Iwo gumi nemana akanakisa ekuwedzera ekudya kwako keto

Iwe unoda keto supplements, kana iwe unogona kuwana zvese zvinovaka muviri zvaunoda kubva kune chikafu chakakodzera keto mararamiro?

Mhinduro pfupi ndeyokuti zvinowedzera zvinogona kufambisa zvakanyanya kukura kwekudya kwako ketogenic.

Zvinogona kunetsa kuwana zvese zvinovaka muviri zvaunoda uchiri kubata huwandu hwakakodzera hwemacros. Apa ndipo panopinda keto supplements.

Chii chinokonzera ketosis uye ketogenic kudya kuve hutano kana husina hunoenderana nemhando ye macros uye micronutrients yaunodya.

Kuti uteedzere yakakwana keto kudya, unofanirwa kunzwisisa ma supplements.

Nei Mawedzero Akakosha MuKeto

Kudya kwe ketogenic kwakasarudzika pakuti kunoshandura metabolism yako. Mhedzisiro yesimba remuviri ishuga kubva kumakabhohaidhiretsi, asi unobvisa iyi tsime guru resimba paunotanga kudya kwakaderera-carbohydrate.

Nekuda kweizvi, muviri wako unochinja magiya uye chinja kune imwezve simba sosi: mafuta. Kana izvi zvikaitika, muviri wako unotanga ketogenesis - zvitoro zvemafuta zvinoshandurwa kuita ketoni muchiropa, ichipa imwe mafuta emagetsi.

Iwe unobva pakuva muchina unodyiswa necarb uchienda kumuchina wakadyiswa mafuta. Shanduko iyi yakakura uye, sekuchinja kwese, inoda kugadziridzwa muviri wako uchidzikama. Ketogenic supplements inokubatsira kuti upfuure neshanduko iyi pasina mhedzisiro.

Kunyange zvisingawanzo kudikanwa pakudya kwe ketogenic, zvinowedzera zvinogona kubatsira munzira dzakakosha:

Deredza zviratidzo zveketo flu

La keto flu Inowanzokonzerwa nekushayikwa kwevhithamini nemaminerari panguva yekuchinja kune ketosis.

Semuenzaniso, sezvo masero ako anoshandisa ese glycogen zvitoro mumuviri wako, ivo vanorasikirwa nemvura uye nayo yakakosha electrolytes.

Iva nema supplements akakodzera, akadai electrolyte, inogona kubatsira kudzivirira kushomeka kwekudya kunokonzera keto flu, uye inogona kurerutsa shanduko.

Maitiro ekuzadza chero mapundu ekudya mukudya kwako ketogenic

Nekuti chikafu che ketogenic hachibvumiri michero ine starchy kana miriwo, ungasaziva kuti ungawana kupi mavhitamini nemaminerari awakambowana kubva kune izvo zvekudya. Iwe unogona zvakare kuda fiber yekuwedzera kana iwe ukaona kuti kugaya kwako kwachinja uye iwe unoda zvishoma zvakawanda.

Keto supplements inobatsira kurerutsa shanduko kuenda ku keto nekuti vanogona kukupa akakosha mavhitamini nemamineral sezvaunochinja kuti uzvitore kubva kune keto chikafu senge nyama tsvuku, mazai, uye yakaderera-carb miriwo.

Somuenzaniso, tora a kuwedzera kwemuriwo Zvinogona kubatsira kana iwe usingadi kudya zvakawanda zvekare kare uye mamwe mashizha ane mashizha.

Tsigira zvinangwa zvehutano hwako

Keto zvinowedzera zvinogona kutsigira zvinangwa zvehutano zvakakukurudzira kuti utange ketogenic kudya.

Semuenzaniso, mafuta ehove anogona kutsigira zviri nani cognitive basa, iyo inobatsira yekudya ketogenic, nepo MCT mafuta inogona kutsigira ketone mazinga.

Kushandisa keto supplements kunokubatsira kuti uve paunogona napo, uye kunzwisisa kuti mamwe ma supplements anoshanda sei kunoita kuti zvive nyore kuziva kana uchiada.

