Kukhangiswa njengesimangaliso sokwehla kwesisindo, kodwa lolu hlelo lokudla empeleni luwukudla kwezokwelapha okuza nezingozi ezinkulu.
Emhlabeni wokudla okwehlisa isisindo, ama-carbohydrate aphansi, izinhlelo zokudla ezinamaphrotheni amaningi zivame ukudonsa ukunaka. Izidlo ze-Paleo, i-South Beach, ne-Atkins zonke zingena kuleso sigaba. Ngezinye izikhathi zibizwa ngokuthi yi-ketogenic noma "keto" yokudla.
Kodwa ukudla kwe-ketogenic kweqiniso kuhlukile. Ngokungafani nokunye ukudla okune-carb ephansi, okugxile kumaprotheni, uhlelo lwe-keto lugxila emafutheni, ahlinzeka ngama-kilojoule angaba ngu-90%. Futhi akulona uhlobo lokudla ongaluzama njengesilingo.
"Ukudla kwe-keto ngokuyinhloko kusetshenziselwa ukusiza ukunciphisa imvamisa yesifo sokuwa ezinganeni iphinde yazanywa ukunciphisa isisindo, imiphumela yesikhashana kuphela iye yafundwa, futhi imiphumela iye yaxutshwa. Asazi ukuthi ingabe isebenza esikhathini eside, noma iphephile yini,” kuxwayisa udokotela wezokudla obhalisiwe u-Kathy McManus, umqondisi woMnyango Wokudla Okunomsoco e-Brigham neSibhedlela Sabesifazane esisebenzisana ne-Harvard.
Isebenza kanjani?
I-keto diet ihlose ukuphoqa umzimba wakho ukuthi usebenzise uhlobo oluhlukile lukaphethiloli. Esikhundleni sokuthembela kushukela (i-glucose) ephuma kuma-carbohydrate (okufana nokusanhlamvu, okusanhlamvu, imifino, nezithelo), ukudla kwe-keto kuncike emizimbeni ye-ketone, uhlobo lukaphethiloli olukhiqizwa isibindi emafutheni agciniwe.
Ukushiswa kwamafutha kubonakala kuyindlela ekahle yokwehlisa amakhilogremu. Kodwa ukuthola isibindi ukwenza imizimba ye-ketone kuyinkimbinkimbi:
- Kudinga ukuthi uzincishe ama-carbohydrate, angaphansi kuka-20 kuya ku-50 amagremu ama-carbs ngosuku (khumbula ukuthi ibhanana eliphakathi linamagremu angu-27 ama-carbs).
- Ngokuvamile kuthatha izinsuku ezimbalwa ukufinyelela isimo se-ketosis.
- Ukudla amaprotheni amaningi kungaphazamisa i-ketosis.
Udlani?
Ngenxa yokuthi ukudla kwe-keto kunesidingo samafutha aphezulu, abalandeli kufanele badle amafutha ekudleni ngakunye. Ekudleni kwansuku zonke kwama-calories angu-2,000, lokho kungase kubukeke njengamagremu angu-165 wamafutha, amagremu angu-40 ama-carbs, namagremu angu-75 wamaprotheni. Nokho, isilinganiso esiqondile sincike ezidingweni zakho ezithile.
Amanye amafutha anempilo angacushiwe avunyelwe ekudleni kwe-keto - njengamantongomane (ama-alimondi, ama-walnuts), imbewu, ukwatapheya, i-tofu namafutha omnqumo. Kodwa amafutha agcwele amafutha (isundu, ukhukhunathi), isinqumelo, ibhotela, nebhotela likakhokho akhuthazwa ngamanani aphezulu.
Amaprotheni ayingxenye yokudla kwe-keto, kodwa ngokuvamile awakhethi phakathi kokudla okunamaprotheni amancane nemithombo yamaprotheni enamafutha agcwele njengenyama yenkomo, ingulube, kanye nobhekeni.
