Isicwangciso sokutya seLCHF: Isikhokelo esineenkcukacha saBaqalayo

Umxholo

• Yintoni ukutya kwe-LCHF?
• Ngaba ukutya kwe-LCHF kuyafana nokutya kweKetogenic okanye ukutya kweAtkins?
• Ukutya kwe-LCHF kunokukunceda ukunciphisa umzimba
• Ukutya kwe-LCHF kunokuba nokuNcedakala ngenani leMeko zezeMpilo
• Seswekile
• Izifo ze-Neurological
• Isifo sentliziyo
• Ukutya ekufuneka sikuphephe
• Ukutya ukuze utye
• Isampulu yesicwangciso sokutya seLCHF kwiveki enye
• Iziphumo ebezingalindelekanga kunye nokuwa kwezidlo
• Umgca osezantsi

Ukutya okune-carb ephantsi kunokunceda ukunciphisa umzimba kwaye kunxulunyaniswa nenani elikhulayo lezibonelelo zezempilo.

Ukunciphisa i-carb intake kunokuba nefuthe elihle kwabo banezinto ezahlukeneyo zempilo, kubandakanya uhlobo lweswekile 2, isifo sentliziyo, amabala, i-PCOS kunye nesifo se-Alzheimer's ().

Ngenxa yezi zizathu, ukutya okune-carb ephantsi kuye kwathandwa phakathi kwabo bajonge ukuphucula impilo yabo kunye nokunciphisa umzimba.

I-carb esezantsi, isicwangciso sokutya esinamafutha aphezulu, okanye ukutya kwe-LCHF, kuyakhuthazwa njengendlela esempilweni nekhuselekileyo yokunciphisa umzimba.

Eli nqaku liphonononga yonke into oyifunayo malunga nokutya kwe-LCHF, kubandakanya izibonelelo zayo ezinokubakho kwezempilo kunye nokusilela, ukutya oza kukutya kunye nokuphepha kunye nesampulu yesicwangciso sokutya.

Yintoni ukutya kwe-LCHF?

Ukutya kwe-LCHF ligama lesambrela lokutya izicwangciso ezinciphisa ii-carbs kunye nokwandisa amafutha.

Ukutya kwe-LCHF kuphantsi kwii-carbohydrate, kumafutha aphezulu kwaye kumodareyitha kwiiprotheyini.

Le ndlela yokutya ngamanye amaxesha ibizwa ngokuba yi "Banting Diet" okanye ngokulula "Banting" emva kukaWilliam Banting, indoda yase-Bhritane eyayidumisayo emva kokulahla ubunzima obukhulu.

Isicwangciso sokutya sigxininisa ukutya okupheleleyo, okungasetyenziswanga njengentlanzi, amaqanda, imifuno ephantsi ye-carb kunye namandongomane kwaye kuyadimaza okusetyenzwe kakhulu, izinto ezipakishwe.

Yongeza iswekile kunye nokutya okunesitatshi njengesonka, ipasta, iitapile kunye nerayisi kuthintelwe.

Ukutya kwe-LCHF akunayo imigangatho ecacileyo yeepesenti ze-macronutrient kuba inguquko kwindlela yokuphila.

Iingcebiso zemihla ngemihla ze-carb kule ndlela yokutya zinokuvela ukusuka ngaphantsi kwe-20 gram ukuya kwi-100 gram.

Nangona kunjalo, kwanabo basebenzisa ngaphezu kwe-100 gram ye-carbs ngosuku banokulandela ukutya kwaye baphefumlelwe yimigaqo yayo, njengoko inokuba yeyakho ukuhlangabezana neemfuno ezizodwa.

Ukutya kwe-LCHF kuphantsi kwii-carbs, kunamafutha aphezulu kwaye kumodareyitha iiprotheyini. Ukutya kunokwenziwa kube ngokwakho ukuhlangabezana neemfuno zomntu ngamnye.

Ngaba ukutya kwe-LCHF kuyafana nokutya kweKetogenic okanye ukutya kweAtkins?

Ukutya kwe-Atkins kunye nokutya kwe-ketogenic kukutya okune-carb ephantsi ewela phantsi kwesambulela se-LCHF.

