Kodi pali kusiyana kotani pakati pa Zakudya za Paleo ndi Keto?

Zamkati

• Kodi chakudya cha paleo ndi chiyani?
• Kodi keto ndi chiyani?
• Zakudya izi zimakhala zofanana
• Zonsezi zimatsindika zakudya zonse
• Zonsezi zimachotsa mbewu ndi nyemba
• Zonsezi zimachotsa shuga wowonjezera
• Zonsezi zimatsindika mafuta athanzi
• Zonsezi zingakhale zothandiza kuchepetsa thupi
• Paleo amayang'ana kwambiri malingaliro pomwe keto amayang'ana kwambiri ma macronutrients
• Paleo Amalola Zakudya Zakudya Zonse
• Keto amalola mkaka ndi zakudya zina za soya
• Ndi uti Wathanzi?
• Mfundo yofunika

Lero, mungakakamizike kuti muwerenge magazini yazaumoyo kapena kulowa kumalo aliwonse ochitira masewera olimbitsa thupi osamva chilichonse chokhudza paleo ndi ketogenic.

Anthu ambiri amatsatira zakudya izi chifukwa akufuna kuchepa thupi kapena kukhala ndi thanzi labwino. Komabe popeza zakudya zonse ziwiri ndizotchuka kwambiri, mwina mungadabwe kuti zimasiyana bwanji.

Nayi kufananiza kwatsatanetsatane wa zakudya za paleo ndi keto, kuphatikiza zomwe zili zabwino kwambiri.

Kodi chakudya cha paleo ndi chiyani?

Zakudya za paleo, zomwe nthawi zina zimadziwika kuti "zakudya zopangidwa m'mapanga," zimadalira mfundo yoti kudya zakudya zomwe anthu oyamba anali nazo kumalimbikitsa thanzi labwino.

Chimodzi mwazinthu zazikulu zoyambira pachakudya cha paleo ndikuti machitidwe amakono azakudya, kapangidwe kake ndi njira zake ndizovulaza thanzi la munthu.

Chifukwa chake, ngati mungasinthe mawonekedwe anu kuti muzitsanzira a Paleolithic alenje osonkhanitsa, mudzathandizira bwino thupi lanu mwachilengedwe, kukonza chimbudzi ndi thanzi.

Paleo amachotsa mbewu, nyemba, shuga wokonzedwa ndi magwero ambiri amkaka.

Zakudya zazikulu zomwe zimaloledwa pachakudya cha paleo ndi monga:

• Nyama ndi nsomba
• Mazira
• Mtedza ndi mbewu
• Zipatso
• Masamba - kupatula chimanga, chomwe ndi njere
• Mafuta ndi mafuta osankhidwa, monga mafuta a kokonati, maolivi, mafuta a avocado, mafuta anyama, tallow, ghee / batala
• Zokometsera zosakonzedwa pang'ono, kuphatikiza uchi wosaphika, madzi a mapulo, shuga wa kokonati, stevia yaiwisi

Kwa ambiri, paleo sanangokhala chakudya chokha.

Palinso kuyang'ana kwambiri pamachitidwe amoyo, momwe chilengedwe chimasankhira zakudya komanso kukhala ndi thanzi lathunthu mkati mwa nzeru za paleo.

Zakudya za paleo ndi njira yodyera yomwe imagogomezera zakudya zathunthu ndikuchotsa mbewu, nyemba zam'mimba ndi zakudya zambiri zosinthidwa kuti mukhale ndi thanzi. Chakudyacho chimakhalanso ndi gawo lamoyo lomwe limayang'ana kuchita bwino komanso kuchita masewera olimbitsa thupi.

Kodi keto ndi chiyani?

Ziphuphu zambiri m'thupi la munthu zimakonda kugwiritsa ntchito shuga wazakudya zamadzimadzi kuti apeze mphamvu.

