Uhlelo Lokudla LCHF: Umhlahlandlela Wabaqalayo Oningiliziwe

-Delile

• Kuyini Ukudla Kwe-LCHF?
• Ngabe i-LCHF Diet ifana neKetogenic Diet noma i-Atkins Diet?
• Ukudla kwe-LCHF Kungakusiza Ukwehlisa Isisindo
• Ukudla Kwe-LCHF Kungazuzisa Izimo Eziningana Zezempilo
• Isifo sikashukela
• Izifo Ze-Neurological
• Isifo senhliziyo
• Ukudla Okufanele Kugwenywe
• Ukudla Okudliwayo
• Uhlelo Lokudla Lwesampula lwe-LCHF lweviki elilodwa
• Imiphumela engemihle nokuwa kwangaphansi kokudla
• Okusemqoka

Ukudla okuphansi kwe-carb kungasiza ekunciphiseni isisindo futhi kuxhunyaniswa nenani elikhulayo lezinzuzo zezempilo.

Ukuncipha kwe-carb kungathinta kahle labo abanezinkinga ezahlukahlukene zezempilo, kufaka phakathi uhlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo, induna, i-PCOS nesifo se-Alzheimer's ().

Ngalezi zizathu, ukudla okune-carb ephansi sekuthandwa kakhulu phakathi kwalabo abafuna ukuthuthukisa impilo yabo futhi banciphise isisindo.

I-carb ephansi, uhlelo lokudla okunamafutha amaningi, noma ukudla kwe-LCHF, kukhuthazwa njengendlela enempilo nephephile yokwehlisa isisindo.

Lo mbhalo ubuyekeza konke odinga ukukwazi mayelana nokudla kwe-LCHF, kufaka phakathi izinzuzo ezingaba khona zezempilo kanye nezithiyo, ukudla okumele ukudle nokugwema kanye nohlelo lokudla lwesampula.

Kuyini Ukudla Kwe-LCHF?

Ukudla kwe-LCHF kuyisikhathi sesambulela sokudla amapulani anciphisa ama-carbs futhi andise amafutha.

Ukudla kwe-LCHF kunama-carbohydrate amancane, kunamafutha aphezulu futhi kunamaprotheni amaphakathi.

Le ndlela yokudla kwesinye isikhathi ibizwa ngokuthi yi "Banting Diet" noma kumane kuthiwe "Banting" ngemuva kukaWilliam Banting, indoda yaseBrithani eyenze yathandwa kakhulu ngemuva kokulahla isisindo esikhulu.

Uhlelo lokudla lugcizelela ukudla okuphelele, okungasetshenziswanga njengezinhlanzi, amaqanda, imifino ephansi ye-carb namantongomane futhi kudikibala izinto ezicutshungulwe kakhulu, ezihlanganisiwe.

Kungezwe ushukela nokudla okunesitashi njengesinkwa, ipasta, amazambane nelayisi.

Ukudla kwe-LCHF akunazo izindinganiso ezicacile zamaphesenti ama-macronutrient ngoba kungaphezulu kokushintsha kwendlela yokuphila.

Izincomo zansuku zonke ze-carb kulokhu kudla zingasukela ngaphansi kwama-gramu angama-20 kuze kufike ku-100 amagremu.

Kodwa-ke, ngisho nalabo abadla ngaphezu kuka-100 amagremu ama-carbs ngosuku bangakulandela ukudla futhi bakhuthazwe yimigomo yayo, njengoba kungenziwa kube ngokwakho ukuhlangabezana nezidingo zomuntu ngamunye.

Ukudla kwe-LCHF kuphansi kuma-carbs, kunamafutha amaningi futhi kunamaprotheni amaphakathi. Ukudla kungenziwa kube ngokwakho ukuhlangabezana nezidingo zomuntu ngamunye.

Ngabe i-LCHF Diet ifana neKetogenic Diet noma i-Atkins Diet?

Ukudla kwe-Atkins nokudla kwe-ketogenic yizidlo ezisezingeni eliphansi eziwela ngaphansi kwesambulela se-LCHF.

