He aha kāu e ʻike ai e pili ana iā Keto ʻoiai e hāpai ana (a i ʻole e hoʻāʻo ana e hāpai)

Anter

• He aha ka papaʻai keto?
• Pilikia no nā wahine hāpai: nā hemahema o ka momona
• Ka pilikia no nā wahine hāpai: momona momona
• Nā hopena ʻē aʻe e noʻonoʻo ai
• He aha ka ʻōlelo a ka noiʻi?
• ʻO ka pono kūpono o kaʻai keto
• ʻO keeto a me ka mimikō hānau
• Keto a me ka momona
• ʻO ka lawe lawe ʻana

ʻO ka keto - pōkole no ka ketogenic - ʻai (KD) kahi ʻano meaʻai i hoʻolaha ʻia ma ke ʻano he "diet diet" a ma ke ʻano he papaʻai ʻai olakino no ka hoʻoponopono ʻana, ʻaneʻane kokoke i nā mea āpau.

ʻAʻohe kānalua ʻo ka hapa nui o ko ʻAmelika - ʻoiai ʻo nā hāpai paha - pono paha e ʻai i nā kalakeke maʻalahi liʻiliʻi a me ka liʻiliʻi o ke kō. Akā noʻonoʻo paha ʻoe inā ʻo kaʻai keto - kahi momona momona, papaʻai ʻai momona momona - palekana i ka wā hāpai.

ʻIke mākou e hoʻāʻo nei ʻoe i ke olakino ʻoiai ʻoe e "ʻai no ʻelua" (ʻoiai ʻaʻole e hana i kēia i ka huaʻōlelo). Mahalo iā ʻoe! Akā ʻo ka hāpai ka manawa kūpono e kau ai i ka papa keto - a i ʻole kekahi papa meaʻai, no kēlā mea?

Pono ʻoe e nīnau i kēia: ʻO ka ʻai ʻana i ka papaʻai kaulike ka mea nui aʻe ke hāpai ʻoe. Pono kou kino e ulu nei a me kāu pēpē i nā ʻano meaʻai like ʻole e hoʻohana i wahie a me nā palaka hale.

E nānā pono i ka keto a me ka hāpai keiki.

He aha ka papaʻai keto?

Ma ka papa keto, ʻae ʻae ʻia ʻoe i ka nui o kaʻiʻo a me ka momona, akā ma lalo o 50 mau (g) ​​o nā kālaka i kēlā lā i kēia lā - ma kahi o hoʻokahi ʻeke kau a ʻelua mau maiʻa i loko o 24 mau hola.

Loaʻa i ka papaʻai kahi koi momona kiʻekiʻe kiʻekiʻe. ʻO kēia ke kumu o kaʻai keto he 2000 calorie-a-lā, loaʻa paha i kēlā me kēia pāʻina:

• 165 g momona
• 40 g nā haʻihaʻi
• 75 g protein

ʻO ka manaʻo ma hope o kaʻai keto ka loaʻa ʻana o ka nui o kāu mau calorie mai nā momona lele i ka momona momona maoli o kou kino. (ʻOi aku ka maʻalahi o ka Carbohidates no ke kino e hoʻohana ai i wahie. Ke ʻai nui ʻoe i nā carbs, hoʻohana mua ʻia ia no ka ikehu.)

Pono ʻia kahi papaʻai keto e kōkua i ka hoʻohuli i kou kino mai ka puhi ʻana i nā kalakeke i ka momona momona no ka ikehu. Kapa ʻia kēia mokuʻāina ʻo ketosis. ʻO ke kuni ʻana i nā momona hou aʻe no ka ikehu e kōkua paha iā ʻoe e lilo i ka paona - ma ka liʻiliʻi i ka wā pōkole. Simple, ʻeā?

Pilikia no nā wahine hāpai: nā hemahema o ka momona

ʻAʻole maʻalahi ka hōʻea ʻana i ke kūlana momona-momona (ketosis) e like me ke kani. ʻOiai ʻaʻole ʻoe hāpai, hiki i ka paʻakikī ke hahai pololei i ka papaʻai keto, a i ʻole ʻike inā ʻoe i ka ketosis.

