ʻO kahi hoʻolālā papaʻaina ʻo Keto Diet a me ka papa kuhikuhi i hiki ke hoʻololi i kou kino

Anter

• Nā Kumuhana Diet Ketogenic
• Hoʻolālā Pāʻina Meaʻai Ketokia
• Nā ʻAi Keto-ʻOluʻolu e ʻAi
• Nā Mea ʻAi e Hōʻalo
• Nā Mea inu makamaka Keto-launa
• He Laʻana Keto Menu no Hoʻokahi Pule
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Nā Koho Snacks Ketogenic olakino
• He papa inoa kūʻai maʻalahi Ketogenic
• Ka Laina Lalo

Inā ʻike ʻoe iā ʻoe iho i ke kamaʻilio e pili ana i ka make ʻana a i ʻole ke kaupaona ʻana, lohe paha ʻoe i ka ketogenic, a i ʻole keto, papaʻai.

ʻO ia no ka mea ua lilo kaʻai keto i ʻano hana i makemake nui ʻia ma ka honua holoʻokoʻa e hoʻokahe i ka nui o ke kaupaona a hoʻomaikaʻi i ke olakino.

Ua hōʻike ʻia ka noiʻi e lawe i kēia low-carb, momona momona momona hiki ke hoʻoulu i ka nalo ʻana o ka momona a hoʻomaikaʻi i kekahi mau ʻano e like me ka maʻi diabetes type 2 a me ka emi ʻana o ka noʻonoʻo (,).

Hōʻike kēia ʻatikala i ka mea e ʻai ai a hōʻalo hoʻi i ka ukali ʻana i ka papaʻai keto a hāʻawi ʻia kahi hoʻolālā pāʻina keto hoʻokahi pule e hoʻomaka ai.

Nā Kumuhana Diet Ketogenic

ʻO kaʻai keto, ma ke ʻano he kūlana, haʻahaʻa loa ia i nā carbs, kiʻekiʻe i ka momona a me ke akahai i ka protein.

Ke ukali nei i ka papa ketogenic, hoʻemi ʻia nā carbs i 20 a 50 mau lika i kēlā me kēia lā, ʻoiai nā mana looser o ka papaʻai ().

Pono nā momona e hakahaka i ka hapanui o nā ʻokiʻoki i hōʻoki ʻia a hāʻawi ma kahi o 75% o kāu huina nui o ka calorie.

Pono nā pūmua ma kahi o 10-30% o ka pono ikehu, ʻoiai e kapu pinepine ʻia nā carbs i 5%.

Hoʻomaʻa kēia hoʻoliʻiliʻi kalapona i kou kino e kaukaʻi i nā momona no kāna kumu ikehu nui ma kahi o ka glucose - kahi hana i kapa ʻia ʻo ketosis.

ʻOiai i ka ketosis, hoʻohana kou kino i nā ketones - molekiola i hana ʻia i ke akepaʻa mai nā momona ke kau palena ʻia ka glucose - ma ke ʻano he kumuwaiwai ʻē aʻe.

ʻOiai hōʻole pinepine ʻia ka momona no kāna ʻike calorie kiʻekiʻe, hōʻike ka noiʻi e ʻoi aku ka maikaʻi o kaʻai ketogenic i ka paipai ʻana i ka pohō kaumaha ma mua o nā papa momona momona ().

Hoʻohui, ʻo kaʻai keto e hoʻoliʻiliʻi i ka pōloli a hoʻonui i ka māʻona, kahi hiki ke kōkua nui ke hoʻāʻo e lilo i ka paona ().

Hilinaʻi ka papaʻai ketogenic i kahi papa hana haʻahaʻa-haʻahaʻa loa. Hoʻonapu pinepine ʻia nā Carbs i ka 20-50 gram i kēlā lā i kēia lā, ua hoʻololi ʻia me ka momona a me ka nui o nā protein.

Hoʻolālā Pāʻina Meaʻai Ketokia

Ke hoʻololi nei i kahi papaʻai ketogenic hiki ke lilo i mea nui, akā ʻaʻole ia he paʻakikī.

Pono kāu kau ma ka hoʻoliʻiliʻi carbs ʻoiai e hoʻonui ana i ka momona a me ka protein i ka ʻai a me nā meaʻai māmā.

I mea e hiki ai a noho i kahi ʻano ketosis, pono e pāpā ʻia nā carbs.

ʻOiai paha e hoʻokō wale kekahi poʻe i ka ketosis ma ka ʻai ʻana i 20 mau koleka o ka carbs i kēlā me kēia lā, e kūleʻa paha kekahi poʻe me kahi ʻoi aku o ke kiʻekiʻe o ka momona.

