Ungayidla Imifino Ekudleni Keto?

-Delile

• Kuyini ukudla kwe-keto yemifino?
• Izinzuzo zezempilo
• Ikhuthaza ukunciphisa umzimba
• Kuvikela ezifweni ezingamahlalakhona
• Usekela ukulawula ushukela egazini
• Amashansi angaba khona
• Kungakwandisa ubungozi bokushoda kokudla okunempilo
• Kungadala izimpawu ezinjengomkhuhlane
• Ayifanele abantu abathile
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Uhlelo lokudla lwesampula
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• Ukudla okulula kwe-Vegetarian keto
• Okubalulekile

Ukudla kwemifino kanye ne-ketogenic kufundwe kabanzi ngezinzuzo zabo zezempilo (,).

I-ketogenic, noma i-keto, yokudla kungukudla okunamafutha aphezulu, okunama-carb asedume kakhulu eminyakeni yamuva. Yize imvamisa iqukethe imikhiqizo yezilwane njengenyama, inhlanzi, nezinkukhu, kuyenzeka ukuyivumelanisa nokulingana nokudla kwemifino.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nokudla kwemifino keto.

Kuyini ukudla kwe-keto yemifino?

Ukudla kwemifino keto uhlelo lokudla oluhlanganisa izici zokudla kwemifino kanye ne-keto dieting.

Abantu abaningi abadla inyama badla imikhiqizo yezilwane njengamaqanda nobisi kepha bagweme inyama nenhlanzi.

Okwamanje, ukudla kwe-ketogenic kungukudla okunamafutha amaningi okunciphisa ukudla kwe-carb kuma-gramu angama-20-50 ngosuku. Lokhu kudla okune-low-low-carb kukhuthaza i-ketosis, isimo se-metabolic lapho umzimba wakho uqala ukushisa amanoni kaphethiloli esikhundleni se-glucose (,).

Ekudleni kwe-ketogenic kwendabuko, cishe ama-70% wekhalori yakho yansuku zonke ephelele kufanele ivele emafutheni, kufaka phakathi imithombo efana nooyela, inyama, inhlanzi, nobisi olunamafutha agcwele ().

Kodwa-ke, ukudla okunemifino keto kuqeda inyama nenhlanzi, kunalokho kuncike kwamanye amafutha anempilo, njengamafutha kakhukhunathi, amaqanda, ukwatapheya, amantongomane nembewu.

Ukudla kwe-keto yemifino kuyindlela yokudla enamafutha amaningi, ephansi ye-carb eqeda inyama nenhlanzi.

Izinzuzo zezempilo

Noma kungekho zifundo ezihlola izinzuzo ezithile zokudla kwe-keto yemifino, ucwaningo oluningi lukhona kokudla kwabazali ababili.

Ikhuthaza ukunciphisa umzimba

Kokubili ukudla kwemifino kanye ne-ketogenic kuhlotshaniswa nokuncipha kwesisindo.

Ukubuyekezwa okukodwa okukhulu kwezifundo eziyi-12 kukhombisile ukuthi labo abalandela ukudla okudla imifino kuphela balahlekelwe isilinganiso esingamakhilogremu ama-4.5 (2 kg) ngaphezulu kwabangewona imifino ngaphezu kwamasonto ayi-18 ().

Futhi, ocwaningweni lwezinyanga eziyi-6 kubantu abangama-74 abanesifo sikashukela sohlobo lwe-2, izidlo zemifino zikhuthaze kokubili ukwehla kwamafutha nokuncipha kwesisindo ngempumelelo kunokudla kwendabuko okunama-khalori amancane).

Ngokufanayo, isifundo sezinyanga eziyi-6 kubantu abangama-83 abanesisindo sokukhuluphala sathola ukuthi ukudla okune-keto kuholele ekwehliseni okukhulu kwesisindo kanye nenkomba yomzimba (BMI), ngokuncipha kwesisindo esiphakathi kwamakhilogremu angama-31 (14 kg) ().

Inani eliphakeme lokudla okunempilo lingaphinde likugcine uzizwa ugcwele isikhathi eside ukunciphisa indlala nesifiso ().

Kuvikela ezifweni ezingamahlalakhona

Ukudla kwemifino kuye kwaxhunyaniswa nengozi encishisiwe yezimo eziningana ezingalapheki.

Eqinisweni, izifundo zibabophela engcupheni ephansi yomdlavuza namazinga athuthukisiwe ezici eziyingozi zesifo senhliziyo, kufaka phakathi i-BMI, i-cholesterol, nomfutho wegazi (,).

