I-10 ephezulu ye-Keto Post Workout Foods ukukunceda ukuba ukhulise imisipha

Ukutya okuninzi emva kokusebenza akufanelekile kwi-keto yokuphila. Baneswekile eninzi kakhulu, iprotein encinci kakhulu, izongezo ezininzi, okanye zonke ezi zinto zingasentla xa zidibene.

Funda ileyibhile yayo nayiphi na ibha yangaphambili okanye yasemva kokuzilolonga okanye ungcangcazele. Uninzi lwazo lugcwele iinkozo, iswekile kunye nezongezo.

Uninzi lwale mivalo luqulethe isibonelelo sakho se-carbohydrate sosuku kwinkonzo enye. Zonke ziphakamisa iswekile yegazi lakho, zikukhabe ngaphandle kwe-ketosis, kwaye eyona nto imbi kakhulu, zikubeka kwindlela yokugcina amafutha. Hayi enkosi.

Udinga ukutya kwangemva kokusebenza okungagcini nje ukuxhasa indlela yakho yokuphila ye-keto, kodwa nokuxhasa ukusebenza kwakho ngokomzimba kunye nokubuyisela.

Ngelishwa, uninzi lolwazi lwesondlo sasemva kokusebenza lubandakanya ukutya itoni yeekhabhu.

Kwaye oko akuyonyani.

Enyanisweni, i-protein ye-muscle synthesis, okanye ukubuyiswa koqeqesho, ngokwenene kusebenza bhetele ayinakhebhuzi. Ngokwenyani, udinga iiprotheyini ezininzi kunye namafutha.

Kodwa ewe, ngaphambi kokuba uphonononge ukutya kwasemva kokusebenza, uya kufuna ukwazi ukuba kusebenza njani ukubuyisela ukusebenza. Olu lwazi luya kuba luncedo kamva.

Iprotheni yokukhula kwemisipha

Xa uphakamisa iintsimbi, ubaleka okanye udanisa, utshabalalisa izicubu zezihlunu. Ukuze ube namandla kwaye ululame, eso zicubu zomzimba zifuna iprotheni.

Ngokukodwa, ezo zihlunu zidinga i-leucine, enye ye-branched-chain amino acids (BCAAs) efumaneka kwiiprotheni ezipheleleyo. I-Leucine ikhuthaza ukukhula kwezihlunu okanye iprotheni yemisipha.

Umthambo wokuchasa okanye ukuqeqeshwa kwamandla kudala iinyembezi ezincinci kwizicubu zomzimba. Oku kuqhelekile kwaye ngokwenene yindlela ekhula ngayo izihlunu zakho. Oko sikubiza "ukuqhekeka kwemisipha."

Xa utya ukutya okufanelekileyo okuqulethe i-leucine, ugcina ibhalansi yeprotheyini efanelekileyo kunye nezihlunu zakho zomelela kwakhona.

Awutyi ngokwaneleyo i-leucine? Isihlunu sihlala sonakele.

Ke ingakanani iproteni ene-leucine ekufuneka uyitye?

Oko Kuxhomekeke ekubeni ungakanani umthambo owenzayo.:

1. Ukuzivocavoca ngamandla: 1,6 g/protein nge kg yobunzima bomzimba.
2. Umthambo ophakathi: 1,3 g/protein nge kg yobunzima bomzimba.
3. Umthambo omncinci: 1 g/protein ngekhilogram yobunzima bomzimba.

Ukuya kuthi ga kwi-2 g yeprotheyini / kg yobunzima bomzimba ngosuku, malunga ne-160 grams yeprotheyini yomntu oyi-81,5 kg, ithathwa njengekhuselekile.

Kwaye kuthekani ngeprotheyini yokutya kwi-ketogenic yokutya? Kuyavela ukuba ukutya okuphakathi ukuya kwiprotheyini ephezulu kulungile, nokuba une-ketogenic. Nangona abaninzi abantu begcina iprotheyini yabo malunga ne-30% ye-caloric intake, akunakwenzeka ukuba uya kuba namava. igluconeogenesis nokuba utya ngaphezu koko.

Ixesha lokuthatha iiprotheni

Nguwe ngokwenene uyenza Isihlunu sidinga iprotheyini yokwakhiwa kwakhona kodwa akukhathaliseki ukuba utya iprotheni ngaphambili o emva iseshoni yokuzilolonga. Isiphumo siyafana.

Indlela yokutya ye-ketogenic igcina imisipha

I-carb ephantsi, i-fat-fat ketogenic diet Ayigcini nje ngokutshisa izicubu ze-adipose (amafutha omzimba), kodwa ikwagcina izicubu ezibhityileyo.

Ngaloo ndlela:

#1 I-Keto igcina izihlunu

I-Ketones ngumthombo wakho wamandla wokugcina. Xa utya i-carb ephantsi, ukutya okunamafutha amaninzi, umzimba wakho uyeka ukusebenzisa i-glucose kwaye uqala ukusebenzisa ii-ketones.

Xa iiketoni zingena egazini lakho, zithumela umyalezo emzimbeni wakho: iicarbohydrates zinqabile, lixesha lokutshisa amanqatha kunye nokugcina izihlunu. Ukuthetha ngobuchwephesha, i-ketones (ngokukodwa i-beta-hydroxybutyrate okanye i-BHB) isebenzisana ne-amino acid leucine kwimisipha ukukhuthaza iprotheni synthesis, eyaziwa ngokuba ukukhula kwemisipha kunye nokulungiswa.

Oku kuziqhelanisa kwanceda abazingeli-abaqokeleli ukuba bahlale bomelele ngamaxesha endlala.

Ngethuba nje unamafutha e-acids kunye ne-ketones egazini lakho, izihlunu zakho ziya kuhlala zomelele. Gxininisa ekufumaneni iprotheyini eyaneleyo kwaye izihlunu zakho ziya komelela ngakumbi.

Ukongeza kokunyuka kweBHB, i-keto iphinda ikhulise i-adrenaline.

#2 I-Keto yonyusa i-adrenaline kunye nezinto zokukhula

Ukutya kwe-ketogenic kunciphisa iswekile yegazi kunye neswekile yegazi ephantsi ivuselela ukuveliswa kwe-adrenaline. I-Adrenaline ikwandisa kokubili ukugcinwa kwemisipha kunye nokulahlekelwa kwamafutha.

Ukongeza kwi-adrenaline, amanqanaba eshukela egazi aphantsi abonisa ukukhululwa kwe-hormone yokukhula (GH) kunye ne-insulin-efana ne-insulin factor 1 (IGF-1). Ezi hormone zisebenzisana neeseli zezihlunu, zixelela ukuba zikhule kwaye zichache.

Makhe sihlole ezinye iimvavanyo zeklinikhi malunga nesiphumo sokugcina izihlunu kukutya kwe-keto.

#3 I-Keto iphucula ukubunjwa komzimba

Kukho ubungqina obuninzi bokuba Ukutya kwe-keto kuphucula ukubunjwa komzimba kubantu abakhulu kakhulu. Kodwa kuthekani ngabantu abasempilweni?

Ukuphendula loo mbuzo, abaphandi bondla i-26 abafana abancinci bezemidlalo izidlo ezimbini: i-low-carb ketogenic diet kunye ne-high-carb yokutya okuqhelekileyo kweNtshona.

Emva kweeveki ze-11 zoqeqesho lobunzima, abadlali be-ketogenic babenemisipha eninzi kunye namafutha amancinci kunabadlali be-carb ephezulu.

Ngoko ukwakha imisipha, apho ukutya kwe-ketogenic kuphumelela, i-carb ephezulu iyasilela. Umalunga nokwazi ukuba kutheni.

Kutheni iicarbohydrates zisilela kwizihlunu

Usenokuba uvile i-rumor yokuba ufuna i-carbs ukwakha izihlunu. Ngokukodwa ngakumbi, udinga i-insulin. KUNYE Akukho nto yonyusa i-insulin ngcono kunecarbohydrates.

