Ukudla kwe-Keto, naphezu kwegama eliyingqayizivele, lithandwa kakhulu futhi linobuso obuningi - siyazi njengento yokudla okungewona ama-carbohydrate, ukudla kwe-Kremlin nezinye izinhlobo eziningi ezifanayo. Inqubo, lapho umzimba usebenzisa khona ukukhiqiza amandla akuyona ama-carbohydrate, kodwa izindawo zayo zokugcina amafutha, okuthiwa i-ketosis - livela kuleli gama igama lelokudla.
Ukudla Keto: izingozi
Kulula ukuqagela ukuthi ngaphandle kwama-carbohydrate ekudleni, senza ukungalingani ekudleni kwabo, futhi umzimba ubuhlungu kakhulu. Ngokuvamile ngosuku lwesibini lokudla, umsebenzi wezengqondo nomzimba wehla, umuntu uzizwa kabi - lokhu kubangelwa ukwanda kwezidumbu ze-ketone egazini ngenxa yokudla ngokweqile kwamaprotheni. Kodwa-ke, ezimweni eziningi kakade ngosuku lwesishiyagalombili lokudla, uma usuqhubeka uqhubeka, ngaphandle kokubuyela emuva esikoleni, izinga lomzimba we-ketone livamile, umzimba ujwayele uhlobo olusha lokusebenza, futhi isimo sezempilo sibuyela ezinkomba ezijwayelekile.
Kumele uqaphele ukuthi uma unesifo sikashukela, izidumbu ze-ketone egazini zingabangela ukwanda kwezinga le-acidity yegazi, okungenzeka kwezinye izimo kungaholela ekufeni, ngoba izidumbu ze-ketone eziningi zidala i-ketoacidosis (leli yigama lesi simo).
Kodwa-ke, uma ungenayo isifo sikashukela, ikakhulukazi ezifweni ezinzima, umzimba wakho kufanele ubuyele kalula imizimba ye-ketone ibe yinto evamile futhi ungenzi nemiphumela emibi. Kufanelekile ukunaka iqiniso lokuthi lokhu kudla kuyaphikisana:
- abantu abanezifo zesimiso sokugaya ukudla;
- abantu abanezifo zamathumbu;
- abantu abanesifo sikashukela;
- abantu abanenkinga yezinso;
- abantu abasebenza emsebenzini wokudala noma umsebenzi wengqondo.
Ngaphezu kwalokho, uma unenkinga yezitho zangaphakathi, akufanelekile ukuqhuba ukudla okunjalo. Yakhiwe ngokuyinhloko kubantu abanempilo nabagijimi, abadinga ukulahlekelwa amafutha ngaphandle kokulahlekelwa isisindo somzimba.
Ukudla Keto: ukudla
Kubonakala ukuthi isimiso se-keto siqala ukusebenza uma udla ngaphansi kuka-50 amagremu ama-carbohydrate ngosuku. Yiqiniso, ukuze uhambisane nalesi simiso, ungamane nje ungafaki ama-carbohydrate phezulu, noma udale idayari yokudla okunomsoco ozobala izinqubo zokudla kwakho.
Phakathi nesikhathi sonke, ngenkathi usuqala ukudla okunomsoco, amathumbu akho azobhekana nezinkinga ngenxa yokuntuleka kwe-fiber. Yingakho kubalulekile ukuthenga i-fibre ehlanzekile ekhemisi bese uyifaka ekudleni kwakho ezipunikini ezingu-2-4 ngosuku.
Ngaphezu kwalokho, kubalulekile ukungakhohlwa ukuthi izinso zakho zizosebenza ngokulingana, futhi ukuze kunciphise isiphetho sabo, kubalulekile ukuphuza 2-2.5 amalitha amanzi ngosuku. Lona umthetho oqinile, futhi ukuhamba kuyo kuyoba nomthelela omubi empilweni yakho. Imenyu ye-keto-yokudla iqukethe kuphela imikhiqizo ecebile amaprotheni:
- ingulube, inyama yenkomo, inyamazane, iwundlu, unogwaja, umdlalo;
- inkukhu, idada, i-turkey;
- zonke izinhlobo zezinhlanzi, ikakhulukazi - amafutha: i-chum salmon, i-salmon, i-trout;
- amaqanda ezinkukhu kanye nezigwaca;
- zonke izinhlobo zamantongomane - ama-walnuts, ama-alimondi, ama-hazelnuts, amantongomane, ama-pistachios, umsedari, njll;
- imikhiqizo yobisi ngaphandle kwamadayisi, flavour, izithako zezithelo kanye noshukela - i-kefir, i-cottage shizi, ubisi, ukhilimu omuncu.
Ngosuku udinga ukudla izikhathi ezingu-3-5 ezinxenyeni ezincane. Uma ubala ama-kilojoule, udinga ukunciphisa ukudla kwakho ngamayunithi angu-300-500 kusukela kujwayelekile. Yengeza ukudla nokudla okuncane nge-ulethisi kanye nemifino engekho isitashi.
Ngemuva kwamasonto ambalwa ekudleni okunjalo ungasusa ama-3-7 kilograms yesisindo esiningi, kanti ngenkathi ungayikuzwa ulambile, njengesikhathi sokudla okuningi.