurophu.
Zininzi amafutha kunye namafutha okufuneka uwaphephe, kubandakanywa nezo ziphuma kwi-oyile yembewu esetyenzisiweyo (ehlala ifumaneka kwi-salad dressings kunye namafutha okupheka aphezulu), inyama epakishweyo epakishweyo, kunye "nokutya kwesonka samasi," ukukhankanya ezimbalwa.
Eminye yemithombo engcono kakhulu yamafutha asempilweni kwi-keto yokutya ibandakanya:
- Inyama etyiswe ngengca kunye nenyama yamalungu.
- Ukutya kwaselwandle okubanjwe endle.
- Ibhotolo etyiswe ngengca kunye neghee.
- Amaqanda atyiswe.
- Ioyile yekhokhonathi.
- Ibhotolo yekhokhonathi.
- Ioli ye-MCT y Umgubo weoli we-MCT.
- Ioyile yomnquma eyongezelelweyo.
- Ibhotolo yeCocoa.
- Ioyile yesundu.
- Iiavokhado kunye neoli ye-avocado (eyona ndlela ilungileyo yokupheka ngokushisa okuphezulu).
- Amandongomane eMacadamia kunye neoli ye-macadamia nut.
- Amandongomane, iibhotolo zamandongomane, kunye nembewu ngokumodareyitha.
Iprotheyini: Imithombo ye-9 yeProtheyini egqwesileyo kwi-Ketogenic Diet
Ukutya okuqhelekileyo kwe-ketogenic kubandakanya i-protein ephakathi okanye malunga ne-20-25% yeekhalori ezipheleleyo ezivela kwiprotheni. Kodwa abanye abantu, ngokukodwa iimbaleki, bakhetha i-30-35% yeekhalori zabo zemihla ngemihla kwiiprotheni.
Ngamanye amazwi, iprotheni yeyesibini ixhaphake kwi-macronutrient kwi-keto emva kwamafutha. Kwaye njengamafutha, ukukhetha imithombo yeprotheyini ephezulu kubaluleke kakhulu ekuqinisekiseni ukuba ukutya kwakho kwe-keto kuhlala kucocekile kwaye kusempilweni.
Ngokubanzi, kuya kufuneka uye kwimithombo yeprotheyini yezilwanyana eziphilayo, ezithengwe ekuhlaleni okanye kufutshane nomthombo njengoko unokuzifumana. Ingca etyiswe, idliwe, okanye ibanjwe endle xa kunokwenzeka.
Iprotheni yezilwanyana "lima kwimizi-mveliso"Okanye ivela kwi-concentrated animal feeding operations (CAFO) iqulethe iihomoni, ii-antibiotics, izibulali zinambuzane, kunye nezinye iityhefu ezingafumanekiyo kwi-organic, inyama etyiswe ngengca, amaqanda kunye neemveliso zobisi.
Imithombo yeprotheyini yezilwanyana ezityisiweyo ikwathande ukuba ne-micronutrients eninzi kunye neprofayili ye-asidi enempilo ( 5 )( 6 ).
Iinketho ezilungileyo zeprotheyini keto ukusetyenziswa rhoqo kulandelayo:
- Amanqatha, amasikwe enziwe ngengca enyama efana nenyama yenkomo kunye nenyama yenkomo.
- Inyama yenkukhu, idada, okanye iturkey.
- Iingulube zehagu okanye ezinye izicucu ezifana ne-sirloin, i-bacon enganyangekiyo okanye enyangwa ngokwemvelo (akukho swekile eyongeziweyo), okanye i-ham.
- Intlanzi, kuquka i-mackerel, ityhuna, i-salmon, i-trout, i-halibut, i-cod, i-catfish, kunye ne-mahi-mahi.
- Ukutya kwaselwandle okunjengeembatyisi, iiclams, oononkala, iimbaza, iilobster.
- I-Viscera.
