Ngati mukudya zakudya zochepa zama carb kapena mukuganizira za moyo wa keto, ndiye kuti mungakhale mukuganiza zamafuta azakudya. Mwinanso mungadabwe ngati pali zakudya zopatsa thanzi zomwe zili ndi mafuta.
Ndi chifukwa mafuta akhala ziwanda kwa zaka zambiri. Lingaliro lachikale lakuti zakudya zopatsa mafuta kwambiri zimagwirizanitsidwa ndi mlingo wa kolesterolo m’mwazi, matenda a shuga a mtundu wa 2, kuthamanga kwa magazi, ndi chiwopsezo chowonjezereka cha matenda a mtima chinapangitsa anthu kukangana ndi zakudya zopanda mafuta ambiri.
Koma m'zaka zaposachedwa, zadziwika zatsopano zokhudzana ndi gawo lofunikira lamafuta pazakudya zabwino. Monga momwe sayansi yaphunzirira, zakudya zathanzi zokhala ndi mafuta zimatha kukhala ndi zotsatira zabwino pa thanzi lanu lonse. Zonse zimatengera mtundu wamafuta omwe mumaphatikiza muzakudya zanu zanthawi zonse.
Zakudya zamafuta athanzi zimachokera ku nsomba zamafuta (monga mackerel ndi sardines) kupita ku nyama yofiira yoweta udzu komanso ghee chakudya udzu. Zakudya izi ndi magwero abwino kwambiri amafuta ndipo ndizosiyana kotheratu ndi zakudya zapamatumba zodzaza ndi mafuta a trans ndi shuga.
Mafuta abwino amathandizira kuchepetsa shuga m'magazi, kupewa matenda amtima, komanso kuchepetsa thupi.
Kaya muli ndi ketosis kapena mukungofuna kudya ma carbs ochepa komanso mafuta athanzi, nkhaniyi ndi yanu. Werengani kuti mudziwe kusiyana pakati pa mafuta a saturated, monounsaturated, ndi polyunsaturated, komanso zakudya zamafuta ambiri zomwe muyenera kudya.
M'ndandanda wazopezekamo
Kodi mafuta okhuta ndi chiyani?
Mafuta a saturated amakhala olimba potentha kutentha ndipo nthawi zambiri amachokera ku nyama. Mafutawa amachokera ku zakudya monga steak, nyama yankhumba, nkhuku, ndi mazira.
Poyamba panali lingaliro lofala, lolengezedwa ndi American Heart Association, kuti mafuta odzaza mafuta amayambitsa cholesterol yambiri, mitsempha yotsekeka, kudwala kwa mtima, ndi matenda ena ambiri.
Komabe, kafukufuku waposachedwapa watsutsa zonenazi, kusonyeza kuti palibe kugwirizana kwakukulu pakati pa mafuta odzaza ndi chiopsezo cha matenda. mtima.
M'malo mwake, pali maubwino ambiri kuphatikiza mafuta abwinobwino muzakudya zanu. Mafuta okhutitsidwa amatha kusintha kuchuluka kwa HDL ndi LDL cholesterol, kukhalabe ndi mphamvu ya mafupa, kuchepetsa kutupa, ndikuthandizira kupanga mahomoni ofunikira ( 1 )( 2 )( 3 ) ( 4 ).
Magwero abwino odzaza mafuta
Mafuta okhuta kale ankaganiziridwa kuti amayambitsa matenda a mtima, koma kafukufuku waposachedwapa watsutsa nthano imeneyi. Zina mwazakudya zopatsa thanzi zomwe mungadye pa keto zimapangidwa ndi mafuta odzaza, kuphatikizapo nyama yodyetsedwa ndi udzu, mafuta a kokonati, ndi mafuta a MCT.
Mafuta a MCT
Ma Triglycerides unyolo wapakatikati (MCT) Amapezeka makamaka mu mafuta a kokonati (komanso pang'ono mu batala ndi mafuta a kanjedza), koma amathanso kutengedwa mu mawonekedwe owonjezera.
