Pamusoro gumi Keto Post Workout Chikafu Chinokubatsira Iwe Kuvaka Tsandanyama

Zvikafu zvakawanda zvepashure-workout hazvina kukodzera mararamiro e keto. Vane shuga yakawandisa, mapuroteni mashoma, akawandisa ekuwedzera, kana zvese zviri pamusoro.

Verenga chinyorwa pane chero bhawa kana zunza usati kana mushure mekurovedza muviri kwako. Mazhinji acho akazara zviyo, shuga uye zvinowedzera.

Mazhinji emabhawa aya ane yako yezuva rese carbohydrate mugove musevhisi imwe. Ese anosimudza shuga yako yemuropa, anokubvisa mu ketosis, uye zvakanyanya kupfuura zvese, anokuisa mumafuta ekuchengetedza maitiro. Kwete, ndatenda.

Iwe unoda post-workout foods iyo isingatsigire mararamiro ako keto, asiwo inotsigira kushanda kwako kwemuviri uye kupora.

Nehurombo, ruzivo rwakawanda rwepashure-kurovedza muviri runosanganisira kudya toni yecarbs.

Uye ichocho hachisi chokwadi.

Muchokwadi, tsandanyama protein synthesis, kana kudzidziswa kupora, inoshanda chaizvo mejor carb yemahara. Zvechokwadi, unoda mapuroteni akawanda nemafuta.

Asi chokwadi, usati waongorora chikafu chemashure-wekuita basa, iwe unenge uchida kuziva kuti Workout kudzoreredza kunoshanda sei. Ruzivo urwu ruchauya kuzobatsira gare gare.

protein yekukura kwemisumbu

Paunosimudza masimbi, kumhanya kana kutamba, unoparadza nyama yemhasuru. Kuti uwedzere kusimba uye kupora, iyo nyama yemhasuru inoda protein.

Kunyanya, iwo mamhasuru anoda leucine, imwe yeanoverengeka branched-chain amino acids (BCAAs) inowanikwa mumapuroteni akazara. Leucine inosimudzira kukura kwemhasuru kana tsandanyama protein synthesis.

Resistance exercise kana simba rekudzidzisa rinogadzira misodzi isingaonekwi munyama tsandanyama. Izvi zvakajairika uye ndizvo chaizvo makura mhasuru dzako. Tichadaidza kuti "kuparara kwemhasuru."

Paunodya chikafu chakakodzera chine leucine, iwe unochengetedza yakanaka mambure mapuroteni chiyero uye tsandanyama dzako dzinokura dzichidzoka dzakasimba.

Hausi kudya leucine yakakwana? Iyo tsandanyama inoramba yakakuvadzwa.

Saka yakawanda sei leucine-rich protein yaunofanira kudya?

Izvozvo zvinoenderana nekuti unoita maekisesaizi akawanda sei:

1. kurovedza muviri kwakanyanya: 1,6 g / protein pakg yehuremu hwemuviri.
2. Kurovedza muviri zvine mwero: 1,3 g / protein pakg yehuremu hwemuviri.
3. Kudzidzira kushoma: 1 g / protein pakg yehuremu hwemuviri.

Kusvika ku2 g yeprotein / kg yehuremu hwemuviri pazuva, ingangoita 160 magiramu emapuroteni kumunhu ane 81,5 kg, inonzi yakachengeteka.

Uye zvakadini neprotein yekudya pane ketogenic diet? Zvinoitika kuti zvine mwero kusvika kune yakakwirira mapuroteni kudya kwakanaka, kunyangwe iwe uri ketogenic. Kunyangwe vanhu vazhinji vachichengeta mapuroteni avo kusvika ku30% yekudya kwavo caloric, hazvigoneke kuti uchasangana. gluconeogenesis kunyange ukadya zvinopfuura izvozvo.

Nguva yekutora protein

Chokwadi ndiwe unoita mhasuru iyoyo inoda protein kuti ivakezve asi hazvina basa kuti wadya protein kare o mushure chikamu chekurovedza muviri. Mhedzisiro yakafanana.

