Ketotarian Ndiwo Zakudya Zamtundu Wambiri, Zomera Zomwe Zimakupangitseni Kuganizira Kupita Keto

Zamkati

• Kodi zakudya za Ketotarian ndi ziti?
• Kodi mumatsatira bwanji zakudya zama Ketotarian?
• Kodi Ketotarian ndi yosiyana ndi zakudya za keto zokha?
• Ndani ayenera kuyesa zakudya za Ketotarian?
• Onaninso za

Ngati mwalumphira pazakudya za keto, mumadziwa kale zakudya monga nyama, nkhuku, batala, mazira, ndi tchizi ndizofunika kwambiri. Chodziwika bwino ndi chakuti izi zonse ndi magwero a chakudya cha nyama. Posachedwa, komabe, kusintha kwatsopano pazakudya zamtundu uliwonse kwatulukira, ndipo ikuyitanitsa kupatula zonsezi. Izi zimabweretsa funso: Kodi mungatsatire zakudya zamasamba kapena zamasamba?

William Cole, dokotala wodziwika bwino, dokotala wa chiropractic, komanso wolemba bukuli Ketotarian: Ndondomeko (Yotsika Kwambiri) Yobzala Mafuta, Kukulitsa Mphamvu Zanu, Kuthetsa Zolakalaka Zanu, ndi Kutupa Kotsitsimula, ali ndi malingaliro ena pa Ketotarianism-kotero kuti iye adadziwikiratu.

Kodi zakudya za Ketotarian ndi ziti?

Zakudya za Ketotarian zimaphatikiza zabwino za zakudya zopangidwa kuchokera kuzomera ndi zomwe zimadya keto. "Zinabadwa chifukwa chodziwa zanga zaumoyo ndikuwona zovuta zomwe zimachitika chifukwa chodyera kapena kutsatira zakudya za ketogenic," akutero Cole.

Papepala, zikumveka ngati ukwati wangwiro monga wa Meghan ndi Harry: Chakudya cha ketogenic chimagwira ntchito ndikulumpha-kuyambitsa thupi lanu kuti liwotche mafuta m'malo mwa glucose (aka carbs) ngati mafuta ake oyamba, komanso kudya pazomera kwakhala kukukondwerera kalekale. chifukwa chothetsera kuchepa kwa matenda osachiritsika. Kuchepetsa thupi osapereka nsembe yathanzi komanso thanzi lanu? Zikumveka zabwino, chabwino?

Vuto limodzi lalikulu lomwe Cole amawona potsatira dongosolo wamba la keto ndikuti kudya nyama yambiri, mkaka wokhala ndi mafuta ambiri, ndi zinthu monga khofi wa batala kumatha kuwononga microbiome yanu. (Pano pali zovuta zina zakudya za keto.) Anthu ena sangathe kuononga nyama yochulukirapo (moni, mavuto am'matumbo), ndipo mafuta ochulukirapo kwambiri amatha kuyambitsa kutupa kwa anthu ena-kuwonekera ngati kutopa , chifunga muubongo, kapena kuvutika kuonda (hello, keto flu).

Kuchotsa zakudya zomwe zingakhale zovuta komanso kupita ku Ketotarian ndi njira "yoyera" yolowera ketosis, akutero. Cole ananenanso kuti simudzaphonya zabwino zilizonse zomwe zakudya za keto zimati zimakupatsani-zomwe zimalumikizidwa kwambiri ndi kuonda, ngakhale pali malingaliro ena olimba mtima omwe angachiritse vuto lililonse laumoyo.

Kodi mumatsatira bwanji zakudya zama Ketotarian?

Kutengera ndi moyo wanu, pali njira zitatu zoyera, zoyang'ana zomera zomwe mungatenge kuti muzitsatira zakudya za Ketotarian, akutero Cole. Vegan, njira yoletsedwa kwambiri, imalimbikitsidwa ndi mafuta a mapeyala, azitona, mafuta, mtedza, mbewu, ndi kokonati. Mitundu ya ndiwo zamasamba imawonjezera mazira omwe amakulira msipu ndi ghee; ndi pescatarian (yemwenso amamutcha "vegequarian," mawu osangalatsa kwambiri kunena), amalola nsomba zomwe zagwidwa kutchire komanso nsomba zatsopano. (PS Nazi zomwe muyenera kudziwa pazakudya za pescatarian wamba.)

"Imeneyi ndi njira yadyera," akutero Cole, akugwedezera mutu kuti asinthike. "Sizikunena za chiphunzitso chodyera kapena kunena kuti mulibe kanthu; ndikugwiritsa ntchito chakudya kuti mukhale osangalala." (Ndicho chifukwa chake zakudya zoletsa sizigwira ntchito.)

Ngati mukudabwa: Inde, mutha kupeza mafuta onse omwe mungafunike kuti mulowe mu ketosis (osachepera 65 peresenti ya zopatsa mphamvu) ndi mafuta obzala monga olive, avocado, ndi mafuta a coconut, Cole akuti.

