Ukuphefumula kakubi kwi-keto: izizathu ezi-3 onazo kunye neendlela ezi-6 zokuyilungisa

Esinye seziphumo ezibi kakhulu zokulandela ukutya okuphantsi kwe-carb yi-keto breath.

Nokuba ungumntu othanda ucoceko lwamazinyo, uqala ukutya kwe-ketogenic Kwaye unokuzifumana usokola (kwaye uphulukene) nomlo wokuchasa umoya onukayo.

Iindaba ezimnandi zezokuba, akunyanzelekanga ukuba kube njalo. Unokusombulula le ngxaki ehlazo kwaye uthande yonke into malunga nokutya kwe-ketogenic.

Yintoni iKeto Breath?

Ngaba ukuphefumla kwe-keto kuyafana nokuphefumla kakubi kukatitshala wezibalo kwisikolo samabanga aphakamileyo?

Umoya omdaka, owaziwa ngokuba yi-halitosis, ubonakaliswa ngamavumba angathandekiyo aphuma emlonyeni. Yi uphawu oluqhelekileyo lwe-ketosis, kwaye ngokubanzi, oonobangela bomphefumlo omdaka ziquka ( ¹ ):

• Ukungacoceki kwamazinyo
• Iingxaki zamazinyo ezifana ne-gingivitis.
• Ukutya okuthile (okufana netswele, ikofu, kunye negalikhi).
• Iimveliso zecuba.
• Iimeko zempilo ezithile.
• Xerostomia.
• Ukosuleleka ngomlomo
• Amayeza.
• Ukugqithiswa kweebhaktheriya ezimbi zamathumbu.

Nangona kungemnandi kwaye kungekho mntu usithandayo, kufuneka undwendwele ugqirha wakho wamazinyo kunye nogqirha wakho ukuze akhuphe ezinye zezi ngxaki ukuba ubona enye into ngaphandle kokuphefumla okutsha.

Kodwa ngokungafaniyo nemfazwe yevumba eliqhelekileyo elibangelwa ngamasuntswana okutya okushiyekileyo kunye neebhaktheriya emlonyeni oyi-halitosis, ukuphefumla kwe-keto kucacisiwe kakhulu.

Ichazwe njengevumba elitshisayo, elimuncu kunye neziqhamo. Nangona abanye bathi kungaphezulu kwencasa yentsimbi emlonyeni. Abanye bathi i-keto breath (kunye nomchamo) ivumba ngakumbi njenge-acetone okanye i-nail polish remover, okanye ivanishi.

Icala elihle le-keto breath kukuba oko kuthetha ukuba ngenene uku-ketosis.

Kutheni ukuba kwi-ketosis kunokubangela umoya omdaka

Kukho izizathu ezithathu eziphambili zokuba kutheni umoya wakho unokuba yinto engaqhelekanga kwi-ketogenic diet:

• I-acetone Iveliswa njenge-ketone kwaye ii-ketones ezongezelelweyo kufuneka ziwushiye umzimba wakho.
• Amoniya eveliswa ngokucolwa kweeprotheyini nazo kufuneka ziphinde zibophene.
• Ukuphelisa amandla emzimbeni ukubangela umlomo owomileyo kwandisa i-halitosis kunye nokuphefumla kwe-keto.

Thatha ujongo ukuze ufumanise ukuba nganye kwezi zizathu zinetyala lokuphefumla kwe-keto.

#Nye. I-acetone eveliswa nge-ketosis ibangela ukuphefumla kwe-keto

Ukuqonda le nkcazo yokuphefumula kwe-keto, kufuneka uqonde ngokupheleleyo indlela ukutya kwe-ketogenic kusebenza ngayo kwindawo yokuqala.

Xa utshintshela kwi-Standard American Diet (SAD) ekutyeni malunga ne-300 grams ye-carbohydrates imihla ngemihla kwi-ketogenic yokutya engaphantsi kwe-25 grams ye-carbohydrates enetha imihla ngemihla, umzimba wakho uya kuyeka ukusebenzisa i-glucose amandla kwaye uqale ukusebenzisa amafutha.

Ukuba kwi-ketosis kuxa umzimba wakho ungena kwindlela yokutshisa amanqatha, usebenzisa amafutha ukubasa endaweni yeswekile.

