Nguwuphi umahluko phakathi kwePaleo kunye neKeto Diets?

Umxholo

• Yintoni ukutya kwepaleo?
• Yintoni ukutya kwe keto?
• Ezi ndlela zokutya zininzi ngokufanayo
• Zombini zigxininisa ukutya okupheleleyo
• Zombini zisusa iinkozo kunye nemidumba
• Zombini zisuse iswekile eyongeziweyo
• Zombini zigxininisa kumanqatha asempilweni
• Zombini zinokusebenza ukunciphisa umzimba
• UPaleo ujolise ngakumbi kwimbono ngelixa i-keto igxile kwimacronutrients
• I-Paleo ivumela iiCarbs zokuTya konke
• I-Keto ivumela ubisi kunye nokunye ukutya kwesoy
• Nguwuphi Osempilweni?
• Umgca wezantsi

Namhlanje, uya kuba nzima ukuba ufunde iphephancwadi lempilo okanye ungene kuyo nayiphi na indawo yokuzivocavoca ngaphandle kokuva into malunga ne-paleo kunye ne-ketogenic diet.

Uninzi lwabantu lulandela ezi ndlela zokutya kuba bafuna ukunciphisa umzimba okanye ukuphucula impilo yabo iphela. Kuba ukutya zombini kuthandwa kakhulu, usenokuzibuza ukuba zahluke njani.

Nalu ke uthelekiso oluneenkcukacha lwepaleo kunye neketo yokutya, kubandakanya eyona ilungileyo.

Yintoni ukutya kwepaleo?

Ukutya kwe-paleo, ngamanye amaxesha okubizwa ngokuba yi "caveman diet," kusekelwe kumgaqo wokuba ukutya ukutya okwakufumaneka kubantu bokuqala kuya kukhuthaza impilo efanelekileyo.

Enye yeethiyori ezisisiseko zokutya kwe-paleo kukuba iinkqubo zokutya zale mihla, imveliso kunye neendlela zokulungisa ziyonakalisa impilo yabantu.

Ke, ukuba uhlengahlengisa isitayile sakho sokutya ukulingisa i-Paleolithic hunter-collectors, uyakuxhasa ngcono umsebenzi wendalo womzimba wakho, ukuphucula ukwetyisa kunye nempilo.

I-Paleo isusa iinkozo, iimbotyi, iswekile egqityiweyo kunye nemithombo emininzi yobisi.

Ukutya okuphambili okuvunyelweyo kukutya kwe-paleo kubandakanya:

• Inyama nentlanzi
• Amaqanda
• Amandongomane nembewu
• Iziqhamo
• Imifuno - ngaphandle kwengqolowa, eyimbewu
• Amafutha akhethiweyo kunye neoyile, njengeoyile yekhokhonathi, ioyile yomnquma, ioyile yeavokhado, isinqumelo, ithole, ighee / ibhotolo
• Iiswidi ezicutshungulwe kancinci, kubandakanya ubusi obuhlaza, isiraphu yemephu, iswekile yekhokhonathi, i-stevia eluhlaza

Kwininzi, i-paleo imalunga nokutya nje.

Kukwakho nokugxila okunamandla kwindlela yokuphila, ifuthe lokusingqongileyo ekukhetheni ukutya kunye nokuba sempilweni komzimba ngokupheleleyo ngaphakathi kwesakhelo sefilosofi ye-paleo.

Ukutya kwe-paleo sisicwangciso sokutya esigxininisa ukutya okupheleleyo kunye nokuphelisa iinkozo, iimbotyi kunye nokutya okucwangcisiweyo okuninzi ukuphucula impilo. Ukutya kukwacandelo lokuphila eligxile kwiinkqubo zempilo kunye nokuzilolonga.

Yintoni ukutya kwe keto?

Uninzi lwezihlunu emzimbeni womntu zikhetha ukusebenzisa iswekile evela kwiicarbohydrate zamandla.

I-Ketosis yimeko ye-metabolic apho umzimba wakho usebenzisa iikhalori ezivela kumanqatha, endaweni yee-carbs, ukwenza amandla afunekayo ukwenza imisebenzi yesiqhelo ().

I-keto, okanye i-ketogenic, ukutya okujolise ekwenzeni i-ketosis ngohlengahlengiso olubalwayo lwee-macronutrients zokutya, ezizezi carbs, protein kunye namafutha.

