Zakudya 10 Zapamwamba za Keto Post Workout Zokuthandizani Kumanga Minofu

Zakudya zambiri zomaliza kulimbitsa thupi sizoyenera kukhala ndi moyo wa keto. Ali ndi shuga wambiri, mapuloteni ochepa, zowonjezera zowonjezera, kapena zonsezi pamwambapa.

Werengani zolembedwa pa bala iliyonse kapena gwedezani musanayambe kapena mutatha kulimbitsa thupi. Ambiri mwa iwo ali odzaza ndi tirigu, shuga ndi zowonjezera.

Ambiri mwa mipiringidzo iyi amakhala ndi gawo lanu lonse lazakudya zama carbohydrate tsiku lililonse mugawo limodzi. Zonsezi zimakweza shuga lanu lamagazi, ndikuchotsani ketosis, ndipo choyipa kwambiri, zimakulowetsani m'njira yosungiramo mafuta. Ayi zikomo.

Mufunika zakudya zolimbitsa thupi zomwe sizimangothandizira moyo wanu wa keto, komanso zimathandizira kuti thupi lanu lizigwira ntchito komanso kuchira.

Tsoka ilo, zambiri zokhudzana ndi zakudya zolimbitsa thupi pambuyo polimbitsa thupi zimaphatikizapo kudya matani a carbs.

Ndipo zimenezi si zoona.

M'malo mwake, kaphatikizidwe ka mapuloteni a minofu, kapena kuchira kophunzitsira, kumagwira ntchito mejor zopanda shuga. Zoonadi, mumafunika mapuloteni ndi mafuta ambiri.

Koma, ndithudi, musanaunikenso zakudya zolimbitsa thupi, mudzafuna kudziwa momwe kulimbitsa thupi kumagwirira ntchito. Kudziwa izi kudzathandiza mtsogolo.

mapuloteni a kukula kwa minofu

Mukakweza zolemera, kuthamanga kapena kuvina, mumawononga minofu ya minofu. Kuti ukhale wolimba ndi kuchira, minofu ya minofuyo imafunika mapuloteni.

Makamaka, minofu imeneyo imafunikira leucine, imodzi mwama amino acid angapo (BCAAs) omwe amapezeka m'mapuloteni athunthu. Leucine imalimbikitsa kukula kwa minofu kapena kaphatikizidwe ka mapuloteni a minofu.

Kuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi kumapangitsa misozi yaying'ono mu minofu. Izi ndizabwinobwino ndipo ndi momwe minofu yanu imakulira. Izi timazitcha "kuwonongeka kwa minofu."

Mukadya zakudya zoyenera zomwe zili ndi leucine, mumakhala ndi mapuloteni abwino komanso minofu yanu imakulanso mwamphamvu.

Osadya leucine mokwanira? Minofu imakhalabe yowonongeka.

Ndiye muyenera kudya mapuloteni ochuluka bwanji a leucine?

Izo zimatengera kuchuluka kwa masewera olimbitsa thupi:

1. kuchita masewera olimbitsa thupi kwambiri: 1,6 g / mapuloteni pa kilogalamu ya kulemera kwa thupi.
2. Kuchita masewera olimbitsa thupi: 1,3 g / mapuloteni pa kilogalamu ya kulemera kwa thupi.
3. Zolimbitsa thupi zochepa: 1 g / mapuloteni pa kilogalamu ya kulemera kwa thupi.

Kufikira 2 g ya mapuloteni / kg ya kulemera kwa thupi patsiku, pafupifupi magalamu 160 a mapuloteni kwa munthu wa 81,5 kg, amaonedwa kuti ndi otetezeka.

Nanga bwanji kudya mapuloteni pazakudya za ketogenic? Zikuwonekeratu kuti kudya kwapakatikati mpaka kumtunda kwa mapuloteni ndikwabwino, ngakhale mutakhala ndi ketogenic. Ngakhale kuti anthu ambiri amadya zakudya zomanga thupi kukhala pafupifupi 30% ya zakudya zawo zopatsa mphamvu, n’zokayikitsa kuti mudzakumana nazo. gluconeogenesis ngakhale mutadya kuposa pamenepo.

Nthawi kutenga mapuloteni

Ndiwe amene mumatero kuti minofu imafunika mapuloteni kuti amangenso koma zilibe kanthu ngati mumadya mapuloteni kale o pambuyo gawo lolimbitsa thupi. Zotsatira zake ndi zofanana.

