Feem ntau cov khoom noj tom qab ua haujlwm tsis haum rau lub neej keto. Lawv muaj suab thaj ntau dhau, cov protein tsawg dhau, ntau cov khoom ntxiv, lossis tag nrho cov saum toj no ua ke.
Nyeem daim ntawv lo ntawm ib qho bar lossis co ua ntej lossis tom qab koj ua haujlwm. Muaj ntau ntawm lawv yog tag nrho cov nplej, qab zib thiab additives.
Ntau ntawm cov tuav no muaj koj tag nrho cov hnub carbohydrate faib rau hauv ib qho kev pabcuam. Txhua tus ntawm lawv nce koj cov ntshav qab zib, khob koj tawm ntawm ketosis, thiab qhov phem tshaj plaws, muab koj rau hauv hom roj cia. Tsis ua tsaug.
Koj xav tau cov zaub mov tom qab kev ua haujlwm uas tsis yog tsuas yog txhawb nqa koj txoj kev ua neej keto xwb, tab sis kuj txhawb koj lub cev kev ua haujlwm thiab rov zoo.
Hmoov tsis zoo, feem ntau cov ntaub ntawv noj qab haus huv tom qab ua haujlwm suav nrog noj ib tuj ntawm carbs.
Thiab qhov ntawd tsuas yog tsis muaj tseeb.
Qhov tseeb, cov leeg nqaij protein synthesis, lossis kev cob qhia rov qab, ua haujlwm tau mejor carb dawb. Tiag tiag, koj xav tau ntau cov protein thiab rog.
Tab sis tau kawg, ua ntej koj txheeb xyuas cov khoom noj tom qab workout, koj yuav xav paub seb kev ua haujlwm rov qab ua haujlwm li cas. Qhov kev paub no yuav los ua ke tom qab.
Cov txheej txheem
protein ntau rau cov nqaij ntshiv
Thaum koj nqa qhov hnyav, khiav lossis seev cev, koj rhuav tshem cov leeg nqaij. Txhawm rau kom muaj zog thiab rov zoo, cov leeg nqaij ntawd xav tau cov protein.
Tshwj xeeb, cov leeg xav tau leucine, ib qho ntawm ob peb ceg saw amino acids (BCAAs) pom hauv cov protein ua tiav. Leucine txhawb cov leeg nqaij lossis nqaij protein synthesis.
Kev tawm dag zog los yog kev cob qhia lub zog tsim cov kua muag microscopic hauv cov leeg nqaij. Qhov no yog ib txwm zoo kawg nkaus thiab yog qhov tseeb li cas koj cov leeg loj hlob. Peb mam li hu ua "muscle breakdown."
Thaum koj noj cov zaub mov zoo uas muaj leucine, koj tswj tau qhov zoo ntawm cov protein sib npaug thiab koj cov leeg yuav rov qab muaj zog.
Tsis noj leucine txaus? Cov leeg tseem puas lawm.
Yog li koj yuav tsum noj leucine-nplua nuj protein ntau npaum li cas?
Tias nyob ntawm seb koj ua li cas:
- kev tawm dag zog hnyav: 1,6 g / protein ib kg ntawm lub cev hnyav.
- Qoj ib ce sib xws: 1,3 g / protein ib kg ntawm lub cev hnyav.
- Kev tawm dag zog me me: 1 g / protein ib kg ntawm lub cev hnyav.
Txog li 2 g ntawm cov protein / kg ntawm lub cev hnyav ib hnub, kwv yees li 160 grams ntawm cov protein rau 81,5 kg tus neeg, suav tias yog kev nyab xeeb.
Thiab ua li cas txog kev noj cov protein ntawm cov zaub mov ketogenic? Nws hloov tawm hais tias qhov nruab nrab mus rau siab protein kom tsawg yog qhov zoo, txawm tias koj nyob nraum ketogenic. Txawm hais tias feem ntau cov neeg khaws lawv cov protein kom tsawg li ntawm 30% ntawm lawv cov calories kom tsawg, nws tsis zoo li koj yuav ntsib. gluconeogenesis txawm tias koj noj ntau tshaj qhov ntawd.
Lub sijhawm noj cov protein
Nws yog koj tiag tiag koj ua cov nqaij ntawd xav tau cov protein kom rov tsim dua tab sis nws tsis muaj teeb meem yog tias koj noj cov protein ua ntej o tom qab lub sijhawm ua haujlwm. Qhov tshwm sim zoo ib yam.
Yuav Ua Li Cas Ketogenic Diet Preserves Muscle
Kev noj zaub mov tsawg-carb, rog rog ketogenic Nws tsis tsuas yog hlawv cov ntaub so ntswg adipose (lub cev rog), tab sis nws tseem khaws cov nqaij ntshiv.
