Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-3 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1060 Kcal.
Ukudla okune-ketogenic (i-keto diet, i-ketosis diet) kungukudla okunciphisa kakhulu ukudla kwe-carbohydrate. Kushintshwa ukudla okuqukethe amafutha namaprotheni kuphela. Umsebenzi omkhulu wale nqubo ukwakha ngokushesha umzimba kusuka ku-glycolysis kuya ku-lipolysis. I-Glycolysis ukuwohloka kwama-carbohydrate, i-lipolysis ukuwohloka kwamafutha. Umzimba wethu unikezwa izakhi zomzimba hhayi kuphela ukudla okudliwayo, kepha futhi nezinqolobane zawo eziqoqiwe zamafutha angaphansi. Amandla kumaseli aqhamuka ekuhlukanisweni kwamafutha abe ngamafutha acid amahhala kanye ne-glycerin, ephinde iguqulwe ibe yimizimba ye-ketone. Le nqubo yaziwa kwezokwelapha njenge-ketosis. Kungakho igama lale ndlela.
Inhloso enkulu yokudla okune-carb ephansi ukunciphisa isisindo ngesikhathi esifushane. Osaziwayo abaningi badla i-keto ngaphambi kokuya emphakathini ukukhombisa ngomzimba wabo onamathoni. Ama-bodybuilders nawo ajwayele ukwenza le ndlela ngaphambi kokudlala ukunciphisa ubukhulu bamafutha.
Izidingo zokudla kwe-Ketogenic
Ukuze ukudla kwe-keto kusebenze, udinga ukunciphisa ukudla kwakho kwansuku zonke kwe-carbohydrate ibe amagremu angama-50 (isilinganiso esiphezulu samagremu ayi-100). Awukwazi ukusebenzisa imikhiqizo enjalo: noma yikuphi okusanhlamvu, izinto ezibhakiwe kanye neminye imikhiqizo eyenziwe ngofulawa omhlophe, izitsha ze-pastry, i-pasta evela ezinhlobonhlobo zikakolweni othambile, amazambane, ama-beet, izaqathe, ubhanana, ushukela nganoma yiluphi uhlobo, utshwala. Akunconywa ukudla amagilebhisi, ngezikhathi ezithile ungakwazi ukuzitika kancane kulawa majikijolo aluhlaza.
Lapho wakha ukudla, kufanele kugcizelelwe phezu kwenyama engenawo amandla, inyama yenkukhu (ngaphandle kwesikhumba namafutha), inhlanzi (okungcono kakhulu ukukhetha i-salmon ne-herring), ukudla kwasolwandle (izimbaza, izimfanzi, izinkalankala), i-cottage shizi enamafutha aphansi, engenalutho. iyogathi, amaqanda enkukhu nezigwaca, ushizi, amantongomane, ubisi olunamafutha aphansi. Imifino, ngaphandle kwaleyo eshiwo ohlwini lokuvinjelwa, ayikwazi ukudliwa ngaphezu kwamagremu angu-40 ngesikhathi esisodwa. Ungashiya futhi inani elincane lezithelo kwimenyu, okufanele kunikezwe kuqala kuzithelo ezisawolintshi.
Kunconywa ukuthatha ukudla okungu-4-6 ngosuku futhi ukusebenzise ngezikhathi ezilinganayo. Zama ukudla izingxenye ezincane kakhulu futhi ungaqapheli kuphela ukukhawulela ama-carbohydrate, kepha nama-calories. Uma isisindo samandla ekudleni singaphezu kwesilinganiso samayunithi angama-2000, ukwehla kwesisindo kuzoba nokungabaza. Ukwenza ukudla kusebenze kangcono, kunconywa ukunciphisa inani lekhalori lansuku zonke liye ku-1500-1700.
Ngokuqondene neziphuzo, phakathi nenqubo yohlobo lwe-ketogenic kubalulekile ukuphuza amanzi amaningi ahlanzekile ngaphandle kwegesi. Lokhu kuzosiza izinso, ezizosebenza kuze kufike kumkhawulo wazo, ukunciphisa amathuba okuba nezinkinga ngazo. Ungaphuza noma yiluphi uhlobo lwetiye, ikhofi elimnyama, amajusi wemifino nezithelo, amajikijolo amasha, ama-infusions, ama-herbal decoctions, ama-compote avela oketshezini. Gcina konke kungenashukela.
