Ngalo lonke eli xesha besikunye newebhusayithi, sifumene iifom ezininzi zoqhagamshelwano, imibuzo ngo facebook e instagram kunye neengxoxo ezishushu kwiqela yilelegram. Kwaye ngaphandle kwamathandabuzo, umbuzo esiwufumene awona maxesha ngoku kude kube: Nditsibe ukutya kwe-keto kwaye ndaphuma kwi-ketosis. ndenze ntoni ngoku?
Ukuba la mazwi uqhelekile kuwe, ungakhathazeki. Kweli nqaku siza kugubungela into ebizwa ngokuba yi-keto reset. Oko kuya kukuvumela ukuba ubuyele ekudleni kwaye kwindlela efanelekileyo ngokukhawuleza nangempumelelo.
Isiqulatho
Kutheni unokufuna ukusetwa kwakhona kwe-Keto
Xa uqala nakuphi na ukutya okutsha, imincili kunye nesithembiso sento entsha inokukunika amandla ukuba uzive ngathi unokwenza nantoni na. Akuqhelekanga ukuhamba ngesicwangciso sokutya esigqibeleleyo kunye nokuzilolonga, uzive ngathi uphezulu kwihlabathi.
Kwaye ke inyaniso iyakhaba.
Olo qeqesho lwasekuseni luqala ukuziva ngathi luxanduva, i-prep yokutya iba yinto emnandi, kwaye ukuthi hayi kwizinto ozithandayo ezindala kunokuqala ukunxiba kuwe.
Xa oku kusenzeka, kulula ukuwa kwisicwangciso sakho ngokupheleleyo. Olona khetho lulungileyo? Yiya kwi-keto reboot diet.
Nazi ezinye iimeko eziqhelekileyo apho ukusetha kwakhona kwe-keto kunokuba kulungelelwano:
- Ubulandela ukutya kwakho kwe-keto ukuya kwi-T, kwaye ke unosuku lokukopela. Mhlawumbi lusuku lwakho lokuzalwa, iholide, ubukwiholide, okanye umama wakho ukuthumelele ipakethe yezo cookies ezikubuyisela ebuntwaneni bakho. Nokuba siyintoni na isizathu, nge-keto, kuthatha usuku olunye lokukopela (okanye isidlo, ngokwenene) ukukukhupha kwi-ketosis.
- Ulandele ukutya kwe-ketogenic okwethutyana, kwaye kancinci kancinci uye waqala ukuqaphela ukuba awusaziva zonke izibonelelo. Akuqhelekanga ukufikelela ithafa kwi-keto kwaye mhlawumbi uqaphele ukuba ipesenti yamafutha omzimba wakho iyanda. Oku kusenokuba kungenxa yotshintsho lwemetabolism, okanye kungenxa yokuba uye wawa kancinci kancinci kwindlela yakho yesiqhelo. Ukuba awusoloko ulandelela ii-ketones zakho, kulula ukuphuma kwi-ketosis ngaphandle kokuqaphela.
- Ukhe wazama iketo kwithuba elidlulileyo, kodwa wancama ngenxa yokuba ubomi buye baxakeka, okanye ufuna nje ikhefu. Ukubuyela kwindlela yokuphila ye-keto kunokubonakala kunzima xa iinkumbulo zomkhuhlane we-keto zibuyela umva. Singasathethi ke ngemiphumo eyintlekele yokuxhomekeka kwe-carbohydrate kunye nokutya okuqhelekileyo kwaseMelika.
Ukwenza ukusetha kwakhona kwe-keto kukuvumela ukuba uqale ngokutsha ngengqondo ehlaziyiweyo yamandla onokuthi uyibeke ekudleni kwakho.
Nokuba sele ulandela ukutya okanye uqala ekuqaleni, ezi zikhokelo zilandelayo ziyakukulungiselela ukusetwa kwakhona kwemetabolism ukunceda ukwenza utshintsho lwakho ubuyele kwimo yokutshisa amanqatha ngaphandle komthungo kwaye uyonwabele ukuze uqalise ukonwaba. ngokukhawuleza kangangoko.
Landela inyathelo ngenyathelo elingezantsi ukuze ubuyisele indlela yakho yokuphila ye-keto endleleni.
Ukutya kwakhona kwe-Keto: Ubuyela njani kwi-Ketosis
#1 Izikhokelo zokutya
Ukuba ufuna ukuba kwi-ketosis yezondlo ezigcweleyo, kufuneka uqale uzibophelele kwisondlo esipheleleyo se-ketogenic.
Abantu abaninzi bacinga ukuba ukutya kwe-keto kugcwele izithintelo ezinzima, kodwa inyaniso kukuba ukutya i-keto kuthetha ukuba upakisha isitya sakho ngokutya okuphezulu.
