Ungena njani kwi-Ketosis ngokukhawuleza: Sika iiCarbs, Zama ukuzila ukutya, kunye neengcebiso ezingakumbi

Xa ungena kwimo ye-ketosis, umzimba wakho uyatshintsha ekusebenziseni iswekile ukuya ikakhulu usebenzisa iiketoni zokubasa. Oku kuneenzuzo ezininzi kwimpilo yakho, kuquka:

• Ukulahleka kwamafutha ngendlela enempilo.
• Ukunciphisa indlala kunye neminqweno ngelixa ugcina ugcwele ixesha elide.
• Umngcipheko ophantsi wezifo ezifana nesifo senhliziyo, uhlobo lwe-II yeswekile, kunye nomhlaza.
• Amanqanaba aphezulu amandla.
• Ukuncipha kweswekile yegazi.
• Kwaye ngokubanzi, intlalontle engcono.

Landela la manyathelo ukungena kwi-ketosis ngokukhawuleza:

1. Sika kakhulu iicarbohydrates

Umda oqhelekileyo we-carbohydrate yokutya kwe-keto ujikeleze i-30 grams ngosuku. Ukuba ungumdlali, lo mda unokunyuka ukuya kwi-100 grams imihla ngemihla.

Xa uqala ukutya okune-carb ephantsi njengokutya kwe-Atkins okanye ukutya kwe-keto, abanye abantu bafumana isiqabu okanye intuthuzelo ngokusika ngokuthe ngcembe i-carbs. Nangona kunjalo, ukuba ufuna ukungena kwi-ketosis ngokukhawuleza, ukunciphisa kakhulu i-carb yakho yokutya linyathelo eliyimfuneko. Landela umkhondo wakho we-carb ngeli xesha, ungavumeli nayiphi na i-carbs efihliweyo isilayidi phantsi kwerada.

Ukuhamba nge-carb ephantsi kulula kunokuba ucinga, nangona usitya ngaphandle okanye uhamba. Unokwenza izicelo ezikhethekileyo kwiindawo zokutyela ukuze wenze ukutya kwakho okune-carb ephantsi, njengebhekoni kunye nesandwich yeqanda ngaphandle kwesonka sesandwich.

2. Yandisa amafutha akumgangatho ophezulu

Amafutha anempilo ayinxalenye ebalulekileyo yaso nasiphi na isicwangciso sokutya se-keto. Ukuba umtsha kwi-keto yokutya, kunokuthatha ixesha ukutshintshela kule ndlela yokutya. Qinisekisa ukuba i-fat intake imele i-70-80% yeekhalori zakho zizonke.

Oku kuya kunceda umzimba wakho utshintshele ekusebenziseni amanqatha njengowona mthombo wamafutha, nangona ukuba injongo yakho ikukuncipha, kuyakhethwa ukuba unciphise ukutya kwakho kwamafutha ukuze uvumele iiseli zakho zitshise iivenkile zamafutha endaweni yokutya amafutha.

Yitya la mafutha asempilweni ukungena kwi-ketosis ngokukhawuleza:

• Ioyile ezinje ngeoyile yekhokhonathi, ioyile eyongezelelweyo enyulu, ioyile, i-MCT powder, ioyile yeavocado, okanye ioyile ye-macadamia nut.
• inyama enamafutha, izikhupha zeqanda, ibhotolo okanye ighee.
• iiketo nuts kunye nebhotolo ye nut.
• Amafutha emifuno afana neeavokhado, iminquma, okanye ibhotolo yekhokhonathi.

3. Thatha iiketoni zangaphandle

Iiketoni zangaphandle Zizongezo zokukunceda ukuba ungene kwi-ketosis ngokukhawuleza. Ezona ketones ezisebenzayo zangaphandle zezo zenziwe nge-beta-hydroxybutyrate (ii-BHB ketones). I-BHB iyona ketone ininzi kakhulu emzimbeni, eyenza i-78% yemizimba ye-ketone epheleleyo egazini. Ikwangumthombo wamafutha osebenza ngakumbi kuneglucose.

Ukuthatha ii-ketones zangaphandle kunceda umzimba wakho ukuba ungene kwi-ketosis ngokukhawuleza (ngamanye amaxesha kwiiyure ezingama-24). Usadinga ukutya ukutya okune-carb ephantsi kwe-ketogenic, kodwa ukuxhaswa kunokunciphisa ixesha elithathayo kunye nokunciphisa nayiphi na imiphumo engathandekiyo.