Ezinye iintlobo zokutya kwe-LCHF zibeke izithintelo kwinani leecarbs onokuzisebenzisa.

Umzekelo, ukutya okuqhelekileyo kwe-ketogenic kuqulethe i-75% ye-fat, i-20% yeeprotein kunye ne-5% kuphela ye-carbs ukufikelela kwi-ketosis, imeko apho umzimba utshintshela kumanqatha avuthayo amandla endaweni ye-carbohydrate ().

Ukuqalisa ukulahleka kwesisindo, iiveki ezimbini zokungeniswa kokutya kwe-Atkins kuvumela kuphela iigramu ezingama-20 ze-carbs ngosuku. Emva kweli nqanaba, ii-dieters zinokongeza kancinci kwiicarbohydrate ezingaphezulu.

Ngelixa ezi ntlobo ze-carb ephantsi, ukutya okunamafutha aphezulu kuthintela ngakumbi, nabani na angasebenzisa imigaqo ye-LCHF ngaphandle kokulandela imigaqo ethile.

Ukuphila indlela yokuphila ye-LCHF ngaphandle kokulandela izikhokelo ezichazwe kwangaphambili kunokunceda abo bafuna ukuguquguquka ngenani leecarbs abanokuzisebenzisa.

Umzekelo, abanye abantu banokufumana impumelelo kuphela xa benciphisa ukutya kwabo i-carb ukuya ngaphantsi kwe-50 gram ngosuku, ngelixa abanye benokuthi basebenzise kakuhle iigram ze-100 ngosuku.

Kuba ukutya kwe-LCHF kuyaguquguquka, kunokuba lula kakhulu ukulandela ngaphezulu kwezicwangciso ezininzi ezinjenge-ketogenic okanye i-Atkins.

Indlela yokuphila ye-LCHF ikhuthaza ukunciphisa inani lee-carbs ozisebenzisayo kwaye ubeke endaweni yazo ngamafutha. Ukutya kwe-ketogenic kunye nokutya kwe-Atkins ziindidi zokutya kwe-LCHF.

Ukutya kwe-LCHF kunokukunceda ukunciphisa umzimba

Inani lezifundo libonakalisile ukuba i-carb esezantsi, ukutya okunamafutha aphezulu yindlela efanelekileyo yokukhuthaza ukunciphisa umzimba (,,).

Banceda abantu ukuba baphalaze iipawundi ngokuphelisa ukutya, ukuphucula ubuntununtunu be-insulin, ukonyusa ukutya kweeprotein kunye nokunyusa ukulahleka kwamafutha (,).

Ukutya kwe-LCHF kufunyenwe ukukhuthaza ukulahleka kwamafutha, ngakumbi kwindawo yesisu.

Ukuba namafutha esiswini amaninzi, ngakumbi kumalungu, kunokunyusa umngcipheko weemeko ezinjengesifo sentliziyo, isifo seswekile kunye nomhlaza othile,,).

Olunye uphononongo lufumanise ukuba abantu abadala abatyebe kakhulu abatya ukutya okune-carb esezantsi, ukutya okunamafutha aphezulu kwiiveki ezili-16 baphulukene namanqatha omzimba, ngakumbi esiswini, xa kuthelekiswa nalawo alandela ukutya okunamafutha asezantsi ().

Ukutya kwe-LCHF akunyusi kuphela ilahleko yexesha elifutshane, ikwanceda ukugcina ukutyeba kube kuhle.

Uphengululo lubonise ukuba abantu abalandela ukutya okune-carb ephantsi kakhulu engaphantsi kwe-50 gram yee-carbs ngemini baphumelele kakhulu ekunciphiseni ixesha elide kubunzima kunabantu abalandela ukutya okunamafutha asezantsi ().

Olunye uphononongo lubonise ukuba i-88% yabathathi-nxaxheba abalandela ukutya kwe-ketogenic balahlekelwe ngaphezulu kwe-10% yesisindo sabo sokuqala kwaye bayigcina unyaka omnye ().

Ukutya kwe-LCHF kunokuba sisixhobo esiluncedo ngakumbi kwabo baneenjongo zokunciphisa umzimba ezichithwe yiminqweno enamandla yeecarbohydrate.

