Imwe yeakajairika mhedzisiro yekuchinja kune yakaderera-carb ketogenic kudya ndeye inotyisa keto musoro (inonziwo low-carb headache). Asi usarega maside effects akafanana neaya e la furu muvhiki rekutanga kana maviri bvisa iwe parwendo rwako rweketo.
Kune mararamiro emararamiro uye chaiwo mapuroteni ezvekudya anogona kuteverwa kudzivirira kutemwa nemusoro kunokonzerwa nekudzikisira kudyiwa kwecarbohydrate kamwe kamwe.
Pakupedzisira muviri wako unozoenderana nekushandisa mafuta kune simba uye zviratidzo zvichaenda.
Verenga kuti uongorore zvikonzero nei ungave uchirwara nemusoro we ketogenic uye matanho aungatora kuti uzvidzivirire paunenge uchikohwa zvine simba zvehutano zve ketosis.
Zviri Mukati
Chii chinoitika kumuviri wako paunotanga kuenda keto
Iwe unogona kunge wakapedza chikamu chakanaka chehupenyu hwako uchidyisa muviri wako huwandu hwakawanda hwemakabhohaidhiretsi, mazhinji acho kubva kune yakagadziriswa chikafu masosi.
Izvi zvinoreva kuti masero ako, mahormone, uye uropi zvachinja kuti ushandise makabhohaidhiretsi senzvimbo yako huru yesimba.
Kuchinjira kune inotungamira mafuta sosi kuchavhiringa metabolism yemuviri wako pakutanga.
Uku kuvhiringidzika kwemetabolism kuchaita kuti muviri wako upinde nepakati "induction phase".
Ino ndiyo nguva iyo metabolism yako inoshanda nguva yakawandisa kuti ujaire kushandisa ketoni yesimba (yemafuta) panzvimbo yeglucose (kubva kumacarbohydrates).
Munguva iyi, unogona kuona zviratidzo zvakaita sefuruu, zvinowanzozivikanwa se“keto flu", kunyanya kutemwa nemusoro uye mhute yehuropi, nekuti muviri wako uri kuenda nekubviswa kwemuviri kubva kumacarbohydrates.
Brain fog yakajairika pakutanga kweKeto
Chimwe chezviratidzo zvekutanga zveichi "induction phase” inobva muuropi hwako ichirasikirwa nemafuta ayo makuru: glucose.
Kana usati wambotevera kudya kwakaderera-carb, kudya kwakawanda-mafuta, uropi hwako hwave huchishandisa makabhohaidhiretsi sechitubu chikuru chesimba.
Paunotanga kuwedzera mafuta ako uye kudzora macarbohydrates, muviri wako unotanga kupisa zvitoro zvako zvekupedzisira zveglycogen. Pakutanga, uropi hwako hauzoziva kuti ungawane kupi simba rainoda nekuda kwekushaikwa kwemacarbohydrates.
Zvakajairika kuti utange watarisa muchadenga, uchitemwa nemusoro, uye kunzwa kushatirwa.
Nzira yakanaka yekurwisa zviratidzo izvi ndeyekuenda seyakaderera carb sezvinobvira paunotanga. Nenzira iyi, muviri wako unomanikidzwa kushandisa zvese zvezvitoro zveglycogen nekukurumidza.
Vanhu vazhinji vanoedza kuderedza kudya kwavo kwakakwira carb nekufamba kwenguva, asi kuita izvi kunongoita kuti mhute yeuropi igare kwenguva refu.
Paunopinda mumamiriro e ketosis, chikamu chikuru cheuropi chinotanga kupisa ketoni panzvimbo yeglucose. Zvinogona kutora mazuva mashoma kana kunyange mavhiki mashoma kuti shanduko iitike.
Sezvineiwo, ketones a ine simba kwazvo peturu yehuropi . Kana uropi hwako hwajaira kushandisa mafuta kuita simba, kushanda kwehuropi kunogadziridzwa.
Zvidzidzo zvakawanda zvakaratidza kuti kwenguva refu ketogenic dieters yakavandudza cognition yehuropi. Kudya kwe ketogenic kwakatoonekwa sekurapa mamiriro ehuropi akadai sekurasikirwa kwendangariro ( 1 ) ( 2 ) ( 3 ).
Iyo ketogenic induction phase inoshungurudza muviri wako
Pasina shuga yakawanda iripo mumacarbohydrates, muviri wako unotanga kudzikisa mazinga eshuga uye kuwedzera kugadzirwa kwehomoni yekushushikana cortisol.
Cortisol ihomoni yeglucocorticoid inoburitswa neadrenal glands kuve nechokwadi chekuti simba rako rakakwana kuti urarame. Paunenge uine shuga yakaderera yeropa, uropi hwako hunotumira chiratidzo kune yako adrenal glands kuburitsa cortisol. muviri wako unotanga kupisa glycogen (glucose yakachengetwa) yehuni.
Carbohydrate restriction, uye naizvozvo ketogenic diet, inogona kuita semafungiro akaipa nokuti kuwedzera kwemuviri wako kunokonzera kusunungurwa kwekortisol yakawedzerwa. Asi izvi hazvisizvo. Nekufamba kwenguva, muviri wako unozochinja uye kukudziridza sarudzo yekushandisa mafuta ehuni kuburikidza ne ketosis.
Chimwe chidzidzo chakaongorora kudya kutatu kwakasiyana: kudya kwakaderera-carbohydrate, kudya kwakaderera-mafuta, uye kudya kwakaderera-glycemic. Chidzidzo ichi chakaratidza kuti kudya kwakasiyana kwaive kwakasiyana zvakanyanya metabolic mhedzisiro, nekudya kwakaderera-carbohydrate ndiko kwakanyanya kushanda ( 4 ).
Zvikonzero zve keto headache
Chimwe chezviratidzo zvinowanzoitika paunenge uchiita shanduko dzekudya zvakanyanya, senge ketogenic chikafu, musoro wakakomba unoperekedza kurambidzwa kwecarbohydrate.
Kana muviri wako wanga uchidya chikafu chine makabhohaidhiretsi sechingwa nemiriwo ine sitachi kwehupenyu hwako hwese, kuita shanduko huru yekupisa mafuta ehuni zvinoda nguva yekugadzirisa.
Ketogenic headache inongova chiratidzo che keto flu uye haifaniri kuenzaniswa nefuruwenza nguva dzose. Iyo keto flu haina hutachiona kana hutachiona uye hausi kurwara, uri kugadzirisa.
Chii chinokonzera keto headache?
Pane zvikonzero zvitatu zvikuru nei iwe uchigona kutema musoro mushure mekudya yakaderera-carb chikafu: kupera mvura mumuviri, electrolyte kusaenzana uye kurega macarbohydrates kana shuga.
Chikafu chekuMadokero chekudya chine huwandu hwakawanda hweshuga inopa muviri wako kusimudzira nekukurumidza.
Shuga inokanganisa huropi hwako kuburikidza nemubairo mumwechete unoonekwa nezvinhu zvakafanana zvinopinda muropa, senge cocaine, saka unonzwa kuregedza zvinodhaka-senge zviratidzo ( 5 ).
Kutaura zvazviri, ndiyo "shuga yakakwirira" iyo inokonzera kuwedzera kweshuga. Kunyanya shuga iwe unodya, iwe unoda zvakanyanya.
Inotora nguva yakareba sei keto headache?
Vamwe vanhu vangasaona chero zviratidzo zvekurega zvachose. Tese takasiyana uye nguva yezviratidzo zvinoenderana nezvakati wandei.
Semuenzaniso, kana iwe wakatevera kudya kwakaderera-carb usati watanga ketogenic kudya uye wakadya yakawanda yemiriwo miriwo (kana yemhando yepamusoro yegirinhi yemuriwo wekuwedzera), pane mukana wekuti zviratidzo zvako zvichave zvenguva pfupi kana kusavapo. .
Paavhareji, keto musoro uchagara pakati peawa makumi maviri nemana nevhiki.
Muzviitiko zvisingawanzoitiki, zviratidzo zvinogona kutora kusvika kumazuva gumi nemashanu kuti zvinyangarika.
Vamwe vanhu vanosarudza kutanga chikafu che ketogenic pakupera kwevhiki kuitira kuti zviratidzo zviwedzere kushivirira uye hazvikanganisi hupenyu hwezuva nezuva zvakanyanya.
