Ukudla kweKetogenic: Umhlahlandlela Wabaqalayo Oningiliziwe kuKeto

-Delile

• Kuyini ukudla kwe-ketogenic?
• Izisekelo zeKeto
• Izinhlobo ezahlukene zokudla ketogenic
• Yini i-ketosis?
• Ukudla kwe-Ketogenic kungakusiza ulahlekelwe isisindo
• Izidlo ze-Ketogenic zesifo sikashukela kanye nama-prediabetes
• Ezinye izinzuzo zezempilo ze-keto
• Ukudla okufanele sikugweme
• Ukudla okufanele kudliwe
• Uhlelo lwesampula lokudla kwe-keto isonto elilodwa
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Ukudla okulula kwe-keto okunempilo
• Amathiphu namasu weKeto
• Amathiphu wokudla ngaphandle kokudla kwe-ketogenic
• Imiphumela emibi nokuthi unganciphisa kanjani
• Izingozi zokudla keto
• Izithasiselo zokudla okune-ketogenic
• Imibuzo ejwayelekile ukubuzwa
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-ketogenic diet (noma i-keto diet, ngamafuphi) i-carb ephansi, ukudla okunamafutha aphezulu okunikeza izinzuzo eziningi zezempilo.

Eqinisweni, ucwaningo oluningi lukhombisa ukuthi lolu hlobo lokudla lungakusiza wehlise isisindo futhi uthuthukise impilo yakho ().

Izidlo ze-Ketogenic zingase zibe nezinzuzo ngokumelene nesifo sikashukela, umdlavuza, isithuthwane, nesifo se-Alzheimer's (,,,).

Nasi umhlahlandlela wabaqalayo onemininingwane ekudleni kwe-keto.

Kuyini ukudla kwe-ketogenic?

Izisekelo zeKeto

Ukudla kwe-ketogenic yi-carb ephansi kakhulu, ukudla okunamafutha amaningi okwabelana ngokufana okuningi ne-Atkins kanye nokudla okuphansi kwe-carb.

Kubandakanya ukunciphisa kakhulu ukudla kwe-carbohydrate nokufaka esikhundleni sayo ngamafutha. Lokhu kwehliswa kwe-carbs kubeka umzimba wakho esimweni se-metabolic esibizwa nge-ketosis.

Uma lokhu kwenzeka, umzimba wakho usebenza kahle ngokushisa amafutha ukuze uthole amandla. Iphinde iguqule amafutha abe ngamaketoni esibindi, anganikeza amandla obuchopho ().

Ukudla kwe-Ketogenic kungadala ukuncipha okukhulu kumashukela egazi namazinga e-insulin. Lokhu, kanye namaketoni akhuphukile, kunezinzuzo ezithile zezempilo (,,).

Ukudla kwe-keto yi-carb ephansi, ukudla okunamafutha amaningi. Yehlisa ushukela wegazi kanye namazinga e-insulin futhi igudluze imetabolism yomzimba isuke kuma-carbs futhi ibheke emafutheni nakumaketoni.

Izinhlobo ezahlukene zokudla ketogenic

Kunezinguqulo eziningana zokudla kwe-ketogenic, kufaka phakathi:

• Ukudla okujwayelekile kwe-ketogenic (SKD): Le yi-carb ephansi kakhulu, amaprotheni alinganiselayo nokudla okunamafutha amaningi. Iqukethe amafutha angama-70%, amaprotheni angama-20%, kanye nama-carbs ayi-10% kuphela ().
• Ukudla okujikelezayo kwe-ketogenic (CKD): Lokhu kudla kuhilela izinkathi zokukhishwa okuphezulu kwe-carb, njengezinsuku ezi-5 ze-ketogenic ezilandelwa izinsuku ezimbili ze-carb eziphakeme.
• Ukudla okubhekiswe ku-ketogenic (TKD): Lokhu kudla kukuvumela ukuthi ungeze ama-carbs azungeze ukusebenza.
• Ukudla okuphezulu kwamaphrotheni ketogenic: Lokhu kufana nokudla okujwayelekile kwe-ketogenic, kepha kufaka amaprotheni amaningi. Isilinganiso sivame ukuba ngamafutha angama-60%, amaprotheni angama-35%, nama-carbs ayi-5%.

