3 menu na abinci na ketogenic don rasa nauyi

Wadatacce

• Rana 1
• Rana ta 2
• Rana ta 3

A cikin menu na abincin ketogenic don rage nauyi, ya kamata mutum ya kawar da duk abinci mai wadataccen sikari da carbohydrates, kamar shinkafa, taliya, gari, burodi da cakulan, ƙara yawan cin abinci waɗanda sune tushen furotin da mai, kamar nama, kwai, tsaba, avocado.da man zaitun. Game da fruitsa fruitsan itace, tunda suna ɗauke da carbohydrates, strawberries, blueberries, cherries da blackberries ya fi dacewa a cinye, tunda sune waɗanda ke ƙunshe da mafi ƙarancin wannan abincin.

Irin wannan abincin ana iya bin sa tsawon watanni 1 zuwa 3, kuma a cikin abincin da ake kira na cyclic ketogenic akwai yiwuwar canzawa tsakanin kwanaki 5 a jere na cin abinci da kuma kwanaki 2 na abincin carbohydrate, wanda ke sauƙaƙa cikar menu a ƙarshen mako .

Abincin ketogenic yana motsa nauyi saboda yana haifar da jiki don samar da kuzari daga ƙona mai, maimakon carbohydrates waɗanda yawanci suke zuwa daga abinci.

Don haka, don taimaka muku rage nauyi, ga misalin menu na kwanaki 3 don wannan abincin.

Rana 1

• Karin kumallo: 2 ƙwai ƙwai tare da man shanu + ½ kofin raspberries;
• Abincin safe gelatin mara sukari + dintsi guda 1 na busassun 'ya'yan itace;
• Abincin rana abincin rana: 2 naman sa steaks tare da cuku miya, tare da bishiyar asparagus tare da tube na barkono sautéed a man zaitun;
• Abincin rana: 1 yogurt na cikin ƙasa mara dadi + 1 tablespoon na chia tsaba + mirgine 1 na mozzarella cuku da naman alade.

Rana ta 2

• Karin kumallo: Kofi mara harsashi (tare da man shanu da man kwakwa) + yanka biyu na turkey tare da ½ avocado da dintsi na arugula;
• Abincin safe 1 yogurt na asali wanda ba a ɗanɗana shi ba + kwaya 1 kwaya;
• Abincin rana abincin rana: gasasshen kifin kifi tare da mustard sauce + koren salad tare da arugula, tumatir, kokwamba da jajayen albasa + cokali 1 na man zaitun + vinegar, oregano da gishiri don yaji;
• Bayan abincin dare: 6 strawberries tare da kirim mai tsami + cokali 1 na tsaba chia.

Rana ta 3

• Karin kumallo: naman alade tare da yanka 2 na avocado;
• Abincin safe ½ avocado tare da cokali 2 na man gyada;
• Abincin rana: kaji a cikin farin miya tare da kirim mai tsami + salatin kale tare da albasa mai laushi tare da man zaitun ko man kwakwa;
• Bayan abincin dare: avocado smoothie tare da chia tsaba.

Yana da mahimmanci a tuna cewa wannan abincin an hana shi ga mutanen da suka haura shekaru 65 kuma a cikin yanayin gazawar koda, matsalolin hanta, cututtukan zuciya da amfani da magungunan cortisone, kamar su corticosteroids. Don haka, ana ba da shawarar likita ya ba shi izinin tare da masanin abinci mai gina jiki. Dubi cikakken jerin abincin da aka yarda da waɗanda aka hana a cikin abincin ketogenic.

Ara koyo game da abincin ketogenic a cikin bidiyo mai zuwa: