i-keto vs. I-Paleo: Ingabe i-ketosis ingcono kunokudla kwe-paleo?

Uma kuziwa ekunciphiseni isisindo, kunezinhlobo eziningi zokudla ezingakusiza ufinyelele imigomo yakho.

Izinketho ezimbili ezidume kakhulu yi-keto vs. paleo. Bobabili bangasebenza kahle ekulahlekeni kwesisindo kanye nempilo yonke. Kodwa iyiphi engcono kakhulu kuwe?

Ukudla kwe-ketogenic kanye nokudla kwe-paleo kunokulandela okuzinikele, futhi abantu babona impumelelo ngokudla kokubili. Kungaba nzima ukwazi ukuthi iyiphi ongayikhetha.

Ngenkathi i-keto ne-paleo inokufana okuthile, futhi inomehluko obalulekile.

Qhubeka ufunde ukuze ufunde umehluko phakathi kwe-keto vs. I-paleo, ukugqagqana phakathi kwakho kokubili, kanye nemigomo yokudla ngakunye, ukuze ukwazi ukukhetha ukuthi yikuphi okufanela kangcono umgomo wakho wempilo enempilo, nenjabulo kakhudlwana.

Kuyini ukudla kwe-ketogenic?

I-Keto iyi-carb ephansi kakhulu, ukudla okunamafutha amaningi. Umgomo oyinhloko wokudla kwe-keto ukungena esimweni se-metabolic esaziwa ngokuthi i-ketosis, lapho umzimba wakho ushisa amafutha (esikhundleni samacarbohydrates) ukuze uthole amandla.

Lapho ukudla kwakho kugcwele ama-carbohydrate noshukela, umzimba wakho uguqula ama-carbohydrate abe ushukela, bese uwusebenzisa njengomthombo wawo oyinhloko wamandla.

Ku-keto, usika imithombo ye-carbohydrate ekudleni kwakho, uthembele emafutheni namaprotheni. Lapho usika ama-carbohydrate, umzimba wakho uqala ukusebenzisa amafutha njengomthombo wawo oyinhloko wamafutha. Shisa ngamafutha okudla kanye namafutha omzimba wakho agciniwe ozowenza ama-ketones, amaphakethe amancane wamandla ashisayo ashisa amaseli akho.

Lapho ushisa amafutha njengomthombo wakho omkhulu wamafutha, uku-ketosis. I-Ketosis iza nezinye izinzuzo ezihlukile ongeke ukuthole kokunye ukudla. Funda kabanzi mayelana nezinzuzo ze-ketosis ngezansi.

Ukudla kwe-keto kugcizelela kakhulu ukulawula ukudla kwakho kwe-carbohydrate ngenkathi ukhulisa ukudla kwakho amafutha anempilo futhi, kwezinye izimo, nokudla kwakho kwamaprotheni.

Lokhu kwenziwa ngokuyinhloko ngokubala ama-macros nokugxila ekudleni okunamafutha agcwele, imifino engeyona isitashi kanye nekhwalithi enhle yamaprotheni.

Ukudla kwe-keto macronutrients

Kunezinhlobo ezintathu zama-macronutrients: amafutha, ama-carbohydrate, namaprotheni.

Ekudleni kwe-ketogenic, ukuwohloka kwakho kwe-macronutrient kuzobukeka kanjena:

• Yidla i-0.8-1 igremu yeprotheyini ngekhilogremu ngayinye yesisindo somzimba omncane.
• Yehlisa ama-carbohydrate akho abe ngama-20-50 amagremu ngosuku.
• Ama-calories asele kufanele abe ngendlela yamafutha.

Njengoba ubona, udla ama-carbohydrate ambalwa kakhulu ekudleni kwe-ketogenic. Iningi lama-calories akho livela kumafutha namaprotheni.

Ukudla Okungcono Kakhulu Kwe-Keto Okuzofakwa

• Amafutha amaningi anempilo agcwele futhi agcwele i-monounsaturated (njengamafutha kakhukhunathi kanye nebhotela elifunzwe ngotshani elinamafutha amaningi noma i-ghee).
• Inyama (okungcono ukuthi idliwe ngotshani kanye namanqamu akhuluphele).
• Izinhlanzi ezinamafutha.
• Izikhupha zamaqanda (okungcono ukukhuliswa kwamadlelo).
• Imifino engenasitashi, ene-carb ephansi.
• Amantongomane akhuluphele njengamantongomane e-macadamia noma ama-alimondi.
• Ubisi oluphelele (mhlawumbe luluhlaza).
• Ukotapheya nenani elilinganiselwe lamajikijolo.

