Ziziphi iifatyi zokutya kwi-Ketogenic Diet

Amafutha ayinxalenye ebalulekileyo yokutya kwe-ketogenic kuba enza malunga neepesenti ezingama-70 zeekhalori zakho zokutya. Nangona kunjalo, uhlobo lwamafutha odlayo kwi-ketogenic diet lubalulekile kwaye kunokubakho ukudideka malunga namafutha amahle kunye namafutha amabi. Inqaku elilandelayo lixoxa ngokuthe ngqo ngawaphi amanqatha ekufuneka uwafake kwaye ngawaphi amanqatha okufuneka uwaphephe ngelixa ukwisidlo se-keto.

Amafutha amahle kwiCetogenic Diet

Udidi lwamafutha "amahle" afakwe ngexesha elithile ukutya kwe ketogenic zahlula ngamaqela amane: amafutha azalisiweyo, amafutha e-monounsaturated (i-MUFAs), amafutha e-polyunsaturated (i-PUFAs), kunye namafutha e-trans. Zonke iifati zinokufakwa kwiqela elingaphaya kweqela, nangona kunjalo, sibahlukanisa ngokubhekiselele kwizona zixube. Kubalulekile ukuba ukwazi ukubona uluphi uhlobo lweoli odlayo ekudleni kwe-ketogenic. Ngezantsi, siza kuchaza ngalinye iqela lamanqatha alungileyo ukuze ukwazi ukuyizalisa ngokufanelekileyo ekukhetheni kwakho ukutya.

Amafutha anelisiweyo

Kangangeminyaka emininzi, amafutha ahluthayo ayegqalwa njengeyingozi kwimpilo yentliziyo yaye sacetyiswa ukuba ‘sinciphise ukusetyenziswa kwawo kangangoko kunokwenzeka. Nangona kunjalo, uphando lwakutsha nje alubonakalisi unxibelelwano olukhulu phakathi kwamafutha agcweleyo kunye nomngcipheko owonyukayo wesifo sentliziyo. Ngokwenyani, kubandakanywa amafutha ahluthayo asempilweni kwisidlo sakho kunokuba neenzuzo ezininzi.

Olunye uhlobo lwamafutha ahluthayo luqulethe i-medium-chain triglycerides (MCTs), enokufumaneka kakhulu kwioli yekhokhonathi, okanye kumlinganiselo omncinci kwibhotolo nakwioli yesundu, kwaye inokugaywa lula ngumzimba womntu. I-Medium-chain triglycerides idlula esibindini ukuze isetyenziswe ngokukhawuleza njengamandla xa isetyenzisiwe. Ii-MCTs zinenzuzo ekukhuthazeni ukunciphisa umzimba kunye nokuphucula ukusebenza kwezemidlalo.

Izibonelelo zezempilo zeempahla ezizalisiweyo kwi-keto yokutya zingabandakanya:

• Ukuphucula ama-cholesterol ama-HDL kunye ne-LDL
• Ukugcinwa kwamathambo
• Ukuxhotyiswa kwempilo yomzimba
• Inkxaso ekudalweni kwama hormone abalulekileyo njenge-cortisol kunye ne testosterone
• Ukukhuliswa kwe-HDL (entle) i-cholesterol egazini ukukhusela i-LDL kwimida
• Ukuphucula umgangatho we-HDL ukuya kwiLDL

Iintlobo ezinconywayo zamafutha azalisiweyo ngexesha lokutya kwe ketogenic ziquka:

• ibhotolo
• Inyama ebomvu
• Cream
• Lard
• Ikhokoni yeoli
• amaqanda
• Ioli ye Palm
• Ibhotela yeCocoa

Amafutha aseMonounsaturated

Ngokungafaniyo namafutha ahluthayo, i-monounsaturated fatty acids, ekwabizwa ngokuba yi-monounsaturated fatty acids okanye i-MUFAs, ivunyiwe njengomthombo ophilileyo wamanqatha iminyaka emininzi. Uphononongo olwahlukeneyo lophando luye lwabadibanisa neenzuzo ezininzi zempilo ezinxulumene namanqanaba aphuculweyo e-cholesterol "elungileyo" kunye nokumelana ne-insulin engcono, phakathi kwezinye izibonelelo zempilo, njengoko kuchaziwe ngezantsi.

