Menene Bambanci Tsakanin Tsabtace Keto da Datti Keto?

Wadatacce

• Yadda Abincin Keto ke Aiki
• Tsaftace Keto vs. Dirty Keto-kuma Me yasa yake da mahimmanci
• Yi Ci: Tsabtace Abincin Keto
• Tsallake: Abincin Keto Datti
• Abin da za ku sani kafin ku gwada Keto
• Bita don

Yep-man shanu, naman alade, da cuku wasu abinci ne masu kitse waɗanda za ku iya ci a zahiri yayin da kuke cin abinci na keto, abincin ƙasar masoyi na wannan lokacin. Sauti yayi kyau ya zama gaskiya, dama? (Tabbas Jillian Michaels na tunanin haka.)

To, shi ne irin. Ya juya, akwai a dama hanyar a ba daidai ba hanyar yin abincin keto-wanda masana suka fara kira "tsabta" da "datti" keto. Ga abin da kuke buƙatar sani.

Yadda Abincin Keto ke Aiki

Idan kun kasance sababbi ga abincin keto, ga DL: Yawanci, jikin ku yana samo mafi yawan man da yake samu daga glucose (wani kwayoyin sukari da ake samu a cikin carbohydrates). Koyaya, abincin keto yana da ƙarancin carb da mai-mai yawa tare da kashi 65 zuwa 75 na adadin kuzarin ku daga mai, kashi 20 daga furotin, da kashi 5 daga carbs-wanda ke aika jikin ku cikin ketosis, tsarin lokacin wanda kitsen da aka ƙone don makamashi maimakon glucose. (Yana ɗaukar ƴan kwanaki kafin cin abinci mai ƙarancin-carb kafin shiga wannan yanayin.)

"Abincin keto ya shahara sosai a yanzu saboda sunansa na haifar da asarar mai da sauri," in ji Kim Perez, kwararre a fannin abinci mai gina jiki tare da Kettlebell Kitchen. (Kalli yadda abincin keto ya canza jikin Jen Widerstrom a cikin kwanaki 17 kawai.)

Duk da haka, da tushe na kitsen da kuke ci ba lallai bane yana da mahimmanci yayin ƙoƙarin rage nauyi akan abincin keto-idan har yanzu kuna cikin ketosis, wataƙila yana "aiki," in ji Perez. Naman alade cheeseburgers, alal misali, suna da yawan kitse da furotin kuma suna da ƙarancin carbohydrates, don haka ba sa rushe yanayin ketosis na jikin ku. Wannan yana nufin haka a zahiri sun dace da ma'aunin abincin keto, kuma har yanzu kuna iya rasa nauyi. (Ko da yake, a wannan lokacin, sanin kowa ne cewa burgers tabbas ba abinci ne na lafiya ba.)

"Bincike na yanzu bai gaya mana da yawa game da tasirin dogon lokaci na cin abinci mai yawan kitse ba," in ji masanin abinci mai rijista kuma kocin Arivale Jaclyn Shusterman, R.D.N., C.D., C.N.S.C. (Ko da yake binciken farko ya nuna cewa cin abinci na keto ba shi da lafiya a cikin dogon lokaci.) "Daya daga cikin muhimman abubuwan da za ku tuna idan kuna bin abincin keto shine cewa akwai mafi koshin lafiya-kuma ƙananan hanyoyin da za ku bi wannan abincin. " in ji ta.

"Don yin keto dama hanya, yakamata ku kasance koyaushe kuna tallafawa lafiyar ku, in ji Perez. "A wani lokaci, za ku biya waɗancan abincin da kuke ci." Shiga: bambanci tsakanin keto mai tsabta da datti.

Tsaftace Keto vs. Dirty Keto-kuma Me yasa yake da mahimmanci

Tsabtace keto kamar sigar cin abinci mai tsabta na abincin keto. Yana mai da hankali kan gabaɗaya, abincin da ba a sarrafa su ba waɗanda ke da fiber mai yawa da ƙarancin kuzarin net-amma har yanzu suna cike da sauran abubuwan gina jiki-kamar avocado, kayan lambu kore, man kwakwa, da ghee, in ji Josh Axe, DNM, CNS, DC, wanda ke yana amfani da abincin tsawon shekaru 13, kuma yana nufin "datti keto" a cikin littafinsa Abincin Keto.

