The Ultimate Keto Diet Guide yeKukurumidza Kureruka Kureruka

Kana iwe uchitsvaga chikafu chinogona kukubatsira kuti uremerwe uremu nekukurumidza, chikafu che ketogenic (kana keto chikafu) chakakosha kufunga. Ichi chikafu chakaderera-carb, chine mafuta akawanda chave kuwedzera mukurumbira mumakore achangopfuura nekuda kwekugona kwayo kubatsira vanhu kuderedza uremu nekukurumidza ichipa humwe hutano. Muchikamu chino, tichapa gwara rakazara rekudya kwe keto, kusanganisira kuti chii, kuti inoshanda sei, uye matipi ekubudirira.

Chii chinonzi Keto Diet?

Kudya kwe ketogenic chikafu chine mafuta akawanda, chiri pakati nepakati-protein, chakaderera-carb icho chakatanga kugadzirwa muma1920s kubatsira kurapa pfari muvana. Kudya kwakawanikwa kunoshanda mukuderedza pfari uye kubvira ipapo kwakadzidzwa nekuda kwekugona kwayo kubatsira nekuonda, chirwere cheshuga, uye mamwe mamiriro ehutano.

Chinangwa chikuru chekudya kweketo ndechekuita kuti muviri wako upinde mumamiriro e ketosis, uko unopisa mafuta ehuni panzvimbo yemakhahydrates. Izvi zvinowanikwa nekuderedza zvakanyanya kudya kwako kwemakhahydrates uye kuwedzera kudya kwako kwemafuta ane hutano.

Ko Keto Diet Inoshanda Sei?

Paunodya macarbohydrates akawanda, muviri wako unoaputsa kuita glucose, iyo inobva yashandiswa simba. Nekudaro, kana iwe uchidzora yako carb kudya, muviri wako unofanirwa kuwana sosi nyowani yesimba. Apa ndipo panopinda ketoni.

Ketoni dzinogadzirwa nechiropa kana muviri wako usina glucose yakakwana yekushandisa simba. Paunodya kudya kwemafuta akawanda, muviri wako unotanga kupisa mafuta kuti uwane mafuta, izvo zvinotungamirira pakugadzirwa kweketone. Kana muviri wako uri mumamiriro e ketosis, unogara uchipisa mafuta ehuni, izvo zvinogona kutungamira kukurumidza kurasikirwa.

Mabhenefiti eKeto Diet

Mukuwedzera pakurasikirwa nekurema, kudya kwe keto kwakaratidzwa kupa humwe humwe hutano hunobatsira, kusanganisira:

1. Kuvandudzwa kwekutonga shuga yeropa
2. Kuderedza njodzi yechirwere chemoyo
3. Kuvandudzwa kwekugadzirisa basa
4. Kuwedzera simba mazinga
5. Kuderedza kuzvimba

Zvokudya Zvokudya paKeto Diet

Pamusoro pekudya kwe keto, iwe unofanirwa kutarisa nezvekudya chikafu chine mafuta ane hutano uye yakaderera mumacarbohydrates. Heano zvimwe zvekudya zvinobvumidzwa pane keto diet:

• Nyama nehuku
• Hove uye hove
• Eggs
• Zvigadzirwa zvemukaka zvine mafuta akawanda (semu cheese, butter)
• Nuts uye mbeu
• Low-carb miriwo (semuenzaniso broccoli, sipinashi)
• makotapeya
• Mafuta ane hutano (semuenzaniso mafuta omuorivhi, kokonati mafuta)

Zvokudya Zvokudzivisa paKeto Diet

Kuti uwane uye uchengetedze mamiriro e ketosis, unofanirwa kudzivirira chikafu chine macarbohydrates. Heano zvimwe zvekudya zvekudzivisa pane keto diet:

• Zvikafu zvine shuga (eg candy, soda)
• Zviyo (semu chingwa, pasta)
• Miriwo ine starchy (eg mbatatisi, chibage)
• Michero yakawanda (semubhanana, maapuro)
• Nyeredzi nemagumbe
• Zvokudya zvakagadzirwa

Kuronga Kwekudya paKeto Diet

Kuronga kwekudya kwakakosha pakubudirira pane keto. Heano mamwe matipi ekukubatsira kuronga chikafu chako:

• Tarisa pazvokudya zvine mafuta akawanda: Zvokudya zvako zvinofanira kuva nemafuta ane utano, mapuroteni ane mwero, uye mashoma emacarbohydrates. Ronga chikafu chako chakatenderedza chikafu chakaita senyama, hove, avocado, uye nzungu.
• Kugadzirira kwekudya: Gadzirira chikafu chako pachine nguva kuti uve nechokwadi chekuti une hutano hunogona kuwanikwa paunenge wavakuda. Iwe unogona zvakare kugadzira mabheti akakura ezvikafu uye woaomesa kuti ashandise gare gare.
• Shandisa keto-ushamwari mabikirwo: Kune akawanda keto-ane hushamwari mabikirwo anowanikwa online anogona kukubatsira kuronga chikafu chako. Tarisa mabikirwo akawandisa mumafuta ane hutano uye akaderera mumacarbohydrates.

Mazano ekubudirira paKeto Diet

Heano mamwe matipi ekukubatsira iwe kubudirira pane keto diet:

• Chengetedza macros ako: Zvakakosha kuti uchengetedze kudya kwako kwemakhahydrates, mapuroteni, uye mafuta kuti uve nechokwadi chokuti uri kugara mukati memiganhu yakakurudzirwa yekudya kwe keto.
• Gara uine hydrated: Kunwa mvura yakawanda kunogona kukubatsira kuti urambe uine hydrated uye kuderedza dambudziko rekuvhara, izvo zvinowanzoita rutivi rwekudya kwe keto.
• Iva nemoyo murefu: Zvinogona kutora mavhiki akati wandei kuti muviri wako ugadzirise kune keto kudya uye kuti iwe utange kuona mhinduro. Iva nemoyo murefu uye urambe wakadaro.
• Usanyanya kuomesera: Kunyange zvakakosha kuti udzivise chikafu chakanyanya-carb, usanyanya kudzora nekudya kwako. Zvibvumire iwe kumwe kuchinjika uye kushivirira nguva nenguva.

Zvakajairwa Kukanganisa Kudzivirira paKeto Diet

Heano mamwe zvikanganiso zvakajairika kudzivirira kana uchitevera keto kudya:

• Kusawana mafuta ane hutano akakwana: Muviri wako unoda mafuta ane hutano kuti ushande nemazvo, saka ita shuwa kuti uri kuwana anokwana iwo mukudya kwako.
• Kudya mapuroteni akawandisa: Kudya mapuroteni akawandisa kunogona kukudzinga mu ketosis, saka ita shuwa kuti uri kuwana kuenzana kweprotein nemafuta mukudya kwako.
• Kusawana fiber yakakwana: Nekuti keto kudya kwakaderera mumacarbohydrates, inogona kunge yakaderera mufiber zvakare. Ita shuwa kuti uri kuwana fiber yakakwana kubva kune isiri-starchy miriwo uye zvimwe zviwanikwa.
• Kusanwa mvura yakakwana: Kuramba uine hydrated kwakakosha pakudya kwe keto, saka ita shuwa kuti uri kunwa mvura yakakwana zuva rese.

Mhedzisiro Yakashata yeKeto Diet

Kufanana nekudya kupi zvako, kudya kwe keto kunogona kuva nemigumisiro. Heano mamwe eanonyanyozivikanwa:

Keto flu: Vamwe vanhu vanoona zviratidzo sefuruwenza mumazuva mashoma ekutanga ekudya keto. Zviratidzo izvi zvinogona kusanganisira kutemwa nemusoro, kuneta, uye kusvotwa.

• Constipation: Nekuda kwekuti keto yekudya yakaderera mufiber, inogona kukonzeresa kuvharwa mune vamwe vanhu.
• Mhepo yakaipa: Kana muviri wako uri muchimiro che ketosis, unoburitsa ketoni, izvo zvinogona kukonzera mweya wakashata.
• Kuwedzera nyota: Nokuti keto kudya kunogona kukonzera kupera simba, vamwe vanhu vanogona kuwedzera nyota.

