Ketogenic vs. Calorie Restrictive Diet: Nzira Yokuderedza Mafuta Emuviri Pasina Kuzviitira Nzara

Kana ukafunga kuti unoda kudonhedza makirogiramu mashoma uye wodzikira uremu, chinhu chekutanga chaungaita kunyura mune imwe tsvakurudzo yepaIndaneti kuti udzidze kuderedza mafuta emuviri uye kuti chii chinonyanya kufarirwa kuderedza uremu.

Paunenge uchiongorora sarudzo dzako, unogona kusangana nechimwe chinonzi chikafu chekucheka.

Muchikamu chino, iwe uchadzidza kuti chikafu chekucheka chii, kuti chinofananidzwa sei nemararamiro ane hutano keto, uye ndeipi yaunofanira kuedza kuzadzisa zvinangwa zvako zvekurasikirwa.

Chii chinonzi chikafu chekucheka?

Kudya kwekucheka, kunozivikanwawo se "shredding diet," chirongwa chekudya chakaderera mumakori, makhahydrates, uye mafuta nechinangwa chikuru chekukubatsira kubvisa mafuta emuviri uye. kukurudzira kukura kwemhasuru.

Izvo zvinowanzoitika pakati pevakavaka muviri uye yemakwikwi emhando dzekusimba, asi vamwe vanhu vanoishandisa kuti vadzike uremu nekukurumidza. Kusiyana nemamwe mapurogiramu ekuderedza uremu, kudya uku hakufanirwe kuteverwa kwenguva yakareba nekuda kwekushomeka kwayo kwekoriori.

Muchokwadi, vanhu vazhinji vanongoenda pakudya kwekucheka kwevhiki pamberi pemakwikwi.

Ketogenic vs. Cutting Diet: Chii Chinosiyana?

Nzira inonyanya kushanda yekuona chikafu chakakodzera chezvinangwa zvehutano hwako kudzidza izvo zvekutanga zvesarudzo yega yega, kuongorora mhedzisiro yemuviri neyepfungwa inogona kuitika, uye ona kuti ndeipi inonyatsoenderana nemararamiro ako.

Heino mhedziso yekudya kwe ketogenic uye kudya kwekucheka:

Nheyo dzekudya kwe ketogenic

La standard ketogenic kudya (SKT) inogona kugamuchirwa semararamiro akasimba, kungave munguva pfupi kana refu. Chinangwa chikuru ndechekuita kuti muviri wako upinde mune ketosis, iyo metabolic mamiriro umo muviri wako unoshandisa mafuta (panzvimbo yemakhahydrates) senzvimbo yayo huru yesimba.

Iwe unogona kuwana iyi mamiriro nekutevera yakaderera-carbohydrate kudya, yakasimbiswa neane hutano, chikafu-dense chikafu.

Izvi ndizvo zvaunofanira kuita:

• Deredza kutora kwako kwese kana net carbs.
• Tarisa pane mapuroteni nemiriwo. Protein inofanira kusanganisira mune sarudzo de high quality Chemhondoro nyama yemombe itsva yakadyiswa nouswa, organic mazai uye salmon yemusango.
• Zvadaro sanganisira zvimwe mafuta ane hutano. Iwe unofanirwa kutarisa pamafuta akaita seavocado, maamondi, uye bhotela rinowanikwa kubva kumombe nyowani dzakadyiswa uswa.
• mvura, tii, kofi yakasimbiswa, kombucha nemvura yekokonati ndezvimwe zve ketogenic zvinwiwa izvo unogona kunakidzwa nazvo.
• El doro Zvinorambidzwa, asi iwe unogona kukwanisa kunakidzwa negirazi rewaini kana whiskey yako yaunofarira mumamiriro ezvinhu akasiyana.
• Kupinda mu ketosis kwakanakira mazinga esimba rako, saka unogona kukwanisa kurovedza muviri zvakanyanya uye kwenguva refu. Musanganiswa wesimba uye kudzidzira kuramba (aerobic, anaerobic, flexibility and stability exercises) inogadzira a muitiro wekudzidzira zvakasiyana-siyana uye zvakakwana zvinochengeta zvinhu zvinonakidza uye kutsigira ketosis ( ¹ ).

Aya ndiwo mazano akazara ezvokudya zveketogenic, asi munhu mumwe nomumwe akasiyana uye ane zvaanoda zvakananga zvichienderana nenhoroondo yehutano hwavo uye zvinangwa zvehutano.

