Contents
Rashin nauyi har zuwa kilogiram 3 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 1060 Kcal.
Abincin ketogenic (abincin keto, abincin ketosis) abinci ne wanda ke rage yawan cin abincin carbohydrate. Ana maye gurbinsu da abinci wanda ya ƙunshi mai da furotin kawai. Babban aikin dabarun shine sake gina jiki da sauri daga glycolysis zuwa lipolysis. Glycolysis shine lalacewar carbohydrates, lipolysis shine raunin mai. Jikinmu yana samarda abubuwan gina jiki ba kawai ta hanyar abincin da ake cinyewa ba, amma kuma ta hanyar wadatattun kayan kitso na subcutaneous. Makamashi a cikin ƙwayoyin halitta yana zuwa ne daga ɓarkewar mai a cikin ƙwayoyin mai mai ƙoshin kyauta da glycerin, waɗanda ke ƙara canzawa zuwa jikin ketone. An san wannan tsari a magani kamar yadda ake kira ketosis. Saboda haka sunan fasaha.
Babban makasudin rage cin abincin-carbi shine rage kiba cikin kankanin lokaci. Yawancin mashahurai suna cin abinci mai gina jiki kafin su fito fili don nuna jikinsu. Masu ginin jiki sukanyi amfani da wannan fasaha kafin wasan kwaikwayon don rage kiba.
Bukatun abinci na Ketogenic
Don abincin keto ya yi aiki, kuna buƙatar rage yawan abincin ku na carbohydrate yau da kullun zuwa gram 50 (mafi girman gram 100). Ba za ku iya amfani da irin waɗannan samfurori ba: kowane hatsi, kayan da aka yi da gasa da sauran kayan da aka yi daga farin gari, jita-jita irin kek, taliya daga nau'in alkama mai laushi, dankali, beets, karas, ayaba, sukari a kowane nau'i, barasa. Ba a ba da shawarar cin 'ya'yan inabi ba, kawai lokaci-lokaci za ku iya ba da kanku kaɗan daga cikin waɗannan koren berries.
Lokacin gina abinci, yakamata a mai da hankali kan nama mai ɗaci, naman kaji (ba tare da fata da ƙoshin mai ba), kifi (mafi kyawun zaɓi shine kifin kifi da herring), abincin teku (mussels, jatan lande, kaguwa), ƙananan cuku gida, komai yogurt, kaza da qwai quail, cuku, kwayoyi, madara mai kitse. Kayan lambu, ban da waɗanda aka ambata a cikin jerin abubuwan da aka hana, ba za a iya cin su fiye da gram 40 a zama ɗaya ba. Hakanan zaka iya barin ƙananan 'ya'yan itace akan menu, yakamata a ba fifiko ga' ya'yan itacen citrus.
Ana ba da shawarar ɗaukar abinci sau 4-6 a rana kuma a ciyar da su a kusan tazara daidai. Gwada cin ƙananan ƙananan ƙananan abubuwa kuma saka idanu ba kawai iyakance carbohydrates ba, har ma da adadin kuzari. Idan nauyin makamashi na abincin ya wuce ƙa'idar raka'a 2000, asarar nauyi zai zama abin tambaya. Don inganta aikin abinci mafi kyau, ana bada shawara don rage yawan kalori na yau da kullun zuwa 1500-1700.
Game da shaye-shaye, yayin dabarun nau'in ketogenic yana da mahimmanci a sha ruwa mai tsafta ba tare da gas ba. Wannan zai taimaka wa kodan, wanda zai yi aiki iya gwargwado, don rage yiwuwar samun matsala tare da su. Hakanan zaka iya shan kowane irin shayi, baƙar kofi, kayan lambu da ruwan 'ya'yan itace, sabbin' ya'yan itace, infusions, kayan kwalliyar ganyayyaki, abubuwan motsa jiki daga ruwa. Kiyaye shi duka ba tare da sukari ba.
Lokacin dafa abinci, zaka iya amfani da man kayan lambu (zai fi dacewa man zaitun) a matsakaici.
Ba'a ba da shawarar bin ka'idojin abincin ketogenic fiye da mako guda ba. Yawancin lokaci a wannan lokacin, aƙalla kilogram 1,5-3 na ganye mai nauyin gaske. Tare da sanadin wuce haddi na nauyin jiki, asarar nauyi zai zama babba.
Misali na abinci mai gina jiki tsawon kwana 3
Day 1
Abincin karin kumallo: ƙwaƙƙwaran ƙwai daga ƙwai kaza 2-3 tare da yankakken naman alade, dafa shi a busasshen kwanon frying ko a ɗan man zaitun.
Abun ciye-ciye: gilashin smoothie da aka yi daga madarar almond, cuku na gida, 'ya'yan itace da' yan biyun da aka cire na vanilla.
Abincin rana: turkey fillet gasa tare da cuku da ƙananan namomin kaza.
Abincin cin abincin rana: dan tsabar kudi ko goro 2-3.
Abincin dare: Salatin na Bahar Rum wanda ya kunshi cuku, dafaffen kwai mai kaza, da zaituni da yawa, ganyen latas (zaka iya cika shi da 'yan digo na man zaitun).
Day 2
Abincin karin kumallo: omelet da aka yi daga gwaiduwa ɗaya da sunadarai uku na ƙwan kaji tare da alayyafo, ganye, namomin kaza, wanda aka yayyafa shi da cuku.
