Keto yakaderera-carb, yakakwira-mafuta kudya kunopa akati wandei mabhenefiti ehutano, kubva pakurasikirwa nekurema kusvika pakujeka kwepfungwa kusvika kudzikira mazinga ekuzvimba. 1 )( 2 ).
Kupinda muchimiro che ketosis zvinoreva kuti muviri wako unochinja kubva pakushandisa shuga kubva kumakabhohaidhiretsi kuita huni kuenda pakushandisa mafuta kuita huni. Asi kupinda mumamiriro e ketosis kunogona kutora moyo murefu uye kuronga.
Dambudziko hombe paunenge uchipinda muketosis nderekupinda mukati memavhiki mashoma ekutanga, anozivikanwawo sechikamu chekugadzirisa mafuta. keto adaptation.
Heano mamwe akakosha keto matipi anozokubatsira iwe kupinda uye kugara mu ketosis.
Zviri Mukati
Essential Keto Mazano
Pane mashoma akakosha keto matipi tisati tasvetukira mune mamwe maturusi ehunyanzvi uye matekiniki. Tenzi izvi kutanga, wozoenda kune 9 Essential Keto Mazano pazasi. Iwe unogona zvakare kuona yedu pfupiso vhidhiyo pano:
#1: Kunzwisisa Chii chinonzi Keto uye Chisiri
Panzvimbo pekuvimba nezvawakaudzwa neshamwari yako kana waunoshanda naye nezvekudya kwe ketogenic, zvakakosha kuita tsvakiridzo yako wega.
Heino mhedziso yekukurumidza yei es chikafu che keto:
- Chinangwa chekudya kwe keto ndechekuwana metabolic mamiriro e ketosis.
- Ketosis inzvimbo umo muviri wako unovimba nemafuta kuti uwane simba, kusanganisira mafuta akachengetwa, panzvimbo yeglucose kubva kumacarbohydrates.
- Kuti uwane ketosis, unofanirwa kudzikamisa mambure ako emakabhu (yakazara carbs minus magiramu efiber) kusvika 20g chete. pazuva kune vamwe vanhu, asi vachiwedzera kudya kwavo kwemafuta ekudya.
Pasinei nezvaungave wakanzwa, haufaniri kudya tani yemafuta pane ketogenic diet.
Keto haisiwo (zvichida) kudya kwepamusoro-mafuta, mapuroteni akawanda seAtkins.
Pane kudaro, kudya kwakaderera-carb kusingaregi kudzikamisa mapuroteni kana mafuta, kunyange zvazvo vateveri vazhinji ve keto vanonamatira kune macronutrient ratio yezvinenge:
- 70-80% mafuta ane hutano, akadai sekokonati mafuta, MCT mafuta, mafuta omuorivhi, uye ghee yakadyiswa uswa.
- 20-25% mapuroteni kubva kuhuswa-huswa, organic nyama, mazai, uye hove dzakabatwa musango.
- 5-10% makhahydrates kubva pasi-carb miriwo.
Kana iwe uchangotanga pane ketogenic kudya, pane imwe keto tipi yausingafanire kusvetuka: tsvaga yako yakasarudzika carb inodiwa zvichienderana nezvinangwa zvako uye chiitiko chebasa.
#2: Tsvaga Yako Yakajeka Macronutrient Kuparara
Chikanganiso chinowanzoitwa nevazhinji vanotanga keto kutevedzera gwara rekudya magiramu makumi maviri emacarbohydrates pazuva.
Zano rakadai rinogona kushanda pakutanga, asi rinogona kupedzisira richitungamira kumhedzisiro sekuneta kana kudyisa. Ungangoda akawanda kana mashoma macarbohydrates kuti utsigire zvinangwa zvako.
Pane kudaro, tsvaga yako chaiyo kuora kwe macronutrients kuti uwane huwandu chaihwo hwemafuta, makabhohaidhiretsi, uye mapuroteni anodiwa nemuviri wako kutsigira zvinangwa zvako nemararamiro.
Kubva ipapo, iyo iri nyore uye inoshanda nzira yekuzadzisa zvibodzwa zvako zvemacro kugadzirira chikafu chakawanda chekumba keto sezvaunokwanisa.
Kugadzirira uye kushivirira ndizvo zvakakosha paunenge uchangotanga pa keto, asi usati wamhanyira kuchitoro chegirosari, pane rimwe danho rakakosha rekutora.
#3: Sarudza zvinangwa zvako zvekusvika ketosis
Kupinda mu ketosis kunoda kuzvipira. Ndosaka iri zano rakanaka kugara pasi wofunga nhanho yako yekuzvipira uye nei uchida kuedza nzira itsva iyi yekudya.
Ndizvo here kuti iwe uwane simba rakawanda rekumhanya nevana vako? Kana kuti uri kuyedza kutarisa zvirinani kubasa kuti ugone kuroverera iyo inotevera kukwidziridzwa?
Kana kuti pamwe wakagadzirira kutora hutano hwako mumaoko ako.
