Uyini Umehluko Phakathi Kokudla kwe-Paleo ne-Keto?

-Delile

• Kuyini ukudla kwe-paleo?
• Kuyini ukudla kwe-keto?
• Lezi zidlo zinokufana okuningi
• Kokubili kugcizelela ukudla okuphelele
• Kokubili kususa okusanhlamvu nemidumba
• Kokubili kuqeda ushukela ongeziwe
• Kokubili kugcizelela amafutha anempilo
• Kokubili kungasebenza ekulahlekelweni kwesisindo
• UPaleo ugxila kakhulu emibonweni ngenkathi i-keto igxile kuma-macronutrients
• I-Paleo Ivumela Ama-Carbs Aphelele
• I-Keto ivumela ubisi nokunye ukudla kwesoya
• Yikuphi Okunempilo?
• Okubalulekile

Namuhla, ungacindezelwa kanzima ukuthi ufunde umagazini wezempilo noma ungene kunoma yikuphi ukuzivocavoca umzimba ngaphandle kokuzwa okuthile ngokudla kwe-paleo ne-ketogenic.

Abantu abaningi balandela lezi zidlo ngoba bafuna ukunciphisa umzimba noma ukuthuthukisa impilo yabo yonke. Kepha njengoba zombili izidlo zithandwa kangaka, ungahle uzibuze ukuthi zehluke kanjani.

Nakhu ukuqhathanisa okuningiliziwe kokudla kwe-paleo ne-keto, kufaka phakathi okuhamba phambili.

Kuyini ukudla kwe-paleo?

Ukudla kwe-paleo, kwesinye isikhathi okubizwa ngokuthi "yi-caveman diet," kusekelwe esimisweni sokuthi ukudla ukudla okwakutholakala kubantu bokuqala kuzothuthukisa impilo enhle.

Omunye wemibono eyisisekelo ngemuva kokudla kwe-paleo ukuthi izinhlelo zesimanje zokudla, izindlela zokukhiqiza nezokucubungula ziyalimaza impilo yomuntu.

Ngakho-ke, uma ulungisa isitayela sakho sokudla ulingise lokho kwe-Paleolithic hunter-collectors, uzokweseka kangcono umsebenzi wemvelo womzimba wakho, uthuthukise ukugaya kanye nempilo.

UPaleo uqeda okusanhlamvu, okusanhlamvu, ushukela osetshenzisiwe kanye nemithombo eminingi yobisi.

Ukudla okuyinhloko okuvunyelwe ekudleni kwe-paleo kufaka:

• Inyama nenhlanzi
• Amaqanda
• Amantongomane nembewu
• Izithelo
• Imifino - ngaphandle kommbila, okuwuhlamvu
• Amafutha akhethiwe namafutha, njengamafutha kakhukhunathi, amafutha omnqumo, uwoyela we-avocado, isinqumelo, i-tallow, i-ghee / ibhotela
• Ama-sweeteners acutshungulwe kancane, afaka uju oluhlaza, isiraphu ye-maple, ushukela kakhukhunathi, i-stevia eluhlaza

Kwabaningi, i-paleo imane ingaphezu kokudla nje.

Kukhona futhi ukugxila okuqinile emikhubeni yokuphila, umthelela wezemvelo ekukhetheni kokudla kanye nokuphila kahle komzimba ngaphakathi kohlaka lwefilosofi ye-paleo.

Ukudla kwepaleo wuhlelo lokudla olugcizelela ukudla okuphelele futhi luqede okusanhlamvu, imidumba kanye nokudla okuningi okusetshenzisiwe ukuze kuthuthukiswe impilo. Ukudla futhi kunengxenye yokuphila egxile emikhubeni yezempilo nokuzivocavoca umzimba.

Kuyini ukudla kwe-keto?

Izicubu eziningi emzimbeni womuntu zithanda ukusebenzisa i-glucose evela kuma-carbohydrate ukuthola amandla.

I-Ketosis yisimo se-metabolic lapho umzimba wakho usebenzisa ama-calories avela emafutheni, esikhundleni se-carbs, ukudala amandla adingekayo ukwenza imisebenzi yawo ejwayelekile ().

I-keto, noma i-ketogenic, yokudla ihlose ukwenza i-ketosis ngokulungiswa okubaliwe kwama-macronutrients okudla, okuyi-carbs, amaprotheni namafutha.

