Nazi Zomwe Kafukufuku Akunena Zokhudza Keto Pamene Akuyamwitsa

Kodi mumadziwa kuti atangobadwa ana amalowa m'chilengedwe cha ketosis?

Inde, mukuwerenga kulondola: kafukufuku akuwonetsa kuti ana obadwa kumene ali mu ketosis ndipo amakhalabe bwino, athanzi pamene akuyamwitsa ( ¹ )( ² ).

Kuphatikiza apo, kafukufuku amatsimikizira kuti mkaka wa m'mawere wochokera kwa amayi athanzi umakhala ndi mafuta 50-60%, y cholesterol mu mkaka wa m'mawere imapereka ana pafupifupi kuwirikiza kasanu ndi kasanu ndi kawiri kuchuluka kwa anthu akuluakulu omwe amadya m'zakudya zawo ( ³ ).

Ndiye ngati makanda amabadwa mwachibadwa mu ketosis ndikupindula pogwiritsa ntchito mafuta ndi ketoni pamoto, chifukwa chiyani zingakhale zovuta kuti mayi woyamwitsa azitsatira zakudya / moyo wa ketogenic?

Kodi Kafukufuku Akuti Chiyani Zokhudza Keto Akamayamwitsa?

Tsoka ilo, zolemba zasayansi zamakono zozungulira zakudya za ketogenic ndi kuyamwitsa ndizochepa kwambiri.

Kafukufuku wa 2009 adayerekeza zakudya zamafuta ochepa, zamafuta ambiri (LCHF) ndi zakudya zama carbohydrate, mafuta ochepa (HCLF) mwa amayi oyamwitsa. ⁴ ).

Komabe, tsatanetsatane wa kafukufukuyu ndi wofunikira. Choyamba, linali phunziro laling'ono kwenikweni la amayi ndi makanda awo, lopangidwa ndi anthu 7 okha. Anaphunziridwa kawiri mwachisawawa pamasiku 8, olekanitsidwa ndi sabata imodzi kapena ziwiri.

Panthaŵi ina, akaziwo anapatsidwa chakudya chimene ochita kafukufukuwo amachitcha kuti zakudya zokhala ndi mafuta ambiri, zopatsa mphamvu zochepa kwambiri. Koma zakudya izi ndizokayikitsa kwambiri kuti zingayambitse ketosis (30% carbs ndi 55% mafuta, pomwe zakudya zotsika kwambiri za carb kapena keto zimakhala zosakwana 10% zama carbs).

Nthawi ina, anali kudya zakudya zamafuta ambiri, zopatsa mafuta ochepa (60% yamphamvu kuchokera kuzakudya ndi 25% yamafuta). Phunziroli siliganizira za ubwino wa chakudya.

Zotsatira za kafukufukuyu zidawonetsa izi:

• Mosasamala kanthu za zakudya, kupanga tsiku ndi tsiku kwa mkaka wa m'mawere ndi kudya kwa tsiku ndi tsiku kwa mwana wakhanda kunakhalabe chimodzimodzi.
• Palibe zakudya zomwe zimakhudza mkaka wa lactose kapena mapuloteni; Komabe, ndende ya mkaka mafuta ndi Mkaka wamkaka umakhala wamphamvu kwambiri panthawi yazakudya zokhala ndi mafuta ambiri kuposa nthawi yazakudya zama carbohydrate.
• Kudya kwamphamvu kwa makanda (kcal / tsiku) kunali kokulirapo panthawi yazakudya zokhala ndi mafuta ambiri kuposa pazakudya zama carbohydrate.
• Kuyerekeza kwa ndalama zogwiritsira ntchito mphamvu za amayi ndi kuchuluka kwa mphamvu zomwe amayi amawononga komanso mphamvu zamkaka zinali zambiri panthawi yazakudya zokhala ndi mafuta ambiri kusiyana ndi nthawi yazakudya zama carbohydrate.

