Ingabe ubhontshisi uvunyelwe ku-keto?

U-Mohamed Sharkawy
2023-11-11T05:12:13+00:00
ulwazi oluvamile
U-Mohamed SharkawyIhlolwe ngu: Mostafa AhmedEmaminithini angu-38 edluleIsibuyekezo sokugcina: emizuzwini engama-38 edlule

Ingabe ubhontshisi uvunyelwe ku-keto?

Abantu abaningi bayazibuza ukuthi ubhontshisi uvunyelwe yini ekudleni kwe-keto.
Ukudla kwe-keto kuwukudla okudumile okusekelwe ekudleni amafutha anempilo namaprotheni, kuyilapho kugcina ukusetshenziswa kwama-carbohydrate kuncane.
Ngokuvamile, ama-legumes acebile kuma-carbohydrate, ngakho-ke abanye bangase bacabange ukuthi abavunyelwe ekudleni kwe-keto.

Nokho, ubhontshisi omhlophe ungaba okuhlukile.
Nakuba ubhontshisi omhlophe uqukethe iphesenti eliphezulu lama-carbohydrates, ngohlelo lokudla okunempilo okucophelelayo, angafakwa ekudleni kwe-keto.
Kubhekwa njengenye yemifino evunyelwe ekudleni kwe-keto, futhi iqukethe amavithamini amaningi abalulekile.

Uma kufakwe ekudleni kwe-keto, ukuphakelwa okufanele kukabhontshisi omhlophe kuqukethe iphesenti elifanele lama-carbohydrate.
Vele, kufanele uqaphele futhi ulinganisele ekudleni ubhontshisi omhlophe ukuze uqinisekise ukuthi izilinganiso ezinconyiwe okufanele zidliwe azidluli ukubekezelela kwakho ama-carbohydrate.

I-Ezoic

Kodwa-ke, kufanele uhlale kude nezinye izinhlobo zikabhontshisi ekudleni kwe-keto.
Eminye imidumba evinjelwe ku-keto iqukethe ingxenye enkulu yama-carbohydrates.Isibonelo, amagremu angu-170 kabhontshisi omhlophe aqukethe amagremu angu-114 wama-carbohydrate, kuyilapho inani elifanayo likabhontshisi obomvu linamagremu angu-40 ama-carbohydrate.

  • Ngaphezu kukabhontshisi omhlophe, ukudla imidumba kuyingxenye ye-keto diet.
  • Ngokuvamile, leli qembu lihlanganisa ubhontshisi, udali, ubhontshisi obanzi, nama-cowpeas omisiwe.I-Ezoic
  • Okokugcina, ubhontshisi obuluhlaza bamukeleka ngokuphelele ekudleni kwe-keto.

Kodwa-ke, kufanele kuqashelwe ukuthi ama-legumes amaningi aphakeme kakhulu kuma-carbohydrate, okwenza angafaneleki njengesisekelo sokudla kwe-keto.
Ngakho-ke, kungcono kakhulu ukubonana nochwepheshe wezempilo ngaphambi kokwenza noma yiluphi ushintsho ohlelweni lwakho lokudla.

Ingabe ubhontshisi uvunyelwe ku-keto?

Ungakwazi yini ukudla ubhontshisi obomvu ku-keto?

Abanye abantu babiza ubhontshisi obomvu njengemifino, kodwa empeleni bangaphansi kwesigaba se-legume.
Ukusetshenziswa kwayo kwamukelwa ekudleni kwe-keto ngenxa yokuqukethwe kwayo okuphansi kwe-carbohydrate.
Abanye abantu bafuna ukwazi: Kungenzeka yini ukudla ubhontshisi obomvu ku-keto? Impendulo inguyebo, inqobo nje uma uzivocavoca ngokuqhubekayo noma uzivocavoca njalo.

