Tsarin Abincin Keto da Tsarin Abinci wanda Zai Iya Canza Jikinku

Wadatacce

• Ka'idodin Abincin Ketogenic
• Tsarin Abincin Ketogenic
• Abincin Abincin Keto don Ci
• Abincin da Zai Guji
• Abin sha mai Kyau
• Samfurin Keto na Mako daya
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Asabar
• Lahadi
• Zaɓuɓɓukan Abincin Ketogenic na Lafiya
• Jerin Kasuwancin Ketogenic Mai Sauƙi
• Layin .asa

Idan ka sami kanka a cikin tattaunawa game da rage cin abinci ko asarar nauyi, akwai yiwuwar za ka ji ketogenic, ko keto, diet.

Wancan ne saboda abincin keto ya zama ɗayan shahararrun hanyoyin a duk duniya don zubar da ƙima da haɓaka lafiyar.

Bincike ya nuna cewa yin amfani da wannan ƙaramar-carb, abincin mai mai mai yawa na iya haɓaka asarar mai kuma har ma da inganta wasu yanayi kamar irin ciwon sukari na 2 da ƙin fahimta (,).

Wannan labarin ya bayyana abin da za ku ci ku guji yayin bin abincin keto kuma yana ba da tsarin abinci na keto na mako guda don farawa.

Ka'idodin Abincin Ketogenic

Abincin keto, a matsayin doka, yana da ƙarancin carbi, mai ƙanshi da matsakaici a furotin.

Lokacin bin tsarin abinci na ketogenji, yawancin katako ana rage zuwa gram 20 zuwa 50 kowace rana, kodayake nau'ikan tsarin abincin sun wanzu ().

Fats yakamata ya maye gurbin yawancin yankakken carbi kuma ya kawo kusan 75% na yawan abincin kalori.

Ya kamata sunadarai su kai kimanin 10-30% na bukatun kuzari, yayin da yawanci ana keɓance carbs zuwa 5%.

Wannan raguwar carb din yana tilastawa jikinka ya dogara da kitse don samun asalin makamashi maimakon glucose - wani tsari da aka sani da suna kososis.

Yayinda yake cikin kososis, jikinku yana amfani da ƙwayoyin ketones - ƙwayoyin da aka samar a hanta daga mai yayin da aka iyakance glucose - azaman madadin tushen mai.

Kodayake sau da yawa ana guje wa mai saboda yawan adadin kuzarinsa, bincike ya nuna cewa kayan abinci na ketogenic suna da tasiri sosai wajen haɓaka asarar nauyi fiye da abincin mai ƙarancin mai ().

Ari da, kayan abinci na keto suna rage yunwa da haɓaka ƙoshin lafiya, wanda zai iya taimaka musamman yayin ƙoƙarin rage nauyi ().

Abincin abincin ketogenic ya dogara ne da tsarin yau da kullun. Yawanci ana keɓance carbs zuwa gram 20-50 kowace rana, ana maye gurbinsu galibi da mai da matsakaicin adadin furotin.

Tsarin Abincin Ketogenic

Sauyawa zuwa abincin ketogenic na iya zama kamar da ƙarfi, amma ba lallai ne ya zama da wahala ba.

Ya kamata hankalinku ya kasance kan rage carbs yayin haɓaka kitse da furotin na abinci da ciye-ciye.

Don isa da kasancewa cikin yanayin ketosis, dole ne a taƙaita carbs.

Yayinda wasu mutane kawai zasu iya cin nasarar cutar ta hanyar cin gram 20 na carbs a kowace rana, wasu na iya cin nasara tare da yawan shan carbi mafi yawa.

Gabaɗaya, rage yawan cin abincin ka na carbohydrate, shine mafi sauƙin isa da zama a cikin kososis.

Wannan shine dalilin da ya sa jingina ga abinci mai ɗanɗano da guje wa abubuwa masu wadataccen carbs shine hanya mafi kyau don samun nasarar rage ƙiba akan abincin ketogenic.

Abincin Abincin Keto don Ci

Lokacin bin tsarin abincin ketogenic, abinci da ciye-ciye ya kamata su kasance kusa da waɗannan abinci masu zuwa:

• Qwai: Ciyawa, ƙwayoyin ƙwai gabaɗaya suna yin zaɓi mafi kyau.
• Kaji: Kaza da turkey.
• Kifi mai kyau: Kifin da aka kama da namun daji, herring da mackerel.
• Nama: Naman sa, naman alade, naman alade, naman gabobi da bison.
• Kiwo mai cikakken kiɗa: Yogurt, man shanu da cream.
• Cikakken mai mai: Cheddar, mozzarella, brie, cuku da kuma cuku mai tsami.
• Kwayoyi da tsaba: Macadamia kwaya, almond, gyada, kabewa, gyada da flaxseeds.
• Gyada man shanu: Gyada na gari, almond da man kashu.
• Lafiya mai kyau: Man kwakwa, man zaitun, man avocado, man kwakwa da man habbatussauda.
• Avocados: Za'a iya ƙara dukkan avocados zuwa kusan kowane abinci ko abun ciye-ciye.
• Ba kayan lambu masu sitaci ba: Ganye, broccoli, tumatir, naman kaza da barkono.
• Kayan kwalliya: Gishiri, barkono, ruwan tsami, ruwan lemon, sabbin ganye da kayan yaji.

