Ua lohe anei ʻoe iā Lazy Keto?

Anter

• He aha ka "keto palaualelo" a pehea ʻoe e hana ai?
• He olakino keto palaualelo?
• Lazy Keto vs. Keto ʻino
• Nānā no

ʻO kekahi o nā hemahema i ka momona momona, momona momona ʻo ka ketogenike ka nui o ka hana prep a me ka manawa e hiki ai ke lawe. Inā ʻoe i makemake e hoʻāʻo akā ua hoʻokau ʻia e nā alualu ukali macro, kahi wili hou i kapa ʻia he keto palaualelo — akā ʻo kahi mana hou aʻe o ka papaʻai keto — ʻo ia paha kāu likiki.

Ma kēia mana o keto, helu wale ʻoe i hoʻokahi macro. "He mea nui ia i ka hoʻopaʻa ʻana i ka carbohydrate a ʻaʻohe mea ʻē aʻe," wahi a Robert Santos-Prowse, R.D.N., he meaʻai meaʻai a me ka mea kākau o ʻO ka Ketogenic Mediterranean Diet a ʻO ka Cyclical Ketogenic Diet.

He aha ka "keto palaualelo" a pehea ʻoe e hana ai?

ʻO ka mea kikoʻī, ʻo kāu kumu alakaʻi no ka palaualelo keto ʻai ʻoi aku ma mua o 20-30 grams o nā kalapona i kēlā me kēia lā. (He palena ʻokoʻa ko kēlā me kēia kanaka ma mua o ke komo ʻana o kona kino i ketosis, no laila ma kahi e hele ai ka pae, wahi a Santos-Pr sanggia.)

ʻO ke ala e hana ai i ka keto palaualelo e hoʻoiho i kahi polokalamu loiloi macro, e like me MyFitnessPal, a me ka nānā ʻana i kāu mau kaʻa kaʻa - akā poina e pili ana i nā momona, protein, a i ʻole nā ​​calorie. ʻOiaʻiʻo, inā pili ʻoe i ka pae 20-30-gram, hiki iā ʻoe ke nānā maʻalahi i kāu carbs i kou poʻo a i ʻole ma ka pepa inā makemake ʻoe. (E pili pū ana: 12 mau meaʻai keto momona kiʻekiʻe e ʻai ai nā kānaka a pau)

He olakino keto palaualelo?

A ʻoiai he nui nā kauka a me nā meaʻai meaʻai he anti-keto (a i ʻole ka mana kuʻuna o ka meaʻai keto), ʻo Susan Wolver, MD, he kumu kaukaʻi o ka lāʻau lapaʻau ma Virginia Commonwealth University ʻo ia ka papa i hōʻoia ʻia i ka lāʻau obesity, ʻoiaʻiʻo ʻo ia e paipai i ka "palaualelo. "mana o keto i kāna mau maʻi maʻi pohō.

"ʻO ka papahanaʻai maikaʻi loa he papahana e hiki ai iāʻoe ke paʻa," wahi a Kauka Wolver. No laila, manaʻo ʻo ia ʻo ka ʻai ketogenic maʻamau "he hana nui ʻaʻole pono." Inā ʻoe e hoʻohaʻahaʻa nei i kāu mau carbs, aia paha ʻoe i ka ketosis, i ʻōlelo ʻo ia.

Kani kūpono a hiki ke hana, ʻeā? ʻAʻohe mea hopohopo hou e pili ana i ka pākēneka o kāu mau calorie e hele mai ana mai nā helu momona a crunching ke makemake ʻoe e ʻai wale i kāu avocado me ka maluhia? Malia paha, akā aia kahi hopu. ʻO ka pilikia me ka palaualelo o ka keto, ua hoʻomaka ka poʻe e hoʻohana me ka "keto lepo", wahi a Santos-Prowse. ʻO ka keto lepo kekahi ʻano ʻē aʻe o ka meaʻai āna i ʻōlelo ai he hiki ke loaʻa nā hopena ʻino ʻoiai ʻaʻole pono ia e hoʻokele i nā meaʻai pono ʻole. (Nā mea hou aʻe ma aneʻi: He aha ka ʻokoʻa ma waena o Keto Maʻemaʻe a me Keto Maʻemaʻe?)