Nangona kunjalo, olu lulwazi oludala ngokwenene.

Ewe, i-insulin yi-anabolic okanye i-hormone "yokwakha", kodwa akuyonyani ukuba uyayifuna ukwakha okanye ukugcina izihlunu.

Inyaniso kukuba xa utya i-leucine eyaneleyo, udinga i-insulin encinci kakhulu ukulungisa izihlunu.

Umzekelo: Kwisifundo esincinci esilawulwayo, i-low-carb ketogenic diet yakhuthaza ukuhlanganiswa kwemisipha bhetele yintoni a i-carbohydrate ephezulu yokutya yasentshona.

Ngaba kuyavumelana? Awudingi carbohydrates ukukhula kwezihlunu. Iprotheni eninzi kunye namafutha anempilo.

Kodwa yintoni kanye omele uyidle ukuze ukwandise ukubuyiswa kwaye uhlale i-ketogenic? Funda ukuze ufumanise.

Ukutya okuPhezulu kwe-10 yoQeqesho lwe-Keto

#1 iprotheni ye-whey

I-amino acid leucine iyimfuneko ekukhuleni kwezihlunu. Kwaye iprotheni ye-whey ngowona mthombo wakho we-leucine.

Okokuqala, i iprotheni ye-whey yiprotheni epheleleyo, oku kuthetha ukuba iqulethe zonke ii-amino acids ezilithoba ezibalulekileyo, kubandakanywa ukwakhiwa kwemisipha ye-branched-chain amino acids. Ii-amino acids ezibalulekileyo ezifana ne-leucine azinakwenziwa. Kufuneka uzifumane ngokutya okanye izongezo.

Xa kuthelekiswa nezinye iiprotheyini zomgubo, i-whey iqokelela ngokufanelekileyo. Ngokwenyani: ngokutsho kweWorld Health Organisation (WHO), I-Whey iphezulu kwi-digestibility kunye nokusebenza kakuhle kune-casein, i-hemp, i-ertyisi okanye iprotheni ye-soy.

Kwaye xa kuziwa ekubuyiseleni emva kokusebenza, i-whey iyinkosi. Imizekelo emibini ekhawulezayo ngoku.

Kwisifundo, abaphandi banike abadlali be-12 i-whey okanye i-carbohydrates baze babacele ukuba baphakamise iintsimbi. Njengoko bekulindelekile, i-serum iphumelele. Ukuchaneka: Kuzo zombini iiyure ze-12 kunye ne-24 emva kokusebenza, iqela elongezelelweyo le-whey lalinamanqaku angcono okubuyisela imisipha, amandla kunye namandla.

Olunye uphononongo, ngeli xesha kubafazi abadala abangama-70. Emva kweeveki ezili-12 zoqeqesho lwamandla kunye ne-whey okanye i-placebo ngaphambi okanye emva koqeqesho, abafazi abongezelelweyo be-whey bahlala bomelele.

Baphinde bagcina ubunzima bemisipha kunolawulo lwe-placebo, uloyiso oluthembisayo kumlo ochasene nokuncipha kwemisipha enxulumene neminyaka.

I-Whey iphinda idibanise kakuhle kakhulu kunye ne-keto-induced weight loss. Umzekelo: a iqela labaphandi libonise ukuba ukongeza i-whey kwi-ketogenic diet igcina izihlunu kwaye itshabalalisa amanqatha.

Iprotheyini ye-Whey yodwa, ngokukhethekileyo iindidi ezondliwa ngengca, kulula ukuzongeza kwindlela yakho yokuphila ye-ketogenic. Beka ngokulula i-20-30 grams kwi-smoothie yakho kwaye udibanise.

#2 inyama kunye nentlanzi

Zombini inyama ekumgangatho ophezulu, etyiswe ingca kunye nentlanzi ebanjiswe endle ziyimithombo egqwesileyo yamafutha kunye neprotheyini. Ngenxa yoko, bobabini benza isidlo esikhulu emva kokusebenza.

