Eyakho Ukutya ketogenic ayisebenzi njengoko ubucinga? Kuyimvakalelo ephazamisayo, ukuba uqiniseke: ulandele imigaqo, ukusika i-carbs, kwaye awusayi kungena kwi-ketosis okanye ubone nayiphi na ilahleko yesisindo (ukuba yinjongo yakho). Usenokuba uyazibuza, "Ngaba ukutya kwe-keto kusebenza ngokwenene?"
Impendulo nguewe, kodwa usenokuba uphoswa ziinkcukacha ezingundoqo ezonakalisa iinzame zakho. Ukuba i-keto ayikusebenzeli ukuza kuthi ga ngoku, jonga ezona zizathu ziqhelekileyo zokuba kutheni ungabambeki kwaye ungenza ntoni ukulungisa imiba.
Isiqulatho
1. Musa ukulandelela iicarbohydrates
Kwi-ketogenic diet, kufuneka ulandele umlinganiselo we-macronutrient we-carb ephantsi, iprotheni eyaneleyo, kunye namafutha amaninzi. Kungabonakala kucacile, kodwa omnye weyona mithetho ibalulekileyo yempumelelo yokutya kwe-keto kukugcina umkhondo wokutya kwakho kwe-carb ngenxa yokuba. i-carbs efihliweyo inokungaqatshelwa.
Iicarbohydrate zikho kuyo yonke indawo. Kangangoko uzama ukuziphepha ngokupheleleyo, akunakwenzeka. Nangona iicarbohydrates ngokubanzi zenza i-5% yokutya kwakho kwi-keto, elona xabiso lichanekileyo lokuba unganyamezela kwaye uhlala ukwimeko ketosis Iyahluka kancinci ukusuka kumntu ukuya komnye.
Izinto ezinokuchaphazela indlela umzimba wakho ozisebenzisa ngayo iicarbohydrate ziquka:
- Los iintlobo zeecarbohydrate Ingaba utya ntoni.
- Indlela yakho yokuphila ngokubanzi.
- Imbali yakho yemetabolism.
Kungumbono olungileyo ukusebenzisa i-tracker esebenzayo kwaye ufake into oyityayo ukujonga izixa zakho ze-carb, ubuncinci kwixesha elifutshane, ukuze ubone indlela osabela ngayo ekutyeni okwahlukileyo.
Kuphephe ukunyusa izinga leswekile yegazi lakho ngeekhabhohayidrethi ozityayo. Iswekile yegazi ephezulu iya kukukhabela ngaphandle kwe-ketosis kwaye icothise ilahleko yakho yamafutha ngokukhawuleza.
Usetyenziso lugqibelele kuba unokuhamba nalo naphi na, njengakwindawo edumileyo MyFitnessPal. Oku kuya kukunceda ubone ukuba zingaphi iikhalori kunye neekhabhohayidrethi ozityayo, nto leyo eya kukunceda ukuba ujonge ngengqondo ukutya okutyayo kwemihla ngemihla.
2. Ukungatyi iikhalori ezaneleyo
Ukuba uzama ukunciphisa umzimba, unokucinga ukuba ukutya iikhalori ezimbalwa kakhulu akunakuba yingxaki. Kodwa xa unciphisa i-carbohydrates kwaye utya iprotheni ephakathi, kulula ukugqiba ungatyi iikhalori ezaneleyo kumafutha.
Ngaphaya koko, uninzi lwabantu baseMelika nabaseYurophu bakhula ngokuxoka befunda ukuba amanqatha, ngakumbi atyebileyo, ayingozi empilweni yakho. Ukuba usabambelele kuloo nkolelo, unokuba nobunzima bokutya iikhalori ezaneleyo kumafutha ngosuku ngalunye. Khumbula, kwisidlo se-keto owona mthombo wakho wamafutha ngamafutha.
Ukungadli iikhalori ezaneleyo kunokuba yingozi ekuhambeni kwexesha. Ukutya okunekhalori ephantsi rhoqo kunokubeka umzimba wakho kwimodi yendlala, oku kuthetha ukuba kuya kugcina amanqatha omzimba agciniweyo. Inokuchaphazela kakubi iihomoni zakho kunye neminye imisebenzi yomzimba, ngakumbi kwabasetyhini ( 1 )( 2 ).
ukulandelela iikhalori zakho
Njengakwiprotheyini kunye neecarbohydrates, gcina umkhondo weekhalori zakho ukuze ufumane umbono olungileyo wokuba zingaphi ozidingayo kunye nokuba utya kangakanani suku ngalunye. (Ngaba uyawubona umzekelo apha?) Kwakhona, MyFitnessPal Luhlobo olufanelekileyo.