ʻO ka maʻamau, ʻo ka hoʻohaʻahaʻa o kāu lawe ʻana i ka momona, ʻoi aku ka maʻalahi o ka hiki a noho i ketosis.

ʻO kēia ke kumu o ka pili ʻana i nā meaʻai aloha keto a me ka pale ʻana i nā mea waiwai i nā kalakeke ke ala ʻoi loa e lilo pono ke kaupaona ma kaʻai ketogenic.

Nā ʻAi Keto-ʻOluʻolu e ʻAi

Ke hahai nei i ka papaʻai ketogenike, pono ke kikowaena nā meaʻai a me nā meaʻai māmā i nā meaʻai aʻe:

• Hua manu: Hānai ʻia, hua moa holoʻokoʻa ke koho maikaʻi loa.
• Manuʻai: ʻO ka moa a me ka pipi.
• Iʻa momona: ʻO Salemona hopu pio ʻia, herring a me mackerel.
• ʻIʻo: ʻO ka pipi i hānai ʻia i ka mauʻu, ʻona, puaʻa, ʻiʻo a me bison.
• Pipi waiū piha: ʻO Yogurt, ka waiūpaka a me ka kirimalu.
• Pāhi momona piha: ʻO Cheddar, mozzarella, brie, kao kao a me ka tī waiū.
• Nā hua a me nā hua: ʻO nā hua Macadamia, nā ʻalemona, nā walnuts, nā ʻumeke, nā peanuts a me nā olonā.
• Palaoa bata: Pīnī kūlohelohe, ʻalemona a me ka ʻohi cashew.
• Nā momona momona: ʻO kaʻaila niu, kaʻailaʻoliva, kaʻaila avocado, kaʻaila niu a me kaʻaila sesame.
• ʻApocados: Hiki ke hoʻohui ʻia nā avocados āpau i ka ʻaneʻane o ka pāʻina a i ka meaʻai māmā paha.
• Nā mea kanu non-starchy: ʻO Greens, broccoli, ʻōmato, mushroom a me nā pepa.
• ʻAla: ʻO ka paʻakai, ka pepa, ka vīnega, ka wai lemon, nā mea kanu hou a me nā mea ʻala.

Nā Mea ʻAi e Hōʻalo

Hōʻalo i nā meaʻai i ka momona i ka wā e ukali nei i ka papaʻai keto.

Pono e pāpā ʻia nā mea ʻai aʻe:

• Nā berena a me nā mea i hoʻomoʻa ʻia: Pā berena keʻokeʻo, berena palaoa holoʻokoʻa, crackers, nā kuki, nā donat a me nā ʻōwili.
• Nā meaʻono a me nā meaʻai kō: ʻO ke kō, ka ʻaikalima, ke kanakē, ka ʻaʻala maple, ka aga syrup a me ka kō niu.
• Mea inu ono: Soda, wai, nā tī momona a me nā mea inu haʻuki.
• Pasta: Spaghetti a me nā noodles.
• Nā hua a me nā hua palaoa: ʻO ka palaoa, laiki, ʻoka, ʻai palaoa a me nā tortillas.
• Nā mea kanu Starchy: ʻO kaʻuala, ʻuala, kaʻuala butternut, kulina, pī a me ka palaʻai.
• Nā pīni a me nā legume: ʻO nā pīni ʻeleʻele, nā pīpī, nā lihi a me nā piʻa puʻupaʻa.
• Hua: ʻO Citrus, nā hua waina, ka maiʻa a me nā paina.
• Nā sausa uila kiʻekiʻe: Mīkini puʻukū, nā salakeke salakeke sugary a me nā ʻūlū hoʻowaiwai.
• ʻO kekahi mau mea inu ʻona. ʻO ka pia a me nā mea inu kō.

ʻOiai e kapu ʻia nā carbs, hiki ke ʻoliʻoli nā hua liʻiliʻi glycemic e like me nā hua ma nā palena palena ʻoiai ʻoe e mālama nei i kahi pae kōkoʻolua macronutrient keto-friendly.

E koho pono i nā kumuwaiwai olakino a hoʻokele i nā meaʻai i hana ʻia a me nā momona maikaʻi ʻole.

Pono e hōʻalo i nā mea aʻe:

• Nā momona momona: ʻO Margarine, hoʻopōkole a me nā aila mea kanu e like me canola a me ka aila kulina.
• Nā meaʻai i hana ʻia: ʻO nā meaʻai wikiwiki, nā meaʻai pūʻolo a me nā meaʻai i hana ʻia e like me nā ʻīlio wela a me nā ʻohana awakea.
• Nā meaʻai pono: Nā meaʻai e loaʻa ana nā waihoʻoluʻu hānai, nā mea mālama a me nā meaʻono e like me nā wai kō a me ka aspartame.

