Da yawa daga cikinmu sun so su rage kiba, kuma suna da, a cikin tsari, rage cin abinci mai kitse, suna tunanin cewa waɗannan su ne manyan masu laifi? Abincin ketogenic ya kasance mai canza wasa har zuwa busting wannan labari. A samansa, wannan abinci mai yawan kitse, mai ƙarancin kuzari ba al'ada ba ne, amma idan aka yi la'akari da ayyukan cikinsa da fa'idarsa za a ga dalilin da ya sa yana da amfani ga maza da mata da yawa. Menene kimiyya a bayan abincin ketogenic?
Ba kwa buƙatar kirga adadin kuzari akan abincin keto (ko da yake wasu mutane har yanzu suna yi!). Sauti yayi kyau ya zama gaskiya? Domin haka ne. Da farko bari mu fahimci tsarin ketosis, daga abin da abinci na ketogenic ya samo sunansa. Ketosis shine tsarin halitta na jiki, wanda aka fara a duk lokacin da abinci ya ragu. Lokacin da wannan ya faru, kitsen hanta ya rushe kuma ana samar da ketones. Wannan yanayin rayuwa yawanci ana samunsa lokacin da jiki ya cinye ƙananan ƙwayoyin carbohydrates, da ƙari mai yawa. A maimakon haka za ta fara ƙone ketones don ingantaccen metabolism da lafiyar hankali da ta jiki. Sabanin haka, lokacin da jiki ke cin abinci mai yawan carbohydrate, yana samar da glucose da insulin. Don haka rage cin abinci na keto, kasancewar ƙarancin carbohydrate, yana hana hakan faruwa.
Menene daidaitattun ma'auni na macronutrients na abincin keto?
Don farawa tare da abincin keto, kuna buƙatar tabbatar da cewa kuna cinye macronutrients a cikin ma'auni masu dacewa. Mafi yawan bincike da ƙarshe na kimiyya shine kashi 70 cikin 100 na abincin ku yana buƙatar kasancewa daga mai mai lafiya, kashi 20 daga furotin, kuma kashi 10 kawai daga carbohydrates. Duk da yake da kyau, kowane abincin ku ya kamata ya sami wannan rabo, ba koyaushe yana yiwuwa ba lokacin tafiya don tabbatar da hakan. Don haka gwada da daidaita ma'auni yayin rana, ko ma kawai nufin cimma burin tare da kowane abinci kusan. Babban abin da za ku yi shi ne kiyaye abincin ku na carbohydrate har zuwa gram 50 a rana. Yawancin mutane yakamata su sami ƙananan abinci sau 3-4 a rana, tare da wasu abubuwan ciye-ciye da aka yarda da keto a tsakani. Har ila yau, abincin ku na mai da adadin kuzari ya kamata ya yi a kan yadda kuke aiki, kuma don wannan, yana da kyau a nemi taimakon ƙwararru da tsarin abinci. Julie Stefanski, wata ƙwararriyar abinci ce a York, PA, ta ce: 'Kada ku yi ƙoƙarin yin reshen abincin keto.' Saita ranar farawa kuma ku shirya ta hanyar sake tsara kayan abinci, tsara tsarin abinci da zaɓin abun ciye-ciye, da siyan abinci masu dacewa da abubuwan abinci. Babban dalilin da yasa mutane ke da wuyar tsayawa tare da keto shine cewa mutane ba su da isassun abinci mai ban sha'awa don juyowa, kuma masu kiba masu yawa sun sami nasara akan kyakkyawar niyya. Idan ba ku sayi abinci a kantin kayan miya ba wanda ya dace da jagororin, ba za a sami zaɓi mai sauƙi a cikin firji ba lokacin da kuke buƙatar gaske.'
Menene amfanin abincin keto?
Rage nauyi: Rage nauyi shine burin farko na abincin keto. Saboda yana da ƙananan ƙwayoyin carbohydrates, yana amfani da kitsen maimakon a matsayin tushen makamashi, wanda ke nufin yana ƙone kitsen mai kyau a jikinka kuma yana ba ku abinci mai gina jiki. Har ila yau, wannan yana nufin ya zama furotin mai yawa, don haka ba za ku ji yunwa da sauƙi ba.
Kulawar fata: Tunda ingantaccen carbohydrates kamar maida da sukari basa cikin abinci, kuna yanke ɗaya daga cikin manyan abubuwan da ke haifar da kuraje da bushewar fata.
