Ndeupi Musiyano Pakati Peakasviba uye Akachena Keto?

Zvemukati

• Chii chinonzi keto yakachena?
• Chii chinonzi tsvina keto?
• Iine chikafu chakagadziriswa
• Dai kushaya micronutrients
• Ndeupi mutsauko mukuru?
• Chikafu chekudya pane yakachena keto
• Chinokosha

Iyo ketogenic (keto) dhayeti yakadzika kwazvo carb, kudya kwemafuta kwakanyanya uko kuchangobva kukura mukuzivikanwa nekuda kwehutano hwayo hwakarongwa.

Vanhu vazhinji vanoteedzera iyi yekudya nzira yekusimudzira kuonda uye kubata mhando 2 chirwere cheshuga.

Keto yakasviba uye yakachena mhando mbiri dzekudya uku, asi hazviwanzo kujekesa kuti dzakasiyana sei. Nekudaro, iwe ungangoda kuziva zvakawanda nezve izvo zvinosanganisirwa neimwe neimwe.

Ichi chinyorwa chinotaura nezve mutsauko mukuru pakati petsvina uye yakachena keto.

Chii chinonzi keto yakachena?

Keto yakachena inotarisa pazvinhu zvizere, zvine huturu uye inowedzera kukoshesa kunaka kwechikafu kupfuura chikafu cheketo chikafu, icho chisingasviki magiramu makumi mashanu ema carbs pazuva, mapuroteni ane mwero anodya 15-20% emakoriori ezuva nezuva, uye mafuta akawanda anodya anosvika makumi manomwe neshanu muzana ezuva nezuva macalorie ().

Kurambidza carbs kunoisa muviri wako mu ketosis, metabolic mamiriro maunotanga kupisa mafuta esimba panzvimbo ye carbs.

Izvi zvinogona kutungamira kune akati wandei mabhenefiti ehutano, kusanganisira kuonda, kudzikira kweshuga yeropa, uye kunyangwe njodzi yakaderera yemamwe kanzira (,,).

Keto yakachena inowanzo kuve nezvakazara zvekudya kubva kunzvimbo dzakanaka, senge nyama yemombe yakadyiwa neuswa, mazai emahara, hove dzemusango dzakabatwa, oiri yemafuta, uye miriwo isiri-ine starchy.

Zvikafu zvepamusoro zvecarb, zvinosanganisira zviyo, mupunga, mbatatisi, mafekeji, chingwa, pasita, uye michero yakawanda, inorambidzwa zvakanyanya kana kurambidzwa.

Keto yakachena inoderedza zvakare kudya kwako kwechikafu chakagadzirwa, asi icho chichigona kudyiwa zvine mwero.

Keto yakachena inoreva keto yechinyakare keto, inoitirwa kuti muviri wako upise mafuta seyakanyanya mafuta sosi pane carbs. Iyi nzira yekudya ine yakazara, zvishoma zvakagadziriswa chikafu izvo zvakaderera muma carbs asi zvakakwirira mumafuta.

Chii chinonzi tsvina keto?

Kunyangwe yakasviba keto ichiri yakaderera muma carbs uye akakwirira mumafuta, ayo manyuko ezvokudya kazhinji haana kunge ane hutano.

Nepo iwe uchikwanisa kuwana ketosis uye uchitsvaga zvimwe zvezvakanaka zvekudya zvekushandisa uchishandisa nzira iyi, unogona kurasikirwa nezvakawanda zvinovaka zvinovaka muviri uye kuwedzera njodzi yako yechirwere.

Iine chikafu chakagadziriswa

Keto yakasviba inonziwo simbe keto, sezvo ichibvumira zvakanyanya kugadzirwa uye zvakapakurwa chikafu.

Iyo inozivikanwa pakati pevanhu vanoda kuwana ketosis vasingashandise yakawanda nguva vachigadzirira yakachena keto chikafu.

Semuenzaniso, mumwe munhu ane keto yakasviba anogona kuraira bacon cheeseburger yakapetwa isina bundu pane kuchera nyama yakadyiwa neuswa uye kugadzira yakaderera carb saladi ine mafuta akapfekedzwa.

Keto yakasviba keto inowanzo kuve yakakwira mune sodium. Kune vanhu vanoziva munyu, kuwanda kwesodium kwakabatana neakakwira BP uye nenjodzi yakawedzera yechirwere chemwoyo (,).

Zvigadzirwa zvakagadzirwa zvakare zvinogona kunge zviine zvinowedzera zvakanyanya uye mashoma emicronutrients anodiwa nemuviri wako. Uyezve, zvinosanganiswa nemhedzisiro yakaipa, kusanganisira kuwedzera huremu, chirwere cheshuga, kufa zvachose, uye chirwere chemwoyo (,,).

Zvimwe zvinowedzera, kusanganisira monosodium glutamate (MSG) uye mafuta ekushambadzira, zvakabatana nemamiriro akashata sekenza, kufutisa, chirwere chemwoyo, uye mhando 2 chirwere cheshuga (,,,).

