Abincin cin abinci (ko rage cin abinci na gajere) shine karancin carb, abincin mai mai mai da ke samar da fa'ida da yawa ga jiki.
A zahiri, yawan karatu suna nuna cewa wannan nau'in abinci zai iya taimaka muku rasa nauyi da inganta lafiyar ku.
Abincin Ketorogenic na iya zama da amfani yayin maganin ciwon sukari, ciwon daji, epilesy da cutar Alzheimer.
Ga cikakken bayani da aka shirya zuwa abinci na Keto don masu farawa.
Mene ne tsarin abinci na Ketitenic?
Abincin Ketorogenic ne mai ƙarancin carb, abincin mai mai da ke da kamannin abinci da yawa da ƙananan abinci na ATkins da Carb Carb.
Ya ƙunshi rage haɓakar ƙwayar carbohydrate da maye gurbinsu da mai. Wannan raguwa a cikin carbohydrates yana sanya jikin ku cikin wani yanayin rayuwa da ake kira Ketosista.
Lokacin da wannan ya faru, jikinka ya zama mai inganci sosai a ƙona kitse don makamashi. Hakanan yana canza mai a cikin kenes a hanta, wanda zai iya samar da makamashi zuwa kwakwalwa.
Abincin Kitengenic na iya haifar da gagarumin raguwa a cikin sukari na jini da matakan insulin. Wannan, tare da karu na Kiton, yana samar da wasu fa'idodi na kiwon lafiya.
Ƙarshe: Abincin KeTe shine ƙaramin carb, abincin mai mai yawa. Yana saukar da matakan jini da matakan insulin kuma yana canzawa da metabolism na jikin mutum daga carbohydrates zuwa mai da ketones.
Yawancin nau'ikan abinci na cin abinci
Akwai bambance-bambancen abinci da yawa, gami da:
- Matsakaicin tsarin abinci. Wannan itace mai ƙarancin carbohydrate, furotin matsakaici, abincin mai. Yawanci ya ƙunshi mai 70%, furotin 20% na furotin da 10% carbohydrates kawai.
- Abincin Ketogenica. Wannan abincin ya haɗa da lokutan babban carbohydate re-carbohydate, kamar su kwanaki 5 kerogenic ya biyo bayan kwanaki 2 masu girma.
- Abincin Kittenic. Wannan abincin yana ba ku damar ƙara carbohyddrates yayin aikin ku.
- Babban furotin Ketogenic. Ya yi kama da daidaitaccen abinci na cinta, amma ya haɗa da ƙarin furotin. Matsakaicin shine yawanci kitse na 60%, furotin 35% da carbohydrates 5%.
Koyaya, kawai daidaitaccen abinci ne na cin abinci na cin abinci da babban furoten geogenic sosai. Hawan keke ko da aka yi niyya suna mafi yawan ayyukan ci gaba waɗanda aka yi amfani da su da 'yan wasa.
Bayanin a cikin wannan labarin da farko ya shafi daidaitaccen abinci na cin abinci, kodayake yawancin ka'idodin guda ɗaya suna amfani da sauran sigogin.
Ƙarshe: Akwai bambance-bambancen da yawa na abincin Keto. Matsayi na daidaitaccen abu shine mafi yawan bincike kuma yawancin shawarar.
Menene ketosis?
Ketosis wani yanayin rayuwa ne wanda jikinku yake amfani da kitse a matsayin tushen makamashi maimakon carbohydrates.
Wannan na faruwa ne lokacin da kuka rage yawan carbohydrate ta ta iyakance wadatar jikin ku na glucose (sukari), wanda shine babban tushen makamashi don sel.
Biye da abincin kititenic shine hanya mafi inganci don shigar da Kutobi. Gabaɗaya, don cirtar da ketosis, kuna buƙatar iyakance yawan ƙwayar carbohydrate zuwa kusan gram 20-50 a rana kuma ya haɗa da abinci mai, ƙwai da ops a cikin abincinku.
Hakanan yana da mahimmanci don rage yawan wadatar ku. Wannan saboda ana iya canzawa furotin cikin glucose lokacin da aka cinye shi da yawa, wanda zai iya rage juyawa zuwa ketosis.
Yin azanci Azumi na iya taimaka maka a cikin kestis sauri sauri. Akwai nau'ikan azumin lokaci-lokaci daban-daban, amma hanya mafi dacewa ta ƙunshi iyakance abincin abinci zuwa kimanin awanni 8 a rana da azumi don ragowar awanni 16.
Don ƙayyade ko kun shiga jihar ketoxosis, ruwan fitsari, fitsari da numfashi na numfashi wanda ya auna adadin ketons jikinku samar.
Wasu alamomin da zasu iya nuna cewa ka shigar da kete sun hada da karancin ƙishir, bakin busassun, urination akai-akai, da kuma rage yunwa ko cigaba.
