Mhuka inoshandisa zvinhu zvinobva kunze, mapuroteni, mafuta uye makhahydrates, kuunza simba uye kuchinja zvakare. Carbohydrates ndiyo inonyanya kushandisa simba. Yakasvibiswa, muviri unotanga kushandisa ketoni - chibereko chekushandiswa kwemafuta acids, uye inokurumidza kupisa mapaundi akawanda. Icho chiri pamusoro pechirevo ichi chokuti yakakurumbira keto chikafu yakagadzirirwa , iyo mhando yezvakanaka kune vakadzi.
Zvokudya uye mitemo yeketo kudya
Kubudirira kwekudya keto kunobva pakuziva kuti mhuka yakakosha-carbohydrate inotanga kuparadza zvakasimba mapuroteni nemafuta. Zvisinei, chirongwa chekugadzira mapuroteni ndechokuti simba rekuti simba ravo rinokosha rinongokwana izvozvi, uye iyo iyo simba guru rekuita basa rinokosha mafuta, kana zvakanyanya, maketone anobva kwavari. Uyezve, muviri unoshandisa munyaya iyi kwete chete mafuta anowanikwa nechikafu, asiwo avo avo vakatove vakawana nemuviri.
Zvokudya zveketo kudya zvinowanikwa zvakanyanya pamaprotheni zvokudya (nyama, hove, offal, cheese, cottage cheese, marimu, mimwe miriwo inobvumirwawo - kabichi, makombi, zucchini - kusvika ku100 g pazuva), uye chikafu ichi hachina kuderedzwa zvakanyanya mumakori uye nemafuta inoda, saka munhu haatamburi nenzara. Ichi ndicho chinhu chinokosha chemufananidzo uyu. Zvisinei, kushayiwa kwemakrohydrates zvakanaka kunoregererwa nechokure kwete zvose, uye nekuda kweizvi kuti kudya keto kunonzi kwakaoma kuchengeta. Kuti kuderedze kushungurudzika kwechikafu chekudya kunokonzera kuputsika, uyewo nengozi yaro, vanachiremba vanotaura kushandisa shanduro yeketo yekudya keto.
Nzira dzakasiyana-siyana dzeketo yekudya dzinopa kushandiswa kwe-low-carbohydrate uye anenge asingasviki nemahydroidha mazuva. Ichi chikafu chinobatsirawo kuderedza uremu nekukurumidza, asi panguva imwe chete uchengete misi mizhinji. Mukuwedzera, mhirizhonga keto yekudya haisi kukuvadza mumuviri, nokuti kubviswa zvachose kwemakrohydrates kunogona kutungamirira kune zvinetso zvakakomba nemukumbo neitsvo.
Menyu yevhiki ye keto-kudya kwevakadzi inosanganisira:
- kottage cheese, ham, mazai, tsvina yakasvava yakasva - kwekudya kwekudya;
- nyama yakabikwa kana hove - kwekudya kwekudya kwechipiri;
- nyama yekudya nekakbage, zucchini, anyanisi nemidhoro - kwemasikati;
- Nutswa kana cheese - kwechingwa;
- steam cutlets uye saladi maguva - kwekudya kwemanheru.
Kaviri pavhiki inobvumirwa kuisa muzvokudya kusvika kune 100 g yemakrohydrate michero - zviyo, mabriji, miriwo.
Keto kudya uye kurovedza muviri - menyu yevhiki
Low-carbohydrate yezvokudya zvine mapuroteni akakwirira zvakakwana zvakabatanidzwa nemitoro yepanyama iyo inobatsira kuumba yakanaka yemutambo silhouette. Muchiitiko ichi, kudya kunenge kuchigadziriswa - usati wadzidziswa, unofanira kudya kudya kwekhabhohydrate, nokuti iyo inofanirwa kugovera simba kumishonga inoshanda.
Nenzira inofungidzirwa yeketo-kudya paunenge uchiedza:
- omelette nemishonga - yekutanga kudya;
- miriwo uye steak - pachipiri;
- miriwo uye hove - chechitatu;
- yakabikwa chicken, herbs, kefir - last meal;
- mishonga, nyama kana hove, 30 g yemoriki wakabikwa wakabikwa - kudya musati waita muviri;
- protein cocktail - mushure mekudzidzisa.
Kukanganisa keto kudya
Kudya nehuwandu hweprotini yezvokudya uye huwandu hwakanyanya hwemiriwo hunokonzera matambudziko mubasa rematumbu, izvo zvinogona kutungamirira kune zvirwere zvakakomba. Kuti urege izvi, vanachiremba vanorayira kuti vaise mune zvekudya fiber, iyo inogona kutengwa nenzira yehupfu. Zvakagadzirwa nema carbohydrates mukati maro zviduku zvikuru, asi pamabasa emukati izvi zvinowedzera zvichaonekwa zvakanaka.
Vanhu vazhinji vanogara
Icho chikonzero chekuti chirongwa chekunyora kwepfungwa chinotanga, chinoratidza acetone kunhu hunoonekwa pane dieter. Kuti uderedze, unofanirwa kushandisa mvura yakawedzera - 3 litres pazuva.
Inotyisa keto-kudya uye yakaderera mavhithamini, saka munguva yekubata kwayo, maparammita anodiwa.