Munguva pfupi yapfuura, keto chikafu (chakakora mafuta low carbohydrate, LCHF) chave kuve chakakurumbira. Ndiani asingangotaure nezvake, zvisinei, paInternet pane zvirevo zvishoma zvine hutano uye zvinofinha. Munguva pfupi yapfuura ndawana @ cilantro.ru account pa Instagram yandinoda kuverenga: inonakidza, njere, yakajeka uye inoshanda! Iye munyori wenyaya uye yepamhepo vhezheni yeCilantro, Olena Islamkina, mutori wenhau uye keto murairidzi, ndakamukumbira kuti ataure nezve keto. Kana iwe uine chero mibvunzo, nyora mune zvakataurwa. Rumwe ruzivo pawebhusaiti cilantro.ru uye muna Olena's Instagram account @ cilantro.ru.
- Wakauya sei kune ichi chikafu? Paive nematambudziko ehutano, ehuremu matambudziko, kana kungoedza? Wakakurumidza sei kunzwa iwe kuti "kuri kushanda"?
- Netsaona. Pakanga paine matambudziko mune zvese - basa uye hupenyu hwepamoyo zvaisafadza, ndaida kuchinja chimwe chinhu, ndakafunga kutanga neni. Ndakachinjira kuchikafu chakakodzera - mapuroteni uye miriwo, kusanganisa shuga, mapeke, pasita, mupunga. Asi ini ndinonyatsoda chikafu chinonaka, saka handina kuzogara kwenguva yakareba pakudya kwakadai - ndakatanga kusaona chikafu chakakora. Pakarepo pakava nesimba rakawanda, huropi hwangu "hwakajeka", hunhu hwangu hwakavandudzika, huremu hwakanyungudika pamberi pameso angu. Uyezve ndakanganisa kugumburwa neruzivo nezve keto / LCHF uye pikicha yakaumbwa. Kubva ipapo ndave ndichidya nehana ndichitya.
- Unodya chii pakudya kwemangwanani uye kwemanheru?
- Iye zvino ndiri kuyamwisa mwanasikana wangu achangozvarwa, ini - #mamanaketo, mumashoko e Instagram, ndakachinja chikafu uye kuwanda kwezvikafu. Ndisati ndaita nhumbu, ndaidya ka2 pazuva - mangwanani uye masikati, ndairova nzara - 8:16 (maawa gumi nematanhatu pasina chikafu) kana 16: 2 (ka5 pavhiki kwemaawa makumi maviri nemana pakutsanya).
Pakudya kwemangwanani, ndaiita, semuenzaniso, mazai akachekwa nebhekoni, miriwo uye chizi, pamwe nechizi chinonaka kana nati bota. Manheru - chimwe chinhu protein, yakabikwa mumafuta nemiriwo uye mafuta. Semuenzaniso, zamu redhadha, howa uye miriwo zvakakangwa mumafuta edhadha. Kana nyama yechiFrench uye saradhi nemafuta emuorivhi kana yakagadzirirwa mayonnaise. Uyezve, ndinoedza kuwedzera chikafu cheprobiotic - sauerkraut kana yoghurt yogreek - kune chimwe chekudya kwangu. Miti michero - kana iwe uchinyatsoda, sechinhu chinonaka.
Vakadzi vane pamuviri uye vanoyamwisa vanorayirwa kuti vadye kakawanda uye kuwedzera makhahydrates. Iye zvino ndava nezvokudya zvitatu, zviviri zvakasimba uye imwe yakareruka. Seti yezvigadzirwa inenge yakafanana, ndinodya mamwe ma berries.
- Ndeapi makabhohaidhiretsi uye yakawanda sei inogamuchirwa pane keto chikafu?
- Pfungwa isina kujairika ndeyekuti haudye makabhohaidhiretsi pane keto. Ivo vakaganhurirwa. Handidye chingwa, mapeke, pasita, mbatatisi uye zviyo zvachose. Zvibereko zvakawandisa zvakanyanya (chokwadi chekuti zvine mavitamini mazhinji uye pasina iwo hazvigoneke hachisi chokwadi).
Kune rimwe divi, iyo keto chikafu chine yakawanda magidhi uye miriwo, iwo manyuko e makabhohaidhiretsi uye faibha. Uye nemafuta, ivo vari zana kakapetwa tastier kupfuura yakabikwa kana kubikwa pasina mafuta. Edza kugadzira maBrussels kumera nebhekoni kana broccoli puree nerupo kubatsira bota. Idya pfungwa dzako! Nuts uye michero inewo makabhohaidhiretsi. Kune mashoma chete awo, iwo akazara nefibre uye haana zvinhu zvakashata senge gluten.
- Vegan neLCHF inoenderana?
- Ndakaona keto vegan chikafu uye vanoita kunge vari kure neni zvakakwana. Vezvirimwa vanogona kazhinji kuisa pamwechete zvine mutsigo kudya kwakakora, mumwe mubvunzo ndewekuti zvakadii. Zvakadaro, mumatunhu edu, zvinobatsira kudya nyama yenguruve pane avocado.
- Sei Keto chikafu chinokanganisa mashandiro enhengo dzemukati here?
- Zvakawanda zvidzidzo hazvisimbise kuti moyo nechiropa zvinotambura nemafuta, sezvo vazhinji vachiri kukanganisa. Chiropa chine mafuta chinorapwa neketo keto, moyo wako unokutenda kana ukadya mafuta pachinzvimbo chechingwa chezviyo chakazara, huropi hwako, huta uye mahormone masystem anotambura pasina mafuta. Nezve pfari, PCOS (polycystic ovary syndrome), Alzheimer's naParkinson's, ye autism uye kunyangwe cancer, keto inoshandiswa. Kune munhu ane hutano, chikafu chinobatsira kuchengetedza hutano, kuve unobudirira uye kuwedzera simba.
Rumwe ruzivo pane iyo Cilantro webhusaiti