Zoo siab txais tos rau peb cov ntawv tshaj tawm tshiab tshaj plaws, qhov twg peb taug kev mus rau hauv lub ntiaj teb ntawm kev noj zaub mov zoo, lawv cov lus cog tseg, thiab lawv cov pitfalls. Niaj hnub no, peb ci qhov tsom teeb ntawm ib qho ntawm cov khoom noj uas nyiam tshaj plaws thiab polarizing ua nthwv dej thoob plaws ntiaj teb: Ketogenic Diet. Kev tshoov siab los ntawm YouTube yeeb yaj kiab uas ntxim nyiam hu ua "Kev Noj Qab Haus Huv Debunked: Ketogenic noj zaub mov," peb delve rau hauv kev xav txog kev soj ntsuam ntawm qhov tshwm sim noj zaub mov no.
Hauv daim vis dis aus, tus tswv tsev Mike pib ua qhov kev tshawb fawb txog kev noj zaub mov ketogenic, nthuav tawm nws cov lus pom zoo thiab cov lus piav qhia "mus keto". Nws ua tib zoo tshuaj xyuas cov kev tshawb fawb kom pom tias keto craze tiag tiag tuav raws li kev tshawb fawb tshawb fawb. Tsis tas li ntawd, Mike qhia txog qee cov lus ceeb toom uas feem ntau tsis pom zoo rau cov neeg siv qhov kev ua neej muaj rog, carbohydrates tsawg, sib koom cov nyiaj hauv lub neej ntawm qhov tsis tau pom dua los ntawm nws cov neeg saib.
Peb pib nrog kev nkag siab yooj yim ntawm ketosis - lub xeev metabolic uas cov khoom noj ketogenic thrives rau. Thaum feem ntau cuam tshuam nrog kev tshaib kev nqhis, ketosis yog ua raws li kev noj zaub mov muaj rog thiab tsis tshua muaj carbohydrates. Raws li nws rhuav tshem cov khoom noj khoom haus, Mike taug qab qhov kev noj haus lub hauv paus pib rov qab mus rau nws qhov kev siv thaum ntxov ua kev kho mob rau cov menyuam yaus, sau tseg tias qhov keeb kwm ntsiab lus tau muab ib puas xyoo tsim nyog ntawm cov ntaub ntawv tshawb fawb zoo.
Hauv qhov kev xav tsis thoob, Mike, tus kheej tshaj tawm vegan, txiav txim siab cia cov ntaub ntawv hais rau nws tus kheej, coj kev nkag siab los ntawm cov duab tseem ceeb hauv zej zog ketogenic. Nkag mus rau "Paleo Mom," tus kws tshaj lij kev noj zaub mov ketogenic thiab PhD-tuav cov kws tshawb fawb txog zaub mov, uas tau ceeb toom stark. Nws piav qhia txog cov kev pheej hmoo uas tshwm sim thiab tau sau tseg qhov tsis zoo ntawm kev noj zaub mov, uas suav nrog kev cuam tshuam ntawm plab hnyuv, o, thiab lub raum pob zeb, thiab lwm yam - echoing cov lus ceeb toom feem ntau hnov hauv cov lus ntxhi.
Koom nrog peb thaum peb sift los ntawm cov pov thawj tsis txaus ntseeg thiab cov lus piav qhia nyob ib puag ncig cov khoom noj ketogenic, tev rov qab cov khaubncaws sab nraud povtseg ntawm hype kom nthuav tawm qhov kev xav tsis zoo. Txawm hais tias koj yog ib tus neeg ua raws keto, xav tsis thoob, lossis tsuas yog xav paub txog kev noj zaub mov zoo, cov ntawv tshaj tawm no yog npaj kom muaj kev nkag siab zoo rau cov lus cog tseg thiab kev phom sij ntawm going keto.
Nkag siab cov hauv paus: Kev Tshawb Fawb Tom Qab Ketosis
Ketosis yog lub xeev metabolic uas hloov pauv txoj kev koj lub cev roj nws tus kheej. Feem ntau, lub cev tso siab rau cov piam thaj los ntawm cov carbohydrates rau lub zog, tab sis thaum tsis muaj cov carbohydrates txaus, nws hloov mus rau kev siv roj ua nws cov roj tseem ceeb. Cov txheej txheem no suav nrog hloov cov rog rau hauv ketones, lub zog nqa cov kua qaub uas txhawb nqa lub cev ua haujlwm feem ntau. Txawm li cas los xij, nws tseem ceeb heev uas yuav tsum nco ntsoov tias tsuas yog li ob feem peb ntawm lub hlwb xav tau lub zog tuaj yeem ua tau raws li ketones, nrog rau qhov seem xav tau qabzib, uas tom qab ntawd yuav tsum tau muab los ntawm cov protein lossis rog.
