Chimfine cha Ketogenic: ndi chiyani, zizindikiro ndi momwe mungachichotsere

La zakudya za ketogenic Ndi zakudya zochepa zama carbohydrate zokhala ndi mapuloteni ochepa komanso mafuta ambiri zomwe zingakuthandizeni kuchepetsa thupi komanso kukhala ndi thanzi.

Nthawi zambiri, thupi lanu limawotcha chakudya chamafuta. Pa keto, mumachotsa zakudya zambiri zamafuta muzakudya zanu, ndikuphunzitsa thupi lanu kutentha mafuta m'malo mwake.

Kukhala m'malo oyaka mafuta kumakhala ndi ubwino wambiri wathanzi thanzi, ndipo ndi yabwino kwa nthawi yaitali zisathe kuwonda.

Komabe, zitha kutenga sabata kapena kupitilira apo kuti thupi lanu lizolowere kusintha kwakukulu kotereku. Mukayamba kumwa keto, mutha kukumana ndi zomwe zimatchedwa "keto flu". Awa ndi masiku ochepa azizindikiro zonga chimfine pamene thupi lanu limaphunzira kusintha kuchokera pakuwotcha shuga kupita kuwotcha mafuta.

Nkhani yabwino ndiyakuti pali malangizo ndi zidule zosavuta zochepetsera - komanso kupewa - chimfine cha keto.

Nkhaniyi ifotokoza chifukwa chake chimfine cha keto chimachitika, zizindikiro za chimfine cha keto, komanso momwe mungachotsere chimfine cha keto.

Kodi chimfine cha keto ndi chiyani?

Keto chimfine ndi zizindikiro zosakhalitsa za chimfine zomwe mungakumane nazo sabata yoyamba kapena iwiri yoyambitsa zakudya za ketogenic.

Keto flu imachitika chifukwa kagayidwe kanu kagayidwe kake kumatenga nthawi kuti muzolowere kuthamanga kwamafuta m'malo mokhala ndi chakudya.

Mukadya chakudya chamafuta, thupi lanu limachiwotcha monga gwero lake lalikulu lamphamvu. Koma ngati mumachepetsa kwambiri kudya kwa ma carbohydrate, monga pazakudya zochepa za carb ketogenic, thupi lanu limachepetsa masitolo ake a shuga ndikuyamba kuwotcha mafuta acids kuti apange mphamvu.

Kusintha kwa kagayidwe kachakudyaku ndi komwe kumayambitsa chimfine cha keto - thupi lanu likuyang'anabe ma carbs chifukwa silinadziwe momwe mungawotchere mafuta kuti mupange mafuta moyenera. Chimfine cha keto chimadutsa pamene thupi lanu latuluka m'thupi la carbohydrate ndikusintha mafuta oyaka ngati mafuta.

Zizindikiro za chimfine cha Keto

Mukakhala watsopano ku keto ndikuyamba kuchepetsa kudya kwa carb, mutha kukumana ndi izi:

• Kutopa
• Chifunga chaubongo.
• Kuchepetsa mseru
• Kusakwiya
• Kutsekula m'mimba kapena kudzimbidwa
• Kupweteka kwa minofu.
• Kuvuta kugona kapena kugona.
• Kulakalaka shuga
• Miyezo yochepa ya mphamvu.

Kodi chimfine cha keto chimatenga nthawi yayitali bwanji?

Zizindikiro nthawi zambiri zimachitika mkati mwa tsiku loyamba kapena awiri mutayamba kudya zakudya zatsopano. Kutalika kwa chimfine cha keto kumasiyanasiyana munthu ndi munthu. Anthu ena samadwala matenda a chimfine cha keto nkomwe, pomwe ena amatha kudwala pafupifupi sabata.

Mulimonse momwe zingakhalire, zizindikiro siziyenera kupitilira masiku angapo ndipo ziyenera kutha thupi lanu litazolowera kuyaka mafuta ngati mafuta.

