Imithetho yokutya ye-Keto kwimpilo yengqondo
Ndiyazi kakuhle ukuba ukusebenzisa igama elithi "imithetho" sisikhundla esingathandwayo. Ukuba abanye benu ngoko nangoko banomnqweno wokuxoxa malunga nokuba yeyiphi na imigaqo, ifanele ibe, kwaye nokuba lo mbono uyasebenza na. Ukubhala isithuba esinesihloko esithi imithetho ye-keto yokutya kukujonga nje ingxaki.
Ke makhe ndiqale ngokucacisa ukuba ngemithetho yokutya ye-keto, ndithetha izikhokelo. Ngemithetho yokutya ye-keto, ndithetha ukuba ezi zingqwalasela endizibonileyo kufuneka ziqwalaselwe kunye nezenzo ezilungileyo endizibonileyo kunye nabathengi abazama ukusebenzisa ukutya kwe-keto ukuphucula impilo yabo yengqondo.
Kubantu abaninzi, ukuba nemithetho yokutya kwe-keto kunceda ngokwenene. Kwaye ibasindisa kwiinyanga kunye neenyanga zohlengahlengiso olunzima, ukumisa kunye nokuqala, kunye nokudimazeka ngokubanzi. Ezi ayizozinto abantu abasele benengxaki yokugula ngengqondo bane-bandwidth eninzi.
Umgaqo wam wokuqala ukuba usebenzisa ukutya kwe-ketogenic kwimpilo yengqondo, kufuneka usebenzise ukutya okunomsoco kunye ne-ketogenic eyenziwe kakuhle. Yitya ngenjongo yokuphilisa ingqondo yakho.
Umgaqo wam wesibini kukuba inqanaba lokuthintelwa kwecarbohydrates kufuneka libe liphantsi ngokwaneleyo ukuze lisoloko livelisa iiketoni eziya kuthi ingqondo yakho isebenzise amafutha kunye nokuphilisa.
Umgaqo wam wesithathu kukuba uthatha ixesha lokuvavanya i-pros and cons of the carbohydrates yakho ngokukhawuleza okanye ngokukhawuleza. Kusenokubakho izinto ezijikeleze oku ongekacingi ngazo ezizezakho kakhulu kuwe kodwa zingenza okanye zophule iinzame zakho zokuphumelela.
Umgaqo wam wesine ngowokuba ukuba usebenzisa amayeza, awungeni kuwo ngaphandle komlingane ongummiselo. Umntu onokukunceda uguqule amayeza akho njengoko kufuneka. Ufanelwe ngulo mgangatho wokhathalelo olusisiseko.
Makhe sithethe malunga nomgaqo ngamnye ngokunzulu ngakumbi.
Yintoni ukutya kwe ketogenic eyenziwe kakuhle?
Ngaphambi kokuba sithethe malunga nokuba ukhawuleza kangakanani okanye ucotha kangakanani ekwamkeleni ukutya kwe-ketogenic, kubalulekile ukuba sichaze ukuba yintoni ukutya okune-ketogenic ukunyanga ukugula ngengqondo kwaye akunjalo. Xa usenza ukutya kwe-ketogenic kwimpilo yengqondo, ukwenza inguqulelo eyenziwe kakuhle kubalulekile.
Ukutya kwe-ketogenic eyenziwe kakuhle kunye nesondlo esinesondlo ngenkcazo yam endiyisebenzisayo kunye nezigulane zam ngolu hlobo lulandelayo:
It kubandakanya Ukutya okuninzi kwezilwanyana okunezondlo ezifumaneka kakhulu kwi-bioavailable, kubandakanya intlanzi, amaqanda, inyama yenkomo, imvana, inkukhu, i-turkey kunye nezinye iinyama.
Iyakwazi, kodwa akufuneki, zibandakanya ukungeniswa kobisi. Ukuba ibandakanya ubisi, iya kuba netshizi, ibhotolo, kwaye ngamanye amaxesha ikhilimu enzima yokutywatyusha (idla ngokuba yi-liquid form, hayi ibhombu yeswekile efuthayo obuqhele ukuyibeka kwipayi)
It kubandakanya amafutha amaninzi anempilo athandwa ubuchopho kwaye aquka i-tallow, amafutha engulube, ibhotela, i-ghee, ioli ye-coconut, ioli ye-avocado kunye neoli yeoli.
