keto vs. I-Paleo: Ngaba i-ketosis ingcono kunokutya kwe-paleo?

Xa kufikwa ekunciphiseni ubunzima, kukho izidlo ezininzi ezahlukeneyo ezinokukunceda ufezekise iinjongo zakho.

Ezimbini zezona zikhethwa zidumileyo yi-keto vs. paleo. Bobabini banokusebenza kakuhle ekulahlekeni kwesisindo kunye nempilo yonke. Kodwa yeyiphi eyona ikulungeleyo?

Ukutya kwe-ketogenic kunye nokutya kwe-paleo kuye kwazinikela abalandeli, kwaye abantu babona impumelelo kunye nokutya kokubini. Kunokuba nzima ukwazi ukuba ukhethe eyiphi.

Ngelixa i-keto kunye ne-paleo zinento efanayo, nazo zineeyantlukwano eziphambili.

Qhubeka ufunda ukuze ufunde umahluko phakathi kwe-keto vs. I-paleo, ukudibana phakathi kokubini kunye neenjongo zesidlo ngasinye, ngoko unokukhetha ukuba yeyiphi eyona ifanele injongo yakho yokuphila okunempilo, indlela yokuphila eyonwabileyo.

Yintoni ukutya kwe ketogenic?

I-Keto yi-carbohydrate ephantsi kakhulu kunye nokutya okunamafutha aphezulu. Injongo ephambili yokutya kwe-keto kukungena kwimeko ye-metabolic eyaziwa ngokuba ketosis, apho umzimba wakho utshisa amafutha (endaweni yeecarbohydrates) ukuze ufumane amandla.

Xa ukutya kwakho kukho iicarbohydrates neeswekile ezininzi, umzimba wakho uguqula iicarbohydrates zibe yiglucose, uze uwusebenzise njengowona mthombo wamandla.

Kwi-keto, usika imithombo ye-carbohydrate kwisidlo sakho, endaweni yoko uxhomekeke kumafutha kunye neprotheni. Xa usika i-carbs, umzimba wakho uqala ukusebenzisa amafutha njengowona mthombo wamafutha. Tshisa ngamafutha okutya kunye namafutha omzimba wakho agciniweyo ukwenza iiketones, iipakethi ezincinci zamandla atshisayo acocekileyo atshisa iiseli zakho.

Xa utshisa amanqatha njengowona mthombo wakho wamafutha, ukwi-ketosis. I-Ketosis iza nezinye izibonelelo ezizodwa ongayi kuzifumana kwezinye izidlo. Funda ngakumbi malunga neenzuzo ze-ketosis ngezantsi.

Ukutya kwe-keto kubeka ugxininiso olukhulu ekulawuleni ukutya kwakho kwekhabhohayidrethi ngelixa usonyusa ukutya kwakho kwamafutha asempilweni kwaye, kwezinye iimeko, nokutya kwakho iprotheni.

Oku kwenziwa ikakhulu ngokubala iimacros kunye nokugxila kukutya okunamafutha apheleleyo, imifuno engenasitatshi kunye neeprotheyini ezisemgangathweni.

I-macronutrients yokutya kwe-keto

Kukho ezintathu ze-macronutrients: amafutha, i-carbohydrates kunye neprotheni.

Kukutya kwe-ketogenic, ukuwohloka kwakho kwe-macronutrient kuya kujongeka ngolu hlobo:

• Yidla i-0.8-1 gram yeprotheni nganye ngeponti yobunzima bomzimba obunzima.
• Ukunciphisa i-carbohydrates yakho ukuya kwi-20-50 grams ngosuku.
• Iikhalori eziseleyo kufuneka zibe luhlobo lwamafutha.

Njengoko ubona, utya iicarbohydrates ezimbalwa kakhulu kwi-ketogenic diet. Uninzi lweekhalori zakho zivela kumafutha kunye neprotheni.

Ukutya okugqwesileyo kweKeto ukubandakanya

• Amafutha amaninzi anempilo ahluthisiweyo kunye ne-monounsaturated (njengeoli yekhokhonathi kunye nebhotolo etyiswe ngengca eninzi okanye ighee).
• Inyama (kungcono ukuba ityiswe ingca kunye namanqamu atyebileyo).
• Intlanzi enamafutha.
• Amaqanda amaqanda (kungcono ukuba akhulise idlelo).
• Imifuno engekho-starchy, i-low-carb.
• Amandongomane atyebileyo njengamandongomane e-macadamia okanye iiamangile.
• Ubisi olupheleleyo (ngokukhethekileyo lukrwada).
• Iiavokhado kunye nezixa ezilinganiselweyo zamaqunube.