Yog li:
#1 Keto txuag cov leeg
Ketones yog koj lub zog thaub qab. Thaum koj noj cov zaub mov uas tsis muaj carbohydrates, cov rog rog, koj lub cev tsis siv cov piam thaj thiab pib siv cov ketones.
Thaum ketones nkag rau hauv koj cov hlab ntsha, lawv xa lus rau koj lub cev: carbohydrates tsis tshua muaj, nws yog lub sijhawm los hlawv rog thiab khaws cov leeg. Kev hais lus, ketones (tshwj xeeb yog beta-hydroxybutyrate lossis BHB) cuam tshuam nrog cov amino acid leucine hauv cov leeg los txhawb kev tsim cov protein, tseem hu ua cov leeg loj hlob thiab kho.
Qhov kev hloov pauv no tau pab cov neeg yos hav zoov-sawv cev muaj zog thaum muaj kev tshaib kev nqhis.
Tsuav koj muaj fatty acids thiab ketones hauv koj cov hlab ntsha, koj cov leeg yuav muaj zog. Tsom ntsoov rau kom tau txais cov protein txaus thiab koj cov leeg yuav muaj zog dua.
Ntxiv nrog rau kev nce BHB, keto kuj nce adrenaline.
#2 Keto nce adrenaline thiab loj hlob yam
Kev noj haus ketogenic txo qis ntshav qab zib thiab cov ntshav qab zib tsawg txhawb kev tsim cov adrenaline. Adrenaline nce ob leeg khaws cia cov leeg thiab cov rog poob.
Ntxiv nrog rau adrenaline, cov ntshav qab zib qis kuj tseem qhia txog kev tso tawm cov tshuaj hormones loj hlob (GH) thiab insulin zoo li kev loj hlob zoo li 1 (IGF-1). Cov tshuaj hormones no cuam tshuam nrog cov leeg nqaij, qhia lawv kom loj hlob thiab rov zoo.
Cia peb tshuaj xyuas qee qhov kev sim tshuaj ntsuam xyuas ntawm cov leeg-tshem cov nyhuv ntawm keto noj zaub mov.
#3 Keto txhim kho lub cev muaj pes tsawg leeg
Muaj ntau yam pov thawj tias keto noj zaub mov txhim kho lub cev muaj pes tsawg leeg hauv cov neeg rog rog. Tab sis li cas txog cov neeg noj qab haus huv?
Txhawm rau teb cov lus nug no, cov kws tshawb fawb tau noj 26 tus tub ntxhais hluas ncaws pob ob qho kev noj haus: qis-carb keto thiab cov khoom noj uas muaj carb Western.
Tom qab 11 lub lis piam ntawm qhov hnyav, cov neeg ncaws pob keto muaj cov leeg nqaij thiab rog tsawg dua li cov neeg ncaws pob siab.
Yog li txhawm rau tsim cov leeg, qhov twg cov khoom noj ketogenic ua tiav, cov carb siab tsis ua tiav. Koj tab tom nrhiav seb yog vim li cas.
Vim li cas Carbs Fail Cov leeg
Tej zaum koj yuav tau hnov cov lus xaiv tias koj xav tau cov carbohydrates los tsim cov leeg. Tshwj xeeb tshaj yog tias koj xav tau insulin. Y Tsis muaj dab tsi nce insulin zoo dua li carbohydrates.
Txawm li cas los xij, qhov no yog cov ntaub ntawv qub tiag tiag.
Yog lawm, insulin yog technically anabolic lossis "tsev" cov tshuaj hormones, tab sis nws tsis muaj tseeb tias koj xav tau nws los tsim lossis tswj cov leeg.
Qhov tseeb yog tias thaum koj tau txais leucine txaus, koj xav tau cov tshuaj insulin tsawg heev los kho cov leeg.
Piv txwv li: Hauv kev tshawb fawb me me, kev noj zaub mov tsawg-carb ketogenic txhawb cov leeg nqaij mejor a siab carb western noj.
Qhov kev pom zoo? Koj tsis xav tau cov carbohydrates rau cov leeg nqaij. Tsuas yog muaj protein ntau thiab rog rog.
Tab sis dab tsi raws nraim koj yuav tsum noj kom rov zoo siab thiab nyob keto? Nyeem ntxiv kom paub.
Sab saum toj 10 zaub mov rau kev cob qhia keto
#1 whey protein
Cov amino acid leucine yog tsim nyog rau kev loj hlob ntawm cov leeg. Thiab whey protein yog koj qhov tseem ceeb ntawm leucine.
