Kodi chakudya cha keto chimagwira ntchito kwa aliyense?

Ubwino

Ngati simunamvepo za zakudya za keto pofika pano, mwina ndibwino kunena kuti kutsatira njira zatsopano zathanzi sichinthu chanu. Kuchokera pamawebusayiti abwinobwino ndi magazini aofesi ya adotolo kupita pazakudya za Twitter zama celebs omwe mumawakonda, chakudyacho chakhala paliponse zaka ziwiri zapitazi.

Ngakhale khothi lamilandu limapindulabe phindu la keto, nthawi zambiri limayankhidwa ngati yankho la mapemphero a aliyense wochepetsa. Koma amachita kodi zakudya za keto zimagwirira ntchito aliyense? Tsoka ilo, akatswiri azakudya amati ayi. Zitha kukhala zoletsa, zovuta kuzisamalira, komanso zowopsa kwa anthu ena.

Ngati mukuganiza zoyesera, nazi zomwe muyenera kudziwa.

Kodi keto ndi chiyani?

Zakudya za ketogenic zidapangidwa m'ma 1920 ngati chithandizo cha khunyu , malinga ndi wolemba zamankhwala wovomerezeka Lainey Younkin, mwini wa Lainey Younkin Chakudya . Tsopano, a Younkin akuti, ndimadyedwe okonda kutengera thupi lanu mu ketosis, njira yotentha ma cell amafuta kuti akhale ndi mphamvu.

Kodi keto imagwira ntchito?

Othandizira keto amati mafuta otsika kwambiri, mafuta ambiri amatha kuchepa kwambiri. Anthu amachepetsa thupi, akuvomereza Younkin. Koma kodi amatha kuchepetsa kulemera kwawo ndipo amatha kutsatira keto nthawi yayitali? Kwa anthu ambiri, yankho la mafunso amenewa ndi ayi. Mwanjira ina, sikuti mtundu wamakhalidwe osatha womwe mukuyembekeza kukwaniritsa.

Akatswiri ambiri azaumoyo amadandaula za momwe zakudya zimakhalira mopitirira muyeso, zomwe zimachepetsa chakudya kukhala ochepera ma 50 magalamu patsiku ndipo nthawi zambiri zimatha kubweretsa kuchepa kwa zakudya.

Ndani ayenera kuyesa keto?

Ndiye ndani ndi Woyenera wabwino wa keto? Itha kukhala yothandiza kwa anthu omwe ali ndi khunyu. (Kuti mumve zambiri zamalumikizidwe apakati khunyu ndi keto, this Kuwunika kwa 2019 mkati Malire mu Neuroscience imafufuza kafukufuku wofunikira.)

Malinga ndi katswiri wazakudya Danielle Schaub, woyang'anira zophikira ndi zakudya za Zakudya Zachigawo , zakudya zingathandizenso anthu omwe akuyang'ana ku:

• kukonza kapena kukonzanso chidwi chawo cha insulin;
• kusintha zina mwazida zamagetsi, monga kuthamanga kwa magazi;
• kapena kuonda kapena mafuta athupi ndikukhala moyo wongokhala.

Ndani sayenera kuyesa keto?

Pazithunzi, pali magulu angapo a anthu omwe sayenera kuchita keto, pa Schaub. Zikuphatikizapo:

• anthu akuyang'ana kuti achepetse thupi popanda kukhala ndi malingaliro amomwe angachepetsere kulemera kwakanthawi;
• aliyense amene sagwirizana bwino ndi chakudya kapena / kapena zakudya zosasokonezeka;
• akatswiri othamanga;
• ndi aliyense amene ali ndi kapamba, kufooka kwa chiwindi, matenda a impso, kapena zovuta zina zamafuta zamafuta;
• Odwala matenda ashuga omwe adapezeka ndi matenda ashuga ketoacidosis.

Mofanana ndi zakudya zambiri zoletsa, ana ndi amayi apakati kapena oyamwitsa ayeneranso kupewa keto pokhapokha atalangizidwa ndi asing'anga.

Keto zakudya ndi matenda ashuga

Mwinamwake mwazindikira kuti anthu omwe akuyang'ana kuti athetse vuto lawo la insulin nthawi zambiri amakhala ofuna kudya keto; kawirikawiri, izi zikutanthauza anthu omwe ali ndi matenda ashuga , ngakhale sikuti aliyense amene ali ndi matenda ashuga ayenera kuyesa keto.

ZOKHUDZA: Kusintha ma prediabetes ndi zakudya

Odwala omwe ali ndi matenda a shuga amtundu woyamba 1 ayenera kusamala kwambiri ndi keto chifukwa njira ya ketosis imatha kuwonjezera chiopsezo cha matenda ashuga ketoacidosis , dziko loopsa kwambiri lomwe lingayambitse kuchipatala ndi kufa, atero a Laila Tabatabai, MD, katswiri wazamaphunziro ku Houston Methodist.

