ʻO nā meaʻai Ketogenic: ʻO wai nā mea āu e pono ai ma ka Ketogenic Diet?

Nui ka poʻe e lawe hoʻohui, hiki ke maikaʻi ke hoʻohana me ka noʻonoʻo. Eia naʻe, ʻo ka hoʻohui ʻana me kēia mau meaʻai meaʻai ʻaʻole ia he kumu no ka ʻai maikaʻi ʻole. ʻO ke koho ʻana i nā meaʻai piha a me nā meaʻai nui ka mea nui. No laila pehea e pili ana i nā meaʻai ketogenic?

Inā ʻoe i hoʻomaka i kāu huakaʻi ketogenic, ke no'ono'o nei paha 'oe he aha ka huaora a me ka minerala mea ho'ohui maika'i no a ketogenic nohona.

Hoʻopili kēia alakaʻi i nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā huaora a me nā minela koʻikoʻi āu e makemake ai e hoʻomaka e lawe e kākoʻo i kāu ʻai ketogenic.

Pono ʻoe i nā mea hoʻohui i ka meaʻai ketogenic?

ʻOiai hiki ke olakino maikaʻi ka ʻai ketogenic inā hana pololei ʻia, aia nō kekahi mau hemahema o ka huaora a me ka mineral e pono ai ʻoe e makaʻala.

ʻOi aku ka hoʻohui ʻana ma mua o ke kūʻai ʻana i multivitamin (e aʻo hou ʻoe e pili ana i kēia ma lalo) ma Walmart a hoʻopau iā ia.

ʻO ka hoʻonaʻauao ʻana iā ʻoe iho ke kī i ke koho ʻana i nā mea hoʻohui e hoʻokō i kāu ʻai a me kāu mau pono.

Nā mea hoʻohui meaʻai Ketogenic: Minerals

I ka wā e pili ana i nā minela, aia ʻekolu mau mea i kamaʻilio nui ʻia ma ka meaʻai haʻahaʻa-carb: sodium, potassium, a me ka magnesium. ʻO kēia mau uila uila Pono kou kino e hoʻomalu i ke koko a mālama pono i kou mau aʻalolo a me nā ʻiʻo.

I loko o nā pule mua o ka ʻai ketogenic, e lilo ana ʻoe i ka nui o ka paona wai. ʻO kēia no ka mea ʻo ka ʻai keto haʻahaʻa, momona momona ka mea e hoʻokuʻu ai i ka wai a me kēia mau electrolytes.

ʻAʻole wale ka mea nui e hoʻopiha i nā electrolytes e noho olakino, akā e kōkua pū i ka pale ʻana i nā hopena ʻaoʻao e pili ana maʻi keto.

Sodium

I nā meaʻai maʻamau, aʻo pinepine ʻia ʻoe e hōʻemi a pale paha sodium. Akā inā ʻoe ma ka papaʻai haʻahaʻa, pono ʻoe i ka sodium hou aʻe, no ka mea ʻaʻole lawa ka sodium e hiki ke hoʻoulu i ka constipation, ke poʻo, ka luhi, a me ka palpitations puʻuwai.

Inā ʻaʻole i loaʻa iā ʻoe kahi maʻi olakino e koi ai iā ʻoe e hoʻomalu i kāu ʻai sodium, ʻoi aku ka maikaʻi o ka loaʻa ʻana o kahi paʻakai liʻiliʻi ma ka ʻai keto. Ma kahi o 3.000-5.000 mg o ka sodium i kēlā me kēia lā he nui maikaʻi ( ¹ ).

Hiki iā ʻoe ke loaʻa ka sodium a pau āu e pono ai mai nā kumu like nā mea hoʻohui electrolyte a i ʻole mai nā mea inu, e like me ka hupa iwi kūlohelohe, a i ʻole ma ka hoʻohui ʻana i nā mea kanu kai e like me ka limu nori, ka limu a i ʻole ka dulse i kāu meaʻai, a i ʻole ka pipi ʻana i kahi paʻakai kai ma kāu mau kīʻaha. Hiki iā ʻoe ke loaʻa ka sodium hou mai nā mea kanu paʻakai kiʻekiʻe e like me ka kukumba a me ka celery, a i ʻole o ka walnuts a me na anoano paakai ² ).

