Zvese zvaunofanirwa Kuziva Nezve Keto Kudya

Zvemukati

• Chii chinonzi Ketogenic Diet?
• Ndinoziva Sei Kana Ndiri muKetosis?
• Zuva paKeto Meal Plan rinotaridzika sei?
• Ndeapi mabhenefiti eKeto Kudya?
• Pane Pane Hutano Hwehutano Hwandinofanira Kuziva?
• Ndinofanira Kuzviita Here?
• Ongororo ye

Parizvino, iwe unoziva mafuta haana kushata sezvaimbofungwa nemunhu wese. Asi isu tiri kufungidzira iwe uchiri kufunga kaviri usati wabika nebhotoro uye uchifarira mune zvishoma chizi. Kana iwe uchigutsirira musoro wako hongu, saka isu tine manzwiro ekuti ketogenic kudya kuchaputira pfungwa dzako. Inongodaidzwa kuti "keto" neuto rayo revateveri vakazvipira, chirongwa cheketo chekudya chinotenderera nekudya mafuta mazhinji kwete akawanda macarbs. Yakabatana zvakanyanya nekudya kweAtkins, asi inosiyana pakuti inodzikamisa mapuroteni ako ekudya uye inoda kunamatira kune yakaderera yakawanda yecarbs nguva yese yauri pakudya, kwete panguva yekutanga chikamu.

Chii chinonzi Ketogenic Diet?

Kana iwe ukatevera chinyakare chikafu chekuMadokero, saka zvingangoita kuti muviri wako unotora mafuta awo kubva paglucose inowanikwa mune makabhohaidhiretsi. Asi kudya kwe ketogenic kunotora nzira yakasiyana zvachose. "Iwe uri kutora makhahydrates kubva mu equation, uye muviri unomira uye unoti, 'Zvakanaka, handina shuga. Chii chandinofanira kutiza?' "anodaro Pamela Nisevich Bede, RD, a. dietitian neEAS Sports Nutrition.

Mhinduro? Mafuta. Kana, zvakanyanya, ketone miviri, zvinova zvinhu zvinogadzirwa nemuviri kana ichitora simba kubva kumafuta pane glucose. Keto chikafu chakakora mumafuta, chakaderera muma carbs, uye chinosanganisira chete zvine mwero huwandu hweprotein (nekuti muviri unoguma wachinja mapuroteni akawandisa kuita makabhohaidhiretsi, anodaro Bede).

Kana tichiti takakwira mafuta, tinoreva. Kudya kwacho kunoda kutsvaga makumi manomwe neshanu muzana emakori ako kubva kumafuta, aine makumi maviri kubva muzana kubva kumapuroteni, uye mashanu muzana kubva kumakabhohaidhiretsi. Chaizvo kuti magiramu mangani aunofanira kuwana zvinoenderana nezvinodiwa nesimba rako (online calculator inogona kukubatsira kuti uzvione), asi vanhu vazhinji vachada kutora isingapfuure makumi mashanu magiramu emacarbs, Bede anodaro.

Kuisa zvinhu mumaonero, imwe mbatatisi ine ma gramu makumi maviri nematanhatu ema carbs. "Kazhinji 50 kusvika ku65 muzana yemakoriyori edu anobva kumahydrohydrate, saka iko kuchinja kwakazara," anodaro Bede. (Asi Tarisa Mibairo Yaive Nayo Mukadzi Uyu Mushure mekutevera Keto Diet.)

Ndinoziva Sei Kana Ndiri muKetosis?

Tevedza kudya kwemazuva mashoma uye muviri wako uchapinda ketosis, zvinoreva kuti ichatanga kupisa mafuta kwete glucose. Kuti uwedzere kuva nechokwadi, iwe unogona kuyera ketonelevels ako neropa-prick mita kana weti ketone mitsetse, ese ari maviri ari nyore kuwana kuAmazon. Uye nepo Bede achicherekedza kuti iwe unogona kuwana kuti muviri wako wasvika ketosis mukati memazuva matatu, zvinotora pakati pemasvondo matatu kusvika mashanu kuti unyatsogadzirisa. (Zvakadaro, iyo Keto Kudya Yakashandura Muviri waJen Widerstrom MuMazuva 17 chete.)

Vanhu vazhinji vanongoteedzera mazinga avo eketone pakutanga kwekudya. Mushure meizvozvo, iwe unogona kunge uchijaira kune zvazvinonzwa. "Ichi ndicho chimwe chezvokudya zvekuti kana ukabiridzira, unonyatsoziva, unonzwa kurwadzisa," anodaro Bede. Kubiridzira pane chikafu kunogona kuita kuti unzwe kuneta, kuita kunge iwe uri hungover kubva kune akawandisa macarbs. "Nyanzvi dzinoona nezvekudya zvinovaka muviri dzinofungidzira kuti panogona kunge paine mhinduro yehypininsulinemic kuwanda kwehydrohydrate," anodaro Bede. "Ndokunge, kana uchidzosera huwandu hwakawanda hwe carbs muhurongwa, unosangana nespike hombe uye nekuparara kweshuga."

Zuva paKeto Meal Plan rinotaridzika sei?

Iwe haudi hako kuisa muganho wakasimba panhamba yemakoriyori aunotora, asi iwe unoda kuve nechokwadi kuti hapana anopfuura mashanu muzana kubva kwavari anobva ku carbs uye kuti 75 muzana inouya kubva kumafuta. Bede anopa zano rekushandisa app senge Lose It! kuchengetedza, kana iwe unogona kuyedza keto chirongwa chekudya chevatangi. (Kurutivi chinyorwa: Hezvino Izvo Vegetari Vanofanira Kuziva Vasati Vatanga Ketogenic Diet.)

