9 Amathiphu Abalulekile e-Keto Kwabaqalayo

I-Keto iwukudla okune-carb ephansi kakhulu, okunamafutha aphezulu okunikeza izinzuzo eziningi zezempilo, kusukela ekuncipheni kwesisindo kuya ekucaceni kwengqondo kuya emazingeni aphansi okuvuvukala ( 1 )( 2 ).

Ukungena esimweni se-ketosis kusho ukuthi umzimba wakho ushintsha ekusebenziseni ushukela usuka kumacarbohydrate ukuze ube uphethiloli uye ekusebenziseni amafutha ukuze ube uphethiloli. Kodwa ukungena esimweni se-ketosis kungathatha isineke nokuhlela.

Inselele enkulu lapho ungena ku-ketosis ukudlula emavikini ambalwa okuqala, abuye aziwe ngokuthi yisigaba sokujwayela amafutha noma ukuguqulwa kwe-keto.

Nawa amanye amathiphu ayisisekelo we-keto azokusiza ukuthi ungene futhi ugcine i-ketosis.

Amathiphu E-Keto Abalulekile

Kunamathiphu ambalwa abalulekile we-keto ngaphambi kokuthi sigxumele kumathuluzi namasu anamasu amaningi. Kahle kahle lokhu kuqala, bese udlulela ku-9 Essential Keto Tips ngezansi. Ungabona futhi ividiyo yethu yesifinyezo lapha:

#1: Ukuqonda ukuthi i-Keto iyini futhi ayikho

Esikhundleni sokuthembela kulokho umngane wakho noma isisebenzi osebenza naye esikutshele kona mayelana nokudla kwe-ketogenic, kufanelekile ukwenza ucwaningo lwakho.

Nasi isifinyezo esisheshayo sokuthi yini es Ukudla kwe-keto:

  • Umgomo wokudla kwe-keto ukufeza isimo se-metabolic se-ketosis.
  • I-Ketosis yisimo lapho umzimba wakho uthembele emafutheni ukuze uthole amandla, okuhlanganisa namafutha agciniwe, esikhundleni sikashukela kumacarbohydrate.
  • Ukuze uzuze i-ketosis, udinga ukunciphisa ama-carbohydrates akho (ingqikithi yama-carbs khipha amagremu efiber) ibe ngu-20g kuphela. ngosuku kwabanye abantu, kuyilapho bekhulisa ukudla kwabo amafutha okudla.

Naphezu kwalokho okungenzeka ukuzwile, akudingeki udle ithani lamafutha ekudleni kwe-ketogenic.

I-Keto nayo ayiyona (impela) ukudla okunamafutha amaningi, okunamaprotheni amaningi njenge-Atkins.

Esikhundleni salokho, ukudla okune-carb ephansi kakhulu okungakhawuleli amaprotheni noma amafutha, nakuba abalandeli abaningi be-keto benamathela kusilinganiso se-macronutrient cishe:

  • 70-80% amafutha anempilo, njengamafutha kakhukhunathi, amafutha e-MCT, amafutha omnqumo, kanye ne-ghee edla utshani.
  • Amaprotheni angama-20-25% avela enyameni edla utshani, amaqanda, nezinhlanzi ezibanjwe zasendle.
  • I-5-10% yama-carbohydrate avela emifino ephansi ye-carb.

Uma usaqala ukudla okune-ketogenic, kunethiphu elilodwa le-keto okungafanele uyeqe: thola isidingo sakho esiyingqayizivele se-carb ngokusekelwe kumigomo yakho kanye nezinga lomsebenzi.

#2: Thola Ukuhlukaniswa Kwakho Okuqondile Kwe-Macronutrient

Iphutha elivamile elenziwa abaqalayo be-keto ukunamathela kumhlahlandlela ojwayelekile wokudla amagremu angama-20 wamacarbohydrates ngosuku.

