I-Ketogenic vs. I-Calorie Restrictive Diet: Indlela yokunciphisa amanqatha oMzimba ngaphandle kokuzilambisa

Ukuba uthatha isigqibo sokuba ufuna ukunciphisa iikhilogram ezimbalwa ezongezelelweyo kunye nokunciphisa ubunzima bomzimba, into yokuqala oya kuyenza kukuntywila kuphando lwe-intanethi ukuze ufunde indlela yokunciphisa amanqatha omzimba kunye nokuba zeziphi izidlo ezithandwa kakhulu zokunciphisa umzimba.

Njengoko uphonononga iinketho zakho, usenokudibana nento ebizwa ngokuba kukutya okusikwayo.

Kweli nqaku, uya kufunda ukuba yintoni ukutya okusikwayo, ukuba kuthelekiswa njani nendlela yokuphila ye-ketogenic enempilo, kwaye yiyiphi omele uzame ukufezekisa iinjongo zakho zokunciphisa umzimba.

Yintoni ukutya kokusika?

Ukutya okusikwayo, okwakwaziwa ngokuba “kukutya okucuthekileyo,” yikhalori ephantsi, i-carbohydrate ephantsi, kunye nesicwangciso sokutya esine-fat-fat kunye nenjongo ephambili yokukunceda ulahle amanqatha omzimba kunye ukukhuthaza ukukhula kwezihlunu.

Iqhelekile phakathi kwabakhi bomzimba kunye neemodeli zokukhuphisana zokufaneleka, kodwa abanye abantu bayisebenzisela ukunciphisa umzimba ngokukhawuleza. Ngokungafaniyo nezinye iinkqubo zokunciphisa umzimba, oku kutya akufuneki kulandelwe ixesha elide ngenxa yokusilela kwekhalori.

Enyanisweni, abaninzi abantu basebenzisa kuphela ukutya okusikwa kwiveki ngaphambi kokhuphiswano.

Ukutya kwe-Ketogenic vs Ukutya kokuSika: Nguwuphi umahluko?

Eyona ndlela isebenzayo yokumisela ukutya okufanelekileyo kwiinjongo zakho zempilo kukufunda iziseko zokhetho ngalunye, uvavanye iziphumo zomzimba nezengqondo ezinokuthi zenzeke, kwaye ubone ukuba yeyiphi eyona ihambelana nendlela yakho yokuphila.

Nantsi isishwankathelo sokutya kwe-ketogenic kunye nokutya kokusika:

I-Ketogenic Diet Basics

La ukutya okusemgangathweni kwe-ketogenic (SKT) inokwamkelwa njengendlela yokuphila ezinzileyo, nokuba kungexesha elifutshane okanye elide. Eyona njongo iphambili kukufumana umzimba wakho kwisimo se-ketosis, imeko yemetabolism apho umzimba wakho usebenzisa amanqatha (kunokuba iicarbohydrates) njengomthombo wawo oyintloko wamandla.

Unokufezekisa le meko ngokulandela ukutya okune-carbohydrate ephantsi kakhulu, okomelezwa ngokutya okunempilo, okunomsoco.

Nantsi into omawuyenze:

• Nciphisa umthamo wakho opheleleyo okanye iicarbohydrates ezisele.
• Gxininisa kwiprotheni kunye nemifuno. Iprotheni kufuneka iquka kukhetho de umgangatho ophezulu njengaye inyama yenkomo entsha etyiswe ngengca, amaqanda eziphilayo kunye nesalmon zasendle.
• Emva koko quka ezinye amafutha aphilileyo. Kufuneka ugxininise kumafutha afana neavokhado, iialmondi, kunye nebhotolo efunyenwe kwiinkomo ezintsha ezondliwe ngengca.
• amanzi, iti, ikofu eyomeleziweyo, i-kombucha kunye namanzi ekhokhonathi zezinye ze iziselo ketogenic onokuyonwabela.
• El alcohol akuvumelekanga, kodwa usenako ukonwabela iglasi yewayini okanye iwhiskey oyithandayo phantsi kweemeko ezikhethekileyo.
• Ukungena kwi-ketosis kulungile kumanqanaba akho wamandla, ukuze ukwazi ukuzilolonga ngamandla nangaphezulu. Indibaniselwano yamandla kunye noqeqesho lokuxhathisa (i-aerobic, i-anaerobic, i-flexibility kunye nemithambo yozinzo) yenza a inkqubo yoqeqesho zahluka kwaye zigqityiwe eziya kugcina izinto zimnandi kwaye zixhase i-ketosis ( ¹ ).

Ezi zikhokelo eziqhelekileyo zokutya okuqhelekileyo kwe-ketogenic, kodwa umntu ngamnye uyingqayizivele kwaye unezidingo ezithile ezixhomekeke kwimbali yabo yezempilo kunye neenjongo zempilo.

