Kule minyaka yangoku, Ukutya ketogenic iye yafumana ukuthandwa okukhulu njengoko abantu abaninzi befunda malunga nempilo kunye nezibonelelo zokuncipha kobunzima be-ketosis. Nangona kunjalo, kusekho ukudideka malunga nendlela i-ketosis esebenza ngayo kunye nendlela yokungena kwi-ketosis kwindawo yokuqala.
Okulandelayo, uya kufunda indlela yokungena kwi-ketosis kunye nendlela yokugcina i-metabolism etshiswa ngamafutha.
Isiqulatho
Yintoni i-ketosis?
I-Ketosis yenzeka xa umzimba wakho unokufikelela kancinci okanye ungenakho ukufikelela kwiicarbohydrates, umthombo owuthandayo wamafutha. Ukungabikho kwe-carbohydrates, iqala ukudiliza kunye nokutshisa izitolo zamafutha ukuze zibe namandla.
Xa umzimba wakho ukwi-ketosis, amafutha ayaqhekeka kwaye imizimba ketone, ezikwabizwa ngokuba zii-ketones, zenzelwe ukuba usebenzise amandla. Ukuba kwimeko ye-ketosis kunokuba neenzuzo ezininzi zempilo, kubandakanya ( 1 ):
- ukulawula indlala kunye ukuhla ukusinda.
- Amanqanaba aphuculweyo ushukela kunye ne-insulin egazini.
- Bhetele ukucaca kwengqondo kunye namanqanaba amandla angcono.
- Amathuba amancinci ukudumba.
- Ukunciphisa umngcipheko wezifo ezingapheliyo, kuquka isifo sentliziyo.
- ukuncipha kokumelana ne-insulin kunye uhlobo lwe-2 lokuthintela isifo seswekile.
Ungena njani kwi-ketosis
Injongo yokutya kwe-ketogenic kukungena kwimeko ye-metabolism etshiswa ngamanqatha eyaziwa ngokuba yi-ketosis. Ukuba eli lixesha lakho lokuqala uzama ukutya kwe-ketogenic, landela la manyathelo ukukunceda ukuba ungene kwi-ketosisInqaku elikhawulezayo malunga nokutshintshela kwisimo se-ketogenic: Ngethuba lokuqala uzama ukungena kwi-ketosis, unokufumana iziphumo ezibi ezaziwa ngokuba keto flu. Ezi mpawu zinokubandakanya ukutyhafa, inkungu yengqondo, intloko ebuhlungu, kunye nezinye iimpawu zexesha elifutshane ekufuneka ziphele malunga neveki.
Inyathelo 1: Nciphisa ukutya kwakho kwecarbohydrate
Kukutya kwe-ketogenic, kuya kufuneka unciphise kakhulu ukutya kwakho kwe-carbohydrate. Kwi-keto, malunga ne-5-10% yeekhalori zakho zemihla ngemihla ziya kuvela kwi-carbohydrates. Oku kulingana malunga ne-30 ukuya kwi-50 grams ye-carbohydrates ngosuku, iqhezu onokulibona kukutya okuqhelekileyo kwaseMelika.
Kwi-keto, uninzi lwezi carbs ziya kuvela kwi-keto-friendly, i-vitamin-rich rich foods, kubandakanywa nemifuno eluhlaza eluhlaza kunye neziqhamo eziphantsi kweswekile. Qiniseka ukuba ujonge uluhlu olupheleleyo lwe ukutya okutyayo kwi-ketogenic diet.
Inyathelo 2: Yandisa ukutya kwakho kwamafutha
Enye yezona mpazamo zixhaphakileyo ezenziwa ngabantu xa beqala ukutya kwe ketogenic kukujongela phantsi ukuba mangakanani amanqatha abaya kuyidinga. Okunye ukutya okune-carb ephantsi njenge-Atkins ikhuthaza indlela ephantsi ye-carb kunye ne-high-protein intake. Ngokwahlukileyo, ukutya kwe-ketogenic kukutya okunamafutha aphezulu kunye neprotheyini ephakathi ukuze kugcinwe ubunzima bemisipha.
Kwisicwangciso sokutya se-ketogenic, malunga ne-70-80% yeekhalori zakho kufuneka zivele kumafutha ukuze kwandiswe imveliso ye-ketone. Khetha imithombo yamafutha njenge-MCT (i-medium chain triglyceride) ioli, i-olive oil, i-coconut oil, i-avocados, i-oyile yeeavokhado, i-nuts kunye nembewu.