Olunye uphononongo lufumanise ukuba abathathi-nxaxheba abalandela i-carb ephantsi kakhulu, ukutya okunamafutha aphezulu babenomnqweno omncinci kakhulu wee-carbs kunye neestches, xa kuthelekiswa nabathathi-nxaxheba abalandela ukutya okunamafutha asezantsi.

Ngaphezulu, abathathi-nxaxheba abalandela i-carb ephantsi kakhulu, ukutya okunamafutha aphezulu kunciphise indlala ngokubanzi ().

Ukulandela ukutya kwe-LCHF yindlela efanelekileyo yokulahla amanqatha omzimba, ukunciphisa iminqweno ye-carb kunye nokunciphisa indlala iyonke.

Ukutya kwe-LCHF kunokuba nokuNcedakala ngenani leMeko zezeMpilo

Ukusika ii-carbs kunye nokwandisa amafutha okutya kunokuphucula impilo ngeendlela ezininzi, kubandakanya ukukhuthaza ukunciphisa umzimba kunye nokunciphisa amafutha emzimbeni.

Izifundo zibonisa ukuba izidlo ze-LCHF zikwanceda iimeko ezininzi zempilo kubandakanya isifo seswekile, isifo sentliziyo kunye neemeko zemithambo-luvo ezifana nesifo se-Alzheimer's.

Seswekile

Uphononongo lwabantu abadala abatyebe kakhulu abanesifo seswekile sesi-2 lufumanise ukuba i-carb esezantsi kakhulu, ukutya okunamafutha aphezulu kukhokelele kuphuculo olukhulu kulawulo lweswekile yegazi kunye nokwehliswa okukhulu kumayeza eswekile kunokutya okune-carb ephezulu ().

Olunye uphando kubathathi-nxaxheba abatyebe kakhulu abanesifo seswekile sesi-2 lubonise ukuba ukulandela ukutya kwe-ketogenic kwiiveki ezingama-24 kukhokelele ekunciphiseni okukhulu kumanqanaba eswekile yegazi kunye nokwehla kwesidingo samayeza eswekile yegazi.

Ngaphezu koko, abanye babathathi-nxaxheba ababelwe ukutya kwe ketogenic bakwazi ukuyeka amayeza abo eswekile ().

Izifo ze-Neurological

Ukutya kwe-ketogenic kudala kusetyenziswa unyango lwendalo lokuxhuzula, isifo se-neurological esibonakaliswa kukuxhuzula okuphindaphindiweyo ().

Izifundo zibonisa ukuba izidlo ze-LCHF zinokudlala indima yokunyanga kwezinye izifo zemithambo-luvo, kubandakanya isifo se-Alzheimer's.

Umzekelo, olunye uphando lubonise ukuba ukutya kwe-ketogenic kukhokelele ekuphuculeni ukusebenza kwengqondo kwizigulana ezinesifo se-Alzheimer's ().

Ngapha koko, ukutya okuphezulu kwii-carbs ezigqityiweyo kunye neswekile kunxulunyaniswe nomngcipheko okhulayo wokuhla kwengqondo, ngelixa i-carb ephantsi, ukutya okunamafutha aphezulu kubonakala kuphucula ukusebenza kwengqondo (,).

Isifo sentliziyo

Ukutya kwe-LCHF kunokunceda ukunciphisa amafutha emzimbeni, ukudumba okungaphantsi kunye nokuphucula amanqaku egazi ahambelana nesifo sentliziyo.

Isifundo kubantu abadala abangama-55 abatyebe kakhulu safumanisa ukuba ukulandela ukutya kwe-LCHF kwiiveki ezili-12 kunciphise i-triglycerides, ukuphucula i-cholesterol ye-HDL kunye nokuhla kwamanqanaba eprotheyini esebenzayo ye-C, uphawu lokudumba olunxulunyaniswe nesifo sentliziyo ().

Ukutya kwe-LCHF kukwabonakalisiwe ukunciphisa uxinzelelo lwegazi, iswekile esezantsi yegazi, ukunciphisa i-cholesterol ye-LDL kunye nokukhuthaza ukwehla kobunzima, konke oku kunokunceda ukunciphisa umngcipheko wesifo sentliziyo ().

