Zakudya za Ketogenic: ndichiyani, momwe mungachitire ndikuloleza zakudya
Zamkati
- Zakudya zololedwa komanso zoletsedwa
- Menyu ya masiku atatu ya zakudya za ketogenic
- Zakudya zamagetsi zamagetsi
- Ndani sayenera kudya chakudyachi
Chakudya cha ketogenic chimakhala ndi kuchepa kwakukulu kwa chakudya m'zakudya, zomwe zimangotenga nawo gawo la 10 mpaka 15% ya mafuta okwanira tsiku lililonse. Komabe, ndalamazi zimatha kusiyanasiyana malinga ndi thanzi, kutalika kwa zakudya ndi zolinga za munthu aliyense.
Chifukwa chake, kuti apange zakudya za ketogenic, wina ayenera kuthetsa kudya zakudya zopatsa mphamvu, monga mkate ndi mpunga, ndikuwonjezera makamaka kudya zakudya zokhala ndi mafuta abwino, monga avocado, coconut kapena mbewu, mwachitsanzo, kuwonjezera kukhala ndi mapuloteni ambiri pazakudya.
Zakudya zamtunduwu zitha kuwonetsedwa kwa anthu omwe akuyang'ana kuti achepetse kunenepa msanga, koma amathanso kulangizidwa ndi adotolo kuti azitha kuwongolera kapena kupewa kugwidwa. Kuphatikiza apo, chakudyachi chidaphunziridwanso ngati chothandizira pochiza khansa, popeza ma cell a khansa amadya makamaka ma carbohydrate, omwe ndi michere yomwe imachotsedwa mu zakudya za ketogenic. Onani momwe zakudya za ketogenic zimathandizira kuchiza khunyu kapena kuthandiza khansa.
Ndikofunika kuti chakudyachi chizichitidwa nthawi zonse moyang'aniridwa ndi wowongolera wazakudya, popeza, chifukwa ndizoletsa kwambiri, ndikofunikira kupanga kuwunika kwathunthu kwa zakudya kuti mudziwe ngati zingatheke kapena osachita bwino.
Zakudya izi zikayamba, thupi limadutsa munthawi yomwe limatha kukhala masiku ochepa mpaka masabata angapo, momwe thupi limasinthira kuti lipange mphamvu kudzera mu mafuta, m'malo mwa chakudya. Chifukwa chake, ndizotheka kuti m'masiku oyamba zizindikilo monga kutopa kwambiri, ulesi ndi kupweteka kwa mutu ziziwoneka, zomwe zimatha kusintha thupi likasinthidwa.
Chakudya china chonga ketogenic ndi chakudya carb yotsika, Kusiyanitsa kwakukulu ndikuti mu zakudya za ketogenic pamakhala zoletsa zazikulu zam'madzi.
Zakudya zololedwa komanso zoletsedwa
Tebulo lotsatirali limatchula zakudya zomwe sizingathe kudyedwa pa ketogenic.
| Kuloledwa | Zoletsedwa |
| Nyama, nkhuku, mazira ndi nsomba | Mpunga, pasitala, chimanga, tirigu, phala ndi chimanga |
| Mafuta a azitona, mafuta a kokonati, batala, mafuta anyama | Nyemba, soya, nandolo, mphodza |
| Kirimu wowawasa, tchizi, mkaka wa kokonati ndi mkaka wa amondi | Ufa wa tirigu, buledi, chotupitsa tokometsera wamba |
| Mtedza, mtedza, mtedza, mtedza waku Brazil, maamondi, batala wa mtedza, batala ya amondi | Mbatata ya Chingerezi, mbatata, chinangwa, yam, mandioquinha |
| Zipatso monga strawberries, mabulosi akuda, rasipiberi, azitona, mapeyala kapena kokonati | Makeke, maswiti, makeke, chokoleti, maswiti, ayisikilimu, chokoleti |
| Masamba ndi masamba, monga sipinachi, letesi, broccoli, nkhaka, anyezi, zukini, kolifulawa, katsitsumzukwa, chicory wofiira, kabichi, pak choi, kale, udzu winawake kapena tsabola | Shuga woyengedwa, shuga wofiirira |
| Mbewu monga fulakesi, chia, mpendadzuwa | Chokoleti ufa, mkaka |
| - | Mkaka ndi zakumwa zoledzeretsa |
Mu zakudya zamtunduwu, nthawi zonse mukamadya chakudya chotukuka ndikofunikira kuti muzisunga chidziwitso cha thanzi kuti muwone ngati chili ndi chakudya komanso kuchuluka kwake, kuti musapitirire kuchuluka komwe kumawerengedwa tsiku lililonse.