I-keto yokutya i-macronutrient breakdown ijongeka ngoluhlobo:

• Amafutha: 65-90%
• Iprotheni: 10-30%
• IiCarbohydrate: ngaphantsi kwe-5%

Xa kuthelekiswa nokutya "okuqhelekileyo", ukuhanjiswa kwe-macronutrient yokutya kwe-keto kuguqulwa kakhulu ngenxa yamafutha, kunye neeprotein ezilinganiselweyo kunye nee-carbs ezimbalwa.

Injongo yokufezekisa i-ketosis kunye nesicwangciso sokutya kukunyusa ukuphazamiseka kwemanqatha emzimbeni wakho. Ke, kunyanzelekile ukuba ukutya okune-macronutrient kulawulwe ngokuqinileyo, njengoko kungenjalo ubungozi bokuphosa imetabolism yakho ngaphandle kwe-ketosis.

Esinye sezizathu eziphambili zokuba ukutya kwe keto kufumanise ukuthandwa kutshanje kungenxa yokuba nakho ukukunceda ukunciphisa umzimba kunye nokuphucula ulawulo lweswekile egazini ().

Ukutya kwe-keto sisicwangciso sokutya esigxile kulawulo lokuhanjiswa kwe-macronutrient yokutya ukuze kuguqulwe ukuxhomekeka komzimba kwii-carbs ukuya kwi-fat for energy.

Ezi ndlela zokutya zininzi ngokufanayo

Nangona zahlukile, izidlo ze-paleo kunye ne-keto zabelana ngeempawu ezininzi. Apha ngezantsi kukho ezinye zeengcamango eziphambili ezi ndlela zokutya ezifanayo.

Zombini zigxininisa ukutya okupheleleyo

Ngokusisiseko, zombini iipaleo kunye nezicwangciso zokutya ze-keto zenzelwe ukuxhomekeka kwimithombo yokutya okupheleleyo kwezondlo.

Ukutya okupheleleyo kukutya okuye kwafumana isixa esincinci sokulungiswa ngexesha lokufika kwipleyiti yakho.

Zombini ukutya keto kunye paleo kukhuthaza ngamandla ukuphelisa konke ukutya okucwangcisiweyo kunye nokufaka endaweni yazo kukutya okupheleleyo njengemifuno, inyama, intlanzi kunye namandongomane.

Oku kubonakala ngokukhethekileyo ngaphandle kwamafutha aqingqiweyo, iioyile kunye nezinto eziswiti kuzo zombini "Paleo nakwiincwadi zolawulo" zeketo.

Zombini zisusa iinkozo kunye nemidumba

Nangona ngenxa yezizathu ezahlukeneyo, zombini izidlo ze-paleo kunye ne-keto zikukhuthaza ngamandla ukutya ukutya okuziinkozo kunye nemidumba.

Kwisihlwele sepaleo, oku kupheliswa ikakhulu kusekwe kwinto yokuba iinkozo kunye neembotyi bezingeyonxalenye yokutya kwasekuqaleni kwabantu kwaye ziqulathe izinto ezingafunekiyo.

Izinto ezingafunekiyo yimixube, enjengeectins kunye neepytates, ezinokufumaneka kukutya okusekwe kwizityalo. Ziyaphazamisana nokukwazi komzimba wakho ukufunxa iiminerali kunye nezakhamzimba kwaye kunokubangela uxinzelelo lokugaya ukutya xa kutyiwa kakhulu ().

Kwelinye icala, uphando lubonisa ukuba kunokubakho izibonelelo zokutya ukutya kwezi zinto ().

Ukutya kwe keto kuphelisa iinkozo kunye uninzi iimbotyi, kodwa oku kungenxa yomxholo wekhabohayidrethi.

Iinkozo kunye neembotyi zinegalelo elikhulu ekutyeni. Ukuba uzitya ngelixa ulandela ukutya kwe keto, usengozini yokulahla umzimba wakho ngaphandle kweetosis.

Zombini zisuse iswekile eyongeziweyo

Ukutya kwe-Keto kunye ne-paleo kuyabukhathaza ngamandla ubukho beswekile.

Kuzo zombini izicwangciso zokutya, oku ubukhulu becala kuwela phantsi komyalezo wabo ekwabelwana ngawo wokuphepha ukutya okusetyenzwe kakhulu ngokubanzi.

