Mafuta anokosha chikamu chekudya kwe ketogenic sezvo dzichiita ingangoita 70 muzana yemakoriori ako ekudya. Nekudaro, mhando yemafuta yaunodya pane ketogenic dhayeti yakakoshawo uye panogona kuve nekumwe kuvhiringidzika maererano nemafuta akanaka uye mafuta akashata. Chinyorwa chinotevera chinokurukura chaizvo kuti ndeapi mafuta aunofanira kusanganisira uye nemafuta api aunofanirwa kudzivirira paunenge uri paketo keto.
Mukati
Mafuta Akanaka paKetogenic Diet
Rudzi rwemafuta "akanaka" akabatanidzwa panguva iyo ketogenic diet yakakamurwa kuva mapoka mana: mafuta akazara, mafuta anonzi monounsaturated (MUFAs), mafuta anonzi polyunsaturated (PUFAs), uye zvinowanzoitika zvinotengesa mafuta. Zvose mafuta anogona kuiswa muboka rinopfuura rimwechete, zvisinei, tinovatsanangurira maererano nepamusoro-soro yemisanganiswa. Zvakakosha kuti ukwanise kuziva kuti ndechipi chemafuta ari kudya pa ketogenic. Pasi apa, isu ticharondedzera boka rimwe nerimwe remafuta akanaka kuitira kuti iwe ugone kuzviisa muzvokudya zvako.
Saturated Fats
Kwemakore mazhinji, mafuta akaguta aionekwa seanokuvadza hutano hwemwoyo uye isu takarairwa kusimudzira kushandisa kwavo zvakanyanya sezvinobvira. Zvisinei, zvidzidzo zvenguva pfupi yapfuura zvakaratidza kusawirirana kwakakura pakati pemafuta akazara uye nenjodzi yakawedzera yehutano hwemwoyo. Sezvineiwo, kusanganisira mafuta akazara ane hutano mukudya kwako anogona kuve nezvakanaka zvakawanda.
Mhando imwe yemafuta akazara akazara-kati-chain triglycerides (MCTs), iyo inogona kunyanya kuwanika mukokodhi mafuta, kana zvishoma muhutu uye nemafuta emuchindwe, uye inogona kudyiwa nyore nyore nemuviri womunhu. Pakati pe-chain triglycerides inopfuura muchiropa kuitira kushandiswa kushandiswa semhepo kana inopedzwa. MCTs inobatsira mukusimudzira kuora kwekusimudza nekuvandudza mitambo yevashandi.
Utano hunobatsira hwemafuta akazara pane keto kudya zvinogona kusanganisira:
- Kuvandudzika HDL uye LDL cholesterol mazinga
- Kugadziriswa kwepafupa
- Kukudziridza maitiro ehutano hwemusununguko
- Kutsigirwa mukusika kwemahomoni anokosha sa cortisol uye testosterone
- Kurera kweHLL (zvakanaka) cholesterol muropa kudzivirira kuvakaji yeLDL mumaseriyuta
- Yakagadziridzwa HDL kuLDL chikwata
Zvinokurudzirwa mafuta emafuta akazara panguva yekudya ketogenic dzinosanganisira:
- Butter
- Nyama tsvuku
- ruomba
- Lard
- Koconut oil
- Eggs
- Mafuta echigadziko
- Cocoa butter
Monounsaturated Fats
Kusiyana nemafuta akazara, monounsaturated mafuta, anonziwo monounsaturated fatty acids kana MUFAs, beenhave yakagamuchirwa seyakanaka sosi yemafuta kwemakore akati wandei. Tsvakurudzo dzakasiyana siyana dzakadzibatanidza kune akawanda marapiro ehutano anoenderana nekuvandudzwa kwemazinga e "akanaka" cholesterol uye nani insulin kudzvinyirira, pakati pezvimwe zvakanaka zvehutano, sekutsanangurwa pazasi
Utano hunobatsira hwe MUFAs pane keto kudya kunogona kusanganisira:
- Kuwedzera kweHDL cholesterol
- Kuderedza ropa rinodzvinyirira
- Kuderedza ngozi kune chirwere chemwoyo
- Yakaderedza dumbu mafuta
- Yakaderedza insulini kusagadzikana
Mitemo yakakurudzirwa ye MUFAs panguva yekutengesa ketogenic inosanganisira:
- Extra virgin olive olive
- Mazino nemafuta e-avocado
- Macadamia nut mafuta
- Goose mafuta
- Lard nebhekoni mafuta
Healthy Polyunsaturated Fats
Nyaya inonyanya kukosha yekuchengeta mupfungwa nezvekudya mafuta anonzi polyunsaturated, anonziwo polyunsaturated mafuta acids kana PUFAs, pamutambo we ketogenic ndeyokuti rudzi rwaunonyanya kudya hunonyanya kukosha. Kana inopisa, mamwe mafuta anonzi polyunsaturated anogona kubudisa zvinhu zvinogona kukonzera kuvhiringidza mumuviri womunhu, kuwedzera ngozi yehutano hwepfungwa uye kunyange kenza.
