Ukutya kweKetogenic: Isikhokelo esiQalayo seQala kuKeto

Umxholo

• Yintoni ukutya kwe ketogenic?
• Isiseko seKeto
• Iindidi ezahlukeneyo zokutya ketogenic
• Yintoni i-ketosis?
• Ukutya kwe-Ketogenic kunokukunceda ukunciphisa umzimba
• Ukutya kwe-Ketogenic yeswekile kunye ne-prediabetes
• Ezinye izibonelelo zempilo zeketo
• Ukutya okumele kukuphephe
• Ukutya ukutya
• Isampulu yesicwangciso sokutya se keto kwiveki e-1
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Ukutya okulula kwe keto
• Iingcebiso zeKeto kunye namacebo
• Iingcebiso zokutya ngaphandle kwesidlo se ketogenic
• Iziphumo ebezingalindelekanga kunye nendlela yokunciphisa
• Umngcipheko wokutya kwe keto
• Izibonelelo zokutya kwe ketogenic
• Imibuzo ebuzwa qho
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukutya kwe-ketogenic (okanye ukutya kwe-keto, ngokufutshane) yi-carb ephantsi, ukutya okunamafutha aphezulu okubonelela ngezibonelelo ezininzi zempilo.

Ngapha koko, uninzi lwezifundo lubonisa ukuba olu hlobo lokutya lunokukunceda ukunciphisa umzimba kunye nokuphucula impilo yakho ().

Ukutya kwe-Ketogenic kunokuba nezibonelelo ngokuchasene neswekile, umhlaza, isifo sokuwa, kunye nesifo se-Alzheimer's (,,,).

Nantsi isikhokelo sabaqalayo esineenkcukacha kwiseto keto.

Yintoni ukutya kwe ketogenic?

Isiseko seKeto

Ukutya kwe ketogenic yi-carb ephantsi kakhulu, ukutya okunamafutha aphezulu okwabelana ngokufana okuninzi kunye neAtkins kunye nokutya okune carb.

Kubandakanya ukunciphisa kakhulu ukutya kwe-carbohydrate kunye nokutshintsha endaweni yamafutha. Oku kuncitshiswa kwee-carbs kubeka umzimba wakho kwimeko ye-metabolic ebizwa ngokuba yi-ketosis.

Xa oku kusenzeka, umzimba wakho usebenza ngokukuko ngokutshisa amafutha kumandla. Ikwaguqula amanqatha abe zietoni zesibindi, ezinokubonelela amandla engqondo ().

Ukutya kwe-Ketogenic kunokubangela ukunciphisa kakhulu iswekile yegazi kunye namanqanaba e-insulin. Oku, kunye nokonyuka kweetoni, kunezibonelelo zezempilo (,,).

Ukutya kwe-keto yi-carb ephantsi, ukutya okunamafutha aphezulu. Iyanciphisa iswekile yegazi kunye namanqanaba e-insulin kwaye ishenxise imetabolism yomzimba kude neecarbs kwaye ijonge kumanqatha nakwietoni.

Iindidi ezahlukeneyo zokutya ketogenic

Kukho iinguqulelo ezininzi zokutya kwe ketogenic, kubandakanya:

• Ukutya okuqhelekileyo kwe-ketogenic (SKD): Le yicarb ephantsi kakhulu, iprotein ephakathi kunye nokutya okunamafutha aphezulu. Iqukethe i-70% yeoyile, 20% yeeprotein, kunye ne-10% kuphela ye-carbs ().
• Ukutya okujikelezayo ketogenic (CKD): Oku kutya kubandakanya amaxesha e-carb refeeds aphezulu, anjengeentsuku ezi-5 ze-ketogenic ezilandelwa ziintsuku ezi-2 eziphezulu ze-carb.
• Ukutya ekujoliswe kuko ketogenic (TKD): Oku kutya kukuvumela ukuba ungeze iikhabho ejikeleze ukusebenza.
• Ukutya okuphezulu kweprotein ketogenic: Oku kufana nokutya okuqhelekileyo kwe ketogenic, kodwa kubandakanya iiprotein ezininzi. Umlinganiselo uhlala u-60% wamafutha, i-35% yeeprotheyini kunye ne-5% ye-carbs.