Ƙarshe: Ketosis wani halin rayuwa ne wanda jikinku yake amfani da kitse a matsayin tushen makamashi a maimakon carbohydrates. Canza Abincinku da Azumi na tasirinku na iya taimaka maka a cikin ketis da sauri. Wasu maganganu da alamu na iya taimakawa wajen ƙayyade ko kun shiga ƙungiyar ketosis.
Abincin Kittenic na iya taimaka muku rasa nauyi
Abincin Kitogenic hanya ce mai tasiri don rasa nauyi da rage abubuwan hadari don cutar.
A zahiri, bincike ya nuna cewa tsarin abincin Kitetenic na iya zama mafi inganci don asarar nauyi azaman abinci mai ƙarancin abinci.
Me ya fi, abincin ya cika da cewa zaku iya rasa nauyi ba tare da kirga adadin kuzari ko bin diddigin abincinku ba.
Gujin guda na binciken 13 da aka samo cewa ƙarancin abinci mai ɗorewa ya fi kyau a ƙarshen nauyi na lokaci fiye da abinci mai ƙoshin mai. Mutane suna bin abincin KETO sun rasa matsakaicin kilogiram na 0.9 kg fiye da ƙungiyar mai cin abincin mai.
Haka kuma, kuma ya haifar da raguwa a cikin matsanancin jini da triglyceride matakan.
Wani nazarin tsofaffi 34 sun gano cewa wadanda suka bi wanda ya bi wani abinci na Ketogenic na makwanni 8 da suka rasa kusan sau biyar mafi girma fiye da waɗanda suka bi ƙarancin abinci.
Yawan Kettones, Rage sukari na jini da kuma ƙara insulin m insulin na iya taka rawar gani.
Ƙarshe: Abincin Ketogenic na iya taimaka maka rasa nauyi kadan fiye da abinci mai mai. Wannan zai sa ka ji cikakkiyar cikakkiyar rana.
Abincin Kittenic ga masu ciwon sukari da TemsiaBeunges
Ciwon sukari Mellitus yana halin canje-canje na rayuwa, matakan sukari na jini da kuma aikin insulin.
Abincin Kittenic na iya taimaka muku rasa mai da yawa, wanda yake da alaƙa da nau'in ciwon sukari na 2, predisabetes, da cututtukan m.
Nazarin da ya gabata na farko ya gano cewa abincin Ketorogenic ya inganta tunanin insulin ta hanyar 75%.
Smallaramin nazarin mata da ke da nau'in sukari na 2 waɗanda ke bin wani abinci na Ketogenic don kwana 90 musamman ya rage hemoglobin A1C.
Wani nazarin mutane 349 tare da nau'in ciwon sukari na 2 sun gano cewa waɗanda suka bi wani rage abincin KG sun rasa matsakaicin abinci mai zuwa 11.9 akan shekara 2. Wannan babbar fa'ida ce yayin la'akari da alaƙar tsakanin nauyin jiki da nau'in ciwon sukari na 2.
Menene ƙari, suma sun ɗanɗana ikon sarrafa sukari na jini, da kuma amfani da magungunan sukari na jini ya ragu tsakanin mahalarta a duk mahalarta.
Ƙarshe: Abincin Ketogenic na Iya Inganta Abinci na Insulin da kuma sa asarar mai, wanda ke ba da cikakken fa'idodin kiwon lafiya ga mutane 2 ko passiaBeestes.
Wasu fa'idodin abinci na cin abinci
Abincin Ketoenic haƙiƙa haƙiƙa ya samo asali azaman kayan aiki don magance cututtukan neurological kamar epilesy.
Nazarin ya nuna cewa abincin yana da amfani ga cututtuka da yawa:
- Cutar zuciya. Abincin Ketogenic na iya taimakawa wajen haɓaka abubuwan da ke tattare da kitse na jiki, HDL (mai kyau) cholesterol, karfin jini da matakan sukari jini.
- Ciwon kanser. Yanzu ana daukar abinci a matsayin mai aiki mai kyau na cutar kansa kamar yadda zai iya taimakawa jinkirin girma.
- Cutar Alzheimer. Abincin KeTe na iya taimakawa rage alamun cutar Alzheimer da saurin ci gaba.
- Fitsi. Bincike ya nuna cewa tsarin cin abinci na Kitetenic na iya haifar da raguwa a cikin seizures cikin yara tare da propilesy.
- Cutar Parkinson. Kodayake ana buƙatar ƙarin bincike, binciken ɗaya da aka gano cewa abincin yana taimakawa sauƙin bayyanar cututtuka na cutar Parkinson.
- Syndrome polycyastic. Abincin Kittenic na iya taimakawa ƙananan matakan insulin, wanda na iya kunna mahimmin matsayi a cikin PCOS.
