Bangaphi kuthi abaye bafuna ukunciphisa umzimba, kwaye baye, kwinkqubo, banciphise ukutya okunamafutha, becinga ukuba aba ngabona babangele? Ukutya kwe-ketogenic kuye kwaba ngumtshintshi womdlalo ukuya kuthi ga ekubhubhiseni le ntsomi. Ngaphezulu kwayo, oku kunamafutha aphezulu, ukutya okune-carb ephantsi akuqhelekanga kakhulu, kodwa ukujonga ukusebenza kwayo kwangaphakathi kunye neenzuzo kubonisa ukuba kutheni kube luncedo kumadoda kunye nabasetyhini abaninzi ngokufanayo. Yintoni isayensi emva kokutya kwe-ketogenic?
Awudingi ukubala iikhalori kwi-keto yokutya (nangona abanye abantu besenza!). Ivakala ilunge kakhulu ukuba yinyani? Kungenxa yokuba kunjalo. Okokuqala, makhe siqonde inkqubo ye-ketosis, apho ukutya kwe-ketogenic kubizwa khona. I-Ketosis yinkqubo yendalo yomzimba, eqalwa nanini na xa ukutya kuphantsi. Xa oku kusenzeka, amanqatha esibindi ayaqhekeka kwaye iiketoni ziveliswa. Le meko ye-metabolic idla ngokufezekiswa xa umzimba usebenzisa i-carbs encinci, kunye namafutha amaninzi. Endaweni yoko iya kuqala ukutshisa ii-ketones kwi-metabolism efanelekileyo kunye nempilo yengqondo kunye nomzimba. Ngokwahlukileyo, xa umzimba usebenzisa ukutya okune-carb ephezulu, uvelisa i-glucose kunye ne-insulin. Ke i-keto diet, i-low-carb, ikhusela oku kungenzeki.
Yiyiphi imilinganiselo efanelekileyo ye-macronutrient yokutya kwe-keto?
Ukuze uqalise ngokutya kwe-keto, kufuneka uqiniseke ukuba utya i-macronutrients ngokwemilinganiselo yazo efanelekileyo. Esona sigqibo sophando kunye nesayensi kukuba i-70 ipesenti yokutya kwakho kufuneka isuke kumafutha anempilo, ipesenti ze-20 ukusuka kwiprotheni, kunye neepesenti ze-10 kuphela kwi-carbs. Ngelixa ngokufanelekileyo, isidlo sakho ngasinye kufuneka sibe nalo mlinganiselo, akusoloko kusenzeka xa usendleleni ukuqinisekisa oku. Ke zama kwaye ulinganise ireyishini ngexesha lasemini, okanye ujonge nje ukuphumeza iinjongo ngesidlo ngasinye malunga. Eyona nto ilungileyo onokuyenza kukugcina i-carb yakho ithatha ukuya kuthi ga kwi-50 grams ngosuku. Uninzi lwabantu lufanele lube ne-3-4 izidlo ezincinci ngosuku, zifakwe kwi-snacks ezivunyiweyo ze-keto phakathi. Kwakhona, ukutya kwakho kwamafutha kunye neekhalori kufuneka kwenze ukuba usebenze kangakanani, kwaye ngenxa yoku, kungcono ukufuna uncedo lwengcali kunye nesicwangciso sokutya. 'Ungaze uzame ukwenza iphiko lokutya kwe-keto,' utsho uJulie Stefanski, i-dietitian esekelwe eYork, PA, ojongene nokutya kwe-ketogenic. 'Seta umhla wokuqala kwaye uzilungiselele ngokuhlengahlengisa i-pantry yakho, ukucwangcisa ukutya kunye nokhetho lokutya, kunye nokuthenga ukutya okufanelekileyo kunye nezongezo zokutya. Esona sizathu sikhulu sokuba abantu banzima ukunamathela kwi-keto kukuba abantu abanako ukutya okwaneleyo okunomdla abanokuthi bajike kubo, kwaye i-high-carb favorites iphumelele ngenjongo elungileyo. Ukuba awuzange uthenge ukutya kwivenkile yegrosari ehambelana nezikhokelo, akuyi kuba lula ukukhetha efrijini xa uyifuna ngokwenene.'
