Izithako ezingcono kakhulu eziyi-14 zokudla kwakho kwe-keto

Ingabe udinga izithasiselo ze-keto, noma ungathola zonke izakhamzimba ozidingayo ekudleni okufanele indlela yokuphila ye-keto?

Impendulo emfushane ukuthi izithasiselo zingasiza kakhulu ukuthuthukiswa kokudla kwakho kwe-ketogenic.

Kungaba inselele ukuthola zonke izakhamzimba ozidingayo ngenkathi usaphatha inani elifanele lama-macros. Yilapho izithasiselo ze-keto zingena khona.

Yini ebangela i-ketosis futhi ukudla ketogenic kube okunempilo noma cha kuncike kwikhwalithi yama-macros nama-micronutrients owadlayo.

Ukuze ulandele ukudla okulungile kwe-keto, kufanele uqonde izithasiselo.

Kungani Izithako Ezibalulekile Zibalulekile Ku-Keto

Ukudla kwe-ketogenic kuhlukile ngoba kuguqula imetabolism yakho. Umthombo wamandla ozenzakalelayo womzimba i-glucose evela kuma-carbohydrate, kodwa ususa lo mthombo wamandla oyinhloko lapho uqala ukudla okune-carbohydrate ephansi kakhulu.

Ngenxa yalokhu, umzimba wakho ushintsha amagiya futhi ushintshele komunye umthombo wamandla: amafutha. Uma lokhu kwenzeka, umzimba wakho uqala i-ketogenesis - izitolo zamafutha ziguqulwa zibe ama-ketones esibindini, ukunikeza omunye uphethiloli wamandla.

Usuka ekubeni umshini ophakelwa i-carb uye emshinini onamafutha. Lolu shintsho lukhulu futhi, njengazo zonke izinguquko, luzodinga ukulungiswa okuthile ngenkathi umzimba wakho uzinza. Izithako ze-Ketogenic zikusiza ukuthi udlule kulolu shintsho ngaphandle kwemiphumela engemihle.

Nakuba kungadingeki ngaso sonke isikhathi ekudleni kwe-ketogenic, izithasiselo zingasiza ngezindlela ezimbalwa ezibalulekile:

Yehlisa izimpawu ze-keto flu

La i-keto flu Ngokuvamile kubangelwa ukuntuleka kwamavithamini namaminerali ngesikhathi sokushintshela ku-ketosis.

Isibonelo, njengoba amangqamuzana akho esebenzisa zonke izitolo ze-glycogen emzimbeni wakho, alahlekelwa amanzi kanye nama-electrolyte abalulekile.

Yiba nezithako ezifanele, njenge ama-electrolyte, kungasiza ekuvimbeleni ukuntula izakhi ezibangela i-keto flu, futhi kungadambisa uguquko.

Ungawagcwalisa kanjani noma yiziphi izikhala zokudla okunomsoco ekudleni kwakho kwe-ketogenic

Ngenxa yokuthi ukudla kwe-ketogenic akuvumeli izithelo noma imifino enesitashi, ungase ungazi ukuthi ungawatholaphi amavithamini namaminerali owake wawathola kulokho kudla. Ungase futhi udinge i-fiber supplement uma uthola ukuthi ukugaya kwakho kushintshile futhi udinga inqwaba eyengeziwe.

Izithako ze-Keto zisiza ukusheshisa ukushintshela ku-keto ngoba zingakunikeza amavithamini namaminerali abalulekile njengoba uzijwayeza ukuze uwathole ekudleni kwe-keto njengenyama ebomvu, amaqanda, nemifino ene-carb ephansi.

Ngokwesibonelo, thatha a ibhekwa yemifino Kungaba usizo uma ungathandi ukudla i-kale eningi entsha nezinye imifino enamaqabunga.

Sekela imigomo yakho yezempilo

Izithako ze-Keto zingasekela izinhloso zezempilo ezikugqugquzele ukuthi uqale ukudla kwe-ketogenic.

