Ko keto kudya kunoshanda kune wese munhu here?

Wellness

Kana usati wanzwa nezve keto chikafu pari zvino, zvingangove zvakachengeteka kutaura kuti kuenderana neazvino hutano maitiro hachisi chinhu chako chaicho. Kubva kune zvehutano mawebhusaiti uye emahofisi emadhokotera emahofisi kuenda kuTwitter mafieti ako aunofarira celebs, chikafu chave kwese kwese mumakore maviri apfuura

Kunyangwe iyo juri iri ichiri kunze kubhenefiti yeketo, inowanzoitwa mhinduro semhinduro kune wese munhu uremu minamato. Asi zvinoita Keto kudya kunoshanda kune wese munhu? Zvinosuruvarisa, nyanzvi dzehutano dzinoti kwete. Inogona kudzvinyirira, kuomesa kutsigira, uye kunyatsoita hutano kune vamwe vanhu.

Kana iwe uri kufunga kuzviedza, hezvino izvo zvaunoda kuti uzive.

Chii chinonzi keto chikafu?

Chikafu che ketogenic chakagadzirwa muma1920s se kurapwa kwekufa pfari , sekureva kwenyanzvi yezvokudya yakanyoreswa Lainey Younkin, muridzi we Lainey Younkin Chikafu . Zvino, Younkin anoti, chikafu chemafashoni chinovakirwa pakuisa muviri wako mu ketosis, maitiro ekupisa mafuta maseru esimba.

Keto inoshanda here?

Vatsigiri ve keto vanoti iyo yakaderera-carb, nzira ine mafuta akawanda inogona kutungamira kuakawanda ekuremerwa uremu. Vanhu vanorasikirwa nehuremu, unobvumirana naYinnkin. Asi vanogona here kuregedza huremu uye vanogona kutevera keto kwenguva refu? Kune vanhu vazhinji, mhinduro yemibvunzo iyoyo kwete. Mune mamwe mazwi, hazvireve hazvo kuti rudzi rwehupenyu hwusingaperi shanduko iwe yauri kutarisira kuwana.

Vazhinji vezvehutano vanonetsekana neakanyanya maitiro echikafu, icho chinogumira makabhohaidhiretsi kusvika isingasviki makumi mashanu emagiramu pazuva uye anogona kazhinji kutungamira mukushomeka kwehutano.

Ndiani anofanirwa kuyedza keto kudya?

Saka ndiani ndizvo mukwikwidzi akanaka weketo? Inogona kushandira chinangwa chekurapa chevanhu vane pfari. (Kuti uwane rumwe ruzivo nezve kubatana kuri pfari neketo, izvi 2019 ongororo mukati Miganhu muNeuroscience inoputsa yakawanda yekutsvagisa kwakakodzera.)

Sekureva kwenyanzvi yezvokudya yakanyoreswa Danielle Schaub, maneja wezvekudya uye wezvekudya kwe Nzvimbo Yekudya , iyo dhizeti inogona zvakare kubatsira vanhu vari kutsvaga ku:

• kunatsiridza kana kuseta kwavo insulin senzwi;
• kunatsiridza mamwe mabiomarker ehutano, sekumanikidza kweropa;
• kana kurasikirwa nehuremu kana mafuta emuviri nehupenyu hwekugara.

Ndiani asingafanire kuedza keto kudya?

Padivi rerutivi, kune akati wandei mapoka evanhu vasingafanire kuita keto, paSchaub. Zvinosanganisira:

• vanhu vari kutsvaga kudzikisa huremu nekukurumidza vasina kana zano rekuti vangachengeta sei huremu kurasikirwa kwenguva refu;
• chero munhu ane hukama hwakashata nechikafu uye / kana akasarudzika maitiro ekudya;
• vatambi vepamusoro;
• uye chero munhu ane pancreatitis, chiropa kutadza, itsvo kusagadzikana, kana mamwe mafuta metabolism kusagadzikana;
• Varwere vechirwere cheshuga vakamboonekwa kuti vane chirwere cheshuga ketoacidosis.

Kufanana nezvikafu zvinorambidza zvakanyanya, vana uye vakadzi vane nhumbu kana vanoyamwisa vanofanirwawo kudzivirira keto kunze kwekunge zvarairwa neimwe nzira navanachiremba.

Keto kudya uye chirwere cheshuga

Iwe unogona kunge wakacherekedza kuti vanhu vari kutsvaga kugadzirisa yavo insulin senzwi vanowanzo kuve vakanaka musarudzo yeketo keto; kazhinji, izvi zvinoreva vanhu vane chirwere cheshuga , asi havazi vese vane chirwere cheshuga vanofanirwa kuyedza keto.

RELATED: Kudzorera prediabetes nekudya

Varwere vane rudzi rwekutanga cheshuga vanofanirwa kungwarira neiyo keto chikafu nekuti ketosis maitiro anogona kuwedzera njodzi yavo yeshuga ketoacidosis , nyika ine njodzi zvikuru inogona kutungamira kuchipatara nekufa, anodaro Laila Tabatabai, MD, chiremba wezvekupedzisira kuHouston Methodist.