Nangona kunjalo, kuphela kukutya okuphezulu kunye neeprotein eziphezulu zokutya ezifundwe kakhulu. Ukutya okujikelezayo okanye okujolise kuko ketogenic ziindlela eziphambili kwaye zisetyenziswa ikakhulu ngabakhi bomzimba okanye iimbaleki.

Ulwazi olukule nqaku lusebenza ikakhulu kukutya okuqhelekileyo kwe-ketogenic (SKD), nangona imigaqo-nkqubo efanayo isebenza nakwezinye iinguqulelo.

Kukho iinguqulelo ezininzi zokutya kwe keto. Uhlobo oluqhelekileyo (SKD) lolona luphandwe kakhulu kwaye luyacetyiswa.

Yintoni i-ketosis?

I-Ketosis yimeko ye-metabolic apho umzimba wakho usebenzisa amanqatha amafutha endaweni yee-carbs.

Kwenzeka xa unciphisa kakhulu ukusebenzisa kwakho ii-carbohydrate, ukunciphisa umda wokunikezelwa komzimba kweswekile (iswekile), oyena mthombo wamandla kwiiseli.

Ukulandela ukutya kwe ketogenic yeyona ndlela isebenzayo yokufaka i-ketosis. Ngokubanzi, oku kubandakanya ukunciphisa umda wokusetyenziswa kwe-carb ukuya kwi-20 ukuya kwi-50 yeegram ngosuku kunye nokuzalisa amafutha, njengenyama, intlanzi, amaqanda, amandongomane, kunye neoyile esempilweni ().

Kwakhona kubalulekile ukumodareyitha ukusetyenziswa kweprotein yakho. Kungenxa yokuba iprotein inokuguqulwa ibe yiglucose ukuba ityiwe kakhulu, enokuthi icothise utshintsho lwakho kwi-ketosis ().

Ukuziqhelanisa nokuzila ukutya okwexeshana kunokukunceda ungene ngokukhawuleza kwi-ketosis. Zininzi iindlela ezahlukeneyo zokuzila ukutya okwexeshana, kodwa eyona ndlela ixhaphakileyo ibandakanya ukunciphisa ukutya okokutya malunga neeyure ezisi-8 ngosuku nokuzila ukutya okushiyekileyo iiyure ezili-16 ().

Uvavanyo lwegazi, umchamo, kunye nokuphefumla ziyafumaneka, ezinokukunceda ukuba ungene kwi-ketosis ngokulinganisa inani leetoni eziveliswa ngumzimba wakho.

Iimpawu ezithile zisenokubonisa ukuba ungene kwi-ketosis, kubandakanya ukoma ukoma, umlomo owomileyo, ukuchama rhoqo, kunye nokwehla kwendlala okanye ukutya ().

I-Ketosis yimeko ye-metabolic apho umzimba wakho usebenzisa amanqatha amafutha endaweni yee-carbs. Ukuguqula ukutya kwakho kunye nokuzila ukutya kunokukunceda ungene ngokukhawuleza kwi-ketosis. Iimvavanyo ezithile kunye neempawu zinokukunceda ukumisela ukuba ungene kwi-ketosis.

Ukutya kwe-Ketogenic kunokukunceda ukunciphisa umzimba

Ukutya okune-ketogenic yindlela efanelekileyo yokunciphisa umzimba kunye nemingcipheko esezantsi yezifo (,,,,).

Ngapha koko, uphando lubonisa ukuba ukutya kwe-ketogenic kunokuba nokusebenza ukunciphisa umzimba njengokutya okunamafutha asezantsi (,,).

Ngaphezulu, ukutya kuyazalisa kangangokuba unganciphisa ubunzima ngaphandle kokubala iikhalori okanye ukulandelela ukutya okutyayo ().

Olunye uphononongo lwezifundo ze-13 lufumanise ukuba kulandela i-carb ephantsi kakhulu, ukutya kwe-ketogenic kwakusebenza kancinci ekulahlekelweni kwesisindo sexesha elide kunokutya okunamafutha asezantsi. Abantu abalandele ukutya kwe keto baphulukene nomndilili weeponti ezi-2 (0.9 kg) ngaphezulu kuneqela elilandele ukutya okunamafutha asezantsi ().