Ukudla kwe-keto sekufundelwe nemiphumela yako ekuvimbeleni izifo.

Ocwaningweni lwamaviki angama-56 kubantu abangama-66, ukudla okwe-keto kwaholela ekwehliseni okukhulu kwesisindo somzimba, inani eliphelele le-cholesterol, i-LDL (bad) cholesterol, i-triglycerides, noshukela wegazi, konke okuyizinto ezinobungozi besifo senhliziyo ().

Olunye ucwaningo luphakamisa ukuthi lokhu kudla kungavikela impilo yobuchopho futhi kusize ekwelapheni izifo zika-Parkinson ne-Alzheimer's (,).

Izifundo zezilwane kanye ne-test-tube ngokufanayo ziyaqaphela ukuthi ukudla kwe-keto kunganciphisa ukukhula kwezimila ezinomdlavuza. Noma kunjalo, kudingeka olunye ucwaningo (,,).

Usekela ukulawula ushukela egazini

Ukudla kwemifino kanye ne-keto ngakunye kusekela ukulawulwa kukashukela egazini.

Ukubuyekezwa kwezifundo eziyisithupha kuxhumene nokudla kwemifino nokwehliswa okukhulu kwamazinga we-HbA1c, umaka wokulawulwa kashukela wesikhathi eside ().

Ngaphezu kwalokho, isifundo seminyaka emi-5 kubantu abayi-2,918 sinqume ukuthi ukushintshela ekudleni imifino kunciphisa ubungozi besifo sikashukela ngo-53% ().

Okwamanje, ukudla kwe-keto kungathuthukisa ukulawulwa kukashukela egazini lomzimba wakho futhi kwandise ukuzwela kwayo kwi-insulin, i-hormone ebandakanyeka ekulawuleni ushukela wegazi ().

Esifundweni sezinyanga ezi-4 kubantu abangama-21, kulandela ukudla okune-keto kwehlise amazinga we-HbA1c nge-16%. Ngokuhlaba umxhwele, ama-81% ababambiqhaza bakwazi ukunciphisa noma ukuyeka imishanguzo yabo yesifo sikashukela ekupheleni kocwaningo ().

Kokubili ukudla okudla imifino kanye ne-keto kukhonjisiwe ukuthi kukhulisa ukwehla kwesisindo, kusekela ukulawula ushukela egazini, futhi kuvikela ezifweni ezingelapheki eziningana. Khumbula ukuthi azikho izifundo ezihlola ukudla kwe-keto yemifino ngqo.

Amashansi angaba khona

Ukudla kwe-keto yemifino kunezinkinga ezimbalwa okufanele uzicabangele futhi.

Kungakwandisa ubungozi bokushoda kokudla okunempilo

Ukudla kwemifino kudinga ukuhlelwa okufanele ukuqinisekisa ukuthi uhlangabezana nezidingo zakho zokudla okunempilo.

Ucwaningo lukhombisa ukuthi lezi zinhlobo zokudla zivame ukuba sezingeni eliphansi kwizakhamzimba ezibalulekile, kufaka phakathi i-vitamin B12, i-iron, i-calcium, ne-protein ().

Ukudla kwe-keto yemifino kunemikhawulo emide kakhulu ngoba kukhawulela amaqembu okudla aminyene okunezakhi, njengezithelo, okusanhlamvu, nokusanhlamvu okuphelele - okwandisa ubungozi bokushoda kokudla okunempilo.

Ukuqapha ukudla okunomsoco ngokucophelela nokudla ukudla okunempilo okunhlobonhlobo, okuphelele kungasiza ekuqinisekiseni ukuthi uthola amavithamini namaminerali okudingwa ngumzimba wakho.

Ukuthatha izithasiselo nakho kungasiza - ikakhulukazi izakhi zomzimba ezivame ukungabi nokudla kwemifino, njengevithamini B12.

Kungadala izimpawu ezinjengomkhuhlane

Ukushintshela ku-ketosis kungadala imiphumela emibi eminingi, kwesinye isikhathi ebizwa ngokuthi yi-keto flu ().

Ezinye zezimpawu ezivame kakhulu zifaka ():

• ukuqunjelwa
• ikhanda
• ukukhathala
• ubunzima bokulala
• amajaqamba
• ukuguquka kwemizwelo
• isicanucanu
• isiyezi

Ngokuphawulekile, le miphumela emibi iyavela ngaphakathi kwezinsuku ezimbalwa. Ukuthola ukuphumula okuningi, ukuhlala unamanzi amaningi, nokuzivocavoca umzimba njalo kungasiza ekunciphiseni izimpawu zakho.

