He aha ka ʻokoʻa ma waena o Dirty a me Keto Maʻemaʻe?

Anter

• He aha ka keto maʻemaʻe?
• He aha ka keto lepo?
• Loaʻa nā meaʻai i hoʻoponopono ʻia
• Loaʻa ʻole i nā micronutrients
• He aha nā mea ʻokoʻa nui?
• Nā meaʻai e ʻai ai ma keto maʻemaʻe
• Ke laina lalo

ʻO kaʻai ketogenic (keto) kahi mea momona haʻahaʻa, he papaʻai momona kiʻekiʻe i ulu aʻe nei i ka kaulana ma muli o nā pono olakino i hāpai ʻia.

Nui ka poʻe e pili ana i kēia ʻano ʻai e paipai ai i ka hoʻohaʻahaʻa ʻana i ke kaumaha a mālama i ka maʻi diabetes type 2.

ʻO keto lepo a maʻemaʻe hoʻi ʻelua ʻano o kēia papaʻai, akā ʻaʻole maopopo mau i ka like ʻole o kā lākou ʻokoʻa. No laila, makemake ʻoe e ʻike hou aʻe e pili ana i ka mea a kēlā me kēia mea e hoʻopili ai.

Kuhi kēia ʻatikala i nā ʻokoʻa nui ma waena o keto lepo a maʻemaʻe.

He aha ka keto maʻemaʻe?

Hoʻonohonoho ka keto maʻemaʻe i nā meaʻai āpau, nā mea momona a kau i ke koʻikoʻi i ka maikaʻi o ka meaʻai ma mua o ka papa keto kuʻuna, kahi i ʻoi aku ma mua o 50 mau kaleka o nā carbs i kēlā me kēia lā, kahi lawe ʻana o ka protein i 15-20% o nā calorie o kēlā me kēia lā, a a lawe kiʻekiʻe momona o ma ka liʻiliʻi 75% o kēlā me kēia lā calories ().

Hoʻohui ka ʻaihue i kou kino i ka ketosis, kahi ʻano metabolic kahi e hoʻomaka ai ʻoe e kuni i ka momona no ka ikehu ma kahi o nā kalebona.

Hiki i kēia ke alakaʻi i kekahi mau pono olakino hiki ke loaʻa, e like me ka pohō o ke kaupaona, hoʻemi ʻia nā pae kō kō, a me kahi pōpilikia haʻahaʻa o kekahi mau maʻi maʻi maʻi (,).

ʻO ka keto maʻemaʻe ka mea nui o nā meaʻai āpau mai nā kumuwaiwai maikaʻi, e like me ka pipi i hānai ʻia i ka mauʻu, nā hua manu manuahi, nā iʻa i hopu wale ʻia, nā aila ʻoliva, a me nā mea kanu ʻole starchy.

ʻO nā mea ʻai kiʻekiʻe, me nā hua, laiki, kaʻuala, nā pā, palaoa, pasta, a me nā hua he nui, ua kapu loa ʻia a pāpā ʻia paha.

Hoʻoemi ka keto maʻemaʻe i kāu lawe ʻana i ka meaʻai i hana ʻia, ʻoiai hiki ke ʻai ʻia me ke kaulike.

ʻO ka keto maʻemaʻe e pili ana i ka papaʻai keto kuʻuna, ʻo ia ka mea e hoʻomomona ai i kou kino e like me ke kumu kumu wahie ma mua o nā kalebona. ʻO kēia ʻano ʻai o nā meaʻai āpau, nā mea liʻiliʻi i hoʻoliʻiliʻi liʻiliʻi ʻia i ka carbs akā kiʻekiʻe i ka momona.

He aha ka keto lepo?

ʻOiai haʻahaʻa ka keto lepo i nā carbs a kiʻekiʻe i ka momona, ʻaʻole kumu momona nā kumu meaʻai.

ʻOiai hiki iā ʻoe ke loaʻa ʻenehana i ka ketosis a kiʻi i kekahi o nā pono o kaʻai keto e hoʻohana ana i kēia ala, hiki paha iā ʻoe ke haʻalele i nā meaola nui a hoʻonui i kāu makaʻi o ka maʻi.

Loaʻa nā meaʻai i hoʻoponopono ʻia

Kāhea ʻia ka keto lepo no ka keto palaualelo, no ka mea e ʻae ia i nā meaʻai i hana ʻia a ʻūlū nui ʻia.

Kaulana ia i waena o nā poʻe e makemake ana e hoʻokō i ka ketosis me ka hoʻohana ʻole ʻana i ka manawa nui i ka hoʻomākaukau ʻana i nā meaʻai keto maʻemaʻe.

ʻO kahi laʻana, e kauoha paha kekahi ma ka keto lepo i ka cheeseburger pālua bacon me ka ʻole o ka bun ma kahi o ka ʻānai ʻana i kahi steak hanai ʻia ka mauʻu a me ka hana ʻana i kahi salakeke haʻahaʻa me ka lole momona kiʻekiʻe.

ʻO nā ʻai keto lepo lepo ke kiʻekiʻe o ka sodium. No ka poʻe makaʻala i ka paʻakai, pili ka lawe ʻana i ka sodium nui me ke koko kiʻekiʻe a me ka nui o ka maʻi puʻuwai (,).

ʻOi aku ka nui o nā mea hoʻohui i ka meaʻai a me ka hapa iki o nā micronutrients e pono ai i kou kino. ʻO ka mea hou aku, pili lākou i nā hopena olakino maikaʻi ʻole, e like me ka loaʻa ʻana o ke kaupaona, diabetes, ka make maʻamau, a me nā maʻi puʻuwai (,,).

