Akwai hanyoyi da yawa don rage kiba, wanda aka iyakance wasu adadin kuzari, carbohydrates ko mai.
Ɗaya daga cikin waɗannan hanyoyin, wanda aka fi amfani dashi, shine "cin abinci na keto".
Wannan abincin ya dogara ne akan rage yawan carbohydrates da mai mai yawa tare da daidaitawa a cikin nau'in furotin, wanda ke taimakawa wajen ƙona mai mai yawa a cikin jiki. halal da abinci mara izini? Kuma da yawa, don haka ci gaba da karatu.
Menene abincin keto?
Abincin keto ko ketogenic abinci ne mai ƙarancin-carb, abinci mai yawan mai, kuma wannan abincin yana kama da abincin da ya dogara akan rage carbohydrates a cikin abinci.
Keto zai iya taimaka maka rage kiba da kuma kawar da kitsen jiki da ya wuce kima ba tare da jin yunwa ba, don haka bari mu gano ma’anar kalmar. "keto".
Abincin keto abinci ne na ketogenic wanda ke ba da damar jiki don samar da ƙananan ƙwayoyin kuzari da ake kira “ketones.” Waɗannan ketones sune madadin tushen mai a cikin jiki, kuma ana amfani da su lokacin da sukarin jini (glucose) baya nan.
Lokacin da muke cin abinci kaɗan na carbohydrates ko adadin kuzari, hanta tana samar da ketones daga mai, sannan ta zama tushen kuzari a cikin jiki, musamman a cikin kwakwalwa, kuma an san cewa kwakwalwa tana ɗaya daga cikin gabobin da ke da alaƙa. yana buƙatar kuzari mai yawa kowace rana, kuma yana iya aiki ta hanyar ketones ko glucose.
Wanene zai iya bin abincin keto?
Ga mafi yawan mutane, bin abincin keto yana buƙatar babban canji a abinci, amma gabaɗaya yana da aminci ga yawancin mutanen da ke son rage kiba. abinci:
- Wanda ke shan magungunan insulin don ciwon sukari.
- Mutanen da ke shan magungunan hawan jini.
- Mata masu ciki ko masu shayarwa.
Alamomin cin abinci na keto
Cin abinci na keto sanannen hanya ce mai inganci don rage kiba da inganta lafiyar gabaɗaya, idan aka bi shi daidai, wannan rage cin abinci mai ƙarancin carbohydrate zai haɓaka matakan ketone a cikin jini. .
Lokacin da wannan ya faru, hanta za ta fara samar da ketones masu yawa don samar da makamashi ga kwakwalwa.
1- warin baki
Sau da yawa mutane suna jin cewa akwai warin baki lokacin da suke bin abincin keto, wannan yana faruwa ne saboda yawan ketone kuma yana iya jin warin "acetone", don haka masana abinci mai gina jiki suna ba da shawarar yin brush da hakora sau da yawa a rana ko amfani da danko mara sukari don magance wannan matsalar. .
2- Rage nauyi
Abincin ketogenic, wanda ya dogara ne akan cin abinci kaɗan na carbohydrates, yana da tasiri wajen rage kiba, yawancin bincike sun bayyana cewa mutanen da ke bin keto zasu rasa nauyi a cikin gajeren lokaci da kuma dogon lokaci.
Rage nauyi zai iya faruwa a cikin makon farko kuma bayan wannan raguwar saurin rage kitsen jiki zai ci gaba da faruwa muddin kun ci gaba da cin abinci na keto.
3-Yawan ketones a cikin jini
Abubuwan da ke bambanta abincin keto shine rage matakan sukari a cikin jini da haɓakar ketones, yayin da mutum ya daɗe yana ci gaba da ci gaba da wannan abincin, yawan mai zai ƙone kuma ketones zai zama tushen kuzari, hanya mafi kyau don auna matakin. na ketones a cikin jini shine ta hanyar ƙididdige adadin beta-hydroxybutyrate -hydroxybutyrate (BHB).