Ketosis ndi mtundu wamagetsi womwe thupi lanu limagwiritsa ntchito mafuta opangira mafuta, m'malo mwa carbs, kuti apange mphamvu zofunikira kuchita ntchito zake zabwinobwino ().

Keto, kapena ketogenic, chakudya chimalimbikitsa kuyambitsa ketosis kudzera pakusintha kwa macronutrients azakudya, monga carbs, protein ndi mafuta.

Kusokonezeka kwa keto macronutrient kuwonongeka kumawoneka motere:

• Mafuta: 65-90%
• Mapuloteni: 10-30%
• Zakudya: zosakwana 5%

Poyerekeza ndi zakudya "zofananira", kugawa kwama macroutrient kwa keto zakudya zimasinthidwa kwambiri m'malo mokomera mafuta, okhala ndi mapuloteni ochepa komanso ma carbs ochepa.

Cholinga chokwanitsira ketosis ndi dongosolo la zakudya ndikulimbikitsa kuwonongeka kwamafuta mthupi lanu. Chifukwa chake, ndikofunikira kuti kudya kwama macronutrient kuyendetsedwe mwamphamvu, chifukwa apo ayi mumatha kutaya kagayidwe kanu ka ketosis.

Chimodzi mwazifukwa zazikulu zakuti keto zakudya zatchuka posachedwa ndi chifukwa chakutha kukuthandizani kuti muchepetse thupi ndikuwongolera kuwongolera shuga ().

Zakudya za keto ndi njira yodyera yomwe imayang'ana kuwongolera magawidwe azakudya zambiri kuti athe kusintha kudalira kwa thupi kuchoka ku carbs kupita ku mafuta kuti akhale ndi mphamvu.

Zakudya izi zimakhala zofanana

Ngakhale ndizosiyana, zakudya za paleo ndi keto zimagawana zambiri. Pansipa pali malingaliro ena ofunikira omwe zakudya izi zimafanana.

Zonsezi zimatsindika zakudya zonse

Kwenikweni, mapulani a zakudya za paleo ndi keto amapangidwa kuti azidalira chakudya chamagulu onse.

Chakudya chonse ndi chakudya chomwe chimakonzedwa pang'ono panthawi yomwe chimafika m'mbale yanu.

Zakudya zonse za keto ndi paleo zimalimbikitsa kwambiri kuchotsa zakudya zonse zopangidwa ndi kopitilira muyeso ndikuzisintha ndi zakudya zonse monga masamba, nyama, nsomba ndi mtedza.

Izi zikuwonekera makamaka kupatula mafuta, mafuta ndi zotsekemera m'mabuku a paleo ndi keto.

Zonsezi zimachotsa mbewu ndi nyemba

Ngakhale pazifukwa zosiyanasiyana, zakudya zonse za paleo ndi keto zimalepheretsa kudya nyemba ndi nyemba.

Kwa gulu la paleo, kuchotsedwa kumeneku kumadalira makamaka kuti mbewu ndi nyemba sizinali gawo la zakudya zoyambirira za anthu ndipo zili ndi zotsutsana.

Mankhwala osokoneza bongo ndi mankhwala, monga lectins ndi phytates, omwe angapezeke mu zakudya zina zopangidwa ndi zomera. Zimasokoneza kuthekera kwa thupi lanu kuyamwa michere ndi michere ndipo zimatha kupangitsa kugaya m'mimba mukamadya zambiri ().

Kumbali inayi, kafukufuku akuwonetsa kuti pangakhale phindu pakudya zakudya ndi izi ().

Zakudya za keto zimachotsanso njere ndipo kwambiri nyemba, koma izi ndichifukwa cha zomwe zili ndimagawo.

Tirigu ndi nyemba zimathandizira kwambiri pakudya. Mukazidya mukamadya keto, mumakhala pachiwopsezo chotaya thupi lanu mu ketosis.

