Ukutya kwe-Keto: Isikhokelo sokugqibela kwi-Low Carb Ketogenic Diet

Ukutya okune-ketogenic kukutya okunamafutha amaninzi, okune-carbohydrate ephantsi eqhubeka nokufumana ukuthandwa njengoko abantu abaninzi beqaphela iingenelo zayo ekufikeleleni kwiinjongo zempilo kunye nokomelela.

Ungasebenzisa eli phepha njengendawo yakho yokuqala kunye nesikhokelo esipheleleyo kuyo yonke into oyifunayo ukuyazi malunga nokutya kwe-ketogenic kunye nendlela yokuqalisa namhlanje.

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Yintoni ukutya kwe ketogenic?

Injongo yokutya kwe-keto kukungenisa umzimba wakho kwi-ketosis kwaye utshise amanqatha endaweni yeecarbohydrates zokubasa. Olu tyalo lubandakanya amanani aphezulu anamafutha, izixa ezaneleyo zeprotheyini, kunye namanqanaba aphantsi ecarbohydrates.

Ukutya kwe-keto ngokubanzi kusebenzisa i ireyishini elandelayo ye-macronutrient:.

• I-20-30% yeekhalori ezivela kwiprotheni.
• I-70-80% yeekhalori ezivela kumafutha anempilo (njenge Omega-3 fatty acids, iiavokhado, i-oyile ye-olivu, ioli yonkcocon y ibhotolo etyiswe ngengca).
• I-5% okanye ngaphantsi kweekhalori ezivela kwiicarbohydrates (kubantu abaninzi, oko kuphezulu 20 ukuya ku-50 g i-carbohydrates ngosuku).

Izidlo ze-keto zonyango, ezifana nezo zichazwe ngoogqirha kubantwana abane isifo sokuwa, zinzulu ngakumbi. Ngokuqhelekileyo zibandakanya malunga ne-90% ye-fat, i-10% yeprotheni, kwaye isondele kwi-0 carbohydrates kangangoko kunokwenzeka.

Ngokuqhekeka kwe-macronutrients, unokutshintsha indlela umzimba wakho osebenzisa ngayo amandla. Ukuqonda ngokupheleleyo inkqubo, kubalulekile ukuqonda indlela umzimba wakho usebenzisa ngayo amandla kwindawo yokuqala.

Indlela I-Keto Diet isebenza ngayo

Xa utya ukutya okunecarbohydrates eninzi, umzimba wakho uguqula ezo carbohydrates zibe yiglucose (iswekile esegazini) ethi inyuse amanqanaba eswekile esegazini lakho.

Xa amanqanaba eswekile yegazi enyuka, abonisa umzimba wakho ukuba wenze i-insulin, ihomoni ethwala i-glucose kwiiseli zakho ukuze isetyenziswe amandla. Le yinto eyaziwa ngokuba yi-insulin spike ( ¹ ).

IGlucose ngowona mthombo wamandla ukhethwa ngumzimba wakho. Logama nje uqhubeka usitya iicarbohydrates, umzimba wakho uya kuhlala uzijika zibe yiswekile ethi emva koko itshiswe ukuze ibe namandla. Ngamanye amazwi, xa i-glucose ikhona, umzimba wakho uya kwala ukutshisa iivenkile zakho zamafutha.

Umzimba wakho uqala ukutshisa amanqatha ngokususa iicarbohydrates. Oku kuphelisa iivenkile zakho ze-glycogen (i-glucose egciniweyo), ishiya umzimba wakho ungenakho ukukhetha kodwa uqalise ukutshisa iivenkile zakho zamafutha. Umzimba wakho uqala ukuguqula i-acids enamafutha kwi-ketones, ibeka umzimba wakho kwimeko ye-metabolic eyaziwa ngokuba yi-ketosis. ² ).

Yintoni iiketones?

Kwi-ketosis, isibindi siguqula i-fatty acids kwimizimba ye-ketone okanye ketoni. Ezi mveliso ziye zibe ngumthombo wamandla omtsha womzimba wakho. Xa unciphisa ukutya kwakho kwe-carbohydrate kwaye ubuyisele ezo khalori ngamafutha anempilo kunye neecarbohydrates, umzimba wakho uphendula ngokuba yi-keto-adapted, okanye isebenze ngakumbi ekutshiseni amanqatha.

