Yonke into kufuneka uyazi malunga nokutya kweKeto

Umxholo

• Yintoni ukutya kweKetogenic?
• Ndazi Njani Xa NdikwiKetosis?
• Lunjani usuku kwiSicwangciso sokutya seKeto esiKhangeleka ngathi?
• Ziziphi iiNzuzo ze-Keto Diet?
• Ngaba Zikhona Iinkxalabo Ezisempilweni Endifuna Ukuzifumana?
• Ngaba Ndifanele Ndiyenze?
• Uphengululo lwe

Ukuza kuthi ga ngoku, uyazi ukuba ukutyeba akukho kubi njengoko wonke umntu wayecinga. Kodwa ndiyaqikelela ukuba ucinga kabini ngaphambi kokupheka ngebhotolo kunye nokuzibandakanya kwitshizi encinci. Ukuba uyanqwala entloko, ewe, sinokuziva ukuba ukutya kwe-ketogenic kuya kukuvuthela ingqondo. Ibizwa nje ngokuba yi "keto" ngumkhosi wayo wabalandeli abazinikeleyo, isicwangciso sokutya kwe-keto sijikeleza ukutya amanqatha amaninzi kwaye hayi i-carbs eninzi. Inxulumene ngokusondeleyo nokutya kwe-Atkins, kodwa yahlukile kuba iyayilinganisela iprotein yakho yokutya kwaye ifuna ukubambelela kwixabiso eliphantsi kakhulu leecarbs ngalo lonke ixesha ukulo kutya, hayi nje ngexesha lesingeniso.

Yintoni ukutya kweKetogenic?

Ukuba ulandela ukutya okuqhelekileyo kwaseNtshona, ke kusenokwenzeka ukuba umzimba wakho ukhupha amafutha kwiglucose efumaneka kwiicarbohydrates. Kodwa ukutya kwe ketogenic kuthatha indlela eyahlukileyo ngokupheleleyo. "Uthatha i-carbohydrates ngaphandle kwe-equation, kunye nohlobo lomzimba lokumisa kwaye uthi, 'Kulungile, andinayo iswekile. Yintoni endifanele ndibaleke ngayo?' "Utsho uPamela Nisevich Bede, RD, a. Ingcali yokutya kunye ne-EAS Sports Nutrition.

Impendulo? Amafutha. Okanye, ngakumbi, imizimba ye-ketone, eziyizinto umzimba ozivelisayo xa uvelisa amandla kumanqatha kune-glucose. Ukutya kwe-keto kunamafutha amaninzi, aphantsi kwi-carbs, kwaye iquka kuphela inani elilinganayo leprotheyini (kuba umzimba uphela ukuguqula iprotheni engaphezulu kwi-carbohydrates, uBede uthi).

Xa sisithi phezulu kumanqatha, siyathetha. Ukutya kufuna ukuba ufumane iipesenti ezingama-75 zeekhalori zakho kumanqatha, kunye neepesenti ezingama-20 ukusuka kwiprotheni, kunye neepesenti ezintlanu kwiicarbohydrate. Ngokuchanekileyo zingaphi iigrama ekufuneka uzifumene zixhomekeke kwizidingo zamandla akho (iikhalityhuleyitha ezikwi-Intanethi zinokukunceda ukuba uyiqonde), kodwa uninzi lwabantu aluyi kufuna ukuthatha ngaphezulu kwe-50 gram yee-carbs, utshilo uBede.

Ukubeka izinto ngendlela eyiyo, iitapile enye ineegram ezingama-26 zecarbohydrates. Ngokwesiqhelo ama-50 ukuya kuma-65 eepesenti zeekhalori zethu zivela kwiicarbohydrate, ngenxa yoko kukutshintsha ngokupheleleyo, utshilo uBede. (Kodwa jonga iziphumo zalo mfazi emva kokulandela ukutya kweKeto.)

Ndazi Njani Xa NdikwiKetosis?

