Kodi Mungayende Wamasamba pa Zakudya za Keto?

Zamkati

• Kodi zamasamba keto zakudya ndi chiyani?
• Mapindu azaumoyo
• Amalimbikitsa kuchepa thupi
• Amateteza ku matenda opatsirana
• Imathandizira kuwongolera shuga
• Zowonongeka
• Mutha kukulitsa chiopsezo chakusowa zakudya m'thupi
• Zitha kuyambitsa zizindikilo ngati chimfine
• Osayenera anthu ena
• Zakudya zoti mudye
• Zakudya zofunika kupewa
• Zitsanzo za dongosolo la chakudya
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Keto wazakudya zodyera
• Mfundo yofunika

Zakudya zamasamba ndi ma ketogenic zaphunziridwa mozama pazabwino zawo (,).

Zakudya za ketogenic, kapena keto, ndizodya mafuta, mafuta ochepa kwambiri omwe atchuka kwambiri m'zaka zaposachedwa. Ngakhale nthawi zambiri imakhala ndi nyama monga nyama, nsomba, ndi nkhuku, ndizotheka kuzisintha kuti zigwirizane ndi zakudya zamasamba.

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa pazakudya zamasamba keto.

Kodi zamasamba keto zakudya ndi chiyani?

Zakudya zamasamba keto ndi njira yodyera yomwe imaphatikiza zakudya zamasamba ndi zakudya za keto.

Odya zamasamba ambiri amadya nyama monga mazira ndi mkaka koma amapewa nyama ndi nsomba.

Pakadali pano, chakudya cha ketogenic ndi chakudya chamafuta ambiri chomwe chimachepetsa kudya kwa carb mpaka magalamu 20-50 patsiku. Kudya kotsika kwambiri kotereku kumalimbikitsa ketosis, momwe thupi lanu limayambira kuwotcha mafuta m'malo mwa glucose (,).

Pa zakudya zamtundu wa ketogenic, pafupifupi 70% yama calories anu tsiku lililonse ayenera kuchokera ku mafuta, kuphatikiza magwero ngati mafuta, nyama, nsomba, ndi mkaka wamafuta wathunthu ().

Komabe, zakudya za keto zamasamba zimachotsa nyama ndi nsomba, m'malo modalira mafuta ena athanzi, monga mafuta a kokonati, mazira, mapeyala, mtedza, ndi mbewu.

Zakudya zamasamba keto ndizodyera mafuta kwambiri, zotsika kwambiri zomwe zimachotsa nyama ndi nsomba.

Mapindu azaumoyo

Ngakhale palibe kafukufuku amene amafufuza zaubwino wazakudya zamasamba, kafukufuku wambiri amapezeka pazakudya za makolo awiri.

Amalimbikitsa kuchepa thupi

Zakudya zonse zamasamba ndi ketogenic zimalumikizidwa ndi kuchepa thupi.

Kuwunikanso kwakukulu kwamaphunziro 12 kudawonetsa kuti omwe amadya zamasamba adataya makilogalamu awiri ndi theka kuposa osadya nyama pamasabata 18 ().

Komanso, mu kafukufuku wa miyezi 6 mwa anthu a 74 omwe ali ndi matenda a shuga amtundu wa 2, zakudya zamasamba zimalimbikitsa mafuta ndi kuwonda kwambiri kuposa zakudya zamafuta ochepa ().

Mofananamo, kafukufuku wa miyezi 6 mwa anthu 83 omwe ali ndi kunenepa kwambiri adapeza kuti kudya keto kumachepetsa kwambiri kulemera ndi kuchuluka kwa thupi (BMI), ndikuchepetsa makilogalamu 14 (14 kg).

Zakudya zabwinozi zamafuta ambiri zitha kukupangitsani kuti mukhale omva bwino kwanthawi yayitali kuti muchepetse njala ndi njala ().

Amateteza ku matenda opatsirana

Zakudya zamasamba zalumikizidwa ndi kuchepa kwa chiwopsezo cha matenda angapo.

M'malo mwake, kafukufuku amawamanga pachiwopsezo chochepa cha khansa komanso kuchuluka kwa zinthu zingapo zoopsa zamatenda amtima, kuphatikiza BMI, cholesterol, ndi kuthamanga kwa magazi (,).