Isibonelo, amafutha ezinhlanzi angasekela umsebenzi ongcono wokuqonda, okuyinzuzo yokudla kwe-ketogenic, kuyilapho amafutha e-MCT angasekela amazinga e-ketone.

Ukusebenzisa izithasiselo ze-keto kukusiza ukuthi uphumelele, futhi ukuqonda ukuthi izithasiselo ezithile zisebenza kanjani kwenza kube lula ukwazi uma uyazidinga.

Izithako ezi-6 ezihamba phambili ze-ketogenic

Lezi yizithako eziphezulu ze-ketogenic okufanele uzicabangele ukuzithatha.

1. Izithasiselo ze-Electrolyte Zebhalansi Yoketshezi

Nakuba ukudla Izipesheli ze-ketogenic izinzuzo eziningi zezempilo, amaminerali abalulekile afana ne-potassium, i-magnesium, i-sodium, ne-calcium avela kuyo ukudla okungezona ketogenic. Lawa ma-electrolyte alawula ukusebenza kwezinzwa nemisipha, phakathi kwezinye izinto eziningi.

Imvelo ephansi ye-carb yokudla kwe-keto ibangela ukuthi izinso zakho zikhiphe amanzi amaningi, zikhiphe i-sodium namanye ama-electrolyte adinga ukugcwaliswa.

Amazinga aphansi alawa ma-electrolyte, ikakhulukazi i-sodium ne-potassium, angabangela izimpawu ezifana nobuhlungu bekhanda, ukukhathala, nokuqunjelwa, okubuye kwaziwe ngokuthi i-keto flu.

Ngokugcwalisa la ma-electrolyte abalulekile ngokudla noma izengezo, unciphisa izimpawu ze-keto flu ngenkathi uzivikela ekuntulekeni isikhathi eside kwe-keto.

Ngezansi ama-electrolyte amane okufanele uwaqaphele lapho wenza i-keto.

Isodiyamu

Ibhalansi enempilo ye-sodium emzimbeni iyadingeka ekusebenzeni kwezinzwa nemisipha. Ikhono le-sodium lokugcina amanzi libalulekile futhi ekugcineni ibhalansi yamanye ama-electrolyte.

Izidlo eziningi zikhuthaza i-sodium encane, kodwa ungase udinge okwengeziwe ku-keto ngoba i-sodium ilahlekelwa ukulahlekelwa kwamanzi, ikakhulukazi ekuqaleni kokudla kwe-ketogenic.

Ungayithola kanjani i-sodium

Yize ungasidingi isengezo sesodium, ungadinga ukugcwalisa i-sodium elahlekile ku-keto ngokuthi:

• Ukufaka usawoti ekudleni noma eziphuzweni zakho. Khetha usawoti wolwandle lwase-Himalayan.
• Bebe umhluzi wamathambo njalo.
• Yidla ukudla okunothe kakhulu ngesodium njengenyama ebomvu noma amaqanda.

Qaphela: i-sodium inomthelela kumfutho wegazi. Lawula ukusetshenziswa kwayo uma ukhathazekile noma uthambekele ekubeni nomfutho wegazi ophakeme. Izinhlangano eziningi zezempilo zincoma ukuthi umuntu adle i-sodium ingabi ngaphezu kwama-2300 mg ngosuku (ithisipuni elilodwa).

magnesium

Ukushoda kweMagnesium kuvame kakhulu, futhi kunjalo nangaphezulu kubantu abalandela ukudla okune-carbohydrate ephansi. Ukuhlolwa kwegazi kuyindlela engcono kakhulu yokwazi amazinga akho ngokuqinisekile, kodwa amajaqamba emisipha nokukhathala kuyizimpawu ezivamile zokuntuleka kwe-magnesium.

