Morero oa Lijo tsa Keto le Lenaneo le ka Fetolang 'Mele oa Hau

Litaba

• Ketogenic Diet Basics
• Moralo oa Lijo tsa Ketogenic
• Lijo Tse Lokelang Ho jeoa ke Keto
• Lijo Tseo re Lokelang ho li Qoba
• Lino tse nang le botsoalle tsa Keto
• Sample Keto Menu ea Beke e le 'Ngoe
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Moqebelo
• Sontaha
• Likhetho tse phelisang hantle tsa Ketogenic Snack
• Lethathamo la Mabenkele le Bonolo la Ketogenic
• Ntlha ea Bohlokoa

Haeba u iphumana u le moqoqong mabapi le ho ja kapa ho theola boima ba 'mele, mohlomong u tla utloa ka lijo tsa ketogenic, kapa keto.

Ke hobane lijo tsa keto li fetohile e 'ngoe ea mekhoa e tsebahalang lefatšeng ka bophara ho theola boima bo feteletseng le ho ntlafatsa bophelo bo botle.

Patlisiso e bonts'itse hore ho amohela mofuta ona oa carb e tlase, lijo tse mafura a mangata ho ka khothaletsa tahlehelo ea mafura esita le ho ntlafatsa maemo a mang a kang lefu la tsoekere la mofuta oa 2 le ho fokotseha ha mohopolo (,).

Sengoliloeng sena se hlalosa seo u lokelang ho se ja le ho se qoba ha u latela lijo tsa keto hape se fana ka leano la lijo tsa keto beke e le 'ngoe ho u qala.

Ketogenic Diet Basics

Lijo tsa keto, joalo ka molao, li tlase haholo ka li-carbs, li na le mafura a mangata ebile li na le liprotheine tse itekanetseng.

Ha u latela lijo tsa ketogenic, li-carb hangata li fokotsoa ho li-gramme tse 20 ho isa ho tse 50 ka letsatsi, leha mefuta e fapaneng ea phepo e le teng ().

Mafura a lokela ho nka sebaka sa boholo ba li-carb tse sehiloeng ebe a fana ka 75% ea kakaretso ea khalori ea hau.

Liprotheine li lokela ho ikarabella bakeng sa 10-30% ea litlhoko tsa matla, ha li-carb hangata li lekanyelitsoe ho 5%.

Phokotso ena ea carb e qobella 'mele oa hau ho itšetleha ka mafura bakeng sa mohloli oa ona oa mantlha oa matla ho fapana le tsoekere - ts'ebetso e tsejoang ka hore ke ketosis.

'Mele oa hau o sebelisa ketone - limolek'hule tse hlahisoang sebeteng ho tsoa mafura ha tsoekere e lekanyelitsoe - e le mohloli o mong oa mafura.

Le hoja hangata mafura a qojoa ka lebaka la lik'halori tse ngata, lipatlisiso li bontša hore lijo tsa ketogenic li sebetsa haholo ho khothalletsa tahlehelo ea boima ho feta lijo tse nang le mafura a tlase ().

Hape, lijo tsa keto li fokotsa tlala le ho eketsa satiety, e ka thusang haholo ha o leka ho theola boima ba 'mele ().

Lijo tsa ketogenic li itšetleha ka mokhoa o tlase haholo oa carb. Carbs hangata e lekanyelitsoe ho ligrama tse 20-50 ka letsatsi, e nkeloa sebaka haholo ke mafura le liprotheine tse ngata.

Moralo oa Lijo tsa Ketogenic

Ho fetohela lijong tsa ketogenic ho ka bonahala ho le boima, empa ha ho hlokahale hore ho be thata.

Sepheo sa hau e lokela ho ba ho fokotsa li-carbs ha o ntse o eketsa mafura le liprotheine tsa lijo le lijo tse bobebe.

Bakeng sa ho fihlella le ho lula maemong a ketosis, li-carbs li tlameha ho thibeloa.

Le ha batho ba bang ba ka fumana ketosis feela ka ho ja ligrama tse 20 tsa carbs ka letsatsi, ba bang ba ka atleha ka ho ja carb e phahameng haholo.

Ka kakaretso, ha u theola k'habohaedreite ka tlase, ho tla ba bonolo ho fihlella le ho lula ketosis.

