ʻO kaʻai Ketogenic: Kahi Alakaʻi Hoʻomaka Kūmole i Keto

Anter

• He aha ka papaʻai ketogenic?
• Keto kumu
• Nā ʻanoʻai like ʻole o kaʻai ketogenic
• He aha ka ketosis?
• Hiki i nā papaʻai Ketogenic ke kōkua iā ʻoe e lilo i ka paona
• ʻO kaʻai Ketogenic no ka maʻi kō a me ka prediabetes
• Nā pono olakino ʻē aʻe o ka keto
• Nā meaʻai e hōʻalo ai
• Nā meaʻai e ʻai ai
• ʻO kahi hoʻolālā pāʻina ʻono keto no 1 pule
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Meaʻai māmā keto olakino
• Nā ʻōlelo aʻoaʻo a me nā hana maʻalea
• Nā ʻōlelo aʻoaʻo no ka ʻai ʻana i ka papaʻai ketogenike
• Nā hopena a pehea e hoʻohaʻahaʻa ai iā lākou
• Nā pilikia o ka papa keto
• Pākuʻi no kaʻai ketogenic
• ʻO nā nīnau i nīnau pinepine ʻia
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO kaʻai ketogenic (a i ʻole ka papaʻai keto, no ka pōkole) he mea momona haʻahaʻa, he papa momona momona e hāʻawi i nā pono olakino he nui.

ʻO ka ʻoiaʻiʻo, hōʻike nui nā noiʻi e hiki i kēia ʻano papaʻai ke kōkua iā ʻoe e lilo i ka paona a hoʻomaikaʻi i kou olakino ().

Loaʻa paha nā pōmaikaʻi Ketogenic i nā pono kūʻē i ka maʻi diabetes, maʻi ʻaʻai, epilepsy, a me ka maʻi ʻo Alzheimer (,,,).

Eia kahi alakaʻi hoʻomaka o ka mea hoʻomaka i ka papaʻai keto.

He aha ka papaʻai ketogenic?

Keto kumu

ʻO kaʻai ketogenike kahi pahu haʻahaʻa loa, kaʻai momona kiʻekiʻe e kaʻana like i nā like like me nā Atkins a me nā papaʻaina momona.

Pili ia i ka hoʻoliʻiliʻi nui i ka lawe ʻana o ka carbohydrate a hoʻololi iā ia me ka momona. Hoʻokomo kēia hoʻemi i nā carbs i kou kino i kahi mokuʻāina i kapa ʻia ʻo ketosis.

Ke hiki mai kēia, lilo i kou kino i mea maikaʻi loa i ka puhi ʻana i ka momona no ka ikehu. Hiki ke hoʻololi i ka momona i ketones i ke akepaʻa, hiki ke hāʻawi i ka ikehu no ka lolo ().

Hiki i nā papaʻai Ketogenic ke hōʻemi i nā kō nui i ke kō a me nā kiʻekiʻe o ka insulin. ʻO kēia, me nā ketones hoʻonui ʻia, loaʻa kekahi mau pono olakino (,,).

ʻO kaʻai keto kahi momona haʻahaʻa, nā papaʻai momona kiʻekiʻe. Hoʻoiho ia i ke kō a me nā kiʻekiʻe o ka insulin a hoʻololi i ka metabolism o ke kino mai nā kalaka a i ka momona a me nā ketone.

Nā ʻanoʻai like ʻole o kaʻai ketogenic

Aia kekahi mau mana o kaʻai ketogenic, me:

• Kaʻai ketogenike maʻamau (SKD): He carb haʻahaʻa loa kēia, protein protein a me nā papaʻai momona kiʻekiʻe. Loaʻa iā 70% momona, 20% protein, a me 10% carbs () wale nō.
• ʻO kaʻai ketogenic cyclical (CKD): Hoʻopili kēia papaʻai i nā manawa o nā refes carb kiʻekiʻe, e like me 5 mau lā ketogenic i ukali ʻia e 2 mau lā kalapona kiʻekiʻe.
• Papaʻai ketogenic i māka ʻia (TKD): ʻAe kēia papaʻai iā ʻoe e hoʻohui i nā carbs a puni nā hana.
• ʻO kaʻai ketogenike protein kiʻekiʻe: Ua like kēia me ka papaʻai ketogenic maʻamau, akā ʻoi aku ka nui o nā protein. ʻO 60% momona ka lakio, 35% protein, a me 5% carbs.

Eia nō naʻe, ua aʻo nui ʻia nā papaʻai ketogenike maʻamau a kiʻekiʻe hoʻi. ʻO nā papaʻai ketogenic a i kuhi ʻia paha i ʻoi aku ka holomua o nā hana a hoʻohana mua ʻia e bodybuilder a i ʻole nā ​​ʻōlapa.

Pili ka ʻike ma kēia ʻatikala i ka papaʻai ketogenic maʻamau (SKD), ʻoiai pili ka nui o nā loina like i nā mana ʻē aʻe.

Aia kekahi mau mana o ka papa keto. ʻO ka mana maʻamau (SKD) ka mea noiʻi loa a paipai nui ʻia.

He aha ka ketosis?

ʻO Ketosis kahi ʻano metabolic kahi e hoʻohana ai kou kino i ka momona no ka wahie ma kahi o carbs.

Kū ia ke hōʻemi nui ʻoe i kou ʻai ʻana i nā huehue, e kaupalena ana i ka lako o ke kō (ke kō), ʻo ia ke kumu nui o ka ikehu no nā hunaola.

ʻO ka ukali ʻana i ka papaʻai ketogenic ke ala kūpono loa e komo ai i ka ketosis. ʻO ka maʻamau, pili kēia i ka kaupalena ʻana i ka ʻai ʻana o ka momona ma kahi o 20 a 50 mau lika i kēlā me kēia lā a hoʻopiha i nā momona, e like me kaʻiʻo, nā iʻa, nā hua manu, nā hua hua, a me nā aila olakino ().

He mea nui nō hoʻi e hoʻohaʻahaʻa i kāu hoʻohana protein. ʻO kēia no ka mea hiki ke hoʻohuli i ka protein i glucose inā hoʻopau ʻia i nā nui, i hoʻolohi ai i kāu hoʻololi i ketosis ().

ʻO ka hoʻomaʻamaʻa ʻana i ka hoʻokē wikiwiki hiki ke kōkua iā ʻoe e komo wikiwiki i ka ketosis. Nui nā ʻano like ʻole o ka hoʻokē ʻai pinepine, akā ʻo ke ʻano maʻamau ka hoʻopili ʻana i ka lawe ʻana o ka meaʻai ma kahi o 8 mau hola i kēlā me kēia lā a me ka hoʻokē ʻai no 16 mau hola i koe.

Loaʻa nā hoʻāʻo koko, mimi a me ka hanu, i hiki ke kōkua i ka hoʻoholo inā ua komo ʻoe i ka ketosis ma ke ana ʻana i ka nui o nā ketones i hana ʻia e kou kino.

Hōʻike paha kekahi mau hōʻailona ua komo ʻoe i ka ketosis, e like me ka hoʻonui ʻia o ka make wai, ka waha maloʻo, ka urination pinepine, a me ka hōʻemi ʻana i ka pōloli a i ʻole ka makemake ().

ʻO Ketosis kahi ʻano metabolic kahi e hoʻohana ai kou kino i ka momona no ka wahie ma kahi o carbs. Ke hoʻololi nei i kāu papaʻai a me ka hoʻomaʻamaʻa wikiwiki ʻana hiki ke kōkua iā ʻoe e komo wikiwiki i ka ketosis. Hiki i kekahi mau hōʻoia a me nā hōʻailona ke kōkua i ka hoʻoholo inā ua komo ʻoe i ka ketosis.

Hiki i nā papaʻai Ketogenic ke kōkua iā ʻoe e lilo i ka paona

ʻO kaʻai ketogenic kahi ala maikaʻi e lilo i ka kaumaha a hoʻohaʻahaʻa i nā kumu no ka maʻi (,,,).

I ka ʻoiaʻiʻo, hōʻike ka noiʻi e like paha ka maikaʻi o kaʻai ketogenic no ka pohō kaumaha ma ke ʻano he momona momona (,,).

ʻO ka mea hou aʻe, ke hoʻopiha nei ka papaʻai i hiki iā ʻoe ke lilo i ke kaupaona me ka helu ʻole ʻana i nā calori a i ʻole ke nānā ʻana i kāu lawe ʻana i ka meaʻai ().

Hoʻokahi loiloi o 13 mau noiʻi i loaʻa ma hope o kahi haʻahaʻa haʻahaʻa, ʻoi aku ka maikaʻi o kaʻai ketogenike no ka hoʻemi kaumaha lōʻihi ma mua o ka papaʻai momona haʻahaʻa. ʻO ka poʻe i ukali i ka papa keto ua nalowale ka awelika o 2 paona (0.9 kg) ʻoi aku ma mua o ka hui i ukali i ka papa momona momona ().