Izithako zeMagnesium Basiza ukugcina izinga lokushaya kwenhliziyo elijwayelekile, ukungatheleleki okunempilo, nokusebenza kwezinzwa nemisipha. Isebenza nge-calcium ukugcina amathambo enempilo futhi isekela ukusabela komzimba okungaphezu kuka-300, okuhlanganisa ukulawulwa kokulala futhi i ukugcinwa kwamazinga e-testosterone anele.

Ungayithola kanjani i-magnesium

Ungathola i-magnesium ekudleni okucebile nge-magnesium njengembewu ithanga, ama-alimondi, ukwatapheya, imifino evela iqabunga eliluhlaza y ama-yoghurts anamafutha amaningi. Kodwa okunye kwalokhu kudla kuqukethe ama-carbohydrates futhi kungaba nzima ukuwathola okwanele ukuze uhlangabezane nezidingo zakho ze-magnesium ngaphandle kokudlula ama-carbohydrate macros akho.

Kanjalo, ungase udinge a engeza. Kwabesifazane, i-320 mg ilungile, kanti amadoda adinga ama-420 mg magnesium ngosuku.

Potassium

I-Potassium isiza umzimba ukuthi ugcine umfutho wegazi ojwayelekile, ibhalansi yoketshezi, nokushaya kwenhliziyo. Kuyasiza futhi ukubhidliza nokusebenzisa ama-carbohydrate futhi kwakhiwe amaprotheni..

Ungayithola kanjani i-potassium

Imvamisa I-Potassium supplementation ayikhuthazwa, njengoba kuningi kunobuthi. Okungcono kakhulu okutholwe emithonjeni ye-ketogenic yokudla yonke efana ama-walnuts, imifino enamaqabunga aluhlaza, ukwatapheya, isalimoni y amakhowe.

Calcio

I-calcium inemisebenzi eminingi emzimbeni. Amathambo aqinile ayingxenye eyodwa kuphela, nakuba kuwumsebenzi owaziwa kakhulu emcabangweni odumile. I-calcium nayo inesibopho sokujiya kwegazi ngendlela efanele kanye nokufinyela kwemisipha.

Ungayithola kanjani i-calcium

Imithombo ye-ketogenic ye-calcium ihlanganisa inhlanzi, imifino enamaqabunga aluhlaza njenge broccoli, ubisi y ubisi olungelona ubisi (Ngobisi lwezitshalo, qiniseka ukuthi alunawo ushukela noma ama-carbohydrates). Kungase kudingeke ukuthi ungeze nge-calcium ukuze uvale izisekelo zakho. Izithako ze-calcium ezisezingeni eliphezulu zifaka i-vitamin D, edingekayo ukuze kuthuthukiswe ukumuncwa.

Kokubili amadoda nabesifazane badinga cishe i-1000 mg ye-calcium ngosuku.

2. I-Vitamin D yokuqinisa kanye namahomoni anempilo

I-Vitamin D isebenza njengesakhi kanye nehomoni emzimbeni wakho. Imikhiqizo eminingi yokudla iqiniswe ngovithamini D ngoba kunzima ukuthola okwanele ekudleni kuphela. Ungayithola nasekuchayekeni elangeni futhi, kodwa kuphela ezindaweni ezinelanga ngokwanele. Futhi, ukuhlala isikhathi eside elangeni kukubeka engozini yomdlavuza wesikhumba.

I-Vitamin D isiza umzimba wakho ukumunca i-calcium, i-magnesium, namanye amaminerali. Kuyadingeka futhi ukunakekela amandla nokukhula kwemisipha, lo Ukuminyana kwamathambo, amazinga e-testosterone enempilo kanye noku ukusekela impilo yenhliziyo nemithambo yegazi.

Naphezu kwale misebenzi ebalulekile, cishe ingxenye eyodwa kwezintathu yabantu baseMelika inovithamini D. Khumbula ukuthi imvelo evimbelayo yokudla ekudleni kwe-ketogenic ingakubeka endaweni ephansi. ukwanda kobungozi bokuntula.

