Malamulo Abwino 8 Oba Zakudya Zakudya za Keto-Ngakhale Simungazitsatire

Zamkati

• # 1 Idyani mafuta athanzi pachakudya chilichonse.
• # 2 Lekani kugula zakudya zopanda mafuta ambiri.
• # 3 Idyani nyama zosagundana ndi chakudya chilichonse.
• # 4 Dziwani bwino za macronutrients.
• # 5 Phunzirani kuwerenga zolemba zopatsa thanzi.
• #6 Pangani hydration kukhala patsogolo.
• # 7 Onetsetsani kuti mukupeza potaziyamu wokwanira.
• #8 Samalani momwe zakudya zomwe mumadya zimakukhudzirani.
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Zakudya za ketogenic ndizotchuka kwambiri. Ndikutanthauza, ndani safuna kudya avocado wopanda malire, amirite? Koma sizitanthauza kuti ndikokwanira kwa aliyense. Ngakhale anthu ambiri amachita bwino ndi keto kudya, odyera zamasamba, othamanga mphamvu, ndi um, anthu omwe amakonda kudya ma carbs akhoza kutumikiridwa bwino ndi mitundu ina ya zakudya ndi masitayilo akudya.

Izi zikunenedwa, pali malangizo ofunikira pazakudya za keto zomwe aliyense atha kupindula nazo, malinga ndi akatswiri. (Zogwirizana: 8 Zolakwika Zakudya Zapakati pa Keto Mungakhale Mukukulakwitsa)

# 1 Idyani mafuta athanzi pachakudya chilichonse.

"Chofunika kwambiri pankhani ya keto ndikuti ikuthandiza kudzutsa anthu ku mantha awo a mafuta," akufotokoza a Liz Josefsberg, wolemba Chandamale 100 komanso katswiri pa The Vitamin Shoppe Wellness Council. Ngakhale Josefsberg sakonda kwambiri zakudya zambiri, akuti zitha kuthandiza anthu kumvetsetsa zakudya zomwe ayenera kudya kuti akhale ndi moyo wathanzi.

Kuchokera ku mazira a dzira kupita ku tchizi mpaka batala wa nati, anthu amakhala okonzeka kuphatikiza zakudya zomwe zili ndi mafuta ambiri m'zakudya zawo kuposa kale chifukwa cha keto-ndipo ndi chinthu chabwino. "Keto awunikiranso kuti zakudyazi 'sizingakulemeretseni' monga tinkakhulupirira kale, koma m'malo mwake zimakupatsani thanzi lokwanira kwa nthawi yayitali," atero a Josefsberg. "Izi zimathandiza anthu kuti asamadye pang'ono, zomwe zimapanga mosavuta ma calories owonjezera omwe angakhale atadya. Zakudyazi zimathandiza kukhazikika kwa shuga m'magazi ndi kuchepetsa kudya kwa shuga, zomwe zimapangitsa kuti mukhale ndi chilakolako chochepa." Chifukwa chake pophatikiza mafuta pachakudya chilichonse, mumakhala okhoza kupita ku china chake osadzimva wolusa.

# 2 Lekani kugula zakudya zopanda mafuta ambiri.

Momwemonso, palibe chifukwa chofunafuna zakudya zomwe zimagulitsidwa ngati mafuta ochepa. “Mkaka wokhala ndi mafuta ambiri kuphatikizapo tchizi, mkaka, yoghurt, mazira athunthu m’malo mwa dzira loyera, komanso nyama zokhala ndi mafuta ambiri monga nkhuku zakuda ndi nyama yang’ombe yodyetsedwa ndi udzu zimakhutitsa kwambiri, zomwe zimachititsa kuti anthu asamadye kwambiri,” akutero. Molly Devine, RD, LDN woyambitsa wa Idyani Keto Yanu ndi mlangizi wa KetoLogic. Kuonjezera apo, zinthu zambiri 'zamafuta ochepa' zimakhala ndi shuga wambiri komanso zodzaza zina." Nthawi zambiri, mumakhala bwino kumangodya gawo lenileni la zenizeni. (Zogwirizana: Wopanda Mafuta Vs. Mafuta Okhutira Achi Greek: Ndi Bwino Bwino?)

# 3 Idyani nyama zosagundana ndi chakudya chilichonse.

Anthu omwe ali pazakudya za keto ayenera kusankha veggies mwanzeru kuti achepetse kudya kwawo kwa carb. Koma kudya masamba osawuma (broccoli, masamba obiriwira, katsitsumzukwa, tsabola, tomato, etc.) ndikofunikira mosasamala kanthu za zakudya zomwe mumasankha kutsatira, malinga ndi Josh Axe, DNM, CNS, DC, yemwe anayambitsa DrAxe.com , wolemba wogulitsa kwambiri wa Idyani Dothi, komanso wogwirizira wa Ancient Nutrition. "Zamasamba zimadzaza ndi kuwonjezera voliyumu pazakudya zanu, koma khalani ndi zopatsa mphamvu zochepa."

Yesetsani kukhala ndi magawo angapo patsiku, kuphatikiza ochepa kapena awiri pakudya kulikonse, atero Dr. Ax.

