Iyo LCHF Kudya Chirongwa: Yakatsanangurwa Yekutanga YeMutungamiriri's Nhungamiro

Zvemukati

• Chii chinonzi LCHF Kudya?
• Chikafu cheLCHF chakafanana neKetogenic Kudya kana Atkins Kudya?
• Kudya kweLCHF Kunogona Kukubatsira Kuderedza uremu
• Kudya kweLCHF Kunogona Kubatsira Huwandu Hwehutano Mamiriro
• Chirwere cheshuga
• Neurological Zvirwere
• Chirwere chemoyo
• Zvikafu zvekudzivirira
• Zvekudya Kudya
• Muenzaniso Sangano reLCHF Kudya Kwevhiki Imwe
• Mativi Ekupedzisira uye Kudonha kweiyo Kudya
• Icho Chinokosha

Kudya kwakaderera-carb kunogona kubatsira kudzikira uye kwakabatanidzwa nenhamba iri kukura yezvikomborero zvehutano.

Kudya kwakaderera kwecarb kunogona kukanganisa avo vane hutano hwakasiyana, kusanganisira mhando 2 chirwere cheshuga, chirwere chemwoyo, acne, PCOS uye chirwere cheAlzheimer ().

Nezvikonzero izvi, yakaderera-carb kudya kunove kwakakurumbira pakati peavo vari kutsvaga kunatsiridza hutano hwavo uye kuonda.

Iyo yakaderera-carb, yakakwira-mafuta kudya chirongwa, kana LCHF chikafu, inosimudzirwa senzira ine hutano uye yakachengeteka yekudzora huremu.

Chinyorwa ichi chinoongorora zvese zvaunoda kuti uzive nezvekudya kweLCHF, kusanganisira ayo mabhenefiti ezvehutano uye zvinokanganisa, chikafu chekudya uye kudzivirira uye muyenzaniso chirongwa chekudya.

Chii chinonzi LCHF Kudya?

Kudya kweLCHF inguva yemuraira yezvirongwa zvekudya izvo zvinoderedza carbs uye zvinowedzera mafuta.

Kudya kweLCHF kwakaderera mumahydrohydrate, akakwirira mumafuta uye zvine mwero mumapuroteni.

Iyi nzira yekudya dzimwe nguva inonzi "Banting Diet" kana kungoti "Banting" mushure meWilliam Banting, murume weBritish uyo akakurudzira iyo mushure mekurasikirwa nehuremu hwakawanda.

Chirongwa chekudya chinosimbisa chikafu chizere, chisina kugadzirwa sehove, mazai, yakaderera-carb miriwo uye nzungu uye inoodza moyo zvakagadziriswa zvakanyanya, zvakapetwa zvinhu.

Yakawedzera shuga uye chikafu chine starch sechingwa, pasita, mbatatisi uye mupunga zvinorambidzwa.

Kudya kweLCHF hakuna zviyero zvakajeka zvemacronutrient percent sezvo iri yakawanda yekuchinja mararamiro.

Mazuva ese macarb mazano pane chikafu ichi anogona kubva pasi pemakumi maviri magiramu kusvika zana magiramu.

Nekudaro, kunyangwe avo vanodya anopfuura zana magiramu e carbs pazuva vanogona kutevera chikafu uye nekufemerwa nemisimboti yayo, sezvo ichigona kuve yakasarudzika kusangana nezvido zveumwe neumwe.

Kudya kweLCHF kwakaderera muma carbs, kwakakwira mumafuta uye zvine mwero mumapuroteni. Kudya kwacho kunogona kuitirwa munhu wega kusangana nezvinodiwa zveumwe neumwe.

Chikafu cheLCHF chakafanana neKetogenic Kudya kana Atkins Kudya?

Kudya kweAtkins uye ketogenic kudya kwakaderera-carb kudya kunowira pasi pemuraira weLCHF.

