Ngaba uvile nge-Lazy Keto?

Umxholo

• Yintoni "i-lazy keto" kwaye uyenza njani?
• Ngaba i-keto eyonqenayo isempilweni?
• I-Keto edangeleyo Vs. Keto ezimdaka
• Uphengululo lwe

Enye yeendlela ezisezantsi zokutya okunamafutha aphezulu, ukutya okune-carb ephantsi kukusebenza okungakanani kunye nexesha elinokuthatha. Ukuba ubufuna ukuzama kodwa uzive ukoyiswa kuko konke ukulandela umkhondo omkhulu, i-twist entsha ebizwa ngokuba yi-lazy keto -yenye inguqulelo yokutya kwe-keto-inokuba litikiti lakho.

Kule nguqulo yeketo, ubala kuphela imacro enye. "Kugxininiswa kuthintelo lwe-carbohydrate kwaye akukho nto iyenye," utshilo uRobert Santos-Prowse, RDN, ugqirha wezokutya kunye nombhali Ukutya kweMeditera yeKetogenic kwaye Ukutya okujikelezayo kweKetogenic.

Yintoni "i-lazy keto" kwaye uyenza njani?

Ngokukodwa, umgaqo wakho okhokelayo kwi-keto eyonqenayo itya ngaphantsi kwe-20 ukuya kwi-30 yeegramu zecarbs ngosuku. (Wonke umntu unomda owahlukileyo ngaphambi kokuba umzimba wakhe ungene kwi-ketosis, ke kulapho uluhlu lungena khona, utshilo uSantos-Prowse.)

Indlela yokwenza i-keto eyonqenayo kukukhuphela usetyenziso lwe-macro-tracking, njenge-MyFitnessPal, kunye nokulandela umkhondo wekhabhohbhthi yakho- kodwa ulibale ngamafutha, iiproteni, okanye iikhalori. Ngokwenyani, ukuba uncamathela kuluhlu lwe-20-30-gram, unokulandela ngokulula i-carbs yakho entlokweni yakho okanye ephepheni ukuba uyafuna. (Inxulumene: 12 Ukutya okune-Fat ephezulu ye-Keto yokutya wonke umntu kufuneka atye)

Ngaba i-keto eyonqenayo isempilweni?

Kwaye ngelixa amaxwebhu amaninzi kunye neengcali zezondlo zichasene ne-keto (okanye ubuncinci inguqulelo yemveli yokutya kwe-keto), uSusan Wolver, MD, unjingalwazi onxulumene neyeza kwiYunivesithi yaseVirginia Commonwealth onebhodi eqinisekisiweyo kunyango lokutyeba, ngokwenene ucebisa "ivila. "Uguqulelo lwe-keto kuzo zonke izigulana zakhe ezinciphisa ubunzima.

"Esona sicwangciso sokutya sesona sicwangciso [uzokwazi] ukunamathela kuso, utshilo uGqirha Wolver. Ngaloo ndlela, ucinga ukuba ukutya okuqhelekileyo kwe-ketogenic "ngumsebenzi omningi mhlawumbi ongeyomfuneko." Ukuba ugcina ii-carbs zakho ziphantsi, uya kuba kwi-ketosis, utshilo.

Kuvakala ukuba kusengqiqweni ngokupheleleyo kwaye kuyenzeka, akunjalo? Akusekho kukhathazeka malunga nokuba yeyiphi ipesenti yeekhalori zakho ezivela kumafutha kunye namanani atyumkileyo xa ukhetha ukutya i-avokhado yakho ngoxolo? Mhlawumbi, kodwa kukho ukubamba. Ingxaki yohlobo olunobuvila lwe keto kukuba abantu sele beqalisile ukuyisebenzisa ngokungafaniyo ne "keto emdaka", utsho uSantos-Prowse. I-keto emdaka yenye indlela eyahlukileyo yokutya athi inokuba neziphumo ezibi kuba ayifuni kulawulwa ngokucacileyo ukutya okungenampilo. (Okungakumbi koku apha: Nguwuphi umahluko phakathi kweKeto ecocekileyo kunye neKeto engcolileyo?)

