Mzaka zaposachedwa, zakudya za ketogenic watchuka kwambiri pamene anthu ambiri amaphunzira za thanzi ndi kuwonda kwa ketosis. Komabe, padakali chisokonezo pa momwe ketosis imagwirira ntchito komanso momwe mungalowe mu ketosis poyambirira.
Kenako, muphunzira momwe mungalowe mu ketosis komanso momwe mungasungire kagayidwe kazakudya koyaka mafuta.
M'ndandanda wazopezekamo
Kodi ketosis ndi chiyani?
Ketosis imachitika pamene thupi lanu limakhala ndi mwayi wochepa kapena mulibe mwayi wopeza ma carbohydrate, omwe amawakonda. Popanda chakudya, amayamba kuphwanya ndikuwotcha masitolo amafuta kuti akhale ndi mphamvu.
Thupi lanu likakhala mu ketosis, mafuta amasweka ndipo matupi a ketone, omwe amadziwikanso kuti ma ketoni, amapangidwira kuti mugwiritse ntchito mphamvu. Kukhala mu ketosis kumatha kukhala ndi maubwino ambiri azaumoyo, kuphatikiza ( 1 ):
- kulamulira njala ndi kuwonda.
- Magawo owonjezera a shuga ndi insulin m'magazi.
- Bwino kufotokoza maganizo ndi milingo yabwinoko ya mphamvu.
- mwayi wochepa wa kutupa.
- Kuchepetsa chiopsezo cha matenda aakulu, kuphatikizapo matenda amtima.
- kuchepa kwa insulin komanso kukana kupewa matenda amtundu wa 2.
Momwe mungalowe mu ketosis
Cholinga cha zakudya za ketogenic ndikulowa m'malo oyaka mafuta otchedwa ketosis. Ngati iyi ndi nthawi yanu yoyamba kuyesa zakudya za ketogenic, tsatirani izi kuti zikuthandizeni kulowa mu ketosisChidziwitso chofulumira chokhudza kusintha kwa ketogenic state: Nthawi yoyamba yomwe mukuyesera kulowa mu ketosis, mukhoza kukhala ndi zotsatira zoipa zomwe zimadziwika kuti. chimfine. Zizindikirozi zingaphatikizepo kulefuka, chifunga muubongo, mutu, ndi zizindikiro zina zazifupi zomwe ziyenera kutha pakangotha sabata.
Khwerero 1: Chepetsani kudya kwa ma carbohydrate
Pazakudya za ketogenic, muyenera kuchepetsa kwambiri kudya kwama carbohydrate. Pa keto, pafupifupi 5-10% ya zopatsa mphamvu zanu zatsiku ndi tsiku zimachokera ku chakudya. Izi zikufanana ndi pafupifupi 30 mpaka 50 magalamu a chakudya patsiku, kachigawo kakang'ono komwe mungawone muzakudya zokhazikika zaku America.
Pa keto, ambiri mwa ma carbs awa adzachokera ku keto-ochezeka, zakudya zokhala ndi vitamini, kuphatikizapo masamba obiriwira a masamba ndi zipatso zopanda shuga. Onetsetsani kuti mwayang'ana mndandanda wonse wa zakudya zoyenera kudya pazakudya za ketogenic.
Khwerero 2: Wonjezerani kudya mafuta
Chimodzi mwazolakwika zomwe anthu amapanga poyambitsa zakudya za ketogenic ndikuchepetsa kuchuluka kwamafuta omwe angafunikire. Zakudya zina zotsika kwambiri monga Atkins zimalimbikitsa njira yochepetsera thupi limodzi ndi kudya kwambiri kwa mapuloteni. Mosiyana ndi zimenezi, zakudya za ketogenic ndi zakudya zamafuta kwambiri zomwe zimakhala ndi mapuloteni ochepa kuti zisunge minofu.
Pazakudya za ketogenic, pafupifupi 70-80% ya zopatsa mphamvu zanu ziyenera kubwera kuchokera kumafuta kuti muwonjezere kupanga ketone. Sankhani mafuta monga MCT (medium chain triglyceride) mafuta, mafuta a azitona, mafuta a kokonati, mapeyala, mafuta a avocado, mtedza ndi mbewu.
