Imithetho yokudla kwe-keto yempilo yengqondo
Ngazi kahle ukuthi ukusebenzisa igama elithi “imithetho” kuyisimo esingathandwayo. Ukuthi abanye benu ngokushesha banesifiso sokuphikisana ngokuthi imithetho iyini, kufanele ibe yini, nokuthi umqondo uyasebenza yini. Ukubhala okuthunyelwe okunesihloko esithi imithetho ye-keto diet kuwukufuna inkinga nje.
Ngakho-ke ake ngiqale ngokucacisa ukuthi ngemithetho ye-keto diet, ngiqonde imihlahlandlela. Ngemithetho yokudla kwe-keto, ngisho ukuthi lezi yizinto engizibonile ukuthi kufanele zibhekwe kanye nemikhuba emihle engiyibonile namaklayenti azama ukusebenzisa ukudla kwe-keto ukuze athuthukise impilo yawo yengqondo.
Kubantu abaningi, ukuba nemithetho yokudla kwe-keto kuyasiza ngempela. Futhi ibasindisa ezinyangeni nezinyanga zokulungiswa okunzima, ukuma nokuqala, kanye nokudumazeka okuvamile. Lezi akuzona izinto abantu asebevele benenkinga yokugula ngengqondo abanomkhawulokudonsa omningi wazo.
Umthetho wami wokuqala uma usebenzisa ukudla kwe-ketogenic empilweni yengqondo, kufanele usebenzise ukudla okunomsoco futhi okwenziwe kahle kwe-ketogenic. Yidla ngenhloso yokwelapha ubuchopho bakho.
Umthetho wami wesibili ukuthi izinga lakho lokuvinjelwa kwe-carbohydrate kufanele libe phansi ngokwanele ukuze ukhiqize ngokungaguquki nangokukhululekile ama-ketone ubuchopho bakho obuzowasebenzisela uphethiloli nokuphulukisa.
Umthetho wami wesithathu ukuthi uzinike isikhathi sokukala ubuhle nobubi bokwehla kuma-carbohydrate akho ngokushesha noma kancane. Kungase kube nezinto ezithile mayelana nalokhu ongakacabangi ngazo eziqondene nawe kodwa ezingenza noma ziphule imizamo yakho yokuqala yokuphumelela.
Umthetho wami wesine owokuthi uma udla imishanguzo, awungeni kuyo ngaphandle kosizo olunikezwa udokotela. Umuntu ongakusiza ukuthi uguqule imithi yakho njengoba kudingeka. Ufanelwe yileli zinga eliyisisekelo lokunakekelwa.
Ake sikhulume ngamunye wale mithetho ngokujulile.
Kuyini ukudla kwe-ketogenic okwakhiwa kahle?
Ngaphambi kokuthi sikhulume ngokuthi kufanele uhambe ngokushesha kangakanani noma kancane kangakanani ekutholeni ukudla okune-ketogenic, kubalulekile ukuthi sichaze ukuthi yikuphi ukudla okune-ketogenic ukwelapha ukugula kwengqondo nokuthi akunjalo. Lapho wenza ukudla kwe-ketogenic empilweni yengqondo, ukwenza inguqulo eyenziwe kahle kubalulekile.
Ukudla kwe-ketogenic okwakhiwe kahle futhi okunomsoco ngencazelo yami engiyisebenzisa neziguli zami kanje:
It kuhlanganisa ukudla okuningi kwezilwane okunomsoco otholakala kakhulu e-bioavailable, okuhlanganisa inhlanzi, amaqanda, inyama yenkomo, iwundlu, inkukhu, i-turkey, nenye inyama.
Ingakwazi, kodwa akufanele, Faka ukungeniswa kobisi. Uma ihlanganisa ubisi, izoba noshizi, ibhotela, futhi ngezinye izikhathi ukhilimu osindayo wokugaya (imvamisa iwuketshezi, hhayi ibhomu likashukela elithambile obujwayele ukulibeka kuphaya)
It kuhlanganisa amafutha amaningi anempilo athandwa ubuchopho futhi ahlanganisa i-tallow, isinqumelo, ibhotela, i-ghee, amafutha kakhukhunathi, amafutha kakotapheya, namafutha omnqumo.
