Ucabanga ukuthi i-keto kwisabelomali esiphansi ayinakwenzeka? Inikeze elinye i-spin. Yidla eyodwa Ukudla kwe-ketogenic Ikhwalithi ephezulu ngaphandle kokuphula i-akhawunti yakho yasebhange ingenzeka, ngisho noma unesabelomali esiqinile. Kudingeka nje ukuhlela okuthe xaxa futhi uhlakaniphe mayelana nezinsiza zakho ezitholakalayo.
Ngemuva kokutshalwa kwezimali kokuqala kokulungisa amakhabethe akho ekhishi, cishe uzogcina ukonga imali ekudleni okuphansi kwe-carb.
Lokhu okuthunyelwe kuzokunikeza amathiphu okuthi ungayithola kanjani i-keto kubhajethi, okuhlanganisa izindlela zokonga imali (kokubili okwesikhathi esifushane nesikhathi eside) nokuthi ungabala kanjani "buyela ekutshalweni".
Okuqukethwe
Amathiphu ayi-10 Okukhulisa Ukudla Kwe-Ketogenic Ngesabelomali Esiqinile
Uma uzama ukuthola i-keto kubhajethi, lawa macebiso aphezulu azokusiza ukuthi uhlale usendleleni yakho kokubili uhlelo lwakho lokudla kanye nezezimali zakho.
1: Thenga ngobuningi
Uma uzama ukonga imali ekuthengeni igrosa, ukuthenga ngobuningi kungaba nomthelela omkhulu. Kuyakulinga ukuthi uthenge izinto zakho kwa-Whole Foods, noma ngisho nesitolo sakho segrosa sendawo esivamile, kodwa ngeke uthole amanani entengo ongawathola ezitolo ezinkulu njenge-Costco, i-Walmart, noma i-Sam's Club.
Ezinye izitolo ezithengekayo zifaka i-Aldi ne-Trader Joe's (okuwukuthi, ngenxa yalokho, bobabili babelana ngomnikazi ofanayo). Okokugcina, bheka izimakethe zabalimi bendawo zamabhusha nemifino engase ingabonakali sengathi injalo kodwa ngokuvamile eshibhile kunezitolo ezinkulu.
Lapho uthola okuhle, sebenzisa ngokunenzuzo. Inyama nezilwane zasolwandle zingakukhokhela izindleko zakho, ngakho-ke uma uthola inyama noma ukudla kwasolwandle kuthengiswa, thenga okungaphezu kwalokho okudingayo futhi umise lokho ongakusebenzisi.
Thenga izikhwama ezimbalwa zemifino efriziwe futhi uzibeke kude. Nakuba ungase ukhethe ukunambitheka kwemikhiqizo emisha, imifino efriziwe ithengeka kakhulu ezimweni eziningi futhi ikuvumela ukuba wenze isidlo sakusihlwa esihle ngisho nalapho ifriji namakhabhinethi engenalutho (gqugquzela ukuthosa wamukelekile) futhi uvimbele ukudla okulahlwayo.
Ukuze wonge isikhathi, landa futhi uphrinte umhlahlandlela ophelele wokuthenga keto. Yonke into oyidingayo ngokudla kwakho kwe-keto isivele ikulolu hlu.
2: Pheka ngobuningi bese uqandisa okusele
Uma usuthenga ukudla kwakho ngobuningi, pheka futhi ngobuningi. Ukupheka kweqoqo kuyindlela enhle yokuqinisekisa ukuthi uhlala unokudla nokudla okulula ekhaya. Lokhu akukongi imali kuphela, kuphinde konge isikhathi.
Khetha usuku olulodwa ngeviki lokulungiselela ukudla. ISonto lisebenzela abantu abaningi, kodwa kungaba usuku oluhlukile kuye ngohlelo lwakho. Thenga, bhala phansi uhlelo lwakho lokudla, upheke, futhi usabalalise ukudla ezitsheni okulula ukukuthwala.
Uma upheka okungaphezu kwalokho ongakudla ngesonto, vele umise lokho ongakusebenzisi. Uma unesikhala esitholakalayo, abanye abantu bathola ifriji ejulile iwutshalomali olufanele. Ikuvumela ukuthi upheke kahle kusenesikhathi futhi ugcine lezo zinto ezingabizi ngezinye izikhathi okwaziyo ukuzithola.
