keto vs. Paleo: Ketosis iri nani pane kudya paleo?

Kana zvasvika pakuderedza uremu, kune zvakawanda zvakasiyana zvekudya zvinogona kukubatsira iwe kuzadzisa zvinangwa zvako.

Zviviri zvezvinonyanya kufarirwa sarudzo ndeye keto vs. paleo. Zvose zviri zviviri zvinogona kushanda zvakanaka pakuderedza uremu uye hutano hwose. Asi ndeipi yakakunakira iwe?

Chikafu che ketogenic uye chikafu che paleo chine kuzvipira kunotevera, uye vanhu vanoona kubudirira nekudya zvese. Zvinogona kunetsa kuziva kuti ndeipi yekusarudza.

Nepo keto uye paleo vane zvimwe zvakafanana, ivo vanewo misiyano mikuru.

Verenga kuti udzidze mutsauko pakati pe keto vs. paleo, kupindirana pakati pezviviri, uye zvinangwa zvechikafu chega chega, saka unogona kusarudza izvo zvinonyatsoenderana nechinangwa chako chehupenyu hune hutano, hunofadza.

Chii chinonzi ketogenic diet?

Keto yakaderera carb, kudya kwemafuta akawanda. Chinangwa chikuru chekudya kwe keto ndechekupinda mu metabolic state inozivikanwa se ketosis, uko muviri wako unopisa mafuta (panzvimbo yemacarbohydrates) kuti uwane simba.

Kana zvokudya zvako zvine makabhohaidhiretsi neshuga zvakawandisa, muviri wako unochinja makabhohaidhiretsi kuva shuga, iyo inobva yashandisa semanyuko awo makuru esimba.

Pa keto, unocheka macarbohydrates kubva pakudya kwako, uchivimba nemafuta nemapuroteni. Paunocheka carbs, muviri wako unotanga kushandisa mafuta sechinhu chikuru chehuni. Pisa kuburikidza nemafuta ekudya uye yako yakachengetwa mafuta emuviri kugadzira ketoni, mapaketi madiki esimba rinopisa rinopisa rinopisa maseru ako.

Paunenge uchipisa mafuta senge sosi yako huru yehuni, iwe uri mu ketosis. Ketosis inouya nemamwe mabhenefiti akasarudzika ausingazowane pane mamwe madhiri. Verenga zvakawanda nezve mabhenefiti e ketosis pazasi.

Kudya kwe keto kunoisa simbiso huru pakudzora kudya kwako kwecarbohydrates uchiwedzera kudya kwako kwemafuta ane hutano uye, mune dzimwe nguva, mapuroteni ako ekudya zvakare.

Izvi zvinonyanya kuitwa nekuverenga macros uye kutarisa kune yakazara-mafuta chikafu, miriwo isina-starchy uye mapuroteni akanaka.

keto kudya macronutrients

Kune matatu macronutrients: mafuta, makhahydrates, uye mapuroteni.

Pakudya kwe ketogenic, kuparara kwako kwe macronutrient kuchaita seizvi:

• Kudya 0.8-1 giramu yeprotein paundi yehuremu hwakaonda.
• Deredza macarbohydrates ako kusvika 20-50 gramu pazuva.
• Macalorie akasara anofanira kunge ari muchimiro chemafuta.

Sezvauri kuona, iwe unodya mashoma macarbohydrates pane ketogenic kudya. Iyo yakawanda yakawanda yemakoriyori ako anobva kumafuta uye mapuroteni.

Zvakanakisisa Keto Zvokudya Kubatanidza

• Mazhinji ane hutano akazara uye monounsaturated mafuta (akadai sekokonati mafuta uye yakakwira-mafuta anodyisa bota kana ghee).
• Nyama (zvichida yakadyiswa uswa uye yakakora yakatemwa).
• Hove dzine mafuta.
• Egg yolks (zvichida mafuro-akasimudzwa).
• Miriwo isina-starchy, yakaderera-carb.
• Nzungu dzakakora semacadamia nzungu kana maarumondi.
• Dairy rose (zvichida mbishi).
• Avocado uye mashoma mashoma emabheri.

Chii chinonzi paleo diet?