Ne app, iwe unogona zvakare tanga kutevera macros zviri nyore kuti unzwisise zvauri kudya uye kuti urikupisa sei muviri wako. Izvi zvinonyanya kubatsira pakutanga kana iwe usingazivi zvakakwana kuti mangani magiramu e carbs, mafuta, uye mapuroteni ari mukudya kwega kwega.

Chikafu che ketogenic chine misiyano kune avo vanotungamira hupenyu hunoshanda uye inoda yakakwirira macarbohydrate kudya. Kuti udzidze zvakawanda nezve aya mavhezheni maviri echikafu chinoshanduka, tarisa zvinyorwa izvi:

• Iyo Targeted Ketogenic Diet: Zvese Zvaunoda Kuziva
• The Cyclical Ketogenic Diet: Strategic Carbohydrate Intake yeKetogenic Athletes

Kucheka Diet Basics

Nheyo yekudya kwekucheka ndeyekuderedza calorie yako yekudya kuitira kuti iwe uwedzere kurasikirwa kwemafuta uye kuwedzera muviri wako. Kunyangwe paine nzira dzakawanda dzekushandisa macros kucheka, dzakawanda dzedzakajairika nzira dzinotevera nhungamiro dzakafanana:

• Inorayirwa kubvisa shuga uye chikafu chine yakakwira GI (glycemic index) kubva pakudya kwako, senge mupunga chena nechingwa chena, asi iwe unogona kuzvishandura kune yavo shanduro. musanganiswa.
• Iwe unogona kusanganisira mamwe makabhohaidhiretsi akaoma muurongwa hwako hwekudya, senge mbatatisi, oats, uye Bhinzi.
• Kana zvasvika kune macro ratios, kudya kwekucheka kunosimbisa kukosha kwekuchengeta mazinga eprotein kusvika kutarisana nekugona kurasikirwa kwemhasuru tishu. Kana uchinge wanyimwa kudya macarbs, muviri wako unogona kutanga kutarisa kuzvitoro zveprotein yako (mhasuru dzako) kuti uwane simba. Kuwedzera mapuroteni ako ekudya kunogona kukubatsira kudzivirira mamiriro ezvinhu aya ( ² ).
• Iwe unofanirwa kuderedza kudya kwako kwemafuta. Dzimwe shanduro dzekudya uku dzinokurudzira kuwedzera mafuta ane hutano pakudya kwako kwekupedzisira kwezuva, sezvo vachikurudzira kugadzirwa kwe hormone yekukura kwevanhu, iyo yakakosha pakuvaka tsandanyama ( ³ ).
• Mvura, green tea, uye dzimwe nguva kofi nhema ndizvo chete zvinwiwa zvinobvumirwa pakudya kwekucheka. Zvinwiwa zvinyoro uye zvinwiwa zvemitambo hazvibvumidzwe.
• Iwe unofanirwa kudzivisa doro sezvo ichingowedzera macalorie asina chinhu pakudya kwako.
• Isa pamberi kudzidziswa kwe cardio (kupfuura uremu kudzidziswa) sezvo ichiwedzera kurova kwemoyo wako, izvo zvinogona kutungamira mukutsva kwemafuta uye kukubatsira iwe kuzadzisa zvinangwa zvako zvekusimba.

Zvikanganiso zvinokwanisika zvekucheka kudya

Usati watanga kudya kwekucheka, ziva zvipingamupinyi uye zvinogona kuitika.

#1: Unogona Kurova Weight Loss Plateau

Kana ukaronga kushandisa chikafu chekucheka kuti uwane zvibodzwa zvako zvekusimba, unogona kurova uremu. Kunyanya kudzikisa makorikori ako ezuva nezuva, zvichave zvakanyanya kuoma kurasikirwa iwo ekupedzisira makirogiramu ehuremu hwemuviri.

Izvi zvinoitika nekuti muviri wako unogona kupinda mukati nzara mode apo iwe unoderedza macalorie akawandisa kwenguva yakareba. Metabolism yako inodzikira uye inoedza kuchengetedza chero macalorie asara awakasiya, zvichitadzisa mafuta ako kupisa mwero ( ⁴ ).

