Posachedwapa, chakudya cha keto (mafuta ochepa kwambiri, LCHF) chakhala chotchuka kwambiri. Ndani samangonena za iye, komabe, pa intaneti pali mawu ochepa athanzi komanso osangalatsa. Posachedwa ndapeza akaunti ya @ cilantro.ru pa Instagram yomwe ndikufuna kuwerenga: zosangalatsa, zamatsenga, zomveka komanso zothandiza! Wolemba nkhaniyo ndi Cilantro, Olena Islamkina, mtolankhani komanso mphunzitsi wa keto, ndidamupempha kuti alankhule za keto. Ngati muli ndi mafunso, lembani mu ndemanga. Zambiri pa webusayiti cilantro.ru komanso mu akaunti ya Instagram ya Olena @ cilantro.ru.
- Kodi mudadya bwanji izi? Kodi panali mavuto azaumoyo, mavuto a kunenepa, kapena kungoyesera? Kodi mumva mwachangu bwanji kuti "ikugwira ntchito"?
- Mwangozi. Panali zovuta zambiri - ntchito ndi moyo wamwini sizinasangalatse, ndimafuna kusintha china chake, ndidaganiza zoyamba ndi ine ndekha. Ndidayamba kudya zakudya zopatsa thanzi - zomanga thupi ndi zamasamba, kupatula shuga, mitanda, pasitala, mpunga. Koma ndimakonda chakudya chokoma, chifukwa chake sindinakhalitsepo - ndinayamba kudya zakudya zonenepetsa. Mwadzidzidzi panali mphamvu zowonjezereka, ubongo wanga "unawala", kusangalala kwanga, kulemera kwake kunasungunuka pamaso panga. Kenako mwangozi ndidakhumudwa nditamva za keto / LCHF ndipo chithunzicho chidapangidwa. Kuyambira pamenepo ndakhala ndikudya chakudya mosamala.
- Mumadya chiyani pachakudya cham'mawa ndi chamadzulo?
- Tsopano ndikuyamwitsa mwana wanga wamkazi wakhanda, ine - #mamanaketo, m'mawu a Instagram, ndidasintha zakudya komanso kuchuluka kwa zakudya. Ndisanakhale ndi pakati, ndimadya kawiri patsiku - kadzutsa ndi chakudya chamadzulo, ndimagwirana ndi njala - 2: 8 (maola 16 opanda chakudya) kapena 16: 2 (kawiri pa sabata kwa maola 5 posala).
Chakudya cham'mawa, ndimadya, mwachitsanzo, mazira opukutira ndi nyama yankhumba, masamba ndi tchizi, kuphatikiza tchizi kapena batala wa nati. Madzulo - china mapuloteni, yophika mafuta ndi masamba ndi mafuta. Mwachitsanzo, bere la bakha, bowa ndi ndiwo zamasamba zokazinga mumafuta a bakha. Kapena nyama yaku France ndi saladi wokhala ndi maolivi kapena mayonesi opangira. Kuphatikiza apo, ndimayesa kuwonjezera zakudya zama probiotic - sauerkraut kapena yogurt yachi Greek - pachakudya changa chimodzi. Zipatso - mukafunadi, ngati chakudya chokoma.
Amayi oyembekezera ndi oyamwitsa amalangizidwa kuti azidya pafupipafupi komanso kuwonjezera chakudya. Tsopano ndili ndi zakudya zitatu, ziwiri zolimba ndi chimodzi chopepuka. Zogulitsa zimakhala zofanana, ndimadya zipatso zambiri.
- Ndi chakudya chiti komanso ndizovomerezeka motani pa keto?
- Malingaliro olakwika ambiri ndikuti simudya chakudya pa keto. Ndi ochepa. Sindimadya mkate, buledi, pasitala, mbatata ndi chimanga nkomwe. Zipatso ndizochepa kwambiri (kuti zimakhala ndi mavitamini ambiri ndipo popanda iwo ndizosatheka sizowona).
Kumbali inayi, chakudya cha keto chimakhala ndi masamba ndi masamba ambiri, ndizo magwero a chakudya ndi michere. Ndipo ndi mafuta, amakhala othira maulendo 100 kuposa owotcha kapena ophika opanda mafuta. Yesani kupanga zipatso za Brussels ndi nyama yankhumba kapena broccoli puree mothandizidwa ndi batala. Idyani malingaliro anu! Mtedza ndi zipatso zilinso ndi chakudya. Pali ochepa okha, ali ndi fiber ndipo mulibe zinthu zoyipa monga gluten.
- Vegan ndi LCHF ndizogwirizana?
- Ndawonapo zakudya za keto vegan ndipo zimawoneka kuti sizabwino kwenikweni kwa ine. Olima zamasamba nthawi zambiri amatha kuphatikiza zakudya zabwino zamafuta, funso lina ndikuti zikhala ndalama zingati. Komabe, m'malo mwathu, ndizopindulitsa kudya mafuta anyama kuposa avocado.
- Bwanji Kodi zakudya za keto zimakhudza kagwiritsidwe ntchito ka ziwalo zamkati?
- Kafukufuku wambiri samatsimikizira kuti mtima ndi chiwindi zimavutika ndi mafuta, monga ambiri amalakwitsabe. Chiwindi chamafuta chimathandizidwa ndi zakudya za keto, mtima wanu uzikuthokozani ngati mutadya mafuta m'malo mwa mkate wonse wambewu, ubongo wanu, machitidwe amanjenje ndi mahomoni amavutika opanda mafuta. Kwa khunyu, PCOS (polycystic ovary syndrome), Alzheimer's ndi Parkinson, ya autism ngakhale khansa, keto imagwiritsidwa ntchito. Kwa munthu wathanzi, zakudya zimathandizira kukhalabe wathanzi, kukhala wopindulitsa komanso wolimba.
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