I-Ketotarian Iwukudla Okunamafutha Aphezulu, Okusekelwe Ezitshalweni Okuzokwenza Ucabange Kabusha Ngokuya Keto

-Delile

• Kuyini ukudla kwe-Ketotarian?
• Ukulandela kanjani ukudla kwe-Ketotarian?
• Ngabe i-Ketotarian ihlukile yini ekudleni kwe-keto okususelwa ezitshalweni nje?
• Ngubani okufanele azame ukudla kweKetotarian?
• Buyekeza kwe-

Uma ugxume kwi-keto yokudla okuyi-bandwagon, usuvele uyazi ukuthi ukudla okufana nenyama, izinkukhu, ibhotela, amaqanda noshizi kuyisisekelo. Isici esivamile lapho ukuthi zonke lezi ziyimithombo yokudla okusekelwe ezilwaneni. Muva nje, kodwa-ke, sekunokuguquka okusha ngokudla okunemfashini, futhi kubiza ukukuxosha konke okungenhla. Lokhu kubuza lo mbuzo: Ungakulandela yini ukudla okunemifino noma imifino keto?

UWilliam Cole, udokotela oqinisekisiwe osebenzayo, udokotela we-chiropractic, nombhali wencwadi I-Ketotarian: Uhlelo (Kakhulu) Olusekelwe Esitshalweni Lokushisa Amafutha, Ukukhulisa Amandla Akho, Ukuchoboza Izifiso Zakho, kanye Nokuvuvukala Okuzolile, unemicabango ethile nge-Ketotarianism-kangangoba useyiphawulile ngempela.

Kuyini ukudla kwe-Ketotarian?

Ukudla kweKetotarian kuhlanganisa izinzuzo zokudla okususelwa ezitshalweni nalezo zokudla keto. "Kuzalwe ngokuhlangenwe nakho kwami ​​kwezokwelapha okusebenzayo nokubona izingibe ezingaba khona zezindlela abantu abahamba ngazo ezitshalweni noma abalandela ukudla okuvamile kwe-ketogenic," kusho uCole.

Ephepheni, kuzwakala sengathi umshado uphelele njengoMeghan noHarry: Ukudla okune-ketogenic kusebenza ngokugxilisa umzimba wakho umzimba ukuze ushise amanoni esikhundleni se-glucose (aka carbs) njengophethiloli wawo oyinhloko, nokudla okususelwa ezitshalweni sekuyisikhathi eside kugujwa ngenxa yekhono layo lokunciphisa ingozi yesifo esingelapheki. Ukwehla kwesisindo ngaphandle kokudela umsoco nempilo yakho? Kuzwakala kukuhle, akunjalo?

Inkinga eyodwa enkulu uCole ayibona ngokulandela uhlelo lwe-keto oluvamile ukuthi ukudla inyama enkulu, ubisi olunamafutha amaningi, nezinto ezifana nekhofi yebhotela kungadala umonakalo ku-microbiome yakho. (Nakhu okunye ukwehla ekudleni kwe-keto.) Abanye abantu abakwazi ukudiliza inyama engaka (sawubona, izinkinga zesisu), futhi amafutha amaningi agcwele angadala ukuvuvukala kwabanye abantu-abonakale ngendlela yokukhathala , inkungu yobuchopho, noma ubunzima bokwehlisa isisindo (sawubona, umkhuhlane we-keto).

Ukuqeda lokhu kudla okungaba yinkinga nokuya eKetotarian kuyindlela "ehlanzekile" yokungena ku-ketosis, usho kanjalo. U-Cole ubuye aphawule ukuthi ngeke uphuthelwe yinoma yiziphi izinzuzo ezingaba khona izimangalo ezijwayelekile zokudla kwe-keto-okuhlobene kakhulu nokuncipha kwesisindo, naphezu kokunye ukusikisela okunesibindi ukuthi kungaphilisa ngokuyisisekelo yonke inkinga yezempilo.

Ukulandela kanjani ukudla kwe-Ketotarian?

Kuye ngendlela ophila ngayo, kunezindlela ezintathu ezihlanzekile, ezigxile ezitshalweni ongazithatha ukuze ulandele ukudla kwe-Ketotarian, kusho uCole. I-Vegan, inketho evinjelwe kakhulu, ikhuthazwa ngamafutha avela kuma-avocado, iminqumo, uwoyela, amantongomane, imbewu kanye nokhokhonathi. Izinguqulo ze-Vegetarian zengeza amaqanda e-organic, akhuliswe ngamadlelo kanye ne-ghee; kanye ne-pescatarian (aphinde ayibize ngokuthi "imifino," igama elimnandi kakhulu ukulisho), ivumela izinhlanzi ezibanjwe zasendle kanye nokudla kwasolwandle okusha. (PS Nakhu odinga ukukwazi mayelana nokudla okuyi-pescatarian ngokujwayelekile.)

"Lena kuyindlela yokudla esekelwe emuseni," kusho uCole, evuma ngekhanda ekuguquguqukeni kwayo. "Akukona okokuncisha ukudla imfundiso noma ukuthi awunakho okuthile; kumayelana nokudla ukuze uzizwe umuhle." (Nakhu kahle ukuthi kungani ukudla okuvimbelayo kungasebenzi.)

Uma kwenzeka uzibuza: Yebo, ungawathola ngokuphelele wonke amafutha owadingayo ukuze ungene ku-ketosis (okungenani amaphesenti angama-65 amakholori akho) ngamafutha asekelwe ezitshalweni afana nomnqumo, ukwatapheya, namafutha kakhukhunathi, kusho uCole.

