Keto Mutu: Chifukwa Chake Muli Nawo ndi Momwe Mungapewere

Chimodzi mwazotsatira zoyipa zakusintha kupita ku chakudya chochepa cha carb ketogenic ndi mutu wowopsa wa keto (womwe umatchedwanso mutu wochepa wa carb). Koma musalole zotsatira zofanana ndi za la chimfine mu sabata yoyamba kapena iwiri amakuchotsani ulendo wanu wa keto.

Pali ma hacks a moyo ndi ma protocol apadera azakudya omwe amatha kutsatiridwa kuti apewe mutu womwe umabwera chifukwa chochepetsa kudya kwa carbohydrate mwadzidzidzi.

Potsirizira pake thupi lanu lidzazoloŵera kugwiritsa ntchito mafuta kuti likhale ndi mphamvu ndipo zizindikiro zidzatha.

Werengani kuti muwone zifukwa zomwe mungakhalire ndi mutu wa keto ndi njira zomwe mungatenge kuti mupewe pamene mukupeza ubwino wathanzi wa ketosis.

Zomwe zimachitika mthupi lanu mukamachita keto kwa nthawi yoyamba

Mwinamwake mwakhala nthawi yambiri ya moyo wanu mukudyetsa thupi lanu chakudya chochuluka chazakudya, ambiri a iwo kuchokera ku zakudya zokonzedwanso.

Izi zikutanthauza kuti ma cell anu, mahomoni, ndi ubongo zasintha kugwiritsa ntchito chakudya monga gwero lanu lalikulu lamphamvu.

Kusamukira ku gwero lamafuta ambiri kumasokoneza kagayidwe kanu kathupi poyamba.

Kusokonezeka kwa metabolic kumeneku kumapangitsa kuti thupi lanu lidutse "gawo lophunzitsira".

Iyi ndi nthawi yomwe kagayidwe kanu kamagwira ntchito nthawi yayitali kuti muzolowera kugwiritsa ntchito ma ketones kuti mukhale mphamvu (mafuta) m'malo mwa shuga (kuchokera ku chakudya).

Panthawi imeneyi, mutha kukumana ndi zizindikiro za chimfine, zomwe zimadziwika kuti "chimfine“Makamaka mutu ndi kusokonezeka m’maganizo, chifukwa thupi lanu likuchoka ku chakudya cham’thupi.

Chifunga chaubongo ndi chachilendo kumayambiriro kwa Keto

Chimodzi mwa zizindikiro zoyamba za izi "gawo lophunzitsira"Amachokera muubongo wanu kutaya gwero lake lalikulu lamafuta: glucose.

Ngati simunakhalepo pazakudya zotsika kwambiri, zamafuta ambiri, ubongo wanu wakhala ukugwiritsa ntchito chakudya chamafuta monga gwero lake lalikulu lamphamvu.

Mukayamba kuwonjezera mafuta anu ndikuchepetsa chakudya chamafuta, thupi lanu limayamba kuwotcha masitolo anu omaliza a glycogen. Poyamba, ubongo wanu sudziwa komwe ungapeze mphamvu zomwe ukufunikira chifukwa cha kusowa kwa chakudya.

Si zachilendo kuyamba kuyang’ana m’mlengalenga, kudwala mutu, ndi kupsa mtima.

Njira yabwino yothanirana ndi zizindikirozi ndikudya monga momwe mungathere pamene mukuyamba. Mwanjira imeneyi, thupi lanu limakakamizika kudya masitolo anu onse a glycogen mwachangu kwambiri.

Anthu ambiri amayesa kuchepetsa kudya kwambiri kwa carb pakapita nthawi, koma kuchita izi kumangopangitsa kuti ubongo ukhale wautali.

Mukalowa mu ketosis, gawo lalikulu la ubongo limayamba kuwotcha ma ketoni m'malo mwa shuga. Zitha kutenga masiku angapo kapena masabata angapo kuti kusintha kuchitike.

