Rage cin abinci

Wannan labarin ya tattauna ka'idar abinci mai gina jiki, wanda ake kira da "abincin Ketegenic" (ko kuma tsarin rage abinci "), dangane da nazarin bayanan likita. Ana gwada hanyar akan masu sa kai da bayar da taro mai girma. Labarin bai bayyana dukkan tsarin ba, an saita babban tsari tare da tabbatar da kowane mataki, wanda ya fi mahimmanci ga wayewar kai da lokaci, halin da ake ciki a takaita, cin abinci na kiwon lafiya). Asalinsa shine kusan gaba daya ware carbohydrates daga abinci.

Gaskiyar ita ce tare da karancin glucose samu daga rarrabuwar carbohydrates, jiki yana buƙatar canzawa zuwa wani tushen kuzari. Ya shirya don wannan gaba, saboda mai shine babban tushen makamashi, gama ajali ga "ruwan sama". Carbohydrates sune babban tushen samar da makamashi mai samar da makamashi, duk da cewa sun ba da ƙarancin ƙarfi a cikin KCal a kwatanta da fats a KCAL idan aka kwatanta da fit (4kcal / g da 9kcal / g, bi da bi0). Saboda jikin da kansa ya ɗauki su ya zama ɗan ƙarami. Bai ma ganin "tanning wuyar warwarewa" ba, sabanin kitsen da aka adana.

<3> Abin da ke ketosis

Jikin mu zai iya samun makamashi daga manyan kungiyoyi uku: daga carbohydrates, daga sunadarai da daga mai. Daga ma'anar mahimmancin kuzari, mai (8-9. 7 kcal / g - a nan yana nufin karfin kuzari na "tsarkakakkun" tsarkakakkun abubuwa, i. e. Ba tare da mai amfani da makamashi), I. e. Ba tare da mai amfani da makamashi ba. Carbohydrates da sunadarai ba su da wadataccen arziki (kimanin 4 kcal / g).

Idan ka iyakance kwararar carbohydrates zuwa wani matakin, jiki ya fara amfani da kits da sunadarai don samar da makamashi da suka dace. A sakamakon haka ne na metabolism na mai, ana samar da gawarwakin Ketone na Ketone.

Samuwar jikin ketone, ko kuma Ketogeneesis, tsari ne na halitta, I. e. wani bangare ne na musayar makamashi. Yayin aiwatar da wannan musayar, muna samun makamashi da suka dace.

<3> Hadarin abinci na abinci

Babban haɗarin cin abinci na cin abinci shine zuwa overdo shi. Wasu mutane suna iyakance kansu da yawa a cikin ƙoƙarin abinci don asarar nauyi mai sauri. Wannan bai kamata a yarda da wannan ba. Lallai kuna bin halayenku ("macros") don kada ya warware ma'auni. In ba haka ba, akwai yuwuwar cewa ketissoacidosis, lokacin da akwai jingina da yawa na ketone a jiki. Wannan yanayi ne mai haɗari wanda ke barazanar cin zarafin da yawa daga cikin gabobin da kuma, da farko dai, hanta. Tare da ketosis, akwai abin da kai mai son kai ne, lokacin da, tare da karuwa da yawan kututtukan natone, aiwatar da metabolism din su shine "a hankali ne".

Amma akwai iyaka a duniya, saboda haka kuna buƙatar daidai bi da sifofin kafa na abincin. Abincin Kei yana contraindicated a cikin nau'in sukari 1 (tare da irin wannan ciwon sukari, ketocoss da Ketoacidis na iya ci gaba). Hakanan, abincin Keto ba a daidaita da amfani da giya. Daga cikin wasu abubuwa, ya zama dole don kauce wa yanayin da zai iya haifar da ruwa mai lalacewa, wannan ma haɗari ne.

<3> Yadda za a shiga Ketis daidai

Abincin Kee ba ɗayan abincin da zaku iya farawa da gama lokacin da kuke so ba. Jiki yana buƙatar ɗan lokaci don dacewa da wannan abincin kuma shigar da jihar da ake kira Ketosis. Tsarin yawanci yana ɗaukar daga kwanaki 2 zuwa 7 kuma ya dogara da halaye na jiki, matakin aiki na jiki da nau'in abinci mai gina jiki. Idan ana buƙatar shigar da jihar ketosis da wuri, kuna buƙatar kashe ƙarfi akan komai a ciki, kuma iyakance amfani da carbohydrates tare da grams 20 a rana, ko ma ƙasa. A wannan yanayin, ya zama dole don saka idanu yawan abin da aka cinye.

