Iyo Ketogenic Kudya: Yakatsanangurwa Yekutanga Yekutanga Nongedzo kune Keto

Zvemukati

• Chii chinonzi ketogenic kudya?
• Keto basics
• Mhando dzakasiyana dzeketogenic kudya
• Chii chinonzi ketosis?
• Ketogenic kudya kunogona kukubatsira kuti uremerwe uremu
• Ketogenic chikafu cheshuga uye prediabetes
• Zvimwe zvehutano zvakanakira keto
• Zvikafu zvekudzivirira
• Chikafu chekudya
• Muenzaniso keto chirongwa chekudya kwevhiki rimwe
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Keto zvine hutano
• Keto matipi uye manomano
• Matipi ekudya kunze kwekudya kwe ketogenic
• Zvimwe zvinokanganisa uye maitiro ekudzideredza
• Ngozi dzekudya keto
• Zvinowedzera zvekudya kwe ketogenic
• Inowanzo bvunzwa mibvunzo
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Iyo ketogenic dhayeti (kana keto dhayeti, ipfupi) ndeye yakaderera carb, yakakwira mafuta chikafu chinopa zvakawanda zvehutano mabhenefiti.

Muchokwadi, ongororo zhinji dzinoratidza kuti mhando iyi yekudya inogona kubatsira iwe kudzikisa huremu uye nekuvandudza hutano hwako ().

Ketogenic Kudya kunogona kutove nekubatsira kurwisa chirwere cheshuga, gomarara, pfari, uye chirwere cheAlzheimer (,,,).

Heano akatsanangurwa enhungamiro yevatangi kune keto chikafu.

Chii chinonzi ketogenic kudya?

Keto basics

Ketogenic kudya ndeye yakadzika kwazvo carb, kudya kwemafuta kwakanyanya kunogovana zvakafanana neAtkins uye yakaderera carb kudya.

Inosanganisira zvakanyanya kudzora kudya kwehydrohydrate uye nekuitsiva nemafuta. Uku kuderedzwa kwe carbs kunoisa muviri wako mune metabolic nyika inonzi ketosis.

Kana izvi zvikaitika, muviri wako unobva wanyatso shanda pakupisa mafuta esimba. Inoshandurawo mafuta kuita ketoni muchiropa, ayo anogona kupa simba kuuropi ().

Ketogenic Kudya kunogona kukonzera kudzikisira kwakakosha mushuga yeropa uye insulin mazinga. Izvi, pamwe nemaketoni akawedzera, zvine zvimwe zvinobatsira pahutano (,,).

Keto dhizeti ndeye yakaderera carb, yakawanda mafuta chikafu. Iyo inoderedza shuga yeropa uye insulin mazinga uye inoshandura metabolism yemuviri kure nema carbs uye kuenda kumafuta uye ketoni.

Mhando dzakasiyana dzeketogenic kudya

Pane akati wandei vhezheni yeketogenic dhayeti, inosanganisira:

• Ketogenic yakajairwa kudya (SKD): Iyi yakaderera kwazvo carb, zvine mwero mapuroteni uye akakora mafuta kudya. Inowanzo ine 70% mafuta, 20% protein, uye chete 10% carbs ().
• Kudya kwetsika ketogenic (CKD): Kudya uku kunosanganisira nguva dzekukwirisa carb, senge 5 ketogenic mazuva anoteverwa ne2 yakakwira carb mazuva.
• Chinangwa cheketogenic kudya (TKD): Kudya uku kunokutendera iwe kuti uwedzere ma carbs akatenderedza maficha
• High protein ketogenic kudya: Izvi zvakafanana neyakajairwa ketogenic chikafu, asi inosanganisira mamwe mapuroteni. Chiyero chinowanzo kuve 60% mafuta, 35% protein, uye 5% carbs.

Zvisinei, chete zviyero uye zvakakwirira zveprotein ketogenic kudya kwakadzidzwa zvakanyanya. Kudya kwecyclical kana kwakanangwa ketogenic inzira dzepamberi uye dzinonyanya kushandiswa nevakavaka muviri kana vatambi.

Ruzivo ruri muchinyorwa chino runonyanya kushanda kune yakajairwa ketogenic dhayeti (SKD), kunyangwe mazhinji eawo iwo misimboti anoshandawo kune dzimwe shanduro.

Kune akatiwandei mavhezheni eiyo keto dhayeti. Iyo yakajairwa (SKD) vhezheni ndiyo yakanyanya kuongororwa uye yakakurudzirwa.

