ʻO ka ʻai ketogenic kahi meaʻai haʻahaʻa haʻahaʻa, momona momona. Ua hōʻike ʻia nā haʻawina he nui ka meaʻai ketogenic i ka lilo ʻana o ke kaumaha. Ma waho aʻe o ka hāʻawi ʻana i ka pohō kaumaha, hiki nō hoʻi ia no ka maʻi diabetes, ka maʻi kanesa, epilepsy a me ka maʻi Alzheimer.
He aha ka meaʻai Ketogenic?
ʻO ka ʻai ketogenic, ʻike ʻia hoʻi ʻo ka ʻai keto,ʻAi ʻai ʻo Atkins He meaʻai haʻahaʻa haʻahaʻa, momona momona e like me nā meaʻai haʻahaʻa. ʻO ia ka manaʻo e hōʻemi nui i ka lawe ʻana i ka carbohydrate a hoʻololi i ka momona me ka momona. ʻO ka hoʻohaʻahaʻa ʻana i nā kalapona e hoʻokomo i ke kino i kahi kūlana metabolic i kapa ʻia ketosis.
Pehea e hana ʻia ai ka ʻai ketogenic?
Hoʻololi ka protein a me ka carbohydrate i glucose i loko o ke kino, akā ʻaʻole i nā momona. Lilo ka nui o ka glucose i momona. Eia nō naʻe, i ke ʻano o ka meaʻai ketogenic, hoʻonele ʻia ke kino i nā carbohydrates a i ʻole nā protein. ʻAʻohe koho i ke kino akā e hoʻohana i ka momona i kumu ikehu.
No ka mea ʻaʻole hiki ke hoʻololi ʻia ka momona i ka glucose, ua hoʻololi ʻia i nā moleke ketone. Ua kapa ʻia kēia kaʻina hana he ketosis. I ka hoʻomaka ʻana o ke ketosis, hoʻohana ʻia nā ketones i wahie ma mua o nā kalapona a i ʻole ke kō. Kōkua kēia i ke kino e puhi i ka momona i mālama ʻia a lilo ke kaumaha.
ʻO ka ʻai ketogenic e hoʻemi nui i ke kō koko a me ka pae o ka insulin. He nui nā pōmaikaʻi o ka hoʻonui ʻana i nā ketones.
Nā ʻano o nā meaʻai Ketogenic
Aia nā ʻano like ʻole o ka ʻai ketogenic:
ʻAi ketogenic maʻamau: ʻO kēia kahi meaʻai haʻahaʻa haʻahaʻa, protein moderate, a momona momona. Loaʻa iā ia he 75% momona, 20% protein a he 5% wale nō nā kaʻa.
ʻO ka ʻai ketogenic cyclical: Aia kēia meaʻai i nā wā kalapona kiʻekiʻe, e like me 5 mau lā ketogenic i ukali ʻia e 2 mau lā kiʻekiʻe-carb.
ʻO ka meaʻai ketogenic i manaʻo ʻia: Ke manaʻo nei kēia meaʻai e ʻai i nā kaʻapona i ka wā hoʻomaʻamaʻa.
ʻAʻai ketogenic protein kiʻekiʻe: Ua like kēia me ka meaʻai ketogenic maʻamau akā me ka nui o ka protein. ʻO ka lakene ka hapa nui o 60% momona, 35% protein a me 5% carbohydrates.
ʻO nā meaʻai ketogenic maʻamau a me ka protein kiʻekiʻe wale nō i aʻo nui ʻia. ʻO nā meaʻai ketogenic cyclical a i ʻike ʻia he ʻano holomua. Hoʻohana nui ʻia e nā bodybuilders a i ʻole nā mea pāʻani. ʻO ka ʻike i hāʻawi ʻia ma lalo nei e pili ana i ka meaʻai ketogenic maʻamau.
E emi ana ke kaumaha o ka meaʻai Ketogenic?
