Abincin Ketogenic: Jagora mai cikakken bayani game da Keto

Wadatacce

• Menene abincin abinci na ketogenic?
• Keto kayan yau da kullun
• Daban-daban na kayan abinci mai gina jiki
• Menene ketosis?
• Abincin Ketogenic na iya taimaka muku rage nauyi
• Abincin Ketogenic don ciwon sukari da prediabetes
• Sauran fa'idodin lafiyar keto
• Abinci don kaucewa
• Abincin da za'a ci
• Tsarin abinci na keto na mako 1
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Asabar
• Lahadi
• Lafiyayyun abincin keto
• Keto tukwici da dabaru
• Nasihu don cin abinci akan abincin ketogenic
• Illolin gefen da yadda za'a rage su
• Hadarin abincin keto
• Arin kayan abinci na ketogenic
• Tambayoyi akai-akai
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Abincin ketogenic (ko abincin keto, a takaice) shi ne ƙaramin carbi, abinci mai ƙoshin mai mai yawa wanda ke ba da fa'idodin kiwon lafiya da yawa.

A zahiri, yawancin karatu suna nuna cewa irin wannan abincin zai iya taimaka muku rage nauyi da inganta lafiyar ku ().

Abincin Ketogenic na iya ma da fa'ida game da ciwon sukari, ciwon daji, farfadiya, da cutar Alzheimer (,,,).

Anan akwai cikakken jagorar farawa game da abincin keto.

Menene abincin abinci na ketogenic?

Keto kayan yau da kullun

Abincin ketogenic shine mai rage ƙarancin abinci, abinci mai mai mai yawa wanda yake ba da kamanceceniya da Atkins da ƙananan abincin carb.

Ya ƙunshi rage cin abincin carbohydrate da maye gurbinsa da mai. Wannan raguwar cikin carbs yana sanya jikinka cikin yanayin rayuwa mai suna ketosis.

Lokacin da wannan ya faru, jikinku zai iya zama mai inganci sosai wajen ƙona kitse don kuzari. Hakanan yana canza kitse zuwa ketones a cikin hanta, wanda zai iya samar da kuzari ga kwakwalwa ().

Abincin Ketogenic na iya haifar da raguwa mai yawa a cikin sukarin jini da matakan insulin. Wannan, tare da haɓakar ketones, yana da wasu fa'idodin kiwon lafiya (,,).

Abincin keto shine karamin carb, abinci mai mai mai yawa. Yana rage sikari da jini da matakan insulin kuma yana canza saurin jiki daga carbs zuwa ga kitse da ketones.

Daban-daban na kayan abinci mai gina jiki

Akwai nau'ikan da yawa na abincin mai gina jiki, gami da:

• Daidaitaccen abincin ketogenic (SKD): Wannan ƙananan ƙwayoyi ne, matsakaiciyar furotin da abinci mai ƙiba. Yawanci ya ƙunshi 70% mai, furotin 20%, kuma kawai 10% carbs ().
• Abincin ketogenic na Cyclical (CKD): Wannan abincin ya ƙunshi lokutan mafi girman haɓakar carb, kamar su kwanaki 5 na ketogenic wanda ya biyo bayan kwanaki 2 mafi girma.
• Abincin da aka kera na ketogenic (TKD): Wannan abincin yana ba ku damar ƙara carbs a kusa da motsa jiki.
• Babban abincin mai gina jiki: Wannan yayi kama da tsarin abinci na yau da kullun, amma ya hada da karin furotin. Yanayin shine yawanci mai nauyin 60%, furotin na 35%, da kuma kaso 5%.

Koyaya, daidaitaccen tsarin abinci mai gina jiki ne kawai yayi nazari sosai. Abincin ketogenic na Cyclical ko niyya shine hanyoyin da aka haɓaka kuma waɗanda masu ginin jiki ko 'yan wasa ke amfani dasu da farko.

Bayanan da ke cikin wannan labarin galibi suna amfani ne da daidaitaccen abincin ketogenic (SKD), kodayake yawancin ƙa'idodin iri ɗaya suna amfani da sauran sifofin.

