Kodi Zakudya Zakudya Zingayambitse Kudzimbidwa?

Zamkati

• Chidule
• Chifukwa chiyani zakudya za keto zimayambitsa kudzimbidwa?
• Kusintha kwa ma carbs ochepa ndi mafuta ambiri
• Palibe fiber yokwanira
• Kudya zotsalira zazing'ono m'malo mwa ma fiber
• Momwe mungathandizire kudzimbidwa
• Momwe mungapewere kudzimbidwa pa zakudya za keto
• Tengera kwina

Chidule

Zakudya za ketogenic (kapena keto) zikupitilizabe kukhala chimodzi mwazomwe anthu amakonda kudya ku United States. Izi zili choncho chifukwa umboni wazachipatala umawonetsa kuti zingakuthandizeni kuti muchepetse thupi komanso kukhala ndi thanzi labwino.

Pochepetsa kwambiri chakudya ndikubwezeretsa ma carbs ndi zakudya zomwe zili ndi mafuta kapena mapuloteni ambiri, chakudyachi chimatha kuyika thupi lanu mu ketosis.

Mukakhala mu ketosis, thupi lanu limatentha mafuta m'malo mwa shuga (nthawi zambiri ochokera ku carbs) kuti mukhale ndi mphamvu.

Ngakhale keto zakudya zingakuthandizeni kuwotcha mafuta, pakhoza kukhalanso ndi zovuta. Zambiri mwazimenezi zimakhudzana ndi tsamba lanu la m'mimba (GI) potengera kusowa kwa ma carbs.

Chimodzi mwazotsatira zoyipa ndikudzimbidwa. Izi zikutanthauza kuti mumakhala ndi matumbo atatu kapena ochepa sabata iliyonse. Kudzimbidwa kungapangitsenso malo anu kukhala olimba komanso olimba, komanso ovuta kudutsa.

Ndiye, ndichifukwa chiyani izi zimachitika? Pemphani kuti mupeze zomwe zimayambitsa kudzimbidwa ndi zakudya za keto, ndi zomwe mungachite kuti mupewe.

Chifukwa chiyani zakudya za keto zimayambitsa kudzimbidwa?

Ngati zakudya za keto zikuyenera kukhala ndi thanzi labwino, nchiyani chimapangitsa kuti gI thirakiti lanu lithandizire kudya chakudya chamafuta ambiri? Izi ndi zina mwazifukwa zazikulu zomwe mungadzimbikire mukamatsata zakudya za keto:

Kusintha kwa ma carbs ochepa ndi mafuta ambiri

Matupi athu adapangidwa kuti agaye ma macronutrients atatu: carbs, mafuta, ndi protein. Ngakhale kudya ma carbs ochulukirapo sichikulimbikitsidwa ngati mukuyesera kuti muchepetse kunenepa, kuchepetsa kudya kwa carb kwanu mwachangu kumatha kuyika gawo lanu la GI kukhala lopanikizika.

Mukasinthira ku keto zakudya, thupi lanu limayenera kusintha kuchokera pakukumba katundu wambiri wama carbs kukumba mafuta ambiri. Zitha kutenga kanthawi kuti matumbo anu azolowere kuthyola mafuta ochulukirapo kuposa kale.

Palibe fiber yokwanira

Mukamatsata zakudya za keto, mumangodya magalamu 20 mpaka 50 a carbs tsiku lililonse. Izi ndizocheperako poyerekeza ndi malangizo azakudya, kutengera kalori ya 2,000.

Komanso, ma carbu athanzi monga zipatso ndi mbewu zonse zimakhala ndi ulusi. Mukamachepetsa zakudya izi, simukupezanso "zochuluka" mu zakudya zanu zomwe muyenera kuyendetsa matumbo anu pafupipafupi.

Kudya zotsalira zazing'ono m'malo mwa ma fiber

Ngakhale kuti pafupifupi 5% ya chakudya chomwe mumadya pa keto chimapangidwa ndi ma carbs, chofunikira ndikuwonetsetsa kuti mukudya mtundu woyenera. Khalani ndi thanzi labwino, chopatsa thanzi, chopatsa mphamvu kwambiri monga zipatso, ndiwo zamasamba, ndi mbewu zonse.

