Kuonda ndi chimodzi mwa zolinga zofala kwambiri za zakudya za ketogenic. Ngati mukugwiritsa ntchito keto kuti muchepetse thupi, mwina mukudabwa momwe mungayembekezere kuwona zotsatira zazakudya za keto.
Popeza aliyense ndi wosiyana, n'zovuta kupeza yankho lenileni, koma nkhaniyi kuphimba pafupifupi mlingo kuwonda ambiri keto dieters, malangizo bwino kuwonda pa keto, ndi mmene kupewa zolakwa wamba kuwonda.
M'ndandanda wazopezekamo
Kuwonda Pa Keto: Aliyense Ndi Wosiyana
Thupi la munthu aliyense ndi losiyana, zomwe zikutanthauza kuti mlingo wa kuwonda kwa munthu aliyense ndi wosiyana. Zotsatira za zakudya zanu za keto zimatha kusiyana kutengera zinthu zinayi zazikulu.
thanzi lanu
Ndikunenepa kwambiri? Kodi mphamvu yanu ndi yotani? Kodi muli ndi vuto la chithokomiro? Kodi muli ndi insulin kukana kapena mavuto ena a shuga m'magazi? Kodi metabolic yanu ndi yotani?
Thanzi lanu lonse limatsimikizira momwe mumachepetsera thupi mwamsanga. Mwachitsanzo, ngati muli ndi vuto lililonse la mahomoni kapena kagayidwe kachakudya, njirayi imatha kukhala yocheperako kuposa momwe mumayembekezera. Ndipo mosiyana ndi zimene anthu ambiri amaganiza, nzabwino. Kuonda mofulumira sikovomerezeka.
thupi lanu
Kodi muyenera kutaya mafuta ochuluka bwanji? Kodi minofu yanu ndi yotani? Kodi BMI yanu (kulemera kwa thupi mpaka kutalika) ndi chiyani? Ngati mukulemera kwambiri, mumatha kuwonda mwachangu, makamaka poyamba.
zizolowezi zanu zatsiku ndi tsiku
Miyezo yanu yolimbitsa thupi ndi kadyedwe kanu zimathandizira kulimbikitsa kuyesetsa kwanu kuchepetsa thupi. Muli bwanji keto chakudya? Kodi mukudya zakudya zoyera za keto monga mafuta a kokonati, mapeyala, ndi mafuta a MCT, kapena mukusankha zakudya zokhala ndi mafuta ambiri monga nyama zowonongeka? Kodi mukuyang'ana ma carbs obisika? Kodi mukuchita masewera olimbitsa thupi? Mphamvu zomwe mumagwiritsa ntchito tsiku ndi tsiku komanso momwe mumadyera zimakhudza momwe thupi lanu limawotchera mafuta.
Nthawi yanu yosinthira mafuta
Thupi lanu limafunikira nthawi kuti lizolowere mafuta, ndipo nthawi yomwe imatengera kuti mukafike kumeneko imadalira kagayidwe kanu. Mwachitsanzo, ngati mukubwera kuchokera ku zakudya zofanana ndi za Standard American (SAD) kapena zakudya za ku Ulaya ndipo thupi lanu lachikulire silinayambe lakhalapo pa matupi a ketoni m'mbuyomo, nthawi yanu yosintha ikhoza kutenga nthawi yayitali. Mudzaonda thupi lanu likakhala mu ketosis.
Chinsinsi cha zotsatira za zakudya za keto ndizokhazikika. kutanthauza kudya zakudya zopatsa keto kuphatikizapo mafuta abwino, masamba ndi nyama zabwino. Sangalalani ndi zakudya za keto monga momwe zilili, osati dongosolo lazakudya zokha, koma kusintha kwa moyo ndi kagayidwe kachakudya m'moyo wanu.
Konzekerani bwino kuwonda
Musanayambe ulendo wanu wochepetsera thupi la keto, ndikofunikira kuti mupeze zoyambira bwino.
Anthu ena amaganiza kuti kusintha kuchokera ku zakudya zopatsa mphamvu zambiri kupita ku zakudya za paleo kapena zochepa za carb ndikokwanira kulowa mu ketosis. Koma sizili choncho nthawi zonse. Ndikofunika kuwonetsetsa kuti thupi lanu likugwiritsa ntchito matupi a ketone kukhala mafuta m'malo mwa chakudya chamafuta. Apo ayi, simudzawotcha mafuta kapena kuchepetsa thupi.
