Ukudla Kwe-Ketogenic: Ukusetshenziswa, Izinzuzo, Uhlelo Lokudla, nokuningi

Ukudla kwe-ketogenic kuzuze ukuthandwa okukhulu ngenxa yamandla ako emvelo okukhuthaza ukuncipha kwesisindo kanye nokwenza ngcono impilo yonke. Lolu hlelo lokudla okune-carb ephansi, okunamafutha amaningi lunomthelela ekusebenzeni kahle komzimba, okubangela uguquko endleleni esicabanga ngayo ngokudla okunempilo nokulawulwa kwesisindo. 

Ukudla kwe-ketogenic kukhuthaza umzimba ukuthi ungene esimweni esibizwa nge-ketosis. Kulesi simo, umzimba ushisa amafutha esikhundleni sama-carbohydrates. Kule bhulogi, sizohlola ukuthi iyini i-keto diet, isebenza kanjani, izinzuzo zayo ezingaba khona kanye nemiphumela engemihle, futhi sinikeze isampula lokudla lokukusiza ukuthi uqalise ohambweni lwakho lwe-keto. 

Iyini I-Ketogenic Diet? 

Ukudla kwe-ketogenic, noma uhlelo lokudla kwe-keto ngokwemibandela yomuntu ongajwayelekile, luwuhlelo lokudla olune-carb ephansi, olunamafutha amaningi oludumile ngezinzuzo zalo zezempilo ezingaba khona. Lokhu kudla kukwabelana ngokufana nokunye ukudla okune-carb ephansi, njengokudla kwe-Atkins, kodwa kunendlela eyingqayizivele yokulinganisela kwe-macronutrient. 

Emgogodleni walo, uhlelo lokudla kwe-ketogenic lubandakanya ukunciphisa ukudla kwe-carbohydrate futhi esikhundleni salo kufakwe amafutha. Lokhu kuncipha okuphawulekayo kwe-carb kubeka umzimba esimweni se-metabolic esibizwa ngokuthi i-ketosis. Okulandelayo yizilinganiso ze-macronutrient ekudleni okujwayelekile kwe-ketogenic: 

• 70-80% amafutha 
• 10-20% amaprotheni 
• 5-10% ama-carbohydrate 

Indlela Esebenza 

Ukudla kwe-ketogenic kuthinta kakhulu indlela umzimba womuntu osebenza ngayo umzimba, ukuwususa ekusebenziseni ama-carbohydrate njengomthombo wamandla oyinhloko kuye ekushiseni amafutha. Lolu shintsho lwe-metabolic lwenzeka ngenqubo ebizwa nge-ketosis, okuyisinyathelo esibalulekile esidingekayo ekusebenzeni kahle kokudla. 

Lapho umuntu enciphisa kakhulu ukudla kwakhe ama-carbohydrate, ngokuvamile aze afike ku-20 kuya ku-50 amagremu ngosuku, izitolo ze-glucose zomzimba ziyaphela. Ngenxa yalokhu, amazinga e-insulin ehla kakhulu, okubangela uchungechunge lwezinguquko ze-metabolic. Umzimba ungena esimweni se-catabolic, lapho uqala ukudiliza amafutha ukuze uthole amandla. 

Izinqubo ezimbili ezibalulekile ze-metabolic ziyadlala phakathi nalolu shintsho: 

• I-Gluconeogenesis: Umzimba ukhiqiza i-glucose ngaphakathi, ikakhulukazi emzimbeni isibindi, kusetshenziswa ama-substrates afana ne-pyruvate, i-lactic acid, i-glycerol, nama-amino acid athile. 
• I-Ketogenesis: Lapho ukutholakala kwe-glucose kwehla ngokuqhubekayo, umzimba ushintshela ku-ketogenesis ukuze unikeze omunye umthombo wamandla ngesimo semizimba ye-ketone. 

Ngesikhathi se-ketogenesis, amazinga aphansi e-insulin aholela ekwandeni kokuwohloka kwamafutha, ukukhiqiza ama-fatty acids. Lawa ma-acids anamafutha abe eseshintshwa abe yi-acetoacetate, kamuva aguqulelwe ku-beta-hydroxybutyrate ne-acetone. Lezi zinhlanganisela ezintathu zaziwa njengemizimba ye-ketone, futhi ziqala ukunqwabelana emzimbeni njengoba ukudla kwe-ketogenic kugcinwa. Lesi simo se-metabolic sibizwa ngokuthi "i-nutritional ketosis.' 

