Kukho ukungaqondi kakuhle okuqhelekileyo ekwakheni umzimba ukuba udinga i-carbohydrates ukwakha izihlunu. Ngaba oku kuthetha ukuba awukwazi ukuphumelela ukwakha imisipha kwi-carb ephantsi yokutya kwe-ketogenic (i-ketogenic gains)?
Kuyavela, i-paradigm ye-carb ephezulu iphelelwe lixesha.
Enyanisweni, ukutya kwe-ketogenic kunokukwenza nceda ukwakha amandla kunye nokwakha izihlunu ngelixa unciphisa ukuzuza kwamafutha.
I-wave entsha yabakhi bomzimba, njengoLuis Villasenor, ngoku basebenzisa i-carb ephantsi, indlela yokuphila enamafutha aphezulu ukwakha izihlunu ngaphandle kwee-carbs. Esi sikhokelo siya kwabelana ngayo yonke into oyifunayo ukuyazi malunga neenzuzo ze-keto kunye nokufezekisa iinjongo zakho zempilo ngelixa uhlala kwi-carb ephantsi.
Isiqulatho
Kutheni ungadingi iiCarbs ukuze ufumane izihlunu
Iprotocol yesondlo yokuphakamisa ubunzima icingela ukuba iicarbohydrates ziyimfuneko ukwakha izihlunu. Kusaqhelekile ukuva abakhi bomzimba bethetha ngesidingo se-glycogen ukusuka kwi-carbohydrates ukunyusa i-insulin kunye nokudala impendulo ye-anabolic, eyanceda ukwakha imisipha.
Inyaniso kukuba, ukwakha umzimba kwi-carb ephantsi yokutya kusebenza ngokupheleleyo xa kwenziwa ngokuchanekileyo.
Uphononongo lubonise ukuba ukulandela irejimeni yoqeqesho lwamandla ngokubambisana nokutya kwe-ketogenic kunokunyusa ubunzima bemisipha enqabileyo ngaphandle kokufumana ubunzima obuninzi. Nazi izifundo ezi-3 zokuyixhasa: Isifundo 1, isifundo 2 y isifundo 3.
Kodwa akwenzeki ngobusuku. Oku kuchaseneyo kuba kufuneka utshintshe ekusebenziseni iswekile (icarbohydrates) ukwenza amafutha usebenzise amafutha ukwenza amafutha. Oku kubizwa ngokuba "ketoadaptation“Kwaye kuthatha ixesha. Oku kuthetha ukuba uqeqesho lwakho lusenokwehla malunga neveki enye ukuya kwezine ngeli xesha.
Kutheni amandla akho anokuncipha ngexesha le-Ketogenic Adaptation
Xa ukwinqanaba lokuqala le Ukutya ketogenic, usenokungakwazi ukwenza umthambo ngamandla afanayo nangeecarbohydrates. Oku kungenxa yokuba umzimba wakho usuka ekwaphuleni iswekile ukuze ufumane amandla (i-glycolysis) ukuya ekwahluleni amanqatha abe zii-ketones.
Ukwakha ngempumelelo imisipha kwi-ketogenic diet, kufuneka unamathele kuyo ixesha elide.
Ekubeni umzimba wakho usetyenziselwa ukutshisa i-glucose (ukusuka kwi-carbohydrates) njengomthombo wakho oyintloko wamandla ebomini bakho bonke, idinga ixesha lokulungisa.
Xa unciphisa iicarbohydrates, kufuneka ufumane omnye umthombo wamandla. Oku kuxa ii-ketones zingeniswa njengowona mthombo wamandla womzimba wakho.
Okukhona uhlala kwi-keto, kokukhona kusebenza ngakumbi imetabolism yakho ekutshiseni ii-ketones zamandla kwaye kokukhona kuya kuba ngcono ukuzilolonga kwakho.
Ngokuqeqesha umzimba wakho ukususa ii-ketones kumafutha, uphucula ubuninzi bakho be-mitochondrial. Oku kukuvumela ukuba uqeqeshe ngokukhawuleza kwaye ixesha elide.
Ngamanye amazwi, xa sele uziqhelanise ngokupheleleyo ne-keto, umzimba wakho wenza amandla angakumbi, ekwabizwa ngokuba yi-adenosine triphosphate (ATP), ukusuka kumanqatha omzimba agciniweyo kunye namafutha okutya ukutshisa ukusebenza kwakho.
Uphononongo lukwabonisile ukuba i-carb ephantsi, i-fat-fat ketogenic diet ineempembelelo zokugcina izihlunu. Oko kuthetha ukuba xa sele uphelele iqhelaniswe namafutha, umzimba wakho uya kuthintela ukuwohloka kwezihlunu nokuba utshisa amanqatha.
Yitya iprotheyini eninzi ukuze ufumane inzuzo ye-keto
Enye yezona zinto zixhalabisayo ngokwakhiwa kwemisipha ye-keto kukuba iprotheyini ephezulu iya kukhupha kwi-ketosis.
Kukho inkqubo ebizwa igluconeogenesis apho umzimba wakho uguqula iprotein eninzi ibe yiglucose egazini. Kwaye kuyinyani ukuba ubukho beglucose buya kukuthintela ekuveliseni iiketones.
