Zimatenga nthawi yayitali bwanji kuti mulowe mu ketosis?

"Kodi sindili mu ketosis pano?" Ndilo funso lodziwika bwino pakati pa keto dieters.

Nthawi yolowa mu ketosis imatengera momwe mumadyera, kuchuluka kwa zochita zanu, kudya kwamafuta, ndi zina zambiri. Inde, ketosis ndizovuta.

Izi zati, anthu ambiri amayamba kupanga ma ketoni m'masiku ochepa a ketogenic. Koma kupanga matupi a ketone sikufanana ndi kagayidwe kake kake kagayidwe kake, komwe kumatha kutenga nthawi yayitali.

Ganizirani nkhaniyi kalozera wanu wasayansi wa ketosis. Muphunzira kuti zimatenga nthawi yayitali bwanji, momwe mungadziwire ngati muli mu ketosis, ndi malangizo osinthira ketosis.

Nthawi yayitali bwanji kulowa mu ketosis

Malinga ndi magwero ena, ketosis imatanthauzidwa kukhala ndi matupi a ketone okwera m'magazi kuposa 0,3 millimoles/lita (mmol/L) ¹ ). Izi zitha kuyezedwa ndi kuyezetsa magazi.

Anthu ena amalowa mu ketosis atatha kusala kudya kwa usiku umodzi, pamene ena angafunike masiku angapo a zakudya zochepa za carb kuti ayambe kupanga matupi a ketone. "Nthawi ya ketosis" yanu imatengera zinthu zosiyanasiyana.

Muphunzira izi posachedwa, koma choyamba mfundo yofunika: kukhala ndi ma ketoni okwera m'magazi sikutanthauza kuti ndinu osinthika kapena osintha mafuta.

kusinthidwa kukhala mafuta zikutanthauza kuti thupi lanu limatha kugwiritsa ntchito bwino mafuta amthupi osungidwa kuti likhale ndi mphamvu. .

Koma kupanga ma ketoni sikufanana ndi kugwiritsa ntchito ma ketoni ngati gwero lamphamvu. Mutha kupanga ma ketoni ambiri pambuyo pake 16 hours intermitted dosing, koma keto-adaptation imatenga nthawi yayitali, nthawi zambiri masabata awiri kapena anayi.

Ndipo mukuganiza chiyani? Muyenera kusintha mafuta musanayambe phindu la thanzi la keto.

Izi zingaphatikizepo:

• Kutaya mafuta: Kuonda koyambirira mu sabata yoyamba ya keto kumakhala kulemera kwa madzi, koma mukangosintha kukhala mafuta, maselo anu amayamba kuwotcha mafuta amthupi. ² ) ( ³ ).
• Mphamvu zokhazikika: Kuthamanga mafuta kumatanthauza kuchoka m'magazi a shuga omwe angayambitse kukana kwa insulini ndikulowa pa keto energy bandwagon.
• Kuchepetsa Kulakalaka: Zotsatira zabwino zogwiritsira ntchito mafuta kuti mukhale ndi mphamvu zimatanthauza kuchepa kwa zilakolako. Chifukwa chiyani? Kutsika kwa ghrelin (hormone yanjala), kuchepetsa CCK (cholimbikitsa chilakolako), ndi kusintha kwina kwa mankhwala kumachitika pamene amasintha mafuta.
• Kuzindikira Kwambiri: Pambuyo pa chiyambi cha chifunga cha ubongo chimfine, mutha kuyembekezera kukhala ndi mphamvu zoyera komanso zowoneka bwino. Ma ketone apamwamba amalumikizidwa ndi kukumbukira bwino kogwira ntchito, chidwi chowonekera, komanso kusintha kwa ntchito mwa okalamba ( ⁴ ).
• Kukana kwabwino: Mu 1.980, Dr. Steve Phinney adawonetsa kuti keto dieters imatenga nthawi yayitali pa treadmill kuposa anthu omwe ali ndi carb.

Mfundo yake ndi yakuti: Kukhala ndi mafuta kumasiyana ndi kukhala mu ketosis. Kusintha kwamafuta kumatha kutenga masabata, pomwe kulowa mu ketosis kumatha kutenga masiku kapena maola.

Kuyeza ngati muli mu ketosis

Monga momwe mwaphunzirira kumene, kukhala mu ketosis sikufanana ndi kusinthidwa mafuta. Ketosis imatanthawuza kukhala ndi matupi okwera m'magazi anu, mpweya, kapena mkodzo.