Momwe Zakudya za Ketogenic Zimatetezera Minofu

Chakudya chochepa kwambiri, chokhala ndi mafuta ambiri a ketogenic sikuti imawotcha minofu ya adipose (mafuta amthupi), komanso imateteza minofu yowonda.

Chifukwa chake:

#1 Keto amapulumutsa minofu

Matupi a Ketone ndiye gwero lanu lamphamvu. Mukadya chakudya chochepa kwambiri, chokhala ndi mafuta ambiri, thupi lanu limasiya kugwiritsa ntchito shuga ndikuyamba kugwiritsa ntchito ma ketones.

Ma ketoni akalowa m'magazi anu, amatumiza uthenga ku thupi lanu: chakudya chochepa, ndi nthawi kuwotcha mafuta ndi kusunga minofu. Mwaukadaulo, ma ketoni (makamaka beta-hydroxybutyrate kapena BHB) amalumikizana ndi amino acid leucine mu minofu kuti alimbikitse kaphatikizidwe ka mapuloteni, omwe amadziwikanso kuti. kukula kwa minofu ndi kukonza.

Kusintha kumeneku kunathandiza alenje kukhala olimba m’nthawi ya njala.

Malingana ngati muli ndi mafuta acids ndi ketoni m'magazi anu, minofu yanu imakhala yolimba. Yang'anani pakupeza zomanga thupi zokwanira ndipo minofu yanu idzakhala yamphamvu kwambiri.

Kuphatikiza pa kuchuluka kwa BHB, keto imawonjezeranso adrenaline.

#2 Keto imawonjezera adrenaline ndi zinthu zakukula

Zakudya za ketogenic zimachepetsa shuga wamagazi ndipo kuchepa kwa shuga m'magazi kumapangitsa kupanga adrenaline. Adrenaline imawonjezera kusungidwa kwa minofu ndi kutaya mafuta.

Kuphatikiza pa adrenaline, kuchepa kwa shuga m'magazi kumasonyezanso kutulutsidwa kwa hormone ya kukula (GH) ndi insulini-monga kukula factor 1 (IGF-1). Mahomoniwa amalumikizana ndi maselo a minofu, kuwauza kuti akule ndikuchira.

Tiyeni tiwunikenso mayeso ena azachipatala okhudzana ndi momwe zakudya za keto zimatetezera minofu.

#3 Keto imapangitsa kuti thupi likhale labwino

Pali umboni wochuluka wakuti Zakudya za keto zimapangitsa kuti thupi likhale labwino mwa anthu onenepa kwambiri. Koma bwanji za anthu athanzi?

Kuti ayankhe funsoli, ofufuza adadyetsa othamanga achichepere a 26 zakudya ziwiri: low-carb keto ndi chakudya chodziwika bwino cha Western carb.

Pambuyo pa masabata a 11 a maphunziro olemera, othamanga a keto anali ndi minofu yambiri komanso mafuta ochepa kusiyana ndi othamanga kwambiri a carb.

Kotero kuti apange minofu, kumene zakudya za ketogenic zimapambana, carb yapamwamba imalephera. Mukufuna kudziwa chifukwa chake.

Chifukwa Chake Ma Carbs Amalephera Minofu

Mwina munamvapo mphekesera kuti mumafunika chakudya chamafuta kuti mupange minofu. Makamaka, muyenera insulin. Y Palibe chomwe chimawonjezera insulini kuposa chakudya chamafuta.

Komabe, izi ndi zambiri zakale.

Inde, insulin mwaukadaulo ndi mahomoni a anabolic kapena "omanga", koma sizowona kuti mumafunikira kuti mupange kapena kusunga minofu.

Chowonadi ndichakuti mukapeza leucine yokwanira, mumafunika insulin yochepa kwambiri kuti mukonze minofu.

Mwachitsanzo: Mu phunziro laling'ono lolamulidwa, zakudya zochepa za carb ketogenic zimalimbikitsa kaphatikizidwe ka minofu mejor zomwe a high carb Western zakudya.

Mgwirizanowu? Simufunika chakudya kuti minofu ikule. Mapuloteni ochuluka komanso mafuta abwino.

Koma kodi muyenera kudya chiyani kuti muwonjezere kuchira ndikukhala keto? Werengani kuti mudziwe.

