Momwe Mungachokere Motetezeka komanso Mwachangu pa Zakudya za Keto

Zamkati

• N 'chifukwa Chiyani Anthu Amasiya Keto?
• Momwe Mungachokere Keto Njira Yoyenera
• Zomwe Muyenera Kuyembekezera Mukayimitsa Keto
• Onaninso za

Chifukwa chake mudayesa zakudya za ketogenic, über-carb wodziwika bwino, mafuta omwe amadya kwambiri. Poyang'ana kwambiri zakudya zamafuta (ma avocado onse!), Zakudya zamtunduwu zimaika thupi lanu mu ketosis, pogwiritsa ntchito mafuta ngati mphamvu m'malo mwa ma carbs. Kwa anthu ambiri, kusinthana kumeneku kumapangitsa kuti muchepetse kunenepa, koma ambiri satero (kapena sayenera) kutsatira chakudya cha keto nthawi yayitali pokhapokha atakhala nacho chifukwa chazachipatala. Ichi ndichifukwa chake, kuphatikiza momwe mungachokere keto mosamala ngati mukuganiza kutero.

N 'chifukwa Chiyani Anthu Amasiya Keto?

“Nthawi zambiri moyo umafika povuta,” akutero Shoshana Pritzker, RD. Kwa anthu ambiri, mutha kukhala ndi keto nthawi yayitali bwanji koma mutha kunena kuti "ayi" kwa munchies ndi zakumwa zomwe amakonda, akuwonjezera. Nthawi zina, mumangofuna kuti mumasuke ndikudya ma carb osinthidwa, sichoncho?

Kuphatikiza apo, pakhoza kukhala zovuta zazaumoyo zomwe mungaganizire. "Sitikutsimikiza kuti ndi mavuto amtundu wanji azaumoyo omwe angabwere chifukwa cha ketosis (kutanthauza, zaka ndi zaka) ngati zilipo," akutero Pritzker. Ndipo si zokhazo. "Chifukwa chimodzi chomwe munthu angafunire kusiya kuyamwa keto ndikuti mapiritsi ake akukulirakulira," atero a Haley Hughes, RD "Ngati munthu yemwe ali pachiwopsezo chachikulu cha matenda amtima amadya mafuta ochulukirapo komanso magwero a cholesterol pomwe akudya kuchepa kwa michere kuchokera ku mbewu zonse, nyemba, zipatso, ndi ndiwo zamasamba, amatha kuwona kuchuluka kwa mafuta m'thupi. " Palinso zovuta zina kwa iwo omwe ali ndi matenda a shuga a mtundu woyamba komanso anthu omwe amatenga insulin, omwe sangakhale oyenera kudya keto kwakanthawi, akutero. (Zogwirizana: Zathanzi Koma Zakudya Zapamwamba Kwambiri Zomwe Simungakhale Nazo Pazakudya za Keto)

Pomaliza, chifukwa chotsikira keto chikhoza kukhala chophweka ngati kufikira cholinga chanu-kuchepa, magwiridwe antchito, kapena zina-ndikukhala okonzeka kubwerera ku ma carbs. Mosasamala kanthu chifukwa chomwe mukufuna kusiya kutsatira malangizo a keto, pali zinthu zina zofunika zomwe muyenera kudziwa pasadakhale.

Momwe Mungachokere Keto Njira Yoyenera

Zachisoni, kudabwitsa makina anu pogwetsa magawo angapo a pizza *osati* njira yoyenera yochotsera keto. M'malo mwake, muyenera kuchita ntchito yokonzekera pang'ono.

Khalani ndi dongosolo. "Limodzi mwavuto lalikulu kwambiri pakudya zakudya zonse (kaya keto kapena zakudya zina) ndikuti mukasiya, mumatani kenako?" akuti Pritzker. "Anthu ambiri amangobwerera momwe adadyera kale, zomwe sizinali kuwathandiza kale, ndiye zingagwire bwanji ntchito tsopano?" Izi ndizowona makamaka ngati mupitiliza keto pazochepetsa thupi. "Kupambana kwanu ndiko kukhala ndi dongosolo la zomwe mudzadya komanso momwe mungayambitsire kuphatikiziranso ma carbs muzakudya zanu." Ngati simukutsimikiza zolinga zanu panopa kapena mmene mungakwaniritsire zolingazo ndi zakudya zanu, funsani katswiri wa zakudya. (BTW, ichi ndichifukwa chake anti-zakudya ndi zakudya zabwino kwambiri zomwe mungakhalepo.)

Dziwani kukula kwa magawo. "Mofanana ndi zakudya zilizonse zolimba, kusintha momwe mumadyera kumatha kukhala kovuta," akutero Keri Glassman, R.D., C.D.N., woyambitsa wa Nutritious Life. "Mutatha kuletsa ma carbs anu kwa nthawi yayitali, mumatha kuwawonjezera mukangodzilola kukhala nawo." Nthawi zoyambirira zomwe mumadya carbs post-keto, yang'anani kuti muwone kukula kwake ndikumamatira.

Yambani ndi ma carbs osakonzedwa. M'malo molunjika pasitala, ma donuts, ndi makeke, pitani ku carbs yomwe mumabzala mukangotaya keto. "Ndingabwezeretsere mbewu zonse, nyemba, nyemba, zipatso, ndiwo zamasamba zosagundana koyamba motsutsana ndi zakudya zopangidwa ndi zakumwa ndi zakumwa zotsekemera ndi shuga," akutero Hughes.