4. Zama ukuzila ukutya okwethutyana

Ukuzila ukutya isetyenziswa rhoqo kunye nokutya kwe keto. Iqhayisa ngenani leenzuzo zempilo, kubandakanywa ukugxininiswa okuphuculweyo, ukulahleka kwesisindo ngokukhawuleza, kunye namanqanaba aphantsi eswekile yegazi. Ikwadityaniswe nokuncipha kweempawu zezifo ezahlukeneyo. Xa isetyenziswe ngokudibeneyo kunye nokutya kwe-ketogenic, inokukunceda ukuba ungene kwi-ketosis ngokukhawuleza kwaye uncede kwisisindo kunye nokulahlekelwa kwamafutha.

Ukuba umbono wokuzila ukutya okwethutyana uyakoyikisa, zama ezi ndlela zimbini:

• ukutya okunamafutha Kubandakanya ukutya okuphantsi kweekhalori (ngokuqhelekileyo malunga neekhalori ze-1,000), malunga ne-85-90% yezo khalori ezivela kumafutha, iintsuku ezimbalwa.
• Ukuzila ukutya kangangeentsuku ezintlanu o Ukulinganisa ngokukhawuleza (FMD) ilinganisa iziphumo zokuzila ukutya ngexesha elifutshane. Ngeli xesha lifutshane, utya nokutya okunamafutha aphezulu ( ¹ ).

5. Zilolonge ngakumbi

Umthambo kunceda ukuphelisa iivenkile ze-glycogen (iglucose egciniweyo) yomzimba. Xa izitolo ze-glycogen ziphantsi kwaye zingazaliswa nge-carbohydrates, umzimba uguqukela kumafutha avuthayo ukuze ube namandla. Ke ngoko, ukonyusa ukuqina komthambo wakho kunokukunceda ukuba ungene kwi-ketosis ngokukhawuleza.

6. Thatha ioli ye-MCT

Ioyile ye-MCT inokunyusa kakhulu amanqanaba akho e-ketone yegazi ngaphezu kweoyile yekhokhonathi, ibhotolo, okanye nawaphi na amanye amanqatha ( ² ) Ukuthathwa ngokubambisana nee-ketones zangaphandle, kunokukunceda ukuba ungene kwi-ketosis yezondlo kwimiba yeeyure.

Ioli ye-MCT inokukwenza oku kuba i-triglycerides ephakathi kwe-chain-chain i-metabolized ngokukhawuleza kwaye isetyenziselwa amandla ngamaseli akho, ngokungafaniyo ne-fatty chain acids ethatha ixesha elide ukudiliza.

7. Gcina iprotheni

Ukuya kwi-keto akuthethi ukuba kufuneka usike kakhulu iprotein. Hayi.

Ukutya iiprotheyini ezaneleyo kubalulekile ukuze uzive ungcono kwi-keto diet. Ibonelela ngezondlo ezininzi ozifunayo ukuze ube sempilweni, kukunceda uhlale ugcwele, kwaye unceda ukuthintela ukuwohloka kwemisipha.

Ukungena kwi-keto ngokugxila kuphela kwi-fat kukumisela ukungaphumeleli kuba unokuqala ukufumana iziphumo ezibi ngenxa yokunqongophala kwezondlo ezibonelela ngeprotheni eyaneleyo.

Njengomgaqo jikelele wesithupha, kufuneka utye ubuncinane i-0.8 grams yeprotheni nganye ngeponti yobunzima bomzimba obhityileyo.

Ngaphezu koko, iiprotheyini ezikumgangatho ophezulu njengenyama yenkomo etyiswe ngengca nazo zibonelela ngamafutha asempilweni.

Ukuba ufumanisa kunzima ukufumana iprotheyini eyaneleyo, zama iprotein ye-whey okanye i-whey protein. de cicollagen ukukunceda uhlale ugcwele ixesha elide kwaye unikezele ngezitena eziyimfuneko zokukhula nokulungiswa.

8. Fumana ukutya okufuneka ube nakho

Ukufumana ukutya okune-keto-friendly kunye neendlela zokupheka ezilula ngundoqo ekulandeleni kunye nokonwabela ukutya kwakho kwe-ketogenic. Eyona ndlela ilula yokuphuma kwi "keto train" kukuba ungabinayo iketo ekhuselekileyo xa ulambile kwaye ufuna amandla. Ngoko nantsi into onokuyenza:

• hamba uye kuthenga kwi ukutya okuvunyiweyo kukutya kwe keto.
• Fumana kulula keto zokupheka friendly.
• Khetha amashwamshwam keto esempilweni ekuhambeni.

