I-Keto Flu: Yintoni, Iimpawu kunye nendlela yokuyisusa-Ngaba le Keto?

La Ukutya ketogenic Kukutya okune-carbohydrate ephantsi kunye neprotheyini ephakathi kunye namafutha aphezulu anokukunceda unciphise umzimba kwaye ugcine impilo yakho.

Ngokuqhelekileyo, umzimba wakho utshisa iikhabhohayidrethi ukuze zibe namafutha. Kwi-keto, ususa uninzi lweecarbohydrates ekudleni kwakho, uqeqeshe umzimba wakho ukuba utshise amanqatha endaweni yoko.

Ukuhlala kwimeko yokutshisa amafutha kuneenzuzo ezininzi zempilo impilo, kwaye ilungele ukulahleka kobunzima bexesha elide.

Nangona kunjalo, kunokuthatha iveki okanye kunjalo ukuba umzimba wakho uqhelane notshintsho olukhulu kangaka lwemetabolism. Xa uqala ukuthatha i-keto, unokufumana into ebizwa ngokuba yi "keto flu." Ezi ziintsuku ezimbalwa zeempawu ezifana nomkhuhlane njengoko umzimba wakho ufunda ukutshintshela kwiswekile evuthayo ukuya kumafutha avuthayo.

Iindaba ezimnandi kukuba kukho iingcebiso ezilula kunye namaqhinga okunciphisa - kunye nokuthintela - i-keto flu.

Eli nqaku liza kugubungela ukuba kutheni umkhuhlane we-keto usenzeka, iimpawu zomkhuhlane we-keto, kwaye ungawususa njani umkhuhlane we-keto.

Isiqulatho

Yintoni i-keto flu?

I-Keto flu yingqokelela yesikhashana yeempawu ezinjengomkhuhlane onokuzifumana kwiveki yokuqala okanye ezimbini zokuqala ukutya kwe-ketogenic.

Umkhuhlane weKeto wenzeka ngenxa yokuba imetabolism yakho ithatha ixesha ukuziqhelanisa nokusebenza kumafutha kunecarbohydrates.

Xa usitya iicarbohydrates, umzimba wakho uyazitshisa njengowona mthombo wamandla. Kodwa ukuba unciphisa kakhulu ukutya kwakho kwe-carbohydrate, njengokutya kwe-ketogenic ephantsi kwe-carb, umzimba wakho uchitha izitolo ze-glucose kwaye uqala ukutshisa i-fatty acids ukuze ube namandla.

Olu tshintsho lwemetabolism yeyona nto ibangela umkhuhlane we-keto-umzimba wakho usajonge ii-carbs kuba awukaqapheli ukuba ungatshisa njani amanqatha ukuze ufumane amafutha ngokufanelekileyo okwangoku. Umkhuhlane we-keto udlula nje ukuba umzimba wakho uphume ekutsalweni kwekhabhohayidrethi kwaye uziqhelanise nokutshisa amafutha ukuze ube namafutha.

Iimpawu zomkhuhlane we-Keto

Xa umtsha kwi-keto kwaye uqale unciphise ukutya kwakho kwe-carb, unokuhlangabezana nezi mpawu zilandelayo:

Ukudinwa.
Inkungu yengqondo.
Ukugula.
Ukucaphuka
Urhudo okanye ukuqhina
Iintlanzi zemisipha.
Ubunzima bokulala okanye ukulala.
Iinkanuko zeswekile
Amanqanaba asezantsi amandla.

Ihlala ixesha elingakanani keto flu?

Iimpawu ngokuqhelekileyo zenzeka ngosuku lokuqala okanye ezimbini zokuqalisa ukutya kwakho okutsha. Ubude bexesha le-keto flu buyahluka kumntu nomntu. Abanye abantu abayifumani kwaphela i-keto flu, ngelixa abanye banokuyifumana phantse iveki.

Nokuba yeyiphi na indlela, iimpawu akufuneki zihlale ngaphezulu kweentsuku ezimbalwa kwaye kufuneka zimke xa umzimba wakho uqhelaniswe nokutshisa amanqatha okufutha.

