Ketogenic furuwenza: chii, zviratidzo uye sei kuzvibvisa

La ketogenic kudya Iko kudya kwakaderera kwecarbohydrate ine mapuroteni ane mwero uye mafuta akawanda anogona kukubatsira kuderedza uremu uye kuchengetedza hutano hwako.

Kazhinji, muviri wako unopisa makhahydrates sehuni. Pa keto, iwe unobvisa akawanda emakabhohaidhiretsi kubva pakudya kwako, kudzidzisa muviri wako kupisa mafuta pachinzvimbo.

Kugara mumamiriro ekupisa mafuta kune zvakawanda zvehutano zvinobatsira utano, uye yakanakira kuderera kwehuremu kwenguva refu.

Nekudaro, zvinogona kutora vhiki kana kupfuura kuti muviri wako ujaire shanduko yakakura kudaro yemetabolism. Paunotanga kutora keto, unogona kusangana neinonzi "keto flu." Aya mazuva mashoma ezviratidzo zvakaita sefuruu apo muviri wako unodzidza kuchinja kubva pakupisa shuga kuenda kumafuta ekupisa.

Nhau dzakanaka ndedzekuti kune mamwe matipi akareruka uye matipi ekudzikisa - uye kunyangwe kudzivirira - keto flu.

Ichi chinyorwa chinobata chikonzero nei keto flu ichiitika, keto flu zviratidzo, uye kuti ungabvisa sei keto flu.

Chii chinonzi keto flu?

Keto flu muunganidzwa wenguva pfupi wezviratidzo-sefuruu iwe unogona kuona muvhiki yekutanga kana maviri ekutanga ketogenic kudya.

Keto flu inoitika nekuti metabolism yako inotora nguva kujaira kumhanya pamafuta pane macarbohydrates.

Paunodya makabhohaidhiretsi, muviri wako unoapisa setsime rawo guru resimba. Asi kana iwe ukaderedza zvakanyanya kudya kwako kwekabhohaidhiretsi, zvakadai sepa-low-carb ketogenic diet, muviri wako unopedza zvitoro zveglucose uye unotanga kupisa mafuta acids nokuda kwesimba.

Iyi shanduko yemetabolism ndiyo inokonzeresa keto flu - muviri wako uchiri kutsvaga macarbs nekuti hausati wafunga kuti ungapisa sei mafuta ehuni zvinobudirira. Iyo keto furuwenza inopfuura kana muviri wako wabuda mukubvisa kabhohaidhireti uye kujaira kupisa mafuta ehuni.

Keto flu zviratidzo

Paunenge uri mutsva kuketo uye tanga wadzikisa kudya kwako carb, unogona kupinda mune zvinotevera zvinowanzoitika zviratidzo:

• Kuneta.
• Brain fog.
• Zvirwere.
• Kusagadzikana
• Manyoka kana kupatira
• Tsandanyama tsandanyama.
• Kutadza kurara kana kuramba wakarara.
• Shuwa shuwa
• Low simba mwero.

Keto flu inotora nguva yakareba sei?

Zviratidzo zvinowanzoitika mukati mezuva rekutanga kana maviri ekutanga chikafu chako chitsva. Nguva yeketo flu inosiyana pamunhu nemunhu. Vamwe vanhu havawane keto flu zvachose, asi vamwe vanogona kuzviona kweinenge vhiki.

Chero nzira, zviratidzo hazvifanirwe kugara kupfuura mazuva mashoma uye zvinofanirwa kuenda kana muviri wako wajaira kupisa mafuta ehuni.

Chinhu chinonakidza chekuyeuka: iyo keto flu haina njodzi uye inongogara panguva yekuchinja kwako kuenda ku ketosis isati yanyangarika zvachose. Munguva iyoyo, zvisinei, unogona kusangana nemhedzisiro yakadai sekuneta, kunetseka kuisa pfungwa, kushuvira shuga, uye kutemwa nemusoro.

Kana keto flu ikaitika kakawanda, unogona kunge uchipinda nekubuda mu ketosis. Tarisa chikafu chako cheakavanzika carbs uye uve nechokwadi chekuchengeta macros ako, kunyanya kumwedzi wekutanga kana zvakadaro.

Zvikonzero zve keto flu

Vamwe vanhu vane metabolic flexibility yakawanda kupfuura vamwe - vanogona kushandura pakati pekupisa glucose nekupisa mafuta zviri nyore.

Asi kana muviri wako usingaite metabolically flexible, unogona kupedzisira wava neketo flu. Vanhu vazhinji vanoita: Chikonzero chikuru che keto flu ndeye kuchinjika kune ketosis.