- Wonjezerani MA KETONI: Gwero loyera kwambiri la C8 MCT. C8 MCT ndiye MCT yokhayo yomwe imachulukitsa bwino ma ketoni amagazi.
- KUGWIRITSA NTCHITO MOsavuta: Ndemanga zamakasitomala zikuwonetsa kuti ndi anthu ochepa omwe amamva kupweteka m'mimba komwe kumawonedwa ndi mafuta otsika a MCT. Kusadya bwino m'mimba, chimbudzi ...
- NON-GMO, PALEO & VEGAN SAFE: Mafuta achilengedwe a C8 MCT awa ndiwoyenera kudyedwa m'zakudya zonse ndipo sakhala ndi allergenic. Ndiwopanda tirigu, mkaka, mazira, mtedza ndi ...
- ENERGY YOYERA YA KETONE: Imachulukitsa mphamvu popatsa thupi gwero lachilengedwe lamafuta a ketone. Izi ndi mphamvu zoyera. Simawonjezera glucose m'magazi ndipo imayankha kwambiri ...
- ZOsavuta PA CHAKUDYA CHILICHONSE: C8 MCT Mafutawa alibe fungo, alibe kukoma ndipo amatha kusinthidwa m'malo mwa mafuta achikhalidwe. Zosavuta kusakaniza kukhala ma protein shakes, khofi woletsa zipolopolo, kapena ...
- [ MCT OIL POWDER ] Zakudya zowonjezera za ufa wa vegan, zochokera ku Medium Chain Triglyceride Oil (MCT), zochokera ku Mafuta a Coconut ndi microencapsulated with gum arabic.
- [VEGAN SUITABLE MCT] Zogulitsa zomwe zitha kutengedwa ndi omwe amatsatira Zakudya Zamasamba kapena Zamasamba. Palibe Ma Allergen ngati Mkaka, Palibe Shuga!
- [ MICROENCAPSULATED MCT ] Tapanga mafuta athu a kokonati apamwamba a MCT pogwiritsa ntchito chingamu arabic, ulusi wazakudya wotengedwa ku utomoni wachilengedwe wa mthethe No...
- [ PALIBE PALM OIL ] Mafuta ambiri a MCT omwe amapezeka amachokera ku mgwalangwa, chipatso chokhala ndi MCTs koma chokhala ndi palmitic acid Mafuta athu a MCT amachokera ku...
- [ KUPANGA KU SPAIN ] Wopangidwa mu labotale yotsimikizika ya IFS. Popanda GMO (Zamoyo Zosinthidwa Mwachibadwa). Njira zabwino zopangira (GMP). Palibe Gluten, Nsomba, ...
Mafuta a MCT amagayidwa mosavuta ndi thupi lanu, pamene amalowa m'chiwindi kuti agwiritsidwe ntchito nthawi yomweyo ngati mphamvu, ndikupangitsa kuti thupi lanu likhale gwero lamafuta omwe mumakonda. mu mawonekedwe a ketosis. Ma MCT amathandizanso kwambiri pakutaya mafuta komanso kuchita masewera olimbitsa thupi.
Mafuta a kokonati
Zikafika pazakudya zathanzi ndi mafuta kapena zakudya zofananira za keto, mafuta a kokonati ndi ovuta kumenya.
Mafuta a kokonati, kuphatikizapo ufa wa kokonati, mafuta a kokonati, coconut flakes, ndi batala wa kokonati, ndi magwero abwino kwambiri a mafuta odzaza. Ndiwolowa m'malo mwa mkaka kwa omwe ali ndi vuto la lactose kapena omwe akutsatira a Zakudya za vegan keto.