- Calories los ntawm Fat: 70-80%
- Calories los ntawm Carbohydrates: Txog 5%
- Calories los ntawm Protein: Tus so (~ 15-25%)
Qhov kev noj zaub mov no feem ntau muaj cov khoom noj xws li nqaij, mis nyuj, roj, thiab qe nrog tsawg kawg nkaus cog qoob loo. Qhov zoo siab, txawm tias ib qho txiv tsawb tuaj yeem tshaj qhov txwv tsis pub noj carbohydrates txhua hnub, qhia tias tsawg npaum li cas cov zaub mov noj tsawg.
| Hom zaub mov | Piv txwv | Cov ntsiab lus Carb |
|---|---|---|
| Nqaij | Nyuj, qaib | 0g ua |
| Cov mis nyuj | Cheese, cream | Tsawg |
| Cov roj | Txiv roj roj, butter | 0g ua |
| Qe | Tag Nrho Cov Qe | Tsawg |
Uncovering Keto Claims: Fact vs Fiction
- Kev lees paub: Kev noj zaub mov ketogenic yog ib qho kev poob phaus zoo.
- Qhov tseeb: Txawm hais tias keto tuaj yeem pab txo cov phaus, nws yog ib qho tseem ceeb kom nkag siab seb qhov poob phaus puas muaj kev noj qab haus huv.
- Kev lees paub: Keto yog kev noj zaub mov zoo rau lub sijhawm ntev.
- Cov ntawv tseeb: Raws li kws tshawb fawb txog kev noj haus Dr. Paleo Mom, keto tuaj nrog cov kev pheej hmoo tseem ceeb, xws li teeb meem plab hnyuv, o, thiab txawm lub raum pob zeb.
| Cov teebmeem tsis zoo | Kev piav qhia |
|---|---|
| Kev cuam tshuam ntawm plab hnyuv | Xws li raws plab, ntuav, xeev siab, thiab cem quav. |
| Thinning plaub hau los yog plaub hau poob | Cov plaub hau ntau dhau los yog nrawm nrawm tau tshaj tawm ntawm qee cov thwjtim. |
| Lub raum pob zeb | 5% ntawm cov menyuam yaus ntawm kev noj zaub mov ketogenic tsim cov pob zeb raum hauv ib txoj kev tshawb fawb. |
| Hypoglycemia | Tus cwj pwm los ntawm qhov txaus ntshai ntawm cov ntshav qab zib tsawg. |
Txawm hais tias muaj peev xwm txaus ntshai no, nws yog ib qho tseem ceeb uas yuav tsum ntsuas qhov kev tshawb pom no tawm tsam koj lub hom phiaj kev noj qab haus huv thiab sab laj nrog kws kho mob ua ntej yuav hloov pauv noj zaub mov ntau. Nco ntsoov, dab tsi ua haujlwm rau ib tus neeg tsis tas yuav ua haujlwm rau lwm tus, thiab tus yuam sij rau kev noj zaub mov kom ruaj khov yog nyob rau hauv kev sib npaug thiab paub txog kev xaiv.
Cov Risks zais: Cov Teeb Meem Tsis Zoo rau Ketogenic Cov Khoom Noj
Kev dhia dej tob rau hauv txoj kev ua neej ketogenic, nws yog qhov tseem ceeb los tshawb nrhiav qhov tsawg-paub ** qhov tsis zoo tshwm sim ** uas tuaj yeem tshwm sim los ntawm txoj kev noj haus no. Raws li cov ntaub ntawv tshawb fawb ntxaws ntxaws, kev noj zaub mov ketogenic tuaj nrog qhov txaus ntshai, ua rau muaj qhov tseem ceeb ** kev nyuaj siab rau kev noj qab haus huv ** rau qee tus neeg. Cov no tsis yog cov kev mob tshwm sim me me xwb tab sis muaj kev cuam tshuam loj heev uas yuav tsum tau tham txog qhov tseem ceeb hauv cov rooj sab laj pej xeem.
- **Kev cuam tshuam ntawm plab hnyuv:** Cov tsos mob xws li raws plab, ntuav, xeev siab, thiab cem quav yog tshwm sim.
- ** Kev pheej hmoo ntawm o: ** Kev hloov pauv hauv cov cim inflammatory tau raug sau tseg.