Ungayithola kanjani

Ungathola uvithamini D kwezinye izinhlobo zezinhlanzi ezinamafutha namakhowe, kodwa lokho kumayelana nokudla kwe-ketogenic, ngaphandle uma udla nemikhiqizo yobisi eqinile. Ukwengeza nge-400 IU ngosuku kuyanconywa.

3. Amafutha e-MCT ekusebenzeni kahle kwamafutha

I-MCT imele i-medium chain triglycerides futhi awuhlobo lwamafutha umzimba ongawasebenzisa thola amandla ngokushesha esikhundleni sokuwagcina njengamafutha. Ama-MCT akusiza ukuthi ukhiqize ama-ketones emzimbeni wakho, okudingekayo ukungena nokuhlala ku-ketosis, ngoba ziwumthombo wamandla osebenza kahle kune-glucose (ephuma kuma-carbohydrates).

Ukusetshenziswa ngokushesha kwe I-MCT njengophethiloli kubenza babe isithasiselo esihle kakhulu sokudla kwe-ketogenic ukukugcina usesimweni samandla aphezulu wokushisa amafutha futhi uhlangabezane nama-macros wakho wokudla wansuku zonke wamafutha.

Ungayisebenzisa kanjani

Ama-MCT atholakala ku- uwoyela kakhukhunathi, lo ibhotela, the ushizi futhi i iyogathi. Kodwa indlela engcono kakhulu yokuthola umthamo ogxilile umzimba wakho ongawugayeka kalula iwukuhlanganisa nawo Amafutha e-MCT owuketshezi noma uwoyela we-MCT oyimpuphu.

I-MCT uwoyela powder ngokuvamile kulula ukuthi isisu sigayeke kunama-MCT awuketshezi futhi angengezwa kuma-shakes neziphuzo ezishisayo noma ezibandayo. Sebenzisa okungenani uhhafu noma umphako ogcwele ngosuku.

4. Amafutha e-krill enhliziyo nengqondo

Umzimba wakho udinga izinhlobo ezintathu ze-omega-3 fatty acids: i-EPA, i-DHA, ne-ALA.

Uwoyela we-krill ungumthombo omuhle kakhulu we-bioavailable we-EPA (eicosapentaenoic acid) futhi DHA (i-docosahexaenoic acid), ama-omega-3 fatty acid amabili abalulekile okufanele uwathole ekudleni kwakho noma ezithasiselweni; umzimba wakho awukwazi ukuzikhiqizela wona ngokwawo.

Olunye uhlobo lwe-omega-3, i-ALA noma i-alpha-linolenic acid, lutholakala ekudleni kwezitshalo ezifana ama-walnuts, imbewu ye-hemp kanye nembewu ye-chia.

Umzimba wakho ungaguqula i-ALA ibe yi-EPA ne-DHA, kodwa izinga lokuguqulwa liphansi kakhulu. Kungakho kungcono ukwengezela ngezithako zamafutha ezinhlanzi noma udle izinhlanzi eziningi ezinamafutha aphezulu.

Ngenkathi ukudla kwe-keto ngokwemvelo kungaqukatha ama-omega-3s, ukudla okuningi kwe-keto nakho kuphezulu kuma-omega-6s, okuthi kungabangela ukuvuvukala ngamanani amaningi ngokweqile.

Abantu abaningi badla ama-omega-6 amaningi kakhulu futhi awenele ama-omega-3, ngakho-ke kufanele ulwele isilinganiso esingu-1: 1.

