Njengoba ucwaningo lokudla okunempilo kanye nezeluleko zivela, umqondo wokudla "ophelele" nawo uyashintsha. Amafutha aphansi ayevame ukuba yintukuthelo yonke kuze kube yilapho siqala ukuqaphela ukuthi ayengagcini (noma enambitha) ekunciphiseni isisindo noma impilo yesikhathi eside. Manje njengoba sesazi ukuthi amafutha mahle futhi ayadingeka, sibhekene nezincomo ezahlukene kuleyo ndawo.
Sesivele siqhathanise izidlo ezimbili ezidume kakhulu kulezi zinsuku: i Ukudla kwe-ketogenic kanye nokudla kwe-paleo. Kulesi sihloko, sizoqhathanisa ukudla kwe-keto nokudla kwaseMedithera, sifingqa ngamunye bese sibheka lapho zifana futhi zihlukile.
Okuqukethwe
Kuyini ukudla kwe-Keto?
La Ukudla kwe-ketogenic wukudla okune-carbohydrate ephansi okwaqala ukwenziwa ngeminyaka yawo-1920 njengokudla kokwelapha izingane ezinesifo sokuwa. Kusukela lapho, abacwaningi baye bafunda ukudla kwe-keto ngokusebenza kwayo ekwelapheni yonke into kusukela ekuncipheni kwesisindo kuya ekufeni amaseli ezinomdlavuza.
Ezifundweni eziningi zesayensi, ukudla kwe-keto kubhekwa njengokudla okuphansi kakhulu kwe-carb (5-10%), okunamafutha aphezulu (70-80%), kanye nokudla okuphakathi kwamaprotheni (20-15%). Kepha ngolwazi olusha lokuthi ungangena kanjani ku-ketosis, izidingo zakho ezinkulu zingase zehluke.
Umqondo ngemuva kokudla kwe-keto ukufaka umzimba kuwo ketosis, isimo se-metabolic lapho umzimba usebenzisa zonke izitolo zawo zama-carbohydrate futhi uqala ukushisa amafutha ukuze uthole amandla. I-Ketosis inezinzuzo eziningi impilo futhi isetshenziswa njengendlela yokudla yokuvimbela izifo eziningi ezingapheli.
Ukudla kwe-keto kuhlanganisa:
- Amafutha ahlanganisa amafutha anempilo, ukwatapheya, amantongomane o Amantongomane, amaqanda, kanye nemikhiqizo yobisi enamafutha agcwele njenge ibhotela noma i-ghee.
- Amaprotheni ezilwane, okuhlanganisa inyama yenkomo, izinkukhu, inyama yesitho, inhlanzi enamafutha, namaqanda.
- Imifino engenasitashi, ene-carb ephansi (bona umhlahlandlela wethu yemifino engcono kakhulu ekudleni kwe-ketogenic).
- Cha noma amanani alinganiselwe kakhulu wezithelo futhi kuphela lezo ezinoshukela omncane njengamajikijolo.
- AKUKHO ushukela, ufulawa, noma ukudla okugayiwe, njengoba noma yimaphi ama-carbohydrate engeziwe angakukhipha ku-ketosis.
Kuyini ukudla kwaseMedithera?
Ukuthandwa kokudla kwaseMedithera kuhlehlela emuva eminyakeni eminingi futhi kusekelwe ekukhethweni kokudla kwabantu baseFrance, e-Italy, naseSpain ngeminyaka yawo-1940-50s. Ukudla kwangempela kwalabo abaseduze noLwandle iMedithera kuyehluka kancane. Ocwaningweni, ukudla kuvame ukuba namafutha akha cishe u-30% (cishe u-8% noma agcwele ngaphansi), amaprotheni akha cishe ama-20%, nama-carbohydrate akha cishe ama-50%.
Ukudla kweMedithera kuhlanganisa:
- Amafutha ekhwalithi ephezulu, ikakhulukazi amafutha omnqumo.
- Ubhontshisi nemidumba, uphizi, uphizi nodali.
- Inala yezithelo nemifino.
- Imikhiqizo yobisi, ikakhulukazi iyogathi noshizi.