Mimwe mhando yezvikafu zveLCHF zvakaisa zvirevo pahuwandu hwe carbs zvaunogona kudya.

Semuenzaniso, yakajairwa ketogenic kudya kunowanzo kuve ne75% mafuta, 20% protein uye chete 5% carbs kuitira kuti usvike ketosis, nyika umo muviri unoshandura kupisa mafuta esimba panzvimbo pemakabohydrate ().

Kuti utange-kutanga kurasikirwa uremu, iwo mavhiki maviri induction chikamu cheAtkins chikafu chinongobvumira magiramu makumi maviri e carbs pazuva. Mushure meichi chikamu, ma dieters anogona zvishoma nezvishoma kuwedzera mune mamwe makabhohaidhiretsi.

Kunyange zvazvo aya marudzi e-low-carb, kudya kwakakora-mafuta kuchinyanya kuvharira, chero munhu anogona kushandisa misimboti yeLCHF pasina hazvo kutevedzera nongedzo.

Kurarama hupenyu hweLCHF usingateedzere zvakatemerwa nhungamiro kunogona kubatsira avo vanoda kuchinjika nenhamba ye carbs yavanogona kudya.

Semuenzaniso, vamwe vanhu vanogona kungowana budiriro kana ivo vakadzora kudya kwavo kwecarb kusvika pasi pe50 magiramu pazuva, nepo vamwe vanogona kuita zvakanaka vachishandisa magiramu zana pazuva.

Sezvo kudya kweLCHF kuchinjika, zvingave zviri nyore kwazvo kutevedzera pane mamwe marongero akaomeswa senge ketogenic kana Atkins kudya.

Hupenyu hweLCHF hunosimudzira kudzikisa huwandu hwema carbs iwe aunodya uye nekuatsiva iwo nemafuta. Ketogenic kudya uye Atkins chikafu mhando dzeLCHF dhayeti.

Kudya kweLCHF Kunogona Kukubatsira Kuderedza uremu

Tsvakurudzo dzinoverengeka dzakaratidza kuti yakaderera-carb, kudya kwemafuta akawanda inzira inoshanda yekusimudzira kuonda (,,).

Ivo vanobatsira vanhu kudurura mapaundi nekudzvinyirira kudya, kuvandudza insulin senzwi, kuwedzera mapuroteni kudya uye kuwedzera kurasikirwa kwemafuta (,).

Kudya kweLCHF kwakawanikwa kuchikurudzira kurasikirwa kwemafuta, kunyanya munzvimbo yedumbu.

Kuva nemafuta emudumbu akawandisa, kunyanya kutenderedza nhengo, kunogona kuwedzera njodzi yemamiriro akaita sehosha yemwoyo, chirwere cheshuga uye mamwe kanzira (,).

Imwe ongororo yakawana kuti vanhu vakanyanya kufutisa vanodya yakaderera-carb, yakakwira-mafuta kudya kwemasvondo gumi nematanhatu vakarasikirwa nemafuta mazhinji emuviri, kunyanya mudumbu nzvimbo, zvichienzaniswa neavo vanotevera kudya kwakaderera-mafuta ().

Kudya kweLCHF hakungosimudzi kurasikirwa kwemafuta kwenguva pfupi, zvakare kunobatsira kuchengetedza huremu kubva pane zvakanaka.

Ongororo yakaratidza kuti vanhu vaitevera yakaderera-carb kudya kweasingasviki makumi mashanu magiramu e carbs pazuva vakawana zvakanyanya kuderera kwenguva refu mukurema kupfuura vanhu vaitevera kudya kwakaderera-mafuta ().

Chimwe chidzidzo chakaratidza kuti 88% yevatori vechikamu vanotevera ketogenic kudya kwakarasika kupfuura 10% yehuremu hwavo hwekutanga uye vakazvichengeta kwegore rimwe chete ().

