ʻEhia ka nui o mākou i makemake e lilo i ke kaumaha, a i ke kaʻina hana, ʻoki iho i nā meaʻai momona, me ka manaʻo ʻo ia nā mea hewa nui? ʻO ka ʻai ketogenic kahi mea hoʻololi pāʻani a hiki i ka hoʻopau ʻana i kēia moʻolelo. Ma ka ʻaoʻao o ia mea, ʻaʻole maʻamau kēia meaʻai momona momona haʻahaʻa, akā ʻo ka nānā ʻana i kāna hana o loko a me nā pōmaikaʻi e hōʻike ana i ke kumu i pōmaikaʻi ai kekahi mau kāne a me nā wahine. He aha ka ʻepekema ma hope o ka ʻai ketogenic?
ʻAʻole pono ʻoe e helu i nā calorie ma ka ʻai keto (ʻoiai ke hana nei kekahi poʻe!). He maikaʻi loa ke kani ʻana i ka ʻoiaʻiʻo? ʻO ia no ka mea. E hoʻomaopopo mua kākou i ke kaʻina hana o ke ketosis, kahi i loaʻa ai ka inoa o ka ʻai ketogenic. ʻO ka Ketosis ke kaʻina hana maoli o ke kino, hoʻomaka i ka wā e haʻahaʻa ai ka ʻai. Ke hana ʻia kēia, wāwahi nā momona o ke ake a hana ʻia nā ketones. Loaʻa ʻia kēia ʻano metabolic i ka wā e ʻai ai ke kino i nā kaʻa liʻiliʻi, a ʻoi aku ka momona. E hoʻomaka ia e puhi i nā ketones no ka metabolism maikaʻi loa a me ke olakino noʻonoʻo a me ke kino. ʻO ka mea ʻē aʻe, ke ʻai ke kino i ka meaʻai kiʻekiʻe-carb, hana ia i ka glucose a me ka insulin. No laila, ʻo ka ʻai keto, ʻo ia ka haʻahaʻa-carb, pale i kēia mai ka hana ʻana.
He aha nā lakio macronutrient kūpono o ka ʻai keto?
I mea e hoʻomaka ai me ka ʻai keto, pono ʻoe e hōʻoia e ʻai ana ʻoe i nā macronutrients i ko lākou mau ratio kūpono. ʻO ka hopena i noiʻi ʻia a ʻepekema ʻo 70 ka nui o kāu meaʻai e pono ai mai nā momona olakino, 20 pākēneka mai ka protein, a he 10 pākēneka wale nō mai nā kalapona. ʻOiai ʻo ka mea kūpono, pono e loaʻa i kēlā me kēia o kāu mau meaʻai i kēia ratio, ʻaʻole hiki ke hiki i ka wā e hele ai ke hōʻoia i kēia. No laila e hoʻāʻo a kaulike i nā ratios i ka lā, a i ʻole e ʻimi wale i ka hoʻokō ʻana i nā pahuhopu me kēlā me kēia pāʻina. ʻO ka mea maikaʻi e hana ai, ʻo ia ka mālama ʻana i kāu ʻai kalapona i ka 50 grams wale nō i ka lā. Pono ka hapa nui o ka poʻe e ʻai i 3-4 mau ʻai liʻiliʻi i ka lā, i hoʻopiha ʻia me kekahi mau ʻai ʻai keto i ʻae ʻia ma waena. Eia kekahi, pono kāu ʻai ʻana i ka momona a me nā calorie e pili ana i ka nui o kāu hana ʻana, a no kēia, ʻoi aku ka maikaʻi e ʻimi i ke kōkua ʻoihana a me kahi hoʻolālā meaʻai. 'Mai hoʻāʻo e ʻēheu i ka ʻai keto,' wahi a Julie Stefanski, he meaʻai meaʻai i hoʻokumu ʻia ma York, PA, ka mea loea i ka ʻai ketogenic. 'E hoʻonohonoho i ka lā hoʻomaka a hoʻomākaukau ma ka hoʻonohonoho hou ʻana i kāu hale lole, ka hoʻolālā ʻana i nā koho meaʻai a me nā meaʻai, a me ke kūʻai ʻana i nā meaʻai kūpono a me nā meaʻai meaʻai. ʻO ke kumu nui e paʻakikī ai ka poʻe e pili ana i ke keto, ʻaʻole lawa ka poʻe i nā meaʻai hoihoi e huli ai, a lanakila ka poʻe punahele kiʻekiʻe ma luna o ka manaʻo maikaʻi. Inā ʻaʻole ʻoe i kūʻai i nā meaʻai ma ka hale kūʻai i kūpono i nā alakaʻi, ʻaʻohe mea maʻalahi i loko o ka pahu hau ke pono ʻoe.'