Ua ntej, tus whey protein yog tag nrho cov protein, lub ntsiab lus nws muaj tag nrho cuaj qhov tseem ceeb amino acids, suav nrog cov ceg ntoo- saw amino acids uas tsim cov leeg. Cov amino acids tseem ceeb xws li leucine tsis tuaj yeem ua ke. Koj yuav tsum tau txais lawv los ntawm kev noj zaub mov lossis tshuaj ntxiv.
Piv nrog rau lwm cov hmoov protein, whey stacks favorably. Qhov tseeb: raws li World Health Organization (WHO), whey nyob qib siab dua hauv kev zom zaub mov thiab ua haujlwm zoo dua li casein, hemp, taum pauv, los yog kua protein.
Thiab thaum nws los txog rau kev rov qab ua haujlwm rov qab, whey yog huab tais.. Ob tug piv txwv ceev tam sim no.
Hauv kev kawm, cov kws tshawb fawb tau muab 12 tus neeg ncaws pob whey lossis carbohydrates thiab hais kom lawv nqa qhov hnyav. Raws li kev cia siab, cov ntshav tau yeej. Yuav kom paub meej: Ntawm ob qho tib si 12 thiab 24 teev tom qab kev cob qhia, pawg whey-ntxiv tau cov cim zoo ntawm cov leeg nqaij, lub zog, thiab lub zog.
Lwm txoj kev tshawb fawb, lub sijhawm no hauv 70 tus poj niam laus. Tom qab 12 lub lis piam ntawm kev cob qhia lub zog ntxiv rau ib qho kev qhia ua ntej lossis tom qab kev cob qhia whey lossis placebo, cov poj niam whey ntxiv tau muaj zog dua.
Lawv kuj tseem tswj hwm cov leeg nqaij ntau dua li kev tswj hwm cov placebo, muaj kev vam meej hauv kev sib ntaus tawm tsam hnub nyoog txog cov leeg nqaij poob.
Cov whey kuj ua tau zoo heev nrog keto-induced poob phaus. Piv txwv li: a pab pawg ntawm cov kws tshawb fawb tau pom tias ntxiv whey rau kev noj haus ketogenic Khaws cov nqaij ntshiv thiab rhuav tshem cov rog.
Whey protein cais tawm, zoo dua yog cov nyom noj ntau yam, yooj yim ntxiv rau koj txoj kev ua neej keto. Cia li muab 20-30 grams rau hauv koj lub smoothie thiab sib tov.
- PBN - Canister ntawm Whey Protein Isolate Powder, 2,27 kg (Chocolate Flavor)
- Txhua qhov kev pabcuam muaj 26 g ntawm cov protein
- Formulated nrog hwm cov khoom xyaw
- Haum rau cov neeg tsis noj nqaij
- Kev Pabcuam Ib Lub Thawv: 75
#2 nqaij thiab ntses
Ob qho tib si zoo nyom-noj cov nqaij thiab cov ntses qus-ntxuav yog qhov zoo tshaj plaws ntawm cov rog thiab cov protein. Vim li no, lawv ob leeg ua noj zoo tom qab kev ua haujlwm.
Nqaij thiab ntses, zoo li whey, yog tag nrho cov proteins. Nco ntsoov: koj tsuas tuaj yeem tau txais leucine los ntawm cov protein ua kom tiav.
Ntxiv rau, ob qho tib si nqaij thiab ntses yog super keto-phooj ywg, tshwj xeeb tshaj yog cov kev xaiv fattier xws li cov ntses ntses ntses los yog cov nqaij nyug zoo noj nqaij nyug steak.
Rau kev siv, cov khoom noj ketogenic yog li 60% rog, 30% protein, thiab 10% carbs ib calorie. Salmon fillet yog rog thiab muaj protein ntau, ua rau nws zoo meej tom qab noj mov. Ntxiv rau, nws yuav tsis nce koj cov quota carb.
Ntxiv rau cov protein thiab rog, ntses salmon kuj muaj omega-3 fats EPA thiab DHA. Omega-3s yog anti-inflammatory thiab tau pom tias txo qhov mob tom qab kev cob qhia.
Qhov txiaj ntsig kawg ntawm nqaij thiab ntses? Lawv feem ntau yog hypoallergenic.
Qee tus neeg tsis tuaj yeem noj mis nyuj, uas txwv tsis pub muaj casein thiab (qee zaum) whey. Lwm tus muaj teeb meem nrog soy. Lwm tus tseem nrog qe.
Yog tias ib qho ntawm cov suab zoo li koj, tej zaum cov nqaij thiab ntses yuav tsum yog qhov koj nyiam tom qab workout protein qhov chaw.
Lwm qhov kev xaiv hypoallergenic thiab plab-phooj ywg? Collagen hmoov.
