Uhlelo Lokudla Keto Nemenyu Engaguqula Umzimba Wakho

-Delile

• Izisekelo Zokudla zeKetogenic
• Uhlelo Lokudla Ketogenic
• Ukudla Keto-Friendly Yidla
• Ukudla Okufanele Kugwenywe
• Iziphuzo ezinobungane beKeto
• Imenyu Yesampula yeKeto Yeviki elilodwa
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Izinketho ze-Ketogenic Snack ezinempilo
• Uhlu Lokuthenga olulula lwe-Ketogenic
• Okusemqoka

Uma uzithola usengxoxweni mayelana nokudla noma ukunciphisa umzimba, maningi amathuba okuthi uzwe ngokudla okune-ketogenic, noma keto.

Lokho kungenxa yokuthi ukudla keto kube enye yezindlela ezithandwa kakhulu emhlabeni wonke ukukhipha isisindo esiningi nokuthuthukisa impilo.

Ucwaningo lukhombisile ukuthi ukwamukela le carb ephansi, ukudla okunamafutha amaningi kungakhuthaza ukulahleka kwamafutha futhi kuthuthukise nezimo ezithile ezinjengesifo sikashukela sohlobo 2 nokwehla kwengqondo (,).

Le ndatshana ichaza ukuthi yini okufanele uyidle futhi uyigweme ngenkathi ulandela ukudla kwe-keto futhi inikezela ngohlelo lwesonto elilodwa lokudla keto ukuze uqalise.

Izisekelo Zokudla zeKetogenic

Ukudla kwe-keto, njengomthetho, kuphansi kakhulu kuma-carbs, kunamafutha amaningi futhi kunamaprotheni amaphakathi.

Lapho ulandela ukudla kwe-ketogenic, ama-carbs ngokuvamile ancishiselwa kuma-gramu angama-20 kuye kwangama-50 ngosuku, noma kukhona izinhlobo zokudla ezikhululekile ().

Amafutha kufanele athathe indawo yenqwaba yama-carbs asikiwe futhi ahambise cishe u-75% wekhalori lakho lonke lokudla.

Amaprotheni kufanele alandise cishe ngo-10-30% wezidingo zamandla, kuyilapho ama-carbs evame ukukhawulelwa ku-5%.

Lokhu kuncishiswa kwe-carb kuphoqa umzimba wakho ukuthi uthembele emafutheni ngomthombo wawo omkhulu wamandla esikhundleni se-glucose - inqubo eyaziwa njenge-ketosis.

Ngenkathi use-ketosis, umzimba wakho usebenzisa ama-ketone - ama-molecule akhiqizwa esibindini avela emafutheni lapho i-glucose ilinganiselwe - njengomunye umthombo wephethiloli.

Yize amafutha evame ukugwenywa ngokuqukethwe kwawo kwekhalori ephezulu, ucwaningo lukhombisa ukuthi ukudla okune-ketogenic kuphumelela kakhulu ekukhuthazeni ukwehla kwesisindo kunokudla okunamafutha amancane ().

Futhi, ukudla kwe-keto kunciphisa indlala futhi kwandise ukusutha, okungasiza kakhulu lapho uzama ukunciphisa isisindo ().

Ukudla kwe-ketogenic kuncike esimisweni esiphansi kakhulu se-carb. AmaCarbs ajwayele ukukhawulelwa kumagremu angama-20-50 ngosuku, athathelwa indawo amaprotheni amaningi.

Uhlelo Lokudla Ketogenic

Ukushintshela ekudleni kwe-ketogenic kungabonakala kungaphezu kwamandla, kodwa akudingeki kube nzima.

Ukugxila kwakho kufanele kube ekunciphiseni ama-carbs ngenkathi ukwandisa amafutha kanye namaprotheni wokudla kanye nokudla okulula.

Ukuze ufinyelele futhi uhlale usesimweni se-ketosis, ama-carbs kufanele avinjelwe.

Ngenkathi abantu abathile bengazuza kuphela i-ketosis ngokudla amagremu angama-20 ama-carbs ngosuku, abanye bangaphumelela ngokudla okuphezulu kakhulu kwe-carb.

Ngokuvamile, ukwehla kokudla kwe-carbohydrate yakho, kuba lula ukufinyelela nokuhlala ku-ketosis.