Isu elifana nalelo lingase lisebenze ekuqaleni, kodwa lingase ligcine liholele emiphumeleni engemihle njengokukhathala noma ukudla ngokweqile. Ungadinga ama-carbohydrate amaningi noma amancane ukuze usekele izinhloso zakho.

Kunalokho, thola ukubola kwakho okuthile macronutrients ukuthola inani eliqondile lamafutha, amakhabhohayidrethi, namaprotheni umzimba wakho okudingayo ukuze usekele izinjongo zakho nendlela yokuphila.

Ukusuka lapho, indlela elula nesebenzayo yokufinyelela izinhloso zakho ezinkulu ukulungisa ukudla okuningi okwenziwe ekhaya kwe-keto ngangokunokwenzeka.

Ukulungiselela nokubekezela kubalulekile uma usaqala ukudlala i-keto, kodwa ngaphambi kokuthi uphuthume esitolo segrosa, kunesinyathelo esisodwa esibaluleke kakhulu okufanele usithathe.

#3: Thola izinhloso zakho zokufinyelela i-ketosis

Ukungena ku-ketosis kudinga ukuzibophezela. Kungakho kuwumqondo omuhle ukuthi uhlale phansi uthole izinga lokuzinikela kwakho nokuthi kungani ufuna ukuzama le ndlela entsha yokudla.

Ingabe kungenxa yokuthi ube namandla engeziwe okugijima nezingane zakho? Noma uzama ukugxila kangcono emsebenzini ukuze ekugcineni ukwazi ukubethelela lokho kunyuswa okulandelayo?

Noma mhlawumbe ekugcineni usukulungele ukuthatha impilo yakho ezandleni zakho.

Kunoma yikuphi, esikhundleni sokugxila emigomeni ekha phezulu njengokuthi "ulahlekelwe ngamaphawundi okugcina angu-10," thola isizathu esingemuva kwegoli.

Ngaleyo ndlela, uma ungenayo i-keto snack etholakalayo noma i-keto flu ikushaya, ungabhekisela kokuthi “kungani” kwakho ukukusiza ukuthi uye phambili.

Ngenhlanhla, kunamathiphu ayi-9 asebenzayo we-keto ukukusiza ukuthi uchume njengoba udlulela ku-ketosis.

9 Amathiphu Abalulekile e-Keto Kwabaqalayo

Ukudla kwe-keto akufanele kube nzima, kodwa kungathatha ukulungiswa okuthile. Sebenzisa lawa mathiphu e-keto futhi uzobe usendleleni eya emandleni angcono, ukulahlekelwa amafutha, ukucaca kwengqondo nokuningi.

#1: Qaphela ama-carbs afihliwe

Ama-carbohydrate akhona yonke indawo.

Kusukela kuma-dressings kuya kumasoso kuya kwizitshulu, ufulawa ocebile nge-carb kanye nama-thickeners kugcwele yonke indawo.

Into engcono kakhulu ongayenza uma usanda kuqalisa i-keto yile:

  • Funda wonke amalebula omsoco: ungacabangi ukuthi uyazi inani le-carb noma ungaqagela. Funda amalebula. Futhi uma ingekho ilebula, njenge-squash noma ubhanana, ku-Google igama lokudla + okuqukethwe kwe-carb.
  • Ukuthola ukudla kwakho kwe-keto "kuya": thola ukudla okulula okunezibalo eziphansi ze-carb kanye nekhwalithi ephezulu, izithako ezinomsoco, bese uzigcina zikhona ngaso sonke isikhathi.
  • Cabangela ukulandelela ukudla kwakho kwe-carbohydrate: ungase ufune ukulandelela ukudla kwakho kwe-carb ngeviki lokuqala noma ngaphezulu ukuze ujwayelane nokuthi amagremu angu-20-50 we-carbs abukeka kanjani.

Ngisho nenani elincane lama-carbohydrate lingakhuphula ushukela wegazi lakho, likhuphule amazinga akho e-insulin, futhi likukhiphe ku-ketosis. Akufanelekile ukulunywa okumbalwa kokuthile okumnandi.