Datti keto, a gefe guda, yana bin abincin keto kuma yana bin ƙuntataccen carb ɗin sa ba tare da a zahiri ya kawar da abinci mara lafiya ba. "Tsarin keto mai ƙazanta ya haɗa da nama da yawa, man shanu, naman alade, da abincin da aka riga aka yi/cushe," in ji Perez. Hakanan ya haɗa da abubuwan da ke da lafiya kamar sandunan furotin, girgiza, da sauran abubuwan ciye-ciye waɗanda ke alfahari da kasancewa marasa sukari da ƙarancin carb. Perez ya ce ba a yin waɗannan abubuwan da lafiyar jiki, saboda, "lokacin da kowane irin abinci ya zama na yau da kullun, kamfanoni suna ƙoƙarin yin kuɗi daga gare ta ta hanyar yin abincin da aka sarrafa [wanda ya dace da abincin]," in ji Perez. (Mai alaƙa: Me yasa daya daga cikin masu cin abinci ya ƙi Abincin Keto)

"Lokacin da mutane ke ci gaba da cin abinci, sukan yi la'akari da ɓangaren rashin lafiya ko yin tambaya: 'Me zan iya samu?'" in ji Axe. "A kwanakin baya na ga wani abu da ake kira 'the ultimate keto recipe' a kan layi, kuma yana shan cuku na al'ada, ana soya shi a cikin man shanu, kuma yana sanya naman alade a tsakiya."

A matsayin mai ba da shawara na dogon lokaci game da abincin keto, ya ce shahararren keto mai datti ya shafi: "Ba na son mutane su kawai rasa nauyi; Ina son mutane su warke, "in ji shi. "Biyan ka'idodin cin abinci na keto don shiga cikin ketosis na iya zama waraka ta hanyoyi da yawa." Bincike ya duba yiwuwar haɗin gwiwa tsakanin bin tsauraran abincin keto don taimakawa wajen sarrafa kwayar cutar polycystic. ciwo (PCOS), farfadiya, da sauran cututtukan jijiyoyin jiki.

Kuma, eh, yakamata ku kula, koda kuwa kuna rage nauyi akan sigar "datti" na abincin keto.

"Babban tushe na asarar nauyi shine lafiya," in ji Perez. "Idan kuna da wani kumburi, idan hanjin ku ba daidai ba ne, idan hormones ɗinku ya kashe, idan sukarin jinin ku ya ƙare - duk waɗannan abubuwan za su sa asarar nauyi da wahala da kiyaye wannan asarar nauyi da wahala. "

Yi Ci: Tsabtace Abincin Keto

Monosaturated fats: Dokta Ax ya ba da shawarar ajiye kitsen lafiya mai wadataccen abinci mai gina jiki a hannu, kamar kitse mai ɗimbin yawa kamar avocados, man kwakwa, ghee, da man shanu. Shusterman ya ce dafa abinci da man zaitun, man avocado, ko man goro zai samar da ƙoshin lafiya fiye da man shanu duk da cewa duk sun dace da keto.

Kayan lambu masu yawan fiber: Yawancin kayan lambu suna da yawa a cikin fiber, wanda ke sa net carbs su ragu sosai. "Abinci irin su broccoli, farin kabeji, kale, latas romaine, da bishiyar asparagus kusan fiber ne mai tsafta, don haka za ku iya cin yawancin su gwargwadon yadda kuke so," in ji Dokta Axe. Don hada kayan lambu da mai, a gasa su a man shanu, a soya su a man kwakwa, ko tururi a ci tare da guac ko tahini. (Mai alaƙa: Wannan Nazari akan Carbs-da Fiber-zai Sa ku Sake Tunanin Abincin Keto ɗinku)

Tsaftataccen ruwa: Sha ruwa mai yawa, shayi na ganye, da ruwan 'ya'yan itace mai ganye, in ji Ax. Hydration yana da mahimmanci lokacin da kuka fara cin abincin keto saboda kuna yanke sukari da sodium da yawa daga cikin abincin ku.

