Yadda ake Shiga Ketosis da sauri: Yanke Carbobi, Gwada Azumi, da ƙarin Nasiha

Lokacin da ka shiga yanayin ketosis, jikinka yana canzawa daga amfani da glucose zuwa da farko amfani da ketones don man fetur. Wannan yana da fa'idodi da yawa ga lafiyar ku, gami da:

• Rashin mai ta hanyar lafiya.
• Rage yunwa da sha'awar sha'awa yayin da ke kiyaye ku tsawon lokaci.
• Ƙananan haɗarin cututtuka kamar cututtukan zuciya, nau'in ciwon sukari na II, har ma da ciwon daji.
• Matakan makamashi mafi girma.
• Karancin hauhawar sukarin jini.
• Kuma a gaba ɗaya, mafi kyawun jin daɗi.

Bi waɗannan matakan don shiga cikin ketosis da sauri:

1. Yanke carbi sosai

Matsakaicin iyakar carbohydrate don abincin keto shine kusan gram 30 kowace rana. Idan kai dan wasa ne, wannan iyaka na iya karuwa zuwa gram 100 kowace rana.

Lokacin fara rage cin abinci mai ƙarancin carb kamar abincin Atkins ko abincin keto, wasu mutane suna samun sauƙi ko ta'aziyya ta hanyar yanke carbohydrates a hankali. Koyaya, idan kuna son shiga cikin ketosis da sauri, rage yawan abincin ku shine matakin da ya dace. Bi diddigin abincin da kuka ci a wannan lokacin, kar ku bar wani ɓoyayyiyar carbohydrates zamewa karkashin radar.

Tafi ƙarancin carb ya fi sauƙi fiye da yadda kuke zato, koda lokacin da kuke cin abinci ko tafiya. Kuna iya yin buƙatu na musamman a gidajen abinci don yin abincinku mai ƙarancin-carb, kamar naman alade da sanwicin kwai ba tare da gurasar sanwici ba, ba shakka.

2. Kara yawan kitse mai inganci

Kitse masu lafiya sune muhimmin sashi na kowane tsarin abinci na keto. Idan kun kasance sababbi ga abincin keto, yana iya ɗaukar lokaci don canzawa zuwa wannan hanyar cin abinci. Tabbatar cewa yawan kitsen ku yana wakiltar 70-80% na jimlar adadin kuzari.

Wannan zai taimaka jikinka ya canza zuwa amfani da kitse a matsayin babban tushen mai, kodayake idan burin ku shine rage kiba, ya fi dacewa ku rage yawan kitsen ku don ba da damar ƙwayoyinku su ƙone rumbunan mai maimakon cinye mai.

Ku ci waɗannan kitse masu lafiya don shiga cikin ketosis da sauri:

• Mai irin su man kwakwa, man zaitun, mai, foda MCT, man avocado, ko macadamia man goro.
• nama mai kitse, kwai yolks, man shanu ko gishiri.
• keto kwayoyi da man goro.
• Fat ɗin kayan lambu irin su avocado, zaitun, ko man kwakwa.

3. Ɗauki ketones na waje

Exogenous ketones Su kari ne don taimaka muku shiga cikin ketosis da sauri. Mafi inganci ketones na waje sune waɗanda aka yi da beta-hydroxybutyrate (BHB ketones). BHB shine mafi yawan ketone a cikin jiki, yana yin har zuwa 78% na jimillar ketone a cikin jini. Hakanan shine tushen mai inganci fiye da glucose.

Shan ketones na waje yana taimakawa jikin ku shiga cikin ketosis da sauri (wani lokaci a cikin sa'o'i 24 kaɗan). Har yanzu kuna buƙatar cin abinci mai ƙarancin carb na ketogenic, amma kari zai iya rage adadin lokacin da yake ɗauka kuma yana rage duk wani sakamako mara kyau.

