Hiki iā ʻoe ke hele i ka mea Vegetarian ma ka Keto Diet?

Anter

• He aha ka papaʻai keto meaʻai?
• Nā pono olakino
• Paipai i ka hoʻemi kaumaha
• Pale aku i nā maʻi maʻi
• Kākoʻo i ke kaohi kō kō
• Nā hopena hiki ʻole
• Hiki ke hoʻonui i kou makaʻu i nā hemahema o ka meaʻai
• Hiki ke hana i nā ʻōuli like ʻole o ka flu
• ʻAʻole kūpono no kekahi heluna kanaka
• Nā meaʻai e ʻai ai
• Nā meaʻai e hōʻalo ai
• Hoʻolālā papaʻai laʻana
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Mea ʻai māmā keto mea ʻai
• Ke laina lalo

Ua aʻo nui ʻia nā papaʻai Vegetarian a me ka ketogenike no ko lākou mau pono olakino (,).

ʻO ka ketogen, a i ʻole keto, ʻai he momona momona, momona momona i lilo i kaulana loa i nā makahiki i hala iho nei. ʻOiai ka mea maʻa mau i nā huahana holoholona e like me kaʻiʻo, ka iʻa, a me nā moa, hiki ke hoʻololi iā ia e kūpono i kahi papaʻai meaʻai.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka meaʻai keto vegetarian.

He aha ka papaʻai keto meaʻai?

ʻO ka papaʻai keto vegetarian kahi papa ʻai e hoʻohui i nā ʻaoʻao o ka vegetarianism a me kaʻai keto.

ʻAi ka hapa nui o nā mea ʻai i nā huahana holoholona e like me nā hua a me ka waiū akā pale i ka ʻiʻo a me nā iʻa.

I kēia manawa, ʻo kaʻai ketogenike kahi papa momona momona e kaupalena ana i ka lawe ʻana o ka paona i 20-50 gram i kēlā me kēia lā. Hoʻokomo kēiaʻai ultra-low-carb i ka ketosis, kahi ʻano metabolic kahi e hoʻomaka ai kou kino e puhi i ka momona no ka wahie ma kahi o ka glucose (,).

Ma ka papaʻai ketogenic kuʻuna, ma kahi o 70% o kāu nui o nā calorie o kēlā me kēia lā e hele mai mai ka momona, e like me nā kumuwaiwai e like me nā aila, ʻiʻo, iʻa, a me ka waiū momona momona piha ().

Eia nō naʻe, hoʻopau kaʻai keto meaʻai ʻole i kaʻiʻo a me ka iʻa, ke hilinaʻi nei i nā momona olakino ʻē aʻe, e like me ka aila niu, nā hua manu, nā avocado, nā nati, a me nā ʻanoʻano.

ʻO ka papaʻai keto vegetarian kahi momona-momona, ʻai ʻai momona momona e hoʻopau i ka ʻiʻo a me nā iʻa.

Nā pono olakino

ʻOiai ʻaʻohe noiʻi e nānā i nā pono kikoʻī o ka papaʻai keto mea ʻai, nui ka noiʻi ma nā papa makua ʻelua.

Paipai i ka hoʻemi kaumaha

Pili nā papa ʻaina ʻelua a me nā ketogen i ka hoʻoliʻiliʻi o ke kaumaha.

Ua hōʻike ʻia kahi loiloi nui o nā noi he 12 i ka poʻe e ukali nei i ka papaʻai mea ʻai i nalowale i ka awelika o 4.5 paona (2 kg) ʻoi aku ma mua o nā mea ʻai ʻole i 18 mau pule ().

Eia kekahi, i loko o kahi noi 6-mahina i ka poʻe 74 me ka maʻi diabetes type 2, paipai ʻia nā papaʻai mea ʻai i nā momona a me nā paona paona ma mua o ka mālama ʻana i nā calorie haʻahaʻa ().

Pēlā nō, ua aʻo ʻia he 6 mau mahina ma 83 mau kānaka me ka momona i loaʻa i kaʻai keto ka hopena o ka hōʻemi nui ʻana o ke kaupaona a me ka helu nui o ke kino (BMI), me ka awelika o nā paona he 31 paona (14 kg) ().

ʻO ka nui o nā momona momona o kēia papaʻai hiki ke mālama iā ʻoe i ka māʻona no ka lōʻihi e hoʻemi i ka pōloli a me ka makemake ().

Pale aku i nā maʻi maʻi

Ua hoʻopili ʻia nā papaʻai Vegetarian i kahi hoʻemi hoʻemi o nā kūlana mau.

ʻO ka ʻoiaʻiʻo, hoʻopaʻa nā noiʻi iā lākou i kahi makaʻu haʻahaʻa o ka maʻi ʻaʻai a hoʻomaikaʻi i nā pae o nā maʻi maʻi maʻi puʻuwai, e like me BMI, kolesterol, a me ke kahe o ke koko (,).

Ua aʻo ʻia ka papaʻai keto no nā hopena i ka pale ʻana i ka maʻi.

I loko o kahi hebedoma 56 mau pule ma 66 mau kānaka, ua alakaʻi ka papaʻai keto i ka hōʻemi nui ʻana i ke kaumaha o ke kino, ka nui o ke kōkōlō, ka LDL (ʻino) kolesterol, nā triglyceride, a me ke kō kō, a ʻo ia mau mea āpau nā pilikia o ka puʻuwai ()

Hōʻike kekahi mau noiʻi ʻē aʻe e mālama kēia papaʻai i ke olakino lolo a kōkua i ka mālama ʻana i nā maʻi o Parkinson a me Alzheimer (,).

Hoʻomaopopo pū kekahi nā haʻawina holoholona a me nā pahu hoʻāʻo i kaʻai keto e hoʻemi ai i ka ulu ʻana o nā maʻi ʻaʻai. Eia nō naʻe, pono i ka noiʻi hou (,,).

Kākoʻo i ke kaohi kō kō

ʻO nā meaʻai Vegetarian a me nā keto e kākoʻo i ke kaohi kō kō.

ʻO kahi loiloi o ʻeono mau noiʻi e hoʻopili i nā papaʻai vegetarian i kahi hoʻemi nui o nā pae o HbA1c, kahi māka o ka kahe kō kō wā lōʻihi ().

He aha hou aʻe, ua hoʻopaʻa ʻia he 5 mau makahiki ma 2,918 mau kānaka i ka hoʻoholo ʻana i ka hoʻololi ʻana i kahi papaʻai vegetarian e hōʻemi ai i ka maʻi diabetic e 53% ().

I kēia manawa, hoʻomaikaʻi paha ka papa keto i ke kaohi kō kō o kou kino a hoʻonui i kona ʻike i ka insulin, kahi hormone i pili i ke kaohi kō kō ().

I loko o kahi noi 4 mau mahina i ka 21 poʻe, ma hope o kaʻai keto i hoʻohaʻahaʻa ʻia nā pae o HbA1c e 16%. ʻO ka mea nui, ua hiki i ka 81% o nā mea komo ke hōʻemi a hoʻopau paha i kā lākou mau lāʻau diabetes i ka hopena o ke aʻo ʻana ().

Hōʻike ʻia nā papaʻai ʻelua a me nā keto e hoʻonui i ka pohō o ke kaupaona, kākoʻo i ke kaohi kō kō, a pale aku i nā maʻi kūlohelohe. E noʻonoʻo ʻaʻole nā ​​noiʻi e nānā pono i ka meaʻai keto vegetarian.

Nā hopena hiki ʻole

ʻO ka papaʻai keto vegetarian kekahi mau drawbacks e noʻonoʻo ai pū kekahi.

Hiki ke hoʻonui i kou makaʻu i nā hemahema o ka meaʻai

Pono nā papaʻai Vegetarian i ka hoʻolālā kūpono e hōʻoia ai e hālāwai ana ʻoe i kāu mau pono ponoola.

Hōʻike nā haʻawina e haʻahaʻa ana kēia ʻano ʻai i nā meaola nui, e like me ka wikamina B12, hao, calcium, a me protein ().

ʻOi aku ka nui o ka papaʻai keto vegetarian no ka mea ka palena o kekahi mau pūʻulu meaʻai momona, e like me nā huaʻai, nā legume, a me nā kīʻaha holoʻokoʻa - e hoʻonui hou ana i kou makaʻi i nā hemahema o ka meaʻai.

Ke nānā pono ʻana i nā mea momona a me ka ʻai ʻana i nā ʻano olakino like ʻole, hiki i nā meaʻai āpau ke kōkua e hōʻoia i ka loaʻa ʻana o nā huaora a me nā minelala e pono ai i kou kino.

Hiki ke kōkua pū i ka lawe ʻana i nā mea hoʻopihapiha - keu hoʻi no ka hemahema e nalo mau nei i ka papaʻai meaʻai ʻole, e like me ka huaʻai B12.

Hiki ke hana i nā ʻōuli like ʻole o ka flu

Hiki ke hoʻololi i ka ketosis i nā hopena ʻona he nui, i kekahi manawa i kapa ʻia ʻo keto flu ().