Paleo diet, inozivikanwawo se caveman diet, inowana zita rayo kubva pashoko rokuti "Paleolithic." Zvinobva pane pfungwa yekuti, kuitira hutano hwakakwana, iwe unofanirwa kudya izvo madzitateguru ako emubako epa Paleolithic era aidya.

Vateveri vePaleo vanotenda kuti kugadzirwa kwechikafu kwemazuva ano uye maitiro ekurima ari kugadzira zvinokuvadza zvehutano hwako uye kuti uri nani kuti udzokere kunzira yekare yekudya.

Kusiyana nekudya kwe ketogenic, Paleo haatarise macros. Kunyanya, idya zvakawanda zvakakwana, zvokudya zvisina kugadziriswa. Izvi zvinogona kureva kunyanya mayam, kana zvinogona kureva steak yakawanda. Mumwe wavo ndiPaleo.

The best paleo foods kusanganisa

• Nyama (zvichida yakadyiswa uswa).
• Hove dzemusango.
• Huku - huku, hen, turkey, madhadha.
• Mazai asina keji.
• Muriwo.
• Mafuta echisikigo akadai sekokonati mafuta, mafuta omuorivhi, uye mafuta ekotapeya.
• Tubers senge mayam uye mayam (shoma).
• Nzungu (shoma).
• Mimwe michero (kunyanya mabheri nemakotapeya).

Chii chinonzi Keto naPaleo chakafanana?

Pane huwandu hwakakwana hwekupindirana pakati pe keto ne paleo, izvo dzimwe nguva zvinotungamira mukuvhiringidzika. Hezvino izvo keto uye paleo zvakafanana:

Zvose zvinotarisa pahutano hwekudya

Mune zvose keto uye paleo, hutano hwezvokudya hunokosha. Madyiro ese ari maviri anokurudzira vateveri kuti vadye chikafu chemhando yepamusoro chavanogona, uye nguva dzose sarudza chikafu chine hutano.

Izvi zvinosanganisira kutenga:

• Organic products.
• Nzungu mbishi nemhodzi.
• Nyama yakadyiswa nouswa.
• Zvokudya zvemugungwa zvakabatwa musango.

Keto ne paleo zvinokurudzira vanhu kuti vasarudze mafuta ane hutano pakubika, semafuta anodyiswa uswa, kokonati mafuta, olive oiri, uye mafuta ekotapeya, asi vachicheka mafuta anokuvadza senge. mafuta ezviyo and the canola oiri.

Kana iwe ukadya zvigadzirwa zvemukaka, zvinofanirwa kunge zviri zvemhando yepamusoro, organic, uye uswa-kudyiswa pose pazvinogoneka.

Zvose zvinobvisa zviyo, nyemba uye shuga

Mune zvose paleo uye keto, iwe uchabvisa zviyo, nyemba uye shuga. Zvikonzero zvekuita kudaro, zvisinei, zvakasiyana zvachose kune imwe neimwe yekudya.

Chikafu che paleo hachisanganisi zviyo kana maruva nokuti hazvina kubatanidzwa mukudya kwekutanga kwevanhu. Miitiro yekurima, kusanganisira kurima zvirimwa uye kupfuyiwa kwemhuka, hazvina kutanga kusvika makore angangoita 10.000 XNUMX apfuura, yaive mushure menguva yevavhimi-vatengi vepaleolithic.

Legumes inewo makomisheni anonzi "antinutrients," anosanganisira lectins uye phytates, izvo zvinogona kukanganisa kugaya mune vamwe vanhu. Vakawanda paleo dieters vanokurudzira kuvadzivisa nekuda kwechikonzero ichi.

Paleo dieters inodzivirirawo shuga yakanatswa (yakadai seshuga chena uye shuga yakasvibirira) nokuti chikafu chinogadzirwa. Zvisinei, paleo inobvumira zvinotapira zvechisikigo seuchi, molasses, uye maple syrup.

Keto inobvisa zvokudya zvose zvitatu (zviyo, nyemba, uye shuga) nokuda kwezvikonzero zviviri zviri nyore: zvose zvine macarbohydrates akawanda, uye kuadya kakawanda kunogona kutungamirira kumatambudziko ehutano.

