Kusala Kudya ndi Keto: Kodi Muyenera Kuphatikiza Zonsezi?

Zamkati

• Kodi kusala kwakanthawi ndi chiyani?
• Kodi keto ndi chiyani?
• Ubwino wochita zonsezi
• Mutha kuyendetsa njira yanu yopita ku ketosis
• Zingayambitse kuwonongeka kwamafuta ambiri
• Kodi muyenera kuwaphatikiza?
• Mfundo yofunika

Zakudya za keto ndi kusala kudya kwapakati ndi zina mwazotentha kwambiri pakadali pano.

Anthu ambiri ozindikira zaumoyo amagwiritsa ntchito njirazi kuti achepetse thupi ndikuwongolera zovuta zina.

Ngakhale onse ali ndi kafukufuku wokhazikika pothandizidwa ndi zomwe akuti ndi zabwino, anthu ambiri amakayikira ngati zili zotetezeka komanso zothandiza kuphatikiza zonsezi.

Nkhaniyi imafotokoza kusala kudya kwakanthawi ndi zakudya za keto ndikufotokozera ngati kuphatikiza izi ndi lingaliro labwino.

Kodi kusala kwakanthawi ndi chiyani?

Kusala kudya kosalekeza ndi njira yodyera yomwe imayenda pakati pa zoletsa zama kalori - kapena kusala - komanso kudya zakudya wamba munthawi inayake ().

Pali mitundu yambiri yazosala zapakatikati, kuphatikiza njira 5: 2, Zakudya Zankhondo ndi kusala masiku ena.

Mwinanso kusala kwakanthawi kotchuka ndi njira ya 16/8, yomwe imakhudza kudya nthawi yokwanira maola asanu ndi atatu musanasale 16.

Kusala kwakanthawi kumagwiritsidwa ntchito ngati njira yochepetsera thupi.

Komabe, kafukufuku adapeza kuti atha kupindulitsa thanzi m'njira zina zambiri.

Mwachitsanzo, kusala kwakanthawi kwawonetsedwa kuti kumachepetsa kutupa ndikusintha magwiridwe antchito aubongo komanso kuwongolera shuga (,,).

Kusala kwakanthawi ndi njira yodyera yomwe imasinthasintha pakati pa kusala kudya ndi kudya koyenera. Njira zodziwika bwino zimaphatikizapo njira 5: 2 ndi 16/8.

Kodi keto ndi chiyani?

Zakudya za ketogenic (keto) ndizodya, zonenepetsa kwambiri.

Carbs nthawi zambiri amachepetsedwa kukhala magalamu 20 mpaka 50 patsiku, zomwe zimapangitsa thupi lanu kudalira mafuta m'malo mwa shuga kuti mupeze mphamvu yake yayikulu ().

Pazakudya zamagetsi zotchedwa ketosis, thupi lanu limaphwanya mafuta ndikupanga zinthu zotchedwa ketoni zomwe zimagwiritsa ntchito ngati mafuta ().

Zakudya izi ndi njira yothanirana ndi mapaundi, koma zilinso ndi maubwino enanso angapo.

Zakudya za keto zakhala zikugwiritsidwa ntchito pafupifupi zaka zana kuchiza khunyu komanso zimawonetsa lonjezo la zovuta zina zamitsempha ().

Mwachitsanzo, zakudya za keto zimatha kusintha zizindikiritso zamaganizidwe mwa anthu omwe ali ndi matenda a Alzheimer's ().

Kuphatikiza apo, imachepetsa shuga m'magazi, imapangitsa kuti insulini isamayende bwino komanso amachepetsa matenda a mtima ngati milingo ya triglyceride (,).

Zakudya za ketogenic ndizochepa kwambiri, zakudya zamafuta ambiri zomwe zimalumikizidwa ndi phindu laumoyo, monga kuchepa thupi komanso kuwongolera shuga.

Ubwino wochita zonsezi

Ngati mungadye zakudya za ketogenic kwinaku mukusala pang'ono kudya, zitha kukupatsaninso zotsatirazi.

Mutha kuyendetsa njira yanu yopita ku ketosis

Kusala kudya kosalekeza kungathandize thupi lanu kuti lifike ketosis mwachangu kuposa keto zakudya zokha.

Izi ndichifukwa choti thupi lanu, posala kudya, limasunga mphamvu zake posintha mafuta ake kuchokera ku carbs kupita ku mafuta - chiyembekezo chenicheni cha zakudya za keto ().

Pakusala, ma insulin komanso malo ogulitsira a glycogen amachepa, ndikupangitsa kuti thupi lanu liyambe kuyatsa mafuta kuti akhale mafuta ().

Kwa aliyense amene akuvutika kuti afike ketosis akadya zakudya za keto, kuwonjezera kusala kwakanthawi kungayambitse njira yanu.

Zingayambitse kuwonongeka kwamafuta ambiri

Kuphatikiza zakudya ndi kusala kudya kungakuthandizeni kuwotcha mafuta kuposa zakudya zokha.

Chifukwa kusala kwakanthawi kumathandizira kagayidwe kake polimbikitsa kutentha kwa thupi, kapena kutentha, thupi lanu limatha kuyamba kugulitsa mafuta osakhazikika ().

Kafukufuku wowerengeka akuwonetsa kuti kusala kwakanthawi kumatha kupatsira mwamphamvu komanso mosamala mafuta owonjezera amthupi.

Pakafukufuku wamasabata asanu ndi atatu mwa amuna 34 ophunzitsidwa kukana, iwo omwe amachita njira ya 16/8 ya kusala kwapakatikati adataya pafupifupi 14% yamafuta amthupi ambiri kuposa omwe amatsata chizolowezi chodya ().

Mofananamo, kuwunika kwa kafukufuku 28 kudanenanso kuti anthu omwe amagwiritsa ntchito kusala kudya kwakanthawi amataya mafuta olemera makilogalamu 7.3 kuposa omwe amatsata zakudya zochepa kwambiri ().

Kuphatikiza apo, kusala kwakanthawi kungasunge minofu pakuchepetsa komanso kuwonjezera mphamvu zamagetsi, zomwe zitha kukhala zothandiza kwa keto dieters omwe akufuna kukonza masewera olimbitsa thupi ndikutsitsa mafuta amthupi (,).

Kuphatikiza apo, kafukufuku akuwonetsa kuti kusala kwakanthawi kungachepetse njala ndikulimbikitsa kukhutira, komwe kumatha kuthandizira kuchepa thupi ().

Kuphatikiza kusala kwakanthawi ndi chakudya cha keto kungakuthandizeni kuti mufike ketosis mwachangu ndikuponya mafuta amthupi ambiri kuposa keto zakudya zokha.

Kodi muyenera kuwaphatikiza?

Kuphatikiza zakudya za ketogenic ndi kusala kwakanthawi ndizotheka kwa anthu ambiri.

Komabe, amayi apakati kapena oyamwitsa komanso omwe ali ndi mbiri yodyedwa mosayenera ayenera kupewa kusala kudya kwakanthawi.

Anthu omwe ali ndi matenda ena, monga matenda ashuga kapena matenda amtima, ayenera kufunsa dokotala asanayese kusala kudya kwakanthawi pa keto.

Ngakhale anthu ena atha kuwona kuti kuphatikiza zomwe akuchita ndikothandiza, ndikofunikira kudziwa kuti sizingagwire ntchito kwa aliyense.

Anthu ena atha kuwona kuti kusala kudya keto kumakhala kovuta kwambiri, kapena amatha kukumana ndi zovuta, monga kudya kwambiri masiku osasala, kukwiya komanso kutopa ().

Kumbukirani kuti kusala kwakanthawi sikofunikira kuti mufikire ketosis, ngakhale itha kugwiritsidwa ntchito ngati chida chochitira izi mwachangu.

Kungotsatira zakudya zabwino zokhazokha za keto ndikokwanira kwa aliyense amene akufuna kukhala ndi thanzi labwino pochepetsa ma carbs.

Ngakhale kusala kudya kwakanthawi kosiyanasiyana komanso kudya ma ketogenic kumathandizirana, sikofunikira kuphatikiza zonse ziwiri. Kutengera zolinga zanu zathanzi, mutha kusankha chimodzi.

Mfundo yofunika

Kuphatikiza zakudya za keto ndi kusala kwakanthawi kungakuthandizeni kufikira ketosis mwachangu kuposa keto zakudya zokha. Zingathenso kutaya mafuta ambiri.

Komabe, ngakhale njirayi itha kudabwitsa ena, sikoyenera kusakaniza zonse ziwiri, ndipo anthu ena ayenera kupewa kuphatikiza izi.

Mwalandiridwa kuti muyesere ndikuwona ngati kuphatikiza - kapena kachitidwe kamodzi palokha - kukuyenderani bwino.Koma monga momwe zimasinthira kusintha kwa moyo, ndikofunikira kuti muyambe mwalankhula ndi omwe amakuthandizani pa zaumoyo.