Paunopinda mamiriro e ketosis, muviri wako unochinja kubva pakushandisa glucose kuenda kunyanya kushandisa ketoni sehuni. Izvi zvine mabhenefiti akawanda ehutano hwako, anosanganisira:
- Kurasikirwa kwemafuta nenzira ine hutano.
- Kuderedza nzara uye zvishuwo uku uchikuchengeta wakaguta kwenguva refu.
- Kuderera kwengozi yezvirwere zvakadai sechirwere chemoyo, chirwere cheshuga chechipiri, uye kunyange kenza.
- Higher simba mwero.
- Zvishoma zveshuga yeropa.
- Uye kazhinji, kugara zvakanaka.
Tevedza nhanho idzi kuti upinde mu ketosis nekukurumidza:
Zviri Mukati
1. Yakacheka zvakanyanya carbs
Iyo yakajairika carbohydrate muganho wekudya kwe keto inosvika makumi matatu magiramu pazuva. Kana iwe uri mumhanyi, muganho uyu unogona kuwedzera kusvika ku30 gramu zuva nezuva.
Paunotanga kudya kwakaderera-carb sekudya kweAtkins kana keto kudya, vamwe vanhu vanowana zororo kana nyaradzo nekucheka zvishoma nezvishoma carbs. Nekudaro, kana iwe uchida kupinda mu ketosis nekukasira, kudzikisa zvakanyanya kudya kwako carb inhanho inodiwa. Tevera yako carb yekudya panguva ino, usingaregi chero yakavanzika carbs ondomoka pasi pe radar.
Kuenda yakaderera carb kuri nyore pane iwe unofunga, kunyangwe iwe uchidya kunze kana kufamba. Iwe unogona kuita zvikumbiro zvakakosha kumaresitorendi kuti uite chikafu chako chakaderera-carb, sebhakoni uye sangweji zai pasina sandwich chingwa, hongu.
2. Wedzera mafuta emhando yepamusoro
Mafuta ane hutano chinhu chakakosha chechero chirongwa chekudya keto. Kana iwe uri mutsva kune keto kudya, zvinogona kutora nguva kuti uchinje kune iyi nzira yekudya. Ita shuwa kuti mafuta ako ekudya anomiririra 70-80% yemacalorie ako ese.
Izvi zvichabatsira kuchinja kwemuviri wako pakushandisa mafuta sechitubu chikuru chehuni, kunyangwe kana chinangwa chako chiri kuderedza uremu, zviri nani kudzikisa zvishoma mafuta ako kuti ubvumire maseru ako kupisa zvitoro zvemafuta pane kushandisa mafuta.
Idya aya mafuta ane hutano kuti upinde mu ketosis nekukurumidza:
- Mafuta akadai sekokonati mafuta, akawedzera mhandara mafuta omuorivhi, oiri, MCT hupfu, mafuta ekotapeya, kana macadamia nzungu mafuta.
- nyama ine mafuta, mazai yolks, ruomba kana ghee.
- keto nuts uye nut butter.
- Mafuta emiriwo akadai seavocado, maorivhi, kana kokonati butter.
3. Tora exogenous ketoni
Exogenous ketones iwo ma supplements ekukubatsira iwe kupinda ketosis nekukurumidza. Anonyanya kushanda exogenous ketones ndeaya akagadzirwa ne beta-hydroxybutyrate (BHB ketoni). BHB ndiyo yakawanda ketone mumuviri, inosvika 78% yezvikamu zveketone muropa. Iyo zvakare inonyatso shanda sosi yemafuta kupfuura glucose.
Kutora exogenous ketoni kunobatsira muviri wako kupinda ketosis nekukurumidza (dzimwe nguva mudiki semaawa makumi maviri nemana). Iwe uchiri kuda kudya yakaderera-carb ketogenic kudya, asi kuwedzera kunogona kuderedza nguva yainotora uye kuderedza chero isingafadzi mhedzisiro.
