Keto Inowana: Maitiro Ekuvaka Tsandanyama Pasina Carbs

Pane kusanzwisisa kwakajairika mukuvaka muviri kuti unoda macarbohydrates kuti uvake tsandanyama. Izvi zvinoreva here kuti haugone kubudirira kuvaka tsandanyama pane yakaderera carb ketogenic kudya (aka ketogenic kuwana)?

Zvinoitika, iyo yakakwira-carb paradigm ndeyekare.

Muchokwadi, iyo ketogenic diet inogona batsira kuvaka simba uye kuvaka tsandanyama uku uchideredza kuwanda kwemafuta.

Iwave nyowani yevanovaka muviri, saLuis Villasenor, vava kushandisa yakaderera carb, yakakwira mafuta mararamiro kuvaka mhasuru isina carbs. Gwaro iri rinogovera zvese zvaunoda kuziva nezve keto kuwana uye kuzadzisa zvinangwa zvako zvekusimba uchiramba wakaderera-carb.

Nei Iwe Usingade Carbs Kuti Uwane Tsandanyama

Iyo yechinyakare kusimudza uremu yekudya protocol yaifungidzira kuti makabhohaidhiretsi aidikanwa kuvaka tsandanyama. Zvichiri zvakajairika kunzwa vanovaka muviri vachitaura nezvekudiwa kweglycogen kubva kumacarbohydrates kuti vawedzere insulini uye vagadzire mhinduro yevanabolic, iyo inobatsira kuvaka tsandanyama.

Chokwadi ndechekuti, kuvaka muviri pane yakaderera carb kudya kunoshanda zvachose kana kwaitwa nemazvo.

Zvidzidzo zvakaratidza kuti kutevera chirongwa chekudzidzira simba pamwe chete nekudya kwe ketogenic kunogona kuwedzera kuonda kwemasumbu pasina kuwedzera kuwanda. Heano zvidzidzo zvitatu zvekutsigira: Chidzidzo 1, kudzidza 2 y kudzidza 3.

Asi hazviitiki neusiku humwe. Zvakapesana nekuti unofanira kubva pakushandisa glucose (carbohydrates) yehuni kuenda kushandisa mafuta kuita huni. Izvi zvinonzi "ketoadaptation”Uye zvinotora nguva. Izvi zvinoreva kuti kuita kwako kwekudzidzira kunogona kudzikira kwevhiki imwe kusvika mana panguva iyi.

Nei Simba Rako Richigona Kuderera Panguva YeKetogenic Adaptation

Paunenge uri muchikamu chekutanga che ketogenic kudya, ungasakwanisa kuita maekisesaizi pamwero wakafanana nemacarbohydrates. Izvi zvinodaro nekuti muviri wako uri kufamba kubva pakupwanya shuga yesimba (glycolysis) kuenda kuputsa mafuta kuita ketoni.

Kuti ubudirire kuvaka tsandanyama pane ketogenic kudya, unofanira kunamatira nayo kwenguva refu.

Sezvo muviri wako wakashandiswa kupisa shuga (kubva kumakabhohaidhiretsi) sechitubu chako chikuru chesimba muhupenyu hwako hwese, inoda nguva yekugadzirisa.

Paunorambidza macarbohydrates, unofanirwa kutsvaga imwe sosi yesimba. Apa ndipo apo ketoni dzinounzwa senzvimbo huru yesimba remuviri wako.

Iyo nguva yakareba iwe ukaramba uri pa keto, iyo inonyanya kushanda yako metabolism ichange iri pakupisa ketoni dzesimba uye zviri nani kurovedza kwako kuchava.

Nokudzidzisa muviri wako kubvisa ketoni kubva kumafuta, unovandudza mitochondrial density yako. Izvi zvinokubvumira kuti udzidzise nekukurumidza uye kwenguva refu.

Mune mamwe mazwi, kana uchinge wanyatso kujairana neketo, muviri wako unogadzira simba rakawanda, rinozivikanwawo seadenosine triphosphate (ATP), kubva kune ese akachengetwa emuviri mafuta uye echikafu mafuta kuti uwedzere kurovedzera kwako.

