Kunezindlela eziningi zokwehlisa isisindo, lapho amanye ama-calories, ama-carbohydrate noma amafutha anqunyelwe. Enye yalezi zindlela, esetshenziswa kakhulu, "i-keto diet".
Lokhu kudla kusekelwe ekwehliseni ama-carbohydrates namafutha aphezulu ngokulinganisela ekudleni kwamaprotheni, okusiza ukushisa amafutha amaningi emzimbeni.Kulesi sihloko, sizofunda ngokuningiliziwe ukuthi kuyini ukudla kwe-keto, izinhlobo zayo, kanye nokubaluleke kakhulu ukudla okuvunyelwe nokungavumelekile? Nokunye okuningi, ngakho qhubeka ufunda.
Kuyini ukudla kwe-keto?
Ukudla kwe-keto noma i-ketogenic kuwukudla okune-carb ephansi, okunamafutha amaningi, futhi lokhu kudla kufana kakhulu nokudla okuncike ekunciphiseni ama-carbohydrates ekudleni.
I-Keto ingakusiza ulahlekelwe isisindo futhi ulahle amafutha amaningi emzimbeni ngaphandle kokuzizwa ulambile, ngakho-ke ake sithole ukuthi igama lisho ukuthini. "keto".
Ukudla kwe-keto kuwukudla kwe-ketogenic okuvumela umzimba ukuthi ukhiqize ama-molecule wamandla ambalwa abizwa ngokuthi “ama-ketones.” Lawa ma-ketone angenye umthombo wamafutha emzimbeni, futhi asetshenziswa lapho ushukela wegazi (iglucose) ungekho.
Uma sidla inani elincane kakhulu lama-carbohydrates noma ama-calories, isibindi sikhiqiza ama-ketones emafutheni, abese esebenza njengomthombo wamandla kuwo wonke umzimba, ikakhulukazi ebuchosheni, futhi kuyaziwa ukuthi ubuchopho bungesinye sezitho ezithintekayo. idinga amandla amaningi nsuku zonke, futhi ingasebenza kuphela ngama-ketone noma i-glucose.
Ubani ongalandela ukudla kwe-keto?
Kubantu abaningi, ukulandela ukudla kwe-keto kudinga ushintsho olukhulu ekudleni, kodwa ngokuvamile kuphephile kakhulu kubantu abaningi abafuna ukunciphisa umzimba. ukudla:
- Ubani othatha imishanguzo ye-insulin yesifo sikashukela.
- Abantu abaphuza imithi yomfutho wegazi ophezulu.
- Abesifazane abakhulelwe noma abancelisayo.
Izimpawu zokudla kwe-keto
Ukudla kwe-keto kuyindlela ethandwayo nephumelelayo yokwehlisa isisindo nokuthuthukisa impilo yonke.Uma ilandelwa kahle, lokhu kudla okune-carb ephansi kuzonyusa amazinga e-ketone egazini.Lokhu kuzodala izinguquko ezithile emzimbeni, okuhlanganisa ukuncipha kwe-insulin nokwanda kokulahlekelwa kwamafutha. . .
Uma lokhu kwenzeka, isibindi sizoqala ukukhiqiza inani elikhulu lama-ketones ukunikeza amandla ebuchosheni.Nokho, kunezimpawu ezivamile zokudla kwe-keto ezingaba zihle noma zibe zimbi, kuhlanganise:
1- umoya omubi
Abantu bavame ukuzwa ukuthi kukhona umoya omubi lapho belandela ukudla kwe-keto, lokhu kwenzeka ngenxa yamazinga aphezulu e-ketone futhi kungase kuhogele "i-acetone", ngakho-ke ochwepheshe bezokudla batusa ukuxubha amazinyo izikhathi eziningana ngosuku noma ukusebenzisa i-gum engenashukela ukuze uphathe le nkinga. .
2- Ukuncipha kwesisindo
Ukudla kwe-ketogenic, okusekelwe ekudleni inani elincane lama-carbohydrates, kuphumelela ekulahlekelweni isisindo.Izifundo eziningana ziye zathi abantu abalandela i-keto bazolahlekelwa isisindo ngesikhathi esifushane nangesikhathi eside.
Ukuncipha kwesisindo kungenzeka phakathi nesonto lokuqala futhi ngemva kwalokhu kuncipha ngokushesha kwamafutha omzimba kuzoqhubeka kwenzeka uma nje uhlala ekudleni kwe-keto.
3- Ukwanda kwama-ketones egazini
Isici esihlukanisayo sokudla kwe-keto amazinga kashukela egazi aphansi kanye nokwanda kwama-ketone.Uma umuntu eqhubeka nalokhu kudla, uzoshisa amafutha amaningi kanye nama-ketones aba umthombo oyinhloko wamandla.Indlela engcono kakhulu yokulinganisa izinga ama-ketones egazini ngokubala inani le-beta-hydroxybutyrate.-hydroxybutyrate (BHB).