Kuyini ukudla kwe-paleo?

I-paleo diet, eyaziwa nangokuthi i-caveman diet, ithola igama layo egameni elithi "Paleolithic." Kusekelwe embonweni wokuthi, ukuze uthole impilo engcono, kufanele udle lokho okhokho bakho be-caveman benkathi ye-Paleolithic ababevame ukukudla.

Abalandeli bakaPaleo bakholelwa ukuthi ukukhiqizwa kokudla kwesimanje kanye nemikhuba yokulima kudala imiphumela eyingozi empilweni yakho nokuthi kungcono uma ubuyela endleleni yakudala yokudla.

Ngokungafani nokudla kwe-ketogenic, i-Paleo ayigxili kuma-macros. Empeleni, yidla ukudla okuningi okugcwele, okungacutshunguliwe. Lokho kungasho ama-yam amaningi, noma kungasho i-steak eningi. Omunye wabo nguPaleo.

Ukudla okungcono kakhulu kwe-paleo okufaka phakathi

• Inyama (okungcono ukuthi idliwe ngotshani).
• Izinhlanzi zasendle.
• Izinkukhu - inkukhu, inkukhu, i-turkey, amadada.
• Amaqanda angenayo ikheji.
• Imifino.
• Amafutha emvelo afana namafutha kakhukhunathi, amafutha omnqumo, namafutha kakotapheya.
• Izilimo eziyizigaxa ezifana nama-yam nama-yam (alinganiselwe).
• Amantongomane (alinganiselwe).
• Ezinye izithelo (ikakhulukazi amajikijolo namakotapheya).

Yini abafana ngayo u-Keto no-Paleo?

Kukhona inani elifanelekile lokudlulana phakathi kwe-keto ne-paleo, ngezinye izikhathi okuholela ekudidekeni. Nakhu okufana ngakho i-keto ne-paleo:

Zombili zigxile kwikhwalithi yokudla

Kuzo zombili i-keto ne-paleo, ikhwalithi yokudla ibalulekile. Kokubili ukudla okudlayo kukhuthaza abalandeli ukuthi badle ukudla okuseqophelweni eliphezulu abangakudla, futhi bahlale bekhetha ukudla okunezithako ezinempilo.

Lokhu kubandakanya ukuthenga:

• Imikhiqizo ye-organic.
• Amantongomane aluhlaza kanye nembewu.
• Inyama edla utshani.
• Ukudla kwasolwandle okubanjwe endle.

I-Keto ne-paleo zikhuthaza abantu ukuba bakhethe amafutha anempilo abazowapheka, njengebhotela elifunzwe utshani, amafutha kakhukhunathi, amafutha omnqumo, namafutha kakotapheya, kuyilapho besika amafutha ayingozi njenge amafutha ommbila futhi i amafutha e-canola.

Uma udla imikhiqizo yobisi, kufanele ibe yikhwalithi ephezulu, i-organic, futhi idliwe ngotshani noma nini lapho kungenzeka.

Kokubili kuqeda okusanhlamvu, okusanhlamvu kanye noshukela

Kuzo zombili i-paleo ne-keto, uzoqeda okusanhlamvu, okusanhlamvu kanye noshukela. Izizathu zokwenza lokho, nokho, zihluke ngokuphelele ekudleni ngakunye.

Ukudla kwe-paleo akubandakanyi okusanhlamvu noma okusanhlamvu ngoba kwakungafakwanga ekudleni kwabantu bokuqala. Imikhuba yezolimo, okuhlanganisa ukutshalwa kwezitshalo kanye nokufuywa kwezilwane, ayizange iqale kwaze kwaba yiminyaka engaba ngu-10.000 XNUMX edlule, okwakungemva kwenkathi yabazingeli be-paleolithic.

Imidumba iphinde ibe nezinhlanganisela ezibizwa ngokuthi “ama-antinutrients,” okuhlanganisa ama-lectins nama-phytates, angaphazamisa ukugaya kwabanye abantu. Abaningi be-paleo dieters batusa ukuwagwema ngenxa yalesi sizathu.

I-Paleo dieters iphinde igweme ushukela ocolile (njengoshukela omhlophe noshukela onsundu) ngoba uwukudla okugayiwe. Kodwa-ke, i-paleo ivumela ama-sweeteners emvelo njengoju, ama-molasses, nesiraphu ye-maple.

