Uhlelo lokudla kwe-Keto kanye nohlu lokuthenga lwabaqalayo

Ukudla kwe-ketogenic kuwukudla okune-carbohydrate ephansi, okunamaprotheni amaningi. amanoni idumile ngemiphumela yayo emangalisayo ekunciphiseni isisindo kanye nezinzuzo zezempilo impilo kusho ukuthi.

Ucwaningo lwe-Keto diet lubonisa ukulahlekelwa kwamafutha ngokushesha, ukuncipha kwesifiso sokudla, amazinga aphezulu wamandla, isimo sengqondo esingcono, ukwehla kwamazinga okuvuvukala, ukuncipha kokungazweli. insulini nokunye okuningi ( ¹ )( ² )( ³ )( ⁴ ).

Kulesi sihloko, uzothola uhlelo oluningiliziwe lokudla kwe-ketogenic, izindlela zokupheka ezilula ze-keto, uhlu lokuthenga lwe-keto, namathiphu awusizo wokuqeda ukungabaza okukhulu lapho uqala ekudleni kwe-keto.

Izinyathelo Ezi-4 Zokuqala Zabaqalayo Be-Keto

Lezi zinyathelo zilula ngokuqhathaniswa, kodwa zingakusiza ukuthi uzilungiselele impumelelo ngaphambi kokutshuza ekusikeni ama-carbs, ukuthatha uhambo lokuthenga i-keto, noma ukupheka ama-keto recipes.

# 1: bala amamakhro akho

Yonke i-keto diet igxile ekuzuzeni nasekugcineni isimo se-metabolic ketosis, okudinga ukuthi ushintshe usuka kuma-carbohydrate uye emafutheni ukuze ube uphethiloli.

Ngokuvamile, ama-carbohydrate owadlayo aguqulwa abe yi-glucose ngesikhathi sokugaya, lapho ubuchopho bakho, imisipha, nezitho zakho zisebenzisa njengomthombo wazo oyinhloko wamandla.

Kodwa uma udla ama-carbohydrate amancane kakhulu, umzimba wakho uqala ukudiliza amafutha engeziwe (amafutha agciniwe, kanye namafutha okudla), futhi isibindi sakho sikhiqiza ama-ketone ukuze uthole uphethiloli wobuchopho obunye.

Ukuze uthole i-ketosis, kufanele udle isilinganiso esifanele sama-macronutrients (amaprotheni, amafutha, nama-carbohydrate).

# 2: funda ukubala i-net carbs

Ukubala i-net carbs yakho kubaluleke kakhulu njengokwazi ukuthi yimaphi ama-macros okufanele uwadle.

Abantu abaningi bangahlala ku-ketosis ngokudla amagremu angama-20-50 we-net carbs noma ngaphansi ngosuku, okungekho nzima ukukufeza, kodwa kufanele ufunde ukufunda amalebula ukuze uthole okuqukethwe okuphelele carbohydrate lokudla.

# 3: dweba isu lokulungiselela ukudla

Ngaphandle uma ukhathazeka ngokuchitha isikhathi esiningi upheka futhi uhlanza usuku ngalunye, uzofuna ukukwazi kahle ukulungiselela kusengaphambili kwe ukudla. Awukaze ukwenze? Ungakhathazeki, kulula kakhulu. Ngisho nokulungiselela imithombo embalwa yamaprotheni noma ukugeza imifino yakho lapho ufika ekhaya uvela esitolo kungasiza ukwenza umsebenzi wesikole wasekhaya wesikhathi sokudla ube lula futhi usheshe.

# 4: thenga kwezinye izinsiza

Ungangena ku-ketosis, ulahlekelwe isisindo, futhi ube nempilo ngaphandle kokuqonda okuyisisekelo kwe-keto kanye nohlelo oluqinile lokudla okusekelwe ekudleni okuphelele.

