Zomwe Muyenera Kudziwa Zokhudza Keto Mukakhala Ndi Pathupi (kapena Kuyesera Kukhala Ndi Mimba)

Zamkati

• Kodi keto ndi chiyani?
• Kuopsa kwa amayi apakati: Kuperewera kwa michere
• Kuopsa kwa amayi apakati: Mafuta okhuta
• Zotsatira zoyipa zofunika kuziganizira
• Kodi kafukufukuyu akuti chiyani?
• Ubwino wopeza zakudya za keto
• Keto ndi matenda ashuga obereka
• Keto ndi chonde
• Kutenga

Keto - yochepa ya ketogenic - zakudya (KD) ndi njira yazakudya yomwe yakhala ikulengezedwa kuti ndi "chakudya chodabwitsa" komanso monga njira yodyera yathanzi, chabwino, pafupifupi chilichonse.

Palibe kukayika kuti anthu ambiri aku America - ngakhale amayi apakati - mwina amafunika kudya ma carbs ochepa komanso shuga wochepa. Koma mwina mungadabwe ngati zakudya za keto - zomwe ndi mafuta ambiri, chakudya chotsika kwambiri cha carb - ndizotetezeka panthawi yapakati.

Tikudziwa kuti mukuyesera kukhala wathanzi pamene "mukudya awiri" (ngakhale musachite izi kwenikweni). Kudos kwa inu! Koma kodi mimba ndi nthawi yoyenera kukhala pa zakudya za keto - kapena zilizonse Zakudya zabwino, pankhani imeneyi?

Mukunena zowona kuti mukayikire izi: Kudya chakudya choyenera ndikofunikira kwambiri mukakhala ndi pakati. Thupi lanu lomwe likukula komanso mwana amafunikira zakudya zosiyanasiyana zokhala ngati mafuta ndi zomangira.

Tiyeni tiwone bwino keto ndi mimba.

Kodi keto ndi chiyani?

Pazakudya za keto, mumaloledwa nyama ndi mafuta ambiri, koma osachepera 50 magalamu (g) ​​a carbs patsiku - ndi pafupifupi bagel imodzi kapena nthochi ziwiri mumaola 24!

Chakudyacho chimakhalanso ndi mafuta okwanira modabwitsa. Izi zikutanthauza kuti mu keto 2,000 tsiku lililonse, chakudya chilichonse chitha kukhala ndi:

• 165 g mafuta
• 40 g chakudya
• 75 g mapuloteni

Lingaliro lakudya kwa keto ndikuti kupeza ma calories ambiri kuchokera ku mafuta omwe amalumpha mafuta akuthupi. (Zakudya zamadzimadzi ndizosavuta kuti thupi lizigwiritsa ntchito ngati mafuta. Mukamadya ma carbs ambiri, amagwiritsidwa ntchito ngati mphamvu poyamba.)

Zakudya za keto zikuyenera kuthandizira kusintha thupi lanu kuchoka pama carbs oyaka kupita ku mafuta owotchera mphamvu. Dzikoli limatchedwa ketosis. Kuwotcha mafuta ochulukirapo amphamvu kumatha kukuthandizani kuti muchepetse kunenepa - posachedwa. Zosavuta, chabwino?

Kuopsa kwa amayi apakati: Kuperewera kwa michere

Kufikira malo owotcha mafuta (ketosis) sikophweka momwe zimamvekera. Ngakhale simuli ndi pakati, zingakhale zovuta kutsatira keto zakudya moyenera, kapena kudziwa ngati muli mu ketosis.

Ma carbs ndi no-no mu chakudya ichi - kuphatikiza zipatso ndi masamba ambiri, omwe ali ndi shuga wachilengedwe. Kudya zochulukirapo kumatha kukupatsani ma carbs ambiri kuposa momwe keto amalola. Chikho chimodzi cha broccoli chimakhala ndi 6 g carbs, mwachitsanzo.

Koma amayi apakati amafunikira zipatso ndi ndiwo zamasamba zonyezimira - mavitamini, chitsulo, ndi mafuta - kuti athandize mwana wawo wokula. Masamba amakhalanso ndi CHIKWANGWANI - chomwe chimadziwika kuti ndi chosowa mukakhala pa keto - chomwe chingathandize pakudzimbidwa ndi pakati.

M'malo mwake, akatswiri ena azakudya amalimbikitsa izi aliyense pa keto zakudya ayenera kumwa zowonjezera.

