Ketogenic vs. Calorie Restrictive Diet: Momwe Mungachepetsere Mafuta Athupi Popanda Kudzipha Njala

Ngati mwaganiza kuti mukufuna kusiya mapaundi owonjezera pang'ono ndikuchepetsa thupi, chinthu choyamba chomwe mungachite ndikulowa mu kafukufuku wina wapaintaneti kuti mudziwe momwe mungachepetsere mafuta amthupi komanso zakudya zodziwika kwambiri zoonda.

Mukamafufuza zomwe mungasankhe, mutha kukumana ndi zomwe zimatchedwa kudula zakudya.

M'nkhaniyi, muphunzira zomwe kudula zakudya, momwe zimafananizira ndi moyo wathanzi wa keto, ndi zomwe muyenera kuyesa kukwaniritsa zolinga zanu zowonda.

Kodi zakudya zodula ndi chiyani?

Zakudya zochepetsera, zomwe zimadziwikanso kuti "shredding diet," ndi dongosolo lazakudya lomwe liri ndi zopatsa mphamvu zochepa zama calorie, ma carbohydrates, ndi mafuta omwe cholinga chake chachikulu ndikukuthandizani kuti muchepetse mafuta amthupi komanso kulimbikitsa kukula kwa minofu.

Ndizofala pakati pa omanga thupi ndi zitsanzo zolimbitsa thupi zopikisana, koma anthu ena amazigwiritsa ntchito kuti achepetse thupi mwachangu. Mosiyana ndi mapulogalamu ena ochepetsa thupi, zakudya izi siziyenera kutsatiridwa kwa nthawi yayitali chifukwa cha kuchepa kwake kwa caloric.

Ndipotu, anthu ambiri amangopita ku zakudya zocheka kwa sabata imodzi isanayambe mpikisano.

Ketogenic vs. Cutting Diet: Pali Kusiyana Kotani?

Njira yothandiza kwambiri yodziwira zakudya zoyenera pazaumoyo wanu ndikuphunzira zoyambira panjira iliyonse, kuwunika momwe thupi lanu limakhudzira komanso malingaliro omwe angachitike, ndikuwona kuti ndi iti yomwe ikugwirizana bwino ndi moyo wanu.

Nazi mwachidule zakudya za ketogenic ndi zakudya zodula:

Zoyambira pazakudya za ketogenic

La muyezo wa ketogenic zakudya (SKT) itha kutengedwa ngati moyo wokhazikika, pakanthawi kochepa kapena kwakanthawi. Cholinga chachikulu ndikupangitsa thupi lanu kukhala ketosis, momwe thupi lanu limagwiritsira ntchito mafuta (m'malo mwa chakudya chamafuta) monga gwero lake lalikulu lamphamvu.

Mutha kukwaniritsa izi mwa kutsatira zakudya zotsika kwambiri zama carbohydrate, zolimbikitsidwa ndi zakudya zopatsa thanzi, zopatsa thanzi.

Izi ndi zomwe muyenera kuchita:

• Chepetsani kudya kwanu konse kapena net carbs.
• Ganizirani za mapuloteni ndi ndiwo zamasamba. Puloteni iyenera kukhalapo mu zosankha de khalidwe lapamwamba Como ng'ombe yatsopano yodyetsedwa ndi udzu, mazira achilengedwe ndi nsomba zakutchire.
• Kenako phatikizanipo zina mafuta athanzi. Muyenera kuyang'ana kwambiri mafuta monga mapeyala, amondi, ndi batala wotengedwa ku ng'ombe zodyetsedwa ndi udzu.
• madzi, tiyi, khofi wolimba, kombucha ndi madzi a kokonati ndi ena mwa zakumwa za ketogenic zomwe mungasangalale nazo.
• El mowa Ndizoletsedwa, koma mutha kusangalalabe ndi kapu ya vinyo kapena whiskey yomwe mumakonda muzochitika zapadera.
• Kulowa mu ketosis ndikwabwino kwa mphamvu zanu, kotero mutha kuchita masewera olimbitsa thupi molimbika komanso motalikirapo. Kuphatikizika kwa maphunziro a mphamvu ndi kukana (aerobic, anaerobic, flexibility and stability exercises) kumapanga a chizolowezi cha maphunziro zosiyanasiyana komanso zomveka zomwe zingasunge zinthu zosangalatsa ndikuthandizira ketosis ( ¹ ).