#3 Collagen Powder
Thaum koj tawm dag zog, koj tsis yog ua kom cov leeg xwb. Nws kuj ua rau cov ntaub so ntswg puas.
Cov ntaub so ntswg tuav cov pob txha ua ke txiav txim siab ntau lawm thiab cuam tshuam koj ntau yam ntawm cov lus tsa suab.
Cov ntaub so ntswg sib txuas yog dab tsi? Nws yog tsim los ntawm collagen. Yog li tom qab qoj ib ce, collagen synthesis yog qhov tseem ceeb rau kev rov qab los.
Thiab txoj hauv kev zoo tshaj plaws los txhawb collagen synthesis yog haus collagen hmoov.
Collagen hmoov tsis muaj leucine ntau, tab sis Muaj Nws muaj ntau cov amino acids glycine thiab proline. Cov amino acids no yog lub luag haujlwm tseem ceeb rau kev tsim cov collagen.
Puas yog collagen keto, koj nug? Yog lawm, collagen yog cov khoom noj ketogenic zoo meej.
Qhov no yog vim collagen tsis ntxiv rau koj cov carb suav thiab pab kom ntshav qab zib tsawg. Thiab cov ntshav qab zib tsawg yog koj lub cev txoj hauv kev paub kom nyob twj ywm hauv ketogenic thiab rog rog.
#4 qe
Lub qe yog qhov keto txuj ci tseem ceeb: muaj roj ntau, muaj protein ntau, tsis tshua muaj carb.
Raws li lub WHO, qe protein yog tib yam proteins uas rivals whey hauv efficiency, bioavailability thiab digestibility. Qhov no txhais tau hais tias qe, zoo li buttermilk, yog qhov kev xaiv zoo los txhawb koj lub cev tom qab kev tawm dag zog.
Qe yolks kuj muaj choline, uas yog ib qho khoom noj uas muaj roj mitochondria hauv cov leeg nqaij . Mitochondria yog lub zog ntawm koj lub hlwb, yog li qhov no yog xov xwm zoo rau lub zog thiab rov qab los. Yog tsis muaj choline tsis muaj zog.
Thiab ib yam li ntses salmon, cov qe organic thiab pasture-tso muaj cov tshuaj tiv thaiv omega-3s. Zoo rau txo qhov mob tom qab ua haujlwm.
Txawm li cas los xij, qhov no yog qhov khoom nrog qe. Lawv siv sijhawm los ua. Thiab yog hais tias koj xav yuav ib tug zoo zoo qe dawb protein, npaj them dearly rau nws.
Tsis tas li ntawd, ntau tus neeg muaj kev nkag siab lossis ua xua rau cov qe, uas tshem tawm lawv ntawm lub rooj tag nrho.
Txawm li cas los xij, yog tias koj pom koj tus kheej ntawm noj tshais buffet thiab tuaj yeem zam lub qe, hla cov croissants thiab lo rau scrambles thiab omelettes.
#5 cov protein ntau
Nws yog ib qho nyuaj rau nrhiav ib tug ketogenic protein bar. Feem ntau ntawm lawv muaj ntau ntau carbohydrates. Thiab qhov ib txwm muaj yog tias cov carbohydrates feem ntau yog los ntawm cov piam thaj ntshiab.
Cov carbohydrates ntau dhau ua rau cov ntshav qabzib nce siab, uas nce qib insulin, uas kaw qhov rooj ntawm ketosis. Thiab nrog cov qib siab ntawm insulin, ib qho roj cia cov tshuaj hormones, koj tsis tuaj yeem poob rog.
Khaws cov ntshav qab zib kom qis , ntawm qhov tod tes, ua rau koj nyob rau hauv keto hom, thiab keto pab koj poob phaus, hlawv rog, thiab khaws cov nqaij.
Yog li koj xav nyob keto tab sis kuj xav tau ib yam dab tsi sai tom qab kev tawm dag zog. Ib yam khoom muaj protein ntau uas yuav tsis ua rau koj tawm ntawm ketosis. Ib yam dab tsi uas tsis muaj khoom qab zib, xim xim, lossis qab zib cawv. Koj yuav muaj lub sijhawm nyuaj nrhiav cov khoom noj muaj protein ntau. Tab sis ntawm no peb yuav ua kom koj lub neej yooj yim dua yog li ntawm no koj muaj 3 txawv flavors thiab keto sib xws.
#6 exogenous ketones
Thaum koj ua raws li kev noj haus ketogenic, koj lub cev pib tsim cov ketone lub cev beta-hydroxybutyrate (BHB). nyob rau hauv koj lem, BHB txo cov ntshav qab zib thiab khaws cov leeg nqaij.