Iyo Ketogenic Diet Inochengetedza Muscle

A low-carb, high-fat ketogenic diet kwete chete inopisa adipose tissue (mafuta emuviri), asi inochengetedza ganda rakaonda.

Saka:

#1 Keto inoponesa tsandanyama

Ketones ndiyo yako yekuchengetedza simba sosi. Paunodya kudya kwakaderera-carb, kudya kwemafuta akawanda, muviri wako unomira kushandisa glucose uye unotanga kushandisa ketoni.

Kana ketoni ichipinda muropa rako, inotumira meseji kumuviri wako: macarbohydrates ari kushomeka, inguva yekupisa mafuta uye kuchengetedza tsandanyama. Nehunyanzvi kutaura, ketoni (kunyanya beta-hydroxybutyrate kana BHB) inodyidzana neamino acid leucine mumhasuru kukurudzira mapuroteni synthesis, anozivikanwawo se. kukura kwemhasuru uye kugadzirisa.

Kugadziriswa uku kwakabatsira vavhimi-vakohwi kuti varambe vakasimba munguva yenzara.

Chero bedzi uine mafuta acids uye ketoni muropa rako, mhasuru dzako dzinoramba dzakasimba. Tarisa pakuwana mapuroteni akakwana uye tsandanyama dzako dzinowedzera kusimba.

Mukuwedzera pakuwedzera BHB, keto inowedzerawo adrenaline.

#2 Keto inowedzera adrenaline uye kukura zvinhu

Kudya kwe ketogenic kunoderedza shuga yeropa uye shuga shoma yeropa inokurudzira kugadzirwa kweadrenaline. Adrenaline inowedzera zvose kuchengetedza tsandanyama uye kurasikirwa kwemafuta.

Mukuwedzera kune adrenaline, shuga yakaderera yeropa inoratidzawo kusunungurwa kwekukura kwehomoni (GH) uye insulini-yakafanana nekukura kwe1 (IGF-1). Aya mahomoni anodyidzana nemasero emhasuru, achivaudza kuti vakure uye vadzoke.

Ngationgororei mimwe miedzo yekiriniki pamhasuru-yekuchengetedza maitiro eiyo keto kudya.

#3 Keto inovandudza kuumbwa kwemuviri

Pane humbowo hwakawanda hwakadaro keto kudya kunovandudza kuumbwa kwemuviri muvanhu vakafuta. Asi zvakadini nevanhu vane utano hwakanaka?

Kuti apindure mubvunzo iwoyo, vatsvakurudzi vakadyisa vatambi vechidiki makumi maviri nematanhatu kudya kuviri: low-carb keto uye yakajairika high-carb Western diet.

Mushure memavhiki e11 ekudzidzira uremu, vatambi veketo vaiva nemhasuru yakawanda uye mafuta mashoma kudarika vatambi vepamusoro-carb.

Saka kuvaka tsandanyama, uko ketogenic kudya kunobudirira, iyo yakakwira carb inokundikana. Uri kuda kuziva kuti sei.

Sei Carbs Inokundikana Misumbu

Iwe unogona kunge wakanzwa runyerekupe rwekuti unoda macarbohydrates kuti uvake tsandanyama. Kunyanya, kuti unoda insulini. UYE hapana chinowedzera insulin zviri nani pane macarbohydrates.

Nekudaro, iyi ruzivo ndeyekare chaizvo.

Hongu, insulin inyanzvi inonzi anabolic kana "kuvaka" hormone, asi hachisi chokwadi kuti unoda iyo kuvaka kana kuchengetedza tsandanyama.

Chokwadi ndechekuti kana wawana leucine yakakwana, unoda insulin shoma kwazvo kugadzirisa tsandanyama.

Semuenzaniso: Muchidzidzo chidiki chinodzorwa, chikafu chakaderera-carb ketogenic chakasimudzira musuru synthesis mejor chii a high carb western diet.

Kubvumirana? Iwe haudi macarbohydrates kuti tsandanyama ikure. Kungowanda kweprotein nemafuta ane hutano.

Asi chii chaizvo chaunofanira kudya kuti uwedzere kupora uye kugara keto? Verenga kuti uzive.