Odwala omwe ali ndi matenda a shuga amtundu wa 2, atha kupindula mosavuta ndi zakudya za keto. Dr. Tabatabai akuti kuchepa kwa ma carbs ndi kuchepa konse kwa keto kumatanthauza kuti thupi lanu limafunikira insulin yocheperako, yomwe imathandizanso kukhazikika kwa magazi m'magazi.

Koma izi sizikutanthauza kuti muyenera kuyamba keto ASAP ngati muli ndi matenda a shuga a mtundu wachiwiri. Kafukufuku wasonyeza kuti kugwiritsa ntchito keto kanthawi kochepa kumatha kuthandiza odwala matenda ashuga amtundu wa 2 kuti achepetse thupi [koma] tilibe chidziwitso chanthawi yayitali pachitetezo chake komanso mphamvu zake, akutsindika Dr. Tabatabai.

KU Kuwunika kwa 2019 za kafukufuku waposachedwa wamtundu wa 2 shuga ndi zakudya zotsika kwambiri zama carb zosindikizidwa mu Zakudya zopatsa thanzi ikuwonetsa kuti maphunziro ambiri omwe adachitika adatenga miyezi ingapo (imodzi, yofalitsidwa mu American Journal of Clinical Nutrition , idatha milungu 52 ). Ngakhale zotsatira zake ndizabwino munthawi yochepa, onse odwala matenda ashuga-kaya mtundu wa 1 kapena mtundu wachiwiri-ayenera kuyankhula ndi adotolo asanayambe kudya keto.

Zomwe mungadye pa keto

Kudya keto kumatanthauza kusankha zakudya zomwe zili ndi mafuta ochepa komanso mafuta ambiri ... koma sizovuta nthawi zonse momwe zimamvekera. Ma carbs samangobisalira pasitala woyengeka ndi buledi; zakudya zambiri zathanzi, monga zipatso ndi ndiwo zamasamba, zimakhala ndi ma carbs (pamodzi ndi mavitamini ndi mchere wambiri).

Nachi chitsanzo cha zakudya zodziwika bwino za keto:

• Nyama ndi nkhuku
• Mazira
• Zogulitsa mkaka monga tchizi, yogurt wachi Greek, kanyumba tchizi, ndi kukwapula kirimu
• Masamba otsika kwambiri ngati sipinachi, kolifulawa, ndi bowa
• Zolemba
• Mtedza batala
• Bacon, jerky, ndi soseji
• Mtedza, mbewu, ndi mafuta opangidwa ndi monounsaturated

Chifukwa chakuti anthu ambiri akuchita keto pakadali pano, sipasowa maphikidwe okhutira ndi zakudya - koma kudya keto kumafunikiranso kukonzekera ndikukonzekera mosamala.

Osataya thupi pa keto?

Monga chikumbutso, cholinga ndi keto ndikuti thupi lanu likhale lotentha ndi ketosis makamaka pochotsa ma carbs. Schaub akuti anthu ena adzafika ketosis pakatha sabata limodzi, pomwe ena atha kutenga nthawi yayitali.

Mukakhala mu ketosis, ngati mukumwa mafuta ochepa kuposa momwe mukugwiritsira ntchito, mudzawotcha mafuta amthupi ndikuchepetsa, akufotokoza.

Komabe, ndizotheka kwathunthu kukhala mu ketosis ndi ayi kuonda. Schaub akuti ngati mutalowa ketosis koma mupitiliza kudya chakudya chokwanira chokwanira mphamvu zanu, thupi lanu silimayamba kuwotcha maselo amafuta kuti azikhala ndi mphamvu chifukwa sizofunikira kwenikweni. Mukufunabe kuchepa kwa kalori kuti muchepetse kunenepa, ketosis kapena ayi.

Palinso chifukwa china chomwe mungadzipeze kuti simukuchepetsa keto kapena, kupeza kulemera: kudya zakudya zamafuta zambiri. Popeza chakudya cha keto chimakhala ndi mafuta ambiri ndipo mafuta ndi owopsa kwambiri, Schaub akuti mudzakhala wonenepa ngati mungakhale ndi kalori yochulukirapo mosasamala komwe ma calories aja amachokera. (Mwanjira ina, keto siyimalo yaulere yoti musankhe chakudya chamasana tsiku lonse.)

Mfundo yofunika: keto sagwira ntchito kwa aliyense

Keto amatha kugwira ntchito kwa anthu ena, ndipo pali maubwino okhala mu ketosis ngakhale simukusiya mapaundi; Schaub akuti imatha kuchepetsa kukhudzidwa kwa insulin ndikuchepetsa kuthamanga kwa magazi. Koma palibe kafukufuku wambiri wokhudza keto komabe kuti atsimikizire zonena zake. Sitikudziwa zovuta zakutsata keto kwa nthawi yayitali popeza maphunziro ambiri azakudya ndi a kanthawi kochepa pochiza khunyu, akufotokoza a Younkin.

Kutanthauza, kudya mwanzeru. Keto akhoza kukhala ovuta kumamatira ndipo odyera ambiri amakonda kuti anthu azidya zomwe angathe kuchita kuti akhale ndi thanzi labwino kwakanthawi.