- Amaqanda apheleleyo
- Uluhlu lwasimahla lobisi, ngakumbi ibhotolo etyiswe ingca, i-cream enzima kunye ne-cottage cheese (hlala uye kwi-fat-fat milk xa kunokwenzeka, ukuphepha iinketho ezinamafutha aphantsi njengoko zenza oku kwehla kwamafutha aneswekile).
- Keto whey protein ingca, ngakumbi emva koqeqesho kunye nokungena iinyikima ezinomsoco.
IiCarbs: Imithombo ye-17 ye-Keto-Friendly Carbohydrate
Njengoko usenokuba uqaphele kwiziphumo kwizibalo zakho macronutrients, Kwi-keto, malunga ne-5-10% yeekhalori zakho ziya kuvela kwi-carbohydrates.
La i-carbohydrate ephantsi kakhulu kwi-keto yinto evumela umzimba wakho ukuba utshise amanqatha njengawo fuel.
Kwiicarbohydrate ezimbalwa ozisebenzisayo, ukukhetha imithombo yolwazi ekumgangatho ophezulu kwaye uthintele iicarbohydrates ezicutshungulwayo okanye iswekile eyongeziweyo zikwayinto ebalulekileyo kwimetabolism enempilo.
Khetha ukhetho oluxineneyo lwezakhamzimba, olusezantsi-net-carb, olunje:
- Imifuno enamagqabi njenge kale, isipinatshi, i-chard, i-bok choy, kunye ne-lettuce yaseRoma.
- URadicchio.
- Ibrussels sprouts.
- Ibrokholi
- Icauliflower.
- I-asparagus.
- IArtichokes
- Isileri.
- Netyhukhamba.
- Uzucchini.
- Amakhowa.
- Kohlrabi
- Itswele.
- Iipepile.
- Umngqusho wespaghetti.
- Amaqunube kunye namaqunube.
- Imbewu yeChia kunye neflakisi.
Ukutya okunempilo, okune-carb ephantsi kwezityalo kutyebile kwi-polyphenol antioxidants, enokuncedisa imiphumo yokuchasana nokudumba kwee-ketones eziveliswa ngumzimba wakho kwi-ketogenic diet ( 7 )( 8 ).
Ezi imithombo esempilweni yeecarbohydrates Zikwaphezulu kwifiber, exhasa ukugaya kunye nempilo yamathumbu.
Imifuno enefayibha ephezulu, amandongomane, kunye nembewu inokuthoba iswekile yegazi, yehlise umngcipheko wohlobo lwe-2 yeswekile, kwaye yehlise umngcipheko wesifo sentliziyo kunye nesifo sohlangothi ( 9 )( 10 ) ( 11 )( 12 )( 13 ).
Kwaye ngobuchule obuncinci, unokwenza izinto ezinempilo, ezisezantsi ze-carb endaweni yokutya okungavumelekanga kwi-keto, njengokusebenzisa i-zucchini noodles ukwenza le pasta. keto ikonofile parmesan lula amanyathelo amabini.
Nangona kunjalo, kukho i-caveat enye ekufuneka uyikhumbule. Nangona imithombo ye-carbohydrate engasentla i-keto-friendly, kuya kufuneka unciphise ukutya kwakho kwe-carbohydrate okanye awuyi kugcina imeko ye-carbohydrate. ketosis.
Xa uthandabuza, unokuhlala ubeka iliso kwi-glucose yakho igazi emva kokutya kwaye uzame eyakho amanqanaba e-ketone ukuqinisekisa ukuba awutyi kakhulu iicarbohydrates kunye nomngcipheko wokuphuma kwi-ketosis.
Emva koko, qalisa ukusebenzisa isicwangciso sokutya se-7-day keto.
Isicwangciso esilula kakhulu seentsuku ezi-7 ze-Keto Diet kubaqalayo
Esi sicwangciso sokutya kwe-keto siqulethe iiresiphi ezikhawulezayo ukulungiselela, kodwa zinencasa kwaye zinesondlo, ngoko ke wonke umntu kwintsapho yakho, nokuba yi-pickiest of palates, ngokuqinisekileyo uya kuyonwabela. Keto-friendly desserts nazo zibandakanyiwe.
