Oko Kufuneka Ukwazi NgeKeto Ngelixa Ukhulelwe (okanye Ukuzama Ukukhulelwa)

Umxholo

• Yintoni ukutya kwe keto?
• Umngcipheko wabasetyhini abakhulelweyo: Ukusilela kwezondlo
• Umngcipheko wabasetyhini abakhulelweyo: Amafutha anelisiweyo
• Iziphumo ekufuneka ziqwalaselwe
• Luthini uphando?
• Uncedo olunokubakho lokutya kwe keto
• I-Keto kunye neswekile yokukhulelwa
• I-Keto kunye nokuzala
• Ukuthatha

I-keto - emfutshane ye-ketogenic - diet (KD) yindlela yokondla ebhengezwe njenge "yokutya okungummangaliso" kunye nesicwangciso sokutya esifanelekileyo sokulungisa, phantse yonke into.

Alithandabuzeki elokuba uninzi lwabantu baseMelika-nkqu nabakhulelweyo- mhlawumbi kufuneka batye ii-carbs ezimbalwa ezilula kunye neswekile encinci. Kodwa unokuzibuza ukuba ngaba ukutya kwe keto - okunamafutha aphezulu, isicwangciso sokutya esisezantsi kakhulu - kukhuselekile ngexesha lokukhulelwa.

Siyazi ukuba uzama ukuba sempilweni ngelixa "usitya ezimbini" (nangona ungayenzi le nto ngokoqobo). Kudos kuwe! Kodwa ngaba ukukhulelwa lixesha elifanelekileyo lokuba kwisondlo se keto- okanye nayiphi na Ukutya okunesitayile, ngaloo nto?

Unelungelo lokubuza oku: Ukutya ukutya okunesondlo kubaluleke ngakumbi xa ukhulelwe. Umzimba wakho okhulayo kunye nosana ufuna iintlobo zokutya ezinemibala ukuze zisetyenziswe njengamafutha kunye neebhloko zokwakha.

Makhe sijonge ngakumbi kwi-keto kunye nokukhulelwa.

Yintoni ukutya kwe keto?

Kwindlela yokutya yeketo, uvumelekile ukuba utye inyama kunye namafutha amaninzi, kodwa ngaphantsi kwe-50 gram (g) yee-carbs ngosuku-malunga ne-bagel nganye okanye iibhanana ezimbini kwiiyure ezingama-24!

Indlela yokutya ikwanemfuneko yamafutha aphezulu ngokungaqhelekanga. Oku kuthetha ukuba kwi-keto yokutya eyi-2,000 yeekhalori ngosuku, isidlo ngasinye sinokuba:

• I-165 g yamafutha
• 40 g iikhabohayidrethi
• 75 g protein

Uluvo olungemva kokutya kwe keto kukuba ukufumana uninzi lweekhalori zakho kumanqatha e-jumpstarts atshisa umzimba ngokwendalo. (IiCarbohydrate zilula emzimbeni ukuba zisetyenziswe njengamafutha. Xa usitya ukutya okuninzi kwee-carbs, zisetyenziselwa amandla kuqala.)

Ukutya okune-keto kufanele ukunceda ukutshintsha umzimba wakho ekutshiseni i-carbs ukuya ekutshiseni i-fat for energy. Eli lizwe libizwa ngokuba yi-ketosis. Ukutshisa amafutha amaninzi kunokukunceda ukunciphisa umzimba - ubuncinci kwixesha elifutshane. Elula, akunjalo?

Umngcipheko wabasetyhini abakhulelweyo: Ukusilela kwezondlo

Ukufikelela kwisimo sokutshiswa kwamafutha (ketosis) akulula njengokuba kuvakala. Nokuba awukhulelwe, kunokuba nzima ukulandela ukutya kwe-keto ngokuchanekileyo, okanye wazi nokuba ukwi-ketosis.

IiCarbs zi-no-no enkulu kule ndlela yokutya- kubandakanya iziqhamo kunye nemifuno emininzi, eneswekile yendalo. Ukutya okuninzi kunokukunika ii-carbs ezininzi kunokuba i-keto ivumela. Ikomityi enye ye-broccoli ine-6 ​​g carbs, umzekelo.

Kodwa abasetyhini abakhulelweyo bafuna iziqhamo ezinemibala eqaqambileyo kunye nemifuno - zityebile kwiivithamini, i-iron, kunye ne-folate-ukondla umntwana wabo okhulayo. Imifuno ikwanayo nefayibha-into enokwenzeka ukusilela xa ikwi-keto-enokunceda ekuqunjelweni kokukhulelwa.

Ngapha koko, ezinye iingcali ngezondlo zincomela oko nabani na kwisondlo se keto kufuneka uthathe izongezo.