Zvidzidzo zvakaratidzawo kuti iyo yakaderera-carb, yakakwira-mafuta ketogenic kudya kune mhedzisiro pakuchengetedza tsandanyama. Izvi zvinoreva kuti kana wanyatsokwana yakachinjirwa kumafuta, muviri wako unodzivirira kuparara kwemhasuru kunyangwe uchipisa mafuta.

Idya mapuroteni akawanda kuti uwane keto

Imwe yezvinonyanya kunetseka nezve keto tsandanyama kuvaka ndeyekuti yakakwira mapuroteni ekudya anoburitsa iwe mu ketosis.

Pane chirongwa chinonzi gluconeogenesis umo muviri wako unoshandura mapuroteni akawandisa kuita glucose muropa. Uye ichokwadi kuti kuvapo kweglucose kuchakutadzisa kubudisa ketoni.

Asi izvo vanhu vazhinji vanokanganwa kufunga nezvazvo ndezvekuti muviri wako neuropi zvinoda glucose kuti urarame. Kunyangwe iwe uri pakudya kwe ketogenic, unoda imwe glucose kuti iite masero akakosha (kunyanya masero europi) anogona kungoshanda paglucose. Inotogadzira glucose kubva kumafuta: mafuta acids ane glycerol musana unoshandurwa kuita glucose.

Saka sei uchienda keto kana iwe uchida glucose?

Vazhinji vevanhu vanoshandisa macarbohydrates akawandisa, Zvazvinokonzera insulin kudzivisa uye zvinoita kuti zviome kupisa mafuta emuviri akachengetwa kuti awane simba. Izvi zvinotungamirira kukuwana mafuta kusingadikanwi, shuga yeropa isingaperi, insulin kuramba, uye systemic kuzvimba.

Rini ketogenic kudya, uri kupa muviri wako huwandu hwakafanira hweglucose (kubva kumafuta neprotein) inoda kuti urarame. Kubvisa ketoni kunopa iwe sosi ine simba rakawanda uye inobvumidza iwe kuvaka tsandanyama kuburikidza neprotein synthesis usinganetseki nekuwana yakawandisa mafuta emuviri.

Mangani mapuroteni aunofanira kudya?

Kudya kweprotein kunosiyana zvichienderana nehuwandu hwekuita kwako.

Heano maitiro akajairwa ekudya mapuroteni pane ketogenic kudya:

• Sedentary: 0.8 magiramu eprotein pa kg yehuremu hwemuviri.
• Kudzidzira kushoma: 1 gramu yeprotein pa kg yehuremu hwemuviri.
• Maekisesaizi ari pakati nepakati: 1,3 magiramu / mapuroteni pa kg yehuremu hwemuviri.
• Kusimbisa muviri: 1,6 magiramu eprotein pa kg yehuremu hwemuviri.

Zvakajairika kuti vanhu vari pakudya kwe ketogenic vadye zvishoma pane zvinodiwa kuvaka tsandanyama. Zvichida nokuti kudya kwe ketogenic kunowedzera satiety. Nemamwe mashoko, haudye zvakanyanya kana usina nzara.

Idya macalorie akawanda kuti uwane mhasuru yakawanda

Kuteedzera makoriyori ako ndiyo nzira inokurumidza kusvika pakurasikirwa kwako uremu kana zvibodzwa zvekuvaka tsandanyama.

Zvekukura kwemhasuru pa keto :

• Idya imwezve 150-500 macalorie pamusoro peako akajairwa kugadzirisa macalorie.
• Idya kanenge 1 giramu reprotein pakg yehuremu hwakaonda.
• Tora mamwe macalorie ako kubva mafuta ane hutano.

Keto kuwana inyaya yekudya macalorie akawanda kupfuura kupisa muviri wako zuva nezuva. Kudya necaloric surplus mukuwedzera kune akakwana mapuroteni mazinga anozokubatsira iwe kuwana muscular physique yawanga uchishandira kwairi.

Iyo Ketogenic Diet Inosvika Yakatarirwa Kune Vanovaka Bodybuilders

Una yakanangwa ketogenic kudya (TKD) kurudzira kusvika ku20-50 magiramu emacarbohydrates pakarepo usati kana mushure mekudzidzisa kwako. Uye hongu, ndiyo yako yese carb allowance yezuva.

