Ukudla kwe-Ketogenic: kuyini, ukukwenza kanjani nokudla okuvumelekile
-Delile
- Ukudla okuvunyelwe nokwenqatshelwe
- Imenyu yezinsuku ezi-3 yokudla ketogenic
- Ukudla okune-cyclic ketogenic
- Ubani okungafanele akwenze lokhu kudla
Ukudla kwe-ketogenic kuqukethe ukuncipha okukhulu kwama-carbohydrate ekudleni, okuzobamba iqhaza kuphela ku-10 kuye ku-15% wekhalori lansuku zonke eliphelele kwimenyu. Kodwa-ke, leli nani lingahluka ngokuya ngesimo sempilo, ubude bokudla nezinjongo zomuntu ngamunye.
Ngakho-ke, ukwenza ukudla kwe-ketogenic, umuntu kufanele aqede ukusetshenziswa kokudla okune-carbohydrate eningi, njengesinkwa nelayisi, futhi akhuphule ikakhulukazi ukusetshenziswa kokudla okunothe ngamafutha amahle, njenge-avocado, ukhukhunathi noma imbewu, isibonelo, ngaphezu ukugcina inani elihle lamaprotheni ekudleni.
Lolu hlobo lokudla lungakhonjiswa kubantu abafuna ukunciphisa isisindo ngokushesha, kepha futhi kungelulekwa ngudokotela ukuthi alawule futhi avikele ukuqubuka noma ukuquleka. Ngaphezu kwalokho, lokhu kudla futhi kufundwe njengesihlanganisi ekwelapheni umdlavuza, ngoba amangqamuzana omdlavuza adla kakhulu ama-carbohydrate, okuyisakhamzimba esisuswe ekudleni kwe-ketogenic. Bona ukuthi ukudla kwe-ketogenic kunjani ukwelapha isithuthwane noma ukusiza ukwelapha umdlavuza.
Kubalulekile ukuthi lokhu kudla kuhlale kwenziwa ngaphansi kweso kanye nokuqondiswa ngongoti wezokudla, ngoba, njengoba kunqande kakhulu, kuyadingeka ukwenza ukuhlolwa okuphelele kokudla okunempilo ukuze wazi ukuthi kungenzeka noma cha ukukwenza ngokuphepha.
Lapho lokhu kudla kuqala, umzimba udlula esikhathini sokuzivumelanisa nezimo esingahlala ezinsukwini ezimbalwa kuye emavikini ambalwa, lapho umzimba uguquguquka ukukhiqiza amandla ngamafutha, esikhundleni sama-carbohydrate. Ngakho-ke, kungenzeka ukuthi ezinsukwini zokuqala izimpawu ezinjengokukhathala ngokweqile, ukukhathala kanye nekhanda kuzovela, okugcina kuthuthuka lapho umzimba uguqulwa.
Okunye ukudla okufana ne-ketogenic kungukudla i-carb ephansi, umehluko omkhulu ukuthi ekudleni kwe-ketogenic kunomkhawulo omkhulu kakhulu wama-carbohydrate.
Ukudla okuvunyelwe nokwenqatshelwe
Ithebula elilandelayo libala ukudla okungadliwa futhi okungenakudliwa ekudleni kwe-ketogenic.
| Kuvunyelwe | Kuvinjelwe |
| Inyama, inkukhu, amaqanda nenhlanzi | Ilayisi, ipasta, ummbila, okusanhlamvu, i-oats kanye ne-starch |
| Amafutha omnqumo, uwoyela kakhukhunathi, ibhotela, isinqumelo | Ubhontshisi, usoya, uphizi, amantongomane amantongolo |
| Ukhilimu omuncu, ushizi, ubisi lukakhukhunathi nobisi lwe-alimondi | Ufulawa kakolweni, isinkwa, ubhontshisi obumnandi ngokujwayelekile |
| Amantongomane, ama-walnuts, ama-hazelnut, amantongomane aseBrazil, ama-alimondi, ibhotela lamantongomane, ibhotela le-alimondi | Amazambane esiNgisi, ubhatata, umdumbula, i-yam, i-mandioquinha |
| Izithelo ezinjengama-strawberry, amajikijolo, amajikijolo, iminqumo, ukwatapheya noma ukhukhunathi | Amakhekhe, amaswidi, amakhukhi, ushokoledi, amaswidi, u-ayisikhilimu, ushokoledi |
| Imifino nemifino, njengesipinashi, ulethisi, i-broccoli, ikhukhamba, u-anyanisi, i-zucchini, ukholifulawa, i-asparagus, i-chicory ebomvu, iklabishi, i-pak choi, i-kale, isilimo esidliwayo esinamagatsha anamanzi noma upelepele | Ushukela ocwengekile, ushukela onsundu |
| Imbewu efana ne-flaxseed, chia, ubhekilanga | I-chocolate powder, ubisi |
| - | Ubisi neziphuzo ezidakayo |
Kulolu hlobo lokudla, noma nini lapho kudla ukudla okunezimboni kubaluleke kakhulu ukubheka imininingwane yokudla okunempilo ukuze uhlole ukuthi inama-carbohydrate nokuthi angakanani, ukuze ungeqi inani elalibalwa usuku ngalunye.
