Ndondomeko Ya Zakudya za LCHF: Buku Loyambira Loyambira

Zamkati

• Kodi Zakudya za LCHF ndi Chiyani?
• Kodi Zakudya za LCHF ndizofanana ndi Zakudya za Ketogenic kapena Zakudya za Atkins?
• Zakudya za LCHF Zitha Kukuthandizani Kuti Muchepetse Kunenepa
• Zakudya za LCHF Zitha Kupindulira Zinthu Zina Zaumoyo
• Matenda a shuga
• Matenda a Mitsempha
• Matenda a Mtima
• Zakudya Zomwe Muyenera Kupewa
• Zakudya Zodyera
• Ndondomeko Ya Chakudya cha LCHF ya Sabata Limodzi
• Zotsatira zoyipa ndi kugwa kwa zakudya
• Mfundo Yofunika Kwambiri

Zakudya zochepa zama carb zitha kuthandizira kuchepa ndipo zimalumikizidwa ndi phindu lochulukirapo laumoyo.

Kuchepetsa kudya kwa carb kumatha kukhudza iwo omwe ali ndi zovuta zosiyanasiyana zaumoyo, kuphatikiza mtundu wa 2 shuga, matenda amtima, ziphuphu, PCOS ndi matenda a Alzheimer's ().

Pazifukwa izi, zakudya zama carb otsika zakhala zotchuka pakati pa omwe akufuna kukonza thanzi lawo ndikuchepetsa thupi.

Zakudya zamafuta ochepa, zamafuta ambiri, kapena zakudya za LCHF, zimalimbikitsidwa ngati njira yathanzi komanso yotetezeka yochepetsera thupi.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa pazakudya za LCHF, kuphatikiza phindu ndi zovuta zake, zakudya zomwe mungadye ndikupewa komanso dongosolo lazakudya.

Kodi Zakudya za LCHF ndi Chiyani?

Zakudya za LCHF ndi ambulera yodya mapulani omwe amachepetsa ma carbs ndikuwonjezera mafuta.

Zakudya za LCHF zili ndi chakudya chochepa, mafuta ambiri komanso mapuloteni ochepa.

Njira yodyerayi nthawi zina amatchedwa "Banting Diet" kapena "Banting" pambuyo pa William Banting, bambo waku Britain yemwe adakulitsa pambuyo pochepetsa thupi.

Dongosolo lakudya limagogomezera zakudya zathunthu, zosasinthidwa monga nsomba, mazira, masamba otsika kwambiri a carb ndi mtedza ndipo zimafooketsa zinthu zopangidwa kwambiri.

Zowonjezera shuga ndi zakudya zowuma monga mkate, pasitala, mbatata ndi mpunga ndizoletsedwa.

Zakudya za LCHF zilibe miyezo yomveka bwino yamapulogalamu a macronutrient chifukwa ndizosintha kwambiri pamachitidwe.

Malangizo a carb a tsiku ndi tsiku pazakudya izi amatha kuchokera pansi pa magalamu 20 mpaka magalamu 100.

Komabe, ngakhale iwo omwe amadya magalamu opitilira 100 a carbs patsiku amatha kutsatira chakudyacho ndikulimbikitsidwa ndi mfundo zake, chifukwa zimatha kusinthidwa kuti zikwaniritse zosowa zawo.

Zakudya za LCHF ndizochepa mu carbs, mafuta ambiri komanso mapuloteni ochepa. Zakudyazi zitha kusinthidwa payekha kuti zikwaniritse zosowa zawo.

Kodi Zakudya za LCHF ndizofanana ndi Zakudya za Ketogenic kapena Zakudya za Atkins?

Zakudya za Atkins ndi ketogenic ndizodya zochepa zomwe zimagwera pansi pa ambulera ya LCHF.

Mitundu ina yazakudya za LCHF yakhazikitsa malire pa kuchuluka kwa ma carbs omwe mungadye.

Mwachitsanzo, chakudya cha ketogenic chimakhala ndi mafuta 75%, 20% mapuloteni ndi 5% okha a carbs kuti akafikire ketosis, boma lomwe thupi limasinthira mafuta owotchera mphamvu m'malo mwa chakudya ().

Pofuna kuyamba kuchepa thupi, magawo awiri am'magazi azakudya za Atkins amangolola magalamu 20 a carbs patsiku. Pambuyo pa gawoli, ma dieters amatha kuwonjezera pang'ono m'zakudya zambiri.