- Raunin kwakwalwa. Wasu binciken suna ba da shawarar cewa abincin na iya inganta sakamako cikin raunin ruɗar kwakwalwa.
Koyaya, ka tuna cewa bincike a yawancin waɗannan yankunan sun fice.
Ƙarshe: Abincin Ketogenic na iya samar da fa'idodi da yawa na kiwon lafiya, musamman ga rayuwa, neurologicaly, ko cututtukan da suka shafi cututtukan ciki.
Abinci don kauce wa
Ya kamata ku iyakance yawan duk wani abinci mai yawa a cikin carbohydrates.
Ga jerin abubuwan abinci don rage ko kawar da abinci a kan abinci na Ketogenic:
- Samfuran dadi: Carbonated abin sha, ruwan 'ya'yan itace, ruwan' ya'yan itace, smoothies, da wuri, ice cream, kyandir, da dai sauransu.
- Hatsi ko taurari: samfuran tushen alkama, shinkafa, taliya.
- 'Ya'yan itace: dukkan' ya'yan itace sai karamin rabo daga berries kamar su strawberries
- Wake ko legumes: Peas, wake, lentil, chickpeas, da sauransu.
- Tushen kayan lambu da tubers: dankali, dankali, karas, parsnips, da sauransu.
- Kyakkyawan mai ko abinci mai yawa: abinci mai ƙarancin mai, suturar salatin da condimes
- Wasu condiman
- Fats marasa kyau: mai kayan lambu mai tsauri, mayonnaise, da sauransu.
- Barasa: giya, giya, ruhohi, abubuwan sha
- Kayan abinci masu cin abinci kyauta: alewa, synrups, puddings, sukari mai siyar da kayan zaki da kayan zaki, da sauransu.
Ƙarshe: Guji abinci mai tushe na carbohydrate kamar hatsi, sukari, legumes, shinkafa, dankali, alewa, Juice da ma yawancin 'ya'yan itatuwa.
Waɗanne abinci ne za ku ci?
Ya kamata ku kafa mafi yawan abincinku a kan abinci mai zuwa:
- Nama: jan nama, naman alade, sausages, naman alade, kaza, Turkey
- Fatty kifi: mackerel, herring, wanzuka, kifi, salmon, tuna
- Ƙwai: kaji da quail qwai
- Man shanu da kirim: Organic man shanu da kirim mai nauyi
- Cuku: Cokar cuku mai lorese kamar cheddar, goat, cream, shuɗi ko mozzarella
- Kwayoyi da tsaba: almon, walnuts, tsaba na flax, tsaba, tsaba na chia, da sauransu.
- Mai lafiya: karin man zaitun man zaitun, man kwakwa da man avocado
- Avocado: Avocados duka ko freshly sanya guacamole
- Kayan lambu mara nauyi: Green kayan lambu, tumatir, albasa, barkono, da sauransu.
- Kayan yaji: gishiri, barkono, ganye da kayan yaji
Zai fi kyau a kafa abincin abincin ku a gaba ɗaya, abinci mai saiti guda ɗaya.
Ƙarshe:Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocado and plenty of low-carb vegetables.
Samfurin Samfura na mako 1
Don taimaka muku farawa, ga wani samfurin abinci na cin abinci na cin abinci na cin abinci na Kitetenic shirin na mako guda:
Littinin
- Kalaci: Kayan lambu da kwai kwai da tumatir
- Cin abinci na tsakar rana: salatin kaza da man zaitun, festa cuku, zaituni da gefen abinci
- Dina: kifi tare da bishiyar bishiyar bishiyar bishiyar bishiyar a cikin man shanu
Talata
- Kalaci: kwai, tumatir, garuruwa da kuma alayyafo omelette
- Cin abinci na tsakar rana: almond madara, man shanu, gyada, alayyafo foda da milkshake tare da strawberberry da strawberry
- Dina: cuku tacos tare da salsa
Laraba
- Kalaci: Kwaya madara chia pudding tare da kwakwa da blackberries
- Cin abinci na tsakar rana: Avocado salatin tare da jatan lande
- Dina: Parmesan alade na parmesan, broccoli da salatin
Alhamis
- Kalaci: OMelette tare da Avocado, Salsa, barkono, albasa da kayan yaji
- Cin abinci na tsakar rana: dintsi na kwayoyi da kuma seleri sandunansu tare da guacamole da salsa
- Dina: Chicken cushe da pesto da kirim mai tsami da kuma gefen ricchini
Juma'a
- Kalaci: Greek yogurt na Greek, madara yogurt tare da gyada peanut, koko foda da berries
- Cin abinci na tsakar rana: tacos tare da letas da naman sa tare da yankakken kararrawa barkono
- Dina: Farin kabeji dafa tare da cuku da naman alade da kuma kayan lambu dauraye
Asabar
- Kalaci: Cheesecakes (Ba tare da gari ba) tare da blueberries da kuma kwano na dafaffen namomin kaza
- Cin abinci na tsakar rana: Noodle Salatin Zucchini da beets
- Dina: farin kifin dafa shi a cikin mai mai tare da kabeji da kuma kabeji Pine
Lahadi
- Kalaci: scrambled qwai tare da namomin kaza
- Cin abinci na tsakar rana: kaji da sesame tsaba da broccoli
- Dina: spaghetti squash tare da bolognese
Koyaushe gwada musantawa tsakanin kayan lambu da nama mai tsawo a tsawon lokaci, kamar yadda kowane nau'in yana ba da abubuwan gina jiki daban-daban da fa'idodin kiwon lafiya.