Izi ndi zitsogozo zambiri za zakudya zokhazikika za ketogenic, koma munthu aliyense ndi wapadera ndipo ali ndi zosowa zapadera malinga ndi mbiri yawo yaumoyo ndi zolinga zolimbitsa thupi.

Ndi pulogalamu, mungathenso yambani kutsatira ma macros mosavuta kuti mumvetse bwino zomwe mukudya komanso momwe mukuwotchera thupi lanu. Izi ndizothandiza makamaka pachiyambi pomwe simukudziwa bwino kuchuluka kwa magalamu amafuta, mafuta, ndi mapuloteni muzakudya zilizonse.

Zakudya za ketogenic zimakhala ndi zosiyana kwa iwo omwe amakhala ndi moyo wokangalika komanso amafunikira kudya kwamafuta ambiri. Kuti mudziwe zambiri zamitundu iwiriyi yazakudya zosinthika, onani zolemba izi:

• Chakudya cha Ketogenic Chokhazikika: Zonse Zomwe Muyenera Kudziwa
• Zakudya za Cyclical Ketogenic: Strategic Carbohydrate Intake for Ketogenic Athletes

Kudula Zakudya Zoyambira

Mfundo yochepetsera zakudya ndikuchepetsa kudya kwa kalori kuti muthe kuonjezera kutaya mafuta ndikuwonjezera thupi lanu. Ngakhale pali njira zambiri zogwiritsira ntchito macros kudula, njira zambiri zodziwika bwino zimatsatira malangizo ofanana:

• Amalangizidwa kuti achotse shuga ndi zakudya zomwe zili ndi GI yayikulu (glycemic index) pazakudya zanu, monga mpunga woyera ndi mkate woyera, koma mutha kuzisintha kuti zisinthe. chophatikizika.
• Mungaphatikizepo zakudya zina zovuta kudya, monga mbatata, oats, ndi nyemba.
• Pankhani ya ma macro ratios, zakudya zodulira zimatsindika kufunikira kosunga mapuloteni kuti athane ndi kuwonongeka kwa minofu. Mukangoletsedwa kudya ma carbs, thupi lanu likhoza kuyamba kuyang'ana kumalo osungirako mapuloteni (minofu yanu) kuti mupeze mphamvu. Kuchulukitsa kudya kwanu kwa protein kungakuthandizeni kupewa izi ( ² ).
• Muyenera kuchepetsa kudya kwamafuta. Mabaibulo ena a zakudya izi amalimbikitsa kuwonjezera mafuta athanzi ku chakudya chanu chomaliza cha tsikulo, chifukwa amalimbikitsa kupanga hormone ya kukula kwaumunthu, zomwe ndizofunikira kwambiri pakumanga minofu ( ³ ).
• Madzi, tiyi wobiriwira, ndi khofi wakuda wa apo ndi apo ndi zakumwa zokhazokha zomwe zimaloledwa pazakudya zodula. Zakumwa zoziziritsa kukhosi ndi zakumwa zamasewera siziloledwa.
• Muyenera kupewa mowa chifukwa zimangowonjezera zopatsa mphamvu pazakudya zanu.
• Yang'anani maphunziro a cardio (kulimbitsa thupi mopitirira muyeso) chifukwa kumawonjezera kugunda kwa mtima wanu, zomwe zingayambitse kuwotcha mafuta ambiri ndikukuthandizani kukwaniritsa zolinga zanu zolimbitsa thupi.

Zolakwika zomwe zingatheke pazakudya zodula

Musanayambe kudya zakudya, dziwani zovuta zake komanso zotsatira zake.

#1: Mutha Kugunda Malo Ochepetsa Kuwonda

Ngati mukukonzekera kugwiritsa ntchito zakudya zochepetsera kuti mukwaniritse zolinga zanu zolimbitsa thupi, mutha kugunda malo ochepetsa thupi. Mukachepetsa kwambiri zopatsa mphamvu zanu zatsiku ndi tsiku, kudzakhala kovuta kwambiri kutaya mapaundi ochepa omaliza a kulemera kwa thupi.

Izi zimachitika chifukwa thupi lanu limatha kulowa njala mode pamene mumachepetsa ma calories kwambiri kwa nthawi yaitali. Kagayidwe kanu kagayidwe kake kamachepetsa ndikuyesa kusunga zopatsa mphamvu zilizonse zomwe mwatsala nazo, mwina kulepheretsa kuwotcha mafuta ( ⁴ ).

#2: Mutha kumadya kwambiri kuposa momwe muyenera

Mukadya zopatsa mphamvu zochepa komanso mafuta ochepa, mahomoni anu anjala (leptin ndi ghrelin) amasinthasintha ( ⁵ ).

