Keto Kudya Kudya Chirongwa uye Menyu Inogona Kuchinja Muviri Wako

Zvemukati

• Ketogenic Kudya Basics
• Ketogenic Kudya Kudya Chirongwa
• Keto-Shamwari Chikafu Kudya
• Zvikafu zvekudzivirira
• Keto-Shamwari Zvinwiwa
• Muenzaniso Keto Menyu kwevhiki rimwe chete
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Hutano Ketogenic Snack Sarudzo
• Yakareruka Ketogenic Yekutenga Chinyorwa
• Icho Chinokosha

Kana iwe ukazviwana iwe uri mukukurukurirana nezve kudya kana kuonda, mikana iwe unonzwa nezve ketogenic, kana keto, kudya.

Izvi zvinodaro nekuti chikafu cheketo chave imwe yenzira dzakakurumbira pasi rese kuteura huremu hwakawandisa nekuvandudza hutano.

Kutsvagurudza kwakaratidza kuti kutora iyi yakaderera-carb, kudya kwemafuta akawanda kunogona kukurudzira kurasikirwa kwemafuta uye kunyange kugadzirisa zvimwe zvinhu zvakaita senge 2 chirwere cheshuga uye kuderera kwekuziva (,).

Chinyorwa ichi chinotsanangura zvekudya nekuzvidzivirira uchitevera chikafu cheketo uye chinopa chirongwa chevhiki imwe cheketo chekudya kuti utange.

Ketogenic Kudya Basics

Keto chikafu, sekutonga, chakanyanya kuderera mu carbs, chakakwira mumafuta uye zvine mwero mumapuroteni.

Kana uchitevera chikafu che ketogenic, macarbbs anowanzo deredzwa kusvika magiramu makumi maviri kusvika makumi mashanu pazuva, asi shanduro dzakasununguka dzekudya dziripo ().

Mafuta anofanirwa kutsiva ruzhinji rweakachekwa carbs uye anounza angangoita makumi manomwe neshanu muzana emazana ako macalorie ekudya.

Mapuroteni anofanirwa kuverengerana kwakatenderedza 10-30% yesimba zvinodiwa, nepo carbs inowanzo ganhurirwa ku5%.

Uku kudzora carb kunomanikidza muviri wako kuvimba nemafuta kune ayo makuru sosi sosi panzvimbo yeglucose - maitiro anozivikanwa se ketosis.

Paunenge uri mu ketosis, muviri wako unoshandisa ketoni - mamorekuru anogadzirwa muchiropa kubva kumafuta kana glucose yakaringana - seimwe mafuta chinobva.

Kunyangwe mafuta achiwanzo kudzivirirwa kune ayo akanyanya macalorie zvemukati, tsvagiridzo inoratidza kuti ketogenic kudya kunonyanya kushanda mukusimudzira uremu pane hwakaderera-mafuta chikafu ().

Uyezve, keto kudya kunoderedza nzara uye kuwedzera kuguta, izvo zvinogona kunyanya kubatsira kana uchiedza kudzikisa huremu ().

Ketogenic kudya kunovimba neyakajairika-carb maitiro. Carbs inowanzo ganhurirwa magiramu 20-50 pazuva, inotsiviwa kazhinji nemafuta uye zviyero zvine mapuroteni.

Ketogenic Kudya Kudya Chirongwa

Kushandura kune ketogenic kudya kunogona kuratidzika sekunetseka, asi hazvifaniri kunge zvakaoma.

Pfungwa dzako dzinofanirwa kunge dziri pakudzikisa carbs uchiwedzera mafuta uye mapuroteni ezvekudya uye zvinwiwa.

Kuti usvike uye ugare mune mamiriro ketosis, carbs inofanirwa kudzorwa.

Nepo vamwe vanhu vangangowana ketosis nekudya magiramu makumi maviri e carbs pazuva, vamwe vanogona kubudirira neakakwira yakawanda yekudya.

Kazhinji, iyo yakaderera yako makabhohaidhiretsi inodya, zviri nyore kuwana uye kugara mu ketosis.

Ichi ndicho chikonzero kunamatira kune keto-zvine chikafu chikafu uye kudzivirira zvinhu zvakapfuma mu carbs ndiyo nzira yakanakisa yekubudirira kurasikirwa nehuremu pane ketogenic chikafu.

Keto-Shamwari Chikafu Kudya

Paunenge uchitevera chikafu che ketogenic, chikafu uye zvinwiwa zvinofanirwa kukomberedza izvo zvinotevera chikafu:

• Mazai: Kufudzwa, makemikari mazai akazara anoita sarudzo yakanakisa.
• Yehuku: Chicken uye turkey.
• Hove dzakakora: Salmon yemusango-yakabatwa, herring uye mackerel.
• Nyama: Mombe dzakakangwa nehuswa, nyama yemhuka, nyama yenguruve, nyama yemuviri uye bison.
• Mukaka wakazara-mafuta: Yogati, ruomba nekirimu.
• Yakazara- mafuta chizi: Cheddar, mozzarella, brie, mbudzi chizi uye cream kirimu.
• Nuts uye mbeu: Macadamia nzungu, maarumondi, walnuts, mhodzi dzemanhanga, nzungu uye micheka yeflakisi.
• Nut butter: Natural nzungu, almond uye cashew mabhatiri.
• Mafuta ane hutano: Kokonati mafuta, maorivhi, mafuta avocado, coconut butter uye sesame mafuta.
• Zvinyorwa: Yese avocados inogona kuwedzerwa kune chero chero chikafu kana chikafu.
• Asina-starchy miriwo: Greens, broccoli, madomasi, howa uye mhiripiri.
• Condiments: Munyu, mhiripiri, vhiniga, ndimu muto, matsva miriwo nezvinonhuwira.

Zvikafu zvekudzivirira

Dzivisa chikafu chakapfuma muma carbs uchitevera keto chikafu.

Zvikafu zvinotevera zvinofanirwa kutarisirwa:

• Chingwa uye zvakabikwa zvinhu: Chingwa chena, chingwa chegorosi rose, makeke, makuki, madonati uye mabhanzi.
• Sweets uye chikafu chine shuga: Shuga, ice cream, zviwitsi, maple manyuchi, agave manyuchi uye coconut shuga.
• Zvinwiwa zvinotapira: Soda, muto, zvinotapira tii uye zvinwiwa zvemitambo.
• Pasita: Spaghetti uye manoodles.
• Zviyo uye zvigadzirwa zvezviyo: Gorosi, mupunga, oats, zviyo zvemangwanani uye matirobhu.
• Starchy miriwo: Mbatatisi, mbatatisi, butternut squash, chibage, mapizi uye manhanga.
• Nyemba uye nyemba: Nyemba nhema, nyemba, nyemba uye itsvo bhinzi.
• Muchero: Citrus, mazambiringa, mabhanana uye chinanazi.
• Yakakwira-carb sauces: Barbecue muto, shuga masaladhi kupfeka uye kudhonza sosi.
• Zvimwe zvinwiwa zvinodhaka: Doro neshuga zvakasanganiswa zvinwiwa.

Kunyangwe ma carbs achifanira kutemerwa, michero yakadzika-glycemic yakadai semabriji inogona kunakidzwa muhuwandu hushoma sekureba iwe uchichengetedza keto-inoshamwaridzika macronutrient renji.

Ive neshuwa yekusarudza chikafu chine hutano uye chengetedza chikafu chakagadziriswa uye mafuta asina hutano.

Zvinhu zvinotevera zvinofanirwa kudzivirirwa:

• Mafuta asina hutano: Margarine, kupfupisa uye mafuta emiriwo akadai secanola uye mafuta echibage.
• Zvikafu zvakagadzirwa: Chikafu chinokurumidza, zvakapetwa chikafu uye nyama dzakagadziriswa senge dzinopisa imbwa uye nyama yemasikati.
• Kudya chikafu: Chikafu chine mavara ekugadzira, zvinodzivirira uye zvinotapira senge shuga doro uye aspartame.

Keto-Shamwari Zvinwiwa

Shuga inogona kuwanikwa mune dzakasiyana siyana zvinwiwa zvinosanganisira muto, soda, iced tii uye zvinwiwa zvekofi.

Paunenge uri pane ketogenic yekudya, yakakwira-carb zvinwiwa inofanirwa kudzivirirwa senge yakakwira-carb chikafu.

Haisi nyaya diki yekuti zvinwiwa zvine shuga zvine chekuita nehutano hwakasiyana - kubva kufutisa kusvika panjodzi yekuwedzera chirwere cheshuga (,,).

Nekutenda, pane zvakawanda zvinonaka, zvisina shuga-sarudzo kune avo vari paketo keto.

Keto-inoshamwaridzika sarudzo chinwiwa chinosanganisira:

• Mvura: Mvura ndiyo sarudzo yakanakisa yemvura uye inofanirwa kudyiwa zuva rese.
• Mvura inopenya: Mvura inopenya inogona kugadzira yakanakisa soda kutsiva.
• Kofi isina unsweetened: Edza rinorema kirimu kuwedzera kunhuwira mukombe wako wejoe
• Unsweetened girini tii: Green tii inonaka uye inopa akawanda mabhenefiti ehutano.

Kana iwe uchida kuwedzera imwe yekuwedzera flavour kumvura yako, edza kuyedza neyakasiyana keto-inoshamwaridzika flavour musanganiswa.

Semuenzaniso, kukanda imwe mint nyowani uye peel peel muhombodo yako yemvura kunogona kuita hydration mhepo.

Kunyangwe doro richifanira kurambidzwa, kunakirwa yakaderera-carb chinwiwa senge vodka kana tequila yakasanganiswa nemvura yesoda yakanyatsonaka pane imwe nguva.

Ketogenic kudya kunovaka muviri kunofanirwa kutenderedza zvakakora-mafuta, yakaderera-carb sarudzo dzekudya uye kudzora zvinhu zvakagadziriswa zvakanyanya uye mafuta asina hutano. Keto-inoshamwaridzika sarudzo yezvinwiwa inofanira kunge isina shuga. Funga nezvemvura, inopenya mvura kana unsweetened girini tii nekofi.

Muenzaniso Keto Menyu kwevhiki rimwe chete

Iyi inotevera menyu inopa isingasviki makumi mashanu magiramu e yakazara carbs pazuva.

Sezvambotaurwa pamusoro apa, vamwe vanhu vanogona kutapudza makabhohaidhiretsi kunyangwe zvichienda mberi kuti vasvike ketosis.

Iyi yakajairwa svondo rimwe ketogenic menyu inogona kuchinjwa zvichienderana nezvinodiwa pakudya.

Muvhuro

• Kudya kwemangwanani: Mazai maviri akachekwa mumafuru akafuriswa anoshandiswa nemafuta akadirwa.
• Kwekudya kwemasikati: Bhuger isina kudyiwa huswa yakashongedzwa nechizi, howa uye avocado pamusoro pemubhedha wemidhi.
• Kudya kwemanheru: Nguruve dzinogurwa nebhinzi dzakasvibirira dzakakwizwa mumafuta ekokonati.

Chipiri

• Kudya kwemangwanani: Mushroom omelet.
• Kwekudya kwemasikati: Tuna saladi ine celery uye tomato pamusoro pemubhedha wemidhi.
• Kudya kwemanheru: Roast huku nekirimu muto uye sauteed broccoli.

Chitatu

• Kudya kwemangwanani: Bhero mhiripiri yakazara nechizi nemazai.
• Kwekudya kwemasikati: Arugula saladi ine yakaoma-yakabikwa mazai, turkey, avocado uye bhuruu chizi.
• Kudya kwemanheru: Yakakangwa salmoni nesipinachi yakadhonzwa mumafuta ekokonati.

China

• Kudya kwemangwanani: Yakazara-mafuta yogati yakasungwa neKeto granola.
• Kwekudya kwemasikati: Steak mbiya neholiflower mupunga, chizi, herbs, avocado uye salsa.
• Kudya kwemanheru: Bison steak ine cheesy broccoli.

Chishanu

• Kudya kwemangwanani: Baked avocado mazai emazai.
• Kwekudya kwemasikati: Kesari saladhi nehuku.
• Kudya kwemanheru: Nguruve dzinogurwa nemiriwo.

Mugovera

• Kudya kwemangwanani: Cauliflower mbiriso yakafukidzwa nechizi uye avocado.
• Kwekudya kwemasikati: Bunless salmon burger ine pesto.
• Kudya kwemanheru: Meatballs yakashanda ne zucchini noodles uye parmesan chizi.

Svondo

• Kudya kwemangwanani: Mukaka wekokonati chia pudding yakavezwa nekokonati uye walnuts.
• Kwekudya kwemasikati: Cobb saladi inogadzirwa nemadhiri, mazai akaomeswa, avocado, chizi uye turkey.
• Kudya kwemanheru: Kokonati huku curry.

Sezvauri kuona, ketogenic chikafu chinogona kuve chakasiyana uye chinonaka.

Kunyangwe akawanda ketogenic chikafu akavakirwa akatenderedza zvigadzirwa zvemhuka, kune akasiyana akasiyana ezvirimwa miriwo sarudzo kusarudza kubva futi.

Kana iwe uchitevera imwe yakasununguka ketogenic yekudya, uchiwedzera kapu yemabriji kuchikafu chako chamangwanani kana kushoma kushoma kwemashizha emashizha kuchikafu chako kunowedzera huwandu hwe carbs muchirongwa chekudya ichi.

Ketogenic chirongwa chekudya, sekudya chero kune hutano, chinofanira kusanganisira chikafu chizere uye yakawanda fiber-yakafuma, yakaderera-carb miriwo. Sarudza mafuta ane hutano senge mafuta ekokonati, avocado, maorivhi uye mafuta emafuro ekuwedzera mafuta emidziyo.

Hutano Ketogenic Snack Sarudzo

Kudya mukati mekudya kunogona kubatsira nzara ine mwero uye kukuchengetedza iwe panzira uchitevera ketogenic yekudya.

Nekuti iyo ketogenic dhayeti iri kuzadza kwazvo, iwe unogona kungoda imwechete kana maviri tudyo pazuva, zvichienderana nebasa rako reyero.

Heano mamwe akanakisa, keto-ane hushamwari sarudzo dzekudya.

• Maamondi uye cheddar chizi
• Hafu yeavocado yakazara nehuku yehuku
• Guacamole ine yakaderera-carb veggies
• Trail musanganiswa wakagadzirwa neswiti isina coconut, nzungu uye mhodzi
• Mazai akaomeswa
• Kokonati machipisi
• Kale machipisi
• Maorivhi uye akachekwa salami
• Celery uye mhiripiri ine herbed cream chizi dip
• Ma berries ane anorema kurova kirimu
• Jerky
• Cheese roll-ups
• Parmesan crisps
• Nzungu dzeMacadamia
• Greens ane mafuta-ekupfeka uye avocado
• Keto smoothie yakagadzirwa nemukaka wekokonati, cocoa uye avocado
• Avocado cocoa mousse

Kunyangwe izvi zvekudya zvekudya zvekudya zvinogona kuchengetedza kuzara pakati pekudya, zvinogona zvakare kubatsira mukuwedzera huremu kana uchinge uchinge uchinge uchinyisa zvakanyanya zuva rese.

Izvo zvakakosha kuti udye inokodzera huwandu hwe macalorie anoenderana neyako chiitiko cheyero, kurema chinangwa, zera uye mukadzi.

Kana iwe usina chokwadi kuti mangani macalorie aunofanirwa kunge uchidya, tarisa chinyorwa ichi kuti udzidze maitiro ekuverenga simba rinodiwa.

Keto-inonaka svutugadzike inofanirwa kunge iine mafuta mazhinji, zvine mwero mumapuroteni uye yakaderera muma carbs. Wedzera yako fiber yekudyiwa nekudyiwa pane yakachekwa, yakaderera-carb miriwo ine yakakwira-mafuta dhipu muto.

Yakareruka Ketogenic Yekutenga Chinyorwa

Chikafu chakakomberedzwa che ketogenic chinofanira kusanganisira yakawanda yezvibereko zvitsva, mafuta ane hutano uye mapuroteni.

Kusarudza musanganiswa wezvose zviri zviviri zvitsva uye zvechando zvinogonesa kuti iwe unowana keto-inoshamwaridzika miriwo uye michero yekuwedzera kune mabikirwo.

Izvi zvinotevera runyorwa rwekutengesa ketogenic runogona kukutungamira kana uchitsvaga nzira dzekutengesa:

• Nyama nehuku: Nzombe, huku, turkey uye nyama yenguruve (sarudza organic, mafuro-akasimudza sarudzo pese pazvinogoneka).
• Hove: Hove dzakakora salmon, sardines, mackerel uye herring zvakanakisa.
• Hove: Oysters, shrimp uye scallops.
• Mazai: Tenga omega-3-yakafumiswa kana kufudzwa mazai pese pazvinogoneka.
• Mukaka wakazara-mafuta: Yogati isina kuviriswa, ruomba, rinorema kirimu uye mukirimu wakasviba.
• Mafuta: Kokonati uye mafuta avocado.
• Zvinyorwa: Tenga musanganiswa wemakotapeya akaibva uye asina kuibva kuitira kuti kugoverwa kwako kugare.
• Cheese: Brie, kirimu chizi, cheddar uye mbudzi chizi.
• Frozen kana matsva mabriji: Blueberries, raspberries, mablackberries.
• Nuts: Macadamia nzungu, maarumondi, pecans, pistachios.
• Mbeu: Nhanga mbeu, mbeu yezuva, mbeu dzechia.
• Nut butters: Almond ruomba, nzungu ruomba.
• Nyowani kana yechando yakadzika-carb miriwo: Howa, cauliflower, broccoli, magidhi, mhiripiri, hanyanisi nematomatisi.
• Condiments: Gungwa munyu, mhiripiri, salsa, mishonga, gariki, vhiniga, masitadhi, maorivhi nezvinonhuwira.

Zvinogara zvichikosha kuronga zvekudya zvako nguva isati yakwana uye zadza ngoro yako nemidziyo inodiwa kwemazuva mashoma 'madhishi ane hutano.

Uyezve, kunamatira kune rondedzero yekutengesa kunogona kukubatsira kuti udzivise zvinokuyedza, zvisina hutano chikafu.

Kugadzirira rondedzero yekutenga kunogona kubatsira iwe kusarudza kuti ndezvipi zvekudya zvinozokodzera mune yako ketogenic chirongwa chekudya. Zadza chingoro chako nenyama, huku, mazai, maveji ane mafuta mashoma, mukaka wakazara-mafuta uye mafuta ane hutano.

Icho Chinokosha

Chikafu chine hutano cheketogenic chinofanirwa kunge chiine 75% mafuta, 10-30% protein uye isingapfuure 5% kana 20 kusvika 50 magiramu e carbs pazuva.

Tarisa pane zvakakora-mafuta, zvakaderera-carb chikafu semazai, nyama, dairy uye yakaderera-carb miriwo, pamwe nezvinwiwa zvisina shuga. Ive neshuwa yekurambidza zvakanyanya kugadziriswa zvinhu uye zvisina hutano mafuta.

Kuzivikanwa kwechikafu che ketogenic kwakaita kuti zvive nyore kupfuura nakare kose kuwana yakawanda yakawanda inonakidza uye ine hutano keto yekudya mazano online.

Uchishandisa chinyorwa ichi seyeuchidzo kuti utange pane keto chikafu chinogona kukumisira kuti ubudirire uye kuita shanduko kune yakakwira-mafuta, yakaderera-carb chikafu mhepo.