Inyathelo lesi-3: Yongeza inqanaba lakho lomthambo
Njengoko usenza umthambo, umzimba wakho usebenzisa iivenkile ze-glycogen (okanye i-glucose egciniweyo) ukuze ube namandla. Kwiminyaka emininzi, iimbaleki ezininzi zilandela iingcebiso zezondlo malunga "nokulayisha i-carb," ukutya okuninzi okutyebileyo kwe-carbohydrate ngaphambi koqeqesho okanye ukhuphiswano. Nangona kunjalo, ukuba uyakuphepha ukutya i-carbohydrates ngaphambi kokubetha i-gym, unokufumana i-ketosis emva kokuzivocavoca. 2 ).
Inyathelo lesi-4 – Zama ukuzila ukutya okwethutyana
Ukutyhubela imbali, abantu bebekwazi ukuhlala ixesha elide bengatyi. Ngeli xesha, abantu bangena kwi-ketogenic state.
Ukuphindaphinda le nkqubo yendaleko, ungazama ukuzila ukutya okwethutyana. Uphando olutsha lubonisa ukuba ukukhawuleza okuhlala ngaphezu kweeyure ze-12, okanye ixesha elongeziweyo lokutya okunekhalori ephantsi, kunokunceda ukuguqula ukutshintshwa kwe-metabolic, kukubeka kwindawo yokutshisa amafutha ( 3 ).
Jonga esi sikhokelo kwi iintlobo ezahlukeneyo zokuzila ukutya okwethutyana ngolwazi oluthe kratya.
Inyathelo lesi-5-Thatha i-Exogenous Ketone Supplements
Xa i-ketosis yesondlo ingonelanga, ngamanye amaxesha izongezo zinokukunceda ukuba ungene kwimeko ye-ketogenic. Ii-ketones zangaphandle, ezizezo zingaveliswanga ngumzimba (oko kukuthi imizimba ye-ketone engapheliyo), izongezelelo ze-ketone ezinokunyusa inani leeketone ezisetyenziswa ngumzimba wakho ngokuzisa ngokuthe ngqo kwigazi ngokuncedisa.
I-Exogenous Ketone Base inokuthatyathwa nangaliphi na ixesha lemini, kukunceda ukwandisa amanqanaba e-ketone yegazi ngexesha lokutshintshwa kwi-ketosis okanye emva kokutya okutyebileyo kwe-carbohydrate. Esi songezo siqulethe i-ketone body eyaziwa ngokuba yiBHB (beta-hydroxybutyrate), eyona ketone ininzi kakhulu emzimbeni. Ikwangumthombo okhethwa ngumzimba wamandla xa iglucose ingekho ( 4 ).
Ungayigcina njani i-ketosis
I-Keto ayenzelwanga ukuba ibe kukutya kwexesha elifutshane, yenzelwe ukuba ibe yindlela yokuphila. Kwaye inxalenye yayo nayiphi na indlela yokuphila esempilweni yenza indawo yeemeko zokwenyani ezifana nemibhiyozo, iminyhadala ekhethekileyo, uhambo, kunye neeholide.
Nokuba uhamba, undwendwela usapho ekhefini, okanye ukonwabela ii-cocktails ngeyure eyonwabileyo, usenokungakwazi ukugcina i-ketogenic state 100% yexesha. Kodwa ukuba ulandela iingcebiso ezingezantsi, uya kukwazi ukugcina imeko yokutshisa amanqatha ixesha elininzi kwaye ubuyele kwi-ketosis emva kokutya i-carbs eninzi kakhulu.
Bala iimacros zakho kwi-ketogenic diet
Khumbula indlela yegolide ye-ketosis: i-carb ephantsi, iprotheni eyaneleyo kunye namafutha amaninzi.
Izixa ezichanekileyo zeekhabhu, iiprotheyini, kunye namafutha anokwahluka ukusuka kumntu ukuya kumntu, ngoko kuya kufuneka wenze uvavanyo oluthile ukuze ufumane oko kusebenza kakuhle kuwe.