He aha nā pōmaikaʻi o ka ʻai keto?
Kaumaha emi: ʻO ka poho kaumaha ka pahuhopu mua o ka ʻai keto. No ka mea he haʻahaʻa ia i nā kalapona, hoʻohana ʻo ia i ka momona ma ke ʻano he kumu o ka ikehu, ʻo ia hoʻi ke puhi ʻana i ka momona maikaʻi o kou kino a hāʻawi iā ʻoe i ka meaʻai. Eia kekahi, ʻoi aku ka nui o ka protein, no laila ʻaʻole ʻoe e pōloli maʻalahi.
Mālama ili: No ka mea ʻaʻole ʻāpana o ka meaʻai nā kalapona i hoʻomaʻemaʻe ʻia e like me ka maida a me ke kō, ke ʻoki nei ʻoe i kekahi o nā kumu nui o ka ʻili a me ka ʻili dehydrated.
Nā pae cholesterol: Hoʻomaikaʻi nui ka ʻai keto i ke olakino puʻuwai, ma o ka ʻai ʻana i nā momona olakino i waiwai i ka HDL a i ʻole nā pae cholesterol maikaʻi e like me ka avocados a me ka paʻakai, a me ka hoʻopau ʻana i nā meaʻai āpau me ka LDL a i ʻole ka cholesterol maikaʻi ʻole. ʻO kēia ka hopena i ke olakino puʻuwai maikaʻi loa. ʻO ka meaʻai hoʻi e hoʻohaʻahaʻa i nā pae hemoglobin A1c, kahi ana o ke kiʻekiʻe o ke kō koko o ke kanaka.
Kāohi i ke kanesa: ʻO ka hahai mau ʻana i ka ʻai keto e alakaʻi i ka liʻiliʻi o ka loaʻa ʻana o ka maʻi kanesa, no ka mea, ʻoi aku ka nui o ke kaumaha oxidative. ʻOi aku ka maikaʻi a ʻoi aku ka maikaʻi o ka meaʻai no ka poʻe e hana ana i ka chemotherapy a i ʻole radiation, e hiki ai ke hoʻonui i ka meaʻai a me ka wikiwiki o ka oxidation o nā maʻi kanesa.
Hoʻemi i ka pilikia o ka PCOS a me nā pilikia ovarian ʻē aʻe: He mea pono ka ai haʻahaʻa-carb i ka mālama ʻana i ke kaulike hormonal, ʻo ia hoʻi ke kuleana no ke olakino hānau. ʻO ka lilo ʻana o ke kaumaha, hoʻomaikaʻi i ka pae o ka insulin a me ka hōʻemi ʻana i ka pilikia o ka cysts kekahi o nā pono o ka ʻai keto.
ʻOi aku ka liʻiliʻi o ka hopu ʻana: Hiki i nā poʻe i maʻi i ka epilepsy ke pili i ka ʻai keto e hōʻemi i ka ikaika a me ka pinepine o ka hopu ʻana, ʻoi aku ka nui o nā keiki. Ma kahi o 50 pakeneka o nā keiki ma ka ʻai ketogenic e hoʻemi i kā lākou hopu ʻana i ka hapalua. Ma kahi o 10 a 15 pakeneka o nā keiki ʻaʻole i ʻike i ka hopu ʻana ma hope o ka lawe ʻana i ka meaʻai.
Kōkua i ka hana o ka lolo: ʻO ka ʻai keto he mau pono neurological. Kōkua ia i ke olakino cognitive, e hōʻemi ana i ka pilikia o ka maʻi o Parkinson a me ke kaumaha a me ka insomnia i kekahi mau hihia.
He aha nā meaʻai maikaʻi loa e ʻai ai no ka ʻai keto?
Nā meaʻai momona: Ma waho aʻe o nā momona trans, pono ʻoe e hoʻohana i nā momona ʻē aʻe a pau i ka ʻai keto, ʻoi aku ka momona saturated a unsaturated.
ʻO nā momona momona: ʻO kēia nā mea e pili ana i ka ʻaila niu, ka ʻiʻo hānai mauʻu a me ka moa, ka pata hānai mauʻu a me ka ghee a me ka waiū holoʻokoʻa.