Kudya zviyo, nyemba, uye shuga zvinogona kukurudzira kuzvimba, shuga yeropa spikes, insulin kuramba, gastrointestinal kusagadzikana, nezvimwe ( ¹ )( ² )( ³ ) Uyezve, ivo vanokudzinga mu ketosis, kuparadza chikafu che ketogenic.

Keto inobvumira zvimwe zvinotapira zvechisikigo Chemhondoro stevia uye muchero we monk, Izvo zvakaderera mumakhahydrates uye ane yakaderera glycemic level.

Saka kunyange zvikonzero zvakasiyana, zvose keto uye paleo zvinokurudzira kudzivisa zviyo, nyemba, uye shuga.

Keto uye Paleo inogona kushandiswa kune zvinangwa zvehutano zvakafanana

Ose keto uye paleo anogona kuve anobudirira uremu maturusi, uye ese ari maviri anogona kushanda zvirinani pane kungorambidza macalorie ( ⁴ )( ⁵ ).

Nepo iwe unogona kutanga keto kana paleo nekuti iwe unoda kurasikirwa nemapaundi mashoma, zvese zvekudya zvine mabhenefiti anoenda kunze kwekureruka uremu.

Keto inogona kubatsira kubata:

• kuzvimba ( ⁶ ).
• Type 2 chirwere cheshuga ( ⁷ ).
• Chirwere chemoyo ( ⁸ ).
• mburwa ( ⁹ ).
• Epilepsy ( ¹⁰ ).

Saizvozvowo, vanhu vanotevera paleo vanoona kuti inoderedza kuzvimba, inobatsira kuderedza zviratidzo zveBS, uye inogona kudzivirira chirwere cheshuga uye high cholesterol. ¹¹ )( ¹² ).

Ndeupi musiyano uripo pakati peKeto naPaleo?

Misiyano mikuru pakati pe keto ne paleo inobva kune chinangwa chekudya kwega kwega.

Chinangwa chekudya kweketo ndechekupinda mune yemetabolism mamiriro e ketosis, iyo inoda imwe macro kudya iyo inomisa zvakanyanya makhahydrates. Iwe unokohwa zvakanyanya mabhenefiti kana iwe uchichinja kubva mukumhanya pamacarbs kuenda kumhanyisa pamafuta.

Chinangwa chaPaleo ndechekudzokera kune madyiro amadzitateguru ako, izvo zvinoda kubvisa chikafu chakagadzirwa uye kuchitsiva nechaiyo, chikafu chose. Chikonzero che paleo ndechokuti kana iwe ukadya zvokudya zvakakwana, unenge uine hutano uye uremerwe uremu.

Pane mimwe misiyano inobva kune idzi nzira dzekudya.

Paleo haisi (nguva dzose) kudya kwakaderera-carb

Paleo haisi iyo yakaderera carb kudya.

Paunobvisa zviyo, nyemba, uye shuga, unogona kuderedza kudya kwako kwecarbohydrate. Nekudaro, papaleo, iwe unogona kuramba uchidya huwandu hwakawanda hwemakhahydrates muchimiro chembatatisi, nhanga, uchi, uye michero.

Chero bedzi chiri chikafu chakazara, chimwe chinhu chakadyiwa nemadzitateguru ako kubva pakutanga kwebudiriro, zvakanaka chose kudya paleo.

Keto, kune rumwe rutivi, inocheka zvese zvecarb, kusanganisira "ane hutano" semazuva, uchi, michero ineshuga yakawanda, uye mayam.

Keto inobvumira zvimwe zvigadzirwa zvemukaka

Kunyange zvazvo paleo inobvisa dairy (madzitateguru ako emuvhimi akanga asiri kusimudza mombe), keto inobvumira mukaka wepamusoro-soro mukuenzanisa kune vanhu vanogona kuibata.

Mukaka wakasvibirira, chizi, bhotela, ghee, uye kirimu yakasvibirira zvinogamuchirwa keto zvokudya, chero bedzi iwe usiri lactose isingashiviriri.

