Isazi Khuluma: Ukufaneleka Kokudla Kwe-Ketogenic Ne-Indian Culinary Palate

Expert Speak Relevance Ketogenic Diet With Indian Culinary Palate




ketogenic
Phakathi kwenqwaba yemithi yokudla namamojula wokudla ajikeleza emibuthanweni yokuqina, isihloko esisodwa esikhula ngokuya sithandwa yi-'Keto Diet '. Ngenxa yemiphumela yayo esheshayo, yamukelwa ngabathandi bempilo yamaNdiya kanye nabaqaphi besisindo abazimisele ngokuchitha amakhilogremu ambalwa. Noma kunjalo, umbono uhlukene phakathi uma kukhulunywa ngokusebenza kwawo ngempumelelo njengoba kunezinto eziningi ezikhathazayo zokuthi ukudla kwe-keto kusebenza kanjani futhi kungani. Yize kungahle kube nzima ukuvumelanisa ukudla kwe-keto esikhundleni se-palate yokudla yendabuko ecebile ngokwe-carbohydrate, isengakhipha imiphumela efiselekayo uma yenziwa ngokuzimisela.

UParaj Primlani, umsunguli weParaFit, kudiliza ukuthi sisho ukuthini ngempela ngokudla okune-ketogenic nokuthi kuyahambisana yini nokudla kwaseNdiya okuthwele isitashi.

Kuyini Ukudla Keto?

Kuyini Ukudla Keto Isithombe: Shutterstock

Ukudla okune-Ketogenic kungukudla okunamafutha amaningi, amaprotheni amaningi kanye nama-carbs aphansi okwethulwe ekuqaleni kwezokwelapha ukwelapha izigameko eziyindida zesifo sokuwa ezinganeni. Ukudla kuphoqa umzimba ukuthi uhlanganise amafutha esikhundleni se-carbohydrate ukukhiqiza amandla. Kuwusizo kubantu abafuna ukunciphisa isisindo esingeziwe noma ukuthuthukisa izinga lomzimba lomzimba. Ngokunciphisa ukusetshenziswa kwe-carbohydrate, umuntu uphoqeleka ukuthi adle ama-20-30% wemfuneko yekhalori yansuku zonke ngamaprotheni, cishe ama-60-70% avela emafutheni kanye no-5% kuphela emafutheni.

Ekuboneni kokuqala, ukwenza ukudla kwe-keto okuhambisana nendawo yokudla ecebile yase-India kungaba yinselelo ngandlela thile. Ukudla kwamaNdiya empeleni kuboshwe ngenani eliphakeme lezinto eziyisitashi ezifana nelayisi nofulawa. Ngakho-ke, ukuhambisana keto kokudla kwamaNdiya kungadinga ukulungiswa okukhethekile kokudla nokusebenza kanzima engxenyeni yodokotela.

Ukudla okune-keto kudinga ukuthi udle inani eliphansi kakhulu lama-carbs namanani amaminithi wemithombo yamafutha egxilile. Lokhu kuphoqa umzimba ukuthi ube sesimeni se-ketosis esivumela ukwakheka kwama-ketone. Lapho umzimba ufaka inani eliphakeme lama-carbs, uvame ukukhiqiza inani eliphakeme le-glucose ne-insulin. Njengoba usetshenziselwa ukuthembela kuma-carbs njengomthombo wawo oyinhloko wamandla, umzimba ukhomba ama-carbs njengomthombo wawo oyinhloko wamandla.

Isebenza kanjani?
Uhlobo lokudla lwe-ketogenic luphoqa umzimba ukuthi uvimbe ama-carbs futhi usebenzise amafutha njengomthombo oyinhloko wamandla. Njengoba izindlela zokupheka zaseNdiya zigcwele imithombo eminingi enamafutha, kungenzeka ukukuxuba nokudla kwe-keto. Vele uqiniseke ukuthi ususa ama-carbs wakho amakhulu epuleti ngamafutha agcwele njenge-ghee namafutha kakhukhunathi, kanye namaprotheni abalulekile. Zizwe ukhululekile ukudla amaprotheni enyama anciphile, amafutha kanye no-oyela, umkhiqizo wobisi, amantongomane, imbewu, njll. Ungadla futhi izithelo nemifino ephansi efana ne-broccoli, isipinashi, isithombo, ama-cherries, ama-strawberry, ama-cranberries njll. Hlala kude ne-carbs nezinhlamvu, ushukela, uwoyela ocwengekile, utshwala, ubhontshisi, nemidumba.

Ukudla kwe-keto kulayishwe izinhlobonhlobo zezinzuzo ezinhle:
Isebenza kanjani
Isithombe: Shutterstock

• Kuyasiza ngokwemvelo ukwehlisa isisindo ngokumisa umzimba usesimweni se-ketosis. Uzokwehlisa isisindo ngokwemvelo, njengoba umzimba wakho uphikelela ekwakheni amanoni ngophethiloli.

• Lokhu kudla kuyasiza ekwandiseni izinga lokuhlushwa kwengqondo njengoba kuthuthukisa yona kanye indlela umzimba owenza ngayo amandla. Lokhu kuvumela umzimba ukuthi uzizwe ukhululekile futhi ugxile kakhulu.

• Ukudla kwe-Keto kuthiwa futhi kukhulisa i-high-density lipoprotein (HDL) - eyaziwa nangokuthi amazinga amahle e-cholesterol emzimbeni ngokukhuthaza ukusetshenziswa kwama-carbs aphansi namafutha agcwele.

• I-ketosis futhi isusa imihelo yendlala engadingekile futhi ephoqelelwe ngokunciphisa ukukhiqizwa kwe-ghrelin, i-hormone evuselela indlala. Lokhu kubeka umzimba ekudleni kancane ngokunciphisa isifiso sokudla jikelele. Njengoba kuqinisekiswe yiNational Center for Biotechnology Information, ukutholakala kwe-keto kutholakale kuyindlela esebenzayo yokugcwalisa ukuncipha.

Ngenkathi ukudla okuvamile kwamaNdiya kuminyene nesitashi noshukela, ukudla okunama-carb keto amancane akwenza ukwazi ukuthola amandla amakhulu ngokunciphisa ushukela wegazi nokuvumelanisa amazinga e-insulin emzimbeni. Lokhu kwenza ukudla okune-keto kufaneleke kakhulu kubantu abaphethwe yisifo sikashukela sohlobo-2.

Ngenkathi i-keto diet ithembisa imiphumela esebenzayo esikhathini esifushane, kubalulekile ukuthi wazi inqubo yayo yokudla ebalulekile. Ukudla okune-keto kudume ngokungaguquguquki kancane futhi kudinga ukunamathela okuphelele. Kuyadingeka ukuthi ugweme ukusebenzisa ngisho igramu eyodwa yotshwala noma i-carb ngesikhathi se-ketosis njengoba kungahle kube nomlilo ophelele. Qiniseka ukuthi ukhetha uhlobo lokudla olufanele kahle impilo yakho kanye nephrofayili yakho yokunambitha. Kubalulekile futhi ukuthi uthinte isazi sokudla ngaphambi kokuqalisa noma ikuphi ukudla.

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