A cikin 'yan shekarun nan, abincin ketogenic ya sami shahara sosai yayin da mutane da yawa ke koyo game da fa'idodin kiwon lafiya da asarar nauyi na ketosis. Duk da haka, har yanzu akwai wasu rudani game da yadda ketosis ke aiki da yadda ake shiga ketosis a farkon wuri.
Na gaba, za ku koyi yadda ake shiga ketosis da yadda ake kula da yanayin rayuwa mai ƙonewa.
Abinda ke ciki
Menene ketosis?
Ketosis yana faruwa lokacin da jikinka ba shi da ɗanɗano ko rashin samun damar yin amfani da carbohydrates, tushen mai da aka fi so. Idan babu carbohydrates, ya fara rushewa da ƙona ma'adinan mai don makamashi.
Lokacin da jikin ku ke cikin ketosis, ana rushe kitse kuma jikin ketone, wanda kuma aka sani da ketones, an halicce ku don amfani da makamashi. Kasancewa cikin yanayin ketosis na iya samun fa'idodin kiwon lafiya da yawa, gami da ( 1 ):
- kula da yunwa da asarar nauyi.
- Ingantattun matakan sugar da insulin a cikin jini.
- Mafi kyau hankali hankali kuma mafi kyawun matakan makamashi.
- Ƙananan dama na kumburi.
- Rage haɗarin cututtuka na yau da kullum, ciki har da ciwon zuciya.
- rage juriya na insulin da rigakafin nau'in ciwon sukari na 2.
Yadda ake shiga ketosis
Manufar cin abinci na ketogenic shine shigar da yanayin rayuwa mai ƙona kitse da aka sani da ketosis. Idan wannan shine karo na farko da kuke ƙoƙarin cin abinci na ketogenic, bi waɗannan matakan don taimaka muku shiga cikin ketosis. keto mura. Waɗannan alamomin na iya haɗawa da gajiya, hazo na kwakwalwa, ciwon kai, da sauran alamun gajere waɗanda yakamata su shuɗe cikin kusan mako guda.
Mataki na 1: Iyakance yawan amfani da carbohydrate
A kan abincin ketogenic, kuna buƙatar rage yawan abincin ku na carbohydrate. A kan keto, kusan 5-10% na adadin kuzari na yau da kullun za su fito ne daga carbohydrates. Wannan yayi daidai da kusan gram 30 zuwa 50 na carbohydrates a kowace rana, ɗan juzu'in da zaku gani a daidaitaccen abincin Amurkawa.
A kan keto, yawancin waɗannan carbohydrates za su fito ne daga keto-friendly, abinci mai wadatar bitamin, gami da kayan lambu masu ganye da ƙananan 'ya'yan itatuwa masu sukari. Tabbatar duba cikakken jerin abincin da za ku ci akan abincin ketogenic.
Mataki na 2: Ƙara yawan abincin ku
Ɗaya daga cikin kuskuren da mutane suka fi sani lokacin fara cin abinci na ketogenic shine rashin kimanta yawan kitsen da za su buƙaci. Sauran rage cin abinci masu ƙarancin carb kamar Atkins suna ƙarfafa tsarin ƙarancin-carb tare da cin abinci mai gina jiki. Sabanin haka, abincin ketogenic abinci ne mai kitse mai yawa tare da matsakaicin adadin furotin don adana ƙwayar tsoka.
A kan tsarin cin abinci na ketogenic, kusan 70-80% na adadin kuzari ya kamata ya fito daga mai don haɓaka samar da ketone. Zabi tushen mai kamar MCT (matsakaicin sarkar triglyceride) mai, man zaitun, man kwakwa, avocados, man avocado, goro da tsaba.
Mataki na 3: Ƙara matakin motsa jiki
Yayin da kuke motsa jiki, jikin ku yana amfani da shagunan glycogen (ko adana glucose) don kuzari. Shekaru da yawa, 'yan wasa da yawa sun bi shawarar masana abinci mai gina jiki game da "carb loading," cin abinci mai yawan carbohydrate kafin horo ko gasa. Koyaya, idan kun guje wa cin carbohydrates kafin buga wasan motsa jiki, zaku iya fuskantar ketosis bayan motsa jiki ( 2 ).
Mataki na 4 – Gwada yin azumi na lokaci-lokaci
A cikin tarihi, mutane sun iya yin dogon lokaci ba tare da cin abinci ba. A cikin waɗannan lokuta, mutane sun shiga yanayin ketogenic.
Don maimaita wannan tsarin juyin halitta, zaku iya gwaji tare da yin azumi na ɗan lokaci. Sabon bincike ya nuna cewa azumi yana dawwama fiye da sa'o'i 12, ko kuma tsawaita lokacin rage cin abinci mai ƙarancin kalori, na iya taimakawa juye canjin rayuwa, sanya ku cikin yanayin ƙona mai. 3 ).
Duba wannan jagorar akan nau'o'in azumi na wucin gadi don ƙarin bayani.
Mataki 5 - Dauki Exogenous Ketone Supplements
Lokacin da ketosis mai gina jiki bai isa ba, wani lokacin kari zai iya taimaka muku shiga cikin yanayin ketogenic. Exogenous ketones, waɗanda ba su samar da jiki ba (watau jikin ketone endogenous), su ne ketone kari wanda zai iya ƙara adadin ketones da jikinka ke amfani da shi don man fetur ta hanyar isar da su kai tsaye zuwa cikin jini ta hanyar kari.
