I-Ketotarian yi-High-Fat, Ukutya okusekwe kwizityalo okuya kukwenza uphinde uthathele ingqalelo i-Keto

Umxholo

• Yintoni ukutya kweKetotarian?
• Ulandela njani ukutya kweKetotarian?
• Ngaba i-Ketotarian yahlukile kwi-keto nje yokutya esekwe kwizityalo?
• Ngubani ofanele azame ukutya kweKetotarian?
• Uphengululo lwe

Ukuba uye waxhuma kwi-keto yokutya, usuyazi ukutya okufana nenyama, iinkukhu, ibhotolo, amaqanda, kunye netshizi zizinto eziphambili. Idinomineyitha eqhelekileyo kukuba zonke ezi zizinto zokutya okusekelwe kwizilwanyana. Kutshanje, nangona kunjalo, kuye kwavela i-twist entsha kukutya okunesitayile, kwaye ibiza ukuba kulungiswe konke oku kungasentla. Oku kubuza lo mbuzo: Ngaba unokulandela i-vegan okanye i-keto yokutya yemifuno?

UWilliam Cole, ugqirha osebenzayo oqinisekisiweyo, ugqirha we-chiropractic kunye nombhali wencwadi I-Ketotarian: Isicwangciso (kakhulu) esiSekwe kwiSityalo sokutshisa amanqatha, ukonyusa amandla akho, ukutyumza iminqweno yakho, kunye nokudumba okuzolileyo., uneengcinga ezithile ngeKetotarianism-kangangokuba uye wayiphawula.

Yintoni ukutya kweKetotarian?

Ukutya kwe-Ketotarian kudibanisa izibonelelo zokutya okusekelwe kwisityalo kunye nezo ze-keto diet. "Kuzalwe ngamava am amayeza asebenzayo kunye nokubona imigibe enokubakho yendlela abantu abaya ngayo kwizityalo okanye balandele ukutya okuqhelekileyo kwe-ketogenic," utshilo uCole.

Kwiphepha, kuvakala njengomtshato ogqibeleleyo njengoMeghan noHarry: Ukutya okune-ketogenic kusebenza ngokutsiba-ukuqala komzimba wemetabolism ukutshisa amanqatha endaweni yeswekile (aka carbs) njengoyena oyintloko, kunye nokutya okusekwe kwizityalo kudala kubhiyozelwa. ngokukwazi kwayo ukunciphisa umngcipheko wesifo esingapheliyo. Ukwehla kwesisindo ngaphandle kokuncama isondlo kunye nempilo yakho? Ivakala kakuhle, akunjalo?

Ingxaki enye enkulu uCole ayibonayo ngokulandela isicwangciso esiqhelekileyo se-keto kukuba ukutya izixa ezikhulu zenyama, ubisi olunamafutha aphezulu, kunye nezinto ezinje ngekofu yebhotolo zinokubangela umonakalo kwi-microbiome yakho. (Nazi ezinye izinto ezisezantsi ekudleni kwe keto.) Abanye abantu abakwazi ukwahlula inyama eninzi (molo, iingxaki zesisu), kunye namafutha amaninzi kakhulu anokubangela ukudumba kwabanye abantu-ukubonisa ngendlela yokudinwa , inkungu yobuchopho, okanye ubunzima bokuncipha (hello, keto flu).

Ukuphelisa oku kutya kunokuba yingxaki kunye nokuhamba kweKetotarian yindlela "ecocekileyo" yokungena kwi-ketosis, utshilo. U-Cole ukwaqaphela ukuba awuzukuphoswa naziphi na iingenelo ezinokuthi zinikwe amabango okutya okuqhelekileyo kwe-keto-abotshelelwa kakhulu ekulahlekeni kobunzima, ngaphandle kweminye ingcebiso enesibindi enokuphilisa yonke imiba yezempilo.

Ulandela njani ukutya kweKetotarian?

Ngokuxhomekeke kwindlela ophila ngayo, kukho iindlela ezintathu ezicocekileyo, ezigxile kwizityalo onokuthi uzithathe ukuze ulandele ukutya kweKetotarian, utshilo uCole. IVegan, olona khetho luthintelweyo, luphenjelelwa ngamafutha asuka kwiavokhado, iminquma, ioyile, amandongomane, imbewu, kunye nekhokhonathi. Iinguqulelo zeVegetarian zongeza kwi-organic, amaqanda aphakanyiswe ngamadlelo kunye ne-ghee; kunye ne-pescatarian (ekwayibiza ngokuthi "imifuno," igama elimnandi kakhulu ukulithetha), ivumela iintlanzi ezibanjwe zasendle kunye nokutya kwaselwandle okutsha ngokunjalo. (PS Nantsi into ekufuneka uyazi malunga nokutya kwe-pescatarian ngokubanzi.)

"Le yindlela yokutya esekwe kubabalo," utshilo uCole, enqwala ngokuguquguquka kwayo. "Ayisiyonto imfundiso yokutya okanye ukuthi awunanto, imalunga nokusebenzisa ukutya ukuze uzive ulungile." (Naku kanye kutheni ukutya okuthintelayo kungasebenzi.)

Ukuba uyazibuza: Ewe, unokufumana onke amanqatha owafunayo ukuze ungene kwi-ketosis (ubuncinci iipesenti ezingama-65 zeekhalori zakho) ngamafutha asekwe kwizityalo ezifana nomnquma, iavokhado kunye neoyile yekhokhonathi, utshilo uCole.

