I-exogenous ketones ingenye yaleyo mikhiqizo ebonakala imihle kakhulu ukuthi ingaba yiqiniso. Ungakwazi yini ukuthatha iphilisi noma impushana bese uvuna ngokushesha izinzuzo ze-ketosis?
Hhayi-ke akulula kangako. Kodwa uma unesithakazelo ezinzuzweni zokudla kwe-ketogenic, ama-ketone angaphandle ngokuqinisekile ayinto okufanele uyicabangele.
Lezi zithako ziza ngezindlela ezahlukene futhi zingasetshenziswa ngezinjongo ezihlukene, kusukela ekwehliseni izimpawu kuye kuye i-keto flu up ngcono ukusebenza ngokomzimba nangokwengqondo.
Funda ukuze ufunde kabanzi mayelana nezinhlobo ezahlukene zama-ketones angaphandle, ukuthi asebenza kanjani, nokuthi athathwe kanjani.
Okuqukethwe
Iyini i-ketosis?
I-Ketosis yisimo se-metabolic lapho umzimba wakho usebenzisa ama-ketone (esikhundleni se-glucose) ukuze uthole amandla. Ngokuphambene nalokho okucatshangwa abantu abaningi, umzimba wakho ungasebenza kahle ngaphandle kokuncika kushukela wegazi noma ushukela wegazi ukuze uthole uphethiloli.
Usesimweni se-ketosis lapho umzimba wakho unikezwa amandla akhiqizwa ama-ketones awo, kodwa futhi ungafika lapho nama-ketones angaphandle. I-Ketosis ingaletha izinzuzo eziningi zezempilo, kusukela ekunciphiseni ukuvuvukala okungapheli kuya ekulahlekelweni kwamafutha nokugcina imisipha.
Ama-ketone akhiqizwa umzimba wakho abizwa ama-ketones angapheli. Isiqalo "endo" kusho ukuthi okuthile kukhiqizwa emzimbeni wakho, kuyilapho isiqalo “exo" kusho ukuthi itholakala ngaphandle komzimba wakho (njengasendabeni yesithasiselo).
Uma udinga ukufunda okwengeziwe nge-ketosis, ukuthi ayini ama-ketones, nokuthi ungazuza kanjani kuwo, uzofuna ukufunda le mihlahlandlela ewusizo:
- I-Ketosis: Kuyini futhi kukulungele?
- Umhlahlandlela Ophelele Wokudla Kwe-Ketogenic
- Ayini ama-ketones?
Izinhlobo ze-exogenous ketones
Uma ufunde umhlahlandlela wokugcina wama-ketonesUzokwazi ukuthi kunezinhlobo ezintathu ezahlukene zama-ketone ezingakhiqizwa umzimba wakho uma ungekho ama-carbohydrate, ngokuvamile asuka emafutheni agciniwe. Ingabe:
- I-acetoacetate.
- I-Beta-hydroxybutyrate (BHB).
- I-acetone.
Kunezindlela zokuthola kalula ama-ketones emithonjeni yangaphandle (yangaphandle eya emzimbeni). I-Beta-hydroxybutyrate i-ketone esebenzayo engageleza ngokukhululeka egazini futhi isetshenziswe izicubu zakho; yilokho okusekelwe kakhulu kwe-ketone supplements.
I-Ketone esters
I-Ketone esters isesimweni esingahluziwe (kulokhu, i-beta-hydroxybutyrate) engaboshelwe kunoma iyiphi enye inhlanganisela. Umzimba wakho ungazisebenzisa ngokushesha futhi zisebenza kahle kakhulu ekukhuphuleni amazinga e-ketone egazini ngoba umzimba wakho akudingeki uhlukanise i-BHB kunoma iyiphi enye inhlanganisela.
Iningi labasebenzisi bendabuko ye-ketone esters bathi abakujabuleli ukunambitheka kwayo, ukuyibeka kancane. I ukucindezeleka kwesisu futhi kuwumphumela ovame kakhulu.
