Yuav Ua Li Cas Noj Ketogenic? 7-Hnub Ketogenic Diet List

Kev noj zaub mov ketogenic yog cov khoom noj uas tsis muaj carb, cov rog rog. Ntau cov kev tshawb fawb tau pom tias kev noj zaub mov ketogenic zoo heev hauv kev poob phaus. Ntxiv rau qhov muab kev poob phaus, nws kuj tseem siv tau rau ntshav qab zib, mob qog noj ntshav, mob vwm thiab Alzheimer's disease.

Ketogenic noj zaub mov yog dab tsi?

Kev noj zaub mov ketogenic, tseem hu ua keto noj, Atkins noj Nws yog ib qho khoom noj uas tsis tshua muaj carb, muaj roj tsawg uas muaj qhov zoo sib xws nrog cov khoom noj uas tsis muaj carb. Nws aims kom txo tau cov carbohydrates kom tsawg thiab hloov cov carbohydrates nrog rog. Txo cov carbohydrates ua rau lub cev nyob rau hauv lub xeev metabolic hu ua ketosis.

Proteins thiab carbohydrates hloov mus rau hauv qabzib hauv lub cev, tab sis tsis yog rog. Cov piam thaj ntau dhau hloov mus ua rog. Txawm li cas los xij, nyob rau hauv cov ntaub ntawv ntawm ketogenic noj, lub cev yog deprived ntawm carbohydrates los yog proteins. Nws tawm hauv lub cev tsis muaj kev xaiv tab sis siv cov rog ua lub zog. 

Txij li cov rog tsis tuaj yeem hloov mus rau cov piam thaj, nws hloov mus rau hauv ketone molecules. Cov txheej txheem no hu ua ketosis. Thaum ketosis pib, ketones yog siv los ua roj es tsis txhob carbohydrates lossis qab zib. Qhov no yuav pab lub cev hlawv cov rog thiab poob phaus.

Kev noj haus ketogenic zoo heev txo cov ntshav qab zib thiab qib insulin. Kev nce ketones muaj ntau yam txiaj ntsig.

Hom Kev Noj Qab Haus Huv Ketogenic

Muaj ntau hom kev noj haus ketogenic:

• Standard ketogenic noj zaub mov: Qhov no yog ib qho khoom noj uas tsis tshua muaj carb, nruab nrab-protein, thiab cov zaub mov muaj roj tsawg. Nws feem ntau muaj 75% rog, 20% protein thiab tsuas yog 5% carbohydrates.

• Kev noj haus ketogenic cyclical: Qhov kev noj haus no muaj lub sijhawm siab-carb, xws li 5 hnub ketogenic tom qab 2 hnub high-carb.

• Targeted ketogenic noj zaub mov: Qhov kev noj haus no xav kom haus cov carbohydrates thaum lub sijhawm kawm.

• Kev noj zaub mov muaj protein ntau ketogenic: Qhov no zoo ib yam li kev noj zaub mov ketogenic tab sis muaj protein ntau. Qhov sib piv feem ntau yog 60% rog, 35% protein thiab 5% carbohydrates.

Tsuas yog cov qauv thiab cov khoom noj muaj protein ntau ketogenic tau kawm ntau heev. Cyclical lossis targeted ketogenic noj cov zaub mov yog ntau txoj hauv kev. Nws yog feem ntau siv los ntawm bodybuilders lossis ncaws pob. Cov ntaub ntawv muab hauv qab no feem ntau siv rau kev noj zaub mov ketogenic.

Puas yog Ketogenic Diet Poob Qhov hnyav?

noj ketogenic, Nws yog ib qho kev noj haus zoo rau kev kho cov kab mob thiab kev poob phaus. Cov kev tshawb fawb tau pom tias kev noj zaub mov ketogenic muaj txiaj ntsig zoo dua li kev noj zaub mov tsis muaj rog. Vim tias muaj protein ntau tau noj hauv cov zaub mov no. Ua kom cov ketones qis dua cov ntshav qab zib thiab txhim kho cov tshuaj insulin. Qhov no kuj muaj txiaj ntsig zoo hauv kev poob phaus.

