Barka dai! Abincin Kishi zai buƙaci ku rage carbohydrates zuwa 10% na Bju na yau da kullun. A lokaci guda, yawan mai da furotin yana ƙaruwa. Akwai wani yanki na ketoxero wanda aka ƙone. Adana wannan nau'in abinci ya kamata ya wuce daga 2 zuwa 4 makonni. Mun fahimci matsaloli. Ketis yana faruwa bayan wariya ta carbohydrates da ke haifar da glucose daga abinci, da kuma musanya tare da "Ketone". Tare da karancin glucose, hanta ya zama mai a cikin Kertones, wanda ya zama babban tushen makamashi. An rage matakin insulin a cikin jiki, da saurin ƙona kitse a cikin adibas subcutous yana faruwa. Canjin zuwa jihar ketox yana faruwa bayan kwanaki 7-14. Alamu na bayyanar cututtuka sune rashin jin yunwa da ƙanshin acetone daga gumi, fitsari da baki, da ake buƙatar yin baƙin ciki da bushewa da bakinku. Domin hanta don samar da ketones, dole ne a hadu da sharuɗɗa masu zuwa:
- Yana kara mai kitse, tunda suna aiki a matsayin "man fetur" ga jiki.
- Rage adadin carbohydrates zuwa 30-100 g. A cikin rana ɗaya - akalla 10% na ma'aunin BjSc.
- Sha ruwa da yawa? 2-4 l. Rana don hana bushewar.
- Haɗe samfuran furotin a cikin abincin: 1.5-2 g / 1 kg na nauyi.
- Hana abun ciye-ciye ko rage adadinsu zuwa 1-2 kowace rana. Wasanni mai sauƙi ne da doguwar tafiya.
Abincin Keto: Tsawon lokaci, Matakai, Karatu
Daga lokaci zuwa lokaci zaka iya jin cewa Keato-abinci ne mai ƙarancin abinci. A zahiri, wannan ba koyaushe bane. Dangane da ka'idodin munan m jiki, wannan tsarin yana sake yin karatun abincin ATkins, wanda ya shahara sosai. Teconic abinci yana dawo da jiki daga al'ada glycyis zuwa Lipolysis, kuma lokaci ya dace. Saboda haka, don samun 'ya'yan itatuwa, wajibi ne a lura da shirin Ketogenic don 2-3 makonni. Bugu da kari, kada ka yi tsammanin wani asarar mai a cikin jiki a cikin farko makonni, tun lokacin wannan lokacin bai sauya zuwa wani sabon tsarin mulki kuma ba zai ci gaba da aiwatar da sauran carbohydate ragowar ba. Matakan jikin jiki suna kallon haka:
- Da farko. Yana da awanni 12 bayan yawan ci na ƙarshe na abincin carbohydrate abinci. A wannan lokacin, jikin ya mamaye ajiyar glucose data kasance;
- Na biyu. Yana da awanni 24-48. A wannan lokacin, jiki yana amfani da tanadin Glycogen da ke cikin hanta da tsokoki;
- Na uku. Farkon perestroika na metabolism. Jikin jiki na neman carbohydres a cikin kitbydrates a cikin kitsy acid da sunadarai, gami da wadanda ke cikin taro;
- Na hudu. Fara rana ta 7. Hakkin jikin ya zama karancin carbohydrates kuma an mayar da shi a cikin jihar Ketogenic, yana ba da sunadarai a matsayin tushen makamashi.
Baya ga matakan da suka gabata, akwai ƙarin: Fita mai aminci daga abinci. Ba za ku iya canzawa zuwa ainihin abincin da ya ƙunshi carbohydrates ba. Ya kamata a sake daidaita jikin, amma wannan lokacin ya kamata a daidaita da glycolysis. A saboda wannan dalili, ya kamata a gudanar da carbohydrates a ko'ina, yana ƙara adadin su ta hanyar matsakaicin 30 g kowace rana.
