Kitetenic (ketone, Keto) Abincin sanannen a yamma. Yawancin litattafai masu yawa sun sadaukar da ita, waɗanda magana game da ka'idodin abinci mai gina jiki da kuma izinin abinci. Kalmomin ƙa'idar cin abincin Keto ita ce rage adadin furotin da carbohydrates ta cinye, amma ƙara yawan mai.
Mai ban sha'awa! A karo na farko, ka'idodin abinci mai gina jiki, inda carbohydrates ke da iyaka kuma an maye gurbinsu da mai, ya bayyana a cikin 20s ƙarni na ƙarshe. Abincin da aka fara amfani dashi don kula da cututtukan neurological tare da burin rage yawan insulin da aka samar.
Mene ne tsarin cin abinci?
Abincin Keto ya ƙunshi rage yawan abincin carbohydrate. An ba ku izinin cinye fiye da gram 50 a rana. carbohydrates. Idan muka yi magana game da rabo, to, an tattara menu ta wannan hanyar (menene BZhu?):
- Fats - 70%;
- sunadarai - 20%;
- Carbohydrates - 10%.
Abincin Keto yana ba ku damar cin abincin da kuka fi so ba tare da ƙuntatawa ba. Don haka, kaza kaza da aka yarda da fata an yarda. Babban abu bai wuce adadin adadin carbohydrates ba.
Mai ban sha'awa! Daya daga cikin jinin "na cin abinci na Keta shine abincin ATkinsts, wanda kuma ya haifar da ƙuntatawa mai tsauraran cutar carbohydrate. Wannan hanyar rasa nauyi ya shahara tsakanin taurari a duniya. Shahararren mutane a Hollywood suna damu da abinci mai ƙarancin carb, wanda shine dalilin da ya sa suka ɗauki fifiko tsakanin hanyoyin asarar nauyi.
Abvantbuwan amfãni da rashin amfanin abincin Keto
Manufar samar da Ketone shine ƙirƙirar yanayi don samun adadin kuzari daga mai da sunadarai, maimakon carbohydrates. Wannan yana rage matakan sukari na jini Amma ba ya shafar ayyukan kwakwalwab. Sakamakon haka, mata da maza suna jin girma da rasa nauyi.
Amma wannan abincin ya dace Ba kowa bane. Yana da fa'idodi da rashin amfani da yakamata ayi la'akari.
Fa'idodin rage Ketone
Akwai kyawawan fannoni da yawa na abincin Ketoenic:
- Kuna iya cin abincin da kuka fi so ba tare da kirga adadin kuzari ko iyakance lokacinku ba. Ga mata, wannan hanya ce da ta dace don rasa nauyi, babban abin ba shine indulge a cikin wuri da Sweets ba.
- Taimaka wajen kawar da kuraje. Idan sanadin rashes na fata yana haɓaka matakan sukari na jini, to, na Ketone zai taimaka kawar da fatar.
- Yana rage haɗarin cutar kansa. Nazarin da aka nuna cewa yayin cin abinci na Ketane, tsari na kere na faruwa ne a cikin sel na ciwon daji, wanda ke haifar da mutuwar su. Haka kuma, rike matakan sukari na yau da kullun yana rage yiwuwar masu ciwon sukari da bugun jini, waɗanda suke da alaƙa da wasu nau'ikan cutar kansa.
- Yana taimaka wa mutane da epilesy. Abincin Keto yana haifar da ketosis, karuwa na Ketone a jiki, wanda rage rage karfin gwiwa a cikin mutane da epilesy.
- Yana kare kwakwalwa. Godiya ga binciken da masana kimiyya suka gano cewa abincin Ketitenic rage hadarin Haɓaka cutar Alzheimer, cutar Parkinson da sauran cututtukan ne na ciki da kwakwalwa.
Mai ban sha'awa! Abincin KeTe galibi ana kiranta abincin Meryl Streep. Dalilin ba shine sanannen 'yan wasan sun zama wanda ya kafa wannan hanyar rasa nauyi ba. Ta buga daya daga cikin manyan darulolin a fim din "ba cutarwa ba." Wannan fim ɗin yayi Magana game da yara da ke fama da su daga abubuwan da suka faru da ingantacciyar sakamakon amfani da abincin Ketitenic don bi da "musamman" yara.