Chinthu chochititsa chidwi kukumbukira: chimfine cha keto sichowopsa ndipo chimangokhala pamene mukupita ku ketosis musanazimiririke bwino. Komabe, panthawi imeneyo, mungakhale ndi zotsatirapo zina monga kutopa, kusokonezeka maganizo, kulakalaka shuga, ndi mutu.

Ngati keto chimfine chikachitika mobwerezabwereza, mutha kulowa ndi kutuluka mu ketosis. Yang'anani zakudya zanu zama carbs obisika ndipo onetsetsani kuti mukutsatira ma macros anu, makamaka mwezi woyamba kapena apo.

Zifukwa za keto flu

Anthu ena amakhala ndi kusinthasintha kwa metabolic kuposa ena - amatha kusinthana pakati pa kuwotcha shuga ndi kuwotcha mafuta mosavuta.

Koma ngati thupi lanu silingathe kusintha kagayidwe kake, mutha kukhala ndi chimfine cha keto. Anthu ambiri amachita: chifukwa chachikulu cha keto chimfine ndi kusintha kwa ketosis.

Komabe, pali zifukwa zina zingapo zomwe anthu amatengera chimfine cha keto kapena zifukwa zomwe zizindikiro za chimfine cha keto zimakhala zovuta kwambiri.

Kuperewera kwa madzi m'thupi / kusalinganika kwa electrolyte

Mukadya chakudya chamafuta, thupi lanu limasunga zina mwazo monga mphamvu yosungira. Malo ogulitsirawa ali ngati thumba lamagetsi ladzidzidzi ngati chakudya chatha.

M'masiku oyamba a keto, thupi lanu limawotcha masitolo anu onse amafuta (makamaka masitolo a glucose). Ndipamene masitolo anu amafuta atha kutha pomwe thupi lanu limalowa ketosis ndikuyamba kuwotcha mafuta.

Zakudya zama carbohydrate zimafunikira madzi ambiri kuti zisungidwe, kotero mukamagwira ntchito m'masitolo anu amafuta, mumataya madzi ambiri. Anthu ambiri amataya mapaundi 1,5 mpaka 4 / 3 mpaka 8 kg ya kulemera kwa madzi m'masabata awiri oyambirira a keto.

Mukataya madzi onsewo, n’zosavuta kuti madziwo akhale opanda madzi. Mumatayanso ma electrolyte ndi madzi amenewo, zomwe zingayambitse kusamvana kwa electrolyte.

Kuperewera kwa madzi m'thupi ndi kusalinganika kwa electrolyte kaŵirikaŵiri amalongosola kutopa, kupweteka kwa mutu, ndi kukokana kwa minofu zimene zimachitika panthaŵi ya chimfine cha keto.

Osadya mokwanira

Mwina simunazolowere kudya zakudya zamafuta ochepa, zamafuta ambiri poyamba. Ndikosavuta kudya pang'ono kwa milungu iwiri yoyambirira ya keto, zomwe zingayambitse mphamvu zochepa komanso kuyika zovuta.

Pamene mukupita ku keto, ino si nthawi yochepetsera zopatsa mphamvu. Onetsetsani kuti mwapeza zakudya zamafuta ambiri.

Idyani nyama yamafuta ambiri, nsomba, batala, mafuta a azitona, mafuta a kokonati, mapeyala, masamba atsopano, etc. Mukufuna kudyetsa thupi lanu ndi mafuta ambiri ndi mapuloteni, makamaka m'masabata awiri oyambirira a keto.

Mukasintha kukhala ketosis, ngati cholinga chanu ndikuchepetsa thupi, mutha kudula zopatsa mphamvu. Koma pakusintha, ndi bwino kudya kwambiri. Mupangitsa kuti chimfine cha keto chikhale chosavuta.

