Chakudya ndi Keto Chakudya cha Keto Chomwe Chingasinthe Thupi Lanu

Zamkati

• Zakudya Zakudya Zakudya Zoyambira
• Chakudya cha Ketogenic
• Zakudya Zoyenera Keto Kudya
• Zakudya Zomwe Muyenera Kupewa
• Zakumwa Zamtundu wa Keto
• Chitsanzo cha Keto cha Sabata Limodzi
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Zosankha Zoyeserera Zakudya Zabwino za Ketogenic
• Mndandanda Wosavuta Wogula wa Ketogenic
• Mfundo Yofunika Kwambiri

Ngati mumapezeka mukucheza za kudya kapena kuchepa thupi, mwina mudzamva za ketogenic, kapena keto, zakudya.

Izi ndichifukwa choti chakudya cha keto chakhala imodzi mwanjira zotchuka kwambiri padziko lonse lapansi kuti muchepetse kunenepa kwambiri ndikukhala wathanzi.

Kafukufuku wasonyeza kuti kugwiritsa ntchito mafuta ochepawa, zakudya zamafuta ambiri kumatha kulimbikitsa kutayika kwamafuta komanso kusintha zinthu zina monga mtundu wa 2 shuga ndikuchepa kwamaganizidwe (,).

Nkhaniyi ikufotokoza zomwe muyenera kudya ndikupewa mukamatsata keto ndikupatsanso dongosolo la sabata limodzi kuti muyambe.

Zakudya Zakudya Zakudya Zoyambira

Zakudya za keto, monga lamulo, ndizotsika kwambiri mu carbs, mafuta ambiri komanso mapuloteni ochepa.

Mukamatsatira zakudya za ketogenic, ma carbs amakhala ochepetsedwa kukhala magalamu 20 mpaka 50 patsiku, ngakhale kuti zakudya zosakhalitsa zilipo ().

Mafuta amayenera m'malo mwa ma carbu ambiri odulidwa ndikupereka pafupifupi 75% ya kuchuluka kwa kalori yanu.

Mapuloteni amayenera kuwerengera pafupifupi 10-30% yamafunidwe amagetsi, pomwe ma carbs nthawi zambiri amakhala ochepa kwa 5%.

Kuchepetsa kwa carb kumeneku kumapangitsa thupi lanu kudalira mafuta kuti azipeza mphamvu m'malo mwa shuga - njira yotchedwa ketosis.

Mukakhala mu ketosis, thupi lanu limagwiritsa ntchito ma molekyulu omwe amapangidwa m'chiwindi kuchokera ku mafuta pomwe shuga ndi ochepa - ngati mafuta enanso.

Ngakhale mafuta nthawi zambiri amapewa chifukwa cha kuchuluka kwa ma calorie ambiri, kafukufuku akuwonetsa kuti zakudya za ketogenic ndizothandiza kwambiri pakulimbikitsa kuchepa kuposa zakudya zamafuta ochepa ().

Kuphatikiza apo, keto zakudya zimachepetsa njala ndikuwonjezera kukhuta, zomwe zitha kukhala zothandiza makamaka poyesera kuonda ().

Zakudya za ketogenic zimadalira chizolowezi chotsika kwambiri cha carb. Ma carbs amangokhala magalamu 20-50 patsiku, m'malo mwake amakhala ndi mafuta komanso mapuloteni ochepa.

Chakudya cha Ketogenic

Kusinthira ku chakudya cha ketogenic kumatha kuwoneka kovuta, koma sikuyenera kukhala kovuta.

Cholinga chanu chizikhala kuchepetsa carbs pomwe mukuwonjezera mafuta ndi mapuloteni azakudya komanso zokhwasula-khwasula.

Kuti mufike ndikukhala ketosis, ma carbs ayenera kuchepetsedwa.

Ngakhale anthu ena amangopeza ketosis pakudya magalamu 20 a carbs patsiku, ena atha kukhala opambana ndikudya kwambiri ma carb.

Kawirikawiri, kuchepetsa chakudya chamagawuni, kumakhala kosavuta kufika ndi kukhala mu ketosis.

