Kowane yarinya yana ƙoƙari don samun lafiya da kyau jiki, manufa hips da bakin ciki kugu, model rabbai. Don yin wannan, masana abinci mai gina jiki sun ba da shawarar kawar da carbohydrates daga abincin ku da kuma ƙara yawan furotin da fiber. Abincin keto zai taimake ku tare da wannan, saboda wannan shine ka'idar da ke ƙarƙashinsa.
Abincin ya dade yana shahara tsakanin taurarin kasuwanci na Yammacin Turai. An fara amfani da shi don maganin farfaɗo. "Keto" yayi kama da abincin Atkins ko abincin Paleo, wanda ya samo asali ne daga tsohon. Babban fasalin abincin keto shine babban ingancinsa, wanda masana da yawa suka yi sharhi akai.
Basics da tsarin aiki
Domin duk abubuwan da ake bukata don shiga cikin jiki, kuna buƙatar cin abinci mai mahimmanci guda uku - sunadarai, fats, carbohydrates. Rabon su ya dogara da ko kuna rasa nauyi ko kiyaye nauyin ku.
Siffar bushewa ko cin abinci na ketogenic shine rage yawan cin carbohydrate. A wannan yanayin, jikinmu ya fahimci cewa tushen makamashi dole ne a samar da kansa kuma ya fara samar da analog na glucose - kwayoyin da ake kira ketones. Ƙarshen suna samuwa ta hanyar oxidation na fatty acids, wanda, bi da bi, ana ɗaukar shi daga mai subcutaneous.
Abin da aka halatta da abin da aka haramta
Masana abinci mai gina jiki suna haskaka ɗimbin samfuran samfuran waɗanda zaku iya ƙirƙirar abincin ku akan abincin keto maras-carbohydrate. Kuna iya buga wannan jeri kuma ku lika shi sama da teburin cin abinci. An halatta sun haɗa da:
- dabba da naman kaji - kaza, naman sa, naman alade;
- abincin teku - shrimp, squid, nau'in kifi iri-iri;
- qwai;
- kayan lambu da man zaitun;
- fiber - kayan lambu kore, kabeji, bishiyar asparagus, da dai sauransu;
- kwayoyi - walnuts, almonds, hazelnuts, gyada;
- kiwo kayayyakin - madara, gida cuku, man shanu, cuku;
- berries.
Cikakken jerin abincin da aka haramta sosai:
- abinci mai yawan sitaci;
- sukari kowane iri;
- daban-daban sweets - sanduna, cakulan, soda, kukis, ice cream, gasa kayan;
- margarine;
- kayan lambu - beets, karas;
- kowane nau'in 'ya'yan itace;
- barasa.
Babban abubuwan da ke cikin abincin keto sune kifi, nama, kiwo da abincin teku. Daga cikin duk abincin abinci, wannan yana da matsakaicin tsada.
Kuna iya tattara kwandon abinci bisa ga dandano, zaɓin farashin da ya dace da kanku.
Dokokin abinci mai gina jiki
Idan kun cire abincin dakatarwa daga abincin ku, to an riga an ɗauki matakin farko. Bugu da ƙari, masu ilimin abinci mai gina jiki suna ba da shawarar bin ka'idodi masu zuwa don cimma ketosis:
- rage yawan abincin carbohydrate zuwa 35-50 g;
- Adadin furotin kada ya wuce 1.4-1.7 g kowace kg. nauyi;
- sha ruwa mai yawa - 3-4 lita. kowace rana;
- azumi lokaci-lokaci;
- manta da abubuwan ciye-ciye, yayin da suke haɓaka matakan insulin a cikin jini.