ʻai ketogenic, He meaʻai maikaʻi ia no ka hoʻōla ʻana i nā maʻi a me ka lilo ʻana o ke kaumaha. Ua hōʻike nā haʻawina e ʻoi aku ka maikaʻi o ka ʻai ketogenic ma mua o ka ʻai haʻahaʻa momona. No ka mea ʻoi aku ka nui o ka protein i kēia ʻai. ʻO ka hoʻonui ʻana i nā ketones e hoʻohaʻahaʻa i ke kō koko a hoʻomaikaʻi i ka ʻike insulin. He mea maikaʻi nō hoʻi kēia i ka pohō kaumaha.
He aha ka mea e ʻai ʻole ai ma ka ʻai Ketogenic
ʻO kēlā me kēia meaʻai me ka nui o ka carbohydrate i loko o ka meaʻai pono e hoʻokokoke me kahi mamao. Eia ka papa inoa o nā mea pono ʻole e ʻai ʻia ma ka ʻai ketogenic:
ʻO ka palaoa a i ʻole nā mākiko: ʻO nā huahana huapalaoa, raiki, pasta, cereal, etc.
Nā huaʻai: ʻO nā huaʻai a pau, koe nā hua liʻiliʻi e like me ka strawberry.
ʻO nā pī a i ʻole nā legumes: Piʻi, piʻi, lentils, chickpeas etc.
ʻO nā lau aʻa a me nā ʻuala:ʻuala, ʻuala, kāloti, etc.
Nā huahana haʻahaʻa momona a meaʻai paha: Hoʻohana nui ʻia kēia mau mea a ʻoi aku ka kiʻekiʻe o ka carbohydrates.
ʻO kekahi mau mea ʻala a i ʻole nā mea ʻala:Loaʻa pinepine kēia mau mea i ke kō a me ka momona maikaʻi ʻole.
Ka momona maikaʻi ʻole: ʻO nā aila mea kanu i hana ʻia, ka mayonnaise, etc.
ʻAʻona: ʻO ka nui o nā mea inu ʻawaʻawa e hoʻokuʻu iā ʻoe mai ke ketosis ma muli o ko lākou ʻano carbohydrate.
Nā meaʻai ʻai ʻole ke kō:I kekahi mau hihia, hiki ke hoʻopili i nā pae ketone.nā waiʻona kō kiʻekiʻe i kēia mau meaʻai. Hoʻohana nui ʻia kēia mau mea.
He aha ka mea e ʻai ai ma ka ʻai Ketogenic?
ʻO ka hoʻohana ʻana i ka carbohydrate ma ka ʻai ketogenic i kaupalena ʻia i 20 a 50 grams i kēlā me kēia lā. No ka hāʻawi ʻana i kēia nui, ua hoʻomākaukau mākou i kahi papa inoa o nā mea āu e ʻai ai ma ka ʻai ketogenic.
Pisces veiʻa iʻa ʻO nā meaʻai kūpono no ka ʻai ketogenic. ʻOkoʻa ka nui o nā kalapona i loko o nā pūpū like ʻole. No ka laʻana, ʻaʻole loaʻa i ka ʻōpae a me ka pāpaʻi nā huaʻaleʻa, aʻo nā iʻa ʻē aʻe i loaʻa i nā waiʻaleʻa. Eia ka nui o ka waiʻaleʻa i loko o 100 grams o kekahi ʻano o ka iʻa.
ʻO nā scallops: 4 grams
ʻAi: 4 grams
Heʻe: 4 grams
ʻOysters: 3 grams
Hee: 3 grams
nā mea kanu haʻahaʻa-carb
ʻAʻole haʻahaʻa nā huaʻai non-starchy i nā calorie a me nā kalapona. Loaʻa i nā lau ʻai ka fiber, ʻaʻole hiki i ke kino ke hoʻoheheʻe a hoʻomoʻa e like me nā mea ʻai. No laila, pono e nānā i ka helu kalapona ʻupena. ʻO ka huaʻōlelo net carbs e pili ana i nā kalapona i komo i ke kino. He liʻiliʻi loa ka ʻupena ʻupena i nā mea kanu. Koe wale nō nā mea kanu mākū e like me ka ʻuala, ka ʻuala a i ʻole ka beets. ʻO nā huaʻai haʻahaʻa haʻahaʻa hiki ke ʻai ʻia ma ka meaʻai ketogenic:
ʻO Asparagus
broccoli
Kāpiki
cauliflower
Kukama
Piʻi ʻōmaʻomaʻo
eggplant
Kāpiki
lettuce
oliva
Pepa (ʻoi aku ka ʻōmaʻomaʻo)
Spinach
nā komako
ʻO Kabak
me ka waiū
He mau haneli o nā ʻano kīʻaha. ʻO ka hapa nui he haʻahaʻa loa i loko o nā kalapona a kiʻekiʻe i ka momona. No laila, kūpono ia no ka ʻai ketogenic. Eia kekahi mau cheese i emi iho i loko o ka carbohydrates.