Kodwa-ke, nalu uhlu lwezinsiza ze-keto (hhayi ukudla) ezingenza uhambo lwakho lwe-keto lube lula futhi lujabulise kakhudlwana:

• Imichilo yokuhlola i-ketone ukuze uqiniseke ukuthi uhlala ku-ketosis.
• Ama-snack bars Iphezulu ku-Keto protein yokondleka ekuhambeni.
• Isilinganiso sokudla sokupheka kwe-keto.
• Iziqukathi Zokugcina Ukudla Kwengilazi ukusetshenziswa kwesiqandisi kanye nokuhamba (cabanga ngezimo nosayizi abambalwa abahlukene bezidlo ezidliwayo eziphakelwa kanye, izingxenye ezilingana nokudla okuqinile, amasobho nezitshulu, nezingxenye ezilingana nomndeni).
• Izikhwama zeqhwa.
• Ama-electrolyte e-Keto for hydration, ikakhulukazi uma uzivocavoca njalo.
• Amafutha e-MCT o I-MCT uwoyela powder ukufeza i-ketosis ngokushesha futhi ulawule izimpawu i-keto flu.

Uma ungakalungeli ukuthenga izinsiza ezengeziwe okwamanje, ungadikibali umcabango wokusebenzisa imali. Njengoba usuzofunda, ukuthenga igilosa kwe-smart keto kungacishe kushibhe njenganoma yikuphi ukudla okunempilo.

Ukudla okungcono kakhulu kwe-keto-friendly ohlelweni lwakho lokudla

Uma uqala ukudla kwe-keto, kungase kubonakale sengathi ulinganiselwe ohlwini lokudla olufushane nolunomkhawulo. Kodwa lokho kwakungeke kuqhubeke eqinisweni.

Ungahlanganisa imifino eminingi, imikhiqizo eminingi yezilwane enempilo njengenyama yemvelo, amaqanda, nenhlanzi, kanye nenqwaba yamafutha anempilo. Kukhona ngisho nendawo yokunambitha izithelo keto-friendly.

Qhubeka ufunde ukuze ufunde ukuthi yikuphi ukudla okune-carb ephansi, okunamafutha amaningi okungasekela kangcono izinhloso zakho ze-keto.

Amafutha: Amafutha Anempilo Angcono Kakhulu ayi-13 ekudleni kwe-Ketogenic

Ku-keto, cishe u-70% wengqikithi yamakholori akho ansuku zonke azovela emafutheni.

Ukuqinisekisa ukuthi ukudla kwakho kwe-keto kunempilo, kufanele ukhethe amafutha ekhwalithi ephezulu - lawo avela emithonjeni yokudla egcwele izakhamzimba, hhayi amafutha avuvukalayo acutshungulwe ngokweqile avame ukutholakala ekudleni okujwayelekile kwaseMelika noma kwaseYurophu.

Kukhona eziningi amafutha namafutha okufanele uwagweme, kuhlanganise nalawo aphuma emafutheni embewu agaywe kakhulu (okuvame ukutholakala ezimpahleni zamasaladi namafutha okupheka ashisa kakhulu), inyama egayiwe egayiwe, kanye “nokudla kukashizi okugayiwe,” ukubala okumbalwa.

Eminye yemithombo engcono kakhulu yamafutha anempilo ekudleni kwe-keto ihlanganisa:

1. Inyama edla utshani kanye nenyama yezitho zomzimba.
2. Ukudla kwasolwandle okubanjwe endle.
3. Ibhotela elifakwe utshani kanye ne-ghee.
4. Amaqanda amadlelo.
5. Amafutha kakhukhunathi.
6. Ibhotela likakhukhunathi.
7. Amafutha e-MCT y I-MCT uwoyela powder.
8. Amafutha omnqumo angaphezulu e-olive.
9. Ibhotela leCocoa.
10. Amafutha esundu.
11. I-Avocados namafutha e-avocado (inketho engcono kakhulu yokupheka phezu kokushisa okuphezulu).
12. Amantongomane aseMacadamia namafutha amantongomane e-macadamia.
13. Amantongomane, ama-nut butters, kanye nembewu ngokulinganisela.

Amaprotheni: Imithombo Engcono Kakhulu Yephrotheni engu-9 ekudleni kwe-Ketogenic

Ukudla okujwayelekile kwe-ketogenic kufaka phakathi ukudla kwamaprotheni okusesilinganisweni noma cishe ama-20-25% engqikithi yamakholori avela kumaprotheni. Kodwa abanye abantu, ikakhulukazi abagijimi, bakhetha u-30-35% wekhalori yabo yansuku zonke kumaprotheni.