Thupi lanu likatulutsa ghrelin yambiri, mutha kumva njala nthawi zonse ndipo mutha kunenepa ( ⁶ ) ( ⁷ ) ( ⁸ ).

Ngakhale zakudya zodula ndizodziwika ndi ambiri omanga thupi, zitha kuchepetsa kupita patsogolo kwanu.

Mwamwayi, muli ndi njira zina, kuphatikizapo zakudya za ketogenic. Kutsatira zakudya za ketogenic ndi njira yabwino yomwe ingadyetse thupi lanu, kuthandizira zolinga zanu zolemetsa, ndikulimbikitsa kukula kwa minofu.

Zakudya za Ketogenic: Momwe Mungachepetsere Mafuta Athupi, Kuonjezera Mphamvu, ndi Kusunga Minofu

Cholinga chachikulu cha zakudya za ketogenic ndikubweretsa thupi lanu ku ketogenic state. Zotsatira zake, mudzatulutsa zambiri ma ketoni ndipo adzagwiritsa ntchito mafuta ngati gwero lake lalikulu lamafuta.

Kulowa mu ketosis ndizotheka kokha mukachepetsa kudya kwa carb, kuwononga masitolo anu a glycogen, ndikuwonjezera kudya kwanu kwamafuta.

Mafuta awonetsedwa kuti ndi amodzi mwamagwero okhazikika amphamvu, komanso olumikizidwa ndi mapindu ambiri azaumoyo, kuyambira pakuzindikira bwino kwaubongo mpaka kumveka bwino kwamaganizidwe ndi mphamvu zonse. ⁹ ) ( ¹⁰ ).

Chimodzi mwazamphamvu zazakudya za ketogenic ndikuti mukangochepetsa ma carbs ndipo thupi lanu limalowa muzakudya za ketosis, simungakhale ndi mwayi wopeza zakudya. zofuna za carbohydrate.

Mukamazolowera mafuta, kuchuluka kwa ghrelin (hormone yanjala) ndi CCK (cholimbikitsa chidwi) kumachitika, komanso kusintha kwina kwamankhwala. ¹¹ ). Mudzakhala ndi mphamvu zokhazikika komanso kumverera kwakukulu kwa satiety, zomwe zidzakupangitsani kukhala kosavuta kumamatira ku zakudya zanu.

Kuphatikiza apo, kafukufuku apeza kuti "zakudya zotsika kwambiri zama carbohydrate zimatha kukulitsa kugwiritsa ntchito mphamvu pakuchepetsa thupi ( ¹² )”. Ndipo mosiyana ndi zimene mwina mwamva, n’zotheka kusunga ndi kulimbikitsa kukula kwa minofu pamene mutsatira zakudya za ketogenic ( ¹³ ).

Kutengera moyo wa ketogenic kumatha kuwonjezera mphamvu ndikumanga minofu nthawi yomweyo. Kafukufuku wa 2017 poyerekeza ndi zakudya za ketogenic ndi chakudya chamadzulo chakumadzulo anapeza kuti anthu omwe amatsatira zakudya za ketogenic anali ndi phindu lalikulu la nthawi yayitali mu minofu yawo. ¹⁴ ).

Pansi Pansi: Sankhani Zakudya za Keto Kuti Muchepetse Kulemera Kwambiri

Zakudya za ketogenic sizingoyang'ana kuchuluka kwa ma calorie kapena kulonjeza kuti mutaya mapaundi angati a kulemera kwa thupi.

M'malo mwake, ndi njira yosinthira makonda, yokhala ndi michere yambiri yomwe imayang'ana zomwe thupi lanu liyenera kuchita kuti lizigwira ntchito bwino.

Mtundu wa thupi la aliyense ndi wosiyana ndipo umakhala ndi machitidwe apadera komanso zosowa za macronutrient, chifukwa chake zakudya za ketogenic zikupeza otsatira ambiri tsiku lililonse.

Ngati nkhawa yanu yaikulu ndi momwe mungachepetsere mafuta ndi kuonjezera minofu yowonda, zakudya za ketogenic ndi njira yokhazikika yomwe imakhala ndi zoopsa zochepa kusiyana ndi zakudya zocheka. yambani ulendo wanu wa keto kupindula zambiri, kuphatikizapo kusintha kwa thupi, mphamvu zowonjezereka, komanso kumveka bwino kwa maganizo, kuyang'ana, ndi kusinthasintha.