Uyini Umehluko Phakathi Keto Okungcolile Nokuhlanzekile?

-Delile

• Yini i-keto ehlanzekile?
• Yini i-keto engcolile?
• Kuqukethe ukudla okusetshenzisiwe
• Kungaswela ama-micronutrients
• Yini umehluko omkhulu?
• Ukudla ongakudla ku-keto ehlanzekile
• Okubalulekile

I-ketogenic (keto) yokudla yi-carb ephansi kakhulu, ukudla okunamafutha aphezulu okusanda kukhula ngokuthandwa ngenxa yezinzuzo zayo zezempilo ezihlongozwayo.

Abantu abaningi balandela le ndlela yokudla ukukhuthaza ukunciphisa umzimba nokuphatha uhlobo lwesifo sikashukela sohlobo 2.

I-keto engcolile nehlanzekile yizinhlobo ezimbili zalokhu kudla, kodwa akucaci njalo ukuthi zihluka kanjani. Ngakho-ke, ungahle uthande ukwazi okwengeziwe ngalokho okubandakanywa yilowo nalowo.

Le ndatshana ikhuluma ngomehluko omkhulu phakathi keto engcolile nehlanzekile.

Yini i-keto ehlanzekile?

I-keto ehlanzekile igxila ekudleni okuphelele, okunomsoco futhi igcizelela kakhulu ikhwalithi yokudla kunokudla kwendabuko keto, okubandakanya amagremu angaphezu kwama-50 we-carbs ngosuku, ukudla amaprotheni okulingene okungu-15-20% wama-calories nsuku zonke, kanye ukudla okunamafutha aphezulu okungenani ama-75% ama-calories ansuku zonke ().

Ukukhawulela ama-carbs kubeka umzimba wakho ku-ketosis, isimo se-metabolic lapho uqala khona ukushisa amanoni amandla esikhundleni se-carbs.

Lokhu kungaholela ezinzuzweni eziningana ezingahle zibe khona zezempilo, kufaka phakathi ukwehla kwesisindo, amazinga kashukela ancishisiwe, kanye nengozi engezansi yomdlavuza othile (,,).

I-keto ehlanzekile iqukethe ukudla okuphelele okuvela emithonjeni esezingeni, njengenyama yenkomo eyondliwe ngotshani, amaqanda asezingeni eliphansi, ukudla kwasolwandle okubanjwe endle, uwoyela womnqumo, nemifino engeyona yesitashi.

Ukudla okuphezulu kwe-carb, kufaka phakathi okusanhlamvu, ilayisi, amazambane, amaqebelengwane, isinkwa, i-pasta, nezithelo eziningi, kuvinjelwe kakhulu noma kuvinjelwe.

I-keto ehlanzekile futhi inciphisa ukudla kwakho okucutshunguliwe, noma isengadliwa ngokulinganisela.

I-keto ehlanzekile ibhekisa ekudleni kwe-keto kwendabuko, okuhloselwe ukuthola umzimba wakho uvutha amafutha njengomthombo wawo oyinhloko wephethiloli esikhundleni se-carbs. Le ndlela yokudla iqukethe ukudla okuphekiwe, okucutshungulwa okuncane okunama-carbs amaningi kodwa okunamafutha amaningi.

Yini i-keto engcolile?

Yize i-keto engcolile isalokhu iphansi kuma-carbs futhi inamafutha amaningi, imithombo yayo yokudla imvamisa ayinayo impilo.

Ngenkathi ngokusemandleni akho ungathola i-ketosis futhi uqoqe ezinye izinzuzo zokudla keto usebenzisa le ndlela, ungaphuthelwa izakhi zomzimba eziningana ezibalulekile futhi wandise ubungozi besifo.

Kuqukethe ukudla okusetshenzisiwe

I-keto engcolile ibizwa nangokuthi i-keto yobuvila, njengoba ivumela ukudla okwenziwe kakhulu futhi okuhlanganisiwe.

Kuyaziwa phakathi kwabantu abafuna ukufeza i-ketosis ngaphandle kokuchitha isikhathi esiningi belungiselela ukudla okuhlanzekile keto.

Isibonelo, othile oku-keto ongcolile anga-oda i-bacon cheeseburger ephindwe kabili ngaphandle kwebhan esikhundleni sokugcobisa isitshulu esidliwe ngotshani nokwenza isaladi ephansi ye-carb ngokugqoka okunamafutha amaningi.

Ukudla okungcolile kwe-keto kuvame ukuba ne-sodium eningi. Kubantu abazwela usawoti, ukudla kakhulu i-sodium kuhlotshaniswa nomfutho wegazi ophakeme kanye nengozi eyengeziwe yesifo senhliziyo (,).

Ukudla okucutshungulwayo kungenzeka futhi ukuthi kunezithasiselo eziningi kakhulu kanye nezimbalwa zemicronutrients edingwa ngumzimba wakho. Ngaphezu kwalokho, zihlotshaniswa nemiphumela emibi eminingi yezempilo, kufaka phakathi ukuzuza kwesisindo, isifo sikashukela, ukufa jikelele, nesifo senhliziyo (,,).

Izithasiselo ezithile, kufaka phakathi i-monosodium glutamate (MSG) namafutha we-trans, zixhunyaniswe nezimo ezimbi njengomdlavuza, ukukhuluphala, isifo senhliziyo nohlobo lwesifo sikashukela sohlobo lwesibili (,,,).

