Ukutya kwe ketogenic kusekwe kuthintelo lokusetyenziswa kweecarbohydrate ukuya kwi-10% ukwenza umzimba ube kwimeko ye-ketosis. Ngale ndlela, ezinye iindlela zokutshisa iikhalori zomzimba ziyasebenza.
Oku kutya kukwabizwa ngokuba kukutya kweketo, evela kwigama elithi ketogenic ngesiNgesiKukutya okune-carbohydrate ephantsi kwaye sele kuthandwa kakhulu kuba kunceda umzimba utshise amanqatha aqokelelweyo emzimbeni, kwaye utshise iikhalori ezingaphezulu.
Abantu abaninzi balufumene olu tshintsho kwihlabathi liphela, iyanceda ukunciphisa umzimba okunempilo, inegalelo ekuphuculeni impilo yethu, kunye nokuphucula ukusebenza kweembaleki. Baninzi abantu abaye banamava kwezi zibonelelo kwaye ukuba unesibindi sokwenza oku kutya, uya kuba ngcono.
Ukuba ukutya akwenziwanga ngendlela ekhuselekileyo, kunokuba yinto engakhuselekanga kwaye kunokusenzakalisa. Apha sikuxelela ukuba luhlobo luni lokutya oluqulathe, kukuphi ukutya okuvunyelweyo kwaye zeziphi iingozi zazo.
Iimpawu zokutya zeKetogenic
Ukutya kwe ketogenic yenye yeekhabohayidrethi ngokupheleleyo okanye kuncitshiswe kakhulu ukunyanzela umzimba ube yi-ketosis. Oku kunceda ukunciphisa umzimba ngokukhawuleza, okoko Kwi ketosis umzimba usebenzisa amanqatha ukufumana amandla.
I-Ketosis yimeko ye-metabolic apho iiCarbohydrate zithathwa njengomthombo ophambili weswekile yamandla. Ke ngoko, umzimba unyanzelekile ukuba ufumane amandla kwimetabolism yamafutha.
Xa sihlutha umzimba wee-carbohydrate, iswekile egcinwe esibindini isetyenziswa njengesixhobo sokuqala. Nje ukuba ityiwe, umzimba uqala ukusebenzisa iiasidi ezinamafutha, uziguqula zibe yimizimba yeetone. Ukukhutshwa kwayo okukhulu kunokuba yingozi kwamanye amalungu, ke kufuneka kwenziwe ngokumodareyitha.
Kukuthini oku kutya kweKeto?
Isiseko sokutya kukuthintela yonke imithombo yeecarbohydrate kunye neecarbohydrate kukutya kwethu, ukuze ezinye iindlela ze-metabolic zisebenze. Inani leecarbohydrate kukutya kolu hlobo kufuneka libe ngaphantsi kwengcebiso yemihla ngemihla, i-50 okanye i-60% yeekhalori zizonke. Ngokubanzi, malunga ne-10% okanye ngaphantsi kwamandla anikezelwa ngohlobo lwama-hydrate.
Kukho iintlobo ezininzi zokutya kwe ketogenic, ayizizo zonke izithintelo ngokulinganayo, ke ngoko, kwezinye ukutya iziqhamo kunye nemifuno kuyavunyelwa, kodwa kubungakanani obulawulwayo, ngelixa kwezinye yonke imithombo yehydrate isuswa, kuthintela ngokupheleleyo ukutya okuziinkozo, umgubo, isonka, ipasta, iimbotyi, irayisi, iziqhamo kunye nemifuno ethile.
Kokunye ukutya kweKeto ukuzila ukutya kusetyenziselwa ukukhuthaza ukuyilwa kokuqala kwemizimba ye-ketone, eya kuthi kamva ibangele ukulahleka kwesisindo ngeendleko zokunyusa i-oxidation ephezulu.
Ukutya kuvunyelwe kwisondlo se ketogenic
Ukutya okuvunyelweyo ekudleni, yenza isicwangciso sokutya esiye saziwa ngokuhamba kweminyaka, enkosi ngezibonelelo zempilo.
Kuyasebenza ukunciphisa umzimba kwaye kukwanceda ukunciphisa ukuxhuzula kwizigulana ezingakhathaleli lixesha lonyango. Ukongeza, ubudlelwane bayo kunyango lwesifo seswekile II kusaphandwa.
Uluhlu lokutya oluvunyelweyo kukutya kwe ketogenic
Okulandelayo, siza kukuxelela ukuba kukuphi ukutya ekufanele ukuba kukwisicwangciso sakho sokutya ukuqala ngomso nge Ukutya kweKeto.
