Vangani vedu vakada kuderedza uremu, uye mukuita kudaro, vakaderedza zvokudya zvakakora, tichifunga kuti ava ndivo vaiva honzeri huru? Chikafu che ketogenic chave chiri shanduko-mutambo kusvika pakubata ngano iyi inoenda. Pamusoro payo, ichi chikafu chakanyanya-mafuta, che-low-carb hachina kujairika, asi kutarisa kushanda kwayo kwemukati uye mabhenefiti anoratidza kuti sei zvave zvichibatsira kune varume nevakadzi vakati wandei. Chii chinonzi sainzi kumashure kwekudya kwe ketogenic?
Iwe haufanire kuverenga macalorie pane keto kudya (kunyangwe vamwe vanhu vachiri kuita!). Zvinonzwika zvakanyanya kuti zviite chokwadi? Ndizvo nokuti ndizvo. Kutanga ngatinzwisise nzira ye ketosis, iyo iyo ketogenic diet inowana zita rayo. Ketosis maitiro echisikigo emuviri, anotangwa pese kana kudya kwakaderera. Kana izvi zvikaitika, mafuta echiropa anoputsika uye ketoni dzinobudiswa. Iyi metabolic mamiriro anowanzo kuwanikwa kana muviri uchidya mashoma carbs, uye mamwe mafuta. Ichazotanga kupisa ketoni kune yakakwana metabolism uye hutano hwepfungwa uye hwemuviri. Sezvineiwo, kana muviri ukadya chikafu chakanyanya-carb, unoburitsa glucose uye insulin. Saka kudya kwe keto, kuve kwakaderera-carb, kunodzivirira izvi kuti zvirege kuitika.
Ndeapi macronutrient ratios eiyo keto kudya?
Kuti utange nekudya kwe keto, unofanirwa kuve neshuwa kuti uri kushandisa macronutrients muchiyero chavo chakakodzera. Kunyanya kutsvakurudzwa uye nesayenzi mhedziso ndeyokuti 70 muzana yezvokudya zvako zvinoda kubva kumafuta ane utano, 20 muzana kubva kumapuroteni, uye 10 chete kubva muzana kubva kucarbs. Kunyange zvakadaro, chikafu chako chega chega chinofanirwa kuve nereshiyo iyi, hazvigoneke nguva dzose kana uri-kuenda-kuona izvi. Saka edza uye kuenzanisa zviyero mukati mezuva, kana kungovavarira kuzadzisa zvinangwa nechikafu chega chega. Chinhu chakanakira kuita kuchengeta yako carb yekudya yakadzika kusvika ku50 magiramu chete pazuva. Vanhu vazhinji vanofanirwa kunge vaine 3-4 diki diki pazuva, yakapetwa nezvimwe keto-yakatenderwa snacks pakati. Zvakare, madyiro ako emafuta nemakoriyumu anofanirwa kuita pahuwandu hwaunoshanda, uye nekuda kweizvi, zvakanakisa kutsvaga rubatsiro rwehunyanzvi uye chirongwa chekudya. 'Usamboedza kuisa bapiro keto kudya,' anodaro Julie Stefanski, chiremba wezvokudya anogara muYork, PA, uyo anonyanya kugadzirisa ketogenic kudya. 'Seta zuva rekutanga uye gadzirira nekugadzirisa pantry yako, kuronga zvekudya uye zvekudya zvekudya, nekutenga chikafu chakakodzera uye zvekudya zvinowedzera. Chikonzero chikuru chinoita kuti vanhu vaomerwe nekuomerera neketo ndechekuti vanhu havana chikafu chinonaka chakakwana chekutendeukira kwachiri, uye high-carb favourites inokunda pamusoro pechinangwa chakanaka. Kana usina kutenga zvokudya muchitoro chegirosari zvinoenderana nemirayiridzo, hapazovi nesarudzo iri nyore mufiriji paunenge uchichida chaizvo.'
Ndezvipi zvinobatsira zvekudya kwe keto?
Kuonda: Kurasikirwa uremu ndicho chinangwa chekutanga chekudya kwe keto. Nekuda kwekuti yakaderera pamacarbs, inoshandisa mafuta pachinzvimbo sechitubu chesimba, zvinoreva kuti iri kupisa mafuta akanaka mumuviri wako nekukupa chikafu. Uyezve, izvi zvinowanzoita mapuroteni akawanda, kuitira kuti usanzwe nzara nyore nyore.
Skincare: Sezvo macarbs akacheneswa senge maida neshuga isiri chikamu chekudya, uri kucheka chimwe chezvikonzero zvikuru zveacne uye ganda rakapera simba.
