Zvinotora nguva yakareba sei kuti upinde mu ketosis?

"Handisati ndiri mu ketosis?" Uyu mubvunzo wakajairika pakati pe keto dieters.

Nguva yekupinda mu ketosis inoenderana nehurongwa hwako hwekudya, nhanho yekuita, kudya kwemakhahydrates, uye zvakawanda zvezvimwe zvinhu. Hongu, ketosis yakaoma.

Zvakadaro, vanhu vazhinji vanotanga kugadzira ketoni mukati memazuva ekuve ketogenic. Asi kugadzira ketoni hakuna kufanana neiyo metabolic state ye ketosis, inogona kutora nguva yakareba.

Funga nezvechinyorwa ichi yako sainzi-yakavakirwa gwara kune ketosis. Iwe unozodzidza kuti zvinotora nguva yakareba sei, maitiro ekutaura kana uri mu ketosis, uye matipi ekuchinja kuita ketosis.

Inguva yakareba sei kupinda mu ketosis

Maererano nemamwe mabhuku, ketosis inotsanangurwa seine yakakwira mazinga eketone eropa pamusoro pe0,3 millimoles/lita (mmol/L) ¹ ) Izvi zvinogona kuyerwa nekuongororwa ropa.

Vamwe vanhu vanozopinda muketosis mushure mekutsanya kwehusiku humwe, nepo vamwe vangada mazuva akati wandei ekudya kwakaderera-carb kuti vatange kugadzira ketoni. Yako yega "nguva yeketosis" zvinoenderana nemhando dzakasiyana siyana.

Iwe uchadzidza izvo zvinhu munguva pfupi, asi chekutanga chinhu chakakosha: kuve nepamusoro ketoni dzeropa hazvireve kuti uri keto-yakagadziriswa kana mafuta-yakagadziriswa.

kuchinjirwa kumafuta zvinoreva kuti muviri wako unogona kunyatsoshandisa mafuta emuviri akachengetwa kuitira simba. .

Asi kugadzira ketoni hakuna kufanana nekushandisa ketoni sesimba sosi. Iwe unogona kugadzira mamwe ketoni mushure mea Kuwedzerwa kwemaawa gumi nematanhatu, asi keto-adaptation inotora nguva yakareba, kazhinji mavhiki maviri kusvika mana.

Uye fungidzira chii? Iwe unofanirwa kuwana mafuta-akagadziriswa musati mabhenefiti ehutano keto atanga kupinda.

Izvi zvinogona kusanganisira:

• Kurasikirwa kwemafuta: Kurasikirwa kwekutanga kwehuremu muvhiki yekutanga yeketo kunonyanya kurema kwemvura, asi kana ichinge yagadzirisa mafuta, masero ako anotanga kupisa mafuta emuviri ( ² ) ( ³ ).
• Rimwe simba rakagadzikana: Kumhanya mafuta kunoreva kubuda kubva kuropa reshuga roller coaster iyo inogona kutungamirira ku insulin kuramba uye kupinda pane keto simba bandwagon.
• Kuderedza Kushuva: A positive side effect yekushandisa mafuta kune simba inoreva zvishuwo zvishoma. Sei? Lower ghrelin (hormone yako yenzara), yakaderera CCK (ine appetite stimulator), uye dzimwe shanduko dzemakemikari dzinoitika sezvainogadzirisa kumafuta.
• Clearer Cognition: Mushure mekutanga mhute yehuropi ye keto flu, unogona kutarisira kuwana simba rakachena, rakajeka. Yakakwirira ketone mazinga akabatanidzwa kune zviri nani kushanda ndangariro, kutarisisa kwekuona, uye basa-kuchinja kuita kune vakwegura ( ⁴ ).
• Kuramba kwakavandudzwa: Muna 1.980, Dr. Steve Phinney vakaratidza kuti keto dieters yakagara kwenguva yakareba pane treadmill kupfuura vanhu vane carb yakakwirira.

Nyaya yacho ndeiyi: Kuve nemafuta-akachinja kwakasiyana nekuve mu ketosis. Kuchinjira kumafuta kunogona kutora mavhiki, nepo kupinda muketosis kunogona kungotora mazuva kana maawa.

