Ukudla kwe-ketogenic kusekelwe ekuvinjelweni kokusetshenziswa kwe-carbohydrate ku-10% ukwenza umzimba ube sesimweni se-ketosis. Ngale ndlela, ezinye izindlela zokushisa ama-calories omzimba ziyasebenza.
Lokhu kudla kwaziwa nangokuthi ukudla keto, okuvela egameni elithi ketogenic esiNgisiniKungukudla okune-carbohydrate ephansi futhi sekuthandwa kakhulu ngoba kusiza umzimba ukuthi ushise amanoni aqoqiwe emzimbeni, futhi ushise ama-calories amaningi.
Abantu abaningi bazibonile lezi zinguquko emhlabeni wonke, kusiza ukunciphisa umzimba okunempilo, kufaka isandla ekuthuthukiseni impilo yethu, futhi kuthuthukise ukusebenza kwezemidlalo. Kunabantu abaningi asebeke bathola lezi zinzuzo futhi uma uzoba nesibindi sokwenza lokhu kudla, uzobuye ube ngcono.
Uma izindlela zokudla zingenziwa ngendlela ephephile, zingaphepha futhi zingasilimaza. Lapha sikutshela ukuthi lolu hlobo lokudla luqukethe ini, yini ukudla okuvumelekile nokuthi yini ubungozi bayo.
Izici zokudla kwe-Ketogenic
Ukudla kwe-ketogenic kungenye lapho ama-carbohydrate ancishiswe ngokuphelele noma kakhulu ukuphoqa umzimba ukuthi ube yi-ketosis. Lokhu kusiza ukuthi ukwehla kwesisindo kusheshe, ngoba Ku-ketosis, umzimba usebenzisa amanoni ukuthola amandla.
I-Ketosis yisimo se-metabolic lapho ama-carbohydrate ancishwa njengomthombo oyinhloko we-glucose wamandla. Ngakho-ke, umzimba uphoqeleka ukuthola amandla kusuka ekuguqulweni kwamafutha.
Lapho siphuca umzimba ama-carbohydrate, i-glucose egcinwe esibindini isetshenziswa njengomthombo wokuqala. Uma sekuphelile, umzimba uqala ukudla ama-fatty acids, uwaguqule abe yimizimba ye-ketone. Ukukhishwa kwayo okukhulu kungaba yingozi kwezinye izitho, ngakho-ke kufanele kwenziwe ngokulinganisela.
Kuyini lokhu kudla kweKeto?
Isisekelo sokudla ukuvimbela yonke imithombo yama-carbohydrate nama-carbohydrate ekudleni kwethu, ukuze kusebenze eminye imizila yemethabolic. Isilinganiso sama-carbohydrate ekudleni kwalolu hlobo kufanele sibe ngaphansi kwesincomo sansuku zonke, i-50 noma i-60% yama-calories aphelele. Ngendlela ejwayelekile, cishe u-10% noma ngaphansi kwamandla anikezwa ngendlela yama-hydrate.
Kunezinhlobo eziningana zokudla ketogenic, akubona bonke abavimbela ngokulinganayo, ngakho-ke, kwabanye ukungena kwezithelo nemifino kuvunyelwe, kodwa ngobuningi obulawulwayo, kanti kokunye yonke imithombo yama-hydrate iyasuswa, kuvimbela ngokuphelele okusanhlamvu, ufulawa, isinkwa, ipasta, imidumba, irayisi, izithelo nemifino ethile.
Kokunye ukudla kwe-Keto ukuzila ukudla kusetshenziselwa ukukhuthaza ukwakheka kokuqala kwemizimba ye-ketone, okuzodala ukulahleka kwesisindo ngokukhishwa kwe-oxidation ephezulu yamafutha.
Ukudla kuvunyelwe ekudleni kwe-ketogenic
Ukudla okuvunyelwe ekudleni, kwakha uhlelo lokudla oludumile eminyakeni edlule, ngenxa yezinzuzo zezempilo.
Kuyasebenza ekwehliseni isisindo futhi kusiza nasekunciphiseni ukuquleka kweziguli ezingazweli esikhathini semithi. Ngaphezu kwalokho, kuyaphenywa ubudlelwane bayo nokwelapha uhlobo lwesifo sikashukela sohlobo II.
Uhlu lokudla okuvunyelwe ekudleni kwe-ketogenic
Okulandelayo, sikutshela ukuthi yikuphi ukudla okufanele kube kuhlelo lwakho lokudla ukuze uqale kusasa nge- Ukudla kwe-Keto.
