Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1060 Kcal.
Ketogenic diet (keto diet, ketosis diet) kudya kunonyanya kuderedza kudya kwehydrohydrate. Dzinotsiviwa nechikafu chine mafuta nemapuroteni chete. Basa guru rehunyanzvi ndere kukurumidza kuvaka muviri kubva kune glycolysis kuenda kune lipolysis. Glycolysis ndiko kuparara kwemakabohydrate, lipolysis ndiko kuparara kwemafuta. Mumuviri wedu unopihwa zvinovaka muviri kwete chete nechikafu chinodyiwa, asiwo nezvayo zvakaunganidzwa zvisungo zvemafuta epasi. Simba mumasero rinouya kubva pakuputsika kwemafuta kuita emahara fatty acids uye glycerin, ayo anoenderera achishandurwa kuita ketone miviri. Izvi zvinozivikanwa mukurapa se ketosis. Saka zita rehunyanzvi.
Chinangwa chikuru cheiyo yakaderera-carb chikafu kurasikirwa uremu munguva pfupi. Vazhinji vakakurumbira vanoenda paketo keto vasati vaenda kuruzhinji kuratidza yavo toni muviri. Vagadziri vemuviri zvakare vanowanzo dzidzira iyi nzira pamberi pezviitwa kudzikisa mafuta mashoma.
Ketogenic kudya kunodiwa
Kuti kudya kwe keto kushande, unofanirwa kuderedza kudya kwako kwekabhohaidhireti zuva nezuva kusvika ku50 gramu (yakakura 100 gramu). Iwe haugone kushandisa zvigadzirwa zvakadaro: chero zviyo, zvakabikwa uye zvimwe zvigadzirwa zvinogadzirwa neupfu chena, pastry ndiro, pasta kubva munyoro gorosi mhando, mbatatisi, beet, makarotsi, mabhanana, shuga chero ipi zvayo, doro. Hazvikurudzirwi kudya mazambiringa, nguva nenguva iwe unogona kuzvifadza iwe zvishoma zveiyi ma berries akasvibira.
Paunenge uchivaka kudya, kukoshesa kunofanira kuiswa pane nyama yakaonda, nyama yehuku (isina ganda uye mafuta mitsetse), hove (chisarudzo chakanakisisa isalmon uye herring), hove (mussels, shrimp, crabs), yakaderera-fat cottage cheese, isina chinhu. yogati, huku uye zvihuta mazai, chizi, nzungu, shoma mafuta mukaka. Miriwo, kunze kweiyo yakataurwa mumutsara wezvirambidzo, haigone kudyiwa kupfuura magiramu makumi mana mune imwe chete. Iwe unogona zvakare kusiya chikamu chidiki chemichero pane menyu, kukoshesa kunofanirwa kupihwa kune michero yecitrus.
Zvinokurudzirwa kutora chikafu che4-6 pazuva uye kuzvipedza panguva dzakaenzana. Edza kudya zvidimbu zvidiki uye tarisa kwete kungodzikamisa makabhohaidhiretsi, asiwo macalorie. Kana iyo huremu hwesimba hwechikafu chikapfuura zvakajairwa zvemayuniti e2000, kurasikirwa kwehuremu kunopokana. Kuita kuti chikafu chishande zvirinani, zvinokurudzirwa kudzikisa kukosha kwezuva nezuva koriori kusvika 1500-1700.
Kana zviri zvezvinwiwa, panguva yeketogenic-mhando teki zvakafanira kunwa huwandu hwakawanda hwemvura yakachena isina gasi. Izvi zvinobatsira itsvo, idzo dzichange dzichishanda kusvika pamuganhu wavo, kudzikisira mikana yezvinetso navo. Iwe unogona zvakare kunwa chero mhando yetii, kofi nhema, miriwo uye michero majusi, matsva mabriji, infusions, mishonga yemakwenzi, compotes kubva kune zvinwiwa. Chengeta zvese zvisina shuga.
Kana uchibika, unogona kushandisa mafuta emiriwo (kunyanya mafuta omuorivhi) zvine mwero.
Izvo hazvikurudzirwe kutevedzera iyo mirairo yeiyo ketogenic chikafu kweinopfuura vhiki rimwe. Kazhinji panguva ino, angangoita 1,5-3 kilograms ehuremu mashizha. Nekuwandisa kwakanyanya kwehuremu hwemuviri, kuonda kuchakura.
Muenzaniso wekudya kweketogenic kwemazuva matatu
Day 1
Chikudya chamangwanani: mazai akaputika kubva 2-3 mazai ehuku ane zvimedu zvebhakoni yakaonda, yakabikwa mupani yakaoma yakaoma kana mumafuta mashoma emuorivhi.
Snack: girazi re smoothie rakagadzirwa kubva mumukaka weamondi, kottage chizi, ma berries uye mashoma mapini eanilla mushoma.
Zvokudya zvemasikati: turkey fillet yakabikwa nechesi uye howa duku.
Manheru masikati tudyo: chitsama chemasheya kana 2-3 walnuts.
Kudya kwemanheru: Mediterranean saladi ine feta cheese, yakabikwa huku mazai, maorivhi akati wandei, lettuce mashizha (unogona kuizadza nemadonhwe mashoma emafuta emuorivhi).
Day 2
Kudya kwemangwanani: omelet yakagadzirwa kubva kune imwe yolk uye matatu mapuroteni emazai ehuku nesipinashi, mahebhu, howa, wakasaswa chizi.
Snack: akati wandei matsva magaka.
Kwekudya kwemasikati: yakabikwa huku yekudya pamwe nechikamu chegiridhi yemuriwo yakasungwa nemafuta emuorivhi.