Chiyero kana uri mu ketosis

Sezvauchangodzidza, kuve mu ketosis hakuna kufanana nekuva mafuta-akagadziriswa. Ketosis inoreva kuva nemaketoni akakwirira muropa rako, mweya wekufema, kana weti.

Edza mazinga ako eketone inogona kukupa iwe pfungwa yekwauri metabolically. Heino maitiro:

#1: Kuongororwa ropa

Kuongororwa kweropa ketone kunotanga pane iyi rondedzero nekuti ndiyo nzira yakasimbiswa yekuyera ketosis. Unogona kuyera ketoni murabhoritari kana kushandisa ropa ketone mita kumba.

Iyi miedzo inoyera ketone body inonzi beta-hydroxybutyrate (BHB) muropa. Chero chipi zvacho chiri pamusoro pe0.3 mmol/L chinoonekwa sechakakwira, asi mazinga akakwana anogona kunge ari kuchamhembe kwe1 mmol/L. ⁵ ).

#2: Miyedzo yekufema

Ketone breath tests inoyera acetone, muviri weketone unokonzera fruity phenomenon inozivikanwa se "keto kufema” (vamwe vanhu vanoti mweya wakaipa).

Kuongorora kwekufema hakuna kusimbiswa sekuongororwa kweropa, asi imwe ongororo yakawana kuti mazinga eacetone akabatana neBHB muropa.

#3: Kuongororwa weti

Iyi ndiyo nzira iri nyore yekuyera yako ketosis level, asi kwete yakanyanya kuvimbika.

Weti mitsetse inogona kunge isina kunyatsojeka pane yekuongorora ropa, asi inogadzirisa zviri nyore kushandisa. Ingoita weti pamitsetse, tarisa kushanduka kweruvara, uye tsvaga inoenderana ketosis kukosha pane iyo label.

Maererano nekutsvakurudza, nguva yakanakisisa yekuyera urinary ketones ndeye mangwanani-ngwanani uye mushure mekudya kwemanheru.

Sei vamwe vanhu vachipinda mu ketosis nekukurumidza?

kupinda ketosis hazvina kufanana nekubika turkey kwemaawa mana pane imwe tembiricha. Kune akawanda akawanda akasiyana ekutsanangura kuti inguva yakareba sei yekupinda muketosis.

Mumwe munhu, mutambi wepamusoro, semuenzaniso, anogona kunge ari mu ketosis yakazara mushure memaawa gumi nemaviri ekutsanya kwehusiku humwe. Mumwe munhu, zvisinei, anogona kunge ari yakaderera carb kwevhiki yakazara mitsetse yavo yebvunzo isati yachinja ruvara.

Matanho ekuita akasiyana anogona kutsanangura mimwe yemisiyano iyi. Kuita maekisesaizi kunobatsira kubvisa shuga yakawandisa kubva muropa rako, izvo zvinogona kukurumidzira shanduko kupinda ketosis. Ketosis, mushure mezvose, inokonzerwa neshuga yakaderera yeropa uye insulin yakaderera ( ⁶ ).

Nguva yekudya nekutsanya zvine basa. Kutsanya kwepakati, semuenzaniso, kunogona kubatsira kuisa muviri wako munzira yekupisa-mafuta nekuti mafuta ndiwo anodiwa nemuviri wako kwenguva refu sosi yemafuta. muviri.

Kana iwe usingadye kwenguva yakareba, unotanga kuisa oxidize mafuta emuviri kuti uwane simba. Uye kana iwe uchiwedzera mafuta akawanda, unoita mamwe ketoni.

Zvimwe zvinhu zvinokanganisa nguva yeketosis zvinosanganisira kurara, mazinga ekushushikana, zera, kuumbwa kwemuviri, uye mamwe mageneti ekuchinja anokanganisa mafuta metabolism. Zvimwe zveizvi zviri pasi pesimba rako, nepo zvimwe zvisiri.

Zvisinei, nzou iri mumba inosara. Chikonzero chikuru chinoita kuti vanhu vasapinde mu ketosis nekukurumidza macarbohydrates.

Ichokwadi ndechokuti vanhu vakawanda vanofunga kuti vane carb shoma, asi kwete..

iyo yakavanzika carbs vari kwese kwese: snacks, soso, soups, wraps, etc. Chikanganiso chimwe chete kana maviri uye iwe uchaenda pamusoro pe20 magiramu emacarbs pazuva (yakanaka keto muganho) usingatombozviziva.