Zvepamusoro gumi zvekudya zvekudzidzira keto

# 1 whey protein

Iyo amino acid leucine inodiwa kuti tsandanyama ikure. Uye whey protein ndiyo yako huru sosi ye leucine.

Kutanga, iyo whey protein ipuroteni yakakwana, zvichireva kuti ine ese mapfumbamwe akakosha amino acids, kusanganisira iyo branched-chain amino acids inovaka tsandanyama. Yakakosha amino acids senge leucine haigone kugadzirwa. Iwe unofanirwa kuzviwana kuburikidza nechikafu kana chekuwedzera.

Kuenzaniswa nemamwe mapuroteni poda, whey stacks zvakanaka. Muchokwadi: maererano neWorld Health Organisation (WHO), whey inokwirisa mukugaya uye kugona kupfuura casein, hemp, pea, kana soy protein.

Uye kana zvasvika pakupora kwemashure-Workout, whey ndimambo.. Mienzaniso miviri inokurumidza ikozvino.

Muchidzidzo, vatsvakurudzi vakapa vatambi ve12 whey kana makhahydrates uye ndokuvakumbira kuti vasimudze masimbi. Sezvaitarisirwa, serum yakakunda. Kunyatsotaura: Pamaawa gumi nemaviri uye makumi maviri nemana mushure mekudzidziswa, boka rekuwedzera whey raive nezviratidzo zviri nani zvekupora tsandanyama, simba, uye simba.

Chimwe chidzidzo, panguva ino mune 70 vakadzi vakuru. Mushure memavhiki gumi nemaviri ekudzidziswa kwesimba pamwe ne pre- kana post-training whey kana placebo, vakadzi vanowedzerwa whey vakaramba vakasimba.

Vakachengetawo mhasuru yakawanda kupfuura iyo placebo control, kukunda kunovimbisa mukurwisa kuderera kwemhasuru ine zera.

Iyo whey zvakare inobatanidza zvakanyanya neketo-induced uremu kurasikirwa. Somuenzaniso: a boka revanotsvakurudza rakaratidza kuti kuwedzera whey kune ketogenic diet Inochengetedza tsandanyama uye inoparadza mafuta.

Whey protein isolate, kunyanya iyo yakadyiswa uswa, iri nyore kuwedzera kune yako keto mararamiro. Ingoisa 20-30 magiramu mu smoothie yako uye uisanganise.

#2 nyama nehove

Zvose zviri zviviri nyama yemhando yepamusoro-soro yakadyiswa uswa nehove dzakabatwa nemusango ndiwo manyuko akanaka emafuta nemapuroteni. Nekuda kweizvi, vese vari vaviri vanogadzira chikafu chakanakisa chemashure.

Nyama nehove, senge whey, mapuroteni akakwana. Rangarira: unogona chete kuwana leucine kubva kumapuroteni akazara.

Uyezve, zvese nyama nehove zvine hushamwari keto, kunyanya sarudzo dzakafuta senge salmon yakabatwa musango kana yakanaka yakadyiswa neuswa nyama yemombe.

Nekureva, chikafu che ketogenic chinenge 60% mafuta, 30% protein, uye 10% carbs pacalori. Salmon fillet ine mafuta uye yakakwira muprotein, zvichiita kuti ive yakakwana yekudya kwemashure-ma-workout. Uyezve, hazvizo wedzera carb yako quota.

Mukuwedzera kune mapuroteni nemafuta, salmon inewo omega-3 mafuta EPA uye DHA. Omega-3s inopesana nekuputika uye zvakaratidzwa kuderedza kurwadza mushure mekudzidziswa.

Rubatsiro rwekupedzisira rwenyama nehove? Kazhinji ivo vane hypoallergenic.

Vamwe vanhu havagone kudya mukaka, izvo zvinorambidza casein uye (dzimwe nguva) whey. Vamwe vane matambudziko nesoya. Vamwe vachiri nezai.

Kana imwe yeiyi ichinzwika sewe, pamwe nyama nehove zvinofanirwa kunge zviri zvaunofarira post-Workout protein sosi.