I-Ketone usawoti
Olunye uhlobo lwezithako ze-ketone zangaphandle usawoti we-ketone, otholakala kokubili ku-powder nama-capsules. Yilapho umzimba we-ketone (futhi, ngokuvamile i-beta-hydroxybutyrate) ubophezela kusawoti, ngokuvamile i-sodium, i-calcium, i-magnesium, noma i-potassium. I-BHB ingabuye ifakwe ku-amino acid efana ne-lysine noma i-arginine.
Nakuba usawoti we-ketone ungakhulisi amazinga e-ketone ngokushesha njenge-ketone esters, ukunambitheka kumnandi kakhulu futhi imiphumela engemihle engase ibe khona (njengendle exekethile) iyancishiswa. Lolu uhlobo lwesithako se-ketone esisebenza kahle kubantu abaningi.
I-MCT Amafutha kanye Nomgubo
Amafutha e-MCT (i-medium chain triglycerides) kanye namanye amafutha eketango aphakathi nendawo ukuya kwamafushane, angasetshenziswa futhi ukusiza ukukhulisa ukukhiqizwa kwe-ketone, nakuba indlela yayo yokusebenza ingaqondile kakhulu. Njengoba umzimba wakho kufanele uthuthele i-MCT kumaseli akho ukuze iphuke. Ukusuka lapho, amangqamuzana akho akhiqiza imizimba ye-ketone njengomkhiqizo futhi yilapho kuphela ongayisebenzisela wona amandla.
Amafutha e-MCT ayindlela enhle yokwengeza amafutha engeziwe ekudleni kwakho. Ayinambitheki futhi iguquguqukayo, ngakho-ke ungayisebenzisa kukho konke kusuka kusaladi lakho kuya i-latte yakho yasekuseni.
Okubi kwamafutha e-MCT okukhiqizwa kwe-ketone yilokho ukusebenzisa kakhulu kungaholela ekuphathekeni kwesisu. Sekukonke, bambalwa abantu abaye babika ukuthi babhekene nesisu esithukuthele esivela ku-MCT powder. Ngakho-ke kufanele uyicabangele uma unquma ukuyidla.
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- AMANDLA EKETHONI ENGAHLANZEKILE: Andisa amazinga wamandla ngokunikeza umzimba umthombo wamafutha we-ketone wemvelo. Lawa amandla ahlanzekile. Ayinyusi i-glucose yegazi futhi inempendulo eminingi ...
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Kungani kufanele usebenzise izithako ze-ketone?
Ama-ketones angaphandle ayathakazelisa uma ukuhamba kwe-keto ngokugcwele kungenakwenzeka noma uma ufuna izinzuzo zokudla kwe-keto ngaphandle kokukhawulela ama-carbohydrates kakhulu.
Nakuba ngokusobala kungcono ukushisa ama-ketone akhiqizwa umzimba wakho siqu (ama-ketones angapheli), kunezikhathi lapho ungase udinge khona usizo oluncane ukuze wandise ama-ketones egazini lakho. Lezi izibonelo ezimbalwa zokuthi kungani ungase ufune ukusebenzisa ama-ketone angaphandle:
- Lapho udla ama-carbs ambalwa kakhulu kunalokho okufaneles: Izithako ze-ketone zingakunikeza amandla nokucaca kwengqondo kwe-ketosis ngaphandle kokuvinjelwa okuqinile okunjalo.
- Amaholide nokuvakasha: supplements can usizo lapho ulandela ukudla okuqinile kwe-ketogenic akunakwenzeka.
- Lapho amandla akho ephansi kakhuluLokhu kuvame ukwenzeka uma uku-ketosis okokuqala ngqa; Ukusebenzisa izithasiselo kungakunika amandla okusebenza ngokomzimba nangokwengqondo okudingayo.
