{"id":56964,"date":"2023-01-20T08:44:08","date_gmt":"2023-01-20T06:44:08","guid":{"rendered":"https:\/\/novanews.co.za\/paarlpost\/mnr-keto-gee-gesonde-raad-20230118-2\/"},"modified":"2025-03-20T01:28:46","modified_gmt":"2025-03-19T23:28:46","slug":"mnr-keto-gee-gesonde-raad-20230118-2","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/paarlpost\/mnr-keto-gee-gesonde-raad-20230118-2\/","title":{"rendered":"\u2018Mnr. Keto\u2019 gee gesonde raad"},"content":{"rendered":"\n

Die feestyd is verby en dis \u2019n nuwe jaar. Die meeste van ons wil die vakansievetjies afskud en het die jaar met allerlei goeie voornemens vir \u2019n beter self begin.<\/p>\n\n\n\n

Hendrik Marais, die skrywer van The Ultimate Keto Lifestyle<\/span>, een van 2022 se topverkopers, gee praktiese raad oor hoe om \u2019n gesonder leefstyl te handhaaf.<\/p>\n\n\n\n

Wat is keto en wat is die voordele daarvan?<\/h1>\n\n\n\n

\u2019n Ketogeniese dieet is \u2019n ho\u00ebvet-, laekoolhidraat-dieet wat die liggaam dwing om vet in plaas van koolhidrate te verbrand vir energie. Die grootste voordele van hierdie dieet is dat dit jou energievlak verhoog, hongerpyne en inflammasie verminder, en jou bloedsuikervlak stabiliseer. Dit is \u2019n maklike, volhoubare dieet wat ideaal is vir gewigsverlies.<\/p>\n\n\n\n

N\u00e1 \u2019n oordadige Feestyd, wat behoort die eerste stap te wees om gesonder te begin leef?<\/h1>\n\n\n\n

Waak daarteen om op onvolhoubare maniere te probeer gewig verloor. Kies \u2019n klein aantal gesonde gewoontes en fokus daarop om dit elke dag te implementeer. Stel vir jouself eenvoudige doelwitte wat maklik is om te haal. Byvoorbeeld: maak dit jou onmiddellike doel om alle gemorskos, suiker en koolhidrate uit te sny, daagliks te stap en genoeg water te drink. <\/p>\n\n\n\n

Wat is noodsaaklikhede wat in jou keto- ys- of koskas moet wees?<\/h1>\n\n\n\n

\u2019n Gesonde ketogeniese dieet bestaan hoofsaaklik uit ho\u00ebgehalte prote\u00efne soos eiers, vleis en vis. Een porsie prote\u00efne is ongeveer 120-150 g vleis of vis (rou gewig), of 3-4 eiers. Eet daarby 1-2 koppies groen groente of blomkool, wat ook sal verseker dat jy genoeg vesel inneem. Laastens, voeg gesonde vette by, soos 50-100 g avokadopeer of 2 eetlepels olyf- of klapperolie, botter of ghee, olywe, neutbotter (soos suikervrye grondboontjie- of amandelbotter) of 30 g sade.<\/p>\n\n\n\n

Onthou, om gewig te verloor moet jy minder kalorie\u00eb inneem as wat jou liggaam daardie dag gaan opgebruik. \u2019n Ketogeniese dieet is hoog in vette, en omdat 20 g vette omtrent 2,5 keer soveel kalorie\u00eb bevat as 20 g prote\u00efne of 20 g groente, is dit maklik om te veel vette te eet en dus nie gewig te verloor nie. Jy hoef egter nie kalorie\u00eb te tel as jy begin deur drie klein etes per dag te eet volgens die riglyne hierbo nie. Hou dan net \u2019n ogie op jou gewig, en as jy nie gewig verloor nie, of stadiger verloor, maak jy net jou porsies kleiner of eet twee etes per dag in plaas van drie.<\/p>\n\n\n\n

Wat is die beste peuselhappies hiervoor?<\/h1>\n\n\n\n

Fokus daarop om prote\u00efne en gesonde vette te eet. \u2019n Bietjie biltong (40 g) met \u2019n eetlepel olyfolie en \u2019n bietjie knoffel en rissies is \u2019n perfekte peuselhappie. Of groenterepies met maaskaas. Vir diegene met \u2019n soettand kan \u2019n skommel van weiprote\u00efnpoeier (whey protein<\/span>) gemeng met twee eetlepels suikervrye neutbotter ook goed werk.<\/p>\n\n\n\n