Nekudaro, pane zvimwe zvikonzero zvishoma nei vanhu vachiwana keto flu kana zvikonzero nei zviratidzo zveketo flu zvakanyanya.

Kupera mvura mumuviri / kusaenzana kwe electrolyte

Paunodya macarbohydrates, muviri wako unochengeta mamwe acho sesimba rekuchengetedza. Zvitoro izvi zvakaita sehomwe yemagetsi echimbichimbi kana ukashaya chikafu.

Mumazuva ekutanga keto, muviri wako unopisa zvitoro zvako zvese zvecarbohydrate (zvitoro zveglucose). Ingori mushure mekunge zvitoro zvako zvecarbohydrate zvapera kuti muviri wako unopinda ketosis uye unotanga kupisa mafuta.

Makabhohaidhiretsi anoda mvura yakawanda yekuchengetedza, saka paunoshanda kuburikidza nezvitoro zvemakabhohaidhiretsi, unorasikirwa nehuremu hwemvura yakawanda. Vanhu vazhinji vanorasikirwa ne1,5 kusvika ku4 mapaundi / 3 kusvika 8 kg yehuremu hwemvura mumavhiki maviri ekutanga eketo.

Ukarasikirwa nemvura yese iyoyo, zviri nyore kupedzisira wapererwa nemvura. Iwe zvakare unorasikirwa ne electrolytes nemvura iyoyo, izvo zvinogona kukonzera kusaenzana kwe electrolyte.

Dehydration uye kusaenzana kwe electrolyte vanowanzotsanangura kuneta, kutemwa nemusoro, uye tsinga dzetsandanyama dzinoitika panguva yeketo flu.

Kusadya zvakakwana

Iwe unogona kunge usina kujaira kudya yakaderera-carb, yakakwira-mafuta kudya pakutanga. Zviri nyore kudya zvishoma kwemavhiki maviri ekutanga eketo, izvo zvinogona kukonzera kuderera kwesimba uye kunetseka kuisa pfungwa.

Paunenge uchichinjisa ku keto, ino haisi nguva yekucheka macalorie. Iva nechokwadi chokuti unowana zvokudya zvakawanda zvine mafuta akawanda.

Idya nyama ine mafuta akawanda, salmon, bota, mafuta omuorivhi, kokonati mafuta, avocados, muriwo mutsva, nezvimwe. Iwe unoda kudyisa muviri wako nemafuta akawanda uye mapuroteni, kunyanya mukati memavhiki maviri ekutanga e keto.

Kana uchinge washandura mu ketosis, kana chinangwa chako chiri kuderedza uremu, unogona kucheka macalorie. Asi kune shanduko, zviri nyore kudya zvakawanda. Iwe uchaita kuti keto flu ive nyore.

Keto flu mishonga uye kudzivirira

Kana urikusangana neketo flu, matanho aya achakubatsira kuibvisa nekukurumidza, kana kuti kuderedza zviratidzo.

Ramba uine mvura

Inwa mvura yakawanda panguva yako yekuchinja keto. Uri kurasikirwa nemapaunzi akati wandei ehuremu hwemvura paunenge uchipisa zvitoro zvako zvecarbohydrate, uye iwe unoda kuzadza iyo mvura kudzivirira kupera simba.

Inwa mvura yakawanda zuva rese kubatsira kuderedza zviratidzo zvakaita sekutemwa nemusoro, kuneta, uye kusvotwa.

• Chengeta bhodhoro remvura rinogona kushandiswa zvakare riri pedyo, rizere nguva dzose kuitira kuti ugorinwa chero kwaunenge uri.
• Nguva dzose inwa kana uchinzwa nyota, asi edza kudzivirira nyota.
• Inwa mvura yako yakawanda mukati mezuva kuitira kuti usamuke pakati pehusiku rwendo rwekuenda kuchimbuzi.

Zadzazve electrolytes

Muviri wako hauna mvura yakachena. Masero ako anogezwa mumvura ine munyu ine electrolytes yakadai secalcium, sodium, potassium, uye magnesium.