Yezerani matupi a ketone imatha kukupatsani lingaliro la komwe muli kagayidwe kachakudya. Umu ndi momwe:

#1: Kuyeza magazi

Kuyeza magazi a ketone ndikoyamba pamndandandawu chifukwa ndi njira yovomerezeka kwambiri yoyezera ketosis. Mutha kuyeza matupi a ketone mu labu kapena kugwiritsa ntchito mita ya ketone yamagazi kunyumba.

Mayeserowa amayesa thupi la ketone lotchedwa beta-hydroxybutyrate (BHB) m'magazi. Chilichonse choposa 0.3 mmol/L chimaonedwa kuti ndi chokwezeka, koma mulingo woyenera kwambiri ukhoza kukhala kumpoto kwa 1 mmol/L. ⁵ ).

#2: Mayeso a mpweya

Kuyeza kwa mpweya wa ketone kuyeza acetone, thupi la ketone lomwe limayambitsa zochitika za zipatso zomwe zimadziwika kuti ".keto kupuma” (anthu ena amautcha kuti fungo loipa).

Mayesero a mpweya sali ovomerezeka monga kuyesa magazi, koma kafukufuku wina anapeza kuti milingo ya acetone imagwirizana bwino ndi BHB m'magazi.

#3: Kusanthula mkodzo

Iyi ndiye njira yosavuta yoyezera mulingo wa ketosis, koma osati yodalirika kwambiri.

Zingwe za mkodzo sizingakhale zolondola kwambiri poyerekeza ndi kuyesa kwa magazi, koma zimathandizira kugwiritsa ntchito mosavuta. Ingokodzerani m'mizere, penyani mtundu ukusintha, ndikupeza mtengo wofananira wa ketosis palembalo.

Malinga ndi kafukufuku, nthawi yabwino yoyezera ma ketones a mkodzo ndi m'mawa kwambiri komanso mutatha kudya.

Chifukwa chiyani anthu ena amalowa mu ketosis mwachangu?

kulowa mu ketosis sizili ngati kuphika Turkey kwa maola anayi pa kutentha kwina. Pali zosintha zambiri zofotokozera nthawi yayitali yolowa mu ketosis.

Munthu m'modzi, wothamanga wapamwamba, mwachitsanzo, akhoza kukhala mu ketosis yophulika pambuyo pa kusala kwa maola 12 usiku wonse. Munthu wina, komabe, atha kukhala otsika kwambiri kwa sabata lathunthu mizere yawo yoyesa isanasinthe mtundu.

Zochita zosiyanasiyana zitha kufotokozera zina mwazosiyanazi. Kuchita masewera olimbitsa thupi kumathandiza kuchotsa shuga wambiri m'magazi anu, zomwe zimatha kufulumizitsa kusintha kwa ketosis. Ketosis, pambuyo pake, imayamba chifukwa cha kuchepa kwa shuga m'magazi ndi insulin yochepa ( ⁶ ).

Nthawi yakudya ndi kusala nazonso ndizofunikira. Kusala kudya kwapang'onopang'ono, mwachitsanzo, kungathandize kuyika thupi lanu m'njira yowotcha mafuta chifukwa mafuta ndi omwe thupi lanu limawakonda kwanthawi yayitali. thupi.

Mukapanda kudya kwa nthawi yayitali, mumayamba kuthira mafuta m'thupi kuti mukhale ndi mphamvu. Ndipo mukathira mafuta ochulukirapo, mumapanga ma ketoni ambiri.

Zina zomwe zimakhudza nthawi ya ketosis ndi monga kugona, kupsinjika maganizo, zaka, thupi, ndi mitundu ina ya majini yomwe imakhudza kagayidwe ka mafuta. Zina mwa izi zili m'manja mwanu, pomwe zina mulibe.

Komabe, njovu m’chipindamo imakhalabe. Chifukwa chachikulu chomwe anthu samalowa mu ketosis mwachangu ndi chakudya.

Chowonadi ndi chakuti anthu ambiri amaganiza kuti ali ndi carb yochepa, koma si choncho..

ma carbs obisika ali paliponse: zokhwasula-khwasula, sauces, soups, wraps, etc. Kulakwitsa kumodzi kapena kuwiri ndipo mumadutsa magalamu a 20 a carbs patsiku (malire abwino a keto) osazindikira.

