Isicwangciso sokutya seKeto kunye neMenyu enokuguqula uMzimba wakho

Umxholo

• Isiseko seKetogenic Diet
• Isicwangciso sokutya seKetogenic
• Ukutya okuneKeto-Friendly ukuba utye
• Ukutya ekufuneka sikuphephe
• Iziselo ezinobuhlobo zeKeto
• Umzekelo weSeto seKeto kwiVeki enye
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Izinketho ezinempilo zeKetogenic Snack
• Uluhlu olulula lokuThengwa kweKetogenic
• Umgca osezantsi

Ukuba ufumanisa kwincoko malunga nokutya okanye ukunciphisa umzimba, kunokwenzeka ukuba uve nge ketogenic, okanye keto, ukutya.

Kungenxa yokuba ukutya kwe keto kuye kwaba yenye yeendlela ezaziwayo kwihlabathi liphela ukuthoba ubunzima obungaphezulu kunye nokuphucula impilo.

Uphando lubonakalisile ukuba ukwamkela le carb isezantsi, ukutya okunamafutha aphezulu kunokukhuthaza ukulahleka kwamafutha kunye nokuphucula iimeko ezithile ezinje ngohlobo lweswekile 2 kunye nokwehla kwengqondo (,).

Eli nqaku lichaza ukutya kunye nokuthintela ngelixa ulandela ukutya kwe-keto kwaye unikezela ngesicwangciso seveki enye sokutya ukuze uqalise.

Isiseko seKetogenic Diet

Ukutya kwe keto, njengomthetho, kuphantsi kakhulu kwii-carbs, kunamafutha aphezulu kwaye kumodareyitha.

Xa ulandela ukutya kwe-ketogenic, ii-carbs zihlala zincitshiswa zaya kwi-20 ukuya kwi-50 yeegram ngosuku, nangona iinguqulelo zokutya zikhona ().

Amafutha kufuneka athabathe uninzi lwee-carbs ezisikiweyo kwaye ahambise malunga neepesenti ezingama-75 zekhalori yakho yonke.

Iiproteni kufuneka zenze i-10-30% yeemfuno zamandla, ngelixa ii-carbs zihlala zithintelwe ukuya kwi-5%.

Ukuncitshiswa kwe-carb kunyanzela umzimba wakho ukuba uxhomekeke kumafutha ngowona mthombo wawo wamandla endaweni yeswekile- inkqubo eyaziwa njenge ketosis.

Ngelixa kwi-ketosis, umzimba wakho usebenzisa ii-molekyuli ze-ketone eziveliswa esibindini kumanqatha xa i-glucose inomda-njengomnye umthombo wamafutha.

Nangona amanqatha ahlala ethintelwa umxholo wekhalori ephezulu, uphando lubonisa ukuba ukutya kwe-ketogenic kusebenza ngokukuko ekukhuthazeni ukunciphisa umzimba kunamafutha asezantsi ().

Kwaye ukutya kwe keto kunciphisa indlala kunye nokwandisa ukwanelisa, okunokuba luncedo ngakumbi xa uzama ukunciphisa umzimba ().

Ukutya kwe ketogenic kuxhomekeke kwindlela esezantsi kakhulu yecarb. IiCarbs zihlala zithintelwe ukuya kwi-20-50 iigram ngosuku, zithathelwa indawo ubukhulu becala ngamanqatha kunye neeprotein ezilinganiselweyo.

Isicwangciso sokutya seKetogenic

Ukutshintshela kwisidlo se ketogenic kunokubonakala kunzima, kodwa akufuneki kube nzima.

Ujoliso lwakho kufuneka lube ekunciphiseni ii-carbs ngelixa usandisa amanqatha kunye neeprotein zokutya kunye nokutya okulula.

Ukufikelela kunye nokuhlala kwimeko ye-ketosis, ii-carbs kufuneka zithintelwe.

Ngelixa abantu abathile banokufikelela kuphela kwi-ketosis ngokutya iigram ezingama-20 ze-carbs ngosuku, abanye banokuphumelela ngokutya kakhulu i-carb.

Ngokubanzi, ukuthoba ukutya okune-carbohydrate, kulula ukufikelela nokuhlala kwi-ketosis.

Kungenxa yoko le nto ukunamathela kukutya okune-keto-friendly kunye nokuthintela izinto ezizityebi kwi-carbs yeyona ndlela ilungileyo yokunciphisa umzimba ngokutya kwe-ketogenic.

