I-Keto yi-carb ephantsi kakhulu, ukutya okunamafutha aphezulu okubonelela ngeenzuzo ezininzi zempilo, ukusuka ekulahlekeni kobunzima ukuya ekucaceni kwengqondo ukuya kumanqanaba aphantsi okudumba. 1 )( 2 ).
Ukungena kwimo ye-ketosis kuthetha ukuba umzimba wakho uyatshintsha ekusebenziseni iswekile ukusuka kwikhabhohayidrethi ukwenza amafutha ukuya ekusebenziseni amafutha ukwenza amafutha. Kodwa ukungena kwimeko ye-ketosis kunokuthatha umonde kunye nokucwangcisa.
Owona mceli mngeni mkhulu xa ungena kwi-ketosis kukudlula kwiiveki ezimbalwa zokuqala, ezikwabizwa ngokuba sisigaba sokulungelelanisa amafutha okanye keto ukuziqhelanisa.
Nazi ezinye iingcebiso ezisisiseko ze-keto eziya kukunceda ukuba ungene kwaye uhlale kwi-ketosis.
Isiqulatho
Iingcebiso ze-Keto ezibalulekileyo
Kukho iingcebiso ezimbalwa ezisisiseko ze-keto ngaphambi kokuba sitsibe kwizixhobo ezinobuchule kunye namaqhinga. Inkosi ezi kuqala, emva koko uqhubele phambili kwi-9 Essential Keto Tips ngezantsi. Ungabona kwakhona ividiyo yethu yesishwankathelo apha:
#1: Ukuqonda ukuba yintoni iKeto kwaye ayiyiyo
Esikhundleni sokuthembela kwinto oyixelelwe ngumhlobo wakho okanye osebenza naye malunga nokutya kwe-ketogenic, kuyafaneleka ukuba wenze uphando lwakho.
Nantsi inkcazo ekhawulezayo yento es Ukutya kwe keto:
- Injongo yokutya kwe-keto kukufezekisa imeko ye-metabolic ye-ketosis.
- I-Ketosis yimeko apho umzimba wakho uthembele kumafutha ukuze ube namandla, kubandakanywa namafutha agciniweyo, endaweni yeglucose evela kwiicarbohydrates.
- Ukufezekisa i-ketosis, kufuneka unciphise i-net carbs (itotali yeekhabhothi thabatha iigram zefiber) ukuya kwi-20g kuphela. ngosuku kwabanye abantu, ngelixa besandisa ukutya kwabo kwamafutha okutya.
Ngaphandle koko unokukuva, akufuneki utye itoni yamafutha kwi-ketogenic diet.
I-Keto nayo ayikho (ngokuyimfuneko) i-fat-fat, i-high-protein yokutya njenge-Atkins.
Endaweni yoko, kukutya okune-carb ephantsi kakhulu okungathinteli iprotein okanye amanqatha, nangona uninzi lwabalandeli be-keto lunamathela kumlinganiselo we-macronutrient omalunga:
- I-70-80% yamafutha anempilo, njengeoli yekakhukhunathi, ioli ye-MCT, ioli yeoli, kunye ne-ghee etyiswe ngotshani.
- I-20-25% yeeprotheyini ezivela edlelweni, inyama ephilayo, amaqanda, kunye neentlanzi ezibanjiswa endle.
- I-5-10% ye-carbohydrates evela kwimifuno ephantsi kwe-carb.
Ukuba usaqala ngokutya okune-ketogenic, kukho ingcebiso enye ye-keto ongafanele uyitsibe: fumana imfuno yakho ye-carb ekhethekileyo ngokusekelwe kwiinjongo zakho kunye nenqanaba lomsebenzi.
#2: Fumana Uqhekeko lwakho oluthe ngqo lweMacronutrient
Impazamo eqhelekileyo eyenziwa ngabaqalayo be-keto kukuthobela isikhokelo esiqhelekileyo sokutya i-20 grams ye-carbohydrates ngosuku.
Isicwangciso esinjalo sinokusebenza ekuqaleni, kodwa sinokukhokelela kwiziphumo ebezingalindelekanga ezifana nokudinwa okanye ukutya kakhulu. Unokufuna ngaphezulu okanye ngaphantsi kweecarbohydrates ukuxhasa iinjongo zakho.
