Ngaba ungaya kwimifuno kwisidlo seKeto?

Umxholo

• Yintoni ukutya keto yemifuno?
• Izibonelelo zempilo
• Ukukhuthaza ukunciphisa umzimba
• Ikhusela kwizifo ezinganyangekiyo
• Ixhasa ulawulo lweswekile yegazi
• Izinto ezinokubakho ezantsi
• Ngamana unokunyusa umngcipheko wokunqongophala kwesondlo
• Ngaba kunokubangela iimpawu ezifana nomkhuhlane
• Ayilunganga kubemi abathile
• Ukutya ukutya
• Ukutya okumele kukuphephe
• Isicwangciso sesidlo
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• Izimuncumuncu zeketo yemifuno
• Umgca wezantsi

Ukutya kwemifuno kunye neketogenic kufundwe kakhulu ngezibonelelo zabo zempilo (,).

I-ketogenic, okanye i-keto, ukutya kukutya okunamafutha aphezulu, ukutya okune-carb eseyithandwa kakhulu kule minyaka idlulileyo. Nangona ihlala iqulethe iimveliso zezilwanyana njengenyama, intlanzi, kunye neenkukhu, kunokwenzeka ukuyilungelelanisa ukuze ilingane nokutya kwemifuno.

Eli nqaku likuxelela yonke into oyifunayo malunga nokutya kwemifuno yeketo.

Yintoni ukutya keto yemifuno?

Ukutya kwe-keto yemifuno sisicwangciso sokutya esidibanisa imiba yokutya inyama kunye nokutya kwe keto.

Uninzi lwabadla inyama batya iimveliso zezilwanyana ezinje ngamaqanda kunye nobisi kodwa bayiphephe inyama neentlanzi.

Okwangoku, ukutya kwe-ketogenic kukutya okunamafutha aphezulu okuthintela ukutya i-carb ukuya kwi-20-50 gram ngosuku. Oku kutya kwe-carb-low-carb kukunyusa i-ketosis, imeko ye-metabolic apho umzimba wakho uqala ukutshisa amafutha endaweni ye-glucose (,).

Kwindlela yokutya yendabuko ye-ketogenic, malunga ne-70% yeekhalori zakho zemihla ngemihla kufuneka zivela kumanqatha, kubandakanya imithombo efana neoyile, inyama, intlanzi, kunye nobisi olunamafutha apheleleyo ().

Nangona kunjalo, ukutya kwe-keto yemifuno kususa inyama kunye nentlanzi, endaweni yoko kuxhomekeke kwamanye amafutha asempilweni, njengeoyile yekhokhonathi, amaqanda, iiavokhado, amandongomane nembewu.

Ukutya kwe-keto yemifuno kukutya okunamafutha aphezulu, ukutya okuncinci okususa inyama kunye nentlanzi.

Izibonelelo zempilo

Nangona kungekho zifundo zivavanya izibonelelo ezithile zokutya kwe-keto yemifuno, uninzi lophando lukhona kwizidlo ezibini zabazali.

Ukukhuthaza ukunciphisa umzimba

Zombini izidlo zemifuno kunye neketogenic zinxulunyaniswa nokwehla kobunzima.

Olunye uphononongo olukhulu lwezifundo ezili-12 lubonise ukuba abo balandela ukutya kwemifuno baphulukene nomndilili we-4.5 yeephawundi (i-2 kg) ngaphezulu kwabangengabo abatya inyama kwiiveki ezili-18 ().

Kwakhona, kwisifundo seenyanga ezi-6 kubantu abangama-74 abanesifo seswekile sesi-2, izidlo zemifuno zikhuthaze amanqatha kunye nokwehla kobunzima ngokukuko kunokutya okuneekhalori ezisezantsi ().

Kwangokunjalo, uphononongo lweenyanga ezi-6 kubantu abangama-83 abatyebe kakhulu bafumanisa ukuba ukutya okwe-keto kukhokelele ekunciphiseni ubunzima bomzimba kunye nesalathiso sobunzima bomzimba (i-BMI), kunye nomndilili wokwehla kobunzima beepawundi ezingama-31 (14 kg) ().

Ukutya okuphezulu kwamafutha asempilweni kunokukugcina uzive ugcwele ixesha elide ukunciphisa indlala kunye nokutya ().

Ikhusela kwizifo ezinganyangekiyo

Ukutya kwemifuno kudityaniswe nomngcipheko omiselweyo weemeko ezininzi ezingapheliyo.

Ngapha koko, uphononongo lubabopha kumngcipheko omncinci womhlaza kunye namanqanaba aphuculweyo eempawu zengozi yesifo sentliziyo, kubandakanya iBMI, icholesterol, kunye noxinzelelo lwegazi (,).

