Shin Kuna Iya Tafiyar Mai Cin Ganyayyaki akan Abincin Keto?

Wadatacce

• Menene abincin mai cin ganyayyaki?
• Amfanin lafiya
• Na inganta rage nauyi
• Kare kan cutuka masu saurin faruwa
• Yana goyon bayan kula da sukarin jini
• Entialarin hasara
• Increaseila ƙara haɗarin rashin abinci mai gina jiki
• Zai iya haifar da alamun kamuwa da mura
• Bai dace da wasu yawan jama'a ba
• Abincin da za'a ci
• Abinci don kaucewa
• Samfurin shirin abinci
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Kayan cin ganyayyaki na keto
• Layin kasa

Anyi nazari mai yawa akan ganyayyaki da kayan ketogenic don amfanin lafiyar su (,).

Ketogenic, ko keto, rage cin abinci mai ƙoshin mai, mai ƙarancin carb wanda ya zama sananne musamman a especiallyan shekarun nan. Kodayake yawanci yana ƙunshe da kayayyakin dabbobi kamar nama, kifi, da kaji, yana yiwuwa a daidaita shi don dacewa da abincin ganyayyaki.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da abincin mai cin ganyayyaki.

Menene abincin mai cin ganyayyaki?

Abincin cin ganyayyaki shine tsarin cin abinci wanda ya haɗu da ɓangarorin ganyayyaki da cin abincin keto.

Yawancin masu cin ganyayyaki suna cin kayayyakin dabbobi kamar kwai da madara amma suna guje wa nama da kifi.

A halin yanzu, abincin ketogenic abinci ne mai ƙoshin mai wanda yake iyakance yawan cin abinci zuwa gram 20-50 a kowace rana. Wannan ƙaramin ƙananan ƙananan ƙwayar yana haifar da ketosis, yanayin rayuwa wanda jikinka zai fara ƙona kitse don mai maimakon glucose (,).

A kan abincin gargajiya na ketogenic, kusan kashi 70% na yawan adadin kuzari na yau da kullun ya kamata ya fito daga mai, haɗe da tushe kamar mai, nama, kifi, da kiwo mai ƙoshi ().

Koyaya, cin abinci mai cin ganyayyaki yana kawar da nama da kifi, yana dogaro akan wasu lafiyayyun ƙwayoyi, kamar su kwakwa, kwai, avocados, goro, da iri.

Abincin mai cin ganyayyaki shine tsarin mai mai ƙarancin nama, mai ƙarancin carb wanda yake kawar da nama da kifi.

Amfanin lafiya

Kodayake babu wani nazarin da ke bincika takamaiman fa'idodi na cin ganyayyaki mai cin ganyayyaki, yawancin bincike yana wanzuwa kan abincin iyayen biyu.

Na inganta rage nauyi

Duk abincin mai cin ganyayyaki da na ketogenic suna da alaƙa da asarar nauyi.

Wani babban bita da aka yi na nazarin 12 ya nuna cewa waɗanda ke bin abincin mai cin ganyayyaki sun rasa matsakaicin fam na 4.5 (kilogiram 2) fiye da waɗanda ba sa cin ganyayyaki sama da makonni 18 ().

Hakanan, a cikin nazarin watanni 6 a cikin mutane 74 masu fama da ciwon sukari na 2, abincin mai cin ganyayyaki ya inganta kiba da raunin nauyi fiye da yadda ake amfani da abinci mai ƙarancin kalori ().

Hakazalika, nazarin watanni 6 a cikin mutane 83 tare da kiba ya gano cewa cin abincin keto ya haifar da raguwa mai yawa a cikin nauyi da nauyin jikin mutum (BMI), tare da asarar nauyi mai nauyi na fam 31 (14 kg) ().

Wannan adadin abincin mai cike da lafiyayyen mai na iya sa ku kara jin dadi na tsawon lokaci don rage yunwa da ci abinci ().

Kare kan cutuka masu saurin faruwa

Abubuwan cin ganyayyaki an danganta su da rage haɗarin yanayi masu yawa.