Ngaphezu koko, kukhokelele ekunciphiseni uxinzelelo lwegazi kwi-diastolic kunye namanqanaba e-triglyceride ().

Olunye uphononongo kubantu abadala abangama-34 bafumanisa ukuba abo balandela ukutya kwe-ketogenic kwiiveki ezisi-8 baphulukana namafutha omzimba aphindwe kahlanu kunalawo alandela ukutya okunamafutha asezantsi ().

Ukunyuka kweetoni, iswekile esezantsi yegazi, kunye nokuphuculwa kwemvakalelo ye-insulin kunokudlala indima ephambili (,).

Ngolwazi oluthe kratya malunga nokulahleka kobunzima besidlo se ketogenic, funda eli nqaku.

Ukutya okune-ketogenic kunokukunceda ukuba unciphise ubunzima obuthile kunokutya okunamafutha asezantsi. Oku kuhlala kusenzeka ngendlala encinci.

Ukutya kwe-Ketogenic yeswekile kunye ne-prediabetes

Isifo seswekile sibonakala ngotshintsho kwimetabolism, iswekile ephezulu yegazi, kunye nokungasebenzi kakuhle kwe-insulin ().

Ukutya okune-ketogenic kunokukunceda ulahlekelwe ngamanqatha amaninzi, asondele kakhulu kuhlobo lwe-2 yeswekile, i-prediabetes, kunye ne-metabolic syndrome (,,,).

Olunye uphononongo oludala lwafumanisa ukuba ukutya kwe ketogenic kuphucule ubuntununtunu be-insulin ngokubetha i-75% ().

Isifundo esincinci kwabasetyhini abanesifo seswekile sesi-2 sikwafumanise ukuba ukulandela ukutya kwe-ketogenic kangangeentsuku ezingama-90 kunciphise kakhulu amanqanaba e-hemoglobin A1C, elingumlinganiso wolawulo lweswekile yegazi yexesha elide ().

Olunye uphononongo kubantu abangama-349 abanesifo seswekile sesi-2 bafumanisa ukuba abo balandela ukutya kwe-ketogenic baphulukana ne-26.2 yeekhilogram (11.9 kg) kwisithuba seminyaka emi-2. Esi sisibonelelo esibalulekileyo xa ujonga ikhonkco phakathi kobunzima kunye nohlobo 2 lweswekile (,).

Ngaphezu koko, bafumane nokuphuculwa kolawulo lweswekile yegazi, kunye nokusetyenziswa kwamayeza eswekile yegazi kuye kwehla phakathi kwabathathi-nxaxheba ngalo lonke ixesha lokufunda ().

Ngolwazi oluthe kratya, jonga eli nqaku ngezibonelelo zokutya okuncinci kwe carb kubantu abanesifo seswekile.

Ukutya kwe-ketogenic kunokunyusa uvakalelo lwe-insulin kwaye kubangele ukulahleka kwamafutha, okukhokelela kwizibonelelo ezibalulekileyo zempilo kubantu abane-2 yeswekile okanye i-prediabetes.

Ezinye izibonelelo zempilo zeketo

Ukutya kwe ketogenic okunene kuvela njengesixhobo sokunyanga izifo ze-neurological ezifana nokuxhuzula.

Izifundo ngoku zibonise ukuba ukutya kunokuba nezibonelelo zeemeko ezahlukeneyo zempilo:

• Isifo sentliziyo. Ukutya kwe ketogenic kunokunceda ekuphuculeni umngcipheko njengamafutha omzimba, i-HDL (elungileyo) amanqanaba e-cholesterol, uxinzelelo lwegazi kunye neswekile yegazi (,).
• Umhlaza. Ukutya okwangoku kuphononongwa njengonyango olongezelelekileyo lomhlaza, kuba inokunceda ukukhula kwethumba kancinci. (,,).
• Isifo se-Alzheimer. Ukutya kwe keto kunokunceda ekunciphiseni iimpawu zesifo i-Alzheimer kwaye kunciphise ukuqhubela phambili (,,).
• Isathuthwane. Uphando lubonakalisile ukuba ukutya kwe-ketogenic kunokubangela ukunciphisa okukhulu ekubanjweni kwabantwana abanesathuthwane ().
• Isifo sikaParkinson. Nangona uphando olongezelelweyo lufunekayo, olunye uphando lufumene ukuba ukutya kuncede ukuphucula iimpawu zesifo sika-Parkinson ().
• Isifo sePolycystic ovary. Ukutya kwe ketogenic kunokunceda ukunciphisa amanqanaba e-insulin, anokudlala indima ephambili kwi-polycystic ovary syndrome (,).
• Ukulimala kwengqondo. Olunye uphando lubonisa ukuba ukutya kunokuphucula iziphumo zokulimala kwengqondo ().