4. Edza kutsanya kwepakati
Kutsanya inowanzoshandiswa pamwe chete nekudya kwe keto. Iyo inozvirumbidza akati wandei ehutano mabhenefiti, anosanganisira yakavandudzwa kutarisisa, kukurumidza kuonda, uye kuderera kweshuga yeropa. Yakave ichibatanidzwawo nekuderera kwezviratidzo zvezvirwere zvakasiyana-siyana. Kana yakashandiswa pamwe chete nekudya kwe ketogenic, inogona kukubatsira kuti upinde mu ketosis nekukurumidza uye kubatsira mukurema uye kurasikirwa kwemafuta.
Kana iyo pfungwa yekutsanya kwepakati ichikuvhundutsa, edza dzimwe nzira mbiri idzi:
- kutsanya mafuta Zvinosanganisira kudya kwakaderera mumakoriyori (kazhinji akatenderedza 1,000 makorikori), ane angangoita 85-90% yeaya macalorie anobva kumafuta, kwemazuva mashoma.
- Kutsanya kwasara kwemazuva mashanu o Kukurumidza Kutevedzera (FMD) inotevedzera migumisiro yekutsanya munguva pfupi. Munguva iyi pfupi yenguva, iwe unodyawo chikafu chine mafuta akawanda ( 1 ).
5. Wana maekisesaizi akawanda
Kuita maekisesaizi kunobatsira kupedza zvitoro zveglycogen (glucose yakachengetwa). Kana zvitoro zveglycogen zvadzikira uye zvisingazadzirwe nemacarbohydrates, muviri unoshanduka kuita kupisa mafuta kuti uwane simba. Naizvozvo, kuwedzera kusimba kwechiitwa chako kunogona kukubatsira kuti upinde mu ketosis nekukurumidza.
6. Tora MCT mafuta
MCT oiri inogona kuwedzera zvakanyanya mazinga ako eropa ketone kupfuura kokonati mafuta, bhotela, kana chero mamwe mafuta ( 2 ) Kutorwa pamwe chete ne exogenous ketones, inogona kukubatsira iwe kupinda muhutano ketosis mune imwe nyaya yemaawa.
Oiri yeMCT inogona kuita izvi nokuti iyo yepakati-cheni triglycerides mairi inokurumidza kushandiswa uye inoshandiswa simba nemasero ako, kusiyana ne-refu-chain chain fatty acids inotora nguva yakareba kuti iparadze.
7. Chengetedza puroteni
Kuenda keto hazvireve kuti unofanirwa kucheka zvakanyanya mapuroteni. Aihwa.
Kudya mapuroteni akakwana kwakakosha kuti unzwe kugona kwako pakudya kwe keto. Inopa zvakawanda zvinovaka muviri zvaunoda kuti uve neutano hwakanaka, zvinobatsira kuti ugare wakaguta, uye zvinobatsira kudzivirira kuparara kwemhasuru.
Kupinda mu keto nekutarisa chete pamafuta kunogadzirisa kukundikana nokuti unogona kutanga kusangana nemigumisiro yakaipa kubva pakushayikwa kwezvokudya zvinovaka muviri zvinopa mapuroteni akakwana.
Semutemo wezvigunwe, iwe unofanirwa kudya ingangoita 0.8 magiramu eprotein paundi yehuremu hwemuviri wakaonda.
Uyezve, mapuroteni emhando yepamusoro senge nyama yemombe yakadyiswa uswa inopawo mafuta ane hutano.
Kana ukaona zvichikuomera kuwana protein yakakwana, edza whey protein kana whey protein. de ccollagen kuti ikubatsire kukuchengetedza nguva yakareba uye kukupa zvidhinha zvinodiwa pakukura nekugadzirisa.
8. Tsvaga zvinofanirwa-zvine keto foods
Kutsvaga keto-hushamwari chikafu uye nyore mabikirwo chinhu chakakosha pakutevera uye kunakidzwa nekudya kwako ketogenic. Nzira iri nyore yekubuda pa "keto train" ndeyekusava neakachengeteka keto sarudzo kana uine nzara uye uchida simba. Saka izvi ndizvo zvaunogona kuita:
- enda unotenga kubva zvokudya zvinotenderwa kune keto diet.