Iwo 6 akanakisa ketogenic ekuwedzera

Aya ndiwo epamusoro ketogenic ekuwedzera aunofanira kufunga nezvawo kutora.

1. Electrolyte Supplements yeFluid Balance

Nepo kudya ketogenic inopa zvakawanda zvehutano zvinobatsira, zvakakosha zvicherwa zvakadai se potassium, magnesium, sodium, uye calcium inobva zvisiri ketogenic zvokudya. Aya ma electrolyte anodzora tsinga uye mhasuru basa, pakati pezvimwe zvinhu zvakawanda.

Iyo yakaderera-carb chimiro chekudya kwe keto chinoita kuti itsvo dzako dzibvise mvura yakawandisa, ichiburitsa sodium uye mamwe ma electrolyte anoda kuzadzikiswa.

Kuderera kwema electrolyte aya, kunyanya sodium uye potassium, kunogona kutungamirira kune zviratidzo zvakadai semusoro, kuneta, uye kuvimbiswa, inozivikanwawo se. keto flu.

Nokuzadza izvi zvakakosha electrolytes kuburikidza nechikafu kana supplements, iwe unoderedza zviratidzo zveketo flu uchizvidzivirira kubva kune kwenguva refu keto kushomeka.

Pazasi pane ma electrolyte mana ekuziva kana uchiita keto.

Sodium

Hutano hune hutano hwesodium mumuviri hunodiwa kune tsinga uye tsandanyama basa. Kugona kwesodium kuchengetedza mvura kwakakoshawo pakuchengetedza chiyero chemamwe maelectrolyte.

Zvokudya zvakawanda zvinokurudzira zvishoma sodium, asi iwe ungada zvakawanda pa keto nokuti sodium inorasika nekurasikirwa kwemvura, kunyanya pakutanga kwekudya kwe ketogenic.

Nzira yekuwana sodium

Nepo iwe usingade yekuwedzera sodium, ungangoda kuzadza sodium yakarasika muketo ne:

• Kuwedzera munyu muchikafu kana zvinwiwa zvako. Sarudza Himalayan gungwa munyu.
• Bebe muto webhonzo nguva dzose.
• Idya zvakawanda zvekudya zvine sodium senyama tsvuku kana mazai.

Cherechedza: sodium ine chekuita neropa. Dzora mashandisirwo ayo kana uchinetsekana kana kutarisisa hypertension. Masangano mazhinji ehutano anokurudzira kudya kwesodium kwete kupfuura 2300 mg pazuva (tipuni imwe chete).

Magnesio

Kushaikwa kweMagnesium kwakajairika, uye zvakatonyanya kune vanhu vanotevera kudya kwakaderera-carbohydrate. Kuongororwa ropa ndiyo nzira yakanakisa yekuziva mazinga ako zvechokwadi, asi tsandanyama cramps uye kuneta zviratidzo zvakajairika zvekushomeka kwemagnesium.

Magnesium zvinowedzera Vanobatsira kuchengetedza kurova kwemoyo kwakajairika, kusadzivirirwa kwehutano, uye tsinga uye mhasuru kushanda. Inoshanda necalcium kuchengetedza mapfupa ane hutano uye inotsigira zvinopfuura mazana matatu maitiro emuviri, kusanganisira kurara mutemo and the kuchengetedza kwemazinga e testosterone akakwana.

Nzira yekuwana sei magnesium

Iwe unogona kuwana magnesium kubva kune magnesium-yakapfuma chikafu sembeu dze pumpkin, maamondi, avocado, muriwo kubva green tsamba y yoghurts ine mafuta akawanda. Asi zvimwe zvezvikafu izvi zvine makabhohaidhiretsi uye zvinogona kunetsa kuwana zvakakwana kuti zvizadzise zvido zvako zvemagnesium pasina kudarika makrohydrates ako.

Saizvozvo, ungangoda a kuwedzera. Kune vakadzi, 320 mg ndiyo yakanaka, nepo varume vachida 420 mg ye magnesium pazuva.