Ukutya okuneKeto-Friendly ukuba utye

Xa ulandela ukutya kwe ketogenic, ukutya kunye nokutya okutyiwa kufuneka kugxile koku kutya kulandelayo:

• Amaqanda: Ukutya, amaqanda apheleleyo e-organic enza olona khetho lufanelekileyo.
• Iinkukhu: Inkukhu kunye neturkey.
• Iintlanzi ezinamanqatha: I-salmon ebanjiswe endle, i-herring kunye ne-mackerel.
• Inyama: Inyama yenkomo etyiswe ingca, inyamakazi, inyama yehagu, inyama yenyama kunye ne bison.
• Ubisi olunamafutha apheleleyo: Yogurt, ibhotolo kunye cream.
• Isonka samanqatha esigcweleyo: Cheddar, mozzarella, brie, itshizi yebhokhwe kunye noshizi cream.
• Amantongomane nembewu: Amandongomane eMacadamia, iiamangile, iiwalnuts, iimbewu zethanga, amandongomane kunye neeflakisi.
• Ibhotolo yebhotolo: I-peanut yendalo, i-almond kunye ne-cashew butters.
• Amafutha asempilweni: Ioyile yekhokhonathi, ioyile yomnquma, ioyile yeavokhado, ibhotolo yekhokhonathi kunye neoyile yesesame.
• Iiavokhado: Zonke iiavokhado zinokongezwa phantse nakuphi na ukutya okanye ukutya okutyayo.
• Imifuno engekho istatshi: Imifuno, ibroccoli, iitumato, amakhowa kunye nepepile.
• Iziqulatho: Ityuwa, ipepile, iviniga, incindi yelamuni, amayeza amatsha kunye neziqholo.

Ukutya ekufuneka sikuphephe

Kuphephe ukutya okunotye kwii-carbs ngelixa ulandela ukutya kwe-keto.

Ukutya okulandelayo kufuneka kuthintelwe:

• Isonka kunye nezinto ezibhakiweyo: Isonka esimhlophe, isonka sengqolowa egqityiweyo, ii-cookies, ii-cookies, ii-donuts kunye neeroll.
• Iilekese kunye nokutya okuneswekile: Iswekile, i-ayisi khrim, ilekese, isiraphu yemephu, isiraphu ye-agave kunye neswekile yekhokhonathi.
• Iziselo ezimnandi: Isoda, ijusi, iti enencasa kunye neziselo zezemidlalo.
• Ipasta: I-spaghetti kunye ne-noodle.
• Iinkozo kunye neemveliso zeenkozo: Ingqolowa, irayisi, i-oats, ukutya okuziinkozo kwasekuseni kunye neetafile.
• Imifuno enesitatshi: Iitapile, ibhatata, ithanga, umbona, ii-ertyisi kunye namathanga.
• Iimbotyi kunye nemidumba: Iimbotyi ezimnyama, iichickpeas, iilentile kunye neembotyi zezintso.
• Isiqhamo: I-Citrus, iidiliya, iibhanana kunye neinanapple.
• Iisosi eziphezulu zecarb: Isosi ye-barbecue, isaladi yokunxiba kunye neesosi zokuntywila.
• Iziselo ezinxilisayo: Ubhiya kunye neziselo ezineswekile.

Nangona ii-carbs kufuneka zithintelwe, iziqhamo ezisezantsi ezinjengeejikijolo zinokonwabela izixa ezilinganiselweyo okoko ugcina uluhlu lwe-keto-friendly macronutrient.

Qiniseka ukuba ukhetha imithombo yokutya esempilweni kwaye uyeke ukutya okucutshuliweyo kunye namafutha angenampilo.

Ezi zinto zilandelayo kufuneka zithintelwe:

• Amafutha angenampilo: Imajarini, ukunciphisa kunye neoyile yemifuno enjenge-canola kunye neoyile yombona.
• Ukutya okusetyenzisiweyo: Ukutya okukhawulezileyo, ukutya okupakishwe kunye nenyama egqityiweyo enjengezinja ezishushu kunye nenyama yesidlo sasemini.
• Ukutya ukutya: Ukutya okuqulethe imibala yokufakelwa, izinto ezikhuselayo kunye nezinto ezinencasa ezinje ngeswekile yotywala kunye neaspartame.

