I-10 EPHEZULU EBUZWA RHOQO KWI-KETO DIET IMIBUZO KUNYE NEEMPENDULO

Ke, ngaba uyafuna ukwazi ukuba yeyiphi imibuzo eyi-10 ephezulu ebuzwa rhoqo malunga nokutya kwe-keto? Ewe, masitsibe kuloo nto ngoku. 1. Ngaba ndiya kulamba kwi-Ketogenic Diet? 2. I-Ketogenic Diet isebenza njani? 3. Ukulahlekelwa kwesisindo kufezekiswa njani kwi-Ketogenic Diet? 4. Kutheni iindlela zokutya eziqhelekileyo zingasebenzi nje? 5. Uthini umahluko phakathi kokutya okuphantsi kweCarbohydrate kunye ne-Ketogenic Diet? 6. Ngaba kufuneka ndibale iikhalori? 7. Ndiyilandelela njani i-macros / carb ethathayo? 8. Kuthatha ixesha elingakanani ukungena kwi-Ketosis? 9. Yintoni i-Keto adaptation? 10. Ndiya kuncipha kangakanani ubunzima kwaye ngokukhawuleza kangakanani?

1. Ngaba ndiya kulamba kwi-Ketogenic Diet?

Enye yezona ziphumo zixhaphakileyo kunye nezothusayo zokuziqhelanisa ne-keto yokutya ihlala iziva igcwele. Mhlawumbi uya kuziva umahluko phakathi kweveki okanye ukuqala keto. Ukuba udla ngokuziva ulambile phakathi kokutya okanye indlala kwiiyure ezimbalwa zokutya uya kuqaphela ezi mvakalelo ziqala ukuphela ngokukhawuleza. Esi sesinye sezizathu ezininzi abantu abazenzayo qala ukutya kwe ketogenic kunye nempepho kwiveki yokuqala, awunangxaki yokuhlala kuyo ixesha elide. Itshintsha ngokulula indlela ojonga ngayo ukutya ngokubanzi. Ukutya okuninzi onokuthi uzame kwixesha elidlulileyo mhlawumbi kukushiya uziva ukhathazekile kwaye uninzi luhlala lukushiya uziva ulambile. Hayi ukutya kwe ketogenic. Inani elonyukayo lamafutha otyayo suku ngalunye likugcina uziva wanelisekile kwaye ugcwele, kwaye ngokunqongophala kwe-insulin spikes akukwenzi ukuba unqwenele ukutya xa umzimba wakho ungakudingi. Amafutha kunye neeprotheyini zezo imizimba yethu eyenzelwe ukusebenza kuyo. Hayi iswekile/iikhabhoni kunye nokutya okucutshungulwayo ngamachiza.

2. Ukutya kwe-Ketogenic kusebenza njani?

Ukutya okunesisa samafutha kunye neprotheyini kunceda ukugcina iswekile esegazini lakho ijonge ngelixa uvelisa imvakalelo yokwaneliseka. Izithungu zeqanda zinelutein elungele amehlo akho. Ifakwe kwiingqondo zethu (mhlawumbi ukususela ekuzalweni) ukuba amaqanda kunye nenyama ebomvu ayilungile kuwe. Kulungile ndilapha ukukuxelela ukuba ulibale into oyicingayo malunga nokutya okunempilo !! Lahla loo mafutha aphantsi, akukho swekile eyongeziweyo, iipakethe zekhalori ze-100, kuba yizo eziye zenza eli lizwe lityebe iminyaka. Kunye namafutha kunye neprotheyini, kukho okunye ukutya okuninzi okukunika loo mvakalelo yanelisekile. Imifuno efana ne-broccoli kunye ne-cauliflower ineempembelelo ezithintela ukutya. Le mifuno ininzi kakhulu kwaye igcwele ifayibha eyenza isisu sakho sizive sihluthi. Ndincoma ukutya okuncinci kwamafutha / kwiprotheni amaxesha ambalwa ngosuku. Nditya ukutya oku-3 kunye nokutya okuncinci oku-2 ngosuku ngelixa ndihlala kwimida yam ye-macros. Khumbula ukuba kubaluleke kakhulu ukuba utye ngokwaneleyo kwaye ungazilambi.

3. KUPHUNYEZWA NJANI UKULAHLEKA KOBOMI KWI-KETOGENIC DIET?

Ukulahlekelwa kwesisindo kufezekiswa kwi-ketogenic yokutya ngokususa okanye ukutshintsha ukutya okuphezulu kwi-carbohydrates kunye nokutya okuqukethe ipesenti ephezulu yamafutha kunye neprotheni ephakathi, njengenyama, inkukhu, intlanzi, i-shellfish, amaqanda, ushizi, amantongomane kunye nembewu. Kwaye okunye ukutya okusezantsi kwiicarbohydrates ezifana nemifuno yesaladi eninzi, ubisi kunye namaqunube.