ʻO ka Carbs kahi no-no nui loa i kēia papaʻai - e like me nā huaʻai a me ka nui o nā mea kanu, i loaʻa nā galani kūlohelohe. ʻO kaʻai ʻana i nā mea he nui hiki ke hāʻawi iā ʻoe i nā carbs ʻoi aku ma mua o ka keto e ʻae ai. ʻO 1 mau kīʻaha o broccoli ma kahi o 6 g carbs, ʻo kahi laʻana.

Akā pono nā wahine hāpai i nā hua momona a me nā huaʻai momona - waiwai i nā wikamina, hao, a me folate - e hānai i kā lākou pēpē ulu. Loaʻa i nā mea kanu nā fiber - kahi hemahema ʻike ʻia ʻoiai ma keto - hiki ke kōkua i ka paʻa o ka hāpai ʻana.

I ka ʻoiaʻiʻo, ua ʻōlelo aku kekahi poʻe loea no ka meaʻai kekahi ma ka papaʻai keto e pono e lawe i nā mea hoʻopiha.

Inā ʻoe e ʻai nei i ka papa keto he haʻahaʻa paha kāu o:

• makanekiuma
• B wikamina
• wikamina A
• wikamina C
• wikamina D
• wikamina E

ʻO kahi huaora prenatal - kahi pono i ka wā hāpai - hāʻawi i nā mea momona keu. Akā ʻoi aku ka maikaʻi o ka lawe ʻana i kēia mau wikamina a me nā minelala i nā meaʻai pū kekahi. I ka wā hāpai e pono ʻoe i nā ʻoi aku ke kiʻekiʻe o kēia mau meaola ke ulu wikiwiki ʻoe a me kāu pēpē.

ʻO ka lawa ʻole o kekahi mau huaora a me nā minelala hiki ke alakaʻi i nā pilikia i ka ulu a me ka ulu ʻana o kāu pēpē. ʻO nā meaola nui no kāu pēpē ka:

• wikamina D no nā iwi olakino a me nā niho
• wikamina E no nā mākala olakino a me ke koko
• wikamina B-12 no ke olakino iwi kuamoʻo a me nā aʻalolo
• folic acid no ke olakino iwi kuamoʻo (a me ka pale aku i kahi neural tube condition i nā pēpē i kapa ʻia ʻo spina bifida)

Ka pilikia no nā wahine hāpai: momona momona

ʻO ka protein kahi ʻāpana o ka papaʻai keto, akā ʻo ka hapa nui o kaʻai keto ʻaʻole e hoʻokaʻawale i waena o ke olakino, nā protein momona a me nā ʻano me nā momona momona momona e like me ka pipi a me ka puaʻa. ʻO ka ʻoiaʻiʻo, ʻoiai e paipai nui ʻia ka momona, hiki i ka papaʻai ke alakaʻi pono i ka poʻe e ʻai i ka ʻiʻo pono ʻole - a me nā aila, ka bata, a me ka ʻāʻupaʻupaʻa.

Mai kuhihewa: pono nā momona olakino no kāu pēpē e ulu ana. Akā hiki i ka momona momona ke hoʻonāukiuki i nā pilikia olakino e like me ke kiʻekiʻe o ke kōkō iā ʻoe, kahi e kau ai i kou puʻuwai a no laila kou hāpai ʻana.

ʻAʻole kaohi ka papaʻai keto iā ʻoe mai ka ʻai ʻana i ka ʻino o ka sanika i hana ʻia e like me nā ʻīlio wela, ka puaʻa, nā sausages, a me nā salami. Ua hoʻohui kēia mau ʻiʻo i nā kemikō a me nā kala i maikaʻi ʻole ke olakino no kāu pēpē liʻiliʻi e ulu ana - a i ʻole no kou kino.