I-Omega-3s ibalulekile empilweni yobuchopho nenhliziyo ngezindlela eziningi. Ukwengeza nge-omega-3s kungasiza:

• Silwe ukuvuvukala.
• Sindisa i izimpawu zokucindezeleka.
• Gcina amazinga e-triglyceride ephansi (ama-triglycerides aphezulu axhunyaniswa nengozi eyengeziwe yesifo senhliziyo) njengoba kuboniswe kulezi zifundo ezi-3: isifundo 1, isifundo 2, isifundo 3.
• I-triglycerides ephansi ngisho nangaphezu kokudla kwe-ketogenic kuphela, kanye nenani eliphansi eliphelele kanye ne-LDL cholesterol, amafutha omzimba, ne-BMI.

Kungani amafutha e-krill? Izithako zamafutha e-krill Aqukethe wonke ama-omega-3s emafutheni ezinhlanzi, kodwa anezinzuzo ezengeziwe. Amafutha e-krill aqukethe nama-phospholipids kanye ne-antioxidant enamandla ebizwa ngokuthi i-astaxanthin. I-Astaxanthin ine izakhiwo ze-neuroprotective lokho kunganciphisa umonakalo ebuchosheni nasesimisweni sezinzwa esimaphakathi okubangelwa ukucindezeleka okwenziwe nge-oxidative.

Ngaphandle uma udla izinhlanzi zasendle, ezinamafutha, ezitholakala kahle njengamasardine, isalimoni kanye ne-mackerel, abaningi imifino enamaqabunga aluhlaza nsuku zonke kanye nenyama yenkomo edla utshani, cishe usazodinga amanye ama-omega-3 engeziwe.

Ungayithola kanjani

Ngenkathi i-American Heart Association incoma ama-milligram angama-250-500 we-EPA ne-DHA ahlanganiswe ngosuku, izifundo eziningi ngamafutha e-krill ezibonisa izinzuzo zezempilo zisebenzisa phakathi kwama-milligrams angu-300 no-3 amagremu. Lokho kufanele kuhlinzeke mayelana ne-45-450 mg ye-EPA ne-DHA ehlangene ngosuku.

Khetha kuphela izithasiselo zikawoyela we-krill zekhwalithi ephezulu ezinokuhlolwa okuqinile ukuze uqiniseke ukuthi azinazo izinsimbi ezisindayo nokunye ukungcola. Ungaphinda uqinisekise ukuthi umkhiqizi usebenzisa izindlela ezisimeme zokuthola usizo.

5. Ama-ketone angaphandle we-ketosis

Ama-ketones angaphandle ayindlela yangaphandle yama-ketone akhiqizwa umzimba wakho ku-ketosis.

Amathe ama-ketones angaphandle Ingakhuphula amazinga akho e-ketone futhi ikunikeze amandla engeziwe ngokushesha, kungakhathaliseki ukuthi uku-ketosis noma cha. Bangumphelelisi ofanele wokudla kwe-ketogenic.

Izinzuzo ezingaba khona zokusebenzisa ama-ketones angaphandle zifaka:

• Ukugxila okukhulu.
• Amazinga aphezulu wamandla.
• Amandla engeziwe okusebenza kwezemidlalo okungcono.
• Ukuncipha kokuvuvukala.

6. Imifino ye-Keto Yokwesekwa Okuphelele Kokudla Okunomsoco

Ukuthatha inqwaba yezithako zamavithamini nezimbiwa ngazinye kungahlanya kakhulu, futhi amavithamini amaningi amaningi ngeke akunikeze inhlanganisela efanele ye-keto. A izinga eliphezulu lempushana yemifino kuyindlela enhle yokumboza zonke izisekelo zakho zokudla okunomsoco. Kodwa akulula ukuzithola. Njengoba ngokuvamile agcwele ama-carbohydrate.

Izithako ezi-3 ze-ketogenic ongase uzidinge

Yize lezi zithako zingabalulekile njengalezi ezingenhla, zingasiza ukunciphisa ukuguqukela kwakho ku-ketosis futhi uqhubeke nokusekela ukudla kwakho kwe-ketogenic.

