Ndeupi musiyano uripo pakati pePaleo neKeto Kudya?

Zvemukati

• Chii chinonzi paleo chikafu?
• Chii chinonzi keto chikafu?
• Kudya uku kune zvakawanda zvakafanana
• Ose anosimbisa chikafu chizere
• Dzese dzinobvisa zviyo uye nyemba
• Ose anobvisa akawedzera shuga
• Ose anosimbisa mafuta ane hutano
• Ose ari maviri anogona kuve anoshanda pakurasikirwa nehuremu
• Paleo anotarisa zvakanyanya pamafungiro nepo keto inotarisa kuma macronutrients
• Paleo Inobvumira Yeyese-Chikafu Carbs
• Keto inobvumira dairy uye zvimwe zvekudya zve soy
• Ndeupi Ane Hutano?
• Chinokosha

Nhasi, iwe unenge uchimanikidzwa kuverenga magazini yehutano kana kupindira mune chero yekurovedza muviri pasina kunzwa chimwe chinhu nezve paleo uye ketogenic kudya.

Vanhu vazhinji vanotevera madhayeti aya nekuti ivo vanoda kudzikira kana kuvandudza hutano hwavo hwese. Asi sezvo kudya kwese kuri kwakakurumbira, unogona kunge uchishamisika kuti dzakasiyana sei.

Heano fananidzo yakajeka yeiyo paleo uye keto kudya, kusanganisira izvo zvakanaka.

Chii chinonzi paleo chikafu?

Kudya kwepaleo, dzimwe nguva kunonzi "kudya kwecaveman," kwakavakirwa pachisungo chekuti kudya chikafu chaivapo kuvanhu vekutanga kuchasimudzira hutano hwakakwana.

Imwe yedzidziso dzakakosha kuseri kwechikafu chepaleo ndechekuti masisitimu ezvikafu zvemazuva ano, kugadzirwa uye matekiniki ekugadzirisa ari kukuvadza hutano hwevanhu.

Nekudaro, kana iwe ukagadzirisa maitiro ako ekudya kutevedzera iyo yePaleolithic muvhimi-vanounganidza, iwe unozotsigira zvirinani muviri wako wepanyama basa rehupenyu, kugadzirisa kugaya uye hutano.

Paleo anobvisa zviyo, nyemba, shuga yakagadziriswa uye kwakawanda manyuko emukaka.

Zvikafu zvikuru zvinobvumidzwa pane chikafu chepo paleo chinosanganisira:

• Nyama nehove
• Mazai
• Nuts uye mbeu
• Zvibereko
• Muriwo - kunze kwechibage, inova tsanga
• Mafuta akasarudzwa nemafuta, senge mafuta ekokonati, maorivhi, mafuta avocado, mafuta enguruve, tallow, ghee / butter
• Zvishoma zvinogadziriswa zvinotapira, kusanganisira uchi hwakasvibirira, maple sirasi, coconut shuga, mbishi stevia

Kune vazhinji, paleo iri pamusoro pezvinopfuura chikafu chete.

Iko kune zvakare kwakasimba kutarisisa pamararamiro maitiro, iyo nharaunda kukanganisa kwesarudzo dzekudya uye hutano hwakazara hwemuviri mukati mechimiro cheiyo paleo uzivi.

Chikafu chepaleo chirongwa chekudya chinosimbisa chikafu chese uye chinobvisa zviyo, nyemba uye chikafu chakagadziriswa kuitira kugadzirisa hutano. Kudya kwacho zvakare kune chinhu chehupenyu chinotarisa pahutano maitiro uye kurovedza muviri.

Chii chinonzi keto chikafu?

Mazhinji matishu mumuviri wemunhu anofarira kushandisa iyo glucose kubva makabhohaidhiretsi esimba.

Ketosis ndiyo metabolic state umo muviri wako unoshandisa macalorie kubva kumafuta, panzvimbo ye carbs, kugadzira simba rinodiwa kuti riite zvakajairika mabasa ().