Chii chinonzi ketosis?

Ketosis inzvimbo yemetabolism umo muviri wako unoshandisa mafuta kuita huni pane carbs.

Izvo zvinoitika kana iwe uchinyanya kudzikisa kudyiwa kwako kwe makabhohaidhiretsi, uchiganhurira muviri wako kuwanisa glucose (shuga), inova iyo sosi huru yesimba remasero.

Kuteedzera chikafu cheketogenic ndiyo nzira inoshanda kwazvo yekupinda ketosis. Kazhinji, izvi zvinosanganisira kudzikisira carb kudyiwa kutenderedza 20 kusvika 50 gramu pazuva uye kuzadza mafuta, senge nyama, hove, mazai, nzungu, uye mafuta ane hutano ().

Izvo zvakakoshawo kuyera yako protein yekushandisa. Izvi zvinodaro nekuti protein inogona kushandurwa kuita glucose kana ikadyiwa muhuwandu hwakawanda, izvo zvinogona kudzora shanduko yako kuita ketosis ().

Kudzidzira kwekutsanya kwepakati kunogona zvakare kukubatsira iwe kupinda ketosis nekukurumidza. Kune nzira dzakasiyana siyana dzekutsanya, asi nzira yakajairika inosanganisira kudzikisira kudya kune maawa masere pazuva uye kutsanya kwemaawa gumi nematanhatu asara ().

Ropa, weti, uye mweya wekufema zviripo, izvo zvinogona kubatsira kuona kana iwe wakapinda ketosis nekuyera huwandu hwemaketani anogadzirwa nemuviri wako.

Zvimwe zviratidzo zvinogona zvakare kuratidza kuti iwe wapinda ketosis, kusanganisira kuwedzera nyota, kuoma muromo, kugara uchiita weti, uye kuderera kwenzara kana chishuwo ().

Ketosis inzvimbo yemetabolism umo muviri wako unoshandisa mafuta kuita huni pane carbs. Kugadzirisa kudya kwako uye kudzidzira kutsanya kunogona kukubatsira kupinda ketosis nekukurumidza. Mimwe bvunzo nezviratidzo zvinogona zvakare kubatsira kuona kana iwe wakapinda ketosis.

Ketogenic kudya kunogona kukubatsira kuti uremerwe uremu

Ketogenic kudya inzira inoshanda yekudzora huremu uye yakaderera njodzi yezvirwere (,,,,).

Muchokwadi, kutsvagurudza kunoratidza kuti ketogenic dhayeti inogona kunge ichikosha pakurasikirwa nehuremu sekudya kwemafuta mashoma (,,).

Uyezve, chikafu chiri kuzadza zvekuti unogona kudzikira uremu usina kuverenga macalorie kana kuteedzera zvaunodya ().

Imwe ongororo yezvidzidzo gumi nezvitatu yakawana kuti zvichitevera yakaderera kwazvo carb, ketogenic chikafu chaive chakanyatso shanda kwenguva refu-kurema uremu pane yakaderera mafuta kudya. Vanhu vakatevera chikafu cheketo vakarasikirwa avhareji yemapaundi maviri (0.9 kg) kupfuura iro boka raitevera chikafu chakaderera chemafuta ().

Uyezve, zvakatungamirawo mukuderedzwa kwe diastolic BP uye triglyceride mazinga ().

Chimwe chidzidzo muvakuru vakuru makumi matatu nemana vakaona kuti avo vakatevera ketogenic yekudya kwemasvondo masere vakarasikirwa zvakapetwa kashanu kuwanda kwemafuta emuviri sevaya vakatevera kudya kwakaderera kwemafuta ().

Iyo yakawedzera ketoni, yakadzika mashuga eropa, uye yakagadziriswa insulin senzwi inogona zvakare kutora chinzvimbo chakakosha (,).

Kuti uwane rumwe ruzivo nezvehuremu hwekurasikirwa nemhedzisiro yeketogenic, verenga chinyorwa ichi.

Ketogenic chikafu chinogona kukubatsira iwe kurasikirwa zvishoma huremu pane hwakaderera mafuta chikafu. Izvi zvinowanzoitika nenzara shoma.

Ketogenic chikafu cheshuga uye prediabetes

Chirwere cheshuga chinoonekwa nekuchinja kwemetabolism, shuga yakakwira muropa, uye kutadza kushanda kwe insulin basa ().