Yingakho ukunamathela ekudleni okunobungane be-keto nokugwema izinto ezicebile ku-carbs kuyindlela engcono kakhulu yokunciphisa isisindo ngempumelelo ekudleni kwe-ketogenic.

Ukudla Keto-Friendly Yidla

Lapho ulandela ukudla kwe-ketogenic, ukudla nokudla okulula kumele kugxile kokudla okulandelayo:

• Amaqanda: Kudliwe, amaqanda aphelele enza ukhetho oluhle kakhulu.
• Izinkukhu: Inkukhu ne-turkey.
• Izinhlanzi ezinamafutha: I-salmon ebanjwe endle, i-herring ne-mackerel.
• Inyama: Inyama yenkomo edliwe ngotshani, inyamazane, ingulube, inyama yomzimba nenyathi.
• Ubisi olunamafutha agcwele: I-yogurt, ibhotela nokhilimu.
• Ushizi ogcwele amafutha: I-Cheddar, i-mozzarella, i-brie, ushizi wembuzi kanye noshizi kakhilimu.
• Amantongomane nembewu: Amantongomane aseMacadamia, ama-alimondi, ama-walnuts, imbewu yamathanga, amakinati kanye nembewu yefilakisi.
• Ibhotela le-nut: I-peanut yemvelo, ama-almond ne-cashew butters.
• Amafutha aphilile: Uwoyela kakhukhunathi, u-olive, u-avocado, ibhotela likakhukhunathi kanye ne-sesame oil.
• Ukotapeya: Ama-avokhado aphelele angangezwa cishe kunoma yikuphi ukudla noma okulula.
• Imifino engekho isitashi: Imifino, i-broccoli, utamatisi, amakhowe kanye nopelepele.
• Ama-Condiment: Usawoti, upelepele, uviniga, ujusi kalamula, amakhambi amasha nezinongo.

Ukudla Okufanele Kugwenywe

Gwema ukudla okunothe kuma-carbs ngenkathi ulandela ukudla kwe-keto.

Ukudla okulandelayo kufanele kuvinjelwe:

• Isinkwa nempahla ebhakwe: Isinkwa esimhlophe, isinkwa sikakolweni wonke, ama-crackers, amakhukhi, ama-donuts kanye nama-roll.
• Amaswidi nokudla okunoshukela: Ushukela, u-ayisikhilimu, uswidi, isiraphu ye-maple, isiraphu ye-agave noshukela kakhukhunathi.
• Iziphuzo ezinoshukela: Isoda, ujusi, itiye elinoshukela neziphuzo zemidlalo.
• Iphasta: I-Spaghetti nama-noodle.
• Izinhlamvu nemikhiqizo yokusanhlamvu: Ukolweni, irayisi, i-oats, okusanhlamvu kwasekuseni nama-tortilla.
• Imifino enesitashi: Amazambane, ubhatata, ibutternut squash, ummbila, uphizi namathanga.
• Ubhontshisi nemidumba Ubhontshisi omnyama, amantongomane, udali nobhontshisi wezinso.
• Izithelo: Amawolintshi, amagilebhisi, ubhanana kanye uphayinaphu.
• Ama-sauces aphezulu-carb: Isoso le-barbecue, ukugqokwa kwesaladi enoshukela kanye nososo odiphayo.
• Iziphuzo ezithile ezidakayo: Ubhiya noshukela iziphuzo ezixutshiwe.

Yize ama-carbs kufanele avinjelwe, izithelo ezinama-glycemic aphansi njengamajikijolo zingajatshulelwa ngamanani alinganiselwe inqobo nje uma ugcina ibanga le-keto-friendly macronutrient.

Qiniseka ukuthi ukhetha imithombo yokudla enempilo futhi ugweme ukudla okucutshungulwayo namafutha angenampilo.

Izinto ezilandelayo kufanele zigwenywe:

• Amafutha angenampilo: Imargarini, ukunciphisa kanye namafutha emifino njenge-canola kanye namafutha ommbila.
• Ukudla okusetshenzisiwe: Ukudla okusheshayo, ukudla okuhlanganisiwe kanye nenyama esetshenzisiwe njengezinja ezishisayo nenyama yasemini.
• Ukudla kokudla: Ukudla okuqukethe imibala yokufakelwa, izivimbelakuvunda kanye namaswidi afana noshukela otshwala i-aspartame.