Kukho ii-ketones ezintathu eziphambili:

• Acetone.
• I-acetoacetate.
• IBeta-hydroxybutyrate (idla ngokufinyezwa iBHB).

Kwimeko ye-ketosis, ii-ketones zithatha indawo yecarbohydrates ngeenjongo ezininzi ( ³ )( ⁴ ). Umzimba wakho nawo uxhomekeke kwi igluconeogenesis, ukuguqulwa kwe-glycerol, i-lactate kunye ne-amino acids zibe yi-glucose, ukukhusela amanqanaba eswekile yegazi ukuba ehle ngokuyingozi.

Eyona nto ibaluleke kakhulu ukuba ubuchopho bethu namanye amalungu anokusebenzisa iiketones zamandla ngokulula ngakumbi kunecarbohydrates ( ⁵ )( ⁶ ).

Yiyo loo nto uninzi lwe abantu bafumana ukucaca okwandisiweyo kwengqondo, ukuphucula isimo sengqondo, kunye nokunciphisa indlala kwi-keto.

Ezi molekyuli nanjalo Zinemiphumo yokulwa ne-antioxidant kunye ne-anti-inflammatory, oku kuthetha ukuba banokunceda ukubuyisela umva kunye nokulungisa umonakalo weseli odla ngokubangelwa kukutya iswekile eninzi, umzekelo.

I-Ketosis inceda umzimba wakho ukuba usebenze kumafutha agciniweyo xa ukutya kungafumaneki lula. Ngokufanayo, ukutya kwe-keto kugxile "ekuthinteleni" umzimba wakho we-carbohydrates, ukuwutshintshela kwimeko yokutshisa amafutha.

Iintlobo ezahlukeneyo zokutya kwe-ketogenic

Kukho iintlobo ezine eziphambili zokutya kwe-ketogenic. Ngamnye uthatha indlela eyahlukileyo kancinane ekuthathweni kwamafutha ngokuchasene nokutya kwecarbohydrate. Xa uthatha isigqibo sokuba yeyiphi indlela esebenza kakuhle kuwe, qwalasela iinjongo zakho, inqanaba lokuqina, kunye nendlela yokuphila.

Ukutya kweKetogenic okuMgangatho (SKD)

Le yeyona nguqulo iqhelekileyo kwaye icetyiswayo yokutya kwe-ketogenic. KULO, lixesha lokuhlala ngaphakathi kwe-20-50 grams ye-carbs enetha ngosuku, ugxininise kwi-protein eyaneleyo kunye nokutya okunamafutha aphezulu.

Ukutya okujoliswe kuko ketogenic (TKD)

Ukuba ungumntu osebenzayo, le ndlela inokukusebenzela ngcono. Ukutya okuthe ngqo kwe-ketogenic kubandakanya ukutya malunga ne-20-50 grams ye-carbs enetha okanye ngaphantsi kwemizuzu ye-30 ukuya kwiyure ngaphambi kokuzivocavoca.

Ukutya kwe-cyclic ketogenic (CKD)

Ukuba i-keto ivakala isoyikisa kuwe, le yindlela entle yokuqala. Apha uphakathi kwamaxesha okutya ukutya okune-carb ephantsi kangangeentsuku ezininzi, kulandele ixesha lokutya i-carbohydrates ephezulu (edla ngokuhlala iintsuku ezininzi).

Iprotheyini ephezulu ye-keto yokutya

Le ndlela ifana kakhulu nendlela eqhelekileyo (SKD). Umahluko omkhulu kukutya kweeprotheyini. Apha wongeza iprotheyini yakho kakhulu. Le nguqulo ye-keto yokutya ifana kakhulu nesicwangciso sokutya se-Atkins kunezinye.

Qaphela: Indlela ye-SKD yeyona nto isetyenziswayo nephandiweyo yeketo. Ke ngoko, uninzi lolwazi olungezantsi lubhekiselele kule ndlela yomgangatho.

Ingakanani iProtheyini, iFat, kunye neeCarbs ofanele uzitye kwi-Keto?

Amafutha, iiprotheyini kunye neekhabhohayidrethi zaziwa ngokuba ziimacronutrients. Ngokubanzi, ukophuka kwe-macronutrients kukutya kwe-keto kuku:

• Iicarbohydrates: 5-10%.
• Iiprotheyini: 20-25%.
• Amafutha: 75-80% (ngamanye amaxesha ngaphezulu kubantu abathile).