Imwe hypoallergenic uye gut-inoshamwaridzika sarudzo? Collagen poda.

#3 Collagen Powder

Paunenge uchisimbisa muviri, haungoparadzi tsandanyama. Iyo zvakare inoputsa zvinobatanidza tishu.

Connective tissue inobata mapfupa pamwechete inosarudza kugadzirwa kwesimba uye inokanganisa huwandu hwekufamba kwako.

Ko iyo connective tissue inogadzirwa nei? Yakagadzirwa ne collagen. Saka mushure mekuita maekisesaizi, collagen synthesis yakakosha pakupora.

Uye nzira yakanakisa yekukurudzira collagen synthesis ndeye shandisa collagen poda.

Collagen poda haina yakawanda leucine, asi hongu Iine huwandu hwakawanda hweamino acids glycine uye proline. Aya amino acids ndiwo anonyanya kukonzera kugadzirwa kwe collagen.

Ko collagen keto, unobvunza? Hongu zvirokwazvo, collagen ndiyo yakakwana ketogenic chikafu.

Izvi zvinodaro nekuti collagen haiwedzere kune yako carb count uye inobatsira kuti shuga yeropa irambe yakaderera. Uye shuga yakaderera yeropa ndiyo nzira yemuviri wako yekuziva kugara mu ketogenic uye mafuta-anopisa maitiro.

#4 mazai

Zai chishamiso chezvisikwa keto: mafuta akakwirira, mapuroteni ane mwero, akaderera carb.

Mukuwirirana newe WHO, egg protein ndiyo yega protein inokwikwidza whey mukubudirira, bioavailability uye digestibility. Zvinoreva kuti mazai, senge buttermilk, isarudzo huru yekutsigira muviri wako mushure mekurovedza muviri.

Mazai yolks zvakare akakwira mucholine, chikafu chinopisa mitochondria mumasero emhasuru . Mitochondria ndiwo masimba emasero ako, saka iyi inhau huru yekusimba uye kupora. Pasina choline hapana simba.

Uye kungofanana nesaumoni, organic uye mafuro-akasimudzwa mazai ane anti-inflammatory omega-3s. Zvakanaka kuderedza kurwadza mushure mekurovedza muviri.

Zvisinei, ichi ndicho chinhu nemazai. Vanotora nguva kugadzira. Uye kana iwe uchida kutenga yakanaka yai machena mapuroteni, gadzirira kubhadhara zvakanyanya.

Zvakare, vanhu vazhinji vanonzwa kana kurwadzisa mazai, izvo zvinovabvisa kubva patafura zvachose.

Zvisinei, kana iwe ukazviwana uri pakudya kwekudya kwemangwanani uye uchikwanisa kushivirira mazai, svetuka croissants uye unamatira kune scrambles uye omelettes.

#5 maprotein bars

Zvakaoma kuwana imwe ketogenic protein bar. Vazhinji vavo vane makabhohaidhiretsi akawandisa. Uye chinhu chakajairika ndechekuti iwo makabhohaidhiretsi anowanzo kubva kune yakachena shuga.

Macarbohydrates akawandisa anowedzera shuga yeropa, iyo inosimudza mazinga e insulin, inovhara gonhi pa ketosis. Uye nehupamhi hwe insulin, hormone yekuchengetedza mafuta, haugone kurasikirwa nemafuta.

Chengeta mwero weshuga weropa wakaderera , kune rumwe rutivi, inokuchengetedza mu keto mode, uye keto inokubatsira kuderedza uremu, kupisa mafuta, uye kuchengetedza tsandanyama.

Saka iwe unoda kugara keto asi zvakare unoda chimwe chinhu nekukurumidza mushure mekurovedza muviri. Chimwe chinhu chakakwira muprotein chisingakubvise mu ketosis. Chimwe chinhu chisina kunaka kwekugadzira, mavara ekugadzira, kana shuga doro. Iwe uchave nenguva yakaoma kuwana yakakodzera protein bar. Asi pano isu tiri kuita kuti hupenyu hwako huve nyore saka pano iwe une 3 akasiyana maflavour uye keto inoenderana.