ʻO ka mea hou aku, ua alakaʻi ʻia hoʻi i nā hōʻemi i ke kahe koko diastolic a me nā pae triglyceride ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe ma 34 mau ʻelemākule i ka poʻe i ukali i kaʻai ketogenic no 8 mau pule i nalowale kokoke he ʻelima mau manawa i ka nui o nā momona o ke kino e like me ka poʻe i ukali i ka papaʻai momona haʻahaʻa ().

ʻO nā ketone hoʻonui ʻia, nā pae kō kō lalo, a me ka hoʻomaikaʻi ʻana o ka insulin i ka nui o ke kuleana (,).

No nā kikoʻī hou aʻe e pili ana i nā hopena pohō kaumaha o kaʻai ketogenic, heluhelu i kēia ʻatikala.

Hiki i kahi papaʻai ketogenike ke kōkua iā ʻoe e lilo iki i ke kaupaona ma mua o ka papaʻa momona. Hana pinepine kēia me ka pōloli liʻiliʻi.

ʻO kaʻai Ketogenic no ka maʻi kō a me ka prediabetes

Hoʻohālikelike ʻia ka maʻi diabetes e nā loli o ka metabolism, ke kō kiʻekiʻe o ke kō, a me ka hana ʻana o ka insulin hemahema ().

Hiki i ke kīʻaha ketogenic ke kōkua iā ʻoe e lilo i ka momona, i pili pono i ka maʻi diabetes 2, prediabetes, a me metabolic syndrome (,,).

Ua ʻike ʻia kahi noiʻi kahiko e hoʻomaikaʻi ana kaʻai ketogen i ka ʻike insulin ma o kahi 75% () nui loa.

Ua ʻike ʻia kahi noiʻi liʻiliʻi i nā wahine me ka maʻi diabetes type 2 i ka ukali ʻana i ka papaʻai ketogenic no 90 mau lā e hoʻemi loa i nā pae o hemoglobin A1C, kahi ana o ka mālama kō kō wā lōʻihi ().

ʻO kahi noi ʻē aʻe ma 349 poʻe me ka maʻi ʻaʻai ʻano 2 i ʻike i ka poʻe i ukali i ka papaʻai ketogenike i nalowale ka awelika o 26.2 paona (11.9 kg) ma kahi o 2 mau makahiki. He pōmaikaʻi nui kēia i ka noʻonoʻo ʻana i ka loulou ma waena o ke kaupaona a me ka maʻi ʻano 2 (,).

ʻO ka mea hou aku, ua ʻike pū lākou i ka hoʻomaikaʻi ʻana i ke kō kō, a me ka hoʻohana ʻana o kekahi mau lāʻau kō kō i hoʻēmi ʻia i waena o nā poʻe komo i loko o ka papa o ka noiʻi ().

No ka ʻike hou aku, e nānā i kēia ʻatikala e pili ana i nā pono o nā papaʻai momona haʻahaʻa no nā poʻe me ka maʻi diabetes.

Hiki i kaʻai ketogenike ke hoʻonui i ka noʻonoʻo o ka insulin a hana i ka lilo o ka momona, e alakaʻi ana i nā pono olakino nui no ka poʻe me ka maʻi diabetes type 2 a prediabetes paha.

Nā pono olakino ʻē aʻe o ka keto

ʻO kaʻai ketogenike i hoʻomaka maoli ʻia ma ke ʻano he pono hana no ka mālama ʻana i nā maʻi neurological e like me ka epilepsy.

Ua hōʻike ʻia nā noiʻi e hiki i ka papaʻai ke loaʻa nā pōmaikaʻi no nā ʻano ʻano like ʻole o ke olakino.

• Maʻi maʻi puʻuwai. Hiki i ke kīʻaha ketogenike ke kōkua i ka hoʻomaikaʻi ʻana i nā mea pilikia e like me ka momona o ke kino, HDL (maikaʻi) pae kolesterol, kaomi koko, a me ke kō kō (().
• Kanesa. ʻImi ʻia ka papaʻai i kēia manawa ma ke ʻano he lāʻau hou aʻe no ka maʻi ʻaʻai, no ka mea he kōkua ia e hoʻolohi i ka ulu ʻana o ka tumo. (,,).
• Maʻi ʻo Alzheimer. Hiki paha i ka papa keto ke kōkua i ka hōʻemi ʻana i nā ʻōuli o ka maʻi o Alzheimer a hoʻolohi i kona holomua (,,).
• Epilepsy. Ua hōʻike ʻia kahi noiʻi e hiki i ka papaʻai ketogenic ke hoʻoliʻiliʻi nui i ka hopu ʻana i nā keiki epileptic ().
• Maʻi ʻo Parkinson. ʻOiai ʻoi aku ka nui o ka noiʻi, ua ʻike ʻia kahi noiʻi ua kōkua ka papaʻai i ka hoʻomaikaʻi ʻana i nā ʻōuli o ka maʻi o Parkinson ().
• ʻO Polycystic ovary syndrome. Hiki i kaʻai ketogenike ke kōkua i ka hōʻemi ʻana i nā pae o ka insulin, a he mea nui paha ia i ka polycystic ovary syndrome (,).
• Nā hōʻeha lolo. Hōʻike kekahi mau noiʻi e hiki i ka papaʻai ke hoʻomaikaʻi i nā hopena o nā hōʻeha lolo traumatic ().

