Esinye seziphumo eziqhelekileyo zokutshintshela kwi-carb ephantsi yokutya kwe-ketogenic yintloko eyoyikekayo ye-keto (ekwabizwa ngokuba yi-low carb headache). Kodwa ungavumeli iziphumo ebezingalindelekanga ezifanayo nezo ze la umkhuhlane kwiveki yokuqala okanye ezimbini bakubeka off uhambo lwakho keto.
Kukho iindlela zokuphila eziyingozi kunye neeprothokholi ezithile zezondlo ezinokulandelwa ukunqanda intloko ebuhlungu ebangelwa kukunciphisa ngequbuliso ukutya kwecarbohydrate.
Ekugqibeleni umzimba wakho uya kuziqhelanisa nokusebenzisa amafutha ukuze ube namandla kwaye iimpawu ziya kuhamba.
Funda ukuze uphonononge izizathu onokuthi ube yintloko ye-keto kunye namanyathelo onokuthi uwathathe ukuyithintela njengoko uvuna izibonelelo zempilo ezinamandla ze-ketosis.
Isiqulatho
Kwenzeka ntoni kumzimba wakho xa usenza i-keto okokuqala
Mhlawumbi uchithe isixa esihle sobomi bakho usondla umzimba wakho izixa ezikhulu zeecarbohydrates, uninzi lwayo olusuka kwimithombo yokutya esele ilungisiwe.
Oku kuthetha ukuba iiseli zakho, iihomoni, kunye nengqondo ziqhelane nokusebenzisa iicarbohydrates njengowona mthombo wamandla.
Ukutshintshela kumthombo wamafutha olawula amafutha kuya kubhidanisa imetabolism yomzimba wakho ekuqaleni.
Oku kudideka kwemetabolism kuya kubangela ukuba umzimba wakho uhambe "isigaba soveliso".
Eli lixesha apho imetabolism yakho isebenza ixesha elongezelelweyo ukuqhela ukusebenzisa iiketones zamandla (amafutha) endaweni yeglucose (ukusuka kwicarbohydrates).
Ngesi sigaba, unokufumana iimpawu ezifana nomkhuhlane, ezaziwa ngokuba “.keto fluIngakumbi iintloko ezibuhlungu kunye nokubhideka kwengqondo, kuba umzimba wakho uphuma emzimbeni kwiicarbohydrates.
Inkungu yobuchopho iqhelekile ekuqaleni kweKeto
Enye yeempawu zokuqala zale "isigaba soveliso"Iphuma kwingqondo yakho ilahlekelwa ngumthombo wayo ophambili wamafutha: i-glucose.
Ukuba awuzange ulandele i-carb ephantsi, ukutya okunamafutha amaninzi, ingqondo yakho ibisebenzisa i-carbohydrates njengomthombo wayo oyintloko wamandla.
Xa uqala ukwandisa amafutha akho kunye nokunciphisa i-carbohydrates, umzimba wakho uqala ukutshisa iivenkile zakho zokugqibela ze-glycogen. Ekuqaleni, ingqondo yakho ayiyi kukwazi ukuba ingawafumana phi amandla ewafunayo ngenxa yokunqongophala kweecarbohydrates.
Yinto eqhelekileyo ukuba uqale ujonge esithubeni, ube nentloko ebuhlungu, kwaye uzive ucaphuka.
Indlela efanelekileyo yokulwa nale mpawu kukutya njenge-carb ephantsi kangangoko kunokwenzeka xa uqala. Ngale ndlela, umzimba wakho unyanzelekile ukuba utye zonke iivenkile zakho ze-glycogen ngokukhawuleza.
Abantu abaninzi bazama ukunciphisa i-carb yabo ephezulu ekuhambeni kwexesha, kodwa ukwenza oko kuya kwenza inkungu yengqondo ihlale ixesha elide.
Xa ungena kwimeko ye-ketosis, inxalenye enkulu yengqondo iqala ukutshisa ii-ketones endaweni ye-glucose. Kungathatha iintsuku ezimbalwa okanye ukuya kwiiveki ezimbalwa ukuba utshintsho lwenzeke.
Ngethamsanqa, iiketoni zi amandla kakhulu umthombo amafutha ingqondo . Nje ukuba ingqondo yakho iqhelane nokusebenzisa amanqatha ukwenza amandla, ukusebenza kwengqondo kuyenziwa kakuhle.
Izifundo ezininzi zibonise ukuba i-keto dieters yexesha elide iphucule ukuqonda kwengqondo. Ukutya kwe-ketogenic kuye kwacingwa ukuba kunyange iimeko zengqondo ezifana nokulahlekelwa kwememori. 1 ) ( 2 ) ( 3 ).
Isigaba sokungeniswa kwe-ketogenic sinoxinzelelo kumzimba wakho
Ngaphandle kweswekile eninzi ekhoyo kwiicarbohydrates, umzimba wakho uya kuqala ukuthoba amanqanaba eswekile yegazi kunye nokwandisa imveliso yehomoni yoxinzelelo i-cortisol.