Kodwa yintoni abantu abaninzi abayilibalayo ukuyiqwalasela kukuba umzimba wakho kunye nengqondo idinga i-glucose ukuze uphile. Nangona ukwisidlo se-ketogenic, ufuna i-glucose ukuba ifake iiseli ezikhethekileyo (ingakumbi iiseli zengqondo) ezinokusebenza kuphela kwi-glucose. Ikwavelisa iswekile emafutheni: iiasidi ezinamafutha anomqolo weglycerol oguqulwa ube yiglucose.
Ke kutheni uye keto ukuba ufuna iglucose?
Uninzi lwabantu lusebenzisa iicarbohydrates ezininzi, Yintoni ebangela Ukunganyangeki kwi-insulin kwaye yenza kube nzima ukutshisa amanqatha omzimba agciniweyo ukwenzela amandla. Oku kukhokelela ekufumaneni amanqatha angafunekiyo, iswekile yegazi ephezulu engapheliyo, ukunganyangeki kwe-insulin, kunye nokudumba kwenkqubo.
Nini Ukutya ketogenic, unikezela umzimba wakho ngomlinganiselo ochanekileyo weglucose (ukusuka kumafutha kunye neprotheni) efunekayo ukuze uphile. Ukuphelisa ii-ketones kukubonelela ngomthombo osebenza ngakumbi wamandla kwaye kukuvumela ukuba wakhe izihlunu ngokusebenzisa iprotein synthesis ngaphandle kokukhathazeka ngokufumana amanqatha omzimba.
Zingaphi iiprotheyini omele uzitye?
Ukuthathwa kweeprotheyini kuyahluka ngokuxhomekeke kwinqanaba lomsebenzi wakho.
Nazi izikhokelo eziqhelekileyo zokutya iiprotheyini kwi-ketogenic diet:
- Ukuhlala: I-0.8 grams yeprotheni ngekhilogram yobunzima bomzimba.
- Umthambo omncinci: I-1 gram yeprotheni ngekhilogram yobunzima bomzimba.
- Umthambo ophakathi: 1,3 grams / protein ngekhilogram yobunzima bomzimba.
- Ukuzivocavoca ngamandla: I-1,6 grams yeprotheni ngekhilogram yobunzima bomzimba.
Kuqhelekile ukuba abantu abakwisidlo se-ketogenic badle ngaphantsi kwemfuneko yokwakha izihlunu. Mhlawumbi ngenxa yokuba ukutya kwe-ketogenic kwandisa ukuhlutha. Ngamanye amazwi, awutyi kakhulu xa ungalambanga.
Yidla iikhalori ezininzi ukuze ufumane izihlunu ezininzi
Ukulandelela iikhalori zakho yeyona ndlela ikhawulezayo yokufikelela ekulahlekeni kobunzima bakho okanye iinjongo zokwakha izihlunu.
Ukukhula kwezihlunu kwi-keto :
- Yitya i-calories eyongezelelweyo ye-150-500 ngaphezulu kweekhalori zakho zokulondoloza eziqhelekileyo.
- Yitya ubuncinane igram e-1 yeprotheyini ngekhilogram yobunzima bomzimba obhityileyo.
- Fumana ezinye iikhalori zakho ukusuka amafutha aphilileyo.
Ukuzuza kwe-Keto ngumcimbi wokutya iikhalori ezininzi kunokuba umzimba wakho utshisa imihla ngemihla. Ukutya nge-caloric surplus ukongeza kumanqanaba aneleyo eprotheyini kuya kukunceda ufezekise i-muscular physique obusebenza kuyo.
Indlela yokutya ye-Ketogenic ekujoliswe kuyo kubakhi bomzimba
Omnye Ukutya okujoliswe kuko ketogenic (TKD) khuthaza ukuya kwi-20-50 grams ye-carbohydrates ngokukhawuleza ngaphambi okanye emva kweseshoni yoqeqesho lwakho. Kwaye ewe, sisibonelelo sakho sonke se-carb sosuku.
Oku kuvumela umzimba wakho ukuba usebenzise i-glucose ekhawulezayo ukukhulisa ukusebenza kwakho. Xa yenziwe ngokuchanekileyo, umzimba wakho utshisa ezo carbs ngokukhawuleza kwaye uya kubuyela kwi-ketosis.
Indlela ye-TKD isebenzela abantu abasele bekwi-keto yokutya ubuncinane inyanga. Isebenza ngcono kakhulu kubantu abenza umthambo oqatha.
Kodwa, ngokubanzi, isixa seecarbohydrates oza kusitya sisekwe kubunzulu boqeqesho lwakho.
Nalu uqikelelo lwesixa seecarbohydrates ezityiwayo ngokusekwe kumsebenzi:
- Abantu abenza umsebenzi ophezulu kakhulu njengoCrossfit banokutya i-50 grams ye-carbohydrates ngosuku.
- Iimbaleki ezikhuphisanayo zinokutya ukuya kuthi ga kwi-100 grams ye-carbohydrates ngosuku.
- Umntu oqhelekileyo owenza umthambo kane ukuya kahlanu ngeveki unokuphila ngaphantsi kweegram ezingama-20 zecarbohydrates ngosuku.