Uine izvozvo mupfungwa, inguva yekudzokorora mamwe matipi anoshanda kuti akurumidze yako ketogenic metamorphosis.

5 mazano ekupinda mu ketosis

Iwe unoda kupinda mu ketosis nekukurumidza pane kunonoka? Zvakanakisa zvaungaita ndezve kutevera chikafu chakachena, chikafu che ketogenic.

Kupfuura izvozvo, heino nzira shanu dzekutsigira shanduko yako mu ketosis.

#1: Tarisa macarbohydrates ako

Carbohydrate restriction ndiyo kiyi ye ketosis ( ⁷ ) Heino chikonzero:

• Kuderedza macarbohydrates kunoita kuti shuga yeropa irambe yakaderera.
• Shuga yeropa yakaderera inochengeta insulin yakaderera.
• Insulin yakaderera inoratidza masero ako kupisa mafuta uye kugadzira ketoni.

Vamhanyi vanogona kunge vachikwira zvishoma carb uye kugara keto, asi kuti uende wakachengeteka chengetedza chikafu chako checarb chakatenderedza magiramu makumi maviri pazuva.

Kune vamwe vanhu, kuchengeta carbs pasi pe20 gramu pazuva kunopenga. Asi kune vamwe, ndicho chipingamupinyi chikuru pakubudirira kwako keto.

Kuva nemazano kunogona kubatsira. Tevera ese macarbs ane macro keto app, uye ive shuwa yekuzvidavirira kune yakavanzika uye inonyengera carbs. Iyo uchi yemasitadhi kupfeka, semuenzaniso, inogona kuwedzera 15-20 magiramu emacarbs kune yako saladhi.

Iva nehanya nezvesoso, pastas, yogati, uye zvimwe zvakawanda zvigadzirwa zvaungafunga kuti zvinotapira, asi zvine macarbohydrates kana shuga yakawedzerwa. Shuga yakawedzerwa inoita kuti zvokudya zvinake zvakanaka, saka vagadziri vezvokudya vanozviisa kwose kwose!

Kufamba uye kudya kunze ingangove nguva dzakaomesesa kugara uchiziva carb. Mhinduro yacho? Ita zvikumbiro zvakakosha kumaresitorendi: Vazhinji vari kuwedzera kuziva nezvezvirambidzo zvekudya uye vanoda kugadzirisa.

#2: Wedzera Kudya Kwemafuta

Pakudya kwe ketogenic, unotora ese macalories angave ari macarbohydrates uye woadya semafuta pane kudaro.

Usatya kudya kwemafuta akawanda. Mafuta anobatsira iwe:

• Tora mavhitaminzi anonyungudika mafuta akadai seA, D, uye K ( ⁸ ).
• Gadzira cell membranes yako.
• Chengetedza simba rakagadzikana se triglycerides.
• Gadzira mamwe ketoni.
• Dzora zvishuwo zvako nekuderedza mahomoni enzara ( ⁹ ).

Iwe unogona kunge uchishamisika, mafuta akazara haana kushata kumoyo wako here?

Kwete. Ngano iyi yakabviswa. Maviri echangobva kuitika meta-analyse (zvidzidzo zvezvidzidzo) haana kuwana hukama pakati pekudya akazara mafuta uye njodzi yechirwere chemoyo ( ¹⁰ ) ( ¹¹ ).

Chokwadi ndechekuti, kuti upinde mu ketosis, hapana chinotsiva kuzadza ndiro yako nemafuta ane hutano. Mafuta omuorivhi, kokonati mafuta, avocados, maarmonds, bhotela, mafuta emafuta, heavy cream, Greek yoghurt, chizi yembudzi, nut butter, hove dzine mafuta - rondedzero yakareba uye hairegi zvakanyanya.

ita chokwadi chekutarisa izvi rondedzero yakazara yezvikafu zvakabvumidzwa keto.

#3: Kutsanya Kwepakati

Kana ukasadya kwekanguva, unofunga kuti muviri wako unotendeukira kupi?

Haasi macarbohydrates. Zvitoro zveGlycogen (glucose yakachengetwa) zvinopera nekukurumidza, kunyanya kana uchishanda.