Ukutya kwe keto kuye kwafundwa ngeziphumo zazo kuthintelo lwezifo.

Kwisifundo seeveki ezingama-56 kubantu abangama-66, ukutya okwe-keto kukhokelele ekunciphiseni ubunzima bomzimba, i-cholesterol iyonke, i-LDL (embi) i-cholesterol, i-triglycerides, kunye neswekile yegazi, zonke ezo zinto zinobungozi besifo sentliziyo ().

Olunye uphononongo lubonisa ukuba oku kutya kunokukhusela impilo yengqondo kwaye kuncede ukunyanga izifo zika-Parkinson kunye ne-Alzheimer's (,).

Izifundo zezilwanyana kunye neetyhubhu zovavanyo ngokufanayo ziqaphela ukuba ukutya kwe keto kunokunciphisa ukukhula kwamathumba anomhlaza. Nangona kunjalo, uphando oluninzi luyafuneka (,,).

Ixhasa ulawulo lweswekile yegazi

Ukutya kwemifuno kunye neketo nganye kuxhasa ulawulo lweswekile yegazi.

Uphengululo lwezifundo ezithandathu ezinxulumene nokutya kwemifuno kunciphiso olukhulu kumanqanaba e-HbA1c, umakishi wolawulo lweswekile yegazi yexesha elide ().

Ngaphezulu, isifundo seminyaka emi-5 kubantu abangama-2,918 bazimisele ukuba ukutshintshela kwimifuno yokutya imifuno kunciphise umngcipheko wesifo seswekile ngama-53% ().

Okwangoku, ukutya kwe keto kunokuphucula ukulawulwa kweswekile yegazi emzimbeni wakho kunye nokwandisa uvakalelo lwayo kwi-insulin, ihomoni ebandakanyeka kulawulo lweswekile yegazi ().

Kwisifundo seenyanga ezi-4 kubantu abangama-21, kulandela ukutya kweketo okunciphise amanqanaba e-HbA1c nge-16%. Ngokumangalisayo, i-81% yabathathi-nxaxheba yakwazi ukunciphisa okanye ukuyeka amayeza abo eswekile ngokuphela kwesifundo ().

Zombini izidlo zemifuno kunye neketo zibonisiwe zonyusa ukwehla kobunzima, ukuxhasa ulawulo lweswekile yegazi, kunye nokukhusela kwizifo ezininzi ezinganyangekiyo. Gcina ukhumbula ukuba akukho zifundo zivavanya ukutya kwe-keto yemifuno ngokukodwa.

Izinto ezinokubakho ezantsi

Ukutya kwe-keto yemifuno kunezithintelo ezimbalwa ekufuneka uziqwalasele.

Ngamana unokunyusa umngcipheko wokunqongophala kwesondlo

Ukutya kwemifuno kufuna ukucwangciswa okufanelekileyo ukuqinisekisa ukuba uyazifezekisa iimfuno zakho zesondlo.

Izifundo zibonisa ukuba ezi ndlela zokutya zihlala ziphantsi kwizakhamzimba ezibalulekileyo, kubandakanya i-vitamin B12, i-iron, i-calcium, ne-protein ().

Ukutya kwe-keto yemifuno kuthintele ngakumbi kuba kuthintela amaqela okutya axineneyo, anje ngeziqhamo, iimbotyi, kunye neenkozo ezipheleleyo-ukonyusa umngcipheko wokungabikho kwesondlo.

Ukubeka esweni ukutya okunesondlo ngononophelo kunye nokutya iintlobo ezahlukeneyo zokutya, ukutya okupheleleyo kunokunceda ekuqinisekiseni ukuba ufumana iivithamini kunye neeminerali ezifunwa ngumzimba wakho.

Ukuthatha izongezo kunokunceda-ngakumbi izakhamzimba zihlala zinqongophala kukutya kwemifuno, njengevithamini B12.

Ngaba kunokubangela iimpawu ezifana nomkhuhlane

Ukutshintshela kwi-ketosis kunokubangela iziphumo ebezingalindelekanga ezininzi, ngamanye amaxesha zibizwa ngokuba ngumkhuhlane we keto ().

Ezinye zeempawu eziqhelekileyo zibandakanya ():

• ukuqhina
• intloko ebuhlungu
• ukudinwa
• ubunzima bokulala
• izihlunu zemithambo
• utshintsho lweemvakalelo
• isicaphucaphu
• isiyezi

Ngokukodwa, ezi ziphumo zecala zihlala zicacile ngaphakathi kweentsuku ezimbalwa. Ukufumana ukuphumla okuninzi, ukuhlala u-hydrated, kunye nokuzilolonga rhoqo kunokunceda ukunciphisa iimpawu zakho.

