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Umxholo

• Uyiphumeza njani i-ketosis kwisidlo se ketogenic
• Iitumato zahlukile kwezinye iziqhamo
• Ayizizo zonke ukutya okusekwe kwitumato okwenziwa keto-friendly
• Umgca wezantsi

Ukutya kwe-ketogenic kukutya okunamafutha aphezulu okuthintela kakhulu ukutya kwakho ii-carbs ukuya kuthi ga kwiigram ezingama-50 ngosuku.

Ukufezekisa oku, ukutya kufuna ukuba usike okanye unciphise ngokungqongqo ukutya kwakho ukutya okune-carb, kubandakanya iinkozo, iimbotyi, imifuno yesitatshi, kunye neziqhamo.

Nangona iitumato zijongwa njengemifuno, zisisiqhamo sezityalo, nto leyo ebangela abanye ukuba bazibuze ukuba zingafakwa na kwizidlo zeketogenic.

Eli nqaku lixoxa ngendlela iitamatisi ezinobungane be-keto eziyinyani ngayo.

Uyiphumeza njani i-ketosis kwisidlo se ketogenic

Ukutya okune-ketogenic kuyilelwe ukubeka umzimba wakho kwi-ketosis, imeko ye-metabolic apho umzimba wakho uqala ukutshisa amafutha kumandla kunye nokuvelisa i-ketoni njengemveliso ().

Ukutya okune-ketogenic kuqhele ukusetyenziswa ekunciphiseni ukuxhuzula kubantu abanesathuthwane. Nangona kunjalo, ikwadibene noluhlu lwezibonelelo ezongezelelweyo zempilo, kubandakanya ukwehla kobunzima, ukuphuculwa kolawulo lweswekile yegazi, kwaye mhlawumbi nentliziyo esempilweni (,,).

Ukufezekisa i-ketosis, umzimba wakho kufuneka utshintshe usebenzisa i-carbs usebenzisa i-fat njengowona mthombo wamandla. Ukwenza oku kwenzeke, ukutya kwakho kwe-carb yemihla ngemihla kufuneka kwehle kungaphantsi kwe-5-10% yeekhalori zakho zemihla ngemihla, ngokudibanisa ukuya kuthi ga ngaphantsi kwe-50 gram yee-carbs ngosuku ().

Kuxhomekeka kuhlobo lokutya kwe-ketogenic oyilandelayo, ukuncitshiswa kweekhalori kuyancitshiswa ngokwanda kweekhalori kumanqatha okanye kumanqatha kunye neprotein ().

Iziqhamo, ezinje ngee-apile kunye namapere, ziqulathe malunga ne-20-25 gram yee-carbs ngokusebenza. Oku kubadibanisa kunye nokunye ukutya okune-carb, okufana neenkozo, iimbotyi, imifuno enesitatshi, kunye nokutya okuneswekile- zonke ezo zithintelwe kukutya kwe ketogenic (,).

Ukutya kwe ketogenic kwenzelwe ukuvumela ukuba ufikelele kwi-ketosis. Ukuze oku kwenzeke, kuya kufuneka uthintele kakhulu ukutya kwakho ukutya okune-carb, kubandakanya iziqhamo.

Iitumato zahlukile kwezinye iziqhamo

Ukuthetha ngezityalo, iitumato zibonwa njengesiqhamo. Nangona kunjalo, ngokungafani nezinye iziqhamo, zithathwa njenge-keto-friendly.

Kungenxa yokuba iitumato ziqulathe ii-2-3 gram ze-carbs nge-ounces ezi-3.5 (100 yeegram) -okanye ukuya kuthi ga kuma-10 eecarbs ezimbalwa kuneziqhamo ezininzi-nokuba ziphi na iintlobo zazo (,,,,).

Iinqwelo ze-Net zibalwa ngokuthatha umxholo we-carb wokutya kunye nokucutha umxholo wefayibha.

Yiyo loo nto iitumato zilula kakhulu ukuba zilingane ngaphakathi komda wecarb yemihla ngemihla kunezinye iziqhamo, yiyo loo nto yenza iitumato zibe nobubele. Kukwanjalo ke nangezinye iziqhamo ze-carb ezisezantsi, kubandakanya i-zucchini, ipepile, isitshalo seqanda, ukhukhamba kunye neavokhado.

Ukongeza kwimixholo ephantsi ye-carb, iitumato zityebile ngefayibha kwaye ziqulathe iintlobo zezithako zezityalo eziluncedo, ezinokuthi zisilele kukutya okungqongqo ketogenic. Kukho izizathu ezibini zokuzibandakanya kukutya kwe keto.

Nangona ubuchwepheshe bujongwa njengesiqhamo, iitumato zine carbs ezimbalwa kakhulu kunezinye iziqhamo. Ke ngoko, zithathwa njenge-keto-friendly, ngelixa uninzi lweziqhamo zingenjalo.

Ayizizo zonke ukutya okusekwe kwitumato okwenziwa keto-friendly

Nangona iitumato eziluhlaza zithathwa njenge-keto-friendly, ayizizo zonke iimveliso zetumato.

Umzekelo, uninzi lweemveliso zetumato ezithengwe evenkileni, ezinje ngetamatato, isosi yetumato, isalsa, ijusi yetumato, kunye neetamati ezinkonkxiweyo, ziqulathe iswekile.

Oku kuphakamisa ngokubonakalayo umxholo wabo we-carb, kubenza kube nzima ngakumbi ukuhambelana nokutya kwe ketogenic.

Ke ngoko, qiniseka ukujonga ilebheli yesithako xa uthenga imveliso esekwe kwitumato kwaye uthintele ezo zineswekile eyongezelelweyo.

Iitamatisi ezityiweyo zezinye ukutya okusekwe kwitumato ezinokuthi zithathelwe ingqalelo njengezincinci kune-tomato eluhlaza.

Ngenxa yomxholo wamanzi asezantsi, ziphela ziqulathe malunga ne-23.5 yeegramu zekhabhathi nganye ngekomityi (i-54 gram), ebaluleke kakhulu kunenkonzo efanayo yetamatisi eluhlaza (,).

Ngesi sizathu, kuya kufuneka unqande ukuba zingaphi iitumato eziqhotsiweyo ozityayo ngelixa ulandela ukutya kwe ketogenic.

Iimveliso ezisekwe kwitumato, ezinje ngeesosi, iijusi, kunye neetumato ezinkonkxiweyo, zinokuba neeswekile ezongeziweyo, zibenze bangakulungeli ukutya kwe ketogenic. Iitamatisi ezityiweyo nazo zinokuthi zithathelwe ingqalelo njenge-keto-friendly kunezinye zazo eziluhlaza.

Umgca wezantsi

Ukutya okune-ketogenic kufuna ukuba uthintele kakhulu ukutya kwakho ukutya okune-carb, kubandakanya iziqhamo.

Nangona iziqhamo zineziqhamo, iitamatisi eziluhlaza zithathwa njenge-keto-friendly, njengoko ziqulethe ii-carbs ezimbalwa kakhulu kuneziqhamo ezifanayo.

Okufanayo akunakuthethwa ngeetumato ezibandayo, kunye nezinye izinto esele zenziwe ngetumato, ezihlala zithanjiswa siswekile.

Xa ungathandabuzeki, soloko ujonga iilebheli zokutya ukujonga ukuba ngaba ukutya okuthile kuyahambelana nokutya kwakho keto.