ICortisol yihomoni yeglucocorticoid ekhutshwa ngamadlala eadrenal ukuqinisekisa ukuba inqanaba lamandla akho lanele ukuba uphile. Xa amanqanaba eswekile ephantsi, ingqondo yakho ixela amadlala eadrenal ukuba akhuphe i-cortisol. umzimba wakho uya kuqalisa ukutshisa i-glycogen (iglucose egciniweyo) ukwenzela amafutha.
Ukukhawulela i-carbohydrates, kwaye ngoko ke ukutya kwe-ketogenic, kunokubonakala ngathi ingcamango embi kuba uxinzelelo lwakho lomzimba olwandisiweyo lubangela ukukhululwa kwe-cortisol eyongezelelweyo. Kodwa oku akunjalo. Ngokuhamba kwexesha, umzimba wakho uya kuziqhelanisa kwaye uphuhlise ukhetho lokusebenzisa amafutha kumafutha nge-ketosis.
Olunye uphando luvavanye izidlo ezintathu ezahlukeneyo: ukutya okune-carbohydrate ephantsi, ukutya okunamafutha aphantsi, kunye nokutya okuphantsi kwe-glycemic. Olu phononongo lubonise ukuba izidlo ezahlukeneyo zineziphumo ezahlukileyo kakhulu kwi-metabolic, kunye nokutya okune-carbohydrate ephantsi yeyona nto isebenzayo ( 4 ).
Izizathu zentloko ye-ketogenic
Enye yezona mpawu zixhaphakileyo xa usenza utshintsho olukhulu lokutya, njengokutya kwe-ketogenic, yintloko ebuhlungu ehamba kunye nokuthintelwa kwe-carbohydrate.
Xa umzimba wakho ubusitya ukutya okunekhabhohayidrethi okutyebileyo okufana nesonka kunye nemifuno enesitatshi ubomi bakho bonke, ukwenza utshintsho olukhulu ekutshisweni kwamafutha okufutha kuya kufuna ixesha lokuziqhelanisa.
Intloko yeKeto luphawu nje lwe-keto flu kwaye akufanele ifaniswe nomkhuhlane oqhelekileyo. Umkhuhlane we-Keto awunantsholongwane okanye awusuleli kwaye awuguli, ulungelelanisa.
Yintoni ebangela iKetogenic Headache?
Kukho izizathu ezithathu eziphambili zokuba uvelise intloko emva kokutya ukutya okune-carb ephantsi: ukuphelelwa ngamanzi emzimbeni, ukungalingani kwe-electrolyte kunye nokurhoxiswa kwecarbohydrate okanye iswekile.
Ukutya okuqhelekileyo kwaseNtshona kuqulethe izixa ezikhulu zeswekile ezinika umzimba wakho amandla angoko nangoko.
Iswekile ichaphazela ingqondo yakho ngenkqubo yomvuzo efanayo ebonwa ngezinto ezikhobokisayo ngokulinganayo, ezinje ngecocaine, apho ufumana iimpawu ezifana nokurhoxa kweziyobisi. 5 ).
Enyanisweni, "lizinga eliphezulu leswekile" elijongene nokunyuka kweminqweno yeswekile. Okukhona utya iswekile, kokukhona ufuna ngakumbi.
Ihlala ixesha elingakanani intloko ye-keto?
Abanye abantu banokungafumani zimpawu zokurhoxa kwaphela. Sonke sahluke kwaye ubude beempawu buxhomekeke kwizinto ezininzi.
Umzekelo, ukuba ulandele ukutya okune-carb ephantsi kakhulu ngaphambi kokuba uqale ukutya kwe-ketogenic kwaye utye izixa ezikhulu zemifuno eluhlaza (okanye isongezelelo esiphezulu semifuno eluhlaza), kukho ithuba lokuba iimpawu zakho zifutshane okanye azikho- ekhoyo..
Ngokomyinge, intloko ye-keto iya kuhlala phakathi kweeyure ze-24 kunye neveki.
Kwiimeko ezinqabileyo, kunokuthatha ukuya kwiintsuku ezili-15 ukuba iimpawu zihambe.
Abanye abantu bakhetha ukuqala ukutya kwe-ketogenic ngeveki ukwenzela ukuba iimpawu zinyamezeleke kwaye azichaphazeli kakhulu ubomi bemihla ngemihla.
Ukukhutshwa kwamanzi kuqhelekileyo ngexesha le-ketogenic induction phase
Xa ufumana i-carb ephantsi, i-fat-fat keto yokuphila, umzimba wakho uqala ukukhupha amanzi amaninzi.