Akwai nau'ikan da yawa na abincin keto. Matsakaicin (SKD) sigar ita ce mafi bincike kuma mafi bada shawarar.

Menene ketosis?

Ketosis shine yanayin rayuwa wanda jikinka ke amfani da mai don mai maimakon carbs.

Yana faruwa ne lokacin da ka rage yawan amfani da sinadarin carbohydrates, tare da iyakance wadatar jikinka na glucose (sukari), wanda shine babban tushen kuzari ga kwayoyin halitta.

Bin tsarin abinci na yau da kullun shine mafi inganci don shiga ketosis. Gabaɗaya, wannan ya haɗa da iyakance yawan amfani da carbi zuwa kusan gram 20 zuwa 50 kowace rana da kuma cika mai, kamar nama, kifi, ƙwai, kwaya, da mai mai lafiya ().

Har ila yau yana da mahimmanci don matsakaita amfani da furotin. Wannan saboda ana iya canza sunadarai zuwa glucose idan aka cinye su adadi mai yawa, wanda hakan na iya jinkirta sauyawar ku zuwa ketosis ().

Yin azumi na lokaci-lokaci na iya taimaka maka shigar da sauri kososis. Akwai nau'ikan daban-daban na azumin lokaci-lokaci, amma hanyar da ta fi dacewa ta haɗa da iyakance cin abinci zuwa kusan awanni 8 a kowace rana da azumin sauran awanni 16 ().

Ana samun gwajin jini, fitsari, da numfashi, wanda zai iya taimakawa tantance ko ka shiga kososis ta hanyar auna yawan sinadarin ketones da jikinka ya samar.

Wasu alamomin na iya nuna cewa ka shiga kososis, gami da ƙarin ƙishirwa, bushe baki, yawan yin fitsari, da rage yunwa ko ci abinci ().

Ketosis shine yanayin rayuwa wanda jikinka ke amfani da mai don mai maimakon carbs. Canza tsarin abincin ku da yin azumi na lokaci-lokaci na iya taimaka muku shiga ketosis cikin sauri. Wasu gwaje-gwaje da alamomin na iya taimakawa sanin ko ka shiga kososis.

Abincin Ketogenic na iya taimaka muku rage nauyi

Abincin abinci na ketogenic hanya ce mai tasiri don rage nauyi da ƙananan halayen haɗari don cuta (,,,,).

A zahiri, bincike ya nuna cewa abincin ketogenic na iya zama mai tasiri ga raunin nauyi kamar cin abinci mai ƙarancin mai (,,).

Abin da ya fi haka, abincin yana da cika yadda zaka iya rasa nauyi ba tare da kirga adadin kuzari ko bin diddigin abincin ka ba ().

Reviewaya daga cikin nazarin nazarin 13 ya gano cewa bin ƙarancin ƙarancin abinci, abincin ketogenic ya ɗan faɗi mafi sauƙi ga asarar nauyi na dogon lokaci fiye da abincin mai ƙarancin mai. Mutanen da suka bi abincin keto sun rasa matsakaicin fam 2 (kilogiram 0.9) fiye da rukunin da ke bin abinci mai ƙarancin mai ().

Abin da ya fi haka, shi ma ya haifar da raguwa cikin bugun jini na diastolic da matakan triglyceride ().

Wani binciken da aka yi a cikin tsofaffi 34 sun gano cewa waɗanda suka bi abincin ketogenic na makonni 8 sun ɓata kusan sau biyar na yawan kitsen jiki kamar waɗanda ke bin abinci mai ƙoshin mai ().

Ketara yawan ketones, ƙananan matakan sukarin jini, da haɓaka ƙwarewar insulin na iya zama mahimmin rawa (,).

Don ƙarin cikakkun bayanai game da tasirin asarar nauyi na abinci mai gina jiki, karanta wannan labarin.

Abincin abinci na ketogenic na iya taimaka maka rage nauyi fiye da na mai ƙarancin mai. Wannan yakan faru ne da ƙarancin yunwa.