Ka tuna cewa an hana mai ciwon sukari sosai bin irin wannan nau'in abinci. Masana abinci mai gina jiki sun ba da shawarar ƙirƙirar abincin keto bisa ga ka'idoji masu zuwa:
| Abincin karin kumallo | Abincin safiya ya ƙunshi har zuwa 15 g na carbohydrates. Ana ɗaukar su daga cuku ko kayan lambu. Bugu da ƙari, suna cin omelet soyayyen a cikin mai tare da tumatir. Haɗa shi tare da abin yabo da girgizar furotin. Caloric abun ciki na abinci shine 500-600 kcal. |
|---|---|
| Abincin rana | Mun manta game da hatsi, abinci mai sitaci, madara, yogurt da 'ya'yan itatuwa. Muna buƙatar iyakance carbohydrates. Don abincin rana, masu gina jiki suna ba da shawarar cin miya tare da nama (ba tare da dankali ko noodles ba). Ana iya maye gurbin tasa tare da shinkafa launin ruwan kasa tare da naman nono da cuku. |
| Abincin dare | A wannan abincin, suna cin furotin na musamman tare da fiber. Duk wani nau'in nama da koren kayan lambu sun dace da wannan. Wadannan sinadaran suna yin salatin ban mamaki, wanda aka yi da man zaitun. |
Kar a manta da motsa jiki, saboda motsa jiki yana daidai da asarar nauyi. Masu koyarwa suna ba da shawarar yin rajista don yoga, aerobics ko Pilates. Idan ba ku da lokacin halartar dogon zaman horo, tafiya zuwa aiki kuma kada ku yi amfani da lif.
Barin abincin keto shima wani tsari ne na musamman. Masu gina jiki suna ba da shawarar kammala shi a hankali, suna ƙara 30 g na carbohydrates kowace rana. A cikin 'yan makonni, zaku iya rasa har zuwa kilogiram 10 akan wannan abincin.
Yin menu
Rabon sunadaran, mai da carbohydrates tare da irin wannan nau'in abinci mai gina jiki ya kamata: sunadarai - 30%, fats - 65%, fiber - 5%. Kuna iya bin abincin keto daga mako guda zuwa watanni 2. Duk ya dogara da adadin kilogiram ɗin da kuka yanke shawarar rasa nauyi, kuma ba shakka, akan ikon ku.
An shawarci masu farawa su fara tare da makonni 1-2, kuma adadin furotin da aka cinye a wannan lokacin ya kamata ya zama 45%. Duk sun bayyana hakan ta hanyar cewa adadi na 20-30% babban damuwa ne ga jiki. Don haka, don kada ku sake cutar da kanku, fara da ƙimar mafi girma. A cikin mako na biyu, an riga an yarda da shi don matsawa zuwa alamomin gargajiya - 30-20%.
Samfurin menu na mako
| Rana 1 |
Abincin karin kumallo | Omelet na 3 qwai, 40 g cuku grated, kofi. |
| Abun ciye-ciye | 30 g na kowane kwayoyi. | |
| Abincin rana | 170 g naman kaza gasa, 1-2 cucumbers. | |
| Abincin dare | 150 g gasasshen hake, 150 g salatin. | |
| Rana 2 |
Abincin karin kumallo | 2 dafaffen ƙwai, salatin kabeji, kofi ko shayi. |
| Abun ciye-ciye | Smoothie sanya daga gida cuku, yogurt, kwayoyi. | |
| Abincin rana | 200 g na soyayyen kaza, Boiled bishiyar asparagus. | |
| Abincin dare | 150 g tuna, kokwamba da salatin tumatir. | |
| Rana 3 |
Abincin karin kumallo | Cheesecakes 2 inji mai kwakwalwa, kofi. |
| Abun ciye-ciye | 150 ml. yogurt, kwayoyi. | |
| Abincin rana | 150 g kifi kifi. | |
| Abincin dare | Salatin abincin teku - kawai 150 g. | |
| Rana 4 |
Abincin karin kumallo | 3-kwai omelette tare da soyayyen naman alade da alayyafo, shayi. |
| Abun ciye-ciye | Cuku bukukuwa tare da yogurt. | |
| Abincin rana | 150 g na soyayyen naman sa tare da sabo kokwamba da wani yanki na taliya. | |
| Abincin dare | 150 g tanda-gasa kifi kifi da tumatir 150 g | |
| Rana 5 |
Abincin karin kumallo | Scrambled qwai tare da kayan lambu da kofi. |
| Abun ciye-ciye | Duk wani kayan lambu kore. | |
| Abincin dare | 150 g soyayyen naman alade tare da kayan lambu stewed. | |
| Abincin dare | Kifi mai kyafaffen, dafaffen kwai, salatin kabeji na kasar Sin. | |
| Rana 6 |
Abincin karin kumallo | Soyayyen gurasa tare da cuku, shayi. |
| Abun ciye-ciye | Kwayoyi 30 g. | |
| Abincin rana | Gasashen nama na salmon tare da kokwamba. | |
| Abincin dare | Salati mai zafi tare da abincin teku da kayan lambu. | |
| Rana 7 |
Abincin karin kumallo | Cottage cuku tare da kwayoyi, shayi. |
| Abun ciye-ciye | Gasa tare da shayi. | |
| Abincin rana | Soyayyen naman alade tare da tumatur, an shayar da shi a cikin kwai gwaiduwa. | |
| Abincin dare | Flounder gasa da kayan lambu da cuku. |
Samfuran da ke cikin tebur ba dole ba ne; zaka iya ƙirƙirar abinci da kanka, bisa ga ƙa'idodi na gaba ɗaya.
