Lokho abakuthanga ukulahlekelwa isisindo! Izidlo ezaziwa kahle ngama-protein, ezaziwa nangokungabandakanyi ama-carbohydrates, futhi, namhlanje sizokhuluma ngokudla kwamafutha! Kungamafutha. Sizodla futhi siphule amafutha, lokhu kuyisisekelo sokudla ngaphansi kwegama elimangalisayo - ukudla kwe-ketogenic.
Ukudla umzimba
Njengoba wazi, indlela elula kakhulu yokudla komzimba wethu yi-carbohydrates. Isizathu silula - bahlukanisa ngaso leso sikhathi futhi bathathe uhlobo lwe-glucose, futhi ubuchopho bethu - isithwathwa esikhulu somzimba, asikwazi "ukucabanga" ngaphandle kokweshukela. Uma sinciphisa ukusetshenziswa kwe-carbohydrate engaphandle, umzimba uzoqala ukukhipha kuzo izitolo ze-glycogen. Futhi kuzokwenzekani lapho bephela? Okulandelayo ngezintandokazi kuyoba amaprotheni. Yilokho-noma sizobe "sondla" ngokuyinhloko amaprotheni ukudla, noma amaprotheni azoqala ukukhishwa emisipha. Imisipha singakwazi "ukusindisa". Ukwenza lokhu, kufanele uqeqeshe kanzima futhi uthuthukise ukudla kwakho nama- protein. Khona-ke amaprotheni azodinga ukuvuselelwa, futhi umzimba uzodinga ukugaya amafutha ngomsoco wayo. Yilokho!
Yini amaketoni?
Lapho amafutha ehlukaniswa, imikhiqizo yokubola kwayo yenziwa - amaketoni, futhi umzimba ngokwawo ungena esigabeni se-ketosis. Amaketoni ayingozi, ngakho-ke udinga ukwazi ukubhekana nawo. Enye yezinzuzo zokudla okune-ketogenic yokulahlekelwa isisindo ukuthi ubuchopho buyajabula kakhulu ngokufaka ama-carbohydrate ngamaketoni.
Kungani amaketoni ayingozi?
Amaketoni ayingozi kanye nawo wonke amakhemikhali: atshisa umzimba, anikeze umthwalo omkhulu ezinso nasibindi, enze imvelo "emuncu". Kodwa-ke, akuyona into yokuthi ukudla okune-ketogenic kuthandwa kakhulu ekwakheni umzimba - ukuze uzivikele.
Indlela yokubhekana namaketoni?
- Kumele ukwandiswe ku-2 amalitha amanzi ahlanzekile. Lokhu kuzosiza ekususweni emzimbeni wemikhiqizo yokubola kwezinhlobonhlobo.
- Ama-carbohydrate - ngisho nokudla kwethu okuncane okuyi-carb ngaphandle kwabo ngeke kwenzeke. Ukudla okulinganiselwe kwe-carbohydrate akuvimbeli ukunciphisa umzimba, kodwa kwenza le nqubo iphephile. Ngaphezu kwalokho, ukusetshenziswa kwama-carbohydrate kuzokwenza ngaphandle kokulahleka kwesisindo somzimba. Ngenxa yalokhu, kusetshenziselwa ukudla okune-cyclic ketogenic. Okubalulekile ukukwenza izinsuku ezingu-1-2 ngesonto i-carbohydrate. Lezi zinsuku, imisipha izobuyiselwa kanye nenqolobane ye-glycogen.
- Ukuqeqeshwa - umsebenzi womzimba ukhuthaza ukususwa okusheshayo kwemikhiqizo yokubola yomzimba wabo, futhi kuphuthumise inqubo yokushisa kwamafutha.
Imenyu
Imenyu yokudla ketogenic yabalindi abaningi, empeleni iqukethe inqwaba ye-Adepses. Kwezinye izimo lokhu kubangela ukwanda kwezinga le-cholesterol, kwabanye - ukwehla kwe-cholesterol. Kunoma yikuphi, kuyoba nobuzenzisi ukusho ukuthi awudli othosiwe nhlobo bese upheka konke kumbhangqwana. Ngakho, ukudla kwethu, kusuka kulo mbono wokubuka, ngeke kushintshe inkambo yezinto.
Ukudla kwasekuseni sinikeza ukwenza amaqanda aqhekekile kusuka emaqanda amabili, utamatisi nemifino. Ukudla kwasemini - isitshalo semifino nenyama, ushizi nesaladi. Ukuze wenze lokhu, thatha ingxube ye-100g yemifino efriziwe, inyama engu-100g, u-40g ushizi, amaqabunga ambalwa we-ulethisi nekhukhamba.
Ngama-dinner, gazinga 200g capelin, 1 iqanda bese ulungisa isaladi yamakhukhamba, ulethisi, utamatisi. Ngaphambi kokulala sidla 100 g we-cottage shizi.
Ngomoya ofanayo, ungenza imenyu izinsuku ezingu-5 (izinsuku ezingu-2 zishiye ama-carbohydrate), isimo esikhulu - ezinsukwini eziphansi ze-carb, ukungenisa kwe-carbohydrate akufanele kudlule 30 g.
Umhlahlandlela Wokuqala
Ukuze uhambe endleleni yokulahlekelwa isisindo ngokudla okune-ketogenic, udinga ukulungiselela kahle. Omunye wemithombo ephelele kakhulu yolwazi kuyoba incwadi kaLyle McDonald sika ekudleni kwe-ketogenic - I-Cetogenic Diet: Umhlahlandlela ophelele we-Dieter no-Practitioner .