Lapho upheka, ungasebenzisa uwoyela wemifino (mhlawumbe amafutha omnqumo) ngokulinganisela.
Akunconywa ukuthi ulandele imithetho yokudla kwe-ketogenic isikhathi esingaphezu kwesonto elilodwa. Imvamisa ngalesi sikhathi, okungenani ama-1,5-3 kilograms wesisindo esingeqile. Ngokukhulu ngokweqile kwesisindo somzimba, ukwehla kwesisindo kuzoba kukhulu.
Isibonelo sokudla kwe-ketogenic izinsuku ezintathu
Usuku 1
Ukudla kwasekuseni: amaqanda aqhephukile avela emaqanda ama-inkukhu ama-2-3 anezilayi zebhekeni elinciphile, eliphekwe epanini lokuthosa elomile noma emafutheni omnqumo amancane.
Isnack: ingilazi ye-smoothie eyenziwe ngobisi lwe-alimondi, i-cottage shizi, amajikijolo kanye nezipinishi ezimbalwa zokukhishwa kwe-vanilla.
Isidlo sasemini: i-turkey fillet ebhakwa ushizi namakhowe amancane.
Isidlo sasemini: idlanzana lamasheya noma ama-walnuts ama-2-3.
Isidlo sakusihlwa: Isaladi laseMedithera eliqukethe i-feta cheese, iqanda lenkukhu ebilisiwe, iminqumo eminingana, amaqabunga e-ulethisi (ungawugcwalisa ngamaconsi ambalwa kawoyela womnqumo).
Usuku 2
Ukudla kwasekuseni: i-omelet eyenziwe ngesikhuphasha esisodwa namaprotheni amathathu amaqanda enkukhu ngesipinashi, amakhambi, amakhowe, afafazwe ngoshizi.
Isnack: ukhukhamba omusha omusha.
Isidlo sasemini: ubhaka wenkukhu obhakwe ngengxenye yesaladi yemifino eluhlaza enongwe ngamafutha omnqumo.
Isidlo sasemini: amabhola kashizi enziwe ngoshizi oqoshiwe, iyogathi yemvelo nama-pistachio aqoshiwe.
Isidlo sakusihlwa: i-salmon steak (eyosiwe noma ebilisiwe) nge-broccoli ebilisiwe.
Usuku 3
Ukudla kwasekuseni: iqanda lenkukhu elibilisiwe; uhhafu wekotapeya; ucezu lwe-salmon ebhakiwe; utamatisi, omusha noma obhakiwe.
Isinongo: uhhafu wamagilebhisi noma olunye ulitrus.
Isidlo sasemini: inyama yenkomo eyosiwe eyomile nocezu lweshizi.
Isidlo sasemini: amagremu angama-30 ama-alimondi.
Ukudla kwakusihlwa: ushizi we-cottage shizi onamafutha amancane afakwe i-yogurt engenalutho.
Ukungafani kokudla kwe-ketogenic
- Ukudla kwe-ketogenic akufanele kusetshenziswe ngabantu abanezinkinga ezinkulu ngamathumbu nezinye izitho zohlelo lokugaya ukudla, abaphethwe yisifo sikashukela sanoma yiluphi uhlobo.
- Kuyingozi ikakhulukazi kubantu abanesifo sikashukela ukulandela ukudla kwe-keto, ngoba imizimba ye-ketone ibangela ukwanda kwamazinga kashukela egazini.
- Futhi umkhuba wokuhambisana nezincomo ezisohlwini - izinkathi zokukhulelwa nezokuncelisa, ukungasebenzi kahle kwezinso, isibindi nezinye izitho zangaphakathi ezibalulekile.
- Vele, izingane nasebekhulile abadingi ukuya ekudleni keto.
- Ngaphezu kwalokho, le nqubo ngeke ibe yisinqumo esihle kunazo zonke kubantu ababambe iqhaza ekusebenzeni kwengqondo. Ukushoda kweglucose okubonwa lapho kulandelwa indlela kungathinta kabi ukusebenza kobuchopho.