Pitani pang'onopang'ono. "Yesetsani kuyambitsa carbs pang'onopang'ono komanso pang'onopang'ono," akulangiza Pritzker. Izi zidzakuthandizani kupewa GI iliyonse. kuvutika (kuganiza: kudzimbidwa) komwe kumatha kubwereranso ndikubwezeretsanso ma carbs. "Yambani ndikuwonjezera ma carbs pa chakudya chimodzi patsiku. Yesani izi kwa milungu ingapo ndikuwona momwe thupi lanu limayankhira. Ngati zinthu zikuyenda bwino, onjezerani ma carbs pachakudya china kapena chotupitsa." Pitirizani kuwonjezera carbs chakudya chimodzi kapena chotupitsa panthawi mpaka mutakhala omasuka kuzidya tsiku lonse.

Zomwe Muyenera Kuyembekezera Mukayimitsa Keto

Ngakhale mutachita zonse molondola, pali zovuta zina - zabwino komanso zoyipa - muyenera kusamala mukasiya kudya ketogenic.

Mutha kukhala ndi kusinthasintha kwa shuga wamagazi. "Ndizovuta kuneneratu momwe wina adzachitire akachoka pachakudya cha keto," akutero a Edwina Clark, R.D., C.S.S.D., wamkulu wazakudya ndi thanzi ku Yummly. "Ena amatha kukhala ndi zovuta zochepa, pomwe ena atha kuwona kuti zotumphukira zamagulu awo m'magazi kenako zimawonongeka atadya koyamba pang'ono." Shuga wamagazi wodzigudubuza amatha kuyambitsa mavuto, kusintha kwa malingaliro, kusakhazikika, komanso kutopa, chifukwa chake funsani dokotala ngati mukukumana ndi izi.

Mutha kunenepa. (Koma musataye mtima.) Inunso simungatero! "Kusinthasintha kwa thupi kumakhala kotheka nthawi zonse, koma kulemera kudzadalira zinthu zambiri, kuphatikizapo momwe thupi lanu limagwiritsira ntchito carbs, zakudya zanu zonse, masewera olimbitsa thupi, ndi zina," adatero Glassman.

Zimatengeranso nthawi yomwe mwakhala pa keto. Pritzker akuti: "Chuma chambiri chomwe chimatayika podula carbs ndimalemera amadzi poyamba." "Mukabwezeretsanso ma carbs mumayambitsanso madzi owonjezera; ndi gramu iliyonse ya carb, mumapeza magalamu a 4 a madzi. Izi zingakupangitseni kumva kuti mwapeza kulemera kwa tani mofulumira, ngakhale kuti zambiri zimakhala zosungira madzi." Mtundu wonenepa wamadziwu umagwira ntchito kwa aliyense amene akuchokera ku keto, koma iwo omwe akhala nawo kwakanthawi kochepa ndikuchepa pang'ono pakudya akhoza kuzindikira izi. (Zokhudzana: Zifukwa 6 Zosayembekezereka Zowonjezera Kunenepa Kwa Zima)

Kutupa kumatha kuchitika. Koma ndi kwakanthawi. "Nkhani yofala kwambiri yomwe anthu amachita nayo ndikumangika ndi matumbo chifukwa chakubwezeretsanso zakudya zopangira ulusi," atero a Taylor Engelke, R.D.N. Ngakhale zakudya monga nyemba ndi buledi wophukira ndizabwino kwa inu, thupi lanu lingafunike kuzolowera kugayanso. Mutha kuyembekezera kuti izi zitha m'masiku ochepa mpaka masabata angapo.

Mutha kukhala ndi mphamvu zambiri. "Anthu atha kukhala kuti awonjezerapo mphamvu atawonjezeranso chakudya m'zakudya zawo popeza glucose (yomwe imapezeka mu carbs) ndiye gwero lalikulu la mafuta m'thupi lanu," akutero Hughes. Muthanso kuwona magwiridwe antchito abwino mu HIIT yolimbitsa thupi komanso maphunziro opirira. Kuphatikiza apo, mutha kumva bwino m'maganizo, popeza ubongo umagwiritsanso ntchito glucose kuti igwire ntchito. "Anthu ambiri akuti amakumbukira bwino kwambiri ndipo amadzimva kuti ndi" opanda pake "chifukwa chokhala ndi chidwi kapena kugwira ntchito," akutero Engelke. (Zogwirizana: Zinthu 8 Zomwe Muyenera Kudziwa Zokhudza Kuchita Zakudya za Keto)

Mutha kumva njala. "Kuphatikizika kwamafuta ambiri komanso mapuloteni ocheperako a keto zakudya kumapangitsa kukhala kokhutitsa," akutero Glassman. Ichi ndichifukwa chake anthu ambiri amakhala ndi chilakolako choponderezedwa pamene akuyesera keto. "N'kutheka kuti mumatha kumva njala mukatha kudya chifukwa amayamba kukhala ndi mafuta ochepa komanso ma carbs ambiri, omwe amakonda kudya mofulumira," akuwonjezera. Pofuna kuthana ndi izi ndikusintha kusintha kwanu, Clark akuwonetsa kuti mulumikize ma carbs okhala ndi mapuloteni komanso mafuta. "Izi zitha kuthandiza kuchepetsa kugaya chakudya, kukulitsa kukhuta, ndikuchepetsa ma spikes ndi kuwonongeka kwa magazi mukamayambitsanso chakudya."

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