Unofanira kunge wakanzwa nezve 'keto diet', handiti? Yave nyaya yakakurumbira pakati pevanhu vazhinji munyika medu, kunyanya avo vari kuedza kuderedza uremu. Saka kana uri kufunga kutanga izvi, zvakakosha kuti unzwisise kuti 'keto' chii chaizvo, kuti inokanganisa sei muviri wedu, uye kuti ndeapi mabhenefiti ayo nezvakaipa zvayo. Ngatitaurei nezvazvo nenzira yeushamwari nhasi.
Zvakanaka, saka chii chinonzi kudya kwe keto uku?
Kunyange zvazvo kudya keto kungaita sechinhu chitsva, kwagara kuripo kubvira kuma1920. Kare ikako, vanachiremba vaikurudzira kuti zvibatsire kudzora zvirwere zvakaita sepfari nechirwere cheshuga. Asi nhasi uno, vanhu vazhinji vari kuishandisa senzira yekuderedza huremu.
Zvichitaurwa zviri nyore, keto kudya kune mafuta akawanda, mapuroteni ari pakati nepakati, uye makabhohaidhiretsi mashoma.
Kazhinji, chinopfuura 50% chechikafu chatinodya zuva rega rega chine makabhohaidhiretsi akadai sechingwa, mupunga, manoodles, nembatatisi. Muviri wedu unoshandisa glucose, rudzi rweshuga inowanikwa mumakabhohaidhiretsi aya, kuti igadzire simba ratinoda zuva rega rega.
Asi pakudya kweketo, tinomanikidza muviri wedu kupisa mafuta kuti uwane simba pane kushandisa glucose iyi. Pakudya kweketo kwakajairika, 60% kusvika 80% yemacalorie ako ezuva nezuva anobva kumafuta. Unofanira kuchengetedza kudya kwako kweprotein kusvika 15%-20% uye kudya kwako kwecarbohydrate kusvika pasi pe50 gramu, inova huwandu hushoma, senge 5%. Ndokusaka iyi iri kudya kunofanirwa kutevedzwa zvakasimba.
Chinhu chinonyanya kukosha ndechekuti sezvo keto diet ichichinja zvikuru kudya kwako kwezuva nezuva, unofanira kutaura nachiremba wako usati watanga kudya kuti ubvunze kana kwakakunakira.
Kudya uku kunoshanda sei mumuviri?
Funga nezvemuviri wedu semota. Kazhinji, mota iyi inoshandisa peturu inonzi makabhohaidhiretsi. Kureva kuti, zvinhu zvatinodya zvakaita semupunga, chingwa, nembatatisi.
Pakudya kweketo, tinoderedza zvakanyanya huwandu hwemakabhohaidhiretsi atinodya semafuta. Zvadaro, nekuda kwekuti hapana simba rakakwana, muviri unenge usina chimwe chekuita. Chinhu chinotevera chinoitwa nemuviri kupisa 'mafuta' akachengetwa mumuviri kuti agadzire simba.
Kana muviri uchipisa mafuta kuti uwane simba nenzira iyi, chiropa chinoburitsa chinhu chinonzi ketones . Kana muviri wapinda mumamiriro aya, tinochidaidza kuti ketosis . Kutaura chokwadi, chinangwa chekudya kweketo ndechekuisa muviri mumamiriro aya anonzi ketosis.
Kana ukatevera kudya uku nemazvo, muviri wako unogona kupinda muchimiro cheketosis mukati memazuva angangoita mana. Unogona kutoona kudzikira kwehuremu zvishoma muvhiki yekutanga.
Ndedzipi mhando huru dzekudya kwe keto?
