Ngakho kulo nyaka, uthathe isinqumo sokugxila empilweni yakho. Uzibophezele ekuqaliseni ukudla okuphansi kwe-carb ketogenic ukuze ukwandise amazinga amandla, khulisa eyakho ukucaca kwengqondo futhi uzizwe ungcono ngokomzimba. Wenze zonke izinguquko, kodwa indlela yokulandela ukudla yinto obungakayitholi.
Ukuze ulandele indlela yokudla, kufanele wenze izinguquko ezingokoqobo endleleni yakho yokuphila. Ukudla ngokuphelele isikhathi esiyi-100% akwenzeki.Kufanele uhlangabezane nempilo ngenkathi uvula indawo yezimo zomphakathi, ukuvakasha komsebenzi, izehlakalo ezingalindelekile futhi uziphathe kahle (ngendlela eqondile): leyo yindlela yokuphila esimeme.
Ukudla kwe-ketogenic akusho ukuthi kube imfashini yokudla. Kuhloswe ukuba kube ukuguqulwa okuphelele kwe-metabolic kanye nendlela yokuphila, lapho umzimba ushisa amafutha, hhayi i-glucose, ukuze uthole amandla. ukukugcina ungene ketosis, kufanele wenze inguquko yesikhathi eside kusukela ekudleni okune-carb ephansi, okunamafutha amaningi.
Nawa amathiphu ayisikhombisa okuthi ungalandela kanjani ukudla kwe-ketogenic. Kusukela ekuhlanzeni ikhishi lakho ukuya ekuhleleni imicimbi yomphakathi, uzothola izindlela ezingenzeka zokwenza ukudla kwe-keto kukusebenzele.
Okuqukethwe
Ungakulandela kanjani ukudla: Izindlela ezi-7 zokwenza ukuthi kusebenze
Uma uzibuza ukuthi ungakulandela kanjani ukudla, ikakhulukazi ukudla kwe-keto, nanka amathiphu asebenzayo. Uzofunda ukuthi unganciphisa kanjani isilingo ngokuhlanza isiqandisi sakho, ucele ukusekelwa abangani bakho, ozakwenu nomndeni, ukuthi ungahlala kanjani ugqugquzelekile nokuthi ungakwenza kanjani ukudla kwe-keto kukusebenzele ngokuhamba kwesikhathi.
#1: Hlanza isiqandisi sakho namakhabethe
Nini qala okokuqala nge ukudla kwe-ketogenicQiniseka ukuthi uhlanza isiqandisi namakhabethe akho. Ukuhlanza okuphelele kwekhishi kunciphisa isilingo ngokukhipha ukudla ngaphandle kwakho uhlelo lokudla. Lahla zonke izinto eziphelelwe yisikhathi noma ezine-carb ephezulu kudoti futhi unikele ngazo zonke izinto ezingaboli nezingavuliwe enhlanganweni esiza abampofu.
Uma kunguwe wedwa endlini yakho ozibophezela ekudleni kwe-ketogenic, lokhu kungaveza izithiyo ezithile. Uma kungenzeka, zama ukwenza umndeni wakho ujoyine. Uma eqeda ukudla okuthile like I-pan, i-tortillas o uphudingi ayihambisani nomndeni wakho, bheka ezinye izinto ezine-carb ephansi zalezi zinto.
Uma ukulahla ukudla okungenamsoco kuyimpi elahlekile ekhaya lakho, gcina lezo zinto zigcinwe emakhabetheni noma efrijini (hhayi kumakhawuntari). Ucwaningo lukhombisa ukuthi ukushiya ukudla okungenampilo ezindaweni ezibonakala kakhulu kwandisa amathuba okudliwa ( 1 ).
#2: Cela umndeni wakho nabangane ukuthi bakusekele
Eminyakeni yamuva nje, incazelo engalungile ehlotshaniswa negama elithi "ukudla" iye yanda kakhulu. Ngakho-ke ungase uthole impendulo engeyinhle evela kubangani nomndeni uma umemezela ukuthi udla ukudla, ngisho noma ukwenza ngezizathu ezifanele.
Okokuqala, qonda ukuthi noma yikuphi ukungabaza okuvela kubangane nomndeni kuvela ekunakekeleni. Njengoba enjalo, uphendula ngomuzwa ofanayo. Chazela abangani bakho ukuthi ukwenza lokhu ukuze wakhe imikhuba yokudla enempilo, uzizwe ungcono, futhi uphile impilo ende nejabulisayo.