Yintoni i-paleo diet?

I-paleo diet, eyaziwa ngokuba yi-caveman diet, ifumana igama layo kwigama elithi "paleolithic." Isekwe kwimbono yokuba ukuze ube nempilo entle, kufuneka utye oko ookhokho bakho be-Paleolithic-era be-caveman babedla ukutya.

Abalandeli bakaPaleo bakholelwa ukuba imveliso yokutya yanamhlanje kunye neendlela zokulima zenza iziphumo ezinobungozi kwimpilo yakho kwaye ungcono ukuba ubuyele kwindlela yakudala yokutya.

Ngokungafani nokutya kwe-ketogenic, i-Paleo ayigxininisi kwi-macros. Ngokusisiseko, yitya ukutya okuninzi okungalungiswanga. Oko kusenokuthetha ubukhulu becala i-batetas, okanye kunokuthetha i-steak eninzi. Omnye nguPaleo.

Ukutya okulungileyo kwe-paleo ukubandakanya

• Inyama (kungcono ukuba ityiswe ngengca).
• Iintlanzi zasendle.
• Iintaka - inkukhu, inkukhu, i-turkey, amadada.
• Amaqanda angenayo i-cage.
• Imifuno.
• Ioli yendalo efana neoli yekakhukhunathi, ioli yeoli kunye neoli ye-avocado.
• Iibhubhu ezifana neeyam kunye neebhatata (ezilinganiselwe).
• Amandongomane (alinganiselwe).
• Ezinye iziqhamo (ikakhulukazi amaqunube kunye neeavokhado).

Yintoni abafana ngayo uKeto noPaleo?

Kukho ubungakanani obuhle bokudlulana phakathi kwe-keto kunye ne-paleo, ngamanye amaxesha okukhokelela ekudidekeni. Nantsi into abafana ngayo i-keto kunye nepaleo:

Zombini zijolise kumgangatho wokutya

Kuzo zombini i-keto kunye ne-paleo, umgangatho wokutya ubalulekile. Zombini izidlo zikhuthaza abalandeli ukuba batye ukutya okusemgangathweni ophezulu abanakho, kwaye bahlale bekhetha ukutya okunezithako ezinempilo.

Oku kuquka ukuthenga:

• Iimveliso ze-Organic.
• Amandongomane kunye nembewu.
• Inyama etyiswe ngengca.
• Ukutya kwaselwandle okubanjwe endle.

I-Keto kunye ne-paleo zikhuthaza abantu ukuba bakhethe amafutha anempilo ekuphekeni, njengebhotolo etyiswe ngengca, ioli yekhokhonathi, ioli yomnquma, kunye neoli yeeavokhado, ngelixa isusa amafutha ayingozi njenge ioli yombona kunye ioli ye-canola.

Ukuba utya iimveliso zobisi, kufuneka zibe kumgangatho ophezulu, eziphilayo, kunye nengca xa kunokwenzeka.

Zombini zisusa iinkozo, iimbotyi kunye noshukela

Kuzo zombini i-paleo kunye ne-keto, uya kuphelisa iinkozo, i-legumes kunye noshukela. Izizathu zokwenza oko, nangona kunjalo, zihluke ngokupheleleyo kwisidlo ngasinye.

Ukutya kwe-paleo akubandakanyi iinkozo okanye i-legumes kuba ayizange ifakwe kwizidlo zabantu bokuqala. Izenzo zezolimo, ezibandakanya ukukhula kwezityalo kunye nezilwanyana zasekhaya, azizange ziqale kude kube malunga neminyaka eyi-10.000 eyadlulayo, eyayisemva kwexesha le-Paleolithic labazingeli-abaqokeleli.

I-legumes iqulethe i-compounds ebizwa ngokuthi "i-antinutrients," kuquka i-lectin kunye ne-phytates, enokuphazamisa ukugaya kwabanye abantu. I-paleo dieters ezininzi zincoma ukuba ziphephe ngenxa yesi sizathu.

I-Paleo dieters iphinda iphephe iswekile esulungekileyo (efana neswekile emhlophe kunye neswekile emdaka) kuba kukutya okucutshungulwayo. Nangona kunjalo, i-paleo ivumela i-sweeteners yendalo njengobusi, i-molasses, kunye nesiraphu ye-maple.

I-Keto iphelisa konke ukutya okuthathu (iinkozo, iimbotyi, neswekile) ngenxa yezizathu ezibini ezilula: Zonke zinekhabhohayidrethi eninzi kwaye ukuzitya rhoqo kunokukhokelela kwiingxaki zempilo.

