Exogenous ketones: nthawi ndi momwe mungawonjezerere ma ketoni

Exogenous ketones ndi imodzi mwazinthu zomwe zimawoneka zabwino kwambiri kuti zisakhululuke. Kodi mungangomwa piritsi kapena ufa ndikupeza phindu la ketosis nthawi yomweyo?

Chabwino, si zophweka. Koma ngati muli ndi chidwi ndi ubwino wa zakudya za ketogenic, ma ketoni achilendo ndi chinthu chomwe muyenera kuganizira.

Zowonjezera izi zimabwera m'njira zosiyanasiyana ndipo zitha kugwiritsidwa ntchito pazolinga zosiyanasiyana, kuyambira pakuchepetsa zizindikiro mpaka chimfine mmwamba kupititsa patsogolo ntchito zakuthupi ndi zamaganizo.

Werengani kuti mudziwe zambiri za mitundu yosiyanasiyana ya ma ketoni akunja, momwe amagwirira ntchito, komanso momwe mungawatengere.

Kodi ketosis ndi chiyani?

Ketosis ndi kagayidwe kake kamene thupi lanu limagwiritsa ntchito ma ketoni (m'malo mwa shuga) kuti apange mphamvu. Mosiyana ndi zomwe anthu ambiri amaganiza, thupi lanu limatha kugwira ntchito bwino popanda kudalira shuga wamagazi kapena shuga kuti mupange mafuta.

Muli mu ketosis pamene thupi lanu limayendetsedwa ndi mphamvu zopangidwa ndi ketoni zake, koma mukhoza kufika kumeneko ndi ma ketoni achilendo. Ketosis imatha kubweretsa zabwino zambiri zaumoyo, kuyambira pakuchepetsa kutupa kosatha mpaka kutaya mafuta komanso kusunga minofu.

Ma ketoni omwe thupi lanu limatulutsa amatchedwa ma ketones amkati. Chiyambi "endo" zikutanthauza kuti chinachake chimapangidwa mkati mwa thupi lanu, pamene chiyambi "exo" zikutanthauza kuti zimachokera kunja kwa thupi lanu (monga momwe zimakhalira zowonjezera).

Ngati mukufuna kudziwa zambiri za ketosis, matupi a ketoni ndi momwe mungapindulire nawo, muyenera kuwerenga malangizo awa:

• Ketosis: Ndi chiyani ndipo ndi yoyenera kwa inu?
• Upangiri Wathunthu wa Zakudya za Ketogenic
• Kodi matupi a ketone ndi chiyani?

Mitundu ya exogenous ketones

Ngati mwawerenga chiwongolero chomaliza cha matupi a ketoneMudzadziwa kuti pali mitundu itatu yosiyana ya matupi a ketone omwe thupi lanu lingathe kupanga popanda chakudya chamafuta, nthawi zambiri kuchokera ku mafuta osungidwa. Ndi:

• Acetoacetate.
• Beta-hydroxybutyrate (BHB).
• Acetone.

Palinso njira zopezera ma ketoni mosavuta kuchokera ku magwero akunja (kunja kwa thupi). Beta-hydroxybutyrate ndi ketone yogwira ntchito yomwe imatha kuyenda momasuka m'magazi ndikugwiritsidwa ntchito ndi minofu yanu; ndizomwe zowonjezera ketone zimachokera.

Ketone esters

Ketone esters ali mu mawonekedwe amtundu (panthawiyi, beta-hydroxybutyrate) omwe sali omangika ku gulu lina lililonse. Thupi lanu likhoza kuzigwiritsa ntchito mofulumira ndipo limagwira ntchito bwino pakukweza ma ketone m'magazi chifukwa thupi lanu siliyenera kuphwanya BHB kuchokera kumagulu ena aliwonse.

Ambiri ogwiritsa ntchito ma ketone esters achikhalidwe amanena kuti sasangalala ndi kukoma kwake, kunena mofatsa. The vuto la m'mimba imakhalanso zotsatira zofala kwambiri.

Mchere wa Ketone

Mtundu wina wa ma ketone owonjezera ndi mchere wa ketone, womwe umapezeka mu ufa ndi makapisozi. Apa ndi pamene thupi la ketone (kachiwiri, beta-hydroxybutyrate) limamangiriza ku mchere, nthawi zambiri sodium, calcium, magnesium, kapena potaziyamu. BHB imathanso kulumikizidwa ku amino acid monga lysine kapena arginine.

Ngakhale kuti mchere wa ketone suwonjezera matupi a ketone mofulumira monga ma ketone esters, amamva bwino kwambiri komanso zotsatira zake (monga zotayirira) zimachepetsedwa. Uwu ndi mtundu wa ketone supplement womwe umagwira ntchito bwino kwa anthu ambiri.