Nā Mea inu makamaka Keto-launa

Hiki ke ʻike ʻia ke kō ma nā ʻano mea inu like ʻole me ka wai, ka soda, ka ʻaʻī a me nā mea inu kope.

ʻOiai ma ka papaʻai ketogenike, pono e hōʻalo i nā mea inu kiʻekiʻe-carb e like me nā meaʻai momona.

ʻAʻole ia he mea liʻiliʻi ua hoʻopili pū ʻia nā mea inu kō i nā pilikia olakino like ʻole - mai ka momona a ka hoʻonui ʻana i ka maʻi diabetes (,,).

Mahalo, nui nā koho momona, kō ʻole no ka poʻe ma ka papa keto.

ʻO nā koho inu inu Keto-aloha me:

• Wai: ʻO ka wai ke koho maikaʻi loa no ka hydration a pono e hoʻopau ʻia i loko o ka lā.
• ʻOhana ka wai: Hiki i ka wai Sparkling ke hana i kahi pani soda maikaʻi loa.
• Kope kope ʻole ʻia: E hoʻāʻo i ka holika kaumaha e hoʻohui i ka ʻono i kāu kīʻaha o joe.
• ʻO ke tī ʻōmaʻomaʻo ʻole ʻOno ke kī tī a hāʻawi i nā pono olakino he nui.

Inā makemake ʻoe e hoʻohui i kahi ʻono keu i kāu wai, e hoʻāʻo i ka hoʻokolohua ʻana me nā hui ʻono ʻoluʻolu a ka keto-friendly.

ʻO kahi laʻana, hoʻolei i kahi mint a me ka ʻalani lemon hou i loko o kāu ʻōmole wai hiki ke hana i ka hydration i kahi makani.

ʻOiai e kapu ʻia ka wai ʻona, ke leʻaleʻa nei i ka inu waiʻalā me ka vodka a i ʻole kequila i hui pū ʻia me ka wai kopa.

Pono kahi papaʻai ketogenic olakino e hoʻohuli a puni i nā koho momona momona, nā momona momona a kāohi i nā mea i hana ʻia a me nā momona maikaʻi ʻole. ʻO nā koho inu inu Keto-aloha e pono ʻole ke kō. E noʻonoʻo i ka wai, ka wai aniani a i ʻole ke kī ʻōmaʻomaʻo unsweetened a me ke kofe.

He Laʻana Keto Menu no Hoʻokahi Pule

Hāʻawi ka papa kuhikuhi aʻe i lalo o 50 gram o ka nui carbs i kēlā me kēia lā.

E like me ka mea i ʻōlelo ʻia ma luna, pono paha i kekahi poʻe e hōʻemi i nā huaʻaleʻale a ʻoi aku i hiki ai i ketosis.

ʻO kēia kahi papa inoa ketogenike hoʻokahi pule i hiki ke hoʻololi ʻia i ka hilinaʻi ʻia i nā pono ponoʻī o kēlā me kēia.

PōʻakahiEnglish

• ʻAina kakahiaka: ʻElua mau hua i hoʻomoʻa ʻia i ka waiūpaka i hānai ʻia i lawelawe ʻia me nā greens saute.
• ʻAina awakea: ʻO kahi burger hānai hānai ʻole i uhi ʻia me ka tī, nā lau, a me nā avocado ma luna o kahi moena greens.
• ʻAina ahiahi: ʻO nā puaʻa puaʻa me nā pīni ʻōmaʻomaʻo i kālua ʻia i ka aila niu.

Pōʻalua

• ʻAina kakahiaka: Omelet Mushroom.
• ʻAina awakea: ʻO ka salakeke tuna me ka seleri a me ke kōmato ma luna o kahi moena o nā greens.
• ʻAina ahiahi: ʻO ka moa i hoʻomoʻa ʻia me ka waiima kirima a me ka broccoli i kālua ʻia.

Pōʻakolu

• ʻAina kakahiaka: Hoʻopiha ʻia ka pepa Bell me ka tī a me nā hua.
• ʻAina awakea: ʻO ka salakeke ʻo Arugula me nā hua moa i hoʻolapalapa ʻia, turkey, avocado a me ka tī polū.
• ʻAina ahiahi: ʻO ka salemona i hoʻomoʻa ʻia me ka spinach i kālua ʻia i ka aila niu.