Ngamanye amazwi, iphrotheni iyi-macronutrient yesibili evame kakhulu ku-keto ngemva kwamafutha. Futhi njengamafutha, ukukhetha imithombo yamaprotheni ekhwalithi ephezulu kubalulekile ekuqinisekiseni ukuthi ukudla kwakho kwe-keto kuhlala kuhlanzekile futhi kunempilo.

Ngokuvamile, kufanele uye ukuthola imithombo yamaprotheni ezilwane eziphilayo, athengwe endaweni noma eduze nomthombo ngendlela ongayithola. Kudliwe utshani, kudliwe, noma kubanjwe zasendle noma nini lapho kunokwenzeka.

Iphrotheni yezilwane "lima emafemini”Noma ivela ku-concentrated animal feeding operations (CAFO) iqukethe amahomoni, ama-antibiotics, izibulala-zinambuzane, nobunye ubuthi obungatholakali enyameni edla utshani, amaqanda, nemikhiqizo yobisi.

Imithombo yamaprotheni ezilwane ezilusiwe ijwayele ukuba nama-micronutrients amaningi kanye nephrofayili ye-acid enempilo ( ⁵ )( ⁶ ).

Izinketho ezinhle kakhulu zamaprotheni keto ukusetshenziswa okujwayelekile yilokhu okulandelayo:

1. Inyama enamafutha, edliwayo enjengama-steaks kanye nenyama yenkomo egayiwe.
2. Ukusikeka okumnyama, okukhuluphele kwenkukhu, idada, noma i-turkey.
3. Ama-chops engulube noma okunye ukusikeka okufana ne-sirloin, ubhekeni ongaphulukisiwe noma owelashwe ngokwemvelo (awukho ushukela owengeziwe), noma i-ham.
4. Izinhlanzi, okuhlanganisa i-mackerel, i-tuna, i-salmon, i-trout, i-halibut, i-cod, i-catfish, ne-mahi-mahi.
5. Ukudla kwasolwandle njengama-oyster, ama-clams, izinkalankala, izimbaza nama-lobster.
6. I-Viscera.
7. Amaqanda aphelele
8. Imikhiqizo yobisi yamahhala, ikakhulukazi ibhotela elifunzwa utshani, ukhilimu onzima kanye noshizi we-cottage shizi (njalo hamba uyofuna ubisi olunamafutha agcwele uma kungenzeka, ugweme izinketho ezinamafutha aphansi njengoba zenza lokhu kwehla kwamafutha noshukela).
9. I-Keto Whey amaprotheni kudla utshani, ikakhulukazi ngemva kokuqeqeshwa kanye nokungena ukunyakaziswa okunomsoco.

Ama-carbohydrate: Imithombo ye-17 Keto-Friendly Carbohydrate

Njengoba kungenzeka ukuthi ubonile emiphumeleni ekubalweni kwakho ama-macronutrients, Ku-keto, cishe u-5-10% wamakholori akho azovela kuma-carbohydrate.

La ukudla okuncane kakhulu kwe-carbohydrate ku-keto yilokho okuvumela umzimba wakho ukuba ushise amafutha njengawo fuel.

Kuma-carbohydrate ambalwa owadlayo, ukukhetha imithombo yezinga eliphezulu nokugwema ama-carbohydrate agayiwe noma ushukela owengeziwe nakho kuyizinqubo ezibalulekile zokugaya ukudla okunempilo.

Khetha izinketho ezinomsoco-eziningi, ezine-low-net-carb, njenge:

1. Imifino enamaqabunga njenge-kale, isipinashi, i-chard, i-bok choy, ne-ulethisi yaseRoma.
2. I-Radicchio.
3. Amahlumela aseBrussels.
4. I-broccoli
5. Ukholifulawa.
6. I-asparagus.
7. Ama-Artichokes
8. Isilimo esidliwayo esinamagatsha anamanzi.
9. Ikhukhamba.
10. I-Zucchini.
11. Amakhowe.
12. Kohlrabi
13. Anyanisi.
14. Upelepele.
15. I-spaghetti squash.
16. Ama-raspberries namajikijolo.
17. Imbewu ye-Chia ne-flax.

