Bangaki phakathi kwethu abake bafisa ukwehlisa isisindo somzimba, baphinde banciphisa ukudla okunamafutha, becabanga ukuthi lezi yizona zinkinga ezinkulu? Ukudla kwe-ketogenic kuye kwashintsha umdlalo kuze kufike ekubhubhiseni le nganekwane. Ngaphezulu kwayo, lokhu kudla okunamafutha amaningi, okune-carb ephansi akujwayelekile kakhulu, kodwa ukubheka ukusebenza kwayo kwangaphakathi kanye nezinzuzo kuveza ukuthi kungani kuye kwaba yinzuzo kumadoda nabesifazane abaningana ngokufanayo. Iyini isayensi ngemuva kokudla kwe-ketogenic?
Awudingi ukubala ama-calories ekudleni kwe-keto (yize abanye abantu basakwenza!). Kuzwakala kukuhle kakhulu ukuba yiqiniso? Yingoba kunjalo. Okokuqala, ake siqonde inqubo ye-ketosis, lapho ukudla kwe-ketogenic kuqanjwa khona. I-Ketosis iyinqubo yemvelo yomzimba, eqalwa noma nini lapho ukudla kuphansi. Uma lokhu kwenzeka, amafutha esibindi aphuka futhi ama-ketone akhiqizwa. Lesi simo se-metabolic ngokuvamile sifinyelelwa lapho umzimba udla ama-carbohydrate amancane, namafutha amaningi. Esikhundleni salokho kuzoqala ukushisa ama-ketone ukuze uthole i-metabolism ephelele kanye nempilo yengqondo neyomzimba. Ngakolunye uhlangothi, lapho umzimba udla ukudla okune-carbohydrate eningi, ukhiqiza i-glucose ne-insulin. Ngakho-ke ukudla kwe-keto, ukuba ne-carb ephansi, kuvimbela lokhu ukuthi kungenzeki.
Yiziphi izilinganiso ezifanele ze-macronutrient yokudla kwe-keto?
Ukuze uqalise ngokudla kwe-keto, udinga ukwenza isiqiniseko sokuthi usebenzisa ama-macronutrients ngezilinganiso zawo ezifanele. Isiphetho esicwaningwe kakhulu nesingokwesayensi siwukuthi amaphesenti angu-70 okudla kwakho adinga ukuba avela kumafutha anempilo, amaphesenti angu-20 avela kumaprotheni, futhi amaphesenti angu-10 kuphela avela kuma-carbs. Nakuba kuhle, ukudla kwakho ngakunye kufanele kube nalesi silinganiso, akwenzeki ngaso sonke isikhathi lapho usohambeni ukuze uqinisekise lokhu. Ngakho-ke zama futhi ulinganise izilinganiso phakathi nosuku, noma nje uhlose ukufeza izinhloso ngokudla ngakunye cishe. Into enhle ongayenza ukugcina ukudla kwakho kwe-carb kuze kufike kumagremu angama-50 ngosuku. Abantu abaningi kufanele badle ukudla okuncane okungama-3-4 ngosuku, okufakwe phakathi kokudla okulula okuvunyelwe yi-keto. Futhi, ukudla kwakho kwamafutha nama-calories kufanele kuhambisane nokuthi usebenza kangakanani, futhi ngenxa yalokhu, kungcono ukufuna usizo lochwepheshe kanye nohlelo lokudla. 'Ungalokothi uzame ukufaka iphiko lokudla kwe-keto,' kusho uJulie Stefanski, isazi sezokudla esizinze e-York, PA, ogxile ekudleni okune-ketogenic. 'Setha idethi yokuqala futhi uzilungiselele ngokuhlela kabusha i-pantry yakho, ukuhlela ukudla okukhethwa kukho nokudla okulula, nokuthenga ukudla okufanele nezithako zokudla. Isizathu esikhulu esenza abantu babe nobunzima bokunamathela ku-keto ukuthi abantu abanako ukudla okwanele okuthokozisayo abangaphendukela kukho, futhi izintandokazi ze-carb ephezulu zinqoba inhloso enhle. Uma ungazange uthenge ukudla esitolo esivumelana neziqondiso, ngeke kube nenketho elula esiqandisini lapho ukudinga ngempela.'
