Ungayenza njani i-Ketogenic Diet? Uluhlu lwe-7-Day Ketogenic Diet

Ukutya kwe-ketogenic yi-carb ephantsi, ukutya okunamafutha amaninzi. Izifundo ezininzi zibonise ukuba ukutya kwe ketogenic kusebenza kakhulu ekulahlekeni kobunzima. Ukongeza ekuboneleleni ngokuncipha kobunzima, iyasebenza nakwisifo seswekile, umhlaza, ukuxhuzula kunye nesifo sika-Alzheimer.

Yintoni i-Ketogenic Diet?

Ukutya okune-ketogenic, okwabizwa ngokuba kukutya kwe keto, Atkins ukutya Kukutya okune-carb ephantsi kakhulu, okunamafutha amaninzi okufana nokutya okune-carb ephantsi. Ijolise ekunciphiseni kakhulu ukuthathwa kwe-carbohydrate kwaye ithathe indawo ye-carbohydrates ngamafutha. Ukunciphisa i-carbohydrates kubeka umzimba kwimeko ye-metabolic ebizwa ngokuba yi-ketosis.

Iiprotheyini kunye neecarbohydrates zijika zibe yiglucose emzimbeni, kodwa zingabi ngamafutha. I-glucose egqithisileyo ijika ibe ngamafutha. Nangona kunjalo, kwimeko yokutya kwe-ketogenic, umzimba unqatshelwe i-carbohydrates okanye iiprotheni. Iwushiya umzimba ungenandlela yokukhetha ngaphandle kokusebenzisa amafutha njengomthombo wamandla. 

Ekubeni amanqatha akakwazi ukuguqulwa kwi-glucose, aguqulwa abe yi-molecule ye-ketone. Le nkqubo yaziwa ngokuba ketosis. Xa i-ketosis iqala, ii-ketones zisetyenziswa njengamafutha endaweni yeecarbohydrates okanye iswekile. Oku kunceda umzimba ukuba utshise amanqatha agciniweyo kwaye unciphise umzimba.

Ukutya kwe-ketogenic kunciphisa kakhulu iswekile yegazi kunye namanqanaba e-insulin. Ukwandisa ii-ketones kuneenzuzo ezininzi.

Iintlobo zokutya kweKetogenic

Kukho iintlobo ezahlukeneyo zokutya kwe-ketogenic:

• Ukutya okuqhelekileyo kwe-ketogenic: Oku kukutya okune-carb ephantsi kakhulu, i-moderate-protein, kunye nokutya okunamafutha amaninzi. Ngokuqhelekileyo iqulethe i-75% yamanqatha, i-20% yeprotheni kunye ne-5% ye-carbohydrates kuphela.

• Ukutya kwe-cyclical ketogenic: Oku kutya kuqulethwe ngamaxesha aphezulu e-carb, njengeentsuku ze-5 ketogenic ezilandelwa yi-2 yeentsuku eziphezulu ze-carb.

• Ukutya okujoliswe kuko ketogenic: Oku kutya kujolise ekutyeni iicarbohydrates ngexesha loqeqesho.

• Ukutya okuphezulu kweprotheyini ye-ketogenic: Oku kufana nokutya okuqhelekileyo kwe-ketogenic kodwa kunye neeprotheyini ezininzi. Umlinganiselo ubukhulu becala ngama-60% amafutha, ama-35% eprotheyini kunye ne-5% yeecarbohydrates.

Ukutya okusemgangathweni kuphela kunye neprotheni ephezulu ye-ketogenic ifundwe ngokubanzi. Izidlo ze-ketogenic zebhayisikile okanye ezijoliswe kuzo ziindlela eziphambili. Isetyenziswa ikakhulu ngabakhi bomzimba okanye iimbaleki. Ulwazi olunikwe ngezantsi lusebenza kakhulu kwi-standard ketogenic diet.

