ʻO ka ʻai Keto: ʻO ke alakaʻi hope loa i kahi ʻai ketogenic haʻahaʻa haʻahaʻa

ʻO kaʻai ketogenic kahi momona momona, haʻahaʻa-carbohydrate meaʻai e hoʻomau i ka loaʻa ʻana o ka kaulana ʻoiai ʻoi aku ka nui o nā poʻe e ʻike i kāna mau pōmaikaʻi i ka loaʻa ʻana o nā pahuhopu olakino maikaʻi loa.

Hiki iā ʻoe ke hoʻohana i kēia ʻaoʻao ma ke ʻano he kumu hoʻomaka a alakaʻi piha i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka ʻai ketogenic a pehea e hoʻomaka ai i kēia lā.

Hiki iā ʻoe ke nānā i kā mākou wikiō youtube ma ke ʻano he hōʻuluʻulu:

He aha ka ʻai ketogenic?

ʻO ke kumu o ka ʻai keto ʻo ia ka hoʻokomo ʻana i kou kino i loko o ke ketosis a puhi i ka momona ma mua o nā ʻakika no ka wahie. Aia kēia meaʻai i ka nui o ka momona, ka nui o ka protein, a me nā haʻahaʻa haʻahaʻa o nā haʻahaʻa.

Hoʻohana maʻamau ka ʻai keto i ka e hahai ana i ka lakio macronutrient:.

• 20-30% o nā calorie mai ka protein.
• 70-80% o nā calorie mai nā momona maikaʻi (e like me ʻO ka Omega-3 fatty acids, avocados, aila ʻoliva, ka niu niu y pāpaʻa hānai mauʻu).
• 5% a i ʻole ka liʻiliʻi o nā calorie mai nā kalapona (no ka hapa nui o nā kānaka, ʻo ia ka nui o 20 a 50g nā kalapona ʻupena i kēlā me kēia lā).

ʻO nā meaʻai keto lāʻau lapaʻau, e like me nā mea i kuhikuhi ʻia e nā kauka no nā keiki me epilepsy, ʻoi aku ke koʻikoʻi. Hoʻokomo maʻamau lākou ma kahi o 90% momona, 10% protein, a kokoke i 0 mau kalapona i hiki.

Ma o ka haʻihaʻi ʻana o nā macronutrients, hiki iā ʻoe ke hoʻololi i ke ala e hoʻohana ai kou kino i ka ikehu. No ka hoʻomaopopo piha i ke kaʻina hana, pono e hoʻomaopopo i ka hoʻohana ʻana o kou kino i ka ikehu ma mua.

Pehea e hana ai ka Keto Diet

Ke ʻai ʻoe i ka meaʻai momona i ka waiʻaleʻa, hoʻololi kou kino i kēlā mau kalapona i ka glucose (koko koko) e hoʻonui ai i ke kiʻekiʻe o ke kō koko.

Ke piʻi aʻe ke kiʻekiʻe o ke kō koko, hōʻailona lākou i kou kino e hana i ka insulin, he hormone e lawe i ka glucose i loko o kāu mau cell i hiki ke hoʻohana ʻia no ka ikehu. ʻO kēia ka mea i ʻike ʻia he insulin spike ( ¹ ).

ʻO Glucose ke kumu makemake o kou kino. Ke hoʻomau nei ʻoe i ka ʻai ʻana i nā ʻakika, e hoʻololi mau kou kino iā lākou i ke kō a laila puhi ʻia no ka ikehu. I nā huaʻōlelo ʻē aʻe, ke loaʻa ka glucose, e hōʻole kou kino i ka puhi ʻana i kāu mau momona momona.

Hoʻomaka kou kino e puhi i ka momona ma ka hoʻopau ʻana i nā kaʻa. Hoʻopau kēia i kāu mau hale kūʻai glycogen (waihona glucose), waiho i kou kino me ka koho ʻole akā e hoʻomaka e puhi i kāu mau momona momona. Hoʻomaka kou kino e hoʻololi i nā ʻakika momona i ketones, e hoʻokomo i kou kino i kahi kūlana metabolic i kapa ʻia ʻo ketosis ( ² ).