Kodwa-ke, kuphela ukudla okujwayelekile futhi okuphezulu kwamaphrotheni ketogenic okufundwe kakhulu. Ukudla okune-cyclical noma okuhlosiwe kwe-ketogenic kuyizindlela ezithuthuke kakhulu futhi ezisetshenziswa kakhulu ngabakhi bomzimba noma abagijimi.

Imininingwane ekulesi sihloko isebenza kakhulu ekudleni okujwayelekile kwe-ketogenic (SKD), yize imigomo eminingi efanayo isebenza nakwezinye izinhlobo.

Kunezinguqulo eziningana zokudla keto. Uhlobo olujwayelekile (i-SKD) lucwaningwe kakhulu futhi lunconywe kakhulu.

Yini i-ketosis?

I-Ketosis yisimo se-metabolic lapho umzimba wakho usebenzisa amanoni njengophethiloli esikhundleni se-carbs.

Kwenzeka lapho wehlisa kakhulu ukusetshenziswa kwakho kwama-carbohydrate, unciphisa ukunikezwa komzimba we-glucose (ushukela), okuwumthombo oyinhloko wamandla kumaseli.

Ukulandela ukudla kwe-ketogenic kuyindlela ephumelela kunazo zonke yokufaka i-ketosis. Ngokuvamile, lokhu kufaka ukukhawulela ukusetshenziswa kwe-carb cishe kuma-gramu angama-20 kuye kwangama-50 ngosuku nokugcwalisa amafutha, njengenyama, inhlanzi, amaqanda, amantongomane, namafutha anempilo ().

Kubalulekile futhi ukulinganisela ukusetshenziswa kwakho kwamaprotheni. Lokhu kungenxa yokuthi amaprotheni angaguqulwa abe yi-glucose uma edliwe ngamanani aphezulu, okunganciphisa ushintsho lwakho lube yi-ketosis ().

Ukuzijwayeza ukuzila ukudla ngezikhathi ezithile kungakusiza nokuthi ufake i-ketosis ngokushesha. Kunezinhlobo eziningi zokuzila okufika ngezikhathi ezithile, kepha indlela ejwayeleke kakhulu ibandakanya ukukhawulela ukudla okungafika emahoreni ayi-8 ngosuku nokuzila ukudla kwamahora ayi-16 asele ().

Ukuhlolwa kwegazi, umchamo, nokuphefumula kuyatholakala, okungasiza ukuthola ukuthi ngabe ungene i-ketosis ngokukala inani lamaketoni akhiqizwa ngumzimba wakho.

Izimpawu ezithile zingakhombisa nokuthi ungene i-ketosis, kufaka phakathi ukoma okwandayo, umlomo owomile, ukuchama kaningi, nokwehla kwendlala noma isifiso sokudla ().

I-Ketosis yisimo se-metabolic lapho umzimba wakho usebenzisa amanoni njengophethiloli esikhundleni se-carbs. Ukuguqula indlela odla ngayo nokuzila ukudla ngezikhathi ezithile kungakusiza ukuthi ufake i-ketosis ngokushesha. Ukuhlolwa nezimpawu ezithile nakho kungasiza ekunqumeni ukuthi ngabe ufake i-ketosis.

Ukudla kwe-Ketogenic kungakusiza ulahlekelwe isisindo

Ukudla okune-ketogenic kuyindlela ephumelelayo yokwehlisa isisindo kanye nobungozi obuphansi besifo (,,,,).

Eqinisweni, ucwaningo lubonisa ukuthi ukudla kwe-ketogenic kungasebenza ekunciphiseni isisindo njengokudla okunamafutha aphansi (,,).

Ngaphezu, ukudla kugcwalisa kangangoba ungalahlekelwa isisindo ngaphandle kokubala ama-calories noma ukulandelela ukudla kwakho ().