# 4 Dziwani bwino za macronutrients.

Zakudya zonse zimapangidwa ndi magawo atatu ofunikira a macronutrients: mapuloteni, chakudya, ndi mafuta. "Ndizosatheka kutsatira keto moyenera komanso osazindikira zomwe zimadya zomwe mumadya," akutero a Julie Stefanski, R.D., wolemba zakudya komanso katswiri wazakudya za ketogenic.

Koma simukuyenera kukhala pa keto kapena kumamatira ku kalembedwe ka IIFYM kuti mupindule pophunzira zambiri za macronutrients. "Kudziphunzitsa nokha za zakudya zomwe zili ndi chakudya chochuluka komanso chochepa cha chakudya komanso kuganiza za macros omwe mumasankha tsiku ndi tsiku kungapange maziko a njira yokhazikika ya zakudya zabwino," anatero Stefanski.

# 5 Phunzirani kuwerenga zolemba zopatsa thanzi.

Anthu omwe amatsatira keto amawerenganso zolemba zaumoyo kuti zitsimikizire kuti zakudya zomwe akudya ndizabwino. Akatswiri amati ichi ndi chizolowezi cholowerera mosasamala kachitidwe kakudya. "Fufuzani mtundu uliwonse wa shuga wowonjezera (kuphatikiza nzimbe, msuzi wa beet, fructose, madzi ambiri a chimanga) ndi ufa wa tirigu," akutero Dr. Ax. "Izi zili pafupifupi muzowotcha zonse, mitundu yambiri ya buledi, chimanga, ndi zina zambiri." (Zokhudzana: Zakudya Zam'mawa Zomwe Zimatchedwa Zathanzi Zili Ndi Shuga Wochuluka Kuposa Dessert)

Bwanji kuvutikira? "Malembo owerengera angakuthandizeni kupewa zakudya zopanda thanzi zomwe zilibe thanzi, ngakhale zili ndi mafuta ochepa. Izi zimaphatikizapo zinthu monga nyama yosakidwa (nyama yankhumba kapena salami), nyama zopanda phindu zochokera kuzinyama zomwe zimakwezedwa m'mafamu, tchizi, ma famu- nsomba zomwe zidakwezedwa, zakudya zokhala ndi zowonjezera zambiri, ndi mafuta oyenga a masamba. "

#6 Pangani hydration kukhala patsogolo.

"Anthu akamatsata zakudya za ketogenic, pamakhala kuwonongeka kwakukulu kwamadzi chifukwa cha kusintha kwamagetsi pang'ono komwe kumatha kubweretsa chiopsezo chenicheni cha kuchepa kwa madzi m'thupi," atero a Christina Jax, R.D.N., pulofesa wodziwika bwino wazakudya zamankhwala komanso katswiri wazakudya. Moni, keto chimfine.

"Koma kuyang'ana kukulitsa kumwa madzi ndichofunika kwambiri chomwe tonsefe tingagwiritse ntchito kuchokera pachakudyachi. Minofu yanu ndi ubongo wanu zimagwira ntchito bwino mukamathiriridwa bwino," akutero Jax. "Kutenga madzi opanda kalori ndi njira yabwino kwambiri yodzimva motalika komanso kuthandizira kugaya chakudya. Ndiyo njira yosavuta yogwirira ntchito kuti mumve bwino." (Zokhudzana: Zakumwa Zochepa Za Carb Keto Zomwe Zidzakusungani mu Ketosis)

# 7 Onetsetsani kuti mukupeza potaziyamu wokwanira.

Imodzi mwa njira zazikulu zomwe keto dieters amayesera kupewa chimfine cha keto ndikuwonjezera kudya kwawo kwa potaziyamu, zomwe mwina zingakhale lingaliro labwino kwa aliyense. "Anthu ambiri aku America sapeza potaziyamu wokwanira, komabe zakudya za potaziyamu wambiri monga masamba obiriwira amawonetsedwa m'mayesero azachipatala kuti athandize kutsitsa magazi ndipo ndi mwala wapangodya wa DASH," akutero Stefanski. (Mukufuna kudziwa za zakudya za DASH? Nawa maphikidwe 10 a DASH omwe amakoma kwambiri kuti muyambe.)

Anthu ambiri amatha kupindula ndikudya zakudya zomwe zili ndi potaziyamu wambiri, ngakhale Stefanski akuti ngati muli ndi matenda a impso, muyenera kufunsa dokotala musanachite izi.

#8 Samalani momwe zakudya zomwe mumadya zimakukhudzirani.

"Odwala anga ambiri amadabwitsidwa kuzindikira momwe akumvera bwino akamatsata zakudya zopangidwa bwino za ketogenic," atero a Catherine Metzgar, Ph.D., R.D., katswiri wodziwika bwino wazakudya zamankhwala komanso wazakudya zamagulu omwe amagwirira ntchito ndi Virta Health. "Pamene shuga lawo m'magazi limakhazikika, ambiri amachepetsa thupi ndikunena kuti ali ndi mphamvu zambiri." Koma simuyenera kukhala pa keto kuti muwone momwe zakudya zanu zimapangitsa thupi lanu kumva. "Anthu omwe samatsata zakudya za ketogenic ayeneranso kuyesetsa kudziwa momwe zakudya zawo zimakhudzira matupi awo," akutero Metzgar.

Mwa kudziyang'anira nokha mukatha kudya, kulemba chakudya, ndi / kapena kudya mosamala, mutha kuyanjana ndi zakudya zomwe mumadya komanso momwe zimakhudzira thupi lanu.

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