I-Keto iqeda konke ukudla okuthathu (okusanhlamvu, okusanhlamvu, okusanhlamvu, noshukela) ngezizathu ezimbili ezilula: konke kugcwele ama-carbohydrate, futhi ukukudla kaningi kungaholela ezinkingeni zempilo.

Ukudla okusanhlamvu, okusanhlamvu, okusanhlamvu, noshukela kungakhuthaza ukuvuvukala, ukukhuphuka koshukela wegazi, ukumelana ne-insulin, ukucindezeleka kwamathumbu, nokuningi ( ¹ )( ² )( ³ ). Futhi, bazokukhipha ku-ketosis, babhubhise ukudla kwe-ketogenic.

I-Keto ivumela amanye ama-sweeteners emvelo njengoba stevia kanye nesithelo wendela, Aphansi kuma-carbohydrate futhi anezinga eliphansi le-glycemic.

Ngakho nakuba izizathu zihlukile, kokubili i-keto ne-paleo batusa ukugwema okusanhlamvu, okusanhlamvu okusanhlamvu, noshukela.

I-Keto ne-Paleo ingasetshenziselwa izinhloso ezifanayo zezempilo

Kokubili i-keto ne-paleo ingaba amathuluzi asebenzayo okwehlisa isisindo, futhi kokubili kungasebenza kangcono kunokumane ukhawule ama-calories ( ⁴ )( ⁵ ).

Ngenkathi ungaqala i-keto noma i-paleo ngoba ufuna ukulahlekelwa amakhilogremu ambalwa, kokubili ukudla kunezinzuzo ezihamba ngaphezu kokulahlekelwa kwesisindo esilula.

I-Keto ingasiza ukuphatha:

• ukuvuvukala ( ⁶ ).
• Isifo sikashukela sohlobo 2 ( ⁷ ).
• Isifo senhliziyo ( ⁸ ).
• induna ( ⁹ ).
• Isifo sokuwa ( ¹⁰ ).

Ngokufanayo, abantu abalandela i-paleo bathola ukuthi kunciphisa ukuvuvukala, kusiza ukunciphisa izimpawu ze-IBS, futhi kungavimbela isifo sikashukela kanye ne-cholesterol ephezulu ( ¹¹ )( ¹² ).

Uyini umehluko phakathi kwe-Keto ne-Paleo?

Umehluko omkhulu phakathi kwe-keto ne-paleo uvela ekuhlosweni kokudla ngakunye.

Inhloso yokudla kwe-keto wukungena esimweni se-metabolic se-ketosis, esidinga ukuthathwa okuthile okuyi-macro okukhawulela kakhulu ama-carbohydrate. Uthola izinzuzo eziningi lapho usuka ekusebenziseni ama-carbs uye ekusebenzeni emafutheni.

Inhloso kaPaleo ukubuyela endleleni okhokho bakho ababedla ngayo, okudinga ukuthi kuqedwe ukudla okugayiwe futhi esikhundleni sakho kufakwe ukudla kwangempela, okuphelele. Isizathu se-paleo ukuthi uma udla ukudla okuphelele, uzoba nempilo futhi ulahlekelwe isisindo.

Kunokwehluka okuthile okuvela kulezi zindlela zokudla.

I-Paleo ayikona (njalo) ukudla okune-carb ephansi

I-Paleo ayikona ngempela ukudla okune-carb ephansi.

Lapho ususa okusanhlamvu, okusanhlamvu, okusanhlamvu, noshukela, kungenzeka wehlise ukudla kwakho ama-carbohydrate. Kodwa-ke, ku-paleo, usengadla amanani aphezulu ama-carbohydrate ngesimo samazambane, ithanga, uju, nezithelo.

Uma nje kuwukudla okuphelele, into eyadliwa okhokho bakho kusukela ekuqaleni kwempucuko, kuhle kakhulu ukudla i-paleo.

I-Keto, ngakolunye uhlangothi, inquma yonke imithombo ye-carb, kuhlanganise "enempilo" efana nezinsuku, uju, izithelo ezinoshukela omningi, nama-yam.

I-Keto ivumela imikhiqizo ethile yobisi

Nakuba i-paleo iqeda ubisi (okhokho bakho abazingeli-abaqoqi babengazifuyi izinkomo), i-keto ivumela ubisi olusezingeni eliphezulu ngokulingene kubantu abakwazi ukuluphatha.

Ubisi oluluhlaza, ushizi, ibhotela, i-ghee, nokhilimu omuncu ukudla kwe-keto okwamukelekayo, inqobo nje uma ungezwani ne-lactose.

