Ungaphuma njani ngokuKhuselekileyo kwaye ngokuFanelekileyo kwi-Keto Diet

Umxholo

• Kutheni abantu behamba nge-Keto?
• Uphuma njani kwiKeto ngendlela elungileyo
• Yintoni omele uyilindele xa umisa iKeto
• Uphengululo lwe

Ngoko uzame ukutya kwe-ketogenic, i-über-ethandwayo i-low-carb, i-fat-fat style style. Ngokugxininisa ukutya okunamafutha aphezulu (zonke i-avocados!), Olu hlobo lokutya lubeka umzimba wakho kwisimo se-ketosis, usebenzisa amanqatha kumandla esikhundleni se-carbs. Kubantu abaninzi, olu tshintsho lukhokelela ekulahlekeni kwesisindo, kodwa uninzi (okanye akufuneki) lunamathele kwiketo yokutya ixesha elide ngaphandle kokuba bekuyo ngenxa yezizathu zonyango. Nasi isizathu, kunye nendlela yokuphuma keto ngokukhuselekileyo ukuba ucinga ukuyenza.

Kutheni abantu behamba nge-Keto?

“Ubomi ngokuqhelekileyo buphelela ekubeni bubi,” utsho uShoshana Pritzker, R.D., C.D.N., C.S.SD. Kubantu abaninzi, ungahlala ixesha elingakanani kwiketo kodwa nokuba ungade uthi "hayi" kwimunchies naseziphuzweni eziqhelekileyo, uyongeza. Ngamanye amaxesha, ufuna ukukwazi ukukhulula kwaye utye ezinye ii-carbs ezicwangcisiweyo, akunjalo?

Ngaphezu koko, kunokubakho iingxaki zempilo ekufuneka ziqwalaselwe. "Ngenene asiqinisekanga ukuba luhlobo luni lweengxaki zempilo ezinokuvela kwimeko yexesha elide ye-ketosis (oko kukuthi, iminyaka kunye neminyaka) ukuba ikhona," utshilo uPritzker. Kwaye akuphelelanga apho. "Esinye isizathu sokuba umntu afune ukuyeka ukutya kwe-keto kukuba ngaba ipaneli ye-lipid iya isiba mandundu," utshilo u-Haley Hughes, RD " "" Kukho iinkxalabo ezikhethekileyo kwabo bane-1 yeswekile kunye nabantu abathatha i-insulin, abanokuthi bangakulungeli ukutya ixesha elide keto, utshilo. (Eyeleleneyo: Ukutya okusempilweni kodwa okuneCarb ephezulu ongekhe ubenakho kukutya kwe-Keto)

Okokugqibela, isizathu sokushiya i-keto kunokuba lula njengokufikelela kwiinjongo zakho zokuphulukana nobunzima, ukusebenza, okanye ngenye indlela-kwaye ukulungele ukubuyela ekutyeni iikhabhohbhayithi. Nokuba kutheni ufuna ukuyeka ukulandela izikhokelo ze-keto, kukho izinto eziphambili ekufuneka uzazile ngaphambi kwexesha.

Uphuma njani kwiKeto ngendlela elungileyo

Okulusizi kukuba, ukothusa inkqubo yakho ngokuhlisa iziqwenga ezimbalwa zepitsa ayisiyiyo indlela elungileyo yokuphuma kwiketo. Endaweni yoko, kuya kufuneka wenze umsebenzi omncinci wokulungiselela ingqondo.

Yiba nesicwangciso. "Enye yeengxaki ezinkulu ekudleni ngokupheleleyo (nokuba yiketo okanye enye indlela yokutya) kukuba xa uyeka, wenzeni ngokulandelayo?" Utsho uPritzker. "Uninzi lwabantu luphela luphela lubuyela kwindlela ebebelutya ngayo ngaphambili, ebengabasebenzeli ngaphambili, ngoku kutheni izakusebenza ngoku?" Oku kuyinyani ngakumbi ukuba uye kwi-keto ngeenjongo zokunciphisa umzimba. "Ukubheja kwakho okuhle kukuba ube nesicwangciso malunga nento oza kuyitya kunye nendlela oza kuqalisa ngayo ukufaka i-carbs kwisidlo sakho." Ukuba akuqinisekanga ukuba zeziphi iinjongo zakho ngoku okanye indlela yokuphumeza ezo njongo ngokutya kwakho, jonga kwi-dietitian. (BTW, nantsi into ebangela ukuba i-anti-diet ikukutya okunempilo onokuthi ube kuyo.)

Ziqhelanise nobukhulu besahlulo. UKeri Glassman, R.D., C.D.N., umseki weNutritious Life uthi: “Njengako nakuphi na ukutya okungqongqo, ukubuyela kwindlela eqhelekileyo yokutya kunokuba nzima. "Emva kokuthintela ii-carbs zakho ixesha elide, kunokwenzeka ukuba uzigqithe xa uvumela ukuba uphinde ube nazo." Amaxesha ambalwa okuqala utya i-carbs post-keto, jonga ukuze ubone ukuba yeyiphi isayizi enye yokukhonza kwaye unamathele kuloo nto.

Qala ngeeCarbs ezingasetyenziswanga. Endaweni yokuya ngqo kwipasta, idonathi, kunye neekhekhe, yiya kwiikhaphethi ezisekwe kwisityalo xa uqala ukophuka kunye neketo. "Ndingaphinda ndivelise iinkozo, iimbotyi, iimbotyi, iziqhamo, imifuno engeyiyo yesitatshi kuqala xa kuthelekiswa nokutya okugqityiweyo kunye neziselo ezineswekile," utshilo uHughes.

