E Mafai Ona E Alu I Mea Tau Fualaʻau i le Keto Diet?

Anotusi

• O le a le taumafataga o le keto diet?
• Penefiti Soifua maloloina
• Faʻamalosia le paʻu o le pauna
• Puipuia mai faʻamaʻi tumau
• Lagolago le taofiofia ole suka ile toto
• Faʻafitauli i lalo
• E ono faʻateleina lou tulaga faʻaletonu o le soifua maloloina
• Mafai mafua mafua flu-pei auga
• Le talafeagai mo nisi faitau aofai o tagata
• Meaʻai e 'aʻai
• Meaʻai e 'alofia
• Fuafua taumafataga fuafuaga
• Aso Gafua
• Aso Lua
• Aso Lulu
• Aso Tofi
• Aso Faralie
• Meaʻai mama o le keto vegetarian
• Le pito i lalo

Vegetarian ma ketogenic taumafa ua maeʻa suʻesuʻeina tele mo o latou soifua maloloina lelei (,).

O le ketogenic, poʻo le keto, meaʻai o se meaʻai maualuga-gaʻo, maualalo-karbiso ua faʻatauaina faʻapitoa i tausaga ua tuanaʻi. E ui lava e masani ona aofia ai meaola manu e pei o aano o manu, iʻa, ma moa, e mafai ona fetuʻunaʻi ia ofi i se vegetarian taumafataga.

Lenei tusitusiga taʻu atu ia te oe mea uma e tatau ona e iloa e uiga i le vegetarian keto taumafa.

O le a le taumafataga o le keto diet?

O le vegetarian keto diet o se 'ai fuafuaga e tuʻufaʻatasia ai itu o vegetarianism ma keto dieting.

Tele o vegetarians 'ai meaola meaola e pei o fuamoa ma susu ae' aloese mai aano o manufasi ma iʻa.

I le taimi nei, o le ketogenic diet o se maualuga-gaʻo taumafa e faʻatapulaʻa ai le taumafaina o le karapoti i le 20-50 kalama i le aso. Lenei ultra-maualalo-gaina faʻaosoina faʻaosoina ketosis, o se metabolic tulaga lea e amata ai ona mu lou tino tino mo suauʻu nai lo le kulukose (,).

I se taumafataga masani o le ketogenic, e tusa ma le 70% o au aofaʻi o kalori i aso uma e tatau ona aumai mai le gaʻo, e aofia ai mea e pei o le suauʻu, aano o manu, iʻa ma le susu atoatoa o gaʻo ().

Peitaʻi o le meaʻai o le keto vegetarian na te faʻaumatia aano o manufasi ma iʻa, ae faʻamoemoe i isi gaʻo maloloina, pei o le popo suauʻu, fuamoa, avoka, nati, ma fatu.

O le vegetarian keto diet o se maualuga-gaʻo, maualalo-karava 'ai' auala e aveʻesea ai aano ma iʻa.

Penefiti Soifua maloloina

E ui lava e leai ni suʻesuʻega e suʻesuʻeina penefiti o meaʻai o le keto vegetarian, o le tele o suʻesuʻega o loʻo faia i meaʻai e lua a matua.

Faʻamalosia le paʻu o le pauna

O taumafataga vegetarian ma ketogenic e fesoʻotaʻi ma le paʻu pauna.

O le tasi iloiloga tele o suʻesuʻega e 12 na faʻaalia ai o i latou na mulimulitaʻi i meaʻai a le vegetarian na leiloa le averesi o le 4.5 pauna (2 kg) e sili atu nai lo tagata e leʻo aʻai fualaʻau i le 18 vaiaso ().

Faʻapea foi, i le 6-masina suʻesuʻega i le 74 tagata e maua i le maʻisuka ituaiga 2, o fualaʻau 'aina vegetarian na faʻalauiloaina uma le gaʻo ma le paʻu o pauna i se tulaga sili atu le aoga nai lo tu ma aga masani a le kalori maualalo ().

E faʻapena foi, o le suʻesuʻega e 6-masina i tagata e 83 ma le lololo na maua ai o le keto diet na mafua ai le faʻaititia o le mamafa ma le mamafa o le tino (BMI), ma le averesi o le mamafa o le pauna e 31 pauna (14 kg) ().

