Ndadumpha zakudya za keto ndikutuluka mu ketosis. Nditani tsopano?

Munthawi yonseyi yomwe takhala ndi tsamba la webusayiti, talandila mafomu ambiri, mafunso ndi Facebook e instagram ndi kukambilana koopsa pagulu uthengawo. Ndipo mosakayikira, funso lomwe talandira nthawi zambiri lakhala: Ndadumpha zakudya za keto ndikutuluka mu ketosis. Nditani tsopano?

Ngati mawu awa ndi odziwika kwa inu, musadandaule. M'nkhaniyi tikambirana zomwe zimatchedwa keto reset. Izi zidzakulolani kuti mubwererenso pazakudya komanso panjira yoyenera mwachangu komanso moyenera.

Chifukwa Chimene Mungafunikire Kukonzanso Keto

Mukayamba zakudya zatsopano zilizonse, chisangalalo ndi lonjezo la chinthu chatsopano zimatha kukupatsani mphamvu kuti mumve ngati mutha kuchita chilichonse. Si zachilendo kuyenda ndi ndondomeko yabwino ya chakudya ndi kulimbitsa thupi, kudzimva ngati muli pamwamba pa dziko.

Ndiyeno zenizeni zimayamba.

Kuchita masewera olimbitsa thupi m'mawa kumayamba kumva ngati ntchito, kukonzekera chakudya kumakhala kosangalatsa, ndipo kunena kuti ayi kwa zomwe mumakonda kumatha kukuyamba kukuvalani.

Izi zikachitika, ndizosavuta kusiya dongosolo lanu kwathunthu. Chosankha chabwino kwambiri? Pitani ku keto reboot diet.

Nawa zochitika zodziwika bwino pomwe keto reset ikhoza kukhala motere:

• Mwakhala mukutsatira zakudya zanu za keto kupita ku T, ndiyeno muli ndi tsiku lachinyengo. Mwina ndi tsiku lanu lobadwa, tchuthi, munali patchuthi, kapena amayi anu adakutumizirani phukusi la makeke omwe amakubweretsani ku ubwana wanu. Zirizonse zomwe zili chifukwa, ndi keto, zimangotengera tsiku limodzi lachinyengo (kapena chakudya, kwenikweni) kuti likuthamangitseni ketosis.
• Mwakhala mukutsatira zakudya za ketogenic kwa kanthawi, ndipo pang'onopang'ono mwayamba kuzindikira kuti simukumvanso ubwino wonse. Si zachilendo kufika mapiri pa keto ndipo mwinanso zindikirani kuti kuchuluka kwamafuta amthupi lanu kukuwonjezeka. Izi zikhoza kukhala chifukwa cha kusintha kwa kagayidwe kachakudya, kapena mwina chifukwa chakuti mwasiya pang'onopang'ono muzochita zanu. Ngati simukutsata matupi anu nthawi zonse, ndikosavuta kutuluka mu ketosis osazindikira.
• Munayesa keto kanthawi kapitako, koma munasiya chifukwa moyo unali wotanganidwa, kapena mumangofunika kupuma. Kubwerera ku moyo wa keto kumatha kuwoneka ngati kovuta kukumbukira za chimfine cha keto kumabwereranso. Osatchulanso zotsatira zoyipa za kudalira kwa ma carbohydrate komanso zakudya zokhazikika zaku America.

Kuchita keto reset kumakulolani kuti muyambe mwatsopano ndi mphamvu zatsopano zomwe mungathe kuziyika muzakudya zanu.

Kaya mwakhala mukutsatira zakudya kapena mukungoyamba kumene, malangizo otsatirawa akukonzekeretsani kukonzanso kagayidwe kachakudya kuti zikuthandizeni kuti mubwererenso muzowotcha mafuta opanda msoko komanso osangalatsa kuti muyambe kusangalala nokha. posachedwa.

Tsatirani kalozera wa tsatane-tsatane pansipa kuti mubwezeretse moyo wanu wa keto.

Keto Reset Diet: Momwe Mungabwerere ku Ketosis

#1 Malangizo a Zakudya

Ngati mukufuna kukhala muzakudya zonse za ketosis, muyenera choyamba kudzipereka ku zakudya za ketogenic.

Anthu ambiri amaganiza kuti zakudya za keto zili ndi zoletsa zovuta, koma chowonadi ndi chakuti kudya keto kumatanthauza kuti mukunyamula mbale yanu ndi zakudya zokhutiritsa kwambiri.