Kana uri kufunga nezvekutanga kudya keto, zvakanaka kuziva kuti kune mhando dzakasiyana-siyana. Rudzi rumwe nerumwe rune musiyano muhuwandu hwemafuta, mapuroteni, nemakabhohaidhiretsi.
| Rudzi rwekudya kweKeto | Sumo pfupi |
|---|---|
| Kudya Kwemazuva Ano KweKeto (SKD) | Iyi ndiyo mhando inonyanya kushandiswa. Ine chiyero che70% mafuta, 20% mapuroteni, uye 10% makabhohaidhiretsi. |
| Kudya Kwenguva Dzese KweKeto (CKD) | Izvi zvinosanganisira kutevera kudya kweketo kwemazuva mashanu uye kudya makabhohaidhiretsi akawanda kwemazuva maviri. Inozivikanwa nevatambi. |
| Kudya KweKeto Kwakatarwa (TKD) | Izvi zvinokutendera kuti uwedzere mamwe makabhohaidhiretsi panguva yekurovedza muviri kwakasimba chete. |
| Kudya KweKeto Kwakakora Nemapuroteni Akawanda (HPKD) | Zvakafanana nekudya kwakajairika, asi zvine mapuroteni akawanda. Chiyero chacho chinosvika 60% mafuta, 35% mapuroteni, uye 5% makabhohaidhiretsi. |
Pamhando idzi , standard (SKD) nehigh -protein (HPKD) ndidzo mbiri dzakanyanya kutsvakurudzwa uye dzinonyanya kushandiswa. Dzimwe mhando mbiri dzinowanzo shandiswa nevatambi nevanovaka muviri.
Ndezvipi zvakanakira kudya keto?
Pamusoro pekudzikisa huremu, tsvakiridzo yakawana kuti kudya keto kunogonawo kubatsira kudzora mamwe matambudziko ehutano.
- Kudzora chirwere cheshuga cherudzi rwechipiri
- Mamwe marudzi egomarara (semuenzaniso glioblastoma)
- Chirwere cheAlzheimer
- Kuvandudza ndangariro uye mashandiro ekuziva
- Kufuta
- Zvimwe zvirwere zvepfungwa
Kudya kweketo kwave kuchishanda zvakanyanya kuvanhu vane chirwere cheshuga cherudzi rwechipiri. Mune imwe ongororo, 60% yevanhu vane chirwere cheshuga vakatevera kudya kweketo kwegore rose vakaona mamiriro avo ezvinhu achidzorwa uye kuvimba kwavo nemishonga yakaita se insulin kwakadzikira zvakanyanya.
Asi yeuka, kana uine chirwere chipi zvacho, hazvina kunaka kutanga kudya chikafu chakadai usina kupiwa mazano nachiremba.
Zvaunogona uye zvausingakwanise kudya pakudya kweketo
Kana uchichinja kudya uku, uchafanira kubvisa zvimwe zvinhu mukicheni yako woisa zvimwe zvitsva. Ngationei zvamunogona kudya nezvamusingakwanise kudya.
| Rondedzero Yezvekudya zveKeto | |
|---|---|
| ✅ Zvinhu zvakakodzera kudyiwa | |
| Mhando dzemafuta | Nyama, hove (kunyanya salmon, tuna), mazai, mafuta ekokonati, mafuta emuorivhi, bota, chizi, nzungu (walnuts, almonds), nzungu (mbeu dzechia, mhodzi dzeflax) |
| Muriwo | Muriwo wegirini usina starch yakawanda (spinach, kale), broccoli, cauliflower, bell peppers, howa, asparagus, bhinzi |
| Zvimwe | Yogati yeGreek ine mafuta akazara, Cottage cheese, Kokonati, Avocado |
| ❌ Zvinhu zvekuganhurira kana zvekudzivisa | |
| Zvikafu zvine makabhohaidhiretsi akawanda | Mupunga, chingwa, pasta, manoodles, zvigadzirwa zvebhekari, zviyo zvekudya zvemangwanani |
| Zvinhu zvine shuga yakawanda | Shuga, zvinwiwa zvinotapira, makeke, mabhisikiti, masiwiti, michero ine shuga yakawanda (mango, mabhanana, mazambiringa) |
| Muriwo une starch nenyemba | Mbatatisi, mbatatisi, mufarinya, chibage, nyemba, nyemba, nzungu |
| Zvinwiwa | Waini, doro, zvinwiwa zvisina shuga. (Unogona kunwa kofi kana tii isina shuga) |
Hapana njodzi uye migumisiro yakaipa pakudya keto here?