Ukudla kwezitshalo okunempilo, okune-carb ephansi kucebile kuma-antioxidants e-polyphenol, angangezelela imiphumela yokulwa nokuvuvukala kwama-ketone akhiqizwa umzimba wakho ekudleni kwe-ketogenic ( ⁷ )( ⁸ ).

Lezi imithombo enempilo yama-carbohydrate Futhi ane-fiber ephezulu, esekela ukugaya kanye nempilo yamathumbu.

Imifino enefayibha ephezulu, amantongomane, nembewu nakho kunganciphisa ushukela wegazi, kwehlise ingozi yohlobo 2 lwesifo sikashukela, futhi kwehlise ingozi yesifo senhliziyo nemithambo yegazi nesifo sohlangothi ( ⁹ )( ¹⁰ ) ( ¹¹ )( ¹² )( ¹³ ).

Futhi ngobuhlakani obuncane, ungakha okunempilo, okune-carb ephansi esikhundleni sokudla okungavunyelwe ku-keto, njengokusebenzisa ama-noodle e-zucchini ukwenza le pasta. i-keto garlic parmesan Izinyathelo ezimbili ezilula.

Iresiphi yePasta enezinyathelo ezimbili kaGarlic Parmesan Zucchini

Nokho, kune-caveat eyodwa okufanele uyikhumbule. Nakuba imithombo yama-carbohydrate engenhla ihambisana ne-keto-friendly, kusafanele unciphise ukudla kwakho ama-carbohydrate noma ngeke usigcine isimo sokudla. ketosis.

Uma ungabaza, ungahlala uqapha i-glucose yakho igazi ngemva kokudla bese uzama eyakho amazinga e-ketone ukuze uqiniseke ukuthi awuwadli kakhulu ama-carbohydrate futhi usengozini yokuphuma ku-ketosis.

Okulandelayo, qala ukusebenzisa isampula yohlelo lokudla kwe-keto lwezinsuku eziyi-7.

Uhlelo Lokudla Kwe-Keto Olulula Lwezinsuku Eziyisi-7 Kwabaqalayo

Lolu hlelo lokudla kwe-keto luqukethe izindlela zokupheka ezisheshayo ukulungiselela, kodwa ezihlwabusayo futhi ezinomsoco, ngakho wonke umuntu emndenini wakho, ngisho ne-pickiest of palates, nakanjani uzokujabulela. Ama-dessert alungele i-keto nazo zifakiwe.

Njengoba uskrolela phansi, uzobona inani leviki lokuqala lokudla kwe-keto, bese ngaphansi kwalokho, uhlu lokuthenga oluphakanyisiwe.

Nali isampula elilula lokudla kwe-keto lezinsuku zakho zokuqala eziyi-7:

Usuku lwe-1:

• Ukudla kwasekuseni: I-Keto Breakfast Casserole ne-Bacon, Iqanda kanye noshizi.

Iresiphi ye-Keto breakfast casserole ne-bacon, iqanda noshizi

• Usuku lokudla: Isaladi ye-Zesty Keto Taco.

Iresiphi yesaladi ye-Keto Taco Enempilo futhi Ehlwabusayo

• Dinner: Iqanda Le-Keto Elisheshayo Endishini.

I-keto egg roll esheshayo eresiphi yesitsha

• I-Snack / Uphudingi: 2 iminithi keto ikhekhe.

Iresiphi ye-keto caramel brownie cup

Usuku lwe-2:

• Ukudla kwasekuseni: I-Leftover Breakfast Casserole ne-Bacon, Iqanda, noshizi.

Iresiphi ye-Keto breakfast casserole ne-bacon, iqanda noshizi

• Usuku lokudla: I-Leftover Quick Keto Egg Roll endishini.

I-keto egg roll esheshayo eresiphi yesitsha

• Dinner: Isaladi okusele Zesty Keto tacos.