Ngaba i-Ketogenic Diet ilahlekelwa ubunzima?

ukutya kwe ketogenic, Kukutya okusebenzayo ukunyanga izifo kunye nokunciphisa umzimba. Uphononongo lubonise ukuba ukutya kwe-ketogenic kusebenza ngakumbi kunokutya okunamafutha aphantsi. Ngenxa yokuba iprotheni eninzi idliwe kule ndlela yokutya. Ukwandisa i-ketones kunciphisa iswekile yegazi kunye nokuphucula ukuvakalelwa kwe-insulin. Oku kusebenza kwakhona ekulahlekeni kwesisindo.

Yintoni ongayidli kwi-Ketogenic Diet

Nakuphi na ukutya okunomxholo ophezulu we-carbohydrate ekudleni kufuneka kusondele kumgama. Nalu uluhlu lwezinto ezingafanele zidliwe kwi-ketogenic diet:

• Ukutya okuneswekile: I-Soda, ijusi, i-smoothie, ikhekhe, i-ayisikrimu, i-candy, njl.
• Iisiriyeli okanye istatshi: Iimveliso ezisekelwe kwingqolowa, irayisi, i-pasta, i-cereal, njl.

• Iziqhamo: Zonke iziqhamo, ngaphandle kweziqhamo ezincinci ezifana namaqunube.

• Iimbotyi okanye iimbotyi: Ii-ertyisi, iimbotyi, iilentile, ii-ertyisi, njl.

• Iingcambu zemifuno kunye ne-tubers: Iitapile, iibhatata, iminqathe, njl.

• Ngamafutha aphantsi okanye iimveliso zokutya: Ezi zicutshungulwe kakhulu kwaye ubukhulu becala ziphezulu kwiicarbohydrates.

• Ezinye ii-condiments okanye iisosi: Ezi zihlala zineswekile kunye namafutha angekho mpilweni.

• Amafutha angenampilo: I-oyile yemifuno esetyenzisiweyo, i-mayonnaise, njl. 

• Utywala: Iziselo ezinxilisayo ezininzi ziyakukhupha kwi-ketosis ngenxa yesiqulatho secarbohydrates.

• Ukutya okungenaswekile: Kwezinye iimeko, kunokuchaphazela amanqanaba e-ketone. utywala utywala ziphezulu koku kutya. Ezi nazo zicutshungulwa kakhulu.

Yintoni onokuyidla kwi-Ketogenic Diet?

Ukusetyenziswa kwe-carbohydrate kwi-ketogenic yokutya kunqunyelwe kwi-20 ukuya kwi-50 grams ngosuku. Ukubonelela ngesi sixa, silungiselele uluhlu lwezinto onokuthi uzidle kwi-ketogenic diet.

UDeniz ürünleri

Pisces ve oonokrwece Ukutya okufanelekileyo kwi-ketogenic diet. Umthamo wecarbohydrates kwiishellfish ezahlukeneyo uyahluka. Ngokomzekelo, i-shrimp kunye ne-crab ayinayo i-carbohydrates, ngelixa ezinye i-shellfish ziqukethe i-carbohydrates. Nasi isixa seecarbohydrates kwi-100 grams yezinye iindidi zeshellfish:

• I-Scallops: 4 grams
• Iimbaza: 4 grams
• I-Octopus: 4 grams
• Iimbatyisi: 3 grams
• Squid: 3 grams

imifuno ephantsi kwe-carb

Imifuno engekho-starchy iphantsi kwiikhalori kunye ne-carbohydrates. Imifuno iqulethe i-fiber, apho umzimba awukwazi ukwetyisa nokufunxa njengezinye iicarbohydrates. Ngoko ke, kuyimfuneko ukujonga i-net carb count. Igama elithi carbs net libhekisa kwiicarbohydrates ezifunxwa ngumzimba. Imifuno emininzi iqulethe i-carbs encinci kakhulu. Ngaphandle kwemifuno enesitatshi efana neitapile, ibhatata okanye iibeet. Imifuno ene-carb ephantsi enokuthi isetyenziswe kwi-ketogenic diet ibandakanya:

• I-asparagus
• broccoli
• Ikhaphetshu
• cauliflower
• Netyhukhamba
• Iimbotyi eziluhlaza
• seqanda
• Ikhaphetshu
• lettuce
• olive
• Pepper (ingakumbi eluhlaza)
• isipinatshi
• iitumato
• Ithanga

cheese

Kukho amakhulu eentlobo zamasi. Uninzi lwazo luphantsi kakhulu kwiicarbohydrates kunye namafutha amaninzi. Ke ngoko, ilungele ukutya kwe ketogenic. Nazi ezinye iitshizi ezisezantsi kwicarbohydrates:

• Itshizi eluhlaza
• Cheddar
• Isonka samasi se-Cottage
• Icwambu lesonka samasi
• i-feta cheese
• Itshizi yebhokhwe
• Hellim samasi
• IMozzarella
• Itshizi yeParmesan
• Itshizi yomtya

avocado

avocadoKukho i-100 grams ye-carbohydrates kwi-9 grams yayo. Ezisi-7 kuzo ziyifayibha, ngoko ke inani le-carb eseleyo yi-2 grams nje.

Inyama kunye neenkukhu

Inyama kunye neenkukhu kukutya okusisiseko kwi-ketogenic diet. Inyama entsha kunye nenkukhu ayinazo iicarbohydrates. Ingumthombo weprotheyini ephezulu eyaziwayo ekuncedeni ukugcina ubunzima bemisipha ngelixa kukutya okuphantsi kakhulu kwe-carb.

iqanda

1 enkulu iqandaIqulethe ngaphantsi kwe-1 gram ye-carbohydrates kunye ne-6 grams yeprotheni. Kukutya okufanelekileyo kokutya kwe-ketogenic.

iyogathi nje

Iyogathi engenanto kukutya okuphezulu kweprotheyini. Nangona iqulethe i-carbohydrates, inokudliwa ngokumodareyitha kwi-ketogenic diet. I-105 grams ye-yogurt ecacileyo inika i-4 grams ye-carbohydrates kunye ne-9 grams yeprotheni. 

namafutha omnquma

namafutha omnqumainika iingenelo ezichukumisayo zentliziyo. Ioyile yomnquma, eyona nto ingumthombo wamafutha acocekileyo, ayinazo iicarbohydrates. 

Ioli yekokonathi

Ioli yekokonathiineempawu ezizodwa ezifanelekileyo kwi-ketogenic diet. Iqukethe i-medium chain triglycerides (MCTs). Ii-MCT zithathwa ngokuthe ngqo sisibindi. Iguqulwa ibe yi-ketones okanye isetyenziswe njengomthombo wamandla okhawulezayo.

Amandongomane kunye nembewu

Amantongomane kwaye imbewu kukutya okunamafutha aphezulu kunye ne-low-carb. Onke amandongomane kunye neembewu ziphantsi kwi-net carbs. Amaxabiso eCarbohydrate nge-28 grams yamantongomane adumileyo kunye nembewu:

• Iamangile: I-2 grams ye-carbohydrates (i-6 grams iyonke i-carbs)
• Brazil nuts: I-1 grams ye-carbohydrates (i-3 grams iyonke i-carbs)
• I-Cashew: I-8 grams ye-carbohydrates (i-9 grams iyonke i-carbs)
• Macadamia nuts: I-2 grams ye-carbohydrates (i-4 grams iyonke i-carbs)
• IiPistachios: I-5 grams ye-carbohydrates (i-8 grams iyonke i-carbs)
• IWalnut: I-2 grams ye-carbohydrates (i-4 grams iyonke i-carbs)
• Iimbwe zechai: I-1 grams ye-carbohydrates (i-12 grams iyonke i-carbs)
• Imbewu yeflakisi: I-0 grams ye-carbohydrates (i-8 grams iyonke i-carbs)
• Imbewu yethanga: I-3 grams ye-carbohydrates (i-5 grams iyonke i-carbs)
• Isesame: I-3 grams ye-carbohydrates (i-7 grams iyonke i-carbs)

iziqhamo zamaqunube

Uninzi lweziqhamo ziphezulu kakhulu kwi-carbohydrates ukuba zifakwe kwi-ketogenic diet. Kodwa amaqunube ahlukile. Nasi isixa seecarbohydrates kwi-100 grams yamanye amaqunube:

• Iqunube: I-11 grams ye-carbohydrates (i-16 grams iyonke i-carbs)
• Amaqunube: I-9 grams ye-carbohydrates (i-12 grams iyonke i-carbs)
• Irasbheri: I-6 grams ye-carbohydrates (i-12 grams iyonke i-carbs)
• Ndingathanda ipere yezinto zokukhafula kwiishethi: I-7 grams ye-carbohydrates (i-9 grams iyonke i-carbs)

ibhotolo 

ibhotoloNgamafutha anokutya kwi-ketogenic diet. Iqulethe kuphela izixa zecarbohydrates ngokuphakwa.

olive

oliveibonelela ngezibonelelo zempilo ezifanayo njengeoyile yomnquma. I-olive eyi-10 (i-34 grams) iqulethe i-2 grams ye-carbohydrates iyonke kunye ne-1 gram yefiber. Oku kulingana malunga ne-1 gram ye-net carbs, kuxhomekeke kubukhulu.

Ikofu kunye neti engenaswekile

coffee ve tea iziselo non-carbohydrate. Iqukethe i-caffeine, ekhawulezisa imetabolism, iphucula ingqalelo kunye nomoya.

Itshokholethi emnyama kunye ne-cocoa powder

Itshokholethi emnyama ve kakao, Ziyimithombo emnandi ye-antioxidants. I-28 grams ye-tshokoleta engathandekiyo (i-100% ye-cocoa) iqulethe i-3 grams ye-carbs net.

IiSnacks ezisempilweni zeKetogenic

Nazi ezinye iisnacks ezisempilweni onokuzisebenzisa ukuba ulambile phakathi kokutya:

• Inyama enamafutha okanye intlanzi.
• Itshizi.
• Isandla samantongomane okanye amandongomane.
• Itshizi yomnquma.
• 1-2 amaqanda abilisiwe.
• Iqulethe i-90% ye-cocoa itshokolethi emnyama.
• Ubisi lwe-almond kunye nobisi lwe-carb ephantsi
• iyogathi enamafutha agcweleyo
• Ndingathanda ipere yezinto zokukhafula kwiishethi.
• Izahlulo ezincinci zokushiyeka kubusuku obudlulileyo.

Ungayenza njani i-Ketogenic Diet?

Iintsuku ezi-7 ze-Ketogenic Diet List

Ukukunceda ukuba uqalise, masabelane ngomzekelo woluhlu lwe-7-day ketogenic diet. Olu luhlu lokutya kwe-ketogenic lunikezelwa ukukukhokela. Unokwenza utshintsho olukufanelayo.

ngoMvulo

• Isidlo sakusasa: Ibhekoni, amaqanda kunye neetumato.
• Isidlo sasemini: Isaladi yenkukhu ngeoli yeoli kunye ne-feta cheese.
• Isidlo sangokuhlwa: I-salmon yemifuno ephekwe kwibhotolo.

ngoLwesibili

• Isidlo sakusasa: Iqanda, i-tomato kunye ne-omelet yetshizi.
• Isidlo sasemini: Ubisi lwe-almond, i-cocoa powder kunye ne-milkshake.
• Isidlo sangokuhlwa: I-Meatballs, i-cheddar cheese kunye nemifuno.

ngoLwesithathu

• Isidlo sakusasa: Ibhekoni, amaqanda kunye neetumato.
• Isidlo sasemini: Isaladi ngeoli yeoli kunye ne-avocado
• Isidlo sangokuhlwa: I-Parmesan ushizi, i-broccoli, isaladi kunye ne-cutlet.

ngoLwesine

• Isidlo sakusasa: I-avokhado kunye nepepile, itswele kunye ne-omelet eqholiweyo.
• Isidlo sasemini: Isandla samantongomane kunye necelery,
• Isidlo sangokuhlwa: Inkukhu enemifuno.

uLwesihlanu

• Isidlo sakusasa: Ibhotolo ye-peanut engenaswekile, iyogathi.
• Isidlo sasemini: Inyama ephekwe kwioli yeoli kunye nemifuno.
• Isidlo sangokuhlwa: I-Cauliflower kunye nemifuno edibeneyo.

ngoMgqibelo

• Isidlo sakusasa: Imifuno kunye ne-cheese omelet.
• Isidlo sasemini: Inyama kunye noshizi, amantongomane.
• Isidlo sangokuhlwa: Iintlanzi ezimhlophe, amaqanda kunye nesipinatshi eziphekwe kwioli yeoli.