Kupera kwemvura kunowanzoitika panguva yeketogenic induction phase
Paunotora mararamiro e-low-carb, high-fat ketogenic mararamiro, muviri wako unotanga kubudisa mvura yakawandisa.
Usanyanya kufara paunoona kurasikirwa kukuru mushure mekutanga ketogenic kudya. Kuderedzwa kwehuremu hwemuviri hakuiti nekuda kwekurasikirwa kwemafuta chete; imvura inobuda pamuviri wako.
Ketosis inozivikanwa neiyo yakasimba diuretic effect. Izvi zvinoreva kuti muviri wako uri kubudisa zvose mvura uye electrolytes, izvo zvinoderedza kuchengetwa kwemvura ( 6 ).
Mvura inochengetwa mumuviri wako kubva kumacarbohydrates. Paunorambidza macarbohydrates, muviri wako unotanga kubuda mvura nekukurumidza.
Pagiremu yega yega glycogen (kubva kumakabhohaidhiretsi) inoshandiswa kuita simba, inorasika kaviri kuwanda mumvura.
Kana muviri wako wangopinda ketosis, unotanga kuchengetedza glucose, asi kurasikirwa kwemvura kunoenderera. Kuve nemaketoni aripo mumuviri wako zvinozotungamira mukuwedzera kubuda kwemvura.
Kunwa mvura yakawanda uchigadzirisa kurambidzwa kwecarbohydrate kwakakosha kudzikamisa zviratidzo zvekupererwa nemvura uye kuchengetedza hutano hwako hwese uye kugara zvakanaka.
Electrolyte kusaenzana kwakajairika pakutanga kuenda keto
Iwo maelectrolyte makuru ekutarisa zvakanyanya ndeye magnesium, sodium, uye potassium.
Kana muviri wako waburitsa mvura, unotanga kubvisa aya akakosha maelectrolyte akakosha kune akati wandei emabasa emuviri akasiyana, anosanganisira kugadzirwa kwesimba, kudzora tembiricha yemuviri, uye kunyatsoshanda kwehuropi.
Zvako zvemazuva ese electrolyte zvinodiwa zvakakwira pa keto zvichienzaniswa nekudya kwakajairwa.
Electrolyte supplement inogona kubatsira panguva yekuchinja.
- Yakakwira Potency Keto Electrolyte Mapiritsi Yakanakira Kudzoreredza Mineral Salts - Ichi chakasikwa chikafu chekuwedzera chisina makhahydrates evarume nevakadzi chakanakira kuzadza munyu ...
- Electrolytes ine Sodium Chloride, Calcium, Potassium Chloride uye Magnesium Citrate - Yedu yekuwedzera inopa mashanu akakosha mamineral munyu, ayo anobatsira zvikuru kuvatambi vakaita se...
- Mwedzi mitanhatu Yekupihwa kuBalance Electrolyte Levels - Yedu yemwedzi mitanhatu yekupa yekuwedzera ine iyo 6 yakakosha mineral salt yemuviri. Mubatanidzwa uyu ...
- Ingredients of Natural Origin Gluten Yemahara, Lactose Yemahara uye Vegan - Iyi yekuwedzera inogadzirwa neakasikwa zvinhu. Yedu keto electrolyte mapiritsi ane ese mashanu emamineral munyu ...
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sodium zvinodiwa
Insulin inoita basa rakakosha pakuchengetedza electrolytes. Ihomoni inoderedza shuga yeropa kana yakanyanya. 7 ).
Insulin basa guru nderekutakura shuga mumasero kuitira kuti vashandise mafuta uye kuisa shuga yakawandisa mumafuta. Inoitawo kukurudzira kunyura kwesodium muitsvo ( 8 ).
Paunotanga kudya kwakaderera-carb, yako insulin mazinga akadzikira zvakanyanya.
Sodium inozopedzisira yakwevera mvura yakawanda muitsvo kuti dzigadzirire kubuda kwemvura.
Insulin shoma mumuviri inoreva kuti sodium shoma iripo.
Low sodium mazinga mumuviri wako ndechimwe chezvikonzero zvikuru nei iwe ungave uine kuderera kwesimba uye kutemwa nemusoro uchitevera yakaderera-carb kudya.
