Keto ndi chakudya chochepa kwambiri, chokhala ndi mafuta ambiri chomwe chimapereka maubwino angapo athanzi, kuyambira kuwonda mpaka kumveka bwino m'maganizo mpaka kutsika kwa kutupa ( 1 )( 2 ).
Kulowa m'malo a ketosis kumatanthauza kuti thupi lanu limasiya kugwiritsa ntchito shuga kuchokera kumafuta kukhala mafuta kupita kumafuta. Koma kulowa mu ketosis kumatha kutenga chipiriro ndikukonzekera.
Chovuta chachikulu mukalowa mu ketosis ndikudutsa milungu ingapo yoyambirira, yomwe imadziwikanso kuti gawo losinthira mafuta kapena kusintha kwa keto.
Nawa maupangiri ofunikira a keto omwe angakuthandizeni kulowa ndikukhalabe mu ketosis.
M'ndandanda wazopezekamo
Malangizo Ofunikira a Keto
Pali maupangiri ochepa ofunikira a keto tisanalumphire ku zida zanzeru komanso zanzeru. Dziwani izi poyamba, kenako pitani ku Malangizo 9 Ofunikira a Keto pansipa. Mutha kuwonanso vidiyo yathu yachidule apa:
#1: Kumvetsetsa Zomwe Keto Ali ndi Zomwe Sili
M'malo modalira zomwe mnzanu kapena wogwira naye ntchito anakuuzani za zakudya za ketogenic, ndi bwino kudzifufuza nokha.
Nawu mwachidule za chiyani es Zakudya za keto:
- Cholinga cha zakudya za keto ndikukwaniritsa metabolic state of ketosis.
- Ketosis ndi mkhalidwe womwe thupi lanu limadalira mafuta kuti likhale ndi mphamvu, kuphatikizapo mafuta osungidwa, m'malo mwa shuga kuchokera ku chakudya.
- Kuti mukwaniritse ketosis, muyenera kuchepetsa ma carbs anu onse (okwanira ma carbs kuchotsera ma gramu a fiber) mpaka 20g yokha. patsiku kwa anthu ena, kwinaku akuwonjezera kudya kwamafuta m'zakudya.
Ngakhale zomwe mwamvapo, simuyenera kudya matani amafuta pazakudya za ketogenic.
Keto nayenso si (kwenikweni) chakudya chamafuta ambiri, chokhala ndi mapuloteni ambiri monga Atkins.
M'malo mwake, ndi chakudya chochepa kwambiri cha carb chomwe sichimalepheretsa mapuloteni kapena mafuta, ngakhale mafani ambiri a keto amamatira ku chiŵerengero cha macronutrient pafupifupi:
- 70-80% mafuta athanzi, monga mafuta a kokonati, mafuta a MCT, mafuta a azitona, ndi ghee wodyetsedwa ndi udzu.
- 20-25% ya mapuloteni ochokera ku udzu, nyama yachilengedwe, mazira, ndi nsomba zamtchire.
- 5-10% yazakudya zochokera ku masamba otsika kwambiri.
Ngati mutangoyamba kumene kudya zakudya za ketogenic, pali mfundo imodzi ya keto yomwe simuyenera kulumpha: pezani chosowa chanu chapadera cha carb kutengera zolinga zanu ndi kuchuluka kwa zochita zanu.
#2: Pezani Kuwonongeka Kwanu Kwapadera Kwa Macronutrient
Cholakwika chofala ambiri omwe amayamba kuchita ma keto ndikutsata malangizo akudya 20 magalamu amafuta patsiku.
Njira ngati imeneyo ingagwire ntchito poyamba, koma pamapeto pake ingayambitse mavuto monga kutopa kapena kudya kwambiri. Mungafunike zambiri kapena zochepa zama carbohydrate kuti mukwaniritse zolinga zanu.
M'malo mwake, pezani kuwonongeka kwanu kwenikweni kwa macronutrients kuti mudziwe kuchuluka kwake kwamafuta, chakudya, ndi mapuloteni omwe thupi lanu limafunikira kuti likwaniritse zolinga zanu ndi moyo wanu.
Kuchokera pamenepo, njira yosavuta komanso yothandiza kwambiri yokwaniritsira zolinga zanu zazikulu ndikukonzekeretsa zakudya zapakhomo zambiri za keto momwe mungathere.
Kukonzekera ndi kuleza mtima ndizofunikira mutangoyamba kumene keto, koma musanayambe kuthamangira ku golosale, pali chinthu china chofunikira kwambiri choti muchite.
#3: Dziwani zolinga zanu zofikira ketosis
Kulowa mu ketosis kumafuna kudzipereka. N’chifukwa chake ndi bwino kukhala pansi n’kuona mmene mukumvera komanso chifukwa chake mukufuna kuyesa njira yatsopanoyi yodyera.
Kodi ndi kuti mukhale ndi mphamvu zambiri zothamanga ndi ana anu? Kapena mukuyesera kuyang'ana bwino kuntchito kuti muthe kulimbikitsanso kukwezedwa kwina?
Kapena mwinamwake mwakonzeka kutenga thanzi lanu m'manja mwanu.
