Kodi Pali Kusiyana Kotani Pakati pa Keto Yoyera ndi Keto Yakuda?

Zamkati

• Momwe Keto Diet Imagwirira Ntchito
• Clean Keto vs. Dirty Keto-ndi Chifukwa Chake Ndikofunikira
• Idyani: Zakudya Zoyera za Keto
• Kutumpha: Zakudya Zakuda za Keto
• Zomwe Muyenera Kudziwa Musanayese Keto
• Onaninso za

Yep-batala, nyama yankhumba, ndi tchizi ndi zina mwazakudya zokhala ndi mafuta ambiri zomwe mungadye mukakhala pazakudya za keto, zomwe ndi chakudya chadziko pano. Zikumveka zabwino kwambiri kuti zisakhale zoona, sichoncho? (Jillian Michaels akuganiza choncho.)

Chabwino, zimakhala ngati. Kutembenuka, pali kulondola njira ndi a cholakwika njira yopangira zakudya za keto-zomwe akatswiri ayamba kuzitcha "zoyera" ndi "zakuda" keto. Nazi zomwe muyenera kudziwa.

Momwe Keto Diet Imagwirira Ntchito

Ngati mwatsopano pachakudya cha keto, nayi DL: Nthawi zambiri, thupi lanu limapeza mafuta ambiri kuchokera ku shuga (molekyulu ya shuga yomwe imapezeka m'makabohaidireti). Komabe, zakudya za keto ndizochepa kwambiri komanso zimakhala ndi mafuta ambiri-ndi 65 mpaka 75 peresenti ya kalori yanu yomwe mumadya, 20% kuchokera ku mapuloteni, ndi 5% kuchokera ku carbs-yomwe imatumiza thupi lanu ku ketosis, njira yomwe mafuta amawotchedwa kuti apange mphamvu osati glucose. (Zimatenga masiku angapo kudya kwambiri-low-carb kuti mulowe m'derali.)

"Zakudya za keto ndizodziwika kwambiri pakali pano chifukwa cha mbiri yake yowononga mafuta mwachangu," akutero Kim Perez, dokotala wopatsa thanzi wokhala ndi Kettlebell Kitchen. (Tangowonani momwe zakudya za keto zidasinthira thupi la Jen Widerstrom m'masiku 17 okha.)

Komabe, gwero mafuta omwe mumadya zilibe kanthu kuti mukuyesera kuonda pa keto zakudya-ngati mudakali mu ketosis, mwina "akugwirabe ntchito," akutero a Perez. Mwachitsanzo, bacon cheeseburger, ali ndi mafuta ambiri komanso mapuloteni komanso mafuta ochepa, motero samasokoneza thupi la ketosis. Izi zikutanthauza kuti mwaukadaulo Amakwanira magawo a keto zakudya, ndipo mutha kuwonda. (Ngakhale, pakadali pano, ndizodziwika bwino kuti ma burger si chakudya chathanzi.)

"Kafukufuku wapano satiuza zambiri zakukhalitsa kwakanthawi kodya zakudya zonenepetsa," akutero wolemba zamankhwala wovomerezeka ndi mphunzitsi wa Arivale a Jaclyn Shusterman, R.D.N., C.D., C.N.S.C. (Ngakhale kafukufuku woyamba akuwonetsa kuti zakudya za keto sizikhala zathanzi m'kupita kwanthawi.) "Chimodzi mwazinthu zofunika kukumbukira ngati mukutsatira keto ndikuti pali njira zathanzi komanso zopanda thanzi kutsatira izi ,” akutero.

"Kuchita keto the kulondola njira, muyenera kukhala nthawi zonse ndikuthandizira thanzi lanu, "akutero a Perez." Nthawi ina, mudzalipira zakudya zomwe mukudya. "Lowani: kusiyana pakati pa keto yoyera ndi yakuda.

Clean Keto vs. Dirty Keto-ndi Chifukwa Chake Ndikofunikira

Keto yoyera zili ngati chakudya choyera cha keto. Amayang'ana kwambiri chakudya chonse, chosagulitsidwa chomwe chili ndi ma fiber ambiri komanso sichikhala ndi ma carb net - koma chodzaza ndi zakudya zina monga avocado, masamba obiriwira, mafuta a coconut, ndi ghee, atero a Josh Ax, DNM, CNS, DC, omwe ali wakhala akugwiritsa ntchito chakudyacho kwa zaka 13, ndipo amatanthauza "keto wonyansa" m'buku lake Zakudya za Keto.