#6 exogenous ketones  

Paunotevera kudya kwe ketogenic, muviri wako unotanga kubudisa ketone body beta-hydroxybutyrate (BHB). muchikamu chako, BHB inoderedza shuga yeropa uye inochengetedza tsandanyama.

Asi kudya chete haisiriyo nzira chete yekuwedzera mazinga eropa ketone. Iwe unogona zvakare kushandisa ketoni zvakananga.

Aya ketone anodyiwa, anonzi exogenous ketones, anouya ari maviri maitiro: ketone munyu uye ketone esters. Ketone esters ane simba, asi haagari kwenguva yakareba seketone munyu. Zvakare, esters ine kuravira kusingafadzi.

Uye exogenous ketones anogona kuvandudza kurovedza muviri.

Vatsvakurudzi vakadyisa vatambi gumi chinwiwa chine carbohydrate, chinwiwa chine mafuta, kana kuti ketone chinwiwa chisati chaitwa bhasikoro. Mushure mekudzidziswa, vatambi vakadyiswa ketone vaive:

• Kuwedzera kupisa mafuta.
• Kuvandudza glycogen kuchengetedza.
• Yakaderera mazinga emusuru lactate (inoratidza nani muscular endurance).
• Mazinga epamusoro eBHB.

Imwe bhenefiti ye exogenous ketoni? Vanobatsira kufambisa shuga kubva muropa kuenda kumuviri wakaonda. Mune mamwe mazwi, inovandudza kuita kwemitambo y inoderedza shuga yeropa panguva imwe chete.

Uye sezvo shuga yakakwira yeropa yakabatana nekufutisa uye chirwere chisingaperi sezvakaratidzwa mukati Iyi studio uye ndozvazvakaitawo chimwe chidzidzo ichi, zvakanaka kuti urambe wakaderera.

Imwe nzira yekuwedzera ketone mazinga uye kuderedza shuga yeropa? MCT mafuta.

#7 MCT mafuta

MCT oiri, kana kuti medium chain triglyceride oil, imhando yemafuta anobva mukokonati mafuta. Pamwe wakambonzwa nezvayo, pamwe yatova neyako.

Chinhu chakanaka nezveMCT mafuta? Kuwedzera zvishoma kune zvinwiwa kana kudya, kunyangwe magiramu mashoma, anogona kukupinza mu ketosis nekukurumidza.

Imhaka yekuti, kusiyana nemamwe mafuta, MCT oiri inoenda zvakananga kuchiropa che ketone kutendeuka. MCT oiri ndiyo yako keto short cut: nyore hack kusimudza BHB ropa mazinga.

Uye iwo mazinga epamusoro eBHB, awachangodzidza nezvawo, anopindirana neleucine kuchengetedza nekugadzirisa tsandanyama.

Kubatanidza ketoni uye leucine iri nyore. Ingo wedzera MCT mafuta, kana MCT oiri poda, kune yako post-Workout mapuroteni anozununguka.

Chimwe chikafu chekuwedzera kune iyo smoothie? Funga zvakasvibira.

Uye zvakare mune yayo hupfu vhezheni.

#8 Vegetables

zvaunoda macronutrient pa keto zviri nyore nyore: mafuta, protein, carbs. unotoziva zviyero zviri nani.

Micronutrients, zvisinei, kwete zviri nyore. Unoda akawanda ezvikafu zvezvese kubva kuhutano hwehuropi kusvika pakufema kusvika pakurovedza muviri kupora. Vhitamini D, vhitamini A, vhitamini C, magnesium, iron, zingi, ayodhini: runyorwa rwakareba kwazvo.

Kuti uwane micronutrients yako, Ambuya vaive vakarurama, unoda kudya miriwo yako. Kunyanya dzakasvibira.

Asi kunyange ukatevera zano raMbuya, unogona kunge uchiri kushayiwa mamicronutrients. Iwe waizoda kudya 3-4 makapu epinashi, semuenzaniso, kusangana nezvinodiwa zvemazuva ese magnesium.