Tab sis kev noj haus ib leeg tsis yog tib txoj hauv kev los ua kom cov ntshav ketone ntau ntxiv. Koj tseem tuaj yeem haus cov ketones ncaj qha.
Cov ketones noj tau, hu ua exogenous ketones, tuaj nyob rau hauv ob hom: ketone ntsev thiab ketone esters. Ketone esters muaj zog dua, tab sis tsis kav ntev npaum li ketone ntsev. Tsis tas li ntawd, esters muaj qhov tsis xis nyob.
Thiab exogenous ketones tuaj yeem txhim kho kev tawm dag zog.
Cov kws tshawb fawb tau pub 10 tus neeg ncaws pob haus dej haus uas muaj carbohydrate, haus rog, lossis haus dej ketone ua ntej kev sib tw caij tsheb kauj vab. Tom qab kev cob qhia, ketone-fed ncaws pob muaj:
- Ua kom rog rog.
- Txhim kho glycogen kev txuag.
- Txo cov leeg nqaij lactate (xws li cov nqaij leeg zoo dua).
- Qib siab ntawm BHB.
Lwm qhov txiaj ntsig ntawm exogenous ketones? Lawv pab txav cov piam thaj los ntawm cov ntshav mus rau lub cev hnyav. Hauv lwm lo lus, nws txhim kho kev ua kis las y txo cov ntshav qab zib tib lub sijhawm.
Thiab txij li cov ntshav qab zib siab tau txuas rau kev rog thiab mob ntev raws li qhia hauv Chav no thiab nws tseem yog lwm txoj kev kawm no, nws yog qhov zoo kom nws qis.
Lwm txoj hauv kev kom nce qib ketone thiab txo cov ntshav qab zib? MCT vaj.
- KETOGENIC / KETO: Ketogenic profile txheeb xyuas los ntawm cov ntshav ketone ntsuas. Nws muaj ketogenic macronutrient profile thiab xoom qab zib.
- TAG NRHO NATURAL INGREDIENTS: Tsuas yog siv cov khoom xyaw ntuj thiab kev noj qab haus huv xwb. Tsis muaj dab tsi hluavtaws. Tsis muaj cov txheej txheem fiber ntau.
- KHOOM KETONES: Muaj Ketosource Pure C8 MCT - ib qhov chaw purity siab heev ntawm C8 MCT. C8 MCT yog MCT nkaus xwb uas ua kom muaj ketones hauv cov ntshav.
- ZOO TSHAJ PLAWS THIAB TXOJ CAI: Cov neeg siv khoom tawm tswv yim txij li thaum tso tawm piav qhia cov kab no li 'lush', 'delicious' thiab 'amazing'.
#7 MCT vaj
MCT roj, los yog nruab nrab saw triglyceride roj, yog ib hom roj tau los ntawm cov txiv maj phaub roj. Tej zaum koj twb hnov txog nws, tej zaum txawm muaj ib tug.
Qhov zoo ntawm MCT roj? Ntxiv me ntsis rau cov dej qab zib lossis zaub mov, txawm tias tsuas yog ob peb grams, tuaj yeem ua rau koj nkag mus rau ketosis sai sai.
Tias yog vim li cas, tsis zoo li lwm cov rog, MCT roj ncaj qha mus rau lub siab rau ketone hloov dua siab tshiab. MCT roj yog koj li keto luv luv: ib qho yooj yim hack los tsa BHB cov ntshav.
Thiab cov qib siab dua ntawm BHB, uas koj nyuam qhuav kawm txog, sib koom ua ke nrog leucine los khaws thiab kho cov leeg nqaij.
Kev sib xyaw ketones thiab leucine yog qhov yooj yim. Tsuas yog ntxiv MCT roj, lossis MCT roj hmoov, rau koj cov protein ua haujlwm tom qab ua haujlwm.
Lwm cov khoom noj ntxiv rau qhov smoothie? Xav tias ntsuab.
- QHOV CHAW KETONES: Cov purity siab heev ntawm C8 MCT. C8 MCT tsuas yog MCT uas ua kom cov ntshav ketones tau zoo.
- YOOJ YIM DIGESTED: Cov neeg siv tshuaj xyuas qhia tau tias tsawg dua cov neeg tau ntsib qhov mob plab uas pom nrog cov roj purity MCT qis dua. Mob plab, quav...
- NON-GMO, PALEO & VEGAN SAFE: Qhov no tagnrho-natural C8 MCT roj yog tsim rau kev noj nyob rau hauv tag nrho cov zaub mov thiab yog kiag li tsis-allergenic. Nws tsis pub nplej, mis nyuj, qe, txiv laum huab xeeb thiab ...