Ketogenic yekudya inogona kukubatsira kurasikirwa nemafuta akawandisa, ayo akabatana zvakanyanya nerudzi rwechipiri chirwere cheshuga, prediabetes, uye metabolic syndrome (,,,).

Imwe yedzidzo yechinyakare yakawana kuti iyo ketogenic kudya kunovandudza insulin senzwi nekurova 75% ().

Chidzidzo chidiki mumadzimai ane chirwere cheshuga cheshuga chakawanawo kuti kutevera ketogenic kudya kwemazuva makumi mapfumbamwe kwakadzikira zvakanyanya huwandu hwehemoglobin A1C, inova chiyero chenguva refu manejimendi eropa manejimendi ().

Chimwe chidzidzo muvanhu makumi matatu nemakumi matatu nevapfumbamwe vane chirwere cheshuga chechipiri vakaona kuti avo vakatevera ketogenic kudya vakarasikirwa neavhareji yemapaundi 26.2 (11.9 kg) mukati memakore maviri. Ichi chakakosha kubatsirwa kana uchifunga nezve kubatana pakati pehuremu uye mhando 2 chirwere cheshuga (,).

Uyezve, vakaona zvakare kuvandudzwa kweshuga yeropa, uye kushandiswa kweimwe mishonga yeshuga yeropa yakaderera pakati pevatori vechikamu munguva yese yechidzidzo ().

Kuti uwane rumwe ruzivo, tarisa chinyorwa ichi pane zvakanakira yakaderera carb chikafu kune vanhu vane chirwere cheshuga.

Ketogenic yekudya inogona kusimudzira insulin senzwi uye inokonzeresa kurasikirwa kwemafuta, zvichitungamira kune yakakosha hutano mabhenefiti kune vanhu vane chirwere cheshuga 2 kana prediabetes.

Zvimwe zvehutano zvakanakira keto

Ketogenic kudya kunobva kwatanga senzira yekurapa chirwere chetsinga senge pfari.

Zvidzidzo zvino zvaratidza kuti chikafu chinogona kubatsirwa nemhando dzakasiyana dzakasiyana dzehutano mamiriro:

• Chirwere chemoyo. Ketogenic yekudya inogona kubatsira kugadzirisa zvine njodzi semafuta emuviri, HDL (yakanaka) cholesterol mazinga, kuwedzerwa kweropa, uye shuga yeropa (,).
• Gomarara. Kudya uku parizvino kuri kuongororwa seimwe yekurapa kenza, nekuti inogona kubatsira kunonoka kukura kwethumba. (,,).
• Chirwere cheAlzheimer. Keto kudya kunogona kubatsira kudzikisa zviratidzo zvechirwere cheAlzheimer uye kunonoka kufambira mberi kwayo (,,).
• Pfari. Kutsvagurudza kwakaratidza kuti chikafu che ketogenic chinogona kukonzera kudzikisira kwakanyanya mukugwinha mune vana vane pfari ().
• Chirwere chePasinson. Kunyangwe hazvo kutsvagurudza kuchidikanwa, kumwe kuongorora kwakaratidza kuti chikafu chakabatsira kuvandudza zviratidzo zvehosha yaPasinson ().
• Polycystic ovary chirwere. Ketogenic yekudya inogona kubatsira kudzikisa insulin mazinga, ayo anogona kutora chinzvimbo chakakosha mu polycystic ovary syndrome (,).
• Kukuvara kwehuropi. Kumwe kutsvagurudza kunoratidza kuti chikafu chinogona kuvandudza mhedzisiro yekukuvara kwehuropi ().

Nekudaro, ramba uchifunga kuti kutsvagurudza kune zhinji dzenzvimbo idzi hakusi kwekupedzisira.

Ketogenic chikafu chinogona kupa zvakawanda zvehutano mabhenefiti, kunyanya ne metabolic, neurological, kana insulin-zvine hukama nezvirwere.

Zvikafu zvekudzivirira

Chero chikafu chinenge chakakwira muma carbs chinofanira kushomeka.

