Hiki i ke Keto Diet ke hoʻonāukiuki i ka paʻa paʻa?

Anter

• Hōʻike Overview
• No ke aha ke kumuʻai keto e hoʻokumu ai i ka paʻa paʻa?
• Hoʻololi i ka liʻiliʻi o nā carbs a ʻoi aku ka momona
• ʻAʻole lawa ka fiber
• ʻO ka ʻai ʻana i nā olonā liʻiliʻi ma kahi o nā kinikini kiʻekiʻe
• Pehea e mālama ai i ka constipation
• Pehea e pale ai i ka paʻa ʻana i ka papa keto
• Lawe aku

Hōʻike Overview

Ke hoʻomau nei kaʻai ketogen (a i ʻole keto) i kekahi o nā dieting makemake nui ʻia ma United States. ʻO ka hapa nui kēia no ka mea hōʻike ʻia nā hōʻike hōʻoia hiki ke kōkua iā ʻoe e lilo i ka paona a hoʻomaikaʻi i kou olakino.

Ma ka hōʻoki loa ʻana i nā ʻōpelu a me ka hoʻololi ʻana i kēlā mau ʻākena me nā meaʻai i momona a momona paha, hiki i kēia papaʻai ke waiho i kou kino i kahi ʻano ketosis.

Ke komo ʻoe i ka ketosis, puhi kou kino i ka momona ma kahi o ka glucose (maʻa mau mai nā kāpelu) no ka ikehu.

ʻOiai ke kōkua kaʻai keto iā ʻoe e puhi i ka momona, hiki i nā hopena ʻē aʻe. ʻO ka hapa nui o kēia mau hopena e pili ana i kāu gastrointestinal (GI) tracting reacting to the absent of carbs.

ʻO kekahi ʻano hopena e paʻa ai ka paʻa paʻa. ʻO kēia ke loaʻa iā ʻoe he ʻekolu a ʻoi iki paha o ka ʻōpū i kēlā me kēia pule. ʻO ka paʻa paʻa ʻana e hana ai i kāu mau noho paʻakikī a paʻakikī, a paʻakikī hoʻi e hele.

No laila, no ke aha e hana ai kēia? E heluhelu e ʻike i ke kumu o ka paʻa ʻana me ka ketoʻai, a he aha kāu e hiki ai ke pale aku.

No ke aha ke kumuʻai keto e hoʻokumu ai i ka paʻa paʻa?

Inā pono ka papaʻai keto e hoʻomaikaʻi i kou olakino, he aha ka mea e hopena ai i kāu ala GI i kēia momona momona, ʻano haʻahaʻa o ka ʻai? Eia kekahi o nā kumu nui e ʻike ai ʻoe i ka paʻa paʻa ʻana ma ke ʻano o kaʻai keto:

Hoʻololi i ka liʻiliʻi o nā carbs a ʻoi aku ka momona

Hoʻolālā ʻia ko mākou kino e ʻānai i nā macronutrients ʻekolu: carbs, fat, and protein. ʻOiai ʻaʻole e koi ʻia ka ʻai ʻana i nā carbs he nui inā e hoʻāʻo nei ʻoe e lilo i ka paona, ʻokiʻoki i kāu lawe ʻana i ka wai hikiwawe ke hoʻokomo i kāu kahawai GI i kahi mokuʻāina koʻikoʻi.

Ke hoʻololi ʻoe i ka papaʻai keto, pono i kou kino e hoʻomaʻamaʻa mai ka hoʻoulu ʻana i kahi kaumaha kaumaha o nā kaloka i ka ʻeli ʻana i nā momona he nui. Hiki iā ia ke lawe i kahi manawa no kou ʻōpū e maʻa ai e wāwahi i nā momona hou aʻe ma mua o ka wā ma mua.

ʻAʻole lawa ka fiber

Ke hele ʻoe i ka papa keto, ʻai wale ʻoe i 20 a 50 mau ʻelala i kēlā me kēia lā. ʻOi aku ka liʻiliʻi o kēia ma mua o ke kuhikuhi papa kuhikuhi papaʻai, e pili ana i ka papa ʻaukā he 2000.

Eia kekahi, ʻo nā carbs olakino e like me nā huaʻai a me nā ʻano hua piha i loaʻa ka fiber. Ke hōʻoki ʻoe i kēia mau meaʻai, ʻaʻole ʻoe e kiʻi hou ana i ka "nui" maʻamau i kāu papaʻai e pono ai e mālama mau i kou neʻe ʻana o kou ʻōpū.

ʻO ka ʻai ʻana i nā olonā liʻiliʻi ma kahi o nā kinikini kiʻekiʻe

ʻOiai ma kahi o 5 pākēneka wale nō o nā meaʻai āu e ʻai ai ma ka papa keto i hana ʻia me nā kalakeke, ʻo ke kī e hōʻoia ʻoe e ʻai nei i ka ʻano kūpono. Kūpono no nā carbs olakino, momona, puluniu kiʻekiʻe e like me nā huaʻai, nā mea kanu, a me nā kīʻaha holoʻokoʻa.