Iwe unofanirwa kuva nechinangwa chekudya pakati pe5.000 uye 7.000 mg ye sodium zuva rose.
Izvi zvinogona kudyiwa nenzira yepink Himalayan gungwa munyu, muto, bhonzo muto, uye kunyange mahwendefa e sodium.
potassium zvinodiwa
Kana iwe usina potassium, unogona kunzwa kuora mwoyo, kushatirwa, kuvimbiswa, matambudziko eganda, kuputika kwetsandanyama, uye palpitations yemwoyo ( 9 )
Kuti urwise izvi, unofanirwa kudya anenge 3000 mg ye potassium pazuva.
Heino rondedzero yezvikafu zve ketogenic zvine yakakwira yakawanda ye potassium:
- Walnuts: ~ 100-300 mg per ounce imwe inoshumira
- Makotapeya: ~ 1,000mg pakushanda
- Salmoni: ~ 800mg pakushumira
- Howa: ~ 100-200mg pakushanda
Zvakakosha kuziva kuti potassium yakawandisa inogona kuva nengozi. Kunyange zvingave zvakaoma kusvika pachikumbaridzo chepamusoro chemazinga ane chepfu, zviri nani kugara kure ne potassium supplements uye kunamatira kune zvakasikwa masosi ataurwa pamusoro.
- ZVAKAgadzirirwa maitiro akasiyana mukati memuviri. Inofarira basa retsinga uye tsandanyama. Inobatsira kuchengetedza BP yakajairika
- INORUDZIRWA DZUVA REZUVA: kuvanhu vakuru, inwa mapiritsi matatu (3) pazuva, kunyanya nekudya. Iyo yakanyatsokurudzirwa zuva rega rega yechigadzirwa ichi haifanirwe kudarika.
- ZVINOITWA: pamapiritsi matatu (3): Potassium (gluconate) 297 mg
- Inokodzera vegans, vegetarians uye kosher
- Pasina shuga. Pasina gluten. Iyo haina starch, mbiriso, gorosi, soy kana dairy derivatives. Yakagadzirwa isina mapreservatives, sweeteners, kana artificial flavour kana mavara.
magnesium zvinodiwa
Nepo kushomeka kwe magnesium kusiri kwakajairika kune yakaderera-carb dieters, zvakakosha kuchengetedza mazinga akakwana.
Kushaikwa kwe magnesium kunogona kukonzera tsandanyama cramps, dzungu, uye ketogenic musoro. 10 ).
Iyo yakakurudzirwa yemazuva ese avhareji kune vanhu vanotevera ketogenic kudya ndeye 400 mg ye magnesium pazuva.
Edza izvi keto-inobvumirwa magnesium-rich foods:
- Sipinachi yakabikwa: ~ 75mg mukombe
- Cocoa poda nechokoreti yakasviba: ~ 80 mg papunipuni yecocoa powder
- Maamondi: ~75mg pa30g/1oz
- Salmoni: ~ 60mg per fillet
- Sei Kutora WeightWorld Magnesium Citrate Capsules? - Yedu magnesium capsules yekuwedzera ine dosi ye220mg yemaginesiamu chaiyo per capsule kubva ku...
- Multiple Benefits eMagnesium yeMuviri - Iyi mineral ine akawanda mabhenefiti sezvo ichibatsira mukushanda kwakajairwa kwetsinga sisitimu, kune yakajairika basa repfungwa, ...
- Yakakosha Magnesium Mineral yeVatambi - Magnesium ndiyo yakakosha mineral yekurovedza muviri, sezvo ichibatsira mukuderedza kuneta uye kupera simba, kuyera ...
- Magnesium Citrate Supplement Yakakwira Dose Capsules 100% Yakasikwa, Vegan, Vegetarian Uye Keto Diet - Iyo yakanyanya kuomeswa yakaoma yemagnesium capsules yakachena uye kwete ...
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- NEI UCHITENGA NUTRAVITA MAGNESIUM CTRATE?: Yedu yepamusoro potency uye yakanakisa yekunyudza fomula ine 1480mg ye magnesium citrate pasevhisi inokupa iwe ne440mg ye ...
- NEI UCHITORA MAGNESIUM ?: Magnesium inozivikanwawo se "iyo ine simba mineral" nekuti masero emuviri wedu anotsamira paari kudzora maitiro emetabolism ezuva nezuva, ...