Ziziphi iingenelo zokutya kwe-keto?
Ukuhla ukusinda: Ukunciphisa umzimba yinjongo ephambili yokutya kwe-keto. Ngenxa yokuba iphantsi kwi-carbs, isebenzisa amanqatha endaweni yoko njengomthombo wamandla, oko kuthetha ukuba itshisa amanqatha alungileyo emzimbeni wakho kwaye ikunika isondlo. Kwakhona, oku kudla ngokuba yiprotheyini ephezulu, ukuze ungalambi lula.
Ukhathalelo lolusu: Ekubeni i-carbs esulungekileyo efana ne-maida kunye neswekile ayiyonxalenye yokutya, usika enye yezona zinto zibangela i-acne kunye nolusu oluphelelwe ngamanzi.
Amanqanaba eCholesterol: Ukutya kwe-keto kuphucula impilo yentliziyo kakhulu, ngokutya amafutha anempilo atyebileyo kwi-HDL okanye amanqanaba e-cholesterol enhle njenge-avocados kunye noshizi, kunye nokuphelisa zonke izithako nge-LDL okanye i-cholesterol embi. Oku kukhokelela kwimpilo yentliziyo epheleleyo. Ukutya kwakhona kwehlisa amanqanaba e-hemoglobin A1c, umlinganiselo wamanqanaba eswekile yegazi lomntu.
Ikhusela umhlaza: Ukulandela rhoqo ukutya kwe-keto kukhokelela kumathuba amancinci omhlaza, kuba ibangela uxinzelelo lwe-oxidative. Ikwakukutya okungcono kunye nokuncomekayo ngakumbi kubantu abafumana ichemotherapy okanye iradiation, eyenza isondlo esingaphezulu kunye nokukhawuleza kweeseli zomhlaza.
Ukunciphisa umngcipheko we-PCOS kunye neminye imiba ye-ovarian: Ukutya okune-carb ephantsi luncedo ekugcineni ibhalansi yehomoni, nto leyo ejongene nempilo yokuzala. Ukunciphisa umzimba, amanqanaba aphuculweyo e-insulin kunye nokunciphisa umngcipheko we-cysts zezinye zezibonelelo zokutya kwe-keto.
Amathuba amancinci okuxhuzula: Abantu abaqhelene nokuxhuzula banokunamathela kwisidlo se-keto ukunciphisa ubunzulu kunye nokuphindaphinda kokuxhuzula, ngakumbi abantwana. Kuqikelelwa ukuba ipesenti ze-50 zabantwana kwi-ketogenic yokutya banciphisa ukubamba kwabo ngesiqingatha. Kuqikelelwa ukuba i-10 ukuya kwi-15 ipesenti yabantwana abafumani ukuxhuzula emva kokuthatha ukutya.
Ukuncedisa ukusebenza kwengqondo: Ukutya kwe-keto kuneenzuzo ezininzi ze-neurological. Inceda impilo yengqondo, ukunciphisa umngcipheko we-Parkinson's Alzheimer's kunye noxinzelelo kunye nokungalali kwezinye iimeko.
Kukuphi ukutya okulungele ukutyiwa kwi-keto diet?
Ukutya okunamafutha: Ngaphandle kwamafutha e-trans, kuya kufuneka usebenzise onke amanye amanqatha kwi-keto yokutya, ngakumbi amafutha ahluthayo kunye nalawo angaxutywanga.
Amafutha ahluthayo: Oku kuquka ioli yekhokhonathi, inyama etyiswe ingca kunye nenkukhu, ibhotolo etyiswe ngengca kunye neghee kunye nobisi olupheleleyo.
Amafutha angaxutywanga: I-avocados, ioli ye-almond, ioli yeoli, i-flaxseeds, i-mackerel, i-salmon, imbewu yethanga kunye ne-walnuts zizityebi kumafutha angaxutywanga.