9. Jonga amashwamshwam akho

Kunzima kunokulandela ukutya kwe-keto ekhaya kukuhlala kwi-keto ukuba usendleleni. Xa usemsebenzini, endleleni, okanye kwisikhululo seenqwelomoya, kuphantse kube nzima ukufumana ukutya okune-keto-friendly.

Ukufumana amashwamshwam afanelekileyo ekuhambeni kungenza umahluko phakathi kokuhlala usendleleni ukuziqhelanisa nokutya kwe keto okanye ukuwa kuloliwe.

Ezinye zezona appetizers ze-keto ezilungileyo okanye i-snacks ziquka:

• IiBha zeprotheyini zeKeto.
• Ibhotolo yeKeto Nut.
• Iswekile ephantsi yenyama yenkomo.
• Amandongomane nembewu.

10. Yenza ukutshintshana kokutya okunempilo xa usitya ezivenkileni

Xa usitya ngaphandle, ukwenza utshintsho olunempilo kulula kunokuba ucinga. Akuyomfuneko ukuba ulahle iinzame zakho kuba nje usitya isidlo sasemini nomhlobo wakho..

Uninzi lweendawo zokutyela zinokuodola ngolu hlobo:

• Burger ngaphandle kwe-bun.
• Isaladi ngaphandle kokugqoka (izinxibo zihlala zilayishwa nge-carbohydrates).
• Tacos ngaphandle tortillas.
• Iziselo ezingenaswekile.

Ukuba uqala ukutya kwakho kwe-keto ngokulandela ezi ngcebiso ezili-10, kuya kuba lula kuwe ukuba wenze utshintsho ekuziqhelaniseni namanqatha.

Kuthatha ixesha elingakanani ukungena kwi-ketosis?

Awukwazi ukutsiba nje kwi-ketosis ngexesha leeyure ezingama-24. Umzimba wakho ubutshisa iswekile ukuze uphelise ubomi bakho bonke. Uya kufuna ixesha lokuziqhelanisa nokutshisa ketoni Njengamafutha.

Ke kuthatha ixesha elingakanani ukungena kwi-ketosis? Olu tshintsho lunokuthatha naphi na ukusuka kwiiyure ezingama-48 ukuya ngeveki. Ubude bexesha buya kuhluka ngokuxhomekeke kwinqanaba lomsebenzi wakho, indlela yokuphila, uhlobo lomzimba, kunye nokutya kwecarbohydrate. Kukho iindlela ezininzi onokuthi uyikhawulezise le nkqubo, njenge ukuzila ukutya okwethutyana, ukunciphisa kakhulu ukutya kwakho kwe-carbohydrate kunye ukongeza.

Khumbula: Nje ukuba ungene kwi-ketosis, akukho siqinisekiso sokuba uya kuhlala kwi-ketosis. Ukuba utya ukutya okugcwele icarbohydrates, uyaziqhelanisa Ukuhamba ngebhayisikile okanye wandise ukutya kwakho kwe-carbohydrate ekusebenzeni kwezemidlalo, umzimba wakho unokuqalisa ukutshisa i-glucose. Ukubuyela kwimeko yokutshisa amanqatha, landela iindlela ezifanayo ozenzileyo ukungena kwi-ketosis ekuqaleni.

Iingcebiso ezi-3 ezongezelelweyo zokuTshintshela kwi-Keto

Xa umzimba wakho ungena okokuqala kwi-ketosis, utshintsha ukusuka kumthombo wamafutha owuthandayo. Olu tshintsho lunokubangela iziphumo ebezingalindelekanga ezifanayo kwabo banomkhuhlane kwabanye abantu, njengokudinwa, intloko ebuhlungu, ukuba nesiyezi, ukunqwenela iswekile, inkungu yobuchopho, neengxaki zesisu. Oku kudla ngokuba yi "keto flu."

I-exogenous ketone supplementation inokunceda ukunciphisa ezi mpawu zingafunwayo. Ukuba izongezo azonelanga, zama la macebiso:

1. Hlala umanzi

Abantu abaninzi bafumana ukuhla kobunzima bamanzi xa betshintsha ekutyeni ukutya okuqhelekileyo kwe-carb kwi-keto diet. Ngoko ke, kubalulekile ukuhlala u-hydrated. Kwakhona, indlala idla ngokuphazama njengokuphelelwa ngamanzi emzimbeni. Kuphephe oku ngokusela amanzi rhoqo, ngakumbi xa unomnqweno okanye ulambile.

