Umele ukuba ukhe weva nge-'keto diet', akunjalo? Ibe yingxoxo ethandwayo kakhulu kubantu abaninzi kwilizwe lethu, ingakumbi abo bazama ukunciphisa umzimba. Ngoko ke ukuba ucinga ngokuqala oku, kubaluleke kakhulu ukuqonda ukuba yintoni kanye kanye 'keto', indlela eyichaphazela ngayo imizimba yethu, kwaye ziziphi izibonelelo kunye neengxaki zayo. Masithethe ngayo ngendlela enobuhlobo namhlanje.
Kulungile, yintoni ke le keto diet?
Nangona ukutya kwe-keto kunokubonakala ngathi yinto entsha, bekukho ukususela ngeminyaka yoo-1920. Ngelo xesha, oogqirha bayicebisa ukuba incede ekulawuleni iimeko ezifana nesifo sokuwa kunye nesifo seswekile. Kodwa namhlanje, abantu abaninzi bayisebenzisa njengendlela yokunciphisa umzimba.
Ngamafutshane, i-keto kukutya okunamafutha amaninzi, okuneproteni ephakathi, kunye nokutya okune-carbohydrate ephantsi kakhulu.
Ngokwesiqhelo, ngaphezulu kwama-50% okutya esikutyayo yonke imihla kukho iicarbohydrate ezifana nesonka, irayisi, iinoodles, kunye neetapile. Umzimba wethu usebenzisa iglucose, uhlobo lweswekile olufumaneka kwezi carbohydrate, ukuvelisa amandla esiwadingayo ngosuku.
Kodwa kwi-keto diet, sinyanzela imizimba yethu ukuba itshise amafutha ukuze ifumane amandla endaweni yokusebenzisa le glucose. Kwi-keto diet eqhelekileyo, i-60% ukuya kwi-80% yeekhalori zakho zemihla ngemihla zivela kumafutha. Kufuneka ugcine ukutya kwakho kweproteni ukuya kwi-15%-20% kunye nokutya kwakho kwe-carbohydrate ukuya ngaphantsi kwe-50 grams, nto leyo encinci kakhulu, njenge-5%. Yingakho le yindlela yokutya ekufuneka ilandelwe ngqongqo kakhulu.
Eyona nto ibalulekileyo kukuba ekubeni ukutya kwe-keto kwenza utshintsho olukhulu kwindlela otya ngayo imihla ngemihla, kuya kufuneka uthethe nogqirha wakho ngaphambi kokuba ukuqale ukuze ubuze ukuba kulungile na kuwe.
Olu hlobo lokutya lusebenza njani emzimbeni?
Cinga ngemizimba yethu njengemoto. Ngokwesiqhelo, le moto isebenzisa ipetroli ebizwa ngokuba yicarbohydrates. Oko kukuthi, izinto esizityayo ezifana nerayisi, isonka kunye neetapile.
Kwi-keto diet, sinciphisa kakhulu inani leecarbohydrates esizisebenzisayo njenge-fuel. Emva koko, ngenxa yokuba amandla aneleyo, umzimba awunanto yakwenza. Into elandelayo eyenziwa ngumzimba kukutshisa 'amafutha' agcinwe emzimbeni ukuze kuveliswe amandla.
Xa umzimba utshisa amafutha ukuze ufumane amandla ngale ndlela, isibindi sivelisa into ebizwa ngokuba yi-ketones . Xa umzimba ungena kule meko, siyibiza ngokuba yi -ketosis . Ngokuchanekileyo, injongo yokutya kwe-keto kukufaka umzimba kule meko ebizwa ngokuba yi-ketosis.
Ukuba ulandela le ndlela yokutya ngokuchanekileyo, umzimba wakho ungangena kwimeko ye-ketosis kwiintsuku ezi-4. Ungade ubone ukwehla kobunzima ngeekhilogram ezimbalwa kwiveki yokuqala.
Zeziphi iintlobo eziphambili zokutya kwe-keto?
