Momwe Mungalowe mu Ketosis Mwachangu: Dulani Zakudya Zam'madzi, Yesani Kusala, ndi Malangizo Enanso

Mukalowa mu ketosis, thupi lanu limasiya kugwiritsa ntchito shuga ndikugwiritsa ntchito matupi a ketoni ngati mafuta. Izi zili ndi maubwino angapo paumoyo wanu, kuphatikiza:

• Kutaya mafuta m'njira yathanzi.
• Kuchepetsa njala ndi zilakolako pamene kukusungani nthawi yayitali.
• Chiwopsezo chochepa cha matenda monga matenda amtima, mtundu wachiwiri wa shuga, komanso khansa.
• Miyezo yamphamvu yamphamvu.
• Kuchepa kwa shuga m'magazi.
• Ndipo zambiri, ubwino wabwino.

Tsatirani izi kuti mulowe mu ketosis mwachangu:

1. Dulani kwambiri ma carbs

Ma carbohydrate ambiri pazakudya za keto ndi pafupifupi magalamu 30 patsiku. Ngati ndinu wothamanga, malire awa akhoza kuwonjezeka kufika magalamu 100 tsiku lililonse.

Mukayamba kudya zakudya zamafuta ochepa monga zakudya za Atkins kapena zakudya za keto, anthu ena amapeza mpumulo kapena chitonthozo podula pang'onopang'ono ma carbs. Komabe, ngati mukufuna kulowa mu ketosis mwachangu, kuchepetsa kwambiri kudya kwa carb ndi gawo lofunikira. Tsatirani zomwe mumadya panthawiyi, osalola ma carbs obisika Wopanda pansi pa radar.

Kupita ku low carb ndikosavuta kuposa momwe mukuganizira, ngakhale mukamadya kapena mukuyenda. Mutha kupanga zopempha zapadera m'malesitilanti kuti chakudya chanu chikhale chochepa kwambiri, monga nyama yankhumba ndi sangweji ya dzira popanda mkate wa sangweji, inde.

2. Wonjezerani mafuta apamwamba

Mafuta athanzi ndi gawo lofunikira pazakudya zilizonse za keto. Ngati mwatsopano ku zakudya za keto, zingatenge nthawi kuti musinthe njira iyi yodyera. Onetsetsani kuti mafuta omwe mumadya akuyimira 70-80% ya ma calories anu onse.

Izi zithandizira kusintha kwa thupi lanu kuti mugwiritse ntchito mafuta monga gwero lalikulu lamafuta, ngakhale ngati cholinga chanu ndikuchepetsa thupi, ndi bwino kuti muchepetse pang'ono mafuta omwe mumadya kuti ma cell anu awotche masitolo m'malo modya mafuta.

Idyani mafuta athanzi awa kuti mulowe mu ketosis mwachangu:

• Mafuta monga kokonati mafuta, owonjezera virgin mafuta, mafuta, MCT ufa, avocado mafuta, kapena macadamia nati mafuta.
• nyama yamafuta, yolk ya dzira, batala kapena ghee.
• keto mtedza ndi nut butter.
• Mafuta a masamba monga mapeyala, azitona, kapena batala wa kokonati.

3. Tengani ma ketoni akunja

Matupi a ketone ndi zowonjezera kuti zikuthandizeni kulowa mu ketosis mwachangu. Ma ketoni amphamvu kwambiri akunja ndi omwe amapangidwa ndi beta-hydroxybutyrate (BHB ketoni). BHB ndi ketone yochuluka kwambiri m'thupi, yomwe imapanga 78% ya matupi a ketone m'magazi. Ndiwopatsa mphamvu kuposa glucose.

Kutenga ma ketoni akunja kumathandiza thupi lanu kulowa mu ketosis mwachangu (nthawi zina mkati mwa maola 24). Muyenerabe kudya zakudya zochepa za carb ketogenic, koma zowonjezera zimatha kuchepetsa nthawi yomwe zimatengera ndikuchepetsa zotsatira zoyipa zilizonse.

