Kodi Mwamva za Keto Waulesi?

Zamkati

• Kodi "aulesi keto" ndi chiyani ndipo mumachita bwanji?
• Kodi keto waulesi ndi wathanzi?
• Waulesi Keto Vs. Akuda Keto
• Onaninso za

Chimodzi mwazomwe zimatsikira pakudya kwamafuta ochepa, otsika kwambiri a carb ketogenic ndi kuchuluka kwa ntchito yokonzekera komanso nthawi yomwe ingatenge. Ngati mudafuna kuyesa koma mukumva kuti mwathedwa nzeru ndi kufufuza kwakukulu, kupotoza kwatsopano kotchedwa keto waulesi-komanso mtundu wina wa zakudya za keto-ikhoza kukhala tikiti yanu.

Mukupanga kwa keto, mumangowerenga macro amodzi. Robert Santos-Prowse, RDN. Zakudya za Ketogenic Mediterranean ndipo Zakudya za Cyclical Ketogenic.

Kodi "aulesi keto" ndi chiyani ndipo mumachita bwanji?

Makamaka, malangizo anu otsogolera pa keto waulesi akudya zosakwana 20-30 magalamu a carbs patsiku. (Aliyense ali ndi malire osiyana thupi lake lisanalowe mu ketosis, ndipamene malo amabwera, atero a Santos-Prowse.)

Njira yochitira keto waulesi ndikutsitsa pulogalamu yotsata macro-tracking, monga MyFitnessPal, ndikutsata ma carbs anu-koma iwalani zamafuta, zomanga thupi, kapena zopatsa mphamvu. Zowona, ngati mukukakamira pamtundu wa 20-30-gram, mutha kutsata ma carbs anu m'mutu mwanu kapena pamapepala ngati mukufuna. (Zokhudzana: Zakudya 12 Zathanzi Zamafuta A Keto Aliyense Ayenera Kudya)

Kodi keto waulesi ndi wathanzi?

Ndipo ngakhale madotolo ambiri komanso akatswiri azakudya amadana ndi keto (kapena mtundu wa zakudya za keto), a Susan Wolver, MD, pulofesa wothandizana nawo wazamankhwala ku Virginia Commonwealth University yemwe adavomerezedwa ndi mankhwala onenepa kwambiri, amalimbikitsa "aulesi "mtundu wa keto kwa odwala ake onse ochepetsa thupi.

Dr. Wolver anati: “Njira yabwino kwambiri yodyera ndiyo dongosolo limene [mudzatha] kutsatira. Mwakutero, akuganiza kuti zakudya zanthawi zonse za ketogenic ndi "ntchito yambiri yomwe mwina ndiyosafunikira." Ngati mukuchepetsa ma carbs anu, mudzakhala mu ketosis, akutero.

Zikumveka zomveka komanso zomveka, eti? Osatinso kuda nkhawa kuti kuchuluka kwama calories anu akubwera kuchokera ku kuchuluka kwamafuta ndikuchulukirachulukira pomwe mungomangokhalira kudya avocado wanu mwamtendere? Mwinamwake, koma pali kugwira. Vuto ndi mtundu waulesi wa keto ndikuti anthu ayamba kuugwiritsa ntchito mosinthana ndi "keto zonyansa", akutero Santos-Prowse. Keto wakuda ndi mtundu wina wazakudya zomwe akuti zitha kukhala ndi zovuta chifukwa sizimafunikira kuwononga zakudya zopanda thanzi. (Zambiri pa izi apa: Kodi pali kusiyana kotani pakati pa Keto Woyera ndi Deto Keto?)

Mu keto yonyansa, kuwerengera carb ndilo lamulo lokhalo, kachiwiri-komabe ndiloletsa kwambiri, osaganizira kwambiri kudya zakudya zonse, zopatsa thanzi. Buku laposachedwa lotchedwa Wakuda, Waulesi Keto, momwe wolemba Stephanie Laska akugawana momwe adataya mapaundi 140 pazakudya, amalimbikitsa kudya zakudya zilizonse zomwe mumakonda kuti muchepetse thupi-malinga ngati ali otsika kwambiri. Buku lotsatira lochokera ku Laska limagawana kalozera wake waulesi wa keto pachakudya chofulumira.

"Chimodzi mwazinthu zabwino kwambiri pazakudya za ketogenic ndikuti nthawi zambiri zimakakamiza munthu kuti azikonda kwambiri ubale wawo ndi chakudya, chifukwa amayenera kuyang'ana zolemba zopangira, kuganizira komwe kumachokera chakudya, ndipo mwina kuphika zambiri. akutero. "Ngati mukuchita njira yaulesi, yonyansa ya keto, simupeza phindu limenelo."

Kwenikweni, vuto ndi njira 'yonyansa' ndikuti ndizosagwirizana ndi zomwe keto zakudya amayenera kuchita. "Simunayang'anire zomwe mumachita komanso zomwe mumachita ndi chakudya — mwangogulitsa zosapatsa zina ndi zina," akutero Santos-Prowse.

Waulesi Keto Vs. Akuda Keto

Koma pali kusiyana kwakukulu pakati pa aulesi ndi keto wauve, atero Dr. Wolver, yemwe "amalangiza mwamtheradi chakudya chonse". Ichi ndichifukwa chake zinthu zonse zokhala ndi keto zokhala ndi mashelufu m'masitolo, ngakhale zili zosavuta kuzitsina, sizabwino kwenikweni, akutero.

Dr. Wolver anati: “Ndadera nkhawa kwambiri zinthu zonse zogulira keto zomwe zili m’sitolo yanga. "Zimayamba kumva ngati mafuta ochepa, pomwe tidapeza zinthu zopanda mafuta ndipo anthu amaganiza kuti atha kudya zonse zomwe akufuna."

Ngakhale Santos-Prowse samalimbikitsa dongosolo laulesi, akuti itha kukhala njira yothandiza pazochitika monga kuyenda komwe simungathe kusankha zakudya zabwino kwambiri kapena kukhala ndi khitchini.

Zikatero, zikafika pa maphikidwe aulesi a keto, amalangiza zakudya zochepa zomwe sizingakonzedwe: mazira ophika kwambiri, phukusi limodzi la tchizi, ndi ma avocado, omwe amapezeka mosavuta m'sitolo (ndi nthawi zambiri, ngakhale malo ogulitsira mafuta tsopano) mukakhala panjira. (Zogwirizana: Zakudya Zabwino Kwambiri za Keto Zoti Mutenge Ngati Mukutsata Zakudya Zamphamvu Kwambiri)

Mfundo yofunika? Musalole mawu oti "waulesi" kupitilira momwe mumadyera zakudya zonse. Njira yofufuzira ndiyosavuta, inde, koma kutsatira keto waulesi kumafunikirabe kudzipereka pakusintha njira yanu yonse yodyera-ndipo izi zimangopitilira kungoyitanitsa burger wanu wopanda bun.

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