Ua lohe paha ʻoe i ka 'keto diet', ʻeā? Ua lilo ia i kumuhana kaulana loa i waena o nā kānaka he nui ma ko kākou ʻāina, ʻoiai ka poʻe e hoʻāʻo nei e hoʻemi i ke kaumaha. No laila, inā ʻoe e noʻonoʻo nei e hoʻomaka i kēia, he mea nui loa ia e hoʻomaopopo pono i ke ʻano maoli o ka 'keto', pehea ia e pili ai i ko kākou kino, a me kona mau pono a me nā hemahema. E kamaʻilio kākou e pili ana i ia mea ma ke ʻano aloha i kēia lā.
ʻAe, he aha kēia ʻano papaʻai keto?
ʻOiai ke ʻano o ka papaʻai keto he mea hou, ua puni ia mai ka makahiki 1920. I kēlā manawa, ua ʻōlelo nā kauka e kōkua i ka kaohi ʻana i nā maʻi e like me ka maʻi epilepsy a me ka maʻi diabetes. Akā i kēia lā, nui ka poʻe e hoʻohana nei ia mea ma ke ʻano he ala e hōʻemi ai i ke kaumaha.
I ka pōkole, ʻo ka keto kahi papaʻai momona kiʻekiʻe, protein haʻahaʻa loa, a me ka carbohydrate kiʻekiʻe.
ʻO ka maʻamau, ʻoi aku ma mua o 50% o ka meaʻai a mākou e ʻai ai i kēlā me kēia lā he mau kalapona e like me ka berena, ka laiki, nā noodles, a me nā ʻuala. Hoʻohana ko mākou kino i ka glucose, kahi ʻano kō i loaʻa i loko o kēia mau kalapona, e hana i ka ikehu a mākou e pono ai no ka lā.
Akā ma ka papaʻai keto, koi mākou i ko mākou kino e puhi i ka momona no ka ikehu ma kahi o ka hoʻohana ʻana i kēia glucose. Ma ka papaʻai keto maʻamau, 60% a 80% o kāu mau calorie i kēlā me kēia lā mai ka momona mai. Pono ʻoe e mālama i kāu protein i 15%-20% a me kāu carbohydrate i emi ma mua o 50 grams, he liʻiliʻi loa ia, e like me 5%. ʻO ia ke kumu he papaʻai kēia e pono e hahai pono ʻia.
ʻO ka mea nui loa, ʻoiai ʻo ka papaʻai keto e hoʻololi nui i kāu papaʻai o kēlā me kēia lā, pono ʻoe e kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana e nīnau inā kūpono ia iā ʻoe.
Pehea e hana ai kēia papaʻai i loko o ke kino?
E noʻonoʻo i ko kākou kino e like me ke kaʻa. ʻO ka maʻamau, holo kēia kaʻa ma ka ʻaila i kapa ʻia he carbohydrates. ʻO ia hoʻi, nā mea a kākou e ʻai ai e like me ka laiki, ka berena, a me ka ʻuala.
Ma ka papaʻai keto, hoʻemi nui mākou i ka nui o nā kalapona a mākou e hoʻopau ai ma ke ʻano he wahie. A laila, no ka mea ʻaʻole lawa ka ikehu, ʻaʻohe mea ʻē aʻe a ke kino e hana ai. ʻO ka mea aʻe a ke kino e hana ai, ʻo ia ke puhi i ka 'momona' i mālama ʻia i loko o ke kino e hana i ka ikehu.
Ke puhi ke kino i ka momona no ka ikehu ma kēia ʻano, hana ke akepaʻa i kahi mea i kapa ʻia ʻo ketones . Ke komo ke kino i kēia kūlana, kapa mākou ia he ketosis . I ka pololei, ʻo ka pahuhopu o ka ʻai keto ka hoʻokomo ʻana i ke kino i loko o kēia kūlana i kapa ʻia ʻo ketosis.
Inā ʻoe e hahai pono i kēia papaʻai, hiki i kou kino ke komo i kahi kūlana ketosis i loko o 4 mau lā. Hiki paha iā ʻoe ke ʻike i kekahi mau paona o ka pohō kaumaha i ka pule mua.
He aha nā ʻano nui o nā papaʻai keto?
