Zonse Zomwe Muyenera Kudziwa Zokhudza Zakudya za Keto

Zamkati

• Kodi Ketogenic Diet ndi chiyani?
• Kodi Ndingadziwe Bwanji Pamene Ndili mu Ketosis?
• Kodi Tsiku Pa Keto Chakudya cha Keto Limawoneka Motani?
• Kodi Phindu La Zakudya Zake Ndi Chiyani?
• Kodi Pali Zodandaula Zaumoyo Zomwe Ndiyenera Kudziwa?
• Kodi Ndizichita?
• Onaninso za

Pakadali pano, mukudziwa mafuta siabwino monga aliyense amaganizira. Koma tikulingalira kuti mumaganizirabe kawiri musanaphike ndi batala ndikudya tchizi pang'ono. Ngati mukugwedeza mutu wanu inde, ndiye kuti timamva kuti ketogenic imakupatsani malingaliro. Kungotchedwa "keto" ndi gulu lake la otsatira odzipereka, dongosolo la zakudya za keto limakhudza kudya mafuta ambiri osati ma carbs ambiri. Ndizofanana kwambiri ndi zakudya za Atkins, koma zimasiyana chifukwa zimachepetsa kuchuluka kwa mapuloteni ndipo zimafuna kuti muzitsatira kwambiri ma carbs nthawi yonse yomwe mumadya, osati nthawi yoyamba.

Kodi Ketogenic Diet ndi chiyani?

Ngati mumatsatira zakudya zachikhalidwe chakumadzulo, ndiye kuti thupi lanu limatha kupeza mafuta kuchokera ku shuga wopezeka m'zakudya. Koma zakudya za ketogenic zimatenga njira yosiyana kwambiri. "Mukutenga chakudya mu equation, ndipo thupi limangoyima pang'ono ndikuti," Chabwino, ndilibe shuga. Kodi ndiyenera kutaya chiyani? "Atero a Pamela Nisevich Bede, RD, a Katswiri wamankhwala wokhala ndi EAS Sports Nutrition.

Yankho? Mafuta. Kapenanso, matupi a ketone, omwe ndi zinthu zomwe thupi limatulutsa zikawapatsa mphamvu zamafuta osati shuga. Zakudya za keto zimakhala ndi mafuta ambiri, zili ndi ma carbs ochepa, ndipo zimangokhala ndi zomanga thupi zochepa (chifukwa thupi limatha kusintha mapuloteni owonjezera kukhala chakudya, Bede akuti).

Tikanena kuti mafuta ochuluka, tikutanthauza. Zakudya zimafuna kupeza 75 peresenti ya zopatsa mphamvu zanu kuchokera kumafuta, ndi 20 peresenti kuchokera ku mapuloteni, ndi 5 peresenti kuchokera ku chakudya. Kwenikweni ndi magalamu angati omwe muyenera kupeza kutengera zosowa zamagetsi (ma calculator pa intaneti atha kukuthandizani kuti muzindikire), koma anthu ambiri safuna kutenga ma gramu opitilira 50 a carbs, akutero a Bede.

Kuyika zinthu moyenera, mbatata imodzi imakhala ndi magalamu 26 a carbs. "Kawirikawiri 50 mpaka 65 peresenti ya ma calories athu amachokera ku chakudya, choncho ndikusintha kwathunthu," akutero a Bede. (Koma Onani Zotsatira Zomwe Mayi Ameneyu Anali Nazo Pambuyo Potsatira Zakudya Za Keto.)

Kodi Ndingadziwe Bwanji Pamene Ndili mu Ketosis?

Tsatirani zakudyazo kwa masiku angapo ndipo thupi lanu lidzalowa ketosis, zomwe zikutanthauza kuti liyamba kuwotcha mafuta osati shuga. Kuti mutsimikize kwambiri, mutha kuyeza ma ketonelevels anu ndi mita yodulira magazi kapena zingwe za ketone mkodzo, zonse zomwe zimakhala zosavuta kuzipeza pa Amazon. Ndipo pomwe Bede akunena kuti mutha kupeza kuti thupi lanu lafika ketosis mkati mwa masiku atatu, zidzatenga pakati pa masabata atatu ndi asanu kuti muzolowere. (Komabe, Keto Diet Inasintha Thupi la Jen Widerstrom M'masiku 17 Okha.)

Anthu ambiri amangotsatira matupi awo a ketone kumayambiriro kwa zakudya. Pambuyo pake, mutha kuzolowera zomwe zimamveka. "Ichi ndi chimodzi mwazakudya zomwe mukabera, mumadziwa bwino, mumamva zoyipa," akutero Bede. Kubera pazakudya kungakupangitseni kumva kutopa, ngati kuti mukuledzera chifukwa cha ma carbs ambiri. "Akatswiri azakudya amaganiza kuti pakhoza kukhala vuto la kupatsirana kwa magazi m'thupi," atero a Bede. "Ndiye kuti, mukabwezeretsanso kuchuluka kwa ma carbs m'dongosolo, mumakumana ndi zotupa zazikulu kenako kuwonongeka kwa shuga."

Kodi Tsiku Pa Keto Chakudya cha Keto Limawoneka Motani?

Sikuti muyenera kuyika malire okhwima pa kuchuluka kwa ma calories omwe mumadya, koma mumafuna kuonetsetsa kuti zosaposa 5 peresenti ya izo zimachokera ku carbs ndipo 75 peresenti imachokera ku mafuta. Bede akuwonetsa kugwiritsa ntchito pulogalamu ngati Lose It! kutsatira, kapena mungayesere dongosolo la keto zakudya kwa oyamba kumene. (Zolemba pambali: Izi ndi Zomwe Odyera Zamasamba Ayenera Kudziwa Asanayambe Chakudya cha Ketogenic.)