Ukuze umzimba wakho usebenzise olu hlobo lwamafutha, isibindi sakho sivelisa ii-ketones, kulapho igama elithi "ketosis" livela khona.

Umzimba wakho wenza iintlobo ezintathu eziphambili zemizimba ye-ketone:

• I-acetoacetate.
• Acetone.
• IBeta-hydroxybutyrate, ekwabizwa ngokuba yiBHB kwizongezo zeketone zangaphandle.

Umzimba wakho uvelisa intwana yeeketoni, nokuba awukho kwi-keto. Kodwa xa itshintshile, isibindi sakho siya kwimveliso ye-ketone kwi-overdrive.

Isiphumo?

Ngamanye amaxesha umzimba wakho uneeketone ezininzi kakhulu.

I-Ketones ayinabungozi. Xa ugqithise, umzimba wakho uvumela ukuba kudlule umchamo wakho okanye umoya wakho.

Njengoko iiketones zijikeleza egazini, zidibana nomoya osemiphungeni ngaphambi kokuba ziphume emlonyeni.

Kuba i-acetone sisithako kwisisusa se-nail polish, oko kunokuchaza ivumba elimnandi, elimnandi lomphefumlo wakho kunye nomchamo.

Uphononongo lubonisa ukuba ukongeza kwiimvavanyo ze-acetoacetate yomchamo, i-acetone ekuphefumleni kwakho luphawu oluqinisekisiweyo lokuba kwi-ketosis. ² ).

Nangona ukutshintshela kwi-keto yokutya kuya kubangela oku kukhutshwa kwe-acetone, ukungafumani i-macros ngokuchanekileyo kunokubangela ukuba umoya wakho ube yi-keto.

Ukuba unexhala malunga nomoya wakho omdaka, unako jonga amanqanaba akho e-ketone kwaye uqinisekise ukuba ngaba banetyala.

#Mbini. Ukutya iiprotheyini ezininzi kunokubangela ukuphefumla kwe-keto

Ukutya okuqhelekileyo kwe-ketogenic (SKD) kusekelwe ekuqhekekeni kweekhalori zakho zemihla ngemihla ezivela kwi-macronutrients ngolu hlobo lulandelayo:

• I-70-80% yeekhalori zakho zivela kumafutha.
• I-20-25% yeprotheni.
• I-5-10% ye-carbohydrates.

Ngomzamo wokunciphisa i-carbs, abaninzi abaqala i-keto dieters badla iprotheyini eninzi kunokuba batye amafutha amaninzi.

Okanye hayi bala iimakhro zabo ngokuchanekileyo kwaye batye iprotheyini eninzi kakhulu kunokuba kufuneka, ngakumbi abasetyhini abafuna iprotheyini encinci kakhulu kunamadoda.

Xa usebenzisa iprotheyini eninzi kunokuba umzimba wakho unokusebenzisa, uya kujongana nobuso nomphefumlo we-keto.

Umzimba wakho uvelisa i-ammonia ngokwemvelo xa usaphula iiproteni ( ³ ). Kodwa njenge-acetone, loo ammonia eyongezelelweyo ikhutshwa ngomchamo kunye nokuphefumla.

Ukuba ukhe wayiva i-ammonia ngaphambili, uyazi ukuba yomelele kakhulu kwaye iyafana neekhemikhali kwiimveliso ezininzi zokucoca. I-ammonia inamandla kangangokuba ayikhuthazwa nokuba iphefumle.

Ayimangalisi into yokuba uphefumle kakhulu kunye nomchamo xa amanqanaba eprotheyini ephezulu kakhulu.

Ke kuya kufuneka utye ujikeleze isiphelo esisezantsi sesikali seprotheyini ukuba awuzakhi izihlunu okanye uzibhokoxa ngokwenza umthambo ophezulu yonke imihla.

#3. Ukuphelelwa ngamanzi emzimbeni kunokubangela umlomo owomileyo kunye ne-compound keto breath

Ukutya okune-carbohydrate encinci kunokubangela ukuphelelwa ngamanzi emzimbeni, okwenzeka xa usela amanzi amancinci kunye nolwelo kunokuba umzimba wakho usebenzisa okanye ugxotha.