Dziwani ma Keto macros anu
Gwiritsani ntchito pulogalamu kuti mupeze ma keto macros anu. Mapulogalamu ena omwe angakuthandizeni ndi awa:
- myfitnesspal - Mapulogalamu a Android pa Google Play.
- Senza: Keto & Fasting - Mapulogalamu pa Google Play.
- Carb Manager: Keto Diet App & Macros Tracker - Mapulogalamu pa Google Play.
- Macros - Calorie Counter ndi Diet Planner - Mapulogalamu pa Google Play.
Kukhala ndi cholinga chopatsa thanzi potengera kapangidwe ka thupi lanu kumapangitsa kuti zikhale zosavuta kulowa ndikukhala mu ketosis (ndipo chifukwa chake muchepetse thupi). Zingawoneke ngati ntchito yayikulu kutsatira ma macros anu, koma mukakhala ndi lingaliro la kuchuluka kwa magalamu a carbs, mapuloteni, ndi mafuta omwe ali muzakudya zomwe mumadya nthawi zambiri, zimayamba kukhala zachiwiri kwa inu. .
Perekani thupi lanu nthawi kuti lilowe mu ketosis
Lowani ketosis kawirikawiri amatenga pakati 2 ndi 7 masiku. Zonse zimatengera momwe thupi lanu limakhalira komanso kagayidwe kake. Musayese kuthamangira sitepe iyi ngati mukufuna kupewa chimfine kapena zotsatira zina zilizonse zoyipa. Azimayi makamaka ayenera kulola nthawi kuti alowe mu ketosis kuti apewe kupsinjika kosayenera pamakina awo.
yesani ma ketoni anu
Yesani milingo yanu ya ketone ndiye njira yabwino yowonera ngati muli mu ketosis kapena ayi, poyamba. Chida cholondola kwambiri ndi mita ya ketone yamagazi. Ngati milingo yanu ikapitilira 0.5 mol / L, ndiye kuti muli mu ketosis. Njira yotsika mtengo ndiyo kugwiritsa ntchito zipsera zoyesa mkodzo.
- Lamulirani kuchuluka kwa mafuta oyaka ndi kuonda mosavuta: Matupi a Ketoni ndizomwe zikuwonetsa kuti thupi lili mu ketogenic. Zikuwonetsa kuti thupi limayaka ...
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Yesani kudya zakudya zoyera za ketogenic
Ubwino wa chakudya chanu ndi wofunika, osati ma macros anu okha. Zedi, mutha kukhalabe mu ketosis podya tchizi ndi magawo a ham, koma izi sizikudyetsani momwe mungathere. Yang'anani mu zakudya za keto zabwino monga mafuta a mapeyala, masamba obiriwira obiriwira, nsomba zogwidwa kuthengo, ndi nyama yang’ombe yodyetsedwa ndi udzu.
Sunthani zambiri
Mudzataya ma kilos owonjezerawo mwachangu ngati muwonjezera zolimbitsa thupi zanu zatsiku ndi tsiku. Kumbukirani kuti simuyenera kupita ku masewera olimbitsa thupi ka 6 pa sabata kapena kuthamanga m'mawa uliwonse, muzingosuntha zambiri pamoyo wanu watsiku ndi tsiku.
Mwachitsanzo, tengani mphindi zochepa za 2 kukhala pampando wanu ola lililonse, kukwera masitepe m'malo mwa elevator, yendani kuti muthamangitse ntchito zanu ngati n'kotheka, ikani desiki loyimirira, kapena kuyimbira foni kuyimirira ndikuyenda. Izi zing'onozing'ono zowotcha kalori zimawonjezera kumapeto kwa tsiku.
Kuchepetsa Kunenepa Kwambiri pa Zakudya za Ketogenic
Monga mukudziwira kale, sikuti aliyense amawonda pamlingo womwewo. Koma pansipa pali chidule cha zomwe anthu amataya akamatsatira zakudya za ketogenic.
Sabata yoyamba: Kuonda mwachangu ndi madzi (0,9 mpaka 4,5 kg. 2 mpaka 10 mapaundi)
Mu sabata yoyamba ya zakudya za ketogenic, anthu ambiri amawona kuchepa kwachangu kwambiri, kuchokera pa kilogalamu zingapo kapena mapaundi mpaka 4,5 kg kapena 10 mapaundi. Izi zili choncho chifukwa mukamachepetsa kudya kwa carbohydrate, thupi lanu limatulutsa kulemera kwa madzi ambiri (osati mafuta).
Chifukwa chiyani izi zimachitika?
