Ukutya kwe-Ketogenic: yintoni, uyenza njani kunye nokutya okuvumelekileyo
Umxholo
- Ukutya okuvunyelweyo nokungavumelekanga
- Imenyu yeentsuku ezi-3 yokutya ketogenic
- Ukutya okune-cyclic ketogenic
- Ngubani ongafanelekanga ukwenza oku kutya?
Ukutya kwe-ketogenic kubandakanya ukunciphisa kakhulu i-carbohydrate ekudleni, okuya kuthatha inxaxheba kuphela kwi-10 ukuya kwi-15% yeekhalori zemihla ngemihla kwimenyu. Nangona kunjalo, le mali ingahluka ngakwimo yezempilo, ubude bokutya kunye neenjongo zomntu ngamnye.
Ke, ukwenza ukutya kwe-ketogenic, umntu makaphelise ukusetyenziswa kokutya okunotye okunee-carbohydrate, ezinje ngesonka kunye nerayisi, kwaye anyuse ikakhulu ukusetyenziswa kokutya okunotyebileyo kumafutha alungileyo, njengeavokhado, ikhokhonathi okanye imbewu, umzekelo, ukongeza ukugcina isixa esifanelekileyo seprotein ekudleni.
Olu hlobo lokutya lunokuboniswa kubantu abajonge ukunciphisa umzimba ngokukhawuleza, kodwa unokucetyiswa ngugqirha ukulawula nokukhusela ukuxhuzula okanye ukuxhuzula. Ukongeza, oku kutya kuye kwafundwa njengesixhasi kunyango lomhlaza, kuba iiseli zomhlaza zondla ikakhulu kwii-carbohydrate, esisondlo esisuswe kukutya kwe ketogenic. Jonga ukuba ukutya kwe ketogenic kunjani ukunyanga isifo sokuwa okanye ukunceda ukunyanga umhlaza.
Kubalulekile ukuba oku kutya kuhlala kwenziwa phantsi kweliso kunye nokukhokelwa ngumondli, kuba, njengoko kuthintelwa kakhulu, kubalulekile ukwenza uvavanyo olupheleleyo lwezondlo ukuze wazi ukuba kunokwenzeka okanye ungakwenzi ngokukhuselekileyo.
Xa oku kutya kuqala, umzimba uhamba ixesha lokuziqhelanisa elinokuhlala ukusuka kwiintsuku ezimbalwa ukuya kwiiveki ezimbalwa, apho umzimba uhlengahlengisa ukuvelisa amandla ngamafutha, endaweni yeecarbohydrate. Ke, kunokwenzeka ukuba kwiintsuku zokuqala iimpawu ezinje ngokudinwa okugqithisileyo, ukonqena kunye nentloko ziya kubonakala, ezigcina ziphucuka xa umzimba uhlengahlengiswa.
Olunye uhlobo lokutya olufana neketogenic kukutya I-carb ephantsiUmahluko ophambili kukuba ekudleni ketogenic kukho umqobo omkhulu kakhulu weecarbohydrate.
Ukutya okuvunyelweyo nokungavumelekanga
Itheyibhile elandelayo iluhlu lokutya okunokuthi kungenakudliwa kukutya kwe ketogenic.
| Kuvunyelwe | Uthintelwe |
| Inyama, inkukhu, amaqanda kunye nentlanzi | Irayisi, ipasta, umbona, ukutya okuziinkozo, ihabile kunye nesitatshi |
| Ioyile yeminquma, ioyile yekhokhonathi, ibhotolo, isinqumelo | Iimbotyi, isoya, ii-ertyisi, iichickpeas lentils |
| Ukhilimu omuncu, iitshizi, ubisi lwekhokhonathi kunye nobisi lweamangile | Umgubo wengqolowa, isonka, i-toast enencasa ngokubanzi |
| Amandongomane, ii-walnuts, ii-hazelnuts, i-nati zaseBrazil, iiamangile, ibhotolo yamandongomane, ibhotolo yeamangile | Iitapile zesiNgesi, ibhatata, icassava, yam, mandioquinha |
| Iziqhamo ezinje ngamaqunube, amaqunube amnyama, irasibheri, iminquma, iiavokhado okanye ikhokhonathi | Iikeyiki, iilekese, iicookies, itshokholethi, iilekese, ice cream, itshokholethi |
| Imifuno kunye nemifuno, njengespinatshi, iletisi, ibroccoli, ikhukhamba, itswele, zucchini, icauliflower, iasparagus, i-chicory ebomvu, ikhaphetshu, pak choi, kale, iseleri okanye ipepile. | Iswekile ecoliweyo, iswekile emdaka |
| Imbewu efana neflakisi, chia, ujongilanga | Chocolate umgubo, ubisi |
| - | Ubisi kunye neziselo ezinxilisayo |
Kolu hlobo lokutya, nanini na xa kutyiwa ukutya okuhambisanayo kubaluleke kakhulu ukuba kugcinwe ulwazi lwesondlo ukujonga ukuba iqulethe iicarbohydrate kwaye zingakanani, ukuze ungagqithi kwisixa esabalwa usuku ngalunye.