Dab tsi tsis noj ntawm Ketogenic noj zaub mov

Txhua yam zaub mov uas muaj cov ntsiab lus carbohydrate siab hauv cov zaub mov yuav tsum tau mus ze nrog qhov deb. Nov yog cov npe ntawm cov khoom uas yuav tsum tsis txhob noj ntawm cov khoom noj ketogenic:

• Cov khoom noj qab zib: Soda, kua txiv, smoothie, ncuav mog qab zib, ice cream, khoom qab zib, thiab lwm yam.
• Cereals los yog starches: Cov khoom siv nplej, nplej, nplej zom, cereal, thiab lwm yam.

• Txiv hmab txiv ntoo: Tag nrho cov txiv hmab txiv ntoo, tsuas yog cov txiv hmab txiv ntoo me xws li strawberries.

• Taum los yog legumes: Peas, taum, lentils, chickpeas thiab lwm yam.

• Hauv paus zaub thiab tubers: Qos yaj ywm, qos yaj ywm qab zib, carrots, thiab lwm yam.

• Cov khoom noj muaj roj tsawg lossis cov khoom noj khoom haus: Cov no yog cov ua tiav thiab feem ntau muaj cov carbohydrates ntau.

• Qee cov ntses los yog cov kua ntses: Cov no feem ntau muaj suab thaj thiab cov rog tsis zoo.

• Cov rog tsis zoo: Ua zaub roj, mayonnaise, thiab lwm yam. 

• Cawv: Ntau cov dej cawv ua rau koj tawm ntawm ketosis vim lawv cov ntsiab lus carbohydrate.

• Khoom noj khoom haus tsis muaj piam thaj: Qee zaum, nws tuaj yeem cuam tshuam rau qib ketone. qab zib cawv muaj siab nyob rau hauv cov khoom noj no. Cov no kuj tau ua tiav heev.

Yuav noj dab tsi ntawm Ketogenic noj zaub mov?

Kev noj zaub mov carbohydrate ntawm ketogenic noj yog txwv rau 20 mus rau 50 grams tauj ib hnub. Txhawm rau muab cov nyiaj no, peb tau npaj cov npe uas koj tuaj yeem noj ntawm cov khoom noj ketogenic.

khoom hiav txwv

Pisces ve shellfish Cov zaub mov tsim nyog rau kev noj haus ketogenic. Tus nqi ntawm cov carbohydrates nyob rau hauv nyias shellfish txawv. Piv txwv li, cws thiab roob ris tsis muaj carbohydrates, thaum lwm cov ntses muaj cov carbohydrates. Ntawm no yog tus nqi ntawm carbohydrates hauv 100 grams ntawm qee hom plhaub ntses:

• luj: 4g
• luj: 4g
• luj: 4g
• Yog ': 3 g
• Yog ': 3 g

low-carb zaub

Cov zaub uas tsis muaj hmoov txhuv nplej siab yog tsawg hauv calories thiab carbohydrates. Cov zaub muaj fiber ntau, uas lub cev tsis tuaj yeem zom thiab nqus tau zoo li lwm cov carbohydrates. Yog li ntawd, nws yog ib qho tsim nyog yuav tsum tau saib xyuas cov net carb suav. Lo lus net carbs yog hais txog cov carbohydrates uas tau nqus los ntawm lub cev. Ntau cov zaub muaj tsawg heev net carbs. Tsuas yog cov zaub mov xws li qos yaj ywm, qos yaj ywm qab zib lossis beets. Cov zaub uas tsis tshua muaj carbohydrates uas tuaj yeem noj tau ntawm kev noj zaub mov ketogenic suav nrog:

• Asparagus
• zaub cob pob
• Pob Tsuas
• zaub paj
• Dib lauj
• Ntsuab taum
• eggplant
• Pob Tsuas
• zaub xas lav
• txiv
• Kua txob (tshwj xeeb tshaj yog ntsuab)
• Zaub ntsuab
• txiv lws suav
• Kab Npauj

cheese

Muaj ntau pua hom cheese. Feem ntau yog cov carbohydrates tsawg thiab muaj roj ntau. Yog li ntawd, nws zoo meej rau kev noj haus ketogenic. Nov yog qee cov cheese uas qis dua hauv carbohydrates:

• Xiav cheese
• Cheddar
• Tsev cheese
• Cream cheese
• feta cheese
• tshis cheese
• Hellim cheese
• mozzarella
• Parmesan cheese
• Nplaig cheese

avocado

avocadoMuaj 100 grams carbohydrates hauv 9 grams ntawm nws. 7 ntawm lawv yog fiber ntau, yog li cov net carb suav tsuas yog 2 grams xwb.

Nqaij thiab nqaij qaib

Nqaij thiab nqaij qaib yog cov khoom noj tseem ceeb ntawm cov khoom noj ketogenic. Cov nqaij tshiab thiab nqaij qaib tsis muaj carbohydrates. Nws yog lub hauv paus ntawm cov protein zoo uas paub los pab khaws cov leeg nqaij thaum noj zaub mov tsawg heev.

qe

1 loj qeMuaj tsawg dua 1 gram ntawm carbohydrates thiab txog 6 grams protein. Nws yog ib qho khoom noj zoo tshaj plaws rau kev noj haus ketogenic.

dawb yogurt

Plain yogurt yog cov khoom noj muaj protein ntau. Txawm hais tias nws muaj cov carbohydrates, nws tuaj yeem noj nyob rau hauv qhov nruab nrab ntawm cov khoom noj ketogenic. 105 grams yogurt yog 4 grams carbohydrates thiab 9 grams protein. 

txiv roj roj

txiv roj rojmuab cov txiaj ntsig zoo rau lub siab. Txiv roj roj, uas yog cov rog ntshiab, tsis muaj carbohydrates. 

Txiv maj phaub roj

Txiv maj phaub rojmuaj cov khoom tshwj xeeb tsim nyog rau kev noj haus ketogenic. Nws feem ntau muaj cov saw hlau nruab nrab triglycerides (MCTs). MCTs raug coj ncaj qha los ntawm lub siab. Nws yog hloov dua siab tshiab rau ketones lossis siv los ua lub zog ceev.

Txiv ntseej thiab noob

Ceev thiab cov noob yog cov zaub mov muaj roj tsawg thiab tsis muaj carb. Tag nrho cov txiv ntoo thiab noob muaj tsawg hauv net carbs. Carbohydrate qhov tseem ceeb ntawm 28 grams ntawm qee cov txiv ntseej thiab noob:

• Almond: 2 grams net carbs (6 grams tag nrho carbs)
• Brazil txiv ntseej: 1 grams net carbs (3 grams tag nrho carbs)
• Cashew: 8 grams net carbs (9 grams tag nrho carbs)
• Macadamia txiv ntoo: 2 grams net carbs (4 grams tag nrho carbs)
• Pistachios: 5 grams net carbs (8 grams tag nrho carbs)
• Walnut: 2 grams net carbs (4 grams tag nrho carbs)
• Chia noob: 1 grams net carbs (12 grams tag nrho carbs)
• Flaxseed: 0 grams net carbs (8 grams tag nrho carbs)
• Pumpkin noob: 3 grams net carbs (5 grams tag nrho carbs)
• Noob: 3 grams net carbs (7 grams tag nrho carbs)

txiv hmab txiv ntoo

Feem ntau cov txiv hmab txiv ntoo muaj ntau dhau ntawm carbohydrates kom suav nrog hauv kev noj haus ketogenic. Tab sis berries yog ib qho kev zam. Ntawm no yog cov carbohydrates hauv 100 grams ntawm qee cov txiv hmab txiv ntoo:

• Blackberry: 11 grams net carbs (16 grams tag nrho carbs)
• Blueberries: 9 grams net carbs (12 grams tag nrho carbs)
• Raspberry: 6 grams net carbs (12 grams tag nrho carbs)
• Strawberry: 7 grams net carbs (9 grams tag nrho carbs)

butter 

butterNws yog cov rog uas tuaj yeem noj tau ntawm cov khoom noj ketogenic. Nws tsuas muaj cov lej ntawm carbohydrates ib qho kev pab.

txiv

txivmuab cov txiaj ntsig kev noj qab haus huv tib yam li cov roj txiv roj. 10 txiv ntseej (34 grams) muaj 2 grams ntawm tag nrho cov carbohydrates thiab 1 gram ntawm fiber. Qhov no sib npaug li 1 gram ntawm net carbs, nyob ntawm qhov loj me.

Unsweetened kas fes thiab tshuaj yej

kas fes ve tshuaj yej dej qab zib uas tsis yog carbohydrate. Nws muaj caffeine, uas ua rau cov metabolism sai, txhim kho kev mloog thiab mus ob peb vas.

Tsaus chocolate thiab cocoa hmoov

Tsaus chocolate ve cocoa, Lawv yog cov khoom qab zib ntawm antioxidants. 28 grams ntawm unsweetened chocolate (100% cocoa) muaj 3 grams net carbs.

Noj qab nyob zoo Ketogenic khoom txom ncauj

Nov yog qee cov khoom noj txom ncauj noj qab haus huv uas koj tuaj yeem siv yog tias koj tshaib plab thaum noj mov:

• Cov nqaij rog los yog ntses.
• Cheese.
• Ib txhais tes ntawm txiv ntseej lossis txiv ntseej.
• Txiv roj roj.
• 1-2 boiled qe.
• Muaj 90% cocoa chocolate tsaus.
• Almond mis nyuj thiab mis nyuj uas tsis muaj carb
• yogurt tag nrho
• Strawberry.
• Ib feem me me ntawm cov khoom seem ntawm yav yav tsaus ntuj.

Yuav Ua Li Cas Noj Ketogenic?

7-Hnub Ketogenic Diet List

Txhawm rau pab koj pib, cia peb qhia ib qho piv txwv ntawm 7-hnub ketogenic noj cov npe. Daim ntawv teev npe ketogenic noj no yog muab los coj koj. Koj tuaj yeem hloov kho kom haum koj.

Monday

• Noj tshais: Bacon, qe thiab txiv lws suav.
• Noj su: Nqaij qaib nyias nrog txiv roj roj thiab feta cheese.
• Noj hmo: Veggie salmon siav hauv butter.

Tuesday

• Noj tshais: Qe, txiv lws suav thiab cheese omelet.
• Noj su: Almond mis nyuj, cocoa hmoov thiab milkshake.
• Noj hmo: Meatballs, cheddar cheese thiab zaub.

Wednesday

• Noj tshais: Bacon, qe thiab txiv lws suav.
• Noj su: Zaub xam lav nrog txiv roj roj thiab avocado
• Noj hmo: Parmesan cheese, broccoli, zaub xam lav thiab cutlet.

Thursday

• Noj tshais: Avocado thiab kua txob, dos thiab ntsim omelet.
• Noj su: Ib tug puv tes ntawm txiv ntseej thiab celery,
• Noj hmo: Nqaij qaib nrog zaub.

Friday

• Noj tshais: Unsweetened txiv laum huab xeeb, yogurt.
• Noj su: Nqaij siav nyob rau hauv txiv roj roj nrog zaub.
• Noj hmo: Cauliflower thiab zaub sib xyaw.

Saturday

• Noj tshais: Zaub thiab cheese omelet.
• Noj su: Nqaij thiab cheese, txiv ntseej.
• Noj hmo: Cov ntses dawb, qe thiab spinach siav hauv txiv roj roj.