Ngakhale mitundu iyi ya carb yotsika kwambiri, mafuta omwe ali ndi mafuta ambiri amakhala okhwimitsa zinthu, aliyense akhoza kugwiritsa ntchito mfundo za LCHF osatsatira ndondomekoyi.

Kukhala ndi moyo wa LCHF osatsatira malangizo omwe adakonzedweratu kumatha kupindulitsa iwo omwe akufuna kusinthasintha ndi kuchuluka kwa ma carbs omwe angathe kudya.

Mwachitsanzo, anthu ena amangopeza bwino akamachepetsa kuchuluka kwa carb yawo pansi pa magalamu 50 patsiku, pomwe ena amatha kudya magalamu 100 patsiku.

Popeza chakudya cha LCHF chimasinthika, zitha kukhala zosavuta kutsatira kuposa mapulani ambiri monga zakudya za ketogenic kapena Atkins.

Moyo wa LCHF umalimbikitsa kuchepetsa kuchuluka kwa ma carbs omwe mumadya ndikuwasintha ndi mafuta. Zakudya za ketogenic ndi zakudya za Atkins ndi mitundu ya zakudya za LCHF.

Zakudya za LCHF Zitha Kukuthandizani Kuti Muchepetse Kunenepa

Kafukufuku wambiri wasonyeza kuti mafuta ochepa, zakudya zamafuta ambiri ndi njira yabwino yolimbikitsira kuchepa kwa thupi (,,).

Amathandizira anthu kukhetsa mapaundi poletsa kudya, kuwonjezera chidwi cha insulin, kuwonjezera kuchuluka kwa mapuloteni komanso kupititsa patsogolo kutayika kwa mafuta (,).

Zakudya za LCHF zapezeka kuti zimalimbikitsa kutayika kwa mafuta, makamaka m'mimba.

Kukhala ndi mafuta ochulukirapo m'mimba, makamaka mozungulira ziwalo, kumatha kuwonjezera ngozi monga matenda amtima, matenda ashuga ndi khansa zina (,).

Kafukufuku wina adapeza kuti achikulire onenepa kwambiri omwe amadya mafuta ochepa kwambiri, kwamafuta ambiri kwama sabata a 16 adataya mafuta owonjezera amthupi, makamaka m'mimba, poyerekeza ndi omwe amatsata mafuta ochepa ().

Zakudya za LCHF sizimangowonjezera kuchepa kwamafuta kwakanthawi, zimathandizanso kuti muchepetse kunenepa.

Ndemanga idawonetsa kuti anthu omwe amatsata zakudya zotsika kwambiri za carb zosakwana 50 magalamu a carbs patsiku amapeza kuchepa kwakanthawi kwakanthawi kochulukirapo kuposa anthu omwe amatsata zakudya zamafuta ochepa ().

Kafukufuku wina adawonetsa kuti 88% ya omwe adatenga nawo gawo pakudya ketogenic adataya kuposa 10% ya kulemera kwawo koyamba ndikuchisunga chaka chimodzi ().

Zakudya za LCHF zitha kukhala chida chothandiza kwambiri kwa iwo omwe zolinga zawo zowonda zimawonongedwa ndi kulakalaka kwambiri chakudya.

Kafukufuku wina adapeza kuti omwe adatsata carb yotsika kwambiri, yamafuta ambiri anali ndi zolakalaka zochepa za carbs ndi statch, poyerekeza ndi omwe adatsata mafuta ochepa.

Kuphatikiza apo, omwe atenga nawo mbali omwe adatsata carb yotsika kwambiri, zakudya zamafuta ambiri adachepetsa kwambiri njala yonse ().

Kutsata zakudya za LCHF ndi njira yothandiza kutaya mafuta amthupi, kuchepetsa zikhumbo zama carb ndikuchepetsa njala yonse.

Zakudya za LCHF Zitha Kupindulira Zinthu Zina Zaumoyo

Kudula ma carbs komanso kuwonjezera mafuta azakudya kumatha kukhala ndi thanzi m'njira zingapo, kuphatikiza kupititsa patsogolo kuchepa kwamafuta ndi kuchepa kwamafuta amthupi.

Kafukufuku akuwonetsa kuti zakudya za LCHF zimapindulitsanso thanzi zambiri kuphatikiza matenda ashuga, matenda amtima komanso minyewa monga matenda a Alzheimer's.

Matenda a shuga

Kafukufuku wa achikulire onenepa kwambiri omwe ali ndi matenda a shuga amtundu wa 2 adapeza kuti mafuta ochepa kwambiri, zakudya zamafuta ambiri zidawongolera kusintha kwa magazi m'magazi ndikuchepetsa kwambiri mankhwala ashuga kuposa zakudya zamafuta ambiri ().