Iziselo ezinobuhlobo zeKeto

Iswekile inokufumaneka kwiziselo ezahlukeneyo zotywala kubandakanya ijusi, isoda, iti ebandayo kunye neziselo zekofu.

Ngethuba lokutya kwe ketogenic, iziphuzo eziphezulu ze-carb kufuneka zikhutshwe nje ngokutya okuphezulu kwe-carb.

Ayisiyonto incinci ukuba iziselo ezineswekile zikwanxulunyaniswa nemicimbi eyahlukeneyo yezempilo-ukusuka ekutyebeni kakhulu ukuya kwengozi yesifo seswekile (,,).

Ngombulelo, zininzi iindlela ezimnandi, ezingenaswekile kwabo bakukutya kweketo.

Ukukhethwa kweziphuzo ezinobungakanani beKeto kubandakanya:

• Amanzi: Amanzi lolona khetho lufanelekileyo lokuhambisa amanzi kwaye kufuneka asetyenziswe imini yonke.
• Amanzi ahlwahlwazayo: Amanzi aqaqambileyo angenza indawo efanelekileyo yokubuyisela isoda.
• Ikofu engenaswekile: Zama ukhilimu onzima ukongeza incasa kwindebe yakho yejoe.
• Iti eluhlaza engenashukela: Iti eluhlaza imnandi kwaye ibonelela ngezibonelelo ezininzi zempilo.

Ukuba ufuna ukongeza incasa eyongezelelekileyo emanzini akho, zama ukuzama indibaniselwano eyahlukeneyo ye-keto-friendly.

Umzekelo, ukuphosa i-mint entsha kunye ne-lemon peel kwibhotile yakho yamanzi kunokwenza i-hydration umoya.

Nangona utywala kufuneka buthintelwe, ukonwabela isiselo esine-carb ephantsi njengevodka okanye itequila exutywe namanzi esoda kulungile ngamanye amaxesha.

Ukutya okunempilo kwe-ketogenic kufuneka kujikeleze ukutya okunamafutha aphezulu, ukutya okune-carb ephantsi kunye nokuthintela izinto ezenziweyo kunye namafutha angenampilo. Izinketho zesiselo esinobubele seKeto kufuneka zingabinashukela. Cinga ngamanzi, amanzi ahlwahlwazayo okanye iti eluhlaza kunye nekofu eluhlaza.

Umzekelo weSeto seKeto kwiVeki enye

Imenyu elandelayo ibonelela ngaphantsi kwe-50 gram yee-carbs ezipheleleyo ngosuku.

Njengoko kukhankanyiwe ngasentla, abanye abantu banokunciphisa i-carbohydrate nangakumbi ukuze bafikelele kwi-ketosis.

Le yimenyu yeketogenic yeveki enye enokutshintshwa ngokuxhomekeke kwiimfuno zokutya ezizodwa.

uMvulo

• Isidlo sakusasa: Amaqanda amabini athosiweyo kwibhotolo edliwayo enziwe ngemifuno egayiweyo.
• Isidlo sasemini: I-burger etyiswe ngengca engenabhantshi ineeshizi, amakhowa kunye neavokhado ephezu kwebhedi yemifuno.
• Isidlo sangokuhlwa: Iihagu zenyama yehagu kunye neembotyi eziluhlaza ezifakwe kwioyile yekhokhonathi.

uLwesibini

• Isidlo sakusasa: I-omelet yamakhowa.
• Isidlo sasemini: I-tuna isaladi ene-celery kunye ne-tomato phezu kwebhedi yemifuno.
• Isidlo sangokuhlwa: Inkukhu egcadiweyo nge-cream cream kunye ne-sauced broccoli.

uLwesithathu

• Isidlo sakusasa: Ipepile yentsimbi efakwe itshizi kunye namaqanda.
• Isidlo sasemini: Isaladi yeArugula enamaqanda abilisiweyo, iturkey, iavokhado kunye netshizi eluhlaza okwesibhakabhaka.
• Isidlo sangokuhlwa: Isalmon eyosiweyo kunye nesipinatshi esuswe kwioyile yekhokhonathi.

uLwesine

• Isidlo sakusasa: I-yogurt enamafutha apheleleyo ene-Keto granola.
• Isidlo sasemini: Isitya se-Steak esine-cauliflower irayisi, itshizi, imifuno, iavokhado kunye nesalsa.
• Isidlo sangokuhlwa: I-bison steak kunye ne-cheesy broccoli.

