keto vs. Paleo: Ua ʻoi aku ka maikaʻi o ka ketosis ma mua o ka ʻai paleo?

I ka wā e lilo ai ke kaumaha, nui nā meaʻai like ʻole e hiki ke kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu.

ʻElua o nā koho kaulana loa ʻo keto vs. paleo. Hiki i nā mea ʻelua ke hana maikaʻi no ka pohō kaumaha a me ke olakino holoʻokoʻa. Akā ʻo wai ka mea maikaʻi loa iā ʻoe?

ʻO ka ʻai ketogenic a me ka papaʻai paleo ka mea i hoʻokō ʻia, a ʻike nā kānaka i ka kūleʻa me nā meaʻai ʻelua. Hiki ke paʻakikī ke ʻike i kahi e koho ai.

ʻOiai he mau ʻano like ka keto a me ka paleo, aia kekahi mau ʻokoʻa koʻikoʻi.

E heluhelu e aʻo i ka ʻokoʻa ma waena o keto vs. paleo, ka uhi ʻana ma waena o nā mea ʻelua, a me nā pahuhopu o kēlā me kēia meaʻai, no laila hiki iā ʻoe ke koho i ka mea kūpono loa i kāu pahuhopu o ke ola olakino a hauʻoli.

He aha ka ʻai ketogenic?

ʻO keto kahi meaʻai momona haʻahaʻa loa. ʻO ka pahuhopu nui o ka ʻai keto ʻo ke komo ʻana i ke kūlana metabolic i ʻike ʻia ketosis, kahi e puhi ai kou kino i ka momona (ma kahi o nā carbohydrates) no ka ikehu.

Ke kiʻekiʻe kāu ʻai i nā kaʻa a me nā sugars, hoʻololi kou kino i nā ʻakika i glucose, a laila hoʻohana ʻo ia i kumu nui o ka ikehu.

Ma ke keto, ʻoki ʻoe i nā kumu waipika mai kāu meaʻai, e hilinaʻi ana i ka momona a me ka protein. Ke ʻoki ʻoe i nā kalapona, hoʻomaka kou kino e hoʻohana i ka momona ma ke ʻano kumu nui o ka wahie. E puhi i ka momona meaʻai a me kāu momona kino i mālama ʻia e hana ai nā ketones, nā ʻeke liʻiliʻi o ka ikehu maʻemaʻe e hoʻopau i kāu mau cell.

Ke puhi ʻoe i ka momona ma ke ʻano he kumu nui o ka wahie, aia ʻoe i ke ketosis. Hele mai ke Ketosis me kekahi mau pono kū hoʻokahi āu e ʻike ʻole ai ma nā meaʻai ʻē aʻe. E heluhelu hou e pili ana i nā pono o ke ketosis ma lalo.

Hoʻoikaika nui ka ʻai keto i ka hoʻomalu ʻana i kāu ʻai ʻana i ka waipaʻa i ka wā e hoʻonui ai i kāu ʻai ʻana i nā momona olakino a, i kekahi mau hihia, ʻo kāu ʻai pūmua pū kekahi.

Hana ʻia kēia ma ka helu ʻana i nā macros a me ka nānā ʻana i nā meaʻai momona piha, mea ʻai ʻole-starchy a me ka maikaʻi o ka protein.

ʻai keto macronutrients

ʻEkolu mau macronutrients: momona, carbohydrates, a me ka protein.

Ma ka ʻai ketogenic, e like me kēia ka haʻihaʻi ʻana o kāu macronutrient:

• E ʻai i ka 0.8-1 gram o ka protein no ka paona o ka nui o ke kino lean.
• E ho'ēmi i kāu mau carbohydrates i ka 20-50 grams i ka lā.
• Pono nā calorie i koe ma ke ʻano o ka momona.

E like me kāu e ʻike ai, ʻai ʻoe i ka liʻiliʻi loa o nā kalapona ma ka ʻai ketogenic. ʻO ka hapa nui o kāu mau calorie mai ka momona a me ka protein.

