Zakudya za Ketogenic, masiku 7, -3 kg

Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 1060 Kcal.

Zakudya za ketogenic (keto zakudya, ketosis zakudya) ndi zakudya zomwe zimachepetsa kwambiri chakudya chama carbohydrate. Amalowetsedwa m'malo ndi chakudya chokhala ndi mafuta ndi mapuloteni okha. Ntchito yayikulu ya njirayi ndikumanganso thupi msanga kuchokera ku glycolysis kupita ku lipolysis. Glycolysis ndi kuwonongeka kwa chakudya, lipolysis ndiko kuwonongeka kwa mafuta. Thupi lathu limapatsidwa zakudya zopatsa thanzi osati chakudya chokha, komanso ndi mafuta omwe amapezeka. Mphamvu m'maselo zimabwera chifukwa cha kuwonongeka kwa mafuta kukhala mafuta aulere ndi glycerin, omwe amasandulika kukhala matupi a ketone. Izi zimadziwika mu zamankhwala monga ketosis. Chifukwa chake dzina la maluso.

Cholinga chachikulu cha chakudya chochepa kwambiri ndi kuchepetsa thupi munthawi yochepa. Anthu ambiri otchuka amadya keto asanapite pagulu kuti akawonetse matupi awo. Omanga thupi nthawi zambiri amayesetsanso kugwiritsa ntchito njirayi asanachite zisudzo kuti achepetse mafuta.

Zakudya za Ketogenic

Kuti zakudya za keto zigwire ntchito, muyenera kuchepetsa kudya kwazakudya zanu za tsiku ndi tsiku mpaka 50 magalamu (pazipita 100 magalamu). Simungagwiritse ntchito zinthu zotere: chimanga chilichonse, zophika ndi zinthu zina zopangidwa kuchokera ku ufa woyera, zophika, pasitala kuchokera kumitundu yofewa ya tirigu, mbatata, beets, kaloti, nthochi, shuga mwanjira iliyonse, mowa. Sitikulimbikitsidwa kudya mphesa, nthawi zina mutha kudzipangira nokha pang'ono mwa zipatso zobiriwira.

Mukamapanga zakudya, muyenera kutsindika nyama yowonda, nyama ya nkhuku (yopanda khungu ndi mafuta), nsomba (chisankho chabwino kwambiri ndi nsomba ndi hering'i), nsomba (mussels, shrimp, nkhanu), kanyumba kanyumba kochepa kwambiri, kopanda kanthu yogurt, mazira a nkhuku ndi zinziri, tchizi, mtedza, mkaka wochepa wamafuta. Zamasamba, kupatula zomwe zatchulidwa mndandanda wazoletsa, sizingadye zoposa magalamu 40 nthawi imodzi. Muthanso kusiya zipatso zochepa pamenyu, choyambirira chiyenera kuperekedwa kwa zipatso za zipatso.

Tikulimbikitsidwa kuti tidye chakudya cha 4-6 patsiku ndikuwononga nthawi yayitali mofanana. Yesetsani kudya magawo ochepa ndikuwunika momwe mungapangire chakudya, komanso mafuta. Ngati mphamvu yakulemera kwazakudya ipitilira muyeso wa mayunitsi 2000, kuonda kungakhale kokayikitsa. Kuti zakudya zizigwira ntchito bwino, tikulimbikitsidwa kuti muchepetse kuchuluka kwa kalori tsiku lililonse mpaka 1500-1700.

Ponena za zakumwa, munthawi ya mtundu wa ketogenic ndikofunikira kumwa madzi oyera opanda mpweya. Izi zithandizira impso, zomwe zizigwira ntchito mpaka malire, kuchepetsa mwayi wamavuto nawo. Muthanso kumwa tiyi wamtundu uliwonse, khofi wakuda, masamba a zipatso ndi zipatso, zipatso zatsopano, infusions, mankhwala azitsamba, ma compote ochokera kumadzimadzi. Sungani zonse zopanda shuga.

Mukamaphika, mutha kugwiritsa ntchito mafuta a masamba (makamaka maolivi) pang'ono.

Sitikulimbikitsidwa kutsatira malamulo azakudya za ketogenic kupitilira sabata limodzi. Nthawi zambiri panthawiyi, masamba osachepera 1,5-3 kilogalamu owonjezera. Ndikuchuluka kwambiri kwa thupi, kuchepa thupi kumakhala kwakukulu.

Zakudya zamagulu a ketogenic

Chitsanzo cha zakudya za ketogenic masiku atatu

tsiku 1

Chakudya cham'mawa: mazira ophwanyidwa kuchokera ku mazira a nkhuku 2-3 ndi magawo a nyama yankhumba yophika, yophika poto wowuma kapena mafuta pang'ono.

Akamwe zoziziritsa kukhosi: kapu ya smoothie yopangidwa ndi mkaka wa amondi, kanyumba tchizi, zipatso ndi ma pinch angapo a vanila.

Chakudya chamasana: nsalu yoluka yophikidwa ndi tchizi ndi bowa pang'ono.

Chakudya chamasana: ma cashews ochepa kapena 2-3 walnuts.

Chakudya chamadzulo: Saladi yaku Mediterranean yopangidwa ndi feta tchizi, dzira lophika la nkhuku, maolivi angapo, masamba a letesi (mutha kudzaza ndi madontho angapo a maolivi).

tsiku 2

Chakudya cham'mawa: omelet yopangidwa ndi yolk imodzi ndi mapuloteni atatu a mazira a nkhuku ndi sipinachi, zitsamba, bowa, owazidwa tchizi.

Akamwe zoziziritsa kukhosi: nkhaka zingapo zatsopano.

Chakudya chamasana: Zakudya zophika za nkhuku ndi gawo la saladi wobiriwira wobiriwira wokhala ndi mafuta.

Zakudya zoziziritsa kukhosi masana: mipira ya tchizi yopangidwa ndi tchizi tofewa bwino, yogati wachilengedwe ndi ma pistachios odulidwa.

Kudya: nsomba ya saumoni (yokazinga kapena yophika) ndi broccoli wophika.

tsiku 3

Chakudya cham'mawa: dzira la nkhuku yophika; theka la avocado; chidutswa cha nsomba zophika; phwetekere, watsopano kapena wophika.

Akamwe zoziziritsa kukhosi: theka la mphesa kapena zipatso zina.

Chakudya chamasana: Ng'ombe yowuma yowuma komanso chidutswa cha tchizi.

Chakudya chamasana: magalamu 30 a maamondi.

Chakudya chamadzulo: kanyumba kanyumba kochepa mafuta kokhala ndi yogurt yopanda kanthu.

Zotsutsana ndi zakudya za ketogenic

  1. Zakudya za ketogenic siziyenera kugwiritsidwa ntchito ndi anthu omwe ali ndi mavuto akulu ndi matumbo ndi ziwalo zina zam'mimba, omwe amadwala matenda ashuga amtundu uliwonse.
  2. Ndizoopsa makamaka kwa odwala matenda ashuga kutsatira keto, chifukwa matupi a ketone amayambitsa kuchuluka kwa shuga m'magazi.
  3. Komanso kulumikizana motsata malangizowo - nthawi ya mimba ndi mkaka wa m'mawere, kusokonekera kwa impso, chiwindi ndi ziwalo zina zofunikira zamkati.
  4. Zachidziwikire, ana ndi okalamba safunika kudya keto.
  5. Kuphatikiza apo, njirayi sikhala chisankho chabwino kwa anthu omwe akuchita nawo ntchito yamaganizidwe. Kuchepa kwa shuga komwe kuwonedwa pamene njira ikutsatiridwa kumatha kusokoneza kagwiridwe ka ubongo.
  6. Musanayambe moyo malinga ndi malamulo azakudya, ndibwino kuti mupemphe upangiri kwa akatswiri oyenerera.