Ukusetyenziswa kweenkozo, iimbotyi, kunye neswekile kunokukhuthaza ukuvuvukala, i-spikes yeswekile yegazi, ukunganyangeki kwe-insulin, uxinzelelo lwesisu, kunye nokunye ( ¹ )( ² )( ³ ). Kwaye, baya kukukhaba ngaphandle kwe-ketosis, bachithe ukutya kwe-ketogenic.

I-Keto ivumela ezinye izimuncumuncu zendalo njengaye stevia kunye nesiqhamo yemonki, Ziphantsi kwi-carbohydrates kwaye zinezinga eliphantsi le-glycemic.

Ngoko ngelixa izizathu zahlukile, zombini i-keto kunye ne-paleo zincoma ukuphepha iinkozo, i-legumes, kunye noshukela.

I-Keto kunye nePaleo ingasetyenziselwa iinjongo zempilo ezifanayo

Zombini i-keto kunye ne-paleo zinokuba zixhobo ezisebenzayo zokunciphisa umzimba, kwaye zombini zinokusebenza ngcono kunokunciphisa iikhalori ( ⁴ )( ⁵ ).

Nangona ungaqala i-keto okanye i-paleo ngenxa yokuba ufuna ukulahlekelwa iikhilogram ezimbalwa, zombini izidlo zineenzuzo ezihamba ngaphaya kokulahlekelwa kwesisindo esilula.

I-Keto inokunceda ukulawula:

• Ukukrala ( ⁶ ).
• Uhlobo lwesi-2 seswekile ( ⁷ ).
• Isifo sentliziyo ( ⁸ ).
• I-acne ( ⁹ ).
• Isifo sokuwa ( ¹⁰ ).

Ngokufanayo, abantu abalandela i-paleo bafumanisa ukuba kunciphisa ukuvuvukala, kunceda ukunciphisa iimpawu ze-IBS, kwaye kunokuthintela isifo seswekile kunye ne-cholesterol ephezulu. ¹¹ )( ¹² ).

Uthini umahluko phakathi kweKeto kunye nePaleo?

Iintlukwano eziphambili phakathi kwe-keto kunye ne-paleo zivela kwinjongo yokutya nganye.

Injongo yokutya kwe-keto kukungena kwimeko ye-metabolic ye-ketosis, efuna ukuthathwa kwe-macro ethile enciphisa kakhulu i-carbohydrates. Uvuna izibonelelo ezininzi xa utshintsha ukusuka ekubalekeni kwi-carbs ukuya kumafutha.

Injongo yePaleo kukubuyela kwindlela ookhokho bakho ababeyidla ngayo, efuna ukuphelisa ukutya okucutshungulwayo kunye nokutshintsha ukutya okwenene, okupheleleyo. Isizathu emva kwe-paleo kukuba ukuba udla ukutya okupheleleyo, uya kuba nempilo kwaye ulahlekelwe isisindo.

Kukho iiyantlukwano ezivela kwezi ndlela zokutya.

I-Paleo ayikho (isoloko) ukutya okuphantsi kwe-carb

I-Paleo ayifuni ukutya okuphantsi kwe-carb.

Xa ususa ukutya okuziinkozo, iimbotyi, kunye neeswekile, kunokwenzeka ukuba unciphise ukutya kwakho kwecarbohydrate. Nangona kunjalo, kwi-paleo, usenako ukusebenzisa inani eliphezulu le-carbohydrates ngendlela yeebhatata, ithanga, ubusi kunye neziqhamo.

Logama nje ukutya yonke, into ookhokho bakho badla ukususela ekuqaleni kwempucuko, kulungile ngokugqibeleleyo ukutya paleo.

I-Keto, ngakolunye uhlangothi, isusa yonke imithombo ye-carbohydrates, kuquka "enempilo" efana neentsuku, ubusi, iziqhamo ezinoshukela ophezulu kunye neelekese.

I-Keto ivumela ezinye iimveliso zobisi

Ngelixa i-paleo iphelisa ubisi (ookhokho bakho abazingeli-abaqokeleli abazange bakhulise iinkomo), i-keto ivumela ubisi oluphezulu ngokumodareyitha kubantu abanokusingatha.

Ubisi olukrwada, itshizi, ibhotolo, ighee, kunye nekhilimu emuncu zonke kukutya kwe keto okwamkelekileyo, okoko nje unganyamezeli lactose.