Potasiamu

Potassium inobatsira muviri kuchengetedza BP yakajairika, chiyero chemvura, uye kurova kwemoyo. Inobatsirawo kuputsa uye kushandisa macarbohydrates uye kuvaka mapuroteni..

Nzira yekuwana potassium

Kazhinji potassium supplementation inoodzwa mwoyo, sezvo yakawandisa ine chepfu. Yakanyanya kuwanikwa kubva kune yakazara chikafu ketogenic masosi senge nueces, green yemashizha miriwo, avocado, salmon y howa.

Calcio

Calcium ine mabasa akawanda mumuviri. Mabhonzo akasimba anongova chikamu chimwe chete, kunyange iri iro rinonyanya kuzivikanwa basa mukufungidzira kwakakurumbira. Calcium ndiyo inokonzerawo kugwamba kweropa kwakaringana uye kutsikisa tsandanyama.

Nzira yekuwana sei calcium

Ketogenic zvinyorwa zve calcium zvinosanganisira hove, green yemashizha miriwo s broccoli, dairy y mukaka usina mukaka (Nemukaka wezvirimwa, ita shuwa kuti hauna shuga kana macarbohydrates). Iwe unogona kunge uchiri kuda kuwedzera ne calcium kuvhara mabhesi ako. High-quality calcium supplements inosanganisira vhitamini D, iyo inofanirwa kuvandudza kunyura.

Vese varume nevakadzi vanoda nezve 1000 mg ye calcium pazuva.

2. Vitamin D yekusimbisa uye hutano hwehomoni

Vitamin D inoshanda sechikafu uye hormone mumuviri wako. Zvigadzirwa zvakawanda zvekudya zvakasimbiswa ne vitamin D nekuti zvakaoma kuwana zvakakwana kubva mukudya chete. Iwe unogona kuzviwana kubva pakubuda kwezuva zvakare, asi munzvimbo dzine zuva rakakwana. Zvakare, kugara muzuva kwenguva refu kunoisa panjodzi yegomarara reganda.

Vitamin D inobatsira muviri wako kutora calcium, magnesium, uye mamwe mamineral. Izvo zvinodiwawo kuchengetedza simba uye kukura kwemhasurula Bone density, mazinga e testosterone ane hutano uye ku tsigira hutano hwemoyo uye immune system.

Pasinei nemabasa aya akakosha, chikamu chimwe muzvitatu chevaAmerica chakaderera muvhitamini D. Ramba uchifunga kuti kudzora hunhu hwekudya pane ketogenic kudya kunogona kukuisa iwe munzvimbo yakaderera. njodzi yakawedzera yekushaikwa.

Ungazviwana sei

Iwe unogona kuwana vhitamini D kubva kune mamwe marudzi ehove dzakakora uye howa, asi zviri pamusoro pazvo pakudya kwe ketogenic, kunze kwekunge iwe uchidyawo zvigadzirwa zvemukaka zvakasimbiswa. Kuwedzera ne400 IU pazuva kunokurudzirwa.

3. MCT mafuta ekugadzirisa mafuta

MCT inomirira medium chain triglycerides uye imhando yemafuta anogona kushandiswa nemuviri wana simba ipapo ipapo pane kurichengeta semafuta. MCTs inokubatsira kugadzira ketoni mumuviri wako, izvo zvinodiwa kuti upinde uye ugare mu ketosis, nokuti ivo vane simba rinonyanya kushanda simba kupfuura glucose (iyo inobva kumakhahydrates).

Kukurumidza kushandiswa kwe MCT sehuni inovaita iyo yakanakisa yekuwedzera kune ketogenic kudya kuti urambe uri mune yakakwira simba nyika kupisa mafuta uye kusangana nemafuta ako emazuva ese ekudya macros.

Nzira yekushandisa nayo

MCTs inowanikwa mu kokonati mafutala Ruomba, the cheese and the yoghurt. Asi nzira yakanakisa yekuwana dhamu yakanyungudutswa iyo muviri wako unogona kugaya zviri nyore ndeyekuwedzera nayo MCT mafuta mumhando yemvura kana poda yeMCT mafuta.