Ukuba utya ukutya kwe keto unokuba namanqanaba asezantsi:

• nemagniziyam
• Iivithamini B
• ivithamini A
• ivithamin C
• ivithamin D
• ivithamin E

I-vitamin yangaphambi kokubeleka-eyimfuneko ngexesha lokukhulelwa-ibonelela ngezakha mzimba. Kodwa kungcono ukufumana ezi vithamini kunye neeminerals ekutyeni, nazo. Ngexesha lokukhulelwa udinga iidosi eziphezulu nangakumbi zezi zondlo njengoko wena nosana lwakho nikhula ngokukhawuleza.

Ukungafumani ngokwaneleyo iivithamini kunye neeminerals kungakhokelela kwiingxaki ekukhuleni komntwana wakho nasekukhuleni kwakhe. Izondlo ezibalulekileyo kumntwana wakho zibandakanya:

• uvithamini D wamathambo asempilweni kunye namazinyo
• Vitamin E yemisipha esempilweni negazi
• Uvithamini B-12 wentambo yomqolo kunye nemithambo esempilweni
• I-folic acid yomqolo ophilileyo (kunye nokukhusela imeko ye-neural tube kwiintsana ezibizwa ngokuba yi-spina bifida)

Umngcipheko wabasetyhini abakhulelweyo: Amafutha anelisiweyo

Iiproteni ziyinxalenye yokutya kwe-keto, kodwa uninzi lweeketo zokutya azihlukanisi phakathi kweeproteni ezinempilo, ezibhityileyo kunye neendidi ezinamafutha amaninzi agcwele inyama njengenkomo kunye nengulube. Ngapha koko, njengoko amanqatha ekhuthazwa, ukutya kungakhokelela ekubeni abantu batye inyama engenampilo- kunye neoyile, ibhotolo kunye nesinqumelo.

Sukuyenza impazamo: Amafutha asempilweni ayimfuneko ekukhuleni kosana lwakho. Kodwa ukutyeba kakhulu kunokubangela iingxaki zempilo njenge-cholesterol ephezulu kuwe, ebeka uxinzelelo entliziyweni yakho kwaye ngenxa yoko ukhulelwe.

Ukutya okune-keto nako akukuthinteli ekutyeni inyama yeesandwich ezicwangcisiweyo ezinjengeenja ezishushu, ibhekoni, iisoseji kunye nesalami. Ezi zitya zongeze imichiza kunye nemibala enokuthi ingabi sempilweni kusana lwakho olukhulayo, okanye kumzimba wakho.

Iziphumo ekufuneka ziqwalaselwe

Abanye abantu, ukutya kwe keto kubangela iziphumo ebezingalindelekanga ezininzi kangangokuba bade babe negama layo. "I-keto flu" ibandakanya iziphumo ebezingalindelekanga ezinje:

• ukudinwa
• isiyezi
• isicaphucaphu
• ukugabha
• ukuphelelwa ngamanzi emzimbeni
• ukudumba
• isisu esibuhlungu
• gassiness
• ukuqhina
• urhudo
• cholesterol ephezulu
• intloko ebuhlungu
• umoya onukayo
• izihlunu zemithambo

Ukukhulelwa kuza neziphumo zaso (eziqhelekileyo kakhulu), ezinokubandakanya isicaphucaphu, ukugabha, ukudinwa, impumlo exineneyo, kunye neentlungu. Ngokuqinisekileyo awudingi ukongeza umkhuhlane we keto okanye iimpawu zesisu ezingathandekiyo koku!

Luthini uphando?

Akuqhelekanga kuthathwa njengokuziphatha ukusebenzisa abafazi abakhulelweyo njengezifundo kwizifundo zonyango ngenxa yengozi. Ke uphando kwezonyango kwindlela yokutya eketo ngexesha lokukhulelwa lwenziwe ikakhulu kwizilwanyana ezinjengeempuku.

Enye yezi zinto yabonisa ukuba iimpuku ezikhulelweyo ezazityiswa ukutya kweketo zazala iimpuku zosana ezazinentliziyo enkulu kunye nengqondo encinci kuneqhelekileyo.

Kufunyenwe ukuba iimpuku ezikhulelweyo kwisidlo se keto zazineentsana ezazinomngcipheko ophezulu wokuxhalaba noxinzelelo xa zakuba ziimpuku zabantu abadala.

Uncedo olunokubakho lokutya kwe keto

Abantu abazizo iimpuku (ngokucacileyo), kwaye akwaziwa ukuba ukutya keto kuya kuba nefuthe elifanayo kubafazi abakhulelweyo nakwiintsana zabo.

Ukutya kwe keto kunokuba yenye yeendlela zokunceda ukunyanga abantu abanesathuthwane. Le meko yobuchopho ibangela ukuba abantu ngamanye amaxesha babe nokuxhuzula. Kwaye uphononongo lwango-2017 lufumanise ukuba ukutya keto kunokunceda ukulawula iimpawu kwabasetyhini abakhulelweyo abanesathuthwane.

