Kodi Mowa Wa Keto Ndi Wabwino?

Zamkati

• Mitundu yodziwika bwino ya mowa
• Ndondomeko ya Glycemic ya shuga
• Shuga mowa ndi keto
• Zovuta zam'mimba
• Mfundo yofunika

Gawo lofunikira pakutsatira ketogenic, kapena keto, zakudya ndikuchepetsa kudya kwanu shuga.

Izi ndizofunikira kuti thupi lanu lilowe mu ketosis, dziko lomwe thupi lanu limatentha mafuta osati shuga kuti akhale ndi mphamvu ().

Komabe, sizitanthauza kuti simungasangalale ndi zakudya zokoma.

Zakumwa za shuga ndizotsekemera zomwe zimakhala ndi zokonda ndi mawonekedwe ofanana ndi shuga, koma ma calories ochepa komanso osakhudza kwenikweni magawiro amwazi ().

Zotsatira zake, atha kukhala njira yosangalatsa kwa anthu omwe akufuna kuchepetsa kudya shuga, monga omwe amatsatira keto.

Nkhaniyi ikufotokoza ngati zakumwa zoledzeretsa ndizabwino, komanso ndi ziti zomwe zingakhale zabwino kwa inu.

Mitundu yodziwika bwino ya mowa

Zakumwa za shuga zimachitika mwachilengedwe zipatso ndi ndiwo zamasamba. Komabe, zambiri zimagulitsidwa mu labu ().

Ngakhale pali mitundu yambiri ya shuga, omwe mungawone pamakalata azakudya ndi (,,):

• Mitsempha. Kawirikawiri amapangidwa ndi kuthira shuga wopezeka mu chimanga, erythritol imakhala ndi 70% ya kukoma kwa shuga koma 5% yama calories.
• Isomalt. Isomalt ndi chisakanizo cha magawo awiri a shuga - mannitol ndi sorbitol. Kupereka 50% ma calories ochepa kuposa shuga, amagwiritsidwa ntchito kwambiri popanga maswiti olimba opanda shuga ndipo 50% akhale okoma.
• Maltitol. Maltitol imakonzedwa kuchokera ku maltose a shuga. Ndi 90% yotsekemera ngati shuga ndi pafupifupi theka la zopatsa mphamvu.
• Zamgululi Wogulitsa kuchokera ku shuga, sorbitol ndi 60% wotsekemera ngati shuga wokhala ndi 60% yama calories.
• Xylitol. Chimodzi mwa zotsekemera kwambiri za shuga, xylitol ndi wokoma ngati shuga wamba koma ali ndi 40% ochepa ma calories.

Chifukwa chakuchepa kwama calorie, shuga amadzimadzi amagwiritsidwa ntchito pafupipafupi kutsekemera wopanda shuga kapena zakudya monga chingamu, yogati, ayisikilimu, zonunkhira khofi, mavalidwe a saladi, ndi ma protein ndi kugwedezeka ().

Zakumwa za shuga nthawi zambiri zimapangidwa ngati njira yotsika kwambiri yotsekemera zakudya. Zomwe mumatha kuziwona pazinthu zophatikizira ndi erythritol, isomalt, maltitol, sorbitol, ndi xylitol.

Ndondomeko ya Glycemic ya shuga

Mukamadya shuga, thupi lanu limagawika m'magulu ang'onoang'ono. Mamolekyu amenewa amalowerera m'magazi anu, zomwe zimapangitsa kuti magazi anu azikwera ().

Mosiyana ndi izi, thupi lanu silingathe kuwonongeka kwathunthu ndi kuyamwa ma carbs kuchokera ku shuga. Zotsatira zake, zimayambitsa kuchuluka kwakuchepa kwama shuga m'magazi ().

Njira imodzi yofananizira zovuta za zotsekemera izi ndi glycemic index (GI), yomwe ndiyeso ya momwe zakudya zingakwere msanga shuga ().

Nayi miyezo ya GI yamasamba wamba a shuga ():

• Mankhwala: 0
• Isomalt: 2
• Maltitol: 35–52
• Sorbitol: 9
• Xylitol: 7–13

Ponseponse, mowa wambiri wamashuga umakhala ndi zotsatirapo zazing'ono m'magazi anu a shuga. Poyerekeza, shuga woyera wa tebulo (sucrose) ali ndi glycemic index ya 65 ().

Popeza kuti thupi lanu silingathe kuthyola moledzeretsa wa shuga, zimayambitsa kukwera kocheperako m'magazi anu kuposa shuga.

Shuga mowa ndi keto

Kusakaniza shuga kumakhala kochepa pa zakudya za keto, chifukwa kudya kumayambitsa shuga m'magazi anu.

Imeneyi ndi nkhani, chifukwa kuchuluka kwa shuga m'magazi kumatha kupangitsa kuti thupi lanu likhalebe mu ketosis, yomwe ndi njira yofunika kwambiri yopezera zabwino za keto diet (,).

Popeza kuti zidakwa za shuga zimakhudza kwambiri shuga m'magazi, zimapezeka kwambiri muzogulitsa keto.

Kuphatikiza apo, popeza samadya bwino, keto dieters nthawi zambiri amachotsa shuga ndi fiber kuchokera kuma carbs onse pachakudya. Chiwerengero chomwe chimatulukacho chimatchedwa net carbs ().

Komabe, chifukwa cha kusiyanasiyana kwama GI amitundu yosiyanasiyana ya zidakwa za shuga, ena ndi abwino pachakudya cha keto kuposa ena.

Erythritol ndi njira yabwino yogwiritsira ntchito keto, chifukwa ili ndi index ya glycemic ya 0 ndipo imagwira bwino ntchito yophika komanso kuphika. Kuphatikiza apo, chifukwa cha tinthu tating'onoting'ono tating'onoting'ono, erythritol imatha kukhala yololera bwino kuposa ena amowa shuga (,).

Komabe, xylitol, sorbitol, ndi isomalt zonse ndizoyenera pa keto zakudya. Mutha kungofuna kuchepetsa kudya kwanu mukamawona zovuta zilizonse zam'mimba.

Imodzi mwa shuga yomwe imawoneka ngati yocheperako pang'ono ndi maltitol.

Maltitol ali ndi GI yotsika kuposa shuga. Komabe, ndi GI mpaka 52, zikuyenera kukhala ndi gawo lalikulu pamashuga anu am'magazi kuposa mowa wina ().

Mwakutero, ngati mukudya keto, mungafune kuchepetsa kudya kwa maltitol ndikusankha njira ina ya shuga ndi GI yotsika.

Popeza kuti zimakhudza shuga m'magazi, ambiri omwe amakhala ndi shuga amawoneka kuti ndi ochezeka. Maltitol imakhudza kwambiri shuga wamagazi ndipo imayenera kuchepetsedwa pakudya keto.

Zovuta zam'mimba

Mukamamwa moyenera kudzera pachakudya, mowa mwaukali amawerengedwa kuti ndi otetezeka kwa anthu ambiri.

Komabe, ali ndi kuthekera koyambitsa zovuta zam'mimba, makamaka zochulukirapo. Zotsatira zoyipa monga kuphulika, mseru, ndi kutsekula m'mimba zakhala zikuwonedwa mukamadya shuga wopitilira 35-40 magalamu patsiku (,,).

Kuphatikiza apo, anthu omwe ali ndi matenda opweteka m'mimba (IBS) amatha kukhala ndi zovuta zina zilizonse ndi shuga. Zotsatira zake, ngati muli ndi IBS, mungafunike kupewa mowa wambiri (,).

Kudya mowa wambiri wa shuga kumatha kuyambitsa zovuta m'mimba, monga kutsegula m'mimba ndi mseru. Ngakhale kuti anthu ambiri amatha kulekerera pang'ono, omwe ali ndi IBS angafune kupeŵa zakumwa za shuga.

Mfundo yofunika

Zakumwa za shuga ndizotsekemera zochepa zomwe sizingakhudze shuga yanu yamagazi. Zotsatira zake, ndi njira yotchuka ya keto yokometsera zakudya ndi zakumwa.

Ingokumbukirani kuti ena atha kukhala osankha bwino kuposa ena.

Mwachitsanzo, maltitol imakhudza kwambiri shuga m'magazi kuposa erythritol, yomwe imakhala ndi GI ya 0.

Nthawi yotsatira mukamafuna kuwonjezera zotsekemera ku khofi wanu kapena kupanga mapuloteni opangira mavitamini a keto, yesani kumwa shuga ngati erythritol kapena xylitol.

Onetsetsani kuti mumamwa ma sweetenerswa moperewera kuti mupewe zovuta zomwe zingachitike m'mimba.