Ukubuyekezwa okukodwa kwezifundo ze-13 kutholakale ukuthi ukulandela i-carb ephansi kakhulu, ukudla kwe-ketogenic kwakusebenza kangcono kakhulu ekulahlekelweni kwesisindo sesikhathi eside kunokudla okunamafutha aphansi. Abantu abalandele ukudla kwe-keto balahlekelwe isilinganiso samakhilogremu ama-2 (0.9 kg) ngaphezulu kweqembu elilandele ukudla okunamafutha aphansi ().

Ngaphezu kwalokho, futhi kwaholela ekwehlisweni komfutho wegazi we-diastolic kanye namazinga e-triglyceride ().

Olunye ucwaningo kubantu abadala abangama-34 lithole ukuthi labo abalandela ukudla kwe-ketogenic amasonto ayi-8 balahlekelwe cishe ngamafutha omzimba aphindwe kahlanu kunalawo alandela ukudla okunamafutha aphansi ().

Ama-ketone andile, amazinga kashukela aphansi, kanye nokuzwela kwe-insulin okuthuthukile nakho kungadlala indima enkulu (,).

Ngemininingwane engaphezulu ngemiphumela yokuncipha kwesisindo se-ketogenic, funda le ndatshana.

Ukudla okune-ketogenic kungakusiza ulahlekelwe isisindo esithe xaxa kunokudla okunamafutha aphansi. Lokhu kuvame ukwenzeka ngendlala encane.

Izidlo ze-Ketogenic zesifo sikashukela kanye nama-prediabetes

Isifo sikashukela sibonakala ngezinguquko emzimbeni, ushukela wegazi ophakeme, kanye nokusebenza kahle kwe-insulin ().

Ukudla kwe-ketogenic kungakusiza ukuthi ulahlekelwe ngamafutha amaningi, axhumene kakhulu nohlobo 2 sikashukela, ama-prediabetes, kanye ne-metabolic syndrome (,,,).

Isifundo esisodwa esidala sithole ukuthi ukudla kwe-ketogenic kuthuthukise ukuzwela kwe-insulin ngokushaya okungu-75% ().

Ucwaningo oluncane kwabesifazane abanesifo sikashukela sohlobo lwe-2 luphinde lwathola ukuthi ukulandela ukudla kwe-ketogenic izinsuku ezingama-90 kunciphise kakhulu amazinga we-hemoglobin A1C, okuyisilinganiso sokuphathwa kweshukela egazini lesikhathi eside ().

Olunye ucwaningo kubantu abangama-349 abanesifo sikashukela sohlobo lwesibili lwathola ukuthi labo abalandela ukudla kwe-ketogenic balahlekelwe isilinganiso esingamakhilogremu angama-26.2 (11.9 kg) esikhathini seminyaka emibili. Lokhu kuyinzuzo ebalulekile lapho ucubungula ukuxhumana phakathi kwesisindo nohlobo 2 sikashukela (,).

Ngaphezu kwalokho, baphinde bathola ukuphathwa koshukela osegazini, nokusetshenziswa kwemithi ethile kashukela egazini kwehle phakathi kwabahlanganyeli kuso sonke isifundo ().

Ngeminye imininingwane, hlola le ndatshana ngezinzuzo zokudla okuphansi kwe-carb kubantu abanesifo sikashukela.

Ukudla kwe-ketogenic kungakhuphula ukuzwela kwe-insulin futhi kudale ukulahleka kwamafutha, okuholele ezinzuzweni ezinkulu zezempilo kubantu abanesifo sikashukela sohlobo 2 noma ama-prediabetes.

Ezinye izinzuzo zezempilo ze-keto

Ukudla kwe-ketogenic empeleni kwaqhamuka njengethuluzi lokwelapha izifo ezinemizwa efana nesifo sokuwa.