Ngati mumangodya ma carb fiber ochepa, monga mkate woyera, mpunga woyera, kapena zinthu zotsekemera, mwina simupeza fiber yomwe mukufunikira kuti musunthire chakudya kudzera mu tsamba lanu la GI.

Momwe mungathandizire kudzimbidwa

Kudzimbidwa kwa nthawi yayitali kumatha kubweretsa zovuta, kuphatikizapo ziboliboli za kumatako, zotupa m'mimba, komanso kupweteka m'mimba. Ndicho chifukwa chake simukufuna kuti zisamachitike kwa nthawi yayitali.

Ngati mwatsopano ku keto, mutha kupeza kuti kudzimbidwa kwanu kumangokhala masiku ochepa mpaka masabata angapo. Thupi lanu likamazolowera kugaya mafuta ambiri komanso ma carbs ochepa, kudzimbidwa kwanu kumatha kukhala bwino.

Ngati kudzimbidwa kukupitilirabe vuto, yesani imodzi mwazithandizo zapakhomo izi:

• Imwani madzi ambiri.
• Onjezerani zakudya zopatsa mphamvu pang'ono m'zakudya zanu, monga mbewu zonse, nyemba, ndi zipatso.
• Pitani koyenda mwachangu mukatha kudya.
• Yesani maphunziro amatumbo, njira yomwe mumadutsa nthawi yomweyo tsiku lililonse.

Ngati kudzimbidwa kwanu sikuli bwino pakatha milungu itatu, onetsetsani kuti mwapanga nthawi yoti mukalankhule ndi dokotala wanu. Amatha kugwira ntchito nanu kuti mupeze chithandizo chabwino kwambiri.

Ngakhale zotsitsimutsa zapaintaneti zitha kukuthandizani, onetsetsani kuti mumalankhula ndi adotolo musanatenge zowonjezera zowonjezera kapena zotsekemera. Zina mwazinthuzi ndizambiri zama carb, zomwe zitha kusokoneza kuyesayesa kwanu pakudya keto.

Momwe mungapewere kudzimbidwa pa zakudya za keto

Njira imodzi yomwe mungapewere kudzimbidwa ndiyo kuyambitsa keto zakudya pang'onopang'ono.

Mwachitsanzo, mutha kuyamba ndi kudya kwa carb tsiku lililonse kumapeto, mozungulira magalamu a 50, kenako ndikuchepetsa pang'onopang'ono chakudya chanu cha carb momwe makina anu am'mimba amasinthira.

Njirayi imatha kutenga nthawi yayitali kuti mufike ku ketosis. Koma mutha kukhala okhutira ndi zakudya ngati mulibe zovuta zina.

Njira ina yoletsa kudzimbidwa ndi zakudya za keto ndikuwonetsetsa kuti mafuta ndi mapuloteni omwe mumadya amachokera kuzakudya zonse. Kudya zakudya zambiri zosinthidwa ndi zakudya zachangu kumatha kuyika nkhawa yanu pa GI system.

Zakudya zopangidwa nthawi zambiri sizipereka zakudya zambiri. Komanso, amakhala opanda fiber, zomwe zimafunikira kuti matumbo anu azigwira ntchito bwino. Pomaliza, ndikofunikira kutsimikiza kuti mumamwa madzi okwanira.

Tengera kwina

Zakudya za keto zimatha kuyambitsa kudzimbidwa pomwe thupi lanu limazolowera kugaya ma carb ochepa komanso mafuta ambiri. Koma momwe thirakiti lanu la GI limasinthira ndi njirayi, mutha kupeza kuti imayamba kukhala yovuta.

Mukhozanso kuchepetsa chiopsezo cha kudzimbidwa mwa kudya zakudya zowonjezera, zowonjezera kuti muthandizire matumbo anu kuyenda.

Ngati kudzimbidwa kwanu sikukuchira, ngakhale mukuchiritsidwa kunyumba ndi chithandizo, itha kukhala nthawi yoti muwone dokotala wanu. Atha kulangiza mankhwala azachipatala kapena kusintha kwa zakudya kuti zithandizire kuti GI yanu ibwerere m'ntchito.