Ingabe iyogathi yamaGreki enamajikijolo ivunyelwe ku-keto?

I-yogurt yamaGreki iyintandokazi ethile phakathi kwabantu abalandela ukudla kwe-keto, futhi lokhu kukhetha kuza ngenxa yokucebile kumaprotheni namafutha anenzuzo empilweni, kanye nezinga layo eliphansi lama-carbohydrate.

Ngokusho kolwazi olunikezwe uMnyango Wezolimo wase-US, umuntu angazuza ngenani elilinganiselwe lezakhamzimba lapho edla amagremu angu-186 e-yogurt yesiGreki, njengoba iqukethe amagremu angu-7 wama-carbohydrate nama-15 amagremu amaprotheni, ngaphezu kwamagremu angu-7. amafutha, okwenza kube Ukukhetha okuhle kulabo abafuna ukugcina impilo yabo ngenkathi belandela lokhu kudla.

Yiziphi izinhlobo zokudla kwe-keto?

Kunezigaba eziningi zokudla kwe-keto yokulahlekelwa isisindo ngokusekelwe ekubunjweni okuvumelekile kwamafutha, ama-carbohydrate, namaprotheni.

• I-Standard Keto Diet (SCD): Lokhu kudla kubonakala ngokuqukethwe kwayo okuphansi kwe-carbohydrate, njengoba ingeqi ku-5%, kuyilapho ingxenye yamaprotheni ilinganisiwe, cishe i-20%, futhi ihlanganisa iphesenti eliphezulu lamafutha, afinyelela ku-75%.
• I-Cyclic Keto Diet (CCD): Le ndlela ilandela indlela yokudla eyehlisa ama-carbohydrate izinsuku ezinhlanu zilandelana, bese iwandisa izinsuku ezimbili.
• Inhloso yokudla kwe-keto: Abasubathi bavame ukulandela ukudla okuthile, lapho bevunyelwe ukudla amanani afanele ama-carbohydrate ngezinsuku zokuqeqesha.
• Ukudla okuneprotheyini ephezulu ye-keto: Lolu hlelo lokudla okunempilo lufana nezinhlelo zendabuko, ngaphandle kokuthi luvumela ukudla amanani amakhulu amaprotheni, njengoba aqukethe amafutha angu-60%, amaprotheni angu-35%, nama-carbohydrates angu-5%.
  Nakuba ukudla kwendabuko kanye namaprotheni amaningi kuyizinto ezivame kakhulu, ukudla okuphakathi nokuhlosiwe kudumile phakathi kwabasubathi nabakhi bomzimba.

Yiziphi izinzuzo zokudla kwe-keto?

Kunezinzuzo eziningi ezinikezwa yi-keto diet, njengoba inomthelela kulokhu:

• Yehlisa isifiso sokudla futhi uqede umuzwa wendlala.
• Ukweseka impilo yenhliziyo nemithambo yegazi, esiza ukunciphisa ingozi yesifo senhliziyo.
• Inzuzo ezigulini ezinesifo sokuwa, njengoba ucwaningo lukhombisa amandla ayo okunciphisa inani lokuquleka.
• Ukunciphisa i-cholesterol, ushukela wegazi kanye namazinga omfutho wegazi.

Iyiphi indlela efanele yokusebenzisa ukudla kwe-keto?

• Ukukhetha amafutha asezingeni eliphezulu nempilo kubalulekile kunoma yikuphi ukudla esikhundleni sokudla ukudla okugayiwe njengama-burgers, isibonelo, kungcono ukudla inyama yemvelo efana nenyama yenkomo, kanye nokuncika emafutheni emvelo anjengamafutha omnqumo futhi udle ukwatapheya kanye nokwatapheya. amantongomane.
• Ukwengeza imifino ekudleni kubalulekile ukunikeza umzimba amavithamini adingekayo, amaminerali, kanye ne-fiber.
• Futhi, kuyadingeka ukuphuza inani elanele lamanzi ukuze kugcinwe amanzi emzimbeni, uthuthukise umuzwa wokugcwala, futhi usize ukuqeda ubuthi.
• Ukudla amaprotheni ngokulinganisela kubalulekile, njengoba ukudla ngokweqile kungase kubangele izingozi zezempilo ezifana nenkinga yezinso ne-gout.
• Kuphoqelekile ukuqhubeka nokulandela ukudla kwe-keto futhi uhlakulele ukubekezela, kucatshangelwa ukuthi ukuncipha kancane kwesisindo akubona ubufakazi bokwehluleka kwesistimu, kodwa kunalokho kuyingxenye yenqubo yemvelo yokufeza imiphumela oyifunayo.