Yiziphi izinzuzo zokudla kwe-keto?
Ukuncipha kwesisindo: Ukuncipha kwesisindo kuwumgomo oyinhloko wokudla kwe-keto. Ngenxa yokuthi ine-carbs ephansi, isebenzisa amafutha esikhundleni somthombo wamandla, okusho ukuthi ishisa amafutha amahle emzimbeni wakho futhi ikunikeza ukudla okunomsoco. Futhi, lokhu kuvame ukuba namaprotheni amaningi, ukuze ungalambi kalula.
Ukunakekelwa kwesikhumba: Njengoba ama-carbs acolisisiwe afana ne-maida noshukela engeyona ingxenye yokudla, usika enye yezimbangela ezinkulu ze-acne nesikhumba esiphelelwe amanzi.
Izinga le-Cholesterol: Ukudla kwe-keto kuthuthukisa impilo yenhliziyo kakhulu, ngokudla amafutha anempilo acebile ku-HDL noma amazinga e-cholesterol amahle njengokwatapheya noshizi, futhi kuqedwe zonke izithako ezine-LDL noma i-cholesterol embi. Lokhu-ke kuholela empilweni enhle yenhliziyo. Ukudla futhi kwehlisa amazinga e-hemoglobin A1c, isilinganiso samazinga kashukela egazini lomuntu.
Ivikela umdlavuza: Ukulandela njalo ukudla kwe-keto kuholela emathubeni amancane omdlavuza, ngoba kubangela ukucindezeleka okwenziwe nge-oxidative. Futhi kuwukudla okungcono futhi okunesizotha kubantu abalashwa ngamakhemikhali noma ngemisebe, okuvumela ukondleka okwengeziwe kanye nokucwiliswa ngokushesha kwamaseli omdlavuza.
Yehlisa ingozi ye-PCOS nezinye izindaba ze-ovarian: Ukudla okune-carb ephansi kuyasiza ekugcineni ibhalansi ye-hormonal, yona enesibopho sempilo yokuzala. Ukuncipha kwesisindo, amazinga e-insulin athuthukisiwe kanye nokuncipha kwengozi yama-cyst ngezinye zezinzuzo zokudla kwe-keto.
Amathuba amancane okuquleka: Abantu abathambekele ekubeni nesifo sokuwa banganamathela ekudleni kwe-keto ukuze banciphise ukushuba nokuvama kokuquleka, ikakhulukazi izingane. Kulinganiselwa ukuthi amaphesenti angu-50 wezingane ekudleni kwe-ketogenic anciphisa ukuthunjwa kwabo ngesigamu. Kulinganiselwa ukuthi amaphesenti ayi-10 kuya kwayi-15 ezingane awabi nawo ngemva kokuthatha ukudla.
Umsebenzi wobuchopho we-Aids: Ukudla kwe-keto kunezinzuzo eziningana zemizwa. Isiza impilo yomqondo, yehlisa ubungozi be-Parkinson's Alzheimer's ngisho nengcindezi kanye nokuqwasha kwezinye izimo.
Yikuphi ukudla okungcono kakhulu ongakudla nge-keto diet?
Ukudla okunamafutha: Ngaphandle kwamafutha e-trans, uzodinga ukusebenzisa wonke amanye amafutha ekudleni kwe-keto, ikakhulukazi amafutha agcwele futhi angagcwalisiwe.
Amafutha asuthisiwe: Lokhu kuhlanganisa amafutha kakhukhunathi, inyama edla utshani nezinkukhu, ibhotela elifunzwa ngotshani kanye ne-ghee kanye nobisi lonke.
Amafutha angenalutho: Ukwatapheya, uwoyela we-alimondi, amafutha omnqumo, i-flaxseeds, i-mackerel, i-salmon, imbewu yethanga nama-walnuts anothe ngamafutha angacushiwe.