Paunorasikirwa nehuremu hwese hwemvura, itsvo dzako dzinotanga kubuda ma electrolyte kuti aenderane nazvo. Somugumisiro, unogona kuguma wakaderera pa electrolytes. Iva nechokwadi chekuzvizadza zvakare:

• Wedzera kudya kwako sodium. Izvi zvichakubatsira kurwisa kurasikirwa kwemvura kunoitika paunotanga keto kudya uye kuzadza sodium. Munyu zvokudya zvako wakawanda; Iwe haufanirwe kunetseka nezvekukwira kweropa rako, nekuti kana iwe uri pane yakaderera-carb chikafu, insulin yako inogara yakagadzikana uye yakaderera, iyo inotumira chiratidzo kuti itsvo dzako dzirambe dzichiburitsa sodium.
• Magnesium kuwedzera. Zvimwe zvekudya zvakapfuma zve magnesium zvinosanganisira avocados, mhodzi dzenhanga, sipinachi yakabikwa, salmon, macadamia nzungu, uye chokoreti yakasviba ( ¹ )( ² )( ³ ).
• uya keto zvokudya zvakapfuma mu potassium. Potassium ndiyo imwe kiyi yemaminerari inofanirwa kunge iri pa radar yako, asi pamwe haisi. Iyi electrolyte inobatanidzwa mukugadzirisa kurova kwemoyo, mhasuru dzemhasuru, kugadzirwa kwesimba, kudzora dundira, uye tembiricha yemuviri. Kana uri kusangana nechero nyaya dzine chekuita nenzvimbo idzi, funga kuwedzera zvimwe potassium-rich chikafu senge avocado, Brussels sprouts, howa, zucchini, uye mhodzi dzenhanga kuchirongwa chako chekudya keto.
• Idya chikafu chine calcium-rich keto. Broccoli, miriwo yegirinhi mashizha, chia mbeu, sardines, uye salmon yakazara ne calcium. Uye hutano hwemapfupa harisi basa re calcium chete. Yakakoshawo pakugwamba kweropa, kutsi kwetsandanyama, uye utano hwakanaka hwemwoyo.
• Tora imwe electrolyte supplement: Kana iwe uchida kuzorora ipapo, tora electrolyte yekuwedzera iyo ichakubatsira iwe kuzadza mazinga ako nekukurumidza kupfuura chikafu. Ona gwara rekuti vitamini uye mineral supplements kuti uwane rumwe ruzivo.

Exercise

Kuita kwako maekisesaizi kunogona kudzikira kwekanguva apo muviri wako unogadziridza kudya kwakawanda kwemafuta nemacarbohydrates. Saka kunyangwe iwe uchinge usingazorovi zvakanakisa panguva ino, izvi hazvireve kuti unofanirwa kugara pamubhedha.

Kuita maekisesaizi zvishoma 2-3 pasvondo kunogona kupisa zvitoro zvako zvecarbohydrate nekukurumidza uye kuwedzera metabolic yako kushanduka, zvichibatsira kurerutsa zviratidzo zvefuruwenza nekukurumidza.

Low-intensity aerobic exercises, sekufamba, kushambira, kana yoga, isarudzo dzakanaka panguva yekuchinja ketogenic. Kusimudza kunorema, CrossFit, uye mamwe maekisesaizi akasimba anogona kuve akaoma kusvika wapinda ketosis. Iwe unogona zvirokwazvo kuagadzira, asi anogona kudhura kupfuura zvakajairika.

Kana muviri wako uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingerwo kuita yako yakajairika maitiro ekurovedza muviri.

Wedzera mafuta

Sezvo muviri wako usingachawani simba rawo kubva kumacarbohydrates uye shuga, unoda mafuta akawanda uye mapuroteni ehuni.

Izvi zvinoreva kuti iwe unozofanirwa kuve nechokwadi chekuti macalorie aunotora kubva kumacarbohydrates anotsiviwa nekudya. mafuta akawanda ane keto-friendly.

Mamwe matsime akanaka emafuta keto anosanganisira:

• Butter yakadyiswa nouswa o ghee.
• Kirimu yakakora.
• Kokonati mafuta.
• MCT mafuta.
• Mazai.
• Mafuta emichindwe.
• Cocoa batare.
• Mamwe mhandara yemafuta emuorivhi.
• Avocados uye mafuta emukotapeya.
• Goose mafuta.
• Mafuta emafuta uye bhekoni girizi.
• Pecans, macadamias.
• Flaxseed, sesame uye chia mbeu.
• Hove dzine mafuta.

Kuwedzera kudya kwako kwemafuta uchidzikisa macarbohydrates ako kunobatsira kurerutsa shanduko yako. Iwe uri kukurudzira muviri wako kushandisa mafuta kune simba uye uchipa iyo yakawanda zviwanikwa kuita kudaro.

Kuwedzera ne MCT mafuta Vanogona zvakare kukubatsira iwe kurova keto flu nekuwedzera yako ketone mazinga, ayo anogona kuita shanduko kubva kucarbs kuenda kumafuta kusagadzikana.

Kana iwe ukaona kuti keto flu inotora nguva yakareba kupfuura vhiki, ongororazve macros ako. Unogona kunge uchiri kudya makabhohaidhiretsi akawanda uye usina mafuta ane hutano akakwana.