Ayifanele abantu abathile

Ngoba ukudla kwe-keto yemifino kunemikhawulo kakhulu, kungahle kungabi inketho enhle kuwo wonke umuntu.

Ikakhulu, izingane nabesifazane abakhulelwe noma abancelisayo kufanele bakugweme, ngoba kungakhawulela izakhamzimba eziningana ezibalulekile ekukhuleni nasekuthuthukisweni okufanele.

Kungenzeka kungafaneleki kubasubathi, labo abanomlando wokuphazamiseka kokudla, noma abantu abanesifo sikashukela sohlobo 1.

Uma unemibandela yezempilo eyisisekelo noma uthatha noma imiphi imithi, khuluma nodokotela wakho wezempilo ngaphambi kokuqala lokhu kudla.

Ukudla kwe-keto yemifino kungadala imiphumela emibi yesikhashana, kungabi nezakhi ezibalulekile, futhi kungazifanele izingane nabesifazane abakhulelwe noma abancelisayo.

Ukudla okufanele kudliwe

Ukudla okunomsoco we-vegetarian keto kufanele kufaka imifino ehlukahlukene engeyona eyisitashi, amafutha anempilo, kanye nemithombo yamaprotheni, njenge:

• Imifino engekho isitashi: isipinashi, i-broccoli, amakhowe, i-kale, ukholifulawa, i-zucchini, nopelepele wensimbi
• Amafutha aphilile: uwoyela womnqumo, uwoyela kakhukhunathi, ukwatapheya, uwoyela we-MCT, namafutha we-avocado
• Amantongomane: ama-alimondi, ama-walnuts, ama-cashews, amantongomane ama-macadamia, ama-pistachio, namantongomane aseBrazil
• Imbewu: I-chia, i-hemp, ifilakisi nembewu yethanga
• Amabhotela enati: i-alimondi, amantongomane, i-pecan, ne-hazelnut bhotela
• Imikhiqizo yobisi egcwele ubisi, iyogathi, noshizi
• Amaprotheni: amaqanda, i-tofu, i-tempeh, i-spirulina, i-natto, nemvubelo yokudla okunempilo
• Izithelo ze-carb ephansi (ngokulinganisela): amajikijolo, ulamula, nama-lime
• Amakhambi nezinongo: i-basil, i-paprika, i-pepper, i-turmeric, usawoti, i-oregano, i-rosemary, ne-thyme

Ukudla kwe-keto yemifino kufanele kufake amanoni amaningi anempilo, imifino engekho isitashi, namaprotheni ezitshalo.

Ukudla okufanele sikugweme

Ekudleni kwe-keto yemifino, kufanele ugweme yonke inyama nezinhlanzi zasolwandle.

Ukudla okuphezulu kwe-carb okufana nezinhlamvu, imidumba, izithelo, nemifino enesitashi kuvunyelwe kuphela ngamanani amancane, inqobo nje uma kungangena esabelweni sakho sansuku zonke se-carb.

Kufanele ususe lokhu kudla okulandelayo:

• Inyama: inyama yenkomo, ingulube, iwundlu, imbuzi, kanye nenyama yenkomo
• Izinkukhu: inkukhu, ikalikuni, idada, nehansi
• Inhlanzi ne-shellfish: i-salmon, i-tuna, ama-sardine, ama-anchovies nama-lobster

Nakhu okunye ukudla okufanele ukukhawulele:

• Imifino enesitashi: amazambane, ama-yam, ama-beet, ama-parsnips, izaqathe namazambane
• Iziphuzo ezinoshukela: isoda, itiye elimnandi, iziphuzo zemidlalo, ijusi neziphuzo zamandla
• Izinhlamvu: isinkwa, ilayisi, i-quinoa, i-oats, i-millet, i-rye, ibhali, i-buckwheat ne-pasta
• Imidumba: ubhontshisi, uphizi, udali, namantshontsho
• Izithelo: ama-apula, ubhanana, amawolintshi, amajikijolo, ibhece, amabhilikosi, ama-plums namapentshisi
• Ama-Condiment: i-barbecue sauce, uju lwesinaphi, i-ketchup, ama-marinade, kanye nokugqoka isaladi okunoshukela
• Ukudla okusetshenzisiwe: okusanhlamvu kwasekuseni, i-granola, ama-chip, amakhukhi, ama-crackers, nezimpahla ezibhakiwe
• Ama-sweeteners: ushukela onsundu, ushukela omhlophe, uju, isiraphu ye-maple, nompe we-agave
• Iziphuzo ezidakayo: ubhiya, iwayini, nama-cocktails anoshukela

Ukudla kwe-keto yemifino kususa yonke inyama ngenkathi kukhawulela ukudla okuphezulu kwe-carb njengemifino enesitashi, iziphuzo ezinoshukela, okusanhlamvu nezithelo.