Nangona kunjalo, iipaleo dieters ziyaguquguquka ngakumbi ngalo mthetho, njengoko imithombo yeswekile engacaciswanga enje ngobusi kunye nesiraphu yemephu isavumelekile.

I-Keto, ngakolunye uhlangothi, ayivumeli nayiphi na imithombo yeshukela eyongeziweyo, ecocekileyo okanye ayikho, ngenxa yomxholo ophezulu we-carb wokutya.

Zombini zigxininisa kumanqatha asempilweni

Ngokuhambelana nenjongo yabo ekwabelwana ngayo yokufezekisa impilo efanelekileyo, zombini izidlo ze-paleo kunye ne-keto zikhuthaza ukungeniswa kwamafutha angachazwanga, asempilweni.

Zombini izidlo zikwacebisa ukumodareyitha ukuya kuthi ga kwinkululeko yeoyile ekhethiweyo esulungekileyo, enje ngeoyile yomnquma kunye neeoyile zeavokhado, kunye namandongomane, imbewu kunye nentlanzi. Oku kutya kuyaziwa ukuba kuyinzuzo kwimpilo yentliziyo ngenxa yesiqulatho senqatha esinepolon kunye ne-monounsaturated ().

Zombini izidlo azikukhuthazi ukusetyenziswa kwamafutha acwangciswe kakhulu, anje ngamafutha atshintshayo, ayingozi empilweni xa esetyenziswa rhoqo ()

I-Keto ibeka ugxininiso olunzima kumanqatha ngokubanzi, njengoko ililitye lembombo kuko konke ukutya. I-Paleo, ngelixa ingekuko ukuba kukutya okunamafutha aphezulu, isebenzisa le ngcebiso ukuxhasa impilo iyonke.

Zombini zinokusebenza ukunciphisa umzimba

Esinye sezizathu eziphambili zokuthandwa kokutya kweketo kunye nepaleo ngumbono wokuba baya kukhuthaza ukuncipha.

Ngelishwa, kukho uphando olunqongopheleyo olufumanekayo lokuba ezi ndlela zokutya zisebenza njani na ukuze umzimba uqhubeke, ukunciphisa umzimba ixesha elide. Nangona kunjalo, uphando oluthile lwexesha elifutshane luyathembisa.

Isifundo esincinci se-postmenopausal, abafazi abatyebileyo abalandela ukutya kwe-paleo babonisa ukwehla nge-9% emva kweenyanga ezintandathu kunye nelahleko ye-10.6% kwiinyanga ezili-12. Akukho lutshintsho lubalulekileyo kubunzima obuye babonwa kwiinyanga ezingama-24 ().

Olunye uphononongo lophando malunga ne-carb esezantsi, ukutya okunamafutha aphezulu (i-LCHF), njengokutya kwe-ketogenic, kubonise ukuba ukwehla kwesisindo sexesha elifutshane kunokwenzeka xa utshintshela kolu hlobo lokutya (5).

Oku kunokuba kungenxa yokuba ukutya okuninzi okunamafutha kuhlala kukhokelela ekunciphiseni ukutya kunye neekhalori ezimbalwa ezisetyenzisiweyo. Kusenokwenzeka ukuba inkqubo ye-ketosis ikhokelela ekususeni ngokufanelekileyo ngakumbi kwiivenkile ezityebileyo zomzimba. Isizathu ngqo asikacaci.

Ekugqibeleni, uphando oluthe kratya luyafuneka ukumisela ubudlelwane be-causal ().

Ukutya kwe keto kunye ne paleo kwabelana ngokuthintelwa kokutya kunye nemithetho, nangona kunjalo ngenxa yezizathu ezahlukeneyo.

UPaleo ujolise ngakumbi kwimbono ngelixa i-keto igxile kwimacronutrients

Olunye umahluko ophambili phakathi kwendlela yokutya kunye nepetoo ​​ngumyalezo weengcinga, okanye ukusilela kwawo.

Ukutya kwe-paleo kugxininisa kakhulu kukhetho lokuphila ngaphandle kokutya kuphela. Ikhuthaza ngokucacileyo isitayile esithile sokuzilolonga kunye nengqondo kwimisebenzi yemihla ngemihla yokuhamba kunye nendlela yokutya.

