Iiketoni zangaphandle: nini kwaye njani ukongeza ngeetoni

Iiketoni zangaphandle zezinye zezo mveliso zibonakala zilungile kakhulu ukuba zibe yinyaniso. Ngaba unokuthatha ipilisi okanye umgubo kwaye uvune ngoko nangoko inzuzo ye-ketosis?

Ewe, akukho lula kangako. Kodwa ukuba unomdla kwiinzuzo zokutya kwe-ketogenic, ii-ketones zangaphandle ngokuqinisekileyo ziyinto omele uyiqwalasele.

Ezi zongezo ziza ngeendlela ezahlukeneyo kwaye zingasetyenziselwa iinjongo ezahlukeneyo, ukusuka ekunciphiseni iimpawu ukuya keto flu phezulu ukuphucula ukusebenza ngokomzimba nangokwengqondo.

Funda ngakumbi malunga neentlobo ezahlukeneyo zeetoni zangaphandle, indlela ezisebenza ngayo, kunye nendlela yokuzithatha.

Yintoni i-ketosis?

I-Ketosis yimeko yemetabolism apho umzimba wakho usebenzisa iiketoni (endaweni yeglucose) ukwenza amandla. Ngokuchasene noko kucingwa ngabantu abaninzi, umzimba wakho unokusebenza ngokumangalisayo ngaphandle kokuxhomekeka kwiswekile yegazi okanye iswekile yegazi kumafutha.

Ukwimo ye-ketosis xa umzimba wakho unikwe amandla ngamandla aveliswa zii-ketones zawo, kodwa ungafika nalapho ngee-ketones zangaphandle. I-Ketosis inokuhambisa inani leenzuzo zempilo, ukusuka ekunciphiseni ukuvuvukala okungapheliyo ukuya ekulahlekeni kwamafutha kunye nokugcina izihlunu.

Iiketone eziveliswa ngumzimba wakho zibizwa iiketones ezingapheliyo. Isimaphambili "endo" kuthetha ukuba kukho into eveliswa ngaphakathi emzimbeni wakho, ngelixa isimaphambili "exo" kuthetha ukuba ithathwe ngaphandle komzimba wakho (njengakwimeko yokongeza).

Ukuba ufuna ukufunda ngakumbi malunga ne-ketosis, zeziphi iiketoni, kwaye uzuza njani kuzo, uya kufuna ukufunda ezi zikhokelo ziluncedo:

• Ketosis: Yintoni kwaye ilungile kuwe?
• ISikhokelo esipheleleyo sokuTyelwa kweKetogenic
• Yintoni iiketones?

Iintlobo zeetoni zangaphandle

Ukuba ufunde esona sikhokelo sokugqibela se-ketonesUya kukwazi ukuba kukho iintlobo ezintathu ezahlukeneyo ze-ketone ezinokuthi umzimba wakho uvelise ngokungabikho kwe-carbohydrates, ngokuqhelekileyo kumafutha agciniweyo. Ngaba:

• I-acetoacetate.
• IBeta-hydroxybutyrate (BHB).
• I-acetone.

Kukho iindlela zokufumana ngokulula ii-ketones kwimithombo yangaphandle (yangaphandle kumzimba). I-Beta-hydroxybutyrate yi-ketone esebenzayo ekwazi ukuhamba ngokukhululekileyo egazini kwaye isetyenziswe zizicubu zakho; yeyona nto ininzi izongezo zeketone zisekelwe kuyo.

I-Ketone esters

I-Ketone esters ikwimo ekrwada (kule meko, i-beta-hydroxybutyrate) engabophelelekanga kuyo nayiphi na enye ikhompawundi. Umzimba wakho unokuzisebenzisa ngokukhawuleza kwaye zisebenza ngokufanelekileyo ekunyuseni amanqanaba e-ketone egazini ngenxa yokuba umzimba wakho awufuni ukuqhekeza i-BHB kuyo nayiphi na enye i-compound.

