Unogona Kuenda Vezvirimwa pane Keto Kudya?

Zvemukati

• Chii chinonzi vegetarian keto chikafu?
• Hutano mabhenefiti
• Inokurudzira kuonda
• Inodzivirira kubva kuzvirwere zvisingaperi
• Inotsigira kudzora kweshuga muropa
• Zvichida kudzikira
• Inogona kuwedzera njodzi yako yekushomeka kwehutano
• Zvinogona kukonzera zviratidzo zvakaita sefuru
• Haikodzeri kune vamwe vanhu
• Chikafu chekudya
• Zvikafu zvekudzivirira
• Muenzaniso chirongwa chekudya
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Vegetarian keto zvinonaka
• Chinokosha

Kudya kwemidziyo uye ketogenic kwakadzidzwa zvakanyanya kune kwavo hutano mabhenefiti (,).

Iyo ketogenic, kana keto, chikafu chikafu chakakora-mafuta, chakaderera-carb icho chave kunyanya kufarirwa mumakore apfuura. Kunyangwe ichiwanzo kuve nezvigadzirwa zvemhuka senyama, hove, uye huku, zvinokwanisika kuzvigadzirisa kuti zvikwane chikafu chemuriwo.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve yemiriwo keto dhayeti.

Chii chinonzi vegetarian keto chikafu?

Kudya kwemidziyo keto chirongwa chekudya chinobatanidza zvinhu zvekudyara uye keto kudya.

Vazhinji varimi vanodya zvigadzirwa zvemhuka semazai nemukaka asi vanodzivirira nyama nehove.

Zvichakadaro, iyo ketogenic chikafu chikafu chakakora-mafuta chinogumira kudya kwecarb kune 20-50 gramu pazuva. Iyi yekupedzisira-yakaderera-carb inodya inokurudzira ketosis, iyo metabolic mamiriro umo muviri wako unotanga kupisa mafuta kuita mafuta panzvimbo yeglucose (,).

Pakudya kwechinyakare ketogenic, kwakatenderedza 70% yemakoriori ako ezuva nezuva anofanirwa kubva kumafuta, kusanganisira masosi akaita semafuta, nyama, hove, uye mukaka wakazara wemafuta ().

Nekudaro, iyo yekudyara keto yekudya inobvisa nyama nehove, ichitsamira pane mamwe mafuta ane hutano, senge mafuta ekokonati, mazai, avocado, nzungu, uye mhodzi.

Keto yemidziyo yezvinodhaka ndeyemafuta ane mafuta, akaderera-carb maitiro ayo anobvisa nyama nehove.

Hutano mabhenefiti

Kunyangwe pasina zvidzidzo zvichiongorora mabhenefiti ezvekudya keto yemidziyo, yakawanda yekutsvagisa iripo pane vaviri vabereki chikafu.

Inokurudzira kuonda

Zvese zviri zviviri miriwo uye ketogenic kudya kunosanganisirwa nekurema uremu.

Imwe ongororo hombe yezvidzidzo gumi nezviviri yakaratidza kuti avo vanotevera kudya kwemuriwo vakarasa avhareji yemakirogiramu 4,5 (2 kg) kupfuura vasiri varimi kwemavhiki gumi nesere ().

Zvakare, mune yekudzidza kwemwedzi mitanhatu muvanhu makumi manomwe nevatatu vane chirwere cheshuga cheshuga 2, zvikafu zvezvinomera zvakakurudzira mafuta nekudzikira uremu zvakanyanya kupfuura chikafu chetsika-koriori ().

Saizvozvowo, kudzidza kwemwedzi mitanhatu muvanhu makumi masere nevatatu vakafutisa vakawana kuti keto chikafu chakakonzera kudzikiswa kwakakura kwehuremu uye muviri mashoma index (BMI), iine huremu hwekurema uremu hwemapaundi 31 (14 kg) ().

Kudya uku kuwanda kwemafuta ane hutano kunogona zvakare kukuchengetedza iwe uchinzwa kuzere kwenguva yakareba kudzikisa nzara uye chishuwo ().

Inodzivirira kubva kuzvirwere zvisingaperi

Kudya kwezvirimwa kunosanganisirwa nenjodzi yakadzikira yezviitiko zvinoverengeka zvisingaperi.