Nangona kunjalo, gcinani engqondweni ukuba uphando kwezi ndawo zininzi alunakuqinisekiswa.

Ukutya kwe-ketogenic kunokubonelela ngezibonelelo ezininzi zempilo, ngakumbi isifo se-metabolic, neurological, okanye insulin.

Ukutya okumele kukuphephe

Nakuphi na ukutya okuphezulu kwii-carbs kufuneka kuncitshiswe.

Nalu uluhlu lokutya ekufuneka lucuthwe okanye lususwe kwisidlo se ketogenic:

• ukutya okuneswekile: isoda, incindi yeziqhamo, i-smoothies, ikeyiki, i-ayisi khrim, iilekese, njl.
• iinkozo okanye istatshi: Iimveliso ezisekwe kwingqolowa, irayisi, ipasta, ukutya okuziinkozo, njl.
• Isiqhamo: Zonke iziqhamo, ngaphandle kwezahlulo ezincinci zamaqunube afana neerberberries
• iimbotyi okanye iimbotyi: ertyisi, iimbotyi zezintso, iilentile, iichickpeas, njl.
• iingcambu zemifuno kunye nezilimo eziyizigaxa: iitapile, ibhatata, iminqathe, iparsnips, njl.
• amafutha aphantsi okanye iimveliso zokutya: i-mayonnaise ephantsi, isaladi yokunxiba, kunye nezinto zokuhambisa
• ezinye ii-condiments okanye iisosi: i-barbecue sauce, isardard yobusi, isosi ye-teriyaki, i-ketchup, njl.
• Amafutha angenampilo: iioyile zemifuno egqityiweyo, imayonnaise, njl.
• utywala: ibhiya, iwayini, utywala, iziselo ezixubeneyo
• ukutya okungenaswekile: Iicandi ezingenaswekile, iisiraphu, iipuphu, iiswiti, iidizethi, njl.

Gwema ukutya okusekwe kwi-carb ezinje ngeenkozo, iswekile, iimbotyi, irayisi, iitapile, iilekese, ijusi, kunye neziqhamo ezininzi.

Ukutya ukutya

Kuya kufuneka useke uninzi lokutya kwakho malunga noku kutya:

• inyama: inyama ebomvu, i-steak, i-ham, i-sausage, i-bacon, inkukhu kunye ne-turkey
• Iintlanzi ezinamanqatha: isalmon, itrout, ityhuna, kunye ne-mackerel
• amaqanda: amadlelo okanye omega-3 amaqanda apheleleyo
• ibhotolo kunye cream: ibhotolo etyiwa yingca kunye nekhrimu enzima
• itshizi: iitshizi ezingaphunyezwanga ezinje nge-cheddar, ibhokhwe, ukhilimu, luhlaza okwesibhakabhaka, okanye mozzarella
• Amandongomane nembewu: Iiamangile, iiwalnuts, iiflakisi, iimbewu zethanga, imbewu ye-chia, njl.
• iioyile ezisempilweni: ioyile ye-olive eyintombi, ioyile yekhokhonathi, kunye neoyile yeavokhado
• iavokhado: ii-avokhado zizonke okanye i-guacamole esandula ukwenziwa
• Vegies ezisezantsi zecarb: imifuno eluhlaza, iitumato, amatswele, ipepile, njl.
• izithambiso: ityuwa, ipepile, imifuno kunye neziqholo

Kungcono ukusekela ukutya kwakho ikakhulu kukutya okupheleleyo. Nalu uluhlu lwe-44 esempilweni yokutya okune-carb.