30 g / 1 ounce ufa wa kokonati uli ndi pafupifupi 120 calories, 10 magalamu a fiber, 6 magalamu a net carbs ndi 4 gm mapuloteni. Kokonati imakhalanso ndi mavitamini komanso mchere zofunika, kuphatikizapo manganese, calcium, selenium, phosphorous ndi potaziyamu.
Batala wodyetsedwa ndi udzu
Batala wodyetsedwa udzu Ndi imodzi mwamafuta ophikira a keto otchuka kwambiri chifukwa cha mawonekedwe ake opatsa thanzi. Sizidzangopangitsa kuti mbale zanu zikhale zokoma kwambiri, komanso zimapatsanso omega-3 fatty acids ndi CLA (Conjugated Linoleic Acid) ( 5 ).
Batala wodyetsedwa ndi udzu ndi gwero lalikulu la butyrate, lomwe limatchedwanso butyric acid. Butyrate ndi mankhwala omwe ali ndi ubwino wambiri wathanzi. Ndiwo mphamvu yopangira ma cell am'matumbo, ndipo imatha kuthandizira thanzi lamatumbo, kupewa khansa, komanso kukulitsa chidwi cha insulin ( 6 )( 7 )( 8 )( 9 ).
Nyama yodyetsedwa ndi udzu
Ngakhale ng'ombe zodyetsedwa zimadya chimanga ndi soya, ng'ombe zodyetsedwa ndi udzu zimakhala moyo wawo wonse pakudya udzu ndi forage.
Kudyetsedwa nyama udzu imakhala ndi ma calories ochepa, omega-3 fatty acids ambiri, komanso conjugated linoleic acid (CLA) kuposa nyama yang'ombe yodyetsedwa ndi tirigu. CLA imadziwika chifukwa cha zopindulitsa zake popewa komanso kuchiza matenda osiyanasiyana monga kunenepa kwambiri, matenda ashuga ndi khansa.
Mafuta osatha: MUFAs ndi PUFAs
Mafuta a unsaturated ndi amadzimadzi pa kutentha kwa chipinda ndipo amagwera m'magulu awiri: monounsaturated fatty acids (MUFA) ndi polyunsaturated fatty acids (PUFA). Mafuta a monounsaturated mafuta acids amakhala ndi chomangira chimodzi, chomwe chimawapangitsa kukhala madzi kutentha kwa firiji, pomwe mafuta a polyunsaturated amakhala ndi zomangira zingapo pamapangidwe awo.
Zathanzi za MUFA
Mosiyana ndi mafuta odzaza, ma monounsaturated fatty acids (MUFAs) akhala akuvomerezedwa kukhala athanzi kwa zaka zambiri. Kafukufuku wambiri wawagwirizanitsa ndi milingo yabwino ya HDL (cholesterol yabwino), kukana insulini yabwino, kuchepa kwamafuta am'mimba, komanso chiwopsezo chochepa cha matenda. mtima.
Mafuta Owonjezera a Azitona
Chofunikira kwambiri pazakudya za ku Mediterranean, mafuta a azitona ndi chakudya chathanzi chodzaza ndi mafuta abwino kwa inu a monounsaturated. Mulinso vitamini E ndi vitamini K, ma antioxidants awiri amphamvu omwe angakuthandizeni kukutetezani ku nkhawa za okosijeni komanso ma free radicals ( 10 )( 11 ).
Kafukufuku wina adapeza kuti kudya mafuta opatsa thanzi kungathandize kuchepetsa matenda amtima komanso khansa ya prostate ndi colon. 12 ).
Kuti musunge zopindulitsa zonse za mafuta a azitona, kugwiritsa ntchito yaiwisi ngati kuvala saladi ndiyo njira yabwino kwambiri. Kuphika unsaturated mafuta kumabweretsa makutidwe ndi okosijeni ndi kutaya zofunika zakudya ndi katundu.
