Munguva yese iyi yatave newebhusaiti, takagamuchira akawanda mafomu ekusangana, mibvunzo na Facebook e instagram uye nhaurirano dzinopisa muboka teregiramu. Uye pasina kupokana, mubvunzo watakagamuchira nguva zhinji kusvika kure wanga uri: Ndakasvetuka chikafu che keto uye ndabuda mu ketosis. Ndoita sei manje?
Kana mazwi aya achizivikanwa kwauri, usanetseka. Muchikamu chino tichavhara iyo inonzi keto reset. Izvozvo zvichakubvumira kuti udzoke pakudya uye panzira yakarurama nokukurumidza uye zvinobudirira.
Zviri Mukati
Sei Iwe Ungada Keto Reset
Paunotanga chero chikafu chitsva, kufara uye kuvimbiswa kwechimwe chinhu chitsva kunogona kukupa simba kuti unzwe senge iwe unogona kuita chero chinhu. Hazvishamisi kufamba uine chirongwa chekudya chakakwana uye kurovedzera muviri, uchinzwa kunge uri pamusoro penyika.
Uye ipapo chokwadi chinopinda mukati.
Iwo maekisesaizi emangwanani anotanga kunzwa senge ibasa, prep yekudya inove yakashata, uye kuti kwete kune ako ekare aunofarira anogona kutanga kupfeka pauri.
Kana izvi zvikaitika, zviri nyore kudonha kubva pachirongwa chako zvachose. Chisarudzo chakanakisisa? Enda pane keto reboot diet.
Heano mamwe mamiriro akajairika apo keto reset ingave yakarongeka:
- Iwe wanga uchitevera yako keto kudya kune T, uyezve une zuva rekubiridzira. Pamwe izuva rako rekuzvarwa, zororo, wanga uri pazororo, kana amai vako vakakutumira pasuru yemakuki aya anokudzosera paudiki hwako. Chero chikonzero, ne keto, zvinongotora zuva rimwe chete rekubiridzira (kana kudya, chaizvo) kukudzinga mu ketosis.
- Iwe wanga uchitevera kudya kwe ketogenic kwechinguva, uye zvishoma nezvishoma wakatanga kuona kuti hausisiri kunzwa zvese zvinobatsira. Hazvishamisi kusvika plateau pa keto uye zvichida kunyange cherechedza kuti muviri wako mafuta muzana ari kuwedzera. Izvi zvinogona kunge zviri nekuda kwekuchinja kwemetabolism, kana zvinogona kunge zvichikonzerwa nekuti wakadonha zvishoma nezvishoma kubva mumuitiro wako. Kana iwe usiri kugara uchitevera ketoni dzako, zviri nyore kutsvedza kunze kwe ketosis usingazvizive.
- Iwe wakaedza keto nguva yadarika, asi wakakanda mapfumo pasi nekuti hupenyu hwakabatikana, kana kuti waingoda kuzorora. Kudzokera kumararamiro e keto kunogona kuita sekutyisa kana ndangariro dzeketo flu dzichimhanya kudzoka. Tisingataure nezve njodzi yekutsamira kwemakhahydrates uye yakajairwa chikafu cheAmerica.
Kuita keto reset inokubvumira kuti utange patsva nepfungwa yakavandudzwa yesimba yaunogona kuisa mukudya kwako.
Kunyangwe wanga 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 uchidya chikafu, zvinotevera zvinongedzo zvinokugadzirira iwe kuti ugadzirise metabolism kuitira kuti shanduko yako idzokere mukupisa-mafuta mode isina musono uye inakidze kuti utange kunakidzwa iwe pachako. nokukurumidza sezvinobvira.
Tevedza nhanho-ne-nhanho gwara pazasi kuti udzorere mararamiro ako keto panzira.
Iyo Keto Reset Diet: Maitiro Ekudzokera muKetosis
#1 Dietary Guidelines
Kana iwe uchida kuve mune yakazara inovaka ketosis, unofanirwa kutanga wazvipira kune yakazara ketogenic chikafu.
Vanhu vazhinji vanofunga kuti kudya kwe keto kuzere nezvirambidzo zvinonetsa, asi chokwadi ndechekuti kudya keto kunoreva kuti uri kurongedza ndiro yako ne-high-satiation foods.