He aha nā ketones?

I ka ketosis, hoʻololi ke ake i nā ʻakika momona i nā kino ketone a i ʻole ketone. Lilo kēia mau huahana i kumu hou o ka ikehu o kou kino. Ke hoʻemi ʻoe i kāu ʻai kalapona a hoʻololi i kēlā mau calorie me nā momona maikaʻi a me nā haʻahaʻa, pane mai kou kino ma ka lilo ʻana i keto-adapted, a ʻoi aku ka maikaʻi i ka puhi ʻana i ka momona.

Aia ʻekolu mau ketone kumu:

• Acetone.
• Acetoacetate.
• Beta-hydroxybutyrate (hoʻopau pinepine ʻia ʻo BHB).

I ka moku'āina o ka ketosis, lawe nā ketones i kahi o nā carbohydrates no ka nui o nā kumu ( ³ )( ⁴ ). Pili pū kou kino i ka gluconeogenesis, ka hoʻololi ʻana o ka glycerol, lactate a me nā amino acids i ka glucose, e pale ai i kou pae kō koko mai ka hāʻule ʻana o ka pōʻino.

Ka mea nui loa hiki i ko mākou lolo a me nā ʻāpana ʻē aʻe ke hoʻohana i nā ketones no ka ikehu ma mua o nā kalapona ( ⁵ )( ⁶ ).

ʻO ia ke kumu o ka hapa nui ʻIke ka poʻe i ka hoʻonui ʻana o ka noʻonoʻo, hoʻomaikaʻi i ke ʻano, a me ka hōʻemi ʻana i ka pōloli ma keto.

ʻO kēia mau molekala pela Loaʻa iā lākou nā hopena antioxidant a me nā anti-inflammatory, ʻo ia ka mea hiki iā lākou ke kōkua i ka hoʻihoʻi ʻana a hoʻoponopono i ka pōʻino o nā cell i hana pinepine ʻia e ka ʻai ʻana i ke kō, no ka laʻana.

Kōkua ʻo Ketosis i kou kino e hana i ka momona kino i mālama ʻia ke loaʻa ʻole ka meaʻai. Pēlā nō, ʻo ka ʻai keto e kālele ana i ka "hoʻonele" i kou kino i nā kaʻa, e hoʻololi iā ia i kahi kūlana momona momona.

Nā ʻano meaʻai ketogenic like ʻole

Aia ʻehā mau ʻano meaʻai ketogenic. He ʻokoʻa iki ke ʻano o kēlā me kēia i ka ʻai ʻana i ka momona me ka ʻai ʻana i ka carbohydrate. I ka hoʻoholo ʻana i ke ʻano hana kūpono loa iā ʻoe, e noʻonoʻo i kāu mau pahuhopu, pae hoʻoikaika kino, a me kou nohona.

ʻAʻai Ketogenic maʻamau (SKD)

ʻO kēia ka mea maʻamau a ʻōlelo ʻia o ka ʻai ketogenic. I loko o ia mea, ʻo ia ka manawa e noho ai i loko o 20-50 grams o ka ʻupena ʻupena i kēlā me kēia lā, e kālele ana i ka ʻai pono ʻana o ka protein a me ka momona momona.

ʻAi ketogenic i manaʻo ʻia (TKD)

Inā he kanaka ikaika ʻoe, ʻoi aku ka maikaʻi o kēia ala iā ʻoe. ʻO ka meaʻai ketogenic kikoʻī e pili ana i ka ʻai ʻana ma kahi o 20-50 grams o nā kalapona ʻupena a i ʻole ma lalo o 30 mau minuke i hoʻokahi hola ma mua o ka hoʻoikaika kino.

ʻAʻai ketogenic cyclical (CKD)

Inā hoʻoweliweli ke kani iā ​​ʻoe, he ala maikaʻi kēia e hoʻomaka ai. Eia ʻoe i waena o nā manawa o ka ʻai ʻana i ka meaʻai haʻahaʻa-carbohydrates no kekahi mau lā, a ukali ʻia e kahi manawa o ka ʻai ʻana i nā kalapona kiʻekiʻe (e mau ana no nā lā he nui).