Iresiphi yesaladi ye-Keto Taco Enempilo futhi Ehlwabusayo

• I-Snack / Uphudingi: I-Creamy Chocolate Hazelnut Cheesecake Bites.

Iresiphi ye-Creamy Hazelnut Cheesecake Bites

Usuku lwe-3:

• Ukudla kwasekuseni: Isidlo sasekuseni se-Keto Oatmeal esine-Carb ephansi imizuzu emi-5.

Iresiphi yesidlo sasekuseni se-Snickerdoodle sinamoni "oatmeal".

• Usuku lokudla: I-casserole ephansi ye-carb make-ahead.

Iresiphi ye-Cauliflower Casserole elayishiwe

• Dinner: Imizuzu engama-30 ye-keto chili emnandi.

Iresiphi ye-Keto Chili emizuzwini engama-30

• I-Snack / Uphudingi: I-Creamy Chocolate Hazelnut Cheesecake Bites.

Iresiphi ye-Creamy Hazelnut Cheesecake Bites

Usuku lwe-4:

• Ukudla kwasekuseni: Isidlo sasekuseni se-Keto Oatmeal esine-Carb ephansi imizuzu emi-5.

Iresiphi yesidlo sasekuseni se-Snickerdoodle sinamoni "oatmeal".

• Usuku lokudla: Imizuzu engu-30 yenhliziyo ye-Keto Chili.

Iresiphi ye-Keto Chili emizuzwini engama-30

• Dinner: I-casserole ephansi ye-carb make-ahead.

Iresiphi ye-Cauliflower Casserole elayishiwe

• I-Snack / Uphudingi: I-Keto Ice Cream Akukho Shake.

Easy Keto Ice Cream Recipe Akukho Shake

Usuku lwe-5:

• Ukudla kwasekuseni: Veggie Keto Frittata noma i-Veggie Omelet.

Iresiphi ye-Keto Vegetarian frittata

• Usuku lokudla: I-Delicious Low Carb Keto Meatloaf.

Iresiphi emnandi ye-carb ephansi ye-keto meatloaf

• Dinner: I-Fathead Pizza: I-Low Carb Keto Pizza.

Iresiphi ye-Carb Ketogenic Fathead Pizza Recipe ephansi

• I-Snack / Uphudingi: I-Heaven Keto Butter Mousse.

Iresiphi ye-Keto butter mousse

Usuku lwe-6:

• Ukudla kwasekuseni: Ama-pancake e-Blueberry Butter Chocolate.

Ama-pancake e-Blueberry Butter Chocolate

• Usuku lokudla: I-Delicious Low Carb Keto Meatloaf.

Iresiphi emnandi ye-carb ephansi ye-keto meatloaf

• Dinner: I-Keto Salted Shrimp Stir Fry.

I-Keto Shrimp Hlanganisa Fry nge-Baked Cauliflower Rice

• I-Snack / Uphudingi: I-Creamy Chocolate Hazelnut Cheesecake Bites.

Iresiphi ye-Creamy Hazelnut Cheesecake Bites

Usuku lwe-7:

• Ukudla kwasekuseni: I-Savory Crustless Breakfast Keto Quiche.

Iresiphi ehlwabusayo ye-keto crustless breakfast quiche

• Usuku lokudla: Isaladi ye-Keto Cobb Emnandi.

Iresiphi yesaladi ye-Keto Cobb emnandi

• Dinner: I-Carb Ephansi Keto Lasagna.

Iresiphi yesobho se-Carb Lasagna ephansi

• I-Snack / Uphudingi: I-Heaven Keto Butter Mousse.

Iresiphi ye-Keto butter mousse

Igcwele ulwazi oluyiqiniso kanye nesampula yohlelo lokudla, usulungele ukuthatha isinyathelo esilandelayo - ukuya esitolo segrosa ohambweni lwakho lokuqala lokuthenga i-keto.

Uhlu Lokudla Lwe-Keto Beginner

Hamba nalolu hlu lokuthenga oluphrintiwe uma uyothenga ukuze ukwazi ukugcwalisa inqola yakho ngezinketho ze-keto futhi ugweme isilingo sama-carbohydrates angadingekile. (Ngemva kwamasonto ambalwa, konke kuzoba lula futhi uzocabanga ngakho. Kodwa okwamanje, zonke izinyathelo zokuphepha zincane).