Ukwehlukaniswa kwe-keto diet macronutrient kubukeka kanjena:

• Amafutha: 65-90%
• Amaprotheni: 10-30%
• Amakhabhohayidrethi: ngaphansi kuka-5%

Uma kuqhathaniswa nokudla "okujwayelekile", ukwabiwa kwama-macronutrient kokudla kwe-keto kuguqulwa kakhulu ngokuthanda amafutha, ngamaprotheni alinganiselayo nama-carbs ambalwa kakhulu.

Inhloso yokufeza i-ketosis ngalolu hlelo lokudla ukwenza ukonakala komzimba kwamafutha emzimbeni wakho. Ngakho-ke, kubalulekile ukuthi ukudla kwe-macronutrient kulawulwe ngokuqinile, ngoba uma kungenjalo ubeka engcupheni ukuphonsa imetabolism yakho ngaphandle kwe-ketosis.

Esinye sezizathu eziyinhloko zokuthi i-keto diet ithole ukuthandwa kwakamuva kungenxa yamandla ayo okukusiza wehlise isisindo futhi uthuthukise ukulawula ushukela wegazi ().

Ukudla kwe-keto wuhlelo lokudla olugxile ekulawuleni ukwabiwa kokudla okune-macronutrient ukuze kususwe ukuncika komzimba kusuka kuma-carbs kuya emafutheni ukuze kutholakale amandla.

Lezi zidlo zinokufana okuningi

Yize kuhlukile, izidlo ze-paleo ne-keto zabelana ngezici eziningi. Ngezansi kuneminye yemibono eyinhloko lezi zidlo ezifanayo.

Kokubili kugcizelela ukudla okuphelele

Ngokuyisisekelo, zombili izinhlelo ze-paleo ne-keto zokudla zenzelwe ukuthembela emithonjeni yokudla okuphelele kwezakhamzimba.

Ukudla okuphelele kuwukudla okuye kwacubungulwa inani elincane ngesikhathi kufika epuletini lakho.

Kokubili izidlo ze-keto ne-paleo zikhuthaza kakhulu ukukhipha konke ukudla okusetshenzwe nge-ultra futhi zikubeke esikhundleni sokudla okuphelele njengemifino emisha, inyama, inhlanzi namantongomane.

Lokhu kubonakala ikakhulukazi ngokukhishwa kwamafutha asetshenzisiwe, owoyela kanye noswidi kuzo zombili “izincwadi zokubusa” ze-paleo ne-keto.

Kokubili kususa okusanhlamvu nemidumba

Yize kungenxa yezizathu ezahlukahlukene, izidlo zombala we-paleo ne-keto zikukhuthaza ngamandla ukudla amabele nemidumba.

Esixukwini se-paleo, lokhu kususwa kuncike kakhulu ekutheni okusanhlamvu nemidumba bekungeyona ingxenye yokudla kwabantu bokuqala futhi kuqukethe imishanguzo.

Ama-antututentient amakhemikhali, afana nama-lectin nama-phytates, angatholakala kokunye ukudla okutshalwe ezitshalweni. Ziphazamisa amandla omzimba wakho wokumunca amaminerali nezakhamzimba futhi zingadala ukucindezeleka kokugaya ukudla lapho zidliwa ngobuningi ().

Ngakolunye uhlangothi, ucwaningo lukhombisa ukuthi kungahle kube nezinzuzo ekudleni ukudla ngalezi zinhlanganisela ().

Ukudla kwe-keto nakho kuqeda okusanhlamvu futhi kakhulu imidumba, kepha lokhu kungenxa yokuqukethwe kwayo kwe-carbohydrate.

Izinhlamvu nezinhlayiya zinikela ngenani elikhulu lama-carbs ekudleni. Uma uzidla ngenkathi ulandela ukudla kwe-keto, uzibeka engcupheni yokulahla umzimba wakho ku-ketosis.

Kokubili kuqeda ushukela ongeziwe

Ukudla kwe-Keto ne-paleo kukudambisa kakhulu ukutholwa koshukela abengeziwe.

Kuzinhlelo zombili zokudla, lokhu ikakhulu kungaphansi komyalezo wabo owabiwe wokugwema ukudla okusetshenzwe kakhulu ngokujwayelekile.

