keto vs. Paleo: Kodi ketosis ndiyabwino kuposa zakudya za paleo?

Pankhani yochepetsa thupi, pali zakudya zosiyanasiyana zomwe zingakuthandizeni kukwaniritsa zolinga zanu.

Njira ziwiri zodziwika bwino ndi keto vs. paleo. Onsewa amatha kugwira ntchito bwino pakuchepetsa thupi komanso thanzi labwino. Koma ndi iti yomwe ili yabwino kwa inu?

Zakudya za ketogenic ndi zakudya za paleo zimakhala ndi zotsatira zodzipereka, ndipo anthu amawona bwino ndi zakudya zonse ziwiri. Zimakhala zovuta kudziwa kuti ndi yoti tisankhe.

Ngakhale keto ndi paleo ali ndi zofanana, amakhalanso ndi kusiyana kwakukulu.

Werengani kuti mudziwe kusiyana pakati pa keto vs. paleo, kugwirizana pakati pa ziwirizi, ndi zolinga za zakudya zilizonse, kotero mutha kusankha chomwe chikugwirizana ndi cholinga chanu chokhala ndi thanzi labwino, moyo wosangalala.

Zakudya za ketogenic ndi chiyani?

Keto ndi chakudya chochepa kwambiri cha carb, mafuta ambiri. Cholinga chachikulu chazakudya za keto ndikulowa m'malo a metabolic omwe amadziwika kuti ketosis, kumene thupi lanu limawotcha mafuta (mmalo mwa chakudya) kuti likhale ndi mphamvu.

Zakudya zanu zikakhala ndi chakudya chambiri komanso shuga, thupi lanu limasintha chakudyacho kukhala shuga, ndipo limagwiritsa ntchito monga gwero lake lalikulu lamphamvu.

Pa keto, mumadula magwero amafuta m'zakudya zanu, ndikudalira mafuta ndi mapuloteni. Mukadula ma carbs, thupi lanu limayamba kugwiritsa ntchito mafuta monga gwero lake lalikulu lamafuta. Kuwotcha mafuta a zakudya ndi mafuta anu osungidwa kuti mupange matupi a ketone, mapaketi ang'onoang'ono amphamvu oyaka bwino omwe amapangira ma cell anu.

Mukawotcha mafuta ngati gwero lanu lalikulu lamafuta, mumakhala mu ketosis. Ketosis imabwera ndi maubwino apadera omwe simungapeze pazakudya zina. Werengani zambiri za ubwino wa ketosis pansipa.

Zakudya za keto zimagogomezera kwambiri kuwongolera kudya kwanu kwa ma carbohydrate ndikuwonjezera kudya kwanu kwamafuta athanzi komanso, nthawi zina, ma protein anu.

Izi zimachitika makamaka powerengera ma macros ndikuyang'ana kwambiri zakudya zamafuta ambiri, masamba osakhuthala ndi protein yabwino.

Zakudya za keto macronutrients

Pali macronutrients atatu: mafuta, chakudya, ndi mapuloteni.

Pazakudya za ketogenic, kuwonongeka kwa macronutrient kudzawoneka motere:

• Idyani 0.8-1 gramu ya mapuloteni pa paundi ya thupi lowonda.
• Chepetsani chakudya chanu mpaka 20-50 magalamu patsiku.
• Zopatsa mphamvu zotsalira ziyenera kukhala zamafuta.

Monga mukuonera, mumadya zakudya zochepa kwambiri pazakudya za ketogenic. Zopatsa mphamvu zanu zambiri zimachokera ku mafuta ndi mapuloteni.

Zakudya Zabwino Kwambiri za Keto Kuphatikiza

• Zakudya zambiri zokhala ndi thanzi labwino komanso zopanda mafuta (monga mafuta a kokonati ndi batala wothiridwa ndi udzu kapena ghee).
• Nyama (makamaka yodyetsedwa ndi udzu ndi mabala amafuta).
• Nsomba zonenepa.
• Mazira yolks (makamaka msipu woweta).
• Zamasamba zosakhuthala, zopatsa mphamvu zochepa.
• Mtedza wonenepa kwambiri ngati mtedza wa macadamia kapena ma amondi.
• Mkaka wonse (makamaka waiwisi).
• Mapeyala ndi zipatso zochepa kwambiri.

Kodi chakudya cha paleo ndi chiyani?

Zakudya za paleo, zomwe zimadziwikanso kuti caveman diet, zimatchedwa dzina lakuti "Paleolithic." Zimachokera pa lingaliro lakuti kuti mukhale ndi thanzi labwino, muyenera kudya zomwe makolo anu a Paleolithic-age caveman ankadya.

Otsatira a Paleo amakhulupirira kuti kupanga zakudya zamakono ndi ulimi wamakono zikupanga zotsatira zovulaza pa thanzi lanu komanso kuti ndibwino kuti mubwerere ku njira yakale yodyera.

Mosiyana ndi zakudya za ketogenic, Paleo samayang'ana ma macros. Kwenikweni, idyani zakudya zambiri zathunthu, zosakonzedwa. Izi zitha kutanthauza mayam, kapena zitha kutanthauza nyama zambiri. Ena onse ndi Paleo.

Zakudya zabwino kwambiri za paleo kuphatikiza

• Nyama (makamaka udzu wodyetsedwa).
• Nsomba zakutchire.
• Nkhuku - nkhuku, nkhuku, Turkey, abakha.
• Mazira opanda khola.
• Masamba.
• Mafuta achilengedwe monga mafuta a kokonati, maolivi, ndi mafuta a avocado.
• Tubers monga zilazi ndi zilazi (zochepa).
• Mtedza (zochepa).
• Zipatso zina (makamaka zipatso ndi mapeyala).

Kodi Keto ndi Paleo amafanana chiyani?

Pali kuchuluka kokwanira pakati pa keto ndi paleo, zomwe nthawi zina zimabweretsa chisokonezo. Izi ndi zomwe keto ndi paleo zimafanana:

Onse amayang'ana kwambiri zakudya zabwino

Mu keto ndi paleo, ubwino wa chakudya umafunika. Zakudya zonsezi zimalimbikitsa otsatira kuti azidya zakudya zabwino kwambiri zomwe angathe, ndipo nthawi zonse amasankha zakudya zokhala ndi thanzi labwino.

Izi zikuphatikiza kugula:

• Zachilengedwe.
• Mtedza waiwisi ndi mbewu.
• Nyama yodyetsedwa ndi udzu.
• Zakudya zam'nyanja zogwidwa kuthengo.

Keto ndi paleo zimalimbikitsa anthu kusankha mafuta abwino ophikira, monga batala wodyetsedwa ndi udzu, mafuta a kokonati, mafuta a azitona, ndi mafuta a avocado, pamene akudula mafuta ovulaza monga mafuta a chimanga ndi mafuta a canola.

Ngati mumadya mkaka, uyenera kukhala wapamwamba kwambiri, wachilengedwe, komanso wodyetsedwa ndi udzu ngati kuli kotheka.

Onse amachotsa mbewu, nyemba ndi shuga

Mu paleo ndi keto, mudzachotsa mbewu, nyemba ndi shuga. Zifukwa zochitira izi, komabe, ndizosiyana kwambiri pazakudya zilizonse.

Zakudya za paleo sizimaphatikizapo mbewu kapena nyemba chifukwa sizinaphatikizidwe muzakudya zoyamba za anthu. Ntchito zaulimi, kuphatikizapo kulima mbewu ndi kuweta nyama, sizinayambe mpaka zaka 10.000 zapitazo, zomwe zinali pambuyo pa nyengo ya paleolithic mlenje-osonkhanitsa.

Mbeu za nyemba zimakhalanso ndi mankhwala otchedwa "antinutrients," kuphatikizapo lectin ndi phytates, omwe amatha kusokoneza chimbudzi mwa anthu ena. Ambiri a paleo dieters amalimbikitsa kuwapewa pazifukwa izi.

Paleo dieters amapewanso shuga woyengedwa (monga shuga woyera ndi shuga wofiira) chifukwa ndi chakudya chokonzedwa. Komabe, paleo imalola zotsekemera zachilengedwe monga uchi, molasses, ndi madzi a mapulo.