Muchokwadi, zvidzidzo zvinovasungira kune yakaderera njodzi yekenza uye nekuvandudzwa kwehuwandu hwehosha yemoyo njodzi njodzi, kusanganisira BMI, cholesterol, uye kuwedzerwa kweropa (,).

Keto dhayeti yakave zvakare yakadzidziswa nezve ayo mhedzisiro mukudzivirira kwezvirwere.

Muchidzidzo chemavhiki makumi mashanu nematanhatu muvanhu makumi matanhatu nevatanhatu, chikafu cheketo chakatungamira mukudzikiswa kwakakura kwehuremu hwemuviri, cholesterol yakazara, LDL (yakaipa) cholesterol, triglycerides, uye shuga yeropa, zvese izvi zvikonzereso zvehosha yemwoyo ().

Zvimwe zvidzidzo zvinoratidza kuti kudya uku kunogona kuchengetedza hutano hwehuropi uye kubatsira kurapa chirwere chaParkinson neAlzheimer (,).

Mhuka uye bvunzo-chubhu zvidzidzo zvakare cherekedza kuti iyo keto kudya kunogona kudzora kukura kwemamota ane gomarara. Nekudaro, kumwe kutsvagurudza kunodiwa (,,).

Inotsigira kudzora kweshuga muropa

Vezvirimwa uye keto vanodya yega yega inotsigira kudzora shuga yeropa.

Kuongororwa kweongororo nhanhatu kwakabatanidza kudya kwemiriwo kune yakanyanya kudzikira muzvikamu zveHbA1c, mucherechedzo wenguva refu yeshuga yekudzora shuga ().

Zvakare, chidzidzo chemakore mashanu muvanhu 2,918 vakafunga kuti kuchinjira kuchikafu chemuriwo kwakaderedza njodzi yeshuga ne53% ().

Zvichakadaro, chikafu cheketo chinogona kusimudzira mutemo weshuga muropa rako uye nekuwedzera kunzwisisika kune insulin, mahormone anobatanidzwa mukudzora shuga yeropa ().

Muchidzidzo chemwedzi mina muvanhu makumi maviri nevaviri, zvichitevera keto dhizaini yakadzikisa huwandu hweHbA1c ne16%. Zvinoshamisa, 81% yevatori vechikamu vakakwanisa kudzikisa kana kurega mishonga yavo yeshuga pakupera kwechidzidzo ().

Zvese zviri zviviri zvinodhaka uye keto zvikafu zvakaratidzirwa kuwedzera kuonda, kutsigira shuga yeropa, uye kudzivirira kubva kuzvirwere zvakawanda zvisingaperi. Ramba uchifunga kuti hapana zvidzidzo zvinoongorora zvinodyiwa keto dhayeti zvakanyanya.

Zvichida kudzikira

Kudya kwemidziyo keto kune zvimwe zvipingamupinyi zvekufungisisa futi.

Inogona kuwedzera njodzi yako yekushomeka kwehutano

Kudya kwemiriwo kunoda kuronga kwakaringana kuona kuti uri kusangana nezvido zvako zvinovaka muviri.

Zvidzidzo zvinoratidza kuti maitiro ekudya aya anowanzove akaderera mune zvakakosha zvakakosha, zvinosanganisira vhitamini B12, iron, calcium, uye protein ().

Ketoji yemidziyo yezvinomera yakatonyanya kudzvinyirira nekuti inoganhurira mapoka ezvikafu zvakawandisa, akadai semichero, nyemba, uye tsanga dzese - zvichiwedzera mukana wako wekushomeka kwehutano.

Kuongorora kudya kwehutano nekungwarira uye kudya zvakasiyana siyana zvine hutano, zvekudya zvese zvinogona kubatsira kuona kuti uri kuwana mavitamini uye mamineral anodiwa nemuviri wako.

Kutora zvinowedzera zvinogona zvakare kubatsira - kunyanya kune zvinovaka muviri kazhinji zvinoshayikwa mukudya kwemiriwo, senge vhitamini B12.

Zvinogona kukonzera zviratidzo zvakaita sefuru

Kuchinja kuita ketosis kunogona kukonzera yakawanda mhedzisiro, dzimwe nguva inonzi keto flu ().

