Ukunamathela ekudleni keto kunzima ngokwanele uma unekhishi eligcwele futhi ungapheka ohlelweni lwakho lokudla keto ekhaya. Kepha ukunamathela ekudleni okunamafutha aphezulu, okunama-carb amancane kuyindaba ehlukile lapho usohambweni lomsebenzi noma ubumnandi.
UKeto ngenkathi esohambweni angabonakala njengenselelo enkulu - kepha akudingeki kube njalo. Funda ngokudla okungcono kakhulu keto komgwaqo nokudla okulula kwe-carb ongakuthola cishe noma kuphi.
Noma ngabe udla i-ketogenic yokwehlisa isisindo noma amandla angcono - asikho isizathu sokuyekethisa i-ketosis ngoba nje usendleleni.
# 1. Yidla kahle ngaphambi kokushiya ikhaya lakho
Ukudla okuphansi kwe-carb kusho ukudla ukudla okungenayo inani eliphakeme lama-carbohydrate atholakala kakhulu ekudleni okunoshukela, ipasta, isinkwa, njll.
Esinye sezeluleko esivelele ongasilandela ukugcina ukudla kwakho kwe-carb ephansi noma usohambweni ukugcwalisa izinto zakho zokudla eziphansi kakhulu ngaphambi kokuba ushiye ikhaya lakho.
Lokhu kungasiza kakhulu njengoba ikhaya lakho ukuphela kwendawo lapho ungadla khona okwanele kokudla kwakho okuphansi kwe-carb. Ungasheshi, qala uhambo lwakho uzizwa wondlekile futhi wanelisekile.
Ungaba namaqanda abilisiwe, ubhekeni ophekiwe, ama-muffin amaqanda afudunyeziwe, izithelo ezinjengamajikijolo noma amantongomane. Ngaphandle kwalokhu, ungazilungiselela nokudla uma unesikhathi esanele, okubandakanya amasoseji anamakhowe notamatisi noma ukwatapheya onemayonnaise.
# 2. Kahle ubuciko bokudlela ezindaweni zokudlela
Lapho sisendleleni, okuwukuphela komthombo wokudla ebesingaba nakho yizindawo zokudlela noma izitolo zokudla. Ubuciko okufanele ubufunde uma ufuna ukuphila impilo enempilo futhi ulandela uhlelo lwakho lokudla okuphansi lwe-carb.
Yidla ngokuzethemba futhi ugcine engqondweni amaphuzu alandelayo ngenkathi u-oda ukudla kwakho. Yithi cha omkhulu esinkwa esikhundleni salokho, ungacela eminye imifino. Nakhu ukuthi sisifaka kanjani isitashi ngamaminerali amaningi anempilo kanye namavithamini.
Ukuze unonge ukudla kwakho, ungangeza nebhotela. Zama ukweqa ukudla i-dessert, noma kunjalo, uma lokho kunzima, oda amanye amajikijolo ahlotshiswe ngokhilimu osindayo.
Ngenhlanhla, kunezindawo eziningi zokudlela ezinobungane ongazithola. Qiniseka ukuthi ubacela ukuthi benze ngezifiso ukudla kwakho ukuze ukwazi ukukugcina kungaphansi kwe-carb.
# 3. Pakisha amaphakethe ambalwa wokudla okulula kwe-carb ohambweni
Abaningi bethu banesilingo sokudla okuthile ngenkathi usohambweni. Kodwa-ke, kuyinselele impela ukuthola ukudla okufanelekile ngokuya ngohlelo lwakho lokudla ngenkathi uhamba kojantshi noma endizeni.
Ngakho-ke, ngaso sonke isikhathi kuhlakaniphe kakhulu ukuphatha ukudla kwakho okulula ukuze ugweme isilingo sokudla izinto ezidliwayo ezitholakala kalula esiteshini sesitimela.
Faka amantongomane noma ibhotela le-nut esikhwameni sakho ngenkathi usohambweni. Ungaqoqa futhi amaqanda ahlutshiwe abilisiwe ekhaya. Ungakhohlwa ukufaka usawoti othile ukuthuthukisa ukunambitheka.
Ushizi futhi lungaba inketho ohlwini lwakho. I-Ham ne-roll-ups yoshizi ingaba yinto yakho. Phatha ushokoledi onokhokho abangaphezu kuka-70% noma uwoyela womnqumo wamasaladi noma ama-veggies ngokunye ukulunywa okusheshayo.
# 4. Sebenzisa ikhofi ukugcina indlala yakho ingekho
I-caffeine ayigcini nje ngokwelapha izifiso zokuphuza isiphuzo kodwa futhi iyasiza ekunciphiseni indlala. Ngakho-ke, ungakhohlwa ukuphatha itiye noma ikhofi ngokwakho.