Abincin Ketogenic don ciwon sukari da prediabetes

Ciwon sukari yana tattare da canje-canje a cikin metabolism, hawan jini mai yawa, da nakasa aikin insulin ().

Abincin ketogenic zai iya taimaka maka rasa mai mai yawa, wanda ke da alaƙa da alaƙa da nau'in ciwon sukari na 2, prediabetes, da ciwo na rayuwa (,,,).

Wani tsohon binciken ya gano cewa abincin ketogenic ya inganta ƙwarewar insulin ta wanda yakai 75% ().

Wani karamin bincike a cikin mata masu dauke da ciwon sukari na 2 kuma ya gano cewa bin abinci mai gina jiki na tsawon kwanaki 90 ya ragu sosai da haemoglobin A1C, wanda shine ma'auni na kula da sukarin jini na dogon lokaci ().

Wani binciken da aka yi a cikin mutane 349 da ke dauke da ciwon sukari na 2 ya gano cewa wadanda suka bi abincin ketogenic sun rasa matsakaicin fam 26.2 (kilogiram 11.9) a tsawon shekaru 2. Wannan fa'ida ce mai mahimmanci yayin la'akari da haɗin tsakanin nauyi da nau'in ciwon sukari na 2 (,).

Abin da ya fi haka ma, sun kuma samu ingantaccen tsarin sarrafa suga, da kuma amfani da wasu magungunan suga da ke cikin jini ya ragu a tsakanin mahalarta a duk tsawon lokacin karatun ().

Don ƙarin bayani, bincika wannan labarin akan fa'idodin ƙananan abincin carb ga mutanen da ke fama da ciwon sukari.

Abincin ketogenic na iya haɓaka ƙwarewar insulin da haifar da asarar mai, wanda ke haifar da fa'idodin kiwon lafiya ga mutanen da ke da ciwon sukari na 2 ko prediabetes.

Sauran fa'idodin lafiyar keto

Abincin ketogenic ya samo asali ne a matsayin kayan aiki don magance cututtukan jijiyoyin jiki kamar su farfadiya.

Nazarin yanzu ya nuna cewa abincin na iya samun fa'ida ga nau'ikan yanayin kiwon lafiya daban-daban:

• Ciwon zuciya. Abincin ketogenic na iya taimakawa inganta halayen haɗari kamar kitsen jiki, HDL (mai kyau) ƙwayoyin cholesterol, hawan jini, da sukarin jini (,).
• Ciwon daji. A halin yanzu ana bincika abincin a matsayin ƙarin magani don cutar kansa, saboda yana iya taimakawa jinkirin haɓakar ƙari. (,,).
• Cutar Alzheimer. Abincin keto na iya taimakawa rage alamun alamun cutar Alzheimer da rage ci gabanta (,,).
• Farfadiya. Bincike ya nuna cewa abincin ketogenic na iya haifar da raguwa mai yawa a cikin kamuwa da yara masu farfadiya ().
• Cutar Parkinson. Kodayake ana buƙatar ƙarin bincike, bincike ɗaya ya gano cewa abincin ya taimaka inganta alamun cututtukan Parkinson ().
• Polycystic ovary ciwo. Abincin ketogenic na iya taimakawa rage matakan insulin, wanda zai iya taka muhimmiyar rawa a cikin ciwon kwayar cutar polycystic ovary (,).
• Raunin kwakwalwa. Wasu bincike suna nuna cewa abincin zai iya inganta sakamakon raunin ƙwaƙwalwar ƙwaƙwalwa ().

Koyaya, ka tuna cewa bincike cikin yawancin waɗannan fannoni ba shi da tabbaci.

Abincin ketogenic na iya samar da fa'idodi da yawa ga lafiyar jiki, musamman tare da cututtukan rayuwa, na jijiyoyin jiki, ko na insulin.

Abinci don kaucewa

Duk wani abincin da yake da yawa a cikin carbi ya kamata a iyakance shi.