Okokugcina, imishwana efana nokuthi “Ngizama ukufinyelela umgomo futhi ngicela usekelo lwakho” ingamukelwa kahle, njengoba imema obathandayo ukuthi bajoyine uhambo lwakho.
#3: Bhala eyakho Kungani?
A "kungani" akuyona inhloso, kungani isizathu sakho sokuqala kwasekuqaleni. Kungani ushintshela ekudleni okunempilo kwe-ketogenic?
Ingabe ufuna ukunciphisa yakho izinga likashukela egazini, ngaleyo ndlela kunciphisa ingozi yokuhlupheka (noma ukubuyisela emuva) sikashukela? Ufuna ulahlekelwe isisindo ukuze ukwazi ukudlala nezingane zakho futhi? Ingabe omunye wabazali bakho noma ugogo noma umkhulu wakho waba nakho i-Alzheimer futhi ufuna ukunciphisa ingozi ngokushintsha ukudla kwakho?
Kungani kufanele kube isizathu sakho esiyinhloko sokushintshela endleleni yokuphila enempilo. Kubhale phansi bese uyibeka endaweni ebonakalayo, njenge-nightstand yakho noma efrijini.
#4: Hlela ukudla kwakho kusenesikhathi
Ngokudla kwe-ketogenic, hlela ukudla kwakho kusenesikhathi kuyindlela enhle yokuhlala usendleleni. Isonto ngalinye, khipha ikhalenda lakho, uphawule ukuthi kungakanani ukudla okudingayo ngesonto, kuhlanganise nokudla okulula. Uma ufika kule nombolo, futhi ucabange “ngamahora enjabulo” nosebenza nabo ehhovisi, izibopho zomphakathi, noma izimo ezihlukile ezizothinta isimiso sakho.
Uma usuwazi ukuthi kungakanani ukudla okudingayo, thola izindlela zokupheka ezinempilo ze-carb zansuku zonke zesonto. Ukusuka lapho, dala eyakho Uhlu lokuthenga, hamba uye esitolo, bese ubeka eceleni amahora angu-1-2 ngesonto ukuze lungisa ukudla.
Awudingi ukupheka ukudla okuphelele: ukuqoba imifino, ukuthulula amaprotheni, noma ukupheka izingxenye zokudla kungakusiza ukusethela impumelelo.
Ukuze uthole eminye imibono yokuthi ungahlela kanjani ukudla kwakho kusenesikhathi, bheka lezi zihloko eziwusizo:
- Izinhlelo zokusebenza eziyi-8 Zokuhlela Ukudla Ezonga Isikhathi
- I-Keto Elula Yezinsuku Eziyisi-7: Uhlelo Lokudla
#5: Yiba nokudla okulula okunempilo okune-carb ephansi esandleni
Ukwakhiwa kwemikhuba emisha akwenzeki ngokuphazima kweso. Lungiselela izenzakalo ezingalindelekile (njengehora lokujabula nabantu ehhovisi) noma indlala (njengokushaya ucingo ngemva kwesikhathi) ngokugcina ukudla okulula okune-carb ephansi esandleni.
ongakhetha kuzo njengemifino eqoshiwe, i-low carb hummus, keto iyogathi enobungane, amaqanda abilisiwe, noma i-trail mix eyenziwe ekhaya ingakugcina ungashibiliki endaweni yokudla okusheshayo noma isitobhi sesitolo esisekhoneni.
Nazi ezinye izinketho ezinhle kakhulu zokudla okulula ongazigcina edeskini lakho, esikhwameni, noma esikhwameni sokujima njengalawa mabha e-keto:
Noma lezi zidlo ezincane ezingakuvumela ukuthi uye kumamuvi futhi ujabulele imuvi ngokuthula ngaphandle kokudla ama-popcorn noma ama-chips:
- SE Awukaze wabhekana noshizi. Siphendule ama-tapas kashizi amancane, abonakala ejwayelekile aba amasemishi kashizi aphuphumayo, omuncu ongawajabulela yonke indawo, noma ngabe ukuphi ...
- Ukuthi Awekho I-Carb Snack Puffed Cheese Ushizi awunawo ama-carbohydrates ngakho-ke awukudla okulula okuhle kwe-carb ephansi noma ukudla kwe-keto.
- Amaprotheni aphezulu Amasemishi kashizi acebile amaprotheni (ngokuya ngezinhlobonhlobo zoshizi kusuka ku-7 kuya ku-9 g ingxenye ngayinye ye-20 g). Zilungele ukudla okunothe ngamaprotheni.