Imenyu yeentsuku ezi-3 yokutya ketogenic
Itheyibhile elandelayo ibonisa umzekelo wemenyu yokutya yokutya ye-ketogenic yeentsuku ezi-3:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | Amaqanda othosiweyo ngebhotolo + itshizi mozzarella | I-Omelet eyenziwe ngamaqanda ama-2 kunye nokufaka imifuno + ngeglasi enye yejusi ye-strawberry kunye ne-1 ithisipuni yembewu yeflakisi | I-avocado smoothie enobisi lwe-almond kunye ne-1/2 yepuniji ye-chia |
| I-snack yasekuseni | Iialmonds + 3 izilayi zeavokhado | I-Strawberry smoothie enobisi lwecoconut + i-5 yamandongomane | 10 Raspberries + 1 ikhole yebhotolo yamandongomane |
Isidlo sasemini / Isidlo sangokuhlwa | I-Salmon ehamba ne-asparagus + avocado + ioyile ye-olive | Isaladi yemifuno kunye neletisi, itswele kunye nenkukhu + i-5 cashew nuts + i-oyile ye-olive + iparmesan | Ibhola yenyama ene-noodles zucchini kunye netshizi yeparmesan |
| Ukutya okusemva kwemini | I-10 yeecashew nuts + i-2 yeepunipoyi zecoconut flakes + ezili-10 zeerberberries | Amaqanda othosiweyo kwibhotolo + ye-rennet itshizi | Amaqanda aqhekeziweyo ane-oregano kunye neparmesan egayiweyo |
Kubalulekile ukuba ukhumbule ukuba ukutya kwe ketogenic kufanele kusoloko kumiselwe yingcali yesondlo.
Bukela le vidiyo ilandelayo kwaye ufunde ngakumbi malunga nokutya kwe ketogenic:
Ukutya okune-cyclic ketogenic
Ukutya okune-cyclic ketogenic kunceda ekugcineni ukutya okulandelelweyo kunye nokulahleka kwesisindo, kunceda ukubonelela ngamandla omzimba.
Olu hlobo, imenyu yokutya eketogenic kufuneka ilandelwe iintsuku ezi-5 zilandelelana, ezilandelwa ziintsuku ezi-2 apho kuvunyelwe ukutya ukutya kwe-carbohydrate, njengesonka, irayisi kunye ne-pasta. Nangona kunjalo, ukutya okufana neelekese, i-ayisikhrim, iikeyiki kunye nezinye iimveliso ezineswekile kufuneka zingabikho kwimenyu.
Ngubani ongafanelekanga ukwenza oku kutya?
Ukutya kwe ketogenic kuyaphikiswa kubantu abangaphezu kweminyaka engama-65, abantwana kunye nolutsha, abasetyhini abakhulelweyo kunye nabasetyhini abancancisayo. Ukongeza apho kufuneka kuthintelwe ngabantu abasemngciphekweni we-ketoacidosis, njengohlobo lwe-1 yeswekile, uhlobo olungalawulwayo lwe-2 yeswekile, abantu abanobunzima obuphantsi okanye abanembali yesibindi, izintso okanye ukuphazamiseka kwentliziyo, njenge-stroke. Ayiboniswanga kubantu abane-gall bladder okanye abo bafumana unyango ngamachiza asekwe kwi-cortisone.
Kule meko, ukutya kwe-ketogenic kufuneka kugunyaziswe ngugqirha kwaye kulandelwe nesondlo.
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