Don hanzarta shigar cikin yanayin ketoxis, zaku iya amfani da hanyar da ake kira mai post. Post mai yawa ya shafi amfani da 1000 - 1200 kcal a kowace rana, yayin da 80 - 90% na kashi ya fito ne daga mai. Wannan na iya wuce ɗan gajeren lokaci, har zuwa mafi yawan kwanaki 5 (galibi kwanaki 2-3), tsawan dumbin yunwa na iya zama haɗari ga lafiyarku!

Ana iya sarrafa ketosista ta amfani da alluna mai nuni wanda ke ƙayyade matakin na ketone a cikin fitsari. Don haka wannan mai nuna alama za'a iya ɗaukar shi ne kawai mataimaki. Ana iya siyan tube mai nuna alamun a cikin magunguna ko ta hanyar Intanet.

<3> Yadda za a fahimci cewa kuna cikin Kindosis

Kamar yadda aka ambata a sama, mafi sauki kuma mafi sauki (amma ba a farashin ba! ) Hanyar auna digiri na musamman (wani abu kamar takaddun fasahohin da ake amfani da su don auna acidity na taya). Haka kuma akwai hanyoyin ci gaba don auna maida hankali kan Ketone a jiki. Na'urorin da suke auna matakin ketone jikin a cikin ciyawar iska. Tabbas, sun fi tsada fiye da tube, amma suna ba da tsawon lokaci da daidaituwa sosai kuma daidaito sun fi girma. Mafi kyawun hanyar muni (a cikin yanayin gida) na'urori na'urori ne da ke auna matakin ketone jikin mutum a jini. Suna yin kama da misalin gida masu amfani da ciwon sukari don auna sukari na jini. Waɗannan na'urori masu inganci ne, amma da rashin alheri, ba arha ba.

Idan kayi daidai bi da shawarwarin ka na ka ta amfani da lissafin Katalla, to, ba za ka sami bukatar gaggawa don ma'aunai na kayan aiki ba. Yana da daidai daidai don bin abincin da kuma kimanta yanayinku ta hanyar abin da ya faru.

<3> Shawarwari masu amfani

Ba shi yiwuwa a cire amfani da carbohydrates - wasu gabobin kodan, sel jini, glucose, sel mai kyau, glucose) a matsayin tushen makamashi). Kamar yadda ya rigaya ya bayyana a sarari, ana tabbatar da ingancin tsarin abinci mara lahani. Abin da ake samarwa a cikin labarin shine asalin sirri ne ya barata ta hanyar ilimin likita da bincike, da kuma kwarewar masu gwaji. Don haka, tsarin cin abinci na KeTe da kanada ne zuwa sassa 3. Ba su da sunaye, saboda rabo bai zama misali kuma ya fi cancanta don fahimta. T. k. Kowane mutum yana aiki ko aiki tare da wani abu, ɗauki wani sati mai aiki na awa 40 tare da kwana biyu.

Abincin Keto - farkon lokacin zai dace da kwana biyu a kashe (misali Asabar da Lahadi).

Abincin Keto - karo na biyu - lokaci na biyu, misali. (Litinin-na hudu).

Rage cin abinci na Keto - Lokaci na uku - bi da bi da sauran rana, E. g. (Juma'a).

Ka lura, waɗancan kwanakin da na tsara sune sharaɗi, amma dole ne su kasance a jere.

<3> I. Lokacin

A cikin kwanakin farko na abinci, kuna buƙatar ware abincin abinci, iyakance ga ruwa (shayi, kofi ba tare da sukari ba, madara, da sauransu). Wannan ya zama dole don yin kamar ya zama tanadin glycogen a cikin jiki. Yawancin lokaci ana ƙunsa har zuwa 600g, wanda babban wadatar a cikin tsokoki masu canzawa. A lokacin da matsananciyar yunwa, wannan wadatar an kashe a kan 18-26 awo dangane da kaya. Ya bambanta da abincin motar kai mai sauƙi, wanda waɗannan ajiyar tafiye-tafiye zai zama sannu a hankali tare da ƙoshin lafiya), muna canzawa zuwa iskar shaka (waɗanda har yanzu suna cikin iskar shaka (waɗanda har yanzu suna cikin iskar shaka (waɗanda har yanzu suna cikin iskar shaka (waɗanda har yanzu suna cikin iskar shaka-da ke cikin mafi ƙarancin dama a cikin mafi guntu lokaci.