It kubandakanya amantongomane ane-carbohydrate ephantsi njengepecans kunye neealmond ngokumodareyitha.
It kubandakanya imifuno enesitatshi esisezantsi kunye ne-low-carb efana nekhaphetshu, ikholifulawa, iimbotyi eziluhlaza, kunye nezinye ezininzi ezimnandi.
It kubandakanya keto desserts usebenzisa i-low-carb sweeteners ezingachaphazeli amanqanaba eswekile yegazi. Ngamanye amaxesha hayi kwiiveki ezimbalwa zokuqala, kodwa ekugqibeleni, ukuba yinto ofuna ukuyonwabela leyo.
Ngokupheleleyo ngaphandle ii-oyile zembewu eziphuculweyo ezifana ne-canola, imifuno, iimbotyi zesoya, kunye neoyile zikajongilanga.
Ngokupheleleyo ngaphandle iinkozo ezifana nengqolowa, irhasi nombona. Ayibandakanyi imifuno enjengeelentile, ii-ertyisi ezicatshulweyo, kunye nazo zonke iimbotyi (ezingekho luhlaza kwaye ziyimifuno).
Ukwenza i-ketogenic yokutya eyenziwe kakuhle kwimpilo yengqondo ayikho "ukuba ihambelana ne-macros yakho" uhlobo lwemeko. Kwabo bangazi ukuba kuthetha ukuthini oko, "ukuba ihambelana ne-macros yakho" inguqulelo ibandakanya ioyile evuthayo, iinkozo, kunye neentlobo zeeswekile ezicutshungulwayo logama nje umntu egcina inqanaba labo lecarbohydrate ngaphakathi koluhlu oluthile. Njengoko unokucinga, ukuba uzama ukuphilisa isigulo sengqondo kwaye ufunde nantoni na malunga ne-neuroinflammation, uyazi ukuba ukugcina ezo zinto ngaphandle kokutya kwakho kuya kuba ngcono ukuphiliswa kwakho.
Ukuba usebenzisa ukutya kwe-ketogenic ukunyanga isifo sengqondo, mhlawumbi akusiyo nje "i-carb ephantsi" yokutya abantu abaninzi abayisebenzisayo ngokuyinhloko ekulahlekeni kwesisindo, nangona unokufumana ukukhululeka kweempawu ezivela kwezo nguqulelo zodwa. Ukuba wenza ukutya okune-ketogenic ngokukodwa ukunyanga isifo sengqondo, wenza oko njengokungathi unyanga ingxaki ye-neurological.
Ingaba kufuneka ndihambe kangakanani kwiikhabhothi zam?
Ukutya okuphantsi kwe-carbohydrates kuhlelwe kakuhle yi-diedoctor.com kule post Apha. Baxoxa ngeendlela ezintathu zokusetyenziswa kwe-carbohydrate ngokulinganisa i-NET carbs. Olona luhlu luphantsi baxoxa ngalo yi-20g net carbs ngosuku.
I-net carbs sisixa esipheleleyo se-carbs minus fiber. Nangona kunjalo, kukho abantu abane-gut microbiomes abanokuthi ngandlel' ithile basebenzise ifayibha ukuvelisa amafutha athandwayo ecarbohydrates. Abantu abanesifo sengqondo bahlala bezama ukutshintsha i-microbiome yabo yamathumbu ibe ngumxube ophilileyo weebhaktheriya. Kwaye ke, ngenxa yeso sizathu, xa ndisebenza kunye nabathengi, sisebenza kunye nemilinganiselo ye-carb epheleleyo.
Ndigcina abathengi bam kwi-20-30 grams ye-TOTAL carbs ngosuku. Oku kuthetha malunga ne-10g ye-carbs iyonke kwisidlo ngasinye. Okanye abanye abathengi baya konga ii-carbs zabo ukuze babe nesidlo sabo sangokuhlwa. Andikuxhasi ngokubanzi ukusetyenziswa kwe-NET carb counting kodwa endaweni yoko ndicebisa ukubalwa kwekhabhu epheleleyo. Ndifuna i-carbs kakhulu, iphantsi kakhulu ukwenzela ukuba isigulane siqalise ukwenza ii-ketones kwaye zive imiphumo ngokukhawuleza, kwaye akukho mngcipheko we-roller coaster yamandla ukuze ingqondo esengozini ukuba ibe namava.
