Ketogenic Kudya: chii icho, maitiro ekuzviita uye nekutendera chikafu
Zvemukati
- Kudya kwakabvumidzwa uye kwakarambidzwa
- 3-zuva menyu yemaketogenic kudya
- Kudya cyclic ketogenic
- Ndiani asingafanire kuita chikafu ichi
Ketogenic dhayeti ine kudzikisira kwakanyanya kwemakabhohaidhiretsi mune chikafu, izvo zvinongotora chikamu mu10 kusvika 15% yehuwandu hwezuva nezuva macalorie pane menyu. Nekudaro, huwandu uhwu hunogona kusiyana zvichienderana nehutano, kureba kwekudya uye zvinangwa zvemunhu wega wega.
Nekudaro, kugadzira ketogenic kudya, munhu anofanirwa kubvisa kudyiwa kwezvikafu zvakapfuma mumakabohydrate, senge chingwa uye mupunga, uye kuwedzera zvakanyanya kudyiwa kwezvikafu zvakapfuma mumafuta akanaka, senge avocado, coconut kana mbeu, semuenzaniso, mukuwedzera kuchengetedza huwandu hwakanaka hweprotein mukudya.
Rudzi urwu rwechikafu runogona kuratidzirwa kune vanhu vari kutsvaga kuti vadzike uremu nekukurumidza, asi zvinogona zvakare kurairwa nachiremba kudzora uye kudzivirira kubatwa kana kubatwa. Uye zvakare, chikafu ichi chakadzidzwawo sekuwedzera pakurapa gomarara, nekuti masero egomarara anodyisa zvakanyanya pamahydrohydrate, inova iyo zvinovaka muviri inobviswa mukudya kwe ketogenic. Ona kuti ketogenic kudya kwakadii kurapa pfari kana kubatsira kurapa cancer.
Izvo zvakakosha kuti chikafu ichi chinogara chichiitwa pasi pekutarisirwa uye kutungamirwa kweanodya, sezvo, sezvo zvichinyanya kudzvinyirira, zvakafanira kuita yakakwana nzvero kuongororwa kuti uzive kana zvichibvira kana kwete kuzviita zvakachengeteka.
Kana kudya uku kukatanga, muviri unopfuura nenguva yekugadzirisa iyo inogona kugara kubva pamazuva mashoma kusvika kumavhiki mashoma, umo muviri unogadzirisa kuti ubudise simba kuburikidza nemafuta, panzvimbo yemacarhydrate. Nekudaro, zvinokwanisika kuti mumazuva ekutanga zviratidzo zvakaita sekuneta zvakanyanya, kuneta uye nemusoro zvichaonekwa, izvo zvinopedzisira zvave nani kana muviri wagadziriswa.
Imwe ketogenic-senge kudya ndiko kudya yakaderera carb, mutsauko mukuru uri pakuti mukudya kwe ketogenic pane kurambidzwa kukuru kwemakabohydrate.
Kudya kwakabvumidzwa uye kwakarambidzwa
Iyi tafura inotevera inoratidzira chikafu chinogona uye chisingakwanise kudyiwa pane ketogenic chikafu.
| Kubvumidzwa | Kurambidzwa |
| Nyama, huku, mazai nehove | Mupunga, pasta, chibage, zviyo, oats uye chibage |
| Mafuta omuorivhi, kokonati mafuta, ruomba, mafuta enguruve | Bhinzi, soya, pizi, nyemba nyemba |
| Kirimu yakasviba, cheeses, mukaka wekokonati uye mukaka weamondi | Upfu hwegorosi, chingwa, mbiriso inonaka mune zvese |
| Nzungu, walnuts, hazelnuts, Brazil nzungu, maarumondi, nzungu ruomba, almond ruomba | Chirungu mbatata, mbambaira, mbambaira, yam, mandioquinha |
| Zvibereko zvakaita semastrawberry, mablackberries, rasibheri, maorivhi, avocado kana coconut | Makeke, zviwitsi, makuki, chokoreti, zvihwitsi, ice cream, chokoreti |
| Muriwo nemiriwo, senge sipinashi, lettuce, broccoli, magaka, hanyanisi, zucchini, kolifulawa, asiparagasi, tsvuku chicory, kabichi, pak choi, kare, celery kana mhiripiri. | Yakanatswa shuga, shuga tsvuku |
| Mbeu dzakadai seflakisi, chia, sunflower | Chokoreti upfu, mukaka |
| - | Mukaka nezvinwiwa zvinodhaka |
Mune urwu rudzi rwekudya, pese pese paunodya chikafu chakasimukira zvakakosha kuti utarise ruzivo rwehutano kuti uone kana riine makabhohaidhiretsi uye yakawanda sei, kuti usapfuure huwandu hwakaverengerwa zuva rega rega.