Mwamwayi, ma ketoni ndi a gwero lamphamvu kwambiri lamafuta ku ubongo . Ubongo wanu ukazolowera kugwiritsa ntchito mafuta ngati mphamvu, ubongo umagwira ntchito bwino.

Kafukufuku wambiri wawonetsa kuti keto dieters yanthawi yayitali yathandizira kuzindikira kwaubongo. Zakudya za ketogenic zakhala zikuganiziridwa kuti zimathandizira mikhalidwe yaubongo monga kukumbukira kukumbukira. ¹ ) ( ² ) ( ³ ).

Gawo la ketogenic induction gawo ndizovuta kwa thupi lanu

Popanda shuga wambiri wopezeka m'zakudya, thupi lanu limayamba kutsitsa shuga m'magazi ndikuwonjezera kupanga kwa mahomoni opsinjika cortisol.

Cortisol ndi mahomoni a glucocorticoid omwe amatulutsidwa ndi adrenal glands kuti awonetsetse kuti mphamvu zanu ndizokwanira kuti mukhale ndi moyo. Mukakhala ndi shuga wotsika m'magazi, ubongo wanu umatulutsa ma adrenal glands kuti atulutse cortisol. thupi lanu lidzayamba kuwotcha glycogen (shuga wosungidwa) kukhala mafuta.

Kuletsa chakudya chamafuta, motero zakudya za ketogenic, zitha kuwoneka ngati zoyipa chifukwa kupsinjika kwanu kochulukirapo kumayambitsa kutulutsidwa kwa cortisol yowonjezera. Koma izi sizili choncho. M'kupita kwa nthawi, thupi lanu lidzasintha ndikuyamba kukonda kugwiritsa ntchito mafuta ngati mafuta kudzera mu ketosis.

Kafukufuku wina adawonetsa zakudya zitatu zosiyana: zakudya zamafuta ochepa, zakudya zopanda mafuta ambiri, komanso zakudya zochepa za glycemic. Kafukufukuyu adawonetsa kuti zakudya zosiyanasiyana zimakhala ndi zotsatira zosiyana kwambiri za kagayidwe kachakudya, komanso zakudya zochepa zama carbohydrate ndizothandiza kwambiri ( ⁴ ).

Zifukwa za mutu wa ketogenic

Chimodzi mwa zizindikiro zodziwika kwambiri pakupanga kusintha kwakukulu kwa zakudya, monga zakudya za ketogenic, ndi mutu waukulu womwe umatsagana ndi kuletsa kwa carbohydrate.

Pamene thupi lanu lakhala likudya zakudya zopatsa mphamvu zama carbohydrate monga mkate ndi masamba owuma moyo wanu wonse, kusintha kwakukulu pakuwotcha mafuta kuti mukhale nkhuni kumafuna nthawi yosinthira.

Mutu wa Keto ndi chizindikiro chabe cha chimfine cha keto ndipo sayenera kufananizidwa ndi chimfine. Chimfine cha Keto sichimadwala kapena kupatsirana ndipo simukudwala, mukusintha.

Nchiyani Chimayambitsa Mutu wa Ketogenic?

Pali zifukwa zazikulu zitatu zomwe mungapangire mutu mutadya zakudya zochepa za carb: kuchepa madzi m'thupi, kusalinganika kwa electrolyte ndi kuchotsa ma carbohydrate kapena shuga.

Zakudya zodziwika bwino zaku Western zimakhala ndi shuga wambiri zomwe zimalimbitsa thupi lanu nthawi yomweyo.

Shuga imakhudza ubongo wanu kudzera munjira yofananira ya mphotho yomwe imawonedwa ndi zinthu zosokoneza bongo, monga cocaine, zomwe mumakumana nazo zofananira ndi kusiya mankhwala. ⁵ ).

M'malo mwake, ndi "shuga wokwera" womwe umayambitsa kuchulukira kwa zilakolako za shuga. Mukamadya shuga wambiri, mumafunanso.

Kodi mutu wa keto umatenga nthawi yayitali bwanji?

Anthu ena sangakhale ndi zizindikiro zosiya. Tonse ndife osiyana ndipo nthawi ya zizindikiro zimatengera zinthu zingapo.

Mwachitsanzo, ngati mumatsatira zakudya zochepa za carb musanayambe zakudya za ketogenic ndikudya masamba ambiri obiriwira (kapena zowonjezera zamasamba zobiriwira), pali mwayi woti zizindikiro zanu zimakhala zaufupi kapena zosakhalitsa. alipo..

Pafupifupi, mutu wa keto umakhala pakati pa maola 24 ndi sabata.

Nthawi zina, zimatha kutenga masiku 15 kuti zizindikiro zithe.

Anthu ena amakonda kuyambitsa zakudya za ketogenic pamapeto a sabata kuti zizindikirozo zikhale zolekerera ndipo sizimakhudza kwambiri moyo wa tsiku ndi tsiku.

Kutaya madzi m'thupi kumakhala kofala panthawi ya ketogenic induction phase

Mukakhala ndi moyo wochepa kwambiri, wokhala ndi mafuta ambiri a keto, thupi lanu limayamba kutulutsa madzi ochulukirapo.

Musati musangalale kwambiri mukawona kuwonda kwakukulu mutayamba kudya ketogenic. Kuchepetsa kulemera kwa thupi sichifukwa cha kutaya mafuta okha; ndi madzi amene atuluka m’thupi mwako.

Ketosis imadziwika chifukwa champhamvu yake ya diuretic. Izi zikutanthauza kuti thupi lanu limatulutsa madzi ndi ma electrolyte, zomwe zimachepetsa kusunga madzi ( ⁶ ).

Madzi amasungidwa m'thupi lanu kuchokera ku chakudya. Mukachepetsa chakudya chamafuta, thupi lanu limayamba kutulutsa madzi mwachangu.

Pa gilamu iliyonse ya glycogen (kuchokera ku chakudya) yomwe imagwiritsidwa ntchito ngati mphamvu, kuwirikiza kawiri kutayika m'madzi.

Thupi lanu likalowa ketosis, limayamba kusunga shuga, koma kutayika kwa madzi kumapitilirabe. Kukhala ndi matupi a ketone m'thupi lanu kumapangitsa kuti madzi achuluke.

Kumwa madzi ambiri pamene mukusintha kuletsa kwa ma carbohydrate ndikofunikira kuti muchepetse kuchepa kwa madzi m'thupi ndikusunga thanzi lanu lonse.

Kusagwirizana kwa electrolyte kumakhala kofala mukamachita keto kwa nthawi yoyamba

Ma electrolyte akulu omwe muyenera kuyang'anitsitsa ndi magnesium, sodium, ndi potaziyamu.

Thupi lanu likatulutsa madzi, limayamba kuchotsa ma electrolyte ofunikirawa omwe ali ofunikira pakugwira ntchito zosiyanasiyana zathupi, monga kupanga mphamvu, kuwongolera kutentha kwa thupi, komanso kugwira ntchito bwino kwaubongo.

Zofunikira zanu zatsiku ndi tsiku za electrolyte ndizokwera pa keto poyerekeza ndi zakudya wamba.

Chowonjezera cha electrolyte chingathandize panthawi ya kusintha.

Zofunikira za sodium

Insulin imagwira ntchito yofunika kwambiri pakusunga ma electrolyte. Ndi hormone yomwe imachepetsa shuga m'magazi ikakwera kwambiri ( ⁷ ).

Ntchito yayikulu ya insulin ndikunyamula shuga m'maselo kuti azitha kugwiritsa ntchito ngati mafuta ndikuyika shuga wambiri m'mafuta. Zimagwiranso ntchito kulimbikitsa kuyamwa kwa sodium mu impso ( ⁸ ).

