Exogenous ketones ndechimwe chezvigadzirwa izvo zvinoita kunge zvakanyanya kunaka kuti zvive chokwadi. Unogona here kungotora piritsi kana hupfu uye wobva wawana mabhenefiti e ketosis?
Zvakanaka, hazvisi nyore. Asi kana iwe uchifarira mabhenefiti ekudya ketogenic, exogenous ketone zvirokwazvo chinhu chaunofanira kufunga.
Izvi zvinowedzera zvinouya nenzira dzakasiyana uye zvinogona kushandiswa kune zvinangwa zvakasiyana, kubva mukuderedza zviratidzo kusvika keto flu vakakwira kunatsiridza kushanda kwemuviri nepfungwa.
Verenga kuti udzidze zvakawanda nezve marudzi akasiyana eexogenous ketones, mashandisiro aanoita, uye matorerwo awo.
Zviri Mukati
Chii chinonzi ketosis?
Ketosis inzvimbo yemetabolism umo muviri wako unoshandisa ketoni (panzvimbo yeglucose) kuita simba. Kusiyana nezvinofungwa nevanhu vazhinji, muviri wako unogona kushanda zvakanaka pasina kuenderana neshuga yeropa kana shuga yeropa yehuni.
Iwe uri munzvimbo ye ketosis kana muviri wako uchipihwa simba nesimba rinogadzirwa neayo ketoni, asi iwe unogona zvakare kusvika ikoko nemaketone exogenous. Ketosis inogona kuunza akati wandei ehutano mabhenefiti, kubva mukuderedza kuzvimba kusingaperi kusvika pakurasikirwa nemafuta uye kuchengetedza tsandanyama.
Maketone anogadzirwa nemuviri wako anonzi endogenous ketones. Chivakashure "endo" zvinoreva kuti chimwe chinhu chinogadzirwa mukati memuviri wako, nepo chivakashure "exo" zvinoreva kuti inotorwa kunze kwemuviri wako (sezviri munyaya yekuwedzera).
Kana iwe uchida kudzidza zvakawanda nezve ketosis, chii ketoni, uye kuti ungabatsirike sei kubva kwavari, iwe uchada kuverenga aya anobatsira madhairekitori:
- Ketosis: Chii uye chakakunakira iwe?
- The Complete Guide kune Ketogenic Diet
- Chii chinonzi ketone?
Mhando dze exogenous ketones
Kana iwe waverenga iyo yekupedzisira inotungamira kune ketoniIwe uchaziva kuti kune marudzi matatu akasiyana eketoni ayo muviri wako unogona kubudisa mukushayikwa kwemakhahydrates, kazhinji kubva kumafuta akachengetwa. Are:
- Acetoacetate.
- Beta-hydroxybutyrate (BHB).
- Acetone.
Kune zvakare nzira dzekuwana nyore ketoni kubva kune exogenous (kunze kune muviri) masosi. Beta-hydroxybutyrate ndiyo inoshanda ketone inogona kuyerera zvakasununguka muropa uye kushandiswa nematishu ako; ndiyo iyo yakawanda ketone supplements yakavakirwa pairi.
Ketone esters
Ketone esters iri mufomu isina kuchena (munyaya iyi, beta-hydroxybutyrate) isingasungiri kune chero imwe komputa. Muviri wako unogona kuzvishandisa nekukurumidza uye ivo vanonyanya kushanda pakusimudza mazinga eketone yeropa nekuti muviri wako haufanirwe kutsemura BHB kubva kune chero imwe komputa.
Vazhinji vashandisi vechinyakare ketone esters vanoti havafarire kuravira kwayo, kuiisa zvinyoro. The gastric kusagadzikana zvakarewo zvinowanzoitika zvakanyanya.
Ketone munyu
Imwe nzira ye exogenous ketone supplements ndeye ketone munyu, inowanikwa muhupfu uye capsules. Apa ndipo apo muviri weketone (zvakare, kazhinji beta-hydroxybutyrate) inosunga kumunyu, kazhinji sodium, calcium, magnesium, kana potassium. BHB inogona zvakare kusungirirwa kune amino acid senge lysine kana arginine.