4. Gwada yin azumin lokaci-lokaci

Azumi ana amfani dashi akai-akai tare da abincin keto. Yana ɗaukar fa'idodin kiwon lafiya da yawa, gami da ingantaccen maida hankali, asarar nauyi da sauri, da rage matakan sukari na jini. Hakanan an danganta shi da raguwar alamun cututtuka daban-daban. Lokacin amfani dashi a hade tare da abinci na ketogenic, zai iya taimaka maka shiga cikin ketosis da sauri da kuma taimakawa wajen nauyi da asarar mai.

Idan ra'ayin tsaikon azumi yana tsoratar da ku, gwada waɗannan hanyoyi guda biyu:

• mai azumi Ya ƙunshi cin ƙarancin adadin kuzari (yawanci kusan adadin kuzari 1,000), tare da kusan 85-90% na waɗannan adadin kuzari waɗanda ke fitowa daga mai, na ƴan kwanaki.
• Azumin rabin kwana biyar o Mimicking Mai sauri (FMD) yana kwaikwayon tasirin azumi cikin kankanin lokaci. A cikin wannan ɗan gajeren lokaci, kuna cin abinci mai yawa (mai yawa). ¹ ).

5. Kara motsa jiki

Motsa jiki yana taimakawa rage shagunan glycogen (glucose da aka adana). Lokacin da shagunan glycogen ba su da yawa kuma ba a cika su da carbohydrates ba, jiki ya juya zuwa mai kona don kuzari. Don haka, haɓaka ƙarfin motsa jiki na iya taimaka muku shiga cikin ketosis da sauri.

6. Dauki man MCT

Man MCT na iya haɓaka matakan ketone na jini sosai fiye da man kwakwa, man shanu, ko kowane mai ( ² Ɗaukar su tare da ketones na waje, zai iya taimaka maka shiga cikin ketosis mai gina jiki a cikin sa'o'i kadan.

Man MCT na iya yin haka saboda matsakaicin sarkar triglycerides da ke cikinsa suna saurin daidaitawa kuma ana amfani da su don kuzari ta hanyar sel, sabanin fatty acids mai tsayin sarkar da ke ɗaukar tsawon lokaci don karyewa.

7. Rike furotin

Yin tafiya keto baya nufin dole ne ka yanke furotin sosai. A'a.

Cin isasshen furotin yana da mahimmanci don jin daɗin mafi kyawun ku akan abincin keto. Yana ba da yawancin abubuwan gina jiki da kuke buƙata don zama lafiya, yana taimaka muku cikowa, kuma yana taimakawa hana karyewar tsoka.

Shiga cikin keto ta hanyar mai da hankali kan kitse kawai yana saita ku don gazawa saboda zaku iya fara samun sakamako mara kyau daga rashin abubuwan gina jiki waɗanda isassun furotin ke bayarwa.

A matsayinka na babban yatsan yatsa, yakamata ku cinye aƙalla gram 0.8 na furotin a kowace laban nauyin jiki mara nauyi.

Bugu da ƙari, furotin mai inganci kamar naman sa mai ci da ciyawa shima yana samar da kitse mai kyau.

Idan kana da wahalar samun isasshen furotin, gwada furotin na whey ko furotin whey. de ccollagen don taimaka maka ci gaba da cikawa da kuma samar maka da bulo mai mahimmanci don girma da gyarawa.

8. Nemo abincin keto dole ne a sami

Nemo abinci masu dacewa da keto da girke-girke masu sauƙi shine mabuɗin don bin da jin daɗin abincin ketogenic. Hanya mafi sauƙi don sauka daga "jirgin keto" shine rashin samun amintattun zaɓuɓɓukan keto lokacin da kuke jin yunwa kuma kuna buƙatar kuzari. Don haka wannan shine abin da zaku iya yi:

• je saya daga abinci yarda don cin abinci na keto.
• Nemo sauki keto m girke-girke.
• Zaba abinci mai lafiya keto akan tafiya.