1. L-glutamine

Imvelo ephansi ye-carbohydrate yokudla kwe-ketp kunciphisa ukusetshenziswa kwezithelo nemifino, okuyimithombo ecebile yama-antioxidants. Ama-Antioxidants abalulekile ekulweni nama-radicals mahhala anobuthi akha emzimbeni.

I-L-glutamine iyi-amino acid ephinde isebenze njenge-antioxidant, ngakho-ke ukwengeza kunganikeza a ukwesekwa okwengeziwe ukulwa nokulimala kwamaseli.

Kubuye kube inketho enhle kakhulu kunoma ngubani ovivinya umzimba ngamandla, okunganciphisa ngokwemvelo izitolo ze-glutamine. Ukwengeza kungasiza ukuwabuyisela ngemva kokujima ngakunye ukuvikela umzimba futhi kukhuthaze isikhathi esifushane sokululama.

Ungayisebenzisa kanjani

I-L-glutamine itholakala nge-capsule noma ifomu le-powder futhi ngokuvamile ithathwa ngemithamo ye-500-1000 mg ngaphambi kokunye. ukuqeqeshwa.

3. 7-oxo-DHEA

Eyaziwa nangokuthi i-7-keto, i-7-keto-DHEA iyi-metabolite ene-oksijeni (umkhiqizo wokusabela kwe-metabolic) ye-DHEA. Ucwaningo lukhombisa ukuthi lungathuthuka umphumela wokulahlekelwa isisindo wokudla kwe-ketogenic.

Ucwaningo olulawulwa ngokungahleliwe, olungaboni kabili, olulawulwa yi-placebo luthole ukuthi i-7-oxo-DHEA, ehlanganiswe nokuzivocavoca okulinganiselwe nokudla okunekhalori ephansi, yehlisa kakhulu isisindo somzimba namafutha omzimba. uma kuqhathaniswa nokuzivocavoca kanye nokudla okunekhalori ephansi kuphela.

Ngamanye amazwi, kungakhuphula imetabolism yakho kanye nemizamo yakho yokulahlekelwa isisindo.

Ungayisebenzisa kanjani

La ucwaningo lwamanje iphakamisa ukuthi iyasebenza futhi iphephile ukuthatha i-200-400 mg nsuku zonke ngemithamo emibili ehlukene ye-100-200 mg.

4. I-collagen edla utshani

I-Collagen yenza u-30% wawo wonke amaprotheni asemzimbeni wakho, kodwa yilokho abantu abaningi abantula ngakho. Yingakho i-supplementation ibalulekile.

Collagen Kungasiza izinwele zakho, izinzipho nesikhumba kukhule futhi kube nempilo, futhi kungaphulukisa ngisho namathumbu avuzayo.

Inkinga ukuthi ukuthatha isithako esijwayelekile se-collagen kungakukhipha ku-ketosis, ngakho-ke i-collagen e-keto-friendly iyona okufanele uyibheke.

I-collagen ye-Ketogenic Empeleni iyinhlanganisela ye-collagen ne-MCT oil powder. Impushana kawoyela ye-MCT ibambezela ukumuncwa kwe-collagen emzimbeni, ngakho-ke ingasetshenziselwa ukuphulukisa nokubuyisela esikhundleni sokuguqulela ngokushesha ku-glucose.

4 ukudla okuphelele okuzosetshenziswa njengezithako ze-keto

Kunezinketho ezithile zokudla ezisebenzayo ukuze ungeze ekudleni kwakho kwe-ketogenic. Cabangela ukuwangeza esimisweni sakho sansuku zonke.

1. I-Spirulina yokwehlisa i-cholesterol

I-Spirulina iwulwelwe oluluhlaza okwesibhakabhaka oluqukethe wonke ama-amino acid adingwa umzimba wakho, okuwenza abe amaprotheni aphelele. Futhi iqukethe i-potassium, i-iron, i-magnesium nezinye izakhi. I-Spirulina nayo inezakhiwo ze-antioxidant.

