Kodi pali kusiyana kotani pakati pa Keto Wakuda ndi Woyera?

Zamkati

• Kodi keto yoyera ndi chiyani?
• Kodi keto yakuda ndi chiyani?
• Muli zakudya zopangidwa
• Atha kusowa micronutrients
• Kodi pali kusiyana kotani?
• Zakudya zoti mudye pa keto yoyera
• Mfundo yofunika

Zakudya za ketogenic (keto) ndizochepa kwambiri, zakudya zamafuta ambiri zomwe zakula posachedwa chifukwa chazopindulitsa zaumoyo.

Anthu ambiri amatsatira njira yodyera kuti alimbikitse kuchepetsa thupi komanso kusamalira mtundu wachiwiri wa shuga.

Keto yakuda ndi yoyera ndi mitundu iwiri ya chakudyachi, koma sizimadziwika nthawi zonse momwe zimasiyanirana. Chifukwa chake, mungafune kudziwa zambiri pazomwe aliyense amatanthauza.

Nkhaniyi ikufotokoza zakusiyana kwakukulu pakati pa keto yakuda ndi yoyera.

Kodi keto yoyera ndi chiyani?

Keto yoyera imangoyang'ana pachakudya chokwanira, chopatsa thanzi ndipo imagogomezera kwambiri za chakudya kuposa zakudya zamtundu wa keto, zomwe sizipitilira 50 magalamu a carbs patsiku, chakudya chokwanira cha 15-20% cha zopatsa mphamvu tsiku lililonse, ndi mafuta ambiri osachepera 75% ya zopatsa mphamvu tsiku lililonse ().

Kuletsa ma carbs kumayika thupi lanu mu ketosis, mkhalidwe wama metabolic momwe mumayambira kuwotcha mafuta m'malo mwamphamvu.

Izi zitha kubweretsa maubwino angapo azaumoyo, kuphatikiza kuonda, kuchepa kwa shuga m'magazi, komanso chiwopsezo chochepa cha khansa zina (,,).

Keto yoyera imakhala ndi zakudya zonse zopangidwa kuchokera kuzinthu zabwino, monga ng'ombe yodyetsedwa ndi udzu, mazira osasunthika, nsomba zam'nyanja zakutchire, maolivi, ndi masamba osakhuthala.

Zakudya zama carb apamwamba, kuphatikiza mbewu, mpunga, mbatata, buledi, buledi, pasitala, ndi zipatso zambiri, ndizoletsedwa kapena zoletsedwa.

Keto yoyera imathandizanso kuti muchepetse kudya, ngakhale atha kudyedwa pang'ono.

Keto yoyera imakamba za zakudya zamtundu wa keto, zomwe zimapangitsa kuti thupi lanu lizitentha mafuta ngati mafuta ake m'malo mwa ma carbs. Zakudya izi zimakhala ndi zakudya zonse, zosakonzedwa pang'ono zomwe zili ndi ma carbs ochepa koma mafuta ambiri.

Kodi keto yakuda ndi chiyani?

Ngakhale keto wonyansa akadali ndi mafuta ochepa komanso mafuta, chakudya chake nthawi zambiri sichikhala chopatsa thanzi.

Ngakhale mutha kupeza ketosis ndikusunga zina mwazakudya zopatsa keto pogwiritsa ntchito njirayi, mutha kuphonya zakudya zingapo zofunikira ndikuwonjezera chiopsezo cha matenda.

Muli zakudya zopangidwa

Keto wakuda amatchedwanso keto waulesi, chifukwa amalola zakudya zopangidwa bwino komanso zopakidwa.

Ndiwotchuka pakati pa anthu omwe akufuna kukwaniritsa ketosis osagwiritsa ntchito nthawi yambiri kukonzekera zakudya zoyera za keto.

Mwachitsanzo, wina yemwe ali ndi keto wonyansa atha kuyitanitsa nyama yankhumba iwiri yopanda ndalamayo m'malo modya nyama yodyetsedwa ndi udzu ndikupanga saladi wotsika kwambiri wovala mafuta ambiri.

Zakudya zakuda za keto nthawi zambiri zimakhala ndi sodium yambiri. Kwa anthu omwe amazindikira mchere, kudya kwambiri sodium kumalumikizidwa ndi kuthamanga kwa magazi komanso chiopsezo chowonjezeka cha matenda amtima (,).

Zakudya zosinthidwa zimakhalanso ndi zowonjezera zowonjezera komanso zochepa zama micronutrients zomwe thupi lanu limafunikira. Kuphatikiza apo, amathandizidwa ndi zovuta zingapo pazakudya, kuphatikiza kunenepa, matenda ashuga, kufa kwathunthu, ndi matenda amtima (,,).

Zowonjezera zina, kuphatikiza monosodium glutamate (MSG) ndi mafuta opatsirana, amalumikizidwa ndi zovuta monga khansa, kunenepa kwambiri, matenda amtima, ndi mtundu wachiwiri wa matenda ashuga (,,,).