Sekela uninzi lokutya okukutya okufana nenyama, intlanzi, amaqanda, ibhotolo, amandongomane, iioyile ezisempilweni, iiavokhado, kunye nenani elikhulu lezinto ezisezantsi zecarb.

Isampulu yesicwangciso sokutya se keto kwiveki e-1

Ukukunceda ukuba uqalise, nantsi isampulu yeseto yokutya yokutya yokutya kwiveki enye:

uMvulo

• isidlo sakusasa: i-veggie kunye ne-muffins yeqanda kunye neetumato
• isidlo sasemini: inkukhu isaladi ngeoyile ye-olive, i-feta cheese, ii-olive, kunye nesaladi esecaleni
• isidlo sangokuhlwa: I-salmon ene-asparagus ephekwe kwibhotolo

uLwesibini

• isidlo sakusasa: iqanda, itumato, ibasil, kunye nesipinatshi omelet
• isidlo sasemini: Ubisi lwe-almond, ibhotolo yamandongomane, isipinatshi, umgubo wecocoa, kunye ne-stevia milkshake (ngakumbi i-keto smoothies apha) kunye necala lamaqunube asikiweyo
• isidlo sangokuhlwa: itshizi-iqokobhe yesonka kunye ne-salsa

uLwesithathu

• isidlo sakusasa: Ubisi lwe nut nut chia pudding ene coconut kunye namaqunube amnyama
• isidlo sasemini: Isaladi yeavokhado
• isidlo sangokuhlwa: iihagu zenyama yehagu ngeshizi yeParmesan, ibroccoli, kunye nesaladi

uLwesine

• isidlo sakusasa: i-omelet ngeavokhado, isalsa, ipepile, itswele, kunye neziqholo
• isidlo sasemini: iincindi zamandongomane kunye neelerium kunye ne-salsa
• isidlo sangokuhlwa: inkukhu ifakwe i-pesto kunye ne-cream cream, kunye necala le-zucchini edibeneyo

uLwesihlanu

• isidlo sakusasa: I-Greek engenashukela, i-yogurt epheleleyo yobisi kunye ne-peanut butter, i-cocoa powder kunye namajikijolo
• isidlo sasemini: I-lettuce yenyama yenkomo isongele i-tacos nge-pepper pepper
• isidlo sangokuhlwa: icauliflower elayishiwe kunye nemifuno exubileyo

uMgqibelo

• isidlo sakusasa: i-cream cream cheese pancakes nge-blueberries kunye necala lama-mushroom a-grilled
• isidlo sasemini: Isaladi ye-zucchini kunye ne-beet "noodle"
• isidlo sangokuhlwa: intlanzi emhlophe ephekwe ngeoyile yekhokhonathi kunye ne-kale kunye namantongomane ompayini

iCawe

• isidlo sakusasa: amaqanda othosiweyo kunye nama-mushroom
• isidlo sasemini: I-carb sesame yenkukhu ephantsi kunye ne-broccoli
• isidlo sangokuhlwa: ispaghetti squash Bolognese

Ngalo lonke ixesha zama ukujikeleza imifuno kunye nenyama kwixesha elide, njengoko uhlobo ngalunye lubonelela ngezondlo ezahlukeneyo kunye nezibonelelo zezempilo.

Kwiitoni zokupheka, jonga ezi ndlela zokupheka ziphantsi ze-carb kunye noluhlu lokuthenga lweketo.

Unokutya iintlobo ezahlukeneyo zokutya okumnandi kunye okunesondlo kwisidlo se ketogenic. Ayizizo zonke inyama kunye namafutha. Imifuno yinxalenye ebalulekileyo yokutya.

Ukutya okulula kwe keto

Kwimeko apho ulamba phakathi kokutya, nazi ezinye ukutya okutyayo okuvunyiweyo keto:

• inyama enamafutha okanye intlanzi
• itshizi
• intwana yamandongomane okanye iimbewu
• Ukulunywa yi keto sushi
• yeminquma
• inye okanye amabini amaqanda abilisiweyo okanye aqhekekileyo
• I-keto-friendly snack bars
• I-90% yetshokholethi emnyama
• i-yogurt egcweleyo egcweleyo yamaGrike exutywe nebhotolo ye nut kunye necocoa powder
• intsimbi kunye neguacamole
• I-strawberries kunye ne-cottage cheese
• iseleri ene salsa kunye ne guacamole
• inyama yenkomo
• iinxalenye ezincinci zokutya okuseleyo
• iziqhushumbisi ezityebileyo

Amashwamshwam amakhulu okutya kweketo kubandakanya iziqwenga zenyama, itshizi, iminquma, amaqanda abilisiweyo, amandongomane, imifuno eluhlaza kunye netshokholethi emnyama.