Chero zvazvingava, pachinzvimbo chekutarisa pane zvibodzwa zvepamusoro senge "kurasikirwa nemapaunzi gumi ekupedzisira," tsvaga chikonzero chechinangwa.
Nenzira iyo, kana iwe usina keto snack inobata kana keto flu inorova iwe, unogona kutarisa kune yako "nei" kuti ikubatsire kuenderera mberi.
Neraki, kune 9 inoshanda keto matipi ekukubatsira iwe kubudirira paunenge uchichinja mu ketosis.
9 Yakakosha Keto Mazano kune Vanotanga
Kudya kwe keto hakufanirwe kuve kwakaoma, asi kunogona kutora kumwe kugadzirira. Shandisa aya keto matipi uye iwe unenge uri munzira kuenda kune nani simba, kurasikirwa kwemafuta, kujeka kwepfungwa uye nezvimwe.
#1: Chenjerera kune akavanzika carbs
Makabhohaidhiretsi ari kwese kwese.
Kubva pamapfekero kusvika kumasoso kusvika kumasowe, hupfu-hupfu hwakakora uye makobvu ari kuhwandira kwese kwese.
Chinhu chakanakisa chekuita kana uchangotanga keto ndechekuti:
- Verenga zvese zvinovaka muviri: usafunge kuti unoziva nhamba yecarb kana kuti unogona kufungidzira. Verenga zvinyorwa. Uye kana isina kunyorwa, senge squash kana bhanana, Google zita rechikafu + carb zvirimo.
- Kutsvaga yako "enda kune" keto snacks: tsvaga chikafu chine yakaderera carb kuverenga uye zvemhando yepamusoro, zvinovaka muviri, zvino zvichengete zviripo nguva dzese.
- Funga kuteedzera kudya kwako kwecarbohydrates: iwe ungangoda kuronda yako carb kudya kwevhiki yekutanga kana zvakadaro kuti uzive kuti 20-50 magiramu ecarbs anotaridzika sei.
Kunyangwe huwandu hudiki hwecarbs hunogona kukwidza shuga yako yeropa, kusimudza mazinga e insulin, uye kukudzinga mu ketosis. Hazvina kukodzera kurumwa zvishoma zvechimwe chinhu chinonaka.
Kune zvakawanda zvinonaka keto recipes.
Kuti uwane runyoro rwezvokudya zvakabvumirwa keto, tarisa izvi keto chirongwa chekudya kwevanotanga.
#2: Gara Uine Hydrated uye Tsiva Akakosha Electrolytes
Kana muviri wako watanga kuchinjika kuita ketosis, unozotanga kupisa zvitoro zvako zveglycogen. Izvi zvinongoreva kuti muviri wako uri kubvisa glucose yakachengetwa, uye pamwe chete nayo, unogona kuwedzera weti.
Iyi diuretic effect ndeyechinguva, asi inoita kuti zvive nyore kupererwa nemvura mukati memavhiki mashoma ekutanga pa keto. Uye nekuwedzeredza weti, iwe zvakare unorasikirwa neakakosha e electrolyte zvicherwa.
Kurasikirwa kwe electrolytes nemvura kunogona kutungamirira kumusoro uye kurwadza kwemasuru, zviratidzo zviviri zve keto flu.
Kuti udzivise izvi, inwa mvura yakawanda panguva yako keto shanduko uye tsiva yakarasika electrolyte ine chaiyo mineral supplement kana nekuwedzera gungwa munyu kumvura yako.
#3: Funga nezvekutsanya kwepakati
Vanhu vazhinji vanoshandisa kutsanya kana kutsanya kwenguva pfupi (IF) kupinda mu ketosis nekukurumidza. Calorie restriction ichakubatsira kupisa kuburikidza nezvitoro zveglycogen nekukurumidza, izvo zvinogona kureva kukurumidza kushanduka uye kushoma keto flu zviratidzo.
Kutsanya kwepakati isarudzo yakanaka kune vanhu vazhinji vasingakwanise kuputira misoro yavo nepfungwa yekuenda vasina chikafu kwenguva yakareba. Ne IF, unogona kusarudza hwindo rekutsanya re8, 12, kana maawa gumi nematanhatu, uye hongu, kuverenga kwekurara sechikamu chekutsanya kwako.
Kutanga, edza kutsanya maawa 8-10 pakati pekudya kwemanheru nemangwanani zuva rinotevera.
Sezvo muviri wako uchigadzirisa, unogona kuwedzera izvi kusvika kumaawa 12-18.
#4: Batanidza kumwe kufamba muzuva rako nezuva
Iwe unogona kusangana nezvimwe zviratidzo zveketo flu senge kutemwa nemusoro, tsandanyama aches, kana kuderera kwesimba mukati memavhiki ekutanga eketo.
Panzvimbo pokurara pasi, edza kurovedza muviri kuburikidza nekusagadzikana. Maekisesaizi akareruka anogona chaizvo kubatsira shanduko muketosis nekukubatsira kupisa kuburikidza nezvitoro zveglycogen nekukurumidza.