Ngoko uya kukhangela kwaye uvavanye ukutya kunye neendlela zokupheka kwi-ketogenic lens endaweni ye-low-carb lens kuba ngamanye amaxesha amanqanaba e-carbohydrate "e-low-carb" aphezulu kakhulu kubantu abaninzi ukuba bathembeke kwaye bavelise iiketoni ngokuqhubekayo. Esi sithuba simalunga nendlela yokwenza ukutya kwe-ketogenic ukuba namanqanaba aphezulu e-ketone asetyenziselwe amandla obuchopho kunye nokuphilisa umzimba. Kumalunga nokuphelisa iimpembelelo ezininzi ezivuthayo njengoko kunokwenzeka kwisondlo kunye nokubonelela ngezondlo kunye neebhloko zokwakha ezifunekayo ukuphucula impilo yengqondo yakho.
Yingakho sisebenzisa imithetho yokutya ye-keto, ngakumbi ukuba sinyanga isifo sengqondo. Akunjalo kuba siyakuvuyela ukuxelelwa into emasiyenze. Imalunga nokulandela izikhokelo ezithile ukwenza isiphumo sibe sihle kangangoko sinakho kunye nokunciphisa ukubakho kweengxaki endleleni.
Ukukhawuleza okanye ukucotha kangakanani kuthintelo lwekhabhohayidrethi yam kufuneka ndihambe?
Ukwazi ukuba yeyiphi i-ketogenic yokutya eyenziwe kakuhle enezondlo-ezixineneyo inokuba yinxalenye yento ekwenza ugqibe ukuba ukhawuleza kangakanani okanye ucotha kangakanani na ukuba ufuna ukwamkela ukutya.
Ngokomzekelo, ukuba unenkxalabo yohlahlo lwabiwo-mali, unokufuna ukuqala ukugcina ezinye zezinto ezisisiseko kunye nokutya kwiiveki ezimbalwa okanye iinyanga. Unokufuna ukuqala ukujonga iiresiphi kunye nezicwangciso zokutya okanye uqalise iingxoxo kunye neqabane lakho malunga nokuba ukutya kwekhaya kuya kutshintsha njani ukuxhasa unyango lwakho.
Ukuba awungxamelanga ukukhululeka kweempawu, ngokuqinisekileyo unokuhamba kancinci kutshintsho lwakho kwaye utshintshe i-carbs ngaphandle kokutya kwakho kancinci kancinci. Umndilili wokuthathwa kwekhabhohayidrethi yemihla ngemihla kukutya okuqhelekileyo kwaseMelika kungaphezulu kancinane kwe-300 grams yecarbs iyonke (idla ngokuba phezulu kakhulu). Ke ukuba ufuna ukuqalisa ngokufunda ukubala iicarbohydrates kwaye uqale ukuthoba ukuya kwi-100 net iyonke, emva koko i-40 ukuya kwi-60 iyonke, kwaye ekugqibeleni wehle ukuya kuma-20 ewonke, lukhetho olusebenzayo kunye nesimo esizinzileyo sokuziphatha. utshintsho kunye nokuphucula.
Ndinabo abanye abathengi abanciphisa ukutya kwabo kwekhabhohayidrethi kancinci kancinci. Senza iinjongo ze-carb zeveki nganye, kwaye zizama ukuhlangabezana nazo. Sisebenza kwiinguqu zokuziphatha, ukusombulula iingxaki, kunye nohlengahlengiso lwengqondo olufunekayo kutshintsho lwendlela yokuphila kwimpilo yabo.
Zininzi izinto eziluncedo ekwenzeni ngale ndlela. Uya kufunda ukuhlengahlengisa ukuthenga kwakho, ukuzonwabisa, kunye nemikhwa yokupheka, kwaye akukho nto inokwenzeka ukuba kuya kubakho ukungalingani kwe-electrolyte okubonakalayo ukujongana nayo.