MCT mafuta poda kazhinji zviri nyore kuti dumbu rigaye pane mvura yeMCTs uye inogona kuwedzerwa kune zvinozunza uye zvinopisa kana zvinotonhora zvinwiwa. Shandisa inokwana hafu kana yakazara sevhisi pazuva.

4. Krill mafuta emwoyo neuropi

Muviri wako unoda marudzi matatu eomega-3 fatty acids: EPA, DHA, uye ALA.

Krill mafuta yakanakisa bioavailable sosi yeEPA (eicosapentaenoic acid) uye DHA (docosahexaenoic acid), maviri akakosha omega-3 fatty acids aunofanira kuwana kubva mukudya kwako kana kuwedzera; muviri wako haungaubudi uri woga.

Imwe mhando ye omega-3, ALA kana alpha-linolenic acid, inowanikwa mukudya kwezvirimwa senge. nueces, mhodzi dzehemp nembeu dzechia.

Muviri wako unogona kushandura ALA kuita EPA neDHA, asi mwero wekutendeuka wakaderera. Ndokusaka zviri nani kuwedzera nehove mafuta ekuwedzera kana idya hove dzakawanda dzemhando yepamusoro.

Nepo chikafu che keto chinogona kunge chine omega-3s, chikafu che keto chakakwirawo mu omega-6s, iyo inogona kukonzera kuzvimba muhuwandu hwakawandisa.

Vanhu vazhinji vanodya yakawandisa omega-6s uye isina kukwana omega-3s, saka iwe unofanirwa kuedza chiyero che1: 1.

Omega-3s yakakosha kuhutano hwehuropi nemoyo munzira dzakawanda. Kuwedzera ne omega-3s kunogona kubatsira:

• Rwisa kuzvimba.
• Kunoderedza zviratidzo zvekuora mwoyo.
• Kuchengeta mazinga eropa e-triglyceride akaderera (yakakwirira triglycerides inobatanidzwa nekuwedzera kwengozi yechirwere chemwoyo) sezvinoratidzwa mune izvi zvidzidzo zvitatu: kudzidza 1, kudzidza 2, kudzidza 3.
• Lower triglycerides kunyange kupfuura ketogenic kudya chete, uyewo yakaderera yakazara uye LDL cholesterol, mafuta emuviri, uye BMI.

Sei krill mafuta? Krill mafuta ekuwedzera Iwo ane ese omega-3s mumafuta ehove, asi aine mamwe mabhenefiti. Krill oiri zvakare ine phospholipids uye ine simba antioxidant inonzi astaxanthin. Astaxanthin ine neuroprotective properties izvo zvinogona kuderedza kukuvadzwa kuhuropi uye nechepakati tsinga system zvinokonzerwa ne oxidative stress.

Kunze kwekunge wadya hove dzesango, dzakakora, dzakacheneswa semasadhini, salmon uye mackerel, akawanda green yemashizha miriwo zuva nezuva uye nyama yemombe yakadyiswa nouswa, ungangove uchiri kuda mamwe omega-3s.

Ungazviwana sei

Nepo American Heart Association ichikurudzira 250-500 milligrams yeEPA neDHA yakasanganiswa pazuva, zvidzidzo zvakawanda pamafuta ekrill izvo zvinoratidza hutano hunobatsira shandisa pakati pe300 milligrams uye 3 gramu. Izvo zvinofanirwa kupa nezve 45-450 mg yeEPA neDHA yakasanganiswa pazuva.

Sarudza chete emhando yepamusoro krill oiri yekuwedzera ine miyedzo yakasimba kuti uone kuti haina simbi inorema uye zvimwe zvinosvibisa. Iwe unogona zvakare kuona kuti mugadziri anodzidzira hunyanzvi hwekutsvaga.

5. Exogenous ketones nokuda ketosis

Exogenous ketoni imhando yekunze yemaketoni iyo muviri wako unoburitsa mu ketosis.