Into enomdla ukuyikhumbula: umkhuhlane we-keto awunabungozi kwaye uhlala kuphela ngexesha lokutshintshela kwi-ketosis ngaphambi kokunyamalala okulungileyo. Ebudeni belo xesha, nangona kunjalo, unokufumana iziphumo ebezingalindelekanga ezifana nokudinwa, ingxaki yokugxila, ukunqwenela iswekile, kunye nentloko ebuhlungu.

Ukuba i-keto flu yenzeka ngokuphindaphindiweyo, ungangena kwaye uphume kwi-ketosis. Jonga ukutya kwakho kwii-carbs ezifihliweyo kwaye uqinisekise ukuba ugcina umkhondo we-macros yakho, ngakumbi kwinyanga yokuqala okanye njalo.

Iimbangela ze-keto flu

Abanye abantu banokuguquguquka kwemetabolism kunabanye - banokutshintsha phakathi kokutshisa iswekile kunye nokutshisa amanqatha ngokulula.

Kodwa ukuba umzimba wakho awuguquguquki kangako, ungaphela unomkhuhlane we-keto. Abantu abaninzi benza: oyena nobangela womkhuhlane keto kukuziqhelanisa ne ketosis.

Nangona kunjalo, kukho ezinye izizathu ezimbalwa zokuba kutheni abantu bafumana i-keto flu okanye izizathu zokuba kutheni iimpawu ze-keto flu zibukhali.

Ukuphelelwa ngamanzi emzimbeni / ukungalingani kwe-electrolyte

Xa usitya iicarbohydrates, umzimba wakho uzigcina ezinye zazo njengamandla okugcina. Ezi venkile zifana nengxowa-mali yamandla kaxakeka xa kunokwenzeka uphelelwe kukutya.

Ngeentsuku zokuqala ze-keto, umzimba wakho utshisa zonke iivenkile zakho zecarbohydrates (iivenkile zeglucose). Kuphela kusemva kokuba iivenkile zakho zecarbohydrate ziphelile apho umzimba wakho ungena kwi-ketosis kwaye uqala ukutshisa amanqatha.

Iikhabhohayidrethi zifuna amanzi amaninzi ukuze zigcinwe, ngoko njengoko usebenza kwiivenkile zakho zecarbohydrates, ulahlekelwa bubunzima bamanzi amaninzi. Uninzi lwabantu lulahlekelwa yi-1,5 ukuya kwi-4 pounds / 3 ukuya kwi-8 kg yobunzima bamanzi kwiiveki zabo ezimbini zokuqala ze-keto.

Xa uphulukene nawo onke loo manzi, kulula ukuba ekugqibeleni uphelelwe ngamanzi. Kwakhona ulahlekelwa yi-electrolyte ngaloo manzi, enokubangela ukungalingani kwe-electrolyte.

Ukuphelelwa ngamanzi emzimbeni kunye nokungalingani kwe-electrolyte basoloko bechaza ukudinwa, intloko ebuhlungu, kunye nokuqaqanjelwa kwezihlunu okwenzeka ngexesha le-keto flu.

Ukungatyi ngokwaneleyo

Awunakusetyenziselwa ukutya i-carb ephantsi, ukutya okunamafutha aphezulu ekuqaleni. Kulula ukutya kancinci kwiiveki ezimbini zokuqala ze-keto, ezinokubangela amandla aphantsi kunye nengxaki yokugxila.

Xa utshintshela kwi-keto, eli asiloxesha lokusika iikhalori. Qinisekisa ukuba ufumana ukutya okuninzi okunamafutha aphezulu.

Yidla inyama eninzi enamafutha, i-salmon, ibhotela, ioli yeoli, i-coconut oil, i-avocados, imifuno emitsha, njl. Ufuna ukondla umzimba wakho ngamafutha amaninzi kunye neprotheyini, ngakumbi kwiiveki ezimbini zokuqala ze-keto.

Emva kokuba utshintshele kwi-ketosis, ukuba umgomo wakho kukunciphisa umzimba, unokunciphisa iikhalori. Kodwa kwinguqu, kulungele ukutya okuninzi. Uyakwenza umkhuhlane we-keto ube lula kakhulu.

