16 Zvikafu zvekudya pane Ketogenic Kudya

Zvemukati

• 1. Zvokudya zvegungwa
• 2. Yakaderera-carb miriwo
• Keto yemuriwo zvinyorwa:
• 3. Cheese
• Keto chizi chinyorwa:
• 4. Makotapeya
• 5. Nyama nehuku
• 6. Mazai
• 7. Kokonati mafuta
• 8. Plain Greek yogati uye kottage chizi
• 9. Mafuta omuorivhi
• 10. Nutsu nembeu
• 11. Michero
• 12. Ruomba nekirimu
• 13. Shirataki noodles
• 14. Maorivhi
• 15. Kofi uye tii isina shuga
• 16. Chokoreti yakasviba uye upfu hwecocoa
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Ketogenic chikafu chave chakakurumbira.

Zvidzidzo zvakaona kuti ichi chakaderera kwazvo carb, kudya kwemafuta kwakanyanya kunobatsira pakurasikirwa nehuremu, chirwere cheshuga, uye pfari

Kune zvakare humbowo hwepakutanga kuratidza kuti zvinogona kubatsira kune mamwe magomarara, chirwere cheAlzheimer, nezvimwewo zvirwere.

Zvakadaro, yemhando yepamusoro kutsvagisa nezve chikafu ichiri kudikanwa kuti isarudze kuchengetedza kwayo kwenguva refu uye kushanda (,,).

Ketogenic yekudya inowanzo gadzika carbs kusvika 20 kusvika 50 gramu pazuva. Kunyangwe izvi zvichitaridzika kunge zvakaoma, chikafu chakawandisa chinogona kukwana nyore munzira iyi yekudya.

Heano zvimwe zvekudya zvine hutano zvekudya pane ketogenic chikafu.

1. Zvokudya zvegungwa

Hove uye hove dzinodyiwa zvakanyanya keto-zvine hushamwari. Salmoni nedzimwe hove zvine hupfumi hweB mavitamini, potasium, uye selenium, asi zvakadaro haina carb ().

Zvisinei, ma carbs mumhando dzakasiyana dzehove dzinosiyana. Semuenzaniso, nepo shrimp uye makungu akawanda asina carbs, mamwe marudzi ehovefish inoita (,).

Nepo idzi shellfish dzichiri kugona kuverengerwa pane ketogenic chikafu, zvakakosha kuti uzvidavirire kune aya ma carbs kana iwe uchiedza kugara mukati mekamanikana renji.

Heano ma carb kuverenga e3.5-ounce (100-gramu) servings yemamwe marudzi anozivikanwa ehovefish (,,,,,):

• mbama: 4 magiramu
• mussels: 4 magiramu
• octopus: 4 magiramu
• oysters: 3 magiramu
• squid: 3 magiramu

Salmon, sardines, mackerel, uye dzimwe hove dzakakora dzakakwira kwazvo mumafuta omega-3, ayo akawanikwa achideredza insulin mazinga uye kuwedzera insulin senzwi mune vanhu vane kufutisa uye kufutisa ().

Uye zvakare, kuwedzerwa kwehove kwakawanda kwave kwakabatanidzwa nekuderera kwengozi yezvirwere uye nekuvandudza hutano hwekuziva (,).

IAmerican Heart Association inokurudzira kudya 1 kusvika ku2 chikafu chegungwa vhiki rega rega ().

Mhando zhinji dzehove yegungwa haina carb kana yakadzika kwazvo mu carbs. Hove uye shellfish zvakare zvakare akanaka mavitamini, zvicherwa, uye omega-3s.

2. Yakaderera-carb miriwo

Asina-starchy miriwo yakaderera mumacalorie uye carbs, asi yakakwira muzvakawanda zvinovaka muviri, kusanganisira vhitamini C nemaminerari akati wandei.

Muriwo uye zvimwe zvirimwa zvine fiber, iyo muviri wako usinga gaye uye kupinza seimwe carbs.

Naizvozvo, tarisa yavo inogaya (kana mambure) carb kuverenga, inova yakazara carbs kubvisa fiber. Izwi rekuti “net carbs” rinongoreva macarbs anonwiwa nemuviri.

Ziva kuti net carbs nemhedzisiro yavo pamuviri zvine nharo, uye kumwe kutsva kunodiwa.

Miriwo yakawanda ine mashoma ma carbs. Nekudaro, kudya kumwe kushandira kwe "starchy" miriwo yakaita mbatatisi, yam, kana beet kunogona kukuisa pamusoro peyako carb muganho wezuva racho.

Iyo mambure carb kuverenga yeasina-starchy miriwo masosi kubva pasi pe1 gramu ye1 mukombe wespinashi mbishi kusvika kumagiramu manomwe e1 mukombe wemidziyo yakabikwa yeBrussels (,).

Muriwo unewo antioxidants anobatsira kudzivirira kubva kune mahara radicals, ayo ari asina kugadzikana mamorekuru ayo anogona kukonzera maseru kukuvara (, 20).

Chii chimwe, cruciferous miriwo yakaita kare, broccoli, uye cauliflower zvakabatanidzwa nekuderera kwegomarara uye chirwere chemoyo njodzi (,).

Yakadzika carb veggies inogadzira yakanakira kutsiva kweakakwira carb chikafu.

Semuyenzaniso:

• cauliflower inogona kushandiswa kuteedzera mupunga kana mbatatisi yakachekwa
• "Zoodles" inogona kugadzirwa kubva zucchini
• spaghetti squash inotsiviwa nespaghetti

Heano mimwe mienzaniso yeketo-inoshamwaridzika miriwo yekuisa mune yako chirongwa chekudya.

Keto yemuriwo zvinyorwa:

• asparagasi
• avocado
• broccoli
• kabichi
• cauliflower
• cucumber
• bhinzi yegirini
• biringanya
• kare
• lettuce
• maorivhi
• mhiripiri (kunyanya green)
• sipinashi
• madomasi
• zucchini

Iyo mambure carbs mune isiri-starchy miriwo inotangira kubva pa1 kusvika ku8 magiramu pamukombe. Muriwo unovaka muviri, unochinja-chinja, uye unogona kubatsira kudzikisa njodzi yezvirwere.

3. Cheese

Kune mazana emarudzi echizi. Neraki, mazhinji akadzika kwazvo mumacarbs uye akakora mumafuta, izvo zvinoita kuti vakwanise kuita chikafu cheketogenic.

Rimwe ounce (28 gramu) ye cheddar chizi inopa 1 gramu ye carbs, 6.5 gramu eprotein, uye yakawanda yakawanda calcium ().

Cheese yakakwira mumafuta akazara, asi haina kuratidzirwa kuwedzera njodzi yehosha yemoyo. Muchokwadi, zvimwe zvidzidzo zvinoratidza kuti chizi inogona kubatsira kudzivirira kubva kuchirwere chemoyo (,).

Cheese zvakare ine conjugated linoleic acid, inova mafuta akave akabatanidzwa nekurasikirwa kwemafuta uye kugadzirisa mukuumbwa kwemuviri (26).

Uye zvakare, kudya chizi nguva dzose kunogona kubatsira kudzikisa kurasikirwa kwemhasuru uye simba kunoitika nekukwegura.

Chidzidzo chevhiki gumi nembiri muvakuru vakura vakawana kuti avo vanodya maounzi manomwe (210 magiramu) e ricotta chizi pazuva vakaona kushomeka kwemhasuru uye kupera simba kwemhasuru panguva yechidzidzo kupfuura vamwe ().

Heano mamwe echizi ari ezasi mu carbs kune keto chikafu.

Keto chizi chinyorwa:

• bhuruu bhuruu
• brie
• camembert
• cheddar
• chevre
• colby jack
• koteji chizi
• kirimu chizi
• feta
• mbudzi chizi
• halloumi
• Havarti
• Limburger
• manchego
• mascarpone
• mozzarella
• muenster
• parmesan
• mhiripiri jack
• provalone
• romano
• tambo chizi
• Swiss

Cheese yakafuma mumapuroteni, calcium, uye anobatsira mafuta acids, zvakadaro iine hushoma huwandu hwe carbs.

4. Makotapeya

Zvitape zvakagwinya zvisingaite. 3.5 ounces (100 gramu), kana ingangoita hafu yeavocado yepakati, ine magiramu 9 e carbs.

Nekudaro, 7 eaya fiber, saka mambure ayo carb kuverenga ingori 2 magiramu ().

Avocado akakwirira mumavhitamini akawanda nemaminerari, kusanganisira potasium, yakakosha mamineral vanhu vazhinji vanogona kusakwana. Uyezve, kukwira kwepotassium kunogona kubatsira kuita kuti kuchinjika kweketogenic kuve nyore ().

Mukuwedzera, avocados inogona kubatsira kuvandudza cholesterol uye triglyceride mazinga.

Imwe ongororo yakawana kuti vatori vechikamu vanodya imwe avocado pazuva zvine mhedzisiro inobatsira yavo Cardio-metabolic njodzi dzinosanganisira dzakadzika zvikamu zveLDL (yakaipa) cholesterol. ().

Avocados ane magiramu maviri emambure carbs pakushanda uye ane fiber yakawanda uye akawanda zvinovaka muviri, kusanganisira potasium. Uye zvakare, ivo vanogona kubatsira kunatsiridza moyo hutano mamaki.

5. Nyama nehuku

Nyama nehuku zvinofungidzirwa sezvikafu zvekudya pane ketogenic kudya.

Nyama nyowani nehuku hazvina carbs uye zvakapfuma mumaB mavitamini uye akawanda akakosha mamineral (,).

Izvowo sosi huru yeprotein yemhando yepamusoro, iyo yakaratidzwa kubatsira kuchengetedza tsandanyama panguva yekudya kwakanyanya kwecarb (,).

Imwe ongororo mumadzimai akura yakawana kuti kudya chikafu chine mafuta akawanda kwakatungamira kuHDL (yakanaka) cholesterol mwero yaive 5% yakakwira kupfuura pane yakaderera mafuta, yakakwira carb chikafu ().

Zvakanakisisa kusarudza nyama yakakangwa neuswa, kana zvichibvira. Imhaka yekuti mhuka dzinodya huswa dzinogadzira nyama ine huwandu hwakakwira hwemafuta e-omega-3, conjugated linoleic acid, uye antioxidants kupfuura nyama kubva kumhuka dzakadyiwa nezviyo ().

Nyama nehuku hazvina carbs uye zvakapfuma mune zvemhando yepamusoro mapuroteni uye akawanda zvinovaka muviri. Nyama-yakakodzwa nyama ndiyo sarudzo ine hutano.

6. Mazai

Mazai ndechimwe chezvikafu zvine hutano uye zvine hunyanzvi pasi.

Rimwe zai hombe rine isingasviki 1 gramu ye carbs uye anenge magiramu matanhatu eprotein, ichigadzira mazai chikafu chakaringana cheketogenic mararamiro ().

Uye zvakare, mazai akaratidzirwa kukonzera mahormone ayo anowedzera manzwiro ekuzara uye kuguta (,).

Zvakakosha kudya zai rose, sezvo huwandu hwakawanda hwezai hunowanikwa muzai. Izvi zvinosanganisira antioxidants lutein uye zeaxanthin, iyo inobatsira kuchengetedza hutano hwemaziso ().

Kunyangwe mazai emazai ane cholesterol yakawanda, kuidya hakuwedzeri mwero wecholesterol muropa kuvanhu vazhinji. Muchokwadi, mazai anoita kunge anoshandura saizi yeLDL zvidimbu nenzira inoderedza njodzi yehosha yemwoyo ().

Mazai ane asingasviki 1 gramu e carbs yega uye anogona kubatsira kukuchengeta wakazara kwemaawa. Iwo zvakare akakwirira mune dzinoverengeka zvinovaka muviri uye anogona kubatsira kuchengetedza maziso nemoyo hutano.

7. Kokonati mafuta

Kokonati mafuta ine yakasarudzika ehupfumi iyo inoita kuti inyatso kukodzera kune ketogenic chikafu.

Kutanga, ine yepakati-cheni triglycerides (MCTs). Kusiyana nemafuta mazhinji emaketani, MCTs inotorwa yakananga nechiropa uye inoshandurwa kuita ketoni kana kushandiswa senzvimbo inokurumidza yesimba.

Muchokwadi, mafuta ekokonati ave achishandiswa kuwedzera ketone mazinga muvanhu vane chirwere cheAlzheimer uye kumwe kusagadzikana kwehuropi uye huta hurongwa ().

Iyo yakakosha mafuta acid mune coconut mafuta ndeye lauric acid, yakati rebei-cheni mafuta. Izvo zvakataurwa kuti coconut mafuta kusanganiswa kweMCTs uye lauric acid inogona kusimudzira yakatsiga mwero we ketosis (,).

Uyezve, mafuta ekokonati anogona kubatsira vakuru vane kufutisa kurasikirwa nehuremu uye mafuta emudumbu.

Mune kumwe kuongorora, varume vakadya 2 mashupuni (30 mL) emafuta ekokonati pazuva vakarasika 1 inch (2.5 cm), paavhareji, kubva muchiuno chavo vasina kuita chero imwe shanduko yekudya (,).

Kuti uwane rumwe ruzivo nezve maitiro ekuwedzera mafuta ekokonati kuchikafu chako, verenga chinyorwa ichi.

Kokonati mafuta akapfuma muMCTs, ayo anogona kuwedzera kugadzirwa kweketone. Uye zvakare, inogona kuwedzera metabolic rate uye kukurudzira kurasikirwa kwehuremu uye dumbu mafuta.

8. Plain Greek yogati uye kottage chizi

Plain Greek yogati uye kottage chizi zvine hutano, zvine mapuroteni akawanda chikafu.

Ipo iine iwo mamwe ma carbs, iwo anogona achiri kuverengerwa mune ketogenic mararamiro mune zvine mwero.

Hafu mukombe (105 gramu) yeiyo yakajeka Greek yogati inopa 4 magiramu e carbs uye 9 gramu eprotein. Iyo huwandu hwecottage cheese inopa magiramu mashanu e carbs uye 11 gramu eprotein (,).

Ose yogati necottage cheese akaratidzirwa kubatsira kudzikisira chishuwo chekudya nekusimudzira manzwiro ekuzara (,).

Chero munhu anogadzira chikafu chinonaka pachezvake. Nekudaro, ese ari maviri anogona zvakare kusanganiswa nenzungu dzakatemwa, sinamoni, kana zvimwe zvinonhuwira zvekukurumidza uye nyore kurapa keto.

Ose ari maviri echiGiriki yogati uye cottage chizi ane mashanu magiramu e carbs pakushanda. Zvidzidzo zvakaratidza kuti zvinobatsira kudzikisira kudya uye kukurudzira kuzara.

9. Mafuta omuorivhi

Oiri reMiorivhi rinopa mabhenefiti anoorora kumoyo wako.

Iyo yakakwira mu oleic acid, monounsaturated mafuta akawanikwa achidzikisa chirwere chemwoyo chengozi muzvidzidzo zvakawanda (,).

Uye zvakare, yemafuta-emhandara emafuta emuorivhi akakwirira muma antioxidants anozivikanwa se phenols. Izvi zvinowedzera kuchengetedza hutano hwemwoyo nekuderedza kuzvimba uye kugadzirisa arteri basa (,).

Seyakachena mafuta sosi, maorivhi haana ma carbs. Iyo yakanaka hwaro hwekupfeka saradhi uye mayonnaise ane hutano.

Nemhaka yekuti haina kugadzikana semafuta akazara patembiricha yakanyanya, zviri nani kushandisa mafuta emuorivhi pakubika zvisina kupisa kana kuiwedzera kuzvikafu kana zvabikwa.

Oiri-mhandara mafuta omuorivhi akakwirira mumoyo-hutano monounsaturated mafuta uye antioxidants. Inokodzera kupfeka saradhi, mayonnaise, uye kuwedzera kuzvikafu zvakabikwa.

10. Nutsu nembeu

Nutsu nembeu zvine hutano, mafuta akawandisa, uye zvakaderera-carb chikafu.

Kugara uchidya nati kwakabatanidzwa nenjodzi yakadzikira yehosha yemoyo, mamwe kanzira, kushushikana, uye zvimwe zvirwere zvisingaperi (, 55).

Uyezve, nzungu nembeu zvakakwirira mune fiber, izvo zvinogona kukubatsira kuti unzwe uzere uye kunwa mashoma macalorie akazara ().

Kunyangwe ese nzungu nembeu zviri zvakaderera mumambure carbs, huwandu hwacho hunosiyana zvakanyanya pakati pemhando dzakasiyana.

Heano ma carb anoverengerwa 1 ounce (28 gramu) yemamwe nzungu dzinozivikanwa nembeu (,,,,,,,,,,,,),

• maarumondi: 2 gramu mambure carbs (6 gramu akazara carbs)
• Miti yeBrazil: 1 gramu net carbs (3 gramu akazara carbs)
• cashews: 8 gramu mambure carbs (9 gramu akazara carbs)
• macadamia nzungu: 2 gramu mambure carbs (4 gramu akazara carbs)
• pecans: 2 gramu mambure carbs (4 gramu akazara carbs)
• pisitachi: 5 gramu mambure carbs (8 gramu akazara carbs)
• walnuts: 2 gramu mambure carbs (4 gramu akazara carbs)
• chia mbeu: 1 gramu net carbs (12 gramu akazara carbs)
• flaxseeds: 0 gramu net carbs (8 gramu akazara carbs)
• manhanga mbeu: 3 gramu mambure carbs (5 gramu akazara carbs)
• mbeu yesame: 3 gramu mambure carbs (7 gramu akazara carbs)

Nuts uye mhodzi zvine moyo-zvine hutano, zvakakwirira mune fiber, uye zvinogona kutungamira kune hutano kukwegura. Ivo vanopa 0 kusvika 8 magiramu e net carbs paunzi.

11. Michero

Mazhinji michero yakanyanya kukwirisa mu carbs kuti isanganise pane ketogenic chikafu, asi michero ndiyo yakasarudzika.

Miti michero yakadzika muma carbs uye yakakwira mu fiber. Muchokwadi, raspberries uye mablackberries ane yakawandisa fiber senge inodyiwa carbs.

Zvibereko zvidiki izvi zvinotakurwa nema antioxidants ayo akanzi anoderedza kuzvimba uye kudzivirira kubva kuzvirwere (,,).

Heano ma carb anoverengeka e3,5 ounces (100 gramu) yemamwe ma berries (,,,,):

• mablackberries: 11 gramu mambure carbs (16 gramu akazara carbs)
• blueberries: 9 gramu mambure carbs (12 gramu akazara carbs)
• raspberries: 6 gramu mambure carbs (12 gramu akazara carbs)
• mastrawberry: 7 gramu mambure carbs (9 gramu akazara carbs)

Miti michero yakafuma mune zvinovaka muviri izvo zvinogona kudzikisa njodzi yezvirwere. Ivo vanopa mashanu kusvika gumi nemaviri magiramu emambure carbs pa3,5-ounce inoshumira.

12. Ruomba nekirimu

Butter uye kirimu mafuta akanaka ekuisa pane ketogenic kudya. Imwe neimwe iine chete maratidziro emahara e carbs pakushanda (,).

Kwemakore mazhinji, ruomba nekirimu zvaitendwa kuti zvinokonzeresa kana kubatsira kuchirwere chemwoyo nekuda kwemafuta azere akakora. Zvisinei, zvidzidzo zvakawanda zvakakura zvakaratidza kuti, kuvanhu vazhinji, mafuta akazara haana kubatana nechirwere chemwoyo (,).

Asi izvo, zvimwe zvidzidzo zvinoratidza kuti kunwiwa zvine mwero kwemukaka wakakora une mafuta kunogona kudzora njodzi yekurwara nemoyo uye sitiroko (,,).

Kufanana nemamwe mafuta emukaka zvigadzirwa, ruomba nekirimu zvakapfuma mu conjugated linoleic acid, iyo fatty acid iyo inogona kukurudzira kurasikirwa kwemafuta (30).

Butter uye kirimu zvinenge zvisina carb uye zvinoita kunge zvine kwazvakarerekera kana zvinobatsira pahutano hwemwoyo kana zvichidyiwa zvine mwero.

13. Shirataki noodles

Shirataki noodles ndeye inonakidza yekuwedzera kune ketogenic chikafu. Unogona kuvawana padyo nezvibereko pazvitoro kana online.

Izvo zvine isingasviki 1 gramu yemambure carbs uye gumi nemashanu macalorie pakushanda nekuti iwo anonyanya mvura ().

Muchokwadi, aya ma noodles anogadzirwa kubva kune viscous fiber inonzi glucomannan, iyo inogona kupinza inosvika makumi mashanu zvakapetwa huremu hwayo mumvura ().

Viscous fiber inogadzira gel inodzora kufamba kwechikafu kuburikidza neako ekugaya nzira. Izvi zvinogona kubatsira kudzikisira nzara uye shuga yeropa spikes, zvichiita kuti zvibatsire pakurema uye kushaya chirwere cheshuga (,,).

Shirataki noodles anouya mumhando dzakasiyana, kusanganisira mupunga, fettuccine, uye linguine. Vanogona kutsiviwa neyakajairwa manoodles mune ese marudzi eeresipi.