- Phakathi kokudla kwe-keto: banganikeza amandla engeziwe nokucaca kwengqondo.
- Kwabasubathi abavame ukuthembela kuma-carbohydrate ekusebenzeni kwabo- Impushana ye-BHB noma amaphilisi angakunikeza uhlobo lwamandla oluhlanzekile nolusebenza kahle olungaphemba izikhathi zakho zokuqeqesha futhi likuvumele ukuthi uhlale ku-ketosis, ngaphandle kokuthi usebenzise ama-carbohydrate.
Lapho kufanele usebenzise ama-ketones angaphandle
Manje njengoba usuwazi ukuthi ama-ketones angaphandle ayini, bheka izinhlobo zezimo lapho lesi sengezo singakusiza. Kungase kube nokusetshenziswa okuningi kunalokho ucabanga.
Ukugqugquzela ukulahlekelwa isisindo
Ukuncipha kwesisindo cishe kuyisizathu sokuqala abantu abaningi abafuna ukungena ku-ketosis. Ukwengeza ngama-ketones angaphandle akushisi amafutha omzimba ngomlingo, kodwa kungasiza ukuphakamisa amazinga akho e-ketone.
Isetshenziswa kanjani: Engeza i-scoop ye-BHB powder noma i-capsule ekhonzayo ukuze ukhulise ikhono lomzimba wakho lokusebenzisa ama-ketone namafutha agciniwe ukuze uthole amandla.
Ukuze ugweme i-keto flu
Uma usuka ekudleni ama-carbs amaningi uye ku-keto, imiphumela emibi engadingeki ingenzeka.
Ngokuvamile lezi zihlanganisa amandla aphansi, ukuqunjelwa, ukucasuka, ikhanda elibuhlungu, nokukhathala. Lokhu kungenxa yokuthi umzimba wakho usendaweni ethile phakathi kokushisa ama-carbs nama-ketones avuthayo. Ayikasebenzi kahle ekukhiqizeni ama-ketone ezitolo zamafutha futhi iwasebenzisele amandla.
Izindaba ezinhle ukuthi ungasebenzisa ama-ketone angaphandle ukuvala igebe. Njengoba umzimba wakho ujwayela ukukhiqiza ama-ketones, ungawuhlinzeka ngamandla ukuze unciphise imiphumela emibi evamile yoshintsho lwakho lwe-keto.
Isetshenziswa kanjani: Hlukanisa ngemithamo emincane ye-1/3 kuye ku-1/2 isikophu noma 1/3 kuya ku-1/2 wemithamo ye-capsule futhi usabalalise usuku lonke izinsuku ezi-3-5 njengoba ushintshela ku-ketosis.
Ukuze uthole izinzuzo uma uzivocavoca
Uma umzimba wakho ubhekene nezidingo zamandla aphezulu okusebenza ngokomzimba, kunezinhlelo ezintathu zamandla ezihlukene ongazisebenzisa. Isistimu ngayinye idinga uhlobo oluhlukile lukaphethiloli.
Uma wenza imisebenzi yokuqhuma, njengokugijima noma ukunyakaza okusheshayo, amandla akho avela ku-ATP (adenosine triphosphate). Lena i-molecule enamandla amakhulu umzimba wakho uyigcina ukuze uyisebenzise esikhathini esizayo. Kodwa-ke, umzimba wakho unenani elithile kuphela le-ATP etholakalayo, ngakho awukwazi ukusebenza ngenani eliphakeme kakhulu lamasekhondi angu-10-30.
Lapho uphelelwa i-ATP, umzimba wakho uqala ukukhiqiza amandla avela ku-glycogen, i-glucose ejikelezayo, noma ama-fatty acids amahhala. Ezinye zalezi zinqubo zincike ekusetshenzisweni komoyampilo ukuze uthole amandla. Kodwa-ke, uma uthatha ama-ketone angaphandle, umzimba wakho ungasebenzisa lawo mandla ngokushesha ngokusebenzisa umoya-mpilo omncane.