Nthawi zambiri, chakudya cha keto chimapangidwa ndi zakudya zomwe zili ndi mafuta ambiri, mapuloteni ocheperako, komanso ma carbohydrate ochepa.

Ngati ndinu keto dieter kwa nthawi yayitali, muyenera kudziwa zomwe zimakuthandizani, koma apa pali malangizo omwe muyenera kukumbukira ( ¹ ):

• Ganizirani zamafuta athanzi, omwe ayenera kukhala pafupifupi 55-60% yazakudya zanu zama calorie (palibe mafuta amasamba kapena mafuta ena otsika).
• Onetsetsani kuti mbale yanu ili ndi mapuloteni apamwamba kwambiri, omwe ayenera kupanga 30-35% ya zakudya zanu za tsiku ndi tsiku.
• Chepetsani ma carbohydrate kukhala pafupifupi 5-10% yazakudya zanu za tsiku ndi tsiku. Kusunga ma carbs otsika ndikofunikira kwambiri panthawi yoyambira kubwerera ku ketosis chifukwa kumakupatsani mwayi wotsitsa masitolo a glycogen. Mukakhala ndi matupi a ketoni, mukhoza kuyamba kusewera ndikuwonjezera ma carbs ochepa monga zipatso, koma perekani thupi lanu mpata wobwerera ku keto poyamba.

#2 Zolimbitsa thupi

Kuchita masewera olimbitsa thupi ndikofunikira kuti mufulumizitse ulendo wanu wobwerera ku ketosis. Kumbukirani: Kuti thupi lanu libwerere muzowotcha mafuta, liyenera kulumikiza ndikugwiritsa ntchito masitolo anu a glycogen, kuti thupi lanu liyambe kutembenukira ku matupi a ketoni kuti apeze mphamvu.

Ngati glucose akadalipo, kagayidwe kanu kadzapitilira kudalira, ndipo kusintha kwa mahomoni komwe kumayenera kuchitika kuti mulowe ketosis sikudzayamba.

Imodzi mwa njira zothandiza kwambiri zogwiritsira ntchito masitolo anu a glycogen ndikudutsa masewera olimbitsa thupi. Kafukufuku wasayansi akuwonetsa kuti kuchita masewera olimbitsa thupi mwamphamvu kwambiri kumakhala kothandiza kwambiri pogwiritsira ntchito glycogen, chifukwa glucose amatha kutulutsidwa mwachangu ndikusungidwa ndikukhala ngati gwero lamafuta panthawi yantchito yayikulu.

Ngakhale kusuntha kulikonse kungakuthandizeni, ngati mukufunadi kukhetsa masitolo a glycogen, chitani masewera olimbitsa thupi ngati HIIT (maphunziro apakati apakati) kapena kuthamanga kwambiri.

#3 Sinthani chimfine cha keto

Kutengera momwe mumasinthira kagayidwe kake mu keto, mutha kukhala ndi zizindikiro za keto kapena simungakhale nazo. chimfine mukayamba keto reset. Ngati mudalimbana ndi chimfine cha keto paulendo wanu woyamba, musalole kuti izi zikulepheretseni kulumphiranso. Pali zidule zingapo zomwe mungagwiritse ntchito kuti muchepetse kusintha kwa ketosis komwe mungadalire.

Izi zikuphatikiza:

Electrolytes

Mukabwerera ku ketosis, thupi lanu lidzadutsa kusintha kwakukulu kwa metabolic. Mukayambanso kugwiritsa ntchito matupi a ketoni, zingatenge masiku angapo kuti ma cell anu awazindikire ngati gwero lamafuta, kutanthauza kuti ena amachotsedwa mumkodzo wanu. Ma ketoni akapita, amatenga ma electrolyte pamene akupita, ndikukusiyani kuti mumve bwino.

Njira yolunjika kwambiri yothanirana ndi kutayika kwa ma electrolyte omwe mosakayikira amabwera ndikusintha kubwerera ku ketosis ndikulowa m'malo mwa supplementation. Ndizodabwitsa kuti chowonjezera chabwino cha electrolyte chingakuchitireni momveka bwino, mphamvu, komanso kukhala ndi moyo wabwino.

MCT

Ngati mwazolowera kupeza mafuta kuchokera ku glucose, zitha kukhala zodabwitsa m'thupi lanu ngati gwero lamphamvu lopezeka mosavuta silikupezekanso, likupezeka mosavuta.