Ƙarshe: A kan abincin ketitenic, zaka iya cin abinci iri-iri da abinci mai gina jiki. Ba kwa buƙatar cin abinci kawai nama da mai. Kayan lambu muhimmin bangare ne na abinci.
Lafiya kere ciyes
Idan kana jin yunwa tsakanin abinci, anan akwai wasu ciyawar da aka amince da su ga abincin Ketogenic:
- kitse nama ko kifi
- cuku
- A dumin kwayoyi ko tsaba
- Kete Sushi
- zaituni
- daya ko biyu wuya-Boiled ko ƙura
- KeGe Bars
- 90% Chocolate Chocolate
- cikakken mai greek yogurt gauraye da kwaro man shanu da foda
- barkono barkono da guacamole
- strawberries da kuma cuku gida
- seleri tare da salsa da guacamole
- beaf jamy
- ƙananan rabo daga rago
Ƙarshe: Babban abun ciye-ciye na cin abinci na Keto sun haɗa da chunks na nama, cuku, zaitwai, ƙwai, kayan lambu da cakulan da cakulan duhu.
Sakamakon sakamako da yadda ake rage su
Kodayake abinci na Ketogenic yana da lafiya gaba ɗaya don yawancin mutane masu lafiya, ana iya samun wasu tasirin farko a lokacin daidaitawar jikin ku.
Akwai wasu hujjoji na yau da kullun game da waɗannan tasirin, waɗanda galibi ana kiransu a matsayin mura ta Keto.
Dangane da wasu rahotannin mutane na shirin abinci, yawanci yakan kare ne a cikin 'yan kwanaki.
Mafi yawan alamu na yau da kullun na KeTE mura sune zawo, maƙarƙashiya da amai.
Sauran karancin alamu na yau da kullun sun hada da:
- Ladan Cocin Ladun da Rashin ƙarfi
- aikin tunani
- ciwon kai
- ƙara ji da yunwa
- Matsalar bacci
- kumallo
- rashin jin daɗi daga narkewar narkewa
- Rage aiki
Don rage wannan, zaku iya gwada abincin carb na yau da kullun don 'yan makonnin farko. Wannan na iya koyar da jikinku don ƙona ƙarin mai kafin yanke carbs gaba ɗaya.
Abincin Ketorogenic zai iya canza ruwan jikinka da ma'aunin ma'adininka, don haka ƙara gishiri a abincin ka ko kuma ɗaukar karin ma'adinai na iya taimakawa. Yi magana da likitanka game da bukatun abinci.
Lokacin fara abincin Keto, yana da mahimmanci a ci har sai kun cika kuma kada ku ƙuntata yawan kalori ku da yawa. Yawanci, yana haifar da sakamakon abinci na kititenic a cikin asarar nauyi ba tare da ƙuntatawa na kalori ba.
Ƙarshe: Yawancin sakamako masu illa daga fara abincin Ka'ide na iya iyakance. Kafin fara cin abincin Keto, gwada bin bayan cin abinci mara ƙanƙan da kullun da kuma karɓar kayan masarufi na 'yan makonnin farko.
Hadarin tsarin cin abincin
Tsawon lokaci mai ma'ana ga abincin kititenic na iya samun mummunan tasirin, gami da haɗari masu zuwa:
- matakan furotin furotin
- wuce haddi mai a hanta
- duwatsu duwatsu
- Rashin Ingantaccen Micronutrient
Wani nau'in magani da ake kira sodium-glucose cotransporter 2 (SGLT2) masu hana haɗarin ciwon sukari, yanayin haɗari wanda ke ƙara acidity na jini. Duk wanda ke shan wannan magani ya kamata ya guji abincin Keto.
A halin yanzu ana gudanar da ƙarin bincike don tantance amincin abincin na Keto. Faɗa wa likita game da shirin abincinku don ya iya yin zaɓin masu hikima.
Ƙarshe: Abincin KeTe yana da wasu tasirin sakamako wanda ya kamata ku yi magana da likitanka game da idan kuna shirin zama akan abincin na dogon lokaci.