Mwanda waka batwe badi na bubinga bwa kulēmeka bukomo, ne kuleka kudya byakudya bya mvubu mpata, ne kukulupila’mba ino milangwe mikatampe? Zakudya za ketogenic zakhala zosintha pamasewera mpaka kusokoneza nthano iyi. Pamwamba pake, zakudya zamafuta ambiri, zotsika kwambiri za carb ndizosavomerezeka, koma kuyang'ana ntchito zake zamkati ndi zopindulitsa zimasonyeza chifukwa chake zakhala zopindulitsa kwa amuna ndi akazi angapo. Kodi sayansi yazakudya za ketogenic ndi chiyani?
Simuyenera kuwerengera zopatsa mphamvu pazakudya za keto (ngakhale anthu ena amaterobe!). Zikumveka zabwino kwambiri kuti zisakhale zoona? Ndi chifukwa chake. Choyamba tiyeni timvetsetse njira ya ketosis, yomwe zakudya za ketogenic zimatchedwa dzina lake. Ketosis ndi njira yachilengedwe ya thupi, yomwe imayambika nthawi iliyonse chakudya chikakhala chochepa. Izi zikachitika, mafuta a chiwindi amasweka ndipo ma ketoni amapangidwa. Izi kagayidwe kachakudya nthawi zambiri zimatheka pamene thupi limadya ma carbs ochepa, ndi mafuta ambiri. M'malo mwake iyamba kuwotcha matupi a ketoni kuti akhale ndi thanzi labwino komanso thanzi labwino. Mosiyana ndi zimenezi, thupi likamadya zakudya zopatsa mphamvu zambiri, limatulutsa shuga ndi insulin. Chifukwa chake zakudya za keto, kukhala zotsika kwambiri, zimalepheretsa izi kuchitika.
Kodi ma macronutrient oyenerera pazakudya za keto ndi ati?
Kuti muyambe ndi zakudya za keto, muyenera kuwonetsetsa kuti mukudya macronutrients muzolinga zawo zoyenera. Zotsatira zofufuzidwa kwambiri ndi zasayansi ndikuti 70 peresenti ya zakudya zanu ziyenera kukhala kuchokera ku mafuta abwino, 20 peresenti kuchokera ku mapuloteni, ndi 10 peresenti yokha kuchokera ku carbs. Ngakhale zili choncho, chakudya chanu chilichonse chiyenera kukhala ndi chiŵerengero ichi, sizingatheke nthawi zonse pamene mukupita kuti mutsimikizire izi. Chifukwa chake yesani kulinganiza ma retiwoni masana, kapena ingofuna kukwaniritsa zolinga ndi chakudya chilichonse pafupifupi. Choyenera kuchita ndikuchepetsa kudya kwa carb mpaka 50 g patsiku. Anthu ambiri ayenera kukhala ndi zakudya zazing'ono 3-4 patsiku, zokhala ndi zokhwasula-khwasula zovomerezedwa ndi keto pakati. Komanso, kudya kwanu kwamafuta ndi zopatsa mphamvu kuyenera kutengera momwe mumagwirira ntchito, ndipo chifukwa cha izi, ndi bwino kufunafuna thandizo la akatswiri komanso dongosolo lazakudya. 'Osayesa kudya zakudya za keto,' akutero Julie Stefanski, katswiri wazakudya ku York, PA, yemwe amagwira ntchito pazakudya za ketogenic. 'Khalani tsiku loyambira ndikukonzekera mwa kukonzanso zakudya zanu, kukonzekera zakudya ndi zokhwasula-khwasula, ndi kugula zakudya zoyenera ndi zowonjezera zakudya. Chifukwa chachikulu chomwe anthu amavutikira kumamatira ndi keto ndikuti anthu alibe zakudya zokwanira zopatsa chidwi, ndipo zokonda zokhala ndi ma carb apamwamba zimapambana ndi cholinga chabwino. Ngati simunagule zakudya ku golosale zomwe zimagwirizana ndi malangizo, sipadzakhala njira yosavuta mu furiji pamene mukuzifunadi.'
Kodi mapindu a keto zakudya ndi chiyani?
Kuchepetsa thupi: Kuchepetsa thupi ndiye cholinga chachikulu chazakudya za keto. Chifukwa chokhala ndi ma carbs ochepa, amagwiritsa ntchito mafuta m'malo ngati gwero lamphamvu, zomwe zikutanthauza kuti akuwotcha mafuta abwino m'thupi lanu ndikukupatsani zakudya. Komanso, izi zimakhala ndi mapuloteni ambiri, kotero kuti musamve njala mosavuta.
Chisamaliro chakhungu: Popeza ma carbs oyengedwa ngati maida ndi shuga sali gawo lazakudya, mukudula chimodzi mwazomwe zimayambitsa ziphuphu ndi khungu lopanda madzi.
