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Noma babheke ngezigaba zethu.

Ingabe usanda kuqala ukudla kwe-keto futhi awazi ukuthi ungaqala kuphi?

Qala ngalawa mavidiyo:

  • Kuyini ukudla kwe-keto noma ukudla kwe-ketogenic?
  • Amathiphu angu-9 ayisisekelo okuqalisa ukudla kwe-keto.

Unganweba okuqukethwe kulawa mavidiyo ngezindatshana zethu:

Izihloko Zakamuva Zengeziwe

Amaresiphi akamuva angeziwe

Iresiphi ephelele ye-Keto Green Smoothie

Abantu abaningi bacabanga ukuthi ukulandela ukudla kwe-ketogenic kusho ukuthi usuku lwakho lugcwele inyama, ushizi, nebhotela. Kodwa lokhu kwakungeke kube ngaphezulu ...

20 Minute Keto Blackened Chicken Recipe

Izindlela zokupheka zenkukhu ezimnyama ngokuvamile zenziwe ngezinongo ezimnyama eziqukethe ushukela futhi ngubani owaziyo ukuthi yini enye. Le nguqulo ye-keto ...

18 I-Keto Eggless Breakfast Recipes

Ucabanga ukuthi isidlo sasekuseni se-keto ngaphandle kwamaqanda singenzeka? Amaqanda ayisisekelo sokudla kwe-ketogenic. Ngamafutha angu-5, amagremu angu-6 ...

Okokugcina Kwengeziwe Ukudla

akuyona keto
Ingabe i-Keto i-Arrowroot?

Impendulo: I-Arrowroot ayiyona i-keto nhlobo ngenxa yezinga layo eliphezulu lama-carbohydrate. I-arrowroot noma i-arrowroot ikhishwa esitshalweni esishisayo esibizwa ngokuthi i-Maranta Arundinacea. Lesi sitshalo sitholakala ekuqaleni…

akuyona keto
Ingabe i-Keto Tapioca?

Impendulo: I-Tapioca ayiyona into ye-keto. Ngoba inokuqukethwe okuphezulu kwama-carbohydrate. Iphakeme kakhulu, ngisho nengxenye encane ingakukhipha ku-ketosis. I…

keto ngemithamo emincane kakhulu
Ingabe i-Keto La Yuca?

Impendulo: Umdumbula awuhambisani ne-keto. Ngeshwa, inama-carbohydrate amaningi kakhulu. Njengemifino eminingi emila ngaphansi komhlaba. Umdumbula kufanele ugwenywe ku-keto…

i-keto ngokuphelele
Ingabe i-coconut keto?

Impendulo: Iqukethe cishe u-2,8g wama-carbs ukhukhunathi ngamunye ophakathi nendawo, ukhukhunathi yisithelo ongasijabulela ku-keto ngaphandle kokusisebenzisa ngokweqile…

i-keto ngokuphelele
Ingabe i-coconut sugar keto?

Impendulo: Ushukela kakhukhunathi noma ushukela wesundu kakhukhunathi uhlolwa abaningi njengoshukela onempilo. Kepha akuyona i-keto ngoba iqukethe…

i-keto ngokuphelele
Ingabe i-tagatose sweetener keto?

Impendulo: Yebo. I-Tagatose iyi-sweetener enenkomba ye-glycemic engu-0 enganyusi amazinga kashukela egazini okwenza i-keto ihambisane. I-tagatose...

i-keto ngokuphelele
Ingabe i-turmeric keto?

Impendulo: I-Turmeric ithole ukuthandwa okuningi emhlabeni we-keto, futhi ngesizathu esihle! Ngaphandle kokuba nama-carbohydrates athile, eza ne…

i-keto ngokuphelele
Ingabe i-peanut oil keto?

Impendulo: Cha. Amafutha e-Peanut ayilutho keto. Kungamafutha acutshunguliwe angaba yingozi kakhulu empilweni yakho. Kodwa ngenhlanhla, kukhona ezinye izindlela...

i-keto ngokuphelele
Ingabe i-acai keto?

Impendulo: I-Acai iwuhlobo lwamajikijolo atshalwa kakhulu eBrazil. Ngaphandle kokuba nama-carbohydrate, cishe wonke ayi-fiber ngakho ...

Kuyini "le keto" futhi ngani?