- I-Luten Free & Vegetarian Cheeses iyisnack esihle se-Keto sokudla okungenagluten. Lawa mabhola kashizi enziwa ngelebhu yemifino, awenze alungele ...
- Esiwusizo Isikhwama Esincane Ushizi ulethwa ngezikhwama ezincane ezisebenzayo. Noma ngabe ufuna ukujabulela kuphi ushizi, ngezikhwama ezincane, zihlala zintsha futhi ...
#6: Hlela kusengaphambili izimo zomphakathi
Lapho uqala uhlelo lokudla okune-carb ephansi, ukubhekana ne izimo zomphakathi kungaba nzima. Zama ukuhlela le micimbi kusenesikhathi, bheka amamenyu ezindawo zokudlela ku-inthanethi ngaphambi kokubhuka futhi ubone ukuthi yini iziphuzo ze-carb ephansi ungakwazi oda ngehora lenjabulo.
Uma uhlela amaholide noma ukuya endlini yomngane wakho njengesivakashi, hlala ucela ukuletha ipuleti. Ngokuba nezinketho ezimbalwa ze-keto ezitholakalayo, mancane amathuba okuthi ufinyelele kuma-bagel.
Ekugcineni, hlola amathiphu okudla okubili nesihlanu kulolu hlu. Tshela abangani bakho noma osebenza nabo ukuthi uzama ukwenza ushintsho oluhle lwempilo; bacele ukuthi bangakunikezi ukudla okungahambisani nokudla kwakho. Ungakwazi futhi ukugcina ukudla okulula okune-carb ephansi njengesinyathelo sokugcina.
#7: Ungacabangi Nge-Keto Njengesikhathi Esifushane
Uma ubheka ukulandela ukudla kwemfashini ukuze ulahlekelwe isisindo, uzodumala kakhulu. Ukudla kwe-Keto kuhloswe ukuba kube indlela yokuphila, ongayigcina isikhathi eside.
Thola izindlela zokwenza ukudla kwe-ketogenic kukusebenzele wena, umndeni wakho, kanye nendlela yakho yokuphila. Uma uthanda amaswidi, lokhu ngesandla ama-dessert e-ketogenic, ukuze ningalingwa nge u-ayisikhilimu (Ithiphu yephrofayili: yenza inqwaba ukuze uyigcine efrijini.)
Uma usebenza ensimini lapho uhamba khona njalo noma udla njalo, thola ukuthi yini izitsha zokudlela eziphansi ze-carb ungabuza. Noma, uma ikhaya lakho linesiphithiphithi ekuseni, lungisa isidlo sasekuseni ngobusuku bangaphambi kwalokho ukuze ungayi e-Starbucks ukuze uthole ikhofi ozohamba ngayo.
Ukulandela uhlelo lokudla kwe-ketogenic akusho ukululandela ngokuphelele, i-100% yesikhathi. Kusho ukuthola izindlela zokwenza le ndlela yokuphila ikusebenzele.
Ukuze ulandele ukudla, kwenze kube indlela yokuphila
Ukudla kwe-ketogenic kuyindlela yokuphila, hhayi imfashini yokudla yesikhashana. Umgomo wokudla kwe-ketogenic ukushintshela esimweni sokuvutha kwamafutha, lapho ushisa khona ama-ketones ukuthola amandla.
Ukuze wenze ukudla kwe-keto kulingane nendlela yakho yokuphila, uzodinga ukwenza isiqiniseko sokuthi kuhambisana nesimiso sakho, ikhaya, nezinjongo zomsebenzi. Lahla ukudla okune-carbohydrate eningi ekhishini lakho, cela abangani ukuthi bakusekele ezinhlosweni zakho, uhlele ukudla kanye nezimo zomphakathi, futhi uqale ngenjongo eqinile.
Noma kunini lapho uzizwa ukhungethwe izibopho zomphakathi noma uhlelo olumatasatasa, lawa maqhinga azokusiza ukuthi ubuyele endleleni efanele. Manje njengoba usuyazi ukuthi unganamathela kanjani ekudleni, sekuyisikhathi sokuqala ukuhlela ukudla kwe-keto. Uma ufuna iseluleko, funda lokhu Umhlahlandlela Obalulekile we-Keto Meal Prep ngokuzikhandla ukuze uqale ukukhetha ukudla kwakho, ukwakha uhlu lwegrosa nokupheka ukudla kwakho okune-carb ephansi.