I-Macronutrients ibonakala isisiseko sayo nayiphi na ukutya kwe-ketogenic, kodwa ngokuchasene nombono odumileyo, akukho mlinganiso omnye we-macronutrient osebenza kuwo wonke umntu.

Endaweni yoko, uya kuba neseti ekhethekileyo yeemacros esekwe kwi:

• Usukelo ngokwasemzimbeni nangokwengqondo.
• Imbali yezempilo.
• Inqanaba lomsebenzi.

Ukutya kwe-carbohydrate

Kubantu abaninzi, uluhlu lwe-20-50 grams ye-carbohydrate intake ngosuku lufanelekile. Abanye abantu banokunyuka baye kwi-100 grams ngosuku kwaye bahlale kwi-ketosis.

Ukuthathwa kweeprotheyini

Ukubona ukuba ingakanani iprotheyini omele uyitye, qwalasela ukwakheka komzimba wakho, ubunzima obufanelekileyo, isini, ubude, kunye nenqanaba lomsebenzi. Ngokufanelekileyo, kuya kufuneka utye i-0.8 grams yeprotheyini nganye ngeponti yobunzima bomzimba obhityileyo. Oku kuya kuthintela ukulahleka kwemisipha.

Kwaye ungakhathazeki ngokutya "kakhulu" iprotheni ye-keto, ayiyi kukukhupha kwi-ketosis.

Ukutya kwamafutha

Emva kokubala ipesenti yeekhalori zemihla ngemihla ekufuneka zivela kwiprotheni kunye ne-carbohydrates, yongeza amanani amabini kwaye uthabathe kwi-100. Elo nani yipesenti yeekhalori ezifanele zivela kumafutha.

Ukubala kweekhalori akuyimfuneko kwi-keto, kwaye akufanele kube njalo. Xa utya ukutya okunamafutha amaninzi, kuyanelisa kunokutya okunecarbohydrates eninzi kunye neswekile. Ngokubanzi, oku kunciphisa amathuba akho okutya kakhulu. Esikhundleni sokubala iikhalori, nikela ingqalelo kumanqanaba akho amakhulu.

Ukuze ufunde ngakumbi, funda ngakumbi malunga micronutrients kwi-ketogenic diet.

Uthini umahluko phakathi kweKeto kunye neLow-Carb?

Ukutya kwe-keto kudla ngokudityaniswa kunye nezinye izidlo eziphantsi ze-carb. Nangona kunjalo, umahluko omkhulu phakathi kwe-keto kunye ne-carb ephantsi ngamanqanaba e-macronutrients. Kwiinguqu ezininzi ze-ketogenic, i-45% yeekhalori zakho okanye ngaphezulu ziya kuvela kumafutha, ukunceda umzimba wakho uguquke kwi-ketosis. Kukutya okune-carb ephantsi, akukho nto yansuku zonke yokutya okunamafutha (okanye ezinye ii-macronutrients).

Iinjongo phakathi kwezi zidlo nazo ziyahluka. Injongo ye-keto kukungena kwi-ketosis, ngoko ke umzimba wakho uyeka ukusebenzisa i-glucose ye-fuel ekuhambeni kwexesha. Ngokutya okuphantsi kwe-carb, awunakuze ungene kwi-ketosis. Enyanisweni, ezinye izidlo zinciphisa i-carbohydrates ixesha elifutshane, emva koko zongeze kwakhona.

Ukutya okutyayo kwi-ketogenic diet

Ngoku ukuba uyaziqonda izinto ezisisiseko emva kokutya kwe-ketogenic, lixesha lokuba wenze uluhlu lwakho lokuthenga ukutya okuphantsi kwe-carb kwaye ufike kwivenkile enkulu.

Kwi-ketogenic diet, uya kuyonwabela ukutya okutyebileyo ngezondlo kwaye uya kuphepha izithako ezityebileyo kwiicarbohydrates.

Inyama, amaqanda, amandongomane kunye nembewu

Soloko ukhetha eyona nyama isemgangathweni onokuyithenga, ukhethe inyama yenkomo ephilayo netyiswe ngengca nanini na kunokwenzeka, intlanzi ebanjiswe endle, kunye nenkukhu ekhuliswe ngokuzinzileyo, yehagu namaqanda.

