Mpaka pano, ambiri mwina amva kale za zakudya za ketogenic, amadziwikanso kuti "keto zakudya". Ngakhale kuti mwina idatchuka kumene, makamaka a Keto-chakudya cha Keto alipo kuyambira 1920s. Komabe, m'masiku 20s sanagwiritse ntchito iwo kuti achepetse thupi.
Kenako adapangidwa kuti azichitira ana ndi khunyu. Koma izi sizikuletsa "zakudya za Guru" lero kugwiritsa ntchito "Keto" kukagulitsa mabuku ndi mapulogalamu ochepetsa thupi. Zakudya zotsika kwambiri izi zimayang'ana kwambiri pazogulitsa zambiri. Monga zakudya za Atkins, zakudya za keto zimatha kuthandiza munthu kuti achepetse kunenepa, kusamutsa thupi lake kukhala metabolic yotchedwa ketosis. Koma ngakhale zili bwino ... Osati kwenikweni.
Kuchulukitsa kumverera kwa njala
Kutsatira zakudya zilizonse kumakhala kovuta nthawi zonse, koma kusamatira kudya, komwe chakudya chimangololedwa, chovuta kwambiri. Kafukufuku akuwonetsa kuti theka la anthu omwe amayesa zakudya za keto zomwe zimaperekedwa mkati mwa sabata loyamba. Kuphatikiza apo, anthu amatha kudzutsa kwambiri kuposa kutayika nthawi ya chakudya.
2 Kusiyana
Anthu omwe amayesa zakudya za keto kudadandaula za kusinthaku. Amayesa kulimbana ndi cholemetsa chakudya ndi njala, ngakhale mutayesa kuyesa, kutulutsa. Zakudya za ketogenic zimatha kuyambitsa shuga m'magazi, omwe amayambitsa ubongo, zomwe zimapangitsa kukhumudwa komanso nkhawa.
3 ketociosis
Ketuaciosis imachitika pomwe ketosis imatha (mawonekedwe omwe amatuluka chifukwa cha chakudya chopanda mafuta pomwe thupi likuyamba kugawanitsa mafuta ambiri kuti mupange matupi ambiri a Ketolone). Izi zimabweretsa kudzikundikira acid m'magazi, zomwe zimazimitsidwa ndi chikomo kapena kufa.
4 kutsika mu kumwa sodium
Sodium ndiyofunika kwa thupi, chifukwa zimathandiza minofu kuti ichepe, komanso imathandizanso kusintha zakumwa zonse zamkati. Anthu atakhala pachakudya cha keto adziwa bwino sodium m'thupi, zomwe zidapangitsa kuti zipsuluzi m'miyendo, kutopa komanso "ubongo" wopanda ubongo.
5 fuluwenza
Lonjezo la thanzi la chitetezo cha mthupi ndi kudya bwino. Tsoka ilo, zinthu zomwe zimakhala ndi mafuta omega-3 osavomerezeka, monga zipatso ndi mbewu zonse, siziri gawo la zakudya za keto. Izi zimayika chitetezo cha mthupi lisanawopseze ngozi yayikulu, komanso imapangitsa kuphwanya mabakiteriya abwino komanso oyipa mthupi.
Kununkhira kwa pakamwa
Thupi litagawika zinthu ndi mafuta ochulukirapo omwe keto zakudya, zimawasintha m'matupi a m'totone - mankhwala monga acetone ndi acetocetic acid. Thupi limayesa kusamala bwino, ndipo kuchuluka kwa ma ketones kumatanthauza zotulutsa, kumapangitsa fungo loipa la pakamwa. Ngakhale izi sizowopsa zoyipa, koma palibe chosangalatsa mmenemo.
7 Zolesterol Zolesterol zomwe zili
Cholesterol chimakhala m'mafuta amunthu. Magawo apamwamba olesterol amatha kuwonjezera chiopsezo cha matenda a mtima. Ngati mungayang'ane pazakudya za keto, ndiye kuti, zopangidwa ndi mafuta omwe ali ndi mafuta ambiri, zimatha kukuwonjezereka pa cholesterol.