4- Kara mai da hankali da kuzari
Sau da yawa yakan faru lokacin bin abinci mai ƙarancin carbohydrate mutum yana jin gajiya da tashin zuciya, kuma ana iya kiran wannan “cutar keto.” Duk da haka, bayan wasu makonni, za a sami karuwar hankali da kuzari.
Dalilin haka shine jiki ya dace da ƙona kitse mai yawa maimakon carbohydrates.Tare da cin abinci na ketogenic, an san cewa sarrafa matakan sukari na jini na iya ƙara mayar da hankali da inganta aikin kwakwalwa.
5- Rashin bacci
Daya daga cikin alamomin cin abinci na keto shine matsalar barci, mutane da yawa suna korafin rashin barci da rashin barci mai kyau, kuma hakan yana faruwa ne sakamakon karancin sinadarin carbohydrate, kodayake ana samun ci gaba a cikin makonni.
Muhimmin bayanin kula: Abincin mai-carbohydrate yana iya yin tasiri daban-daban akan mata da maza, wanda ke sanya alamar rashin bacci akan abincin keto ɗan bambanta tsakanin maza da mata.
Nau'in abincin keto
Akwai nau'i daban-daban a cikin abincin keto, kamar haka:
1- Daidaitaccen abincin ketogenic (SKD):
Irin wannan nau'in keto ya dogara ne akan cin ƙarancin kaso na carbohydrates da matsakaicin furotin tare da mai mai yawa. Misali, ya ƙunshi:
- 75% na mai
- 20% na furotin
- 5% na carbohydrates
2-Cyclical ketogenic rage cin abinci (CKD):
Wannan abincin keto ya ƙunshi lokuta na cin abinci mai-carb, sannan wani lokacin cin abinci maras-carb, misali:
- 5 days rage cin abinci low-carbohydrate
- 2 rana high carbohydrate rage cin abinci
3- Abincin ketogenic da aka yi niyya (TKD):
A cikin irin wannan nau'in abinci na ketogenic, ana cin carbohydrates yayin motsa jiki.
4- Abincin ketogenic mai yawan gina jiki:
Irin wannan abincin keto yana kama da tsarin farko, amma yawancin sunadaran suna cinyewa a ciki, sau da yawa 60% na mai, 35% na furotin, da 5% na carbohydrates.
Amfanin abincin keto
Abincin ketogenic zai iya taimaka maka rage kiba kuma hanya ce mai tasiri don haka, a gaskiya, bincike ya nuna cewa cin abinci na keto yana da nasara sosai idan aka kwatanta da abincin da ya dogara da cin abinci maras nauyi.Bugu da ƙari, wannan abincin ya bambanta kuma Ana iya samun asarar nauyi ba tare da bin diddigin adadin adadin kuzari ba.Kamar yadda yake faruwa a yawancin abinci.
Sauran mahimman fa'idodin kiwon lafiya na abincin keto
- Abincin ketogenic da ciwon sukari:
An san ciwon sukari don canje-canjen da ke faruwa a cikin metabolism, hawan jini da rashin aikin insulin, tare da cin abinci na keto zai iya taimakawa wajen rasa kitsen mai, wanda ke da alaƙa da ciwon sukari, musamman nau'in XNUMX.
Wani bincike mai ban mamaki na mutanen da ke dauke da ciwon sukari na 7 ya nuna cewa XNUMX daga cikin mahalarta sun daina amfani da duk magungunan ciwon sukari bayan bin abincin ketogenic.
- Abincin keto don magance cututtuka na jijiyoyin jini:
An haɓaka abinci na ketogenic musamman don magance yanayin jijiya kamar farfadiya a cikin yara.
- cututtukan zuciya:
Abincin ketogenic zai iya inganta matakan cholesterol mai kyau kuma ya rage abubuwan haɗari ga kitsen jiki da hawan jini.
- ciwon daji:
A halin yanzu ana amfani da abincin keto don magance nau'ikan ciwon daji da yawa kuma yana rage haɓakar ƙwayoyin cutar kansa.
