Amapulani okudla okudliwa yi-Keto nge-Food Food, Recipes, namacebiso
Izinhlelo zokudla ze-Ketogenic noma ze-keto ziye zasebenziswa ochwepheshe bezokwelapha iminyaka engaba ngu-100 ukuphatha izimo ezithile zezokwelapha. Kodwa maduze nje, isitayela sokudla siye saziwa phakathi kwe-dieters esibheka ukulahlekelwa isisindo kanye nabagijimi abafuna ukuthuthukisa ukusebenza. Ngaphambi kokuba uthathe isinqumo sokulandela uhlelo, thatha isikhathi sokuhlola uhlelo olujwayelekile lokudla lokudla lwe-keto ukuqinisekisa ukuthi yisitayela sokudla ongasilondoloza isikhathi eside.
Uyini Uhlelo Lokudla Keto?
Ukudla okune-ketogenic, noma i-keto yokudla, uhlelo oludla kakhulu lwe-carbohydrate lokudla olwenza umzimba usebenzise amafutha esikhundleni se-glucose njengomthombo oyinhloko wamandla. Uma ulandela uhlelo, udla ukudla ngokudla okunamafutha futhi uvimbela kakhulu ukudla kwakho kwama-carbohydrates namaprotheni. Ngenxa yalokho ibhalansi ye-macronutrient, ama-acids okuthiwa ama-ketone akhiqizwa emzimbeni. Lapho amazinga e-ketone ephakeme ngokwanele, i-dieter isesimweni se-ketosis .
Kunezizathu ezihlukahlukene ukuthi abantu bangasebenzisa uhlelo lokudla lwe-keto. Abanye abagijimi bayayisebenzisa ekunciphiseni amafutha omzimba futhi bathuthukise ukusebenza kwezemidlalo. Izidlo ze-Keto zingasetshenziswa ukuthuthukisa izimo ezithile zezokwelapha ezifana nesifo sokuphuza noma izifo ze-neurologic. Amanye ama-dieters asebenzisa nokudla okune-ketogenic ukuze alahlekelwe isisindo .
Indlela Yokusebenzisa Uhlelo Lokudla Keto
Ochwepheshe abanikeza izinhlelo zokudla ze-ketogenic zalesi sihloko basebenza namakhasimende ukuze bafinyelele imigomo ethile yezemidlalo, yezempilo nempilo. Imigomo yakho ingase ihluke futhi umlando wakho wezempilo ungadinga ukuba udle ukudla okuhlukile kunalokho okuphakanyisiwe lapha.
Sebenzisa lezi zinhlelo zokudla ukuze uthole umqondo wokuthi yini ekudleni kokudla keto kubonakala sengathi. Hlola ukudla kwansuku zonke futhi ucabange ukuthi noma ngabe ukudla kubonakala kungathandeka futhi uma isitayela sokudla sibonakala sigula. Uma unquma ukuthi ucabanga ukuthi ungathanda ukuzama isitayela sokudla, xhuma nomsoco noma uchwepheshe wezezokwelapha ukuze udale uhlelo olwenzelwe wena.
I-Keto Diet Plan Plan # 1
Isampula sokuqala ye-keto yokudla ivela kumdlali ogcwele isikhathi esigcwele kanye nomdlali we-elite osebenzisa isitayela sokudla ukuthuthukisa nokugcina ukusebenza kwakhe kwezemidlalo. UPatrick Sweeney naye ukhuluma ngezinhlelo zokudla okwenziwe nge-ketogenic ezinkampanini ezungeze izwe futhi uqeqesha abanye ukuba bathole impilo yokuzijabulisa.
Uhlelo lwakhe lokudla lwesampula lungcono kubantu abathanda ukupheka nokuzama ekhishini.
Usuku lokudla lwe-Keto olulodwa
- Ukudla kwasekuseni: Ikhofi yokuzijabulisa (iresiphi eyingqayizivele ehlanganisa ikhofi ngamafutha kakhukhunathi, ukhilimu olunzima, iqanda, ibhotela, kanye ne-cocoa powder) kuphela, noma wengeze ukudla kwasekuseni ushizi. Hlanganisa indebe ye-cream ushizi onamaqanda amathathu amaqanda ku-blender. Pheka amahlumela njengama-pancake, bese ufaka ukhilimu ushizi kanye ne-saumon, noma ama-raspberries amasha.