Menyu ya masiku atatu ya zakudya za ketogenic
Gome lotsatirali likuwonetsa chitsanzo cha mndandanda wathunthu wamasiku atatu wazakudya za ketogenic:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Mazira okazinga ndi batala + tchizi mozzarella | Omelet wopangidwa ndi mazira awiri ndikudzaza masamba + 1 chikho cha msuzi wa sitiroberi ndi supuni 1 ya mbewu za fulakesi | avocado smoothie ndi mkaka wa amondi ndi supuni ya 1/2 chia |
| Zakudya zoziziritsa kukhosi m'mawa | Maamondi + magawo atatu a peyala | Strawberry smoothie ndi mkaka wa kokonati + mtedza 5 | 10 Raspberries + 1 col ya chiponde |
Chakudya / Chakudya chamadzulo | Salimoni limodzi ndi katsitsumzukwa + peyala + mafuta | Saladi wamasamba ndi letesi, anyezi ndi nkhuku + 5 mtedza wa cashew + maolivi + parmesan | Meatballs ndi Zakudyazi za zukini ndi tchizi cha parmesan |
| Chakudya chamasana | 10 mtedza wa cashew + supuni 2 za ma coconut flakes + 10 strawberries | Mazira okazinga mu batala + rennet tchizi | Mazira ophwanyidwa ndi oregano ndi grated parmesan |
Ndikofunika kukumbukira kuti zakudya za ketogenic nthawi zonse ziyenera kuperekedwa ndi wazakudya.
Onerani vidiyo yotsatirayi ndikuphunzira zambiri za zakudya za ketogenic:
Zakudya zamagetsi zamagetsi
Zakudya za ketogenic zimathandiza kuti munthu azikhala ndi zakudya zabwino komanso azichepetsa thupi, zomwe zimathandiza kuti azikhala ndi mphamvu zolimbitsa thupi.
Mwa mtundu uwu, menyu ya ketogenic imayenera kutsatiridwa kwa masiku 5 motsatizana, omwe amatsatiridwa ndi masiku awiri pomwe amaloledwa kudya zakudya zam'madzi, monga mkate, mpunga ndi pasitala. Komabe, zakudya monga maswiti, ayisikilimu, makeke ndi zinthu zina zomwe zili ndi shuga ambiri siziyenera kukhala pamndandanda.
Ndani sayenera kudya chakudyachi
Zakudya za ketogenic zimatsutsana ndi anthu opitilira 65, ana ndi achinyamata, amayi apakati ndi azimayi oyamwitsa. Kuphatikiza pa kuyeneranso kupewa ndi anthu omwe ali pachiwopsezo chowopsa cha ketoacidosis, monga mtundu wa 1 odwala matenda ashuga, osasamala mtundu wa 2 ashuga, anthu omwe ali ndi kulemera kochepa kapena omwe ali ndi mbiri ya chiwindi, impso kapena matenda amtima, monga sitiroko. Sichikuwonetsedwanso kwa anthu omwe ali ndi chikhodzodzo cha ndulu kapena omwe amalandira chithandizo chamankhwala opangidwa ndi cortisone.
Pakadali pano, zakudya za ketogenic ziyenera kuvomerezedwa ndi dokotala ndikutsatiridwa ndi katswiri wazakudya.
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