Ezinye izinhlobo zokudla kwe-LCHF zibeke imikhawulo enanini lama-carbs ongalidla.

Isibonelo, ukudla okujwayelekile kwe-ketogenic ngokuvamile kuqukethe amafutha angama-75%, amaprotheni angama-20% kanye ne-5% kuphela yama-carbs ukuze kufinyelelwe ku-ketosis, isimo lapho umzimba ushintshela emafutheni avuthayo wamandla esikhundleni se-carbohydrate ().

Ukuqala ukulahleka kwesisindo, isigaba sokungeniswa samasonto amabili sokudla kwe-Atkins sivumela kuphela amagremu angama-20 ama-carbs ngosuku. Ngemuva kwalesi sigaba, ama-dieters angangeza kancane kuma-carbohydrate amaningi.

Ngenkathi lezi zinhlobo ze-carb ephansi, ukudla okunamafutha amaningi kunemingcele, noma ngubani angasebenzisa imigomo ye-LCHF ngaphandle kokulandela imihlahlandlela ethile.

Ukuphila impilo ye-LCHF ngaphandle kokulandela imihlahlandlela ebekiwe kusengazuzisa labo abafuna ukuguquguquka ngenani lama-carbs abangawadla.

Isibonelo, abanye abantu bangathola impumelelo kuphela lapho banciphisa ukudla kwabo kwe-carb kuya ngaphansi kwama-gramu angama-50 ngosuku, kanti abanye bangenza kahle badla amagremu ayi-100 ngosuku.

Njengoba ukudla kwe-LCHF kungashintshashintsha, kungaba lula kakhulu ukulandela kunezinhlelo eziningi ezisetshenziswe njenge-ketogenic noma i-Atkins.

Indlela yokuphila ye-LCHF ikhuthaza ukunciphisa inani lama-carbs owadlayo futhi uwafaka esikhundleni samafutha. Ukudla kwe-ketogenic kanye nokudla kwe-Atkins yizinhlobo zokudla kwe-LCHF.

Ukudla kwe-LCHF Kungakusiza Ukwehlisa Isisindo

Izifundo eziningi zikhombisile ukuthi ukudla okune-carb ephansi, okunamafutha amaningi kuyindlela ephumelelayo yokukhuthaza ukwehla kwesisindo (,,).

Basiza abantu ukuthi bachithe amakhilogremu ngokucindezela isifiso sokudla, ukwenza ngcono ukuzwela kwe-insulin, ukukhuphula ukudla kwamaprotheni nokwandisa ukulahleka kwamafutha (,).

Ukudla kwe-LCHF kutholakale ukukhuthaza ukulahleka kwamafutha, ikakhulukazi endaweni yesisu.

Ukuba namafutha amaningi esiswini, ikakhulukazi azungeze izitho, kungakhuphula ubungozi bezimo ezifana nesifo senhliziyo, isifo sikashukela kanye nomdlavuza othile (,).

Ucwaningo oluthile lwathola ukuthi abantu abadala abakhuluphele abadle i-carb ephansi, ukudla okunamafutha aphezulu amasonto ayi-16 balahlekelwe amafutha omzimba amaningi, ikakhulukazi esiswini, uma kuqhathaniswa nalabo abalandela ukudla okunamafutha amancane ().

Ukudla kwe-LCHF akugcini nje ngokwandisa ukulahleka kwamafutha kwesikhashana, kusiza futhi nokugcina isisindo sikude.

Ukubuyekezwa kukhombisile ukuthi abantu abalandela izidlo eziphansi kakhulu ze-carb ezingaphansi kwama-50 gramu we-carbs ngosuku bathola ukuncipha okukhulu kwesikhathi eside kwesisindo kunabantu abalandela ukudla okunamafutha aphansi ().

Olunye ucwaningo lukhombisile ukuthi ama-88% wababambiqhaza abalandela ukudla kwe-ketogenic balahlekelwe ngaphezu kwe-10% yesisindo sabo sokuqala futhi bakugcina unyaka owodwa ().

Ukudla kwe-LCHF kungaba yithuluzi eliwusizo ikakhulukazi kulabo abanezinhloso zokwehlisa isisindo ezonakaliswe izifiso ezinamandla zama-carbohydrate.