ʻO kekahi o nā hōʻailona maʻamau e pili pū me ():

• kōpaʻa
• ʻeha poʻo
• luhi
• paʻakikī i ka hiamoe
• ʻūpē mākala
• loli ke ʻano
• nausea
• ʻūpā

ʻIke nō, hoʻomaʻemaʻe kēia mau ʻaoʻao i loko o kekahi mau lā. ʻO ka hoʻomaha nui ʻana, ka hydrated mau ʻana, a me ka hoʻoikaika mau ʻana hiki ke kōkua i ka hōʻoluʻolu ʻana i kāu mau ʻōuli.

ʻAʻole kūpono no kekahi heluna kanaka

Ma muli o ke koʻikoʻi o ka papaʻai keto vegetarian, ʻaʻole ia he koho maikaʻi no nā mea āpau.

ʻO nā mea nui, nā keiki a me nā wahine hāpai a hānai hānai paha e hōʻalo iā ia, no ka mea hiki ke kaupalena ʻia i kekahi mau meaola kūpono no ka ulu pono ʻana a me ka ulu ʻana.

ʻAʻole kūpono paha ia no nā mea ʻaleʻale, nā mea me ka mōʻaukala o nā maʻi ʻai, a i ʻole nā ​​kānaka me ka maʻi diabetes type 1.

Inā he kumu olakino kāu a i ʻole e lawe ʻana i nā lāʻau, e kamaʻilio me kāu kauka olakino ma mua o ka hoʻomaka ʻana i kēia papaʻai.

Hoʻokumu paha ka papa keto vegetarian i nā hopena ʻaoʻao pōkole, nele i nā mea momona nui, a kūpono ʻole no nā keiki a me nā wahine hāpai a hānai wahine paha.

Nā meaʻai e ʻai ai

Pono kahi papaʻai keto vegetarian olakino e hoʻopili i nā ʻano mea kanu non-starchy, nā momona momona, a me nā kumu protein, e like me:

• Nā mea kanu non-starchy: spinach, broccoli, mushroom, kale, cauliflower, zucchini, a me nā pepa bele
• Nā momona momona: kaʻailaʻoliva, kaʻaila niu, avocados, kaʻaila MCT, a me kaʻaila avocado
• Hua kukui: ʻo nā ʻalemona, nā walnuts, nā cashews, nā hua macadamia, nā pistachios, a me nā hua pala a Brazil
• Nā hua: chia, hemp, flax, a me nā hua paukena
• Nut mau kīʻaha: almond, peanut, pecan, and hazelnut butter
• Nā huahana waiū waiū piha: ka waiū, yogurt, a me ka tī
• Kumuʻiʻo: nā hua, tofu, tempeh, spirulina, natto, a me ka hū kō
• Nā hua momona (low-carb): nā hua, nā lemona, a me nā lime
• Nā mea kanu a me nā mea ʻono: basil, paprika, pepa, turmeric, paʻakai, oregano, rosemary, a me koume

Pono e komo i kahi papaʻai keto vegetarian ka nui o nā momona olakino, nā mea kanu non-starchy, a me nā protein protein.

Nā meaʻai e hōʻalo ai

Ma ka papaʻai keto vegetarian, pono ʻoe e hōʻalo i nā meaʻai āpau a me nā iʻa iʻa.

ʻAe ʻia nā meaʻai kiʻekiʻe-karbika e like me nā hua, nā legume, nā huaʻai, a me nā lauʻai starchy i nā mea liʻiliʻi, ke pili lākou i kāu ʻāpana kaʻa kēlā me kēia lā.

E hoʻopau ʻoe i nā meaʻai aʻe:

• ʻIʻo: pipi, puaʻa, hipa, kao, a me ka veal
• Manuʻai: ka moa, ka pelehu, ka ʻāpala, a me ke gose
• ʻO ka iʻa a me ka mānoanoa: salmon, tuna, sardines, anchovies, a me ka ʻāpā

Eia kekahi mau meaʻai āu e kaupalena ai:

• Nā mea kanu Starchy: kaʻuala, yam, beets, parsnips, kāloti, a me nā ʻuala
• Nā mea inu kō-ono: soda, tī momona, nā mea inu haʻuki, wai, a me nā mea inu ikehu
• Palaoa: ka berena, laiki, quinoa, ʻoka, millet, rai, barley, buckwheat, a me pasta
• Legume: nā pīni, ka pī, ka lihi, a me nā moa
• Hua: 'ōpala, maiʻa, ʻalani, hua, melon, apricots, plums, a me nā peach
• ʻAla: meaʻai kākā, ka meli makeke, ketchup, marinades, a me nā salakeke momona
• Nā meaʻai i hana ʻia: nā mea ʻai kakahiaka, granola, ʻāpana, nā kuki, nā pahū, a me nā mea i hoʻomoʻa ʻia
• ʻO nā meaʻono: kō kōpaʻa, kō keʻokeʻo, meli, syrup maple, a me aga nectar
• Mea inu waiʻona: pia, waina, a me nā cocktails momona

Hoʻopau kahi papaʻai keto vegetarian i nā ʻiʻo āpau me ka palena ʻana i nā meaʻai momona kiʻekiʻe e like me nā mea kanu starchy, nā mea inu momona, nā hua, a me nā hua.