- Cutar Alzheimer:
Abincin keto na iya rage alamun cutar Alzheimer kuma ya rage ci gaba.
- Cutar Parkinson:
Ɗaya daga cikin binciken ya nuna cewa keto yana taimakawa wajen inganta alamun cutar Parkinson.
- Polycystic Ovary Syndrome:
Abincin ketogenic yafi nufin rage matakan insulin, wanda zai iya taka muhimmiyar rawa a cikin PCOS.
- soyayyar matasa:
Wani fa'idar cin abinci na keto shine rage matakan insulin da cin ƙarancin sukari ko abincin da aka sarrafa na iya taimakawa wajen rage fashewar kuraje ko kuma ba ta dagula yanayin.
Keto rage cin abinci girke-girke
Tebur mai zuwa yana ba da abinci don abincin keto, amma bari mu fara sanin mahimman shawarwari kafin bin wannan abincin ketogenic:
- Karin kumallo na Ketogenic: Ya kamata ku mai da hankali kan karin kumallo akan cin ƙwai da aka zube, wanda zai iya kaiwa ƙwai 2.
- Shirya abinci guda biyu a lokaci guda: shirya da dafa abinci guda biyu, daya a abincin dare, ɗayan kuma a abincin rana don rana ta biyu, da ajiye shi a cikin firiji, wannan zai cece ku lokaci.
Abubuwan da ke biyo baya shine jadawalin abincin keto, wanda zai ɗauki tsawon mako guda (kuma ana iya canza shi kuma a zaɓi abinci daban-daban waɗanda suka dace da keto).
Asabar:
- Breakfast: farin kabeji a cikin tanda tare da cuku da avocado.
- Abincin rana: wani yanki na salmon tare da pesto miya.
- Abincin dare: Kwallon nama da aka yi da zucchini, noodles da cuku Parmesan.
Lahadi:
- Breakfast: chia pudding tare da madara kwakwa, yayyafa shi da gyada da ɗan kwakwa.
- Abincin rana: salatin turkey, qwai mai tauri, avocado, da cuku.
- Abincin dare: kaza da curry kwakwa
Litinin
- Breakfast: 2 qwai soyayye a cikin man shanu, bauta tare da sauteed kayan lambu.
- Abincin rana: burger da aka rufe da cuku, namomin kaza da avocado kuma a sanya su a saman kayan lambu masu yawa (zaka iya sanya ruwa ko latas).
- Abincin dare: nama tare da koren wake da aka dafa a cikin kwakwa ko man avocado.
Talata:
- Breakfast: naman kaza omelet.
- Abincin rana: salatin tuna tare da seleri da tumatir, da kuma saman tare da kowane irin kayan lambu kore.
- Abincin dare: kaza a cikin tanda tare da kirim mai tsami da broccoli.
Laraba:
- Breakfast: barkono mai dadi cushe da cuku da qwai.
- Abincin rana: salatin watercress tare da kwai mai tauri, yanki na turkey, avocado da cuku mai shuɗi.
- Abincin dare: Gasasshen salmon tare da alayyafo a cikin man kwakwa.
Alhamis:
- Breakfast: Yogurt mai cikakken kitse da goro.
- Abincin rana: wani yanki na shinkafa farin kabeji, cuku, ganye, avocado da salsa.
- Abincin dare: yanki na nama tare da cuku miya da broccoli.
Abin lura: Ana iya yin shinkafar farin kabeji ta hanyar niƙa farin kabeji bayan an tafasa shi da yin ƙwallo daga gare ta.
Juma'a:
- Breakfast: kwai kwai tare da avocado a cikin tanda.
- Abincin rana: salatin Kaisar tare da kaza.
- Abincin dare: yanki na yankakken nama tare da kayan lambu.
Abin lura: A cikin teburin da ke sama, mun lura cewa duk abincin keto yana mai da hankali kan furotin dabba, tare da ƙara yawan kayan lambu.