Keto yakudaKumbali inayi, ndikutsatira keto zakudya ndikutsatira malamulidwe ake osapeweratu zakudya zopanda thanzi. "Njira yaketo ya keto imaphatikizapo nyama zambiri, batala, nyama yankhumba, ndi zakudya zopangidwa kale / zopakidwa," akutero a Perez. Izi zimaphatikizaponso zinthu zomwe zimawoneka ngati zathanzi monga zomanga thupi zamapuloteni, zogwedezeka, ndi zakudya zina zomwe zimadzitama kuti zilibe shuga komanso mafuta ochepa. Zakudya izi sizimapangidwa ndi thanzi m'malingaliro, chifukwa, "zakudya zilizonse zikakhala zapamwamba, makampani amayesa kupanga ndalama mwa kupanga zakudya zosinthidwa [zomwe zikugwirizana ndi zakudya]," akutero a Perez. (Zogwirizana: Chifukwa Chimodzi Chakudya Chakudya Amada Keto Zakudya)

"Anthu akamadya zakudya, amakonda kuchita zinthu zosafunikira kapena kufunsa funso kuti: 'Ndipulumuke chiyani?'" Akutero nkhwangwa. "Tsiku lina ndidawona chinthu chotchedwa 'the ultimate keto recipe' pa intaneti, ndipo chinali kutenga tchizi wamba, ndikukazinga mu batala, ndikuyika nyama yankhumba pakati."

Monga woyimira nthawi yayitali pachakudya cha keto, adati kutchuka kwa keto yakuda ndikokhudza: "Sindikufuna kuti anthu azichita basi kutaya thupi; Ndikufuna kuti anthu achire, "akutero. "Kutsatira mfundo za zakudya za keto kuti mulowe mu ketosis kungakhale kuchiritsa m'njira zambiri." Kafukufuku wayang'ana maulalo omwe angakhalepo pakati pa kutsatira zakudya zokhwima za keto kuti athandize kusamalira polycystic ovary. matenda (PCOS), khunyu, ndi matenda ena a minyewa.

Ndipo, inde, muyenera kusamala, ngakhale mutataya thupi pazakudya "zonyansa" za keto.

"Maziko akuluakulu ochepetsa thupi ndi thanzi," akutero Perez. "Ngati muli ndi zotupa zilizonse, ngati matumbo anu ndi osakwanira, ngati mahomoni anu atuluka, ngati shuga lanu la magazi lathothoka - zonsezi zidzapangitsa kuti kuchepa thupi kukhale kovuta kwambiri ndikusungabe kuchepa kwake kumakhala kovuta kwambiri. "

Idyani: Zakudya Zoyera za Keto

Mafuta a monosaturated: Dr. Ax amalimbikitsa kuti musunge mafuta okhala ndi michere yambiri, monga mafuta amtundu umodzi monga ma avocado, mafuta a coconut, ghee, ndi batala wa nati. Shusterman akuti kuphika ndi mafuta a azitona, mafuta a avocado, kapena mafuta a mtedza kumapereka mafuta athanzi kuposa batala ngakhale onse ali okonda keto.

Zakudya zokhala ndi fiber zambiri: Masamba ambiri ali ndi fiber yambiri, zomwe zimapangitsa maukonde awo kukhala otsika kwambiri. “Zakudya monga broccoli, kolifulawa, kale, letesi ya ku romaine, ndi katsitsumzukwa ndi pafupifupi ulusi wamba, choncho mukhoza kudya zochuluka mmene mukufunira,” akulangiza motero Dr. Axe. Kuti muphatikize nyama yang'ombe ndi mafuta, kuphika mu batala, kuwathira mafuta a kokonati, kapena nthunzi ndikudya ndi guac kapena tahini. (Zokhudzana: Phunziroli Paza Carbs-ndi Fiber-Lidzakupangitsani Kuti Muganizirenso Zazakudya Zanu za Keto)

Kutsegula koyera: Imwani madzi ambiri, tiyi wazitsamba, ndi msuzi wobiriwira wamasamba, akutero nkhwangwa. Kutsekemera ndikofunikira mukayamba keto chifukwa mumadula shuga wambiri ndi sodium pazakudya zanu.