Ukutya okuqhelekileyo kwe-ketogenic, ngokuqhelekileyo malunga nama-70% amafutha, i-25% yeprotheyini, kunye ne-5% ye-carbs.
Ukufumana uqikelelo oluchanekileyo lweenjongo zakho ezinkulu (uthathela ingqalelo ubunzima bomzimba wakho, i-BMI, kunye nenqanaba lomsebenzi womzimba), sebenzisa i-keto macro calculator ukufumana i-keto macros yakho yesiko. Ngaloo ndlela, uya kuzazi iigram ezichanekileyo zeekhabhorethi ezipheleleyo, iprotheni, kunye namafutha omele uwadle.
Lawula iicarbohydrates zakho ukuze uhlale kwi-ketosis
Ukutya kwekhabhohayidrethi kufuneka kugcinwe kusezantsi kakhulu (kwaye kutyebe phezulu) ukuze umzimba wakho usebenzise amandla awo endalo okutshisa amanqatha. Awusoze ufikelele kwi-ketosis ukuba awukhuthalanga ekufumaneni inani le-carb elifanelekileyo lomzimba wakho.
Eyona ndlela ilungileyo yokumisela elona nani lichanekileyo lobalo lwe-carb olulungele wena kukubala i-calorie yakho yonke yemihla ngemihla. Kwakhona, ungasebenzisa i-keto macro calculator kule nto.
Vavanya amanqanaba akho e-ketone
Into enkulu malunga ne-ketosis kukuba ayisiyonto nje yokutya, yimeko enokulinganiswa yemetabolism. Ukwazi ngenene ukuba uku-ketosis, vele uvavanye amanqanaba akho e-ketone. Kukho imizimba emithathu ye-ketone: acetone, i-acetoacetate y i-beta-hydroxybutyrate (BHB). Iindlela ezintathu zokuvavanya amanqanaba akho e-ketone zezi:
- Uhlalutyo lomchamo: imizimba yeketone engaphezulu ikhutshwa ngomchamo. Ungasebenzisa i-keto strips (okanye imichilo yomchamo) ukuvavanya ngokulula amanqanaba e-ketone ekhaya. Nangona kunjalo, le asiyondlela ichanekileyo.
- Uvavanyo lwegazi: Eyona ndlela ichanekileyo (kwaye ibiza kakhulu) yokulinganisa amanqanaba akho e-ketone ngemitha yegazi. Kanye njengemitha yeglucose yegazi, uya kuhlaba umnwe wakho, uchaze ithontsi legazi, kwaye usebenzise imitha yegazi ukulinganisa amanqanaba e-ketone yegazi.
- Uvavanyo lokuphefumula: I-acetone yomzimba we-ketone inokubonwa ngokuphefumla. Ukusebenzisa imitha yokuphefumula, njengemitha ye-Ketonix, inokulinganisa amanqanaba akho e-ketone xa ukhupha. Le yeyona ndlela incinci ichanekileyo.
Indlela epheleleyo yokungena kwi-ketosis
Ukutya kwe-ketogenic kukutya okunamafutha amaninzi, okuphantsi kwe-carbohydrate ezama ukungena kwimeko ye-metabolic eyaziwa ngokuba yi-ketosis. Nje ukuba ukwi-ketosis, unokufumana inani leenzuzo zempilo kubandakanya ukwehla kobunzima, iswekile yegazi engcono kunye namanqanaba e-insulin, ukuncipha kokudumba, kunye nokucaca kwengqondo okwandisiweyo.
Ukwazi ukungena kwi-ketosis kubandakanya ukutya amanqatha amaninzi ngelixa ugcina i-carb count yakho isezantsi kakhulu. Xa i-ketosis yesondlo ingonelanga, ungazama ukuzila ukutya okwethutyana, ukonyusa umthambo wakho, okanye ukongeza ngee-ketones zangaphandle.
Qiniseka jonga rhoqo amanqanaba akho e-ketone ukuvavanya ukuba ugcina i-ketosis ngokufanelekileyo. Ukuba akunjalo, vele uphonononge indlela otya ngayo, wenze uhlengahlengiso kwindlela otya ngayo, kwaye uphinde uvavanye.
Ukufikelela kunye nokugcina i-ketosis ayenzeki ngobusuku, kodwa ngomonde, ukunyamezela, kunye nolwazi oluqinileyo, ungonwabela impilo ye-keto enempilo.