Iprotheyini: Imithombo yeprotheyini ehambelana nokutya kwe-keto idla ngokugqithelana kunye noogxa babo bokutya okunamafutha. Amandongomane, iimbewu, amaqanda, oonokrwece (iimbaza, iiprawns, oononkala, iimbaza, iimbatyisi, iimbaza, iiskwidi), iinkukhu ezityiswe ngengca kunye neetshizi zeminye imithombo yeprotheyini onokuthi uyikhethe.
Imifuno: Uhlaza lilizwi elithethwayo malunga nemifuno. Ngena kwi-artichoke eninzi, i-asparagus, i-broccoli, i-Brussels sprouts, iimbotyi eziluhlaza, i-okra, isipinatshi, zonke iintlobo ze-lettuce kunye ne-arugula. Eminye imifuno ekunokugrunjwa kuyo ziitheniphu, iisquash, iitumato, i-chestnuts yamanzi, itswele kunye nebrinjal.
Amaqunube: Amaqunube amnyama alungile ngakumbi ngelixa ekutyeni kwe-keto ngenxa yefiber ephezulu kunye namanqanaba e-antioxidant. Amaqunube, amaqunube kunye namaqunube nawo angatyiwa ngamanani amancinci.
Yintoni omele uyiphephe kwi-keto diet?
Iinkozo ezisulungekisiweyo: I-Pastas, i-pizza, izonka, i-rotis kunye nelayisi azikho inxalenye yokutya kwe-keto, kwakhona ngenxa yokuba kugxininiswa ngakumbi kwi-carbs kunanoma iyiphi enye indlela yokutya.
Imifuno enesitatshi: Iitapile, iiyam kunye neminye imifuno enesitatshi kufuneka igwenywe ngelixa kukutya kwe-keto, njengoko ezi ziqulethe inqanaba eliphezulu leekhabhorethi.
Iziqhamo: Ngelixa amaqunube ekhululiwe, ezinye iziqhamo aziyonxalenye yokutya kwe-keto. Banoshukela ophezulu kunye nomxholo we-carb. Kwaye ngokuqinisekileyo, akukho zijusi zeziqhamo.
Izimuncumuncu ezenziweyo kunye nokutya okucutshungulweyo: Akunjalo nje kuphela ukuba akukho-hayi kwi-keto yokutya, ayinkulu-hayi-hayi kuyo nayiphi na ukutya! Oku kuquka neziselo ezifakwe umoya. Ngoko vele uhlale kude.
Ziziphi iingozi ezinokubakho kwi-keto diet?
Njengazo zonke ezinye iindlela zokutya, ukusetyenziswa kwexesha elide lokutya kwe-ketogenic kunokubangela iziphumo ebezingalindelekanga ezahlukeneyo kunye neengxaki zempilo. Inokunyusa amanqanaba e-asidi yegazi, ibangele imiba yemisipha, ukubunjwa kwamatye ezintso, iswekile yegazi ephantsi kwizigulane ezithintekayo, ukuqhina njalo njalo. Ukuba unesifo seswekile, i-hypoglycemia okanye ingxaki yentliziyo, lumka ngakumbi. Abasetyhini abakhulelweyo kufuneka bakuphephe oku kutya. Kwakhona, impilo yethambo lakho inokuchaphazeleka ukuba awufumani i-calcium eyaneleyo, ngoko qhubeka ujonga oku. Kwezinye iimeko, ezi ziphumo bezingalindelekanga zinokubonwa kwasekuqaleni kwaye zinyamalale njengoko umzimba wakho uqhelana nokutya. Oku kubizwa ngokuba 'yi-keto flu' kwaye kubangela ukuba nesiyezi kunye nokudinwa kwakhona, ngenxa yokuyeka ngokukhawuleza kwee-carbs. Ukuzibona udlula kwesi sigaba, yongeza nge-electrolyte njengamanzi ekhokhonathi. Kwezinye iimeko, zinokuvela ngokuthe chu. Nokuba yeyiphi na indlela, hlala ujonge naluphi na utshintsho kwindlela oziva ngayo okanye umzimba wakho osabela ngayo, kwaye usoloko ubonana nogqirha wakho kunye nesondlo ngaphambi kokuba uzame okanye uqhubeke nokutya kwe-keto.
