Nguwuphi umahluko phakathi kweKeto ecocekileyo kunye neKeto engcolileyo?

Umxholo

• Indlela yokutya kweKeto esebenza ngayo
• Ukucoca i-Keto vs. Keto engcolileyo-kwaye Kutheni kubalulekile
• Yitya: Coca ukutya kweKeto
• Tsiba: Ukutya kweKeto emdaka
• Yintoni ekufuneka uyazi ngaphambi kokuba uzame uKeto
• Uphengululo lwe

I-Yep-bhotolo, i-bacon, kunye netshizi zezinye zezidlo ezinamafutha aphezulu onokuthi uzitye ngelixa ukwi-keto diet, ukutya kwelizwe elithandekayo okwangoku. Izandi zilungile kakhulu ukuba zingaba yinyani, akunjalo? (Ngokuqinisekileyo uJillian Michaels ucinga njalo.)

Ewe, injalo. Kuyavela, kukho a kunene indlela kunye a gwenxa indlela yokwenza ukutya kwe-keto-iingcali eziqale ukubiza "ukucoceka" kunye "nokungcola" keto. Nantsi into ekufuneka uyazi.

Indlela yokutya kweKeto esebenza ngayo

Ukuba umtsha kwindlela yokutya ye-keto, nantsi i-DL: Ngokwesiqhelo, imithombo yakho yomzimba uninzi lwamafutha asuka kwiglucose (imolekyuli yeswekile efumaneka kwiicarbohydrate). Nangona kunjalo, ukutya kwe-keto kuphantsi kakhulu kwe-carb kunye ne-fat-fat nge-65 ukuya kwi-75 yeepesenti yeekhalori zakho zokutya ukusuka kumanqatha, iipesenti ezingama-20 ukusuka kwiprotheni, kunye neepesenti ezingama-5 ukusuka kwi-carbs-ukuba ithumela umzimba wakho kwi-ketosis, inkqubo ngexesha Amafutha atshiswa ngenxa yamandla kuneglucose. (Kuthatha iintsuku ezimbalwa ukutya i-super-low-carb ukungena kweli lizwe.)

"Ukutya kwe keto kuyathandwa ngoku ngenxa yedumela lokudala ilahleko ekhawulezileyo," utshilo uKim Perez, ugqirha wezonyango kunye neKettlebell Kitchen. (Jonga nje indlela ukutya kwe-keto okuwuguqule ngayo umzimba kaJen Widerstrom ngeentsuku nje ze-17.)

Nangona kunjalo, umthombo Amanqatha owatyayo ayibalulekanga xa uzama ukunciphisa umzimba kwindlela yokutya ye-keto-ukuba usekho kwi-ketosis, kusenokwenzeka ukuba "iyasebenza," utshilo uPerez. Ngokomzekelo, i-Bacon cheeseburgers, inamafutha amaninzi kunye neprotheni kwaye iphantsi kwi-carbs, ngoko ayiphazamisi isimo somzimba wakho we-ketosis. Oko kuthetha ukuba ngokobugcisa ziyakulingana iiparameter zokutya ze-keto, kwaye usenokwehla emzimbeni. (Nangona, okwangoku, kuyaziwa ngokubanzi ukuba i-burger ngokuqinisekileyo ayikuko ukutya kwezempilo.)

"Uphando lwangoku alusixeleli kakhulu malunga neempembelelo zexesha elide zokutya ukutya okunamafutha amaninzi," utshilo umqeqeshi wezokutya obhalisiweyo kunye nomqeqeshi we-Arivale uJaclyn Shusterman, R.D.N., C.D., C.N.S.C. (Nangona uphando lokuqala lukhombisa ukuba ukutya kwe keto akululanga ekuhambeni kwexesha.) ," uthi.

"Ukwenza keto kunene indlela, kuya kufuneka usoloko uxhasa impilo yakho, utshilo uPerez. "Ngexesha elithile, uza kuhlawulela oko kutya ukutyayo." Ngena: umahluko phakathi keto ecocekileyo nengcolileyo.

Ukucoca i-Keto vs. Keto engcolileyo-kwaye Kutheni kubalulekile

I-keto ecocekileyo kufana nokutya okucocekileyo kokutya kwe keto. Ijolise ekutyeni okupheleleyo, okungalungiswanga okuphezulu kwifiber kwaye iphantsi kwi-carbohydrates-kodwa isagcwele ezinye izondlo-ezinje ngeavokhado, imifuno eluhlaza, ioyile yekakhukhunathi, kunye neghee, utshilo uJosh Axe, DNM, CNS, DC, ngubani ebesebenzisa ukutya iminyaka eyi-13, kwaye ibhekisa kwi "keto emdaka" kwincwadi yakhe Ukutya kweKeto.

