Ketogenic Diet Supplements: Ndezvipi Zvaunoda paKetogenic Diet?

Vanhu vazhinji vanotora supplements, iyo inogona kuva yakanaka kana yakashandiswa uchiziva. Nekudaro, kuwedzera neaya anobatsira ekudya haisi chikonzero chekudya kwakashata. Kusarudzira chikafu chakazara, chikafu-chikafu chinofanira kugara chiri chinonyanya kutariswa. Saka zvakadini nezve ketogenic dietary supplements?

Kana uchangotanga rwendo rwako ketogenic, unogona kunge uchinetseka kuti ndeapi mavhitamini nemamineral supplements akanakira a ketogenic mararamiro.

Gwaro iri rinobata zvese zvaunoda kuziva nezve mavhitamini akakosha nemaminerari aungade kutanga kutora kuti utsigire chikafu chako che ketogenic.

Iwe unoda zvekuwedzera pane ketogenic kudya?

Kunyange zvazvo kudya kwe ketogenic kunogona kuva neutano hwakanaka kana kukaitwa nemazvo, kuchine zvimwe zvingangoita mavhitamini uye zvicherwa zvinoshomeka zvaunofanira kuziva.

Kuwedzera kunopfuura kungotenga multivitamin (iwe uchadzidza zvakawanda pamusoro peizvi pazasi) paWalmart nekuipedza.

Kuzvidzidzisa pachako ndiko kwakakosha pakusarudza izvo zvinowedzera zvinozadzisa chikafu chako uye zvaunoda.

Ketogenic Dietary Supplements: Minerals

Kana zvasvika kune zvicherwa, pane zvitatu zvinonyanya kutaurwa pamusoro pekudya kwakaderera-carb: sodium, potassium, uye magnesium. Izvi ndizvo electrolyte muviri wako unoda kudzora BP uye kuchengeta tsinga dzako uye tsandanyama kushanda zvakanaka.

Mumavhiki mashomanana ekutanga ekudya kwe ketogenic, iwe ucharasikirwa nehuwandu hwemvura. Izvi zvinodaro nekuti iyo yakaderera-carb, yakakwira-fat keto kudya inokonzeresa kuti usunungure mvura uye idzi electrolytes.

Kwete chete zvakakosha kuzadza electrolytes kuti ugare uine hutano, asiwo kubatsira kudzivirira mhedzisiro inobatanidza nayo keto flu.

Sodium

Muzvokudya zvakajairika, iwe unowanzorairwa kuderedza kana kudzivisa sodium. Asi kana iwe uri pakudya kwakaderera-carb, iwe unotoda yakawanda sodium, sezvo sodium isina kukwana inogona kukonzera kuvimbiswa, kutemwa nemusoro, kuneta, uye kunyange kurova kwemoyo.

Kunze kwekunge uine chirwere chekurapa chinoda kuti iwe udzore yako sodium kudya, kazhinji zvakanaka kuti uwane munyu mushoma pane keto chikafu. Yakatenderedza 3.000-5.000 mg yesodium pazuva kazhinji imari yakanaka ( ¹ ).

Iwe unogona kuwana yese sodium yaunoda kubva kune masosi akadai electrolyte kuwedzera kana kubva muzvinwiwa, senge organic bone muto, kana nekuwedzera miriwo yemugungwa senge nori seaweed, sora regungwa kana dulse pakudya kwako, kana nekumwaya munyu mudiki mugungwa pandiro dzako. Iwe unogona zvakare kuwana yakawedzera sodium kubva kune yakakwira-munyu miriwo senge cucumber uye celery, kana zve walnuts nemhodzi dzine munyu ² ).

Potasiamu

Potassium iminerari yakakosha inoita basa rakakosha mumabasa mazhinji mumuviri wako, kunyanya kana zvasvika kune hutano hwemaserura. Zvidzidzo zvakaratidza kuti kushomeka kwechikafu ichi kunogona kukonzera kukura kwechirwere chemoyo, kuora kwemapfupa uye hypertension ( ³ ) ( ⁴ ).

Kurudziro yakawanda yekudya kwe potassium inenge 2,000 mg pazuva, asi kune avo vari pakudya kwe ketogenic, kuwedzera huwandu kusvika ku3,000 mg inokurudzirwa. Funga kutora potassium mufomu yekuwedzera, sezvo yakawandisa inogona kuva muchetura ( ⁵ ) Iwe unogona zvakare kuiwana nekushandisa Kwete Munyu, inotsiva munyu.

