Ànya se ‘keto nuɖuɖu’ ŋu nya, alo? Eva zu nyati si ame geɖe lɔ̃na vevie le míaƒe dukɔa me, vevietɔ amesiwo le agbagba dzem be yewoaɖe woƒe lolo dzi akpɔtɔ. Eyata ne èle esia gɔme dzem la, ele vevie ŋutɔ be nàse nusi tututu ‘keto’ nye, alesi wòkpɔa ŋusẽ ɖe míaƒe ŋutilã dzii, kple nusiwo nye eƒe viɖewo kple kuxiwo gɔme. Mina míaƒo nu tso eŋu le xɔlɔ̃wɔwɔ me egbea.
Enyo, eyata nukae nye keto nuɖuɖu sia?
Togbɔ be keto nuɖuɖua adze abe nu yeye ene hã la, le nyateƒe me la, enɔ anyi tso ƒe 1920-awo me ke. Ɣemaɣi la, ɖɔktawo kafui be wòakpe ɖe ame ŋu wòaɖu nɔnɔmewo abe asrãdɔ kple suklidɔ ene dzi. Gake egbea la, ame geɖe le ezãm abe mɔ si dzi woato aɖe lolo dzi akpɔtɔ ene.
Kpuie ko la, keto nye nuɖuɖu si me ami sɔ gbɔ ɖo, si me protein sɔ gbɔ ɖo, eye carbohydrate mesɔ gbɔ o ŋutɔ.
Zi geɖe la, nuɖuɖu siwo míeɖuna gbesiagbe ƒe 50% kple edzivɔ nyea carbohydrates abe abolo, bli, noodles, kple mɔli ene. Míaƒe ŋutilã zãa sukli si nye sukli ƒomevi aɖe si le carbohydrates siawo me tsɔ wɔa ŋusẽ si míehiã na ŋkekea.
Gake le keto nuɖuɖua dzi la, míezia míaƒe ŋutilã dzi be wòatɔ dzo ami hena ŋusẽdodo tsɔ wu be míazã sukli sia. Le keto nuɖuɖu si bɔ me la, wò gbesiagbe nuɖuɖumeŋusẽ ƒe 60% va ɖo 80% tsoa ami me. Ele be nàna wò protein ƒe agbɔsɔsɔ nanɔ 15%-20% eye wò carbohydrate ƒe agbɔsɔsɔ nade gram 50, si nye agbɔsɔsɔ sue aɖe ŋutɔ, abe 5% ene. Esia tae esia nye nuɖuɖu si dzi wòle be woawɔ ɖo vevie ŋutɔ ɖo.
Nu vevitɔe nye be esi wònye be keto nuɖuɖua wɔa tɔtrɔ gã aɖe le wò gbesiagbenuɖuɖu me ta la, ele be nàƒo nu kple wò ɖɔkta godoo hafi adze egɔme abia be esɔ na wò hã.
Aleke nuɖuɖu sia wɔa dɔ le ŋutilãa me?
Bu míaƒe ŋutilã abe ʋu ene. Zi geɖe la, mɔ̃memi si woyɔna be carbohydrates ye zãa ʋu sia. Eyae nye nusiwo míeɖuna abe bli, abolo, kple mɔli ene.
Le keto nuɖuɖua dzi la, míeɖea carbohydrates siwo míezãna abe mɔ̃memi ene dzi kpɔtɔna ŋutɔ. Emegbe esi ŋusẽ mesɔ gbɔ o ta la, naneke meganɔa ŋutilãa si wòawɔ o. Nusi kplɔe ɖo si ŋutilãa wɔnae nye be wòtɔa dzo ‘ami’ si wodzra ɖo ɖe ŋutilãa me be wòado ŋusẽ.
Ne ŋutilãa tɔ dzo ami hena ŋusẽkpɔkpɔ to mɔ sia dzi la, aklãa wɔa nusi woyɔna be ketones . Ne ŋutilãa ge ɖe nɔnɔme sia me la, míeyɔnae be ketosis . Ne míagblɔe tututu la, keto nuɖuɖua ƒe taɖodzinue nye be wòana ŋutilãa naɖo nɔnɔme sia si woyɔna be ketosis me.
Ne èwɔ ɖe nuɖuɖu sia dzi pɛpɛpɛ la, wò ŋutilã ate ŋu age ɖe ketosis ƒe nɔnɔme me le abe ŋkeke 4 ene me. Àte ŋu akpɔe gɔ̃ hã be yeƒe lolo dzi ɖe kpɔtɔ kilogram ʋɛ aɖewo le kwasiɖa gbãtɔ me.
Nukawoe nye keto nuɖuɖu ƒomevi veviwo?