Izvi zvinobvumira muviri wako kushandisa iyo inokurumidza glucose kukwidziridza maekisesaizi ako. Kana waitwa nemazvo, muviri wako unopisa iwo carbs nekukurumidza uye iwe unodzokera ku ketosis.

Nzira yeTKD inoshanda kune vanhu vakatove vari pakudya kwe keto kweinenge mwedzi. Inowanzo shanda zvakanyanya kune vanhu vari kuita zvakanyanya kurovedza muviri.

Asi, kazhinji, huwandu hwemakabhohaidhiretsi auchadya hunoenderana nekusimba kwekudzidziswa kwako.

Heino fungidziro yehuwandu hwemacarbohydrates ekushandisa zvichienderana nebasa:

• Vanhu vanoita basa rakasimba seCrossfit vanogona kudya magiramu makumi mashanu emacarbohydrates pazuva.
• Vamhanyi vanokwikwidza vanogona kudya kusvika ku100 magiramu emacarbohydrates pazuva.
• Paavhareji munhu anoshandisa mana kana kashanu pasvondo anogona kurarama neasingasviki magiramu makumi maviri emacarbohydrates pazuva.

Kana iwe uchangotanga kudya kwe ketogenic uye chinangwa chako chikuru ndechekuderedza uremu, usaedze nzira yeTKD.

Pane kudaro, unofanira kufunga kutevera a yakajairika ketogenic chikafu chekudya chirongwa  uku uchitarisa zvimwe zvinhu zvinosimudzira kuita, sekudya mapuroteni akakwana.

Chengetedza kudya kwako kwe electrolyte

Kuchengetedza mazinga e electrolyte akakwana kwakakosha kuitira mutambo wemitambo wakakwana.

Icho chikuru electrolyte kuti iwe unofanirwa kugara uchitarisa ndeye sodium, potassium uye magnesium. Aya ndiwo matatu maelectrolyte makuru aungango rasikirwa nedikita uye weti.

Izvo zvakakosha kuti uwedzere muviri wako nezvinovaka muviri-dense, keto-inoshamwaridzika chikafu kuti uve nechokwadi chekuti muviri wako unoita nepaunogona napo panguva yako yekurovedza muviri.

Magnesium-rich uye ketogenic foods zvinosanganisira:

Zvokudya zvakakwirira mu potassium uye keto zvinosanganisira:

Iwe unogona zvakare kuwedzera ne ketoelectrolytes kana iwe uri nyore kune electrolyte kushomeka kana kungoda inokurumidza uye nyore sarudzo.

Sodium kudya kunofanira kuwedzera pa keto

Imwe yemhosho huru dzinoitwa nevanhu pakurambidza macarbohydrates kushaikwa kwekudya kwesodium.

Paunorambidza makhahydrates, muviri wako unobudisa ma electrolyte akawanda kupfuura nguva dzose, kunyanya mukati memavhiki mashomanana ekutanga keto adaptation, uye kunyanya sodium.

Kana uri kurasikirwa nesimba mujimu paunenge uchidya ketogenic, edza kuwedzera kudya kwako kwesodium, kunyanya usati washanda.

Sodium inodiwa kuchengetedza mhasuru dzine hutano uye tsinga kuita, uye inobatsira kudzora kumisikidza tsandanyama, mashandiro etsinga, uye huwandu hweropa.

Zvose ketogenic kudya uye kurovedza muviri kunobatsira pakurasikirwa kwemvura uye electrolytes.

Kana ukasadya zvakakwana, unogona kuwira mu kutyisa keto flu.

Izvo zvishoma zvaunofanira kudya ndeye 5,000 mg kusvika 7,000 mg yesodium pazuva. Usati waita maekisesaizi, iva nechokwadi chekutora 1,000 kusvika 2,000 mg yekusimudzira kushanda.

Kudya kwesodium hakuwedzere zvichienderana nekurasikirwa kwako uremu kana zvinangwa zvekuvaka tsandanyama. Pane kudaro, tarisa pakuwedzera sodium yako kana iwe ukadikitira kakawanda kana iwe uchangotanga ketogenic kudya.