Mukayamba kudya zakudya zochepa zama carb, milingo yanu ya insulin imatsika kwambiri.

Sodium pamapeto pake imakokera madzi ambiri ku impso kuti akonzekere kutulutsa madzi.

Kuchepa kwa insulin m'thupi kumatanthauza kuti pali sodium yocheperako.

Kutsika kwa sodium m'thupi lanu ndi chimodzi mwa zifukwa zazikulu zomwe mungachepetse mphamvu ndi mutu pamene mukutsatira zakudya zochepa zama carbohydrate.

Yesani 5.000 mpaka 7.000 mg ya sodium tsiku lonse.

Izi zitha kudyedwa ngati mchere wamadzi a Himalayan, msuzi, msuzi wa fupa, komanso ma lozenges a sodium.

Zofunikira za potaziyamu

Ngati mukusowa potaziyamu, mutha kuvutika maganizo, kukwiya, kudzimbidwa, mavuto a khungu, kupweteka kwa minofu, ndi kugunda kwa mtima ( ⁹ )

Kuti muchite izi, muyenera kumwa 3000 mg wa potaziyamu patsiku.

Nawu mndandanda wa zakudya za ketogenic zomwe zili ndi potaziyamu wambiri:

• Walnuts: ~ 100-300 mg pa ounce imodzi kutumikira
• Avocados: ~ 1,000 mg pa kutumikira
• Salimoni: ~ 800 mg pa kutumikira
• Bowa: ~ 100-200 mg pa kutumikira

Ndikofunika kuzindikira kuti potaziyamu wochuluka akhoza kukhala woopsa. Ngakhale zingakhale zovuta kuti mufike kumtunda kwa milingo yapoizoni, ndikwabwino kupewa zowonjezera potaziyamu ndikumamatira kuzinthu zachilengedwe zomwe tazitchula pamwambapa.

Zofunikira za Magnesium

Ngakhale kusowa kwa magnesium sikuli kofala kwa ochepetsa ma carb dieters, ndikofunikira kukhalabe ndi milingo yoyenera.

Kuperewera kwa magnesium kungayambitse kukomoka kwa minofu, chizungulire komanso mutu wa ketogenic ( ¹⁰ ).

Avereji yatsiku ndi tsiku ya anthu omwe ali pazakudya za ketogenic ndi pafupifupi 400 mg ya magnesium patsiku.

Yesani zakudya izi zovomerezedwa ndi keto zokhala ndi magnesium:

• Sipinachi yophika: ~ 75 mg pa chikho
• Chokoleti chakuda cha cocoa ufa: ~ 80 mg pa supuni ya ufa wa koko
• Maamondi: ~ 75 mg pa 30g / 1 oz
• Salimoni: ~ 60 mg pa minofu

Momwe mungapewere mutu wa keto

Kupweteka kwamutu komwe kumabwera chifukwa chosinthira mafuta oyaka kuti azitha kuphatikizika chifukwa cha kuchepa kwa mphamvu yogwiritsa ntchito mafuta kuti apange mphamvu moyenera.

Nthawi zonse mphamvu ya thupi lanu yowotcha mafuta ikuvutika, zimakhala zovuta kuti muchepetse thupi. Mumakhala ndi njala kwambiri shuga m'magazi anu akatha, mosasamala kanthu kuti muli ndi mafuta ochuluka bwanji kuti muwotche.

Kuti muthane ndi mutu wa keto, muyenera kusintha kagayidwe kachakudya ka thupi lanu kuti muwotche mafuta kuti mukhale mphamvu m'malo mwa shuga.

Kusinthasintha kwa metabolic ndikutha kwanu kusintha ma oxidation amafuta kuti azitha kupezeka. Uku ndi kuthekera kwa thupi lanu kusintha kuchokera kumafuta ena kupita ku ena (kuchokera ku chakudya kupita kumafuta).