Izibonelelo zezempilo ze-MUFA kwi-keto yokutya zingabandakanya:

• Ukwandisa i-cholesterol ye-HDL
• Unciphisa uxinzelelo lwegazi
• Unciphisa umngcipheko wesifo senhliziyo
• Ukunciphisa i-fatly fat
• Ukunciphisa ukunyanzelwa kwe-insulin

Iintlobo ezinconywayo ze-MUFA ngexesha ngexesha lokutya kwe-ketogenic ziquka:

• Ioli e
• I-avovocos ne-avocado ioli
• I-Macadamia oil oil
• Goose fat
• Ididi kunye ne-bacon fat

Amafutha asePolunsaturated Health

Ingongoma ebaluleke kakhulu ukugcina engqondweni malunga nokutya amafutha e-polyunsaturated, okubizwa ngokuba yi-polyunsaturated fatty acids okanye i-PUFA, kwisondlo se ketogenic kukuba uhlobo oluthile oludlayo luyabaluleke kakhulu. Xa ushushu, ezinye iifatishi zepolunsaturate zivelisa izinto ezinokubangela ukuvuvukala emzimbeni womntu, ukwandisa umngcipheko wesifo senhliziyo kunye nomhlaza.

Uninzi lwe-PUFA kufuneka lube lubandayo kwaye akufanele lusetyenziswe ukupheka. I-PUFA iyakwazi ukufumana zombini kwioli kunye neendawo ezinempilo kakhulu. Iintlobo ezintle zingongeza ngokubonelela ngeempilo ezininzi kwi-ketogenic yokutya, ngokukodwa kuba ezininzi zezi ziquka i-omega i-3 kunye ne-omega i-6s, zombini ezo zizondlo ezibalulekileyo ekudleni okunempilo nokulinganisela.

Izibonelelo zezempilo ze-PUFA kwi-keto yokutya zingabandakanya:

• Ukunciphisa ingozi yesifo senhliziyo
• Umngcipheko we-stroke
• Unciphisa umngcipheko weengxaki zokuzimela kunye nezinye izifo ezivuthayo
• Ukuphucula iimpawu zokudakumba
• Ukuphucula iimpawu ze-ADHD

Iintlobo ezinconywayo ze-PUFA ngelixa ukutya kwi ketogenic ziquka:

• Ioli e
• Iifleksi kunye neoli e-flaxseed
• IWalnuts
• Intlanzi entle kunye neoli yeentlanzi
• I-oil yeSesame
• iimbwe zechai
• Amafutha aseNut
• Ioli ye-avovoc

I-Occurring Trans Fats

Abantu abaninzi banokudideka ukuze babone amafutha atshintshe athi "amahle" amafutha. Nangona amaninzi amafutha athatyathwa njengobuthakathaka kakhulu kwaye enobungozi, uhlobo olulodwa lwamafutha e-trans, eyaziwa njenge-vaccenic acid, lunokufunyanwa ngokwemvelo kwiintlobo ezahlukeneyo zokutya, njengemveliso yezilwanyana ezondliwa ngotshani kunye namafutha omfuyo. Ezi fatshi ezenzeka ngokwemvelo zibonelela ngeenzuzo ezininzi zezempilo kwi-keto yokutya.

Izibonelelo zezempilo zeemveliso ezihamba ngokwemvelo kwi-keto yokutya ziquka:

• Ukunciphisa ingozi yesifo senhliziyo
• Ukunciphisa ingozi yesifo sikashukela kunye nokukhuluphala
• Ukukhuselwa okusemandleni okulwa nomngcipheko womhlaza

Iintlobo ezinconywayo zezifo ezihamba ngokwemveli ngexesha lokutya kwe ketogenic ziquka:

• Imveliso yezilwanyana ezidliwayo
• Amafutha omgubo afana nebhotela kunye ne yogurt

Xa ulandela ukutya kwe-ketogenic, okanye nayiphi na enye i-carb ephantsi yokutya, ukutya uhlobo olufanelekileyo lwamafutha kubalulekile, ngakumbi kuba ezi zenza malunga neepesenti ze-70 zekhalori yakho yemihla ngemihla. Uhlobo lwamafutha otyayo luhlelwa ngokwamaqela ahlukeneyo ngokuxhomekeke kwisixa esiphezulu esifunyenwe kumxube. I-Oli ye-Olive Olive eyongezelelweyo, umzekelo, imalunga nama-73 ekhulwini amafutha e-monounsaturated, ngoko ke, ithathwa njenge-monounsaturated fat. Ibhotolo imalunga neepesenti ezingama-65 zamafutha ahluthayo kwaye ke, ngamafutha ahluthayo. Kubalulekile ukwazi ukuba luhlobo luni lwamafutha olutyayo kwisidlo se-ketogenic ukuze wonwabele izibonelelo zempilo. UDkt Alex Jimenez DC, i-CCST Insight

Amafutha amabi kwiDetogenic Diet

Enye yeenzuzo ezinkulu zokutya kwe-ketogenic kukukwazi ukutya amaninzi amanqatha okutya okwanelisayo njengalawo akhankanywe ngaphambili. Nangona kunjalo, kufuneka sigubungele iintlobo zamafutha onokuthi unciphise okanye uwasuse kwisidlo sakho ukuze uthintele ukonakalisa impilo-ntle yakho. Kwi-keto diet, umgangatho wokutya okutyayo ubaluleke kakhulu ukufezekisa i-ketosis.

