Izvo Zvaunoda Kuti Uzive Nezve Keto Paunenge Une Nhumbu (kana Kuyedza Kubata Pamuviri)

Zvemukati

• Chii chinonzi keto chikafu?
• Ngozi yevakadzi vane nhumbu: Kushomeka kwehutano
• Ngozi yevakadzi vane pamuviri: Mafuta akaguta
• Zvimwe zvinokanganisa kufunga
• Ko kutsvagurudza kunotii?
• Inogona kubatsirwa yekudya keto
• Keto uye gestational chirwere cheshuga
• Keto uye kubereka
• Kutora

Iyo keto - ipfupi ye ketogenic - dhayeti (KD) inzira yekudya iyo yakashambadzwa se "chishamiso chikafu" uye sehurongwa hwekudya zvine hutano hwekugadzirisa, zvakanaka, chinenge zvese.

Hapana mubvunzo kuti vazhinji vekuAmerican - kunyangwe vane nhumbu - pamwe vanoda kudya mashoma macarbs uye neshuga shoma. Asi iwe unogona kushamisika kana iyo keto yekudya - inova yakakora mafuta, yakaderera kwazvo carb kudya chirongwa - yakachengeteka panguva yekuzvitakura.

Isu tinoziva kuti urikuedza kuve noutano iwe uri "kudya vaviri" (kunyange usingaite izvi sezvazviri). Kudos kwauri! Asi nhumbu inguva chaiyo yekuve pane keto chikafu - kana chero chikafu chine fashoni, nekuda kwechinhu ichocho?

Iwe wakarurama kuti ubvunze izvi: Kudya kudya kwakaringana kwakatonyanya kukosha kana iwe uri nepamuviri. Muviri wako uri kukura nemwana unoda zvakasiyana siyana zvekudya zvine mavara kuti ushandise semafuta uye mabhuroko ekuvaka.

Ngatinyatsoongororai keto uye nhumbu.

Chii chinonzi keto chikafu?

Pane keto chikafu, iwe unowanzo bvumidzwa yakawanda nyama uye mafuta, asi asingasviki 50 magiramu (g) ​​e carbs pazuva - izvo zvingangoita imwe-yese-yekuzadza bagel kana maviri mabhanana mumaawa makumi maviri nemana!

Kudya kwacho kunewo zvakawandisa mafuta anodikanwa. Izvi zvinoreva kuti mune zviuru zviviri zvekoriori-a-zuva keto kudya, kudya kwega kwega kunogona kuve ne:

• 165 g mafuta
• 40 g makabhohaidhiretsi
• 75 g mapuroteni

Pfungwa iri kumashure kwekudya kwe keto ndeyekuti kuwana kwakawanda macalorie ako kubva kumafuta kusvetukira mumuviri wako mafuta echisikigo-kupisa. (Carbohydrate ari nyore kuti muviri ushandise sehuni. Paunodya macarbs akawanda, anoshandiswa kutanga simba.)

Keto dhizeti inofanirwa kubatsira kuchinjisa muviri wako kubva pakupisa carbs kuenda kunopisa mafuta esimba. Nyika iyi inonzi ketosis. Kupisa mamwe mafuta esimba kunogona kubatsira iwe kurasikirwa uremu - zvirinani munguva pfupi. Zvakareruka, handiti?

Ngozi yevakadzi vane nhumbu: Kushomeka kwehutano

Kusvika pakatsva mafuta (ketosis) hakusi nyore sezvazvinonzwika. Kunyangwe kana usiri nepamuviri, zvingave zvakaoma kutevera keto kudya nenzira kwayo, kana kutomboziva kana uri mu ketosis.

Carbs ihombe kwete-kwete mune chikafu ichi - kusanganisira michero uye yakawanda miriwo, ine mashuga echisikigo. Kudya zvakawandisa kunogona kukupa ma carbs akawanda kupfuura anotendera keto. Ingori 1 mukombe we broccoli une 6 g carbs, semuenzaniso.

Asi vakadzi vane pamuviri vanoda michero yakajeka nemiriwo - zvakapfuma mumavhitamini, ayoni, uye folate - kuti vape mwana wavo ari kukura. Miriwo zvakare ine fiber - inozivikanwa inokwanisika kushomeka pairi keto - izvo zvinogona kubatsira nepamuviri kupatirwa.

Kutaura zvazviri, dzimwe nyanzvi dzekudya zvinovaka muviri dzinokurudzira izvozvo chero munhu pane keto chikafu chinofanira kutora zvinowedzera.