4, KUTHENI IINDLELA ZOKUTYA EZIQHELEKILEYO ZISEBENZA NJE?

Eli nqaku liye langqinwa uphando emva kokuphonononga uphando kunye nokutya emva kokutya. Kukho izizathu ezininzi zokuba abantu balandele izidlo ezifana nokukhusela izifo ezingapheliyo okanye ukulawula izifo, kodwa isizathu esiqhelekileyo kukulahlekelwa ubunzima okanye ukulawula ubunzima. Igama elithi ukutya linokusetyenziswa ukubhekisa kukutya okukhethekileyo okufana nokutya kwesifo seswekile okanye ukulawula iswekile esegazini okanye ukutya okunamafutha aphantsi kwisifo sentliziyo. Uninzi lwendlela esiyibonayo kunye nesiva ngayo igama elithi ukutya namhlanje likwimigaqo yolawulo lobunzima kunye nokukhuthaza zonke ezo zidlo zefashoni phaya. Umzekelo iCabbage Soup Diet kunye neBeverly Hills Diet ziintlobo zezidlo zefashoni. Ukutya okusefashonini kunokuba yingozi, kungabi namveliso, kwaye kungabi sempilweni. Uninzi lweekhalori ezisezantsi, ukutya kwefashoni ngokuqhelekileyo kukuxelela ukuba utye ukutya okufanayo ngokuphindaphindiweyo, usuku nosuku. Banikezela ngeentlobo ezincinci kakhulu. Ukunqongophala kwezinto ezahlukeneyo kukhokelela kwisithukuthezi esihlala sikhokelela ekunikezeleni. Ukutya okunempilo, okunesondlo kufuneka kuqulethe ukutya okuhlukahlukeneyo, Ngokutya ukutya okuhlukahlukeneyo unokuqiniseka ukuba ufumana zonke iivithamini, iiminerali kunye ne-antioxidants oyifunayo. Yingakho ndithanda i-Ketogenic Diet okanye njengoko ndiyibiza ngokuba yindlela yokuphila ye-Ketogenic !! Andizange ndizive ndivinjwa, ndilambile okanye ndiziva ngathi ndifuna ukuhlala ekhaya kwiqamza, ndingaze ndikwazi ukuya kwimisitho ekhethekileyo kwaye ndonwabele nje ukuphila !!

5. UYINTONI UMAHLUKO PHAKATHI KOKUTYA KWE-CARBOHYDRATE EPHANSI KUNYE NE-KETOGENIC DIET?

Ukutya okune-carbohydrate ephantsi kudla ngokuhlelwa njengokutya okuqulathe ngaphantsi kwe-30% yeekhalori ezisuka kwi-carbs. Nangona uninzi lwezidlo eziphantsi ze-carb ziqulethe i-50-150 grams ye-carbs ngosuku. Ngokungafaniyo nokutya okuphantsi kwe-carb, ukutya kwe-ketogenic kulandela i-fat high, iprotheni ephakathi kunye nendlela ephantsi ye-carb. I-75% yamafutha, i-20% yeeprotheyini kunye ne-5% ye-carbohydrates ngosuku.

6. INGABA KUFUNEKA NDIBALELE IIKALORI?

Ndenze uphando oluninzi kwesi sihloko kwaye ndiseza nesigqibo esifanayo. Ukubala kweekhalori sisixhobo esihle sokuba abantu basebenzise ukufumana uluvo olugwenxa lwekhalori yabo yobuqu, kunye nendlela yokukhomba iimpazamo abathe bafika kwithafa. Mna ngokwam ndikholelwa ukuba kuxhomekeke kuye wonke umntu ukuba azenzele esi sigqibo kunye neenjongo zethu zobuqu.

7. NDINDIFUMANA NJANI I-MACROS YAM / I-CARB ITHATHA?

Kule mihla, itekhnoloji iphezulu kwaye ihlala iphucula ubomi bethu. Izixhobo zokubala zeCalorie kunye neMacro ziyindlela entle yokubona kanye kanye oko ubeka emzimbeni wakho mihla le, Ukubala iiMacros zakho, iicarbs, amafutha kunye neeproteni kunokuba yingxaki enkulu xa utshintshela kukutya kweKeto, kodwa ndinguye. apha ukunceda. Kukho iitoni zezibonelelo zokwazi ngokuthe ngqo ukuba zingaphi na ezingena emzimbeni wakho, kodwa kukho ngakumbi ukwazi ukuba zivela phi iikhalori. Ukusebenzisa isixhobo esilula, sinokulandelela ukutya kwethu kwansuku zonke kwe-Macros, iikhalori, ii-carbs, iiprotheyini kunye namafutha, kwaye okona kubaluleke kakhulu ukubona ukuba zingaphi ezisele esinazo ngosuku. I-My Fittness Pal ikwenzela ngokulula nangokusebenzayo oku konke kanye ezandleni zakho. Kudala ndisebenzisa iwebhusayithi yabo kunye ne-app yeselula, kwaye kufuneka nditsho ukuba yeyona nto ingcono kakhulu. Banesiseko sedatha esakhelwe phantse kuko konke ukutya, ngoko kulula kakhulu ukugcina ijenali yemihla ngemihla yokutya kwakho.

