Ndeupi musiyano uripo pakati peKeto Yakachena uye Yakasviba Keto?

Zvemukati

• Mashandiro anoita Keto Kudya
• Yakachena Keto vs. Yakasviba Keto-uye Nei Zvichikosha
• Idya: Chenesa Keto Zvokudya
• Skip: Yakasviba Keto Chikafu
• Chii Chaunofanira Kuziva Usati Waedza Keto
• Ongororo ye

Yep-butter, bacon, uye cheese ndezvimwe zvezvokudya zvine mafuta akawanda zvaunogona kudya uchiri pakudya kwe keto, chikafu chenyika panguva ino. Zvinonzwika zvakanyanya kunaka kuti zvive zvechokwadi, handiti? (Jillian Michaels anofunga kudaro.)

Zvakanaka, kinda iri. Zvinoitika, pane a rudyi nzira uye a zvisizvo nzira yekuita keto kudya-iyo nyanzvi dzakatanga kudaidza "yakachena" uye "yakasviba" keto. Hezvino zvaunofanira kuziva.

Mashandiro anoita Keto Kudya

Kana iwe uri mutsva kukudya kwe keto, heino DL: Kazhinji, muviri wako unotora mafuta ayo akawanda kubva kuglucose (shuga molecule inowanikwa mumacarbohydrates). Nekudaro, iyo keto yekudya yakaderera-carb uye yakakwira-mafuta-iine 65 kusvika 75 muzana yekoriori yako inotora kubva kumafuta, 20 muzana kubva ku protein, uye 5 muzana kubva ku carbs-iyo inotumira muviri wako mu ketosis, maitiro panguva iyo mafuta anopiswa kuitira simba pane glucose. (Zvinotora mazuva mashoma ekudya super-low-carb kupinda mune ino mamiriro.)

"Kudya kwe keto kwakakurumbira pari zvino nekuda kwemukurumbira wekukonzera kurasikirwa kwemafuta nekukurumidza," anodaro Kim Perez, chiremba wezvehutano ane Kettlebell Kitchen. (Ingotarisa kuti keto dhizeti yakashandura sei muviri waJen Widerstrom mumazuva gumi nemanomwe chete.)

Zvisinei, the mabviro yemafuta iwe yaunodya haina basa kana iwe uchiedza kurasikirwa nehuremu pane keto chikafu - kana iwe uchiri mu ketosis, zvinogona kunge zvichiri "kushanda," anodaro Perez. Bacon cheeseburgers, semuenzaniso, ane mafuta akawanda uye mapuroteni uye akaderera mu carbs, saka haavhiringi chimiro chemuviri wako che ketosis. Zvinoreva izvozvo technically iwo anokwana iwo keto dhayamita parameter, uye iwe unogona achiri kurasikirwa huremu. (Kunyangwe hazvo, panguva ino, inozivikanwa ruzivo kuti burger zvirokwazvo haisi chikafu chehutano.)

"Tsvakurudzo yazvino haitiudzi zvakawanda pamusoro pemigumisiro yenguva refu yekudya chikafu chakanyanya mumafuta," anodaro nyanzvi yezvekudya uye Arivale murairidzi Jaclyn Shusterman, R.D.N., C.D., C.N.S.C. (Kunyange zvazvo kutsvakurudza kwekutanga kunoratidza kuti keto diet haina utano munguva refu.) "Chimwe chezvinhu zvinokosha zvekuyeuka kana uri kutevera keto kudya ndechokuti kune hutano-uye husina hutano-nzira dzekutevera kudya uku. ," anoti.

"Kuita keto rudyi nzira, iwe unofanirwa kugara uchitsigira hutano hwako, "anodaro Perez." Pane imwe nguva, iwe uchazobhadhara izvo zvekudya izvo zvauri kudya. "Pinda: mutsauko pakati peiyo yakachena uye yakasviba keto.

Yakachena Keto vs. Yakasviba Keto-uye Nei Zvichikosha

Keto yakachena yakafanana neshanduro yekudya yakachena yekudya keto. Inotarisa pane zvese, zvisina kugadzirwa zvekudya zvine fiber yakawanda uye zvakadzika mumambure carbs-asi zvichiri kuzadzwa nezvimwe zvinovaka muviri-zvakaita seavocado, miriwo miriwo, coconut mafuta, uye ghee, anodaro Josh Ax, DNM, CNS, DC, ndiani anga achishandisa chikafu chemakore gumi nematatu, uye zvinoreva "keto yakasviba" mubhuku rake Keto Kudya.