Keto amachotsa zakudya zonse zitatu (tirigu, nyemba, ndi shuga) pazifukwa ziwiri zosavuta: zonse zimakhala ndi chakudya chambiri, ndipo kudya nthawi zambiri kungayambitse matenda.

Kudya mbewu, nyemba, ndi shuga kungayambitse kutupa, kuchuluka kwa shuga m'magazi, kukana insulini, kupsinjika kwa m'mimba, ndi zina zambiri ( ¹ )( ² )( ³ ). Kuphatikiza apo, adzakutulutsani mu ketosis, ndikuwononga zakudya za ketogenic.

Keto amalola zotsekemera zina zachilengedwe Como alireza ndi chipatso wa monki, Iwo ali otsika muzakudya ndipo ali ndi mulingo wochepa wa glycemic.

Choncho ngakhale zifukwa zili zosiyana, keto ndi paleo zimalimbikitsa kupewa mbewu, nyemba, ndi shuga.

Keto ndi Paleo angagwiritsidwe ntchito pa zolinga zofanana za thanzi

Keto ndi paleo zitha kukhala zida zochepetsera zoonda, ndipo zonse zitha kugwira ntchito bwino kuposa kungochepetsa zopatsa mphamvu ( ⁴ )( ⁵ ).

Ngakhale mutha kuyamba keto kapena paleo chifukwa mukufuna kutaya mapaundi angapo, zakudya zonse ziwiri zimakhala ndi zopindulitsa zomwe zimapitirira kuposa kuchepa kwa thupi.

Keto ikhoza kuthandizira:

• kutupa ( ⁶ ).
• Type 2 shuga mellitus ( ⁷ ).
• Matenda a mtima ( ⁸ ).
• ziphuphu zakumaso ( ⁹ ).
• Khunyu ( ¹⁰ ).

Mofananamo, anthu omwe amatsatira paleo amapeza kuti amachepetsa kutupa, amathandizira kuchepetsa zizindikiro za IBS, ndipo amatha kupewa matenda a shuga ndi cholesterol yapamwamba ( ¹¹ )( ¹² ).

Kodi pali kusiyana kotani pakati pa Keto ndi Paleo?

Kusiyana kwakukulu pakati pa keto ndi paleo kumachokera ku cholinga cha zakudya zilizonse.

Cholinga cha zakudya za keto ndikulowa mu metabolic state ya ketosis, yomwe imafunika kudya kwa macro komwe kumachepetsa kwambiri chakudya. Mumapeza zabwino zambiri mukasintha kuchoka pa ma carbs kupita pamafuta.

Cholinga cha Paleo ndikubwerera ku momwe makolo anu amadyera, zomwe zimafuna kuchotsa zakudya zowonongeka ndikusintha ndi zakudya zenizeni, zonse. Chifukwa cha paleo ndi chakuti ngati mudya zakudya zonse, mudzakhala wathanzi komanso kuchepetsa thupi.

Pali zosiyana zomwe zimachokera ku njira zodyera izi.

Paleo si (nthawi zonse) chakudya chochepa cha carb

Paleo sikuti ndi chakudya chochepa cha carb.

Mukachotsa mbewu, nyemba, ndi shuga, ndiye kuti mumachepetsa kudya kwanu kwamafuta. Komabe, pa paleo, mutha kudyabe ma carbohydrate ambiri monga mbatata, dzungu, uchi, ndi zipatso.

Malingana ngati ndi chakudya chathunthu, chinachake chimene makolo anu adadya kuyambira chiyambi cha chitukuko, ndi bwino kudya paleo.

Keto, kumbali ina, amadula magwero onse a carb, kuphatikizapo "zathanzi" monga masiku, uchi, zipatso za shuga wambiri, ndi zilazi.

Keto amalola zinthu zina za mkaka

Ngakhale paleo imachotsa mkaka (makolo anu osaka-osonkhanitsa sanali kuweta ng'ombe), keto imalola mkaka wapamwamba kwambiri kwa anthu omwe angakwanitse.

Mkaka wosaphika, tchizi, batala, ghee, ndi kirimu wowawasa ndizovomerezeka zakudya za keto, bola ngati mulibe lactose osagwirizana.