Miyezo ya Cholesterol: Zakudya za keto zimathandizira thanzi la mtima kwambiri, mwa kudya mafuta athanzi olemera mu HDL kapena cholesterol yabwino monga mapeyala ndi tchizi, ndikuchotsa zonse zomwe zili ndi LDL kapena cholesterol yoyipa. Izi zimapangitsa kuti mtima ukhale ndi thanzi labwino. Zakudyazi zimachepetsanso kuchuluka kwa hemoglobin A1c, kuyesa kwa shuga wamagazi amunthu.
Amateteza khansa: Kutsata zakudya za keto nthawi zonse kumabweretsa mwayi wochepa wa khansa, chifukwa kumayambitsa kupsinjika kwa okosijeni. Ndi chakudya chabwinoko komanso chopatsa thanzi kwa anthu omwe akuthandizidwa ndi chemotherapy kapena ma radiation, zomwe zimapangitsa kuti pakhale zakudya zambiri komanso kutulutsa mwachangu ma cell a khansa.
Amachepetsa chiopsezo cha PCOS ndi zovuta zina za ovarian: Zakudya zochepa zama carb ndizothandiza pakusunga bwino kwa mahomoni, zomwe zimapangitsa kuti pakhale uchembere wabwino. Kuchepetsa thupi, kuchuluka kwa insulin komanso kuchepa kwa chiwopsezo cha cysts ndi zina mwazabwino zazakudya za keto.
Mwayi wocheperako wa khunyu: Anthu omwe ali ndi khunyu amatha kumamatira ku zakudya za keto kuti achepetse mphamvu ndi kuchuluka kwa khunyu, makamaka ana. Pafupifupi 50 peresenti ya ana pazakudya za ketogenic amachepetsa kugwidwa kwawo ndi theka. Pafupifupi 10 mpaka 15 peresenti ya ana sagwidwa ndi khunyu atalandira zakudya.
Imathandizira ntchito ya ubongo: Zakudya za keto zili ndi maubwino angapo a minyewa. Imathandiza thanzi lachidziwitso, kuchepetsa chiopsezo cha Parkinson's Alzheimer's komanso ngakhale kupsinjika ndi kusowa tulo nthawi zina.
Ndi zakudya ziti zabwino zomwe mungadye pazakudya za keto?
Zakudya zamafuta: Kupatulapo mafuta owonjezera, muyenera kugwiritsa ntchito mafuta ena onse muzakudya za keto, makamaka mafuta odzaza ndi osatha.
Mafuta okhuta: Izi zimaphatikizapo mafuta a kokonati, nyama yodyetsedwa ndi udzu ndi nkhuku, batala wodyetsedwa ndi udzu ndi ghee ndi mkaka wonse.
Mafuta osatha: Mapeyala, mafuta a amondi, mafuta a azitona, flaxseeds, mackerel, salimoni, njere za dzungu ndi walnuts ali ndi mafuta ambiri osatha.
Puloteni: Magwero a mapuloteni omwe amagwirizana ndi zakudya za keto amakonda kuphatikizika ndi anzawo amafuta. Mtedza, njere, mazira, nkhono (shrimps, prawns, nkhanu, mussels, oyster, clams, squids), nkhuku zodyetsedwa ndi udzu ndi tchizi ndi zina mwazinthu zomanga thupi zomwe muyenera kusankha.
Masamba: Zobiriwira ndizofala kwambiri pankhani ya masamba. Pezani atitchoku, katsitsumzukwa, broccoli, Brussels sprouts, nyemba zobiriwira, therere, sipinachi, mitundu yonse ya letesi ndi arugula. Venivi vinyaki vakukwaskana ndi mpingu, squashes, tomato, mcheŵa wa maji, anyezi ndi brinjal.
Zipatso: Mabulosi akuda ndi abwino makamaka pazakudya za keto chifukwa cha kuchuluka kwa fiber ndi ma antioxidant. Ma Blueberries, sitiroberi ndi raspberries amathanso kudyedwa pang'ono.
Kodi muyenera kupewa chiyani pazakudya za keto?
Njere zoyengedwa: Pasitala, pizza, buledi, rotis ndi mpunga zonse sizili mbali ya zakudya za keto, kachiwiri chifukwa choyang'ana kwambiri pa carbs kuposa mtundu wina uliwonse wa zakudya.
Masamba okhuthala: Mbatata, zilazi ndi ndiwo zamasamba zokhuthala ziyenera kupewedwa mukakudya keto, chifukwa zili ndi kuchuluka kwa ma carbs.
Zipatso: Ngakhale zipatso sizimaloledwa, zipatso zina sizili gawo lazakudya za keto. Amakhala ndi shuga wambiri komanso carb. Ndipo ndithudi, palibe timadziti ta zipatso.