I-Keto ingqongqo ngakumbi (nangona ingeyonto imbi leyo)

Kwi-keto, akukhathaliseki nokuba iza kuvela phi i-carbs yakho: ubusi kunye nesiraphu yombona zombini ziphezulu kwi-carbs, kwaye nangona enye iyindalo kwaye enye ingeyiyo, kufuneka uyinqumle ukuze uhlale kwimowudi yokutshisa amanqatha. (ketosis).

UPaleo ukhululekile ngakumbi. Vumela iiswekile ezingacocwanga, iziqhamo ezineswekile eninzi, iilekese, kunye neminye imithombo yecarbohydrate ethintelwa yi keto.

Abanye abantu banokufumanisa ukuba i-keto inzima kakhulu ukuyilandela kuba ingqongqo kakhulu kwi-carbohydrate.

Kwelinye icala, uphononongo lufumanise ukuba, kwezinye iimeko, ukubambelela kwi-keto yokutya kuphezulu kunezinye izidlo ezininzi zokuncipha kobunzima.

Abantu abaninzi abalwa neminqweno ye-carb bafumanisa kulula ukusika i-carbs ngokupheleleyo (kwi-keto) kunokuba nje balinganise (kwi-paleo).

Ngokomzekelo, ukuba unamazinyo amakhulu amnandi, ukunamathela kwelinye i-paleo brownies kunokuba ngumngeni, nangona i-sweeted nge-molasses kunye nemihla.

Ukuba iswekile ikwenza uzinkcenkceshe okanye ikunike iminqweno enzulu, unokuba ngcono kwi-keto. Ukuba ukusika i-carbs ngokupheleleyo kukwenza uzive unqandekile, unokuba ngcono nge-paleo.

Keto vs. UPaleo: Ukukhetha ukutya okufanelekileyo

Khetha phakathi kwe-paleo yokutya okanye Ukutya ketogenic Kuya kuxhomekeka kwiinjongo zakho kunye nobudlelwane bakho nokutya.

Zombini izicwangciso zokutya zinokugqwesa. Ngamnye unezibonelelo zempilo ezimfutshane kunye nexesha elide, eziya ngaphaya kokulahlekelwa ubunzima ( ¹³ ).

Nangona zombini izidlo zinokukunceda ukunciphisa amanqatha kwaye uchithe i-intshi ethile, zinokuthi ziphucule iswekile yegazi kunye namanqanaba e-cholesterol, kunye nokunciphisa iimpawu ezinxulumene nezifo ezahlukeneyo.

Kuzo zombini izidlo, uya kusika ukutya okuziinkozo kunye nokutya okucutshungulweyo okunje ngeecereals, isonka, iibar zegranola, kunye neelekese ezipakishweyo, kodwa umahluko ophambili ngulo:

• Kwi keto: Uya kunciphisa i-carbs kakhulu kwaye ukwandise ukusetyenziswa kwamafutha ngokwaneleyo ukufikelela kwi-ketosis. Kuya kufuneka ube ngqongqo ngokutya kwakho kwecarbohydrate, kodwa uya kufumana neenzuzo ezongezelelweyo Ukutya ketogenic ongayi kufumana kwi-paleo diet.
• Kwi-Paleo: Uya kunamathela kukutya okupheleleyo, ukuphelisa ubisi, kwaye ukwazi ukutya i-carbs (kunye neentlobo ezahlukeneyo zokutya) kunokutya kwe-ketogenic, nangona uya kuphoswa kwiinzuzo zempilo ezongezelelweyo zokutya kwe-ketogenic.

Eyona nto ibalulekileyo kukuba zombini i-paleo kunye ne-keto inokukunceda ukuba ulahlekelwe isisindo, unciphise umngcipheko wesifo, kwaye uphile ubomi obude, obunempilo.

Isondlo somntu, kwaye kukuphi ukutya okufanelekileyo kuwe kuxhomekeke kwibhayoloji yakho eyodwa kunye nendlela oziva ngayo kwisidlo ngasinye.

Ngaba uyafuna ukuzama i-keto? Yethu isikhokelo sabaqalayo kwi-keto Inayo yonke into oyifunayo ukuze uqalise namhlanje.

Ukuba unomdla malunga nokuba i-keto diet ithelekiswa njani nezinye iintlobo zokutya, jonga ezi zikhokelo ngolwazi olungakumbi oluluncedo:

• Ukutya kwe-Keto vs. Ukutya kweMeditera.
• Ukutya kwe-Keto vs. Ukutya kweAlkaline.
• Ukutya kwe-Keto vs. Ukutya kwe-Atkins.