Zakudya zama carbohydrate zimafunikira madzi kuti akhalebe m'thupi lanu. Thupi lanu likapanda kugwiritsa ntchito shuga nthawi yomweyo, limasunga ngati glycogen m'minyewa yanu, ndipo glycogen imamangiriza kumadzi. Galamu iliyonse ya glycogen imasungidwa ndi 2 mpaka 3 magalamu a madzi ( 1 ).
Mukayamba kusintha keto, thupi lanu limawotcha masitolo anu onse a glycogen musanagwiritse ntchito mafuta. Mukatha glycogen, madzi omwe amafunikira kuti muwasunge amachotsedwa. Ichi ndichifukwa chake chiwerengero pamlingo wanu chimasintha kwambiri mu sabata yoyamba ya zakudya za ketogenic.
Ngakhale uku sikutaya mafuta, ndi chizindikiro chakuti thupi lanu likugwira ntchito ketosis: njira yowotcha mafuta. Kutaya madzi mofulumira kumeneku kungayambitsenso kutaya madzi m'thupi ndi kudzimbidwa, choncho imwani madzi ambiri kuposa momwe mumachitira tsiku ndi tsiku kuti zinthu ziyende.
Munthawi yochepa komanso yapakatikati: kuchepa thupi kokhazikika (0,5 mpaka 1 kg / 1 mpaka 2 mapaundi pa sabata)
Pambuyo pa sabata kapena ziwiri, kuwonda kudzachitika pang'onopang'ono komanso mokhazikika. Iyi ndi nthawi yomwe thupi lanu limakhala kutengera kuyaka mafuta pamene mukusintha kuchoka pa kuwotcha ma carbs kupita ku mafuta oyaka, zomwe zikutanthauza kuti mukhala mukutaya mafuta tsopano.
Kutaya kwapakati kotetezeka kumakhala pafupifupi 1 mpaka 2 mapaundi (0.5 - 1 kg) pa sabata.
Izi ndi zomwe maphunziro akunena za kuchepa thupi pazakudya za ketogenic:
- Kafukufuku wina adapeza kuti odwala onenepa adataya mapaundi 13.6 (30 kg) patatha miyezi iwiri pazakudya za ketogenic, ndipo odwala oposa 2% adataya kuposa 88% ya kulemera kwawo koyambirira kumapeto kwa phunzirolo. Kuwonda sikunakhudzidwe kwenikweni. ( 2 ) Ndiwo 1,6kg/3.5lbs wamafuta oyera pa sabata.
- Kafukufuku wina adapeza kuti odwala onenepa kwambiri omwe amalemera makilogalamu 101 adataya 10 kg (mapaundi 22) pambuyo pa milungu isanu ndi itatu. Iwo anataya zina 8 kg (2 lbs) pa sabata 4.4 ndi zina 16 kg (3 lbs) pa sabata 6.6. Ponseponse, iwo anataya 24 kg (15 lbs) mu 33 miyezi. ( 3 ) Ndiye 0,6kg/1,3lbs pa sabata.
- Kafukufuku wa odzipereka onenepa kwambiri omwe ali ndi matenda a shuga amtundu wa 2 omwe amalemera makilogalamu 108 adataya 11.1 kg (mapaundi 24.5) m'masabata 24. ( 4 ) Ndiye 500g/1lb pa sabata.
- Kafukufuku wachinayi adapeza kuti odwala 120 onenepa kwambiri a hyperlipidemic adataya 9.4 kg (20.7 pounds) yamafuta ambiri m'masabata 24. ( 5 ) Ndiye 0,35kg/0,8lbs pa sabata.
Kusanthula kwa meta komwe kunatenga deta kuchokera ku maphunziro 13 osiyanasiyana kunapeza kuti odwala nthawi zonse amataya kulemera kwakukulu pazakudya za ketogenic kusiyana ndi zakudya zopanda mafuta. ( 6 ).
Kuonda kumasiyanasiyana malinga ndi nthawi yomwe mwakhala pazakudya za ketogenic, kulemera kotani komwe muyenera kutaya, komanso thanzi lanu. Anthu amawoneka kuti amataya mafuta ambiri m'miyezi yoyamba ya 2-3 ya zakudya za ketogenic, ngakhale mutha kupitiriza kuchepa thupi malinga ngati mukutsatira zakudya.