Nepo ketone munyu usingawedzere mazinga eketone nekukurumidza senge ketone esters, anoravira zvakanyanya kufadza uye zvinogona mhedzisiro (senge yakasununguka stools) inoderedzwa. Iyi ndiyo mhando yeketone yekuwedzera inoshanda zvakanaka kune vanhu vazhinji.
MCT Mafuta uye Poda
MCT mafuta (medium cheni triglycerides) uye mamwe epakati kusvika kupfupi ketani mafuta, anogona zvakare kushandiswa kubatsira kuwedzera ketone kugadzirwa, kunyange zvazvo nzira yayo yekushanda isina kunanga. Sezvo muviri wako uchifanira kutakura MCT kumasero ako kuitira kuti iparare. Kubva ipapo, masero ako anogadzira miviri yeketone seyakagadzirwa-uye chete ipapo iwe unogona kuzvishandisa kune simba.
MCT mafuta inzira yakanaka yekuwedzera mamwe mafuta pakudya kwako. Hazvina kunaka uye zvakasiyana-siyana, saka unogona kuzvishandisa mune zvese kubva kune yako saladhi kuenda mangwanani ako latte.
Iyo yakaderera yeMCT mafuta ekugadzira ketone ndiyo kushandisa zvakanyanya kunogona kukonzera kugumbuka mudumbu. Pakazere, vanhu vashoma vataura vachisangana nedumbu rakagumbuka kubva kuMCT poda. Saka iwe unofanirwa kuzvifunga kana ukafunga kuidya.
- WEDZERA KETONES: Yakanyanya kuchena kuchena sosi yeC8 MCT. C8 MCT ndiyo chete MCT inonyatso kuwedzera ropa ketone.
- ZVINOFANIRA KUGADZIRWA: Ongororo yevatengi inoratidza kuti vanhu vashoma vanonzwa dumbu rekugumbuka rinoonekwa nemafuta akaderera eMCT. Kusadya kudya, chituru ...
- NON-GMO, PALEO & VEGAN SAFE: Iyi yese-yakasikwa C8 MCT oiri yakakodzera kudyiwa mukudya kwese uye haina-allergenic zvachose. Hazvina gorosi, mukaka, mazai, nzungu uye ...
- PURE KETONE ENERGY: Inowedzera simba mazinga nekupa muviri chaiwo ketone mafuta sosi. Iri isimba rakachena. Iyo haiwedzere glucose yeropa uye ine mhinduro yakawanda ...
- ZVINYORE KUNE CHESE KUDYA: C8 MCT Oiri haina hwema, haina kunaka uye inogona kutsiviwa nemafuta echinyakare. Zviri nyore kusanganisa kuita maprotein shakes, bulletproof kofi, kana ...
- [ MCT OIL POWDER ] Vegan hupfu hwechikafu chekuwedzera, chakavakirwa paMedium Chain Triglyceride Oil (MCT), yakabva kuCoconut Oil uye microencapsulated with gum arabic.
- [VEGAN Inokodzera MCT] Chigadzirwa chinogona kutorwa neavo vanotevera Vegan kana Vegetarian Diets. Hapana Allergens semukaka, Hapana Shuga!
- [ MICROENCAPSULATED MCT ] Takaita microencapsulated yedu yakakwira MCT kokonati oiri tichishandisa gum arabic, chikafu chefiber chinotorwa kubva kune yakasikwa resin yemuaca No...
- [ HAPANA PALM OIL] Mazhinji eMCT oiri anowanikwa anobva muchindwe, muchero une MCTs asi yakakwirira yepalmitic acid Oiri yedu yeMCT inouya chete kubva...
- [ KUGADZIRIRA MUSPAIN ] Yakagadzirwa murabhoritari yakasimbiswa yeIFS. Pasina GMO (Genetically Modified Organisms). Maitiro akanaka ekugadzira (GMP). Haina Gluten, Hove, ...
Sei kushandisa ketone supplements?
Exogenous ketoni inonakidza kana uchienda zvizere keto hazvigoneke kana kana iwe uchida mabhenefiti ekudya kweketo pasina kurambidza makabhohaidhiretsi zvakanyanya.