Keiki polū
Cheddar
Kīkī hale
Kīkī kirīmi
feta tī
Pākī kao
Hellim cheese
ʻO ka moʻo Mozzarella
Pākīpika Parmesan
Kīkoi String
avocado
avocadoAia he 100 grams o nā kalapona i loko o 9 grams o ia mea. ʻO 7 o lākou he fiber, no laila ʻo 2 grams wale nō ka helu kaʻa kaʻa.
ʻO ka ʻiʻo a me ka moa
ʻO ka ʻiʻo a me ka moa ka meaʻai nui ma ka ʻai ketogenic. ʻAʻole i loaʻa i ka ʻiʻo hou a me ka moa ʻaʻohe mea momona. He kumu ia o ka protein kiʻekiʻe i ʻike ʻia e kōkua i ka mālama ʻana i ka nui o ka ʻiʻo i ka wā ma kahi meaʻai haʻahaʻa haʻahaʻa.
hua
1 nuihuaLoaʻa i ka liʻiliʻi ma mua o 1 grams o nā carbohydrates a ma kahi o 6 grams o ka protein. He meaʻai kūpono ia no ka ʻai ketogenic.
yogurt maʻemaʻe
ʻO ka yogurt paʻa kahi meaʻai protein kiʻekiʻe. ʻOiai aia i loko o ka carbohydrates, hiki ke ʻai ʻia i ka ʻai ketogenic. Hāʻawi ka 105 grams o ka yogurt maʻemaʻe i 4 grams o nā kaʻa a me 9 grams o ka protein.
oliva aila
oliva ailahāʻawi i nā pōmaikaʻi hoihoi no ka puʻuwai. ʻO ka ʻaila ʻoliva, kahi kumu momona maʻemaʻe, ʻaʻole i loaʻa i nā carbohydrates.
Lapa ʻaila
Lapa ʻailaLoaʻa nā waiwai kūikawā kūpono no ka ʻai ketogenic. Loaʻa iā ia nā triglycerides kaulahao waena (MCTs). Lawe pololei ʻia nā MCT e ke ake. Hoʻololi ʻia i ketones a hoʻohana ʻia ma ke ʻano he kumu ikehu wikiwiki.
Nati a me na anoano
Nati a ʻo nā hua he meaʻai momona a haʻahaʻa. He haʻahaʻa nā nati a me nā ʻanoʻano a pau i loko o nā kalapona ʻupena. ʻO nā waiwai kalapona i ka 28 grams o kekahi mau hua a me nā hua kaulana:
ʻO ka hapa nui o nā huaʻai he kiʻekiʻe loa i nā kalapona e hoʻokomo ʻia i loko o kahi meaʻai ketogenic. Akā ʻokoʻa nā hua. Eia ka nui o nā kalapona i loko o 100 grams o kekahi mau hua.
Blackberry: 11 grams net carbs (16 grams huina pau)
Blueberries: 9 grams net carbs (12 grams huina pau)
Lakilaki: 6 grams net carbs (12 grams huina pau)
Strawberry: 7 grams net carbs (9 grams huina pau)
ka waiūpaʻa
ka waiūpaʻaHe momona ia i hiki ke ʻai ʻia ma ka ʻai ketogenic. Loaʻa iā ia ka nui o nā haʻahaʻa haʻahaʻa i kēlā me kēia lawelawe.
olivahāʻawi i nā pono olakino like me ka aila ʻoliva. Aia i loko o 10 mau ʻoliva (34 kalama) he 2 kalama o ka nui o nā kalapona a me 1 kalama o ka fiber. Ua like kēia me ka 1 grams o nā kalapona ʻupena, ma muli o ka nui.
