Pali malingaliro olakwika odziwika pakumanga thupi kuti mumafunikira chakudya chamafuta kuti mumange minofu. Kodi izi zikutanthauza kuti simungathe kumanga minofu pazakudya zochepa za carb ketogenic (aka ketogenic gains)?
Zachidziwikire, paradigm yama carb apamwamba ndi yachikale.
M'malo mwake, zakudya za ketogenic zimatha kuthandizira kulimbitsa mphamvu ndikumanga minofu ndikuchepetsa kupindula kwamafuta.
Gulu latsopano la omanga thupi, monga Luis Villasenor, tsopano akugwiritsa ntchito carb yochepa, moyo wapamwamba wamafuta kuti apange minofu popanda carbs. Bukhuli ligawana zonse zomwe muyenera kudziwa zokhuza mapindu a keto ndikukwaniritsa zolinga zanu zolimbitsa thupi mukukhalabe otsika kwambiri.
M'ndandanda wazopezekamo
Chifukwa Chake Simufunika Ma Carbs Kuti Mupeze Minofu
Protocol yachikhalidwe yokweza zolemetsa imaganiza kuti ma carbohydrate ndi ofunikira kuti apange minofu. Zimakhala zachilendo kumva omanga thupi akulankhula za kufunika kwa glycogen kuchokera ku chakudya kuti awonjezere insulini ndikupanga yankho la anabolic, lomwe limathandiza kumanga minofu.
Chowonadi ndi chakuti, kupanga thupi pazakudya zotsika kwambiri za carb ndikotheka pokhapokha ngati kuchitidwa molondola.
Kafukufuku wasonyeza kuti kutsatira njira yophunzitsira mphamvu pamodzi ndi zakudya za ketogenic kungapangitse minofu yowonda popanda kulemera kwakukulu. Nawa maphunziro atatu oti muthandizire: Phunziro 1, maphunziro 2 y maphunziro 3.
Koma sizichitika mwadzidzi. Izi ndizosiyana chifukwa muyenera kusiya kugwiritsa ntchito shuga (zakudya zama carbohydrate) kukhala mafuta ndikugwiritsa ntchito mafuta ngati mafuta. Izi zimatchedwa "ketoadaptation”Ndipo zimatenga nthawi. Izi zikutanthauza kuti maphunziro anu amatha kuchepa pafupifupi sabata imodzi kapena inayi panthawiyi.
Chifukwa Chake Mphamvu Zanu Zitha Kuchepa Panthawi Yosinthira Ketogenic
Pamene muli mu gawo loyamba la zakudya za ketogenic, simungathe kuchita masewera olimbitsa thupi mofanana ndi ma carbohydrate. Izi ndichifukwa choti thupi lanu likuyenda kuchoka ku kuphwanya shuga kuti likhale ndi mphamvu (glycolysis) kupita kuphwanya mafuta kukhala ma ketoni.
Kuti mumange bwino minofu pazakudya za ketogenic, muyenera kumamatira nthawi yayitali.
Popeza thupi lanu lazolowera kuyaka shuga (kuchokera ku ma carbohydrate) monga gwero lanu lalikulu lamphamvu pamoyo wanu wonse, pamafunika nthawi kuti musinthe.
Mukachepetsa chakudya chamafuta, muyenera kupeza gwero lina lamphamvu. Apa ndi pamene matupi a ketoni amayambitsidwa ngati gwero lalikulu lamphamvu la thupi lanu.
Mukakhalabe pa keto, m'pamenenso kagayidwe kanu kamakhala kogwira mtima kwambiri pakuwotcha matupi a ketoni kuti mukhale ndi mphamvu komanso kulimbitsa thupi kwanu kuzikhala bwino.
Pophunzitsa thupi lanu kuchotsa matupi a ketoni kumafuta, mumakulitsa kachulukidwe ka mitochondrial. Izi zimakupatsani mwayi wophunzitsa mwachangu komanso motalika.
Mwa kuyankhula kwina, mukangozolowera keto, thupi lanu limapanga mphamvu zambiri, zomwe zimadziwikanso kuti adenosine triphosphate (ATP), kuchokera kumafuta osungidwa am'thupi ndi mafuta am'zakudya kuti azilimbitsa thupi lanu.
Kafukufuku wasonyezanso kuti zakudya zotsika kwambiri za carb, mafuta ambiri a ketogenic zimakhala ndi zotsatira pa kupulumutsa minofu. Izi zikutanthauza kuti kamodzi inu kwathunthu kutengera mafuta, thupi lanu lidzalepheretsa kuwonongeka kwa minofu ngakhale pamene mukuwotcha mafuta.