Masikati snack: chizi mipira yakagadzirwa kubva yakachekwa grated chizi, yakasikwa yogati uye yakatemwa pistachios.
Kudya: salmon steak (yakabikwa kana yakabikwa) ne broccoli yakabikwa.
Day 3
Chikudya chamangwanani: mazai ehuku yakabikwa; hafu yekotapeya; chidimbu chesalmon yakabikwa; tomato, itsva kana yakabikwa.
Snack: hafu yemuzambiringa kana imwe michero.
Zvokudya zvemasikati: nyama yemombe yakaoma-yakakangwa uye chidimbu chechizi.
Manheru snack: 30 gramu emaamondi.
Kudya kwemanheru: yakaderera-mafuta kottage chizi yakasungwa neisina yogati.
Contraindications kune ketogenic chikafu
- Chikafu che ketogenic hachifanirwe kushandiswa nevanhu vane matambudziko akakomba nematumbu uye nedzimwe nhengo dzegadziriro yekugaya, vanotambura nechirwere cheshuga chemhando ipi neipi.
- Izvo zvine njodzi zvakanyanya kune vane chirwere cheshuga kutevera keto chikafu, sezvo ketone miviri inokanganisa kuwedzera kweshuga yeropa.
- Zvakare taboo yekutevedzera zvakanyorwa zvinokurudzira - nguva dzekuzvitakura uye lactation, kusashanda kweitsvo, chiropa uye zvimwe zvakakosha zvemukati.
- Ehe, vana nevakweguru havafanirwe kuenda kunodya keto.
- Uye zvakare, iyihunyanzvi haizove sarudzo yakanakisa kune vanhu vanoita basa repfungwa rinoshanda. Kushomeka kweglucose kunoonekwa kana nzira ikateedzerwa kunogona kukanganisa kushanda kwehuropi.
- Usati watanga hupenyu zvinoenderana nemitemo yekudya, zvinokurudzirwa kutsvaga zano reanonyatsoziva.
Kubatsirwa kwekudya kweketogenic
- Pakudya kwe ketogenic, huwandu hwemafuta maseru uye huwandu hwemafuta hunoderedzwa. Nekudaro, cellulite inonyangarika kana kuita shoma, muviri flabbiness inonyangarika, mhasuru dzinowana zororo.
- Ehezve, mhedzisiro yedhayeti ichave inoshanda zvakanyanya uye ichaonekwa nekukurumidza kana iwe usakanganwa nezve chiitiko chemuviri. Unganidza kanenge hushoma huwandu hwejimnastics, maekisesaizi kana kumwe kurovedzwa kwaunoda, uye zvechokwadi uchave unoshamiswa neshanduko dzinozoitika kumuviri wako.
- Kana iwe ukanyatsobuda muhunyanzvi, iwo akarasika makirogiramu haazodzoke kwenguva yakareba.
- Nhau dzakanaka ndedzekuti haufanire kufa nenzara pane chikafu. Kutenda kuhuwandu hwakakosha hwechikafu cheprotein pamenyu, iwe uchagara uchinzwa kuzara.
Kukanganisa kwekudya kwe ketogenic
- Zvakakosha kuziva kuti panguva yekuomerera kune unyanzvi hwakadaro, zvinetso nekushanda kwematumbo zvinogona kubuda nekuda kwekushayikwa kwefiber. Kuti uderedze kusagadzikana, zvinokurudzirwa kutenga faibha muforomu yehupfu muchitoro chemishonga uye woiwedzera muhudiki kune chikafu chaunodya. Zvakanakisisa kuwedzera fiber kune kefir, yogurt, yogurt kana zvimwe zvigadzirwa zvemukaka zvakaviriswa. Izvo zvinobatsirawo kudya bran pane isina chinhu mudumbu, kunwa nyowani beetroot uye kusabvisa zvachose mafuta emiriwo kubva mukudya.
- Dambudziko rekudya rinogona zvakare kuitika maererano nekudyiwa kwakawanda kweprotein uye chikafu chine mafuta, izvo zvingangodaro zvisingafadze muviri wako. Kana paine kuzvimba, kuzvimbirwa kwave kungowanzo "muenzi", zvichiri nani kuisa mukudya zvimwe zvipo zvechisikigo (semuenzaniso, kabichi uye giridhi girini).
- Kumwe kushata kwekudya kwe keto kushayikwa kweglucose, iyo inotarisana nemuviri nenzira yacho. Izvi zvinowanzo guma nekushaya simba, kupera simba, kuneta, nezvimwewo. Muviri unogona kuita ketosis nenzira isingafungidzike. Ngwarira kuti usamutsa matambudziko ehutano.
- Kuita kwakashata kwemuviri kunogona kuitika nekuda kwekunyanyisa kuumbwa kwemitumbi yeketone, inotakura macetone makomponi. Kana miviri yakawanda yeketone ikawanda, inogona kutungamira kune ketoacidosis (kusashanda kwemetabolism). Naizvozvo, vanachiremba vanokurudzira kungwarira uye kuziva nguva yekumira, uchitevera keto chikafu.
Kushandisa zvekare ketogenic kudya
Kana iwe uchinzwa zvakanaka uye iyo keto nzira inokodzera iwe, asi iwe uchida kurasikirwa neakawanda mapaundi, iwe unogona kutanga kudya zvakare mumwedzi. Zvino, kana zvichidikanwa uye zvichidikanwa, iwe unogona kuwedzera nguva yayo kusvika mazuva gumi nemana. Zvinoenderana neichi chirevo, kuwedzera vhiki kana maviri, nekufamba kwenguva (kana iwe uchida kurasikirwa nehuremu hwakawanda), iyo ketogenic nzira inogona kuteverwa kwemwedzi miviri (asi kwete zvimwe!).