Mokhoa oa ho etsa lijo tsa Ketogenic? Lethathamo la Lijo tsa Ketogenic tsa Matsatsi a 7

Lijo tsa ketogenic ke lijo tse nang le carb e tlase, tse nang le mafura a mangata. Liphuputso tse ngata li bontšitse hore lijo tsa ketogenic li sebetsa haholo ho theola boima ba 'mele. Ntle le ho fana ka tahlehelo ea boima ba 'mele, e sebetsa hantle bakeng sa lefu la tsoekere, mofets'e, lefu la sethoathoa le lefu la Alzheimer's.

Lijo tsa Ketogenic ke eng?

Lijo tsa ketogenic, tse tsejoang hape e le lijo tsa keto, Lijo tsa Atkins Ke lijo tse nang le lik'habohaedreite tse tlase haholo, tse nang le mafura a mangata a nang le lintho tse tšoanang le lijo tse tlaase tsa carb. E ikemiselitse ho fokotsa haholo ho ja lik'habohaedreite le ho nkela lik'habohaedreite sebaka ka mafura. Ho fokotsa lik'habohaedreite ho beha 'mele boemong ba metabolism bo bitsoang ketosis.

Liprotheine le lik'habohaedreite li fetoha tsoekere 'meleng, empa eseng mafura. Glucose e feteletseng e fetoha mafura. Leha ho le joalo, tabeng ea lijo tsa ketogenic, 'mele o haelloa ke lik'habohaedreite kapa liprotheine. E siea 'mele o se na boikhethelo haese ho sebelisa mafura e le mohloli oa matla. 

Kaha mafura a ke ke a fetoloa glucose, a fetoloa limolek'hule tsa ketone. Mokhoa ona o tsejoa e le ketosis. Ha ketosis e qala, li-ketone li sebelisoa e le mafura ho e-na le lik'habohaedreite kapa tsoekere. Sena se thusa 'mele ho chesa mafura a bolokiloeng le ho theola boima ba' mele.

Lijo tsa ketogenic li fokotsa haholo tsoekere ea mali le maemo a insulin. Ho eketseha ha li-ketone ho bile le melemo e mengata.

Mefuta ea Lijo tsa Ketogenic

Ho na le mefuta e fapaneng ea lijo tsa ketogenic:

• Lijo tse tloaelehileng tsa ketogenic: Ena ke lijo tse nang le carb e tlase haholo, liprotheine tse itekanetseng, le lijo tse mafura a mangata. Ka tloaelo e na le 75% ea mafura, 20% ea protheine le 5% feela ea lik'habohaedreite.

• Lijo tsa cyclical ketogenic: Lijo tsena li na le linako tse phahameng tsa carb, tse kang matsatsi a 5 a ketogenic a lateloa ke matsatsi a 2 a phahameng a carb.

• Lijo tse reriloeng tsa ketogenic: Lijo tsena li ikemiselitse ho ja lik'habohaedreite nakong ea koetliso.

• Lijo tse nang le protheine e phahameng ea ketogenic: Sena se tšoana le lijo tse tloaelehileng tsa ketogenic empa li na le protheine e ngata. Karolelano ke boholo ba 60% ea mafura, 35% ea protheine le 5% ea lik'habohaedreite.

Ke lijo tse tloaelehileng feela le tse phahameng tsa protheine ea ketogenic tse ithutoang haholo. Lijo tsa cyclic kapa tse lebisitsoeng tsa ketogenic ke mekhoa e tsoetseng pele haholo. E sebelisoa haholo ke baetsi ba 'mele kapa baatlelete. Lintlha tse fanoeng ka tlase hangata li sebetsa ho lijo tse tloaelehileng tsa ketogenic.

