Zakudya Zoletsa Zitha Kufupikitsa Moyo Wanu, Ndiye Nkhani Yoyipa Kwa Keto Dieters

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Ndiye mukudziwa momwe aliyense (ngakhale ophunzitsa otchuka) ndi amayi awo amalumbirira kuti zakudya za keto ndi zabwino kwambiri zomwe zidachitikapo pathupi lawo? Kutuluka, zakudya zoletsa monga keto zitha kukhala ndi zotsatirapo zoyipa-monga kufupikitsa moyo wanu, malinga ndi kafukufuku watsopano wofalitsidwa mu magaziniyo Lancet.

Anthu omwe amalandira zosakwana 40 peresenti kapena kuposa 70 peresenti ya zopatsa mphamvu zawo tsiku lililonse kuchokera ku chakudya zimatha kufa kuposa anthu omwe adadya peresenti pakati pa manambalawo, ofufuza adapeza. Kutanthauzira: Zakudya zanu zimafunikira; palibe kupotoza mamba mwanjira ina. Olembawo anafikira izi atatha kutsatira zakudya za anthu pafupifupi theka la miliyoni (oposa 15,400 achikulire ku US ndi anthu ena 432,000 m'maiko ena 20+ padziko lonse lapansi). Kenako anatenga mfundozo n’kuziyerekezera ndi nthawi imene anthuwa anakhala ndi moyo.

Poganizira kuti chakudya cha keto chimafuna kupeza pafupifupi 5 mpaka 10 peresenti ya zopatsa mphamvu zanu tsiku lililonse ndi chakudya - ndi 70 mpaka 75% ya ma calories anu ochokera ku mafuta ndi 20% kuchokera ku protein - imagwera kunja kwa malire oyenera omwe aphunzira . Ndipo si chakudya chokhacho choletsa chomwe chimayamba kukhudzidwa ndi zomwe zapezazi: Zakudya zokhala ndi mafuta ambiri, zakudya zochepa zama carb monga paleo, Atkins, Dukan, ndi Whole30 zimakakamizanso thupi lanu kuti lilowe m'malo ake osungira mafuta kuti likhale ndi mphamvu motsutsana ndi kuyaka kwa ma carbohydrate. Zotsatira zakuchepa kwakanthawi kochepa) ndipo zikuchepetsa.

Ino si nthawi yokhayo yanthawi yayitali, chakudya chotsika kwambiri cha carb chomwe chalumikizidwa ndi chiwonetsero chazambiri zakufa. Kafukufuku wowonjezera, yomwe idatsata momwe amadyera anthu pafupifupi 25,000, idaperekedwa ku European Society of Cardiology Congress chilimwechi ndipo idamaliza zomwezi zomwe zidachitika atangomwalira. Kafukufuku wasonyeza kuti kupatula apo, mukudziwa, kumwalira koyambirira, pali zovuta zambiri pazakudya zopondereza (osati zochepa ndizakuti ndizovuta kwambiri kutsatira): Zitha kuyambitsa kudya mopitirira muyeso, kuyambitsa kudzipatula pagulu, kukulepheretsani thupi la michere yofunikira, ndipo zimayambitsa zizolowezi zosadya. Ndipo, pamtengo wokwanira, chakudya cha keto chidayikidwa pamndandanda 38 mpaka U.S.News & World ReportMndandanda wa zakudya zabwino kwambiri komanso zoyipa kwambiri za 2019. (Ngakhale Jillian Michaels amadana ndi keto.)

Koma pali uthenga wabwino: Zomwe olemba kafukufuku adapeza kuti zakudya "zolemera muzakudya zokhala ndi zomera monga masamba, mbewu zonse, nyemba, nyemba, ndi mtedza zimagwirizanitsidwa ndi ukalamba wathanzi," anatero wofufuza wamkulu Sara Seidelmann, MD. Ph.D., katswiri wa zamtima komanso wofufuza zakudya pachipatala cha Brigham ndi Women's ku Boston.

Zikumveka ngati chakudya cha Mediterranean, sichoncho? Zimakhala zomveka, chifukwa chakudya cha Mediterranean chinali pamwamba pa U.S.News & World ReportUdindo wa chaka chino. (Zokhudzana: Ma Mediterranean Diet Cookbooks Amene Adzakulimbikitsani Maphikidwe Anu Athanzi Kwa Masabata Akudza)

Chofunikira, komabe, lipoti latsopanoli likunena kuti kudya chakudya chopatsa thanzi, chopatsa thanzi kumakupatsani mwayi wokalamba. Koma, kuyankhula kwenikweni kwachiwiri: Kodi tikufunikiradi maphunziro akulu kuti atiuze izi?! Zachidziwikire, aliyense amafuna njira yamatsenga yochepetsera kunenepa, ndipo ngakhale keto amatulutsa zotsatira zakanthawi kochepa, palibe njira yayitali yothetsera muyeso ndi kudziletsa pazakudya zanu.

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