Kana iwe uri kudya keto dhizeti iwe unogona kunge uine mashoma masosi e:

• magnesium
• B mavhitaminzi
• vhitamini A
• vhitamini C
• vhitamini D
• vhitamini E

Vhitamini yepamuviri - chinodikanwa panguva yekuzvitakura - inopa zvimwe zvinovaka muviri. Asi zviri nani kuwana aya mavitamini uye zvicherwa muzvikafu, zvakare. Munguva yepamuviri iwe unoda kunyange yakakwira madosi ezvezvi zvinovaka muviri sezvo iwe nemwana wako muchikura nekukurumidza.

Kusawana zvakakwana mamwe mavitamini uye zvicherwa zvinogona kutungamira kumatambudziko mukukura kwemwana wako uye kukura. Zvinokosha zvinovaka muviri zvemwana wako zvinosanganisira:

• vitamini D yemapfupa uye mazino ane hutano
• vitamini E yemhasuru ine hutano uye ropa
• vitamini B-12 yehutano hwakanaka hwepelinha uye mitsipa
• folic acid yemutsipa une hutano (uye zvakare kudzivirira neural tube mamiriro mune vacheche anonzi spina bifida)

Ngozi yevakadzi vane pamuviri: Mafuta akaguta

Mapuroteni chikamu chekudya kweketo, asi kazhinji keto chikafu hachiparadzanise pakati pehutano hwakanaka, hwakaonda mapuroteni nemhando dzine mafuta mazhinji akazara senyama yemombe uye nyama yenguruve. Muchokwadi, sezvo mafuta achikurudzirwa kudaro, chikafu chinogona kutungamira vanhu kuti vadye nyama isina hutano - pamwe nemafuta, bota, uye mafuta enguruve.

Usaita chisina kukanganisa: Mafuta ane hutano akakosha kumwana wako ari kukura. Asi mafuta akaguta akawandisa anogona kukonzera matambudziko ehutano senge yakakwira cholesterol kwauri, inoisa kushushikana pamoyo wako uye nekudaro kubata kwako pamuviri.

Keto dhayeti zvakare haikutadzise kubva pakudya zvakagadziriswa sandwich nyama senge imbwa dzinopisa, bacon, sausages, uye salami. Idzi nyama dzawedzera makemikari uye mavara anogona kunge asina hutano kumwana wako mudiki, ari kukura - kana muviri wako.

Zvimwe zvinokanganisa kufunga

Kune vamwe vanhu, chikafu cheketo chinokonzeresa mhedzisiro yakawanda zvekuti vanotova nezita rayo. "Keto flu" inosanganisira mhedzisiro senge:

• kuneta
• dzungu
• kusvotwa
• kurutsa
• kupera mvura mumuviri
• kuzvimba
• kurwadziwa nemudumbu
• gassiness
• kuvimbiswa
• manyoka
• cholesterol yakawanda
• kutemwa nemusoro
• mweya wetsvina
• tsandanyama

Kubata nhumbu kunouya neayo ega (chaizvo akajairika) mhedzisiro, ayo anogona kusanganisira kusvotwa, kurutsa, kuneta, kwakazara mhino, uye aches. Iwe zvechokwadi haudi kuwedzera keto furu kana kusagadzikana mudumbu zviratidzo kune izvi!

Ko kutsvagurudza kunotii?

Hazviwanzo kutorwa kunge zvine hunhu kushandisa vakadzi vane nhumbu sezvidzidzo muzvidzidzo zvekiriniki nekuda kwenjodzi. Saka kutsvagisa kwekurapa paketo keto panguva yekuzvitakura kwakaitwa zvakanyanya kumhuka senge mbeva.

Imwe yakadaro yakaratidza kuti mbeva dzepamuviri dzakapihwa chikafu cheketo dzakazvara mbeva dzevacheche dzaive nemoyo muhombe uye hushoma huropi kupfuura zvakajairika.

A yakawana kuti mbeva dzinozvitakura pane keto chikafu dzaive nevacheche vaive nemukana wakakura wekushushikana nekushungurudzika pavakava mbeva dzakura.

Inogona kubatsirwa yekudya keto

Vanhu havasi mbeva (zvakajeka), uye hazvizivikanwe kana chikafu cheketo chingave nemhedzisiro imwechete kuvakadzi vane nhumbu nevacheche vavo.

Keto chikafu chingave imwe nzira yekubatsira kurapa vanhu vane pfari. Aya mamiriro ehuropi anokonzeresa kuti vanhu dzimwe nguva vabatwe. Uye iyo 2017 kesi yekudzidza yakawana kuti iyo keto chikafu inogona kubatsira kudzora zviratidzo mukati mevakadzi vane nhumbu vane pfari.