A zahiri, karatun yana ɗaure su zuwa ƙananan haɗarin cutar kansa da ingantaccen matakan abubuwa da dama masu haɗarin cututtukan zuciya, gami da BMI, cholesterol, da hawan jini (,).

Hakanan an yi nazarin abincin keto don tasirinsa kan rigakafin cututtuka.

A cikin nazarin makonni 56 a cikin mutane 66, abincin keto ya haifar da raguwa mai yawa a nauyin jiki, yawan cholesterol, LDL (mara kyau) cholesterol, triglycerides, da sukarin jini, duk waɗannan haɗari ne ga cututtukan zuciya ().

Sauran nazarin sun ba da shawarar cewa wannan abincin na iya kiyaye lafiyar kwakwalwa da kuma taimakawa magance cututtukan Parkinson da Alzheimer (,).

Nazarin dabbobi da gwajin tube kamar haka kuma lura cewa abincin keto na iya rage haɓakar ciwan daji. Koyaya, ana buƙatar ƙarin bincike (,,).

Yana goyon bayan kula da sukarin jini

Masu cin ganyayyaki da na keto kowannensu yana tallafawa sarrafa sukari cikin jini.

Binciken karatun shida ya danganta abincin mai cin ganyayyaki zuwa raguwa mai yawa a matakan HbA1c, alama ce ta kula da sukarin jini na dogon lokaci ().

Mene ne ƙari, nazarin shekaru 5 a cikin mutane 2,918 ya ƙaddara cewa sauyawa zuwa cin ganyayyaki ya rage haɗarin ciwon sukari da 53% ().

A halin yanzu, abincin keto na iya inganta tsarin sukarin jini na jikin ku kuma ƙara ƙwarewarsa ga insulin, hormone da ke cikin kula da sukarin jini ().

A cikin nazarin watanni 4 a cikin mutane 21, bin abincin keto ya saukar da matakan HbA1c da 16%. Abin sha'awa, 81% na mahalarta sun sami damar ragewa ko dakatar da magungunan su na sikari a ƙarshen binciken ().

Dukkanin masu cin ganyayyaki da na keto an nuna su don kara ragin nauyi, tallafawa tallafin sukari a cikin jini, da kuma kariya daga cututtuka da yawa na yau da kullun. Ka tuna cewa babu wani binciken da zaiyi nazarin kayan cin ganyayyaki musamman.

Entialarin hasara

Abincin cin ganyayyaki na keto yana da 'yan matsaloli wanda yakamata yayi la'akari da shi.

Increaseila ƙara haɗarin rashin abinci mai gina jiki

Abubuwan cin ganyayyaki suna buƙatar tsari mai kyau don tabbatar da cewa kun sadu da bukatunku na abinci mai gina jiki.

Nazarin ya nuna cewa waɗannan tsarin cin abinci suna da ƙarancin mahimmancin abubuwan gina jiki, gami da bitamin B12, baƙin ƙarfe, alli, da furotin ().

Abincin mai cin ganyayyaki ya ma fi ƙuntata saboda yana iyakance ƙungiyoyin abinci masu-yawan abinci mai gina jiki, kamar 'ya'yan itacen marmari, hatsi, da hatsi gabaɗaya - yana ƙara haɗarin rashin isasshen abinci mai gina jiki.

Kulawa da cin abinci mai gina jiki a hankali da kuma cin abinci iri iri na lafiya, abinci gaba daya na iya taimakawa wajen tabbatar da cewa kana samun bitamin da abubuwan da jikinka ke bukata.

Hakanan shan kari na iya taimakawa - musamman ga abubuwan gina jiki wadanda galibi basu samu ba a cikin abincin ganyayyaki, kamar su bitamin B12.

Zai iya haifar da alamun kamuwa da mura

Canzawa zuwa cikin cutar kososis na iya haifar da illoli da yawa, wani lokacin ana kiranta da cutar keto ().

Wasu daga cikin alamun bayyanar cututtuka sun haɗa da ():

• maƙarƙashiya
• ciwon kai
• gajiya
• wahalar bacci
• Ciwon tsoka
• canjin yanayi
• tashin zuciya
• jiri

Hakanan, waɗannan tasirin illa yawanci suna sharewa cikin fewan kwanaki. Samun cikakken hutawa, tsaftace jiki, da motsa jiki a kai a kai na iya taimakawa sauƙaƙe alamomin ku.