Inyama kunye nentlanzi, njenge-whey, ziiprotheni ezipheleleyo. Khumbula: unokufumana kuphela i-leucine kwiiprotheni ezipheleleyo.

Ngaphezu koko, zombini inyama kunye nentlanzi zi-super keto-friendly, ngakumbi ukhetho olunamafutha njengesalmon yasendle okanye inyama yenkomo eyondliwe ngengca.

Ukufumana ireferensi, ukutya kwe-ketogenic malunga ne-60% yamafutha, i-30% yeprotheyini, kunye ne-10% ye-carbs ngekhalori. I-salmon fillet inamafutha kwaye iphezulu kwiprotheyini, iyenza ibe sisidlo sasemva kokuzilolonga. Ngaphezu koko, ayisayi kwandisa i-carb quota yakho.

Ukongeza kwiprotheni kunye namafutha, i-salmon iqulethe i-omega-3 i-EPA kunye ne-DHA. I-Omega-3s i-anti-inflammatory kunye zibonakaliswe ukunciphisa ubuhlungu basemva kokusebenza.

Inzuzo yokugqibela yenyama kunye nentlanzi? Ngokuqhelekileyo ziyi-hypoallergenic.

Abanye abantu abakwazi ukutya ideri, nto leyo ekhupha i-casein kunye (ngamanye amaxesha) i-whey. Abanye baneengxaki ngesoya. Abanye baseneqanda.

Ukuba enye yezi isandi njengawe, mhlawumbi inyama kunye nentlanzi kufuneka ibe ngumthombo weprotheyini owuthandayo emva kokuzilolonga.

Enye i-hypoallergenic kunye ne-gut-friendly option? Umgubo weCollagen.

#3 Umgubo weCollagen

Xa usenza umthambo, awugcini nje ngokutshabalalisa izihlunu. Ikwaqhekeza izicubu ezixhumeneyo.

Izicubu ezidibeneyo zibamba amathambo kunye, imisela imveliso yamandla kwaye ichaphazela uluhlu lwakho lwentshukumo.

Yenziwe ngantoni loo tissue? Yenziwe nge-collagen. Ke emva kokuzivocavoca umzimba, i-collagen synthesis ibalulekile ekubuyiseleni.

Kwaye indlela engcono kakhulu yokuvuselela i-collagen synthesis sebenzisa i-collagen powder.

I-Collagen powder ayinayo i-leucine eninzi, kodwa ewe Iqulethe ixabiso eliphezulu le-amino acids glycine kunye neproline. Ezi amino acids zinoxanduva ikakhulu kwimveliso ye-collagen.

Ngaba i-collagen keto, uyabuza? Ewe, enyanisweni, i-collagen kukutya okugqibeleleyo kwe-ketogenic.

Oku kungenxa yokuba i-collagen ayongezi kwi-carbohydrate count yakho kwaye inceda ukugcina iswekile yegazi iphantsi. Kwaye iswekile yegazi ephantsi yindlela yomzimba wakho yokwazi ukuhlala kwi-ketogenic kunye ne-fat-burning mode.

#4 amaqanda

Iqanda ngummangaliso we-ketogenic wendalo: amafutha aphezulu, iprotheni ephakathi, i-carb ephantsi kakhulu.

Ngokutsho kwe-WHO, Iprotheni yeqanda kuphela kweprotheyini ekhuphisana ne-whey ekusebenzeni kakuhle, i-bioavailability kunye ne-digestibility. Oko kuthetha ukuba amaqanda, njengebhotela, lukhetho oluhle lokuxhasa umzimba wakho emva kokusebenza.

Izikhupha zamaqanda nazo ziphezulu kwi-choline, isondlo esondlayo mitochondria kwiiseli zemisipha . IMitochondria ziindawo zamandla kwiiseli zakho, ke ezi ziindaba ezimnandi zokomelela kunye nokuchacha. Ngaphandle kwe-choline akukho mandla.