Uhlelo lokudla lwesampula

Lolu hlelo lokudla lwesampula lwezinsuku ezinhlanu lungasiza ukuqala ukudla kwe-keto yemifino.

UMsombuluko

• Ukudla kwasekuseni: i-smoothie enobisi olunamafutha agcwele, isipinashi, ibhotela lamantongomane, uwoyela we-MCT, ne-chocolate whey protein powder
• Isidlo sasemini: ama-noodle e-zucchini anama-meatballs we-tempeh kanye nososo we-avocado onosawoti
• Isidlo sakusihlwa: ukhari kakhukhunathi owenziwe ngamafutha omnqumo, imifino exubile ne-tofu

NgoLwesibili

• Ukudla kwasekuseni: i-omelet eyenziwe ngamafutha kakhukhunathi, ushizi, utamatisi, igalikhi, no-anyanisi
• Isidlo sasemini: I-pizza ka-cauliflower-crust noshizi, amakhowe, utamatisi oqoshiwe, uwoyela womnqumo nesipinashi
• Isidlo sakusihlwa: isaladi ngemifino exubile, i-tofu, ukwatapheya, utamatisi nopelepele

NgoLwesithathu

• Ukudla kwasekuseni: ukuxabana kwe-tofu ngamafutha omnqumo, imifino exubile, noshizi
• Isidlo sasemini: ukholifulawa mac noshizi ngamafutha we-avocado, i-broccoli, ne-tempeh bacon
• Isidlo sakusihlwa: i-frittata enamafutha kakhukhunathi, isipinashi, isilimo esinengono emnandi edliwayo, utamatisi, ne-feta

ULwesine

• Ukudla kwasekuseni: I-yogurt yamaGrikhi enama-walnuts nembewu ye-chia
• Isidlo sasemini: ulethisi we-taco usonga inyama yama-walnut-mushroom, ukwatapheya, utamatisi, i-cilantro, ukhilimu omuncu noshizi
• Isidlo sakusihlwa: Izikebhe ze-pizza zucchini ngamafutha omnqumo, i-marinara, ushizi, isipinashi, nogalikhi

ULwesihlanu

• Ukudla kwasekuseni: i-keto oatmeal enembewu ye-hemp, imbewu yefilakisi, ukhilimu osindayo, isinamoni nebhotela lamantongomane
• Isidlo sasemini: izikebhe ze-avocado ezibhakiwe ezigcwele ama-chives, ubhekeni lukakhukhunathi kanye ne-paprika
• Isidlo sakusihlwa: ukholifulawa irayisi elithosiwe elenziwe ngamafutha kakhukhunathi, imifino, ne-tofu

Ukudla okulula kwe-Vegetarian keto

Nakhu ukudla okulula okulula ongakujabulela phakathi kokudla:

• chips zucchini
• isilimo esidliwayo esinamagatsha anamanzi ngebhotela lamantongomane
• Imbewu yethanga eyosiwe
• abaqhekeki befilakisi noshizi osikiwe
• amantongomane ahlanganisiwe
• I-chia seed pudding ifakwe ukhukhunathi ongenashukela
• izaqathe ezine-guacamole
• ukhilimu ophehliwe ngamajikijolo
• i-cottage shizi egcwele ngamafutha enomnyama omnyama
• i-yoghurt egcwele yamaGrikhi enama-walnuts

Imenyu eyisampula engenhla inikezela ngemibono eminingana yokudla okulula nokudla okulula ongakujabulela ekudleni kwe-keto yemifino.

Okubalulekile

Ukudla kwe-keto yemifino kuyindlela yokudla enamafutha amaningi, ephansi ye-carb eqeda inyama nokudla kwasolwandle.

Ngokuzimela, ukudla okudla imifino kanye ne-keto kungakhuthaza ukulawulwa kukashukela egazini, ukwehla kwesisindo, nezinye izinzuzo eziningana.

Noma kunjalo, lokhu kudla kungakhuphula ubungozi bokushoda kokudla okunempilo futhi akukaze kufundwe kukodwa.

Noma kunjalo, uma ungumuntu odla imifino kuphela futhi unentshisekelo yokuzama i-keto - noma usuvele ulandela i-keto futhi unelukuluku lokuya ngaphandle kwenyama - nakanjani kungenzeka ukuhlanganisa zombili.