Ke ka lebaka lena ho khomarela lijo tse nang le keto tse ntle le ho qoba lintho tse nang le carbs ke tsela e molemohali ea ho atleha ho theola boima ba 'mele lijong tsa ketogenic.

Lijo Tse Lokelang Ho jeoa ke Keto

Ha u latela lijo tsa ketogenic, lijo le lijo tse bobebe li lokela ho theoa lijong tse latelang:

• Mahe: Ho fepa, mahe a phetseng hantle a tlhaho a etsa khetho e ntlehali.
• Likhoho: Khoho le Turkey.
• Litlhapi tse mafura: Litlhapi tsa leoatle tse tšoasitsoeng ka hlaha, herring le mackerel.
• Nama: Khomo ea nama ea likhomo, nama ea nama ea kolobe, nama ea kolobe, nama ea setho le bison.
• Lebese le tletseng mafura: Yogurt, botoro le tranelate.
• Cheese e mafura ka botlalo Cheddar, mozzarella, brie, chisi ea poli le chisi ea tranelate.
• Linate le lipeo: Linate tsa Macadamia, lialmonde, walnuts, peo ea mokopu, matokomane le linonyana.
• Butter ea linate: Li-butter tsa tlhaho tsa peanut, almond le cashew.
• Mafura a phetseng hantle: Oli ea kokonate, oli ea mohloaare, oli ea avocado, botoro ea kokonate le oli ea sesame.
• Li-avocado: Li-avocado tsohle li ka eketsoa hoo e batlang e le lijong kapa lijong tse bobebe.
• Meroho e seng ea starchy: Meroho, broccoli, tamati, li-mushroom le pelepele.
• Li-condiments: Letsoai, pepere, asene, lero la lemone, litlama tse ncha le linoko.

Lijo Tseo re Lokelang ho li Qoba

Qoba lijo tse nang le li-carb ha u ntse u latela lijo tsa keto.

Lijo tse latelang li lokela ho thibeloa:

• Bohobe le thepa e besitsoeng: Bohobe bo bosoeu, bohobe ba koro e felletseng, li-crackers, cookies, donuts le roll.
• Lipompong le lijo tse tsoekere: Tsoekere, ice cream, lipompong, sirapo ea maple, sirapo ea agave le tsoekere ea coconut.
• Lino tse tsoekere: Soda, lero, linoe tse tsoekere le lino tsa lipapali.
• Paseka: Spaghetti le li-noodle.
• Lithollo le lihlahisoa tsa lijo-thollo: Koro, raese, habore, lijo-thollo tsa hoseng le li-tortilla.
• Meroho e matlafatsang: Litapole, litapole, squash ea butternut, poone, lierekisi le mokopu.
• Linaoa le linaoa: Linaoa tse ntšo, li-chickpea, lensisi le linaoa tsa liphio.
• Litholoana: Citrus, morara, libanana le phaenapole.
• Meroho e phahameng ea carb: Sopho ea barbecue, liaparo tsa salate le tsoekere.
• Lino tse ling tse tahang: Biri le lino tse tsoekere tse tsoakiloeng.

Le ha li-carb li lokela ho thibeloa, litholoana tse nang le glycemic e tlase joalo ka monokotšoai li ka natefeloa ka bongata ha feela o ntse o boloka mefuta e mengata ea li-macronutrient.

Etsa bonnete ba hore o khetha mehloli ea lijo tse phetseng hantle 'me u qobe lijo tse sebelisitsoeng le mafura a sa pheleng.

Lintho tse latelang li lokela ho qojoa:

• Mafura a sa pheleng hantle: Margarine, khutsufatso le oli ea meroho e kang canola le oli ea poone.
• Lijo tse entsoeng Lijo tse potlakileng, lijo tse pakiloeng le nama e sebetsitsoeng e kang lintja tse chesang le nama ea lijo tsa mots'eare.
• Lijo tsa lijo: Lijo tse nang le mebala ea maiketsetso, tse bolokang le tse tsoekere tse kang li-sugar alcohol le aspartame.