Ngaba abantu abatya imifuno banokukhetha ukutya kwe-keto?
Impendulo nguewe. Kuya kufuneka wenze umsebenzi onzima wokugcina izithako ezifanelekileyo, kodwa usenokwenza. Ukuba ungadla amaqanda, kuhle. Ukuba awukwazi, khetha imveliso yobisi enamafutha amaninzi, efumaneka kwiinkomo zalapha ezityiswe ingca. Nciphisa ukutya kwakho kwe-carb ukuya kwi-35 g ngosuku, kwaye endaweni yoko uye kwi-tofu, imifuno enamagqabi, imifuno engeyo-statshi, i-oyile (i-coconut, i-almond, i-olive) amandongomane (i-cashews, i-almonds, i-walnuts, i-pistachios), imbewu (i-flaxseeds, imbewu yethanga, imbewu kajongilanga), iiavokhado, amaqunube kunye neyogathi eshinyeneyo yamaGrike. Kuphephe ukutya okuziinkozo, iziqhamo kunye neswekile imithombo. Nciphisa ukutya kwakho kwelentile - ewe, kwaneeertyisi! Unokongeza iprotheyini yendalo kwisicwangciso sakho sokutya xa kunokwenzeka. Ukuba ufuna ukuhamba yonke ihagu kwaye ujike i-vegan, ubisi lwekhokhonathi kunye nekrimu, ubisi lwe-almond kunye nebhotela ye-almond, ibhotela ye-cashew kunye nokunye.
Ingaba ukutya kwe keto kungasetyenziselwa ukutya kwamaNdiya?
Ngelixa ukutya kwamaIndiya kuthanda ukuba phezulu kwi-carbs, kukho iindlela ezibalaseleyo ukuba ufuna ukuzama ukutya kwe-keto ngelixa uhlala unyanisekile kwiingcambu zakho zokupheka. Inyama yegusha kunye neekebabs zenkukhu, imifuno eqhotsiweyo engatshoniyo kwioyile yomnquma eneziqholo zaseIndiya, inyama kunye nekheri yemifuno, isuphu kunye nerasams kunye ne-baingan ka bharta elula zonke zinobuhlobo be-keto. Isitshixo kukunciphisa kakhulu kwi-rotis, irayisi okanye nayiphi na ingqolowa eyinxalenye yokutya kwakho kwesiqhelo kwaseNdiya, kwaye endaweni yoko ugxininise kwi-curries kunye ne-mains.
Iiresiphi
Ulungiselela njani isidlo se-ketogenic? Nantsi itshathi yeresiphi yemihla ngemihla elula ukuze uqalise.
7am: Sela
Isipinatshi-almond-bhotolo smoothie
Izithako:
1 tbsp ibhotela
2 iikomityi zamagqabi esipinatshi ezinqunqwe kakuhle
1 ikomityi yobisi lwe-almond
½ ikomityi yesiqhamo ozikhethele sona (ibhanana okanye ipayinapile isebenza kakuhle)
1 tsp imbewu ye-flax
I-1 tsp i-almonds eqoshiwe
Indlela:
- Xuba ibhotolo, isipinatshi, ubisi lwealmondi, iziqhamo kunye nembewu yeflakisi kwi-blender, emva koko udibanise ngokukhawuleza ngesantya esisezantsi imizuzu embalwa de zonke izithako zidityaniswe.
- Galela kwiglasi kwaye uhombise ngeealmondi ezinqunqiweyo.
- Sela ngoko nangoko.
9am: isidlo sakusasa
Amaqanda-ibhekoni-avocado isitya
Izithako:
amaqanda ama-2
1 ivokhado
amagqabi eminti ambalwa
I-4-5 i-bacon strips ethosiweyo
Indlela:
- Susa inyama yeavokhado, kwaye udibanise namagqabi ambalwa e-mint de umxube ogudileyo wenzeke.
- Qhotsa amaqanda anelanga kwicala phezulu, elinye ngalinye.
- Beka umxube weavokhado kwisitya sokuphakela, ulandelwe ngamaqanda aqhotsiweyo, emva koko ube nemicu yebhekoni.