Izifundo manje zikhombisile ukuthi ukudla kungaba nezinzuzo zezimo ezahlukahlukene zezempilo:

• Isifo senhliziyo. Ukudla kwe-ketogenic kungasiza ekuthuthukiseni izinto ezinobungozi njengamafutha omzimba, amazinga e-HDL (amahle) we-cholesterol, umfutho wegazi, noshukela wegazi (,).
• Umdlavuza. Ukudla okwamanje kuhlolisiswa njengokwelashwa okwengeziwe komdlavuza, ngoba kungasiza ekukhuleni kwesimila kancane. (,,).
• Isifo i-Alzheimer's. Ukudla kwe-keto kungasiza ekunciphiseni izimpawu zesifo i-Alzheimer futhi kunciphise ukuqhubeka kwaso (,,).
• Isifo sokuwa. Ucwaningo luye lwabonisa ukuthi ukudla kwe-ketogenic kungadala ukuncipha okukhulu kokuquleka ezinganeni ezinesithuthwane ().
• Isifo sikaParkinson. Yize kudingeka olunye ucwaningo, olunye ucwaningo luthole ukuthi lokhu kudla kusize ekuthuthukiseni izimpawu zesifo sikaParkinson ().
• I-Polycystic ovary syndrome. Ukudla kwe-ketogenic kungasiza ekwehliseni amazinga e-insulin, angadlala indima enkulu kwi-polycystic ovary syndrome (,).
• Ukulimala kobuchopho. Olunye ucwaningo lubonisa ukuthi ukudla kungathuthukisa imiphumela yokulimala kwengqondo okubuhlungu ().

Kodwa-ke, khumbula ukuthi ukucwaninga kweziningi zalezi zindawo akunakuphikiswa.

Ukudla okune-ketogenic kungahlinzeka ngezinzuzo eziningi zezempilo, ikakhulukazi ngezifo ze-metabolic, neurological, noma i-insulin.

Ukudla okufanele sikugweme

Noma yikuphi ukudla okuphezulu kuma-carbs kufanele kukhawulwe.

Nalu uhlu lokudla okudinga ukwehliswa noma kususwe ekudleni kwe-ketogenic:

• ukudla okunoshukela: isoda, ijusi yezithelo, ama-smoothies, ikhekhe, u-ayisikhilimu, uswidi, njll.
• okusanhlamvu noma isitashi: imikhiqizo esekolweni, irayisi, ipasta, okusanhlamvu, njll.
• isithelo: zonke izithelo, ngaphandle kwezingxenye ezincane zamajikijolo ezinjenge-strawberry
• ubhontshisi noma imidumba uphizi, ubhontshisi wezinso, udali, amantshontsho, njll.
• izimpande imifino nezilimo eziyizigaxa: amazambane, ubhatata, izaqathe, ama-parsnips, njll.
• imikhiqizo ephansi yamafutha noma yokudla: imayonnaise enamafutha aphansi, okokugqoka isaladi, nama-condiments
• amanye ama-condiment noma amasoso: i-barbecue sauce, uju lwesinaphi, isosi ye-teriyaki, i-ketchup, njll.
• amafutha angenampilo: kusetshenzisiwe uwoyela wemifino, imayonnaise, njll.
• utshwala: ubhiya, iwayini, utshwala, iziphuzo ezixubekile
• Ukudla okungenashukela: Amaswidi angenashukela, ama-syrups, uphudingi, okokunandisa, ama-dessert, njll.

Gwema ukudla okususelwa ku-carb njengamabele, ushukela, imidumba, irayisi, amazambane, uswidi, ujusi, kanye nezithelo eziningi.

Ukudla okufanele kudliwe

Kufanele ubeke iningi lokudla kwakho kulokhu kudla:

• inyama: inyama ebomvu, i-steak, i-ham, isoseji, ubhekeni, inkukhu ne-turkey
• inhlanzi enamafutha: i-salmon, i-trout, i-tuna, ne-mackerel
• amaqanda: amadlelo noma ama-omega-3 amaqanda aphelele
• ibhotela nokhilimu: ibhotela elinotshani nokhilimu osindayo
• ushizi: ushizi ongalungisiwe onjenge-cheddar, imbuzi, ukhilimu, okuluhlaza okwesibhakabhaka, noma i-mozzarella
• amantongomane nembewu: ama-alimondi, ama-walnuts, ama-flaxseeds, imbewu yamathanga, imbewu ye-chia, njll.
• amafutha anempilo: uwoyela owengeziwe we-olive, uwoyela kakhukhunathi, namafutha we-avocado
• ukwatapheya: ama-avocado aphelele noma i-guacamole esanda kwenziwa
• imifino ye-carb ephansi: imifino eluhlaza, utamatisi, u-anyanisi, upelepele, njll.
• izinciphisi: usawoti, upelepele, amakhambi nezinongo

Kungcono kakhulu ukubeka ukudla kwakho ikakhulu ekudleni okuphelele, okuyisithako esisodwa. Nalu uhlu lokudla kwe-carb ephansi engama-44.