Ukuba usaqala ukutya okune-ketogenic kwaye eyona njongo yakho kukunciphisa umzimba, ungazami indlela ye-TKD.
Endaweni yoko, kufuneka ucinge ngokulandela a isicwangciso sokutya esiqhelekileyo se-ketogenic ngelixa ugxininise kwezinye izinto zokuphucula ukusebenza, njengokutya iprotheyini eyaneleyo.
Beka esweni umthamo wakho we-electrolyte
Ukugcina amanqanaba afanelekileyo e-electrolyte kuyafuneka kumdlalo wezemidlalo ogqwesileyo.
Eyona nto iphambili ii-electrolyte ukuba kufuneka uhlale esweni yi sodium, potassium kunye nemagnesium. Ezi zezona electrolyte zintathu onokuthi uphulukane nazo ngokubila nangomchamo.
Kubalulekile ukugcwalisa umzimba wakho ngezondlo-ezixineneyo, ukutya okune-keto-friendly ukuqinisekisa ukuba umzimba wakho uqhuba kakuhle ngexesha lokuzilolonga.
Ukutya okutyebileyo kweMagnesium kunye ne-ketogenic kubandakanya:
Ukutya okuphezulu kwi-potassium kunye ne-keto kubandakanya:
Unako kwakhona ukuncedisa nge-ketoelectrolytes ukuba ulungele ukusilela kwe-electrolyte okanye ufuna nje ukhetho olukhawulezayo nolulula.
Ukutya kwesodium kufuneka kunyuke kwi-keto
Enye yezona mpazamo ezinkulu ezenziwa ngabantu xa bekhawulela i-carbohydrates kukungabikho kwesodium.
Xa unciphisa i-carbohydrates, umzimba wakho ukhupha i-electrolyte eninzi kunesiqhelo, ngakumbi kwiiveki ezimbalwa zokuqala ze-keto adaptation, kwaye ngakumbi isodium.
Ukuba ulahlekelwa amandla kwindawo yokuzivocavoca ngelixa ukwisidlo se-ketogenic, zama ukwandisa ukutya kwakho kwesodium, ngakumbi ngaphambi kokusebenza kwakho.
I-sodium iyimfuneko ukuze kugcinwe izihlunu ezinempilo kunye nomsebenzi we-nerve, kwaye inceda ukulawula ukuchithwa kwemisipha, umsebenzi we-nerve, kunye nomthamo wegazi.
Zombini ukutya kwe-ketogenic kunye nokuzivocavoca kunegalelo ekulahlekeni kwamanzi kunye ne-electrolytes.
Ukuba awudli ngokwaneleyo, ungawela kwi eyoyikayo keto flu.
Ubuncinci okufuneka utye i-5,000 mg ukuya kwi-7,000 mg yesodium ngosuku. Ngaphambi kokuba usebenze, qiniseka ukuba uthathe i-1,000 ukuya kwi-2,000 mg yokuphucula ukusebenza.
Ukutya kwe-sodium akunyuki ngokusekelwe ekulahlekeni kwakho kobunzima okanye iinjongo zokwakha izihlunu. Endaweni yoko, gxila ekwandiseni i-sodium yakho ukuba ubila rhoqo okanye ukuba usanda kuqalisa ukutya kwe-ketogenic.
Ingcebiso: Ukongeza i-sodium emanzini kusasa okanye ngaphambi kokuba usebenze kunokuncedisa ekusebenzeni kwakho. Ukuba udinwa ngokukhawuleza kwindawo yokuzivocavoca, yitya ityuwa eninzi ukuze uphucule amandla akho oqeqesho kwaye unciphise ixesha lakho lokuphumla phakathi kweesethi.
Loluphi uhlobo lweSodium ekufanele Ndilusebenzise?
Uyifumana phi ityuwa yakho akukhathaliseki nokuba utya kangakanani na.
Eyona ndlela ilungileyo yokwenza kukusebenzisa indibanisela:
- Ityuwa yolwandle lwe-Himalayan.
- Ityuwa Morton Lite.
Lo mxube uya kukunika isodiyam eyaneleyo yokuphembelela ukusebenza kwakho kunye nepotassium kwiMorton Lite yeTyuwa ukukunceda uhlale umanzi.
- INGCACISO, YENDALO KWAYE AYICINGQANGA. Iinkozo zeTyuwa yethu Epinki ye-Himalayan e-2-5mm ubukhulu, ilungele ukunonga ukutya okuqhotsiweyo okanye ukugcwalisa isigri sakho.
- Ityuwa ye-Himalayan ityebile kwiiminerali eziye zahlala zingatshintshi kwidiphozithi yetyuwa kwizigidi zeminyaka. Ayikavezwa kumoya onetyhefu kunye nongcoliseko lwamanzi kwaye ke ...
- INGCACISO, YEMVELO KWAYE AYICINGQANGA. Ityuwa ye-Himalayan Pink yenye yezona tyuwa zinyulu ezineeminerali zendalo eziyi-84.
- IIPROPATI EZINKULU KUNYE NEENZUZO kwimpilo yakho kunye nokuphuculwa kwamanqanaba eswekile yegazi, ukuxhaswa kwemithambo kunye nomsebenzi wokuphefumula okanye ukunciphisa iimpawu zokuguga.