3: Bheka amadili nezaphulelo
Lapho uthenga esitolo segrosa, bheka amadili nezaphulelo. Uma inyama isondela osukwini lokuphelelwa yisikhathi, izitolo zivame ukuyibeka ezaphulelo ezifika ku-20%. Uma wenza ukudla kosuku olufanayo, leli yithuba lokuthola inyama efunzwe utshani yekhwalithi ephezulu ngamanani aphansi ngendlela emangalisayo.
Amadili e-BOGO (2 × 1) angenye iphromoshini evamile yesitolo segrosa. Bheka ama-bogo bargains esigabeni somkhiqizo nesebhusha, bese uskena ama-aisles ukuze uthole ama-bargains ahlobene ne-pantry staples. Ungenza ngempela i-keto kusabelomali esiqinile ngale ndlela, ngakho-ke bheka amadili ezincwajaneni zamasonto onke kanye namaphromoshini asesitolo.
4: Ungaphumi ohlwini lwakho lokuthenga
Ngaphandle kohlu olucacile lwalokho ohlela ukukuthenga, kunamathuba angu-99.9% okuthi uzothenga ngaphezu kwalokho obekuhleliwe. Ukuthenga ngamawala kuyinto yangempela. Hamba uye esitolo ngohlu, futhi uthenge kuphela okukulolo hlu, ukuze uqiniseke ukuthi uku-keto kubhajethi.
5: Sebenzisa i-Vacuum Sealer
I-vacuum sealer ikuvumela ukuthi uvale futhi ukhiphe umoya ezikhwameni zepulasitiki. Ngokusebenzisa i-vacuum sealer, ungafriza ukudla futhi uvimbele ifriji iyasha. Futhi ... Ingabe linayo enye inzuzo eyengeziwe? Kunjalo. Khulula indawo yesiqandisi, ozodinga ukuyithenga futhi uyipheke ngobuningi.
6: Thenga ku-inthanethi
Uma ungakwazi ukuthola amadili endaweni, ukuthenga ku-inthanethi kungakongela inani elikhulu lemali. I-Amazon inamadili amaningi anenani eliphansi ngamantongomane, ufulawa we-alimondi, ufulawa kakhukhunathi, uwoyela kakhukhunathi, imbewu yefilakisi noma ye-chia, nezinongo.
Lezi ngokuvamile ishibhile ukuzithenga ku-inthanethi kunasesitolo, ngisho nangokuthunyelwa. Uma uyilungu le-Amazon Prime, uzothola ukuthunyelwa kwezinsuku ezimbili futhi ungabhalisela imikhiqizo ethile ukuze ulethwe njalo emnyango wakho.
7: Sebenzisa njalo inyama nemikhiqizo ethengekayo
Uma kukhulunywa ngemikhiqizo emisha, kunezinhlobonhlobo zezindleko nge-kg/phawundi. I-Broccoli, ubhontshisi obuluhlaza, nesipinashi yizinketho ezithengekayo. Ungakwazi ukuwahlanganisa cishe kunoma iyiphi iresiphi.
Ikholifulawa ivamise ukubiza kakhulu, kodwa ukuguquguquka kwayo kungabiza izindleko. Ezinye izinto ezinjengopelepele obomvu, ukwatapheya, noma upelepele osawolintshi, zivame ukubiza kakhulu.
Kungashiwo okufanayo ngenyama nezilwane zasolwandle. Ingabe i-filet mignon iyabiza? Impela, ngakho ngicela ungayithengi. Thenga ukusikeka okuthengekayo kwenyama okufana nethambo emathangeni enkukhu, isikhumba, inyama yenkomo egayiwe, i-cod, nobhekeni ongena-nitrate. Amaqanda ayathengeka futhi, futhi amaqanda abilisiwe ayindlela enhle ehambisana ne-keto.