- Tsvaga nyore keto hushamwari mabikirwo.
- Sarudza hutano keto snacks pakufamba.
9. Chenjerera zvokudya zvako zvekudya
Zvakaoma pane kutevera keto kudya kumba kugara pa keto kana uri kuenda. Paunenge uri kubasa, munzira, kana panhandare yendege, zvingave zvisingaite kuwana keto-ushamwari chikafu..
Kuve nekudya kwakakodzera pakufamba kunogona kuita mutsauko pakati pekugara munzira kuti uenderane nekudya keto kana kudonha kubva muchitima.
Zvimwe zvezvakanakisa keto appetizers kana snacks zvinosanganisira:
- Keto Protein Bars.
- Keto Nut Butter.
- Low shuga yemombe jerky.
- Nuts uye mbeu.
10. Gadzirisa chikafu chinochinja kana uchidya kunze
Paunenge uchidya kunze, kugadzira swaps ine hutano kuri nyore kupfuura zvaunofunga. Haufaniri kurasa nhamburiko dzako nemhaka bedzi yokuti uri kudya zvokudya zvamasikati neshamwari..
Maresitorendi mazhinji anogona kuhodha se:
- Burger pasina bun.
- Saladhi isina kupfeka (mapfekero anowanzo kutakurwa nemacarbohydrates).
- Tacos pasina tortillas.
- Zvinwiwa zveshuwa.
Kana iwe ukatanga kudya kwako keto nekutevera aya matipi gumi, zvichava nyore kwauri kuti uite shanduko yekuchinja kune mafuta.
Zvinotora nguva yakareba sei kuti upinde mu ketosis?
Iwe haugone kungosvetukira mu ketosis mumaawa makumi maviri nemana. Muviri wako wanga uchipisa shuga yehuni hupenyu hwako hwese. Iwe uchada nguva yekugadzirisa kupisa ketoni Semafuta.
Saka zvinotora nguva yakareba sei kuti upinde mu ketosis? Shanduko iyi inogona kutora chero kubva pamaawa 48 kusvika pasvondo. Hurefu hwenguva huchasiyana zvichienderana nehuwandu hwekuita kwako, mararamiro, mhando yemuviri, uye kudya kwecarbohydrate. Pane nzira dzakati wandei dzaunokwanisa kukurumidzira kuita uku, senge kutsanya kwepakati, kuderedza zvakanyanya kudya kwako carbohydrate uye supplementation.
Rangarira: Kana wangopinda mu ketosis, hapana vimbiso yekuti ucharamba uri mu ketosis. Kana iwe ukadya chikafu chine carbohydrate, unodzidzira Carb Kuchovha kana kuwedzera carbohydrate yako yekudya kwekuita kwemitambo, muviri wako unogona kutanga kupisa glucose. Kuti udzokere mukupisa-mafuta, tevera nzira dzakafanana dzawakaita kuti upinde mu ketosis pakutanga.
3 Mamwe Mazano eKushandura kuenda kuKeto
Kana muviri wako watanga kupinda ketosis, unenge uchichinjira kune yaunoda mafuta sosi. Shanduko iyi inogona kukonzera zvakafanana nemigumisiro kune avo vane furuu mune vamwe vanhu, zvakadai sokuneta, kutemwa nomusoro, dzungu, kuda shuga, mhute muuropi, uye zvinetso zvomudumbu. Izvi zvinowanzonzi "keto flu."
Exogenous ketone supplementation inogona kubatsira kuderedza izvi zvisingadiwi zviratidzo. Kana ma supplements asina kukwana, edza aya matipi:
1. Gara usina mvura
Vanhu vazhinji vanoona kudonha kwehuremu hwemvura pavanochinja kubva pakudya chiyero chepamusoro-carb chikafu kuenda kune keto chikafu. Naizvozvo, zvakakosha kuti ugare uine hydrated. Uyewo, nzara inowanzorangarirwa nokushaya mvura mumuviri. Dzivisa izvi nekunwa mvura nguva nenguva, kunyanya kana uine shuwa kana nzara.
