Uyini umehluko phakathi kwe-Clean Keto ne-Dirty Keto?

-Delile

• Kusebenza Kanjani Ukudla Keto
• I-Keto ehlanzekile ne-Deto Keto-nokuthi Kungani Kubalulekile
• Yidla: Hlanza i-Keto Foods
• Yeqa: Ukudla Okungcolile Keto
• Okufanele Ukwazi Ngaphambi Kokuzama i-Keto
• Buyekeza kwe-

I-Yep-bhotela, ubhekeni noshizi okunye kokudla okunamafutha kakhulu ongakudla ngenkathi udla i-keto, ukudla kwezwe okuthandekayo okwamanje. Kuzwakala kukuhle kakhulu ukuthi kungabi yiqiniso, akunjalo? (UJillian Michaels ucabanga kanjalo.)

Kulungile. Kuyavela ukuthi kukhona kwesokudla indlela kanye a akulungile indlela yokwenza i-keto diet-ochwepheshe abaqale ukuyibiza ngokuthi "ehlanzekile" futhi "engcolile" keto. Nakhu okudingeka ukwazi.

Kusebenza Kanjani Ukudla Keto

Uma umusha ekudleni kwe-keto, nayi i-DL: Ngokuvamile, umzimba wakho uletha iningi lamafutha alo kusuka ku-glucose (i-molecule kashukela etholakala kuma-carbohydrate). Kodwa-ke, i-keto diet ingaphansi kakhulu kwe-carb kanye namafutha aphezulu-ngamaphesenti angama-65 kuya kwangu-75 wekhalori yakho odlayo kusuka emafutheni, amaphesenti angama-20 kusuka kumaprotheni, namaphesenti ama-5 kusuka ku-carbs-ukuthi ithumela umzimba wakho ku-ketosis, inqubo lapho amafutha ashiswa ukuze athole amandla esikhundleni seglucose. (Kuthatha izinsuku ezimbalwa ukudla i-super-low-carb ukungena kulesi simo.)

"Ukudla kwe-keto kudume kakhulu njengamanje ngenxa yedumela layo lokubangela ukulahleka kwamafutha ngokushesha," kusho uKim Perez, udokotela wezokwelashwa okunomsoco one-Kettlebell Kitchen. (Bheka nje ukuthi ukudla keto kwawuguqula kanjani umzimba kaJen Widerstrom ngezinsuku eziyi-17 nje kuphela.)

Kodwa-ke, i- umthombo Amafutha owadlayo akunandaba ukuthi uzama ukunciphisa isisindo ekudleni kwe-keto-uma usese-ketosis, kungenzeka ukuthi "isebenza," kusho uPerez. Ngokwesibonelo, ama-bacon cheeseburgers anamafutha amaningi namaprotheni futhi ane-carbs ephansi, ngakho awaphazamisi isimo somzimba wakho se-ketosis. Lokho kusho ukuthi ngokobuchwepheshe zilingana nemingcele yokudla kwe-keto, futhi usengancipha. (Noma kunjalo, njengamanje, kwazi kahle ukuthi ama-burger ngokuqinisekile akusiwo ukudla okunempilo.)

"Ucwaningo lwamanje alusitsheli okuningi ngemithelela yesikhathi eside yokudla ukudla okunamafutha amaningi kangaka," kusho isazi sezokudla kanye nomqeqeshi we-Arivale uJaclyn Shusterman, R.D.N., C.D., C.N.S.C. (Yize ucwaningo lokuqala lukhomba ukuthi ukudla okune-keto akunampilo ngokuhamba kwesikhathi.) "Enye yezinto ezibalulekile okufanele uzikhumbule uma ulandela ukudla okune-keto ukuthi kunezindlela ezinempilo nezincane zokulandela lokhu kudla. , "usho njalo.

"Ukwenza keto kwesokudla indlela, kufanele uhlale usekela impilo yakho, "kusho uPerez." Ngesinye isikhathi, uzokukhokhela lokho kudla okudlayo. "Faka: umehluko phakathi keto ehlanzekile nengcolile.

I-Keto ehlanzekile ne-Deto Keto-nokuthi Kungani Kubalulekile

I-keto ehlanzekile kufana nenguqulo ehlanzekile yokudla kwe-keto. Igxila kokudla okuphelele, okungalungisiwe okune-fiber eningi futhi okuphansi kuma-carbs enetha-kepha kusalokhu kugcwele ezinye izakhi zomzimba-njengama-avocado, imifino eluhlaza, uwoyela kakhukhunathi kanye ne-ghee, kusho uJosh Ax, DNM, CNS, DC, ngubani ubesebenzisa ukudla iminyaka engu-13, futhi ubhekisela "ku-keto engcolile" encwadini yakhe I-Keto Diet.

I-keto engcolile, ngakolunye uhlangothi, ulandela ukudla kwe-keto futhi unamathela kwimikhawulo yayo ye-carb ngaphandle kokugwema ukudla okungenampilo. "Indlela ye-keto engcolile ifaka inyama eningi, ibhotela, ubhekeni, kanye nokudla okulungiselelwe okwenziwe ngaphambilini / okuhlanganisiwe," kusho uPerez. Lokho kuhlanganisa nezinto ezibonakala zinempilo njengama-protein bar, ama-shakes, nokunye ukudla okulula okuqhosha ngokuthi akunashukela kanye ne-low-carb. Lokhu kudla akwenziwa ngokucabangela impilo, ngoba, "uma noma yikuphi ukudla kuba yimfashini, izinkampani zizama ukwenza imali ngakho ngokwenza ukudla okucutshungulwayo [okuhambisana nokudla]," kusho uPerez. (Okuhlobene: Kungani I-Dietitian Eyodwa Ezonda Ukudla Kwe-Keto)

"Uma abantu bedla ukudla, bathambekele ekuthambekeleni engxenyeni engeyona impilo noma babuze lo mbuzo: 'Yini engingayithola?'" Kusho u-Ax. "Ngolunye usuku ngabona into ebizwa ngokuthi 'iresiphi yokugcina ye-keto' ku-inthanethi, futhi yayithatha ushizi ovamile, iwuthosa ngebhotela, futhi ibeka ubhekeni phakathi."

Njengommeli wesikhathi eside wokudla keto, uthe ukuthandwa keto okungcolile kumayelana nalokhu: "Angifuni abantu nje ukuncipha emsimbeni; Ngifuna abantu belaphe, "esho." Ukulandela imigomo yokudla okune-keto ukungena ku-ketosis kungaba ukuphulukiswa ngezindlela eziningi. "Ucwaningo lubheke ukuxhumana okungenzeka phakathi kokulandela ukudla okuqinile kwe-keto ukusiza ukuphatha i-polycystic ovary I-PCOS, isithuthwane, nezinye izifo zemizwa.

Futhi, yebo, kufanele unakekele, noma ngabe ulahla isisindo enguqulweni "engcolile" yokudla keto.

"Isisekelo esikhulu sokunciphisa isisindo sezempilo," kusho uPerez. "Uma unokuvuvukala okuthile, uma isisu sakho singalingani, uma ama-hormone akho evaliwe, uma ushukela wegazi lakho uvaliwe-zonke lezo zinto zizokwenza ukwehlisa isisindo kube nzima kakhulu futhi kugcine ukulahleka kwesisindo kunzima kakhulu. "

Yidla: Hlanza i-Keto Foods

Amafutha we-Monosaturated: UDkt. Ax utusa ukugcina amafutha anempilo anomsoco esandleni, njengamafutha e-monosaturated afana nokwatapheya, uwoyela kakhukhunathi, ighee, nebhotela lamantongomane. U-Shusterman uthi ukupheka ngamafutha omnqumo, uwoyela kakotapheya, noma uwoyela we-walnut kuzohlinzeka ngamafutha anempilo kunebhotela nakuba konke ku-keto-friendly.

Imifino enefayibha ephezulu: Imifino eminingi inefayibha eningi, okwenza ama-carbs enethi abe phansi kakhulu. "Ukudla okufana ne-broccoli, ukholifulawa, i-kale, i-lettuce yamaRoma, ne-asparagus cishe kungo-fiber omsulwa, ngakho-ke ungadla okuningi ngangokunokwenzeka kwakho," kweluleka uDkt Ax. Ukuze ubhanqe imifino namafutha, yibhake kubhotela, uyifake emafutheni kakhukhunathi, noma umusi bese udla nge-guac noma i-tahini. (Okuhlobene: Lesi Sifundo Ku-Carbs-ne-Fiber-Sizokwenza Ucabangisise Ngokudla Kwakho Keto)

I-hydration ehlanzekile: Phuza amanzi amaningi, itiye elinamakhambi, nejusi yemifino eluhlaza, kusho i-Ax. Ukufakwa emanzini kubalulekile lapho uqala ukudla kwe-keto ngoba usika ushukela omningi ne-sodium ekudleni kwakho.

