Okudingeka Ukwazi Nge-Keto Ngenkathi Ukhulelwe (noma Ukuzama Ukukhulelwa)

-Delile

• Kuyini ukudla kwe-keto?
• Ingozi yabesifazane abakhulelwe: Ukushoda komsoco
• Ingozi yabesifazane abakhulelwe: Amafutha agcwele
• Imiphumela engemihle okufanele uyicabangele
• Uthini ucwaningo?
• Inzuzo engaba khona yokudla keto
• I-Keto nesifo sikashukela sokukhulelwa
• I-keto nokuzala
• Ukuthatha

I-keto - emfushane ye-ketogenic - diet (KD) umkhuba wokudla okunomsoco okhangiswe ngokuthi "ukudla okuyisimangaliso" futhi njengohlelo lokudla olunempilo lokulungisa, cishe konke.

Akungabazeki ukuthi iningi labantu baseMelika - ngisho nabakhulelwe - mhlawumbe badinga ukudla ama-carbs ambalwa noshukela omncane. Kepha ungazibuza ukuthi ngabe ukudla kwe-keto - okuyi-fat ephezulu, uhlelo lokudla kakhulu lwe-carb - kuphephile ngesikhathi sokukhulelwa.

Siyazi ukuthi uzama ukuba nempilo ngenkathi "udla okubili" (yize ungenzi lokhu ngokoqobo). Kudos kuwe! Kepha ngabe isikhathi sokukhulelwa yisikhathi esifanele sokuba ekudleni keto - noma noma yini ukudla okunemfashini, ngalokho?

Uqinisile ukungabaza lokhu: Ukudla ukudla okunomsoco kubaluleke nakakhulu uma ukhulelwe. Umzimba wakho okhulayo nengane yakho kudinga izinhlobo ezahlukahlukene zokudla okumibalabala ukuze zikusebenzise njengophethiloli nezakhi zokwakha.

Ake sihlolisise i-keto nokukhulelwa.

Kuyini ukudla kwe-keto?

Ekudleni kwe-keto, uvunyelwe kakhulu inyama namafutha amaningi, kepha ama-carbs angaphansi kwama-50 (g) ama-carbs ngosuku - lokho cishe i-bagel eyodwa noma yonke ubhanana ngamahora angama-24!

Ukudla nakho kunesidingo samafutha aphezulu ngokungavamile. Lokhu kusho ukuthi ekudleni okungu-2 000 kwekhalori ngosuku, ukudla ngakunye kungahle kube:

• 165 g amafutha
• 40 g ama-carbohydrate
• 75 g amaprotheni

Umqondo ngemuva kokudla kwe-keto ukuthi ukuthola iningi lama-calories akho kusuka kumafutha agxumagxuma amafutha omzimba womzimba wakho. (Ama-carbohydrate alula ukuthi umzimba uwasebenzise njengophethiloli. Uma udla ama-carbs amaningi, asetshenziselwa amandla kuqala.)

Ukudla kwe-keto kufanele kusize ukuguqula umzimba wakho kusuka ekushiseni ama-carbs kuye ekushiseni amafutha ukuze uthole amandla. Lesi sifundazwe sibizwa ngokuthi yi-ketosis. Ukushisa amafutha amaningi kungakusiza ulahlekelwe isisindo - okungenani esikhathini esifushane. Kulula, akunjalo?

Ingozi yabesifazane abakhulelwe: Ukushoda komsoco

Ukufinyelela esimweni sokushisa amafutha (ketosis) akulula njengoba kuzwakala. Ngisho noma ungakhulelwe, kungaba nzima ukulandela ukudla kwe-keto kahle, noma wazi nokuthi uku-ketosis.

AmaCarbs ayi-no enkulu kulokhu kudla - kufaka phakathi izithelo nemifino eminingi, enoshukela wemvelo. Ukudla okuningi kungakunika ama-carbs amaningi kunokuba i-keto ivumele. Inkomishi eyodwa nje ye-broccoli ine-6 ​​g carbs, ngokwesibonelo.

Kepha abesifazane abakhulelwe badinga izithelo nemifino enemibala egqamile - enamavithamini amaningi, i-iron, ne-folate - ukondla ingane yabo ekhulayo. Imifino nayo ine-fiber - ukuntuleka okwaziwayo okungenzeka ngenkathi iku-keto - okungasiza ngokuqunjelwa kokukhulelwa.

Eqinisweni, abanye ochwepheshe bokudla batusa lokho noma ngubani ekudleni kwe-keto kufanele uthathe izithasiselo.