uLwesihlanu

• Isidlo sakusasa: Izikhephe zamaqanda ze-avocado ezibhakiweyo.
• Isidlo sasemini: Isaladi yeKesare kunye nenkukhu.
• Isidlo sangokuhlwa: Iinyama zenyama yehagu kunye nemifuno.

uMgqibelo

• Isidlo sakusasa: Icauliflower isonka esineeshizi kunye neavokhado.
• Isidlo sasemini: I-salmon burgers ye-salmon ene-pesto.
• Isidlo sangokuhlwa: Iinyama zebhola zenziwe nge-noodle zucchini kunye netshizi yeparmesan.

iCawe

• Isidlo sakusasa: Ubisi lwekhokhonathi i-chia pudding ene-coconut kunye ne-walnuts.
• Isidlo sasemini: Isaladi yecobb eyenziwe ngohlaza, amaqanda abilisiweyo, iavokhado, itshizi kunye neturkey.
• Isidlo sangokuhlwa: Ikhonkco yenkukhu yekhokhonathi.

Njengoko ubona, izidlo ze ketogenic zinokwahluka kwaye zinencasa.

Nangona ukutya okuninzi ketogenic kusekwe kwimveliso yezilwanyana, kukho iintlobo ngeentlobo zemifuno onokukhetha kuzo nayo.

Ukuba ulandela ukutya okunesisa okuninzi kwe-ketogenic, ukongeza ikomityi yamajikijolo kwisidlo sakusasa okanye ukutya okuncinci kwemifuno enesitatshi kwisidlo sakho sangokuhlwa kuya kwandisa inani lee-carbs kwesi sicwangciso sokutya.

Isicwangciso sokutya se ketogenic, njengayo nayiphi na indlela yokutya esempilweni, kufuneka sibandakanye ukutya okugcweleyo kunye neefayibha ezityebileyo, imifuno ephantsi yecarb. Khetha amafutha asempilweni njengeoyile yekhokhonathi, iavokhado, ioyile yomnquma kunye nebhotolo yamadlelo ukuze unyuse amanqatha ezitya.

Izinketho ezinempilo zeKetogenic Snack

Ukutya phakathi kokutya kunokunceda ukulamba ngokulinganayo kunye nokugcina umkhondo ngelixa ulandela ukutya kwe-ketogenic.

Ngenxa yokuba ukutya kwe-ketogenic kugcwalisa, unokufuna isonka esinye okanye ezimbini ngosuku, kuxhomekeke kwinqanaba lomsebenzi wakho.

Nazi ezinye iindlela ezintle, ezinokhetho lokutya okune-keto:

• Iiamangile kunye noshizi we cheddar
• Isiqingatha se-avocado sigalelwe isaladi yenkukhu
• I-Guacamole ene-carb ephantsi
• Umxube womzila owenziwe ngekhokhonathi engenashukela, amandongomane kunye nembewu
• Amaqanda abilisiweyo
• Iicoconut chips
• Iichips zekhale
• Iminquma kunye nesalami esisikiweyo
• Isilimo esidliwayo esinamagatsha anamanzi kunye nepelepele edityaniswe netshizi ye-cream
• Amaqunube ane cream enzima yokubetha
• UJerky
• Ukukhutshwa kweeshizi
• IParmesan crisps
• Amandongomane eMacadamia
• Imifuno enxibe okunamafutha aphezulu kunye neavokhado
• I-Keto smoothie eyenziwe ngobisi lwekhokhonathi, icocoa kunye neavokhado
• I-avocado cocoa mousse

Nangona ezi keto zokutya zinokugcina ukugcwala phakathi kokutya, zinokuba negalelo ekuzuzeni ubunzima ukuba utya kakhulu imini yonke.

Kubalulekile ukutya inani elifanelekileyo leekhalori ngokusekwe kwinqanaba lomsebenzi wakho, injongo yokwehla kobunzima, ubudala kunye nesini.

Ukuba awuqinisekanga ukuba zingaphi iikhalori ekufuneka uzityile, jonga eli nqaku ukuze ufunde indlela yokubala iimfuno zamandla.

I-Keto-friendly snacks kufuneka ibe ne-fat ephezulu, i-protein ngokulinganisela kunye ne-carbs ephantsi. Yandisa ukutya kwakho ifayibha ngokutya okutyaliweyo kwimifuno esikiweyo, ephantsi ye-carb kunye nesosi enamafutha aphezulu.

