Kuthatha ixesha elingakanani ukungena kwi-ketosis?

"Ngaba andikho kwi-ketosis okwangoku?" Ngumbuzo oqhelekileyo phakathi kwe-keto dieters.

Ixesha lokungena kwi-ketosis lixhomekeke kwishedyuli yakho yokutya, inqanaba lomsebenzi, i-carbohydrate ethathayo, kunye nezinye izinto ezininzi. Ewe, i-ketosis inzima.

Oko kwathiwa, abantu abaninzi baqala ukuvelisa ketoni phakathi kweentsuku zokuba yi-ketogenic. Kodwa ukuvelisa ii-ketones akufani nemeko ye-metabolic ye-ketosis, enokuthatha ixesha elide.

Qwalasela eli nqaku isikhokelo sakho esekwe kwisayensi kwi-ketosis. Uya kufunda ukuba kuthatha ixesha elingakanani, ukuxelela njani ukuba uku-ketosis, kunye neengcebiso zokutshintshela kwi-ketosis.

Ixesha elingakanani ukungena kwi-ketosis

Ngokutsho kweminye imithombo, i-ketosis ichazwa njengamanqanaba aphezulu e-ketone yegazi ngaphezu kwe-0,3 millimoles / ilitha (mmol / L) ¹ ). Oku kunokulinganiswa ngovavanyo lwegazi.

Abanye abantu baya kungena kwi-ketosis emva kokuzila ukutya ubusuku bonke, ngelixa abanye banokufuna iintsuku ezininzi ze-low-carb dieting ukuqala ukwenza ii-ketones. "Ixesha lakho le-ketosis" lixhomekeke kwizinto ezahlukeneyo.

Uza kufunda ezo zinto kungekudala, kodwa okokuqala inqaku elibalulekileyo: ukuba nee-ketones eziphakamileyo zegazi akuthethi ukuba ulungelelaniswe ne-keto-adapted okanye i-fat-adapted.

ziqhelaniswe namafutha kuthetha ukuba umzimba wakho unokusebenzisa ngokufanelekileyo amafutha omzimba agciniweyo ukuze ube namandla. .

Kodwa ukwenza ii-ketones akufani nokusebenzisa ii-ketones njengomthombo wamandla. Unokwenza iiketoni ezininzi emva kwe-a I-dosing yeeyure ezili-16 ngamaxesha, kodwa keto-adaptation ithatha ixesha elide, ngokuqhelekileyo iiveki ezimbini ukuya kwezine.

Kwaye qikelela ntoni? Kuya kufuneka ulungelelanise amanqatha ngaphambi kokuba izibonelelo zempilo ze-keto ziqale ukukhaba.

Oku kunokubandakanya:

• Ukuncipha kwamafutha: Ukulahleka kwesisindo sokuqala kwiveki yokuqala ye-keto ubukhulu becala bubunzima bamanzi, kodwa xa sele ilungelelanise amanqatha, iiseli zakho ziqala ukutshisa amanqatha omzimba. ² ) ( ³ ).
• Amandla azinzile ngakumbi: Ukubaleka amanqatha kuthetha ukuphuma kwi-sugar roller coaster enokukhokelela ekuxhathiseni kwe-insulin kunye nokungena kwi-keto energy bandwagon.
• Ukwehliswa kweminqweno: Isiphumo esihle sokusebenzisa amanqatha kumandla sithetha iminqweno embalwa. Ngoba? I-ghrelin ephantsi (ihomoni yakho yendlala), i-CCK ephantsi (i-appetite stimulator), kunye nolunye utshintsho lweekhemikhali lwenzeka njengoko lulungelelanisa amanqatha.
• Ukuqonda okucacileyo: Emva kwenkungu yokuqala yengqondo ye keto flu, unokulindela ukufumana amandla acocekileyo, acacileyo. Amanqanaba aphezulu e-ketone anxulunyaniswa nenkumbulo engcono yokusebenza, ingqwalasela ebonakalayo, kunye nokusebenza kokutshintsha umsebenzi kubantu abadala ( ⁴ ).
• Ukuchasa okuphuculweyo: Kwi-1.980, uDkt. Steve Phinney wabonisa ukuba i-keto dieters yahlala ixesha elide kwi-treadmill kunabantu abane-carb ephezulu.

Ingongoma yile: Ukuqhelanisa amanqatha kwahlukile ekubeni kwi-ketosis. Ukuziqhelanisa namanqatha kunokuthatha iiveki, ngelixa ukungena kwi-ketosis kunokuthatha iintsuku okanye iiyure kuphela.

Umlinganiselo ukuba ukwi-ketosis

Njengoko usanda kufunda, ukuba kwi-ketosis akuhambisani nokutshintshwa kwamafutha. I-Ketosis ibhekisa ekubeni neeketoni eziphakamileyo egazini lakho, umphefumlo, okanye umchamo.