Idyani mapuloteni ochulukirapo kuti mupindule ndi keto
Chimodzi mwazinthu zodetsa nkhawa kwambiri pakumanga minofu ya keto ndikuti kudya kwambiri mapuloteni kumakutulutsani mu ketosis.
Pali ndondomeko yotchedwa gluconeogenesis momwe thupi lanu limasinthira mapuloteni ochulukirapo kukhala glucose m'magazi. Ndipo ndizowona kuti kupezeka kwa glucose kukulepheretsani kupanga matupi a ketone.
Koma zomwe anthu ambiri amaiwala kuziganizira ndikuti thupi lanu ndi ubongo zimafunikira glucose kuti apulumuke. Ngakhale mukakhala pazakudya za ketogenic, mumafuna shuga kuti azipatsa maselo apadera (makamaka ma cell aubongo) omwe amatha kugwira ntchito pa glucose. Amatulutsa glucose kuchokera kumafuta: + mafuta acids ali ndi msana wa glycerol womwe umasinthidwa kukhala glucose.
Ndiye bwanji mupite keto ngati mukufuna glucose?
Anthu ambiri amagwiritsa ntchito chakudya chamafuta ambiri, Zomwe zimayambitsa insulin kukana ndipo zimapangitsa kuti zikhale zovuta kuwotcha mafuta osungidwa m'thupi kuti apange mphamvu. Izi zimabweretsa kuchulukitsa kwamafuta osafunikira, shuga wambiri wamagazi, kukana insulini, komanso kutupa kwadongosolo.
Pamene kutero zakudya za ketogenic, mukupatsa thupi lanu kuchuluka kwa shuga (kuchokera kumafuta ndi mapuloteni) komwe kumafunikira kuti mukhale ndi moyo. Kuchotsa matupi a ketoni kumakupatsani mphamvu zowonjezera mphamvu ndikukulolani kumanga minofu kudzera mu kaphatikizidwe ka mapuloteni popanda kudandaula za kupeza mafuta ochulukirapo m'thupi.
Ndi mapuloteni angati omwe muyenera kudya?
Kudya kwa mapuloteni kumasiyanasiyana malinga ndi momwe mumagwirira ntchito.
Nawa malangizo amomwe amadyera mapuloteni pazakudya za ketogenic:
- Ongokhala: 0.8 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi.
- Zolimbitsa thupi zochepa: 1 gramu ya mapuloteni pa kilogalamu ya kulemera kwa thupi.
- Zolimbitsa thupi zolimbitsa thupi: 1,3 magalamu / mapuloteni pa kilogalamu ya kulemera kwa thupi.
- Zolimbitsa thupi kwambiri: 1,6 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi.
Ndizofala kuti anthu omwe ali pazakudya za ketogenic amadya zochepa kuposa zomwe zimafunikira kuti apange minofu. Mwina chifukwa zakudya za ketogenic zimachulukitsa satiety. M’mawu ena, simudya kwambiri mukakhala mulibe njala.
Idyani zopatsa mphamvu zambiri kuti mupeze minofu yambiri
Kutsata zopatsa mphamvu zanu ndiye njira yachangu kwambiri yofikira pakuchepetsa thupi lanu kapena zolinga zomanga minofu.
Kwa kukula kwa minofu pa keto :
- Idyani zopatsa mphamvu zowonjezera 150-500 pamwamba pa zopatsa mphamvu zanu zanthawi zonse.
- Idyani zosachepera 1 gramu ya mapuloteni pa kilogalamu ya thupi lowonda.
- Pezani zopatsa mphamvu zanu zonse mafuta athanzi.
Kupindula kwa Keto ndi nkhani yodya ma calories ambiri kuposa momwe thupi lanu limayaka tsiku ndi tsiku. Kudya ndi zopatsa mphamvu zama calorie owonjezera kuphatikiza pazakudya zomanga thupi zokwanira kukuthandizani kuti mukhale ndi thupi lolimba lomwe mwakhala mukugwira ntchito.
Njira Yazakudya za Ketogenic Ikuwongolera Omanga Thupi
Una Zakudya za ketogenic (TKD) limbikitsani mpaka 20-50 magalamu amafuta musanayambe kapena mutatha maphunziro anu. Ndipo inde, ndizo ndalama zanu zonse zama carb patsiku.
Izi zimalola thupi lanu kugwiritsa ntchito glucose wothamanga kuti mukweze masewera olimbitsa thupi. Mukachita bwino, thupi lanu limawotcha ma carbs mwachangu ndipo mudzabwerera ku ketosis.
Njira ya TKD imagwira ntchito kwa anthu omwe akhalapo kale pazakudya za keto kwa mwezi umodzi. Nthawi zambiri zimagwira ntchito bwino kwa anthu omwe akuchita masewera olimbitsa thupi kwambiri.