9. Kalli kayan ciye-ciye

Wuya fiye da bin abincin keto a gida shine kasancewa akan keto idan kuna tafiya. Lokacin da kuke wurin aiki, kan hanya, ko a filin jirgin sama, yana iya zama kusan ba zai yuwu a sami abincin keto ba..

Samun abubuwan ciye-ciye masu dacewa akan tafiya na iya yin bambanci tsakanin tsayawa kan hanya don dacewa da abincin keto ko fadowa daga jirgin.

Wasu daga cikin mafi kyawun abincin keto ko abun ciye-ciye sun haɗa da:

• Keto Protein Bars.
• Keto Nut Butter.
• Ƙarƙashin ƙwayar naman sa sugar.
• Kwayoyi da tsaba.

10. Yi musanya abinci mai lafiya lokacin da kuke cin abinci a waje

Lokacin da kuke cin abinci a waje, yin swaps lafiya ya fi sauƙi fiye da yadda kuke zato. Ba lallai ba ne ku jefar da ƙoƙarinku don kawai kuna cin abincin rana tare da aboki..

Yawancin gidajen cin abinci na iya yin oda kamar:

• Burger ba tare da bun.
• Salatin ba tare da sutura ba (ana yawan ɗora riguna tare da carbohydrates).
• Tacos ba tare da tortillas ba.
• Abin sha ba tare da sukari ba.

Idan kun fara cin abinci na keto ta bin waɗannan shawarwari 10, zai kasance da sauƙi a gare ku don yin canji zuwa daidaitawa zuwa mai.

Yaya tsawon lokacin da ake ɗauka don shiga cikin ketosis?

Ba za ku iya tsalle cikin ketosis kawai a cikin sa'o'i 24 ba. Jikin ku ya kasance yana kona sukari don ciyar da rayuwarku gaba ɗaya. Kuna buƙatar lokaci don daidaitawa zuwa ƙonawa ketones Kamar man fetur.

Don haka tsawon lokacin da ake ɗauka don shiga cikin ketosis? Wannan canji na iya ɗaukar ko'ina daga sa'o'i 48 zuwa mako guda. Tsawon lokacin zai bambanta dangane da matakin ayyukanku, salon rayuwa, nau'in jiki, da kuma cin abinci na carbohydrate. Akwai hanyoyi da yawa da zaku iya hanzarta wannan tsari, kamar azumin lokaci-lokaci, sosai rage yawan cin carbohydrate da kari.

Ka tuna: Da zarar kun shiga cikin ketosis, babu tabbacin cewa za ku zauna a cikin ketosis. Idan kun ci abinci mai ɗauke da carbohydrate, kuna yin aiki Keken Carb ko ƙara yawan abincin ku na carbohydrate don wasan motsa jiki, jikin ku na iya fara ƙone glucose. Don komawa cikin yanayin ƙona kitse, bi hanyoyin da kuka yi don shiga cikin ketosis da farko.

3 Ƙarin Nasihu don Canjawa zuwa Keto

Lokacin da jikinka ya fara shiga ketosis, yana canzawa daga tushen mai da aka fi so. Wannan sauyi na iya haifarwa irin wannan illar ga masu mura a wasu mutane, kamar gajiya, ciwon kai, tashin hankali, sha'awar sukari, hazo na kwakwalwa, da matsalolin ciki. Ana kiran wannan sau da yawa "keto mura."

Exogenous ketone supplementation iya taimaka rage wadannan maras so bayyanar cututtuka. Idan kari bai isa ba, gwada waɗannan shawarwari:

1. Kasance cikin ruwa

Mutane da yawa suna fuskantar raguwar nauyin ruwa lokacin da suka canza daga cin daidaitaccen abincin mai-carb zuwa abincin keto. Saboda haka, yana da mahimmanci a zauna a cikin ruwa. Har ila yau, ana kuskuren yunwa da rashin ruwa. Ka guje wa wannan ta hanyar shan ruwa akai-akai, musamman lokacin da kake da sha'awa ko yunwa.

2. Ɗauki electrolytes don guje wa ciwon keto

Baya ga shan ruwa mai yawa, yana da mahimmanci a sha wajan don taimakawa rama asarar ruwa da kuma cika duk electrolytes da suka ɓace tare da su.

3. Samun isasshen barci

Cikakken barci yana da mahimmanci don aikin hormonal da gyaran jiki. Rashin samun isasshen barci yana da illa ga glandar adrenal da tsarin sukari na jini. Yi ƙoƙarin yin barci aƙalla sa'o'i bakwai a dare. Idan kuna fuskantar matsalar samun ingantaccen barci, ƙirƙirar yanayi mai dacewa don hutawa, kamar adana na'urar sanyaya ɗakin kwana, kashe duk na'urorin lantarki awa ɗaya ko biyu kafin lokacin kwanta barci, ko sanya abin rufe fuska.

Yadda ake sanin ko kuna cikin ketosis

Idan burin ku shine shiga cikin ketosis da sauri, yakamata ku duba matakan ketone ɗin ku. Me yasa? Gwaje-gwajen suna taimaka muku gano abinci ko halaye waɗanda suka kore ku daga ketosis.

Akwai manyan hanyoyi guda uku don duba matakan ketone:

• Binciken fitsari: Ko da yake wannan yana ɗaya daga cikin mafi arha hanyoyin, amma kuma mafi kuskure. Ketones da ba a amfani da su suna barin jiki ta fitsari, wanda ke nufin da gaske kuna auna ketones da ba a yi amfani da su ba.
• Wannan hanya ce mafi inganci fiye da gwajin fitsari, amma kuma ba ita ce mafi kyau ba. Wannan hanyar tana auna adadin acetone (wani jikin ketone), lokacin da yakamata kuyi ƙoƙarin auna adadin ketone BHB.
• Wannan ita ce mafi kyawun shawarar kuma madaidaiciyar hanya don bincika matakan ketone. Tare da ƙaramin ɗan yatsa, zaku iya auna matakin ketones BHB a cikin jini.

Dalilin # 1 Ba ku cikin Ketosis tukuna

Idan kun gwada duk hanyoyin da ke sama kuma har yanzu ba ku shiga ketosis ba, dalilin da ya fi dacewa shine. wuce haddi na carbohydrates.

Carbs na iya shiga cikin abincin ku na yau da kullun kuma ya hana ku shiga ko fita daga ketosis, kuma wannan shine mafi yawan dalilin da yasa sabbin masu cin abinci na keto ke jin kamar suna yin komai daidai kuma har yanzu basu shiga ketosis ba.

Boyayyen carbohydrates na iya zuwa daga:

• Abinci a gidajen abinci. Misali, yawancin miya suna ɗauke da sukari.
• "Lafiya" snacks. Yawancin abubuwan ciye-ciye, har ma waɗanda ake la'akari da ƙarancin carb, suna da sinadarai masu arha da syrups waɗanda tada sukarin jini da kuma fitar da ku daga ketosis.
• Kwayoyi da yawa. Kwayoyi babban abun ciye-ciye ne na keto, amma wasu daga cikinsu sun fi sauran. Cin goro ba tare da auna adadin ba zai iya tura ka sama da iyakarka.

ƙarshe

Idan kuna duba matakan ketone akai-akai, bi matakai 10 da aka zayyana a sama, ɗauki kari lokacin da ake buƙata, kuma ku kalli yadda ake amfani da carbohydrate, ba za ku ƙara yin mamakin tsawon lokacin da ake ɗauka don shiga ketosis ba. Za ku kasance cikin ketosis, mai ƙonewa da kuzari da isa ga burin lafiyar ku cikin ɗan lokaci.