I loko o ka keto lepo, ʻo ka helu kaʻa kaʻa wale nō ke kānāwai, hou-akā, ʻoi aku ka liʻiliʻi, me ka nānā ʻole ʻana i ka ʻai ʻana i nā meaʻai momona. He puke hou i kapa ʻia ʻEleʻele, Lazy Keto, kahi o ka mea kākau ʻo Stephanie Laska e kaʻana like ana i ka lilo ʻana o 140 mau paona ma ka papaʻai, paipai i ka ʻai ʻana i nā meaʻai āu e makemake ai e lilo i ka paona — ʻoiai ʻo ka low-carb. Hāʻawi kahi puke ukali mai Laska i kāna alakaʻi keto palaualelo i ka meaʻai wikiwiki.

"ʻO kekahi o nā pōmaikaʻi nui loa i ka ʻai ketogenic ʻo ia ka mea e koi pinepine ai i ke kanaka e noʻonoʻo e pili ana i kā lākou pilina me ka meaʻai, no ka mea pono lākou e nānā i nā lepili meaʻai, e noʻonoʻo i ke kumu o ka meaʻai, a ʻoi aku paha ke kuke ʻana," wahi ana. "Inā ʻoe e hana nei i kahi ala keto palaualelo a haumia, ʻaʻole loaʻa iā ʻoe kēlā pōmaikaʻi."

ʻO ka mea nui, ʻo ka pilikia me ke ʻano 'ʻino' ʻo ia ka mea kū'ē i ka mea a ka ketoʻai e manaʻo ai e hana. "ʻAʻole ʻoe i kamaʻilio i kāu mau hiʻohiʻona a me kāu mau maʻamau me ka meaʻai - ua kūʻai wale ʻoe i kahi ʻano ʻōpala no kekahi," wahi a Santos-Prowse.

Lazy Keto vs. Keto ʻino

Akā aia he ʻokoʻa nui ma waena o ka keto palaualelo a me ka lepo, e hoʻomaopopo ai ʻo Kauka Wolver, nāna "e paipai loa i ke ʻano holoʻokoʻa meaʻai". ʻO ia ke kumu o ka ukana o nā huahana keto-friendly i paʻi ʻia i nā pale o nā hale kūʻai, ʻoiai he maʻalahi i ka pinch, ʻaʻole ia he mea maikaʻi, i ʻōlelo ʻo ia.

"Ua hoʻonui au i ka hopohopo no nā huahana maikaʻi-no-keto i loko o kaʻu hale kūʻai nui," wahi a Kauka Wolver. "Ke hoʻomaka nei ka manaʻo e like me ka momona haʻahaʻa, kahi i hele mai ai mākou me kēia mau mea momona momona a manaʻo ka poʻe hiki iā lākou ke ʻai i nā mea āpau a lākou e makemake ai."

ʻOiai ʻaʻole ʻōlelo maʻamau ʻo Santos-Prowse i kahi hoʻolālā palaualelo, ʻōlelo ʻo ia he koho kūpono ia no nā kūlana e like me ka huakaʻi kahi hiki ʻole iā ʻoe ke hana i nā koho meaʻai maikaʻi loa a i ʻole ke komo i kahi lumi kuke.

I kēlā hihia, ke pili i nā papa hana keto palaualelo, aʻoaʻo ʻo ia i kekahi mau meaʻai maʻalahi i hana ʻole ʻia: nā hua moa i paila ʻia, nā ʻāpana o ka tī hoʻokahi, a me nā avocado, i hiki ke loaʻa maʻalahi ma kahi mākeke nui (a pinepine, ʻoiai nā hale kūʻai hoʻokele kinoea i kēia manawa) ke hele ʻoe ma ke alanui. (E pili ana: ʻO nā mea hoʻohui Keto maikaʻi loa e lawe inā e hahai ana ʻoe i ka ʻai momona momona)

Ke laina lalo? Mai waiho wale i ka huaʻōlelo "palaualelo" i loko pehea ʻoe e hoʻokokoke ai i ka papaʻai holoʻokoʻa. ʻOi aku ka maʻalahi o ke ala o ka huli ʻana, ʻae, akā ʻo ka ukali ʻana i ka keto palaualelo e koi mau ana i ka hoʻololi ʻana i kāu ʻano holoʻokoʻa i ka meaʻai — a ʻoi aku ia ma mua o ke kauoha ʻana i kāu burger me ka ʻole o ka bun.

Nānā no