Oko bangenayo ukulahlekelwa isisindo! Iidlo eziyaziwayo kwiiprotheni, eziyaziwa ngokuba zingabandakanyi i-carbohydrates, kwaye namhlanje siza kuthetha ngokutya kwamafutha! Ku mafutha. Siza kudla kunye nokuwaphula amafutha, oku kuyintloko yokutya phantsi kwegama elimangalisayo - ukutya kwe-ketogenic.
Ukutya umzimba
Njengoko uyazi, indlela efanelekileyo kakhulu yokutya kwenyama yethu i-carbohydrates. Isizathu sisilula - bahlukana ngokukhawuleza baze bathathe ifom ye-glucose, kwaye ingqondo yethu - i-sweetener engundoqo yomzimba, ayikwazi "ukucinga" ngaphandle kweshukela. Ukuba sinciphisa ukusetyenziswa kwee-carbohydrates ukusuka ngaphandle, umzimba uya kuqala ukuwakhupha kwiivenkile ze-glycogen. Kwaye kuza kwenzeka ntoni xa bephela? Okulandelayo kwiintetho ziya kuba ngamaphrotheni. Oko - mhlawumbi siza "kutya" ngokuyinhloko ukutya kokuprotein, okanye iiprotheni ziya kuqala ukukhishwa kwiimisipha. Imisipha "sinokuyigcina". Ukwenza oku, kufuneka uqeqeshwe nzima kwaye uphucule ukutya kwakho kunye namaprotini. Emva koko iiprotheni ziya kufuneka ukuze kuvuselelwe kwakhona, kwaye umzimba uya kufuneka ugqibe i-fat for its nutrition. Yiloo nto!
Ziziphi ietoni?
Xa amafutha ahlukana, iimveliso zokuqhekeza kwazo zenziwa - i-ketone, kwaye umzimba ngokwawo ungena kwisigaba se-ketosis. Ietononi zinetyhefu, ngoko kufuneka ukwazi ukuziphatha. Esinye sezibonelelo zesondlo se-ketogenic sokulahleka kwesisindo kukuba ingqondo ivuyiswa ngokufaka indawo ye-carbohydrates yametone.
Kutheni iietoni ziyingozi?
Ietononi ziyingozi kunye nazo zonke i-toxin: zityhefu umzimba, zinika umthwalo omkhulu ezintsheni kunye nesibindi, zenze "indawo enomdaka". Nangona kunjalo, akusiyo nto into yokuba ukutya kwe ketogenic kuyathandwa ekwakheni umzimba - ngoko unokuzikhusela.
Indlela yokujongana neetoni?
- Kufuneka kunyuswe kwi-2 ilitha amanzi ahlambulukileyo. Oku kuya kubangela ukuba kususwe kumzimba weemveliso zokubola zeentlobo ezahlukeneyo.
- I-carbohydrates - nokuba ukutya kwethu okuncinci nge-carb ngaphandle kwabo abayi kwenza. Intlawulo ye-carbohydrate engancinci ayimiseli i-ketosis, kodwa yenza le nkqubo ikhuseleke. Ukongeza, ukusetyenziswa kwee-carbohydrates kuya kwenza ngaphandle kokulahlekelwa kwesisundu somzimba. Kule ndlela, isetyenzisi se-ketogenic sisetyenziswe. Ingundoqo yayo kukuba wenze iintsuku ezimbini ngeveki i-carbohydrate. Le mihla, izihlunu ziya kubuyiselwa kunye ne-glycogen.
- Uqeqesho - umsebenzi osebenzayo ukhuthaza ukususwa ngokukhawuleza kwemveliso yokubola yomzimba wabo, kwaye ukhawuleze inkqubo yokutshisa amafutha.
Imenyu
Imenyu yesondlo se-ketogenic yabalindi abaninzi, eqinisweni iqulethe ubuninzi beAdepses. Kwezinye iimeko oku kukhokelela ukwanda kwinqanaba le-cholesterol, kwezinye - ukuhla kwe-cholesterol. Kwimeko nayiphi na into, kuya kuba nohanahanisi ukutsho ukuba awudli othosiweyo nonke kwaye upheke yonke into yeso sibini. Ngoko, ukutya kwethu, kule ngcamango, akuyi kutshintsha kakhulu inkambo yezinto.
Ukutya kwasekuseni sinikela ukwenza amaqanda aqhekezayo amaqanda ama-2, utamatato kunye nemifino. Ukutya kwasemini - isitshalo semifuno kunye nenyama, ushizi kunye nesaladi. Ukwenza oku, thatha i-100g yokuxuba yemifuno egciniweyo, i-100g yenyama, i-40g yeeshizi, amaqabunga ambalwa e-lettuce kunye nekhukhamba.
Ukutya, u-fry 200g we-capelin, 1 iqanda kwaye ulungiselele isaladi yamakhukhamba, i-lettuce, itamatato. Ngaphambi kokulala, sidla i-100 g ye-cottage cheese.
Ngomoya ofanayo, unokwenza imenyu yeentsuku ezi-5 (iintsuku ezingama-2 zihamba kwi-carbohydrate), imeko ephezulu-kwiintsuku eziphantsi kwe-carb, intlawulo ye-carbohydrate ayifanele ifike kwi-30 g.
Isikhokelo soMqala
Ukuze ulandele indlela yokulahlekelwa ubunzima kunye nokutya kwe ketogenic, kufuneka ulungiselele ngokufanelekileyo. Enye yemithombo epheleleyo kakhulu yolwazi iya kuba yincwadi kaLyle McDonald ngokutya kweetogenic - I-Cetogenic Diet: Isikhokelo esipheleleyo se-Dieter noMsebenzi .