8: Bheka ukuthi isikweletu sakho segrosa siya eziphuzweni esikhundleni sokudla
Uma ukhononda ngezindleko eziphakeme zesikweletu sakho sokudla kodwa usasebenzisa u-$5 nsuku zonke ukuze uthole i-latte (njengoba kungenzeka kwa-Starbucks), kukhona okuthile okuthakazelisayo okudingeka ukwazi lapha: I-Latte ayikona ngisho ukudla. Futhi uma uphuza ibhodlela lewayini elingu-$20 njalo uma uvakashela isitolo, lezo zinto ziyahlangana ekugcineni.
Lahla iziphuzo ezibizayo notshwala bese ushintshela emanzini. Uma udinga i-caffeine, zenzele ikhofi lakho noma itiye ekhaya bese ulithatha ngenkomishi. Ngokuqondene notshwala, kufanele unciphise ngokuphelele, kwazise igcwele ushukela noma kunjalo.
9: Yenza "izithako" kusukela ekuqaleni
Noma nini lapho kungenzeka, yenza izinto ezinjengama-salad dressings, amasoso, ufulawa, i-guacamole, amabhotela omisiwe, amasobho namasaladi kusukela ekuqaleni.
Ngeke nje kukugcinele imali, kodwa kuzokusindisa ekudleni izithasiselo zokudla kanye noshukela owengeziwe. Ziningi izindlela zokupheka i-keto, kufaka phakathi ama-condiments, amasoso, nezingubo zokugqoka, ongazifaka ohlelweni lwakho lokudla kwe-keto.
Lezi zixhobo zasekhishini zingenza ukupheka kube lula kakhulu:
- Iprosesa yokudla noma i-blender.
- Amabhodwe namapani: Awudingi lutho oluwubukhazikhazi, izitsha zokupheka zekhwalithi ephezulu eziphakeme ngokwanele ukubilisa nokuthosa ukudla kwakho isonto ngalinye.
- Ummese nebhodi lokusika.
- Izimbiza nezitsha zokugcina.
10: Njalo thenga yonke vs. eqotshiwe
Thenga inkukhu yonke esikhundleni samabele enkukhu angenamathambo, angenasikhumba. Thenga lonke isiqu sesilimo esidliwayo esinamagatsha anamanzi esikhundleni sesilimo esidliwayo esinamagatsha anamanzi. Thenga ama-alimondi aphelele esikhundleni sama-alimondi axutshwe. Esikhundleni sokuchitha imali eyengeziwe ekuthengeni okuqotshiwe, zinike isikhathi esincane sokusika, ukukugcina, futhi ukufrize ukudla ngokwakho.
Ungayibala kanjani imbuyiselo yakho ku-ketosis
Ukudla i-keto akudingeki ukuthi kucekele phansi isikhwama sakho semali. Ungavumeli ukukhathazeka kwesabelomali esiqinile kukuvimbele ekwenzeni impilo yakho ibe yinto eza kuqala. Sebenzisa onakho ukuze wenze lokhu kudla kukusebenzele, ngisho noma kuthatha ukuhlela nokulungiselela okwengeziwe.
Phakathi kwakho konke lokhu kuncinza kwamasenti, thatha umzuzu wokuhlola okwamanje ukuze ubale imbuyiselo yakho ekutshalweni kwezimali (ROI) kusuka ku-ketosis.
I-Keto kubhajethi: ungayenza yenzeke
Thatha lawa macebiso ayi-10 asebenzayo okwenza i-keto kubhajethi, inikeze inyanga, bese uyayihlola. Usebenzise malini? Uzizwa kanjani? Ingabe ukhiqiza kakhulu, ingabe ukujima kwakho kuzizwa kunamandla, futhi ingabe uzizwa ungcono ngawe?
Zibuze lo mbuzo: Ingabe ukuba nempilo kuwufanele inani? Ungavumeli ukukhathazeka ngebhajethi kukuphazamise. Abantu abaningi engxenyeni yokuqala yokuphila bachitha impilo yabo bezama ukuthola imali. Khona-ke, engxenyeni yesibili yokuphila, basebenzisa imali bezama ukubuyisela impilo yabo. Yisikhathi sokwenza ibhajethi isikhathi sakho, amandla, kanye nemali oyisebenze kanzima kulokho okubaluleke ngempela.