Varwere vane rudzi rwechipiri chirwere cheshuga, zvakadaro, vanogona kubatsirwa zvirinyore kubva kuchikafu cheketo. Dr. Tabatabai vanoti kudzikiswa kwemakarubhu uye kurasikirwa kwese pa keto zvinoreva kuti muviri wako unoda insulin shoma, inova iyo inobatsira kudzikamisa huwandu hweropa.

Asi izvo zvakadaro hazvireve kuti iwe unofanirwa kutanga keto ASAP kana uine rudzi rwechipiri chirwere cheshuga. Zvidzidzo zvakaratidza kuti kushandiswa kwenguva pfupi kwechikafu cheketo kunogona kubatsira varwere vane chirwere cheshuga chechipiri kurasikirwa uremu [asi isu] hatisati tave nedata renguva refu pamusoro pekuchengetedza uye kushanda kwayo, anosimbisa Dr. Tabatabai.

TO 2019 ongororo yekutsvaga kwekuchangobva kuitika kurudzi rwechipiri chirwere cheshuga uye chikafu chakaderera-carb chakaburitswa muna Nutrients inoratidza kuti mazhinji ezvidzidzo zvakaitwa zvakatora mwedzi yakati wandei (imwe, yakaburitswa mu American Journal yeKiriniki Kudya , kwakatora mavhiki makumi mashanu nemaviri ). Kunyangwe mhedzisiro yacho yakanaka mune pfupi-pfupi, vese varwere cheshuga-ingave mhando 1 kana mhando 2-vanofanirwa kutaura navanachiremba vavo vasati vatanga kudya keto.

Chii chekudya pane keto

Kudya keto kunoreva kusarudza chikafu chakaderera muma carbs uye chakakora mafuta… asi izvo hazvisi nyore nguva dzose sezvazvinonzwika. Carbs haisi kungovandira mupastas yakanatswa uye chingwa; zvekudya zvakawanda zvine hutano, zvakaita semichero nemiriwo, zvine carbs (pamwe nemazhinji emavhitamini anodiwa uye zvicherwa).

Heino muenzaniso wevamwe vanozivikanwa keto-hushamwari chikafu:

• Nyama nehuku
• Mazai
• Zvigadzirwa zvemukaka senge chizi, Greek yogati, kottage chizi, uye kurova kirimu
• Yakadzika-carb miriwo sipinachi, koliflower, uye howa
• Makotapeya
• Nut butter
• Bhekoni, yakasviba, uye soseji
• Nuts, mbeu, uye monounsaturated maoiri

Nekuti vanhu vazhinji varikuita keto izvozvi, hapana kushomeka kwemabikirwo ekudya kune zvakatemwa dhayeti-asi kudya keto kuchiri kuda kungwarira kuronga nekugadzirira.

Kwete kurasikirwa uremu pane keto?

Sechiyeuchidzo, chinangwa ne keto ndechokuisa muviri wako mune mafuta-anopisa ketosis nekunyanya kubvisa carbs. Schaub anoti vamwe vanhu vanosvika ketosis mushure meinenge vhiki rimwe, nepo vamwe vangatora nguva yakati rebei.

Paunenge iwe uri mu ketosis, kana iwe uri kushandisa mashoma macalorie pane auri kushandisa, iwe uchapisa muviri mafuta uye kurasikirwa nehuremu, anotsanangura.

Zvisinei, zvinokwanisika kuva mumamiriro e ketosis uye kwete kuonda. Schaub anoti kana iwe ukapinda ketosis asi uchiramba uchidya chikafu chakaringana kuvhara simba rako, muviri wako hautange kupisa maseru emafuta esimba nekuti hazvidi. Iwe uchiri kungoda kushomeka kwekoriori kurasikirwa nehuremu, ketosis kana kwete.

Kune zvekare chimwe chikonzero nei iwe uchizviwana usinga rasikirwe nehuremu pane keto kana, zvakanyanya, kuwana uremu: kudya chikafu chakawandisa. Sezvo chikafu cheketo chakakora mumafuta uye mafuta akawandisa-macalorie, Schaub anoti iwe uchawana huremu kana iwe uri mune yakazara koriori yakawandisa zvisinei nekuti macalorie acho anobva kupi. (Mune mamwe mazwi, keto haisi yemahara yekumisikidza pasi-zvekudya burger zuva rese.)

Icho chinonyanya kukosha: keto haishande kune wese munhu

Keto inogona kushandira vamwe vanhu, uye kune zvakanakira kuve mu ketosis kunyangwe usiri kudonhedza mapaundi; Schaub inoti inogona kuvandudza insulin senzwi uye kudzikisa BP. Asi hapana zvakawanda zvekutsvagisa nezve keto zvisati zvaratidza zvirevo zvaro. Hatizive mhedzisiro yekutevera keto kwenguva refu nekuti mazhinji ezvidzidzo pakudya ari epfupi-nguva mune kurapa pfari, anotsanangura Younkin.

Kureva, kudya zvine hungwaru. Keto anogona kunge akaomarara kunamatira uye vazhinji vezvekudya vanofarira kuti vanhu vatore tsika dzekudya dzavanogona kuzvipira kunguva refu kuti vawane hutano hwakanaka.