Ngemva kokuqeda izifundo zami ngo umsoco womuntu kanye ne-dietetics e-Complutense University of Madrid ngo-2014, Ngaba nesithakazelo esihlokweni sezinhlobo ezahlukene zokudla okungajwayelekile. Ukuwaqamba nganoma iyiphi indlela. Kodwa intshisekelo yami ku ukudla kwe-keto Iqale cishe ngo-2016. Njengalapho uqala nganoma yini, ngaba nolwandle lwemibuzo. Ngakho kwadingeka ngiyofuna izimpendulo. Lezi zeza kancane kancane kusukela ekufundeni okuqhubekayo kolwazi (izifundo zesayensi, izincwadi eziyisipesheli, njll.) kanye nasekuzijwayezeni ngokwakho.

Ngemva kwesikhathi esithile ngiyigcina isebenza ngemiphumela ethile eyayibonakala imangalisa kimi, ngabona ukuthi ukufakwa esikhundleni sokudla okuthile (ikakhulukazi okoshukela) kwangiholela ekubeni ngidle izithasiselo ezithile eziphakeme kakhulu kanye nesethi eqinile yemikhiqizo emisha. waqala ukubonakala kulabo bantu abaqala ukuletha injabulo ukudla kwe-keto. Imakethe ihamba ngokushesha. Kodwa njengoba ngifunda lezi zinto ezithatha indawo esikhundleni noma ukudla okuthile, ngabona ukuthi akuzona zonke ezazifana ne-keto njengoba kushiwo, noma kwakukhona ucwaningo lwesayensi olwalubonise ukuthi okunye kwakho kufanele kudliwe ngokusesilinganisweni. 

Ngakho nganquma ukuyozilanda ukuze ngizisebenzise. Njengoba isizindalwazi sami sikhula, ngabona ukuthi kwakuwulwazi oluyiqiniso futhi oluwusizo kubantu abaningi. Futhi ngale ndlela kuzalwa esketoesto.com. Ngenhloso eyodwa ukuthi unolwazi oluhle ukuze ukwazi landela ukudla kwe-keto ngendlela enempilo nephumelelayo.

Kuyini ukudla kwe-ketogenic?

Lokhu kudla kwaqala ngawo-1920 njengendlela yokwelapha isithuthwane sezingane, futhi ngenxa yezinga layo lempumelelo elimangalisayo: abantu abadla isipiliyoni sokudla kwe-keto. phakathi kuka-30% no-40% ukuquleka okumbalwa, kusasetshenziswa kulo mkhakha namuhla.

Kodwa, kuthiwani ngokusetshenziswa kwayo kubantu abanempilo ngokujwayelekile abafuna ukunciphisa umzimba futhi baphile impilo enempilo? Sizohlaziya lokhu kudla okune-carbohydrate ephansi namafutha aphezulu kancane kancane.

Ukudla kwe-keto kunamafutha amaningi (cishe amaphesenti angaba ngu-80 engqikithi yamakholori akho), aphansi kakhulu kuma-carbohydrate (angaphansi kuka-5% wamakholori akho), futhi aphakathi kwamaprotheni (ngokuvamile amaphesenti angu-15-20 amakhalori akho). Lokhu ukuchezuka okukhulu kakhulu ekusatshalalisweni kwama-macronutrient okuvame ukutuswa: 20% kuya ku-35% wamaprotheni, 45% kuya ku-65% wamacarbohydrates, kanye 10% kuya ku-35% wamafutha.

Ingxenye ebaluleke kakhulu yokudla kwe-keto yinqubo evamile, yemvelo ebizwa ngokuthi i-ketosis. Ngokuvamile, imizimba isebenza kahle kakhulu ku-glucose. Iglucose ikhiqizwa lapho umzimba wephula ama-carbohydrate. Kuyinqubo elula, yingakho kuyindlela ekhethwa umzimba yokukhiqiza amandla.

Uma unciphisa ama-carbs noma nje ungadli isikhathi eside, umzimba ubheka eminye imithombo yamandla ukuze ugcwalise igebe. Amafutha ngokuvamile ayilowo mthombo. Lapho ushukela wegazi wehla usuka ekudleni okuphansi kwama-carbohydrate, amangqamuzana akhulula amafutha futhi agcwale isibindi. Isibindi siguqula amafutha abe yimizimba ye-ketone, esetshenziswa njengenketho yesibili yamandla.

