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

Anter

• Pehea e hana ai ka Keto Diet
• Keto Maʻemaʻe vs. Dirty Keto-a me ke kumu e pili ai
• E ʻai: Hoʻomaʻemaʻe i nā meaʻai Keto
• Kāleka: Nā Meaʻai Keto Dirty
• He aha e ʻike ai ma mua o kou hoʻāʻo ʻana iā Keto
• Nānā no

ʻO ka waiūpaka, ka puaʻa, a me ka tī kekahi o nā meaʻai momona momona i hiki iā ʻoe ke ʻai maoli i ka wā o ka papa keto, ka papaʻai aloha ʻāina o kēia manawa. He mea maikaʻi loa ka ʻoiaʻiʻo, ʻeā? (Manaʻo ʻo Jillian Michaels pēlā.)

ʻĀ, ʻano ʻē. Huli, aia he akau ala a me kahi hewa ke ala e hana ai i ka papaʻai keto-a ua hoʻomaka ka poʻe loea e kāhea i ka keto "maʻemaʻe" a "lepo". Eia ka mea e pono ai ʻoe e ʻike.

Pehea e hana ai ka Keto Diet

Inā he mea hou ʻoe i ka ʻai keto, eia ka DL: ʻO ka maʻamau, loaʻa i kou kino ka hapa nui o kāna wahie mai ka glucose (he mole kōpaʻa i loaʻa i loko o nā kaʻa). Eia nō naʻe, ʻo kaʻai keto he haʻahaʻa-carb a he kiʻekiʻe-momona-me 65 a 75 pakeneka o kāu loaʻa o ka calorie mai ka momona, 20 pākēneka mai ka protein, a me 5 pākēneka mai nā carbs-e hoʻouna i kou kino i ketosis, kahi hana i puhi ʻia ka momona no ka ikehu ma mua o ka glucose. (Lawe ʻia i kekahi mau lā o ka ʻai ʻana i ka carb-haʻahaʻa loa e komo i kēia mokuʻāina.)

"Ua kaulana ka ʻai keto i kēia manawa ma muli o kona kaulana no ka lilo wikiwiki ʻana o ka momona," wahi a Kim Perez, he kauka lapaʻau meaʻai me Kettlebell Kitchen. (E nānā wale i ka hoʻololi ʻana o kaʻai keto i ke kino o Jen Widerstrom i nā lā he 17 wale nō.)

Eia naʻe, ʻo ka kumuwaiwai ʻo ka momona āu e ʻai ai ʻaʻole ia he mea nui ke hoʻāʻo nei ʻoe e lilo i ka paona ma kaʻai keto-inā ʻoe i loko o ka ketosis, "hana" paha ia, "wahi a Perez. No ka laʻana, he kiʻekiʻe ka momona a me ka protein ʻo Bacon cheeseburgers a haʻahaʻa i loko o nā kalapona, no laila ʻaʻole lākou e hoʻopilikia i ke kūlana ketosis o kou kino. ʻO ia hoʻi ʻenehana kūpono lākou i nā palena papaʻai keto, a hiki iā ʻoe ke lilo ke kaupaona. (ʻOiai, i kēia manawa, he ʻike maʻamau ka burger ʻoiaʻiʻo ʻaʻole ia he meaʻai olakino.)

"ʻAʻole hōʻike nui ka noiʻi o kēia wā iā mākou e pili ana i nā hopena lōʻihi o ka ʻai ʻana i kahi papaʻai i kiʻekiʻe loa i ka momona," i ʻōlelo ʻia e ka mea ʻai papa inoa i hoʻopaʻa inoa ʻia a me ke kumu aʻoaʻo ʻo Arivale ʻo Jaclyn Shusterman, ʻo R.D.N., C.D., C.N.S.C. (ʻOiai ʻo ka noiʻi mua e hōʻike ana ʻaʻole maikaʻi ka meaʻai keto i ka wā lōʻihi.) "ʻO kekahi o nā mea nui e hoʻomanaʻo inā e hahai ana ʻoe i ka ʻai keto ʻo ia ka nui o nā ala olakino a ʻoi aku ka maikaʻi e hahai ai i kēia ʻai. ," ia nei.