Pāhau

He koʻikoʻi koʻikoʻi ka potassium i nā hana he nui i loko o kou kino, ʻoi aku hoʻi i ka wā e pili ana i ke olakino cellular. Ua hōʻike ʻia nā haʻawina ʻo ka hemahema o kēia meaʻai hiki ke alakaʻi i ka ulu ʻana o ka maʻi naʻau coronary, ka pōʻino o ka iwi a me ka hypertension ( ³ ) ( ⁴ ).

ʻO ka ʻōlelo aʻoaʻo maʻamau no ka lawe ʻana i ka potassium ma kahi o 2,000 mg i kēlā me kēia lā, akā no ka poʻe i ka meaʻai ketogenic, hoʻonui ʻia ka nui i 3,000 mg. E noʻonoʻo i ka lawe ʻana i ka pālolo ma ke ʻano hoʻohui, no ka mea, hiki i ka nui ke ʻona ( ⁵ ). Hiki iā ʻoe ke loaʻa ma ka hoʻohana ʻana i No Salt, kahi pani no ka paʻakai.

ʻO ka ʻai ʻana i nā huaʻai a me nā lau ʻai momona e like me ka avocado a me ka puaʻala, ʻelua mau meaʻai i loko o kekahi papaʻai ketogenic, he ala kūlohelohe a meaʻai e ʻai ai i kēia mineral ( ⁶ ) ( ⁷ ).

ʻO nā kumu meaʻai holoʻokoʻa ʻē aʻe he:

Magnesio

Ma ka liʻiliʻi he 57% o ka poʻe ma ʻAmelika Hui Pū ʻIa i loaʻa ka hemahema o ke kino makanekiuma. He mea koʻikoʻi kēia no ka mea pono ʻoe i ka magnesium e mālama pono i ka ʻōnaehana ikehu mua o kāu mau cell e hana pono a mālama i ka pono o ke kino ( ⁸ ).

ʻO ka hemahema o ka magnesium hiki ke alakaʻi i kahi kūlana kiʻekiʻe aʻe o ka hoʻomohala ʻana i nā maʻi e like me ka maʻi cardiovascular, nāwaliwali o ka ʻiʻo, a me ka osteoporosis ( ⁹ ).

Ke hoʻomaka ʻoe i kāu ʻai ketogenic, hiki iā ʻoe ke pilikia wahī ʻaʻe ma muli o ka dehydration a me ka nalowale o nā electrolytes i ka wā mua, i ka wā e hoʻomaka ai kou kino e hoʻololi i ke ketosis. ʻO ka hoʻohui ʻana me ka magnesium glycinate a i ʻole ka magnesium citrate, ʻelua o nā ʻano magnesium maʻalahi loa, hiki ke kōkua i ka pale ʻana i kēia hopena ʻaoʻao.

Ma ke ʻano he alakaʻi maʻamau, e lawe i ka 500 mg o ka magnesium supplement i ka lā ma mua o ka moe. No nā kumu meaʻai, ʻoi aku ka maikaʻi o nā meaʻai momona i ka magnesium e like me nā nati (e laʻa me ka ʻanoʻano o ka paukena) a me nā lau lau ʻōmaʻomaʻo (e laʻa me ka spinach), akā ʻaʻole lawa. ¹⁰ ).

Calcio

ʻO ka puna ʻO kahi electrolyte ʻē aʻe e hiki ke hoʻoneʻe ʻia i ka wā o ka hoʻololi ʻana i kahi meaʻai ketogenic. ʻOiai ʻaʻole ia he mea hopohopo inā ʻoe e hahai i kahi meaʻai olakino, i kekahi manawa pono ʻoe e hoʻohui i kahi mea hoʻohui calcium.

ʻO ke kumu maopopo loa o ka calcium he waiu, akā inā ʻaʻole hiki iā ʻoe ke loaʻa i ka waiu, ʻo nā kumu waiwai nui ʻē aʻe o ka calcium he iʻa, broccoli, kale, bok choy, a i ʻole waiu ʻalemona ʻono ʻole ( ¹¹ ).