Da zarar kun gama kuma ku fita da kyau daga abincin keto, nauyin ba zai dawo ba.
Ribobi da rashin amfani na abinci
Idan kun yi nazarin menu na abinci, za ku iya yanke shawarar cewa ba za ku ji yunwa ba. Gamsuwa shine babban abin da ke tabbatar da wannan abincin. Bugu da ƙari, za a rasa kitse mai yawa a duk tsawon lokacin, amma ba ƙwayar tsoka ba. Kamar yadda muka fada a baya, ketones za su kula da wannan, wanda zai taimaka wa jiki yin amfani da yawan kitsen ku a matsayin makamashi.
Bugu da ƙari, masu ilimin abinci mai gina jiki suna ba da haske da abubuwa masu kyau masu zuwa:
- Kunna hanyoyin tunani yana faruwa ne saboda gaskiyar cewa ketones sune tushen makamashi mai kyau ga kwakwalwarmu.
- Inganta yanayin fata - tun lokacin da abinci ya kawar da amfani da carbohydrates kuma yana rage yawan adadin kiwo, wanda ke da tasiri mai kyau akan fata.
- An tabbatar da tasiri da inganci na abinci ta hanyar neurologist Generalov.
- Nazarin kwanan nan ya nuna cewa tsarin ketone zai iya taimakawa wajen hana kumburin prostate da kuma inganta lafiyar ciki.
- A rage cin abinci accelerates your metabolism zuwa ga iyakar matakin, ko da idan ka shirya ga wani haske abun ciye-ciye da dare.
Kamar yadda muka rubuta a sama, irin wannan abinci mai gina jiki yana da yawan damuwa, wanda ke nufin cewa abincin keto shima yana da lahani:
- Gajiya. Jiki inji ne mai bukatar kuzari. Kuma ko da ya wuce ko a'a, yana ɗaukar shi daga carbohydrates. "Keto" yana nufin "yanke" adadin carbohydrates. Da farko kuna buƙatar daidaitawa. Daga baya kadan zai saba da irin wannan tsarin abinci mai gina jiki da kuma gaskiyar cewa ketones shine tushen makamashi.
- Matsalolin hanji. Amma, kamar yadda masu gina jiki suka lura, duk abin da za a iya warware shi, kawai ƙara fiber zuwa abincin ku.
- Rashin bitamin da ma'adanai. Wannan shine mafi yawan tasirin sakamako a tsakanin duk waɗanda suka bi abincin keto. Kwararrun abinci dole ne su ba da shawarar shan hadaddun bitamin.
- Babban cholesterol. Wannan yanayin yana faruwa ne a cikin yanayin cin abinci mai ƙima akai-akai. Yawan cholesterol yana haifar da matsaloli tare da zuciya da jijiyoyin jini. Yi hankali kuma ku cinye kitse "lafiya" kawai, waɗanda ake samu a cikin abinci kamar goro, mai kayan lambu, da kifi.
- Ketoacidosis, ko fiye da sauƙi, rashin lafiyar carbohydrate metabolism, wanda ke tare da ƙaƙƙarfan warin acetone daga baki kuma yana da halayyar yanayin ciwon sukari. Fata da fitsari suma sun fara wari. Ruwa mai yawa zai taimaka wajen kawar da wannan lamari.
Kafin fara cin abinci na keto, tabbatar da tuntuɓar likitan ku.
Side effects
Abubuwan illa masu zuwa suna yiwuwa tare da abincin keto:
- saurin bugun zuciya;
- asarar gashi;
- girgiza;
- rage juriya;
- maƙarƙashiya;
- bayyanar itching.