8 kusamba kwa msambo
Kukhalapo kwa "wamba" kwa msambo ndi chizindikiro kuti thupi la mkazi limagwira bwino ntchito. Imaperekanso mahomoni a amayi omwe amathandizira thanzi lake. Amayi omwe amachepetsa thupi mwachangu amatha kukumana ndi kuti kuzungulira kwawo pamwezi kumachitika mosalekeza. Ndipo izi zitha kubweretsa nkhawa komanso nkhawa.
9 Mavuto am'mimba
Akazi omwe amalengeza za chozizwitsa chatsopano, osanenanso mfundo imodzi. Zakudya za keto nthawi zonse zimadutsa mofananamo ndi matenda am'mimba komanso kudzimbidwa. Kulephera kudya chakudya kudzazidwa ndi fiber, monga zipatso, mbewu ndi nyemba, zimayambitsa kudzimbidwa. Kumbali inayi, zinthu zomwe zili ndi mafuta omwe amaloledwa kudya, mwachitsanzo, mkaka ndi mafuta, nthawi zina zimayambitsa matenda otsetsereka.
Kutopa kosalekeza
Anthu ambiri amati akumva kuwawa atakhala pazakudya za Keti. Thupi limafunikira nthawi kuti lizolowere kuwonongeka kwa chakudya. Kumverera kwa zoopsa komanso kutopa m'masabata milungu ingapo ya zakudya zatsopano si njira yabwino yoyambira kusintha moyo. Izi zimatha kubweretsa chisoni komanso kudya kwambiri.
11 Dyhydtion
Pambuyo pa chakudya chofananira, thupi limatha kuyankha pokhudzana ndi chithandizo chamadzi ndi electrolytes mopanda tanthauzo. Pa chiyambi, anthu ambiri amatha kumva ludzu losatha, popeza chakudyacho chimapangitsa kutayika kwa madzi. Nthawi zambiri, kuchuluka kwa ma electrolyte kumachepetsedwa. Eleyalytes ndi mchere womwe umathandizira kusungitsa ufa wa asidi ndi asidi.
12 keto fuluwenza
Thupi likalandiranso chakudya chamafuta, ndikuyang'ana magwero ena omwe amathandizira kutentha mphamvu. Thupi limatha kutentha kuwotcha shuga ndikuwatembenuza iwo m'matatone. Izi zimabweretsa kugwedezeka kwa thupi ndipo kumatha kuyambitsa zizindikiro ndi fuluwenza, monga kupweteka kwa minofu, kutopa ndi kupweteka kwa minofu.
13 Thupi limayamba kufuna chakudya
Zakudya zamafuta ndi gawo lofunikira pa piramidi ya chakudya. Malinga ndi NHS, ayenera kukhala gwero lalikulu la mphamvu m'madyedwe abwino. Izi ndizowona makamaka kwa anthu omwe ali ndi shuga wotsika magazi, chifukwa watsimikiziridwa kuti chakudya chimathandizira kuwongolera milingo yamagazi.
14 Zotsatira za Zakudya
Zakudya za keto ndizokhazikika ndipo ndizovuta kusunga kwa nthawi yayitali. Anthu pamwambowu amakakamizidwa kubwerera pazovuta zawo zokhala bwino atawononga kulemera komwe akufuna. Zatsimikiziridwa kuti patapita nthawi, chakudya ichi chimabweretsa kuchuluka kwa chilakolako, ndipo, moyenerera, kuchuluka kwa kulemera. Kusintha kwamphamvu kwamphamvu kumakhala kovulaza thupi.
15 miyala
Popeza keto zakudya ndizakudya zochepa za kaboni ndi zochulukirapo, nyama yokonzedwa ndizakudya zambiri. Ndipo pamene thupi limalongosola mapuloteni, limachulukitsa acidity ndi calcium mu mkodzo, kufalitsa kukula kwa miyala mu impso.
Kutayika kwa minofu
Ngakhale zili zoona kuti minofu imalemera mafuta ambiri, minofu yamunthu, yomwe imapatsa mphamvu kwambiri. Zinapezeka kuti anthu omwe amatsatira zakudya za keto kwa miyezi itatu ataya minofu yambiri m'miyendo.