Tora exogenous ketones Inogona kusimudza mazinga eketone uye kukupa simba rekuwedzera nekukurumidza, ungave uri mu ketosis kana kwete. Iwo akakodzera mubatsiri kune ketogenic kudya.

Izvo zvingangobatsira zvekushandisa exogenous ketones zvinosanganisira:

• Kunyanya kutarisa.
• Higher simba mwero.
• Simba rakawanda rekuita zvirinani zvemitambo.
• Kuderera kwekuputika.

6. Keto Greens for Complete Nutritional Support

Kutora boka remunhu ega vhitamini uye zvicherwa zvekuwedzera zvinogona kupenga, uye akawanda mavhitamini haakupi iwe musanganiswa wakakodzera weketo. A upfu hwemuriwo wemhando yepamusoro inzira yakanaka yekuvhara ako ese mabhesi ekudya. Asi hazvisi nyore kuwana. Sezvo ivo kazhinji vane macarbohydrates akawanda.

3 ketogenic supplements iwe yaungade

Kunyangwe izvi zvinowedzera zvisina kukosha sezviri pamusoro, zvinogona kubatsira kurerutsa shanduko yako mu ketosis uye kuramba uchitsigira chikafu chako che ketogenic.

1. L-glutamine

Iyo yakaderera-carbohydrate yemhando yekudya ketp inoderedza kushandiswa kwemichero nemiriwo, izvo zvakapfuma zvitubu zve antioxidants. MaAntioxidants akakosha mukurwisa chepfu yemahara radicals inoumba mumuviri.

L-glutamine is amino acid iyo inoshandawo se antioxidant, saka kuwedzera iyo inogona kupa a rubatsiro rwekuwedzera kurwisa kukuvara kwesero.

Iyo zvakare isarudzo yakanakisa kune chero munhu anorovedzera nesimba, izvo zvinongogona kuderedza iyo glutamine zvitoro. Kuwedzera kunogona kubatsira kuvadzoreredza mushure mekurovedza muviri kwega kwega kuchengetedza muviri uye kukurudzira ipfupi kupora nguva.

Nzira yekushandisa nayo

L-glutamine inowanikwa mu capsule kana fomu yehupfu uye inowanzotorwa mumadosi e500-1000 mg pamberi peimwe neimwe. kudzidziswa.

3. 7-oxo-DHEA

Iyo inozivikanwawo se7-keto, 7-keto-DHEA inonzi oxygenated metabolite (chigadzirwa che metabolic reaction) yeDHEA. Tsvagiridzo inoratidza kuti inogona kuvandudza Kurasikirwa kwehuremu hwekudya kwe ketogenic.

A randomized, double-blind, placebo-controlled controlled study yakawana kuti 7-oxo-DHEA, yakasanganiswa nekurovedza muviri zvine mwero uye kudya kwakaderera-koriori, zvakanyanya kuderedza uremu hwemuviri uye mafuta emuviri. zvichienzaniswa nekurovedza muviri uye kudya kwakaderera kwekoriori chete.

Mune mamwe mazwi, zvinogona kukwidziridza metabolism yako uye yako kurasikirwa uremu kuedza.

Nzira yekushandisa nayo

La tsvakurudzo yazvino inoratidza kuti inoshanda uye yakachengeteka kutora 200-400 mg zuva nezuva muzvikamu zviviri zvakakamurwa zve 100-200 mg.

4. Grass-fed collagen

Collagen inoita 30% yeprotein yakazara mumuviri wako, asi ndizvo izvo vanhu vazhinji vasina kukwana. Ichi ndicho chikonzero kuwedzera kwakakosha.

Collagen Inogona kubatsira bvudzi rako, nzara uye ganda kukura uye kuva neutano, uye inogona kunyange kuporesa ura hunobuda.

Dambudziko nderekuti kutora yakajairwa collagen yekuwedzera kunogona kukubvisa mu ketosis, saka keto-inoshamwaridzika collagen ndiyo yekutarisa.