I-Ezoic

Ukudla ubhontshisi obomvu ngaphakathi kwemingcele efanelekile kuvunyelwe ekudleni kwe-keto, njengoba kuqukethe inani eliphansi lama-carbohydrate uma kuqhathaniswa nezinye izinhlobo zemifino.
Ubhontshisi obomvu uqukethe iphesenti eliphezulu le-fiber namaprotheni, afaka isandla ekuzizweni kokugcwala isikhathi eside futhi asize ukulawula amazinga kashukela egazini.

Kuyaphawuleka ukuthi umuntu kufanele aqaphele ukuthi angenzi ihaba ekudleni ubhontshisi obomvu ku-keto, futhi anamathele engxenyeni elinganiselwe ngaphandle kokudlula inkomishi equkethe cishe amagremu angu-20 kuphela.
Kungcono kakhulu ukujabulela ubhontshisi obomvu njengokudla okuseceleni noma ukuwengeza ekudleni kwakho okuyinhloko ngokufanele ukuze uthole okuningi kuwo.

Kungashiwo ukuthi ekudleni okuqinile kwe-keto, ukukhetha ubhontshisi obuluhlaza noma ubhontshisi omnyama kuyindlela engcono kakhulu yokusebenzisa inzuzo ye-keto yemifino.
Ungakhohlwa ukuthi ukubonana nochwepheshe wezokudla ngaphambi kokudla noma yiluphi uhlobo lokudla kuyilapho ulandela ukudla okuthile ngaso sonke isikhathi kungcono kakhulu.

I-Ezoic

Imiphi imifino evunyelwe ekudleni kwe-keto?

  • Ukudla kwe-keto kungenye yezindlela zokudla ezithandwayo ezilandelwa ezingxenyeni eziningi zomhlaba.
  • Uma ulandela ukudla kwe-keto, ukunquma uhlobo lwemifino evunyelwe kungenye yezinto ezibaluleke kakhulu okufanele uzicabangele.
  • Nazi ezinye imifino okuncono ukuyidla ngesikhathi sokudla kwe-keto:I-Ezoic
  1. Isipinashi: Siqukethe ama-calories ambalwa nama-carbohydrates futhi sithathwa njengomthombo ocebile wamavithamini namaminerali adingekayo emzimbeni.
  2. Ama-Peas: Angumthombo omuhle wamaprotheni kanye ne-fibre yokudla, futhi aqukethe inani eliphansi lama-carbohydrates.
  3. Ubhontshisi oluhlaza: Aqukethe i-magnesium ne-calcium, futhi athathwa njengokukhetha okuhle kokunye okuhlukile kwemifino kumaprotheni.I-Ezoic
  4. Eminye imifino enamahlamvu njengokholifulawa, i-broccoli, neklabishi: Iwumthombo ocebile we-fiber nezinye izakhi.
  5. Ukwatapheya: Iqukethe amafutha anempilo kanye nefayibha ekusiza ukuthi uhlale uzizwa ugcwele isikhathi eside.
  6. I-Bell pepper: Inovithamini C kanye nama-antioxidants akhuthaza impilo yenhliziyo futhi anciphise ingozi yezifo.I-Ezoic

Sicela uqaphele ukuthi lolu hlu aluphelele ngokuphelele, nokuthi kuneminye imifino eminingi engadliwa ngesikhathi sokudla kwe-keto.
Nokho, eminye imifino enesitashi esiningi njengamazambane nokusanhlamvu kufanele igwenywe.

Kufanele uthintane nochwepheshe wezokudla ngaphambi kokulandela noma yikuphi ukudla okusha, ukuze uthole iseluleko esifanele esifanelana nezidingo zakho siqu kanye nempilo evamile.

Imiphi imifino evunyelwe ekudleni kwe-keto?

Yini enqatshelwe ekudleni kwe-keto?