#2: Unogona kupedzisira wadya zvakanyanya kupfuura zvaunofanira

Kana iwe uchidya mashoma macalorie uye panguva imwechete yakaderera mafuta, yako nzara mahomoni (leptin uye ghrelin) inochinja ( ⁵ ).

Kana muviri wako ukavanza yakawanda ghrelin, unogona kunzwa nzara nguva dzese uye uchikwanisa kuwedzera uremu ( ⁶ ) ( ⁷ ) ( ⁸ ).

Kunyange zvazvo kudya kwekucheka kuchifarirwa nevakawanda vanovaka muviri, zvinogona kuderedza kufambira mberi kwako mumuviri.

Neraki, une dzimwe sarudzo, kusanganisira ketogenic kudya. Kutevera kudya kwe ketogenic inzira inoshanda inogona kupa muviri wako, kutsigira uremu hwako zvinangwa, uye kukurudzira kukura kwemhasuru.

Ketogenic Diet: Nzira Yokuderedza Mafuta Emuviri, Kuwedzera Simba, uye Kuchengetedza Tsandanyama

Chinangwa chikuru chekudya kwe ketogenic ndechekuunza muviri wako mune ketogenic state. Nekuda kweizvozvo, unoburitsa zvakawanda ketoni uye ichashandisa mafuta sechitubu chikuru chehuni.

Kupinda mu ketosis kunogoneka chete kana iwe uchidzikisa kudya kwako kwecarb, kupera zvitoro zvako zveglycogen, uye kuwedzera mafuta ako ekudya.

Mafuta akaratidzwa seimwe yeakanyanya kusimba masosi esimba, uye kuve akabatanidzwa kune akawanda mabhenefiti ehutano, kubva pakuvandudzwa kwehuropi kusvika pakujeka kwepfungwa uye simba rose. ⁹ ) ( ¹⁰ ).

Imwe yesimba rekudya kwe ketogenic nderekuti kana iwe uchinge wacheka shure pa carbs uye muviri wako uchipinda muhutano ketosis, iwe haugone kuve uine. makhahydrates chido.

Sezvaunojairana nemafuta, yakaderera mazinga eghrelin (iyo nzara hormone) uye CCK (inosimudzira chido) inoitika, pamwe chete nedzimwe shanduko dzemakemikari ( ¹¹ ) Iwe uchave uine huwandu hwakasimba hwesimba uye hukuru hwekunzwa kuguta, izvo zvichaita kuti zvive nyore kuomerera pakudya kwako.

Pamusoro pezvo, tsvagiridzo inoona kuti "kudya kwakaderera-carbohydrate kunogona kuwedzera mashandisiro esimba panguva yekurasikirwa uremu kuchengetedza ( ¹² )”. Uye zvinopesana nezvaungave wakanzwa, zvinogoneka kuchengetedza uye kukurudzira kukura kwemhasuru kana iwe uchitevera ketogenic kudya ( ¹³ ).

Kutora mararamiro e ketogenic kunogona kuwedzera simba uye kuvaka mhasuru panguva imwe chete. Chidzidzo che 2017 chichienzanisa kudya kwe ketogenic kune imwe yezvokudya zvekuMadokero kwakawana kuti avo vanhu vakatevera kudya kwe ketogenic vaiva nekuwana kwenguva yakareba mumhasuru yavo. ¹⁴ ).

Pazasi Mutsara: Sarudza iyo Keto Diet yeSustainable Weight Loss

Chikafu che ketogenic hachitarise kuverengera koriori kana kuvimbisa kuti ingani mapaundi ehuremu hwemuviri waucharasikirwa.

Pane kudaro, inzira inosarudzika, inovaka muviri-yakaomeswa inotarisa pane izvo muviri wako unofanirwa kushanda pazvakanakisa.

Rudzi rwemunhu wese rwakasiyana uye ane rhythms akasiyana uye macronutrient zvinodiwa, ndosaka chikafu che ketogenic chiri kuwana vateveri vazhinji zuva rega rega.

Kana chinonyanya kukunetsa ndechekuti ungaderedza sei mafuta uye kuwedzera kuonda mhasuru, chikafu che ketogenic isarudzo yakatsiga inotakura njodzi shoma pane yekucheka chikafu. tanga rwendo rwako keto kuwana zvikomborero zvayo zvakawanda, kusanganisira kuumbwa kwemuviri kwakavandudzwa, simba repamusoro, uye kujekesa pfungwa, kutarisa, uye mafungiro.