Uhlelo lwesampula lwe-vegequarian Ketotarian meal: I-Chia seed pudding enobisi lwe-alimondi, ama-blueberries, kanye nempova yezinyosi kwasekuseni; isitsha se-pesto zoodle esinamafutha we-avocado kanye nohlangothi lwe-avocado "fries" lokudla kwasemini; kanye ne-albacore tuna isaladi ene-grapefruit salsa kanye nesaladi eseceleni egqoke uwoyela we-avocado esidlweni sakusihlwa. (Nabu ubufakazi obuningi bokuthi i-keto esekwe ezitshalweni akudingeki ibe yisicefe.)

Ngabe i-Ketotarian ihlukile yini ekudleni kwe-keto okususelwa ezitshalweni nje?

Isizathu esikhulu sokuthi uKetotarian ahluke kwifomu yemifino noma ye-vegan yeketo ejwayelekile? "Kungukuphila okwengeziwe," kusho uCole, eqaphela isimo semihlahlandlela sesikhashana, esiguquguqukayo. Emavikini ayisishiyagalombili okuqala, uhloselwe ukulandela uhlelo olusekelwe esitshalweni (olunye lwezinketho ezintathu ezingenhla) ukuya ku-T. Ngemva kwalokho, yisikhathi sokuphinda uhlole futhi ukwenze kube ngokwakho ukuze usebenzele umzimba wakho.

Futhi, u-Cole uhlinzeka ngendawo yokukhetha-yakho-yakho-yokuzidela. Ngemuva komnyango wokuqala, hlala ku-ketosis isikhathi eside (uCole ancoma kuphela labo abanezinkinga zemizwa noma ukumelana ne-insulin); umnyango wesibili, thatha indlela ye-Ketotarian ejikelezayo (lapho ulandela khona i-keto esekwe ezitshalweni izinsuku ezine noma ezinhlanu ngesonto, futhi ulinganise i-carbs yakho-cabanga: ubhatata nobhanana-ezinye izinsuku ezimbili kuya kwezintathu); noma umnyango wesithathu, landela lokho akubiza ngokuthi ukudla kwe-Ketotarian yesizini (ukudla okune-ketogenic ebusika, nezithelo eziningi ezintsha nemifino enesitashi ehlobo).

Inketho ye-cyclical iwuhlelo lokudla lwe-Ketotarian aluncoma kakhulu ngoba lunikeza ukuhlukahluka kakhulu nokuguquguquka. Ngale ndlela, "uma ufuna leyo smoothie noma lawo mafrikhi amazambane, yiphathe; bese ubuyela ku-ketosis ngosuku olulandelayo," usho kanje. Nokho, phawula ukuthi leli khono lokungena nokuphuma ku-ketosis ngokushesha liyinto okufanele uqeqeshe umzimba wakho ukuba uyenze, yingakho i-newbie keto dieters (i-Ketotarian, noma yendabuko) kufanele ilinde amasonto ambalwa ngaphambi kokukhetha ukuhamba ngebhayisikili ye-carb. (Okuhlobene: Umhlahlandlela Wabaqalayo Wokuhamba Ngebhayisikili Carb)

Ngubani okufanele azame ukudla kweKetotarian?

Uma ubulokhu ufuna ukubona ukuthi yonke i-keto diet hoopla imayelana nani kodwa phila impilo yemifino noma ye-vegan (noma nje awuthandi umqondo wokudla inani elikhulu lemikhiqizo yezilwane), le kungaba yindlela yakho. Futhi, izazi ze-gripe dietitian ezine-keto ukususa kwayo imisoco eminingi ebalulekile ngenxa yokuvinjelwa kwayo imifino enesitashi nezithelo-inkinga elungiswa ngokuthatha i-cyclical Ketotarian uma usuphumelele amaviki ayisishiyagalombili.

UCole uncoma ukuthi uyinikeze isikhathi sokusebenza kulawo masonto ayisishiyagalombili okuqala, "ukuze nje uzame futhi ubone ukuthi uzizwa kanjani," esho. Ngemuva kokuthi lezo zinyanga ezimbili seziphelile futhi wakha ukuguquguquka komzimba (okusho ikhono lokushintsha phakathi kwamafutha avuthayo noshukela ovuthayo), ungaqala kancane kancane ukwengeza ezinhlobonhlobo ezinjengalezo zithelo nemifino enesitashi, kanye nenyama enempilo efana inyama yenkukhu yenkomo eyondliwe notshani, uma ufuna-ngenkathi usaqhubeka nokutshala izitshalo isikhathi esiningi. Njengoba lokhu kungemva kokuba usufake amasonto ayisishiyagalombili okudla okuqinile, lokhu akusabhekwa njenge-keto-ish, kodwa kunalokho nje ukudla okunempilo, ikakhulukazi okusekelwe ezitshalweni.

Uma usuvele ucabanga i-keto futhi ufuna ukuyizama, ungesabi ukuzama izindlela ezahlukahlukene zokudla ezitshalwe ezitshalweni (uCole uncoma imikhiqizo enothileyo ye-soy efana ne-tempeh yamaprotheni), bese ulungisa uhlelo lwakho lokudla lwe-Ketotarian ngokuya umzimba wakho. Futhi khumbula: Umehluko omkhulu phakathi kokulandela i-keto yemifino noma i-vegan kuqhathaniswa necebo le-Ketotarian ukuthi owokugcina unamandla okuqhubeka isikhathi eside. "Abantu abadingi imithetho eningi yokudla ngendlela nje," kusho uCole. "Mane wondle umzimba wakho ngezinto ezinhle ubone ukuthi uzizwa kanjani."

Buyekeza kwe-