  • I-keto diet iwukudla okuhloswe ngayo ukususa amafutha kanye nokwehlisa isisindo.Ukufeza lokhu, abalandeli balokhu kudla bayelulekwa ukuba bagweme okunye ukudla okuphazamisa le nqubo.I-Ezoic
  • Ngokuvamile, kufanele ugweme ukudla ushukela ocolisisiwe otholakala kuma-dessert amaningi nama-yogurts aqukethe izithelo.
  • Ngaphezu kwalokho, kuneqembu lokudla okugwenywe kangcono uma ulandela ukudla kwe-keto.
  • Lokhu kudla kufaka phakathi isinkwa, i-pasta, irayisi, amazambane (kuhlanganise nobhatata), ama-French fries, ama-chips amazambane, uphuthu kanye nezinhlamvu zasekuseni.I-Ezoic
  • Ukulandela lokhu kudla kudinga ukugwema ushukela omningi, isitashi, nokusanhlamvu, futhi ugxile ekudleni amaprotheni namafutha anenzuzo emzimbeni.

Ukucacisa lokhu, ithebula elilandelayo lihlanganisa umthamo wamafutha, amaprotheni, nama-carbohydrate aqukethwe kuwo wonke amagremu angu-100 wezithelo ezithile ezinqatshelwe ekudleni kwe-keto, njengamajikijolo nama-strawberries.
Ngaleli thebula, uzokwazi ngokucacile ukuthi yiziphi izinzuzo lesi simiso esizincisha kanye nomthelela wazo emzimbeni.

  • Ithebula levolumu yamafutha, amaprotheni kanye nama-carbohydrate (ngamagremu ayi-100) wezinye izithelo ezinqatshelwe ekudleni kwe-keto.I-Ezoic
isitheloamafutha (g)Amaprotheni (amagremu)ama-carbohydrate (g)
amajikijolo0.71.312.0
isitrobheli0.40.87.7

Abantu abadla ukudla kwe-keto kufanele bakugweme ukudla izithelo ezinothe ngama-carbohydrate, i-glucose ne-fiber.
Kodwa-ke, kuneqembu lezithelo ezivunyelwe kulokhu kudla, njengama-strawberries, angafakwa ekudleni ngokulinganisela.
Ngakho-ke, kuhle ukuthi uthintane nesazi sokudla okunempilo noma udokotela ngaphambi kokuqala noma yikuphi ukudla okusha ukuze uthole isiqondiso esifanele futhi uqinisekise ukuphepha kwakho kwezempilo.

Ingabe i-keto diet iyancipha kangakanani?

Ukudla kwe-keto kungenye yezindlela ezithandwayo ezilandelwa abantu abaningi ukuze banciphise isisindo.
Kusekelwe embonweni wokunciphisa ukudla kwama-carbohydrate nokwandisa ukusetshenziswa kwamafutha, okuholela umzimba ukuthi ungene esimweni esibizwa ngokuthi "i-tetosis" futhi ushise amafutha njengomthombo oyinhloko wamandla.

Ngesonto lokuqala lokulandela ukudla kwe-keto, izinga lokulahlekelwa isisindo kulindeleke ukuthi libe phakathi kwe-3 kuya ku-5 kilogram ngokwesilinganiso.
Le nombolo ingase ifinyelele ku-7 kilograms uma izisindo zokuqala beziphezulu.
Nokho, ngemva kwesonto noma amabili, izinga lokuncipha ngokuvamile liyancipha futhi lizinze.

Kumele kuqashelwe ukuthi izinga lokulahlekelwa isisindo ekudleni kwe-keto liyahlukahluka kumuntu nomuntu futhi lincike ezintweni eziningana.
Phakathi kwalezi zici isikhathi sokulandela ukudla kwe-keto, ubukhulu bomzimba wokuqala, impilo yomuntu jikelele, kanye nemikhuba yakhe yansuku zonke.
Kuyaziwa futhi ukuthi ukulahlekelwa kwesisindo ezinyangeni zokuqala zokudla kwe-keto kukhulu kakhulu kunezinyanga ezilandelayo.

  • Kodwa-ke, isonto lokuqala lokudla kwe-keto yisikhathi esivamile lapho isisindo sehla ngokushesha.