Yiziphi Izinzuzo zamaKetones? 

• Ukuncipha kwesisindo kungenye yezinzuzo ezibalulekile ezihlobene ne-ketosis. Ukushintshela komzimba ekusebenziseni amafutha ukuze kube uphethiloli kunganciphisa amafutha omzimba, ikakhulukazi amafutha e-visceral azungeze isisu. 
• Le nqubo ingase ibangele ukuncipha kwendlala kanye nokudla okuphansi kwekhalori. 
• Abantu abaningi abadla ukudla kwe-ketogenic babhekana nokuncipha kwesisindo ngenkathi begcina imisipha ethambile. 
• Ukuze isithuthwane, ikakhulukazi ezinganeni ezine-focal seizures, i-ketosis inomthelela ekujabuleleni ubuchopho, okungenzeka kunciphise imvamisa yokuquleka. 
• Ucwaningo luphinde luphakamise ukuthi ama-ketones angase abe nezakhiwo ze-neuroprotective, okwenza ukudla kube isihloko esithakaselwayo ngezimo ezifana Isifo i-Alzheimer, i-autism, kanye nomdlavuza othile wobuchopho. 
• Ukudla kuthinta ukulawulwa kweshukela egazini, kusiza abantu nge Uhlobo lwesibili sikashukela ukulawula amazinga kashukela egazi ngendlela ephumelela kakhudlwana. 

Impilo yenhliziyo nemithambo yegazi ingase ibe ngcono ekudleni kwe-ketogenic. Ukudla kunomthelela ezicini eziningana zengozi yesifo senhliziyo, okuhlanganisa: 

• Ukunciphisa ukucindezelwa kwegazi 
• Ukuthuthukisa i-HDL (enhle) amazinga e-cholesterol 
• Ukunciphisa ama-triglycerides 

Iluphi Uhlobo Lokudla Oluvunyelwe Ekudleni Kwe-Ketogenic? 

• Amaprotheni 
  • Amaqanda: Acebile ngamavithamini B, amaminerali, kanye nama-antioxidants, amaqanda amabili amakhulu ahlinzeka ngaphezu kwe-12g yamaprotheni ane-zero carbohydrates. 
  • Inyama: Inyama entsha nezinkukhu ziyimithombo emihle kakhulu yamaprotheni angenalutho, amavithamini B, namaminerali afana nalokhu i-potassiumi-selenium, i-zinc. 
  • Inhlanzi: Izinhlanzi ezinamafutha njenge-saumoni, i-sardines, i-mackerel, ne-albacore tuna ziphezulu kumafutha omega-3 namaprotheni. Futhi aqukethe amavithamini B, i-potassium, ne-selenium. 
• Dairy
  • Ushizi: Ngama-carbohydrate ayiziro, okuqukethwe kwamafutha amaningi, futhi kucebile ngamaprotheni ne-calcium, ushizi uwukudla okuhle kakhulu kwe-keto-friendly. 
  • Iyogathi YamaGreki: Ama-ounces ayisikhombisa ahlinzeka cishe ngo-20g wamaprotheni kanye no-8g kuphela wama-carbohydrate. 
  • I-Cottage Cheese: Ama-ounces ayisishiyagalombili aqukethe ngaphezu kuka-6g wama-carbohydrate kanye nama-28g wamaprotheni. 
• imifino 
  • Khomba imifino engaphansi kuka-8g wenet carbs inkomishi ngayinye. 
  • I-Broccoli, ubhontshisi obuluhlaza, i-cauliflower, i-bell pepper, i-zucchini, nesipinashi yizinqumo ezinhle kakhulu. 
  • Le mifino inama-kilojoule aphansi nama-carbs kodwa iphezulu ngemisoco, okuhlanganisa uvithamini C namaminerali. 
• Izithelo
  • Amajikijolo: Aphansi nge-carbs, i-fibre ephezulu, futhi anothe ngama-antioxidants anciphisa ukuvuvukala. 
  • Ukotapheya: Ingxenye kakotapheya ephakathi iqukethe cishe u-6g wamacarbohydrate esewonke, ama-4.5g awo angu-fiber. 
• Amantongomane nembewu 
  • Bacebile ngamafutha anempilo e-polyunsaturated kanye ne-monounsaturated, i-fibre, namaprotheni. 
  • Izibonelo zifaka ama-alimondi, ama-walnuts, imbewu ye-chia, nama-flaxseeds. 
• Amafutha namafutha 
  • Amafutha omnqumo namafutha kakhukhunathi anconywa kakhulu. 
  • Amafutha kakotapheya enye inketho enempilo yenhliziyo. 
• iziPhuzo 
  • Ikhofi netiye elingenalutho akuqukethe ama-carbohydrate, amafutha, noma amaprotheni. 
  • Amanzi acwebezelayo angenashukela nawo ayisinqumo esihle. 
• Okunye Ukudla 
  • Ushokoledi Omnyama: Ucebile kuma-antioxidants nama-flavanols, anganciphisa ingozi Isifo senhliziyo. 
  • I-cocoa: Ngokuvamile ibizwa ngokuthi "i-superfruit" ngenxa yokuqukethwe kwayo okuphezulu kwe-antioxidant.