Dirty keto, kune rimwe divi, kuri kutevera keto kudya uye kunamatira kune ayo carb inorambidzwa pasina kunyatso kudzora kubva kune zvisina hutano chikafu. "Iyo yakasviba keto nzira inosanganisira yakawanda nyama, bota, bhakoni, uye pre-yakagadzirwa / yakarongedza chikafu chiri nyore," anodaro Perez. Izvi zvinosanganisirawo zvinhu zvinoita kunge zvine hutano senge maprotein bars, shakes, uye zvimwe zvidya zvinozvirumbidza zvisina shuga uye yakaderera-carb. Izvi zvekudya hazviitwe nehutano mupfungwa, nekuti, "kana chero chikafu chikachinja, makambani anoedza kuita mari nazvo nekugadzira chikafu chakagadzirwa [chinokwana chikafu]," anodaro Perez. (Zvakafanana: Sei Mumwe Dietitian Anovenga Kudya kweKeto)

“Kana vanhu vachienda pakudya, vanowanzokwevera kune chikamu chisina hutano kana kubvunza mubvunzo: ‘Chii chandingasiya?’” anodaro Axe. "Rimwe zuva ndakaona chinhu chinonzi 'yekupedzisira keto recipe' pamhepo, uye yaitora chizi yakajairika, kuifaya mubhata, uye kuisa bacon pakati."

Semumiriri wenguva refu wekudya kwe keto, akati kufarirwa kwetsvina keto kune chekuita: "Handidi kuti vanhu vadaro. just kuonda; "Ndiri kuda kuti vanhu vapore," anodaro. syndrome (PCOS), pfari, uye zvimwe zvirwere zvetsinga.

Uye, hongu, iwe unofanirwa kuve nehanya, kunyangwe iwe uri kurasikirwa uremu pane iyo "yakasviba" vhezheni yeketo keto.

"Nheyo huru yekuderedza uremu hutano," anodaro Perez. "Kana iwe uine chero kuzvimba, kana ura hwako husina kuenzana, kana mahormone ako abviswa, kana shuga yako yeropa isisipo - zvese zvezvinhu izvi zvinoita kuti uremu huome zvakanyanya kuomarara uye nekuchengetedza kuonda kwacho zvakanyanya kuoma. "

Idya: Chenesa Keto Zvokudya

Monosaturated mafuta: Dr. Ax vanokurudzira kuchengeta mafuta ane hutano ane hutano paruoko, semafuta emonosaturated akadai seavocado, kokonati mafuta, ghee, uye nut butter. Shusterman anoti kubika nemafuta emuorivhi, mafuta avocado, kana mafuta emuhuni zvinopa mafuta ane hutano kupfuura bhotoro kunyangwe zvese zviri zveketo-zvine hushamwari.

Yakakwira-fiber miriwo: Miriwo yakawanda yakakwira mu fiber, izvo zvinoita kuti yavo net carbs ive yakaderera kwazvo. "Chikafu senge broccoli, cauliflower, kare, romaine lettuce, uye asparagus ingangoita fiber chaiyo, saka unogona kudya akawanda awo sezvaunoda," anopa zano Dr. Ax. Kuti ubatanidze mavheji nemafuta, zvibike mubhotela, zviise mukokonati mafuta, kana steam uye udye ne guac kana tahini. (Zvakafanana: Ichi Chidzidzo PaCarbs-uye Fiber-Ichaita Kuti Ufunge Patsva Keto Yako Yekudya)

Yakachena hydration: Inwa mvura yakawanda, herbal tea, uye muto wemuriwo wakasvibira, anodaro Axe. Hydration yakakosha kana iwe ukatanga iyo keto chikafu nekuti uri kucheka yakawanda yeshuga uye sodium kunze kwekudya kwako.