Hoʻohui ʻia kekahi mau mea hoʻohui, me monosodium glutamate (MSG) a me nā trans trans, i nā ʻano maikaʻi ʻole e like me ke kanesa, ka momona, nā maʻi puʻuwai, a me ka maʻi diabetes 2 (,,).

Eia kekahi, ʻo nā kō i hoʻohui ʻia i nā meaʻai i hana ʻia e pale ʻia ai iā ʻoe mai ka hiki ʻana a me ka mālama ʻana i ka ketosis.

Loaʻa ʻole i nā micronutrients

Ua nele nā ​​meaʻai keto lepo ʻole i nā wikamina a me nā minelala e koi ai i kou kino.

Ma ke koho ʻana i nā meaʻai i hana ʻia ma mua o nā mea momona, nā meaʻai āpau, lilo ʻoe i mea hemahema i nā micronutrients e like me ka calcium, magnesium, zinc, folic acid, a me nā huaora C, D, a me K ().

ʻOiai hiki ke loaʻa i kēia mau meaola mai nā mea hoʻopihapiha, hōʻike nā noiʻi e ʻeli a hoʻohana pono ke kino iā lākou mai nā meaʻai āpau (,).

ʻOiai ʻo ka papaʻai keto lepo e hoʻowalewale nei i ka poʻe ma kahi papa hana nui, hoʻokūkū ʻia ia i ka meaʻai i hana ʻia a hōʻemi loa paha i ka lawe ʻana o kāu micronutrient.

He aha nā mea ʻokoʻa nui?

ʻO nā mana haumia a maʻemaʻe hoʻi o ka papa keto he ʻokoʻa loa i ka maikaʻi o ka meaʻai.

ʻOiai ka papaʻai keto maʻemaʻe e kau i ka momona momona, momona, nā meaʻai āpau - me ka mea i hana ʻia i kēlā me kēia manawa - hiki i ka mana lepo no nā meaʻai he nui i hōʻiliʻili ʻia.

ʻO kahi laʻana, ʻo ka poʻe e ukali nei i ka keto maʻemaʻe e hoʻopihapiha i nā mea kanu non-starchy e like me ka milo, kale, broccoli, a me asparagus - ʻoiai ka poʻe ma ka keto lepo e ʻai iki i nā mea ʻai.

ʻOi aku ka kiʻekiʻe o ka keto lepo i ka sodium.

ʻO ka ʻōlelo maʻamau, ʻoi aku ka maikaʻi o ka pale ʻana i ka keto lepo ma muli o nā hopena olakino maikaʻi ʻole lōʻihi, e like me ka hoʻonui ʻana i ka maʻi a me nā hemahema o ka momona.

E loli ke keto maʻemaʻe a lepo ʻole i ka maikaʻi o ka meaʻai. ʻO ka keto maʻemaʻe ka mea ʻoi aku ka nui o nā meaʻai nutritious, ʻoiai ka keto lepo i loko o nā meaʻai i hana ʻia a hemahema paha ka momona.

Nā meaʻai e ʻai ai ma keto maʻemaʻe

ʻAe ka keto maʻemaʻe i kahi ʻano o nā meaʻai like ʻole i hiki ke maʻalahi e hoʻomākaukau a māʻona i kāu kuko a puni ka lā.

Eia kekahi mau laʻana o nā meaʻai scrumptious e ʻai ai i kēia papaʻai:

• Nā kumu protein momona momona: pipi i hānai ʻia i ka mauʻu, nā ʻūhā moa, salemona, tuna, ʻāpana, hua manu, pēpē (i ka hoʻohaʻahaʻa), piha i ka yogurt Helene, a me ka tī
• Nā mea kanu momona momona: cabbage, broccoli, asparagus, Brussels sprouts, spinach, kale, green beans, peppers, zucchini, cauliflower, a me ka seleri
• Nā ʻāpana hua o nā hua: strawberries, blueberry, a me nā blackberry
• Nā kumu momona: ka pata i hānai ʻia i ka mauʻu, ghee, avocados, aila niu, aila MCT, aila ʻoliva, aila sesame, a me ka aila walnut
• ʻO nā hua, nā pīpī nutter, a me nā ʻanoʻano: nā walnuts, pecans, almonds, a me nā hazelnut, a me ka hemp, flax, sunflower, chia, a me nā hua ʻumeke.
• Nā Līkeke (i ke kaulike): ʻO Cheddar, tī waiū, Gouda, Switzerland, ʻalani uliuli, a me ka manchego
• Mea inu: wai, wai aniani, sodaʻai, kī ʻōmaʻomaʻo, tī ʻeleʻele, kope, lulu protein, nā waiu ʻē aʻe, wai wai lau, a me kombucha

ʻO nā meaʻai Keto me nā mea kanu momona, a me nā momona momona a me nā kumu waiwai, e like me ka iʻa, nā hua manu, a me nā avocados.

Ke laina lalo

ʻO kaʻai keto kahi momona haʻahaʻa, ʻo ka momona momona e pili ana me nā pono he nui.

ʻOiai ʻo ka keto maʻemaʻe a me ka lepo hiki ke kōkua i kou kino e kuni i ka momona ma kahi o ka carbs no ka ikehu, ʻokoʻa nā papaʻai i kā lākou ʻano. Kuhi ka mana maʻemaʻe i nā meaʻai momona āpau a ʻo ka mana haumia e paipai i nā mea i hana ʻia.

E like me ia, ʻoi aku ka maikaʻi o ka pale ʻana i ka keto lepo. ʻO ka keto maʻemaʻe e hāʻawi i kou kino i nā micronutrients e pono ai, e hana ana i kahi papaʻai kūpono a maikaʻi hoʻi.