Kodwa i-con ebalulekileyo kukuba kunokukuthatha iiveki ezininzi ukufumana isiqabu kwiimpawu. Kwaye ezinye iiveki ezininzi umntu angazifumani kuncipha kakhulu kwiimpawu kunokubangela inkuthazo yokuhlala kunye nonyango lokunciphisa umzimba.
Abanye abathengi bafuna ukutsiba kwangoko kwaye bazive bengcono. Usenokungafuni ukuzibophelela ekwehleni kwicarbohydrates kwiiveki ezininzi ukubona ukuba unyango luyakusebenzela na. Usenokungasebenzi kakuhle ngokwaneleyo ukulungiselela isicwangciso sokutya okanye ube namandla okwenza naluphi na uhlobo lokulungiselela ukutya okuninzi. Kwaye kulungile. Awunyanzelekanga ukuba wenze njalo. Inokugcinwa ilula ngokumangalisayo kwiiveki ezimbalwa zokuqala. Ukuba ulusizi ngokwenene kwaye unxunguphele kakhulu, unokufuna ukuqalisa ngokulungiselela okuncinci, ungene kwinqanaba elihambelanayo le-ketosis, kwaye ubone oko kunokwenzeka.
Ke lo mgaqo wokutya kwe-keto ayingowomnye endikwenzela wona. Yenye ozenzela yona, uze ubambelele kwisicwangciso. Unokuza nalo mgaqo ngokusekelwe kwinto esebenza kakuhle ebomini bakho, into oyaziyo malunga nenqanaba lobunzima onayo ekwenzeni utshintsho lokuziphatha, kunye nokuvavanya inkqubo yakho yenkxaso kunye neyona nto kufuneka ibe khona ukuze uphumelele.
Ngaba imithetho ephantsi kakhulu ye-carb ngonaphakade?
Into ehlala ibonakala iyimilingo kukuba kungakhathaliseki ukuba abathengi bam banquma njani ukusondela ekuthathweni kokutya kwe-ketogenic, izibonelelo zibonakala ziqhubeka kwaye ziphucula njengoko ixesha lihamba.
Oku kunengqiqo egqibeleleyo. Ukuba bahlala ngokuhambelana nokutya kwe-ketogenic kwaye bavelisa kwaye basebenzisa i-ketones njengamafutha, ingqondo iyaqhubeka nokuphilisa. Inqanaba lamandla eliphuculweyo kwingqondo ebonelelwa ngamaketoni livumela i-membrane zeseli ukuba ziqhubeke zilungisa, zilungelelanise i-BDNF ukuququzelela ukudibanisa nokufunda, kunye nokulawula umsebenzi wememori kwi-hippocampus. Ngenxa yokuba ii-ketones zigcina i-neuroinflammation iphantsi, ingqondo inokubamba ngokuthe ngcembe ekulungiseni. Kwaye ngenxa yokuba umxhasi usebenzisa i-ketogenic yokutya eyenziwe kakuhle kunye ne-nutrient-dense, bane-micronutrients yokwenza oku kulungiswa okubalulekileyo. Ngoko akumangalisi ukuba ndinabantu abaqhubeka bebona ukuphuculwa ngokudlulileyo kunyaka wabo wokuqala okanye wesibini wokusebenzisa ukutya kwe-ketogenic.
Njengoko ingqondo yakho kunye nemetabolism iphilisa, kunokwenzeka ukuba uya kukwazi ukufudukela kwi-40 ukuya kwi-60 yeegrem ze-carbohydrates ngosuku kwaye usenayo i-ketones eninzi yengqondo esebenza kakuhle.
Usetyenziselwa imodeli yonyango ekuxelela ukuba uya kuhlala uthatha le nto okanye loo mayeza, ukuba awuyi kuba ngcono kwiimeko ezahlukeneyo, kwaye igama elithi "engapheliyo" liphantse zonke iinkcazo zesifo.
Kwaye ke xa ndiqala ukubeka izigulana zam kwi-20 ukuya kwi-30 yeegrem ze-carbohydrates zizonke, baphelelwa lithemba kancinci, becinga ukuba kuya kufuneka batye i-carbohydrates ephantsi ubomi babo bonke. Kwaye kungenxa yokuba bebeyinxalenye yemodeli yezonyango ixesha elide engababonisi ukuphiliswa. Kodwa ndibona abantu endisebenze nabo bekwazi ukonyusa umthamo wabo wecarbohydrates emva konyaka okanye ngaphezulu.
