Dab tsi yog keto diet? Mechanism thiab cov npe khoom tso cai. Dab tsi tsis tuaj yeem noj nrog kev noj haus no? Piv txwv ntawm cov ntawv qhia zaub mov thiab cov txiaj ntsig.
Qhov zoo thiab qhov tsis zoo ntawm kev noj keto
Raws li peb tau sau los saum no, keto noj, thaum siv kom raug, muab cov txiaj ntsig zoo heev, uas tau hais tawm tsis yog tsuas yog poob phaus, tab sis kuj muaj kev noj qab haus huv dua.
Cia peb ua tibzoo saib ntawm lub ntsiab "pros" ntawm kev noj haus no:
- Kev tiv thaiv thiab kho mob ntshav qab zib … Cov neeg kho tshuab ntawm kev noj zaub mov zoo li lawv tau ua tau zoo ntawm kev txo cov ntshav qab zib. Twb tau muaj kev tshawb fawb ntau ntxiv txog ketosis tias cov zaub mov no zoo dua li lwm cov zaub mov qis-carb hauv kev txo cov ntshav qab zib. Tsis tas li, cov zaub mov no yog tus naj npawb ib cov zaub mov qis rau kev ua kom cov cholesterol thiab ntshav siab.
- Cov txiaj ntsig zoo ntawm lub hlwb ua haujlwm … Kev tawm tsam rau kev ntseeg neeg ntseeg tias thaum cov piam thaj muaj tsawg, lub paj hlwb pib xav tsis zoo, cov kws noj zaub mov sib cav hais tias kev noj zaub mov keto, ntawm qhov tsis sib xws, txhawb kev ua haujlwm hauv lub hlwb. Ketones yog lub zog zoo tshaj plaws rau cov teeb meem grey. Qhov kev txhim kho tiag tiag hauv lub hlwb ua haujlwm hauv ketosis, sau tseg hauv kev sim sim, tau ua tiav los ntawm kev nce qib ntawm cov rog rog.
- Kev kho tus mob vwm … Thaum pib ntawm lub xyoo pua 20th, kev noj zaub mov ketogenic tau pib siv tau zoo heev rau kev kho mob qaug dab peg, thiab, nws yuav tsum tau sau tseg, rau cov menyuam uas tsis muaj tus kab mob tsis tuaj yeem tswj tau, nws tseem siv niaj hnub no. Kev noj zaub mov tshwj xeeb tso cai rau koj kom txo qis kev noj cov tshuaj tshwj xeeb yam tsis txo qhov ua tau zoo ntawm kev kho.
- Kev txhim kho ntawm daim tawv nqaij … Nrog ketosis, muaj lub sijhawm tiag tiag los kho koj cov tawv nqaij. Qhov no yog vim qhov tseeb tias qhov ntau ntawm cov carbohydrates thiab cov khoom lag luam mis nyuj poob qis, uas, raws li kev tshawb fawb ntau, cuam tshuam tsis zoo rau cov tawv nqaij.
Nrog rau txhua qhov zoo, nws tsim nyog sau cia tias muaj ib qho "loj" loj rau ketration. Qhov "tab sis" no yog los ntawm ib qho kev xav ntawm lub siab, uas yog qhov zoo rau cov uas txhawj xeeb heev txog kev poob phaus. Cov tib neeg tau teeb tsa ntawm kev sib ntaus nrog hnyav ntau dhau mus rau qhov tsawg kawg nkaus txwv txwv rau kev siv cov carbohydrates thiab cov protein, uas tuaj yeem ua rau lub cev tsis tuaj yeem ua rau muaj kev phom sij. Ib qho ntxiv, nws yuav tsum tau sau tseg cais tias kev noj zaub mov tshwj xeeb tsuas yog tso rau cov neeg muaj kev noj qab haus huv, yog tias koj muaj qee yam kab mob, yuav tsum tau sab laj nrog kws kho mob ua ntej. Cov neeg mob ntshav siab ntev thiab cov neeg mob ntshav qab zib uas siv tshuaj ntawm qee yam yuav tsum tau ceev faj tshwj xeeb. Tsis tas li, kev noj zaub mov yuav tsum raug tso tseg yog tias ib lossis lwm qhov tshwm sim tshwm sim, ntawm qhov feem ntau ntawm lawv yog ntuav, cem quav, ua tsis taus pa, xav tias tsis muaj zog.
Thaum kawg, nws yog qhov yuav tsum tau hais sib cais txog qhov contraindications ntawm kev noj keto rau cov poj niam - cov zaub mov no tsis sib xws nrog kev pub niam mis.