Pōʻahā

• ʻAina kakahiaka: Hoʻopili ʻia ʻo yogurt momona-momona me Keto granola.
• ʻAina awakea: ʻO ke kīʻaha steak me ka laiki cauliflower, ka tī, nā mea kanu, ka avocado a me ka salsa.
• ʻAina ahiahi: ʻO Bison steak me cheesy broccoli.

Pōʻalima

• ʻAina kakahiaka: Nā moku hua moa ʻāki i hoʻomoʻa ʻia.
• ʻAina awakea: ʻO Salateta Caesar me ka moa.
• ʻAina ahiahi: ʻOhi i ka puaʻa me nā mea kanu.

Pōʻaono

• ʻAina kakahiaka: Hoʻopili ʻia ʻo Cauliflower toast me ka tī a me ka avocado.
• ʻAina awakea: Hoʻopili ʻia nā burger salmon bunless me ka pesto.
• ʻAina ahiahi: Hāʻawi nā meatball me ka noodles zucchini a me ka tī parmesan.

Lāpule

• ʻAina kakahiaka: Kāpī ʻia ka waiū niu chia me ka niu a me nā walnuts.
• ʻAina awakea: Hana ʻia ʻo salakeke Cobb me nā greens, nā hua moa i paila ʻia, ka ʻākōkō, ka tī a me ka pipi.
• ʻAina ahiahi: Mīkini moa niu.

E like me kāu e ʻike ai, hiki i nā pāʻina ketogenic ke ʻokoʻa a me ka ʻono.

ʻOiai ʻo ka nui o nā meaʻai ketogenic e pili ana i nā huahana holoholona, ​​aia kekahi o nā koho vegetarian āpau e koho pū kekahi.

Inā ʻoe e ukali nei i kahi papa ketogenic nui loa, ʻo ka hoʻohui ʻana i kahi kīʻaha o nā hua i kāu ʻaina kakahiaka a i ʻole kahi lawelawe liʻiliʻi o kahi mea kanu starchy i kāu ʻaina ahiahi e hoʻonui i ka nui o nā carbs i kēia papaʻai.

ʻO kahi pāʻina ʻai ketogenic, e like me kēlā me kēia papaʻai olakino, pono e hoʻopili i nā meaʻai āpau a me nā mea kanu momona, momona momona. Koho i nā momona momona e like me ka aila niu, avocado, aila ʻoliva a me ka waiū pata e hoʻonui ai i ka momona o nā pā.

Nā Koho Snacks Ketogenic olakino

Hiki i ka meaʻai māmā ma waena o nā meaʻai ke kōkua i ka pololi kaulike a mālama iā ʻoe i ke ala ʻoiai ke ukali nei i ka papaʻai ketogenic.

Ma muli o ka hoʻopihapiha o kaʻai ketogenic, pono paha ʻoe i hoʻokahi a ʻelua mau meaʻai māmā i kēlā me kēia lā, ke kaukaʻi ʻia i kāu pae hana.

Eia kekahi nā koho snack maikaʻi loa, keto-friendly:

• ʻAmona a me ka tīhi cheddar
• Hoʻopiha ka hapalua avocado me ka salakeke moa
• ʻO Guacamole me nā mea kanu momona liʻiliʻi
• Hana ʻia ke ala me nā niu i hoʻomomona ʻole ʻia, nā hua a me nā ʻanoʻano
• ʻO nā hua moa i paila ʻia
• ʻĀpana niu
• ʻĀpana Kale
• ʻO nā ʻoliva a me nā salami i kālai ʻia
• Celery a me nā pepa me ka waiū ʻaila holika i hoʻowai ʻia
• Nā hua me ka waiū whipping koʻikoʻi
• ʻO Jerky
• ʻĀlapa kālika
• Crisps Parmesan
• Nā hua nut Macadamia
• ʻO nā ʻōmaʻomaʻo me ka lole momona momona kiʻekiʻe a me ka avocado
• Hana ʻia ʻo Keto me ka waiū niu, koko a me ka avocado
• ʻO ka mousse koko avocado

ʻOiai hiki i kēia mau meaʻai keto ke mālama i ka piha ma waena o nā pāʻina, hiki iā lākou ke kōkua i ka loaʻa ʻana o ke kaupaona inā ʻoe e snack nui ana i ka lā holoʻokoʻa.

He mea nui e ʻai i ka helu kūpono o nā calorie e pili ana i kāu pae o ka hana, pahuhopu hōʻemi kaumaha, makahiki a me nā kāne.

Inā kānalua ʻoe i ka nui o nā calorie āu e ʻai ai, e nānā i kēia ʻatikala e aʻo pehea e helu ai i ka ikehu e pono ai.