It kuhlanganisa amantongomane ane-carbohydrate ephansi njengama-pecans nama-alimondi ngokulinganisela.
It kuhlanganisa imifino enesitashi esincane kanye ne-low-carb efana neklabishi, ukholifulawa, ubhontshisi oluhlaza, nokunye okuningi okumnandi.
It kuhlanganisa ama-dessert e-keto asebenzisa ama-sweeteners ane-carb ephansi angaphazamisi amazinga kashukela egazini. Ngezinye izikhathi hhayi emasontweni ambalwa okuqala, kodwa ekugcineni, uma lokho kuyinto ofuna ukuyijabulela.
It ngokuphelele akufaki amafutha embewu asezimbonini afana namafutha e-canola, imifino, isoya, namafutha kabhekilanga.
It ngokuphelele akufaki okusanhlamvu okunjengokolweni, ibhali, nommbila. Ayifaki imidumba efana nodali, uphizi ohlukanisiwe, nawo wonke ubhontshisi (okungewona oluhlaza futhi empeleni oyimifino).
Ukwenza ukudla okwenziwe kahle kwe-ketogenic empilweni yengqondo akuyona "uma kufanelana ne-macros yakho" uhlobo lwesimo. Kulabo abangazi ukuthi kusho ukuthini lokho, inguqulo "uma ilingana nama-macros akho" ihlanganisa amafutha avuvukalayo, okusanhlamvu, nezinhlobo zikashukela ocutshungulwayo inqobo nje uma umuntu egcina izinga le-carbohydrate phakathi kwebanga elithile. Njengoba ungacabanga, uma uzama ukwelapha ukugula kwengqondo futhi ufunde noma yini mayelana ne-neuroinflammation, uyazi ukuthi ukugcina lezo zinto ekudleni kwakho kuzoba ngcono kakhulu ekwelapheni kwakho.
Uma usebenzisa ukudla kwe-ketogenic ukwelapha ukugula kwengqondo, cishe akuyona nje ukudla “okuphansi kwe-carb” abantu abaningi abakusebenzisa ngokuyinhloko ekunciphiseni isisindo, nakuba ungathola ukukhululeka kwezimpawu ezibalulekile kulezo zinguqulo zodwa. Uma wenza ukudla kwe-ketogenic ngokukhethekile ukwelapha ukugula kwengqondo, wenza kanjalo njengokungathi welapha isifo sezinzwa.
Kufanele ngidle aphansi kangakanani ama-carbohydrate ami?
Izidlo ezine-carbohydrate ephansi zihlukaniswa kahle yi-diedoctor.com kulokhu okuthunyelwe lapha. Baxoxa ngezinhlobo ezintathu zokusetshenziswa kwama-carbohydrate ngokulinganisa ama-NET carbs. Ibanga eliphansi abaxoxa ngalo ngama-carbohydrate ayi-20g ngosuku.
I-net carbs iyinani eliphelele lama-carbs minus fiber. Kodwa-ke, kunabantu abanama-gut microbiomes abakwazi ngandlela thize ukusebenzisa i-fiber ukukhiqiza uphethiloli abawuthandayo wama-carbohydrate. Abantu abanesifo sengqondo bavame ukuzama ukushintsha i-gut microbiome yabo ibe yingxube enempilo yamagciwane. Ngakho-ke, ngenxa yaleso sizathu, lapho ngisebenza namakhasimende, sisebenza ngezilinganiso eziphelele ze-carb.
Ngigcina amakhasimende ami efinyelela ku-20-30 amagremu we-TOTAL carbs ngosuku. Lokhu kusho cishe i-10g yengqikithi yama-carbohydrate ekudleni ngakunye. Noma amanye amaklayenti azogcina ama-carbs awo ukuze abe nesidlo sawo sakusihlwa. Angikusekeli ngokuvamile ukusetshenziswa kokubala kwe-NET carb kodwa kunalokho ngiphakamisa ukubala okuphelele kwe-carb. Ngifuna ama-carbs kakhulu, aphansi kakhulu ukuze isiguli siqale ukwenza ama-ketone futhi sizwe imiphumela ngokushesha ngangokunokwenzeka, futhi ayikho ingozi ye-roller coaster yamandla ukuze ubuchopho obusengozini ukuzwa.