2. Tora ma electrolyte kudzivirira keto flu
Mukuwedzera pakunwa mvura yakawanda, zvakakosha kutora electrolyte kubatsira kubhadhara kurasikirwa kwemvura uye kuzadza ese electrolytes akarasika nawo.
3. Wana nguva yakakwana yokurara
Kurara kwakakwana kwakakosha pakushanda kwehomoni uye kugadzirisa muviri. Kusarara zvakakwana kwakaipa kune yako adrenal glands uye kudzora shuga yeropa. Edza kurara maawa manomwe usiku hwose. Kana uchinetseka kuwana hope dzemhando yepamusoro, gadzira nzvimbo inoita kuti uzorore, sekuchengetedza imba yako yekurara ichitonhorera, kudzima zvese zvemagetsi awa kana maviri usati warara, kana kupfeka mask yekurara.
Nzira yekuziva sei kana uri mu ketosis
Kana chinangwa chako chiri chekupinda mu ketosis nekukurumidza sezvinobvira, unofanirwa kutarisa mazinga ako eketone. Sei? Iwo maedzo anokubatsira kuziva kuti ndezvipi zvekudya kana tsika dzinokudzinga mu ketosis.
Pane nzira nhatu huru dzekuti tarisa mazinga ako eketone:
- Kuongorora weti: Kunyangwe iyi iri imwe yenzira dzinodhura, zvakare ndiyo isina kururama. Ketoni dzisina kushandiswa dzinosiya muviri kuburikidza neweti, zvinoreva kuti uri kuyera ketoni dzisina kushandiswa uye dzisina kupiswa.
- Iyi inzira yakanyatsojeka kupfuura yekuongorora weti, asi haisiriyo yakanyanya kunaka. Iyi nzira inoyera huwandu hweacetone (imwe ketone body), apo iwe unofanirwa kuedza kuyera chiyero cheBHB ketone.
- Iyi ndiyo inonyanya kukurudzirwa uye nzira yekutarisa yako ketone mazinga. Nechigunwe chiduku chemunwe, unogona kuyera chiyero cheBHB ketone muropa.
Iyo #1 Chikonzero Iwe Hausi muKetosis Asi
Kana iwe waedza ese ari pamusoro nzira uye usati wapinda ketosis, chinonyanya kukonzera chinokonzera kuwandisa kwe makabhohaidhiretsi.
Carbs inogona kupinda mukudya kwako kwezuva nezuva uye kukuchengetedza kuti usapinda kana kubuda mu ketosis, uye ichi ndicho chikonzero chinowanzoita kuti keto dieters itsva inzwe sokuti vari kuita zvose zvakanaka uye havapindi mu ketosis.
Makabhohaidhiretsi akavanzika anogona kubva:
- Kudya mumaresitorendi. Semuenzaniso, sosi zhinji dzine shuga.
- "Hutano" tudyo. Mazhinji masvutugadzike, kunyangwe ayo anoonekwa seyakaderera carb, ane zvakachipa zvigadzirwa nemasyrups izvo simudza shuga yeropa uye kukudzinga mu ketosis.
- Nzungu dzakawandisa. Nzungu ihombe keto snack, asi mamwe acho akakwira mucarbs kupfuura mamwe. Kudya zvitsama zvenzungu pasina kuyera huwandu hunogona kukusundidzira pamusoro pemuganhu wako.
Mhedziso
Kana iwe ukatarisa mazinga ako eketone nguva dzose, tevera matanho gumi ataurwa pamusoro apa, tora zvekuwedzera pazvinenge zvichidiwa, uye tarisa kudya kwako kwecarb, hauchazoshamisika kuti zvinotora nguva yakareba sei kuti upinde mu ketosis. Iwe unenge uri mu ketosis, uchipisa mafuta uye nesimba uchisvika pahutano hwako zvinangwa pasina nguva.