Kunyange zvazvo zviri nani kupisa ketoni iyo muviri wako unobudisa (endogenous ketones), pane dzimwe nguva apo iwe ungada rubatsiro ruduku kuti uwedzere ketoni muropa rako. Iyi ingori mienzaniso mishoma yekuti sei ungangoda kushandisa exogenous ketones:
- Paunodya mamwe mashoma carbs kupfuura iwe unofanirwas: Ketone supplements inogona kukupa simba uye kujeka kwepfungwa kwe ketosis pasina kurambidzwa kwakasimba kwakadaro.
- Mazororo nekufamba: zvokuwedzera zvinogona rubatsiro kana uchitevera zvakasimba ketogenic kudya hazvibviri.
- Apo simba rako rakaderera zvikuruIzvi zvinowanzoitika kana iwe uri mu ketosis kekutanga; Kushandisa ma supplements kunogona kukupa iwe kusimbaradzwa kwekuita kwemuviri nepfungwa kwaunoda.
- Pakati pekudya kweketo: vanogona kupa simba rakawanda uye kujeka kwepfungwa.
- Kune vatambi vanowanzovimba nemacarbohydrates pakuita kwavo- BHB poda kana mapiritsi anogona kukupa imwe yakawedzera yakachena uye inoshanda fomu yesimba iyo inogona kupisa zvikamu zvako zvekudzidzira uye kukubvumira kuti ugare mu ketosis, pasina kushandisa macarbohydrates.
Nguva yekushandisa exogenous ketones
Iye zvino zvaunoziva kuti exogenous ketoni chii, tarisa mhando dzemamiriro ezvinhu umo iyi yekuwedzera inogona kukubatsira. Panogona kunge paine zvakawanda zvekushandisa kupfuura zvaunofunga.
Kukurudzira kuora muviri
Kurasikirwa uremu pamwe ndicho chikonzero chikonzero nei vanhu vazhinji vanoda kupinda mu ketosis. Kuwedzera ne exogenous ketones hakupise mafuta emuviri zvemashiripiti, asi zvinogona kubatsira kusimudza mazinga eketone.
Kushandisa sei: Wedzera scoop yeBHB powder kana capsule inoshandiswa yeBHB kuti uwedzere kukwanisa kwemuviri wako kushandisa ketoni uye mafuta akachengetwa kuitira simba.
Kuti udzivise keto flu
Paunochinja kubva pakudya zvakawanda zvecarbs kuenda ku keto, zvisingadiwi mhedzisiro inogona kuitika.
Izvi zvinowanzobatanidza simba shoma, kuzvimba, kugumbuka, kutemwa nemusoro, uye kuneta. Izvi zvinodaro nekuti muviri wako uri pakati pekupisa carbs nekupisa ketoni. Iyo haisati yave inobudirira pakugadzira ketoni kubva muzvitoro zvemafuta uye kuvashandisa kune simba.
Nhau dzakanaka ndedzekuti iwe unogona kushandisa exogenous ketone kuvhara gap. Sezvo muviri wako uchigadzirisa kugadzira ketoni, unogona kuupa nesimba kuti uderedze zvakajairika mhedzisiro yekuchinja kwako keto.
Kushandisa sei: Gurai muzvikamu zviduku zve 1/3 kusvika 1/2 scoop kana 1/3 kusvika 1/2 capsule doses uye inopararira zuva rose kwemazuva 3-5 apo iwe uchishandura mu ketosis.
Kuti uwane mabhenefiti paunenge uchisimbisa muviri
Kana muviri wako watarisana nezvakawanda zvesimba zvinodikanwa zvekusimbisa muviri, kune matatu akasiyana masisitimu esimba aunogona kushandisa. Imwe neimwe system inoda rudzi rwakasiyana rwemafuta.
Kana iwe ukaita zvinhu zvinoputika, sekumhanya kana kufamba nekukurumidza, simba rako rinobva kuATP (adenosine triphosphate). Iri imorekuru rine simba guru rinochengetwa nemuviri wako kuti rizoshandiswa mune ramangwana. Nekudaro, muviri wako unongova nehumwe huwandu hweATP huripo, saka haugone kushanda pahupamhi hwayo kweanopfuura masekonzi gumi-10.