- PURE KETONE ENERGY: Ua kom muaj zog ntxiv los ntawm kev muab lub cev rau lub cev ketone roj. Qhov no yog lub zog huv. Nws tsis nce ntshav qabzib thiab muaj cov lus teb ntau ...
- YOOJ YIM RAU LUB SIJ HAWM: C8 MCT Cov roj tsis muaj ntxhiab, tsis qab thiab tuaj yeem hloov tau rau cov roj ib txwm muaj. Yooj yim sib tov rau hauv protein shakes, kas fes tsis muaj phom, lossis ...
Thiab kuj nyob rau hauv nws cov hmoov version.
- [MCT OIL POWDER] Vegan hmoov zaub mov ntxiv, raws li Medium Chain Triglyceride Oil (MCT), muab los ntawm Txiv maj phaub roj thiab microencapsulated nrog cov pos hniav arabic. Peb muaj ...
- [VEGAN SUITABLE MCT] Cov khoom uas tuaj yeem noj tau los ntawm cov neeg ua raws li Vegan lossis Vegetarian Diets. Tsis muaj allergens zoo li mis nyuj, tsis muaj qab zib!
- [MICROENCAPSULATED MCT] Peb muaj microencapsulated peb cov roj txiv maj phaub MCT siab siv cov pos hniav arabic, cov khoom noj fiber ntau muab rho tawm los ntawm cov khoom siv ntuj ntawm acacia No ...
- [ TSIS TAU TXAIS ] Feem ntau ntawm cov roj MCT muaj los ntawm xibtes, txiv hmab txiv ntoo nrog MCTs tab sis cov ntsiab lus siab ntawm palmitic acid Peb cov roj MCT tsuas yog los ntawm ...
- [ MANUFACTURING IN SPAIN ] Tsim nyob rau hauv ib qho IFS certified laboratory. Tsis muaj GMO (Genetically Modified Organisms). Kev tsim khoom zoo (GMP). Tsis muaj Gluten, Ntses, ...
#8 Zaub
Koj qhov kev xav tau macronutrient ntawm keto yog qhov yooj yim zoo nkauj: rog, protein, carbs. koj twb paub lawm zoo tshaj proportions.
Txawm li cas los xij, micronutrients. tsis muaj lawv yooj yim heev. Koj xav tau kaum ob cov as-ham rau txhua yam ntawm lub hlwb noj qab haus huv mus rau kev ua pa kom rov ua haujlwm rov qab. Vitamin D, vitamin A, vitamin C, magnesium, hlau, zinc, iodine: cov npe ntev heev.
Yuav kom tau koj cov micronutrients, Yawg hais yog lawm, koj yuav tsum noj koj cov zaub. Tshwj xeeb tshaj yog cov zaub ntsuab.
Tab sis txawm hais tias koj ua raws li yawg cov lus qhia, tej zaum koj tseem yuav tsis muaj micronutrients. Koj yuav tsum tau noj 3-4 khob ntawm spinach, piv txwv li, kom tau raws li koj qhov xav tau magnesium txhua hnub.
Thaum nws tuaj ntxiv dag zog rau cov leeg thiab txhawb nqa koj lub paj hlwb, magnesium yog qhov tsis xav tau. Yog tsis muaj magnesium txaus, koj tsuas yog ua tsis tau.
Lub sijhawm tom ntej koj ua ib qho kev ua haujlwm tom qab ua haujlwm, xav txog kev ntxiv cov hmoov nplej zoo rau hauv qhov sib tov. Ua li ntawd nws yuav npog koj cov kev cai macro thiab micro hauv ib qho mus.
Tom ntej no, lwm macro / micro zog: avocado.
#9 avocado
Ib khob ntawm avocado muaj cov hauv qab no macronutrients:
- 22 gram ntawm cov rog.
- 4 grams ntawm cov protein.
- 13 gram carbohydrates.
Tos, tsis yog 13 grams carbs siab dhau lawm?
Tsis nyob rau hauv lub xub ntiag ntawm kev noj haus fiber ntau. Qhov khoom yog, avocado muaj 10 grams fiber ntau, thiab cov fiber ntau offsets carb load los ntawm kev txwv cov ntshav qab zib teb.
Txhawm rau muab nws ua lej: 13 grams carbohydrates - 10 grams fiber = 3 grams carbohydrates net.
Yog li rau koj lub hom phiaj keto, koj tsuas yog yuav tsum suav 3 grams carbs los ntawm avocado.
Avocados kuj tseem muaj qhov muaj zog ntawm micronutrients. Hauv ib khob ntawm cov txiv hmab txiv ntoo ntsuab no, koj muaj:
- 42% ntawm koj niaj hnub vitamin B5 los yog pantothenic acid - rau lub zog tsim.