"E hana keto i ka akau ala, pono ʻoe e kākoʻo mau i kou olakino, "wahi a Perez." I kekahi manawa, e uku ana ʻoe i kēlā mau meaʻai āu e ʻai nei. "Komo: ka ʻokoʻa ma waena o keto maʻemaʻe a lepo ʻole.

Keto Maʻemaʻe vs. Dirty Keto-a me ke kumu e pili ai

Maʻemaʻe keto ua like ia me kahi mana maʻemaʻe o ka papaʻai keto. Nānā ʻia ma luna o nā meaʻai āpau, ʻaʻole i hoʻomākaukau ʻia i kiʻekiʻe i ka fiber a haʻahaʻa i nā ʻakeke net-akā paʻa pū me nā meaola ʻē aʻe - e like me nā avocados, nā lau lau, aila niu, a me nā ghee, i ʻōlelo ʻo Josh Ax, DNM, CNS, DC, ʻo wai ke hoʻohana nei i ka papaʻai no 13 mau makahiki, a kuhikuhi i "keto lepo" i loko o kāna puke Meaʻai Keto.

Keto lepo, ma ka ʻaoʻao ʻē aʻe, ke ukali nei i ka papaʻai keto a paʻa i kāna mau kapu ʻoihana me ka hoʻokele maoli ʻole i nā meaʻai maikaʻi ʻole. "ʻO ke ala keto haumia e komo pū ana ka nui o ka ʻiʻo, ka bata, ka bacon, a me nā meaʻai maʻalahi i hana mua ʻia / pūʻolo ʻia," wahi a Perez. Hoʻopili pū ia i nā mea olakino olakino e like me nā kī protein, lulu, a me nā mea ʻono ʻē aʻe e kaena ana me ka ʻole o ke kō a me ka paona liʻiliʻi. ʻAʻole hana ʻia kēia mau meaʻai me ka noʻonoʻo olakino, no ka mea, "inā lilo nā meaʻai i mea maʻamau, hoʻāʻo nā hui e loaʻa kālā mai ia mea ma o ka hana ʻana i nā meaʻai i hana ʻia [e kūpono i ka ʻai]," wahi a Perez. (Pili: No ke aha e hoʻowahāwahā ai kekahi Dietitian i ka Keto Diet)

"Ke hele ka poʻe i ka papaʻai, makemake lākou e ʻimi i ka ʻaoʻao maikaʻi ʻole a nīnau paha i ka nīnau:" He aha kaʻu e pakele ai? "Wahi a Ax. "I kekahi lā ʻē aʻe ua ʻike wau i kahi mea i kapa ʻia ʻo" ka hopena keto hopena "ma ka pūnaewele, a ke lawe nei i ka tī maʻamau, ka palai ʻana i ka waiūpaka, a me ka waiho ʻana i ka puaʻa ma waena."

Ma ke ʻano he kākoʻo lōʻihi o ka ʻai keto, ua ʻōlelo ʻo ia e pili ana ka kaulana o ka keto lepo: "ʻAʻole wau makemake i ka poʻe wale nō lilo kaupaona; Makemake au i nā poʻe e hoʻōla, "i ʻōlelo ai ʻo ia." Ma muli o ke kumumanaʻo o ka papaʻai keto e komo ai i ka ketosis hiki ke hoʻōla ma nā ʻano he nui. maʻi (PCOS), epilepsy, a me nā maʻi neurological ʻē aʻe.

A, ʻae, pono ʻoe e mālama, ʻoiai inā e nalowale ana ʻoe i ke kaumaha ma ke ʻano "palapala" o ka ʻai keto.

