Ketotarian Ndiyo Yakakwira-Mafuta, Kudyara-Yakavakirwa Kudya Kunoita Kuti Iwe Ufungezve Nezve Kuenda Keto

Zvemukati

• Chii chinonzi chikafu cheKetotarian?
• Iwe unotevera sei kudya kweKetotarian?
• Ko Ketotarian yakasiyana nekungodyara-based keto dieting?
• Ndiani anofanirwa kuyedza chikafu cheKetotarian?
• Ongororo ye

Kana iwe wakasvetukira pane keto yekudya bandwagon, iwe unotoziva chikafu senge nyama, huku, bota, mazai, uye chizi zvinonyanya. Iyo dhinomineta iripo ndeyekuti izvi zvese zviwanikwa zvemhuka-zvinobva chikafu. Munguva pfupi yapfuura, zvakadaro, shanduko nyowani pane yekudyira dhayeti yakabuda, uye iri kudaidzira kuveza zvese zviri pamusoro. Izvi zvinokumbira iwo mubvunzo: Unogona here kutevera vegan kana yemiriwo keto chikafu?

William Cole, chiremba anoshanda anoshanda, chiropractic chiremba, uye munyori webhuku Ketotarian: Iyo (Yakawanda) YePlant-Yakavakirwa Chirongwa Kupisa Mafuta, Kuwedzera Simba Rako, Kupwanya Zvaunoda, uye Kudzikama Kuzvimba, ane dzimwe pfungwa paKetotarianism-zvakawanda zvekuti akaitengesa.

Chii chinonzi chikafu cheKetotarian?

Kudya kweKetotarian kunosanganisa mabhenefiti ezvekudyara-kwakavakirwa kudya neiyo yeketo chikafu. "Yakazvarwa kunze kwechiitiko changu mukurapa kunoshanda uye nekuona njodzi dzinogona kuitika munzira idzo vanhu vanoenda kunodyara kana kutevedzera chikafu cheketogenic," anodaro Cole.

Pepa, zvinoita kunge muchato wakakwana saMeghan naHarry: Chikafu che ketogenic chinoshanda nekukwakuka-kutanga muviri wako metabolism kupisa mafuta panzvimbo yeglucose (aka carbs) semafuta ayo ekutanga, uye kudya-kwakavakirwa kudya kwakagara kuchipembererwa. nekuda kwekugona kwayo kuderedza njodzi yechirwere chisingaperi. Kurera huremu pasina kubayira chikafu uye hutano hwako? Zvinonzwika zvakanaka, handiti?

Rimwe dambudziko hombe Cole anoona nekutevera yakajairwa keto chirongwa ndechekuti kudya kwakawanda nyama, mukaka wakakora-mafuta, uye zvinhu zvakaita sekotiri kofi zvinogona kukuvadza microbiome yako. (Heano mamwe ekudzikira kune keto chikafu.) Vamwe vanhu havangakwanise kupaza iyo yakawanda nyama (mhoro, matambudziko ematumbo), uye mafuta akaguta akawandisa anogona kukonzera kuzvimba mune vamwe vanhu-kuratidza muchimiro chekuneta. , hutsi hwehuropi, kana kunetseka kurasikirwa nehuremu (hello, keto flu).

Kubvisa izvi zvingangonetseke zvekudya uye kuenda kuKetotarian inzira "yakachena" yekupinda ketosis, anodaro. Cole anocherekedzawo kuti hauzopotsa pane chero zvingango batsira izvo zvakajairwa keto kudya zvinoti zvinopa-izvo zvinonyanya kusungirirwa pakurasikirwa uremu, kunyangwe mamwe mazano akashinga ekuti anogona kurapa zvakanyanya nyaya dzese dzehutano.

Iwe unotevera sei kudya kweKetotarian?

Zvichienderana nemararamiro ako, kune nzira nhatu dzakachena, dzakanangana nechirimwa dzaunogona kutora kutevera kudya kweKetotarian, anodaro Cole. Vegan, sarudzo inorambidzwa zvakanyanya, inowedzerwa nemafuta kubva kumaavocado, maorivhi, maoiri, nzungu, mbeu, uye coconut. Shanduro dzevabheri dzinowedzera mune ehupenyu, mazai akafukidzwa uye ghee; uye pescatarian (iyo yaanodaidzawo kuti "vegequarian," izwi rinonakidza rekutaura), rinobvumira hove dzakabatwa musango uye nyowani dzegungwa zvakare. (PS Hezvino izvo zvaunoda kuti uzive nezve pescatarian chikafu kazhinji.)

"Iyi inzira yekudya yakavakirwa panyasha," anodaro Cole, achigutsurira kushanduka kwayo. "Hazvisi zvekudya dzidziso kana kutaura kuti haugone kuwana chimwe chinhu; ndezve kushandisa chikafu kuti unzwe wakakura." (Heino chaizvo nei kudya kwekudzivirira kusashanda.)

Kana iwe uchinetseka: Hongu, unogona kuwana zvachose mafuta aunoda kuti upinde mu ketosis (inenge 65 muzana yemakoriyumu ako) nemafuta-akavakirwa mumiti semuorivhi, avocado, uye kokonati mafuta, Cole anodaro.

Muenzaniso vegequarian Ketotarian chirongwa chekudya: Chia mbeu pudding nemukaka weamondi, bhuruu, uye nyuchi nyuchi pakudya kwemangwanani; pesto zoodle mbiya ine avocado mafuta uye parutivi peavocado "fries" pakudya kwemasikati; uye albacore tuna saladhi ine grapefruit salsa uye saradhi yepadivi yakapfekwa nemafuta emukotapeya pakudya kwemanheru. (Heano humwe humbowo hwekuti chirimwa-chakatemerwa keto hachifanirwe kuve chinotyisa.)

Ko Ketotarian yakasiyana nekungodyara-based keto dieting?

Chikonzero chikuru cheKetotarian chakasiyana nevegetarian kana vegan chimiro chekare keto? "Yakawedzera mararamiro," anodaro Cole, achicherekedza iyo yenguva pfupi, inochinja mamiriro emirairidzo. Mavhiki masere ekutanga, iwe unofanirwa kutevedzera chirongwa chakasimwa (chimwe chezvinhu zvitatu zviri pamusoro) kuenda kuna T. Mushure meizvozvo, inguva yekuzviongorora uye kuzviita kuti zvishandire muviri wako.

Zvekare, Cole inopa yekusarudza-yako-yako-yega-mutambo mamiriro. Kuseri kwegonhi rekutanga, gara muketosis kwenguva refu (iyo Cole inongokurudzira kune avo vane dambudziko retsinga kana insulin kuramba); musuwo wechipiri, tora cyclical Ketotarian nzira (kwaunoteedzera keto-yakasimwa keto kwemazuva mana kana mashanu pavhiki, uye modesa yako carbs-funga: mbatatisi nemabhanana-kune mamwe mazuva maviri kusvika matatu); kana gonhi rechitatu, tevera izvo zvaanodaidza kuti mwaka wekudya kweKetotarian (kudya zvakanyanya ketogenic munguva yechando, uye michero mitsva yakawanda uye starchy veggies munguva yezhizha).

Iyo cyclical sarudzo ndeyekure iyo Ketotarian chirongwa chekudya chaanorumbidza zvakanyanya nekuti chinopa zvakanyanya kusiyana uye kuchinjika. Nenzira iyi, "kana iwe uchida iyo smoothie kana iyo inotapira mafatata, iva nayo; wozodzokera zvakare ketosis zuva rinotevera," anodaro. Cherechedza, kunyange zvakadaro, kuti kukwanisa kupinda nekubuda kwe ketosis nokukurumidza chinhu chaunofanira kudzidzisa muviri wako kuita, ndicho chikonzero newbie keto dieters (Ketotarian, kana tsika) inofanira kumirira mavhiki akawanda isati yasarudza carb cycling. (Yakabatana: Iyo Yekutanga Yekutungamira kuCarb Kubhururuka)

Ndiani anofanirwa kuyedza chikafu cheKetotarian?

Kana iwe wanga uchitsvaga kuona kuti chii chiri keto chikafu hoopla chiri nezve asi urarame vezvirimwa kana vegan mararamiro (kana kungoti haudi pfungwa yekudyiwa yakawanda kwazvo yezvigadzirwa zvemhuka), iyi inogona kunge iri nzira yako. Uyezve, yakakura gripe dietitians ine nezve keto ndiko kubviswa kwayo yakawanda yakakosha mishonga nekuda kwekurambidzwa kwayo kune ine starchy miriwo uye michero-dambudziko rinogadziriswa nekutora cyclical Ketotarian kana iwe uchinge wapfuura iwo masere-vhiki mamaki.

Cole anokurudzira kuipa nguva yekushanda iwo mavhiki masere ekutanga, "kungoedza nayo uye kuona kuti unonzwa sei," anodaro. Mushure memwedzi miviri iyi yamuka uye iwe wavaka mukushanduka kwemagetsi (zvichireva kugona kuchinja pakati pemafuta anopisa uye kupisa glucose), unogona kutanga zvishoma nezvishoma kuwedzera mune dzakasiyana siyana-senge michero iyi nemastggie veggies, uye kunyange nyama dzine hutano senge Nyama yemombe yakadyiswa nouswa uye huku yehuku, kana uchida-uchiri kudyara-centric nguva zhinji. Sezvo izvi zviri mushure mekunge waisa mumavhiki masere ekudya zvakanyanya, izvi hazvifanirwe kutariswa keto-ish zvakare, asi kuti ingori ine hutano, kunyanya zvirimwa-based kudya maitiro.

Kana iwe uri kutofunga nezve keto uye uchida kuzviedza, usatya kuedza zvakasiyana siyana zvekudyara-zvinodyiwa (Cole anokurudzira zvigadzirwa zvakaviriswa sosi se tempeh yeprotein), uye gadzirisa chirongwa chako chekudya cheKetotarian zvinoenderana muviri wako pachako. Uye rangarira: Musiyano mukuru pakati pekutevera vezvinomera kana vegan keto maringe neKetotarian chirongwa ndechekuti iyo yekupedzisira ine mukana wekuve wakanyanya kugadzikana kwenguva refu. "Vanhu havadi mimwe mitemo yekudyidzana nekuda kwayo chete," anodaro Cole. "Ingosimbisa muviri wako nezvinhu zvakanaka uye ona kuti unonzwa sei."

Ongororo ye