Zano: Kuwedzera sodium kumvura mangwanani kana usati waita maekisesaizi kunogona kubatsira nekurovedza muviri kwako. Kana iwe ukaneta nekukurumidza mujimu, idya munyu wakawanda kuti uvandudze simba rako rekudzidzira uye kuderedza nguva yako yekuzorora pakati peseti.

Ndeupi Rudzi rweSodium Yandinofanira Kushandisa?

Kwaunowana munyu wako hazvina basa nekuwanda kwaunodya.

Nzira yakanakisisa yekuita ndeye kushandisa musanganiswa we:

• Himalayan gungwa munyu.
• Munyu Morton Lite.

Musanganiswa uyu uchakupa sodium yakakwana kuti uwedzere kurovedzera muviri kwako pamwe nepotassium muMorton Lite Munyu kuti ikubatsire kugara uine hydrated.

Nzira yekupisa sei maekisesaizi ako

Pamusoro pekuchengetedza ma electrolyte akaenzana, vamwe vanhu vanogona kunge vachiri kunzwa kuderera kushoma mukuita mushure mekudzora macarbohydrates, kunyanya vatambi.

Kana iwe uchida imwe yekuwedzera, heino yakakura ketone-inosimudzira pre-Workout shake:

• 20-30 magiramu emhando yepamusoro whey isolate kana nyama yeprotein.
• 5-15 magiramu e ketogenic collagen.
• 1-2 magiramu e sodium.
• 5 magiramu e creatine, kana zvichidiwa.
• Dururira mukofi uye musanganise.
• Kudya 20-30 maminetsi usati wadzidzira.

Heino chikonzero nei chinwiwa ichi chichishanda:

• Iyo amino acids muprotein inobatsira kuvaka tsandanyama.
• MCT Oiri Powder inokupa iwe nekukurumidza sosi yesimba.
• Sodium ichakubatsira iwe kugara kwenguva yakareba panguva yako yekurovedza muviri.
• La creatine inowedzera simba rako munguva pfupi.
• Zvose mafuta uye mapuroteni zvinowedzera insulini zvakakwana kuisa muviri wako mune anabolic (muscle building) mamiriro.

Electrolyte inwa pasina shuga

Vazhinji ketogenic bodybuilders vanofarira kutora a electrolyte drink masikati. Izvi zvinofanirwa kunge zvisina shuga uye zvinosanganisira sodium, potassium, uye magnesium.

Chenjera kuti usanwe zvinwiwa zvine shuga yakawanda seGatorade, sezvo zvinokuburitsa mu ketosis.

Mazano ekuvaka tsandanyama ne keto

Iwe wakadzidza zvakawanda mune ino yekupedzisira gwara rekuwana keto. Ungazvibatanidza sei kuti uve wakaonda, wakasimba uye uine hutano? Heano mamwe mazano anoshanda.

# 1. Deredza macarbohydrates

Rangarira kuti macarbohydrates haana kukosha pakuvaka tsandanyama. Kutaura zvazviri, vanoita sevanopindira.

Ingochinjanisa macarbs emafuta ane hutano (seMCT mafuta neavocado kana nut butter) uye mapuroteni ane hutano (senge uswa-hunodyiswa whey protein). Wobva waverenga zvakare chiyero chako uye kunyemwerera.

# 2 idya mapuroteni akakwana

Zvinokwanisika kutevera ketogenic kudya uye uchiri pasi peprotein. Pasina yakawanda leucine muropa rako, haugone kugadzira tsandanyama senge shasha.

Neraki, zviri nyore kuwedzera mapuroteni ako ekudya:

• Idya zvakanyanya nyama, hove y mazai.
• Sanganisira yakakwirira-yemhando yehuswa-yakadyiswa whey protein poda kana collagen protein poda mukuzunza kwako.
• Kana iwe uri vegan uye usingadye whey protein, funga hemp kana pea protein.
• Sarudza high-protein, ketogenic snacks.

Uye zvechokwadi, gadzirisa nhamba idzodzo kuti uve nechokwadi chekuti uri kudya mapuroteni akakwana zuva rega rega kuti keto uwane.

# 3. Chitima chesimba

Kuti ufambise zvinangwa zvako zvekuvaka tsandanyama uye kunakidzwa nekuwana keto, unofanirwa kuisa mukuedza.