Zvakare, iwo mashuga akawedzerwa mune zvakawanda zvakagadziriswa zvekudya zvinogona kukutadzisa kusvika nekuchengetedza ketosis.

Dai kushaya micronutrients

Keto chikafu chakasviba chiri kushaya mavitamini uye mamineral anodiwa nemuviri wako.

Nokusarudza chikafu chakagadziriswa pane chinovaka muviri, chikafu chese, unogona kushomeka mune micronutrients senge calcium, magnesium, zinc, folic acid, uye mavitamini C, D, uye K ().

Nepo izvi zvinovaka muviri zvichikwanisa kuwanikwa kubva kune zvinowedzera, zvidzidzo zvinoratidza kuti muviri wako unogaya nekuushandisa zvirinani kubva kuzvikafu zvese (,).

Nepo chikafu chakasviba keto chingave chiri kuyedza vanhu pane rakabatikana chirongwa, chinosimbisa chikafu chakagadziriswa uye chinogona kudzikisira zvakanyanya kudya kwako kwemicronutrient.

Ndeupi mutsauko mukuru?

Iyo yakasviba uye yakachena vhezheni ye keto chikafu inosiyana zvakanyanya muhunhu hwechikafu.

Ipo chikafu chakachena cheketo chinotarisa pamafuta akawandisa, zvinovaka muviri, zvekudya zvese - nechero chinhu chakagadziriswa nguva nenguva - iyo yakasviba vhezheni inobvumidza yakawanda kwazvo yeyakaiswa zvakapetwa chikafu.

Semuenzaniso, vanhu vanotevera yakachena keto vanozadza iyo isiri-starchy miriwo senge sipinashi, kare, broccoli, uye asparagus - nepo avo vari pane yakasviba keto vanogona kudya mashoma mashoma miriwo zvachose.

Keto yakasviba zvakare inowanzo kuve yakanyanya kukwirira mune sodium.

Kazhinji kutaura, zviri nani kudzivirira yakasviba keto nekuda kwayo kwakashata kwenguva refu mhedzisiro mhedzisiro, senge yakawedzera njodzi yezvirwere uye kushomeka kwehutano.

Yakachena uye yakasviba keto inopesana muhunhu hwechikafu. Keto yakachena inosanganisira yakawanda kwazvo, zvekudya zvinovaka muviri, nepo keto yakasviba iine chikafu chakagadziriswa chingangoshaya zvinovaka muviri.

Chikafu chekudya pane yakachena keto

Keto yakachena inobvumira kuwanda kwezvikafu zvakasiyana izvo zvinogona kuve nyore kugadzirira uye kugutsa zvishuwo zvako mukati mezuva rese.

Heano mimwe mienzaniso mishoma yezvikafu zvinonaka zvekudya pane izvi chikafu:

• High mafuta mapuroteni sosi: nyama yehuswa yakakodzwa nehuswa, zvidya zvehuku, salmon, tuna, hove, mazai, bhekoni (zvine mwero), akazara mafuta echiGreek yogati, uye kottage chizi
• Yakadzika carb miriwo: kabichi, broccoli, asparagus, Brussels inomera, sipinashi, kare, bhinzi girini, mhiripiri, zucchini, cauliflower, uye celery
• Zvikamu zvishoma zvemabriji: mastrawberry, blubheri, uye mablackberries
• Mafuta masosi: huswa hwakadyiwa huswa, ghee, makotapeya, mafuta ekokonati, MCT mafuta, mafuta omuorivhi, sesame mafuta, uye walnut mafuta
• Nuts, nutter butters, uye mbeu: walnuts, pecans, maamondi, uye hazelnuts, pamwe nehemp, flax, sunflower, chia, uye manhanga mbeu
• Cheeses (zvine mwero): Cheddar, kirimu chizi, Gouda, Swiss, bhuruu chizi, uye manchego
• Zvinwiwa: mvura, inopenya mvura, dhayeti soda, girini tii, nhema tii, kofi, mapuroteni anodedera, mamwe mukaka, muto wemiriwo, uye kombucha

Keto chikafu chinosanganisira yakaderera carb miriwo, pamwe nemafuta mazhinji ane hutano uye mapuroteni sosi, sehove, mazai, uye maavocado.

Chinokosha

Keto dhayeti yakadzika kwazvo carb, kudya kwemafuta kwakanyanya uko kwakabatana nemabhenefiti akati wandei.

Kunyange zvese zviri zviviri zvakachena uye zvisina kuchena keto zvichikwanisa kubatsira muviri wako kupisa mafuta pane macarbs esimba, izvo zvikafu zvinosiyana mukuumbwa kwazvo. Iyo yakachena vhezheni inotarisa pazvose, zvine hutano chikafu nepo yakasviba vhezheni ichisimudzira zvakagadziriswa zvinhu.

Saka nekudaro, zviri nani kudzivirira tsvina keto. Keto yakachena inowanzo kupa muviri wako micronutrients yainoda, ichigadzira kudya kunovaka, kwakaringana.