Enye yeendlela eziphambili zendlela yokuphila ye-paleo kukubandakanya ixesha elifutshane, elinamandla lokuzilolonga kwindlela yakho yesiqhelo. Olu hlobo lomsebenzi womzimba kucingelwa ukunciphisa uxinzelelo olunokuhamba kunye nokusebenza ixesha elide.

Ezinye iindlela zokunciphisa uxinzelelo ezikhuthazwayo kukutya kwe-paleo kubandakanya i-yoga kunye nokucamngca.

Xa ubhangqiwe kunye nokutya, ezi ndlela zokuphila zenzelwe ukuxhasa impilo yomzimba kunye nengqondo yakho, ekhokelela kwimpilo ebanzi.

Ngelixa irejimeni yokutya ye-paleo icacile, ayibeki kugxininiso kwii-macronutrients kwaphela. Uvumelekile ukuba utye iiprotheyini ezininzi, amanqatha kunye nee-carbohydrate njengoko ufuna, ukuba ukhethe kuzo kuluhlu lokutya "okuvumelekileyo".

I-Keto, kwelinye icala, ayinangcamango inxulumene noko okanye indlela yokuphila. Ngelixa ikhuthaza ukukhetha imithombo yokutya esempilweni, eyona nto kugxilwe kuyo kukusasazwa kwemacronutrient.

Naluphi na olunye utshintsho olwenziweyo kwindlela yokuphila ecaleni ketoet yokutya zixhomekeke kuye kwaye aziyonxalenye yerejimeni yokutya ngokwayo.

Ukutya kwe-paleo kukhuthaza imisebenzi ethile ngaphandle kokulandela ukutya, njengokuzilolonga kunye nengqondo, kwaye ayibeki mida kwii-macronutrients. I-Keto ifuna kuphela ukuba uhlale ngaphakathi kuluhlu lwee-carbs, iiprotein kunye namafutha.

I-Paleo ivumela iiCarbs zokuTya konke

Nangona i-paleo iyithintela imithombo ethile ye-carb, ayisiyiyo ukutya okune-carb ephantsi ngendlela efanayo ne-keto.

Ngenxa yokuba i-paleo ayigxininisi i-macronutrients, ukutya kwakho kunokuba yinto ephezulu kakhulu kwi-carbs, kuxhomekeke kukutya okhetha ukukutya kwiiparameter ezichaziweyo.

Ngenxa yokuba iinkozo, iiswekile ezisulungekileyo kunye neembotyi azivumelekanga, imithombo ye-carb kwi-paleo yokutya incinci kodwa ayipheliswa. I-Paleo isavumela iicarbbs ezivela kumaqela okutya okugcweleyo okunje ngeziqhamo, imifuno kunye neelekese ezingafunekiyo.

Ngokuchasene noko, ukutya kwe keto kuthintela yonke imithombo etyebileyo yee-carbohydrate, kubandakanya imifuno yesitatshi, uninzi iziqhamo, iinkozo, izinto eziswiti kunye uninzi iimbotyi.

Ngenxa yokuba inani elipheleleyo lokutya i-carb kufuneka lihlale ngaphantsi komda othile wokugcina i-ketosis, ukutya okuninzi okune-carb ephezulu, nokuba ivela phi, akuhambelani nokutya kwe-keto.

I-Keto iyakuthintela ukutya kwakho i-carb, ngelixa i-paleo ivumela ukutya okuninzi kwimithombo ye-carbs, ngaphandle kokuba iwela kudidi lokutya oluvumelekileyo.

I-Keto ivumela ubisi kunye nokunye ukutya kwesoy

I-Keto ivumela, kwaye iyakhuthaza, ukutya ukutya okuninzi okuvela kubisi. Ubisi olunamafutha aphezulu ngohlobo lwekhrimu enzima, ibhotolo kunye neyogathi enamafutha angenaswekile zizinto eziphambili kwizicwangciso zokutya ezininzi ze-ketogenic.

Ezinye iimveliso zobisi, ezinjenge-ayisikhrim okanye ubisi, azivumelekanga kwisidlo se-keto kodwa oku ikakhulu kungenxa yomlinganiselo we-fat-to-carb.

