Nzira yekuita sei Ketogenic Diet? 7-Day Ketogenic Diet List

Chikafu che ketogenic chikafu chakaderera, chine mafuta akawanda. Zvidzidzo zvakawanda zvakaratidza kuti chikafu che ketogenic chinoshanda zvakanyanya mukurasikirwa uremu. Pamusoro pekuderedza uremu, inoshandawo kune chirwere cheshuga, kenza, pfari uye chirwere cheAlzheimer.

Chii chinonzi Ketogenic Diet?

Chikafu che ketogenic, chinozivikanwawo sekudya kwe keto, Atkins kudya Iyo yakaderera-carb, yakakwira-mafuta kudya kune kufanana nekudya kwakaderera-carb. Inotarisira kuderedza zvakanyanya kudya kwemakhahydrates uye kutsiva macarbohydrates nemafuta. Kuderedza makabhohaidhiretsi kunoisa muviri munzvimbo yemetabolism inonzi ketosis.

Mapuroteni nemacarbohydrates anoshanduka kuita glucose mumuviri, asi kwete kuita mafuta. Glucose yakawandisa inoshanduka kuita mafuta. Zvisinei, munyaya yezvokudya zve ketogenic, muviri unonyimwa makhahydrates kana mapuroteni. Inosiya muviri usina sarudzo kunze kwekushandisa mafuta sechinhu chinopa simba. 

Sezvo mafuta asingagoni kuchinjwa kuva glucose, inoshandurwa kuva ketone molecules. Iyi nzira inozivikanwa se ketosis. Kana ketosis inotanga, ketoni dzinoshandiswa sehuni panzvimbo pemakabhohaidhiretsi kana shuga. Izvi zvinobatsira muviri kupisa mafuta akachengetwa uye kuderedza uremu.

Kudya kwe ketogenic kunoderedza zvakanyanya shuga yeropa uye insulin mazinga. Kuwedzera ketoni kwaive nemabhenefiti akawanda.

Mhando dzeKetogenic Diets

Kune marudzi akasiyana ekudya ketogenic:

• Standard ketogenic kudya: Ichi chikafu chakaderera-carb, chepakati-protein, uye chikafu chine mafuta akawanda. Iyo inowanzo ine 75% yemafuta, 20% mapuroteni uye 5% chete macarbohydrates.

• Iyo cyclical ketogenic kudya: Ichi chikafu chinosanganisira nguva dzepamusoro-carb, dzakadai se5 ketogenic mazuva anoteverwa ne2 high-carb days.

• Targeted ketogenic diet: Ichi chikafu chine chinangwa chekudya macarbohydrates panguva yekudzidziswa.

• Yakakwira protein ketogenic kudya: Izvi zvakafanana neyakajairwa ketogenic kudya asi ine mapuroteni akawanda. Chiyero chacho chinonyanya kuita 60% mafuta, 35% mapuroteni uye 5% macarbohydrates.

Chete chiyero uye chepamusoro cheprotein ketogenic chikafu chakadzidzwa zvakanyanya. Cyclical kana yakanangwa ketogenic kudya ndiyo nzira dzepamberi. Inonyanya kushandiswa nevanovaka muviri kana vatambi. Ruzivo rwakapihwa pazasi runonyanya kushanda kune yakajairwa ketogenic kudya.

Ko Ketogenic Diet Inoderedza Uremu?

ketogenic kudya, Icho chikafu chinoshanda chekurapa zvirwere uye kuderedza uremu. Zvidzidzo zvakaratidza kuti kudya kwe ketogenic kunonyanya kushanda pane kudya kwakaderera-mafuta. Nokuti mapuroteni akawanda anopedzwa mukudya uku. Kuwedzera ketoni kunoderedza shuga yeropa uye inovandudza insulin senitivity. Izvi zvinoshandawo mukuderedza uremu.

Chii Chisingafaniri Kudya paKetogenic Diet

Chero chikafu chine huwandu hwemakhahydrates mukudya kunofanirwa kuswededzwa nechekure. Heino rondedzero yezvinhu zvisingafanirwe kudyiwa pane ketogenic chikafu:

• Zvikafu zvine shuga: Soda, muto, smoothie, keke, ice cream, candy, nezvimwe.
• Zviyo kana starch: Zvigadzirwa zvegorosi, mupunga, pasta, zviyo, nezvimwe.