4- Khulisa ukugxila namandla
Ngokuvamile kwenzeka lapho ulandela ukudla okune-carb ephansi ukuthi umuntu uzizwa ekhathele futhi enesicanucanu, futhi lokhu kungase kubizwe ngokuthi “i-keto flu.” Nokho, ngemva kwamasonto ambalwa, kuzoba nokwanda kokugxila namandla.
Isizathu salokhu ukuthi umzimba uvumelana nokushiswa kwamafutha amaningi esikhundleni sama-carbohydrates Ngokudla kwe-ketogenic, kuyaziwa ukuthi ukulawula amazinga kashukela egazini kungase kwandise ukugxila futhi kuthuthukise ukusebenza kobuchopho.
5- Ukuqwasha
Esinye sezimpawu ezijwayelekile zokudla kwe-keto wukungalali kahle, Abantu abaningi bakhala ngokuqwasha nokungalali kahle, futhi lokhu kwenzeka ngenxa yama-carbohydrate aphansi, nakuba ukuthuthuka kuvame ukuvela phakathi namasonto.
Inothi elibalulekile: Ukudla okune-carbohydrate eningi kungase kube nomthelela ohlukile kwabesifazane nabesilisa, okwenza uphawu lokuqwasha ekudleni kwe-keto luhluke ngandlela thile phakathi kwabesilisa nabesifazane.
Izinhlobo zokudla kwe-keto
Kunezinhlobo ezahlukene zokudla kwe-keto, njengokulandelayo:
1- Ukudla okujwayelekile kwe-ketogenic (SKD):
Lolu hlobo lwe-keto luncike ekudleni iphesenti eliphansi lamacarbohydrates kanye namaprotheni amaphakathi anenani eliphezulu lamafutha.Isibonelo, liqukethe:
- Amafutha angama-75%.
- 20% amaprotheni
- 5% wama-carbohydrate
2- I-Cyclical ketogenic diet (CKD):
Lokhu kudla kwe-keto kubandakanya izikhathi zokudla okune-carbohydrate eningi, okulandelwa esinye isikhathi sokudla okune-carb ephansi, isibonelo:
- Izinsuku ezi-5 zokudla okuphansi kwe-carb
- Izinsuku ezi-2 zokudla okuphezulu kwe-carbohydrate
3- Ukudla okuhlosiwe kwe-ketogenic (TKD):
Kulolu hlobo lokudla okune-ketogenic, ama-carbohydrate adliwa ngesikhathi sokuzivocavoca.
4- Ukudla okunamaphrotheni aphezulu kwe-ketogenic:
Lolu hlobo lokudla kwe-keto lufana nesistimu yokuqala, kodwa amaprotheni amaningi asetshenziswa kuwo, ngokuvamile ama-60% amafutha, ama-35% amaprotheni, nama-5% ama-carbohydrates.
Izinzuzo zokudla kwe-keto
Ukudla kwe-ketogenic kungakusiza ulahlekelwe isisindo futhi kuyindlela ephumelelayo.Ngakho-ke, empeleni, ucwaningo luye lwembula ukuthi ukudla kwe-keto kuphumelele kakhulu uma kuqhathaniswa nokudla okuncike ekudleni ukudla okunamafutha aphansi.Ngaphezu kwalokho, lokhu kudla kuhlukahlukene futhi ukuncipha kwesisindo kungafinyelelwa ngaphandle kokulandelela inani lamakholori.Njengoba kwenzeka ekudleni okuningi.
Ezinye izinzuzo ezibalulekile zezempilo ze-keto diet
- Ukudla kwe-ketogenic nesifo sikashukela:
Isifo sikashukela saziwa ngoshintsho olwenzeka kumetabolism, ushukela wegazi ophakeme kanye nokusebenza kabi kwe-insulin, ngokudla kwe-keto kungasiza ekulahlekelweni kwamafutha amaningi, ahlobene kakhulu nesifo sikashukela, ikakhulukazi uhlobo XNUMX.
Ucwaningo olumangalisayo lwabantu abanesifo sikashukela sohlobo lwe-7 lwembula ukuthi i-XNUMX yabahlanganyeli bayeka ukusebenzisa yonke imithi yesifo sikashukela ngemva kokulandela ukudla kwe-ketogenic.
- Ukudla kwe-keto yokwelapha izifo zezinzwa:
Ukudla kwe-ketogenic kwathuthukiswa ngokukhethekile ukwelapha izimo ze-neurological ezifana nesifo sokuwa ezinganeni.