Amafutha angamaPolunsaturated and Fats Trans

Amafutha asetyenzisiweyo liqela lamafutha abantu abaninzi njengamafutha "amabi" kwaye inyaniso kukuba, anokuba yingozi kakhulu kwimpilo yakho yonke kunye nokuphila kakuhle. . Eso sizathu sokuba kubaluleke kakhulu ukukhetha iiPUFA ezingalungiswanga kwaye zingatshisi kakhulu okanye zilungiswe. Ukusetyenziswa kwe-PUFAs engafanelekanga kunokudala i-radicals yamahhala eyingozi apho i-transcuted fat fats ihlala iqulethe imbewu eguqulwe ngokwemfuza.

Ingozi yempilo yamafutha e-polyunsaturated engafumanekanga kunye namafutha atshintshe aquka:

• Ukwanda kwengozi yesifo senhliziyo
• Ukwanda komngcipheko womhlaza
• Ukunciphisa i-cholesterol ye-HDL kunye nokwandisa i-cholesterol ye-LDL
• I-pro-inflammatory
• Ngendawo emzimbeni wakho

Imizekelo yemafutshane engadliyo i-polyunsaturated kunye namafutha atshintshekileyo okukhusela aquka:

• Amafutha anesimo se-hydrodated kunye ne-hydrogenated atholakala kwiimveliso ezicutshungulwa njengama-cookies, abacuki, i-margarine, kunye nokutya okukhawulezayo.
• Ioyile yemifuno enokutshintshwa njenge-cottonseed, i-sunflower, i-safflower, i-soybean kunye neoli ye-canola

Ukuqukumbela, kubalulekile ukuqonda ukuba luhlobo luni lwamafutha olutyayo ngelixa ukwisidlo se ketogenic. Ekugqibeleni, umsebenzi wokutya kwe-ketogenic uya kuhlala uphucula impilo yakho, equka ukutya umlinganiselo ofanelekileyo wamafutha, iprotheni, kunye ne-carbohydrate kunye nokukhetha izixhobo zokutya ezikhuthaza impilo kunye nokuphila kakuhle. Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic kunye nemiba yempilo yomgogodla. Ukuxoxa ngalo mbandela, nceda uzive ukhululekile ukubuza uGqr. Jimenez okanye uqhagamshelane nathi apha915-850-0900 .

Ikhutshwe nguDkt. Alex Jimenez

Ingxoxo yesihloko esongezelelweyo: cBuhlungu obuBuhlungu

Umqolo obuhlunguSesinye sezona zinto zixhaphakileyo zokukhubazeka kunye neentsuku eziphosiweyo emsebenzini kwihlabathi liphela. Iimpawu ezibuhlungu zangasemva kwisizathu sesibini esiqhelekileyo sokutyelelwa kweofisi kagqirha, ngaphezulu kwenani losulelo oluphezulu lokuphefumla. Ngokumalunga neepesenti ezingama-80 zabemi baya kuba neentlungu zentlungu emva kanye ebomini babo. Umqolo sisakhiwo esintsonkothileyo esenziwe ngamathambo, amalungu, iigaments, kunye nezihlunu, phakathi kwezinye izicwili ezithambileyo. Ukwenzakala kunye / okanye iimeko ezixhonyiweyo, ezinje ngedisni, ekugqibeleni inokukhokelela kwiimpawu zentlungu emva. Ukulimala kwezemidlalo okanye ukulimala kwengozi yemoto kudla ngokuba yimbangela eqhelekileyo yeentlungu zangasemva, nangona kunjalo, ngamanye amaxesha ukunyakaza okulula kunokuba neziphumo ezibuhlungu. Ngethamsanqa, ukhetho olulolunye unyango, olufana nokunyamekela kwe-chiropractic, lunokunceda ukunciphisa intlungu emva kokusetyenziswa kohlengahlengiso lomqolo kunye nokunyanzeliswa kwezandla, ekugqibeleni kuphuculwe intlungu. �

I-EXTRA EXTRA | ISIHLOKO ESIBALULEKILEYO: Kunconywe i-El Paso, TX I-Chiropractor

***