Cholesterol mazinga: Kudya kweketo kunovandudza hutano hwemwoyo zvakanyanya, nekudya mafuta ane hutano akapfuma muHDL kana kuti cholesterol yakanaka yakafanana neavocado uye cheese, uye kubvisa zvose zvinoshandiswa neLDL kana cholesterol yakaipa. Izvi zvinobva zvaita kuti pave nehutano hwemoyo hwakakwana. Kudya kunoderedzawo hemoglobin A1c mazinga, chiyero chehuwandu hweshuga yeropa.
Inodzivirira cancer: Kugara uchitevera keto kudya kunotungamira kune kushoma mikana yegomarara, sezvo ichikonzera kuwedzera oxidative kusagadzikana. Iyo zvakare iri nani uye inoyemurika kudya kune vanhu vari kurapwa chemotherapy kana radiation, ichigonesa kudya kwakawanda uye nekukurumidza oxidation yekenza maseru.
Inoderedza njodzi yePCOS uye mamwe maovarian nyaya: Kudya kwakaderera-carb kunobatsira mukuchengetedza chiyero chehomoni, iyo inozoita basa rehutano hwekubereka. Kurasikirwa nehuremu, kuvandudzwa kwe insulin mazinga uye kuderedzwa kwengozi ye cysts ndezvimwe zvezvakanakira keto kudya.
Mukana mudiki wekubatwa nepfari: Vanhu vane pfari vanogona kunamatira kune keto kudya kuderedza kusimba uye kuwanda kwekubatwa, kunyanya vana. Inofungidzirwa 50 muzana yevana pane ketogenic kudya kunoderedza kubatwa kwavo nehafu. Inofungidzirwa kuti 10 kusvika ku15 muzana yevana havaoni kubatwa mushure mekutora kudya.
Aids brain function: Iyo keto yekudya ine akati wandei mabhenefiti etsinga. Inobatsira hutano hwekuziva, kuderedza njodzi yeParkinson's Alzheimer's uye kunyangwe kushushikana uye kushaya hope mune dzimwe nguva.
Ndezvipi zvekudya zvakanakisa kudya zve keto diet?
Zvikafu zvine mafuta: Zvimwe kunze kwemafuta ekufambisa, iwe uchada kushandisa mamwe mafuta ose mukudya kwe keto, kunyanya mafuta akazara uye asina mafuta.
Mafuta akaguta: Izvi zvinosanganisira kokonati mafuta, nyama yakadyiswa uswa nehuku, bota rakadyiswa nouswa uye ghee nemukaka wose.
Unsaturated mafuta: Avocados, almond oil, olive oil, flaxseeds, mackerel, salmon, mhodzi dzenhanga uye walnuts dzakapfuma mumafuta asina kuzara.
Mapuroteni: Nzvimbo dzeprotein dzinoenderana nekudya kwe keto dzinowanzo pindirana nemafuta avo echikafu. Nzungu, mhodzi, mazai, shellfish (shrimps, prawns, crabs, mussels, oyster, clams, squids), huku dzakadyiswa nouswa uye cheeses mamwe mapuroteni aunofanira kusarudza.
Vegetables: Green ndiro izwi rekuti miriwo inoenda. Pinda mune artichoke yakawanda, asparagus, broccoli, Brussels sprouts, green beans, okra, sipinashi, marudzi ose e lettuce uye arugula. Mamwe mavege ekuchera maturnips, squashes, matomatisi, machestnuts emvura, hanyanisi nebrinjal.
Zvibereko: Blackberries inonyanya kunaka paunenge uri pakudya kwe keto nekuda kwepamusoro fiber uye antioxidant mazinga. Blueberries, strawberries uye raspberries zvinogonawo kudyiwa mune zvishoma.
Chii chaunofanira kudzivisa pane keto diet?
Mbeu dzakanatswa: Pastas, pizzas, chingwa, rotis uye mupunga zvose hazvisi chikamu chekudya kwe keto, zvakare nokuti kutarisa kunowedzera pane carbs kupfuura chero imwe nzira yekudya.
Miriwo ine sitachi: Mbatata, mayam nemimwe miriwo ine sitachi inofanira kudziviswa paunenge uchidya keto, sezvo izvi zvine huwandu hwe carbs.
Zvibereko: Nepo ma berries asingabhadharwi, mimwe michero haisi chikamu chekudya kwe keto. Vane shuga yakawanda uye carb content. Uye zvechokwadi, hapana majusi emichero.
