Nzira yekupinda mu ketosis (uye kugara mairi)

Mumakore achangopfuura, ketogenic kudya yakawana mukurumbira mukuru sezvo vanhu vazhinji vachidzidza nezve hutano uye uremu mabhenefiti e ketosis. Nekudaro, kuchine kumwe kuvhiringika pamusoro pekuti ketosis inoshanda sei uye kuti ungapinda sei ketosis pakutanga.

Tevere, iwe unozodzidza maitiro ekupinda mu ketosis uye maitiro ekuchengetedza mafuta-anopisa metabolic mamiriro.

Chii chinonzi ketosis?

Ketosis inoitika kana muviri wako uine zvishoma kana kusawana macarbohydrates, ayo anofarira sosi yemafuta. Mukushaikwa kwemakhahydrates, inotanga kuputsa uye kupisa zvitoro zvemafuta kuitira simba.

Kana muviri wako uri mu ketosis, mafuta anotsemuka uye ketone miviri, inozivikanwawo semaketone, yakasikirwa kuti iwe ushandise simba. Kuve mumamiriro e ketosis kunogona kuve neakawanda mabhenefiti ehutano, kusanganisira ( ¹ ):

• kudzora nzara uye kuonda.
• Enhanced levels of shuga uye insulin muropa.
• Zviri nani kujekesa kwepfungwa uye nani simba mwero.
• Mukana mushoma we kuzvimba.
• Deredza njodzi yezvirwere zvisingaperi, kusanganisira chirwere chemoyo.
• kuderera kwe insulin kuramba uye mhando 2 yekudzivirira chirwere cheshuga.

Nzira yekupinda mu ketosis

Chinangwa chekudya kwe ketogenic ndechekupinda munzvimbo ine mafuta-inopisa metabolic inozivikanwa se ketosis. Kana iyi inguva yako yekutanga kuedza kudya kwe ketogenic, tevera matanho aya ekukubatsira kuti upinde mu ketosisChinyorwa chinokurumidza pamusoro pekuchinja kune ketogenic state: Nguva yokutanga yaunoedza kupinda mu ketosis, unogona kusangana nemimwe migumisiro yakaipa inozivikanwa se. keto flu. Zviratidzo izvi zvinogona kusanganisira kupera simba, mhute yepfungwa, kutemwa nemusoro, uye zvimwe zviratidzo zvenguva pfupi zvinofanirwa kupera mukati mevhiki.

Danho 1: Deredza kudya kwako carbohydrate

Pakudya kwe ketogenic, iwe unozofanirwa kudzikisa zvakanyanya kudya kwako kwecarbohydrate. Pa keto, inenge 5-10% yemakoriyori ako ezuva nezuva achauya kubva kumacarbohydrates. Izvi zvakaenzana neanosvika makumi matatu kusvika makumi mashanu magiramu emacarbohydrates pazuva, chidimbu chaunoona mune yakajairwa chikafu cheAmerica.

Pamusoro peketo, mazhinji eiyi carbs achabva kune keto-ushamwari, vhitamini-yakapfuma chikafu, zvinosanganisira mashizha mashizha miriwo nemichero yakaderera-shuga. Iva nechokwadi chekutarisa rondedzero yakazara ye chikafu chekudya pane ketogenic diet.

Danho 2: Wedzera kudya kwako kwemafuta

Imwe yezvikanganiso zvinowanzoitika vanhu pavanenge vachitanga chikafu che ketogenic kusarerutsa huwandu hwemafuta avanozoda. Zvimwe zvekudya zvakaderera-carb seAtkins zvinokurudzira nzira yakaderera-carb pamwe chete nepamusoro-protein kudya. Kusiyana neizvi, chikafu che ketogenic chikafu chine mafuta akawanda ane mwero mapuroteni ekudya kuchengetedza tsandanyama.

