I-Ketogenic Diet 101: Isikhokelo sabaqalayo

Emva kweminyaka yokuthintelwa kwisondlo sonyango kwizibhedlele, ukutya kwe-ketogenic (okubizwa ngokuba yi-keto diet) kubuyile njengenye yeendlela zokutya ezishushu eMelika.

Ukutya kwavela emva kwiminyaka yee-1920 njengendlela yokuphatha isifo sokuwa kwabantwana, kwaye ngenxa yezinga eliphezulu lempumelelo-abantu abatya i-keto diet experience. malunga ne-30% ukuya kuma-40% ukuxhuzula okumbalwa—kusasetyenziswa nanamhlanje kuloo ndawo.

Kodwa kuthekani ngokusetyenziswa kwayo kubemi abasempilweni ngokubanzi bejonge nje ukunciphisa ubunzima okanye ukufumana ngaphezulu ebomini? Masikhuphe le ultra-low-carb, ukutya okunamafutha amaninzi kancinci kancinci.

Funda ngokugqithisileyo: Ndazama i-Ketogenic Diet ngeentsuku ze-30 kwaye nantsi into eyenzekayo

ndingathini ndzulu

Yintoni i-Keto Diet?

I ukutya kwe ketogenic iphezulu kakhulu kumafutha (malunga ne-80% yeekhalori zakho zemihla ngemihla), iphantsi kakhulu kwi-carbohydrates (ngaphantsi kwe-5% yeekhalori zakho) kwaye iphakathi kwiprotheni (ngokuqhelekileyo i-15% ukuya kwi-20% yeekhalori zakho). Olu luhambo oluhle kakhulu olusuka kunikezelo lwemacronutrient olucetyiswayo ngokubanzi lwe-20% ukuya kwi-35% yeprotheyini, i-45% ukuya kuma-65% yeecarbohydrates, kunye ne-10% ukuya kwi-35% yamafutha.

Inxalenye ebaluleke kakhulu yokutya kwe-keto yinkqubo yendalo ebizwa ngokuba yi-ketosis. Ngokuqhelekileyo, imizimba isebenza kakuhle kakhulu kwi-glucose. Iglucose iveliswa xa umzimba usaphula iicarbohydrates. Yinkqubo elula kakhulu, yiyo loo nto iyindlela ekhethwa ngumzimba yokuvelisa amandla.

Xa unciphisa i-carbs okanye ungakhange utye nje ixesha elide, umzimba wakho ukhangele eminye imithombo yamandla ukuze uzalise isithuba. Amafutha adla ngokuba nguloo mthombo. Xa iswekile yegazi ihla ngenxa yokuba ungawondli i-carbs yomzimba wakho, amafutha akhutshwa kwiiseli zakho kwaye aphuphume isibindi. Isibindi siguqula amanqatha abe yimizimba yeketone, esetyenziswa ngumzimba wakho njengokhetho lwawo lwesibini lwamandla.

Kukuphi ukutya onokuthi ukutye kwi-Keto Diet Plan?

uluhlu oluprintwayo lokutya okuhlukeneyo okuyi-Keto Diet Friendly

Isicwangciso sokutya esiqhelekileyo se-keto sibandakanya ubukhulu becala:

Inyama
Intlanzi
Ibhotolo
Amaqanda
Itshizi
Ikrimu enzima
Iioli
Amandongomane
Iiavokhado
Imbewu
Imifuno eluhlaza ye-carb ephantsi

Olu luhlu lufutshane lushiya ukutya okune-carb enzima, okufana neenkozo, irayisi, iimbotyi, iitapile, iilekese, ubisi, iisiriyeli, iziqhamo kunye nemifuno.

Uluhlu lokutya kwe-Keto: Yintoni omele uyidle kunye nento onokuyinciphisa ukuba uya ku-Keto

Ziziphi iiNzuzo ezinokuthi zibekho kwi-Keto Diet?

Iresiphi ekhoyo: Iiavokhado ezineSalmon-Stuffed

Nangona ukutya kwe-keto ngokuqinisekileyo akukho lula, uphando lubonisa ukuba kunezinye iinzuzo zonyango ezinokuthi zisetyenziswe ukongezelela ekusebenziseni ukunyanga isifo sokuxhuzula. Nazi ezinye iindawo zophando apho ukutya kwe-keto kubonisa isithembiso:

Isifo sika-Alzheimer

Uphononongo luka-2019 kwi Ijenali yaMazwe ngaMazwe yeNzululwazi yeMolekyuli ibonisa ukuba xa izigulane ezine-Alzheimer zidla ukutya kwe-ketogenic, umsebenzi wokuqonda uphucula kakhulu. Kukholelwa ukuba oku kunento yokwenza nokuphucula umsebenzi we-mitochondrial ngokunika ingqondo ngepetroli entsha.

Isifo sikaParkinson

Enye yeempawu eziphambili zesifo sikaParkinson kukuqokeleleka okungaqhelekanga kweprotheni eyaziwa ngokuba yialpha-synuclein. Uphando oluxhaswa ngemali nguMichael J. Fox Foundation yoPhando lukaParkinson uye wahlola ukuba ukutya kwe-ketogenic kukhuthaza ukuchithwa kwezi proteni, ukunciphisa inani le-alpha-synuclein engqondweni.

Isifo sokugubhuka

Kuphononongo oluncinci luka-2022 olupapashwe kwi I-Neurology , izigulane ezine-relapsing multiple sclerosis (MS) zifakwe kwi-ketogenic diet. Emva kweenyanga ezintandathu, bachaza umgangatho wobomi obuphuculweyo, kunye nokuphuculwa kwempilo yengqondo neyengqondo. Ngaphambi kokuba oogqirha okanye abaphandi benze unxibelelwano phakathi kwe-keto kunye ne-MS, bafuna iisayizi ezinkulu zesampulu kunye nophando olucokisekileyo. Nangona kunjalo, iziphumo zokuqala ziyamangalisa.

Izifo zentliziyo

Le ngongoma yokudideka kunye nengxabano kuba ukutya okuxhomekeke kakhulu kwinyama kunye namafutha kucingelwa ngokwendalo ukuphakamisa i-cholesterol yegazi kwaye kubangele imiba yentliziyo. Nangona kunjalo, ubungqina bubonisa ukuba oku akunakuba njalo. Enyanisweni, ukutya kwe-keto inokunceda ukuphucula i-triglyceride, i-HDL kunye namanqanaba e-LDL. Uphononongo luka-2022 olupapashwe kwi Izondlo ujonge bonke ubungqina obukhoyo malunga nokutya kwe-ketogenic kunye nempilo ye-cardiovascular kwaye yafumanisa ukuba ukutya kunokudibaniswa nokuphuculwa kwezinto ezinobungozi bentliziyo. Ingqondo yakho, ababhali baphinde bavakalisa inkxalabo yabo ngokugcina ukutya kwixesha elide, kwaye bacebise ukuba ezi zibonelelo zingenakuhlala ixesha elide. Kucacile ukuba sifuna izifundo zexesha elide ukuvala eso sikhewu.

Uhlobo lwesi-2 seswekile

Olu luntu lufundwe kakhulu ngokutya kwe-keto kuba ngokobuchwephesha i-carb ephantsi njengoko unokuyifumana. Nangona uphando lwangoku luqhutywe kwiisampuli ezincinci kakhulu, ubungqina bubonisa ukuba ukutya okune-ultra-low-carb (njengokutya kwe-keto) kunokunceda ukunciphisa amanqanaba e-A1C kunye nokuphucula uvakalelo lwe-insulin ngokumalunga ne-75%. Ngapha koko, uphononongo luka-2020 olupapashwe kuyo Isondlo kunye nesifo seswekile yafumanisa ukuba ukutya kwe-keto kuhambelana ne-glucose engcono kunye nokulawulwa kwe-lipid kunye nokulahlekelwa kwesisindo. Sele nditshilo, uphando olongezelelweyo luyafuneka.

Umhlaza

Uphando lovavanyo lwakwangoko lucebisa ukuba ukutya kwe-keto kunokuba neziphumo ezichasene nethumba, mhlawumbi kuba kunciphisa ukuthathwa kwekhalori ngokubanzi (kunye nokujikeleza kweglucose) ekukhuleni kwethumba. Nangona kunjalo, ayizizo zonke izicubu eziphendula kwimiphumo yokutya kwe-ketogenic, njengoko kuphawuliwe kwinqaku Uluvo lwangoku lweZondlo zeKlinikhi kunye noNyango lweMetabolic ngo-2019. Ezinye izifundo zophando, ezifana nophononongo olungenamkhethe olubandakanya iimpuku ezipapashwe Umhlaza ngo-2018, wacebisa ukuba ukutya kwe-ketogenic kunempembelelo encinci ekukhuleni kwethumba esibindini. Uphando olongezelelekileyo kubantu abanobungakanani besampulu ezinkulu luyafuneka, kodwa ngokuqinisekileyo kukutya okucingayo.

Iresiphi ekhoyo: Iikeyiki zesipinatshi zeParmesan

ikhona iprotein kumhlophe qanda

Ngaba iSicwangciso sokuTyelwa kweKeto sinokuNceda ngokuLahla kobunzima?

Le yenye yeengongoma eziphambili zokuthengisa ukutya kwe-keto kunye nesizathu esiphambili sokuba ithandwa kakhulu-abaxhasi bokutya kwe-keto bathi unokulahla ubunzima obuninzi ngexesha elifutshane. Kodwa ngaba loo nto ilunge kakhulu ukuba ibe yinyaniso?

ungayiphinda njani inkukhu ye-costco

Izifundo ezininzi, kubandakanywa uphando olupapashwe kwi Ijenali yaMandla kunye noPhando lokuBambisa kwi-2018, ikhankanya ukuba ukulandela ukutya okune-carbohydrate ephantsi (njengokutya kwe-keto) kunokubangela ukulahleka kwesisindo ngaphandle kokunciphisa ukusebenza kwezemidlalo. Uyathembisa, akunjalo? Ewe, ukwehla kobunzima kulungile kuphela ukuba loo ntshukumo izinzileyo ixesha elide, kwaye akucaci ukuba kunjalo.

Uphononongo luka-2020 olusuka Cureus ucebise ukuba abo balandela ukutya kwe-ketogenic banokuthi baye bafumana ukulahleka kwesisindo kwaye babonise ukuphucula uxinzelelo lwegazi, i-triglycerides kunye ne-HDL (i-HDL) ye-cholesterol. Nangona kunjalo, olu phuculo aluzange lubonwe ngaphaya kwamanqaku eenyanga ezili-12, okucebisa ukuba izifundo ezingaphezulu kwexesha elide ziyafuneka ukuze kuqinisekiswe ukusebenza kakuhle kokutya.

Sekunjalo, makhe sijonge ezinye izizathu zokuba kutheni i-keto inokusebenzela abanye njengesixhobo sokunciphisa umzimba.

nciphisa ukutya kwakho

izibonelelo zokwehla kobunzima

Funda ngokugqithisileyo: 30 Ukutya okuneMpilo ephantsi kweCarb ekutyayo

Ziziphi iimeko eziphantsi kwe-Keto Diet?

Ngelishwa, ayinakuba yimvula kunye neeunicorns zonke. Nazi ezinye iziphumo ebezingalindelekanga kunye nobungozi bokutya i-keto.

Izithintelo zokuSebenza kweembaleki

Kwabo bantu baqeqesha kakhulu kwaye kunzima, ukuya kwi-keto kunokusixina isitayile sakho. Njengoko iprotheni ibalulekile ekukhuleni kwemisipha, ii-carbs nazo zidlala indima ebalulekileyo ngokukhulula i-insulin ukuze iqhube loo proteni kwiimisipha ngokukhawuleza. Ikwasinceda ukuba sakhe iivenkile ze-glycogen kwiiseshoni zoqeqesho ezinde, ukubaleka okanye ukunyuka. Enye ebanzi uphononongo yoluncwadi kwisondlo sezemidlalo lufumene ukuba ngelixa uphando lungekho kwiimpembelelo zexesha elide le-keto yokutya, kwixesha elifutshane, ukutya kwe-keto kungaphantsi kwezinye iiprotocol zokutya kwi-anaerobic, i-aerobic kwaye kwezinye iimeko nakwimilinganiselo yokusebenza kwamandla.

Keto 'Flu'

Umzimba wakho awuqhelanga ukusebenzisa ii-ketones rhoqo, ngoko xa usenza utshintsho, udla ngokuziva ungaphilanga. Uphononongo luka-2019 olupapashwe kwi Izondlo Icebisa ukuba ukutya kwe-keto kusenokuchaphazela ibhalansi ye-electrolyte, ekhokelela kwinkungu yobuchopho, intloko ebuhlungu, isicaphucaphu kunye nokudinwa. Abantu abakukutya kwe-keto nabo bahlala bekhalaza ngokufumana ukunuka kakubi umoya , ukubila kunye ne-pee ngenxa yemveliso ye-fat metabolism (i-acetone) ephumayo. Ngombulelo, esi siphumo sesokwexeshana, ke yazi nje ukuba awuzukuchitha ubomi bakho bevumba.

Ukuqunjelwa

Akukho mntu uthanda ukuziva exhaswe kwaye kabuhlungu, ukuba awulumkanga malunga nokhetho lwakho lokutya xa usiya kwi-keto, inokuba yinto rhoqo inkxalabo. Kuba usika ukutya okuziinkozo kunye neziqhamo (ezimbini zezona mithombo zixhaphakileyo zefiber), jolise kuyo nyusa imifuno yakho enefayibha eninzi, kwaye ucinge ngesongezo .

Ukunqongophala kweSondlo

Njengayo nayiphi na irejimeni engqongqo kakhulu, xa usike ukutya, kukho ithuba elihle lokuba uphoswe yinto enkulu. Nantsi into ekufuneka uyivule amehlo.

Isodium

Kholwa okanye ungakholelwa, kuxhomekeke kwindlela otya ngayo, usenokuba netyuwa encinane. Xa i-carb etyayo iphantsi kwaye i-insulin ingakhutshwa, izintso zifunxa i-sodium kunye ne-potassium encinci kwaye ikhuphe ngakumbi njengenkunkuma, ikushiya uzive unesiyezi, udinwe kwaye unesihlungu. Kunokuba ufikelele ekutyeni okuninzi okugayiweyo, zama ukunonga ukutya kwakho ngokukhululekileyo ngetyuwa yolwandle.

Potassium

Ngoluhlu oluvunyiweyo lokutya lufutshane kakhulu, awukwazi ukufumana iziqhamo ezaneleyo kunye nemifuno kwi-keto. Enye yeempembelelo ezinkulu? Ukunqongophala kwe-potassium-kunye nakho konke ukuqhina okuthandekayo kunye nezihlunu zemisipha ezihamba nazo. Zimisele ukunyusa ukutya kwakho okufana nesipinatshi, iavokhado, iitumato, ikale kunye namakhowa ukuze ufumane ukulungiswa kwe potassium.

utata john igarlic sauce sauce

Ivithamin C

Uninzi lwethu ukutya kwe-vitamin C Ivela kuluhlu oluhle lweziqhamo, ke ukuba uyayisika yonke loo nto, kuya kufuneka uqiniseke ukuba ugcina imifuno yakho ukuze uhlawule. Finyelela ngakumbi kwi-broccoli, iBrussels, i-cauliflower kunye nekhaphetshu ukuqinisekisa ukuba uyahlutha.

IBrussels ihluma kunye neVermouth kunye neBacon

UGreg DuPree

Iresiphi ekhoyo: IBrussels ihluma kunye neBacon kunye neVermouth

Ukutya Ngokuphazamiseka

Njengazo zonke iipatheni zokutya ezithintelweyo, ukutya kwe-keto ngokuqinisekileyo kunokuphazamisa ubudlelwane bakho nokutya. Ukukhawulela ngokugqithiseleyo okanye ukususa amaqela okutya apheleleyo kwisidlo sakho kunamandla okwenene okukhuthaza utyekelo lwe-orthorexic kunye nokuthanda okungekho mpilweni malunga nokutya.

Ikwaphazamisana neminye imiba yentlalo yokutya, kuqwalaselwe ukuba imida kangakanani na. Akukho khekhe ngosuku lwakho lokuzalwa. Akukho pie kwi-Thanksgiving. Akukho truffles zetshokolethi ngoSuku lweValentine. Boo kulonto! Ukuba uzijonga njengomntu othanda ukutya kwaye uthatha uvuyo olukhulu kumava entlalontle yokutya okumnandi, ke ukukhawulelwa kwesi sidlo kunokuba yingozi ngokweemvakalelo.

Funda ngokugqithisileyo: Yintoni Intuitive Eating?

Ngubani ongafanele enze iSicwangciso sokutya kwe-Keto?

Ngaphambi kokuba uqale naluphi na uhlobo lokutya olutsha, kufuneka uhlale ulususa kunye nomboneleli wakho wezempilo kuqala. Oku kuyinyani ngokukodwa kumaqela athile apho ukutya kwe-keto kusenokungabi ngumbono ophilileyo. Ezi ziquka (kodwa aziphelelanga):

Isifo seswekile, iMetabolic Syndrome kunye nokutyeba kakhulu

Eli xesha lobomi bakho

Umgca ongezantsi kwi-Keto

Ukusuka kuphononongo lophando lwe-keto kunye noncwadi, kubonakala ngathi sikrwempa nje umphezulu wokuqonda ezinye zeendima zonyango ezinokubakho kwi-keto yokutya. Nangona kungacaci ukuba ingcono okanye imbi kunayo nayiphi na enye indlela yokutya yokunciphisa umzimba, inyaniso kukuba akukho mzekelo-ubukhulu obufanayo-bonke imodeli yokutya. Oku akuthethi nokuba ukutya ilahleko ubunzima, ngokubanzi, musa ngokwenene ukusebenza. Ngelixa abaphandi abanakuvuma kwi-statistic ethile, kuyamkelwa ngokuqhelekileyo ukuba abantu abaninzi abakwi-keto diet baya kuphinda bafumane ubunzima obulahlekileyo (kwaye bahlala bepakisha kwiikhilogram ezongezelelweyo, ngokunjalo). Isiphumo sexesha elide sokutya kwe-keto kusenokwenzeka ukuba asihlukanga, ngakumbi kunikezwe umngeni kwaye kuthintelwe kangakanani ukugcina.

Ingcebiso yethu? Ukuba uthanda i-carbs, musa ukuzifungisa ngokupheleleyo. Khetha iicarbohydrates ezisempilweni rhoqo kwaye ufunde iindlela zokukhetha ezona nguqulelo zigculisayo kuzo ukuze zikuphembelele. Kwaye ukuba ufuna ukuzama i-keto, qhagamshelana ne-dietitian ebhalisiweyo ukukunceda ukuba usebenze ngokutya ngendlela enempilo.