Artificial sweetener uye chikafu chakagadzirwa: Havasi ivo chete kwete-kwete mune keto kudya, ivo vakuru kwete-kwete kune chero kudya! Izvi zvinosanganisira zvinwiwa zvine aerated zvakare. Saka chingogara kure.
Ndedzipi njodzi dzinogona kuitika dzekudya kwe keto?
Kufanana nezvimwe zvese zvekudya, kushandiswa kwenguva refu kwekudya kwe ketogenic kunogona kukonzera akasiyana mhedzisiro uye matambudziko ehutano. Inogona kuwedzera huwandu hweasidhi yeropa, kukonzera nyaya dzemhasuru, kuumbwa kwematombo eitsvo, shuga yeropa yakaderera muvarwere vanonyanya kukurumidza, kuvimbiswa uye zvichingodaro. Kana uine chirwere cheshuga, hypoglycemia kana dambudziko remoyo, chenjera zvakanyanya. Vakadzi vane pamuviri vanofanirawo kusiyana nekudya uku. Zvakare, hutano hwako hwemapfupa hunogona kukanganiswa kana usiri kuwana calcium yakakwana, saka ramba uchitarisa pane izvi. Mune zvimwe zviitiko, mhedzisiro iyi inogona kuoneka pakutanga uye yobva yanyangarika apo muviri wako unojaira kudya. Izvi zvinonzi 'keto flu' uye zvinokonzeresa dzungu uye kuneta zvakare, nekuda kwekukasira kubviswa kwecarbs. Kuti uzvione iwe pachako kuburikidza nechikamu ichi, wedzera ne electrolytes senge kokonati mvura. Mune zvimwe zviitiko, vanogona kuoneka zvishoma nezvishoma. Chero nzira, chengetedza chero shanduko munzira yaunonzwa kana muviri wako, uye gara uchibvunza chiremba wako uye nyanzvi yezvekudya usati waedza kana kuenderera mberi nekudya kwe keto.
Vegetarians vanogona kusarudza kudya keto?
Mhinduro ndihongu. Iwe unozofanirwa kuita rimwe basa rakakomba pakuchengeta pane izvo zvinongedzo, asi iwe unogona kuzviita. Kana iwe uchigona kudya mazai, zvakanaka. Kana usingakwanise, sarudza mukaka une mafuta akawanda, wakatorwa kubva kumombe dzeko dzakadyiswa uswa. Deredza kudya kwako kwecarb kusvika ku35 g pazuva, uye panzvimbo pacho enda kune tofu, mashizha ane mashizha, miriwo isina-starchy, mafuta (coconut, almond, maorivhi) nzungu (cashews, almonds, walnuts, pistachios), mbeu (flaxseeds, mhodzi dzenhanga, mhodzi dzesunflower), maavocado, mabheri uye gobvu, yoghuti yechiGiriki. Dzivisa zviyo, michero uye shuga masosi. Deredza kudya kwako kwelentil - hongu, kunyange peas! Iwe unogona kuwedzera mapuroteni echisikigo kuzunungusa kune chirongwa chako chekudya pese pazvinogoneka. Kana iwe uchida kuenda iyo hogi yese uye shandura vegan, mukaka wekokonati nekrimu, mukaka wearumondi uye ruomba rwearumondi, cashew butter uye zvichingodaro zvinogona kushandiswa.
Ko keto diet inogona kushandiswa pakudya kweIndia here?
Nepo chikafu chemuIndia chichiita kunge chakakwira pamacarbs, pane zvakanakisa sarudzo kana iwe uchida kuyedza keto chikafu uchiramba wakatendeka kumidzi yako yekubika. Mutton nehuku kebabs, mavheji asina kudzika-akakangwa mumafuta emuorivhi ane zvinonhuwira zveIndia, nyama nemiriwo curry, soups uye rasams uye kunyange nyore baingan ka bharta zvese zvine hushamwari keto. Chinokosha ndechekucheka zvakanyanya pa rotis, mupunga kana chero zviyo chikamu chekudya kwako kwechiIndia, uye panzvimbo pacho tarisa pane curries uye mains.
Mabikirwo
Iwe unogadzirira sei chikafu che ketogenic? Heino yakareruka zuva nezuva resipi chati kuti iwe utange.
7am: Inwa
Sipinachi-almond-butter smoothie
Ingredients:
1 tbsp mafuta
2 makapu mashizha epinashi akachekwa
1 mukombe mukaka wealmond
½ mukombe wemuchero waunosarudza (bhanana kana pineapple inoshanda nemazvo)
1 tsp flaxseeds
1 tsp maarmond akachekwa
Nzira:
- Sanganisa bhotela, sipinachi, mukaka wearumondi, michero nemafuta eflakisi mublender, wobva wasanganisa zvishoma nezvishoma nekumhanya kwakaderera kwemaminetsi mashoma kusvika zvese zvinongedzo zvabatanidzwa.