Sukuvuya kakhulu xa ubona ukwehla okukhulu kobunzima emva kokuqala ukutya kwe-ketogenic. Ukuncitshiswa kobunzima bomzimba akubangelwa kuphela ukulahlekelwa ngamafutha; ngamanzi aphuma emzimbeni wakho.
I-Ketosis yaziwa ngokuba nefuthe elinamandla le-diuretic. Oku kuthetha ukuba umzimba wakho ukhupha zombini amanzi kunye ne-electrolytes, okunciphisa ukugcinwa kwamanzi ( 6 ).
Amanzi agcinwa emzimbeni wakho kwiicarbohydrates. Xa unciphisa i-carbohydrates, umzimba wakho uqala ukukhupha amanzi ngokukhawuleza.
Ngegram nganye ye-glycogen (ukusuka kwi-carbohydrates) esetyenziselwa amandla, ubunzima obuphindwe kabini bulahlekile emanzini.
Nje ukuba umzimba wakho ungene kwi-ketosis, uqala ukugcina i-glucose, kodwa ukulahleka kwamanzi kuyaqhubeka. Ukuba nee-ketones ezikhoyo emzimbeni wakho kuya kukhokelela ekwandeni kokuphuma kwamanzi.
Ukusela amanzi amaninzi ngelixa uhlengahlengisa isithintelo se-carbohydrate kubalulekile ukunciphisa iimpawu zokuphelelwa ngamanzi emzimbeni kunye nokugcina impilo yakho yonke kunye nokuphila kakuhle.
Ukungalingani kwe-electrolyte kuqhelekile xa usenza i-keto okokuqala
Ii-electrolyte eziphambili zokujongwa ngokusondeleyo yi-magnesium, i-sodium, kunye ne-potassium.
Xa umzimba wakho ukhupha amanzi, uqala ukususa ezi electrolytes ziyimfuneko kwimisebenzi eyahlukeneyo yomzimba, efana nokuveliswa kwamandla, ukulawula ubushushu bomzimba, kunye nokusebenza kakuhle kwengqondo.
Iimfuno zakho zemihla ngemihla ze-electrolyte ziphezulu kwi-keto xa kuthelekiswa nokutya okuqhelekileyo.
I-electrolyte supplement inokunceda ngexesha lokutshintsha.
- I-Potency High Potency Keto Electrolyte Tablets Ilungele ukugcwalisa iityuwa zeMineral - Esi songezo sendalo sokutya ngaphandle kwe-carbohydrates yamadoda nabasetyhini ilungele ukuzalisa iityuwa ...
- I-Electrolytes ene-Sodium Chloride, i-Calcium, i-Potassium Chloride kunye ne-Magnesium Citrate-Isongezelelo sethu sibonelela ngeetyuwa ze-mineral ezi-5 ezibalulekileyo, eziluncedo kakhulu kwiimbaleki ezifana...
- Iinyanga ezi-6 zokubonelelwa kwiNqanaba le-Electrolyte-Inyanga zethu ezi-6 zobonelelo lonikezelo luqulethe i-5 yeetyuwa zeminerali ezibalulekileyo emzimbeni. Le ndibaniselwano...
- Izithako ze-Natural Origin Gluten Free, i-Lactose Free kunye neVegan - Esi songezelelo siqulunqwe ngezithako zendalo. Iipilisi zethu ze-keto electrolyte ziqulethe zonke iityuwa zeminerali ezi-5...
- Yintoni iMbali yeWeightWorld? -I-WeightWorld lishishini elincinci losapho elineminyaka engaphezu kwe-15 yamava. Kuyo yonke le minyaka siye saba luphawu lwebenchmark kwi ...
Iimfuno zesodium
I-insulin idlala indima ebaluleke kakhulu ekugcineni i-electrolytes. Yihomoni eyehlisa iswekile yegazi xa iphezulu kakhulu ( 7 ).
Owona msebenzi we-insulin kukuthutha iswekile kwiiseli ukuze zikwazi ukuyisebenzisela amafutha kwaye zifake iswekile egqithisileyo kumafutha. Ikwasebenza ukukhuthaza ukufunxwa kwesodium kwizintso ( 8 ).
Xa uqala ukutya okune-carb ephantsi, amanqanaba akho e-insulin aphantsi kakhulu.
I-sodium ekugqibeleni itsala ulwelo olungakumbi kwizintso ukuzilungiselela ukukhutshelwa kwamanzi.
I-insulin encinci emzimbeni ithetha ukuba kukho i-sodium encinci ekhoyo.
Amanqanaba aphantsi e-sodium emzimbeni wakho sesinye sezizathu eziphambili onokuthi ufumane amanqanaba okunciphisa amandla kunye neentloko ngelixa kwi-carb ephantsi yokutya.
Injongo ye-5.000 kwi-7.000 mg ye-sodium yonke imini.
Oku kunokutyiwa ngendlela yetyuwa yolwandle epinki ye-Himalayan, umhluzi, umhluzi wamathambo, kunye ne-sodium lozenges.