Nge-app, unako kwakhona qala ukulandelela iimakhro ngokulula ukuqonda ngcono into oyityayo kunye nendlela owuthambisa ngayo umzimba wakho. Oku kuluncedo kakhulu ekuqaleni xa ungaqhelananga ngokupheleleyo nokuba zingaphi iigram zecarbohydrates, amafutha, kunye neeproteni ezikwisidlo ngasinye.

Ukutya kwe-ketogenic kuneenguqu kwabo bakhokela ubomi obusebenzayo kwaye bafuna ukusetyenziswa okuphezulu kwe-carbohydrate. Ngolwazi oluthe kratya kwezi nguqulelo zimbini zokutya okuguquguqukayo, jonga la manqaku:

• Ukutya kwe-Ketogenic ekujoliswe kuyo: Yonke into okufuneka uyazi
• I-Cyclical Ketogenic Diet: I-Strategic Carbohydrate Intake for Ketogenic Athletes

Ukusika ukutya okusisiseko

Umgaqo ongemva kokutya kukunciphisa ukutya kwakho kwekhalori ukuze ukwazi ukwandisa ukulahleka kwamafutha kunye nokwandisa ubunzima bomzimba wakho. Nangona zininzi iindlela zokusebenzisa iimacros ukusika, iindlela ezininzi eziqhelekileyo zilandela izikhokelo ezifanayo:

• Kuyacetyiswa ukuba uphelise iswekile kunye nokutya okune-GI ephezulu (inkomba ye-glycemic) ekudleni kwakho, okufana nerayisi emhlophe kunye nesonka esimhlophe, kodwa unokuzitshintshela kwiinguqulelo zabo. ngokubanzi.
• Unokubandakanya ezinye iicarbohydrates ezintsonkothileyo kwisicwangciso sakho sokutya, ezifana neebhatata, i-oatmeal, kunye Iimbotyi.
• Xa kuziwa kwi-macro ratios, ukutya kokusika kugxininisa ukubaluleka kokugcina amanqanaba eprotheyini ephezulu ukulwa nokulahlekelwa kwezicubu zomzimba. Nje ukuba uthintelwe iicarbohydrates, umzimba wakho unokuqalisa ukujonga kwiiprotheyini zakho zokugcina (izihlunu zakho) ukuze ufumane amandla. Ukonyusa iprotheyini yakho yokutya kunokukunceda uthintele le meko ( ² ).
• Kufuneka unciphise ukusebenzisa kwakho amafutha. Ezinye iinguqulelo zesi sidlo zincoma ukongeza amanqatha anempilo kwisidlo sakho sokugqibela sosuku, njengoko zikhuthaza ukuveliswa kwemveliso ihomoni yokukhula komntu, okubalulekileyo ekuphuhliseni ubunzima bezihlunu ( ³ ).
• Amanzi, iti eluhlaza kunye nekofu emnyama ngamaxesha athile zizona ziselo ezivumelekileyo kwisidlo sokusika. Akukho ziselo zithambileyo okanye iziselo zezemidlalo ezivumelekileyo.
• Kufuneka ugweme utywala njengoko yongeza kuphela iikhalori ezingenanto ekudleni kwakho.
• Lubeke phambili uqeqesho lwe-cardiovascular (kunokuqeqeshwa kobunzima) njengoko kwandisa izinga lentliziyo yakho, okunokukhokelela ekutshiseni amanqatha amaninzi kwaye kukuncede ufikelele kwiinjongo zakho zempilo.

Iimpazamo ezinokwenzeka kwisidlo sokusika

Ngaphambi kokuba uqalise ukutya kokusika, qaphela izinto ezingeloncedo kunye nemiphumo enokubakho.

#1: Ungafikelela kwiplati yokuncipha kobunzima

Ukuba uceba ukusebenzisa ukutya okunciphisayo ukufezekisa iinjongo zakho zempilo, unokufikelela kwi-plateau yokulahlekelwa kwesisindo. Okukhona unciphisa iikhalori zakho zemihla ngemihla, kokukhona kuya kuba nzima ukuphulukana nezo pounds zokugqibela zobunzima bomzimba.

Oku kwenzeka ngenxa yokuba umzimba wakho ungangena imo yendlala xa usika iikhalori kakhulu ngexesha elide. Imetabolism yakho iyacotha kwaye izama ukubambelela kuzo zonke iikhalori eziseleyo ozishiyileyo, mhlawumbi zithintele izinga lokutshisa kwamafutha ( ⁴ ).