Avocados ndi mafuta a avocado
Pali chifukwa chake anthu omwe amadya athanzi amakonda mapeyala - amasinthasintha modabwitsa komanso ndi chimodzi mwazakudya zopatsa thanzi kwambiri..
Mapeyala ndi okhawo zipatso zomwe mungasangalale nazo zambiri pazakudya za ketogenic. Ndiwodzaza ndi ulusi wa m’zakudya, potaziyamu, magnesium, ndi mavitamini A, C, E, K, ndi B. M’kafukufuku wina, mapeyala asonyezedwa kuti amathandizira ku thanzi la mtima, kuchepetsa thupi, ndiponso kuchepetsa thupi. kukalamba wathanzi.
Mafuta a avocado ndi amodzi mwazinthu zochepa zachilengedwe zomwe zimapezeka mu beta-sitosterol, phytosterol yomwe yawonetsedwa kuti imalepheretsa kugawanika kwamafuta. maselo a khansa.
Maamondi
Zakudya za amondi, monga ufa wa amondi, ndizofala m'maphikidwe a keto. Nthawi zambiri amagwiritsidwa ntchito m'malo mwa ufa wa tirigu.
Chikho chimodzi cha amondi chili ndi 24% ya mtengo wanu watsiku ndi tsiku wachitsulo, chimodzi mwazosowa zodziwika bwino za zakudya masiku ano. Chifukwa cha kuchuluka kwa fiber ndi mafuta athanzi, amondi amakhulupirira kuti amathandizira thanzi la mtima komanso amachepetsa chiopsezo cha matenda a shuga. Zimathandizanso kuchepetsa kutupa komanso kupsinjika kwa okosijeni ( 13 ).
Kuti muwerenge zambiri za mtedza ngati makoswe y mtedza wa macadamia ndi gawo lake muzakudya za ketogenic, werengani izi kalozera wathunthu wa mtedza.
Magwero abwino a PUFA
Monga ma MUFA, ma PUFA ndi madzi otentha kutentha. Ali ndi omega-3 ndi omega-6 mafuta acids ofunikira, omwe amakhala ndi phindu akagwiritsidwa ntchito moyenera. Muyenera kudya chiŵerengero cha 1: 1 cha omega-3 mpaka omega-6 mafuta acids, koma mwatsoka zakudya zambiri zakumadzulo zimadya nthawi 10 kuchuluka kwa omega-6 mpaka omega-3. Kulinganiza koyenera kungachepetse chiopsezo cha matenda a mtima, sitiroko, ndi matenda ena okhudzana ndi kutupa, komanso kumathandizira thanzi laubongo.
Flaxseed ndi mafuta a linseed
Mitundu iwiri imapanga flaxseed kukhala yapadera: ALA ndi lignans. ALA ndi mafuta ochepa ofunikira, omwe akuti amapindulitsa pamikhalidwe yosiyanasiyana yaumoyo, kuphatikiza matenda amtima, matenda oopsa, atherosclerosis, shuga, khansa, nyamakazi, osteoporosis, ndi matenda a autoimmune, komanso minyewa ( 14 )( 15 ).
Flaxseed ili ndi ma lignans ambiri (antioxidant) kuposa mbewu ina iliyonse padziko lapansi. Ma Lignans awonetsedwa kuti amachepetsa kukula kwa zotupa za khansa, makamaka za m'mawere, endometrium, ndi prostate ( 16 ).
Mbewu za Chia
Mbeu za Chia zitha kukhala chimodzi mwazakudya zotentha kwambiri zamafuta pakali pano. Ndiwowonjezera pa keto m'mawa smoothie komanso gwero labwino la omega-3 fatty acids wathanzi ( 17 ).
Malinga ndi malangizo a kadyedwe, ounce imodzi imakhala ndi 30% ya magnesium yanu ya tsiku ndi tsiku ndi 18% ya calcium yanu ya tsiku ndi tsiku. Kuphatikiza apo, ngakhale ali ndi magalamu 12 a carbs, kuchuluka kwawo kwa ulusi kumasiya njere zazing'onozi ndi gramu imodzi yokha ya net carbs.
