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Okanye zikhangele ngokusebenzisa iindidi zethu.

Ngaba usandula ukuqalisa ukutya kwe-keto kwaye awazi ukuba ungaqala ngaphi?

Qala ngezi vidiyo:

  • Yintoni ukutya kwe-keto okanye ukutya kwe-ketogenic?
  • Iingcebiso ezili-9 ezisisiseko zokuqalisa kwi-keto yokutya.

Unokwandisa umxholo wezi vidiyo ngamanqaku ethu:

Amanqaku amva nje ongeziweyo

Iiresiphi zamva nje zongezwa

18 Keto Eggless Breakfast Recipes

Ngaba ucinga ukuba isidlo sakusasa se-keto ngaphandle kwamaqanda sinokwenzeka? Amaqanda asisiseko kwi-ketogenic diet. Ngeegram ezi-5 zamafutha, iigram ezi-6 ...

Ukutya okongeziweyo kokugqibela

ayiyo keto
Ngaba i-Keto yi-Arrowroot?

Impendulo: I-Arrowroot ayikho keto kwaphela ngenxa yezinga eliphezulu le-carbohydrates. I-arrowroot okanye i-arrowroot ikhutshwe kwisityalo esitshisayo esibizwa ngokuba yiMaranta Arundinacea. Esi sityalo sifumaneka kwi...

ayiyo keto
Ngaba i-Keto Tapioca?

Impendulo: I-Tapioca ayikho into ye-keto. Ekubeni inomxholo ophezulu kakhulu we-carbohydrate. Iphezulu kakhulu, nenxalenye encinci inokukukhupha kwi-ketosis. I…

keto kwiidosi ezincinci kakhulu
Ngaba iKeto La Yuca?

Impendulo: Icassava ayinabuhlobo ne-keto. Ngelishwa, ineecarbohydrates ezininzi kakhulu. Njengemifuno emininzi ekhula phantsi komhlaba. Icassava kufuneka ithintelwe kwi-keto…

keto ngokupheleleyo
Ngaba ikhokhonathi keto?

Impendulo: Iqulethe malunga ne-2,8g ye-carbs ngekhokhonathi ephakathi, i-coconut sisiqhamo onokuthi uyonwabele kwi-keto ngaphandle kokuyigqithisa ...

keto ngokupheleleyo
Ngaba ikhokhonathi iswekile keto?

Impendulo: I-coconut iswekile okanye i-coconut palm iswekile ivavanywa ngabaninzi njengeswekile enempilo. Kodwa ayisiyonto keto kuba iqulethe…

keto ngokupheleleyo
Ngaba i-tagatose sweetener keto?

Impendulo: Ewe. I-Tagatose yi-sweetener ene-glycemic index ye-0 enganyusi amanqanaba eswekile yegazi eyenza ukuba i-keto ihambelane. I-tagatose...

keto ngokupheleleyo
Ngaba i-turmeric keto?

Impendulo: I-Turmeric ifumene ukuthandwa kakhulu kwihlabathi le-keto, kwaye ngesizathu esihle! Ngaphandle kokuba neecarbohydrates ezithile, beza ne…

keto ngokupheleleyo
Ngaba i-oyile yamandongomane i-keto?

Impendulo: Hayi. Ioli ye-Peanut ayikho into keto. Ngamafutha acutshungulwayo anokuba yingozi kakhulu kwimpilo yakho. Kodwa ngethamsanqa, kukho ezinye iindlela…

keto ngokupheleleyo
Ngaba i-acai keto?

Impendulo: IAcai luhlobo lwequnube elilinywa kakhulu eBrazil. Ngaphandle kweecarbohydrates, phantse zonke ziyifiber ngoko ...

Yintoni "le keto" kwaye ngoba?

Emva kokugqiba izifundo zam isondlo sabantu kunye ne-dietetics kwiYunivesithi yaseComplutense yaseMadrid ngo-2014, Ndaba nomdla kwisihloko seentlobo ezahlukeneyo zokutya okungaqhelekanga. Ukubathiya nangayiphi na indlela. Kodwa umdla wam kwi Idayeta keto Yaqala malunga no-2016. Njengaxa uqala ngayo nantoni na, ndibe nolwandle lwemibuzo. Ngoko kwafuneka ndiyokukhangela iimpendulo. Ezi zeza kancinane kancinane kokubini kufundo oluqhubekayo lolwazi (izifundo zenzululwazi, iincwadi ezikhethekileyo, njl.njl.) nasekuziqhelaniseni ngokwalo.