Ga jerin abincin da ake buƙatar ragewa ko kawar da su akan abincin ketogenic:

• abinci mai zaki: soda, ruwan 'ya'yan itace, santsi, kek, ice cream, alewa, da sauransu.
• hatsi ko sitaci: kayayyakin alkama, shinkafa, taliya, hatsi, da sauransu.
• 'ya'yan itace: duk 'ya'yan itace, ban da ƙananan sassan' ya'yan itace kamar strawberries
• wake ko wake: wake, wake, wake, kaji, da dai sauransu.
• tushen kayan lambu da tubers: dankali, dankalin hausa, karas, parsnips, da sauransu.
• ƙananan mai ko kayan abinci: mayonnaise mai mai mai yawa, kayan salatin, da kayan kamshi
• wasu kayan ƙanshi ko biredi: miya mai barbecue, zumar mustard, teriyaki sauce, ketchup, da sauransu.
• m kitsen: man kayan lambu da aka sarrafa, mayonnaise, da sauransu.
• barasa: giya, ruwan inabi, giya, gaurayayyun abubuwan sha
• abinci maras sukari: alawa marasa suga, syrups, puddings, zaki, desserts, da sauransu.

Guji abinci irin na carb kamar hatsi, sugars, legumes, shinkafa, dankali, alewa, ruwan 'ya'yan itace, har ma da yawancin fruitsa fruitsan itace.

Abincin da za'a ci

Ya kamata ku kafa yawancin abincinku kusa da waɗannan abincin:

• nama: jan nama, nama, naman alade, tsiran alade, naman alade, kaza, da turkey
• kifi mai kiba: kifin kifi, kifi, tuna, da mackerel
• qwai: kiwo ko Omega-3 duka ƙwai
• man shanu da cream: man shanu mai ciyawa da kirim mai nauyi
• cuku: cuku wanda ba a sarrafa shi kamar cheddar, akuya, cream, shuɗi, ko mozzarella
• kwayoyi da tsaba: almond, walnuts, flaxseeds, 'ya'yan kabewa,' ya'yan chia, da sauransu.
• lafiyayyen mai: man zaitun marassa kyau, man kwakwa, da man avocado
• avocados: dukkan avocados ko sabo da aka yi guacamole
• ƙananan carb veggies: koren ganye, tumatir, albasa, barkono, da sauransu.
• condiments: gishiri, barkono, ganye, da kayan kamshi

Zai fi kyau a gina abincinka galibi akan cikakke, abinci mai ƙunshi ɗaya. Ga jerin abinci mai ƙarancin ƙananan ƙananan carb 44.

Sanya yawancin abincinku akan abinci kamar nama, kifi, ƙwai, man shanu, kwayoyi, lafiyayyun mai, avocados, da yalwar ƙananan kayan marmari.

Tsarin abinci na keto na mako 1

Don taimakawa farawa, ga samfurin abincin abinci na abinci na mako guda:

Litinin

• karin kumallo: veggie da muffins na kwai da tumatir
• abincin rana: salatin kaza tare da man zaitun, cuku mai laushi, zaituni, da kuma gefen salad
• abincin dare: kifin kifi da bishiyar asparagus da aka dafa shi a cikin man shanu

Talata

• karin kumallo: kwai, tumatir, basil, da alayyahu
• abincin rana: madarar almond, man gyada, alayyafo, koko foda, da stevia milkshake (karin keto a nan) tare da gefen yankakken strawberries
• abincin dare: cuku-harsashi tacos tare da salsa

Laraba

• karin kumallo: goro madara chia pudding da aka kwaba da kwakwa da blackberries
• abincin rana: salatin avocado shrimp
• abincin dare: naman alade tare da cuku na Parmesan, broccoli, da salad

Alhamis

• karin kumallo: omelet tare da avocado, salsa, barkono, albasa, da kayan yaji
• abincin rana: dintsi na goro da sandar danko tare da guacamole da salsa
• abincin dare: kaza cike da pesto da cuku mai tsami, da kuma gefen gasashen zucchini

Juma'a

• karin kumallo: Girki mara kyauta, da madarar yogurt tare da man gyada, koko foda, da 'ya'yan itace
• abincin rana: naman sa naman alade naman tacos tare da yankakken barkono
• abincin dare: farin kabeji da kayan lambu da aka gauraya