Zakudya za keto zawerengedwanso pazotsatira zake popewa matenda.

Pakufufuza kwamasabata 56 mwa anthu 66, zakudya za keto zidapangitsa kuti muchepetse thupi, cholesterol yonse, cholesterol ya LDL (yoyipa), triglycerides, ndi shuga wamagazi, zonse zomwe zimayambitsa matenda amtima ().

Kafukufuku wina akuwonetsa kuti chakudyachi chingateteze thanzi laubongo ndikuthandizira kuchiza matenda a Parkinson ndi Alzheimer's (,).

Kafukufuku wazinyama ndi chubu chimanenanso kuti zakudya za keto zitha kuchepetsa kukula kwa zotupa za khansa. Komabe, kafukufuku wina amafunika (,,).

Imathandizira kuwongolera shuga

Zakudya zamasamba ndi keto zimathandizira kuwongolera shuga.

Kuwunikanso kwamaphunziro asanu ndi limodzi okhudzana ndi zakudya zamasamba ndikuchepetsa kwakukulu kwa HbA1c, chodziwika cha kuwongolera shuga kwa nthawi yayitali ().

Kuphatikiza apo, kafukufuku wazaka 5 mwa anthu 2,918 adazindikira kuti kusintha kwa zakudya zamasamba kumachepetsa chiopsezo cha matenda ashuga ndi 53% ().

Pakadali pano, zakudya za keto zitha kusintha kusintha kwa magazi mthupi lanu ndikuwonjezera chidwi chake ku insulin, mahomoni omwe amakhudzidwa ndi shuga ().

Pakafukufuku wa miyezi 4 mwa anthu 21, kutsatira zakudya za keto zidatsitsa HbA1c ndi 16%. Modabwitsa, 81% ya omwe adatenga nawo gawo adatha kuchepetsa kapena kusiya kumwa mankhwala ashuga kumapeto kwa kafukufukuyu ().

Zakudya zonse zamasamba ndi keto zakhala zikuwonjezeka kuti zichepetse kunenepa, kuthandizira kuwongolera shuga m'magazi, komanso kuteteza kumatenda angapo opitilira muyeso. Kumbukirani kuti palibe kafukufuku amene amafufuza zakudya zamasamba keto makamaka.

Zowonongeka

Zakudya zamasamba keto zimakhala ndi zovuta zina zomwe zingatithandizenso.

Mutha kukulitsa chiopsezo chakusowa zakudya m'thupi

Zakudya zamasamba zimafuna kukonzekera bwino kuti muwonetsetse kuti mukukumana ndi zosowa zanu.

Kafukufuku akuwonetsa kuti zakudya izi sizikhala ndi michere yambiri, kuphatikiza vitamini B12, iron, calcium, ndi protein ().

Zakudya zamasamba zimakhala zovuta kwambiri chifukwa zimachepetsa magulu angapo azakudya zopatsa thanzi, monga zipatso, nyemba, ndi mbewu zonse - zomwe zikuwonjezeranso ngozi yakusowa zakudya.

Kuwunika momwe michere imadyera mosamala ndikudya zakudya zosiyanasiyana, zopatsa thanzi kumatha kuwonetsetsa kuti mukupeza mavitamini ndi michere yomwe thupi lanu limafunikira.

Kutenga zowonjezera kumathandizanso - makamaka pazakudya zomwe nthawi zambiri zimasowa zakudya zamasamba, monga vitamini B12.

Zitha kuyambitsa zizindikilo ngati chimfine

Kusintha kukhala ketosis kumatha kuyambitsa zovuta zina, zomwe nthawi zina zimatchedwa chimfine cha keto ().

Zina mwazizindikiro zodziwika bwino ndi izi ():

• kudzimbidwa
• kupweteka mutu
• kutopa
• kuvuta kugona
• kukokana kwa minofu
• zosintha
• nseru
• chizungulire

Makamaka, zotsatirazi zimawonekera m'masiku ochepa. Kupuma mokwanira, kukhala ndi madzi okwanira, komanso kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuchepetsa zizolowezi zanu.

