Keto dijo, ho sa tsotellehe lebitso le makatsang, le ratoa haholo ebile le na le lifahleho tse ngata - rea tseba hore ke lijo tse se nang lik'habohaedreite, lijo tsa Kremlin le mefuta e meng e meng e tšoanang. Mokhoa ona, ha 'mele o o sebelisa ho hlahisa matla hase lik'habohaedreite, empa lihlahisoa tsa oona tse nang le mafura, tse bitsoang ketosis - e tsoa lentsoeng lena lebitso la lijo tsena.
Keto lijo: likotsi
Ho bonolo ho nahana hore ho se kenye lik'habohaedreite ho tsoa lijong, re tlisa ho se leka-lekaneng lijong tsa bona, mme 'mele o bohloko haholo. Hangata e se e ntse e le letsatsing la bobeli la ho ja, liketso tsa kelello le tsa 'mele li fokotseha, motho o utloa bohloko - sena ke phello ea lihlopha tsa ketone maling ka lebaka la lijo tse ngata tsa protheine. Leha ho le joalo, maemong a mangata e se e ntse e le ka letsatsi la 3-5 la lijo, haeba u ntse u tsoelapele ka eona, ntle le ho tlohela lithuto, boemo ba ketone bo tloaelehile, 'mele o sebelisetsoa mofuta o mocha oa tshebetso,' me boemo ba bophelo bo khutlela mefuteng e tloaelehileng.
Ke habohlokoa hore re hlokomele hore haeba u tšoeroe ke lefu la tsoekere, ketone ea 'mele e ka etsa hore ho be le keketseho ea mali a mangata, ao maemong a mang a ka lebisang lefung, kaha makhetlo a mangata a ketone a baka ketoacidosis (lena ke lebitso la boemo bona).
Leha ho le joalo, haeba u se na lefu la tsoekere, haholo-holo ka mefuta e matla, 'mele oa hao o lokela ho khutlisa' mele ea ketone habonolo 'me o se na liphello tse mpe. Ke habohlokoa ho ela hloko taba ena ea hore lijo tsena li hanyetsanoa:
- batho ba nang le maloetse a tsamaiso ea lijo;
- batho ba nang le maloetse a mala a mala;
- batho ba nang le lefu la tsoekere;
- batho ba nang le mathata a liphio;
- batho ba sebetsang mosebetsing oa pōpo kapa ketsahalo ea kelello.
Ho phaella moo, haeba u e-na le mathata leha e le afe ka litho tsa ka hare, ha hoa lokela ho tloaela ho ja lijo tse joalo. E bōpiloe haholo bakeng sa batho ba phelang hantle le baatlelete, ba hlokang ho lahleheloa ke mafura ntle le ho lahleheloa ke mesifa.
Keto dijo: lijo
Ho pakoa hore molao-motheo oa keto o qala ho sebetsa ha o ja ka tlaase ho 50 dikgerama tsa lik'habohaedreite ka letsatsi. Ha e le hantle, e le hore u khomarele molao-motheo ona, u ka 'na ua kenyelletsa lik'habohaedreite ho ea holimo, kapa ua etsa moqolo oa phepo ea elektronike o tla balang mekhoa ea lijo tsa hau.
Nakong eohle, ha u ntse u tloaetse ho ja lijo tsa keto, mala a hao a tla ba le bothata ka lebaka la khaello ea fiber. Ke ka lebaka leo ho leng bohlokoa ho reka fiber e hloekileng pharmacy le ho e eketsa lijong tsa hau ka 2po tablespoons ka letsatsi.
Ho phaella moo, ke habohlokoa hore u se ke ua lebala hore liphio tsa hau li tla sebetsa moeling, 'me e le ho fokotsa qetello ea bona, ke habohlokoa ho noa 2-2.5 a etsang dilitara tse metsi ka letsatsi. Ena ke molao o thata, 'me ho tloha hole le oona ho tla ba le phello e mpe bophelong ba hau. Lenane la keto-lijo li na le lihlahisoa tse ruileng liprotheine:
- nama ea kolobe, nama ea khomo, veal, konyana, mmutla, papali;
- khoho, letata, turkey;
- mefuta eohle ea litlhapi, haholo-mafura: salum saalmon, saalmon, trout;
- mahe a likhoho le likoekoe;
- mefuta eohle ea linate - walnuts, lialmonde, makotomane, likhalutsoana, pistachios, kedare, joalo-joalo;
- lihlahisoa tsa lebese ntle le li-dae, litlolo, li-additives le tsoekere - kefir, cottage chisi, lebese, tranelate e bolila.
Ka letsatsi o lokela ho ja makhetlo a 3-5 ka likaroloana tse nyane. Haeba u bala lik'hilojule, u lokela ho fokotsa lijo tsa hau ka li-unit tse 300 ho ea ho tse hlano. Tlatsetsa lijo tse nang le likaroloana tse nyenyane tsa lettuce le meroho e seng e makhasi.
Libeke tse 'maloa lijong tse joalo u ka felisa li-kilogramme tse 3-7 tsa boima ba' mele, 'me ha u ntse u ke ke ua ikutloa u lapile, joaloka nakong ea lijo tse ling tse ngata.