"ʻO ke kumu nui o ka pohō kaumaha ke olakino," wahi a Perez. "Inā he kuni kāu, inā ʻaʻole kaulike kou ʻōpū, inā pio kāu mau homone, inā pau kāu kō kō - ʻo kēlā mau mea āpau e lilo i ka paʻakikī keu a ʻoi aku ka paʻakikī. "

E ʻai: Hoʻomaʻemaʻe i nā meaʻai Keto

ʻO nā momona momona Paipai ʻo Kauka Ax e mālama i nā momona momona momona i ka lima, e like me nā momona monosaturated e like me ka avocados, ka aila niu, ghee, a me ka bata momona. ʻ sayslelo ʻo Shusterman ʻo ka kuke ʻana me ka aila ʻoliva, ka ʻaila avocado, a me ka aila wōnati e hāʻawi i nā momona olakino olakino ma mua o ka waiūpaka ʻoiai he keto-friendly nā mea āpau.

ʻO nā mea kanu fiber kiʻekiʻe: Nui nā mea kanu i kiʻekiʻe i ka fiber, kahi e hoʻohaʻahaʻa loa ai i kā lākou mau ʻupena upena. "ʻO nā mea ʻai e like me broccoli, cauliflower, kale, romaine lettuce, a me asparagus ʻaneʻane maʻemaʻe ka pulupulu, no laila hiki iā ʻoe ke ʻai i ka nui o lākou e like me kou makemake," aʻoaʻo ʻo Kauka Ax. E hoʻopili i nā mea kanu me ka momona, hoʻomoʻa iā lākou i ka waiūpaka, hoʻomoʻa iā lākou i ka aila niu, a i ʻole ka mahu a ʻai me ka guac a i ʻole ka tahini. (E pili ana: ʻO kēia haʻawina e pili ana i nā kaʻa-a me ka fiber-e noʻonoʻo hou ʻoe i kāu ʻai Keto)

Hoʻomaʻemaʻe maʻemaʻe: Inu i ka wai he nui, kī tī, a me ka wai lau lau ʻōmaʻomaʻo, wahi a Ax. He mea nui ka hydration ke hoʻomaka ʻoe i ka papa keto no ka mea ke ʻoki nei ʻoe i ka nui o ke kō a me ka sodium mai kāu papaʻai.

E ʻai i ke ānuenue: Ke loaʻa koke iā ʻoe kahi pāʻina keto e hana pono nāu, hoʻowalewale paha e hana hou iā lākou. Eia nō naʻe, he mea nui e ʻai i nā hua i hoʻonohonoho ʻia o nā kala e hōʻoia ai ke loaʻa nei ʻoe i nā ʻano huaola a me nā minelala maikaʻi, wahi a Perez. (Nā mea hou aʻe ma aneʻi: No ke aha ʻoe e ʻai ai i nā hua o nā kala āpau)

Kāleka: Nā Meaʻai Keto Dirty

Hoʻomoʻa mua ʻia a hoʻoponopono ʻia nā meaʻai papaʻai keto: Ma muli wale o ka hoʻopili ʻana i kekahi mau meaʻai i hana ʻia a me nā meaʻai māmā e hoʻoleʻaleʻa ai ka lilo ʻana o ka keto i mea maikaʻi ʻole e ʻai iā lākou. "Hoʻopiha ʻia nā mea ʻai i hana ʻia me nā kemika a hiki iā lākou ke hoʻohaunaele i kou ʻōpū a hiki ke hoʻopili i kou lolo," wahi a Perez. Ua ʻōlelo nui ʻo ia e pale i nā meaʻai me ka ʻole o ke kō, e like me nā pahu protein kokoleka (kahi i hoʻomoʻa pinepine ʻia me nā waiʻona kō). "ʻOi aku ka maikaʻi o ka loaʻa ʻana iā ʻoe i kahi ʻāpana kokoleka poʻokela kiʻekiʻe inā makemake ʻoe i kahi lāʻau," i ʻōlelo ʻo ia.