Koma, kawirikawiri, kuchuluka kwa chakudya chomwe mungadye kumadalira kukula kwa maphunziro anu.
Nayi kuyerekeza kwa kuchuluka kwa ma carbohydrate oti mudye kutengera zochita:
- Anthu omwe amachita masewera olimbitsa thupi kwambiri ngati Crossfit amatha kudya magalamu 50 amafuta patsiku.
- Othamanga othamanga amatha kudya mpaka magalamu 100 amafuta patsiku.
- Munthu wamba amene amachita masewera olimbitsa thupi kanayi kapena kasanu pa sabata akhoza kukhala ndi moyo ndi zosakwana magalamu 20 a chakudya patsiku.
Ngati mutangoyamba kudya zakudya za ketogenic ndipo cholinga chanu chachikulu ndikuchepetsa thupi, musayese njira ya TKD.
M'malo mwake, muyenera kuganizira kutsatira a ndondomeko yazakudya za ketogenic poyang'ana zinthu zina zowonjezera ntchito, monga kudya mapuloteni okwanira.
Yang'anirani ma electrolyte anu
Kusunga milingo yokwanira ya electrolyte ndikofunikira kuti muzichita bwino pamasewera.
Zambiri ma elekitirodi Zomwe muyenera kuyang'anira nthawi zonse ndi sodium, potaziyamu ndi magnesium. Awa ndi ma electrolyte atatu akulu omwe mutha kutaya chifukwa cha thukuta ndi mkodzo.
Ndikofunikira kulimbitsa thupi lanu ndi zakudya zokhala ndi michere yambiri, zokondera keto kuti thupi lanu lizichita bwino mukamalimbitsa thupi.
Zakudya zokhala ndi magnesium ndi ketogenic zikuphatikizapo:
Zakudya zokhala ndi potaziyamu ndi keto zikuphatikizapo:
Mutha kuwonjezeranso ndi ketoelectrolytes ngati mumakonda kuperewera kwa electrolyte kapena mukungofuna njira yachangu komanso yosavuta.
Kuchuluka kwa sodium kuyenera kuwonjezeka pa keto
Chimodzi mwazolakwitsa zazikulu zomwe anthu amapanga poletsa chakudya cham'magazi ndi kusowa kwa sodium.
Mukachepetsa chakudya chamafuta, thupi lanu limatulutsa ma electrolyte ambiri kuposa masiku onse, makamaka m'masabata angapo oyamba a keto adaptation, makamaka sodium.
Ngati mukutaya mphamvu mu masewera olimbitsa thupi mukamadya zakudya za ketogenic, yesani kuonjezera kudya kwanu kwa sodium, makamaka musanachite masewera olimbitsa thupi.
Sodium ndiyofunikira kuti minofu ikhale yathanzi komanso kugwira ntchito kwa minyewa, ndipo imathandizira kukhazikika kwa minofu, kugwira ntchito kwa minyewa, komanso kuchuluka kwa magazi.
Zakudya zonse za ketogenic ndi masewera olimbitsa thupi zimathandizira kutayika kwa madzi ndi ma electrolyte.
Ngati mulibe kudya mokwanira, mukhoza kugwera mu matenda a keto flu.
Zochepa zomwe muyenera kudya ndi 5,000 mg mpaka 7,000 mg wa sodium patsiku. Musanayambe kulimbitsa thupi, onetsetsani kuti mwatenga 1,000 mpaka 2,000 mg kuti muwonjezeke.
Kudya kwa sodium sikuwonjezeka kutengera kulemera kwanu kapena zolinga zomanga minofu. M'malo mwake, yang'anani pakuwonjezera sodium yanu ngati mutuluka thukuta pafupipafupi kapena ngati mwangoyamba kumene kudya ketogenic.
Consejo: Kuonjezera sodium m'madzi m'mawa kapena musanachite masewera olimbitsa thupi kungakuthandizeni kulimbitsa thupi. Ngati mutopa mwachangu mumasewera olimbitsa thupi, idyani mchere wochulukirapo kuti muchepetse kulimba kwanu ndikuchepetsa nthawi yopuma pakati pa seti.
Ndi Sodium Yotani Ndiyenera Kugwiritsa Ntchito?
Komwe mungapeze mchere wanu zilibe kanthu momwe mumadya.
Njira yabwino ndiyo kugwiritsa ntchito kuphatikiza kwa:
- Nyanja ya Himalayan mchere.
- Salt Morton Lite.
Kusakaniza kumeneku kukupatsani sodium yokwanira kuti muzitha kulimbitsa thupi lanu limodzi ndi potaziyamu mu Morton Lite Salt kukuthandizani kuti mukhale ndimadzimadzi.