Ƙara berries a karin kumallo ko yin hidimar ɗan ƙaramin kayan lambu masu sitaci (farin kabeji da broccoli) a abincin dare kuma na iya ƙara yawan adadin carb akan tsarin abinci na keto.
Keto rage cin abinci nawa a cikin mako guda?
Kamar yadda aka ambata a baya, abincin keto hanya ce mai tasiri don rage kiba ta hanyar cin abinci mai yawa (mai kyau) da kuma daidaitawa gwargwadon furotin don rage kiba.
Lokacin slimming na iya bambanta daga mutum zuwa wani saboda bambance-bambancen amsawar jiki ga adadin abinci da tsarin jiki gabaɗaya.
Abincin Keto na wata daya
Ɗaya daga cikin ƙalubale na yau da kullum tare da abincin keto shine sanin abin da za ku ci da adadin da ya dace.
Wannan na iya zama da wahala da farko, musamman idan mutumin bai gwada kowane irin abinci ba a baya. Don abincin keto na kwanaki 30, za mu koyi yadda ake aiwatar da wannan abincin:
- Ku ci ƙwai tare da avocado don karin kumallo (zaku iya cin dafaffen ƙwai ko omelette).
- Don abincin rana, babban kwano na salatin ko zucchini noodles tare da gasasshen kifi ko kaza.
- Don abincin dare, miyan naman kaza tare da miya mai tsami da kayan lambu, ko broth na kashi.
- Abincin goro.
Wannan shirin yana bambanta manyan abinci ta hanyar mai da hankali kan furotin da mai da rage carbohydrates.
Menene izini kuma menene ba a yarda akan keto ba?
Waɗannan su ne mafi mahimmancin abinci waɗanda za a iya ci akan abincin keto, da kuma waɗanda aka haramta:
Abincin da aka halatta:
- naman
- Kifi da abincin teku
- qwai
- Man shanu ko man kwakwa, ban da man zaitun, yawancin su ana saka su a salads da kayan lambu.
- Madara da kirim
- Tea, ko kore ko baki
- broth na kashi
Abincin da aka haramta:
- dankalin turawa
- banana
- taliya
- ruwan 'ya'yan itace da soda
- Chocolate
- dafaffen shinkafa
- a giya
- kayan zaki
An yarda da hatsi akan abincin keto?
Duk da cewa cin hatsi da safe yana da kyau a fara ranar, wannan abincin bai dace da keto ba, oatmeal yana ɗauke da kaso mai kyau na carbohydrates, kuma hakan ya saba wa abincin keto, amma ana iya ci kaɗan kaɗan.
An yarda da legumes akan abincin keto?
Legumes irin su Peas, wake, lentil, da hatsi irin su masara duk suna da wadataccen abinci mai gina jiki, don haka legumes ba su dace da keto ba don haka a guji.
An yarda da mai a cikin abincin keto
Fats da mai dafa abinci sune mahimman abubuwan abinci na ketogenic suna taimakawa cimma ketosis kuma suna da fa'idodin kiwon lafiya da yawa.
Mafi kyawun mai don dafa abinci a cikin abincin keto shine man kwakwa, wanda ya ƙunshi bitamin da yawa, antioxidants, kitse mai yawa, da kitse masu yawa. Hakanan ana iya amfani da man avocado (a halin yanzu an fi son wannan mai kuma ana amfani dashi sosai a Amurka da Turai).
Sauran mai da aka yarda a cikin keto, kamar man sesame da man sunflower.
Madadin burodi a cikin abincin ketogenic
Gurasa ya kasance kuma har yanzu shine babban sinadari na dubban shekaru, gurasa a yau yana dauke da alkama mai ladabi kuma wannan yana da yawan adadin carbohydrates, kuma idan ana maganar cin abinci na keto, wanda ya kamata ya rage yawan adadin carbohydrates a cikin abinci don rage nauyi ko rashin nauyi. rage haɗarin wasu cututtuka, don haka Akwai hanyoyin da za a iya amfani da su ga gurasar da za a iya amfani da su a kan abincin keto.