Sunday

• Isidlo sakusasa: Amaqanda ngamakhowa, ibhakoni.
• Isidlo sasemini: Itshizi kunye nebhega.
• Isidlo sangokuhlwa: I-steak kunye nesaladi.

Iingcebiso zokutya kwe-Ketogenic

• Ngokuqinisekileyo hlala kude nokutya okwenziwayo okanye okupakishweyo. Ukufezekisa injongo yakho yokunciphisa umzimba, yidla ukutya okwenziwa ekhaya.
• Khetha ukutya okunemibala egcwele izondlo kunye neeminerali. Yitya izixa ezilinganiselweyo zeebhatata kunye namaqunube. Ziphephe iikeyiki, itshokolethi yobisi kunye nesonka.
• Yitya izidlo zakho kwangethuba ukuze unamathele ekutyeni. Oku kuya kunceda nasekubekeni iliso ngokuchanekileyo kwiprotheni, i-carbohydrate kunye ne-fat intake kunye nokukhuthaza ukunciphisa umzimba.
• Ukutya kwe-ketogenic kususa amanzi amaninzi emzimbeni. Ngoko ke, kubalulekile ukusela amanzi aneleyo. Ukwandisa ukusetyenziswa kwamanzi kwiiglasi ezili-10-11 ngosuku.
• Nje ukuba uqalise ukutya, akukho mfuneko yokuba ulinganiswe yonke imihla. Ukwehla kobunzima kusenokungafani. Ukuthathwa kwamanzi kunye nokufunxa kunokwahluka ngeentsuku ezahlukeneyo, okukhokelela kumanqanaba ahlukeneyo okulahleka kwesisindo.
• Gxininisa kwiinzuzo zezempilo zokutya kuqala, kulandelwa ukulahleka kwesisindo.
• Iintsuku ezimbalwa zokuqala zokutya kunokuba ngumngeni. Umnqweno wokutya uya kuba ugqithise. Ukuphazamiseka okuncinci kunceda ukoyisa le minqweno. Kancinci, iminqweno iya kuncipha, njengoko ukutya kwe-ketogenic ngokwayo kusebenza njengento yokunciphisa ukutya.

I-Ketogenic Dietary Supplements

• Spirulina

Spirulina Yi algae eluhlaza okwesibhakabhaka kwaye iqulethe iprotheyini eninzi. Ukuyithatha njengesongezelelo kunciphisa kakhulu i-cholesterol ye-LDL egazini.

• Ioli yeentlanzi

I-Omega 3 fatty acids ngamafutha asempilweni. Ifumaneka kakhulu kwiintlanzi ezinamafutha. Ngenxa yokungatyi kakuhle, asifumani ngokwaneleyo i-omega 3 fatty acids ezinceda ukuthoba amanqanaba e-triglyceride egazini. Ngoko ke, kunokubakho imfuneko yokongeza le asidi ibalulekileyo enamafutha.

• Izincedisi ze-sodium kunye ne-potassium

sodium kunye potassiumInceda ukugcina uxinzelelo lwegazi lomzimba kunye ne-acid-base pH, kwaye ilawula amanqanaba amanzi emzimbeni. Ekubeni uya kulahlekelwa ngamanzi amaninzi ngexesha lokutya kwe-ketogenic, uya kuphinda ulahlekelwe yi-sodium kunye ne-potassium eninzi emzimbeni. Oku kunokukhokelela ekuphelelweni kwe-insulin, ukuxhathisa kwe-insulin, ukuncipha kwesantya semetabolism. Ngoko ke, kubalulekile ukuthatha izongezo ze-sodium kunye ne-potassium. Yongeza ityuwa kumanzi akho okanye isiselo esisusa ubuthi. Unokukhetha ukhetho oluphantsi lwetyuwa yesodium.