Bai dace da wasu yawan jama'a ba

Saboda abincin mai cin ganyayyaki yana da matukar takurawa, bazai zama kyakkyawan zaɓi ga kowa ba.

Musamman, yara da mata masu juna biyu ko masu shayarwa ya kamata su guje shi, saboda yana iya iyakance abubuwan gina jiki da yawa masu mahimmanci don ci gaba da haɓaka mai kyau.

Hakanan bazai dace da 'yan wasa ba, waɗanda ke da tarihin matsalar rashin cin abinci, ko mutanen da ke da ciwon sukari na 1.

Idan kana da kowane irin yanayin kiwon lafiya ko kuma shan wasu magunguna, yi magana da likitan ka kafin fara wannan abincin.

Abincin cin ganyayyaki na keto na iya haifar da sakamako mai illa na ɗan gajeren lokaci, rashin muhimman abubuwan gina jiki, kuma bai dace da yara da mata masu ciki ko masu shayarwa ba.

Abincin da za'a ci

Ya kamata cin abinci mai cin ganyayyaki mai gina jiki ya hada da nau'ikan kayan lambu marasa tsiro, ƙwayoyi masu ƙoshin lafiya, da kuma tushen furotin, kamar:

• Ba kayan lambu masu sitaci ba: alayyafo, broccoli, namomin kaza, Kale, farin kabeji, zucchini, da barkono mai ƙararrawa
• Lafiya mai kyau: man zaitun, man kwakwa, avocados, man MCT, da man avocado
• Kwayoyi: almond, walnut, cashews, macadamia nuts, pistachios, da kuma goro na Brazil
• Tsaba: chia, hemp, flax, da 'ya'yan kabewa
• Gyada man shanu: almond, gyada, pecan, da kuma man ƙwai
• Kayan kiwo mai cikakken mai: madara, yogurt, da cuku
• Furotin: qwai, tofu, tempeh, spirulina, natto, da yisti mai gina jiki
• Fruitsananan fruitsa -an carb (a matsakaici): 'ya'yan itace, lemons, da lemun tsami
• Ganye da kayan yaji: basil, paprika, barkono, turmeric, gishiri, oregano, Rosemary, da kuma thyme

Ya kamata cin abinci mai cin ganyayyaki ya hada da yalwar lafiyayyun ƙwayoyi, da kayan lambu marasa kanshi, da furotin na tsire-tsire.

Abinci don kaucewa

A kan abincin mai cin ganyayyaki, ya kamata ku guji kowane nama da abincin teku.

Babban abinci kamar hatsi, hatsi, 'ya'yan itãcen marmari, da kayan marmari masu ƙyalli ana yarda da su ne kaɗan, idan dai sun dace da rabon kayan masarufin ku na yau da kullun.

Ya kamata ku kawar da waɗannan abinci masu zuwa:

• Nama: naman sa, naman alade, rago, akuya, da naman shanu
• Kaji: kaza, turkey, agwagwa, da Goose
• Kifi da kifin kifin: kifin kifi, tuna, sardines, anchovies, da lobster

Ga wasu abinci waɗanda ya kamata ku iyakance:

• Starchy kayan lambu: dankalin turawa, dawa, beets, parsnips, karas, da dankalin hausa
• Abin sha mai daɗin Sugar: soda, shayi mai zaki, abubuwan sha na motsa jiki, ruwan 'ya'yan itace, da abubuwan shan makamashi
• Hatsi: gurasa, shinkafa, quinoa, hatsi, gero, hatsin rai, sha'ir, buckwheat, da taliya
• Legumes: wake, wake, wake, da kaji
• 'Ya'yan itãcen marmari apples, ayaba, lemu, berries, kankana, apricots, plums, da peaches
• Kayan kwalliya: biredin barbecue, zuma mustard, ketchup, marinades, da kayan kwalliyar salad
• Abincin da aka sarrafa: kayan abincin karin kumallo, granola, kwakwalwan kwamfuta, kukis, kayan kwalliya, da kayan gasa
• Abincin zaki: sukari mai ruwan kasa, farin fari, zuma, garin magarya, da garin agave
• Abin sha na giya: giya, ruwan inabi, da kuma zaƙi mai dadi

Abincin mai cin ganyayyaki yana kawar da dukkan nama yayin iyakance manyan abinci irin su kayan marmari masu tsami, abubuwan sha masu zaƙi, hatsi, da 'ya'yan itatuwa.