Poganizira izi, ndi nthawi yoti muwunikenso maupangiri othandiza kuti mupititse patsogolo kusintha kwanu kwa ketogenic.

Malangizo 5 oti mulowe mu ketosis

Kodi mukufuna kulowa mu ketosis posachedwa? Zabwino zomwe mungachite ndi kutsatira zakudya zoyera, zonse za ketogenic.

Kupitilira apo, pali njira zisanu zothandizira kusintha kwanu kukhala ketosis.

#1: Yang'anani zakudya zanu

Kuletsa kwa carbohydrate ndiye chinsinsi cha ketosis ( ⁷ ). Ichi ndichifukwa chake:

• Kuchepetsa zakudya zopatsa mphamvu kumapangitsa kuti shuga m'magazi akhale wotsika.
• Kutsika kwa shuga m'magazi kumapangitsa kuti insulini ikhale yochepa.
• Insulin yotsika imawonetsa ma cell anu kuti awotche mafuta ndikupanga matupi a ketone.

Ochita maseŵera atha kukhala okwera pang'ono ndikukhalabe keto, koma kuti mukhale otetezeka sungani ma carb anu pafupifupi magalamu 20 patsiku.

Kwa anthu ena, kusunga ma carbs pansi pa magalamu 20 patsiku ndikopenga. Koma kwa ena, ndiye chopinga chachikulu pakuchita bwino kwanu keto.

Kukhala ndi njira kungathandize. Tsatani ma carbs onse ndi pulogalamu ya keto macro, ndipo onetsetsani kuti mumawerengera ma carbs obisika komanso achinyengo. Mwachitsanzo, uchi wa mpiru ukhoza kuwonjezera magalamu 15-20 a carbs ku saladi yanu.

Dziwani za sosi, pasitala, ma yoghurt, ndi zinthu zina zambiri zomwe mwina simungaganize kuti ndizotsekemera, koma zili ndi chakudya kapena shuga wowonjezera. Shuga wowonjezera umapangitsa kuti zakudya zizikhala bwino, kotero opanga zakudya amaziyika paliponse!

Kuyenda ndi kudya kunja mwina ndi nthawi zovuta kwambiri kuti mukhale ndi chidwi ndi carb. Njira yothetsera vutoli? Pangani zopempha zapadera m'malesitilanti: Ambiri akudziwa zambiri zoletsa zakudya komanso akufuna kusintha.

#2: Onjezani Kudya Kwamafuta

Pazakudya za ketogenic, mumatenga zopatsa mphamvu zonse zomwe zikadakhala chakudya ndikuzidya ngati mafuta.

Osachita mantha ndi zakudya zamafuta ambiri. Mafuta amathandiza:

• Yamwani mavitamini osungunuka mafuta monga A, D, ndi K ( ⁸ ).
• Pangani ma cell anu.
• Sungani mphamvu zokhazikika ngati triglycerides.
• Kupanga ma ketoni ambiri.
• Chepetsani zilakolako zanu pochepetsa mahomoni anjala ( ⁹ ).

Mungakhale mukudabwa, kodi mafuta okhuta siwoyipa mtima wanu?

Ayi. Nthano imeneyi yatsutsidwa. Kafukufuku waposachedwa wa meta (maphunziro a kafukufuku) sanapeze kugwirizana pakati pazakudya zodzaza mafuta ndi chiwopsezo cha matenda amtima ( ¹⁰ ) ( ¹¹ ).

Chowonadi ndichakuti, kuti mulowe mu ketosis, palibe choloweza m'malo modzaza mbale yanu ndi mafuta athanzi. Mafuta a azitona, mafuta a kokonati, ma avocados, amondi, batala, mafuta anyama, kirimu wowawasa, yogurt yachi Greek, mbuzi ya mbuzi, batala, nsomba zamafuta - mndandandawu ndi wautali komanso wosaletsa kwambiri.

onetsetsani kuti mwawona izi mndandanda wathunthu wazakudya zovomerezedwa ndi keto.

#3: Kusala Kwapang'onopang'ono

Mukapanda kudya kwakanthawi, kodi mumaganiza kuti thupi lanu limatembenukira ku chiyani?

Iwo si chakudya. Malo osungira glycogen (shuga wosungidwa) amachepa mwachangu, makamaka ngati mukugwira ntchito.

Si mapuloteni. Mumapanga ma ketoni panthawi yosala kudya, zomwe zimalepheretsa kuwonongeka kwa mapuloteni a minofu ( ¹² ).

