Kodi mphodza ndi zothandiza?

Zamkati

• Kusamalira ketosis
• Mafuta a mphodza
• Mfundo yofunika

Lenti ndi gwero lopatsa thanzi, lotsika mtengo la zomanga thupi. Komabe, mwina mungadabwe ngati mutha kudya keto zakudya.

Zakudya za keto ndizodya zomwe zimakhala ndi mafuta ambiri, mapuloteni ochepa, komanso otsika kwambiri mu carbs. M'malo mwake, anthu ambiri omwe amatsata keto amafunika kuletsa kudya kwa carb kungokhala ma 25-50 magalamu a ma carb net patsiku ().

Net carbs amatanthauza kuchuluka kwa ma carb osungika pachakudya. Iwo amawerengedwa pochotsa fiber kuchokera kuma carbs onse ().

Popeza mphodza zili ndi ma carbs komanso fiber, nkhaniyi imatsimikizira ngati ikugwirizana ndi keto.

Kusamalira ketosis

Chakudya cha ketogenic chimazungulira lingaliro lothandizira ketosis - boma lomwe thupi lanu limatentha mafuta m'malo mwa carbs yamphamvu ().

Mwa kusunga ketosis, anthu atha kupindula ndi kuwonda mwachangu komanso kuwongolera shuga m'magazi. Komanso, omwe ali ndi khunyu amatha kuchepetsedwa khunyu (,,,).

Kuti ketosis ichitike, chakudyacho chimachepetsa ma carbs osaposa 5-10% ya chakudya chanu cha kalori tsiku lililonse, pomwe mapuloteni amayenera kukhala ndi 15-20% ya zopatsa mphamvu zanu tsiku lililonse ().

Zotsatira zake, zakudya zomwe zili ndi ma carbs ambiri, monga ndiwo zamasamba, dzinthu, ndi nyemba, ndizoletsedwa kapena zochepa pa keto zakudya.

Komabe, ngakhale kuli ndi mapindu akanthawi kochepa, kafukufuku wina amafunika pazomwe zingakhudze zakudya za ketogenic kwanthawi yayitali.

Zakudya za keto zimakhala ndi mafuta ambiri, mafuta ochepa kwambiri, komanso mapuloteni ochepa. Zakudya izi ndizofunikira kuti thupi lizisamalira ketosis, boma lomwe thupi lanu limawotcha mafuta m'malo mwa mafuta a mafuta.

Mafuta a mphodza

Lenti ndi mtundu wa nyemba, gulu lomwe limaphatikizaponso nyemba, soya, ndi nandolo. Chifukwa cha kuchuluka kwawo kwa carb, nyemba zambiri zimapewa kudya keto.

M'malo mwake, 1 chikho (180 magalamu) a mphodza yophika imapereka magalamu 36 a carbs. Ngakhale mutachotsa magalamu 14 a fiber, imapereka ma gramu 22 a net carbs ().

Popeza ma carb net amangokhala magalamu 25-50 patsiku, kuphatikiza 1 chikho (180 magalamu) a mphodza wophika amatha kugwiritsa ntchito osachepera 50% ya chindapusa chanu patsikuli (,).

Zotsatira zake, omwe amatsata keto okhwima adzafuna kuti asamadye mphodza.

Komabe, kukula kwazigawo zing'onozing'ono, monga 1/2 chikho (90 magalamu) kapena 1/4 chikho (45 magalamu) a mphodza zophika zitha kulowa mu chakudya cha keto kutengera zomwe mukudya tsiku lomwelo ().

Ubwino umodzi wanthawi zina kuphatikiza mphodza ndikuti amapereka mavitamini ndi michere yambiri yomwe ingakhale yovuta kupeza pa keto. Izi zimaphatikizapo potaziyamu, magnesium, folate, phosphorous, ndi iron ().

Komabe, ngakhale kuti mphodza ili ndi thanzi labwino, pali njira zina zopezera michere yofunikayi yomwe ili yoyenera kudya keto, kuphatikiza ndiwo zamasamba zopanda wowuma, zipatso zopanda shuga, ndi mbewu.

Ngakhale kuti ali ndi fiber yambiri, mphodza zimakhala ndi ma carbs ambiri ndipo zimayenera kupewedwa pa keto okhwima. Komabe, anthu ena amatha kukhala ndi zigawo zawo pang'ono ndi pang'ono nthawi zina.

Mfundo yofunika

Ngakhale kuti ali ndi fiber yambiri, mphodza zimakhala ndi ma carbs okwanira komanso maukonde, zomwe zimawapangitsa kukhala ovuta kulowa muzakudya za keto.

Ngakhale omwe amatsatira keto okhwima ayenera kupewa mphodza ponseponse, ena nthawi zina amatha kuphatikiza tinthu tating'onoting'ono tomwe timakhala ndi michere.

Komabe, ngati muli ndi nkhawa yokhudzana ndi kusamalira ketosis kwinaku mukupeza mavitamini ndi michere yokwanira, pali zosankha zingapo zomwe zingakusangalatseni kuti mukwaniritse izi.

Amadyera masamba, bowa, broccoli, amondi, ndipo ngakhale edamame ndi otsika mu carbs kuposa mphodza, ndipo amapereka zakudya zofunikira pa chakudya chabwino cha keto.