Iimfuno zePotassium
Ukuba unqongophele kwi-potassium, unokufumana ukudakumba, ukucaphuka, ukuqhina, iingxaki zolusu, imisipha yemisipha, kunye nokubetha kwentliziyo ( 9 )
Ukulwa noku, kufuneka udle malunga ne-3000 mg ye-potassium ngosuku.
Nalu uluhlu lokutya kwe-ketogenic equkethe inani elikhulu le-potassium:
- IiWalnuts: ~ 100-300 mg kwi-ounce enye yokukhonza
- Iiavokhado: ~ 1,000 mg ngokuphakwa
- Islamoni: ~ 800 mg ngokukhonza
- Amakhowa: ~ 100-200 mg ngokukhonza
Kubalulekile ukuqaphela ukuba i-potassium eninzi inokuba yingozi. Ngelixa kuya kuba nzima ukufikelela kumda ongaphezulu wamanqanaba anetyhefu, kungcono ukukhwebula kwizongezo ze-potassium kwaye unamathele kwimithombo yendalo ekhankanywe ngasentla.
- YENZElwe iinkqubo ezahlukeneyo ngaphakathi emzimbeni. Ikhuthaza ukusebenza kwemithambo-luvo kunye nezihlunu. Unceda ukugcina uxinzelelo lwegazi oluqhelekileyo
- IDOSI EYINGCETYIWEYO YEMIHLA: kubantu abadala, thabatha iipilisi ezintathu (3) ngosuku, ngokukodwa xa usitya. Idosi yemihla ngemihla ecetyiswa ngokucacileyo yale mveliso akufanele igqithwe.
- IZITHAYO: kwiipilisi ezintathu (3): iPotassium (gluconate) 297 mg
- IFANELE iivegans, abatya imifuno kunye nekosher
- Ngaphandle kweswekile. Ngaphandle kwegluten. Ayiqulathanga isitashi, igwele, ingqolowa, i-soy okanye imveliso yobisi. Yenziwe ngaphandle kwezigcini, izimuncumuncu, okanye incasa eyenziweyo okanye imibala.
Iimfuno zeMagnesium
Nangona ukusilela kwe-magnesium akuqhelekanga kwi-low-carb dieters, kubalulekile ukugcina amanqanaba afanelekileyo.
Ukunqongophala kwe-magnesium kunokukhokelela kwi-cramps ye-muscle, isiyezi kunye nentloko ye-ketogenic. 10 ).
Umlinganiselo ophakanyisiweyo wemihla ngemihla kubantu abakwi-ketogenic yokutya malunga ne-400 mg ye-magnesium ngosuku.
Zama oku kutya kwe-magnesium-evunyiweyo yi-keto:
- Isipinatshi esiphekiweyo: ~ 75 mg ikomityi nganye
- I-cocoa powder yetshokolethi emnyama: ~ 80 mg ngecephe ngalinye lomgubo wekoko
- Iiamangile: ~ 75 mg nge 30g / 1 oz
- Islamoni: ~ 60 mg kwifillet nganye
- Kutheni uthatha i-WeightWorld Magnesium Citrate Capsules? -Isongezelelo sethu se-magnesium capsules iqulethe idosi ye-220mg yendalo ye-magnesium kwi-capsule nganye ukusuka ...
- IiNzuzo ezininzi zeMagnesium kuMzimba-Le minerali ineenzuzo ezininzi kuba inegalelo ekusebenzeni okuqhelekileyo kwenkqubo yemithambo-luvo, kwimisebenzi yengqondo eqhelekileyo, ...
- Isiseko seMagnesium Mineral kwiimbaleki-iMagnesium sisimbiwa esisisiseko sokwenza umthambo, kuba inegalelo ekunciphiseni ukudinwa kunye nokudinwa, ukulungelelanisa ...
- I-Magnesium Citrate I-Supplement ye-Dose ye-Capsules ye-100% yeNdalo, iVegan, iVegetarian kunye ne-Keto Diet-I-complex egxininiswe kakhulu yee-capsules ze-magnesium zinyulu ngokupheleleyo kwaye azikho ...
- Yintoni iMbali yeWeightWorld? -I-WeightWorld lishishini elincinci losapho elineminyaka engaphezu kwe-15 yamava. Kuyo yonke le minyaka siye saba luphawu lwebenchmark kwi ...
- KUTHENI UTHENGE I-NUTRAVITA MAGNESIUM CTRATE ?: Amandla ethu aphezulu kunye nefomula egqwesileyo yokufunxa iqulethe i-1480mg ye-magnesium citrate kwinkonzo nganye ekubonelela nge-440mg ye ...
- KUTHENI UTHATHE I-MAGNESIUM ?: IMagnesium ikwabizwa ngokuba “yiminerali enamandla” kuba iiseli zomzimba wethu zixhomekeke kuyo ukuze zilawule ukusabela kwemetabolism yemihla ngemihla, ...