Osayenera anthu ena

Chifukwa zakudya zamtundu wa keto ndizoletsa kwambiri, mwina sizingakhale zabwino kwa aliyense.

Makamaka, ana ndi amayi omwe ali ndi pakati kapena akuyamwitsa ayenera kupewa, chifukwa zimatha kuchepetsa michere yambiri yofunikira pakukula bwino.

Zingakhale zosayenera kwa othamanga, omwe ali ndi vuto la kudya, kapena anthu omwe ali ndi matenda a shuga a mtundu woyamba.

Ngati muli ndi zovuta zina zamankhwala kapena mukumwa mankhwala aliwonse, lankhulani ndi azachipatala musanayambe kudya izi.

Zakudya zamasamba zimatha kuyambitsa mavuto kwakanthawi kochepa, kusowa zakudya zofunikira, komanso kukhala zosayenera kwa ana komanso amayi apakati kapena oyamwitsa.

Zakudya zoti mudye

Zakudya zabwino zamasamba keto ziyenera kuphatikiza ndiwo zamasamba zosakhala zowuma, mafuta athanzi, ndi magwero a protein, monga:

• Masamba osakhazikika: sipinachi, broccoli, bowa, kale, kolifulawa, zukini, ndi tsabola belu
• Mafuta athanzi: maolivi, mafuta a kokonati, mapepala, mafuta a MCT, ndi mafuta a avocado
• Mtedza: maamondi, walnuts, cashews, mtedza wa macadamia, pistachios, ndi mtedza waku Brazil
• Mbewu: chia, hemp, fulakesi, ndi nthanga za dzungu
• Mabotolo a mtedza: amondi, chiponde, chiponde, ndi batala wa hazelnut
• Mkaka wamafuta wathunthu: mkaka, yogurt, ndi tchizi
• Mapuloteni: mazira, tofu, tempeh, spirulina, natto, ndi yisiti wopatsa thanzi
• Zipatso za carb wotsika (pang'ono): zipatso, mandimu, ndi mandimu
• Zitsamba ndi zokometsera: basil, paprika, tsabola, turmeric, mchere, oregano, rosemary, ndi thyme

Chakudya cha zamasamba chotchedwa keto chiyenera kuphatikiza mafuta ambiri athanzi, masamba osakhuthala, ndi mapuloteni obzala.

Zakudya zofunika kupewa

Pa zakudya zamasamba keto, muyenera kupewa nyama ndi nsomba zonse.

Zakudya zamafuta apamwamba monga mbewu, nyemba, zipatso, ndi ndiwo zamasamba zololedwa zimangololedwa pang'ono pokha, bola zikakwaniritse gawo lanu la carb tsiku lililonse.

Muyenera kuchotsa zakudya zotsatirazi:

• Nyama: ng'ombe, nkhumba, mwanawankhosa, mbuzi, ndi nyama yamwana wang'ombe
• Nkhuku: nkhuku, Turkey, bakha, ndi tsekwe
• Nsomba ndi nkhono: nsomba, nsomba, sardines, anchovies, ndi nkhanu

Nazi zakudya zina zomwe muyenera kuchepetsa:

• Masamba owuma: mbatata, zilazi, beets, parsnips, kaloti, ndi mbatata
• Zakumwa zotsekemera ndi shuga: soda, tiyi wokoma, zakumwa zamasewera, madzi, ndi zakumwa zamagetsi
• Mbewu: mkate, mpunga, quinoa, oats, mapira, rye, balere, buckwheat, ndi pasitala
• Nyemba: nyemba, nandolo, mphodza, ndi nandolo
• Zipatso: maapulo, nthochi, malalanje, zipatso, vwende, apricots, plums, ndi mapichesi
• Zokometsera: kanyenya msuzi, uchi mpiru, ketchup, marinades, ndi zotsekemera saladi mavalidwe
• Zakudya zosinthidwa: chimanga cham'mawa, granola, tchipisi, ma cookie, ophwanya, ndi zinthu zophika
• Zokometsera: shuga wofiirira, shuga woyera, uchi, madzi a mapulo, ndi timadzi tokoma
• Zakumwa zoledzeretsa: mowa, vinyo, ndi ma cocktails otsekemera

Zakudya zamasamba zimachotsa nyama zonse poletsa zakudya zamafuta ambiri monga ndiwo zamasamba, zakumwa zotsekemera, tirigu, ndi zipatso.