Asi harifaniri kunzwa sebasa.  Endurance exercise, izvo zvinovandudza mafungiro, zvinogona kuva zvinonakidza zvikuru.

Heano mamwe anonakidza ekuvaka tsandanyama Workouts:

• Heavy compound inosimudza senge chin-ups, squats, mabhenji anotsikirira, uye anofa.
• Yoga kana Pilates.
• Maekisesaizi ehuremu hwemuviri senge push-ups, mapuranga, uye bodyweight squats.
• Kukwasva.
• Sprint, chii inowedzera anabolic mahomoni kufanana ne testosterone.

Rondedzero inoenderera, saka sarudza imwe kana maviri uye une chokwadi chekusimba.

# 4. Creatine supplement

Unoyeuka glycogen? Ndiyo nzira yako yekuchengetedza glucose, iyo inonyanya kuchengetwa mumaseru emhasuru.

Nekudaro, yakaderera carb ketogenic chikafu hachinyatso optimize glycogen mune vakakomba vatambi. Kana iwe uchigara uchibvisa tsandanyama yako glycogen nekushanda nesimba, ungangoda kukwidza mutambo wako wekuwedzera.

Tora creatine. Creatine inokubatsira kugadzira uye kuchengetedza zvitoro zveglycogen, uye pamwe chero akagadziridzwa keto mutambi anofanira kuitora.

Mukuwedzera kune kuwedzera kweglycogen, creatine chinhu chakasikwa uye chakachengeteka uye zvinobatsirawo ku:

• Vaka simba uye tsandanyama.
• Inodzivirira kurasikirwa kwemhasuru kune zera.
• Wedzera simba rinoputika.
• Wedzera kushanda kwekuziva.

Creatine inofanira kutorwa sei? yako yakanakisa sarudzo ndeye creatine monohydrate, yakachipa, yakatsvagirwa zvakanyanya, uye yakawanda inowanikwa fomu yekuwedzera iyi.

Zvausingafaniri kuita paunenge uchiita kuvaka muviri uye keto

Kune akati wandei fungidziro dzekuti vanhu vanowira munyatwa pavanenge vachisimbisa muviri ne-low-carb, mararamiro ane mafuta akawanda. Aya ndiwo anonyanya kudziviswa.

Iyo cyclical ketogenic kudya

Kutenda kwakajairika ndeyekuti iwe unofanirwa kudya macarbohydrates kamwe kana kaviri pasvondo paunenge uchangotanga. Izvi zvinozivikanwa zvakare se cyclical ketogenic kudya (CKD).

Nepo CKD ichigona kukubatsira kuwana tsandanyama, zviri nani kuti uedze nayo kana wava neruzivo rwakawanda nekudya kwe ketogenic.

Kana iwe uri wekutanga keto, muviri wako uchiri kushandiswa kupisa makhahydrates sechinhu chako chikuru chesimba. Nekurodha carbs svondo rega rega, iwe unononoka kufambira mberi kwako.

muviri wako unoda nguva kuti ugadzirise kushandiswa kwakanaka kweketoni.

Zvinogona kutora vhiki kana kupfuura muviri wako usati wajaira kupisa mafuta kuti uwane simba.

Izvi ndizvo zvinoitika kana iwe uchidya carbs vhiki yega yega kana iwe usipo yakachinjirwa kumafuta:

• Paavhareji, zvinotora mazuva maviri kusvika matatu kupinda ketosis mushure mekubvisa carbs.
• Kamwe Mugovera uchitenderedza uye iwe uchitakura pacarbs, iwe hausisiri mu ketosis.
• Muviri wako unozofanirwa kuseta zvakare chiropa checarbohydrates depletion cycle kuti utange kugadzira ketoni.

Kutenderera uku pamwe chete neketogenic transition phase zvinoreva kuti iwe unongove uri mumamiriro e ketosis kwezuva rimwe kana maviri pasvondo.

Mumwe munhu mutsva kuketo anofanira kunge ari pakudya kwakaderera-carb, mafuta akawanda kweinenge mwedzi asati afunga nezveCKD. Mushure memwedzi, vanhu vazhinji vanogona kutopfuura ne carb refill mazuva 15 oga oga kana kamwe chete pamwedzi panzvimbo pevhiki imwe neimwe.