Ichi ndichifukwa chake kutsatira zakudya zokometsera keto ndikupewa zinthu zolemera mu carbs ndiyo njira yabwino kwambiri yochepetsera thupi pa ketogenic.

Zakudya Zoyenera Keto Kudya

Mukamadya zakudya za ketogenic, chakudya ndi zokhwasula-khwasula ziyenera kuzungulira zakudya izi:

• Mazira: Kudyetsedwa, mazira athunthu amasankha bwino.
• Nkhuku: Nkhuku ndi nkhuku.
• Nsomba zamafuta: Nsomba zakutchire, hering'i ndi mackerel.
• Nyama: Ng'ombe zodyetsedwa ndi msipu, venison, nkhumba, nyama zanyama ndi njati.
• Mkaka wamafuta wathunthu: Yogurt, batala ndi zonona.
• Tchizi chodzaza mafuta: Cheddar, mozzarella, brie, tchizi mbuzi ndi tchizi kirimu.
• Mtedza ndi mbewu: Mtedza wa Macadamia, maamondi, walnuts, nthanga za dzungu, mtedza ndi nthanga.
• Mtedza batala: Zokolola zachilengedwe, amondi ndi mabasiketi.
• Mafuta athanzi: Mafuta a kokonati, maolivi, mafuta a avocado, mafuta a kokonati ndi mafuta a sesame.
• Zolemba: Ma avocado onse amatha kuwonjezeredwa pafupifupi pachakudya chilichonse kapena chotupitsa.
• Masamba osakhazikika: Masamba, broccoli, tomato, bowa ndi tsabola.
• Zokometsera: Mchere, tsabola, viniga, mandimu, zitsamba zatsopano ndi zonunkhira.

Zakudya Zomwe Muyenera Kupewa

Pewani zakudya zokhala ndi ma carbs ambiri mukamatsatira keto.

Zakudya zotsatirazi ziyenera kuchepetsedwa:

• Mkate ndi zinthu zophika: Mkate woyera, buledi wa tirigu wonse, ophwanya, ma cookie, ma donuts ndi ma roll.
• Maswiti ndi zakudya zotsekemera: Shuga, ayisikilimu, maswiti, madzi a mapulo, madzi a agave ndi shuga wa kokonati.
• Zakumwa zotsekemera: Soda, madzi, tiyi wotsekemera ndi zakumwa zamasewera.
• Pasitala: Spaghetti ndi Zakudyazi.
• Mbewu ndi zokolola za tirigu: Tirigu, mpunga, phala, chimanga cham'mawa ndi ma tortilla.
• Masamba owuma: Mbatata, mbatata, sikwashi, chimanga, nandolo ndi dzungu.
• Nyemba ndi nyemba: Nyemba zakuda, nandolo, mphodza ndi nyemba za impso.
• Zipatso: Zipatso, zipatso, nthochi ndi chinanazi.
• Msuzi wapamwamba kwambiri: Msuzi wamphesa, mavitamini a saladi ndi msuzi wothira.
• Zakumwa zina zoledzeretsa: Mowa ndi zakumwa zosakaniza ndi shuga.

Ngakhale ma carbs ayenera kukhala oletsedwa, zipatso zotsika kwambiri za glycemic monga zipatso zimatha kusangalala ndi zochepa pokhapokha mutakhala ndi keto-friendly macronutrient range.

Onetsetsani kuti mwasankha zakudya zopatsa thanzi ndikupewa zakudya zopangidwa ndi mafuta osapatsa thanzi.

Zinthu zotsatirazi ziyenera kupewedwa:

• Mafuta opanda thanzi: Margarine, kufupikitsa ndi mafuta a masamba monga canola ndi mafuta a chimanga.
• Zakudya zosinthidwa: Chakudya chachangu, zakudya zopakidwa m'matumba ndi nyama zosinthidwa monga agalu otentha ndi nyama zamasana.
• Zakudya: Zakudya zomwe zimakhala ndi mitundu yokumba, zotetezera komanso zotsekemera monga shuga mowa ndi aspartame.