- ZOYERA, ZACHILENGEDWE NDI ZOSAYENEKEDWA. Mbewu za Mchere wathu wa THICK Himalayan Pinki wokhuthala ndi 2-5mm wokhuthala, wokwanira kupatsa chakudya chowotcha kapena kudzaza chopukusira chanu.
- Mchere wa Himalayan uli ndi mchere wambiri womwe sunasinthe mu gawo la mchere kwa zaka mamiliyoni ambiri. Sizinawonetsedwe ndi kuipitsidwa kwa mpweya ndi madzi ndipo chifukwa chake ...
- WOYERA, WABWINO NDI WOSASULIDWA. Mchere wa Himalayan Pink ndi umodzi mwamchere weniweni wokhala ndi mchere pafupifupi 84 wachilengedwe.
- NTCHITO ZABWINO NDI MABWINO kwa thanzi lanu komanso kusintha kwa shuga m'magazi, kuthandizira kwa mitsempha ndi kupuma kapena kuchepetsa zizindikilo za ukalamba.
- 100% mankhwala achilengedwe. Osasinthidwa ma genetic komanso osayatsidwa.
- ZOYERA, ZACHILENGEDWE NDI ZOSAYENEKEDWA. Njere za Mchere wathu Wabwino wa Himalayan Pinki uli ndi makulidwe apakati pa 0.3-1mm, wokwanira pakukometsera zakudya zokazinga kapena kugwiritsidwa ntchito ngati mchere wapatebulo.
- Mchere wa Himalayan uli ndi mchere wambiri womwe sunasinthe mu gawo la mchere kwa zaka mamiliyoni ambiri. Sizinawonetsedwe ndi kuipitsidwa kwa mpweya ndi madzi ndipo chifukwa chake ...
- WOYERA, WABWINO NDI WOSASULIDWA. Mchere wa Himalayan Pink ndi umodzi mwamchere weniweni wokhala ndi mchere pafupifupi 84 wachilengedwe.
- NTCHITO ZABWINO NDI MABWINO kwa thanzi lanu komanso kusintha kwa shuga m'magazi, kuthandizira kwa mitsempha ndi kupuma kapena kuchepetsa zizindikilo za ukalamba.
- 100% mankhwala achilengedwe. Osasinthidwa ma genetic komanso osayatsidwa.
- Makhiristo ooneka ngati piramidi apadera
- Ndi mwatsopano mwamphamvu ndi koyera kununkhira
- Large mtundu oyenera akatswiri
- Zogulitsa popanda zowonjezera
- Sungani pamalo ozizira ndi owuma
Momwe mungalimbikitsire zolimbitsa thupi zanu moyenera
Kuphatikiza pa kusunga ma electrolyte moyenera, anthu ena angamvebe kuchepa pang'ono pakuchita bwino pambuyo poletsa chakudya chamafuta, makamaka othamanga.
Ngati mukufuna kulimbikitsidwa kowonjezera, nayi kugwedezeka kwakukulu kowonjezera ketone kolimbitsa thupi:
- 20-30 magalamu a whey apamwamba amadzipatula kapena mapuloteni a ng'ombe.
- 5-15 magalamu a ketogenic collagen.
- 1-2 magalamu a sodium.
- 5 magalamu a creatine, ngati n'koyenera.
- Thirani mu khofi ndikusakaniza.
- Idyani mphindi 20-30 musanayambe maphunziro.
Ichi ndichifukwa chake chakumwachi chimagwira ntchito:
- Ma amino acid omwe ali m'mapuloteni amathandizira kupanga minofu.
- MCT Oil Powder imakupatsirani gwero lamphamvu lamphamvu.
- Sodium imakuthandizani kuti mukhale nthawi yayitali mukamalimbitsa thupi.
- La creatine imawonjezera mphamvu zanu pakanthawi kochepa.
- Mafuta ndi mapuloteni amachulukitsa insulini yokwanira kuyika thupi lanu kukhala anabolic (kumanga minofu).
- Wonjezerani MA KETONI: Gwero loyera kwambiri la C8 MCT. C8 MCT ndiye MCT yokhayo yomwe imachulukitsa bwino ma ketoni amagazi.
- KUGWIRITSA NTCHITO MOsavuta: Ndemanga zamakasitomala zikuwonetsa kuti ndi anthu ochepa omwe amamva kupweteka m'mimba komwe kumawonedwa ndi mafuta otsika a MCT. Kusadya bwino m'mimba, chimbudzi ...
- NON-GMO, PALEO & VEGAN SAFE: Mafuta achilengedwe a C8 MCT awa ndiwoyenera kudyedwa m'zakudya zonse ndipo sakhala ndi allergenic. Ndiwopanda tirigu, mkaka, mazira, mtedza ndi ...