- Isifo senhliziyo:
Ukudla kwe-keto kungathuthukisa amazinga e-cholesterol enhle futhi kunciphise izici eziyingozi zamafutha omzimba nomfutho wegazi.
- umdlavuza:
Ukudla kwe-keto okwamanje kusetshenziselwa ukwelapha izinhlobo eziningana zomdlavuza futhi kubambezele ukukhula kwamangqamuzana omdlavuza.
- Isifo i-Alzheimer's:
Ukudla kwe-keto kunganciphisa izimpawu zesifo i-Alzheimer futhi kubambezele ukuqhubeka kwaso.
- Isifo sikaParkinson:
Olunye ucwaningo lwembula ukuthi i-keto isiza kakhulu ekuthuthukiseni izimpawu zesifo sikaParkinson.
- I-Polycystic Ovary Syndrome:
Ukudla kwe-ketogenic kuhloswe kakhulu ukunciphisa amazinga e-insulin, okungase kube nendima enkulu ku-PCOS.
- uthando olusha:
Enye inzuzo yokudla kwe-keto ukuthi amazinga e-insulin aphansi nokudla ushukela omncane noma ukudla okugayiwe kungasiza ekunciphiseni ukuqubuka kwezinduna noma kungabhebhethekisi isimo.
Keto diet zokupheka
Ithebula elilandelayo linikeza ukudla kokudla kwe-keto, kodwa ake siqale sazi amathiphu abaluleke kakhulu ngaphambi kokulandela lokhu kudla kwe-ketogenic:
- Ibhulakufesi le-Ketogenic: Kufanele ugxile ekudleni kwasekuseni ekudleni amaqanda aqhutshiwe, angafinyelela amaqanda ama-2.
- Ukulungiselela ukudla okubili ngesikhathi esisodwa: ukulungiselela nokupheka ukudla okubili, okunye esidlweni sakusihlwa, kanti okunye kwasemini ngosuku lwesibili, nokukugcina esiqandisini, lokhu kuzokongela isikhathi.
Okulandelayo uhlelo lokudla kwe-keto, oluhlala isonto elilodwa (futhi lungashintshwa bese ukhetha ukudla okuhlukile okufanele i-keto) Lolu hlelo lokudla lunikeza ngaphansi kwamagremu angu-50 engqikithi yama-carbohydrates ngosuku.
NgoMgqibelo:
- Ukudla kwasekuseni: ukholifulawa kuhhavini noshizi nokwatapheya.
- Isidlo sasemini: ucezu lwe-salmon ne-pesto sauce.
- Isidlo sakusihlwa: Ama-Meatballs ahanjiswa ne-zucchini, ama-noodle kanye noshizi weParmesan.
NgeSonto:
- Ukudla kwasekuseni: i-chia pudding nobisi lukakhukhunathi, ifafazwe ngama-walnuts kanye nokhukhunathi omncane.
- Isidlo sasemini: isaladi ye-turkey, amaqanda abilisiwe, ukwatapheya noshizi.
- Isidlo sakusihlwa: inkukhu kanye ne-coconut curry
UMsombuluko
- Ukudla kwasekuseni: Amaqanda ama-2 athosiwe ebhotela, akhonzwa ngemifino e-sauteed.
- Isidlo sasemini: ibhega embozwe ushizi, amakhowe kanye nokwatapheya futhi ibekwe phezu kwenani lemifino (ungabeka i-watercress noma ulethisi).
- Isidlo sakusihlwa: ucezu lwenyama nobhontshisi oluhlaza okuphekwe kukhukhunathi noma ngamafutha kakotapheya.
ULwesibili:
- Ukudla kwasekuseni: i-omelet yamakhowe.
- Isidlo sasemini: isaladi ye-tuna nesilimo esidliwayo esinamagatsha anamanzi notamatisi, futhi phezulu nanoma yiluphi uhlobo lwemifino eluhlaza.
- Isidlo sakusihlwa: inkukhu kuhhavini nge-sauce enokhilimu kanye ne-broccoli.
NgoLwesithathu:
- Ukudla kwasekuseni: upelepele omnandi ofakwe ushizi namaqanda.
- Isidlo sasemini: isaladi ye-watercress eneqanda elibilisiwe, ucezu lwe-turkey, ukwatapheya noshizi oluhlaza okwesibhakabhaka.
- Isidlo: I-salmon eyosiwe nesipinashi emafutheni kakhukhunathi.
ULwesine:
- Ibhulakufesi: iyogathi egcwele amafutha egcwele amantongomane.
- Isidlo sasemini: Ucezu lwelayisi likakholifulawa, ushizi, amakhambi, ukwatapheya kanye ne-salsa.
- Dinner: ucezu lwenyama ne-cheese sauce kanye ne-broccoli.
Okulandelayo: Ilayisi likakholifulawa lingenziwa ngokugaya ikholifulawa ngemva kokuyibilisa nokwenza amabhola ngayo.
NgoLwesihlanu:
- Ukudla kwasekuseni: isikebhe samaqanda esinokwatapheya kuhhavini.
- Isidlo sasemini: isaladi likaKhesari nenkukhu.
- Dinner: ucezu lwenyama eqoshiwe nemifino.
Okulandelayo: Siyaqaphela kuthebula elingenhla ukuthi konke ukudla kwe-keto kugxile kumaprotheni ezilwane kanye nokwengezwa kwemifino eminingi. Ukwengeza amajikijolo ngesikhathi sasekuseni noma ukunikeza inani elincane lemifino enesitashi (ukholifulawa ne-broccoli) esidlweni sakusihlwa nakho kungakhuphula inani le-carb ohlelweni lokudla kwe-keto.
Ukudla kwe-Keto kwehla kangakanani ngesonto?
Njengoba kushiwo ngaphambili, ukudla kwe-keto kuyindlela ephumelelayo yokwehlisa isisindo ngokudla inani eliphezulu lamafutha (amahle) kanye nokulinganisela esilinganisweni samaprotheni.
Isikhathi sokunciphisa umzimba singahluka kumuntu ngamunye ngenxa yomehluko ekuphenduleni komzimba enanini lokudla kanye nokwakheka komzimba ngokujwayelekile.Noma kunjalo, ukudla kwe-keto kungalahlekelwa umuntu cishe ngamakhilogremu angu-0.5-1 ngesonto.
Ukudla kwe-Keto inyanga
Enye yezinselelo ezivame kakhulu ngokudla kwe-keto ukwazi ukuthi yini okufanele udle nokuthi malini. Lokhu kungase kube nzima ekuqaleni, ikakhulukazi uma umuntu engakaze azame noma yikuphi ukudla ngaphambili. Ngokudla kwe-keto yezinsuku ezingu-30, sizofunda ukuthi singakusebenzisa kanjani lokhu kudla:
- Yidla amaqanda nge-avocado kwasekuseni (ungadla amaqanda abilisiwe noma i-omelette).
- Kwasemini, isitsha esikhulu sesaladi noma ama-noodle e-zucchini ane-saumoni eyosiwe noma inkukhu.
- Ukuze uthole isidlo sakusihlwa, isobho lamakhowe nesosi ekhilimu nemifino, noma umhluzi wamathambo.
- Ukudla okulula kwamantongomane.
Lolu hlelo luhlukanisa ukudla okuyinhloko ngokugxila kumaprotheni namafutha kanye nokunciphisa ama-carbohydrate.
Yini evunyelwe futhi yini engavunyelwe ku-keto?
Okulandelayo ukudla okubaluleke kakhulu okungadliwa ekudleni kwe-keto, kanye nalokho okungavunyelwe:
Ukudla okuvunyelwe:
- inyama
- Izinhlanzi nezilwane zasolwandle
- amaqanda
- Ibhotela noma amafutha kakhukhunathi, ngaphezu kwamafutha omnqumo, amaningi awo engezwa kumasaladi nemifino.
- Ubisi nokhilimu
- Itiye, kungakhathaliseki ukuthi liluhlaza noma limnyama
- umhluzi wamathambo
Ukudla okungavunyelwe:
- izambane
- ubhanana
- i-pasta
- ijusi kanye nesoda
- Ushokoledi
- irayisi eliphekiwe
- ubhiya
- Isahluko
Ingabe ama-oats avunyelwe ekudleni kwe-keto?
Nakuba ukudla ama-oats esidlweni sasekuseni kuyisiqalo esihle sosuku, lokhu kudla akufanelekile ku-keto I-oatmeal iqukethe iphesenti elihle lama-carbohydrates, futhi lokhu kuphambene nokudla kwe-keto, kodwa inani elincane kakhulu lingadliwa.
Ingabe i-legumes ivunyelwe ekudleni kwe-keto?
Imifino efana nophizi, ubhontshisi, udali, nokusanhlamvu okufana nommbila konke kucebile ngama-carbohydrate, ngakho okusanhlamvu akuyona inketho efanelekile ye-keto futhi kufanele igwenywe.
Amafutha avunyelwe ekudleni kwe-keto
Amafutha namafutha okupheka kuyizici ezibalulekile zokudla kwe-ketogenic.Asiza ukufeza i-ketosis futhi anezinzuzo eziningi zezempilo.
Amafutha angcono kakhulu okupheka ekudleni kwe-keto amafutha kakhukhunathi, aqukethe amavithamini amaningi, ama-antioxidants, amafutha agcwele, namafutha e-monounsaturated Amafutha kakotapheya angasetshenziswa (lamafutha okwamanje ayathandwa futhi asetshenziswa kabanzi eMelika naseYurophu).
Amanye amafutha avunyelwe ku-keto, njengamafutha e-sesame namafutha we-sunflower.
Indawo yesinkwa ekudleni kwe-ketogenic
Isinkwa sasiyisithako esiyinhloko sezinkulungwane zeminyaka futhi namanje, isinkwa namuhla siqukethe ukolweni ocolisisiwe futhi lokhu kunephesenti eliphezulu kakhulu lama-carbohydrates, futhi uma kuziwa ekudleni kwe-keto, okufanele kunciphise iphesenti lama-carbohydrate ekudleni ukuze kwehle isisindo noma ukunciphisa ingozi yezinye izifo, ngalokho Kukhona ezinye izindlela esikhundleni sesinkwa ezingasetshenziswa ekudleni kwe-keto.
- Isinkwa se-alimondi: Enye yezindlela eziwusizo ku-keto, engasetshenziswa njengesemishi ngaphandle kokudla ama-carbohydrates. Ufulawa we-alimondi uqukethe iphesenti eliphansi kakhulu lamacarbohydrates, awunagluten, futhi unothe nge-fiber, amaprotheni kanye novithamini E, ngaphezu kokucebile. kumavithamini namaminerali amaningi abalulekile njengensimbi, i-calcium ne-potassium.
- Isinkwa se-Oopsie: Lolu hlobo lwesinkwa wuhlobo lwesinkwa esilula noludume kakhulu lwesinkwa esine-carbohydrate encane.Lesi sinkwa singenziwa kuphela ngamaqanda, ushizi nosawoti.
- isinkwa se-rye: Iwuhlobo lokusanhlamvu olunothe nge-fibre futhi olunokunambitheka okuqinile kanye nokunambitheka okuhlukile.
Okulandelayo: Isinkwa se-rye sine-gluten, ngakho-ke singase singabafanele abantu abathile abazwelayo ku-gluten.
Ingabe ubhontshisi uvunyelwe ekudleni kwe-keto?
Ngokuvamile, ubhontshisi kufanele ugwenywe ngangokunokwenzeka ekudleni kwe-keto, okuncike ekudleni ukudla okune-carb ephansi.
Imifino evunyelwe ku-keto
Konke ukudla kuqukethe imisoco eminingi ebalulekile njengamakhabhohayidrethi, amaprotheni, namafutha.Inyama kanye nemikhiqizo eminingi yobisi yakhiwe ngokuyinhloko ngamaprotheni noma amafutha, kuyilapho imifino inamacarbohydrates.
Ngokudla kwe-keto, ngokudla amaphesenti aphansi ama-carbohydrates, kungase kubaluleke ukwazi ukuthi yiziphi izinhlobo zemifino equkethe iphesenti elincane lazo.Nansi imifino ebaluleke kakhulu efanelekile ekudleni kwe-keto:
- Ngokuvamile, zonke izinhlobo zemifino enamahlamvu aluhlaza njengolethisi, isipinashi, nokunye ukukhetha okuhle kwe-keto, imifino eluhlaza ine-carbs ephansi kunemifino enemibala, isibonelo imifino eluhlaza iphansi kuma-carbs kuneklabishi elinsomi, nopelepele oluhlaza nawo uphansi ama-carbohydrate kunopelepele obomvu noma ophuzi.
- Udinga ukucophelela kancane ngemifino ecebile nge-carb efana nopelepele wensimbi (ikakhulukazi upelepele obomvu nophuzi), nobhontshisi oluhlaza ukuze udle okungenani amagremu angama-20 wama-carbs ngosuku ekudleni kwe-keto.
Izithelo zivunyelwe ku-keto
Okulandelayo yizithelo ezibaluleke kakhulu okufanele zidliwe ekudleni kwe-keto, okuqukethe nephesenti eliphansi lama-carbohydrates:
- اOkwe-avocado: Lesi sithelo sicebile ngamafutha anempilo, i-fibre, namavithamini, nokho aphansi ngama-carbohydrates.
- Amajikijolo: Amajikijolo abhekwa njengesinye sezithelo ezibaluleke kakhulu ezivunyelwe ekudleni kwe-keto ngenxa yephesenti eliphansi lama-carbohydrate futhi anikeze izinzuzo eziningi zezempilo ngaphezu kokulahlekelwa isisindo.Inkomishi eyodwa yamajikijolo amnyama iqukethe ama-calories angu-31 kanye ne-1 gram yamafutha, ngakho-ke ifanelekile. izithelo ezingadliwa njenge-snack ku-keto.