Mafuta a MCT ndi Powder

Mafuta a MCT (ma triglycerides apakati) ndi mafuta ena apakati kapena afupiafupi, amathanso kugwiritsidwa ntchito kuthandizira kulimbikitsa kupanga ketone, ngakhale njira yake yogwirira ntchito ndi yosalunjika. Popeza thupi lanu liyenera kunyamula MCT kupita ku ma cell anu kuti iwonongeke. Kuchokera pamenepo, ma cell anu amapanga matupi a ketone monga chotulukapo ndipo pokhapokha mutha kuwagwiritsa ntchito ngati mphamvu.

Mafuta a MCT ndi njira yabwino yowonjezeramo mafuta owonjezera pazakudya zanu. Ndizopanda pake komanso zosunthika, kotero mutha kuzigwiritsa ntchito mu chilichonse kuyambira saladi mpaka mmawa wanu latte.

Choyipa chamafuta a MCT pakupanga ma ketone ndikuti kugwiritsa ntchito kwambiri kungayambitse kukhumudwa m'mimba. Ponseponse, ndi anthu ochepa omwe adanenapo kuti akudwala m'mimba kuchokera ku ufa wa MCT. Chifukwa chake muyenera kuziganizira ngati mwasankha kuzidya.

Chifukwa chiyani mumagwiritsa ntchito ma ketones?

Exogenous ketoni ndi chidwi pamene kupita mokwanira keto sizingatheke kapena pamene mukufuna ubwino keto zakudya popanda kuletsa chakudya kwambiri.

Ngakhale kuti ndibwino kuwotcha ma ketoni omwe thupi lanu limatulutsa (ma ketoni amkati), pali nthawi zina zomwe mungafunikire kuthandizidwa pang'ono kuti muwonjezere ketoni m'magazi anu. Izi ndi zitsanzo zochepa chabe za chifukwa chake mungafune kugwiritsa ntchito ma ketoni achilendo:

• Mukadya ma carbs ochepa kuposa momwe muyeneras: Ma ketone owonjezera amatha kukupatsani mphamvu ndi kumveka bwino kwamaganizidwe a ketosis popanda choletsa champhamvu chotere.
• Tchuthi ndi maulendo: zowonjezera zimatha thandizo mukamatsatira okhwima ketogenic zakudya sizingatheke.
• Mphamvu zanu zikachepa kwambiriIzi nthawi zambiri zimachitika mukakhala mu ketosis kwa nthawi yoyamba; Kugwiritsa ntchito zowonjezera kungakupatseni mphamvu zolimbitsa thupi komanso zamaganizo zomwe mukufuna.
• Pakati pa zakudya za keto: amatha kupereka mphamvu zambiri komanso kumveka bwino m'maganizo.
• Kwa othamanga omwe nthawi zambiri amadalira zakudya zama carbohydrate kuti azichita bwino- BHB ufa kapena mapiritsi angakupatseni mphamvu yowonjezera yoyera komanso yogwira ntchito yomwe ingathe kulimbikitsa maphunziro anu ndikukulolani kuti mukhalebe mu ketosis, osagwiritsa ntchito chakudya.

Momwe mungagwiritsire ntchito ma ketones akunja

Tsopano popeza mukudziwa zomwe ma ketoni akunja ali, yang'anani mitundu ya zochitika zomwe chowonjezerachi chingakuthandizeni. Pakhoza kukhala ntchito zambiri kuposa momwe mukuganizira.

Kulimbikitsa kuwonda

Kuchepetsa thupi mwina ndiye chifukwa chimodzi chomwe anthu ambiri amafuna kulowa mu ketosis. Kuphatikizika ndi ma ketoni akunja sikuwotcha mafuta amthupi mwamatsenga, koma kumathandizira kukweza matupi a ketone.

Momwe mungagwiritsire ntchito: Onjezerani ufa wa BHB kapena capsule yotumikira BHB kuti muwonjezere mphamvu ya thupi lanu kugwiritsa ntchito ketoni ndi mafuta osungidwa kuti mukhale ndi mphamvu.

Kuti mupewe matenda a keto

Mukasiya kudya ma carbs ambiri kupita ku keto, zotsatira zosafunika zimatha kuchitika.

Izi nthawi zambiri zimaphatikizapo kuchepa kwa mphamvu, kutupa, kukwiya, kupweteka mutu, ndi kutopa. Izi ndichifukwa choti thupi lanu limakhala penapake pakati pa kuwotcha ma carbs ndi ma ketoni. Sipanakhalepo bwino popanga matupi a ketone kuchokera m'masitolo amafuta ndikuwagwiritsa ntchito ngati mphamvu.

Nkhani yabwino ndiyakuti mutha kugwiritsa ntchito ma ketoni akunja kuti mutseke kusiyana. Pamene thupi lanu likukonzekera kupanga ma ketoni, mukhoza kulipereka ndi mphamvu kuti muchepetse zotsatira zofala za kusintha kwa keto.

Momwe mungagwiritsire ntchito: Gawani m'magulu ang'onoang'ono a 1/3 mpaka 1/2 scoop kapena 1/3 mpaka 1/2 kapisozi Mlingo ndikufalikira tsiku lonse kwa masiku 3-5 pamene mukusintha ketosis.