Ikhofi lakho lingaba mnyama noma lilayishwe ukhilimu osindayo noma ibhotela elicibilikile. Inkomishi eyodwa yekhofi izokusiza kalula ukunqanda indlala yakho.
Thatha inkomishi yekhofi noma itiye (noma yini onayo) ngaso sonke isikhathi lapho uzizwa uthanda ukudla okuthile. Le ndlela izokusiza ulawule izifiso zakho zokudla uze ufike endaweni enokudla okungcono futhi okunempilo.
# 5. Zama ukuzila ukudla
Uma ulandela ukudla kwakho okuphansi kwe-carb ngokwenkolo, khona-ke kulula kakhulu kuwe ukuthi uzile ukudla ngezikhathi ezithile.
Uma udinga ukugibela indiza noma isitimela ukuze ubambe ekuseni kakhulu, khona-ke gcwalisa ukudla okufanele kokudla futhi ungadli okuncane kuze kufike isikhathi sedina.
Noma ungakwenza nganoma iyiphi enye indlela ekufanele kakhulu. Lelisu aligcini nje ngokwenza ukuhamba kwakho kube lula kepha futhi kukusiza ukuthi ugweme ukudla okungenampilo.
Ukuzila ukudla kungenziwa noma kuphi nganoma yisiphi isikhathi. Ngakho-ke, ukuzama ukugxilisa lokhu njengomkhuba kungaba usizo kuwe nakwimpilo yakho. . Snack It Up: Awukwazi ukuphatha ukudla okugcwele kwe-carb nawe nomaphi lapho uya khona, ngakho-ke ukukhethwa okubanzi kwe-carb snackage kubalulekile. Ukuhamba ngendiza kuyakhohlisa kakhulu kulokhu ngoba niyizithameli ezibanjiwe, esikhumulweni sezindiza nasemoyeni. Ngokuya ngosayizi wezikhumulo zezindiza (ubude) besikhumulo sezindiza nobude bezindiza (zezindiza), kungadingeka uthembele kuphela ezintweni zakho zokudla okulula. Cabanga ukupakisha izinto ezikhethiwe ezifana: Kupholise! Ukuhamba kwendiza uqobo lwayo, ngihlala ngithatha isikhwama esipholile esifakwe ngaphakathi, esilingana ngaphakathi engikuqhubayo, kanye nami. Ngaleyo ndlela, ngikwazi ukuphatha izinto ezimbalwa ezonakalayo zosuku. Sika imifino bese udipha, izinti zikashizi, noma isaladi elincane nokugqoka. Ngiye ngaziwa futhi ukuthi ngithatha ukudla okusele kusihlwa ebusuku ngaphambi kokuba ngihambe, njengesoseji ephekiwe noma inyama yenyama. Qiniseka ukuthi upakisha amanabukeni nezinye izinto zepulasitiki. Futhi zama ukugwema izinto ezinukayo ezifana nesaladi le-tuna noma isaladi lamaqanda, ukuze ungacasuli izinzwa zabanye babahambi bakho. Ikhaya Ekude neKhaya: Uya endaweni ethile nekhishi? Iphelele! Beka eceleni igumbi elithile emithwalweni yakho ukuze uthole izithako zakho ozithandayo ze-carb. Ngikhuphukela eCanada minyaka yonke nomndeni wami, lapho siqasha khona ikotishi elikhulu. Ngihlala ngipakisha ufulawa we-alimondi neswidi epotimendeni lami, kanye namanye amaLily's Chocolate Chips, njengoba lezi zinto kunzima ukuzithola futhi / noma kubiza ngokweqile phezulu lapho. Ngemuva kwalokho ngithenga ezinye izithako ezinjengamaqanda, i-cocoa powder, ibhotela nokhilimu, futhi sengikulungele ukuzenzela ama-muffin wami nesinkwa esisheshayo. Futhi njengoba amakhishi aqashisayo kungenzeka angabi nokukhetha okuhle kwamapanini okubhaka, ngibuye nezinkomishi ze-muffin ezingazimela zodwa futhi ezingadingi ipani le-muffin. Ungasebenzisa abicah noma izinkomishi eziqinile zokubhaka izinkomishi . UMaria waseKeto Adapted uthiSihlala sithola indawo enekhishi. Izindleko ezingeziwe zivame ukusebenza ngesikhathi osonga ngaso lapho udla ngaphandle.Hlela uhlelo lokuhlela. Sithola nezinsizakalo ezigcwalisa ifriji ngaphambi kokuvela. Ngobusika obudlule lapho sihlala eMaui bafonele ukuhlola kabili ukuthi sifuna amaqanda amaningi nebhotela !. Cabanga ngezindlela ongashintsha ngazo ukulethwa kokudla kwakho; ngokwesibonelo, uma amaqanda eyingxenye enkulu yokudla kwakho, cabanga ngenani elithile elibilayo. Lezi kulula ukuzigcina, ziyaguquguquka, futhi zingakugcina usendleleni. I-salmon yenkomo yenkomo yenkomo noma ekheniwe, i-tuna, nenkukhu abangani bakho lapha. Iminqumo ekheniwe kanye nokunyakaziswa kwamaprotheni ngezinye izindlela. Ukudla okulula (njengamantongomane omisiwe, ushizi wezintambo, kanye nama-pepperoni tincetu) yizindlela ezinhle ongazicabangela; hhayi nje kuphela ukuthi lezi zinganelisa izifiso ezisheshayo ngamanani amancane, lezi zingaphendulwa kalula zibe inketho yokudla ephelele futhi eqinile. Imikhiqizo emisha (gcina ama-macros akho engqondweni!) Njengama-avocado ayindlela enhle engathengwa endaweni yakho futhi izogcina kahle endaweni engenafriji inqobo nje uma ungazisiki noma uzilungiselele ngaphambili. Izindawo eziningi ozohlala kuzo zizohlinzeka ngezinketho ezithile ezifrijini. Ukuthenga ukusikeka okubandayo kanye noshizi wokuvimba kuzosiza ukwanelisa izinketho zakho zenyama namafutha. Cabanga ngokwenza isaladi lamaqanda, isaladi le-tuna, noma isaladi lenkukhu; lokhu kungalungiswa nasekamelweni lehhotela uma uhlela kusengaphambili (isb., ukuletha amaqanda abilisiwe, inyama ekheniwe, neziqukathi zokugcina ekhaya, bese uxuba isaladi lapho uya khona). Uma lolu hambo luzoba ukuhlala kwezinsuku eziningi, cabanga ukufaka ukudla okuningana bese ukukumisa, bese udlulisa ukudla kosuku olulandelayo kusuka efrijini kuya esiqandisini njalo ekuseni. Izinketho zenyama entsha, njengenkukhu ejikelezayo noma amaphiko enkukhu avela kudeli, ngezinye izinto okufanele uzicabangele; lezi zinto zilungiselelwe wena futhi zingangeza izinga elibalulekile lokuhlukahluka ezintweni zakho ezilungiselelwe. IHummus noshizi ngeminye imibono emihle. Izindawo zokudlela eziningi (ukudla okusheshayo, nazo) zinama-carb aphansi nezinhlangothi. Uma ufisa i-burger, cela ukuthi isongwe ngethisi noma ushiye ubhanana. I-steak, inhlanzi nokunye ukudla ngokuvamile kuyi-carb ephansi. Ezinhlangothini, gwema izinto ezifana namafriji, ilayisi nobhontshisi ngokufaka izinto ezijwayelekile njengamasaladi, isilimo esinengono emnandi edliwayo kanye nemifino ethosiwe. Futhi qiniseka ukuthi uya eChipotle! Thola isitsha, alikho ilayisi noma ubhontshisi, bese ugcwalisa inyama, ushizi, i-guacamole no-ukhilimu omuncu ngendlela ongathanda ngayo! Uyomangala ukuthi zingaki izinketho ze-keto ezitholakala laphaya. Ukuhamba kungaba yisizathu sokuyeka ukudla, noma ithuba elijabulisayo lokuthola ukudla okusha nezindlela zokukulungisa. Khumbula ukuthi noma iyiphi inkinga inganqotshwa ngesilinganiso esifanele sokulungiselela, futhi ukuhlala ngempumelelo ekudleni kwe-keto ngenkathi usohambweni akunjalo. I-Carpe diem! Ukuhamba kungaba ukudla komphefumulo wakho, kepha-ke, ungavumeli ukudla okudlayo kubhubhise umzimba wakho. Landela ukudla kwakho okune-carb ephansi ngokwenkolo ngokulandela izeluleko ezishiwo ngenhla zokuhamba lapho udla kulo mhlahlandlela. Okwamanje, ungakhohlwa ukuphuza amanzi amaningi. Ukuhamba akusona isaba sokukhohlisa ekudleni okune-carb ephansi, yenza impilo yakho ize kuqala futhi ujabulele amaholide akho. OkuqukethweUkudla okulula kwe-carb
Izinketho Zokudla
Ukudla okungafakwa esiqandisini
Ukudla okufrijiwe
Izindawo zokudlela
Uthole Lokhu!
Ukudla okudlela endlini: