Ndi keto?

Kodi mwangoyamba kumene kudya keto ndipo simukudziwa kuti muyambire pati?

Yambani ndi makanema awa:

• Zakudya za keto kapena zakudya za ketogenic ndi chiyani?
• Malangizo 9 oyambira pazakudya za keto.

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Mutha kuwonjezera zomwe zili m'mavidiyowa ndi zolemba zathu:

• Zakudya za Keto: Ultimate Guide to Low Carb Ketogenic Diet.
• Malangizo 9 Ofunikira a Keto kwa Oyamba.

Nkhani Zaposachedwa Zawonjezedwa

Zaposachedwa Maphikidwe Anawonjezera

Zakudya Zowonjezera Zomaliza

Kodi "keto iyi" ndi chiyani ndipo chifukwa chiyani?

Nditamaliza maphunziro anga zakudya za anthu ndi zakudya zopatsa thanzi ku Complutense University of Madrid mu 2014, Ndinakhala ndi chidwi ndi mutu wa mitundu yosiyanasiyana ya zakudya zopanda muyezo. Kuwatchula mwanjira iliyonse. Koma chidwi changa pa keto zakudya Zinayamba cha 2016. Monga mukayamba ndi chilichonse, ndinali ndi mafunso ambiri. Choncho ndinafunika kupita kukafufuza mayankho. Izi zinabwera pang'onopang'ono ponse pawiri kuchokera ku kuwerenga kosalekeza kwa chidziwitso (kafukufuku wa sayansi, mabuku apadera, ndi zina zotero) komanso kuchokera muzochita zokha.

Patapita nthawi ndikuzichita ndi zotsatira zina zomwe zinkawoneka zodabwitsa kwa ine, ndinazindikira kuti m'malo mwa zakudya zina (makamaka zotsekemera) zinandichititsa kuti ndidye kwambiri zowonjezera zina komanso gulu lonse lamphamvu la zinthu zatsopano zomwe. anayamba kuonekera kwa anthu amene anayamba kubweretsa chisangalalo keto zakudya. Msika umayenda mofulumira. Koma pamene ndinaphunzira zoloŵa m’malo zimenezi kapena zakudya zinazake, ndinazindikira kuti si onse amene anali ndi keto monga amanenera, kapena panali maphunziro asayansi amene anasonyeza kuti ena a iwo ayenera kudyedwa mopambanitsa. 

Choncho ndinaganiza zopita kuzitenga kuti ndizigwiritsa ntchito ndekha. Pamene nkhokwe yanga ikukula, ndinazindikira kuti zinali zomveka komanso zothandiza kwa anthu ambiri. Ndipo mwa njira iyi amabadwa esketoesto.com. Ndi cholinga chokhacho chomwe muli ndi chidziwitso chabwino kuti muthe kutsatira zakudya za keto m'njira yathanzi komanso yothandiza.

Zakudya za ketogenic ndi chiyani?

Chakudyachi chinayamba m'ma 1920 monga njira yothandizira khunyu, komanso chifukwa cha kupambana kwake kodabwitsa: anthu omwe amadya zakudya za keto. pakati pa 30% ndi 40% kukomoka kochepa, kumagwiritsidwabe ntchito m'munda uno mpaka pano.

Koma, bwanji za kugwiritsidwa ntchito kwake kwa anthu omwe ali ndi thanzi labwino omwe amangofuna kutaya thupi panthawi imodzimodziyo kukhala ndi moyo wathanzi? Tisanthula kadyedwe kameneka kakang'ono kakang'ono kazakudya kamene kamakhala ndi kagayidwe kachakudya kamene kamakhala ndi mafuta ambiri.

Zakudya za keto zimakhala ndi mafuta ambiri (pafupifupi 80% ya zopatsa mphamvu zanu), zopatsa mphamvu zochepa kwambiri (zosakwana 5% za zopatsa mphamvu zanu), komanso zomanga thupi (nthawi zambiri 15-20% ya zopatsa mphamvu zanu). Kumeneku ndikupatuka kwakukulu kuchokera ku kagawidwe kazakudya kovomerezeka kambirimbiri: 20% mpaka 35% ya mapuloteni, 45% mpaka 65% yamafuta, ndi 10% mpaka 35% mafuta.

Chofunikira kwambiri pazakudya za keto ndi njira yachibadwa, yachilengedwe yotchedwa ketosis. Nthawi zambiri, matupi amagwira ntchito bwino pa glucose. Glucose amapangidwa pamene thupi limaphwanya chakudya. Ndi njira yosavuta, ndiye chifukwa chake ndi njira yomwe thupi limaikonda yopangira mphamvu.

Mukachepetsa ma carbs kapena simunadye kwa nthawi yayitali, thupi limayang'ana magwero ena amphamvu kuti akwaniritse kusiyana. Mafuta nthawi zambiri amakhala gwero limenelo. Shuga wa m’magazi akatsika chifukwa chodya chakudya chochepa kwambiri, maselo amatulutsa mafuta ndi kusefukira m’chiwindi. Chiwindi chimasintha mafuta kukhala matupi a ketone, omwe amagwiritsidwa ntchito ngati njira yachiwiri yamphamvu.

Kodi mapindu omwe amapezeka muzakudya za Keto ndi ati?

Zakudya za keto sizingakhale zophweka, koma kafukufuku wasayansi akuwonetsa kuti ali ndi zopindulitsa kuposa momwe angagwiritsire ntchito pochiza khunyu, monga zakudya za keto zikuwoneka kuti zikugwirizana ndi kusintha kwa chithandizo cha:

• Matenda a Alzheimer's: Sayansi imasonyeza kuti odwala a Alzheimer omwe amatsatira zakudya za ketogenic ali ndi kusintha kwakukulu kwa chidziwitso. Izi zimakhulupirira kuti zili ndi chochita pakuwongolera ntchito ya mitochondrial popatsa ubongo mafuta atsopano.
• Matenda a Parkinson: Chimodzi mwa zinthu zofunika kwambiri za matenda a Parkinson ndi kudzikundikira kwachilendo kwa mapuloteni otchedwa alpha-synuclein. Kafukufuku wothandizidwa ndi Michael J. Fox Foundation wafufuza ngati zakudya za ketogenic zimalimbikitsa kuwonongeka kwa mapuloteniwa, kuchepetsa kuchuluka kwa alpha-synuclein mu ubongo.
• Multiple sclerosis: mu phunziro laling'ono kuyambira 2016, odwala multiple sclerosis (MS) anali pa zakudya za keto. Pambuyo pa miyezi isanu ndi umodzi, adanenanso za moyo wabwino, komanso kusintha kwa thupi ndi maganizo. Koma ndithudi, madokotala ndi ofufuza asanapeze kugwirizana pakati pa keto ndi multiple sclerosis, zitsanzo zazikulu ndi kufufuza kwakukulu kumafunika. Komabe, zotulukapo zoyambirira ndizosangalatsa.
• Type 2 matenda ashuga: Kwa mtundu uwu wa matenda, ndithudi, kuchepetsa chakudya cham'thupi kuti chikhale chochepa kwambiri. Zomwe zapanga chiwonetsero chosangalatsa kwambiri cha zotsatira zanthawi yayitali zotsatizana ndi zakudya za keto. Ngakhale kafukufuku mpaka pano apangidwa pazitsanzo zazing'ono kwambiri, umboni umasonyeza kuti zakudya zotsika kwambiri za carb (monga keto zakudya) zingathandize kuchepetsa A1C ndikuwonjezera chidwi cha insulini mpaka 75%. Pamenepo, kukonzanso kwa 2017 adapeza kuti kudya kwa keto kumalumikizidwa ndi kuwongolera bwino kwa glucose komanso kuchepetsa kugwiritsa ntchito mankhwala. Izi zati, olembawo adachenjeza kuti sizikudziwika ngati zotsatira zake zinali chifukwa cha kuchepa kwa thupi, kapena kuchuluka kwa ketone.
• Khansa: Kafukufuku woyambirira woyesera akuwonetsa kuti zakudya za keto zitha kukhala ndi zotsutsana ndi zotupa, mwina chifukwa zimachepetsa kuchuluka kwa ma calorie (ndi kuyendayenda kwa glucose) kuti chiwombecho chikule. Mu a 2014 kukonzanso Kuchokera kufukufuku wa zinyama, zakudya za ketogenic zinapezeka kuti zimagwira ntchito bwino kuchepetsa kukula kwa chotupa, khansa ya m'matumbo, khansa ya m'mimba y khansa ya mu ubongo. Kafukufuku wochuluka wa anthu amafunikira ndi zitsanzo zazikulu, koma ndithudi ndi chiyambi chabwino kwambiri.