Pane chirongwa chekudya ketogenic, inenge 70-80% yemakoriyori ako anofanira kubva kumafuta kuti awedzere kugadzirwa kweketone. Sarudza mafuta anowanikwa seMCT (medium chain triglyceride) oiri, mafuta emuorivhi, kokonati mafuta, avocado, mafuta ekotapeya, nzungu nemhodzi.

Danho rechitatu: Wedzera nhanho yako yekusimbisa muviri

Paunenge uchisimbisa muviri, muviri wako unoshandisa glycogen zvitoro (kana yakachengetwa glucose) kuti uwane simba. Kwemakumi emakore, vatambi vakawanda vakatevera mazano evanovaka muviri pamusoro pe "carb loading," vachidya zvokudya zvakawanda zvemakhahydrates vasati vadzidziswa kana kukwikwidzana. Zvisinei, kana iwe ukadzivisa kudya makhahydrates usati warova gym, unogona kuwana ketosis mushure mekurovedza muviri ( ² ).

Nhanho 4 - Edza kutsanya kwepakati

Munhau yose, vanhu vaikwanisa kupedza nguva refu vasina kudya. Munguva idzi, vanhu vakapinda mune ketogenic state.

Kudzokorora iyi shanduko yekushanduka-shanduka, unogona kuyedza nekutsanya kwepakati. Tsvagiridzo nyowani inoratidza kuti kutsanya kunogara kweanopfuura maawa gumi nemaviri, kana nguva yakawedzerwa yekudya kwakaderera-calorie, kunogona kubatsira kufinyamisa metabolic switch, kukuisa munzvimbo yekupisa mafuta ( ³ ).

Tarisa gwara iri pa mhando dzakasiyana dzekutsanya kwepakati kuti uwane rumwe ruzivo.

Nhanho 5 - Tora Exogenous Ketone Supplements

Kana chikafu ketosis chisina kukwana, dzimwe nguva ma supplements anogona kukubatsira kupinda mune ketogenic state. Exogenous ketones, ayo ari ayo asina kubudiswa nemuviri (kureva endogenous ketone body), ma ketone supplements anogona kuwedzera huwandu hweketoni muviri wako unoshandisa kuhuni kuburikidza nekuvaendesa zvakananga muropa kuburikidza nekuwedzera.

Exogenous Ketone Base inogona kutorwa chero nguva yezuva, ichikubatsira iwe kuwedzera ropa rako ketone mazinga panguva yekuchinja mu ketosis kana mushure mekudya-carbohydrate-yakapfuma. Ichi chiwedzere chine ketone muviri unozivikanwa seBHB (beta-hydroxybutyrate), iyo yakawanda yakawanda ketone mumuviri. Ndiwo zvakare simba rinodiwa nemuviri mukushaikwa kweglucose ( ⁴ ).

Nzira yekuchengetedza ketosis

Keto hairevi kuve chikafu chenguva pfupi, chinorehwa kuve mararamiro. Uye chikamu chemhando ipi neipi yehupenyu hune hutano huri kugadzira nzvimbo yemamiriro ehupenyu chaihwo semhemberero, zviitiko zvakakosha, kufamba, uye zororo.

Ungave uri kufamba, kushanyira mhuri pazororo, kana kunakidzwa nekudyara panguva yekufara, ungasakwanisa kuchengetedza ketogenic nyika 100% yenguva. Asi kana iwe uchitevera matipi ari pazasi, unozokwanisa kuchengetedza nzvimbo yekupisa-mafuta kazhinji yenguva uye kudzokera mu ketosis mushure mekudya yakawandisa carbs.

Verenga macros ako pane ketogenic diet

Rangarira nzira yegoridhe ye ketosis: yakaderera carb, yakakwana protein uye yakakwirira mafuta.

Iwo chaiwo macarbs, mapuroteni, uye mafuta anogona kusiyana kubva kumunhu kuenda kumunhu, saka iwe unozofanirwa kuita imwe kuyedza kuti uone kuti chii chinokunakira iwe.