Zuva re keto chikafu chikafu chinosiyana, asi zvimwe zvekuenda-kune sarudzo kubva kuvateveri vanozvipira kazhinji zvinosanganisira Bulletproof kofi yekudya kwemangwanani; mbiya yetaco yakagadzirwa nenyama yevhu, mukirimu wakasviba, coconut mafuta, chizi, salsa, maorivhi, uye bhero mhiripiri yekudya kwemasikati; uye nyama yakakangwa nehanyanisi, howa, nesipinashi yakakwidzwa mumafuta uye mafuta ekokonati pakudya kwemanheru, anodaro Bede. Kune zvakare yakaderera-carb keto zvinwiwa zvinokuchengeta iwe mu ketosis, tisingarevi vegetarian keto mabikirwo uye kunyange vegan-ane hushamwari mabikirwo.

Ndeapi mabhenefiti eKeto Kudya?

Carbs inokwezva-uye chengetedza-mvura, saka shanduko yekutanga yaunozoona idonhwe remvura uremu uye bloat, anodaro Bede. Iko kurasikirwa kwehuremu kunoenderera, kunyanya nekuti unenge uine nzara shoma uchidya mafuta ekugutsa uye zvekudya zvese, pane zvekudya zvisina hutano zvisina kugamuchirwa.

Kutevera kudya kunogona kubatsira kuedza kwako kurovedza muviri, zvakare. Chimwe chidzidzo chakabudiswa mumagazini Nutrition & Metabolism vakawana vakadzi vari pakudya kwe ketogenic vakarasikirwa nemafuta akawanda emuviri mushure mekudzidziswa kwekudzivirira kupfuura avo vaidya kazhinji. Uye kunyangwe iwe uchinge usina chokwadi chekuti ungarovedze sei pasina simba rinokurumidza kurova iro rinopihwa nema carbs, aya matipi ekurovedza muviri anokuwanisa iwe-uye nekukubatsira kuronga nenzira kwayo.

Pane Pane Hutano Hwehutano Hwandinofanira Kuziva?

Kurasikirwa kwekutanga kwemvura kurema kunogona kukonzera kupera simba kwemvura, izvo zvinogona kutungamira kune izvo zvinozivikanwa seye keto flu. "Ndipo panouya kutemwa nemusoro, kuneta, uye kurasikirwa nekufungisisa," anodaro Bede. Kuti azvipikise, anokurudzira kuve nechokwadi chekuti wakazara mvura uye kurodha pama electrolyte kuburikidza nenyama yemombe, muto wehuku, mapiritsi e electrolyte, kana Pedialyte. (Heino Zviratidzo Zvokunyengera Zvekushaya Mvura Yaunofanira Kuziva.)

Iwe zvakare unogona kunge wakarembera zvisina kujairika paunotanga kuzvipira kune keto chikafu chirongwa. Chidzidzo chakaburitswa mu International Journal of Obesity vakawana zvisingaenzaniswi zve nzara inogona kugara kwemavhiki matatu ekutanga pane kudya, uye Bede anoti kunzwa kuneta uye kunzwa nzara paunenge uchichinja kungaite kuti Workout yako inzwe kuomarara kupfuura zvakajairwa. Kana izvo zvikaitika, zvipe iwe nguva yekugadzirisa, uye usasundire zvakanyanya kupfuura izvo zvinonzwa muviri wako zvawakagadzirira.

Uye rangarira, chikafu ichi hachina kugadzirirwa kuteverwa kwenguva refu. Ndicho chimwe chinhu chaunofanira kubhadhara zvakanyanya, sezvo kune mamwe mazano ezvokudya zvinogona kukuvadza itsvo dzako kana ukazvitevera nguva yakazara, anodaro Taylor C. Wallace, Ph.D., nyanzvi yezvekudya uye nyanzvi yezvokudya. Vatsvagiri vanofunga kuti zvinogona kunge zvakadaro nekuti huwandu hwakawanda hwemaketone hunogona kukonzera kushaya mvura uye weti ine calcium yakawanda, yakaderera mu citrate, uye ine pH yakaderera, zvese izvi zvinopa itsvo matombo.

Chekupedzisira, chikafu-chakakora-chinorema chinogona kuve nemhedzisiro yehutano kana ma dieters akatakura pane akawanda mafuta uye akazara mafuta, chimwe chinhu icho Wallace anoti chiri nyore kuita. "Vanhu vanoenda kwaMcDonald kunotora cheeseburger katatu, votora bundu, vodya izvozvo," anodaro. Izvo hazvina kunaka, sezvo sainzi inoratidza kutora mafuta akawandisa akashata anogona kuwedzera LDL cholesterol mazinga, izvo zvinogona kutungamirira kuatherosclerosis, kana kuunganidzwa kwemafuta uye cholesterol mutsinga, anodaro Sean P. Heffron MD, murayiridzi wemishonga paNYU Langone. Chiremba Center.

Ndinofanira Kuzviita Here?

Chete kana iwe uchida kutora nguva yekudya prep, sezvo keto yekudya haisi chirongwa chinokubvumira kumuka musi weMuvhuro mangwanani uye uchiti, "Nhasi izuva!" "Ndainyatso tsvagurudza nguva isati yasvika," anodaro Bede. Uye ukasaona mhinduro nekukasika, Bede anoti hazvireve kuti hazvisi kushanda. "Unofanira kupa muviri wako nguva yekutsvaga imwe nzvimbo yemafuta uye kugadzirisa. Usape vhiki worega."

Ongororo ye