Yintoni umahluko phakathi kweKeto engcolileyo necocekileyo?

Umxholo

• Yintoni i-keto ecocekileyo?
• Yintoni i keto emdaka?
• Inokutya okucwangcisiweyo
• Isenokungabikho micronutrients
• Yintoni umahluko ophambili?
• Ukutya okutyiwa kwiketo ecocekileyo
• Umgca wezantsi

I-ketogenic (keto) yokutya kukutya okune-carb ephantsi kakhulu, ukutya okunamafutha aphezulu okusandula ukuthandwa ngenxa yezibonelelo zezempilo ezicetywayo.

Uninzi lwabantu lulandela le patheni yokutya ukukhuthaza ukunciphisa umzimba kunye nokulawula uhlobo lweswekile yesi-2.

Iiketo ezimdaka nezicocekileyo ziindidi ezimbini zoku kutya, kodwa akusoloko kucacile ukuba zahluke njani. Ke, unokufuna ukwazi ngakumbi ukuba kubandakanya ntoni nganye nganye.

Eli nqaku lijongana nolwahluko ophambili phakathi kweketo emdaka necocekileyo.

Yintoni i-keto ecocekileyo?

I-keto ecocekileyo ijolise kukutya okupheleleyo, okunezondlo kwaye kugxininisa ngakumbi kumgangatho wokutya kunendlela yokutya yesiqhelo yeketo, engabandakanyi ngaphezulu kwe-50 gram yee-carbs ngosuku, iprotein ethathiweyo ye-15-20% yeekhalori zemihla ngemihla, kunye ukutyeba okunamafutha aphezulu ubuncinci ama-75% eekhalori zemihla ngemihla ().

Ukuthintela i-carbs kubeka umzimba wakho kwi-ketosis, imeko ye-metabolic apho uqala ukutshisa amanqatha wamandla endaweni ye-carbs.

Oku kunokukhokelela kwizibonelelo ezininzi ezinokubakho kwezempilo, kubandakanya ukunciphisa umzimba, ukunciphisa amanqanaba eswekile yegazi, kunye nomngcipheko ophantsi wee-cancer ezithile,,,).

Ukucoca i-keto ikakhulu kubandakanya konke ukutya okuvela kwimithombo esemgangathweni, enje ngenkomo etyiswe ingca, amaqanda asimahla, ukutya kwaselwandle okubanjisiweyo, ioyile yomnquma, kunye nemifuno engeyiyo yesitatshi.

Ukutya okuphezulu kwe-carb, kubandakanya iinkozo, irayisi, iitapile, iikeyiki, isonka, ipasta, kunye neziqhamo ezininzi, zithintelwe kakhulu okanye zavalwa.

I-keto ecocekileyo ikwanciphisa ukutya okucwangcisiweyo, nangona isenokutyiwa ngokumodareyitha.

I-keto ecocekileyo ibhekisa kukutya kwe-keto ngokwesiko, okuthetha ukuba umzimba wakho uvuthe amanqatha njengowona mthombo wamafutha endaweni yeecarbs. Le patheni yokutya iqulethe ukutya okuphelelweyo okuncinci okusezantsi kwii-carbs kodwa okunamafutha aphezulu.

Yintoni i keto emdaka?

Nangona i-keto emdaka isephantsi kwii-carbs kwaye inamafutha aphezulu, imithombo yayo yokutya ihlala ingenasondlo.

Ngelixa ngokobuchwephesha unokufumana i-ketosis kunye nokuqokelela ezinye zeenzuzo zokutya keto usebenzisa le ndlela, unokuphoswa zizininzi zezakha mzimba kunye nokwandisa umngcipheko wesifo.

Inokutya okucwangcisiweyo

I-keto engcolileyo ikwabizwa ngokuba yi-keto eyonqenayo, njengoko ivumela ukutya okucwangcisiweyo okupakishwe kakhulu.

Kuyaziwa phakathi kwabantu abafuna ukufikelela kwi-ketosis ngaphandle kokuchitha ixesha elininzi belungiselela ukutya okucocekileyo keto.

Umzekelo, umntu okwi-keto emdaka unokuyalela i-bacon cheeseburger ephindwe kabini ngaphandle kwebhinki endaweni yokugcoba i-steak etyiswe ngengca kunye nokwenza isaladi ye-carb ephantsi enxibe amanqatha aphezulu.

Ukutya okumdaka keto kuhlala kuphezulu kwisodiyam. Kubantu abanolwazelelelo ngetyuwa, ukutya kakhulu isodium kunxulunyaniswa noxinzelelo lwegazi kunye nokwanda komngcipheko wesifo sentliziyo (,).

Ukutya okucutshungulwayo kusenokwenzeka ukuba kunezongezo ezingaphezulu kakhulu kunye nokumbalwa kwezinto ezincinci ezifunwa ngumzimba wakho. Ngaphezu, zinxulunyaniswa neziphumo ezibi zempilo, kubandakanya ukutyeba, isifo seswekile, ukufa jikelele, kunye nesifo sentliziyo (,,).

Izongezo ezithile, kubandakanya i-monosodium glutamate (MSG) kunye ne-trans fats, zinxulunyaniswa neemeko ezigwenxa njengomhlaza, ukutyeba kakhulu, isifo sentliziyo, kunye nohlobo lwesibini lweswekile (,,,).