Zakumwa Zamtundu wa Keto

Shuga amatha kupezeka mu zakumwa zosiyanasiyana kuphatikiza madzi, soda, tiyi wa iced ndi zakumwa za khofi.

Mukamadya zakudya za ketogenic, zakumwa zamafuta ambiri ziyenera kupewa ngati zakudya zapamwamba kwambiri.

Sizinthu zochepa kuti zakumwa zotsekemera zalumikizidwanso ndi zovuta zosiyanasiyana zaumoyo - kuyambira kunenepa kwambiri kupita ku chiopsezo chowonjezeka cha matenda ashuga (,,).

Mwamwayi, pali njira zambiri zokoma, zopanda shuga kwa iwo omwe amadya keto.

Zosankha zakumwa zabwino za Keto ndi monga:

• Madzi: Madzi ndiye njira yabwino kwambiri yosungunulira madzi ndipo amayenera kudyedwa tsiku lonse.
• Madzi owala: Madzi owala amatha kupanga soda yabwino kwambiri.
• Khofi wosasakaniza: Yesani kirimu cholemera kuti muwonjezere kukoma kwa chikho chanu cha joe.
• Tiyi wobiriwira wosasakaniza: Tiyi wobiriwira ndi wokoma ndipo imapereka maubwino ambiri azaumoyo.

Ngati mukufuna kuwonjezera kununkhira kwina m'madzi anu, yesetsani kuyesa mitundu yosiyanasiyana yakukoma keto.

Mwachitsanzo, kuponyera timbewu tonunkhira timbewu tatsopano ndi mandimu mu botolo lanu lamadzi kumatha kuyambitsa mphepo.

Ngakhale mowa uyenera kuchepetsedwa, kusangalala ndi zakumwa zochepa monga vodka kapena tequila wothira madzi a soda nthawi zina zimakhala bwino.

Chakudya cha ketogenic choyenera chimayenera kukhala ndi mafuta, zakudya zamafuta ochepa ndikuletsa zinthu zosinthidwa kwambiri ndi mafuta osapatsa thanzi. Zakumwa zokometsera zakumwa za keto ziyenera kukhala zopanda shuga. Ganizirani za madzi, madzi owala kapena tiyi wobiriwira wopanda khofi.

Chitsanzo cha Keto cha Sabata Limodzi

Menyu yotsatirayi imapereka ochepera magalamu 50 a carbs athunthu patsiku.

Monga tafotokozera pamwambapa, anthu ena amafunika kuchepetsa chakudya kuti athe kufikira ketosis.

Uwu ndi mndandanda wa ketogenic wamasabata umodzi womwe ungasinthidwe kutengera zosowa za munthu payekha.

Lolemba

• Chakudya cham'mawa: Mazira awiri okazinga mu batala wodyetsedwa omwe amadyera ndi amadyera.
• Chakudya: Burger wodyetsa wopanda udzu wokhala ndi tchizi, bowa ndi peyala pamwamba pabedi la masamba.
• Chakudya: Nkhumba zankhumba zokhala ndi nyemba zobiriwira zimathiridwa mafuta a kokonati.

Lachiwiri

• Chakudya cham'mawa: Omelet wa bowa.
• Chakudya: Saladi ya tuna ndi udzu winawake ndi phwetekere pamwamba pa amadyera.
• Chakudya: Nkhuku yowotcha ndi msuzi wa kirimu ndi sauteed broccoli.

Lachitatu

• Chakudya cham'mawa: Tsabola wa belu wokutidwa ndi tchizi ndi mazira.
• Chakudya: Saladi ya Arugula yokhala ndi mazira owiritsa kwambiri, Turkey, avocado ndi tchizi wabuluu.
• Chakudya: Salmoni wouma wokhala ndi sipinachi woyenda mumafuta a kokonati.

Lachinayi

• Chakudya cham'mawa: Yogurt wamafuta athunthu okhala ndi Keto granola.
• Chakudya: Mbale yophika ndi mpunga wa kolifulawa, tchizi, zitsamba, peyala ndi salsa.
• Chakudya: Njuchi zophika ndi cheesy broccoli.