Idan kuna da aƙalla ɗaya daga cikin alamun, dakatar da abincin nan da nan kuma ku canza zuwa daidaitaccen abinci mai kyau, in ba haka ba cutar da ba za a iya gyarawa ba za ta haifar da jikin ku.
Contraindications
Endocrinologists, therapists da gastroenterologists sun ba da shawarar kaurace wa abinci:
- don ciwon sukari mellitus;
- mutanen da ke fama da cututtuka da kumburin koda da gastrointestinal tract;
- marasa lafiya bayan ciwon daji chemotherapy;
- masu shayarwa da mata masu juna biyu;
- yara da tsofaffi.
Game da yara, rashin abinci mai gina jiki na iya yin mummunan tasiri ga lafiyar su kuma ci gaban yaron zai ragu, don haka iyaye su kula da abincin yaransu a hankali. Kada tsofaffi su ci irin wannan adadi mai yawa na furotin kwata-kwata.
Ana ba da shawarar rasa nauyi akan abincin ketosis ga mutanen da ba su da matsalolin lafiya.
Nau'in abinci
An haɓaka nau'ikan abincin keto guda uku, waɗanda aka bayyana a ƙasa:
- Standard - dace da lafiya manya. A wannan yanayin, adadin carbohydrates ne kawai "yanke" kuma saboda wannan, asarar nauyi yana faruwa.
- Manufar: An ba da izinin amfani da ƙananan ƙwayoyin carbohydrates bayan aikin jiki. Wannan yana ƙara matakin glycogen a cikin jiki kuma yana ƙara tasirin horo.
- An yi niyya - ana gabatar da carbohydrates kamar yadda jiki ya ƙare. Masanin abinci mai gina jiki ko mai koyarwa zai taimaka da wannan; yana da matukar farin jini a tsakanin maza da mata masu hannu wajen gina jiki.
Akwai wani bambancin ban sha'awa - m post. Wannan wata dabara ce da ke kara haifar da aiwatar da kona nama mai kitse. Babban fasalin abincin shine amfani da har zuwa 1000-1200 kcal. a kowace rana, 80-90% na wanda yana da mai. Yana ɗaukar kwanaki 2-4 kuma babban damuwa ne ga jiki. A sakamakon haka, kuna samun siririyar cinyoyi da ƙafafu masu fata.
Bambancin abinci na cyclic yana nufin rage ma'ajiyar makamashi, a wasu kalmomi, yin famfo.
Girke-girke
Hanyoyi mafi dadi da lafiya don shiri na mataki-mataki na jita-jita akan abincin keto an gabatar da su a cikin wannan sashe. Baya ga manyan jita-jita, gwada yin kayan zaki na almond ko kukis na furotin.
Kabewa kirim miya tare da kaza
Miyan abinci mai laushi zai bambanta menu na abinci na keto kuma ya ƙara ɗanɗano dandano ga rayuwar yau da kullun.
Sinadaran:
- ½ sabo ne kabewa;
- 1 karas;
- 300 g kaza fillet;
- busasshen Basil;
- 1 albasa na tafarnuwa;
- gishiri;
- 3 tsp. l. kirim ko kirim mai tsami.
Hanyar dafa abinci:
- A yanka fillet ɗin kaza a cikin cubes, toya a cikin mai har sai launin ruwan zinari, ƙara gishiri kuma yayyafa da Basil.
- Ƙara kirim ko kirim mai tsami, bar kajin na tsawon minti biyu har sai ya jiƙa a cikin miya.
- Kwasfa da kabewa da karas kuma a yanka a kananan cubes.
- Lokacin da kajin ya shirya, ƙara kayan lambu a cikin kwanon rufi kuma ƙara ruwan zafi. Simmer har sai kabewa ya yi laushi.
- Da zarar an shirya, canja wurin abin da ke cikin kwanon frying a cikin wani saucepan kuma zuba a cikin kirim.
- Don hana miyan yin kauri sosai, a tsoma shi da ruwan dafaffe.
- Ki kwaba abinda ke cikin kwanon tare da blender, sai ki zuba kayan kamshi a yi hidima.
Yi ado da miyan kabewa kwano tare da ganyen basil ko mint.