Kafukufuku wina mwa omwe ali ndi vuto la matenda ashuga amtundu wa 2 adawonetsa kuti kutsatira ketogenic kwamasabata 24 kwadzetsa kuchepa kwakukulu kwa magazi m'magazi ndikuchepetsa kufunika kwa mankhwala a shuga.

Kuphatikiza apo, ena mwa omwe atumizidwa ku ketogenic adatha kusiya kumwa mankhwala ashuga kwathunthu ().

Matenda a Mitsempha

Zakudya za ketogenic zakhala zikugwiritsidwa ntchito ngati chithandizo chachilengedwe cha khunyu, matenda amitsempha omwe amadziwika ndi khunyu lobwerezabwereza ().

Kafukufuku akuwonetsa kuti zakudya za LCHF zitha kuthandizira matenda ena amitsempha, kuphatikizapo matenda a Alzheimer's.

Mwachitsanzo, kafukufuku wina adawonetsa kuti chakudya cha ketogenic chidapangitsa kuti odwala omwe ali ndi matenda a Alzheimer azigwira bwino ntchito ().

Kuphatikiza apo, zakudya zomwe zili ndi ma carbs osakanizidwa komanso shuga zalumikizidwa ndi chiopsezo chowonjezeka chakuchepa kwazindikiritso, pomwe ma carb ochepa, zakudya zamafuta ambiri zimawoneka ngati zikuwongolera magwiridwe antchito (,).

Matenda a Mtima

Zakudya za LCHF zitha kuthandiza kuchepetsa mafuta m'thupi, kutupa pang'ono ndikuthandizira kuyika magazi m'magazi okhudzana ndi matenda amtima.

Kafukufuku mwa achikulire okwana 55 onenepa kwambiri adapeza kuti kutsatira chakudya cha LCHF kwa masabata 12 kwachepetsa ma triglycerides, kuwongolera cholesterol ya HDL ndikuchepetsa mapuloteni othandizira C, chikhomo cha kutupa komwe kumalumikizidwa ndi matenda amtima ().

Zakudya za LCHF zawonetsedwanso kuti zimachepetsa kuthamanga kwa magazi, kutsika kwa magazi, kuchepa kwa LDL cholesterol ndikulimbikitsa kuchepa kwa thupi, zonsezi zomwe zitha kuthandiza kuchepetsa matenda amtima ().

Zakudya za LCHF zitha kupindulitsa iwo omwe ali ndi matenda amtima, matenda ashuga komanso minyewa monga khunyu ndi matenda a Alzheimer's.

Zakudya Zomwe Muyenera Kupewa

Mukamatsata zakudya za LCHF, ndikofunikira kuti muchepetse kudya komwe mumadya kwambiri.

Nawu mndandanda wazinthu zomwe ziyenera kuchepetsedwa:

• Mbewu ndi chakudya: Mkate, zinthu zophika, mpunga, pasitala, chimanga, ndi zina zambiri.
• Zakumwa zosakaniza: Soda, madzi, tiyi wokoma, ma smoothies, zakumwa zamasewera, mkaka wa chokoleti, ndi zina zambiri.
• Zokometsera: Shuga, uchi, agave, madzi a mapulo, ndi zina zambiri.
• Masamba owuma: Mbatata, mbatata, sikwashi yozizira, beets, nandolo, ndi zina zambiri.
• Zipatso: Zipatso ziyenera kuchepetsedwa, koma kudya zipatso zazing'ono kumalimbikitsidwa.
• Zakumwa zoledzeretsa: Mowa, zakumwa zosakaniza ndi vinyo zili ndi chakudya chambiri.
• Zakudya zamafuta ochepa ndi zakudya: Zinthu zotchedwa "zakudya," "mafuta ochepa" kapena "kuwala" nthawi zambiri zimakhala ndi shuga wambiri.
• Zakudya zopangidwa kwambiri: Kuchepetsa zakudya zopakidwa m'matumba ndikuwonjezeka kwathunthu, zakudya zosagulitsidwa zimalimbikitsidwa.

Ngakhale zakudya zomwe zili pamwambazi ziyenera kuchepetsedwa pachakudya chilichonse cha LCHF, kuchuluka kwa ma carbs omwe amadya patsiku kumasiyana kutengera mtundu wa zakudya zomwe mukutsatira.

Mwachitsanzo, munthu wotsatira zakudya za ketogenic ayenera kukhala wokhwimitsa pochotsa magwero a carb kuti afikire ketosis, pomwe wina wotsatira zakudya zochepa za LCHF adzakhala ndi ufulu wambiri ndi zisankho zawo zamadzimadzi.