- Isisindo samaminithi esiphakathi : I-yogurt ephelele yamafutha yogurt
- Usuku lokudla: Isaladi eluhlaza okwe-salmon, inkukhu, noma ama-shrimp akhiqiwe kanye noshizi.
- Intambama yokudla: Apple nge-bhotela le-almond
- Idla : I-saumon elinejiwe, isipinashi, izinyosi eziluhlaza noma ukholifulawa obhakawa ngesikhisi se cheddar.
- Idayisi : Isikwele esisodwa somnyama (> amakhokheji angu-72) ushokoledi
Usuku Lokudla Keto Lwesibili
- Ukudla kwasekuseni : Ikhofi le-adventure yedwa noma engeza amaqanda e-volcano Ukushayela abamhlophe amaqanda amabili ukuma, phezulu nge-salmon ebhemayo namaqabunga ambalwa asipinashi. I-greate cheddar ushizi phezulu bese ubeka phezulu nge-spoon. Bhaka imizuzu engama-5 ku-350 bese ubeka ijoka ekusikeni bese uyivumela ukuba iqhube phansi izinhlangothi ezibomvu.
- Isisindo se-mid-ekuseni: I -yogurt yobisi yezimbuzi nge-almonds encane
- Usuku lokudla : I-salad ye-Goat isaladi ne-walnuts ne-bacon
- Ntambama ukudlala : ama-almonds
- Isidlo : I-Turkey isinamabhontshisi, u-anyanisi, utamatisi, i-pepper kanye noshizi we-cheddar. Okuzikhethela: engeza iqanda elithosiwe phezulu. Yidla ngesaladi eseceleni.
Usuku lokudla lwe-Keto ezintathu
- Ukudla kwasekuseni : ikhofi yokuzijabulisa yedwa noma nge-omelette enomsoco wezakhi. Saute u-garlic, pepper obomvu nokuhlaza, utamatisi we-cherry ne-avocado epanini. Uma zipheka kancane, zikhiphe ngaphandle, engeza amafutha omnqumo bese uxube emaqanda amabili nge-omelette. Engeza ushizi wakho oyintandokazi nesipinashi esisha.
- Isisindo se-mid-morning : Apple ngebhotela le-peanut
- Usuku lokudla : I-Leftover ilungu kusukela kusihlwa sangaphambilini
- Intambama yesiphuzo: i- Brie ne-Wasa cracker (i-cracker ephansi kakhulu ye-carbohydrate )
- Isidlo: Duck on the bebe nge isitshalo seqanda olubiziwe kanye zucchini
Ukulinganisa kwe-Macronutrient
I-Sweeney ayinamathele emkhakheni we-macronutrient othize uma eqala uhlelo lwakhe lokudla lwe-ketogenic. Esikhundleni salokho, ugcina ukudla okungahlanganisi ama-gramu angu-50 we-carbohydrate ngosuku. Lapho ewela .6 emitha yemitha ye-ketone (idivayisi esetshenziselwa ukukala igazi ngokuba khona kwamaketoni) uya phezulu kuma-gramu angu-70 we-carbohydrate futhi athathe isithasiselo se-ketone.
I-Keto Meal Plan Amathiphu:
Ukugcina isitayela sokudla se-keto u-Sweeney usikisela lezi ziqondiso:
- Bheka inkomba ye-glycemic ukukhetha ukudla okungcono kakhulu ohlelweni lwakho lokudla lwe-ketogenic. Kukhona amawebhusayithi ahlinzeka nge- glycemic index (GI) noma umthwalo we- glycemic wokudla okuhlukile. Inkomba ye-glycemic ikutshela indlela i-glucose yomzimba wakho kanye nesistimu ye-insulin ezophendula ngayo ukudla okuhlukile. Ukudla okungezansi ku-index (noma unomthwalo ophansi we-glycemic) yizinto zokudla ezimba kancane kancane futhi zizokusiza uzizwe ugcwele isikhathi eside.
- I-ingilazi yewayini elibomvu ephilayo ilungile uma idliwa izikhathi ezimbalwa ngesonto. Ngaphandle kwalokho, ungase ujabulele ama-shoqu amabili ama-tequila nama-limes amabili ahlanganiswe namanzi e-soda.
- Khetha ukudla okuthatha isikhathi eside ukugaya futhi obuningi bomzimba. Kodwa kufanele futhi kube ukudla okuthandayo noma ngeke ujabule ukuwadla futhi ngeke ube nomthelela wokunamathela ekudleni.