Unyango lwe-Keto kunye nokuthintela

Ukuba ufumana i-keto flu, la manyathelo aya kukunceda ukuba uwususe ngokukhawuleza, okanye ubuncinane unciphise iimpawu.

Gcina umanzi

Sela amanzi amaninzi ngexesha lotshintsho lwakho lwe-keto. Ulahlekelwa iipounds ezininzi zobunzima bamanzi njengoko utshisa iivenkile zakho ze-carbohydrate, kwaye ufuna ukuzalisa loo manzi ukuphepha ukuphelelwa ngamanzi emzimbeni.

Sela amanzi amaninzi imini yonke ukunceda ukunciphisa iimpawu ezifana yintloko, ukudinwa, kunye nesicaphucaphu.

Gcina ibhotile yamanzi ephinda isetyenziswe kufutshane, igcwele ngamaxesha onke ukuze ukwazi ukuyisela naphi na apho ukhoyo.
Soloko usela xa uziva unxaniwe, kodwa zama ukuthintela unxano.
Sela amanzi amaninzi emini ukuze ungavuki ezinzulwini zobusuku kuhambo lokuya kwigumbi lokuhlambela.

Gcwalisa i-electrolyte

Umzimba wakho awunawo amanzi acocekileyo. Iiseli zakho zihlanjwa emanzini anetyuwa aqulethe i-electrolytes efana ne-calcium, i-sodium, i-potassium, kunye ne-magnesium.

Xa ulahlekelwa bubo bonke ubunzima bamanzi, izintso zakho ziqala ukukhupha i-electrolytes ukuhamba nayo. Ngenxa yoko, unokugqiba uphantsi kwi-electrolyte. Qinisekisa ukuba uyazalisa kwakhona:

Yandisa ukutya kwakho kwesodium. Oku kuya kukunceda ukuchasana nokulahlekelwa kwamanzi okwenzekayo xa uqala ukutya kwe-keto kwaye uzalise i-sodium. Ityuwa eninzi ekutyeni kwakho; Awunakukhathazeka malunga noxinzelelo lwegazi olunyukayo, kuba xa ukwisidlo esine-carb ephantsi, i-insulin yakho ihlala izinzile kwaye iphantsi, ethumela uphawu lokuba izintso zakho zihlale zikhupha i-sodium.
Magnesium supplement. Eminye imithombo yokutya etyebileyo ye-magnesium ibandakanya iiavokhado, imbewu yethanga, isipinatshi esiphekiweyo, isalmon, imantongomane e-macadamia, kunye netshokholethi emnyama ( ¹ )( ² )( ³ ).
Yiza keto ukutya okutyebileyo kwi potassium. I-Potassium yenye iminerali engundoqo ekufuneka ibe kwi-radar yakho, kodwa mhlawumbi ayikho. Le electrolyte ibandakanyeka ekulawuleni ukubetha kwentliziyo, ukuqaqanjelwa kwezihlunu, ukuveliswa kwamandla, ukulawula isinyi nobushushu bomzimba. Ukuba ufumana nayiphi na imiba enxulumene nezi ndawo, cinga ukongeza ukutya okutyebileyo kwe-potassium okufana neavokhado, izihluma zaseBrussels, amakhowa, izucchini, kunye nembewu yethanga kwisicwangciso sakho sokutya se-keto.
Yitya ukutya okutyebileyo kwe-calcium keto. I-Broccoli, imifuno enamagqabi aluhlaza, imbewu ye-chia, i-sardines, kunye ne-salmon zigcwele i-calcium. Kwaye impilo yamathambo ayingomsebenzi we-calcium kuphela. Ikwabalulekile ekujikeni kwegazi, ukuqhawuka kwemisipha, kunye nempilo entle yentliziyo.
Thatha isongezelelo se-electrolyte: Ukuba ufuna isiqabu esikhawulezileyo, thatha isongezelelo se-electrolyte esiza kukunceda ugcwalise amanqanaba akho ngokukhawuleza kunokutya. Jonga isikhokelo ku iivithamini kunye neemineral supplements ngolwazi oluthe kratya.