Landela ukutya kweentsuku ezimbalwa kwaye umzimba wakho uya kungena kwi-ketosis, okuthetha ukuba uyakuqala ukutshisa amanqatha kuneglucose. Ukuze uqiniseke ngakumbi, unokulinganisa i-ketonelevels yakho ngemitha yokuhlaba igazi okanye ngemichamo yeetone zeetone, zombini ezilula ukuzifumana kwiAmazon. Kwaye ngelixa uBede eqaphela ukuba umzimba wakho sele ufikelele kwi-ketosis kwiintsuku ezintathu, kuya kuthatha iiveki ezintathu ukuya kwezintlanu ukuziqhelanisa ngokupheleleyo. (Sekunjalo, i-Keto Diet iguqule uMzimba kaJen Widerstrom ngeentsuku nje ze-17.)

Uninzi lwabantu lulandelela amanqanaba abo e-ketone ekuqaleni kokutya. Emva koko, uya kuqheleka kwindlela evakalelwa ngayo. Le yenye yeendlela zokutya ukuba xa ukopela, uyazi ngokupheleleyo, uzive iziphumo ezibi, "utshilo uBede. Ukukopa ekudleni kunokukwenza uzive udiniwe, phantse ngathi ulambile kwii-carbs ezininzi. "Iingcali ngezondlo ziqikelela ukuba kungakho impendulo ye-hyperinsulinemic kwi-carbohydrate influx," utshilo uBede. Oko kukuthi, xa uphinda ubuyisela inani elikhulu leecarbs kule nkqubo, ufumana isipikha esikhulu emva koko uswekile.

Lunjani usuku kwiSicwangciso sokutya seKeto esiKhangeleka ngathi?

Akuyomfuneko ukuba ubeke umda ongqongqo kwinani leekhalori ozithathayo, kodwa ufuna ukuqiniseka ukuba akukho ngaphezu kwe-5 ekhulwini yazo evela kwi-carbs kwaye i-75 yepesenti iphuma kumafutha. UBede ucebisa ukusebenzisa iapp enjengeLost It! ukugcina umkhondo, okanye ungazama esi sicwangciso sokutya se keto sabaqalayo. (Inqaku elisecaleni: Nantsi into abafanele ukuyiqonda imifuno ngaphambi kokuba baqale ukutya kweKetogenic.)

Usuku lokutya kwe-keto luyahluka, kodwa ezinye iinketho zokuya kubalandeli abazinikeleyo zihlala zibandakanya ikofu ye-Bulletproof kwisidlo sakusasa; isitya se-taco esenziwe ngenkomo yomhlaba, ukhilimu omuncu, ioyile yekhokhonathi, itshizi, isalsa, iminquma, kunye nentsimbi yepepile kwisidlo sasemini; Kwaye isiteki esinee-anyanisi, amakhowa, kunye nesipinatshi esikhutshiwe kwibhotolo kunye neoyile yekhokhonathi kwisidlo sangokuhlwa, utshilo uBede. Kukho neziselo ezisezantsi ze-carb keto eziza kukugcina kwi-ketosis, ungasathethi ke ngeeresiphi zemifuno ye-keto kunye neeresiphi ezinobungakanani bevegan.

Ziziphi iiNzuzo ze-Keto Diet?

IiCarbs zitsala-kwaye zigcina amanzi, ngoko ke utshintsho lokuqala oya kuluqaphela kukuhla kobunzima bamanzi kunye nokuqunjelwa, utshilo uBede. Ukuphulukana nobunzima kuya kuqhubeka, ubukhulu becala kuba uya kulamba kancinci ngelixa usitya amafutha kunye nokutya okupheleleyo, endaweni yokutya okungenampilo okungavunyelwanga keto.

Ukulandela ukutya kunokunceda imizamo yakho yokuzivocavoca, nayo. Olunye uphononongo olupapashwe kwijenali Isondlo kunye neMetabolism ifumene abasetyhini kwisondlo se ketogenic baphulukana namanqatha omzimba amaninzi emva koqeqesho lokuxhathisa kunabo badla ngesiqhelo. Kwaye ngelixa ungaqinisekanga ngendlela onokuzilolonga ngayo ngaphandle kwamandla akhawulezileyo abonelelwe zii carbs, ezi ngcebiso zokuzilolonga ziya kukufumana kwaye zikuncede wenze izicwangciso ezifanelekileyo.