Eia nō naʻe, e hoʻomanaʻo i ka noiʻi ʻana i ka nui o kēia mau wahi mamao loa mai ka hopena.

Hāʻawi kahi papaʻai ketogenic i nā pono olakino he nui, keu hoʻi me nā maʻi e pili ana i ka metabolic, neurological, a me ka insulin.

Nā meaʻai e hōʻalo ai

ʻO kēlā me kēia meaʻai e kiʻekiʻe i nā carbs e pono e kaupalena ʻia.

Eia ka papa inoa o nā meaʻai e pono e hōʻemi a hoʻopau ʻia paha ma ka papa ketogenic:

• nā meaʻai momona: ka soda, ka wai huaʻai, ka ʻono, keke, nā ʻaikalima, nā kanakē, a pēlā aku.
• nā hua a me nā starches: nā huahana i hoʻokumu ʻia i ka palaoa, raiki, pasta, palaʻai, a pēlā aku.
• hua: nā hua āpau, koe wale nā ​​ʻāpana liʻiliʻi o nā hua e like me nā strawberry
• nā pīni a i ʻole legume: ka pī, nā piʻa hakuʻala, ka lihi, nā moa, a pēlā aku.
• nā aʻa aʻa a me nā paipu: kaʻuala, ʻuala, kāloti, parsnips, a pēlā aku.
• nā mea momona momona a papaʻai paha: mayonnaise momona momona, salakeke, a me nā condiment
• kekahi mea ʻono a me nā mea ʻono: meaʻai kākā, ʻaukā meli, ʻono teriyaki, ketchup, a pēlā aku.
• momona momona: nā aila mea kanu i hana ʻia, mayonnaise, a pēlā aku.
• ʻalekohola: pia, waina, waiʻona, inu inu
• nā meaʻaiʻai kō ʻole ke kō: nā candies ʻole kō, nā syrup, nā puding, nā mea hoʻonoe, nā mea ʻono, a pēlā aku.

Hōʻalo i nā meaʻai e like me ka palaoa, nā kō, nā legum, laiki, ʻuala, nā kanakē, nā wai momona, a me nā hua ʻē aʻe.

Nā meaʻai e ʻai ai

Pono ʻoe e hoʻokumu i ka hapa nui o kāu mau meaʻai a puni kēia mau meaʻai:

• ʻiʻo: ʻiʻo ʻulaʻula, steak, ham, sausage, bacon, moa, a me ka turkey
• iʻa momona: salmon, trout, tuna, a me mackerel
• hua manu: hānai a omega-3 paha i nā hua
• ka bata a me ka waiū pata i hanai ʻia i ka mauʻu a me ka holika kaumaha
• tī ʻaihue ʻaihue ʻole e lawelawe ʻia e like me cheddar, kao, kirima, polū, a i ʻole mozzarella
• nā nati a me nā hua: almonds, walnuts, flaxseeds, pumpkin seed, chia seed, etc.
• nā aila olakino: ʻoi aʻe ka aila ʻoliva puʻupaʻa, aila niu, a me ka aila avocado
• avocados: holoʻokoʻa avocados a i ʻole guacamole hou
• nā mea kanu momona momona: ʻōmaʻomaʻo ʻōmaʻomaʻo, ʻōmato, ʻaka, pepa, a pēlā aku.
• condiment: ka paʻakai, ka pepa, nā mea kanu, a me nā mea ʻala

ʻOi aku ka maikaʻi o ka hoʻokumu ʻana i kāu papaʻai i ka hapa nui o nā meaʻai āpau. Eia ka papa inoa o 44 mau mea ʻai momona momona olakino.

Hoʻokumu i ka hapa nui o kāu papaʻai i nā meaʻai e like me ka ʻiʻo, ka iʻa, nā hua manu, ka bata, nā nati, nā aila olakino, nā avocados, a me nā mea kanu momona momona haʻahaʻa.