Cov npe ntawm cov zaub mov tso cai ntawm keto noj
Kev xaiv cov khoom tso cai ntawm kev noj zaub mov keto xav tau kev xaiv tsis meej. Hauv qhov no, thaum ntsuas kev pom zoo ntawm kev siv cov khoom tshwj xeeb, nws yog ib qho tseem ceeb uas yuav tsum coj mus rau hauv tus account tag nrho nws cov yam ntxwv - cov ntsiab lus ntawm cov protein, cov rog, thiab carbohydrates.
Feem ntau, kev noj zaub mov yuav tsum tau ua nyob ib puag ncig cov nqaij liab thiab cov khoom lag luam (nqaij npuas, nqaij nyuj, nqaij nyuj, nqaij npuas, nqaij npuas kib), nqaij qaib (nqaij qaib, qaib ntxhw, duck,), ntses hiav txwv (salmon, liab salmon, herring, tuna, eel), nqaij nruab deg (qwj nplais, squid, cw), qe dawb thiab roj zaub (paj noob hlis, linseed).
Txawm li cas los xij, kev noj zaub mov kuj tseem tuaj yeem diluted nrog cov khoom lag luam uas muaj roj ntau (butter, nyuaj cheese), zaub ntsuab nrog cov zaub mov muaj fiber ntau (zaub paj npleg, ntau yam zaub qhwv, celery, zaub xas lav), qee hom txiv ntseej thiab noob txiv (txiv ntseej, txiv laum huab xeeb), noob flax), ntxiv rau cov nceb.
Raws li rau cov dej qab zib, muaj kev xaiv me me - dej, tshuaj yej tsis muaj qab zib thiab kas fes. Qee lub sij hawm koj tuaj yeem them taus ntxiv qab zib me ntsis rau tom kawg. Hais txog cawv, khob cawv liab tau tso cai ib ntus.
Dab tsi yuav tsum tsis txhob noj ntawm keto noj?
Cov npe khoom txwv tsis pub suav nrog, ua ntej tshaj plaws, qab zib thiab txhua yam khoom lag luam uas nws tau suav nrog, thiab peb tab tom tham tsis yog tsuas yog hais txog cov khoom qab zib muaj teeb meem, xws li cov khoom ci, khoom qab zib, mis nyuj khov, thiab lwm yam, tab sis kuj yog qhov tsis muaj txim ntau tshaj - txiv hmab txiv ntoo qhuav, piv txwv.
Tab sis kuv tuaj yeem hais dab tsi, txiv hmab txiv ntoo zoo tib yam raug txwv, nrog rau cov dej qab zib, suav nrog cov khoom hloov pauv - sorbitol thiab fructose. Nws tsim nyog hais tias kev noj zaub mov keto rau cov uas muaj cov hniav qab zib tuaj yeem dhau los ua kev tsim txom tiag tiag. Thiab vim tias qab haus huv yog qhov muaj txiaj ntsig tshaj plaws, nws yuav zoo dua los xaiv kev noj zaub mov txawv rau qhov poob phaus yog tias koj muaj qhov tsis txaus ntseeg tsis txaus rau khoom qab zib.
Txhua yam nplej (tshwj xeeb yog txhuv, semolina, hlaws barley, millet), nplej zom, zaub ntau (tshwj xeeb yog qos yaj ywm, carrots, radishes, turnips, beets) thiab qhob cij kuj suav nrog hauv "cov npe dub".
Cawv, tshwj tsis yog cov cawv liab uas tau hais los saum toj no, raug txwv, cawv, ntau yam liqueurs thiab npias yog qhov txaus ntshai tshwj xeeb.
Txhua Lub Hlis Keto Diet Menu
Yog li, tej zaum koj twb muaj daim duab ntxaws ntawm kev noj haus. Ntawm kev noj zaub mov keto, nqaij / nqaij qaib / ntses feem ntau ntawm koj lub phaj, nrog cov zaub tso cai. Hnov? Qhov tseeb, nws yuav zoo li tho txawv tsuas yog thaum xub thawj, maj mam hloov mus rau kev noj zaub mov tshiab, koj tuaj yeem ua zaub mov zoo heev. Piv txwv li, qaib cov txwv nyob rau hauv creamy nceb sauce lossis thawj keto qhob cij (koj tuaj yeem pom ntau yam zaub mov txawv hauv Internet), uas tuaj yeem noj tau txawm tias muaj butter thiab cheese. Qhov tseem ceeb yog ua kom muaj kev faib ua feem ntawm BJU thiab teev cov calories, uas tau txiav txim siab raws li lub hom phiaj ntawm kev noj zaub mov - poob phaus, kom qhuav, thiab lwm yam.