Yiziphi izinzuzo ezingaba khona zokudla kwe-Keto?

I-Chipotle-Cheddar Ye-avocado Ethosiwe

Ukudla kwe-keto kungase kungabi lula, kodwa ucwaningo lwesayensi lubonisa ukuthi kunezinzuzo ezingaphezu kokusetshenziswa ekwelapheni isithuthwane, njengoba ukudla kwe-keto kubonakala kuhlotshaniswa nentuthuko ekwelapheni:

  • I-Alzheimer's: Isayensi iphakamisa ukuthi iziguli ze-Alzheimer ezilandela ukudla kwe-ketogenic zinentuthuko enkulu ekusebenzeni kwengqondo. Lokhu kukholakala ukuthi kunokuthile okwenza ngcono ukusebenza kwe-mitochondrial ngokunikeza ubuchopho uphethiloli omusha.
  • I-Parkinson's: Esinye sezici ezibalulekile zesifo sikaParkinson ukunqwabelana okungavamile kwephrotheni eyaziwa ngokuthi i-alpha-synuclein. Ucwaningo oluxhaswe yi-Michael J. Fox Foundation luye lwahlola ukuthi ukudla kwe-ketogenic kukhuthaza ukuwohloka kwalawa maprotheni, kunciphisa inani le-alpha-synuclein ebuchosheni.
  • I-Multiple sclerosis: ocwaningweni oluncane lwango-2016, iziguli ze-multiple sclerosis (MS) zazidla i-keto. Ngemva kwezinyanga eziyisithupha, babika izinga lempilo elithuthukisiwe, kanye nokuthuthuka kwezempilo ngokomzimba nangokwengqondo. Kodwa-ke, ngaphambi kokuba odokotela nabacwaningi bathole ukuxhumana phakathi kwe-keto ne-multiple sclerosis, amasampula amakhulu kanye nocwaningo olubanzi luyadingeka. Noma kunjalo, imiphumela yokuqala iyajabulisa.
  • Thayipha 2 sikashukela: Kulolu hlobo lwesifo, yiqiniso, ukunciphisa ama-carbohydrate ekukhulumeni kwabo okuncane kuyinto evamile. Okwenze kwaba ukuboniswa okuthakazelisa kakhulu kwemiphumela yesikhathi eside yokunamathela ekudleni kwe-keto. Nakuba ucwaningo kuze kube yimanje lwenziwe kumasampula amancane kakhulu, ubufakazi buphakamisa ukuthi ukudla okune-carb ephansi kakhulu (njengokudla kwe-keto) kungasiza ukwehlisa i-A1C futhi kuthuthukise ukuzwela kwe-insulin kuze kufike ku-75%. Empeleni, isibuyekezo sika-2017 ithole ukuthi ukudla kwe-keto kwakuhlotshaniswa nokulawulwa okungcono kwe-glucose kanye nokuncipha kokusetshenziswa kwemithi. Lokho kusho, abalobi baxwayise ngokuthi akucaci ukuthi imiphumela yayingenxa yokulahlekelwa isisindo, noma amazinga aphezulu e-ketone.
  • Umdlavuza: Ucwaningo lwangaphambili lokuhlola luphakamisa ukuthi ukudla kwe-keto kungase kube nemiphumela ephikisayo, mhlawumbe ngenxa yokuthi kunciphisa inani eliphelele lekhalori (kanye nokujikeleza kweglucose) ekukhuleni kwesimila. Kwi 2014 ukubuyekezwa Kusukela ocwaningweni lwezilwane, ukudla kwe-ketogenic kwatholakala ukuthi kusebenza kahle ukunciphisa ukukhula kwesimila, umdlavuza wekoloni, umdlavuza wesisu y umdlavuza wobuchopho. Kudingeka ucwaningo olwengeziwe lwabantu olunamasampula amakhulu, kodwa ngokuqinisekile luyisiqalo esihle kakhulu.