Zizindikiro za mutu wa Keto posachedwapa zidzatha mutangozolowera kugwiritsa ntchito mafuta (maketoni) kuti mukhale ndi mphamvu.

Nazi njira zisanu zomwe mungagwiritse ntchito lero kuti mupewe mutu wa keto:

# 1. Imwani madzi ndi mchere

Mukayamba kudya zakudya zochepa zama carb, milingo ya insulin yanu imatsika mwachilengedwe. Simudzakhala ndi sodium wochuluka poyerekeza ndi zakudya zakumadzulo zomwe zimakhala ndi chakudya chochepa cha chakudya.

Mumayambanso kutulutsa madzi osungidwa mukamachepetsa chakudya.

Kuperewera kwa sodium ndi chimodzi mwazomwe zimayambitsa mutu wa keto ndipo zimatha kuchepetsedwa powonjezera madzi ambiri ndi mchere ku dongosolo lanu.

Kuchulukitsa mchere womwe mumadya ndikofunikira chifukwa kumwa madzi ambiri kumachotsa sodium nthawi imodzi.

Kudya msuzi kapena fupa msuzi zidzakuthandizani kukhalabe ndi sodium yokwanira.

Ngati mumavutikabe kuti muwonjezere mchere wanu pazakudya zochepa zama carb, kuwawonjezera ndi zowonjezera za sodium ndikungowonjezera mchere wambiri pazakudya zilizonse zingathandize.

# 2. Idyani mafuta ambiri

Kudya mafuta ambiri m'zakudya zanu kudzakuthandizani kuti thupi lanu lizolowere kugwiritsa ntchito mafuta kuti mukhale ndi mphamvu. Popeza mukusintha ma carbohydrate ndi mafuta monga gwero lanu lalikulu la zopatsa mphamvu, muyenera kudya mafuta ochulukirapo kuposa kale.

Muyenera kuwonetsetsa kuti 65-70% ya zopatsa mphamvu zanu zonse zimachokera kumafuta.

Kutenga nthawi yoyang'anira mafuta omwe mumadya kuyenera kukhala kofunikira poyamba, chifukwa ndikosavuta kunyalanyaza mafuta. Izi ndichifukwa choti mafuta amakhala ndi ma calorie ambiri ndipo amadzaza mwachangu.

Idyani nyama zonenepa monga nthiti, nyama yankhumba, salimoni, ndi ntchafu za nkhuku. Onjezani mafuta a kokonati ndi batala ku chakudya chilichonse kuti muwonjezere kudya kwanu.

# 3. Tengani zowonjezera

Zowonjezera zimatha kukuthandizani kwambiri kutembenuka kukhala makina odyetsera mafuta, koma ndikofunikira kuti musawagwiritse ntchito ngati m'malo za kuperewera kwa zakudya.

Mavitamini ndi minerals ena ofunikira omwe angathandize kuchepetsa mutu wa keto ndi awa:

• L-carnitine: Kudya kwamafuta ambiri kuchokera muzakudya za keto kumatanthauza kuti mafuta ochulukirapo amayenera kusunthidwa mu mitochondria kuti apange okosijeni wamafuta. Carnitine ndiyofunikira pakuyenda bwino.
• Coenzyme Q10: Ichi ndi antioxidant chomwe chimapangitsa kuti ma cell apangidwe mphamvu. Ndi chowonjezera china chomwe chimathandiza kulimbikitsa mafuta ndikuthandizani kuti musinthe ketosis mwachangu.
• Omega-3 mafuta acids : Mafuta a nsomba ndi mankhwala amphamvu achilengedwe oletsa kutupa. Kugwiritsa ntchito omega-3s kumathandizanso kuchepetsa kuchuluka kwa triglycerides m'thupi lanu, omwe ndi mamolekyu amafuta omwe amasungidwa m'magazi kuti agwiritsidwe ntchito mtsogolo.

