The KETOGENIC Diet – 生酮膳食计划

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The KETOGENIC Diet, a diet that is becoming more and more popular. According to a review in the International Journal of Environmental Research & Public Health, the ketogenic diet led to weight loss and improvement on cardiovascular health risks. FORMIDABLE, right? 

生酮膳食计划,是时下越来越流行的膳食计划。根据国际环境研究与公共卫生杂志的一条评论,生酮膳食可以减脂和改善心血管问题。很厉害,对不对?

But what is exactly this kind of diet? How its works? What are the benefits? How to use it? Let’s look at that!但是这到底是怎样的一种膳食呢? 怎么起作用的呢?有哪些好处? 怎么使用它? 下文会娓娓道来! 

What is KETOGENIC DIET?  什么是生酮膳食?

The Ketogenic or Keto Diet is basically a low-carb & high-fat diet. Ketones are produced from burning fats, hence the origin of the name, and are then used as fuel throughout the body. It shifts the body’s metabolism from carbohydrates to fats. 

生酮膳食或者酮膳食基本上可理解为低碳水化合物和高脂膳食。酮产生于脂肪的燃烧, 因此而得名,被用作于全身的燃料。它将人体的新陈代谢从碳水化合物转变为脂肪。

 

 

How it works? 怎么起作用的?

When eating carbohydrates the body produces glucose & insulin; glucose is the molecule the body chooses to convert to energy over any other source. Hence, our body stores fat instead of using it as energy when on a high-carb diet.  When we start to eat less than 50 grams of carbs a day, after several days, the body will start taking its fuel or energy from fat and not from glucose.  With a high percentage of the diet being fats, the body turns itself into a fat-burning machine producing the small fuel molecules “ketones” when breaking down fats. The end goal of a well balanced ketogenic diet is to force the body into this metabolic state of ‘ketosis’ not through starvation of calories but through starvation of carbohydrates.当人体摄入碳水化合物时会产出葡萄糖和胰岛素,葡萄糖是转化成人体所需能量的分子。 因此,当人体摄入高碳水化合物时会储存脂肪而不是利用它来转化成能量。当我们每天开始摄取少于50克的碳水化合物后,几天后, 人体会开始从脂肪中摄取能量而不是从葡萄糖中摄取。在高脂肪膳食中, 人体会转变成脂肪燃烧机器,当分解脂肪时会产生小的燃料分子“酮”一个好的平衡生酮膳食的最终目标是使身体的酮症代谢状态不通过热量而通过碳水化合物。 

 

The mains Benefits | 3大主要好处

Improved Weight-Loss: By eating high-fat foods, we produce less insulin thus avoiding our body to stock extra energy and  forcing it to use the existing fat storage. Also, this diet leads to weight loss by reducing empty calories, sweets intake & junk food overeating. You will lose more weight during the first 3-6 months than other diets. It is now more recommended for weight-loss than low-fat diets.促进减脂通过摄取高脂食物, 减少胰岛素的产生来阻止人体储存额外的能量,并迫使它消耗现有的脂肪。 这份膳食计划同时也通过减少空热量,甜食摄取量和垃圾食物的暴饮暴食来减脂。在起初的3-6个月减脂效果会比其他膳食计划明显很多。 比起低脂饮食,大家现在更为推荐减脂饮食。Insulin Sensitivity:

According to studies results, the ketogenic diet improves improves insulin sensitivity. Why is this important? Insulin allows our body cells to absorb glucose. Insulin resistance (opposite of insulin sensitivity) happens when the body no longer responds to the actions of insulin, raising glucose blood levels which can result in pre-diabetes and other chronic disorders.

胰岛素敏感性

根据研究结果,生酮膳食可以改善胰岛素敏感性为什么这个如此重要?胰岛素可以让人体细胞吸收葡萄糖。胰岛素耐药(与胰岛素敏感性相反)指摄入的胰岛素对人体不再起作用, 血糖升高,从而会导致糖尿病前期或其他的慢性疾病。

 

Reduced Cholesterol:

Common misconception of high-fat diets is that they would raise your cholesterol levels and clug-up your arteries; however it has been recently shown it can actually optimize cholesterol level, increasing HDL (good cholesterol) levels & improve your heart health.

降低胆固醇:

高脂膳食的常见误解是它们会提高胆固醇和堵塞动脉;然而近期研究结果显示它可以优化胆固醇水平,增加高密度脂蛋白(好的胆固醇)水平和改善心脏健康。

 

How to use it? | 怎么使用呢?

To be effective, your diet must contain an approximate of 5% of Carbohydrates, 25% of Protein and, 70% of Fats. The high intake of protein as compared to other diets, brings plenty of benefits too. Be aware, even if this diet is safe for people, it can have some side effects (constipation, tiredness and, indigestion amongst others….) while your body adapts. Don’t worry, side-effects are over quickly & you can move to enjoying the weight-loss and health benefits. 想要有效,你的膳食必须包含大约 5%的碳水化合物,25%的蛋白质,70%的脂肪与其他膳食相比,蛋白质摄入量高,会有很多的好处。 请注意,即使这份膳食对人体是安全的, 在人体起初适应的时候也会带来一些副作用(如便秘,疲劳,其他的一些消化不良…) 

SOURCES

https://www.pritikin.com/your-health/healthy-living/eating-right/603-real-food-vs-processed-whats-in-your-carbs.

htmlhttp://diet.lovetoknow.com/wiki/List_of_Good_Carbs_and_Bad_Carbs

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