Izinhlobo zokudla kwe-keto

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Njengoba kuxoxiwe ngaphambili, kunokuhlukahluka kumanani wamafutha, amaprotheni, nama-carbohydrate ekudleni kwe-keto. Lokhu kubangela izinhlobo ezahlukene zokudla kwe-keto noma izindlela ezihlukile zokubhekana nakho. Phakathi kwabo sivame ukuthola:

  • I-keto diet ejwayelekile (DCE): Lena imodeli ejwayelekile kakhulu yokudla kwe-keto futhi isekelwe emafutheni aphezulu kakhulu, ukusetshenziswa kwamaprotheni amaphakathi. Ngokuvamile iqukethe: 75% amafutha, 20% amaprotheni kanye 5% carbohydrate.
  • I-protein ephezulu ye-keto diet: Ifana nokudla okujwayelekile, kodwa ihlanganisa amaprotheni amaningi. Amafutha angama-60%, amaprotheni angama-35% nama-carbohydrate angama-5%.
  • I-cyclical keto diet (DCC): Lolu wuhlelo olubandakanya izikhathi ezinokuqukethwe okuphezulu kwama-carbohydrates, isibonelo, ukuhlukanisa isonto libe yizinsuku ezi-5 ze-keto ezilandelanayo kanye nezi-2 ezisele nama-carbohydrates.
  • I-adapted ketogenic diet (DCA): Ikuvumela ukuthi wengeze amacarbohydrates ngezinsuku oya kuzo ukuqeqeshwa.

Nakuba iqiniso liwukuthi i-keto ejwayelekile kuphela kanye nokudla okunamaphrotheni aphezulu kunezifundo ezibanzi. Ngakho-ke, izinguqulo ze-cyclical neziguquliwe zibhekwa njengezindlela ezithuthukisiwe futhi zisetshenziswa kakhulu ngabasubathi.

Kulesi sihloko nakuwebhu jikelele, ukuze kube lula ukuzivumelanisa nezimo, ngisebenza ne-DCE (i-standard keto diet).

Ngingakwazi ngempela ukwehlisa isisindo ngokushesha uma kuqhathaniswa nokudla kwe-keto?

Ngangiyingane eyisidudla. Impela ebusheni ulahlekelwa isisindo uma welula, bangitshela. Umphumela? Ngangiyisidudla. Lokhu kwathinta izici eziningi zempilo yami. Ngaqala ukuncipha ngokuthanda kwami ​​lapho ngineminyaka engu-17 ubudala. Lokhu kwangenza ngafundela ukondliwa kwabantu kanye ne-dietetics. Emuva ngonyaka wesibili weziqu zami, ngase ngingumuntu onomzimba ojwayelekile nonempilo. Futhi lokhu kube nomthelela omuhle kakhulu empilweni yami ezingeni lomuntu siqu nelomsebenzi. Ubani ongakholelwa isazi sokudla okunamafutha?

Ngakho impendulo inguyebo onamandla. Uma ungehlisa isisindo ekudleni kwe-keto. Angikhulumi nganoma iyiphi into eyisimangaliso noma yimuphi umbhedo. Ucwaningo lubonisa ukuthi ulahlekelwa isisindo nangaphezulu, ulahlekelwa ngokushesha kunokudla okujwayelekile okunamazinga aphezulu noma "evamile"Kuma-carbohydrates asevele ayingxenye, futhi kunciphisa izici eziyingozi zezinye izifo.

Ngaphezu kwalokho, wehlisa isisindo ngaphandle kokuthi uchithe usuku lonke ubala ama-calories noma ulandelela ukuthi mangaki owadlayo ngendlela ephelele.

Ucwaningo lubonisa ukuthi abantu abalandela ukudla kwe-keto balahlekelwa cishe izikhathi ezingu-2.2 kuya kwezingu-3 kunesisindo esingaphezu kwalabo abavele banciphise ama-calories namafutha. Futhi nakuba kungase kubonakale kuphambene, amazinga e-triglycerides kanye ne-HDL cholesterol nawo abonisa ukuthuthuka.

Ukwengeza, ukudla kwe-keto, okunikezwe ukwanda kwayo ekusetshenzisweni kwamaprotheni kanye nokuncipha kwayo kushukela, inikeza ezinye izinzuzo (ngaphezu kokulahlekelwa isisindo) njengokuthuthukiswa kokuzwela kwe-insulin.

Yikuphi ukudla okufanele ngikugweme?