Imenyu yezinsuku ezi-3 yokudla ketogenic
Ithebula elilandelayo likhombisa isibonelo semenyu ephelele yokudla ketogenic yezinsuku ezintathu:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | Amaqanda athosiwe anebhotela + ushizi mozzarella | I-Omelet eyenziwe ngamaqanda ama-2 nokugcwaliswa ngemifino + 1 ingilazi yejusi le-sitrobheli ne-1 ithisipuni lembewu yefilakisi | ukwatapheya bushelelezi ngobisi lwe-alimondi kanye ne-1/2 isipuni chia |
| Isidlo sasekuseni | Ama-alimondi + izingcezu ezi-3 ze-avocado | I-Strawberry smoothie enobisi lukakhukhunathi + amantongomane ama-5 | Ama-Raspberries ayi-10 + 1 ikholamu lebhotela lamantongomane |
Isidlo sasemini / Isidlo sakusihlwa | I-salmon ephelezelwa i-asparagus + ukwatapheya + amafutha omnqumo | Isaladi yemifino nge ulethisi, u-anyanisi nenkukhu + 5 amantongomane e-cashew + namafutha omnqumo + i-parmesan | Ama-Meatballs anama-noodle e-zucchini noshizi we-parmesan |
| Isidlo sasemini | Amantongomane ayi-10 ama-cashew + 2 wezipuni zama-flakes kakhukhunathi + ama-strawberry ayi-10 | Amaqanda othosiwe ebhotela + ushizi we-rennet | Amaqanda aqhekeziwe ane-oregano ne-parmesan egayiwe |
Kubalulekile ukukhumbula ukuthi ukudla kwe-ketogenic kufanele kuhlale kunqunywe ngumuntu onomsoco.
Buka le vidiyo elandelayo futhi ufunde kabanzi mayelana nokudla okune-ketogenic:
Ukudla okune-cyclic ketogenic
Ukudla okune-cyclic ketogenic kusiza ukugcina ukulandela ukudla okuhle nokulahleka kwesisindo okuhle, kusiza ukuhlinzeka amandla okuzivocavoca umzimba.
Kulolu hlobo, imenyu yokudla ye-ketogenic kufanele ilandelwe izinsuku ezi-5 ezilandelanayo, ezilandelwa izinsuku ezimbili lapho kuvunyelwe khona ukudla ukudla kwe-carbohydrate, njengesinkwa, ilayisi kanye ne-pasta. Kodwa-ke, ukudla okunjengamaswidi, u-ayisikhilimu, amakhekhe neminye imikhiqizo enoshukela omningi kufanele kungabikho kwimenyu.
Ubani okungafanele akwenze lokhu kudla
Ukudla kwe-ketogenic kuphikisiwe kubantu abangaphezu kweminyaka engama-65, izingane nentsha, abesifazane abakhulelwe nabesifazane abancelisayo. Ngaphezu kwalokho futhi kudinga ukugwenywa ngabantu abasengozini ekhulayo ye-ketoacidosis, efana nohlobo 1 lwesifo sikashukela, uhlobo lwesifo sikashukela olungalawulwa olungalawulwa, abantu abanesisindo esiphansi noma abanomlando wesibindi, izinso noma ukuphazamiseka kwenhliziyo, njenge-stroke. Akukhonjiswa futhi kubantu abane-gall bladder noma abelashwa ngemishanguzo esekwe ku-cortisone.
Kulezi zimo, ukudla okune-ketogenic kumele kugunyazwe udokotela bese kulandelwa isazi sokudla okunomsoco.
Ukushicilelwa
UZendaya Uvele Wathola Okungokoqobo Ngokuhlangenwe nakho Kwakhe Ngezokwelapha: ‘Akukho lutho olungahambi kahle ngokuzisebenzela wena’