Keto ndiyoletsa kwambiri (ngakhale kuti sichinthu choyipa)

Pa keto, zilibe kanthu kuti ma carbs anu achokera kuti: uchi ndi madzi a chimanga ali ndi ma carbs ambiri, ndipo pamene wina ndi wachilengedwe ndipo winayo si, muyenera kuwadula kuti akhalebe oyaka mafuta (ketosis). ).

Paleo ndi womasuka kwambiri. Amalola shuga wosayengedwa, zipatso za shuga wambiri, zilazi, ndi ma carbohydrate ena omwe zakudya za keto zimaletsa.

Anthu ena atha kupeza kuti keto ndizovuta kwambiri kutsatira chifukwa ndizovuta kwambiri pakudya kwa ma carbohydrate.

Kumbali inayi, kafukufuku wapeza kuti nthawi zina kumamatira ku keto zakudya kumakhala kopambana kuposa zakudya zina zambiri zochepetsera thupi.

Anthu ambiri omwe amavutika ndi zilakolako za carb amapeza kuti ndizosavuta kudula ma carbs kwathunthu (pa keto) kusiyana ndi kungowachepetsera (pa paleo).

Mwachitsanzo, ngati muli ndi dzino lalikulu lokoma, kumamatira kumtundu umodzi wa paleo brownies kungakhale kovuta, ngakhale atakometsedwa ndi molasses ndi madeti.

Ngati shuga amakupangitsani kudya kwambiri kapena kukupatsani zilakolako zazikulu, mutha kukhala bwino pa keto. Ngati kudula ma carbs kumakupangitsani kumva kukhala oletsa kwambiri, mungakhale bwino kupita paleo.

keto vs. Paleo: Kusankha Zakudya Zoyenera

Kusankha pakati pa zakudya za paleo kapena zakudya za ketogenic Zimatengera zolinga zanu komanso ubale wanu ndi chakudya.

Mapulani onse a zakudya amatha kukhala abwino. Aliyense ali ndi maubwino amfupi komanso anthawi yayitali omwe amapitilira kuonda ( ¹³ ).

Ngakhale zakudya zonse ziwiri zimatha kukuthandizani kuchepetsa mafuta ndikutaya mainchesi angapo, zitha kukulitsa shuga wamagazi anu ndi cholesterol, ndikuchepetsa zizindikiro zokhudzana ndi matenda osiyanasiyana.

Muzakudya zonse ziwiri, mumadula mbewu ndi zakudya zosinthidwa monga chimanga, buledi, mipiringidzo ya granola, ndi maswiti opakidwa, koma kusiyana kwakukulu ndi uku:

• Pa keto: Mudzadula ma carbs kwambiri ndikuwonjezera kudya kwanu kokwanira kuti mufikire ketosis. Muyenera kukhala okhwima kwambiri pakudya kwanu kwa carb, koma mupezanso zopindulitsa zake zakudya za ketogenic kuti simudzadya zakudya za paleo.
• Paleo: Mudzamamatira ku zakudya zenizeni, kuchotsa mkaka, ndikutha kudya ma carbs (ndi mitundu yambiri ya zakudya) kusiyana ndi zakudya za ketogenic, ngakhale kuti mudzaphonya zowonjezera zaumoyo za zakudya za ketogenic.

Mfundo yaikulu ndi yakuti paleo ndi keto zingakuthandizeni kuchepetsa thupi, kuchepetsa chiopsezo cha matenda, ndikukhala ndi moyo wautali, wathanzi.

Chakudya ndi chinthu chaumwini, ndipo zakudya zomwe zili zoyenera kwa inu zimadalira biology yanu yapadera komanso momwe mumamvera pa zakudya zilizonse.

Kodi mukufuna kuyesa keto? Zathu oyambitsa oyambitsa keto ili ndi zonse zomwe mungafune kuti muyambe lero.

Ngati mukufuna kudziwa momwe zakudya za keto zimafananizira ndi mitundu ina yazakudya, onani maupangiri awa kuti mudziwe zambiri zothandiza:

• Zakudya za Keto vs. Zakudya za Mediterranean.
• Zakudya za Keto vs. Zakudya Zamchere.
• Zakudya za Keto vs. Zakudya za Atkins.