Kudya michero nemiriwo ine potasium yakaita sekotapeya necauliflower, zviyo zviviri mune chero chirongwa chekudya ketogenic, inzira yechisikigo uye ine hutano yekushandisa iyi mineral. ⁶ ) ( ⁷ ).

Zvimwe zvekudya zvakakwana zvinosanganisira:

Magnesio

Vanosvika 57% yevanhu muUnited States vane kushomeka kwekiriniki magnesio. Izvi zvakakosha nekuti iwe unoda magnesium kuchengetedza masero ako ekutanga simba system kushanda nemazvo uye kuchengetedza kutendeka kwetishu ( ⁸ ).

Kushaikwa kwemagnesium kunogona kukonzera njodzi yakawedzera yekukudziridza mamiriro akadai sechirwere chemoyo, kushaya simba kwetsandanyama, uye osteoporosis ( ⁹ ).

Paunotanga kudya kwako ketogenic, unogona kutambura tsandanyama nekuda kwekushaya mvura uye kurasikirwa kwe electrolytes panguva yekutanga, apo muviri wako unotanga kuchinja mu ketosis. Kuwedzera ne magnesium glycinate kana magnesium citrate, maviri emhando dzinotorwa nyore nyore dze magnesium, zvinogona kubatsira kudzivirira iyi mhedzisiro.

Semutungamiri mukuru, tora 500 mg ye magnesium supplement zuva rimwe chete usati warara. Kana zviri zvechikafu, chikafu chine magnesium senzungu (semhodzi dzenhanga) nemuriwo wemashizha egirinhi (eg sipinachi) isarudzo yakanaka, asi inogona kusakwana. ¹⁰ ).

Calcio

Calcium imwe electrolyte inogona kubviswa panguva yekuchinja kune ketogenic kudya. Kunyangwe zvisiri izvo zvinonetsa kana ukatevera chikafu chine hutano, dzimwe nguva ungangoda kuwedzera calcium supplement.

Iyo inonyanya kuoneka sosi yecalcium mumukaka, asi kana iwe usingakwanise kuve nemukaka, mamwe akakosha masosi e calcium ihove, broccoli, kale, bok choy, kana unsweetened, flavouted almond mukaka. ¹¹ ).

Kana iwe uchida kuwedzera kudya kwako necalcium, ita shuwa kuti inosanganisira vhitamini D, sezvo vhitamini iyi inofanirwa kutora calcium ( ¹² ).

Ketogenic Dietary Supplements: Vitamine

Kana iwe ukatevera hutano uye hwakasiyana-siyana ketogenic kudya, kuwana chiyero chakakodzera chevhithamini yehutano hwakanaka hazvizove dambudziko. Nekudaro, kuwana zvese zvinovaka muviri zvaunoda kuti uchengetedze muviri wako uine hutano dzimwe nguva zvinogona kuve dambudziko. Apa ndipo apo ketogenic diet supplements inogona kubatsira.

Vitamin D

Vhitamini D Ndiyo imwe yemavhitaminzi akakosha kuvanhu, ane mutoro wekudzora kuzvimba, kusadzivirirwa, mahomoni ebonde, nezvimwe zvakawanda. Hazvina mhosva kutaura, zvakakosha kuti uwane zvakakwana, uye vanhu vazhinji havadaro ( ¹³ ).

Kana iwe usina chokwadi kuti mazinga ako evhitamini D ari sei, nzira iri nyore yekuziva ndeyekuongororwa ropa. Iwe unogona kuita izvi panguva yekuedzwa, uye inowanzovharwa neinishuwarenzi yako kana inodhura zvakanyanya.

Yakanyanya mazinga evhitamini D anofanirwa kunge ari pakati pe65 kusvika 75 ng / ml. Zvikasadaro, kuwedzera kungava danho rako rinotevera. Huwandu hwakanaka i1000 kusvika 1500 IU pamakirogiramu makumi maviri neshanu ehuremu hwemuviri. Ita shuwa yekudya mamwe mafuta kana uchinge waatora (kunze kwekunge iyo yekuwedzera ine mafuta) sezvo vhitamini D inonyungudika.

Edza kuitora mangwanani sezvo dosi yehusiku inogona kukanganisa kurara kwako.

Vitamin A

Dzimwe nguva kana wawedzerwa vhitamini D, izvi zvinogona kuwedzera zvaunoda zve vitamini A, saka ramba uchifunga izvi. Kana uine chirwere che autoimmune, zvaunoda zvinogona kunge zvakatokwira ( ¹⁴ ).