Isampulu yesicwangciso sokutya se-Vegequarian Ketotarian: I-Chia seed pudding kunye nobisi lwe-almond, i-blueberries, kunye ne-bee pollen kwisidlo sakusasa; isitya se-pesto zoodle kunye neoyile ye-avocado kunye necala le-avocado "iifriji" kwisidlo sasemini; kunye nesaladi ye-tuna ye-albacore ene-grapefruit salsa kunye nesaladi esecaleni enxitywe nge-oyile yeeavokhado kwisidlo sangokuhlwa. (Nabu ubungqina obungaphaya bokuba iketo esekwe kwizityalo akufuneki ukuba ikukhathaze.)

Ngaba i-Ketotarian yahlukile kwi-keto nje yokutya esekwe kwizityalo?

Isizathu esikhulu sokuba uKetotarian ahluke kwifom yemifuno okanye ye-vegan yeketo yesiqhelo? "Ingaphezulu kwendlela yokuphila," utshilo uCole, ejonga imeko yethutyana, eguqukayo yezikhokelo. Iiveki zokuqala ezisibhozo, wenzelwe ukuba ulandele isicwangciso esisekwe kwisityalo (enye yeendlela ezintathu ezingentla) ukuya ku-T. Emva koko, lixesha lokuba uphinde uphonononge kwaye uzenzele ukuba usebenze emzimbeni wakho.

Kwakhona, uCole ubonelela ngendawo yokukhetha-eyakho-eyakho-ye-adventure. Emva komnyango wokuqala, hlala kwi-ketosis ixesha elide (elincoma uCole kuphela kwabo banemicimbi ye-neurological okanye ukumelana ne-insulin); umnyango wesibini, thatha indlela ye-cyclical Ketotarian (apho ulandela i-keto esekelwe kwizityalo iintsuku ezine okanye ezintlanu ngeveki, kwaye ulinganise i-carbs yakho-cinga: iitapile kunye neebhanana-kwezinye iintsuku ezimbini ukuya kwezintathu); okanye umnyango wesithathu, landela oko akubiza ngokuba kukutya kweKetotarian ngexesha lonyaka (ukutya okune-ketogenic ebusika, kunye neziqhamo ezitsha kunye nemifuno yesitatshi ngexesha lasehlotyeni).

Inketho yokujikeleza kukude kwisicwangciso sokutya saseKetotarian asicebisa kakhulu kuba sibonelela ngokwahluka kunye nokuguquguquka. Ngale ndlela, "xa ufuna i-smoothie okanye loo maqebengwana ebhatata, yiba nawo; emva koko buyela kwi-ketosis ngosuku olulandelayo," utshilo. Qaphela, nangona kunjalo, ukuba obu buchule bokungena kunye nokuphuma kwi-ketosis ngokukhawuleza yinto okufuneka uqeqeshe umzimba wakho ukuba uyenze, yingakho i-newbie keto dieters (i-Ketotarian, okanye yendabuko) kufuneka ilinde iiveki ezimbalwa ngaphambi kokukhetha i-carb cycling. (Eyeleleneyo: Isikhokelo soMqali weCarb Cycling)

Ngubani ofanele azame ukutya kweKetotarian?

Ukuba ubufuna ukubona ukuba yeyiphi indlela yokutya eyi-keto hoopla emalunga nayo kodwa uphile ngendlela yemifuno okanye ye-vegan (okanye awuyithandi nje imbono yokutya izixa ezikhulu zeemveliso zezilwanyana), le isenokuba yindlela yakho. Ngaphezu koko, i-gripe dietitians enkulu malunga ne-keto kukupheliswa kwayo kwezakha-mzimba ezininzi eziyimfuneko ngenxa yothintelo kwimifuno enesitatshi kunye neziqhamo-ingxaki elungiswayo ngokuthatha i-cyclical Ketotarian nje ukuba uphumelele amanqaku eeveki ezisibhozo.

UCole ucebisa ukuba uyinike ixesha lokusebenza kwezi veki zisibhozo zokuqala, "ukuzama nje kwaye ubone indlela oziva ngayo," utshilo. Emva kokuba ezo nyanga zimbini zinyukile kwaye wakhelwe kukuguquguquka kwemetabolism (ethetha ukukwazi ukutshintsha phakathi kwamafutha avuthayo kunye neswekile evuthayo), unokuqala ngokuthe ngcembe ukongeza kwiindidi ezininzi-njengezo ziqhamo kunye nemifuno yesitatshi, kunye nenyama esempilweni inyama yenkomo etyiswe ngengca kunye nenkuku ephilayo, ukuba uyafuna-ngelixa use-centric yezityalo uninzi lwexesha. Kuba oku kusemva kokuba ubeke iiveki zakho ezisibhozo zokutya ngqongqo, oku akusajongwa njenge-keto-ish kwakhona, kodwa kunempilo nje, isimbo sokutya esisekwe kwizityalo.

Ukuba sele ucinga ngeketo kwaye ufuna ukuyizama, ungoyiki ukuzama iindlela ezahlukeneyo zokutya ezisekwe kwizityalo (uCole ucebisa ngeemveliso zesoya ezinamafutha njenge tempeh yeprotein), kwaye uhlengahlengise isicwangciso sakho sokutya seKetotarian ngokufanelekileyo ngokusekwe umzimba wakho. Kwaye khumbula: Umahluko omkhulu phakathi kokulandela i-keto yemifuno okanye i-vegan keto ngokuchasene nesicwangciso se-Ketotarian kukuba le yokugqibela inakho ukuzinza ngakumbi ixesha elide. "Abantu abadingi mithetho ingaphezulu yokutya ngendlela nje," utshilo uCole. "Yondla umzimba wakho ngezinto ezilungileyo kwaye ubone ukuba uvakalelwa njani."

Uphengululo lwe