Ribobi da Cibro na Keto
Babban aiki. Tare da ingantaccen yarda da duk ka'idodin abinci na cin abinci da kuma motsa jiki akai a cikin wasanni, ba kawai rasa wuce haddi nauyi, amma kuma samun nutsuwa. Babu yunwa. Tunda dukkanin furotin da samfuran kitse suna da abinci mai gina jiki sosai, narkewar su yana ɗaukar lokaci mai yawa. Abincin bashi da lokacin yin wasa. Wuce haddi nauyi baya dawowa. Sau da yawa, bayan abincin da ya yi fama da yunwa, ya zubar da kilo-kilogram dawo cikin dafaffen su sau biyu. Tunda ci abinci mai yawa yana da yawan abinci da abinci mai gina jiki, sake dubawa game da Keiko-Dita game da tasirin asarar nauyi yana nuna sakamako mai tsawo. Bangarorin mara kyau. Kyakkyawan ra'ayi don sunadarai na iya haifar da toshewar narkewa. Don kauce wa wannan, zaku iya kawo bran ko fiber a ciki, wanke tare da babban adadin ruwan tsarkakakken ruwa. Abubuwan da ƙananan carbohydrate suna haifar da rashin jin daɗi da aiki mara kyau. Bayan wani lokaci, wadannan alamomin sun shuɗe, tunda jiki yana sake tunani a cikin aiwatar da lipollysis. Saboda rage tushen makamashi - carbohydrates yana watsa da rashin bitamin da ma'adanai. Wajibi ne a sha hadadden bitamin a lokacin cin abinci. Contraindications:
- Ciki da shayarwa;
- ciwon sukari mai dadi;
- cuta na zuciya;
- Cututtuka na tsarin narkewa, hanta da kodan;
- LIPID Metabolism cututtuka.
Yawancin abincin KeTe
Abincin Keto shine kyakkyawan hanyar ƙona mai a cikin mata. Clinanfin wutar lantarki ba ya iri jiki, ƙoƙarin shiryawa akan sel mai. Abincin Kittenic kawai Sake ginawa na rayuwa. Akwai nau'ikan wannan abincin guda uku, dukansu sun bambanta, amma ɗan dabam. Godiya ga iri-iri, kowace mace na iya zaɓar zaɓi ga kanta. Tsarin samar da abinci ya fi araha kuma mai inganci. A cikin rage abinci, ya zama dole don rage adadin carbohydrates. Wannan abincin yana da kyau ga mata a cikin dakin motsa jiki. Abincin da zai motsa abinci shine abinci wanda koyaushe yana buƙatar karuwa a Carbohydrates bayan wasanni. Makasudin ƙara Al'adar carbohydrates sune wadatar da glucose na jiki tare da glucose mai gajiya, wanda ke tabbatar da ingantaccen aiki. Asalinsa shine sake cika jiki tare da carbohydrates lokacin da yake mafi talauci. Tare da gabatarwar samfurori dangane da carbohydrates, kowace mace ta yanke daban, tunda kowannen yana da nasa jikinta. Matan da ke so su rasa nauyi ya kamata su fara hanyar su tare da daidaitaccen abinci keto. A cikin mako guda zaka iya kimanta yanayin gaba daya da ingancin horo. Idan amfaninku na ci gaba da kuma kawai ba shi da ƙarfin darussan darussan, to jiki yana buƙatar carbohyddrates. A cikin wannan sigar, yana da mahimmanci don daidaita abincin.
Wanene bai kamata ya canza irin wannan abincin ba?
Dangane da bayanan da ake samarwa, bai kamata ku canza zuwa cin abinci-abinci ba idan:
- Akwai samfurori don lura da ciwon sukari da karfin jini;
- A halin yanzu kuna shayarwa.
Rarraba alhakin: Ba shawarar canzawa zuwa abincin ketogenic ba tare da tattauna game da shawarar ka tare da ƙwararrun likita ba. Daga lokaci zuwa lokaci, ya zama dole don maye gurbin wasu magungunan harhada magunguna daidai da nau'in abincin Kete.
Wadanne samfura aka haɗa cikin menu na abinci?
Abincin Keto - ana buƙatar jerin abubuwan da aka ba da izini akan tebur. Dole ne ku kunna:
- Alade, naman sa, kaza, kifi;
- Abincin teku;
- Qwai;
- Sabo kayan lambu;
- Kayan aikin man shanu;
- Kwayoyi (suna dauke da babban adadin sunadarai da mai);
- Berries
Baya ga ruwa mai tsabta ba tare da gas ba, zaku iya shan shayi mai koren ko kofi na sukari. Jerin haramtawar kayayyakin Keto ya hada da:
- Stanky Sinadaran (gurasa, shinkafa, dankali;
- Sugar (da wuri, da wuri, ice cream, jams);
- 'Ya'yan itãcen marmari;
- hatsi da taliya.
