Ndezvipi Zvinotapira Keto-Shamwari?

Zvemukati

• Kuchengetedza ketosis
• Mbatatisi yakakwira zvakanyanya muma carbs
• Kumwe kugadzirira kungave kune keto-inoshamwaridzika kupfuura vamwe
• Chinokosha

Iyo ketogenic, kana keto, dhayeti mafuta akakora, mapuroteni ane mwero, uye yakaderera kwazvo carb chikafu chinoshandiswa kugadzirisa akasiyana mamiriro ehutano, kusanganisira pfari, kufutisa, uye chirwere cheshuga ().

Tichifunga kuti yakanyanya carb inorambidza, vanhu vazhinji vanoshamisika kana yakakwira carb chikafu senge mbatatisi ichiri kugona kuverengerwa mukati meparamu yeketogenic dhayeti pateni.

Ichi chinyorwa chinoongorora kana uchiri kugona kunakidzwa nembatatisi uchitevera chikafu cheketo.

Kuchengetedza ketosis

Chimwe chezvinangwa zvekutanga zvekudya kwe ketogenic ndiko kuita kuti muviri wako uchinje kuita ketosis.

Ketosis inzvimbo yemetabolism umo muviri wako unovimba nesimba rakagadzirwa kubva kumafuta - pachinzvimbo che carbs - kuita zvese zvawo zvakakosha mabasa.

Kana iwe ukadya chikafu chakasiyana, muviri wako unokanganisa kushandisa glucose - rudzi rwecarb - seyakanyanya mafuta sosi. Asi kana ma carbs asipo, muviri wako unogadzira simba kubva kumafuta-anotorwa makemikari anonzi ketoni ().

Kukwanisa kwemuviri wako kuchengetedza ketosis kunoenderana nekushomeka kwezvikafu zvehydrohydrate Kana iwe ukadya zvakawandisa carbs, muviri wako unodzokera pakushandisa glucose kuti uwane simba, nekudaro uchikukanda kunze kwe ketosis.

Ichi ndicho chikonzero mhando zhinji dzezvakakwira carb chikafu, kusanganisira ine starchy miriwo senge mbatatisi, inowanzoonekwa seyakaganhurirwa pane ketogenic chikafu.

Zvisinei, iyo iyo iyo munhu yaanoda kudzikisira yavo yakazara carb kutora kuti achengetedze ketosis inogona kusiyana.

Vazhinji vanhu vanotevera ketogenic dhayeti inogumira kudya kwavo kwecarbb isingasviki 5-10% yezvavanoda zvezuva nezuva zvekoriori, kana anosvika makumi mashanu magiramu e carbs pazuva ().

Chaizvo kwaunowira pane iyo spectrum zvinoenderana nekuti muviri wako unopinda nyore nyore nekubuda mukati me ketosis.

Kuchengeta yako carb kudya yakaderera zvakanyanya kwakakosha kuchengetedza ketosis kana uchitevera keto chikafu. Ichi ndicho chikonzero vanhu vazhinji vanosarudza kusaisa mbatatisi kubva kune keto zvirongwa zvekudya.

Mbatatisi yakakwira zvakanyanya muma carbs

Mbatatisi rudzi rwemidzi ine starchy yemiriwo iyo inowanzo kuverengerwa kubva kune ketogenic chikafu nekuda kweayo chaiwo akasarudzika carb zvemukati.

Nekudaro, nekuronga kwakakodzera, vamwe vanhu vanogona vachiri kukwanisa kubuditsa zvinobudirira zvidimbu zvidiki zvembatatisi mune keto chirongwa chekudya.

Mbatatisi iri pakati nepakati (150 gramu) ine huwandu hwe26 gramu e carbs. Mushure mokubvisa magiramu mana anouya kubva ku fiber, unosara uine mutengo wakaringana anosvika makumi maviri nemaviri magiramu e carbs pa mbatatisi ().

Kana iwe uri pane keto dhayeti iyo inokuganhurira iwe kune magiramu makumi mashanu e carbs pazuva, iwe unogona kusarudza kushandisa ingangoita 42% yemakarobhu ako pahwatata izere kana uchida.

Iwe unogona zvakare kufunga kuganhura iyo mbatatisi muzvikamu zvidiki kuti uwedzere kudzikisa yako carb kutora pasina kuibvisa pane yako yekudya zvachose.

Izvo zvakati, kana iwe uri pane chirongwa chekudya chinoda kuti iwe unamatire kune yakadzika kwazvo carb muganho, kunyangwe chikamu chidiki kwazvo chembatatisi chingaite kuti zvive zvakanyanya kuomarara kugara mukati meako akagoverwa carbs ezuva racho.

Pakupedzisira, kunyangwe iwe uchifanira kusanganisira mbatatisi mukudya kwako zvinoenderana nezvinangwa zvako zvecarb uye kugona kuomerera pazvirambidzo zvinodiwa kuti uchengetedze ketosis.

Mbatatisi yakakwira zvakakwana muma carbs, asi vamwe vanhu vanogona kusanganisa zvidimbu zvavo vachigara mukati memitemo yavo yeketo.

Kumwe kugadzirira kungave kune keto-inoshamwaridzika kupfuura vamwe

Kana iwe ukafunga kusanganisa mbatatisi sechikamu chenyu chirongwa cheketo chekudya, zvakakosha kuti iwe utarisewo nzira dzakasiyana nzira dzekugadzirira dzinogona kukanganisa iyo yakazara carb yezviri mundiro yekupedzisira.

Semuenzaniso, mbatatisi yakagadzirirwa neakanyanya carb zvigadzirwa, senge shuga tsvuku, mapira manyuchi, kana majusi emichero angave asina kukodzera kune ketogenic kudya.

Maitiro ekugadzirira ayo anonyanya kushuvira keto anogona kusanganisira kutetepa nekucheka kuti agadzire mafatata echingwa, kana kuakanya zvizere uye kuvashandira nebhotoro, mafuta ekokonati, kana chizi yakanyunguduka.

Dzimwe nzira dzekugadzirira mbatatisi hadzisi keto-inoshamwaridzika, kunyanya idzo dzinoshandisa zvakakwirisa carb zvigadzirwa senge shuga yakasviba kana mapira manyuchi

Chinokosha

Ketogenic kudya kunoratidzwa nemafuta avo akakwirira uye zvakadzika kwazvo zvemukati carb.

Mbatata inotapira inowanzo kuve yakasarudzika mu carbs uye inowanzo bvisirwa kubva kune keto zvirongwa zvekudya nekuti zvinogona kuita kuti zviomere vanhu vazhinji kuchengetedza ketosis.

Izvo zvakati, ungangodaro usati wabvisa mbatatisi kubva pane zvaunodya, chero bedzi iwe uchidzikamisa kudya kwako uye kuronga kumberi kuti uone kuti hazvikonzere iwe kuwandisa carbs zvezuva racho.

Paunenge uchigadzira chirongwa chako chekudya, dzivisa gadzira mbatatisi iyo inosanganisira yakakwira carb zvigadzirwa senge tsvuku tsvuku kana mapira manyuchi.

Panzvimbo iyoyo, sarudza sarudzo dzakakora dzemafuta, dzakadai semapatatisi echingwa kana mbatatisi yakakangwa yakapihwa mafuta kana mafuta ekokonati.