Kofe a me ke kī ʻole
ke kope vekī nā mea inu ʻole-carbohydrate. Loaʻa ka caffeine, ka mea e hoʻoikaika i ka metabolism, hoʻomaikaʻi i ka nānā a me ke ʻano.
Koleka ʻeleʻele a me ka pauka koko
Koleka ʻeleʻele vekoko, He kumu ʻono lākou o nā antioxidants. Aia i loko o 28 kalama o ke kokoleka unsweetened (100% koko) he 3 kalama o nā kalapona ʻupena.
Nā Meaʻai Ketogenic Ola
Eia kekahi mau kīʻaha olakino hiki iā ʻoe ke hoʻohana inā pōloli ʻoe ma waena o ka ʻai:
ʻO nā ʻāpana liʻiliʻi o nā koena mai ke ahiahi i hala.
Pehea e hana ai i kahi meaʻai ketogenic?
7-lā Ketogenic papa papaʻai
No ke kōkua ʻana iā ʻoe e hoʻomaka, e kaʻana like i kahi laʻana o ka papa inoa meaʻai ketogenic 7 lā. Hāʻawi ʻia kēia papa inoa meaʻai ketogenic e alakaʻi iā ʻoe. Hiki iā ʻoe ke hoʻololi i kūpono iā ʻoe.
ka Poakahi
ʻAi kakahiaka: ʻO ka puaʻa, nā hua manu a me nā'ōmato.
ʻaina awakea: ʻO ka moa moa me ka ʻaila ʻoliva a me ka cheese feta.
ʻAina ahiahi: Moʻa ʻia ka salmon meaʻai i ka pata.
ka Poalua
ʻAi kakahiaka: Huamoa, kamato a me ka omelet cheese.
ʻaina awakea: ʻO ka waiu ʻalemona, ka pauka koko a me ka milkshake.
ʻAina ahiahi: Meatballs, cheddar cheese a me nā mea kanu.
Wednesday
ʻAi kakahiaka: ʻO ka puaʻa, nā hua manu a me nā'ōmato.
ʻaina awakea: ʻO ka salakeke me ka ʻaila ʻoliva a me ka avocado
ʻAina ahiahi: ʻO ka Parmesan cheese, ka broccoli, ka saladi a me ka cutlet.
Thursday
ʻAi kakahiaka: ʻAvocado a me ka pepa, ʻonika a me ka omelet ʻala.
ʻaina awakea: ʻO kahi lima o nā nati a me ka celery,
ʻAina ahiahi: ʻO ka moa me nā mea kanu.
Friday
ʻAi kakahiaka: ʻO ka pīni ʻaʻa ʻole, ka yogurt.
ʻaina awakea: ʻO ka ʻiʻo i hoʻomoʻa ʻia i ka ʻaila ʻoliva me nā mea kanu.
ʻAina ahiahi: ʻO ka puaʻala a me nā mea kanu hui.
Poaono
ʻAi kakahiaka: ʻOmelet huaʻai a me ka tiihi.
ʻaina awakea: ʻO ka ʻiʻo a me ka paʻakai, nā nati.
ʻAina ahiahi: ʻO ka iʻa keʻokeʻo, nā hua manu a me ka spinach i hoʻomoʻa ʻia i ka ʻaila ʻoliva.
Sunday
ʻAi kakahiaka: ʻO nā hua manu me nā halo, ka puaʻa.
ʻaina awakea: Kīkī a me ka burger.
ʻAina ahiahi: Steak a me ka salakeke.
Nā ʻōlelo aʻoaʻo ʻai Ketogenic
E mālama pono i nā meaʻai i hoʻoponopono ʻia a i ʻole ʻia. No ka hoʻokō ʻana i kāu pahuhopu pohō kaumaha, e ʻai i ka meaʻai homemade.