Endaweni yoko, fumana ukubola kwakho okuthe ngqo kwe macronutrients ukufumanisa isixa esichanekileyo samafutha, iicarbohydrates, kunye neprotheyini efunwa ngumzimba wakho ukuxhasa iinjongo zakho kunye nendlela yokuphila.
Ukusuka apho, eyona ndlela ilula nesebenzayo yokufikelela kwiinjongo zakho ezinkulu kukulungiselela izidlo ezininzi ze-keto zasekhaya njengoko unako.
Ukulungiselela kunye nomonde ngundoqo xa usaqala kwi-keto, kodwa ngaphambi kokuba uleqe kwivenkile yegrosari, kukho elinye inyathelo elibaluleke ngakumbi ekufuneka ulithathe.
#3: Misela iinjongo zakho zokufikelela kwi-ketosis
Ukungena kwi-ketosis kufuna ukuzibophelela. Yiyo loo nto ingumbono olungileyo ukuba uhlale phantsi ufumanise inqanaba lokuzibophelela kwakho kwaye kutheni ufuna ukuzama le ndlela intsha yokutya.
Ngaba kwenzelwa ukuba ube namandla amaninzi okubaleka nabantwana bakho? Okanye uzama ukugxila ngcono emsebenzini ukuze ekugqibeleni ubethelele olo nyuso olulandelayo?
Okanye mhlawumbi ekugqibeleni ukulungele ukuthatha impilo yakho ezandleni zakho.
Kwimeko nayiphi na into, endaweni yokugxila kwiinjongo ezinqabileyo ezifana "nokulahlekelwa iiponti ezili-10 zokugqibela," fumana ingqiqo emva kwenjongo.
Ngaloo ndlela, xa ungenayo i-keto snack ephathekayo okanye i-keto flu ikubetha, ungabhekisa ku-"kutheni" yakho ukukunceda ukuba uye phambili.
Ngethamsanqa, kukho iingcebiso ezili-9 ezisebenzayo zokukunceda uchume njengoko utshintshela kwi-ketosis.
Iingcebiso ze-9 ezibalulekileyo ze-Keto zabaqalayo
Ukutya kwe-keto akufuneki kube nzima, kodwa kunokuthatha ukulungiswa okuthile. Sebenzisa ezi ngcebiso ze-keto kwaye uya kuba kwindlela yakho eya kumandla angcono, ukulahleka kwamafutha, ukucaca kwengqondo kunye nokunye.
#1: Qaphela ii-carbs ezifihliweyo
Iicarbohydrate zikho kuyo yonke indawo.
Ukusuka kwizinxibo ukuya kwiisosi ukuya kwisityu, umgubo otyebileyo wecarb kunye nee-thickeners zincamile kuyo yonke indawo.
Eyona nto ilungileyo onokuyenza xa usaqala nje kwi-keto yile:
- Funda zonke iilebhile zesondlo: sukucinga ukuba uyayazi i-carb count okanye unokuqikelela. Funda iilebhile. Kwaye ukuba ayibhalwanga, njenge squash okanye ibhanana, kuGoogle igama lokutya + umxholo wekhabhu.
- Ukufumana iisnacks zakho "zokuya" kwi-keto: Fumana amashwamshwam anenani eliphantsi lekhabhu kunye nekhwalithi ephezulu, izithako ezityebileyo zezondlo, uze uzigcine zisesandleni ngamaxesha onke.
- Cinga ngokulandela umkhondo wakho wecarbohydrates: unokufuna ukulandelela ukutya kwakho kwe-carb kwiveki yokuqala okanye ukuze uqhelane nokuba i-20-50 grams ye-carbs ibonakala njani.
Nokuba isixa esincinci se-carbs sinokunyusa iswekile yegazi, inyuse amanqanaba akho e-insulin, kwaye ikukhuphe kwi-ketosis. Ayifanelanga intwana encinci yento emnandi.
Kukho ezininzi ezimnandi iiresiphi ze keto.
Kuluhlu lokutya okuvunyiweyo kwe-keto, khangela oku isicwangciso sokutya kwe keto sabaqalayo.