Chithandizo cha chimfine cha Keto ndi kupewa

Ngati mukukumana ndi chimfine cha keto, njirazi zidzakuthandizani kuti muchotse msanga, kapena kuchepetsa zizindikiro.

Khalani amadzimadzi

Imwani madzi ambiri panthawi ya kusintha kwa keto. Mukutaya mapaundi angapo amadzi olemera pamene mukuwotcha masitolo anu amafuta, ndipo mukufuna kudzaza madziwo kuti mupewe kutaya madzi m'thupi.

Imwani madzi ambiri tsiku lonse kuti muchepetse zizindikiro monga mutu, kutopa, ndi nseru.

• Sungani botolo lamadzi lomwe lingathe kugwiritsidwanso ntchito pafupi, lodzaza nthawi zonse kuti muzimwa kulikonse komwe muli.
• Imwani nthawi zonse mukamva ludzu, koma yesetsani kupewa ludzu.
• Imwani madzi ambiri masana kuti musadzuke pakati pausiku ulendo wopita kuchimbudzi.

Bweretsani ma electrolyte

Thupi lanu lilibe madzi oyera. Maselo anu amasambitsidwa ndi madzi amchere omwe ali ndi electrolytes monga calcium, sodium, potaziyamu, ndi magnesium.

Mukataya kulemera konse kwa madzi, impso zanu zimayamba kutulutsa ma electrolyte kuti zigwirizane nazo. Zotsatira zake, mutha kutsika ndi ma electrolyte. Onetsetsani kuti mwawazanso:

• Wonjezerani kudya kwanu kwa sodium. Izi zidzakuthandizani kuthana ndi kutaya kwa madzi komwe kumachitika mukayamba kudya keto ndikubwezeretsanso sodium. Mchere kwambiri chakudya chanu; Simuyenera kuda nkhawa kuti kuthamanga kwa magazi kukukwera, chifukwa mukakhala pazakudya zopatsa mphamvu zochepa, insulini yanu imakhala yokhazikika komanso yotsika, zomwe zimatumiza chizindikiro kuti impso zanu zizitulutsa sodium nthawi zonse.
• Magnesium yowonjezera. Zakudya zina zolemera za magnesium ndi monga mapeyala, njere za dzungu, sipinachi yophika, nsomba za salimoni, mtedza wa macadamia, ndi chokoleti chakuda. ¹ )( ² )( ³ ).
• Bwerani zakudya za keto zokhala ndi potaziyamu. Potaziyamu ndi mchere wina wofunikira womwe uyenera kukhala pa radar yanu, koma mwina sichoncho. Electrolyte imeneyi imathandiza kuwongolera kugunda kwa mtima, kukokana kwa minofu, kupanga mphamvu, kulamulira chikhodzodzo, ndi kutentha kwa thupi. Ngati mukukumana ndi zovuta zilizonse zokhudzana ndi maderawa, ganizirani kuwonjezera zakudya zokhala ndi potaziyamu zambiri monga mapeyala, mphukira za Brussels, bowa, zukini, ndi njere za dzungu pazakudya zanu za keto.
• Idyani zakudya za keto zokhala ndi calcium. Broccoli, masamba obiriwira obiriwira, mbewu za chia, sardines, ndi salimoni zimadzaza ndi calcium. Ndipo thanzi la mafupa si ntchito yokhayo ya calcium. Ndiwofunikanso kuti magazi aziundana, kugundana kwa minofu, ndiponso kuti mtima ukhale wabwino.
• Tengani chowonjezera cha electrolyte: Ngati mukufuna mpumulo wanthawi yomweyo, tengani chowonjezera cha electrolyte chomwe chingakuthandizeni kudzaza milingo yanu mwachangu kuposa chakudya. Onani kalozera ku mavitamini ndi mineral supplements kuti mumve zambiri.