- Dururira mugirazi uye shongedza nemaarumondi akachekwa.
- Inwa pakarepo.
9am: Chisvusvuro
Mazai-bacon-avocado ndiro
Ingredients:
2 mazai
1 avocado
mint mashoma mashizha
4-5 fried bacon strips
Nzira:
- Bvisa nyama yeavocado, uye usanganise nemashizha mashomanana eminti kusvikira musanganiswa wakatsetseka wagadzirwa.
- Fry mazai zuva nezuva kumusoro, rimwe nerimwe.
- Isai musanganiswa weavocado pandiro yekushumira, inoteverwa nemazai akakangwa, uyezve mabhekoni mitsara.
- Idya apo kudya kwemangwanani kuchipisa.
12masikati: Kudya kwemasikati
Yakabikwa broccoli uye cheese
Ingredients:
2 makapu matsva broccoli
1 tbsp mafuta
½ tbsp upfu
½ hanyanisi, yakagurwa
½ mukombe mukaka
1 kapu Swiss cheese, shredded
1 zai
Munyu uye pepper, kuravira
Nzira:
- Preheat oven kusvika 165 degrees C.
- Vhura wobika broccoli kusvika yanyorova asi yakasimba.
- Mupoto, nyungudusa ruomba, wedzera hupfu uye kurunga. Wobva waisa onion uye simbisa kwechinguva.
- Wedzera mukaka zvishoma nezvishoma uye ramba uchikurudzira kwechinguva.
- Kana izvi zvafashaira, rega zvibike kweminiti wozobvisa pakupisa.
- Rova zai, wozosimudzira mumusanganiswa wepoto. Wedzera shredded cheese, munyu uye pepper, uye fambisa zvakanaka.
- Pakupedzisira isa broccoli mukati, uye kuendesa kune ndiro yekubikira.
- Bika kwehafu yeawa muchoto chekare-heated.
4pm: Nguva yekudya
Bulletproof kofi
Ingredients:
2 tbsp pasi bulletproof kofi bhinzi
1-2 tbsp brain octane kana kokonati mafuta
1-2 tbsp yakadyiswa bota kana ghee
Nzira:
- Bika kofi uchishandisa kapu imwe yemvura nebhinzi yekofi.
- Wedzera mafuta.
- Wobva wawedzera bota kana ghee. (Ita shuwa kuti iyi haina munyu)
- Isanganise mu blender kusvika ichiita kunge foamy latte.
- Inwa piping inopisa.
6pm: Chikafu
Salmon patty
Ingredients:
400 g salmon
1 zai
¼ hanyanisi yakagurwa
2 tbsp zvimedu zvechingwa zvakaoma
1 tbsp mafuta omuorivhi
Nzira:
- Dhonza zai mundiro worirova.
- Cheka salmon muzvidimbu 4-5.
- Sanganisa chidimbu chesalmon yega yega nezai diki, zvimedu zvechingwa nehanyanisi kusvika zvave kushandiswa zvakaenzana.
- Mupani, kupisa mafuta emuorivhi, uye wobva washatisa patties kutanga kune rimwe divi, ipapo rimwe.
- Kana wapedza, bvisa mafuta uye udye.
8pm: Kudya kwemanheru
Diced chicken saladi
Ingredients:
½ boneless huku zamu
Lettuce mashizha, chitsama
10-12 maorivhi egirini
50 g feta cheese
3 madomasi
1 tbsp mafuta omuorivhi
1 tbsp mafuta
Munyu uye pepper kuti toravira
Nzira:
- Dikai huku, worunga ma cubes nemunyu nemhiripiri. Iwe unogona zvakare kuwedzera chero zvimwe zvinonhuwira zvaunoda.
- Tora 1 tsp butter mupani, wobva wawedzera zamu rehuku kwairi. Bika kwemaminetsi mashomanana kusvikira huku yanyorova uye zvishoma. Bvisa gasi, uende kune ndiro uye uite kuti itonhorere.
- Wedzera mafuta omuorivhi pamwe chete nezvimwe zvese zvinongedzo, wokanda zvakanaka.
- Kana macube ehuku atonhorerwa, sanganisa mune izvi zvinyoro nyoro uye chera mukati.
Mifananidzo: Shutterstock
