Ukutya kwe-keto kuya kuvakala kwaye kulandelwa ngabantu abaninzi, yiyo loo nto namhlanje Siza kucebisa imifuno ye-keto eyi-10 enokuthi ithathwe ngaphandle kwengxaki.

Oku kutya kakhulu Iluncedo kwabo bantu banengxaki yezempilo: isifo seswekile, ingxaki amajoni omzimba, umhlaza, PCOS kunye njl njl. Ukongezelela, kunokusinceda sonke ukuba silungelelanise size sihlambulule umzimba wethu kangangexesha elithile ngaphambi kokuba siqhubeke nendlela yokutya engqongqo kodwa enesondlo nangokwengqondo.

Keto imifuno

Indlela elula kakhulu yokwazi ukuba yintoni imifuno ye-keto kukujonga indlela ekhula ngayo, oko kukuthi, Imifuno ekhula ngaphezu komhlaba idla ngokuba yeyona ndlela ilungileyo yokukhetha ngenxa yokuba inecarbohydrates encinci. Kwelinye icala, ezo zikhula ngaphantsi komhlaba (iitapile, iibhatata, njl.njl.) zihlala zinekhabhohayidrethi ezininzi.

Ngaba oku kuthetha ukuba awukwazi ukutya iitapile ukuba silandela olu hlobo lokutya? Hayi. Aziyizona zinconywa kakhulu kwizidlo ezingqongqo ze-keto kodwa zinokuthathwa. Olona khetho lungcono lokuthatha ii-tubers njengestatshi esixhathisayo, okanye kwisidlo sokugqibela sosuku njengoko baya kusinceda silale ngcono. Ukongeza, kufuneka sikhumbule ukuba ezi carbohydrates enempilo, ukuba asityi olunye uhlobo carbohydrate, sinokudla ngokugqibeleleyo iibhubhu.

Ukuba uqala ukutya kwe-keto, ngoko Kuya kufuneka uzishiye ezi carbohydrates zisempilweni kwixesha elizayo, okokuqala umzimba wakho kufuneka uqhelane nokusebenza ngeeketoni endaweni yeglucose.

Ngaba ungayitya imifuno kwi-keto diet?

Kwi-keto diet Ungatya iintlobo ngeentlobo zeziqhamo kunye nemifuno, isitshixo yipesenteji yeecarbohydrates eziquletheyo. Ngokuxhomekeke kulo lwazi, baya kufaneleka okanye bangabikho kwi-keto yokutya. Ubungakanani bale mifuno esinokuyidla nayo ibalulekile, kuba khumbula, ukutya kwe-ketogenic kubeka phambili iiprotheni kunye namafutha ngaphezu kwe-carbohydrates.

Yiyiphi imifuno ye-keto eyi-10 efanelekileyo ekutyeni?

Okoko benjalo imifuno enamagqabi aluhlaza Sinokuzitya ngaphandle kokukhathazeka malunga nokuba zingaphi iicarbohydrates ezinazo kuba ipesenti yazo iphantsi kakhulu kunesiqhelo. Iitumato, nangona zisisiqhamo, siza kuzifaka kolu luhlu lwemifuno njengoko zityiwa ngakumbi.

1 Iikherothi

I-carrot yi-tuber, iphakanyiswe ngaphantsi komhlaba kwaye ngoko inomlinganiselo omkhulu we-carbohydrates kunayo yonke into ephakanyiswa ngaphezu komhlaba. Nangona kunjalo, Ngaphakathi kwee-tubers yenye yezo zinepesenti ephantsi ye-carbohydrates. Ke ngoko, ukuba yimifuno oyithandayo, ungaqhubeka nokuyisebenzisa kodwa ngemilinganiselo emincinci kwaye uhlala ubeka phambili eminye imifuno esiza kuthiya ngayo. Kwaye, ngokukhethekileyo, kwisidlo sokugqibela sosuku. Ngaphezu koko, zezo esinokuzenza sebenzisa njenge-crudités kunye ne-celery njenge-snack ye-keto.

2.Ispinatshi

Iqabunga eliluhlaza kwaye, ngoko ke, imifuno esinokuyidla ngaphandle kokukhathazeka xa silandela ukutya kwe-ketogenic. Isipinatshi Kungcono ukuwadla abilisiwe. 

3.Itumato

Sinokutya iitumato ngaphandle kwengxaki, ngeli xesha ekrwada okanye ephekiweyo.

4.Iseleri

Celery kunyeNgomnye wemifuno enomlinganiselo omncinci we-carbohydrates Baye, ngoko ke kukutya okufanelekileyo kokutya kwe-ketogenic.

5.Ithanga

Amathanga, ukongeza ekubeni amnandi, anecarbohydrates ephantsi, ngoko ke sinokuwatya nathi.

6.Ikholifulawa

I-Cauliflower, i-broccoli, i-kale, njl njl. nazo ziyimifuno efanelekileyo, uya kufumana kwipesenti phakathi kwe-3-4 ye-carbohydrates. 

7.Avocado

I-avokhado ayifanelekanga kuphela ekutyeni ngenxa yomthamo wayo ophantsi wekhabhohayidrethi kodwa nangenxa yayo amafutha amaninzi asempilweni.

8.Tswele

Siyazi ukuba baninzi abathandi betswele, kodwa ikhula phi? ngaphantsi komhlaba kwaye ngoko ke kukutya, nangona sinokudla, kufuneka sihambe ngamaxesha athile Njengeminqathe kwaye ubeke phambili ukutya okunamagqabi kunye nokutya okuluhlaza.

9.Iintyatyambo zeqanda

Ii-eggplants kokunye ukutya ifanelekile kwizidlo ze-ketogenic, Sinokuzisebenzisa kwiindlela ezahlukeneyo zokupheka.

10.Peppers

I-Peppers ingadliwa kwi-keto yokutya, sinokukhetha naluphi na uhlobo lwazo: eluhlaza, obomvu okanye ophuzi. Kodwa ukuba sifuna ukuba ngqongqo ngeecarbohydrates Inketho engcono kakhulu iya kuba eluhlaza. Umbala oluhlaza uya kuhlala usibonisa ukuba yeyiphi imifuno ene-carbohydrates ezimbalwa.

Yiyiphi imifuno ye-keto efanelekileyo yokutya?

Isixa semifuno esidliwayo siya kuhlala sixhomekeke kuhlobo luni lokutya esilulandelayo kuba ayizizo zonke iinketho zokutya ze-keto ezinqanda ngokulinganayo kunye neecarbohydrates. Ngokufanelekileyo, imifuno ihlala ithatha ipesenti ephantsi kunamafutha anempilo kunye neeprotheni. Zizo ezikhatshwayo. Njengomgangatho osisiseko, ngokuqhelekileyo kuyacetyiswa Musa ukutya ngaphezu kwe-50g ye-carbohydrates.