8 Nā kānāwai olakino e ʻaihue mai ka ʻai keto—ʻoiai inā ʻaʻole ʻoe e hahai maoli

Anter

• #1 E ʻai i ka momona maikaʻi me kēlā me kēia ʻai.
• #2 E kūʻai i nā meaʻai "haʻahaʻa momona".
• # 3 ʻAi i nā mea ʻai pā ʻole me kēlā me kēia pāʻina.
• #4 E kamaʻāina me nā macronutrients.
• #5 E aʻo e heluhelu i nā lepili meaʻai.
• #6 Hana i ka hydration i mea nui.
• #7 E hōʻoia e loaʻa iā ʻoe ka nui o ka potassium.
• # 8 E nānā i ka ʻano o nā meaʻai āu e ʻai ai.
• Nānā no

Ua kaulana loa ka ʻai ketogenic. ʻO wau, ʻo wai ka makemake ʻole e ʻai i ka avocado palena ʻole, amirite? Akā ʻaʻole ia he manaʻo he kūpono maikaʻi ia no nā mea āpau. ʻOiai he nui ka poʻe i kūleʻa me ke ʻano ʻai keto, nā mea ʻai meaʻai, nā mea hoʻokūkū ikaika, a me ka um, ʻoi aku ka maikaʻi o ka poʻe makemake i ka ʻai ʻana i nā ʻano meaʻai a me nā ʻano ʻai.

ʻO ka ʻōlelo ʻana, aia kekahi mau alakaʻi koʻikoʻi i ka ʻai keto i hiki i kekahi ke pōmaikaʻi mai, e like me ka poʻe loea. (Pili: 8 mau hewa Keto Diet e hiki ai iā ʻoe ke hele hewa)

#1 E ʻai i ka momona maikaʻi me kēlā me kēia ʻai.

"ʻO ka mea maikaʻi loa e pili ana i ka ʻai keto ʻo ia ke kōkua ʻana e hoʻāla i ka poʻe mai ko lākou makaʻu i ka momona," wehewehe ʻo Liz Josefsberg, ka mea kākau o Pahuhopu 100 a he loea ma The Vitamin Shoppe Wellness Council. ʻOiai ʻaʻole makemake nui ʻo Josefsberg i ka meaʻai ma ka laulā, ʻōlelo ʻo ia e hiki ke kōkua i ka poʻe e hoʻomaopopo i ke ʻano o nā meaʻai e pono ai lākou e ʻai no ke ola olakino.

Mai nā yolks hua moa a hiki i ka tī i ka waiūpaka nut, makemake nui ka poʻe e hoʻopili i nā meaʻai i momona i kā lākou papaʻai ma mua o ka mahalo i ka keto-a he mea maikaʻi kēlā. "Ua hoʻomālamalama ʻo Keto i ka ʻoiaʻiʻo ʻaʻole e 'momona ʻoe' e kēia mau meaʻai e like me kā mākou i manaʻoʻiʻo ai, akā e hoʻomau ʻoe i ka piha ʻana no ka lōʻihi o nā calorie ʻē aʻe," wahi a Josefsberg. "He mea kōkua ia i ka poʻe e ʻai liʻiliʻi, he mea maʻalahi loa ia e hoʻopau i nā calorie i hoʻohui ʻia a lākou e ʻai ai. Kōkua kēia mau meaʻai i ka hoʻopaʻa ʻana i ke kō koko a hoʻemi i ka ʻai ʻana i ke kō, e alakaʻi ana i ka liʻiliʻi o ka makemake." No laila me ka hoʻopili ʻana i ka momona i kēlā me kēia pāʻina, ʻoi aku paha ʻoe e hana i ka mea aʻe me ka huhū ʻole.

#2 E kūʻai i nā meaʻai "haʻahaʻa momona".