3: Wonjezerani mphamvu zanu zolimbitsa thupi
Pamene mukuchita masewera olimbitsa thupi, thupi lanu limagwiritsa ntchito masitolo a glycogen (kapena glucose wosungidwa) kuti mukhale ndi mphamvu. Kwa zaka zambiri, othamanga ambiri amatsatira upangiri wa akatswiri azakudya za "carb loading," kudya zakudya zambiri zokhala ndi ma carbohydrate musanayambe maphunziro kapena mpikisano. Komabe, ngati mumapewa kudya zakudya zopatsa mphamvu musanayambe kuchita masewera olimbitsa thupi, mutha kukhala ndi ketosis mutatha kuchita masewera olimbitsa thupi. 2 ).
Khwerero 4 - Yesani kusala kudya kwapakatikati
Kuyambira kale, anthu ankatha nthawi yaitali osadya. Panthawi imeneyi, anthu adalowa mu ketogenic state.
Kuti mubwereze chisinthiko ichi, mukhoza kuyesa kusala kudya kwapakatikati. Kafukufuku watsopano akuwonetsa kuti kusala kudya kwa maola opitilira 12, kapena nthawi yayitali yazakudya zokhala ndi ma calorie ochepa, kumatha kuthandizira kusintha kagayidwe kachakudya, kukuyikani pamalo oyaka mafuta. 3 ).
Onani bukhuli pa mitundu yosiyanasiyana ya kusala kwapakatikati kuti mumve zambiri.
Khwerero 5 - Tengani Zowonjezera Ketone Zowonjezera
Pamene ketosis yopatsa thanzi sikwanira, nthawi zina zowonjezera zimatha kukuthandizani kuti mukhale ndi ketogenic state. Ma ketoni achilendo, omwe ndi omwe sanapangidwe ndi thupi (ie matupi a ketone), ndi matupi a ketone omwe amatha kuwonjezera kuchuluka kwa matupi a ketoni omwe thupi lanu limagwiritsa ntchito popangira mafuta powapereka mwachindunji m'magazi kudzera mu zowonjezera.
Exogenous Ketone Base imatha kutengedwa nthawi iliyonse ya tsiku, kukuthandizani kuti muwonjezere kuchuluka kwa matupi a ketone m'magazi anu mukasintha ketosis kapena mutatha kudya zakudya zopatsa mphamvu zama carbohydrate. Chowonjezera ichi chili ndi thupi la ketone lotchedwa BHB (beta-hydroxybutyrate), ketone yochuluka kwambiri m'thupi. Ndiwonso gwero lamphamvu lomwe thupi limawakonda pakalibe glucose ( 4 ).
Momwe mungasungire ketosis
Keto sikutanthauza kuti ikhale chakudya chanthawi yochepa, imayenera kukhala moyo. Ndipo gawo lina lililonse la moyo wathanzi ndikupangitsa kuti pakhale zochitika zenizeni monga zikondwerero, zochitika zapadera, maulendo, ndi tchuthi.
Kaya mukuyenda, kuchezera achibale anu patchuthi, kapena kusangalala ndi ma cocktails pa nthawi yosangalatsa, simungathe kukhala ndi ketogenic state 100% ya nthawiyo. Koma ngati mutatsatira malangizo omwe ali pansipa, mudzatha kukhalabe ndi mafuta oyaka nthawi zambiri ndikubwereranso mu ketosis mutadya ma carbs ambiri.
Werengani ma macros anu pazakudya za ketogenic
Kumbukirani ndondomeko ya golidi ya ketosis: carb yochepa, mapuloteni okwanira ndi mafuta ambiri.
Miyezo yeniyeni ya ma carbs, mapuloteni, ndi mafuta amatha kusiyana pakati pa munthu ndi munthu, kotero muyenera kuyesa kuti mudziwe zomwe zimakupindulitsani.