Inā ʻoe e ʻai wale i nā carbs low-fiber, e like me ka berena keʻokeʻo, raiki keʻokeʻo, a i ʻole nā ​​mea momona, ʻaʻole paha ʻoe e kiʻi i ka fiber e pono ai e neʻe i ka meaʻai ma o kāu GI tract.

Pehea e mālama ai i ka constipation

Hiki i ka paʻa paʻa lōʻihi ke alakaʻi i nā pilikia, me nā ʻāpana anal, hemorrhoids, a me ka ʻeha o ka ʻōpū. ʻO ia ke kumu āu e makemake ʻole ai e nānā lōʻihi ʻia.

Inā he mea hou ʻoe i ka papaʻai keto, ʻike paha ʻoe i kou paʻa ʻana he mau lā wale nō a i kekahi mau pule. Ke hoʻomaʻa nei kou kino i ka ʻeli ʻana i nā momona hou aʻe a me ka hapa iki o nā carbs, e ʻoi aku ka maikaʻi o kou kōpū.

Inā hoʻomau ka pilikia o kou kōpipipiki, e hoʻāʻo i kekahi o kēia mau hoʻoponopono home:

• E inu hou i ka wai.
• Hoʻohui manawa iki i nā meaʻai momona i loko o kāu papaʻai, e like me nā kīʻaha piha, nā legume, a me nā hua.
• E hele no ka holoholo wikiwiki ma hope o ka ʻai ʻana.
• E hoʻāʻo i ka hoʻomaʻamaʻa ʻōpū, kahi hana e hele ai ʻoe i nā pahu i ka manawa like i kēlā me kēia lā.

Inā ʻaʻole i ʻoi aku ka maikaʻi o kou kōpī ma hope o ʻekolu mau pule, e ʻike pono e hana i kahi manawa e kamaʻilio ai me kāu kauka. Hiki iā lākou ke hana pū me ʻoe e ʻike i ka lapaʻau maikaʻi loa.

ʻOiai hiki ke kōkua i nā stimulants ma luna o ka counter, e ʻike pono e kamaʻilio pū ʻoe me kāu kauka ma mua o ka lawe ʻana i nā mea kōkua a me nā laxatives. ʻO kekahi o kēia huahana he kiʻekiʻe i nā carbs, hiki ke hōʻemi i kāu mau hana ma ka papa keto.

Pehea e pale ai i ka paʻa ʻana i ka papa keto

ʻO kahi ala e hiki ai iā ʻoe ke pale aku i ka paʻa paʻa ʻana ma ka hoʻolauna haʻahaʻa ʻana i kaʻai keto.

ʻO kahi laʻana, hiki iā ʻoe ke hoʻomaka me ka loaʻa ʻana o ka carb i kēlā me kēia lā ma ka hopena kiʻekiʻe, ma kahi o 50 gram, a laila e hoʻoliʻiliʻi me ka lohi i kāu lawe ʻana i ka waiū e like me ka hoʻoponopono ʻana o kāu ʻōnaehana digestive.

Hiki ke hoʻolōʻihi i kēia ala iā ʻoe e kiʻi i ka ketosis. Akā e pili paha ʻoe me ka papaʻai inā ʻoe e ʻemi i nā hopena ʻaoʻao.

ʻO kekahi ala e pale aku ai i ka paʻa me kaʻai keto e hōʻoia i nā momona a me nā protein āu e ʻai ai mai nā meaʻai āpau. ʻO ka ʻai ʻana i nā pāʻina i hana ʻia a me nā meaʻai wikiwiki hiki ke hoʻonui i ke koʻikoʻi i kāu ʻōnaehana GI.

ʻAʻole hāʻawi nā meaʻai i hana ʻia i ka manawa kūpono i ka nui o ka meaʻai. Eia kekahi, haʻahaʻa haʻahaʻa lākou i ka fiber, kahi āu e pono ai e mālama i kou ʻōpū i ka hana maikaʻi. ʻO ka hope, he mea nui ia e hōʻoia e inu i ka wai lawa.

Lawe aku

Hoʻokumu paha ka papa keto i ka paʻa paʻa i ka wā e hoʻomaʻamaʻa ai kou kino i ka hoʻoheheʻe ʻana i nā carbs liʻiliʻi a me nā momona hou aku. Akā i ka hoʻoponopono ʻana o kāu ala GI i kēia ʻano ʻai, ʻike paha ʻoe ua lilo ia i mea liʻiliʻi o kahi pilikia.

Hiki iā ʻoe ke hōʻemi i kou maka o ka paʻa paʻa ʻana e ka ʻai ʻana i nā mea ʻai holoʻokoʻa kiʻekiʻe, e kōkua ai i ka neʻe ʻana o kou ʻōpū.

Inā ʻaʻole maikaʻi aʻe kou kōkō, ʻoiai nā lāʻau a me nā mālama ʻana i ka home, hiki i ka manawa e ʻike ai i kāu kauka. Paipai paha lākou i nā lāʻau i kuhikuhi ʻia a i ʻole kekahi mau hoʻololi meaʻai e kōkua i ka hoʻihoʻi ʻana i kāu kahawai GI i ke kaʻina hana.