Njengoko uskrolela ezantsi, uya kubona ixabiso leveki lokutya kwe-keto yabaqalayo, emva koko, kuluhlu olucetyiswayo lokuthenga.
Nantsi iisampulu yesicwangciso sokutya se-keto esilula kwiintsuku zakho ezisi-7 zokuqala:
Usuku lwe-1:
- Isidlo sakusasa: Keto Breakfast Casserole kunye Bacon, Iqanda kunye Cheese.
- Isidlo sasemini: Isaladi ye-Zesty Keto Taco.
- Ukutya isidlo sangokuhlwa: Quick Keto Iqanda Roll kwisitya.
- I-Snack / Dessert: 2 imizuzu keto cake.
Usuku lwe-2:
- Isidlo sakusasa: I-Leftover Breakfast Casserole kunye ne-Bacon, Iqanda, kunye ne-Cheese.
- Isidlo sasemini: I-Leftover Quick Keto Egg Roll kwisitya.
- Ukutya isidlo sangokuhlwa: Isaladi intsalela Zesty Keto tacos.
- I-Snack / Dessert: I-Creamy Chocolate yeHazelnut ye-Cheesecake yokuluma.
Usuku lwe-3:
- Isidlo sakusasa: I-Carb ephantsi 5-Umzuzu we-Keto Oatmeal Breakfast.
- Isidlo sasemini: I-casserole ephantsi yokwenza i-casserole.
- Ukutya isidlo sangokuhlwa: 30 imizuzu hearty keto chili.
- I-Snack / Dessert: I-Creamy Chocolate yeHazelnut ye-Cheesecake yokuluma.
Usuku lwe-4:
- Isidlo sakusasa: I-Carb ephantsi 5-Umzuzu we-Keto Oatmeal Breakfast.
- Isidlo sasemini: 30 umzuzu intliziyo Keto Chili.
- Ukutya isidlo sangokuhlwa: I-casserole ephantsi yokwenza i-casserole.
- I-Snack / Dessert: Keto Ice Cream Akukho Shake.
Usuku lwe-5:
- Isidlo sakusasa: Veggie Keto Frittata okanye Veggie Omelet.
- Isidlo sasemini: Ubumnandi obuphantsi beCarb Keto Meatloaf.
- Ukutya isidlo sangokuhlwa: I-Fathead Pizza: I-Carb ephantsi ye-Keto Pizza.
- I-Snack / Dessert: Yasezulwini Keto Butter Mousse.
Usuku lwe-6:
- Isidlo sakusasa: IiPancake zeChocolate zeBlueberry Butter.
- Isidlo sasemini: Ubumnandi obuphantsi beCarb Keto Meatloaf.
- Ukutya isidlo sangokuhlwa: I-Keto enetyuwa yeeShrimp idibanisa iQhotsa.
- I-Snack / Dessert: I-Creamy Chocolate yeHazelnut ye-Cheesecake yokuluma.
Usuku lwe-7:
- Isidlo sakusasa: Savory Crustless Breakfast Keto Quiche.
- Isidlo sasemini: Isaladi yeKeto Cobb emnandi.
- Ukutya isidlo sangokuhlwa: I-Carb ephantsi Keto Lasagna.
- I-Snack / Dessert: Yasezulwini Keto Butter Mousse.
Ipakishwe ngolwazi oluyinyani kunye nesampulu yesicwangciso sokutya, ulungele ukuthatha inyathelo elilandelayo - ukubetha igrosari kuhambo lwakho lokuqala lokuthenga i-keto.
Uluhlu lweeVenkile zeKeto zabaQalayo
Thatha olu luhlu lokuthenga oluprintiweyo kunye nawe xa usiya kuthenga ukuze ukwazi ukugcwalisa inqwelo yakho ngeenketho ze-keto kwaye ugweme isilingo se-carbohydrates engadingekile. (Emva kweeveki ezimbalwa, yonke into iya kuba lula kwaye uya kuba nayo. Kodwa okwangoku, zonke izilumkiso zincinci).