• wemagniziyam

wemagniziyamIlawula uxinzelelo lwegazi, ikhusela imisebenzi yemisipha kunye nemithambo-luvo, ilawula iswekile yegazi kwaye inceda iprotein synthesis. Ngenxa yokuba abo bakwi-ketogenic yokutya kufuneka badle ukutya okune-carb ephantsi, i-dieters igwema ukutya okuninzi okuqukethe i-magnesium. Abo bakwi-ketogenic diet; Unokuthatha izongezo ze-magnesium yonke imihla. Kodwa khumbula ukudibana nogqirha wakho ngaphambi kokuba uthathe nayiphi na isongezelelo.

• Ivithamin D

I-Vitamin D ayincedi kuphela ukugcina ukuxinana kwamathambo, kodwa inceda ekufunxeni kwe-magnesium. Inceda ukukhula kwemisipha, ukulahleka kwesisindo kunye nokuqinisa i-immunity. Ekubeni i-ketogenic yokutya i-carb ephantsi, i-moderate-protein diet, kunokufuneka ukuba uthathe isongezelelo se-vitamin D ukuba awubonakali elangeni ubuncinane imizuzu eyi-10 ngosuku ngalunye. Dibana nogqirha wakho phambi kokuba uthathe isongezelelo se-vitamin D.

Iinzuzo ze-Ketogenic Diet

Ukutya kwe-ketogenic kwasekuqaleni kwadalwa ukuba kusetyenziswe njengesixhobo kunyango lwezifo ze-neurological ezifana ne-epilepsy. Uphononongo lubonisa ukuba ukutya kunenzuzo kwiintlobo ezininzi zeemeko zempilo.

• Isifo sentliziyo: Ukutya kwe-ketogenic kuphucula imingcipheko yesifo senhliziyo njengamafutha omzimba, amanqanaba e-HDL, uxinzelelo lwegazi, kunye noshukela wegazi.

• Umhlaza: Ukutya okwangoku kusetyenziselwa ukunyanga iintlobo ezahlukeneyo zomhlaza kunye nokucothisa ukukhula kwamathumba.

• Isifo sika-Alzheimer: Ukutya kunciphisa iimpawu ze-Alzheimer kwaye kunciphisa ukuqhubeka kwesi sifo.

• Isifo sokuwa: Uphononongo lubonise ukuba ukutya kwe ketogenic kunciphisa kakhulu ukuxhuzula kubantwana abaxhuzulayo.

• Isifo sikaParkinson: Olunye uphononongo lufumanise ukuba ukutya kwanceda ukuphucula iimpawu zesifo sikaParkinson.

• I-Polycystic ovary syndrome: ukutya kwe ketogenic, i-polycystic ovary syndromeYehlisa amaxabiso e-insulin, anokudlala indima ebalulekileyo

• Ukwenzakala ebuchotsheni: Uphononongo lwezilwanyana lufumene ukuba lukhuthaza ukubuyiswa emva kokulimala kwengqondo.

• I-Undercover: Ukunciphisa amanqanaba e-insulin kunye nokutya iswekile encinci okanye ukutya okucutshungulweyo kususa i-acne 

Iingozi ze-Ketogenic Diet

Nangona ukutya kwe-ketogenic akuyingozi kubantu abaphilileyo, ezinye iziphumo zecala zinokuthi zenzeke kwinqanaba lokuqala xa umzimba ulungelelanisa.

• Oku kubizwa ngokuba yi-“keto flu” kwaye ihlala ihamba phakathi kweentsuku ezimbalwa. I-Keto flu ibangela ukudinwa, ichaphazela ukusebenza kwengqondo, yonyusa indlala, ibangela iingxaki zokulala, isicaphucaphu, ukuphazamiseka kokutya, kwaye inciphisa ukusebenza komthambo.
• Ukunciphisa oku, unokuzama okunye ukutya okune-carb ephantsi kwiiveki ezimbalwa zokuqala. Oku kufundisa umzimba ukuba utshise amanqatha amaninzi ngaphambi kokuba uphelise ngokupheleleyo iicarbohydrates.
• Ukutya kwe-ketogenic kunokutshintsha kwakhona ukulinganisela kwamanzi kunye neeminerali zomzimba. Ngesi sizathu, unokongeza ityuwa eyongezelelweyo ekutyeni okanye uthathe izongezo zamaminerali.

Umthombo: 1, 2, 3