Kuti mupindule mukamachita masewera olimbitsa thupi

Pamene thupi lanu likukumana ndi mphamvu zambiri zolimbitsa thupi, pali njira zitatu zogwiritsira ntchito mphamvu zomwe lingagwiritse ntchito. Dongosolo lililonse limafunikira mafuta amtundu wina.

Ngati mukuchita zophulika, monga kuthamanga kapena kuyenda mofulumira, mphamvu zanu zimachokera ku ATP (adenosine triphosphate). Ichi ndi molekyulu yamphamvu kwambiri yomwe thupi lanu limasunga kuti ligwiritsidwe ntchito mtsogolo. Komabe, thupi lanu lili ndi kuchuluka kwa ATP komwe kulipo, kotero simungathe kugwira ntchito pamlingo wake wopitilira masekondi 10-30.

ATP ikatha, thupi lanu limayamba kupanga mphamvu kuchokera ku glycogen, shuga wozungulira, kapena mafuta acids aulere. Zina mwa njirazi zimadalira kugwiritsa ntchito mpweya kuti ukhale mphamvu. Komabe, mukatenga ma ketoni akunja, thupi lanu litha kugwiritsa ntchito mphamvuzo nthawi yomweyo ndikugwiritsa ntchito mpweya wocheperako.

Izi zimamasulira bwino pakulimbitsa thupi kopirira, pomwe cholepheretsa chachikulu ndi kuchuluka kwa okosijeni wopezeka pa metabolism (VO2max).

Momwe mungagwiritsire ntchito: Tengani kapu imodzi musanachite masewera olimbitsa thupi kwa mphindi 45 kapena kupitilira apo. Tengani supuni ina 1/2 pa ola lililonse lowonjezera. Iyi ndi njira yabwino kwambiri yophunzitsira, komanso ma marathon, ma triathlons, ndi mpikisano wothamanga.

Kupititsa patsogolo ntchito zamaganizo

Ubongo wanu uli ndi njira zothandiza kwambiri zopewera kulowa kwa zinthu zakunja. Otchedwa magazi-ubongo chotchinga. Popeza ubongo wanu umadya 20% ya mphamvu zonse za thupi lanu, muyenera kuwonetsetsa kuti mukuzipaka bwino.

Glucose sangathe kuwoloka chotchinga muubongo wamagazi palokha, zimatengera glucose transporter 1 (GLUT1). Mukadya chakudya chamafuta, mumapeza kusintha kwa mphamvu zomwe zimapezeka kuti ziwoloke chotchinga chamagazi ndi ubongo pogwiritsa ntchito GLUT1. Ndipo kusintha kumeneku ndi komwe kumabweretsa kugunda kwamphamvu, kutsatiridwa ndi nthawi zachisokonezo chamalingaliro.

Kodi munayamba mwasokonezekapo m'maganizo mutadya chakudya cham'magazi chambiri? Ndiko kuchepa kwa mphamvu chifukwa cha njira zambiri zama metabolic zomwe zimayesa kunyamula shuga m'thupi lanu lonse. Matupi a Ketoni amadutsa mumtundu wosiyana wa zonyamula: zonyamula asidi za monocarboxylic (MCT1 ndi MCT2). Mosiyana GLUT1, MCT1 ndi MCT2 zonyamula ndi inducible, kutanthauza kuti zimakhala zogwira mtima kwambiri ngati ma ketoni ambiri alipo.

Mutha kukhala ndi mphamvu nthawi zonse ku ubongo wanu mumangofunika kuti mutenge ma ketoni ambiri. Koma ngati simukhala mu ketosis nthawi zonse, simudzakhala ndi matupi a ketoni muubongo wanu.

Apa ndipamene kutenga ma ketoni akunja kungathandize kwambiri ndi mphamvu za ubongo wanu. Ngati atengedwa m'mimba yopanda kanthu, amatha kudutsa chotchinga chamagazi ndi ubongo kuti agwiritsidwe ntchito ngati gwero lamafuta.

Momwe mungagwiritsire ntchito: Tengani supuni ya ketoni exogenous kapena mlingo wa BHB makapisozi pamimba chopanda kanthu kupeza 4-6 maola mlingo wapamwamba wa maganizo mphamvu.

Gwiritsani ntchito matupi a ketone kuti mukhale ndi mphamvu, kuthandizira kapena kusunga ketosis, ndikuwongolera magwiridwe antchito

Ma ketoni achilendo ndi amodzi mwazinthu zodziwika bwino za ketogenic pazifukwa zomveka. Ndiwo gwero lamphamvu lamphamvu lomwe limapereka maubwino osiyanasiyana monga kutayika kwa mafuta, kuchuluka kwa masewera olimbitsa thupi, komanso kumveka bwino kwamaganizidwe.

Mutha kutenga ketone esters kapena salt, ngakhale mchere umakhala wokoma kwambiri. Mchere wina wa ketone umabwera mosiyanasiyana ndipo umasakanikirana mosavuta ndi madzi, khofi, tiyi, ndi ma smoothies. Yesani lero ndikukonzekera kumva phindu lawo.