• Zvibereko: Michero yose, kunze kwezvibereko zviduku zvakadai semastrawberries.

• Bhinzi kana nyemba: Peas, bhinzi, nyemba, chickpeas etc.

• Midzi yemiriwo uye tubers: Mbatata, mbatatisi, makarotsi, nezvimwewo.

• Zvigadzirwa zvakaderera-mafuta kana zvekudya: Izvi zvinogadziriswa zvakanyanya uye zvakanyanya kukwira mumacarbohydrates.

• Mamwe macondiments kana sosi: Izvi zvinowanzova neshuga uye mafuta asina kunaka.

• Mafuta asina kunaka: Mafuta emiriwo akagadzirwa, mayonnaise, nezvimwe. 

• Doro: Zvinwiwa zvinodhaka zvakawanda zvinokubvisa mu ketosis nekuda kwehuwandu hwemakabhohaidhiretsi.

• Zvekudya zvisina shuga: Mune zvimwe zviitiko, zvinogona kukanganisa ketone mazinga. shuga doro zvakakwirira muzvokudya izvi. Izvi zvakare zvakagadziriswa zvakanyanya.

Chii Chaunofanira Kudya paKetogenic Diet?

Carbohydrate kushandiswa pane ketogenic kudya kunogumira ku20 kusvika ku50 gramu pazuva. Kuti tipe mari iyi, takagadzirira runyoro rwezvaunogona kudya pane ketogenic diet.

zvigadzirwa zvegungwa

Pisces ve hove Zvokudya zvakakodzera kune ketogenic kudya. Huwandu hwemakabhohaidhiretsi muhove dzakasiyana siyana. Semuenzaniso, shrimp uye crab hazvina makhahydrates, asi mamwe shellfish ane makhahydrates. Heino huwandu hwemakabhohaidhiretsi mu100 magiramu emamwe marudzi ehove:

• Scallops: 4 gramu
• Mussels: 4 gramu
• Octopus: 4 gramu
• Oyster: 3 gramu
• Squid: 3 magiramu

miriwo yakaderera-carb

Miriwo isina-starchy yakaderera mumakoriyumu uye macarbohydrates. Miriwo ine fiber, iyo muviri haugone kugaya uye kunwa semamwe macarbohydrates. Naizvozvo, zvinodikanwa kuti utarise iyo net carb count. Izwi rekuti net carbs rinoreva macarbohydrates anotorwa nemuviri. Miriwo mizhinji ine net carbs shoma shoma. Kunze kwemiriwo ine starchy yakadai sembatatisi, mbambaira kana beet. Low-carb miriwo inogona kudyiwa pane ketogenic kudya inosanganisira:

• Asparagus
• broccoli
• Kabichi
• konifurawa
• Cucumber
• Green beans
• eggplant
• Kabichi
• retisi
• muorivhi
• Pepper (kunyanya girini)
• sipinachi
• madomasi
• Nhanga

chizi

Kune mazana emhando dzechizi. Mazhinji ane macarbohydrates akaderera uye ane mafuta akawanda. Nokudaro, yakakwana kune ketogenic kudya. Heano mamwe machizi ane yakaderera mumacarbohydrates:

• Blue cheese
• Cheddar
• Cottage cheese
• Cream cheese
• feta chizi
• Mbudzi chizi
• Hellim cheese
• Mozzarella chizi
• Parmesan cheese
• String cheese

yekotapeya

yekotapeyaKune 100 magiramu emacarbohydrates mu9 magiramu ayo. 7 dzadzo ifayibha, saka iyo net carb count ingori magiramu maviri.

Nyama uye huku

Nyama nehuku ndizvo zvinonyanya kudya pane ketogenic kudya. Nyama itsva nehuku haina macarbohydrates. Ndiyo sosi yeprotein yemhando yepamusoro inozivikanwa kubatsira kuchengetedza tsandanyama panguva yekudya yakaderera carb.

zai

1 hombe zaiIine isingasviki 1 giramu yemakhahydrates uye anenge 6 magiramu emapuroteni. Icho chikafu chakanaka chekudya kwe ketogenic.

yoga yoga

Plain yoghurt chikafu cheprotein yakawanda. Kunyange zvazvo ine makhahydrates, inogona kudyiwa zvine mwero pane ketogenic kudya. 105 magiramu ega yoga yoga inopa 4 magiramu emacarbohydrates uye 9 magiramu emapuroteni. 

namafuta

namafutainopa zvinobatsira zvinokatyamadza zvemoyo. Mafuta omuorivhi, ayo akachena mafuta sosi, haana macarbohydrates. 

