Uzama ukunciphisa i-carbs yakho, kodwa awukangeni ketosis okanye ubona inzuzo. Oku kuxhaphake ngakumbi kunokuba kuvakala. Abantu abaninzi kule mihla bahamba nge-carb ephantsi, kodwa banokungaqondi ukuba umda wabo we-carb wemihla ngemihla ukhangeleka njani. Kwaye xa usitya enye Ukutya ketogenicKukho izinto ezihamba ngaphaya kokutya i-carb ephantsi: kufuneka siqonde ukuba kuthetha ukuthini oku kwaye kukuphi ukutya okunciphisa okanye ukukuphelisa. Ngaphandle kolwazi oluchanekileyo, sinokukuphepha ukusebenzisa "iicarbs ezifihliweyo“Oko kutyibilika ngaphandle kokuqaphela.
Isiqulatho
Ziziphi iikhabhu ezifihliweyo?
Ukuhlala kwi-ketosis kwisidlo se-ketogenic, awufuni ngaphaya kwe-30 grams ye-carbs ngosuku. Oku kunokwahluka kumntu nomntu, kodwa siza kuyisebenzisa apha njengomgaqo jikelele wobhontsi. Kusenokumangalisa ukuba i-carbs idibanisa ngokukhawuleza kangakanani loo nombolo ukuba awuqapheli okanye usetyenziselwa ukujonga i-carbs. echwechwa.
Unokumangaliswa ukuba kungakanani ukutya kwemihla ngemihla, kunye nokutya okupheleleyo, kuqulethe kufutshane nomda we-keto carbohydrate nje inxalenye. Ukukunceda ukuba uqhelane nokwazi nge-intuitively isixa se-carbohydrates ekutyeni, siza kuthetha ngokunye koku kutya kunye nokubalwa kwecarbohydrates.
IiCarbs ezifihliweyo kukutya okuqhelekileyo
Qaphela ukuba naziphi na iicarbohydrates ezidweliswe ngezantsi zilandelayo. i-carbohydrates eseleyo Ifumaneka kuko konke ukutya, okuthetha ukuba iicarbohydrates ezingagayekiyo njengefiber azibalwa. I-net carbs yeyona nto ibalulekileyo kwitotali yosuku.
Iinyoka okanye i-snacks
Iziselo ezidumileyo kunye nokutya okutyiwayo ngaphandle kwamathandabuzo zezona zibi kakhulu, kwanazo zithi "usempilweni". Makhe sijonge:
Iziselo:
- I-Coca Cola, i-340 g / 12 oz (i-1 inako) - 35 g.
- I-Starbucks latte, ubukhulu obukhulu kunye ne-2% yobisi - 19 g.
- I-Red Bull, i-340 g / 12 oz (i-1 inako) - 40 g.
- I-Naked Green Machine Smoothie, ibhotile ye-1 ye-425 g / 15 oz - 63 g.
Ilekese:
- Ibha yeHershey, ibha ye-1 - 25 g.
- M & Nks, ingxowa yobukhulu obuqhelekileyo - 33 g.
- Reese's Peanut Butter Cups, 1 ipakethi - 22 g.
- I-Haribo Gummy Bears, iphakheji ye-5 oz - 33 g.
Iisiriyeli (nokuba "zisempilweni"):
- Cheerios, 1 indebe - 17 g.
- Ingqolowa egayiweyo, 1 ikomityi - 39 g.
- Ekhethekileyo K yoqobo, ikomityi e-1 - 22 g.
- I-GoLean Crunch, 1 indebe - 20 g.
Imivalo yamandla (inokubonakala imangalisa kwileyibhile yangaphambili, kodwa xa ujonga ileyibhile yesondlo…):
- IBar yeClif, iiChips zeChocolate, ibha ye-1 - 41 g.
- I-Lenny & Larry's Chocolate Chip Cookies, i-cookie e-1 - 40 g.
- Ibha yobubele, iBhotolo yePeanut yeTshokolethi emnyama, ibha ye-1 - 13 g.