Ukuba ucinga ngokuqala ukutya kwe-keto, kulungile ukwazi ukuba kukho iintlobo ezahlukeneyo. Uhlobo ngalunye lunokwahluka okuncinci kumlinganiselo wamafutha, iiproteni kunye neecarbohydrate.
| Uhlobo lokutya lweKeto | Intshayelelo emfutshane |
|---|---|
| Ukutya okuqhelekileyo kweKeto (SKD) | Olu lolona hlobo lusetyenziswa kakhulu. Lunomlinganiselo wamafutha angama-70%, iiproteni ezingama-20%, kunye neecarbohydrate ezili-10%. |
| Ukutya kweCyclical Keto (CKD) | Oku kuquka ukulandela ukutya kwe-keto kangangeentsuku ezi-5 kunye nokutya iicarbohydrate ezingaphezulu kangangeentsuku ezi-2. Kuthandwa kakhulu ngabadlali. |
| Ukutya okujoliswe kuko kweKeto (TKD) | Oku kukuvumela ukuba wongeze iicarbohydrates kuphela xa usenza umthambo onzima. |
| Ukutya kweKeto okuneProteni ephezulu (HPKD) | Kufana nokutya okuqhelekileyo, kodwa kunomxholo ophezulu weproteni. Umlinganiselo ungama-60% amafutha, ama-35% eproteni, kunye nama-5% eecarbohydrate. |
Kwezi ntlobo , i-standard (SKD) kunye ne-high-protein (HPKD) zezona zimbini ziphandwe kakhulu kwaye zisetyenziswa kakhulu. Ezinye iintlobo ezimbini zihlala zisetyenziswa ngabadlali kunye nabakhi bomzimba.
Zithini izibonelelo zokutya kwe-keto?
Ukongeza ekunciphiseni ubunzima, uphando lufumanise ukuba ukutya kwe-keto kunokunceda ekulawuleni ezinye iimeko zempilo.
- Ukulawula isifo seswekile sohlobo lwesibini
- Ezinye iintlobo zomhlaza (umz. i-glioblastoma)
- Isifo sika-Alzheimer
- Ukuphucula inkumbulo kunye nomsebenzi wokuqonda
- Ukutyeba kakhulu
- Ezinye izifo zengqondo
Ukutya kwe-keto kube luncedo kakhulu kubantu abanesifo seswekile sohlobo lwesibini. Kolunye uphando, ama-60% abantu abanesifo seswekile abalandele ukutya kwe-keto unyaka wonke babona imeko yabo ilawulwa kwaye ukuxhomekeka kwabo kumayeza afana ne-insulin kwehla kakhulu.
Kodwa khumbula, ukuba unengxaki yempilo, ayilunganga into yokuqala ukutya okunje ngaphandle kwengcebiso kagqirha.
Oko unokukutya noko ungenakutya kwi-keto diet
Xa utshintshela kolu hlobo lokutya, kuya kufuneka ukhuphe ezinye izinto ekhitshini lakho uze wongeze ezintsha. Makhe sijonge oko unokukutya noko ungenakukutya.
| Uluhlu lokutya lweKeto Diet | |
|---|---|
| ✅ Izinto ezifanelekileyo zokutyiwa | |
| Iintlobo zamafutha | Inyama, intlanzi (ingakumbi isalmon, i-tuna), amaqanda, ioyile yekhokhonathi, ioyile yomnquma, ibhotolo, itshizi, amantongomane (amantongomane, iialmond), amantongomane (imbewu ye-chia, imbewu yeflakisi) |
| Imifuno | Imifuno eluhlaza engenasitatshi sininzi (isipinatshi, ikale), ibroccoli, ikholifulawa, iipepile zentsimbi, amakhowa, i-asparagus, iimbotyi |
| Okunye | Iyogathi yesiGrike enamafutha apheleleyo, itshizi yeCottage, iKhokhonathi, iAvocado |
| ❌ Izinto ekufuneka uzibeke umda okanye uziphephe | |
| Ukutya okune-carbohydrate eninzi | Irayisi, isonka, ipasta, iinoodles, iimveliso zokubhaka, iinkozo zesidlo sakusasa |
| Izinto ezineswekile eninzi | Iswekile, iziselo ezimnandi, iikeyiki, iibhisikithi, iilekese, iziqhamo ezineswekile eninzi (imango, iibhanana, iidiliya) |
| Imifuno enesitatshi kunye neembotyi | Iitapile, iibhatata ezimnandi, i-cassava, umbona, iitshizi, iilentile, amantongomane |
| Iziselo | Iwayini, ibhiya, iziselo ezibandayo. (Ungasela ikofu okanye iti ngaphandle kweswekile) |
Ngaba akukho mingcipheko kunye nemiphumo emibi kwi-keto diet?
