Abincin ketogenic ya dogara ne akan ƙayyadadden amfani da carbohydrate zuwa 10% haifar da jiki cikin yanayin ketosis. Ta wannan hanyar, ana kunna wasu hanyoyin don ƙona calories.
Wannan abincin an san shi da suna keto diet, wanda ya fito daga kalmar ketogenic a TuranciCin abinci ne mai ƙarancin amfani da ƙarin kuzari kuma ya zama sananne sosai saboda yana taimakawa jiki ƙona kitse a jiki, da ƙona ƙarin adadin kuzari.
Mutane da yawa sun sami waɗannan canje-canje a duk faɗin duniya, yana taimaka wajan rage kiba mai kyau, yana ba da gudummawa wajen inganta lafiyarmu, da inganta wasan motsa jiki. Akwai mutane da yawa da suka sami waɗannan fa'idodin kuma idan kuka kuskura kuka aiwatar da wannan abincin, ku ma za ku sami sauƙi.
Idan ba a aiwatar da abinci a hanyar lafiya ba, suna iya zama marasa aminci kuma suna iya cutar da mu. Anan muna gaya muku abin da irin wannan abincin ya ƙunsa, menene abincin da aka yarda dashi kuma menene haɗarin su.
Halayen abinci na Ketogenic
Abincin abinci na ketogenic shine wanda carbohydrates ya ragu ko an rage shi sosai don tilasta jiki cikin ketosis. Wannan yana taimakawa asarar nauyi don zama mai sauri, tun A cikin kososis, jiki yana amfani da mai don kuzari.
Ketosis shine yanayin yanayin rayuwa a ciki Ana hana carbohydrates a matsayin tushen asalin glucose na makamashi. Sabili da haka, an tilasta jiki don samun makamashi daga ƙwayar mai.
Lokacin da muke hana jikin carbohydrates, ana amfani da glucose da ke cikin hanta azaman hanyar farko. Da zarar an cinye, jiki yana fara cinye kitsen mai, yana canza su zuwa jikin ketone. Yawan sakinsa na iya zama haɗari ga wasu gabobin, don haka dole ne a yi shi da matsakaici.
Menene wannan abincin Keto?
Tushen abincin shine a takura duk hanyoyin samar da abinci da abinci mai guba a cikin abincinmu, saboda a kunna sauran hanyoyin rayuwa. Matsakaicin carbohydrates a cikin abincin wannan nau'in ya zama ƙasa da shawarar yau da kullun, 50 ko 60% na yawan adadin kuzari. A cikin gabaɗaya, kimanin 10% ko lessasa da kuzarin da aka bayar a cikin hanyar hydrates.
Akwai nau'o'in abinci mai yawa na ketogenic, ba duka suna iya daidaitawa ba, sabili da haka, a wasu an yarda da cin 'ya'yan itatuwa da kayan marmari, amma a yawan sarrafawa, yayin da a cikin wasu dukkanin hanyoyin samar da hydrates, suna hana hatsi, fure, burodi, taliya, legumes, shinkafa,' ya'yan itace da wasu kayan lambu.
A kan wasu kayan abinci na Keto ana amfani da azumi don inganta farkon samuwar jikin ketone, wanda daga baya zai haifar da asarar nauyi ta hanyar kashe mai mai mai yawa.
Abincin da aka ba da izinin cin abinci mai gina jiki
Abincin da aka ba da izini a cikin abincin, ya zama daidai shirin cin abinci wanda ya shahara cikin shekaru, godiya ga fa'idodin kiwon lafiya.
Yana da tasiri don asarar nauyi kuma yana aiki don rage kamuwa da cuta a cikin marasa lafiya waɗanda basu damu da lokacin magani ba. Bugu da kari, a halin yanzu ana binciken alakarta da magance cutar sikari irin ta II.