Na Lijo tsa Ketogenic li Lahla Boima?

lijo tsa ketogenic, Ke lijo tse sebetsang hantle bakeng sa ho phekola maloetse le ho theola boima ba 'mele. Liphuputso li bontšitse hore lijo tsa ketogenic li sebetsa haholo ho feta lijo tse fokolang mafura. Hobane liprotheine tse ngata li jeoa lijong tsena. Ho eketseha ha li-ketone ho theola tsoekere ea mali le ho ntlafatsa kutloisiso ea insulin. Sena se boetse se sebetsa ho theola boima ba 'mele.

Seo u sa lokelang ho se ja lijong tsa Ketogenic

Lijo leha e le life tse nang le lik'habohaedreite tse ngata lijong li lokela ho atamela hole. Mona ke lethathamo la lintho tse sa lokelang ho jeoa lijong tsa ketogenic:

• Lijo tse tsoekere: Soda, lero, smoothie, kuku, ice cream, lipompong, joalo-joalo.
• Lijo-thollo kapa starch: Lihlahisoa tse entsoeng ka koro, raese, pasta, lijo-thollo, joalo-joalo.

• Litholoana: Litholoana tsohle, ntle le litholoana tse nyane tse kang fragole.

• Linaoa kapa linaoa: Lierekisi, linaoa, lentile, lierekisi, joalo-joalo.

• Meroho le li-tubers: Litapole, litapole, lihoete, joalo-joalo.

• Lihlahisoa tse nang le mafura a tlase kapa lijo: Tsena li sebetsa haholo 'me boholo ba tsona li na le lik'habohaedreite tse ngata.

• Li-condiments tse ling kapa li-sauces: Hangata tsena li na le tsoekere le mafura a sa pheleng hantle.

• Mafura a sa pheleng hantle: Oli ea meroho e entsoeng, mayonnaise, joalo-joalo. 

• Joala: Lino tse ngata tse tahang li u ntša ketosis ka lebaka la lik'habohaedreite tsa tsona.

• Lijo tse se nang tsoekere: Maemong a mang, e ka ama maemo a ketone. lino tse tsoekere li phahame lijong tsena. Tsena li boetse li sebetsoa haholo.

Seo u lokelang ho se ja ka Lijo tsa Ketogenic?

Tšebeliso ea lik'habohaedreite lijong tsa ketogenic e lekanyelitsoe ho ligrama tse 20 ho isa ho tse 50 ka letsatsi. Ho fana ka chelete ena, re lokiselitse lethathamo la seo u ka se jang lijong tsa ketogenic.

lihlahisoa tsa leoatle

Pisces ve likhofu Lijo tse loketseng lijo tsa ketogenic. Palo ea lik'habohaedreite tse likhetleng tse fapaneng lia fapana. Ka mohlala, li-shrimp le crab ha li na lik'habohaedreite, ha shellfish tse ling li na le lik'habohaedreite. Mona ke palo ea lik'habohaedreite ka ligrama tse 100 tsa mefuta e meng ea likhofu:

• Scallops: 4 dikgerama
• Li-mussels: ligrama tse 4
• Octopus: 4 dikgerama
• Li-oyster: ligrama tse 3
• Squid: 3 dikgerama

meroho e tlaase ea carb

Meroho e se nang setache e na le lik'hilojule tse fokolang le lik'habohaedreite. Meroho e na le fiber, eo 'mele o ke keng oa e sila le ho monya joaloka lik'habohaedreite tse ling. Ka hona, hoa hlokahala ho sheba palo ea net carb. Lentsoe "net carbs" le bolela lik'habohaedreite tse monngoang ke 'mele. Meroho e mengata e na le li-carbs tse nyane haholo. Ntle le meroho e nang le setache e kang litapole, litapole kapa li-beet. Meroho e nang le carb e tlase e ka jeoang lijong tsa ketogenic e kenyelletsa:

• Asparagase
• broccoli
• Khábeche
• kholifolaoa
• Komokomore
• Green beans
• eggplant
• Khábeche
• lettuce
• sefate sa mohloaare
• Pepere (haholo-holo e tala)
• Spinach
• tamati
• Mokopu

chisi

Ho na le mefuta e makholo ea chisi. Ba bangata ba na le lik'habohaedreite tse fokolang haholo 'me ba na le mafura a mangata. Ka hona, e nepahetse bakeng sa lijo tsa ketogenic. Mona ke lichisi tse nang le lik'habohaedreite tse tlase:

• Cheese e putsoa
• Cheddar
• Kase e bitsoang Cottage cheese
• Cheese ea tranelate
• feta chisi
• Cheese ea pōli
• Cheese ea Hellim
• Cheese ea Mozzarella
• Cheese ea Parmesan
• Chisi ea leleme

avocado

avocadoHo na le ligrama tse 100 tsa lik'habohaedreite ka ligrama tse 9 tsa eona. 7 ea tsona ke fiber, kahoo palo ea carb ea net ke ligrama tse 2 feela.

Nama le likhoho

Nama le likhoho ke lijo tsa mantlha tsa lijo tsa ketogenic. Nama e ncha le likhoho ha li na lik'habohaedreite. Ke mohloli oa protheine ea boleng bo phahameng e tsejoang ho thusa ho boloka mesifa ea mesifa ha e ntse e le lijo tse tlaase haholo tsa carb.

lehe

1 e kholo leheE na le ka tlase ho 1 gram ea lik'habohaedreite le ligrama tse 6 tsa protheine. Ke lijo tse nepahetseng bakeng sa lijo tsa ketogenic.

yoghurt e bonolo

Yoghurt e bonolo ke lijo tse nang le protheine e ngata. Le hoja e na le lik'habohaedreite, e ka jeoa ka mokhoa o itekanetseng ho lijo tsa ketogenic. Ligrama tse 105 tsa yogurt e bonolo li fana ka ligrama tse 4 tsa lik'habohaedreite le ligrama tse 9 tsa protheine. 

oli ea mohloaare

oli ea mohloaaree fana ka melemo e tsotehang bakeng sa pelo. Oli ea mohloaare, e leng mohloli oa mafura a hloekileng, ha e na lik'habohaedreite. 

Kokonate oli

Kokonate olie na le thepa e ikhethang e loketseng lijo tsa ketogenic. Haholo-holo e na le "medium chain triglycerides" (MCTs). Li-MCT li nkoa ka kotloloho ke sebete. E fetoloa ho li-ketone kapa e sebelisoa e le mohloli o potlakileng oa matla.

Linate le peo

Linate mme dipeo ke dijo tse mafura a mangata le tse tlase haholo. Linate tsohle le lipeo li na le lik'habohaedreite tse tlase. Boleng ba lik'habohaedreite ka ligrama tse 28 tsa linate le lipeo tse tsebahalang:

• Almonde: Ligrama tse 2 tsa carbs (ligrama tse 6 tsa carbs kaofela)
• Brazil nuts: Ligrama tse 1 tsa carbs (ligrama tse 3 tsa carbs kaofela)
• Cashew: Ligrama tse 8 tsa carbs (ligrama tse 9 tsa carbs kaofela)
• Linate tsa Macadamia: Ligrama tse 2 tsa carbs (ligrama tse 4 tsa carbs kaofela)
• Li-pistachios: Ligrama tse 5 tsa carbs (ligrama tse 8 tsa carbs kaofela)
• Walnut: Ligrama tse 2 tsa carbs (ligrama tse 4 tsa carbs kaofela)
• Peo ea Chia: Ligrama tse 1 tsa carbs (ligrama tse 12 tsa carbs kaofela)
• Flaxseed: Ligrama tse 0 tsa carbs (ligrama tse 8 tsa carbs kaofela)
• Peo ea mokopu: Ligrama tse 3 tsa carbs (ligrama tse 5 tsa carbs kaofela)
• Sesame: Ligrama tse 3 tsa carbs (ligrama tse 7 tsa carbs kaofela)

litholoana tsa monokotsoai

Litholoana tse ngata li na le lik'habohaedreite tse ngata hoo li ke keng tsa kenyelletsoa lijong tsa ketogenic. Empa monokotšoai ke mokhelo. Mona ke palo ea lik'habohaedreite ka ligrama tse 100 tsa monokotsoai o mong:

• Blackberry: Ligrama tse 11 tsa carbs (ligrama tse 16 tsa carbs kaofela)
• Blueberries: Ligrama tse 9 tsa carbs (ligrama tse 12 tsa carbs kaofela)
• Raspberi: Ligrama tse 6 tsa carbs (ligrama tse 12 tsa carbs kaofela)
• Strawberry: Ligrama tse 7 tsa carbs (ligrama tse 9 tsa carbs kaofela)

botoro 

botoroKe mafura a ka jeoang ka lijo tsa ketogenic. E na le likaroloana feela tsa lik'habohaedreite ha ho sebetsoa.

sefate sa mohloaare

sefate sa mohloaaree fana ka melemo ea bophelo bo botle joalo ka oli ea mohloaare. Li-olives tse 10 (ligrama tse 34) li na le ligrama tse 2 tsa kakaretso ea lik'habohaedreite le gram e le 'ngoe ea fiber. Sena se lekana le hoo e ka bang 1 gram ea net carbs, ho itšetlehile ka boholo.

Kofi le tee e sa tsoekere

kofi ve tee lino tse se nang lik'habohaedreite. E na le caffeine, e potlakisang metabolism, e ntlafatsa tlhokomelo le maikutlo.

Chokolete e lefifi le phofo ea cocoa

Chokolete e lefifi ve cocoa, Ke mehloli e monate ea li-antioxidants. Ligrama tse 28 tsa chokolete e sa tsoekere (100% cocoa) e na le ligrama tse 3 tsa carbs.

Lijo tse monate tsa Ketogenic

Mona ke li-snacks tse phetseng hantle tseo u ka li sebelisang ha u lapile lipakeng tsa lijo:

• Nama kapa tlhapi e mafura.
• Cheese.
• Letlapa la linate kapa linate.
• Cheese ea mohloaare.
• 1-2 mahe a phehiloeng.
• E na le 90% cocoa chokolete e lefifi.
• Lebese la almonde le lebese le tlaase la carb
• yogurt e nang le mafura a mangata
• Strawberry.
• Likarolo tse nyane tse setseng ho tloha mantsiboeeng a fetileng.

Mokhoa oa ho etsa lijo tsa Ketogenic?

Lethathamo la Lijo tsa Ketogenic tsa Matsatsi a 7

Ho o thusa ho qala, a re arolelaneng mohlala oa lenane la lijo tsa ketogenic tsa matsatsi a 7. Lenane lena la lijo tsa ketogenic le fanoa ho u tataisa. U ka etsa liphetoho tse u tšoanelang.

Mantaha

• Lijo tsa hoseng: Bacon, mahe le tamati.
• Lijo tsa motšeare: Salate ea khoho e nang le oli ea mohloaare le feta cheese.
• Lijo tsa mantsiboea: Veggie salmon e phehiloeng ka botoro.

Labobeli

• Lijo tsa hoseng: Omelet ea lehe, tamati le chisi.
• Lijo tsa motšeare: Lebese la almonde, phofo ea cocoa le milkshake.
• Lijo tsa mantsiboea: Meatballs, chisi ea cheddar le meroho.

Laboraro

• Lijo tsa hoseng: Bacon, mahe le tamati.
• Lijo tsa motšeare: Salate e nang le oli ea mohloaare le avocado
• Lijo tsa mantsiboea: Parmesan chisi, broccoli, salate le cutlet.

Labone

• Lijo tsa hoseng: Avocado le pepere, onion le omelet e monate.
• Lijo tsa motšeare: Sekhahla sa linate le celery,
• Lijo tsa mantsiboea: Khoho e nang le meroho.

Labohlano

• Lijo tsa hoseng: Botoro ea peanut e sa tsoekere, yogurt.
• Lijo tsa motšeare: Nama e phehiloeng ka oli ea mohloaare e nang le meroho.
• Lijo tsa mantsiboea: Koliflower le meroho e tsoakiloeng.