Iziphuzo ezinobungane beKeto

Ushukela ungatholakala ezinhlotsheni ezahlukahlukene ezibandakanya ujusi, isoda, itiye le-iced neziphuzo zekhofi.

Ngenkathi udla i-ketogenic, iziphuzo ezinama-carb amaningi kufanele zigwenywe njengokudla okuphezulu kwe-carb.

Akuyona into encane ukuthi iziphuzo ezinoshukela nazo zixhunyaniswe nezinkinga ezahlukahlukene zezempilo - kusuka ekukhuluphaleni kuya engcupheni yokwanda yesifo sikashukela (,,).

Ngokujabulisayo, kunezinketho eziningi ezihlwabusayo, ezingenashukela kulabo abadla i-keto.

Izinketho zesiphuzo ezinobungani be-keto zifaka:

• Amanzi: Amanzi ayisinqumo esingcono kakhulu se-hydration futhi kufanele asetshenziswe usuku lonke.
• Amanzi akhazimulayo: Amanzi akhanyayo angenza indawo enhle kakhulu yokufaka isoda.
• Ikhofi elingenashukela: Zama ukhilimu osindayo ukwengeza ukunambitheka enkomishini yakho ye-joe.
• Itiye eliluhlaza elingenashukela: Itiye eliluhlaza limnandi futhi lihlinzeka ngezinzuzo eziningi zezempilo.

Uma ufuna ukwengeza ukunambitheka okwengeziwe emanzini akho, zama ukuzama izinhlanganisela ezahlukahlukene zokunambitheka keto-friendly.

Isibonelo, ukuphonsa i-mint ne-lemon ikhasi elisha ebhodleleni lakho lamanzi kungenza i-hydration ibe nomoya.

Yize utshwala kufanele bukhawulelwe, ukujabulela isiphuzo se-carb ephansi njengevodka noma i-tequila exutshwe namanzi we-soda kuhle kakhulu kwesinye isikhathi.

Ukudla okunempilo kwe-ketogenic kufanele kugxile kokudla okunamafutha aphezulu, okwe-carb ephansi futhi kuvimbele izinto ezicutshungulwe kakhulu kanye namafutha angenampilo. Izinketho zesiphuzo ezinobungani be-keto kumele zingabi noshukela. Cabanga ngamanzi, amanzi acwebezelayo noma itiye elihlaza elingenashukela nekhofi.

Imenyu Yesampula yeKeto Yeviki elilodwa

Imenyu elandelayo inikeza ngaphansi kuka-50 amagremu we-carbs ephelele ngosuku.

Njengoba kushiwo ngenhla, abanye abantu kungadingeka banciphise ama-carbohydrate ngisho nangaphezulu ukuze bafinyelele ku-ketosis.

Le imenyu ejwayelekile ye-ketogenic yesonto elilodwa engashintshwa ngokuya ngezidingo zomuntu ngamunye zokudla.

UMsombuluko

• Ukudla kwasekuseni: Amaqanda amabili athosiwe ebhotela elidliwe afakwe nemifino esikiwe.
• Isidlo sasemini: Iburger eyondliwe ngotshani engenabhasi efakwe ushizi, amakhowe kanye nokwatapheya okuphezu kombhede wemifino.
• Isidlo sakusihlwa: Izingulube zengulube ezinamabhontshisi aluhlaza zifakwe emafutheni kakhukhunathi.

NgoLwesibili

• Ukudla kwasekuseni: Omelet yamakhowe.
• Isidlo sasemini: Isaladi le-tuna elinesilimo esidliwayo esinamagatsha anamanzi notamatisi okuphezu kombhede wemifino.
• Isidlo sakusihlwa: Inkukhu eyosiwe enoshukela kakhilimu kanye ne-broccoli esikiwe.

NgoLwesithathu

• Ukudla kwasekuseni: Upelepele weBell ogcwele ushizi namaqanda.
• Isidlo sasemini: Isaladi ye-Arugula enamaqanda abilisiwe, i-turkey, ukwatapheya noshizi oluhlaza okwesibhakabhaka.
• Isidlo sakusihlwa: I-salmon eyosiwe enesipinashi esuswe kumafutha kakhukhunathi.

ULwesine

• Ukudla kwasekuseni: I-yogurt enamafutha agcwele i-Keto granola.
• Isidlo sasemini: Isitsha se-steak nelayisi ukholifulawa, ushizi, amakhambi, ukwatapheya nosalsa.
• Isidlo sakusihlwa: I-bison steak ne-cheesy broccoli.