Ku ci bakan gizo: Da zarar kun sami wasu abincin keto waɗanda ke aiki a gare ku, yana iya zama jaraba don maimaita su. Duk da haka, yana da mahimmanci a ci samfurin da ke da nau'in launi don tabbatar da cewa kuna samun nau'in bitamin da ma'adanai iri-iri, in ji Perez. (Ƙari akan hakan anan: Me yasa yakamata ku ci samfuran kowane launuka)

Tsallake: Abincin Keto Datti

Shirye-shiryen da aka sarrafa da sarrafa abincin keto: Kawai saboda marufi akan wasu abinci da aka sarrafa da abubuwan ciye-ciye yana alfahari da kasancewa mai son keto ba yana nufin yana da kyau a ci su ba. “Abinci na wucin gadi suna cike da sinadarai kuma suna iya tarwatsa kwayoyin cutar hanjin ku har ma suna iya shafar kwakwalwar ku,” in ji Perez. Ta ce musamman don guje wa abinci marasa sukari na wucin gadi, kamar sandunan furotin cakulan (wanda galibi ana zaƙi da barasa masu sukari). "Kun fi kyau samun guntun cakulan duhu mai girman kashi idan kuna son magani," in ji ta.

Cikakken madara: Yin amfani da kayan kiwo masu yawa (misali: cuku mai kitse) na iya haifar da cin abincin da ke da kitse sosai, wanda ke jefa mutane cikin haɗarin kamuwa da cututtukan zuciya, in ji Shusterman. "Idan akasarin abincin da kuke zabar ana sarrafa su sosai ko kuma cike da kitse mai kitse, mai yiwuwa kuna cin abinci mara kyau gabaɗaya," in ji Shusterman.

Abincin da aka sarrafa da ja: Shusterman kuma yana ƙarfafa iyakance sarrafa nama da jan nama (kamar tsiran alade, naman alade, da naman sa) don fifita ƙarancin sarrafawa, zaɓuɓɓuka masu ƙarfi kamar kifi da kaji. "Kifi, kamar salmon, yana samar da omega-3 fatty acids, mai mahimmanci mai mahimmanci a cikin abincinmu, kuma babban tushen furotin," in ji Shusterman. Idan za ku ci jan nama, Ax ya ba da shawarar siyan naman ciyawa da ciyawa kawai. "Lokacin da shanu ke ciyar da hatsi suna cike da kitsen omega-6, wanda ke da kumburi," in ji shi. (Ga ƙarin game da omega-3 da omega-6 fatty acid.)

Abin da za ku sani kafin ku gwada Keto

Kodayake abincin keto yana samun yabo kamar yadda ake zargi, kuna iya yin tunani sau biyu kafin gwada shi. Na farko, Shusterman ya ce mata masu aiki na iya gano cewa ayyukansu da matakan kuzarinsu suna shan wahala akan ƙarancin abincin carb.

Shusterman ya yi gargadin cewa: "Sannan sanannen abu ne cewa abin da kwakwalwa ta fi so ta farko don makamashi shine carbohydrates, wadanda ke da iyaka a kan abincin keto, don haka wasu mutane na iya jin hazo ko kuma ba su da kansu," in ji Shusterman. (Wannan daya ne kawai daga cikin abubuwan da ke cikin rage cin abinci na keto.)

Hakanan kuna buƙatar yin taka tsantsan yayin shigar da carbohydrates a cikin abincin ku bayan kasancewa kan keto. Shusterman ta ce wasu daga cikin abokan huldar ta suna da wahala su koma kan madaidaicin abinci bayan sun kasance a keto. Ta nuna cewa yin aiki tare da likitancin abinci mai rijista zai iya taimakawa wajen yin nasara ga canji. (Duba: Yadda Ake Samun Lafiya da Kashe Abincin Keto)

Perez ya ce "gwaji yana da mahimmanci," amma yana jaddada mahimmancin yin binciken ku-ba kawai ƙoƙarin cin abinci ba saboda yana da daɗi. "Idan bai yi muku aiki ba, ba zai yi muku aiki ba. Kuma idan ya yi? Mai girma," in ji ta. "Kowa ya bambanta, don haka wani lokacin yana ɗaukar wasa."

Bita don