- 35% ntawm koj cov vitamin K txhua hnub - rau ntshav txhaws.
- 30% ntawm koj cov folate txhua hnub: rau lub zog, metabolism thiab kho DNA.
- 21% ntawm koj cov vitamin E txhua hnub - rau kev tiv thaiv antioxidant.
Thaum kawg, kev ntxhib los mos. Avocados tig koj lub smoothie los ntawm cov kua mus rau tuab, velvety paj npleg.
Yog tias koj tseem tshaib plab tom qab lub smoothie, xav txog ib qho puv tes ntawm keto ceev.
Noob #10
Xav ntxiv roj ntxiv rau koj cov zaub mov tsis haus cov roj txiv roj?
Yooj yim. Noj txiv hmab txiv ntoo qhuav.
Almonds, macadamia ceev, cashews, walnuts, thiab pistachios yog cov rog rog, cov khoom noj txom ncauj tsawg-carb keto.
Tab sis txiv ntseej tsis yog qhov zoo ntawm macronutrients xwb. Lawv kuj yog qhov zoo ntawm micronutrients.
Piv txwv li, ib lub khob ntawm txiv ntoo, muaj 53% ntawm koj cov tooj liab txhua hnub, 44% ntawm koj cov manganese txhua hnub, thiab 20% ntawm koj cov molybdenum.
Nqa tooj liab. Nws yog ib qho tseem ceeb rau cov synthesis ntawm collagen, uas, raws li koj twb paub lawm, nws yog ib feem ntawm tej workout zoo rov qab. Thiab nws yog ib qho nyuaj kom tau txais tooj liab txaus los ntawm kev noj haus.
Yog li yog tias koj coj txoj kev ua neej ketogenic, txiv ntoo yuav tsum yog lub hauv paus ntawm koj txoj kev noj haus.. Tsis muaj dab tsi yooj yim dua mus rau lub gym, chaw ua haujlwm lossis ua yeeb yaj kiab.
Yog tias koj xav sib tov lawv, xav txog cov txiv ntoo butter, cov kua qab qab ntawm cov txiv ntoo. Nws yog qhov zoo dua li ris nqos cov txiv ntseej.
Tam sim no koj tau thauj khoom nrog cov khoom noj khoom haus tom qab keto zoo tshaj plaws, nws yog lub sijhawm los muab koj txoj kev npaj ua haujlwm keto ua haujlwm.
- PEANUTS, NATURAL SNACK: Peb cov pecans yog 100% ntuj. Ntawm Dorimed peb ua hauj lwm los coj koj cov khoom zoo tshaj plaws ntawm lub hauv paus chiv keeb siv cov khoom xyaw nrog xoom toxicity uas ...
- Kev sib xyaw ua ke zoo tshaj plaws rau koj cov pluas noj: Cov txiv hmab txiv ntoo qhuav no yog kev sib xyaw ua ke zoo tshaj plaws rau cov nplej, ncuav qab zib lossis khoom qab zib, zaub xam lav, smoothies, thiab lwm yam zaub mov. Koj tuaj yeem noj lawv nyoos thiab tsis muaj ntsev ...
- SUITABLE FOR VEGETARIANS THIAB VEGANS: Cov pob no suav nrog 1 kg ntawm raw thiab unsalted pecans uas tuaj yeem ua ke nrog ntau hom kev noj haus, xws li vegan thiab neeg tsis noj nqaij vim lawv tsis muaj ...
- YUAV TSUM PAUB TIAS: Nqa lawv txhua qhov chaw thiab muab lawv ua ib qho khoom noj txom ncauj lossis khoom noj txom ncauj hauv chaw ua haujlwm lossis hauv gym. Koj tuaj yeem muab lawv nrog lwm cov txiv ntoo thiab nws yog qhov zoo tshaj plaws los ua ke hauv cov zaub mov ntawm ...
- 100% SATISFACTION GUARANTEE: Ntawm Dorimed peb coj lub hauv paus chiv keeb ntawm peb cov khoom ntuj tiag tiag, yog li ntawd, peb coj koj cov khoom raws li cov qauv zoo tshaj plaws. Dab tsi ntxiv, ...
Keto Training Tips
#1 txwv cov carbohydrates
Koj tsis tas yuav carbohydrates los tsim cov leeg.
Qhov tseeb, noj carbohydrates yuav cuam tshuam koj lub hom phiaj kev kawm keto.
Nrog rau qhov ntawd nyob rau hauv lub siab, sim no lub tswv yim. Txheeb xyuas koj cov carbohydrates noj txhua hnub thiab tom qab ntawd sau tus lej ntawd.