Heino rondedzero yezvikafu zvinoda kudzikiswa kana kubviswa pane ketogenic chikafu:

• chikafu chine shuga: soda, muchero muto, smoothies, keke, ice cream, zviwitsi, nezvimwe.
• zviyo kana sitachi: zvigadzirwa zvine gorosi, mupunga, pasita, zviyo, nezvimwe.
• michero: michero yese, kunze kwezvikamu zvidiki zvemabriji semastrawberry
• bhinzi kana bhinzi pizi, itsvo bhinzi, nyemba, nyemba, nezvimwe.
• midzi miriwo uye tubers: mbatatisi, mbatatisi, karoti, maparsnips, nezvimwe.
• mafuta mashoma kana zvigadzirwa zvekudya: yakaderera mafuta mayonnaise, saladhi kupfeka, uye zvinwiwa
• mamwe macondiments kana sauces: bhengi muto, huchi yemasitadhi, teriyaki muto, ketchup, nezvimwe.
• mafuta asina hutano: yakagadziriswa mafuta emiriwo, mayonnaise, nezvimwe.
• doro: hwahwa, waini, doro, zvinwiwa zvakasanganiswa
• shuga-isina chikafu chikafu: shuga isina mahara, syrups, puddings, zvinotapira, madhiri, nezvimwe.

Dzivisa chikafu chine carb senge zviyo, shuga, nyemba, mupunga, mbatatisi, zvihwitsi, muto, uye kunyangwe michero mizhinji.

Chikafu chekudya

Iwe unofanirwa kusevha yakawanda yezvikafu zvako zvakapoterera pane izvi zvekudya:

• nyama: nyama tsvuku, nyama yemombe, ham, soseji, bhekoni, huku, uye turkey
• hove dzakakora: salmon, trout, tuna, uye mackerel
• mazai: kufudzwa kana omega-3 mazai akazara
• ruomba nekirimu: huswa hwakakora bota uye nzara kirimu
• chizi: asina kugadzirwa chezi senge cheddar, mbudzi, kirimu, bhuruu, kana mozzarella
• nzungu uye mhodzi: maamondi, walnuts, flaxseeds, mbeu yemanhanga, mbeu dzechia, nezvimwe.
• mafuta akagwinya: mamwe mhandara yemafuta emuorivhi, kokonati mafuta, uye mafuta avocado
• avocados: avocados akazara kana achangobva kugadzirwa guacamole
• yakaderera carb miriwo: green veggies, matomatisi, hanyanisi, mhiripiri, nezvimwe.
• zvinodzora: munyu, mhiripiri, miriwo nezvinonhuwira

Zvakanakisisa kugadzika kudya kwako zvakanyanya pane zvakakwana, zvekudya-zvechikafu chimwe chete. Heino runyorwa rwe44 ine hutano hwakaderera carb chikafu.

Gadzira huwandu hwekudya kwako pazvikafu zvakaita senyama, hove, mazai, ruomba, nzungu, maoiri ane hutano, makotapeya, uye yakawanda yeakadzika carb veggies.

Muenzaniso keto chirongwa chekudya kwevhiki rimwe

Kubatsira kuti utange, heino muenzaniso ketogenic dhizaini chirongwa chekudya kwevhiki rimwe chete:

Muvhuro

• chisvusvuro: veggie uye mazai muffin nematomatisi
• masikati: huku saladhi nemafuta emuorivhi, feta cheese, maorivhi, uye saradhi yepadivi
• chisvusvuro: salmon ine asparagus yakabikwa muhotela

Chipiri

• chisvusvuro: zai, tomato, basil, uye sipinashi omelet
• masikati: mukaka weamondi, nzungu ruomba, sipinashi, cocoa poda, uye stevia milkshake (yakawanda keto smoothies pano) nerutivi rwesimbi dzakachekwa
• chisvusvuro: cheese-shell tacos ine salsa

Chitatu

• chisvusvuro: nati mukaka chia pudding yakavezwa nekokonati uye mablackberries
• masikati: avocado shrimp saladi
• chisvusvuro: nyama yenguruve chops neParmesan chizi, broccoli, uye saladhi

China

• chisvusvuro: omelet neavocado, salsa, mhiripiri, hanyanisi, nezvinonhuwira
• masikati: chitsama nzungu uye celery zvimiti zvine guacamole uye salsa
• chisvusvuro: huku yakakanyiwa nepesto uye cream kirimu, uye rimwe divi rezai zukini

Chishanu

• chisvusvuro: isina girisi yechiGiriki, mukaka wese yogati ne nzungu ruomba, cocoa poda, uye ma berries
• masikati: pasi nyuchi lettuce putira tacos nechakachekwa bhero mhiripiri
• chisvusvuro: yakatakura koliflower uye yakasanganiswa miriwo