Ma ke ʻano like, ʻaʻohe kumu e ʻimi ai i nā meaʻai i kūʻai ʻia e like me ka momona haʻahaʻa. "ʻO ka waiū momona momona piha me ka tī, ka waiū, ka yogurt, nā hua holoʻokoʻa ma mua o nā hua manu, a me nā ʻoki momona momona ʻoi loa e like me ka moa moa ʻeleʻele a me ka pipi i hānai ʻia i ka mauʻu e māʻona nui, e alakaʻi ana i ka hōʻemi ʻana i ka ʻai a me ka ʻiʻini ʻana," nā memo Molly Devine, RD, LDN ka mea nāna i hoʻokumu iā Eat Your Keto a me ke kākā'ōlelo iā KetoLogic. "Hoʻohui ʻia, ʻo ka hapanui o nā huahana 'low-fat' i loaʻa nā kiʻekiʻe o nā kō a me nā mea hoʻopihapiha ʻē aʻe." I ka hapanui o nā hihia, ʻoi aku ka maikaʻi o ka ʻai ʻana i kahi ʻāpana kūpono o ka mea maoli. (E pili ana: Fat-Free Vs. Full-Fat Greek Yogurt: ʻO wai ka maikaʻi?)

# 3 ʻAi i nā mea ʻai pā ʻole me kēlā me kēia pāʻina.

Pono ka poʻe ma ka ʻai keto e koho i kā lākou mau mea kanu i mea e hoʻemi ai i kā lākou ʻai kaʻa. Akā,ʻo kaʻaiʻana i nā meaʻai meaʻaiʻole (broccoli, greens lau, asparagus, peppers, tomatoes, etc.) he mea nui no keʻano o kaʻai āu e koho ai e hahai, e like me Josh Axe, DNM, CNS, DC, ka mea hoʻokumu o DrAxe.com , mea kākau kūʻai maikaʻi loa o Ai lepo, a me ka mea hoʻokumu o Ancient Nutrition. "Hoʻopiha nā mea kanu iā ʻoe ma ka hoʻohui ʻana i ka leo i kāu mau meaʻai, akā he kakaikahi wale nō kāu mau calorie."

E ho'āʻo e loaʻa i kekahi mau lawelawe i kēlā me kēia lā, me ka lima a ʻelua paha me kēlā me kēia ʻai, wahi a Kauka Axe.

#4 E kamaʻāina me nā macronutrients.

Hana ʻia nā meaʻai āpau i nā ʻāpana like ʻole o ʻekolu mau macronutrients nui: protein, carbohydrates, a me ka momona. "ʻAʻole hiki ke hahai pono i ka keto a ʻaʻole e ʻike hou i ka mea e hana ai i nā meaʻai āu e ʻai ai," wahi a Julie Stefanski, R.D., he meaʻai meaʻai i kākau inoa ʻia a loea i ka ʻai ketogenic.

Akā ʻaʻole pono ʻoe ma ke keto a i ʻole e pili ana i ke ʻano ʻai IIFYM no ka pōmaikaʻi mai ka aʻo ʻana e pili ana i nā macronutrients. "Ke aʻo ʻana iā ʻoe iho e pili ana i nā mea kiʻekiʻe a haʻahaʻa o nā mea ʻaʻā a me ka noʻonoʻo ʻana e pili ana i nā macros āu e koho ai i kēlā me kēia lā i hiki ke kūkulu i ke kumu no ke kūpaʻa ʻoi aku ka maikaʻi i ka meaʻai maikaʻi," wahi a Stefanski.

#5 E aʻo e heluhelu i nā lepili meaʻai.

Heluhelu maʻamau ka poʻe e hahai ana i ka keto i nā lepili meaʻai no ka hōʻoia ʻana i nā meaʻai a lākou e ʻai nei he keto-friendly. ʻLelo nā loea he hana maikaʻi kēia e komo ai me ka nānā ʻole i kāu kaila ʻai. "E ʻimi i kēlā me kēia ʻano o ke kō i hoʻohui ʻia (e like me ke kō, ka wai pīkī, ka fructose, ka syrup kulina kiʻekiʻe) a me ka palaoa palaoa bleached," wahi a Kauka Axe. "Aneane i loko o nā meaʻai i kālua ʻia, nā ʻano berena he nui, nā cereals, a me nā mea hou aku." (Pili: ʻO kēia mau meaʻai meaʻai kakahiaka maikaʻi i kapa ʻia ʻoi aku ka nui o ke kō ma mua o ka Dessert)

No ke aha e pilikia ai? "ʻO ka heluhelu ʻana i nā lepili e kōkua iā ʻoe e pale aku i nā meaʻai ʻino ʻole, ʻoiai inā he haʻahaʻa lākou. ʻo ka iʻa i hāpai ʻia, nā meaʻai me nā mea hoʻohui synthetic, a me nā aila mea kanu i hoʻomaʻemaʻe ʻia. "

#6 Hana i ka hydration i mea nui.