3. Ukungavavanyi amanqanaba eKetone yegazi
Ngaba i-keto iyasebenza? Ayinakwenzeka ukuba awukho ukulandelela amanqanaba akho e-ketone ukuqinisekisa ukuba uyangena kwaye uhlala kwi-ketosis emva kokutya kwakho. Ubuncinci, xa uqala koku kutya.
Kukho iindlela ezintathu ezahlukeneyo zoku uvavanyo amanqanaba e-ketone emzimbeni wakho, kodwa iinkqubo zovavanyo lwegazi zingcono ngenxa yokuchaneka kwazo okukhulu. Unokufumana ufundo oluthile nangaliphi na ixesha kwaye ubone ukuba amanqanaba e-ketone anokutshintsha njani ngaphambi okanye emva kokutya okanye nantoni na oyenzayo imini yonke.
Hlala uvavanya ukuze ubone ngokuthe ngqo ukuba into oyityayo (kwaye nangona usenza umthambo) ichaphazela amanqanaba akho e-ketone.
- Imixholo yeKit - Ibandakanya i-1 * iSinocare Blood Glucose Meter; I-10 * imicu yokuhlola iswekile yegazi; I-1 * isixhobo sokulahla esingenabuhlungu; 1 * ibhegi ephathwayo kunye nencwadana yomsebenzisi. A...
- Iziphumo zoVavanyo ezichanekileyo-Imigca yovavanyo inetekhnoloji ephucukileyo kunye nokuzinza, ukuze ungabi naxhala malunga neziphumo ezingalunganga ngenxa yotshintsho kwi-oxygen yegazi ...
- Kulula ukuyisebenzisa-Iqhosha elinye liyasebenza, elenzelwe abasebenzisi ukuba bajonge ngokukhawuleza nangokufanelekileyo i-glucose yegazi. Kuphela yi-0.6 microliters yesampuli yegazi enokufumana ...
- Uyilo loBuntu-Uyilo oluncinci kunye nobuhle lwenza kube lula ukuthwala. Isikrini esikhulu kunye neefonti ezicacileyo zenza idatha ifundeke ngakumbi kwaye icace. Umcu wovavanyo we...
- Siza kubonelela nge-100% eyonelisayo emva kwenkonzo yokuthengisa: Nceda undwendwele https://www.youtube.com/watch?v=Dccsx02HzXA kwisikhokelo somsebenzisi wevidiyo.
- I-GK Dual meter yeyomlinganiselo ochanekileyo woxinzelelo lwe-beta-ketone (beta-hydroxybutyrate) ngaphakathi. Iziphumo zisemgangathweni kwaye ziqinisekisa ulawulo oluqhubekayo. Kulomdlalo u...
- Imichilo yovavanyo lwe-Ketone, enokuthengwa ngokwahlukileyo, i-CE0123 iqinisekisiwe kwaye ifanelekile ukusetyenziswa ekhaya. Kwi-Swiss Point of Care singabona basasazi abaphambili kwi-EU ye ...
- Zonke iimveliso zokulinganisa zoluhlu lwe-GK zifanelekile ukuxilongwa ngokuthe ngqo ekhaya kwe-beta-ketone.
- Kukwafanelekile ukukhapha ukutya kwakho kwe-keto. Iyunithi yesixhobo yokulinganisa: mmol / l
- I-50 ye-Glucose Strips-Inceda i-AQ eKhuselekileyo ehlakaniphile / yeLizwi.
- Codefree - Imichilo yovavanyo ngaphandle kwekhowudi, ixesha lovavanyo lwemizuzu emi-5 kuphela.
- Emitsha - Yonke imicu mitsha kwaye inesiqinisekiso sokuphela kweenyanga ezili-12-24.
- Iziphumo ezichanekileyo zoVavanyo - Imichilo inobuchwephesha obuphambili kunye nokuzinza, ukuze ungabi nexhala malunga neziphumo ezingalunganga ngenxa yotshintsho kwi-oxygen yegazi.
- Besiya kubonelela nge-100% ngeNkonzo eyanelisayo emva kwentengiso-Ndwendwela ku-https://www.youtube.com/watch?v=Dccsx02HzXA kwisikhokelo somsebenzisi wevidiyo.