ʻO kahi hoʻolālā pāʻina ʻono keto no 1 pule

No ke kōkua ʻana iā ʻoe e hoʻomaka, eia kahi laʻana o ka papaʻai papaʻai ketogenic i hoʻokahi pule.

PōʻakahiEnglish

• ʻaina kakahiaka: veggie a me nā muffins hua manu me nā ʻōmato
• ʻaina awakea: ka saladi moa me ka ʻaila ʻoliva, ka tī feta, nā ʻoliva, a me ka salakeke ʻaoʻao
• ʻaina ahiahi: salmon me ka asparagus i kuke ʻia i ka bata bata

Pōʻalua

• ʻaina kakahiaka: hua manu, ʻōmato, basil, a me nā omelet spinach
• ʻaina awakea: ka waiū ʻalemona, ka waiūpō, ka milo, ka palaoa koko, a me ka waiū stevia (ʻoi aku ka nui o nā keto smoothies ma aneʻi) me kahi ʻaoʻao o nā strawberry i kālai ʻia
• ʻaina ahiahi: kālika-pūpū kālaki me ka salsa

Pōʻakolu

• ʻaina kakahiaka: ka waiū nut chia pudding i kāpī ʻia me ka niu a me nā blackberry
• ʻaina awakea: sāleta ʻōpiu avocado
• ʻaina ahiahi: ʻoki puaʻa me ka tī Parmesan, broccoli, a me ka salakeke

Pōʻahā

• ʻaina kakahiaka: omelet me ka avocado, salsa, pepa, ʻaka, a me nā mea ʻala
• ʻaina awakea: he mau lima o nā nati a me nā lāʻau celery me guacamole a me salsa
• ʻaina ahiahi: ka moa i hoʻopiha ʻia me ka pesto a me ka tī waiū, a me ka ʻaoʻao o ka zucchini i kālua ʻia

Pōʻalima

• ʻaina kakahiaka: Greek Greek-sugar, yogurt waiū piha me ka waiūpī, ka palaoa koko, a me nā hua
• ʻaina awakea: 'ōpala nā lika lika i ka palaoa me nā pepa bele i kālaiʻia
• ʻaina ahiahi: hoʻouka ʻia i ka cauliflower a me nā mea ulu

Pōʻaono

• ʻaina kakahiaka: pancakes waiū waiū me nā blueberry a me kahi ʻaoʻao o nā momona momona
• ʻaina awakea: ʻO Zucchini a me ka saladi "noodle" salakeke
• ʻaina ahiahi: iʻa keʻokeʻo i kuke ʻia i ka aila niu me ka kale a me nā hua paina i hoʻomaʻamaʻa ʻia

Lāpule

• ʻaina kakahiaka: hua palai me nā lau
• ʻaina awakea: moa kekona sesame haʻahaʻa a me broccoli
• ʻaina ahiahi: spaghetti squash Bolognese

E hoʻāʻo mau e hoʻohuli i nā mea kanu a me nā meaʻai i ka wā lōʻihi, no ka mea, hāʻawi kēlā me kēia ʻano i nā meaola like ʻole a me nā pono olakino.

No nā kaona o nā kekeʻai, e nānā i kēia 101 mau papa kuhikuhi momona momona olakino a me kēia papa inoa kūʻai keto.

Hiki iā ʻoe ke ʻai i nā ʻano ʻono o ka ʻono a me ka momona o kaʻai ketogenic. ʻAʻole wale nā ​​ʻiʻo a me nā momona. ʻO nā mea kanu kahi mea nui o ka papaʻai.

Meaʻai māmā keto olakino

Inā pōloli ʻoe i waena o nā meaʻai, eia kekahi mau mea olakino i ʻae ʻia e keto:

• ʻiʻo momona a iʻa paha
• tī
• he piha lima o nā nati a hua paha
• nahu ʻia keto sushi
• ʻoliva
• hoʻokahi a i ʻole ʻelua hua manu i hoʻomoʻa ʻia a i hoʻomake ʻia paha
• paʻa polina keto-aloha
• 90% kokoleka pouli
• piha ka momona yogurt Helene i kāwili ʻia me ka waiūpaka nut a me ka pauka koko
• pepa bele a me guacamole
• strawberry a me ka tī liʻiliʻi
• celery me ka salsa a me guacamole
• pipi helehelena
• nā ʻāpana liʻiliʻi o nā meaʻai i koe
• pōpō momona

ʻO nā meaʻai māmā no ka papaʻai keto me nā ʻāpana o kaʻiʻo, ka tī, ka ʻoliva, nā hua moa i hoʻolapalapa ʻia, nā nati, nā mea ʻai maka, a me ka kokoleka pouli.

