Ketogenic noj haus rau ib tug zoo nkauj lub cev

Txhua leej txhua tus xav ua tus tswv ntawm ib tug zoo nkauj thiab noj qab nyob zoo lub cev thiab kev pab nyob rau hauv no muaj peev xwm tsis tsuas ce, tab sis kuj yuav zoo-npaj zaub mov noj. Ketogenic noj haus - ib txoj kev uas yuav kis tau ib tug slim daim duab thiab muaj lub cev muaj zog. Cov no muaj xws xws nrov kev ntawm qhov ceeb thawj tsis, raws li cov Kremlin noj cov zaub mov thiab Atkins noj cov zaub mov, lawv kuj adjoins lub sij lately tus kws kho mob Ducane noj cov zaub mov.

Yuav ua li cas ua lub ketogenic noj cov zaub mov

Qhov tseem ceeb tshaj - lub tsis muaj carbohydrate nyob rau hauv cov khoom noj khoom. Vim lub fact tias lub cev tsuas txais cov rog thiab cov proteins thiab carbohydrates yog tsis txaus, lub cev yuav pib tau cov kev tsim nyog zog los ntawm lub thiaj li hu ua "reserves", piv txwv li hauv pliaj tso. Dua li no, tag nrho cov ketogenic noj cov zaub mov tsis tshem tawm carbs kiag li, pub lawv tus xov tooj - txog 100 grams tauj ib hnub, yog li lub cev yog tsis daig.

Nyob ntawm seb dab tsi zoo ntawm carbohydrate-free noj cov zaub mov uas koj xaiv, koj muaj peev xwm tsim ib tug ntawv qhia zaub mov rau ib tug ob peb hnub thiab sim los lo rau nws ntau li ntau tau. Muaj feem yuav muaj hais tias cov thawj hnub yuav zoo li "tshaib plab", tab sis cia li 3-4 hnub koj lub cev yuav kawm tau mus ua zog tsis muaj li ib txwm qab zib rau nws, thiab koj yuav rov qab xav tias cov saturation, raws li ua ntej.

Glycoprivous ketogenic noj cov zaub mov. ntawv teev cov khoom

Raws li hais saum toj no, qhov tsawg kawg nkaus tus nqi ntawm carbohydrates yuav tsum tam sim no nyob rau hauv koj noj cov zaub mov (zoo tagnrho yog hais tias tus nqi ntawm carbohydrates ib hnub twg yuav tsis pub tshaj 100 grams). Yog li ntawd koj yuav tsum muab cov nram qab no:

• tej khoom qab zib thiab ncuav pastries, ncuav;
• qab zib (xws li berries thiab txiv hmab txiv ntoo, nyob rau hauv cov tshuaj yej thiab kua);
• tsawb thiab txiv hmab;
• nplej zom thiab tag nrho cov hom ntawm cereals;
• qos yaj ywm, beets thiab carrots.

Qhia tshwj xeeb uas tsim lub rooj rau ketogenic noj cov zaub mov no feem ntau yog muaj xws li cov nram qab no daim ntawv teev cov khoom:

1. Nqaij - yog zoo dua yog hais tias nws yog ib tug noog (nqaij qaib, qaib ntxhw), luav thiab ntshiv nqaij nyug.
2. Khoom noj siv mis, tsis tshua muaj roj, hom phiaj. Nws yuav ua tau raws li cov mis nyuj, tsev cheese, qaub cream, yogurt thiab qab zib-free yogurt los yog fermented ci mis nyuj.
3. Qe nyob rau hauv tej nuj nqis.
4. Ntses yog tau tso cai muaj, tab sis nws yog zoo dua rau siab rau lub herring, tuna, salmon.
5. Tej txiv hmab txiv ntoo thiab zaub, tab sis nyob rau hauv txwv ntau, raws li lawv muaj suab thaj.

Principles tej ketogenic noj cov zaub mov

Dhau li ntawm tus fact tias koj tsis txhob tus xov tooj ntawm txwv tsis pub khoom, muaj cov tseem ib co ntawm cov hauv paus ntsiab lus ntawm no kev noj haus, uas yog tseem ceeb heev kom ua raws li mus cuag cov nyhuv tsis muaj mob rau lub cev.

Firstly, nws yog tus nqi ntawm cov calories nyob rau hauv lub hnub tus nqi yuav tsum tsis muaj ntau tshaj li 2000, txwv tsis pub koj yuav tsis poob ceeb thawj.

Ob, cyclical. Txawm hais tias koj yog heev yooj yim mus nqa muab cov khoom qab zib, ncuav pastries, ncuav thiab cereals, carbohydrate-free zaub mov yog zoo dua ua lwm nrog cov menyuamuas ntawm ib tug me me npaum li cas ntawm carbohydrates nyob rau hauv kev noj haus. Qhov zoo tshaj plaws yuav tsum tau lub sij hawm los ntawm 2 lub lis piam 2. Thiab thaum xub thawj ketogenic noj cov zaub mov yuav tsum tsis txhob kav ntau tshaj li ib lub lim tiam.

Thirdly, txoj cai txoj kev tawm ntawm kev noj haus, uas yuav rau qhov sib ntxiv ntawm tsis muaj ntau tshaj li 30 grams ntawm carbohydrates ib hnub twg.

Nws yuav tsum tau muab sau tseg tias txhua yam khoom noj uas eliminates carbohydrates los ntawm koj noj cov zaub mov yog tsis haum rau cov neeg uas muaj mob ntshav qab zib cov neeg mob thiab rau cov neeg noj qab nyob nws yuav tsum tau nrog los ntawm ib tug multivitamin ceg.