Uke Wezwa Nge-Lazy Keto?

-Delile

• Kuyini "i-lazy keto" futhi uyenza kanjani?
• Ingabe i-keto yobuvila iphilile?
• Lazy Keto Vs. Keto ongcolile
• Buyekeza kwe-

Enye yezinto ezingezinhle ekudleni okunamafutha amaningi, ne-low-carb ketogenic ukuthi ungakanani umsebenzi wokulungiselela nesikhathi ongathatha. Uma uke wafuna ukuyizama kodwa wazizwa ukhungethwe yiwo wonke umkhondo wokulandela ngomkhondo, i-twist entsha ebizwa ngokuthi i-lazy keto—olunye uhlobo lokudla kwe-keto—kungaba ithikithi lakho.

Kule nguqulo ye-keto, ubala imacro eyodwa kuphela. "Kugxile ekuvinjweni kwama-carbohydrate hhayi okunye," kusho uRobert Santos-Prowse, R.D.N., isazi sokudla emitholampilo nombhali wezincwadi. Ukudla Kwe-Ketogenic Mediterranean futhi Ukudla Okujikelezayo Ketogenic.

Kuyini "i-lazy keto" futhi uyenza kanjani?

Ikakhulukazi, isimiso sakho esiqondisayo ku-keto evilaphayo ukudla okungaphansi kwamagremu angama-20-30 wama-carbohydrate ngosuku. (Wonke umuntu unomkhawulo ohlukile ngaphambi kokuba umzimba wakhe ungene ku-ketosis, ngakho-ke lapho kungena khona ibanga, kusho uSantos-Prowse.)

Indlela yokwenza i-keto yobuvila ukulanda uhlelo lokusebenza lokulandelela i-macro, njenge-MyFitnessPal, futhi ulandelele ama-carbs akho — kodwa ukhohlwe ngamafutha, amaprotheni, noma ama-calories. Eqinisweni, uma unamathela kububanzi obungamagremu angama-20-30, ungalandelela kalula ama-carbohydrate akho ekhanda lakho noma ephepheni uma ufuna. (Okuhlobene: 12 Ukudla okunempilo okunamafutha aphezulu Keto Ukudla Wonke Umuntu Okufanele Adle)

Ingabe i-keto yobuvila iphilile?

Futhi ngenkathi amadokhumenti amaningi nezazi zokudla okunomsoco kungahambisani ne-keto (noma okungenani uhlobo lwendabuko lwe-keto diet), uSusan Wolver, MD, onguprofesa wezokwelapha eVirginia Commonwealth University oqinisekiswe yibhodi emuthini wokukhuluphala, empeleni uncoma "ubuvila "Inguqulo ye-keto kuzo zonke iziguli zakhe ezinciphisa isisindo.

"Uhlelo oluhle kakhulu lokudla uhlelo [ozokwazi] ukunamathela kulo," kusho uDkt Wolver. Njengalokhu, ucabanga ukuthi ukudla okuvamile kwe-ketogenic "kungumsebenzi omningi okungenzeka ukuthi awudingekile." Uma ugcina ama-carbs akho ephansi, kungenzeka ube se-ketosis, uyaphawula.

Kuzwakala kunengqondo ngokuphelele futhi kuyenzeka, akunjalo? Awusenakukhathazeka ngokuthi yimaphi amaphesenti amakhalori akho avela kumafutha kanye nezinombolo ezinciphayo lapho ungathanda ukumane udle ukwatapheya wakho ngokuthula? Mhlawumbe, kodwa kukhona catch. Inkinga ngenguqulo yobuvila ye-keto ukuthi abantu sebeqalile ukuyisebenzisa ngokushintshana ne-"keto engcolile", kusho uSantos-Prowse. I-keto engcolile enye indlela yokudla athi ingaba nemiphumela emibi ngoba empeleni ayidingi ukuqondiswa kokudla okungenampilo. (Okwengeziwe ngalokho lapha: Uyini Umehluko Phakathi Kwe-Keto Ehlanzekile Ne-Dirty Keto?)

Ku-keto engcolile, ukubala i-carb kuwukuphela komthetho, futhi-kodwa akuvimbeli kangako, ngaphandle kokugxila ekudleni okuphelele, ukudla okunomsoco. Incwadi yakamuva ebizwa Ungcolile, Lazy Keto, lapho umbhali uStephanie Laska abelana khona ngokuthi wehlise kanjani amakhilogremu angu-140 ekudleni, ukhuthaza ukudla noma yikuphi ukudla okuthandayo ukunciphisa umzimba — inqobo nje uma kuyi-carb ephansi. Incwadi yokulandela evela eLaska ize yabelane ngomhlahlandlela wayo ongcolile we-keto wokudla okusheshayo.

"Enye yezinzuzo ezinkulu ekudleni kwe-ketogenic ukuthi izophoqelela umuntu ukuthi azimisele kakhulu ngobudlelwano bakhe nokudla, ngoba kufanele babheke amalebula ezithako, bacabangele umthombo wokudla, futhi mhlawumbe bapheke kakhulu," Uthena. "Uma wenza i-keto yobuvila, engcolile, awutholi leyo nzuzo ethile."

Empeleni, inkinga yendlela 'engcolile' ukuthi ayiphikisani nalokho okudliwayo keto okuhloselwe ukukwenza. "Awuzange uqondise amaphethini akho nemikhuba yakho ngokudla — usanda kuthengisa uhlobo oluthile lokudla okungenamsoco ngolunye," kusho uSantos-Prowse.

Lazy Keto Vs. Keto ongcolile

Kodwa kunomehluko omkhulu phakathi kwe-keto evilaphayo nengcolile, kuphawula uDkt. Wolver, "oncoma ngokuphelele indlela yokudla okuphelele". Kungakho zonke izinto ezihlanganisiwe ze-keto ezishaya amashalofu ezitolo, ngenkathi zilungele ingcosana, akuyona into enhle, usho kanjalo.

"Ngikhathazeke kakhulu ngayo yonke imikhiqizo yama-keto esitolo sami," kusho uDkt Wolver. "Sekuqala ukuzwakala kakhulu njengobuhlanya obunamafutha amancane, lapho saqhamuka nayo yonke le mikhiqizo engenamafutha futhi abantu bacabanga ukuthi bangadla konke abakufunayo."

Nakuba i-Santos-Prowse ngokuvamile ingancomi icebo elivilaphayo, uthi ingaba inketho ewusizo ezimweni ezifana nokuhamba lapho ungeke ukwazi ukwenza ukukhetha okuhle kakhulu kokudla noma ukufinyelela ekhishini.

Uma kunjalo, uma kuziwa ekuphekeni kwe-keto evilaphayo, weluleka ngokudla okumbalwa okulula okungacutshungulwanga: amaqanda abilisiwe, amaphakheji kashizi we-single-serve, nama-avocados, angatholakala kalula esitolo (kanye. imvamisa, ngisho nesiteshi sikaphethiloli silula manje) uma usendleleni. (Okuhlobene: Izithasiselo ezihamba phambili ze-Keto ongazithatha uma ulandela ukudla okunamafutha aphezulu)

Iphuzu eliyinhloko? Vele ungavumeli igama elithi "ubuvila" liqhubekele endleleni osebenza ngayo kukho konke ukudla. Indlela yokulandela umkhondo ilula, yebo, kepha ukulandela i-keto enobuvila kusadinga ukuzibophezela ekushintsheni indlela yakho yonke yokudla-futhi lokho kudlulela ngaphezu koku-oda i-burger yakho ngaphandle kwebhan.

Buyekeza kwe-