- Gurasar almond: Ɗaya daga cikin hanyoyin da za a iya amfani da su a cikin keto, wanda za a iya amfani da shi azaman sandwich ba tare da cin carbohydrates ba, garin almond yana da ƙananan adadin carbohydrates, ba shi da gluten, kuma yana da wadata a fiber, protein da bitamin E, ban da kasancewa mai arziki. a yawancin bitamin da ma'adanai masu mahimmanci kamar baƙin ƙarfe, calcium da potassium.
- Kash bread: Irin wannan biredi shine mafi sauƙi kuma mafi shaharar nau'in biredi mai ƙarancin kalori, ana iya yin wannan burodin daga kwai, cuku da gishiri.
- gurasar hatsin rai: Wani nau'in hatsi ne mai yawan fiber kuma yana da ɗanɗano mai ƙarfi da ɗanɗano daban-daban, gurasar Rye ba ya haifar da hauhawar sukari a cikin jini, wanda ya sa ya dace da keto.
Abin lura: Gurasar hatsin rai ya ƙunshi wasu alkama, don haka bazai dace da wasu mutanen da ke kula da alkama ba.
An yarda wake akan abincin keto?
Gabaɗaya, ya kamata a guje wa wake gwargwadon iyawa a cikin abincin keto, wanda ya dogara da cin abinci mara ƙarancin kuzari.
An yarda da kayan lambu akan keto
Dukkanin abinci na dauke da sinadirai masu mahimmanci kamar su carbohydrates, protein, da mai, nama da yawancin kayan kiwo sun fi hada da furotin ko kitse, yayin da kayan lambu ke dauke da carbohydrates.
Ga abincin keto, tare da cin ƙarancin kaso na carbohydrates, yana iya zama mahimmanci don sanin nau'ikan kayan lambu waɗanda ke ɗauke da ƙaramin kaso daga cikinsu.
- Gabaɗaya, kowane nau'in kayan lambu masu ɗanɗano kamar letus, alayyafo, da sauransu suna da kyau ga keto. ƙananan a cikin carbohydrates fiye da barkono kararrawa. ko rawaya.
- Kana bukatar ka dan yi taka tsantsan da kayan lambu masu arzikin carb kamar barkonon kararrawa (musamman barkono ja da rawaya), da koren wake don cinye akalla gram 20 na carbs kowace rana a kan abincin keto.
'Ya'yan itãcen marmari a kan keto
Wadannan su ne mafi mahimmancin 'ya'yan itatuwa da ya kamata a ci akan abincin keto, wanda kuma ya ƙunshi ƙananan adadin carbohydrates:
- اDon avocado: Wannan 'ya'yan itace yana da wadata a cikin lafiyayyen kitse, fiber, da bitamin, amma duk da haka yana da ƙarancin carbohydrates.Ana iya ƙara avocado a cikin jita-jita na salad ko tare da ƙwai a karin kumallo akan abincin keto.
- Berries: Ana daukar Berries a matsayin daya daga cikin muhimman 'ya'yan itatuwa da aka yarda da su a cikin abinci na keto saboda ƙarancin adadin carbohydrates kuma suna ba da fa'idodi masu yawa na kiwon lafiya baya ga asarar nauyi. 'ya'yan itace da za a iya ci a matsayin abun ciye-ciye akan keto.
- اTumatir: Yawancin mutane suna tunanin cewa tumatir kayan lambu ne, amma a gaskiya 'ya'yan itace ne.
Tumatir yana da karancin kitse, haka nan ma yana cikin sinadarin Carbohydrates, shi ya sa yake da amfani ga keto, haka nan kuma, tumatur na da wadataccen sinadarin lycopene, wanda bincike ya tabbatar yana hana kamuwa da cututtukan zuciya da ciwon daji. - Rwanda: Akwai ƙasashe da yawa a duniya waɗanda ke amfani da rhubarb a matsayin nau'in 'ya'yan itace, ba a matsayin kayan lambu ba.