Iingcebiso zeKeto kunye namacebo

Nangona ukuqala kwisidlo se ketogenic kunokuba ngumceli mngeni, kukho iingcebiso kunye namaqhinga onokuwasebenzisa ukwenza ukuba kube lula.

• Qala ngokuziqhelanisa neelebheli zokutya kwaye ujonge iigrama zamanqatha, iikhabho, kunye nefayibha ukumisela ukuba ukutya okuthandayo kunokungena njani kwindlela otya ngayo.
• Ukucwangcisa ukutya kwakho kwangaphambili kunokuba luncedo kwaye kunokukunceda ugcine ixesha elingaphezulu evekini.
• Iiwebhusayithi ezininzi, iibhlog zokutya, iiapps, kunye neencwadi zokupheka zikwabonelela ngeendlela zokupheka ezinobungakanani kunye nezimvo zokutya onokuzisebenzisa ukwakha imenyu yakho yesiqhelo.
• Ngenye indlela, ezinye iinkonzo zokuhanjiswa kwesidlo zide zibonelele ngeendlela ezinokubakho keto-ngendlela ekhawulezileyo nefanelekileyo yokonwabela ukutya kweketo ekhaya.
• Jonga ukutya okunempilo engumkhenkce keto xa ufutshane ngexesha
• Xa usiya kwiimbutho zokuzonwabisa okanye undwendwela usapho kunye nabahlobo, unokufuna nokucinga ukuzizisela ukutya, nto leyo enokwenza kube lula kakhulu ukuthintela inkanuko uze unamathele kwisicwangciso sakho sokutya.

Ukufunda iilebheli zokutya, ukucwangcisa ukutya kwakho ngaphambili, kunye nokuzisa ukutya kwakho xa undwendwela usapho kunye nabahlobo kungenza kube lula ukunamathela kukutya kwe ketogenic.

Iingcebiso zokutya ngaphandle kwesidlo se ketogenic

Ukutya okuninzi kokutyela kunokwenziwa keto-friendly.

Uninzi lweendawo zokutyela zibonelela ngohlobo oluthile lwenyama okanye isitya esisekwe kwiintlanzi. Myalelo woku kwaye ubeke endaweni yokutya okuphezulu kwe-carb ngemifuno eyongezelelweyo.

Ukutya okusekwe kwiqanda kukhetho olukhulu, njenge-omelet okanye amaqanda kunye nebhekoni.

Enye into oyithandayo yi-bun-less burger. Ungazitshintsha iifries zemifuno endaweni yoko. Yongeza i-avocado eyongezelelweyo, itshizi, ibhakoni, okanye amaqanda.

Kwiivenkile zokutyela zaseMexico, ungonwabela naluphi na uhlobo lwenyama eneshizi eyongezelelweyo, i-guacamole, isalsa, kunye nokhilimu omuncu.

Kwidizethi, cela ibhodi edityanisiweyo yesonka samasi okanye amaqunube ane cream.

Xa usitya ngaphandle, khetha inyama-, intlanzi-, okanye isitya esenziwe ngeqanda. Myalelo weegggies ezongezelelweyo endaweni ye-carbs okanye i-starches, kwaye ube noshizi kwi-dessert.

Iziphumo ebezingalindelekanga kunye nendlela yokunciphisa

Nangona ukutya kwe ketogenic kuhlala kukhuselekile kubantu abaninzi abasempilweni, kunokubakho iziphumo ebezingalindelekanga zokuqala ngelixa umzimba wakho uziqhelanisa.

Kukho ubungqina be-anecdotal yezi ziphumo zihlala zibizwa ngokuba yi-keto flu (). Ngokusekwe kwiingxelo ezivela kwezinye kwisicwangciso sokutya, zihlala ziphelile kwiintsuku ezimbalwa.