ʻAi keto protein kiʻekiʻe

Ua like loa kēia ala me ke ala maʻamau (SKD). ʻO ka ʻokoʻa nui ka lawe ʻana i ka protein. Ma ʻaneʻi ʻoe e hoʻonui nui i kāu ʻai protein. ʻOi aku ka like o kēia ʻano o ka ʻai keto me ka hoʻolālā meaʻai Atkins ma mua o nā mea ʻē aʻe.

'Ōlelo Aʻo: ʻO ke ʻano SKD ka mea i hoʻohana nui ʻia a noiʻi ʻia o keto. No laila, ʻo ka hapa nui o ka ʻike ma lalo e pili ana i kēia ʻano hana maʻamau.

ʻEhia ka nui o ka protein, ka momona, a me nā kalapona āu e ʻai ai ma ke keto?

ʻO nā momona, nā proteins, a me nā carbohydrates i ʻike ʻia he macronutrients. Ma ka laulā, ʻo ka haʻihaʻi macronutrient no ka ʻai keto:

• Kālepa: 5-10%.
• Pūmua: 20-25%.
• Ka momona: 75-80% (ʻoi aku i kekahi manawa no kekahi poʻe).

Me he mea lā ʻo Macronutrients ka pōhaku kihi o nā meaʻai ketogenic, akā kūʻē i ka manaʻo kaulana, ʻaʻohe ʻano macronutrient ratio e hana no kēlā me kēia.

Akā, e loaʻa iā ʻoe kahi hoʻonohonoho ʻokoʻa o nā macros e pili ana i:

• Nā pahuhopu kino a noʻonoʻo.
• Moʻolelo olakino.
• Papa hana.

ʻO ka ʻai kalapona

No ka hapa nui o ka poʻe, ʻoi aku ka maikaʻi o ka 20-50 grams o ka lawe ʻana i ka carbohydrate i kēlā me kēia lā. Hiki i kekahi poʻe ke piʻi i ka 100 grams i kēlā me kēia lā a noho i ka ketosis.

Kaʻai ʻana i ka protein

No ka hoʻoholo ʻana i ka nui o ka protein e ʻai ai, e noʻonoʻo i ke ʻano o kou kino, ke kaumaha kūpono, ke kāne, ke kiʻekiʻe, a me ka pae hana. ʻO ke kūpono, pono ʻoe e ʻai i ka 0.8 grams o ka protein no ka paona o ka nui o ke kino lean. Mālama kēia i ka nalowale ʻana o ka ʻiʻo.

Mai hopohopo no ka ʻai ʻana i ka protein keto "nui", ʻaʻole ia e hoʻokuke iā ʻoe mai ke ketosis.

ʻAi momona

Ma hope o ka helu ʻana i ka pākēneka o nā calorie i kēlā me kēia lā e loaʻa mai i ka protein a me ka carbohydrates, e hoʻohui i nā helu ʻelua a unuhi mai ka 100. ʻO kēlā helu ka pākēneka o nā calorie e loaʻa mai ka momona.

ʻAʻole pono ka helu calorie ma ke keto, ʻaʻole pono. Ke ʻai ʻoe i ka meaʻai kiʻekiʻe i ka momona, ʻoi aku ka hoʻopiha ʻana ma mua o ka meaʻai kiʻekiʻe i loko o nā ʻakika a me ke kō. Ma keʻano laulā, hoʻemi kēia i kou manawa o ka ʻai nui. Ma mua o ka helu ʻana i nā calorie, e hoʻolohe i kāu pae macro.

No ka heluhelu hou aku, e aʻo hou e pili ana nā micronutrients i ka ʻai ketogenic.

He aha ka ʻokoʻa ma waena o Keto a me Low-Carb?

Hoʻohui pinepine ʻia ka ʻai keto me nā meaʻai ʻai haʻahaʻa haʻahaʻa. Eia nō naʻe, ʻo ka ʻokoʻa nui ma waena o ka keto a me ka haʻahaʻa carb ka pae o nā macronutrients. I ka nui o nā ʻano ketogenic, 45% o kāu mau calorie a ʻoi aʻe e hele mai mai ka momona, e kōkua i kou kino e hoʻololi i ke ketosis. Ma ka meaʻai haʻahaʻa-carb, ʻaʻohe mea kikoʻī i kēlā me kēia lā no ka momona (a i ʻole nā ​​macronutrients ʻē aʻe).

