һ߽մ֢/4KetoFLEX 12/3

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ĵڶ֣15¡ͬ߰һλǳɹĲ˺ߵ̫̫ҲMD

Chapter 4 Enhancing Cognition with KetoFLEX 12/3

ҪһʳKetoFLEX 12/3

ϽΪϿֱӡáҾͲáˡԴhttps://icfmed.com/what-is-the-keto-flex-12-3-diet/KetoFlex 12/3 means eating all food during a 12-hour window, and being sure to not eat any food within three hours going to bed. For example, if you go to bed at 10 PM, be sure to stop eating by 7PM.   No bedtime snacks!  Then back-calculate the 12 hour eating window to start at 7 AM.  Many people already do this spontaneously, so for most folks it is easy to implement.   This is to give the metabolism a chance to bring blood sugars down to their lowest levels possible.

GT+12Сʱʱڳʳȷ˯ǰСʱڲҪκʳ磬10˯ȷ7ֹͣʳ˯ǰܳȻ12Сʱʹڣ7㿪ʼִд˲ڴ˶ԣʵʹллὫѪǽ͵ܵˮƽ

ñ12/3֣ 16/5ˡҲǣ5Ժ󲻳ЧټͥҽҵѪǡ̴ôġȻҪúͶһʳƷǣǻģԣһһ㡣ȷ˵һμѾۻᣬ7㿪ʼֻǣһٳһ㡢ٺһơ罻£ԣܷ⣬ʱûг89ˡΪ˺ú˯һһˮʡأ˯ãȳԣԣҪ

The Bredesen Protocol™ diet overall is stressed to be nutrient dense, and largely plant-based. While meat is certainly allowed, it is approached as if it were a condiment rather than the main course, with the general rule of thumb to obtain 1 gram of protein for each kilogram (2.2 pounds) of your weight.

GT+ʳǿӪɷָߵʳҪֲԵġȻʳͨ䵱ζƷˡһ һ2.2

Achieving nutritional ketosis is more challenging for those who have never tried a low-carbohydrate diet. Combined with moderate exercise, the body can switch its metabolism to fat-burning, rather than to remain in an insulin-dependent/carbohydrate-storing state that promotes inflammation, insulin resistance, and Alzheimers disease.  In its simplest form, it is a very low carbohydrate diet, with moderate protein, and  healthy fats .

GT+ڴδԹ̼ˮʳ˵ʵӪ֢ͪսԡʶȵ˶Խ³´лתΪȼ֬ͣȵ/̼ˮﴢ״̬ߴٽ֢ȵصֿͰĺĬϲʳ򵥵ʽһַǳ͵̼ˮʳʶȵĵʺͽ֬

Healthy fats can be chosen based on genetic information, for example, people who are ApoE4 positive should avoid saturated fats and transition to the more Mediterranean or monounsaturated fats instead (such as olive  & avocado oils). It matters less if you do not have the ApoE4, and coconut oil is a plentiful option.  Special use of MCT oil is addressed in the book, for combatting cravings or energy slumps that might be felt.

GT+ԸŴϢѡ񽡿֬磬ApoE4ԵӦʹñ֬Ӧɵк򵥲͵֬ͺͣApoE4ǾͺöˣҬǺܶ˵ѡ

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The carbohydrate sources are advised to come from only low-glycemic index foods (aim for under 35), mostly non-starchy vegetables, and to include raw and cooked vegetables, in as many colors as possible,  ie, eat the rainbow so that polyphenols and antioxidants are supplied. Of course, High quality protein sources such as wild caught salmon, grass fed/grass finished beef, and pastured chicken and their eggs are recommended because they have a better Omega 3 to Omega 6 ratio, thus reducing their inflammatory effect on the body.  Caution is advised regarding fish, as the longer-lived species such as tuna and swordfish are highest in mercury levels. The SMASH  fish are preferred (Salmon, Mackerel, Anchovies, Sardines, and Herring).

GT+̼ˮԴԵѪָʳƷָ35ҪǷǵ߲ˣܶɫ߲ˣԲʺ硱ȻʹøĵԴҰ㡢ιݵţ⣬ݼ⼰伦ΪǵOmega 3Omega 6ȸߣӶ֢֬áעʲô㣬ΪǹϳֵĹߡѡ SMASH㣨㡢㡢β㡢ɳ㣩

To decrease inflammation, avoid  gluten and dairy as much as possible.  As well, boycott pre-processed foods; whole foods should be consumed.  This same concept applies to fruit juice, which is processed, when compared with whole fruit. The best whole fruits are wild, colorful berries, Citrus fruits, avocados, and tomatoes. Be careful if using fruits in smoothies, because their glycemic index can be very high, especially when blended, releasing a large sugar load and that is rapidly available for absorption into your bloodstream, sending blood glucoses wayward.  Another cause for concern is combining simple carbohydrates (high Glycemic index food)  with saturated fats  be sure to have fiber first to slow the sugar absorption to decrease the resulting inflammation from insulin spikes.

GT+Ϊ˼֢뾡ܱƷͬƳҵʳƷƷӦʳáʳwhole foodsͬĸҲѼӹĹ֭ӦʳáˮȻƻѲܳԣõġˮҰġɫͷ׵ĽˮڹˮҪСģΪǵѪָܸܺߣǴʱͷųǷ֣ҺܿͿԱյѪҺСһ˵ǵԭǽ򵥵̼ˮѪָʳƷ뱥֬һ𡭡һҪʹάǵգԼȵ֢


ҳϲʱõưȻ쵰ף롰

To break down and eliminate toxins from our bodies, there are certain plant families and foods that help us do that, including the Cruciferous vegetables, cilantro, avocado, beets, ginger, garlic, lemons, olive oil, and seaweed.  Cilantro is easy to grow in a container, so buy some seeds and get started today!

GT+һЩֲĿʳƷ԰ǷֽⲢڶأʮֻ߲ˡˡ桢ˡ⡢ʡͺͺ塣˺ԽЩӿʼԼְɣ

Prebiotics (types of food fiber that colon bacteria eat, such as onion & jicama) and Probiotics (especially fermented foods like live culture sauerkraut and kimchi) are good to add.  Digestive enzymes can be helpful if you experience acid reflux, have reduced stomach acid, or if youre older than 50 or your lab values show elevated inflammation.

GT+Ԫ᳦ϸʳõʳάͣкͶرǷʳƷ˺ݲˣθᷴθ١䳬50ꡢļ׵ĳ̶Ƚϸߣôøܻ

ѪǲߵˣֻҪŬ12/3߲ˣٳ԰Ϳˡ̫ˣסǺǡ

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GMT+8, 2020-10-23 08:46