Malingana ndi zotsatirazi, ochita kafukufuku anapeza kuti amayi oyamwitsa amatha kutaya thupi kwambiri pamene akudya zakudya zopatsa mafuta kwambiri kusiyana ndi kudya zakudya zamtundu wambiri popanda kusokoneza mkaka wa mkaka komanso kuperekabe ana awo zakudya ndi mkaka.

Kafukufuku wina wa 2016 adasanthula umboni wa momwe zakudya za amayi zimakhudzira kapangidwe ka mkaka wa m'mawere ndipo adatsimikiza kuti:

Zomwe zilipo pamutuwu ndizochepa komanso zosiyanasiyana. Umboni wambiri womwe ukugwiritsidwa ntchito pano pazachipatala kuti upangire malingaliro amangokhala pamaphunziro omwe amangonena za mayanjano osalunjika " ( ⁵ ).

Malingana ndi chidziwitso ichi, palibe chifukwa chomwe mayi woyamwitsa sangathe kutsatira zakudya za ketogenic ndi moyo wake.

Ngakhale pali malipoti ena ongoyerekeza kuti amayi ena adachepetsa kupanga mkaka pambuyo pa keto, izi zimachitika makamaka chifukwa cha zinthu monga. kuchepa madzi m'thupi, kusowa kwa zopatsa mphamvu zokwanira zopatsa mphamvu kapena zakudya zomanga thupi, ndi kusoŵeka kothekera kwa masinthidwe m’zochitika za kuletsa msanga kwa chakudya cham’thupi.

Malangizo Othandizira Kuyamwitsa Bwino Pamene Mukudya Zakudya za Ketogenic

Kuyamwitsa mwana wanu ndikofunikira, ndipo amayi ambiri safuna kuchita chilichonse chomwe chingaike pachiwopsezo chanu. Tawona kale kuti mutha kutsatira moyo wa keto mukamayamwitsa (ndipo atha kukuthandizani kuti muchepetse kulemera komwe mumapeza pa nthawi yapakati), koma muyenera kuchita bwino. Umu ndi momwe.

# 1: yambani keto molawirira

Mukangoyamba kudya zakudya za ketogenic, thupi lanu liyenera kudutsa nthawi yosinthika, ndipo mukhoza mukumva ngati zizindikiro za chimfineIzi zimatchedwa "chimfineNdipo ngati simunakumanepo nazo, mungaganize kuti chinachake sichikuyenda bwino.

Simukufuna kuti mudutse nthawi yosinthayi nthawi mukuyesera kuphunzira luso lakuyamwitsa, kotero ngati simukuyamwitsa, musadikire mpaka mutakhala ndi pakati kapena mukuyamwitsa - yambani keto tsopano kuti thupi lanu likhale ndi nthawi yophunzira momwe mungagwiritsire ntchito bwino mafuta ndi ketoni. ngati mafuta.

Kuphatikiza apo, zakudya za keto zawonetsedwa nthawi zambiri kuti ziwonjezere mwayi wokhala ndi pakati ndikuthandizira kukhala ndi moyo wathanzi.

#2: pewani kutaya madzi m'thupi

Chimodzi mwa zifukwa zazikulu za kuchepa kwa mkaka ndi kusamwa madzi okwanira tsiku lonse.

Kumwa madzi ambiri ndikofunikira kwambiri kuti pakhale mkaka wokwanira kwa mayi woyamwitsa, makamaka omwe ali ndi keto chifukwa chakuchulukira kwamadzi am'madzi kuti adye pang'ono.

Thupi lanu limagwiritsa ntchito madzi owonjezera kupanga mkaka wa m'mawere ndi kuchira ku ntchito yopweteka kwambiri. Phatikizani izo ndi hydration zofunika kuti electrolytes wanu moyenera pa zakudya ketogenic ndipo mudzapeza kuti muyenera kumwa madzi ambiri kuposa inu munaganiza mukufunikira; ndithudi kuposa kale munakhala ndi mwana wanu.

# 3: osayiwala zakudya zanu ndi ma electrolyte

Kupeza mavitamini ndi mchere wokwanira ndikofunikira kwambiri kuti mupewe zotsatira zoyipa, monga kupweteka mutu, kuchepa mphamvu, kapena kupepuka mutu.