Emva kwexesha elithile ndiyigcina isebenza kunye neziphumo ezibonakala zimangalisa kum, ndiye ndaqonda ukuba ukutshintshwa kokutya okuthile (ingakumbi i-sweeteners) kwandikhokelela ekubeni ndithathe ngokufanelekileyo ezinye izongezo kunye neseti eyomeleleyo yeemveliso ezintsha. waqala ukubonakala kwabo bantu baqala ukuzisa ulonwabo keto ukutya. Imarike ihamba ngokukhawuleza. Kodwa njengoko ndandifunda ezi zinto zithatha indawo okanye ukutya okukhethekileyo, ndiye ndaqonda ukuba ayizizo zonke i-keto njengoko zifunwa, okanye kukho izifundo zenzululwazi ezibonise ukuba ezinye zazo kufuneka zisetyenziswe ngokumodareyitha. 

Ndiye ndagqiba kwelokuba ndiyokuziqokelela ukuze ndizisebenzise. Njengoko idatabase yam ikhula, ndiye ndaqonda ukuba inyanisekile kwaye iluncedo ulwazi kubantu abaninzi. Kwaye ngale ndlela kuzalwa esketoesto.com. Ngenjongo eyodwa yokuba unolwazi olulungileyo ukuba ube nakho landela ukutya kwe-keto ngendlela enempilo nesebenzayo.

Yintoni ukutya kwe ketogenic?

Oku kutya kwavela kwi-1920 njengendlela yokuphatha isifo sokuwa kwabantwana, kwaye ngenxa yezinga lokuphumelela elimangalisayo: abantu abadla amava okutya kwe-keto. phakathi kwe-30% ukuya kuma-40% Ukuxhuzula okumbalwa, isasetyenziswa kule ndawo namhlanje.

Kodwa, kuthekani malunga nokusetyenziswa kwayo kubemi abasempilweni ngokubanzi abafuna kuphela ukunciphisa ubunzima ngexesha elifanayo nokukhokelela ubomi obunempilo? Siza kuhlalutya le carbohydrate ephantsi, ukutya okunamafutha amaninzi kancinci kancinci.

I-keto diet iphezulu kakhulu kumafutha (malunga ne-80% yeekhalori zakho zizonke), iphantsi kakhulu kwi-carbohydrates (ngaphantsi kwe-5% yeekhalori zakho), kunye ne-moderate kwiprotheni (ngokuqhelekileyo i-15-20% yeekhalori zakho). Oku kukutenxa okumandla kunikezelo lwemacronutrient olucetyiswayo ngokubanzi: 20% ukuya 35% protein, 45% ukuya 65% carbohydrates, kunye 10% ukuya 35% fat.

Inxalenye ebaluleke kakhulu yokutya kwe-keto yinkqubo eqhelekileyo, yendalo ebizwa ngokuba yi-ketosis. Ngokuqhelekileyo, imizimba isebenza kakuhle kakhulu kwi-glucose. Iglucose iveliswa xa umzimba usaphula iicarbohydrates. Yinkqubo elula, kwaye yiyo loo nto iyindlela ekhethwa ngumzimba yokuvelisa amandla.

Xa unciphisa i-carbs okanye nje ungadli ixesha elide, umzimba ujonge eminye imithombo yamandla ukuze ugcwalise isithuba. Amafutha adla ngokuba nguloo mthombo. Xa iswekile esegazini isihla kwikhabhohayidrethi ephantsi, iiseli zikhupha amafutha kwaye zikhukulise isibindi. Isibindi siguqula amanqatha abe yimizimba yeketone, esetyenziswa njengokhetho lwesibini lwamandla.

Ziziphi iingenelo ezinokubakho kwi-Keto yokutya?

IChipotle-Cheddar IiHalves zeAvocado eziqholiweyo

Ukutya kwe-keto kusenokungabi lula, kodwa uphando lwezenzululwazi lubonisa ukuba luneenzuzo ezingaphaya kokusetyenziswa kunyango lwesifo sokuxhuzula, njengoko ukutya kwe-keto kubonakala kunxulumene nokuphuculwa konyango lwe:

  • Isifo sika-Alzheimer: Inzululwazi ibonisa ukuba izigulane ze-Alzheimer ezilandela ukutya kwe-ketogenic ziphucula kakhulu ekusebenzeni kwengqondo. Oku kukholelwa ukuba kunento yokwenza nokuphucula umsebenzi we-mitochondrial ngokunika ingqondo ngepetroli entsha.
  • I-Parkinson's: Enye yeempawu eziphambili zesifo sikaParkinson kukuqokeleleka okungaqhelekanga kweprotheni eyaziwa ngokuba yialpha-synuclein. Uphando oluxhaswa ngemali nguMichael J. Fox Foundation luhlolisise ukuba ukutya kwe-ketogenic kukhuthaza ukuchithwa kwezi proteni, ukunciphisa inani le-alpha-synuclein engqondweni.
  • Isifo sokugubhuka: kwisifundo esincinci esivela kwi-2016, izigulane ze-multiple sclerosis (MS) zazikwi-keto yokutya. Emva kweenyanga ezintandathu, bachaza umgangatho wobomi obuphuculweyo, kunye nokuphuculwa kwempilo yomzimba kunye nengqondo. Kodwa ke, ngaphambi kokuba oogqirha kunye nabaphandi bafumane uxhulumaniso phakathi kwe-keto kunye ne-multiple sclerosis, iisampuli ezinkulu kunye nophando olubanzi luyafuneka. Sekunjalo, iziphumo zokuqala ziyamangalisa.
  • Uhlobo lwe-2 yeswekile: Ngolu hlobo lwesifo, ngokuqinisekileyo, ukunciphisa i-carbohydrates kwintetho yabo encinci yinto eqhelekileyo. Okwenze ukuba kube ngumboniso onomdla kakhulu weempembelelo zexesha elide zokunamathela kwi-keto yokutya. Nangona uphando oluya kumhla lwenziwe kwiisampuli ezincinci kakhulu, ubungqina bubonisa ukuba i-ultra-low-carb diet (efana ne-keto diet) inokunceda ukunciphisa i-A1C kunye nokuphucula uvakalelo lwe-insulin ukuya kuthi ga kwi-75%. Inyaniso, uhlaziyo luka-2017 yafumanisa ukuba ukutya kwe-keto kuhambelana nokulawulwa kwe-glucose engcono kunye nokunciphisa ukusetyenziswa kweyeza. Oko kwathiwa, ababhali balumkisa ukuba akucaci ukuba iziphumo zibangelwa ukulahleka kwesisindo, okanye kumanqanaba aphezulu e-ketone.
  • Cancer: Uphando lovavanyo lwakwangoko lucebisa ukuba ukutya kwe-keto kunokuba neziphumo ze-antitumor, mhlawumbi ngenxa yokuba kunciphisa ukuthathwa kwekhalori epheleleyo (kunye nokujikeleza kweglucose) ekukhuleni kwethumba. Kwi Uhlaziyo luka-2014 Ukususela kuphando lwezilwanyana, ukutya kwe-ketogenic kwafunyanwa ukuba kusebenze kakuhle ukunciphisa ukukhula kwethumba, umhlaza wekoloni, umhlaza wesisu y umhlaza wobuchopho. Uphando lwabantu oluninzi luyafuneka ngeesampulu ezinkulu, kodwa ngokuqinisekileyo sisiqalo esihle kakhulu.

Iintlobo zokutya kwe-keto

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Njengoko kuxoxiwe ngaphambili, kukho ukuguquguquka kwixabiso lamafutha, iiprotheyini, kunye neekhabhohayidrethi ezithatha kwi-keto yokutya. Oku kubangela iintlobo ezahlukeneyo zokutya kwe-keto okanye kunoko iindlela ezahlukeneyo zokuyilungisa. Phakathi kwabo sihlala sifumana:

  • Ukutya okuqhelekileyo kwe-keto (DCE): Le yeyona modeli iqhelekileyo yokutya kwe-keto kwaye isekelwe kumafutha aphezulu kakhulu, ukusetyenziswa kweprotheyini ephakathi. Ngokuqhelekileyo iqulethe: i-75% yamafutha, i-20% yeprotheni kunye ne-5% yeecarbohydrates.
  • Ukutya okuphezulu kweprotheyini ye-keto: Kufana nokutya okuqhelekileyo, kodwa kubandakanya iiprotheyini ezininzi. I-60% yamafutha, i-35% yeeprotheyini kunye ne-5% yeecarbohydrates.
  • I-cyclical keto diet (DCC): Esi sisicwangciso esibandakanya amaxesha kunye nokutya okuphezulu kwe-carbohydrates, umzekelo, ukwahlula iveki kwii-5 zeentsuku ze-keto ezilandelelanayo kunye ne-2 eseleyo kunye ne-carbohydrates.
  • Ukutya okulungisiweyo kwe ketogenic (DCA): Ikuvumela ukuba ungeze iicarbohydrates ngeentsuku oya kuqeqesho.

Nangona inyaniso kukuba kuphela i-keto esemgangathweni kunye nokutya okuphezulu kweeprotheyini kunezifundo ezininzi. Ke ngoko, iinguqulelo ze-cyclical kunye nezihlengahlengisiweyo zithathwa njengeendlela eziphambili kwaye zisetyenziswa ngakumbi ngabadlali.

Kweli nqaku nakwiwebhu ngokubanzi, ukuququzelela ukulungelelanisa, ndisebenza kunye ne-DCE (i-standard keto diet).

Ngaba ndingakwazi ukunciphisa umzimba ngokukhawuleza ngokukhawuleza kwi-keto diet?

Ndandingumntwana otyebileyo. Inene ebusheni uyawohloka xa usolula, bandixelela. Isiphumo? Ndandikwishumi elivisayo elityebileyo. Oku kwachaphazela iinkalo ezininzi zobomi bam. Ndaqala ukubhitya ngokwam xa ndandineminyaka eyi-17. Oku kwandikhokelela ekubeni ndifunde ngezondlo zabantu kunye nezokutya. Ndibuyele kunyaka wesibini kwesidanga sam, besele ndingumntu onomzimba oqhelekileyo nosempilweni. Kwaye oku kube nefuthe elihle kakhulu ebomini bam kwinqanaba lomntu kunye nobungcali. Ngubani onokukholelwa ingcali yokutya okutyebileyo?

Ngoko impendulo nguewe oqinisekileyo. Ukuba unokunciphisa umzimba kwi-keto yokutya. Andithethi ngayo nayiphi na into engummangaliso okanye nayiphi na into engekhoyo. Uphando lubonisa ukuba ulahlekelwa ubunzima kunye nangaphezulu, ulahlekelwa ngokukhawuleza kunokutya okuqhelekileyo okunamanqanaba aphezulu okanye "eqhelekileyo"Kwicarbohydrates esele iyinxalenye, kwaye yehlisa umngcipheko wezinye izifo.

Ngaphezu koko, unciphisa umzimba ngaphandle kokuchitha imini yonke ubala iikhalori okanye ugcine umkhondo wokuba zingaphi ozityayo ngendlela egqibeleleyo.

Uphononongo lubonisa ukuba abantu abalandela ukutya kwe-keto balahlekelwa malunga ne-2.2 ukuya kwi-3 ubunzima obukhulu kunabo bavele banqumle iikhalori kunye namafutha. Kwaye nangona kubonakala kuchasene, i-triglycerides kunye namanqanaba e-cholesterol e-HDL nawo abonisa ukuphucuka.

Ukongezelela, ukutya kwe-keto, kunikwa ukwanda kwayo kwiprotheyini yokusetyenziswa kunye nokuncipha kwayo kwishukela, inika ezinye izibonelelo (ngaphaya kokulahlekelwa kwesisindo) ezifana nokuphucula ukuvakalelwa kwe-insulin.

Kukuphi ukutya endimele ndikuphephe?

Ngokusisiseko abo banamanqanaba aphezulu kakhulu ecarbohydrates. Umzekelo:

  • Ukutya kunye neziselo ezithambileyo ezinomthamo weswekile ephezulu: Iziselo ezithambileyo, iijusi, iismoothies, iilekese, ii-ice creams, njl.
  • Iisiriyeli, uninzi lomgubo kunye nezinto eziphuma kuzo: ipasta, irayisi, iisiriyeli, njl.
  • Isiqhamo: Zonke iziqhamo ngaphandle kwamaqunube amaninzi, njenge amaqunube, amaqunube amnyama, iguava, Iplums, Iirobhothi, Njl
  • Iimbotyi okanye iimbotyi: imbotyi, iilentile, iiertyisi, iiertyisi, njl.
  • Iingcambu kunye nemifuno ye-tuber: Iitapile eziswiti, iminqathe, iitapile, njl.
  • Ukutya okanye iimveliso ezinamafutha aphantsi: Zilumkele kakhulu. Ngokuqhelekileyo zicutshungulwa kakhulu kwaye zizityebi kakhulu kwiicarbohydrates.
  • Iziqholo okanye iisosi: Kufuneka uzijonge ngeglasi yokukhulisa. Kuba uninzi lwazo lunedosi ephezulu kakhulu yeswekile kunye namafutha ahluthayo.
  • Amafutha ahluthayo: Nangona ukutya kwe-keto kusekwe ekutyaleni kwamafutha, kuyafuneka ukuba kuncitshiswe awona mafutha afumileyo aqhelekileyo kwiioyile ezisulungekisiweyo, okanye imayonnaise.
  • Utywala: Iswekile iphezulu kakhulu. Ngoko kuyacetyiswa ukuba uyisuse ngokupheleleyo kwi-keto yokutya.

Ukutya kokutya ngaphandle kweeswekile: Apha kwakhona, kufuneka uqaphele kakhulu. Kuba ayizizo zonke ii-sweeteners ezifanelekileyo kwi-keto yokutya. Ngaloo ndlela apha ndiye ndahlalutya ezona sweeteners zixhaphakileyo. Ikuvumela ukuba wazi ukuba zeziphi onokuthi uzitye ngaphandle kokuyeka ukutya.

Kukuphi ukutya onokuthi ukutye kwi-Keto Diet?

Ukutya kwe keto kwenziwa ikakhulu zezi:

  • Inyama: Ebomvu, i-steaks, i-serrano ham, i-bacon, i-turkey, inkukhu, inyama ye-hamburger, njl.
  • Intlanzi enamafutha: i-salmon, ityhuna, i-trout, i-mackerel, njl.
  • Amaqanda.
  • Ibhotolo.
  • Iitshizi: Ayilungiswanga ngokuyintloko njenge cheddar, mozzarella, itshizi yebhokhwe, eluhlaza okwesibhakabhaka.
  • Amantongomane kunye nohlobo lwembewu: iialmonds, iiwalnuts zazo zonke iintlobo, imbewu yethanga, imbewu ye-chia, njl.
  • I-oyile ezingalungiswanga: ioli ye-olive eyongezelelweyo, i-coconut kunye neoli ye-avocado.
  • Iavokhado: Iphelele okanye iguacamole yenziwe nguwe. Ukuba uyasithenga, kuya kufuneka ujonge ukuba akukho nto yongeziweyo.
  • Imifuno eluhlaza edla ngokuba namanqanaba aphantsi ecarbohydrates kunye neetumato, itswele kunye nepepile, njl.
  • Iziqholo eziqhelekileyo: ityuwa, ipepper, imifuno, njl.

Ukutya ngaphandle ngaphandle kokutsiba i-keto diet

Ngokungafaniyo nezinye iintlobo zokutya, kwi-keto yokutya, ukutya ngaphandle kwekhaya akukho nzima kakhulu. Ngokwenyani kuzo zonke iindawo zokutyela ungonwabela iinketho ezithandwa kakhulu yi-keto njengenyama kunye nentlanzi. Unokuodola i-ribeye elungileyo okanye intlanzi enamafutha aphezulu njengesalmon. Ukuba inyama ihamba kunye namazambane, unokucela ukuba ezi zitshintshwe yimifuno encinci ngaphandle kwengxaki.

Ukutya kunye namaqanda kwakhona isisombululo esihle njenge-omelet okanye amaqanda ane-bacon. 

Esinye isidlo esilula kakhulu siya kuba yi-hamburgers. Kufuneka nje ususe isonka kwaye ungasiphucula ngokudibanisa njenge-avocado eyongezelelweyo, i-bacon cheese kunye namaqanda.

Kwiindawo zokutyela eziqhelekileyo njengaseMexico awuzukuba nayo nayiphi na ingxaki. Unako uku-odola nayiphi na inyama kwaye wongeze isixa esihle samasi, i-guacamole, kunye ne-salsa okanye ukhilimu omuncu.

Ngokumalunga nokuba kuya kuba njani ukusela ebharini nabanye oogxa bakho, nawe awuzukuba nangxaki. A i-coca-cola 0t Ukutya iCoke kunye nayo nayiphi na enye i-soda okanye i-nestea engenaswekile i-keto ngokupheleleyo. Unako kwakhona ukusela ikofu ngaphandle kwengxaki.

Ngayo yonke le nto, unokubona ukuba iziphumo azikho kakhulu njengoko kunjalo nakwezinye izidlo. Akunyanzelekanga ukuba uhambe uziva unetyala xa usitya ngaphandle kuba inokhuseleko olupheleleyo, unokufumana iinketho ezonwabisayo ngokutya kwakho kwe-keto.

Iziphumo ebezingalindelekanga zokutya kwe-keto kunye nokuba wenze ntoni ukuzinciphisa

Njengokutya okuninzi, unokuziva ezinye iziphumo ebezingalindelekanga ekuqaleni kokutya kwe-keto. Oku kuqhelekile ngokugqibeleleyo. Umzimba wakho uqhele ukusebenza ngendlela ethile kwaye uyawutshintsha. Ufanele ungoyiki. Ukutya kwe-keto kukhuselekile ngokupheleleyo kubantu abasempilweni entle.

Abanye bathi ezi ziphumo bezingalindelekanga: umkhuhlane keto

Oku kubizwa ngokuba ngumkhuhlane we-keto ngokuqhelekileyo kubangela ukuhla kumanqanaba amandla, imvakalelo yokucinga ngokucaca okuncinci, ukwanda kwendlala, ukuphazamiseka kokugaya kunye nokunciphisa ukusebenza kwezemidlalo. Njengokuba ubona, umkhuhlane we-keto awahlukanga kakhulu kwimvakalelo oyifumanayo xa uqala nakuphi na ukutya. Ezi ziphumo bezingalindelekanga zihlala iintsuku ezimbalwa kwaye ekugqibeleni zinyamalale.

Ukunciphisa ezi ziphumo, ingcamango enomdla kukugcina ukutya okusemgangathweni kwiveki yokuqala kodwa ukunciphisa umthamo we-carbohydrates kakhulu. Ngale ndlela, umzimba wakho unokuqhelana ngokuthe ngcembe nokutshisa amanqatha ngaphambi kokulahla ngokupheleleyo i-carbohydrate.

Ukutya kwe-keto kukwatshintsha kakhulu amanzi kunye neeminerali emzimbeni wakho. Ke ngoko unokongeza ityuwa eyongezelelweyo kwisidlo sakho okanye uthathe izongezelelo zeminerali ukuba uyafuna. Ukutya kwe-3.000 kwi-4.000 mg ye-sodium, i-1.000 mg ye-potassium kunye ne-300 mg ye-magnesium ngosuku iyanciphisa kakhulu imiphumo emibi ngexesha lokulungelelanisa.

Kubalulekile, ngakumbi ekuqaleni, ukuba utye de uzive unelisekile ngokupheleleyo. Akukho mqathango weekhalori. Ukutya kwe-keto kubangela ukulahleka kwesisindo ngaphandle kokulawulwa kwekhalori ngenjongo okanye ukunciphisa. Kodwa ukuba ufuna ukuzilawula ukuba zibe neziphumo ezikhawulezayo, ubuncinci zama ukuba ungalambi ekuqaleni. Oko kuya kukunceda uyigcine ngokufanelekileyo.

Ngaba ukutya kwe ketogenic luluvo olulungileyo kum?

Njengazo zonke izidlo, kukho abantu apho ukutya kwe-keto akuyi kubalungela. Ukutya kwe-ketogenic kulunge kakhulu kubantu abatyebe kakhulu, abanesifo seswekile okanye abafuna ukuphucula impilo yabo ye-metabolic kunye ngokubanzi.. Kodwa ayifanelanga kakhulu iimbaleki okanye abantu abafuna ukufumana izihlunu ezininzi okanye ubunzima.

Ngaphandle koko, njengakukuphi na ukutya, kuya kusebenza ukuba uyithatha ngokungathí sina kwaye ayiguquguquki. Kwaye iziphumo ziya kuba lixesha eliphakathi - elide. Ukuhamba ngokutya lugqatso lomgama omde. Kufuneka uthathe lula. Cinga ukuba ngokuqinisekileyo uphumile kubunzima bakho obufanelekileyo ixesha elide. Ayinangqiqo (kwaye ayilunganga) ukufuna ukuphulukana nayo yonke loo nto ngeentsuku ezili-15. 