- I-100% imveliso yendalo. Ayilungiswanga ngokwemfuza kwaye ayifakwanga imitha.
- INGCACISO, YENDALO KWAYE AYICINGQANGA. Iinkozo zeTyuwa yethu Epinki EZINHLE ye-Himalayan inobunzima obuphakathi kwe-0.3-1mm, ilungele ukusongelwa ukutya okugcadiweyo okanye ukusetyenziswa njengetyuwa etafileni.
- Ityuwa ye-Himalayan ityebile kwiiminerali eziye zahlala zingatshintshi kwidiphozithi yetyuwa kwizigidi zeminyaka. Ayikavezwa kumoya onetyhefu kunye nongcoliseko lwamanzi kwaye ke ...
- INGCACISO, YEMVELO KWAYE AYICINGQANGA. Ityuwa ye-Himalayan Pink yenye yezona tyuwa zinyulu ezineeminerali zendalo eziyi-84.
- IIPROPATI EZINKULU KUNYE NEENZUZO kwimpilo yakho kunye nokuphuculwa kwamanqanaba eswekile yegazi, ukuxhaswa kwemithambo kunye nomsebenzi wokuphefumula okanye ukunciphisa iimpawu zokuguga.
- I-100% imveliso yendalo. Ayilungiswanga ngokwemfuza kwaye ayifakwanga imitha.
- Iikristale ezimile okwephiramidi eyodwa
- Ngokuqina okutsha kunye nencasa ecocekileyo
- Ifomathi enkulu efanelekileyo kwiingcali
- Imveliso ngaphandle kwezongezo
- Gcina kwindawo epholileyo neyomileyo
Indlela yokutshisa ngokufanelekileyo ukusebenza kwakho
Ukongeza ekugcineni i-electrolytes ilungelelene, abanye abantu banokuziva behla kancinci ekusebenzeni emva kokunciphisa i-carbohydrates, ngakumbi iimbaleki.
Ukuba ufuna ukongezwa okongeziweyo, nantsi i-ketone-boosting enkulu yangaphambi kokuzilolonga:
- I-20-30 grams ye-whey ephezulu yodwa okanye iprotheni yenkomo.
- I-5-15 grams ye-collagen ye-ketogenic.
- 1-2 grams zesodium.
- 5 grams creatine, ukuba kuyimfuneko.
- Thela kwikofu kwaye udibanise.
- Yidla imizuzu engama-20-30 ngaphambi koqeqesho.
Nasi isizathu sokuba esi siselo sisebenza:
- I-amino acids kwiprotheni inceda ukwakha izihlunu.
- I-MCT Oil Powder ibonelela ngomthombo wamandla kwangoko.
- Isodium iya kukunceda uhlale ixesha elide ngexesha lokuzilolonga.
- La I-creatine ikwandisa amandla akho kwixesha elifutshane.
- Bobabini amanqatha kunye neeprotheni ziya kwandisa i-insulin ngokwaneleyo ukubeka umzimba wakho kwi-anabolic (isakhiwo se-muscle).
- UKWANDISA I-KETONS: Umthombo wococeko oluphezulu kakhulu lwe-C8 MCT. I-C8 MCT kuphela kwe-MCT eyandisa ngokufanelekileyo iiketoni zegazi.
- UKUTYELWA KULULA: Uphononongo lwabathengi lubonisa ukuba bambalwa abantu abafumana isisu esibuhlungu esibonwa nge-oyile ye-MCT ecocekileyo. Ukungagayeki okuqhelekileyo, ilindle ...
- I-NON-GMO, PALEO & VEGAN SAFE: Le oyile ye-C8 ye-MCT yendalo yonke ifanelekile ukusetyenziswa kuzo zonke izidlo kwaye ayinayo i-allergenic ngokupheleleyo. Ayinangqolowa, ubisi, amaqanda, amandongomane kunye ...
- AMANDLA EKETONE ENGCACILEYO: Yandisa amanqanaba amandla ngokunika umzimba umthombo wamafutha we-ketone wendalo. La mandla acocekileyo. Ayinyusi iswekile yegazi kwaye inempendulo eninzi ...
- KULULA KULO NAKUPHI NA UKUTYA: C8 MCT I-oyile ayinavumba, ayinancasa kwaye inokutshintshwa ioyile yesintu. Kulula ukuxuba kwiprotein shakes, ikofu engangenwa bulletproof, okanye ...
- [ I-MCT OY POWDER ] I-Vegan ye-powder powder supplement, esekelwe kwi-Medium Chain Triglyceride Oil (MCT), ephuma kwi-Coconut Oil kunye ne-microencapsulated nge-gum arabic.
- [I-VEGAN EFANELEKILEYO MCT] Imveliso enokuthi ithathwe ngabo balandela iVegan okanye iVegetarian Diets. Akukho Allergens njengobisi, Akukho Swekile!
- [ I-MICROENCAPSULATED MCT ] Sifake i-microencapsulated ioli yethu ye-coconut ephezulu ye-MCT sisebenzisa i-gum arabic, i-fiber yokutya ekhutshwe kwi-resin yendalo ye-acacia No...
- [ AKUKHO I-OLI YE-PALM ] Uninzi lweeoli ze-MCT ezikhoyo zivela kwisundu, isiqhamo esine-MCTs kodwa umxholo ophezulu we-palmitic acid Oli yethu ye-MCT ivela kuphela...
- [ UKWENZA E-SPAIN ] Yenziwe kwilabhoratri eqinisekisiweyo ye-IFS. Ngaphandle kwe-GMO (i-Genetically Modified Organisms). Izenzo ezilungileyo zokuvelisa (GMP). Ayiqulathanga iGluten, Iintlanzi,...
Isiselo se-Electrolyte ngaphandle kweswekile
Abaninzi be-ketogenic bodybuilders bathanda ukuthatha isiselo electrolyte ngexesha lasemini. Oku kufuneka kungabi neswekile kwaye kubandakanya i-sodium, i-potassium, kunye ne-magnesium.
Qaphela ukuba ungaseli iziselo eziphezulu zeswekile njengeGatorade, njengoko ziya kukukhupha kwi-ketosis.
Iingcebiso zokwakha izihlunu nge-keto
Ufunde okuninzi kwesi sikhokelo sokugqibela seenzuzo ze-keto. Ungayidibanisa njani yonke into ukuze ube buthathaka, womelele kwaye ube sempilweni? Nanga amanye amacebiso aluncedo.
# 1. Nciphisa iicarbohydrates
Khumbula ukuba iicarbohydrates azibalulekanga ekwakheni izihlunu. Enyanisweni, zibonakala zingena endleleni.
Vele utshintshe i-carbs ngamafutha anempilo (njengeoli ye-MCT kunye ne-avocado okanye ibhotela ye-nut) kunye neeprotheni ezinempilo (njengeprotheyini ye-whey etyiswe ngengca). Emva koko uphinde ubale ubungakanani bakho kwaye uncume.
# 2 yitya iprotheyini eyaneleyo
Kunokwenzeka ukuba ulandele ukutya kwe-ketogenic kwaye usephantsi kwiprotheni. Ngaphandle kweleucine eninzi egazini lakho, awukwazi ukwenza izihlunu njenge-champ.
Ngethamsanqa, kulula ukwandisa iprotheni yakho yokutya:
- Yitya ngakumbi inyama, intlanzi y maqanda.
- Bandakanya umgangatho ophezulu wengca we-whey protein powder okanye i-collagen protein powder kwi-shakes yakho.
- Ukuba uyi-vegan kwaye awuyityi iprotheni ye-whey, qwalasela i-hemp okanye iprotheni ye-ertyisi.
- Khetha i-protein ephezulu, i-ketogenic snacks.
Kwaye kunjalo, cwangcisa loo manani ukuze uqiniseke ukuba utya iprotheyini eyaneleyo yonke imihla ukuze ufumane i-keto.
- I-2,27kg yeJar ye-Hazelnut ye-Chocolate ene-flavored Whey Protein
- 23g protein ngokukhonza
- Yenziwe ngezithako zeprimiyamu
- Ifanele abantu abatya imifuno
- Unikezelo ngesingxobo ngasinye: 75
- I-Banana Flavour - 2.27kg
- Iiprotheyini zinceda ukugcina kunye nokwandisa ubunzima bemisipha
- Le phakheji iqulethe i-75 servings
- Ifanele ukutya kwemifuno.
- Onke amabango ezempilo kunye nesondlo aqinisekisiwe liGunya loKhuseleko loKutya laseYurophu-EFSA
- Le mveliso yayiyimveliso yePBN ngaphambili. Ngoku yeye-brand ye-Amfit Nutrition kwaye inefomula efanayo, ubungakanani kunye nomgangatho
- I-cookie kunye ne-cream flavour - 2.27kg
- Iiprotheyini zinceda ukugcina kunye nokwandisa ubunzima bemisipha
- Le phakheji iqulethe i-75 servings
- Ifanele ukutya kwemifuno.
- I-Strawberry Flavour - 2.27kg
- Iiprotheyini zinceda ukugcina kunye nokwandisa ubunzima bemisipha
- Le phakheji iqulethe i-75 servings
- Ifanele ukutya kwemifuno.
- Onke amabango ezempilo kunye nesondlo aqinisekisiwe liGunya loKhuseleko loKutya laseYurophu-EFSA
- I-Vanilla Flavour - 2.27kg
- Iiprotheyini zinceda ukugcina kunye nokwandisa ubunzima bemisipha
- Le phakheji iqulethe i-75 servings
- Ifanele ukutya kwemifuno.
- Onke amabango ezempilo kunye nesondlo aqinisekisiwe liGunya loKhuseleko loKutya laseYurophu-EFSA
- I-PBN - I-Canister ye-Whey Protein Isolate Powder, 2,27 kg (I-Chocolate Flavour)
- Isitya ngasinye sine-26 g yeprotheni
- Yenziwe ngezithako zeprimiyamu
- Ifanele abantu abatya imifuno
- Unikezelo ngesingxobo ngasinye: 75
# 3. Uloliwe wamandla
Ukuqhubela phambili iinjongo zakho zokwakha izihlunu kwaye ujabulele iinzuzo ze-keto, kufuneka ubeke umzamo.