Ukuxelwa kweempawu zomkhuhlane we keto kubandakanya urhudo, ukuqhina, kunye nokugabha (). Ezinye iimpawu eziqhelekileyo ziquka:

• amandla amdaka kunye nokusebenza kwengqondo
• ukwanda kwendlala
• imiba yokulala
• isicaphucaphu
• ukungonwabisi kokugaya ukutya
• ukunciphisa ukusebenza komthambo

Ukunciphisa oku, unokuzama ukutya ukutya okuncinci kweecarb kwiiveki zokuqala. Oku kunokufundisa umzimba wakho ukuba utshise amanqatha amaninzi ngaphambi kokuba uphelise ngokupheleleyo ii-carbs.

Ukutya kwe ketogenic nako kunokutshintsha amanzi kunye nokulinganisela kwezimbiwa emzimbeni wakho, ke ukongeza ityuwa eyongezelelweyo kwizidlo zakho okanye ukuthatha izongezo zamaminerali kunokunceda. Thetha nogqirha wakho malunga neemfuno zakho zesondlo.

Ubuncinci ekuqaleni, kubalulekile ukuba utye ude uhluthe kwaye uphephe ukuthintela iikhalori kakhulu. Ngokwesiqhelo ukutya okune-ketogenic kubangela ukulahleka kobunzima ngaphandle kokuthintelwa kwekhalori ngabom.

Uninzi lweziphumo ebezingalindelekanga zokuqalisa ukutya kwe ketogenic zinokulinganiselwa. Ukunciphisa ukutya kunye nokuthatha izongezo zamaminerali kunokunceda.

Umngcipheko wokutya kwe keto

Ukuhlala kwisidlo se keto kwixesha elide kunokuba nako, kubandakanya umngcipheko woku kulandelayo:

• iprotheni ephantsi egazini
• amanqatha ongezelelweyo esibindini
• amatye ezintso
• ukusilela kwimicronutrient

Uhlobo lonyango olubizwa ngokuba yi-sodium-glucose cotransporter 2 (SGLT2) inhibitors yohlobo lwesibini lweswekile lunokunyusa umngcipheko wesifo seswekile ketoacidosis, imeko eyingozi eyonyusa iasidi yegazi. Nabani na othatha eli yeza kufuneka aphephe ukutya kwe keto (,).

Uphando oluthe kratya luyenziwa ukumisela ukhuseleko lokutya kwe keto kwixesha elide. Gcina ugqirha wakho enolwazi ngesicwangciso sakho sokutya ukukhokela ukhetho lwakho.

Kukho ezinye iziphumo ebezingalindelekanga ekudleni kwe-keto ekufuneka uthethe nogqirha wakho ukuba ucwangcisa ukuhlala ekutyeni ixesha elide.

Izibonelelo zokutya kwe ketogenic

Nangona kungekho zixhobo zokuncedisa ezifunekayo, ezinye zinokuba luncedo.

• Ioyile ye-MCT. Ukongeza kwiziselo okanye iyogathi, ioyile ye-MCT ibonelela ngamandla kwaye inceda ukwandisa amanqanaba eetone. Thenga ioyile ye-MCT kwi-intanethi (,).
• Izimbiwa. Ityuwa eyongeziweyo kunye nezinye iiminerali zinokubaluleka xa uqala ngaphandle ngenxa yokutshintsha kwamanzi kunye nokulinganisela kwezimbiwa ().
• Icaffeine. ICaffeine inokuba nezibonelelo zamandla, ilahleko, kunye nokusebenza (45).
• Iiketoni ezingaqhelekanga. Olu ncediso lunokunceda ukuphakamisa amanqanaba eetone ().
• Yila. I-Creatine ibonelela ngezibonelelo ezininzi zempilo kunye nokusebenza. Oku kunokukunceda ukuba udibanisa ukutya kwe ketogenic kunye nokuzilolonga ().
• Whey. Sebenzisa isiqingatha se-protein enamavili xa unyikima okanye iyogathi ukwandisa iprotein yakho yokutya (,). Thenga iimveliso ezinencasa yewhey kwi-intanethi.