ʻOkoʻa nā pahuhopu ma waena o kēia mau meaʻai. ʻO ka pahuhopu o ka keto ke komo i loko o ke ketosis, no laila e hoʻōki kou kino i ka hoʻohana ʻana i ka glucose no ka wahie i ka holo lōʻihi. Me ka ʻai haʻahaʻa carb, ʻaʻole ʻoe e komo i ke ketosis. ʻO ka ʻoiaʻiʻo, ʻoki kekahi mau meaʻai i nā carbohydrates no ka wā pōkole, a laila hoʻohui hou iā lākou.

ʻO nā meaʻai e ʻai ai ma ka ʻai ketogenic

I kēia manawa ua hoʻomaopopo ʻoe i nā kumu ma hope o ka ʻai ketogenic, ʻo ia ka manawa e hana ai i kāu papa inoa kūʻai nā meaʻai kalapona haʻahaʻa a hele i ka hale kūʻai kūʻai.

Ma ka ʻai ketogenic, e hauʻoli ʻoe nā meaʻai momona a e pale aku ʻoe i nā meaʻai waiwai i ka carbohydrates.

ʻO ka ʻiʻo, nā hua, nā nati, a me nā hua

E koho mau i ka ʻiʻo kiʻekiʻe loa e hiki iā ʻoe ke loaʻa, ke koho ʻana i ka pipi organika a hānai mauʻu i nā manawa a pau e hiki ai, nā iʻa i hopu ʻia, a me nā moa hānai, puaʻa a me nā hua manu.

Maikaʻi nō hoʻi nā nati a me nā ʻanoʻano a ʻoi aku ka maikaʻi o ka ʻai maka.

• Pipi: steak, puaʻa, ʻōpala, pipi lepo, a me nā kīʻaha.
• Ka moa: ʻo ka moa, ka puʻu, ka ʻiʻo, ka pipi a me nā umauma holoholona hihiu.
• ʻIʻo puaʻa: ʻO ka ʻiʻo puaʻa, sirloin, ʻokiʻoki, ham a me ka puaʻa me ke kō ʻole.
• Iʻa: mackerel, tuna, salmon, trout, halibut, cod, catfish and mahi-mahi.
• Hupa iwi: ka huʻi iwi pipi a me ka huʻa iwi moa.
• Meaʻai kai: ʻoʻo, pāpaʻi, pāpaʻi, ʻū a me ka ula.
• Viscera: naʻau, ate, alelo, puʻupaʻa a me ka ʻōpū.
• ʻAla: diabolo, palai, ʻāwili ʻia a paila ʻia.
• Cordero.
• Kao.
• Nati a me na anoano: nā nati macadamia, nā ʻalemona, a me ka pata nati.

ʻO nā lau ʻai haʻahaʻa

Nā mea kanu he ala maikaʻi e loaʻa ai a ka nui o nā micronutrients maikaʻi, no laila e pale ana i ka hemahema o ka meaʻai ma ke keto.

• ʻO nā lau ʻōmaʻomaʻo lau, e like me ka kale, spinach, chard, a me ka arugula.
• ʻO nā mea kanu cruciferous, e like me ke kāpeti, ka puaʻala, a me ka zucchini.
• ʻO ka letus, e like me ka hau hau, ka romaine, a me ka butterhead.
• ʻO nā mea kanu fermented e like me sauerkraut a me kimchi.
• ʻO nā mea kanu ʻē aʻe e like me nā haloo, asparagus, a me ka celery.

Waiwai Hoaloha Keto

E koho i ka maikaʻi kiʻekiʻe loa hiki iā ʻoe ke kūpono ma ke koho ʻana nā huahana waiu manuahi, holoʻokoʻa a me ke kino i nā manawa a pau e hiki ai. E hōʻalo i nā huahana waiu momona haʻahaʻa a momona ʻole a i ʻole nā ​​huahana i kiʻekiʻe i ke kō.