Ngakho-ke, abantu abafuna ukulandela ukudla kwe-keto bayelulekwa ukuthi bafune usizo lochwepheshe bokudla okunomsoco ukuze bathole isiqondiso somuntu siqu futhi bahlole isimo sabo sezempilo ngaphambi kokuqala ukudla.
Amanani alinganiselwe akufanele kuthenjelwe kuwo kuphela, kodwa izidingo nezimo zomuntu ngamunye kufanele zicatshangelwe.

Umzimba uqala nini ukulahlekelwa isisindo ku-keto?

  • Ukudla kwe-keto kungenye yezindlela zokudla ezidumile ezisiza ekunciphiseni isisindo ngokushesha, kepha abantu abaningi bayazibuza ukuthi umzimba uqala nini ukuncipha lapho ulandela lokhu kudla.

Izinga lokuncipha kwesisindo ku-keto liyahlukahluka kumuntu oyedwa kuya komunye futhi lincike esikhathini sokudla.
Ngokuvamile, iphesenti lokuncipha kwesisindo enyangeni yokuqala liphakathi kwamakhilogremu angu-2 no-8.

Ukuncipha kwesisindo ku-keto kwenzeka ngenxa yokuhlukaniswa kwamafutha omzimba futhi aguqulwe abe ama-ketone, abese esetshenziswa njengomthombo wamandla.
Yiqiniso, umzimba udinga isikhathi sokuzivumelanisa nale nqubo, futhi lesi sikhathi sisukela ezinsukwini ezi-4 kuye ngesonto.

  • Isikhathi esilandela isonto lokuqala lokudla yisigaba sangempela se-ketogenic lapho umzimba ukwazi ukusebenzisa amafutha njengomthombo wamandla esikhundleni sama-carbohydrate.

Khona-ke, umzimba uqala ukungena esigabeni sokulahlekelwa isisindo esizinzile ngesonto lesibili noma lesithathu lokulandela ukudla kwe-ketogenic.
Ukuncipha kwesisindo kulesi sigaba kwenzeka ngenxa yokushiswa kwamafutha omzimba.
Ngokuhamba kwesikhathi, ngemva kwamasonto amabili, umuntu angase abone ukuthi izinga lokuncipha kwesisindo liba lincane kunamaviki adlule.
Lokhu kungenxa yokuthi umzimba uqala ukuzivumelanisa nesistimu ye-ketogenic.

Kuyaqapheleka ukuthi ukuba khona kwenani elikhulu lama-carbohydrates ekudleni kungathinta ukusebenza kokuncipha kwesisindo ku-keto.
Ngakho-ke, kunconywa ukuba ugweme ukudla ukudla okunothe ngama-carbohydrate ngokujwayelekile.

Kungashiwo ukuthi umzimba ungaqala ukulahlekelwa isisindo ku-keto ngemva kwesonto lokuqala bese ungena esimweni se-ketosis, futhi uqhubeke ulahlekelwa isisindo esiningi phakathi nenyanga yokuqala.
Kubalulekile ukuthi umuntu azibophezele ekulandeleni ukudla ngendlela efanele futhi njalo ukuze afinyelele imiphumela oyifunayo

I-Ezoic

Ama-ketones aphuma kanjani emzimbeni?

  • Ukudla "keto" kungenye yezidlo ezidumile ezithembele ekunciphiseni ukusetshenziswa kwe-carbohydrate nokwandisa ukusetshenziswa kwamafutha, ngenhloso yokufeza ukulahlekelwa kwesisindo ngokushesha.

Izinkinga zesistimu yokugaya ukudla zingenye yezimpawu ezivelele kakhulu ezihambisana nokuphuma ekudleni "kwe-keto".
Abantu abaningi abaqeda lokhu kudla bahlushwa ukuqunjelwa kanye namagesi ohlelweni lokugaya ukudla.
Lezi zimpawu zibangelwa ukubuyela ekudleni ukudla okunothe ngama-carbohydrate futhi, okuholela ekuzuzeni isisindo futhi uma iziyalezo ezifanele zingalandelwa ukuze uphume ekudleni "keto".

