Uyenza njani iKeto Diet Macro Meal Planner

Ukuba uqala ukutya kwe-keto, isicwangciso sokutya sinokubonakala kusoyikisa. Wazi njani ukuba zeziphi iindlela zokupheka ozikhethayo? Kukuphi ukutya okuya kukunceda ugcine iinjongo zakho zempilo kunye nokuba sempilweni?

Ukuphendula le mibuzo, kuya kufuneka wenze isicwangcisi sokutya esikhulu. Oko kukuthi, isicwangciso sokutya esenziwe ngezibalo ezisekiweyo zemacronutrient engqondweni.

Nangona ukuthathwa kwekhalori kusabalulekile kwi-low-carb diet njengokutya kwe-ketogenic, uya kufuna ukuhlawula ingqalelo eyongezelelweyo ekubaleni i-macros xa uqala ukutya. Ukulandelela i-macros yakho linyathelo lokuqala kwi-ketosis, eyona njongo iphambili yokutya kwe-keto.

Ngesi sikhokelo, uya kufunda malunga nee-macros kwaye kutheni kufuneka uzilandele, ubuncinci ekuqaleni, ukungena kwimeko yokutshisa amanqatha okanye i-ketosis. Emva koko uya kufunda ezinye iingcebiso ezisebenzayo zokulungiselela ukutya y zokupheka carb low ukubandakanya kwisicwangcisi sakho sokutya esikhulu.

Yintoni iimakhro?

Ukuba ukwi-carb ephantsi okanye ukutya kwe-ketogenic, mhlawumbi uvile ibinzana elithi "Bala i-macros yakho." Kodwa ngaphambi kokuba uqalise ukucwangcisa ukutya ngokweemfuno zakho ezinkulu, nalu uphononongo olukhawulezayo lwe yintoni iimacros.

"I-Macros" imfutshane kwi-macronutrients. Kukho ezintathu ze-macronutrients: iprotheni, amafutha kunye ne-carbohydrates. I-macronutrient nganye yenza imisebenzi ethile emzimbeni wakho:

• Iiprotheni: Iiprotheyini zinoxanduva lolwakhiwo, umsebenzi, kunye nolawulo lwezicubu zomzimba kunye namalungu. Iiprotheyini zenziwe ngee-amino acids, ezinceda ukwakha izihlunu, ukulawula iihomoni, kunye nokuphucula ukusebenza kwezemidlalo ( ¹ ).
• Amafutha: Amafutha okutya anika umzimba wakho amandla, axhasa ukukhula kweeseli, kwaye alawule ubushushu bomzimba wakho. Zikwakunceda ukuba ufunxe izondlo kwaye ulawule iihomoni zakho ( ² ) ( ³ ).
• Iicarbohydrate: Enye yeenjongo eziphambili zecarbohydrates kukunika amandla emzimbeni ( ⁴ ). Ezinye iicarbohydrates, ezifana nezo zinezixa eziphakamileyo zefiber yokutya, zikwanceda ukulawula ukugaya ( ⁵ ).

Kutheni i-macros ibalwa, kungekhona iikhalori, kwi-ketogenic diet?

Ukubeka nje, kuya kufuneka ulandelele iimacros zakho ukuya kwi-ketosis, ubuncinci xa uqala.

Icarbohydrate kunye nokutya kwakho kwamafutha kudlala indima ebalulekileyo kwimetabolism yamandla. Umzimba wakho usebenzisa iicarbohydrates kunye namafutha ukuze ube namandla, kodwa xa unikwa ukhetho, umzimba wakho uya kukhetha iicarbohydrates, okanye iswekile ngamaxesha onke.

Ke ngoko, ukuze utshintshele kwimeko yokutshisa amanqatha eyaziwa ngokuba yi-ketosis, kufuneka uthintele ukutya kwakho kwekhabhohayidrethi kwaye endaweni ezo calories ngamafutha kunye neeprotheyini ( ⁶ ).