Sunday

• Noj tshais: Qe nrog nceb, nqaij npuas kib.
• Noj su: Cheese thiab burger.
• Noj hmo: Steak thiab zaub xam lav.

Ketogenic noj cov lus qhia

• Yuav tsum nyob deb ntawm cov khoom noj uas ua tiav lossis ntim khoom noj. Txhawm rau ua tiav koj lub hom phiaj poob phaus, noj zaub mov hauv tsev.
• Xaiv cov khoom noj muaj yeeb yuj uas muaj cov khoom noj thiab cov zaub mov. Noj cov qos yaj ywm qab zib thiab strawberries tsawg tsawg. Tsis txhob ncuav mog qab zib, mis nyuj chocolate thiab qhob cij.
• Noj koj cov zaub mov ntxov kom ua raws li kev noj haus. Qhov no tseem yuav pab nrog kev saib xyuas cov protein, carbohydrate thiab rog kom raug thiab txhawb kev poob phaus.
• Kev noj haus ketogenic tshem tawm cov dej ntau dhau ntawm lub cev. Yog li ntawd, nws yog ib qho tseem ceeb kom haus dej kom txaus. Ua kom muaj dej ntau ntxiv rau 10-11 khob ib hnub.
• Thaum koj pib noj zaub mov, koj tsis tas yuav hnyav txhua hnub. Kev poob phaus yuav tsis zoo ib yam. Kev haus dej thiab kev nqus dej tuaj yeem sib txawv ntawm cov hnub sib txawv, uas ua rau muaj qhov sib txawv ntawm qhov hnyav.
• Tsom ntsoov rau cov txiaj ntsig kev noj qab haus huv ntawm kev noj zaub mov ua ntej, ua raws li kev poob phaus.
• Thawj ob peb hnub ntawm kev noj zaub mov tuaj yeem yog qhov nyuaj me ntsis. Lub siab xav noj yuav ntau dhau. Kev cuam tshuam me ntsis pab kom kov yeej cov kev ntshaw no. Maj mam, kev ntshaw yuav txo qis, raws li cov khoom noj ketogenic nws tus kheej ua raws li kev noj qab haus huv.

Ketogenic noj zaub mov ntxiv

• Spirulina

Spirulina Nws yog xiav-ntsuab algae thiab muaj feem ntau ntawm cov protein. Kev noj nws ua ib qho ntxiv txo qis LDL cov roj cholesterol hauv cov ntshav.

• Cov roj ntses

Omega 3 fatty acids yog cov rog zoo. Nws yog feem ntau pom nyob rau hauv oily ntses. Vim kev noj zaub mov tsis zoo, peb tsis tau txais omega 3 fatty acids txaus uas pab txo cov ntshav triglyceride. Yog li ntawd, tej zaum yuav tsum tau ntxiv cov fatty acid tseem ceeb no.

• Sodium thiab potassium ntxiv

sodium thiab poov tshuajNws pab tswj lub cev cov ntshav siab thiab acid-pH pH, thiab tswj cov dej hauv lub cev. Txij li thaum koj yuav poob dej ntau thaum noj cov zaub mov ketogenic, koj tseem yuav poob ntau ntawm sodium thiab potassium los ntawm lub cev. Qhov no tuaj yeem ua rau txo qis ntawm cov tshuaj insulin, insulin tsis kam, txo qis metabolic. Yog li ntawd, nws yog ib qho tseem ceeb kom noj cov tshuaj sodium thiab potassium. Ntxiv ntsev rau koj cov dej los yog dej detox. Koj tuaj yeem xaiv cov ntsev ntsev tsawg tsawg.

• magnesium

magnesiumNws tswj cov ntshav siab, tiv thaiv cov leeg nqaij thiab paj hlwb, tswj cov ntshav qab zib thiab pab cov synthesis protein. Vim tias cov neeg noj zaub mov ketogenic yuav tsum noj cov zaub mov uas tsis muaj carb, cov neeg noj zaub mov zam ntau cov zaub mov uas muaj magnesium. Cov neeg uas noj ketogenic; Koj tuaj yeem noj cov tshuaj magnesium txhua hnub. Tab sis nco ntsoov nrog koj tus kws kho mob ua ntej noj cov tshuaj ntxiv.