8. KUTHATHA ixesha elingakanani UKUNGENA KWI-KETOSIS?

Ukutya kwe-Ketogenic akusiyo into onokuthi uhambe ngayo ngokupheleleyo kwaye uphume kuyo nayiphi na indawo. Kuthatha ixesha ukuba umzimba wakho ulungelelanise kwaye ungene kwimeko eyaziwa ngokuba yi-ketosis. Le nkqubo inokuthatha nayiphi na indawo ukusuka kwiintsuku ezingama-2-7, kuxhomekeke kuhlobo lomzimba wakho, amanqanaba omsebenzi, kunye nento oyityayo. Eyona ikhawulezayo indlela yokungena kwi-ketosis kukuzilolonga kwisisu esingenanto, uthintele ukutya kwakho kwecarbohydrate ukuya kwi-20 grams okanye ngaphantsi ngosuku kwaye uzinikele kumanzi akho owathathayo.

9. YINTONI I-KETO ADAPTION?

Keto ukuziqhelanisa yinkqubo eyenzekayo emzimbeni wakho ngelixa usuka ekusebenziseni i-glucose njengomthombo oyintloko wamafutha, ukuya kwii-keytones ezivuthayo (nge-fat) ukwenzela amafutha. Ayisiyiyo kuphela i-oxidation yamafutha ngokwawo yanda, kodwa umzimba wakho uqala ukuvelisa ii-keytones ezaneleyo ezinokuthi zisetyenziswe njengomthombo obalulekileyo wamafutha ngokunjalo. Iitoni ezingundoqo zithathwe kumafutha asele isetyenzisiwe, kwaye zinokusetyenziswa kwiithishu ezininzi ezifanayo zomzimba njengoko i-glucose inakho, kubandakanywa nobuninzi bengqondo. Iinzuzo zokusebenzisa amafutha kunye neetoni ezingundoqo kune-glucose ye-fuel zininzi. Nangona kunjalo, kuthatha ixesha lokuba i-metabolism ilungelelanise ukuvelisa kunye nokusebenzisa i-keytones kwizinga elibalulekileyo. Nangona utshintsho lubonakala phakathi kweentsuku zokuthintelwa kwe-carbohydrate, ukuphuculwa kuyaqhubeka iiveki.

10. INDLELA YOKWEHLEKA Ubunzima KWAYE KANJANI?

Akukho nombolo endinokukunika yona ukuba uza kuncipha kangakanani na kwaye ukhawuleze kangakanani. Iyahluka ngomntu ngamnye, kwaye ufuna kangakanani ukuphumelela. Kukho isizathu sokutsho ukuba ukulahlekelwa iipounds ezi-5 ngeveki ye-1 kunokwenzeka. Nangona kunjalo musa ukudimazeka ngamanani kwisikali. Ndincoma kuphela ukulinganisa ngeveki, kodwa qiniseka ukuba uthatha imilinganiselo yakho. Ngokusuka kumava am obuqu usenokungalahleki iikhilogram, kodwa uya kuyenza nge-intshi. Ndiyathemba ukuba oku kuyakunceda ngeminye yemibuzo onokuthi ube nayo, kwaye akunqweneleli nto ngaphandle kwempumelelo !!

I-10 ephezulu ebuzwa rhoqo kwi-Keto Diet Imibuzo kunye neempendulo

1. Ngaba ndiya kulamba kwi-Ketogenic Diet?

2. Ukutya kwe-Ketogenic kusebenza njani?

3. KUPHUNYEZWA NJANI UKULAHLEKA KOBOMI KWI-KETOGENIC DIET?

4, KUTHENI IINDLELA ZOKUTYA EZIQHELEKILEYO ZISEBENZA NJE?

5. UYINTONI UMAHLUKO PHAKATHI KOKUTYA KWE-CARBOHYDRATE EPHANSI KUNYE NE-KETOGENIC DIET?

6. INGABA KUFUNEKA NDIBALELE IIKALORI?

7. NDINDIFUMANA NJANI I-MACROS YAM / I-CARB ITHATHA?

8. KUTHATHA ixesha elingakanani UKUNGENA KWI-KETOSIS?

9. YINTONI I-KETO ADAPTION?

10. INDLELA YOKWEHLEKA Ubunzima KWAYE KANJANI?

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