3-zuva menyu yemaketogenic kudya
Iyi tafura inotevera inoratidza muenzaniso weakakwana 3-zuva ketogenic menyu yekudya:
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | Mazai akaomeswa ane bota + chizi mozzarella | Omelet inogadzirwa nemazai maviri uye ichizadza nemuriwo + 1 girazi rejuzi sitirobhu ine 1 teaspoon yembeu yeflakisi | avocado Smoothie nemuamondi mukaka uye 1/2 wepuniki chia |
| Kudya kwemangwanani | Maamondi + matatu zvidimbu zveavocado | Strawberry Smoothie nekokonati mukaka + 5 nzungu | 10 Raspberries + 1 col yenzungu ruomba |
Kudya / Kudya kwemanheru | Salmoni inoperekedzwa neasparagus + avocado + maorivhi | Yemuriwo saladhi ne lettuce, hanyanisi uye huku + 5 cashew nzungu + maorivhi + parmesan | Meatballs ane zucchini manoodles uye parmesan chizi |
| Manheru masikati | 10 cashew nzungu + 2 mashupuni ecoconut flakes + 10 mahabhurosi | Fried mazai muhotela + rennet chizi | Yakatswanyika mazai ane oregano uye grated parmesan |
Izvo zvakakosha kuti urangarire kuti iyo ketogenic chikafu chinofanira kugara chichigadzwa nachiremba wezvokudya.
Tarisa vhidhiyo inotevera uye dzidza zvakawanda nezve ketogenic dhayeti:
Kudya cyclic ketogenic
Iyo cyclic ketogenic yekudya inobatsira kuchengetedza yakanaka yekudya yekutevera uye yakanaka uremu kurasikirwa, kubatsira kupa simba rekurovedza muviri.
Mune mhando iyi, iyo ketogenic menyu yekudya inofanirwa kuteverwa kwemazuva mashanu akateedzana, ayo anoteverwa nemazuva maviri maari anotenderwa kudya chikafu chehydrohydrate, senge chingwa, mupunga uye pasita. Nekudaro, chikafu senge zvihwitsi, ice cream, makeke uye zvimwe zvigadzirwa zvine shuga yakawanda zvinofanirwa kuramba zviri pamenyu.
Ndiani asingafanire kuita chikafu ichi
Ketogenic kudya kunopesana kune vanhu vanopfuura makumi matanhatu nemashanu, vana nevechiri kuyaruka, vakadzi vane pamuviri uye vakadzi vanoyamwisa. Pamusoro pezvo zvinofanirwa kudzivirirwa nevanhu vari panjodzi yekuwedzera ketoacidosis, senge rudzi rwe1 chirwere cheshuga, vasingadzorwe mhando 2 chirwere cheshuga, vanhu vane huremu hwakaderera kana vane nhoroondo yechiropa, itsvo kana kusagadzikana kwemoyo, senge sitiroko. Izvo zvakare hazviratidzwe kune vanhu vane nduru dundira kana vari kurapwa kurapwa nekortisone-based zvinodhaka.
Mune zviitiko izvi, iyo ketogenic yekudya inofanirwa kupihwa mvumo nachiremba uye kuteedzerwa neyeanodya.
Kuzivikanwa Nhasi
Mhedzisiro Yekukurumidza Kudya paMuviri