- اUtamatisi: Abantu abaningi bacabanga ukuthi utamatisi uyimifino, kodwa empeleni uyisithelo. Utamatisi awunawo amafutha amaningi kanti futhi unama-carbs, yingakho elungele i-keto.Ngaphezu kwalokho, utamatisi ucebile nge-lycopene, ucwaningo oluqinisekisile ukuthi isiza ukuvimbela isifo senhliziyo nomdlavuza.
- Rwanda: Kunamazwe amaningi emhlabeni asebenzisa i-rhubarb njengohlobo lwesithelo, hhayi njengemifino. Ingxenye yenkomishi iqukethe amagremu angu-1.7 wama-carbohydrates, anikeza cishe ama-calories angu-13 kuphela. Futhi inothile ngamavithamini namaminerali afana ne-potassium, i-calcium, namavithamini C no-A, kodwa amaqabunga kufanele asuswe ngaphambi kokudliwa, ngoba angakwazi. zibe nobuthi, futhi lolu hlobo lwesithelo akufanele ludliwe.
- Ikhathalophu: Esinye isithelo esilungele i-keto, uhhafu wenkomishi ye-cantaloupe e-cubed iqukethe amagremu angu-5.8 nje wama-carbohydrate. Ngaphezu kwalokho, inikeza amavithamini amaningi nezinye izakhi. I-Cantaloupe ibhekwa njengenye yezithelo ezanelisa kakhulu, ngenxa yokuqukethwe kwayo kwamanzi amaningi.
- اOkwe-strawberries: Isithelo esimnandi, esimnandi, futhi esinomsoco esingadliwa ngokulinganisela ekudleni kwe-keto. Ingxenye yenkomishi yezingcezu zamasitrobheli iqukethe amagremu angu-4.7 wamacarbohydrates, amagremu angu-4.1 kashukela. Izingcezu zama-strawberries zingangezwa ku-smoothie ephansi ye-carb njengokudla okulula.
Iziphuzo ezivunyelwe ekudleni kwe-keto
Abanye bangase babuze lapho belandela ukudla kwe-keto, yiziphi iziphuzo ezifanele kakhulu.
- Amanzi ayisiphuzo esihle kakhulu ekudleni kwe-keto: uthi d. UKen, isazi sezokudla esibhalisiwe eNew York City, eU.SA: “Njalo gcina ibhodlela lamanzi eduze kwakho nomaphi lapho uphuza khona amanzi usuku lonke.” Lena indlela elula yokwenza ukudla kwe-keto kuphumelele.
- itiye: Itiye liphansi ngama-carbohydrate, alinawo amakhalori kanye ne-keto-friendly futhi, kodwa khumbula ukuthi awekho ushukela noma amanye ama-sweeteners. Itiye le-Chamomile lingadakwa kusihlwa (ngaphambi kokulala), njengoba liwusizo futhi ekudleni kwe-keto.
- Ikhofi elingenalutho noma ukhilimu ongenashukela: Kuyaziwa ukuthi isiphuzo sekhofi asinakhalori, futhi sisetshenziselwa ukulahlekelwa isisindo. Kodwa-ke, ngokudla kwe-keto, amanye amafutha anjengokhilimu anganezelwa ekhofini, inqobo nje uma lingenashukela, futhi inkomishi eyodwa yekhofi enokhilimu ngosuku yanele.
- Umhluzi wethambo muhle kakhulu ku-keto: Lesi siphuzo esiwumlingo asinawo ama-carbohydrates. Inkomishi eyodwa yomhluzi wethambo iqukethe amakhalori angu-13 namaprotheni angu-2.5. Lesi sobho sithathwa njengesinye seziphuzo ezingcono kakhulu ezingasetshenziswa njengokudla okulula kanye nokukhetha okuhle kakhulu ekudleni kwe-keto.
Ezinye iziphuzo ezivunyelwe ekudleni kwe-keto
Kukhona neziphuzo ezilungele ukudla kwe-keto, njenge:
- Itiye le-Kombucha: Nakuba akuyona inketho ethandwa kakhulu futhi akufanele uphuze kakhulu, ingafaneleka i-keto ngenxa yokuqukethwe kwayo kwe-carb ephansi, futhi futhi ngoba isiphuzo esihle sempilo yamathumbu.
- Itiye le-Herbal: Izinhlobo eziningi zamakhambi ezifana ne-chamomile, i-mint, isinamoni, i-ginger, ne-sage zingasetshenziswa ekudleni kwe-keto, kodwa gwema ukufaka ushukela.
Ingabe amawolintshi avunyelwe ekudleni kwe-keto?