Ucwaningo oluthile lwathola ukuthi ababambiqhaza abalandela i-carb ephansi kakhulu, ukudla okunamafutha aphezulu babenezifiso ezimbalwa kakhulu ze-carbs ne-starch, uma kuqhathaniswa nabahlanganyeli abalandela ukudla okunamafutha aphansi.

Ngaphezu kwalokho, ababambiqhaza abalandela i-carb ephansi kakhulu, ukudla okunamafutha amaningi kunciphise kakhulu ukulamba okubikiwe ().

Ukulandela ukudla kwe-LCHF kuyindlela ephumelelayo yokulahlekelwa ngamafutha omzimba, ukunciphisa izifiso ze-carb nokunciphisa indlala yonke.

Ukudla Kwe-LCHF Kungazuzisa Izimo Eziningana Zezempilo

Ukusika ama-carbs nokwandisa amafutha okudla kungathuthukisa impilo ngezindlela eziningi, kufaka phakathi ukukhuthaza ukunciphisa umzimba nokunciphisa amafutha omzimba.

Ucwaningo lukhombisa ukuthi ukudla kwe-LCHF kusiza nezimo eziningi zezempilo kubandakanya nesifo sikashukela, isifo senhliziyo nezimo zemizwa ezifana nesifo i-Alzheimer's.

Isifo sikashukela

Ucwaningo lwabantu abadala abakhuluphele abanesifo sikashukela sohlobo lwe-2 luthole ukuthi i-carb ephansi kakhulu, ukudla okunamafutha amaningi kuholele ekwenyukeni okukhulu ekulawuleni ushukela wegazi kanye nokwehla okukhulu kwemithi yesifo sikashukela kunokudla okune-carb ephezulu ().

Olunye ucwaningo kwabahlanganyeli abakhuluphele abanesifo sikashukela sohlobo lwe-2 lubonise ukuthi ukulandela ukudla kwe-ketogenic amasonto angama-24 kuholele ekwehlisweni okukhulu kwamazinga kashukela egazini kanye nokwehla kwesidingo semithi kashukela egazini.

Ngaphezu kwalokho, abanye babahlanganyeli ababelwe ukudla kwe-ketogenic bakwazile ukuyeka imishanguzo yabo yesifo sikashukela ngokuphelele ().

Izifo Ze-Neurological

Ukudla okune-ketogenic sekuyisikhathi eside kusetshenziswa njengokwelashwa kwemvelo kwesifo sokuwa, okuyisifo sezinzwa esibonakala ngokuquleka okuphindayo ().

Ucwaningo lukhombisa ukuthi izidlo ze-LCHF zingadlala indima yezokwelapha kwezinye izifo zemizwa, kufaka phakathi isifo i-Alzheimer's.

Isibonelo, ucwaningo oluthile lubonise ukuthi ukudla kwe-ketogenic kuholele ekusebenzeni okuthuthukile kokuqonda ezigulini ezinesifo i-Alzheimer's ().

Futhi, ukudla okuphezulu kuma-carbs asetshenzisiwe kanye noshukela kuye kwaxhunyaniswa nengozi eyengeziwe yokwehla kwengqondo, kanti i-carb ephansi, ukudla okunamafutha aphezulu kubonakala kuthuthukisa ukusebenza kwengqondo (,).

Isifo senhliziyo

Ukudla kwe-LCHF kungasiza ekwehliseni amafutha omzimba, ukuvuvukala okuphansi futhi kuthuthukise omaka igazi abahlobene nesifo senhliziyo.

Ucwaningo kubantu abadala abangama-55 abakhuluphele luthole ukuthi ukulandela ukudla kwe-LCHF amasonto ayi-12 kunciphise ama-triglycerides, kuthuthukisa i-cholesterol ye-HDL kanye namazinga anciphise amaprotheni asebenza nge-C, umaka wokuvuvukala oxhumene nesifo senhliziyo ().