Rabin kofi na cikinsa yana dauke da gram 1.7 na carbohydrates, wanda ke bayar da kusan adadin kuzari 13 kawai. Haka nan yana da wadatar bitamin da ma'adanai irin su potassium, calcium, da vitamin C da A, amma kafin a ci abinci sai a cire ganyen, domin yana na iya zama mai guba, kuma irin wannan nau'in 'ya'yan itace bai kamata a sha ba. - Cantaloupe: Wani 'ya'yan itacen keto-friendly, rabin kofi na cantaloupe cubed ya ƙunshi kawai 5.8 grams na carbs.
Bugu da ƙari, yana ba da yawancin bitamin da sauran abubuwan gina jiki.
Ana daukar Cantaloupe daya daga cikin 'ya'yan itatuwa masu gamsarwa, saboda yawan ruwa. - اDon strawberries: 'Ya'yan itãcen marmari mai daɗi, mai daɗi, da sinadirai masu yawa waɗanda za'a iya cinye su cikin matsakaici akan abincin keto.
Rabin kopin strawberry yanka ya ƙunshi gram 4.7 na carbohydrates, 4.1 grams na sukari.
Za a iya ƙara ɓangarorin strawberries a cikin ɗanɗano mai ƙarancin carb azaman abun ciye-ciye.
An yarda da abin sha akan abincin keto
Wasu na iya tambaya lokacin bin abincin keto, menene mafi kyawun abin sha.
- Ruwa shine mafi kyawun abin sha akan abincin keto: ce d.
Ken, masanin ilimin abinci mai rijista a birnin New York, Amurka: “Koyaushe ajiye kwalban ruwa kusa da ku a duk inda kuke sha ruwa a tsawon yini.” Wannan hanya ce mai sauƙi don cin nasarar cin abinci na keto. - shayi: Tea ba shi da ƙarancin carbohydrate, mara kuzari da kuma keto-friendly ma, amma ka tuna cewa ba a buƙatar ƙara sukari ko wasu kayan zaki ba.
Hakanan ana iya shan shayin chamomile da yamma (kafin kwanciya barci), saboda shima yana da amfani a cikin abincin keto. - Kofi mai laushi ko tare da kirim ba tare da sukari ba: An san cewa abin shan kofi ba shi da kalori, kuma ana amfani dashi don asarar nauyi.
Duk da haka, tare da cin abinci na keto, ana iya ƙara wasu kitse irin su cream a cikin kofi, in dai ba shi da sukari, kuma kofi ɗaya kawai na kofi tare da kirim a kowace rana ya wadatar. - Ruwan kasusuwa yana da kyau sosai ga keto: Wannan abin sha na sihiri ba ya ƙunshi carbohydrates, kofi ɗaya na broth kashi yana ɗauke da adadin kuzari 13 da furotin 2.5.
Ana ɗaukar wannan miya ɗaya daga cikin mafi kyawun abubuwan sha waɗanda za a iya amfani da su azaman abun ciye-ciye da kyakkyawan zaɓi akan abincin keto.
Sauran abubuwan sha da aka yarda akan abincin keto
Hakanan akwai wasu abubuwan sha masu dacewa da abincin keto, kamar:
- Kombucha shayi: Kodayake ba zaɓi sosai ba kuma bai kamata ku sha da yawa ba, zai iya dacewa da Keto saboda ƙoshin lafiya na Carb.
- shayin ganye: Yawancin ganye irin su chamomile, mint, kirfa, ginger, sage za a iya amfani da su a cikin abinci na keto, amma a guji ƙara sukari, gabaɗaya, ganyen yakamata a sha ba tare da kayan zaki ba (sai dai ɗan ƙaramin zuma).
Ana ba da izinin lemu akan abincin keto?