Hoʻolālā papaʻai laʻana

Hiki i kēia hoʻolālā papa ʻaina ʻelima lā ke kōkua i ka kickstart i kahi papaʻai keto mea ʻai.

PōʻakahiEnglish

• ʻAina kakahiaka: ka mea ʻono me ka waiū momona piha, ka milo, ka waiūpī, ka aila MCT, a me ka pauka kokoleka waiū protein
• ʻAina awakea: nū zucchini me nā kinipōpō tempe a me ka meaʻai avocado momona
• ʻAina ahiahi: ʻo ka niu niu i hana ʻia me ka aila ʻoliva, nā mea ʻai i kāwili ʻia, a me ka tofu

Pōʻalua

• ʻAina kakahiaka: omelet i hana ʻia me ka aila niu, ka tī, nā ʻōmato, kālika, a me nā aniani
• ʻAina awakea: cauliflower-crust pizza me ka tī, nā lau, nā ʻōmato diced, ka ʻaila ʻoliva, a me ka milo
• ʻAina ahiahi: sāleta me nā greens i hui ʻia, tofu, avocados, ʻōmato, a me nā pepa bele

Pōʻakolu

• ʻAina kakahiaka: scruble o ka tofu me ka aila ʻoliva, nā mea kanu i kāwili ʻia, a me ka tī
• ʻAina awakea: cauliflower mac a me ka tī me ka ʻaila avocado, broccoli, a me ka bacon tempe
• ʻAina ahiahi: frittata me ka aila niu, spinach, asparagus, Tomato, a me ka feta

Pōʻahā

• ʻAina kakahiaka: Kāpī ʻia ka yogurt Greek me nā hua walnuts a me nā chia
• ʻAina awakea: 'ōpalaʻo taco lettuce me kaʻiʻo walnut-mushroom, avocados, Tomato, cilantro, kaʻaila kawa, a me ka tī
• ʻAina ahiahi: nā moku pizza zucchini me ka aila ʻoliva, marinara, tī, spinach, a me kālika

Pōʻalima

• ʻAina kakahiaka: ʻo ka keto oatmeal me nā ʻano hemp, nā ʻano flax, ka momona momona, ke kinamona, a me ka waiū pī
• ʻAina awakea: i hoʻomoʻa ʻia nā waʻa hua moa-iʻa ʻia me ka chives, ka niu niu, a me ka paprika
• ʻAina ahiahi: ʻO ka laiki kāwili ʻia i hoʻolapalapa ʻia me ka aila niu, nā mea ʻai, a me ka tofu

Mea ʻai māmā keto mea ʻai

Eia kekahi mau meaʻai māmā maʻalahi hiki iā ʻoe ke leʻaleʻa ma waena o nā meaʻai.

• ʻāpana zucchini
• celery me ka waiūpaʻa
• nā hua palaʻai i pūlehu ʻia
• nā pahū olonā me ka tī kāhi
• hua kukui
• kāpili ʻia ka lūlū hua chia me ka niu unsweetened
• kāloti me ka guacamole
• kalima hahau ʻia me nā blackberry
• tī piha piha momona me ka pepa ʻeleʻele
• yogurt Helene momona piha me nā walnuts

Hāʻawi ka papa kuhikuhi ma luna i kekahi mau manaʻo no ka meaʻai maʻalahi a me nā meaʻai māmā e hiki ai iā ʻoe ke leʻaleʻa ma ka papaʻai keto mea ʻai.

Ke laina lalo

ʻO ka papaʻai keto vegetarian kahi momona momona, ʻai momona momona e hoʻopau i kaʻiʻo a me nā iʻa iʻa.

ʻO ke kūʻokoʻa, hoʻolaha paha nā mea ʻai a me nā mea ʻai keto i ke kaohi kō kō, ka hoʻēmi kino, a me nā pono ʻē aʻe.

Eia nō naʻe, hiki i kēia papaʻai ke hoʻonui i kou makaʻu i nā hemahema o ka meaʻai a ʻaʻole i aʻo ʻia e ʻoe iho.

Eia nō naʻe, inā he mea ʻai ʻoe a hoihoi i ka hoʻāʻo ʻana i ka keto - a i ʻole ma hope paha o ka keto a hoihoi e pili ana i ka hele ʻana i kaʻiʻo ʻole - hiki nō ke hoʻohui ʻia i nā mea ʻelua.