Kudya kweLCHF kunogona kuva chishandiso chinonyanya kubatsira kune avo vane huremu-kurasikirwa zvibodzwa zvinokanganiswa nekushuva kwakasimba kwemakabohydrate.

Imwe ongororo yakawana kuti vatori vechikamu vakatevera yakaderera-carb, kudya kwemafuta akawanda vaive nekushomeka kushoma kwecarbs uye sitachi, zvichienzaniswa nevatori vechikamu vakatevera kudya kwakaderera-mafuta.

Uyezve, vatori vechikamu vakatevera iyo yakaderera-carb, kudya kwemafuta akawanda kwakadzora zvakanyanya mune yakazara yakataurwa nzara ().

Kuteedzera kudya kweLCHF inzira inoshanda yekurasikirwa nemafuta emuviri, kudzikisira zvishuwo zvecarb uye kudzikisira nzara.

Kudya kweLCHF Kunogona Kubatsira Huwandu Hwehutano Mamiriro

Kucheka carbs uye kuwedzera mafuta ekudya kunogona kuvandudza hutano munzira dzinoverengeka, kusanganisira kukurudzira kuonda uye kudzikira kwemafuta emuviri.

Zvidzidzo zvinoratidza kuti kudya kweLCHF kunobatsirawo hutano hwakawanda hunosanganisira chirwere cheshuga, chirwere chemwoyo uye mamiriro etsinga senge chirwere cheAlzheimer.

Chirwere cheshuga

Kuongororwa kwevakuru vakanyanya kufutisa vane chirwere cheshuga chechipiri vakaona kuti yakanyanya-carb, kudya kwemafuta akawanda kwakatungamira mukuvandudzika kukuru mukudzora shuga yeropa uye kudzikira kwakanyanya mumushonga weshuga kupfuura kudya kwakanyanya kwecarb ().

Chimwe chidzidzo muvatori vechikamu vakawandisa vane chirwere cheshuga chechipiri chakaratidza kuti kutevera ketogenic yekudya kwemavhiki makumi maviri nemana kwakakonzera kudzikiswa kwakanyanya mumashuga eropa uye kudzikira kwekuda kwemishonga yeshuga yeropa.

Uyezve, vamwe vevatori vechikamu vakapihwa ketogenic chikafu vakakwanisa kurega kwavo chirwere cheshuga mishonga zvachose ().

Neurological Zvirwere

Ketogenic yekudya yakagara ichishandiswa sekurapa kwechisimbwa, chirwere chetsinga chinozivikanwa nekugwinha kunowanzoitika ().

Zvidzidzo zvinoratidza kuti kudya kweLCHF kunogona kuita basa rekurapa mune zvimwe zvirwere zvetsinga, kusanganisira chirwere cheAlzheimer.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti chikafu che ketogenic chakatungamira mukuvandudza mashandiro ekuziva mune varwere vane chirwere cheAlzheimer ().

Uyezve, kudya kwakakwira mumakarubhu akagadzirwa uye shuga zvakabatanidzwa nenjodzi yakawedzera yekudzikira kwekuziva, nepo yakaderera-carb, kudya kwakakora-mafuta kuchiratidzika kunge kuri kugadzirisa basa rekuziva (,).

Chirwere chemoyo

Kudya kweLCHF kunogona kubatsira kudzikisa mafuta emuviri, kudzikira kwakadzika uye kugadzirisa mamaki eropa ane hukama nechirwere chemwoyo.

Chidzidzo chevakuru makumi mashanu nevashanu vakawandisa vakawana kuti kutevera kudya kweLCHF kwemasvondo gumi nemaviri kwakadzora triglycerides, kwakagadziriswa HDL cholesterol uye kudzikira kwemazinga eC-inoshanda mapuroteni, mucherechedzo wekuzvimba wakabatana nechirwere chemwoyo ().