Zakudya zokhala ndi chakudya chambiri, monga buledi, pasitala, masamba owuma komanso zakumwa zotsekemera, ziyenera kuchepetsedwa potsatira dongosolo la LCHF.

Zakudya Zodyera

Mtundu uliwonse wa zakudya za LCHF umatsindika zakudya zomwe zili ndi mafuta ambiri komanso zimapatsa chakudya.

Zakudya zabwino za LCHF ndizo:

• Mazira: Mazira amakhala ndi mafuta athanzi komanso chakudya chopanda carb.
• Mafuta: Mafuta a maolivi, mafuta a kokonati ndi mafuta a avocado ndizosankha zabwino.
• Nsomba: Nsomba zonse, koma makamaka mafuta ambiri ngati salmon, sardines ndi trout.
• Nyama ndi nkhuku: Nyama yofiira, nkhuku, venison, Turkey, ndi zina zambiri.
• Mkaka wamafuta wathunthu: Kirimu, mafuta odzaza yogurt, batala, tchizi, ndi zina zambiri.
• Masamba osakhazikika: Masamba, broccoli, kolifulawa, tsabola, bowa, ndi zina.
• Zolemba: Zipatso zonenepa kwambiri izi ndizosangalatsa komanso zokoma.
• Zipatso: Zipatso monga ma blueberries, mabulosi akuda, rasipiberi ndi sitiroberi amatha kusangalala nazo pang'ono.
• Mtedza ndi mbewu: Maamondi, walnuts, mtedza wa macadamia, nthanga za dzungu, ndi zina zambiri.
• Zokometsera: Zitsamba zatsopano, tsabola, zonunkhira, ndi zina zambiri.

Kuonjezera masamba osakhuthala pazakudya zambiri komanso zokhwasula-khwasula zitha kupangitsa kuti antioxidant isagwiritse ntchito fiber, chonsecho ndikuwonjezera utoto ndi mbale yanu.

Kuganizira za zinthu zatsopano, zatsopano, kuyesa maphikidwe atsopano ndikukonzekera zakudya pasadakhale kungakuthandizeni kuti muziyenda bwino komanso kupewa kusungulumwa.

Zakudya zabwino za LCHF zimaphatikizapo mazira, nyama, nsomba zamafuta, mapeyala, mtedza, masamba osakhula ndi mafuta athanzi.

Ndondomeko Ya Chakudya cha LCHF ya Sabata Limodzi

Menyu yotsatirayi ingakuthandizeni kukhazikitsa bwino mukamayamba zakudya za LCHF.

Zakudya zamadzimadzi zomwe zimadya zimasiyanasiyana kuti zikhale ndi ma LCHF dieters owolowa manja.

Lolemba

• Chakudya cham'mawa: Mazira awiri athunthu okhala ndi sipinachi ndi broccoli amatulutsidwa mu mafuta a coconut.
• Chakudya: Saladi ya tuna yopangidwa ndi ma avocado osweka pamwamba pa bedi lamasamba osakhula.
• Chakudya: Salimoni wophikidwa mu batala wopakidwa ndi zophukira zokazinga za Brussels.

Lachiwiri

• Chakudya cham'mawa: Yogurt yodzaza ndi mafuta odzaza ndi ma strawberries osenda, coconut wopanda mchere ndi nthanga za dzungu.
• Chakudya: Burger waku Turkey wokhala ndi tchizi cha cheddar amatumizidwa ndi masamba osakanizidwa.
• Chakudya: Nyama yang'ombe ndi tsabola wofiira.

Lachitatu

• Chakudya cham'mawa: Kugwedeza kopangidwa ndi mkaka wa kokonati wopanda shuga, zipatso, chiponde ndi ufa wosakaniza.
• Chakudya: Shrimp wowotchera amatumizidwa ndi phwetekere ndi mozzarella skewers.
• Chakudya: Zakudyazi za zukini zoponyedwa mu pesto ndi nyama zophika za nkhuku.

Lachinayi

• Chakudya cham'mawa: Sliced ​​avocado ndi mazira awiri okazinga mu mafuta a coconut.
• Chakudya: Chicken curry yopangidwa ndi zonona komanso masamba osakhuthala.
• Chakudya: Pitsa wa kolifulawa wokhala ndi masamba osakaniza komanso tchizi.

Lachisanu

• Chakudya cham'mawa: Sipinachi, anyezi ndi cheddar frittata.
• Chakudya: Nkhuku ndi msuzi wa masamba.
• Chakudya: Lasagna ya biringanya.

