4 Zakudya zopatsa thanzi zopangidwa ndi zakudya za Keto.

July 15, 2021

4 Zakudya zopatsa thanzi zopangidwa ndi zakudya za Keto.

Sizatsopano kuti m'zaka zaposachedwa, chidwi chokhala ndi moyo wathanzi chakula kwambiri mpaka kuswa malire ndikupeza njira zosiyanasiyana zakukwaniritsira izi. Njira zatsopano zophunzitsira, njira zowonera moyo, komanso, zakudya, zakhala zida zabwino kwambiri zopangira moyo wathanzi pamlingo.

Ndizotheka kuti mwamvapo kale za kusala kudya kwakanthawi kwapakati, zakudya za paleo, zakudya zaku Dukan (zomwe zadzetsa mpungwepungwe komanso malingaliro olakwika) komanso, mwina zakudya zotchuka kwambiri, zamasamba, monga inu kale mukudziwa, tichipeza osadya chilichonse nyama, komanso kuchotsa tchizi, mkaka ndi, mazira.

Komabe, chakudya china chomwe chatchuka kwambiri m'zaka zaposachedwa ndi keto zakudya, zomwe tikambirana pang'ono m'mizere ili pansipa.

Tisanakuuzeni zonse za zakudya za keto ndipo tikukupatsani zidule ndi malangizo oti muzitsatira, ndikofunikira kukukumbutsani zakufunika kofunsa katswiri musanadye chilichonse, chifukwa ndi amene adzakuwuzeni yomwe ili yoyenera kwa inu ndi zosowa zanu zakuthupi.

La zakudya za keto, Amadziwikanso kuti ketogenic, amakhala ndi malire a zakumwa zamahydrohydrate, kuyika malire ake magalamu 40 patsiku ndikuikapo mafuta okhaokha (salimoni, peyala, mafuta a azitona ...) mapuloteni. Zakudyazi zimakhala ndi dzinali chifukwa cha ketosis yomwe thupi limalowamo, ndiye kuti, kuletsa kwama carbohydrate kumene kumapangitsa chiwindi kuti chisamagwiritse ntchito shuga kuchokera m'zakudya zamadzimadzi, koma kuti zigwiritse ntchito mafuta ngati magetsi.

Zakudya za Keto

Pali maphunziro omwe akutsimikizira kuti chakudyachi chimapindulitsanso kuchiza matenda aminyewa monga khunyu kapena Alzheimer's, kuphatikiza zolinga zakuchepetsa monga ena mwa anthu odziwika padziko lonse lapansi monga Kourtney adachita. Kim Kardashian yemwe akuti wataya makilogalamu opitilira 25 chifukwa cha chizolowezi ichi, supermodel Adriana Lima kapena supikisano wa basketball Lebron James.

Kudya ndi zovuta

Monga momwe zakhala zikudziwika kale, chakudya chabwino chomwe chilipo ndi chimodzi chomwe chimakhala choyenera. Chifukwa chake, kudya chakudya chamagulu wathanzi monga quinoa, zipatso ndi ndiwo zamasamba ndikofunikira kuti thupi lathu liziyenda bwino.

Kumbali inayi, monga tanena kale, ndikofunikira kukaonana ndi katswiri kuti akudziwitseni ngati chakudyachi chingasinthidwe kwa inu, chifukwa si choyenera kwa anthu omwe ali ndi mavuto amadzimadzi, chithokomiro, kuperewera kwa impso, kapamba ndi chiwindi pakati pa ena.

Maphikidwe abwino a keto kadzutsa

Ngati mwawona kale dokotala wanu wodalirika ndipo mwatsimikiza kuyambitsa zakudya za ketogenic, nayi maphikidwe 4 athanzi kwambiri pachakudya chanu cham'mawa.

1. Mbeu ya chizi ndi zipatso zofiira

Keto chakudya cham'mawa

    Mbeu za Chia ndi chimodzi mwazinthu zopangira zovala zokonzera chakudya cham'mawa ndi maswiti, popeza ali ndi chitsulo, calcium ndi potaziyamu. Mwa maphikidwe onse a keto kadzutsa, pudding iyi mwina ndi imodzi mwazosavuta kupanga.