Samfurin shirin abinci

Wannan tsarin cin abinci na kwanaki biyar zai iya taimakawa wajen farawa abincin mai cin ganyayyaki.

Litinin

• Karin kumallo: smoothie tare da madara mai-mai, alayyafo, man gyada, man MCT, da cakulan whey furotin foda
• Abincin rana: Noodles na zucchini tare da ƙamshi mai ƙamshi na nama da kirim mai ƙamshi na avocado
• Abincin dare: kwakwa curry da aka yi da man zaitun, gaurayayyen kayan marmari, da tofu

Talata

• Karin kumallo: omelet da aka yi da man kwakwa, cuku, tumatir, tafarnuwa, da albasa
• Abincin rana: pizza mai farin kabeji tare da cuku, namomin kaza, tumatir da aka yanka, man zaitun, da alayyahu
• Abincin dare: salatin tare da hade ganyen, tofu, avocados, tumatir, da barkono mai kararrawa

Laraba

• Karin kumallo: tofu wanda aka kwaba da man zaitun, kayan miya, da cuku
• Abincin rana: farin kabeji mac da cuku tare da man avocado, broccoli, da naman alade mai sanyi
• Abincin dare: frittata da man kwakwa, alayyaho, bishiyar asparagus, tumatir, da kuma kayan abinci

Alhamis

• Karin kumallo: Yogurt na Girkanci wanda yasha da goro da 'ya'yan chia
• Abincin rana: taco latas yana kunshe da naman gyada-naman kaza, avocados, tumatir, cilantro, kirim mai tsami, da cuku
• Abincin dare: zucchini pizza jiragen ruwa tare da man zaitun, marinara, cuku, alayyafo, da tafarnuwa

Juma'a

• Karin kumallo: Keto oatmeal tare da 'ya'yan hemp, flax tsaba, cream mai tsami, kirfa, da man gyada
• Abincin rana: dafaffen kwale-kwalen-avocado wanda aka toya shi da chives, naman alade, da kuma paprika
• Abincin dare: farin kabeji soyayyen shinkafa da aka yi da man kwakwa, kayan marmari, da tofu

Kayan cin ganyayyaki na keto

Anan ga ɗan sauƙi mai sauƙi waɗanda zaku iya morewa tsakanin cin abinci:

• kwakwalwan zucchini
• seleri tare da man shanu na gyada
• gasasshen kabewa tsaba
• flaks crackers tare da yankakken cuku
• gauraya gauraya
• pudding chia da aka dafa tare da kwakwa mara dadi
• karas da guacamole
• Amma Yesu bai guje cream tare da blackberries
• cuku mai cike da kitse tare da barkono baƙi
• yogurt Girki mai cikakken kiɗa tare da goro

Samfurin samfurin da ke sama yana ba da ra'ayoyi da yawa don abinci mai sauƙi da abincin ciye-ciye waɗanda za ku iya morewa a kan abincin mai cin ganyayyaki.

Layin kasa

Abincin mai cin ganyayyaki shine tsarin mai mai ƙarancin nama, mai ƙarancin carb wanda yake kawar da nama da abincin teku.

Da kansa, cin ganyayyaki da kayan abinci na keto na iya haɓaka sarrafa sukarin jini, rage nauyi, da sauran fa'idodi da yawa.

Ko ta yaya, wannan abincin na iya ƙara haɗarin rashin abinci mai gina jiki kuma ba a yi nazari kansa ba.

Duk da haka, idan kai mai cin ganyayyaki ne kuma mai sha'awar gwada keto - ko kuma riga kuna bin keto kuma kuna son sanin rashin nama - tabbas zai iya haɗuwa duka.