Beka iningi lokudla kwakho ekudleni okufana nenyama, inhlanzi, amaqanda, ibhotela, amantongomane, uwoyela onempilo, ukwatapheya, nenqwaba yemifino ephansi ye-carb.

Uhlelo lwesampula lokudla kwe-keto isonto elilodwa

Ukukusiza ukuthi uqalise, nasi isampula yohlelo lokudla kokudla kwe-ketogenic isonto elilodwa:

UMsombuluko

• ibhulakufesi: ama-veggie namaqanda emifino notamatisi
• isidlo sasemini: inkukhu isaladi ngamafutha omnqumo, i-feta cheese, iminqumo, nesaladi eseceleni
• isidlo sakusihlwa: salmon nge asparagus okuphekwe ibhotela

NgoLwesibili

• ibhulakufesi: iqanda, utamatisi, i-basil, ne-omelet yesipinashi
• isidlo sasemini: ubisi lwe-alimondi, ibhotela lamantongomane, isipinashi, i-cocoa powder, ne-stevia milkshake (ama-keto smoothies amaningi lapha) nohlangothi lwama-strawberry asikiwe
• isidlo sakusihlwa: ushizi-igobolondo lama-tacos ane-salsa

NgoLwesithathu

• ibhulakufesi: ubisi lwe-nut chia pudding ogcwele ukhukhunathi namajikijolo
• isidlo sasemini: isaladi le-avocado shrimp
• isidlo sakusihlwa: izingulube zengulube noshizi weParmesan, i-broccoli, nesaladi

ULwesine

• ibhulakufesi: i-omelet nge-avocado, i-salsa, upelepele, u-anyanisi nezinongo
• isidlo sasemini: idlanzana lamantongomane nezinti zesilimo esidliwayo esinamagatsha anamanzi nge-guacamole ne-salsa
• isidlo sakusihlwa: inkukhu efakwe i-pesto kanye noshizi kakhilimu, nohlangothi lwe-zucchini othosiwe

ULwesihlanu

• ibhulakufesi: I-Greek engenashukela, i-yogurt ephelele yobisi nebhotela lamantongomane, i-cocoa powder namajikijolo
• isidlo sasemini: umhlabathi wenyama ulethisi ugoqa ama-tacos ngopelepele osikiwe
• isidlo sakusihlwa: ukholifulawa olayishiwe nemifino ehlanganisiwe

NgoMgqibelo

• ibhulakufesi: ukhilimu ushizi ama-pancake nama-blueberries nohlangothi lwamakhowe owosiwe
• isidlo sasemini: Isaladi le-zucchini ne-beet "noodle"
• isidlo sakusihlwa: inhlanzi emhlophe ephekwe ngamafutha kakhukhunathi ngama-kale namantongomane kaphayini athosiwe

NgeSonto

• ibhulakufesi: amaqanda othosiwe kanye namakhowe
• isidlo sasemini: inkukhu ephansi yesame yenkukhu ne-broccoli
• isidlo sakusihlwa: ispaghetti squash Bolognese

Zama njalo ukushintshanisa imifino nenyama esikhathini eside, njengoba uhlobo ngalunye luhlinzeka ngezakhamzimba ezahlukene kanye nezinzuzo zezempilo.

Ngamathani okupheka, hlola lezi zindlela zokupheka ezinempilo eziphansi ze-carb eziyi-101 kanye nalolu hlu lwezitolo lwe-keto.

Ungadla izinhlobo ezahlukahlukene zokudla okumnandi nokunomsoco ekudleni ketogenic. Akuzona zonke inyama namafutha. Imifino iyingxenye ebalulekile yokudla.