Kodwa-ke, ama-paleo dieters athambekela kancane kulo mthetho, njengoba imithombo kashukela engachazwanga efana noju nesiraphu ye-maple isavunyelwe.

I-Keto, ngakolunye uhlangothi, ayivumeli noma imiphi imithombo kashukela eyengeziwe, ehlanjululwe noma cha, ngenxa yokuqukethwe okuphezulu kwe-carb kulokhu kudla.

Kokubili kugcizelela amafutha anempilo

Ngokuhambisana nenhloso yabo eyabiwe yokuthola impilo efanelekile, zombili izidlo ze-paleo kanye ne-keto zikhuthaza ukutholwa kwamafutha angachazwanga, anempilo.

Kokubili ukudla kuncoma amanani alinganiselayo kuya kwenkululeko wamafutha akhethiwe acwengekile, njengamafutha omnqumo nama-avokhado, kanye namantongomane, imbewu nezinhlanzi. Lokhu kudla kuyaziwa ukuthi kuzuzisa impilo yenhliziyo ngenxa yokuqukethwe kwawo okunamafutha amaningi kanye nama-monounsaturated ().

Kokubili ukudla kudikibala ukusetshenziswa kwamafutha acutshungulwe kakhulu, njengama-trans fats, ayingozi empilweni uma edliwa njalo ()

UKeto ugcizelela kakhulu amafutha ngokujwayelekile, njengoba kuyitshe legumbi lakho konke ukudla. UPaleo, yize kungenakudla okunamafutha aphezulu, usebenzisa lesi sincomo ukusekela impilo yonke.

Kokubili kungasebenza ekulahlekelweni kwesisindo

Esinye sezizathu eziyinhloko zokuthandwa kokudla keto kanye ne-paleo umbono wokuthi bazokhuthaza ukulahleka kwesisindo.

Ngeshwa, kukhona ucwaningo olulinganiselwe olutholakalayo lokuthi lokhu kudla kusebenza kanjani ekunciphiseni isisindo, okuhlala isikhathi eside. Kodwa-ke, ucwaningo oluthile lwesikhashana luyathembisa.

Ucwaningo oluncane lwe-postmenopausal, abesifazane abakhuluphele abalandela ukudla kwe-paleo kukhombise ukwehla kwesisindo esingu-9% ngemuva kwezinyanga eziyisithupha kanye nokwehla ngo-10.6% ezinyangeni eziyi-12. Akukho lunye ushintsho oluphawulekayo olwenziwe ngesisindo olubonwe kumaka wezinyanga ezingama-24 ().

Ukubuyekezwa okukodwa kocwaningo ngokudla okune-carb ephansi, okunamafutha aphezulu (i-LCHF), njengokudla kwe-ketogenic, kukhombise ukuthi ukwehla kwesisindo esifushane kungenzeka lapho ushintshela kulesi sitayela sokudla (5).

Lokhu kungenzeka ukuthi kungenxa yokuthi ukudla amafutha amaningi kuvame ukuholela ekwehleni kwesifiso sokudla namakhalori ambalwa asetshenzisiwe. Kungenzeka futhi ukuthi inqubo ye-ketosis iholela ekususweni okuphumelelayo kwezitolo zomzimba zomzimba. Isizathu esiqondile asikacaci.

Ekugcineni, kudingeka olunye ucwaningo ukuthola ubuhlobo obucacile bokubangela ().

Ukudla kwe-keto ne-paleo kwabelana ngemikhawulo nemithetho yokudla efanayo, yize kuvame ngenxa yezizathu ezahlukahlukene.

UPaleo ugxila kakhulu emibonweni ngenkathi i-keto igxile kuma-macronutrients

Umehluko obalulekile phakathi kokudla kwe-paleo ne-keto umyalezo womqondo, noma ukuntuleka kwawo.

Ukudla kwepaleo kugcizelela kakhulu ekukhetheni indlela yokuphila ngaphandle kokudla kuphela. Ikhuthaza ngokusobala isitayela esithile sokuzivocavoca nokucabanga emisebenzini yansuku zonke ukuhambisana nephethini yokudla.