Kokonati mafuta

Kokonati mafutaine yakasarudzika zvivakwa zvakakodzera kune ketogenic kudya. Iyo inonyanya kuve nepakati cheni triglycerides (MCTs). MCTs inotorwa zvakananga nechiropa. Inoshandurwa kuita ketoni kana kushandiswa sekukurumidza simba sosi.

Nzungu nemhodzi

Nuts uye mhodzi kudya kwakawanda-mafuta uye kwakaderera-carb. Yese nzungu nemhodzi zvakaderera mumambure carbs. Carbohydrate kukosha pamagiramu makumi maviri nemasere edzimwe nzungu dzakakurumbira nembeu:

• Almond: 2 magiramu net carbs (6 gramu yakazara carbs)
• Brazil nzungu: 1 magiramu net carbs (3 gramu yakazara carbs)
• Cashew: 8 magiramu net carbs (9 gramu yakazara carbs)
• Macadamia nzungu: 2 magiramu net carbs (4 gramu yakazara carbs)
• Pistachios: 5 magiramu net carbs (8 gramu yakazara carbs)
• Walnut: 2 magiramu net carbs (4 gramu yakazara carbs)
• Chia mbeu: 1 magiramu net carbs (12 gramu yakazara carbs)
• Flaxseed 0 magiramu net carbs (8 gramu yakazara carbs)
• Mbeu dzenhanga: 3 magiramu net carbs (5 gramu yakazara carbs)
• Sesame: 3 magiramu net carbs (7 gramu yakazara carbs)

berry michero

Zvibereko zvakawanda zvakanyanyisa mumakhahydrates kuti zvibatanidzwe mune ketogenic kudya. Asi michero inosiyana. Heino huwandu hwemakabhohaidhiretsi mu100 magiramu emamwe majiroji:

• Blackberry: 11 magiramu net carbs (16 gramu yakazara carbs)
• Blueberries: 9 magiramu net carbs (12 gramu yakazara carbs)
• Raspberry: 6 magiramu net carbs (12 gramu yakazara carbs)
• Strawberry: 7 magiramu net carbs (9 gramu yakazara carbs)

ruomba 

ruombaIyo mafuta anogona kudyiwa pane ketogenic kudya. Iyo ine chete inoteedzera huwandu hwemacarbohydrates pasevhisi.

muorivhi

muorivhiinopa hutano hwakafanana nemafuta emuorivhi. 10 maorivhi (34 magiramu) ane 2 gramu ehuwandu hwemakhahydrates uye 1 gramu yefiber. Izvi zvakaenzana ne 1 gramu ye net carbs, zvichienderana nehukuru.

Kofi isina zvinotapira uye tii

kofi ve tii zvisiri-carbohydrate zvinwiwa. Iine caffeine, iyo inokurumidza kukurumidza metabolism, inovandudza kutarisa uye mafungiro.

Chokoreti yakasviba uye cocoa powder

Chokoreti yakasviba ve kakao, Izvo zvinonaka zvitubu zve antioxidants. 28 magiramu echokoreti isina kusvibiswa (100% cocoa) ine 3 gramu yemambure carbs.

Hutano Ketogenic Snacks

Heano zvimwe zvekudya zvine hutano zvaunogona kushandisa kana uine nzara pakati pekudya:

• Nyama yakakora kana hove.
• Cheese.
• Chitsama chenzungu kana nzungu.
• Olive cheese.
• 1-2 mazai akabikwa.
• Iine 90% yecocoa chokoreti yakasviba.
• Mukaka wealmond uye mukaka wakaderera-carb
• yogurt yakazara-mafuta
• Strawberry.
• Zvikamu zvidiki zvezvasara kubva manheru apfuura.

Nzira yekuita sei Ketogenic Diet?

7-Day Ketogenic Diet List

Kuti ikubatsire kutanga, ngatigoverane muenzaniso we7-day ketogenic diet list. Iyi ketogenic yekudya rondedzero inopihwa kuti ikutungamirire. Unogona kuita shanduko dzinoenderana newe.