Ukutya kwe-LCHF kunokuba luncedo kwabo banesifo sentliziyo, isifo seswekile kunye neemeko zemithambo-luvo ezifana nokuxhuzula kunye nesifo se-Alzheimer's.

Ukutya ekufuneka sikuphephe

Xa ulandela ukutya kwe-LCHF, kubalulekile ukunciphisa ukutya kwakho kokutya okuphezulu kwii-carbs.

Nalu uluhlu lwezinto ezinokulinganiselwa:

• Iinkozo kunye nestatshi: Izonka, izinto ezibhakiweyo, irayisi, ipasta, ukutya okuziinkozo, njl.
• Iziselo ezineswekile: Isoda, ijusi, iti eswiti, i-smoothies, iziselo zezemidlalo, ubisi lweetshokholethi, njl.
• Iiswiti: Iswekile, ubusi, i-agave, isiraphu yemephu, njl.
• Imifuno enesitatshi: Iitapile, iitapile, isikwashi sasebusika, ii-beet, ii-ertyisi, njl.
• Iziqhamo: Iziqhamo kufuneka zinqunyelwe, kodwa ukutya iinxalenye ezincinci zamajikijolo kuyakhuthazwa.
• Iziselo ezinxilisayo: Ibhiya, ii-cocktails ezineswekile kunye newayini ziphezulu kwii-carbohydrate.
• Izinto ezinamafutha asezantsi kunye nokutya: Izinto ezibhalwe "ukutya", "i-fat-fat" okanye "ukukhanya" zihlala ziphezulu kwishukela.
• Ukutya okuphekwe kakhulu: Ukunciphisa ukutya okupakishwe kunye nokwandisa okupheleleyo, ukutya okungasetyenziswanga kuyakhuthazwa.

Nangona oku kulapha ngentla kufanele ukuba kuncitshiswe nakweyiphi na indlela yokutya ye-LCHF, inani leecarbs ezisetyenzisiweyo ngosuku ziyahluka ngokuxhomekeka kuhlobo lokutya okulandelayo.

Umzekelo, umntu olandela ukutya kwe-ketogenic kufuneka abe ngqongqo ekupheliseni imithombo ye-carb ukuze afumane i-ketosis, ngelixa umntu elandela ukutya okuphakathi kwe-LCHF uya kuba nenkululeko engakumbi kunye nokukhetha i-carbohydrate.

Ukutya okuphezulu kwiicarbohydrate, ezinjengezonka, ipasta, imifuno enesitatshi kunye neziselo ezinencasa, kufuneka zithintelwe xa kulandelwa isicwangciso sokutya seLCHF.

Ukutya ukuze utye

Naluphi na uhlobo lokutya kwe-LCHF kugxininisa ukutya okunamafutha aphezulu kunye neecarbohydrate ezisezantsi.

Ukutya okufanelekileyo kwe-LCHF kubandakanya:

• Amaqanda: Amaqanda aphezulu kumanqatha asempilweni kwaye ngokuqinisekileyo kukutya okungenacarb.
• Oyile: Ioyile yomnquma, ioyile yekhokhonathi kunye neoyile yeavokhado lukhetho olusempilweni.
• Intlanzi: Zonke iintlanzi, kodwa ngakumbi ezo ziphezulu kumanqatha afana nesalmon, isardadi kunye netrout.
• Inyama kunye neenkukhu: Inyama ebomvu, inkukhu, inyamakazi, iturkey, njl.
• Ubisi olunamafutha apheleleyo: I-Cream, i-yogurt egcweleyo egcweleyo, ibhotolo, itshizi, njl.
• Imifuno engekho istatshi: Imifuno, i-broccoli, ikholifulawa, iipepile, amakhowa, njl.
• Iiavokhado: Ezi ziqhamo zinamafutha aphezulu ziyahluka kwaye zimnandi.
• Amaqunube: Amaqunube afana neeblueberries, amaqunube amnyama, iirasbhisi kunye namaqunube zinokonwabela ukumodareyitha.
• Amantongomane nembewu: Iiamangile, iiwalnuts, amandongomane emacadamia, iimbewu zethanga, njl.
• Iziqulatho: Imifuno emitsha, ipepile, iziqholo, njl.