• ʻO ka pata a me ka ghee ʻai ʻai.
• ʻO kaʻaila kaumaha a me kaʻaila paʻi kaumaha.
• ʻO nā huahana waiū fermented e like me ka yogurt a me ke kefir.
• Kilima ʻawaʻawa.
• ʻO ka paʻakai paʻakikī a me ka palupalu.

Nā hua kō haʻahaʻa

E hoʻokokoke aku i nā hua me ka akahele ma ke keto, no ka mea, loaʻa ka nui o ke kō a me nā kaʻa.

• ʻAvocados (ʻo ka hua wale nō āu e hauʻoli nui ai).
• ʻO nā hua olaola e like me nā raspberries, blueberries, a me nā strawberries (hoʻokahi lima i ka lā).

ʻO nā momona olakino a me nā ʻaila

Nā Kumuwaiwai momona maikaʻi ʻO ka pata hānai mauʻu, ka tallow, ka ghee, ka ʻaila niu, ka ʻaila ʻoliva, ka ʻaila pāma hoʻomau, a ʻaila MCT.

• ʻO ka pata a me ka ghee.
• Butter
• Mayonnaise.
• ʻO ka ʻaila niu a me ka ʻaila niu
• ʻAila linseed.
• Aila Oliva
• ʻAila hua sesame.
• ʻaila MCT a me ka pauka MCT.
• ʻAila Walnut
• Aila Oliva
• ʻAila ʻAvokado.

ʻO nā meaʻai e pale aku i ka ʻai Keto

ʻOi aku ka maikaʻi e pale i keia mau mea ai ma ka ʻai keto ma muli o kona kiʻekiʻe o ka carbohydrate. I ka hoʻomaka ʻana i ka keto, e hoʻomaʻemaʻe i kāu pahu hau a me nā keʻena a hāʻawi i nā mea i wehe ʻole ʻia a hoʻolei i ke koena.

ʻOhi

Hoʻopiha ʻia nā kīʻaha me nā kalapona, no laila ʻoi aku ka maikaʻi o ka haʻalele ʻana i nā kīʻaha āpau ma ke keto. Loaʻa kēia i nā kīʻaha holoʻokoʻa, ka palaoa, ka pasta, ka raiki, ka oat, ka bale, ka rai, ke kulina, a me ka quinoa.

Piʻi a me nā legumes

ʻOiai ke hilinaʻi nei ka nui o nā vegans a me nā mea ʻai meaʻai i ka pī no ko lākou ʻano protein, ʻoi aku ka kiʻekiʻe o kēia mau meaʻai i nā kaʻa. Mai ʻai i ka pī, ka moa, ka pī, a me ka lentil.

Nā huaʻai me ka nui o ke kō

ʻOiai ka nui o nā huaʻai i hoʻopiha ʻia me nā antioxidants a me nā micronutrients ʻē aʻe, ua waiwai pū lākou i ka fructose, hiki ke hoʻokuke maʻalahi iā ʻoe mai ke ketosis.

E hōʻalo i nā ʻāpala, nā mango, nā pineapples, a me nā huaʻai ʻē aʻe (koe naʻe nā hua liʻiliʻi).

ʻO nā mea kanu Starchy

E hōʻalo i nā mea ʻai maloʻo e like me ka ʻuala, ka ʻuala, kekahi ʻano o ka ʻuala, parsnips, a me nā kāloti.

E like me nā huaʻai, loaʻa nā pōmaikaʻi olakino e pili ana i kēia mau meaʻai, akā he kiʻekiʻe loa lākou i nā ʻakika.

Pā

Loaʻa kēia, akā ʻaʻole i kaupalena ʻia i nā mea ʻono, nā mea ʻono kūlohelohe, ice cream, smoothies, sodas, a me ka wai huaʻai.

ʻO nā mea ʻala e like me ke ketchup a me ka ʻuala barbecue e hoʻopiha mau ʻia me ke kō, no laila e heluhelu pono i nā lepili ma mua o ka hoʻohui ʻana iā lākou i kāu papaʻai. Inā makemake ʻoe i kahi mea ʻono, e hoʻāʻo i kekahi meaʻai meaʻai keto-friendly hana ʻia me nā mea ʻono glycemic haʻahaʻa (e like me stevia o erythritol) ma kahi.

