Chifukwa Chomwe Zakudya Zakudya Izi Zimatsutsana Ndi Zakudya za Keto

Zamkati

• Zimachotsa chisangalalo kunja kwa chakudya.
• Ikukhazikitsani kuti mulephere.
• Zimapangitsa kuphika kukhala kovuta kwambiri.
• Zimakusiyirani zakudya zoperewera.
• Nayi mfundo yofunika.
• Onaninso za

Zakudya za keto zimatenga gawo lowonera zakudya zamkuntho ndi mphepo yamkuntho. Anthu akutembenukira ku zakudya monga njira yochepetsera thupi, ndipo ena amakhulupirira kuti zitha kuthandizanso ndi zovuta zaumoyo. Koma ngakhale mutamudziwa wina amene amalumbirira, monga katswiri wazakudya yemwe amayang'ana kwambiri chakudya chopatsa thanzi, chokoma, sindinathe kuloleza zakudya zopitilira muyeso izi (ngakhale zitagwiritsidwa ntchito ngati njira yamoyo kapena ngati chakudya chanthawi yayitali kuti "akhazikitsenso "). (Zogwirizana: Kodi Zakudya za Keto Zikukuvutani?)

Nayi chakudya cham'mafuta ambiri komanso chakudya chopanda shuga, komanso chifukwa chake sindine wokonda chabe.

Zimachotsa chisangalalo kunja kwa chakudya.

Kwa ine, chakudya ndi nkhuni koma ndiyeneranso kusangalala nacho. Sindingathe kudutsa kuti maphikidwe ambiri a keto (ndipo ndapanga zambiri) samandisiya ndikukhutira-ndipo onse omwe amalowa m'malo mwake ndi mafuta ambiri amakonda kundipatsa (ndi makasitomala) m'mimba. Zakudya za keto zimakhala ngati kudyetsa thupi "mankhwala" kuyambitsa njira (ketosis-kugwiritsa ntchito mafuta monga mafuta m'malo mwa carbs) kusiyana ndi kusangalala kwake.

Koma sizomwe zimangokhala zokoma. Zakudya zonenepa kwambiri, zomanga thupi, komanso zotsika kwambiri zama carb (zomwe nthawi zambiri zimawonongedwa ngati 70 mpaka 75% mafuta, 20 mpaka 25% mapuloteni, ndi 5 mpaka 10% carbs) zimatha kukupatsani matenda, makamaka pachiyambi. Pakatha sabata limodzi kapena awiri pazakudya mumalowa ketosis yathunthu. Koma mpaka mukafike kumeneko, zizindikiro monga kutopa kwambiri (kumverera ngati kuti simungathe kudzuka pabedi) ndipo keto "chimfine" chitha kuchitika. Keto "chimfine" ndi nthawi yomwe thupi lanu limazolowera kugwiritsa ntchito ma ketoni ngati mphamvu, zomwe zingakupangitseni kumva nseru, mutu, komanso mutu wa chifunga.

Ikukhazikitsani kuti mulephere.

Kuti musunge ketosis, muyenera kupitiriza kudya zakudya zochepa kwambiri. Ngakhale kuti malire a munthu aliyense pazakudya amasiyana pang'ono (zomwe mumaziwona mukamapita), zakudya izi zimangosiya mwayi wosinthika - ndi dongosolo lomwe muyenera kumamatira popanda kulephera. (Palibe malire 80/20 apa!)

Izi zitha kukhala zovuta kwa anthu omwe amafunikira tsiku la "chinyengo", koma zimathanso kusokoneza maganizo pa dieter. Muzakudya mwachizolowezi mukachoka kwa tsiku limodzi kapena awiri, mumangobwereranso mu chishalo ndikuyambanso. Ndi keto ndizoposa izi: Muyenera kuyambira pachimake kuti mubwerere ku ketosis, zomwe zingatenge masiku angapo kapena masabata. Izi zingakupangitseni kudzimva kuti ndinu woipitsitsa ndikusokoneza maganizo anu pa umoyo wanu ndi kudzidalira kwanu. (Zokhudzana: Chifukwa Chake Muyenera Kusiya Zakudya Zoletsa Kamodzi)

Zimapangitsa kuphika kukhala kovuta kwambiri.