Ngethemba, oku kuyanceda ukubonisa ukuba zingaphi iisnacks ezinokonakalisa iicarbohydrates zakho zemihla ngemihla. Okukhona kucutshungulwa kakhulu, kokukhona iicarbohydrates ezinokuba yingxaki.
Zilumkele iitshizi, iikhrimu zekofu, itshizi yekhrimu, iikhrimu ezimuncu, i-ricotta, itshizi yekhrimu kunye neyoghurts enekhabhohayidrethi ngokubanzi (isikhongozeli seyogathi enencasa yohlobo lweDanone, iDanone eSpain, ine-30 g yecarbohydrates), ngakumbi iinguqulelo ezinamafutha aphantsi. Kungcono ukhethe iinguqulelo ezinempilo ezifana nekhilimu eluhlaza okanye i-cheeses, ibhotela etyiswe ngotshani, i-yogurt enamafutha agcweleyo (akukho swekile eyongeziweyo, ene-6 grams ye-carbs kwisitya ngasinye), i-kefir, okanye i-Adonis bars.
- MALUNGA no-ADONIS VANILLA & NECOCONUT KETO ABARS: Enye yeebhari zethu ze-keto zangaphambili (kunye nezona zithandwayo) - i-Acai Berry Coconut Vanilla Nut Bar! Ngongezwe amaqunube e-acai,...
- I-100% KETO: Imivalo ye-Adonis iphuhliswa ukuhlangabezana ne-keto macros ngokugqibeleleyo, ukufezekisa umxholo ophezulu wamafutha anempilo, iprotheni ephakathi kunye nephantsi kakhulu ...
- KUPHELA EZONA ZIHLANGANISIWEYO: Iibhari zethu ze-Adonis zenziwe ngezona zithako ziphezulu, ukuya kuthi ga kwi-48% yamantongomane aphezulu, atyebile kumafutha amahle kunye neeprotheyini eziyimfuneko. Kuphela nje...
- IKHABHABHA EZIPHANTSI & IFANELE WONKE UMNTU: Iibhari ze-Adonis zine-2-3g net carbs ngebha kwaye zisebenzisa i-zero calorie erythritol, yonke into emnandi yendalo....
- IBALI LETHU: I-Adonis ikwiphulo lokusika i-carbs, iswekile, kunye nazo zonke izinto ezimbi ngokutya! Sikunika amashwamshwam esongeza amandla ahlala ixesha elide ukusuka...
- "MALUNGA no-ADONIS PECAN, HAZELNUT & COCOA BARS: Ngaba ungathanda ibha enempilo kwaye emnandi? Iibhari zeKeto Nut ziyimpendulo. Ipakishwe ngamaqhekeza amakhulu, amaqhekeza epecans, amajikijolo ...
- I-100% KETO: Imivalo ye-Adonis iphuhliswa ukuba ihambelane ngokugqibeleleyo ne-keto macros, ukufezekisa umxholo ophezulu wamafutha enempilo, iprotheni ephakathi kunye nephantsi kakhulu ...
- KUPHELA EZONA ZIHLANGANISIWEYO: Iibhari zethu ze-Adonis zenziwe ngezona zithako ziphezulu, ukuya kuthi ga kwi-48% yamantongomane aphezulu, atyebile kumafutha amahle kunye neeprotheyini eziyimfuneko. Kuphela nje...
- I-CARBS EPHANTSI & IFANELE WONKE UMNTU - Imivalo ye-Adonis ine-2-3g net carbs ngebha kwaye isebenzisa i-calorie erythritol yamahhala, yonke i-sweetener yendalo. Ukwenza ukuba babe...
- IBALI LETHU: I-Adonis ikwiphulo lokusika i-carbs, iswekile, kunye nazo zonke izinto ezimbi ngokutya! Sikunika amashwamshwam esongeza amandla ahlala ixesha elide ukusuka...