Maekisesaizi akaderera sekufamba, kushambira, kana yoga kunoita kuti ropa rako rifambe pasina kupedza simba rako.
Uye kana iwe uchinge wanyatso shandura ku keto (mushure memavhiki 2-3), unogona kuwedzera kusimba kwako. Iwe unogona kutoona kuvandudzwa kwesimba rako nekuita.
#5: Gara Kure Nekudya "Zvakasviba" Keto
Iyo ketogenic yekudya inodzikamisa yako carbohydrate kudya zvakanyanya. Asi izvi hazvireve kuti iwe unofanirwa kutora mugove wako wezuva rose wecarb pane shuga yekubata kana chidimbu chechingwa.
"Dirty keto" inoreva kudya zvakawanda zvakaderera-mhando yezvokudya sezvaunoda, chero bedzi iwe uchinamatira kune yako macronutrient ratios.
Tsvina keto chikafu chinowanzo gadzirwa nenyama yakagadzikiswa uye chizi uye shoma shoma-yakapfuma chikafu. Nepo ivo vari muhunyanzvi mukati memirayiridzo ye keto, anotyisa uye anofanirwa kungonakidzwa muhuwandu hudiki, kana zvachose.
Pane kudaro, sarudza zvokudya zvechisikigo akapfuma mune zvinovaka muviri izvo zvinotsigira system yako.
Uye nepo kudya uye maekisesaizi vari vatambi vakakosha murwendo rwako rwehutano, haungasviki yako yakazara keto kugona kana ukasachengeta aya matipi maviri anotevera mupfungwa.
#6: Chengetedza kushushikana kwako kuderera
Kusagadzikana kwakanyanya kunokanganisa muviri wako padanho rebiological.
Yakakwira cortisol (yako huru yekushushikana hormone) inogona kukanganisa kugadzirwa kwako kwehomoni dzepabonde uye kutungamirira kuhuremu.
Saka paunenge uchiita zvigadziriso izvi kumazinga ako ekudya uye ekuita, usakanganwe kuisa pfungwa pakuderedza kushushikana kwako, kumba uye kubasa.
Yoga, kunyora, uye kufungisisa ndedzimwe nzira dzakareruka, dzakadzika-dzika dzekudzikisa kushushikana kwenguva refu.
Zviitwa izvi zvinogona zvakare kuona kuti iwe unosvika kune iyi inotevera zano zvakare.
#7: Wana zvakakwana zvemhando yekurara
Hunhu husina kunaka hwekurara kana kusarara zvakakwana kunogona kukanda mahormone ako kubva pachiyero, zvichiita kuti zviome kuderedza uremu uye kudzvanya zvishuwo.
Isa kukosha kwekurara kwako kurara kwenguva refu uye zvirinani:
- Dzima masikirini ese kweinenge awa imwe usati warara.
- Rara muimba ine rima zvachose.
- Ita shuwa kuti imba yako inotonhorera, yakatenderedza 65 madhigirii.
- Enda pahurongwa hwekurara-kumuka.
- Rara kana maawa manomwe usiku hwose.
Tanga kuita shanduko dzakareruka idzi, uye haungowane kurara kwakawanda, asi kurara kwakanaka. Uye izvo zvinoreva kushoma kuchiva uye kuwedzera simba rekugadzira mukati mezuva rose.
#8: Edza Exogenous Ketones
Exogenous ketones anowedzera ketoni anobatsira muviri wako kuti uchinje mu ketosis nekusimudza ako ketone mazinga, kunyangwe kana zvitoro zvako zveglycogen zvisati zvapera.
Izvi "zvinodzidzisa" muviri wako kuti utange kushandisa ketone sesimba panzvimbo yemacarbohydrates. Anonyanya kufarirwa exogenous ketoni zvakare ari nyore kuti muviri wako ushandise: heta-hydroxybutyrate, kana BHB.
Haisi iwe chete iwe unogona kupinda mu ketosis nekukurumidza ne exogenous ketones, asi iwe zvakare unogona kudzivirira keto flu.
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#9: Idya mamwe mafuta
Kana zvishuwo zvako zviri kuwana zvakanyanya kwauri panguva yekuchinja kweketo, edza kuwedzera mamwe mafuta ane hutano kuzuva rako.
Fatty acids kubva kuMCT (medium chain triglyceride) oiri, kokonati mafuta, macadamia nzungu, uye maavocados zvichabatsira kudzikisira kushuva uye kuenzanisa mazinga eshuga yeropa.
Iwe unogona kunetseka nezve calorie restriction uye yekutevera chikafu gare gare. Paunenge uchichinjira mu ketosis, chinangwa chikuru ndechekuomerera kune keto-hushamwari mabikirwo, kuchengeta carbs yakaderera, uye kupfuura nepakati pemavhiki maviri ekutanga pasina kuwanda mabhoti ne keto flu.