I-keto emdakaKwelinye icala, ukulandela ukutya kwe keto kunye nokubambelela kwizithintelo zecarb ngaphandle kokulawula ukutya okungenampilo. "Indlela engcolileyo ye-keto ibandakanya inyama eninzi, ibhotela, i-bacon, kunye nokutya okulungiselelwe kwangaphambili / okupakishweyo," kusho uPerez. Oko kubandakanya izinto ezibonakala zisempilweni njengeeprotein bar, ukungcangcazela, kunye nokunye ukutya okutyayo okuziqhayisa ngokuba iswekile kunye ne-carb esezantsi. Oku kutya akwenziwa ngempilo engqondweni, kuba, "xa naziphi na izidlo ziba zihamba kakuhle, iinkampani zizama ukwenza imali ngazo ngokwenza ukutya okwenziweyo [okuhambelana nokutya], utshilo uPerez. (Eyeleleneyo: Kutheni umntu oDietitian ethiyile ukutya kweKeto)

"Xa abantu betya izidlo, bathambekele ekutsaleleni kwicala elingenampilo okanye babuze umbuzo: 'Yintoni endinokuyiyeka?" Utshilo u-Ax. "Ngenye imini ndabona into ebizwa ngokuba 'yeyona keto yokugqibela' kwi-intanethi, kwaye yayithatha itshizi yesiqhelo, ndiyifaka ngebhotolo, kwaye ndabeka ibhekoni phakathi."

Njengommeli wexesha elide lokutya kwe-keto, wathi ukuthandwa kwe-keto engcolileyo iphathelene: "Andifuni ukuba abantu nje yehla emzimbeni; Ndifuna abantu baphilise, "utsho." Ukulandela imigaqo yokutya kwe-keto ukungena kwi-ketosis kunokuphilisa ngeendlela ezininzi. isifo (i-PCOS), isifo sokuwa, kunye nezinye izifo zemithambo-luvo.

Kwaye, ewe, kufuneka ukhathalele, nokuba ulahlekelwa ubunzima kwinguqulelo "engcolileyo" ye-keto diet.

"Esona siseko sikhulu sokunciphisa umzimba simpilo," utshilo uPerez. "Ukuba unokudumba, ukuba amathumbu akho akalingani, ukuba iihomoni zakho zicimile, ukuba iswekile yegazi iphumile-zonke ezo zinto ziya kwenza ukwehla kobunzima kube nzima kakhulu kwaye ukugcina ukwehla kobunzima kunzima kakhulu. "

Yitya: Coca ukutya kweKeto

Amafutha amnyama: UGqr. Ax ucebisa ukuba kugcinwe amafutha asempilweni anesondlo esityebileyo esandleni, njengamafutha e-monosaturated afana neeavokhado, ioli yekhokhonathi, ighee, kunye nebhotolo yendongomane. U-Shusterman uthi ukupheka ngeoyile ye-olive, ioyile yeavokhado, okanye ioyile ye walnut iya kubonelela ngamafutha asempilweni kune bhotela nangona zonke zinobuhlobo be keto.

Imifuno enefayibha ephezulu: Uninzi lwemifuno iphezulu kwi-fiber, eyenza i-net carbs yazo iphantsi kakhulu. Ukutya okufana ne-broccoli, i-cauliflower, i-kale, i-lettuce yaromaine, kunye ne-asparagus ziphantse zangumsinga omsulwa, ngoko ke ungatya kangangoko ufuna, "ucebisa uGqirha Ax. Ukudibanisa imifuno kunye namafutha, bhaka kwibhotela, ugaye kwioli yekakhukhunathi, okanye i-steam kwaye udle nge-guac okanye i-tahini. (Inxulumene: Olu phononongo kwiiCarbs-kunye neFiber-ziyakwenza ukuba uphinde ucinge ngokutya kwakho kweKeto)

Ukucoca i-hydration: Sela amanzi amaninzi, iti yemifuno, kunye nejusi yemifuno eluhlaza, itsho i-Axe. Ukuhanjiswa kwamanzi kubalulekile xa uqala ukutya kwe-keto kuba usika iswekile eninzi kunye nesodiyam ekudleni kwakho.

