ʻO kaʻai Ketogenic, 7 lā, -3 kg

ʻO ka lilo ʻana o ke kaupaona a 3 kg i 7 mau lā.

ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1060 Kcal.

ʻO kaʻai ketogenic (ʻai keto, ʻai ketosis) kahi papaʻai e hoʻoliʻiliʻi nui i ka lawe ʻana o ka carbohydrate. Hoʻololi ʻia lākou e ka meaʻai i nā momona a me nā protein wale nō. ʻO ka hana nui o ka ʻenehana ke kūkulu hou ʻana i ke kino mai ka glycolysis a i ka lipolysis. ʻO ka glycolysis ka haki o nā haʻuki, lipolysis ka haki o nā momona. Hāʻawi ʻia ko mākou kino i nā mea momona ʻaʻole wale e ka meaʻai i hoʻopau ʻia, akā e nā mālama mālama pono ʻia o ka momona subcutaneile. ʻO ka ikehu i nā hunaola mai ka wāwahi ʻana o ka momona i nā waikawa momona manuahi a me ka glycerin, i hoʻololi hou ʻia i kino ketone. ʻIke ʻia kēia hana i ka lāʻau ʻo ketosis. No laila ka inoa o ke loea.

ʻO ka pahuhopu nui o ka papaʻai haʻahaʻa-momona ka lilo o ke kaupaona i kahi manawa pōkole. Hele nā ​​mea kaulana he nui i ka papaʻai keto ma mua o ka hele ʻana i ka lehulehu e hōʻike i ko lākou kino keleawe. Hoʻomaʻamaʻa pinepine nā bodybuilders i kēia hana ma mua o nā hana e hoʻemi i ka nui momona.

Nā koina ʻai Ketogenic

No ka hana ʻana o ka ʻai keto, pono ʻoe e hōʻemi i kāu ʻai i kēlā me kēia lā i ka 50 grams (maximum 100 grams). ʻAʻole hiki iā ʻoe ke hoʻohana i ia mau huahana: nā cereals, nā mea i hoʻomoʻa ʻia a me nā huahana ʻē aʻe i hana ʻia mai ka palaoa keʻokeʻo, nā kīʻaha pastry, pasta mai nā ʻano palaoa palupalu, ʻuala, beets, kāloti, maiʻa, ke kō i kēlā me kēia ʻano, ka waiʻona. ʻAʻole ʻōlelo ʻia e ʻai i nā hua waina, i kekahi manawa hiki iā ʻoe ke hōʻoluʻolu iā ʻoe iho i kahi liʻiliʻi o kēia mau hua ʻōmaʻomaʻo.

Ke kūkulu ʻana i kahi papaʻai, pono e kau ʻia ke koʻikoʻi ma luna o ka ʻiʻo wī, nā ʻiʻo moa (me ka ʻole o ka ʻili a me nā momona), ka iʻa (ʻo ke koho ʻoi loa ka salemona a me ka ʻai hānai), nā meaʻai kai (nā kūmole, ʻōpala, nā pāpaʻi), tī kīkaha momona momona, hakahaka yogurt, moa a me nā hua moa, ka tī, nā nati, ka waiū momona momona. ʻO nā mea kanu, koe wale no nā mea i ʻōlelo ʻia i ka papa inoa o nā pāpā, ʻaʻole hiki ke ʻai ʻia ma mua o 40 mau gram i hoʻokahi noho. Hiki iā ʻoe ke waiho i kahi hua liʻiliʻi ma ka papa kuhikuhi, pono e hāʻawi ʻia ka mea nui i nā hua citrus.

Paipai ʻia e lawe i ka ʻai 4-6 i kēlā me kēia lā a hoʻolilo iā lākou i nā wā like. E hoʻāʻo e ʻai i nā ʻāpana liʻiliʻi a nānā ʻaʻole wale ka palena ʻana i nā mea ʻaʻā, akā me nā calorie. Inā ʻoi aku ka nui o ka ikehu o ka papaʻai i ka maʻamau o 2000 huahelu, e kānalua ana ka pohō o ke kaupaona. I mea e hoʻomaikaʻi ai ka papaʻai, koi ʻia e hōʻemi i ka nui o ka calorie o kēlā me kēia lā i 1500-1700.

No nā mea inu, i ka manawa o ke ʻano ketogenike he mea nui ia e inu i ka nui o ka wai maʻemaʻe me ka ʻole ka ʻaila. E kōkua kēia i nā puʻupaʻa, e hana nei i ko lākou palena, e hoʻoliʻiliʻi i ka likelike o nā pilikia me lākou. Hiki iā ʻoe ke inu i kekahi ʻano kī, ʻeleʻele kope, mea ʻai a me nā wai momona, nā hua hou, nā infusions, nā decoctions lāʻau, nā compotes mai nā wai. E mālama i ke kō ʻole.

Ke kuke ʻana, hiki iā ʻoe ke hoʻohana i ka aila mea kanu (ʻoi aku ka aila ʻoliva) i ka hoʻohaʻahaʻa.

ʻAʻole ia e koi ʻia e hāhai i nā lula o ka papaʻai ketogenic no hoʻokahi pule a ʻoi paha. ʻO ka maʻamau i kēia manawa, ma ka liʻiliʻi he 1,5-3 kilogram o nā lau kaupaona keu. Me ka nui o ke kaupaona o ke kino, e nui ana ka hōʻemi kino.

Papa kuhikuhi papaʻai Ketogenic

ʻO kahi laʻana o kaʻai ketogenic no 3 mau lā

Hoʻohālikelike i ka papaʻai ketogenic

1. ʻAʻole pono e hoʻohana ʻia ka papaʻai ketogenic e ka poʻe i loaʻa nā pilikia koʻikoʻi me nā ʻōpū a me nā mea ʻē aʻe o ka ʻōnaehana digestive, e ʻeha i ka maʻi diabetes o kēlā me kēia ʻano.
2. He mea weliweli loa ia no ka poʻe diabetes e ukali i ka papaʻai keto, ʻoiai ke hoʻonāukiuki nei nā kino ketone i ka hoʻonui ʻia o nā kō kō kō.
3. A kapu no ka mālama ʻana i nā ʻōlelo i helu ʻia - nā wā hāpai a me nā lactation, hana ʻole o nā puʻupaʻa, nā ake a me nā mea pono o loko.
4. ʻOiaʻiʻo, ʻaʻole pono nā keiki a me nā ʻelemākule e hele i ka papa keto.
5. Eia hou, ʻaʻole kēia ʻenehana ke koho maikaʻi loa no ka poʻe e hana ana i ka hana noʻonoʻo noʻonoʻo. ʻIke ʻia kahi hemahema glucose i ka wā e ukali ʻia ai ke ʻano maikaʻi ʻole i ka hana o ka lolo.
6. Ma mua o ka hoʻomaka ʻana i kahi ola e like me nā lula o ka papaʻai, he ʻōlelo aʻoaʻo nui e ʻimi i ka ʻōlelo aʻo a ka loea loea.

Nā pono o ka papaʻai ketogenic

• Ma kaʻai ketogenike, hoʻemi ʻia ka helu o nā momona momona a me ka papa o ka momona. No laila, nalo a lilo a liʻiliʻi paha ka cellulite, nalowale ke kino flabbiness, loaʻa i nā mākala ke kōkua.
• ʻOiaʻiʻo, e ʻoi aku ka hopena o nā hopena o ka papaʻai a hōʻike koke ʻia inā ʻaʻole ʻoe e poina e pili ana i ka hoʻoikaika kino. E hoʻohui ma ka liʻiliʻi i ka liʻiliʻi loa o nā haʻuki, aerobics a i ʻole nā ​​hana ʻē aʻe āu e makemake ai, a e pihoihoi paha ʻoe i nā loli e hiki mai ana i kou kino.
• Inā hele maʻalahi ʻoe i waho i ke ʻenehana, ʻaʻole e hoʻi mai nā kilokilo nalowale no kahi manawa lōʻihi.
• ʻO ka nūhou maikaʻi ʻaʻole pono ʻoe e pōloli i ka papaʻai. Mahalo i ka nui o nā meaʻai protein i ka papa kuhikuhi, e ʻike mau ʻoe i ka māʻona.

Nā mea maikaʻi ʻole o ka papaʻai ketogenic

1. He mea pono e hoʻomaopopo i ka wā o ka pili ʻana i kēlā ʻano hana, hiki ke kū mai nā pilikia me ka hana o nā ʻōpū ma muli o ka nele o ka fiber. No ka hōʻemi ʻana i ka ʻehaʻeha, pono ʻia e kūʻai i ka fiber i loko o ke ʻano pauda ma ka lāʻau lapaʻau a hoʻohui i nā mea liʻiliʻi i ka meaʻai āu e ʻai ai. ʻOi aku ka maikaʻi o ka hoʻohui ʻana i ka fiber i ke kefir, yogurt, yogurt a i ʻole nā ​​​​hua waiū fermented ʻē aʻe. He mea maikaʻi nō hoʻi e ʻai i ka bran ma ka ʻōpū ʻole, inu i ka beetroot hou a ʻaʻole hoʻokaʻawale loa i ka aila meaʻai mai ka meaʻai.
2. Hiki i nā maʻi ʻai ke pili pū me ka ʻai nui o ka protein a me nā mea momona, ʻaʻole paha e ʻoluʻolu i kou kino. Inā loaʻa ka bloating, ua lilo ka constipation i "malihini" pinepine, ʻoi aku ka maikaʻi o ka hoʻopili ʻana i ka papaʻai i nā makana he nui o ke ʻano (no ka laʻana, kāpī a me nā hua waina ʻōmaʻomaʻo).
3. ʻO kekahi hemahema o ka papaʻai keto ka hemahema o ka glucose, a ke alo e kū ai ke kino me ke ʻano. ʻO ka hopena pinepine kēia i ka nāwaliwali, ka nalowale o ka ikaika, lethargy, a me nā mea ʻē aʻe i ke kino i ka ketosis i kahi ʻano maikaʻi ʻole. E akahele o hoʻonāukiuki i nā pilikia olakino.
4. Hiki ke hana i kahi hopena maikaʻi ʻole o ke kino ma muli o ka nui o ke kūkulu ʻia ʻana o nā kino ketone, e hāpai ana i nā hui acetone. Inā hōʻiliʻili nā kino ketone he nui, hiki iā ia ke alakaʻi i ka ketoacidosis (kahi hewa i ka metabolism). No laila, koi nā kauka e makaʻala a ʻike i ka wā e kū ai, ma hope o ka papaʻai keto.

Ke noi nei i ka papaʻai ketogenic

Inā maikaʻi ʻoe a kūpono ke ʻano keto iā ʻoe, akā makemake ʻoe e lilo nā paona hou aku, hiki iā ʻoe ke hoʻomaka hou i ka make ʻana i ka mahina. I kēia manawa, inā pono a makemake ʻia, hiki iā ʻoe ke hoʻolōʻihi i kona manawa a 14 mau lā. Wahi a kēia kumumanaʻo, e hoʻohui ana i hoʻokahi pule a i ʻole ʻelua, ma ka manawa (inā pono ʻoe e lilo i ka nui o ka nui o ke kaupaona), hiki ke ukali ʻia ke ʻano ketogenic no ʻelua mau mahina (akā ʻaʻole ʻoi aku