ULwesihlanu

• Ukudla kwasekuseni: Izikebhe zamaqanda ezikotapeya.
• Isidlo sasemini: Isaladi likaKesari nenkukhu.
• Isidlo sakusihlwa: Izingulube zengulube ezinemifino.

NgoMgqibelo

• Ukudla kwasekuseni: Ukhilimu we-cauliflower ogcwele ushizi ne-avocado.
• Isidlo sasemini: Ama-burger salmon salmon agcwele i-pesto.
• Isidlo sakusihlwa: Ama-Meatballs akhonzwa ngama-noodle e-zucchini noshizi we-parmesan.

NgeSonto

• Ukudla kwasekuseni: Ubisi lukakhukhunathi i-chia pudding egcwele ukhukhunathi nama-walnuts.
• Isidlo sasemini: Isaladi ye-cobb eyenziwe ngemifino, amaqanda abiliswe kanzima, ukwatapheya, ushizi ne-turkey.
• Isidlo sakusihlwa: Coconut chicken curry.

Njengoba ubona, ukudla kwe-ketogenic kungahlukahluka futhi kunambitheke.

Yize ukudla okuningi kwe-ketogenic kusekelwe emikhiqizweni yezilwane, kunezinhlobonhlobo zezinketho zemifino ongakhetha kuzo.

Uma ulandela ukudla okunenkululeko kakhulu kwe-ketogenic, ukufaka inkomishi yamajikijolo esidlweni sakho sasekuseni noma ukuphakelwa okuncane kwemifino enesitashi esidlweni sakho sakusihlwa kuzokwandisa inani lama-carbs kulolu hlelo lokudla.

Uhlelo lokudla lwe-ketogenic, njenganoma yikuphi ukudla okunempilo, kufanele lubandakanye ukudla okuphelele nemifino eminingi ene-fiber-rich, carb ephansi. Khetha amafutha anempilo njengamafutha kakhukhunathi, ukwatapheya, uwoyela womnqumo nebhotela elifuywayo ukuze wandise okuqukethwe okunamafutha ezitsheni.

Izinketho ze-Ketogenic Snack ezinempilo

Ukudla okulula phakathi kokudla kungasiza indlala elinganiselayo futhi kukugcine usendleleni ngenkathi ulandela ukudla kwe-ketogenic.

Ngoba ukudla kwe-ketogenic kugcwalisa kakhulu, ungahle udinge isidlo esisodwa noma ezimbili ngosuku, kuya ngezinga lomsebenzi wakho.

Nazi ezinye izinketho zokudla okulula kakhulu, ezinobungani be-keto:

• Ama-alimondi noshizi we-cheddar
• Ingxenye ye-avocado efakwe isaladi lenkukhu
• I-Guacamole enemifino ephansi ye-carb
• Inhlanganisela yomzila eyenziwe ngokhukhunathi ongenashukela, amantongomane nembewu
• Amaqanda abilisiwe
• Chips kakhukhunathi
• Ama-chip ase-Kale
• Iminqumo kanye ne-salami enqunyiwe
• Isilimo esidliwayo esinamagatsha anamanzi nopelepele nge-herbed cream cheese dip
• Amajikijolo anokhilimu osindayo osindayo
• UJerky
• Ukukhishwa koshizi
• I-Parmesan iphuza
• Amantongomane aseMacadamia
• Imifino enezingubo ezinamafutha amaningi nokwatapheya
• I-Keto smoothie eyenziwe ngobisi lukakhukhunathi, ukhokho ne-avocado
• Ukotapeya we-cocoa mousse

Yize lokhu kungadla okune-keto kungagcina ukugcwala phakathi kokudla, kungaphinde kube nomthelela ekuzuzeni isisindo uma udla kakhulu usuku lonke.

Kubalulekile ukudla inani elifanele lama-calories ngokususelwe ezingeni lomsebenzi wakho, umgomo wokunciphisa umzimba, ubudala nobulili.

Uma ungaqiniseki ukuthi mangaki ama-calories okufanele udle, hlola le ndatshana ukuze ufunde ukuthi ungazibala kanjani izidingo zamandla.