Nā ʻōlelo aʻoaʻo a me nā hana maʻalea

ʻOiai ʻo ka hoʻomaka ʻana ma ka papa ketogenic hiki ke paʻakikī, nui nā ʻōlelo aʻoaʻo a me nā hana hoʻopunipuni e hiki ai iā ʻoe ke hoʻohana i mea e maʻalahi ai.

• Hoʻomaka ma ka hoʻomaʻamaʻa ʻana iā ʻoe iho me nā lepili meaʻai a me ka nānā ʻana i nā gram o ka momona, carbs, a me nā fiber e hoʻoholo ai pehea e hiki ai i kāu mau meaʻai punahele ke komo i kāu papaʻai.
• Pono paha ka hoʻolālā ʻana i kāu mau pāʻina ma mua a hiki ke kōkua iā ʻoe e mālama i ka manawa keu i loko o ka pule.
• Hāʻawi pū kekahi mau pūnaewele, nā blog meaʻai, nā polokalamu, a me nā puke kuke i nā papa ʻoluʻolu keto a me nā manaʻo ʻai e hiki ai iā ʻoe ke hoʻohana e kūkulu i kāu papa kuhikuhi ponoʻī.
• ʻOkoʻa, hāʻawi kekahi mau lawelawe hāʻawi meaʻai i nā koho keto-friendly no kahi ala wikiwiki a maʻalahi hoʻi e hauʻoli ai i nā pāʻina keto ma ka home.
• E nānā i loko o nā meaʻai keto paʻahau i ka wā pōkole ʻoe i ka manawa
• Ke hele nei i nā hui kaiaulu a i ʻole ke kipa ʻana i ka ʻohana a me nā hoaaloha, makemake paha ʻoe e noʻonoʻo e lawe i kāu meaʻai ponoʻī, kahi e maʻalahi ai ke kaohi i ka ʻiʻini a pili i kāu papaʻai.

ʻO ka heluhelu ʻana i nā lepili ʻai, hoʻolālā i kāu papaʻai i mua, a lawe mai i kāu meaʻai ponoʻī ke kipa aku i ka ʻohana a me nā hoaaloha hiki ke maʻalahi ka hoʻopili ʻana i ka papa ketogenic.

Nā ʻōlelo aʻoaʻo no ka ʻai ʻana i ka papaʻai ketogenike

Hiki ke hana ʻia i nā papa ʻaina ʻaina he nui loa me ka ʻoluʻolu o ke keto.

Hāʻawi ka hapa nui o nā hale ʻaina i kekahi ʻano iʻa a iʻa iʻa iʻa. Kauoha i kēia a kuapo i nā meaʻai mea momona kiʻekiʻe me nā mea kanu keu.

ʻO nā papaʻai hua manu hoʻi he koho nui loa, e like me ka omelet a i ʻole nā ​​hua manu a me ka puaʻa.

ʻO kekahi mea punahele nā ​​burger bun-emi. Hiki iā ʻoe ke kuapo i nā pā palai no nā mea kanu. Hoʻohui i ke ʻano avocado, ka tī, ka puaʻa, a i ʻole nā ​​hua manu.

Ma nā hale ʻaina Mekiko, hiki iā ʻoe ke leʻaleʻa i kēlā me kēia ʻano meaʻai me ka tī hou, guacamole, salsa, a me ka kirīmiʻawa.

No ka meaʻono, e noi i kahi papa tī i kāwili ʻia a i ʻole nā ​​hua me ka kirimalu.

Ke ʻai nei i waho, koho i kahi iʻa, iʻa, a i ʻole me ka pā i hoʻokumu ʻia me nā hua manu. E kauoha i nā mea ʻai keu ma kahi o nā kalakeke a i ʻole nā ​​starches, a loaʻa ka tī no ka mea ʻai.

Nā hopena a pehea e hoʻohaʻahaʻa ai iā lākou

ʻOiai ʻoi aku ka palekana o kaʻai ketogenic no ka hapanui o nā kānaka olakino, aia kekahi mau hopena ʻaoʻao mua ke hoʻololi ʻia kou kino.

Aia kekahi mau hōʻike anecdotal o kēia mau hopena i kapa pinepine ʻia e like me ka keto flu (). Ma muli o nā hōʻike mai kekahi e pili ana i ka papahana ʻai, maʻa mau i loko o kekahi mau lā.