Ngaphezu kwalokho, ushukela ongeziwe ekudleni okuningi okusetshenzisiwe kungakuvimbela ekufinyeleleni nasekugcineni i-ketosis.

Kungaswela ama-micronutrients

Ukudla okungcolile kwe-keto kushoda ngamavithamini namaminerali okudingwa ngumzimba wakho.

Ngokukhetha ukudla okucutshungulwayo kunokudla okunomsoco, okuphelele, ungahle untule izakhamzimba ezifana ne-calcium, i-magnesium, i-zinc, i-folic acid, namavithamini C, D no-K ().

Ngenkathi lezi izakhamzimba zingatholakala kwizithasiselo, ucwaningo lukhombisa ukuthi umzimba wakho uyagaya futhi uwasebenzise kangcono ekudleni okuphelele (,).

Ngenkathi ukudla okune-keto okungcolile kungaheha abantu ohlelweni olumatasa, kugcizelela ukudla okusetshenzisiwe futhi kunganciphisa kakhulu ukudla kwakho okune-micronutrient.

Yini umehluko omkhulu?

Izinhlobo ezingcolile futhi ezihlanzekile zokudla kwe-keto zehluka kakhulu kukhwalithi yokudla.

Ngenkathi ukudla okuhlanzekile kwe-keto kugxile kumafutha aphezulu, okunomsoco, ukudla okuphelele - kuphela ngento esetshenzisiwe ngezikhathi ezithile - inguqulo engcolile ivumela inqwaba yokudla okulula okuhlanganisiwe.

Isibonelo, abantu abalandela i-keto ehlanzekile bagcwalisa imifino engeyona yesitashi efana nesipinashi, i-kale, i-broccoli, ne-asparagus - kuyilapho labo abakwi-keto engcolile bengadla imifino embalwa kakhulu.

I-keto engcolile nayo ivame ukuba ephakeme kakhulu nge-sodium.

Ngokuvamile, kungcono ukugwema i-keto engcolile ngenxa yemiphumela emibi yezempilo yesikhathi eside, njengengozi eyengeziwe yezifo nokuntuleka kwezakhi.

I-keto ehlanzekile nengcolile ikhombisa ikhwalithi yokudla. I-keto ehlanzekile ifaka ukudla okuphelele ngokuphelele, okunomsoco, kuyilapho i-keto engcolile iqukethe ukudla okuningi okucutshunguliwe okungenzeka ukuthi akunazakhamzimba.

Ukudla ongakudla ku-keto ehlanzekile

I-keto ehlanzekile ivumela izinhlobo eziningi zokudla okungahle kube lula ukulungiselela nokwanelisa izifiso zakho usuku lonke.

Nazi izibonelo ezimbalwa zokudla okumnandi ongakudla kulokhu kudla:

• Imithombo ephezulu yamaprotheni: inyama yenkomo edliwe ngotshani, amathanga enkukhu, isalmon, i-tuna, i-shellfish, amaqanda, ubhekeni (ngokulinganisela), i-yogurt egcwele yamaGrikhi egcwele kanye ne-cottage shizi
• Imifino ephansi ye-carb: iklabishi, i-broccoli, i-asparagus, amahlumela aseBrussels, isipinashi, i-kale, ubhontshisi obuluhlaza, upelepele, i-zucchini, ukholifulawa nesilimo esidliwayo esinamagatsha anamanzi
• Izingxenye ezinqunyelwe zamajikijolo: ama-strawberry, ama-blueberries, namajikijolo
• Imithombo yamafutha: ibhotela elinotshani, i-ghee, ukwatapheya, uwoyela kakhukhunathi, uwoyela we-MCT, uwoyela womnqumo, uwoyela we-sesame, namafutha we-walnut
• Amantongomane, ama-nutter butters, nembewu: ama-walnuts, ama-pecans, ama-alimondi, nama-hazelnuts, kanye ne-hemp, ifilakisi, ubhekilanga, i-chia nembewu yethanga
• Ushizi (ngokulinganisela): I-Cheddar, ushizi kakhilimu, iGouda, iSwitzerland, ushizi oluhlaza okwesibhakabhaka, nemanchego
• Iziphuzo: amanzi, amanzi akhanyayo, isoda yokudla, itiye eliluhlaza, itiye elimnyama, ikhofi, amaprotheni anyakazisa, ezinye izindlela zobisi, ijusi yemifino, ne-kombucha

Ukudla kwe-Keto kufaka imifino ephansi ye-carb, kanye nemithombo eminingi enempilo yamafutha namaprotheni, njengezinhlanzi, amaqanda nama-avocado.

Okubalulekile

Ukudla kwe-keto yi-carb ephansi kakhulu, ukudla okunamafutha aphezulu okuhambisana nezinzuzo eziningana.

Ngenkathi kokubili i-keto ehlanzekile nengcolile ingasiza umzimba wakho ukuthi ushise amafutha esikhundleni se-carbs ukuthola amandla, izidlo ziyahluka ngokwakhiwa kwazo. Uhlobo oluhlanzekile lugxile kokudla okuphelele, okunomsoco ngenkathi inguqulo engcolile ikhuthaza izinto ezicutshungulwayo.

Njengoba kunje, kungcono ukugwema i-keto engcolile. I-keto ehlanzekile inamathuba amaningi okunika umzimba wakho ama-micronutrients ewadingayo, okwenzela ukudla okunempilo, nokudla kahle.