Andizange ndibabone bebuyela kwisixa esikhulu seecarbohydrates ezinokuthi zibe negalelo kwingxaki yabo yokuqala. Kodwa ngotshintsho olongezelelweyo lwendlela yokuphila ebandakanya ukulala kunye nokuzilolonga, abaninzi banokunyuka baye kwimodareyitha okanye ngamanye amaxesha i-liberal-low-carb ranges besebenzisa ukutya okupheleleyo okubanika imibono engakumbi yokupheka kunye nokufikelela ngakumbi kwiintlobo ezahlukeneyo zokutya.
Imithetho yamayeza yothethathethwano
Omnye weyona mithetho ibalulekileyo yokutya kwe-keto kwizigulo zengqondo inento yokwenza namayeza.
Kungakhathaliseki ukuba unenjongo yokulandela le migaqo ingentla okanye uthatha isigqibo sokukhawulela i-carbohydrates ngokukhawuleza okanye ngokukhawuleza, kubalulekile ukuba ukuba kukho nawaphi na amayeza, nobabini niphanda ukuba zeziphi iintlobo zamayeza okhoyo kwaye uthethe nogqirha wakho.
Utshintsho lokutya oluphunyezwa ngokukhawuleza luhlala lufuna uhlengahlengiso olukhawulezayo lwamayeza, kwaye kukho ingozi yeziphumo ezinokwenzeka ukuba sele uthatha amayeza engqondo.
Oko kwenzeka rhoqo kukutya kwe-ketogenic, ingqondo yakho iqala ukusebenza ngcono. Kwaye ngenxa yokuba ingqondo yakho isebenza ngcono, idosi yakho yangoku yamayeza engqondo inokuba phezulu kakhulu kuwe, kwaye uyakuqala ukufumana iziphumo ebezingalindelekanga kwiidosi zakho zangoku. Wena okanye ugqirha wakho unokukholelwa ukuba kukutya kwe-ketogenic okubangela iimpawu zakho xa ngokwenene, kunokuba luphawu lokuba ingqondo yakho iyaphilisa. Kukho iingqwalasela ezikhethekileyo zoxilongo oluthile, olufana ne-Bipolar, enokuthi ngamanye amaxesha ifune uncedo ngokulala kwangoko ukuziqhelanisa.
Ayinabo bonke abagunyazisi abanamava okusebenza nabantu kwizidlo ze-ketogenic zokugula ngengqondo. Kwaye ke, kuyabaluleka ukuba ufunde into onokuyenza malunga namayeza akho ukuze ube nobudlelwane bentsebenziswano kunye nomyalelo wakho malunga nesidingo esinokwenzeka sokulungelelanisa amayeza.
Ukuba uthatha naluphi na uhlobo lwamayeza eswekile anefuthe kwiswekile yegazi lakho, iziyobisi zesifo sentliziyo ezinokuchaphazela i-electrolytes yakho, okanye amayeza oxinzelelo lwegazi, kufuneka ube nomyalelo wakho okhoyo ukuze enze uhlengahlengiso, ngamanye amaxesha ngokukhawuleza.
Le miba inokukunceda ukuba ubone ukuba ukhawuleza kangakanani okanye ucotha kangakanani na ukuqala ukunciphisa iicarbohydrates zakho. Yinxalenye yokwenza izigqibo eziza kwenzeka njengoko uqala ukusebenzela ukunciphisa iimpawu, ukuphuculwa kokusebenza, kunye nempilo engcono.
Unokufumana ezi zithuba zilandelayo ziluncedo ekufumaneni umgqirha ukuba abe ngumhlobo wakho ngexesha lokutshintsha kwi-ketogenic yokutya kwisifo sengqondo.
Njengesiqhelo, esi sithuba ayisongcebiso yezonyango. Andilogcisa lakho lempilo yengqondo, kwaye andingogqirha wakho.
Kodwa ukuba ufuna ukufunda ngakumbi Ngam okanye uthathe inxaxheba kwinkqubo yam ye-intanethi, unokufunda ngakumbi apha:
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