    Zosakaniza za munthu 1

    • Supuni 3 chia mbewu
    • Amondi kapena mkaka wa kokonati
    • Zipatso zofiira
    • Mtedza (ngati mukufuna)
    • Supuni 1 sinamoni kapena vanila
    Kukonzekera
    • Kuti mupange pudding yanu ya chia, muyenera kuthira supuni zitatu za mbewu za chia mumtsuko kapena galasi.
    • Thirani mkaka womwe mwasankha pamwamba pa nyembazo, koma yesetsani kuti musafike kumapeto kwa chidebecho, chifukwa njere zimakulirakulira ndipo pambuyo pake zidzakhala zovuta kuzichotsa.
    • Ndi supuni, sakanizani mkaka ndi nyembazo mpaka zitaphatikizidwa.
    • Phimbani mtsukowo ndi chivindikiro kapena kulephera kuti ndi pepala lowonekera ndikuwasiya mu furiji usiku wonse.
    • Mmawa wotsatira, mudzawona kuti mbewu zawonjezeka ndikuti kukonzekera kumawoneka ngati custard. Onaninso.
    • Pakadali pano mutha kuwonjezera pa pudding wanu zosakaniza kapena zojambula zomwe mumakonda kwambiri. Zapamwamba kwambiri ndi zipatso zofiira monga rasipiberi ndi mabulosi abulu. Muthanso kugwiritsa ntchito mtedza.
    2. Chokoleti chokoma ndi peyala

    Keto zakudya

      Magazi ake otsika kwambiri amalola kuti kukonzekera kumangogwiritsidwa ntchito pazakudya zam'mawa komanso zam'mawa. Zosakaniza za anthu awiri

      • 1 avocado wakucha
      • Supuni 2 zopanda ufa wosalala wa cocoa 
      • Masupuni a 2 a uchi
      • 40 ml mkaka
      • ½ supuni ya supuni ya vanila
      • Madzi agave
      • chi- lengedwe
      • kokonati grated
      • Zipatso zofiira
      Kukonzekera
      • Peel the avocado, chotsa fupa lake ndikudula.
      • Thirani mapeyala odulidwa mchidebe ndipo musakanize ndi blender pamodzi ndi koko, uchi, madzi, mchere, vanila komanso mkaka.
      • Zosakaniza zonse zikaphwanyidwa ndipo zotsatira zake ndizosakanikirana, tsanulirani kukonzekera mu chidebe chomwe chimatha kutsekedwa mwadongosolo.
      • Sungani chidebecho mufiriji kwa maola osachepera awiri kuti chisakanizocho chizizire bwino komanso mawonekedwe ake akhale osalala.
      • Itumikireni mu mbale ndipo ngati yomaliza kukongoletsa ndi zipatso zofiira ndi kokonati wa grated.

      3. Sipinachi, bowa ndi feta cheese omelette

       Keto zakudya

      Chinsinsichi, chomwe chimadziwikanso ndi dzina lachi Italiya 'fritatta', chadziwika kwambiri pakati pa chakudya cham'mawa chabwinobwino.

      Zosakaniza za 2 servings

      • 55 g wa batala

      • 85 gr wa sipinachi yatsopano

      • 140 gr ya bowa

      • 55 g chives

      • 6 huevos

      • 110 gr ya feta tchizi

      • chi- lengedwe

      • Pepper

      Kukonzekera
      • Musanayambe kukonzekera omelette, konzekerani uvuni ku 175ºC
      • Dulani feta tchizi tating'onoting'ono mothandizidwa ndi mpeni kapena chala chanu ndikuwonjezera mazira. Sakanizani zosakaniza zonse bwino ndi nyengo ndi mchere ndi tsabola momwe mungakonde.
      • Dulani ma chives ndi bowa muzidutswa tating'ono ndikuwathira mu batala pamoto wapakati kwa mphindi 7. Gwiritsani ntchito skillet yomwe mutha kuyika mu uvuni pambuyo pake.
      • Mukaphika chive ndi bowa, onjezerani sipinachi ndikuphika kwa mphindi imodzi.
      • Pakatha nthawi yoti masamba azidya mwachangu, onjezani tchizi ndi mazira osakaniza omwe mudapanga koyambirira ndikuyika poto mu uvuni kwa mphindi pafupifupi 20 kapena mpaka litakhala golide ndikuphika pakati. 
      • Pakatha nthawi yophika, chotsani poto ndikuziziritsa. Kutumikira pa mbale ndikusangalala ndi omelette yanu
      4. Chotupitsa cha ku France