Ukongeza imifuno engeyiyo yesitatshi kwizidlo ezininzi kunye nokutya okulula kunokunyusa i-antioxidant kunye nefayibha yokutya, lonke elixa usongeza umbala kunye nokuqhekeka kwisitya sakho.

Ukugxila kwizithako ezipheleleyo, ezintsha, ukuzama iiresiphi ezintsha kunye nokucwangcisa ukutya ngaphambi kwexesha kunokukunceda uhlale umkhondo kunye nokuthintela isithukuthezi.

Ukutya okulungele i-LCHF kubandakanya amaqanda, inyama, iintlanzi ezinamafutha, iiavokhado, amandongomane, imifuno engeyiyo yesitatshi kunye neoyile esempilweni.

Isampulu yesicwangciso sokutya seLCHF kwiveki enye

Imenyu elandelayo inokukunceda ukuseta ukuba uphumelele xa uqala ukutya kwe-LCHF.

Umxholo we-carbohydrate wokutya uyahluka ukuze ufumane ii-dieters ezingaphezulu kwe-LCHF.

uMvulo

• Isidlo sakusasa: Amaqanda amabini apheleleyo ngesipinatshi kunye ne-broccoli ekhutshiwe kwioyile yekhokhonathi.
• Isidlo sasemini: Isaladi ye-tuna eyenziwe nge-avocado ephihliweyo ebhedini yemifuno engekho istatshi.
• Isidlo sangokuhlwa: Isalmon ephekwe kwibhotolo enziwe ngehlumelo laseBrussels.

uLwesibini

• Isidlo sakusasa: I-yogurt ene-fat egcweleyo egcwele i-strawberry, i-coconut engenashukela kunye nembewu yamathanga.
• Isidlo sasemini: I-burger yaseTurkey ene-cheddar itshizi enikwa kunye nemifuno esikiweyo engeyiyo yesitatshi.
• Isidlo sangokuhlwa: I-steak kunye nepelepele ebomvu.

uLwesithathu

• Isidlo sakusasa: Ingxangxasi eyenziwe ngobisi lwecoconut engenashukela, amaqunube, ibhotolo yamandongomane kunye nomgubo weprotein ongenaswekile
• Isidlo sasemini: I-shrimp eyosiweyo ikhonzwe ngetumato kunye ne-mozzarella skewers.
• Isidlo sangokuhlwa: I-noodle yeZucchini iphoswe kwi-pesto ngeebhola zenyama yenkukhu.

uLwesine

• Isidlo sakusasa: Isikiweyo yeavokhado kunye namaqanda amabini othosiweyo kwioyile yekhokhonathi.
• Isidlo sasemini: I-curry yenkukhu eyenziwe ngekhilimu kunye nemifuno engekho istatshi.
• Isidlo sangokuhlwa: I-pizza yecauliflower eqweqwe yemifuno kunye nesitshizi esingesositatshi.

uLwesihlanu

• Isidlo sakusasa: Isipinatshi, itswele kunye neCheddar frittata.
• Isidlo sasemini: Inkukhu kunye nesobho semifuno.
• Isidlo sangokuhlwa: I-lasagna yeqanda.

uMgqibelo

• Isidlo sakusasa: I-Blackberry, ibhotolo yecashew kunye necoconut protein smoothie.
• Isidlo sasemini: I-Turkey, i-avocado kunye ne-cheese roll-ups zenziwa kunye nabaqhekezi beflakisi.
• Isidlo sangokuhlwa: I-trout yenziwa ngecauliflower eyosiweyo.

iCawe

• Isidlo sakusasa: Amakhowa, i-feta kunye ne-kale omelet.
• Isidlo sasemini: Inkukhu yenkukhu efakwe itshizi yebhokhwe kunye netswele ye-caramelized.
• Isidlo sangokuhlwa: Isaladi enkulu eluhlaza ifakwe i-avocado ecoliweyo, imbewu ye shrimp kunye ne thanga.