Kodwa akuyomfuneko ukuba uzive njengomsebenzi. Umthambo wokunyamezela, oko kuphucula imo, kunokuba mnandi kakhulu.
Nantsi eminye imisebenzi eyonwabisayo yokwakha izihlunu:
- Ukunyuswa kwekhompawundi enzima njenge-chin-ups, squats, i-bench presses, kunye ne-deadlifts.
- Yoga okanye Pilates.
- Ukuzivocavoca umzimba okufana ne-push-ups, iiplanga, kunye ne-squats yomzimba.
- Ukubheqa.
- Sprint, yintoni kwandisa iihomoni ze-anabolic njenge testosterone.
Uluhlu luyaqhubeka, ke khetha enye okanye ezimbini kwaye uqinisekile ukuba unamandla.
# 4. Izongezelelo zokudala
Ngaba uyakhumbula i-glycogen? Luhlobo lwakho lokugcina iswekile, egcinwa ikakhulu kwiiseli zezihlunu.
Nangona kunjalo, i-carb ephantsi yokutya i-ketogenic ayikwenzi ngokuthe ngqo i-glycogen kwiimbaleki ezinzulu. Ukuba uhlala uchitha i-muscle glycogen ngokusebenza nzima, unokufuna ukunyusa umdlalo wakho wokuncedisa.
Thatha i-creatine. I-Creatine ikunceda udibanise kwaye ugcine iivenkile ze-glycogen, kwaye mhlawumbi nayiphi na i-athlete ye-keto ehlengahlengisiweyo kufuneka ithathe.
Ukongeza kokunyuka kwe-glycogen, I-creatine yinto yendalo kwaye ikhuselekile kwaye iyanceda ukuba:
- Yakha amandla kunye nezihlunu.
- Ikhusela ukulahleka kwemisipha enxulumene neminyaka.
- Yandisa amandla okuqhushumba.
- Ukwandisa ukusebenza kwengqondo.
Kufuneka ithathwe njani i-creatine? Olona khetho lwakho luyi-creatine monohydrate, elona xabiso liphantsi, eliphandiweyo, kunye neyona ndlela ikhoyo yolu longezelelo.
- I-PBN - I-Creatine Pack, i-500g
- Ngokuthathwa kwemihla ngemihla ye-3 g, i-creatine iphucula ukusebenza komzimba ngexesha elifutshane, elibukhali okanye eliphindaphindiweyo.
- Ukuxuba ngokulula ngamanzi okanye iiprotheyini ezixubha
- Ibonelela nge-5g ye-micronized creatine monohydrate ecocekileyo
- Ingathathwa ngaphambi, ngexesha okanye emva kokuzivocavoca
- I-MONOHYDRATED CREATINE: I-Powder Creatine ene-Plus formulation, ifakwe kwibhotile ye-1Kg. Ifomula ephucukileyo yeCreatine Monohydrate yoKusebenza ngokuPhezulu. Iboniswe ukwakha umzimba, i-crossfit, ...
- UKWANDA KWE-MUSCLE: I-Creatine Monohydrate igalelo ekwandeni kwe-muscle mass, inceda ukunyusa ukusebenza, okuchaphazela amandla kunye nezakhono zezemidlalo zomdlali. Iqulathe...
- IZIQULATHO: NgeTaurine kunye neMagensium ukulwa nokudinwa kwemisipha. Iqulethe i-carbohydrates ephezulu yokugcina i-creatine eninzi kwisihlunu. Onke amacandelo a...
- UKUBONISWA KWE-CREATINE MONOHYDRATED: Olu longezelelo lwezemidlalo lunikezelwa njengobunyulu obuphezulu be-creatine mono hydrate powder efanelekileyo ukunyibilika naphi na apho ukhoyo. 1Kg imbiza ene...
- UMGANGATHO OGQIBILEYO KUNYE NOMQULU: Uphantsi kakhulu kwi-Fat, iphezulu kwi-Carbohydrates, i-Gluten Free, i-Sugars Added Added, i-Digestibility egqwesileyo kunye ne-Flavour enzulu.
Yintoni ongayi kuyenza xa usenza ukwakha umzimba kunye ne-keto
Kukho iingcamango ezininzi eziphosakeleyo abantu abawela kuzo xa bezilolonga nge-carb ephantsi, indlela yokuphila enamafutha amaninzi. Ezi zezona ziqhelekileyo ukuba ziphephe.
Ukutya kwe-cyclical ketogenic
Inkolelo eqhelekileyo kukuba kufuneka utye iicarbohydrates kanye okanye kabini ngeveki xa usaqala. Oku kwaziwa ngokuba yi I-cyclical ketogenic diet (CKD).
Ngelixa i-CKD inokukunceda ukuba ufumane imisipha, kungcono ukuyivavanya emva kokuba unamava amaninzi kunye nokutya kwe-ketogenic.
Ukuba ungumqali we-keto, umzimba wakho usasetyenziselwa ukutshisa i-carbohydrates njengowona mthombo wamandla. Ngokulayisha i-carbs ngeveki nganye, uya kuthoba inkqubela phambili yakho.
umzimba wakho udinga ixesha lokulungelelanisa ekusebenziseni ngokufanelekileyo ii-ketones.