#2: Hlala uHydred kwaye ubuyisele ii-Electrolytes ezibalulekileyo
Xa umzimba wakho uqala ukutshintshela kwi-ketosis, uya kuqala ukutshisa iivenkile zakho ze-glycogen. Oku kuthetha nje ukuba umzimba wakho ususa i-glucose egciniweyo, kwaye kunye nayo, unokufumana ukonyuka kokuchama.
Esi siphumo se-diuretic sesokwexeshana, kodwa senza kube lula ukuba uphelelwe ngamanzi kwiiveki ezimbalwa zokuqala kwi-keto. Kwaye ngokuchama okugqithisileyo, uya kuphulukana neeminerali ezibalulekileyo ze-electrolyte.
Ukulahlekelwa kwe-electrolytes kunye namanzi kunokukhokelela kwiintloko kunye neentlungu zemisipha, iimpawu ezimbini ze-keto flu.
Ukunqanda oku, sela amanzi amaninzi ngexesha lotshintsho lwakho lwe-keto kwaye ubeke endaweni ye-electrolyte elahlekileyo kunye nesongezelelo esithile samaminerali okanye ngokongeza ityuwa yolwandle kumanzi akho.
#3: Qwalasela ukuzila ukutya okwethutyana
Abantu abaninzi basebenzisa ukuzila ukutya okanye ukutya okukhawulezileyo (IF) ukungena kwi-ketosis ngokukhawuleza. Ukuthintelwa kwekhalori kuya kukunceda utshise kwiivenkile zakho ze-glycogen ngokukhawuleza, okunokuthetha utshintsho olukhawulezayo kunye neempawu ezimbalwa zomkhuhlane we-keto.
Ukuzila ukutya okwethutyana lukhetho olukhulu kubantu abaninzi abangakwaziyo ukugubungela iintloko zabo malunga nombono wokuhamba ngaphandle kokutya ixesha elide. Nge-IF, unokukhetha ifestile yokuzila ukutya kwe-8, i-12, okanye iiyure ze-16, kwaye ewe, ukubalwa kokulala njengenxalenye yokuzila kwakho.
Ukuqala, zama ukuzila ukutya iiyure eziyi-8-10 phakathi kwesidlo sangokuhlwa kunye nesidlo sakusasa ngosuku olulandelayo.
Njengoko umzimba wakho ulungelelanisa, unokwandisa oku kwiiyure ze-12-18.
#4: Bandakanya intshukumo eyongezelelekileyo kwimini yakho
Unokufumana ezinye iimpawu zomkhuhlane we-keto njengentloko ebuhlungu, ukuqaqamba kwemisipha, okanye amandla aphantsi kwiiveki ezimbalwa zokuqala ze-keto.
Endaweni yokungqengqa, zama ukuzilolonga ngokungonwabi. Ukuzilolonga okulula kunokunceda ukuguqukela kwi-ketosis ngokukunceda ukuba utshise kwiivenkile ze-glycogen ngokukhawuleza.
Ukuzivocavoca okunempembelelo ephantsi njengokuhamba, ukuqubha, okanye i-yoga kuya kwenza igazi lakho lihambe ngaphandle kokukhupha amandla akho.
Kwaye emva kokuba utshintshe ngokupheleleyo kwi-keto (emva kweeveki ezi-2-3), unokwandisa ubuninzi bakho. Unokubona nokuphucula amandla akho kunye nokusebenza.
#5: Hlala kude nokutya "Okumdaka" Keto
Ukutya kwe-ketogenic kunciphisa ukutya kwakho kwe-carbohydrate ngokumangalisayo. Kodwa oko akuthethi ukuba kufuneka utye isabelo sakho se-carb yonke imini ekuphatheni iswekile okanye iqhekeza lesonka.
"I-keto engcolileyo" ibhekisela ekutyeni ukutya okuninzi okusemgangathweni ophantsi njengoko ufuna, nje ukuba unamathele kwimilinganiselo yakho ye-macronutrient.
Ukutya okumdaka kwe keto kaninzi kwenziwa ngenyama egayiweyo kunye netshizi kunye nokutya okumbalwa okutyebileyo. Ngelixa ngokobuchwephesha bephakathi kwezikhokelo ze-keto, zoyikeka kwaye kufuneka zonwabele kuphela ngamanani amancinci, ukuba kunjalo.
