Imithetho eyi-8 enempilo yokweba ekudleni kwe-Keto-Ngisho noma ngabe awusoze wayilandela

-Delile

• # 1 Yidla amafutha anempilo ngakho konke ukudla.
• # 2 Yeka ukuthenga ukudla "okunamafutha aphansi".
• # 3 Yidla imifino engenasitashi ngakho konke ukudla.
• #4 Jwayelana nama-macronutrients.
• # 5 Funda ukufunda amalebula okunomsoco.
• # 6 Yenza i-hydration ize kuqala.
• # 7 Qinisekisa ukuthi uthola i-potassium eyanele.
• # 8 Naka ukuthi ukudla okudlayo kukwenza uzizwe kanjani.
• Buyekeza kwe-

Ukudla kwe-ketogenic kudume ngobuhlanya. Ngisho, ngubani ongafuni ukudla i-avocado engenamkhawulo, ama-amirite? Kepha lokho akusho ukuthi ilungele wonke umuntu. Ngenkathi abantu abaningi bephumelela ngesitayela sokudla se-keto, abadla inyama, abagijimi bamandla, kanye ne-um, abantu abathanda ukudla ama-carbs bangakhonzwa kangcono ezinye izinhlobo zokudla nezitayela zokudla.

Lokhu kushiwo, kuneziqondiso ezithile ezibalulekile ekudleni kwe-keto ngokuyisisekelo noma ngubani angazuza kukho, ngokusho kochwepheshe. (Okuhlobene: Amaphutha E-8 Ajwayelekile Okudla Kwe-Keto Ongase Uwenze Okungalungile)

# 1 Yidla amafutha anempilo ngakho konke ukudla.

"Into engcono kakhulu mayelana nokudla kwe-keto ukuthi isiza ukuvusa abantu ekwesabeni amafutha," kuchaza uLiz Josefsberg, umbhali wencwadi. Okuqondiwe okungu-100 kanye nochwepheshe weThe Vitamin Shoppe Wellness Council. Yize uJosefsberg engeyena umlandeli omkhulu wokudla ngokujwayelekile, uthi kungasiza abantu baqonde ukuthi yiziphi izinhlobo zokudla okufanele bakudle ukuze baphile impilo enempilo.

Kusukela ezikhiqizweni zamaqanda kuya kushizi kuya kubhotela lamantongomane, abantu bazimisele kakhulu ukufaka ukudla okunamafutha amaningi ekudleni kwabo kunanini ngaphambili ngenxa ye-keto-futhi lokho kuyinto enhle. "UKeto ukhanyisile ekukhanyeni kokuthi lokhu kudla ngeke 'kukunciphise' njengoba sasikholelwa, kepha kunalokho kuzokugcina ugcwele isikhathi eside ngokwengeziwe ngama-calories ambalwa," kusho uJosefsberg. "Lokho kusiza abantu ukuthi badle kancane, okwenza kalula kakhulu ama-kilojoule angeziwe okungenzeka ukuthi bawasebenzisile. Lokhu kudla kusiza ukuzinzisa ushukela osegazini futhi kunciphise umthamo woshukela, okuholela ekufiseni okuncane." Ngakho-ke ngokufaka amafutha ekudleni ngakunye, kungenzeka ukuthi ufinyelele kokulandelayo ngaphandle kokuzizwa ukhanga.

# 2 Yeka ukuthenga ukudla "okunamafutha aphansi".

Encwadini efanayo, asikho isizathu sokufuna ukudla okuthengiswa njengamafutha aphansi. "Ubisi olunamafutha agcwele okubandakanya ushizi, ubisi, iyogathi, amaqanda aphelele kunamaqanda amhlophe, nokusikeka okunamafutha aphezulu njengenyama yenyama emnyama nenyama yenkomo edliwe utshani kuyasutha ngokweqile, okuholela ekunciphiseni ukusetshenziswa kanye nezifiso," kuphawula UMolly Devine, RD, LDN umsunguli we-Eat Your Keto kanye nomeluleki we-KetoLogic. "Ngaphezu kwalokho, imikhiqizo eminingi 'enamafutha aphansi' iqukethe amanani aphezulu kashukela nokunye okugcwalisayo." Ezimweni eziningi, kungcono ukuthi uvele udle ingxenye enengqondo yento yangempela. (Okuhlobene: Ama-Fat-Free Vs. I-yogurt YamaGrikhi Egcwele Amafutha: Yikuphi Okungcono?)

# 3 Yidla imifino engenasitashi ngakho konke ukudla.

Abantu abadla i-keto kufanele bakhethe imifino yabo ngamasu ukuze kugcinwe ukusetshenziswa kwabo kwe-carb kuphansi. Kodwa ukudla imifino engeyona isitashi (i-broccoli, imifino enamaqabunga, i-asparagus, upelepele, utamatisi, njll.) kubalulekile kungakhathaliseki ukuthi yiluphi uhlobo lokudla okhetha ukululandela, ngokusho kukaJosh Axe, DNM, CNS, DC, umsunguli we-Draxe.com , umbhali othengisa kakhulu Yidla Ukungcola, kanye nomsunguli we-Ancient Nutrition. "Imifino ikugcwalisa ngokungeza ivolumu ekudleni kwakho, kodwa unama-calories ambalwa."

Zama ukudla okuningana ngosuku, okuhlanganisa nesandla esisodwa noma ezimbili ngokudla ngakunye, kusho uDkt. Axe.

#4 Jwayelana nama-macronutrients.