Yidla uthingo lwenkosazana: Lapho usuthole ukudla keto okukusebenzelayo, kungahle kube isilingo ukukuphinda. Kodwa-ke, kubalulekile ukudla umkhiqizo onemibala eminingi ukuze uqinisekise ukuthi uthola izinhlobonhlobo zamavithamini namaminerali, kusho uPerez. (Okuningi kulokho lapha: Kungani Kufanele Udle Ukukhiqizwa Kwayo Yonke Imibala)

Yeqa: Ukudla Okungcolile Keto

Ukudla okudliwayo keto okwenziwe ngaphambilini nokwenziwa kabusha: Ngenxa yokuthi ukupakisha kokunye ukudla okugayiwe kanye nokudla okulula kuzishaya isifuba ngokuthi ku-keto-friendly akusho ukuthi kuwumqondo omuhle ukukudla. "Ukudla okwenziwe kugcwele amakhemikhali futhi kungaphazamisa amathumbu akho futhi kungathinta nengqondo yakho," kusho uPerez. Ikakhulukazi uthi ukugwema ukudla okungenashukela okwenziwa ngokwenziwa, njengamabha amaprotheni kashokoledi (okuvame ukwenziwa uswidi ngotshwala obushukela). "Kungcono ukuthi ube nocezu lukashokholethi omnyama onamaphesenti aphezulu uma ufuna ukudla," esho.

Ubisi olunamafutha agcwele: Ukusetshenziswa ngokweqile kwemikhiqizo yobisi enamafutha amaningi (isb: ushizi onamafutha agcwele) kungaholela ekudleni okunamafutha agcwele ngokweqile, okubeka abantu engcupheni yesifo senhliziyo nemithambo yegazi, kusho uShusterman. "Uma ukudla okuningi okukhethayo kucutshungulwe kakhulu noma kugcwele amafutha agcwele, cishe udla ukudla okungenampilo jikelele," kusho uShusterman.

Inyama esetshenzisiwe nebomvu: UShusterman ubuye akhuthaze ukukhawulela inyama ecubunguliwe neyibomvu (efana nesoseji, ubhekeni nenyama yenkomo) ngokuthanda izinketho ezingacutshungulwa kakhulu, ezinjengezinhlanzi nezinkukhu. Izinhlanzi, njenge-salmon, zinikeza i-omega-3 fatty acids, amafutha abalulekile ekudleni kwethu, kanye nomthombo omkhulu wamaprotheni," kusho uShusterman. Uma uzodla inyama ebomvu, i-Ax incoma ukuthi uthenge kuphela inyama enotshani neye-organic. “Uma izinkomo ziphakelwa okusanhlamvu zigcwele amafutha e-omega-6, nokuvuvukala,” usho kanje. (Nakhu okwengeziwe mayelana ne-omega-3 ne-omega-6 fatty acids.)

Okufanele Ukwazi Ngaphambi Kokuzama i-Keto

Noma ukudla kwe-keto kuthola udumo oluningi njengokugxekwa, ungahle uthande ukucabanga kabili ngaphambi kokuzama. Okokuqala, uShusterman uthi abesifazane abasebenzayo bangathola ukuthi ukusebenza kwabo kanye namandla abo ahlupheka ngokudla okune-carb ephansi.

"Kwaziwa kahle ukuthi ubuchopho bukhetha amandla kuqala ngama-carbohydrate, anqunyelwe kakhulu ekudleni kwe-keto, ngakho-ke abanye abantu bangazizwa benenkungu noma cha bona uqobo," kuxwayisa uShusterman. (Lokho kungenye nje yokwehla kokudla kwe-keto.)

Udinga futhi ukuqaphela lapho ufaka ama-carbs emuva ekudleni kwakho ngemuva kokuba ku-keto. UShusterman uthi amanye amaklayenti akhe akuthola kuyinselele ukubuyela ekudleni okulinganiselayo ngemva kokuba ku-keto. Uveza ukuthi ukusebenza nongoti obhalisiwe wezokudla kungasiza ukuthi lolu shintsho lube yimpumelelo. (Bheka: Ungaphuma Kanjani Ngokuphephile Nangempumelelo Ekudleni Kwe-Keto)

UPerez uthi "ukuzama kubalulekile," kepha ugcizelela ukubaluleka kokwenza ucwaningo lwakho - hhayi ukuzama ukudla kuphela ngoba kuyimfashini. "Uma ingakusebenzeli, ayikusebenzeli wena. Futhi uma isebenza? Kuhle," esho. "Wonke umuntu uhluke kakhulu, ngakho ngezinye izikhathi kuthatha ukudlala nxazonke."

Buyekeza kwe-