Zonsezi zimachotsa shuga wowonjezera

Zakudya za Keto ndi paleo zimalepheretsa kwambiri kudya shuga wowonjezera.

Pazakudya zonse ziwiri, izi zimagwera pansi pa uthenga wawo wogawana zakudya zosakidwa kwambiri.

Komabe, ma paleo dieters amasinthasintha pang'ono ndi lamuloli, chifukwa magwero osasankhika a shuga ngati uchi ndi mapulo amaloledwa.

Keto, kumbali inayo, salola magwero aliwonse owonjezera shuga, oyeretsedwa kapena ayi, chifukwa cha kuchuluka kwa carb yazakudya izi.

Zonsezi zimatsindika mafuta athanzi

Mogwirizana ndi cholinga chawo chokhala ndi thanzi labwino, zakudya zonse za paleo ndi keto zimalimbikitsa kudya mafuta osatsimikizika, athanzi.

Zakudya zonsezi zimalimbikitsanso kuchuluka kwamafuta osankhidwa oyenga, monga maolivi ndi mafuta a avocado, komanso mtedza, mbewu ndi nsomba. Zakudya izi zimadziwika kuti zimapindulitsa thanzi lamtima chifukwa cha mafuta awo a poly- komanso monounsaturated ().

Zakudya zonsezi zimalepheretsanso kugwiritsa ntchito mafuta osinthidwa kwambiri, monga mafuta amafuta, omwe amawononga thanzi mukamadya pafupipafupi ()

Keto amagogomezera kwambiri mafuta ambiri, popeza ndiye mwala wapangodya wazakudya zonse. Paleo, ngakhale samadya mafuta kwambiri, amagwiritsa ntchito malangizowa kuthandizira thanzi lathunthu.

Zonsezi zingakhale zothandiza kuchepetsa thupi

Chimodzi mwazifukwa zazikulu zakudziwika kwa zakudya za keto ndi paleo ndi lingaliro loti azilimbikitsa kuchepa thupi.

Tsoka ilo, pali kafukufuku wocheperako yemwe amapezeka pakudya kwakanthawi kochepa. Komabe, kafukufuku wina wa kanthawi kochepa akulonjeza.

Kafukufuku wocheperako wazaka zaposachedwa, azimayi onenepa kwambiri omwe amatsata zakudya za paleo adawonetsa kuchepa kwa 9% patatha miyezi isanu ndi umodzi ndikuwonongeka kwa 10.6% miyezi 12. Palibe kusintha kwina konse kwakulemera komwe kunawonedwa pamwezi wa 24 (().

Kafukufuku wina wofufuza pazakudya zochepa za carb, mafuta ambiri (LCHF), monga zakudya za ketogenic, adawonetsa kuti kuchepa kwakanthawi kochepa kumatha kuchitika mukamakonda kudya (5).

Izi zikhoza kukhala chifukwa kudya mafuta nthawi zambiri kumapangitsa kuchepa kwa njala ndikuchepetsa ma calories omwe amadya. Zitha kukhalanso kuti njira ya ketosis ikutsogolera pakuchotsa bwino malo ogulitsira mafuta amthupi. Chifukwa chenicheni sichikudziwika bwinobwino.

Pomaliza, kafukufuku wina amafunika kuti tipeze ubale wowonekera ().

Zakudya za keto ndi paleo zimagawana zakudya zambiri komanso malamulo, ngakhale nthawi zambiri pazifukwa zosiyanasiyana.

Paleo amayang'ana kwambiri malingaliro pomwe keto amayang'ana kwambiri ma macronutrients

Chimodzi mwazosiyana zazikulu pakati pa zakudya za paleo ndi keto ndi uthenga wamaganizidwe, kapena kusowa kwake.

Zakudya za paleo zimagogomezera kwambiri zosankha pamoyo wawo kupyola pa zakudya zokha. Ikulimbikitsanso mtundu wina wa masewera olimbitsa thupi komanso kusamala m'zochitika za tsiku ndi tsiku kuti zigwirizane ndi zakudya.