Kunoko, khetha ukutya zendalo zizityebi kwezondlo oko kuya kuxhasa inkqubo yakho.
Kwaye ngelixa ukutya kunye nemithambo ingabadlali abaphambili kuhambo lwakho lwezempilo, awuyi kufikelela kwi-keto yakho epheleleyo ukuba awuzigcini ezi ngcebiso zimbini zilandelayo engqondweni.
#6: Gcina amanqanaba akho oxinzelelo ephantsi
Uxinzelelo oluphezulu olungapheliyo luchaphazela umzimba wakho kwinqanaba lebhayoloji.
I-cortisol ephezulu (ihomoni yakho yoxinzelelo oluphambili) inokuchaphazela imveliso yakho yeehomoni zesini kwaye ikhokelela ekuzuzeni ubunzima.
Ke ngelixa usenza olu hlengahlengiso kumanqanaba akho okutya kunye nomsebenzi, ungalibali ukugxila ekunciphiseni amanqanaba oxinzelelo, kokubini ekhaya nasemsebenzini.
I-Yoga, ukubhala, kunye nokucamngca zezinye iindlela ezilula, eziphantsi zokunciphisa uxinzelelo lwexesha elide.
Le misebenzi inokuqinisekisa ukuba ufikelela nakule ngcebiso ilandelayo.
#7: Fumana umgangatho owaneleyo wokulala
Umgangatho ophantsi wokulala okanye ukungalali ngokwaneleyo kunokuphosa ihomoni yakho ngaphandle kokulinganisela, okwenza kube nzima ukunciphisa umzimba kunye neminqweno ye-squash.
Beka kuqala umgangatho wakho wokulala ukuze ulale ixesha elide kwaye ngcono:
- Cima zonke izikrini ubuncinane kwiyure ngaphambi kokulala.
- Lala kwigumbi elimnyama ngokupheleleyo.
- Qinisekisa ukuba igumbi lakho lipholile, malunga ne-65 degrees.
- Fumana ishedyuli engaguqukiyo yokulala nokuvuka.
- Lala ubuncinane iiyure ezisi-7 ngobusuku.
Qala ukuphumeza olu tshintsho lulula, kwaye awuyi kulala kuphela, kodwa umgangatho ongcono wokulala. Kwaye oko kuthetha iminqweno embalwa kunye nokuveliswa kwamandla amaninzi imini yonke.
#8: Zama i-Exogenous Ketones
Iiketoni zangaphandle zi-ketones ezongezelelweyo ezinceda umzimba wakho ukuba utshintshe kwi-ketosis ngokunyusa amanqanaba akho e-ketone, nokuba iivenkile zakho ze-glycogen azikabi nanto.
Oku "kuqeqesha" umzimba wakho ukuba uqale ukusebenzisa iiketones zamandla endaweni yeecarbohydrates. Iiketoni ezidumileyo zangaphandle nazo zilula kakhulu ukuba umzimba wakho uyisebenzise: i-heta-hydroxybutyrate, okanye i-BHB.
Akunakwenzeka nje ukuba ungene kwi-ketosis ngokukhawuleza ngee-ketones zangaphandle, kodwa kunokwenzeka ukuba uthintele umkhuhlane we-keto.
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#9: Yidla amanqatha amaninzi
Ukuba iminqweno yakho ifumana okona kulungileyo ngexesha lotshintsho lwe-keto, zama ukongeza amanqatha asempilweni kusuku lwakho.
I-acids enamafutha avela kwi-MCT (i-medium chain triglyceride) ioli, i-oyile yekhokhonathi, i-macadamia nuts, kunye ne-avocados ziya kunceda ukunqanda iminqweno kunye nokulinganisela amanqanaba eswekile yegazi.
Unokuba nexhala malunga nokuthintelwa kweekhalori kunye nokulandelela ukutya kamva. Xa utshintshela kwi-ketosis, eyona njongo iphambili kukunamathela kwiiresiphi ze-keto-friendly, ugcine i-carbs ephantsi, kwaye udlule kwiiveki ezimbini zokuqala ngaphandle kokuphazamiseka okuninzi nge-keto flu.