Naman alade tare da namomin kaza
Akwai ra'ayi cewa an haramta naman alade mai kitse yayin cin abinci. Duk da haka, idan kun dafa shi daidai, ana lura da rage yawan adadin kuzari na tasa.
Sinadaran:
- 500 g naman alade;
- 300 g Boiled namomin kaza;
- 1 albasa;
- barkono baƙar fata;
- gishiri;
- 1 tsp. mustard;
- kirim mai tsami.
Hanyar dafa abinci:
- Kurkura nama a ƙarƙashin ruwa mai gudu, bushe kuma a yanka a cikin ƙananan ƙananan.
- Marinate naman alade a cikin mustard da kayan yaji na awa daya.
- A wannan lokacin, tafasa da namomin kaza.
- Kwasfa albasa da finely sara. Soya shi kuma ƙara namomin kaza da aka riga aka dafa shi.
- Dafa naman a wani kwanon rufi.
- Sanya soyayyen naman alade a cikin kwanon burodi kuma ƙara namomin kaza a ciki.
- Zuba kirim a kan dukkan sinadaran, rufe da tsare da gasa a cikin tanda preheated zuwa 200 digiri.
Ana gasa tasa na kimanin minti 15. a zafin jiki na digiri 200, sa'an nan kuma rage yawan zafin jiki zuwa digiri 180 kuma dafa tasa na awa daya.
Salatin mai sauri tare da naman alade ko brisket
Don abincin keto, masana abinci mai gina jiki sun ba da shawarar zabar brisket mai ƙarancin mai ko dafaffen kaza.
Sinadaran:
- 300 g naman alade ko brisket;
- shugaban salatin kore;
- 3 qwai;
- 2 tsp. Kirim mai tsami;
- gishiri, barkono dandana.
Hanyar dafa abinci:
- Yanka naman alade da latas a gauraya.
- Yayyafa tasa tare da cakuda kirim mai tsami, gishiri, barkono da kayan yaji.
- A yi masa ado da yankakken yankakken kwai mai tauri.
Ƙara masara zuwa salatin idan kuna so.
Sharhi daga masana abinci mai gina jiki
Abincin keto ya shahara sosai tsakanin 'yan wasa da masu rage kiba na yau da kullun. Mutane da yawa suna canzawa zuwa ketosis, kuma ga abin da masana abinci mai gina jiki ke tunani game da shi.
Abincin ya dace da duk wanda ya daɗe yana gwagwarmaya don siriri. Irin wannan abincin zai taimaka motsa allura a kan sikelin zuwa hagu ta kilogiram da yawa. Madaidaicin menu ba shi da lahani ga jiki idan an yi komai cikin hikima. Ina ba da shawarar abincin keto ga duk marasa lafiya na.
Valentina Kotova, masanin abinci mai gina jiki
A cikin abokan aikina, akwai da yawa waɗanda ke yaba abincin keto. Amma ba duk abin da yake rosy haka ba. Dole ne ku kasance a shirye cewa da farko rage cin abinci maras nauyi na iya yin mummunan tasiri a kan tsarin jin dadin ku kuma ya haifar da rashin lafiyar jiki. Kwakwalwa za ta bukaci wani abu mai dadi da dadi. Saboda haka, mutane kaɗan ne za su iya jure wa kwanakin farko. Ee, da wasanni-wasanni-wasanni. Ba za ku iya zuwa ko'ina ba tare da shi ba.
Sharhin likita
Likitoci gabaɗaya suna ba da shawarar ziyartar likitan kwantar da hankali kafin fara abinci mai gina jiki da tabbatar da cewa babu contraindications.
Sakamako
Yawancin waɗanda suka rasa nauyi kuma suka gwada abincin keto suna raba ra'ayoyinsu. Ga wasu, wannan ƙwarewar ta kasance mai kyau, yayin da wasu suka yanke shawarar tsayawa ga wani abincin daban.
Abincin keto hanya ce mai kyau don samun jikin ku cikin tsari. Ana samun sakamako ta hanyar tsarin yanayin jiki, wanda ke haifar da asarar nauyi. Ƙananan magudi - kuma ketones sun riga sun fara aiki kuma suna taimaka maka rasa nauyi. Ana kuma buƙatar motsa jiki da bin abinci.