- Abin sha mai dadi, abubuwan da 'ya'yan itace, abubuwan sha.
Ba'a bada shawarar wuce matsayin furotin ya halatta ba: Ofarshenta yana faruwa tare da glucose kuma yana katse canjin zuwa keep, yana hana aiwatar da kitse.
Sha da barasa
An haramta don shan ruwan 'ya'yan itace na' ya'yan itace (ko da na halitta), ruwan gyaran ruwa da ruwan ƙasa tare da gas. Shan giya ba a bada shawarar ba. Banda bushewar ruwan hoda mai launin shuɗi, wanda ba a san shi ba da tsayayyen hadaddiyar giyar (gin, giyan rum (vodka, wuski) a cikin matsakaici adadi. Tushen abincin ya kamata ya zama: Rufewa ruwa; kowane irin shayi; kayan kwalliyar ganye zuwa dandano; koko, stevia; Kofi na halitta (godiya idan kun sha shi tare da Bugu da ƙari na kirim).
Menu na mako guda
Menu na mako-mako don cin abinci-abinci, wanda ya dace da asarar nauyi ga maza da mata:
| Lokaci na rana / Makon | Littinin | Talata | Laraba | Alhamis | Juma'a | Asabar | Lahadi |
|---|---|---|---|---|---|---|---|
| Kalaci | 2 Boiled qwai, 30 Gr. Cuku, Anderfa Cocktail 50 Gr. kafe |
Omlet na 3 qwai, Salatin Beetroot 150 GR., Kofi |
1 kwai, Rabin avocado, 150 GR. Gasar Salmon tare da kayan lambu |
Omlet na qwai biyu tare da naman alade soyayyen da cuku, kafe |
Yakista na qwai biyu tare da namomin kaza da cuku, kafe |
Qwai uku tare da cuku, Salatin kore, kafe |
Kyafaffen kifi tare da gasa tumatir 250 gr. 1 Boild kwai |
| Taɓa abinci | 30g na almonds, aful |
Smoothies tare da kwayoyi, madara da cuku gida (30 g. Kwayoyi, ml 200 ml. Cuku na gida, 50 g. Cuku na gida | Cuku bukukuwa tare da yogurt (150 ml na yogurt, 30 g. Sharimai) | Cikinin giyar kare garehul |
Kayan lambu (3-5 inji mai kwakwalwa.) | 30 Gr. pistachios | Smoothies tare da madara, kwayoyi da cuku cuku (50 g. Cuku gida, 30 g. Orekhov, 200 ml. Milk. Madara) |
| Dina | 170 grams na stewed kaza nono, 150 GR. abincin salad |
200 gr. soyayyen naman sa, stewed zucchini 150 gr. |
200 gr. gasa turfs tare da cuku da ganye | 200 gr. gasa nama, Salatin 150 GR. |
Naman alade 200 g. stewed kayan lambu 100 gr. |
170 GR. stewed naman sa, Boiled broccoli 150 gr. |
150 GR. soyayyen naman alade tare da kayan lambu |
| Dina | 150 GR. kifi, Kokwamba 1-2 PCS. |
150 GR. Tuna, Boiled asparagus 50 gr. |
Salatin teku (40 g. Shrimp, 40 g. Squids, 10 g. Olivko man, kokwamba 1 g., 2 g. | 200 gr. Grill jumarmp, Alayyafo salatin tare da cuku 100 g. |
Gasa flunder tare da kayan lambu da cuku 200 g. | Salon daga kifi da kayan lambu 200 gr. | Salatin mai zafi tare da zaituni, qwai da kuma salmon 200 g. |
| Na biyu abincin dare | 150 GR. Cuku gida | Casein 30 grams | 150 grams na gida cuku | Casein 50 gr. 100 gr. Cuku gida |
Gilashin Kefir, 100 gr. Cuku gida |
Ceoke cuku 200 g. | Casein 50 gr. 100 gr. Cuku gida |
Rashin shakatawa a cikin abincin ba a yarda ba, yawanci saboda haƙurin da aka rage daban-daban, lokacin juyawa zuwa ketosis. ChitMil a cikin hanyar amfani da abinci na yau da kullun ko ɗumi za su lalata canje-canje na rayuwa da rage tasirin asarar nauyi. Abincin Keto: Menu na mako guda, jerin kayan abinci na Keto: Menu na mako guda, Jerin samfur.