Haisi mapuroteni. Iwe unogadzira ketoni panguva yekutsanya, izvo zvinodzivirira kuparara kweprotein yetsandanyama ( ¹² ).

Izvo zvinosiya mafuta. Munguva yekutsanya, unopisa (kana beta-oxidize) fatty acids kuzadzisa zvaunoda simba.

Nekukurumidza zvakakwana kwenguva yakakwana uye zvisinei nekare kudya kwecarb, iwe unozopinda ketosis. Asi iyo yakanyanya kusimba nzira yekuenda ku ketosis ndeyekusanganisa iyo yepakati yekutsanya regimen neye ketogenic chikafu.

Kutsanya kwepakati (IF) zvinongoreva kutora zororo kubva pakudya nguva nenguva. Unogona kutsanya kwemaawa gumi nemaviri, gumi nematanhatu kana makumi maviri nemana panguva, pakati pedzimwe nzira dzeIntermittent Fasting.

KANA inomhanyisa keto nekuti inokubatsira kuti uwane mafuta-akagadziriswa. Muviri wako unotanga kumhanya pazvitoro zvemafuta, kwete shuga, zvichiita kuti shanduko mu ketosis zvive nyore.

#4: Kushandisa MCT Mafuta

Medium Chain Triglyceride Oil (MCT Oil) ndiyo yakakwana ketogenic chikafu. Paunodya mafuta aya anoravira asina kwaakarerekera, anofamba akananga kuchiropa chako kuti ashandurwe kumitumbi ye ketone ( ¹³ ).

Mune imwe ongororo, magiramu makumi maviri chete eMCTs akawedzera mazinga eketone mumuenzaniso wevakuru vakuru. ¹⁴ ) Uyezve, kushanda kwavo kwepfungwa kwakawedzera (kuenzaniswa neasiri-MCT controls) nguva pfupi mushure mekudya uku.

Kana iwe uchangotanga MCT mafuta, enda zvishoma nezvishoma. Tanga nechipunu uye shandisa nzira yako kubva ipapo kudzivirira nyaya dzekugaya.

#5: Edza Exogenous Ketones

Iwe unogona kudya ketoni zvakananga muchimiro cheexogenous ketoni.

Exogenous ketones iwo maketoni anobva kunze kwemuviri wako. Kunyangwe zvisiri zvemuviri wako, aya ekugadzira ketoni anonyanya kufanana neketoni mukati memuviri wako.

Mazhinji exogenous ketoni anouya muchimiro cheBHB, yako yekutanga simba ketone. Iwe uchawana izvi zvigadzirwa zveBHB zvakaiswa seketone munyu uye ketone esters.

Ketone esters inogona kuva yakasimba kudarika ketone munyu, asi munyu unoratidzika kugara kwenguva refu ( ¹⁵ ) Uye pakuravira, vanhu vazhinji vanosarudza ketone munyu.

Kutora exogenous ketoni haisi inotsiva mafuta ekugadzirisa, asi inowedzera ropa ketone mazinga. Vatsvakurudzi vakaratidza kuti kutora exogenous ketones:

• Inovandudza kupisa mafuta panguva yekurovedza muviri ( ¹⁶ ).
• Inowedzera kushanda kwepfungwa (kuyerwa nemakonzo anofamba nemeze) ( ¹⁷ ).
• Inogona kuvandudza zviratidzo zveAlzheimer (mune nyaya yevanhu) ( ¹⁸ ).
• Inoderedza mazinga eglucose muropa ( ¹⁹ ).

Kupinda muKetosis: Yakareba Sei?

Kuti uwane ketoni muropa rako, mweya wekufema, kana weti, ungangoda zuva kana maviri ekudya keto kana kutsanya kwepakati. Nguva yekupinda mu ketosis inogona kusiyanisa kubva kumunhu kuenda kumunhu, uye kugadzirisa kwakazara kunogona kutora mavhiki maviri kana kupfuura.

Kutsigira ketosis, edza kutsanya kwepakati, MCT oiri, uye exogenous ketoni. Uye rangarira iyo miviri mikuru keto mirairo:

1. Idya mafuta akawanda ane utano.
2. Cheka macarbs kunge ibasa rako.

Tevedza aya matipi, uye iwe unenge uri mu ketosis usati wazviziva.