Ukudla okulula kwe-keto okunempilo

Uma kwenzeka ulamba phakathi kokudla, nakhu ukudla okulula okunempilo, okugunyaziwe keto:

• inyama enamafutha noma inhlanzi
• ushizi
• idlanzana lamantongomane noma imbewu
• keto sushi ukuluma
• iminqumo
• iqanda elilodwa noma amabili abilisiwe noma abolile
• imigoqo yokudla okulula keto
• 90% ushokoledi omnyama
• i-yoghurt egcwele yamaGrikhi exutshwe nebhotela le-nut ne-cocoa powder
• upelepele wensimbi kanye ne-guacamole
• ama-strawberry noshizi we-cottage ocacile
• isilimo esidliwayo esinamagatsha anamanzi nge-salsa ne-guacamole
• inyama yenkomo
• izingxenye ezincane zokudla okusele
• amabhomu amanoni

Ukudla okulula kakhulu kokudla kwe-keto kufaka izingcezu zenyama, ushizi, iminqumo, amaqanda abilisiwe, amantongomane, imifino eluhlaza kanye noshokoledi omnyama.

Amathiphu namasu weKeto

Yize ukuqala kokudla kwe-ketogenic kungaba yinselele, kunezeluleko namasu amaningi ongawasebenzisa ukwenza kube lula.

• Qala ngokuzijwayeza amalebula okudla bese uhlola amagremu amafutha, ama-carbs, kanye nefayibha ukuthola ukuthi ukudla kwakho okuthandayo kungangena kanjani ekudleni kwakho.
• Ukuhlelela ukudla kwakho kusengaphambili nakho kungasiza futhi kungakusiza wonge isikhathi esengeziwe isonto lonke.
• Amawebhusayithi amaningi, amabhulogi okudla, izinhlelo zokusebenza, nezincwadi zokupheka nakho kunikela ngezindlela zokupheka ezinobungani be-keto nemibono yokudla ongayisebenzisa ukwakha imenyu yakho yangokwezifiso.
• Ngenye indlela, ezinye izinsizakalo zokulethwa kokudla zinikeza nezinketho ezinobungane be-keto ngendlela esheshayo nelula yokujabulela ukudla keto ekhaya.
• Bheka ekudleni okunempilo eqandisiwe keto uma ufushane ngesikhathi
• Lapho uya emibuthanweni yokuzijabulisa noma uvakashela umndeni nabangane, ungahle uthande nokucabanga ngokuletha okwakho ukudla, okungenza kube lula kakhulu ukunqanda izifiso bese unamathela ohlelweni lwakho lokudla.

Ukufunda amalebula okudla, ukuhlela ukudla kwakho phambili, nokuletha ukudla kwakho lapho uvakashela umndeni nabangane kungenza kube lula kakhulu ukunamathela ekudleni kwe-ketogenic.

Amathiphu wokudla ngaphandle kokudla kwe-ketogenic

Ukudla okuningi kokudlela kungenziwa keto-friendly.

Izindawo zokudlela eziningi zinikela ngohlobo oluthile lwenyama noma isidlo esisuselwe kufishi. Hlela lokhu bese ushintsha noma yikuphi ukudla okuphezulu kwe-carb ngemifino eyengeziwe.

Ukudla okususelwa emaqandeni nakho kuyindlela enhle, njenge-omelet noma amaqanda nebhekoni.

Enye intandokazi ama-burgers angaphansi. Ungashintsha futhi amafriji ngemifino esikhundleni salokho. Engeza i-avocado eyengeziwe, ushizi, ubhekeni, noma amaqanda.

Ezitolo zokudlela zaseMexico, ungajabulela noma yiluphi uhlobo lwenyama enoshizi owengeziwe, i-guacamole, i-salsa, nokhilimu omuncu.

Okwe-dessert, cela ibhodi elixutshwe noshizi noma amajikijolo anokhilimu.

Uma udla ngaphandle, khetha isidlo senyama, senhlanzi, noma seqanda. Oda imifino eyengeziwe esikhundleni se-carbs noma isitashi, futhi ube noshizi we-dessert.

Imiphumela emibi nokuthi unganciphisa kanjani

Yize ukudla kwe-ketogenic kuvame ukuphepha kubantu abaningi abanempilo, kungahle kube nemiphumela emibi yokuqala ngenkathi umzimba wakho uguquguquka.