Lino tse nang le botsoalle tsa Keto

Tsoekere e ka fumanoa ka lino-mapholi tse fapaneng tse kenyelletsang lero, soda, tee ea leqhoa le lino tse nooang tsa kofi.

Ha u ntse u le lijong tsa ketogenic, lino tse phahameng tsa carb li tlameha ho qojoa joalo ka lijo tse nang le khalbete e ngata.

Ha se taba e nyane hore lino tse nang le tsoekere le tsona li hokahane le litaba tse fapaneng tsa bophelo bo botle - ho tloha botenya ho isa kotsing e eketsehileng ea lefu la tsoekere (,,).

Ka lehlohonolo, ho na le likhetho tse ngata tse monate, tse se nang tsoekere bakeng sa ba lijong tsa keto.

Likhetho tse bonolo tsa keto li kenyelletsa:

• Metsi: Metsi ke khetho e ntle ka ho fetesisa bakeng sa hydration mme a lokela ho sebelisoa letsatsi lohle.
• Metsi a phatsimang: Metsi a phatsimang a ka etsa phetoho e ntle ea soda.
• Kofi e sa tsoekere: Leka tranelate e boima ho eketsa tatso senoelong sa hau sa joe.
• Tee e tala e sa tsoekere: Tee e tala e monate ebile e fana ka melemo e mengata ea bophelo bo botle.

Haeba u batla ho eketsa tatso e 'ngoe metsing a hau, leka ho leka mefuta e fapaneng ea litlolo tse khahlisang keto.

Ka mohlala, ho lahlela makhapetla a koena le a lemone ka har'a botlolo ea hau ea metsi ho ka etsa hore metsi a foke moea o fokang hasesaane.

Le ha joala bo lokela ho thibeloa, ho natefeloa ke seno se tlase se nang le khalase e ngata joalo ka vodka kapa tequila e kopantsoeng le metsi a soda hantle hantle ka linako tse ling.

Lijo tse phetseng hantle tsa ketogenic li lokela ho likoloha ho khetho ea lijo tse nang le mafura a mangata, lijo tse nang le carb e tlase le ho thibela lintho tse ntlafalitsoeng haholo le mafura a seng kotsi. Likhetho tse bonolo tsa keto ha lia lokela ho ba le tsoekere. Nahana ka metsi, metsi a phatsimang kapa tee e tala e sa tsoekere le kofi.

Sample Keto Menu ea Beke e le 'Ngoe

Lenaneo le latelang le fana ka li-gram tse ka tlase ho 50 tsa carbs ka letsatsi.

Joalokaha ho boletsoe kaholimo, batho ba bang ba kanna ba tlameha ho fokotsa lik'habohaedreite le ho feta hore ba fihle ketosis.

Ena ke lenane la ketogenic la beke e le 'ngoe le ka fetoloang ho latela litlhoko tsa motho ka mong tsa lijo.

Mantaha

• Lijo tsa hoseng: Mahe a mabeli a halikiloeng ka botoro ea lekhulo a sebelisitsoeng ka meroho e sauteed.
• Lijo tsa mots'eare: Burger e fepehileng ka joang e nang le joang, e nang le chisi, li-mushroom le avocado e holim'a bethe ea meroho.
• Lijo tsa mantsiboea: Likolobe tsa nama ea kolobe tse nang le linaoa tse tala tse halikiloeng ka oli ea coconut.

Labobeli

• Lijo tsa hoseng: Omelet ea li-mushroom.
• Lijo tsa mots'eare: Salate ea tuna e nang le celery le tamati e holim'a bethe ea meroho.
• Lijo tsa mantsiboea: Khoho e halikiloeng ka sopho ea tranelate le sauteed broccoli.

Laboraro

• Lijo tsa hoseng: Pepere ea tšepe e kentsoe chisi le mahe.
• Lijo tsa mots'eare: Salate ea Arugula e nang le mahe a phehiloeng ka thata, turkey, avocado le chisi e putsoa.
• Lijo tsa mantsiboea: Salmone e halikiloeng e nang le sepinichi se tlotsitsoeng ka oli ea coconut.

Labone

• Lijo tsa hoseng: Yogurt e mafura a mangata e nang le Keto granola.
• Lijo tsa mots'eare: Sekotlolo sa steak se nang le raese ea cauliflower, chisi, litlama, avocado le salsa.
• Lijo tsa mantsiboea: Bison steak le cheesy broccoli.