Amaprotheni: Imithombo yamaprotheni ehambisana nokudla kwe-keto ivame ukudlulana nozakwabo bokudla okunamafutha. Amantongomane, imbewu, amaqanda, izimbaza (izimfanzi, ama-prawns, izinkalankala, izimbaza, ukhwathu, izimbaza, ama-squid), izinkukhu ezifunzwa utshani noshizi ezinye zemithombo yamaprotheni okufanele ukhethe.
Imifino: Okuluhlaza yigama elivamile mayelana nemifino. Thola i-artichoke eningi, i-asparagus, i-broccoli, amahlumela aseBrussels, ubhontshisi oluhlaza, i-okra, isipinashi, zonke izinhlobo zikalethisi ne-arugula. Eminye imifino okumele uyimbe itheniphu, ama-squash, utamatisi, ama-chestnuts amanzi, u-anyanisi kanye ne-brinjal.
Amajikijolo: Amajikijolo ama-Blackberry mahle ikakhulukazi ngenkathi edla i-keto ngenxa ye-fiber ephezulu kanye namazinga e-antioxidant. Amajikijolo, ama-strawberries nama-raspberries nawo angadliwa ngamanani amancane.
Yini okufanele uyigweme ekudleni kwe-keto?
Izinhlamvu ezicwengisisiwe: I-Pastas, ama-pizza, izinkwa, i-rotis nelayisi konke akuzona ingxenye ye-keto diet, futhi ngoba ukugxila kungaphezu kwama-carbs kunanoma iyiphi enye indlela yokudla.
Imifino enesitashi: Amazambane, ama-yam kanye neminye imifino enesitashi kufanele kugwenywe ngenkathi udla i-keto, ngoba iqukethe izinga eliphezulu lama-carbohydrate.
Izithelo: Nakuba amajikijolo ekhululekile, ezinye izithelo aziyona ingxenye ye-keto diet. Banoshukela ophezulu kanye nokuqukethwe kwe-carb. Futhi nakanjani, awekho amajusi wezithelo.
Ama-sweeteners okwenziwa kanye nokudla okugayiwe: Akukhona nje ukuthi ayi-cha-cha ekudleni kwe-keto, ayi-cha enkulu kunoma yikuphi ukudla! Lokhu kuhlanganisa neziphuzo ezifakwa umoya. Ngakho vele uhlale kude.
Yiziphi izingozi ezingaba khona ze-keto diet?
Njengazo zonke ezinye izindlela zokudla, ukusetshenziswa kwesikhathi eside kokudla kwe-ketogenic kungabangela imiphumela emibi ehlukahlukene kanye nezinkinga zempilo. Kungakhuphula amazinga e-asidi egazini, kubangele izinkinga zemisipha, ukwakheka kwamatshe ezinso, ushukela wegazi ophansi ezigulini ezithambekele kakhulu, ukuqunjelwa nokunye. Uma unesifo sikashukela, i-hypoglycemia noma inkinga yenhliziyo, qaphela kakhulu. Nabesifazane abakhulelwe kufanele bakugweme lokhu kudla. Futhi, impilo yamathambo akho ingase ithinteke uma ungatholi i-calcium eyanele, ngakho qhubeka uhlola lokhu. Kwezinye izimo, le miphumela emibi ingabonakala ekuqaleni bese iyanyamalala njengoba umzimba wakho ujwayela ukudla. Lokhu kubizwa ngokuthi 'i-keto flu' futhi kubangela isiyezi nokukhathala futhi, ngenxa yokuhoxa kungazelelwe kwama-carbohydrate. Ukuze uzibone kulesi sigaba, yengeza ngama-electrolyte afana namanzi kakhukhunathi. Kwezinye izimo, zingavela kancane kancane. Kungakhathaliseki ukuthi yikuphi, qaphela noma yiluphi ushintsho endleleni ozizwa ngayo noma umzimba wakho osabela ngayo, futhi thintana nodokotela wakho kanye nochwepheshe wezokudla ngaphambi kokuzama noma ukuqhubeka nokudla kwe-keto.