Tsiku la zakudya za keto limasiyana, koma zosankha zina za otsatira odzipereka nthawi zambiri zimaphatikizapo khofi ya Bulletproof pachakudya cham'mawa; mbale ya taco yopangidwa ndi nyama yang'ombe, kirimu wowawasa, mafuta a kokonati, tchizi, salsa, maolivi, ndi tsabola wabelu nkhomaliro; ndi nyama yothira anyezi, bowa, ndi sipinachi wothiridwa mu batala ndi mafuta a kokonati pa chakudya chamadzulo, akutero Bede. Palinso zakumwa zochepa zotchedwa carb keto zomwe zingakupatseni ketosis, osanenapo maphikidwe a masamba a keto komanso maphikidwe ochezeka.

Kodi Phindu La Zakudya Zake Ndi Chiyani?

Ma Carbs amakopa-ndikusunga madzi, chifukwa chake kusintha koyamba komwe mungaone ndikuchepa kwamadzi ndi kuphulika, atero a Bede. Kuchepetsa kunenepa kukupitilizabe, makamaka chifukwa simudzakhala ndi njala mukamadya mafuta okhathamira ndi zakudya zonse, m'malo mongomwa zokhazokha zosavomerezeka.

Kutsata zakudya kumathandizanso kuyeserera kwanu. Kafukufuku wina wofalitsidwa m'magazini Zakudya Zabwino & Metabolism adapeza amayi pazakudya za ketogenic adataya mafuta ambiri pambuyo pophunzitsidwa kukana kuposa omwe amadya nthawi zonse. Ndipo ngakhale simukudziwa momwe mungapangire masewera olimbitsa thupi popanda mphamvu yothamanga yomwe ma carbs amapereka, malangizowa adzakuthandizani-ndi kukuthandizani kukonzekera bwino.

Kodi Pali Zodandaula Zaumoyo Zomwe Ndiyenera Kudziwa?

Kuchepa koyambirira kwa kulemera kwa madzi kungayambitse kutaya madzi m'thupi, zomwe zingayambitse zomwe zimadziwika kuti keto flu. "Ndipamene pamayamba kupweteka mutu, kutopa, komanso kutayika," akutero a Bede. Kuti athane ndi izi, akupangira kuti muwonetsetse kuti mwathira madzi ndikukweza ma electrolyte kudzera mu msuzi wa ng'ombe, msuzi wa nkhuku, mapiritsi a electrolyte, kapena Pedialyte. (Nazi Zizindikiro Zowopsa za Kutaya Madzi M'thupi Zomwe Muyenera Kuzidziwa.)

Muthanso kukhala osachita zachilendo mukangoyamba kumene kudya keto. Kafukufuku wofalitsidwa mu International Journal of Kunenepa Kwambiri anapeza kuti njala isanakhalepo ingakhalepo kwa milungu itatu yoyambirira pazakudya, ndipo Bede akuti kumva kutopa ndi njala pamene mukusintha kungapangitse kuti maseŵera olimbitsa thupi anu azikhala olimba kuposa masiku onse. Ngati izi zitachitika, dzipatseni nthawi yoti musinthe, ndipo musamakankhire mwamphamvu kuposa momwe thupi lanu likumverera kuti lakonzekera.

Ndipo kumbukirani, zakudya izi sizinapangidwe kuti zizitsatiridwa kwa nthawi yayitali. Izi ndi zofunika kuziganizira mwapadera, chifukwa pali malingaliro ena omwe zakudya zingawononge impso zanu ngati mutazitsatira nthawi zonse, akutero Taylor C. Wallace, Ph.D., katswiri wa sayansi ya zakudya komanso katswiri wa zakudya. Ochita kafukufuku akuganiza kuti mwina chifukwa ma ketoni ambiri amatha kubweretsa kuchepa kwa madzi m'thupi ndi mkodzo wokhala ndi calcium, otsika mu citrate, komanso pH yochepa, zonse zomwe zimapangitsa miyala ya impso.

Pomaliza, gawo lazakudya lolemera kwambiri lazakudya litha kukhala ndi zotsatirapo zoipa pa thanzi ngati dieters anyamula mafuta ochulukirapo komanso odzaza, zomwe Wallace akuti ndizosavuta kuchita. "Anthu apita ku McDonald ndikutenga tchizi tating'onoting'ono tating'onoting'ono, kukachotsa ndulu, ndikudya," akutero. Izi sizabwino, chifukwa sayansi imawonetsa kuti kudya mafuta ochulukirapo kumatha kukulitsa mafuta a LDL, omwe angayambitse matenda a atherosclerosis, kapena kuchuluka kwa mafuta ndi cholesterol m'mitsempha, atero Sean P. Heffron MD, mlangizi wa zamankhwala ku NYU Langone Malo azachipatala.

Kodi Ndizichita?

Pokhapokha mutakhala okonzeka kutenga nthawi yokonzekera chakudya, popeza keto si dongosolo lomwe limakupatsani mwayi woti mudzuke Lolemba m'mawa ndikuti, "Lero ndi lero!" "Ndikadaifufuza pasadakhale," akutero a Bede. Ndipo ngati simukuwona zotsatira nthawi yomweyo, Bede akuti sizitanthauza kuti sizikugwira ntchito. "Muyenera kupereka thupi lanu nthawi kuti mupeze gwero lina lamafuta ndikusintha. Osapereka sabata ndikusiya."

Onaninso za