- Ukuzama ukwehlisa isisindo ngokuzivocavoca nokuqala ukudla kokudla ngesikhathi esisodwa kunganikeza imiphumela esheshayo yomphumela "we-multiplier". Kodwa-ke, uma ungazange uzisebenzise ezinyangeni ezingaphezu kwengu-6, kufanele ulinde ukuqala uhlelo lwe-keto yokudla. Qala uhlelo lokuzivocavoca okokuqala ukuze uvumelanise noshintsho olulodwa lomzimba ngesikhathi esisodwa. Ngemuva kwamasonto amabili okusebenza izikhathi ezingu-3-4 ngesonto, kufanele ulungele ukuqala ukudla kokudla.
- Zama ngokuzila ukudla , ikakhulukazi ngaphambi kokusebenza. Isibonelo, sidle ukudla kwasekuseni (6:30 noma 7pm) bese ulala ungadli. Qalisa into yokuqala ekuseni ngaphambi kokudla. Qala usuku lwakho ngekhofi yasekuseni kanye nekhofi ye-adventure.
I-Keto Diet Plan # 2
Leli phepha lezinsuku ezimbili lokudla lokudla livela ku-dietitian obhalisiwe obeka ukudla kula maklayenti abheke ukuthola imigomo yempilo ehlukahlukene. I-Pegah Jalali, i-MS, i-RD, i-CDN, isuprofesa oyisiphakamiso eNyuvesi yaseNew York, isebenza esikhungweni se-NYU Langone Comprehensive Epilepsy Centre, futhi ngumuntu ozimele odla ukudla e-Middleberg Nutrition, umkhuba wezempilo we-New York kanye nokuphila kahle.
"Ngangivame ukuphatha izingane ezinesithuthwane ngokudla okune-ketogenic. Ngonyaka odlule, ngenyukile ekudlulisweni kokudla kwe-ketogenic kumakhasimende okusukela ekulahlekeni kwesisindo, umdlavuza, i-PCOS, isifo sikashukela kanye nokucindezeleka kwengqondo." Kodwa uyanezela ukuthi akakholelwa ekudleni okukodwa-yonke indlela yokudla.
UJalali uncoma ukuthi amakhasimende akhe asebenze nochwepheshe wezokwelapha ojwayele ukudla ukuze athole imiphumela emihle kakhulu. "Angicabangi ukuthi iningi labantu lizozuza ngokudla okune-ketogenic, nakuba kungasiza kakhulu kwabanye. Ukudla kungaba yinselele kakhulu ukuhlala ngokuvumelana nesikhathi eside ukuze ngithole ukuthi amaklayenti athukuthele kakhulu uhlelo lokusekela olunamandla lubonakala lunempumelelo kakhulu. "
Uhlelo lukaJalali lwesimiso sokudla luhlanganisa ukudla okuhlukahlukene kodwa kudinga ukupheka okuncane.
Usuku lokudla lwe-Keto olulodwa
- Ukudla kwasekuseni : Amaqanda amabili aphethwe ngamashukela amabili okhilimu, isigaxa se-1/2 sepinashi eliphekwe ne-isipuni esisodwa samafutha kakhukhunathi. Enye indebe yekhofi nge-isipuni esisodwa sebhotela ne-dash yesinamoni.
- Isisindo se-mid-morning:: Amantongomane ayisithupha ama-macadamia anezimbongolo eziyisithupha
- Usuku lokudla : I-tuna isaladi (i-tuna ene-mayo, kanye nosawoti kanye ne-pepper) e-lettuce yamaRoma
- Isisindo sekusasa: Ingxenye eyodwa i-avocado efafazwe nge-flax imbewu yokudla
- Ukudla kwesidlo : I-salmon ene-Pecan ephukile nekomishi eyodwa yekota ye-cauliflower enamakhekhe amabili amabili
Usuku Lokudla Keto Lwesibili
- Ukudla kwasekuseni : I-Chia imbewu ye-pudding eyenziwe nge-fat fat kakhukhunathi egcwele
- Isisindo se-Mid-morning : I-pigs igoqa
- Usuku lokudla : Izitshalo zezinkukhu ezinomkhuhlane we-Flax zinekhanda elilodwa lesigamu se-broccoli ebisiwe (engeza izipuni ezimbili zamabhotela)
- Ntambama ukudla : ukudlala okulwandle
- Isidlo : I-pizza ye-olifulawa i-mozzarella ne-bacon
- Isinkwa: Ukhilimu omuncu omningi kanye nama-strawberries amane
Ukulinganisa kwe-Macronutrient
Umuntu ngamunye ekudleni keto uyoba nezidingo ezahlukene ze-macronutrient. I-Jalali ithi ngokuvamile ukudla kunamafutha angama-65-85 wamaphesenti, amaprotheni angu-15-25 amaphesenti kanye nama-carbohydrate angama-5. "Ezinye zeziguli zami / amaklayenti zithola kulula ukugcina ithrekhi yokudla abadlayo ngosuku, abanye bakhetha ukugcina ithrekhi ngayinye ngoba kubenza baziphendule ngokwengeziwe."