Ukuzivocavoca

Ukusebenza kwakho komthambo kunokuhla okwexeshana njengoko umzimba wakho ulungelelanisa ukutya okuphezulu kwamafutha kunye neecarbohydrates. Ke ngelixa ungeke ubethe umntu ongcono ngeli xesha, oku akuthethi ukuba kufuneka uhlale ebhedini.

Ukuzivocavoca kancinci amaxesha angama-2-3 ngeveki kunokutshisa iivenkile zakho zecarbohydrate ngokukhawuleza kwaye kwandise ukuguquguquka kwakho kwe-metabolic, kunceda ukuthomalalisa iimpawu zomkhuhlane we-keto ngokukhawuleza.

Ukuzivocavoca okuphantsi kwe-aerobic, njengokuhamba, ukuqubha, okanye i-yoga, zikhetho ezilungileyo ngexesha lenguqu ye-ketogenic. Ukuphakamisa kakhulu, i-CrossFit, kunye nolunye uhlobo lokuzivocavoca olunzima kunokuba nzima de ube kwi-ketosis. Ngokuqinisekileyo usenokuzenza, kodwa zinokubiza kakhulu kunesiqhelo.

Nje ukuba umzimba wakho udlule kwinguqu ye-keto, kuya kufuneka ukwazi ukuphinda uqalise umsebenzi wakho wesiqhelo wokuzilolonga.

Yandisa amafutha

Ekubeni umzimba wakho ungasawafumani amandla awo kwikhabhohayidrethi neeswekile, udinga amafutha amaninzi kunye neprotheyini yokwenza amafutha.

Oku kuthetha ukuba kuya kufuneka uqiniseke ukuba iikhalori oqhele ukuzifumana kwiikhabhohayidrethi zitshintshwa ngokuyinxenye kukutya. amanqatha amaninzi keto-friendly.

Eminye imithombo elungileyo yamafutha e-keto ibandakanya:

Ibhotolo ityiswa nengca o ghee.
Ikhilimu etyebileyo.
Ioyile yekhokhonathi.
Ioli ye-MCT.
Amaqanda.
Ioyile yesundu.
Ibhotolo yeCocoa.
Ioyile yomnquma eyongezelelweyo.
Iiavokhado kunye neoli yeeavokhado.
Amafutha e-Goose.
Amafutha aqholiweyo kunye nebhekoni.
IiPecans, iimacadamia.
Imbewu yeflaxse, isesame kunye nechia.
Intlanzi enamafutha.

Ukonyusa ukutya kwakho kwamafutha ngelixa unciphisa ukutya kwakho kwe-carbohydrate kuya kunceda ukwenza lula utshintsho lwakho. Ukhuthaza umzimba wakho ukuba usebenzise amanqatha ukwenza amandla kwaye uwunike izibonelelo ezininzi zokwenza oko.

Ukongezwa nge Ioli ye-MCT Banokukunceda ukuba ubethe umkhuhlane we-keto ngokunyusa amanqanaba akho e-ketone, anokwenza ukuba utshintshe ukusuka kwi-carbs ukuya kwi-fat uncomfort.

Ukuba ufumanisa ukuba umkhuhlane we-keto uhlala ixesha elide kuneveki, phinda uvavanye i-macros yakho. Usenokuba usatya iicarbohydrates ezininzi kwaye awonelanga namafutha asempilweni.

Ngamanye amaxesha abantu bacinga ukuba batshintshela kwi-ketosis ngelixa kunjalo iicarbs ezifihliweyo basenokuba bayakuthintela ukuba ungafiki kuye.

Thatha iiketoni zangaphandle

Khumbula, esinye sezizathu zokuba ufumane i-keto flu kungenxa yokuba umzimba wakho uzama ukudala nokusebenzisa ii-ketones (ezenziwe ngamanqatha) ukuze zibe namandla, kodwa ayikaqhelani ngokupheleleyo nayo.