Asabar

• karin kumallo: cream cuku pancakes tare da blueberries da kuma gefen gasashen namomin kaza
• abincin rana: Zucchini da gwoza "noodle" salatin
• abincin dare: farin kifi da aka dafa a cikin man kwakwa da Kale da kuma toasted pine nuts

Lahadi

• karin kumallo: soyayyen kwai da shi da namomin kaza
• abincin rana: low carb sesame kaji da broccoli
• abincin dare: Spaghetti squash Bolognese

Koyaushe yi ƙoƙarin juya kayan lambu da nama a tsawon lokaci, saboda kowane nau'i yana ba da nau'ikan abubuwan gina jiki da fa'idodin kiwon lafiya.

Don tan na girke-girke, bincika waɗannan ƙarancin girke-girke masu ƙarancin ƙarancin lafiya na 101 da wannan jerin kasuwancin keto.

Kuna iya cin abinci iri-iri masu ɗanɗano da abinci mai gina jiki akan abincin ketogenic. Ba duka nama da mai bane. Kayan lambu wani muhimmin bangare ne na abinci.

Lafiyayyun abincin keto

Idan kuna jin yunwa tsakanin abinci, ga wasu lafiyayyu, abincin da aka yarda da su:

• nama mai kifi ko kifi
• cuku
• dinka kwaya ko kwaya
• ceto sushi
• zaitun
• daya ko biyu dafaffe ko karkatattun kwai
• sandunan kayan ciye-ciye masu kyau
• 90% cakulan mai duhu
• yogurt na Girka mai cikakken kiɗa da aka haɗu da man goro da koko foda
• barkono mai kararrawa da guacamole
• strawberries da fili cuku
• seleri tare da salsa da guacamole
• naman sa jaye
• ƙaramin rabo daga ragowar abinci
• bama-bamai mai

Babban abun ciye-ciye don tsarin abincin keto sun haɗa da nama, cuku, zaituni, dafaffun ƙwai, kwaya, ɗanyen kayan lambu, da cakulan mai duhu.

Keto tukwici da dabaru

Kodayake farawa akan abincin ketogenic na iya zama ƙalubale, akwai shawarwari da dabaru da yawa waɗanda zaku iya amfani dasu don sauƙaƙa su.

• Farawa ta hanyar sane da alamun abinci da bincika gram na mai, carbi, da fiber don tantance yadda abincin da kuka fi so zai dace da abincinku.
• Shirya abincinku a gaba na iya zama da fa'ida kuma zai iya taimaka muku adana ƙarin lokaci cikin mako.
• Shafukan yanar gizo da yawa, bulogin abinci, aikace-aikace, da littattafan girke-girke suma suna ba da girke-girke mai ɗanɗano da dabarun cin abincin da zaku iya amfani dasu don gina tsarinku na al'ada.
• A madadin, wasu sabis ɗin isar da abinci har ma suna ba da zaɓuɓɓuka masu ɗanɗano don saurin sauri da sauƙi don jin daɗin abincin keto a gida.
• Duba cikin abinci mai sanyi na daskararre lokacin da ka gajarta akan lokaci
• Lokacin zuwa taron jama'a ko ziyartar dangi da abokai, ƙila kuna so kuyi tunanin kawo abincinku, wanda zai iya sauƙaƙa sauƙaƙe sha'awar sha'awa da tsayawa kan tsarin abincinku.

Karanta alamun abinci, shirya abincinku gaba, da kuma kawo abincinku lokacin ziyartar dangi da abokai na iya sauƙaƙa sauƙi ga tsayawa kan abincin ketogenic.

Nasihu don cin abinci akan abincin ketogenic

Yawancin abinci na gidan abinci za a iya sanya su da keto-friendly.

Yawancin gidajen abinci suna ba da wani irin nama ko kifi irin na abinci. Sanya wannan kuma maye gurbin kowane babban abincin carb tare da karin kayan lambu.

Hakanan cin abinci mai ƙwai babban zaɓi ne, kamar su omelet ko ƙwai da naman alade.