Abincin da Zai Guji

Guji abinci mai wadataccen carbs yayin bin abincin keto.

Ya kamata a taƙaita waɗannan abinci:

• Gurasa da gasa Farin burodi, burodin alkama duka-dunƙu, faski, kukis, donuts da mirginawa.
• Abincin mai zaki da abinci mai zaki: Sugar, ice cream, alewa, maple syrup, syrup agave da sukarin kwakwa.
• Abin sha mai daɗi: Soda, ruwan 'ya'yan itace, shayi mai daɗi da abubuwan sha na wasanni.
• Taliya: Spaghetti da taliya.
• Hatsi da kayayyakin hatsi: Alkama, shinkafa, hatsi, abincin burodin karin kumallo da naman alade.
• Starchy kayan lambu: Dankali, dankali mai zaki, masar mai, masara, wake da kabewa.
• Wake da legumes: Bakin wake, wake, wake da wake.
• 'Ya'yan itace: Citrus, inabi, ayaba da abarba.
• Babban-biredin biredi: Miyar gasa, salatin salad mai daɗi da naman miya.
• Wasu giya: Giya da ruwan giya mai gauraya.

Kodayake yakamata a takaita carbi, za a iya jin daɗin fruitsa fruitsan 'glycemic' kamar su 'berry' a taƙaitaccen adadin muddin kuna riƙe da keɓaɓɓiyar macronutrient.

Tabbatar zaɓar tushen abinci mai ƙoshin lafiya da kuma nisantar sarrafa abinci da ƙoshin lafiya.

Ya kamata a guji abubuwa masu zuwa:

• Fats mara lafiya: Margarine, ragewa da man kayan lambu kamar su canola da man masara.
• Abincin da aka sarrafa: Abinci mai sauri, abincin da aka shirya da naman sarrafawa kamar su karnuka masu zafi da abincin rana.
• Abincin abinci Abincin da ke dauke da launuka na wucin gadi, abubuwan adana abubuwa da kuma kayan zaki kamar su giya mai giya da aspartame.

Abin sha mai Kyau

Ana iya samun sikari a cikin abubuwan sha da yawa da suka hada da ruwan 'ya'yan itace, soda, shayi mai sanyi da abin sha na kofi.

Yayinda ake cin abinci mai gina jiki, dole ne a guji abubuwan sha mai yawan-zafin jiki kamar abinci mai yawan-carb.

Ba ƙaramin abu bane cewa an sha alaƙa da abubuwan sha masu ɗoba da lamuran lafiya daban-daban - daga kiba zuwa haɗarin kamuwa da ciwon sukari (,,).

Abin godiya, akwai zaɓuɓɓuka masu ɗanɗano da yawa, waɗanda ba su da sikari don waɗanda ke kan abincin keto.

Zaɓin abubuwan sha na abokantaka sun haɗa da:

• Ruwa: Ruwa shine mafi kyawun zaɓi don shayarwa kuma yakamata a sha cikin yini.
• Ruwa mai tartsatsi: Ruwan ƙyalƙyali na iya yin kyakkyawan maye gurbin soda.
• Kofi mara dadi: Gwada kirim mai nauyi don ƙara dandano a kofin joe.
• Shayi mai shayi mara dadi: Ganyen shayi yana da dadi kuma yana samar da fa'idodi da yawa ga lafiya.

Idan kanaso ka kara dan wani karin dandano a ruwan ka, gwada gwada abubuwa daban daban masu hade-hade.

Misali, jefa wasu 'yan mintuna da bawon lemun tsami a cikin kwalbar ruwan ka na iya sanya iskar shaka iska.

Kodayake ya kamata a iyakance barasa, jin daɗin shan ƙaramar-carb kamar vodka ko tequila da aka haɗe da ruwan soda yana da kyau a wani lokaci.