4. Yesani kusala kudya kwapakatikati

Kusala kudya Nthawi zambiri amagwiritsidwa ntchito limodzi ndi zakudya za keto. Lili ndi maubwino angapo azaumoyo, kuphatikiza kukhazikika bwino, kuchepa thupi mwachangu, komanso kuchepa kwa shuga m'magazi. Zakhala zikugwirizananso ndi kuchepa kwa zizindikiro za matenda osiyanasiyana. Mukagwiritsidwa ntchito limodzi ndi zakudya za ketogenic, zingakuthandizeni kulowa mu ketosis mofulumira ndikuthandizira kulemera ndi kutaya mafuta.

Ngati lingaliro la kusala kudya kwakanthawi kumakuwopsezani, yesani njira zina ziwiri izi:

• kusala mafuta Zimaphatikizapo kudya zopatsa mphamvu zochepa (nthawi zambiri pafupifupi 1,000 zopatsa mphamvu), pafupifupi 85-90% ya zopatsa mphamvu zomwe zimachokera kumafuta, kwa masiku angapo.
• Kusala pang'ono kwa masiku asanu o Kuthamangitsa Mwachangu (FMD) amatsanzira zotsatira za kusala kudya m'kanthawi kochepa. Pakanthawi kochepa, mumadyanso zakudya zamafuta ambiri ( ¹ ).

5. Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kumathandiza kuchepetsa masitolo a glycogen (glucose wosungidwa). Malo osungiramo glycogen akachepa komanso osadzazidwa ndi chakudya, thupi limasanduka mafuta oyaka kuti apeze mphamvu. Chifukwa chake, kukulitsa kulimbitsa thupi kwanu kungakuthandizeni kuti mulowe mu ketosis mwachangu.

6. Tengani mafuta a MCT

Mafuta a MCT amatha kukulitsa kwambiri ma ketones amagazi anu kuposa mafuta a kokonati, batala, kapena mafuta ena aliwonse ( ² ) Kutengedwa molumikizana ndi ma ketoni akunja, kungakuthandizeni kulowa muzakudya za ketosis pakangopita maola ochepa.

Mafuta a MCT amatha kuchita izi chifukwa ma triglycerides apakati omwe ali mkati mwake amasinthidwa mwachangu ndikugwiritsa ntchito mphamvu ndi maselo anu, mosiyana ndi mafuta amtundu wautali omwe amatenga nthawi yayitali kuti awonongeke.

7. Sungani mapuloteni

Kupita keto sikutanthauza kuti muyenera kudula kwambiri mapuloteni. Ayi.

Kudya mapuloteni okwanira ndikofunikira kuti mumve bwino pazakudya za keto. Zimapereka zakudya zambiri zomwe mukufunikira kuti mukhale ndi thanzi labwino, zimakuthandizani kuti mukhale odzaza, komanso zimathandiza kupewa kuwonongeka kwa minofu.

Kulowa mu keto poyang'ana mafuta okha kumakupangitsani kulephera chifukwa mukhoza kuyamba kukhala ndi zotsatira zoipa chifukwa cha kusowa kwa zakudya zomwe mapuloteni okwanira amapereka.

Monga lamulo la chala chachikulu, muyenera kudya zosachepera magalamu 0.8 a mapuloteni pa paundi ya thupi lowonda.

Komanso, mapuloteni apamwamba kwambiri monga ng'ombe yodyetsedwa ndi udzu amaperekanso mafuta abwino.

Ngati zimakuvutani kupeza zomanga thupi zokwanira, yesani puloteni ya whey kapena mapuloteni a whey. de ckolajeni kukuthandizani kuti mukhale odzaza nthawi yayitali ndikukupatsani njerwa zofunika kuti mukule ndi kukonza.

8. Pezani zakudya zomwe muyenera kukhala nazo

Kupeza zakudya zokomera keto komanso maphikidwe osavuta ndikofunikira kutsatira ndikusangalala ndi zakudya zanu za ketogenic. Njira yosavuta yochotsera "sitima ya keto" ndiyo kusakhala ndi njira zotetezeka za keto mukakhala ndi njala ndipo mukusowa mphamvu. Kotero izi ndi zomwe mungachite:

• pitani mukagule ku zakudya zovomerezeka kwa zakudya za keto.
• Pezani zosavuta keto wochezeka maphikidwe.
• Sankhani zokhwasula-khwasula keto pakupita.