Cia peb ua piv txwv. Cia peb hais tias koj tau txiav txim siab tias kom ua tiav koj lub hom phiaj koj yuav tsum tau haus 1500 kcal ib hnub, thiab koj qhov hnyav yog 60 kg.
Peb txiav txim siab tus naj npawb ntawm cov protein: nco qab qhov coefficient ntawm 1.5-2 grams rau ib phaus, peb yuav ua raws li qhov sib npaug yam tsawg kawg nkaus, uas yog, peb yuav muab 90 grams cov protein ib hnub. Peb kuj teeb tsa cov carbohydrates txwv tsawg kawg 30 grams.
Tam sim no cia peb xam seb cov ntsiab lus calories ntau npaum li cas ntawm cov protein thiab carbohydrates muab rau peb. Nws tau paub tias 1 gram ntawm cov protein thiab carbohydrates sib npaug 4 kcal, yog li nws hloov tawm tias los ntawm 90 grams protein thiab 30 grams carbohydrates, peb tau txais 360 + 120 = 480 kcal.
Qhov seem 1020 kcal yuav tsum tau noj los ntawm cov rog. 1 gram ntawm cov rog sib npaug 9 kcal, uas yog, peb yuav tsum muaj txog 114 grams rog hauv peb cov zaub mov.
Thaum tau txais cov lej no: 90 grams ntawm cov protein, 114 - cov rog thiab 30 - carbohydrates, koj tuaj yeem npaj cov phiaj xwm noj haus. Koj yuav xav tau cov lus ntxaws ntxaws ntawm KBZhU ntawm cov khoom tso cai, ua siab ntev me ntsis thiab lub laij lej, tab sis koj yuav tau txais koj tus kheej txoj kev npaj noj mov, uas yuav zoo siab tau noj.
Los ntawm txoj kev, thaum xub thawj, rau kev suav, koj tuaj yeem faib cov lej uas tau txais los ntawm tus naj npawb ntawm cov pluas noj, tom qab ntawd koj yuav nkag siab zoo txog thaj tsam ze li cas kom khaws thaum npaj ib pluas noj. Yog li, rau peb kis, yog tias peb suav nrog noj tshais, noj su, noj hmo, peb tau txais qhov sib piv hauv qab no ntawm BJU: 23/18/6.
Qhov zoo ntawm txoj phiaj xwm ywj pheej yog daim duab pob tshab ntawm kev noj zaub mov zoo thiab paub meej txog qhov chaw koj tuaj yeem them taus, cia peb hais tias, "tus kheej tsis muaj zog" yam tsis muaj kev rau txim. Tab sis nws kuj muaj qhov tsis zoo - nws siv ntau qhov kev suav. Yog tias koj tsis yog tus phooj ywg zoo nrog kev ua lej, lossis koj tsuas yog tub nkeeg, koj yuav tau siv daim phiaj npaj ua ntej, nws yooj yim dua, tab sis feem ntau tsis txaus ntseeg, vim tias koj tsis tuaj yeem hloov pauv nws.
Peb muab koj ib qho ntawm cov kev xaiv rau cov qauv qhia zaub mov rau ib lub lim tiam. Tam sim ntawd, peb nco ntsoov tias qhov kev xaiv ntawm kev kho cua sov hauv keto kev noj haus tsis yog qhov tseem ceeb, qhov tshwj xeeb yuav raug qhia hauv lub rooj, tab sis koj tuaj yeem hloov nws ntawm koj qhov kev txiav txim siab.