Kuchita masewera olimbitsa thupi

Zochita zanu zolimbitsa thupi zitha kuchepa kwakanthawi pamene thupi lanu limakonda kudya kwambiri mafuta ndi chakudya. Chifukwa chake ngakhale simungachite bwino kwambiri panthawiyi, izi sizitanthauza kuti muyenera kukhala pabedi.

Kuchita masewera olimbitsa thupi mopepuka 2-3 pa sabata kumatha kuwotcha masitolo anu am'magazi mwachangu ndikuwonjezera kusinthasintha kwa kagayidwe kanu, ndikuchepetsa zizindikiro za chimfine cha keto mwachangu.

Kuchita masewera olimbitsa thupi otsika kwambiri, monga kuyenda, kusambira, kapena yoga, ndi njira zabwino zomwe mungachite panthawi ya kusintha kwa ketogenic. Kukweza kwambiri, CrossFit, ndi masewera ena olimbitsa thupi amatha kukhala ovuta mpaka mutakhala mu ketosis. Mutha kuzipangabe, koma zitha kukhala zodula kuposa masiku onse.

Thupi lanu likadutsa kusintha kwa keto, muyenera kuyambiranso chizolowezi chanu chochita masewera olimbitsa thupi.

Wonjezerani mafuta

Popeza thupi lanu silipezanso mphamvu kuchokera ku chakudya chamafuta ndi shuga, mumafunika mafuta ndi mapuloteni ambiri kuti mupange mafuta.

Izi zikutanthauza kuti muyenera kuwonetsetsa kuti zopatsa mphamvu zomwe mumapeza kuchokera kuzakudya zimasinthidwa pang'ono ndi kudya. mafuta ambiri okonda keto.

Zina zabwino zamafuta a keto ndi awa:

• Batala wodyetsedwa ndi udzu o ghee.
• zonona zonona.
• Mafuta a kokonati.
• Mafuta a MCT.
• Mazira.
• Mafuta a kanjedza.
• Koko batala.
• Mafuta a maolivi owonjezera amkazi.
• Avocados ndi mafuta a avocado.
• Goose mafuta.
• Mafuta anyama ndi nyama yankhumba.
• Pecans, macadamias.
• Flax, sesame ndi mbewu za chia.
• Nsomba zonenepa.

Kuchulukitsa kudya kwanu kwamafuta ndikuchepetsa kudya kwama carbohydrate kumathandizira kusintha kwanu. Mukulimbikitsa thupi lanu kuti ligwiritse ntchito mafuta kuti likhale ndi mphamvu ndikulipatsa zinthu zambiri zochitira zimenezo.

Zowonjezera ndi Mafuta a MCT Atha kukuthandizaninso kumenya chimfine cha keto powonjezera kuchuluka kwa matupi a ketone, zomwe zingapangitse kuti kusintha kuchokera ku ma carbs kupita kumafuta kusakhale kosavuta.

Ngati mupeza kuti chimfine cha keto chimatenga nthawi yayitali kuposa sabata, yesaninso ma macros anu. Mwina mukudyabe ma carbohydrate ambiri komanso osakwanira mafuta athanzi.

Nthawi zina anthu amaganiza kuti akusintha ketosis pomwe iwo amatero ma carbs obisika akhoza kukhala akukulepheretsani kuti mumufikire.

Kutenga exogenous ketones

Kumbukirani, chimodzi mwa zifukwa zomwe mungapezere chimfine cha keto ndi chifukwa chakuti thupi lanu likuyesera kupanga ndi kugwiritsa ntchito ma ketoni (opangidwa kuchokera ku mafuta) kuti mukhale ndi mphamvu, koma silinagwirizane nawo.

Njira imodzi yothandizira kuchepetsa zizindikiro za keto ndikuwonjezera matupi a ketone pazochitika zanu zam'mawa.

Mamolekyu amphamvu awa ndi matupi a ketone omwe thupi lanu limapanga mwachilengedwe, mu mawonekedwe owonjezera.