Chimodzi mwazinthu zofunika kwambiri pamoyo wa paleo ndikuphatikizira nthawi yayitali yochita masewera olimbitsa thupi. Zochita zolimbitsa thupi izi zimaganiziridwa kuti zichepetse kupsinjika komwe kungaphatikizepo kulimbitsa thupi kwakanthawi.

Njira zina zochepetsera kupsinjika zomwe zimalimbikitsidwa pa zakudya za paleo zimaphatikizapo yoga ndi kusinkhasinkha.

Mukaphatikizidwa ndi chakudyacho, mchitidwe wamtunduwu umapangidwa kuti ukhale ndi thanzi lathunthu lamthupi lanu, zomwe zimabweretsa thanzi labwino.

Ngakhale mtundu wa zakudya za paleo ndiwofotokozeratu, samaika konse ma macronutrients konse. Mumaloledwa kudya zomanga thupi zochuluka, mafuta ndi chakudya momwe mungafunire, bola mutazisankha kuchokera mndandanda wazakudya "zololeka".

Keto, kumbali inayo, alibe lingaliro logwirizana kapena gawo la moyo. Ngakhale zimalimbikitsa kusankha magwero azakudya zopatsa thanzi, cholinga chachikulu ndikugawa kwama micronutrient.

Njira zina zilizonse zosintha pamoyo wawo kuphatikiza zakudya za keto ndizokhudza munthuyo ndipo sizili mgulu la zakudya zomwezo.

Zakudya za paleo zimalimbikitsa zochitika zina kunja kwa kutsatira zakudya, monga kuchita masewera olimbitsa thupi komanso kusamala, ndipo siziyika malire pa macronutrients. Keto amangofunika kuti mukhale m'gulu la ma carbs, mapuloteni komanso mafuta.

Paleo Amalola Zakudya Zakudya Zonse

Ngakhale paleo amaletsa magwero ena a carb, sikuti ndi chakudya chochepa kwambiri ngati keto.

Chifukwa paleo sagogomezera ma macronutrients, lingaliro lanu lingakhale lokwera kwambiri mu carbs, kutengera zakudya zomwe mungasankhe kudya pazomwe zanenedwa.

Chifukwa mbewu, shuga woyengedwa ndi nyemba siziloledwa, magwero a carb pa zakudya za paleo amakhala ochepa koma samachotsedwa. Paleo amalolabe ma carbs ochokera m'magulu azakudya zonse monga zipatso, ndiwo zamasamba ndi zotsekemera zosasankhidwa.

Mofananamo, zakudya za keto zimalepheretsa magwero onse azakudya, kuphatikizapo ndiwo zamasamba, kwambiri zipatso, mbewu, zotsekemera ndi kwambiri nyemba.

Chifukwa chakuti kudya kwathunthu kwa carb kuyenera kukhalabe pansi pamalire ena kuti asunge ketosis, zakudya zambiri zamafuta ambiri, mosasamala kanthu komwe zimachokera, sizimayenderana ndi keto.

Keto amaletsa kudya kwa carb wanu, pomwe paleo amalola chakudya chambiri cha ma carbs, bola ngati agwera m'magawo ovomerezeka.

Keto amalola mkaka ndi zakudya zina za soya

Keto amalola, ngakhale kulimbikitsa, kudya zakudya zambiri zamkaka. Mkaka wamafuta ochuluka kwambiri monga kirimu cholemera, batala ndi yogurt wopanda mafuta ndizofunikira kwambiri pazakudya zambiri za ketogenic.

Zakudya zina za mkaka, monga ayisikilimu kapena mkaka, ndizoletsedwa pazakudya za keto koma izi zimachitika makamaka chifukwa cha kuchepa kwamafuta ndi carb.