Kutalika kwa nthawi: kuchepa thupi pang'onopang'ono
Pamene mukuyandikira kulemera kwa cholinga chanu, kuchepa thupi kumachepa. Izi sizimangochitika pazakudya za keto. Zakudya zina zilizonse zomwe mumatsatira zidzatsata ndondomeko yomweyo chifukwa pamene kulemera kwanu kumatsika, zosowa zanu za tsiku ndi tsiku za caloric zimatsikanso. Kotero ngakhale mutapitirizabe kukhala ndi kuchepa kwa kalori kuti muchepetse thupi, tsopano mupanga kusiyana kochepa.
Mutha kukhala ndi masabata angapo pomwe zikuwoneka ngati simunataye kalikonse, ndiye pakatha sabata imodzi kapena ziwiri, mudzakhala pansi 1,4-1,8lbs/3-4kg. Chinsinsi chake ndi kupitirizabe ndi kusataya mtima. Ingotsimikizirani kuti mukadali mu ketosis ndipo perekani thupi lanu nthawi yochita zinthu zake.
Kafukufuku wina adapeza kuti patatha chaka chimodzi pazakudya za keto, amuna ndi akazi azaka zapakati pa 30-69 omwe amalemera pakati pa 90-100 kg adataya 14 kg (30.8 lbs). ( 7 ).
Komabe, kulemera kwakukulu kumeneku kunatayika kumayambiriro kwa zakudya za ketogenic.
Izi zikutanthauza kuti zakudya za keto ndizothandiza pakutaya mafuta mwachangu komanso kosalekeza. Mudzawona kusintha kwakukulu ngati mutakhalapo kwa miyezi ingapo, ndipo simudzalemeranso ngati mutakhala nthawi yayitali.
Common Keto Weight Loss Mitfalls
Ngati mukumva ngati mukudutsa a kuwonda phiri Pambuyo potsatira zakudya za keto kwa miyezi ingapo, zizolowezi zanu kapena zosankha zanu zazakudya zitha kukulepheretsani kupita patsogolo. M'munsimu muli zolakwa zambiri zowonda komanso zoyenera kuchita nazo.
Cholakwika #1: Kusakhala mu ketosis
Izi zitha kuwoneka zomveka, koma ndizofala kutuluka mu ketosis osazindikira. Ichi ndichifukwa chake kutsatira matupi a ketone ndikofunikira. Chimodzi mwazifukwa zazikulu zomwe anthu samawona zotsatira zazakudya za keto ndikuti sali mu ketosis.
Zoyenera kuchita:
- Osasiya kutsatira ma ketoni anu. Njira yabwino yopititsira patsogolo matupi a ketone ndikutenga matupi a ketone. Ingoikani pang'ono mu chakumwa chomwe mumakonda kuti mubwerere ku ketosis, ndichosavuta komanso chokoma.
- Chepetsani kudya kwa carbohydrate. Yang'anani zomwe mukudya tsiku ndi tsiku ndipo onetsetsani kuti simukudya zakudya zopatsa mphamvu zambiri.
- Wonjezerani kudya kwanu kwamafuta. Onetsetsani kuti chakudya chilichonse ndi chokhwasula-khwasula chili ndi mafuta abwino. Kudya mafuta ochulukirapo kumatha kuchepetsa kudya kwanu kwamafuta ndi mapuloteni.
Cholakwika #2: Osayang'ana ma carbs obisika
Zakudya zina zomwe mumadya zimatha kukhala ndi ma carbohydrates ochulukirapo kuposa momwe mukuganizira. Ma carbs obisika awa amatha kukupangitsani kuti muchepetse kuchuluka kwazakudya zanu zatsiku ndi tsiku ndikusokoneza kuyesetsa kwanu kuchepetsa thupi.
Zoyenera kuchita:
- Chotsani zakudya zosinthidwa. Izi nthawi zambiri zimakhala ndi ma carbs ambiri achinyengo, ngakhale omwe amadziwika kuti "athanzi." Gwiritsani ntchito zakudya zonse m'malo mwake.
- Chotsani zotsekemera zopanga. Izi zitha kukulitsa kuchuluka kwa insulin ndikukhudza ketosis. Kuphatikiza apo, amakhala ndi zinyalala zambiri zomwe zimapeŵa bwino. Ngati mukuyenera kugwiritsa ntchito chotsekemera, khalani ndi stevia kapena zotsekemera za keto izi.
- Samalani ndi ma carbs obisika. Nkhani iyi angakuthandizeni kuyang'ana ma carbs obisika muzakudya zanu za keto.