Ngokuqhelekileyo, ukutya kwe-keto kwenziwa kukutya okunamafutha amaninzi, iprotheni ephakathi, kunye ne-carbohydrates ephantsi.
Ukuba ungumdlali we-keto dieter ixesha elide, kuya kufuneka ukuba sele uyazi ukuba yintoni ekusebenzelayo, kodwa nantsi izikhokelo ekufuneka uzigcine engqondweni ( 1 ):
- Gxininisa kumafutha anempilo, ekufuneka aquka malunga ne-55-60% ye-caloric yakho yokutya (akukho mafutha emifuno okanye amanye amafutha aphantsi).
- Qinisekisa ukuba ipleyiti yakho igcwele iprotheni ephezulu, ekufuneka yenze i-30-35% ye-caloric yakho yemihla ngemihla.
- Ukunciphisa i-carbohydrates malunga ne-5-10% ye-caloric yakho yemihla ngemihla. Ukugcina i-carbs ephantsi kubaluleke kakhulu ngexesha lokuqala lokubuyela kwi-ketosis kuba kukuvumela ukuba uchithe ngokwenene ezo venkile ze-glycogen. Nje ukuba unyuke kwaye usebenze kwii-ketones, ungaqala ukudlala ngokudibanisa amanani amancinci e-carbs njengamaqunube, kodwa unike umzimba wakho ithuba lokubuyela kwi-keto kuqala.
#2 Ukuzilolonga
Umthambo ubalulekile ukukhawulezisa uhambo lwakho lokubuyela kwi-ketosis. Khumbula: Ukuze ubuyisele umzimba wakho kwimowudi yokutshisa amanqatha, kufuneka ibambe kwaye isebenzise iivenkile zakho ze-glycogen, ukuze umzimba wakho usebenze ukuze ujike kwii-ketones zamandla.
Ukuba i-glucose isekhona, i-metabolism yakho iya kuqhubeka ithembele kuyo, kwaye utshintsho lwe-hormonal olufuna ukuba lwenzeke ukungena kwi-ketosis aluyi kukhaba.
Enye yeendlela ezisebenzayo zokusebenzisa iivenkile zakho ze-glycogen kukudlula ukusetyenziswa. Uphando lwezenzululwazi lubonisa ukuba umthambo ophezulu kakhulu uyasebenza ngakumbi ekusebenziseni i-glycogen, njengoko i-glucose inokukhutshwa ngokukhawuleza kwindawo yokugcina kwaye isebenze njengomthombo wamafutha ngexesha lokuxhatshazwa okukhulu komsebenzi.
Ngelixa nayiphi na intshukumo iya kunceda, ukuba ufuna ngokwenene ukukhupha ezo venkile ze-glycogen, yenza umthambo onjenge-HIIT (uqeqesho lwekhefu eliphezulu) okanye i-sprinting.
#3 Lawula keto flu
Ngokuxhomekeke kwindlela oguquguquka ngayo kwi-keto, unokufumana okanye ungabi nazo iimpawu ze-keto. keto flu xa uqala ukuseta kwakhona i-keto yakho. Ukuba uzabalaza nomkhuhlane we-keto kumjikelo wakho wokuqala, sukukuvumela oku ukuba kukuthintele ekuxhumeni ubuyele phakathi. Kukho amaqhinga ambalwa onokuthi uwasebenzise ukukhulula inguqu ebuyela kwi-ketosis onokuthi uthembele kuyo.
Oku kubandakanya:
Electrolytes
Njengoko ubuyela kwi-ketosis, umzimba wakho uya kudlula kwinguqu ebalulekileyo yemetabolism. Xa uqala ukusebenzisa ii-ketones kwakhona, kunokuthatha iintsuku ezimbalwa ukuba iiseli zakho ziziqonde njengomthombo wamafutha, oko kuthetha ukuba ezinye zazo ziya kukhutshwa kumchamo wakho. Xa ii-ketones zihamba, zithatha i-electrolyte kunye nazo njengoko zihamba, zikushiya uziva ungalingani.
Eyona ndlela ithe ngqo yokulawula ukulahleka kwe-electrolyte eza ngokungenakuthintelwa kunye nenguqu ebuyela kwi-ketosis kukubuyisela endaweni yazo ngokuxhasa. Kuyamangalisa ukuba i-electrolyte eyongezelelweyo inokwenza ntoni ukucaca kwakho, amandla, kunye nemvakalelo yokuphila kakuhle.
I-MCT
Ukuba sele uqhele ukufumana amafutha kwi-glucose, inokuthi ifike njengomothuko emzimbeni wakho xa lo mthombo wamandla ufumaneka lula, awusekho, ufumaneka lula.