Ngokuyisisekelo labo abanamazinga aphezulu kakhulu ama-carbohydrate. Ngokwesibonelo:

  • Ukudla neziphuzo ezibandayo ezinoshukela omningi: Iziphuzo ezithambile, amajusi, ama-smoothie, amaswidi, ama-ayisikhilimu, njll.
  • Okusanhlamvu, ufulawa okuningi nokuphuma kokunye: i-pasta, irayisi, okusanhlamvu, njll.
  • Izithelo: Zonke izithelo ngaphandle kwamajikijolo amaningi, njenge sitrobheli, amajikijolo, guava, ama-plums, raspberries, Njll
  • Ubhontshisi noma okusanhlamvu: ubhontshisi, udali, uphizi, uphizi, njll.
  • Imifino yezimpande ne-tuber: Ubhatata, izaqathe, amazambane, njll.
  • Ukudla noma imikhiqizo enamafutha aphansi: Qaphela kakhulu ngayo. Ngokuvamile zicutshungulwa kakhulu futhi zicebile kakhulu kuma-carbohydrate.
  • Ama-condiments noma amasoso: Kufanele futhi uwabuke ngengilazi yokukhulisa. Njengoba abaningi babo benezilinganiso eziphakeme kakhulu zikashukela namafutha agcwele.
  • Amafutha Asuthisiwe: Nakuba ukudla kwe-keto kusekelwe ekwakhiweni kwamafutha, kuyadingeka ukunciphisa amafutha agcwele ajwayelekile emafutheni acwengisisiwe, noma imayonnaise.
  • Utshwala: Ishukela layo liphezulu kakhulu. Ngakho-ke kuhle ukuyiqeda ngokuphelele ekudleni kwe-keto.

Ukudla okungenashukela: Nalapha futhi, kufanele uqaphele kakhulu. Njengoba kungewona wonke ama-sweeteners alungele ukudla kwe-keto. Ngakho lapha ngihlaziye ama-sweeteners ajwayelekile. Ikuvumela ukuthi wazi ukuthi yiziphi ongazidla ngaphandle kokuphuma ekudleni.

Yiziphi Ukudla Ongakudla Ngokudla Kwe-Keto?

Ukudla kwe-keto ngokuyinhloko kwenziwa yilokhu:

  • Inyama: Okubomvu, ama-steaks, i-serrano ham, ubhekeni, i-turkey, inkukhu, inyama ye-hamburger, njll.
  • Izinhlanzi ezinamafutha: i-salmon, i-tuna, i-trout, i-mackerel, njll.
  • Amaqanda.
  • Ibhotela.
  • Ushizi: Awucutshungulwa ngokuyinhloko njenge-cheddar, i-mozzarella, ushizi wembuzi, oluhlaza okwesibhakabhaka.
  • Amantongomane namantongomane ohlobo lwembewu: Ama-alimondi, ama-walnuts azo zonke izinhlobo, imbewu yethanga, imbewu ye-chia, njll.
  • Amafutha angacutshunguliwe: i-extra virgin olive, ukhukhunathi namafutha kakotapheya.
  • Ukwatapheya: Iphelele noma i-guacamole eyenziwe uwena. Uma uyithenga, kuzodingeka uhlole ukuthi ayinalutho yini engeziwe.
  • Imifino eluhlaza evamise ukuba namazinga aphansi e-carbohydrates kanye notamatisi, u-anyanisi nopelepele, njll.
  • Izinongo ezijwayelekile: usawoti, pepper, amakhambi, njll.

Ukudla ngaphandle kokweqa i-keto diet

Ngokungafani nezinye izinhlobo zokudla, ekudleni kwe-keto, ukudla ngaphandle kwekhaya akuyona inkimbinkimbi ngokweqile. Cishe kuzo zonke izindawo zokudlela ungajabulela izinketho ezi-keto-friendly ngokuphelele njengenyama nenhlanzi. Ungakwazi uku-oda i-ribeye enhle noma inhlanzi enamafutha amaningi njengesaumoni. Uma inyama ihambisana namazambane, ungacela ukuthi lokhu kushintshwe imifino encane ngaphandle kwenkinga.

Ukudla okunamaqanda nakho kuyisixazululo esihle njenge-omelet noma amaqanda ane-bacon. 

Esinye isidlo esilula kakhulu kungaba ama-hamburgers. Kufanele nje ukhiphe isinkwa futhi ungasithuthukisa ngokufaka ukwatapheya, ubhekeni ushizi namaqanda.

Ezindaweni zokudlela ezijwayelekile njengaseMexico nawe ngeke ube nenkinga. Ungakwazi uku-oda noma iyiphi inyama bese wengeza inani elihle likashizi, i-guacamole, ne-salsa noma ukhilimu omuncu.