Chowonjezera cha matupi a ketone chidzasefukira dongosolo lanu ndi matupi a ketoni kuti mutenge zina mwazabwino zokhala mu ketosis ngakhale masitolo anu a glycogen asanayambe kuwotchedwa.

Mutha kugwiritsa ntchito ma ketoni akunja panthawi yakusintha kwanu koyamba kapena nthawi iliyonse yomwe mukufuna kuwonjezereka mwachangu komanso kumveka bwino kwamaganizidwe.

Momwe Mungapewere Keto Flu Konse

Ngati mutangoyamba kudya keto ndipo mukufuna kupewa chimfine cha keto palimodzi, tsatirani izi.

Tsatirani zakudya zopatsa thanzi za ketogenic

Chimodzi mwazifukwa zazikulu zoyambira keto dieters zimayamba kumva zoyipa za keto ndikusowa kwa ma microelements okwanira.

Zakudya za ketogenic sizongokhudza ma macronutrients. Mwaukadaulo, mutha kugunda macros anu osadya chilichonse koma tchizi cha kanyumba, koma mutha kukhala ndi kusalinganika kwa ma electrolyte ndi michere ina, zomwe zimathandizira ku chimfine cha keto.

Chinsinsi cha kusintha kwa keto popanda zotsatirapo pang'ono ndikuyamba pa zakudya zowonjezera zakudya za ketogenic zomwe zimakwaniritsa zosowa zanu zonse za vitamini ndi mchere.

Pano pali mndandanda wa zakudya zonse zathanzi zomwe mungadye pazakudya za ketogenic. Msuzi wa mafupa umakonda kwambiri anthu omwe akusintha kupita ku keto.

Kuti moyo wanu ukhale wosavuta tsatirani ndondomeko iyi ya chakudya chamasiku 7 kuzolowera kudya keto.

ndikofunikiranso kuti pewani zakudya zopanda thanzi Amakweza shuga m'magazi, kuchuluka kwa insulini, ndikukutulutsani mu ketosis.

Muzigona mokwanira

Kugona osachepera maola asanu ndi awiri usiku ndikofunikira kwa aliyense, komanso makamaka kwa keto dieters. Kagayidwe kanu kakuzolowera kusintha magwero amafuta, motero kugona mokwanira kungathandize kuchepetsa nkhawa komanso kutopa.

Thupi lanu lingafunike kugona kwambiri panthawi ya kusintha kwa ketogenic. Perekani izo zapamwamba; mudzamva bwino kwambiri.

Ngati mumavutika kuti mugone mokwanira usiku, yesani kugona pang'onopang'ono kapena kawiri masana. Mutha kubwereranso ku nthawi yanu yogona mukakhala mu ketosis.

Tengani zowonjezera zowonjezera

Njira yosavuta yopewera zotsatira zoyipa mukangoyamba keto ndikutenga zowonjezera zolondola koyambirira.

Zakudya zanu za keto ziyenera kukhazikitsidwa pazakudya zonse zathanzi, koma zowonjezera zimatha kudzaza mipata iliyonse yazakudya ndikupangitsa moyo wanu kukhala wosavuta.

Nazi zowonjezera zinayi zomwe mungatenge kuti muchepetse kusintha kwanu kwa keto:

• Zizindikiro za chimfine cha keto: maziko a ketone.
• Electrolyte Balance: Electrolyte Supplement.
• Pezani Zakudya Zam'thupi Zambiri: Greens Micronutrient Supplement.
• Kuthandizira kupanga ketone: MCT Mafuta Powder.

Chakudya kupita

Kumbukirani kuti mukakhala ndi zizindikiro zonga chimfine, pamapeto pake zimatha. Ingoperekani nthawi. Osataya mtima.

Gawo lovuta likatha, mutha kusangalala ndi mphamvu zowonjezera, kuchepa thupi, kumveka bwino m'malingaliro, ndi zina zonse zabwino za ketosis.