Kuphatikiza apo, shuga wowonjezedwa wazakudya zambiri zomwe zakonzedwa akhoza kukulepheretsani kufikira ndi kusunga ketosis.

Atha kusowa micronutrients

Zakudya zakuda za keto zikusowa mavitamini ndi michere yomwe thupi lanu limafunikira.

Mukasankha zakudya zopakidwa m'malo mopatsa thanzi, zakudya zonse, mutha kukhala ndi michere yocheperako monga calcium, magnesium, zinc, folic acid, ndi mavitamini C, D, ndi K ().

Ngakhale michere iyi imatha kupezeka pazowonjezera, kafukufuku akuwonetsa kuti thupi lanu limagaya ndikuligwiritsa ntchito bwino pazakudya zonse (,).

Ngakhale zakudya zakuda za keto zitha kukhala zokopa kwa anthu omwe amakhala otanganidwa, zimalimbikitsa chakudya chomwe chimapangidwa kale ndipo zitha kuchepetsa kudya kwanu micronutrient.

Kodi pali kusiyana kotani?

Zakudya zodetsa komanso zoyera za keto zimasiyana kwambiri ndi chakudya.

Pomwe zakudya zoyera za keto zimayang'ana kwambiri mafuta, zopatsa thanzi, zakudya zonse - ndizokhazokha zomwe zimasinthidwa - mtundu wauve umaloleza zakudya zambiri zopakidwa.

Mwachitsanzo, anthu omwe amatsatira keto yoyera amadzaza masamba osakhuthala monga sipinachi, kale, broccoli, ndi katsitsumzukwa - pomwe iwo omwe ali ndi keto zonyansa amatha kudya veggies ochepa.

Keto wakuda amathandizanso kukhala wochuluka kwambiri mu sodium.

Nthawi zambiri, ndibwino kuti mupewe keto yakuda chifukwa chazovuta zomwe zimakhalapo kwakanthawi, monga chiwopsezo chowonjezeka cha matenda komanso kuperewera kwa michere.

Keto yoyera komanso yakuda imasiyanasiyana ndi chakudya. Keto yoyera imaphatikizaponso zakudya zathunthu, zopatsa thanzi, pomwe keto yakuda imakhala ndi zakudya zambiri zopangidwa zomwe zitha kukhala zopanda michere.

Zakudya zoti mudye pa keto yoyera

Keto yoyera imapatsa zakudya zosiyanasiyana zomwe zimakhala zosavuta kukonzekera ndikukwaniritsa zokhumba zanu tsiku lonse.

Nazi zitsanzo zochepa za zakudya zopatsa thanzi kudya:

• Mafuta okwera kwambiri: ng'ombe zodyetsedwa ndi udzu, ntchafu za nkhuku, nsomba, nsomba, nkhono, mazira, nyama yankhumba (pang'ono), yogurt yachi Greek yodzaza ndi tchizi
• Masamba ochepa a carb: kabichi, broccoli, katsitsumzukwa, zipatso za Brussels, sipinachi, kale, nyemba zobiriwira, tsabola, zukini, kolifulawa, ndi udzu winawake
• Magawo ochepa a zipatso: strawberries, blueberries, ndi mabulosi akuda
• Mafuta: mafuta odyetsedwa ndi udzu, ghee, mapeyala, mafuta a kokonati, mafuta a MCT, maolivi, mafuta a sesame, ndi mafuta a mtedza
• Mtedza, mtedza wa nutter, ndi mbewu: walnuts, pecans, amondi, ndi mtedza, komanso hemp, fulakesi, mpendadzuwa, chia, ndi nthanga
• Tchizi (moyenera): Cheddar, kirimu tchizi, Gouda, Swiss, tchizi wabuluu, ndi manchego
• Zakumwa: madzi, madzi owala, soda, tiyi wobiriwira, tiyi wakuda, khofi, mapuloteni amagwedezeka, njira zina za mkaka, madzi a masamba, ndi kombucha

Zakudya za Keto zimaphatikizapo masamba ochepa a carb, komanso mafuta ochulukirapo komanso mapuloteni, monga nsomba, mazira, ndi ma avocado.

Mfundo yofunika

Zakudya za keto ndi carb yotsika kwambiri, zakudya zamafuta ambiri zomwe zimakhudzana ndi maubwino angapo.

Ngakhale keto yoyera komanso yonyansa imatha kuthandizira thupi lanu kuwotcha mafuta m'malo mwa ma carbs amphamvu, zakudya zimasiyana mosiyanasiyana. Mtundu woyela umayang'ana pa chakudya chathunthu, chopatsa thanzi pomwe zoyipa zimalimbikitsa zinthu zosinthidwa.

Mwakutero, ndibwino kupewa keto yakuda. Keto yoyera imapatsa thupi lanu micronutrients yomwe imafunikira, ndikupangira chakudya chopatsa thanzi, chokwanira.