Ma MCTs (Medium Chain Triglycerides) amapereka m'malo mwa shuga m'malo mwa shuga chifukwa amatengeka mwachangu ndi matumbo ndikutumizidwa ku chiwindi kuti akapakidwe mafuta. Mutha kuganiza za MCTs ngati "glucose" kuchokera kumafuta: imalowa mosavuta ndipo imapereka mphamvu mwachangu popanda zamkhutu zam'magazi.

Matupi a ketone

Cholinga cha ketosis ndikusintha kagayidwe kanu kuti mukhale ndi mphamvu nthawi zonse, mosasamala kanthu kuti chakudya chanu chomaliza chinali liti. The matupi a ketone Amapereka njira yabwino yosinthira ku ketosis chifukwa amatha kupereka ma ketoni m'magazi anu, ngakhale thupi lanu silinasinthebe keto.

Ngati mukumva ulesi komanso kutopa komanso kulephera kuyang'ana, dzichitireni zabwino ndikugwira ma ketoni akunja kuti mphamvu zanu zibwerere m'mbuyo.

Powonjezera thupi lanu ndi ma ketoni akunja pamene mukusintha ketosis, mudzakhala mukupatsanso thupi lanu mphatso yochepetsera kupsinjika kwa okosijeni ndi kutupa.

#4 Yesani kusala kudya

Kuphatikiza pa kutsatira zakudya zokhala ndi ma carb ochepa ndikuwotcha masitolo a glycogen ndi masewera olimbitsa thupi, kusala kudya imapereka njira yabwino kwambiri yokankhira thupi lanu ku ketosis.

Popeza palibe mafuta omwe amapita mukasala kudya, thupi lanu silingachitire mwina koma kutembenukira ku glucose wanu wosungidwa kuti mupeze mphamvu. Onjezani masewera olimbitsa thupi pamwamba, ndipo mudzakhala kumwamba koyaka glycogen.

Ngati mwangoyamba kumene kusala kudya, yambani pang'onopang'ono ndi kusala kudya kwa maola 14 kapena 16. Izi zitha kuwoneka ngati kumaliza chakudya chamadzulo 7pm ndikudikirira kadzutsa mpaka 9 am kapena 11 am.

Ngati muli ndi nthawi yosala kudya, mutha kukulitsa zenera lanu losala kudya mpaka maola 24 kapena 36.

Njira iliyonse yosala kudya yomwe mungasankhe, onetsetsani kuti mwakonzeka m'maganizo komanso mwakuthupi kuti musadye kwa nthawi yayitali.

Ndipo ngati lingaliro la kusala likukuwopsyezani kapena kukutsekerezani, ndiye lumphani konse, kapena ingosalani usiku wonse ndikulimbitsa thupi mwachangu kwa HIIT m'mawa kuti mulumphe-kuyambitsa kuchepa kwa glycogen.

#5 Circadian rhythm

Kupangitsa thupi lanu kukhala mumayendedwe athanzi a circadian kumatha kukuthandizani kuti mubwerere ku ketosis mwa kugwirizanitsa nyimbo zanu zatsiku ndi tsiku ndi mahomoni omwe amawongolera chilakolako chanu ndi kugona.

Pamene wotchi yanu yamkati ili yosalinganika, chimodzi mwa zotsatira zofala kwambiri ndi kusowa tulo.

Kusintha kukhala ketosis ndi njira yokwera mtengo kwambiri, chifukwa chake mudzafuna kuwonetsetsa kuti thupi lanu likugwira ntchitoyo pokhazikika ndikukonza nthawi yanu yogona.

Komanso, chimodzi mwazotsatira zachidule cha kusowa tulo ndi njala ndi zilakolako, zomwe sizingakhale zothandiza kwambiri mukakhala paulendo wobwerera ku zakudya zathanzi.

Njira imodzi yothandiza kwambiri kuti mubwezeretsenso kayimbidwe kanu ka circadian ndikuwunika momwe mumagona. Ngati mumakonda kugona mochedwa, izi zingatanthauze kugona pasanathe ola limodzi. Ndipo ngati, monga anthu ambiri, muzimitsa magetsi kenako n’kumakhala kwa maola ambiri, ingakhale nthawi yoti muone ngati muli ndi magetsi.

Zida zamagetsi monga ma TV, makompyuta, ndi mafoni a m'manja zimatulutsa ma EMF (mafupipafupi amagetsi), omwe amadziwika kuti amasokoneza kaphatikizidwe ka melatonin, hormone yomwe imauza thupi lanu kuti nthawi yogona yakwana.