Alcohol

ʻO kekahi ka mea inu waiʻona he haʻahaʻa glycemic index lākou a kūpono no ka ʻai ketogenic. Eia nō naʻe, e hoʻomanaʻo i ka wā e inu ai ʻoe i ka waiʻona, e hoʻomaʻamaʻa ke ake i ka ethanol a hoʻōki i ka hana ʻana i nā ketones.

Inā ʻoe ma ka ʻai keto e lilo i ke kaumaha, e mālama i kāu inu waiʻona i ka liʻiliʻi. Inā makemake ʻoe i ka cocktail, e hoʻopili i nā mea hui kō haʻahaʻa a pale i ka nui o ka pia a me ka waina.

Nā pōmaikaʻi olakino o ka ʻai ketogenic

Hoʻopili ʻia ka ʻai ketogenic me nā pōmaikaʻi olakino maikaʻi loa e hoʻolōʻihi ʻia ma mua o ka pohō kaumaha. He mau mea liʻiliʻi kēia o nā ala e hiki ai i ke keto ke kōkua iā ʻoe e ʻoi aku ka maikaʻi, ka ikaika, a me ka ʻike.

Keto no ka poho kaumaha

Malia paha ke kumu nui kaulana keto: poho o ka momona mau. Hiki i ke Keto ke hoʻemi nui i ke kaumaha o ke kino, ka momona o ke kino, a me ka nui o ke kino me ka mālama ʻana i ka nui o ka ʻiʻo ( ⁷ ).

Keto no nā pae kū'ē

Hiki i ka ʻai ketogenic ke kōkua i ka hoʻomaikaʻi ʻana i nā pae hoʻomanawanui no nā mea pāʻani. Eia nō naʻe, hiki i nā mea pāʻani ke hoʻololi i ka momona momona ma mua o ka glucose loaʻa ikehu

Keto no ke ola kino

Ua hōʻike kekahi mau haʻawina i kahi loulou ma waena o ka ʻai haʻahaʻa o ke kō a me ka hoʻomaikaʻi ʻana i nā hōʻailona irritable bowel syndrome (IBS). Ua hōʻike ʻia kahi haʻawina e hiki i ka ʻai ketogenic ke hoʻomaikaʻi i ka ʻeha ʻōpū a me ka maikaʻi o ke ola o ka poʻe me SII.

Keto no ka maʻi diabetes

Hiki i ka ʻai ketogenic ke kōkua i ke kaulike o ka glucose a me ka pae o ka insulin ke koko. E emi ana ka pilikia o ke kū'ē insulina hiki ke kōkua i ka pale ʻana i nā maʻi metabolic e like me diabetes type 2.

Keto no ke ola puʻuwai

Hiki i ka ʻai keto ke kōkua i ka hōʻemi ʻana i nā kumu pilikia no nā maʻi maʻi, me ka hoʻomaikaʻi ʻana i nā pae cholesterol HDL, ke koko, triglycerides, a me LDL cholesterol (pili i ka plaque i loko o nā ʻaʻa) ( ⁸ ).

Keto no ke ola lolo

Ua hoʻopili ʻia nā kino Ketone i nā pono neuroprotective a me nā anti-inflammatory. No laila, hiki i ka ʻai keto ke kākoʻo i ka poʻe me nā maʻi e like me nā maʻi o Parkinson a Alzheimer, ma waena o nā kūlana lolo degenerative ( ⁹ )( ¹⁰ ).

Keto no ka epilepsy

Ua hoʻokumu ʻia ka meaʻai ketogenic i ka hoʻomaka ʻana o ke kenekulia 20 e kōkua i ka pale ʻana i ka hopu ʻana i nā maʻi epileptic, ʻoi aku ka nui o nā keiki. A hiki i kēia lā, hoʻohana ʻia ka ketosis ma ke ʻano he ʻano therapeutic no ka poʻe i loaʻa i ka maʻi epilepsia ( ¹¹ ).