Zotsekemera zopanga komanso zakudya zosinthidwa: Osati kokha kuti palibe-ayi muzakudya za keto, ndizovuta kwambiri pazakudya zilizonse! Izi zikuphatikizapo zakumwa zoledzeretsa. Choncho khalani kutali.
Kodi zowopsa zomwe zingakhalepo pazakudya za keto ndi ziti?
Monga zakudya zina zilizonse, kugwiritsa ntchito zakudya za ketogenic kwa nthawi yayitali kumatha kuyambitsa zovuta zina komanso zovuta zaumoyo. Zitha kuonjezera kuchuluka kwa acidity m'magazi, kuyambitsa zovuta za minofu, kupanga miyala ya impso, kuchepa kwa shuga m'magazi mwa odwala omwe amakonda kwambiri, kudzimbidwa ndi zina zotero. Ngati muli ndi matenda a shuga, hypoglycemia kapena vuto la mtima, samalani kwambiri. Amayi apakati akuyeneranso kupewa zakudya izi. Komanso, thanzi lanu la mafupa likhoza kukhudzidwa ngati simukupeza calcium yokwanira, choncho pitirizani kufufuza izi. Nthawi zina, zotsatira zoyipazi zimatha kuwoneka poyambira kenako ndikuzimiririka pamene thupi lanu lizolowera zakudya. Izi zimatchedwa 'keto flu' ndipo zimayambitsa chizungulire komanso kutopa, chifukwa cha kusiya kwadzidzidzi kwa ma carbs. Kuti mudziwone nokha mu gawoli, onjezerani ma electrolyte ngati madzi a kokonati. Nthawi zina, amatha kuwoneka pang'onopang'ono. Mulimonsemo, khalani tcheru kuti musasinthe momwe mumamvera kapena thupi lanu limachitira, ndipo nthawi zonse funsani dokotala wanu ndi katswiri wa zakudya musanayese kapena kupitiriza kudya keto.
Kodi odya zamasamba angasankhe kudya keto?
Yankho ndi lakuti inde. Muyenera kuchita ntchito yayikulu pakusunga zosakaniza zoyenera, koma mutha kuchitabe. Ngati mungathe kudya mazira, chabwino. Ngati simungakwanitse, sankhani mkaka wamafuta ambiri, wotengedwa kuchokera ku ng'ombe zam'deralo zodyetsedwa ndi udzu. Chepetsani kudya kwa carb mpaka 35 g patsiku, ndipo m'malo mwake pitani ku tofu, masamba obiriwira, masamba osawota, mafuta (kokonati, amondi, azitona) mtedza (ma cashews, ma almond, walnuts, pistachios), mbewu (fulakisi, njere za dzungu, mpendadzuwa), mapeyala, zipatso ndi wandiweyani, yoghuti yachi Greek. Pewani mbewu, zipatso ndi magwero a shuga. Chepetsani kudya kwa mphodza - inde, ngakhale nandolo! Mukhoza kuwonjezera mapuloteni achilengedwe ku ndondomeko yanu ya chakudya ngati n'kotheka. Ngati mukufuna kupita nkhumba yonse ndikusintha vegan, mkaka wa kokonati ndi zonona, mkaka wa amondi ndi batala wa amondi, batala wa cashew ndi zina zotero zingagwiritsidwe ntchito.
Kodi zakudya za keto zitha kugwiritsidwa ntchito pazakudya zaku India?
Ngakhale chakudya cha ku India chimakonda kukhala chokwera pama carbs, pali zosankha zabwino ngati mukufuna kuyesa keto zakudya ndikukhalabe owona ku mizu yanu yophikira. Nkhumba ndi nkhuku kebabs, masamba okazinga osaya mu mafuta a azitona okhala ndi zokometsera za ku India, nyama ndi masamba a curry, soups ndi rasams komanso ngakhale baingan ka bharta wamba zonse ndizokonda keto. Chofunikira ndikuchepetsa kwambiri rotis, mpunga kapena mbewu zilizonse zomwe zili gawo lazakudya zanu zachi India, ndipo m'malo mwake muziyang'ana ma curries ndi mains.
Maphikidwe
Kodi mungakonzekere bwanji chakudya cha ketogenic? Nayi tchati chosavuta chatsiku ndi tsiku kuti muyambe.
7am: kumwa
Sipinachi-amondi-batala smoothie
Zosakaniza:
1 tbsp batala
2 makapu finely akanadulidwa masamba sipinachi
1 chikho cha amondi mkaka
½ kapu ya chipatso chomwe mwasankha (nthochi kapena chinanazi chimagwira ntchito bwino)
1 tsp flaxseeds
1 tsp ma amondi odulidwa
Njira:
- Sakanizani batala, sipinachi, mkaka wa amondi, zipatso ndi mbewu za fulakesi mu blender, kenaka sakanizani pang'onopang'ono mwachangu kwa mphindi zingapo mpaka zosakaniza zonse zitaphatikizidwa.