Nā hopena ʻē aʻe e noʻonoʻo ai

No kekahi poʻe, ʻo kaʻai keto ke kumu o nā hopena ʻaoʻao he nui a loaʻa kahi inoa no ia. Hoʻopili ka "keto flu" i nā hopena e like me:

• luhi
• ʻūpā
• nausea
• ka luaʻi
• hoʻomake wai
• ʻōhūhū
• ʻeha ka ʻōpū
• kūpale
• kōpaʻa
• pāhoehoe
• kolesterol kiʻekiʻe
• ʻeha poʻo
• hanu maikaʻi ʻole
• ʻūpē mākala

Hele mai ka hāpai me kāna mau hopena ʻaoʻao (maʻamau loa), hiki ke hoʻopili i ka nausea, ka luaʻi, ka luhi, ka ihu ihu, a me nā ʻeha. ʻAʻole pono ʻoe e hoʻohui i ka flu keto a i ʻole nā ​​ʻōpū hōʻoluʻolu ʻole i kēia!

He aha ka ʻōlelo a ka noiʻi?

ʻAʻole ia i maʻa mau ʻia he loina e hoʻohana i nā wahine hāpai ma ke ʻano he kumuhana i loko o nā noiʻi maʻi no ka mea o nā pilikia. No laila ʻo ka noiʻi olakino e pili ana i ka papa keto i ka wā o ka hāpai ʻana ua hana nui ʻia i nā holoholona e like me nāʻiole.

Ua hōʻike ʻia kekahi e nā ʻiole hāpai i hānai ʻia i kaʻai keto i hānau i nā ʻiole pēpē i nui ka puʻuwai a me ka lolo liʻiliʻi ma mua o ka maʻamau.

Ua ʻike ʻia he ʻiole hāpai i ka papa keto he pēpē i ʻoi aku ka nui o ka makaʻu a me ke kaumaha i ka wā i lilo ai i ʻiole makua.

ʻO ka pono kūpono o kaʻai keto

ʻAʻole nāʻiole nā ​​kānaka (maopopo), a ʻaʻole ʻike ʻia inā loaʻa ka hopena o kaʻai keto i nā wahine hāpai a me kā lākou pēpē.

ʻO ka papa keto paha kekahi ala e kōkua ai e mālama i ka poʻe me ka maʻi epilepsy. ʻO kēia ʻano lolo ka mea e hopu ai i ka poʻe i kekahi manawa. A ua ʻike ʻia kahi noiʻi hihia 2017 e kōkua paha ka papaʻai keto i ka pale ʻana i nā hōʻailona ma nā wahine hāpai me ka maʻi epilepsy.

Heʻuʻuku nā haʻawina hihia - me hoʻokahi a i ʻole ʻelua mau mea komo. I kēia hihia, ua ukali nā mea noiʻi i ʻelua mau wahine hāpai me ka maʻi epilepsy. Ua kōkua ka papaʻai keto i ka mālama ʻana i ko lākou kūlana. Loaʻa i nā wahine ʻelua nā hāpai maʻamau, olakino a hānau i nā pēpē olakino. ʻO nā hopena ʻāpana wahine wale nō nā pae vitamona haʻahaʻa a hāpai i nā kiʻekiʻe kolesterol.

ʻAʻole lawa kēia hōʻike e ʻōlelo ai palekana ka ʻai keto no nā wahine āpau i ka wā hāpai. Pono hou ʻia nā haʻawina e pili ana i ka kōkua ʻana o ka papa keto i ka poʻe epilepsy a me nā ʻano olakino ʻē aʻe.

ʻO keeto a me ka mimikō hānau

ʻO ka maʻi diabetes Gestational kahi ʻano diabetes e hiki i nā wahine ke loaʻa i ka wā hāpai. Hele maʻamau ia ma hope o ka hānau ʻana o kāu pēpē. Akā hiki iā ia ke hoʻonui i kou manawa o ka loaʻa ʻana i ka maʻi ʻano 2 ma hope.