Xa usitya iicarbohydrates, umzimba wakho ugcina iswekile eninzi ongayisebenzisiyo njengeevenkile ze-glycogen esibindini nakwimisipha.

Ngalo lonke ixesha uphelelwa yiglucose yamandla, umzimba wakho utsala kwezi venkile.

Kodwa ngegram nganye ye-glycogen egciniweyo onayo emzimbeni wakho, uya kufumana ezintathu okanye ezine iigram zamanzi aqhotyoshelweyo ( ⁴ ).

Yingakho ulahlekelwa ubunzima bamanzi amaninzi ekuqaleni kokutya kwe-ketogenic. Umzimba wakho uhamba kwezi venkile ze-glycogen kwaye ukhupha onke la manzi kwinkqubo yakho.

Nangona ungalahlekelwa ngamanqatha nge-se nganye, uya kuziva uncinci, uncinci, kwaye iimpahla zakho ziya kungena ngcono ngenxa yokuba umzimba wakho ususa la manzi ongezelelweyo.

Kodwa nazi iindaba ezimbi: Nje ukuba zonke ezi venkile ze-glycogen zikhutshiwe, umzimba wakho awunayo indlela yokugcina amanzi xa ukwi-ketosis.

I-Keto dieters ithanda kakhulu ukuphelelwa ngamanzi emzimbeni, ngakumbi xa iqala ukuqala, kuba ayisetyenziselwanga ukubuyisela rhoqo kwaye inike imizimba yabo amanzi abawadinga kakhulu.

Kwenzeka ntoni xa ungenamanzi aneleyo?

Uphelelwa ngamanzi emzimbeni, nto leyo inokukhokelela kwezi mpawu ( ⁵ ):

• Urhudo.
• Waphosa phezulu.
• Keto intloko.
• Umkhuhlane weKetogenic.
• Unxano olugqithisileyo.
• Ukudinwa.
• Isiyezi kunye nokudideka
• Umchamo omnyama.
• Ulusu olomileyo.
• Xerostomia.

Nangona zonke ezi zimpawu zinzima, oku kokugqibela kubalulekile xa kufikwa kumphefumlo onuka kakubi.

Umlomo owomileyo uvelisa amathe amancinci, anoxanduva lokukhupha ibhaktheriya ebangela ivumba eyenzeka emlonyeni.

Ukuba awunamathe aneleyo okubulala iintsholongwane ezimbi, ziyaphindaphindeka. Ngokufanayo, xa ungawuniki umzimba wakho amanzi ukuba ukhuphe ii-ketones ezingaphezulu, ziyakha kwaye zihlale emlonyeni wakho.

Yile ndlela imeko ijika ngayo ibe yisiphithiphithi somphefumlo wakho. I-byproduct yokuphelelwa ngamanzi emzimbeni ngelixa kwi-keto yokutya kukuphefumla kakubi.

Ungawoyisa njani umoya we-keto

Wenza inzuzo engakholelekiyo kwimpilo yakho ngokulandela ukutya kwe-ketogenic, ke ungavumeli ingxaki encinci efana nokuphefumla kakubi iphazamise impumelelo yakho.

Zama enye okanye zonke ezi sixhenxe zezi ndlela zokuthoba irhamncwa elingumphefumlo wakho we-keto kwaye wonwabele impilo yakho esempilweni.

#Nye. Yandisa ucoceko emlonyeni

Ukungacoceki emlonyeni akufani nokuphefumla kwe-keto. Kodwa umlomo ongcolileyo awuncedi imeko kwaye wenza yonke into ibe yimbi ngakumbi.

Ukongeza kokuxubha amazinyo kabini ngemini, kwaye mhlawumbi emva kwesidlo ngasinye, ukuba awukwazi ukuxhasa ukuphefumla kwakho kwe-keto, cinga ukongeza ezi ndlela zongezelelweyo zempilo yamazinyo kwindlela yakho:

• Floss: Ayongxaki, kodwa ukuflosa kuya kususa amasuntswana okutya phakathi kwamazinyo akho aqhele ukubola apho aze abangele ukunuka kakubi.
• Coca ulwimi lwakho: Ukusebenzisa i-scraper yolwimi kuphumelela ngokuphindwe kabini ekususeni ibhaktheriya kunokuxubha rhoqo kuba ulwimi lwakho lufana nephepha elincangathi leentsholongwane ( ⁶ ).
• Hlamba umlomo wakho: Sebenzisa i-rinse yomlomo eyenzelwe umlomo owomileyo. Isenokuba ne-antibacterial agents kwaye incede ukuthambisa umlomo ukunqanda ukuphefumla kakubi kunye nomlomo owomileyo yonke into enye.
• Zama isicatshulwa se-oyile: I-oyile isicatshulwa ngeoyile yekhokhonathi, eyi-antibacterial ngokwemvelo, iya kutsala amasuntswana okutya aseleyo kunye neebhaktheriya ezihlala emlonyeni wakho. Xa utshica, uyawasusa uze ucoce amazinyo, ulwimi neentsini kakuhle.

#Mbini. Bala kwakhona iimakhro zakho

Ngaba ubusazi ukuba kufuneka uphinde ubale ii-macros zakho ngalo lonke ixesha uphulukana nobunzima obubonakalayo okanye unciphisa / wonyusa amanqanaba akho omsebenzi womzimba?

Umzimba wakho ulungelelanisa ngokukhawuleza, ngoko kuya kufuneka uhlale inyathelo elinye phambili ukuba ufuna ukunciphisa umzimba.

Ukuba neprotheyini eninzi ekutyeni kwakho kunokukhokelela kwi-keto breath ngenxa yeammonia eninzi.

Kodwa isenokubangelwa kukuba neecarbohydrates ezimbalwa kakhulu.

Yiyo loo nto kufuneka uthathe indlela yenzululwazi kwaye ulinge ukubona ukuba yeyiphi kwezi ngxaki isisiseko sokuphefumla kwakho kwe-keto.

Zama le nkqubo ye-3 ukuze ubone ukuba umoya wakho we-keto uyaphucuka ngelixa ukwi-ketosis:

• Bala kwakhona iimakhro zakho: Sebenzisa i-app ye-Keto Macro calculator ukuze uqiniseke ukuba ukuluhlu olufanelekileyo lwe-ketosis kunye nokuncipha kobunzima bomzimba wakho.
• Yitya kancinci iprotheyini: Qala kwisiphelo esisezantsi seprotheyini yakho yokutya kwaye ujike kumafutha anempilo njengeeavokhado kunye amandongomane emacadamia ngaphambi kokuba ungeze iiprotheyini ezininzi kwisidlo sakho. Olu tshintsho olulula ukusuka kwiprotheyini yokutya ephezulu ukuya kumafutha amaninzi kufuneka kunciphise ubuninzi be-ammonia engaphezulu, ekufuneka ikhokelele ekuphefumleni.
• Yongeza ukutya kwakho kwecarbohydrate kancinci: Ukuba ngoku utya i-20 grams ye-net carbs ngosuku, zama ukuya kuthi ga kwi-25 grams ukuze ubone ukuba ubona naluphi na utshintsho. Oku kufuneka kunciphise inani leeketoni ezigqithisileyo ukuze unganyanzelwa ukuba ungene kwi-ketosis ngenxa yokuphefumula kakubi.

Ukuba umoya wakho we-keto uyaphela kodwa uqaphela ukuba awunciphisi ubunzima obuninzi, unganciphisa i-carbs okanye ukwandisa umsebenzi wakho womzimba ukuze utshise ngakumbi into oyidlayo.

Ukuba oko akusebenzi, qiniseka ukuba ukhangele ezi Izizathu ezili-10 zokuba ungehli ubunzima kwi-keto yokutya.

#3. Sela amanzi amaninzi elamuni

Ngaba uyayazi intetho yakudala malunga nokusela isiqingatha sobunzima bakho kwii-ounces zamanzi yonke imihla?

Nangona oko kungazange kungqinwe ngokwesayensi, kufuneka usele amanzi amaninzi xa ukwi-ketosis. Ngoba? Ngenxa yokuba umzimba wakho awuyi kuba nazo ezo venkile ze-glycogen zokubamba amanzi njengoko wawuqhele ukwenza ( ⁷ ).

Ukongeza ekulweni nokuphelelwa ngamanzi emzimbeni, amanzi anenye ingenelo: ukuhlamba ii-ketones kumphefumlo wakho kunye nokuhlambulula ivumba labo ubakhululayo kumchamo wakho.