#2: Ungagqibela ngokutya kakhulu kunokuba ufanele

Xa utya iikhalori ezimbalwa kwaye kwangaxeshanye usezantsi kwamafutha, iihomoni zendlala (i-leptin kunye ne-ghrelin) ziyaguquguquka ( ⁵ ).

Xa umzimba wakho ukhupha i-ghrelin eninzi, unokuziva ulambile ngalo lonke ixesha kwaye unokutyeba ( ⁶ ) ( ⁷ ) ( ⁸ ).

Nangona ukutya okusikwayo kuthandwa phakathi kwabakhi bomzimba abaninzi, kunokucothisa inkqubela yakho yomzimba.

Ngethamsanqa, unezinye iinketho, kubandakanywa ukutya kwe-ketogenic. Ukulandela ukutya kwe-ketogenic yindlela esebenzayo enokondla umzimba wakho, ixhase iinjongo zakho zokunciphisa umzimba, kunye nokukhuthaza ukukhula kwemisipha.

Ukutya kwe-Ketogenic: Indlela yokunciphisa i-Fat Body, Ukwandisa amandla, kunye nokugcina i-Muscle

Injongo ephambili yokutya kwe-ketogenic kukufumana umzimba wakho kwi-ketogenic state. Ngenxa yoko, iya kuvelisa ngakumbi ketoni kwaye iya kusebenzisa amafutha njengowona mthombo wamafutha.

Ukungena kwi-ketosis kunokwenzeka kuphela xa unciphisa ukutya kwakho kwe-carbohydrate, uchithe iivenkile zakho ze-glycogen, kwaye wandise ukutya kwakho kwamafutha.

Amafutha abonakaliswe njengenye yezona zinto zizinzileyo zamandla kwaye zidibene neenzuzo ezininzi zempilo, ukusuka ekuqondeni kwengqondo engcono ukucaca kwengqondo kunye namandla onke ( ⁹ ) ( ¹⁰ ).

Enye yamandla okutya kwe-ketogenic kukuba xa unciphisa ukutya kwakho kwe-carbohydrate kwaye umzimba wakho ungene kwi-ketosis yesondlo, akunakwenzeka ukuba ube nayo. iminqweno ye-carbohydrate.

Njengoko ulungelelaniswa ngamanqatha, amanqanaba aphantsi e-ghrelin (ihomoni yendlala) kunye ne-CCK (i-appetite stimulant) iyenzeka, kunye nolunye utshintsho lweekhemikhali ( ¹¹ ). Uya kuba namanqanaba ombane azinzileyo kunye nemvakalelo enkulu yokuhlutha, okuya kwenza kube lula ukunamathela ekudleni kwakho.

Ukongezelela, uphando lufumanisa ukuba "ukutya okune-carbohydrate ephantsi kunokunyusa inkcitho yamandla ngexesha lokugcinwa kwesisindo ( ¹² )". Yaye, ngokuchaseneyo noko usenokuba ukuvile, kunokwenzeka gcina kwaye ukhuthaze ukukhula kwemisipha xa ulandela ukutya kwe ketogenic ( ¹³ ).

Ukwamkela indlela yokuphila ye-ketogenic kunokunyusa amandla kunye nokwakha imisipha ngexesha elifanayo. Uphononongo lwe-2017 oluthelekisa ukutya kwe-ketogenic kunye nokutya okuqhelekileyo kweNtshona lufumene ukuba abo bantu balandela ukutya kwe-ketogenic babenokwanda kwexesha elide kwi-muscle mass. ¹⁴ ).

Isiphelo: Khetha ukutya kwe-keto yokulahleka kwesisindo esizinzileyo

Ukutya kwe-ketogenic akugxininisi ekubaleni kweekhalori okanye kuthembise ukuba zingaphi iipounds zobunzima bomzimba oya kulahlekelwa.

Endaweni yoko, yindlela enokwenzeka kakhulu, enezondlo-zondlo egxile kwinto ekufuneka umzimba wakho usebenze ngayo.

Uhlobo lomzimba womntu wonke luhlukile kwaye lunezingqisho ezizodwa kunye neemfuno ze-macronutrient, yingakho ukutya kwe-ketogenic kuzuza abalandeli abaninzi imihla ngemihla.

Ukuba inkxalabo yakho ephambili yindlela yokunciphisa amanqatha kunye nokunyusa ubunzima bemisipha enqabileyo, ukutya kwe-ketogenic kuyindlela ezinzileyo kakhulu ethwala ingozi encinci kunokutya kokusika. qala uhambo lwakho lwe-ketogenic ukuvuna izibonelelo zayo ezininzi, kubandakanya ukubunjwa okungcono komzimba, amanqanaba aphezulu amandla, kunye nokucaca okuphuculweyo kwengqondo, ukugxila, kunye nomoya.