ʻO nā meaʻai Keto maikaʻi loa e hoʻokomo

• Nui nā momona momona maikaʻi a monounsaturated (e like me ka ʻaila niu a me ka momona momona momona a i ʻole ghee).
• ʻO nā ʻiʻo (ʻoi aku ka maikaʻi o ka hānai mauʻu a me nā ʻoki momona).
• Iʻa momona.
• ʻEgg yolks (ʻoi aku ka maikaʻi o ka hānai ʻana).
• ʻAʻole mākū, ʻai haʻahaʻa-carb.
• ʻO nā nati momona e like me nā nati macadamia a i ʻole nā ​​ʻalemona.
• Ka waiu holoʻokoʻa (ʻoi aku ka maka).
• ʻAvocados a me nā hua liʻiliʻi loa.

He aha ka ʻai paleo?

ʻO ka meaʻai paleo, i kapa ʻia ʻo ka caveman diet, loaʻa kona inoa mai ka huaʻōlelo "Paleolithic." Hoʻokumu ʻia ma ka manaʻo no ke olakino maikaʻi loa, pono ʻoe e ʻai i ka mea a kou mau kūpuna caveman makahiki Paleolithic e ʻai ai.

Manaʻo ka poʻe Paleo ʻo ka hana ʻana i nā meaʻai hou a me nā hana mahiʻai ke hana nei i nā hopena ʻino no kou olakino a ʻoi aku ka maikaʻi o ka hoʻi ʻana i kahi ala kahiko o ka ʻai.

ʻAʻole like me ka ʻai ketogenic, ʻaʻole nānā ʻo Paleo i nā macros. ʻO ka mea nui, e ʻai i nā meaʻai holoʻokoʻa, ʻaʻole i hoʻoponopono ʻia. ʻO ia paha ka nui o ka ulī, a i ʻole ka nui o ka steak. ʻO Paleo kekahi.

ʻO nā meaʻai paleo maikaʻi loa e hoʻokomo

• ʻIʻo (ʻoi aku ka maikaʻi o ka hānai mauʻu).
• Iʻa ʻāhiu.
• ʻO ka moa - moa, hen, turkey, ducks.
• ʻO nā hua manu ʻole i ka hīnaʻi.
• Nā mea kanu.
• ʻO nā aila kūlohelohe e like me ka ʻaila niu, ka ʻaila ʻoliva, a me ka ʻaila avocado.
• ʻO nā ʻuala e like me ka ʻuala a me ka ʻuala (palena ʻia).
• Nati (palena).
• ʻO kekahi mau huaʻai (ka nui o nā hua a me nā avocados).

He aha ka like o Keto a me Paleo?

Aia ka nui o ka uhi ma waena o ka keto a me ka paleo, i kekahi manawa ke alakaʻi i ka huikau. Eia ka mea like o keto a me ka paleo:

Ke nānā aku nei lāua ʻelua i ka maikaʻi o ka meaʻai

Ma keto a me ka paleo, he mea nui ka maikaʻi o ka meaʻai. Paipai nā meaʻai ʻelua i ka poʻe hahai e ʻai i ka meaʻai kiʻekiʻe loa i hiki iā lākou, a koho mau i nā meaʻai me nā meaʻai olakino.

Aia kēia me ke kūʻai:

• ʻO nā huahana kūlohelohe.
• Nā hua maka a me nā hua.
• ʻIʻo hānai mauʻu.
• Loaʻa ka iʻa i ka nahele.

Paipai ʻo Keto a me ka paleo i nā kānaka e koho i nā momona maikaʻi no ka kuke ʻana, e like me ka pata hānai mauʻu, ka aila niu, ka aila ʻoliva, a me ka ʻaila avocado, ʻoiai e ʻoki ana i nā momona ʻino e like me aila kulina a me ka ka canola.

Inā ʻoe e ʻai i nā huahana waiu, pono lākou e kiʻekiʻe, kūlohelohe, a hānai mauʻu inā hiki.