ʻO nā mea momona Keto-friendly e kiʻekiʻe i ka momona, kūpono i ka protein a haʻahaʻa i nā carbs. E hoʻonui i ka lawe ʻana o ka fiber ma ka meaʻai māmā ʻana i nā mea kālai ʻia, nā mea momona momona me ka momona hoʻowaiwai momona kiʻekiʻe.

He papa inoa kūʻai maʻalahi Ketogenic

Pono e komo i loko o kahi papaʻai ketogenic maikaʻi e hoʻopili ʻia i nā hua hou, nā momona momona a me nā protein.

Ke koho nei i kahi huikau o nā hua hou a paʻahau hoʻi e hōʻoia i ka lako o nā huaʻai a me nā hua leʻaleʻa keto e hoʻohui i nā meaʻai.

ʻO ka mea aʻe kahi papa inoa kūʻai ketogen maʻalahi e hiki ke alakaʻi iā ʻoe i ka wā e nānā ana i nā ala kūʻai.

• ʻAi a me nā moa: ʻO ka bipi, ka moa, ka puaʻa a me ka puaʻa (koho i nā koho, nā hānai hānai i koho ʻia inā hiki).
• Iʻa: ʻO nā iʻa momona e like me ka salemona, sardine, mackerel a me herring ʻoi aku ka maikaʻi.
• ʻĀhuhu: Nā kūpuna, nā ʻōpae a me nā scallops.
• Hua manu: Kūʻai i nā hua hua omega-3 waiwai a i ʻole hānai ʻia i nā wā hiki.
• Pipi waiū piha: ʻO ka yogurt i ʻole momona, ka bata, ka kirimaumaha a me ka kirīmi kawa.
• ʻAila: ʻO kaʻaila niu a me ka avocado.
• ʻApocados: Kūʻai i ka huikau o nā ʻōpua oʻo pala a oʻo ʻole e mau ai kāu lako.
• Keiki: ʻO Brie, tī waiū, cheddar a me ka tī kao.
• Nā hua maloʻo a hou paha: ʻO Blueberry, raspberries, blackberry.
• Hua kukui: ʻO nā hua Macadamia, nā ʻalemona, nā pecan, nā pistachios.
• Nā hua: Nā hua ʻumeke, nā hua pua lā, nā hua chia.
• Nut mau kīʻaha: ʻAmona almond, ka waiū pī.
• Nā huaʻai momona momona a paʻahau hou paha: ʻO nā mea kanu, cauliflower, broccoli, greens, pepa, aniani a me nā ʻōmato.
• ʻAla: ʻO ka paʻakai kai, ka pepa, ka salsa, nā mea kanu, kālika, ka vīnega, sinapi, ʻoliva a me nā mea ʻala.

He mea waiwai mau ka hoʻolālā ʻana i kāu ʻai ma mua o ka manawa a hoʻopiha i kāu kaʻa me nā mea pono e pono ai no kekahi mau lā o ke kīʻaha olakino.

Hoʻohui, pili i ka papa inoa kūʻai hiki ke kōkua iā ʻoe e hōʻalo i nā hoʻowalewale, nā meaʻai pono ʻole.

Ke hoʻomākaukau nei i kahi papa inoa kūʻai hiki ke kōkua iā ʻoe e hoʻoholo i nā meaʻai e komo i kāu papaʻai ketogenic. Hoʻopiha i kāu kaʻa me kaʻiʻo, nā moa, nā hua, nā mea momona momona, nā waiū momona momona a me nā momona momona.

Ka Laina Lalo

Pono kahi papaʻai ketogenike olakino ma kahi o 75% momona, 10-30% protein a ʻaʻole ʻoi aku ma mua o 5% a i ʻole 20 a 50 mau lika o nā carbs i kēlā me kēia lā.

E kia i ka momona momona, nā mea momona momona e like me nā hua manu, nā ʻiʻo, ka waiū a me nā mea kanu momona, a me nā mea inu kō ʻole. E mālama pono i nā mea i hana ʻia a me nā momona maikaʻi ʻole.

ʻO ke kaulana o ka papaʻai ketogenic ka mea i ʻoi aku ka maʻalahi ma mua o ka ʻike ʻana i kahi ākea o nā manaʻo pāʻina keto hoihoi a olakino hoʻi ma ka pūnaewele.

Ke hoʻohana nei i kēia ʻatikala ma ke ʻano he alakaʻi e hoʻomaka ai i ka papaʻai keto hiki ke hoʻonohonoho iā ʻoe no ka kūleʻa a hoʻololi i kahi papa momona momona a me ka momona.