Kunobunye ubufakazi bendatshana yale miphumela evame ukubizwa ngokuthi umkhuhlane we-keto (). Ngokuya ngemibiko evela kwabanye ngohlelo lokudla, imvamisa iphela kungakapheli izinsuku ezimbalwa.

Izimpawu zomkhuhlane we-keto ezibikiwe zifaka phakathi isifo sohudo, ukuqunjelwa, nokuhlanza (). Ezinye izimpawu ezingavamile kakhulu zifaka:

• amandla ampofu nokusebenza kwengqondo
• ukwanda kwendlala
• izindaba zokulala
• isicanucanu
• ukungakhululeki kokugaya ukudla
• kwehle ukusebenza kokuvivinya umzimba

Ukunciphisa lokhu, ungazama ukudla okuvamile kwe-carb emasontweni ambalwa okuqala. Lokhu kungafundisa umzimba wakho ukushisa amanoni amaningi ngaphambi kokuqeda ngokuphelele ama-carbs.

Ukudla okune-ketogenic nakho kungashintsha ibhalansi yamanzi namaminerali emzimbeni wakho, ngakho-ke ukufaka usawoti owengeziwe ekudleni kwakho noma ukuthatha izithako zamaminerali kungasiza. Khuluma nodokotela wakho ngezidingo zakho zokudla okunempilo.

Okungenani ekuqaleni, kubalulekile ukuthi udle uze usuthe futhi ugweme ukukhawula amakhalori kakhulu. Imvamisa, ukudla okune-ketogenic kubangela ukuncipha ngaphandle kokuvinjelwa kwekhalori ngamabomu.

Imiphumela eminingi emibi yokuqalisa ukudla kwe-ketogenic ingalinganiselwa. Ukungenela ekudleni nokuthatha izithako zamaminerali kungasiza.

Izingozi zokudla keto

Ukuhlala ekudleni kwe-keto esikhathini esizayo kungaba nakho, kufaka phakathi ubungozi bokulandelayo:

• amaprotheni aphansi egazini
• amafutha angeziwe esibindini
• amatshe ezinso
• ukushoda kwamakhemikhali

Uhlobo lomuthi obizwa nge-sodium-glucose cotransporter 2 (SGLT2) inhibitors yohlobo 2 sikashukela lungakhuphula ubungozi be-ketoacidosis yesifo sikashukela, isimo esiyingozi esandisa i-acidity yegazi. Noma ngubani othatha lo muthi kufanele agweme ukudla kwe-keto (,).

Ucwaningo olwengeziwe luyenziwa ukuthola ukuphepha kokudla keto esikhathini eside esizayo. Gcina udokotela wakho enolwazi ngohlelo lwakho lokudla ukuze aqondise ukukhetha kwakho.

Kunemiphumela emibi ekudleni kwe-keto okufanele ukhulume nodokotela wakho uma uhlela ukuhlala ekudleni isikhathi eside.

Izithasiselo zokudla okune-ketogenic

Yize kungadingeki izengezo, ezinye zingasiza.

• Amafutha we-MCT. Kungezwe kuziphuzo noma i-yogurt, uwoyela we-MCT unikeza amandla futhi usiza ukukhuphula amazinga e-ketone. Thenga uwoyela we-MCT online (,).
• Amaminerali. Usawoti ongeziwe namanye amaminerali angabalulekile lapho uqala ngenxa yokushintshwa kokulinganisela kwamanzi kanye namaminerali ().
• Ikhafeyini. I-caffeine ingaba nezinzuzo zamandla, ukulahleka kwamafutha, nokusebenza (45).
• Amaketoni ajwayelekile. Lesi sengezo singasiza ukukhuphula amazinga we-ketone womzimba ().
• I-Creatine. I-Creatine inikeza izinzuzo eziningi zezempilo nokusebenza. Lokhu kungasiza uma uhlanganisa ukudla kwe-ketogenic nokuvivinya umzimba ().
• Whey. Sebenzisa uhhafu wamaprotheni amaningi we-whey lapho unyakaziswa noma nge-yogurt ukukhulisa ukudla kwakho kwamaprotheni nsuku zonke (,). Thenga imikhiqizo emnandi yama-whey ku-inthanethi.