Ngakho-ke uzobheka futhi uhlole ukudla kanye nezindlela zokupheka ezivela ku-lens ye-ketogenic esikhundleni se-lens ephansi ye-carb ngoba ngezinye izikhathi amazinga e-carbohydrate "e-low-carb" aphezulu kakhulu kubantu abaningi ukuba bakhiqize ama-ketones ngokuthembekile nangokuqhubekayo. Lokhu okuthunyelwe kumayelana nendlela yokwenza ukudla kwe-ketogenic ukuze kube namazinga aphezulu e-ketone azosetshenziselwa uphethiloli wobuchopho nokuphulukiswa komzimba. Kumayelana nokuqeda amathonya amaningi okuvuvukala ngangokunokwenzeka ekudleni nokuhlinzeka ngemisoco namabhlogo wokwakha adingekayo ukuze uthuthukise impilo yobuchopho bakho.
Yingakho sisebenzisa imithetho yokudla kwe-keto, ikakhulukazi uma selapha ukugula kwengqondo. Akunjalo ngoba sijabulela ukutshelwa okufanele sikwenze. Kumayelana nokulandela iziqondiso ezithile ukwenza umphumela ube muhle ngangokunokwenzeka kanye nokunciphisa amathuba okuba nezinkinga endleleni.
Kufanele ngihambe ngokushesha noma ngiphuze kangakanani emikhawulweni yami ye-carbohydrate?
Ukwazi ukuthi ukudla okune-ketogenic okwakhiwa kahle okuhlanganisa ukudla okunomsoco kungase kube yingxenye yalokho okwenza unqume ukuthi usheshe kangakanani noma ungasheshi kangakanani ukwamukela ukudla.
Isibonelo, uma unenkinga yesabelomali, ungase ufune ukuqala ukugcina ezinye zezinto eziyisisekelo nokudla phakathi namasonto noma izinyanga ezimbalwa. Ungase ufune ukuqala ukubheka izindlela zokupheka kanye nezinhlelo zokudla noma uqale izingxoxo nowakwakho mayelana nokuthi ukudla ekhaya kuzoshintsha kanjani ukweseka ukwelashwa kwakho.
Uma ungajahile ukukhululeka kwezimpawu, ungahamba kancane ekushintsheni kwakho futhi ushintshe ama-carbohydrate ekudleni kwakho kancane kancane. Isilinganiso sansuku zonke sama-carbohydrate esidliwayo esivela ekudleni okujwayelekile kwaseMelika singaphezu kwamagremu angama-300 engqikithi yama-carbohydrate (ngokuvamile ephakeme kakhulu). Ngakho-ke uma ufuna ukuqala ngokufunda indlela yokubala ama-carbohydrates bese uqala ukuwehlisa abe sengqikithini eyi-100, bese u-40 kuye kwangama-60 esewonke, futhi ekugcineni wehlele kungqikithi yengqikithi engama-20, leyo inketho evumelekile kakhulu kanye nesimo sokuziphatha esiqinile. ushintsho kanye nokwenza ngcono.
Nginamanye amaklayenti anciphisa ukudla kwawo ama-carbohydrate kancane kancane. Senza imigomo ye-carb yamasonto onke, futhi balwela ukuhlangabezana nayo. Sisebenzela izinguquko zokuziphatha, ukuxazulula izinkinga, nokulungiswa kwengqondo okudingekayo ukuze kuguqulwe indlela yokuphila yempilo yabo.
Kunobuhle abaningi bokwenza ngale ndlela. Uzofunda ukulungisa ukuthenga kwakho, ukuzijabulisa, nemikhuba yokupheka, futhi mancane amathuba okuthi kuzoba nokungalingani okubonakalayo kwe-electrolyte ukubhekana nakho.
Kodwa okubalulekile ukuthi kungase kukuthathe amasonto ambalwa ukuze uthole ukukhululeka kwezimpawu. Futhi amanye amasonto ambalwa lapho umuntu engatholanga ukuncipha okukhulu kwezimpawu angabangela ugqozi lokuhlala nokwelashwa kokudla ukuze kunciphe.