ʻO nā momona ʻaʻole i hoʻopiha ʻia: ʻO nā avocado, ka ʻaila ʻalemona, ka ʻaila ʻoliva, nā hua flax, mackerel, salmon, nā ʻanoʻano paukena a me nā walnuts he waiwai nui i nā momona unsaturated.
Polokina: ʻO nā kumu o ka protein i kūpono i ka ʻai keto e hoʻopili ʻia me kā lākou mau meaʻai momona. ʻO nā nati, nā ʻanoʻano, nā hua manu, ka iʻa (ka ʻōpae, ka ʻōpae, nā pāpaʻi, nā ʻū, nā ʻō, nā pā, nā heʻe), nā moa hānai mauʻu a me nā paʻakai kekahi mau kumu o ka protein āu e koho ai.
Nā meaʻai: ʻO ka'ōmaʻomaʻo ka hua'ōlelo e pili ana i nā mea kanu. Loaʻa i ka nui o ka artichoke, asparagus, broccoli, Brussels sprouts, green beans, okra, spinach, nā ʻano like ʻole o ka letus a me ka arugula. ʻO nā mea ʻai ʻē aʻe e ʻeli i loko, ʻo ia ka turnips, nā ʻōpala, nā ʻōmato, nā ʻōpala wai, nā aniani a me ka brinjal.
Nā hua hua: ʻOi aku ka maikaʻi o nā ʻeleʻele ma ka ʻai keto ma muli o ke kiʻekiʻe o ka fiber a me nā pae antioxidant. Hiki ke ʻai ʻia nā blueberries, strawberries a me nā raspberries i nā mea liʻiliʻi.
He aha kāu e pale ai i ka ʻai keto?
ʻO nā kīʻaha i hoʻomaʻemaʻe ʻia: ʻO nā pāpaʻi, nā pizzas, nā berena, nā rotis a me ka laiki ʻaʻole ia he ʻāpana o ka ʻai keto, no ka mea, ʻoi aku ka nui o ka nānā ʻana i nā kalapona ma mua o nā ʻano meaʻai ʻē aʻe.
ʻO nā huaʻai mākū: Pono e pale ʻia nā ʻuala, nā ʻuala a me nā mea ʻai ʻai starchy ʻē aʻe i ka wā e ʻai ana i ka keto, no ka mea he kiʻekiʻe o nā kaʻa.
Nā huaʻai: ʻOiai ua hoʻokuʻu ʻia nā hua, ʻaʻole nā huaʻai ʻē aʻe i ʻāpana o ka ʻai keto. Loaʻa iā lākou ka nui o ke kō a me ke kalapona. A ʻoiaʻiʻo, ʻaʻohe wai hua.
Nā mea ʻono a me nā meaʻai i hana ʻia: ʻAʻole wale lākou he no-no i ka ʻai keto, ʻaʻole nui lākou no kekahi meaʻai! Hoʻopili pū kēia me nā mea inu aerated. No laila e noho kaʻawale.
He aha nā pilikia o ka ʻai keto?
E like me nā meaʻai ʻē aʻe, hiki i nā noi lōʻihi o ka ʻai ketogenic ke kumu i nā hopena ʻaoʻao a me nā pilikia olakino. Hiki iā ia ke hoʻonui i ke kiʻekiʻe o ka acidity o ke koko, hoʻoulu i nā pilikia o ka ʻiʻo, ka hoʻokumu ʻana i ka pōhaku ʻāʻī, ke kō koko haʻahaʻa i nā poʻe maʻi maʻi, constipation a pēlā aku. Inā loaʻa iā ʻoe ka maʻi diabetes, hypoglycemia a i ʻole pilikia puʻuwai, e makaʻala loa. Pono nā wāhine hāpai e haʻalele i kēia meaʻai. Eia kekahi, hiki ke hoʻopilikia ʻia ke olakino o kou iwi inā ʻaʻole lawa ʻoe i ka calcium, no laila e hoʻomau i ka nānā ʻana i kēia. I kekahi mau hihia, hiki ke ʻike ʻia kēia mau hopena ʻaoʻao i ka hoʻomaka ʻana a nalo i ka wā e maʻa ai kou kino i ka ʻai. Kapa ʻia kēia ʻo ka 'keto flu' a ke kumu hoʻi i ka ʻūlū a me ka luhi, ma muli o ka hemo koke ʻana o nā kaʻa. No ka ʻike ʻana iā ʻoe iho ma kēia māhele, hoʻohui me nā electrolytes e like me ka wai niu. I nā hihia ʻē aʻe, hiki ke ʻike mālie. ʻO kēlā me kēia ʻaoʻao, e makaʻala i nā loli i kou ʻano a i ʻole ke ʻano o kou kino, a e nīnau mau i kāu kauka a me kāu meaʻai meaʻai ma mua o ka hoʻāʻo ʻana a i ʻole ka hoʻomau ʻana i ka ʻai keto.