Moqebelo

• Lijo tsa hoseng: Omelet ea meroho le chisi.
• Lijo tsa motšeare: Nama le chisi, linate.
• Lijo tsa mantsiboea: Litlhapi tse tšoeu, mahe le spinach tse phehiloeng ka oli ea mohloaare.

Sontaha

• Lijo tsa hoseng: Mahe a nang le li-mushroom, bacon.
• Lijo tsa motšeare: Cheese le burger.
• Lijo tsa mantsiboea: Steak le salate.

Malebela a Lijo tsa Ketogenic

• Ka sebele u lule hole le lijo tse entsoeng kapa tse pakiloeng. Ho finyella sepheo sa hau sa ho theola boima ba 'mele, ja lijo tse entsoeng lapeng.
• Khetha lijo tse mebala-bala tse tletseng limatlafatsi le liminerale. E-ja palo e fokolang ea litapole le fragole. Qoba likuku, chokolete ea lebese le bohobe.
• Ja lijo tsa hau pele ho nako ho khomarela lijo. Sena se tla thusa hape ka ho beha leihlo ka nepo liprotheine, lik'habohaedreite le mafura le ho khothaletsa tahlehelo ea boima ba 'mele.
• Lijo tsa ketogenic li tlosa metsi a mangata 'meleng. Ka hona, ke habohlokoa ho noa metsi a lekaneng. Eketsa tšebeliso ea metsi ho likhalase tse 10-11 ka letsatsi.
• Hang ha u qala ho ja, ha ho hlokahale hore u be le boima ba letsatsi le letsatsi. Ho lahleheloa ke boima ba 'mele ho ka' na ha se ke ha tšoana. Ho noa le ho monya metsi ho ka fapana ka matsatsi a fapaneng, ho fella ka ho theola boima ba 'mele.
• Tsepamisa maikutlo melemo ea bophelo bo botle ba lijo pele, ho lateloa ke ho theola boima ba 'mele.
• Matsatsi a seng makae a pele a lijo e ka ba phephetso e itseng. Takatso ea ho ja e tla ba e feteletseng. Tšitiso e nyenyane e thusa ho hlōla litakatso tsena. Butle-butle, litakatso li tla fokotseha, kaha lijo tsa ketogenic ka boeona li sebetsa e le khatello ea takatso ea lijo.

Ketogenic Dietary Supplements

• Spirulina

Spirulina Ke algae e botala bo boputsoa mme boholo ba eona e na le protheine. Ho e nka e le tlatsetso ho theola cholesterol ea LDL haholo maling.

• Oli ea litlhapi

Omega 3 fatty acids ke mafura a phetseng hantle. E fumaneha haholo litlhaping tse mafura. Ka lebaka la mekhoa e mebe ea ho ja, ha re fumane omega 3 fatty acids e lekaneng e thusang ho theola maemo a triglyceride maling. Ka hona, ho ka 'na ha hlokahala hore ho eketsoe acid ena ea bohlokoa ea mafura.

• Lisebelisoa tsa sodium le potasiamo

sodium le potasiamoE thusa ho boloka khatello ea mali ea 'mele le pH-acid-base, le ho laola maemo a metsi' meleng. Kaha u tla lahleheloa ke metsi a mangata nakong ea lijo tsa ketogenic, u tla boela u lahleheloe ke sodium le potasiamo e ngata 'meleng. Sena se ka lebisa ho fokotseheng ha insulin, ho hanyetsa insulin, ho fokotsa sekhahla sa metabolism. Ka hona, ho bohlokoa ho nka li-supplement tsa sodium le potasiamo. Kenya letsoai metsing a hau kapa seno sa detox. U ka khetha likhetho tse tlase tsa letsoai la sodium.