Wonke umzimba womntu wahlukile, kodwa ngokubanzi, kwi-ketogenic diet, i-macros yakho iya kujongeka ngolu hlobo:

• Iprotein: I-20-25% yeekhalori zakho zemihla ngemihla.
• Amafutha: I-70-80% yeekhalori zakho zemihla ngemihla.
• Iicarbohydrate: I-5-10% yeekhalori zakho zemihla ngemihla.

Uzibala njani iimakhro zakho

Ngokulandela umkhondo iimacros zakho, unokuskena iilebhile zesondlo ekutyeni okanye ukhangele ukutya kwiMyFitnessPal, Self Nutrition Data, okanye Iwebhusayithi ye-USDA okanye naluphi na olunye usetyenziso olusebenza injongo enye, ukuqikelela iprotheyini yakho, amafutha kunye nekhabhohayidrethi yakho. Kodwa kukho indlela elula kwaye eyenzelwe umntu.

Uqikelelo olukhulu oludweliswe kwicandelo langaphambili luqikelelo kuphela. Ukungena kwi-ketosis, ukuthatha kwakho i-macro kuya kuxhomekeka kukwakheka komzimba wakho wangoku, inqanaba lomsebenzi, kunye nemetabolism.

Ngaphezu koko, unokuhlengahlengisa amanani akho ukuba uthathele ingqalelo iinjongo zakho zempilo. Ukutya kwi-calorie deficit, umzekelo, kunokukhokelela ekulahlekeni kwesisindo. Ngeli xesha, ukuthoba kakhulu ukutya kwakho kwe-carbohydrate kunokukhokelela ekulahlekeni kwamafutha omzimba ngelixa ugcina ubunzima bemisipha.

Ukwenza isiCwangcisi seSidlo seMacro: Ukulungiselela iSidlo kwiiMacros zakho

Nje ukuba ubale iimacros zakho nge-keto calculator oyikhethileyo, lixesha lokucwangcisa ukutya kwakho. Veki nganye, zibekele usuku oza kukhetha ngalo iiresiphi zeveki, wenze uludwe lwezinto ozithengayo, uze ulungiselele ukutya kwakho.

Ngokuchaseneyo nenkolelo eqhelekileyo, ukulungiselela ukutya akuthethi ukuba kufuneka uchithe iiyure ezi-5 ukuya kwezi-6 ukupheka rhoqo ngeCawa. Nazi iindlela zokulungiselela ukutya ukonga ixesha:

• Pheka kuphela izithako ezibalulekileyo: En Kunokuba upheke ukutya ngokupheleleyo, lungiselela kuphela izithako oza kuzitya ebudeni beveki. Umzekelo, chola amabele enkukhu amaninzi, upheke imifuno, okanye ugcine iisosi ezahlukeneyo kwiijagi zeglasi.
• Lungisa ukutya: Unako "ukulungisa ukutya" ngaphandle kokukupheka. Nquba imifuno, marinate iiproteni zakho, kwaye inxalenye ushukumise izithako ukulungiselela lula iveki yonke.
• Yenza konke ngexesha elinye ukuba oko kungcono kuwe: Ukuba awufuni kucinga ngokupheka ngexesha lomsebenzi wakho oxakekileyo, lungisa yonke into ngokutya kwakho ngeveki kanye. Pheka iiresiphi zakho ukusuka ekuqaleni ukuya ekugqibeleni kwaye uzigcine kwizikhongozeli zamalungiselelo okutya efrijini.

Yenza uLuhlu lokuThenga: Keto Plan Recipe Ideas

Phambi kokwenza uluhlu lwezinto ezithengiweyo, kufuneka ukhethe iiresiphi zakho zeveki. Bala ukuba zingaphi iisidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa, kunye nokutya okutyiwayo okuya kukudinga, ucingela iimbutho zokuzonwabisa, amakhefu omsebenzi, okanye eminye iminyhadala eya kukwenza utye ezivenkileni.

Nje ukuba uyazi ukuba zingaphi izidlo ekufuneka uzilungiselele, qalisa ukukhetha iiresiphi zakho. Nazi ezinye iimbono zokwenza ukuba uqalise.