Kungathatha ukuya kwiveki okanye ngaphezulu ngaphambi kokuba umzimba wakho uqhelane nokutshisa amanqatha ukuze ufumane amandla.
Le yinto eyenzekayo xa utya iikhabhoni rhoqo ngeempelaveki xa ungekho iqhelaniswe namafutha:
- Ngokomyinge, kuya kuthatha iintsuku ezimbini ukuya kwezintathu ukungena kwi-ketosis emva kokuphelisa i-carbs.
- Nje ukuba uMgqibelo ujikeleze kwaye ulayishe kwi-carbs, awusekho kwi-ketosis.
- Umzimba wakho ke kufuneka usete kwakhona umjikelo wokuncipha kwecarbohydrate yesibindi ukuze uqalise ukwenza iiketoni.
Lo mjikelo kunye nesigaba senguqu ye-ketogenic kuthetha ukuba uya kuba kwimeko ye-ketosis enye okanye iintsuku ezimbini ngeveki.
Umntu omtsha kwi-keto kufuneka abe kwi-low-carb, ukutya okunamafutha aphezulu ubuncinane inyanga ngaphambi kokuba athathele ingqalelo i-CKD. Emva kwenyanga, abantu abaninzi bayakwazi ukudlula ukugcwaliswa kwecarb rhoqo ngeentsuku ezili-15 okanye kanye ngenyanga endaweni yeveki nganye.
Kukwaxhaphakile ukuba abantu bathathe indlela engalunganga xa belandela i-CKD.
Esinye sezizathu eziphambili zokuba abantu bahambe kwi-cyclical ketogenic diet kungenxa yokuba bacinga ukuba banokutya nantoni na abayifunayo, ukusuka kwi-pizza ukuya kwi-Oreos, ngaphandle kokukhathazeka ngokutshabalalisa ukutya kwakho.
Le yimpazamo eqhelekileyo.
Ukulayishwa kwe-carbohydrate eyaneleyo yokwakha umzimba kufuna amafutha aphantsi kakhulu, i-high-carbohydrate intake enye ukuya kwiintsuku ezimbini ngeveki. Ukutya okungenamsoco njengepizza kunamafutha amaninzi kunye neecarbohydrates. Kodwa i-ERC ayikho ipasiti yamahhala yokutya nantoni na oyifunayo.
Endaweni yoko, kufuneka uqale nge ukutya okusemgangathweni kwe-ketogenic.
I-Ketosis inezibonelelo zokulondoloza izihlunu, kodwa kuphela ukuba ulungelelanise ukutya kwe-ketogenic. Xa uqala, unokulahlekelwa yincinci encinci yobunzima. Oku kungenxa yokuba umzimba wakho ufuna iswekile, kuba awukayazi indlela yokusebenzisa iiketones ukwenza isibaso, ngoko ke ithatha iswekile evela kwi-amino acids ngokusebenzisa izihlunu zakho.
Xa uqala nge-CKD, uya kuhlala uthatha amanani amancinci e-amino acids kwimisipha yakho kwaye ungene kwaye uphume kwi-ketosis ukuze ungaze uziqhelanise ngokupheleleyo nokutya kwe-keto.
Kuphephe i-CKD, ukugcwala kwecarbohydrates, kunye nokutya okungenamsoco, ubuncinci kwinyanga yakho yokuqala ye-keto.
Iintsuku zokukopela rhoqo
Ukuba nesidlo sokukhohlisa rhoqo kwamkelekile. Abantu abaninzi bathanda ukusebenzisa iintsuku zokukopela ukuze baphumle baze banandiphe ukutya okungenamsoco.
Kodwa abantu abaninzi benza impazamo yokutya ukutya okungenampilo xa benosuku lokukopela. Into yokuba utye iqhekeza lekeyiki yetshokolethi ayithethi ukuba kufuneka uyitye yonke.
Kunoko, zivumele ngaphezulu okanye ngaphantsi ukukopela iintsuku kuxhomekeke ekubeni ukude kangakanani kwiinjongo zakho.
Ngokomzekelo, ukuba kufuneka ulahlekelwe yi-45 kg, ukutya okuninzi okukhohlisayo okutyayo, kuya kuthatha ixesha elide ukuba ufikelele kwinjongo yakho yokulahlekelwa ubunzima.
Ngokuchasene noko, ukuba sele usondele kubunzima obujoliswe kuyo kwaye ukwisidlo se-ketogenic ukuze uzive ulungile kwaye ugcine amandla azinzile, unokukopela ngokuphindaphindiweyo.
Uqeqesho oluzila ukutya
Kukho ukungaqondi kakuhle ukuba uqeqesho kwisisu esingenalutho kuya kukunceda utshise amanqatha amaninzi. Yiyo loo nto abanye abantu bezama i ukutya okukhawulezileyo ngelixa ukwi-keto.
Oku kukungaqondi kwaye kunokuba nefuthe kwiinjongo zakho zokulahleka kwamafutha. Umzimba wakho udinga amandla kwaye awutshisi amanqatha kuphela.