Izithako ezithile zingasiza ekudleni ketogenic. Lokhu kufaka phakathi amaketoni angaphandle, uwoyela we-MCT, namaminerali.

Imibuzo ejwayelekile ukubuzwa

Nazi izimpendulo zeminye imibuzo ejwayelekile mayelana nokudla kwe-ketogenic.

1. Ngingaphinda ngidle ama-carbs futhi?

Yebo. Kodwa-ke, kubalulekile ukunciphisa kakhulu ukudla kwakho kwe-carb ekuqaleni. Ngemuva kwezinyanga ezimbili kuya kwezingu-3 zokuqala, ungadla ama-carbs ngezikhathi ezikhethekile - vele ubuyele ekudleni ngokushesha ngemuva kwalokho.

2. Ngabe ngizolahlekelwa yimisipha?

Kukhona ingozi yokulahlekelwa yimisipha ethile kunoma yikuphi ukudla. Kodwa-ke, ukutholakala kwamaprotheni kanye namazinga aphezulu we-ketone angasiza ekunciphiseni ukulahleka kwemisipha, ikakhulukazi uma uphakamisa izinsimbi (,).

3. Ngingakwazi ukwakha imisipha ekudleni kwe-ketogenic?

Yebo, kepha kungenzeka kungasebenzi nokudla okuphakathi kwe-carb (,). Ngemininingwane engaphezulu mayelana ne-carb ephansi noma ukudla kwe-keto nokusebenza kokuvivinya umzimba, funda le ndatshana.

4. Ngingadla amaprotheni amangaki?

Amaprotheni kufanele alinganiselwe, njengoba ukudla okuphezulu kakhulu kungaphakamisa amazinga e-insulin namaketoni aphansi. Cishe ama-35% wokudla okuphelele kwekhalori cishe kungumkhawulo ongaphezulu.

5. Kuthiwani uma ngihlala ngikhathele, ngibuthakathaka noma ngikhathele?

Kungenzeka ukuthi awukho ku-ketosis ephelele noma usebenzisa amafutha namaketoni kahle. Ukumelana nalokhu, yehlisa ukudla kwakho kwe-carb bese uvakashela amaphuzu angenhla. Isengezo esifana namafutha we-MCT noma amaketoni nawo angasiza (,).

6. Umchamo wami unuka izithelo. Kungani kunjalo?

Ungethuki. Lokhu kumane kungenxa yokukhishwa kwemikhiqizo eyenziwe ngesikhathi se-ketosis ().

7. Umoya wami uyanuka. Ngenzeni?

Lo mphumela ohlangothini ovamile. Zama ukuphuza amanzi anambitheka ngokwemvelo noma uhlafune ushingamu ongenashukela.

8. Ngezwa ukuthi i-ketosis iyingozi ngokweqile. Ingabe lokhu kuyiqiniso?

Abantu bavame ukudida i-ketosis ne-ketoacidosis. I-Ketoacidosis iyingozi, kepha i-ketosis ekudleni kwe-ketogenic ivame ukuba yinhle kubantu abaphilile. Khuluma nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla okusha.

9. Nginezinkinga zokugaya ukudla nohudo. Ngenzeni?

Lo mphumela ohlangothini ovamile uvame ukudlula ngemuva kwamasonto amathathu kuya kwamane. Uma iqhubeka, zama ukudla imifino ephezulu kakhulu (, 56).

Okubalulekile

Ukudla kwe-ketogenic kungaba kuhle kubantu:

• zikhuluphele ngokweqile
• unesifo sikashukela
• babheke ukwenza ngcono impilo yabo ye-metabolic

Kungahle kungafaneleki kakhulu kubasubathi abasezingeni eliphakeme noma kulabo abafisa ukungeza inani elikhulu lemisipha noma isisindo.

Kungenzeka futhi kungabi okusimeme kuzindlela zokuphila zabanye abantu nezintandokazi zabo. Khuluma nodokotela wakho mayelana nohlelo lwakho lokudla nezinhloso zokunquma ukuthi uhlelo lokudla keto lukufanele yini.

Funda lesi sihloko ngeSpanishi.