PUFAs zhinji inofanira kupedzisira inotonhora uye haifaniri kushandiswa pakubika. PUFAs inogona kuwanikwa zvose mumafuta anogadzirwa zvikuru uye mune zvinyorwa zvakanaka kwazvo. Mhando dzakanaka dzinogona kuwedzerwa kupa hutano huzhinji huripo pakudya kwe ketogenic, kunyanya nokuti dzakawanda dzazvo dzinosanganisira omega 3s uye omega 6s, zvose zviri zviviri zvinodiwa zvinovaka muviri mukudya kwakanaka uye kwakakwana.
Utano hunobatsira hwePUFAs pane keto kudya kunogona kusanganisira:
- Yakaderedzwa njodzi yehosha yemoyo
- Yakaderedzwa njodzi yekurohwa
- Kuderedza njodzi yezvirwere zvekudzivirira uye zvimwe zvirwere zvinopisa
- Kuvandudza zviratidzo zvekuora mwoyo
- Kuvandudza zviratidzo zveDHD
Zvinokurudzirwa mhando dzePUFAs apo paine chirongwa che ketogenic chinosanganisira:
- Extra virgin olive olive
- Mafuta nemafuta efikisi
- Walnuts
- Fatty hove uye hove mafuta
- Sesame mafuta
- Chia mbeu
- Nati mafuta
- Avocado mafuta
Zvinowanzoitika-Zvichiitika Kutengesa Fati
Vanhu vazhinji vangave vakavhiringidzika kuona mafuta anotengesa akaiswa se "zvakanaka" mafuta. Kunyange zvazvo yakawanda yemafuta inofanirwa kuonekwa seisina kunaka uye inokuvadza, rumwe rutivi rwemafuta anozivikanwa, anozivikanwa seva vaccenic acid, rinogona kuwanikwa nenzira dzakasiyana-siyana mumarudzi akasiyana-siyana ezvokudya, zvakadai sezvokudya zvakadyiwa zvezvipfuwo uye mafuta ehuchi. Izvi zvinowanzoitika-zvinokonzerwa nemafuta zvinopawo hutano hunoverengeka hwehutano pane keto kudya.