Keto inonyanya kudzora (kunyangwe icho chisiri icho chinhu chakaipa)

Pa keto, hazvina basa kuti macarbs ako achabva kupi: huchi nesyrup yechibage zvakawandisa mucarbs, uye nepo imwe yakasikwa uye imwe yacho isiri, iwe unofanirwa kudzicheka kuti ugare mukupisa-mafuta mode (ketosis. )

Paleo akanyanya kusununguka. Inobvumira shuga isina kucheneswa, michero yakakwira-shuga, mayam, uye mamwe makabhohaidhiretsi masosi ayo keto kudya kunorambidza.

Vamwe vanhu vanogona kuwana keto yakanyanya kuoma kutevera nekuti yakanyanya kuomarara pakudya kwecarb.

Kune rumwe rutivi, zvidzidzo zvakawana kuti mune dzimwe nguva kuomerera kune keto kudya kwakakwirira kudarika kune mamwe akawanda ekurasikirwa kwehuremu kudya.

Vanhu vazhinji vanonetseka nekushuva kwecarb vanoona zviri nyore kutema carbs zvachose (pa keto) pane kungoita mwero (pa paleo).

Semuenzaniso, kana iwe une zino guru rinotapira, kunamatira kune imwe yekushanda kwe paleo brownies kunogona kuva dambudziko, kunyange kana inotapira ne molasses nemazuva.

Kana shuga ichiita kuti uzvinyime kana kukupa zvishuwo zvakakomba, unogona kunge uri nani pane keto. Kana kucheka carbs zvachose kunoita kuti unzwe wakanyanyisa kudzora, unogona kunge uri nani kuenda paleo.

keto vs. Paleo: Kusarudza Kudya Kwakakodzera

Kusarudza pakati pe paleo diet kana iyo ketogenic kudya Izvo zvinoenderana nezvinangwa zvako uye hukama hwako nechikafu.

Zvose zvirongwa zvekudya zvinogona kuva zvakanaka. Imwe neimwe ine yenguva pfupi uye yenguva refu yehutano mabhenefiti anowedzera kure kure nekuremerwa uremu ( ¹³ ).

Kunyangwe zvikafu zvese zviri zviviri zvinogona kukubatsira kucheka mafuta uye kudurura masendimita mashoma, zvinogona zvakare kuvandudza shuga yako yeropa uye cholesterol mazinga, uye kuderedza zviratidzo zvine chekuita nezvirwere zvakasiyana.

Muzvikafu zviviri izvi, unocheka zviyo uye zvikafu zvakagadzikiswa sezviyo, zvingwa, mabhara egranola, uye zvihwitsi zvakaputirwa, asi musiyano mukuru wakakosha ndeuyu:

• Pa keto: Iwe uchacheka carbs zvakanyanya uye kuwedzera mafuta ako ekudya zvakakwana kusvika ketosis. Iwe unozofanirwa kuve wakanyanya kuomarara nekudya kwako carb, asi iwe zvakare uchawana mabhenefiti akawedzerwa e ketogenic kudya kuti hauzowani pa paleo diet.
• MuPaleo: Iwe unonamatira kune chaiyo yakazara chikafu, kubvisa mukaka, uye kukwanisa kudya akawanda carbs (uye yakafara zvakasiyana-siyana zvekudya) pane pane ketogenic chikafu, kunyangwe iwe uchizorasikirwa nekuwedzera hutano hunobatsira hwekudya ketogenic.

Chinonyanya kukosha ndechokuti zvose paleo uye keto zvinogona kukubatsira kuderedza uremu, kuderedza dambudziko rako rechirwere, uye kurarama hupenyu hurefu, hune hutano.

Zvokudya zvinovaka muviri chinhu chako pachako, uye ndechipi chikafu chakakukodzera chinoenderana neako akasiyana biology uye manzwiro aunoita nezvekudya kwega kwega.

Unoda kuedza keto? Yedu vanotanga kutungamira kune keto ine zvese zvaunoda kuti utange nhasi.

Kana iwe uchida kuziva kuti keto diet inofananidzwa sei nemamwe marudzi ezvokudya, tarisa aya mazano kuti uwane mamwe mashoko anobatsira:

• Keto Diet vs. Kudya kweMediterranean.
• Keto Diet vs. Alkaline Diets.
• Keto Diet vs. Atkins Diet.