Ketogenic collagen Izvo chaizvo musanganiswa we collagen uye MCT oiri poda. MCT oiri poda inononoka kunyura kwe collagen mumuviri, saka inogona kushandiswa pakurapa uye kupora pane kukurumidza kuchinjika kuglucose.

4 chikafu chese chekushandisa seketo supplements

Kune mamwe anoshanda ese echikafu sarudzo yekuwedzera yako ketogenic chikafu. Funga kuvawedzera kumaitiro ako ezuva nezuva.

1. Spirulina kuderedza cholesterol

Spirulina iblue-green algae ine ese amino acids anodiwa nemuviri wako, zvichiita kuti ive protein yakakwana. Iinewo potassium, iron, magnesium, uye zvimwe zvinovaka muviri. Spirulina zvakare ine antioxidant zvimiro.

Kudya kwezuva nezuva kwe spirulina kune zvakare yakaratidza mhedzisiro yakanaka paBP uye cholesterol, kuderedza LDL ("yakaipa") cholesterol uye kukwidza HDL ("yakanaka") cholesterol.

Nzira yekushandisa nayo

Spirulina inogona kutorwa mu capsules kana sehupfu uye yakasanganiswa mu smoothie kana kuti mvura yakachena. Tora 4.5 gramu (kana inenge teaspoon) pazuva.

2. Chlorella kurwisa kuneta

Kunge spirulina, chlorella imwe yegirini algae superfood.

Chlorella inonyanya kubatsira mumatanho ekutanga keto kana urikunzwa kuneta. Ine Chlorella Growth Factor, chikafu chine RNA neDNA icho inogona kubatsira kuwedzera simba rekufambisa pakati pemasero.

Nzira yekushandisa nayo

Chlorella inouya mu capsule, piritsi, kana fomu yehupfu. Ita shuwa kuti yakaongororwa kusvibiswa kweheavy metal. Inogona kusanganiswa mu smoothie, mvura, kana chimwe chinwiwa zuva nezuva.

3. Dandelion mudzi wekutora mafuta

Kuwedzera kwakanyanya kwekudya kwemafuta pakudya kwe ketogenic kunogona kutanga kukonzeresa kusagadzikana kwekudya mune vamwe vanhu. The Dandelion inobatsira kukurudzira kugadzirwa kwebile mu gallbladder, iyo inokurudzira kugaya zviri nani uye kunwa kwemafuta, iyo huru inopa simba mukudya kwe ketogenic.

Nzira yekushandisa nayo

Dandelion inogona kutengwa mumabhegi etii kana kuwanda kudyiwa sezvinodiwa setii. Kana ukaishandisa muhuwandu, tora 9-12 maspuni (2-3 gramu) pazuva.

4. Turmeric kurwisa kuzvimba

Zvimwe zvigadzirwa zvemhuka zvemhando yepasi zvinogona kuita kupisa. Kana usingakwanise kushandisa mari yakawanda panyama yemhando yepamusoro uye zvigadzirwa zvemukaka, kutora matanho ekuwedzera ekudzivirira kuzvimba ipfungwa yakanaka.

Pamusoro pemafuta ehove, turmeric icho chikafu chine simba chepanyama chinopesana nekuputika. Iine curcumin, iyo inobatsira kurwisa chikafu chinopisa.

Nzira yekushandisa nayo

Bika neturmeric kana kuisanganisa neghee kana mukaka wose wekokonati, kokonati mafuta nesinamoni kugadzira turmeric chai. Iwe unogona zvakare kuwedzera diki dema mhiripiri, iyo inogona kuvandudza curcumin kutora. Shandisa 2-4 gramu (0.5-1 mashupuni) pazuva.

Kushandisa ketogenic supplements kurerutsa shanduko uye kugadzirisa

Kunyangwe zvichikwanisika kuwana chikafu chese chaunoda pane ketogenic chikafu, vanhu vakawanda havagoni kudya zvakakwana nguva dzose.

Idzo sarudzo dzekuwedzera mugwaro rino dzinofanirwa kukubatsira kuzadza mapeji uye kutowedzera kuita kwako uchitevera chikafu che ketogenic uye kutungamira mararamiro ane hutano.