- KHAWULEZA UKUJONGA I-KETO EKHAYA: Faka umcu kwisikhongozeli somchamo imizuzwana eyi-1-2. Bamba umcu kwindawo ethe tye imizuzwana eyi-15. Thelekisa umbala wesiphumo somcu ...
- YINTONI UVAVANYO lweketone yomchamo : Iiketone luhlobo lweekhemikhali eziveliswa ngumzimba wakho xa uqhekeza amanqatha. Umzimba wakho usebenzisa iiketones ukwenza amandla, ...
- KULULA KWAYE KULUNGILE: I-BOSIKE Keto Test Strips isetyenziselwa ukulinganisa ukuba ukwi-ketosis, ngokusekwe kwinqanaba leeketones kumchamo wakho. Kulula ukuyisebenzisa kunemitha yeglucose yegazi ...
- Iziphumo zokubonwayo ezikhawulezayo nezichanekileyo: imicu eyilwe ngokukodwa enetshathi yombala ukuthelekisa iziphumo zovavanyo ngokuthe ngqo. Akuyimfuneko ukuthwala isitya, umtya wokuvavanya ...
- IINGCEBISO ZOKUVAVANYA I-KETONI EMVAWENI: gcina iminwe emanzi ebhotileni (isikhongozeli); ngeziphumo ezilungileyo, funda umtya ngokukhanya kwendalo; gcina isikhongozeli kwindawo...
- Ngokuthenga le mveliso, uthengela KUPHELA isivamvo endaweni ye-Kestoscan HHE imitha ye-ketone yokuphefumula, imitha ayibandakanywanga.
- Ukuba sele usebenzisa i-Ketoscan HHE sensor replacement yakho yokuqala yasimahla, thenga le mveliso kwenye indawo yoluvo kwaye ufumane imilinganiselo engama-300 ngaphezulu.
- Siza kuqhagamshelana nawe ukuze ulungiselele ingqokelela yesixhobo sakho, inkonzo yethu yobuchwephesha iya kuthatha indawo yesivamvo kwaye siyilungise kwakhona ukuze siyibuyisele kuwe kamva.
- Inkonzo esemthethweni yobugcisa bemitha ye-HHE Ketoscan eSpain
- Inzwa eyongameleyo yobuchule obuphezulu ukuya kuthi ga kwimilinganiselo engama-300, emva koko kufuneka itshintshwe. Ukutshintshwa koluvo lokuqala lwasimahla lubandakanywe ngokuthengwa kwale mveliso
4. Ukungaqwalaseli isondlo
Abantu abaninzi bacinga kuphela ngamanqatha aphezulu, aphantsi kwe-carb yesicwangciso sokutya se-ketogenic. Kodwa oko akuthethi ukuba a simahla kubo bonke Oko kunika inkululeko yokuphosa isondlo ngaphandle kwefestile.
Ukuba ufuna ukufumana iziphumo ezigqwesileyo, kufuneka ucinge nangeentlobo zokutya okutyayo. Oku kuthetha ukuba amafutha kunye neeprotheni ezikumgangatho ophezulu, kunye nemifuno eninzi, ukukunika ipleyiti yokutya enezondlo kwisidlo ngasinye.
Yitya amafutha akumgangatho ophezulu
Ngokuqinisekileyo, kuyenzeka ukuba ungene kwi-ketosis ngokutya okukumgangatho ophantsi logama nje ii-macros zakho zihlolwe, kodwa ayisiyondlela isempilweni leyo yokugcina imeko ye-ketosis.
Unokongeza kancinci kumthwalo wakho onetyhefu ukuba uzalisa isicwangciso sakho sokutya ngenyama eqhelekileyo ekhuliswe efama, iimveliso zobisi kunye namafutha ezilwanyana. Uya kugqiba ukuyihlawula ekuhambeni kwexesha, kwaye uya kuziva udinwe kakhulu yiyo.
Las enempilo, amafutha aphezulu zibalulekile ekusebenzeni kakuhle kwengqondo, ukudalwa kwamahomoni, kunye neminye imisebenzi yomzimba. Ekubeni umxholo wamafutha ngoku u-70-80% yokutya kwakho konke, ufuna ukuba ube ngumgangatho ophezulu, kuquka:
- Amakhadi ingca etyiswe amafutha.
- Iiavokhado
- Amafutha angacocwanga abandayo (ingakumbi ioli yekhokhonathi ephilayo, ioli ye-MCT, ioli yeoli, kunye neoli yeeavokhado).
- Intlanzi yasendle (ezo omega-3 zingundoqo).
- Amantongomane (ngokufanelekileyo i-organic apha nayo).