Uhlu lwezitolo ze-Keto

Imifino

• 225 kuya ku-450 g / 8 kuya ku-16 oz wama-strawberries.
• 4 zucchini ezinkulu.
• 6 izihlanga zika-anyanisi oluhlaza.
• 2 utamatisi ophakathi.
• 170 g / 6 oz yesipinashi esisha.
• 340 g / 12 oz. ulethisi wamaRoma.
• 2 izinti ezinkulu zesilimo esidliwayo esinamagatsha anamanzi
• 285 g / 10 oz utamatisi we-cherry.
• 3 anyanisi amancane.
• 1 ikhol.
• 2 izigaxa ezinkulu zikagalikhi.
• 1 impande yejinja enosayizi omaphakathi.
• 85g / 3 oz. yamakhowe amahle ezingane.
• I-lemon enkulu engu-1 (ephilayo ukwenza i-lemon zest fresh).
• 30 kuya ku-60 g / 1 kuya ku-2 ama-ounces we-parsley entsha.
• 30 kuya ku-60 g / 1 kuya ku-2 ama-ounces we-oregano entsha.
• 340 g / 12 oz ukholifulawa werayisi eqandisiwe.
• 455 g / 16 oz wamajikijolo asendle afriziwe.
• Ipelepele eli-1 eliphakathi nendawo eliluhlaza.
• 85 kuya ku-115 oz / 3 kuya ku-4 g coriander.
• 3 ukwatapheya omkhulu.
• 455 g / 16 oz utamatisi sauce (konke kwemvelo, akukho ushukela owengeziwe).
• 2 ama-lime
• 2 ukhukhamba.

Amakhadi

• 1 lb. isoso lesi-Italian esibabayo noma isoso elimnandi lase-Italy.
• Amathanga enkukhu ayi-6 anethambo nesikhumba.
• 1 lb. isifuba senkukhu, esiphekiwe.
• 500g / 16oz (1lb.) Yemfanzi (ehlutshiwe, nomsila uvuliwe).
• 225 g / 8 oz pepperoni elisikiwe.
• 4 lbs. Ama-85% enyama yenkomo egaywe ngotshani engenamafutha.
• 340 g / 12 oz of ubhekeni.
• 500 g / 16 oz i-salmon.

Ubisi namaqanda

• 455g / 16oz amafutha agcwele ushizi we-ricotta.
• 1350g / 48oz ushizi we-mozzarella osikiwe.
• 455g / 16oz ushizi we-cheddar ogayiwe.
• 1 inkomishi (225 g / 8 oz.) Ye-Parmesan ushizi.
• 1/4 indebe ye-bleu ushizi.
• 225g / 8oz amafutha agcwele ukhilimu ushizi.
• 225g / 8oz cheddar ushizi.
• Amaqanda ama-30 amakhulu.
• 1 lb. ibhotela elidla utshani.
• 225g / 8oz ukhilimu osindayo wokugaya.
• 225g / 8oz ukhilimu omuncu onamafutha agcwele.

Amafutha kanye Nezithako

• Ibhotela eliningi, i-ghee, amafutha kakhukhunathi, nesinqumelo (noma uzenzele esakho isinqumelo ngobhekeni).
• 455 g / 16 oz Amafutha e-MCT.
• 455 g / 16 oz amafutha kakotapheya.
• Upelepele unama.
• Ama-amino acid kakhukhunathi noma i-apula cider uviniga.
• 455g / 16oz umhluzi wethambo lenkomo.

Izinongo

• Ukukhishwa kwe-vanilla.
• I-Ceylon sinamoni.
• Impuphu kagalikhi.
• Chili powder.
• Ikhumini.
• Usawoti wolwandle.
• Upelepele.
• I-seasoning ehlanganisiwe yamakhambi ase-Italy.
• I-red pepper flakes.
• Imvubelo enomsoco.
• Chili powder.
• Upelepele.