Uninzi lwabasebenzisi bee-esters ze-ketone zendabuko bathi abayonwabeli incasa yalo, ukuyibeka ngobumnene. I uxinzelelo lwesisu ikwasisiphumo esixhaphake kakhulu.

Iityuwa zeKetone

Olunye uhlobo lwezongezelelo zeketone zangaphandle ziityuwa zeketone, ezifumaneka kuzo zombini umgubo kunye neecapsules. Kulapho umzimba we-ketone (kwakhona, ngokuqhelekileyo i-beta-hydroxybutyrate) ibophelela kwityuwa, ngokuqhelekileyo i-sodium, i-calcium, i-magnesium, okanye i-potassium. I-BHB inokuthi ifakwe kwi-amino acid efana ne-lysine okanye i-arginine.

Ngelixa iityuwa ze-ketone zinganyusi amanqanaba e-ketone ngokukhawuleza njenge-esters ye-ketone, inambitha kakhulu kwaye imiphumo enokubakho (njengezitulo ezivulekileyo) iyancitshiswa. Olu luhlobo lwe-ketone supplement esebenza kakuhle kubantu abaninzi.

Ioli ye-MCT kunye nePowder

Ioli ye-MCT (ikhonkco eliphakathi triglycerides) kunye namanye amanqatha aphakathi ukuya kumafutshane, angasetyenziselwa ukunceda ukukhulisa imveliso yeketone, nangona indlela yokusebenza kwayo ingathanga ngqo. Ekubeni umzimba wakho kufuneka uthuthe i-MCT kwiiseli zakho ukuze yophuke. Ukusuka apho, iiseli zakho zivelisa imizimba ye-ketone njengemveliso kwaye emva koko unokuyisebenzisela amandla.

Ioli ye-MCT yindlela enhle yokongeza amanqatha angaphezulu kwisidlo sakho. Ayinancasa kwaye iyaguquguquka, ngoko ungayisebenzisa kuyo yonke into ukusuka kwisaladi yakho ukuya I-latte yakho yasekuseni.

I-downside ye-MCT yeoli yokuvelisa i-ketone kukuba ukusebenzisa kakhulu kunokukhokelela ekuphazamisekeni kwesisu. Ngokubanzi, abantu abambalwa baye babika ukuba bafumana isisu esibuhlungu kwi-MCT powder. Ke kufuneka uyithathele ingqalelo ukuba uthatha isigqibo sokuyisebenzisa.

Kutheni usebenzisa izongezo ze-ketone?

Iiketoni zangaphandle zinomdla xa uhamba ngokupheleleyo i-keto ayinakwenzeka okanye xa ufuna inzuzo yokutya kwe-keto ngaphandle kokukhawulela i-carbohydrates kakhulu.

Nangona ngokucacileyo kungcono ukutshisa ii-ketones eziveliswa ngumzimba wakho (i-endogenous ketones), kukho amaxesha apho unokufuna uncedo oluncinci ukwandisa ii-ketones egazini lakho. Le yimizekelo nje embalwa yokuba kutheni ungafuna ukusebenzisa iiketoni zangaphandle:

• Xa utya i-carbs ezimbalwa ngaphezulu kunokuba ufaneles: Izongezelelo ze-ketone zinokukunika amandla kunye nokucaca kwengqondo ye-ketosis ngaphandle komda onjalo onamandla.
• Iiholide kunye nohambo: izongezo zinako uncedo xa ulandela ukutya okungqongqo kwe-ketogenic akunakwenzeka.
• Xa amandla akho ephantsi kakhuluOku ngokuqhelekileyo kwenzeka xa ukwi-ketosis okokuqala; Ukusebenzisa izongezelelo kunokunika amandla okusebenza ngokomzimba nangokwengqondo oyifunayo.
• Phakathi kwezidlo ze-keto: banokunika amandla amaninzi kunye nokucaca kwengqondo.
• Kubadlali abaqhele ukuthembela kwiicarbohydrates ekusebenzeni kwabo- I-BHB ye-powder okanye iipilisi inokukunika uhlobo olungakumbi olucocekileyo nolusebenzayo lwamandla olunokuthi lufake iiseshoni zakho zokuqeqesha kunye nokuvumela ukuba uhlale kwi-ketosis, ngaphandle kokuba usebenzise i-carbohydrates.