Muvhuro

• Chisvusvuro Bacon, mazai uye matomatisi.
• Lunch: Huku saladhi nemafuta omuorivhi uye feta cheese.
• Kudya kwemanheru: Veggie salmon yakabikwa mubhotela.

Chipiri

• Chisvusvuro Zai, tomato uye cheese omelet.
• Lunch: Almond mukaka, cocoa poda uye milkshake.
• Kudya kwemanheru: Meatballs, cheddar cheese nemiriwo.

Chitatu

• Chisvusvuro Bacon, mazai uye matomatisi.
• Lunch: Salad nemafuta omuorivhi uye avocado
• Kudya kwemanheru: Parmesan cheese, broccoli, saladi uye cutlet.

China

• Chisvusvuro Avocado uye mhiripiri, hanyanisi uye spicy omelet.
• Lunch: Chitsama chenzungu uye celery,
• Kudya kwemanheru: Huku nemuriwo.

Chishanu

• Chisvusvuro Unsweetened peanut butter, yogati.
• Lunch: Nyama yakabikwa mumafuta emuorivhi nemiriwo.
• Kudya kwemanheru: Koliflower nemiriwo yakasanganiswa.

Mugovera

• Chisvusvuro Vegetable uye cheese omelet.
• Lunch: Nyama uye cheese, nzungu.
• Kudya kwemanheru: Hove chena, mazai uye sipinashi zvakabikwa mumafuta omuorivhi.

Svondo

• Chisvusvuro Mazai ane howa, bhekoni.
• Lunch: Cheese uye burger.
• Kudya kwemanheru: Steak uye saladi.

Ketogenic Diet Mazano

• Zvokwadi gara kure nechikafu chakagadzikwa kana chaiswa pasuru. Kuti uwane chinangwa chako chekuderedza uremu, idya chikafu chepamba.
• Sarudza chikafu chine mavara chizere nekudya uye zvicherwa. Idya huwandu hushoma hwembatatisi uye sitiroberi. Dzivisa makeke, chokoreti yemukaka uye chingwa.
• Idya kudya kwako kare kuti unamatira kune kudya. Izvi zvichabatsirawo nekutarisa kwakaringana kweprotein, carbohydrate uye mafuta ekudya uye kusimudzira uremu.
• Kudya kwe ketogenic kunobvisa mvura yakawandisa kubva mumuviri. Nokudaro, zvakakosha kunwa mvura yakakwana. Wedzera kushandiswa kwemvura kusvika 10-11 magirazi pazuva.
• Kana wangotanga kudya, haufanire kuyerwa zuva nezuva. Kurasikirwa kwehuremu kunogona kunge kusina kufanana. Kunwa kwemvura uye kunyura kunogona kuve kwakasiyana pamazuva akasiyana, zvichikonzera madhigirii akasiyana ekurasikirwa.
• Tarisa pahutano hwehutano hwekudya kwekutanga, kuteverwa nekurema.
• Mazuva ekutanga ekudya anogona kunge ari dambudziko. Chido chekudya chichava chakanyanyisa. Kudzongonyedzwa kudiki kunobatsira kukunda zvishuwo izvi. Zvishoma nezvishoma, zvishuwo zvichaderera, sezvo ketogenic kudya pachayo kunoshanda sechishuwo chekudzvinyirira.

Ketogenic Dietary Supplements

• Spirulina

Spirulina Iri bhuruu-girinhi algae uye rine zvakawanda zveprotein. Kuitora sekuwedzera kunoderedza zvakanyanya LDL cholesterol muropa.

• Mafuta ehove

Omega 3 fatty acids mafuta ane hutano. Inonyanya kuwanikwa muhove dzine mafuta. Nekuda kwemaitiro asina kunaka ekudya, hatisi kuwana yakakwana omega 3 fatty acids inobatsira kudzikisa mazinga eropa retriglyceride. Naizvozvo, panogona kuve nekudikanwa kwekuwedzera iyi yakakosha mafuta acid.