Amandongomane kunye nembewu zilungile nazo kwaye zingcono xa zityiwa zikrwada.

• Inyama yenkomo: i-steak, i-veal, i-roast, inyama yenkomo egayiweyo kunye ne-casseroles.
• Iinkukhu: inkukhu, izagwityi, idada, iturkey kunye namabele ezilwanyana zasendle.
• Inyama yehagu: Inyama yengulube, i-sirloin, i-chops, i-ham kunye ne-bacon ngaphandle kweswekile.
• Intlanzi: mackerel, tuna, salmon, trout, halibut, cod, catfish kunye mahi-mahi.
• Umhluzi wethambo: umhluzi wethambo lenkomo kunye nomhluzi wethambo lenkukhu.
• Ukutya kwaselwandle: iimbatyisi, iimbaza, oononkala, iimbaza kunye neekreyifishi.
• I-Viscera: intliziyo, isibindi, ulwimi, izintso kunye ne-offal.
• Amaqanda: umtyholi, uqhotsiweyo, ukhutshiwe kwaye ubilisiwe.
• Cordero.
• Ibhokhwe.
• Amandongomane kunye nembewu: amandongomane e<em>macadamia, iiamangile, kunye nebhotolo yamandongomane.

Imifuno ye-carb ephantsi

Imifuno ziyindlela entle yokufumana a umthamo ophilileyo we-micronutrients, ngaloo ndlela kuthintela ukunqongophala kwezondlo kwi-keto.

• Imifuno eluhlaza, efana nekale, isipinatshi, i-chard, kunye ne-arugula.
• Imifuno ye-Cruciferous, kuquka iklabishi, i-cauliflower, kunye ne-zucchini.
• Iilethisi, kuquka i-iceberg, i-romaine, kunye ne-butterhead.
• Imifuno evundisiweyo efana ne-sauerkraut kunye ne-kimchi.
• Eminye imifuno efana namakhowa, iasparagus, kunye neseleri.

Keto-Friendly Dairy

Khetha owona mgangatho uphezulu onokuwufumana ngokufanelekileyo ngokukhetha simahla iimveliso zobisi, ngokupheleleyo kunye ne-organic xa kunokwenzeka. Ziphephe iimveliso zobisi ezinamafutha aphantsi okanye ezingenamafutha okanye iimveliso ezineswekile eninzi.

• Ibhotolo kunye neghee idlelo.
• I-cream enzima kunye ne-whip cream enzima.
• Iimveliso zobisi ezivundisiweyo ezifana neyogathi kunye nekefir.
• Ikrimu emuncu.
• Iitshizi ezinzima kunye ithambile.

Iziqhamo ezineswekile ephantsi

Sondela isiqhamo ngokuqaphela kwi-keto, njengoko iqulethe izixa eziphezulu zeswekile kunye ne-carbohydrates.

• Iiavokhado (ekuphela kwesiqhamo onokusonwabela ngobuninzi).
• Amaqunube e-Organic afana namaqunube, amaqunube, kunye namaqunube (isandla ngemini).

Amafutha anempilo kunye neeoli

Imithombo yolwazi amafutha enempilo ziquka ibhotolo etyiswe ngengca, i-tallow, ighee, i-coconut oil, i-olive oil, ioli yesundu ezinzileyo, kunye Ioli ye-MCT.

• Ibhotolo kunye neghee.
• Ibhotolo.
• Imayonnaise.
• Ioli yecoconut kunye nebhotela yekakhukhunathi
• Ioli ye-Linseed.
• Ioli yomnquma
• Ioli yembewu yeSesame.
• Ioli ye-MCT kunye ne-MCT powder.
• Ioli yeWalnut
• Ioli yomnquma
• Ioli yeeavokhado.

Ukutya okufuneka uphephe kwi-Keto yokutya

Kungcono kuphephe ukutya okulandelayo kwi-keto yokutya ngenxa yomxholo wayo ophezulu we-carbohydrate. Xa uqala i-keto, coca ifriji yakho kunye neekhabhathi kwaye unikele ngazo naziphi na izinto ezingavulwanga kwaye ulahle ezinye kude.

Amathuna

Iinkozo zilayishwe ngekhabhohayidrethi, ngoko ke kungcono ukuba uzikhwebule kuzo zonke iinkozo kwi-keto. Oku kubandakanya iinkozo ezipheleleyo, ingqolowa, ipasta, irayisi, ioats, ibhali, irye, umbona, kunye quinoa.

