Ko ketosis yakachengeteka here? Kana iwe uchangotanga rwendo rwako rweketo uye usati wanyatsoongorora ketosis, unogona kunge uchinetseka kana ketosis yakachengeteka.
Kana mubvunzo uyu unomuka, vanhu vazhinji vanotora mhedziso kubva pane zvavakanzwa kubva kune vekunze vepedyo kana izvo zvavakanzwa nezve. ketoacidosis, maitiro emuviri akasiyana zvakanyanya neayo ketosis.
Yave nguva yekumisikidza rekodhi uye kujekesa kumwe kuvhiringidzika kwakatenderedza kuchengetedzwa kwe ketosis.
Muchinyorwa chino, iwe uchadzidza zvese nezve ngano uye zvisizvo pamusoro pekutevera yakaderera-carb ketogenic kudya, nzira yekuenda nayo ketosis zvakachengeteka, uye kuti yakasiyana sei neinouraya ketoacidosis.
Zviri Mukati
Mafungiro asina kunaka nezve ketosis
Kune akawanda emanyepo kunze uko nezve ketosis iyo yakaipa kwauri. Muchikamu chino, keto ngano dzichagadziriswa uye dzinotsanangurwa kuitira kuti iwe ugone kupindura mubvunzo, "Ko ketosis yakachengeteka here?"
Ketosis Hutano Ngano
Idzo ngano dzinowanzo zivikanwa nezve ketosis kusachengeteka kana kusasimba dzinowanzo wira pasi kumashoko asiri iwo. Heano mamwe epamusoro ngano dzehutano nezve ketosis uye nei ivo vasina kururama.
Nhema: Kudya kwe ketogenic kunokonzera chirwere chemwoyo
Iwe wakaudzwa kuti mafuta, kunyanya mafuta akazara, anogona kukonzera kuoma kwetsinga uye chirwere chemwoyo. Zvisinei, maererano nekutsvakurudza kwemazuva ano, hutano hwenguva pfupi hunobatsira hwekutevera kudya kwemafuta akawanda kunosanganisira maitiro akanaka ehutano hwemwoyo.
Chidzidzo chimwechete chakaratidza kuti kana zvichienzaniswa nevaya vakatevera kudya kwepamusoro-carb, kudya kwakaderera-mafuta, vateveri ve keto vakanga vavandudza kurara nekuziva basa.
Chikafu che ketogenic chakaratidzawo mhedzisiro inovimbisa mukugadzirisa kufutisa, high cholesterol mazinga, mhando 1 chirwere cheshuga, mhando 2 chirwere cheshuga, mazinga eshuga muropa, uye neurodegenerative mamiriro ekurapa akadai seAlzheimer's uye Parkinson's disease.
Nhema: Hazvina ngozi kune itsvo
Iwe unowanzo kunzwa kuti kudya-mapuroteni kunogona kuwedzera njodzi dzekuvandudza matambudziko etsvo, uye ketogenic kudya dzimwe nguva kunonyudzwa muchikamu ichocho.
Kudya kwe keto hakuna kukwira muprotein; inotarisa zvakanyanya pa mafuta ane hutano (senge avocado nemafuta emuorivhi) uye ine mwero huwandu hweprotein isingazoremedze system yako.
Nhema: Ucharasikirwa nemhasuru
Kana iwe uchitevera macros ako uye uchichengeta mafuta ako ekudya akakwira uye mapuroteni ekudya zvine mwero, inova zvakare hwaro hwehutano hwehutano ketosis, kurasikirwa kwemisumbu hakuzove nyaya. Muviri wako ucharamba uchitsva ketoni yehuni pasina kushandisa mhasuru yako yakaonda.
Nutritional ketosis inobatsira kuchengetedza uye kudzivirira tsandanyama kubva pakuputsika ( 1 ).
Nhema: Hauzowani fiber yakakwana
Pane fungidziro huru yekuti kana uchitevera chikafu che ketogenic zvese zvaunodya nyama nebhota.
Una ketogenic kudya Yakaitwa nemazvo, haina kungogadzikana kune yako pfupi- uye yenguva refu hutano, asi zvakare ichapa ese mamicronutrients anodiwa nemuviri wako (kunyangwe mamwe mapoka ezvekudya abviswa mukudya kwako).
Keto inotarisa pakudya kune hutano, izvo zvinosanganisira zvakawanda zvekudya zvakakwana, miriwo ine fibrous, uye saladi, zvose zvakazara nemafuta ekudya.
Iva nechokwadi chekutarisa rondedzero yakazara yezvikafu pa ketogenic kudya uye rondedzero yekutenga ketogenic kudya, saka iwe unogona kusanganisira chikafu chakakodzera kuita yako ketogenic kudya nemazvo.
ketosis vs. Ketoacidosis
Ketoacidosis chimwe chezvikonzero nei vanhu vachishamisika kuti "Ketosis yakachengeteka here?".
Kunyangwe iwo mazita akafanana, ketosis uye ketoacidosis zvine misiyano mikuru.
Hedzino dzakakosha tsananguro dzechimwe nechimwe:
- Ketosis maitiro echisikigo umo muviri unotanga kupisa ketoni dzehuni panzvimbo yeglucose.
- Ketoacidosis inzvimbo ine njodzi yemetabolism inogona kuitika murudzi rwekutanga chirwere cheshuga kana usiri kutonga yako insulin mazinga uye kudya nemazvo. Izvi zvinozivikanwawo sechirwere cheshuga ketoacidosis kana DKA. 2 ).
DKA inogonawo kuitika kune vane chirwere cheshuga vanorwara. Chero nzira, zvinosanganisira yakakwira zvakanyanya mwero wemaketoni muropa zvichiita kuti ive acidic.
Kusiyana neizvi, ketosis ishanduko yakachengeteka munzira iyo muviri unopisa simba rinounzwa neshanduko muchirongwa chekudya chemumwe munhu.
Pachikafu chekudya, muviri wako unogara uchipa simba macarbohydrates. Asi ne-low-carb, moderate-protein, high-fat ketogenic diet, muviri wako unotanga kuchinja kubva pakupisa carbs kusvika kuputsa mafuta, kusunungura miviri yeketone inoshandiswa sechinhu chikuru chemafuta.
Ketosis haisi yakasikwa uye yakachengeteka, asi inewo hutano nenzira dzakawanda, iyo yakafukidzwa pasi apa.
mutoro ketosis
Kusiyana nengano dzakakurumbira dzakafukidzwa pamusoro, kune zvakawanda zvinobatsira pakutevera ketogenic kudya uye kuisa muviri wako mu ketosis. Kunyangwe iwe uri mutsva kune ketogenic chikafu kana wanga uchiitevera kwemakore, zvakanaka nguva dzose kuwana yekuvandudza pane hutano (uye yakachengeteka) nzira dzekupinda mu ketosis.
Pinda mu ketosis zvakachengeteka
Zvakakosha kuve nechokwadi kuti unodya chikafu chakazara uye kuchengetedza zviyero zvakaringana zvemakhahydrates, mapuroteni, uye mafuta.
Huwandu hunosiyana zvishoma kubva kumunhu kuenda kumunhu, asi kuve nechokwadi chekuti mafuta ako ekudya akakwira, uye mapuroteni ane mwero, chinhu chakakosha.
Iyo "keto flu"
Iyo chete yakaderera kune ketosis ndeye kukanganisa izvo vamwe vanhu vanosangana nazvo kana muviri uchichinja kubva kuglucose kuenda kumaketone kune simba. Izvi zvinowanzozivikanwa se "keto flu” nekuti inotevedzera zviratidzo zveutachiona hwefuruwenza se:
- Kutemwa nemusoro
- Lethargy.
- Kunzwa kuneta.