Ukulinganisa amanqanaba akho e-ketone inokukunika umbono wokuba uphi na umzimba. Nantsi indlela:

#1: Uvavanyo lwegazi

Uvavanyo lwegazi lwe-ketone luqala kuloluhlu kuba yeyona ndlela iqinisekisiweyo yokulinganisa i-ketosis. Unokulinganisa ii-ketones kwilebhu okanye usebenzise imitha ye-ketone yegazi ekhaya.

Ezi mvavanyo zilinganisa umzimba we-ketone obizwa ngokuba yi-beta-hydroxybutyrate (BHB) egazini. Nantoni na engaphezulu kwe-0.3 mmol / L ithathwa njengephezulu, kodwa amanqanaba afanelekileyo anokuba kumntla we-1 mmol / L. ⁵ ).

#2: Iimvavanyo zokuphefumula

Uvavanyo lokuphefumula kweKetone lulinganisa i-acetone, umzimba weketone onoxanduva lwento eneziqhamo eyaziwa ngokuba “.umoya keto” (abanye bathi ngumphefumlo onukayo).

Uvavanyo lokuphefumula aluqinisekiswanga njengovavanyo lwegazi, kodwa uphando oluthile lufumene ukuba amanqanaba e-acetone ahambelana ngokufanelekileyo namanqanaba eBHB egazini.

#3: Uhlalutyo lokuchama

Le yeyona ndlela ilula yokulinganisa inqanaba lakho le-ketosis, kodwa hayi eyona ithembekileyo.

Imicu yomchamo isenokuchaneka kancinane kunovavanyo lwegazi, kodwa iyenza ibe lula ukuyisebenzisa. Ukuchama ngokulula kwimicu, jonga utshintsho lombala, kwaye ufumane ixabiso elihambelanayo le-ketosis kwileyibhile.

Ngokutsho kophando, ixesha elifanelekileyo lokulinganisa i-ketones ye-urinary ekuseni kusasa nangemva kokutya.

Kutheni abanye abantu bengena kwi-ketosis ngokukhawuleza?

ukungena kwi-ketosis akufani nokupheka iturkey iiyure ezine kwiqondo lobushushu elithile. Kukho izinto ezininzi eziguquguqukayo zokuchaza ukuba ixesha elide kangakanani ukungena kwi-ketosis.

Umntu omnye, umdlali we-elite, umzekelo, unokuba kwi-ketosis egcwele ngokupheleleyo emva kweeyure ze-12 zokuzila ubusuku bonke. Omnye umntu, nangona kunjalo, unokuba ne-carb ephantsi iveki epheleleyo ngaphambi kokuba imichilo yovavanyo itshintshe umbala.

Amanqanaba omsebenzi awahlukeneyo anokucacisa eminye yale mahluko. Ukuzilolonga kunceda ukususa iswekile eninzi egazini lakho, nto leyo enokukhawulezisa inguqu kwi-ketosis. I-Ketosis, emva kwayo yonke loo nto, ibangelwa iswekile yegazi ephantsi kunye ne-insulin ephantsi ( ⁶ ).

Amaxesha okutya nawokuzila nawo abalulekile. Ukuzila ukutya okwethutyana, umzekelo, kunokunceda ukubeka umzimba wakho kwimowudi yokutshisa amanqatha kuba amanqatha ngowona mthombo ukhethwa ngumzimba wakho wexesha elide. umzimba.

Xa ungatyi ixesha elide, uqala ukwenza i-oxidize emafutheni omzimba ukuze ube namandla. Kwaye xa u-oxidize amanqatha amaninzi, wenza ii-ketones ezininzi.

Ezinye izinto ezichaphazela ixesha le-ketosis ziquka ukulala, amanqanaba oxinzelelo, ubudala, ukubunjwa komzimba, kunye neentlobo ezithile zofuzo ezichaphazela i-fat metabolism. Ezinye zezi ziphantsi kolawulo lwakho, ngelixa ezinye azikho.

Nangona kunjalo, indlovu ekwigumbi ihleli. Esona sizathu siphambili sokuba abantu bangangeni kwi-ketosis ngokukhawuleza ziicarbohydrates.

Inyaniso kukuba abantu abaninzi bacinga ukuba i-carb ephantsi, kodwa ayikho..

iicarbs ezifihliweyo zikho kuyo yonke indawo: i-snacks, i-sauces, iisuphu, ii-wraps, njl. Impazamo enye okanye ezimbini kwaye uya kudlula kwi-20 grams ye-carbs ngosuku (umda we-keto elungileyo) ngaphandle kokuqaphela.