Mafuta echiropa checod uye nyama yenhengo ndiyo sosi yakakura yevhitamini A ( ¹⁵ ) ( ¹⁶ ).

Omega-3

Omega-3 fatty acids yakakosha kudya, izvo zvinoreva kuti muviri wako haugone kuzvigadzira, saka unofanirwa kuzvidya kubva kunze. Vanogona kubatsira kuchengetedza hutano hwemoyo nehuropi, kuderedza kuzvimba, uye kudzivirira matambudziko ane chekuita nehuropi akadai sekuora mwoyo kana dementia ( ¹⁷ ).

Vanhu vazhinji vangangoda imwe omega-3 yekuwedzera kunze kwekunge vari kudya miriwo yemusango yakacheneswa nehove dzine mafuta (sesalmon, sardines, kana anchovies) mazuva ese. Inenge 3000-5000 mg yemafuta ehove pazuva ine yakakwira yakakwira yeEPA / DHA imari yakanaka ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ).

Ramba uchifunga kuti font yakakosha. Ita shuwa kuti iwe unowana yekuwedzera mafuta ehove ine nyeredzi shanu kubva kuInternational Fish Oil Standards (IFOS) uye Shamwari dzeGungwa (FOS) yekutsvaga chisimbiso chekubvumidzwa. Ramba uchifunga kuti iwe unowana izvo zvaunobhadhara kana zvasvika kune hove mafuta, saka zvakakodzera kushandisa yakawanda.

Ko multivitamin complex yakanaka here?

Iwe unogona kunge uchinetseka kana zvine musoro kuvhara zvese zvaunoda kamwechete ne multivitamin supplement. Kunyange zvazvo izvi zvichiita sepfungwa yakanaka, chokwadi ndechokuti kutora multivitamin kunoreva kutora muzvakagadzirwa zvinovaka muviri uye kuwana huwandu hwazvo husingatevedzeri zvaungawana kubva kune zvokudya zvakakwana. Iri idambudziko nekuti:

• Kudya kwakashata kwemamwe mavhitamini kunogona kusashanda.
• Kutora mavhitamini pasina huwandu hwakakodzera hwemamwe mavhitamini kunogona kusashanda kana kuve nengozi.

Chinokosha ndechekuti kana zvasvika pakudya, bheji yako yakanakisisa ndeyokudya zvokudya zvakakwana.

Shandisa poda yakasvibirira, kwete multivitamin

Un upfu hwemuriwo Yakagadzirwa zvakanaka uye yemhando yepamusoro inogona kukupa iwe yakawedzerwa kudya kwawaizowana kubva mumultivitamin, asi nenzira ine hutano, inogona kushandiswa kubva kuchikafu chaicho.

Sezvo chikafu chakazara chanyatso kudzorwa kuita hupfu, iwe unowana iyo yakazara spectrum yekudya kwako mune chimwe chigadzirwa.

Ingo wedzera chipunu kune yako yemangwanani smoothie uye iwe unowana zvese zvayo zvinovaka muviri kukosha.

Zvimwe ketogenic dietary supplement yekufunga nezvayo

Chinangwa chekudya kwe ketogenic ndechekuwana kudya kwekudya ketosis, mamiriro ekugadzirisa muviri umo muviri wako unofuridzirwa nemitumbi yeketone uye kwete glycogen (inopihwa nemakhahydrates).

Yakakwira ketone mazinga akakosha pakuwana nekuchengetedza ketosis, uye kushandisa keto-inoshamwaridzika yekuwedzera inogona kuve sarudzo huru kutsigira hutano hwako zvinangwa. Heano mamwe ekuwedzera ketogenic kudya akakodzera kufunga.

• MCT Oiri Poda: ari MCT (medium chain triglycerides) inotorwa kubva kucocci. Mafuta mukati powder MCT Iyo yakanaka yekuwedzera kune yako pre-Workout shake sezvo inogona kuwedzera simba rako mazinga uye inopa inogara ichipa peturu.
• Exogenous ketones: Supplements ketoni exogenous Izvo zvine BHB (beta-hydroxybutyrate), rudzi rwemorekuru inopa simba kumuviri mukusavapo kweglucose.

Kugaya enzyme, probiotics uye fiber supplement: Paunotanga shanduko kuenda ku ketosis, digestive system yako inochinja zvakare. Kuti utsigire shanduko idzi, kutora imwe yeaya ekuwedzera anogona kutsigira gut microflora yako uye yakazara kugaya basa.