Imifino evunyelwe ku-keto
Ekudleni kwe-keto, kungcono ukhethe izinhlobo ezithile zemifino nezithelo ezihambisana nezidingo zalokho kudla okukhethekile. Kugcizelelwa ukudla okune-carb ephansi, imifino enomsoco, kanye nezithelo ezinoshukela omncane.
Ngokuqondene nemifino elungele ukudla kwe-keto, ungathola izinhlobo ezinjengalezi:
- Ama-turnips, ama-radishes, ne-asparagus, aziwa ngokudla kwawo okuphezulu.
– Isipinashi, ulethisi kanye ne-arugula, ezilula futhi eziqabulayo.
– Ukholifulawa, ibroccoli, nekhabishi, okuyimifino enomsoco.
- Ama-Olive namakhowe, ngenxa yokunambitheka kwawo okuyingqayizivele kanye nezinzuzo zezempilo.
– Ulamula, upelepele, ama-artichokes, isitshalo seqanda, ukhukhamba, ubhontshisi oluhlaza, utamatisi kanye ne-zucchini, ngakunye kunikela ngezinambitheka ezihlukahlukene kanye nezinzuzo zokudla okunomsoco.
Ngokuqondene nezithelo ezifanele ukudla kwe-keto, ziyi:
– Amajikijolo, ikhabe, ukhukhunathi, amasitrobheni, ikhantaloupe, iplamu kanye nokwatapheya. Lezi zithelo zinoshukela omncane uma ziqhathaniswa nezinye, okuzenza zibe izinketho ezifanele kulabo abalandela lokhu kudla.
Ukukhetha okuhlakaniphile kwemifino nezithelo ngaphakathi kokudla kwe-keto kwenza umzimba uzuze izinzuzo eziphezulu zokudla okunomsoco kuyilapho ugcina amazinga aphansi ama-carbohydrate.
Izimiso zokukhetha imifino evunyelwe ekudleni kwe-keto
Ukwenza kube lula kuwe ukuthi ukhethe imifino elungele ukudla kwe-ketogenic, cabangela lezi zeluleko ezilandelayo:
– Imifino enamahlamvu aluhlaza ilungele lokhu kudla ngoba ayinawo ama-carbohydrates.
Imifino eluhlaza, ngokuvamile, iqukethe ama-carbohydrate ambalwa kunemibala.
Ukufaka le mifino ekudleni kwe-ketogenic ngezindlela ezizuzisayo nezihlukahlukene, zama le mibono elandelayo:
– Gcoba ubhontshisi oluhlaza ngamaconsi kalamula namafutha e-olive, afaka amafutha anempilo esidlweni.
Faka i-arugula neklabishi kumasaladi ukuze uthole ukunambitheka okugcwele nokunomsoco.
- Faka irayisi elivamile esikhundleni selayisi likakholifulawa ukuze unciphise ama-carbohydrate futhi wandise ukudla kwemifino.
- Sebenzisa isitshalo seqanda esikhundleni se-pasta ezitsheni ze-lasagna ukuze uthole ukudla okulula.
Faka isipinashi esaladini, usigovuze ngegalikhi ukuze usebenze njengesitsha esiseceleni, noma wenze i-smoothie enomsoco.
- Faka upelepele omnandi ngemibala yawo egqamile kumasaladi akho, ama-appetizers, noma ngisho namasemishi ukuze uthole ukunambitheka okwengeziwe.
Lezi zindlela zenza kube lula ukufaka imifino e-keto-friendly ekudleni kwakho ngendlela emnandi futhi enomsoco.
Inani lezithelo nemifino elivunyelwe ekudleni kwe-keto
Ekudleni kwe-keto, kugcizelelwa ekudleni amanani amancane ama-carbohydrate nokwandisa amafutha anempilo namaprotheni. Abantu abalandela lokhu kudla kufanele bakhethe izithelo nemifino engakhulisi kakhulu ama-calories. Inani elifanele elivunyelwe kulokhu kudla liyahlukahluka kuye ngesisindo somuntu, uhlobo lomzimba, indlela ashisa ngayo ama-calories emzimbeni wakhe, kanye nemigomo yokulandela ukudla, kungakhathaliseki ukuthi ukulahlekelwa isisindo noma ukugcina isisindo samanje. Kubalulekile ukugxila ekutholeni izakhi ezibalulekile kanye nokunciphisa ukusetshenziswa kwama-carbohydrate ukuze kuqinisekiswe inzuzo enkulu ekudleni kwe-keto.
Ukubaluleka kwezithelo nemifino ekudleni kwe-keto
Ekudleni kwe-keto, kudingekile kakhulu ukugxila ekubalulekeni kwezithelo nemifino ikakhulukazi, njengoba zidlala indima ebalulekile ekunikezeni umzimba ngama-antioxidants kanye nezakhi eziningi ezibalulekile. Lokhu kudla kunomthelela omkhulu ekuthuthukiseni inqubo yokugaya kanye nokuthuthukisa impilo yamathumbu ngokuhlinzeka nge-fiber kanye nezinto ze-prebiotic ezisekela futhi zondle amabhaktheriya anenzuzo ohlelweni lokugaya.