Yitya umnyama: Nje ukuba ufumane ezinye izidlo ze keto ezikusebenzelayo, kunokuba kulinga ukuphinda. Nangona kunjalo, kubalulekile ukutya imveliso eluhlu lwemibala ukuqinisekisa ukuba ufumana iivithamini ezahlukeneyo kunye neeminerali, utshilo uPerez. (Okungakumbi koku apha: Kutheni kufuneka utye ukuveliswa kwayo yonke imibala)

Tsiba: Ukutya kweKeto emdaka

Ukupakisha kwangaphambili kunye nokuqhubekekayo kokutya kwe-keto: Kungenxa yokuba ukupakishwa kokutya okucutshungulwayo kunye nokutya okutyiwayo kukuqhayisa ngokuba ne-keto-friendly ayithethi ukuba umbono olungileyo wokuzitya. Ukutya okwenziweyo kugcwaliswe ngamachiza kwaye kunokuphazamisa amathumbu akho kunye nokuchaphazela nengqondo yakho, utshilo uPerez. Ngokukodwa uthi ukunqanda ukutya okungenashukela okwenziweyo, njengeebhotile zeproteyini (ezihlala zenziwe mnandi ziishukela). Ungcono ukuba unesiqwenga setshokholethi emnyama emnyama ukuba ufuna unyango, utshilo.

Ubisi olunamafutha apheleleyo: Ukusetyenziswa gwenxa kweemveliso zobisi ezinamafutha aphezulu (ex: itshizi enamafutha agcweleyo) kunokukhokelela kukutya okunamafutha agcweleyo, okubeka abantu emngciphekweni wesifo sentliziyo, utshilo uShusterman. "Ukuba ukutya okuninzi okhetha ukukwenza kugqityiwe okanye kugcwaliswe ngamanqatha, mhlawumbi utya ukutya okungenampilo," utshilo uShusterman.

Inyama eqingqiweyo nebomvu: U-Shusterman ukhuthaza nokunciphisa ukutya okucutshungulwayo kunye nobomvu (njenge-sausage, i-bacon, kunye nenkomo yenkomo) ngokuthanda izinto ezingasetyenziswanga, ezinokukhetha ezinje ngeentlanzi kunye neenkukhu. "Intlanzi, njenge-salmon, ibonelela nge-omega-3 fatty acids, i-fatty acids kwisondlo sethu, kunye nomthombo omkhulu weprotheni," kusho uShusterman. Ukuba uza kutya inyama ebomvu, i-Ax icebisa ukuba uthenge kuphela inyama etyiswe ingca kunye ne-organic. “Xa iinkomo zityiswa ukutya okuziinkozo zigcwala ngamafutha e-omega-6, nto leyo ebangela ukudumba,” utshilo. (Nantsi ngakumbi malunga ne-omega-3 kunye ne-omega-6 fatty acids.)

Yintoni ekufuneka uyazi ngaphambi kokuba uzame uKeto

Nangona ukutya kwe-keto kunconywa kakhulu njengoko kugxekwa, unokufuna ukucinga kabini ngaphambi kokuba uzame. Okokuqala, uShusterman uthi abafazi abasebenzayo banokufumanisa ukuba ukusebenza kwabo kunye nenqanaba lamandla lihlupheka kukutya okune-carb esezantsi.

"Yinto eyaziwayo into yokuba ubuchwephesha bukhetho lokuqala lamandla ziicarbohydrate, ezinqongophele kakhulu ekutyeni kweketo, ngenxa yoko abanye abantu banokuziva benenkungu okanye bengazi," ulumkisa uShusterman. (Yenye yezona zinto ziphantsi zedeto yokutya.)

Kuya kufuneka ulumke xa ufaka ii-carbs emva kokutya emva kokuba ukwi-keto. UShusterman uthi abanye babathengi bakhe bakufumanisa kunzima ukubuyela kwisidlo esilungeleleneyo emva kokuba kwi-keto. Ucacisa ukuba ukusebenza nomntu obhalise ngokutya okutyayo kunokunceda ekwenzeni utshintsho lube yimpumelelo. (Jonga: Ungakwenza njani ngokukhuselekileyo nangokufanelekileyo ukuKutya ukutya kweKeto)

UPerez uthi "uvavanyo lubalulekile," kodwa ugxininisa ukubaluleka kokwenza uphando lwakho-kungekhona nje ukuzama ukutya kuba yinto eqhelekileyo. "Ukuba ayisebenzi kuwe, ayisebenzi kuwe. Kwaye ukuba iyenzayo? Inkulu, "utsho. "Wonke umntu wahluke kakhulu, ngoko ngamanye amaxesha kuthatha ukudlala."

Uphengululo lwe