Exogenous Ketone Base za a iya ɗauka a kowane lokaci na yini, yana taimaka maka ƙara yawan matakan ketone na jini yayin canzawa zuwa ketosis ko bayan abinci mai wadatar carbohydrate. Wannan ƙarin ya ƙunshi jikin ketone da aka sani da BHB (beta-hydroxybutyrate), mafi yawan ketone a cikin jiki. Hakanan shine tushen kuzarin da jiki ya fi so idan babu glucose. 4 ).
Yadda ake kula da ketosis
Keto ba ana nufin ya zama abincin ɗan gajeren lokaci ba, ana nufin ya zama salon rayuwa. Kuma wani ɓangare na kowane salon rayuwa mai lafiya yana ba da sarari don yanayi na gaske kamar bukukuwa, abubuwan musamman, balaguro, da hutu.
Ko kuna tafiya, ziyartar dangi akan hutu, ko jin daɗin hadaddiyar giyar a lokacin farin ciki, ƙila ba za ku iya kula da yanayin ketogenic 100% na lokaci ba. Amma idan kun bi shawarwarin da ke ƙasa, za ku iya kula da yanayin ƙona kitse mafi yawan lokaci kuma ku dawo cikin ketosis bayan cinye carbohydrates da yawa.
Yi lissafin macros ɗin ku akan abincin ketogenic
Tuna tsarin zinariya na ketosis: ƙananan carb, isasshen furotin da mai mai yawa.
Matsakaicin adadin carbohydrates, furotin, da mai na iya bambanta daga mutum zuwa mutum, don haka kuna buƙatar yin ɗan gwaji don gano abin da ya fi dacewa a gare ku.
Don daidaitaccen abinci na ketogenic, yawanci kusan 70% mai, furotin 25%, da carbohydrates 5%.
Don samun ingantacciyar ƙididdiga na burin macro na kowane ɗayanku (la'akari da nauyin jikin ku, BMI, da matakin motsa jiki), yi amfani da kalkuleta na keto macro don nemo macro na keto na al'ada. Ta wannan hanyar, za ku san ainihin gram na jimlar carbohydrates, furotin, da mai da ya kamata ku ci.
Sarrafa carbohydrates don zama cikin ketosis
Dole ne a kiyaye yawan abincin carbohydrate da ƙasa sosai (da yawan cin mai) don jikin ku ya yi amfani da ƙarfin ƙona kitse na halitta. Ba za ku taɓa kaiwa ketosis ba idan ba ku da himma wajen nemo madaidaicin adadin carb don jikin ku.
Hanya mafi kyau don tantance madaidaicin ƙidayar net carb ɗin da ta dace a gare ku ita ce ta hanyar ƙididdige yawan adadin kuzarinku na yau da kullun. Hakanan, zaku iya amfani da kalkuleta macro na keto don wannan.
Gwada matakan ketone
Babban abu game da ketosis shine cewa ba kawai abinci bane, yanayin aunawa ne na metabolism. Don sanin gaske idan kuna cikin ketosis, kawai gwada matakan ketone ɗin ku. Akwai jikin ketone guda uku: acetone, acetoacetate y beta-hydroxybutyrate (BHB). Hanyoyi uku don gwada matakan ketone sune:
- Binciken fitsari: wuce haddi jikin ketone yana fitar da fitsari. Kuna iya amfani da igiyoyin gwajin keto (ko fitilu na fitsari) don gwada matakan ketone cikin sauƙi a gida. Duk da haka, wannan ba shine mafi daidaitaccen hanya ba.
- Gwajin jini: Hanya mafi daidaito (kuma mafi tsada) don auna matakan ketone ɗinku shine tare da mitar jini. Kamar dai tare da mitar glucose na jini, zaku soki yatsa, bayyana digon jini, sannan kuyi amfani da mitar jinin don auna matakan ketone na jini.
- gwajin numfashi: Ana iya gano acetone na jikin ketone ta hanyar numfashi. Yin amfani da mitar numfashi, kamar Ketonix mita, na iya auna matakan ketone lokacin da kuke fitar da numfashi. Wannan ita ce hanya mafi ƙanƙanta.
Cikakken tsari kan yadda ake shiga ketosis
Abincin ketogenic abinci ne mai kitse, ƙarancin carbohydrate wanda ke ƙoƙarin shiga cikin yanayin rayuwa da aka sani da ketosis. Da zarar kun kasance cikin ketosis, zaku iya samun fa'idodin kiwon lafiya da yawa waɗanda suka haɗa da asarar nauyi, mafi kyawun sukarin jini da matakan insulin, rage kumburi, da haɓakar fahimi tunani.
Sanin yadda ake shiga ketosis ya haɗa da cin mai mai yawa yayin da kuke ƙididdige adadin carb ɗin ku sosai. Lokacin da ketosis na abinci mai gina jiki bai isa ba, zaku iya gwada azumi na ɗan lokaci, ƙara yawan motsa jiki na yau da kullun, ko ƙarawa da ketones na waje.
Tabbatar bincika matakan ketone akai-akai don tantance idan kuna kula da ketosis yadda ya kamata. Idan ba haka ba, kawai ku sake duba yanayin cin abincin ku, kuyi wasu gyare-gyare ga abincin ku, sannan ku sake gwadawa.
Kaiwa da kiyaye ketosis ba ya faruwa cikin dare ɗaya, amma tare da haƙuri, juriya, da ingantaccen bayani, zaku iya jin daɗin rayuwar keto lafiya.