Ukutya kwemvelaphi yezilwanyana
Imveliso nganye yezilwanyana ivumelekile, inyama, intlanzi kunye namaqanda, kukutya okunotyebileyo kwiiproteni Yenza isiseko sokuqala keto yokutya.
Eli galelo leeproteni kufuneka liqinisekiswe ukuthintela i-catabolism yemisipha, ethintela ukukhula kwe-sarcopenia kwixesha eliphakathi nelide. Iibhetri kufuneka zithintelwe, njengoko oku kunokubangela ukuba kuziswe iicarbohydrate.
Ukutya kwemvelaphi yezilwanyana kuvunyelwe:
- Iinyama ezimhlophe.
- Inyama ebomvu
- Intlanzi emhlophe.
- Iintlanzi eziluhlaza.
- Ukutya kwaselwandle
- Amaqanda.
- Iimveliso zederi.
Imifuno
Imifuno ayiboneleli phantse iicarbohydrate. Ngesi sizathu, banokufakwa kukutya kwe ketogenic, Njengokuba izilimo eziyizigaxa kunye nokugqitha kubungakanani bazo kuthintelwe.
Kwelinye icala, kuya kufuneka uphephe ukusetyenziswa kweziqhamo ngobuninzi bazo, ukusukela oko I-fructose kwiziqhamo iya kwaphula inkqubo ye-ketosis. Abaxhasi beli hlobo lokutya bathi i-fructose inokunyusa umngcipheko wesifo sesibindi, ngenxa yoko kufuneka kuthintelwe iimbotyi, kuba nazo zinemidumba ephazamisa imetabolism ye-acid acids.
Imifuno ekhuthaziweyo:
- Isileri.
- Iimbotyi eziluhlaza.
- Itswele.
- Ispinatshi.
- Uzucchini.
- Iponyoponyo.
- Iipepile.
- Ilethasi.
- Izityalo zeqanda.
Ukutya okunamafutha
Okokugqibela, kwisidlo se ketogenic kufuneka utye ukutya okunamafutha ngokufanelekileyo. Ezi zibonelela nge-omega 3 kunye ne-omega 6 eziyimfuneko ekusebenzeni komzimba.
Xa sisithi ukutya okunamafutha, sithetha oku kutya kunempilo:
- Amantongomane.
- Iponyoponyo.
- Ikhokhonathi.
- Ioyile yemifuno, ezinjengeoyile ye-olive eyintombi, okanye ioyile yekhokhonathi.
Ezi mveliso kufuneka zihlala zisetyenziswa ziluhlaza ukuze zingonakalisi ixabiso lazo lesondlo. Ukuba sibeka i-lipids kumaqondo obushushu aphezulu oku kuyonyusa imveliso yee-acid ezinamafutha.
Iingxaki ezinokubakho ngokutya kwe ketogenic
Ukutya kwe ketogenic kunokubangela iziphumo ebezingalindelekanga ezithileezinjengokuqhinwa ngamanye amaxesha, i-halitosis, izihlunu zentloko, intloko ebuhlungu, urhudo, irhashalala kunye nobuthathaka.
- Ukuba uninzi lweziqhamo kunye nemifuno ziyancitshiswa ekudleniOku kunokubangela ukusilela kunikezelo lweevithamini, iiminerali kunye nemicu. Oku kungasombululwa ngegalelo elongezelelekileyo ngezibonelelo.
- Ngokuthatha ifayibha encincia, sinokuba nokuqhina, ke kubalulekile ukuthatha ukumiliselwa kunye namayeza alungiselela ukukhutshwa kwendalo, njengokungena okanye ukufakwa kwe-frangula.
- Singaba nomphunga ombi ukusukela kwimizimba yeketone ziyaguquguquka kwaye zikhutshwa ngemiphunga zikhokelela kumphunga ombi okanye kwihalitosis.
- Inokunciphisa inqanaba lokuqondaKuba ingqondo kufuneka isebenzise imizimba ye-ketone endaweni yeglucose, ipetroli yayo oyikhethileyo, ukusebenza kwengqondo kunokuphazamiseka.
- Kunzima ukulandela Olu hlobo lokutya lunzima ngakumbi ukulandela ixesha elide kuba ukutya okuninzi kuqulethe ii-carbohydrate ezinjengeesiriyeli, i-oats, iziqhamo, imifuno, isonka, umgubo, ipasta, irayisi, njl.