Loweruka

• Chakudya cham'mawa: Mabulosi akutchire, batala wa cashew ndi coconut protein smoothie.
• Chakudya: Turkey, avocado ndi tchizi zimakulungidwa ndi opanga fakisi.
• Chakudya: Trout idatumizidwa ndi kolifulawa wokazinga.

Lamlungu

• Chakudya cham'mawa: Bowa, feta ndi kale omelet.
• Chakudya: Chifuwa cha nkhuku chodzazidwa ndi tchizi cha mbuzi ndi anyezi a caramelized.
• Chakudya: Saladi wobiriwira wobiriwira wokhala ndi mapeyala osenda, nkhanu ndi dzungu.

Ma carbs amatha kuchepetsedwa kapena kuwonjezeredwa kutengera thanzi lanu komanso zolinga zanu.

Pali ma carb otsika kwambiri, maphikidwe amafuta ambiri omwe mungayesere, kotero mutha kusangalala ndi chakudya chatsopano, chokoma kapena chotupitsa.

Mutha kusangalala ndi maphikidwe ambiri athanzi mukamatsata zakudya za LCHF.

Zotsatira zoyipa ndi kugwa kwa zakudya

Ngakhale umboni umalumikiza maubwino ambiri azaumoyo ndi chakudya cha LCHF, pali zovuta zina.

Mitundu yowonjezerapo monga zakudya za ketogenic sizoyenera ana, achinyamata ndi amayi omwe ali ndi pakati kapena akuyamwitsa, pokhapokha ngati akugwiritsidwa ntchito ngati mankhwala pochiza matenda.

Anthu omwe ali ndi matenda ashuga kapena matenda monga matenda a impso, chiwindi kapena kapamba ayenera kulankhula ndi dokotala asanayambe kudya LCHF.

Ngakhale kafukufuku wina akuwonetsa kuti zakudya za LCHF zitha kupititsa patsogolo masewera othamanga nthawi zina, sizingakhale zoyenera kwa othamanga apamwamba, chifukwa zimatha kusokoneza masewera othamanga pamipikisano (,).

Kuphatikiza apo, chakudya cha LCHF sichingakhale choyenera kwa anthu omwe amatengeka kwambiri ndi cholesterol, yomwe nthawi zambiri amatchedwa "hyper-responders" ().

Zakudya za LCHF nthawi zambiri zimaloledwa bwino koma zimatha kuyambitsa mavuto ena kwa anthu ena, makamaka pakudya zakudya zochepa kwambiri monga ketogenic.

Zotsatira zoyipa zimatha kuphatikiza ():

• Nseru
• Kudzimbidwa
• Kutsekula m'mimba
• Kufooka
• Kupweteka mutu
• Kutopa
• Kupweteka kwa minofu
• Chizungulire
• Kusowa tulo

Kudzimbidwa kumakhala vuto wamba mukayamba kudya zakudya za LCHF ndipo zimayamba chifukwa chakusowa kwa fiber.

Pofuna kupewa kudzimbidwa, onetsetsani kuti mukuwonjezera masamba ambiri osakhala wowuma pazakudya zanu, kuphatikiza masamba, broccoli, kolifulawa, masamba a Brussel, tsabola, katsitsumzukwa ndi udzu winawake.

Zakudya za LCHF sizingakhale zoyenera kwa amayi apakati, ana komanso anthu omwe ali ndi matenda ena. Ngati simukudziwa ngati zakudya za LCHF ndizabwino kwa inu, pemphani upangiri kwa dokotala wanu.

Mfundo Yofunika Kwambiri

Zakudya za LCHF ndi njira yodyera yomwe imaganizira zochepetsa ma carb ndikusintha ndi mafuta athanzi.

Zakudya za ketogenic ndi zakudya za Atkins ndi zitsanzo za zakudya za LCHF.

Kutsata zakudya za LCHF kumathandizira kuchepetsa thupi, kukhazikika shuga wamagazi, kukonza magwiridwe antchito ndikuchepetsa chiopsezo cha matenda amtima.

Kuphatikiza apo, zakudya za LCHF ndizosinthasintha ndipo zimatha kusinthidwa kuti zikwaniritse zomwe mumakonda.

Kaya mukuyang'ana kuti muchepetse mafuta m'thupi, muthane ndi zolakalaka za shuga kapena kuti muchepetse kuwongolera shuga, kusintha njira ya LCHF ndi njira yabwino yokwaniritsira zolinga zanu.