Amanzi aya kukuthintela ukuba ube nomlomo owomileyo, okwandisa ukuphefumla kwe-ketogenic.

Ukuba ukusebenzisa umgaqo othi "iiglasi ezisibhozo zamanzi ngosuku" kukunceda ukhumbule ukusela kwaye ugcine umkhondo wamanzi owaselayo, qhubeka uwasebenzisa ngandlela zonke.

Musa nje ukusela amanzi amaninzi ngaphandle gcwalisa i-electrolyte yakho okanye uya kuba semngciphekweni wokuzisusa zonke, kwaye yinto enkulu leyo.

Amanzi elamuni aya kuthi ahlaziye umoya wakho kuphela, kodwa iilamuni zikwanazo neepropathi zokulwa ne-antibacterial ukunceda ukubulala iintsholongwane ezinenkani ezibangela ivumba emlonyeni wakho.

Unokongeza i-stevia kumanzi akho elamuni ukwenza i-lemonade ehlekisayo ye-carb.

#4. Tsiba iiminti zakho eziqhelekileyo kunye neetshungama

Awunakuze ucinge ukujonga ileyibhile kwitshungama oyigcina kwisipaji sakho okanye ujonge iinyani zesondlo kwiiminti ozigcina kwidesika yakho, kodwa kufuneka uyenze xa ukwi-ketosis.

Iiminti kunye neentsini zihlala zigcwele iswekile kunye iicarbs ezifihliweyo oko kuya kukukhupha kwi-ketosis ngokukhawuleza kunokuba ungabuyela kuyo.

#5. Zilumkele ezinye iindlela ezingenaswekile

Unokuthi uphephe itshungama okanye iminti yakho, kodwa oko akuthethi ukuba ezinye iindlela ezingenaswekile zingcono.

Ezi mveliso zihlala zigcwele i-alcohols yeswekile kunye ne-sweeteners eyenziweyo, engeyiyo i-zero carbohydrates kwaye inokunyusa iswekile yegazi kunye nokunyusa amanqanaba akho e-insulin ( ⁸ ).

Hlala kude kuyo nantoni na equlathe:

• I-Sorbitol.
• Maltitol.
• Xylitol.
• Isomalt
• Aspartame
• Sucralose.
• Saccharin.
• IMannitol
• ILactitol.
• Polydextrose
• Isitatshi esine-Hydrolyzed hydrogenated.

Ukungeniswa kwezi zinxilisayo zeswekile kunye nolunye uhlobo lweswekile luye lwadibaniswa nokunyuka kweminqweno yeswekile, i-migraines, kunye nokungahambi kakuhle kwesisu esifana ne-( ⁹ ):

• Ukudumba
• Iinkampu
• Ukuqunjelwa.
• Urhudo.

Kukho indlela engcono yokuhlaziya umoya wakho ngokwendalo ngaphandle kweziphumo ebezingalindelekanga ezibuhlungu.

#6. Zama izinto zokuphefumla zendalo

Ngaphambi kwexesha leminti kunye neetshungama ezenziwe ngokurhweba, isityalo se-peppermint sasisesona sihlaziyiweyo sidumileyo kwiYurophu yamandulo. Abantu bahlafuna amagqabi apheleleyo ukuze baphefumle kwaye baxube i-puree yamagqabi neviniga ukuze bahlambe imilomo yabo.

Aba baqokeleli baphelele bamema nezinye iziqholo ezinuka kamnandi kunye neziqholo kwisidlo somoya omtsha, kubandakanya:

• Iparsley.
• Umlenze ongezantsi.
• Clove.
• IMarjoram.
• Cardamom.
• Rosemary.
• USalvia.
• Imbewu yeFennel.

Unokufumana zonke izicatshulwa zendalo zezi zityalo ukuze utshize emlonyeni wakho kwiivenkile zokutya ezinempilo, kodwa unokuzihlafuna ngokwakho okanye wongeze ezi zityalo kwi-herbs yakho. ozithandayo keto zokupheka.

Ngaba uziva uyilo ngakumbi? Yenza owakho ukuhlamba umlomo okanye ukutshiza umoya.