# 4. Chitani masewera olimbitsa thupi

Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kungathandize kuti thupi lanu lizitha kusinthasintha.

Kuchita masewera olimbitsa thupi kumawonjezera kugwiritsa ntchito mafuta ndikuwongolera kuwonda, zonse zomwe zimathandizira kuthana ndi mutu wowopsa wa ketogenic ( ¹¹ ).

Kafukufuku akuwonetsa kuti phindu lochita masewera olimbitsa thupi limaposa kuwonda. Zimathandizanso kukonza ma metabolism osweka. Kafukufukuyu adawonetsa kuti atatha kuchita masewera olimbitsa thupi, metabolism ya anthu omwe ali ndi matenda a shuga a 2 idabwezeretsedwa ndipo amatha kugwiritsa ntchito zopatsa mphamvu kuti apange mphamvu bwino ( ¹² ).

Kukhala ndi chizoloŵezi chochita masewera olimbitsa thupi kudzakuthandizani kuti muthe kusintha kagayidwe kanu kagayidwe kachakudya ndikulimbikitsa thupi lanu kuti liwonjezere kuwotcha mafuta panthawi yochita masewera olimbitsa thupi komanso popuma.

Kuchita masewera olimbitsa thupi kudzasintha kwambiri mlingo umene thupi lanu limayamba kugwiritsa ntchito mafuta monga gwero lake lalikulu la mphamvu ndipo zidzakuthandizani kuchepetsa zizindikiro za mutu wa ketogenic.

# 5. Wowonjezera ndi ma ketoni akunja

Kutenga ma ketoni akunja ndi njira yabwino yokwezera matupi a ketone, ngakhale simunatembenuke kukhala mafuta monga gwero lanu loyamba lamphamvu. Iwo akhoza kukweza milingo beta-hydroxybutyrate (BHB) mpaka 2 mMol mutatha kumwa.

Matupi a ketone kuchuluka kwa glucose m'magazi chifukwa cha kuchuluka kwa shuga m'magazi insulin sensitivity. Izi ndizofunikira panthawi yophunzitsira chifukwa zikukonzekera thupi lanu kuti liyambe amakonda za mafuta opatsa mphamvu m'malo mwa chakudya chamafuta.

Amakhalanso ndi calcium yambiri, magnesium, ndi sodium, zomwe ndizofunikira kwambiri ma electrolyte omwe thupi lanu limafunikira kuti ubongo ndi thupi zizigwira ntchito bwino.

Mwa kuwonjezera matupi a ketone pazochitika zanu, mudzachepetsa kwambiri kuuma kwa mutu wanu wopangidwa ndi keto.

Musataye mtima ndi mutu wa keto

Ngakhale kuti mutu wa keto ukhoza kuwoneka wovuta kwambiri ndipo ungakulepheretseni kuti musamadye zakudya za keto, kuchitapo kanthu kuti muchepetse zizindikiro sikuli kovuta monga momwe ena amakhulupirira.

Kusintha zakudya zofunika kwambiri ndi mchere, kuchita masewera olimbitsa thupi pafupipafupi, komanso kukhala ndi zakudya zopatsa thanzi komanso zopatsa thanzi, zopatsa thanzi zimatsimikizira kuti zizindikiro zanu za chimfine cha keto zimatha posachedwa.

Kumbukirani kuti mutu wochepa wa carb ndi gawo lodziwika bwino lazomwe zimachitika ndipo zimachitika kwa anthu ambiri omwe amadya motere.

Kuwala kumapeto kwa ngalandeyo kuli pafupi kwambiri kuposa momwe mukuganizira. Lolani izi zikulimbikitseni kupirira mpaka mutayamba kupeza phindu la moyo wochepa wa carb, mafuta ambiri a keto. Zidzakhala zoyenera!