Ole maualuga ole aofaʻiga ole gaʻo maloloina ole meaʻai e mafai foi ona e lagona ai le tumu atili mo se taimi uumi e faʻaititia ai le fiaʻai ma le fiaai ().

Puipuia mai faʻamaʻi tumau

Vegetarian taumafataga na fesoʻotaʻi ma le faʻaititia o lamatiaga o le tele o tulaga masani.

Ae o le mea moni, o suʻesuʻega e fusia ai i latou i se tulaga maualalo o le kanesa ma faʻalelei tulaga o le tele o faʻamaʻi o le fatu, e aofia ai le BMI, cholesterol, ma le toto (,).

O le keto diet ua uma foi ona suʻesuʻeina mo ona aafiaga i le puipuia o faamaʻi.

I le 56-vaiaso suʻesuʻega i le 66 tagata, o le keto diet na mafua ai le taua o le paʻu o le tino, aofaʻi o le kolisi, LDL (leaga) kolisi, triglycerides, ma le suka i le toto, o mea uma na e ono avea ma aʻafiaga o le fatu ().

O isi suʻesuʻega fautua mai o lenei taumafataga e ono puipuia le soifua maloloina o faiʻai ma fesoasoani e togafitia faʻamaʻi Parkinson ma Alzheimer (,).

Manu ma suʻesuʻe-paipa suʻesuʻega faʻapea foi maitauina o le keto diet ono faʻaititia le tuputupu ae o kanesa puta. Peitaʻi, e manaʻomia nisi suʻesuʻega (,,).

Lagolago le taofiofia ole suka ile toto

Vegetarian ma keto taumafataga taʻitasi lagolago lagolago suka suka toto.

O se iloiloga o ono suʻesuʻega fesoʻotaʻi vegetarian taumafataga i le taua faʻaititia o le maualuga o le HbA1c, o se faʻailoga o le umi-taimi suka toto pulea ().

O le a se mea e sili atu, o le 5-tausaga suʻesuʻega i 2,918 tagata na fuafuaina o le fesuiaʻi i se fualaʻau 'ai e faʻaititia ai le maʻisuka i le 53% ().

I le taimi nei, o le keto diet e ono faʻaleleia ai le tino o le suka suka tulafono ma faʻateleina ai lona malamalama i le inisalini, o le homone e aofia ai i le faʻatonuina o le suka i le toto ().

I le 4-masina suʻesuʻega i le 21 tagata, mulimuli i le keto diet tuʻuina i lalo tulaga o HbA1c e 16%. O se mea mataʻina, 81% o tagata na auai na mafai ona faʻaititia pe le toe faʻaauauina a latou vailaʻau suka i le faaiuga o le suʻesuʻega ().

O taumafataga vegetarian ma keto ua faʻaalia e faʻateleina ai le paʻu o pauna, lagolagoina le taofiofia o le suka i le toto, ma puipuia mai faʻamaʻi masani. Manatua e leai ni suʻesuʻega e suʻesuʻe tonu i le vegetarian keto diet.

Faʻafitauli i lalo

O le vegetarian keto diet e i ai ni nai drawbacks e mafaufau foi.

E ono faʻateleina lou tulaga faʻaletonu o le soifua maloloina

Meaʻai fualaʻau e manaʻomia ai ni fuafuaga talafeagai e mautinoa ai o loʻo faʻamalieina au meaʻai.

Ua faʻaalia mai i suʻesuʻega o nei 'ai e masani ona maualalo i mea taua e aofia ai le vitamini B12, uʻamea, kalisiu, ma polotini ().

O le vegetarian keto diet e sili atu ona faʻatapulaʻaina ona e faʻatapulaʻaina le tele o vaega o meaʻai paleni, pei o fualaʻau, fualaʻau, ma fatu atoa - atili faʻateleina ai lou aʻafiaga o le paleni meaʻai.

O le mataʻituina lelei o mea taumafa e faʻaalu ai meaʻai ma le taumafaina o ituaiga soifua maloloina, meaʻai atoatoa e mafai ona fesoasoani e faʻamautinoa o loʻo e mauaina vitamini ma minerale e manaʻomia e lou tino.

O le aveina o mea faʻaopopo e mafai foi ona fesoasoani - aemaise ai mo mea aoga e masani ona le lava i le taumafataga o meaʻai, pei o le vitamini B12.