"Ngincoma ukudweba ukudla ngokuzungezile emithonjeni yamafutha namaprotheni, ngoba ama-carbohydrate awancane kakhulu. Isibonelo, uma omunye enesitembu sakusihlwa, angase acabange ukungeza i-mayo kuso. Ngicabanga ukuthi iphutha elivamile elenziwe ekudleni , abantu ngabanye bayagxila ekunciphiseni ama-carbohydrate, kepha akhulisi amafutha abo ngokwanele. Lokhu kungenza kube nzima ukungena ku-ketosis, ikakhulukazi uma bedla amaprotheni amaningi. abanye bangadinga ukukhawulela ku-15 carbs net. "
Esinye iphutha esivamile abona ukuthi abantu bagxila kakhulu kuma-macronutrients: " Amakhemikhali ayabalulekile futhi njengoba i-ketosis ifuna ngokweqile futhi ukudla akusiyo ukudla okunempilo isikhathi esiningi." Uthi amaningi amaklayenti akhe athatha ama-multivitamini, izithako ze-carnitine, izithako ze-calcium futhi ngezinye izikhathi i-selenium noma i-zinc.
I-Keto Diet Plan Tips:
Njengengxenye yomkhuba wakhe, i-Jalali inikeza izeluleko ezilandelayo kumakhasimende akhe.
- Yenza umsebenzi wegazi ojwayelekile ukuze ugweme ukungabi namagciwane kanye nokungalingani okuvamile. Ukusebenza nochwepheshe wezokwelapha ojwayele ukudla kungasiza futhi ukuphatha imiphumela emibi engabangela abantu abaningi ukuba bangaphumi ekudleni.
- Yenza amalungiselelo okudla okuzoyidla lapho uhamba futhi ujabulela. Isibonelo uma uhamba, phakamisa i-avocado, i-tuna ye-tuna, namaphakethe we-mayo ukuze wenze isidlo esiphuthumayo uma ungatholi ukudla.
- Buza phambili uma umenywe endlini yomuntu futhi ubone ukuthi bahlela ukukhonza. Buza uma ungaletha ohlangothini olunobungozi noma i-dessert.
- Zama nge zokupheka ezintsha. I-keto esiphundu kakhulu yokudla ongayenza, kungenzeka ukuthi unamathele kuhlelo.
Izwi elivela
Kukhona ubufakazi besayensi obusekela ukusetshenziswa kokudla kwe-ketogenic ukusiza ukuphatha izimo ezithile ze-neurologic. Kukhona nezokwelapha, ukudla okunomsoco, kanye nabaqeqeshi bempilo abagqugquzela uhlelo lokudla lweziguli namakhasimende aneminye imigomo yezempilo. Kodwa ngoba nje uhlelo lusebenza kwabanye, alusho ukuthi ukudla okungcono kakhulu kuwe.
Kubantu abaningi, lesi sitayela sokudla sihamba ngokuphawulekayo ekudleni ukuthi bayadla ngokukhululekile. Abaningi bethu badla ukudla kumaprotheni amancane nama-carbohydrate , hhayi amanoni. Ngakho ngaphambi kokuba uthathe isinqumo sokuthola ukudla, kuwukuhlakanipha ukuhlola izinhlelo ze-keto nokucabanga ukuthi ucabanga ukuthi ungakwazi yini ukunamathela kulo isikhathi eside. Isibonelo, uma ungumdli othanda ukufaka izithelo nemifino eningi kukho konke ukudla, ngeke ukwazi ukugcina lesi sitayela sokudla.
Uma unquma ukuzama ukudla okune-ketogenic, khuluma nomhlinzeki wakho wokunakekelwa kwezempilo noma u-dietitian obhalisiwe ukuze ubone ukuthi kukhona yini ukuguqulwa okumele ukwenze ukuze ugcine impilo yakho endleleni.