Iyo keto, kana ketogenic, dhayeti inovavarira kukonzeresa ketosis kuburikidza nekugadziridzwa kwakaverengerwa kwemacronutrients ezvekudya, anoti carbs, protein uye mafuta.

Iyo keto yekudya macronutrient kuputsika inotarisa chimwe chinhu seichi:

• Mafuta: 65-90%
• Mapuroteni: 10-30%
• Carbohydrate: pasi pe5%

Mukuenzanisa neiyo "yakajairwa" chikafu, iyo macronutrient kugoverwa kweiyo keto dhizaini inoshandurwa zvakanyanya mukufarira mafuta, ane mwero mapuroteni uye mashoma kwazvo carbs.

Chinangwa chekuzadzisa ketosis neichi chirongwa chekudya ndechekukurudzira kuparara kwemagetsi mumuviri wako. Nekudaro, zvakakosha kuti macronutrient kudya kunodzorwa zvine simba, sezvo zvikasadaro unoisa panjodzi yekukanda metabolism yako kunze kwe ketosis.

Chimwe chezvikonzero zvikonzero kuti keto dhayeti yakawana mukurumbira munguva pfupi yapfuura inyaya yekugona kwayo kukubatsira kuti uremerwe huremu uye kugadzirisa shuga yeropa ().

Keto chikafu chirongwa chekudya chinotarisa kudzora macronutrient kugoverwa kwezvikafu kuitira kuti kusimudzira kutsamira kwemuviri kubva kumacarbs kuenda kumafuta esimba.

Kudya uku kune zvakawanda zvakafanana

Kunyangwe ivo vakasiyana, paleo uye keto chikafu chinogovana akawanda maitiro. Pazasi pane mamwe epfungwa huru idzo idyo dzakafanana.

Ose anosimbisa chikafu chizere

Chaizvoizvo, zvese paleo uye keto zvirongwa zvekudya zvinoitirwa kuvimba nezvakazara-chikafu manyuko ehutano.

Chikafu chakazara chikafu chave chichiwana hushoma hwekugadziriswa nenguva painosvika kune yako ndiro.

Zvese keto uye paleo zvikafu zvinokurudzira zvakasimba kubvisa zvese zvakasara-zvakagadziriswa zvekudya uye nekuzvitsiva nezvikafu zvizere semiriwo mitsva, nyama, hove uye nzungu.

Izvi zvinonyanya kuoneka nekubviswa kwemafuta akaomeswa, mafuta uye zvinotapira mune ese paleo uye keto "mabhuku emitemo."

Dzese dzinobvisa zviyo uye nyemba

Kunyangwe nekuda kwezvikonzero zvakasiyana, zvese paleo uye keto kudya zvinokanganisa zvakanyanya kudya zviyo nemumagaro.

Kune iro boka re paleo, kubviswa uku kunonyanya kubva pachinhu chekuti zviyo uye nyemba zvaisave chikamu chekutanga chikafu chevanhu uye zvine zvinopesana.

Antinutrients ndiwo macomputer, akadai selectin uye phytates, ayo anogona kuwanikwa mune zvimwe zvinodyarwa-zvinodyiwa. Zvinokanganisa kugona kwemuviri wako kutora zvicherwa uye zvinovaka muviri uye zvinogona kukonzera kugaya kwekudya kana zvikadyiwa muhuwandu hwakawanda ().

Kune rimwe divi, tsvagiridzo inoratidza kuti panogona zvakare kuve nezvakanakira kudya chikafu chine aya macompound ().

Keto chikafu chinobvisawo zviyo uye kunyanya nyemba, asi izvi imhaka yezvinhu zvavo zvehydrohydrate.

Zviyo uye nyemba zvinopa huwandu hwakakura hwe carbs kuchikafu. Kana iwe ukazvidya iwe uchitevera iyo keto chikafu, iwe uri panjodzi yekukanda muviri wako kunze kwe ketosis.

Ose anobvisa akawedzera shuga

Keto uye paleo kudya kunoodza moyo kudyiwa kweshuga yakawedzerwa.

Kune ese marongero ekudya, izvi zvinowira pasi pemeseji yavo yakagovaniswa yekudzivirira zvakanyanya zvakagadziriswa chikafu mukati.

