Kutheni le nto le Dietitian iChasene ngokupheleleyo nokutya kweKeto

Umxholo

• Isusa uyolo ekutyeni.
• Ikumisela ukuba ungaphumeleli.
• Yenza ukupheka kube nzima kakhulu.
• Ikushiya mfutshane kwizondlo.
• Nanku umgca ongezantsi.
• Uphengululo lwe

Ukutya kwe-keto kukuthatha i-fad diet arene by storm. Iintsapho zijikela ekudleni njengendlela yokulahleka kwesisindo, kwaye abanye bakholelwa ukuba inokukunceda nokubulawa kweemeko zempilo. Kodwa nangona ungamazi umntu ofunga ngayo, njengengcangcosi yokutya egxile kukutya okusempilweni, okumnandi, andikaze ndikwazi ukukuxhasa ukutya okunje (nokuba kusetyenziswe njengendlela yobomi okanye njengokutya okufika ngexesha elifanelekileyo "ukuseta kwakhona "). (Idibeneyo: Ngaba ukutya kweKeto kukubi kuwe?)

Nantsi into yokuntywila kula mafutha aphezulu kunye nokutya okuneeswekile, kunye nokuba kutheni ndingumlandeli nje.

Isusa uyolo ekutyeni.

Kum, ukutya kuphethiloli kodwa kufanele ukuba kuyonwabele. Andikwazi nje ukudlula kwinto yokuba iiresiphi ezininzi ze-keto (kwaye ndiziphuhlisile ezininzi) azindishiyi ndonelisekile-kwaye zonke izinto ezithatha indawo kunye nezithako ezinamafutha aphezulu zihlala zindinika (kunye nabaxhasi) isisu esibuhlungu. Ukutya okune-keto kufana nokondla umzimba "iyeza" ukuqala inkqubo (ukusebenzisa i-ketosis usebenzisa amafutha njengamafutha endaweni yee-carbs) kunokuba kumnandi.

Kodwa ayisiyiyo incasa yencasa kuphela. Oku kutya kunamafutha aphezulu, aphakathi kweprotheyini, kunye ne-carb ephantsi kakhulu (edla ngokuchithwa njenge-70 ukuya kwi-75 yeepesenti zamafutha, i-20 ukuya kwi-25 yeepesenti zeprotheyini, kunye ne-5 ukuya kwi-10 yeepesenti ze-carbs) inokukushiya ugula ngokomzimba, ngakumbi ekuqaleni. Emva kweveki okanye ezimbini ekutyeni uya kufaka i-ketosis epheleleyo. Kodwa de ufike apho, iimpawu ezifana nokudinwa okugqithisileyo (ukuziva ngathi awukwazi ukuphuma ebhedini) kunye ne-keto "flu" ingenzeka. I-keto "flu" lixesha apho umzimba wakho uqhelana nokusebenzisa ii-ketones njengamandla, ezinokukushiya uzive unesicaphucaphu, unentloko ebuhlungu, kunye nentloko enenkungu.

Ikumisela ukuba ungaphumeleli.

Ukugcina i-ketosis, kufuneka uqhubeke nokutya ukutya okune-carb ephantsi kakhulu. Ngelixa wonke umqobo womntu wee-carbs wahlukile kancinane (owufumanisayo xa uqhubeka), oku kutya akushiye ndawo yokuba bhetyebhetye-sisicwangciso ekufuneka unamathele kuso nakanjani na. (Akukho 80/20 ibhalansi apha!)

Oku kunokuba nzima kubantu abafuna "ukukopela" usuku, kodwa kunokuthatha nomthwalo wengqondo kwidayter. Kwisicwangciso esiqhelekileyo sokutya xa uphuma kuso usuku okanye ezimbini, ubuyela nje esihlalweni kwaye uqale kwakhona. Nge keto ingaphezulu koko: Kuya kufuneka uqale ekuqaleni ukuze ubuyele kwi-ketosis, enokuthatha iintsuku okanye iiveki ezimbalwa. Oku kunokukwenza uzive ungazifanelanga kwaye uthathe umthwalo wengqondo kwimpilo yakho kunye nokuzixabisa. (Idibeneyo: Kutheni kufuneka unikezele ngokutya okunesithintelo kube kanye)

Yenza ukupheka kube nzima kakhulu.

