He aha kā lākou e piʻiʻole ai e lilo i ka kaumaha! ʻO nā meaʻai maikaʻi loa i nā mea hoʻomalu, iʻike pūʻia no ka weheʻana i nā huaʻalea, pono, a i kēia mau lā, e kamaʻilio mākou e pili ana i kahi meaʻai no nā momona! Aia i loko o nā momona. Eʻai mākou a wāwahi i nā momona,ʻo ia ke kumu o kaʻai ma lalo o ka inoa kaulana - ketogenic.
Ka hānaiʻana i ke kino
E like me kouʻike,ʻo keʻano kūpono loa o ka meaʻai no ko mākou kino, he mau haʻaka. He mea maʻalahi ke kumu - ua wāwahi lāua a lawe i keʻano o ka glucose, aʻo ko mākou lolo - ka meaʻala nui o ke kino, hikiʻole ke "manaʻo" me ke kōʻole. Inā hoʻemi mākou i kaʻaiʻana o nā huapiʻa mai waho mai, a laila e hoʻomaka ke kino e unuhi iā lākou mai nā hale kūʻai glycogen. A he aha ka hopena o ka hopena? ʻO ka mea'ē aʻe ma nā koho he māmā. ʻO ia - inā paha e "hānai" mākou i nā meaʻai o ka protein, a iʻole e laweʻia nā proteins mai nāʻiʻo. ʻO nā pūpū e hiki iā mākou ke "ho'ōla". No ka hanaʻana i kēia, ponoʻoe e hoʻoikaika ikaika a hoʻomaikaʻi i kāuʻai me nā protein. A laila e pono ana nā proteins no ka hoʻomou houʻana, a na ke kino e pau i ka momona i meaʻai. ʻO ia ia!
He aha nā konesona?
Ke hoʻokaʻawaleʻia nā momona, ua hoʻokumuʻia nā huahana o kā lākou mau hana - ketones, a komo ke kino i loko o ka manawa o ka ketosis. He meaʻino nā Ketones, no laila e pono iāʻoe ke hoʻopili iā lākou. ʻO kekahi o nā pōmaikaʻi o kaʻai lāʻau ketogenic no ka pohō kaumaha,ʻo ia ke hauʻoli loa o ka lolo me ka hoʻololiʻana o nā huaʻaleʻa no nā ketones.
No ke aha eʻona ai nā ketones?
He pōʻino nā Ketones a me nā toxins a pau: make lākou i ke kino, hāʻawi i ka mea koʻikoʻi i nā puʻupaʻa a me ka'ōiwi, e hana i kahi "ʻewa" loa. Akā naʻe,ʻaʻole ia he mea kūpono i kaʻai ketogenic i ke bodybuilding - no laila hiki iāʻoe ke pale iāʻoe iho.
Pehea e hana ai i nā ketones?
- E hoʻonuiʻia i 2 lita o ka wai maʻemaʻe. ʻO kēia ka mea e kōkua ai i ka weheʻana mai ke kino o nā mea palahalaha o nāʻano likeʻole.
- ʻO nā kaʻapona -ʻo kā mākouʻai haʻahaʻa me kaʻole o lākou e hanaʻole. ʻAʻole ka paʻaʻana o ke kososis i ke kūpona'okena'aleʻa, akā mālama ponoʻia kēia kaʻina hana. Eia hou,ʻo ka liloʻana o nā huaʻaleʻa e hana me kaʻole o ka nui o ka muscle. No kēia, hoʻohanaʻia kaʻai ketogenic cyclic. ʻO kona kumu,ʻo ia ka hana i 1-2 mau lā ma kahi o ka hauʻopa. I kēia mau lā, e hoʻihoʻiʻia nā māmā me kahi mālama hānai.
- Hoʻokumu - hoʻolālā kino e hoʻonui i ka wehe kokeʻana i nā hua o ka palaho o ko lākou kino, a hoʻomāmā i ke kaʻina o ka puhiʻana i ka momona.
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ʻO ka papa inoa o kaʻai ketogenic o nā kiaʻi he nui, i loko o kaʻoiaʻiʻo, ua nui nā'āpono. I kekahi mau kumu, e alakaʻi ia i kahi piʻi o ke cholesterol, ma nā mea'ē aʻe - i ka emiʻana o ke cholesterol. Ma kekahiʻano, he mea wahaheʻe ke'ōleloʻanaʻaʻoleʻoe eʻai i ka palani a pau i ka meaʻai no nā kāne. No laila,ʻo kā mākouʻai, mai kēia hiʻohiʻona o ka nānā,ʻaʻole loa e loli iki i keʻano o nā mea.
No ka kakahiaka mākou e mōhai aku ana i nā hua o nā hua manu 2, nā'ōmato a me nā greens. No kaʻaina awakea - ka'ōhū huaʻai me kaʻiʻo, ka cheese a me ka salakeke. No ka hanaʻana i kēia, e lawe i 100g o ka hui mea kanu maloʻo, 100g o kaʻiʻo, 40g o ka tīhi, i kekahi mau lau o ka lettu a me ka kukumba.
No kaʻaina awakea, e paʻi 200g o ka capelin, 1 hua a e hoʻomākaukau i ka salakeke o ka kukama, ka letus, ka'ōmato. Ma mua o ko mākou moeʻana, eʻai ana mākou i 100 g hania.
Ma keʻano hoʻokahi, hiki iāʻoe ke hana i kahi papa inoa no nā lā 5 (2 mau lā e haʻalele ai i nā'ōpona),ʻo ke kumu nui - i nā lā haʻahaʻa-nuiʻole,ʻo ka pono o ka holoʻana i ka'eneʻaʻaʻole iʻoi aku ma mua o 30 g.
ʻO ke alakaʻi o ka hoʻomakaʻana
No ka holoʻana i ke ala o ka liloʻana o ke kaumaha me kaʻai ketogenic, ponoʻoe e hoʻomākaukau pono. ʻO kahi o nā kumu piha loa o kaʻikeʻanaʻo ia ka puke Lyle McDonald ma kaʻai ketogenic - The Cetogenic Diet: He alakaʻi piha no Dieter a me Practitioner .