Utano hunobatsira hwemazuva ano-kutengesa mafuta kunokonzera kudya kunosanganisira:
- Yakaderedzwa njodzi yehosha yemoyo
- Yakaderedzwa njodzi yehuga yehuga uye kuneta
- Kudzivirirwa kunogona kupikisana nekenza ngozi
Zvinokurudzirwa maitiro ezvisikwa-zvinowanzoitika mafuta kana paine ketogenic kudya zvinosanganisira:
- Gorosi-zvakakodzwa mhuka dzemiti
- Mafuta ane mafuta akaita searti uye yogurt
Paunenge uchitevera chikafu che ketogenic, kana chero imwe yakaderera carb chikafu, kudya iyo chaiyo mhando yemafuta kwakakosha, kunyanya sezvo izvi zvinoumba ingangoita 70 muzana yekudya kwako kwezuva nezuva kwekoriori. Rudzi rwemafuta aunodya runosarudzwa mumapoka akasiyana siyana zvichienderana nehukuru hwakawanda hunowanikwa mumusanganiswa. Yakawedzera Mhandara Olive Oiri, semuenzaniso, ingangoita 73 muzana monounsaturated mafuta, nekudaro, inoonekwa seye monounsaturated mafuta. Butter ingangoita makumi matanhatu nematatu muzana mafuta akazara uye nekudaro, mafuta akazara. '' Zvakakosha kuti ukwanise kuziva kuti ndeupi mafuta wauri kudya pane ketogenic dhayeti kuti unakirwe nehutano hwayo. Dr. Alex Jimenez DC, CCST Insight
Mafuta akaipa paKetogenic Diet
Imwe yemabhenefiti akakura ezve ketogenic dhayeti kugona kudya yakawanda inogutsa mafuta ekudya senge iwo ataurwa kare. Nekudaro, isu tinofanirwa zvakare kuvhara mhando dzemafuta dzaunofanira kudzora kana kubvisa kubva kuchikafu chako kuitira kudzivirira kukuvadza hupenyu hwako. Pa keto dhayeti, mhando yechikafu chaunodya chakanyanya kukosha kuti uwane ketosis.
Mafuta asina kuchena ePolunsaturated uye Akashandurwa Mafuta
Yakagadziriswa mafuta ekutsika iboka remafuta iro vanhu vazhinji semafuta "akaipa" uye chokwadi chiri, anogona kunyatso kukuvadza kune hutano hwako hwese uye hutano. . Ndicho chikonzero nei zvichikosha kusarudza PUFAs zvisina kugadziriswa uye zvisina kupisa kana kuchinjika. Iko kushandiswa kweasina hutano maPUFA kunogona kuumba zvinokuvadza zvemahara radicals uko kwakagadziriswa trans mafuta anowanzo kuve nemavara anogadziriswa.
Njodzi dzehutano hwemafuta asina kuchena emafuta ehurumende uye mafuta anotengeswa anosanganisira:
- Kuwedzerwa njodzi yechirwere chemwoyo
- Kuwedzerwa njodzi yekenza
- Yakaderedza HDL cholesterol uye yakawedzera LDL cholesterol
- Pro-inflammatory
- Zvakaipa zvehutano hwemukati wako
Mienzaniso yemafuta asingaverengeki emidziyo yakasvibiswa uye mafuta anotengesa kushandiswa anosanganisira:
- Mafuta anokonzerwa nemafuta uye anokwana hydrogenated anowanikwa mumiti yakagadzirwa yakadai sekiki, crackers, margarine, uye zvokudya zvinokurumidza
- Yakagadzirwa nemafuta emafuta akafanana nekotenderedzwa, sunflower, safflower, soybean, uye macanola mafuta
Mukupedzisa, zvakakosha kuti uzive kuti ndeapi mafuta auri kudya uchiri paketogenic kudya. Mukupedzisira, basa reketogenic dhayeti ichagara iri yekuvandudza hutano hwako, izvo zvinosanganisira kudya chiyero chakakwana chemafuta, mapuroteni, uye kabohydrate chiyero pamwe nekutora chikafu chikafu chinosimudzira hutano uye hutano. Chiyero cheruzivo rwedu chinogumira kuchiropractic uye musana nyaya dzehutano. Kuti ukurukure nyaya yacho, ndapota inzwa wakasununguka kubvunza Dr. Jimenez kana kutibata nesu pa us915-850-0900 .