Kwaye njenge-salmon, amaqanda e-organic kunye namadlelo aphakanyisiweyo aqukethe i-omega-3s echasayo. Ilungele ukunciphisa ubuhlungu emva kokuzilolonga.

Nangona kunjalo, le yinto malunga namaqanda. Bathatha ixesha ukwenza. Kwaye ukuba ufuna ukuthenga iprotheyini emhlophe yeqanda esemgangathweni, lungele ukuhlawula idola ephezulu.

Ukongezelela, abantu abaninzi banovelwano okanye bachasene namaqanda, abasusa etafileni ngokupheleleyo.

Nangona kunjalo, ukuba ukwisidlo sakusasa kwaye unokunyamezela amaqanda, weqa i-croissants kwaye uqhekeze amaqanda kunye ne-omelettes.

#5 imivalo protein

Kunzima ukufumana enye keto protein bar. Uninzi lwazo luneecarbohydrates ezininzi kakhulu. Kwaye ngokuqhelekileyo ezo carbohydrates zihlala zivela kwiswekile ecocekileyo.

Iicarbohydrate ezininzi zonyusa iswekile yegazi, enyusa amanqanaba e-insulin, evala umnyango we-ketosis. Kwaye ngamanqanaba aphezulu e-insulin, ihomoni yokugcina amafutha, awukwazi ukulahlekelwa ngamafutha.

Gcina iswekile yegazi iphantsi , ngakolunye uhlangothi, ikugcina kwimodi ye-keto, kwaye i-keto ikunceda ukuba ulahlekelwe isisindo, utshise amanqatha, kwaye ugcine izihlunu.

Ke ufuna ukuhlala keto kodwa ufuna into ekhawulezileyo emva kokujima. Into etyebileyo kwiprotheyini engakukhuphiyo kwi-ketosis. Into engenazo iincasa ezenziweyo, imibala eyenziweyo okanye i-alcohols yeswekile. Uya kuba nobunzima bokufumana ibha yeprotheyini efanelekileyo. Kodwa silapha ukwenza ubomi bakho bube lula ke apha uneencasa ezi-3 ezahlukeneyo kunye ne-keto ehambelanayo.

#6 Exogenous Ketones  

Xa ulandela ukutya kwe-ketogenic, umzimba wakho uqala ukuvelisa i-ketone body beta-hydroxybutyrate (BHB). Kwithuba lakho, I-BHB inciphisa iswekile yegazi kwaye igcina imisipha.

Kodwa ukutya kuphela akukuphela kwendlela yokunyusa amanqanaba e-ketone yegazi. Unako kwakhona ukusebenzisa iiketoni ngokuthe ngqo.

Ezi ketones ezityiwayo, ezibizwa ngokuba zii-exogenous ketones, ziza ngeendlela ezimbini: iityuwa zeketone kunye ne-ketone esters. I-Ketone esters inamandla ngakumbi, kodwa ayihlali ixesha elide njengeetyuwa ze-ketone. Ukongeza, ii-esters zinencasa engathandekiyo.

Kwaye ii-ketones zangaphandle zinokuphucula ukusebenza komthambo.

Abaphandi bondla iimbaleki ezili-10 isiselo esinecarbohydrate, isiselo esinamafutha okanye isiselo se-ketone ngaphambi kweseshoni yokuhamba ngebhayisikili. Emva koqeqesho, iimbaleki ezondliwa yiketone zine:

• Ukwanda kokutshiswa kwamafutha.
• Ukuphuculwa kogcino lwe-glycogen.
• Amanqanaba asezantsi e-lactate ye-muscle (ebonisa ukunyamezela kwemisipha engcono).
• Amanqanaba aphezulu eBHB.

Enye inzuzo yee-ketones zangaphandle? Banceda ukususa iswekile egazini ukuya kubunzima bomzimba obhityileyo. Ngamanye amazwi, iphucula ukusebenza kwezemidlalo y kunciphisa iswekile yegazi ngaxeshanye.