Matakan Cholesterol: Abincin keto yana inganta lafiyar zuciya sosai, ta hanyar cinye lafiyayyen mai mai wadatar HDL ko matakan cholesterol masu kyau kamar avocados da cuku, da kawar da duk abubuwan da ke da LDL ko cholesterol mara kyau. Wannan kuma yana haifar da ingantaccen lafiyar zuciya. Har ila yau, abincin yana rage matakan haemoglobin A1c, auna matakan sukarin jinin mutum.
Yana hana kansa: Bin abincin keto akai-akai yana haifar da ƙarancin damar ciwon daji, tunda yana haifar da ƙarin damuwa. Hakanan shine mafi kyawu kuma mafi kyawun abinci ga mutanen da ke fuskantar chemotherapy ko radiation, ba da damar ƙarin abinci mai gina jiki da saurin iskar oxygen da ƙwayoyin cutar kansa.
Yana rage haɗarin PCOS da sauran matsalolin ovarian: Abincin ƙarancin carbohydrate yana da amfani wajen kiyaye ma'aunin hormonal, wanda kuma ke da alhakin lafiyar haihuwa. Rage nauyi, ingantattun matakan insulin da rage haɗarin cysts wasu fa'idodin abincin keto ne.
Ƙananan damar kamuwa da cuta: Mutanen da ke da saurin kamuwa da cutar farfadiya za su iya manne wa abincin keto don rage ƙarfi da yawan kamawa, musamman yara. Kimanin kashi 50 cikin 100 na yara kan abincin ketogenic sun rage kama su da rabi. Kimanin kashi 10 zuwa 15 cikin 100 na yara ba sa fuskantar kame bayan sun ɗauki abincin.
Yana taimakawa aikin kwakwalwa: Abincin keto yana da fa'idodin jijiyoyi da yawa. Yana taimakawa lafiyar hankali, yana rage haɗarin Parkinson's Alzheimer's har ma da damuwa da rashin barci a wasu lokuta.
Menene mafi kyawun abinci don cin abinci na keto?
Abincin mai mai: Banda fatun trans, kuna buƙatar amfani da duk sauran kitse a cikin abincin keto, musamman madaidaicin kitse da mara nauyi.
Cikakkun kitse: Waɗannan sun haɗa da man kwakwa, naman ciyawa da naman kaji, man ciyawar ciyawa da gyada da kiwo.
Fatsan da ba su da yawa: Avocado, man almond, man zaitun, flaxseeds, mackerel, salmon, kabewa da walnuts suna da wadataccen kitse maras nauyi.
Protein: Tushen sunadaran da suka dace da abincin keto suna yin cuɗanya da takwarorinsu na abinci masu kitse. Kwayoyi, tsaba, qwai, kifin kifi (shrimps, prawns, crabs, mussels, oysters, clams, squids), kaji da aka ci da ciyawa da cuku wasu tushen furotin da ya kamata ka zaɓa.
Kayan lambu: Koren shine kalmar buzz ɗin har zuwa ga kayan lambu. A samu kayan marmari da yawa, bishiyar asparagus, broccoli, Brussels sprouts, koren wake, okra, alayyahu, kowane irin latas da arugula. Sauran kayan lambu da za a tono a ciki su ne turnips, squashes, tumatir, chestnuts, albasa da brinjal.
Berries: Blackberries suna da kyau musamman yayin cin abinci na keto saboda yawan fiber da matakan antioxidant. Blueberries, strawberries da raspberries kuma za a iya cinyewa a cikin ƙananan yawa.
Menene ya kamata ku guje wa kan abincin keto?
Hatsi mai ladabi: Taliya, pizzas, burodi, rotis da shinkafa duk ba sa cikin abincin keto, kuma saboda an fi mai da hankali kan carbohydrates fiye da kowane nau'in abinci mai gina jiki.
Kayan lambu masu tauri: Ya kamata a guji dankali, dawa da sauran kayan lambu masu sitaci yayin da ake cin abinci na keto, saboda waɗannan suna ɗauke da babban adadin carbohydrates.
'Ya'yan itãcen marmari: Yayin da aka keɓe berries, sauran 'ya'yan itatuwa ba sa cikin abincin keto. Suna da babban sukari da abun ciki na carbohydrate. Kuma tabbas, babu ruwan 'ya'yan itace.
Abubuwan zaƙi na wucin gadi da abinci da aka sarrafa: Ba wai kawai ba-a'a a cikin abincin keto ba ne, babban babu-a'a ga kowane abinci! Wannan kuma ya haɗa da abubuwan sha masu iska. Don haka kawai ku nisanci.
Menene yuwuwar haɗarin abincin keto?
Kamar kowane nau'in abinci, aikace-aikace na dogon lokaci na abincin ketogenic na iya haifar da illa daban-daban da matsalolin lafiya. Yana iya ƙara yawan acidity na jini, haifar da al'amurran tsoka, samuwar dutsen koda, ƙarancin jini a cikin marasa lafiya waɗanda ke da wuyar gaske, maƙarƙashiya da sauransu. Idan kuna da ciwon sukari, hypoglycemia ko matsalolin zuciya, kuyi hankali musamman. Mata masu juna biyu suma su nisanta kansu daga wannan abincin. Hakanan, lafiyar ƙashin ku na iya shafar idan ba ku da isasshen calcium, don haka ku ci gaba da bincika wannan. A wasu lokuta, ana iya ganin waɗannan illolin tun da farko sannan kuma su ɓace yayin da jikinka ya saba da cin abinci. Wannan shi ake kira da ‘keto flu’ kuma yana haifar da tashin hankali da gajiya kuma, saboda cirewar carbohydrates kwatsam. Don ganin kanka ta wannan lokaci, ƙara da electrolytes kamar ruwan kwakwa. A wasu lokuta, suna iya bayyana a hankali. Ko ta yaya, kiyaye kowane canji a yadda kuke ji ko jikin ku, kuma koyaushe tuntuɓi likitan ku da masanin abinci mai gina jiki kafin gwadawa ko ci gaba da cin abinci na keto.
Shin masu cin ganyayyaki za su iya zaɓar abincin keto?
Amsar ita ce eh. Kuna buƙatar yin wani aiki mai mahimmanci wajen tara kayan abinci masu dacewa, amma har yanzu kuna iya yin hakan. Idan za ku iya cin ƙwai, mai girma. Idan ba za ku iya ba, zaɓi nau'in kiwo mai ƙiba, wanda aka samo asali daga shanun gida masu cin ciyawa. Ƙayyade yawan abincin ku zuwa 35 g kowace rana, kuma a maimakon haka ku je don tofu, ganyayen ganye, kayan lambu marasa sitaci, mai (kwakwa, almond, zaitun) kwayoyi (cashews, almonds, walnuts, pistachios), tsaba (flaxseeds, kabewa tsaba, tsaba sunflower), avocados, berries da lokacin farin ciki, yoghurt na Girkanci. Ka guji hatsi, 'ya'yan itace da tushen sukari. Iyakance cin lentil ɗin ku - i, har ma da peas! Kuna iya ƙara girgiza furotin na halitta zuwa tsarin abincin ku a duk lokacin da zai yiwu. Idan ana so a je gaba dayan alade sai a juya vegan, madarar kwakwa da kirim, madarar almond da man almond, man shanu da sauransu za a iya amfani da su.
Za a iya amfani da abincin keto don abincin Indiya?
Duk da yake abincin Indiya yana da girma akan carbohydrates, akwai kyawawan zaɓuɓɓuka idan kuna son gwada abincin keto yayin kasancewa da gaskiya ga tushen tushen ku. Mutton da kebabs na kaza, soyayyen kayan lambu a cikin man zaitun tare da kayan yaji na Indiya, nama da kayan lambu, miya da rasams har ma da baingan ka bharta mai sauƙi duk keto-friendly. Makullin shine a yanke sosai akan rotis, shinkafa ko kowane irin hatsi wani bangare ne na abincin Indiya da kuka saba, kuma a maimakon haka ku mai da hankali kan kayan abinci da kayan abinci.
Girke-girke
Yaya ake shirya abincin ketogenic? Anan akwai sauƙin ginshiƙi na yau da kullun don fara ku.
7am: sha
Alayyahu-almond-butter smoothie
Sinadaran:
1 tbsp man shanu
Kofuna 2 yankakken yankakken ganyen alayyahu
1 kofin madarar almond
& frac12; kofin 'ya'yan itacen da kuka zaba (ayaba ko abarba yana aiki da kyau)
1 tsp flaxseeds
1 tsp yankakken almonds
Hanya:
- Ki hada man shanu, alayyahu, madarar almond, ’ya’yan itace da flaxseeds a cikin blender, sai a gauraya a hankali a kan saurin gudu na wasu mintuna har sai an hada dukkan sinadaran.