Zakudya 10 zapamwamba zamaphunziro a keto

#1 Whey protein

Amino acid leucine ndiyofunikira kuti minofu ikule. Ndipo mapuloteni a whey ndiye gwero lanu lalikulu la leucine.

Choyamba, Whey mapuloteni ndi mapuloteni athunthu, kutanthauza kuti ili ndi ma amino acid onse asanu ndi anayi, kuphatikiza ma amino acid omwe amamanga minofu. Ma amino acid ofunikira monga leucine sangathe kupangidwa. Muyenera kuwapeza kudzera mu zakudya kapena zowonjezera.

Poyerekeza ndi mapuloteni ena a ufa, whey amasunga bwino. M'malo mwake: malinga ndi World Health Organisation (WHO), whey ali pamwamba pa digestibility ndi mphamvu kuposa casein, hemp, nandolo, kapena soya mapuloteni.

Ndipo zikafika pakuchira pambuyo polimbitsa thupi, whey ndi mfumu.. Zitsanzo ziwiri zofulumira tsopano.

Mu phunziro, ochita kafukufukuwo adapatsa othamanga a 12 whey kapena ma carbohydrate ndipo adawafunsa kuti anyamule zolemera. Monga zimayembekezeredwa, seramu idapambana. Kunena zachindunji: Pamaola onse a 12 ndi 24 mutatha maphunziro, gulu lothandizira whey linali ndi zizindikiro zabwino za kuchira kwa minofu, mphamvu, ndi mphamvu.

Kafukufuku wina, nthawi ino mwa amayi achikulire 70. Pambuyo pa masabata 12 ophunzitsidwa mphamvu kuphatikizapo whey kapena pambuyo pophunzitsidwa whey kapena placebo, amayi owonjezera whey anakhalabe amphamvu.

Anasunganso minofu yambiri kuposa kuwongolera kwa placebo, kupambana kodalirika polimbana ndi kuchepa kwa minofu yokhudzana ndi ukalamba.

Whey amagwirizananso bwino kwambiri ndi keto-induced weight loss. Mwachitsanzo: a gulu la ofufuza linasonyeza kuti kuwonjezera whey ku ketogenic zakudya Amateteza minofu ndikuwononga mafuta.

Kupatula mapuloteni a Whey, makamaka mitundu yodyetsedwa ndi udzu, ndikosavuta kuwonjezera pa moyo wanu wa keto. Ingoikani 20-30 magalamu mu smoothie yanu ndikusakaniza.

#2 nyama ndi nsomba

Zonse ziwiri za nyama zodyetsedwa ndi udzu wapamwamba ndi nsomba zogwidwa kuthengo ndi magwero abwino kwambiri a mafuta ndi mapuloteni. Pachifukwa ichi, onse awiri amapanga chakudya chabwino pambuyo polimbitsa thupi.

Nyama ndi nsomba, monga whey, ndi mapuloteni athunthu. Kumbukirani: mutha kupeza leucine kuchokera ku mapuloteni athunthu.

Kuphatikiza apo, nyama ndi nsomba ndizokonda kwambiri keto, makamaka zomwe zimakhala zonenepa kwambiri monga nsomba zamtchire kapena nyama yabwino ya ng'ombe yodyetsedwa ndi udzu.

Mwachidziwitso, zakudya za ketogenic zimakhala pafupifupi 60% mafuta, 30% mapuloteni, ndi 10% carbs pa kalori. Nsomba za salimoni zimakhala zonenepa komanso zomanga thupi zambiri, zomwe zimapangitsa kukhala chakudya chabwino kwambiri chapambuyo polimbitsa thupi. Kuphatikiza apo, sizikuwonjezera kuchuluka kwa carb.

Kuphatikiza pa mapuloteni ndi mafuta, nsomba ilinso ndi omega-3 mafuta EPA ndi DHA. Omega-3s ndi anti-yotupa komanso anti-yotupa awonetsedwa kuti achepetse kupweteka pambuyo pa maphunziro.

Phindu lomaliza la nyama ndi nsomba? Nthawi zambiri amakhala hypoallergenic.

Anthu ena sangathe kudya mkaka, zomwe zimaletsa casein ndi (nthawi zina) whey. Ena ali ndi mavuto ndi soya. Ena akadali ndi dzira.

Ngati chilichonse mwa izi chikumveka ngati inu, mwina nyama ndi nsomba ziyenera kukhala gwero la mapuloteni omwe mumakonda mukamaliza kulimbitsa thupi.