Mitundu yazakudya za keto

Monga tafotokozera kale, pali kusiyana kwa kuchuluka kwa mafuta, mapuloteni, ndi zakudya zama carbohydrate pazakudya za keto. Izi zimabweretsa mitundu yosiyanasiyana yazakudya za keto kapena njira zosiyanasiyana zothana nazo. Mwa iwo nthawi zambiri timapeza:

• The standard keto diet (DCE): Ichi ndi chitsanzo chodziwika bwino cha zakudya za keto ndipo zimachokera ku mafuta ochuluka kwambiri, kudya mapuloteni ochepa. Nthawi zambiri imakhala ndi: 75% mafuta, 20% mapuloteni ndi 5% chakudya.
• Zakudya zomanga thupi za keto: Zofanana ndi zakudya zokhazikika, koma zimaphatikizapo mapuloteni ambiri. 60% mafuta, 35% mapuloteni ndi 5% chakudya.
• The cyclical keto diet (DCC): Awa ndi ndondomeko yomwe imaphatikizapo nthawi yokhala ndi zakudya zambiri zama carbohydrate, mwachitsanzo, kugawa sabata kukhala masiku 5 otsatizana a keto ndi 2 yotsalayo ndi chakudya.
• Zakudya za ketogenic (DCA): Zimakulolani kuti muwonjezere chakudya cham'mimba pamasiku omwe mukupita ku maphunziro.

Ngakhale chowonadi ndichakuti keto wokhazikika komanso zakudya zama protein ambiri zimakhala ndi maphunziro ochulukirapo. Chifukwa chake, matembenuzidwe ozungulira komanso osinthidwa amatengedwa ngati njira zapamwamba ndipo amagwiritsidwa ntchito kwambiri ndi othamanga.

M'nkhaniyi komanso pa intaneti, kuti ndithandizire kusintha, ndikugwira ntchito ndi DCE (standard keto diet).

Kodi ndingachepetse thupi mwachangu pazakudya za keto?

Ndinali mwana wonenepa. Ndithudi muunyamata umachepa thupi pamene utambasula, anandiuza. Zotsatira zake? Ndinali wachinyamata wonenepa. Izi zinakhudza mbali zambiri za moyo wanga. Ndinayamba kuonda mwa kufuna kwanga ndili ndi zaka 17. Izi zinandipangitsa kuti ndiphunzire kadyedwe ka anthu komanso kadyedwe. Kubwerera m'chaka chachiwiri cha digiri yanga, ndinali kale munthu wokhala ndi thupi labwino komanso wathanzi. Ndipo izi zinali ndi chiyambukiro chabwino kwambiri pa moyo wanga pamlingo waumwini komanso waukadaulo. Ndani angakhulupirire katswiri wa zakudya zonenepa?

Choncho yankho lake n’lakuti inde. Ngati mutha kuchepetsa thupi pazakudya za keto. Sindikunena za chinthu chodabwitsa kwambiri kapena zamkhutu zilizonse. Kafukufuku akuwonetsa kuti mumachepetsa thupi komanso zambiri, mumataya mwachangu kuposa ndi zakudya zokhazikika zokhala ndi milingo yayikulu kapena "wabwinobwino"Za chakudya zomwe zagawanika kale, ndipo zimachepetsa chiopsezo cha matenda ena.

Kuonjezera apo, mumachepa thupi popanda kuthera tsiku lonse kuwerengera zopatsa mphamvu kapena kusunga kuchuluka kwa zomwe mumadya m'njira yotopetsa.

Kafukufuku akuwonetsa kuti anthu omwe amatsatira zakudya za keto amataya pafupifupi 2.2 mpaka 3 kulemera kochulukirapo kuposa omwe amangodula zopatsa mphamvu ndi mafuta. Ndipo ngakhale zingawoneke mosiyana, ma triglycerides ndi HDL cholesterol amawonetsanso kusintha.

Kuphatikiza apo, zakudya za keto, chifukwa cha kuchuluka kwa mapuloteni komanso kuchepa kwake kwa shuga, zimapereka zabwino zina (kupitilira kuwonda) monga kukulitsa chidwi cha insulin.

Ndi zakudya ziti zomwe ndiyenera kupewa?