- Thirani mu galasi ndikukongoletsa ndi maamondi odulidwa.
- Imwani nthawi yomweyo.
9am: Chakudya cham'mawa
Mazira-bacon-avocado mbale
Zosakaniza:
2 mazira
1 avocado
masamba ochepa a timbewu
4-5 zidutswa za bacon yokazinga
Njira:
- Chotsani mnofu wa avocado, ndikusakaniza ndi timbewu ta timbewu tating'onoting'ono mpaka kusakaniza kosalala kupangike.
- Mwachangu mazirawo ali ndi dzuwa mbali imodzi.
- Ikani chisakanizo cha mapeyala pa mbale yotumikira, kenako mazira okazinga, kenaka timizere ta nyama yankhumba.
- Idyani chakudya cham'mawa chikatentha.
12 koloko: Chakudya chamasana
Kuphika broccoli ndi tchizi
Zosakaniza:
2 makapu atsopano broccoli
1 tbsp batala
½ tbsp unga
½ anyezi, akanadulidwa
½ mkaka chikho
1 chikho Swiss tchizi, shredded
1 dzira
Mchere ndi tsabola, kulawa
Njira:
- Yatsani uvuni ku 165 ° C.
- Kutenthetsa ndi kuphika burokoli mpaka itafewa koma yolimba.
- Mu saucepan, sungunulani batala, onjezerani ufa ndi kusonkhezera. Kenaka yikani anyezi ndikugwedeza kwa kanthawi.
- Thirani mkaka pang'ono ndi pang'ono ndikupitiriza kusonkhezera kwa kanthawi.
- Izi zikawira, zisiyeni ziphike kwa mphindi imodzi kenaka chotsani kutentha.
- Menyani dzira, kenaka sakanizani mu poto. Onjezani shredded tchizi, mchere ndi tsabola, ndikusakaniza bwino.
- Pomaliza ikani broccoli mkati, ndikusamutsira ku mbale yophika.
- Kuphika kwa theka la ola mu uvuni wa preheated.
4pm: Nthawi ya tea
Khofi wosalowa zipolopolo
Zosakaniza:
Supuni 2 za nyemba za khofi zotetezedwa ndi bulletproof
1-2 tbsp ubongo octane kapena kokonati mafuta
Supuni 1-2 za batala kapena ghee
Njira:
- Bweretsani khofi pogwiritsa ntchito kapu imodzi yamadzi ndi nyemba za khofi.
- Onjezani mafuta.
- Kenaka yikani batala kapena ghee wothiridwa ndi udzu. (Onetsetsani kuti izi zilibe mchere)
- Sakanizani mu blender mpaka iwoneke ngati thovu latte.
- Imwani mipope yotentha.
6pm: Chakudya
Chinsinsi cha salmon
Zosakaniza:
400 g nsomba
1 dzira
¼ akanadulidwa anyezi
2 tbsp zinyenyeswazi zouma za mkate
1 tbsp mafuta a maolivi
Njira:
- Dulani dzira mu mbale ndikulimenya.
- Dulani nsombazo mu zidutswa 4-5.
- Sakanizani chidutswa chilichonse cha salimoni ndi dzira laling'ono, zinyenyeswazi za mkate ndi anyezi mpaka zonse zitagwiritsidwa ntchito mofanana.
- Mu poto, tenthetsa mafuta a azitona, kenaka sakanizani ma patties poyamba mbali imodzi, kenako ina.
- Mukamaliza, tsitsani mafutawo ndikudya.
8pm: Chakudya chamadzulo
Diced nkhuku saladi
Zosakaniza:
½ mawere a nkhuku opanda mafupa
Masamba a letesi, ochepa
10-12 azitona wobiriwira
50 g feta cheese
3 tomato
1 tbsp mafuta a maolivi
1 tbsp batala
Mchere ndi tsabola kulawa
Njira:
- Dulani nkhuku, ndikuthira ma cubes ndi mchere ndi tsabola. Mukhozanso kuwonjezera zonunkhira zilizonse zomwe mukufuna.
- Tengani supuni imodzi ya batala mu poto, kenaka yikani bere la nkhuku. Kuphika kwa mphindi zingapo mpaka nkhuku ikhale yofewa komanso yofiirira pang'ono. Chotsani gasi, tumizani ku mbale ndikuzisiya kuti zizizizira.
- Onjezerani mafuta a azitona pamodzi ndi zosakaniza zina zonse, ndikusakaniza bwino.
- Ma cubes a nkhuku akazirala, sakanizani bwino ndikukumba.
Zithunzi: Shutterstock