Wani abin da aka fi so shi ne ƙarancin burgers. Hakanan zaka iya musanya fries na kayan lambu maimakon. Extraara ƙarin avocado, cuku, naman alade, ko ƙwai.

A gidajen cin abinci na Mexico, zaku iya jin daɗin kowane irin nama tare da ƙarin cuku, guacamole, salsa, da kirim mai tsami.

Don kayan zaki, nemi allon cakuda ko 'ya'yan itace tare da cream.

Lokacin cin abinci a waje, zaɓi nama mai nama-, kifi-, ko kwai. Yi odar karin kayan lambu maimakon carbi ko sitaci, kuma ku sami cuku don kayan zaki.

Illolin gefen da yadda za'a rage su

Kodayake abincin ketogenic yawanci amintacce ne ga mafi yawan mutane masu lafiya, amma akwai alamun illa na farko yayin da jikinka ya daidaita.

Akwai wasu bayanan shaida na waɗannan tasirin da ake kira su mura keto (). Dangane da rahotanni daga wasu kan shirin cin abinci, yawanci ya kan wuce cikin daysan kwanaki.

Alamun cututtukan mura na keto sun hada da gudawa, maƙarƙashiya, da amai (). Sauran cututtukan marasa lafiya sun haɗa da:

• rashin ƙarfi da aikin tunani
• ƙara yunwa
• al'amuran bacci
• tashin zuciya
• rashin narkewar abinci
• rage aikin motsa jiki

Don rage wannan, zaku iya gwada cin abincin ƙananan ƙwayoyi na yau da kullun don farkon fewan makonnin. Wannan na iya koyawa jikinku ƙona kitse sosai kafin ku kawar da carbi gabaɗaya.

Hakanan cin abincin ketogenic na iya canza ruwa da ma'aunin ma'adinai na jikin ku, don haka ƙara gishiri a cikin abincinku ko shan ƙarin ma'adinai na iya taimakawa. Yi magana da likitanka game da bukatun abubuwan gina jiki.

Aƙalla a farkon, yana da mahimmanci a ci har sai an koshi sannan a guji ƙayyade adadin kuzari sosai. Yawancin lokaci, abinci mai gina jiki yana haifar da asarar nauyi ba tare da ƙuntatawa kalori da gangan ba.

Yawancin sakamako masu illa na fara cin abincin ketogenic na iya iyakance. Saukakewa cikin abinci da shan abubuwan ma'adinai na iya taimakawa.

Hadarin abincin keto

Tsayawa kan abincin keto a cikin dogon lokaci na iya samun, gami da haɗarin masu zuwa:

• ƙananan furotin a cikin jini
• karin kitse a hanta
• tsakuwar koda
• rashin ƙarancin abinci

Wani nau'in magani da ake kira sodium-glucose cotransporter 2 (SGLT2) masu hana masu ciwon sikari na 2 na iya ƙara haɗarin kamuwa da ciwon sukari na ketoacidosis, yanayi mai haɗari wanda ke ƙara yawan ruwan acid a cikin jini. Duk wanda ke shan wannan magani ya kamata ya guji cin abincin keto (,).

Ana yin ƙarin bincike don ƙayyade amincin abincin keto a cikin dogon lokaci. Ka sanar da likitanka shirin cin abincinku don jagorantar abubuwan da kuka zaba.

Akwai wasu cututtukan da ke tattare da abincin keto game da abin da ya kamata ku yi magana da likitan ku idan kuna shirin tsayawa kan abincin na dogon lokaci.

Arin kayan abinci na ketogenic

Kodayake ba a buƙatar kari, wasu na iya zama da amfani.