- ZEZIPHI IZIBALO EZISETYENZISWA KWI-NUTRAVITA?: Sineqela elizinikeleyo leengcali zamachiza, iikhemisti kunye nabaphandi besayensi abasebenza ukufumana eyona nto ilungileyo kwaye inenzuzo ...
- I-MAGNESIUM IZINCEDA NJANI Iimbaleki kunye neimbaleki NGEXESHA LOMLOMO?
- YIYIPHI IMBALI EMVA KWE-NUTRAVITA ?: Isekwe e-UK ngo-2014, siye saba luphawu oluthembekileyo olwamkelwa ngabathengi bethu kwihlabathi liphela. Owethu...
Indlela yokuthintela intloko ye-keto
Intloko ebuhlungu evela ekuziqhelaniseni nokutshisa amanqatha kumafutha avela kwisakhono esinciphileyo sokusebenzisa amanqatha ukwenza amandla ngokufanelekileyo.
Nanini na amandla omzimba wakho okutshisa amanqatha ehlupheka, unobunzima bokuncipha. Ulambe kakhulu xa iswekile esegazini lakho iphela, akukhathaliseki nokuba angakanani amanqatha onawo okutshisa.
Ukulwa yintloko ye-keto, kufuneka uphucule ukuguquguquka komzimba wakho ukutshisa amanqatha ukuze ufumane amandla endaweni yeswekile.
Ububhetyebhetye beMetabolic kukukwazi kwakho ukulungelelanisa i-oxidation yamafutha kubukho bamafutha. Oku kukukwazi komzimba wakho ukutshintsha ukusuka kumthombo wamafutha ukuya komnye (ukusuka kwiicarbohydrate ukuya kumafutha).
Iimpawu zeKeto zentloko ziya kuncipha ngokukhawuleza xa uqhelana nokusebenzisa amanqatha (iiketoni) zamandla.
Nazi iindlela ezintlanu onokuthi uzisebenzise namhlanje ukukhusela intloko ye-keto:
# 1. Sela amanzi netyuwa
Xa uqala ukutya ukutya okune-carb ephantsi, amanqanaba akho e-insulin aya kuhla ngokwemvelo. Awuyi kugcina isodiyam eninzi xa kuthelekiswa nokutya okuqhelekileyo kwasentshona kunye nesixa esiphakathi secarbohydrates.
Kwakhona uqala ukukhupha amanzi agciniweyo xa unciphisa i-carbohydrates.
Ukunqongophala kwe-sodium yenye yezona zinto zibangela iintloko ze-keto kwaye zinokuncitshiswa ngokungeza amanzi amaninzi kunye netyuwa kwinkqubo yakho.
Ukonyusa inani letyuwa oyidlayo kubalulekile kuba ukusela amanzi amaninzi kuya kususa isodium ngexesha elinye.
Ukutya umhluzi okanye umhluzi wamathambo kuya kukunceda ugcine izixa ezaneleyo zesodium.
Ukuba usenobunzima bokwandisa ukutya kwakho kwetyuwa kwi-carb ephantsi yokutya, ukuzongezelela ngezongezelelo zesodium kwaye ukongeza ityuwa kwisidlo ngasinye kuya kunceda.
- Izithako zendalo kuphela.
- Kuphekwe embizeni ngobushushu obuphantsi iiyure ezi-3.
- I-lactose-free, i-gluten-free kunye neqanda.
- Njengoko ubuya kwenza ekhaya.
- Ukupakishwa kwakhona.
# 2. Yidla amafutha amaninzi
Ukutya amanqatha amaninzi ekutyeni kwakho kuya kunceda umzimba wakho ukuqhela ukusebenzisa amafutha ukwenza amandla. Kuba uthatha indawo yeekhabhohayidrethi ngamafutha njengowona mthombo uphambili weekhalori, kuya kufuneka ukuba utye inani elikhulu lamafutha kunangaphambili.
Kufuneka uqinisekise ukuba i-65-70% yeekhalori zakho zizonke zivela kumafutha.
Ukuthatha ixesha lokulandelela ukutya kwakho kwamafutha kufuneka kube yinto ephambili ekuqaleni, njengoko kulula kakhulu ukuwajongela phantsi amanqatha. Oku kungenxa yokuba amafutha anekhalori eninzi kwaye aya kukugcwalisa ngokukhawuleza.
Yitya inyama enamafutha afana ne-rib eye steak, i-bacon, i-salmon, kunye namathanga enkukhu. Yongeza ioyile yekhokhonathi kunye nebhotolo kwisidlo ngasinye ukwandisa ukutya kwakho kwamafutha.
- I-OLI YEKOKHONTI EXINWE KUBANDA: Ioyile yeKhokhonathi ngamafutha emifuno afunyenwe kwipulp eyomileyo yekhokhonathi. Indlela yangoku yokukhupha i...
- EZINGUNDOQO: Yisebenzise ekhitshini ukwenzela ukutya, ilungele zonke iintlobo zokupheka. Ukulungisa iilekese kunye neziselo okanye iiresiphi ezimnandi, imifuno kunye neetapile ukufumana uchuku...
- I-AROMA NE-CONSISTENCY: Ioli ye-NaturalBio inevumba elithambileyo nelimnandi lekokonati. Iyanyibilika kumaqondo obushushu angaphezu kwama-23 degrees kwaye inokuthunyelwa kulwelo okanye kwimo eqinileyo, kuxhomekeke kwi...
- IQINISEKILE NGE-ECOLOGICAL KUNYE NE-VEGAN: Inyulu kunye ne-organic. Iveliswe eSri Lanka, inesatifikethi se-ecological ngamaqumrhu olawulo agunyaziswe nguMphathiswa wezoLimo. Ayichazwanga kwaye...
- UKUFUMANEKA OKUQINISEKISIWEYO: Ukwaneliseka okupheleleyo kwabathengi bethu yeyona nto iphambili kuthi. Sisesandleni sakho kuyo nayiphi na imibuzo okanye izimvo. Imiyalelo kunye nelebhile ngesiTaliyane...
# 3. Thatha izongezo
Izongezo zinokunceda kakhulu uguqulo lwakho lube ngumatshini owondliwe ngamafutha, kodwa kubalulekile ukuba ungaze uzisebenzise ukumisela yokunqongophala kokutya.
Ezinye iivithamini eziphambili kunye neeminerali ezinokunceda ukunciphisa intloko ye-keto ziquka:
- L-icaritine: Ukutya okunamafutha aphezulu kwi-keto yokutya kuthetha ukuba i-acids eninzi enamafutha kufuneka ihanjiswe kwi-mitochondria ye-fat oxidation. I-carnitine iyadingeka ekuthuthweni okusebenzayo.
- ICoenzyme Q10: Le yi-antioxidant enoxanduva lwenkqubo yeselula yokudala amandla. Sesinye isongezelelo esinceda ukudibanisa amanqatha kwaye kuya kukunceda ukuba uguqukele kwi-ketosis ngokukhawuleza.
- I-Omega-3 fatty acids : Ioli yentlanzi yinto enamandla yendalo echasayo. Ukutya i-omega-3s kuya kunceda ekunciphiseni amanqanaba e-triglycerides emzimbeni wakho, iimolekyuli zamanqatha ezigcinwe egazini ukuze zisetyenziswe kamva.
- KUTHENI UTHENGE I-COENZYME Q10 KWI-NUTRAVITA? -Ii-capsules zethu ze-vegan eziphezulu ze-CoQ10 zine-200 mg ye-Coenzyme Q-10 okanye i-100% ye-Ubiquinone ngokwemvelo igwele kwaye kulula ...
- KUTHENI UTHATHA IZIXEKO ze-COQ10? - I-Coenzyme Q10 yenzeka ngokwemvelo emzimbeni kwaye ikhona kuzo zonke iiseli njenge-antioxidant. Xa iiradicals zasimahla zingaphezulu ...
- NGUBANI OKUMELE ATHATHE I-COENZYME Q10 CAPSULES? -Ukongeza kwigwele lendalo le-bioavailability, i-200mg yethu ye-CoQ10 eyongezelelweyo iza kwii-capsules ekulula ukuginya ...
- ZEZIPHI IZITHAKO EZISETYENZISWAYO KWI-NUTRAVITA? -Sineqela elizinikeleyo leengcali zamachiza, iikhemisti kunye nophando lwenzululwazi olusebenzela ukufumana eyona nto iluncedo ...
- LIYINTONI IBALI EMVA KWE-NUTRAVITA? - I-Nutravita yishishini lentsapho esekwe e-UK ngo-2014; Ukusukela ngoko, abathengi bethu kwihlabathi liphela baye baba yi ...
- I-DOSE EPHAKAMILEYO YE-L Carnitine (i-2000 MG): I-capsules ye-dose ephezulu kakhulu kunye ne-2000 mg ye-tartrate ye-L Carnitine (oku kuhambelana ne-1400 mg ye-dose ye-L-carnitine ecocekileyo). I-L-Carnitine tartrate ine...
- L- I-CARNITINE 2000 EBALULEKILEYO I-AMINO ACID. IXESHA ELIPHELELEYO LOKUSEBENZA: Idosi ephezulu. Zive ukhululekile ukusithumelela umyalezo ukuba unayo nayiphi na imibuzo ngezihloko ezifana nokuchasa,...
- I-CAPSULES YAMAHHALA YE-MAGNESIUM STEARATE, GLUTEN NE-LACTOSE: I-L-Carnitine 2000 yethu yeSihlomelo inikezelwa kwiiCapsules endaweni yeepilisi, ukubonelela ngoxinzelelo oluphezulu kunye nokucoceka, ...