Kubalulekile ukuhlukanisa phakathi kwezinhlobo ezimbili zefiber ezihlinzekwa yilokhu kudla; I-Insoluble fibre ihlala injalo ohlelweni lokugaya ukudla, esiza ukuthuthukisa ukuqedwa kahle kwemfucuza, kuyilapho i-fiber encibilikayo iphenduka ijeli eyandisa inqubo yokugaya futhi isize ukulawula amazinga kashukela egazini. Imifino ngokuvamile iqukethe inani elikhulu le-fiber engancibiliki, kuyilapho izithelo zine-fiber encibilika kakhulu.
Lapho ulandela ukudla kwe-keto, kubalulekile ukuthola izithelo nemifino efanele ehambisana nalokhu kudla ukuze kuqinisekiswe ukuthi umzimba unikezwa izakhi ezidingekayo, kuyilapho unciphisa ukudla kwe-carbohydrate.
Iphuzu elibalulekile kulolu hlelo ukukhetha imifino efanele. Kunezinhlobo ezithile zemifino ezituswa ukuba zigwenywe ngenxa yokuqukethwe kwawo okuphezulu kwama-carbohydrate, njengamazambane, ummbila, izaqathi, nokunye. Ukuhlala kude nalezi zinhlobo kwenza kube lula ukugcina izinga elicacisiwe lama-carbohydrate ngaphakathi kwesistimu, futhi kusiza ukufeza inzuzo enkulu engenzeka ekudleni kwe-keto.
Ukudla okuvunyelwe ku-keto: inyama nezinkukhu
Ekudleni kwe-keto, ungadla inyama ehlukahlukene kanye nezilwane zasolwandle okusiza ukugcina izinga lama-carbohydrate liphansi. Phakathi kwezinketho ezitholakalayo:
Emkhakheni wenyama nezinkukhu, zonke izinhlobo zibhekwa njengezifanelekile futhi zinenzuzo kulabo abalandela lesi simiso, kufaka phakathi ama-sausage nama-cold cut. Kutuswa futhi ukubheka ezinye izinhlobo zenyama yemifino kubantu abangayidli inyama, uqiniseke ukuthi azinawo ushukela owengeziwe noma izithako ezingase zandise iphesenti lamacarbohydrate, njengesinkwa noma isitashi.
Ngokuqondene nokudla kwasolwandle, kunothile ngemisoco efana ne-potassium, i-selenium, uvithamini B, amaminerali kanye ne-omega-3, futhi iqukethe nama-carbohydrate ngamanani amancane. Izinketho ezifanele zihlanganisa izinhlanzi ezinjenge-sardine, i-salmon, ne-cod, kanye nezimfanzi, ama-oyster, ne-octopus. Kubalulekile ukukhetha ukudla kwasolwandle ngaphandle koshukela owengeziwe noma isinkwa.
Ngokukhetha ukudla okulungile kulolu hlu, abantu abadla ukudla kwe-keto bangajabulela izinhlobonhlobo zokudla kwabo kuyilapho begcina imigomo yabo yokudla okunomsoco.
Ukudla okuvunyelwe ku-keto: imikhiqizo yobisi noshizi
Ubisi olunamafutha agcwele kanye noshizi kuyisinqumo esihle kakhulu kulabo abalandela ukudla kwe-keto, futhi ngaso sonke isikhathi kungcono ukukukhetha esikhundleni sezinguqulo ezinamafutha aphansi noma ezingenawo amafutha. Uhlu olukhethiwe lwemikhiqizo ewela ngaphansi kwalesi sigaba luhlanganisa:
– Ukhilimu omuncu, owengeza ukunambitheka okucebile ezitsheni.
– Izinhlobonhlobo zamashizi, aqinile futhi athambile, ahlanganisa okumnandi ekudleni okuningi.
- Ukhilimu osindayo, olungele ukwengeza ukhilimu omuncu kuma-dessert neziphuzo.
- Ubisi lwenkomo olunamafutha agcwele, olunikeza inani eliphezulu lokudla okunomsoco.
– I-Feta, ushizi onokunambitheka okuhlukile ofanele amasaladi nezitsha eziyinhloko.
– I-Cream cheese iyisithako esibalulekile ekulungiseni izitsha ezibandayo nama-dessert.
– Iyogathi enamafutha agcwele iyindlela enempilo yokudla kwasekuseni noma njengokudla okulula.
- Izinhlobo ezahlukene zoshizi, ezifana noshizi oluhlaza okwesibhakabhaka, i-cheddar, imbuzi, i-halloumi, i-mozzarella, i-parmesan, noshizi waseSwitzerland, okunikeza ukunambitheka okuyingqayizivele kukho konke ukudla.
Le mikhiqizo ilungele labo abalandela ukudla kwe-keto futhi bafuna izinketho ezicebile, ezinomsoco ezihambisana nezidingo zabo.