Ukutya kwe-Soy njenge-tofu, i-tempeh kunye neembotyi zesoya kuyavunyelwa kwisondlo se-keto ukuba nje iwela kwisabelo sakho se-macronutrient. Ubisi lweSoy, nangona kunjalo, luhlala ludimazekile.

I-Paleo, kwelinye icala, ayivumeli nayiphi na isoya kwaye ithintela phantse lonke ubisi.

Ibhotolo eyondliwe ngengca yeyona nto ivumelekileyo kwimveliso yobisi kwisidlo sepaleo. Nangona kunjalo, kukho ukungavumelani phakathi kwabahlali be-paleo malunga nokuba ingaba esi sibonelelo siyahambelana ngokwenene nembono ye-paleo.

Ukongeza, i-paleo ayivumeli naziphi na iimveliso zesoya kuba ziwela kudidi lweembotyi zokutya.

U-Keto ukhuthaza ukutya ukutya okunamafutha aphezulu kunye ne-soy, ngokuxhomekeke ekubeni zilungele uluhlu lwe-macronutrient. I-Paleo ayivumeli ubisi okanye isoya, ngaphandle kwebhotolo ethile.

Nguwuphi Osempilweni?

Zombini izidlo ze-paleo kunye ne-keto zinokuba kukhetho olusempilweni, kuxhomekeke kwindlela ezenziwa ngayo kunye nezinto ezisetyenziselwa zona.

Xa kuthelekiswa ecaleni, icala le-paleo kukutya okunempilo kubantu abaninzi.

I-Paleo ivumela ubhetyebhetye ngakumbi ekukhetheni ukutya kunye nezinye iindlela zokufumana uluhlu olubanzi lwezakhamzimba ezifunwa ngumzimba wakho yonke imihla. Ikwakhuthaza indlela yokuphila esempilweni ngokubanzi.

Inkululeko ekukhetheni ukutya yenza i-paleo kube lula ukuyigcina ixesha elide kwaye inamathuba amancinci okuzihlukanisa ngokwasentlalweni.

I-Keto ayihambelani nomntu wonke kwaye inokuba luncedo njengendlela yonyango yezinye iimeko zempilo.

Kwakhona, abantu kufuneka bakuphephe ukutya amanqatha amaninzi kwizidlo ezinamafutha aphezulu. Izifundo zibonisa ukuba sinokunyusa umngcipheko wesifo sentliziyo ().

I-Keto kunzima ngakumbi ukuyigcina ngenxa yokuthotyelwa ngokungqongqo okufunekayo ukufezekisa i-ketosis. Ifuna ukucwangciswa ngononophelo kwaye inokuhlengahlengisa iimeko ezahlukeneyo zentlalo.

Ukungabikho kokuguquguquka kukaKeto kunokwenza ukuba ukufumana izondlo ezaneleyo kube ngumceli mngeni ngenxa yokhetho olunqongopheleyo.

Zombini izidlo ze-paleo kunye ne-keto zinokubanempilo, kodwa i-paleo kunokwenzeka ukuba inikezele ngeendlela ezahlukeneyo zokondla. I-Keto kunokuba nzima ukuyigcina kwaye ayinakunyamezelwa kakuhle ngabantu abathile.

Umgca wezantsi

Ukutya kwe-ketogenic kubonakala ngamafutha aphezulu kunye nomxholo we-carbohydrate ophantsi kakhulu. Inokusebenza ukunciphisa umzimba kunye nolawulo lweswekile yegazi.

Ukutya kwe-paleo kugxininisa ukutya ukutya okugcweleyo ekucingelwa ukuba kuyafumaneka ebantwini kwixesha le-Paleolithic. Ikwakhuthaza umthambo kunye nezinye iindlela zokuphila.

Zombini izidlo zinokubanempembelelo entle kwimpilo yakho xa zicwangciswe ngokufanelekileyo.

Nangona kunjalo, uphando lwexesha elide ngokubhekisele kukhuseleko kunye nokusebenza kwezi zicwangciso zokutya ziyasilela kwaye ezinye izithintelo kunokuba nzima ukuzigcina.

Kubantu abaninzi, ukutya kwe-paleo lukhetho olungcono kuba kunokuguquguquka okungakumbi kukhetho lokutya kune-keto, eyenza kube lula ukugcina ixesha elide.

Ekupheleni kosuku, ukutya okusebenzayo ixesha elide kukukhetha.