Kusetyenziswa nini iiketoni zangaphandle

Ngoku uyazi ukuba zeziphi iiketoni zangaphandle, jonga kwiindidi zeemeko apho esi songezo sinokukunceda. Kusenokubakho ukusetyenziswa okuninzi kunokuba ucinga.

Ukukhuthaza ukunciphisa umzimba

Ukwehla kobunzima mhlawumbi sesona sizathu sibangela ukuba abantu abaninzi bafune ukungena kwi-ketosis. Ukongezwa ngee-ketones zangaphandle akutshisi amanqatha omzimba ngomlingo, kodwa kunokukunceda ukunyusa amanqanaba akho e-ketone.

Kusetyenziswa kwanjani: Yongeza i-scoop ye-BHB powder okanye i-capsule ekhonza ukunyusa amandla omzimba wakho wokusebenzisa i-ketones kunye namafutha agcinwe amandla.

Ukunqanda umkhuhlane we-keto

Xa utshintsha ekutyeni iicarbohydrates ezininzi uye kwi-keto, iziphumo ebezingalindelekanga ezingafunwayo zinokwenzeka.

Oku kudla ngokuquka amandla aphantsi, ukuqunjelwa, ukucaphuka, intloko ebuhlungu nokudinwa. Oku kungenxa yokuba umzimba wakho ukwindawo ethile phakathi kokutshisa i-carbs kunye nokutshisa ii-ketones. Ayikasebenzi ngokufanelekileyo ekuveliseni i-ketones kwiivenkile zamafutha kunye nokuzisebenzisa amandla.

Iindaba ezimnandi zezokuba ungasebenzisa iiketoni zangaphandle ukuvala umsantsa. Njengoko umzimba wakho uqhelana nokuvelisa iiketoni, unokuwubonelela ngamandla ukuze unciphise iziphumo ebezingalindelekanga zenguqu yakho ye-keto.

Kusetyenziswa kwanjani: Ukwahlula kwiidosi ezincinci ze-1/3 ukuya kwi-1/2 i-scoop okanye i-1/3 ukuya kwi-1/2 iidosi ze-capsule kwaye usasaze yonke imini ngeentsuku ezi-3-5 njengoko utshintshela kwi-ketosis.

Ukufumana izibonelelo xa usenza umthambo

Xa umzimba wakho ujongene neemfuno zamandla aphezulu kumsebenzi womzimba, kukho iinkqubo ezintathu zamandla ezahlukeneyo onokuzisebenzisa. Inkqubo nganye ifuna uhlobo olwahlukileyo lwamafutha.

Ukuba wenza izinto ezidubulayo, njengokubaleka okanye iintshukumo ezikhawulezayo, amandla akho aphuma kwi-ATP (adenosine triphosphate). Le yimolekyuli ephezulu yamandla egcinwa ngumzimba wakho ukuze isetyenziswe kwixesha elizayo. Nangona kunjalo, umzimba wakho unomlinganiselo othile we-ATP ekhoyo, ngoko awukwazi ukusebenza kubuninzi bayo ngaphezu kwe-10-30 imizuzwana.

Xa uphelelwa yi-ATP, umzimba wakho uqala ukuvelisa amandla kwi-glycogen, i-glucose ejikelezayo, okanye i-fatty acids yamahhala. Ezinye zezi nkqubo zixhomekeke ekusebenziseni ioksijini ukuze ufumane amandla. Nangona kunjalo, xa uthatha ii-ketones zangaphandle, umzimba wakho unokusebenzisa loo mandla ngoko nangoko ngokusetyenziswa kweoksijini encinane.