Kune yakajairwa ketogenic kudya, kazhinji inenge 70% mafuta, 25% mapuroteni, uye 5% carbs.

Kuti uwane fungidziro yakanyatsojeka yezvibodzwa zvako zvema macro (uchifunga nezvehuremu hwemuviri wako, BMI, uye nhanho yebasa remuviri), shandisa keto macro calculator kuti uwane yako tsika keto macros. Nenzira iyo, iwe unozoziva iwo chaiwo magiramu eiyo yakazara carbs, mapuroteni, uye mafuta aunofanira kunge uchidya.

Dzora macarbohydrates ako kuti arambe ari mu ketosis

Carbohydrate yekudya inofanira kuchengetedzwa yakaderera zvakanyanya (uye mafuta ekudya akakwira) kuti muviri wako ushandise masimba ayo chaiwo ekupisa mafuta. Iwe haufe wakasvika ketosis kana iwe ukasashingairira kuwana iyo chaiyo carb kuverenga yemuviri wako.

Nzira yakanakisa yekuona iyo chaiyo net carb count yakakunakira iwe ndeye kuverenga yako yemazuva ese macalorie ekudya. Zvekare, unogona kushandisa keto macro Calculator kune izvi.

Edza mazinga ako eketone

Chinhu chikuru nezve ketosis ndechekuti haisi chikafu chete, inzvimbo inoyerwa yemetabolism. Kuti uzive chaizvo kana uri mu ketosis, ingoyedza mazinga ako eketone.Kune miviri ye ketone: acetone, acetoacetate y beta-hydroxybutyrate (BHB). Nzira nhatu dzekuyedza mazinga eketone ndeidzi:

1. Kuongorora weti: yakawandisa ketone mitumbi inoburitswa kuburikidza weti. Iwe unogona kushandisa keto bvunzo mitsetse (kana weti mitsetse) kuyedza nyore mazinga eketone kumba. Zvisinei, iyi haisi iyo nzira yakarurama.
2. Kuongororwa ropa: Nzira yakarurama (uye inodhura zvikuru) yekuyera mazinga eketone ndeye mita yeropa. Sezvakangoita nemamita eglucose yeropa, unobaya chigunwe chako, woratidza donhwe reropa, uye shandisa mita yeropa kuyera mazinga eropa rako ketone.
3. kuyedza mweya: iyo ketone muviri acetone inogona kuonekwa kuburikidza nekufema. Kushandisa mita yekufema, yakadai semamita eKetonix, inogona kuyera mazinga ako eketone paunofema. Iyi ndiyo nzira shoma shoma.

Nzira yakakwana yekuti ungapinda sei mu ketosis

Chikafu che ketogenic chikafu chakanyanya-mafuta, chakaderera-carbohydrate chinoedza kupinda mu metabolic state inozivikanwa se ketosis. Kana uchinge wapinda ketosis, unogona kuwana akati wandei ehutano mabhenefiti anosanganisira kuonda, zviri nani shuga yeropa uye insulin mazinga, kudzikira kuzvimba, uye kuwedzera kujeka kwepfungwa.

Kuziva kupinda mu ketosis kunosanganisira kudya mafuta akawanda uchichengeta carb yako yakaderera zvakanyanya. Kana chikafu ketosis chisina kukwana, unogona kuedza kutsanya kwepakati, kuwedzera maitiro ako ekuita maekisesaizi, kana kuwedzera nemaketoni ekunze.

Ita shuwa gara uchitarisa mazinga ako eketone kuongorora kana uri kunyatso chengetedza ketosis. Kana zvisiri, ingoongorora madyiro ako, ita gadziridzo pakudya kwako, wozoongororazve.

Kusvika nekuchengetedza ketosis hazviitike nehusiku humwe, asi nemoyo murefu, kutsungirira, uye ruzivo rwakasimba, unogona kunakidzwa nemararamiro ane hutano keto.