Imigaqo esempilweni ye-8 yokweba ukutya kwe-Keto-Nokuba awusoze uyilandele

Umxholo

• # 1 Yitya amanqatha asempilweni ngesidlo ngasinye.
• # 2 Yeka ukuthenga ukutya "okunamafutha asezantsi".
• # 3 Yitya imifuno engenasitatshi ngesidlo ngasinye.
• # 4 Qhelana neemacronutrients.
• # 5 Funda ukufunda iilebheli zesondlo.
• #6 Yenza ukuhanjiswa kwamanzi kube yinto ephambili.
• # 7 Qinisekisa ukuba ufumana i-potassium eyaneleyo.
• #8 Nika ingqalelo kwindlela ukutya okutyayo kukwenza uzive ngayo.
• Uphengululo lwe

Ukutya kwe-ketogenic kuyathandwa kakhulu. Ndiyathetha, ngubani ongafuni ukutya i-avocado engenamkhawulo, i-amirite? Kodwa oko akuthethi ukuba ulungele wonke umntu. Ngelixa uninzi lwabantu luphumelele ngesitayela sokutya se-keto, inyama, iimbaleki zamandla, kunye ne-um, abantu abathanda ukutya i-carbs banokulungiswa ngcono zezinye iintlobo zokutya kunye neendlela zokutya.

Oko bekutshiwo, kukho izikhokelo eziphambili kwisidlo se keto esisisiseko sokuba nabani na angazuza phi, ngokweengcali. (Izinto eziNxulumeneyo: Iimpazamo ezi-8 eziQhelekileyo zokuDiya kwe-Keto onokuthi uziphosise)

# 1 Yitya amanqatha asempilweni ngesidlo ngasinye.

"Eyona nto intle malunga nokutya kwe keto kukuba iyanceda ukuvusa abantu kuloyiko lwabo lwamafutha," ucacisa uLiz Josefsberg, umbhali we Ujoliso 100 kunye nengcali kwi-Vitamin Shoppe Wellness Council. Nangona uJosefsberg engengomlandeli omkhulu wokutya ngokubanzi, uthi oko kunokunceda abantu baqonde ukuba zeziphi iintlobo zokutya ekufuneka bezityile ukuze baphile ubomi obusempilweni.

Ukusuka kwiqanda leqanda ukuya kwi-cheese ukuya kwibhotela ye-nut, abantu bazimisele ngakumbi ukubandakanya ukutya okunamafutha aphezulu kwizidlo zabo kunanini na ngaphambili ngenxa ye-keto-kwaye yinto entle leyo. "UKeto ukhanyisile kwinto yokuba oku kutya akuyi 'kukutyebisa' njengoko sasikholelwa ngaphambili, kodwa endaweni yoko kuya kukugcina uzele ixesha elide kwiikhalori ezimbalwa," utshilo uJosefsberg. "Oko kunceda abantu ukuba batye kancinci, nto leyo ngokulula eyenzela iikhalori ezongeziweyo ekusenokwenzeka ukuba bazityile. Oku kutya kunceda ukuzinzisa iswekile yegazi kunye nokunciphisa ukutya iswekile, ekhokelela kwiminqweno embalwa." Ke ngokufaka amanqatha kwisidlo ngasinye, kunokwenzeka ukuba ufikelele kwesilandelayo ngaphandle kokuziva urhabaxa.

# 2 Yeka ukuthenga ukutya "okunamafutha asezantsi".

Kwinqaku elifanayo, akukho sizathu sokufuna ukutya okuthengiswa njengamafutha aphantsi. "Ubisi olunamafutha apheleleyo kubandakanya itshizi, ubisi, iyogathi, amaqanda apheleleyo kunamaqanda amhlophe, kunye nokusikwa okunamafutha aphezulu kwenyama efana neenkukhu zenyama emnyama kunye nenyama etyiwa ngengca ziyanelisa kakhulu, zikhokelela ekunciphiseni ukusetyenziswa ngokubanzi kunye neminqweno," utshilo amanqaku. UMolly Devine, i-RD, i-LDN Umseki we-Yitya i-Keto yakho kunye nomcebisi kwi-KetoLogic. "Ukongezelela, uninzi lweemveliso 'ezinamafutha aphantsi' ziqulethe ixabiso eliphezulu leeswekile kunye nezinye izizalisi." Kwiimeko ezininzi, ungcono xa usitya nje isahlulo esifanelekileyo sokwenyani. (Idibeneyo: I-Fat-Free Vs. I-Yogurt yamaGrike epheleleyo: Yiyiphi engcono?)

# 3 Yitya imifuno engenasitatshi ngesidlo ngasinye.

Abantu abakwisidlo se-keto kufuneka bakhethe imifuno yabo ngobuchule ukuze bagcine ukusetyenziswa kwe-carb kuphantsi. Kodwa ukutya ii-veggies ezingezizo ezesitatshi (i-broccoli, imifuno enamagqabi, i-asparagus, ipepile, iitumato, njl. , umbhali othengisa kakhulu Yitya Umdaka, kunye nomseki weSondlo saMandulo. "Imifuno ikuzalisa ngokongeza umthamo ekutyeni kwakho, kodwa ube neekhalori ezimbalwa."

Zama ukufumana iiseshini ezininzi ngosuku, kubandakanywa nesandla okanye ezimbini kwisidlo ngasinye, utsho uGqr. Axe.

# 4 Qhelana neemacronutrients.

Konke ukutya kwenziwa ngamanqanaba awahlukeneyo macronutrients amathathu aphambili: iiprotein, iikhabhohayidrethi, kunye namafutha. "Akunakwenzeka ukuba ulandele i-keto ngokufanelekileyo kwaye ungazi ngakumbi malunga nokwenza ukutya okutyayo," utshilo uJulie Stefanski, R.D, ingcali yokutya ebhalisiweyo kunye neengcali kwizidlo zeketogenic.