Iluphi Uhlobo Lokudla Olugwenywe Ukudla Kwe-Ketogenic? 

Nalu uhlu oluphelele lokudla okumele ukugweme ekudleni kwe-keto: 

• Okusanhlamvu nokudla okunesitashi: Okusanhlamvu nokudla okunesitashi kuphezulu kuma-carbohydrate futhi kungaphazamisa ngokushesha i-ketosis. Lokhu kubandakanya: 
  • Isinkwa esimhlophe, i-pasta, nelayisi 
  • I-Quinoa ne-millet 
  • Ama-crackers nama-chips 
  • Izimpahla ezibhakiwe, okuhlanganisa nezinketho ezingenayo i-gluten 
  • Ngisho nezinhlamvu eziphelele, nakuba zinomsoco, ziphezulu kakhulu kuma-carbs ukuze zibe yisisekelo ekudleni kwe-keto. 
• Imifino Enesitashi: Nakuba imifino ivame ukukhuthazwa, ezinye izinhlobo ezinesitashi kufanele zibe nomkhawulo: 
  • Amazambane nobhatata 
  • Ukolweni 
  • I-Peas 
  • Ama-Beet 
  • Le mifino iqukethe ama-carbohydrates agayeka kakhulu kune-fibre, okuyenza ingafaneleki ukugcina i-ketosis. 
• Izithelo ezinoshukela omningi: Izithelo zinoshukela omningi ngokwemvelo, futhi ezinye kufanele zigwenywe noma zidliwe ngamanani amancane kakhulu: 
  • ubhanana 
  • Amamese 
  • Amagilebhisi 
  • Izithelo ezomisiwe (isb, izinsuku, omisiwe) 
• Ama-sweeteners nokudla okushukela: Ushukela nganoma yiluphi uhlobo ungakhuphula ngokushesha inani le-carb nsuku zonke. Gwema: 
  • Uju nama-syrups (isb, i-agave, i-maple) 
  • Ushukela wetafula 
  • Ama-sodas namajusi wezithelo 
  • Kumnandi iyogathi 
  • Ubisi noshokoledi omhlophe 
• I-legumes: I-legumes, nakuba inempilo, inselele ukuyihlanganisa ekudleni kwe-keto ngenxa yokuqukethwe kwayo okuphezulu kwe-carbohydrate: 
  • Ubhontshisi 
  • Udali 
  • Ama-Chickpeas 
• Ukudla Okucutshunguliwe Nokupakishiwe: Ukudla okuningi okucutshunguliwe kuqukethe ushukela nezitashi ezifihliwe: 
  • I-ketchup, i-barbecue sauce, ne-sweet chilli sauce 
  • I-ham ecwebeziwe 
  • Imikhiqizo enamafutha aphansi (imvamisa ephezulu kunoshukela) 
• Iziphuzo: Ezinye iziphuzo zingathinta kakhulu ukudla kwansuku zonke kwe-carb: 
  • Ubhiya namawayini anoshukela 
  • Izithelo zezithelo 
  • Ubisi olujwayelekile (ngobuningi) 
  • Iziphuzo zekhofi ezinoshukela 

I-Keto Meal Plan 

Uhlelo lokudla oluhlelwe kahle luthinta kakhulu impumelelo yokudla kwe-ketogenic. Isiza abantu ukuthi balondoloze isilinganiso esidingekayo se-macronutrient futhi bahlale ngaphansi komkhawulo wansuku zonke wama-carbohydrate angama-20 kuya ku-50 amagremu. Uhlelo olujwayelekile lokudla kwe-keto lugxile ekudleni okunamafutha amaningi, amaprotheni amaphakathi, nokudla okune-carb ephansi. 

