Abincin Ketogenic: menene menene, yadda ake yinshi da kuma izinin abinci
Wadatacce
- An halatta kuma an haramta abinci
- 3-menu na abincin ketogenic
- Abincin ketogenic na Cyclic
- Wanene bai kamata yayi wannan abincin ba
Abincin ketogenic ya kunshi raguwa mai yawa na carbohydrates a cikin abincin, wanda kawai zai shiga cikin 10 zuwa 15% na yawan adadin kuzari na yau da kullun akan menu. Koyaya, wannan adadin na iya bambanta gwargwadon yanayin lafiyar, tsawon lokacin cin abinci da kuma manufofin kowane mutum.
Don haka, don yin abincin ketogenic, ya kamata mutum ya kawar da yawan cin abinci mai wadataccen ƙwayoyin carbohydrates, kamar su burodi da shinkafa, kuma yawanci yawan cin abinci mai wadataccen mai, kamar su avocado, kwakwa ko iri, misali, ƙari don kiyaye adadin furotin mai kyau a cikin abinci.
Irin wannan abincin ana iya nuna shi ga mutanen da ke neman rage nauyi da sauri, amma kuma ana iya ba da shawara ga likita don sarrafawa da hana kamuwa da cuta. Kari akan wannan, an kuma yi nazarin wannan abincin a matsayin mai taimaka wajan kula da cutar kansa, tunda kwayoyin cutar kansa suna ciyar da abinci mai yawa akan carbohydrates, wanda shine abincin da aka cire a cikin abincin ketogenic. Duba abin da tsarin abinci na ketogenic yake so don magance farfadiya ko don taimakawa kansar kansa.
Yana da mahimmanci cewa wannan abincin koyaushe ana yin sa ne a ƙarƙashin kulawa da jagorancin mai ilimin abinci mai gina jiki, tunda, tunda yana da matuƙar takurawa, ya zama dole ayi cikakken binciken abinci mai gina jiki don sanin ko mai yiwuwa ne ko a'a ayi shi cikin aminci.
Lokacin da wannan abincin ya fara, jiki yana zuwa lokacin daidaitawa wanda zai iya wucewa daga fewan kwanaki zuwa fewan makwanni, wanda jiki ke daidaitawa don samar da kuzari ta hanyar mai, maimakon carbohydrates. Don haka, mai yiyuwa ne a cikin kwanakin farko alamomi kamar su yawan gajiya, kasala da ciwon kai za su bayyana, wanda hakan zai iya inganta yayin da aka daidaita jikin.
Wani abincin mai kama da ketogenic shine cin abinci low carb, babban bambancin shine cewa a cikin abincin ketogenic akwai ƙuntatawa mafi girma na carbohydrates.
An halatta kuma an haramta abinci
Tebur na gaba yana lissafin abincin da za'a iya ci kuma baza'a iya ci akan abincin ketogenic ba.
| An yarda | An hana |
| Nama, kaza, kwai da kifi | Shinkafa, taliya, masara, hatsi, hatsi da masarar masara |
| Man zaitun, man kwakwa, man shanu, man alade | Wake, waken soya, wake, wake da wake |
| Kirim mai tsami, cuku, madara kwakwa da madarar almond | Garin alkama, burodi, gurasa mai daɗin ci gaba ɗaya |
| Kirki, gyada, gyada, Baƙin Brazil, almond, man gyada, man almond | Turanci dankalin turawa, dankalin turawa, rogo, yam, mandioquinha |
| 'Ya'yan itãcen marmari kamar su strawberries, blackberries, raspberries, zaituni, avocados ko kwakwa | Cakes, Sweets, kukis, cakulan, candies, ice cream, cakulan |
| Kayan lambu da ganye, kamar alayyafo, latas, broccoli, kokwamba, albasa, zucchini, farin kabeji, bishiyar asparagus, jan chicory, kabeji, pak choi, kale, seleri ko barkono | Tattara sukari, ruwan kasa sukari |
| Tsaba kamar flaxseed, chia, sunflower | Chocolate foda, madara |
| - | Madara da abubuwan sha |
A cikin irin wannan nau'ikan abinci, duk lokacin da ake cin abinci mai ƙoshin masana'antu yana da matukar mahimmanci a kiyaye bayanan abinci mai gina jiki don bincika ko yana ƙunshe da carbohydrates da kuma nawa, don kar a wuce adadin da aka lissafa don kowace rana.
3-menu na abincin ketogenic
Tebur mai zuwa yana nuna misalin cikakken menu na abinci na yau da kullun na kwana 3:
| Abun ciye-ciye | Rana 1 | Rana ta 2 | Rana ta 3 |
| Karin kumallo | Soyayyen kwai da man shanu + cuku mozzarella | Omelet da aka yi da ƙwai 2 da shaƙewa da kayan lambu + gilashin 1 na ruwan 'ya'yan itace tare da cokali 1 na' ya'yan flax | avocado smoothie tare da almond madara da kuma 1/2 tablespoon chia |
| Abincin dare | Almonds + yanka 3 na avocado | Strawberry smoothie tare da madara kwakwa + kwayoyi 5 | 10 Raspberries + 1 col na man gyada |
Abincin rana Abincin dare | Salmon tare da bishiyar asparagus + avocado + man zaitun | Salatin kayan lambu tare da latas, albasa da kaza + kwaya cashew 5 + man zaitun + parmesan | Kwallan nama tare da miyar zucchini da cuku mai laushi |
| Bayan abincin dare | Gwanon cashew 10 + cokali 2 na flakes na kwakwa + strawberries 10 | Soyayyen kwai a cikin man shanu + rennet cuku | Yankakken kwan tare da oregano da grames parmesan |
Yana da mahimmanci a tuna cewa abincin ketogenic ya kamata koyaushe masanin abinci ya tsara shi.
Kalli bidiyon mai zuwa don ƙarin koyo game da abincin ketogenic:
Abincin ketogenic na Cyclic
Abincin ketogenic cyclic yana taimakawa wajen kula da tsarin abinci mai kyau da asarar nauyi mai kyau, yana taimakawa don samar da kuzari don motsa jiki.
A cikin wannan nau'in, dole ne a bi tsarin abincin ketogenic na kwanaki 5 a jere, wanda ke biyo bayan kwanaki 2 wanda aka ba shi izinin cinye abincin carbohydrate, kamar su burodi, shinkafa da taliya. Koyaya, abinci kamar su zaƙi, ice cream, kek da sauran kayayyakin da sukari ya ƙunshi ya kamata su kasance daga menu.
Wanene bai kamata yayi wannan abincin ba
Abun cin abincin ketogenic yana da alaƙa ga mutane sama da 65, yara da matasa, mata masu ciki da mata masu shayarwa. Baya ga haka kuma ana bukatar mutane da ke fuskantar barazanar kamuwa da cutar ta ketoacidosis, kamar su masu ciwon sukari na 1, masu ciwon sikari irin na 2 da ba a kula da su, mutanen da ke da ƙarancin nauyi ko kuma suke da tarihin hanta, koda ko cututtukan zuciya, kamar su bugun jini. Hakanan ba a nuna shi ba ga mutanen da ke fama da mafitsara ko kuma waɗanda ke shan magani tare da ƙwayoyin cortisone.
A cikin waɗannan halayen, dole ne likita ya ba da izinin cin abinci mai gina jiki tare da bin masaniyar abinci.
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