Idyani utawaleza: Mukapeza chakudya cha keto chomwe chingakuthandizeni, zingakhale zokopa kubwereza. Komabe, ndikofunikira kudya zokolola zamitundu yambiri kuti muwonetsetse kuti mukupeza mavitamini ndi michere yambiri, akutero a Perez. (Zambiri pa izi apa: Chifukwa Chake Muyenera Kudya Zovala Zamitundu Yonse)

Kutumpha: Zakudya Zakuda za Keto

Zakudya za keto zomwe zidakonzedweratu ndikukonzedwa kale: Chifukwa choti kulongedza zakudya zina zomwe zidakonzedwa komanso zokhwasula-khwasula zimadzitamandira kuti ndizokomera keto sizitanthauza kuti ndibwino kuzidya. "Zakudya zopangira zimadzazidwa ndi mankhwala ndipo zimatha kusokoneza m'matumbo mwanu komanso zimatha kukhudza ubongo wanu," akutero a Perez. Amatinso kupewa zakudya zopanda shuga, monga ma protein a chokoleti (omwe nthawi zambiri amatsekemera ndi zotsekemera). "Ndibwino kukhala ndi chidutswa cha chokoleti chakuda kwambiri ngati mukufuna chithandizo," akutero.

Mkaka wamafuta wathunthu: Kugwiritsa ntchito mkaka mwamphamvu kwambiri (monga: tchizi wamafuta wathunthu) kumatha kuyambitsa zakudya zomwe zili ndi mafuta ochulukirapo, zomwe zimaika anthu pachiwopsezo cha matenda amtima, atero a Shusterman. "Ngati zakudya zambiri zomwe mukusankha zimakonzedwa kwambiri kapena zodzazidwa ndi mafuta okhutira, mwina mukudya zakudya zopanda thanzi," akutero a Shusterman.

Zakudya zopangidwa ndi zofiira: Shusterman amalimbikitsanso kuchepetsa nyama zosakanizidwa komanso zofiira (monga soseji, nyama yankhumba, ndi ng'ombe) m'malo mochepetsa zochepa, monga nsomba ndi nkhuku. "Nsomba, monga nsomba, imapereka omega-3 fatty acids, mafuta ofunikira m'zakudya zathu, komanso gwero lalikulu la mapuloteni," akutero a Shusterman. Ngati mukufuna kudya nyama yofiira, nkhwangwa imalimbikitsa kugula nyama zodyetsedwa ndi udzu zokha. "Ng'ombe zikadyetsedwa dzinthu zimadzaza ndi mafuta a omega-6, zomwe ndizotupa," akutero. (Nazi zambiri za omega-3 ndi omega-6 fatty acids.)

Zomwe Muyenera Kudziwa Musanayese Keto

Ngakhale chakudya cha keto chikutamandidwa kwambiri ngati kutsutsidwa, mungafune kuganiza kawiri musanayese. Choyamba, a Shusterman akuti azimayi achangu atha kuwona kuti magwiridwe awo antchito ndi mphamvu zimavutika ndi chakudya chochepa kwambiri.

“N’zodziŵika bwino kuti ubongo umakonda kwambiri mphamvu ndi chakudya chamafuta, chomwe chimakhala chochepa kwambiri pazakudya za keto, motero anthu ena amamva chifunga kapena ayi,” akuchenjeza motero Shusterman. (Icho ndi chimodzi mwazinthu zochepa zazakudya za keto.)

Muyeneranso kusamala mukamaphatikiziranso ma carb muzochita zanu mukakhala keto. Shusterman akuti ena mwa makasitomala ake zimawavuta kuti abwerere ku zakudya zabwino atakhala keto. Ananenanso kuti kugwira ntchito ndi katswiri wodzilemba bwino zamankhwala kumathandizira kuti kusinthaku kukhale kopambana. (Onani: Momwe Mungatulutsire Zakudya za Keto Motetezedwa Ndi Bwino)

Perez akuti "kuyesera ndikofunikira," koma akugogomezera kufunikira kofufuza-osati kungoyesa zakudya chifukwa ndizabwino. "Ngati sichikugwirira ntchito, sichikugwiranso ntchito. Ndipo ngati ikugwira? Zabwino," akutero. "Aliyense ndi wosiyana kwambiri, choncho nthawi zina zimatengera kusewera."

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