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Nzira yekudzivirira keto musoro
Musoro unouya nekugadzirisa kupisa mafuta ehuni unobva pakuderera kwekushandisa mafuta kuti uwane simba zvinobudirira.
Chero nguva iyo kugona kwemuviri wako kupisa mafuta kunokanganiswa, une nguva yakaoma yekurasikirwa uremu. Iwe unonzwa nzara chaiyo kana shuga yako yeropa yakaderera, zvisinei kuti une mafuta akawanda sei kuti upise.
Kuti urwisane nemusoro we keto, unofanirwa kuvandudza kuchinjika kwemuviri wako kupisa mafuta kuitira simba pane glucose.
Metabolic flexibility ndiko kugona kwako kugadzirisa mafuta oxidation kune kuwanikwa kwehuturu. Uku ndiko kugona kwemuviri wako kuchinja kubva kune imwe mafuta kuenda kune imwe (kubva kumacarbohydrates kuenda kumafuta).
Zviratidzo zvako zvemusoro we keto zvichakurumidza kupera kana iwe uchinge wajaira kushandisa mafuta (ketones) kwesimba.
Heano maitiro mashanu aunogona kuita nhasi kudzivirira yako keto musoro:
# 1. Inwa mvura nemunyu
Paunotanga kudya kudya kwakaderera-carb, yako insulin mazinga anozodonha. Iwe hausi kuzochengeta yakawandisa sodium kana uchienzaniswa neyakajairwa yeWestern kudya ine mwero huwandu hwemakhahydrates.
Iwewo unotanga kuburitsa mvura yakachengetwa paunorambidza macarbohydrates.
Kushaikwa kwesodium ndicho chimwe chezvikonzero zvikuru zvemusoro we ketogenic uye inogona kudzikiswa nekuwedzera mamwe mvura nemunyu kune yako system.
Zvakakosha kuwedzera huwandu hwemunyu waunodya nokuti kunwa mvura yakawanda kunobvisa sodium panguva imwe chete.
kunwa muto kana muto webhonzo Ichakubatsira kuchengetedza huwandu hwakakwana hwesodium.
Kana iwe uchiri kunetseka kuwedzera munyu wako pakudya kwakaderera-carb, kuwedzera ne sodium supplements uye kungowedzera munyu pakudya kwega kwega kuchabatsira.
- Zvigadzirwa zvepanyama chete.
- Yakabikwa mupoto pamoto muduku kwemaawa matatu.
- Lactose-isina, gluten-isina uye isina zai.
- Sezvaungaita kumba.
- Recycled kurongedza.
# 2. Idya mafuta akawanda
Kudya mafuta akawanda mukudya kwako kunobatsira muviri wako kujaira kushandisa mafuta kuti uwane simba. Sezvo uri kutsiva makabhohaidhiretsi nemafuta sesosi yako huru yemakoriyori, unofanirwa kudya huwandu hwakawanda hwemafuta kupfuura kare.
Iwe unofanirwa kuvavarira 65-70% yemakoriyori ako ese kuti auye kubva kumafuta.
Kutora nguva yekutarisa madyiro ako emafuta kunofanirwa kuve kwekutanga pakutanga, sezvo zviri nyore kurerutsa mafuta. Izvi zvinodaro nekuti mafuta anowedzera calorie dense uye anokuzadza iwe nekukurumidza.
Idya nyama dzakakora sembabvu eye steak, bhekoni, salmon, uye zvidya zvehuku. Wedzera kokonati mafuta uye bhotela kune yega yega kudya kuti uwedzere mafuta ako ekudya.
- COLD PRESSED COCONUT OIL: Mafuta eCoconut mafuta emuriwo anowanwa kubva muhupfu hwakaomeswa hwekokonati. Nzira yemazuva ano yekubvisa...
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# 3. Tora zvinowedzera
Zvekuwedzera zvinogona kubatsira zvakanyanya shanduko yako kuita muchina wakadyiswa mafuta, asi zvakakosha kuti usambozvishandisa se kutsiva zvekushomeka kwekudya.
