Ngaba iitapile ezimnandi zeKeto-ziHlobo?

Umxholo

• Ukugcina i-ketosis
• Iitapile eziswiti ziphezulu kakhulu kwii carbs
• Amalungiselelo athile anokuba nobubele ngakumbi kunabanye
• Umgca wezantsi

I-ketogenic, okanye i-keto, ukutya kukutya okunamafutha aphezulu, okuphakathi, kunye nokutya okuncinci kakhulu okusetyenziselwa ukulawula iimeko ezahlukeneyo zonyango, kubandakanya isifo sokuwa, ukutyeba kakhulu kunye neswekile ().

Ngenxa yokuba kuthintelwe kakhulu i-carb, abantu abaninzi bayazibuza ukuba ingaba ukutya okuphezulu kwe-carb njengamazambane asengabandakanywa ngaphakathi kweeparameter zendlela yokutya ye-ketogenic.

Eli nqaku liphonononga ukuba ungakonwabela iitapile ngelixa ulandela ukutya kwe keto.

Ukugcina i-ketosis

Enye yeenjongo eziphambili zokutya kwe ketogenic kukuququzelela utshintsho lomzimba wakho kwi-ketosis.

I-Ketosis yimeko ye-metabolic apho umzimba wakho uxhomekeke kumandla aveliswa kumanqatha-endaweni yee-carbs -ukuyenza yonke imisebenzi ebalulekileyo.

Xa usebenzisa ukutya okwahlukeneyo, umzimba wakho uyasilela ekusebenziseni iglucose- uhlobo lwecarb- njengoyena ndoqo wamafutha. Kodwa xa ii-carbs zingafumaneki, umzimba wakho wenza amandla avela kwimixube eyenziwe ngamanqatha ebizwa ngokuba zii-ketone ().

Amandla omzimba wakho wokugcina i-ketosis ixhomekeke ekungabikho kwe-carbohydrate yokutya. Ukuba udla ii-carbs ezininzi, umzimba wakho ubuyela ekusebenziseni i-glucose yamandla, ngaloo ndlela ukuphosa ngaphandle kwe-ketosis.

Kungenxa yoko le nto iintlobo ezininzi zokutya okuphezulu kwe-carb, kubandakanya imifuno enesitatshi efana neebhatata, zihlala zithathwa njengemida yokutya kwe-ketogenic.

Nangona kunjalo, indlela umntu ekufuneka anciphise ngayo inani elipheleleyo le-carb yokugcina i-ketosis ingahluka.

Uninzi lwabantu lulandela ukutya kwe-ketogenic kunciphisa ukutya kwabo i-carb engekho ngaphezulu kwe-5-10% yeemfuno zekhalori zemihla ngemihla, okanye ubuninzi be-50 gram yee-carbs ngosuku ().

Ngokuchanekileyo apho uwela khona kuloo mbonakalo kuxhomekeke ekubeni umzimba wakho ungena ngokulula kwaye uphume njani kwi-ketosis.

Ukugcina i-carb yakho iphantsi kakhulu kubalulekile ekugcineni i-ketosis xa ulandela ukutya kwe-keto. Kungenxa yoko le nto abantu abaninzi bekhetha ukungazikhupheli ngaphandle iitapile kwizicwangciso zokutya zeketo.

Iitapile eziswiti ziphezulu kakhulu kwii carbs

Ibhatata emhlophe luhlobo lweengcambu zemifuno yesitatshi esoloko ikhutshelwa ngaphandle kwizidlo zeketogenic ngenxa yomxholo wecarb ephezulu ngokwendalo.

Nangona kunjalo, ngocwangciso olufanelekileyo, abanye abantu banokukwazi ukubandakanya ngempumelelo iinxalenye ezincinci zebhatata kwisicwangciso sokutya se keto.

Ubhatata ophakathi ngokomgangatho (i-150 gram) uqulethe iigrama ezingama-26 zeekhabhoh. Emva kokukhupha iigram ezi-4 ezivela kwifayibha, ushiywe ngexabiso lenzala elimalunga nama-21 eegram zecarbots ngetapile nganye ().

Ukuba usekutyeni okune-keto ezikukhawulela ukuya kwiigram ezingama-50 zecarbs ngosuku, unokukhetha ukuchitha malunga neepesenti ezingama-42 zeecarbs zakho kwitapile emnandi xa ufuna.

Unokuthathela ingqalelo ukwahlula iitapile kwiindawo ezincinci ukuze uqhubeke nokunciphisa ukutya kwakho ngaphandle kokukhetha ngaphandle kokutya ngokupheleleyo.

Oko kwathiwa, ukuba ukwisicwangciso sokutya esifuna ukuba unamathele kumda we-carb esezantsi kakhulu, nokuba sisiqwengana esincinci seebhatata singenza kube nzima ngakumbi ukuhlala ngaphakathi kwee-carbs zakho ezabelwe usuku.

Ekugqibeleni, nokuba ungabandakanya ibhatata kwisidlo sakho kuxhomekeke kwiinjongo zakho zecarb kunye nokukwazi ukuhambelana ngqo nezithintelo ezifunekayo ukuze ugcine i-ketosis.

Iitapile eziswiti ziphezulu kakhulu kwii-carbs, kodwa abanye abantu banakho ukubandakanya iinxalenye zabo ezincinci ngelixa behlala ngaphakathi kwezithintelo ze-keto carb.

Amalungiselelo athile anokuba nobubele ngakumbi kunabanye

Ukuba uthatha isigqibo sokubandakanya ibhatata njengenxalenye yesicwangciso sakho sokutya se keto, kubalulekile ukuba uqwalasele nendlela iindlela ezahlukeneyo zokulungiselela ezinokuchaphazela ngayo umxholo wecarb yesitya sokugqibela.

Umzekelo, iitapile ezilungiswe ngezinto eziphezulu kakhulu zecarb, ezinje ngeswekile emdaka, isiraphu yemephu, okanye iijusi zeziqhamo azinakulunga kwisidlo se ketogenic.

Iindlela zokuzilungiselela ezinobungane be keto zinokubandakanya ukusikwa kancinci kunye nokuziqhotsa ukwenza iifriji zeetapile, okanye ukuwosa ngokugqibeleleyo kwaye ubakhonze ngebhotolo, ioyile yekhokhonathi, okanye itshizi enyibilikiweyo.

Iindlela ezithile zokulungiselela iitapile azikho keto-friendly, ngakumbi ezo zisebenzisa izithako eziphezulu zecarb ezifana neswekile emdaka okanye isiraphu yemephu.

Umgca wezantsi

Ukutya kwe-Ketogenic kubonakaliswa ngamanqatha aphezulu kunye nemixholo ephantsi kakhulu ye-carb.

Iitapile eziswiti zihlala ziphakamile ngokwendalo kwii-carbs kwaye azifakwanga kwizicwangciso zokutya ze-keto kuba zinokwenza kube nzima kubantu abaninzi ukugcina i-ketosis.

Oko kwathiwa, awunakukususa iitapile ekudleni kwakho, ukuba nje uyamodareyitha ukutya kwakho kwaye ucwangcise kwangaphambili ukuqinisekisa ukuba azibangeli ukuba ugqithe ii-carbs zosuku.

Xa usenza isicwangciso sakho sokutya, thintela amalungiselelo eetapile kubandakanya izinto eziphezulu ze-carb ezinje ngeswekile emdaka okanye isiraphu yemephu.

Endaweni yoko khetha amanqatha aphezulu, anje ngeefriji zebhatata okanye iitapile ezigcadiweyo ezinikezelwe ngebhotolo okanye ngeoyile yekhokhonathi.