Hōʻike ʻia nā hōʻailona keto flu e hōʻike ʻia me ka diarrhea, ka paʻa paʻa, a me ka luaʻi (). ʻO nā ʻōuli liʻiliʻi ʻē aʻe e like me:

• maikaʻi ʻole ka ikehu a me ka noʻonoʻo ʻana
• hoʻonui i ka pōloli
• pilikia hiamoe
• nausea
• ʻoluʻolu digestive
• hoʻemi i ka hana hoʻoikaika kino

I mea e hoʻohaʻahaʻa ai i kēia, hiki iā ʻoe ke hoʻāʻo i kahi papaʻai momona haʻahaʻa haʻahaʻa mau no nā pule mua. E aʻo paha kēia i kou kino e puhi i nā momona hou aʻe ma mua o kou hoʻopau loa ʻana i nā carbs.

Hiki i kaʻai ketogenike ke hoʻololi i ka wai a me ke kaulike mineral o kou kino, no laila ke kōkua nei i ka hoʻohui ʻana i ka paʻakai i kāu mau meaʻai a i ʻole ka lawe ʻana i nā mea hoʻohui mineral. E kamaʻilio me kāu kauka e pili ana i kāu pono olakino.

Ma ka liʻiliʻi i ka hoʻomaka, he mea nui e ʻai a hiki i kou māʻona ʻana a hōʻole i ka pāpā ʻana i ka nui o nā calorie. ʻO ka maʻamau, ʻo kaʻai ketogenic ka mea e hōʻemi ai i ke kaumaha me ka ʻole o ka palena ʻana o ka calorie.

ʻO ka hapa nui o nā hopena ʻē aʻe o ka hoʻomaka ʻana i ka papaʻai ketogenic hiki ke kaupalena ʻia. Hiki ke kōkua i ka maʻalahi ʻana i ka papaʻai a me ka lawe ʻana i nā mea hoʻohui mineral.

Nā pilikia o ka papa keto

Ke noho nei i ka papaʻai keto i ka wā lōʻihi i loaʻa, me nā pilikia o kēia mau mea:

• haʻahaʻa protein i loko o ke koko
• momona keu i ke akepaʻa
• pōhaku kīhāpai
• nā hemahema micronutrient

ʻO kekahi ʻano lāʻau i kapa ʻia ʻo ka sodium-glucose cotransporter 2 (SGLT2) nā mea kāohi no ka maʻi diabetes type 2 hiki ke hoʻonui i ka makaʻu no ka ketoacidosis diabetic, kahi ʻano weliweli e hoʻonui ai i ka waikawa koko ʻO ka mea e lawe i kēia lāʻau e hōʻalo i ka papa keto (,).

Ke hana hou ʻia nei nā noiʻi e hoʻoholo ai i ka palekana o kaʻai keto i ka wā lōʻihi. E hoʻomaopopo i kāu kauka no kāu papaʻai e alakaʻi i kāu koho.

Aia kekahi mau hopena i ka papaʻai keto e pili ana i kahi āu e kamaʻilio ai i kāu kauka inā ʻoe e hoʻolālā e noho ma ka papaʻai lōʻihi.

Pākuʻi no kaʻai ketogenic

ʻOiai ʻaʻohe koi e koi ʻia, hiki i kekahi ke pono.

• ʻO kaʻaila MCT. Hoʻohui ʻia i nā mea inu a i ʻole yogurt, hāʻawi ka aila MCT i ka ikehu a kōkua i ka hoʻonui ʻana i nā pae ketone. Kūʻai no ka ʻaila MCT ma ka pūnaewele (,).
• Nā Minelala. Hiki ke koʻikoʻi ka paʻakai a me nā minelala ʻē aʻe i ka hoʻomaka ʻana ma muli o ka loli i ka wai a me ke kaulike mineral ().
• Kāpena. Hiki i nā cafe ke loaʻa nā keu pono no ka ikehu, lilo ʻana o ka momona, a me ka hana ʻana (45).
• Nā ketone kūwaho. Hiki i kēia waihona ke kōkua i ka hāpai i nā pae ketone o ke kino ().
• Leialoha. Hāʻawi ʻo Creatine i nā pono he nui no ke olakino a me ka hana. Hiki i kēia ke kōkua inā ke hoʻohui nei ʻoe i ka papaʻai ketogenic me ka hoʻoikaika kino ().
• Whey. E hoʻohana i ka hapalua o ka scoop o ka protein whey i nā lulu a i ʻole yogurt e hoʻonui ai i ka lawe ʻana o ka protein i kēlā me kēia lā (,). E kūʻai no nā huahana whey ʻono ma ka pūnaewele.