- Yitya ngelixa isidlo sakusasa sishushu.
12 emini: Isidlo sasemini
I-broccoli ebhakiweyo kunye noshizi
Izithako:
2 iikomityi ezintsha ze-broccoli
1 tbsp ibhotela
½ tbsp umgubo
½ itswele, linqunyulwe
½ ikomityi yobisi
1 ikomityi yetshizi yaseSwitzerland, yahluzwa
Iqanda eli-1
Ityuwa kunye nepepper, ukunambitha
Indlela:
-Ukufudumeza i-oven ukuya kwi-165 degrees C.
- Umphunga kwaye uyipheke i-broccoli de ibe ithenda kodwa yomelele.
- Kwipani, nyibilikisa ibhotolo, yongeza umgubo kwaye uvuselele. Emva koko yongeza i-anyanisi kwaye udibanise ixesha elithile.
- Yongeza ubisi kancinci kancinci kwaye uqhubeke uvuselela okwethutyana.
- Nje ukuba ibilile, yiyeke ipheke umzuzu uze uyisuse ebushushwini.
- Betha iqanda, uze ugalele kumxube wepani. Yongeza i-cheese egayiweyo, ityuwa kunye nepepper, kwaye udibanise kakuhle.
- Ekugqibeleni faka i-broccoli, kwaye udlulisele kwisitya sokubhaka.
- Bhaka isiqingatha seyure kwi-oven eshushu ngaphambili.
4pm: Ixesha leti
Ikofu engangenwa bulletproof
Izithako:
2 tbsp iimbotyi zekofu ezingangenwa bullet
1-2 tbsp i-octane yobuchopho okanye ioli yekakhukhunathi
1-2 tbsp ibhotolo etyiswe ngengca okanye i-ghee
Indlela:
• Ukwenza ikofu usebenzisa ikomityi enye yamanzi kunye neembotyi zekofu.
- Yongeza ioli.
- Galela ke ibhotolo etyiswe ingca okanye ighee. (Qinisekisa ukuba le nto ayinatyiwa)
- Yixube kwi-blender ide ibonakale ngathi yilayithi enogwebu.
- Sela imibhobho eshushu.
6pm: I-snack
I-salmon patty
Izithako:
400g salmon
Iqanda eli-1
¼ itswele elinqunqiweyo
2 tbsp iimvuthuluka zezonka ezomileyo
1 tbsp ioli yeoli
Indlela:
- Qhawula iqanda kwisitya kwaye ulibethe.
- Sika i-salmon ibe ngamaqhekeza angama-4-5.
- Xuba isiqwenga ngasinye sesalmon kunye neqanda elincinane, iimvuthuluka zesonka kunye namatswele de zibe zonke zisetyenziswe ngokulinganayo.
- Epanini, fudumeza ioli yeoli, kwaye emva koko i-brown patties kuqala kwelinye icala, emva koko.
- Xa ugqibile, cima ioli kwaye utye.
8pm: Isidlo sangokuhlwa
Diced chicken salad
Izithako:
½ ibele lenkukhu elingenamathambo
I-lettuce ishiya, i-handful
10-12 imifuno eluhlaza
50 g feta cheese
3 iitumato
1 tbsp ioli yeoli
1 tbsp ibhotela
Ityuwa kunye nepepper ukunambitha
Indlela:
- Dice inkukhu, kwaye ugalele iityhubhu ngetyuwa kunye nepepile. Ungongeza naziphi na ezinye iziqholo ozifunayo.
- Thatha ibhotolo e-1 epanini, uze wongeze ibele lenkukhu kuyo. Yipheke imizuzu embalwa de inkukhu ithambile kwaye ibe mdaka kancinci. Yikhuphe kwigesi, uyidlulisele kwisitya kwaye uyiyeke ipholile.
Yongeza ioli yeoli kunye nazo zonke ezinye izithako, kwaye uphose kakuhle.
- Nje ukuba iityhubhu zenkukhu zipholile, zixube kule nto ngobunono kwaye ugrumbe ngaphakathi.
Iifoto: Shutterstock