- **Thinning plaub hau los yog plaub hau poob:** Cov plaub hau hloov tseem ceeb, feem ntau ceeb rau cov neeg koom.
- ** Lub raum pob zeb: ** Txaus ntshai, kwv yees li 5% ntawm cov menyuam yaus ntawm kev noj zaub mov ketogenic tsim pob zeb raum.
- ** Muscle Cramps lossis Tsis muaj zog:** Cov lus tsis txaus siab feem ntau npog cov leeg nqaij qaug zog thiab tsis muaj zog.
- **Hypoglycemia:** Ntshav qab zib tsawg yog ib qho teeb meem nquag.
- ** Tsawg Platelet Count:** Qhov no ua rau muaj kev pheej hmoo ntawm bruising thiab los ntshav.
- **Impaired Concentration:** 'Keto 'fog' yog ib qho uas nquag hais downside, hampering hlwb clarity.
| Cov teebmeem tsis zoo | Muaj peev xwm cuam tshuam |
|---|---|
| Teeb meem digestinal | Mob plab, ntuav, xeev siab |
| Lub raum pob zeb | 5% tshwm sim hauv cov menyuam yaus |
| Hypoglycemia | Ntshav qab zib tsawg |
Cov kev cuam tshuam tsis zoo no yuav tsum yog ib feem tseem ceeb ntawm kev sib tham ua ntej leej twg ua rau cov khoom noj ketogenic. Raws li tau hais los ntawm tus kws tshawb fawb txog kev noj zaub mov muaj kev hwm, kev noj zaub mov ketogenic xav tau kev ceev faj vim yog cov kev pheej hmoo loj thiab tau sau tseg.
Tus Saib Xyuas Zaj Dab Neeg: Kev Cia Siab Keto Taug Kev
- Kev cuam tshuam ntawm plab hnyuv: raws plab, ntuav, xeev siab, cem quav, thiab lwm yam cuam tshuam kuv ntawm kev ceev faj. Thaum kuv thawj zaug hloov mus rau keto, kuv lub plab zom mov tau dhau mus.
- Cov plaub hau poob: Kuv yeej tsis xav tias cov plaub hau yuav ua rau muaj kev phiv! Qhov tshwm sim tam sim ntawd tsis xis nyob, thiab kuv xav tias zoo li kuv poob ntau dua li qhov hnyav xwb.
Carb cravings tuaj nrog a ua pauj. Hauv thawj ob peb lub lis piam, kev tawm tsam kom qis dua 5% carb kom tsawg yog qhov nyuaj dua li qhov kuv xav tau.Qhov kev xav tau cov txiv hmab txiv ntoo zoo li txiv tsawb, uas yuav yooj yim tsoo kuv cov kev txwv carb txhua hnub, yog khaus.
| nyhuv | Cov tsos mob |
|---|---|
| Lub raum pob zeb | Mob zis, mob hnyav, xeev siab. |
| Hypoglycemia | kiv taub hau, tsis meej pem, tshee. |
Txawm tias muaj kev cov nyom no, kuv pom qhov hnyav poob qis. Txawm li cas los xij, qhov tsis zoo tshwm sim tau nug txog seb qhov kev cog lus ntawm kev poob phaus sai puas tsim nyog rau kev pheej hmoo rau kev noj qab haus huv.
Kws muaj txuj ci: xuav xuav nyob rau hauv Keto Zej Zog
Ib lub suab tseem ceeb uas ua rau muaj kev txhawj xeeb txog kev noj zaub mov ketogenic yog ** Paleo Mom **, tus kws tshaj lij thiab PhD kws tshawb fawb txog zaub mov. Nws piav qhia txog keto li "* kev noj zaub mov nrog kev pheej hmoo ntawm tus kheej*" thiab ua rau pom "** daim ntawv teev cov kev tsis zoo**" sau tseg in scientific literature. Raws li nws, cov kev tsis zoo no tsis yog tsuas yog cov kev mob tshwm sim yooj yim xwb tab sis muaj kev phom sij txaus ntshai uas tseem tsis tau muaj kev sib tham txaus hauv cov rooj sab laj pej xeem.