Ngaba Zikhona Iinkxalabo Ezisempilweni Endifuna Ukuzifumana?

Ukuphulukana kokuqala kobunzima bamanzi kunokubangela ukuphelelwa ngamanzi emzimbeni, oku kunokukhokelela kwinto eyaziwa ngokuba ngumkhuhlane we keto. "Yilapho iintloko, ukudinwa, kunye nokuphulukana noxinzelelo," utshilo uBede. Ukuyiphikisa, ucebisa ukuba uqiniseke ukuba u-hydrated kwaye ulayishe ii-electrolyte ngomhluzi wenkomo, umhluzi wenkukhu, iipilisi ze-electrolyte, okanye iPedialyte. (Nazi imiqondiso ekhohlisayo yokuphelelwa ngamanzi emzimbeni oFumana Uzazi.)

Kwakhona unokuba u-hangry ngokungaqhelekanga xa uqala ukuzibophelela kwisicwangciso sokutya se-keto. Uphononongo olupapashwe kwi Ijenali yeHlabathi yokutyeba Ufumene amanqanaba endlala angazange abonwe ngaphambili anokuhlala iiveki ezintathu zokuqala ekudleni, kwaye uBede uthi uziva udiniwe kwaye ulambile njengoko uhlengahlengisa kunokwenza ukuba ukuzilolonga kwakho kube nzima kunesiqhelo. Ukuba oko kwenzeka, zinike ixesha lokulungelelanisa, kwaye musa ukutyhala kakhulu kunokuba umzimba wakho uziva ulungele.

Kwaye khumbula, le ndlela yokutya ayenzelwanga ukuba ilandelwe ixesha elide. Yinto ekufuneka uyiqwalasele ngokukodwa, njengoko kukho iingcebiso zokutya okunokuzenzakalisa izintso zakho ukuba ulandela ngokusisigxina, utshilo uTaylor C. Wallace, Ph.D., isazinzulu ngokutya kunye nengcali kwezesondlo. Abaphandi bacinga ukuba kungenxa yokuba amanqanaba aphezulu eetoni anokukhokelela ekuphelelweni ngamanzi emzimbeni kunye nomchamo ophezulu kwi-calcium, iphantsi kwi-citrate, kunye ne-pH ephantsi, zonke ezi zinto zibangela amatye ezintso.

Okokugqibela, inkalo ye-fat-heavy-heavy inokuba neziphumo ezibi kwimpilo ukuba i-dieters ilayisha kwi-trans and saturated fats, into ethi uWallace kulula ukuyenza. "Abantu bazakuya eMcDonald's bayokufumana i-cheeseburger kathathu, bayikhuphe le bun, bayitye," utshilo. Oko akuyonto ilungileyo, njengoko isayensi ibonisa ukuthatha amanqatha amabi kakhulu kunokunyusa amanqanaba e-cholesterol ye-LDL, enokubangela ukuba i-atherosclerosis, okanye i-fatups kunye ne-cholesterol emithanjeni, uthi uSean P. Heffron MD, umqeqeshi weyeza kwi-NYU Langone. IZiko lonyango.

Ngaba Ndifanele Ndiyenze?

Kuphela ukuba uzimisele ukuthatha ixesha lokutya kwangaphambili, njengoko ukutya kwe-keto akusiyo isicwangciso esikuvumela ukuba uvuke ngoMvulo kusasa kwaye uthi, "Namhlanje yimini!" "Ndiza kuyiphanda ngaphambi kwexesha," utshilo uBede. Kwaye ukuba awuboni ziphumo ngokukhawuleza, uBede uthi oko akuthethi ukuba ayisebenzi. "Kuya kufuneka unike umzimba wakho ixesha lokufumana enye indawo yokufumana ipetroli kwaye uyilungelelanise. Ungayiniki iveki kwaye uncame."

Uphengululo lwe