Hoʻopau nā mea ʻelua i ka palaoa, legumes a me ke kō

Ma ka paleo a me ka keto, e hoʻopau ʻoe i nā kīʻaha, nā legumes a me ke kō. ʻO nā kumu o ka hana ʻana pēlā, ʻokoʻa loa no kēlā me kēia meaʻai.

ʻAʻole i hoʻokomo ʻia ka ʻai paleo i nā kīʻaha a i ʻole nā ​​​​legumes no ka mea ʻaʻole i hoʻokomo ʻia i loko o nā meaʻai kanaka mua. ʻAʻole i hoʻomaka nā hana mahiʻai, me ka mahi ʻana i nā mea kanu a me ka hānai ʻana i nā holoholona, ​​a hiki i ka 10.000 mau makahiki i hala aku nei, ma hope o ka wā paleolithic hunter-gatherer.

Loaʻa i nā legumes nā pūhui i kapa ʻia ʻo "antinutrients," me nā lectins a me nā phytates, hiki ke hoʻopilikia i ka ʻai ʻana i kekahi poʻe. He nui nā paleo dieters e ʻōlelo aku e pale aku iā lākou no kēia kumu.

ʻAʻole hoʻi ka poʻe paleo meaʻai i ke kō i hoʻomaʻemaʻe ʻia (e like me ke kō keʻokeʻo a me ke kō ʻeleʻele) no ka mea he meaʻai i hana ʻia. Eia naʻe, ʻae ka paleo i nā mea ʻono maoli e like me ka meli, ka molasses, a me ka maple syrup.

Hoʻopau ʻo Keto i nā meaʻai ʻekolu (nā kīʻaha, legumes, a me ke kō) no nā kumu maʻalahi ʻelua: he kiʻekiʻe lākou a pau i nā kaʻa, a ʻo ka ʻai pinepine ʻana iā lākou hiki ke alakaʻi i nā pilikia olakino.

ʻO ka ʻai ʻana i nā kīʻaha, nā legumes, a me ke kō e hiki ke hoʻoulu i ka mumū, ka piʻi ʻana o ke kō koko, ke kū ʻana o ka insulin, ka ʻeha o ka ʻōpū, a me nā mea hou aku ( ¹ )( ² )( ³ ). Eia kekahi, e hoʻokuke lākou iā ʻoe mai ke ketosis, e sabotaging i kahi meaʻai ketogenic.

ʻAe ʻo Keto kekahi mau mea ʻono maoli e like me stevia a me ka hua o ka mōneka, He haʻahaʻa ko lākou i loko o ka carbohydrate a he haʻahaʻa haʻahaʻa glycemic.

No laila ʻoiai he ʻokoʻa nā kumu, ʻōlelo ʻia nā keto a me ka paleo e pale i nā kīʻaha, legumes, a me ke kō.

Hiki ke hoʻohana ʻia ʻo Keto a me Paleo no nā pahuhopu olakino like

Hiki i nā keto a me ka paleo ke lilo i mau mea hana hoʻemi kaumaha, a ʻoi aku ka maikaʻi o nā mea ʻelua ma mua o ka hoʻopaʻa ʻana i nā calorie ( ⁴ )( ⁵ ).

ʻOiai hiki iā ʻoe ke hoʻomaka i ka keto a i ʻole ka paleo no ka mea makemake ʻoe e hoʻemi i kekahi mau paona, loaʻa i nā meaʻai ʻelua nā pōmaikaʻi i ʻoi aku ma mua o ka pohō kaumaha.

Hiki iā Keto ke kōkua i ka mālama ʻana:

• ʻeha ( ⁶ ).
• ʻO ka maʻi diabetes type 2 ( ⁷ ).
• ʻO ka maʻi puʻuwai ( ⁸ ).
• ʻeke ( ⁹ ).
• Epilepsy ( ¹⁰ ).

Pēlā nō, ʻike ka poʻe e hahai ana i ka paleo e hōʻemi ana ia i ka mumū, kōkua i ka hōʻemi ʻana i nā hōʻailona IBS, a hiki ke pale i ka maʻi diabetes a me ka cholesterol kiʻekiʻe ( ¹¹ )( ¹² ).