Ngati mukudya keto mutha kukhala ndi magawo ochepa a:

• magnesium
• Mavitamini B
• vitamini A
• vitamini C
• vitamini D
• vitamini E

Vitamini wosabereka - wofunikira panthawi yapakati - amapereka zowonjezera zowonjezera. Koma ndibwino kuti mutenge mavitamini ndi mchere mu zakudya, nanunso. Mukakhala ndi pakati mumafunikira mayeza ochulukirapo pamene inu ndi mwana wanu mumakula msanga.

Kusapeza mavitamini ndi michere yokwanira kumatha kubweretsa zovuta pakukula ndi kukula kwa mwana wanu. Zakudya zofunikira kwa mwana wanu ndi izi:

• vitamini D ya mafupa ndi mano athanzi
• vitamini E ya minofu ndi magazi athanzi
• vitamini B-12 wa msana wathanzi ndi mitsempha
• folic acid ya msana wathanzi (komanso kupewa matenda a neural tube m'mwana wotchedwa spina bifida)

Kuopsa kwa amayi apakati: Mafuta okhuta

Mapuloteni ndi gawo la zakudya za keto, koma zakudya zambiri za keto sizimasiyana pakati pa mapuloteni athanzi, owonda ndi mitundu yomwe ili ndi mafuta ochulukirapo monga ng'ombe ndi nkhumba. M'malo mwake, popeza mafuta amalimbikitsidwa kwambiri, chakudyacho chitha kupangitsa anthu kudya nyama yopanda thanzi - komanso mafuta, batala, ndi mafuta anyama.

Osalakwitsa: Mafuta athanzi ndiofunikira kwa mwana wanu wokula. Koma mafuta okhutira kwambiri atha kuyambitsa mavuto azaumoyo monga cholesterol yambiri, yomwe imasokoneza mtima wanu motero mimba yanu.

Zakudya za keto sizikulepheretsani kudya nyama ya sangweji yosakidwa ngati agalu otentha, nyama yankhumba, soseji, ndi salami. Zakudyazi zawonjezera mankhwala ndi mitundu yomwe singakhale yathanzi kwa mwana wanu wokula, kapena thupi lanu.

Zotsatira zoyipa zofunika kuziganizira

Kwa anthu ena, zakudya za keto zimayambitsa zovuta zina zambiri mwakuti zimakhala ndi dzina. "Keto chimfine" chimakhala ndi zovuta monga:

• kutopa
• chizungulire
• nseru
• kusanza
• kusowa kwa madzi m'thupi
• kuphulika
• kupweteka m'mimba
• kuthamanga
• kudzimbidwa
• kutsegula m'mimba
• cholesterol yambiri
• kupweteka mutu
• kununkha m'kamwa
• kukokana kwa minofu

Mimba imabwera ndi zovuta zake (zachilendo), zomwe zimatha kukhala ndi nseru, kusanza, kutopa, mphuno yodzaza, ndi zopweteka. Simukuyenera kuwonjezera chimfine cha keto kapena zovuta pamimba pa izi!

Kodi kafukufukuyu akuti chiyani?

Kawirikawiri samaonedwa ngati amakhalidwe abwino kugwiritsa ntchito amayi apakati ngati maphunziro pamaphunziro azachipatala chifukwa chowopsa. Chifukwa chake kafukufuku wazamankhwala pa zakudya za keto nthawi yapakati adachitidwa makamaka pa nyama monga mbewa.

Chimodzi mwazomwe zidawonetsa kuti mbewa zapakati zomwe zidadyetsedwa keto zidabereka mbewa zomwe zimakhala ndi mtima wokulirapo komanso ubongo wocheperako kuposa momwe zimakhalira.

Zinapezeka kuti mbewa zapakati pa zakudya za keto zinali ndi ana omwe anali ndi chiopsezo chachikulu chokhala ndi nkhawa komanso kukhumudwa atakhala mbewa zazikulu.

Ubwino wopeza zakudya za keto

Anthu si mbewa (momveka bwino), ndipo sizikudziwika ngati zakudya za keto zingakhudze amayi omwe ali ndi pakati komanso makanda awo.

Zakudya za keto zitha kukhala njira imodzi yothandizira anthu odwala khunyu. Matendawa amachititsa anthu nthawi zina kugwidwa. Ndipo kafukufuku wa 2017 adapeza kuti zakudya za keto zitha kuthandiza kuwongolera azimayi apakati omwe ali ndi khunyu.