Zvimwe zvezviratidzo zvakajairika zvinosanganisira ():

• kuvimbiswa
• kutemwa nemusoro
• kuneta
• kunetseka kurara
• tsandanyama
• manzwiro anochinja
• kusvotwa
• dzungu

Sezvineiwo, iyi mhedzisiro inowanzo buda mukati memazuva mashoma. Kuwana zororo rakawanda, kugara uine hydrated, uye kurovedza muviri nguva dzose kunogona kubatsira kudzikisira zviratidzo zvako.

Haikodzeri kune vamwe vanhu

Nekuti iyo yemidziyo keto chikafu chinonyanya kudzvinyirira, inogona kunge isiri sarudzo yakanaka kune wese munhu.

Kunyanya, vana nevakadzi vane nhumbu kana kuyamwisa vanofanirwa kuzvidzivirira, sezvo zvichigona kudzikamisa huwandu hwezvakakosha zvakakosha mukukura kwakakodzera uye kukura.

Zvinogona zvakare kunge zvisina kukodzera vatambi, avo vane nhoroondo yekusagadzikana kwekudya, kana vanhu vane chirwere cheshuga cheshuga.

Kana iwe uine chero mamiriro ehutano ehutano kana uri kutora chero mishonga, taura nachiremba wako usati watanga kudya uku.

Kudya kwezvirimwa keto kunogona kukonzera mhedzisiro-yenguva pfupi mhedzisiro, kushaya zvakakosha zvinovaka muviri, uye kusave kwakakodzera kuvana uye vakadzi vane nhumbu kana vanoyamwisa.

Chikafu chekudya

Kudya kwevatema keto zvine hutano kunofanirwa kusanganisira dzakasiyana siyana-dzisiri starchy miriwo, mafuta ane hutano, uye mapuroteni sosi, senge:

• Asina-starchy miriwo: sipinashi, broccoli, howa, kare, cauliflower, zucchini, uye bhero mhiripiri
• Mafuta ane hutano: maorivhi, mafuta ekokonati, avocado, MCT mafuta, uye mafuta avocado
• Nuts: maamondi, walnuts, cashews, macadamia nzungu, pistachios, uye Brazil nzungu
• Mbeu: chia, hemp, flax, uye manhanga mbeu
• Nut butters: almond, nzungu, pecan, uye hazelnut batare
• Yakazara-mafuta zvigadzirwa zvemukaka: mukaka, yogati, uye chizi
• Mapuroteni: mazai, tofu, tempeh, spirulina, natto, uye mbiriso yekudya zvinovaka muviri
• Zvibereko zvakaderera-carb (zvine mwero): michero, mandimu, uye marimu
• Mishonga uye nguva: basil, paprika, mhiripiri, turmeric, munyu, oregano, rosemary, uye thyme

Kudya kwezvinodhaka keto kunofanirwa kusanganisira akawanda emafuta ane hutano, asiri-ane starchy miriwo, uye mapuroteni ekudyara.

Zvikafu zvekudzivirira

Pane keto yezvinomera yemiti, iwe unofanirwa kudzivirira nyama yese uye hove dzegungwa.

Zvepamusoro-carb chikafu senge zviyo, nyemba, michero, uye starchy miriwo zvinotenderwa chete mune zvidiki zvidiki, sekureba sekunge zvinokwana mune yako yemazuva ese carb mugove

Iwe unofanirwa kubvisa zvinotevera chikafu:

• Nyama: nyama yemombe, nyama yenguruve, gwayana, mbudzi, uye nyama yemombe
• Yehuku: huku, turkey, dhadha, uye hanzi
• Hove uye shellfish: salmon, tuna, sardines, anchovies, uye hove

Heano zvimwe zvekudya zvaunofanira kugumira:

• Starchy miriwo: mbatatisi, mbambaira, beet, maparsnips, karoti, uye mbatatisi
• Shuwa-zvinotapira zvinwiwa: soda, inotapira tii, zvinwiwa zvemitambo, muto, uye zvinwiwa zvine simba
• Zviyo: chingwa, mupunga, quinoa, oats, mapira, rye, bhari, buckwheat, uye pasta
• Mbesa: bhinzi, pizi, nyemba, uye nhokwe
• Zvibereko: maapuro, mabhanana, orenji, michero, vise, apricots, plums, uye mapichisi
• Condiments: bhengi muto, huchi yemasitadhi, ketchup, marinades, uye zvinotapira saradhi kupfeka
• Zvikafu zvakagadzirwa: zviyo zvemangwanani, granola, machipisi, makuki, maputi, uye zvinhu zvakabikwa
• Zvinotapira: shuga tsvuku, chena shuga, uchi, maple manyuchi, uye agave nekita
• Zvinwiwa zvinodhaka: doro, waini, uye zvinotapira jongwe

Keto yemidziyo yemidziyo inobvisa nyama yese ichidzikamisa chikafu chakakwira-carb semiriwo ine sitachi, zvinwiwa zvine shuga, zviyo nemichero.