Labohlano

• Lijo tsa hoseng: Likepe tsa mahe tsa avocado tse bakiloeng.
• Lijo tsa mots'eare: Cesare ea Cesare le kana.
• Lijo tsa mantsiboea: Likolobe tsa nama ea kolobe le meroho.

Moqebelo

• Lijo tsa hoseng: Toast ea cauliflower e nang le chisi le avocado.
• Lijo tsa mots'eare: Li-burger tsa salmon tsa Bunless tse nang le pesto.
• Lijo tsa mantsiboea: Li-meatball li sebelisoa ka li-noodle tsa zucchini le chisi ea parmesan.

Sontaha

• Lijo tsa hoseng: Lebese la kokonate chia pudding e nang le coconut le walnuts.
• Lijo tsa mots'eare: Salate ea Cobb e entsoe ka meroho, mahe a phehiloeng ka thata, avocado, chisi le turkey.
• Lijo tsa mantsiboea: Khoho ea coconut curry.

Joalokaha u bona, lijo tsa ketogenic li ka fapana le ho ba monate.

Le ha lijo tse ngata tsa ketogenic li ipapisitse le lihlahisoa tsa liphoofolo, ho na le likhetho tse fapaneng tsa meroho tseo u ka khethang ho tsona.

Haeba u latela lijo tsa ketogenic tse lokolohileng haholoanyane, ho eketsa senoelo sa monokotsoai lijong tsa hau tsa hoseng kapa sejo se nyane sa meroho e nang le setache lijong tsa hau tsa mantsiboea ho tla eketsa palo ea li-carbs morerong ona oa lijo.

Morero oa lijo tsa ketogenic, joalo ka phepo efe kapa efe e phetseng hantle, o lokela ho kenyelletsa lijo tse felletseng le meroho e mengata e nang le fiber, meroho e tlase ea carb. Khetha mafura a phetseng hantle joalo ka oli ea coconut, avocado, oli ea mohloaare le botoro ea makhulo ho eketsa mafura a lijana.

Likhetho tse phelisang hantle tsa Ketogenic Snack

Ho ja lijo tse bobebe pakeng tsa lijo ho ka thusa tlala e itekanetseng le ho o boloka o le tseleng ha o ntse o ja lijo tsa ketogenic.

Hobane lijo tsa ketogenic li tletse haholo, o ka hloka feela lijo tse bobebe tse le 'ngoe kapa tse peli ka letsatsi, ho latela boemo ba tšebetso ea hau.

Mona ho na le likhetho tse monate, tse bonolo tsa keto:

• Lialmonde le chisi ea cheddar
• Halofo ea avocado e tšetsoeng salate ea kana
• Guacamole e nang le litlolo tse tlase tsa carb
• Motsoako oa litsela o entsoeng ka coconut e sa tsoekere, linate le lipeo
• Mahe a phehiloeng ka thata
• Litlhapi tsa coconut
• Litlhapi tsa khale
• Mehloaare le salami e sehiloeng
• Celery le pelepele tse nang le herbed cream chisi
• Li-monokotsoai tse nang le tranelate e boima ea ho shapa
• Jerky
• Li-roll-up tsa chisi
• Li-crisps tsa Parmesan
• Linate tsa Macadamia
• Meroho e nang le mafura a mangata le avocado
• Keto smoothie e entsoeng ka lebese la coconut, cocoa le avocado
• Mousse oa cocoa oa avocado

Le ha li-snacks tsena tsa keto li ka boloka botlalo lipakeng tsa lijo, li ka kenya letsoho ho nona ha o ntse o noa haholo letsatsi lohle.

Ho bohlokoa ho ja palo e nepahetseng ea likhalori ho ipapisitsoe le boemo ba ts'ebetso ea hau, sepheo sa ho theola boima ba 'mele, lilemo le bong.

Haeba u sa tsebe hantle hore na u lokela ho ja lik'hilojule tse kae, sheba sengoloa sena ho ithuta ho bala litlhoko tsa matla.

Lijo tse bobebe tsa keto li lokela ho ba le mafura a mangata, liprotheine tse itekanetseng le li-carbs tse tlase. Eketsa tlhahiso ea hau ea fiber ka ho ja meroho e sehiloeng, e nang le carb e tlase e nang le sopho e nang le mafura a mangata.

Lethathamo la Mabenkele le Bonolo la Ketogenic

Lijo tse nang le phepo e nepahetseng tsa ketogenic li lokela ho kenyelletsa lihlahisoa tse ngata tse ncha, mafura a phetseng hantle le liprotheine.

Ho khetha motsoako oa lihlahisoa tse ncha le tse hoammeng ho tla netefatsa hore o na le phepelo ea meroho le litholoana tse khahlisang keto ho li eketsa ho diresepe.

Se latelang ke lenane le bonolo la mabenkele la ketogenic le ka u tataisang ha u bala litselana tsa korosari:

• Nama le likhoho: Khomo ea nama ea khomo, ea khoho, ea Turkey le ea nama ea kolobe (khetha likhetho tsa manyolo le makhulo ha ho khonahala).
• Litlhapi: Litlhapi tse mafura tse kang saalmon, sardine, mackerel le herring li molemo ka ho fetisisa.
• Litlhapi: Li-Oyster, shrimp le scallops.
• Mahe: Reka mahe a omega-3 a ntlafalitsoeng kapa a fepa ha ho khoneha.
• Lebese le tletseng mafura: Yoghurt e sa tsoekere, botoro, tranelate e boima le tranelate e bolila.
• Oli: Lioli tsa coconut le avocado.
• Li-avocado: Reka motsoako oa li-avocado tse butsoitseng le tse sa butsoang hore phepelo ea hau e tšoarelle.
• Cheese: Brie, chisi ea tranelate, cheddar le chisi ea poli.
• Li-monokotsoai tse nonneng kapa tse sa tsoa khuoa: Li-blueberries, tse tala, litholoana tse ntšo.
• Linate: Linate tsa Macadamia, lialmonde, li-pecans, li-pistachio.
• Peo: Peo ea mokopu, peo ea soneblomo, peo ea chia.
• Li-butters tsa linate: Almond botoro, botoro ea peanut.
• Meroho e mecha ea carb e ncha kapa e leqhoa: Li-mushroom, cauliflower, broccoli, meroho, pelepele, eiee le tamati.
• Li-condiments: Letsoai la leoatle, pepere, salsa, litlama, konofolo, asene, mosetareta, mehloaare le linoko.

Kamehla ho bohlokoa ho rala lijo tsa hau pele ho nako le ho tlatsa kariki ea hau ka metsoako e hlokahalang bakeng sa matsatsi a 'maloa a lijana tse phetseng hantle.

Hape, ho khomarela lethathamong la mabenkele ho ka u thusa ho qoba lijo tse hohelang, tse se nang phepo.

Ho lokisetsa lethathamo la mabenkele ho ka u thusa ho etsa qeto ea hore na ke lijo life tse tla kenella morerong oa hau oa lijo tsa ketogenic. Tlatsa koloi ea hau ka nama, likhoho, mahe, li-veggies tse tlase, mafura a mafura a felletseng le mafura a phetseng hantle.

Ntlha ea Bohlokoa

Lijo tse phetseng hantle tsa ketogenic li lokela ho ba le mafura a ka bang 75%, 10-30% ea protheine mme e seng ho feta 5% kapa 20 ho isa ho 50 gram ea carbs ka letsatsi.

Tsepamisa maikutlo lijong tse nang le mafura a mangata, tse nang le carb e tlase joalo ka mahe, nama, lebese le meroho e nang le carb e tlase, hammoho le lino tse se nang tsoekere. Etsa bonnete ba hore o thibela lintho tse sebetsitsoeng haholo le mafura a sa pheleng hantle.

Ho tsebahala ha lijo tsa ketogenic ho entse hore ho be bonolo ho feta neng kapa neng ho fumana mefuta e mengata e khahlisang le e phetseng hantle ea maikutlo a lijo tsa keto inthaneteng.

Ho sebelisa sengoloa sena e le tataiso ea ho qala ka lijo tsa keto ho ka u hlophisetsa katleho 'me ha u fetohela phepong e mafura a mangata, e nang le carb e tlase.