- Inhlanzi njengomthombo oyinhloko wamaphrotheni angadli imifino, okungenani kabili ngeviki.
- Izinhlamvu ezingacwengekile, okuhlanganisa irayisi elinsundu, iquinoa, nezinkwa ezisanhlamvu.
- Ukusetshenziswa kwewayini ngokusesilinganisweni.
- Inani eliphansi lemikhiqizo yenyama, ngaphezu kwezinhlanzi.
- Ushukela ocolisisiwe omncane noma awukho nhlobo, ufulawa kanye nokudla okugayiwe.
Lokhu kudla kwanconywa kakhulu ngemva kokuba kutholakale ukuthi kunciphisa ingozi yezifo eziningana ezingapheli, kuhlanganise nesifo senhliziyo [2].
Amazinga aphezulu e-oleic acid emafutheni omnqumo kanye nama-polyphenols ewayini kucatshangwa ukuthi ahlinzeka ngezinzuzo eziningi zokudla kwaseMedithera.
I-Keto vs Mediterranean: Ukufana
Kokubili izidlo zabelana ngokufana okuphawulekayo:
Izinzuzo zezempilo
Kunezici ezinhle zezempilo zazo zombili izidlo. Isibonelo, ukudla kwe-ketogenic kuye kwaboniswa ukusiza ukwandisa i-cholesterol ye-HDL, i-cholesterol ephansi ye-LDL kanye ne-cholesterol ephelele, kanye ne-triglycerides ephansi. Isetshenziswe abantu abanesifo sikashukela sohlobo lwe-2. Ocwaningweni lokuqala, ibonise ngisho nesithembiso sokusetshenziswa ekwelapheni nasekuvimbeleni izimo ezinzima ezifana nesifo sikashukela. cáncer.
Ukudla kwaseMedithera bekulokhu kumkhuba ojwayelekile isikhathi eside kunokudla kwe-keto futhi kuletha imiphumela efanayo. Ukuhlaziywa kwe-meta ngo-2014 kwathola ubudlelwano phakathi kokusetshenziswa okuphezulu kwamafutha omnqumo kanye nengozi ephansi yokufa, unhlangothi, nesifo senhliziyo.
Lezi zinzuzo ziboniswe ukuthi ziphumelele ikakhulukazi ekulahlekeni kwesisindo eside uma kuqhathaniswa nokudla okunamafutha aphansi. Phakathi nocwaningo olukhulu [1] oluthatha iminyaka emibili kuqhathaniswa nokudla okunamafutha aphansi, okune-carb ephansi, kanye nokudla kwaseMedithera, imiphumela yabonisa ukuthi kokubili ukudla kwaseMedithera kanye nokudla okune-carb ephansi kwaletha ukwehla kwesisindo esiningi ngokuhamba kwesikhathi kuneqembu elinamafutha aphansi .
ukuthatha i-sodium
Kokubili i-keto ne-Mediterranean ingaba nosawoti omningi kunezinye izidlo "ezihlanzekile". Ukudla kwaseMedithera kugcwele i-sodium ngenxa yosawoti omningi, ukugqoka okunamafutha nokudla okufana neminqumo, ama-anchovies, noshizi asebekhulile. Ukudla ekudleni kwe-keto empeleni kunosawoti omningi ngokwemvelo, ngakho-ke ukungeza usawoti kunconywa ukugwema ukushoda kwe-electrolyte.
ukudla "okuhlanzekile".
Kokubili ukudla kugcizelela ukudla okusha, imifino egcwele namaprotheni nokugwema ushukela owengeziwe, izithasiselo, amakhemikhali, nokudla okugayiwe.
I-Keto vs Mediterranean: ihluke kanjani
Nakuba behlanganyela izinzuzo ezithile ezivamile, ukudla kwe-ketogenic nokudla kwaseMedithera kunomehluko omkhulu:
Ukudla kwe-carbohydrate
Ukudla kwaseMedithera kugcizelela amafutha anempilo futhi kuqeda ushukela ocolile, kodwa kuhlanganisa nenani eliphakeme kakhulu lama-carbohydrate, okuhlanganisa izithelo, isinkwa esigcwele okusanhlamvu kanye ne-pastas. Uhlobo olujwayelekile lokudla alukona neze ukudla okune-carb ephansi. Ngokuphambene, ukudla kwe-ketogenic kuphansi kakhulu kuwo wonke ama-carbohydrates, ngisho nezinguqulo ezingaqinisekisiwe.