Muenzaniso chirongwa chekudya

Iyi-yemazuva mashanu sampuro yekudya chirongwa inogona kubatsira kutanga chikafu chemidziyo keto chikafu.

Muvhuro

• Kudya kwemangwanani: Smoothie ine mukaka wakazara-mafuta, sipinashi, nzungu ruomba, MCT mafuta, uye chokoreti whey protein poda
• Kwekudya kwemasikati: zucchini noodles ane tempeh meatballs uye yakasviba avocado muto
• Kudya kwemanheru: coconut curry yakagadzirwa nemafuta emuorivhi, miriwo yakasanganiswa, uye tofu

Chipiri

• Kudya kwemangwanani: omelet inogadzirwa nekokonati mafuta, chizi, madomasi, gariki, uye hanyanisi
• Kwekudya kwemasikati: cauliflower-crust pizza nechizi, howa, diced madomasi, maorivhi, uye sipinashi
• Kudya kwemanheru: saladhi ine yakasanganiswa magidhi, tofu, avocado, matomatisi, uye bhero mhiripiri

Chitatu

• Kudya kwemangwanani: tofu kupokana nemafuta emuorivhi, miriwo yakasanganiswa, uye chizi
• Kwekudya kwemasikati: cauliflower mac uye chizi ine avocado mafuta, broccoli, uye tempeh bacon
• Kudya kwemanheru: frittata nemafuta ekokonati, sipinashi, asiparagasi, madomasi, uye feta

China

• Kudya kwemangwanani: YemaGreek yogati yakavezwa nemarnuts uye chia mbeu
• Kwekudya kwemasikati: taco lettuce inoputirwa nenyama-howa nyama, makotapeya, madomasi, cilantro, mukirimu wakasviba, uye chizi
• Kudya kwemanheru: zucchini pizza magwa nemafuta emuorivhi, marinara, chizi, sipinashi, uye gariki

Chishanu

• Kudya kwemangwanani: keto oatmeal ine hemp mbeu, mbeu yeflakisi, nzara cream, sinamoni, uye nzungu ruomba
• Kwekudya kwemasikati: yakabikwa mazai-avocado magwa ane chives, coconut bacon, uye paprika
• Kudya kwemanheru: koliflower mupunga wakakangwa wakagadzirwa nekokonati mafuta, mavegi, uye tofu

Vegetarian keto zvinonaka

Heano mashoma ezvikafu zvishoma zvaunogona kunakidzwa pakati pekudya:

• zucchini machipisi
• celery ine nzungu ruomba
• yakakangwa mhodzi dzemanhanga
• vatengesi vemafurakisi vane chisi chakachekwa
• nzungu dzakasanganiswa
• chia mbeu pudding yakafukidzwa nekokonati isingaiti
• karoti ine guacamole
• kurohwa kirimu nemaabhurubheri
• yakazara-mafuta cottage cheese ine mhiripiri nhema
• akazara-mafuta echiGreek yogati nema walnuts

Muenzaniso menyu uri pamusoro apa unopa mazano akati wandei ezvikafu zvakapusa uye zvekudya zvekudya zvekudya zvaunogona kunakirwa pane keto yezvinomera.

Chinokosha

Keto yemidziyo yezvinodhaka ndeyemafuta ane mafuta, akaderera-carb maitiro ayo anobvisa nyama nezvikafu zvegungwa.

Kuzvimiririra, zvinomera zvezvinomera uye keto zvinogona kukurudzira kudzora shuga muropa, kuonda, uye zvimwe zvakawanda zvakanaka.

Kunyange zvakadaro, chikafu ichi chinogona kuwedzera njodzi yako yekushomeka kwehutano uye hachina kuongororwa choga.

Zvakadaro, kana iwe uri wezvirimwa uye uchifarira kuyedza keto - kana kutove uchitevera keto uye uchida kuziva nezvekuenda isina nyama - zviri nyore kuti ubatanidze zvese zviri zviviri.