Lafiyayyen abinci mai gina jiki yakamata ya juya game da mai ƙiba, zaɓin abinci mara ƙanƙara kuma ya taƙaita abubuwa da ake sarrafawa da ƙoshin lafiya. Zaɓuɓɓukan abubuwan sha da ke da ƙoshin lafiya dole ne su zama marasa kyauta. Yi la'akari da ruwa, ruwa mai walƙiya ko koren shayi mara dadi da kofi.

Samfurin Keto na Mako daya

Abubuwan da ke gaba suna ba da ƙasa da gram 50 na jimlar ɗumbin yawa a kowace rana.

Kamar yadda aka ambata a sama, wasu mutane na iya rage carbohydrates har ma da ƙari don isa ketosis.

Wannan babban menu ne na tsawon mako guda wanda za'a iya canza shi dangane da bukatun abincin mutum.

Litinin

• Karin kumallo: Eggswai biyu da aka soya a cikin man shanu mai daɗi tare da ganyen sauteed.
• Abincin rana: Burger mai ciyawar da ba ta da ciyawa tare da cuku, namomin kaza da avocado a saman gadon ganye.
• Abincin dare: Yankakken alade tare da koren wake sauteed a cikin man kwakwa.

Talata

• Karin kumallo: Omelet na naman kaza.
• Abincin rana: Salatin Tuna tare da seleri da tumatir a saman gadon ganye.
• Abincin dare: Gasa kaza tare da cream cream da sauteed broccoli.

Laraba

• Karin kumallo: Bell kararrawa cushe da cuku da kuma qwai.
• Abincin rana: Salatin Arugula tare da dafaffun kwai, turkey, avocado da shudayen shuɗi.
• Abincin dare: Salmon da aka soya tare da alayyafo a cikin man kwakwa.

Alhamis

• Karin kumallo: Yegurt mai cikakken kitso tare da Keto granola.
• Abincin rana: Steak kwano tare da farin kabeji shinkafa, cuku, ganye, avocado da salsa.
• Abincin dare: Bison steak tare da cheesy broccoli.

Juma'a

• Karin kumallo: Gasa kwayayen avocado.
• Abincin rana: Kaisar salad tare da kaza.
• Abincin dare: Naman alade da kayan lambu.

Asabar

• Karin kumallo: Kayan farin kabeji ya cika shi da cuku da avocado.
• Abincin rana: Bunless salmon burgers sama tare da pesto.
• Abincin dare: Naman abincin da aka yi amfani da shi tare da noodles na zucchini da cuku mai laushi.

Lahadi

• Karin kumallo: Kwakwa madara chia pudding da aka kwaba da kwakwa da goro.
• Abincin rana: Salatin Cobb wanda aka yi da ganye, dafaffen ƙwai, avocado, cuku da turkey.
• Abincin dare: Kwakwar kaza curry.

Kamar yadda kake gani, abincin ketogenic na iya zama mai ban sha'awa da dandano.

Kodayake yawancin abinci na ketogenic suna dogara ne akan kayan dabbobi, akwai nau'ikan zaɓin ganyayyaki da yawa don zaɓa daga su ma.

Idan kuna bin tsarin abinci na ketogenic mai sassaucin ra'ayi, ƙara kofin 'ya'yan itace a karin kumallonku ko ƙaramin abincin kayan lambu mai laushi a abincinku zai ƙara yawan carbi a cikin wannan shirin cin abincin.

Tsarin abinci na ketogenic, kamar kowane irin abinci mai ƙoshin lafiya, yakamata ya haɗa da abinci gaba ɗaya da wadatattun masu fiber, ƙananan kayan lambu. Zaɓi lafiyayyen mai kamar man kwakwa, avocado, man zaitun da man shanu mai daɗa don ƙara ƙoshin kayan abinci.

Zaɓuɓɓukan Abincin Ketogenic na Lafiya

Ackara abinci tsakanin abinci na iya taimakawa matsakaicin yunwa kuma ya sa ku kan hanya yayin bin abincin ketogenic.

Saboda abincin ketogenic yana cike sosai, ƙila za ku buƙaci abinci ɗaya ko biyu a kowace rana, gwargwadon matakin aikinku.

Anan akwai kyawawan halaye, zaɓuɓɓukan kayan ciye-ciye masu kyau:

• Almonds da cheddar cuku
• Rabin avocado wanda aka cika da salatin kaza
• Guacamole tare da ƙananan ƙwayoyin carb
• Haɗin hanyar da aka yi da kwakwa mara ƙanshi, kwayoyi da tsaba
• Eggswai mai dafaffi
• Kwakwa
• Kale kwakwalwan kwamfuta
• Zaitun da yankakken salami
• Seleri da barkono tare da kirim mai tsami
• Berries tare da kirim mai nauyi
• Jerky
• Cuku-birgima
• Parmesan kullun
• Macadamia goro
• Ganye mai dauke da kitse mai yawa da kuma avocado
• Keto smoothie da aka yi da madara kwakwa, koko da avocado
• Avocado koko mousse

Kodayake waɗannan abincin abincin na keto na iya kiyaye cikakke tsakanin abinci, amma kuma suna iya ba da gudummawa ga haɓaka nauyi idan kuna yawan ciye-ciye da yawa a cikin yini.