Yakarongedzwa naDkt Alex Jimenez
Yokuwedzera Nhaurirano Kukurukurirana: cAcute Back Pain
Kutambudzika shureIchi ndicho chimwe chezvikonzero zvakanyanya zvehurema uye nemazuva akarasika pabasa pasirese. Kutambudzika kwekuseri kunopa kune chechipiri chikonzero chakajairika chekushanyirwa kwehofisi yechiremba, kuwanda chete nehutachiona hwepamusoro-hwekufema. Vanenge makumi masere muzana muzana yevagari vachasangana nemarwadzo ekudzokera shure kamwechete muhupenyu hwavo Iyo musana chivakwa chakaomarara chakaumbwa nemapfupa, majoini, mitsipa, uye mhasuru, pakati pezvimwe zvinyoro. Kukuvara uye / kana mamiriro akawedzeredzwa, sengeherniated discs, inogona kupedzisira yaunza zviratidzo zvekurwadziwa kumashure. Kukuvara kwemitambo kana kukuvara kwetsaona yemotokari kazhinji ndizvo zvinowanzo kukonzera chikonzero chekurwadziwa kumashure, zvisinei, dzimwe nguva kufamba kwakareruka kunogona kuve nemhedzisiro inorwadza. Neraki, dzimwe nzira dzekurapa, senge chiropractic kuchengetedza, dzinogona kubatsira kudzikamisa marwadzo ekumusana kuburikidza nekushandiswa kwespinal kugadziridzwa uye manyorerwo ekugadzirisa, pakupedzisira kugadzirisa marwadzo ekurwadziwa.
EXTRA EXTRA | NHAURWA INOKOSHA: Yakakurudzirwa El Paso, TX Chiropractor
***
Professional Makuriro Ekudzidzira *
Ruzivo rwuri pano pa "Ndezvipi Mafuta Kudya Pa Ketogenic Diet"Hazvina kuitirwa kutsiva hukama hwemunhu nemunhu ane ruzivo nezvehutano kana chiremba ane rezinesi uye haisi zano rekurapa. Tinokukurudzira kuti uite sarudzo dzehutano maererano netsvakiridzo yako uye kudyidzana nenyanzvi yezvehutano inokwanisa.
Ruzivo rweBlog & Hurukuro dzeKukura
Nzvimbo yedu yeruzivo inogumira kuChiropractic, musculoskeletal, mishonga yemuviri, hutano, inopa etiological viscerosomatic kusagadzikana mukati mezviratidzo zvekiriniki, yakabatana somatovisceral reflex Clinical dynamics, subluxation complexes, nyaya dzehutano dzakaoma, uye / kana zvinyorwa zvemishonga zvinoshanda, misoro, uye nhaurirano.
Isu tinopa uye tinopa kubatirana kwekiriniki nenyanzvi dzakasiyana-siyana. Imwe neimwe nyanzvi inotongwa nehunyanzvi hwavo chiyero chekudzidzira uye kutonga kwavo kwerezinesi. Isu tinoshandisa inoshanda yehutano & hutano mapuroteni kurapa uye kutsigira kuchengetedza kwekukuvadzwa kana kusagadzikana kwemusculoskeletal system.
Mavhidhiyo edu, zvakatumirwa, misoro, zvidzidzo, uye ruzivo rwunobata nyaya dzekiriniki, nyaya, uye misoro ine chekuita uye zvakananga kana zvisina kunanga kutsigira kwedu kwekiriniki yekudzidzira.
Hofisi yedu yakaedza zvine mutsindo kupa zvinyorwa zvinotsigira uye yaona tsvakiridzo yakakodzera kana zvidzidzo zvinotsigira zvatakatumira. Isu tinopa makopi ekutsigira ekutsvagisa zvidzidzo zvinowanikwa kumatare edzimhosva uye kuruzhinji pachikumbiro.
Isu tinonzwisisa kuti tinofukidza zvinhu zvinoda imwe tsananguro yekuti ingabatsire sei mune imwe chirongwa chekutarisira kana yekurapa protocol; Naizvozvo, kuti uenderere mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza Dr. Alex Jimenez, DC, kana taura nesu isu 915-850-0900.
Tiri pano kuzokubatsira iwe nemhuri yako.
zvikomborero
Dr. Alex Jimenez DC, Msacp, RN*, CCST, IFMCP*, CIFM*, atn*
email: qeqeshi@elpasofunctionalmedicine.com
Akapihwa rezenisi saChiremba weChiropractic (DC) mu Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182
Akapihwa Rezenisi seMukoti Akanyoreswa (RN*) in Florida
Florida License RN License # RN9617241 (Kudzora Nha. 3558029)
Compact Status: Multi-State License: Wakatenderwa Kudzidzira mukati 40 States*
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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