Imvelo isebenzisa izinto ezivela ngaphandle, amaprotheni, amafutha kanye nama-carbohydrate, ukukhiqiza amandla nokuvuselela. Ama-carbohydrate iyimithombo elula kakhulu yamandla. Njengoba igxile kuyo, umzimba uqala ukusebenzisa amaketoni - umkhiqizo we-oxidation wamafutha acids, futhi usheshe ushise amakhilogremu engeziwe. Kulo mgomo ukuthi isisindo esithandwayo se- keto yokudla sisekelwe , imenyu yayo enhle kakhulu kwabesifazane.
Ukudla kanye nezimiso zokudla keto
Ukusebenza kwe-keto yokudla kuncike ekutheni umzimba we-carbohydrate-onqatshelwe ukuqala ukuphuza ngamandla amaprotheni namafutha. Kodwa-ke, inqubo yokucubungula amaprotheni inamandla kakhulu kangangokuthi amandla abo amandla akwanele kuphela lokhu, futhi umthombo omkhulu wamandla okwenza umsebenzi obalulekile amafutha, noma ngokuqondile, amathoni avela kubo. Ngaphezu kwalokho, umzimba usebenzise kuleli cala hhayi nje kuphela amafutha atholakala ngokudla, kodwa nalawo asebeqoqwe kakade ngomzimba.
Ukudla kwe-keto yokudla kusekelwe ngokuyinhloko kuma-protein ukudla (inyama, inhlanzi, i-offal, ushizi, i-cottage shizi, amantongomane, ezinye imifino nazo zivunyelwe - iklabishi, ukhukhamba, i-zucchini - kuze kufike ku-100 g ngosuku), futhi lokhu kudla akunciphisi kakhulu ngekhalori nokuqukethwe kwamafutha idinga, ngakho-ke umuntu akahlupheki indlala. Lokhu kuyinzuzo enkulu yale mode. Kodwa-ke, ukulahlwa kwe-carbohydrate kahle kubekezeleleke kakhulu akuyona yonke into, futhi ngenxa yalokho ukuthi ukudla keto kubhekwa kunzima ukulondoloza. Ukuze unciphise ukucindezeleka kokudla okuholela ekuqhekekeni, kanye nengozi yayo, odokotela basikisela ukusebenzisa inguqulo ye-cyclic ye-keto yokudla.
Izinhlobonhlobo ze-keto zokudla zinikeza enye i-low-carbohydrate nezinsuku ezingaba yi-carbohydrate. Lokhu kudla nakho kusiza ukunciphisa isisindo ngokushesha, kodwa ngesikhathi esifanayo ugcine isisindo somzimba. Ngaphezu kwalokho, i-keto yokudla i-cyclic ayiyona into eyingozi emzimbeni, ngoba ukuqedwa okuphelele kwama-carbohydrate kungaholela ezinkingeni ezinzulu ngamathumbu nezinso.
Imenyu yesonto keto-yokudla kwabesifazane ihlanganisa:
- i-cottage ushizi, ham, amaqanda, isilonda esincane esomile - sekuseni;
- inyama ebilisiwe noma izilwane zasolwandle - okwesikhashana kwasekuseni;
- inyama isobho, iklabishi, zucchini, anyanisi nemifino - kwasemini;
- Amantongomane noma ushizi - njengesidla;
- I-steam cutlets kanye nesaladi imifino - ngodla.
Izikhathi ezimbili ngesonto livunyelwe ukuba zifake ekudleni kuze kufike ku-100 g yemikhiqizo ye-carbohydrate - okusanhlamvu, amajikijolo, imifino.
Keto ukudla nokuzivocavoca - imenyu yesonto
Ukudla okuphansi kwe-carbohydrate nge-high protein content kuhlanganiswe ngokuphelele nemithwalo yemvelo esiza ukwakha isithombe esihle semidlalo. Kulesi simo, ukudla kushintshiwe - ngaphambi kokuqeqesha, udinga ukudla ukudla kwama-carbohydrate, ngoba badinga ukunikeza amandla emisipha yokusebenza.
Imenyu eseduze ye-keto-yokudla ekuzikhandleni ngokomzimba:
- i-omelette nemifino - yokudla kokuqala;
- imifino kanye ne-steak - okwesibini;
- imifino nezinhlanzi - okwesithathu;
- inkukhu abilisiwe, amakhambi, i- kefir - ukudla okudlule;
- imifino, inyama noma inhlanzi, 30 g welayisi abilisiwe - ukudla ngaphambi kokuvivinya umzimba;
- amaprotheni cocktail - emva kokuqeqesha.
Izimo zokudla keto
Ukudla okunomsoco wokudla kwamaprotheni kanye nokuqukethwe okuphansi kakhulu kwemifino kubangela izinkinga emisebenzini yamathumbu, okungabangela izifo ezimbi. Ukuze ugweme lokhu, odokotela bancoma ukuba bafake ku-fiber yokudla, engathengwa ngendlela ye-powder. Okuqukethwe kwe-carbohydrates kuwo kuyinto encane kakhulu, kodwa emsebenzini wezinambuzane lokhu okungeziwe kuzobonakala kahle.
Abantu abaningi bahlezi
Iqiniso lokuthi inqubo yokwenza i-lipolysis iqalile, isayine i-acetone iphunga evela ku-dieter. Ukuze unciphise, kufanele usebenzise inani elengeziwe lamanzi - amalitha angu-3 ngosuku.
I-keto-yokudla eyingozi kanye namanani amancane amavithamini, ngakho-ke phakathi nesikhathi sokunamathela kwayo, ama-pharmacy ayadingeka.