Nekudaro, paleo dieters anowedzera kuchinjika nemutemo uyu, seasina kutsanangurwa mashuga senge uchi uye mapira manyuchi achiri kubvumidzwa.

Keto, kune rimwe divi, haibvumidze chero sosi inowedzerwa, yakanatswa kana kwete, nekuda kweiyo yakawanda carb yezvinhu izvi zvekudya.

Ose anosimbisa mafuta ane hutano

Zvinoenderana nechinangwa chavo chakagovaniswa chekuwana hutano hwakakwana, zvese paleo uye keto kudya kunokurudzira kudyiwa kwemafuta asina kutsanangurwa, ane hutano.

Zvese zvekudya zvinokurudzirawo zvine mwero-kune-rusununguko huwandu hwemafuta akasarudzwa akacheneswa, senge maorivhi uye mafuta avocado, pamwe nenzungu, mhodzi nehove. Izvi zvekudya zvinozivikanwa kubatsira moyo wemoyo nekuda kwavo poly- uye monounsaturated mafuta zvemukati ().

Kudya kwese kunoodza moyo mashandisirwo emafuta akaomeswa, senge mafuta ekuchinjisa, ayo anokuvadza hutano kana achinge achidyiwa ()

Keto anoisa kukoshesa kwakanyanya pamafuta kazhinji, sezvo iri iro dombo repakona rekudya kwese. Paleo, nepo isiri hazvo kudya kwemafuta akawanda, inoshandisa iyi kurudziro kutsigira hutano hwakakwana.

Ose ari maviri anogona kuve anoshanda pakurasikirwa nehuremu

Chimwe chezvikonzero zvekutanga zvekuzivikanwa kwe keto uye paleo chikafu ndechekuti ivo vachasimudzira kuonda.

Nehurombo, pane kushomeka kutsvagurudza kunowanikwa kwekuti zvinobudirira sei kudya uku kwekusimudzira, kwenguva refu-kurema uremu. Zvisinei, kumwe kutsva-kwenguva pfupi kuri kuvimbisa.

Chidzidzo chidiki che postmenopausal, vakadzi vakafutisa vachitevera chikafu che paleo chakaratidza kurasikirwa kwehuremu kwe9% mushure memwedzi mitanhatu uye kurasikirwa ne10,6% pamwedzi gumi nemaviri. Hapana imwezve shanduko yakakosha mukurema yakaonekwa pamwedzi wemakumi maviri nemana ().

Imwe ongororo yekutsvagisa yakaderera-carb, yakanyanya-mafuta (LCHF) kudya, senge ketogenic chikafu, yakaratidza kuti pfupi-pfupi uremu hunogona kuitika kana uchichinjira kune iyi nzira yekudya (5).

Izvi zvinogona kunge zvakave nekuti kudya kwakanyanya kwemafuta kazhinji kunotungamira mukudzikira kwekuda kudya uye mashoma mashoma macalorie anodyiwa. Zvinogona zvakare kuve kuti maitiro e ketosis ari kutungamira mukubvisa kwakanyatsonaka kwezvitoro zvemafuta emuviri. Chikonzero chaicho hachisati chanyatsojeka.

Pakupedzisira, kumwe kutsvagurudza kunodiwa kuti uone hukama hwakajeka hwechikonzero ().

Keto uye paleo dhayeti vanogovera yakawanda yakafanana chikafu kurambidzwa nemitemo, asi kazhinji nekuda kwezvikonzero zvakasiyana.

Paleo anotarisa zvakanyanya pamafungiro nepo keto inotarisa kuma macronutrients

Imwe yemakakatanwa akakosha pakati pezvikafu zvepaleo neketo ishoko remafungiro, kana kushomeka kwaro.

Kudya kwepaleo kunoisa sisitimu inorema pasarudzo dzemararamiro kupfuura ekudya chete. Inonyatsokurudzira imwe nzira yekurovedza muviri uye kufunga mumabasa ezuva nezuva kuti uperekedze maitiro ezvekudya.