Unaloo nto engqondweni, lixesha lokuphonononga ezinye iingcebiso ezisebenzayo ukukhawulezisa imetamorphosis yakho ye-ketogenic.

Iingcebiso ezi-5 zokungena kwi-ketosis

Ngaba uyafuna ukungena kwi-ketosis ngokukhawuleza kunokuba kamva? Eyona nto ingcono onokuyenza ukulandela ukutya okucocekileyo, ukutya okupheleleyo kwe-ketogenic.

Ngaphaya koko, zintlanu iindlela zokuxhasa utshintsho lwakho kwi-ketosis.

#1: Jonga iicarbohydrates zakho

Ukuthintelwa kwe-carbohydrate sisitshixo kwi-ketosis ( ⁷ ). Nasi isizathu:

• Ukunciphisa iicarbohydrates kugcina amaqondo eswekile esegazini esezantsi.
• Iswekile yegazi ephantsi igcina amanqanaba e-insulin ephantsi.
• I-insulin ephantsi ibonisa iiseli zakho ukuba zitshise amanqatha kwaye zivelise iiketoni.

Iimbaleki zinokuthi zihambe kancinci kwaye zihlale i-keto, kodwa ukuze uhambe ngokukhuselekileyo gcina i-carb yakho ithatha malunga ne-20 grams ngosuku.

Kwabanye abantu, ukugcina i-carbs ngaphantsi kwe-20 grams ngosuku kuyaphambana. Kodwa kwabanye, ngowona mqobo mkhulu kwimpumelelo yakho ye-keto.

Ukuba neqhinga kunokunceda. Landela umkhondo zonke iikhabhu nge-macro keto app, kwaye uqiniseke ukuba uphendula ngeekhabhu ezifihliweyo kunye ne-sneaky. Loo nto yobusi yokugqoka i-mustard, umzekelo, inokongeza i-15-20 grams ye-carbs kwisaladi yakho.

Zilumkele iisosi, iipasta, iyogathi, kunye nezinye iimveliso onokuthi ungacingi ukuba ziswiti, kodwa zinecarbohydrates okanye iswekile eyongeziweyo. Iswekile eyongeziweyo yenza ukutya kube mnandi, ngoko ke abavelisi bokutya bakubeka kuyo yonke indawo!

Ukuhamba kunye nokutya ngaphandle mhlawumbi awona maxesha anzima kakhulu ukuhlala uqaphela i-carb. Isicombululo? Yenza izicelo ezikhethekileyo kwiindawo zokutyela: Abaninzi baya bezazi ngakumbi izithintelo zokutya kwaye bazimisele ukwenza uhlengahlengiso.

#2: Yongeza iFat Intake

Kukutya kwe-ketogenic, uthatha zonke ezo khalori ebeziya kuba ziicarbohydrates kwaye uzitye njengamafutha endaweni yoko.

Musa ukoyika ukutya okunamafutha amaninzi. Amafutha ayakunceda:

• Funxa iivithamini ezinyibilikayo ngamafutha anje ngeA, D, kunye noK ( ⁸ ).
• Yakha iimbumba zeeseli zakho.
• Gcina amandla azinzileyo njenge-triglycerides.
• Ukuvelisa iiketoni ezininzi.
• Nciphisa iminqweno yakho ngokunciphisa iihomoni zendlala ( ⁹ ).

Usenokuba uyazibuza, ngaba amanqatha agcweleyo awayilungele intliziyo yakho?

Hayi. Le ntsomi iye yabhengezwa. Uhlalutyo lwe-meta ezimbini zamva nje (uphononongo lwezifundo) alufumananga nxibelelwano phakathi kwe-fat saturated fat kunye nengozi yesifo sentliziyo ( ¹⁰ ) ( ¹¹ ).

Inyaniso kukuba, ukungena kwi-ketosis, akukho nto ithatha indawo yokuzalisa ipleyiti yakho ngamafutha anempilo. Ioli yeoli, i-coconut oil, i-avocados, i-almonds, ibhotela, i-lard, i-cream enzima, i-yogurt yesiGrike, i-cheese yebhokhwe, ibhotela ye-nut, i-oil fish - uluhlu lude kwaye aluthinteli kakhulu.

qiniseka ukuba ujonge oku uluhlu olupheleleyo lokutya okuvunyiweyo kwe-keto.

#3: Ukuzila ukutya okwethutyana

Xa ungatyi ixeshana, nguwuphi umthombo wamandla ocinga ukuba umzimba wakho uguqukela kuwo?

Ayizizo iicarbohydrates. Iivenkile zeGlycogen (iglucose egciniweyo) ziphelelwa ngokukhawuleza, ngakumbi ukuba uyasebenza.

Ayiyoproteni. Uvelisa iiketoni ngexesha lokuzila ukutya, nto leyo ethintela ukuwohloka kweprotheyini yemisipha ( ¹² ).