"I ka hahai ʻana o nā kānaka i ka ʻai ketogenic, nui ka pohō o ka wai ma muli o nā loli metabolic i hiki ke hopena i kahi pilikia maoli o ka dehydration," wahi a Christina Jax, R.D.N., he kaukaʻi meaʻai meaʻai meaʻai i hoʻopaʻa inoa ʻia a me ka loea meaʻai hana. Aloha, keto flu.

"Akā,ʻo ka nānāʻana i ka hoʻonuiʻana i ka wai he mea nui ia e hiki ai iā mākou ke hoʻohana a pau mai kēiaʻai. Ke hana nei kou mauʻiʻo a me kou lolo i nā kūlana maikaʻi loa ke hoʻomaʻemaʻe ponoʻia, "wahi a Jax. "ʻO ka lawe ʻana i ka wai calorie ʻole he ala maikaʻi loa ia e ʻoi aku ka lōʻihi o ka piha ʻana a kōkua i ka ʻai ʻana. (Pili: Nā Mea inu Keto Low-Carb e mālama iā ʻoe i Ketosis)

#7 E hōʻoia e loaʻa iā ʻoe ka nui o ka potassium.

ʻO kekahi o nā ala nui e hoʻāʻo ai ka poʻe meaʻai keto e pale i ka maʻi keto ma o ka hoʻonui ʻana i kā lākou ʻai pālolo, ʻo ia paha ka manaʻo maikaʻi no nā mea āpau. "ʻAʻole lawa ka nui o ka poʻe ʻAmelika i ka potasiuma, akā hōʻike ʻia nā meaʻai potassium kiʻekiʻe e like me nā lau lau ʻōmaʻomaʻo i nā hoʻokolohua hoʻokolohua e kōkua i ka hoʻohaʻahaʻa ʻana i ke koko a he pōhaku kihi ia o ka papaʻai DASH," wahi a Stefanski. (Pīhoihoi e pili ana i ka meaʻai DASH? Eia 10 mau meaʻai ʻai DASH e ʻono maikaʻi e hoʻomaka ai.)

Hiki i ka hapa nui o ka poʻe ke pōmaikaʻi mai ka ʻai ʻana i nā meaʻai i loaʻa ka nui o ka potassium, ʻoiai ua ʻōlelo ʻo Stefanski inā loaʻa iā ʻoe ka maʻi kīkī, pono ʻoe e nānā i kāu kauka ma mua o ka hana ʻana i kēia.

# 8 E nānā i ka ʻano o nā meaʻai āu e ʻai ai.

"ʻO ka nui o kaʻu mau maʻi e kahaha nei i ka ʻike ʻana i ka maikaʻi o ko lākou manaʻo i ka wā e hahai ana i kahi meaʻai ketogenic i hoʻokumu maikaʻi ʻia," wahi a Catherine Metzgar, Ph.D., R.D., he meaʻai meaʻai a me ka loea biochemistry meaʻai e hana pū ana me Virta Health. "I ka paʻa ʻana o ko lākou koko koko, nui ka poʻe e nalowale i ke kaumaha a hōʻike i nā pae ikehu kiʻekiʻe." Akā ʻaʻole pono ʻoe e noho ma keto e ʻike ai i ka hana ʻana o kāu papaʻai i kou kino. "ʻO ka poʻe i hahai ʻole i ka ʻai ketogenic pono e hoʻāʻo e ʻike i ka hopena o kā lākou koho meaʻai i ko lākou kino," wahi a Metzgar.

Ma ka nānā ʻana iā ʻoe iho ma hope o kēlā me kēia pāʻina, ka nūpepa meaʻai, a/a i ʻole ka hoʻomaʻamaʻa ʻana i ka ʻai noʻonoʻo, hiki iā ʻoe ke hoʻolohe maoli i kou pilina me nā meaʻai āu e ʻai ai a me ke ʻano o ka hopena i kou kino.

Nānā no