Uluhlu lokuthenga igrosari ye-Keto
Imifuno
- 225 ukuya ku-450 g / 8 ukuya kwi-16 oz yamaqunube.
- 4 zucchini ezinkulu.
- Izikhondo zetswele ezi-6 eziluhlaza.
- 2 iitumato eziphakathi.
- 170 g / 6 oz yesipinatshi esitsha.
- 340 g / 12 oz. ye lettuce yaseRoma.
- 2 izinti ezinkulu ze-celery
- 285g / 10oz iitumato cherry.
- 3 i-anyanisi encinci.
- 1 ikhol.
- 2 iibhalbhu ezinkulu zegalikhi.
- 1 ingcambu yejinja ephakathi.
- 85g/3 oz. yamakhowa amahle sana.
- I-1 lemon enkulu (ephilayo ukwenza i-lemon zest entsha).
- I-30 ukuya kwi-60 g / 1 ukuya kwi-2 i-ounces ye-parsley entsha.
- I-30 ukuya kwi-60 g / 1 ukuya kwi-2 ii-ounces ze-oregano entsha.
- 340 g / 12 oz ekhenkcezisiweyo cauliflower rice cauliflower.
- 455 g / 16 oz yamaqunube asendle anomkhenkce.
- 1 intsimbi eluhlaza yentsimbi.
- 85 ukuya 115 oz / 3 ukuya 4 g coriander.
- Iiavokhado ezi-3 ezinkulu.
- 455 g / 16 oz i-tomato sauce (yonke yendalo, akukho shukela eyongeziweyo).
- 2 iikalika
- Iikhukhamba ezi-2.
Amakhadi
- 1 lb. Isoseji yaseTaliyane enongwe okanye isoseji emnandi yaseTaliyane.
- Amathanga enkukhu ama-6 anethambo kunye nolusu.
- 1 lb. inkukhu yenkukhu, iphekwe.
- 500g / 16oz (1lb.) Ye-shrimp (ehlutshiwe, enomsila phezu).
- 225 g / 8 oz pepperoni esikiweyo.
- 4 lbs. Ama-85% enyama yenkomo etyiswe ngengca.
- 340 g / 12 oz yebhekoni.
- 500 g / 16 oz salmon.
Ubisi kunye namaqanda
- 455g / 16oz egcwele amafutha ricotta samasi.
- 1350g / 48oz mozzarella itshizi egayiweyo.
- 455g / 16oz itshizi yecheddar egayiweyo.
- 1 ikomityi (225 g / 8 oz.) Yetshizi yeParmesan.
- 1/4 indebe ye-bleu cheese.
- 225g / 8oz amafutha agcweleyo cream cheese.
- 225g / 8oz cheddar samasi.
- Amaqanda ama-30 amakhulu.
- 1 lb. ibhotolo etyiswe ngengca.
- 225g / 8oz enzima enzima yokubetha ikhrimu.
- 225g / 8oz egcwele-fat cream cream.
Ioyile kunye neCondiments
- Ibhotolo eninzi, ighee, ioyile yekhokhonathi, kunye nelard (okanye wenze eyakho inyama ngebhekoni).
- 455 g / 16 oz Ioli ye-MCT.
- 455 g / 16 oz ioli yeeavokhado.
- Intlama yeChili.
- Coconut amino acids okanye apple cider iviniga.
- 455g / 16oz ithambo lenyama yenkomo.
Izinongo
- Isicatshulwa seVanila.
- Isinamoni yaseCeylon.
- Umgubo wegalikhi.
- Umgubo weChili.
- Ikumin.
- Ityuwa yolwandle.
- Ipelepele.
- I-seasoning edibeneyo yemifuno yaseNtaliyane.
- Iiflakes zepepper ebomvu.
- Igwele lezondlo.
- Umgubo weChili.
- Ipelepele.
Iimveliso zokubhaka
- Ibhokisi ye-1 yobisi lwe-almond olungenaswekile.
- I-Stevia kunye ne-monk fruit sweeteners.
- I-cocoa nibs.