Abun ciye-ciye: kamar wata sabuwar cucumbers.
Abincin rana: gasa dafaffen fillet tare da wani ɓangaren koren kayan lambu wanda aka dafa shi da man zaitun.
Abincin cin abincin maraice: kwalliyar cuku da aka yi da cuku mai kyau, yogurt na asali da yankakken pistachios.
Abincin dare: steak salmon (gasa ko gasa) tare da dafaffen broccoli.
Day 3
Breakfast: dafaffen kwai; rabin avocado; wani yanki na salmon gasa; tumatir, sabo ko gasa.
Abun ciye-ciye: rabin inabi ko sauran citrus.
Abincin rana: busasshen naman sa naman sa da yanki cuku.
Bayan abincin dare: gram 30 na almond.
Abincin dare: cuku mai ƙananan mai mai ƙanshi tare da yogurt mara komai.
Contraindications ga abinci mai gina jiki
- Bai kamata mutanen da ke da matsala mai tsanani tare da hanji da sauran gabobin tsarin narkewar abinci su yi amfani da shi ba, suna fama da ciwon sukari na kowane iri.
- Yana da haɗari musamman ga masu ciwon sukari su bi abincin keto, tunda jikin ketone yana haifar da ƙaruwar matakan sukarin jini.
- Hakanan haramun ne don bin shawarwarin da aka lissafa - lokutan ciki da shayarwa, rashin aikin koda, hanta da sauran mahimman gabobin ciki.
- Tabbas, yara da tsofaffi ba sa buƙatar yin abincin keto.
- Bugu da kari, wannan dabarar ba za ta zama mafi kyawu zabi ga mutanen da ke cikin aiki na tunani ba. Rashin glucose wanda aka lura lokacin da aka bi hanyar zai iya shafar mummunan aiki ga kwakwalwa.
- Kafin fara rayuwa bisa ga ka'idojin tsarin abinci, yana da matukar kyau ka nemi shawarar kwararren masani.
Fa'idodin abincin ketogenic
- Akan rage cin abinci mai gina jiki, ana rage yawan ƙwayoyin mai da kitsen mai. Sakamakon haka, cellulite ya ɓace ko ya zama ƙarami, ƙarancin jiki ya ɓace, tsokoki suna samun taimako.
- Tabbas, sakamakon abincin zai fi tasiri sosai kuma zai bayyana da wuri idan baku manta da aikin motsa jiki ba. Haɗa aƙalla mafi ƙarancin adadin wasan motsa jiki, motsa jiki ko sauran motsa jiki waɗanda kuke so, kuma tabbas za ku yi mamakin jin sauye-sauyen da za su faru ga jikinku.
- Idan kun fita daga fasahar da kyau, kilogram ɗin da kuka ɓata ba za su dawo ba na dogon lokaci.
- Labari mai dadi shine ba lallai ne yunwa ta ci abinci ba. Godiya ga adadi mai yawa na abinci mai gina jiki akan menu, koyaushe zaku sami nutsuwa.
Rashin fa'idodi akan abincin ketogenic
- Ya kamata a lura cewa a lokacin da ake bi da irin wannan fasaha, matsaloli tare da aiki na hanji na iya tasowa saboda rashin fiber. Don rage rashin jin daɗi, ana ba da shawarar siyan fiber a cikin foda a cikin kantin magani kuma ƙara shi da yawa a cikin abincin da kuke ci. Zai fi kyau a ƙara fiber zuwa kefir, yogurt, yogurt ko wasu kayan madara mai ƙima. Hakanan yana da amfani a ci bran akan komai a ciki, shan sabo ne beetroot kuma ba gaba ɗaya cire mai daga abinci ba.
- Hakanan rashin cin abinci na iya faruwa dangane da yawan cin furotin da abinci mai ƙanshi, wanda ƙila ba zai faranta jikinku ba. Idan akwai kumburin ciki, maƙarƙashiya ta zama ta zama “baƙo” akai-akai, har yanzu yana da kyau a haɗa da yawancin abincin a cikin abincin (alal misali, kabeji da korayen inabi).
- Wani rashin amfani na abincin keto shine rashi glucose, wanda jiki zai fuskanta tare da hanyar. Wannan yakan haifar da rauni, asarar ƙarfi, rashin ƙarfi, da sauransu. Jiki na iya amsawa ga ketosis ta hanyar da ba za a iya tsammani ba. Yi hankali kada ka tsokano matsalolin lafiya.
- Rashin tasiri na jiki na iya faruwa saboda yawan samuwar jikin ketone, wanda ke ɗaukar mahaɗin acetone. Idan yawancin jikin ketone sun taru, zai iya haifar da ketoacidosis (rashin aiki a cikin aikin metabolism). Sabili da haka, likitoci sunyi kira da su zama masu lura kuma su san lokacin da zasu daina, suna bin abincin keto.
Sake amfani da abincin ketogenic
Idan kun ji daɗi kuma hanyar keto ta dace da ku, amma kuna so ku rasa ƙarin fam, za ku iya fara sake cin abinci a cikin wata ɗaya. Yanzu, idan ya cancanta kuma ana so, zaku iya tsawaita lokacin ta har zuwa kwanaki 14. Dangane da wannan ƙa'idar, ƙara sati ɗaya ko biyu, a kan lokaci (idan kuna buƙatar rasa nauyi mai yawa), ana iya bin dabarun ketogenic na tsawon watanni biyu (amma ba ƙari ba!).