Konke ukudla kwenziwa ngezilinganiso ezihlukene zama-macronutrients amathathu abalulekile: amaprotheni, ama-carbohydrate, namafutha. "Akunakwenzeka ukulandela i-keto ngendlela efanele futhi ungazi ngokwengeziwe ukuthi yini eyakha ukudla okudlayo," kusho uJulie Stefanski, R.D., isazi sokudla esidliwayo kanye nochwepheshe ekudleni kwe-ketogenic.

Kepha akudingeki ube ku-keto noma unamathele kwisitayela sokudla se-IIFYM ukuze uzuze ngokufunda kabanzi ngama-macronutrients. "Ukuzifundisa ukuthi yikuphi ukudla okuphezulu futhi okuphansi kuma-carbohydrate futhi ucabange ukuthi yimaphi ama-macros owakhetha nsuku zonke angakha isisekelo sendlela eqhubekayo yokudla okunomsoco," kusho uStefanski.

# 5 Funda ukufunda amalebula okunomsoco.

Abantu abalandela i-keto futhi ngokuvamile bafunda amalebula okunomsoco ngokugcwele ukuze baqinisekise ukuthi ukudla abakudlayo kulungile keto. Ochwepheshe bathi lo mkhuba omuhle ongena kuwo kungakhathalekile indlela odla ngayo. "Bheka noma yiluphi uhlobo lukashukela owenezelwe (kufaka phakathi ushukela womoba, ujusi webhitrudi, i-fructose, isiraphu yommbila ephezulu) nofulawa kakolweni ophungiwe," kuphakamisa uDkt Ax. "Lokhu cishe kuzo zonke izimpahla ezibhakiwe, izinhlobo eziningi zesinkwa, okusanhlamvu, nokunye." (Okuhlobene: Lokhu Okubizwa Ngokunempilo Ukudla Kwasekuseni Ukudla Kunoshukela Omningi KuneDessert)

Kungani uzihlupha? "Ukufunda amalebula kuzokusiza ugweme ukudla okungenamsoco okungenampilo, ngisho noma kune-carb ephansi. Lokhu kuhlanganisa izinto ezifana nenyama egayiwe (ubhekeni noma i-salami), inyama yezinga eliphansi yezilwane ezifuywe efektri, oshizi abagayiwe, ipulazi- izinhlanzi eziphakanyisiwe, ukudla okunezithako eziningi zokwenziwa, namafutha emifino acolisisiwe."

# 6 Yenza i-hydration ize kuqala.

"Lapho abantu belandela ukudla okune-ketogenic, kukhona ukulahleka okuphawulekayo kwamanzi ngenxa yezinguquko eziningana zomzimba okungaholela engcupheni yokuphela kwamanzi emzimbeni," kusho uChristina Jax, R.D.N., uprofesa obhalisiwe wezokudla kokudla kanye nochwepheshe wokudla okunomsoco. Sawubona, keto flu.

"Kodwa ukugxila ekwandiseni ukungena kwamanzi kuyindlela esemqoka esingayithatha sonke kulokhu kudla. Imisipha yakho nobuchopho bakho busebenza emazingeni afanele lapho unikezwa kahle amanzi," kusho uJax. "Ukuphuza amanzi angenayo ikhalori nakho kuyindlela enhle yokuzizwa ugcwele isikhathi eside futhi usize ngokugaya ukudla. Kuyindlela elula yokusebenza ukuze uzizwe ungcono kakhulu." (Kuhlobene: Iziphuzo ze-Low-Carb Keto Ezizokugcina Ukwi-Ketosis)

# 7 Qinisekisa ukuthi uthola i-potassium eyanele.

Enye yezindlela eziyinhloko i-keto dieters ezizama ukugwema umkhuhlane we-keto ukukhulisa i-potassium yabo, okungenzeka kube ngumqondo omuhle kunoma ngubani kakhulu. "Abantu abaningi baseMelika abayitholi i-potassium eyanele, kepha ukudla okuphezulu kwe-potassium okufana nemifino enamaqabunga aluhlaza kukhonjisiwe ezivivinyweni zokwelashwa ukusiza ukwehlisa umfutho wegazi futhi kuyitshe legumbi lokudla kwe-DASH," kusho uStefanski. (Ufuna ukwazi ngokudla kwe-DASH? Nawa amaresiphi angu-10 we-DASH amnandi kakhulu ukuze uqalise.)

Abantu abaningi bangazuza ngokudla ukudla okuqukethe i-potassium eyengeziwe, nakuba uStefanski ephawula ukuthi uma unesifo sezinso, kufanele uhlole nodokotela wakho ngaphambi kokwenza lokhu.

# 8 Naka ukuthi ukudla okudlayo kukwenza uzizwe kanjani.

"Iziguli zami eziningi ziyamangala lapho zibona ukuthi zizizwa zingcono kangakanani lapho zilandela ukudla okune-ketogenic okwakhiwe kahle," kusho uCatherine Metzgar, Ph.D., R.D., uchwepheshe wezokudla obhalisiwe kanye nochwepheshe bezomsoco osebenza ne-Virta Health. "Njengoba ushukela egazini labo uzinza, abaningi bancipha futhi babike amazinga aphezulu wamandla." Kodwa akudingeki ukuba ube ku-keto ukuze uqaphele ukuthi ukudla kwakho kwenza umzimba wakho uzizwe kanjani. "Abantu abangahambisani nokudla kwe-ketogenic kufanele futhi bazame ukuqaphela umphumela ukukhetha kwabo ukudla okuba nawo emzimbeni wabo," kusho uMetzgar.

Ngokuzihlolela wena ngemuva kokudla ngakunye, ukudla okushicilelwe, kanye / noma ukuzijwayeza ukudla ngokudla okucabangayo, ungangena ebudlelwaneni bakho nokudla okudlayo nokuthi kuthinta kanjani umzimba wakho.

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