John Myers
Okuqukethwe
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Ukudla kwe-keto - futhi imifino kungenzeka
Ukudla kwe-keto, okwaziwa nangokuthi ukudla kwe-ketogenic, kuthandwa kakhulu ngoba kuthembisa ukwehla kwesisindo esikhulu ngesikhathi esifushane.
- Kuwukudla okune-carbohydrate ephansi kakhulu kodwa kunamafutha amaningi namaprotheni. Umqondo walokhu ukuthi ukusetshenziswa okuphansi kwama-carbohydrate kubeka umzimba esimweni esibizwa nge-ketosis.
- Kulesi simo, umzimba uphendukela kumafutha ukuze uthole amandla - kokubili amafutha avela ekudleni kwakho kanye nezitolo zamafutha.
- Ukuze uthole i-ketosis, kufanele udle umkhawulo wama-kilojoule angu-5% kuma-carbohydrate. Ngokuvamile, lokhu kwenzeka ngenqwaba yenyama, amaqanda, inhlanzi, noshizi.
- Ngakho-ke ukudla kwe-keto yendabuko akufanelekile ikakhulukazi kubantu abadla imifino, kodwa ngokulungiswa okuncane, ungakwazi futhi ukujabulela izinzuzo zokudla kwemifino.
Ukudla kwe-Vegetarian keto
Uma ungathanda ukuzama ukudla kwe-keto kodwa ungafuni ukudla inyama, ungalahli ithemba: i-keto ingase isetshenziswe kwabadla imifino.
- Isibonelo, uma uyeka inyama kodwa usadla inhlanzi, ungakwazi kalula ukusekela ukudla kwakho eduze kwe-salmon, tuna, ne-mackerel.
- Futhi ngisho noma ufuna ukuyeka izinhlanzi, akudingeki ulahle ukudla kwe-ketogenic ngokudubula okude. Kulokhu, noma kunjalo, uzodinga ukudla amaqanda amaningi, kanye nebhotela nokhilimu, okungakusiza ukuthi uthole ama-calories anele.
- Ushizi ubuye ube yimifino kanye ne-keto, njengamantongomane amaningi nembewu. Isibonelo, ungadla imbewu ye-chia, ama-alimondi, noma ama-walnuts. Ukwatapheya nemifino ene-carb ephansi nayo idume kakhulu ekudleni kwe-keto.
- Futhi-ke, ungasebenzisa amafutha anempilo njengamafutha omnqumo, amafutha kakhukhunathi, noma amafutha kakotapheya ekuphekeni, kanye nezinongo.
Izinzuzo nezingozi zokudla
Izinzuzo ezifanayo kanye nokubi zisebenza kuhlobo lwemifino yokudla kwe-ketogenic njengohlobo lokudla oluvamile. Lapha ukuphumelela okukhulu ekunciphiseni isisindo kanye nokusimama kuyaphikiswa.
- Ukudla kwe-keto kungaholela ekulahlekelweni kwesisindo esikhulu ngokushesha kodwa akusimeme kakhulu ngokuhamba kwesikhathi.
- Ngoba ukudla kwe-keto, okugxile ekudleni okunezithako ezimbalwa kuphela - okungukuthi, ukuphakelwa nje kwenyama noma amaqanda angenayo i-side dish - akwamukeleki ikakhulukazi emphakathini.
- Ngaphezu kwalokho, ukungadli isithelo kungaholela ezimpawu zokuntula isikhathi eside.
- Kwabaningi, ukuguqulwa komzimba ku-ketosis nakho kunzima, ngoba okuningi lokhu kuhilela ukukhathala, isicanucanu, ngisho nokuphazamiseka kokulala. Kodwa-ke, lokhu kuvame ukuba yimiphumela emibi yesikhashana kuphela ezinyamalala ngokwayo lapho nje umzimba wakho usuzilungisile.
- Ukwenza izinto zibe zimbi nakakhulu ukudla kwe-keto yemifino kune-iron encane kakhulu ngenxa yokuntuleka kwenyama. Njengoba imithombo yezitshalo yensimbi efana nobhontshisi nayo ingavunyelwe, kufanele nakanjani uxhumane nodokotela wakho kusengaphambili.
- Bangahlola ukuthi ingabe lokhu kudla kukulungele yini futhi bangase bakuhlole njalo amazinga e-iron njengoba ulahlekelwa isisindo ekudleni kwe-keto.
