Ketotarian Shine Babban Mai-fat, Abincin Abincin Tsire-tsire wanda zai sa ku sake yin la'akari da Tafiya Keto

Wadatacce

• Menene abincin Ketotarian?
• Ta yaya kuke bin abincin Ketotarian?
• Shin Ketotarian ya bambanta da kawai abincin keto na tushen shuka?
• Wanene ya kamata ya gwada abincin Ketotarian?
• Bita don

Idan kun yi tsalle a kan bandwagon rage cin abinci na keto, kun riga kun san abinci kamar nama, kaji, man shanu, ƙwai, da cuku manyan abubuwa ne. Dalilin da ke akwai shine kasancewar waɗannan duk tushen abinci ne na dabbobi. Kwanan nan, duk da haka, wani sabon juyi akan abincin da aka saba da shi ya bayyana, kuma yana kira don haɓaka duk abubuwan da ke sama. Wannan yana haifar da tambayar: Shin za ku iya bin cin ganyayyaki ko cin ganyayyaki keto?

William Cole, ƙwararren likita mai aikin likita, likitan chiropractic, kuma marubucin littafin Ketotarian: Tsarin (Mafi yawan) Tsarin Tsire-tsire don ƙona kitse, Ƙarfafa Makamashi, Murƙushe sha'awar ku, da kwantar da Kumburi, yana da wasu tunani kan Ketotarianism-don haka a zahiri ya yi masa alama.

Menene abincin Ketotarian?

Abincin Ketotarian ya haɗu da fa'idodin cin abinci na tushen shuka tare da na abincin keto. "An haife shi ne daga gwaninta na aikin likitanci da kuma ganin matsalolin da ke tattare da hanyoyin da mutane ke bi da tsire-tsire ko kuma bin tsarin abinci na ketogenic na al'ada," in ji Cole.

A kan takarda, yana kama da aure cikakke kamar na Meghan da Harry: Abincin ketogenic yana aiki ta hanyar tsalle-fara jikin jikin ku don ƙona kitse maimakon glucose (aka carbs) a matsayin man fetur na farko, kuma an daɗe ana yin bikin cin ganyayyaki. don iyawarsa na rage haɗarin kamuwa da cututtuka na kullum. Rage nauyi ba tare da sadaukar da abinci mai gina jiki da lafiyar ku ba? Sauti mai girma, dama?

Wata babbar matsala da Cole ke gani tare da bin tsarin keto na yau da kullun shine cinye nama mai yawa, madara mai kitse, da abubuwa kamar man shanu na kofi na iya yin barna akan ƙwayoyin halittar ku. (A nan akwai ƙarin abubuwan da ke rage cin abinci na keto.) Wasu mutane kawai ba za su iya karya wannan nama mai yawa ba (sannu, matsalolin hanji), kuma yawan kitse mai yawa na iya haifar da kumburi a wasu mutane - nuna sama a cikin nau'i na gajiya. , hazo na kwakwalwa, ko wahalar rasa nauyi (sannu, keto mura).

Kawar da waɗannan matsalolin abinci masu yuwuwa da zuwa Ketotarian hanya ce ta "tsaftace" don shiga cikin ketosis, in ji shi. Cole ya kuma lura cewa ba za ku rasa kowane fa'ida mai fa'ida ba da'awar cin abinci na keto na yau da kullun don bayarwa-wanda galibi ke da alaƙa da asarar nauyi, duk da wasu shawarwari masu ƙarfi waɗanda zai iya warkar da kowane batun lafiya.

Ta yaya kuke bin abincin Ketotarian?

Ya danganta da salon rayuwar ku, akwai tsafta guda uku, hanyoyin mai da hankali kan tsirrai da zaku iya bi don bin abincin Ketotarian, in ji Cole. Vegan, mafi ƙuntataccen zaɓi, ana samun kuzari ta hanyar kitse daga avocado, zaitun, mai, goro, tsaba, da kwakwa. Sifofin masu cin ganyayyaki suna ƙara a cikin kwayoyin halitta, ƙwai masu kiwo da ghee; da pescatarian (wanda shi ma ya kira "vegequarian," kalma mai daɗi don faɗi), yana ba da izinin kifin daji da sabbin abincin teku. (PS Ga abin da kuke buƙatar sani game da abincin pescatarian gaba ɗaya.)

"Wannan hakika hanyar cin abinci ce ta alherin," in ji Cole, yana mai nuna alamar sassauci. "Ba game da koyarwar addini ba ko kuma cewa ba za ku iya samun wani abu ba; yana nufin amfani da abinci don jin daɗi." (Ga ainihin dalilin da ya sa ƙuntataccen abinci ba sa aiki.)

Idan kuna mamakin: Ee, zaku iya samun cikakkiyar kitse da kuke buƙatar shiga cikin ketosis (aƙalla kashi 65 na adadin kuzarinku) tare da kitse na tushen shuka kamar zaitun, avocado, da man kwakwa, in ji Cole.