Uma udla ukudla kwe-keto ungahle ube namazinga aphansi we:

• i-magnesium
• Amavithamini B
• uvithamini A
• uvithamini C
• uvithamini D
• uvithamini E

I-vitamin yokubeletha - isidingo ngesikhathi sokukhulelwa - inikeza izakhamzimba ezengeziwe. Kodwa kungcono ukuthola lawa mavithamini namaminerali ekudleni, futhi. Ngesikhathi sokukhulelwa udinga imithamo ephakeme kakhulu yalezi zinongo njengoba wena nengane yakho nikhula ngokushesha.

Ukungatholi amavithamini namaminerali anele kungaholela ezinkingeni ekukhuleni nasekukhuleni kwengane yakho. Izakhi ezibalulekile zengane yakho zifaka:

• uvithamini D wamathambo namazinyo aphilile
• uvithamini E wemisipha negazi elinempilo
• uvithamini B-12 wentambo yomgogodla nezinzwa
• i-folic acid yomgogodla onempilo (kanye nokuvikela isimo se-neural tube ezinganeni ezibizwa nge-spina bifida)

Ingozi yabesifazane abakhulelwe: Amafutha agcwele

Amaprotheni ayingxenye yokudla kwe-keto, kepha ukudla okuningi kwe-keto akuhlukanisi phakathi kwamaphrotheni anempilo, anciphile nezinhlobo ezinamafutha amaningi agcwele njengenyama yengulube nengulube. Eqinisweni, njengoba amafutha ekhuthazwa kangaka, indlela yokudla empeleni ingaholela abantu ekutheni badle inyama engenampilo - kanye namafutha, ibhotela, nesinqumelo.

Ungalenzi iphutha: Amafutha anempilo abalulekile enganeni yakho ekhulayo. Kepha amafutha agcwele ngokweqile angakudalela izinkinga zempilo njenge-cholesterol ephezulu kuwe, okubeka ubunzima enhliziyweni yakho ngakho-ke ukukhulelwa kwakho.

Ukudla kwe-keto futhi akukuvimbi ekudleni inyama yesangweji elicubunguliwe njengezinja ezishisayo, ubhekeni, amasoseji, ne-salami. Lezi zinyama zengeze amakhemikhali nemibala engahle ingabi nempilo enganeni yakho encane, ekhulayo - noma emzimbeni wakho.

Imiphumela engemihle okufanele uyicabangele

Kwabanye abantu, ukudla okune-keto kubangela imiphumela emibi eminingi kangangoba baze babe negama layo. I- "keto flu" ifaka imiphumela emibi efana nale:

• ukukhathala
• isiyezi
• isicanucanu
• ukuhlanza
• ukoma komzimba
• ukuqunjelwa
• ubuhlungu besisu
• gassiness
• ukuqunjelwa
• isifo sohudo
• cholesterol ephezulu
• ikhanda
• umoya onukayo
• amajaqamba

Ukukhulelwa kuza nemiphumela yaso (ejwayelekile kakhulu), engafaka isicanucanu, ukuhlanza, ukukhathala, ikhala eligcwele, nobuhlungu. Akudingeki ukuthi ungeze umkhuhlane we-keto noma izimpawu zesisu ezingakhululekile kulokhu!

Uthini ucwaningo?

Akuvame ukubhekwa njengokuziphatha ukusebenzisa abesifazane abakhulelwe njengezifundo ezifundweni zokwelashwa ngenxa yezingozi. Ngakho-ke ucwaningo lwezokwelapha ngokudla keto ngesikhathi sokukhulelwa lwenziwe kakhulu ezilwaneni ezinjengegundane.

Okukodwa okunjalo kukhombisile ukuthi amagundane akhulelwe abephiwe ukudla keto abelethe amagundane ezinenhliziyo enkulu nobuchopho obuncane kunokujwayelekile.

Kutholwe ukuthi amagundane akhulelwe ekudleni kwe-keto anezingane ezazinengozi enkulu yokukhathazeka nokudangala lapho ziba amagundane amadala.

Inzuzo engaba khona yokudla keto

Abantu abawona amagundane (ngokusobala), futhi akwaziwa ukuthi ukudla keto kungaba nomthelela ofanayo kwabesifazane abakhulelwe kanye nezinsana zabo.

Ukudla kwe-keto kungaba yindlela eyodwa yokusiza ekwelapheni abantu abanesithuthwane. Lesi simo sobuchopho senza abantu kwesinye isikhathi babambe. Futhi ucwaningo lwamacala we-2017 luthole ukuthi i-keto diet ingasiza ekulawuleni izimpawu kwabesifazane abakhulelwe abanesifo sokuwa.

