8 Hutano Mitemo Yekuba kubva kuKeto Kudya-Kunyangwe Iwe UsatombomboKutevedzera Chaizvoizvo

Zvemukati

• # 1 Idya mamwe mafuta ane hutano nekudya kwese.
• #2 Rega kutenga zvekudya "zvishoma-mafuta".
• # 3 Idya zvisina-starchy veggies pamwe nekudya kwese.
• #4 Ziva macronutrients.
• #5 Dzidza kuverenga zvinovaka muviri.
• #6 Ita kuti hydration ive yekutanga.
• #7 Ita shuwa kuti uri kuwana potassium yakakwana.
• #8 Chenjerera kuti chikafu chaunodya chinoita kuti unzwe sei.
• Ongororo ye

Iyo ketogenic yekudya inopenga yakakurumbira. Ndiri kureva, ndiani asingade kudya risingaperi avocado, amirite? Asi izvi hazvireve kuti chakaringana munhu wese. Nepo vanhu vazhinji vachibudirira neketo yekudya maitiro, vanodya nyama, vatambi vemasimba, uye um, vanhu vanofarira kudya carbs vanogona kuve nani-vanoshandirwa nemamwe marudzi ezvikafu uye zvitaera zvekudya.

Izvo zviri kutaurwa, kune mamwe akakosha mirawo kune iyo keto dhayeti iyo chaizvo chero munhu anogona kubatsirwa kubva, sekureva kwenyanzvi. (Yakabatana: 8 Zvakajairika Keto Kudya Zvikanganiso Iwe Unogona Kuve Uchitora Zvakaipa)

# 1 Idya mamwe mafuta ane hutano nekudya kwese.

"Chinhu chakanakisa nezve chikafu cheketo ndechekuti iri kubatsira kumutsa vanhu kubva mukutya kwavo mafuta," anotsanangura Liz Josefsberg, munyori we Target zana uye nyanzvi paThe Vitamin Shoppe Wellness Council. Kunyangwe hazvo Josefsberg asiri munhu anofarira zvechikafu kazhinji, anoti zvinogona kubatsira vanhu kuti vanzwisise kuti ndedzipi mhando dzechikafu dzavanofanira kunge vachidya kuti vave nehupenyu hune hutano.

Kubva pamazai ezai kusvika kuchizi kusvika kune nati bota, vanhu vanodisisa kuisa zvekudya zvakakora mumafuta muzvikafu zvavo kupfuura nakare kose nekuda kwechino keto-uye icho chinhu chakanaka. "Keto akavhenekera chokwadi chekuti chikafu ichi hachizo" kukuita mafuta "sezvataimbotenda, asi zvichakuchengetedza zvizere kwenguva yakareba pamusoro pemamwe macalorie mashoma," anodaro Josefsberg. "Izvi zvinobatsira vanhu kunwa zvishoma, izvo zvinonyanya kugadzirira macalorie akawedzerwa avanogona kunge vakadya. Idzi chikafu chinobatsira kudzikamisa shuga yeropa uye kudzikisa kudya kweshuga, izvo zvinotungamira mukuchiva kushoma." Saka nekuisa mafuta mukudya kwega kwega, unogona kuzviita kune chinotevera usinganzwe kusvotwa.

#2 Rega kutenga zvekudya "zvishoma-mafuta".

Patsamba yakafanana, hapana chikonzero chekutsvaga zvekudya zvinotengeswa kunge zvakaderera-mafuta. “Mukaka wakazara mafuta unosanganisira chizi, mukaka, yoghurt, mazai akazara kwete evachena, uye nyama yakachekwa ine mafuta akawandisa seyehuku yenyama yerima uye yemombe yakadyiswa uswa zvinogutsa zvikuru, zvichiita kuti kuderedzwa kwese kudyiwa uye kuda,” anodaro. Zvinyorwa zveMolly Devine, RD, LDN muvambi we Idya Yako Keto uye chipangamazano kuKetoLogic. "Uyezve, zvigadzirwa zvakawanda 'zvishoma-mafuta' zvine huwandu hwakawanda hweshuga uye mamwe mafiritsi." Muzviitiko zvakawanda, uri nani pane kungodya chikamu chine musoro chechinhu chaicho. (Yakabatana: Fat-Yemahara Vs. Yakazara-Mafuta ChiGiriki Yogati: Ndezvipi Zviri Nani?)

# 3 Idya zvisina-starchy veggies pamwe nekudya kwese.

Vanhu vari paketo keto vanofanirwa kusarudza yavo veggies zvine hungwaru kuitira kuti vachengetedze yavo carb yekushandisa yakaderera. Asi kudya zvisina-starchy veggies (broccoli, mashizha ane mashizha, asparagasi, mhiripiri, matomatisi, nezvimwewo) zvakakosha zvisinei nekuti ndeupi rudzi rwechikafu chaunosarudza kutevera, sekureva kwaJosh Ax, DNM, CNS, DC, muvambi we DrAxe.com , munyori anotengesa zvakanyanya Idya tsvina, uye mubatsiri weAncient Nutrition. "Veggies vanokuzadza iwe nekuwedzera huwandu hwekudya kwako, asi uine mashoma macalorie."

Edza kuve nema servings akati wandei pazuva, kusanganisira mashoma kana maviri nechikafu chimwe nechimwe, anodaro Dr. Ax.

#4 Ziva macronutrients.

Zvese zvekudya zvinoumbwa nehukuru hwakasiyana hweatatu makiyi macronutrients: protein, makabhohaidhiretsi, uye mafuta. "Hazvibviri kutevera keto nenzira kwayo uye kusanyanya kuziva izvo zvinoumba chikafu chauri kudya," anodaro Julie Stefanski, RD., chiremba wezvekudya akanyoreswa uye nyanzvi mukudya kwe ketogenic.

Asi iwe haufanirwe kunge uri pa keto kana kutevedzera iyo IIFYM yekudya maitiro kuti ubatsirwe nekudzidza zvakawanda nezve macronutrients. "Kuzvidzidzisa nezve izvo zvekudya zvakakwirira uye zvakaderera mu makabhohaidhiretsi uye kufunga nezve izvo macros aunosarudza zuva nezuva zvinogona kuvaka hwaro hwenzvimbo inosimudzira yekudya kwakanaka," anodaro Stefanski.

#5 Dzidza kuverenga zvinovaka muviri.

Vanhu vanotevera keto zvakare vanowanzo verenga zvinyorwa zvekudya zvakakwana kuti vave nechokwadi chekuti chikafu chavari kudya chiri keto-chinoshamwaridzika. Nyanzvi dzinoti iyi itsika yakanaka yekupinda zvisinei nemadyiro ako. "Tsvaga chero mhando yeshuga yakawedzerwa (inosanganisira nzimbe, muto webeet, fructose, sirasi yezviyo) uye hupfu hwegorosi," anodaro Dr. Axe. "Izvi zviri munenge zvinhu zvese zvakabikwa, mhando zhinji dzechingwa, zviyo, nezvimwe." (Yakabatana: Izvi Zvinonzi Zvine Hutano Kudya Kwemangwanani Kudya Zvine Shuga Yakawandisa Kupfuura Dessert)

Kuzvinetserei? "Mavara ekuverenga achakubatsira kudzivirira chikafu chisina kudya chisina hutano, kunyangwe chiri chakaderera-carb. Izvi zvinosanganisira zvinhu zvakaita senyama inogadzirwa (bacon kana salami), nyama dzisina hunhu kubva kumafekitori mhuka dzinosimudzwa, chezi dzakarongedzwa, purazi- hove dzakasimudzwa, chikafu chine zvakawanda zvakagadzirwa zvinowedzerwa, nemafuta emiriwo akanatswa. "

#6 Ita kuti hydration ive yekutanga.

"Kana vanhu vachitevera chikafu cheketogenic, pane kurasikirwa kukuru kwemvura nekuda kweshanduko dzakawanda dzemagetsi dzinogona kukonzera njodzi chaiyo yekushaya mvura," anodaro Christina Jax, R.D.N., akanyoreswa muzvinafundo wezvokudya zvinovaka muviri. Mhoro, keto flu.

"Asi kuisa pfungwa pakuwedzera kunwa mvura chinhu chakakosha kutora isu tese chatinogona kushandisa kubva pachikafu ichi. Tsandanyama dzako nehuropi hwako zvinoshanda pamwero wakaringana kana uchinge wanyatsodiridzwa," anodaro Jax. "Kutora mvura isina calorie zvakare inzira yakanaka yekunzwa kuzara kwenguva refu uye kubatsira nekugaya. Ndiyo nzira iri nyore yekushanda pakunzwa kwako kwakanyanya." (Zvakafanana: Yakaderera-Carb Keto Zvinwiwa Zvinokuchengeta MuKetosis)

#7 Ita shuwa kuti uri kuwana potassium yakakwana.

Imwe yedzakakosha nzira idzo keto dieters dzinoedza kudzivirira keto furu ndeyokusimudzira yavo potasium inodya, ingangove iri zano rakanaka kune akanaka chero munhu. "Vazhinji vekuAmerican havawane potasium inokwana, asi chikafu chepamusoro che potassium semiriwo yakasvibira yemashizha chakaratidzirwa mumayedzo emakiriniki kubatsira kudzikisa BP uye ndiro dombo rekona rekudya kweDASH," anodaro Stefanski. .

Vanhu vazhinji vanogona kubatsirwa nekudya chikafu chine potassium yakawanda, kunyangwe Stefanski akataura kuti kana uine chirwere cheitsvo, unofanirwa kutarisa nachiremba wako usati waita izvi.

#8 Chenjerera kuti chikafu chaunodya chinoita kuti unzwe sei.

"Vazhinji vevarwere vangu vanoshamiswa kuona kuti vanonzwa zviri nani sei kana vachitevera chikafu che ketogenic chakanyatsogadzirwa," anodaro Catherine Metzgar, Ph.D., RD., nyanzvi yezvekudya uye inovaka muviri biochemistry inoshanda neVirta Health. "Sezvo shuga yavo yeropa inogadzikana, vazhinji vanorasikirwa nehuremu uye vanotaura nezvesimba remagetsi." Asi iwe haufanire kunge uri pane keto kuti uone kuti kudya kwako kuri kuita kuti muviri wako unzwe sei. "Vanhu vasingateveri kudya kwe ketogenic vanofanirawo kuedza kuziva mhedzisiro yesarudzo yavo yekudya pamiviri yavo," anodaro Metzgar.

Nekutarisa iwe pachako mushure mekudya kwega kwega, kunyoreswa kwezvekudya, uye / kana kudzidzira kudya zvine hungwaru, unogona kunyatso kuenderana nehukama hwako nekudya zvaunodya uye kuti zvinokanganisa sei muviri wako.

Ongororo ye