Kazhinji kutaura, kudya kwe keto kunoumbwa nezvokudya zvine mafuta akawanda, mapuroteni ane mwero, uye akaderera mumacarbohydrates.
Kana iwe uri wenguva refu keto dieter, iwe unofanirwa kunge watoziva izvo zvinokushandira iwe, asi heano mamwe mazano ekuchengeta mupfungwa ( 1 ):
- Tarisa pamafuta ane hutano, anofanirwa kuve akatenderedza 55-60% yekoriori yako yekudya (hapana mafuta emiriwo kana mamwe akaderera-mhando mafuta).
- Ita shuwa kuti ndiro yako yakazara neprotein yemhando yepamusoro, iyo inofanirwa kuita 30-35% yezuva nezuva caloric yako yekudya.
- Deredza makabhohaidhiretsi kusvika pa5-10% yezuva nezuva caloric kudya. Kuchengeta macarbs akaderera kunonyanya kukosha panguva dzekutanga nhanho dzekudzokera muketosis nekuti zvinokutendera kuti unyatso pedza izvo zvitoro zveglycogen. Paunenge 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 uchimhanya rweketoni, unogona kutanga kutamba uchitenderedza nekuwedzera madiki e carbs sema berries, asi ipa muviri wako mukana wekudzoka pa keto kutanga.
#2 Kusimbisa muviri
Kuita maekisesaizi kwakakosha kukurumidzira rwendo rwako kudzokera muketosis. Rangarira: Kuti muviri wako udzoke mumodhi yekupisa-mafuta, inofanirwa kubatanidza uye kushandisa zvitoro zve glycogen, saka muviri wako unobatidzwa kutendeukira kumaketoni kuti uwane simba.
Kana glucose ichiri kuwanikwa, metabolism yako icharamba ichivimba nayo, uye kuchinja kwehomoni kunoda kuitika kuti upinde ketosis hakuzopindi mukati.
Imwe yedzakanakisa nzira dzekushandisa yako glycogen zvitoro ndeye kuburikidza kurovedza muviri. Tsvagiridzo yesainzi inoratidza kuti kurovedza muviri kwakanyanya kunonyanya kushanda pakushandisa glycogen, sezvo glucose inogona kukurumidza kuburitswa kubva muchengetedzo uye inoshanda sehutsi hwemafuta panguva yekumhanya kwakanyanya kwekuita.
Nepo chero kufamba kuchabatsira, kana iwe uchinyatsoda kudonhedza zvitoro zveglycogen, ita maekisesaizi seHIIT (yakakwirira-kusimba interval kudzidziswa) kana sprinting.
#3 Tonga keto flu
Zvichienderana nekuti metabolically inoshanduka sei iwe uri muketo, unogona kana kusasangana neketo zviratidzo. keto flu apo keto reset yako inotanga. Kana wakanetsekana neketo flu pamutambo wako wekutanga, usarege izvi zvichikutadzisa kusvetukira mukati. Pane mashoma ematipi aunogona kushandisa kudzoreredza shanduko yekudzokera muketosis iyo iwe yaunogona kuvimba nayo.
Izvi zvinosanganisira:
Electrolytes
Sezvo iwe uchidzokera ku ketosis, muviri wako unoenda kuburikidza neyakakura metabolic shanduko. Paunotanga kushandisa ketoni zvakare, zvinogona kutora mazuva mashoma kuti maseru ako azvione semafuta, zvichireva kuti mamwe acho anozoburitswa muweti yako. Kana ketoni dzichienda, dzinotora electrolytes pamwe chete navo sezvavanoenda, zvichikusiya iwe uchinzwa zvishoma zvishoma.
Nzira yakananga yekugadzirisa kurasikirwa kwe electrolytes iyo isingadzivisiki inouya neshanduko yekudzoka mu ketosis ndeyekutsiva ivo kuburikidza nekuwedzera. Zvinoshamisa izvo zvakanaka electrolyte supplement inogona kuita kujeka kwako, simba, uye kunzwa kwese kwekugara zvakanaka.
MCT
Kana iwe wajaira kutora mafuta ako kubva kuglucose, inogona kuuya sekuvhundutsa kumuviri wako kana iyi inowanikwa nyore sosi yesimba isisipo, zvakanaka, inowanikwa nyore.