Ngaphezu koko, iishukela ezongeziweyo kukutya okuninzi okusetyenzisiweyo kunokuthintela ukufikelela kunye nokugcina i-ketosis.

Isenokungabikho micronutrients

Ukutya okungcolileyo keto kuyasilela kwiivithamini kunye neeminerali ezifunwa ngumzimba wakho.

Ngokukhetha ukutya okucutshungulweyo kunokutya okunesondlo, ukutya okupheleleyo, unokusilela kwimicronutrients enjengecalcium, magnesium, zinc, folic acid, kunye neevithamini C, D, kunye neK ().

Ngelixa ezi zinongo zifumaneka kwizongezo, uphononongo lubonisa ukuba umzimba wakho uyetyisa kwaye uwasebenzise ngcono ekutyeni okupheleleyo (,).

Ngelixa ukutya okungcolileyo keto kunokuba nokuhenda abantu kwishedyuli exakekileyo, kugxininisa ukutya okucutshungulwayo kwaye kunokunciphisa kakhulu ukutya kwakho okune-micronutrient.

Yintoni umahluko ophambili?

Iinguqu ezingcolileyo nezicocekileyo zokutya kwe keto zahluke kakhulu kumgangatho wokutya.

Ngelixa ukutya okucocekileyo kwe-keto kugxile kumanqatha aphezulu, okunesondlo, ukutya okupheleleyo- kuphela kwento eqhutyiweyo ngamanye amaxesha- inguqulelo emdaka ivumela ubuninzi bokutya okulungiselelwe okuhlanganisiweyo.

Umzekelo, abantu abalandela i-keto ecocekileyo bazalisa imifuno engeyiyo yesitatshi enje ngesipinatshi, i-kale, i-broccoli, kunye ne-asparagus- ngelixa abo bakwi-keto emdaka banokutya imifuno embalwa kwaphela.

I-keto emdaka ikwathanda ukuba phezulu kakhulu kwisodiyam.

Ngokubanzi, kungcono ukuphepha i-keto emdaka ngenxa yeempembelelo zexesha elide kwezempilo, ezinjengokwanda komngcipheko wezifo kunye nokusilela kwezondlo.

Ukucoceka kunye nokungcola kwe keto kudidi lokutya. I-keto ecocekileyo ibandakanya ukutya okupheleleyo, okunesondlo, ngelixa i-keto emdaka iqulethe ukutya okuninzi okusetyenzisiweyo okunokuthi kungabinazondlo.

Ukutya okutyiwa kwiketo ecocekileyo

I-keto ecocekileyo ivumela uluhlu lokutya okwahlukeneyo ekunokuba lula ukulungiselela kwaye kwanelise iminqweno yakho imini yonke.

Nayi imizekelo embalwa yokutya okumnandi ukutya kule ndlela yokutya:

• Imithombo yeeprotein ephezulu inyama yenkomo etyiswe ingca, amathanga enkukhu, isalmon, ityhufish, iqanda, amaqanda, ibhekoni (ngokumodareyitha), ioyile egcweleyo yamaGrike, kunye netshizi
• Imifuno ephantsi yecarb: Ikhaphetshu, i-broccoli, i-asparagus, ihlumelo laseBrussels, isipinashi, i-kale, iimbotyi eziluhlaza, ipepile, i-zucchini, icauliflower, kunye neseleri
• Iinxalenye eziqingqiweyo zamajikijolo: amaqunube, iiblueberries, kunye namaqunube amnyama
• Imithombo yamanqatha: ibhotolo etyiswe ngengca, i-ghee, ii-avokhado, ioyile yekhokhonathi, ioyile ye-MCT, ioyile ye-olive, ioyile yesesame, kunye neoyile ye-walnut
• Amantongomane, ii-nutter butters, kunye nembewu: ii-walnuts, ii-pecans, ii-almonds, kunye nee-hazelnuts, kunye ne-hemp, ifilakisi, ujongilanga, i-chia kunye nembewu yethanga
• Iitshizi (ngokumodareyitha): ICheddar, itshizi ekrimu, iGouda, iSwitzerland, itshizi eblue, kunye nemanchego
• Iziselo: amanzi, amanzi ahlwahlwazayo, ukutya isoda, iti eluhlaza, iti emnyama, ikofu, iiprotheyini ziyangcangcazela, iindlela zobisi, ijusi yemifuno kunye nekombucha

Ukutya kwe-Keto kubandakanya imifuno ephantsi ye-carb, kunye nenkunkuma eninzi kunye neeprotheyini, ezinje ngeentlanzi, amaqanda, kunye neeavokhado.

Umgca wezantsi

Ukutya kwe-keto yi-carb ephantsi kakhulu, ukutya okunamafutha aphezulu okunxulunyaniswa nezibonelelo ezininzi.

Ngelixa zombini i-keto ecocekileyo nengcolileyo inokunceda umzimba wakho utshise amanqatha endaweni ye-carbs yamandla, izidlo ziyahluka ngokwakhiwa kwazo. Inguqulelo ecocekileyo ijolise kukutya okupheleleyo, okunesondlo ngelixa inguqulelo emdaka ikhuthaza izinto ezenziweyo.

Kananjalo, kungcono ukuba uphephe i-keto emdaka. I-keto ecocekileyo kunokwenzeka kakhulu ukuba inike umzimba wakho i-micronutrients efunekayo, eyenzela ukutya okunesondlo, okunesondlo.