Ukudla kwe-LCHF nakho kukhonjisiwe ukuthi kunciphisa umfutho wegazi, kwehlisa ushukela wegazi, kwehlise i-cholesterol ye-LDL futhi kukhuthaze ukwehla kwesisindo, konke lokho kungasiza ukunciphisa ubungozi besifo senhliziyo ().

Ukudla kwe-LCHF kungazuzisa labo abanesifo senhliziyo, isifo sikashukela nezimo zemizwa ezifana nesithuthwane kanye nesifo i-Alzheimer's.

Ukudla Okufanele Kugwenywe

Uma ulandela ukudla kwe-LCHF, kubalulekile ukunciphisa ukudla kwakho kokudla okuphezulu kuma-carbs.

Nalu uhlu lwezinto okufanele zikhawulelwe:

• Izinhlamvu nezitashi: Izinkwa, izimpahla ezibhakiwe, ilayisi, ipasta, okusanhlamvu, njll.
• Iziphuzo ezinoshukela: Isoda, ujusi, itiye elimnandi, ama-smoothies, iziphuzo zemidlalo, ubisi lukashokoledi, njll.
• Ama-sweeteners: Ushukela, uju, i-agave, isiraphu ye-maple, njll.
• Imifino enesitashi: Amazambane, ubhatata, isikwashi sasebusika, ama-beet, uphizi, njll.
• Izithelo: Izithelo kufanele zikhawulelwe, kepha kudla izingxenyana ezincane zamajikijolo kuyakhuthazwa.
• Iziphuzo ezidakayo: Ubhiya, ama-cocktails ahlanganiswe noshukela newayini kuphakeme kuma-carbohydrate.
• Izinto ezinamafutha aphansi nokudla: Izinto ezibhalwe ukuthi “ukudla,” “amafutha aphansi” noma “ukukhanya” zivame ukuba noshukela omningi.
• Ukudla okusetshenzwe kakhulu: Kuncishiswa ukukhawulela ukudla okuhlanganisiwe nokwanda okuphelele, okungasetshenziswanga.

Yize ukudla okungenhla kufanele kwehliswe kunoma yikuphi ukudla kwe-LCHF, inani lama-carbs adliwe ngosuku liyahlukahluka kuye ngohlobo lokudla okulandelayo.

Isibonelo, umuntu olandela ukudla kwe-ketogenic kumele abe lukhuni ekuqedeni imithombo ye-carb ukuze afinyelele ku-ketosis, kuyilapho umuntu olandela ukudla okulinganiselwe kwe-LCHF ezoba nenkululeko ethe xaxa ngokukhetha kwakhe i-carbohydrate.

Ukudla okunama-carbohydrate amaningi, njengesinkwa, ipasta, imifino enesitashi neziphuzo ezinoshukela, kufanele kuvinjelwe lapho ulandela uhlelo lokudla lwe-LCHF.

Ukudla Okudliwayo

Noma yiluphi uhlobo lokudla kwe-LCHF kugcizelela ukudla okunamafutha amaningi kanye nama-carbohydrate amancane.

Ukudla okunomusa kwe-LCHF kufaka:

• Amaqanda: Amaqanda aphezulu emafutheni aphilile futhi empeleni ukudla okungenawo i-carb.
• Amafutha: Amafutha omnqumo, uwoyela kakhukhunathi namafutha we-avocado yizinqumo ezinempilo.
• Inhlanzi: Zonke izinhlanzi, kepha ikakhulukazi lezo ezinamafutha amaningi njenge-salmon, ama-sardine ne-trout.
• Inyama nezinkukhu: Inyama ebomvu, inkukhu, inyamazane, i-turkey, njll.
• Ubisi olunamafutha agcwele: Ukhilimu, i-yogurt egcwele i-fat egcwele, ibhotela, ushizi, njll.
• Imifino engekho isitashi: Imifino, i-broccoli, ukholifulawa, upelepele, amakhowe, njll.
• Ukotapeya: Lezi zithelo ezinamafutha aphezulu ziyahlukahluka futhi zimnandi.
• Amajikijolo: Amajikijolo afana nama-blueberries, amajikijolo, ama-raspberries nama-strawberry angajatshulelwa ngokulinganisela.
• Amantongomane nembewu: Ama-alimondi, ama-walnuts, amantongomane ama-macadamia, imbewu yamathanga, njll.
• Ama-Condiment: Amakhambi amasha, upelepele, izinongo, njll.