Ubwino wa zakudya za ketogenic

  • Pa chakudya cha ketogenic, kuchuluka kwamafuta amafuta ndi kuchuluka kwa mafuta kumachepa kwambiri. Chifukwa chake, cellulite imazimiririka kapena imachepa, thupi limasokonekera, minofu imapeza mpumulo.
  • Zachidziwikire, zotsatira za chakudyacho zikhala zogwira mtima kwambiri ndipo ziziwoneka posachedwa ngati simuiwala zakulimbitsa thupi. Lumikizani osachepera kuchuluka kwa ma gymnastics, ma aerobics kapena zolimbitsa thupi zina zomwe mumakonda, ndipo mudzadabwitsidwa kosangalatsa ndikusintha komwe kudzachitike mthupi lanu.
  • Ngati mutuluka bwino pamalowo, ma kilogalamu omwe atayika sadzabwerera kwa nthawi yayitali.
  • Nkhani yabwino ndiyakuti simuyenera kusowa chakudya. Chifukwa cha kuchuluka kwa chakudya chamapuloteni pa menyu, mudzakhala okhuta nthawi zonse.

Zoyipa zamagulu a ketogenic

  1. Ndikoyenera kudziwa kuti panthawi yotsatiridwa ndi njira yotereyi, mavuto okhudzana ndi matumbo amatha chifukwa cha kusowa kwa fiber. Kuti muchepetse kukhumudwa, tikulimbikitsidwa kugula fiber mu mawonekedwe a ufa ku pharmacy ndikuwonjezera pang'ono pazakudya zomwe mumadya. Ndi bwino kuwonjezera CHIKWANGWANI ku kefir, yoghurt, yoghurt kapena zina thovu mkaka mankhwala. Zimathandizanso kudya chinangwa pamimba yopanda kanthu, kumwa beetroot watsopano komanso osapatula mafuta a masamba pazakudya.
  2. Mavuto akudya amathanso kuchitika chifukwa chodya kwambiri mapuloteni ndi zakudya zamafuta, zomwe sizingasangalatse thupi lanu. Ngati pali kuphulika, kudzimbidwa kwakhala "mlendo" pafupipafupi, ndibwino kuti muzidya muzipatsanso mphatso zachilengedwe (mwachitsanzo, kabichi ndi mphesa zobiriwira).
  3. Choyipa china cha zakudya za keto ndikuchepa kwa shuga, komwe thupi limakumana nalo ndi njirayo. Izi zimabweretsa kufooka, kutaya mphamvu, kutopa, ndi zina zambiri. Thupi limatha kuchita ndi ketosis mosayembekezereka. Samalani kuti musayambitse matenda.
  4. Zomwe thupi limachita zimatha kuchitika chifukwa cha kupangika kwambiri kwa matupi a ketone, omwe amakhala ndi mankhwala a acetone. Ngati matupi a ketone ochulukirachulukira, amatha kuyambitsa ketoacidosis (kusokonekera kwa kagayidwe kake). Chifukwa chake, madokotala amalimbikitsa kuti akhale tcheru ndikudziwa nthawi yoti asiye, kutsatira keto zakudya.

Kugwiritsanso ntchito zakudya za ketogenic

Ngati mukumva bwino ndipo njira ya keto ikukuyenererani, koma mukufuna kutaya mapaundi ochulukirapo, mutha kuyambiranso kudya mwezi umodzi. Tsopano, ngati kuli koyenera komanso kofunidwa, mutha kuwonjezera masiku ake mpaka masiku 14. Malinga ndi mfundoyi, kuwonjezera sabata kapena awiri, pakapita nthawi (ngati mungafunike kutaya kunenepa kwambiri), njira ya ketogenic ikhoza kutsatiridwa kwa miyezi iwiri (koma osapitilira!).

Siyani Mumakonda