E koho i nā meaʻai waihoʻoluʻu piha i nā meaʻai a me nā minerala. E ʻai i ka nui o ka ʻuala a me nā strawberry. E pale i nā keke, ka waiū kokoleka a me ka berena.
E ʻai mua i kāu mau meaʻai e pili pono i ka meaʻai. E kōkua pū kēia me ka nānā pono ʻana i ka protein, carbohydrate a me ka momona a hoʻoikaika i ka pohō kaumaha.
Hoʻopau ka ʻai ketogenic i ka wai nui mai ke kino. No laila, pono e inu i ka wai lawa. E hoʻonui i ka inu wai i 10-11 mau aniani i ka lā.
Ke hoʻomaka ʻoe i ka ʻai, ʻaʻole pono ʻoe e kaupaona ʻia i kēlā me kēia lā. ʻAʻole like ke kaumaha o ke kaumaha. Hiki ke ʻokoʻa ka lawe ʻana i ka wai a me ka absorption i nā lā like ʻole, e hopena i nā pae like ʻole o ka pohō kaumaha.
E noʻonoʻo mua i nā pono olakino o ka meaʻai, a ma hope o ke kaumaha.
Hiki i nā lā mua o kaʻai ke lilo i mea paʻakikī. E ʻoi aku ka makemake e ʻai. ʻO kahi hoʻonanea liʻiliʻi e kōkua i ka lanakila ʻana i kēia mau kuko. E emi ana ka makemake, no ka mea, ʻo ka ʻai ketogenic ponoʻī e hana ma ke ʻano he suppressant makemake.
Nā meaʻai meaʻai Ketogenic
Spirulina
Spirulina He limu ʻōmaʻomaʻo uliuli a he nui ka protein. ʻO ka lawe ʻana iā ia ma ke ʻano he mea hoʻohui e hoʻohaʻahaʻa loa i ka LDL cholesterol i ke koko.
ʻAilā iʻa
ʻO ka Omega 3 fatty acids nā momona olakino. Loaʻa ka hapa nui i nā iʻa ʻaila. Ma muli o ka maikaʻi ʻole o ka ʻai ʻana, ʻaʻole lawa mākou i ka omega 3 fatty acids e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae koko triglyceride. No laila, pono paha e hoʻohui i kēia mea momona momona.
sodium a mepotasiumaKōkua ia i ka mālama ʻana i ke koko o ke kino a me ka pH acid-base, a hoʻoponopono i nā pae wai i loko o ke kino. No ka mea e lilo ana ʻoe i ka wai nui i ka wā o ka ʻai ketogenic, e nalowale hoʻi ʻoe i ka nui o ka sodium a me ka potassium mai ke kino. Hiki i kēia ke alakaʻi i ka pau ʻana o ka insulin, ka pale ʻana i ka insulin, ka emi ʻana o ka metabolic rate. No laila, he mea nui e lawe i ka sodium a me ka pāhare pākuʻi. E hoʻohui i ka paʻakai i kāu wai a i ʻole mea inu detox. Hiki iā ʻoe ke koho i nā koho paʻakai sodium haʻahaʻa.
makanekiuma
makanekiumaHoʻoponopono ia i ke kahe koko, pale i nā hana ʻiʻo a me nā nerve, hoʻoponopono i ke kō koko a kōkua i ka synthesis protein. No ka mea pono e ʻai ka poʻe ma ka ʻai ketogenic i ka meaʻai haʻahaʻa haʻahaʻa, e pale aku nā meaʻai i nā meaʻai he nui i loaʻa ka magnesium. ʻO ka poʻe i kaʻai ketogenic; Hiki iā ʻoe ke lawe i nā mea hoʻohui magnesium i kēlā me kēia lā. Akā e hoʻomanaʻo e nīnau i kāu kauka ma mua o ka lawe ʻana i kekahi mea hoʻohui.
