Imini ye-3 yemeto yokutya yokutya ukunciphisa umzimba

Umxholo

• Usuku 1
• Usuku 2
• Usuku 3

Kwimenyu yokutya okune-ketogenic ukunciphisa umzimba, umntu kufuneka asuse konke ukutya okuneeswekile kunye nee-carbohydrate, ezifana nerayisi, ipasta, umgubo, isonka kunye netshokholethi, ukonyusa ukusetyenziswa kokutya okuyimithombo yeeprotein kunye namafutha, njengenyama, amaqanda, iimbewu, iavokhado kunye neoyile yomnquma. Kwimeko yeziqhamo, kuba zinee-carbohydrate, amaqunube, iiblueberries, iitsheri kunye namaqunube amnyama kufanele ukuba atyiwe, kuba zezona ziqulathe isixa esincinci sesi sondlo.

Olu hlobo lokutya lunokulandelwa iinyanga ezi-1 ukuya kwezi-3, kwaye kwinto ebizwa ngokuba yi-cyclic ketogenic yokutya kunokwenzeka ukuba utshintshe phakathi kweentsuku ezi-5 zokutya kunye neentsuku ezi-2 zokutya kwe-carbohydrate, eziququzelela ukuzaliseka kwemenyu nangeempelaveki .

Ukutya kwe-ketogenic kukhuthaza ukulahleka kwesisindo kuba kubangela ukuba umzimba uvelise amandla ekutshiseni amafutha, endaweni yee-carbohydrate eziqhelekileyo ezivela kukutya.

Ke, ukukunceda ukunciphisa umzimba, nanku umzekelo wemenyu yeentsuku ezi-3 yoku kutya.

Usuku 1

• Isidlo sakusasa: Amaqanda ama-2 aqhekezwe ngebhotolo + ½ indebe yeerubheri;
• I-snack yasekuseni: i-gelatin engenashukela + 1 iziqhamo ezomileyo;
• Isidlo sasemini: I-2 inyama yenyama yenkomo kunye ne-sauce yeshizi, ehamba ne-asparagus kunye nemichilo yepepper ekhutshwe kwioyile ye-olive;
• Isidlo sasemini: 1 i-yoghurt yendalo engenaswekile + icephe eli-1 lembewu ye-chia + umqulu omnye we-mozzarella cheese kunye ne-ham.

Usuku 2

• Isidlo sakusasa: Ikofu engangenwa yimbumbulu (nebhotolo kunye neoyile yekhokhonathi) + 2 izilayi zeturkey ezihamba ne-avocado kunye ne-arugula encinci;
• I-snack yasekuseni: 1 i-yoghurt yendalo engenaswekile + i-1 encinci yamantongomane;
• Isidlo sasemini: I-salmon eyosiweyo kunye ne-mustard sauce + isaladi eluhlaza kunye ne-arugula, i-tomato, ikhukhamba kunye no-anyanisi obomvu + 1 icephe leoyile ye-olive + iviniga, i-oregano kunye netyuwa ukuya kwixesha lonyaka
• Ukutya okusemva kwemini: Iitrobheri ezi-6 ezinokhilimu omuncu + 1 icephe lembewu ye-chia.

Usuku 3

• Isidlo sakusasa: ham tortilla enezilayi ezi-2 zeavokhado;
• I-snack yasekuseni: I-avocado enezipuni ezi-2 zebhotolo yamandongomane;
• Isidlo sasemini: inkukhu kwisosi emhlophe ngekhilimu omuncu + isaladi ye-kale ene-anyanisi egalelwe ioyile yeoyile okanye ioyile yekhokhonathi;
• Ukutya okusemva kwemini: I-avokhado smoothie kunye nembewu ye-chia.

Kubalulekile ukuba ukhumbule ukuba oku kutya kuyaphikiswa kubantu abangaphezu kweminyaka engama-65 kwaye kwimeko yokusilela kwezintso, iingxaki zesibindi, izifo zentliziyo kunye nokusetyenziswa kwamayeza e-cortisone, njenge-corticosteroids. Ke kuyacetyiswa ukuba kuvunyelwe ngugqirha kwaye kukhatshwe yingcali yesondlo. Jonga uluhlu olupheleleyo lokutya oluvunyelweyo kunye nolungavumelekanga kukutya kwe ketogenic.

Funda ngakumbi malunga nokutya kwe ketogenic kule vidiyo ilandelayo: