Isidlo sasekuseni se-Keto siyindlela enhle kakhulu yalabo abafuna ukuqala usuku ngendlela enempilo. enempilo, nge amandla futhi ngaphandle kokuguqula izimiso zokudla okune-ketogenic. Lokhu ukuthambekela kokudla, egxile ekwehliseni kakhulu ama-carbohydrates nasekukhuliseni amafutha anempilo, akugcini nje ngokusiza ukuncipha kodwa futhi kuthuthukisa ukusebenza kwe-metabolic, okuyenza ifanelekele abantu abakhuthele kakhulu nalabo abafuna ukulwa nesifo sikashukela. isifo se-metabolic.
Kulesi sihloko sizohlola yonke into mayelana nesidlo sasekuseni se-keto ngokujulile: yabo inzuzo, izinketho ezinempilo nokuthi ungazihlanganisa kanjani ngendlela esebenzayo nelula. Ngaphezu kwalokho, sinwebe okuqukethwe ngolwazi oluyisihluthulelo oluvela emithonjeni ehamba phambili, ukuze ukwazi ukujabulela ukudla kwasekuseni kwe-keto okuhlukahlukene, okumnandi nokunokulinganisela. Zitholele indlela yokuguqula ukusa kwakho ngalezi ziphakamiso ezimnandi!
Kuyini isidlo sasekuseni se-keto futhi yiziphi izinzuzo zayo?
Isidlo sasekuseni se-keto siwukudla kwasekuseni okuklanyelwe ngokuqondile ukulingana nezimiso zokudla okune-ketogenic. Lokhu kuhilela ukudla amazinga aphezulu amafutha anempilo, amanani aphakathi amaprotheni kanye nama-carbohydrate ambalwa kakhulu, ngenhloso yokugcina umzimba usesimweni se-ketosis. Ngesikhathi se-ketosis, umzimba usebenzisa amafutha njengomthombo oyinhloko wamandla. amandla esikhundleni sama-carbohydrate.
Izinzuzo eziyinhloko zokudla kwasekuseni kwe-keto zifaka:
- Ukusutha okukhulu: Amafutha anempilo namaprotheni, izingxenye eziyinhloko zesidlo sasekuseni se-keto, akusiza ukuthi uhlale ugcwele isikhathi eside, unciphisa izifiso ngaphambi kokudla okulandelayo.
- Amandla aqhubekayo naqhubekayo: Ngokusebenzisa amafutha njengophethiloli, uqeda ukukhuphuka kukashukela egazini kanye nokwehla nokwenyuka okuhlobene nokusetshenziswa ngokweqile kwama-carbohydrate.
- Ukulawula isisindo esingcono: Ukunciphisa ama-carbs kanye nokubeka phambili amafutha anempilo kukhuthaza umzimba ukuthi ushise izitolo zawo zamafutha ukuze uthole amandla.
- Ukuthuthukiswa kwe-Metabolism: Ibhulakufesi le-keto lingalawula amazinga e-insulin namazinga kashukela egazini, likhuthaze imetabolism esebenza kahle kakhudlwana.
- Izinzuzo zobuchopho: Amafutha anempilo abalulekile empilweni yobuchopho, ukuthuthukisa ukugxila nokugxila.
Ukwengeza, lolu hlobo lokudla lulungele labo abafuna ukuthuthukisa izimo ezinjengokumelana ne-insulin, i-metabolic syndrome, noma bamane bajabulele ukudla okulinganiselayo okungenashukela ocolisisiwe.
Izithako eziyinhloko zesidlo sasekuseni se-keto
Isihluthulelo sesidlo sasekuseni se-keto esiphumelelayo ukukhetha izithako ezifanele. Sethula ukudla okubalulekile:
- Amaqanda: Ziwumthombo oguquguqukayo wamaprotheni namafutha anempilo. Ungawapheka athosiwe, agxotshiwe, aphekwa ngokungemthetho noma uze uwafake kuma-omelet nama-muffin amnandi.
- Ukwatapheya: Icebile ngamafutha e-monounsaturated, ukwatapheya uyisisekelo sokudla kwe-keto. Ungayidla yodwa, kuma-smoothies noma njengokugcwalisa izithako ezifana noshizi okhilimu noma i-salmon ebhemayo.
- Ushizi kanye nemikhiqizo yobisi enamafutha agcwele: I-Cheddar ushizi, i-mozzarella, iyogathi yamaGreki enamafutha agcwele, kanye nokhilimu yizinketho ezinikeza ukhilimu nokunambitheka.
- Amantongomane nembewu: Ama-alimondi, ama-walnuts, imbewu ye-chia kanye ne-flaxseeds acebile ngamafutha anempilo, i-fiber namaprotheni. Zilungele ukungeza ukuthungwa ekudleni kwakho kwasekuseni.
- Izithelo ze-carb ephansi: Ama-Strawberries, ama-blueberries, ama-raspberries nama-blackberries yizinketho ezingcono kakhulu phakathi kokudla kwe-ketogenic. Banikeza ama-antioxidants kanye nokuthinta okumnandi.
- Amafutha Anempilo: Ukufaka amafutha omnqumo engeziwe, amafutha kakhukhunathi noma ibhotela yeghee ekuphekeni kubalulekile ukuze kuzuzwe amazinga adingekayo amafutha anempilo.
Lezi zithako azigcini nje ngokunomsoco, kodwa futhi zikuvumela ukuba uzame izindlela zokupheka ezihlukahlukene nezokudala.
Izinketho ezisebenzayo nezimnandi zesidlo sasekuseni se-keto
Ubuciko buyisihluthulelo sokugcina ukudla kwakho kwasekuseni kwe-keto kujabulisa futhi kugcwele ukunambitheka. Nansi eminye imibono:
Iziphakamiso ezinosawoti
- Isipinashi kanye noshizi omelet: Shaya amaqanda amabili bese uxuba nesipinashi esisha. Pheka epanini eline-ghee bese wengeza ushizi osikiwe ngaphambi kokugoqa i-omelet.
- Amaqanda abhakiwe nge-avocado: Sika ukwatapheya phakathi, susa itshe bese ubeka iqanda phakathi nendawo. Bhaka ku-200 ° C imizuzu engu-15 bese ufaka usawoti kanye nopelepele.
- Isinkwa se-keto esine-salmon ebhemayo: Yenza isinkwa sikafulawa we-alimondi we-keto, usigcobe bese usigcwalisa ngokhilimu ushizi, i-salmon ebhenyiwe kanye nedill.
iziphakamiso ezimnandi
- Amapancake ngofulawa we-almond: Hlanganisa amaqanda, ufulawa we-alimondi, i-vanilla essence ne-erythritol ukuze wenze inhlama. Pheka ama-pancake epanini elingagxili bese ukhonza ngezithelo ezibomvu.
- I-Chia Pudding: Hlanganisa imbewu ye-chia nobisi lukakhukhunathi, uyiyeke iphumule esiqandisini ubusuku bonke bese uhlobisa ngamajikijolo namantongomane.
- I-Keto green smoothie: Hlanganisa ukwatapheya, isipinashi esisha, ubisi lwe-alimondi namaconsi ambalwa e-sweetener yemvelo. Kuyinketho eqabulayo futhi enomsoco.
Indima ebalulekile yamafutha anempilo
Amafutha anempilo ayinsika yokudla kwasekuseni kwe-keto. Lawa mafutha awahlinzeki kuphela amandla ihlala isikhathi eside, kodwa futhi isekela imisebenzi eyisisekelo yomzimba, njengokukhiqizwa kwamahomoni kanye nempilo yobuchopho.
Imithombo yamafutha anempilo ongawafaka:
- I-extra virgin oil oil, ilungele izitsha zesinongo.
- Amafutha kakhukhunathi, alungele ukupheka noma ukungeza eziphuzweni ezifana nekhofi elingangenwa izinhlamvu.
- Ibhotela le-Ghee, enye indlela engena-lactose enezela ukunambitheka okumnandi cishe kunoma iyiphi iresiphi.
- Amantongomane nembewu, nawo ahlinzeka nge-fiber kanye nama-micronutrients abalulekile.
Izindlela zokupheka ezisheshayo zezinsuku ezinesikhathi esincane
Asihlali sinesikhathi esiningi ekuseni, kodwa lokho akusho ukuthi kufanele seqe ukudla kwasekuseni okunomsoco. Lapha siphakamisa izindlela zokupheka ezisheshayo:
Isitsha se-yogurt ye-keto
Izithako:
- 200 amagremu egcwele fat iyogathi yesiGreki.
- Ama-strawberries, ama-alimondi kanye ne-chia ukunambitha.
Ukulungiselela: Hlanganisa zonke izithako endishini, engeza isinamoni ukunambitha futhi ujabulele.
I-sandwich ye-Keto ngaphandle kwesinkwa
Izithako:
- Amaqabunga amabili amakhulu e-ulethisi, ushizi kanye ne-serrano ham.
Ukulungiselela: Sebenzisa amaqabunga e-ulethisi njenge "isinkwa" bese ubeka i-ham noshizi phakathi kwabo.
Ukwamukela ukudla kwasekuseni kwe-keto kungaba uguquko oluhle endleleni yakho yokuphila, ikunikeze amandla, ithuthukise ukugxilisa ingqondo yakho nokwenza ngcono impilo yakho ye-metabolic. Ngamaresiphi namathiphu esiwabelane ngawo, uzoba nawo wonke amathuluzi owadingayo ukuze ujabulele ekuseni okunempilo nokumnandi. Qala ukujabulela izinzuzo zokudla kwe-ketogenic kusukela ngomzuzu wokuqala wosuku!