A cikin gargajiya na hanji, wannan shine farkon lokacin cikakken yunwar, wanda yake tsawon kwanaki 4-5. A wannan lokacin, karuwa a cikin babban canji na faruwa, wanda ya ragu da kwanaki 5-6 zuwa asalinsu. Babu damuwa a gare mu, domin zamu zauna a wannan lokacin inda shi, babban canji, zai zama mafi girma. Yana da matukar muhimmanci a san abin da abubuwa (kuma a cikin abin da jiki ke amfani da shi yayin kammala matsananciyar yunwa.

Dangane da ƙudurin tsabar kuɗi na numfashi (rabo daga yawan carbon dioxide daga jiki zuwa girma mai rauni a sama, ajiyar carboharydrates a cikin jiki suna iyakance, kuma Bayan 'yan kwanaki cikakken yunƙurin yunƙuri, cikakken ruwa na cikakken azumin (tare da ruwa aƙalla 2 lita 2!

Ratio na numfashi don hadawan abu mai yawa yana fuskantar 0. 7. Ya danganta da adadin mai kitse, sunadarai sun fara amfani da wannan (babban dalilin da ya sa ke nan tare da kishin kima, don kada a manta da shi da wuce kima wanda aka gabatar a ƙasa, za ku cutar da wannan! ). Bugu da ƙari: A wannan lokacin, zaku iya "tsaftace" jiki idan kuna so, ta amfani da rauni teas da kuma ciyar da bukukuwan ganye.

<3> II. Kayadadden lokaci

An nuna shi ta hanyar hadawan abu mai kitse. Ba tare da iko ba, wannan lokacin ya dawwama har sai da cikar kitse mai kitse (a cikin mai sakin mai shine 100%, a cikin gabobin 96-97%). T. k. Rashin daidaituwa yana faruwa a hanta, mayanku kwanaki na wannan lokacin (4-8 days) na iya faruwa da ba zai iya jimre wa adadin kitse ba wanda yake buƙatar oxidized.

A wannan lokacin, abincin ya ƙunshi abincin furotin (kifi, ƙwai, ƙwai, ƙwai, ƙwai, cuku, cuku, da sauransu) jerin abubuwan da aka halatta, abinci, da sauransu zaka iya samu akan Intanet. Yana da mahimmanci a lura cewa ikon ba shi da daidaituwa kuma ana bada shawarar yin amfani da polyvitam da kullun, an wanke shi da ruwa sosai (don rigakafin maƙarƙashiya). Bugu da ƙari: kits na oxidized kawai ta hanyar horo mai ƙarfi tare da karamin adadin maimaitawa ko a kan iyakar sintiri ba zai kawo sakamako na kalmomi ba, amma, mafi m, wataƙila, zai haifar da lalacewa a cikin wadataccen ci gaba.

<3> III. Kayadadden lokaci

Wannan shine kashi na ƙarshe na da'irar, halin hutawa ga jiki, carbohydrate Loading da hutawa. Wajibi ne a tsari don kada ya mamaye jikin. Da fari dai, wannan babban canji baya raguwa, amma kullun ya kasance a cikin hadawan abu da iskar glycoids kuma a ƙarshe, jiki ya dawo da matsayinsa na asali).

Abu na biyu, saboda haka muna ba sauran hanta. Abincin Keto abu ne mai ban mamaki, amma kuna buƙatar sanin ma'auni a cikin komai. Carbohydrate Loading shine amfani da "jinkirin carbohydrates" - polysaccharides. Kayayyakin da basu bayar da karfin kaifi a glucose a cikin plasma jini (sukari na jini). Wannan misali ne. Kwaɗawa launin ruwan kasa, talakawa daga nau'ikan alkama, porridge, da sauransu (zaka iya ganin ƙarin akan Intanet).

<3> Little carbohyddddmes girke girke

Lokacin yin yanke shawara don zama a kan cin abinci mai cin galihu wanda ya ba da tabbacin abin da za a dafa, saboda an haramta kayayyaki da yawa. Musamman, yadda za a zama mutanen da suka saba kowace rana don abincin abincin rana idan ɗayan manyan kayan abinci na farko - dankali - sigar taboto ce? Kamfanin cin abinci a cikin sauri a cikin kowane karamin matsalar. A cikin wannan labarin, muna ba ku girke-girke na mashahuri da ƙaunataccen ƙuruciyar miya da aka saba da shi ga tsarin wutar lantarki. Kowane girke-girke yana dauke da cikakken lissafi game da adadin carbohydrates, wanda zai ba ka damar sauya ko ƙarin kayan masarufi ga dandano idan kana so.