Inā ʻoe e noʻonoʻo ana e hoʻomaka i ka papaʻai keto, he mea maikaʻi ke ʻike he nui nā ʻano. Loaʻa i kēlā me kēia ʻano nā ʻokoʻa iki i ka nui o ka momona, ka protein, a me nā carbohydrates.
| ʻAno ʻai Keto | He hoʻolauna pōkole |
|---|---|
| ʻAi Keto Maʻamau (SKD) | ʻO kēia ke ʻano i hoʻohana nui ʻia. He 70% ka lakio o ka momona, 20% protein, a me 10% carbohydrates. |
| ʻAi Keto Cyclical (CKD) | ʻO kēia ka hahai ʻana i ka papaʻai keto no 5 mau lā a me ka ʻai ʻana i nā kalapona hou aʻe no 2 mau lā. He mea kaulana ia i waena o nā mea pāʻani. |
| ʻAi Keto i Hoʻolālā ʻia (TKD) | ʻAe wale kēia iā ʻoe e hoʻohui i kekahi mau kalapona i ka wā hoʻoikaika kino ikaika. |
| ʻAi Keto Protein Kiʻekiʻe (HPKD) | Ua like ia me ka ʻai maʻamau, akā me ka nui o ka protein. ʻO ka lakio ma kahi o 60% momona, 35% protein, a me 5% carbohydrates. |
ʻO kēia mau ʻano , ʻo ke kūlana maʻamau (SKD) a me ke kiʻekiʻe-protein (HPKD) nā mea ʻelua i noiʻi nui ʻia a hoʻohana pinepine ʻia. Hoʻohana nui ʻia nā ʻano ʻelua ʻē aʻe e nā mea pāʻani a me nā mea hana kino.
He aha nā pōmaikaʻi o ka papaʻai keto?
Ma waho aʻe o ka pohō kaumaha, ua ʻike ʻia e ka noiʻi hiki i ka papaʻai keto ke kōkua i ka mālama ʻana i kekahi mau kūlana olakino.
- No ka kaohi ʻana i ka maʻi diabetes type 2
- ʻO kekahi mau ʻano maʻi kanesa (e like me ka glioblastoma)
- ka maʻi o Alzheimer
- No ka hoʻomaikaʻi ʻana i ka hoʻomanaʻo a me ka hana cognitive
- Momona
- ʻO kekahi mau maʻi psychiatric
Ua kūpono loa ka ʻai keto no ka poʻe me ka maʻi diabetes type 2. Ma kekahi noiʻi, ua ʻike ʻia he 60% o ka poʻe maʻi diabetes i hahai i ka ʻai keto no hoʻokahi makahiki ua kāohi ʻia ko lākou kūlana a ua emi nui ko lākou hilinaʻi ʻana i nā lāʻau lapaʻau e like me ka insulin.
Akā e hoʻomanaʻo, inā loaʻa iā ʻoe kekahi maʻi, ʻaʻole ia he manaʻo maikaʻi e hoʻomaka i kahi papaʻai e like me kēia me ka ʻole o ka ʻōlelo aʻoaʻo lapaʻau.
He aha kāu e hiki ai a ʻaʻole hiki ke ʻai ma ka papaʻai keto
I ke hoʻololi ʻana i kēia papaʻai, pono ʻoe e wehe i kekahi mau mea mai kāu lumi kuke a hoʻohui i nā mea hou. E nānā kākou i nā mea hiki iā ʻoe ke ʻai a me nā mea hiki ʻole ke ʻai.
| Papa Inoa Meaʻai Keto Diet | |
|---|---|
| ✅ Nā mea kūpono no ka ʻai ʻana | |
| Nā ʻano momona | ʻIʻo, iʻa (ʻoi aku ka iʻa sālemona, tuna), hua manu, ʻaila niu, ʻaila ʻoliva, pata, tīhi, nati (walnuts, ʻalemona), nati (hua chia, hua flax) |
| Nā mea kanu | Nā mea kanu ʻōmaʻomaʻo haʻahaʻa-starch (spinach, kale), broccoli, cauliflower, pepa bele, halo, asparagus, pī |
| ʻĒ aʻe | ʻO ka yogurt Helene momona piha, tīhi Cottage, niu, ʻAvocado |
| ❌ Nā mea e kaupalena ai a pale aku paha | |
| Nā meaʻai kiʻekiʻe i nā kalapona | Laiki, berena, pasta, noodles, nā huahana berena, nā cereals ʻaina kakahiaka |
| Nā mea kiʻekiʻe i ke kō | Ke kōpaʻa, nā mea inu ʻono, nā keke, nā bisiketi, nā mea ʻono, nā huaʻai me ke kō nui (mango, maiʻa, hua waina) |
| Nā mea kanu starchy a me nā legumes | ʻUala, ʻuala, cassava, kulina, pīkī, lentil, nati |
| Nā mea inu | Waina, pia, mea inu palupalu. (Hiki iā ʻoe ke inu i ke kofe a i ʻole ke kī me ke kō ʻole) |
ʻAʻohe pilikia a me nā hopena ʻaoʻao o ka papaʻai keto?