9. Penyani zokhwasula-khwasula zanu

Chovuta kuposa kutsatira zakudya za keto kunyumba ndikukhala pa keto ngati mukupita. Mukakhala kuntchito, panjira, kapena pabwalo la ndege, zimakhala zosatheka kupeza zakudya zokomera keto..

Kukhala ndi zokhwasula-khwasula zoyenera popita kungapangitse kusiyana pakati pa kukhalabe panjira kuti ugwirizane ndi zakudya za keto kapena kugwa m'sitima.

Zina mwazakudya zabwino kwambiri za keto kapena zokhwasula-khwasula ndi izi:

• Mipiringidzo ya Mapuloteni a Keto.
• Mafuta a Keto Nut.
• Msuzi wochepa wa ng'ombe.
• Mtedza ndi mbewu.

10. Pangani zakudya zopatsa thanzi mukamadya

Pamene mukudya kunja, kupanga masinthidwe athanzi ndikosavuta kuposa momwe mukuganizira. Simuyenera kutaya khama lanu chifukwa chakuti mukudya chakudya chamasana ndi mnzanu..

Malo ambiri odyera amatha kuyitanitsa monga:

• Burger popanda bun.
• Saladi popanda kuvala (zovala nthawi zambiri zimadzaza ndi chakudya).
• Tacos popanda tortilla.
• Zakumwa zopanda shuga.

Ngati muyamba kudya zakudya za keto potsatira malangizo 10 awa, zidzakhala zosavuta kuti musinthe kusintha kwa mafuta.

Zimatenga nthawi yayitali bwanji kuti mulowe mu ketosis?

Simungangodumphira mu ketosis mu nthawi ya maola 24. Thupi lanu lakhala likuwotcha shuga moyo wanu wonse. Mufunika nthawi kuti muzolowere kuyaka ma ketoni Monga mafuta.

Ndiye zimatenga nthawi yayitali bwanji kuti mulowe mu ketosis? Kusinthaku kungatenge kulikonse kuyambira maola 48 mpaka sabata. Kutalika kwa nthawi kumasiyana malinga ndi kuchuluka kwa zochita zanu, moyo wanu, mtundu wa thupi, komanso kudya kwamafuta. Pali njira zingapo zomwe mungafulumizitse njirayi, monga kudya pafupipafupi, kuchepetsa kwambiri kudya kwanu kwa carbohydrate komanso kuwonjezera.

Kumbukirani: Mukalowa mu ketosis, palibe chitsimikizo kuti mudzakhalabe mu ketosis. Ngati mumadya chakudya chodzaza ndi ma carbohydrate, mumayeserera Kuyenda pa Carb kapena onjezerani kudya kwa ma carbohydrate kuti muzichita masewera olimbitsa thupi, thupi lanu likhoza kuyamba kuwotcha shuga. Kuti mubwerere kumalo oyaka mafuta, tsatirani njira zomwezo zomwe mudachita kuti mulowe mu ketosis poyamba.

Malangizo 3 Owonjezera Osinthira ku Keto

Thupi lanu likalowa koyamba ketosis, limasintha kuchokera kumafuta omwe amakonda. Kusinthaku kungayambitse zotsatira zofanana kwa anthu a chimfine mwa anthu ena, monga kutopa, mutu, chizungulire, chilakolako cha shuga, chifunga cha ubongo, ndi mavuto a m'mimba. Izi nthawi zambiri zimatchedwa "keto flu".

Exogenous ketone supplementation ingathandize kuchepetsa zizindikiro zosafunikira izi. Ngati zowonjezera sizikukwanira, yesani malangizo awa:

1. Khalani opanda madzi

Anthu ambiri amakumana ndi kuchepa kwa kulemera kwa madzi akasintha kusiya kudya zakudya zokhala ndi ma carb ambiri kupita ku keto. Chifukwa chake, ndikofunikira kukhalabe ndi hydrate. Komanso, nthawi zambiri njala amaganiziridwa molakwika ngati kutaya madzi m’thupi. Pewani izi mwa kumwa madzi pafupipafupi, makamaka mukakhala ndi chilakolako kapena njala.