- L Carnitine 2000 100% ENDALO: 100% izongezo zeNdalo, Ezenziwe kwiiLebhu ze-CE ezithobela imigangatho engqongqo kunye neenkqubo zokuvelisa i-ISO 9001, i-American FDA, i-GMP (Elungileyo...
- ISIQINISEKISO SOKWANISA: KwiSondlo seNdalo se-N2, ukwaneliseka kwabathengi bethu sisizathu sokuba sibe njalo. Ke, ukuba unayo nayiphi na imibuzo okanye iingcebiso, unganqikazi ukuqhagamshelana nathi;...
- KUTHENI NUTRAVITA OMEGA 3 CAPSULES? - Umthombo ophezulu we-DHA (440mg ngedosi) kunye ne-EPA (i-660mg ngedosi), enegalelo ekusebenzeni kwentliziyo eqhelekileyo, ukubonelela ngeemali ezaneleyo ...
- INKONZO YENYANGA YE-4: I-Nutravita's Omega 3 supplement ibonelela ngexabiso elimangalisayo lemali ikubonelela ngeentsuku ezili-120 zesondlo esiyimfuneko esifunwa ngumzimba wakho ukuze ...
- UBUCHULU OKUPHEZULU KUNYE NOMANDLA OMKHULU-I-Nutravita's Optimum Omega 3 Ioyile yentlanzi iqulethe ioyile yentlanzi ecocekileyo, ayinazingcoliso, ayinagluten, ayinalactose, ayinayo umkhondo wewalnut kunye ...
- THENGA NGOKUQINISEKILEYO-I-Nutravita luphawu lwase-UK olusekwe kakuhle, oluthenjwa ngabathengi kwihlabathi liphela. Yonke into esiyenzayo yenziwe apha e-UK ...
- LIYINTONI IBALI EMVA KWE-NUTRAVITA? - I-Nutravita yishishini lentsapho esekwe e-UK ngo-2014; ukusukela ngoko, siye saba luphawu lweeVithamini kunye nezongezelelo ...
# 4. Zilolonge ngakumbi
Uphononongo lubonise ukuba umthambo unokuphucula ukuguquguquka kwemetabolism yomzimba wakho.
Ukuzivocavoca kwandisa ukusetyenziswa kwamafutha kunye nokuphucula ukwehla kobunzima, zombini ezo zinto zinegalelo lokulwa nentloko eyoyikekayo ye-keto ( 11 ).
Uphononongo lubonisa ukuba iinzuzo zokuzilolonga zihamba ngaphaya kokunciphisa umzimba. Kwakhona kunceda ukulungisa i-metabolism eyaphukileyo. Olu pho nonongo lubonise ukuba emva kokuzivocavoca umzimba, i-metabolism yabantu abanesifo sikashukela sohlobo lwe-2 yabuyiselwa kwaye bakwazi ukusebenzisa iikhalori zamandla ngokufanelekileyo. 12 ).
Ukungena kumkhwa wokuzilolonga kuya kukunceda ukuba uphinde ube nokuguquguquka kwemetabolism kwaye ukhuthaze umzimba wakho ukuba wonyuse amanqatha atshisayo ngexesha lokuzilolonga naxa uphumla.
Ukuzivocavoca kuya kuphucula kakhulu izinga apho umzimba wakho uqala ukusebenzisa amanqatha njengowona mthombo wamandla kwaye uya kunceda ukunciphisa iimpawu zentloko ye-ketogenic.
# 5. Ukuncedisa ngee-ketones zangaphandle
Ukuthatha ii-ketones zangaphandle yindlela esebenzayo yokunyusa amanqanaba akho e-ketone, nokuba awukaguquki ngokupheleleyo kumafutha njengomthombo wakho oyintloko wamandla. Banokunyusa amanqanaba i-beta-hydroxybutyrate (BHB) ukuya kwi-2 mMol emva kokusetyenziswa.
Iiketoni zangaphandle kubangela ukuba i-glucose yegazi ihle ngenxa yokunyuka kwayo uvakalelo lwe-insulin. Oku kubalulekile ngexesha lesigaba sokungeniswa kuba silungiselela umzimba wakho ukuba uqalise khetha i amafutha anika amandla endaweni yeecarbohydrates.
Zikwaqulathe isixa esikhulu se-calcium, i-magnesium, kunye ne-sodium, ezizii-electrolyte ezibalulekileyo ezifunwa ngumzimba wakho ukuze usebenze kakuhle kwengqondo kunye nomzimba.
Ngokongeza iiketoni zangaphandle kwindlela yakho, uyakunciphisa kakhulu ubukhali beentloko zakho ezibangelwa yi-keto.
- Kutheni uthatha i-WeightWorld ePure raspberry Ketone? - I-capsules yethu ye-Raspberry Ketone ecocekileyo esekelwe kwi-extract raspberry ecocekileyo iqulethe i-concentration ephezulu ye-1200 mg nge-capsule kunye ...