Dit is egter nie \u2019n goeie idee om te peusel as jou doelwit is om gewig te verloor nie. Daar is niks daarmee verkeerd om byvoorbeeld twee etes en een peuselhappie per dag te eet nie, mits jy dit beplan het. Waak egter teen onbeplande etes en peuselhappies. Beplanning is van kardinale belang. <\/p>\n\n\n\n

\u2019n Gesonde leefstyl kan nie in net \u2019n paar weke bereik word nie, ook nie eetgewoontes nie \u2013 hoe stel jy voor kyk mense die toekoms in hiermee?<\/p>\n\n\n\n

Wees geduldig, en vertrou op die proses. Maak dit vir jouself onmoontlik om te misluk deur jou omgewing so in te rig dat dit \u2019n gesonde leefstyl aanmoedig en ondersteun. Hou op om suiker te gebruik, en moenie daardie kossoorte koop wat jy nie kan ophou eet voor alles op is nie. Beplan jou etes en jou dag vooruit. Fokus op \u2019n klein aantal gesonde gewoontes, en beoefen hulle getrou elke dag. Merk elke suksesvolle dag op \u2019n almanak af en hou rekord van hoeveel jy eet en oefen en wat jou gewig is.<\/p>\n\n\n\n

Dit help ook baie om \u2019n ondersteuningsgroep te h\u00ea. Vra jou familie, vriende en\/of kollegas om dit saam met jou te doen, of sluit by die Keto Lifestyle-groep op Facebook aan waar ons mekaar motiveer en ondersteun en waar jy ook elke maand aan \u2019n gratis 5-dag-Reset<\/span>-program kan deelneem.<\/p>\n\n\n\n

Besoek gerus die Keto Lifestyle \u2013 South Africa-groep by https:\/\/www.facebook.com\/groups\/1276379452456863.<\/p>\n\n\n\n

Met geduld en deursettingsvermo\u00eb sal die dinge wat nou vir jou moeilik is later vir jou tweede natuur word.<\/p>\n\n\n\n

Onthou, niemand vra jou om perfek te wees nie. Ons is almal volwassenes met ons eie probleme. Die lewe gooi ons almal van tyd tot tyd rond. Die belangrikste om nooit tou op te gooi nie, maar om net te volhard. As jy gesonde gewoontes aanleer wat maklik is om te handhaaf, is dit maklik om n\u00e1 \u2019n slegte dag of twee terug te keer na die goeie gewoontes.<\/p>\n\n\n\n

Hoe beloon jy jouself vir elke mylpaal wat jy behaal?<\/h1>\n\n\n\n

Ons mense is mos lief vir kos en kuier, en daar is niks daarmee verkeerd nie. Maar ons het egter ook die geneigdheid aangeleer om onsself met kos te troos en te beloon. Fokus liewer daarop om jouself op ander maniere te beloon. Bespreek \u2019n klein \u201cvakansietjie\u201d vir jouself oor twee of drie maande van nou af, en werk hard aan jou gesondheid tot dan. Rus dan daardie naweek, en volg dadelik weer jou nuwe leefstyl sodra jy terugkom by die huis. Jy kan ook jouself beloon met aktiwiteite en dinge soos stap- of oefenskoene vir elke mylpaal wat jy behaal. Maar op die ou einde is beter gesondheid steeds die grootste beloning wat jy kan kry. Die lewe is \u2019n duisend keer lekkerder as jy in beheer is van jou eie gesondheid.<\/p>\n\n\n\n

Hoe motiveer jy jouself vir so \u2019n lewensverandering?<\/h1>\n\n\n\n

Indien jy kinders het, is dit een van die grootste motiverings om gesond te leef. Jy doen dit nie net vir jouself as hul versorger nie, maar ook om seker te maak jou kinders leer die regte gewoontes by jou aan.<\/p>\n\n\n\n

Soms is dit ook nodig om die bul by die horings te pak. Klim op die skaal, meet jouself en neem foto\u2019s: van voor, van agter en van elke kant af. Dit gaan dalk erger lyk as wat jy gedink het, maar dit is soms nodig om die werklikheid reguit in die o\u00eb te kyk \u2013 dit is \u2019n uitstekende manier om jouself te motiveer. Later, sodra jy goeie vordering gemaak het, kan jy ook met trots na jou foto\u2019s terugkyk en spog met al die harde werk wat jy gedoen het. Dit is \u2019n wonderlike manier om ook ander mense te motiveer om gesonder te lewe.<\/p>\n","protected":false},"excerpt":{"rendered":"