Thandizani mphamvu yachilengedwe ya thupi lanu podzipereka kuchotsa zida zanu zamagetsi ola limodzi kapena awiri musanagone, ndipo mudzadabwa ndi kusiyana kwa kugona kwanu.

Zimatenga nthawi yayitali bwanji kuti mubwerere ku ketosis?

Ulendo wobwerera ku ketosis udzawoneka mosiyana kwa aliyense. Kutengera momwe glycogen-wakuthera pano, kusinthasintha kwanu kagayidwe, komanso momwe kagayidwe kanu kagayidwe, zitha kutenga paliponse kuyambira tsiku limodzi mpaka milungu iwiri kapena itatu.

Mwayi ndi, ngati mudakhalapo mu ketosis kale, sizidzatenga masiku oposa asanu ndi awiri, koma popeza palibe thupi la munthu lomwe liri lofanana, n'zovuta kufotokoza ndendende momwe zidzatengere nthawi yayitali kwa munthu aliyense.

Ngati mukungoyesa kuchira tsiku limodzi kapena awiri, mupeza njira yobwerera ku ketosis m'masiku angapo. Ngati mwasiya keto regimen kwa milungu kapena miyezi, zingatenge nthawi yayitali.

Izi zati, kuchita masewera olimbitsa thupi komanso kusala kudya kwakanthawi kumafulumizitsa ntchitoyi mosasamala kanthu komwe muyambira.

Keto Mindset

Chofunikira pazakudya za keto reset ndikuwonetsetsa kuti muli ndi malingaliro oyenera.

Ngati pakhala nthawi yayitali kuchokera pamene mudakhala mu ketosis, zitha kuwoneka ngati kulumpha kwakukulu kubwerera ku keto, ndiye apa ndipamene kulimbitsa bwino kungakhale kwakukulu.

Lembani mndandanda wazinthu zabwino zonse zomwe zikukukakamizani kuti mubwererenso pa keto bandwagon. Munamva bwanji nthawi yomaliza yomwe mudakhala mu ketosis? Kodi kutupa kwanu kunatsika? Kodi munali opindulitsa kwambiri? Kodi muli ndi mphamvu zambiri? Kodi mukumva kukhala opepuka komanso oyenera?

Komanso, ganizirani zolinga zanu zazitali zotsata moyo wa keto. Kodi mukufuna kuti thanzi lanu likhale lotani m'zaka 10? Zaka 20? Kodi kudzipereka kudya bwino lero kungakupindulitseni bwanji mtsogolomu?

Kuganizira zabwino zonse kungakupatseni chilimbikitso komanso mphamvu ngati zinthu ziyamba kukhala zovuta.

Ndipo mofananamo, ngati muli ndi vuto lililonse lomwe mukunyamula chifukwa chosiya zakudya zanu za ketogenic, ino ndi nthawi yoti mulole. Ndinu munthu, ndipo thupi lanu linapangidwa kuti lizitha kusinthasintha. Ndiko kukongola kwa keto: nthawi zonse kumakhala kwa inu mukasankha. M'malo modzimenya nokha chifukwa cha "kugwa" muzakudya zanu, kondwerani kuti muli ndi ulamuliro wopitirira ndi kusuntha momwe mukufunira.

Zoona zake n’zakuti, kutsatira zakudya zopatsa thanzi kumakupindulitsani kaya muzichita nthaŵi zonse, nthaŵi zina, kapena nthaŵi zina chabe.

Chakudya kupita

Okonda zaumoyo ambiri amakhulupirira kuti zakudya za ketogenic ndi chimodzi mwazakudya zazikulu kwambiri zanthawi yathu ino. Kuphatikiza pa kukhala njira yabwino yochepetsera thupi, anthu omwe amatsatira zakudya za keto amawonetsa mphamvu, kuyang'ana, ndi zolembera za lipid. ² )( ³ ).

Ndi zonse zomwe zanenedwa, zingakhale zovuta kumamatira ku zakudya zinazake kwa moyo wanu wonse. Ngakhale kuti sizingatheke, monga anthu nthawi zambiri timapita ndi "zosiyanasiyana ndi zokometsera za moyo" maganizo. Pachifukwa ichi, mutha kuganiza za zakudya za keto ngati chida chamoyo chonse chomwe mungabwererenso.