I-MCTs (i-Medium Chain Triglycerides) inikezela ngenye indlela ebalaseleyo kwi-glucose njengoko ixutywa ngokukhawuleza ngamathumbu kwaye ithunyelwe ngokuthe ngqo esibindini ukuba ifakwe kwi-fuel. Unokucinga ngee-MCTs ezifana "neswekile" evela kumafutha: ifunxwa ngokulula kwaye inika amandla ngokukhawuleza ngaphandle kobuvuvu beswekile yegazi.
Iiketoni zangaphandle
Injongo ye-ketosis kukutshintsha imetabolism yakho ukuze ube nonikezelo lwamandla rhoqo, kungakhathaliseki ukuba isidlo sakho sokugqibela sasinini. I iiketoni zangaphandle Banikezela ngentonga entle yokuguqula ubuyele kwi-ketosis kuba banokuzisa ii-ketones egazini lakho, nokuba umzimba wakho awukaqhelani ngokupheleleyo ne-keto.
Ukuba uziva udangele kwaye udiniwe kwaye awukwazi ukugxila, zenzele ubabalo kwaye ubambe ii-ketones zangaphandle ukuze amandla akho abuyele endleleni.
Ngokufaka amafutha emzimbeni wakho ngeeketoni zangaphandle njengoko utshintshela kwi-ketosis, uya kube unika umzimba wakho isipho sokunciphisa uxinzelelo lwe-oxidative kunye nokudumba.
#4 Zama ukuzila ukutya
Ukongeza kokulandela ukutya okune-carb ephantsi kunye nokutshisa ezo venkile ze-glycogen ngokuzilolonga, ukuzila inikeza ubuchule obubalaseleyo bokutyhala umzimba wakho ubuyele kwi-ketosis.
Kuba akukho mafutha angena xa uzila ukutya, umzimba wakho awunakukhetha ngaphandle kokujika kwiglucose yakho egciniweyo ukuze ufumane amandla. Yongeza umthambo ngaphezulu, kwaye uya kuba kwi-glycogen-evuthayo ezulwini.
Ukuba umtsha ekuzileni ukutya, qalisa kancinci nge-14 okanye i-16 iyure yokuzila. Oku kunokubonakala ngathi kukugqiba isidlo sangokuhlwa ngo-7pm kwaye emva koko ulinde isidlo sakusasa kude kube ngu-9 am okanye u-11 am.
Ukuba unexesha lokuzila ukutya, unokwandisa ifestile yakho yokuzila ukuya kwiiyure ezingama-24 okanye kwiiyure ezingama-36.
Nokuba yeyiphi na indlela yokuzila ukutya oyikhethayo, qiniseka ukuba ulungele ngokwengqondo nangokomzimba ukuba ungatyi ixesha elide.
Kwaye ukuba umbono wokuzila uyakoyikisa okanye ucime, yitsibe ngokupheleleyo, okanye wenze nje ukukhawuleza ubusuku bonke ngokuzilolonga ngokukhawuleza kwe-HIIT kusasa ukuze utsibe-ukuqalisa ukuncipha kwe-glycogen yakho.
#5 Isingqisho seCircadian
Ukufumana umzimba wakho kwisingqisho esisempilweni se-circadian kunokuyenza lula inguqu yakho ibuyele kwi-ketosis ngokulungelelanisa isigqi sakho semihla ngemihla kunye neehomoni ezilawula umdla wakho wokutya kunye nokulala.
Xa iwotshi yakho yangaphakathi ingaphandle kolungelelwaniso, enye yezona ziphumo zixhaphakileyo kukungabikho kokulala.
Ukutshintshela kwi-ketosis yinkqubo ebiza ngamandla, ke uya kufuna ukuqiniseka ukuba umzimba wakho uphezu komsebenzi ngokuzinza ngokulungiselela ishedyuli yakho yokulala.
Kwakhona, enye yeziphumo ebezingalindelekanga zakudala zokungalali yindlala kunye neminqweno, engayi kuba luncedo kakhulu xa ukuhambo lwakho lokubuyela ekutyeni okunempilo.
Enye yeendlela ezisebenzayo zokubuyisela isigqi sakho se-circadian kugxininiso kumjikelo wakho wokulala. Ukuba uthanda ukuhlala kude kube sebusuku, oku kusenokuthetha ukulala kwiyure enye ngaphambili. Kwaye ukuba, njengabantu abaninzi, ucima izibane kodwa emva koko uchithe iiyure ujikeleza, ingalixesha lokuvavanya ukuvezwa kwakho kwe-elektroniki.