Nangona kunjalo, kwaye xa zonke ezi zinto zingasentla ziye zacatshangelwa, izinto ezimbalwa zibonakaliswe kwisondlo njengokuphumelela xa kuziwa ekunciphiseni ubunzima kunye neenzuzo zempilo eziza kunye nokutya kwe-keto.

Imibuzo ebuzwa rhoqo

Kudala ndincoma oku kutya iminyaka emininzi. Kwaye njengakuzo zonke izinto, kukho amathandabuzo agqugqisayo kokubini ekuqaleni kunye nangexesha lophuhliso endiza kuzama ukulicacisa.

Ngaba ndiza kuphulukana nezihlunu?

Njengazo zonke izidlo, ukunciphisa ubunzima bemisipha kunokwenzeka. Kodwa ekubeni umthamo weprotheyini ethathayo mkhulu kunokutya okuqhelekileyo, kwaye kukho inqanaba eliphezulu le-ketone, le lahleko enokwenzeka iphantsi kakhulu kwaye ayinakubaluleka ukwenza ezinye iisisindo.

Ngaba ndingasebenzisa izihlunu zam kwi-keto diet?

Ewe, kodwa ukuba injongo yakho kukufumana umthamo, ukutya kwe-keto akusebenzi kangako kule nto kunokutya okuphakathi kwecarbohydrate.

Ngaba ndiya kukwazi ukutya iicarbohydrates kwakhona?

Kunjalo. Kodwa kubaluleke kakhulu ukuba usike iicarbohydrates ngokukhawuleza. Ngokwenyani sisiseko sokutya kwaye kufuneka ube nobuncinci bokuthatha kubo kangangeenyanga ezi-2 okanye ezi-3 zokuqala. Emva kwelo xesha, ungatya i-carbohydrates ngezihlandlo ezikhethekileyo, kodwa ngokukhawuleza emva koko kuya kufuneka ubuyele kumanqanaba amancinci.

Ingakanani iProtheyini endinokuyitya?

Iiprotheyini kufuneka zisetyenziswe ngokwemilinganiselo ephakathi. Ukutya okuphezulu kunokubangela i-insulin spikes kunye nokunciphisa ii-ketones. Umda ophakanyisiweyo ophezulu yi-35% yeekhalori ezipheleleyo.

Ndihlala ndiziva ndidiniwe okanye ndidiniwe

Ngokuqinisekileyo, utya ngendlela engafanelekanga okanye mhlawumbi umzimba wakho awusebenzisi amafutha kunye ne-ketones ngendlela efanelekileyo. Yehlisa ukutya kwakho kwekhabhohayidrethi kwaye uqhubeke nengcebiso ebendiyinikile ngaphambili. Usenokuthatha izongezo ze-TMC okanye ii-ketones ukunceda umzimba wakho.

Ngaba yinyani ukuba i-ketosis iyingozi kakhulu?

Unotshe. Kukho abantu ababhidanisa ingcamango ye-ketosis kunye nombono we-ketoacidosis. I-Ketosis yinkqubo yendalo emzimbeni, ngelixa i-ketoacidosis ibonakala kwiimeko zesifo seswekile esingalawulwa ngokupheleleyo.

I-Ketoacidosis iyingozi, kodwa i-ketosis eyenzeka ngexesha lokutya kwe-ketogenic iqhelekile kwaye isempilweni ngokupheleleyo.

Ndingenza ntoni ukuba ndinokwetyisa okukhulu kunye / okanye ukuqhina?

Esi siphumo secala sinokuvela emva kweeveki ezi-3 okanye ezi-4. Ukuba iyaqhubeka, zama ukutya imifuno enefayibha ephezulu. Unokusebenzisa izongezo ze-magnesium ukukhulula ukuqhina.

Umchamo wam unevumba elimnandi

Ungaxhalabi. Oku kubangelwa nje ukupheliswa kweemveliso ezenziwe ngexesha le-ketosis.

Ndingenza ntoni xa ndinomphefumlo omdaka?

Zama ukusela amanzi amaninzi anencasa yeziqhamo okanye hlafuna itshungama engenaswekile.

Ngaba kufuneka ndizalise iicarbohydrates ngamaxesha athile?

Akuyimfuneko, kodwa kunokuba luncedo ukubandakanya usuku oluthile ngeekhalori ezininzi kunesiqhelo.

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