Lokhu kuhumusha kahle ekusebenzeni kokuzivocavoca kokubekezela, lapho umkhawulo omkhulu inani le-oxygen etholakalayo ye-metabolism (VO2max).
Isetshenziswa kanjani: Thatha isikophu esisodwa ngaphambi kokujima kwemizuzu engama-45 noma ngaphezulu. Thatha enye isipuni esingu-1/2 ngehora ngalinye elengeziwe. Leli isu elihle kakhulu lezikhathi zokuqeqesha, kanye nama-marathon, ama-triathlons, nemijaho yokuncintisana.
Ukuthuthukisa ukusebenza kwengqondo
Ubuchopho bakho bunezindlela eziphumelela kakhulu zokuvimbela ukungena kwezinto zangaphandle. Okubizwa ngokuthi umgoqo wegazi-ubuchopho. Njengoba ubuchopho bakho budla u-20% wamandla wonke womzimba wakho, kufanele uqiniseke ukuthi uwufaka uphethiloli ngendlela efanele.
IGlucose ayikwazi ukweqa ngokwayo umgoqo wobuchopho begazi, kuya nge-glucose transporter 1 (GLUT1). Uma udla amacarbohydrates, uthola izinguquko emandleni akhona okuwela umgoqo wobuchopho begazi usebenzisa i-GLUT1. Futhi yilezi zinguquko eziholela ekuqubukeni kwamandla, okulandelwa yizikhathi zokudideka kwengqondo.
Wake wazizwa udidekile ngokomqondo ngemva kokudla ukudla okunama-carbohydrate amaningi? Lokho ukwehla kwamandla ngenxa yezinqubo eziningi ze-metabolic ezizama ukuthutha i-glucose kuwo wonke umzimba wakho. Ama-ketones ahamba ohlotsheni oluhlukile lwesithuthi: izithuthi ze-monocarboxylic acid (MCT1 ne-MCT2). Ngokungafani ne-GLUT1, i-MCT1 kanye nezithuthi ze-MCT2 azikwazi ukuguquguquka, okusho ukuthi sebenza kahle kakhulu lapho ama-ketone amaningi etholakala.
Ungaba nokunikezwa amandla njalo ebuchosheni bakho udinga nje ukuthatha ama-ketone amaningi. Kodwa uma ungekho esimweni se-ketosis unomphela, ngeke uhlale ube nokutholakala kwama-ketone ebuchosheni bakho.
Kulapho ukuthatha ama-ketones angaphandle kungasiza ngempela ngamaleveli wamandla obuchopho bakho. Uma ziphuzwa esiswini esingenalutho, zingawela umgoqo wegazi nobuchopho ukuze zisetshenziswe njengomthombo wamafutha.
Isetshenziswa kanjani: Thatha isipuni se-exogenous ketones noma umthamo wama-capsules we-BHB esiswini esingenalutho, uthole amahora angu-4-6 wezinga eliphakeme lamandla engqondo.
Sebenzisa izithasiselo ze-ketone ukuze uthole amandla, ukwenza lula noma ukugcina i-ketosis, nokuthuthukisa ukusebenza
I-exogenous ketones ingenye yezithako ze-ketogenic ezaziwa kakhulu ngesizathu esihle. Ziwumthombo wamandla ohlanzekile onikeza izinzuzo ezihlukahlukene ezingaba khona njengokulahlekelwa kwamafutha, amazinga aphezulu okusebenza kwezemidlalo, kanye nokucaca kwengqondo okwandisiwe.
Ungathatha i-ketone esters noma usawoti, nakuba usawoti uvame ukuba mnandi kakhulu. Amanye ama-ketone salts afika ngezinambitheka ezihlukene futhi axubane kalula namanzi, ikhofi, itiye, nama-smoothies. Zizame namuhla futhi ulungele ukuzwa izinzuzo zazo.