Kudya kweLCHF kwave kuchiratidzwawo kudzikisa kukwira kweropa, shuga shoma yeropa, kudzikisa LDL cholesterol uye kukurudzira kuonda, zvese izvi zvinogona kubatsira kudzikisa njodzi yehosha yemwoyo ().

Kudya kweLCHF kunogona kubatsira avo vane chirwere chemwoyo, chirwere cheshuga uye mamiriro etsinga senge pfari uye chirwere cheAlzheimer.

Zvikafu zvekudzivirira

Kana uchitevera chikafu cheLCHF, zvakakosha kudzikisa kudya kwako kwezvikafu zvine ma carbs.

Heino runyorwa rwezvinhu zvinofanirwa kushomeka:

• Zviyo uye sitachi: Chingwa, zvinhu zvakabikwa, mupunga, pasita, zviyo, nezvimwe.
• Zvinwiwa zveshuga: Soda, muto, inotapira tii, smoothies, zvinwiwa zvemitambo, mukaka wechokoreti, nezvimwe.
• Zvinotapira: Shuga, uchi, agave, maple sirasi, nezvimwe.
• Starchy miriwo: Mbatatisi, mbatatisi, squash yechando, beet, pizi, nezvimwe.
• Zvibereko: Zvibereko zvinofanirwa kushomeka, asi kunwa zvidiki zvidiki zvemabriji zvinokurudzirwa.
• Zvinwiwa zvinodhaka: Doro, mashuga akasanganiswa jongwe uye waini yakawanda mumakabohaidhiretsi.
• Zvishoma-mafuta uye zvekudya zvinhu: Zvinhu zvakanyorwa kuti “kudya,” “mafuta mashoma” kana kuti “mwenje” zvinowanzova neshuga yakawanda.
• Zvikafu zvakagadziriswa zvakanyanya: Kuganhurira zvakapetwa chikafu uye kuwedzera zvakakwana, chikafu chisina kugadzirwa chinokurudzirwa.

Kunyangwe izvo zvikafu zviri pamusoro zvichifanira kudzikiswa mune chero chikafu cheLCHF, huwandu hwe carbs hunodyiwa pazuva hunosiyana zvichienderana nerudzi rwechikafu chauri kutevera

Semuenzaniso, munhu anotevera chikafu che ketogenic anofanirwa kuve akaomarara pakubvisa macarb source kuti asvike ketosis, nepo mumwe munhu anotevera mwero weLCHF yekudya achange aine rusununguko rwakawanda nesarudzo yavo yemahydrohydrate.

Chikafu chakazara mumahydrohydrate, senge chingwa, pastas, miriwo ine sitachi uye zvinwiwa zvinotapira, zvinofanirwa kutenderwa kana uchitevera chirongwa cheLCHF chekudya.

Zvekudya Kudya

Chero chero rudzi rwekudya kweLCHF runosimbisa chikafu chine mafuta akawanda uye chakaderera mumahydrohydrate.

Zvikafu zvine hushamwari zveLCHF zvinosanganisira:

• Mazai: Mazai akakwirira mumafuta ane hutano uye zvakanyanya chikafu chisina carb.
• Mafuta: Maorivhi, mafuta ekokonati uye mafuta avocado sarudzo dzakanaka.
• Hove: Hove dzese, asi kunyanya idzo dzakakwira mumafuta salmon, sardines uye trout.
• Nyama nehuku: Nyama tsvuku, huku, nyama yemhuka, turkey, nezvimwe.
• Mukaka wakazara-mafuta: Kirimu, yakazara-yakazara mafuta yogati, bota, chizi, nezvimwe.
• Asina-starchy miriwo: Greens, broccoli, cauliflower, mhiripiri, howa, nezvimwe.
• Zvinyorwa: Iyi michero ine mafuta akawanda inochinja-chinja uye inonaka.
• Zvibereko: Miti michero yakadai seblueberries, mablackberries, raspberries uye mahabhurosi inogona kunakidzwa zvine mwero.
• Nuts uye mbeu: Maamondi, walnuts, macadamia nzungu, mbeu yemanhanga, nezvimwe.
• Condiments: Mishonga mitsva, mhiripiri, zvinonhuwira, nezvimwe.