Amanye amaklayenti afuna ukungena ngokushesha futhi azizwe engcono. Ungase ungafuni ukuzibophezela ekwehleni ngama-carbohydrate emasontweni amaningi ukuze ubone ukuthi ukwelashwa kuzokusebenzela yini. Ungase ungasebenzi kahle ngokwanele ekuhleleni ukudla noma ube namandla okwenza noma yiluphi uhlobo lokulungiselela ukudla okude. Futhi lokho KULUNGILE. Awudingi. Ingagcinwa ilula ngendlela emangalisayo emasontweni ambalwa okuqala. Uma udabukile ngempela futhi ucindezeleke kakhulu, ungase ufune ukuqalisa ngokulungiselela okuncane, ungene ezingeni elingaguquki le-ketosis, futhi ubone ukuthi yini engenzeka.
Ngakho-ke lo mthetho othile wokudla kwe-keto awuwona engikwenzela wona. Yileso ozenzela sona, bese unamathela ohlelweni. Ungaqhamuka nalo mthetho ngokusekelwe kulokho okusebenza kangcono kakhulu empilweni yakho, lokho okwaziyo ngezinga lobunzima onakho ekwenzeni izinguquko zokuziphatha, kanye nokuhlola uhlelo lwakho lokusekela nokuthi yini okufanele ibe khona ukuze uphumelele.
Ingabe imithetho ephansi kakhulu ye-carb ingunaphakade?
Into ehlala ibonakala iyimilingo ukuthi kungakhathaliseki ukuthi amaklayenti ami anquma kanjani ukusondela ekutholweni kokudla kwe-ketogenic, izinzuzo zibonakala ziqhubeka futhi zithuthuka njengoba isikhathi siqhubeka.
Lokhu kwenza umqondo ophelele. Uma behlala ngokungaguquguquki ekudleni kwe-ketogenic futhi bekhiqiza futhi besebenzisa ama-ketone njengophethiloli, ubuchopho buyaqhubeka nokuphulukisa. Izinga lamandla elithuthukisiwe ebuchosheni elinikezwa ama-ketone livumela ulwelwesi lwamangqamuzana ukuthi luqhubeke nokulungisa, ukuqondisa i-BDNF ukuze kube lula ukuxhumana nokufunda, futhi kulawule ukusebenza kwenkumbulo ku-hippocampus. Ngenxa yokuthi ama-ketone agcina i-neuroinflammation iphansi, ubuchopho bungabamba kancane kancane ekulungiseni. Futhi ngenxa yokuthi iklayenti lisebenzisa ukudla kwe-ketogenic okwakhiwe kahle futhi okunomsoco, banama-micronutrients ukwenza lokhu kulungiswa okubalulekile. Ngakho-ke akumangalisi ukuthi nginabantu abaqhubeka bebona ukuthuthuka kahle kudlule unyaka wabo wokuqala noma wesibili wokusebenzisa ukudla kwe-ketogenic.
Njengoba ubuchopho bakho kanye nemetabolism kuphulukiswa, kungenzeka ukuthi uzokwazi ukuthuthela ku-40 kuya ku-60 ingqikithi yamagremu ama-carbohydrates ngosuku futhi usenama-ketones amaningi obuchopho obusebenza kahle.
Ujwayele imodeli yezokwelapha ekutshela ukuthi kuyodingeka njalo uphuze lokhu noma lowomuthi, ukuthi cishe ngeke ube ngcono ezimweni ezihlukahlukene, nokuthi igama elithi "okungapheli" cishe kuzo zonke izincazelo zezifo.
Ngakho-ke lapho ngiqala ukufaka iziguli zami kumagremu angu-20 kuya kwangu-30 engqikithi yama-carbohydrate, ziphelelwa yithemba kancane, zicabanga ukuthi kuzodingeka zidle lelo carbohydrates ephansi impilo yazo yonke. Futhi kungenxa yokuthi sebeyingxenye yemodeli yezokwelapha isikhathi eside lokho okungabonisi ukuphulukiswa. Kodwa ngibona abantu engisebenze nabo bekwazi ukukhulisa ukudla kwabo okunama-carbohydrate ngemva konyaka owodwa noma ngaphezulu.