Njira ina ya hypoallergenic komanso yabwino m'matumbo? Ufa wa collagen.

#3 Ufa wa Collagen

Mukamachita masewera olimbitsa thupi, sikuti mumangowononga minofu. Komanso amaphwanya connective minofu.

Minofu yolumikizana imagwira mafupa pamodzi imatsimikizira kupanga mphamvu ndipo imakhudza momwe mumayendera.

Kodi minofu yolumikizanayo imapangidwa ndi chiyani? Amapangidwa ndi collagen. Chifukwa chake mutatha kuchita masewera olimbitsa thupi, kaphatikizidwe ka collagen ndikofunikira kuti muchiritsidwe.

Ndipo njira yabwino kwambiri yolimbikitsira kaphatikizidwe ka collagen ndi kudya collagen ufa.

Ufa wa Collagen ulibe leucine wambiri, koma inde Lili ndi kuchuluka kwa amino acid glycine ndi proline. Ma amino acid awa ndi omwe amachititsa kupanga kolajeni.

Kodi collagen keto, mukufunsa? Inde, collagen ndiye chakudya chabwino kwambiri cha ketogenic.

Izi ndichifukwa choti collagen sichimawonjezera kuchuluka kwa carb komanso zimathandiza kuti shuga asakhale wotsika. Ndipo kuchepa kwa shuga m'magazi ndi njira ya thupi lanu yodziwira kuti mukhalebe mu ketogenic ndi kuwotcha mafuta.

#4 mazira

Dzira ndi chozizwitsa cha keto cha chilengedwe: mafuta ochuluka, mapuloteni ochepa, otsika kwambiri a carb.

Malinga ndi WHO, mapuloteni a dzira ndiye mapuloteni okhawo omwe amalimbana ndi whey pakuchita bwino, kukhalapo kwa bioavailability ndi digestibility. Zomwe zikutanthauza kuti mazira, monga buttermilk, ndi njira yabwino yothandizira thupi lanu pambuyo polimbitsa thupi.

Mazira a dzira amakhalanso ndi choline, chomwe chimawonjezera mphamvu mitochondria m'maselo a minofu . Mitochondria ndi mphamvu zama cell anu, kotero iyi ndi nkhani yabwino yolimbitsa thupi ndikuchira. Popanda choline palibe mphamvu.

Ndipo monga nsomba, mazira a organic ndi msipu ali ndi anti-inflammatory omega-3s. Ndibwino kuti muchepetse kupweteka mukamaliza kulimbitsa thupi.

Komabe, ichi ndi chinthu ndi mazira. Amatenga nthawi kuti apange. Ndipo ngati mukufuna kugula mapuloteni abwino a dzira, khalani okonzeka kulipira kwambiri.

Komanso, anthu ambiri amakhudzidwa kapena sagwirizana ndi mazira, zomwe zimawachotsa patebulo palimodzi.

Komabe, ngati mukupeza kuti muli pa buffet ya kadzutsa ndipo mutha kulekerera mazira, tulukani ma croissants ndikumamatira ku scrambles ndi omelettes.

#5 zopangira mapuloteni

Ndizovuta kupeza imodzi ketogenic protein bar. Ambiri aiwo ali ndi chakudya chochuluka kwambiri. Ndipo chodziwika bwino ndichakuti ma carbohydrates nthawi zambiri amachokera ku shuga weniweni.

Zakudya zambiri zimachulukitsa shuga m'magazi, zomwe zimakweza kuchuluka kwa insulini, zomwe zimatseka chitseko cha ketosis. Ndipo ndi kuchuluka kwa insulin, mahomoni osungira mafuta, simungathe kutaya mafuta.

Mulingo wa shuga m'magazi ukhale wotsika , kumbali ina, imakusungani mu keto mode, ndipo keto imakuthandizani kuchepetsa thupi, kuwotcha mafuta, ndi kusunga minofu.

Chifukwa chake mukufuna kukhalabe keto komanso mukufuna china chake mwachangu mukamaliza masewera olimbitsa thupi. Chinachake chokhala ndi mapuloteni ambiri chomwe sichingakugwetseni mu ketosis. Chinachake chopanda zokometsera, mitundu yopangira, kapena zakumwa za shuga. Mukhala ndi nthawi yovuta kupeza puloteni yoyenera. Koma apa tikufuna kuti moyo wanu ukhale wosavuta kotero pano muli ndi zokometsera zitatu ndi keto zogwirizana.