Ukusebenzisa umgangatho ophezulu, i-oyile efunekayo yokutya equlethe nayiphi na imifuno, landela le recipe yokuphefumla yendalo:

1. Thatha ibhotile yokutshiza okanye ingqayi yeglasi kwaye uyicoce kakuhle.
2. Yongeza amathontsi amathathu eoli ebalulekileyo oyikhethayo (nokuba yincasa okanye indibaniselwano yencasa) kwisikhongozeli sakho.
3. Gcwalisa yonke isitya sakho nge-1/4 indebe yeviniga kunye ne-1/2 indebe yamanzi adibeneyo.
4. Shake ukudibanisa.
5. Yitshize emlonyeni wakho okanye uthathe isiselo, yise emlonyeni wakho kwaye utshice ukuze ukhuphe ibhaktheriya yomphefumlo omdaka.

#7. Jonga amanqanaba akho e-ketone

Ukuba ufumana ukulahleka kwamafutha ngelixa ukwisidlo se-ketogenic, mhlawumbi ukwi-ketosis njengoko kufuneka ube. Kodwa ukuba umoya wakho uyanuka kunokuthetha ukuba unamanqanaba aphezulu e-ketone.

Ngokujonga la manqanaba, unokuyilahla kwaye uzame ezinye izinto. Kodwa ukuba iimvavanyo zakho zityhila amanqanaba aphezulu e-ketone, ngoko uyazi ukuba ngubani na ityala.

Kukho iindlela ezimbalwa ezahlukeneyo zokulinganisa ii-ketones:

• Uvavanyo lwegazi: Le yeyona ndlela ithembekileyo nechanekileyo yokufumana inqanaba lakho le-ketosis. Akukho nto inokunciphisa iziphumo.
• Imicu yomchamo: Kuyaziwa ukuba ezi azikho inokuthenjwa Kuba ngelixa benokulinganisa ii-ketones ekuqaleni kokutya kwakho, okukhona uhlala ixesha elide kwi-ketosis, kokukhona umzimba wakho uya kuzisebenzisa, kwaye ixabiso elincinci liya kubonakala kwimicu yovavanyo.
• Uvavanyo lokuphefumula: Emva kokuba uphefumlele kwimitha yeketone yokuphefumula, ikubonisa inani eliqikelelweyo leeketone ekuphefumleni kwakho. Oku kuthembeke ngakumbi kuneemvavanyo zomchamo, kodwa kulinganisa kuphela i-acetone yokuphefumula, kungekhona enye indlela.

Landela iingcebiso kwesi sikhokelo kwaye umoya wakho we-keto uya kunyamalala ngokukhawuleza kunokubuyiselwa kwerhafu. Kodwa kufuneka uthuthuzeleke kukwazi ukuba i-keto breath yeyexeshana.

Umoya weKeto awuhlali ngonaphakade

Ngelixa ezinye i-keto dieters zingazange zifumane umoya we-keto, abanye bayasokola nayo kwiveki yokuqala.

Iindaba ezilungileyo kukuba umoya we-ketosis ekugqibeleni uyahamba kwaye awuyona inxalenye esisigxina yokulandela ukutya kwe-ketogenic.

Ngokudibanisa ezi ndlela kunye nokunamathela kwisondlo sakho se-ketogenic kwiinyanga ezimbalwa, umzimba wakho uya kuziqhelanisa ngokwemvelo nokutya kwakho okuphantsi kwe-carb.

Umzimba wakho uya kuyeka ukuvelisa iiketoni ezininzi ezongezelelweyo kwaye ufumane ibhalansi esempilweni ekupheleni kwenyanga yakho yokuqala elungelelaniswe ngokupheleleyo. igrisi. Ngokungaphantsi kwee-ketones ezingaphezulu, uya kuba nomoya ongcono.

Ngoku akukho sizathu sokuyeka ukutya kwakho kwe-ketogenic, ngakumbi ukuba uqaphele iziphumo ezimangalisayo ukuza kuthi ga ngoku.

Olunye uncedo lokuphefumula kwe-keto kukuba luphawu lokuba uku-ketosis.

Ngelixa ukuphefumla kwe-keto akuthandeki, oko kuthetha ukuba usendleleni yokufikelela ekulahlekeni kobunzima bakho kunye neenjongo zomzimba, kwaye oko kufanelekile ukuba sikubhiyozele.