Kwenikweni omwe ali ndi milingo yambiri yama carbohydrate. Mwachitsanzo:

• Zakudya ndi zakumwa zoziziritsa kukhosi zomwe zili ndi shuga wambiri: zakumwa zozizilitsa kukhosi, timadziti, ma smoothies, maswiti, ayisikilimu, ndi zina.
• Zipatso, ufa wambiri ndi zotumphukira: pasitala, mpunga, chimanga, etc.
• Zipatso: Zipatso zonse kupatula zipatso zambiri, monga strawberries, mabulosi akuda, guava, maula, rasipiberi, Ndi zina zotero.
• Nyemba kapena nyemba: nyemba, mphodza, nandolo, nandolo, etc.
• Mizu ndi tuber masamba: mbatata, kaloti, mbatata, etc.
• Zakudya kapena zinthu zopanda mafuta ambiri: Samalani nazo kwambiri. Nthawi zambiri amakhala opangidwa kwambiri komanso olemera kwambiri muzakudya.
• Zokometsera kapena sosi: Muyeneranso kuziyang'ana ndi galasi lokulitsa. Popeza ambiri aiwo ali ndi shuga wambiri komanso mafuta odzaza.
• Mafuta okhuta: Ngakhale kuti zakudya za keto zimachokera ku zakudya zamafuta, ndikofunikira kuchepetsa mafuta omwe amakhala mumafuta oyeretsedwa, kapena mayonesi.
• Mowa: Shuga wake ndi wochuluka kwambiri. Chifukwa chake ndikofunikira kuthetseratu pazakudya za keto.

Zakudya zopanda shuga: Panonso, muyenera kusamala kwambiri. Popeza si zotsekemera zonse zomwe zili zoyenera pazakudya za keto. Choncho apa ndasanthula zotsekemera zodziwika bwino. Kukulolani kuti mudziwe zomwe mungadye popanda kusiya zakudya.

Ndi Zakudya Zotani Zomwe Mungadye Pazakudya za Keto?

Zakudya za keto zimapangidwa makamaka ndi:

• Zakudya: zofiira, steaks, serrano ham, bacon, Turkey, nkhuku, hamburger nyama, etc.
• Nsomba zamafuta: salmon, tuna, trout, mackerel, etc.
• Mazira.
• Batala.
• Tchizi: Osapangidwa makamaka monga cheddar, mozzarella, mbuzi tchizi, buluu.
• Mtedza ndi mtedza wamtundu wa mbeu: ma almonds, walnuts amitundu yonse, njere za dzungu, nthanga za chia, ndi zina.
• Mafuta osakonzedwa: maolivi owonjezera, kokonati ndi mafuta a avocado.
• Peyala: Yathunthu kapena guacamole yopangidwa nokha. Mukagula, muyenera kuonetsetsa kuti mulibe chilichonse chowonjezera.
• Masamba obiriwira omwe amakhala ndi ma carbohydrate otsika komanso tomato, anyezi ndi tsabola, ndi zina.
• Zokometsera zofananira: mchere, tsabola, zitsamba, etc.

Kudya kunja popanda kudumpha zakudya za keto

Mosiyana ndi mitundu ina yazakudya, pazakudya za keto, zakudya zakunja kwapakhomo sizikhala zovuta kwambiri. M'malesitilanti onse mutha kusangalala ndi zosankha za keto monga nyama ndi nsomba. Mutha kuyitanitsa ribeye yabwino kapena nsomba yamafuta ambiri monga salimoni. Ngati nyama limodzi ndi mbatata, mukhoza kufunsa kuti m'malo ndi masamba pang'ono popanda vuto.

Zakudya zokhala ndi mazira ndi njira yabwino ngati omelet kapena mazira okhala ndi nyama yankhumba. 

Chakudya china chosavuta kwambiri chingakhale ma hamburger. Muyenera kuchotsa mkatewo ndipo mutha kuukonza powonjezera mapeyala, nyama yankhumba ndi mazira.

M'malesitilanti wamba monga waku Mexico simudzakhalanso ndi vuto. Mutha kuyitanitsa nyama iliyonse ndikuwonjezera tchizi, guacamole, ndi salsa kapena kirimu wowawasa.

Pankhani ya momwe zingakhalire kumwa mowa mu bar ndi anzanu, simudzakhalanso ndi vuto. A kola 0kapena Zakudya za Coke komanso nestea ina iliyonse ya soda kapena shuga ndi keto. Mukhozanso kumwa khofi popanda vuto.