Pipi waiū piha: ʻO ka hoʻohana nui ʻana i nā huahana waiū momona momona (ex: tī piha momona) hiki ke alakaʻi i kahi papaʻai i kiʻekiʻe loa i ka momona momona, kahi e hoʻoweliweli i ka poʻe i ka maʻi maʻi maʻi maʻi, wahi a Shusterman. "Inā ʻo ka hapa nui o nā meaʻai āu e koho ai ua hoʻomaʻamaʻa nui ʻia a i hoʻopiha ʻia me ka momona momona, e ʻai ana paha ʻoe i kahi meaʻai maikaʻi ʻole," wahi a Shusterman.

Nā meaʻai a me nā ʻulaʻula i hana ʻia. Paipai pū ʻo Shusterman i ka kaupalena ʻana i nā ʻai a me nā ʻulaʻula (e like me ka sausage, ka puaʻa, a me ka pipi) no ka makemake i ka hana liʻiliʻi, nā koho ʻoi aku ka maikaʻi e like me ka iʻa a me ka moa. "ʻO ka iʻa, e like me ka salemona, hāʻawi i nā waikawa momona omega-3, kahi momona momona i kā mākou papaʻai, a me kahi kumu waiwai nui o ka protein," wahi a Shusterman. Inā ʻoe e ʻai i ka ʻiʻo ʻulaʻula, manaʻo ʻo Ax e kūʻai wale i nā mea hānai mauʻu a me nā ʻiʻo kūlohelohe. "Ke hānai ʻia nā pipi i piha i ka momona omega-6, kahi mea hoʻonāukiuki," i ʻōlelo ʻo ia. (Eia hou aʻe e pili ana i ka omega-3 a me ka omega-6 fatty acid.)

He aha e ʻike ai ma mua o kou hoʻāʻo ʻana iā Keto

ʻOiai ke hoʻomaikaʻi nui nei ka ʻai keto e like me ka hoʻohewa ʻana, makemake paha ʻoe e noʻonoʻo ʻelua ma mua o ka hoʻāʻo ʻana. ʻO ka mea mua, ʻōlelo ʻo Shusterman e ʻike paha nā wahine hana i kā lākou hana a me nā pae ikehu e ʻeha ma ka papaʻai low-carb.

"He mea ia i ʻike nui ʻia ʻo ka makemake mua o ka lolo no ka ikehu ka ʻaihoaʻa, ka mea i kaupalena ʻia ma ka papaʻai keto, no laila manaʻo paha kekahi poʻe i ka noe a ʻaʻole paha ʻo lākou iho," i hōʻike aku ai iā Shusterman. (ʻO ia wale kekahi o nā hemahema o ka papaʻai keto.)

Pono ʻoe e makaʻala i ka hoʻohui ʻana i nā kalapona i kāu meaʻai ma hope o ka ʻai ʻana i ke keto. Ua ʻōlelo ʻo Shusterman ua paʻakikī kekahi o kāna mau mea kūʻai aku e hoʻi i kahi papaʻai kaulike ma hope o ka keto. Kuhi ʻo ia i ka hana pū ʻana me ka mea kākau hoʻopaʻa inoa i hiki ke kōkua i ka holomua o ka hoʻololi. (E nānā: Pehea e pakele ai me ka maikaʻi e hele mai ai mai ka papaʻai ʻo Keto)

'Ōleloʻo Perez "he mea nui ka hoʻokolohua," akā ke koʻikoʻi nei i ke koʻikoʻi o ka hana ʻana i kāu noiʻi-ʻaʻole wale ka hoʻāʻo ʻana i ka meaʻai no ka mea maʻamau. "Inā ʻaʻole holo pono ia iā ʻoe, ʻaʻole holo pono ia naʻu. A inā holo pono? Maikaʻi," i ʻōlelo ai ʻo ia. "He ʻokoʻa loa nā kānaka āpau, no laila i kekahi manawa ke pāʻani nei ia."

Nānā no