Yana da mahimmanci a ci adadin adadin kuzari da ya dace dangane da matakin aikinku, burin rage nauyi, shekaru da jinsi.

Idan ba ku da tabbacin yawan adadin kuzari da ya kamata ku ci, duba wannan labarin don koyon yadda za a lissafa buƙatun kuzari.

Ya kamata kayan abinci mai daɗi na Keto su kasance masu ƙiba, matsakaiciyar furotin da ƙananan carbi. Ara yawan amfani da fiber ɗinka ta hanyar ciye-ciye akan yankakken kayan lambu, ƙananan-carb tare da mayukan mai mai mai mai mai mai ƙanshi.

Jerin Kasuwancin Ketogenic Mai Sauƙi

Abincin mai gina jiki mai kyau ya kamata ya haɗa da yawancin sabo, ƙwayoyi masu lafiya da sunadarai.

Zaɓin cakuda na sabo ne da daskararren kayan zai tabbatar da cewa kuna da wadataccen kayan lambu mai ɗanɗano da 'ya'yan itace don ƙara girke-girke.

Mai zuwa mai sauki jerin kayan siye ne wanda zai iya maka jagora lokacin da kake nazarin hanyoyin sayarda kayan masarufi:

• Nama da kaji: Naman sa, kaza, turkey da naman alade (zabi nau'ikan abinci, zabin kiwo duk lokacin da zai yiwu).
• Kifi: Kifi mai kitse kamar kifi, sardines, mackerel da herring sune mafi kyau.
• Shellfish: Oysters, jatan lande da sikeli.
• Qwai: Sayi omega-3-wadatacce ko ƙwai mai kiwo a duk lokacin da zai yiwu.
• Kiwo mai cikakken kiɗa: Yogurt mara dadi, man shanu, kirim mai tsami da kirim mai tsami.
• Mai: Kwakwa da man avocado.
• Avocados: Sayi cakudadden bishiyar avocados cikakke saboda rashin wadatarka.
• Cuku: Brie, cuku mai tsami, cheddar da cuku.
• Daskararre ko sabo ne berries: Blueberries, raspberries, baƙar fata.
• Kwayoyi: Macadamia kwayoyi, almond, pecans, pistachios.
• Tsaba: 'Ya'yan kabewa,' ya'yan sunflower, chia tsaba.
• Gyada man shanu: Almond butter, man gyada.
• Fresh ko daskararre mai ƙananan-carb kayan lambu: Namomin kaza, farin kabeji, broccoli, ganye, barkono, albasa da tumatir.
• Kayan kwalliya: Gishirin teku, barkono, salsa, ganye, tafarnuwa, vinegar, mustard, zaituni da kayan yaji.

Yana da kyau koyaushe ka shirya abincinka kafin lokaci kuma ka cika kekenka da kayan aikin da ake buƙata na fewan kwanakin lafiyayyun jita-jita.

Ari da, liƙe wa jerin sayayya na iya taimaka maka ka guji jaraba, abinci mara kyau.

Shirya jerin siye da siyayya zai iya taimaka muku yanke shawarar waɗanne irin abinci zasu dace da tsarin abincinku na ketogenic. Cika kekenki da nama, kaji, kwai, kayan marmari masu ɗan ƙaramin nama, kiwo mai ƙiba da lafiyayyun ƙwayoyi.

Layin .asa

Abincin mai ketogenic mai kyau ya kamata ya ƙunshi kusan 75% mai, furotin 10-30% kuma ba fiye da 5% ko 20 zuwa 50 na carbs a kowace rana.

Mayar da hankali kan mai mai ƙarancin abinci, mai ɗan ƙaramin carbi kamar ƙwai, nama, kiwo da kayan lambu masu ƙananan-carb, gami da abubuwan sha marasa suga. Tabbatar ƙuntata abubuwa da aka sarrafa sosai da ƙoshin lafiya.

Shahararren abincin ketogenic ya sauƙaƙa shi fiye da koyaushe don samun ɗimbin abubuwa masu ban sha'awa da ƙoshin lafiya game da abincin keto akan layi.

Amfani da wannan labarin azaman jagora don farawa akan abincin keto na iya saita ku ga nasara kuma sanya sauyawa zuwa mai mai ƙarancin abinci, mai ƙarancin carb iska.