Rashin daidaituwa na abincin Keto
Abincin Ketone ya dace da yawancin mutane idan duk ƙa'idodin lafiya cin abinci suna biye. A cikin lokuta na musamman, illa sakamako na iya faruwa:
- saurin bugun zuciya;
- maƙarƙashiya;
- rage jimrewa;
- narkewar narkewa;
- avitaminosis;
- mara dadi wari na acetone daga jiki ya yi iska.
Wadannan sakamako masu illa sun bayyana, a matsayin mai mulkin, ko dai lokacin da menu ba daidai ba ne, ko kuma lokacin da akwai tsauraran al'adun. Yi gargadin bayyanar Kuna iya ƙara yawan ruwan da kuka sha, ɗauki wuraren da multivitamin da aka haɗa da alayyafo, kabeji da cucumbers a cikin abincin ku.
Karatun
Kafin fara kowane abinci, ya kamata ka nemi likitanka don gano yiwuwar contraindications. Dole ne jiki ya kasance a shirye don canza abincinku. Kuma ya fi kyau a fara rasa nauyi a cikin cikakkiyar lafiya, kuma ga mata - bayan ƙarshen haila.
Cikakken contraindications zuwa ga Ketone abinci sun haɗa da:
- ciki da lactation;
- ƙaramin shekaru;
- hauhawar jini;
- shan insulin ga ciwon sukari.
Yanayin Abun Yan Kasuwa
Don samun cikin ketis kuma tabbatar da abincin yana kawo sakamakon da ake so, tsaya ga Muhimmin dokoki:
- Sha har zuwa lita 4 na tsabtataccen ruwa kullun;
- guji ciye-ciye;
- Rage girman girman kullun;
- Ku ci sau 5-6 a rana har ku ji cika;
- Yi Wasannin Wasanni Minti 30 a kullun;
- dauki bitamin;
- Ku ci Greens kowace rana, wanda zai taimaka wajen tsarkake hanjin da hana ci gaban maƙarƙashiya;
- Haɗe mai da kwakwa mai sanyi a cikin abincinku na yau da kullun.
Tsawon lokacin abinci
Tsawon lokacin cin abinci ya dogara da manufofin da kuka sa wa kanku:
- Kwanaki 5 shine mafi ƙarancin lokacin, zaku iya rasa 3-4 kg;
- Kwanaki 14 - yana ɗaukar daga 4 zuwa 8 kilogiram;
- Watanni 3 shine tsawon tsawon abincin, yana ɗaukar kilogiram 10 zuwa 15.
Masana ba sa ba da shawarar kasancewa a kan cin abinci na dogon lokaci. Ya kamata a bi bisa ga wannan shirin:
- karo na farko - ba fiye da kwana 7;
- na biyu karo na biyu - ba fiye da kwanaki 14;
- A karo na uku - har sai an cimma burin da aka kayyade, amma ba fiye da watanni 3 ba.
Bayan kowace hanya kuna buƙatar ɗaukar wani wata. Wean Abincinku a hankali ta hanyar da grams 30 na carbohydres yau da kullun.
An yarda kuma an haramta abinci a kan abincin Keto
Lokacin ƙirƙirar menu, yi amfani da jerin izini. Ya hada da:
- kowane nama;
- kifin kifi;
- kwayoyi;
- kaji da quail qwai;
- m-madara madara;
- da madara kayayyakin;
- abincin teku;
- Inabi da lemu;
- Kayan lambu, amma ba fiye da 50 grams. a daya tafiya;
- Tea, kofi ba tare da sukari ba.
An haramta shi da cinye waɗannan samfuran:
- kayan gasa, Sweets;
- burodi;
- ayaba;
- Inabi;
- dankalin turawa;
- duk hatsi;
- trans fats.
Dangane da waɗannan jerin jerin, zaku iya ƙirƙirar menu na yau da kullun don mace ko mutum, la'akari da zaɓin dandano.
