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Litaba

• Lijo tsa limela tsa limela tsa meroho ke li fe?
• Melemo ea bophelo bo botle
• E khothalletsa ho theola boima ba 'mele
• E sireletsa khahlanong le mafu a sa foleng
• E tšehetsa taolo ea tsoekere maling
• Ho ka etsahala hore ebe o fokotsehile
• E ka eketsa menyetla ea ho haelloa ke phepo e nepahetseng
• E ka baka matšoao a kang a sefuba
• Ha e tšoanelehe bakeng sa baahi ba itseng
• Lijo tse lokelang ho jeoa
• Lijo tseo u lokelang ho li qoba
• Mohlala oa moralo oa lijo
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Li-snack tsa limela tsa limela
• Ntlha ea bohlokoa

Lijo tsa limela tsa limela le tsa ketogenic li ithutiloe haholo bakeng sa melemo ea bona ea bophelo bo botle (,).

Ketogenic, kapa keto, lijo ke lijo tse nang le mafura a mangata, tse nang le carb e tlase tse tsebahalang haholo lilemong tsa morao tjena. Le ha hangata e na le lihlahisoa tsa liphoofolo joalo ka nama, tlhapi le likhoho, ho a khonahala ho e fetola hore e lumellane le lijo tsa batho ba sa jeng nama.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba mabapi le phepo ea limela tsa limela tsa limela.

Lijo tsa limela tsa limela tsa meroho ke li fe?

Lijo tsa limela tsa meroho ke leano la ho ja le kopanyang likarolo tsa ho ja nama le ho ja lijo tsa keto.

Boholo ba batho ba jang nama ba ja lihlahisoa tsa liphoofolo joalo ka mahe le lebese empa ba qoba nama le litlhapi.

Ho sa le joalo, lijo tsa ketogenic ke lijo tse nang le mafura a mangata tse fokotsang ho ja carb ho li-gram tsa 20-50 ka letsatsi. Ts'ebetso ena e nang le li-carb-low-carb e etsa ketosis, e leng boemo ba ts'oaetso moo 'mele oa hau o qalang ho chesa mafura bakeng sa mafura ho fapana le glucose (,).

Lijong tse tloaelehileng tsa ketogenic, li-calories tse 70% li lokela ho tsoa mafura, ho kenyeletsoa le mehloli e kang oli, nama, tlhapi le lebese le nang le mafura a mangata.

Leha ho le joalo, lijo tsa keto tse sa jeng nama li tlosa nama le tlhapi, ho fapana le hoo, li itšetleha ka mafura a mang a phetseng hantle, joalo ka oli ea coconut, mahe, avocado, linate le lipeo.

Lijo tsa limela tsa limela tsa meroho ke mokhoa o jang mafura a mangata haholo, o felisang nama le tlhapi.

Melemo ea bophelo bo botle

Le ha ho se liphuputso tse lekolang melemo e itseng ea phepo ea limela tsa limela, ho na le lipatlisiso tse ngata lijong tse peli tsa motsoali.

E khothalletsa ho theola boima ba 'mele

Lijo tsa meroho le tsa ketogenic li amahanngoa le ho theola boima ba 'mele.

Tlhahlobo e le 'ngoe e kholo ea lithuto tse 12 e bontšitse hore ba latelang lijo tsa batho ba sa jeng nama ba theotse boima ba lik'hilograma tse 2 ho feta bao e seng bajaki nakong ea libeke tse 18 ().

Hape, phuputsong ea likhoeli tse 6 ho batho ba 74 ba nang le lefu la tsoekere la mofuta oa 2, lijo tsa batho ba sa jeng nama li khothalelitse mafura le boima ba 'mele ka katleho ho feta lijo tse tloaelehileng tsa khalori ().

Ka mokhoa o ts'oanang, phuputso ea likhoeli tse 6 ho batho ba 83 ba nang le botenya e fumane hore ho ja lijo tsa keto ho felletse ka phokotso e kholo ea boima ba 'mele le boima ba' mele (BMI), ka boima ba 'mele bo boima ba liponto tse 31 (14 kg) ().

Palo ena e phahameng ea mafura e phetseng hantle e kanna ea u boloka u ikutloa u hlasimolohile nako e telele ho fokotsa tlala le takatso ea lijo ().

E sireletsa khahlanong le mafu a sa foleng

Lijo tsa limela li 'nile tsa amahanngoa le kotsi e fokotsehileng ea maemo a' maloa a sa foleng.