Ehe, zviripo. Kunyange hazvo kudya keto kuchigona kubatsira vamwe, hakusi kwemunhu wese. Kunogona kukuvadza kana kukaitwa zvisiri izvo, kunyanya pasina mazano echiremba.
Furuwenza yeKeto
Chinhu chikuru chinosangana nevanhu vazhinji pavanotanga kudya uku chirwere chinonzi "keto flu." Iyi haisi furuu chaiyo. Kana muviri wedu ukarega kupisa glucose kuti uwane simba wotanga kupisa mafuta, zvinotora nguva kuti ujairire kuchinja. Munguva iyoyo, unogona kuona zviratidzo zvakaita sefuruu.
- Kurwadziwa kwemudumbu, kuda kurutsa
- Dzungu
- Kuda zvinotapira zvakanyanya
- Marwadzo
- Kunetseka
- Kuzvimba kana kuvimbiwa
- Kushaya hope
- Kuomerwa nekuisa pfungwa pachinhu chimwe (Brain fog)
Zviratidzo izvi zvinowanzoonekwa mukati mezuva rimwe kana maviri mushure mekutanga kudya uye zvinopera mukati mevhiki kana kupfuura. Zvisinei, dzimwe nguva zvinogona kugara kwemwedzi. Kana zviratidzo zvacho zvakanyanya kana kuti zvikaramba zviripo, enda kuna chiremba wako nekukasika.
Dzimwe njodzi
- Kuwedzera kwehuwandu hwecholesterol: Kunyange hazvo huwandu hwecholesterol muvanhu vamwe huchigona kudzikira nekuda kwekudya uku, vamwe vanogona kuwedzera huwandu hwecholesterol yavo yakaipa (LDL). Saka, zvakakosha kuti cholesterol yako iongororwe nguva nenguva.
- Matombo eitsvo: Vanhu vanogara vachidya keto kwenguva yakareba vari panjodzi yekubatwa nematombo eitsvo.
- Kusakwana kwezvekudya: Kudya uku kunoderedza michero, zviyo, nemimwe miriwo, izvo zvinogona kukonzera kushomeka kwefayibha, mavhitamini, uye zvicherwa.
- Kuderera kwehuremu hwemapfupa: Simba remapfupa rinogona kukanganiswa nekufamba kwenguva.
Ndosaka tichiramba tichiti, usambofa watanga kudya keto wega usina kupiwa mazano nachiremba.Chiremba wako achakutsanangurira maitiro ekuita izvi nenzira inoenderana nemuviri wako uye hutano hwako.
Mharidzo Yekuenda Nayo Kumba
- Kudya kweketo inzira yekudya ine mafuta akawanda, ine makabhohaidhiretsi mashoma. Yakasiyana zvikuru uye ine muganho pane kudya kwakajairika.
- Izvi zvinogona kubatsira pakuderedza uremu uye kudzora mamwe matambudziko ehutano, akadai sechirwere cheshuga.
- Zvisinei, kune njodzi dzakawanda nemigumisiro yakaipa, yakaita se "keto flu," kuwedzera kwecholesterol, matombo eitsvo, uye kushomeka kwekudya.
- Chinonyanya kukosha: Usambofa watanga kudya keto usina kubvunza chiremba wako. Izvi zvinogona kukuvadza hutano hwako.
- Izvi zvingasava mhinduro imwe chete kana kuti yenguva refu. Zvakakosha kuteerera muviri wako.
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