Hiki ke kōkua ʻia kekahi mau mea hoʻopihapiha ma ka papaʻai ketogenic. Hoʻopili kēia i nā ketone exogenous, kaʻaila MCT, a me nā minelala.

ʻO nā nīnau i nīnau pinepine ʻia

Eia nā pane i kekahi o nā nīnau maʻamau e pili ana i kaʻai ketogenic.

1. Hiki iaʻu ke ʻai hou i nā kālaki?

Ae. Eia nō naʻe, he mea nui e hōʻemi nui i kāu lawe ʻana i ka carb i ka wā mua. Ma hope o ka 2 mua a i ka 3 mau mahina, hiki iā ʻoe ke ʻai i nā kālaki i nā manawa kūikawā - hoʻi wale i ka papaʻai ma hope koke iho.

2. E nalo anei ke kino iaʻu?

Aia ka pilikia o ka nalo ʻana o kekahi mau mākala ma nā papaʻai. Eia nō naʻe, hiki i ka lawe ʻana i ka protein a me nā pae ketone kiʻekiʻe ke kōkua i ka hōʻemi ʻana i ka nalo ʻana o nā mākala, keu hoʻi inā hāpai ʻoe i nā kaupaona (,).

3. Hiki iaʻu ke kūkulu i ka mākala ma kaʻai ketogenike?

ʻAe, akā ʻaʻole paha e holo pono e like me ka ʻai paona kūpono (,). No nā kikoʻī hou aku e pili ana i kaʻai momona a me ka keto haʻahaʻa a me ka hana hoʻoikaika kino, e heluhelu i kēia ʻatikala.

4. Ehia mau protein i hiki iaʻu ke ʻai?

Pono ke kaulike e kaulike, no ka mea hiki i kahi kiʻekiʻe kiʻekiʻe ke hāpai i nā pae insulin a hoʻohaʻahaʻa i nā ketone. Ma kahi o 35% o ka nui o ka loaʻa o ka calorie paha ka palena kiʻekiʻe.

5. He aha inā wau e luhi mau, nāwaliwali, a luhi paha?

ʻAʻole paha ʻoe i piha i ka ketosis a i ʻole ke hoʻohana pono ʻana i nā momona a me nā ketones. I mea e pale ai i kēia, hoʻohaʻahaʻa i kāu lawe ʻana i ka waiū a nānā hou i nā helu ma luna. Hiki ke kōkua i kahi mea kōkua e like me ka ʻaila MCT a i ʻole ketones (,).

6. Honi koʻu mimi i ka hua. No ke aha mai kēia?

Mai makaʻu. Ma muli wale o ka excretion o nā huahana i hana ʻia i ka wā ketosis ().

7. Honi koʻu hanu. He aha kaʻu e hana ai?

He hopena ʻaoʻao maʻamau kēia. E hoʻāʻo e inu i ka wai ʻono kūlohelohe a me ka nau ʻana i ka kāpili kō ʻole.

8. Lohe wau i ka weliweli loa o ka ketosis. He ʻoiaʻiʻo kēia?

Kūleʻa pinepine ka poʻe i ka ketosis me ketoacidosis. He weliweli ke Ketoacidosis, akā maikaʻi ka ketosis ma kaʻai ketogenike no nā kānaka olakino. E kamaʻilio i kāu kauka ma mua o ka hoʻomaka ʻana i kahi papaʻai hou.

9. Loaʻa iaʻu nā pilikia digestion a me ka palahī. He aha kaʻu e hana ai?

Hala maʻamau kēia hopena ʻaoʻao ma hope o 3 a 4 mau pule. Inā hoʻomau ia, e hoʻāʻo e ʻai i nā mea kanu fiber kiʻekiʻe (, 56).

Ke laina lalo

Hiki ke maikaʻi i ka papaʻai ketogenic no ka poʻe:

• kaumaha keu
• he maʻi kō
• ke nānā nei e hoʻomaikaʻi i ko lākou olakino olakino

ʻAʻole paha kūpono ia no nā mea haʻuki elite a i ʻole ka poʻe e makemake e hoʻohui i nā nui o nā mākala a i ʻole ke kaumaha.

ʻAʻole nō paha e kūpaʻa ia no ka nohona a me nā makemake o kekahi poʻe. E kamaʻilio me kāu kauka e pili ana i kāu papaʻai a me nā pahuhopu e hoʻoholo inā pono kahi hoʻolālā ʻai keto nāu.

E heluhelu i ka ʻatikala ma Sepania.