MCTs (Medium Chain Triglycerides) inopa imwe nzira yakanaka kune glucose sezvo ichikurumidza kutorwa nemudumbu uye inotumirwa zvakananga kuchiropa kuti isungirwe mafuta. Iwe unogona kufunga nezveMCTs se "glucose" kubva kumafuta: inotorwa nyore nyore uye inopa rinenge kukurumidza simba pasina chero yeropa shuga isina maturo.
Exogenous ketones
Chinangwa che ketosis ndechekushandura metabolism yako kuitira kuti ugare uine simba, pasinei nokuti kudya kwako kwekupedzisira kwaiva rini. The exogenous ketones Ivo vanopa yakanakisa crutch yekuchinja ichidzokera muketosis nekuti ivo vanogona kuendesa ketoni kuropa rako, kunyangwe muviri wako usati wanyatso gadziridzwa keto.
Kana iwe uchinzwa usimbe uye wakaneta uye usingakwanise kutarisa, zviitire zvakanaka uye ubate mamwe exogenous ketone kuti simba rako riyerere kumashure.
Nekupisa muviri wako nemaketone exogenous paunenge uchichinjika mu ketosis, unenge uchipawo muviri wako chipo chekudzikisira oxidative kusagadzikana uye kuzvimba.
#4 Edza kutsanya
Pamusoro pekutevera kudya kwakaderera-carb uye kupisa zvitoro zveglycogen nekurovedza muviri, kutsanya inopa yakanakisa nzira yekusundidzira muviri wako kumashure mu ketosis.
Sezvo pasina mafuta anopinda paunotsanya, muviri wako hauna sarudzo kunze kwekutendeukira kune yako yakachengetwa glucose kuti uwane simba. Wedzera kurovedza muviri pamusoro, uye iwe unenge uri kudenga rinopisa glycogen.
Kana iwe uri mutsva pakutsanya, tanga zvishoma nezvishoma ne14 kana 16 awa yekutsanya. Izvi zvingaita sekupedza kudya kwemanheru na7pm uyezve kumirira kudya kwemangwanani kusvika 9 am kana 11 am.
Kana uine nguva yekutsanya, unogona kuwedzera hwindo rako rekutsanya kusvika kumaawa makumi maviri nemana kana kunyange makumi matatu nematanhatu.
Chero nzira yekutsanya yaunosarudza, ita shuwa kuti wakagadzirira mupfungwa uye mumuviri kuti usadye kwenguva yakareba.
Uye kana iyo pfungwa yekutsanya ichivhundutsa kana kukudzima, wobva wasvetuka zvachose, kana kungoita kutsanya kwehusiku humwe nekukurumidza HIIT Workout mangwanani kuti usvetuke-kutanga kupera kwako kweglycogen.
#5 Circadian rhythm
Kupinza muviri wako mune ine hutano circadian rhythm kunogona kurerutsa shanduko yako yekudzokera muketosis nekubatanidza rhythm yako yemazuva ese nemahomoni anodzora kuda kudya uye kurara.
Kana wachi yako yemukati isina kuenzana, imwe yeanowanzo mhedzisiro kushaikwa kwekurara.
Kuchinja kuita ketosis inzira inodhura zvine simba, saka iwe unozoda kuve nechokwadi chekuti muviri wako wasvika pabasa nekugadzirisa nekugadzirisa hurongwa hwako hwekurara.
Zvakare, imwe yemhando yepamusoro yekushaikwa kwehope inzara uye zvishuwo, izvo zvisinganyanyi kubatsira kana iwe uri parwendo rwako kudzokera kune hutano kudya.
Imwe yedzakanakisa nzira dzekuita kuti circadian rhythm yako idzoke munzira ndeyekutarisa kutenderera kwako kwekurara. Kana iwe uchida kunonoka kurara, izvi zvinogona kureva kuenda kunorara awa imwe nguva isati yasvika. Uye kana, sevanhu vazhinji, ukadzima mwenje asi wopedza maawa uchitenderera, ingave nguva yekuongorora kuratidzwa kwako kwemagetsi.
Zvishandiso zvemagetsi zvakaita sematerevhizheni, makomputa, uye nharembozha zvinoburitsa EMFs (electromagnetic frequencies), izvo zvinozivikanwa nekukanganisa kuumbwa kwe melatonin, iyo hormone inoudza muviri wako kuti yave nguva yekurara.
