Ungayenza kanjani i-Ketogenic Diet? Uhlu Lokudla Kwe-Ketogenic Lwezinsuku Eziyisi-7

Ukudla kwe-ketogenic kuwukudla okune-carb ephansi, okunamafutha amaningi. Ucwaningo oluningi luye lwabonisa ukuthi ukudla kwe-ketogenic kusebenza kakhulu ekulahlekelweni isisindo. Ngaphezu kokuhlinzeka ngokuncipha kwesisindo, iyasebenza nakushukela, umdlavuza, isithuthwane kanye nesifo i-Alzheimer's.

Iyini I-Ketogenic Diet?

Ukudla kwe-ketogenic, okubizwa nangokuthi ukudla kwe-keto, Ukudla kwe-Atkins Kuwukudla okune-carb ephansi kakhulu, okunamafutha amaningi okufana nokudla okune-carb ephansi. Kuhloswe ukunciphisa kakhulu ukudla kwama-carbohydrate futhi kuthathelwe indawo ama-carbohydrate ngamafutha. Ukunciphisa ama-carbohydrate kubeka umzimba esimweni se-metabolic esibizwa ngokuthi i-ketosis.

Amaprotheni nama-carbohydrate aphenduka abe ushukela emzimbeni, kodwa hhayi amafutha. Iglucose eyeqile iphenduka amafutha. Kodwa-ke, esimweni sokudla kwe-ketogenic, umzimba awunawo ama-carbohydrate noma amaprotheni. Kushiya umzimba ungenakho ukukhetha ngaphandle kokusebenzisa amafutha njengomthombo wamandla. 

Njengoba amafutha engakwazi ukuguqulelwa ku-glucose, aguqulwa abe ama-molecule e-ketone. Le nqubo yaziwa ngokuthi i-ketosis. Lapho i-ketosis iqala, ama-ketone asetshenziswa njengamafutha esikhundleni samacarbohydrate noma ushukela. Lokhu kusiza umzimba ukushisa amafutha agciniwe futhi ulahlekelwe isisindo.

Ukudla kwe-ketogenic kunciphisa kakhulu ushukela wegazi namazinga e-insulin. Ukwenyuka kwama-ketone kwaba nezinzuzo eziningi.

Izinhlobo Zokudla Ketogenic

Kunezinhlobo ezahlukene zokudla kwe-ketogenic:

• Ukudla okujwayelekile kwe-ketogenic: Lokhu ukudla okune-carb ephansi kakhulu, amaprotheni aphakathi, kanye nokudla okunamafutha amaningi. Ngokuvamile iqukethe amafutha angu-75%, amaprotheni angu-20% kanye nama-carbohydrate angu-5%.

• Ukudla kwe-cyclical ketogenic: Lokhu kudla kuqukethe izikhathi eziphezulu ze-carb, njengezinsuku ze-ketogenic ze-5 ezilandelwa yizinsuku ze-2 high-carb.

• Ukudla okuhlosiwe kwe-ketogenic: Lokhu kudla kuhlose ukudla ama-carbohydrate ngesikhathi sokuqeqeshwa.

• Ukudla okune-protein ephezulu ye-ketogenic: Lokhu kufana nokudla okujwayelekile kwe-ketogenic kodwa okunamaprotheni amaningi. Isilinganiso esiningi ngamafutha angama-60%, amaprotheni angama-35% nama-carbohydrate angama-5%.

Izidlo ze-ketogenic ezijwayelekile neziphezulu kuphela eziye zafundwa kabanzi. Ukudla kwe-ketogenic ngamabhayisikili noma okuhlosiwe kuyizindlela ezithuthuke kakhulu. Ngokuyinhloko isetshenziswa ngabakhi bomzimba noma abasubathi. Ulwazi olunikezwe ngezansi lusebenza kakhulu ekudleni okujwayelekile kwe-ketogenic.

Ingabe Ukudla Kwe-Ketogenic Kwehlisa Isisindo?

Ukudla kwe-ketogenic, Kuwukudla okusebenzayo kokwelapha izifo nokwehlisa isisindo. Ucwaningo luye lwabonisa ukuthi ukudla kwe-ketogenic kusebenza kakhulu kunokudla okunamafutha aphansi. Ngoba amaprotheni amaningi asetshenziswa kulokhu kudla. Ukwenyuka kwama-ketone kwehlisa ushukela wegazi futhi kuthuthukisa ukuzwela kwe-insulin. Lokhu kusebenza futhi ekulahlekeni kwesisindo.

Okungafanele Udle Ekudleni Kwe-Ketogenic

Noma yikuphi ukudla okune-carbohydrate ephezulu ekudleni kufanele kusondele kude. Nalu uhlu lwezinto okungafanele zidliwe ekudleni kwe-ketogenic:

• Ukudla okunoshukela: I-soda, ijusi, i-smoothie, ikhekhe, u-ayisikhilimu, uswidi, njll.
• Okusanhlamvu noma isitashi: Imikhiqizo esekelwe ukolweni, irayisi, i-pasta, okusanhlamvu, njll.

• Izithelo: Zonke izithelo, ngaphandle kwezithelo ezincane ezifana nama-strawberries.

• Ubhontshisi noma okusanhlamvu: Uphizi, ubhontshisi, udali, uphizi njll.

• Imifino kanye nezilimo eziyizigaxa: Amazambane, ubhatata, izaqathe, njll.

• Imikhiqizo enamafutha aphansi noma yokudla: Lezi zicutshungulwa kakhulu futhi ziphezulu kakhulu kuma-carbohydrate.

• Amanye ama-condiments noma amasoso: Lokhu kuvame ukuba noshukela namafutha angenampilo.

• Amafutha angenampilo: Amafutha emifino acutshunguliwe, imayonnaise, njll. 

• Utshwala: Uphuzo oludakayo oluningi lukukhipha ku-ketosis ngenxa yokuqukethwe kwama-carbohydrate.

• Ukudla okungenashukela: Kwezinye izimo, kungathinta amazinga e-ketone. utshwala obushukela ziphezulu kulokhu kudla. Lezi nazo zicutshungulwa kakhulu.

Yini Ongayidla Ekudleni Kwe-Ketogenic?

Ukusetshenziswa kwama-carbohydrate ekudleni kwe-ketogenic kunqunyelwe kumagremu angama-20 kuye kwangama-50 ngosuku. Ukuhlinzeka ngale mali, silungiselele uhlu lwalokho ongakudla ekudleni kwe-ketogenic.

UDeniz ürünleri

Pisces ve igobolondo Ukudla okufanele ukudla kwe-ketogenic. Inani lama-carbohydrate kuma-shellfish ahlukahlukene liyahlukahluka. Ngokwesibonelo, izimfanzi nenkalankala azinawo ama-carbohydrate, kuyilapho ezinye izimbaza ziqukethe ama-carbohydrate. Nali inani lama-carbohydrate ku-100 amagremu wezinye izinhlobo ze-shellfish:

• Amaqanda: 4 g
• Izimbaza: 4 grams
• I-Octopus: 4 amagremu
• Ama-oyster: 3 amagremu
• I-squid: 3 amagremu

imifino ephansi ye-carb

Imifino engeyona isitashi inama-kilojoule aphansi nama-carbohydrate. Imifino iqukethe i-fiber, umzimba ongakwazi ukugayeka nokumunca njengamanye ama-carbohydrate. Ngakho-ke, kuyadingeka ukubheka inani le-carb enetha. Igama elithi carbs net libhekisela kuma-carbohydrate amuncwa umzimba. Imifino eminingi iqukethe ama-carbohydrate amancane kakhulu. Ngaphandle kwemifino enesitashi njengamazambane, ubhatata noma ubhontshisi. Imifino ene-carb ephansi engadliwa ekudleni kwe-ketogenic ihlanganisa:

• I-asparagus
• broccoli
• Iklabishi
• ukholifulawa
• Ikhukhamba
• Obhontshisi abaluhlaza okotshani
• isitshalo seqanda
• Iklabishi
• ulethisi
• omnqumo
• Upelepele (ikakhulukazi oluhlaza)
• Spinach
• utamatisi
• Ithanga

ushizi

Kunamakhulu ezinhlobo zikashizi. Iningi liphansi kakhulu kuma-carbohydrate futhi linamafutha amaningi. Ngakho-ke, ilungele ukudla kwe-ketogenic. Nazi ezinye zoshizi ezinama-carbohydrate aphansi:

• Ushizi oluhlaza okwesibhakabhaka
• I-Cheddar
• I-cottage shizi
• Ukhilimu ushizi
• i-feta cheese
• Ushizi wembuzi
• Hellim ushizi
• mozzarella
• I-Parmesan ushizi
• Ulimi ushizi

ukwatapheya

ukwatapheyaKukhona amagremu angu-100 wama-carbohydrate kumagremu ayi-9 awo. Eziyisi-7 zazo ziyi-fiber, ngakho-ke inani le-carb enetha lingamagremu angu-2 nje.

Inyama nezinkukhu

Inyama nezinkukhu kungukudla okuyisisekelo ekudleni kwe-ketogenic. Inyama entsha nezinkukhu azinawo ama-carbohydrates. Iwumthombo wamaprotheni ekhwalithi ephezulu owaziwa ukusiza ukulondoloza imisipha ngenkathi udla ukudla okuphansi kakhulu kwe-carb.

iqanda

1 enkulu iqandaIqukethe ngaphansi kwegremu elingu-1 lama-carbohydrate kanye namagremu angaba ngu-6 wamaprotheni. Kuwukudla okufanelekile kokudla kwe-ketogenic.

iyogathi engenalutho

Iyogathi engenalutho iwukudla okunamaprotheni amaningi. Nakuba iqukethe ama-carbohydrate, ingadliwa ngokulinganisela ekudleni kwe-ketogenic. Amagremu angu-105 eyogathi engenalutho ahlinzeka ngamagremu angu-4 wama-carbohydrate namagremu angu-9 wamaprotheni. 

amafutha omnqumo

amafutha omnqumoinikeza izinzuzo ezimangalisayo zenhliziyo. Amafutha omnqumo, angumthombo wamafutha amsulwa, awanawo ama-carbohydrate. 

Amafutha kakhukhunathi

Amafutha kakhukhunathiinezici eziyingqayizivele ezifanele ukudla kwe-ketogenic. Ngokuyinhloko iqukethe i-medium chain triglycerides (MCTs). Ama-MCT athathwa ngqo yisibindi. Iguqulwa ibe ama-ketone noma isetshenziswe njengomthombo wamandla osheshayo.

Amantongomane kanye nembewu

Amantongomane futhi imbewu iwukudla okunamafutha amaningi kanye nokudla okune-carb ephansi. Wonke amantongomane nembewu aphansi kuma-carbohydrate. Amanani e-carbohydrate ngamagremu angama-28 amanye amantongomane adumile nembewu:

• I-alimondi: 2 amagremu net carbs (6 amagremu isiyonke carbs)
• Amantongomane aseBrazil: 1 amagremu net carbs (3 amagremu isiyonke carbs)
• Ukheshi: 8 amagremu net carbs (9 amagremu isiyonke carbs)
• Amantongomane e-Macadamia: 2 amagremu net carbs (4 amagremu isiyonke carbs)
• Ama-Pistachios: 5 amagremu net carbs (8 amagremu isiyonke carbs)
• I-Walnut: 2 amagremu net carbs (4 amagremu isiyonke carbs)
• Imbewu ye-Chia: 1 amagremu net carbs (12 amagremu isiyonke carbs)
• Imbewu yefilakisi: 0 amagremu net carbs (8 amagremu isiyonke carbs)
• Imbewu yethanga: 3 amagremu net carbs (5 amagremu isiyonke carbs)
• Isesame: 3 amagremu net carbs (7 amagremu isiyonke carbs)

izithelo zeberry

Izithelo eziningi ziphezulu kakhulu kuma-carbohydrate ukuze zifakwe ekudleni kwe-ketogenic. Kodwa amajikijolo ahlukile. Nali inani lama-carbohydrate ku-100 amagremu amanye amajikijolo:

• I-Blackberry: 11 amagremu net carbs (16 amagremu isiyonke carbs)
• Amajikijolo: 9 amagremu net carbs (12 amagremu isiyonke carbs)
• Okusajingijolo: 6 amagremu net carbs (12 amagremu isiyonke carbs)
• Ijikijolo: 7 amagremu net carbs (9 amagremu isiyonke carbs)

ibhotela 

ibhotelaKungamafutha angadliwa ekudleni kwe-ketogenic. Iqukethe kuphela amanani amancane ama-carbohydrate ngokuphakelwa ngakunye.

omnqumo

omnqumoinikeza izinzuzo zezempilo ezifanayo njengamafutha omnqumo. Ama-olivi angu-10 (amagremu angu-34) aqukethe amagremu angu-2 engqikithi yama-carbohydrate kanye negremu elingu-1 le-fiber. Lokhu kulingana negremu elingu-1 lama-carbohydrate, kuye ngosayizi.

Ikhofi netiye elingenashukela

ikhofi ve itiye iziphuzo ezingezona ama-carbohydrate. Iqukethe i-caffeine, esheshisa i-metabolism, ithuthukisa ukunaka kanye nemizwelo.

Ushokoledi omnyama kanye ne-cocoa powder

Ushokoledi omnyama ve i-kakao, Ziyimithombo emnandi yama-antioxidants. Amagremu angu-28 kashokoledi ongenashukela (i-cocoa engu-100%) aqukethe amagremu angu-3 we-net carbs.

I-Healy Ketogenic Snacks

Nazi ezinye zokudla okulula okunempilo ongazisebenzisa uma ulambile phakathi kokudla:

• Inyama enamafutha noma inhlanzi.
• Ushizi.
• Idlanzana lamantongomane noma amantongomane.
• Ushizi we-Olive.
• 1-2 amaqanda abilisiwe.
• Iqukethe u-90% we-cocoa ushokoledi omnyama.
• Ubisi lwe-almond kanye nobisi lwe-carb ephansi
• iyogathi egcwele amafutha
• Ijikijolo.
• Izingxenye ezincane zokusalile kusukela kusihlwa odlule.

Ungayenza kanjani i-Ketogenic Diet?

Uhlu Lokudla Kwe-Ketogenic Lwezinsuku Eziyisi-7

Ukukusiza ukuthi uqalise, ake sabelane ngesibonelo sohlu lwezinsuku eziyi-7 lokudla okune-ketogenic. Lolu hlu lokudla kwe-ketogenic luhlinzekwa ukukuqondisa. Ungenza izinguquko ezikufanelayo.

UMsombuluko

• Ukudla kwasekuseni: Ubhekeni, amaqanda notamatisi.
• Isidlo sasemini: Isaladi yenkukhu ngamafutha omnqumo kanye ne-feta cheese.
• Isidlo sakusihlwa: I-salmon yemifino ephekwe ebhotela.

ULwesibili

• Ukudla kwasekuseni: Iqanda, utamatisi kanye noshizi omelet.
• Isidlo sasemini: Ubisi lwe-almond, i-cocoa powder kanye ne-milkshake.
• Isidlo sakusihlwa: Ama-Meatballs, ushizi we-cheddar nemifino.

ULwesithathu

• Ukudla kwasekuseni: Ubhekeni, amaqanda notamatisi.
• Isidlo sasemini: Isaladi ngamafutha omnqumo kanye nekotapheya
• Isidlo sakusihlwa: I-Parmesan ushizi, i-broccoli, isaladi ne-cutlet.

ULwesine

• Ukudla kwasekuseni: Ukwatapheya nopelepele, u-anyanisi kanye ne-omelet ebabayo.
• Isidlo sasemini: Isandla samantongomane nesilimo esidliwayo esinamagatsha anamanzi,
• Isidlo sakusihlwa: Inkukhu ngemifino.

ULwesihlanu

• Ukudla kwasekuseni: Ibhotela lamantongomane elingenashukela, iyogathi.
• Isidlo sasemini: Inyama ephekwe ngamafutha omnqumo nemifino.
• Isidlo sakusihlwa: Ukholifulawa nemifino exubile.

ngoMgqibelo

• Ukudla kwasekuseni: I-omelet yemifino kanye noshizi.
• Isidlo sasemini: Inyama noshizi, amantongomane.
• Isidlo sakusihlwa: Izinhlanzi ezimhlophe, amaqanda nesipinashi okuphekwe ngamafutha omnqumo.

ngeSonto

• Ukudla kwasekuseni: Amaqanda ngamakhowe, ubhekeni.
• Isidlo sasemini: Ushizi kanye ne-burger.
• Isidlo sakusihlwa: I-steak nesaladi.

Amathiphu Wokudla Kwe-Ketogenic

• Nakanjani hlala kude nokudla okugayiwe noma okupakishiwe. Ukuze ufinyelele umgomo wakho wokulahlekelwa isisindo, yidla ukudla okuzenzela.
• Khetha ukudla okumibalabala okugcwele izakhamzimba namaminerali. Yidla inani elilinganiselwe likabhatata namasitrobheni. Gwema amakhekhe, ushokoledi wobisi nesinkwa.
• Yidla ukudla kwakho kusenesikhathi ukuze unamathele ekudleni. Lokhu kuzosiza futhi ngokuqapha okunembile kwamaprotheni, ama-carbohydrate namafutha okudla futhi kukhuthaze ukwehla kwesisindo.
• Ukudla kwe-ketogenic kususa amanzi amaningi emzimbeni. Ngakho-ke, kubalulekile ukuphuza amanzi anele. Khulisa ukusetshenziswa kwamanzi kuya kwezingilazi eziyi-10-11 ngosuku.
• Uma usuqalile ukudla, awudingi ukukalwa nsuku zonke. Ukuncipha kwesisindo kungase kungafani. Ukuthathwa kwamanzi nokumuncwa kungahluka ngezinsuku ezahlukene, okuholela emazingeni ahlukene okuncipha kwesisindo.
• Gxila ezinzuzweni zezempilo zokudla kuqala, kulandele ukwehla kwesisindo.
• Izinsuku ezimbalwa zokuqala zokudla zingaba inselele kancane. Isifiso sokudla sizoba ngokweqisa. Ukuphazamiseka okuncane kusiza ukunqoba lezi zifiso. Kancane kancane, izifiso zizokwehla, njengoba ukudla kwe-ketogenic ngokwayo kusebenza njengokucindezela ukudla.

I-Ketogenic Dietary Supplements

• Spirulina

Spirulina Iwulwelwe oluluhlaza okwesibhakabhaka futhi luqukethe amaprotheni amaningi. Ukuyithatha njengesengezo kwehlisa kakhulu i-cholesterol ye-LDL egazini.

• Amafutha ezinhlanzi

I-Omega 3 fatty acids ingamafutha anempilo. Itholakala kakhulu ezinhlanzini ezinamafutha. Ngenxa yemikhuba emibi yokudla, asiwatholi ama-omega 3 fatty acids anele asiza ukwehlisa amazinga e-triglyceride egazini. Ngakho-ke, kungase kube nesidingo sokwengeza le asidi enamafutha abalulekile.

• Izithako ze-sodium ne-potassium

sodium kanye i-potassiumIsiza ukugcina umfutho wegazi womzimba kanye ne-acid-base pH, futhi ilawula amazinga amanzi emzimbeni. Njengoba uzolahlekelwa amanzi amaningi ngesikhathi sokudla kwe-ketogenic, uzophinde ulahlekelwe yi-sodium ne-potassium eningi emzimbeni. Lokhu kungaholela ekuncipheni kwe-insulin, ukumelana ne-insulin, ukwehla kwezinga le-metabolic. Ngakho-ke, kubalulekile ukuthatha izithako ze-sodium ne-potassium. Faka usawoti emanzini akho noma esiphuzweni sokuqeda ubuthi. Ungakhetha izinketho eziphansi zikasawoti we-sodium.

• magnesium

magnesiumIlawula umfutho wegazi, ivikela imisebenzi yemisipha nezinzwa, ilawula ushukela wegazi futhi isiza ukwakheka kwamaprotheni. Ngenxa yokuthi labo abadla ukudla kwe-ketogenic kufanele badle ukudla okune-carb ephansi, i-dieters igwema ukudla okuningi okuqukethe i-magnesium. Labo abadla ukudla kwe-ketogenic; Ungathatha izithako ze-magnesium nsuku zonke. Kodwa khumbula ukubonana nodokotela wakho ngaphambi kokuthatha noma yisiphi isithasiselo.

• Ivithamini D

I-Vitamin D ayisizi nje kuphela ukugcina ukuminyana kwamathambo, kodwa futhi isiza ekumunceni i-magnesium. Isiza ukukhula kwemisipha, ukuncipha kwesisindo futhi iqinise ukuzivikela komzimba. Njengoba ukudla kwe-ketogenic kuwukudla okune-carb ephansi, okulinganiselwe-amaprotheni, kungase kudingeke ukuthi uthathe isengezo se-vitamin D uma ungekho elangeni okungenani imizuzu engu-10 usuku ngalunye. Xhumana nodokotela wakho ngaphambi kokuthatha isithasiselo se-vitamin D.

Izinzuzo Zokudla Kwe-Ketogenic

Ukudla kwe-ketogenic ekuqaleni kwadalwa ukuze kusetshenziswe njengethuluzi ekwelapheni izifo zezinzwa ezifana nesifo sokuwa. Ucwaningo lubonisa ukuthi ukudla kunenzuzo ezimweni eziningi zezempilo.

• Isifo senhliziyo: Ukudla kwe-ketogenic kuthuthukisa izici zengozi yesifo senhliziyo njengamafutha omzimba, amazinga e-HDL, umfutho wegazi, noshukela wegazi.

• Umdlavuza: Ukudla okwamanje kusetshenziselwa ukwelapha izinhlobo ezahlukene zomdlavuza futhi kubambezele ukukhula kwezimila.

• Isifo i-Alzheimer's: Ukudla kunciphisa izimpawu ze-Alzheimer futhi kunciphisa ukuqhubeka kwesifo.

• Isifo sokuwa: Ucwaningo luye lwabonisa ukuthi ukudla kwe-ketogenic kunciphisa kakhulu ukubanjwa kwezingane ezinesifo sokuwa.

• Isifo sikaParkinson: Ucwaningo olulodwa lwathola ukuthi ukudla kwasiza ukuthuthukisa izimpawu zesifo sikaParkinson.

• I-Polycystic ovary syndrome: Ukudla kwe-ketogenic, i-polycystic ovary syndromeYehlisa amanani e-insulin, angadlala indima ebalulekile

• Ukulimala kwengqondo: Ucwaningo lwezilwane lwathola ukuthi lukhuthaza ukululama ngemva kokulimala kobuchopho.

• I-Undercover: Ukwehlisa amazinga e-insulin nokudla ushukela omncane noma ukudla okugayiwe kususa izinduna 

Izingozi Zokudla Kwe-Ketogenic

Nakuba ukudla kwe-ketogenic kungekona ingozi kubantu abanempilo, eminye imiphumela emibi ingase yenzeke esigabeni sokuqala lapho umzimba uvumelana nezimo.

• Lokhu kubizwa ngokuthi “i-keto flu” futhi ngokuvamile ihamba phakathi nezinsuku ezimbalwa. I-Keto flu ibangela ukukhathala, iphazamisa ukusebenza kwengqondo, ikhulise indlala, ibangele izinkinga zokulala, isicanucanu, ukuphazamiseka kokugaya ukudla, futhi inciphise ukusebenza kokuzivocavoca.
• Ukuze unciphise lokhu, ungazama okunye ukudla okune-carb ephansi emasontweni ambalwa okuqala. Lokhu kufundisa umzimba ukushisa amafutha amaningi ngaphambi kokuqeda ngokuphelele ama-carbohydrate.
• Ukudla kwe-ketogenic nakho kungashintsha ibhalansi yamanzi namaminerali omzimba. Ngenxa yalesi sizathu, ungakwazi ukwengeza usawoti owengeziwe ekudleni noma uthathe izithako zamaminerali.

Izithenjwa: 1, 2, 3