Shawara
Shafin hukuma Matcha Slim

Duk gaskiyar game da abincin keto

Abincin ketogenic ya kasance sananne shekaru da yawa. Mutane da yawa suna la'akari da shi hanya ce mai mahimmanci don rage nauyi, ko ma samun lafiya. Duk da haka, yana da sabani da yawa.gaskiya game da abincin keto Daga labarin za ku koyi komai game da abincin keto: binciken kimiyya, contraindications, menus da ƙari.

Menene abincin ketogenic

Abincin ketogenic ko keto Wannan abinci ne mai ƙarancin-carbohydrate, mai mai yawa, matsakaicin-gina jiki. Ya ƙunshi cinye ƙasa da gram 50 na carbohydrates kowace rana, tare da ƙa'idodin ƙa'ida shine 200-300 g.

An samar da abincin a cikin 1920s don magance ciwon yara. An lura cewa azumi ya rage yawan kamuwa da cutar farfadiya ga yara da matasa. Tun da azumi yana yiwuwa ne kawai na ɗan gajeren lokaci, an yanke shawarar yin kwaikwayon yunwa ta hanyar kawar da babban tushen makamashi - glucose. Tare da bin tsarin abinci mai kyau na ketogenic, ciwon ya tsaya gaba daya a cikin 60% na yara, kuma an rage shi da rabi a cikin 35%.

Saboda abincin keto ya ƙunshi cin kusan kitse na musamman, yana da wasu haɗarin lafiya. Saboda haka, a zamanin yau an wajabta shi ne kawai idan gazawar jiyya tare da magungunan antiepileptik.

Ana koyar da cin abinci don dalilai na likita a saitin asibiti. Bayan wannan, aƙalla ƙwararrun ƙwararru uku suna jagora da lura da mara lafiya. Idan tasiri, ana bin abinci na keto har tsawon shekaru 1-2, babu ƙari. Ko da irin waɗannan marasa lafiya ba sa rayuwa a kan keto tsawon shekaru. Shin duk wannan ba ya nuna muhimmancin aikin?

Tun daga 1960, an dauki abinci a matsayin hanya mai tasiri don rage yawan kiba. A yau har yanzu yana da farin jini sosai duk da haɗarin da ke tattare da shi.

Menene ketosis? Alamun ketosis

Yawanci, jikin ɗan adam yana karɓar makamashi daga glucose, wanda ke samuwa a lokacin rushewar carbohydrates. Carbohydrates suna zuwa kullum daga abinci (kayan lambu, 'ya'yan itatuwa, hatsi, sukari, da sauransu).

Tare da rashin glucose, kamar yadda yake da azumi, jiki yana tilastawa don neman wasu hanyoyin makamashi. Hanta ta fara karya kitse da mutum ya tara. Sakamakon jikin ketone ana amfani dashi azaman madadin makamashi. Wannan shi ne abin da ake ci abinci. Kuna iya ci kuma har yanzu kuna rasa nauyi.

Ketosis wani yanayi ne da jiki ke karbar mafi yawan kuzarin sa ba daga glucose ba, amma daga jikin ketone da aka samu sakamakon raguwar kitse. Don haka, jiki yana dacewa da yanayin rashin tushen kuzarinsa na yau da kullun - carbohydrates.

Ketosis yawanci yana faruwa bayan ƴan kwanaki na ƙuntataccen carbohydrate mai tsanani da zarar matakan ketone na jini ya tashi.

Alamomin ketosis:

  1. Ragewar ci.
  2. Ƙara ƙishirwa, bushe baki.
  3. Yawan fitsari.
  4. Ketone numfashi (kamshin acetone daga baki).
  5. Ƙara yawan matakan ketones a cikin fitsari. Kuna iya auna shi da kanku ta amfani da igiyoyin gwaji.

Illolin abincin keto

Abubuwan da ke faruwa a cikin makonni na farko na abinci ana kiran su "mura keto".

Jikin ɗan adam yana fuskantar manyan canje-canje, waɗanda ke tare da alamu mara kyau.

Akwai:

  • ciwon kai;
  • tashin zuciya;
  • dizziness da rauni;
  • ciwon tsoka;
  • cututtuka na narkewa;
  • rashin barci;
  • rashin jin daɗi;
  • kurji;
  • girgiza.

Mutane daban-daban za su fuskanci waɗannan alamomin zuwa digiri daban-daban kuma don lokuta daban-daban daga kwanaki zuwa makonni. Duk ya dogara ne akan bayanan farko: matsayi na kiwon lafiya, nau'in abinci na baya, da dai sauransu. Idan kun cinye yawancin carbohydrates ko kuma kuna da cututtuka na kullum, to, yana da mahimmanci cewa canji zai zama da wahala. A hankali, yayin da kuke daidaitawa, waɗannan alamun yakamata su shuɗe.