Enye indlela yokunceda ukunciphisa iimpawu ze-keto kukongeza iiketoni zangaphandle kwindlela yakho yasekuseni.

Ezi molekyuli zamandla ziyimizimba ye-ketone efanayo eyenziwa ngumzimba wakho ngokwemvelo, kwifom yokongeza.

I-exogenous ketone supplement iya kukhukulisa inkqubo yakho ngee-ketones ukuze uvune ezinye zezibonelelo zokuba kwi-ketosis nangaphambi kokuba iivenkile zakho ze-glycogen zitshiswe.

Ungasebenzisa ii-ketones zangaphandle ngexesha lotshintsho lwakho lokuqala okanye nangaliphi na ixesha xa ufuna ukongezwa ngokukhawuleza kwamandla kunye nokucaca kwengqondo.

Indlela yokuthintela i-Keto Flu ngokupheleleyo

Ukuba usaqala ukutya kwe-keto kwaye ufuna ukunqanda umkhuhlane we-keto ngokupheleleyo, landela la manyathelo angezantsi.

Landela ukutya okunesondlo okunesondlo

Esinye sezizathu eziphambili zokuba i-keto dieters iqale ukuziva imbi malunga ne-keto kukungabikho kwe-micronutrients eyaneleyo.

Ukutya kwe-ketogenic akukho konke malunga ne-macronutrients. Ngokobuchwephesha, ungabetha ii-macros zakho ngokungatyi nto ngaphandle kwe-cottage cheese, kodwa uya kugqiba ukungalingani kwe-electrolyte kunye nezinye izondlo, ezinegalelo kumkhuhlane we-keto.

Isitshixo sokutshintshela kwi-keto kunye nemiphumo encinci yecala iqala kwi-nutrient-dense ketogenic diet ehlangabezana nazo zonke iimfuno zakho zevithamini kunye neeminerali.

Nalu uluhlu lwakho konke ukutya okunempilo onokuthi ukutye kwi-ketogenic diet. Umhluzi wethambo uthandwa kakhulu ngabantu abatshintshela kwi-keto.

Ukwenza ubomi bakho bube lula landela esi sicwangciso sokutya seentsuku ezisi-7 ukuqhela ukutya keto.

Kukwabalulekile ukuba kuphephe ukutya okungenampilo Banyusa iswekile yegazi, amanqanaba e-insulin, kwaye bakukhuphe kwi-ketosis.

Lala ngokwaneleyo

Ukufumana ubuncinane iiyure ezisixhenxe zokulala ebusuku kubalulekile nakubani na, kwaye nangakumbi keto dieters. Imetabolism yakho iqhelana nokutshintsha imithombo yamafutha, ke ukulala ngokwaneleyo kunokuncedisa ukunciphisa uxinzelelo kunye nokudinwa.

Umzimba wakho unokufuna ubuthongo obuninzi ngexesha lenguqu yakho ye-ketogenic. Nika obo bunewunewu; uya kuziva ngcono kakhulu ngayo.

Ukuba unobunzima bokulala ngokwaneleyo ebusuku, zama ukuthatha i-nap yamandla okanye ezimbini emini. Ungabuyela kwishedyuli yakho yokulala eqhelekileyo xa ukwi-ketosis.

Thatha izongezo zenkxaso

Eyona ndlela ilula yokuphepha iziphumo ebezingalindelekanga xa uqala i-keto kukuthatha izongezo ezichanekileyo kwangoko.

Ukutya kwakho kwe-keto kufuneka kusekelwe kukutya okunempilo okupheleleyo, kodwa izongezo zinokukunceda ukugcwalisa naziphi na izikhewu zezondlo kwaye wenze ubomi bakho bube lula.

Nazi izongezo ezine onokuthi uzithathe ukuze wenze lula utshintsho lwakho lwe-keto:

Ngeempawu zomkhuhlane we-keto: Isiseko se-ketone sangaphandle.
Ibhalansi ye-Electrolyte: I-Electrolyte Supplement.
Fumana iMicronutrients eyongezelelekileyo: IGreens Micronutrient Supplement.
Inkxaso yemveliso ye-ketone: I-MCT Oil Powder.