Mafai mafua mafua flu-pei auga

O le suia i le ketosis e mafai ona mafua ai le tele o aʻafiaga, o nisi taimi e taʻua o le keto flu ().

O nisi o faʻailoga masani e aofia ai ():

• papala
• tiga ulu
• lelava
• faigata ona moe
• uaua maso
• suia lagona
• niniva
• niniva

E maitauina, o nei aʻafiaga e masani ona manino i totonu o ni nai aso. Mauaina tele o malologa, tumau hydrated, ma faʻamalositino masani e mafai ona fesoasoani faʻamamaina ou auga.

Le talafeagai mo nisi faitau aofai o tagata

Talu ai o le vegetarian keto diet e matua faʻatapulaʻaina, atonu e le o se filifiliga lelei mo tagata uma.

A faʻapitoa lava, tamaiti ma fafine o loʻo maitaga pe faʻasusu e tatau ona aloese mai ai, aua e mafai ona faʻatapulaʻaina ai ni mea taua e aoga mo le tuputupu aʻe lelei ma atinaʻe.

Atonu e le talafeagai foi mo tagata afeleti, i latou e iai talaʻaga o le 'ai i meaʻai, poʻo tagata e maua ile maʻisuka ituaiga 1.

Afai o iai sau faʻafitauli o le soifua maloloina pe o inu ni au vailaʻau, talanoa i lau fomaʻi ae e te leʻi amataina le taumafataga lenei.

O le taumafataga o le keto diet e ono mafua ai ni aafiaga i se taimi puʻupuʻu, leai ni mea taua, ma e le talafeagai mo tamaiti ma maʻitaga poʻo fafine failele.

Meaʻai e 'aʻai

O le taumafataga o le keto vegetarian keto diet tatau ona aofia ai le tele o fualaʻau e le o starchy, gaʻo maloloina, ma protein protein, pei o le:

• Leai-starchy fualaʻau: spinach, broccoli, mushroom, kale, cauliflower, zucchini, ma logo pepa
• Gaʻo maloloina: suauʻu olive, suauʻu popo, avoka, MCT suauʻu, ma le suauʻu avoka
• Nati: almonds, kennuts, cashews, macadamia nati, pistachios, ma Brazil nati
• Fatu: chia, hemp, flax, ma maukeni fatu
• Nuti fasi: almond, pinati, pecan, ma hazelnut pata
• Meaʻai susu atoa-gaʻo: susu, yogurt, ma sisi
• Porotini: fuamoa, tofu, tempe, spirulina, natto, ma le fefete meaʻai
• Laʻau maualalo-karava (i le feololo): fua, tipolo, ma limes
• Laʻau ma mea faamanogi meaai: basil, paprika, pepa, turmeric, masima, oregano, rosemary, ma thyme

O le taumafataga o le keto diet e tatau ona aofia ai le tele o gaʻo maloloina, fualaʻau e le o starchy, ma le polotini o laʻau.

Meaʻai e 'alofia

I se taumafataga o le keto diet, e tatau ona e aloese mai aano o manufasi ma figota o le sami.

O meaʻai maualuga-karava e pei o saito, fualaʻau, fualaʻau, ma fualaʻau aina o fualaʻau e faʻatagaina i naʻo nai aofaʻi, pe a lava e ofi i totonu o lau vaega o le karate i aso uma.

Oe tatau ona aveʻese nei meaʻai:

• Aano: povi, puaa, tamai mamoe, oti, ma povi taanoa
• Moa: moa, pipi, pato, ma kusi
• Iʻa ma atigi: samani, tuna, sardines, anchovies, ma le ula

Nei o ni meaai e tatau ona faʻatapulaʻaina:

• Fualaʻau fualaʻau: pateta, ufi, beets, parsnips, kāloti, ma pateta suamalie
• Mea inu suamalie suka-suka: soda, lauti suamalie, mea inu taʻaloga, sua, ma vai inu malosi
• Fatu: falaoa, araisa, quinoa, oats, millet, rai, karite, buckwheat, ma pasta
• Legume: pi, pi, lentil, ma tamai moa
• Fualaʻau: apu, faʻi, moli, fua, meleni, apricots, palama, ma moli
• Faʻafefeteiga papakiu sosi, meli sinapi, ketchup, marinades, ma suamalie salati salu
• Meaʻai gaosi: meaʻai o le taeao, granola, chips, kuki, masi, ma mea tao
• Suamalie: enaena suka, suka paʻepaʻe, meli, maple syrup, ma agave nectar
• Mea inu 'ava malosi: pia, uaina, ma cocktails suamalie

O le taumafataga o le keto diet e aveʻesea uma aano o manu a o faʻatapulaʻa le maualuga o meaʻai e pei o fualaʻau mata, fualaʻau inu, fatu ma fualaʻau.