Amfani da illolin lafiya

Amfani hade tare da yiwuwar amfani don asarar nauyi:

  • tasiri a cikin asarar nauyi;
  • yana taimakawa wajen sarrafa matakan glucose na jini, wanda ke da mahimmanci ga ciwon sukari;
  • yantar da ku daga buƙatar kirga adadin kuzari lokacin rasa nauyi;
  • yana ba da jin daɗin jin daɗi na tsawon lokaci, yana rage ci, yana ba da kariya daga cin abinci mai yawa;
  • yana taimakawa wajen guje wa adadin kuzari ta hanyar guje wa kayan zaki da abinci mai sitaci.

Daga ra'ayi na likita, abincin ketone yana da lahani da yawa kuma sakamakon kiwon lafiya na iya zama mai tsanani:

  • yanayin raɗaɗi da ke hade da canzawa zuwa abinci na keto da sake fasalin jiki;
  • warin acetone daga baki, daga gumi da fitsari;
  • rashin bitamin, microelements;
  • samuwar duwatsun koda;
  • osteoporosis;
  • rashin aiki na zuciya;
  • ƙara yawan matakan "mummunan" cholesterol a cikin jini;
  • pancreatitis, cututtukan hanta da sauran cututtukan gastrointestinal;
  • maƙarƙashiya sakamakon rashin fiber saboda ƙin kayan lambu da 'ya'yan itatuwa;
  • yawan fitsari;
  • haɗarin haɓaka ketoacidosis, yanayin da ma'aunin acid-base na jiki ya canza zuwa acidity, wanda zai haifar da mutuwa;
  • ba za a iya yin shi na dogon lokaci ba;
  • baya bada garantin riƙe nauyi bayan barin abincin ketogenic.

Contraindications

Abincin ketone yana da yawan contraindications. A cikin waɗannan yanayi, yana da kyau a watsar da ra'ayin fara tsarin abinci na ketogenic (musamman ga mata masu juna biyu da masu shayarwa). Ko kuma ku tabbata kun tuntubi likitan ku.

  1. Ciki, lokacin shayarwa.
  2. Babban cholesterol.
  3. Ciwon sukari mellitus.
  4. Cututtuka na gastrointestinal fili, zuciya, jini, kodan.
  5. Gout

Binciken kimiyya

Masu goyon bayan abinci mai gina jiki keto sunyi alƙawarin asarar kilogiram na farko cikin sauri da sauƙi. Shin wannan gaskiya ne?

Tabbas, ko da a farkon farkon bin abincin keto, yana da ikon rage nauyi da 2 ko fiye da kilogiram cikin sauri fiye da sauran abinci. Amma ba saboda kitse ba. Kuma saboda raguwar ajiyar glycogen da ruwan da ke hade.

Lokacin da ya zo ga asarar nauyi gabaɗaya, ingantaccen bincike ya nuna babu wani bambanci mai mahimmanci a cikin asarar nauyi tsakanin ƙarancin abinci da ƙarancin mai. Koyaya, cin abinci na ketogenic yana haɓaka cholesterol na jini.

Wani meta-bincike da aka buga a cikin 2019 ya nuna yadda ake danganta cin carbohydrate da mace-mace. Ya bayyana cewa mahalarta masu ƙarancin amfani suna da haɗarin mutuwa daga cututtukan zuciya da ciwon daji.

Sauran nazarin shekaru 25 da nazarin meta-nazari da suka shafi mahalarta kusan 500,000 sun cimma matsaya guda. Sun nuna cewa ƙananan (kasa da 40%) da kuma mai girma (fiye da 70%) abincin carbohydrate yana da alaƙa da haɗarin mutuwa. Haka kuma, muna magana ne game da amfani mai mahimmanci fiye da yadda abincin keto ya ba da shawarar.

Masana kimiyya da likitoci sun ba da shawarar tsayawa zuwa matsakaicin matsakaicin lafiya na 45-55% carbohydrates a cikin abincin ku. Wannan adadin ne ke kawo duk fa'idodi. Hukumar Lafiya ta Duniya ta ba da shawarar shan akalla 400 g na kayan lambu, ganyaye da 'ya'yan itatuwa, da kuma dukan hatsi, a kullum.

Don haka, yuwuwar haɗarin sun zarce fa'idodin asarar nauyi da sauri na abincin keto.