Zvakajairikawo kuti vanhu vatore nzira isiriyo pavanenge vachitsvaga CKD.

Chimwe chezvikonzero chikuru chinoita kuti vanhu vaende kune cyclical ketogenic diet imhaka yekuti vanofungidzira kuti vanogona kudya chero chavanoda, kubva papizza kuenda kuOreos, vasinganetseki nezvekuparadza chikafu chako.

Uku kukanganisa kwakajairika.

Yakakwana carbohydrate kurodha pakuvaka muviri kunoda yakaderera-mafuta, yakakwira-carbohydrate yekudya kwezuva rimwe kusvika maviri pasvondo. Zvokudya zvisina kudya zvakaita sepizza zvine mafuta akawanda nemacarbohydrates. Asi ERC haisi yekupfuura yemahara yekudya chero chaunoda.

Pane kudaro, unofanira kutanga ne standard ketogenic kudya.

Ketosis ine tsandanyama kuchengetedza mabhenefiti, asi chete kana iwe wakashandurwa kune ketogenic kudya. Paunotanga kunze, unogona kurasikirwa nehuwandu hushoma hwehuremu hwakaonda. Izvi zvinodaro nekuti muviri wako unoda glucose, nekuti hausati waziva mashandisiro eketoni pahuni, saka zvinotora imwe glucose kubva kumamino acids kuburikidza nemhasuru dzako.

Paunotanga neCKD, iwe unogara uchitora zvidiki zveamino acids kubva mumhasuru dzako wopinda nekubuda mu ketosis kuitira kuti usambonyatso kuenderana nekudya kwe keto.

Dzivisa CKD, makabhohaidhireti yakawandisa, uye chikafu chisina kudya, zvirinani pamwedzi wako wekutanga keto.

Mazuva ese ekubiridzira

Kuva nekudya kwekubiridzira nguva nenguva kunogamuchirwa zvakakwana. Vanhu vazhinji vanofarira kushandisa mazuva ekubiridzira kuti vambozorora uye vanakidzwe nekudya zvisina kunaka.

Asi vanhu vazhinji vanoita chikanganiso chekudyisa zvikafu zvisina kunaka kana vaine zuva rekubiridzira. Kungoti wakadya chimedu chechokoreti cake hazvirevi kuti unofanira kuidya yese.

Pane kudaro, zvibvumira mazuva akawanda kana mashoma ekubiridzira zvichienderana nekuti uri kure zvakadii kubva pazvinangwa zvako.

Semuenzaniso, kana iwe uchifanira kurasikirwa ne45 kg, iyo yakawanda yekubiridzira yekudya iwe yaunodya, iyo nguva yakareba ichakutora iwe kuti usvike uremu hwako chinangwa.

Pane zvinopesana, kana iwe watove pedyo nechekuremerwa kwako uye uri pane ketogenic kudya kuti unzwe zvakanaka uye uchengetedze simba rakagadzikana, unogona kubiridzira kakawanda.

Kutsanya kudzidziswa

Pane fungidziro isiriyo yekuti kurovedza padumbu risina chinhu kuchakubatsira kupisa mafuta akawanda. Ichi ndicho chikonzero vamwe vanhu vanoedza kutsanya kwenguva pfupi uri pa keto.

Uku kusanzwisisa uye kunogona kupesana nezvinangwa zvako zvekurasikirwa nemafuta. Muviri wako unoda simba uye haungopise mafuta chete.

Paunodzidzisa padumbu risina chinhu, unogona kurasikirwa nemafuta, asi unogonawo kupisa muviri wakaonda mhasuru. Haisi chaiyo yakanakira keto kuwana.

Kana iwe uchiita maekisesaizi akasimba, mapuroteni emhuka pamwe neMCT oiri hupfu zvinokupa simba rakawanda rekuita basa riri nani kubatsira kupisa mafuta pasina kurasikirwa chero tsandanyama.