Paunopera ATP, muviri wako unotanga kuburitsa simba kubva kuglycogen, inotenderera glucose, kana yemahara fatty acids. Zvimwe zvezvirongwa izvi zvinoenderana nekushandiswa kweokisijeni kuita simba. Nekudaro, kana iwe ukatora exogenous ketoni, muviri wako unogona kushandisa simba iroro pakarepo nekushomeka kweokisijeni kushandiswa.
Izvi zvinoshandura zvakanaka kutsungirira kurovedza muviri kuita, uko kuganhurirwa kukuru ndiko kuwanda kweokisijeni inowanikwa kune metabolism (VO2max).
Kushandisa sei: Tora kapu kamwe chete usati waita maminetsi makumi mana nemashanu kana kureba. Tora imwe 45/1 spoon yeawa imwe neimwe yekuwedzera. Iri izano rakanaka kwazvo rezvidzidzo zvekudzidzisa, pamwe nemarathon, triathlons uye mijaho yemakwikwi.
Kuvandudza kushanda kwepfungwa
Uropi hwako hune nzira inoshanda kwazvo yekudzivirira kupinda kwezvinhu zvekunze. Izvo zvinonzi ropa-brain barriers. Sezvo uropi hwako huchidya 20% yesimba rose remuviri wako, unofanirwa kuve nechokwadi kuti urikuchipisa nemazvo.
Glucose haigoni kuyambuka ropa-brain barriers pachayo, zvinoenderana neglucose transporter 1 (GLUT1). Paunodya macarbohydrates, unowana shanduko musimba rinowanikwa rekuyambuka ropa-brain barriers uchishandisa GLUT1. Uye ndidzo shanduko idzi dzinotungamira kune dzimwe nguva dzesimba, dzinoteverwa nenguva dzekuvhiringidzika kwepfungwa.
Wakambonzwa kuvhiringika mupfungwa mushure mekudya chikafu chakanyanya checarbohydrate? Ndiko kudonha kwesimba nekuda kweakawanda metabolic maitiro anoedza kutakura glucose mumuviri wako wese. Ketoni dzinofamba nemhando yakasiyana yekutakura: monocarboxylic acid transporters (MCT1 uye MCT2). Kusiyana neGLUT1, MCT1 uye MCT2 vatakuri vari inducible, zvichireva kuti inova inoshanda zvakanyanya kana mamwe ketoni aripo.
Iwe unogona kugara uchipihwa simba kuhuropi hwako iwe unongoda kutora mamwe ketoni. Asi kana usiri zvachose mu ketosis, hausi kuzogara uine ketoni yehuropi hwako.
Apa ndipo pakutora exogenous ketoni kunogona kubatsira chaizvo nehuropi hwako simba mazinga. Kana vakatorwa vasina chinhu mudumbu, vanogona kuyambuka ropa-brain barriers kuti rishandiswe sehuni.
Kushandisa sei: Tora chipunu cheexogenous ketones kana chiyero cheBHB capsules pane isina chinhu mudumbu kuwana 4-6 maawa epamusoro pesimba repfungwa.
Shandisa ketone zvinowedzera simba, kufambisa kana kuchengetedza ketosis, uye kuvandudza kushanda
Exogenous ketones ndeimwe yeanonyanya kufarirwa ketogenic supplements nechikonzero chakanaka. Idzo inzvimbo yakachena yesimba inopa zvakasiyana-siyana zvingabatsira zvakadai sekurasikirwa kwemafuta, mazinga epamusoro emitambo yemitambo, uye kuwedzera kujekesa mupfungwa.
Iwe unogona kutora ketone esters kana munyu, kunyange zvazvo munyu unowanzova unonaka. Mimwe munyu weketone inouya mumhando dzakasiyana uye inosanganiswa nyore nemvura, kofi, tii, uye smoothies. Edza ivo nhasi uye gadzirira kunzwa mabhenefiti avo.