Mamwe mavhitamini akakosha nemaminerari anogona kubatsira kurerutsa keto musoro anosanganisira:
- L-carnitine: Kudya kwakanyanya kwemafuta ekudya kwe keto kunoreva kuti mamwe mafuta acids anofanirwa kutamirwa mumitochondria yemafuta oxidation. Carnitine inodiwa pakufambisa zvakanaka.
- Coenzyme Q10: iyi ndeye antioxidant inokonzeresa iyo cellular process yekugadzira simba. Icho chimwe chekuwedzera chinobatsira kuunganidza mafuta uye chichakubatsira iwe kuchinja mu ketosis nekukurumidza.
- Omega-3 mafuta acids : Oiri yehove ine simba rezvisikwa rinopesana nekuputika. Kushandisa omega-3s kunobatsirawo kuderedza mazinga emuviri wako e triglycerides, ari mamorekuru emafuta anobatwa muropa kuti azoshandiswa gare gare.
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# 4. Dzidzisa muviri zvakanyanya
Zvidzidzo zvakaratidza kuti kurovedza muviri kunogona kuvandudza kushanduka kwemetabolism yemuviri wako.
Kudzidzira muviri kunowedzera kushandiswa kwemafuta uye kunowedzera kuora muviri, izvo zviri zviviri zvinopa zvikonzero mukurwisana nemusoro unotyisa we ketogenic. 11 ).
Imwe ongororo inoratidza kuti mabhenefiti ekurovedza muviri anodarika uremu. Inobatsirawo kugadzirisa yakaputsika metabolisms. Ichi chidzidzo chakaratidza kuti mushure mekuita maekisesaizi, metabolism yevanhu vane chirwere cheshuga chechipiri yakadzorerwa uye vakakwanisa kushandisa macalorie kuti vawane simba zvakanyanya. 12 ).
Kupinda mutsika yekurovedza muviri kuchakubatsira kuti udzore kushanduka kwemetabolism uye kukurudzira muviri wako kuti uwedzere kupisa mafuta panguva yekurovedza muviri uye pakuzorora.
Kuita maekisesaizi kunonatsiridza zvakanyanya chiyero icho muviri wako unotanga kushandisa mafuta sesosi yayo huru yesimba uye kubatsira kuderedza keto misoro yemusoro zviratidzo.
# 5. Wedzero ne exogenous ketoni
Kutora exogenous ketoni inzira inoshanda yekusimudza mazinga ako eketone, kunyangwe iwe usati wanyatso kutendeuka kushandisa mafuta seyako yekutanga sosi yesimba. Vanogona kukwidza mazinga e beta-hydroxybutyrate (BHB) kusvika ku2 mMol mushure mekushandisa.
Exogenous ketones kukonzera glucose yeropa kudzikira nekuda kwekuwedzera kwe insulin sensitivity. Izvi zvakakosha panguva yechikamu cheiyo induction nekuti iri kugadzirira muviri wako kuti utange prefer the mafuta ekupa simba panzvimbo pemacarbohydrates.
Izvo zvakare zvine huwandu hwakakura hwecalcium, magnesium, uye sodium, ari akakosha electrolytes anodiwa nemuviri wako kuti huropi hwakakwana uye kushanda kwemuviri.
Nokuwedzera exogenous ketones kune yako tsika, iwe unozodzikisa zvakanyanya kuomarara kweketo-induced misoro yemusoro.
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Usaremerwa nemusoro we keto
Kunyange zvazvo keto misoro ingaita seyakaoma uye inogona kukudzivisa kutora ketogenic kudya, kutora matanho ekuderedza zviratidzo hakusi kwakaoma sezvinotenda vamwe.
Kutsiva zvakakosha zvinovaka muviri uye zvicherwa, kurovedza muviri nguva zhinji, uye kuchengetedza yakakodzera yakaderera-carb, yakakwira-mafuta kudya kuchaita kuti keto flu-senge zviratidzo zvidzikire nekukurumidza pane gare gare.
Rangarira kuti yakaderera carb musoro inguva yakajairwa induction nhanho uye inoitika kune vanhu vazhinji vanotora iyi nzira yekudya.
Chiedza chiri kumagumo emugero chiri pedyo zvakanyanya kupfuura zvaunofunga. Rega izvi zvikurudzire kuti utsungirire kusvikira watanga kuona mabhenefiti e-low-carb, high-fat keto mararamiro. Ichave yakakosha!