Ukuba ungumthandi weprotheyini, unokucinga ukuba oku kutya kokwakho xa ucinga ngako konke okunye ukutya okususwayo. Kodwa ukutya kufuna ukuba iiprotheyini zenze i-20 ukuya kwi-25 yeepesenti yeekhalori zizonke-ngoko ukutya amaqanda amaninzi okanye amabele enkukhu kunokukwenza ukuba ube phezulu kwesi sixa seprotheni ngokulula. (Izinto eziNxulumeneyo: Iimpazamo ezi-8 eziQhelekileyo zokuDiya kwe-Keto onokuthi uziphosise)

Kwaye yithi ndlela-ntle ekutyeni yonke imifuno ene-carb ephantsi oyifunayo-kuba yonke igram ye-carbs ibala kwaye kufuneka ibalwe okanye kwakhona, uya kuphuma kwi-ketosis. Uninzi lweendlela zokupheka ze-keto azikho ngaphezulu kwe-8 gram yee-carbs ngokusebenza (kwaye kwanezinto ezinje ngemifuno eyomileyo zinokongeza i-1 okanye i-2 gram yee-carbs).

Okukwintsusa: Ukuba awulinganisi kwaye ubale ngokuthe ngqo ukutya kunye nesithako, ngekhe ungene kwi-ketosis okanye uyigcine. Kwaye ngubani ofuna ukuhlala ejikeleze ukulinganisa kunye nokubala yonke into? Kwakhona, oku kutya kuthatha ulonwabo ekuphekeni nasekutyeni. (Eyeleleneyo: Ndinezidlo ze-Keto ezizisiweyo ukuze ndibone ukuba ukunamathela ekutyeni kwakulula)

Ikushiya mfutshane kwizondlo.

Abaninzi baye balahlekelwa ubunzima kwi-keto yokutya-kodwa oko akumangalisi. Ukuba usika ukutya okucwangcisiweyo kunye nokunciphisa i-carbs kunye neeproteni, kunzima kakhulu ukutya amanqatha ngokwakho. Cinga ioli yeoli okanye ibhotolo-ingakanani onokuyithatha ngokwenene? Abo bakwi-ketosis bafumana ukuncipha kokutya ngenxa yexabiso eliphakamileyo leeetoni egazini, ezinokuthi zinciphise ukwehla kobunzima. Kodwa oko akuthethi ukuba uyenza ngokusempilweni.

Isizathu sokuba utye ukutya okunokulinganisela, okubandakanya iziqhamo, imifuno, ubisi, iiprotheyini, iinkozo, iimbotyi, amandongomane kunye nembewu, kukufumana iindidi zezondlo ezifunwa ngumzimba wakho ukuze uhlale usempilweni. Unokwenza njalo kwisidlo esezantsi sekhalori * kunye * ngempumelelo ukunciphisa umzimba. Nangona kunjalo, kwisondlo se keto, iinkozo, iimbotyi, kunye neziqhamo zisuswe kakhulu (amajikijolo, ivatala, iiapile zivunyelwe kancinci). La maqela okutya abonelela ngetoni yezondlo ezibandakanya i-fiber, i-phytonutrients, kunye ne-antioxidants efana ne-vitamin A kunye ne-C. I-Keto dieters nayo iyaziwa ngokuba ne-constipation ngenxa yokungabikho kwefiber ekudleni kwabo. (FYI, nazi izongezo ekufuneka uzithathe ukuba ukwisidlo se-keto.)

Kukwakho nemicimbi ngee-electrolyte kubandakanya isodiyam, ipotassium, kunye nemagniziyam. Ngexesha le-ketosis, izintso zakho zikhupha isodiyam eninzi kunye namanzi, anokukhokelela ekuphelelweni ngumzimba. Kwaye ukungabikho kwe-glycogen (okanye i-glucose egciniweyo) kuthetha ukuba umzimba ugcina amanzi amancinci. Yiyo loo nto ukusela amanzi amaninzi kubalulekile ngelixa ukwi-keto, kwaye kutheni kufuneka wongeze isodiyam eninzi ezityeni.

Akukho zifundo zexesha elide malunga nokuba kwenzekani kwizintso, okanye kumzimba ngokubanzi, ukuba uhlala kwi-ketosis ixesha elide, okanye nokuba ukhetha ukuqhubeka kunye nokucima ukutya kwimijikelezo. (Inxulumene: Inzululwazi engaphezulu iphakamisa ukuba ukutya kweKeto akunampilo ngokwenyani ekuGijimeni ixesha elide)

Nanku umgca ongezantsi.

Ngazo zonke iziphumo ebezingalindelekanga kunye neengxaki oku kutya kunako, ndiyamangaliswa kakhulu kukuthandwa okukufumileyo-kunjalo nje darn okungenampilo kwaye kungathandeki ngeendlela ezininzi. (Singakhankanyi into yokuba kunzima ukungena kwi-ketosis, oku kuthetha ukuba abantu abaninzi abayifezi ngokwenene.)

Kubathengi abafuna ukucoca ukutya kwabo, ndiza kuncoma ukutya okunesondlo, okunesondlo ngaphezulu kwesithintelo, esinokuba yingozi esizaliswe ziiflegi ezibomvu nangaluphi na usuku.

Uphengululo lwe