Jerin abincin da aka ba da izinin cin abinci mai gina jiki
Gaba, muna gaya muku menene abincin da yakamata ya kasance a cikin tsarin cin abincin ku don fara gobe tare da Abincin Keto
Abincin asalin dabbobi
Kowane ɗayan kayayyakin dabba an yarda da su, nama, kifi da ƙwai, abinci ne mai cike da sunadarai sanya tushen farkon abincin keto.
Dole ne a tabbatar da wannan gudummawar sunadarai don kauce wa lalacewar tsoka, wanda ke hana ci gaban sarcopenia a matsakaici da dogon lokaci. Ya kamata a guji batura, saboda wannan zai sa a gabatar da carbohydrates.
Abincin asalin dabbobi an yarda:
- Farin nama.
- Jan nama
- Farin kifi.
- Blue kifi.
- Kifin Abinci
- Qwai.
- Kayan kiwo.
Kayan lambu
Kayan lambu suna bada kusan babu carbohydrates. Saboda wannan dalili, ana iya saka su a cikin abincin ketogenic, in dai an kauce wa tubers da wuce gona da iri a yawan su.
A gefe guda, dole ne ku guji cin 'ya'yan itacen da yawa, tunda fructose daga fruitsa fruitsan itace zai karya tsarin ketosis. Masu goyon bayan wannan nau'in abincin suna jayayya cewa fructose na iya kara haɗarin cutar hanta, don haka ya zama dole a taƙaita ƙwayoyi, tunda suma suna da ƙwayayen da ke tsoma baki tare da maye gurbin ƙwayoyin mai.
Nagari kayan lambu:
- Seleri.
- Koren wake.
- Albasa.
- Alayyafo
- Zucchini.
- Avocado.
- Barkono.
- Letas.
- Kwai.
Abincin mai
Aƙarshe, akan abincin ketogenic yakamata ku cinye abinci mai mai kyau a kai a kai. Waɗannan suna samar da omega 3 da omega 6 waɗanda suke da matukar mahimmanci don aikin jiki.
Idan mukace abinci mai maiko, muna nufin wadannan lafiyayyun abinci:
- Kwayoyi
- Avocado.
- Kwakwa.
- Man kayan lambu, kamar man zaitun mara kyau, ko man kwakwa.
Wadannan kayayyakin yakamata a cinye su danye dan kar su lalata amfanin abincin su. Idan muka sanya lipids zuwa yanayin zafi mai yawa wannan zai kara samar da asid-fatty acid.
Matsaloli da ka iya faruwa tare da cin abinci mai gina jiki
Abincin ketogenic na iya haifar da wasu sakamako masu illakamar maƙarƙashiya lokaci-lokaci, halitosis, ciwon tsoka, ciwon kai, gudawa, rash, da rauni.
- Idan yawancin 'ya'yan itace da kayan marmari sun rage daga abincinWannan na iya haifar mana da rashi a cikin wadatar bitamin, ma'adinai da zare. Ana iya warware wannan tare da ƙarin gudummawa tare da kari.
- Ta hanyar shan karamin fibra, muna iya samun maƙarƙashiya, don haka yana da mahimmanci a sha shayi na ganye wanda ke sauwake fitarwa ta halitta, kamar mallow ko frangula infusion.
- Zamu iya samun warin baki tunda jikin ketone suna da kuzari kuma ana sakasu ta cikin huhu wanda ke haifar da warin baki ko huɗa.
- Zai iya rage matakin fahimtaTunda kwakwalwa dole ne tayi amfani da jikin ketone don maye gurbin glucose, zabin mai, zabi na iya lalacewa.
- Ya fi wuya a bi irin wannan abincin yana da ɗan rikitarwa da za a bi a cikin dogon lokaci tunda yawancin abinci suna ƙunshe da carbohydrates kamar hatsi, hatsi, 'ya'yan itatuwa, kayan lambu, burodi, gari, taliya, shinkafa, da dai sauransu.