Lachisanu

• Chakudya cham'mawa: Mabwato odyera ophika avocado.
• Chakudya: Kaisara saladi ndi nkhuku.
• Chakudya: Nkhumba zodyera ndi masamba.

Loweruka

• Chakudya cham'mawa: Chotupitsa cha kolifulawa chodzala ndi tchizi ndi peyala.
• Chakudya: Mabulguni osavomerezeka a salmon okhala ndi pesto.
• Chakudya: Ma Meatballs amatumikiridwa ndi Zakudyazi za zukini ndi tchizi cha parmesan.

Lamlungu

• Chakudya cham'mawa: Mkaka wa kokonati chia pudding wokhala ndi coconut ndi walnuts.
• Chakudya: Saladi ya Cobb yopangidwa ndi amadyera, mazira owiritsa kovuta, avocado, tchizi ndi Turkey.
• Chakudya: Coconut chicken curry.

Monga mukuwonera, chakudya cha ketogenic chimatha kukhala chosiyanasiyana komanso chosangalatsa.

Ngakhale zakudya zambiri za ketogenic zimapangidwa mozungulira nyama, pali mitundu yambiri yamasamba yomwe mungasankhe.

Ngati mukutsata zakudya zopatsa thanzi kwambiri za ketogenic, kuwonjezera chikho cha zipatso ku kadzutsa kapena chakudya chambiri chodyera pachakudya chanu chiziwonjezera kuchuluka kwa ma carbs mu chakudya.

Ndondomeko ya chakudya cha ketogenic, monga chakudya chilichonse chopatsa thanzi, iyenera kukhala ndi zakudya zonse komanso masamba ambiri okhala ndi fiber, masamba otsika kwambiri. Sankhani mafuta athanzi monga mafuta a coconut, avocado, maolivi ndi batala wodyetsa kuti muwonjezere mafuta azakudya.

Zosankha Zoyeserera Zakudya Zabwino za Ketogenic

Kudya msuzi pakati pa chakudya kumatha kuthandizira njala yocheperako ndikukukhazikitsani pamayendedwe mukamadya zakudya za ketogenic.

Chifukwa chakudya cha ketogenic chimadzaza kwambiri, mungangofunika chakudya chimodzi kapena ziwiri patsiku, kutengera mtundu wa zochita zanu.

Nazi njira zabwino zokometsera keto:

• Maamondi ndi tchizi cha cheddar
• Theka la peyala lokhala ndi saladi wankhuku
• Guacamole wokhala ndi ziweto zochepa
• Njira zosakanikirana zopangidwa ndi coconut wopanda mtedza, mtedza ndi mbewu
• Mazira ophika kwambiri
• Tchipisi ta coconut
• Kale tchipisi
• Maolivi ndi salami wodulidwa
• Selari ndi tsabola wothira tchizi wa herbed cream
• Zipatso zokhala ndi zonona zonona
• Jerky
• Zolemba za tchizi
• Parmesan amadumpha
• Mtedza wa Macadamia
• Masamba ovala mafuta kwambiri ndi peyala
• Keto smoothie wopangidwa ndi mkaka wa kokonati, koko ndi peyala
• Avocado cocoa mafuta opopera

Ngakhale zokhwasula-khwasula za keto zimatha kukhala ndi chakudya chokwanira nthawi zonse, zimathandizanso kuti muchepetse ngati mukumwetsa zochuluka tsiku lonse.

Ndikofunika kudya kuchuluka kwa ma calories potengera momwe mumagwirira ntchito, cholinga chochepetsa thupi, zaka komanso jenda.

Ngati simukudziwa kuchuluka kwa ma calories omwe muyenera kudya, onani nkhaniyi kuti mudziwe momwe mungawerengere zosowa zamagetsi.

Zakudya zokhazokha zokhala ndi keto ziyenera kukhala ndi mafuta ambiri, mapuloteni ochepa komanso ma carbs ochepa. Onjezerani fiber yanu pomwetsa masamba osekedwa, otsika kwambiri ndi msuzi wambiri wamafuta.