Ukudla kwansuku zonke kwe-spirulina nakho kuye kwaba njalo kuboniswe imiphumela emihle kumfutho wegazi kanye ne-cholesterol, yehlisa i-cholesterol ye-LDL ("embi") futhi ikhuphule i-cholesterol ye-HDL ("enhle").

Ungayisebenzisa kanjani

I-Spirulina ingathathwa ngama-capsules noma njenge-powder futhi ihlanganiswe ne-smoothie noma amanzi nje alula. Thatha 4.5 amagremu (noma cishe isipuni) ngosuku.

2. I-Chlorella ukulwa nokukhathala

Njenge-spirulina, i-chlorella ingenye i-algae superfood eluhlaza.

I-Chlorella iwusizo ikakhulukazi ezigabeni zokuqala ze-keto uma ubhekene nokukhathala. Iqukethe i-Chlorella Growth Factor, isakhi esiqukethe i-RNA ne-DNA kungasiza ukwandisa ukuthuthwa kwamandla phakathi kwamaseli.

Ungayisebenzisa kanjani

I-Chlorella iza nge-capsule, ithebhulethi, noma ifomu lempushana. Qiniseka ukuthi ihlolelwe ukungcola kwensimbi enzima. Ingaxutshwa ku-smoothie, amanzi, noma esinye isiphuzo nsuku zonke.

3. Dandelion impande yokumuncwa kwamafutha

Ukwanda okubukhali kokudla kwamafutha ekudleni kwe-ketogenic ekuqaleni kungabangela ukuphazamiseka kokugaya kwabanye abantu. I I-Dandelion isiza ukugqugquzela ukukhiqizwa kwe-bile ku-gallbladder, okuthuthukisa ukugaya okungcono nokumuncwa kwamafutha, umthombo wawo oyinhloko wamandla ekudleni kwe-ketogenic.

Ungayisebenzisa kanjani

I-Dandelion ingathengwa ngezikhwama zetiye noma ngobuningi ukuze idliwe njengoba kudingeka njengetiye. Uma uyisebenzisa ngobuningi, thatha amathisipuni angu-9-12 (2-3 amagremu) ngosuku.

4. I-Turmeric ukulwa nokuvuvukala

Eminye imikhiqizo yezilwane esezingeni eliphansi ingaba ukuvuvukala. Uma ungeke ukwazi ukusebenzisa imali eningi ngenyama nemikhiqizo yobisi yezinga eliphezulu, ukuthatha izinyathelo zokulwa nokuvuvukala kuwumqondo omuhle.

Ngaphezu kwamafutha ezinhlanzi, i-turmeric kuwukudla okunamandla kwemvelo okulwa nokuvuvukala. Iqukethe i-curcumin, esiza ukulwa nokudla okuvuvukala.

Ungayisebenzisa kanjani

Pheka nge-turmeric noma uyihlanganise ne-ghee noma ubisi lukakhukhunathi lonke, uwoyela kakhukhunathi nesinamoni ukwenza itiye le-turmeric. Ungakwazi futhi ukwengeza upelepele omncane omnyama, ongathuthukisa ukumuncwa kwe-curcumin. Sebenzisa ama-2-4 amagremu (0.5-1 wezipuni) ngosuku.

Ukusetshenziswa kwezithako ze-ketogenic ukwenza lula uguquko nokugcinwa

Nakuba kungenzeka ukuthola konke ukudla okunomsoco okudingayo ekudleni kwe-ketogenic, abantu abaningi abakwazi ukudla ngokuphelele ngaso sonke isikhathi.

Izinketho zokwengeza kulo mhlahlandlela kufanele zikusize ugcwalise izikhala futhi wandise ukusebenza kwakho ngenkathi ulandela ukudla kwe-ketogenic futhi uhola indlela yokuphila enempilo.