Imwe yedzimba dzehupenyu hwepaleo ndeyekuisa pfupi, yakasimba nguva yekurovedza muviri mune yako tsika. Aya maitiro ekurovedza muviri anofungidzirwa kudzikisira kushushikana kunogona kuenda pamwe nekushanda kwakawanda.

Dzimwe nzira dzekudzora kushushikana dzinokurudzirwa pane iyo paleo chikafu inosanganisira iyo yoga uye kufungisisa.

Kana wabatanidzwa pamwe nechikafu, aya maitiro ehupenyu anoitirwa kutsigira hutano hwakazara hwemuviri wako nepfungwa, zvichitungamira kune hutano hwese hwakakwana.

Nepo paleo regimen regimeni iri chaizvo, haina kuisa chero kukoshesa macronutrients zvachose. Unobvumidzwa kudya mapuroteni, mafuta uye makabhohaidhiretsi sezvaunoda, chero ukavasarudza kubva pane yakatarwa yezvikafu "zvinotenderwa".

Keto, kune rimwe divi, haana inoenderana ideology kana chinhu chemararamiro. Kunyange ichikurudzira kusarudza chikafu chine hutano, chakanyanya kutariswa kugovaniswa kwemacronutrient.

Chero imwe shanduko yemararamiro inoitwa padyo neiyo keto dhayeti ndiyo inosvika kumunhu uye haisi chikamu chehurongwa hwekudya pachayo.

Kudya kwepaleo kunokurudzira zvimwe zviitiko kunze kwekutevera kudya, sekurovedza muviri uye kufunga, uye hakuise miganho pane macronutrients. Keto zvinongoda kuti iwe ugare mukati meakatarwa huwandu hwe carbs, protein uye mafuta

Paleo Inobvumira Yeyese-Chikafu Carbs

Kunyangwe paleo ichirambidza mamwe macarb zvinyorwa, hazvireve kuti yakaderera-carb chikafu nenzira imwecheteyo keto iri.

Nekuti paleo haisimbise macronutrients, chikafu chako chinogona kunge chakanyanya kukwirisa mu carbs, zvinoenderana nezvikafu zvaunosarudza kudya mukati mematanho akataurwa.

Nekuti tsanga, yakanatswa shuga uye nyemba hazvibvumirwe, iyo carb sosi pane paleo chikafu ine zvishoma zvishoma asi haina kubviswa. Paleo achiri kubvumidza carbs kubva kumapoka ezvikafu zvese zvakaita semichero, miriwo uye zvisati zvanatsiridzwa zvinotapira.

Zvakare, chikafu cheketo chinotadzisa zvese zvakapfuma zvehydrohydrates, kusanganisira miriwo ine sitachi, kunyanya michero, zviyo, zvinotapira uye kunyanya nyemba.

Nekuda kwekuti huwandu hwese hwecarb hunofanira kuramba huri pazasi peimwe chikumbaridzo chekuchengetedza ketosis, akawanda akanyanya-carb chikafu, zvisinei nekwaanobva, anongokodzera kudya keto.

Keto inodzora yako carb kudyiwa, nepo paleo ichibvumidza yakawanda-yakazara-chikafu sosi ye carbs, chero ivo vachiwira muzvikamu zvinotenderwa zvekudya.

Keto inobvumira dairy uye zvimwe zvekudya zve soy

Keto inobvumidza, kunyange kukurudzira, kudya zvakawanda zvekudya zvemukaka. Mukaka wakakora-mafuta muchimiro chehuremu hwakakora, bota uye isina kugadzirwa yakazara-mafuta yogati ndiyo misimboti yeakawanda ketogenic zvirongwa zvekudya.

Zvimwe zvigadzirwa zvemukaka, senge ice cream kana mukaka, zvinorambidzwa pane keto chikafu asi izvi zvinonyanya kukonzerwa nehuremu hwadzo hwemafuta-kusvika-carb.

Chikafu cheSoy senge tofu, tempeh uye soya zvinotenderwa paketo keto chero bedzi zvikawira mukati memugove wako wakatarwa wemacronutrient. Mukaka weSoy, zvisinei, unowanzoodzwa mwoyo.