Wannan 'ya'yan itacen yana daya daga cikin 'ya'yan itatuwa citrus da ake ci a lokacin sanyi, Orange yana dauke da sinadirai masu yawa da bitamin C, kuma ana iya cinye shi, a shayar da shi, ko kuma a saka shi a cikin kayan abinci na salad, amma ko lemu na da amfani a cikin abincin keto?
Karamin lemu yana dauke da gram 11 na carbohydrates, gram 0.12 na mai, 2.3 fiber, da protein 0.9, abin takaici, lemu ba ta dace da keto ba, dalilin haka shi ne yawan adadin carbohydrates idan aka kwatanta da berries ko strawberries, idan kuna cin lemu. , an raba su zuwa Halves don zama ƙananan 'ya'yan itace yayin da suke guje wa shan ruwan lemu gaba daya.
Madara a kan abincin keto
Madara ita ce tushen farko na duk kayan kiwo, daga man shanu zuwa cuku da kirim, kuma kayan kiwo na iya zama wani ɓangare na wasu abinci akan abincin keto, kodayake ya kamata ku yi hankali saboda suna iya ƙunsar carbohydrates.
Sanannen abu ne cewa abincin keto yana da karancin carbohydrates, misali madarar saniya, yana iya zama bai dace da wasu mutane ba idan ba su jure wa lactose ba, don haka kada madara ta zama farkon abin da kuke nema a cikin abubuwan sha masu ƙarancin kuzari.
Koyaya, idan kuna son shan gilashin sanyi na madara, akwai kyawawan ƙarancin-carb, madadin keto, gami da:
- madarar almond ba ta da daɗi
- Madara cashew
- madarar kwakwa
- madara hemp
Abincin Keto Sally Fouad
Abincin keto shine abincin da ake cinye kitse mai yawa da furotin, kuma adadin carbohydrates a cikin abinci yana raguwa, kuma saboda wannan abincin ketogenic ya dogara ne akan cin babban kaso na mai da cin shi a kusan kowane abinci, ku. dole ne ya san yadda ake bin abincin keto daga masanin abinci mai gina jiki Sally Fouad.
- Abincin ku na yau da kullun yakamata ya ƙunshi adadin kuzari 2000, wanda ya ƙunshi gram 185 na mai, gram 40 na carbohydrates, da gram 75 na furotin.
- Abincin keto yana ba da damar lafiyayyen kitse marasa kyau kamar goro (almonds da walnuts), iri, avocados, tofu, da man zaitun, amma cikakken kitse daga mai irin su dabino, kwakwa, da man shanu ana cinye su da yawa.
- Cin furotin wani muhimmin sashi ne na abincin keto, don haka yakamata ku ci abinci mai cike da furotin kuma masu cike da kitse, kamar naman sa (Ina ba da shawarar kada ku wuce gona da iri kuma ku yi amfani da wasu hanyoyin samun furotin na dabba).
- Yawancin 'ya'yan itatuwa suna da wadata a cikin carbohydrates, amma zaka iya cin wasu 'ya'yan itatuwa irin su berries ('ya'yan itatuwa da aka fi dacewa akan abincin keto), 'yan strawberries, cantaloupe, kankana da cantaloupe.
- Har ila yau, kayan lambu da yawa suna da adadin kuzari, sai dai ganyaye irin su Kale, alayyahu, sprouts Brussels, bishiyar asparagus, barkonon kararrawa (kore), albasa, tafarnuwa, da seleri.
Hakanan zaka iya cin farin kabeji da broccoli, amma a cikin ƙananan yawa (kofin broccoli ɗaya ya ƙunshi gram 6 na carbohydrates).
Abubuwan cin abinci na ketogenic
Abincin keto hanya ce mai tasiri don rasa nauyi da haɓaka ƙarfin ƙwaƙwalwa.
Don haka, akwai mutane da yawa da suka yi amfani da abincin keto, kuma zan ambaci kwarewar wasu 'yan mata a jihar Alaska ta Amurka wadanda nauyinsu ya kai 120 kg kuma ya ragu bayan bin abincin keto zuwa 80 kg a cikin watanni 6, don haka akwai. Wasu shawarwari ne Matilda ya ba da shawarar ga abincin Keto:
1-Yanke kaso mai yawa na carbohydrates a cikin abinci, kuma a maye gurbinsu da mai mai lafiya.