Ewe, ikho. Nangona ukutya kwe-keto kunokuba luncedo kwabanye, akusebenzi kubo bonke abantu. Kunokuba yingozi ukuba kwenziwa ngendlela engafanelekanga, ingakumbi ngaphandle kwengcebiso kagqirha.
I-Keto Flu
Eyona nto iphambili abantu abaninzi abajongana nayo xa beqala olu hlobo lokutya yile meko ibizwa ngokuba yi "keto flu." Lo asingomkhuhlane ngokwenene. Xa umzimba wethu uyeka ukutshisa i-glucose ukuze ufumane amandla kwaye uqala ukutshisa amafutha, kuthatha ixesha ukuqhelana notshintsho. Ngeli xesha, unokufumana iimpawu ezifana nomkhuhlane.
- Intlungu yesisu, isicaphucaphu
- Isiyezi
- Ukunqwenela kakhulu iilekese
- Iintlungu zesisu
- Ixhala
- Ukudumba okanye ukuqhina
- Ukungalali
- Ubunzima bokugxila (Ubuchopho obunenkungu)
Ezi mpawu zihlala zibonakala kungekapheli usuku okanye ezimbini emva kokuba uqalile ukutya, zize ziphele kungekapheli neveki okanye nangaphezulu. Nangona kunjalo, ngamanye amaxesha zinokuhlala ixesha elide ukuya kuthi ga kwinyanga. Ukuba iimpawu zinzima okanye ziyaqhubeka, bonana nogqirha wakho ngoko nangoko.
Ezinye iingozi
- Ukwanda kwamanqanaba e-cholesterol: Nangona amanqanaba e-cholesterol kwabanye abantu enokuncitshiswa ngolu hlobo lokutya, abanye banokufumana ukwanda kwe-cholesterol yabo embi (LDL). Ke ngoko, kubalulekile ukuba i-cholesterol yakho ihlolwe rhoqo.
- Amatye ezintso: Abantu abatya i-keto ixesha elide basengozini yokufumana amatye ezintso.
- Ukunqongophala kwesondlo: Olu hlobo lokutya luthintela iziqhamo, iinkozo, kunye nemifuno ethile, nto leyo enokubangela ukunqongophala kwefayibha, iivithamini kunye neeminerali.
- Ubunzima bamathambo: Amandla amathambo anokuchaphazeleka ekuhambeni kwexesha.
Yiyo loo nto sisithi ngokuphindaphindiweyo, ungaze uqale ukutya i-keto ngokwakho ngaphandle kwengcebiso kagqirha.Ugqirha wakho uza kukuchazela indlela yokwenza oku ngendlela efanela umzimba wakho kunye nempilo yakho.
Umyalezo Wokuya Ekhaya
- Ukutya kwe-keto yindlela yokutya enamafutha amaninzi, ene-carbohydrate ephantsi kakhulu. Yahlukile kakhulu kwaye inemiqathango ekutyeni okuqhelekileyo.
- Oku kunokuba luncedo ekunciphiseni ubunzima bomzimba nasekulawuleni ezinye izifo, ezifana nesifo seswekile.
- Nangona kunjalo, kukho iingozi ezininzi kunye nemiphumo emibi, efana "ne-keto flu," ukunyuka kwe-cholesterol, amatye ezintso, kunye nokungabikho kokutya okunempilo.
- Eyona nto ibalulekileyo: Ungaze uqale ukutya i-keto diet ngaphandle kokubonisana nogqirha wakho. Inokuba yingozi empilweni yakho.
- Oku kusenokungabi sisisombululo esinye okanye sexesha elide. Kubalulekile ukumamela umzimba wakho.
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