Izifundo eziyizibonelo zivame ukuba zincane - kube nomhlanganyeli oyedwa noma ababili. Kulokhu, abacwaningi balandela abesifazane ababili abakhulelwe abanesifo sokuwa. Ukudla kwe-keto kwasiza ekwelapheni isimo sabo. Bobabili laba besifazane bebekhulelwe okujwayelekile, okunempilo futhi bebeletha izingane ezinempilo. Imiphumela emibi yabesifazane kuphela yayingamazinga aphansi amavithamini futhi anyusa amazinga e-cholesterol.

Lokhu akubona ubufakazi obanele bokusho ukuthi ukudla keto kuphephile kubo bonke abesifazane ngesikhathi sokukhulelwa. Izifundo eziningi ziyadingeka nokuthi ukudla kwe-keto kubasiza kanjani abantu abanesifo sokuwa kanye nezinye izimo zempilo.

I-Keto nesifo sikashukela sokukhulelwa

Isifo sikashukela sokukhulelwa luhlobo lwesifo sikashukela abesifazane abangasithola ngesikhathi sokukhulelwa. Imvamisa iyaphela ngemuva kokuzalwa kwengane yakho. Kepha kungakhuphula amathuba akho okuthola uhlobo lwesifo sikashukela sohlobo lwesibili ngokuhamba kwesikhathi.

Isifo sikashukela sokukhulelwa singakhuphula ingozi yokuthi ingane yakho ithole isifo sikashukela kamuva empilweni. Udokotela wakho uzokunikeza ukuhlolwa kashukela okuvamile ukuze aqiniseke ukuthi awunaso isifo sikashukela sokukhulelwa.

Izifundo ezithile, ezifana nalezi ezisuka ku-2014, zikhombisa ukuthi ukudla keto kungasiza ukuphatha noma ukuvimbela ezinye izinhlobo zesifo sikashukela. Kodwa-ke, awudingi ukuya ku-keto ephelele ukwehlisa ubungozi besifo sikashukela sokukhulelwa. Ukudla ukudla okune-carb ephansi okunamafutha amaningi anempilo, amaprotheni, i-fiber, izithelo ezintsha, nemifino ukubheja okuphephile ngenkathi ukhulelwe.

Kubalulekile futhi nokuhamba - kokuzivocavoca umzimba ngemuva kokudla ngakunye futhi kungakusiza ukuthi ulinganise amazinga kashukela egazini lakho ngesikhathi sokukhulelwa nangemva kokukhulelwa.

I-keto nokuzala

Amanye ama-athikili namabhulogi athi ukudla kwe-keto kungakusiza ukuthi ukhulelwe. Lokhu kucatshangwa ukuthi kungenxa yokuthi ukuya keto kungasiza abanye abantu balinganise isisindo sabo.

Uma utshelwe ngudokotela wakho ukuthi udinga ukwehlisa isisindo, ukwenza kanjalo kungasiza ekuthuthukiseni amathuba akho okukhulelwa. Kodwa-ke, okwamanje abukho ubufakazi bezokwelapha obukhombisa ukuthi ukudla kwe-keto kungakhulisa ukuzala.

Futhi uma uzama ukukhulelwa, ukudla kwe-keto empeleni kunganciphisa izinto. Amavithamini amaningana namaminerali angasiza ekwenzeni abesilisa nabesifazane bavunde ngokwengeziwe. Ukuba ekudleni keto kungehlisa amazinga ezakhamzimba abalulekile ekuzaleni. Ngokuya ngocwaningo lwezokwelapha, lokhu kufaka:

• uvithamini B-6
• uvithamini C
• uvithamini D
• uvithamini E
• umlingiswa
• iodine
• selenium
• insimbi
• I-DHA

Ukuthatha

Ukudla ukudla okunomsoco ngezithelo eziningi, imifino, okusanhlamvu okuphelele, namafutha anempilo namaprotheni kubaluleke kakhulu ngesikhathi sokukhulelwa. Ukudla kwe-keto kungenzeka kungabi inketho enhle ngenkathi ukhulelwe ngoba kungakuvimbela ekudleni ukudla okunomsoco omningi. Lokhu kufaka izithelo nemifino esanda kuphekwa, eyomisiwe nephekiwe.

Ucwaningo oluningi luyadingeka, futhi izifundo ezintsha zingashintsha umbono womphakathi wezokwelapha nge-keto ngenkathi ukhulelwe. Akunandaba, sincoma ukuthi uhlole udokotela wakho noma isazi sokudla ngaphambi kokuqala noma yiluphi uhlobo lokudla noma ngabe uhlela noma ulindele ingane noma cha - kepha ikakhulukazi uma ukhulelwe.

Umthetho omuhle wesithupha uwukudla uthingo - futhi yebo, lokho kungafaka namakhukhamba ne-ice cream yaseNeapolitan (ngokulinganisela!) Lapho izifiso zikudinga lokho.