Die feestyd is verby en dis \u2019n nuwe jaar. 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Kom ons ontrafel waarom ge\u00efntegreerde ontwikkelingsbeplanning beskryf kan word as 'n munisipaliteit se aksieplan of sakestrategie en\u2026","rel":"","context":"In "News"","block_context":{"text":"News","link":"https:\/\/novanews.co.za\/paarlpost\/news\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/481075891_9570152098_24944.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/481075891_9570152098_24944.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/481075891_9570152098_24944.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/481075891_9570152098_24944.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/481075891_9570152098_24944.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":108742,"url":"https:\/\/novanews.co.za\/paarlpost\/paarliet-verwerf-sy-doktorsgraad-met-fokus-op-minibustaxis\/","url_meta":{"origin":56964,"position":4},"title":"Paarliet verwerf sy doktorsgraad met fokus op minibustaxi’s","author":"Paarl Post","date":"4 April 2025","format":false,"excerpt":"Dr. Jerome Fredericks, 'n inwoner van die Paarl en dosent aan die Universiteit Stellenbosch (US), het vir sy doktorale tesis strategie\u00eb ontwikkel om die toeganklikheid van minibustaxidienste vir rolstoelgebruikers in sy tuisdorp te verbeter. Fredericks, wat al 17 jaar lank 'n dosent aan die US se fakulteit geneeskunde en gesondheidswetenskappe\u2026","rel":"","context":"In "News"","block_context":{"text":"News","link":"https:\/\/novanews.co.za\/paarlpost\/news\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/486170998_106817849_04068.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/486170998_106817849_04068.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/486170998_106817849_04068.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/486170998_106817849_04068.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/486170998_106817849_04068.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":109495,"url":"https:\/\/novanews.co.za\/paarlpost\/charleston-hill-inwoners-maak-kapsie-teen-hemelhoe-eiendomswaardasies\/","url_meta":{"origin":56964,"position":5},"title":"Charleston Hill inwoners maak kapsie teen hemelho\u00eb eiendomswaardasies","author":"Paarl Post","date":"17 April 2025","format":false,"excerpt":"'n Groep van sowat 50 inwoners van Charleston Hill in Paarl-Oos het 'n petisie teen hul jongste eiendomswaardasies by die Drakenstein-munisipaliteit ingedien. Die groep eis antwoorde oor hoekom sommige huise in hul gebied se waarde met tussen 80% en 134% die afgelope vyf jaar gestyg het. D\u00edt terwyl die munisipaliteit\u2026","rel":"","context":"In "News"","block_context":{"text":"News","link":"https:\/\/novanews.co.za\/paarlpost\/news\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/CharlestonHilleGoog_12299.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/CharlestonHilleGoog_12299.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/CharlestonHilleGoog_12299.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/CharlestonHilleGoog_12299.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/novanews.co.za\/paarlpost\/wp-content\/uploads\/2025\/04\/CharlestonHilleGoog_12299.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]}],"distributor_meta":false,"distributor_terms":false,"distributor_media":false,"distributor_original_site_name":"Paarl Post","distributor_original_site_url":"https:\/\/novanews.co.za\/paarlpost","push-errors":false,"_links":{"self":[{"href":"https:\/\/novanews.co.za\/paarlpost\/wp-json\/wp\/v2\/posts\/56964","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/novanews.co.za\/paarlpost\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/novanews.co.za\/paarlpost\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/novanews.co.za\/paarlpost\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/novanews.co.za\/paarlpost\/wp-json\/wp\/v2\/comments?post=56964"}],"version-history":[{"count":0,"href":"https:\/\/novanews.co.za\/paarlpost\/wp-json\/wp\/v2\/posts\/56964\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/novanews.co.za\/paarlpost\/wp-json\/wp\/v2\/media\/56966"}],"wp:attachment":[{"href":"https:\/\/novanews.co.za\/paarlpost\/wp-json\/wp\/v2\/media?parent=56964"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/novanews.co.za\/paarlpost\/wp-json\/wp\/v2\/categories?post=56964"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/novanews.co.za\/paarlpost\/wp-json\/wp\/v2\/tags?post=56964"},{"taxonomy":"newspack_spnsrs_tax","embeddable":true,"href":"https:\/\/novanews.co.za\/paarlpost\/wp-json\/wp\/v2\/newspack_spnsrs_tax?post=56964"},{"taxonomy":"publication","embeddable":true,"href":"https:\/\/novanews.co.za\/paarlpost\/wp-json\/wp\/v2\/publication?post=56964"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}