Ebile, lithuto li ba tlamella kotsing e tlase ea mofetše le maemo a ntlafetseng a lisosa tse 'maloa tsa lefu la pelo, ho kenyeletsoa BMI, cholesterol le khatello ea mali (,).

Lijo tsa keto le tsona li ithutiloe ka litlamorao tsa tsona ho thibela mafu.

Phuputsong ea libeke tse 56 ho batho ba 66, phepo ea keto e lebisitse ho phokotso e kholo ea boima ba 'mele, k'holeseterole e felletseng, cholesterol ea LDL (mpe), triglycerides le tsoekere maling, tseo kaofela e leng lisosa tsa kotsi tsa lefu la pelo ().

Liphuputso tse ling li bontša hore lijo tsena li ka sireletsa bophelo bo botle ba boko le ho thusa ho phekola mafu a Parkinson le Alzheimer (,).

Liphuputso tsa liphoofolo le li-test-tube le tsona li hlokomela hore lijo tsa keto li ka fokotsa kholo ea lihlahala tse nang le mofetše. Leha ho le joalo, lipatlisiso tse ling lia hlokahala (,,).

E tšehetsa taolo ea tsoekere maling

Lijo tsa limela le tsa keto li ts'ehetsa ts'ehetso e 'ngoe le e' ngoe ea taolo ea tsoekere maling.

Tlhahlobo ea lithuto tse tšeletseng tse hokahantseng lijo tsa batho ba sa jeng nama le phokotso e kholo maemong a HbA1c, sesupo sa taolo ea nako e telele ea tsoekere ea mali ().

Ho feta moo, phuputso ea lilemo tse 5 ho batho ba 2 918 e nkile qeto ea hore ho fetohela lijong tsa batho ba sa jeng nama ho fokotsa kotsi ea lefu la tsoekere ka 53% ().

Ho sa le joalo, lijo tsa keto li ka ntlafatsa taolo ea tsoekere ea mali 'meleng oa hao le ho eketsa kutloisiso ea eona ho insulin, hormone e amehang taolong ea tsoekere maling ().

Phuputsong ea likhoeli tse 4 ho batho ba 21, kamora ho ja lijo tsa keto ho theotse maemo a HbA1c ka 16%. Ka mokhoa o makatsang, 81% ea bankakarolo ba ile ba khona ho fokotsa kapa ho emisa meriana ea bona ea lefu la tsoekere qetellong ea thuto ().

Lijo tsa meroho le tsa keto li bontšitsoe ho eketsa tahlehelo ea boima ba 'mele, ho ts'ehetsa taolo ea tsoekere maling le ho itšireletsa mafung a mangata a sa foleng. Hopola hore ha ho na lithuto tse hlahlobang keto ea limela tsa meroho ka ho khetheha.

Ho ka etsahala hore ebe o fokotsehile

Lijo tsa limela tsa limela li na le litšitiso tse 'maloa tseo le tsona li ka nahanang.

E ka eketsa menyetla ea ho haelloa ke phepo e nepahetseng

Lijo tsa meroho li hloka moralo o nepahetseng ho netefatsa hore u fihlela litlhoko tsa hau tsa phepo e nepahetseng.

Boithuto bo bonts'a hore mekhoa ena ea ho ja e na le limatlafatsi tse tlase, ho kenyeletsoa vithamine B12, iron, calcium le protein ().

Lijo tsa limela tsa meroho li thata le ho feta hobane li fokotsa lihlopha tse 'maloa tsa lijo tse nang le limatlafatsi tse ngata, tse kang litholoana, limela le lithollo - ho eketsa menyetla ea ho haelloa ke phepo.

Ho lekola phepelo ea limatlafatsi ka hloko le ho ja lijo tse fapaneng tse phetseng hantle, tse felletseng ho ka thusa ho netefatsa hore o fumana livithamini le liminerale tse hlokoang ke 'mele oa hau.

Ho nka li-supplement le hona ho ka thusa - haholo-holo bakeng sa limatlafatsi hangata tse haelloang ke lijo tsa meroho, joalo ka vithamine B12

E ka baka matšoao a kang a sefuba

Ho fetohela ketosis ho ka baka litla-morao tse ngata, ka linako tse ling ho thoe ke keto flu ().

A mang a matšoao a tloaelehileng a kenyelletsa ():

• pipitlelano
• ho tšoaroa ke hlooho
• mokgathala
• ho thatafalloa ho robala
• mesifa ya mesifa
• maikutlo a fetoha
• ho nyekeloa ke pelo
• ho tsekela

Hoa tsebahala hore litla-morao tsena lia hlaka matsatsing a 'maloa. Ho phomola haholo, ho lula u nosetsoa metsi le ho ikoetlisa khafetsa ho ka thusa ho kokobetsa matšoao a hau.

Ha e tšoanelehe bakeng sa baahi ba itseng

Hobane meroho ea limela tsa limela e thata haholo, e kanna ea se be khetho e ntle ho bohle.

Haholo-holo, bana le basali ba baimana kapa ba anyesang ba lokela ho e qoba, kaha e ka fokotsa limatlafatsi tse 'maloa tsa bohlokoa bakeng sa kholo e nepahetseng le kholo.

Ho kanna ha se tšoanelehe bakeng sa baatlelete, ba nang le nalane ea mathata a ho ja, kapa batho ba nang le lefu la tsoekere la mofuta oa 1.

Haeba u na le maemo a bophelo bo botle kapa u noa meriana efe kapa efe, bua le ngaka ea hau ea bophelo bo botle pele u qala lijo tsena.

Lijo tsa limela tsa limela li ka baka litla-morao tsa nakoana, li haelloa ke limatlafatsi tsa bohlokoa, 'me li sa tšoanele bana le basali ba baimana kapa ba anyesang.

Lijo tse lokelang ho jeoa

Lijo tse nang le phepo e nepahetseng tsa meroho li lokela ho kenyelletsa meroho e mengata e se nang setache, mafura a phetseng hantle, le mehloli ea liprotheine, joalo ka:

• Meroho e seng ea starchy: Sipinake, broccoli, li-mushroom, khale, cauliflower, zucchini le pelepele ea tšepe
• Mafura a phetseng hantle: oli ea mohloaare, oli ea kokonate, li-avocado, oli ea MCT le oli ea avocado
• Linate: lialmonde, walnuts, li-cashews, linate tsa macadamia, li-pistachio le linate tsa Brazil
• Peo: chia, hemp, folaxe le peo ea mokopu
• Li-butters tsa linate: almond, peanut, pecan le botoro ea hazelnut
• Lihlahisoa tsa lebese tse mafura ka botlalo: lebese, yogurt le chisi
• Liprotheine: mahe, tofu, tempeh, spirulina, natto le tomoso ea phepo e nepahetseng
• Litholoana tsa carb e tlase (ka tekano): monokotsoai, lilamunu le kalaka
• Litlama le linoko: basil, paprika, pepere, turmeric, letsoai, oregano, rosemary le thyme

Lijo tsa limela tsa meroho li lokela ho kenyelletsa mafura a mangata a phetseng hantle, meroho e seng ea starchy le protheine ea limela.

Lijo tseo u lokelang ho li qoba

Lijong tsa limela tsa limela tsa limela, u lokela ho qoba nama eohle le lijo tsa leoatleng.

Lijo tse nang le li-carb tse phahameng joalo ka lithollo, linaoa, litholoana le meroho e nang le setache li lumelloa feela ka nyane ha feela li lekana le kabelo ea hau ea carb ea letsatsi le letsatsi.

U lokela ho felisa lijo tse latelang:

• Nama: nama ea khomo, nama ea kolobe, konyana, poli le veal
• Likhoho: khoho, Turkey, letata le likhantsi
• Litlhapi le shellfish: salemone, tuna, sardine, li-anchovies le lobster

Lijo tse ling ke tsena tseo u lokelang ho li fokotsa:

• Meroho e matlafatsang: litapole, yam, li-beet, li-parsnip, lihoete le litapole
• Lino tse tsoekere tse tsoekere: soda, tee e tsoekere, lino tsa lipapali, lero le lino tse tahang
• Lithollo: bohobe, raese, quinoa, oats, nyalothe, rye, harese, buckwheat le pasta
• Lijo tsa linaoa: linaoa, lierekisi, lensisi le lierekisi
• Litholoana: liapole, libanana, lilamunu, monokotsoai, mahapu, liapolekose, plums le liperekisi
• Li-condiments: moroso oa barbecue, mosetareta oa mahe a linotši, ketchup, marinades le liaparo tse tsoekere tsa salate
• Lijo tse entsoeng Lijo-thollo tsa hoseng, granola, li-chips, li-cookie, li-crackers le thepa e besitsoeng
• Li-sweeteners: tsoekere e sootho, tsoekere e tšoeu, mahe a linotši, sirapo ea maple le lero la agave
• Lino tse tahang: biri, veine le li-cocktails tse tsoekere

Lijo tsa meroho tse jang meroho li tlosa nama eohle ha li ntse li fokotsa lijo tse nang le li-carb tse ngata joalo ka meroho e nang le setache, lino tse tsoekere, lithollo le litholoana.