Iimbotyi kunye nemifuno

Ngelixa imifuno emininzi kunye nemifuno zixhomekeke kwiimbotyi kumxholo weprotheyini yazo, oku kutya kuphezulu kakhulu kwiicarbohydrates. Kuphephe ukutya iimbotyi, iiertyisi, iimbotyi neelentile.

Iziqhamo ezinoshukela ophezulu

Ngelixa iziqhamo ezininzi zigcwele i-antioxidants kunye nezinye i-micronutrients, nazo zizityebi kwi-fructose, ezinokukukhaba ngokulula kwi-ketosis.

Ziphephe iiapile, iimango, iipayinapile kunye nezinye iziqhamo (ngaphandle kwamaqunube amancinci).

Imifuno enesitatshi

Kuphephe imifuno enesitatshi njengeitapile, ibhatata, iintlobo ezithile zesquash, iiparsnips, kunye neminqathe.

Njengesiqhamo, kukho izibonelelo zempilo ezinxulumene noku kutya, kodwa zikwaphezulu kakhulu kwiicarbohydrates.

Iswekile

Oku kubandakanya, kodwa akuphelelanga apho, izimuncumuncu, ii-ayisikrimu, i-smoothies, iisoda, kunye nejusi yeziqhamo.

Kwanezinongo ezifana neketchup kunye nesosi yebarbecue zihlala zigcwele iswekile, ke qiniseka ukuba ufunda iilebhile ngaphambi kokuzongeza kwisicwangciso sakho sokutya. Ukuba uthanda into eswiti, zama enye keto-friendly dessert recipe zenziwe nge-low glycemic sweeteners (ezifana ne stevia o erythritol) endaweni yoko.

Utywala

Abanye utywala ziphantsi kwe-glycemic index kwaye zifanelekile kwi-ketogenic diet. Nangona kunjalo, khumbula ukuba xa usela utywala, isibindi sakho siya kukhetha i-ethanol kwaye siyeke ukuvelisa ii-ketones.

Ukuba ukwi-keto yokutya ukuze unciphise umzimba, gcina utywala bakho buncinci. Ukuba uthanda i-cocktail, namathela kwimixube yeswekile ephantsi kwaye uphephe uninzi lwebhiya kunye newayini.

Iinzuzo zezempilo zokutya kwe-ketogenic

Ukutya kwe-ketogenic kuye kwadibaniswa neenzuzo zezempilo ezimangalisayo eziya ngaphaya kokulahlekelwa ubunzima. Ezi ziindlela ezimbalwa keto ezinokukunceda uzive ungcono, womelele, kwaye ucace ngakumbi.

I-Keto yokunciphisa umzimba

Mhlawumbi esona sizathu siphambili sokuba i-keto idume: ilahleko lwamafutha azinzileyo. I-Keto inokunceda ukunciphisa ubunzima bomzimba, amafutha omzimba, kunye nobunzima bomzimba ngelixa ugcina ubunzima bemisipha ( ⁷ ).

Keto kumanqanaba okumelana

Ukutya kwe-ketogenic kunokunceda ukuphucula amanqanaba okunyamezela abadlali. Nangona kunjalo, kunokuthatha ixesha ukuba iimbaleki zilungelelanise ukutshisa amafutha kunokuba i-glucose ibe fumana Amandla.

I-Keto yempilo yamathumbu

Izifundo ezininzi zibonise ikhonkco phakathi kokuthathwa kweswekile ephantsi kunye nokuphuculwa kweempawu ze-irritable bowel syndrome (IBS). Olunye uphononongo lubonise ukuba ukutya kwe-ketogenic kunokuphucula intlungu yesisu kunye nomgangatho wobomi bonke kubantu abanako IBS.

I-Keto yesifo seswekile

Ukutya kwe-ketogenic kunokunceda ukulinganisa i-glucose kunye namanqanaba e-insulin igazi. Ukunciphisa umngcipheko wokuchasa insulin inokunceda ukuthintela izifo ze-metabolic ezifana Uhlobo lweswekile 2.

Keto kwimpilo yentliziyo

Ukutya kwe-keto kunokuncedisa ukunciphisa izinto ezinobungozi izifo zentliziyo, kubandakanywa nokuphuculwa kwamanqanaba e-cholesterol ye-HDL, uxinzelelo lwegazi, i-triglycerides, kunye ne-cholesterol ye-LDL (enxulumene ne-plaque kwi-arteries) ( ⁸ ).

Keto kwimpilo yengqondo

Imizimba ye-Ketone iye yadibaniswa neenzuzo ezinokuthi zibe neuroprotective kunye ne-anti-inflammatory. Ngoko ke, ukutya kwe-keto kunokuxhasa abo banemiqathango efana nezifo ze-Parkinson kunye Alzheimer, phakathi kwezinye iimeko zengqondo eziwohlokayo ( ⁹ )( ¹⁰ ).

Keto ngenxa yokuxhuzula

Ukutya kwe-ketogenic kwadalwa ekuqaleni kwenkulungwane yama-20 ukunceda ukuthintela ukuxhuzula kwizigulana ezixhuzulayo, ngakumbi abantwana. Ukuza kuthi ga namhlanje, i-ketosis isetyenziswa njengendlela yonyango kwabo babandezelekileyo Isifo sokuwa ( ¹¹ ).

I-Keto ye-PMS

Kuqikelelwa ukuba i-90% yabasetyhini bafumana uphawu okanye iimpawu ezininzi ezinxulumene ne-PMS ( ¹² )( ¹³ ).

Ukutya kwe-keto kunokuncedisa ukulinganisela iswekile yegazi, ukulwa nokudumba okungapheliyo, ukwandisa izitolo zezondlo, kunye nokuphelisa iminqweno, yonke into enokunceda. ukukhulula iimpawu ze-premenstrual syndrome.

Ungazi njani xa ukwi-ketosis

I-Ketosis ingaba yindawo engwevu, njengoko kukho amanqanaba ahlukeneyo. Ngokubanzi, kunokuthatha malunga neentsuku ezi-1-3 ukufikelela kwi-ketosis epheleleyo.

Eyona ndlela ilungileyo yokubeka iliso kumanqanaba akho e-ketone kuvavanyo, onokuthi ulwenze ekhaya. Xa utya ukutya kwe-ketogenic, ii-ketones ezingaphezulu zichithekela kwiindawo ezahlukeneyo zomzimba. Oku kukuvumela jonga amanqanaba akho e-ketone ngeendlela ezahlukeneyo:

• Kumchamo onomgca wovavanyo.
• Egazini ngemitha yeglucose.
• Ngokuphefumla kwakho ngemitha yokuphefumula.

Indlela nganye ineenzuzo kunye nokungona kwayo, kodwa ukulinganisa i-ketones egazini kudla ngokusebenza kakhulu. Nangona iyeyona ifikelelekayo, uvavanyo lomchamo ludla ngokuba yeyona ndlela incinci ichanekileyo.

Izongezo zokuxhasa ukutya kwe ketogenic

Izibonelelo ziyindlela ethandwayo yokwandisa inzuzo yokutya kwe-ketogenic. Ukongeza ezi zongezo kunye ne-keto enempilo kunye nesicwangciso sokutya esipheleleyo sinokukunceda uzive ngcono ngelixa uxhasa iinjongo zakho zempilo.

Iiketoni zangaphandle

Iiketoni zangaphandle Zii-ketones ezongezelelweyo, zidla ngokuba yi-beta-hydroxybutyrate okanye i-acetoacetate, ezikuncedayo ukukunika ukomelela okongeziweyo kwamandla. Ungathatha iiketoni zangaphandle phakathi kokutya okanye ukugqabhuka ngokukhawuleza kwamandla ngaphambi kokuzilolonga.

I-OLI ye-MCT kunye nomgubo

Ii-MCTs (okanye i-medium chain triglycerides) luhlobo lwe-asidi enamafutha umzimba wakho onokuyiguqula ibe amandla ngokukhawuleza nangempumelelo. Ii-MCTs zitsalwa kwiikhokhonathi kwaye zithengiswa ikakhulu kulwelo okanye kwifomu yomgubo.

Iprotheni ye-collagen

ICollagen Yeyona proteni ininzi emzimbeni wakho, exhasa ukukhula kwamalungu, amalungu, iinwele kunye nezicubu ezixhumeneyo. I-amino acids kwizongezelelo ze-collagen nazo zinokunceda ekuveliseni amandla, ukulungiswa kwe-DNA, ukuchithwa kwe-detoxification, kunye nokugaya okunempilo.