Keto no ka PMS

Ua manaʻo ʻia he 90% o nā wahine e ʻike i hoʻokahi a ʻoi aku paha nā hōʻailona pili i ka PMS ( ¹² )( ¹³ ).

Hiki i ka ʻai keto ke kōkua i ke kaulike ʻana i ke kōpaʻa koko, ka hakakā ʻana i ka mumū mau loa, ka hoʻonui ʻana i nā hale kūʻai meaʻai, a me ka hoʻopau ʻana i ka makemake, nā mea āpau e hiki ke kōkua. hoʻomaha i nā hōʻailona o ka premenstrual syndrome.

Pehea ʻoe e ʻike ai i kou wā i loko o ke ketosis

Hiki i ke ketosis ke lilo i wahi hina, no ka mea, he ʻokoʻa nā pae o ia mea. Ma keʻano laulā, hiki ke lawe pinepine ma kahi o 1-3 mau lā a hiki i ka ketosis piha.

ʻO ke ala maikaʻi loa e nānā ai i kāu mau ketone ma o ka hoʻāʻo ʻana, hiki iā ʻoe ke hana ma ka home. Ke ʻai ʻoe i ka ʻai ketogenic, kahe ka nui o nā ketones i nā wahi like ʻole o ke kino. ʻAe kēia iā ʻoe e ana i kou mau ketone ma nā ʻano like ʻole:

• I loko o ka mimi me kahi kaula hoʻāʻo.
• I ke koko me kahi mika glucose.
• Ma kou hanu me ka mīkini hanu.

Loaʻa i kēlā me kēia ʻano nā pono a me nā hemahema, akā ʻo ke ana ʻana i nā ketones i loko o ke koko ʻoi aku ka maikaʻi loa. ʻOiai ʻo ia ka mea kūʻai aku, ʻo ka hoʻāʻo mimi ka mea maʻamau i ke ala pololei loa.

Nā mea hoʻohui e kākoʻo i ka ʻai ketogenic

Pākuʻi he ala kaulana lākou e hoʻonui ai i nā pono o ka ʻai ketogenic. ʻO ka hoʻohui ʻana i kēia mau mea hoʻohui me kahi keto olakino a me ka hoʻolālā meaʻai meaʻai holoʻokoʻa hiki ke kōkua iā ʻoe e hōʻoluʻolu i kou kākoʻo ʻana i kāu mau pahuhopu olakino.

Nā ketone exogenous

Nā ketone exogenous He mau ketones hou lākou, maʻamau beta-hydroxybutyrate a i ʻole acetoacetate, e kōkua i ka hāʻawi ʻana iā ʻoe i ka hoʻonui ʻana i ka ikehu. Hiki iā ʻoe ke lawe nā ketone exogenous ma waena o ka ʻai ʻana a i ʻole no ka pohā wikiwiki o ka ikehu ma mua o ka hoʻomaʻamaʻa.

MCT AILA a me ka pauda

ʻO MCTs (a i ʻole nā ​​kaulahao waena triglycerides) he ʻano momona momona e hiki ai i kou kino ke hoʻololi i ka ikehu me ka wikiwiki a me ka maikaʻi. Lawe ʻia nā MCT mai ka niu a kūʻai nui ʻia ma ke ʻano wai a i ʻole ka pauka.

Kolagen protein

Collagen ʻO ia ka protein nui loa i loko o kou kino, e kākoʻo ana i ka ulu ʻana o nā hono, nā ʻōkana, ka lauoho a me nā ʻiʻo pili. Hiki i nā amino acids i nā mea hoʻohui collagen ke kōkua pū me ka hana ikehu, hoʻoponopono DNA, detoxification, a me ka hoʻoheheʻe olakino.

Pākuʻi micronutrient

Hāʻawi ʻo Keto Micro Greens i nā micronutrients i hoʻokahi scoop. Loaʻa i kēlā me kēia nui o ka lawelawe ʻana he 14 mau lawelawe o 22 mau huaʻai a me nā mea kanu like ʻole, me nā mea kanu MCT a me nā momona e kōkua i ka absorption.