Esinye sezisekelo zendlela yokuphila ye-paleo ukufaka isikhathi esifushane, esinamandla sokuvivinya umzimba enkambisweni yakho. Lesi sitayela somsebenzi kucatshangwa ukuthi sinciphisa ukucindezela okungahle kuhambisane nokusebenza okude.

Ezinye izindlela zokunciphisa ukucindezeleka ezikhuthazwa ekudleni kwe-paleo zifaka i-yoga nokuzindla.

Lapho ubhangqwe nokudla, le mikhuba yokuphila ihloselwe ukusekela impilo ephelele yomzimba nengqondo yakho, okuholela empilweni engcono jikelele.

Ngenkathi uhlobo lokudla lwe-paleo lucacisiwe, alugcizeleli nakancane ama-macronutrients. Uvumelekile ukuthi udle amaprotheni amaningi, amafutha nama-carbohydrate ngendlela ofuna ngayo, inqobo nje uma ubakhethe ohlwini olubekiwe lokudla "okuvumelekile".

UKeto, ngakolunye uhlangothi, akanayo imibono ehambisanayo noma ingxenye yokuphila. Yize ikukhuthaza ukukhetha imithombo yokudla enempilo, okugxilwe kakhulu ekusatshalalisweni kwe-macronutrient.

Noma yikuphi okunye ukuguqulwa kwendlela yokuphila okusetshenzisiwe eceleni kokudla kwe-keto kuya kumuntu ngamunye futhi akuyona ingxenye yohlobo lokudla uqobo.

Ukudla kwe-paleo kukhuthaza imisebenzi ethile ngaphandle kokulandela ukudla, njengokuzivocavoca nokucabangisisa, futhi akubeki mingcele kuma-macronutrients. I-Keto idinga kuphela ukuthi uhlale ebangeni elibekiwe lama-carbs, amaprotheni namafutha.

I-Paleo Ivumela Ama-Carbs Aphelele

Yize i-paleo ikhawulela eminye imithombo ye-carb, akusho ukuthi ukudla okune-carb ephansi ngendlela efanayo ne-keto.

Ngoba i-paleo ayigcizeleli ama-macronutrients, indlela odla ngayo kungenzeka ukuthi ibe phezulu kakhulu kuma-carbs, kuya ngokuthi yikuphi ukudla okhetha ukukudla ngaphakathi kwemingcele ebekiwe.

Ngoba okusanhlamvu, ushukela ocolisisiwe nemidumba akuvunyelwe, imithombo ye-carb ekudleni kwe-paleo incane kodwa ayipheliswa. I-Paleo isavumela ama-carbs avela emaqenjini okudla okuphelele njengezithelo, imifino kanye nobumnandi obungachazwanga.

Ngakolunye uhlangothi, ukudla okune-keto kuvimbela yonke imithombo ecebile yama-carbohydrate, kufaka phakathi imifino enesitashi, kakhulu izithelo, okusanhlamvu, okokunandisa kanye kakhulu imidumba.

Ngenxa yokuthi ukudla okuphelele kwe-carb kufanele kuhlale kungaphansi komkhawulo othile wokugcina i-ketosis, ukudla okuningi okune-carb, kungakhathalekile ukuthi ikuphi, kumane nje kungalingani ekudleni keto.

I-Keto ivimbela ukudla kwakho kwe-carb, kuyilapho i-paleo ivumela imithombo eminingi yokudla okuphelele yama-carbs, inqobo nje uma iwela ezigabeni zokudla ezivunyelwe.

I-Keto ivumela ubisi nokunye ukudla kwesoya

UKeto uyavuma, futhi uyakhuthaza, nokudla ukudla okuningi okwe-dairy. Ubisi olunamafutha aphakeme ngohlobo lukakhilimu osindayo, ibhotela kanye ne-yoghurt enamafutha agcwele angenashukela kuyizinsika zezinhlelo eziningi zokudla ketogenic.

Eminye imikhiqizo yobisi, efana no-ayisikhilimu noma ubisi, ayivunyelwe ekudleni kwe-keto kepha lokhu kubangelwa ubukhulu bayo obuphansi be-carb.

Ukudla kwe-Soy okufana ne-tofu, i-tempeh kanye nobhontshisi kuvunyelwe ekudleni kwe-keto inqobo nje uma kungaphansi kwesabelo sakho se-macronutrient esichaziwe. Ubisi lweSoy, noma kunjalo, luvame ukudikibala.