Nsomba zamafuta ndi omega-3 fatty acids
Nsomba zonenepa ngati salimoni ndi amodzi mwa magwero abwino kwambiri a omega-3 fatty acids ndipo mwina ndi zakudya zodziwika bwino zamafuta athanzi zomwe mungadye..
Nsomba zili ndi mitundu iwiri ya omega-3 fatty acids: eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA). Izi zimadziwika kuti zimathandizira kukula kwa ubongo ndi ntchito ( 18 ).
Mafuta a nsomba ndi mafuta a krill ndi njira yabwino ngati simukudya nsomba nthawi zonse.
Mafuta a Krill ili ndi zakudya zowonjezera monga phospholipids, zomwe zimathandiza kuti maselo azikhala ndi thanzi labwino komanso kukhulupirika, komanso astaxanthin, antioxidant wamphamvu yomwe imalimbikitsa thanzi laubongo.
Kupewa mafuta osayenera
Mafuta a hydrogenated pang'ono ndi mafuta a hydrogenated, omwe amadziwikanso kuti trans mafuta, adapangidwa kumayambiriro kwa zaka za m'ma 1900 monga njira yopangira mafuta osatha kukhala okhazikika komanso olimba kutentha.
Mafuta a hydrogenated komanso pang'ono hydrogenated
Mafuta a hydrogenated komanso pang'ono a hydrogenated amapezeka muzinthu zopangidwa monga makeke, crackers, margarine, ndi chakudya chofulumira.
Mafuta opangidwa ndi mafuta osinthidwa ndi oipa kwambiri pa thanzi lanu chifukwa amalimbikitsa kutupa ndipo amatha kuonjezera chiopsezo cha matenda monga matenda a mtima ndi khansa. Ndi "mafuta oipaAmachepetsanso cholesterol yabwino (HDL) pomwe amakulitsa cholesterol yoyipa (LDL).
Pali mafuta ena omwe amapezeka mwachilengedwe. Izi zingapezeke mu nyama zodyetsedwa ndi udzu ndi zachilengedwe, zamkaka zokhala ndi mafuta ambiri monga yogurt yachi Greek, mkaka wonse, cheddar tchizi, ndi batala, koma sizili zofanana ndi zowononga mafuta opangidwa ndi trans.
Mafuta opangidwa ndi kutentha
Mbeu zambiri zotengedwa ndi mafuta a masamba zimakhala ndi omega-6s, zomwe zimatha kulimbikitsa kutupa kosatha. Amapangidwa kuchokera ku mbewu za GMO ndipo amaphatikiza mafuta a chimanga, mafuta a mtedza, mafuta a canola, mafuta amphesa, ndi mafuta a soya.
Zakudya zathanzi zokhala ndi mafuta pa Keto
Zakudya zathanzi zokhala ndi mafuta ndizofunikiradi pazakudya zopatsa thanzi ndipo zimatha kupita kutali paulendo wanu wa ketogenic. Sankhani mafuta abwino monga mafuta okhuta, MUFA ndi PUFA posankha chiyani kudya chakudya ndikofunikira kuti muwonetsetse kuti mukupeza mafuta oyenera a thupi lanu.
Sankhani mafuta amtundu wapamwamba kwambiri wa nyama ndi mafuta osagwiritsidwa ntchito omwe sakonzedwa, ndikuwonjezeranso magwero abwino a omega-3s. Pewani mafuta opangidwa ndi trans, otsika kwambiri, kapena mafuta otentha a polyunsaturated.
Pali njira zambiri zopangira zakudya zathanzi zokhala ndi mafuta muzakudya zanu. Onjezani magawo a avocado ngati mbali ya mbale yanu yayikulu, kapena kuthira mafuta owonjezera a azitona pazakudya zanu za keto.