Whey protein

Pākuʻi ʻO Whey kekahi o nā mea hoʻohui maikaʻi loa i aʻo ʻia e kākoʻo i ka pohō kaumaha, ka loaʻa ʻana o ka ʻiʻo, a me ka hoʻihoʻi ( ¹⁴ )( ¹⁵ ). E koho wale waiu momona hānai mauʻu a pale aku i ka pauda me ke kō a i ʻole nā ​​mea hoʻohui ʻē aʻe e hiki ke hoʻonui i ke kō koko.

Electrolytes

ʻO ke koena electrolyte kekahi o nā mea koʻikoʻi, akā ʻike ʻole ʻia, nā ʻāpana o ka ʻike meaʻai ketogenic kūleʻa. ʻO ka lilo ʻana i keto hiki iā ʻoe ke hoʻonui i nā electrolytes ma mua o ka mea maʻamau, no laila pono ʻoe e hoʻopiha iā ʻoe iho - he mea liʻiliʻi i ʻike i ka wā e hoʻomaka ai kāu huakaʻi keto ( ¹⁶ ).

E hoʻonui i ka sodium, potassium, a me ka calcium i kāu meaʻai aiʻole e lawe i kahi mea hoʻohui e hiki ke kōkua i ke kākoʻo i kou kino.

Ua palekana anei ka ʻai keto?

Palekana ka ketosis a me kahi kūlana metabolic kūlohelohe. Akā, kuhi hewa pinepine ia no kahi kūlana metabolic weliweli loa i kapa ʻia ketoacidosis, i ʻike pinepine ʻia i nā poʻe me diabetes.

ʻAʻole pilikia ka loaʻa ʻana o nā pae ketone ma waena o 0.5-5.0mmol / L, akā hiki ke hoʻoulu i nā pilikia ʻino ʻole i kapa ʻia ʻo "keto flu."

ʻO nā hōʻailona keto flu

Nui ka poʻe e hoʻoponopono i nā hopena ʻaoʻao pōkole maʻamau e like me nā hōʻailona flu ke hoʻololi lākou i ka momona. ʻO kēia mau hōʻailona pōkole ka hopena o ka dehydration a me nā pae haʻahaʻa haʻahaʻa i ka wā e hoʻoponopono ai kou kino. Hiki iā lākou ke komo:

• Poʻo poʻo poʻo
• Lethargy.
• Maʻi.
• Ohu lolo.
• Eha ka' ōpū.
• Hoʻoikaika haʻahaʻa

Hiki ke hoʻopōkole pinepine ʻia nā hōʻailona maʻi keto ma o ka lawe ʻana nā mea hoʻohui ketone, hiki ke kōkua i ka maʻalahi o ka hoʻololi ʻana i ke ketosis.

E laʻana i ka papaʻai ʻai Keto me nā mea ʻai

Inā makemake ʻoe e hoʻopau i nā kuhi hewa a pau o ka hele ʻana i ke keto, he koho maikaʻi loa ka hoʻolālā ʻai.

No ka mea, ʻaʻole ʻoe e alo i ka nui o nā hoʻoholo i kēlā me kēia lā, hiki i nā hoʻolālā meaʻai ke hoʻohaʻahaʻa i kāu meaʻai hou.

Hiki iā ʻoe ke hoʻohana i kā mākou ʻO ka papaʻai Keto no nā poʻe hoʻomaka ma ke ʻano he alakaʻi hoʻomaka wikiwiki.

Keto Diet Wehewehe: E hoʻomaka me Keto

Inā makemake ʻoe i ka ʻai ketogenic a makemake ʻoe e aʻo hou e pili ana i kēia ʻano nohona i ukali ʻia e nā tausani o ka poʻe, e nānā i kēia mau ʻatikala e hāʻawi ana i nā ʻike he nui a maʻalahi hoʻi e hahai.

• Keto ʻai vs. Atkins: He aha nā ʻokoʻa a ʻoi aku ka maikaʻi?
• Keto Intermittent Fasting: Pehea e pili ai i ka ʻai Keto.
• Nā hopena ʻai Keto: Pehea ka wikiwiki e lilo ai au i ke kaumaha me Keto?