Hiki i ka diabetes diabetes ke hāpai i ka makaʻu i ka loaʻa ʻana o ka maʻi diabetes i kāu pēpē ma hope o ke ola. E hāʻawi aku kāu kauka iā ʻoe i nā hoʻokolohua kō kōpaʻa maʻamau e ʻike pono ʻaʻohe ou maʻi diabetes.

Hōʻike kekahi o nā loiloi hihia, e like me kēia mai ka 2014, hiki i ka papaʻai keto ke kōkua i ka mālama a pale ʻana paha i kekahi ʻano maʻi diabetes. Eia nō naʻe, ʻaʻole pono ʻoe e hele i ka keto piha e hoʻohaʻahaʻa i kou makaʻi o ka mimikō hāpai. ʻO ka ʻai ʻana i kahi papaʻai momona haʻahaʻa i nui ka momona o ka momona, protein, puluniu, nā huaʻai hou, a me nā huaʻai kahi bet palekana ʻoiai ʻoe hāpai.

He mea nui nō hoʻi ke neʻe - o ka hoʻoikaika kino ma hope o kēlā me kēia pāʻina hiki ke kōkua iā ʻoe e kaulike i ke kiʻekiʻe o ke kō i ke kō a ma hope o ka hāpai ʻana.

Keto a me ka momona

Ke koi nei kekahi mau ʻatikala a me nā blog e hiki i ka papaʻai keto ke kōkua iā ʻoe e hāpai. Manaʻo ʻia kēia no ka mea hiki i ka hele ʻana i keto ke kōkua i kekahi poʻe e kaulike i ko lākou kaumaha.

Inā ua haʻi ʻia ʻoe e kāu kauka e pono ʻoe e lilo i ka paona, ke hana pēlā e kōkua ai i ka hoʻomaikaʻi ʻana i kou manawa e hāpai ai. Eia nō naʻe, ʻaʻole i loaʻa nā hōʻike olakino e hōʻike nei hiki i kaʻai keto ke hoʻonui i ka momona.

A inā ʻoe e hoʻāʻo nei e hāpai, hiki i ka papa keto ke hoʻolōʻihi i nā mea i lalo. Hiki i kekahi mau wikamina a me nā minelala ke kōkua i ka momona o nā kāne a me nā wahine. Ke waiho nei i ka papa keto e hoʻohaʻahaʻa i nā pae o nā meaola i koʻikoʻi no ka momona. Wahi a ka noiʻi olakino, eia kēia mau mea:

• wikamina B-6
• wikamina C
• wikamina D
• wikamina E
• folate
• iodine
• selenium
• hao
• DHA

ʻO ka lawe lawe ʻana

ʻO kaʻai ʻana i ka papaʻai kaulike me ka nui o nā huaʻai, nā lau, nā kīʻaha piha, a me nā momona momona a me nā protein he mea nui i ka wā hāpai. ʻAʻole paha he koho maikaʻi ka papaʻai keto ke hāpai ʻoe no ka mea hiki iā ia ke pale iā ʻoe mai ka ʻai ʻana i nā meaʻai momona. Hoʻopili kēia i nā huaʻai a me nā mea ʻai hou, hoʻomaloʻo, a kuke ʻia.

Pono hou ka noiʻi, a hiki i nā noiʻi hou ke hoʻololi i ka manaʻo o ke kaiāulu olakino ma keto i ka wā e hāpai ana. Nānā ʻole, paipai mākou i ka nānā ʻana me kāu kauka a i ʻole ka mea hānai meaʻai ma mua o ka hoʻomaka ʻana i kekahi ʻano papaʻai inā ʻoe e hoʻolālā a ke kali nei paha i kahi keiki a i ʻole - akā ʻoi loa ke hāpai ʻoe.

ʻO ke kānāwai maikaʻi o ka manamana nui ka mea e ʻai ai i ke ānuenue - a ʻae, hiki ke hoʻopili ʻia me nā pickles a me nā hau kalima ʻo Neapolitan (i ka hoʻohaʻahaʻa!) Ke kāhea nā ʻiʻini iā ​​ia.