Ukuze wenze uhambo lwe-keto lube lula, cabangela lawa masu okuhlela ukudla: 

• Lungiselela ukudla okungaphekiwe usebenzisa ukudla osekulungele ukudliwa njengamaqanda abilisiwe, inhlanzi ekheniwe, ushizi, ama-cold cut, nemifino eqotshwe ngaphambilini. 
• Pheka izingxenye ezimbili zesidlo sakusihlwa kanye nengxenye yesidlo sasemini ngakusasa, wonge isikhathi sokulungiselela nokuhlanza. 
• Sebenzisa uhlu lokuthenga ukuze uqinisekise ukuthi unazo zonke izithako ezidingekayo esandleni. Uhlu oluyisisekelo lokudla kwe-keto lungaba ithuluzi eliwusizo lokubeka ikhishi lakho ngezinketho ezilungele i-keto. 

Ukudla okulula phakathi kokudla kungalawula indlala futhi kugcine abantu besendleleni. Ezinye izinketho zokudla okulula ezinobungani be-keto zihlanganisa: 

• Ama-alimondi kanye ne-cheddar ushizi 
• Ingxenye yekotapheya efakwe isaladi yenkukhu 
• I-Besan (ufulawa we-chickpea) i-chilla 
• Amantongomane athosiwe anongwe ngezinongo 
• I-Guacamole enemifino ene-carb ephansi 
• Ukhukhunathi ongenaswidi, amantongomane, noma imbewu 
• Ama-chips e-kale noma ama-coconut chips 
• Isobho lemifino eline-carb ephansi, elibabayo elinemifino encane noma engenaso isitashi 
• Amajikijolo ane-whip cream esindayo 
• Izingcezu ezimbalwa ze-paneer tikka 

Isiphetho 

Ukudla kwe-ketogenic kuye kwafakazela ukuthi kuyindlela enamandla yokuphatha isisindo kanye nokuthuthukiswa kwezempilo jikelele. Kuthonya umzimba i-metabolism, ukuyisusa kumodi yokuncika kwe-carbohydrate iye ekushiseni amafutha. Lolu shintsho luthinta izici ezihlukahlukene zempilo, kusukela ekulawuleni ushukela wegazi kuya ekusebenzeni kwengqondo. Ukugxila kokudla okunamafutha amaningi, ukudla okune-carb ephansi kuvula umhlaba wamathuba okupheka, okuvumela abantu ukuthi bajabulele ukudla okunhlobonhlobo ngenkathi besabambelele ezinhlosweni zabo zezempilo. Njenganoma yiluphi ushintsho olubalulekile lokudla, kubalulekile ukusondela ekudleni kwe-ketogenic ngokucutshungulwa ngokucophelela kanye nesiqondiso esifanele. 

FAQ sika 

1. Ingabe ukudla kwe-ketogenic kuphephile? 

Ukuphepha kokudla kwe-ketogenic kube yinkulumompikiswano phakathi kodokotela. Nakuba imiphumela yesikhathi esifushane (efika eminyakeni emi-2) ibhalwe kahle, imithelela yezempilo yesikhathi eside ihlala ingaqiniseki ngenxa yocwaningo olulinganiselwe. Hlala uthintana nochwepheshe wezokudla obhalisiwe ngaphambi kokuqala ukudla kwe-keto ukuze uphephe kanye nemiphumela engcono. 

2. Ubani okungafanele alandele ukudla kwe-keto? 

Ukudla kwe-ketogenic kuvinjelwe kubantu abane: 

• Pancreatitis 
• Ukuhluleka kwesibindi 
• Ukuphazamiseka kwe-fat metabolism 
• Ukuntuleka kwe-carnitine okuyinhloko 
• Ukuntuleka kwe-Carnitine palmitoyltransferase 
• Ukuntuleka kwe-Carnitine translocase 
• I-Porphyria 
• Ukushoda kwePyruvate kinase 

3. Ingabe ukudla kwe-keto kuhle kubantu abane-prediabetes kanye nesifo sikashukela? 

Xhumana nochwepheshe wezokudla obhalisiwe ngaphambi kokuqala ukudla kwe-keto ukuze uthole ukuphepha kanye nemiphumela engcono. 

4. Ingabe uhlelo lokudla kwe-keto lungakusiza ulahlekelwe isisindo? 

Ukudla kwe-keto kokunciphisa isisindo kuyathandwa, futhi kungaba nezinzuzo uma kwenziwa ngendlela efanele, thintana nodokotela wezokudla ngaphambi kokuqala ukudla.