Mugovera

• chisvusvuro: kirimu chizi mapancake ane mablueberries uye divi reakakangwa howa
• masikati: Zucchini uye beet "noodle" saladi
• chisvusvuro: hove chena dzakabikwa mumafuta ekokonati pamwe nekare uye toasted pine nuts

Svondo

• chisvusvuro: mazai akaomeswa pamwe nehowa
• masikati: yakaderera carb sesame huku uye broccoli
• chisvusvuro: spaghetti squash Bolognese

Gara uchiedza kutenderera miriwo nenyama pamusoro penguva yakareba, sezvo mhando yega yega ichipa akasiyana zvinovaka muviri uye hutano hunobatsira.

Kune matani eeresipi, tarisa aya 101 ane hutano hwakaderera carb mapepa uye iyi keto yekutenga rondedzero.

Iwe unogona kudya zvakasiyana siyana zvinonaka uye zvine hutano chikafu pane ketogenic chikafu. Haisi yose nyama nemafuta. Muriwo chikamu chakakosha pane chikafu.

Keto zvine hutano

Kana iwe ukava nenzara pakati pekudya, heano mamwe hutano, keto-anotenderwa tudyo:

• nyama yakakora kana hove
• chizi
• chitsama chenzungu kana mhodzi
• keto sushi inoruma
• maorivhi
• rimwe kana maviri mazai akaomeswa kana akashatiswa
• keto-inoshamwaridzika snack mabhawa
• 90% yakasviba chokoreti
• akazara-mafuta echiGreek yogati yakasanganiswa nati ruomba uye cocoa upfu
• bhero mhiripiri uye guacamole
• strawberries uye plain cottage cheese
• celery ine salsa uye guacamole
• nyama yemombe
• zvikamu zvidiki zvezvikafu zvasara
• mabhomba akakora

Zvikafu zvishoma zvekudya kweketo zvinosanganisira zvidimbu zvenyama, chizi, maorivhi, mazai akabikwa, nzungu, miriwo yakasvibirira, uye chokoreti yakasviba.

Keto matipi uye manomano

Kunyangwe kutanga pa ketogenic chikafu kunogona kunetsa, kune akati wandei matipi uye manomano aunogona kushandisa kuti zviite nyore.

• Kutanga nekuzvizivisa iwe nemavara ezvekudya uye kutarisa magiramu emafuta, carbs, uye faibha kuti uone kuti chikafu chako chaunofarira chingakwanise sei mukudya kwako.
• Kuronga zvekudya zvako pamberi kunogona zvakare kubatsira uye kunogona kubatsira iwe kuchengetedza imwe nguva muvhiki rese.
• Mazhinji mawebhusaiti, mablog ezvikafu, maapplication, uye mabhuku ekubika anopawo keto-zvine hunyanzvi mabikirwo uye mazano eupfu aunogona kushandisa kuvaka yako wega tsika menyu.
• Neimwe nzira, kumwe kuendesa kwekudya masevhisi kunyange kupa keto-hushamwari sarudzo dzeiyo inokurumidza uye yakapusa nzira yekunakidzwa neketo chikafu kumba.
• Tarisa mumaketo akaomeswa echando ane keto kana iwe uri mupfupi nenguva
• Paunenge uchienda kumafaro ekushamwaridzana kana kushanyira mhuri neshamwari, unogona zvakare kuda kufunga nezvekuunza chako chikafu, izvo zvinogona kuita kuti zvive nyore kwazvo kudzora zvishuwo uye kunamatira kuchirongwa chako chekudya.

Kuverenga zvinyorwa zvekudya, kuronga kudya kwako kumberi, uye kuunza zvako zvekudya kana uchishanyira mhuri neshamwari zvinogona kuita kuti zvive nyore kwazvo kunamatira kune ketogenic chikafu.

Matipi ekudya kunze kwekudya kwe ketogenic

Zvakawanda zvekudyira zvekudya zvinogona kuitwa keto-zvine hushamwari.

Mazhinji maresitorendi anopa imwe nyama kana hove-yakavakirwa dhishi. Raira izvi uye chinja chero chakakwira carb chikafu nemimwe miriwo.

Kudya-mazai-kwakavakirwa zvakare sarudzo huru, senge omelet kana mazai nebhekoni.

Imwe yaunofarira ndeye-mashoma-burgers. Iwe unogona zvakare kuchinjanisa iyo fries yemiriwo panzvimbo. Wedzera imwe avocado, cheese, bhakoni, kana mazai.