2- Kara gishiri a cikin abincinka, rage yawan adadin carbohydrates da kuma kara yawan kitse a cikin keto, matakin insulin zai ragu sosai kuma jiki zai fitar da gishiri mai yawa saboda babu isasshen carbohydrates a cikin jiki don ƙara insulin.
Don wannan, dole ne ku ƙara tsakanin 3000-5000 na sodium a cikin abincinku.
Matilda yana ba da shawarar waɗannan hanyoyin lafiya don samun ƙarin gishiri akan abincin keto:
- Sha ruwan kasusuwa kowace rana.
- Ƙara gishirin teku ko gishiri mai iodized, wanda ya ƙunshi ma'adanai na halitta.
- Ku ci abinci maras nauyi wanda a zahiri ya ƙunshi sodium, kamar cucumbers da seleri.
- Ku ci macadamiya mai gishiri, almonds, ko gyada (ƙandan adadin).
3-Cin carbohydrates daga kayan marmari, gami da kayan lambu masu wadataccen abinci mai gina jiki waɗanda ke ɗauke da ƙarancin adadin kuzari, kamar:
- Kabeji da farin kabeji
- broccoli
- Brussels sprouts
Yaushe sakamakon abincin keto zai bayyana?
Rage nauyi yana ɗaya daga cikin mafi yawan manufofin cin abinci na keto. Idan kuna amfani da wannan abincin, tabbas za ku yi mamakin lokacin da sakamakon zai bayyana daga wannan abincin?
Tun da duk mutane sun bambanta, yana da wuya a sami amsa daidai kuma bayyananne, kowane mutum ya bambanta wanda ke nufin cewa yawan asarar nauyi na iya bambanta, sakamakon sauri zai iya faruwa dangane da matakin makamashi, rashin matsalolin thyroid, ko matsaloli tare da sukari a cikin jiki. jini, da sauransu.
Misali, idan kuna da al'amuran hormonal ko na rayuwa, sakamakon abincin ketogenic na iya zama a hankali fiye da na matsakaicin mutum.
Gabaɗaya, yana iya ɗaukar tsakanin kwanaki 2-7 don isa ketosis, dangane da jiki da yanayin rayuwa, kuma a cikin makon farko mutum zai iya rasa tsakanin 2-10 kg.
shawara: Musamman mata yakamata su dauki lokaci mai yawa don shiga cikin ketosis.
Lalacewa da hatsarori na abincin keto
Abincin ketogenic yana da haɗarin kiwon lafiya da yawa, mafi mahimmanci daga cikinsu sune:
- Mai wadataccen kitse: Yawan adadin kitse mai yawa a cikin abincin keto na iya haifar da cututtukan zuciya, kuma hakika wannan abincin yana da alaƙa da haɓakar “mummunan” cholesterol, wanda kuma yana da alaƙa da cututtukan zuciya.
- Karancin abinci mai gina jiki: Idan ba ku ci duk abubuwan da ake buƙata ba kamar kayan lambu, 'ya'yan itatuwa, hatsi da legumes, za ku iya fuskantar haɗarin rashin bitamin C, bitamin B, selenium da magnesium.
- Matsalolin hanta: Tare da mai yawa akan abincin keto, wannan abincin na iya haifar da matsalolin hanta.
- Matsalolin koda: Kodan suna taimakawa wajen daidaita furotin, kuma wannan abincin yana ƙara ayyukan kodan fiye da na al'ada.
- اDon maƙarƙashiya: Sakamakon raguwar abincin fiber kamar hatsi da legumes a cikin abincin keto, mutane da yawa na iya zama maƙarƙashiya.
Daga karshe..
Don kauce wa waɗannan haɗari, tabbatar da tuntuɓi likitan ku kafin bin abincin ketogenic.
