Konke Okufanele Ukwazi Ngokudla Kwe-Keto

-Delile

• Kuyini Ukudla Ketogenic?
• Ngazi Kanjani Uma NgikuKetosis?
• Lubukeka Kanjani Usuku Ohlelweni Lokudla Keto?
• Ziyini Izinzuzo Zokudla Keto?
• Ingabe Kukhona Ukukhathazeka Ngezempilo Engidinga Ukukwazi?
• Ingabe Kufanele Ngikwenze?
• Buyekeza kwe-

Okwamanje, uyazi ukuthi amanoni awamabi njengoba wonke umuntu ake acabanga. Kodwa sicabanga ukuthi usacabanga kabili ngaphambi kokupheka ngebhotela nokuzitika ngoshizi omncane. Uma unqekuzisa ikhanda lakho yebo, khona-ke sinomuzwa wokuthi ukudla kwe-ketogenic kuzokushaya ingqondo yakho. Imane ibizwa ngokuthi "keto" ngamasosha ayo abalandeli abazinikele, uhlelo lokudla lwe-keto luzungeze ukudla amanoni amaningi hhayi ama-carbs amaningi. Kusondelene kakhulu nokudla kwe-Atkins, kepha kwehlukile ngoba kukhawulela ukudla kwakho kwamaprotheni futhi kudinga ukunamathela kunani eliphansi kakhulu lama-carbs sonke isikhathi lapho udla, hhayi nje ngesikhathi sesingeniso.

Kuyini Ukudla Ketogenic?

Uma ulandela ukudla okuvamile kwaseNtshonalanga, khona-ke kungenzeka ukuthi umzimba wakho uthola uphethiloli wawo kushukela otholakala kumacarbohydrate. Kodwa ukudla kwe-ketogenic kuthatha indlela ehluke ngokuphelele. "Uthatha ama-carbohydrate ku-equation, futhi umzimba uthi ukuma kancane bese uthi, 'Kulungile, anginashukela. Yini okufanele ngibalekele kuyo?'" Kusho uPamela Nisevich Bede, RD, a isazi sokudla okunomsoco nge-EAS Sports Nutrition.

Impendulo? Amafutha. Noma, ikakhulukazi, imizimba ye-ketone, okuyizinto umzimba ozikhiqizayo lapho ukhipha amandla kumafutha kunoshukela. Ukudla okune-keto kunamafutha amaningi, ama-carbs aphansi, futhi kufaka inani elilinganisiwe kuphela lamaprotheni (ngoba umzimba ugcina uguqula amaprotheni amaningi abe ama-carbohydrate, kusho uBede).

Uma sithi amafutha aphezulu, sisuke siqonde. Ukudla kudinga ukuthola amaphesenti angama-75 amakholori akho emafutheni, ngamaphesenti angama-20 avela kumaprotheni, namaphesenti ama-5 kuma-carbohydrate. Ukuthi mangaki amagremu okufanele uwathole kuncike ezidingweni zakho zamandla (izibali eziku-inthanethi zingakusiza ukuthi ukuthole), kodwa abantu abaningi bazofuna ukudla amagremu angama-50 wama-carbohydrate, kusho uBede.

Ukubeka izinto ngombono, ubhatata owodwa unama-gramu angama-26 ama-carbs. "Imvamisa amaphesenti angama-50 kuya kwangama-65 ama-calories ethu avela kuma-carbohydrate, ngakho-ke ukushintsha okuphelele," kusho uBede. (Kodwa Bheka Imiphumela Lona Owesifazane Abanayo Ngemva Kokulandela Ukudla Kwe-Keto.)

Ngazi Kanjani Uma NgikuKetosis?