Inā makemake ʻoe e hoʻonui i kāu meaʻai me ka calcium, e hōʻoia i ka loaʻa ʻana o ka huaora D, no ka mea, pono kēia vitamina e komo i ka calcium ( ¹² ).

Nā mea hoʻohui meaʻai Ketogenic: Huaʻai

Inā hahai ʻoe i kahi meaʻai ketogenic olakino a ʻano like ʻole, ʻaʻole pilikia ka loaʻa ʻana o ka nui o nā huaora no ke olakino maikaʻi loa. Eia nō naʻe, ʻo ka loaʻa ʻana o nā meaʻai āpau āu e pono ai e mālama i kou kino i ke olakino hiki ke lilo i mea paʻakikī i kekahi manawa. ʻO kēia ka manawa hiki ke kōkua i nā meaʻai ketogenic.

Waiʻala D

Wikamina D ʻO ia kekahi o nā huaora koʻikoʻi no ke kanaka, kuleana no ka hoʻoponopono ʻana i ka mumū, ka palekana, nā hormones sex, a me nā mea hou aku. ʻAʻole pono e ʻōlelo, he mea nui e lawa ʻoe i ia mea, a ʻaʻole nui ka poʻe ( ¹³ ).

Inā ʻaʻole ʻoe maopopo i ke ʻano o kāu mau huaʻai D, kahi ala maʻalahi e ʻike ai me ka hoʻāʻo koko. Hiki iā ʻoe ke hana i kēia i ka wā o nā hoʻāʻo maʻamau, a ua uhi ʻia e kāu ʻinikua a i ʻole ke kumu kūʻai.

Pono nā pae kiʻekiʻe o ka huaora D ma waena o 65 a 75 ng / ml. A i ʻole, ʻo ka supplementation paha kāu hana hou. ʻO ka nui maikaʻi he 1000 a 1500 IU no kēlā me kēia 25 paona o ke kaumaha o ke kino. E ʻai i ka momona ke lawe ʻoe ia (koe ke loaʻa ka momona i ke kumulāʻau) no ka mea hiki ke hoʻoheheʻe ʻia ka momona D.

E ho'āʻo e lawe i ke kakahiaka e like me ka hopena o ka pō e hoʻopilikia i kou hiamoe.

ʻO ka Vitamin A

I kekahi manawa ke hoʻonui ʻia me ka vitamina D, hiki ke hoʻonui i kāu pono no huaʻai A, no laila e hoʻomanaʻo i kēia. Inā loaʻa iā ʻoe kahi maʻi autoimmune, ʻoi aku ka nui o kāu mau pono ( ¹⁴ ).

ʻO ka aila ate cod a me nā ʻiʻo ʻokana kahi kumu nui o ka huaora A ( ¹⁵ ) ( ¹⁶ ).

Omega-3

ʻO ka Omega-3 fatty acids he mau meaʻai pono, ʻo ia hoʻi ʻaʻole hiki i kou kino ke hana iā lākou, no laila pono ʻoe e ʻai iā lākou mai nā kumu waho. Hiki iā lākou ke kōkua i ka mālama ʻana i ke olakino o ka naʻau a me ka lolo, hoʻemi i ka ʻāʻī, a hiki ke pale i nā pilikia pili i ka lolo e like me ke kaumaha a me ka dementia ( ¹⁷ ).

Pono paha ka hapa nui o ka poʻe i mea hoʻohui omega-3 hou ke ʻole lākou e ʻai i ka nui o nā mea kanu ulu maikaʻi a me nā iʻa momona (e like me ka salmon, sardines, a me nā anchovies) i kēlā me kēia lā. Ma kahi o 3000-5000 mg o ka aila iʻa i kēlā me kēia lā me nā kiʻekiʻe kiʻekiʻe o EPA / DHA he nui maikaʻi ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ).

E hoʻomanaʻo he mea nui ka font. E hōʻoia e loaʻa iā ʻoe kahi pākuʻi aila iʻa i loaʻa i ka helu ʻelima hōkū mai ka International Fish Oil Standards (IFOS) a me nā hoa o ke Kai (FOS) sourcing seal of apono. E hoʻomanaʻo e loaʻa iā ʻoe ka mea āu e uku ai i ka wā e pili ana i ka ʻaila iʻa, no laila pono e hoʻolilo hou aku.