Yog tias tus lej ntawd ntau dua 10-15% ntawm koj cov calories tag nrho, koj tuaj yeem tawm ntawm thaj chaw ketogenic.
Txhawm rau txo koj cov khoom noj carbohydrate, ua qee qhov kev hloov pauv. Hloov cov txiv laum huab xeeb rau jelly, txiv tsawb rau avocado, thiab cov khoom noj protein rau lwm cov khoom noj uas tsis muaj carb.
Tsis ntev koj yuav ua rau koj cov kev tawm dag zog zoo li tus yeej keto, thiab koj cov leeg yuav ua tsaug rau koj.
#2 Sib tov ua ke tom qab kev ua haujlwm co co
Koj tuaj yeem tig yuav luag txhua yam ntawm cov npe niaj hnub no rau hauv kev ua haujlwm tom qab ua haujlwm smoothie. Nov yog qhov uas smoothie yuav zoo li:
- 20-30 grams ntawm nyom-fed whey protein cais.
- 1-2 tablespoons hmoov MCT roj.
- 1 tablespoon ntawm exogenous ketone ntsev.
- 1 medium avocado.
- 2-3 khob ntawm collagen protein hmoov.
- 1 tablespoon zaub hmoov.
- ½ khob txiv maj phaub mis nyuj.
Qhov kev co no muaj roj ntau rau koj lub hom phiaj keto thiab muaj protein ntau rau koj cov leeg nqaij synthesis cov hom phiaj. Ntxiv rau, nws muaj ib tuj ntawm micronutrients.
Qhov zoo tshaj plaws ntawm kev noj smoothie? Nws cawm koj qhov kev nyuaj siab ntawm kev txiav txim siab qaug zog.
#3 Khoom txom ncauj nrog taub hau
Txawm hais tias koj mus keto thiab txo koj qhov kev ntshaw, koj tseem yuav xav tau khoom noj txom ncauj ib ntus. Nws zoo.
Qhov tsis zoo yog noj zaub mov tsis zoo: chips, high carb protein bars, ncuav qab zib, thiab lwm yam. Cov zaub mov no yuav ua rau koj tawm ntawm ketosis thiab ua rau koj qhov kev xav tsis zoo.
Xwb, arm koj tus kheej nrog cov khoom noj txom ncauj muaj roj ntau uas tiv thaiv kev tshaib kev nqhis, txhawb kev tawm dag zog, thiab ua kom koj nyob rau hauv hom rog rog.
Xav txog nws zoo li lub pantry makeover. Koj ua tau.
#4 Kev tawm dag zog kom raug
Thaum nws los ua kom muaj zog thiab saib zoo, kev noj zaub mov kom raug tsuas yog ib nrab ntawm qhov sib npaug. Lwm ib nrab, tau kawg, yog kev tawm dag zog.
Nov yog qee qhov kev txav uas yuav pab koj kom yuag thiab noj qab nyob zoo:
- Kev tawm dag zog lub cev xws li squats, push-ups, rub-ups, lossis planks.
- Cov nqa hnyav xws li rov qab squats, deadlifts, lub rooj zaum xovxwm, lossis kettlebell viav vias.
- High Intensity Interval Training (HIIT): tau pom tias txhawb cov tshuaj hormones cuam tshuam nrog kev loj hlob ntawm cov leeg.
- Yoga: pab tau rau lub zog, txav mus los thiab yoog raws.
- Mus taug kev.
Koj cov kev xaiv kev tawm dag zog yuav luag tsis muaj kev txwv. Xaiv ob peb, voj voog siab thiab qis qis, nce koj lub sijhawm rov qab los, thiab xav tsis thoob ntawm cov txiaj ntsig koj tau txais.
Keto Fuel Post Workout
Xav txog qhov no. Koj ua tiav koj qhov kev tawm dag zog, xav tias tshaib plab, thiab taug kev mus rau lub txee zaub mov ntawm koj lub gym.
Cov kev xaiv feem ntau yog dodgy. Cov khoom noj muaj protein ntau zoo li cov qhob noom xim kasfes. Protein shakes ntau dua li cov tsoos shakes. High carb thiab qab zib npau suav phem.
Koj tuaj yeem tos ob peb feeb kom txog thaum koj mus txog tsev.
Nyob ntawd koj muaj tag nrho cov khoom xyaw los ua kom zoo meej keto co. Whey protein, MCT roj hmoov, collagen, avocado, veggie hmoov, txiv laum huab xeeb butter - zoo meej rau cov roj tom qab ua haujlwm.
Nws yuav yog cov rog rog, muaj protein ntau keto foob pob tsim los txhim kho koj txoj kev rov zoo. Thiab koj yuav ntaus tus ntsia hlau rau ntawm lub taub hau.