- ENERGY YOYERA YA KETONE: Imachulukitsa mphamvu popatsa thupi gwero lachilengedwe lamafuta a ketone. Izi ndi mphamvu zoyera. Simawonjezera glucose m'magazi ndipo imayankha kwambiri ...
- ZOsavuta PA CHAKUDYA CHILICHONSE: C8 MCT Mafutawa alibe fungo, alibe kukoma ndipo amatha kusinthidwa m'malo mwa mafuta achikhalidwe. Zosavuta kusakaniza kukhala ma protein shakes, khofi woletsa zipolopolo, kapena ...
- [ MCT OIL POWDER ] Zakudya zowonjezera za ufa wa vegan, zochokera ku Medium Chain Triglyceride Oil (MCT), zochokera ku Mafuta a Coconut ndi microencapsulated with gum arabic.
- [VEGAN SUITABLE MCT] Zogulitsa zomwe zitha kutengedwa ndi omwe amatsatira Zakudya Zamasamba kapena Zamasamba. Palibe Ma Allergen ngati Mkaka, Palibe Shuga!
- [ MICROENCAPSULATED MCT ] Tapanga mafuta athu a kokonati apamwamba a MCT pogwiritsa ntchito chingamu arabic, ulusi wazakudya wotengedwa ku utomoni wachilengedwe wa mthethe No...
- [ PALIBE PALM OIL ] Mafuta ambiri a MCT omwe amapezeka amachokera ku mgwalangwa, chipatso chokhala ndi MCTs koma chokhala ndi palmitic acid Mafuta athu a MCT amachokera ku...
- [ KUPANGA KU SPAIN ] Wopangidwa mu labotale yotsimikizika ya IFS. Popanda GMO (Zamoyo Zosinthidwa Mwachibadwa). Njira zabwino zopangira (GMP). Palibe Gluten, Nsomba, ...
Electrolyte kumwa popanda shuga
Ambiri omanga thupi a ketogenic amakonda kutenga a electrolyte kumwa masana. Izi ziyenera kukhala zopanda shuga, kuphatikizapo sodium, potaziyamu, ndi magnesium.
Samalani kuti musamamwe zakumwa za shuga wambiri monga Gatorade, chifukwa zingakutulutseni mu ketosis.
Malangizo opangira minofu ndi keto
Mwaphunzira zambiri muupangiri womaliza wopindula ndi keto. Kodi mungakonze bwanji zonse kuti mukhale woonda, wamphamvu komanso wathanzi? Nawa malangizo othandiza.
# 1. Chepetsani chakudya
Kumbukirani kuti chakudya chopatsa thanzi sichofunikira pomanga minofu. M’chenicheni, iwo akuwoneka kuti akuloŵerera m’njira.
Ingosinthani ma carbs kuti mukhale ndi mafuta abwino (monga mafuta a MCT ndi mapeyala kapena batala wa mtedza) ndi mapuloteni athanzi (monga mapuloteni odyetsera udzu). Kenako werengeraninso kuchuluka kwanu ndikumwetulira.
# 2 idyani zomanga thupi zokwanira
N'zotheka kutsatira zakudya za ketogenic ndikukhalabe ndi mapuloteni ochepa. Popanda leucine wambiri m'magazi anu, simungathe kupanga minofu ngati chimphona.
Mwamwayi, n'zosavuta kuwonjezera kudya kwa mapuloteni:
- Idyani zambiri nyama, nsomba y mazira.
- Phatikizani ufa wapamwamba wa udzu wa whey kapena collagen protein ufa muzogwedeza zanu.
- Ngati ndinu wamasamba ndipo simudya mapuloteni a whey, ganizirani za mapuloteni a hemp kapena pea.
- Sankhani zakudya zokhala ndi mapuloteni ambiri, ketogenic.
Ndipo, ndithudi, sungani ziwerengerozo kuti muwonetsetse kuti mukudya zomanga thupi zokwanira tsiku lililonse kuti mupindule ndi keto.
- Mtsuko wa 2,27kg wa Hazelnut Chocolate Flavored Whey Protein
- 23 g mapuloteni pa kutumikira
- Zopangidwa ndi zosakaniza za premium
- Oyenera osadya masamba
- Kutumikira pa chidebe chilichonse: 75
- Kununkhira kwa nthochi - 2.27kg
- Mapuloteni amathandiza kusunga ndi kuonjezera minofu
- Phukusili lili ndi magawo 75
- Zoyenera kudya zamasamba.