Oku kuguqulela kakuhle ekusebenzeni komthambo wokunyamezela, apho umda omkhulu umlinganiselo we-oksijini ekhoyo kwi-metabolism (VO2max).

Kusetyenziswa kwanjani: Thatha i-scoop enye phambi kwemizuzu engama-45 okanye ixesha elide lokuzilolonga. Thatha enye i-1/2 icephe ngeyure nganye eyongezelelweyo. Esi sisicwangciso esihle kakhulu seeseshoni zoqeqesho, kunye neembaleki, iitriathlons kunye nemidyarho yokhuphiswano.

Ukuphucula imveliso yengqondo

Ingqondo yakho ineendlela ezisebenza kakhulu zokuthintela ukungena kwezinto zangaphandle. Okubizwa ngokuba ngumqobo wegazi-ubuchopho. Kuba ingqondo yakho ithatha i-20% yamandla omzimba wakho ewonke, kufuneka uqiniseke ukuba uyigalela ngokufanelekileyo.

I-glucose ayikwazi ukuwela umqobo wegazi-ingqondo ngokwayo, kuxhomekeke kwi-glucose transporter 1 (GLUT1). Xa usitya iicarbohydrates, ufumana utshintsho kumandla akhoyo wokuwela umqobo wobuchopho begazi usebenzisa i-GLUT1. Kwaye olu tshintsho lukhokelela ekuhlaselweni kwamandla, kulandelwa ngamaxesha okubhideka kwengqondo.

Ngaba wakha waziva ubhidekile engqondweni emva kokutya ukutya okunekhabhohayidrethi eninzi? Oko kukuhla kwamandla ngenxa yeenkqubo ezininzi zemetabolism ezizama ukuthutha iswekile emzimbeni wakho wonke. I-Ketones ihamba ngeendlela ezahlukeneyo zokuthutha: abathuthi be-monocarboxylic acid (MCT1 kunye ne-MCT2). Ngokungafaniyo ne-GLUT1, i-MCT1 kunye ne-MCT2 abathuthi bayayinducible, okuthetha ukuba zisebenza kakuhle xa kukho iiketoni ezininzi.

Unokuba nonikezelo lwamandla rhoqo kwingqondo yakho kufuneka nje uthathe iiketoni ezininzi. Kodwa ukuba awukho ngokusisigxina kwi-ketosis, awuzukuhlala unobonelelo lwee-ketones kwingqondo yakho.

Oku kuxa ukuthatha iiketoni zangaphandle kunokunceda ngokwenene kumanqanaba amandla obuchopho bakho. Ukuba kuthathwe kwisisu esingenalutho, banokuwela umqobo wegazi-ubuchopho ukuba basetyenziswe njengomthombo wamafutha.

Kusetyenziswa kwanjani: Thatha i-tablespoon ye-exogenous ketones okanye i-dose ye-BHB capsules kwisisu esingenalutho, ukufumana iiyure ze-4-6 zomgangatho ophezulu wamandla engqondo.

Sebenzisa izongezo ze-ketone zamandla, ukuququzelela okanye ukugcina i-ketosis, kunye nokuphucula ukusebenza

I-ketones zangaphandle zezinye zezona zixhaso zidumileyo ze-ketogenic ngesizathu esihle. Ziyimithombo ecocekileyo yamandla enikezela ngeenzuzo ezahlukeneyo ezinokubakho ezifana nokulahlekelwa kwamafutha, amanqanaba aphezulu okusebenza kwezemidlalo, kunye nokunyuka kokucaca kwengqondo.

Ungathatha i-ketone esters okanye iityuwa, nangona iityuwa zivame ukuba mnandi. Ezinye iityuwa zeketone ziza kwiincasa ezahlukeneyo kwaye zixutywa ngokulula namanzi, ikofu, iti, kunye nesmoothies. Zizame namhlanje kwaye ulungele ukuva izibonelelo zazo.