#6 ma ketones akunja  

Mukatsatira zakudya za ketogenic, thupi lanu limayamba kupanga ketone body beta-hydroxybutyrate (BHB). m'malo mwanu, BHB imachepetsa shuga wamagazi ndikusunga minofu.

Koma zakudya zokha si njira yokhayo yowonjezerera matupi a ketone m'magazi. Mukhozanso kudya ma ketoni mwachindunji.

Ma ketoni odyedwa awa, otchedwa ma ketones akunja, amabwera m'mitundu iwiri: mchere wa ketone ndi ma ketone esters. Ketone esters ndi amphamvu kwambiri, koma sakhalitsa ngati mchere wa ketone. Komanso, esters ali ndi kukoma kosasangalatsa.

Ndipo ma ketones akunja amatha kupititsa patsogolo masewera olimbitsa thupi.

Ofufuza adadyetsa othamanga 10 chakumwa chokhala ndi ma carbohydrate, chakumwa chamafuta ambiri, kapena chakumwa cha ketone musanayambe kupalasa njinga. Pambuyo pa maphunziro, othamanga odyetsedwa ndi ketone anali ndi:

• Kuwotcha mafuta owonjezera.
• Kuwongolera kasungidwe ka glycogen.
• Kutsika kwa minofu ya lactate (kumasonyeza kupirira bwino kwa minofu).
• Magulu apamwamba a BHB.

Phindu lina la ma ketoni akunja? Amathandizira kusuntha shuga kuchokera m'magazi kupita ku thupi lowonda. Mwa kuyankhula kwina, imapangitsa kuti masewera azichita bwino y amachepetsa shuga m'magazi nthawi yomweyo.

Ndipo popeza shuga wambiri wamagazi amalumikizidwa ndi kunenepa kwambiri komanso matenda osatha monga momwe tawonetsera Situdiyo iyi ndipo ilinso phunziro lina ili, ndi bwino kuzichepetsa.

Njira ina yowonjezerera matupi a ketone ndikuchepetsa shuga wamagazi? Mafuta a MCT.

#7 MCT mafuta

Mafuta a MCT, kapena mafuta apakati a triglyceride, ndi mtundu wamafuta opangidwa kuchokera ku mafuta a kokonati. Mwina munamvapo, mwinanso muli nayo.

Ubwino wa mafuta a MCT? Kuonjezera pang'ono ku zakumwa kapena zakudya, ngakhale magalamu ochepa chabe, kungakulowetseni mu ketosis mofulumira kwambiri.

Ndichifukwa chake, mosiyana ndi mafuta ena, mafuta a MCT amapita mwachindunji ku chiwindi kuti asinthe ketone. Mafuta a MCT ndiye njira yanu yachidule ya keto: njira yosavuta yokweza magazi a BHB.

Ndipo milingo yapamwamba ya BHB, yomwe mwangophunzira kumene, imagwirizana ndi leucine kuti musunge ndikukonzanso minofu ya minofu.

Kuphatikiza ma ketoni ndi leucine ndikosavuta. Ingowonjezerani mafuta a MCT, kapena ufa wamafuta a MCT, pama protein anu omaliza olimbitsa thupi.

Chakudya china chowonjezera pa smoothieyo? Ganizirani zobiriwira.

Komanso mu mtundu wake wa ufa.

#8 Masamba

Zofunikira zanu za macronutrient pa keto ndizosavuta: mafuta, mapuloteni, ma carbs. mukudziwa kale zabwinoko.

Komabe, micronutrients. ayi iwo ali ophweka. Mufunika michere yambiri pachilichonse kuyambira ku thanzi laubongo mpaka kupuma mpaka pakulimbitsa thupi. Vitamini D, vitamini A, vitamini C, magnesium, iron, zinki, ayodini: mndandandawu ndi wautali kwambiri.

Kuti mupeze ma micronutrients anu, Agogo anali olondola, muyenera kudya masamba anu. Makamaka zobiriwira.

Koma ngakhale mutatsatira malangizo a Agogo, mungakhalebe mukusowa micronutrients. Muyenera kudya makapu 3-4 a sipinachi, mwachitsanzo, kuti mukwaniritse zofunikira zanu zatsiku ndi tsiku za magnesium.

Zikafika pa limbitsani minofu ndikuthandizira dongosolo lanu lamanjenje, magnesiamu ndi chinthu chomwe sichingakambirane. Popanda magnesium yokwanira, simungathe kuchita.