- Iphakheji ye-1 yomgubo wekhokhonathi.
- 1 iphakheji yomgubo we-almond.
- 455g / 16oz I-Sauce yaseMarinara.
- I-tomato sauce ngaphandle kwetyuwa eyongeziweyo.
- I-1 yetoti ye-tomato intlama.
- Itoti e-1 yeetumato ezigayiweyo.
- Umgubo wokubhaka.
- Isoda yokubhaka
- Ikrimu emuncu.
- Iintliziyo zeHemp.
- Umgubo weflakisi.
- Iimbwe zechai.
- Iiflakes zecoconut.
- Cocoa umgubo.
- Imbewu yeSesame.
Yintoni omele uyilindele emva kweVeki yokuqala kwi-Keto
Iveki yakho yokuqala kwi-keto lixesha lohlengahlengiso.
Okona kulungileyo kunokuba mnandi, kwaye okona kubi kunokuba nzima, kodwa iindaba ezimnandi kukuba unokulindela ukuba iiveki ezimbalwa ezizayo zibe lula.
Nantsi isishwankathelo sotshintsho olunokuthi lwenzeke kwangoko ngeentsuku ezi-7 kwisidlo sakho se-carb ephantsi, nangona ngokungathandabuzekiyo uya kuqaphela uphuculo oluqhubekayo ubuncinci kwiiveki ezimbalwa emva koko:
- Umzamo oye wawenza ekuziphatheni okunempilo (njengokuthengela i-keto groceries kunye nokubala i-carbohydrates) kuya kuhlawula njengoko uqala ukuhlakulela imikhwa esisigxina.
- Uya kuba nzulu kwi-ketosis (ngaphandle kokuba uyatya iicarbs ezifihliweyo) kwaye usendleleni yokuqhelaniswa amanqatha, uya kuqaphela ukuba umoya wakho uya kwanda kwaye amanqanaba akho amandla aya kuphucula.
- Umdla wakho wokutya uya kuba mncinci, ube ngaphantsi Iminqweno, sinciphe isilingo sokwenza ukukopa kunye nokuziva ukonyuka kokuhlutha (ukugcwala) phakathi kokutya ( 14 ).
- Naziphi na iimpawu okanye iziphumo ebezingalindelekanga zomkhuhlane we-keto kufuneka zithobe ngoku okanye ziya kuba kungekudala.
- Iimpawu zokuncipha kokudumba, njengolusu olukhanyayo, zinokubonakala sele zibonakala ( 15 ).
- Ukuncipha kobunzima obuvela kwindibaniselwano yobunzima bamanzi kunye namafutha omzimba kuya kuba nokulinganiswa (kodwa kuya kuqhubeka nokukhawuleza).
Kubantu abaninzi, ukuhlala keto kuba lula kakhulu emva kweveki okanye ezimbini. Kwaye iiplati zokunciphisa umzimba zi ayinakwenzeka emva kweveki nje, ngoko musani ukuba nexhala malunga nelahleko yakho yamafutha izinga nje.
Thatha Ukutya: Qala Ukutya Kwakho Ketogenic
Amanyathelo alandelayo axhomekeke kuwe, ngoko khetha ngobulumko. Yonke into ofuna ukuyazi malunga noku kutya okanye indlela yokuphila inokufumaneka yethu yewebhu Akhongxaki. Kwaye ukuba ufuna uncedo olungakumbi okanye ufuna ukwabelana ngamava akho nabantu abaninzi abakwimeko efanayo, Iqela lethu letelegram ye keto liqabane elimangalisayo kule nto. Ungayijoyina kwaye isimahla: https://t.me/esketoesto.
Xa sele ulungile, ukuba ufuna ukwenza umthambo rhoqo ukuze ufumane iziphumo ezingcono. Akuyomfuneko ukuba utsibe kwisidlo esitsha kunye nenkqubo yokuzilolonga ngaxeshanye, kodwa xa sele ulungile, i isicwangciso sokuzilolonga keto sabaqalayo sisiqalo esigqibeleleyo.