Ukudla okuvelele kakhulu kuvunyelwe futhi kuvinjelwe ekudleni kwe-keto

Uma ulandela ukudla kwe-keto, kufanele unake izinhlobo zokudla ezivunyelwe kanye nalezo okufanele zigwenywe.

Ukudla okuvunyelwe ekudleni kwe-keto

• Ekudleni kwe-keto, ukudla okuningi okunamafutha amaningi, okunamaprotheni aphakathi kuyadliwa kuyilapho ama-carbohydrate encishiswa.
• Amaqanda nezinkukhu, njengenkukhu kanye ne-turkey, kanye nenyama ebomvu, yizinto ezingcono kakhulu ongakhetha kuzo kulokhu kudla, futhi kungcono futhi ukufaka izinhlanzi ezinamafutha amaningi njenge-salmon ne-tuna.
• Amantongomane, njengama-alimondi nama-walnuts, nembewu, njengembewu ye-chia nethanga, yizinketho ezinomsoco zemithombo yamafutha namaprotheni.
• Ibhotela nokhilimu kuyimithombo emihle kakhulu yamafutha, futhi kunconywa ukukhetha izinhlobo eziphilayo uma kungenzeka.
• Amafutha anempilo afana nokwatapheya, amafutha omnqumo engeziwe, namafutha kakhukhunathi adlala indima ebalulekile kulokhu kudla.
• Ushizi wemvelo, ongakacutshungulwa nawo uyatuswa, futhi izinongo zisetshenziselwa ukwengeza ama-flavour ngaphandle kokuphazamisa iziqondiso ze-keto.
• Ngokuqondene nemifino, khetha leyo engenawo ama-carbohydrate, njengemifino enamahlamvu aluhlaza, u-anyanisi, utamatisi nopelepele.
• Izithelo ezinomkhawulo kulokhu kudla zihlanganisa ama-raspberries nama-strawberries.
• Uma uzizwa ulambile phakathi kokudla, kuvunyelwe ukudla ukudla okulula okuhambisana ne-keto njengama-alimondi, amaqanda abilisiwe, ama-strawberry anoshokoledi omnyama, ama-smoothie enziwe ngobisi lwe-alimondi, ibhotela lamantongomane, iyogathi enamantongomane nembewu, amajikijolo, nama-guacamole ngesilimo esidliwayo esinamagatsha anamanzi.

Lezi zinketho zikusiza ukuthi uhlale uzizwa ugcwele futhi zihambisana nemihlahlandlela ye-keto.

Ukudla okunqatshelwe ekudleni kwe-keto

Ekudleni kwe-keto, kukhona okunye ukudla neziphuzo okufanele kugwenywe ukunciphisa ama-carbohydrate:

1. Imikhiqizo yokusanhlamvu: Ukudla kwakho akufanele kufake noma yiluphi uhlobo lukakolweni, irayisi noma amakhekhe njengesinkwa ne-pasta.
2. Utshwala: Njengoba inama-carbohydrate amaningi, kufanele uqikelele ukuthi uphuza uphuzo oludakayo.
3. Izithelo: Izithelo eziningi azihambisani nalokhu kudla, kepha ezinye izithelo, njengama-strawberries, zingafakwa ngaphandle.
4. AmaswidiUkusetshenziswa koshukela nemikhiqizo enoshukela efana nesoda, amajusi, amakhekhe, no-ayisikhilimu kufanele kwehliswe kakhulu.
5. Imifino yezimpandeAmazambane nobhatata kufanele kukhishwe kumenyu ngenxa yokuqukethwe kwawo okuphezulu kwama-carbohydrate.

Qinisekisa ukuthi ugxile ekudleni okukhuthaza amafutha anempilo namaprotheni ukuze uzuze imiphumela engcono kakhulu nge-keto diet.