Kana zvasvika kune simbisa tsandanyama uye utsigire tsinga dzako, magnesium chinhu chisiri-chikurukurirwa chinodiwa. Pasina magnesium yakakwana, haugone kuita.

Nguva inotevera paunogadzira post-workout kuzunungusa, funga kuwedzera hupfu hwemuriwo wakagadzirwa zvakanaka kumusanganiswa. Nenzira iyo inovhara zvese zvako macro uye micro zvinodiwa mune imwe kuenda.

Tevere, imwe macro / micro simba: iyo avocado.  

#9 avocado

Imwe kapu yekotapeya ine zvinotevera macronutrients:

• 22 gramu emafuta.
• 4 gramu epuroteni.
• 13 gramu yemakabohydrate.

Mirira, handiti 13 magiramu emacarbs akanyanya kukwirira?

Kwete pamberi pekudya fiber. Chinhu ndechekuti, avocado ine magiramu gumi efiber, uye iyi fiber inobvisa carb mutoro nekudzikamisa mhinduro yeshuga yeropa.

Kuisa masvomhu: 13 magiramu emacarbohydrates - 10 magiramu efayibha = 3 magiramu emacarbohydrates. net.

Saka nekuda kwezvinangwa zvako keto, iwe unongoda kuverenga magiramu matatu emakabhoti kubva kune avocado.

Avocados anewo chikamu chakasimba chemicronutrients. Mukapu imwe chete yemuchero wegirinhi uyu, une:

• 42% yevhitamini yako yezuva nezuva B5 kana pantothenic acid - yekugadzira simba.
• 35% yevhitamini K yako yezuva nezuva - yekuvhara ropa.
• 30% yefolate yako yezuva nezuva: yesimba, metabolism uye DNA kugadzirisa.
• 21% yevhitamini E yako yezuva nezuva - kune antioxidant kudzivirira.

Pakupedzisira, maitiro. Makotapeya anoshandura smoothie yako kubva pamvura kuenda kune gobvu, velvety pudding.

Kana iwe uchiri nenzara mushure meiyo smoothie, funga zvishoma zveketo nzungu.

Nzungu #10

Unoda kuwedzera mamwe mafuta pakudya kwako usina kunwa mafuta omuorivhi?

Easy. Idya michero yakaomeswa.

Maarumondi, nzungu dzemakadamia, macashews, walnuts, uye pistachios zvidyo zvine mafuta akawanda, zvishoma-carb keto.

Asi nzungu haingori masosi akanaka e macronutrients. Izvo zvakare zvitubu zvakanaka zvemicronutrients.

Chikamu chechina chemukombe wenzungu, semuenzaniso, ine 53% yemhangura yako yemazuva ese, 44% yemanganese ako ezuva nezuva, uye 20% yemolybdenum yako.

Tora mhangura. Izvo zvakakosha kune synthesis ye collagen, iyo, sezvaunotoziva iwe, icho chikamu chechero chakanaka kurovedza muviri kupora. Uye zvakaoma kuwana mhangura yakakwana kuburikidza nekudya.

Saka kana iwe uchitungamira mararamiro e ketogenic, nzungu dzinofanirwa kunge dziri huru mukudya kwako.. Hapana chinhu chiri nyore kutora kumitambo yemitambo, hofisi kana mafirimu.

Kana iwe uchida kuvasanganisa, funga nut butter, iyo inonaka semi-mvura yemhando yenzungu. Zviri nani pane bhurugwa kumedza mafuta emuorivhi.

Iye zvino zvawatakura zvakanakisa post-Workout keto chikafu, inguva yekuisa yako keto Workout chirongwa mukuita.

Keto Kudzidzisa Mazano

#1 ganhurira macarbohydrates

Iwe haudi macarbohydrates kuti uvake tsandanyama.

Muchokwadi, kudya makabhohaidhiretsi kunotadzisa ako keto kudzidzisa zvinangwa.

Uine izvozvo mupfungwa, edza zano iri. Verenga yako yemazuva ese carbohydrate kudya uye wobva wanyora iyo nhamba pasi.

Kana iyo nhamba inodarika 10-15% yehuwandu hwekoriori yako, iwe unogona kunge uri kunze kwe ketogenic zone.

Kuti uderedze kudya kwako kwecarbohydrates, ita shanduko shoma. Chinjana nzungu bhata nejelly, bhanana rekotapeya, nemaprotein bars kune mamwe mabhawa ane low carb.

Munguva pfupi iwe unenge uchiwedzera maekisesaizi ako sengeto shasha, uye tsandanyama dzako dzichakutenda.

#2 Sanganisa mushure mekushanda-kuzunza zunza

Iwe unogona kushandura chinenge chinhu chose chiri pane yanhasi runyorwa kuita post-Workout smoothie. Izvi ndizvo zvinoita kuti smoothie iite se:

• 20-30 magiramu euswa-akadyiswa whey mapuroteni ari oga.
• 1-2 mashupuni eupfu MCT mafuta.
• 1 tablespoon ye exogenous ketone munyu.
• 1 yepakati avocado.
• 2-3 zvipunu zve collagen protein poda.
• 1 tablespoon yehupfu yemuriwo.
• ½ kapu yemukaka wekokonati.

Uku kuzunungusa kwakakwira mumafuta kune ako keto zvinangwa uye yakakwira muprotein kune yako tsandanyama synthesis zvinangwa. Uyezve, ine toni ye micronutrients.

Chikamu chakanakisa chekuve nesmoothie routine? Inokuchengetedza marwadzo ekuneta kwesarudzo.

#3 Zvokudya zvine musoro

Kunyangwe iwe ukaenda keto uye nekuderedza zvishuwo zvako, iwe ucharamba uchida chikafu chekudya nguva nenguva. Zvakanaka.

Izvo zvisina kunaka kudya chikafu chisina kudya: machipisi, mapuroteni akakwira carbohydrate, makuki, nezvimwe. Zvikafu izvi zvinokubvisa mu ketosis uye kuita kuti zvishuwo zvako zviwedzere.

Pane kudaro, zvishongedze nezvikafu zvine mafuta akawanda zvinomisa nzara, kusimudzira maekisesaizi, uye kukuchengeta uri mumodhi yekupisa mafuta.

Funga nezvazvo senge pantry makeover. Unogona kuzviita.

#4 Kurovedzera muviri chaiko

Kana zvasvika pakugara wakasimba uye uchitaridzika zvakanaka, chikafu chakakodzera chinongova hafu yeequation. Imwe hafu, hongu, ndeyekurovedza muviri.

Heano mamwe mafambiro anozokubatsira kuti urambe uri mutete uye uine hutano:

• Maekisesaizi emuviri akadai se squats, push-ups, pull-ups, kana mapuranga.
• Inorema inosimudza senge back squats, deadlifts, mabhenji ekutsikirira, kana kettlebell swings.
• High intensity interval training (HIIT): yakaratidzwa kuti inokurudzira mahomoni ane chokuita nekukura kwemhasuru.
• Yoga: inobatsira kune simba, kufamba uye kushanduka.
• Kufamba.

Sarudzo dzako dzekurovedza muviri dzinenge dzisingaperi. Sarudza mashoma, kutenderera kwakakwira uye kwakaderera kusimba, wedzera nguva yako yekudzoreredza, uye shamiswa nemabhenefiti aunowana.

Keto Fuel Post Workout

Fungidzira izvi. Iwe unopedza basa rako, unonzwa nzara, uye famba uchienda kune chikafu chekudya panzvimbo yako yekurovedza muviri.

Zvisarudzo zvinowanzoita dodgy. Maprotein bars akafanana nechocolate bars. Maprotein shake akafanana neagara achizunungusa. High carb uye shuga hope dzinotyisa.

Unogona kumira maminetsi mashoma kusvika wasvika kumba.

Ikoko iwe une zvese zvinoshandiswa kugadzira keto yakakwana kuzunungusa. Whey protein, MCT oiri poda, collagen, avocado, veggie poda, nzungu ruomba - yakanakira post-workout mafuta.

Ichava bhomba remafuta, high-protein keto rakagadzirirwa kuwedzera kupora kwako. Uye ucharovera chipikiri pamusoro.