Mohlala oa moralo oa lijo

Morero ona oa matsatsi a mahlano oa lijo o ka thusa ho qala lijo tsa meroho tsa limela.

Mantaha

• Lijo tsa hoseng: Smoothie e nang le lebese le nang le mafura a mangata, spinach, peanut butter, oli ea MCT le phofo ea protheine ea Whey protein
• Lijo tsa mots'eare: Li-noodle tsa zucchini tse nang le li-meatball tsa tempeh le spaghetti sa avocado
• Lijo tsa mantsiboea: khokhonate e entsoeng ka oli ea mohloaare, meroho e tsoakiloeng le tofu

Labobeli

• Lijo tsa hoseng: omelet e entsoeng ka oli ea coconut, chisi, tamati, konofolo le eiee
• Lijo tsa mots'eare: Pitsa ea kholifolaoa e nang le chisi, li-mushroom, tamati e halikiloeng, oli ea mohloaare le spinach
• Lijo tsa mantsiboea: salate e nang le meroho e tsoakiloeng, tofu, li-avocado, tamati le pelepele

Laboraro

• Lijo tsa hoseng: Khohlano ea tofu ka oli ea mohloaare, meroho e tsoakiloeng le chisi
• Lijo tsa mots'eare: cauliflower mac le chisi e nang le oli ea avocado, broccoli le bacon ea tempeh
• Lijo tsa mantsiboea: frittata e nang le oli ea coconut, spinach, asparagus, tamati le feta

Labone

• Lijo tsa hoseng: Yogurt ea Greece e na le linate tsa walnuts le tsa chia
• Lijo tsa mots'eare: Lettuoa la taco le phutheloa ka nama ea li-mushroom tsa walnut, li-avocado, tamati, cilantro, tranelate e bolila le chisi
• Lijo tsa mantsiboea: Likepe tsa pizza tsa zucchini tse nang le oli ea mohloaare, marinara, chisi, spinach le konofolo

Labohlano

• Lijo tsa hoseng: keto oatmeal e nang le peo ea hemp, peo ea folaxe, tranelate e boima, sinamone le botoro ea peanut
• Lijo tsa mots'eare: Likepe tsa avocado tse halikiloeng tse nang le chives, bacon ea coconut le paprika
• Lijo tsa mantsiboea: rauliflower raese e halikiloeng e entsoeng ka oli ea coconut, veggies le tofu

Li-snack tsa limela tsa limela

Lijo tse bobebe tse 'maloa ke tsena tseo u ka li thabelang pakeng tsa lijo.

• li-chips tsa zucchini
• celery e nang le peanut butter
• peo ea mokopu e halikiloeng
• Baqhekelli ba folaxe ba nang le chisi e sehiloeng
• tsoakane linate
• chia peo ea pudding e nang le coconut e sa tsoekere
• lihoete tse nang le guacamole
• tranelate e shapuoa ka lihlahla tse ntšo
• chisi e nang le mafura a mangata e nang le pepere e ntšo
• yogurt e mafura ea Greek e nang le walnuts

Lenaneo la mehlala le kaholimo le fana ka mehopolo e 'maloa bakeng sa lijo tse bonolo le lijo tse bobebe tseo u ka li thabelang lijong tsa keto ea limela.

Ntlha ea bohlokoa

Lijo tsa limela tsa limela tsa meroho ke mokhoa o jang mafura a mangata haholo, o felisang nama le lijo tsa leoatleng.

Ka mokhoa o ikemetseng, lijo tsa meroho le tsa keto li ka khothaletsa taolo ea tsoekere maling, tahlehelo ea boima ba 'mele le melemo e meng e mengata.

Leha ho le joalo, lijo tsena li ka eketsa menyetla ea ho haelloa ke phepo e nepahetseng 'me ha li e-so ithutoe ka botsona.

Leha ho le joalo, haeba u sa je nama ebile u thahasella ho leka keto - kapa u se u ntse u latela keto 'me u labalabela ho tseba ho ea ntle le nama - ho hlile ho a khonahala ho kopanya ka bobeli.