Kwaye ekubeni iswekile ephezulu inxulumene nokutyeba kunye nezifo ezingapheliyo njengoko kubonisiwe Esi studio kwaye kunjalo esi esinye isifundo, kuhle ukuyigcina iphantsi.

Enye indlela yokunyusa amanqanaba e-ketone kunye nokunciphisa iswekile yegazi? Ioli ye-MCT.

#7 ioli ye-MCT

Ioli ye-MCT, okanye i-oyile ye-triglyceride ye-medium chain, luhlobo lwamafutha aphuma kwi-coconut oil. Mhlawumbi uvile ngayo, mhlawumbi nokuba yeyakho.

Yintoni elungileyo malunga neoli ye-MCT? Ukongeza okuncinci kwiziselo okanye ukutya, nokuba ziigram nje ezimbalwa, kunokukufaka kwi-ketosis ngokukhawuleza.

Kungenxa yokuba, ngokungafaniyo namanye amafutha, i-oyile ye-MCT ijolise kwisibindi ngokuthe ngqo ukuguqulwa kwe-ketone. Ioli ye-MCT yi-shortcut yakho ye-keto: iqhinga elilula lokunyusa amanqanaba egazi le-BHB.

Kwaye amanqanaba aphezulu eBHB, osanda kufunda, adibanisa ne-leucine ukugcina nokulungisa izicubu zemisipha.

Ukudibanisa i-ketones kunye ne-leucine kulula. Yongeza nje ioli ye-MCT, okanye i-MCT ye-oyile yomgubo, kwi-protein yakho emva kokuzilolonga.

Okunye ukutya okunokongeza kuloo smoothie? Cinga eluhlaza.

Kwaye nakwinguqulo yayo engumgubo.

#8 imifuno

Iimfuno zakho ze-macronutrient kwi-keto zilula kakhulu: amafutha, iprotheni, i-carbs. Sele uyazi i imilinganiselo engcono.

Nangona kunjalo, i-micronutrients hayi Zilula kakhulu. Udinga uninzi lwezondlo kuyo yonke into ukusuka kwimpilo yengqondo ukuya ekuphefumleni ukuya ekubuyiseni umthambo. I-Vitamin D, i-vitamin A, i-vitamin C, i-magnesium, isinyithi, i-zinc, i-iodine: uluhlu lude kakhulu.

Ukufumana i-micronutrients yakho, umakhulu wayelungile, kufuneka utye imifuno yakho. Ingakumbi eziluhlaza.

Kodwa nokuba ulandela ingcebiso kamakhulu, usenokuba uswele i-micronutrients. Kuya kufuneka utye iikomityi ezi-3-4 zesipinatshi, umzekelo, ukuhlangabezana nemfuno yakho yemihla ngemihla ye-magnesium.

Xa kuza ku yomeleza izihlunu kunye nokuxhasa inkqubo yakho ye-nervous, i-magnesium iyimfuno engaxoxisiyo. Ngaphandle kwe-magnesium eyaneleyo, awukwazi ukwenza.

Ngexesha elizayo xa usenza i-post-workout shake, cinga ukongeza i-powder eluhlaza eyenziwe kakuhle kumxube. Ngaloo ndlela, iya kugubungela iimfuno zakho ze-macro kunye ne-micro ngexesha elinye.

Okulandelayo, enye i-macro/micro powerhouse: iavokhado.  

#9 ivokhado

Enye ikomityi yeavokhado iqulethe ezi macronutrients zilandelayo:

• 22 iigrem zamafutha.
• 4 iigrem zeprotheyini.
• Iigrama ezi-13 zeecarbohydrate.

Yima, i-13 grams ye-carbs ayiphezulu kakhulu?

Hayi phambi kobukho befiber yokutya. Into yile, iavokhado enye ineegram ezili-10 zefiber, kwaye le fiber isusa umthwalo wecarbohydrate ngokunciphisa impendulo yeswekile yegazi.

Ukuyibeka ngokwemathematika: 13 grams of carbohydrates - 10 grams of fiber = 3 grams of carbohydrates umnatha.

Ke, ngeenjongo zakho ze-keto, kufuneka ubale kuphela i-3 grams ye-carbs kwi-avocado enye.

Iiavokhado nazo zinecandelo elomeleleyo lemicronutrients. Kwikomityi enye yesi siqhamo siluhlaza, unayo:

• I-42% ye-vitamin B5 yakho yemihla ngemihla okanye i-pantothenic acid - ukuvelisa amandla.
• I-35% ye-vitamin K yakho yemihla ngemihla - ukwenzela ukujika kwegazi.
• I-30% ye-folate yakho yemihla ngemihla: yamandla, i-metabolism kunye nokulungiswa kwe-DNA.
• I-21% ye-vitamin E yakho yemihla ngemihla - ukukhusela i-antioxidant.

Ekugqibeleni, ukuthungwa. Iiavokhado zijika ismoothie yakho isuke kulwelo iye kwipudding eshinyeneyo, enevelvety.

Ukuba usalambile emva kwaloo smoothie, qwalasela i-keto nuts ezimbalwa.

Amandongomane #10

Ngaba ufuna ukongeza amanqatha amaninzi ekudleni kwakho ngaphandle kokusela ioyile yomnquma?

Kulula. Yitya amandongomane.

Iialmonds, i-macadamia nuts, i-cashews, i-walnuts, kunye ne-pistachios zinamafutha amaninzi, i-low-carb keto snacks.

Kodwa amantongomane ayingomthombo olungileyo we-macronutrients. Zikwayimithombo elungileyo yemicronutrients.

Ikota yekomityi yeendongomane, umzekelo, iqulethe i-53% yobhedu lwakho lwemihla ngemihla, i-44% ye-manganese yakho yemihla ngemihla kunye ne-20% ye-molybdenum yakho.

Thatha ubhedu. Kubalulekile kwi-synthesis ye-collagen, leyo, njengoko sele uyazi, Yinxalenye yayo nakuphi na ukuchacha kakuhle kuqeqesho. Kwaye kunzima ukufumana ikopolo eyaneleyo ngokutya kwakho.

Ke, ukuba ukhokela ubomi be-ketogenic, amantongomane kufuneka abe yeyona nto iphambili kwindlela yakho yokutya. Akukho nto ilula ukuya kwindawo yokuzivocavoca, iofisi okanye i-cinema.

Ukuba ufuna ukuwaxuba, qwalasela ibhotolo ye-nut, uhlobo olumnandi lwe-semi-liquid yamandongomane. Ingcono kunebhulukhwe yokuginya ioli yomnquma.

Ngoku ekubeni ulayishe okona kutya kulungileyo kwe-keto emva kokuzilolonga, lixesha lokubeka isicwangciso sakho sokuzilolonga se-keto.

Iingcebiso zoQeqesho lwe-Keto

#1 umda wecarbs

Awudingi carbs ukwakha izihlunu.

Enyanisweni, ukutya i-carbs kuya kuthintela iinjongo zakho zoqeqesho lwe-keto.

Unaloo nto engqondweni, zama esi sicwangciso. Bala ukutya kwakho kwekhabhohayidrethi yonke imihla uze ubhale elo nani phantsi.

Ukuba loo nombolo idlula i-10-15% ye-caloric yakho yonke yokutya, unokuba ngaphandle kwendawo ye-ketogenic.

Ukunciphisa ukutya kwakho kwecarbohydrates, yenza utshintsho oluthile. Tshintsha ibhotolo yamandongomane ngegelatin, ibhanana yeavokhado, kunye neeprotheyini zebha kwezinye iibar ezine-carb ephantsi.

Kungekudala uya kutshisa ukusebenza kwakho njenge-keto champ, kwaye izihlunu zakho ziya kukubulela.

#2 Hlanganisa i-smoothie yasemva kokusebenza

Ungajika phantse yonke into ekuluhlu lwanamhlanje ibe yi-smoothie yasemva kokuzilolonga. Nantsi indlela i-smoothie eya kubonakala ngayo:

• I-20-30 grams ye-whey protein yondla ingca yodwa.
• I-1-2 isipuni se-MCT yeoli powder.
• Icephe eli-1 leetyuwa zeketone zangaphandle.
• I-avocado e-1 ephakathi.
• I-2-3 scoops ye-collagen protein powder.
• 1 isipuni somgubo wemifuno.
• ½ ikomityi yobisi lwekhokhonathi.

Oku kushukuma kuphezulu ngamafutha kwiinjongo zakho ze-ketogenic kunye neprotheyini ephezulu kwiinjongo zakho zokuhlanganisa izihlunu. Ukongeza, inetoni ye-micronutrients.

Elona candelo lilungileyo malunga nokuba nenkqubo yesmoothie? Ikusindisa kwintlungu yokudinwa kwesigqibo.

#3 Amashwamshwam anentloko

Nokuba uya keto kwaye unciphise iminqweno yakho, uya kuhlala ufuna i-snack rhoqo ngexesha elithile. Kulungile.

Yintoni engafanelekanga kukutya ukutya okungenamsoco: iitshiphusi, iiprotheyini ezine-carb ephezulu, iicookies, njl. Oku kutya kuya kukukhabela ngaphandle kwe-ketosis kwaye kwenze ukuba iminqweno yakho ibe mandundu.

Endaweni yoko, kuya kufuneka uzixhobise ngokutya okunamafutha aphezulu anqanda indlala, ukhuthaze umthambo, kwaye ukugcine ukwimo yokutshisa amanqatha.

Yicinge njenge-pantry makeover. Ungayenza.

#4 Umthambo ochanekileyo

Xa kuziwa ekubeni uhlale womelele kwaye ukhangeleke kakuhle, isondlo esifanelekileyo sisiqingatha kuphela se-equation. Esinye isiqingatha, kunjalo, kukuzilolonga.

Nazi ezinye iintshukumo eziza kukunceda uhlale ubhityile kwaye usempilweni:

• Ukuzivocavoca umzimba okufana ne-squats, i-push-ups, i-pull-ups okanye iplanga.
• Iilifti ezinzima ezifana nee-squats zangasemva, i-deadlifts, i-bench presses, okanye i-kettlebell swings.
• UQeqesho oluPhakamileyo lweThutyana (HIIT): ibonakaliswe ukuvuselela iihomoni ezinxulumene nokukhula kwemisipha.
• I-Yoga: iluncedo kumandla, ukuhamba kunye nokuguquguquka.
• Ukuhamba.

Ukhetho lwakho lomthambo luphantse lungabinamida. Khetha ezimbalwa, yenza umjikelo ophezulu kunye nomgangatho ophantsi, ukwandisa ixesha lokubuyisela kwaye umangaliswe ngeenzuzo ezifunyenweyo.

I-Keto Fuel Post-Workout

Khawube nomfanekiso-ngqondweni woku. Ugqiba umsebenzi wakho, uzive ulambile, kwaye uhambe uye kwikhawuntara yokutya kwindawo yakho yokuzivocavoca.

Iinketho ziqhelekile. Iiprotheyini zebhari zifana neebha zetshokolethi. Iiprotein shakes zifana nezihlunu zesintu. I-carbohydrate ephezulu kunye namaphupha amabi eswekile.

Unokulinda imizuzu embalwa ude ufike ekhaya.

Apho unazo zonke izithako zokwenza i-keto smoothie egqibeleleyo. Iprotheni ye-Whey, i-MCT ye-oyile ye-oyile, i-collagen, i-avocado, i-powder eluhlaza, ibhotela ye-peanut - ifanelekile kwi-fuel post-workout.

Iya kuba yibhombu ye-ketogenic etyebileyo ngamafutha kunye neprotheni eyenzelwe ukuphucula ukubuyiswa kwakho. Kwaye uya kubethela isikhonkwane entloko.