- Zolinga zonse zaumoyo ndi zakudya zatsimikiziridwa ndi European Food Safety Authority - EFSA
- Izi poyamba zinali za PBN. Tsopano ndi ya mtundu wa Amfit Nutrition ndipo ili ndi mawonekedwe, kukula ndi mtundu womwewo
- Kukoma kwa cookie ndi zonona - 2.27kg
- Mapuloteni amathandiza kusunga ndi kuonjezera minofu
- Phukusili lili ndi magawo 75
- Zoyenera kudya zamasamba.
- Kununkhira kwa Strawberry - 2.27kg
- Mapuloteni amathandiza kusunga ndi kuonjezera minofu
- Phukusili lili ndi magawo 75
- Zoyenera kudya zamasamba.
- Zolinga zonse zaumoyo ndi zakudya zatsimikiziridwa ndi European Food Safety Authority - EFSA
- Kununkhira kwa Vanila - 2.27 kg
- Mapuloteni amathandiza kusunga ndi kuonjezera minofu
- Phukusili lili ndi magawo 75
- Zoyenera kudya zamasamba.
- Zolinga zonse zaumoyo ndi zakudya zatsimikiziridwa ndi European Food Safety Authority - EFSA
- PBN - Canister of Whey Protein Isolate Powder, 2,27 kg (Kununkhira kwa Chokoleti)
- Kutumikira kulikonse kumakhala ndi 26 g mapuloteni
- Yopangidwa ndi zosakaniza za premium
- Oyenera osadya masamba
- Kutumikira pa chidebe chilichonse: 75
# 3. Sitima yapamtunda
Kuti mupititse patsogolo zolinga zanu zomanga minofu ndikusangalala ndi ma keto, muyenera kuyesetsa.
Koma sikuyenera kumverera ngati ntchito. Kuchita masewera olimbitsa thupi, zomwe zimasintha maganizo, zingakhale zosangalatsa kwambiri.
Nawa masewera olimbitsa thupi osangalatsa omanga minofu:
- Zokwera kwambiri zimakweza ngati zibwano, ma squats, makina osindikizira mabenchi, ndi ma deadlift.
- Yoga kapena Pilates.
- Zolimbitsa thupi zolimbitsa thupi monga kukankha, matabwa, ndi ma squats olemetsa thupi.
- Kupalasa.
- Sprint, chiyani kumawonjezera anabolic mahomoni ngati testosterone.
Mndandanda umapitirira, choncho sankhani chimodzi kapena ziwiri ndipo mukutsimikiza kuti mulimba.
# 4. Creatine supplement
Kodi mukukumbukira glycogen? Ndi mtundu wanu wosungira wa glucose, womwe umasungidwa m'maselo a minofu.
Komabe, zakudya zochepa zama carb ketogenic sizimakwaniritsa bwino glycogen mwa othamanga kwambiri. Ngati nthawi zonse mumachepetsa glycogen ya minofu yanu ndikugwira ntchito molimbika, mungafune kuwonjezera masewera anu owonjezera.
Tengani creatine. Creatine imakuthandizani kupanga ndikusunga masitolo a glycogen, ndipo mwina wothamanga aliyense wosinthidwa wa keto ayenera kutenga.
Kuphatikiza pa kuchuluka kwa glycogen, creatine ndi chilengedwe komanso otetezeka pawiri komanso zimathandiza kuti:
- Mangani mphamvu ndi minofu.
- Pewani kuwonongeka kwa minofu chifukwa cha ukalamba.
- Wonjezerani mphamvu zophulika.
- Wonjezerani luso lachidziwitso.
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Zomwe simuyenera kuchita pomanga thupi ndi keto
Pali malingaliro olakwika angapo omwe anthu amakopeka nawo akakhala ndi moyo wocheperako, wokhala ndi mafuta ambiri. Izi ndizofala kwambiri kuzipewa.
Zakudya za cyclical ketogenic
Chikhulupiriro chofala ndichakuti muyenera kudya chakudya chamafuta kamodzi kapena kawiri pa sabata mukangoyamba kumene. Izi zimatchedwanso kuti cyclical ketogenic diet (CKD).
Ngakhale CKD ingakuthandizeni kupeza minofu, ndi bwino kuyesa nayo mukakhala ndi chidziwitso chochuluka ndi zakudya za ketogenic.
Ngati ndinu woyamba keto, thupi lanu limagwiritsidwabe ntchito kuwotcha ma carbohydrate ngati gwero lanu lalikulu lamphamvu. Pokweza ma carbs sabata iliyonse, mudzachedwetsa kupita patsogolo kwanu.
thupi lanu limafunikira nthawi kuti lizolowere kugwiritsa ntchito bwino ma ketoni.
Zitha kutenga sabata kapena kuposerapo kuti thupi lanu lizolowere kuwotcha mafuta kuti lipeze mphamvu.