Pazakudya zokhazikika za ketogenic, nthawi zambiri zimakhala pafupifupi 70% mafuta, 25% mapuloteni, ndi 5% ma carbs.
Kuti muwerenge molondola zolinga zanu zazikulu (potengera kulemera kwa thupi lanu, BMI, ndi kuchuluka kwa masewera olimbitsa thupi), gwiritsani ntchito keto macro calculator kuti mupeze ma keto macros anu. Mwanjira imeneyi, mudzadziwa magalamu enieni amafuta, mapuloteni, ndi mafuta omwe muyenera kudya.
Yang'anirani zakudya zanu kuti mukhalebe mu ketosis
Zakudya zama carbohydrate ziyenera kukhala zotsika kwambiri (komanso mafuta ambiri) kuti thupi lanu ligwiritse ntchito mphamvu zake zowotcha mafuta. Simudzafika ketosis ngati simuchita khama kupeza kuchuluka kwa carb kwa thupi lanu.
Njira yabwino yodziwira kuchuluka kwa ma carb omwe ali oyenera kwa inu ndikuwerengera ma calories omwe mumadya tsiku lililonse. Apanso, mutha kugwiritsa ntchito keto macro calculator pa izi.
Yesani milingo yanu ya ketone
Chachikulu chokhudza ketosis ndichakuti sikungodya kokha, komanso momwe thupi limayendera. Kuti mudziwe ngati muli mu ketosis, ingoyesani matupi a ketone. acetone, acetoacetate y beta-hydroxybutyrate (BHB). Njira zitatu zoyezera matupi a ketone ndi awa:
- Kusanthula mkodzo: matupi a ketone owonjezera amatulutsidwa kudzera mumkodzo. Mutha kugwiritsa ntchito zingwe zoyeserera za keto (kapena zingwe za mkodzo) kuyesa milingo ya ketone kunyumba mosavuta. Komabe, iyi si njira yolondola kwambiri.
- Kuyezetsa magazi: Njira yolondola kwambiri (komanso yodula kwambiri) yoyezera matupi a ketone ndi mita ya magazi. Monga ngati mita ya glucometer, mudzalasa chala chanu, kuwonetsa dontho la magazi, ndikugwiritsa ntchito mita yamagazi kuyeza kuchuluka kwa matupi a ketone.
- kuyesa mpweya: thupi la ketone acetone limatha kudziwika mwa kupuma. Kugwiritsa ntchito mita ya mpweya, monga mita ya Ketonix, kumatha kuyeza ma ketone anu mukamatuluka. Iyi ndi njira yochepa yolondola.
Njira yathunthu yamomwe mungalowe mu ketosis
Chakudya cha ketogenic ndi chakudya chamafuta ambiri, chochepa chamafuta ochepa chomwe chimayesa kulowa mumkhalidwe wa metabolic womwe umadziwika kuti ketosis. Mukakhala mu ketosis, mutha kukhala ndi maubwino angapo azaumoyo kuphatikiza kuchepa thupi, shuga wabwinobwino wamagazi ndi kuchuluka kwa insulini, kuchepa kwa kutupa, komanso kumveka bwino kwamaganizidwe.
Kudziwa momwe mungalowe mu ketosis kumaphatikizapo kudya mafuta ambiri ndikusunga ma carb anu otsika kwambiri. Ngati ketosis yopatsa thanzi ndiyosakwanira, mutha kuyesa kusala kudya kwakanthawi, kukulitsa chizolowezi chanu cholimbitsa thupi, kapena kuwonjezera ma ketoni akunja.
Onetsetsani fufuzani matupi a ketone nthawi zonse kuti muwone ngati mukusunga ketosis moyenera. Ngati sichoncho, ingoyang'ananinso kadyedwe kanu, sinthani kadyedwe kanu, ndiyeno muyesenso.
Kufikira ndikusunga ketosis sikungochitika mwadzidzidzi, koma ndi kuleza mtima, kusasunthika, komanso chidziwitso chokhazikika, mutha kusangalala ndi moyo wathanzi wa keto.