He aha ka ʻokoʻa ma waena o Keto a me Paleo?

ʻO nā ʻokoʻa nui ma waena o keto a me ka paleo mai ka manaʻo o kēlā me kēia meaʻai.

ʻO ka manaʻo o ka meaʻai keto e komo i ke kūlana metabolic o ketosis, kahi e koi ai i kahi ʻai macro e kaupalena nui ai i nā ʻakika. Loaʻa iā ʻoe nā pōmaikaʻi nui loa ke hoʻololi ʻoe mai ka holo ʻana ma nā kaʻa i ka holo ʻana i ka momona.

ʻO ka manaʻo o Paleo e hoʻi i ke ʻano o ka ʻai ʻana o kou poʻe kūpuna, kahi e pono ai e hoʻopau i nā meaʻai i hana ʻia a hoʻololi i nā meaʻai maoli. ʻO ke kumu o ka paleo, inā ʻoe e ʻai i nā meaʻai holoʻokoʻa, e ʻoi aku ka maikaʻi o kou olakino a lilo ke kaumaha.

Aia kekahi mau ʻokoʻa ma muli o kēia mau ʻano ʻai.

ʻAʻole ʻo Paleo (mau) kahi meaʻai haʻahaʻa haʻahaʻa

ʻAʻole ʻo Paleo kahi meaʻai haʻahaʻa.

Ke hoʻopau ʻoe i nā kīʻaha, nā legumes, a me nā kō, e hōʻemi paha ʻoe i kāu ʻai kaʻa. Eia nō naʻe, ma ka paleo, hiki nō iā ʻoe ke ʻai i ka nui o nā haʻahaʻa i ke ʻano o ka ʻuala, ka paukena, ka meli, a me nā hua.

ʻOiai he meaʻai holoʻokoʻa, kahi mea i ʻai ʻia e kou mau kūpuna mai ka wanaʻao o ka moʻomeheu, maikaʻi loa ke ʻai i ka paleo.

ʻO ka Keto, ma ka ʻaoʻao ʻē aʻe, ʻoki ʻo ia i nā kumu carb āpau, me nā mea "olaola" e like me ka lā, ka meli, nā hua kiʻekiʻe o ke kō, a me nā ʻuala.

ʻAe ʻo Keto i kekahi mau huahana waiū

ʻOiai ʻo ka paleo e hoʻopau i ka waiu waiu (ʻaʻole hānai pipi kou mau kūpuna hahai holoholona), hiki i ka keto ke ʻae i ka waiu waiu kiʻekiʻe ma ka maʻalahi no ka poʻe hiki ke mālama.

ʻO ka waiū maka, ka paʻakai, ka pata, ka ghee, a me ka ʻaila kawa, he mau meaʻai keto i ʻae ʻia, inā ʻaʻole ʻoe e hoʻomanawanui i ka lactose.

ʻOi aku ka paʻa o Keto (ʻoiai ʻaʻole ia he mea ʻino)

Ma ke keto, ʻaʻole ia he mea koʻikoʻi i hea e loaʻa mai ai kāu mau kalapona: ʻo ka meli a me ka syrup kulina he kiʻekiʻe i loko o nā kaʻa, a ʻoiai he kūlohelohe kekahi a ʻaʻole kekahi, pono ʻoe e ʻoki iā lākou e noho ma ke ʻano puhi momona (ketosis. ).

ʻOi aku ka mālie o Paleo. Hāʻawi i nā kō i hoʻomaʻemaʻe ʻole ʻia, nā hua kiʻekiʻe o ke kō, nā ʻuala, a me nā kumuwaiwai ʻē aʻe i kaohi ʻia e ka ʻai keto.

Hiki i kekahi poʻe ke paʻakikī i ka hahai ʻana i ka keto no ka mea paʻakikī loa ia i ka ʻai ʻana i ka carbohydrate.

Ma ka ʻaoʻao ʻē aʻe, ua ʻike nā haʻawina i kekahi mau manawa ʻoi aku ka kiʻekiʻe o ka mālama ʻana i ka meaʻai keto ma mua o ka nui o nā meaʻai pohō kaumaha.