Ne èle keto nuɖuɖua gɔmedzedze ŋu bum la, anyo be nànya be ƒomevi vovovowoe li. Ami, protein, kple carbohydrates ƒe agbɔsɔsɔme to vovo vie le ƒomevi ɖesiaɖe me.
| Keto nuɖuɖu ƒomevi | Ŋgɔdonya kpui aɖe |
|---|---|
| Keto Nuɖuɖu si Wozãna (SKD) . | Esiae nye ƒomevi si wozãna wu. Ami 70%, protein 20%, kple carbohydrates 10% ƒe xexlẽme le eme. |
| Keto Nuɖuɖu si Wozãna le Tsitretsitsi Me (CKD) . | Esia bia be woawɔ keto nuɖuɖua dzi ŋkeke 5 eye woaɖu carbohydrates geɖe ŋkeke 2. Exɔ ŋkɔ le kamedefefewɔlawo dome. |
| Keto Nuɖuɖu si Woɖo Tae (TKD) . | Ðeko esia wɔnɛ be nàte ŋu atsɔ carbohydrates aɖewo akpe ɖe eŋu le kamedede sesẽ me. |
| Keto Nuɖuɖu si me Protein geɖe Le (HPKD) . | Esɔ kple nuɖuɖu si wozãna ɖaa, gake protein sɔ gbɔ ɖe eme. Ami ƒe xexlẽme anɔ abe ami 60%, protein 35%, kple carbohydrates 5% ene. |
Le ƒomevi siawo dome la , standard (SKD) kple high-protein (HPKD) ye nye eve siwo ŋu wowɔ numekuku le wu eye wozãa wo wu. Zi geɖe la, kamedefefewɔlawo kple ŋutilãtutulawo zãa ƒomevi eve bubuawo.
Viɖe kawoe le keto nuɖuɖua ŋu?
Tsɔ kpe ɖe lolo dzi ɖeɖe kpɔtɔ ŋu la, numekukuwo ɖee fia be keto nuɖuɖua ate ŋu akpe ɖe ame ŋu wòakpɔ lãmesẽkuxi aɖewo hã gbɔ.
- Be woaɖu suklidɔ ƒomevi evelia dzi
- Kansa ƒomevi aɖewo (e.g. glioblastoma) .
- Alzheimer ƒe dɔlélea
- Be woana ŋkuɖoɖonudzi kple susu ƒe dɔwɔwɔ nanyo ɖe edzi
- Amidada
- Tagbɔdɔléle aɖewo
Keto nuɖuɖua wɔ dɔ ŋutɔ na amesiwo ŋu suklidɔ ƒomevi eve le. Le numekuku aɖe me la, suklidɔléla siwo zɔ ɖe keto nuɖuɖu dzi ƒe ɖeka ƒe 60% kpɔe be wokpɔ yewoƒe nɔnɔmea dzi eye yewoƒe ŋuɖoɖo ɖe atikewo abe insulin ene ŋu dzi ɖe kpɔtɔ ŋutɔ.
Gake ɖo ŋku edzi be ne dɔléle aɖe le ŋuwò la, manyo be nàdze nuɖuɖu sia tɔgbe gɔme atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee o.
Nusiwo nàte ŋu aɖu kple esiwo màte ŋu aɖu le keto nuɖuɖua dzi
Ne èle tɔtrɔm ɖe nuɖuɖu sia ŋu la, ahiã be nàɖe nu aɖewo ɖa le wò nuɖaƒe eye nàtsɔ yeyewo akpe ɖe eŋu. Na míalé ŋku ɖe nusiwo nàte ŋu aɖu kple esiwo màte ŋu aɖu o ŋu.
| Keto Diet Nuɖuɖuwo ƒe Ŋkɔwo | |
|---|---|
| ✅ Nu siwo sɔ na nuɖuɖu | |
| Ami ƒomeviwo | Lã, tɔmelã (vevietɔ salmon, tuna), azi, akɔɖumi, amititsetse ƒe ami, bɔta, cheese, nukuwo (walnuts, almonds), nukuwo (chia nukuwo, flax nukuwo) |
| Amagbewo | Amagbe dama siwo me starch mesɔ gbɔ ɖo o (spinach, kale), broccoli, cauliflower, bell peppers, mushrooms, asparagus, beans |
| Bubu | Helatɔwo ƒe yogurt si me ami sɔ gbɔ ɖo, Cottage cheese, Koko, Avocado |
| ❌ Nusiwo wòle be woaɖo seɖoƒe na alo aƒo asa na | |
| Nuɖuɖu siwo me carbohydrates sɔ gbɔ ɖo | Bli, abolo, pasta, noodles, abolomenuwo, ŋdi me nukuwo |
| Nusiwo me sukli le | Sukli, aha viviwo, abolo, bisiklet, nu viviwo, atikutsetse siwo me sukli sɔ gbɔ ɖo (mango, akɔɖu, weintsetse) . |
| Amagbe kple mɔli siwo me starch le | Mɔli, mɔli vivi, cassava, bli, chickpeas, lãmi, nukuwo |
| Nunonowo | Wein, biya, aha fafɛwo. (Àte ŋu ano kɔfi alo tii sukli manɔmee) |
Ðe afɔku kple nugbegblẽ aɖeke mele keto nuɖuɖua ŋu oa?