Angikaze ngibabone bebuyela enanini elikhulu lama-carbohydrate okungenzeka abe nomthelela ekuphazamisekeni kwabo kwasekuqaleni. Kodwa ngoshintsho olwengeziwe lwendlela yokuphila oluhlanganisa ukulala nokuzivocavoca, abaningi bangakhuphukela ezingeni elilinganiselwe noma ngezinye izikhathi elikhululekile le-low-carb besebenzisa ukudla okuphelele okubanikeza imibono eyengeziwe yokupheka kanye nokufinyelela okwengeziwe ekukhetheni ukudla okuhlukahlukene.
Imithetho yemithi yokuzibandakanya
Omunye wemithetho ebaluleke kakhulu yokudla kwe-keto yokugula ngengqondo uphathelene nemithi.
Kungakhathalekile ukuthi uhloseni ngokulandela le mithetho engenhla noma unquma ukukhawulela ama-carbohydrate ngokushesha noma kancane, kubalulekile ukuthi uma usebenzisa noma yimiphi imithi, nobabili nicwaninge ukuthi yiziphi izinhlobo zemithi eniyisebenzisayo futhi nikhulume nodokotela wakho.
Izinguquko zokudla ezenziwa ngokushesha zivame ukudinga ukulungiswa ngokushesha kwemithi, futhi kunengozi yemiphumela engase ibe namandla uma usuvele uthatha imithi yengqondo.
Okuvame ukwenzeka ngokudla kwe-ketogenic, ubuchopho bakho buqala ukusebenza kangcono. Futhi ngenxa yokuthi ubuchopho bakho busebenza kangcono, umthamo wakho wamanje wemithi yengqondo ungase ube phezulu kakhulu kuwe, futhi uzoqala ukuthola imiphumela engemihle ngemithamo yakho yamanje. Wena noma udokotela wakho angase akholelwe ukuthi ukudla kwe-ketogenic okubangela izimpawu zakho uma empeleni, kungase kube uphawu lokuthi ubuchopho bakho buyalulama. Kukhona ukucatshangelwa okukhethekile kokuxilonga okuthile, okufana ne-Bipolar, okungase kudingeke ngezinye izikhathi usizo ngokulala ngaphambi kokujwayela.
Akuwona wonke ama-prescribers anesipiliyoni sokusebenza nabantu ekudleni kwe-ketogenic kwesifo sengqondo. Ngakho-ke, kubaluleka ukuthi ufunde ukuthi yini ongayenza ngemithi yakho ukuze ube nobudlelwano bokusebenzisana nodokotela wakho mayelana nesidingo esingaba khona sokulungisa imithi.
Uma uthatha noma yiluphi uhlobo lomuthi wesifo sikashukela onethonya kushukela egazini, izidakamizwa zesifo senhliziyo ezingase zithinte ama-electrolyte akho, noma imithi yomfutho wegazi, udinga ukuba nodokotela wakho atholakale ukuze enze izinguquko, ngezinye izikhathi ngokushesha okukhulu.
Lezi zinkinga zingakusiza futhi ukuthi unqume ukuthi kufanele uqale ukwehlisa ngokushesha kangakanani ama-carbohydrate akho. Kuyingxenye yokuthatha izinqumo ezizokwenzeka njengoba uqala ukusebenzela ukunciphisa izimpawu, ukusebenza okuthuthukisiwe, kanye nempilo engcono.
Ungathola okuthunyelwe okulandelayo kuwusizo ekutholeni i-prescriber ukuba ibe umngane wakho ngesikhathi sokushintshela ekudleni kwe-ketogenic yokugula kwengqondo.
Njengenjwayelo, lokhu okuthunyelwe akusona iseluleko sezokwelapha. Angiyena uchwepheshe wakho wezempilo yengqondo, futhi angiyena udokotela wakho.
Kodwa uma ufuna ukufunda okwengeziwe Mayelana nami noma ubambe iqhaza ohlelweni lwami lwe-inthanethi, ungafunda kabanzi lapha:
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