Izixhobo zombane ezinje ngoomabonakude, iikhompyutha, kunye neeselfowuni zikhupha ii-EMF (ii-electromagnetic frequencies), ezaziwa ngokuphazamisa ukuhlanganiswa kwemelatonin, ihomoni exelela umzimba wakho ukuba lixesha lokulala.
Xhasa isingqisho sendalo somzimba wakho ngokuzibophelela ekubekeni izixhobo zakho zombane kwiyure okanye ezimbini phambi kokuba ulale, kwaye uya kumangaliswa ngumahluko kumjikelo wakho wokulala.
Kuthatha ixesha elingakanani ukubuyela kwi-ketosis?
Uhambo olubuyela kwi-ketosis luya kubonakala luhluke kumntu wonke. Ngokuxhomekeke kwindlela ophele ngayo i-glycogen ngoku, ukuguquguquka kwakho kwemetabolism, kunye nemeko yemetabolism yakho, inokuthatha naphi na ukusuka kusuku ukuya kwiiveki ezimbini ukuya kwezintathu.
Amathuba kukuba, ukuba uke waba kwi-ketosis ngaphambili, akuyi kuthatha ngaphezu kweentsuku ezisixhenxe, kodwa ekubeni akukho mzimba womntu ufana, kunzima ukuqikelela ukuba kuya kuthatha ixesha elingakanani kumntu ngamnye.
Ukuba uzama nje ukubuyisela kusuku lokukopela okanye ezimbini, uya kufumana indlela yakho yokubuyela kwi-ketosis kwiintsuku ezimbalwa. Ukuba ubungekho kwirejimeni ye-keto iiveki okanye iinyanga, kungathatha ixesha elide.
Oko kuthethiweyo, uqheliselo olunjengomthambo kunye nokuzila ukutya okwethutyana kuya kuyikhawulezisa inkqubo nokuba uqala phi.
Ingqondo yeKeto
Inkalo ebalulekileyo ye-keto reset diet kukuqinisekisa ukuba ukwingqondo efanelekileyo.
Ukuba sele kulithuba ukwi-ketosis, inokubonakala ngathi ngumtsi omkhulu ubuyela kwi-keto, ke kulapho uqinisekiso olulungileyo lunokuba lukhulu.
Yenza uluhlu lwazo zonke izinto ezimangalisayo ezikutyhalayo ukuba ubuyele kwi-keto bandwagon. Ngaba uziva njani ngexesha lokugqibela ukwi-ketosis? Ngaba ukudumba kwakho kwehlile? Ubunemveliso kakhulu? Ngaba unawo amandla amaninzi? Ngaba uziva ukhaphukhaphu kwaye usempilweni?
Kwakhona, qwalasela iinjongo zakho zexesha elide zokulandela indlela yokuphila ye-keto. Ngaba ufuna ukuba impilo yakho ibonakale njani kwiminyaka eyi-10? iminyaka engama-20? Ukuzibophelela ekutyeni okunempilo kuya kukuvuza njani kwixa elizayo?
Ukuthathela ingqalelo zonke izinto ezilungileyo kunokukunika ukomelela kokuzithemba kunye namandla ukuba izinto ziqala ukuziva zinzima.
Kwaye kunye nemigca efanayo, ukuba kukho naliphi na ityala olithweleyo lokuwa kwi-ketogenic diet, ngoku lixesha lokuyiyeka. Ungumntu, kwaye umzimba wakho wenziwa ukuba ube bhetyebhetye. Obo bubuhle be-keto: ihlala ikhona kuwe xa uyikhetha. Esikhundleni sokuzibetha ngenxa "yokuwa" ekudleni kwakho, bhiyozela into yokuba unegunya lokuqhubeka nokukhupha njengoko uthanda.
Inyaniso kukuba, ukulandela ukutya okunempilo kuyanceda ukuba uyenza lonke ixesha, ixesha elithile, okanye inxalenye yexesha.
Ukutya ukuhamba
Abaninzi abathanda impilo bakholelwa ukuba ukutya kwe-ketogenic yenye yezona nkqubela phambili zezondlo kwixesha lethu. Ukongeza kwisicwangciso esisebenzayo sokunciphisa umzimba, abantu abalandela ukutya kwe-keto babonisa amandla angcono, ukugxila, kunye namanqaku e-lipid. 2 )( 3 ).
Ngayo yonke into ethethiweyo, kunokuba nzima ukunamathela kwisidlo esithile ubomi bakho bonke. Nangona ngokuqinisekileyo ingenakwenzeka, njengabantu sihlala sihamba kunye neengqondo "ezohlukeneyo zizinto zobomi". Ngesi sizathu, unokucinga ngokutya kwe-keto njengesixhobo sobomi bonke onokuthi uhlale ubuyela kuso.