Kwi-keto engcolileyo, ukubala kwe-carb kuphela komgaqo, kwakhona -kodwa kuncinci kakhulu, kugxilwe ekugxileni ekutyeni ukutya okunezakha mzimba. Incwadi yakutshanje ebizwa Umdaka, Wonqena uKeto, apho umbhali uStephanie Laska wabelana ngendlela alahlekelwe ngayo iikhilogram ze-140 ekudleni, ukhuthaza ukutya ukutya okuthandayo ukunciphisa umzimba-ukuba nje i-low-carb. Incwadi elandelayo evela eLaska ikwabelana ngesikhokelo sakhe se-keto esinqolileyo sokutya okukhawulezayo.

"Enye yeenzuzo ezinkulu kwi-ketogenic diet kukuba ngokuqhelekileyo iya kunyanzela umntu ukuba abe nenjongo malunga nobudlelwane babo kunye nokutya, kuba kufuneka bajonge iileyibhile zesithako, baqwalasele umthombo wokutya, kwaye mhlawumbi bapheke ngakumbi," uthi. "Ukuba wenza ivila, indlela engcolileyo yeketo, awufumani sibonelelo."

Ngokusisiseko, ingxaki ngendlela 'emdaka' kukuba ayichasani noko kudliwayo keto kwenzelwe ukukwenza. "Awuzange ulungise iipateni zakho kunye nemikhwa yakho ngokutya-uvele wathengisa olunye uhlobo lwe-junk ngolunye," utshilo uSantos-Prowse.

I-Keto edangeleyo Vs. Keto ezimdaka

Kodwa kukho umahluko omkhulu phakathi keto owonqenayo nongcolileyo, utshilo uGqirha Wolver, "oncomela indlela yokutya okupheleleyo". Kungenxa yoko le nto zonke izinto ezipakishwe keto ezinobuhlobo zibetha iishelufa zevenkile, ngelixa zilungile kwipinki, ayisiyonto ilungileyo, utshilo.

UGqr. Wolver uthi: “Ndiyixhalabele kakhulu yonke imveliso ye-keto ekwivenkile enkulu yam. "Kuqala ukuziva ngathi kunamafutha asezantsi, apho savela nazo zonke ezi mveliso zingenamafutha kwaye abantu bacinga ukuba bangatya yonke into abayifunayo."

Ngelixa iSantos-Prowse ingahlali icebisa isicwangciso esonqenayo, ithi inokuba lukhetho olunokuba luncedo kwiimeko ezinje ngokuhamba apho ungasoloko ukhetha ukutya okufanelekileyo okanye ukufikelela ekhitshini.

Kwimeko apho, xa kufikwa kwiindlela zokupheka ezinamavila, ucebisa ngokutya okulula okungasetyenziswanga: amaqanda abilisiweyo, iipakeji zeshizi enye, kunye neeavokhado, ezinokufumaneka ngokulula kwivenkile (kwaye Rhoqo, nakwisikhululo segesi kugcina ngoku) xa usendleleni. (Idibeneyo: Ezona Zongezo zeKeto ziGqwesileyo ukuba uzithathe ukuba ulandela ukutya okunamafutha aphezulu)

Eyona nto ibalulekileyo? Musa nje ukuvumela igama elithi "ivila" liqhubele phambili kwindlela osondela ngayo kwisidlo sonke. Indlela yokulandelela ilula, ewe, kodwa ukulandela i-keto eyonqenayo kusafuna ukuzibophelela ekutshintsheni indlela yakho yokutya-kwaye iya ngaphaya kokuyalela i-burger yakho ngaphandle kwebhanti.

Uphengululo lwe