Ukungeza imifino engeyona yesitashi ekudleni okuningi kanye nokudla okulula kungakhuphula i-antioxidant kanye ne-fiber, konke ngenkathi kufakwa umbala nokugoqa epuletini lakho.

Ukugxila kuzithako ezintsha, ezintsha, ukuzama izindlela zokupheka ezintsha nokuhlela ukudla ngaphambi kwesikhathi kungakusiza ukuthi uhlale emzileni futhi uvimbele isithukuthezi.

Ukudla okulungele i-LCHF kufaka phakathi amaqanda, inyama, inhlanzi enamafutha, ukwatapheya, amantongomane, imifino engenasitashi namafutha anempilo.

Uhlelo Lokudla Lwesampula lwe-LCHF lweviki elilodwa

Imenyu elandelayo ingasiza ukukusethela impumelelo lapho uqala ukudla kwe-LCHF.

Okuqukethwe kwe-carbohydrate ekudleni kuyahlukahluka ukuthola i-LCHF dieters enenkululeko.

UMsombuluko

• Ukudla kwasekuseni: Amaqanda amabili aphelele anesipinashi kanye ne-broccoli asuswe emafutheni kakhukhunathi.
• Isidlo sasemini: Isaladi le-tuna elenziwe nge-avocado ephihliwe phezu kombhede wemifino engeyona yesitashi.
• Isidlo sakusihlwa: I-salmon ephekwe ngebhotela enikezwa ngamahlumela aseBrussels.

NgoLwesibili

• Ukudla kwasekuseni: I-yogurt egcwele i-fat egcwele u-strawberry osikiwe, ukhukhunathi ongenashukela nembewu yamathanga.
• Isidlo sasemini: I-burger yaseTurkey egcwele ushizi we-cheddar onikezwe ngemifino enqunyiwe engeyona isitashi.
• Isidlo sakusihlwa: I-steak ngopelepele obomvu osikiwe.

NgoLwesithathu

• Ukudla kwasekuseni: Ukunyakaziswa okwenziwe ngobisi lukakhukhunathi olungenashukela, amajikijolo, ibhotela lamantongomane kanye ne-protein powder engenashukela.
• Isidlo sasemini: Imfanzi eyosiwe ikhonzwa ngotamatisi kanye ne-mozzarella skewers.
• Isidlo sakusihlwa: Ama-noodle eZucchini aphonswe ku-pesto enama-meatballs enkukhu.

ULwesine

• Ukudla kwasekuseni: Usikiwe ukwatapheya namaqanda amabili othosiwe emafutheni kakhukhunathi.
• Isidlo sasemini: I-curry yenkukhu eyenziwe ngokhilimu kanye nemifino engekho isitashi.
• Isidlo sakusihlwa: I-pizza ye-cauliflower crust enemifino non-starchy noshizi.

ULwesihlanu

• Ukudla kwasekuseni: Isipinashi, u-anyanisi kanye ne-cheddar frittata.
• Isidlo sasemini: Inkukhu nesobho semifino.
• Isidlo sakusihlwa: Isitshalo seqanda lasagna.

NgoMgqibelo

• Ukudla kwasekuseni: I-Blackberry, ibhotela le-cashew kanye ne-coconut protein smoothie.
• Isidlo sasemini: Ama-rolls, ama-Turkey, ukwatapheya kanye noshizi akhonzwa nabaqhekezi befilakisi.
• Isidlo sakusihlwa: UTrout wakhonza nokholifulawa othosiwe.

NgeSonto

• Ukudla kwasekuseni: Amakhowe, i-feta ne-kale omelet.
• Isidlo sasemini: Inkukhu yebele efakwe ushizi wezimbuzi no-anyanisi we-caramelized.
• Isidlo sakusihlwa: Isaladi elikhulu eliluhlaza elifakwe ukotapeya osikiwe, imfanzi kanye nembewu yethanga.