Kuwedzera isiri-starchy miriwo kuzvikafu zvakawanda uye zvinwiwa zvinogona kusimudzira antioxidant uye fiber kudya, zvese uchiwedzera ruvara uye crunch kune yako ndiro.

Kutarisa pazvose, zvitsva zvigadzirwa, kuyedza mabikirwo matsva uye kuronga chikafu pamberi penguva kunogona kukubatsira kuti urambe uri munzira uye kudzivirira kufinhwa.

Zvikafu zvinodyiwa neLCHF zvinosanganisira mazai, nyama, hove dzakakora, makotapeya, nzungu, miriwo isiri-starchy nemafuta ane hutano.

Muenzaniso Sangano reLCHF Kudya Kwevhiki Imwe

Iyi inotevera menyu inogona kubatsira kumisikidza iwe kuti ubudirire kana uchitanga chikafu cheLCHF.

Izvo zvine makabhohaidhiretsi ezvikafu zvinosiyana kuti zvigone kuwana akasununguka LCHF dieters.

Muvhuro

• Kudya kwemangwanani: Mazai maviri akazara nesipinashi uye broccoli yakamisikidzwa mumafuta ekokonati.
• Kwekudya kwemasikati: Tuna saladi yakagadzirwa neakapwanya avocado pamusoro pemubhedha wemiriwo isiri-starchy.
• Kudya kwemanheru: Salmoni yakabikwa muhotela yaishandiswa nemiti yakakangwa yeBrussels.

Chipiri

• Kudya kwemangwanani: Yakazara-mafuta yakajeka yogati yakavezwa neswiti yakatemwa, isina kukosheswa coconut uye manhanga mbeu.
• Kwekudya kwemasikati: Turkey burger yakafukidzwa ne cheddar chizi yakashanda pamwe nekatsetseka isiri-starchy miriwo.
• Kudya kwemanheru: Steak pamwe sauteeed tsvuku mhiripiri.

Chitatu

• Kudya kwemangwanani: Shake inogadzirwa nemukaka wekokonati usina kutapira, michero, nzungu ruomba uye isina mapuroteni mapuroteni poda.
• Kwekudya kwemasikati: Shrimp yakakangwa yakashanda pamwe nemadomasi uye mozzarella skewers.
• Kudya kwemanheru: Zucchini noodles akakandwa mu pesto nehuku dzekudya dzekudya.

China

• Kudya kwemangwanani: Sliced ​​avocado uye mazai maviri akachekwa mumafuta ekokonati.
• Kwekudya kwemasikati: Chicken curry inogadzirwa nekirimu uye isiri-starchy miriwo.
• Kudya kwemanheru: Cauliflower crust pizza yakavezwa neisina-starchy miriwo uye chizi.

Chishanu

• Kudya kwemangwanani: Sipinachi, hanyanisi uye cheddar frittata.
• Kwekudya kwemasikati: Chicken uye muto wemuriwo.
• Kudya kwemanheru: Mashizha lasagna.

Mugovera

• Kudya kwemangwanani: Blackberry, cashew butter uye coconut protein smoothie.
• Kwekudya kwemasikati: Turkey, avocado uye cheese roll-ups yakashanda pamwe nevanopwanya fakisi.
• Kudya kwemanheru: Trout yakashanda neholiflower yakakangwa.

Svondo

• Kudya kwemangwanani: Howa, feta uye kare omelet.
• Kwekudya kwemasikati: Huku zamu rakazara nembudzi chizi uye caramelized hanyanisi.
• Kudya kwemanheru: Huru yakasvibirira saladhi yakavezwa nesiki yakachekwa, shrimp uye mhodzi dzemhanga.