| Hnub ntawm lub lim tiam | Noj tshais | Noj hmo | Noj hmo |
| Hnub Monday | 2 qe qe, 30 g ntawm nyuaj cheese | 150 g nqaij qaib ci, 100 g zaub xam lav los ntawm cov zaub tso cai | 150 g salmon fillet los ntawm qhov cub, 1 loj dib tshiab |
| Tuesday | peb-qe omelet, 20 g zaub xas lav | 150 g stewed nqaij nyuj, 100 g steamed lossis boiled broccoli | 150 g ci tuna fillet, 50 g steamed asparagus |
| Wednesday | 150 g ci salmon fillet, avocado nyias (ib nrab), qe hau (1 pc.) Thiab dib (1 pc.) | 170 g qaib ntxhw ci hauv qhov cub nrog cheese (30 g) | zaub nyoos zaub xam lav (200 g), zaub xas lav (30 g) |
| Hnub Thursday | ob lub qe omelet nrog nqaij npua (50 g) thiab cheese (30 g) | 200 g luav nqaij los ntawm qhov cub, 150 g zaub xam lav los ntawm cov zaub tso cai | 200 g boiled cws, 100 g zaub xam lav zaub xam lav thiab nyuaj cheese |
| Hnub Friday | kib qe (2 pcs.) nrog nceb (30 g) thiab cheese (30 g) | 170 g grilled nqaij npuas steak, 100 g steamed courgettes | 200 g boiled flounder, zaub xam lav ntawm cov zaub (100 g) |
| Hnub Saturday | omelet ntawm peb lub qe nrog cheese (30 g), 1 nruab nrab dib, 20 g ntawm zaub xas lav | 170 g ntawm nqaij nyug stewed, 150 g ntawm broccoli boiled inflorescences | 150 g grilled salmon steak, 100 g spinach thiab avocado nyias (ib nrab) |
| Hnub Sunday | 2 qe qe, 30 g ntawm nyuaj cheese | 200 g nqaij npuas ci, 100 g braised zucchini | 200 g zaub nyoos zaub xam lav thiab zaub tso cai |
Raws li rau cov dej qab zib, peb ceeb toom koj tias koj yuav tsum tau haus dej ntau, tom qab noj mov koj tuaj yeem haus dej ntsuab lossis tshuaj yej dub, ntxiv rau kas fes.
Nco tseg! Yog tias koj tau siv noj 5 pluas noj ib hnub, tsuas faib faib cov zaub mov uas koj yuav tsum muaj rau hnub ntawd. Piv txwv li, hnub Saturday koj tuaj yeem noj tshais nrog omelette, muaj khoom noj txom ncauj nrog zaub xam lav ntawm dib thiab zaub xas lav, tawm pluas su tsis hloov pauv, rau noj su thaum yav tav su, noj zaub xam lav ntawm avocado thiab zaub ntsuab, thiab noj nrog ntses salmon. Raws li koj tuaj yeem pom, txawm tias txoj kev npaj ua tiav tsis zoo li tsis txaus ntseeg thaum xub thawj. Thiab feem ntau, kev noj zaub mov keto tso cai rau ntau, thiab koj tuaj yeem hloov nws kom nyob ntsiag to, yog tias, ntawm chav kawm, koj tsis yog hniav qab zib.
Cov txiaj ntsig ntawm kev noj zaub mov keto rau poj niam
Thiab, thaum kawg, txog qhov tseem ceeb tshaj plaws - rau lub hom phiaj ntawm txhua yam no yog dab tsi. Ntawd yog, qhov txiaj ntsig tshwj xeeb tuaj yeem xav tau thaum xav txog kev noj zaub mov qis-carb. Qhov tseeb, txoj kev noj zaub mov no, yog ua raws li txoj cai, tuaj yeem ua tau raws li qhov kev cia siab tshaj plaws. Twb nyob rau qhov kawg ntawm thawj lub lim tiam, koj tuaj yeem cia siab tias yuav poob 2-3 kg. Thiab qhov no, mloog koj, yam tsis tas yuav yoo mov - rov saib dua ntawm lub rooj noj zaub mov, koj yuav tsum lees tias nws tsis zoo li txhua yam uas koj yuav tsum tau tshaib plab. Ntxiv mus, raws li lawv hais, ntau dua. Qhov hnyav nyob rau lub asthiv tom ntej yuav ploj mus ntau dua, raws li peb twb tham txog thaum pib ntawm kab lus. Yog li tom qab, hais, 3 lub lis piam, nws muaj peev xwm ua kom poob 10 lossis ntau dua kilograms. Rho tawm 2-3 qhov loj me hauv ib hlis - qhov txiaj ntsig tiag tiag ntawm cov neeg koom nrog ntawm kev noj haus keto.
Yuav ua li cas noj ntawm keto noj zaub mov noj - saib cov vis dis aus:
Kev noj zaub mov keto yog txoj hauv kev zoo tshaj plaws kom poob phaus thiab txhim kho koj txoj kev noj qab haus huv yam tsis tau yoo mov. Txawm li cas los xij, ntawm no, ib yam li kev noj zaub mov noj, yuav tsum muaj lub ntsej muag ntse kom tsis txhob raug mob. Ib qho ntxiv, contraindications yuav tsum raug coj mus rau hauv tus account thiab kev noj zaub mov yuav tsum raug txiav tawm yog tias muaj kev phiv tshwm sim. Yog tias keto zaub mov noj yog rau koj thiab koj tuaj yeem ua raws nws tsawg kawg ob peb lub lis piam, koj yuav pom cov txiaj ntsig zoo!