Ngati mumakonda mapuloteni, mungaganize kuti chakudyachi ndi chanu chifukwa choganizira zakudya zina zonse zomwe zimachotsedwa. Koma chakudyacho chimafuna kuti mapuloteni azipanga 20 mpaka 25 peresenti ya ma calories onse-kotero kudya mazira ambiri kapena mabere a nkhuku kumatha kukupangitsani kukhala ndi puloteniyu mosavuta. (Zogwirizana: 8 Zolakwika Zakudya Zapakati pa Keto Mungakhale Mukukulakwitsa)

Ndipo tsanzirani kudya zakudya zonse zazing'ono zama carb zomwe mukufuna - chifukwa magalamu aliwonse a carbs amawerengedwa ndipo akuyenera kuwerengedwanso kapena, mudzatuluka mu ketosis. Maphikidwe ambiri a keto sakhala ndi magalamu 8 a carbs pakutumikira (ndipo ngakhale zinthu monga zitsamba zouma zimatha kuwonjezera 1 kapena 2 magalamu a carbs).

Mfundo yofunika: Ngati simayeza ndi kuwerengera chimodzimodzi chakudya chilichonse ndi zosakaniza, simudzatha kulowa mu ketosis kapena kuisunga. Ndipo ndani akufuna kukhala pansi ndikuyeza ndikuwerenga zonse? Apanso, chakudyachi chimachotsadi chisangalalo kuchokera kuphika ndi kudya. (Zogwirizana: Ndidakhala Ndikudya Zakudya za Keto Kuti Ndione Ngati Kutsata Zakudya Kungakhale Kophweka)

Zimakusiyirani zakudya zoperewera.

Ambiri ataya thupi pazakudya za keto - koma sizodabwitsa. Ngati mukudula zakudya zosinthidwa ndikuchepetsa ma carbs ndi mapuloteni, ndizovuta kudya mafuta paokha. Ganizirani mafuta azitona kapena batala - zingati momwe mungathere? Omwe ali ndi ketosis amakhala ndi njala yocheperako chifukwa cha ma ketoni ambiri m'magazi, omwe amathanso kuthandiza kuti achepetse kunenepa. Koma izi sizikutanthauza kuti mukuchita bwino.

Chifukwa chomwe mumadyera zakudya zopatsa thanzi, zomwe zimaphatikizapo zipatso, ndiwo zamasamba, mkaka, mapuloteni, mbewu, nyemba, mtedza, ndi mbewu, ndikuti mupeze zakudya zosiyanasiyana zomwe thupi lanu limafunikira kuti mukhale wathanzi. Mutha kutero pazakudya zochepa zama calorie *ndi* bwino kuonda. Komabe, pa zakudya za keto, mbewu, nyemba, ndi zipatso zimachotsedwa (zipatso, mavwende, ndi maapulo amaloledwa pang'ono). Magulu azakudyawa amapatsa michere yambiri kuphatikiza ma fiber, phytonutrients, ndi ma antioxidants monga mavitamini A ndi C. Keto dieters amadziwikanso kuti ali ndi kudzimbidwa chifukwa chosowa michere m'zakudya zawo. (FYI, nazi zowonjezera zomwe muyenera kumwa ngati mukudya keto.)

Palinso zovuta ndi ma electrolyte kuphatikiza sodium, potaziyamu, ndi magnesium. Munthawi ya ketosis, impso zanu zimatulutsa sodium ndi madzi ambiri, zomwe zimatha kudzetsa madzi m'thupi. Kuphatikiza apo, kuchepa kwa glycogen (kapena glucose wosungidwa) kumatanthauza kuti thupi limasunga madzi ochepa. Ichi ndichifukwa chake kumwa madzi ambiri ndikofunikira mukakhala pa keto, ndipo chifukwa chake muyenera kuwonjezera sodium yambiri muzakudya.

Palibe maphunziro a nthawi yayitali a zomwe zimachitika ku impso, kapena kwa thupi lonse, ngati mutakhala mu ketosis kwa nthawi yaitali, kapena mutasankha kupita ndi kusiya zakudya mozungulira. (Zokhudzana: Sayansi Yambiri Ikuwonetsa Kuti Zakudya za Keto Sizikhala Zathanzi Kwanthawi yayitali)

Nayi mfundo yofunika.

Ndi zovuta zonse komanso zovuta zomwe chakudyachi chili nacho, ndadabwitsika ndi kutchuka komwe kwapeza-kumangokhala kopanda thanzi komanso kosakondweretsa m'njira zambiri. (Osanena kuti ndizovuta kulowa mu ketosis, kutanthauza kuti anthu ambiri samakwanitsadi.)

Kwa makasitomala omwe akufuna kuyeretsa kudya kwawo, ndikulangiza chakudya chopatsa thanzi, chopatsa thanzi m'malo oletsa, oopsa omwe amakhala ndi mbendera zofiira tsiku lililonse.

Onaninso za