- Iminquma epheleleyo kunye ne-organic.
Ukuba utya ukutya okuninzi okucutshungulweyo okufana nebhekoni, iisoseji ezipakishweyo, kunye neemveliso zamasi, lixesha lokutshintshela ekutyeni okupheleleyo okufana noku kungasentla.
ukutya micronutrients
Unokoyika ukutya imifuno emininzi, njengoko eminye yayo inokuba necarbohydrates eninzi. Oku kuyaqondakala, kodwa ezo micronutrients zisabalulekile kwimpilo yakho iyonke. Nazi ezinye iimbono zokugcina ukutya kwakho kuxinene ngezondlo ngelixa ugcina i-net carbs yakho isezantsi:
- Gxininisa kwimifuno ephantsi kwe-carb (imifuno eluhlaza yamagqabi azo zonke iintlobo zikhetho ezintle), kwaye zibandakanya amafutha anempilo xa uwadla. Oku kuya kugcina umlinganiselo wamafutha uphezulu kwisidlo sakho ngelixa kukunika ukomelela okuhle kwemifuno. Kwakhona, amafutha anceda ngokufunxa izondlo, ngakumbi iivithamini ezinyibilikayo kumafutha.
- Yitya imifuno yakho ephekiweyo. Baya kuncipha, kukuvumela ukuba udle kakhulu ngexesha elinye.
- Yenza i-smoothie egxile kumafutha equka imifuno efana nekale kunye nesipinatshi.
- Ukuba usenexhala malunga neekhabhu kwimifuno emininzi, qiniseka ukuba utya iimveliso zezilwanyana ezixineneyo njengenyama yenyama.
yitya ifayibha
Ifayibha ibaluleke kakhulu kwimpilo yamathumbu kunye nokwenza izinto zihambe kakuhle. Ukuba awutyi imifuno, unokunqongophala kule ndawo. Sebenzisa la macebiso angentla ukuze ufumane imifuno eninzi ekutyeni kwakho, kwaye ungalibali ukuba nayo kunye nomthombo ophezulu wamafutha.
Kukho ithuba lokuba wongeze ngokuqhubekayo umthombo wefayibha kwisicwangciso sakho sokutya, esifana nesidlo seflakisi, imbewu ye-chia, okanye ikhoba lepsyllium ukugcina amathumbu akho onwabile kwaye ugweme iziphumo ebezingalindelekanga ezifana nesifo sohudo. Ezi zisebenza kakuhle kwi-smoothies, keto friendly oatmeal kunye nezinto ezibhakiweyo.
Bandakanya ukutya okuvundisiweyo
Ukutya okuvundisiweyo yenye indlela yokuqinisekisa ukuba impilo yakho kunye nokwetyisa kwakho kuhamba kakuhle. Ukuba umtsha ekutyeni okuvundisiweyo, qalisa ukuzama iintlobo ezahlukeneyo kwaye uzame ukutya ezimbini ukuya kwezintathu ngosuku ngalunye.
Ezi zinokuba:
- I-yogurt egcweleyo okanye i-kefir.
- Iipikili eziluhlaza (akukho swekile eyongeziweyo).
- UKimchi.
- I-sauerkraut eluhlaza.
Qiniseka ukuba ujonge uluhlu olupheleleyo lokutya kwi Ukutya ketogenic ukubona ukuba kukuphi ukutya okulungele ukukubandakanya kwisidlo sakho esinamafutha aphezulu.
Ngaba i-keto diet iyasebenza? Iyenzeka xa usebenza ngokuchanekileyo
Ukuba ubukwi-keto ixesha elithile kwaye uzifumana uzibuza, "Ngaba ukutya kwe-keto kuyasebenza?", Amathuba okuba izinto zisenokungahambi kakuhle njengoko ungathanda. Ngokuqinisekileyo, kunokuphazamisa, kodwa qala ngolu luhlu lweengcebiso zokusombulula ingxaki.
Khumbula ukulandelela i-carb yakho kunye neprotheni ekutyayo, uvavanye amanqanaba akho e-ketone ukuze ubone ukuba izidlo zakho zichaphazela njani loo manqanaba, kwaye wazi ukuba yintoni oyisebenzisayo ukuze uvune zonke izibonelelo zempilo ezinokuthi zinikwe oku kutya. Sebenzisa la manqaku angasentla ukukunceda ukuba uhambe kwiindawo onokufuna ukuzihlengahlengisa, kwaye uya kuba wehla ubunzima (kunye ne-keto) kungekudala.