Mayelana nokuthi kungaba njani ukuphuza endaweni yokucima ukoma nozakwenu, nawe ngeke ube nenkinga. A ukhokho 0, noma Ukudla kwe-Coke kanye nanoma iyiphi enye i-soda noma i-nestea engenashukela i-keto ngokuphelele. Ungakwazi futhi ukuphuza ikhofi ngaphandle kwenkinga.

Ngakho konke lokhu, uyabona ukuthi imiphumela ayimangaki njengezinye izindlela zokudla. Akudingekile ukuthi uzizwe unecala lapho udla ngaphandle njengoba kuphephile ngokuphelele, ungathola izinketho ezijabulisayo ngempela ngokudla kwakho kwe-keto.

Imiphumela emibi yokudla kwe-keto nokuthi yini okufanele uyenze ukuze unciphise

Njengokudla okuningi, ungase uzwe imiphumela ethile engemihle kusenesikhathi lapho uqala ukudla kwe-keto. Lokhu kungokwemvelo ngokuphelele. Umzimba wakho ujwayele ukusebenza ngendlela ethile futhi uyawushintsha. Akumelwe wesabe. Ukudla kwe-keto kuphephe ngokuphelele kubantu abanempilo enhle.

Abanye babiza le miphumela engemihle: i-keto flu

Lokhu okubizwa ngokuthi umkhuhlane we-keto ngokuvamile kubangela ukwehla kwamazinga wamandla, umuzwa wokucabanga onokucaca okuncane, indlala ekhulayo, ukuphazamiseka kokugaya ukudla kanye nokwehla kokusebenza kwezemidlalo. Njengoba ubona, i-keto flu ayihlukile kakhulu nomuzwa ozwayo lapho uqala noma yikuphi ukudla. Le miphumela engemihle ihlala izinsuku ezimbalwa futhi ekugcineni inyamalale.

Ukunciphisa le miphumela, umqondo othakazelisayo ukugcina ukudla okujwayelekile kwesonto lokuqala kodwa ukwehlisa umthamo wamacarbohydrates kakhulu. Ngale ndlela, umzimba wakho ungajwayelana kancane kancane namafutha ashisayo ngaphambi kokuyeka ngokuphelele ukudla ama-carbohydrate.

Ukudla kwe-keto nakho kushintsha kakhulu amanzi namaminerali emzimbeni wakho. Ngakho-ke ungangeza usawoti owengeziwe ekudleni kwakho noma uthathe izithako zamaminerali uma uthanda. Ukudla kwe-3.000 kuya ku-4.000 mg ye-sodium, i-1.000 mg ye-potassium kanye ne-300 mg ye-magnesium ngosuku kunciphisa kakhulu imiphumela emibi ngesikhathi sokuzivumelanisa nezimo.

Kubalulekile, ikakhulukazi ekuqaleni, ukuthi udle uze uzizwe usuthi ngokuphelele. Awukho umkhawulo wekhalori. Ukudla kwe-keto kubangela ukuncipha kwesisindo ngaphandle kokulawula amakhalori ngamabomu noma ukulinganiselwa. Kodwa uma ufuna ukuwalawula ukuze abe nemiphumela esheshayo, okungenani zama ukuthi ungalambi ekuqaleni. Lokho kuzokusiza ukuthi uyigcine ngempumelelo.

Ingabe ukudla okune-ketogenic kuwumqondo omuhle kimi?

Njengazo zonke izinhlobo zokudla, kunabantu lapho ukudla kwe-keto kungeke kubafanele. Ukudla kwe-ketogenic kuhle kakhulu kubantu abakhuluphele ngokweqile, abanesifo sikashukela noma abafuna ukuthuthukisa impilo yabo ye-metabolic futhi ngokujwayelekile.. Kodwa ayifaneleki kakhulu kubasubathi noma abantu abafuna ukuzuza imisipha eminingi noma isisindo.

Ngaphandle kwalokho, njenganoma yikuphi ukudla, kuzosebenza uma ukuthatha ngokungathí sina futhi ungaguquguquki. Futhi imiphumela izoba yesikhathi esimaphakathi - eside. Ukuya ekudleni kuwumjaho webanga elide. Kufanele uthathe kalula. Cabanga ukuthi impela, usunesisindo esikahle isikhathi eside. Akuwenzi umqondo (futhi akunempilo) ukufuna ukulahlekelwa yikho konke lokho ezinsukwini eziyi-15. 