Ukunxiba
Iingubo zihlala zigcwele iiswekile ezongeziweyo kunye ne-carbohydrates, singasathethi ke nge-hydrogenated kunye neoli e-rancid. Nangona sisazi ukuba yonke into enamafutha aphantsi iphelelwe lixesha, kusekho iimveliso phaya. "amafutha aphantsi"Kwaye"ikhalori esezantsi“Oko kukhuthazwa njengempilo. Musa ukuyithenga; kufuneka basebenzise into endaweni yolwaneliseko lwamafutha, kwaye yiswekile leyo. Oku kubandakanya ii-condiments ezinamafutha aphantsi afana ne-peanut butters ezinamafutha aphantsi kunye nokunxiba. "ukukhanya".
Kwakhona khumbula ukuba ubungakanani obuqhelekileyo bokukhonza kwiileyibhile ngamacephe amabini, angaphantsi kwabaninzi abantu abawasebenzisayo kwaye kulula kakhulu ukuhamba ngaphezulu kwaye kunzima ukulawula. Hlala ujonga iileyibhile, kwaye ukhethe izinxibo zasekhaya ezifana neoyile kunye neviniga, iziqholo okanye imifuno, iavokhado, njl.
I-Salsas
Uninzi lwee-sauces eziqhelekileyo kunye iisosi ezilula Basebenzisa umgubo kunye neswekile ukuphucula incasa kunye noburhabaxa, ngoko zilumkele ezi zinto, ngakumbi xa usitya ngaphandle. Kwaye loo coleslaw kunye nekhaphetshu kunye ne-mayo inokubonakala ngathi yinto efanelekileyo, kodwa izitya ezininzi ezisecaleni ziquka ishukela elongezelelweyo kunye namafutha.
Kungcono ukuphepha izitya ezifana nezi ngokupheleleyo kwaye wenze iinguqulelo zakho ze-carb ephantsi ekhaya.
Amantongomane
Ewe, amantongomane ngokuqinisekileyo anokuba yinxalenye yokutya kwe-ketogenic, kodwa akuzona zonke zidalwe zilingana. Zilumkele ezi carb nuts ziphezulu (carbs nge 30 oz / 1g yokukhonza):
- I-Chestnuts - 13.6 g.
- I-Cashew nuts - 8.4 g.
- Iipistachios - 5.8 g.
- Amandongomane - 3.8 g.
Namathela kwiintlobo ezityebileyo, ezine-carb ephantsi kwaye ungagqithisi. (Ukufumana ulwazi oluninzi malunga ne-keto nuts ezihambelanayo, bona le post). Kwakhona, qiniseka ukuba zonke iinketho zakho ziluhlaza kwaye azikho i-candied okanye i-sweeted ngayo nayiphi na indlela, kwaye ugweme imixube edibanisa amantongomane kunye neziqhamo ezomisiweyo ezifana neerasentyisi.
Frutas
Uninzi lweziqhamo zigwenywa ngokupheleleyo kwi-ketogenic diet. Oku kungenxa yokuba iqaqobana nje linokonakalisa isibalo sakho se-carb yosuku:
- I-Banana, ubukhulu obuphakathi - 25 g.
- Iapile, ubungakanani obuphakathi - 18 g.
- I-Orange, ubukhulu obuphakathi - 15 g.
- Iidiliya, 1 indebe - 15 g.
- Iicheri, 1/2 indebe - 9 g.
- I-Kiwi, ubukhulu obuphakathi - 8 g.
- Iiblueberries, 1/2 indebe - 7 g.
- Amaqunube, 1/2 indebe - 6 g.
- Raspberries, 1/2 indebe - 3 g.
- Amaqunube, 1/2 indebe - 4 g.
Njengoko ubona, amajikijolo awona angcono ukukugcina i-carb ephantsi, kodwa isetyenziswa kakuhle kuphela ngezihlandlo ezikhethekileyo njengaku iidizethi. Nangona i-half-cup-cup isenokungavakali imbi kakhulu, ngokwenene imbalwa, kwaye abantu abaninzi badla ngaphezu koko kwindawo enye.
