Ingabe Amazambane Amnandi Keto-Friendly?

-Delile

• Ukugcina i-ketosis
• Amazambane amazambane aphezulu kakhulu kuma-carbs
• Amalungiselelo athile angase abe nobungane be-keto-friendly kunamanye
• Okubalulekile

I-ketogenic, noma i-keto, yokudla okunamafutha amaningi, amaprotheni alinganiselayo, kanye nokudla okuphansi kakhulu kwe-carb okusetshenziselwa ukuphatha izimo ezahlukahlukene zezokwelapha, kufaka phakathi isithuthwane, ukukhuluphala, nesifo sikashukela ().

Njengoba kunqatshelwe kakhulu nge-carb, abantu abaningi bayazibuza ukuthi ukudla okuphezulu kwe-carb njengamazambane kusengakwazi ukufakwa ngaphakathi kwemingcele yephethini yokudla ye-ketogenic.

Lo mbhalo uhlola ukuthi usengawajabulela yini ubhatata ngenkathi ulandela ukudla kwe-keto.

Ukugcina i-ketosis

Enye yezinhloso eziyinhloko zokudla kwe-ketogenic ukusiza ukushintsha komzimba wakho ku-ketosis.

I-Ketosis yisimo se-metabolic lapho umzimba wakho uncika emandleni akhiqizwa emafutheni - esikhundleni se-carbs - ukwenza yonke imisebenzi yayo ebalulekile.

Uma udla ukudla okwehlukahlukene, umzimba wakho wehluleka ukusebenzisa i-glucose - uhlobo lwe-carb - njengomthombo wayo oyinhloko kaphethiloli. Kepha uma ama-carbs engatholakali, umzimba wakho wenza amandla avela kumakhemikhali akhiqizwa ngamafutha abizwa ngama-ketone ().

Amandla omzimba wakho wokugcina i-ketosis ancike ekushodeni kwama-carbohydrate okudla. Uma udla ama-carbs amaningi, umzimba wakho ubuyela ekusebenziseni i-glucose ngamandla, ngaleyo ndlela ikuphonsa ngaphandle kwe-ketosis.

Kungakho izinhlobo eziningi zokudla okuphezulu kwe-carb, kufaka phakathi imifino enesitashi njengamazambane, kuvame ukubhekwa njengemikhawulo ekudleni kwe-ketogenic.

Kodwa-ke, izinga umuntu adinga ngalo ukunciphisa inani lokudla okuphelele kwe-carb ukugcina i-ketosis lingahluka.

Iningi labantu abalandela ukudla okune-ketogenic likhawulela ekudleni kwabo kwe-carb okungadluli ku-5-10% wezidingo zabo zekhalori zansuku zonke, noma ama-gramu angama-50 we-carbs ngosuku ().

Ngokuqondile lapho uwela kulolo hlulelo kuncike ekutheni umzimba wakho ungena futhi ungene kalula kanjani ku-ketosis.

Ukugcina ukudla kwakho kwe-carb kuphansi kakhulu kubalulekile ekugcineni i-ketosis lapho ulandela ukudla kwe-keto. Kungakho abantu abaningi bekhetha ukukhipha ubhatata ezinhlelweni zokudla keto.

Amazambane amazambane aphezulu kakhulu kuma-carbs

Ubhatata wuhlobo lwempande yemifino enesitashi evame ukukhishwa ekudleni ketogenic ngenxa yokuqukethwe kwayo okuphezulu ngokwemvelo.

Kodwa-ke, ngokuhlela okufanele, abanye abantu basengakwazi ukufaka ngempumelelo izingxenye ezincane zamazambane ohlelweni lokudla lwe-keto.

Ubhatata obumaphakathi (150 grams) uqukethe ingqikithi yamagremu angama-26 ama-carbs. Ngemuva kokukhipha amagremu ama-4 aqhamuka ku-fiber, usale nenani elicishe libe ngu-21 gramu we-carbs amazambane ().

Uma udla ukudla okune-keto okukhawulela kuma-gramu angu-50 ama-carbs ngosuku, ungakhetha ukusebenzisa cishe ama-42% ama-carbs akho kuzambane lonke uma ufuna.

Ungase futhi ucabangele ukuhlukanisa ubhatata ube izingxenye ezincane ukuze unciphise ukudla okudlayo ngaphandle kokukukhipha ekudleni kwakho ngokuphelele.

Lokho kusho ukuthi, uma usohlelweni lokudla oludinga ukuthi unamathele kumkhawulo ophansi kakhulu we-carb, ngisho nengxenye encane kakhulu yamazambane angakwenza kube nzima kakhulu ukuhlala ngaphakathi kwama-carbs owabelwe usuku.

Ekugcineni, ukuthi kufanele ufake amazambane ekudleni kwakho kuya ngezinhloso zakho ze-carb kanye nekhono lokunamathela ngokungaguquki kunqatshelwe okudingekayo ukuze ugcine i-ketosis.

Ubhatata uphakeme kakhulu kuma-carbs, kepha abanye abantu bangakwazi ukufaka izingxenye ezincane zabo ngenkathi behlala ngaphakathi kwemikhawulo yabo ye-keto carb.

Amalungiselelo athile angase abe nobungane be-keto-friendly kunamanye

Uma uthatha isinqumo sokufaka ubhatata njengengxenye yohlelo lwakho lokudla kwe-keto, kubalulekile ukuthi ubheke nokuthi izindlela ezahlukahlukene zokulungiselela zingakuthinta kanjani okuqukethwe okuphelele kwe-carb kwesitsha sokugcina.

Isibonelo, ubhatata olungiselelwe ngezithako ze-carb eziphakeme kakhulu, njengoshukela onsundu, isiraphu ye-maple, noma amajusi wezithelo bekungafanele ukudla i-ketogenic.

Izindlela zokulungiselela ezisebenziseka kalula zingabandakanya ukusikwa okuncane nokukuthosa ukwenza amazambane athosiwe, noma ukuwosa wonke futhi uwasebenzise ngebhotela, uwoyela kakhukhunathi, noma ushizi ocibilikile.

Izindlela ezithile zokulungiselela ubhatata aziyona i-keto-friendly, ikakhulukazi lezo ezisebenzisa izithako eziphezulu ze-carb njengoshukela onsundu noma isiraphu ye-maple.

Okubalulekile

Ukudla kwe-Ketogenic kubonakaliswa ngokuqukethwe kwawo okunamafutha aphezulu kanye ne-carb ephansi kakhulu.

Amazambane amazambane avame ukuba ngokwemvelo aphezulu kuma-carbs futhi ngokuvamile akhishwa ezinhlelweni zokudla ze-keto ngoba angenza kube nzima kubantu abaningi ukugcina i-ketosis.

Lokho kusho ukuthi, kungadingeki ukuthi uqede ubhatata ekudleni kwakho, inqobo nje uma ulinganisa ukudla kwakho futhi uhlele kusengaphambili ukuqinisekisa ukuthi akubangeli ukuthi udle ngokweqile ama-carbs osuku.

Lapho udala uhlelo lwakho lokudla, gwema amalungiselelo amazambane abilayo afaka izithako ze-carb ephezulu njengoshukela onsundu noma isiraphu ye-maple.

Esikhundleni salokho, khetha izinketho ezinamafutha aphezulu, njengamazambane athosiwe noma ubhatata othosiwe ophekwe nebhotela noma uwoyela kakhukhunathi.