Ingabe abantu abadla imifino bangakwazi ukukhetha ukudla kwe-keto?
Impendulo ithi yebo. Kuzodingeka wenze umsebenzi onzima wokuthola izithako ezifanele, kodwa usengakwenza. Uma ungadla amaqanda, kuhle. Uma ungakwazi, khetha ubisi olunamafutha amaningi, olutholakala ezinkomeni zendawo ezifunzwe utshani. Nciphisa ukudla kwakho kwe-carb ku-35 g ngosuku, futhi esikhundleni salokho thola i-tofu, imifino enamaqabunga, imifino engeyona isitashi, amafutha (ukhukhunathi, i-almond, i-olive) amantongomane (ama-cashews, ama-alimondi, ama-walnuts, ama-pistachios), imbewu (imbewu yefilakisi, imbewu yethanga, imbewu kabhekilanga), ukwatapheya, amajikijolo kanye neyogathi ewugqinsi yamaGreki. Gwema okusanhlamvu, izithelo kanye nemithombo kashukela. Nciphisa ukudla kwakho udali - yebo, ngisho nophizi! Ungangeza i-protein shake yemvelo ohlelweni lwakho lokudla noma nini lapho kungenzeka. Uma ufuna ukuhamba yonke ingulube futhi uguqule i-vegan, ubisi lukakhukhunathi nokhilimu, ubisi lwe-alimondi nebhotela le-alimondi, ibhotela le-cashew nokunye kungasetshenziswa.
Ingabe ukudla kwe-keto kungasetshenziselwa ukudla kwamaNdiya?
Ngenkathi ukudla kwamaNdiya kuvame ukuba phezulu kuma-carbs, kunezinketho ezinhle kakhulu uma ufuna ukuzama ukudla kwe-keto ngenkathi uhlala ngokweqiniso ezimpandeni zakho zokupheka. Ama-kebabs enyama yemvu nezinkukhu, imifino ethosiwe engashoni emafutheni omnqumo anezinongo zaseNdiya, ukhari wenyama nemifino, amasobho namarasam kanye ne-baingan ka bharta elula konke ku-keto-friendly. Okubalulekile ukuthi unciphise kakhulu i-rotis, irayisi nanoma yikuphi okusanhlamvu okuyingxenye yokudla kwakho okujwayelekile kwamaNdiya, futhi esikhundleni salokho ugxile kuma-curries nama-mains.
Amaresiphi
Ukulungiselela kanjani ukudla kwe-ketogenic? Nali ishadi leresiphi yansuku zonke elilula ukuze uqalise.
7am: Phuza
Isipinashi-almond-bhotela smoothie
Izithako:
1 tbsp ibhotela
2 izinkomishi amaqabunga esipinashi oqoshiwe
1 inkomishi yobisi lwe-alimondi
½ isithelo senkomishi ozikhethele sona (ubhanana noma uphayinaphu usebenza kahle)
1 isipuni se-flaxseed
1 tsp ama-alimondi aqoshiwe
Indlela:
- Hlanganisa ibhotela, isipinashi, ubisi lwe-alimondi, izithelo nezinhlamvu zefilaksi ku-blender, bese uxuba kancane ngesivinini esiphansi imizuzu embalwa kuze kuhlanganiswe zonke izithako.
- Thela engilazini futhi uhlobise ngama-alimondi aqoshiwe.
- Phuza ngokushesha.
9am: Ukudla kwasekuseni
Amaqanda-ubhekeni-ukwatapheya isitsha
Izithako:
2 amaqanda
1 ukwatapheya
amaqabunga eminti ambalwa
4-5 imichilo ye-bacon ethosiwe
Indlela:
- Khipha inyama yekotapheya, bese uhlanganisa namaqabunga eminti ambalwa kuze kube yilapho kwakheka ingxube ebushelelezi.
- Fry amaqanda libalele libheke phezulu, ngalinye ngalinye.
- Beka ingxube kakotapheya epuletini lokuphakela, kulandele amaqanda athosiwe, bese kuba yimicu yobhekeni.