Izo zimasiya mafuta. Pakusala kudya, mumawotcha (kapena beta-oxidize) mafuta acids kuti mukwaniritse zosowa zanu zamphamvu.

Mofulumira motalika kokwanira komanso mosasamala kanthu za kudya kwa carb m'mbuyomu, mudzalowa ketosis. Koma njira yokhazikika yopita ku ketosis ndikuphatikiza kusala kudya kwapakatikati ndi zakudya za ketogenic.

Kusala kudya kwapakatikati (IF) kumangotanthauza kupuma pazakudya pafupipafupi. Mutha kusala pang'onopang'ono kwa maola 12, 16 kapena 24 nthawi imodzi, mwa njira zina za Kusala Kwapakatikati.

IF imafulumizitsa keto chifukwa imakuthandizani kuti mukhale ndi mafuta. Thupi lanu limayamba kuthamanga m'malo ogulitsa mafuta, osati shuga, zomwe zimapangitsa kusintha kukhala ketosis kukhala kosavuta.

#4: Idyani Mafuta a MCT

Mafuta a Medium Chain Triglyceride (MCT Mafuta) ndiye chakudya chabwino kwambiri cha ketogenic. Mukadya mafuta osalowerera ndale, amapita ku chiwindi chanu kuti asinthe kukhala matupi a ketone ( ¹³ ).

Mu kafukufuku wina, magalamu 20 okha a MCTs amawonjezera matupi a ketone mu chitsanzo cha okalamba. ¹⁴ ). Komanso, machitidwe awo amaganizo adakula (poyerekeza ndi machitidwe omwe si a MCT) atangotha ​​kudya.

Ngati mutangoyamba kumene Mafuta a MCT, pitani pang'onopang'ono. Yambani ndi supuni ndikuwongolera kuchokera pamenepo kuti mupewe zovuta zam'mimba.

#5: Yesani Ma Ketoni Achilendo

Mutha kudya ma ketoni mwachindunji ngati ma ketoni akunja.

Matupi a ketone ndi ma ketoni omwe amachokera kunja kwa thupi lanu. Ngakhale kuti ndi achilendo kwa thupi lanu, ma ketoni opangidwawa ndi ofanana kwambiri ndi ma ketoni omwe ali mkati mwa thupi lanu.

Ma ketoni ambiri akunja amabwera ngati BHB, ketone yanu yayikulu. Mupeza zinthu za BHB izi zitapakidwa ngati mchere wa ketone ndi ma ketone esters.

Ketone esters ikhoza kukhala yamphamvu kwambiri kuposa mchere wa ketone, koma mcherewo umawoneka kuti umakhala nthawi yayitali ( ¹⁵ ). Ndipo chifukwa cha kukoma, anthu ambiri amakonda mchere wa ketone.

Kutenga ma ketoni akunja sikulowa m'malo mwa kusintha kwamafuta, koma kumawonjezera matupi a ketone m'magazi. Ofufuza awonetsa kuti kutenga ma ketones akunja:

• Kuwotcha mafuta panthawi yochita masewera olimbitsa thupi ( ¹⁶ ).
• Kuchulukitsa magwiridwe antchito amisala (kuyezedwa ndi mbewa zoyenda panjira) ( ¹⁷ ).
• Atha kusintha zizindikiro za Alzheimer's (mu kafukufuku wamunthu) ( ¹⁸ ).
• Amachepetsa kuchuluka kwa glucose m'magazi ( ¹⁹ ).

Kulowa mu Ketosis: Nthawi Yaitali Bwanji?

Kuti mupeze ma ketoni m'magazi anu, mpweya, kapena mkodzo, mungafunike tsiku limodzi kapena awiri a keto zakudya kapena kusala kudya kwapakatikati. Nthawi yolowa mu ketosis imatha kusiyana pakati pa munthu ndi munthu, ndipo kusintha kwathunthu kumatha kutenga milungu iwiri kapena kupitilira apo.

Kuti muthandizire ketosis, yesani kusala kudya kwapakatikati, mafuta a MCT, ndi ma ketoni akunja. Ndipo kumbukirani malamulo awiri akulu a keto:

1. Idyani mafuta ambiri athanzi.
2. Dulani ma carbs ngati ndi ntchito yanu.

Tsatirani malangizo awa, ndipo mudzakhala mu ketosis musanadziwe.