Kuthiwani ngezithelo nemifino? Zonke izithelo zicebile kuma-carbs, kodwa ungaba nezithelo ezithile (ngokuvamile amajikijolo) ezingxenyeni ezincane. Imifino (nayo ecebile ngama-carbs) ivinjelwe imifino eluhlaza (njenge-kale, i-Swiss chard, isipinashi), i-cauliflower, i-broccoli, amahlumela aseBrussels, i-asparagus, i-bell pepper, u-anyanisi, u-garlic, amakhowe, ikhukhamba, isilimo esidliwayo esinamagatsha anamanzi kanye nama-squashes ehlobo. Inkomishi ye-broccoli eqotshiwe inama-carbs ayisithupha.
Izingozi ze-Keto
Ukudla kwe-ketogenic kunezingozi eziningi. Phezulu ohlwini: kunamafutha agcwele. UMcManus uncoma ukuthi ugcine amafutha agcwele amafutha angabi ngaphezu kuka-7% wekhalori yakho yansuku zonke ngenxa yesixhumanisi nesifo senhliziyo. Futhi ngempela, ukudla kwe-keto kuhlotshaniswa nokwanda kwe-cholesterol "embi" ye-LDL, ehlotshaniswa nesifo senhliziyo.
Ezinye izingozi ze-keto ezingaba khona zihlanganisa lezi:
Ukuntuleka komsoco. “Uma ungadli izinhlobonhlobo zemifino, izithelo, nokusanhlamvu, ungase ube sengcupheni yokuntula i-micronutrients, okuhlanganisa i-selenium, i-magnesium, i-phosphorus, namavithamini B no-C,” kusho uMcManus.
Izinkinga zesibindi. Ngamafutha amaningi okugaya, ukudla kungenza noma yiziphi izimo zesibindi ezikhona zibe zimbi nakakhulu.
Izinkinga zezinso. Izinso zisiza ukugaya amaprotheni, kanti uMcManus uthi ukudla kwe-keto kungase kuzigcwalise ngokweqile. (Isilinganiso samanje esinconyiwe samaprotheni silingana namagremu angama-46 ngosuku kwabesifazane, namagremu angama-56 kwabesilisa).
Ukuqunjelwa. Ukudla kwe-keto kuncane ekudleni okune-fibrous okufana nokusanhlamvu nemifino.
Ukucabanga okungaqondakali nokushintshashintsha kwemizwa. "Ubuchopho budinga ushukela ovela kuma-carbohydrate anempilo ukuze usebenze. Ukudla okune-carb ephansi kungase kubangele ukudideka nokucasuka," kusho uMcManus.
Lezo zingozi ziyanda - ngakho qiniseka ukuthi ukhuluma nodokotela kanye nesazi sokudla esibhalisiwe ngaphambi kokuba uzame ukudla okune-ketogenic.
Kuthiwani ngezinye izidlo?
Izidlo ezidumile ezine-carb ephansi (ezifana ne-Atkins noma i-Paleo) ziguqula ukudla kwe-keto kweqiniso. Kodwa beza nezingozi ezifanayo uma wenza ngokweqile kumafutha namaprotheni futhi wehlisa ama-carbs. Pho kungani abantu belandela izidlo? “Bakuyo yonke indawo, futhi abantu bezwa ngokungananazi ukuthi bayasebenza,” kusho uMcManus. Imibono mayelana nempumelelo yesikhathi esifushane yokudla okune-carb ephansi ihlanganisa ukudla okuncane ngoba amafutha ashisa kancane kune-carbs. "Kodwa futhi, asazi mayelana nesikhathi eside," kusho yena. "Futhi ukudla ukudla okunemingcele, kungakhathaliseki ukuthi iluphi uhlelo, kunzima ukukusekela. Uma usuqale kabusha ukudla okuvamile, isisindo sizobuya."
Umthombo: https://www.health.harvard.edu/