Ukudla okulula kwe-keto kufanele kube namafutha amaningi, kube namaprotheni alinganiselwe futhi kube ne-carbs ephansi. Khulisa ukungena kwakho kwe-fiber ngokudla okweqile emifino esikiwe, ephansi ye-carb nge-sauce enediphu ephezulu.

Uhlu Lokuthenga olulula lwe-Ketogenic

Ukudla okune-ketogenic okuyindilinga efanele kufanele kufake phakathi umkhiqizo omningi, amafutha enempilo namaprotheni.

Ukukhetha inhlanganisela yakho kokubili umkhiqizo omusha nofriziwe kuzoqinisekisa ukuthi unemifino nezithelo ezinobungani obufana ne-keto ongangeza kuzindlela zokupheka.

Okulandelayo uhlu olulula lokuthenga lwe-ketogenic olungakuqondisa lapho usebenzisa izindlela zokudla:

• Inyama nezinkukhu: Inyama yenkomo, inkukhu, i-turkey nengulube (khetha okukhethwa kukho okuphilayo, okwenziwe ngamadlelo uma kunokwenzeka).
• Inhlanzi: Izinhlanzi ezinamafutha ezinjenge-salmon, ama-sardine, ama-mackerel ne-herring angcono kakhulu.
• Imbaza Ama-oysters, izimfanzi nama-scallops.
• Amaqanda: Thenga amaqanda e-omega-3 acebile noma ondliwe lapho kunokwenzeka.
• Ubisi olunamafutha agcwele: I-yogurt engenashukela, ibhotela, ukhilimu osindayo nokhilimu omuncu.
• Amafutha: Ukhukhunathi kanye namafutha we-avocado.
• Ukotapeya: Thenga inhlanganisela yamakotapeya avuthiwe nalawo angavuthiwe ukuze okuthengile kuhlale isikhathi eside.
• Ushizi: I-Brie, ukhilimu ushizi, cheddar noshizi wembuzi.
• Amajikijolo afriziwe noma amasha: Amajikijolo, amajikijolo, amajikijolo.
• Amantongomane: Amantongomane aseMacadamia, ama-alimondi, ama-pecans, ama-pistachio.
• Imbewu: Imbewu yamathanga, imbewu ye-sunflower, imbewu ye-chia.
• Amabhotela enati: Ibhotela le-almond, ibhotela lamantongomane.
• Imifino emisha noma efriziwe ephansi ye-carb: Amakhowe, ukholifulawa, i-broccoli, imifino, upelepele, u-anyanisi notamatisi.
• Ama-Condiment: Usawoti wasolwandle, upelepele, i-salsa, amakhambi, ugarlic, uviniga, lwesinaphi, iminqumo nezinongo.

Kuhlala kunenzuzo ukuhlela ukudla kwakho ngaphambi kwesikhathi bese ugcwalisa inqola yakho ngezithako ezidingekayo ezitsheni ezinempilo zezinsuku ezimbalwa.

Futhi, ukunamathela kuhlu lwezitolo kungakusiza ugweme ukudla okulingayo, okungenampilo.

Ukulungiselela uhlu lokuthenga kungakusiza unqume ukuthi yikuphi ukudla okuzongena kuhlelo lwakho lokudla lwe-ketogenic. Gcwalisa inqola yakho ngenyama, izinkukhu, amaqanda, imifino ephansi ye-carb, ubisi olunamafutha aphelele namafutha anempilo.

Okusemqoka

Ukudla okunempilo kwe-ketogenic kufanele kube namafutha angama-75%, amaprotheni ayi-10-30% futhi angabi ngaphezu kwama-5% noma ama-20 kuye kuma-50 amagremu ama-carbs ngosuku.

Gxila kokudla okunamafutha amaningi, okunama-carb aphansi njengamaqanda, inyama, ubisi nemifino enama-carb aphansi, kanye neziphuzo ezingenashukela. Qinisekisa ukukhawulela izinto ezicutshungulwe kakhulu namafutha angenampilo.

Ukuthandwa kokudla kwe-ketogenic kwenze kwaba lula kunangaphambili ukuthola uhlu olubanzi lwemibono yokudla kwe-keto okuthakazelisayo nokunempilo online.

Isebenzisa le ndatshana njengesiqondiso sokuqala ukudla kwe-keto kungakusethela impumelelo futhi yenze ushintshele ekudleni okunamafutha aphezulu, okuphansi kwe-carb umoya.