- Kev cuam tshuam ntawm plab hnyuv xws li raws plab, ntuav, xeev siab, thiab cem quav
- Ua kom muaj kev mob o
- Thinning plaub hau los yog plaub hau poob
- Lub raum pob zeb: Ib txoj kev tshawb fawb qhia txog qhov tshwm sim ntawm 5% ntawm cov menyuam yaus
- Cov nqaij ntshiv los yog tsis muaj zog
- Hypoglycemia (cov ntshav qab zib tsawg)
- Tsawg platelet suav
- Ua tsis taus pa concentration
Nws qhov kev txhawj xeeb txuas ntxiv mus rau qhov kev coj ncaj ncees, hais tias nws xav tias a "* kev coj ncaj ncees thiab kev lav phib xaub*" los qhia cov kev tsis zoo no los ntawm kev kho mob tus kws tshawb fawb txoj kev xav. Hauv qab no yog cov ntsiab lus sib piv cov lus qhia txog qee qhov cuam tshuam tsis zoo los ntawm kev noj zaub mov keto:
| Yam tsis zoo | Kev piav qhia |
|---|---|
| Teeb meem gastrointestinal | Mob plab, xeev siab, cem quav |
| Cov plaub hau poob | Cov plaub hau nyias |
| Lub raum pob zeb | Tshaj tawm hauv 5% ntawm cov menyuam yaus |
| Muscle Cramps | Tsis muaj zog thiab cramps |
| Hypoglycemia | Cov teeb meem ntshav qab zib tsawg |
Nyob rau hauv xaus
Raws li peb qhwv peb qhov tob tob rau hauv "Kev Noj Qab Haus Huv Debunked: Ketogenic Diet," nws yog qhov tseeb tias kev taug kev hauv ntiaj teb ntawm kev noj haus tsis muaj qhov me me. Nrog Mike txoj kev tshawb xyuas tag nrho coj los ua ob qho kev cog lus thiab qhov tsis zoo ntawm ketogenic nyob, peb tau txais kev nkag siab zoo ntawm cov khoom noj tsis sib haum xeeb no.
Los ntawm cov txheej txheem tsis sib xws ntawm ketosis, qhov twg lub cev hloov lub zog los hloov cov rog mus rau hauv cov roj, mus rau qhov sib zog macronutrient piv uas txhais tau tias cov khoom noj ketogenic tiag tiag, peb tau nthuav tawm cov kev tshawb fawb hauv qab no. Peb kuj tau kawm tias txawm tias nws lub hauv paus chiv keeb raws li kev kho mob rau qaug dab peg, keto tau tau txais lub koob meej tsuas yog rau nws lub peev xwm hauv kev poob phaus - ib qho chaw uas tau tsav los ntawm kev ua tiav kev ua tiav ntau npaum li cov pov thawj tshawb fawb.
Txawm li cas los xij, Mike tsis tau txaj muag los ntawm kev nthuav qhia sab tsaus nti ntawm lub npib keto. Cov ntawv ceeb toom ceeb toom los ntawm cov neeg sab hauv, Paleo Mom, tau hais txog qhov kev sib tham tsawg dua tab sis muaj kev cuam tshuam loj heev. Los ntawm kev cuam tshuam ntawm plab hnyuv thiab o mus rau cov teeb meem hnyav dua zoo li lub raum pob zeb thiab qis platelet suav, cov kev pheej hmoo no qhia txog tseem ceeb ntawm kev xaiv noj zaub mov zoo.
Zaj dab neeg ntawm Mike tus neeg saib uas tau ntsib qhov tsis tau pom dua ua rau ceeb toom tias kev noj haus tsis yog ib qho loj-haum-tag nrho. Cov lus teb ntawm tus kheej tuaj yeem sib txawv heev, thiab dab tsi ua haujlwm xav tsis thoob rau ib tus tuaj yeem ua rau muaj kev puas tsuaj rau lwm tus.
Raws li peb xaus lus, cia peb nco ntsoov tias peb txoj kev noj qab haus huv yog ib txoj hlua khi los ntawm ntau cov xov - kev noj haus tsuas yog ib qho xwb. Nws yog ib txwm muaj kev txawj ntse kom ceev faj, nrhiav cov ntaub ntawv qhia meej, thiab sab laj nrog cov kws kho mob ua ntej dhia mus rau hauv kev hloov pauv kev noj haus . Kev noj zaub mov ketogenic, zoo li ntau lwm tus, yog lub cuab yeej muaj zog uas nws qhov ua tau zoo thiab kev nyab xeeb yog nyob ntawm tus kheej cov ntsiab lus thiab kev siv siab.
Ua tsaug rau koj tuaj koom peb ntawm txoj kev taug kev no los ntawm keto labyrinth. Nyob twj ywm xav paub, nyob paub, thiab ntawm no yog kev xaiv uas txhawb nqa lub cev, lub siab, thiab tus ntsuj plig. Mus txog rau lub sijhawm tom ntej!