Nthawi ina mukapanga kugwedeza pambuyo pa kulimbitsa thupi, ganizirani kuwonjezera ufa wopangidwa bwino wa masamba kusakaniza. Mwanjira imeneyi idzakwaniritsa zonse zazikulu ndi zazing'ono zomwe mukufuna nthawi imodzi.

Kenako, mphamvu ina yayikulu / yaying'ono: avocado.  

#9 avocado

Chikho chimodzi cha avocado chili ndi macronutrients awa:

• 22 magalamu a mafuta.
• 4 magalamu a mapuloteni.
• 13 magalamu a chakudya.

Dikirani, si 13 magalamu a carbs okwera kwambiri?

Osati pamaso pa zakudya CHIKWANGWANI. Chowonadi ndichakuti, mapeyala ali ndi ma gramu 10 a fiber, ndipo ulusiwu umachepetsa kuchuluka kwa carb pochepetsa kuyankha kwa shuga m'magazi.

Kuyika masamu: 13 magalamu a chakudya - 10 magalamu a fiber = 3 magalamu a chakudya. ukonde.

Chifukwa chake pazolinga zanu za keto, muyenera kungowerengera 3 magalamu a carbs kuchokera ku avocado.

Mapeyala alinso ndi gawo lolimba la micronutrients. Mu kapu imodzi yokha ya chipatso chobiriwirachi, muli ndi:

• 42% ya tsiku lililonse vitamini B5 kapena pantothenic acid - kupanga mphamvu.
• 35% ya vitamini K wanu watsiku ndi tsiku - kuti magazi aziundana.
• 30% ya folate yanu ya tsiku ndi tsiku: mphamvu, metabolism ndi kukonza DNA.
• 21% ya tsiku lililonse la vitamini E - kwa chitetezo cha antioxidant.

Pomaliza, kapangidwe. Mapeyala amatembenuza smoothie yanu kukhala yamadzimadzi kukhala pudding wokhuthala.

Ngati mudakali ndi njala pambuyo pa smoothie, ganizirani za mtedza wochepa wa keto.

Mtedza #10

Mukufuna kuwonjezera mafuta ambiri pazakudya zanu osamwa mafuta a azitona?

Zosavuta. Idyani zipatso zouma.

Maamondi, mtedza wa macadamia, ma cashews, mtedza, ndi pistachio ndi zakudya zokhwasula-khwasula zamafuta ambiri, zokhala ndi ma carb ochepa.

Koma mtedza si magwero abwino a macronutrients. Amakhalanso magwero abwino a micronutrients.

Kotala chikho cha mtedza, mwachitsanzo, chimakhala ndi 53% yamkuwa watsiku ndi tsiku, 44% ya manganese watsiku ndi tsiku, ndi 20% ya molybdenum yanu.

Tengani mkuwa. Ndikofunikira pakuphatikizika kwa collagen, yomwe, monga mukudziwa kale, ndi gawo la kuchira kwabwino kulikonse. Ndipo ndizovuta kupeza mkuwa wokwanira kudzera muzakudya.

Chifukwa chake ngati mukhala ndi moyo wa ketogenic, mtedza uyenera kukhala gawo lalikulu lazakudya zanu.. Palibe chophweka kupita ku masewera olimbitsa thupi, ofesi kapena mafilimu.

Ngati mukufuna kuwasakaniza, ganizirani batala wa mtedza, mtedza wokoma wa theka lamadzi. Ndi bwino kuposa mathalauza kumeza mafuta a azitona.

Tsopano popeza mwadzaza zakudya zabwino kwambiri za keto pambuyo polimbitsa thupi, ndi nthawi yoti mugwiritse ntchito dongosolo lanu lolimbitsa thupi la keto.

Malangizo a Maphunziro a Keto

#1 chepetsani ma carbohydrate

Simufunika chakudya kuti mupange minofu.

M'malo mwake, kudya zakudya zopatsa mphamvu kumalepheretsa zolinga zanu zophunzitsira keto.

Poganizira izi, yesani njira iyi. Werengetsani zomwe mumadya tsiku lililonse ndikulemba nambalayo.

Ngati chiwerengerocho chikuposa 10-15% ya zakudya zanu zonse za caloric, mukhoza kukhala kunja kwa ketogenic zone.