Samfurin tsarin cin abinci mai cin ganyayyaki na Ketotarian: Chia pudding tare da madara almond, blueberries, da pollen kudan zuma don karin kumallo; wani kwano zoodle pesto tare da man avocado da gefen avocado "soyayyen" don abincin rana; da salatin tuna albacore tare da salsa na innabi da salatin gefen da aka saka da man avocado don cin abincin dare. (Ga ƙarin tabbaci cewa keto tushen shuka ba dole ba ne ya zama mai ban sha'awa.)

Shin Ketotarian ya bambanta da kawai abincin keto na tushen shuka?

Babban dalilin Ketotarian ya bambanta da mai cin ganyayyaki ko nau'in vegan na keto na al'ada? "Ya fi salon rayuwa," in ji Cole, lura da yanayin ɗan lokaci, sassauƙa na jagororin. Makonni takwas na farko, ana nufin ku bi tsarin tushen shuka (ɗayan zaɓuɓɓuka uku da ke sama) zuwa T. Bayan haka, lokaci yayi da za a sake kimantawa da keɓance shi don yin aiki don jikin ku.

Bugu da ƙari, Cole yana ba da yanayin zaɓin-kan-ku-kasada. Bayan ƙofar ɗaya, zauna cikin ketosis na dogon lokaci (wanda Cole kawai ke ba da shawarar ga waɗanda ke da lamuran jijiyoyin jiki ko juriya na insulin); kofa biyu, ɗauki tsarin Ketotarian mai zagaye (inda kuke bin keto na tushen shuka na tsawon kwanaki huɗu ko biyar a mako, kuma ku daidaita carbin ku-tunanin: dankali mai daɗi da ayaba-na sauran kwana biyu zuwa uku); ko kofa uku, bi abin da ya kira abincin Ketotarian na yanayi (cin abinci mai yawan ketogenic a cikin hunturu, da ƙarin sabbin 'ya'yan itatuwa da kayan marmari a lokacin bazara).

Zaɓin cyclical shine mafi nisa tsarin abinci na Ketotarian wanda ya ba da shawarar mafi yawan saboda yana ba da mafi yawan bambancin da sassauci. Ta wannan hanyar, "lokacin da kuke son wannan smoothie ko waɗancan soyayen dankalin turawa, ku samu; sannan ku koma cikin ketosis washegari," in ji shi. Lura, kodayake, cewa wannan ikon shiga da fita ketosis cikin sauri shine abin da dole ne ku horar da jikin ku don yin, wanda shine dalilin da ya sa sabonbie keto dieters (Ketotarian, ko na gargajiya) yakamata su jira makonni da yawa kafin su zaɓi keken carb. (Mai alaƙa: Jagorar Mafari don Keke Carb)

Wanene ya kamata ya gwada abincin Ketotarian?

Idan kun kasance kuna son ganin abin da keto diet hoopla yake game da shi amma kuna rayuwa mai cin ganyayyaki ko salon cin ganyayyaki (ko kawai ba ku son ra'ayin cin abinci mai yawa na dabbobi), wannan yana iya zama hanya a gare ku. Bugu da ƙari, babban masu cin abinci masu ƙoshin abinci game da keto shine kawar da abubuwa masu mahimmanci da yawa saboda ƙuntatawa akan kayan marmari mai ɗaci da 'ya'yan itace-matsalar da ake gyarawa ta hanyar ɗaukar Ketotarian cyclical da zarar kun wuce alamar mako takwas.

Cole ya ba da shawarar ba shi lokaci don yin aiki da waɗancan makonni takwas na farko, "don kawai gwada shi da ganin yadda kuke ji," in ji shi. Bayan waɗancan watanni biyu sun ƙare kuma kun gina cikin sassaucin rayuwa (ma'ana ikon canzawa tsakanin ƙona kitse da ƙona glucose), sannu a hankali za ku fara ƙarawa a cikin manyan iri-iri kamar waɗancan 'ya'yan itatuwa da kayan marmari masu ɗaci, har ma da lafiyayyun nama kamar naman alade da ciyawa da kaji, idan kuna so-yayin da har yanzu kuna kasancewa masu yawan tsirrai. Tunda wannan shine bayan kun sanya cikin makonni takwas na cin abinci mai tsauri, wannan ba lallai ba ne a la'akari da keto-ish kuma, a'a kawai lafiya, galibi salon cin abinci na tushen shuka.

Idan kun riga kun yi la'akari da keto kuma kuna son gwada shi, kada ku ji tsoro don gwaji tare da zaɓuɓɓukan abinci na tushen tsire-tsire (Cole yana ba da shawarar samfuran soya fermented kamar tempeh don furotin), kuma daidaita tsarin abincin Ketotarian daidai bisa ga jikinka. Kuma ku tuna: Babban bambanci tsakanin bin mai cin ganyayyaki ko vegan keto tare da shirin Ketotarian shine cewa ƙarshen yana da yuwuwar zama mai dorewa na dogon lokaci. "Mutane ba sa buƙatar ƙarin ƙa'idodin rage cin abinci kawai saboda hakan," in ji Cole. "Kawai ki ciyar da jikinki da kaya masu kyau ki ga yadda yake ji."

Bita don