Oko kushiya amanqatha. Ngexesha lokuzila ukutya, utshisa (okanye i-beta-oxidize) i-fatty acids ukuhlangabezana neemfuno zakho zamandla.

Ukukhawuleza ngokwaneleyo ixesha elide ngokwaneleyo kwaye nokuba ithini i-carb yangaphambili, uya kungena kwi-ketosis. Kodwa eyona ndlela izinzileyo kwi-ketosis kukudibanisa irejimeni yokuzila ngokukhawuleza kunye nokutya kwe-ketogenic.

Ukuzila ukutya okwethutyana (IF) kuthetha nje ukuthatha ikhefu ekutyeni ngamaxesha aqhelekileyo. Unokuzila ngokukhawuleza iiyure ezili-12, ezili-16 okanye ezingama-24 ngexesha, phakathi kwezinye iindlela zokuzila ukutya okwethutyana.

UKUBA isantya se-keto kuba ikunceda ukuba ulungelelanise amanqatha. Umzimba wakho uqalisa ukusebenza kwiivenkile zamafutha, hayi iswekile, nto leyo eyenza ukuba utshintsho lube lula kwi-ketosis.

#4: Yidla i-Oli ye-MCT

I-Medium Chain Triglyceride Oil (i-MCT Oil) kukutya okufanelekileyo kwe-ketogenic. Xa utya le oli engathathi hlangothi, ihamba ngokuthe ngqo kwisibindi sakho ukuze uguqulelwe kwimizimba ye-ketone ( ¹³ ).

Kwisifundo esinye, i-20 grams ye-MCTs yonyusa amanqanaba e-ketone kwisampuli yabantu abadala. ¹⁴ ). Ngaphezu koko, ukusebenza kwabo kwengqondo kwanda (xa kuthelekiswa nolawulo olungelulo lwe-MCT) kungekudala emva kwesi sidlo.

Ukuba usaqala nje Ioli ye-MCT, hamba kancinci. Qala ngecephe kwaye usebenze indlela yakho ukusuka apho ukuphepha imiba yokugaya.

#5: Zama i-Exogenous Ketones

Ungadla ii-ketones ngokuthe ngqo ngendlela yee-ketones zangaphandle.

Iiketoni zangaphandle zii-ketones eziphuma ngaphandle komzimba wakho. Nangona zingaphandle emzimbeni wakho, ezi ketones zokwenziwa ziyafana neeketoni ezingaphakathi emzimbeni wakho.

Uninzi lwee-ketones zangaphandle ziza ngendlela ye-BHB, i-ketone yakho yamandla ephambili. Uya kufumana ezi mveliso zeBHB zipakishwe njengeetyuwa zeketone kunye ne-ketone esters.

I-Ketone esters ingaba namandla ngakumbi kuneetyuwa ze-ketone, kodwa iityuwa zibonakala zihlala ixesha elide ( ¹⁵ ). Kwaye ngenxa yokungcamla, abantu abaninzi bakhetha iityuwa ze-ketone.

Ukuthatha ii-ketones zangaphandle akuyiyo indawo yokuguqulwa kwamafutha, kodwa iyakwandisa amanqanaba e-ketone yegazi. Abaphandi babonise ukuba ukuthatha ii-ketones zangaphandle:

• Ukuphucula ukutshisa amafutha ngexesha lokuzilolonga ( ¹⁶ ).
• Yandisa ukusebenza kwengqondo (kulinganiswa ngeempuku ezihamba kwimaze) ( ¹⁷ ).
• Unokuphucula iimpawu ze-Alzheimer (kwisifundo somntu) ( ¹⁸ ).
• Yehlisa amanqanaba eglucose yegazi ( ¹⁹ ).

Ukungena kwiKetosis: Ixesha elingakanani?

Ukufumana i-ketones egazini lakho, umphefumlo, okanye umchamo, unokufuna kuphela usuku okanye ezimbini ze-keto yokutya okanye ukuzila ukutya okwethutyana. Ixesha lokungena kwi-ketosis linokwahluka ukusuka kumntu ukuya kumntu, kwaye ukulungelelanisa ngokupheleleyo kunokuthatha iiveki ezimbini okanye ngaphezulu.

Ukuxhasa i-ketosis, zama ukuzila ukutya okwethutyana, ioyile ye-MCT, kunye neeketoni zangaphandle. Kwaye khumbula imiyalelo emibini ephambili ye-keto:

1. Yitya amafutha amaninzi asempilweni.
2. Sika iicarbohydrates ngokungathi ngumsebenzi wakho.

Landela ezi ngcebiso, kwaye uya kuba kwi-ketosis ngaphambi kokuba uyazi.