Paleo, kune rimwe divi, haibvumire chero soy uye inodzora ingangoita ese emukaka.

Grass-fed butter ndiyo inobvumidzwa chigadzirwa chemukaka pane Paleo chikafu. Nekudaro, kune kumwe kusawirirana mukati memhuri yepaleo pamusoro pekuti kana iyi mvumo ichinyatsoenderana nepfungwa yepaleo.

Pamusoro pezvo, paleo haibvumidze chero zvigadzirwa zve soy nekuti zvinowira muboka rezvirimwa.

Keto anokurudzira kudya zvine mafuta akawanda zvekudya zvemukaka uye imwe soy, chero zvichikwana mukati meyakakurudzirwa macronutrient renji. Paleo haibvumiri dairy kana soy, kunze kweimwe bhata.

Ndeupi Ane Hutano?

Zvese zviri zviviri paleo uye keto dhayeti zvinogona kuve zvine hutano sarudzo, zvinoenderana nemaitirwo azvinoitwa uye nezvavanoshandiswa.

Mukuenzanisa-ne-padivi kuenzanisa, iyo paleo chikafu inzira ine hutano kune vanhu vazhinji.

Paleo inobvumidza kumwe kuchinjika kwesarudzo dzekudya uye dzimwe sarudzo dzekuwana huwandu hwakawanda hwezvinhu zvinovaka muviri muviri wako zuva nezuva. Inokurudzirawo mararamiro ane hutano.

Rusununguko mukati mezvisarudzo zvekudya zvinoita kuti paleo ive nyore kuchengetedza kwenguva refu uye zvishoma mukana wekuzviparadzanisa nevamwe.

Keto haakodzere munhu wese uye inogona kubatsira senzira yekurapa kune mamwe mamiriro ehutano.

Zvakare, vanhu vanofanirwa kudzivirira kudya mafuta akaguta zvakanyanya pane chikafu chine mafuta mazhinji. Zvidzidzo zvinoratidza kuti zvinogona kuwedzera njodzi yechirwere chemwoyo ().

Keto yakanyanya kuoma kuchengetedza nekuda kwekuteerera kwakasimba kunodiwa kuti uwane ketosis. Zvinoda kuronga kwakanyatsonaka uye zvinogona kushomeka kune akasiyana mamiriro ezvinhu munharaunda.

Keto kushomeka kwekuchinjika kunogona zvakare kuita kuti kuwana zvakakwana zvinovaka muviri kuve chinetso nekuda kwesarudzo shoma.

Zvese zviri zviviri paleo uye keto dhayeti zvine mukana wekuve neutano, asi paleo inowanzo kupa mhando dzakasiyana siyana dzine hutano. Keto inogona kuoma kuchengeta uye inogona kunge isingashivirirwe nevamwe vanhu.

Chinokosha

Ketogenic kudya kunoratidzwa nemafuta ayo akakwirira uye akanyanya kwazvo macarhydrate zvemukati. Zvinogona kushanda pakurema uye kudzora shuga muropa.

Chikafu chepaleo chinosimbisa kudya chikafu chizere chaifungidzirwa kuwanikwa kuvanhu munguva yePaleolithic. Inokurudzirawo kurovedza muviri uye mamwe maitiro ehutano.

Kudya kwese kune mukana wekukanganisa hutano hwako kana zvakarongwa nemazvo.

Nekudaro, kutsvagurudza kwenguva yakareba maererano nekuchengetedza uye kushanda kweizvi zvirongwa zvekudya kuri kushomeka uye zvimwe zvezvirambidzo zvinogona kunetsa kuchengetedza.

Kune vanhu vazhinji, iyo paleo yekudya isarudzo iri nani nekuti ine kwakawanda kuchinjika nesarudzo dzekudya pane keto, izvo zvinoita kuti zvive nyore kuchengetedza kwenguva refu.

Pakupera kwezuva, chikafu chinoshanda kwenguva refu kwauri ndicho chisarudzo chakanakisa.