2. Tengani ma electrolyte kuti mupewe keto flu

Kuphatikiza pa kumwa madzi ambiri, ndikofunikira kuti mutenge ma elekitirodi kuthandiza kulipira kutaya kwamadzimadzi ndikubwezeretsanso ma electrolyte onse omwe atayika nawo.

3. Muzigona mokwanira

Kugona mokwanira n'kofunika pa ntchito ya mahomoni ndi kukonza thupi. Kusagona mokwanira ndikoyipa kwa ma adrenal glands komanso kuwongolera shuga m'magazi. Yesetsani kugona kwa maola XNUMX usiku uliwonse. Ngati mukuvutika kupeza tulo tabwino, pangani malo oti mupumule, monga kusunga chipinda chanu chozizira, kuzimitsa zida zonse zamagetsi patangotha ​​​​ola limodzi kapena awiri musanagone, kapena kuvala chigoba chogona.

Momwe mungadziwire ngati muli mu ketosis

Ngati cholinga chanu ndikulowa mu ketosis mwachangu momwe mungathere, muyenera kuyang'ana matupi anu a ketone. Chifukwa chiyani? Mayesowa amakuthandizani kuzindikira kuti ndi zakudya ziti kapena zizolowezi zomwe zimakutulutsani mu ketosis.

Pali njira zitatu zazikulu zochitira Onani matupi a ketone:

• Kusanthula mkodzo: Ngakhale kuti iyi ndi imodzi mwa njira zotsika mtengo kwambiri, ndizolakwika kwambiri. Ma ketoni osagwiritsidwa ntchito amachoka m'thupi kudzera mkodzo, zomwe zikutanthauza kuti mukuyeza matupi osagwiritsidwa ntchito komanso osawotchedwa.
• Iyi ndi njira yolondola kwambiri kuposa kuyesa mkodzo, komanso si yabwino kwambiri. Njirayi imayesa kuchuluka kwa acetone (thupi lina la ketone), pamene muyenera kuyesa kuchuluka kwa BHB ketone.
• Iyi ndiye njira yovomerezeka komanso yolondola yowonera matupi a ketone. Ndi chala chaching'ono, mukhoza kuyeza mlingo wa BHB ketoni m'magazi.

Chifukwa # 1 Simunakhale mu Ketosis Panobe

Ngati mwayesa njira zonsezi pamwambapa ndipo simunalowebe ketosis, chomwe chimayambitsa kwambiri ndi kuchuluka kwa chakudya.

Ma carbs amatha kulowa muzakudya zanu zatsiku ndi tsiku ndikukulepheretsani kulowa kapena kutuluka mu ketosis, ndipo ichi ndi chifukwa chofala kwambiri chomwe ma keto dieters amamva ngati akuchita zonse bwino ndipo samalowa mu ketosis.

Ma carbohydrate obisika amatha kuchokera ku:

• Zakudya m'malesitilanti. Mwachitsanzo, masukisi ambiri amakhala ndi shuga.
• Zokhwasula-khwasula "zathanzi". Zokhwasula-khwasula zambiri, ngakhale zomwe zimaganiziridwa kuti ndizochepa kwambiri, zimakhala ndi zopangira zotsika mtengo komanso zotsekemera kwezani shuga wamagazi ndikukutulutsani mu ketosis.
• Mtedza wambiri. Mtedza ndi chotupitsa chachikulu cha keto, koma ena mwa iwo ndi okwera kwambiri muzakudya kuposa ena. Kudya mtedza wodzaza manja popanda kuyeza kuchuluka kwake kungakupangitseni kupitirira malire anu.

Pomaliza

Ngati muyang'ana matupi anu a ketone nthawi zonse, tsatirani ndondomeko za 10 zomwe zafotokozedwa pamwambapa, perekani zowonjezera pakufunika, ndikuyang'ana kudya kwanu kwa carb, simudzadabwa kuti zimatenga nthawi yayitali bwanji kuti mulowe mu ketosis. Mudzakhala mu ketosis, kuwotcha mafuta ndikukwaniritsa zolinga zanu zathanzi posachedwa.