• magnesium

magnesiumE laola khatello ea mali, e sireletsa mesifa le methapo ea kutlo, e laola tsoekere ea mali le ho thusa protheine synthesis. Hobane ba jang lijo tsa ketogenic ba lokela ho ja lijo tse nang le carb e tlaase, dieters e qoba lijo tse ngata tse nang le magnesium. Ba leng lijong tsa ketogenic; U ka nka li-supplement tsa magnesium letsatsi le letsatsi. Empa hopola ho buisana le ngaka pele u nka tlatsetso efe kapa efe.

• Vithamine D

Vithamine D ha e thuse feela ho boloka masapo, empa hape e thusa ho monya magnesium. E thusa ho hola ha mesifa, ho theola boima ba 'mele le ho matlafatsa sesole sa' mele. Kaha lijo tsa ketogenic ke lijo tse nang le lik'habohaedreite tse fokolang, tse nang le protheine e itekanetseng, ho ka 'na ha hlokahala hore u nke tlatsetso ea vithamine D haeba u sa pepesehe letsatsing bonyane metsotso ea 10 letsatsi ka leng. Ikopanye le ngaka ea hau pele u noa tlatsetso ea vithamine D.

Melemo ea Lijo tsa Ketogenic

Lijo tsa ketogenic qalong li ne li bōpiloe bakeng sa ho sebelisoa e le sesebelisoa sa ho phekola mafu a kelello a kang lefu la sethoathoa. Liphuputso li bontša hore lijo li na le molemo bakeng sa mefuta e mengata ea bophelo bo botle.

• Lefu la pelo: Lijo tsa ketogenic li ntlafatsa maemo a kotsi a lefu la pelo joalo ka mafura a 'mele, maemo a HDL, khatello ea mali le tsoekere ea mali.

• Kankere: Lijo ha joale li sebelisoa ho phekola mefuta e fapaneng ea mofetše le ho liehisa ho hola ha lihlahala.

• Lefu la Alzheimer: Lijo li fokotsa matšoao a lefu la Alzheimer 'me li liehisa tsoelo-pele ea lefu lena.

• Sethoathoa: Liphuputso li bontšitse hore lijo tsa ketogenic li fokotsa haholo ho tsieleha ho bana ba sethoathoa.

• Lefu la Parkinson: Phuputso e 'ngoe e fumane hore lijo li thusa ho ntlafatsa matšoao a lefu la Parkinson.

• Polycystic ovary syndrome: lijo tsa ketogenic, lefu la polycystic ovaryE fokotsa boleng ba insulin, e ka bapalang karolo ea bohlokoa ho

• Likotsi tsa boko: Phuputso ea liphoofolo e fumane hore e khothalletsa ho hlaphoheloa ka mor'a kotsi ea boko.

• Sekoahelo: Ho theola maemo a insulin le ho ja tsoekere e nyane kapa lijo tse lokisitsoeng ho tlosa makhopho 

Likotsi tsa Lijo tsa Ketogenic

Le hoja lijo tsa ketogenic li se kotsi ho batho ba phetseng hantle, litla-morao tse ling li ka 'na tsa hlaha sethaleng sa pele ha' mele o fetoha.

• Sena se bitsoa "keto flu" 'me hangata e fela ka mor'a matsatsi a seng makae. Keto flu e baka mokhathala, e ama ts'ebetso ea kelello, e eketsa tlala, e baka mathata a boroko, ho nyekeloa ke pelo, ho hlohlona ha tšilo ea lijo, 'me e fokotsa ts'ebetso ea boikoetliso.
• Ho fokotsa sena, o ka leka lijo tse ling tsa carb e tlase libekeng tse 'maloa tsa pele. Sena se ruta 'mele ho chesa mafura a mangata pele o felisa lik'habohaedreite ka ho feletseng.
• Lijo tsa ketogenic li ka boela tsa fetola tekanyo ea metsi le liminerale 'meleng. Ka lebaka lena, o ka eketsa letsoai le eketsehileng lijong kapa ho nka li-supplement tsa diminerale.

Litšupiso: 1, 2, 3