Landela indlela odla ngayo izinsuku ezimbalwa bese umzimba wakho ufaka i-ketosis, okusho ukuthi uzoqala ukushisa amanoni kune-glucose. Ukuze uqiniseke ngokwengeziwe, ungakala ama-ketonelevels akho ngemitha ye-blood-prick noma imicu ye-ketone yomchamo, kokubili okulula ukuyithola ku-Amazon. Futhi ngenkathi u-Bede ephawula ukuthi ungase uthole ukuthi umzimba wakho usufinyelele ku-ketosis phakathi nezinsuku ezintathu, kuzothatha phakathi kwamasonto amathathu namahlanu ukuzivumelanisa ngokugcwele. (Noma kunjalo, i-Keto Diet iguqule umzimba kaJen Widerstrom ngezinsuku eziyi-17 kuphela.)

Iningi labantu lilandelela kuphela amazinga alo we-ketone ekuqaleni kokudla. Ngemva kwalokho, cishe uzojwayela ukuthi uzizwa kanjani. "Lokhu kungenye yalezo zindlela zokudla okuthi uma ukopela, wazi kahle, uzizwa imiphumela emibi," kusho uBede. Ukukopela ekudleni kungakwenza uzizwe ukhathele, kufane nokuthi ugajwe yi-carbs eminingi kakhulu. "Ochwepheshe bezokudla okunomsoco bacabanga ukuthi kungaba nempendulo ye-hyperinsulinemic ngokungena kwe-carbohydrate," kusho uBede. "Okusho ukuthi, lapho uphinda ufaka inani elikhulu lama-carbs ohlelweni, uhlangabezana nesipikha esikhulu bese kuphuka ushukela."

Lubukeka Kanjani Usuku Ohlelweni Lokudla Keto?

Akudingeki ukuthi ubeke umkhawulo oqinile kwinani lama-calories owangenayo, kepha ufuna ukuqiniseka ukuthi awekho ngaphezu kwamaphesenti ama-5 awo avela kuma-carbs nokuthi amaphesenti angama-75 avela emafutheni. UBede uphakamisa ukusebenzisa uhlelo lokusebenza olunjengeLose It! ukugcina umkhondo, noma ungazama lolu hlelo lokudla keto lwabaqalayo. (Inothi eseceleni: Nakhu Okufanele Imifino Ikwazi Ngaphambi Kokuqala Ukudla Kwe-Ketogenic.)

Usuku lokudla kokudla kwe-keto luyahlukahluka, kepha okunye ongakhetha kukho okuvela kubalandeli abazinikele kuvame ukufaka ikhofi yeBulletproof yesidlo sasekuseni; isitsha se-taco esenziwe ngomhlabathi wenkomo, ukhilimu omuncu, uwoyela kakhukhunathi, ushizi, i-salsa, iminqumo kanye nensimbi yensimbi yesidlo sasemini; futhi i-steak efakwe u-anyanisi, amakhowe, nesipinashi okususwe ebhotela kanye namafutha kakhukhunathi esidlweni sakusihlwa, kusho uBede. Kukhona neziphuzo eziphansi ze-carb keto ezizokugcina ku-ketosis, kungasaphathwa izindlela zokupheka zemifino yemifino kanye nezindlela zokupheka ezilungele imifino.

Ziyini Izinzuzo Zokudla Keto?

AmaCarbs aheha-futhi agcine amanzi, ngakho-ke ushintsho lokuqala ozoluqaphela ukwehla kwesisindo samanzi nokuqhuma, kusho uBede. Lokho kuncipha kwesisindo kuzoqhubeka, ikakhulukazi ngoba ngeke ulambe kancane ngenkathi udla amafutha asuthisayo nokudla okuphelele, kunokudla okulula okungenampilo okungavunyelwe yi-keto.

Ukulandela ukudla kungasiza imizamo yakho yokuzivocavoca, futhi. Ucwaningo olulodwa olushicilelwe kumagazini Ukudla okunomsoco kanye ne-Metabolism bathole abesifazane ekudleni kwe-ketogenic balahlekelwa amafutha amaningi omzimba ngemva kokuqeqeshwa kokumelana kunalabo abadla ngokujwayelekile. Futhi nakuba ungase ungaqiniseki ukuthi ujima kanjani ngaphandle kwamandla asheshayo anikezwa ama-carbs, lawa macebiso okuzivocavoca azokusiza ukuthi udlule-futhi akusize wenze amasu afanele.