      Chakudya cham'mawa cha Keto

      Inde, tikudziwa kale zomwe mukuganiza. Tositi ndi ofanana ndi buledi, ndipo zosakaniza siziloledwa pa zakudya za keto. Komabe, pali njira zopangira maubweya anu osagwiritsa ntchito chakudya. Pitilizani kuwerenga chifukwa apa tikufotokozera zomwe muyenera kupanga toast yanu yaku France.

      Zosakaniza za 2 servings

      • Supuni zitatu za batala
      • Supuni 2 za ufa wa amondi
      • Supuni 2 ufa wa kokonati
      • ½ supuni ya tiyi yophika ufa
      • chi- lengedwe
      • 4 huevos
      • Supuni 4 zakukwapulidwa kirimu
      • Cin supuni ya sinamoni
      • Zipatso zofiira
      Kukonzekera
      • Dulani chidebe chachikulu chopanda pansi kapena thireyi chomwe chingakwane bwino mu microwave yanu.
      • Mu chidebe chomwe mudadzoza kale, sakanizani zowonjezera zonse zophika mothandizidwa ndi spatula. Mukasakaniza, onjezerani dzira limodzi ndi supuni 1 za kirimu ndikusakaniza zonse bwino.
      • Kusakaniza komwe mudakonzera kale, kuphika mu microwave kwa mphindi pafupifupi ziwiri kuti malo aziphika. Ngati nthawi yophika itatha, mumadula ndi mpeni ndipo mtandawo udakalibe, lolani kusakaniza kuphika kwa theka lina.
      • Chotsani mtanda wanu mu ma microwave, mulole kuti uziziziritsa, ndi kudula pakati.
      • Mu mbale, sakanizani mazira ndi zonona zotsala ndikuwonjezera sinamoni. Ndikusakaniza komweko, pang'onopang'ono lowani magawo omwe mudapanga koyambirira kwa microwave. Chinyengo ndikuchipatsa kangapo kuti apatsidwe bwino.
      • Mu poto wowotchera, pangani batala ndikuwotcha toast mpaka atakhala golide wagolide.
      • Kuti mumalize kukonzekera kwanu, perekani mabotolo pa mbale ndikuwakongoletsa ndi zipatso zofiira monga mabulosi abulu ndi rasipiberi. 

      Keto zakudya faq

      Kodi keto ndi chiyani?

      Chakudya cha keto, chomwe chimadziwikanso kuti 'ketogenic', chimakhala choletsa kudya kwa zakudya zam'madzi momwe zingathere (magalamu 40 patsiku) ndikudya mafuta ochulukirapo komanso mapuloteni ochepa. Zakudyazi zimagwiritsidwa ntchito makamaka ndi iwo omwe amafuna kuonda, komanso kuchepetsa zovuta za matenda ena monga khunyu kapena Alzheimer's.

      Kodi chakudya cha keto ndi choyenera kwa aliyense?

      Musanayambe zakudya zilizonse, tikulimbikitsidwa kuti mufunsane ndi katswiri kuti akuuzeni ngati chakudyachi ndi choyenera kwa anthu ena. Zakudya za keto zitha kubweretsa zoopsa kwa anthu omwe ali ndi vuto m'chiwindi, impso ndi kapamba pakati pa ena.

      Ndi zinthu ziti zomwe ndizoletsedwa pa keto?

      Kutsata mosamalitsa keto zakudya, pali zinthu zina zofunika kupewa monga mkate, mpunga, pasitala, shuga, mbatata, ngakhale kaloti, quinoa, ndi nyemba. 



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