Kafukufuku wamakalata nthawi zambiri amakhala ochepa - wokhala ndi m'modzi kapena awiri omwe atenga nawo mbali. Poterepa, ofufuzawo adatsata amayi awiri apakati omwe ali ndi khunyu. Zakudya za keto zidathandizira kuchiza matenda awo. Amayi onsewa anali ndi pakati, wathanzi komanso wobereka ana athanzi. Zotsatira zokhazokha za azimayi anali mavitamini otsika pang'ono ndikukweza mafuta m'thupi.

Uwu si umboni wokwanira wonena kuti chakudya cha keto ndichabwino kwa azimayi onse panthawi yapakati. Kafukufuku wowonjezera amafunikanso momwe zakudya za keto zimathandizira anthu omwe ali ndi khunyu komanso matenda ena.

Keto ndi matenda ashuga obereka

Gestational diabetes ndi mtundu wa matenda ashuga omwe azimayi amatha kutenga nthawi yapakati. Nthawi zambiri zimatha mwana wanu akangobadwa. Koma zitha kukulitsa mwayi wanu wopeza matenda amtundu wa 2 pambuyo pake.

Gestational shuga imatha kubweretsa chiopsezo kuti mwana wanu adzadwala matenda ashuga pambuyo pake. Dokotala wanu amakupatsani mayeso a shuga wamagazi pafupipafupi kuti muwonetsetse kuti mulibe matenda ashuga.

Kafukufuku wina, monga uyu wochokera ku 2014, akuwonetsa kuti keto zakudya zitha kuthandiza kapena kupewa mitundu ina ya matenda ashuga. Komabe, simuyenera kupita keto wathunthu kuti muchepetse chiopsezo cha matenda ashuga. Kudya chakudya chochepa cha carb chomwe chimakhala ndi mafuta ambiri athanzi, mapuloteni, fiber, zipatso zatsopano, ndi ndiwo zamasamba ndikubetcha kotetezeka mukakhala ndi pakati.

Ndikofunikanso kuti musunthe - kuchita masewera olimbitsa thupi mukatha kudya kumathandizanso kuchepetsa kuchuluka kwa shuga wamagazi mukakhala ndi pakati komanso mukakhala ndi pakati.

Keto ndi chonde

Zolemba ndi ma blogi ena amati zakudya za keto zitha kukuthandizani kuti mukhale ndi pakati. Izi zikuganiza kuti ndichifukwa kupita keto kumatha kuthandiza anthu ena kuchepetsa kulemera kwawo.

Ngati mwauzidwa ndi dokotala wanu kuti muyenera kuchepetsa thupi, kutero kungakuthandizeni kuti mukhale ndi mwayi wokhala ndi pakati. Komabe, palibe umboni wachipatala womwe ukuwonetsa kuti zakudya za keto zitha kulimbikitsa chonde.

Ndipo ngati mukuyesera kutenga pakati, zakudya za keto zitha kuchepetsako zinthu. Mavitamini ndi michere ingathandize kuti abambo ndi amai akhale achonde. Kukhala ndi chakudya cha keto kumatha kutsitsa michere yomwe imafunikira kubala. Malinga ndi kafukufuku wamankhwala, awa ndi awa:

• vitamini B-6
• vitamini C
• vitamini D
• vitamini E
• wachinyamata
• ayodini
• selenium
• chitsulo
• DHA

Kutenga

Kudya chakudya chopatsa thanzi ndi zipatso, ndiwo zamasamba, mbewu zonse, ndi mafuta athanzi ndi zomanga thupi ndizofunikira kwambiri panthawi yapakati. Zakudya za keto sizingakhale zabwino mukakhala ndi pakati chifukwa zimatha kukulepheretsani kudya zakudya zowonjezera zowonjezera. Izi zimaphatikizapo zipatso, ndiwo zamasamba, zouma komanso zophika.

Kafufuzidwe kena kofunikira, ndipo maphunziro atsopano angasinthe malingaliro azachipatala pa keto ali ndi pakati. Mosasamala kanthu, timalimbikitsa kuti mufufuze ndi dokotala kapena wazakudya musanayambitse mtundu uliwonse wazakudya kaya mukukonzekera kapena mukuyembekezera mwana kapena ayi - koma makamaka mukakhala ndi pakati.

Lamulo labwino la chala chachikulu ndikudya utawaleza - inde, izi zitha kuphatikizaponso nkhaka ndi ayisikilimu wa Neapolitan (pang'ono pang'ono) zikhumbo zikafuna.