Kodwa awunyanzelekanga ukuba ube kwi keto okanye ubambelele kwisitayile sokutya IIFYM ukuze uzuze ekufundeni okungakumbi malunga nemacronutrients. "Ukuzifundisa malunga nokuba kukuphi ukutya okuphezulu kunye nokuphantsi kwe-carbohydrates kunye nokucinga malunga nokuba yeyiphi i-macros oyikhethayo imihla ngemihla inokwakha isiseko sendlela ezinzileyo kwisondlo esilungileyo," kusho uStefanski.

# 5 Funda ukufunda iilebheli zesondlo.

Abantu abalandela i-keto bafunda iilebhile zesondlo ngokupheleleyo ukuze baqinisekise ukuba ukutya abakutyayo kuyahambelana ne-keto. Iingcali zithi lo ngumkhwa olungileyo wokungena kuwo nokuba ungatya njani na. "Khangela naluphi na uhlobo lweswekile eyongeziweyo (kubandakanya iswekile yommoba, ijusi ye-beet, i-fructose, isiraphu yengqolowa ephezulu) kunye nomgubo wengqolowa wegazi," ucebisa uGqirha Ax. "Ezi phantse zonke izinto ezibhakiweyo, iintlobo ezininzi zesonka, iisiriyeli kunye nokunye." (Idibeneyo: Oku kubizwa ngokuba yi-Healthy Breakfast Foods Ukutya okuneswekile kuneDessert)

Kutheni uzikhathaza? "Iilebheli zokufunda ziyakunceda uphephe ukutya okungenampilo okungenampilo, nokuba zikwekhabhayithi ephantsi. Oku kubandakanya izinto ezinje ngeenyama ezigqityiweyo (ibhekoni okanye isalami), inyama ezinomgangatho ophantsi ezivela kwizilwanyana eziphakanyiswe kwifama yefektri, iitshizi ezigqityiweyo, ifama- iintlanzi eziphakanyisiweyo, ukutya okunezongezo ezininzi zokwenziwa, kunye neoyile yemifuno esulungekisiweyo. "

#6 Yenza ukuhanjiswa kwamanzi kube yinto ephambili.

"Xa abantu belandela ukutya kwe-ketogenic, kukho ukulahleka okukhulu kwamanzi ngenxa yeenguqu ezininzi zokutshintsha komzimba ezinokubangela umngcipheko wokwenene wokuphelelwa ngamanzi emzimbeni," Utshilo uChristina Jax, R.D.N. Molo, keto flu.

"Kodwa ukugxila ekwandiseni ukungenisa amanzi yeyona nto iphambili sinokuyithatha sonke kwesi sidlo. Imisipha yakho kunye nengqondo yakho zisebenza kumanqanaba afanelekileyo xa zifakwe amanzi ngokufanelekileyo," utshilo uJax. "Ukuthatha amanzi angenazikhalori kukwayindlela entle yokuziva uzele ixesha elide kwaye uncede ukwetyisa. Yeyona ndlela ilula yokusebenza ukuze uzive ungcono." (Idibeneyo: Iziselo ezisezantsi zeCarb Keto eziya kukugcina kwiKetosis)

# 7 Qinisekisa ukuba ufumana i-potassium eyaneleyo.

Enye yeendlela eziphambili ze-keto dieters ezizama ukunqanda umkhuhlane we-keto kukunyusa umthamo wabo we-potassium, onokuthi ube licebo elilungileyo kuye nabani na. "Abantu abaninzi baseMelika abayifumani i-potassium eyaneleyo, kodwa ukutya okuphezulu kwe-potassium njengemifuno eluhlaza kuboniswe kwiimvavanyo zonyango ukunceda ukunciphisa uxinzelelo lwegazi kwaye kusisiseko sokutya kwe-DASH," kusho uStefanski. (Unomdla malunga nokutya kwe-DASH? Nazi iindlela ezili-10 zokupheka zokutya ezikuthandayo kakuhle ukuba uqalise.)

Uninzi lwabantu lunokuxhamla ngokutya ukutya okune-potassium eninzi, nangona uStefanski ephawula ukuba ukuba unesifo sezintso, kuya kufuneka ujonge nogqirha wakho ngaphambi kokwenza oku.

#8 Nika ingqalelo kwindlela ukutya okutyayo kukwenza uzive ngayo.

Uninzi lwezigulana zam ziyamangaliswa kukubona ukuba ziziva ngcono kangakanani xa zilandela ukutya okune-ketogenic okulungiselelwe kakuhle, utshilo uCatherine Metzgar, Ph.D., R.D., ingcali yokutya ebhalisiweyo kunye nengcali yezondlo ze-biochemistry esebenza neVirta Health. "Njengokuba iswekile yegazi labo izinzile, uninzi luyehla kwaye lubike amanqanaba aphezulu amandla." Kodwa akufuneki ube kwi-keto ukuze uqaphele ukuba ukutya kwakho kwenza umzimba wakho uzive njani. "Abantu abangakulandeli ukutya kwe-ketogenic kufuneka bazame ukuqaphela umphumo wokutya kwabo emizimbeni yabo," kusho uMetzgar.

Ngokuzingenela ngokwakho emva kwesidlo ngasinye, ijenali yokutya, kunye / okanye ukuziqhelanisa nokutya okunengqondo, ungalungisa ulwalamano lwakho nokutya okutyayo kunye nendlela ezichaphazela ngayo umzimba wakho.

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