Mndandanda Wosavuta Wogula wa Ketogenic

Chakudya chokwanira cha ketogenic chimayenera kukhala ndi zipatso zatsopano, mafuta athanzi ndi mapuloteni.

Kusankha chisakanizo cha zipatso zatsopano komanso zachisanu kumawonetsetsa kuti muli ndi masamba ndi zipatso zokoma keto kuti muwonjezere maphikidwe.

Otsatirawa ndi mndandanda wosavuta wogula wa ketogenic womwe ungakutsogolereni mukamagwiritsa ntchito timagolosale:

• Nyama ndi nkhuku: Ng'ombe, nkhuku, nkhukundembo ndi nkhumba (sankhani zosankha zachilengedwe, zosankha msipu ngati zingatheke).
• Nsomba: Nsomba zamafuta ngati saumoni, sardini, mackerel ndi herring ndizabwino kwambiri.
• Nkhono: Oyster, shrimp ndi scallops.
• Mazira: Gulani mazira omega-3-opindulitsa kapena odyetserako ziweto ngati zingatheke.
• Mkaka wamafuta wathunthu: Yogurt yopanda shuga, batala, kirimu lolemera ndi kirimu wowawasa.
• Mafuta: Mafuta a coconut ndi avocado.
• Zolemba: Gulani osakaniza avocado opsa ndi osapsa kuti chakudya chanu chikhalebe.
• Tchizi: Brie, kirimu tchizi, cheddar ndi tchizi mbuzi.
• Zipatso zosungunuka kapena zatsopano: Mabulosi abuluu, raspberries, mabulosi akuda.
• Mtedza: Mtedza wa Macadamia, ma almond, pecans, pistachios.
• Mbewu: Mbeu za dzungu, mbewu za mpendadzuwa, mbewu za chia.
• Mabotolo a mtedza: Mafuta a amondi, batala wa chiponde.
• Masamba atsopano kapena ozizira otsika kwambiri: Bowa, kolifulawa, broccoli, amadyera, tsabola, anyezi ndi tomato.
• Zokometsera: Mchere wamchere, tsabola, salsa, zitsamba, adyo, viniga, mpiru, maolivi ndi zonunkhira.

Nthawi zonse zimakhala zopindulitsa kukonzekera chakudya chanu nthawi isanakwane ndikudzaza ngolo yanu ndi zosakaniza zofunika masiku angapo azakudya zabwino.

Kuphatikiza apo, kumamatira pamndandanda wazogula kungakuthandizeni kupewa zakudya zokopa, zopanda thanzi.

Kukonzekera mndandanda wamalonda kungakuthandizeni kusankha zakudya zomwe zingagwirizane ndi dongosolo lanu la chakudya cha ketogenic. Dzazani ngolo yanu ndi nyama, nkhuku, mazira, nyama ya carb low, mkaka wamafuta athunthu ndi mafuta athanzi.

Mfundo Yofunika Kwambiri

Chakudya chabwino cha ketogenic chiyenera kukhala ndi pafupifupi 75% mafuta, 10-30% mapuloteni osaposa 5% kapena 20 mpaka 50 magalamu a carbs patsiku.

Ganizirani kwambiri zamafuta, zakudya zamafuta ochepa monga mazira, nyama, mkaka ndi masamba ochepa, komanso zakumwa zopanda shuga. Onetsetsani kuti muchepetse zinthu zosinthidwa kwambiri ndi mafuta osapatsa thanzi.

Kutchuka kwa zakudya za ketogenic kwapangitsa kukhala kosavuta kuposa kale kupeza mitundu yambiri yosangalatsa komanso yathanzi yapaintaneti malingaliro pa intaneti.

Kugwiritsa ntchito nkhaniyi ngati chitsogozo choti muyambe kudya keto kumatha kukupangitsani kuti muchite bwino ndikusintha kupita ku zakudya zamafuta ochepa, zotsika kwambiri zama carb.