Mulimonsemo, m'malo mongoyang'ana zolinga zachiphamaso monga "kutaya mapaundi 10 omaliza," fufuzani chifukwa cha cholingacho.
Mwanjira imeneyi, mukakhala mulibe chokhwasula-khwasula cha keto kapena chimfine cha keto chikugundani, mutha kulozera ku "chifukwa" chanu kuti chikuthandizeni kupita patsogolo.
Mwamwayi, pali maupangiri 9 ogwira ntchito a keto okuthandizani kuti muchite bwino mukamasinthira ketosis.
Malangizo 9 Ofunikira a Keto kwa Oyamba
Zakudya za keto siziyenera kukhala zovuta, koma zimatha kutenga kukonzekera. Gwiritsani ntchito malangizowa a keto ndipo mudzakhala mukupita ku mphamvu zabwino, kutaya mafuta, kumveka bwino m'maganizo ndi zina.
#1: Samalani ndi ma carbs obisika
Zakudya zopatsa mphamvu zili paliponse.
Kuyambira mavalidwe mpaka ma sosi mpaka mphodza, ufa wochuluka wa carb ndi zokhuthala zimabisalira paliponse.
Chinthu chabwino chomwe mungachite mukangoyamba kumene keto ndi:
- Werengani zolemba zonse zazakudya: musaganize kuti mukudziwa kuchuluka kwa carb kapena mutha kungoganiza. Werengani zolembazo. Ndipo ngati sichinalembedwe, monga sikwashi kapena nthochi, Google dzina lazakudya + zomwe zili ndi carb.
- Kupeza zokhwasula-khwasula zanu za "kupita ku" keto: pezani zokhwasula-khwasula zokhala ndi ma carb ochepa ndi zosakaniza zapamwamba, zokhala ndi michere yambiri, ndiye muzisunga nthawi zonse.
- Ganizirani kutsatira zomwe mumadya ma carbohydrate: mungafune kuyang'anira kadyedwe kanu kazakudya kwa sabata yoyamba kapena kuti mudziwe bwino momwe 20-50 magalamu amafuta amawonekera.
Ngakhale ma carbs ochepa amatha kukulitsa shuga wamagazi anu, kukweza kuchuluka kwa insulin yanu, ndikukutulutsani ku ketosis. Osafunikira kulumidwa pang'ono kwa chinthu chokoma.
Pali zambiri zokoma maphikidwe a keto.
Kuti mupeze mndandanda wa zakudya zovomerezedwa ndi keto, onani izi keto zakudya dongosolo kwa oyamba kumene.
#2: Khalani Opanda Madzi Ndi Kusintha Ma Electrolyte Ofunika
Thupi lanu likayamba kusintha kukhala ketosis, limayamba kuwotcha masitolo anu a glycogen. Izi zimangotanthauza kuti thupi lanu likuchotsa glucose wosungidwa, ndipo pamodzi nawo, mutha kukumana ndi kukodza kochulukirapo.
Mphamvu ya okodzetsa iyi ndi yakanthawi, koma imapangitsa kukhala kosavuta kutaya madzi m'masabata angapo oyamba a keto. Ndipo pokodza kwambiri, mumatayanso mchere wofunikira wa electrolyte.
Kutayika kwa electrolyte ndi madzi kungayambitse mutu ndi kupweteka kwa minofu, zizindikiro ziwiri za keto flu.
Kuti mupewe izi, imwani madzi ambiri panthawi ya kusintha kwa keto ndikusintha ma electrolyte otayika ndi mineral supplement kapena powonjezera mchere wam'madzi m'madzi anu.
#3: Ganizirani kusala kudya kwakanthawi
Anthu ambiri amagwiritsa ntchito kusala kudya kapena kusala kudya kwakanthawi (IF) kuti alowe mu ketosis mwachangu. Kuletsa kwa kalori kudzakuthandizani kuwotcha m'masitolo anu a glycogen mwachangu, zomwe zingatanthauze kusintha kwachangu komanso kuchepa kwa zizindikiro za chimfine cha keto.
Kusala kudya kwapang'onopang'ono ndi njira yabwino kwa anthu ambiri omwe sangathe kukulunga mitu yawo pamalingaliro osakhala ndi chakudya kwa nthawi yayitali. Ndi IF, mutha kusankha mazenera osala kudya a 8, 12, kapena 16, ndipo inde, kugona kumawerengedwa ngati gawo la kusala kudya kwanu.
Poyamba, yesani kusala maola 8-10 pakati pa chakudya chamadzulo ndi kadzutsa tsiku lotsatira.
Pamene thupi lanu likusintha, mukhoza kuwonjezera izi mpaka maola 12-18.
#4: Phatikizani mayendedwe ambiri tsiku ndi tsiku
Mutha kukumana ndi zizindikiro za chimfine cha keto monga kupweteka kwa mutu, kupweteka kwa minofu, kapena kuchepa kwa mphamvu m'masabata angapo oyamba a keto.
M'malo mogona pansi, yesani kuchita masewera olimbitsa thupi kupyolera mu kusapeza bwino. Kuchita masewera olimbitsa thupi kopepuka kumatha kuthandizira kusintha kukhala ketosis pokuthandizani kuwotcha m'masitolo a glycogen mwachangu.