Ezinye izongezo zinokuba luncedo kukutya kwe ketogenic. Oku kubandakanya ietoni ezingaphandle, ioyile ye-MCT, kunye neeminerali.

Imibuzo ebuzwa qho

Nazi iimpendulo kweminye imibuzo eqhelekileyo malunga nokutya kwe ketogenic.

Ngaba ndingaphinda ndiphinde nditye iikhabhohbhayithi?

Ewe. Nangona kunjalo, kubalulekile ukunciphisa kakhulu ukutya kwakho kwe-carb ekuqaleni. Emva kweenyanga ezi-2 ukuya kwezi-3 zokuqala, ungatya ii-carbs ngezihlandlo ezikhethekileyo-vele ubuyele kwisidlo kwangoko emva.

2. Ingaba ndiza kuphulukana nezihlunu?

Kukho umngcipheko wokulahleka kwemisipha nakweyiphi na indlela yokutya. Nangona kunjalo, ukutya iiprotein kunye namanqanaba aphezulu eetone anokunceda ukunciphisa ukulahleka kwemisipha, ngakumbi ukuba uphakamisa iintsimbi (,).

3. Ngaba ndingayakha imisipha kwisidlo se ketogenic?

Ewe, kodwa ayinakusebenza ngokutya okuphakathi kwe-carb (,). Ngolwazi oluthe kratya malunga ne-carb ephantsi okanye ukutya kwe keto kunye nokusebenza komzimba, funda eli nqaku.

4. Ndingatya iprotini engakanani?

Iiprotheyini kufuneka zimodareyithwe, njengoko ukutya okuninzi kakhulu kunokubangela amanqanaba e-insulin kunye neetoni ezingaphantsi. Ngokujikeleze iipesenti ezingama-35 zokutya ikhalori iyonke kusenokwenzeka ukuba ngowona mda ungaphezulu.

5. Kuthekani ukuba ndihlala ndidiniwe, ndibuthathaka okanye ndidiniwe?

Ungekho kwi-ketosis epheleleyo okanye usebenzisa amafutha kunye neetoni ngokufanelekileyo. Ukulwa nale nto, yehlisa ukutya kwakho kwe-carb kwaye uphinde utyelele la manqaku angasentla. Isongezelelo esinjengeoyile ye-MCT okanye ietoni zinokunceda (,).

6. Umchamo wam unuka iziqhamo. Kutheni le nto?

Musa ukothuka. Oku kungenxa yokukhutshelwa ngaphandle kweemveliso ezenziwe ngexesha le-ketosis ().

7. Umphefumlo wam uyanuka. Ndingenza ntoni?

Esi sisiphumo secala esiqhelekileyo. Zama ukusela amanzi anencasa ngokwendalo okanye ukuhlafuna itshungama engenashukela.

8. Ndeva ukuba i-ketosis iyingozi kakhulu. Ngaba oku kuyinyaniso?

Abantu bahlala bedibanisa i-ketosis kunye ne-ketoacidosis. I-Ketoacidosis iyingozi, kodwa i-ketosis kwisondlo se-ketogenic ihlala ilungile kubantu abasempilweni. Thetha nogqirha wakho ngaphambi kokuba uqalise ukutya okutsha.

9. Ndinemicimbi yokwetyisa kunye norhudo. Ndingenza ntoni?

Iziphumo ebezingalindelekanga zihlala zidlula emva kweeveki ezi-3 ukuya kwezi-4. Ukuba iyaqhubeka, zama ukutya imifuno ephezulu yefayibha (, 56).

Umgca wezantsi

Ukutya kwe ketogenic kunokuba kuhle kubantu:

• batyebe kakhulu
• unesifo seswekile
• zijonge ukuphucula impilo yazo

Kungangabikho kufanelekile kwiimbaleki ezikhethekileyo okanye abo banqwenela ukongeza izixa ezikhulu zezihlunu okanye ubunzima.

Isenokungabi nakuzinza kwindlela yokuphila yabantu abathile kunye nokukhethwa kwabo. Thetha nogqirha wakho malunga nesicwangciso sakho sokutya kunye neenjongo zokuthatha isigqibo sokuba ngaba isicwangciso sokutya se keto sikulungele na.

Funda eli nqaku ngeSpanish.