Xa uqeqesha kwisisu esingenalutho, ungalahlekelwa ngamanqatha, kodwa unokutshisa ubunzima bomzimba obunzima. Ayilunganga ncam iinzuzo ze-keto.
Ukuba wenza umthambo obukhali, iprotein yezilwanyana kunye ne-MCT ye-oyile yomgubo iya kukunika amandla angakumbi wokuzilolonga ngcono ukunceda ukutshisa amanqatha ngaphandle kokuphulukana nezihlunu.
Gxininisa kuphela kwii-ketones
Ngenxa yokuba uvelisa ii-ketones akuthethi ukuba ulahlekelwa ubunzima. Ukutya kakhulu kuya kulimaza imizamo yakho yoqeqesho kunye neenjongo zakho zomzimba, ezifana nokulahlekelwa kwamafutha kunye nokuzuza kwemisipha.
Esikhundleni sokugxila kwimveliso ye-ketone, kufuneka ubeke phambili ukukhula kwezicubu ezinomzimba. Tyala imali ekwakheni ubunzima obunzima kunye neprotheyini eyaneleyo kunye namafutha, kodwa gcina iliso lakho kwi-caloric intake kunye nokwakheka komzimba wakho wonke, kungekhona nje inqanaba le-ketone egazini lakho.
Injongo kukulahlekelwa ngamafutha omzimba kunye nokuphucula ukubunjwa komzimba wonke, kungekhona nje ubunzima bomzimba wonke.
Kutheni ukuvelisa ii-ketones akusoloko kufana nokusebenzisa ii-ketones
Abantu bahlala bebhidanisa ukuba namanqanaba aphezulu e-ketone kunye nokuba kwimo yokutshisa amanqatha. Oku akusoloko kuyinyani, ngakumbi ukuba ungumntu osaqalayo.
Ezinye izinto ezinegalelo kwimveliso ye-ketone zibandakanya:
- Ukutya kwamafutha ekudleni.
- Isixa samafutha omzimba onaso.
- Zilolonge rhoqo.
Ukuba namanqanaba aphezulu e-ketone akuthethi ukuba ulahlekelwa ngamafutha.
Iiketones Zingumthombo wamandla kwaye xa uqala ukuqala, kuyinto eqhelekileyo ukuba namazinga aphezulu eeketone. Oku kungenxa yokuba umzimba wakho awukaqhelani ngokupheleleyo nokusebenzisa iiketones zamandla, ngoko ke iiketones zihlala zijikeleza egazini okanye zikhutshwa endaweni yokuba zisetyenziselwe ukubasa.
Ukuba usebenzisa iikhalori ezaneleyo ezinomsoco kwaye sele unamafutha omzimba aphantsi, imveliso yakho ye-ketone iya kuba kwinqanaba eliphantsi.
Akukho kuqokelelwa kwee-ketones kuba umzimba wakho uzisebenzisa njengowona mthombo wamandla.
Okukhona uhlala kukutya kwe-ketogenic, kokukhona umzimba wakho uya kusebenza ngakumbi ekusebenziseni ii-ketones zamandla. Kuqhelekile ukuba i-keto dieters ibone amanqanaba asezantsi e-ketone ngemicu ye-ketone.
Oku akufanelanga kukubeke ecaleni kwaphela ngenxa yokuba umzimba wakho usebenzisa iiketones zamandla ngokufanelekileyo (kunokuba uzichame).
Yinto eqhelekileyo ukuba kuluhlu lwe-.6 ukuya ku-.8 mmol we-ketone wakuba ulungelelaniswe ngokupheleleyo ne-keto.
QaphelaUkuba injongo yakho kukunciphisa umzimba kwaye usenayo ipesenti ephezulu yamanqatha omzimba, kufuneka ugxininise ngakumbi ekuhlaleni uphantsi kwi-carbohydrates kunokuba utye amaninzi amaninzi. Olu tshintsho luvumela umzimba wakho ukuba usebenzise iivenkile zawo zamafutha amandla, okukhokelela ekulahlekeni okukhulu kwamafutha.
Ukuzuza kweKeto kunokwenzeka
Uninzi lweshishini lokwakha umzimba lincoma i-fat-fat, high-carb protocol yokufumana izihlunu. Ingakumbi kuba oko kuye kwaba yimeko yexesha elide.
Kodwa inzululwazi yamva nje ixhasa uluvo lokuba awudingi carbohydrates ukwakha izihlunu.
Ngokulandela izicwangciso ezingentla, uya kuqinisekisa ukuba unciphisa ixesha elithathayo ukuba umzimba wakho ulungelelanise ukutya kwe-ketogenic.
Ukwakhiwa komzimba kwi-ketogenic yokutya kuya kukuvumela ukuba wakhe izihlunu ngelixa ugcina amanqatha ubuncinci.
Ngethuba nje ubeka iliso ngononophelo amanqanaba akho e-electrolyte, ulinganise ukubunjwa komzimba wakho kuneetoni, kwaye utye inani elaneleyo leprotheyini, uya kuqala ukufumana iinzuzo ze-ketogenic kwaye ubone ukuphuculwa okukhulu kumzimba wakho wonke.