2. Thatha i-electrolytes ukuphepha i-keto flu

Ukongeza kokusela amanzi amaninzi, kubalulekile ukuthatha ii-electrolyte ukunceda ukubuyisela ukulahleka kolwelo kunye nokuzalisa zonke ii-electrolytes ezilahlekileyo kunye nazo.

3. Lala ngokwaneleyo

Ukulala ngokwaneleyo kubalulekile ekusebenzeni kwehomoni kunye nokulungiswa komzimba. Ukungalali ngokwaneleyo akulunganga kumadlala akho eadrenal kunye nolawulo lweswekile yegazi. Zama ukulala ubuncinane iiyure ezisixhenxe ngobusuku. Ukuba unengxaki yokulala okusemgangathweni, yenza indawo evumela ukuba uphumle, njengokugcina igumbi lakho lokulala lipholile, ukucima zonke izixhobo zombane kwiyure okanye ezimbini phambi kokuba ulale, okanye ukunxiba imaski yokulala.

Ungazi njani ukuba ukwi-ketosis

Ukuba injongo yakho kukungena kwi-ketosis ngokukhawuleza, kufuneka ujonge amanqanaba akho e-ketone. Ngoba? Uvavanyo lukunceda ukuba uqaphele ukuba kukuphi ukutya okanye imikhwa ekukhabela ngaphandle kwe-ketosis.

Kukho iindlela ezintathu eziphambili zoku Jonga amanqanaba akho e-ketone:

• Uhlalutyo lomchamo: Nangona le yenye yeendlela ezifikelelekayo, ikwayeyona ingachanekanga. Iiketoni ezingasetyenziswanga ziwushiya umzimba ngomchamo, okuthetha ukuba ulinganisa iiketoni ezingasetyenziswanga nezingatshiswanga.
• Le yeyona ndlela ichaneke kakhulu kuneemvavanyo zomchamo, kodwa ayiyonto ilungileyo. Le ndlela ilinganisa inani le-acetone (omnye umzimba we-ketone), xa kufuneka uzame ukulinganisa inani le-BHB ketone.
• Le yeyona ndlela icetyiswayo nechanekileyo yokujonga amanqanaba akho e-ketone. Ngentsimbi encinci yomnwe, unokulinganisa inqanaba le-BHB ketones egazini.

Isizathu #1 sokuba awukho kwi-Ketosis okwangoku

Ukuba uzame zonke ezi ndlela zingasentla kwaye awukangeni kwi-ketosis, eyona nto ixhaphakileyo ngunobangela ukugqithisa iicarbohydrate.

IiCarbs zinokungena kwisidlo sakho semihla ngemihla kwaye zikugcine ukuba ungangeni okanye uphume kwi-ketosis, kwaye esi sesona sizathu siqhelekileyo sokuba kutheni i-keto dieters entsha ivakalelwa kukuba zenza yonke into ngokufanelekileyo kwaye ayikangeni kwi-ketosis.

Iicarbohydrate ezifihlakeleyo zinokuvela:

• Ukutya kwiindawo zokutyela. Ngokomzekelo, iisosi ezininzi zineswekile.
• I-snacks "enempilo". Uninzi lwamashwamshwam, kwanabo bajongwa njengekhabhu ephantsi, banezithako ezincinci kunye neesyrups nyusa iswekile yegazi kwaye ndikukhabe ngaphandle kwe-ketosis.
• Amandongomane amaninzi kakhulu. Amantongomane sisnack esikhulu se-keto, kodwa ezinye zazo ziphezulu kwi-carbs kunabanye. Ukutya amandongomane ngaphandle kokulinganisa inani kunokukutyhala ngaphezulu komda wakho.

Isiphelo

Ukuba ujonga amanqanaba akho e-ketone rhoqo, landela amanyathelo e-10 achazwe ngasentla, thatha izongezelelo xa kufuneka, kwaye ubukele i-carb yakho ethathayo, awusayi kuphinda uzibuze ukuba kuthatha ixesha elingakanani ukungena kwi-ketosis. Uya kuba kwi-ketosis, utshisa amanqatha kwaye ufikelele ngamandla kwiinjongo zakho zempilo kungekudala.