Imibono yeKeto sakusasa

Ii-muffins zamaqanda, ii-casseroles zesidlo sakusasa, kunye ne-high-protein shakes zenza ukutya kwasekuseni kube lula ekuhambeni. Nazi ezinye iiresiphi onokuzizama:

• Keto Egg Muffins.
• "Umgubo we-oatmeal ”ubizwa ngokuba yi-ketogenic.
• Isoseji yesidlo sakusasa casserole.
• Eyolisayo keto crustless quiche.
• IiWaffles zeProtheyini yeCrispy Vanilla.

Imibono yesidlo sasemini seCarb ephantsi

Xa uququzelela isicwangcisi sakho sokutya esikhulu, cinga ukupakisha ukutya okushiyekileyo kwisidlo sasemini: Yenza isaladi ezithandekayo okanye "iisandwich" ezenziwe nge-muffin engenazinkozo. Nazi ezinye iiresiphi zokusebenzela kwisicwangciso sakho sokutya se-ketogenic:

• Ipesika yeBalsamic elayishiweyo yeNkuku yeNkukhu.
• Eyona Sandwich yeBell Pepper.
• I-Breadless turkey ranch yeebhega zeBBQ.
• Isaladi ye-keto taco enencasa.
• I-keto elula ivuselela i-fry kunye ne-noodle yekhaphetshu.

Iingcamango ze-Keto dinner

Ukutya isidlo sakusihlwa, qiniseka ukuba ufumana ibhalansi yeprotheni. Ungazikhathazi ngokutya kuphela iprotheyini ebhityileyo, njengoko kunjalo ngokutya okunekhalori, kunye nemifuno. Kwizitya ezisecaleni, tshintsha amacala esitatshi njengerayisi emdaka kunye neebhatata ezinamagqabi aluhlaza njengesipinatshi esigayiweyo, izihluma zaseBrussels ezigcadiweyo, kunye neembotyi eziluhlaza ezixutywe neoyile yomnquma.

• Ultimate Keto Low Carb Roast.
• Keto low carb meatloaf.
• I-Pepper efakwe kwi-Ketogenic yase-Italian.
• IBarbecued Keto Pork Chops kunye neembotyi eziluhlaza.
• Iisoseji kunye neepepile kwitreyi elula.

Izibheno zeKetogenic kunye neeDesserts

Ukuba unamathela kwiimacros zakho, ukutya okutyiwayo ngamaxesha athile kulungile ngelixa ukwisidlo esifana ne-keto. Nazi ezinye izimuncumuncu kunye nezithambiso zokuthambisa incasa yakho kwaye ugcine iinjongo zakho zempilo zilungile.

• Keto avokhado amaqanda afakwe.
• Itshizi yeKeto eneziqholo "iFries".
• Ketogenic No-Churn Ice Cream.
• Iikuki zeProtheyini ezithambileyo zeChocolate.

Yenza isicwangciso sokutya esikhulu ukukunceda ukuba ungene kwi-ketosis

Ukungena kwi-ketosis, kuya kufuneka ulandelele iimacros zakho. IiMacros ziquka iiprotheyini, amafutha, kunye neecarbohydrates, kwaye kuya kufuneka ukuba uthintele kakhulu ukutya kwakho kwekhabhohayidrethi, ngelixa unyusa amanqatha kunye nokutya kweprotheni, ukuya kwindawo yokutshisa amanqatha.

Ngethamsanqa kuwe, sele unentaphane yeendlela zokupheka ezisezantsi zekhabhathi yokutya kwasekuseni, isidlo sasemini kunye nesidlo sangokuhlwa kule webhusayithi. Ngaphezu koko, ipleyiti nganye iqulethe i-carbohydrate, i-fat, kunye ne-protein breakdown ekupheleni kweresiphi, okwenza kube lula kuwe ukugcina umkhondo we-macros yakho.

Ekuphela kwento oyifunayo yikhaltyhuleyitha elula.

Kwaye njengengcebiso yepro, ungagcina ispredishithi seveki ye-Excel kwidesktop yakho ukubala iimacros zakho zeveki. Ithamsanqa kuhambo lwakho lwe-keto.