Uluhlu olulula lokuThengwa kweKetogenic

Ukutya okune-ketogenic okusondeleyo kufanele kubandakanya imveliso entsha, amafutha asempilweni kunye neeproteni.

Ukukhetha umxube wazo zombini iimveliso ezihlaziyiweyo kunye ezinqabileyo kuya kuqinisekisa ukuba unikezela ngemifuno efanelekileyo kunye neziqhamo ukongeza kwiiresiphi.

Oku kulandelayo luluhlu olulula lokuthenga olunokukukhokela xa usebenzisa iivenkile zokutya:

• Inyama neenkukhu: Inyama yenkomo, inkukhu, ikarikuni kunye nengulube (khetha izinto eziphilayo, ukhetho lwamadlelo xa kunokwenzeka).
• Intlanzi: Iintlanzi ezinamafutha njenge salmon, isardadi, imackerel kunye neherring zezona zilungileyo.
• Inhlanzi: Iimbatyisi, i-shrimp kunye ne-scallops.
• Amaqanda: Ukuthenga i-omega-3-ityebisile okanye idlise amaqanda xa kunokwenzeka.
• Ubisi olunamafutha apheleleyo: I-yogurt engenaswekile, ibhotolo, ukhilimu onzima kunye nokhilimu omuncu.
• Oyile: Ikhokhonathi kunye neeoyile zeavokhado.
• Iiavokhado: Thenga umxube weavokhado ezivuthiweyo nezingavuthwanga ukuze ubonelelo lwakho luhlale luhleli.
• Itshizi: I-Brie, itshizi cream, cheddar kunye netshizi yebhokhwe.
• Amaqunube aqandisiweyo okanye amatsha: AmaBlueberries, amaqunube, amaqunube amnyama.
• Amantongomane: Amandongomane eMacadamia, iiamangile, ii-pecans, iipistachios.
• Imbewu: Imbewu yethanga, imbewu kajongilanga, imbewu ye-chia.
• Iibhotoloza zenut: Ibhotolo yeAlmond, ibhotolo yamandongomane.
• Imifuno emitsha okanye efriziwe esezantsi ye-carb: Amakhowa, icauliflower, i-broccoli, imifuno, ipepile, itswele kunye neetumato.
• Iziqulatho: Ityuwa yaselwandle, ipepile, isalsa, imifuno, igalikhi, iviniga, lwemostade, iminquma kunye nezinongo.

Kuhlala kufanelekile ukucwangcisa ukutya kwakho ngaphambi kwexesha kwaye ugcwalise inqwelo yakho ngezithako ezifunekayo kwiintsuku ezimbalwa zokutya okunempilo.

Kwaye, ukunamathela kuluhlu lokuthenga kunokukunceda uphephe ukutya okulingayo, okungenampilo.

Ukulungiselela uluhlu lokuthenga kunokukunceda uthathe isigqibo sokuba yeyiphi ukutya eya kulunga kwisicwangciso sakho sokutya se ketogenic. Gcwalisa inqwelo yakho ngenyama, iinkukhu, amaqanda, ii-carb ezisezantsi, ubisi olunamafutha apheleleyo kunye namafutha asempilweni.

Umgca osezantsi

Ukutya okunempilo kwe-ketogenic kufuneka ibe ne-75% ye-fat, i-10-30% ye-protein kwaye ingabi ngaphezu kwe-5% okanye i-20 ukuya kwi-50 gram ye-carbs ngosuku.

Gxila kukutya okunamafutha aphezulu, ukutya okune-carb ephantsi njengamaqanda, inyama, ubisi kunye nemifuno ephantsi ye-carb, kunye neziselo ezingenaswekile. Qiniseka ukuba uthintela izinto ezicutshungulwe kakhulu kunye namafutha angenampilo.

Ukuthandwa kwesidlo se ketogenic kuye kwenza kwalula kunangaphambili ukufumana uluhlu olubanzi lwezinto ezinomdla nezisempilweni ezinokutya kwi-intanethi.

Sebenzisa eli nqaku njengesikhokelo sokuqalisa ukutya kwe-keto kunokukucwangcisela impumelelo kwaye wenze utshintsho kutshintsho olunamafutha aphezulu, ukutya okune-carb ephantsi.