He mea maʻalahi ka poʻe e hakakā nei me ka ʻiʻini kīpē i ka ʻoki ʻana i nā kaʻa (ma ke keto) ma mua o ka hoʻohaʻahaʻa ʻana iā lākou (ma ka paleo).

No ka laʻana, inā he niho ʻono nui kou, ʻo ka pili ʻana i hoʻokahi kīʻaha paleo brownies hiki ke lilo i mea paʻakikī, ʻoiai inā i ʻono ʻia me ka molasses a me nā lā.

Inā makemake ʻoe i ke kō a hāʻawi i ka makemake nui, ʻoi aku ka maikaʻi o ka keto. Inā ʻo ka ʻoki ʻana i nā kaʻa kaʻa ka mea e manaʻo ai ʻoe i ka paʻa loa, ʻoi aku ka maikaʻi o ka hele ʻana i ka paleo.

keto vs. Paleo: Ke koho ʻana i ka meaʻai kūpono

Ke koho ʻana ma waena o ka ʻai paleo a i ʻole ka ʻai ketogenic E pili ana ia i kāu mau pahuhopu a me kou pilina me ka meaʻai.

Hiki ke maikaʻi nā papa ʻai ʻelua. Loaʻa i kēlā me kēia me nā pōmaikaʻi olakino no ka wā pōkole a me ka wā lōʻihi e lōʻihi loa ma mua o ka pohō kaumaha ( ¹³ ).

ʻOiai hiki i nā meaʻai ʻelua ke kōkua iā ʻoe e ʻoki i ka momona a hoʻokahe i kekahi mau iniha, hiki iā lākou ke hoʻomaikaʻi i kou koko koko a me nā pae cholesterol, a hoʻemi i nā hōʻailona pili i nā maʻi like ʻole.

Ma nā meaʻai ʻelua, e ʻoki ʻoe i nā kīʻaha a me nā meaʻai i hana ʻia e like me ka cereals, ka berena, ka granola bar, a me ka lole i hoʻopaʻa ʻia, akā ʻo ka ʻokoʻa nui kēia:

• Ma ke keto: E ʻoki nui ʻoe i nā kalapona a hoʻonui i kāu ʻai momona e hiki ai i ke ketosis. Pono ʻoe e ʻoi aku ka koʻikoʻi me kāu ʻai kalapona, akā e loaʻa nō hoʻi ʻoe i nā pono hoʻohui o ʻai ketogenic ʻaʻole ʻoe e ʻai i ka ʻai paleo.
• I Paleo: E hoʻomau ʻoe i nā meaʻai holoʻokoʻa maoli, e hoʻopau i ka waiu, a hiki ke ʻai i nā kalapona (a me nā ʻano meaʻai ʻē aʻe) ma mua o ka ʻai ketogenic, ʻoiai e poina ʻoe i nā pono olakino hou o ka ʻai ketogenic.

ʻO ka laina lalo, hiki i ka paleo a me ke keto ke kōkua iā ʻoe e hōʻemi i ke kaumaha, hoʻemi i kou pilikia o ka maʻi, a ola i kahi ola lōʻihi a olakino.

He mea pilikino ka meaʻai, a ʻo ka meaʻai kūpono iā ʻoe e pili ana i kāu biology kūikawā a me kou manaʻo e pili ana i kēlā me kēia meaʻai.

Makemake ʻoe e hoʻāʻo i ke keto? ʻO kā mākou alakaʻi hoʻomaka i keto aia nā mea a pau āu e pono ai e hoʻomaka i kēia lā.

Inā makemake ʻoe e pili ana i ka hoʻohālikelike ʻana o ka ʻai keto me nā ʻano meaʻai ʻē aʻe, e nānā i kēia mau alakaʻi no ka ʻike kōkua hou aku.

• Keto ʻai vs. ʻAi Mediterranean.
• Keto ʻai vs. Nā meaʻai alkaline.
• Keto ʻai vs. ʻAi ʻAi Atkins.