Muva nje, ukudla kwe-keto (okunamafutha aphezulu ama-carbohydrate aphansi, i-LCHF) sekuthandwa kakhulu. Ngubani ongakhulumi ngaye, kepha-ke, kunezitatimende ezimbalwa ezinempilo nezisicefe ku-Intanethi. Muva nje ngithole i-akhawunti ye- @ cilantro.ru ku-Instagram engifuna ukuyifunda: kumnandi, kuhlakaniphile, kucace futhi kuyasebenza! Umbhali we-akhawunti nohlobo lwe-inthanethi lweCilantro, u-Olena Islamkina, intatheli nomqeqeshi we-keto, ngamcela ukuthi akhulume nge-keto. Uma unemibuzo, bhala emazwaneni. Imininingwane engaphezulu kwiwebhusayithi cilantro.ru naku-akhawunti ka-Olena's Instagram @ cilantro.ru.
- Ufike kanjani kulokhu kudla? Ngabe bekukhona izinkinga zempilo, izinkinga zesisindo, noma ukuzama nje? Uzizwe ngokushesha okungakanani ukuthi "kuyasebenza"?
- Ngengozi. Kube nezinkinga ngokujwayelekile - ukusebenza nempilo yomuntu siqu bekungathandisi, bengifuna ukushintsha okuthile, nginqume ukuqala ngokwami. Ngashintshela ekudleni okufanele - amaprotheni nemifino, ushukela ongabaliwe, amakhekhe, i-pasta, irayisi. Kodwa ngikuthanda kakhulu ukudla okumnandi, ngakho angihlalanga isikhathi eside ekudleni okunjalo - ngaqala ukukhuluphala ngendlela engaqondakali. Kungazelelwe kwaba namandla engeziwe, ubuchopho bami “bakhanya”, isimo sami sengqondo saba ngcono, isisindo sasincibilika phambi kwamehlo ami. Ngabe sengizithela ngephutha ulwazi mayelana ne-keto / LCHF futhi isithombe sakhiwa. Kusukela lapho bengilokhu ngidla ukudla ngenxa kanembeza.
- Udla ini ngesidlo sasekuseni nangesidlo sakusihlwa?
- Manje ngincelisa indodakazi yami esanda kuzalwa, ngi - #mamanaketo, ngamagama e-Instagram, ngishintshe indlela yokudla nobuningi bokudla. Ngaphambi kokukhulelwa, ngangidla amahlandla ama-2 ngosuku - ibhulakufesi nedina, ngangizilolonga iziteleka zendlala zesikhathi - 8: 16 (amahora ayi-16 ngaphandle kokudla) noma i-2: 5 (amahlandla ama-2 ngeviki ngamahora angama-24 ngokuzila ukudla).
Ngokudla kwasekuseni, ngangidla, isibonelo, amaqanda aphehliwe nobhekeni, imifino kanye noshizi, kanye noshizi omnandi noma ibhotela lamantongomane. Kusihlwa - okuthile amaprotheni, okuphekwe ngamafutha anemifino namafutha. Isibonelo, isifuba sedada, amakhowe nemifino ethoswe ngamafutha edada. Noma inyama yesiFulentshi nesaladi ngamafutha omnqumo noma imayonnaise eyenziwe ekhaya. Futhi, ngizama ukufaka ukudla kwama-probiotic - i-sauerkraut noma i-yogurt yamaGreek - kokunye kokudla kwami. Amajikijolo - lapho ufuna ngempela, njengesibiliboco.
Abesifazane abakhulelwe nabancelisayo bayelulekwa ukuthi badle kaningi futhi bengeze ama-carbohydrate. Manje senginokudla oku-3, okubili okuqinile nokukodwa okulula. Isethi yemikhiqizo icishe ifane, ngidla amajikijolo amaningi.
- Yimaphi ama-carbohydrate futhi angakanani amukelekile ekudleni keto?
- Umbono oyiphutha ojwayelekile ukuthi awuwadli ama-carbohydrate ku-keto. Zilinganiselwe. Angizidli nhlobo isinkwa, amakhekhe, i-pasta, amazambane nama-cereals. Izithelo zivame ngokweqile (iqiniso lokuthi ziqukethe amavithamini amaningi futhi ngaphandle kwazo akunakwenzeka akulona iqiniso).
Ngakolunye uhlangothi, ukudla kwe-keto kuqukethe imifino eminingi nemifino, iyimithombo yama-carbohydrate kanye ne-fiber. Futhi ngamafutha, amnandi izikhathi eziyi-100 kune-steam noma abhakwa ngaphandle kwamafutha. Zama ukwenza amahlumela aseBrussels ngobhekeni noma i-broccoli puree ngokusiza okukhulu kwebhotela. Yidla ingqondo yakho! Amantongomane namajikijolo aqukethe nama-carbohydrate. Kukhona ezimbalwa zazo, zigcwele i-fiber futhi aziqukethe izinto ezimbi njenge-gluten.
- I-Vegan ne-LCHF iyahambisana?
- Ngibone ukudla kwe-keto vegan futhi kubonakala kukude kakhulu kimina. Abadla imifino ngokuvamile bangahlanganisa ukudla okunamafutha ahloniphekile, omunye umbuzo ukuthi kuzobiza malini. Noma kunjalo, ezindaweni zethu, kunenzuzo kakhulu ukudla isinqumelo kunokwatapheya.
- Kanjani Ingabe i-keto diet iyakuthinta ukusebenza kwezitho zangaphakathi?
- Izifundo eziningi aziqinisekisi ukuthi inhliziyo nesibindi kuhlushwa amanoni, njengoba iningi lisenamaphutha. Isibindi esinamafutha siphathwa ngokudla kwe-keto, inhliziyo yakho izokubonga uma udla amafutha esikhundleni sesinkwa esigcwele okusanhlamvu, ubuchopho bakho, izinhlelo zezinzwa kanye nama-hormone zihlupheka ngaphandle kwamafutha. Ngesifo sokuwa, i-PCOS (i-polycystic ovary syndrome), i-Alzheimer's kanye ne-Parkinson, ye-autism ngisho nomdlavuza, i-keto isetshenziswa. Kumuntu onempilo, ukudla kuzosiza ukugcina impilo, ikhiqize kakhudlwana futhi ibe namandla.
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