Ukudla amafutha
Ukudla kwaseMedithera kunamafutha amaningi uma kuqhathaniswa nokudla okujwayelekile okunamafutha aphansi, kodwa kuphansi kakhulu ngamaphesenti wamafutha kune-keto.
Uhlobo lwamafutha luhlukile futhi: ukudla kwaseMedithera kugcizelela amafutha angenawo amafutha nenhlanzi, kuyilapho ukudla kwe-keto kufaka phakathi amafutha agcwele futhi angenalutho (okuhambisana nesayensi yakamuva, njengoba sazi, ububi bamafutha agcwele buye baba khona. exoshiwe).
Iziphumo
Zombili izindlela zokudla zingasiza ekuthuthukiseni impilo, ikakhulukazi uma othile edla ukudla okungenamsoco ngaphambili, inhloso yokudla kwe-ketogenic ijulile kakhulu. Kungaphezu nje kokulahlekelwa isisindo noma ukudla okunempilo; yakhelwe "ukugebenga" isimo se-metabolic yomzimba ngokusebenzisa i-ketosis.
Kumuntu onesifiso sokudla kangcono nokunciphisa isisindo, ukudla kwaseMedithera kungase kube indawo enhle yokuqala, kodwa ukudla okuphezulu kwama-carbohydrate, ikakhulukazi okusanhlamvu ne-pasta, kuyinkinga ngokuhamba kwesikhathi. Ingasetshenziswa njengesisekelo sokushintshela kancane kancane ekudleni okune-carb ephansi njenge-keto.
Ukudla kwe-Keto-Medithera: Okungcono Kakhulu Kwamagama Womabili
Abanye abantu balandela okuthile okubizwa ngokuthi "iMedithera Ketogenic Diet" ehlanganisa okungcono kakhulu kokudla ngakunye. Ukudla kufaka phakathi ama-7-10% ama-carbohydrate, ama-55-65% amafutha, ama-22-30% amaprotheni, no-5-10% utshwala.
Ukudla kuhlanganisa:
- amanani aphezulu amafutha anempilo (ikakhulukazi kakhukhunathi nomnqumo) namanye amafutha emifino njengokwatapheya.
- izinhlanzi ezinamafutha njengomthombo oyinhloko wamaprotheni kanye namaqanda, ushizi kanye nenyama engenamafutha.
- amasaladi amaningi kanye nemifino engenasitashi.
- ukudla okusesilinganisweni kwewayini elibomvu.
Njengokudla kwe-ketogenic, isitashi esisekelwe okusanhlamvu, ushukela, nofulawa kuqedwa ngokuphelele. Umehluko ukuthi ukudla kugcizelela imithombo yamafutha ehluke kancane kunokudla okujwayelekile kwe-keto futhi kuvumela iwayini elibomvu.
Uma kufika phansi, iqiniso liwukuthi abantu abaningi badinga uhlobo oluthile lokungenelela okunomsoco, kungakhathaliseki ukuthi luvela eMedithera noma ekudleni kwe-ketogenic. Umehluko wukuthi ukudla kwe-ketogenic kuhambisana nocwaningo lwakamuva futhi kuveza imiphumela ethile yokuba ku-ketosis, esikuthandayo ngaphezu kwakho konke.
Fuentes:
[1] "Ukuncipha kwesisindo ngokudla okune-carbohydrate ephansi, iMedithera, noma okunamafutha aphansi." I-New England Journal of Medicine, vol. 359, nxa. 20, 2008, p. 2169–2172., doi:10.1056/nejmc081747.
[2] Rees, Karen, et al. "Iphethini Yokudla 'yeMedithera' Yokuvimbela Okuyinhloko Kwezifo Zenhliziyo". Isizindalwazi se-Cochrane Sokubuyekezwa Okuhlelekile, Disemba 2013, doi:10.1002/14651858.cd009825.pub2.