Lesi sithelo singesinye sezithelo ezisawolintshi ezivame ukudliwa ebusika.Iwolintshi liqukethe imisoco eminingi kanye novithamini C, futhi singadliwa, sifakwe ijusi, noma sifakwe ezitsheni zamasaladi, kodwa ingabe amawolintshi awusizo ngempela ekudleni kwe-keto?
Iwolintshi elincane liqukethe amagremu angu-11 wamacarbohydrates, 0.12 amagremu wamafutha, 2.3 fiber, kanye namaprotheni angu-0.9. Ngeshwa, amawolintshi awafaneleki i-keto. Isizathu salokhu iphesenti eliphezulu lama-carbohydrate uma kuqhathaniswa namajikijolo noma ama-strawberry. Uma udla amawolintshi , ahlukaniswe amaHalves ukuze abe isithelo esincane ngenkathi egwema ukuphuza ijusi yewolintshi ngokuphelele.
Ubisi ekudleni kwe-keto
Ubisi luwumthombo oyinhloko wayo yonke imikhiqizo yobisi, kusukela kubhotela kuya kushizi nokhilimu, futhi imikhiqizo yobisi ingaba yingxenye yokudla okuthile ekudleni kwe-keto, nakuba kufanele uqaphele ngoba ingase ibe nama-carbohydrates.
Kuyaziwa ukuthi i-keto diet ine-carbohydrates ephansi, isibonelo ubisi lwenkomo.Kungase kungafaneleki kwabanye abantu uma bengakwazi ukubekezelela i-lactose, ngakho ubisi akufanele kube yinto yokuqala oyibheka eziphuzweni ezine-carb ephansi.
Kodwa-ke, uma uzizwa uthanda ukuphuza ingilazi yobisi ebandayo, kunezinye izindlela ezinhle kakhulu ze-low-carb, keto, okuhlanganisa:
- Ubisi lwe-alimondi alunaswidi
- Ubisi lwe-cashew
- ubisi lukakhukhunathi
- ubisi lwe-hemp
Ukudla kwe-keto Sally Fouad
Ukudla kwe-keto kuwukudla lapho kudliwa khona inani eliphezulu lamafutha namaprotheni, futhi iphesenti lama-carbohydrates ekudleni liyancishiswa, futhi ngenxa yokuthi lokhu kudla kwe-ketogenic kuncike ekudleni iphesenti elikhulu lamafutha nokuyidla cishe kukho konke ukudla, kumele azi ukuthi ulandela kanjani ukudla kwe-keto kusazi sokudla okunempilo uSally Fouad.
- Ukudla kwakho kwansuku zonke kufanele kube nama-calories angu-2000, okuhlanganisa amagremu angu-185 wamafutha, amagremu angu-40 ama-carbohydrate, namagremu angu-75 wamaprotheni.
- Ukudla kwe-keto kuvumela amafutha anempilo angagcwalisiwe njengamantongomane (ama-alimondi nama-walnuts), imbewu, ukwatapheya, i-tofu, namafutha omnqumo, kodwa amafutha agcwele amafutha anjengamafutha esundu, ukhukhunathi, nebhotela adliwa ngamanani amakhulu.
- Ukudla amaprotheni kuyingxenye ebalulekile yokudla kwe-keto, ngakho-ke kufanele udle ukudla okucebile ngamaprotheni futhi okulayishwe ngamafutha agcwele, njengenyama yenkomo (ngiyeluleka ukuthi ungayidluli futhi usebenzise ezinye izindlela ezivela kweminye imithombo yamaprotheni ezilwane).
- Izithelo eziningi zicebile ngama-carbohydrate, kodwa ungadla ezinye izithelo ezifana namajikijolo (izithelo ezinconywa kakhulu ekudleni kwe-keto), ama-strawberries ambalwa, i-cantaloupe, ikhabe kanye ne-cantaloupe.
- Imifino eminingi nayo iphezulu kuma-carbs, ngaphandle kwemifino eluhlaza njenge-kale, isipinashi, amahlumela aseBrussels, i-asparagus, i-bell pepper (oluhlaza), u-anyanisi, u-garlic nesilimo esidliwayo esinamagatsha anamanzi. Ungakwazi futhi ukudla ukholifulawa ne-broccoli, kodwa ngamanani amancane (inkomishi eyodwa ye-broccoli iqukethe amagremu angu-6 ama-carbohydrates).