Dzimwe nguva vanhu vanofunga kuti vari kuchinjika kuita ketosis asi ivo vari ivo carbs zvakavanzika vanogona kunge vachikutadzisa kusvika kwaari.

Tora exogenous ketones

Yeuka, chimwe chezvikonzero zvaunogona kuwana keto flu ndechokuti muviri wako uri kuedza kugadzira uye kushandisa ketoni (yakagadzirwa kubva kumafuta) nokuda kwesimba, asi haisati yanyatsogadziriswa nayo.

Imwe nzira yekubatsira kuderedza keto zviratidzo ndeyekuwedzera exogenous ketones kumuitiro wako wemangwanani.

Aya mamorekuru esimba ndiwo akafanana miviri yeketone inogadzirwa nemuviri wako, mune yekuwedzera fomu.

Iyo exogenous ketone supplement inozadza system yako nemaketoni kuitira kuti iwe ugokohwa zvimwe zvakanaka zvekuva mu ketosis kunyangwe zvitoro zvako zveglycogen zvisati zvapiswa.

Iwe unogona kushandisa exogenous ketoni panguva yako yekutanga shanduko kana chero nguva yaunoda kukurumidza kukwidziridzwa kwesimba uye kujeka kwepfungwa.

Nzira Yekudzivirira Keto Flu Zvakakwana

Kana iwe uchangotanga keto kudya uye uchida kudzivirira keto flu zvachose, tevera matanho ari pasi apa.

Tevera kudya kweketogenic kunovaka muviri

Chimwe chezvikonzero zvikuru nei anotanga keto dieters anotanga kunzwa zvakashata nezve keto kushaikwa kwemamicronutrients akakwana.

Chikafu che ketogenic hachisi chese nezve macronutrients. Nehunyanzvi, unogona kurova macros ako nekudya chimwe chinhu kunze kwekottage cheese, asi unozopedzisira waita kusaenzana kweese maelectrolyte nezvimwe zvinovaka muviri, zvichikonzera keto flu.

Kiyi yekuchinja kuenda kuketo ine zvishoma kana isina mhedzisiro iri kutanga pane inovaka muviri-dense ketogenic chikafu chinosangana neako ese evhitamini nemamineral zvinodiwa.

Heino rondedzero yezvese zvine hutano chikafu chaunogona kudya pane ketogenic chikafu. Bone broth inonyanya kufarirwa nevanhu vanochinjira ku keto.

Kuita kuti hupenyu hwako huve nyore tevera chirongwa chekudya chemazuva manomwe ichi kujaira kudya keto.

zvakakoshawo kuti dzivisa zvokudya zvisina kunaka Vanosimudza shuga yeropa, insulin mazinga, uye vanokudzinga mu ketosis.

Wana nguva yakakwana yokurara

Kuwana anokwana maawa manomwe ekurara husiku kwakakosha kune chero munhu, uye zvakatonyanya kune keto dieters. Metabolism yako yave kujaira kushandura mafuta, saka kurara zvakakwana kunogona kubatsira kuderedza kushushikana uye kuneta.

Muviri wako ungangoda kurara zvakanyanya panguva yako ketogenic shanduko. Ipei hupfumi ihwohwo; uchanzwa zviri nani nezvazvo.

Kana uine nguva yakaoma yekurara zvakakwana usiku, edza kutora simba rekurara kana maviri mukati mezuva. Iwe unogona kudzokera kune yako yakajairwa nguva yekurara kana iwe uri mu ketosis.

Tora zvinotsigira zvinowedzera

Nzira iri nyore yekudzivirira mhedzisiro paunotanga keto kutora izvo zvekuwedzera zvakaringana kare.

Kudya kwako keto kunofanirwa kunge kwakavakirwa pazvikafu zvine hutano zvakakwana, asi zvinowedzera zvinogona kubatsira kuzadza chero mapundu ekudya uye kuita kuti hupenyu hwako huve nyore.

Heano mana ekuwedzera aunogona kutora kuti urerutsire yako keto shanduko:

• Kune keto flue zviratidzo: Exogenous ketone base.
• Electrolyte Balance: Electrolyte Supplement.
• Wana Zvimwe Zvishoma Zvishoma: Greens Micronutrient Supplement.
• Tsigira kugadzirwa kweketone: MCT Oiri Powder.

Chikafu kuenda

Ramba uchifunga kuti kana ukasangana chero nefuruwenza zviratidzo, inozopedzisira yaenda. Ingozvipa nguva. Usaramwe.

Kana chikamu chakaoma chapera, unogona kunakidzwa nekuwedzera simba, kurasikirwa uremu, kujeka kwepfungwa, uye zvimwe zvese zvakanaka zve ketosis.