Hiki i nā mea ʻai meaʻai ke koho i ka ʻai keto?
ʻAe ka pane. Pono ʻoe e hana i kahi hana koʻikoʻi i ka mālama ʻana i nā mea pono kūpono, akā hiki nō ʻoe ke hana. Inā hiki iā ʻoe ke ʻai i nā hua, maikaʻi. Inā ʻaʻole hiki iā ʻoe, e koho i ka waiu momona momona, i kumu maikaʻi ʻia mai nā bipi kūloko hānai mauʻu. E kaupalena i ka ʻai ʻana i ka carb i ka 35 g i kēlā me kēia lā, a ma kahi o ka tofu, nā lau ʻōmaʻomaʻo, nā mea kanu non-starchy, nā aila (niu, ʻalemona, ʻoliva) nati (cashews, almonds, walnuts, pistachios), ʻanoʻano (flaxseeds, ʻanoʻano paukena, nā ʻanoʻano sunflower), nā avocado, nā hua a me ka mānoanoa, ka yoghurt Helene. E hōʻalo i nā kīʻaha, nā huaʻai a me nā kumu kō. E kaupalena i kou ʻai ʻana i ka lentil - ʻae, ʻo ka pī! Hiki iā ʻoe ke hoʻohui i kahi lulu protein maoli i kāu hoʻolālā meaʻai inā hiki. Inā makemake ʻoe e hele i ka puaʻa holoʻokoʻa a huli i ka vegan, ka waiu niu a me ka ʻaila, ka waiū ʻalemona a me ka pata ʻalemona, ka pata cashew a pēlā aku hiki ke hoʻohana.
Hiki ke hoʻohana ʻia ka ʻai keto no ka meaʻai India?
ʻOiai ʻoi aku ka kiʻekiʻe o ka meaʻai India i nā kalapona, aia nā koho maikaʻi loa inā makemake ʻoe e hoʻāʻo i ka ʻai keto ʻoiai e noho pono i kāu aʻa culinary. Mutton a me ka moa kebabs, pāpaʻu-palai ʻai i loko o ka ʻaila ʻoliva me nā mea ʻala ʻĀina, ka ʻiʻo a me nā mea kanu curries, soups a me nā rasams a me kahi baingan ka bharta maʻalahi he keto-friendly. ʻO ke kī ʻo ka ʻoki nui ʻana i ka rotis, ka laiki a i ʻole nā palaoa ʻē aʻe i ʻāpana o kāu meaʻai maʻamau o India, a ma kahi o ka nānā ʻana i nā curries a me nā mea nui.
Nā meaʻai
Pehea ʻoe e hoʻomākaukau ai i ka meaʻai ketogenic? Eia ka papa kuhikuhi meaʻai maʻalahi i kēlā me kēia lā e hoʻomaka ai ʻoe.
7am: Inu
ʻO ka ʻōniʻoniʻo-ʻalemona-butter smoothie
Nā mea komo:
1 puna wai
2 kīʻaha lau spinach i ʻoki maikaʻi ʻia
1 kīʻaha waiu ʻalemona
½ kīʻaha hua o kāu koho (maikaʻi ka maiʻa a i ʻole ka pineapple)
1 tsp nā hua flax
1 tsp nā ʻalemona ʻokiʻoki
Hanana:
- E hoʻohui i ka pata, ka spinach, ka waiu ʻalemona, nā huaʻai a me nā hua liʻiliʻi i loko o ka blender, a laila hui mālie me ka wikiwiki haʻahaʻa no kekahi mau minuke a hiki i ka hui ʻana o nā meaʻai a pau.
- E ninini i loko o ke aniani a hoʻonani me nā ʻalemona ʻokiʻoki.
- E inu koke.
9am: ʻAi kakahiaka
Paʻi hua manu-bacon-avocado
Nā mea komo:
2 hua
1 avocado
he mau lau mint
4-5 mau ʻāpana puaʻa palai
Hanana:
- Wehe i ka ʻiʻo o ka avocado, a hui pū me kekahi mau lau mint a hiki i ka hoʻohui ʻia ʻana o kahi hui palaki.
- E hoʻopalapala i nā hua i ka ʻaoʻao lā i luna, i kēlā me kēia.