Njira yodyera zakudya za Ketotarian: Chia pudding ndi mkaka wa amondi, mabulosi abulu, ndi mungu wa njuchi pachakudya cham'mawa; mbale ya pesto zoodle yokhala ndi mafuta a avocado ndi mbali ya "batala" yamasana; ndi albacore tuna saladi wokhala ndi manyumwa amphesa ndi saladi wammbali atavala ndi mafuta a avocado pachakudya. (Pano pali umboni wina wosonyeza kuti keto yochokera ku mbewu sikuyenera kukhala yotopetsa.)

Kodi Ketotarian ndi yosiyana ndi zakudya za keto zokha?

Chifukwa chachikulu chomwe Ketotarian amasiyanirana ndi zamasamba kapena zamasamba za keto wamba? "Ndi moyo wochuluka," akutero Cole, pozindikira kwakanthawi komanso kusinthasintha kwa malangizowo. Masabata asanu ndi atatu oyambilira, mukuyenera kutsatira dongosolo lokhazikitsidwa ndi mbeu (imodzi mwanjira zitatu pamwambapa) kupita ku T. Pambuyo pake, ndi nthawi yowunikiranso ndikusintha kuti igwire ntchito m'thupi lanu.

Apanso, Cole amapereka mwayi wosankha nokha. Kumbuyo kwa khomo limodzi, khalani ketosis nthawi yayitali (yomwe Cole amalangiza kwa iwo omwe ali ndi vuto la ubongo kapena insulin kukana); chitseko chachiwiri, tsatirani njira ya Ketotarian (kumene mumatsatira keto yochokera ku zomera kwa masiku anayi kapena asanu pa sabata, ndi kuchepetsa zakudya zanu-ganizirani: mbatata ndi nthochi-kwa masiku awiri kapena atatu); kapena khomo lachitatu, tsatirani zomwe amadzitcha kuti zakudya za ku Ketotarian za nyengo zina (kudya ketogenic m'nyengo yozizira, ndi zipatso zatsopano komanso zowuma nthawi yachilimwe).

Njira yokhayokha ndiyo njira yakudya yaku Ketotarian yomwe amalimbikitsa kwambiri chifukwa imapereka kusiyanasiyana komanso kusinthasintha. Mwanjira iyi, "pamene mukufuna kuti smoothie kapena zowotcha za mbatata, zikhale nazo; kenaka mubwerere ku ketosis tsiku lotsatira," akutero. Zindikirani, komabe, kuti luso lotha kulowa ndi kutuluka mu ketosis mwamsanga ndi chinthu chomwe muyenera kuphunzitsa thupi lanu kuti lichite, chifukwa chake newbie keto dieters (Ketotarian, kapena chikhalidwe) ayenera kuyembekezera masabata angapo asanasankhe carb cycling. (Zokhudzana: Buku Loyamba la Carb Cycling)

Ndani ayenera kuyesa zakudya za Ketotarian?

Ngati mwakhala mukufuna kuwona zomwe zakudya zonse za keto zimakonda koma kukhala moyo wosadya nyama (kapena sindimakonda lingaliro lakudya nyama zambiri), iyi ikhoza kukhala njira yanu. Kuphatikiza apo, okonda kudya kwambiri amakhala ndi keto ndikuchotsa kwake kwa michere yambiri yofunikira chifukwa choletsa masamba owuma ndi zipatso - vuto lomwe limathetsedwa potengera Ketotarian wa cyclical mukangodutsa masabata asanu ndi atatu.

Cole akulangiza kuti azipereka nthawi yogwira ntchito masabata asanu ndi atatu oyambirirawo, "kungoyesa ndikuwona momwe mukumvera," akutero. Pambuyo pa miyezi iwiriyi ndipo mwakhala mukusinthasintha kwa kagayidwe kachakudya (kutanthauza kuthekera kosintha pakati pa mafuta oyaka ndi shuga woyaka), pang'onopang'ono mutha kuyamba kuwonjezera mitundu yambiri yazipatso ndi ndiwo zamasamba, komanso nyama zathanzi monga nkhuku zodyetsedwa ndi udzu ndi nkhuku, ngati mukufuna - mukadali obzala mbewu nthawi zambiri. Popeza izi ndizomwe mukudya milungu isanu ndi itatu yolimbitsa thupi, izi sizimaganiziridwanso kuti keto-ish, koma zimangokhala kadyedwe koyenera, kamene kamakhala ndi zomera.

Ngati mukuganiza kale za keto ndipo mukufuna kuyesa, musawope kuyesa zakudya zosiyanasiyana zamasamba (Cole amalimbikitsa zopangira soya monga tempeh for protein), ndikusintha dongosolo lanu la chakudya cha Ketotarian molingana ndi thupi lanu lomwe. Ndipo kumbukirani: Kusiyana kwakukulu pakati pa kutsatira keto wosadya nyama kapena wosadyeratu zanyama zilizonse motsutsana ndi mapangidwe a Ketotarian ndikuti womalizirayo amatha kukhala okhazikika kwanthawi yayitali. "Anthu safuna malamulo owonjezera pakudya posachita izi," akutero Cole. "Ingodyetsani thupi lanu ndi zinthu zabwino ndikuwona momwe zikumvera."

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