Fuafua taumafataga fuafuaga

Lenei lima-aso faʻataʻitaʻiga taumafataga peleni mafai ona fesoasoani kickstart a vegetarian keto taumafa.

Aso Gafua

• Taeao: sologa lelei ma le susu tumu-gaʻo, spinach, peanut butter, MCT oil, ma sukalati whey protein pauta
• Meaʻai i le aoauli: zucchini noodles ma tempe meatballs ma kulimi avocado sosi
• Taumafataga o le afiafi: niu popo na faia i le suauʻu olive, meaʻai fefiloi, ma tofu

Aso Lua

• Taeao: omelet faia i le popo suauʻu, sisi, tamato, kaliki, ma aniani
• Meaʻai i le aoauli: cauliflower-crust pizza ma sisi, puloua, tamato tomi, suauʻu olive, ma spinach
• Taumafataga o le afiafi: salati ma fualaʻau greens, tofu, avoka, tamato, ma logo pepa

Aso Lulu

• Taeao: tofu salu ma le suauʻu olive, meaʻai fefiloi, ma sisi
• Meaʻai i le aoauli: cauliflower mac ma sisi ma le avoka suauʻu, broccoli, ma tempe bacon
• Taumafataga o le afiafi: frittata ma le suauʻu popo, spinach, asparagus, tamato, ma le feta

Aso Tofi

• Taeao: O le yogurt Greek na faʻatumuina i kenari ma chia fatu
• Meaʻai i le aoauli: Taco lettuce afifi ma walnut-pulou aano o manu, avoka, tamato, cilantro, sour cream, ma sisi
• Taumafataga o le afiafi: zucchini pizza vaa ma suauʻu olive, marinara, sisi, spinach, ma kaliki

Aso Faralie

• Taeao: keto oatmeal ma hemp fatu, fatu lino, kulimi mamafa, kinamoni, ma pinati pinati
• Meaʻai i le aoauli: tao vaa fuamoa-avokado taoina chives, popo niu, ma paprika
• Taumafataga o le afiafi: karisi falaisa falai araisa faia i le popo suauʻu, veggies, ma tofu

Meaʻai mama o le keto vegetarian

Nei o ni nai meaai mama faigofie e mafai ona e fiafia ai i le va o taumafataga:

• zucchini chips
• seleri ma pata pinati
• fatu maukeni vela
• flax crackers ma fasi sisi
• nati fefiloi
• chia fatu pudding faʻapipiʻiina i le suka suka
• kāloti ma le guacamole
• kulimi sasaina ma blackberry
• sisi atoa-gaʻo fale ma le pepa uliuli
• yogurt faa-Eleni gaʻo atoa ma kenari

O le faʻataʻitaʻiga lisi i luga atu o loʻo maua ai ni aitia mo meaʻai faigofie ma meaʻai māmā e mafai ona e fiafia ai ile meaʻai o le keto vegetarian.

Le pito i lalo

O le vegetarian keto diet o se maualuga-gaʻo, maualalo-karava 'ai' ai mamanu e aveʻesea aano o manufasi ma sami.

Tutoʻatasi, meaʻai vegetarian ma keto e ono faʻamalosia ai le puleaina ole suka ile toto, paʻu ole pauna, ma le tele o isi penefiti.

E ui i lea, o lenei taumafataga e ono faʻateleina ai lou ono maua i meaʻai le lelei ma e leʻi suʻesuʻeina na o oe.

Tusa lava, pe afai o oe o vegetarian ma fiafia i le faʻataʻitaʻia o le keto - pe ua uma ona mulimuli i le keto ma fiailoa e uiga i le alu i aano o manu - e mautinoa e mafai ona tuʻufaʻatasia uma.