Vitamin D
ʻAʻole kōkua ka Vitamin D i ka mālama ʻana i ka iwi iwi, akā kōkua pū kekahi i ka absorption o ka magnesium. Kōkua ia i ka ulu ʻana o ka ʻiʻo, hoʻemi kaumaha a hoʻoikaika i ka pale ʻana. No ka mea, ʻo ka ʻai ketogenic he meaʻai haʻahaʻa, haʻahaʻa-protein meaʻai, pono paha e lawe i kahi hoʻohui vitamin D inā ʻaʻole ʻoe e ʻike i ka lā no ka liʻiliʻi he 10 mau minuke i kēlā me kēia lā. E nīnau i kāu kauka ma mua o ka lawe ʻana i ka mea hoʻohui vitamin D.
Nā pōmaikaʻi o ka ʻai Ketogenic
Ua hana mua ʻia ka meaʻai ketogenic no ka hoʻohana ʻana i mea hana i ka mālama ʻana i nā maʻi neurological e like me ka epilepsy. Hōʻike nā haʻawina e pono ka meaʻai no nā ʻano olakino olakino.
ʻO ka maʻi puʻuwai: Hoʻomaikaʻi ka ʻai ketogenic i nā mea pili i ka maʻi puʻuwai e like me ka momona o ke kino, nā pae HDL, ke koko, a me ke kō koko.
Ka maʻi maʻi: Hoʻohana ʻia ka meaʻai i kēia manawa no ka mālama ʻana i nā ʻano maʻi kanesa a hoʻolōʻihi i ka ulu ʻana o nā ʻōpū.
ʻO ka maʻi o Alzheimer: Hoʻemi ka meaʻai i nā hōʻailona o Alzheimer a hoʻolohi i ka holomua o ka maʻi.
Epilepsy: Ua hōʻike ʻia nā haʻawina e hōʻemi nui ka ʻai ketogenic i ka hopu ʻana i nā keiki epileptic.
ʻO ka maʻi o Parkinson: Ua ʻike kekahi noiʻi ua kōkua ka meaʻai i ka hoʻomaikaʻi ʻana i nā hōʻailona o ka maʻi o Parkinson.
ʻO ka maʻi polycystic ovary: ʻai ketogenic,polycystic ovary syndromeHoʻohaʻahaʻa ia i nā waiwai o ka insulin, hiki ke hana i kahi kuleana nui i loko
Nā ʻeha lolo:Ua ʻike ʻia kahi noiʻi holoholona e hoʻoikaika i ka hoʻōla ma hope o ka ʻeha lolo.
huna: ʻO ka hoʻohaʻahaʻa ʻana i ka nui o ka insulin a me ka ʻai ʻana i ke kō a i ʻole nā meaʻai i hana ʻia e hoʻomaʻemaʻe i ka haki
Nā pōʻino o ka ʻai Ketogenic
ʻOiai ʻaʻole pōʻino ka meaʻai ketogenic i ka poʻe olakino, hiki ke loaʻa kekahi mau hopena ʻaoʻao i ka wā mua ke hoʻololi ke kino.
Kapa ʻia kēia ʻo ka "keto flu" a hele maʻamau i loko o kekahi mau lā. Hoʻopilikia ka maʻi maʻi Keto i ka luhi, hoʻopilikia i ka hana noʻonoʻo, hoʻonui i ka pōloli, pilikia i ka hiamoe, nausea, ʻeha ʻeha, a hoʻemi i ka hana hoʻoikaika kino.
No ka hōʻemi ʻana i kēia, hiki iā ʻoe ke hoʻāʻo i kahi meaʻai haʻahaʻa haʻahaʻa no nā pule mua. Ke aʻo nei kēia i ke kino e puhi i ka momona hou aʻe ma mua o ka hoʻopau loa ʻana i nā carbohydrates.
Hiki i ka ʻai ketogenic ke hoʻololi i ka wai o ke kino a me ke koena mineral. No kēia kumu, hiki iā ʻoe ke hoʻohui i ka paʻakai hou i nā meaʻai a i ʻole e lawe i nā mea hoʻohui mineral.