Ua maikaʻi anei ka multivitamin complex?

Ke noʻonoʻo nei paha ʻoe inā ʻoi aku ka maikaʻi o ka uhi ʻana i kāu mau pono āpau i ka manawa hoʻokahi me kahi hoʻohui multivitamin. ʻOiai he manaʻo maikaʻi kēia, ʻo ka ʻoiaʻiʻo, ʻo ka lawe ʻana i ka multivitamin ʻo ia ka lawe ʻana i nā meaʻai synthetic a loaʻa ka nui o ia mau mea e like ʻole i ka mea āu e loaʻa ai mai nā meaʻai holoʻokoʻa. He pilikia kēia no ka mea:

• ʻO ka ʻai hewa ʻole o kekahi mau huaora hiki ke hana ʻole.
• ʻO ka lawe ʻana i nā huaora me ka ʻole o ka nui o nā huaora ʻē aʻe hiki ke lilo i mea maikaʻi ʻole a pōʻino paha.

ʻO ka laina lalo, i ka wā e pili ana i ka meaʻai, ʻo kāu koho maikaʻi loa ʻo ka ʻai ʻana i nā meaʻai holoʻokoʻa.

E hoʻohana i ka pauka ʻōmaʻomaʻo, ʻaʻole ka multivitamin

Un mea kanu pauda Hiki i ka hana maikaʻi a me ka maikaʻi kiʻekiʻe ke hāʻawi iā ʻoe i ka meaʻai i hoʻohui ʻia e loaʻa iā ʻoe mai kahi multivitamin, akā ma ke ʻano olakino, hoʻohana ʻia mai ka meaʻai maoli.

Ma muli o ka hoʻopili maoli ʻia ʻana o nā meaʻai holoʻokoʻa i loko o ka pauka, e loaʻa iā ʻoe ke kiko piha o kāu meaʻai i hoʻokahi huahana.

Hoʻohui wale i kahi puna i kāu smoothie kakahiaka a loaʻa iā ʻoe kona waiwai meaʻai āpau.

ʻOi aku ka nui o nā meaʻai ketogenic e noʻonoʻo ai

ʻO ka pahuhopu o ka ʻai ketogenic ka loaʻa ʻana o ka ketosis meaʻai, kahi kūlana metabolic kahi e hoʻoulu ʻia ai kou kino e nā kino ketone a ʻaʻole glycogen (i hāʻawi ʻia e nā kaʻa).

He mea koʻikoʻi nā pae ketone kiʻekiʻe i ka loaʻa ʻana a me ka mālama ʻana i ke ketosis, a ʻo ka hoʻohana ʻana i nā mea hoʻohui keto-friendly hiki ke koho maikaʻi loa e kākoʻo i kāu mau pahuhopu olakino. Eia kekahi mau meaʻai ketogenic e pono e noʻonoʻo.

• MCT aila pauda: ka Lawe ʻia ka MCT (medium chain triglycerides) mai ka cocci. ʻAila i loko ka lehu MCT He mea hoʻohui maikaʻi ia i kāu lulu ma mua o ka hoʻomaʻamaʻa ʻana no ka mea hiki ke hoʻonui i kou pae ikehu a hāʻawi i kahi kumu wahie mau.
• Nā ketone exogenous: Pākuʻi ketone kūwaho Loaʻa iā lākou ka BHB (beta-hydroxybutyrate), kahi ʻano mole e hāʻawi i ka ikehu i ke kino me ka nele o ka glucose.

Nā ʻenima hoʻolaʻaʻai, probiotics a me ka fiber supplements: Ke hoʻomaka ʻoe i ka hoʻololi ʻana i ke ketosis, e loli pū ana kāu ʻōnaehana digestive. No ke kākoʻo ʻana i kēia mau hoʻololi, ʻo ka lawe ʻana i kekahi o kēia mau mea hoʻopihapiha hiki ke kākoʻo i kou ʻōpū microflora a me ka hana hoʻoheheʻe holoʻokoʻa.