Zochita zolimbitsa thupi zocheperako monga kuyenda, kusambira, kapena yoga zimathandizira kuti magazi anu aziyenda popanda kutaya mphamvu zanu.
Ndipo mukangosinthiratu keto (pambuyo pa masabata 2-3), mutha kukulitsa mphamvu yanu. Mutha kuonanso kusintha kwa mphamvu zanu ndi ntchito zanu.
#5: Khalani Kutali ndi Kudya "Zonyansa" Keto
Zakudya za ketogenic zimachepetsa kudya kwanu kwamafuta kwambiri. Koma izi sizikutanthauza kuti muyenera kudya gawo lanu lonse la carb tsiku lonse muzakudya za shuga kapena chidutswa cha mkate.
"Keto yonyansa" imatanthawuza kudya zakudya zotsika kwambiri monga momwe mukufunira, malinga ngati mumamatira kumagulu anu a macronutrient.
Zakudya zauve za keto nthawi zambiri zimapangidwa ndi nyama ndi tchizi komanso zakudya zochepa zokhala ndi michere yambiri. Ngakhale zili mkati mwa malangizo a keto, ndizowopsa ndipo ziyenera kusangalatsidwa pang'ono, ngati zili choncho.
M'malo mwake, sankhani zakudya zachilengedwe wolemera mu zakudya zomwe zimathandizira dongosolo lanu.
Ndipo ngakhale zakudya ndi masewera olimbitsa thupi ndizofunikira kwambiri paulendo wanu wathanzi, simungafike pa mphamvu zanu zonse za keto ngati simukumbukira malangizo awiri otsatirawa.
#6: Chepetsani kupsinjika kwanu
Kupsinjika kwakanthawi kumakhudza thupi lanu pamlingo wachilengedwe.
High cortisol (hormone yanu yayikulu yopsinjika) ingakhudze kupanga kwanu kwa mahomoni ogonana ndikupangitsa kunenepa.
Kotero pamene mukupanga zosintha pa zakudya zanu ndi zochita zanu, musaiwale kuyang'ana kwambiri kuchepetsa nkhawa zanu, kunyumba ndi kuntchito.
Yoga, kulemba zolemba, ndi kusinkhasinkha ndi njira zina zosavuta, zosavuta zochepetsera kupsinjika kwanthawi yayitali.
Zochita izi zithanso kuwonetsetsa kuti mufikanso ku nsonga yotsatirayi.
#7: Muzigona mokwanira
Kusagona bwino kapena kugona mokwanira kumatha kutaya mahomoni anu, zomwe zimapangitsa kuti zikhale zovuta kuti muchepetse thupi ndikuchepetsa zilakolako.
Ikani patsogolo kugona kwanu kuti mugone nthawi yayitali komanso bwino:
- Zimitsani zowonetsera zonse osachepera ola musanagone.
- Gonani m’chipinda chamdima kotheratu.
- Onetsetsani kuti chipinda chanu ndi chozizira, pafupifupi madigiri 65.
- Khalani ndi ndondomeko yokhazikika yogona.
- Muzigona osachepera maola 7 usiku uliwonse.
Yambani kugwiritsa ntchito zosintha zosavutazi, ndipo simudzangogona kwambiri, komanso kugona kwabwinoko. Ndipo izi zikutanthauza kuti zilakolako zochepa komanso kupanga mphamvu zambiri tsiku lonse.
#8: Yesani Ma Ketoni Achilendo
Ma ketoni achilendo ndi ma ketoni owonjezera omwe amathandiza kuti thupi lanu lisinthe kukhala ketosis pokweza matupi anu a ketone, ngakhale masitolo anu a glycogen alibe kanthu.
Izi "zimaphunzitsa" thupi lanu kuti liyambe kugwiritsa ntchito ma ketones kuti apeze mphamvu m'malo mwa chakudya. Ma ketoni odziwika kwambiri akunja ndiwonso osavuta kuti thupi lanu ligwiritse ntchito: heta-hydroxybutyrate, kapena BHB.
Sikuti mumangotha kulowa mu ketosis mwachangu ndi ma ketoni akunja, komanso mutha kupewa chimfine cha keto.
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#9: Idyani mafuta ambiri
Ngati zilakolako zanu zikukupezani bwino panthawi ya kusintha kwa keto, yesani kuwonjezera mafuta athanzi ku tsiku lanu.
Mafuta acids ochokera ku mafuta a MCT (medium chain triglyceride), mafuta a kokonati, mtedza wa macadamia, ndi ma avocados amathandizira kuchepetsa zilakolako ndikuwongolera kuchuluka kwa shuga m'magazi.
Mutha kuda nkhawa ndi kuletsa kwa calorie ndikutsata zakudya pambuyo pake. Pamene mukusintha mu ketosis, cholinga chachikulu ndikumamatira ku maphikidwe ochezeka a keto, kusunga ma carbs otsika, ndikudutsa masabata awiri oyambirira popanda zovuta zambiri ndi keto flu.