Idya murarabungu: Paunenge iwe wawana imwe keto chikafu chinokushandira iwe, zvinogona kuyedza kudzokorora. Nekudaro, zvakakosha kuti udye zvigadzirwa zvine mavara akasiyana-siyana kuti uve nechokwadi chekuti uri kuwana akasiyana mavhitamini nemamineral, anodaro Perez. (Zvimwe pane izvo apa: Nei Uchifanira Kudya Zvibereko Zvese Mavara)

Skip: Yakasviba Keto Chikafu

Yakagara yakarongedzwa uye yakagadziriswa keto chikafu chikafu: Kungoti kurongedza pane zvimwe zvikafu zvakagadzikiswa uye svutugadzike zvinodadisa kuve keto-ushamwari hazvireve kuti ipfungwa yakanaka kuzvidya. "Chikafu chekugadzira chakazadzwa nemakemikari uye anogona kukanganisa matumbo ako mabhakitiriya uye anogona kutokanganisa huropi hwako," anodaro Perez. Anonyanya kutaura kuti udzivise zvekudya zvisina shuga. “Uri nani kuti uve nechimedu chepamusoro-muzana chokoreti yakasviba kana uchida kurapwa,” anodaro.

Mukaka wakazara-mafuta: Kunyanya kushandiswa kwemafuta emukaka ane mafuta akawanda (ex: full-fat cheese) kunogona kutungamirira kune kudya kwakanyanyisa mumafuta akazara, izvo zvinoisa vanhu pangozi yechirwere chemwoyo, anodaro Shusterman. "Kana zvizhinji zvezvikafu zvaunosarudza zvakagadzirwa zvakanyanya kana kuzadzwa nemafuta akaguta, pamwe uri kudya chikafu chisina hutano," anodaro Shusterman.

Yakagadzirwa uye tsvuku nyama: Shusterman anokurudzirawo kudzikisira nyama dzakagadzirwa uye dzvuku (senge soseji, bhakoni, uye nyama yemombe) mukuda kusagadziriswa, sarudzo dzakaonda sehove nehuku. "Hove, kufanana nesaumoni, inopa omega-3 fatty acids, mafuta anokosha mukudya kwedu, uye tsime guru reprotein," anodaro Shusterman. Kana iwe uchizodya nyama tsvuku, Demo rinokurudzira kutenga chete hwakadyiswa huswa uye nyama yakasikwa. “Kana mombe dzikadyiwa zviyo dzizere nemafuta e omega-6, zvinova zvinokonzeresa,” anodaro. (Heano zvimwe nezve omega-3 uye omega-6 mafuta acids.)

Chii Chaunofanira Kuziva Usati Waedza Keto

Kunyangwe chikafu cheketo chiri kuwana kurumbidzwa kwakawanda sekushoropodza, ungangoda kufunga kaviri usati waedza. Kutanga, Shusterman anoti vakadzi vanoshanda vanogona kuona kuti maitiro avo uye simba resimba rinotambura pane yakaderera-carb kudya.

“Ichokwadi chinonyatsozivikanwa kuti uropi hunotanga kuda simba macarbohydrates, ayo anoganhurirwa zvakanyanya pakudya kwe keto, saka vamwe vanhu vanogona kunzwa mhute kana kuti kwete ivo pachavo,” anonyevera kudaro Shusterman. (Ndiyo imwe chete yezasi yekudya kweketo.)

Iwe zvakare unofanirwa kungwarira kana uchibatanidza carbs kumashure mukudya kwako mushure mekuve pa keto. Shusterman anoti vamwe vevatengi vake vanoona zvichinetsa kudzokera kuchikafu chakaringana mushure mekuve keto. Anotaura kuti kushanda nenyanzvi yezvekudya yakanyoreswa kunogona kubatsira kuti shanduko ibudirire. (Ona: Maitiro Ekuita Zvakachengeteka uye Zvinobudirira Kubva paKeto Diet)

Perez anoti "kuyedza kwakakosha," asi inosimbisa kukosha kwekutsvaga kwako - kwete kungoedza kudya kwacho nekuti kunoitika. "Kana ikasashandira iwe, haishande iwe. Uye kana ikashanda? Zvakanaka," anodaro. "Munhu wese akasiyana, saka dzimwe nguva zvinoda kutamba-tamba."

Ongororo ye