Maziviro Ekuziva Kana iyo Keto Diet Yakakunakira Iwe

Kudya kwe keto kunogona kushanda pakuderedza uremu nekuvandudza mamwe mamiriro ehutano, asi hazvina kunaka kune wese munhu. Hezvino zvimwe zvinhu zvekufunga usati watanga keto diet:

• Taura nachiremba wako: Usati watanga chero chikafu chitsva, zvakakosha kutaura nachiremba wako kuti ave nechokwadi chekuti zvakachengeteka kwauri.
• Funga nezvemararamiro ako: Kudya kwe keto kunogona kunetsa kutevedzera, saka funga kana iri yakanaka kuenderana nemararamiro ako.
• Funga nezvezvinangwa zvako: Kana chinangwa chako chiri kukurumidza kupera uremu, keto yekudya inogona kunge iri sarudzo yakanaka kwauri. Zvakadaro, kana uchitsvaga chikafu chenguva refu, chinogara chiripo, panogona kunge paine dzimwe sarudzo dzinonyatsoenderana nezvido zvako.

Inowanzobvunzwa Mibvunzo (FAQs)

Ko keto diet yakachengeteka here?

Kudya kwe keto kunogona kuve kwakachengeteka kune vanhu vazhinji, asi zvakakosha kutaura nachiremba wako usati watanga, kunyanya kana uine chero mamiriro ehutano.

Huremu hwakadii hwaungatarisira kurasikirwa pakudya kwe keto?

Huwandu hwehuremu hwaunogona kutarisira kurasikirwa nekudya kwe keto hunoenderana nezvinhu zvakawanda, kusanganisira uremu hwako hwekutanga, kuti unotevera sei kudya, uye kuti unoita maekisesaizi akawanda sei.

Unogona kudya carbs pane keto diet?

Nepo iwe uchifanira kudzikamisa kutora kwako macarbohydrates pane keto chikafu, iwe unogona kuramba uchidya mamwe macarbs zvine mwero. Miriwo isina-starchy, semuenzaniso, inobvumirwa pakudya.

Chii chaunogona kudya kwemangwanani pane keto diet?

Dzimwe keto-ushamwari hwemangwanani sarudzo dzinosanganisira mazai, bhakoni, avocado, uye low-carb smoothies.

Iwe unofanirwa kugara kwenguva yakareba sei pakudya kwe keto?

Hurefu hwenguva yaunofanirwa kugara pakudya kwe keto zvinoenderana nezvinangwa zvako uye zvaunofarira. Vamwe vanhu vanotevera kudya kwemavhiki kana mwedzi mishomanana, asi vamwe vachitevera kwemakore.

Ko keto kudya kwakakodzera kune vanodya miriwo kana vegans?

Kunyange zvazvo kudya kwe keto kunogona kuva kwakaoma kune vanodya miriwo uye vegans, zvinokwanisika kutevera kudya pakudya kwekudyara kwekudyara nekunyatsoronga.

Unogona here kunwa doro pane keto diet?

Kunyange zvazvo mamwe marudzi edoro achibvumirwa pane keto kudya mukuenzanisa, zvakakosha kuchengeta mupfungwa kuti doro rinogona kukanganisa zvinangwa zvako zvekurasikirwa.

Kudya kwe keto kunogona kuve nzira inoshanda yekuderedza uremu nekukurumidza uye kugadzirisa hutano hwako. Nekudzikisa kudya kwako kwekabhohaidhiretsi uye nekuwedzera kudya kwako kwemafuta ane hutano, unogona kuisa muviri wako munzvimbo ye ketosis uye wotanga kupisa mafuta ehuni. Kunyange zvazvo kudya kunogona kuva kwakaoma kutevera, nekuronga kwakakodzera uye kugadzirira, unogona kubudirira kubudirira uye kunakidzwa nezvakawanda zvinobatsira zvekudya kwe keto. Zvisinei, kune vanhu vakawanda vasingakwanisi kuderedza uremu pasinei nezvose izvi. Vanhu vazhinji vasingakwanise kuderedza uremu nekudya kana kuomerwa nekurasikirwa uremu vanoenda kune uremu kurapwa kuti vawane nekukurumidza uye kwakabudirira mhedzisiro. Kana iwewo, uchinetseka kuderedza uremu zvisinei nemapurogiramu mazhinji ekudya, unokwanisa kusvika kunhamba dzaunoda pachiyero ne akabudirira uremu kurapwa muTurkey. Kuti uwane ruzivo rwakadzama nezve marapirwo ekuderedza uremu, unogona kutibata nesu.