Zakudya za soya monga tofu, tempeh ndi nyemba za soya ndizololedwa pa keto malinga bola zigwere gawo lomwe mwapatsidwa. Mkaka wa soya, komabe, nthawi zambiri umakhumudwitsidwa.

Paleo, kumbali inayo, salola soya aliyense ndipo amaletsa pafupifupi mkaka wonse.

Batala wothiridwa ndi msipu ndi omwe amaloledwa mkaka pa zakudya za paleo. Komabe, pamakhala kusagwirizana pakati pa gulu la paleo pankhani yoti mwina ndalamayi ikugwirizana ndi malingaliro a paleo.

Kuphatikiza apo, paleo salola kuti pakhale chilichonse cha soya chifukwa chimagwera mgulu lazakudya zamiyeso.

Keto amalimbikitsa kudya zakudya zamkaka zonenepa kwambiri ndi soya wina, bola ngati zikwanira mulingo woyenera wama macronutrient. Paleo salola mkaka kapena soya, kupatula batala wina.

Ndi uti Wathanzi?

Zakudya zonse za paleo ndi keto zitha kukhala zosankha zabwino, kutengera momwe amathandizira ndi momwe amagwiritsidwira ntchito.

Poyerekeza mbali ndi mbali, zakudya za paleo ndi njira yathanzi kwa anthu ambiri.

Paleo amalola kusintha kosankha kosankha zakudya komanso njira zina zopezera zakudya zofunikira thupi lanu tsiku ndi tsiku. Zimalimbikitsanso kukhala ndi moyo wathanzi.

Ufulu pamasankhidwe azakudya umapangitsa kuti paleo ikhale yosavuta kukhalabe ndi nthawi yayitali yopanda mwayi wokhala pagulu.

Keto sagwirizana ndi aliyense ndipo atha kukhala opindulitsa ngati njira yothandizira matenda ena.

Komanso, anthu ayenera kupewa kudya mafuta okhutira kwambiri pazakudya zamafuta ambiri. Kafukufuku akuwonetsa kuti zitha kuwonjezera ngozi ya matenda amtima ().

Keto ndi kovuta kwambiri kusunga chifukwa chotsatira mosamalitsa zofunika kukwaniritsa ketosis. Zimafunikira kukonzekera bwino ndipo sizingasinthike pamikhalidwe yosiyanasiyana.

Kulephera kusinthasintha kwa Keto kungapangitsenso kupeza michere yokwanira kukhala kovuta chifukwa chakuchepa kwa zosankha.

Zakudya zonse za paleo ndi keto zimatha kukhala ndi thanzi labwino, koma paleo amatha kupereka mitundu yambiri yazakudya zopatsa thanzi. Keto imatha kukhala yovuta kuyisamalira ndipo mwina singalekerere anthu ena.

Mfundo yofunika

Zakudya za ketogenic zimadziwika ndi mafuta komanso mafuta ochepa kwambiri. Itha kukhala yothandiza pakuchepetsa thupi komanso kuwongolera shuga m'magazi.

Zakudya za paleo zimatsindika kudya zakudya zonse zomwe zimaganiziridwa kuti zimatha kupezeka m'nthawi ya Paleolithic. Imalimbikitsanso kuchita masewera olimbitsa thupi ndi zina.

Zakudya zonse ziwirizi zimatha kukhala ndi thanzi labwino ngati zakonzedwa bwino.

Komabe, kafukufuku wa nthawi yayitali wokhudzana ndi chitetezo ndi magwiridwe antchito a mapulaniwa akusowa ndipo zoletsa zina zimakhala zovuta kuzisunga.

Kwa anthu ambiri, chakudya cha paleo ndichabwino chifukwa chimasinthasintha posankha zakudya kuposa keto, zomwe zimapangitsa kukhala kosavuta kukhalabe kwanthawi yayitali.

Kumapeto kwa tsikulo, chakudya chomwe chimagwira ntchito kwa nthawi yayitali ndiye chisankho chabwino kwambiri.