AmaCarbs angancishiswa noma engezwe ngokuya ngemigomo yakho yempilo kanye nokwehlisa isisindo.

Kunezindlela zokupheka ezingenakubalwa ezinama-carb aphansi, anamafutha amaningi ongazama ngazo, ukuze uhlale uthokozela isidlo esisha, esihlwabusayo noma okulula.

Ungajabulela izindlela zokupheka eziningi ezinempilo ngenkathi ulandela ukudla kwe-LCHF.

Imiphumela engemihle nokuwa kwangaphansi kokudla

Ngenkathi ubufakazi buxhumanisa izinzuzo eziningi zezempilo nokudla kwe-LCHF, kunezinkinga ezithile.

Izinguqulo ezeqisa ngokwedlulele njengokudla kwe-ketogenic azifanele izingane, intsha kanye nabesifazane abakhulelwe noma abancelisayo, ngaphandle kwalapho kusetshenziswa ekwelapheni ukwelashwa.

Abantu abanesifo sikashukela noma izimo zempilo njengezifo zezinso, isibindi noma amanyikwe kufanele bakhulume nodokotela wabo ngaphambi kokuqala ukudla kwe-LCHF.

Yize ezinye izifundo zikhombisa ukuthi ukudla kwe-LCHF kungakhuphula ukusebenza kwezemidlalo kwezinye izimo, kungahle kungalungeli abagijimi abasezingeni eliphakeme, ngoba kungaphazamisa ukusebenza kwezemidlalo emazingeni wokuncintisana (,).

Ngokwengeziwe, ukudla kwe-LCHF kungahle kungalungeli abantu abazwela ngokweqile ku-cholesterol yokudla, okuvame ukubizwa ngokuthi "abaphenduli be-hyper" ().

Ukudla kwe-LCHF kuvame ukubekezelelwa kahle kepha kungadala imiphumela emibi kwabanye abantu, ikakhulukazi endabeni yokudla okune-carb ephansi kakhulu njengokudla kwe-ketogenic.

Imiphumela emibi ingafaka ():

• Isicanucanu
• Ukuqunjelwa
• Uhudo
• Ubuthakathaka
• Ukuphathwa ikhanda
• Ukukhathala
• Amajaqamba emisipha
• Isiyezi
• Ukuqwasha

Ukuqunjelwa kuyinkinga ejwayelekile lapho uqala ukudla kwe-LCHF futhi kubangelwa ukuntuleka kwe-fiber.

Ukugwema ukuqunjelwa, qiniseka ukufaka imifino eningi engeyona eye-starch ekudleni kwakho, kufaka phakathi imifino, i-broccoli, ukholifulawa, amahlumela we-Brussel, upelepele, i-asparagus nesilimo esidliwayo esinamagatsha anamanzi.

Ukudla kwe-LCHF kungahle kungafaneli abesifazane abakhulelwe, izingane kanye nabantu abanezimo ezithile zezokwelapha. Uma ungaqiniseki ukuthi ukudla kwe-LCHF kuyisinqumo esifanele kuwe, funa iseluleko kudokotela wakho.

Okusemqoka

Ukudla kwe-LCHF kuyindlela yokudla egxile ekwehliseni ama-carbs nokufaka amafutha anempilo esikhundleni sawo.

Ukudla kwe-ketogenic kanye nokudla kwe-Atkins kuyizibonelo zokudla kwe-LCHF.

Ukulandela ukudla kwe-LCHF kungasiza ekunciphiseni isisindo, kuqinise ushukela wegazi, kuthuthukise ukusebenza kwengqondo nokunciphisa ubungozi besifo senhliziyo.

Futhi, ukudla kwe-LCHF kunemisebenzi ehlukahlukene futhi kungashintshwa ukuze kuhlangatshezwe nezintandokazi zakho.

Noma ngabe ufuna ukulahlekelwa ngamafutha omzimba, ulwe nezifiso zoshukela noma uthuthukise ukulawula ushukela egazini, ukuguqula indlela yokuphila ye-LCHF kuyindlela enhle yokufinyelela izinhloso zakho.