Izi ndi zomwe zimachitika mukadya ma carbs kumapeto kwa sabata iliyonse mukakhala kutali kusinthidwa ndi mafuta:
- Pafupifupi, zidzatenga masiku awiri kapena atatu kuti mulowe ketosis mutatha kuchotsa ma carbs.
- Loweruka likangodutsa ndikudzaza ma carbs, simukhalanso mu ketosis.
- Thupi lanu liyenera kukonzanso kagayidwe kazakudya m'chiwindi kuti liyambe kupanga ma ketoni.
Kuzungulira uku pamodzi ndi gawo la kusintha kwa ketogenic kumatanthauza kuti mudzakhala mu ketosis kwa tsiku limodzi kapena awiri pa sabata.
Wina watsopano ku keto ayenera kukhala pazakudya zotsika kwambiri, zamafuta ambiri kwa mwezi umodzi asanaganizire za CKD. Pakatha mwezi umodzi, anthu ambiri amatha kukwanitsa kudzaza carb masiku 15 aliwonse kapena kamodzi pamwezi m'malo mwa sabata iliyonse.
Ndizofalanso kuti anthu atenge njira yolakwika potsata CKD.
Chimodzi mwa zifukwa zazikulu zomwe anthu amapita ku zakudya za ketogenic chifukwa amaganiza kuti akhoza kudya chilichonse chimene akufuna, kuchokera ku pizza kupita ku Oreos, osadandaula kuti akuwononga zakudya zanu.
Ichi ndi cholakwika chofala.
Kudzaza chakudya chokwanira cha ma carbohydrate pomanga thupi kumafuna kudya kwamafuta ochepa kwambiri, kwamasiku awiri kapena awiri pa sabata. Zakudya zopanda thanzi monga pitsa zimakhala ndi mafuta ambiri komanso ma carbohydrate. Koma ERC sichiphaso chaulere kuti mudye chilichonse chomwe mukufuna.
M'malo mwake, muyenera kuyamba ndi a muyezo wa ketogenic zakudya.
Ketosis imakhala ndi phindu loteteza minofu, koma kokha ngati mutasinthidwa ku zakudya za ketogenic. Mukangoyamba, mutha kutaya pang'ono misa yowonda. Izi ndichifukwa choti thupi lanu limafuna shuga, popeza silikudziwa momwe angagwiritsire ntchito matupi a ketoni ngati mafuta, motero limatengera shuga kuchokera ku ma amino acid kudzera muminyewa yanu.
Mukayamba ndi CKD, nthawi zonse mumatenga ma amino acid ochepa kuchokera mu minofu yanu ndikulowa ndi kutuluka mu ketosis kuti musamagwirizane ndi zakudya za keto.
Pewani CKD, kuchuluka kwa ma carbohydrate, ndi zakudya zopanda pake, osachepera mwezi wanu woyamba wa keto.
Masiku achinyengo nthawi zonse
Kukhala ndi chakudya chachinyengo nthawi ndi nthawi ndikovomerezeka. Anthu ambiri amakonda kugwiritsa ntchito masiku achinyengo kuti apume komanso kusangalala ndi zakudya zopanda thanzi.
Koma anthu ambiri amalakwitsa kudya zakudya zopanda thanzi akakhala ndi tsiku lachinyengo. Chifukwa chakuti mwadya keke ya chokoleti sizikutanthauza kuti muyenera kudya zonse.
M'malo mwake, dziloleni masiku ochulukirapo kapena ochepa kutengera momwe muliri kutali ndi zolinga zanu.
Mwachitsanzo, ngati mukuyenera kutaya makilogalamu 45, zakudya zambiri zachinyengo zomwe mumadya, zidzakutengerani nthawi yayitali kuti mukwaniritse cholinga chanu chochepetsa thupi.
M'malo mwake, ngati muli pafupi ndi kulemera kwanu ndipo mukutsatira zakudya za ketogenic kuti mumve bwino ndikukhalabe ndi mphamvu zokhazikika, mukhoza kunyenga chakudya mobwerezabwereza.
Kusala kudya
Pali lingaliro lolakwika kuti kuphunzitsa pamimba yopanda kanthu kudzakuthandizani kuwotcha mafuta ambiri. Ichi ndichifukwa chake anthu ena amayesa kusala kudya kwakanthawi pa keto.
Uku ndikusamvetsetsana ndipo kungakhale kotsutsana ndi zolinga zanu zotayika mafuta. Thupi lanu limafunikira mphamvu ndipo silimangotentha mafuta okha.
Mukamaphunzitsa pamimba yopanda kanthu, mutha kutaya mafuta, koma mutha kuwotcha minofu yowonda. Sizoyenera kwenikweni zopezera keto.