- Ngaphambi kokuqala impilo ngokuya ngemithetho yokudla, kungakuhle kakhulu ukuthi ufune iseluleko sikachwepheshe ofanelekayo.
Izinzuzo zokudla kwe-ketogenic
- Ekudleni kwe-ketogenic, inani lamaseli amafutha kanye nongqimba lwamafutha lincishisiwe ngokusobala. Ngenxa yalokho, i-cellulite iyanyamalala noma iba ncane kakhulu, ukunyamalala komzimba kuyanyamalala, imisipha ithola ukukhululeka.
- Vele, imiphumela yokudla izosebenza kakhulu futhi izovela ngokushesha uma ungakhohlwa ngomsebenzi womzimba. Xhuma okungenani inani eliphansi le-gymnastics, i-aerobics noma okunye ukusebenzisa okuthandayo, futhi ngokuqinisekile uzomangala lapho ushintsho oluzokwenzeka emzimbeni wakho.
- Uma uphuma kahle kule nqubo, amakhilogremu alahlekile ngeke abuye isikhathi eside.
- Izindaba ezimnandi ukuthi akudingeki ukuthi ulambe ekudleni. Ngenxa yenani elibalulekile lokudla kwamaprotheni kumenyu, uzohlala uzizwa ugcwele.
Okungalungile kokudla kwe-ketogenic
- Kuyaphawuleka ukuthi phakathi nenkathi yokunamathela kuleyo nqubo, izinkinga ngokusebenza kwamathumbu zingase ziphakame ngenxa yokuntuleka kwe-fiber. Ukuze unciphise ukungakhululeki, kunconywa ukuthi uthenge i-fiber efomini eliyimpushana ekhemisi futhi uyengeze ngamanani amancane ekudleni okudlayo. Kungcono ukwengeza i-fiber ku-kefir, iyogathi, iyogathi noma eminye imikhiqizo yobisi evutshiwe. Kuyasiza futhi ukudla i-bran esiswini esingenalutho, ukuphuza i-beetroot entsha futhi ungafaki ngokuphelele amafutha emifino ekudleni.
- Ukuphazamiseka kokudla kungenzeka futhi maqondana nokusetshenziswa kakhulu kwamaprotheni nokudla okunamafutha, okungahle kungathokozi umzimba wakho. Uma kukhona ukuqunjelwa, ukuqunjelwa sekube "yisivakashi" esijwayelekile, kusengcono ukufaka ekudleni izipho eziningi zemvelo (isibonelo, iklabishi namagilebhisi aluhlaza).
- Okunye ukungalungi kokudla kwe-keto ukuntula i-glucose, okuzobhekana nomzimba ngale ndlela. Lokhu kuvame ukuholela ekubeni buthakathaka, ukuphela kwamandla, ukukhathala, njll. Umzimba ungasabela ku-ketosis ngendlela engalindelekile. Qaphela ukuthi ungacasuli izinkinga zempilo.
- Ukusabela okungekuhle komzimba kungenzeka ngenxa yokwakheka ngokweqile kwemizimba ye-ketone, ethwala izinhlanganisela ze-acetone. Uma imizimba eminingi ye-ketone iqongelela, ingaholela ku-ketoacidosis (ukungasebenzi kahle kwe-metabolism). Ngakho-ke, odokotela banxusa ukuthi baqaphele futhi bazi ukuthi kufanele bame nini, ngokulandela ukudla kwe-keto.
Ukufaka isicelo ekudleni ketogenic
Uma uzizwa umuhle futhi indlela ye-keto ikufanela, kepha ufuna ukwehlisa amakhilogremu amaningi, ungaqala futhi ukudla ngenyanga. Manje, uma kunesidingo futhi ufisa, unganweba isikhathi saso sifike ezinsukwini eziyi-14. Ngokwalesi simiso, ukwengeza isonto noma amabili, ngokuhamba kwesikhathi (uma udinga ukunciphisa isisindo esiningi ngokweqile), inqubo ye-ketogenic ingalandelwa izinyanga ezimbili (kepha hhayi ngaphezulu!).