Ndi zonsezi, mutha kuwona kuti zotsatira zake sizodabwitsa monga momwe zimakhalira ndi zakudya zina. Simuyenera kudzimva kuti ndinu wolakwa mukadya kunja chifukwa muli ndi chitetezo chokwanira, mutha kupeza njira zosangalatsa kwambiri ndi zakudya zanu za keto.

Zotsatira za zakudya za keto ndi zomwe muyenera kuchita kuti muchepetse

Monga momwe zimakhalira ndi zakudya zambiri, mutha kumva zotsatira zoyipa mukangoyamba kudya keto. Izi ndizabwinobwinobwino. Thupi lanu limazolowera kugwira ntchito mwanjira inayake ndipo mukulisintha. Musamachite mantha. Zakudya za keto ndizotetezeka kwathunthu kwa anthu omwe ali ndi thanzi labwino.

Ena amatcha zotsatira zoyipa izi: chimfine cha keto. 

Izi zomwe zimatchedwa keto chimfine nthawi zambiri zimayambitsa kutsika kwa mphamvu, kumverera kwa kuganiza momveka bwino, njala yowonjezereka, kusokonezeka kwa kugaya chakudya komanso kuchepa kwa masewera. Monga mukuwonera, chimfine cha keto sichimasiyana kwambiri ndi zomwe mumamva mukayamba kudya kulikonse. Zotsatira zoyipazi zimatha masiku angapo ndipo pamapeto pake zimatha.

Kuti muchepetse zotsatirazi, lingaliro losangalatsa ndikukhalabe ndi zakudya zoyenera kwa sabata yoyamba koma kuchepetsa kuchuluka kwa chakudya cham'thupi. Mwanjira imeneyi, thupi lanu limatha kusintha pang'onopang'ono ndikuwotcha mafuta musanasiyiretu kudya kwa carbohydrate.

Zakudya za keto zimasinthanso kwambiri madzi ndi mchere m'thupi lanu. Chifukwa chake mutha kuwonjezera mchere pazakudya zanu kapena kumwa ma mineral supplements ngati mukufuna. Kudya kwa 3.000 mpaka 4.000 mg ya sodium, 1.000 mg ya potaziyamu ndi 300 mg ya magnesium patsiku kumachepetsa kwambiri zotsatirapo panthawi yosinthika.

Ndikofunika, makamaka pachiyambi, kuti mudye mpaka mutakhuta. Palibe zoletsa zama calorie. Zakudya za keto zimayambitsa kuwonda popanda kuwongolera mwadala calorie kapena kuchepetsa. Koma ngati mukufuna kuwalamulira kuti akhale ndi zotsatira zofulumira, yesetsani kuti musafe ndi njala poyamba. Izi zidzakuthandizani kuti muzisunga bwino.

Kodi zakudya za ketogenic ndizabwino kwa ine?

Mofanana ndi zakudya zonse, pali anthu omwe zakudya za keto sizingakhale zoyenera. Zakudya za ketogenic ndizabwino kwambiri kwa anthu omwe ali onenepa kwambiri, odwala matenda ashuga kapena omwe akufuna kukonza thanzi lawo la metabolism komanso ambiri.. Koma sizoyenera kwambiri kwa othamanga kapena anthu omwe akufuna kupeza minofu yambiri kapena kulemera.

Kupatula apo, monga momwe zilili ndi zakudya zilizonse, zimagwira ntchito ngati mukuzitenga mozama komanso mosasinthasintha. Ndipo zotsatira zake zidzakhala zapakati - zazitali. Kupita pazakudya ndi mpikisano wautali. Muyenera kuzitenga mosavuta. Ganizirani kuti mwakhala mutasiya kulemera kwanu koyenera kwa nthawi yayitali. Sizimveka (komanso sizothandiza) kufuna kutaya zonsezo m'masiku khumi ndi asanu. 

Ngakhale zili choncho, ndipo zonse zomwe zili pamwambazi zitaganiziridwa, ndi zinthu zochepa zomwe zimatsimikiziridwa ndi zakudya monga momwe zimakhalira zochepetsera thupi komanso thanzi labwino lomwe limabwera ndi zakudya za keto.

Mafunso omwe amafunsidwa pafupipafupi

Ndakhala ndikulimbikitsa zakudya izi kwa zaka zambiri. Ndipo monga momwe zilili ndi zinthu zonse, pali kukayikira kwina kofala poyambira komanso pakukula komwe ndiyesera kuti ndifotokoze.