Tsigira mutinhimira wechisikigo wemuviri wako nekuzvipira kubvisa midziyo yako yemagetsi awa kana maviri usati warara, uye unozoshamiswa nemusiyano wekurara kwako.
Zvinotora nguva yakareba sei kuti udzoke mu ketosis?
Rwendo rwekudzokera ku ketosis ruchaita zvakasiyana kune wese munhu. Zvichienderana nekuti glycogen-yapera sei pari zvino, kuchinjika kwako kwemetabolism, uye mamiriro emetabolism yako, zvinogona kutora chero kubva pazuva kusvika kumavhiki maviri kusvika matatu.
Mikana ndeyokuti, kana iwe wakambove uri mu ketosis kare, hazvizotori mazuva anopfuura manomwe, asi sezvo pasina muviri wemunhu wakafanana, zvakaoma kufanotaura kuti zvichatora nguva yakareba sei kune mumwe nomumwe.
Kana iwe uri kungoyedza kupora kubva pazuva rekubiridzira kana maviri, iwe unogona kuwana nzira yako yekudzokera ku ketosis mumazuva mashoma. Kana wanga wasiya keto regimen kwemavhiki kana mwedzi, zvinogona kutora nguva yakareba.
Izvozvo zvakati, maitiro akaita sekurovedza muviri uye kutsanya kwepakati kunomhanyisa maitiro zvisinei kuti unotangira kupi.
Keto Mindset
Chinhu chakakosha che keto reset chikafu kuve nechokwadi chekuti uri mundangariro chaidzo.
Kana yave nguva kubva pawanga uri mu ketosis, inogona kuita sekusvetuka kukuru kudzokera kuketo, saka apa ndipo panogona kuve nekusimbisa kwakanaka.
Ita runyoro rwezvinhu zvese zvinoshamisa zviri kukusundidzira kuti udzoke pane keto bandwagon. Wakanzwa sei nguva yekupedzisira pawakanga uri mu ketosis? Kuzvimba kwako kwakadzikira here? Manga muchibudirira zvikuru here? Une simba rakawanda here? Unonzwa kurerukirwa uye kusimba here?
Zvakare, funga nezvezvinangwa zvako zvenguva refu zvekutevera mararamiro e keto. Unoda kuti hutano hwako huve hwakaita sei mumakore gumi? 10 makore? Kuzvipira kudya zvine hutano nhasi kuchakupa mubayiro sei mune ramangwana?
Kutora zvese zvakanaka mukufunga kunogona kukupa kukwidziridzwa kwekuvimba uye simba kana zvinhu zvikatanga kunzwa kuremerwa.
Uye pamwe nemitsetse yakafanana, kana paine mhosva yauri kutakura yekudonha kubva pakudya kwako ketogenic, ino ndiyo nguva yekuiregedza. Iwe uri munhu, uye muviri wako wakaitwa kuti ugone kuchinjika. Ndiko kunaka kweketo: inogara iripo kwauri paunosarudza. Panzvimbo pekuzvirova iwe nekuda kwe "kudonha" kudya kwako, pemberera chokwadi chekuti une mvumo yekuenderera mberi nekusiya sezvaunoda.
Chokwadi ndechekuti, kutevera kudya kwakanaka kunokubatsira iwe kunyangwe uchizviita nguva dzese, chikamu chenguva, kana chikamu chenguva.
Chikafu kuenda
Vazhinji vanofarira zvehutano vanotenda kuti iyo ketogenic yekudya ndeimwe yekukura kukuru kwekudya kunovaka nguva yedu. Pamusoro pekuve nzira inoshanda yekurasikirwa uremu, vanhu vanotevera keto kudya vanoratidza zviri nani simba, kutarisa, uye lipid mamaki ( 2 )( 3 ).
Nezvese zvataurwa, zvinogona kuve zvakaoma kunamatira kune chaiyo kudya kwehupenyu hwako hwese. Kunyange zvisingaite hazvo, sevanhu tinowanzoenda nemafungiro ekuti “zvakasiyana-siyana ndiwo zvinonhuwira zvehupenyu”. Nechikonzero ichi, iwe unogona kufunga nezve keto chikafu sechishandiso chehupenyu hwese chaunogona kuramba uchidzoka kwachiri.