- I-High Concentration Raspberry Ketone Raspberry Ketone - I-capsule nganye ye-Raspberry Ketone Pure inikeza amandla aphezulu e-1200mg ukuhlangabezana nexabiso elinconywayo lemihla ngemihla. Owethu...
- Inceda Ukulawula i-Ketosis - Ukongeza kokuhambelana ne-keto kunye ne-low-carb diet, ezi capsules zokutya zilula ukuthatha kwaye zinokongezwa kwindlela yakho yemihla ngemihla, ...
- I-Keto Supplement, i-Vegan, i-Gluten Free kunye ne-Lactose yamahhala-I-Raspberry Ketones yi-premium-based based essence esebenzayo yendalo kwifom ye-capsule. Zonke izithako zisuka...
- Yintoni iMbali yeWeightWorld? -I-WeightWorld lishishini elincinci losapho elineminyaka engaphezu kwe-15 yamava. Kuyo yonke le minyaka siye saba luphawu lwebenchmark kwi ...
- Kutheni le nto yethu iRaspberry Ketone Supplement Plus? -Isongezelelo sethu se-ketone yendalo iqulethe umthamo onamandla we-raspberry ketones. I-ketone complex yethu iqulethe ...
- I-Supplement to Help Regulate Ketosis-Ukongeza ekuncedeni naluphi na uhlobo lokutya kwaye ngakumbi i-keto yokutya okanye i-carbohydrate ephantsi yokutya, ezi capsules zikwalula uku ...
- Idosi yemihla ngemihla yeKeto Ketos enamandla kwiinyanga ezi-3 -Isongezelelo sethu se-raspberry ketone yendalo kunye ne-raspberry ketone formula enamandla kunye neRaspberry Ketone ...
- Ifanelekile kwiVegans kunye neVegetarians kunye neKeto Diet - iRaspberry Ketone Plus iqulethe iindidi ezinkulu zezithako, zonke ezisekelwe kwizityalo. Oku kuthetha ukuba...
- Yintoni iMbali yeWeightWorld? -I-WeightWorld lishishini elincinci losapho elineminyaka engaphezu kwe-14 yamava. Kuyo yonke le minyaka siye saba luphawu lwereferensi ...
- UKWANDISA I-KETONS: Umthombo wococeko oluphezulu kakhulu lwe-C8 MCT. I-C8 MCT kuphela kwe-MCT eyandisa ngokufanelekileyo iiketoni zegazi.
- UKUTYELWA KULULA: Uphononongo lwabathengi lubonisa ukuba bambalwa abantu abafumana isisu esibuhlungu esibonwa nge-oyile ye-MCT ecocekileyo. Ukungagayeki okuqhelekileyo, ilindle ...
- I-NON-GMO, PALEO & VEGAN SAFE: Le oyile ye-C8 ye-MCT yendalo yonke ifanelekile ukusetyenziswa kuzo zonke izidlo kwaye ayinayo i-allergenic ngokupheleleyo. Ayinangqolowa, ubisi, amaqanda, amandongomane kunye ...
- AMANDLA EKETONE ENGCACILEYO: Yandisa amanqanaba amandla ngokunika umzimba umthombo wamafutha we-ketone wendalo. La mandla acocekileyo. Ayinyusi iswekile yegazi kwaye inempendulo eninzi ...
- KULULA KULO NAKUPHI NA UKUTYA: C8 MCT I-oyile ayinavumba, ayinancasa kwaye inokutshintshwa ioyile yesintu. Kulula ukuxuba kwiprotein shakes, ikofu engangenwa bulletproof, okanye ...
Musa ukoyiswa yintloko ye keto
Nangona intloko ye-keto ingabonakala inzima kwaye inokukutyhafisa ukuba ungahambi kwi-keto yokutya, ukuthatha amanyathelo ayimfuneko okunciphisa iimpawu akunzima njengoko abanye bakholelwa.
Ukutshintsha izondlo eziyimfuneko kunye neeminerali, ukwenza umthambo rhoqo, kunye nokugcina i-carb efanelekileyo ephantsi, ukutya okunamafutha aphezulu kuya kuqinisekisa ukuba iimpawu zakho ezifana nomkhuhlane we-keto ziyancipha ngokukhawuleza kunokuba kamva.
Khumbula ukuba intloko ephantsi ye-carb yinqanaba eliqhelekileyo lokungeniswa kwenkqubo kwaye lenzeka kubantu abaninzi abamkela le ndlela yokutya.
Ukukhanya ekupheleni kwetonela kusondele kakhulu kunokuba ucinga. Vumela oku kukukhuthaze ukuba unyamezele de uqale ukufumana inzuzo ye-carb ephantsi, i-fat keto yokuphila. Kuya kuba nexabiso!