<3> Dankalin Turawa

Sinadaran:

• Adygea cuku - 200 g. (carbohydrates - 0)
• Man kirim - 50 gr. (0. 7)
• Koko da karfi-3 tssp (1. 5)
• Vanilin - 1 jaka (0)
• Sugar -substituter - Allunan (0)

Yawan carbohydrates a kowace tasa: 2. 2

Shiri:

• Sanya man shanu na 2-3 a cikin injin daskarewa.
• Grate cuku da mai a kan m grater.
• Narke da nasara a cikin 1 tablespoon na ruwa
• Sanya Sucrotor da varar Volilllin zuwa ses cuku mai. Mix sosai.
• Makaho da wuri tare da hannayenku kuma ya mirgine su a cikin wani koko foda.
• Sanya a cikin firiji na 'yan awanni biyu. Store da wuri kuma a cikin firiji.

<3> Cake meringue

Sinadaran:

Don waina:

• Furotin kwai - 4 inji 4. (carbohydrates - 0)
• Hazelnuts - 200 g. (20)
• Gishiri - tsunkule (0)
• Lemon ruwan 'ya'yan lemun tsami - a biyar saukad da (0)
• Sugar -substituter - Allunan 20 (0)

Don cream:

• MARCaccoone cuku - 250 grams (7. 3)
• Kirim 20% - 50 ml. (2)
• Kaya mai narkewa - 1 tsp (0)
• Sugar -substituter - Allunan 10 (0)

Adadin carbohydrates a kowace tasa: 29. 3

Shiri:

1. Sanya kwai fata a cikin firiji na minti 10-15.
2. Doke sunadarai da gishiri tare da mai haɗawa har sai an sami foam foam.
3. Nika nasara ga jihar foda. Toara shi zuwa sunadarai kuma ci gaba da doke shi na kimanin minti 5.
4. Soya da hazelnut a cikin kwanon bushe. Riji shi cikin foda tare da grinder grinder.
5. Addara yankakken hazelnuts zuwa sunadarai kuma gauraye a hankali.
6. Rage siffar takarda mai yin burodi. Sanya wani ɓangare na sakamakon sakamakon "kullu" tare da ko da Layer tare da tsawo na kimanin kimanin kimanin 1. 5 santimita.
7. Zafi tanda zuwa digiri 150, sannan kuma rage zafin jiki zuwa mafi karancin da bushe da wuri na kusan 2 hours har sai sun juya m.
8. Yayin da ake gasa da wuri, shirya kirim. Don yin wannan, narke kofi da cin nasara a cikin 1 tablespoon. Mix tare da cuku mascarpone da kirim kuma doke sosai a cikin blender. Bar kirim a cikin firiji har zuwa wuri suna shirye.
9. Yankuna da wuri gaba daya sanyi zuwa zazzabi a dakin. Sannan shafa tare da kirim.

Yawan waina sun dogara da girman fom. Komai mai sauki ne. Kamar yadda kake gani, rage abincin Kee ba shi da tsoro kamar yadda ake wakilta. Da kyau, ba shakka, mai dadi ci!

<3> Ƙarshe

Mun yi magana game da lokutan. Lokaci uku suna shigar da da'ira guda. Idan ana so, ana iya yin irin waɗannan da'irori har zuwa 4-6. Sannan ana bada shawarar sauran, saboda duk da haka, wannan hanyar tana da sauri don rasa nauyi - wannan damuwa ce ga jiki. Abincin KeTe ba hanyar azabtar da jikin ku ba. A akasin wannan, wannan wata hanya ce da ta kawo jikinmu zuwa al'ada. Taketa duk shawarwari, za a iya ganin sakamakon bayan da'irar farko (aƙalla kilo 1. 5 a cikin mahalarta a cikin gwaji). Yawan ruwa, ya danganta da nauyin, zai iya bambanta, amma ba zai iya zama ƙasa da 1. 5 L kowace rana na tsarkakken ruwa (shayi, kofi, da sauransu. ).