Ngati mukuchita masewera olimbitsa thupi kwambiri, mapuloteni a nyama pamodzi ndi ufa wa mafuta a MCT adzakupatsani mphamvu zowonjezera kuti muzitha kuchita masewera olimbitsa thupi kuti muwotche mafuta osataya minofu.
Yang'anani pa ma ketoni okha
Kungoti mukupanga ma ketoni sizitanthauza kuti mukuonda. Kudya kwambiri kungawononge zoyesayesa zanu zophunzitsira ndi zolinga zanu zakuthupi, monga kutaya mafuta ndi kupindula kwa minofu.
M'malo mongoyang'ana pakupanga ma ketone, muyenera kuyika patsogolo kukula kwa minofu yowonda. Gwiritsani ntchito kupanga misa yowonda ndi mapuloteni okwanira ndi mafuta, koma yang'anani pazakudya zanu zama calorie komanso thupi lanu lonse, osati kuchuluka kwa ketone m'magazi anu.
Cholinga chake ndikutaya mafuta amthupi ndikuwongolera kapangidwe ka thupi lonse, osati kulemera kwa thupi lonse.
Chifukwa chiyani kupanga ma ketoni sikufanana nthawi zonse ndikugwiritsa ntchito ma ketoni
Anthu nthawi zambiri amasokoneza kukhala ndi kuchuluka kwa matupi a ketone ndikukhala munjira yoyaka mafuta. Izi sizowona nthawi zonse, makamaka ngati ndinu woyamba.
Zina mwazinthu zomwe zimathandizira kupanga matupi a ketone ndi awa:
- Kudya mafuta muzakudya.
- Kuchuluka kwa mafuta amthupi omwe muli nawo.
- Masewero olimbitsa thupi.
Kukhala ndi matupi a ketone okwera sikutanthauza kuti mukutaya mafuta.
Ketoni Ndiwo gwero lamphamvu ndipo mukangoyamba kumene, ndi zachilendo kukhala ndi matupi a ketone. Izi ndichifukwa choti thupi lanu silinazolowere bwino kugwiritsa ntchito ma ketoni kuti apange mphamvu, motero ma ketoni amakhalabe ozungulira m'magazi kapena amachotsedwa m'malo mogwiritsidwa ntchito ngati mafuta.
Ngati mukudya zopatsa mphamvu zokwanira zopatsa thanzi komanso muli ndi mafuta ochepa m'thupi, kupanga matupi a ketone kudzakhala kotsika.
Palibe kudzikundikira kwa matupi a ketone chifukwa thupi lanu limawagwiritsa ntchito ngati gwero lalikulu lamphamvu.
Mukakhala nthawi yayitali pazakudya za ketogenic, thupi lanu limakhala lothandiza kwambiri pakugwiritsa ntchito ma ketoni kuti mukhale ndi mphamvu. Ndizodziwika kuti ma keto dieters odziwa zambiri amawona milingo yotsika ya ketone kudzera m'mizere ya ketone.
Izi siziyenera kukutayitsani konse chifukwa thupi lanu likugwiritsa ntchito ma ketoni kuti apeze mphamvu bwino (m'malo mowakodza).
Ndi zachilendo kukhala pakati pa .6 mpaka .8 mmol la matupi a ketone mutasintha kwambiri keto.
ZindikiraniNgati cholinga chanu ndi kuchepetsa thupi ndipo mudakali ndi mafuta ambiri m’thupi, muyenera kuganizira kwambiri za kukhalabe ndi chakudya chambiri m’malo modya mafuta ambiri. Kusintha kumeneku kumapangitsa kuti thupi lanu ligwiritse ntchito mafuta ake omwe amasungira mphamvu, zomwe zimapangitsa kuti mafuta awonongeke kwambiri.
Zopindulitsa za Keto ndizotheka
Ambiri mwa makampani omanga thupi amayamika mafuta ochepa, otsika kwambiri a carb kuti apeze minofu. Makamaka popeza izi zakhala zikuchitika kwa nthawi yayitali.
Koma sayansi yaposachedwa imachirikiza lingaliro lakuti simufunikira chakudya chamafuta kuti mupange minofu.
Potsatira njira zomwe zili pamwambazi, mudzaonetsetsa kuti muchepetse nthawi yomwe thupi lanu liyenera kusintha ku zakudya za ketogenic.
Kumanga thupi pazakudya za ketogenic kumakupatsani mwayi womanga minofu ndikusunga mafuta ochepa.
Malingana ngati mumayang'anitsitsa ma electrolyte anu, kuyeza thupi lanu m'malo mwa matupi a ketoni, ndikudya zakudya zomanga thupi zokwanira, mudzayamba kupindula ndi keto ndikuwona kusintha kwakukulu mu thupi lanu lonse.