• Vitamin D

Vitamin D tsis tsuas yog pab tswj cov pob txha ceev, tab sis kuj pab txhawb kev nqus ntawm magnesium. Nws pab cov leeg loj hlob, poob phaus thiab ntxiv dag zog rau kev tiv thaiv. Txij li cov khoom noj ketogenic yog cov khoom noj uas tsis muaj carb, noj cov protein ntau, nws yuav tsum tau noj cov vitamin D ntxiv yog tias koj tsis raug tshav ntuj tsawg kawg 10 feeb txhua hnub. Nrog koj tus kws kho mob tham ua ntej noj cov tshuaj vitamin D.

Cov txiaj ntsig ntawm Ketogenic Diet

Kev noj zaub mov ketogenic yog tsim los siv los ua ib qho cuab yeej hauv kev kho cov kab mob neurological xws li qaug dab peg. Cov kev tshawb fawb qhia tias kev noj zaub mov muaj txiaj ntsig zoo rau ntau yam kev noj qab haus huv.

• Mob plawv: Kev noj haus ketogenic txhim kho cov kab mob plawv xws li cov rog hauv lub cev, qib HDL, ntshav siab, thiab ntshav qab zib.

• Mob Cancer: Kev noj zaub mov tam sim no yog siv los kho ntau yam mob qog noj ntshav thiab ua rau cov qog loj hlob qeeb.

• Alzheimer tus kab mob: Kev noj zaub mov kom txo tau cov tsos mob ntawm Alzheimer thiab ua kom cov kab mob qeeb zuj zus.

• Epilepsy: Cov kev tshawb fawb tau pom tias kev noj zaub mov ketogenic zoo heev txo qis qaug dab peg hauv cov menyuam yaus mob vwm.

• Parkinson tus kab mob: Ib txoj kev tshawb nrhiav pom tias kev noj zaub mov pab txhim kho cov tsos mob ntawm tus kab mob Parkinson.

• Polycystic zes qe menyuam syndrome: noj ketogenic, polycystic zes qe menyuam syndromeNws txo qis cov txiaj ntsig insulin, uas tuaj yeem ua lub luag haujlwm tseem ceeb hauv

• Lub hlwb raug mob: Ib txoj kev tshawb fawb tsiaj pom tias nws txhawb kev rov qab los ntawm lub hlwb raug mob.

• Undercover: Txo cov tshuaj insulin thiab noj cov piam thaj tsawg dua lossis cov khoom noj ua tiav tshem tawm pob txuv 

Kev phom sij ntawm Ketogenic noj zaub mov

Txawm hais tias kev noj haus ketogenic tsis muaj teeb meem rau cov neeg noj qab haus huv, qee qhov kev mob tshwm sim tuaj yeem tshwm sim hauv thawj theem thaum lub cev yoog.

• Qhov no hu ua "keto flu" thiab feem ntau ploj mus li ob peb hnub. Keto flu ua rau qaug zog, cuam tshuam rau kev puas siab puas ntsws, ua rau muaj kev tshaib kev nqhis, ua rau muaj teeb meem pw tsaug zog, xeev siab, plab zom mov, thiab txo qis kev tawm dag zog.
• Txhawm rau txo qhov no, koj tuaj yeem sim lwm yam khoom noj uas tsis muaj carbohydrates rau thawj ob peb lub lis piam. Qhov no qhia lub cev kom hlawv roj ntau dua ua ntej tshem tawm cov carbohydrates.
• Kev noj zaub mov ketogenic tuaj yeem hloov pauv lub cev dej thiab ntxhia sib npaug. Vim li no, koj tuaj yeem ntxiv ntsev ntxiv rau cov zaub mov lossis noj cov ntxhia ntxiv.

Cov ntaub ntawv: 1, 2, 3