Tarisa pamaketone chete 

Kungoti iwe uri kugadzira ketoni hazvireve kuti uri kurasikirwa nehuremu. Kudya zvakanyanya kunokuvadza kuedza kwako kudzidzisa uye zvinangwa zvako zvekusimba, zvakadai sekurasikirwa nemafuta uye kuwana tsandanyama.

Panzvimbo pekutarisa pakugadzirwa kweketone, iwe unofanirwa kukoshesa kukura kwetishu. Chengetedza mari mukuvaka huturu neprotein uye mafuta akakwana, asi chengeta ziso rako pane yako caloric yekudya uye kuumbwa kwemuviri wako wese, kwete kungoita ketone level muropa rako.

Chinangwa ndechekurasikirwa nemafuta emuviri uye kuvandudza kuumbwa kwemuviri wese, kwete kungoita huremu hwese hwese.

Sei kugadzira ketoni hakusi kwakafanana nekushandisa ketoni

Vanhu vanowanzo vhiringa kuva nepamusoro ketone mazinga nekuve mumafuta ekupisa modhi. Izvi hazvisi zvechokwadi nguva dzose, kunyanya kana iwe uri wekutanga.

Zvimwe zvinhu zvinobatsira pakugadzirwa kweketone zvinosanganisira:

• Kudya mafuta mukudya.
• Huwandu hwemafuta emuviri waunawo.
• Exercise frequency.

Kuva nepamusoro ketone mazinga hazvirevi kuti uri kurasikirwa nemafuta.

Ketones Iwo ndiwo sosi yesimba uye paunotanga, zvakajairika kuva nemazinga epamusoro emaketone. Izvi zvinodaro nekuti muviri wako hausati wanyatsoenderana nekushandisa ketoni kuti uwane simba, saka ketoni dzinoramba dzichitenderera muropa kana kuburitswa pachinzvimbo chekushandiswa mafuta.

Kana iwe uchidya zvakakwana zvinovaka muviri-dense makoriyori uye uchitova nemafuta akaderera emuviri, yako ketone kugadzirwa kuchave kwakadzikira.

Iko hakuna kuunganidza ketoni nekuti muviri wako unoashandisa seyo huru sosi yesimba.

Iyo nguva yakareba iwe uchigara pane ketogenic kudya, zvakanyanya kushanda muviri wako pakushandisa ketoni kune simba. Zvakajairika kune vakawanda vane ruzivo keto dieters kuona yakaderera ketone mazinga kuburikidza ketone mitsetse.

Izvi hazvifanirwe kukumisa zvachose nekuti muviri wako uri kushandisa ketoni kuti uwedzere simba zvakanyanya (pane kuaita weti).

Zvakajairika kuva muchikamu che .6 kusvika .8 mmol ketone kana uchinge wanyatsogadzirisa keto.

chitsambaKana chinangwa chako chiri kuderedza uremu uye iwe uchiri nehuwandu hwehuwandu hwemafuta emuviri, unofanirwa kuisa pfungwa zvakanyanya pakugara wakaderera mumakhahydrates pane kudya mafuta akawanda. Shanduko iyi inobvumira muviri wako kushandisa zvitoro zvawo zvemafuta zvesimba, zvichitungamira mukurasikirwa kukuru kwemafuta.

Keto kuwana zvinogoneka

Yakawanda yeindasitiri yekuvaka muviri inorumbidza yakaderera-mafuta, yakakwira-carb protocol yekuwana tsandanyama. Kunyanya sezvo izvo zvave zviri chimiro kwenguva yakareba.

Asi sainzi yazvino inotsigira pfungwa yekuti haudi macarbohydrates kuti uvake tsandanyama.

Nokutevera mazano ari pamusoro apa, iwe uchaona kuti iwe unoderedza nguva inotora kuti muviri wako ugadzirise kune ketogenic kudya.

Kuvaka muviri pane ketogenic kudya kuchakubvumidza iwe kuvaka tsandanyama uchichengeta mafuta ari mashoma.

Chero bedzi iwe uchinyatso tarisisa mazinga ako e electrolyte, kuyera kuumbwa kwemuviri wako kwete ketoni, uye kudya huwandu hwakaringana hweprotein, iwe unozotanga kuwana keto kuwana uye kuona kuvandudzwa kukuru mumutumbi wako wese.