Yiya kancinci. "Zama ukwazisa i-carbs ngokukhawuleza kwaye ngokuthe ngcembe," ucebisa u-Pritzker. Oku kuya kukunceda uphephe nayiphi na i-GI. uxinzelelo (cinga: ukuqhina) okunokuza kunye nokuzisa kwakhona iikhabhathi. "Qala ngokudibanisa i-carbs kwisidlo esinye ngosuku. Zama oku kwiiveki ezimbalwa kwaye ubone indlela umzimba wakho uphendula ngayo. Ukuba izinto zihamba kakuhle, yongeza i-carbs kwesinye isidlo okanye i-snack." Qhubeka ukongeza i-carbs isidlo esinye okanye i-snack ngexesha de ukhululeke ukuzitya imini yonke.

Yintoni omele uyilindele xa umisa iKeto

Nokuba wenza yonke into ngokuchanekileyo, kukho iziphumo zomzimba-zombini ezilungileyo nezingalunganga-kufuneka uzilumkele xa uyeka ukutya kwe-ketogenic.

Unokuba nokuguquguquka kweswekile yegazi. "Kunzima ukuqikelela ukuba umntu uza kusabela njani xa ephuma ekudleni keto," utshilo uEdwina Clark, R.D., C.S.S.D, intloko yesondlo kunye nokuphila kakuhle eYummly. "Abanye banokufumana iziphumo ezincinci, ngelixa abanye banokufumanisa ukuba i-spikes yeswekile yegazi emva koko iphahlazeka emva kokutya kwabo kokuqala okuphakathi kwe-carb." Amanqanaba eswekile egazi e-roller-coaster kunokubangela ukonwaba, ukutshintsha kwemozulu, ukungasebenzi kakuhle, kunye nokudinwa, jonga ke kugqirha wakho ukuba unazo naziphi na kwezi mpawu.

Unokufumana ubunzima. (Kodwa musa ukukhululeka.) Nawe ngekhe! "Ukutshintsha kobunzima kuhlala kunokwenzeka, kodwa ukutyeba kuya kuxhomekeka kwizinto ezininzi, kubandakanya nendlela umzimba wakho owenza ngayo i-carbs, konke ukutya, umthambo nokunye, utsho uGlassman.

Kukwaxhomekeke ekubeni uhleli ixesha elingakanani kwi-keto. "Ubuninzi bobunzima obulahlekileyo xa ukusika i-carbs kubunzima bamanzi ekuqaleni," kusho uPritzker. "Xa ubuyisela kwakhona i-carbs uphinde uqalise amanzi angaphezulu; kunye negrama nganye ye-carb, ufumana i-4 grams yamanzi. Oku kunokukwenza uzive ngathi uzuze itoni yobunzima ngokukhawuleza, nangona ubuninzi babo mhlawumbi bugcina amanzi." Olu hlobo lokufumana ubunzima bamanzi lusebenza kuye wonke umntu ophuma kwiketo, kodwa abo bebekade bekulo ixesha elifutshane kwaye baphulukana nesixa esincinci sokutya ekutyeni banokukuqaphela ngakumbi. (Eyeleleneyo: Izizathu ezi-6 ezingalindelekanga zokufumana ubunzima ebusika)

Ukuqhawula kunokwenzeka. Kodwa yeyokwexeshana. Owona mbandela uxhaphakileyo abantu abajongana nawo yimicimbi yokuqunjelwa kunye neyamathumbu ngenxa yokungeniswa kwakhona kokutya okunemicu, utshilo uTaylor Engelke, R.D.N. Nangona ukutya okufana neembotyi kunye nesonka esivelileyo sikulungele, umzimba wakho unokufuna ukukuqhelanisa nokuzetyisa kwakhona. Unokulindela ukuba oku kuphele kwiintsuku ezimbalwa ukuya kwiiveki ezimbalwa.

Unokuba namandla angaphezulu. "Abantu banokuba nokunyusa amandla emva kokufaka i-carbohydrate kwakhona ekudleni kwabo ekubeni i-glucose (efumaneka kwi-carbs) ngumthombo wamandla omzimba wakho," kusho uHughes. Unokuqaphela ukusebenza okungcono ekusebenzeni kwe-HIIT kunye noqeqesho lokunyamezela. Kwaye unokuziva ubhetele ngengqondo, kuba nengqondo ikwasebenzisa iswekile ukuze isebenze. Abantu abaninzi baxela ukuba banenkumbulo engcono kwaye baziva bengaphantsi 'kwenkungu' ngokugxila okanye ukusebenza emsebenzini," utshilo u-Engelke. (Idibeneyo: Izinto ezi-8 ofuna ukuzazi malunga nokuzivocavoca umzimba kukutya kweKeto)

Ungaziva ulambile. "Ukutya okunamafutha aphezulu kunye neeprotein eziphakathi zokutya kwe-keto kuyenza ibe sati kakhulu," utshilo uGlassman. Kungenxa yoko le nto abantu abaninzi benomdla wokucinezela ngelixa bezama i-keto. "Kungenzeka ukuba ungaziva ulambile emva kwesidlo ngasinye njengoko beqala ukuba namanqatha amancinci kunye nee-carbs ezininzi, eziqhele ukwetyisa ngokukhawuleza," uyongeza. Ukulwa noku kunye nokuguqula utshintsho lwakho, uClark ucebisa ukudibanisa ii-carbs kunye neeproteni kunye namafutha. "Oku kunokunceda ukucothisa ukwetyisa, ukonyusa ukuzalisa, kunye nokunciphisa iswekile egazini kunye nokuphazamiseka njengoko uphinda uvelisa iikhabhohayidrethi."

Uphengululo lwe