Izifundo zamatyala zihlala zincinci- zinothathi-nxaxheba omnye okanye ababini. Kule meko, abaphandi balandela abafazi ababini abakhulelweyo abanesathuthwane. Ukutya kwe keto kuncede ukunyanga imeko yabo. Bobabini abasetyhini babekhulelwe okuqhelekileyo, okunempilo kunye nokuzala abantwana abasempilweni. Iziphumo zabasetyhini kuphela ebezisezantsi kancinci iivithamini kunye nokuphakamisa amanqanaba e-cholesterol.

Obu abukho ubungqina obaneleyo bokuthi ukutya kwe keto kukhuselekile kubo bonke abantu basetyhini ngexesha lokukhulelwa. Izifundo ezingaphezulu ziyafuneka kwakhona kwindlela ukutya kwe keto okunceda ngayo abantu abanesathuthwane kunye nezinye iimeko zempilo.

I-Keto kunye neswekile yokukhulelwa

Isifo seswekile sikamama luhlobo lwesifo seswekile olunokufunyanwa ngabasetyhini ngexesha lokukhulelwa. Ihlala iphela emva kokuzalwa kosana lwakho. Kodwa inokunyusa amathuba akho okufumana uhlobo lweswekile yesi-2 kamva.

Isifo seswekile sikamama sinokuphakamisa umngcipheko wokuba umntwana wakho afumane isifo seswekile kamva ebomini. Ugqirha wakho uya kukunika iimvavanyo zeswekile yegazi rhoqo ukuze uqiniseke ukuba awunaso isifo seswekile sokukhulelwa.

Olunye uphononongo olunje, njengolu ukusuka ku-2014, lubonisa ukuba ukutya kwe-keto kunokunceda ukulawula okanye ukuthintela ezinye iintlobo zeswekile. Nangona kunjalo, awunyanzelekanga ukuba uye kwi-keto epheleleyo ukunciphisa umngcipheko wesifo seswekile sokukhulelwa. Ukutya ukutya okune-carb ephantsi okunamafutha amaninzi asempilweni, iproteni, ifayibha, iziqhamo ezintsha kunye nemifuno kukubheja okukhuselekileyo ngelixa ukhulelwe.

Kukwabalulekile ukuba ushukume - umthambo emva kwesidlo ngasinye kunokukunceda ulungelelanise amanqanaba eswekile yegazi ngexesha nasemva kokukhulelwa.

I-Keto kunye nokuzala

Amanye amanqaku kunye neeblogi zibanga ukuba ukutya kwe keto kunokukunceda ukhulelwe. Oku kucingelwa ukuba kungenxa yokuba ukuhamba keto kunokunceda abanye abantu balungelelanise ubunzima babo.

Ukuba uxelelwe ngugqirha wakho ukuba kufuneka unciphise umzimba, ukwenza njalo kunokunceda ekuphuculeni amathuba akho okukhulelwa. Nangona kunjalo, akukabikho bungqina bezonyango obubonisa ukuba ukutya kwe keto kunokunyusa ukuzala.

Kwaye ukuba uzama ukukhulelwa, ukutya kwe keto kunganciphisa izinto. Iivithamini ezininzi kunye neeminerali zinokunceda ekwenzeni amadoda nabafazi bachume ngakumbi. Ukuba kukutya kwe keto kunokunciphisa amanqanaba ezakha mzimba kubalulekile ekuchumeni. Ngokophando lwezonyango, oku kubandakanya:

• ivithamini B-6
• ivithamin C
• ivithamin D
• ivithamin E
• Iintsomi
• iodine
• selenium
• intsimbi
• I-DHA

Ukuthatha

Ukutya ukutya okunezakha mzimba kunye neziqhamo, imifuno, iinkozo ezipheleleyo, kunye namafutha asempilweni kunye neprotheni kubaluleke kakhulu ngexesha lokukhulelwa. Ukutya kwe keto akunakuba yinto elungileyo ngelixa ukhulelwe kuba kunokukuthintela ekutyeni ukutya okuninzi okunesondlo. Oku kubandakanya iziqhamo nemifuno emitsha, eyomileyo nephekiweyo.

Uphando oluthe kratya luyafuneka, kwaye izifundo ezitsha zinokutshintsha umbono woluntu lwezonyango kwi-keto ngelixa ukhulelwe. Nokuba kunjalo, sicebisa ukuba ujonge ugqirha wakho okanye isondlo ngaphambi kokuba uqale naluphi na uhlobo lokutya nokuba ucwangcisa okanye ulindele umntwana okanye hayi - kodwa ngakumbi xa ukhulelwe.

Umgaqo olungileyo wesithupha kukutya umnyama-kwaye ewe, oko kunokubandakanya i-pickles kunye ne-ice cream yeNeapolitan (ngokumodareyitha!) Xa inkanuko ifuna oko.