Abincin Keto: Menu na kowace rana
Lokacin da aka tattara menu na Keto, za mu ɗauki alamun matsakaici na Keto, zamu ɗauki matsi na uku zuwa ga abincin: na kwanaki 5, mako guda da kwanaki 14.
Menu na kwanaki 5
| Rana | Kalaci | Dina | Dina |
|---|---|---|---|
| 1 | Omelette tare da ganye, shayi | Turkiyya fillet tare da namomin kaza | Chicken casserole, ruwan lemu |
| 2 | 2 Boiled qwai, kofi | Kifi gasa a cikin tsare tare da kayan lambu | Cuye cuku casseerle, keefir |
| 3 | Nama Soufflé, Thuhu | Chicken nono a cikin miya tare da ganye | Boiled jatan lande, shayi |
| 4 | Chicken omelette, yogurt mai mai kitse | Miya tare da Meatballs | Kaya Soufflé, Tea |
| 5 | kwai da salatin zaitun | Naman suttura, salatin kayan lambu, shayi | Cheesecakes, madara |
Kashe abinci na Keto na kwanaki 7 (mako)
| Rana | Kalaci | Dina | Dina |
|---|---|---|---|
| 1 | Boiled kaza nono, barkono mai dadi | Naman sa tare da wake | Caesar salatin " |
| 2 | Cuku cuku omelette, orange | Boiled Veal, Salatin kayan lambu | Ratatoille, Tea |
| 3 | Gida cuku cuku, keefir | Turkey Stewed da Tumatir | Salatin kayan lambu, shayi |
| 4 | toast tare da cuku mai ƙoshin lafiya, kofi | Naman sa ta naman sa, cocin coleslaw | cuku mai yawa cuku, madara gasa |
| 5 | OMelette tare da cuku da ganye | Chicken skewers a kan skewers, kokwamba da tumatir salatin | Stewed Salmon, Tea |
| 6 | Cuku na gida, kofi | Marayu tare da kabeji, kokwamba da karas salatin | Kifi miya, dandano |
| 7 | Cheesecakes, kwayoyi | naman sa gasa a cikin tanda, sabo ne ceri tumatir | Alade Kebab, Tea |
Menu na kwanaki 14
| Rana | Kalaci | Dina | Dina |
|---|---|---|---|
| 1 | Cuku cuku omelette, orange | stewed squid, wake | burodi da cuku, kwayoyi, shayi |
| 2 | OMelette tare da turkey, shayi | guda na naman alade tare da kayan lambu | Cuku cuku cuku, shayi |
| 3 | Cheesecakes, kofi | Mussel, Salatin kabeji | CAESAR SABD, Kefir |
| 4 | Boiled qwai, Kefir | Ganyayyen kaji na nono, innabi | toast tare da cuku, shayi |
| 5 | Stewed Salmon, Tea | stewed naman alade, shayi | Salatin kayan lambu tare da kaza nono |
| 6 | Chicken casserole, shayi | Caesar salatin " | Kifi gasa a cikin tsare |
| 7 | Boiled qwai, ni innabi | Boiled Turkey, Rawatoille | Turkiyya a cikin tumatir manna, shayi |
| 8 | Cuku cuku casseerole, kwayoyi | Kifi tare da kayan lambu, shayi | OMelette tare da cuku da naman sa, ni innabi |
| 9 | Qwai tare da kore wake, kofi | Chicken kati, innabi | Nama Soufflé, Cuku |
| 10 | OMelette tare da cuku, shayi | Salatin na kaza nono, qwai da kokwamba | Cuye Cuku Caserole, Orange |
| 11 | toast tare da cuku, ruwan lemo mai tsami | Kebab na naman alade, salatin kasar Sin | kabeji-karas salatin, kifi |
| 12 | Kish Soufflé, Tea | Nama akan skewers, shayi | Cheesecakes, madara |
| 13 | cuku gida, cuku mai cuku, zuma | Duk wani salatin nama | Chicken draits a cikin miya |
| 14 | Cheesecakes, ni innabi | Veal stewed tare da kayan lambu | Cuye cuku casseerle, keefir |