  • Ushukela osegazini uyanda lapho umuntu edla ukudla okuqukethe iphesenti eliphezulu lama-carbohydrate ngemva kokuphuma ekudleni โ€œkwe-ketoโ€.
  • Lapho uphuma esimweni se-ketosis, umzimba uyayeka ukushisa amafutha njengomthombo oyinhloko wamandla kanye nokwenzeka kokugcinwa koketshezi emzimbeni kuyanda.

Ngakho-ke, kubalulekile ukunaka indlela yokuphuma ekudleni "kwe-keto" ngendlela ephephile nenempilo.
Ochwepheshe bayeluleka kancane kancane ukwandisa ukusetshenziswa kwe-carbohydrate futhi babuyele ekudleni okulinganiselayo, okuhlanganisa imifino, izithelo, amaprotheni namafutha anempilo.

Abantu abacabangela ukulandela ukudla kwe-keto kufanele baqaphele izinguquko zomzimba nezokugaya ezingase zenzeke lapho beqeda lokhu kudla.
Kufanele futhi uthintane nodokotela noma isazi sokudla okunempilo ukuze uthole isiqondiso sezempilo nezeluleko ngaphambi nangesikhathi sokuphuma ekudleni โ€œkwe-ketoโ€.

Umzimba uqala nini ukulahlekelwa isisindo ku-keto?

Ingabe ukuyeka i-keto kwandisa isisindo?

Ukudla kwe-keto kusiza ekulahlekelweni isisindo ngokushesha nangempumelelo.
Kodwa-ke, lokhu kudla kuphakamisa imibuzo ethile mayelana nokuthi ukuyeka ngokuzumayo ukukulandela kwandisa isisindo.

  • Abanye abantu bangase bazuze isisindo ngemuva kokuyeka ukudla kwe-keto, futhi isizathu salokhu singahlotshaniswa nezici ezihlukahlukene.
  • Enye yalezi zici ukwanda kwenani lamanzi emzimbeni ngemva kokudla amanzi amaningi ngesikhathi se-keto.

Kukhona nezinye izici eziningi okufanele zicatshangelwe lapho usuka ekudleni kwe-keto uye ekudleni okuvamile.
Isibonelo, uma ukuyeka kancane kancane kanye nokudla kwama-carbohydrate kungahlelwanga kusengaphambili, ukuzuza kwesisindo kungase kwenzeke.

Ukuze ugweme ukuzuza isisindo ngemva kwe-keto, kunconywa ukuba ugweme ukudla inyama enamafutha futhi ubeke esikhundleni sazo imithombo yamaprotheni aphansi.
Kungcono futhi ukudla ukudla okuqukethe inani elincane lamafutha nama-carbohydrate.
Kubuye kunconywe ukulandela ukudla okunempilo, okulinganiselayo ngemuva kwe-keto, okuhlanganisa ukudla okuhlukahlukene kwezithako zokudla okunempilo.

Kodwa-ke, kufanele kuqashelwe ukuthi umuntu ngamunye uhlukile ekuphenduleni kwabo ekudleni kwe-keto kanye nemiphumela yayo ngesisindo.
Abanye bangase bakuthole kunzima ukugcina isisindo ngemuva kwe-keto, kanti abanye bathola imiphumela emihle ngaphandle kwezinkinga.

I-Ezoic
  • Ngokuvamile, kuyatuseka ukuthintana nesazi sokudla okunempilo ngaphambi kokuqala noma ukuyeka noma yikuphi ukudla, ngenjongo yokuthola impendulo yomzimba ngamunye kanye nokuqondisa uhlelo lokudla okunempilo ngendlela efanele.

Kubalulekile ukuqonda ukuthi ukuzuza kwesisindo ngemva kokumisa i-keto akusona isahlulelo sokuphumelela kokudla, kodwa kunalokho kungase kube umphumela wezici eziningi.
Kufanele ugxile ekuqhubekeni nokudla ukudla okunempilo, okunomsoco ukuze ugcine isisindo esinempilo ngemva kokuqeda i-keto.

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