An ci gaba da gudanar da bincike kan maganin cututtukan jijiya irin su Alzheimer's, Parkinson's, da mahara sclerosis. Har yanzu ba a sami isassun bayanai don bayyana tasirin su ba.

Bincike bai riga ya tabbatar da kowane fa'idodin rayuwa ba.

Bugu da ƙari, ana bincika rawar abinci na ketogenic a cikin kula da ciwon sukari mai dogaro da insulin. Shafin yanar gizo na al'ummar ciwon sukari na duniya ya riga ya ba da shawara game da amfani da abinci mai ƙarancin carbohydrate don rage matakan glucose na jini a cikin nau'in 1 da nau'in ciwon sukari na 2.

Koyaya, tasiri na dogon lokaci, aminci, da fa'idodin abincin keto ba a yi cikakken nazari ba. Saboda haka, ya yi da wuri don zana ƙarshe, da yawa ba da shawarar keto abinci mai gina jiki ga kowa na dogon lokaci.

Ka'idodin asali na abinci mai gina jiki

Babban tambayar da ke damun masu farawa da yawa shine me za ku iya ci akan abincin keto? Bayan haka, jerin samfuran suna kama da iyaka. Don shigar da ketosis cikin sauri da daidai, ya isa ya bi ka'idodin abinci na keto.

  1. Daidaitaccen rabo na sunadarai, mai da carbohydrates.

    Babu wani daidaitaccen abincin keto wanda ke bayyana ainihin adadin BJU. Yawanci, waɗanda suke so su rasa nauyi suna rage yawan abincin su na carbohydrate zuwa 50 g kowace rana, wani lokacin har zuwa 20 g.

    A sakamakon haka, rabon BJU yayi kama da haka:

    • fats - 70-80%;
    • sunadarai - 10-20%;
    • carbohydrates - 5-10%.

  2. Matsakaicin adadin furotin.

    Ba fiye da 1-1.5 g na gina jiki da 1 kg na nauyi. Gaskiyar ita ce, jikin mutum yana da ikon canza furotin zuwa glucose. Wannan, bi da bi, na iya rage saurin canzawa zuwa ketosis.

  3. Mayar da hankali ga lafiyayyen kitse marasa wadatuwa

    (kifi mai kitse, mai, goro, tsaba, avocado). Yawan cin kitse mai yawa yana ɗauke da wasu haɗarin lafiya. Kara karantawa game da mai a nan.

  4. Cin abinci mai yawa kamar yadda zai yiwu.

    Ba a narkewa, ba a sha, kuma a zahiri baya haɓaka matakan glucose na jini. Hakanan, yana da fa'idodi masu yawa ga lafiyar ɗan adam. Ƙarin cikakkun bayanai a cikin wani labarin dabam. Ana ba da shawarar ba da fifiko ga kayan lambu marasa sitaci. Sun ƙunshi 'yan carbohydrates kaɗan, amma a lokaci guda isasshen fiber. Don haka, yana da kyau a haɗa kayan lambu a kowane abinci.

  5. Ƙananan 'ya'yan itatuwa a cikin matsakaici.

    Yawanci suna ƙunshi nau'ikan carbohydrates masu yawa, kuma sabis 1 na iya ɗaukar duk buƙatun ku na yau da kullun. Sabili da haka, ana ba da shawarar cinye wasu nau'ikan 'ya'yan itatuwa da berries da aka halatta kawai (ƙarin cikakkun bayanai a cikin teburin da ke ƙasa). Za su zama kayan zaki a gare ku.

  6. Tsarin sha.

    Yawan adadin ruwa zai iya cire ketones daga jiki kuma ya inganta jin dadi. Kishirwa ta jagorance ku. Ba da fifiko ga ruwa mai tsabta. Hakanan zaka iya sha shayi da kofi ba tare da sukari ba.

Jerin samfuran da aka halatta

Tsuntsaye Kaza, turkey, kaza da kitsen agwagwa
Jan nama Naman alade, naman sa, rago, guguwa, man alade, da sauransu.
Kifi mai kitse Salmon, herring, mackerel, tuna, cod, sardines, da dai sauransu.
Cikakken kayan kiwo Man shanu, cream, yogurt, cuku
Qwai Kowa
Kwayoyi da tsaba Walnuts, almonds, hazelnuts, cashews, pistachios, sunflower tsaba, kabewa tsaba, flax tsaba, sesame tsaba, chia tsaba
Man kayan lambu Zaitun, kwakwa, avocado, flaxseed, da dai sauransu.
Low-carb berries da 'ya'yan itatuwa Strawberry, rasberi, blackberry, lemun tsami, lemun tsami, kankana, nectarine, peach
'Ya'yan itãcen marmari da kayan lambu masu arziki a cikin mai Avocado, zaituni
Kayan lambu marasa sitaci Ganye, kowane nau'in kabeji, zucchini, eggplant, namomin kaza, barkono kararrawa, tumatir, cucumbers, bishiyar asparagus, seleri

Babban abin da ya kamata ka kula da lokacin shirya abincinka da zabar abinci shine abun ciki na carbohydrate.