Kuti muchepetse kudya kwa ma carbohydrate, pangani zosintha zingapo. Sinthanani chiponde kuti mupange odzola, nthochi pogula mapeyala, ndi zopatsa mapuloteni pazakudya zina zotsika kwambiri.

Posachedwa mukhala mukulimbitsa zolimbitsa thupi zanu ngati ngwazi ya keto, ndipo minofu yanu ikuthokozani.

#2 Sakanizani kugwedeza pambuyo polimbitsa thupi

Mutha kusintha pafupifupi chilichonse chomwe chili pamndandanda wamasiku ano kukhala chotsitsimula pambuyo polimbitsa thupi. Izi ndi zomwe smoothieyo angawonekere:

• 20-30 magalamu a udzu wodyetsedwa whey mapuloteni kudzipatula.
• Supuni 1-2 za ufa wa MCT mafuta.
• Supuni 1 ya mchere wa exogenous ketone.
• 1 avocado yapakati.
• 2-3 makapu a collagen mapuloteni ufa.
• Supuni 1 ya ufa wa masamba.
• ½ chikho cha kokonati mkaka.

Kugwedeza uku kumakhala ndi mafuta ambiri pazolinga zanu za keto komanso mapuloteni ambiri pazolinga zanu za kaphatikizidwe ka minofu. Kuphatikiza apo, ili ndi matani a ma microelements.

Gawo labwino kwambiri lokhala ndi chizolowezi cha smoothie? Zimakupulumutsirani ululu wa kutopa kwa chisankho.

#3 Zokhwasula-khwasula ndi mutu

Ngakhale mutapita keto ndikuchepetsa zilakolako zanu, mudzafunabe zokhwasula-khwasula nthawi ndi nthawi. Zili bwino.

Zomwe sizili bwino ndikudya zakudya zopanda pake: tchipisi, ma protein ambiri a carb, makeke, etc. Zakudya izi zidzakuchotsani ketosis ndikupangitsa kuti zilakolako zanu ziipire.

M'malo mwake, khalani ndi zokhwasula-khwasula zokhala ndi mafuta ambiri zomwe zimalepheretsa njala, zimalimbikitsa masewera olimbitsa thupi, ndikukusungani muzowotcha mafuta.

Ganizilani izi ngati makeover pantry. Inu mukhoza kuchita izo.

#4 Zolimbitsa thupi zolondola

Zikafika pakukhala wamphamvu ndikuwoneka bwino, kudya koyenera ndi theka la equation. Theka lina, ndithudi, ndi masewera olimbitsa thupi.

Nazi zina zomwe zingakuthandizeni kuti mukhale ochepa komanso wathanzi:

• Zochita zolimbitsa thupi monga squats, push-ups, pull-ups, kapena matabwa.
• Zonyamula zolemetsa monga ma squats akumbuyo, ma deadlift, makina osindikizira, kapena kettlebell swings.
• Maphunziro apamwamba kwambiri (HIIT): zasonyezedwa kuti zimalimbikitsa mahomoni okhudzana ndi kukula kwa minofu.
• Yoga: yothandiza pa mphamvu, kuyenda komanso kusinthasintha.
• Kuyenda.

Zochita zanu zolimbitsa thupi zimakhala zopanda malire. Sankhani zingapo, yendetsani mozama komanso motsika kwambiri, onjezerani nthawi yanu yochira, ndipo dabwitsidwa ndi zabwino zomwe mumapeza.

Keto Fuel Post Workout

Tangoganizani izi. Mukamaliza kulimbitsa thupi, mukumva njala, ndikuyenda kupita kumalo ochitira masewera olimbitsa thupi.

Zosankhazo nthawi zambiri zimakhala zovuta. Mipiringidzo ya mapuloteni imakhala ngati chokoleti. Kugwedezeka kwa mapuloteni kumakhala ngati kugwedeza kwachikhalidwe. Maloto owopsa a carb ndi shuga.

Mutha kudikirira mphindi zochepa mpaka mutafika kunyumba.

Pamenepo muli ndi zonse zopangira kuti keto igwedezeke. Mapuloteni a Whey, ufa wamafuta a MCT, collagen, avocado, ufa wa veggie, batala wa mtedza - zabwino kwambiri popanga mafuta pambuyo polimbitsa thupi.

Idzakhala bomba la mafuta ambiri, la mapuloteni ambiri a keto lopangidwa kuti likuthandizeni kuchira. Ndipo mudzagunda msomali pamutu.