• Man MCT. Ara cikin abubuwan sha ko yogurt, man MCT yana ba da kuzari kuma yana taimakawa haɓaka ƙimar ketone. Siyayya don man MCT akan layi (,).
• Ma'adanai. Saltara gishiri da sauran ma'adinai na iya zama mahimmanci yayin farawa saboda canje-canje a cikin ruwa da ma'aunin ma'adinai ().
• Maganin kafeyin. Caffeine na iya samun fa'ida don kuzari, asarar mai, da aikin (45).
• Fitowar ketones. Wannan ƙarin na iya taimakawa ɗaga matakan ketone na jiki ().
• Halitta. Creatine tana ba da fa'idodi da yawa don lafiya da aiki. Wannan na iya taimakawa idan kuna hada abinci mai gina jiki tare da motsa jiki ().
• Whey. Yi amfani da rabin diba na furotin na whey a cikin girgiza ko yogurt don haɓaka haɓakar furotin na yau da kullun (,). Siyayya don kayan whey masu ɗanɗano akan layi.

Wasu kari zasu iya zama masu amfani akan abincin ketogenic. Wadannan sun hada da ketones da ke cikin jiki, man MCT, da ma'adanai.

Tambayoyi akai-akai

Anan akwai amsoshi ga wasu tambayoyin da aka saba dasu game da abincin ketogenic.

1. Shin zan iya sake cin carbi kuma?

Ee. Koyaya, yana da mahimmanci don rage yawan abincin carb ɗinka da farko. Bayan watanni 2 zuwa 3 na farko, zaku iya cin carbi a lokuta na musamman - kawai komawa ga abincin nan da nan bayan.

2. Zan rasa tsoka?

Akwai haɗarin rasa wasu tsoka akan kowane irin abinci. Koyaya, cin abinci mai gina jiki da matakan ketone na iya taimakawa rage raunin tsoka, musamman idan ka ɗaga nauyi (,).

3. Zan iya gina tsoka a kan abinci mai gina jiki?

Ee, amma yana iya aiki ba kamar yadda ya kamata a kan matsakaiciyar cimaka ba (,). Don ƙarin cikakkun bayanai game da ƙananan carb ko abincin keto da aikin motsa jiki, karanta wannan labarin.

4. Nawa protein zan iya ci?

Ya kamata protein ya zama matsakaici, saboda yawan cin abinci na iya kara matakan insulin da kuma karancin ketones. Kusan 35% na yawan adadin adadin kuzari shine mai iyaka mafi girma.

5. Me zanyi idan na gaji kullum, rauni, ko gajiyarwa?

Kila baza ku kasance cikin cikakken kososis ba ko amfani da mai da kiton sosai. Don magance wannan, rage cin abincin ka da sake duba abubuwan da ke sama. Supplementarin kari kamar man MCT ko ketones na iya taimakawa (,).

6. fitsari na yana wari 'ya'yan itace. Me yasa haka?

Kar a firgita. Wannan shi ne kawai saboda fitowar kayan masarufi waɗanda aka kirkira yayin ketosis ().

7. Numfashina yana wari. Men zan iya yi?

Wannan sakamako ne na gama gari. Gwada shan ruwa mai ɗanɗano na ɗabi'a ko tauna ɗan gum da ba shi da sukari.

8. Na ji ketosis yana da haɗari sosai. Shin wannan gaskiya ne?

Mutane galibi suna rikita rikicewar ciki tare da ketoacidosis. Ketoacidosis yana da haɗari, amma ketosis akan abincin ketogenic yawanci yana da kyau ga masu lafiya. Yi magana da likitanka kafin fara kowane sabon abinci.

9. Ina da matsalar narkewar abinci da gudawa. Men zan iya yi?

Wannan tasirin na gama gari yana wucewa bayan sati 3 zuwa 4. Idan ya ci gaba, gwada cin ganyayyun ƙwayoyin fiber masu yawa (, 56).

Layin kasa

Abincin ketogenic na iya zama mai girma ga mutanen da suka:

• sunyi kiba
• da ciwon suga
• suna neman inganta lafiyarsu ta rayuwa

Zai iya zama ƙasa da dacewa da fitattun 'yan wasa ko waɗanda ke son ƙara yawan tsoka ko nauyi.

Hakanan ƙila bazai zama mai ɗorewa ba ga salon rayuwar wasu mutane da abubuwan da suke so. Yi magana da likitanka game da tsarin cin abincinku da burinku don yanke shawara idan tsarin cin abinci na keto ya dace muku.

Karanta labarin a cikin Mutanen Espanya.