Izongezo zeMicronutrient

I-Keto Micro Greens ibonelela nge-micronutrients kwi-scoop enye. Isayizi nganye yokukhonza iqulethe i-14 ye-servings ye-22 eyahlukeneyo yeziqhamo kunye nemifuno, kunye nemifuno ye-MCT kunye namafutha okunceda ngokufunxa.

Iprotein yewhey

Izibonelelo I-Whey zezinye zezona zongezelelo ezifundwe kakhulu zokuxhasa ukwehla kobunzima, ukufumana imisipha, kunye nokuchacha ( ¹⁴ )( ¹⁵ ). Qiniseka ukuba ukhetha kuphela ubisi lwengca kwaye ugweme umgubo oneswekile okanye naziphi na izongezo ezinokonyusa iswekile yegazi.

Electrolytes

Ibhalansi ye-Electrolyte yenye yezona zinto zibaluleke kakhulu, kodwa ezininzi zingahoywa, amacandelo amava aphumeleleyo okutya kwe-ketogenic. Ukuba yi-keto kunokubangela ukuba ukhuphe i-electrolyte ngaphezulu kunesiqhelo, ke kuya kufuneka uzizalise ngokwakho-inyani ezimbalwa ziyazi xa uqala uhambo lwakho lwe-keto ( ¹⁶ ).

Yongeza i-sodium, i-potassium, kunye ne-calcium ngakumbi kwisidlo sakho okanye thatha isongezelelo esinokunceda ukuxhasa umzimba wakho.

Ngaba ukutya kwe-keto kukhuselekile?

I-Ketosis ikhuselekile kunye nemeko yendalo ye-metabolic. Kodwa ihlala iphoswa njengemeko yemetabolism eyingozi kakhulu ebizwa ngokuba yi-ketoacidosis, edla ngokubonwa kubantu abanayo iswekile.

Ukuba namanqanaba e-ketone kuluhlu lwe-0.5-5.0mmol / L alukho yingozi, kodwa lunokubangela iingxaki ezininzi ezingenabungozi ezaziwa ngokuba yi "keto flu."

Iimpawu zomkhuhlane we-Keto

Abantu abaninzi kufuneka bajongane neziphumo ebezingalindelekanga zexesha elifutshane ezifanayo neempawu zomkhuhlane njengoko beziqhelanisa namanqatha. Ezi mpawu zokwexeshana ziimveliso zokuphelelwa ngamanzi emzimbeni kunye namanqanaba asezantsi ecarbohydrates njengoko umzimba wakho uhlengahlengisa. Basenokuquka:

• Intloko ebuhlungu
• Ukuhamba.
• Ukugula.
• Inkungu yengqondo.
• Isisu esibuhlungu.
• Inkuthazo ephantsi

Iimpawu zomkhuhlane we-Keto zihlala zifutshane ngokuthatha izongezo ze-ketone, enokunceda ukwenza utshintsho kwi-ketosis lula kakhulu.

Isampulu yezicwangciso zeSidlo se-Keto kunye neendlela zokupheka

Ukuba ufuna ukuthatha yonke ingqikelelo ngaphandle kokuya kwi-keto, izicwangciso zokutya zilukhetho olukhulu.

Ngenxa yokuba awujongani neninzi yezigqibo yonke imihla, izicwangciso zokutya zokupheka zinokwenza ukuba ukutya kwakho okutsha kungabi nzima.

Ungasebenzisa wethu Isicwangciso sokutya se-Keto sabaqalayo njengesikhokelo sokuqala esikhawulezayo.

I-Keto Diet icacisiwe: Qala nge-Keto

Ukuba unomdla malunga nokutya kwe-ketogenic kwaye ungathanda ukufunda ngakumbi malunga nendlela yokuphila elandelwa ngamawaka abantu, jonga la manqaku anika ulwazi oluninzi oluluncedo kwaye kulula ukululandela.

• Ukutya kwe-Keto vs. Atkins: Yintoni umahluko kwaye yintoni engcono?
• Ukuzila ukutya okuNgaphakathi kwe-Keto: Inxulumana njani ne-Keto Diet.
• Iziphumo ze-Keto Diet: Ndiza kuncipha ngokukhawuleza kangakanani ubunzima nge-Keto?