Noma kunjalo, futhi uma konke lokhu okungenhla sekucatshangelwe, izinto ezimbalwa zifakazelwa ekudleni njengokuphumelela uma kuziwa ekunciphiseni isisindo kanye nezinzuzo zezempilo eziza nokudla kwe-keto.

Imibuzo ebuzwa njalo

Sekuyiminyaka eminingi ngincoma lokhu kudla. Futhi njengazo zonke izinto, kukhona ukungabaza okugcwele ekuqaleni naphakathi nokuthuthuka engizozama ukukucacisa.

Ngizolahlekelwa umsipha?

Njengazo zonke izidlo, ukwehla kwesisindo somzimba kungenzeka. Kodwa uma kubhekwa ukuthi umthamo wokudla kwamaprotheni mkhulu kunokudla okuvamile, nokuthi kunezinga eliphezulu le-ketone, lokhu kulahlekelwa okungenzeka kuphansi kakhulu futhi bekungeke kubaluleke nakakhulu ukwenza izisindo ezithile.

Ngingakwazi ukusebenzisa imisipha yami ekudleni kwe-keto?

Yebo, kodwa uma inhloso yakho kuwukuthola ivolumu, ukudla kwe-keto akuphumelelanga kakhulu kulokhu kunokudla okune-carbohydrate emaphakathi.

Ngizokwazi ukudla amacarbohydrate futhi?

Kunjalo. Kodwa kubaluleke kakhulu ukuthi unciphise ama-carbohydrate ngokuphawulekayo. Ngempela kuyisisekelo sokudla futhi kufanele ube nokudla okuncane kwakho okungenani izinyanga ezi-2 noma ezi-3 zokuqala. Ngemuva kwalesi sikhathi, ungadla ama-carbohydrate ngezikhathi ezikhethekile, kodwa ngokushesha ngemva kwalokho kuzodingeka ubuyele emazingeni amancane.

Mangakanani Amaprotheni Engingawadla?

Amaprotheni kufanele adliwe ngamanani aphakathi. Ukudla okuphezulu kungadala ukukhuphuka kwe-insulin futhi kwehlise ama-ketones. Umkhawulo onconyiwe omkhulu ngu-35% wengqikithi yamakholori.

Ngihlale ngizizwa ngikhathele noma ngikhathele

Impela, udla ngendlela engafanele noma mhlawumbe umzimba wakho awusebenzisi amafutha nama-ketones ngendlela efanele. Yehlisa ukudla kwakho okunama-carbohydrate futhi uqhubeke nezeluleko engizinikeze ngaphambili. Ungathatha futhi izithasiselo ze-TMC noma ama-ketone ukuze usize umzimba wakho.

Ingabe kuyiqiniso ukuthi i-ketosis iyingozi kakhulu?

Lutho neze. Kunabantu abadida umqondo we-ketosis nomqondo we-ketoacidosis. I-Ketosis iyinqubo engokwemvelo emzimbeni, kuyilapho i-ketoacidosis ivela ezimeni zesifo sikashukela esingalawuleki ngokuphelele.

I-Ketoacidosis iyingozi, kodwa i-ketosis eyenzeka ngesikhathi sokudla kwe-ketogenic ijwayelekile futhi inempilo ngokuphelele.

Ngenzenjani uma ngigayeka ukudla okunzima kanye/noma ukuqunjelwa?

Lokhu side effect kungavela ngemva 3 noma 4 amaviki. Uma iphikelela, zama ukudla imifino enefayibha ephezulu. Ungasebenzisa futhi izithasiselo ze-magnesium ukuze ukhulule ukuqunjelwa.

Umchamo wami unephunga elimnandi

Ungakhathazeki. Lokhu kumane kubangelwa ukuqedwa kwemikhiqizo ekhiqizwa ngesikhathi se-ketosis.

Ngingenzenjani uma nginuka kabi umoya?

Zama ukuphuza amanzi amaningi anokunambitheka kwesithelo semvelo noma hlafuna ushingamu ongenashukela.

Ingabe ngidinga ukugcwalisa ama-carbohydrates ngezikhathi ezithile?

Akudingekile, kodwa kungaba yinzuzo ukuhlanganisa usuku oluthile olunama-calories amaningi kunokuvamile.

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