Okuhlangenwe nakho kokudla kwe-Ketogenic
Ukudla kwe-keto kuyindlela ephumelelayo yokwehlisa isisindo nokwandisa amandla obuchopho. Ngenxa yalesi sizathu, kunabantu abaningi abasebenzisa ukudla kwe-keto, futhi ngizokhuluma ngokuhlangenwe nakho kwamanye amantombazane esifundazweni sase-US sase-Alaska isisindo saso sasingu-120 kg futhi sehla ngemva kokulandela ukudla kwe-keto kuya ku-80 kg phakathi nezinyanga ezingu-6, ngakho-ke kukhona. kukhona amanye amathiphu uMatilda ancomayo ekudleni kwe-Keto:
1- Sika ingxenye enkulu yama-carbohydrates ekudleni, bese ufaka amafutha anempilo esikhundleni sawo.
2- Ukufaka usawoti omningi ekudleni kwakho, ukwehlisa iphesenti lamacarbohydrates futhi ungeze inani elikhulu lamafutha ku-keto, amazinga e-insulin azoba phansi kakhulu futhi umzimba uzokhipha usawoti omningi ngenxa yokuthi awekho ama-carbohydrates anele emzimbeni okwandisa i-insulin.
Ngalokhu, kufanele wengeze kusuka ku-3000-5000 milligrams ye-sodium ekudleni kwakho, lokhu kusiza ukugwema izinkinga zempilo. UMatilda uncoma lezi zindlela ezinempilo zokuthola usawoti owengeziwe ekudleni kwe-keto:
- Phuza umhluzi wamathambo nsuku zonke.
- Faka usawoti olwandle noma usawoti one-iodized, oqukethe amaminerali emvelo.
- Yidla ukudla okune-carb ephansi ngokwemvelo okuqukethe i-sodium, njengamakhukhamba nesilimo esidliwayo esinamagatsha anamanzi.
- Yidla amantongomane anosawoti e-macadamia, ama-alimondi, noma ama-walnuts (inani elincane).
3- Ukudla ama-carbohydrate emifino, okuhlanganisa nemifino ebaluleke kakhulu enomsoco equkethe iphesenti elincane kakhulu lama-carbohydrates, njenge:
- Iklabishi nokholifulawa
- i-broccoli
- Amahlumela aseBrussels
Izovela nini imiphumela yokudla kwe-keto?
Ukulahlekelwa isisindo kungenye yezinhloso ezivame kakhulu zokudla kwe-keto Uma usebenzisa lokhu kudla, ngokuqinisekile uzozibuza ukuthi imiphumela izovela nini kulokhu kudla?
Njengoba bonke abantu behlukene, kunzima ukuthola impendulo enembile necacile, umuntu ngamunye uhlukile okusho ukuthi izinga lokulahlekelwa isisindo lingahluka, imiphumela esheshayo ingenzeka kuye ngezinga lamandla, ukungabi khona kwezinkinga zegilo, noma izinkinga zikashukela emzimbeni, igazi, nokunye.
Isibonelo, uma unezinkinga zamahomoni noma ze-metabolic, imiphumela yokudla kwe-ketogenic ingase ihambe kancane kunomuntu ojwayelekile.
Ngokuvamile, kungase kuthathe phakathi kwezinsuku ezingu-2-7 ukufinyelela i-ketosis, kuye ngokuthi umzimba kanye nesimo sawo se-metabolic, futhi ngesonto lokuqala umuntu angalahlekelwa phakathi kuka-2-10 kg.
iseluleko: Abesifazane ikakhulukazi kufanele bathathe isikhathi esengeziwe ukuze bangene ku-ketosis.
Ukulimala kanye nezingozi zokudla kwe-keto
Ukudla kwe-ketogenic kunezingozi eziningi zezempilo, ezibaluleke kakhulu kuzo yilezi:
- Amafutha agcwele amafutha: Amaphesenti aphezulu amafutha agcwele ekudleni kwe-keto angabangela isifo senhliziyo, futhi ngempela lokhu kudla kuhlotshaniswa nokwanda kwe-cholesterol "embi", ebuye ihlotshaniswe nesifo senhliziyo.
- Ukushoda kwezakhi: Uma ungawudli wonke umsoco njengemifino, izithelo, okusanhlamvu nemifino, ungase ube sengcupheni yokuntula uvithamini C, B, i-selenium ne-magnesium.
- Izinkinga zesibindi: Ngamafutha amaningi ekudleni kwe-keto, lokhu kudla kungabangela izinkinga zesibindi.
- Izinkinga zezinso: Izinso zisiza ukugaya amaprotheni, futhi lokhu kudla kwandisa imisebenzi yezinso ngaphezu kokujwayelekile.
- اNgokuqunjelwa: Ngenxa yokuncipha kokudla kwe-fiber okufana nokusanhlamvu nemifino ekudleni kwe-keto, abantu abaningi bangase baqunjelwe.
Okokugcina.. Ukuze ugweme lezi zingozi, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokulandela ukudla kwe-keto.