Shirataki noodles ine isingasviki 1 gramu ye carbs pakushanda. Yadzo viscous fiber inobatsira kudzora kufamba kwechikafu kuburikidza neyako nzira yekugaya, iyo inosimudzira kuzara uye yakagadzikana mashuga eropa.

14. Maorivhi

Maorivhi anopa iwo mamwe mabhenefiti ehutano semafuta emuorivhi, chete muchimiro chakasimba.

Oleuropein, iyo antioxidant huru inowanikwa mumiorivhi, ine anti-kupisa zvinhu uye inogona kudzivirira maseru ako kubva kukuvara ().

Uye zvakare, mune in vitro zvidzidzo zvinoratidza kuti kudya maorivhi kunogona kubatsira kudzivirira kurasikirwa kwemapfupa uye kuderera kweropa, kunyange pasina kuyedzwa kwevanhu kuchiripo (,).

Maorivhi anosiyana mumukati me carb nekuda kwehukuru hwayo. Zvisinei, hafu ye carbs yavo inouya kubva ku fiber, saka yavo inogaya carb zvemukati yakaderera kwazvo.

Maorivhi gumi (34 gramu) ane magiramu maviri ezere carbs uye 1 gramu ye fiber. Izvi zvinoshanda kune net net carb kuverenga ingangoita 1 gramu zvichienderana nesaizi ().

Maorivhi akapfuma muma antioxidants ayo anogona kubatsira kuchengetedza moyo uye pfupa hutano. Iwo ane 1 gramu yemambure carbs paunzi.

15. Kofi uye tii isina shuga

Kofi netii zvine hutano, zvinwiwa zvisina-carb.

Izvo zvine caffeine, iyo inowedzera metabolism yako uye inogona kubatsira kunatsiridza kuita kwako kwepanyama, kusvinura, uye mafungiro (,,).

Uyezve, vanonwa kofi uye vanonwa tii vakaratidzirwa kuve vane njodzi yakadzikira yeshuga. Muchokwadi, avo vane yakanyanya kunwa kofi vane njodzi yakaderera yekukura chirwere cheshuga ().

Kuwedzera rinorema kofi kana tii kwakanaka asi gara kure ne "mwenje" kofi uye tii latte. Izvi zvinowanzo gadzirwa nemukaka usina nonfat uye zvine yakakwira carb flavouring.

Kofi isina kunwa uye tii haina carbs uye inogona kubatsira kusimudzira yako metabolic rate, pamwe nekuita kwemuviri uye kwepfungwa. Vanogona zvakare kudzikisa njodzi yako yeshuga.

16. Chokoreti yakasviba uye upfu hwecocoa

Chokoreti yakasviba uye cocoa zvinonaka zvinobva ma antioxidants.

Muchokwadi, cocoa inopa yakanyanya seyakanyanya antioxidant chiitiko sechero chimwe chibereko, kusanganisira bhuru bhuru bheri uye acai majiroji ().

Chokoreti yerima ine flavanols, iyo inogona kubatsira kudzikisa njodzi yehosha yemwoyo nekudzikisa BP uye kuchengetedza tsinga dzakagwinya (96, 97, 98).

Zvimwe zvinoshamisa kuti, chokoreti inogona kuve chikamu chekudya kwe ketogenic. Zvisinei, zvakakosha kusarudza chokoreti yakasviba iyo ine hushoma hwe70% cocoa solids, kunyanya zvakanyanya, uye kudya zvine mwero.

Rimwe ounce (28 gramu) yechokoreti isina kutapira (100% cocoa) ine magiramu matatu emambure carbs ().

Chokoreti yakasviba necocoa poda zvakakwirira muma antioxidants uye zvinogona kubatsira kudzikisa njodzi yehosha yemoyo.

Chinokosha

Ketogenic yekudya inogona kushandiswa kuzadzisa uremu, shuga yeropa manejimendi, uye zvimwe zvinangwa zvine chekuita nezvehutano.

Neraki, inogona kusanganisira akasiyana siyana zvinovaka muviri, zvinonaka, uye zvakasiyana-siyana zvekudya izvo zvinokutendera iwe kuti ugare mukati meako ezuva nezuva carb renji.

Kuti ukohwe zvese zvinobatsira pahutano hwekudya ketogenic, idya zvekudya zvine keto-zvine hushamwari nguva dzose.