Jerin samfuran da aka haramta

Gurasa, irin kek Duk nau'ikan burodi, biredi, kukis, da sauransu.
hatsi da hatsi Shinkafa, alkama, oatmeal, buckwheat, da dai sauransu.
Taliya Taliya, spaghetti, noodles
Kayan lambu masu tauri Dankali, masara, beets, karas
Legumes wake, wake, lentil, chickpeas
'Ya'yan itãcen marmari Citrus 'ya'yan itatuwa, ayaba, inabi, abarba, mango, busasshen 'ya'yan itatuwa
Zaƙi Sugar, alewa, duk kayan zaki
Abincin da ke ɗauke da sukari mai ɓoye Kayan kiwo (yogurt, cuku gida, ice cream), shirye-shiryen biredi, ruwan 'ya'yan itace, soda mai zaki

Hakanan yana da kyau a guji:

  1. Naman da aka sarrafa (sausages, tsiran alade), abinci mai sauri.
  2. Fat-fat (margarine).

Babban matsala ga mutane da yawa na iya zama buƙatar gaba ɗaya barin kayan zaki. A wannan yanayin, masu zaki zasu iya zuwa ceto. Stevia abu ne na halitta, cikakken amintaccen maye gurbin sukari. Hakanan, stevia yana da adadin kuzari 0, carbohydrates 0 kuma baya haifar da amsawar glycemic.

Menu na mako

Rana ta 1

  • Breakfast: Gasa avocado da kwai.
  • Abincin rana: naman sa naman sa da farin kabeji a gefe.
    • Gasa kifi
  • Abincin dare: Gasa kifi da kayan lambu stew zucchini.
  • Abincin ciye-ciye: Hannu na goro.

Rana ta 2

  • Breakfast: Salatin kaza, cuku da latas.
  • Abincin rana: Kwallan cuku tare da naman alade.
  • Abincin dare: Kifi a cikin kirim mai tsami, ganye.
  • Abincin ciye-ciye: Raspberries tare da kirim mai nauyi.

Rana ta 3

  • Breakfast: Qwai cushe da namomin kaza da cuku.
  • Abincin rana: naman alade tare da broccoli.
  • Abincin dare: Eggplant gasa tare da minced nama da cuku.
  • Abun ciye-ciye: Kwallo curd tare da garin kwakwa.

Rana ta 4

  • Breakfast: cuku scones ko omelet tare da alayyafo.
  • Abincin rana: Kifi a cikin gurasar goro.
  • Abincin dare: Salatin tare da naman alade, avocado da letas.
  • Abincin ciye-ciye: Strawberries tare da kirim mai nauyi.

Rana ta 5

  • Breakfast: Qwai cushe da avocado da cuku.
  • Abincin rana: yankakken kaji na almond da latas.
  • Abincin dare: Kifi cutlets da salatin kayan lambu.
  • Abincin ciye-ciye: garin almond pancakes tare da berries.

Rana ta 6

  • Breakfast: Chocolate smoothie tare da avocado da madara kwakwa.
  • Abincin rana: Casserole nama tare da tumatir da zucchini.
  • Abincin dare: cutlets nama da salatin kayan lambu.
  • Abun ciye-ciye: Kwallo curd tare da garin kwakwa.

Rana ta 7

  • Breakfast: Cottage cuku casserole.
  • Abincin rana: gasasshen kaza tare da broccoli.
  • Abincin dare: salatin tuna tare da cuku da zaituni.
  • Abincin ciye-ciye: Smoothie tare da avocado, yogurt da madara na tushen shuka.

Nau'in abinci na ketogenic, duk da alamun da aka tattauna sakamakon da yawa, ba a daidaita ba. Kamar sauran ƙananan abincin carbohydrate, ya bambanta da ainihin shawarwarin don cin abinci mai kyau. Saboda haka, ga wasu mutane yana iya zama haɗari sosai. Musamman idan aka yi amfani da shi da kansa a kan tushen cututtuka na yau da kullum.