Nyaya dzenyaya dzinowanzo kuve diki - neumwe chete kana vaviri vatori vechikamu. Mune ino kesi, vaongorori vakatevera vakadzi vaviri vane nhumbu vane pfari. Keto chikafu chakabatsira kurapa mamiriro avo. Vakadzi vaviri ava vaive nepamuviri, zvine hutano uye vakabereka vana vane hutano. Mhedzisiro yemadzimai chete yaive nemavithamini mashoma uye yakasimudza cholesterol.

Uhu hausi humbowo hwakakwana kutaura kuti chikafu cheketo chakachengeteka kune vese vakadzi panguva yekuzvitakura. Dzimwe ongororo dzinodiwa zvakare kuti keto chikafu chinobatsira sei vanhu vane pfari uye humwe hutano mamiriro.

Keto uye gestational chirwere cheshuga

Gestational chirwere cheshuga rudzi rwechirwere cheshuga icho vakadzi vanogona kuwana panguva yekuzvitakura. Inowanzoenda mushure mekuzvarwa kwemwana wako. Asi inogona kuwedzera mikana yako yekuwana rudzi rwechipiri chirwere cheshuga gare gare.

Gestational chirwere cheshuga chinogona kusimudza njodzi yekuti mwana wako awane chirwere cheshuga gare gare muhupenyu. Chiremba wako anokupa ongororo yeshuga yeropa nguva dzose kuti uve nechokwadi chekuti hauna gestational chirwere cheshuga.

Dzimwe nyaya dzenyaya, dzakadai seiyi kubva 2014, dzinoratidza kuti keto dhayeti inogona kubatsira kubata kana kudzivirira mamwe marudzi eshuga. Nekudaro, iwe haufanire kuenda kuzere keto kudzikisa njodzi yako yekubata gestational chirwere cheshuga. Kudya chakaderera carb chikafu chine zvakawanda zvine hutano mafuta, mapuroteni, fiber, michero mitsva, uye miriwo ibheji rakachengeteka iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge kuita.

Izvo zvakakoshawo kuti ufambe - zvekurovedza muviri mushure mekudya kwega kwega kunogona zvakare kukubatsira iwe kuyera huwandu hweshuga yeropa rako panguva uye mushure mekuzvitakura.

Keto uye kubereka

Zvimwe zvinyorwa nemablog zvinoti iyo keto chikafu inogona kukubatsira kuti ubate nhumbu. Izvi zvinofungidzirwa kuve nekuti kuenda keto kunogona kubatsira vamwe vanhu kuyera huremu hwavo.

Kana iwe ukaudzwa nachiremba wako kuti iwe unofanirwa kudzikira uremu, kuzviita kunogona kubatsira kuvandudza mikana yako yekubata pamuviri. Zvisinei, hapasati paine humbowo hwekurapa hunoratidza kuti chikafu cheketo chinogona kusimudzira kubereka.

Uye kana iwe uri kuyedza kuve nepamuviri, iyo keto yekudya inogona chaizvo kudzora zvinhu pasi. Mavhitaminzi akati kuti nemamineral anogona kubatsira kuti varume nevakadzi vawedzere kubereka. Kuve pane keto chikafu kunogona kudzikisira iwo mazinga ezvibereko akakosha pakubereka. Zvinoenderana nekutsvaga kwekurapa, izvi zvinosanganisira:

• vhitamini B-6
• vhitamini C
• vhitamini D
• vhitamini E
• folate
• ayodhini
• selenium
• iron
• DHA

Kutora

Kudya kudya kwakaringana nemichero yakawanda, miriwo, zviyo zvese, uye mafuta ane hutano uye mapuroteni kwakakosha kwazvo panguva yekuzvitakura. Keto dhayeti inogona kunge isiri sarudzo yakanaka iwe uri nepamuviri nekuti inogona kukudzivirira kubva pakudya yakawanda yezvikafu zvine huturu. Izvi zvinosanganisira michero mitsva nemichero.

Kumwe kutsvagurudza kunodiwa, uye zvidzidzo zvitsva zvinogona kuchinja maonero enharaunda yekurapa nezve keto paunenge uine pamuviri. Zvisinei, isu tinokurudzira kutarisa nachiremba wako kana nyanzvi yezvokudya usati watanga chero rudzi rwekudya ungave uri kuronga kana kutarisira mwana kana kwete - asi kunyanya kana iwe uine pamuviri.

Mutemo wakanaka wechigunwe ndeyekudya muraraungu - uye hongu, izvo zvinogona kusanganisira mapukisi neNeapolitan ice cream (zvine mwero!) Apo zvishuwo zvinoda izvozvo.