- Kushaikwa kwekukurudzira.
- Kusagadzikana
- Kuvhiringidzika kana mhute yepfungwa.
- Kufema kwakaipa.
Hazvishamisi kuona izvi paunotanga kutanga kudya kwe ketogenic kana mushure mekudya kwekubiridzira kana carb cycle: muviri wako uri kupisa iyo yakawandisa glycogen uye kudzokera kunopisa mafuta kune mafuta zvakare.
Nzira yekudzivirira keto flu
Zviratidzo zveketo flu zvinowanzopera mushure mevhiki kana maviri. Vamwe vanhu havasati vamboona keto flu zvachose. Nekudaro, kune avo vanoita, kune nzira dzekudzikisa njodzi yezviratidzo, kusanganisira:
- Tora exogenous ketones: Kuwedzera nhamba yeketoni muhurongwa hwako kunokubatsira kuderedza mikana kana nguva yaunosangana nayo keto flu. Iwe unogona kuderedza zviratidzo zvekuchinja nekukurumidza pane kungovimba nekudya kwakaderera-carb.
- Inwa mvura yakawanda: Zvakakosha kuti ugare uine hydrated. Inwa nezve 360 ounces / 2 g yemvura mangwanani, kunyanya kana iwe uchinwa keto kofi kana kofi yakasviba, iyo inopedza mvura, uye iwe unopfuurira zuva rose. Izvi zvinogona kubatsira kuderedza misoro uye zvimwe zviratidzo zvisingafadzi.
- Wedzera kunwa kwako munyu: Itsvo dzako dzinoburitsa sodium yakawanda pakudya kwe ketogenic, saka unogona kupedzisira uine kushomeka kwekudya. Edza kuwedzera Himalayan pink munyu mundiro dzako, inwa muto webhonzo zuva rose, wedzera miriwo pakudya kwako, idya magaka necelery, uye idya munyu nzungu (nemwero).
- Idya zvakakwana macalorie uye mafuta: Vamwe vanhu vanoita chikanganiso chekungocheka macarbs uye kusavatsiva nechero chinhu, zvichitungamira kune yakanyanya kuderera calorie kudya iyo yakaipa kune ako mahormone uye metabolic zvinodiwa. Chengetedza makoriyori ako uye uropi hwako huzere neakawanda ane hutano, ane hushamwari mafuta. iyo ketogenic kudya.
- Exercise: Iwe unogona kunge usinganzwe senge kurovedza muviri zvakanyanya paunotanga kupinda mu ketosis, asi kurovedza muviri nguva dzose kunogona kubatsira yako metabolism kugona zvirinani kubata switch kubva kuma carbs kuenda kuma ketones esimba, izvo zvinoreva kushoma kutambura kubva furuwenza ketogenic.
- Edza mazinga ako eketone: Ita shuwa kuti uri kunyatsopinda mu ketosis, uye edza kakawanda kuti uone kuti uchiri mairi.
Pazasi Mutsara: Ketosis Yakachengeteka Here?
Iye zvino zvatakafukidza ngano dzepamusoro uye kusanzwisisana, unogona kuzviona iwe pachako kuti ketosis yakachengeteka uye ine hutano kana uchitevera yakanyatsorongwa, chikafu-chakazara-based ketogenic diet.
Kutevera hurongwa hwekudya hwakadzikama uye keto-hushamwari, kudzora madyiro ako ecarbohydrates, uye kuchengetedza mararamiro ane hutano zvinokuchengetedza mu ketosis, izvo zvinozobatsira muviri wako kushanda zvakanaka.
Kana iwe uchida kuziva nezve mutsauko uripo pakati pekudya kwe keto uye zvimwe zvekudya, tarisa zvinyorwa izvi:
- Keto vs Paleo: Ketosis iri nani pane paleo?.
- Keto Diet vs. Kudya kweMediterranean.
- ketogenic kudya vs. atkins diet.