Izvo zvavasina kuuya nazvo kuti vawane uremu! Zvokudya zvinonyanya kuzivikanwa pamapurotini, anozivikanwawo nokuda kwekusabvisa makhahydrates, zvakanaka, uye nhasi tichataura nezvekudya kwemafuta! Icho chiri mumafuta. Tichapedza uye kuputsa mafuta, ichi ndicho chirevo chekudya kuno pasi pezita rinonakidza - ketogenic kudya.
Kudyisa muviri
Sezvaunoziva, chimiro chakanyanya kunaka chekudya kwemuviri wedu ndedhaidhihydrates. Chikonzero chacho chiri nyore - vanoparadzaniswa pakarepo ndokutora maitiro egilosi, uye uropi hwedu - iyo inotapira huru yemuviri, haagoni "kufunga" pasina shuga. Kana tikaderedza kushandiswa kwemakhahydrates kubva kunze, zvino muviri unotanga kuvabvisa kubva kuzvitoro zveglycogen. Uye chii chichaitika pavanopera? Zvadaro pane zvaunofarira zvichava mapuroteni. Izvozvo-kana kuti ticha "fudza" kunyanya mapuroteni, kana mapuroteni anotanga kubudiswa kubva mumisungo. Misungo tinogona "kuponesa". Kuti uite izvi, iwe unofanira kudzidzisa zvakaoma uye kuvandudza kudya kwako nemapuroteni. Zvadaro mapuroteni achadikanwa kuti adzoke zvakare, uye muviri unofanirwa kuchera mafuta nokuda kwekudya kwawo. Ndizvozvo!
Ketones chii?
Apo mafuta acho akaparadzana, zvigadzirwa zvekuparara kwavo zvinoumbwa - ketone, uye muviri pachawo unopinda muchikamu che ketosis. Ketoni dzakasviba, saka unoda kukwanisa kuzvibata. Chimwe chezvibatsiro zve ketogenic yekudya kurasikirwa ndeyekuti uropi hunofara zvikuru nekugadzika kwe-carbohydrates ye ketoni.
Sei maketone ari nengozi?
Ketoni dzine ngozi pamwe nezvose zvinonyangadza: dzinonyangadza muviri, dzinopa mutoro mukuru kune itsvo uye chiropa, inoitawo "yakaoma" nzvimbo. Zvisinei, hazvisi zvekuti chikafu che ketogenic chinowanikwa mukugadzira muviri - saka iwe unogona kuzvidzivirira.
Nzira yekugadzirisa sei ketones?
- Inofanira kuwedzerwa kusvika 2 litita emvura yakachena. Izvi zvichaita kuti kubviswa kubva mumuviri wezvibereko zvekuora zvemarudzi akasiyana-siyana.
- Carbohydrates - kunyange zvokudya zvedu zviduku zvisina mavara hazvingaiti. Kudyidzana kwemahydrohydrate hazviregi ketosis, asi inoita kuti urongwa uhu huve hwakachengeteka. Mukuwedzera, kushandiswa kwemakhahydrates kunozoita pasina kurasikirwa kwemasimba mashoma. Nokuda kweizvi, chirongwa chekatogenic chinoshandiswa chinoshandiswa. Chinangwa chayo ndechekuita mazuva maviri nevhiki ma carbohydrate. Mazuva ano, mishonga ichadzorerwa pamwe chete ne glycogen reserve.
- Kurovedza - basa rekuita muviri rinokurudzira kubviswa nokukurumidza kwezvibereko zvekuora kwemuviri wavo, uye kunowedzera kukanganisa kwemafuta anopisa.
Menyu
Menyu ye ketogenic kudya kwevarindi vazhinji, mune chokwadi ine zvakawanda zveAdepses. Mune zvimwe zviitiko izvi zvinoita kuti kuwedzerwa kwehuwandu hwehushutera, mune dzimwe - kusvika pakuderera kwekushuterol. Chero zvazvingava, zvinenge zvinyengeri kutaura kuti haudyi zvakabikwa zvachose uye kubika zvose kune vakaroorana. Saka, kudya kwedu, kubva pakuona kwemaonero aya, hakuzoshanduki nguva yezvinhu.
Kwekudya chamangwanani tinopa kupa mazai akacheka kubva mairi mazai, tomato nemasvini. Kwemasikati - mishonga yemiti ine nyama, tese uye saladi. Kuti uite izvi, tora 100g yefriji yemafuta zvinosanganiswa, 100g yenyama, 40g yechizi, mashoma mashizha e lettuce nemucucumber.
Kwekudya, fry 200g ye capelin, 1 yai uye gadzira saradi yemakango, lettuce, tomato. Tisati taenda kunhovo tinodya 100 g ye cottage cheese.
Mudzimu mumwe chete, unogona kuita menyu kwemazuva mashanu (mazuva maviri kubva kuma carbohydrates), mamiriro acho makuru - mumazuva mashoma-carb, kudya kwehydrohydrate hakufaniri kudarika 30 g.
Mutungamiri weMutangi
Kuti uite munzira yekurasikirwa ne ketogenic, iwe unoda kugadzirira zvakanaka. Chimwe chezvinyorwa zvakakwana zvakakwana zvekuziva chichava bhuku raLyle McDonald's pamusoro pekudya ketogenic - The Cetogenic Diet: Murayiridzo wakakwana weDeeter naPrector .