Ayilunganga kubemi abathile

Kuba ukutya keto yemifuno kuthintelwe kakhulu, isenokungabi yinto elungileyo kuye wonke umntu.

Ngokukodwa, abantwana kunye nabasetyhini abakhulelweyo okanye abancancisayo kufuneka bayiphephe, njengoko inokuthintela izondlo ezininzi ezibalulekileyo ekukhuleni okufanelekileyo kunye nophuhliso.

Isenokungafaneleki iimbaleki, ezo zinembali yokuphazamiseka kwindlela yokutya, okanye abantu abanesifo seswekile sokuqala.

Ukuba unayo nayiphi na imeko yezempilo okanye uthatha nawaphi na amayeza, thetha nonyango ngaphambi kokuba uqale oku kutya.

Ukutya kwe-keto yemifuno kunokubangela iziphumo ebezingalindelekanga zexesha elifutshane, ukungabikho kwezakha mzimba ezibalulekileyo, kwaye kungakulungelanga abantwana kunye nabasetyhini abakhulelweyo okanye abancancisayo.

Ukutya ukutya

Ukutya okunempilo kwemifuno yeketo kufuneka kubandakanya iintlobo zemifuno engekho istatshi, amafutha asempilweni, kunye nemithombo yeeprotein, ezinje:

• Imifuno engekho istatshi: isipinatshi, i-broccoli, amakhowa, i-kale, ikholifulawa, i-zucchini, kunye neentsimbi
• Amafutha asempilweni: ioyile yomnquma, ioyile yekhokhonathi, iiavokhado, ioyile ye-MCT, kunye neoyile yeavokhado
• Amantongomane: ii-almonds, ii-walnuts, ii-cashews, ii-nati ze-macadamia, iipistachios, kunye neenqoba zaseBrazil
• Imbewu: chia, hemp, iflakisi, kunye nembewu yethanga
• Iibhotoloza zenut: I-almond, ipeanut, ipecan, kunye nebhotela ye-hazelnut
• Iimveliso zobisi ezinamafutha apheleleyo: ubisi, iyogathi, kunye netshizi
• Iprotheni: amaqanda, tofu, tempeh, spirulina, natto, kunye nemvubelo yesondlo
• Iziqhamo ezisezantsi zecarb (ngokumodareyitha): amaqunube, iilamuni, kunye nealam
• Iherbs kunye nexesha lonyaka: I-basil, i-paprika, ipepile, i-turmeric, ityuwa, i-oregano, irosemary kunye ne-thyme

Ukutya kwe-keto yemifuno kufuneka kubandakanya amanqatha amaninzi asempilweni, imifuno engeyiyo yesitatshi, kunye neeprotein zezityalo.

Ukutya okumele kukuphephe

Ukutya kwimifuno yeketo, kufuneka uphephe yonke inyama kunye nokutya kwaselwandle.

Ukutya okuphezulu kwe-carb okufana neenkozo, iimbotyi, iziqhamo, kunye nemifuno enesitatshi kuvunyelwe kuphela ngexabiso elincinci, ukuba nje zingena kulwabiwo lwemihla ngemihla.

Kufuneka ususe oku kutya kulandelayo:

• Inyama: yenkomo, yehagu, yegusha, yebhokhwe, neyenyama yenkomo
• Iinkukhu: inkukhu, iturkey, idada, kunye nerhanisi
• Intlanzi kunye neentlanzi: isalmon, ityhuna, isardadi, ii-anchovies kunye ne-lobster

Nazi ezinye izinto zokutya ekufuneka uzinciphisile:

• Imifuno enesitatshi: iitapile, ii-yam, ii-beet, iiparsnips, iminqathe kunye neebhatata
• Iziselo ezineswekile: isoda, iti eswiti, iziselo zemidlalo, ijusi kunye neziselo zamandla
• Iinkozo: isonka, irayisi, iquinoa, i-oats, i-millet, i-rye, i-barley, i-buckwheat kunye ne-pasta
• Iimbotyi: iimbotyi, ii-ertyisi, iilentile, kunye nee-chickpeas
• Iziqhamo: ii-apile, iibhanana, iiorenji, amaqunube, imelon, iiapilkosi, iiplums neepesika
• Iziqulatho: i-barbecue sauce, isardard yobusi, i-ketchup, ii-marinades, kunye nesaladi yokunxiba
• Ukutya okusetyenzisiweyo: Iipereji zesidlo sakusasa, igranola, iichips, iicookies, ii-crackers, kunye neebhaki
• Iiswiti: iswekile emdaka, iswekile emhlophe, ubusi, isiraphu yemephu, kunye nectar nectar
• Iziselo ezinxilisayo: ibhiya, iwayini, kunye nee-cocktails eziswiti

Ukutya okutya imifuno keto kususa yonke inyama ngelixa kuthintela ukutya okuphezulu kakhulu njengemifuno enesitatshi, iziselo ezineswekile, iinkozo kunye neziqhamo.