Zitsanzo za dongosolo la chakudya

Dongosolo lazakudya la masiku asanu lingathandize kuyambitsa keto wamasamba.

Lolemba

• Chakudya cham'mawa: smoothie wokhala ndi mkaka wamafuta wathunthu, sipinachi, batala wa chiponde, mafuta a MCT, ndi ufa wa chokoleti wama Whey protein
• Chakudya: Zakudyazi za zukini zokhala ndi ma nyama a tempeh ndi msuzi wa avocado wokoma
• Chakudya: coconut curry wopangidwa ndi mafuta, zosakaniza zosakaniza, ndi tofu

Lachiwiri

• Chakudya cham'mawa: omelet wopangidwa ndi mafuta a kokonati, tchizi, tomato, adyo, ndi anyezi
• Chakudya: Phula la kolifulawa ndi tchizi, bowa, tomato, mafuta, ndi sipinachi
• Chakudya: saladi ndi masamba osakaniza, tofu, mapeyala, tomato, ndi tsabola belu

Lachitatu

• Chakudya cham'mawa: tofu amalimbana ndi mafuta, zosakaniza zosakaniza, ndi tchizi
• Chakudya: kolifulawa mac ndi tchizi wokhala ndi mafuta a avocado, broccoli, ndi nyama yankhumba ya tempeh
• Chakudya: frittata ndi mafuta a kokonati, sipinachi, katsitsumzukwa, tomato, ndi feta

Lachinayi

• Chakudya cham'mawa: Yogurt yachi Greek yokhala ndi mtedza ndi mbewu za chia
• Chakudya: Letesi ya taco imakulungidwa ndi nyama ya bowa wa walnut, mapeyala, tomato, cilantro, kirimu wowawasa, ndi tchizi
• Chakudya: mabwato a pizza a zukini okhala ndi maolivi, marinara, tchizi, sipinachi, ndi adyo

Lachisanu

• Chakudya cham'mawa: keto oatmeal ndi mbewu za hemp, mbewu za fulakesi, heavy cream, sinamoni, ndi batala wa chiponde
• Chakudya: mabwato ophika avocado ophika okhala ndi chives, nyama yankhumba ya coconut, ndi paprika
• Chakudya: kolifulawa wokazinga mpunga wopangidwa ndi mafuta a coconut, veggies, ndi tofu

Keto wazakudya zodyera

Nazi zakudya zochepa chabe zomwe mungasangalale pakati pa chakudya:

• zipsini zukini
• udzu winawake wokhala ndi chiponde
• nthanga za dzungu wokazinga
• obisalaza fulakesi ndi tchizi tating'ono
• mtedza wosakaniza
• Chia mbewu pudding yodzaza ndi coconut wopanda shuga
• kaloti ndi guacamole
• kirimu wokwapulidwa ndi mabulosi akuda
• kanyumba kathupi kathunthu ndi tsabola wakuda
• yogurt wama Greek wamafuta ambiri ndi walnuts

Zitsanzo zomwe zili pamwambapa zimapereka malingaliro angapo pazakudya zosavuta komanso zokhwasula-khwasula zomwe mungasangalale ndi zakudya zamasamba.

Mfundo yofunika

Zakudya zamasamba keto ndizodyera mafuta kwambiri, zotsika kwambiri zomwe zimachotsa nyama ndi nsomba.

Podziyimira pawokha, zakudya zamasamba ndi keto zitha kulimbikitsa kuwongolera shuga wamagazi, kuonda, ndi maubwino ena angapo.

Ngakhale zili choncho, chakudyachi chingawonjezere chiopsezo chanu choperewera kwa zakudya ndipo sichinaphunzire chokha.

Komabe, ngati ndinu wosadya nyama ndipo mukufuna kuyesa keto - kapena mukutsatira kale keto ndipo mukufuna kudziwa zopanda nyama - ndizotheka kuphatikiza zonse ziwiri.