Umzimba usebenzisa izinto ezivela ngaphandle, iiprotheni, amafutha kunye ne-carbohydrates, ukuvelisa amandla nokuvuselela. I-carbohydrate iyimithombo elula kakhulu yamandla. Ukuxhomekeka kuwo, umzimba uqala ukusebenzisa i-ketoni - umkhiqizo we-oxidation ye-acids e-fatty, kwaye ushise ngokukhawuleza iipilisi ezingaphezulu. Kulo mgaqo ukuba i- keto yokutya eyaziwayo isekelwe , imenyu yeyona nto iphezulu kubafazi.
Ukutya kunye nemigaqo yokutya keto
Ukusebenza kwe-keto yokutya kusekelwe kwinto yokuba i-carbohydrates-offrived organism iqala ukuwaphula ngamandla ngamandla amaprotheni namafutha. Nangona kunjalo, inkqubo yokucwangcisa iiprotheni inamandla kakhulu kangangokuba amandla abo okwaneleyo akwanele kuphela oku, kwaye umthombo omkhulu wamandla ebalulekileyo kwimisebenzi yimizimba, okanye ngokuthe ngqo, ietoni ezivela kubo. Ngaphezu koko, umzimba usetyenziswa kule meko kungekhona kuphela amafutha afumaneka ngokutya, kodwa kunye nalawo asele aqokelelwa ngumzimba.
Ukutya kwe-keto yokutya kuxhomekeke kakhulu ekudleni kwamaprotheni (inyama, intlanzi, i-offal, ushizi, i-cottage cheese, i-nut, imifuno neminye imifuno nayo ivumelekile- iklabishi, ukhukhamba, i-zucchini - ukuya kwi-100 g ngosuku), kwaye oku kutya akuncinci kakhulu kwi-calorie kunye ne-fat content ufuna, ngoko umntu akahluphekanga ngenxa yindlala. Oku kuyinzuzo enkulu yale meko. Nangona kunjalo, ukunyanzelwa kwe-carbohydrates kuxhomekeke kakuhle kakhulu, kwaye ngenxa yolu hlobo ukutya okunokubangela ukuba kunzima ukugcina. Ukunciphisa uxinzelelo lwezinto zokutya ezikhokelela ekuphazamiseni, kunye nobungozi bawo, oogqirha bacebisa ukusebenzisa i-cyclic version ye-keto yokutya.
Uhlobo oluthile lwe-keto yokutya lunikeza enye indlela ye-low-carbohydrates kunye neentsuku ezingekho ze-carbohydrate. Oku kutya kukunceda ukunciphisa umzimba ngokukhawuleza, kodwa ngelo xesha ugcine ubunzima besisipha. Ukongezelela, i-cyclic keto yokutya ayiyingozi kumzimba, ngenxa yokuba ukupheliswa ngokupheleleyo kwe-carbohydrates kungaholela kwiingxaki ezinzulu ngamathumbu kunye neentso.
Imenyu yeveki ye-keto-yokutya yabasetyhini ibandakanya:
- i-cottage ushizi, ham, amaqanda, isonka esisomileyo esomileyo - kwisidlo sasekuseni;
- inyama ephekiweyo okanye ukutya kwezilwanyana zasemanzini - kwisidlo sakusasa sesibini;
- isobho se inyama kunye neklabishi, i-zucchini, i-anyanisi kunye nemifuno - ngesidlo sasemini;
- Amantongomane okanye ushizi - kwi-snack;
- i-cutlets ye-steam nemifuno yesaladi-yokutya.
Izihlandlo ezimbini ngeveki kuvunyelwe ukuba zibandakanye ekudleni ukuya kwi-100 g yeemveliso ze-carbohydrates - okusanhlamvu, amajikijolo, imifuno.
I-Keto yokutya kunye nokuzivocavoca - imenyu yeveki
Ukutya okuphantsi kwe-carbohydrate kunye nomxholo weprotheni ephezulu kuhlanganiswe ngokupheleleyo nemithwalo yemvelo ekunceda ukudala imifanekiso emihle yemidlalo. Kule meko, ukutya kukutshintshile - ngaphambi koqeqesho, kufuneka udle ukutya kwe-carbohydrates, ngenxa yokuba ezifunekayo ukunikezela amandla kumasipha asebenzayo.
Imenyu esondeleyo ye-keto-yokutya ekusebenzeni ngokomzimba:
- i-omelette kunye nemifuno - kwisidlo sokuqala;
- imifuno kunye ne-steak - okwesibini;
- imifuno kunye neentlanzi - kwisithathu;
- inkukhu ebilisiwe, imifuno, i- kefir - isidlo sokugqibela;
- imifuno, inyama okanye intlanzi, 30 g yerayisi yasebilisiwe ebilisiwe - ukutya phambi kokuzivocavoca;
- iprotein ye-cocktail - emva koqeqesho.
Iingxaki zokutya keto
Ukutya kunye nenani elikhulu lokutya kwamaprotheni kunye nomxholo ophantsi kakhulu wemifuno kubangela iingxaki emsebenzini weentlungu, ezinokubangela izifo ezinzulu. Ukuze ugweme oku, oogqirha bancoma ukuba bafake kwi-fiber yokutya, enokuthengwa ngohlobo lwe powder. Umxholo wee-carbohydrate kuwo uncinci kakhulu, kodwa ekusebenzeni kwamathumbu oku kubonelela ngokuqinisekileyo.
Abantu abaninzi bahleli
Inyaniso yokuba inkqubo yepololysis iqalisiwe, ibonisa i-acetone iphunga ebonakala kwi-dieter. Ukunciphisa, kufuneka usebenzise inani elongeziweyo lamanzi-3 ilitha ngosuku.
I-keto-yokutya eneengozi kunye namaxabiso amancinci amavithamini, ngoko ngexesha lokubambelela kwayo, iifommitha zifuneka.