Cholakwika #3: Osayang'ana momwe thupi lanu limachitira ndi mkaka
Simukuyenera kukhala lactose kapena casein osalekerera kuti mukhale ndi vuto ndi mkaka. Amatha kulepheretsa kuwonda ngakhale mukudya mosavuta. Zakudya zina zamkaka, monga yogurt ndi mapuloteni a whey, zimatha kukweza kuchuluka kwa insulini ndikukutulutsani mu ketosis. Dziwani ngati ili ndi vuto lanu.
Zoyenera kuchita:
- Yezerani matupi a ketone. Chitani izi musanadye komanso mutadya mkaka kuti muwone momwe thupi lanu limachitira.
- Idyani mkaka wapamwamba kwambiri. Gwiritsani ntchito mkaka wa organic kapena udzu monga momwe zilili mu izi wothandiza.
Cholakwika #4: Kudya zopatsa mphamvu zambiri
Ngakhale ndizovuta kudya kwambiri pazakudya zamafuta ambiri (komanso kudzaza) keto, ndizothekabe kudya zopatsa mphamvu kuposa zomwe mukufunikira. Ngati simukhala mukusowa kwa calorie, simudzataya thupi.
Zoyenera kuchita:
- Tsatani zopatsa mphamvu zanu. Ngati simukuwona kuchepa kwakukulu pakadutsa milungu ingapo, onetsetsani kuti mwawerengeranso ma macros anu.
- Idyani mtedza pang'ono. Ngakhale mtedza wina ndi wokonda keto, umakhalanso ndi zopatsa mphamvu zambiri, ndipo ena amakhala ndi chakudya chochuluka kuposa ena. Mwangozi, nawonso ndi osavuta kudya, choncho yang'anani zomwe mumadya mukamadya mtedza. Dziwani zambiri za mtedza womwe uli wabwino kwambiri pano.
- Yesani kusala kudya kwapakatikati. Kungodya mkati mwa nthawi inayake, yomwe ndi maziko a kusala kudya kwapang'onopang'ono, kungakuthandizeni kuchepetsa thupi mofulumira komanso kuchepetsa kudya kwambiri. Mwa kusala kudya, mudzapeza kukhala kosavuta kukhalabe mukusowa kwa calorie.
- Osachita mopambanitsa. Onetsetsani kuti simukudya pang'ono. Ngakhale kuti kuchepa ndikofunikira, chakudya chochepa kwambiri chikhoza kuwononga kagayidwe kachakudya ndikuvulaza kwambiri kuposa zabwino.
Iwo omwe adachitapo zakudya zambiri za yo-yo m'mbuyomu angafunikirenso kupereka matupi awo nthawi kuti achire kuwonongeka. Izi zitha kutanthauza kulola thupi lanu kuchira mukamayang'ana chimodzi thanzi keto zakudya.
Osachepetsa zizindikiro zina za kupita patsogolo
Mukapita keto, ndikofunikira kuyang'ana kwambiri kuposa kungochepetsa thupi, ngakhale mutakhala ndi zambiri zoti mutaya. Thanzi lathunthu liyenera kukhala cholinga, chifukwa chake dzipatseni mbiri pazabwino zilizonse zomwe mungazindikire kuchokera ku zakudya za ketogenic. Izi zitha kukhala:
- Tsitsi, khungu ndi misomali yathanzi.
- more kufotokoza maganizo.
- Zochepa zokhumba.
- more mphamvu tsiku lonse.
- Kutupa kochepa.
- Kupewa matenda osachiritsika.
Ngakhale kuonda ndi chizindikiro chabwino cha kupita patsogolo kwanu, kumbukirani kuti si zonse zokhudza chiwerengero pa sikelo. M'malo mwake, ambiri a keto dieters amati adawona kusiyana pagalasi kuposa pamlingo.
Ngati mukukweza zolemera nthawi yomweyo, mutha kusintha kutayika kwamafuta ndikuwonjezera minofu. Izi sizingasunthe kwambiri ndodo, koma ziziwoneka pathupi lanu.
Zotsatira Zazakudya za Keto
Zakudya za ketogenic zimatha kukuthandizani kuti muchepetse thupi ndikuwongolera thanzi lanu lonse, choncho khalani nazo ndipo musawope kusintha momwe mungafunire. Tsatani zomwe mumadya, tsatirani ma keto macros anu, ndipo yesani matupi anu a ketone nthawi zambiri kuti muwonetsetse kuti mukukhalabe mu ketosis. Koposa zonse, perekani thupi lanu nthawi kuti liyankhe pazosintha zazikulu zomwe mukupanga. Posachedwapa mudzakhala ndi zotsatira za zakudya za keto zomwe mukufuna.