Imifuno enesitatshi
Ngoku, masicace: sifuna imifuno yethu. Kubalulekile ukufumana ezo micronutrients zixabisekileyo zifumaneka kwimifuno. Ngaloo nto, ayizizo zonke imifuno ezilinganayo. Imifuno ekhula ngaphantsi komhlaba, ngakumbi imifuno enesitatshi, ihlala iphezulu kwiicarbohydrates:
- Iitapile, 1 enkulu ebhakiweyo - 54 g.
- Iifatata, 1 indebe ye-puree - 34 g.
- Hash browns, 1 ikomityi - 50 g.
- Iitapile, i-1 medium baked - 20 g.
- Iifatata ezinoshukela, 1 indebe ye-puree - 55 g.
- I-Yam, i-1 ephakathi-enkulu iphekwe - 28 g.
- I-Parsnips, 1 ikomityi enqunyulwe - 17 g.
Konke okufunekayo kukukhonza okanye ngaphantsi kweetapile ukuhlangabezana (okanye phantse kabini!) Iicarbohydrates zakho zosuku. Ngoku ukuthelekisa, makhe sijonge ezinye iinketho zemifuno ezinobuhlobo kakhulu kwi-keto:
- Isipinatshi, 1 ikomityi eluhlaza - 0.4 g.
- Ikholifulawa, 1 ikomityi eluhlaza - 3 g.
- I-Broccoli, i-1 ikomityi eluhlaza - 4 g.
- IKale, 1 ikomityi eluhlaza - 6 g.
- Ikhukhamba, 1 indebe eqoshiwe - 4 g.
- I-Zucchini, i-1 indebe eluhlaza - 3 g.
Undoqo kukuba: imifuno isempilweni kwaye ilungile kuthi; Sidinga nje ukugxila kwiintlobo eziphantsi ze-carb keto kwaye siqonde umahluko obanzi kwiimali ze-carb.
Amakhadi
Ewe, ezinye iinyama ezicutshungulweyo zikwanazo neecarbohydrates ezifihlakeleyo. Inyama yeDeli, i-ham, i-meatloaf, i-bacon, kunye ne-sausage zihlala zongeza iswekile kunye nesitashi, ngoko hlala ufunda iilebhile. Ziphephe ezo zibhalwe ngokuthi "amafutha aphantsi"Okanye"ukukhanya“Njengoko ngokuqhelekileyo banenkunkuma eninzi eyongeziweyo.
Iimveliso zeentlanzi ezinkonkxiweyo zinokuba nazo zinestatshi okanye iswekile kwiisosi zazo. Balumkele ke nabo.
Ukutya okuninzi okunokubonakala ngathi i-carb ephantsi kodwa ayilunganga kwi-ketogenic diet, jonga uluhlu lwethu Ukutya okufuneka ugweme kwi-Ketogenic Diet.
Net Carbs Ukubala
Ukongeza ekuqhelaneni nendlela yokuqikelela umyinge wesixa secarbohydrates ekutyeni, kufuneka sikwazi ukubala ngokulula iicarbohydrates ezikukutya okubhalwe amagama. Konke okufuneka ukwenze kukufumana iigrem ezipheleleyo zecarbohydrates, iigrem ezipheleleyo zefiber, kwaye uthabathe ifayibha kwicarbohydrates. Sebenzisa le nombolo kwisibonelelo sakho semihla ngemihla se-keto carb.
Kwanokutya okupheleleyo kunye nokutya okupakishweyo okubanga ukuba "usempilweniZineecarbohydrates ekufuneka siziphephe xa siseketo. Ukuqonda ukuba umda we-carbohydrate yemihla ngemihla ukhangeleka njani ngokumalunga nokutya kwansuku zonke kunokwenza ukubala i-carbohydrates kwi- Ukutya ketogenic kube lula kakhulu. Kwaye khumbula, eyona ndlela ingcono yokwazi ngokuthe ngqo ukuba utya ntoni kukutya okutsha, ukutya okupheleleyo kwe-keto kunye nokupheka ekhaya kangangoko. Impilo yakho iya kukubulela.