Bude bayanan bayanan ketenic
A cikin menu na gidan abinci, yana da sauƙin nemo abinci da ya dace da abincin Ketogenic. Yawancin gidajen abinci suna ba da wasu nau'ikan nama da kifi. Umarni da maye gurbin wasu samfurori tare da abun ciki mai zurfi tare da ƙarin yanki na kayan lambu. Abincin kwai ma zaɓi ne mai kyau, kamar soyayyen ƙwai-ƙwai ko soyayyen qwai da naman alade. Wani zaɓi shine hamburgers ba tare sandwiches ba. Madadin haka, zaku iya sauke sanwic da canzawa zuwa kayan lambu. Avocado Avocado, cuku, naman alade ko ƙwai. A cikin gidajen abinci na Mexico, ku more aƙalla wasu nau'ikan nama tare da ƙarin cuku, guacamole, salsa kirim. A kayan zaki, nemi cuku ko kirim biyu tare da berries. Layin ƙasa: A lokacin cin abinci, zaɓi nama, kifi ko kwai abinci. Umarni ƙarin kayan lambu don maye gurbin carbohydrates da sitaci, ɗauki cuku don kayan zaki.
Mai yiwuwa sakamako da sakamako masu illa
Abincin Kittenic ya yi imani da cewa za ku bi duk tukwici: Rage amfani da carbaydrate, haɓaka mai kitse kuma tabbatar da shan lita 4. Mugu da kyau halayen sau da yawa suna bayyana a cikin sabon shiga kuma galibi suna da alaƙa da rashin ruwa ko rashin bitamin. Tabbatar cewa kun sha da yawa kuma ku ci kyawawan abubuwan gina jiki. A gefen halayen na iya haɗawa da bayyanar:
- Rashin damuwa alama alama ce ta karancin magnesium. Rage sau da yawa a daddare ko da safe. Don kawar da ƙwararrun masu sana'a, yana da kyau a cika ma'aunin ruwan gishiri da ɗaukar ƙari tare da Omega-3 acid.
- Maƙarƙashiya. Yanayin da ya faru na abin da ya faru shine rashin nutsuwa. Warware matsaloli zuwa farfajiya: Skyara amfani da ruwa. Idan baku taimaka ba, dole ne ku yi amfani da abubuwan motsa jiki ko karuwar amfani fiber.
- Kara bugun zuciya. Fara polyvitam tare da alli da magnesium, ƙari tare da creatine monohyddrate. Kasancewar Dyspepsia yana haifar da zafin ciki, mai tsami belching, ƙwannafi. Idan irin waɗannan bayyanar cututtuka suka bayyana, yana da daraja kadan kokarin iyakance amfani da mai.
- Itching, scabies. Suna faruwa ne saboda haushi fata da acetone, wanda ya bar jiki da baya. Yi ƙoƙarin ɗaukar wanka sau da yawa, zaɓi tufafin da basu dace da jikinku ba.
Sakamakon na Ketone rage
A cikin makonni 2 na abinci mai gina jiki na Katolika, a cewar karatu don rage nauyi, an lura da halaye masu zuwa:
- asarar abinci;
- nauyi asara 3-7 kg;
- ƙara yawan aiki;
- Inganta mai kula da hankali;
- Kawar da bacci na bacci.
Sakamakon sakamako na abinci mai gina abincin mai:
- maƙarƙashiya,
- Tashin zuciya a ranar farko,
- tsokoki na tsoka.
Abincin KeTe abinci don asarar nauyi yana da kyau, amma masana ba sa ba da shawarar riƙe shi don babbar wata. Yana da lahani kawai don amfani da ɗan gajeren abinci, kuma lokacin juyawa zuwa ci gaban abinci na yau da kullun na iya haifar da haɓaka Ketoatidosis, lalatacce da tsarin. Na gode da hankalinku!