Ẽ, ele eme. Togbɔ be keto nuɖuɖua ate ŋu aɖe vi na ame aɖewo hã la, menye amesiamee wòɖea vi na o. Ate ŋu agblẽ nu le eŋu ne womewɔe vodadatɔe o, vevietɔ atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee.
Keto Dzadzɛnyenye
Nu vevitɔ si ame geɖe doa goe ne wodze nuɖuɖu sia gɔmee nye nɔnɔme sia si woyɔna be "keto flu." Esia menye asrã ŋutɔŋutɔ o. Ne míaƒe ŋutilã dzudzɔ sukli dzodzo hena ŋusẽ eye wòdze ami fifi gɔme la, exɔa ɣeyiɣi aɖe hafi tɔtrɔa va zu numame na mí. Le ɣeyiɣi ma me la, àte ŋu akpɔ dzesi siwo ɖi dzamezã.
- Dɔgbo ƒe vevesese, ʋuʋudedi
- Taɖuame
- Nu viviwo ƒe dzodzro fũ akpa
- Ʋuʋudedi
- Dzitsitsi
- Ʋuʋudedi alo dɔgbo ƒe ʋuʋu
- Alɔ̃ madɔmadɔ
- Esesẽna be woatsɔ susu aɖo nu ŋu (Ahɔhɔ̃ me fuɖename) .
Zi geɖe la, dzesi siawo dzena le ŋkeke ɖeka alo eve megbe tso esime wodze nuɖuɖua gɔme eye wo nu yina le kwasiɖa ɖeka alo esi wu nenema me. Gake ɣeaɖewoɣi la, woate ŋu anɔ anyi ɣleti ɖeka. Ne dzesiawo nu sẽ alo woyi edzi la, yi ɖɔkta gbɔ enumake.
Afɔku bubuwo
- Lãmetsiŋusẽ ƒe agbɔsɔsɔ si dzina ɖe edzi: Togbɔ be nuɖuɖu sia ate ŋu aɖe ame aɖewo ƒe ʋumemi ƒe agbɔsɔsɔ dzi akpɔtɔ hã la, ame bubuwo ate ŋu akpɔ ʋumemi gbegblẽ (LDL) ƒe dzidziɖedzi. Eyata ele vevie be woado wò ʋumemi kpɔ edziedzi.
- Ayiku me kpewo: Amesiwo le keto nuɖuɖua dzi ɣeyiɣi didi la le afɔku me be ayiku me kpewo nadze wo dzi.
- Nunyiame ƒe veve: Nuɖuɖu sia xea mɔ na atikutsetsewo, nukuwo, kple amagbe aɖewo, si ate ŋu ana be fibre, vitamin, kple mineral nagbɔdzɔ.
- Ƒu ƒe kpekpeme si bɔbɔ: Ƒu ƒe ŋusẽ ate ŋu akpɔ ŋusẽ ɖe edzi le ɣeyiɣi didi aɖe megbe.
Esia tae míegblɔna zi gbɔ zi geɖe be, mègadze keto nuɖuɖu gɔme le ɖokuiwò si atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee o.Wò ɖɔkta aɖe alesi nàwɔ esiae me na wò le mɔ si asɔ na wò ŋutilã kple wò lãmesẽ ƒe nɔnɔme nu.
Gbedasi si Wotsɔ Yi Aƒeme
- Keto nuɖuɖu nye nuɖuɖu si me ami sɔ gbɔ ɖo, si me carb mesɔ gbɔ ɖo kura o. Eto vovo kura eye wòxea mɔ na nuɖuɖu si woɖuna edziedzi.
- Esia ate ŋu aɖe vi na lolo dzi ɖeɖe kpɔtɔ kple atikewɔwɔ ƒe nɔnɔme aɖewo, abe suklidɔ ene, dzi ɖuɖu.
- Gake afɔku kple nugbegblẽ geɖe li, abe "keto flu," ʋumemi ƒe dzidziɖedzi, ayiku me kpewo, kple nunyiame ƒe veve ene.
- Vevietɔ wu: Mègadze keto nuɖuɖu gɔme gbeɖe ne mèbia wò ɖɔkta o. Ate ŋu agblẽ nu le wò lãmesẽ ŋu.
- Ðewohĩ esia manye egbɔkpɔnu si sɔ na amesiame alo esi anɔ anyi ɣeyiɣi didi o. Ele vevie be nàɖo to wò ŋutilã.
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