Fatsan da muke jin tsoro a zahiri ba abin tsoro bane. Haka kuma, kitse ne wanda zai iya zama mataimakan ku akan hanyar zuwa siriri. Paradox? Ko kadan! Abincin ketone mara-carb shaida ce mai ƙarfi na wannan.
Abincin keto, ko rage cin abinci na ketone, ba sabon salo bane. An kirkiro shi kusan shekaru ɗari da suka gabata don kula da yara masu ciwon farfaɗiya. Abincin ya dogara ne akan kitse, wanda aka ƙara shi da matsakaicin adadin furotin da ƙaramin rabo na carbohydrates.
Asalin abincin
Carbohydrates sune babban tushen kuzari ga jikinmu. Shi ya sa, ta hanyar barin kayan zaki da abinci mai sitaci, za ku iya rasa kilo biyu. Abincin ketone ya ƙunshi ba kawai iyakance yawan abincin ku na carbohydrate ba, har ma da kawar da su gaba ɗaya. A wannan yanayin, zaku sami damar rasa kilo biyu, ko fiye da haka.
Yaya wannan yake aiki?
Bayan ya daina karbar carbohydrates, jiki yana sake gina metabolism, yana mai da kitsen babban tushen kuzari. A karkashin waɗannan yanayi, ketones (jikin ketone) ya fara samar da su daga mai, wanda shine tushen kuzari ga kwakwalwa da tsarin juyayi. Saboda haka sunan rage cin abinci - ketone.
Dukanmu muna son kayan zaki, amma yana da wahala mu bar su. Yana da wuya ga jiki ya fahimci cewa kuna barin carbohydrates na son rai, don haka ya fara kashe ajiyar gaggawa a cikin nau'in mai. Kuma muna buƙatar wannan, saboda sai mu fara rasa nauyi sosai.
A game da kwanaki 5-7 na babu carbohydrates a cikin abinci, jiki ya dace da wannan yanayin kuma ya fara tsarin ketosis. Fat ya zama babban tushen kuzari. Ko da ƙaramin adadin carbohydrates a cikin kwanakin farko zai fitar da jikin ku daga ketosis. Saboda haka, yana da mahimmanci kada ku yaudari kanku kuma kada ku ci kayan zaki, komai nawa kuke so.
Side effects
An yi imanin cewa a kan abincin keto zaka iya cinye tsakanin 20 zuwa 50 grams na carbohydrates kowace rana. Idan wannan adadi ya wuce 100 g, to ketosis ba zai yiwu ba, wato, jiki ba zai buƙaci ya canza gaba ɗaya zuwa mai a matsayin samar da makamashi ba. Wannan yana nufin za ku rasa nauyi a hankali.
Amma a gefe guda, don aiki mai kyau, sashin gastrointestinal namu yana buƙatar fiber (fibrous carbohydrates). Sau da yawa, lokacin da aka kawar da kayan lambu (fiber) gaba ɗaya daga abincin, matsaloli kamar maƙarƙashiya na iya tasowa. Sabili da haka, don kada ku cutar da kanku, har yanzu kuna buƙatar cin kayan lambu. Kawai zaɓi kayan lambu kore, kamar cucumbers ko latas.
Abinci
Tushen abincin shine fats da sunadarai. Babu carbohydrates, togiya za a iya sanya kawai ga kore kayan lambu a cikin adadin 20-50 g kowace rana.
Idan kun kasance sababbi ga abincin keto, ku sani cewa a farkon, yayin da jikin ku ke koyon amfani da mai don kuzari, yana da ma'ana don amfani da ƙarin furotin da ƙarancin mai (40% zuwa 60%). Amma daga mako na biyu muna ƙona furotin kuma muna ƙara kitse zuwa kashi 1/3 na furotin + 2/3 mai. Ana yin haka ne domin jikin da bai riga ya koma kitse ba, kada ya fara amfani da sunadaran tsoka a matsayin tushen kuzari.
Ba daidai ba ne cewa cin abinci na kalori ba shi da mahimmanci yayin bin abincin keto. Kamar yadda yake tare da kowane abu, ƙona mai yana buƙatar ma'auni mara kyau na makamashi, kuma dole ne ku ci ƙarancin adadin kuzari fiye da yadda jikin ku ke kashewa. Koyaya, bin cin abinci na keto a lokuta da yawa ya fi sauƙi fiye da, alal misali, ƙididdige yawan adadin kuzari - ya isa ya ware abinci mai ɗauke da carbohydrates da gina abinci galibi akan nama.
Ka'idoji na asali
- Kada ku yi sakaci da mai. Idan kun iyakance yawan abincin ku na carbohydrate, dole ne ku samar da madadin tushen mai, watau mai. Ainihin, za ku iya cin duk mai, kamar soyayyen kaza, kifi mai kitse, steaks, gabaɗayan ƙwai ko ƙwai, cuku, da sauransu. Amma yana da kyau a gwada cin abinci mai kyau, wanda aka samo a cikin mai (zaitun, sunflower, flaxseed, goro, sesame, masara), tsaba, avocados, zaituni;
- zabi barasa daidai. Ɗaya daga cikin fa'idodi da yawa na abincin keto shine cewa zaku iya sha barasa (a matsakaici, ba shakka). Zaɓi abubuwan sha waɗanda ke ɗauke da ƙarancin sukari, kamar rum, whiskey, brandy;
- sha isasshen ruwa. Dokar da dole ne a bi ba tare da shakka ba. Rashin ruwa na jiki yana haifar da mummunan sakamako, don haka ko da yaushe sami kwalban ruwa tare da ku;
- yi hakuri. Da farko, nauyin yana fitowa da sauri, amma wannan yana faruwa ne saboda ruwa maimakon mai. Ƙarshen yana ƙonewa a hankali, don haka kuyi haƙuri don kada ku daina zuwa rabi.
Misalin menu
- Abincin karin kumallo - 2 qwai soyayyen a cikin kayan lambu mai, 30 g cuku, 4 tube na naman alade ko brisket. Kofi tare da kirim mai nauyi.
- Abincin rana - babban koren salatin (letas, kokwamba, seleri), ado da 1 tbsp. l. cikakken mai mayonnaise, 180 g soyayyen kaza nono, 30 g cuku. Ruwa ko wani abin sha mara dadi.
- Abincin dare - 180 g na nama, gasasshen ko soyayyen, namomin kaza stewed da man shanu, broccoli. Ruwa ko wani abin sha mara dadi. Kofi tare da kirim mai nauyi.