Ukudla okuvela ezilwaneni
Umkhiqizo ngamunye wezilwane uvunyelwe, inyama, inhlanzi namaqanda, kungukudla okunothile ngamaprotheni lokho yakha isisekelo sokuqala kokudla keto.
Lo mnikelo wamaprotheni kufanele uqinisekiswe ukugwema imisipha ye-catabolism, evimbela ukuthuthukiswa kwe-sarcopenia esikhathini esimaphakathi nesikhathi eside. Abashayayo kufanele bagwenywe, ngoba lokhu kungadala ukwethulwa kwama-carbohydrate.
Ukudla kwemvelaphi yezilwane kuvunyelwe:
- Inyama emhlophe.
- inyama ebomvu
- Inhlanzi emhlophe.
- Izinhlanzi eziluhlaza okwesibhakabhaka.
- Ukudla kwasolwandle
- Amaqanda.
- Imikhiqizo yobisi.
Imifino
Imifino ayinikezeli cishe ama-carbohydrate. Ngalesi sizathu, bangafakwa ekudleni kwe-ketogenic, inqobo nje uma izilimo eziyizigaxa nokuningi ngokweqile kugwenywa.
Ngakolunye uhlangothi, kuzodingeka ugweme ukusetshenziswa kwezithelo ngobuningi, ngoba I-fructose evela ezithelweni izokwephula inqubo ye-ketosis. Abaxhasi balolu hlobo lokudla bathi i-fructose ingakhuphula ubungozi besifo sesibindi, ngakho-ke kuyadingeka ukukhawulela imidumba, ngoba nayo inezinhlamvu eziphazamisa imetabolism yamafutha acid.
Imifino enconyiwe:
- Isilimo esidliwayo esinamagatsha anamanzi.
- Obhontshisi abaluhlaza okotshani.
- U-anyanini.
- Isipinashi.
- I-Zucchini.
- Ukwatapheya.
- Upelepele.
- Ulethisi.
- Izitshalo zamaqanda.
Ukudla okunamafutha
Okokugcina, ekudleni kwe-ketogenic kufanele usebenzise ukudla okunamafutha njalo. Lokhu kunikeza i-omega 3 ne-omega 6 ezidingeka kakhulu ekusebenzeni komzimba.
Uma sithi ukudla okunamafutha, sisho lokhu okulandelayo okunempilo:
- Amantongomane.
- Ukwatapheya.
- Ukhukhunathi.
- Amafutha emifino, njengamafutha omnqumo angaphezulu, noma uwoyela kakhukhunathi.
Le mikhiqizo kufanele ihlale idliwe iluhlaza ukuze ingalimazi inani layo lokudla okunempilo. Uma sibeka ama-lipids emazingeni okushisa aphezulu lokhu kuzokhulisa ukukhiqizwa kwama-acid anamafutha.
Izinkinga ezingenzeka ngokudla kwe-ketogenic
Ukudla kwe-ketogenic kungadala imiphumela ethile emibinjengokuqunjelwa ngezikhathi ezithile, i-halitosis, amajaqamba, ubuhlungu bekhanda, uhudo, ukuqubuka nobuthakathaka.
- Uma izithelo nemifino eminingi kuncishisiwe ekudleniLokhu kungadala ukuthi sibe nokushoda ekunikezeni amavithamini, amaminerali kanye nemicu. Lokhu kungaxazululwa ngomnikelo owengeziwe ngezengezo.
- Ngokuthatha umucu omncanea, singaba nokuqunjelwa, ngakho-ke kubalulekile ukuthatha ama-herbal teas avumela ukuphuma kwabantu ngokwemvelo, njengokufakwa kwe-mallow noma i-frangula infusion.
- Singaba nomphunga omubi kusukela emizimbeni ye-ketone ziyaguquguquka futhi zikhishwa ngamaphaphu okuholela ekunukeni umoya noma i-halitosis.
- Kunganciphisa izinga lokuqondaNjengoba ubuchopho kufanele busebenzise imizimba ye-ketone ukufaka i-glucose, uphethiloli wayo wokuzikhethela, ukusebenza kwengqondo kungaphazamiseka.
- Kunzima ukulandela lolu hlobo lokudla lunzima kakhulu ukulandela esikhathini eside ngoba ukudla okuningi kuqukethe ama-carbohydrate anjengamabele, i-oats, izithelo, imifino, isinkwa, ufulawa, ipasta, ilayisi, njll.