- E kau i ka hui avocado ma luna o kahi pā lawelawe, a ukali ʻia e nā hua palai, a laila nā ʻāpana puaʻa.
- E ʻai i ka wā e wela ana ka ʻaina kakahiaka.
12 awakea: ʻaina awakea
Hoʻomoʻa ʻia ka broccoli a me ka paʻakai
Nā mea komo:
2 kīʻaha broccoli hou
1 puna wai
½ tbsp palaoa
½ onion, ʻoki ʻia
½ kīʻaha waiu
1 kīʻaha Swiss cheese, ʻokiʻoki ʻia
1 hua manu
ʻO ka paʻakai a me ka pepa, eʻono
Hanana:
- E puhi mua i ka umu i 165 degere C.
- Hoʻomoʻa a hoʻomoʻa i ka broccoli a palupalu akā paʻa.
- I loko o kahi ipu, hoʻoheheʻe i ka pata, hoʻohui i ka palaoa a hoʻoulu. A laila hoʻohui i ka onion a hoʻoulu i kekahi manawa.
- E hoʻohui i ka waiū ma kahi liʻiliʻi a hoʻomau i ka hoʻoulu ʻana no kekahi manawa.
- Ke hoʻolapalapa kēia, e hoʻomoʻa no hoʻokahi minuke a laila e wehe i ka wela.
- E kuʻi i ka hua, a laila e hoʻomoʻi i loko o ka hui ipu. E hoʻohui i ka paʻakai, ka paʻakai a me ka pepa, a hui maikaʻi.
- E hoʻokomo i ka broccoli i loko, a e hoʻoneʻe i kahi pā.
- E hoʻomoʻa no ka hapalua hola i ka umu i hoʻomoʻa mua ʻia.
4pm: ʻAi ʻai
Kofe pale pōkā
Nā mea komo:
2 punetēpē paʻa pōkā pīni kope
1-2 tbsp lolo octane a i ʻole ʻaila niu
1-2 punetēpē i hānai ʻia i ka mauʻu a i ʻole ghee
Hanana:
- E hoʻoinu kofe me 1 kīʻaha wai me nā pī kofe.
- E hoʻohui i kaʻaila.
- A laila e hoʻohui i ka pata hānai mauʻu a i ʻole ka ghee. (E hōʻoia ʻaʻole paʻakai kēia)
- E hoʻohui i loko o ka mea huila a hiki i kona ʻike ʻana me he latte pua.
- E inu i ka paipu wela.
6pm: ʻAi ʻai
Paʻi Salmon
Nā mea komo:
400g salmon
1 hua manu
¼ ʻoki ʻokiʻoki
2 punetēpō palaoa maloʻo
1 puna ʻaila ʻoliva
Hanana:
- E wāwahi i ka hua i loko o ke pola a kuʻi.
- E ʻoki i ka salmon i ʻāpana 4-5.
- E hoʻohui i kēlā me kēia ʻāpana salmon me kahi hua manu liʻiliʻi, nā ʻōpala palaoa a me nā aniani a pau ka hoʻohana ʻia.
- I loko o ka pā, e wela i ka ʻaila ʻoliva, a laila ʻeleʻele nā pākī ma mua ma kekahi ʻaoʻao, a laila kekahi.
- Ke pau, hoʻokahe i ka ʻaila a ʻai.
8pm: ʻAina ahiahi
ʻO ka salakeke moa ʻokiʻoki
Nā mea komo:
½ umauma moa iwi ʻole
Lau letus, he lima
10-12 ʻoliva ʻōmaʻomaʻo
50 g feta cheese
3 kamato
1 puna ʻaila ʻoliva
1 puna wai
ʻO ka paʻakai a me ka pepa eʻono ai
Hanana:
- Eʻoki i ka moa, a hoʻomoʻi i nā pahu me ka paʻakai a me ka pepa. Hiki iā ʻoe ke hoʻohui i nā mea ʻala ʻē aʻe āu e makemake ai.
- E lawe i 1 punetēpē pata i loko o ka pā, a laila e hoʻohui i ka umauma moa i laila. E ʻai no kekahi mau minuke a palupalu ka moa a ʻeleʻele iki. Wehe ia mai ke kinoea, e hoʻoneʻe i ke kīʻaha a hoʻomāalili.
- E hoʻohui i ka ʻaila ʻoliva me nā mea ʻē aʻe a pau, a hui maikaʻi.
- Ke maʻalili nā pahu moa, e hui mālie i loko o kēia a eli i loko.
Nā kiʻi: Shutterstock