- Zuba cikin gilashi kuma a yi ado da yankakken almond.
- Sha nan da nan.
9 na safe: karin kumallo
Qwai-naman alade-avocado platter
Sinadaran:
2 qwai
1 avocado
'yan mint ganye
4-5 soyayyen naman alade tube
Hanya:
- Cire naman avocado, sannan a gauraya da ganyen mint kadan har sai an samu cakuda mai santsi.
- A soya ƙwai a gefe sama, ɗaya bayan ɗaya.
- A daka cakuda avocado a kan farantin abinci, sannan a biye da soyayyen ƙwai, sannan a yayyafa naman alade.
- Ku ci yayin da karin kumallo ya yi zafi.
12 na rana: Abincin rana
Gasa broccoli da cuku
Sinadaran:
2 kofuna waɗanda sabo broccoli
1 tbsp man shanu
& frac12; kofin gari
& frac12; albasa, yankakken
& frac12; kofin madara
1 kofin Swiss cuku, shredded
1 kwai
Gishiri da barkono, dandana
Hanya:
- Preheat tanda zuwa 165 ° C.
- Yi tururi da dafa broccoli har sai da taushi amma m.
- A cikin kasko, narke man shanu, ƙara gari da motsawa. Sai ki zuba albasa ki juya kadan.
- Ƙara madara da ɗan bita kuma a ci gaba da motsawa na ɗan lokaci.
- Da zarar wannan ya tafasa, sai a bar shi ya dahu na minti daya sannan a cire daga zafi.
- Ki doke kwai, sannan ki jujjuya cikin cakudewar kaskon. Ƙara cuku mai shredded, gishiri da barkono, da kuma motsawa sosai.
- A ƙarshe sanya broccoli a ciki, kuma a canza shi zuwa gasa.
- Gasa na rabin sa'a a cikin tanda da aka rigaya.
4pm: Lokacin cin abinci
kofi mai hana harsashi
Sinadaran:
2 tbsp wake kofi mai hana harsashi
1-2 tsp kwakwalwa octane ko man kwakwa
1-2 tbsp man shanu mai ciyawar ciyawa ko ghee
Hanya:
-Shan kofi ta hanyar amfani da ruwa kofi 1 tare da kofi na kofi.
- Ƙara mai.
- Sannan a zuba man ciyawar da aka yi da ciyawar ko kuma gasa. (Tabbatar cewa wannan ba gishiri bane)
- Ki hada shi a cikin blender har sai yayi kama da latte mai kumfa.
- Sha bututu mai zafi.
6pm: abun ciye-ciye
Salmon patty
Sinadaran:
400 g salmon
1 kwai
& frac14; yankakken albasa
2 tbsp busassun gurasa crumbs
1 tbsp man zaitun
Hanya:
- fasa kwai a cikin kwano sai a doke shi.
- Yanke salmon cikin guda 4-5.
- A haxa kowane yanki na kifi da kwai kaɗan, gurasar burodi da albasa har sai an yi amfani da su daidai.
- A cikin kwanon rufi, sai a tafasa man zaitun, sannan a fara fara fara yi a gefe guda, sannan dayan.
- Idan kin gama sai ki sauke mai ki ci.
8pm: dinner
Salatin kaza da aka yanka
Sinadaran:
& frac12; nono kaza mara kashi
Ganyen latas, dan hannu
10-12 koren zaitun
50 g feta cuku
3 tumatir
1 tbsp man zaitun
1 tbsp man shanu
Gishiri da barkono dandana
Hanya:
- Yanka kajin, kuma a yayyafa cubes da gishiri da barkono. Hakanan zaka iya ƙara kowane kayan yaji da kuke so.
- A samu man shanu guda 1 a cikin kasko, sannan a zuba nonon kazar a ciki. Cook na ƴan mintuna har sai kajin ya yi laushi kuma ya ɗan yi launin ruwan kasa. Cire shi daga iskar gas, canza shi zuwa kwano kuma bar shi yayi sanyi.
- Ki zuba man zaitun tare da sauran kayan abinci, sannan a kwaba sosai.
- Da zarar kajin kajin ya huce, sai a gauraya shi a hankali a ciki.
Hotuna: Shutterstock