Ingabe Kukhona Ukukhathazeka Ngezempilo Engidinga Ukukwazi?

Ukulahleka kokuqala kwesisindo samanzi kungadala ukoma, okungaholela kulokho okwaziwa ngokuthi umkhuhlane we-keto. “Kulapho-ke kufika khona ubuhlungu bekhanda, ukukhathala, nokuphelelwa isikhathi sokugxilisa ingqondo,” kusho uBede. Ukuphikisana nakho, uncoma ukuthi uqiniseke ukuthi unamanzi amaningi futhi ulayisha ama-electrolyte ngomhluzi wenkomo, umhluzi wenkukhu, amaphilisi e-electrolyte, noma i-Pedialyte. (Nazi Izimpawu Ezinyonyobayo Zokuphela Kwamanzi Okufanele Uziqaphele.)

Nawe ungaba yi-hangry engajwayelekile lapho uqala ukuzibophezela kuhlelo lokudla lwe-keto. Ucwaningo olushicilelwe ku Ijenali Yomhlaba Wonke Yokukhuluphala kutholakale amazinga endlala angakaze abonwe angahlala emasontweni amathathu okuqala ekudleni, futhi uBede uthi ukuzizwa ukhathele futhi ulambile njengoba ulungisa kungenza ukujima kwakho kuzizwe kunamandla kunokujwayelekile. Uma lokho kwenzeka, zinike isikhathi sokuzivumelanisa, futhi ungacindezeli kakhulu kunalokho umzimba wakho ozizwa ukulungele.

Futhi khumbula, lokhu kudla akuzange kuklanyelwe ukulandelwa isikhathi eside. Leyo yinto okufanele uyinake ngokukhethekile, njengoba kukhona ezinye iziphakamiso ukuthi indlela ongadla ngayo ingalimaza izinso zakho uma uyilandela isikhathi esigcwele, kusho uTaylor C. Wallace, Ph.D., usosayensi wezokudla nengcwethi kwezokudla. Abaphenyi bacabanga ukuthi kungenxa yokuthi amazinga aphezulu wamaketoni angaholela ekuphelelweni amanzi emzimbeni kanye nomchamo one-calcium eningi, ne-citrate ephansi, ne-pH ephansi, konke okunikela ngamatshe ezinso.

Ekugcineni, isici esinzima sokudla esinamafutha singaba nemiphumela emibi yezempilo uma i-dieters ilayisha emafutheni amaningi kakhulu futhi agcwele, into uWallace athi kulula ukuyenza. "Abantu bazoya kwaMcDonald bayothatha i-cheeseburger ephindwe kathathu, basuse ibhanisi, badle lokho," usho njalo. Lokho akukuhle, njengoba isayensi ibonisa ukuthi ukudla amafutha amabi kakhulu kungakhuphula izinga le-cholesterol ye-LDL, okungase kubangele isifo sokuqina kwemithambo yegazi, noma ukunqwabelana kwamafutha ne-cholesterol emithanjeni, kusho uSean P. Heffron MD, umfundisi wezokwelapha e-NYU Langone. Isikhungo Sezokwelapha.

Ingabe Kufanele Ngikwenze?

Kuphela uma uzimisele ukuthatha isikhathi sokulungiselela ukudla, ngoba ukudla keto akulona uhlelo olukuvumela ukuthi uvuke ngoMsombuluko ekuseni bese uthi, "Namuhla usuku!" “Ngizoyicwaninga kusenesikhathi,” kusho uBede. Futhi uma ungayiboni imiphumela ngokushesha, uBede uthi lokho akusho ukuthi ayisebenzi. "Kumele unikeze umzimba wakho isikhathi sokuthola omunye umthombo kaphethiloli bese uzivumelanisa nezimo. Ungawuniki isonto bese uyeka."

Buyekeza kwe-