IiCarbs zinokuncitshiswa okanye zongezwe kuxhomekeke kwimpilo yakho kunye neenjongo zokuphulukana nobunzima.

Zininzi i-carb ezisezantsi, iiresiphi ezinamafutha aphezulu onokuzama ngazo, ukuze uhlale unandipha isidlo esitsha, esimnandi okanye esincinci.

Unokonwabela iindlela zokupheka ezisempilweni ngelixa ulandela ukutya kwe-LCHF.

Iziphumo ebezingalindelekanga kunye nokuwa kwezidlo

Ngelixa ubungqina bunxibelelanisa izibonelelo ezininzi zempilo kukutya kwe-LCHF, kukho iingxaki ezithile.

Iinguqulelo ezigqithileyo ezinje ngokutya kwe ketogenic azilungelanga abantwana, ulutsha kunye nabasetyhini abakhulelweyo okanye abancancisayo, ngaphandle kokuba kusetyenziswa unyango ukunyanga imeko yonyango.

Abantu abanesifo seswekile okanye iimeko zempilo ezifana nezifo zezintso, isibindi okanye ipancreas kufuneka bathethe nogqirha wabo ngaphambi kokuqala ukutya kwe-LCHF.

Nangona ezinye izifundo zibonisa ukuba izidlo ze-LCHF zinokunyusa ukusebenza kweembaleki kwezinye iimeko, zisenokungakulungeli iimbaleki ezikhethekileyo, njengoko zinokuphazamisa ukusebenza kweembaleki kumanqanaba okhuphiswano (,).

Ukongeza, ukutya kwe-LCHF akunakulunga kubantu abane-hypersensitive kwi-cholesterol yokutya, edla ngokubizwa ngokuba "ngabaphenduli be-hyper" ().

Ukutya kwe-LCHF kuvame ukunyamezeleka kakhulu kodwa kunokubangela iziphumo ezingathandekiyo kwabanye abantu, ngakumbi kwimeko yokutya okunesondlo esincinci njenge-ketogenic diet.

Iziphumo ezinokubandakanya ():

• Isicaphucaphu
• Ukuqunjelwa
• Urhudo
• Ubuthathaka
• Intloko ebuhlungu
• Ukudinwa
• Iintlanzi zemisipha
• Ukuba nesiyezi
• Ukuphuthelwa

Ukuqunjelwa yinto eqhelekileyo xa uqala ukutya ukutya kwe-LCHF kwaye kubangelwa kukungabikho kwefayibha.

Ukuthintela ukuqhina, qiniseka ukongeza imifuno eninzi engeyostatshi kwizidlo zakho, kubandakanya imifuno, ibrokholi, ikholifulawa, ihlumelo laseBrussel, ipepile, iasparagus kunye neseleri.

Ukutya kwe-LCHF akunakulunga kwabasetyhini abakhulelweyo, abantwana kunye nabantu abaneemeko ezithile zonyango. Ukuba awuqinisekanga ukuba ukutya kwe-LCHF lukhetho olufanelekileyo kuwe, funa ingcebiso kugqirha wakho.

Umgca osezantsi

Ukutya kwe-LCHF yindlela yokutya egxile ekunciphiseni i-carbs kunye nokutshintsha ngamafutha asempilweni.

Ukutya kwe-ketogenic kunye nokutya kwe-Atkins yimizekelo yokutya kwe-LCHF.

Ukulandela ukutya kwe-LCHF kunokunceda ukunciphisa umzimba, ukuzinzisa iswekile yegazi, ukuphucula ukusebenza kwengqondo kunye nokunciphisa umngcipheko wesifo sentliziyo.

Kwaye ukutya kwe-LCHF kuyasebenziseka kwaye kunokutshintshwa ukuze kuhlangatyezwane nezinto ozikhethayo.

Nokuba ujonge ukulahlekelwa ngamanqatha omzimba, silwe neenkanuko zeswekile okanye uphucule ulawulo lwakho lweswekile egazini, ukulungelelanisa indlela yokuphila ye-LCHF yeyona ndlela ilungileyo yokufikelela kwiinjongo zakho.