Imikhiqizo yokubhaka

• Ibhokisi elingu-1 lobisi lwe-alimondi olungenashukela.
• Ama-sweeteners we-Stevia ne-monk.
• I-cocoa nibs.
• Iphakethe elingu-1 likafulawa kakhukhunathi.
• Iphakethe elingu-1 likafulawa we-almond.
• 455g / 16oz Isoso ye-Marinara.
• Utamatisi sauce ngaphandle kosawoti owengeziwe.
• 1 ikani likatamatisi unama.
• 1 ikani likatamatisi osikiwe.
• Iphawuda wokubhaka.
• Okukhukhumalisa amakhekhe.
• Ukhilimu we-tartar.
• Izinhliziyo ze-Hemp.
• Ufulawa wefilakisi.
• Imbewu yeChia.
• Ama-coconut flakes.
• Ukhokho impuphu.
• Imbewu yeSesame.

Yini Ongayilindela Ngemva Kweviki Lokuqala ku-Keto

Iviki lakho lokuqala ku-keto isikhathi sokulungisa.

Okungcono kakhulu kungase kujabulise, futhi okubi kakhulu kungase kube nzima, kodwa izindaba ezinhle ukuthi ungalindela ukuthi amaviki ambalwa alandelayo abe lula.

Nasi isifinyezo sezinguquko ezingase zenzeke ezinsukwini eziyi-7 ekudleni kwakho okune-carb ephansi, nakuba ngokungangabazeki uzobona ukuthuthukiswa okuqhubekayo okungenani amaviki ambalwa ngemva kwalokho:

• Umzamo owenziwe ekuziphatheni okunempilo (njengokuthenga igilosa ye-keto nokubala ama-carbohydrates) uzokhokha njengoba uqala ukuhlakulela imikhuba ehlala njalo.
• Uzongena ngokujulile ku-ketosis (ngaphandle uma udla ama-carbs afihliwe) futhi usendleleni yokujwayela amafutha, uzoqaphela ukuthi isimo sakho sengqondo sizokhula futhi amazinga akho wamandla azothuthuka.
• Isifiso sakho sokudla sizoba sincane, sibe sincane izinkanuko, sinciphe isilingo sokwenza ukukopela kanye nomuzwa okhulayo wokusutha (ukugcwala) phakathi kokudla ( ¹⁴ ).
• Noma yiziphi izimpawu noma imiphumela engemihle ye-keto flu kufanele isinciphe njengamanje noma izoshesha kakhulu.
• Izimpawu zokuncipha kokuvuvukala, njengesikhumba esikhanyayo, zingase zibonakale kakade ( ¹⁵ ).
• Ukuncipha kwesisindo okuvela kwinhlanganisela yesisindo samanzi namafutha omzimba cishe kuzolinganiseka (kodwa kuzoqhubeka nokusheshisa).

Kubantu abaningi, ukuhlala ku-keto kuba lula kakhulu ngemva kwesonto noma amabili nje. Futhi amathafa kwesisindo kukhona akunakwenzeka ngemva nje kwesonto, ngakho ungakhathazeki mayelana fat ukulahlekelwa rate yakho okwamanje.

Khipha Ukudla: Qala Ukudla Kwakho Kwe-Ketogenic

Izinyathelo ezilandelayo ziphuma kuwe, ngakho khetha ngokuhlakanipha. Konke odinga ukukwazi mayelana nalokhu kudla noma indlela yokuphila ingatholakala ku iwebhu yethu Ayikho inkinga. Futhi uma udinga usizo olwengeziwe noma ufuna ukwabelana ngolwazi lwakho nabantu abaningi abasesimweni esifanayo, Iqembu lethu le-keto telegraph lingumfelandawonye omangalisayo walokhu. Ungayijoyina futhi kumahhala ngokuphelele: https://t.me/esketoesto.

Uma usulungile, uma ufuna ukuzivocavoca njalo ukuze uthole imiphumela ehamba phambili. Akudingeki ugxumele ohlelweni olusha lokudla nokuzivocavoca ngesikhathi esisodwa, kodwa uma usulungile, i- uhlelo lokuzivocavoca lwe-keto lwabaqalayo iyisiqalo esiphelele.