- Yidla ukudla kwasekuseni kushisa.
12:00: Isidlo sasemini
I-broccoli ebhakiwe noshizi
Izithako:
2 izinkomishi broccoli fresh
1 tbsp ibhotela
½ tbsp ufulawa
½ u-anyanisi, oqoshiwe
½ ubisi lwenkomishi
1 inkomishi ushizi Swiss, shredded
1 iqanda
Usawoti kanye pepper, ukunambitha
Indlela:
- Preheat oven ukuya ku-165 degrees C.
- Bilisa futhi upheke i-broccoli ize ithambe kodwa iqine.
- Epanini, ncibilikisa ibhotela, ufake ufulawa ugovuze. Bese wengeza u-anyanisi bese ugoqa isikhashana.
- Faka ubisi kancane kancane bese uqhubeka ugqugquzela isikhashana.
- Uma lokhu sekubile, yiyeke ipheke umzuzu bese uyisusa ekushiseni.
- Shaya iqanda, bese ugoqa engxube yepani. Engeza ushizi oqoshiwe, usawoti kanye nopelepele, futhi uhlanganise kahle.
- Ekugcineni faka i-broccoli phakathi, bese udlulisela endishini yokubhaka.
- Bhaka isigamu sehora kuhhavini oshisayo.
4pm: Isikhathi setiye
Ikhofi elingangenwa izinhlamvu
Izithako:
2 tbsp ubhontshisi wekhofi ongangenwa izinhlamvu
1-2 tbsp i-octane yobuchopho noma amafutha kakhukhunathi
1-2 tbsp ibhotela noma i-ghee efakwe ngotshani
Indlela:
- Philisa ikhofi usebenzisa inkomishi eyodwa yamanzi nobhontshisi wekhofi.
- Faka amafutha.
- Bese wengeza ibhotela elifunzwe utshani noma i-ghee. (Qinisekisa ukuthi lokhu akunasawoti)
- Hlanganisa ku-blender kuze kube sengathi i-latte enegwebu.
- Phuza amapayipi kushisa.
6pm: Isidlo
I-Salmon patty
Izithako:
400 g we-salmon
1 iqanda
¼ u-anyanisi oqoshiwe
2 tbsp imvuthu yesinkwa esomile
1 tbsp amafutha e-olive
Indlela:
- Phula iqanda endishini ulishaye.
- Gweba i-salmon ibe yizicucu ezingu-4-5.
- Hlanganisa ucezu ngalunye lwe-salmon neqanda elincane, imvuthuluka yesinkwa no-anyanisi kuze kube yilapho sekusetshenziswe ngokulinganayo.
- Epanini, fudumeza amafutha omnqumo, bese u-brown ama-patties kuqala ngakolunye uhlangothi, emva kwalokho.
- Uma usuqedile, khipha amafutha bese udla.
8pm: Isidlo sakusihlwa
Isaladi yenkukhu egayiwe
Izithako:
½ isifuba senkukhu esingenamathambo
Amaqabunga e-lettuce, isandla
10-12 iminqumo eluhlaza
50 g feta ushizi
3 utamatisi
1 tbsp amafutha e-olive
1 tbsp ibhotela
Usawoti kanye nopelepele ukunambitha
Indlela:
- Dice inkukhu, ufake ama-cubes ngosawoti kanye nopelepele. Ungakwazi futhi ukwengeza noma yiziphi ezinye izinongo ozifunayo.
- Thatha 1 tbsp ibhotela epanini, bese wengeza ibele lenkukhu kulo. Pheka imizuzu embalwa kuze kube yilapho inkukhu ithambile futhi insundu kancane. Yikhiphe kugesi, uyidlulisele endishini uyiyeke iphole.
- Faka amafutha omnqumo kanye nazo zonke ezinye izithako, uhlanganise kahle.
- Uma ama-cubes enkukhu esepholile, hlanganisa kulokhu ngobumnene futhi umbe phakathi.
Izithombe: Shutterstock