I-Keto inemingcele kakhulu (yize lokho kungeyona into embi)

Ku-keto, akunandaba ukuthi ama-carbs akho azovelaphi: uju nesiraphu yommbila kuphezulu kuma-carbohydrate, kanti ngenkathi enye ingokwemvelo kanti enye ingeyona, udinga ukuyisika ukuze ihlale kumodi yokushiswa kwamafutha (ketosis). ).

U-Paleo ukhululeke kakhulu. Ivumela ushukela ongahluziwe, izithelo ezinoshukela omningi, ama-yam, neminye imithombo yama-carbohydrate ekhawulelwa yi-keto diet.

Abanye abantu bangase bakuthole kunzima kakhulu ukulandela i-keto ngoba iqinile ekudlaleni ama-carbohydrate.

Ngakolunye uhlangothi, ucwaningo luye lwathola ukuthi kwezinye izimo ukunamathela ekudleni kwe-keto empeleni kuphakeme kunezinye izidlo eziningi zokulahlekelwa isisindo.

Abantu abaningi abalwa nezifiso ze-carb bathola ukuthi kulula ukusika ama-carbs ngokuphelele (ku-keto) kunokumane bawalinganisele (ku-paleo).

Isibonelo, uma unezinyo elikhulu elimnandi, ukunamathela ekusetshenzisweni okukodwa kwe-paleo brownies kungaba inselele, ngisho noma enziwe uswidi ngama-molasses namadethi.

Uma ushukela ukwenza uzitike noma ukwenze ube nezifiso ezinkulu, ungase ube ngcono ku-keto. Uma ukusika ama-carbs ngokuphelele kukwenza uzizwe unemingcele kakhulu, ungase ube ngcono uma uhamba nge-paleo.

i-keto vs. I-Paleo: Ukukhetha Ukudla Okulungile

Ukukhetha phakathi kwe-paleo diet noma i- Ukudla kwe-ketogenic Kuzoya ngezinhloso zakho kanye nobudlelwano bakho nokudla.

Zombili izinhlelo zokudla zingaba zinhle. Ngayinye inezinzuzo zezempilo zesikhashana nezesikhathi eside ezidlulela ngale kokuncipha kwesisindo ( ¹³ ).

Nakuba kokubili ukudla kungakusiza ukusika amafutha futhi uchithe amasentimitha ambalwa, kungase futhi kuthuthukise amazinga akho kashukela egazini kanye ne-cholesterol, futhi kunciphise izimpawu ezihlobene nezifo ezihlukahlukene.

Kuzo zombili izidlo, uzosika okusanhlamvu nokudla okugayiwe okufana nokusanhlamvu, izinkwa, ama-granola bar, namaswidi ahlanganisiwe, kodwa umehluko omkhulu oyinhloko yilokhu:

• Ku-keto: Uzonqamula ama-carbs kakhulu futhi ukwandise ukudla kwakho kwamafutha ukuze ufinyelele i-ketosis. Kuzodingeka uqinise kakhulu ekudleni kwakho kwe-carb, kodwa futhi uzothola izinzuzo ezengeziwe Ukudla kwe-ketogenic ukuthi ngeke uthole ukudla kwe-paleo.
• E-Paleo: Uzonamathela ekudleni okuphelele kwangempela, uqede ubisi, futhi ukwazi ukudla ama-carbs amaningi (kanye nenhlobonhlobo ebanzi yokudla) kunokudla okune-ketogenic, nakuba uzophuthelwa izinzuzo ezengeziwe zezempilo zokudla kwe-ketogenic.

Okubalulekile ukuthi kokubili i-paleo ne-keto ingakusiza ulahlekelwe isisindo, unciphise ingozi yesifo, futhi uphile isikhathi eside, impilo enempilo.

Ukudla okunomsoco kuyinto yomuntu siqu, futhi yikuphi ukudla okulungile kuwe kuncike kubhayoloji yakho eyingqayizivele nokuthi uzizwa kanjani ngokudla ngakunye.

Uyafuna ukuzama i-keto? Eyethu Umhlahlandlela wabaqalayo ku-keto inakho konke okudingayo ukuze uqalise namuhla.

Uma ufuna ukwazi ukuthi i-keto diet iqhathaniswa kanjani nezinye izinhlobo zokudla, hlola le mihlahlandlela ukuze uthole ulwazi oluwusizo:

• I-Keto Diet vs. Ukudla kwaseMedithera.
• I-Keto Diet vs. Izidlo ezine-alkaline.
• I-Keto Diet vs. I-Atkins Diet.