ʻAe, aia nō. ʻOiai he mea maikaʻi paha ka ʻai keto no kekahi poʻe, ʻaʻole ia no nā kānaka a pau. Hiki ke lilo i mea ʻino inā hana hewa ʻia, ʻoiai me ka ʻole o ke aʻo ʻana mai ke kauka.
Keto Flu
ʻO ka mea nui a ka poʻe he nui e kū nei i ka hoʻomaka ʻana i kēia ʻai ʻana, ʻo ia ke ʻano i kapa ʻia ʻo "keto flu." ʻAʻole kēia he maʻi flu maoli. Ke pau ko mākou kino i ka puhi ʻana i ka glucose no ka ikehu a hoʻomaka e puhi i ka momona, liʻuliʻu ka manawa e maʻa ai i ka loli. I loko o ia manawa, hiki iā ʻoe ke ʻike i nā hōʻailona e like me ka maʻi flu.
- ʻEha ʻōpū, nausea
- Pōʻino
- Makemake nui i nā mea ʻono
- Nā ʻūmiʻi
- Hopohopo
- Ka pehu ʻana a i ʻole ka paʻa ʻana
- ʻAʻole hiki ke hiamoe
- Paʻakikī i ka noʻonoʻo ʻana (noe lolo)
ʻIke pinepine ʻia kēia mau hōʻailona i loko o hoʻokahi a ʻelua paha lā o ka hoʻomaka ʻana i ka ʻai a emi iho i loko o hoʻokahi pule a i ʻole. Eia nō naʻe, hiki iā lākou ke mau a hiki i hoʻokahi mahina. Inā koʻikoʻi a hoʻomau paha nā hōʻailona, e ʻike koke i kāu kauka.
Nā pilikia ʻē aʻe
- Hoʻonui ʻia nā pae kolesterol: ʻOiai hiki ke hoʻemi ʻia nā pae kolesterol o kekahi poʻe e kēia ʻai, hiki i kekahi ke ʻike i ka piʻi ʻana o kā lākou cholesterol maikaʻi ʻole (LDL). No laila, he mea nui e nānā pinepine ʻia kāu cholesterol.
- Nā pōhaku puʻupaʻa: ʻO ka poʻe e noho ana ma ka papaʻai keto no ka manawa lōʻihi e pilikia ana i ka loaʻa ʻana o nā pōhaku puʻupaʻa.
- Nā hemahema o ka meaʻai: Hoʻopaʻa kēia meaʻai i nā huaʻai, nā palaoa, a me kekahi mau mea kanu, hiki ke alakaʻi i nā hemahema i ka fiber, nā huaora, a me nā minelala.
- Haʻahaʻa ka nui o ka iwi: Hiki ke hoʻopilikia ʻia ka ikaika o ka iwi i ka wā lōʻihi.
ʻO ia ke kumu a mākou e ʻōlelo hou nei, mai hoʻomaka i ka papaʻai keto ma kāu iho me ka ʻole o ke aʻoaʻo lapaʻau.E wehewehe kāu kauka iā ʻoe pehea e hana ai i kēia ma ke ʻano e kūpono i kou kino a me ke kūlana olakino.
Leka Lawe-Home
- He ʻano ʻai momona kiʻekiʻe ka ʻai keto, he haʻahaʻa loa ia i ka carb. He ʻokoʻa loa ia a he mea hoʻopaʻa ia ma mua o ka ʻai maʻamau.
- Hiki i kēia ke lilo i mea pono no ka pohō kaumaha a me ka kaohi ʻana i kekahi mau kūlana olakino, e like me ka maʻi diabetes.
- Eia nō naʻe, he nui nā pilikia a me nā hopena ʻaoʻao, e like me ka "keto flu," ka hoʻonui ʻia o ka cholesterol, nā pōhaku puʻupaʻa, a me nā hemahema meaʻai.
- ʻO ka mea nui loa: Mai hoʻomaka i ka papaʻai keto me ka ʻole o ke kūkākūkā ʻana me kāu kauka. Hiki ke hōʻino i kou olakino.
- ʻAʻole paha kēia he hopena hoʻokahi e kūpono i nā mea āpau a i ʻole ka hopena lōʻihi. He mea nui e hoʻolohe i kou kino.
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