Isicwangciso sesidlo

Esi sicwangciso sokutya sesampulu seentsuku ezintlanu sinokukunceda ukuqala umdlalo wokutya we-keto yemifuno.

uMvulo

• Isidlo sakusasa: i-smoothie enobisi olunamafutha apheleleyo, isipinatshi, ibhotolo yamandongomane, ioyile ye-MCT, kunye ne-chocolate ye-protein ye-protein
• Isidlo sasemini: ii-noodle zucchini ezinee-meatballs ze-tempeh kunye ne-creamy avocado sauce
• Isidlo sangokuhlwa: coconut curry eyenziwe nge-oyile ye-olive, ii-veggies ezixubileyo, kunye ne-tofu

uLwesibini

• Isidlo sakusasa: i-omelet eyenziwe ngeoyile yekhokhonathi, itshizi, iitumato, igalikhi, kunye netswele
• Isidlo sasemini: I-pizza ye-cauliflower-crust kunye netshizi, amakhowa, iitumato ezi-dice, ioyile yomnquma kunye nesipinatshi
• Isidlo sangokuhlwa: isaladi enemifuno exubileyo, itofu, iiavokhado, iitumato kunye nentsimbi

uLwesithathu

• Isidlo sakusasa: I-tofu ixabana neoli yeoli, i-veggies edibeneyo kunye noshizi
• Isidlo sasemini: icauliflower mac kunye netshizi ngeoyile yeavokhado, ibrokholi kunye nebhekoni yetempeh
• Isidlo sangokuhlwa: i-frittata ngeoyile yekhokhonathi, isipinatshi, i-asparagus, iitumato kunye ne-feta

uLwesine

• Isidlo sakusasa: I-yogurt yamaGrike enama-walnuts kunye nembewu ye-chia
• Isidlo sasemini: I-lettuce ye-taco isonga inyama ye-walnut-mushroom, ii-avocado, iitumato, i-cilantro, ukhilimu omuncu kunye netshizi
• Isidlo sangokuhlwa: Izikhephe ze-zucchini ze-pizza ngeoyile ye-olive, i-marinara, itshizi, isipinatshi kunye negalikhi

uLwesihlanu

• Isidlo sakusasa: keto oatmeal ngembewu ye-hemp, imbewu yeflakisi, ukhilimu onzima, isinamoni kunye nebhotolo yamandongomane
• Isidlo sasemini: Izikhephe ze-avocado ezibhakiwe zeqanda ezine-chives, i-coconut bacon kunye ne-paprika
• Isidlo sangokuhlwa: I-cauliflower irayisi eyosiweyo eyenziwe ngeoyile yekhokhonathi, veggies, kunye ne tofu

Izimuncumuncu zeketo yemifuno

Nazi iindlela ezimbalwa ezilula zokutya onokonwabela phakathi kwesidlo:

• Iichips zucchini
• iseleri ngebhotolo yamandongomane
• imbewu eyosiweyo yethanga
• Abaqholi beflakisi kunye netshizi esikiweyo
• amandongomane axubeneyo
• I-chia imbewu ye-pudding ene-coconut engenashukela
• iminqathe kunye ne-guacamole
• cream cream ngequnube
• i-cottage cheese enamafutha apheleleyo kunye nepepile emnyama
• i-yoghurt egcweleyo egcweleyo ene-walnuts

Imenyu yesampulu engentla inikezela ngemibono eliqela yokutya okulula kunye nokutya okulula onokukunandipha kukutya kwe-keto yemifuno.

Umgca wezantsi

Ukutya kwe-keto yemifuno kukutya okunamafutha aphezulu, ukutya okune-carb ephantsi okususa inyama kunye nokutya kwaselwandle.

Ngokuzimeleyo, ukutya kwemifuno kunye neketo kunokukhuthaza ukulawulwa kweswekile yegazi, ukunciphisa umzimba, kunye nezinye izibonelelo.

Nangona kunjalo, oku kutya kunokunyusa umngcipheko wokunqongophala kwesondlo kwaye khange kufundwe ngokwakho.

Okwangoku, ukuba utya imifuno kwaye unomdla wokuzama i-keto-okanye sele ulandela i-keto kwaye unomdla wokuya ngaphandle kwenyama-ngokuqinisekileyo kunokwenzeka ukudibanisa zombini.