• Sodium uye potassium zvinowedzera

sodium uye potasiumInobatsira kuchengetedza ropa remuviri uye acid-base pH, uye inogadzirisa mazinga emvura mumuviri. Sezvo iwe ucharasikirwa nemvura yakawanda panguva yekudya kwe ketogenic, iwe ucharasikirwawo yakawanda ye sodium uye potasium kubva mumuviri. Izvi zvinogona kutungamira mukuderera kwe insulin, insulin kuramba, kuderera kwemetabolism. Saka, zvakakosha kutora sodium uye potasium supplements. Wedzera munyu kumvura yako kana detox drink. Iwe unogona kusarudza yakaderera sodium munyu sarudzo.

• magnesium

magnesiumInogadzirisa BP, inodzivirira tsandanyama uye tsinga mabasa, inogadzirisa shuga yeropa uye inobatsira mapuroteni synthesis. Nokuti avo vari pakudya kwe ketogenic vanofanira kudya zvokudya zvakaderera-carb, dieters inodzivisa zvokudya zvakawanda zvine magnesium. Avo vari pakudya kwe ketogenic; Iwe unogona kutora magnesium supplements zuva nezuva. Asi yeuka kubvunza chiremba wako usati watora chero chekuwedzera.

• Vitamin D

Vhitamini D haingobatsiri chete kuchengetedza kusimba kwemapfupa, asiwo inobatsira mukutora magnesium. Inobatsira kukura kwemisumbu, kuderedza uremu uye inosimbisa hutachiona. Sezvo ketogenic diet is a low-carb, moderate-protein diet, zvingave zvakakosha kutora vitamin D kuwedzera kana iwe usingasviki kune zuva kwemaminetsi gumi zuva rega rega. Bvunza chiremba wako usati watora vhitamini D yekuwedzera.

Benefits yeKetogenic Diet

Chikafu che ketogenic chakatanga kusikwa kuti chishandiswe sechishandiso mukurapa kwezvirwere zvetsinga senge pfari. Zvidzidzo zvinoratidza kuti kudya kunobatsira kune dzakasiyana siyana dzehutano.

• Chirwere chemoyo: Iyo ketogenic yekudya inovandudza chirwere chemoyo njodzi zvinhu zvakaita semafuta emuviri, HDL mazinga, kumanikidzwa kweropa, uye shuga yeropa.

• Gomarara: Chikafu parizvino chinoshandiswa kurapa marudzi akasiyana egomarara uye kunonotsa kukura kwemamota.

• Chirwere cheAlzheimer: Kudya kunoderedza zviratidzo zveAlzheimer uye kunononoka kufambira mberi kwechirwere.

• Pfari: Zvidzidzo zvakaratidza kuti chikafu che ketogenic chinoderedza zvakanyanya kubatwa muvana vane pfari.

• Chirwere cheParkinson: Imwe ongororo yakawana kuti kudya kwakabatsira kuvandudza zviratidzo zvechirwere cheParkinson.

• Polycystic ovary syndrome: ketogenic kudya, polycystic ovary syndromeInoderedza insulin kukosha, iyo inogona kuita basa rakakosha mukati

• Kukuvara kwehuropi: Chidzidzo chemhuka chakawana kuti chinokurudzira kupora mushure mekukuvara kwehuropi.

• Undercover: Kuderedza mazinga e insulin uye kudya shuga shoma kana chikafu chakagadzikiswa kunobvisa mburwa 

Kukuvadza kweKetogenic Diet

Kunyange zvazvo chikafu che ketogenic chisingakuvadzi kune vanhu vane utano hwakanaka, mamwe migumisiro inogona kuitika muchikamu chekutanga apo muviri unogadzirisa.

• Izvi zvinonzi "keto flu" uye kazhinji inopera mukati memazuva mashoma. Keto flu inokonzera kuneta, inokanganisa kushanda kwepfungwa, inowedzera nzara, inokonzeresa matambudziko ekurara, kusvotwa, kugumbuka kwekugaya, uye inoderedza kurovedza muviri.
• Kuti udzikise izvi, unogona kuedza imwe yakaderera-carb kudya kwemavhiki mashoma ekutanga. Izvi zvinodzidzisa muviri kupisa mafuta akawanda usati wabvisa zvachose makabhohaidhiretsi.
• Kudya kwe ketogenic kunogonawo kushandura mvura yemuviri uye mineral balance. Nechikonzero ichi, unogona kuwedzera munyu mukudya kana kutora mineral supplements.

Kwakabva: 1, 2, 3