Kuresitorendi yeMexico, unogona kunakirwa chero nyama nyama nechero chizi, guacamole, salsa, uye mukirimu wakasviba.

Nezve dessert, bvunza yakasanganiswa chizi bhodhi kana majiroji ane kirimu.

Kana uchidya kunze, sarudza nyama-, hove-, kana zai-yakavakirwa dhishi. Raira mimwe miriwo pane macarbs kana sitachi, uye uine chizi yedessert.

Zvimwe zvinokanganisa uye maitiro ekudzideredza

Kunyangwe chikafu che ketogenic chinowanzo chengetedzeka kune vanhu vazhinji vane hutano, panogona kuve nemimwe mhedzisiro yekutanga apo muviri wako unochinja.

Kune humwe humbowo hweanecdotal hweiyi mhedzisiro inowanzo kunzi keto flu (). Kubva pamishumo kubva kune vamwe pane chirongwa chekudya, zvinowanzo pera mukati memazuva mashoma.

Zvinonzi keto flu zviratidzo zvinosanganisira manyoka, kuzvimbirwa, uye kurutsa (). Zvimwe zviratidzo zvisinganyanyozivikanwa zvinosanganisira:

• simba rakashata uye kushanda kwepfungwa
• kuwedzera nzara
• nyaya dzekurara
• kusvotwa
• kugaya kusagadzikana
• yakaderera kurovedza muviri

Kuti udzikise izvi, iwe unogona kuyedza yakajairwa yakaderera carb chikafu kwemavhiki mashoma ekutanga. Izvi zvinogona kudzidzisa muviri wako kupisa mamwe mafuta usati wabvisa zvachose carbs.

Ketogenic yekudya inogona zvakare kuchinja iyo mvura uye mamineral muyero wemuviri wako, saka kuwedzera imwe munyu kuzvikafu zvako kana kutora zvicherwa zvinowedzera zvinogona kubatsira. Taura nachiremba wako nezve zvaunoda zvekudya.

Zvirinani pakutanga, zvakakosha kuti udye kusvikira waguta uye dzivisa kudzora macalorie zvakanyanya. Kazhinji ketogenic yekudya inokonzeresa kuonda pasina nechinangwa chekudzora koriori.

Mazhinji emhedzisiro mhedzisiro yekutanga ketogenic dhayeti inogona kushomeka. Kurerukirwa mukudya uye kutora zvicherwa zvinowedzera zvinogona kubatsira.

Ngozi dzekudya keto

Kuramba uri paketo keto mukufamba kwenguva kunogona kuve, kusanganisira njodzi dzeinotevera:

• yakaderera mapuroteni muropa
• mamwe mafuta muchiropa
• itsvo matombo
• micronutrient kushomeka

Rudzi rwemushonga unonzi sodium-glucose cotransporter 2 (SGLT2) inhibitors yerudzi rwechipiri chirwere cheshuga inogona kuwedzera njodzi yeshuga ketoacidosis, mamiriro ane njodzi anowedzera kuwanda kweropa. Chero ani anotora mushonga uyu anofanirwa kudzivirira keto dhayeti (,).

Kumwe kutsvagurudza kuri kuitwa kuti uone kuchengetedzwa kwechikafu cheketo munguva refu. Chengeta chiremba wako achiziva nezvechirongwa chako chekudya kutungamira sarudzo dzako.

Kune mimwe mhedzisiro kune iyo keto chikafu nezve iyo iwe yaunofanira kutaura nachiremba wako kana iwe ukaronga kugara pane iyo yekudya kwenguva refu.

Zvinowedzera zvekudya kwe ketogenic

Kunyangwe pasina zvekuwedzera zvinodiwa, zvimwe zvinogona kubatsira.

• MCT mafuta. Yakawedzerwa kune zvinwiwa kana yogati, MCT mafuta inopa simba uye inobatsira kuwedzera ketone mazinga. Tenga mafuta eMCT online (,).
• Zvicherwa. Wakawedzera munyu nezvimwe zvicherwa zvinogona kuve zvakakosha kana uchitanga nekuda kwekuchinja kwemvura uye chicherwa chiyero ().
• Caffeine. Caffeine inogona kuve nezvakanakira simba, kurasikirwa kwemafuta, uye mashandiro (45).
• Ecogenous ketoni. Izvi zvinowedzera zvinogona kubatsira kusimudzira maketone emuviri ().
• Zvisikwa. Creatine inopa akawanda mabhenefiti ehutano nekuita. Izvi zvinogona kubatsira kana iwe uri kusanganisa iyo ketogenic chikafu pamwe nekurovedza muviri ().
• Gumbo. Shandisa hafu scoop ye whey protein mukuzunguzika kana yogati kuwedzera yako yezuva nezuva mapuroteni kudya (,). Tenga zvigadzirwa zvinonaka zvemavhiri paInternet.

Zvimwe zvinowedzera zvinogona kubatsira pane ketogenic kudya. Izvi zvinosanganisira ketoni dzakawandisa, MCT mafuta, uye zvicherwa.

Inowanzo bvunzwa mibvunzo

Heano mhinduro kune mimwe yemibvunzo yakajairika nezve ketogenic dhayeti.

1. Ndingakwanise kudya carbs zvakare?

Ehe. Zvisinei, zvakakosha kuderedza zvakanyanya kudya kwako kwekarb pakutanga. Mushure memwedzi miviri kusvika mitatu yekutanga, unogona kudya carbs pazviitiko zvakakosha - ingo dzokera kuchikafu uchangotevera.

2. Ndicharasikirwa nenyama here?

Pane njodzi yekurasikirwa neimwe mhasuru pane chero chikafu. Nekudaro, kudya kweprotein uye yakakwira ketone mazinga anogona kubatsira kudzikisa kurasikirwa kwemhasuru, kunyanya kana iwe ukasimudza masimbi (,).

3. Ini ndinogona kuvaka mhasuru pane ketogenic kudya?

Hongu, asi inogona kusashanda pamwe nekudya zvine mwero carb (,). Kuti uwane rumwe ruzivo nezve yakaderera carb kana keto kudya uye kurovedza muviri, verenga ichi chinyorwa.

4. Ndingadya mapuroteni mangani?

Mapuroteni anofanirwa kunge ari pakati nepakati, sezvo kudya kwakanyanya kunogona kukora insulin uye ketoni dzakadzika. Inenge makumi matatu neshanu muzana ezere koriori yekudyiwa ingangove iri yepamusoro muganho.

5. Ko kana ndichigara ndakaneta, ndisina simba, kana kuneta?

Iwe unogona kunge usiri mune yakazara ketosis kana uri kushandisa mafuta uye ketoni zvakanaka. Kuti udzivise izvi, dzikisa kudya kwecarb uye dzokororazve iwo ari pamusoro. Kuwedzera seMCT mafuta kana maketoni kunogona kubatsira (,).

6. Weti yangu inonhuwirira muchero. Nei izvi?

Usavhunduka. Izvi zvinongoitika nekuda kwekuburitswa kwe--zvigadzirwa zvakagadzirwa panguva ketosis ().

7. Kufema kwangu kunonhuhwa. Chii chandingaite?

Iyi inowanzoitika mhedzisiro. Edza kunwa zvakasarudzika mvura yakasvinwa kana kutsenga chingamu isina shuga.

8. Ndakanzwa ketosis yanga ine njodzi huru. Ichi ichokwadi here?

Vanhu vanowanzovhiringidza ketosis ne ketoacidosis. Ketoacidosis ine njodzi, asi ketosis pane ketogenic dhayeti inowanzo kuve yakanaka kune vanhu vane hutano. Taura nachiremba wako usati watanga chero chikafu chitsva.

9. Ndine nyaya dzekugaya uye nemanyoka. Chii chandingaite?

Iyi inowanzoitika mhedzisiro inowanzo pfuura mushure memasvondo matatu kusvika mana. Kana ikaramba, edza kudya yakawanda fiber miriwo (, 56).

Chinokosha

Ketogenic chikafu chinogona kuve chakanakira vanhu vano:

• vakafuta
• vane chirwere cheshuga
• vari kutsvaga kugadzirisa kwavo metabolic hutano

Zvinogona kunge zvisina kukodzera vatambi vepamusoro kana avo vanoshuvira kuwedzera yakawanda yemhasuru kana huremu.

Zvinogona zvakare kusagadzikana kune mamwe mararamire evamwe vanhu uye zvavanofarira. Taura nachiremba wako nezve chirongwa chako chekudya uye zvinangwa zvekusarudza kana chirongwa cheketo chekudya chakakukodzera.

Verenga chinyorwa ichi muchiSpanish.