UPaleo, ngakolunye uhlangothi, akavumeli noma yimuphi u-soy futhi uvimbela cishe lonke ubisi.

Ibhotela elondliwe ngotshani yilona elivunyelwe umkhiqizo wobisi ekudleni kwe-paleo. Kodwa-ke, kunokungavumelani okuthile phakathi komphakathi we-paleo mayelana nokuthi ngabe lesi sibonelelo sihambisana ngempela nemibono ye-paleo.

Ngokwengeziwe, i-paleo ayivumeli noma imiphi imikhiqizo yesoya ngoba iwela esigabeni sokudla semidumba.

UKeto ukhuthaza ukudla ukudla okunobisi olunamafutha amaningi kanye no-soy othile, inqobo nje uma elingana nebanga le-macronutrient elinconywayo. UPaleo akavumeli ubisi noma isoya, ngaphandle kwebhotela elithile.

Yikuphi Okunempilo?

Kokubili izidlo ze-paleo ne-keto zingaba izinketho ezinempilo, kuya ngokuthi zisetshenziswa kanjani nokuthi zisetshenziselwa ini.

Uma kuqhathaniswa nohlangothi, ukudla kwe-paleo kuyindlela enempilo kubantu abaningi.

I-Paleo ivumela ukuguquguquka okungaphezulu kokukhetha kokudla nezinketho eziningi zokuthola izakhi eziningi zomzimba umzimba wakho owudingayo nsuku zonke. Iphinde ikhuthaze indlela yokuphila enempilo isiyonke.

Inkululeko ngaphakathi kokukhetha kokudla yenza i-paleo kube lula ukuyigcina isikhathi eside futhi inamathuba amancane okuzihlukanisa nomphakathi.

I-Keto ayihambelani nawo wonke umuntu futhi ingahle ibe lusizo njengendlela yokwelashwa yezimo ezithile zezempilo.

Futhi, abantu kufanele bavame ukugwema ukudla amafutha amaningi agcwele ekudleni okunamafutha amaningi. Ucwaningo lukhombisa ukuthi kungakhuphula ubungozi besifo senhliziyo ().

I-Keto inzima kakhulu ukuyigcina ngenxa yokuhambisana ngokuqinile okudingekayo ukufeza i-ketosis. Kudinga ukuhlelwa ngokucophelela futhi kungabi ngaphansi kokuzivumelanisa nezimo zomphakathi ezahlukahlukene.

Ukungabi bhetyebhetye kukaKeto kungenza nokuthola izakhamzimba ezanele kube yinselele ngenxa yezinketho ezinqunyelwe.

Kokubili izidlo ze-paleo ne-keto zinamandla okuba nempilo, kepha i-paleo inamathuba amaningi okuhlinzeka ngezindlela ezahlukahlukene zokudla okunomsoco. I-Keto kungaba nzima ukuyinakekela futhi kungenzeka ingabekezelelwa kahle ngabantu abathile.

Okubalulekile

Ukudla kwe-ketogenic kubonakala ngokuqukethwe kwayo okunamafutha aphezulu kanye ne-carbohydrate ephansi kakhulu. Kungasebenza ekunciphiseni isisindo nasekulawuleni ushukela egazini.

Ukudla kwe-paleo kugcizelela ukudla ukudla okuphelele obekucatshangwa ukuthi kuyatholakala kubantu enkathini yePaleolithic. Iphinde ikhuthaze ukuzivocavoca kanye nezinye izindlela zempilo.

Kokubili ukudla okunamandla okuba nomthelela omuhle empilweni yakho uma kuhlelwe ngokufanele.

Kodwa-ke, ucwaningo lwesikhathi eside maqondana nokuphepha nokusebenza kwalezi zinhlelo zokudla luyashoda kanti eminye imikhawulo ingaba nzima ukuyigcina.

Kubantu abaningi, i-paleo diet iyisinqumo esingcono ngoba sinokuguquguquka okuningi ngokukhetha kokudla kune-keto, okwenza kube lula ukugcina isikhathi eside.

Ekupheleni kosuku, ukudla okusebenzela isikhathi eside kuyisinqumo esingcono kakhulu.