Carbs inogona kudzikiswa kana kuwedzerwa zvichienderana nehutano hwako uye uremu hwekurasikirwa nezvinangwa.

Kune akawanda asingaverengeke akaderera-carb, ane mafuta-mapheka ekuyedza nawo, kuti iwe ugare uchifarira chikafu chitsva, chinonaka kana chinwiwa.

Unogona kunakidzwa nemarefesi mazhinji ane hutano uchitevera chikafu cheLCHF.

Mativi Ekupedzisira uye Kudonha kweiyo Kudya

Nepo humbowo huchibatanidza mabhenefiti mazhinji ezvehutano nekudya kweLCHF, kune zvimwe zvinokanganisa.

Dzimwe shanduro dzakanyanya senge ketogenic yekudya haina kukodzera kuvana, vechidiki uye vakadzi vane nhumbu kana kuyamwisa, kunze kwekunge ichishandiswa kurapwa kurapa mamiriro ekurapa.

Vanhu vane chirwere cheshuga kana hutano hwakadai sezvirwere zveitsvo, chiropa kana rwatata vanofanira kutaura nachiremba wavo vasati vatanga chikafu cheLCHF.

Kunyange hazvo zvimwe zvidzidzo zvichiratidza kuti kudya kweLCHF kunogona kusimudzira mashandiro emitambo mune zvimwe zviitiko, zvinogona kunge zvisina kukodzera vatambi vepamusoro, sezvo zvichikanganisa mashandiro emitambo pamakwikwi emakwikwi (,).

Uyezve, chikafu cheLCHF chingasave chakakodzera kune vanhu vane hypersensitive kune cholesterol yekudya, inowanzo kunzi "hyper-responders" ().

Kudya kweLCHF kazhinji kunoregererwa nevazhinji asi kunogona kukonzera kusingafadzi mhedzisiro mune vamwe vanhu, kunyanya mune zvikafu zvakaderera-carb senge ketogenic chikafu.

Mhedzisiro inogona kusanganisira ():

• Nausea
• Kuzvimbirwa
• Manyoka
• Kushaya simba
• Kutemwa nemusoro
• Kuneta
• Tsandanyama tsandanyama
• Dzungu
• Kusarara

Kuzvimbirwa inyaya inowanzoitika kana uchitanga kudya kweLCHF uye zvinowanzokonzerwa nekushaikwa kwefibre.

Kuti udzivise kupatirwa, ita shuwa yekuwedzera yakawanda-isina starchy miriwo kuzvikafu zvako, zvinosanganisira magirini, broccoli, cauliflower, Brussel inomera, mhiripiri, asiparagasi uye celery.

Kudya kweLCHF kunogona kunge kusiri kukodzera kune vakadzi vane nhumbu, vana uye vanhu vane mamwe marapirwo. Kana usina chokwadi kana chikafu cheLCHF chiri chisarudzo chakakodzera kwauri, tsvaga zano kubva kuna chiremba wako.

Icho Chinokosha

Kudya kweLCHF inzira yekudya iyo inotarisa pakudzikisa carbs uye kuitsiva nemafuta ane hutano.

Ketogenic kudya uye Atkins kudya ndiyo mienzaniso yezvikafu zveLCHF.

Kuteedzera chikafu cheLCHF kunogona kubatsira kurasikirwa uremu, kudzikamisa shuga yeropa, kugadzirisa basa rekuziva uye kudzikisa njodzi yehosha yemoyo.

Uyezve, iyo LCHF yekudya inochinjika uye inogona kuchinjiswa kuti ikwanise zvaunofarira iwe pachako.

Kunyangwe iwe uri kutsvaga kurasikirwa nemafuta emuviri, kurwa neshuga shuwa kana kugadzirisa yako shuga yeropa kudzora, kugadzirisa iyo LCHF mararamiro inzira yakanaka kwazvo yekuzadzisa zvinangwa zvako.