Onani Nkhani iyi kuti muwone mozama mavitamini osiyanasiyana ndi mchere wofunikira kuti mupange zakudya za ketogenic zokonzedwa bwino.

# 4: pezani zopatsa mphamvu zokwanira, makamaka mafuta apamwamba kwambiri

Ndikofunika kuonetsetsa kuti muli ndi mphamvu zokwanira tsiku lonse kwa inu ndi mwana wanu.

Kudya unyinji wokwanira wa ma calories ndi mafuta abwino okwanira kudzakhala chinsinsi china chopanga mkaka wochuluka wa thanzi ndi kudyetsa inu ndi mwana wanu. Funso Nkhani iyi kuti mupeze mndandanda wamafuta apamwamba kwambiri kuti muphatikizidwe muzakudya zanu.

# 5: pezani fiber ndi masamba okwanira

Kupeza masamba okwanira ndi ulusi ndizofunikira kwambiri pa thanzi lanu komanso thanzi / kukula kwa mwana wanu.

Onetsetsani kudya masamba ambiri kuonetsetsa kudya mokwanira kwa phytochemicals ndi antioxidants.

Ngati mulibe nthawi yokonzekera veggies (chifukwa kusamalira mwana kumatenga nthawi yaitali moona mtima!) Gwiritsani ntchito zowonjezera zowonjezera kuti mudyetse nokha.

# 6: yesani zakudya zochepa zama carb m'malo motsatira keto

Ngati muli ndi vuto lopanga mkaka wokwanira, yesani kuyamba ndi 50-75 magalamu a chakudya patsiku ndikuchepetsa pang'onopang'ono chakudya chamafuta tsiku lililonse (kunena 5-10 magalamu) ndikusunga momwe zimakhudzira mkaka wanu.

Onetsetsani kuti mumapeza chakudya chanu kuchokera kuzinthu zathanzi, monga masamba ambiri, mtedza, mbewu, ndi zipatso.

Pewani mkate, pasitala, ndi zakudya zina zopatsa thanzi.

# 7: Tsatani Chakudya Chanu / Chakumwa Ndi Kupanga Mkaka Tsiku Ndi Tsiku

Gwiritsani ntchito ngati MyFitnessPal o MyMacros + kutsatira zakudya ndi zakumwa zomwe mukudya; Izi zidzakupangitsani kukhala kosavuta kuti muzitsatira ma calories ndi mafuta omwe mumadya poyerekezera ndi kuchuluka kwa mkaka womwe mukupanga tsiku lililonse kuti muthe kusintha moyenera.

Mukhozanso kuyesa kusunga mkaka wanu wa tsiku ndi tsiku. Pali njira zingapo zochitira izi.

Njira imodzi ndiyo kuyamwitsa ndi kudyetsa mwana wanu mkaka wa m'mawere kwa masiku angapo. Mutha kugwiritsa ntchito pulogalamu ngati BabyConnect kuti muzitsatira zomwe mwapanga.

Komabe, kumbukirani kuti makanda amatulutsa mkaka wochuluka kuposa mpope, ndipo ubwino wa mpope wanu wa m'mawere umakhudzanso kupanga kwanu. Komanso dziwani kuti amayi ambiri amapewa jakisoni wokhwima chifukwa amatha kupangitsa kuti mkaka ukhale wochepa. Koma mayi ndi mwana aliyense ndi wosiyana.

Njira ina yodziwira kuchuluka kwa mkaka womwe mukupanga ndikuyika mwana wanu pa sikelo ya khanda nthawi iliyonse isanamudye komanso mukamaliza ndikuwona kusiyana kwake.

Monga momwe zilili ndi zakudya zilizonse, ngakhale zakudya za ketogenic, palibe "kukula kumodzi kumagwirizana ndi zonse". Ngati mumvera thupi lanu ndikutsatira malangizo omwe ali pamwambawa, mudzakhala bwino paulendo wanu wopita ku ulendo wathanzi komanso wokwanira woyamwitsa.