Kukhona okumnandi okuningi izindlela zokupheka ze-keto.

Ukuze uthole uhlu lokudla okuvunyelwe yi-keto, hlola lokhu uhlelo lokudla kwe-keto lwabaqalayo.

#2: Hlala Une-hydrated futhi Umiselele Ama-Electrolyte Abalulekile

Lapho umzimba wakho uqala ukuguqukela ku-ketosis, uzoqala ukushisa izitolo zakho ze-glycogen. Lokhu kusho ukuthi umzimba wakho ukhipha i-glucose egciniwe, futhi kanye nayo, ungase uzwe ukwanda kokuchama.

Lo mphumela we-diuretic ungowesikhashana, kodwa wenza kube lula ukuphelelwa amanzi emanzini kulawo masonto ambalwa okuqala ku-keto. Futhi ngokuchama ngokweqile, uzolahlekelwa namaminerali abalulekile e-electrolyte.

Ukulahlekelwa ama-electrolyte namanzi kungaholela ekuphathweni kwekhanda nobuhlungu bemisipha, izimpawu ezimbili ze-keto flu.

Ukuze ugweme lokhu, phuza amanzi amaningi ngesikhathi soshintsho lwe-keto bese ubuyisela ama-electrolyte alahlekile ngesithasiselo esithile samaminerali noma ngokungeza usawoti wasolwandle emanzini akho.

#3: Cabangela ukuzila ukudla kwesikhashana

Abantu abaningi basebenzisa ukuzila ukudla noma ukuzila ukudla ngezikhathi ezithile (IF) ukungena ku-ketosis ngokushesha. Ukukhawulelwa kwekhalori kuzokusiza ukuthi ushise ezitolo zakho ze-glycogen ngokushesha okukhulu, okungasho uguquko olusheshayo kanye nezimpawu ezimbalwa zomkhuhlane we-keto.

Ukuzila ukudla ngezikhathi ezithile kuyindlela enhle kubantu abaningi abangakwazi ukuvala amakhanda abo emcabangweni wokungadli isikhathi eside. Nge-IF, ungakhetha iwindi lokuzila ukudla lamahora angu-8, 12, noma angu-16, futhi yebo, ukulala kubalwa njengengxenye yokuzila kwakho.

Okokuqala, zama ukuzila ukudla amahora angu-8-10 phakathi kwesidlo sakusihlwa nesasekuseni ngosuku olulandelayo.

Njengoba umzimba wakho ulungisa, ungakwazi ukwandisa lokhu kumahora angu-12-18.

#4: Faka phakathi ukunyakaza okwengeziwe osukwini lwakho nosuku

Ungase ube nezimpawu zomkhuhlane we-keto ezifana nobuhlungu bekhanda, ubuhlungu bemisipha, noma amandla aphansi phakathi namasonto ambalwa okuqala e-keto.

Esikhundleni sokulala phansi, zama ukuzivocavoca ngokusebenzisa ukungakhululeki. Ukuzivocavoca okulula kungasiza ukuguqukela ku-ketosis ngokukusiza ukuthi ushise ezitolo ze-glycogen ngokushesha.

Ukuzivocavoca okunomthelela omncane njengokuhamba, ukubhukuda, noma i-yoga kuzokwenza igazi lakho lihambe ngaphandle kokuqeda amandla akho.

Futhi uma usushintshe ngokuphelele ku-keto (ngemuva kwamaviki angu-2-3), ungakwazi ukwandisa ukuqina kwakho. Ungase uqaphele ngisho nokuthuthuka kwamandla nokusebenza kwakho.

#5: Gwema Ukudla I-Keto "Engcolile".

Ukudla kwe-ketogenic kunciphisa ukudla kwakho kwe-carbohydrate kakhulu. Kodwa lokho akusho ukuthi kufanele udle isabelo sakho se-carb sosuku lonke ekuphatheni okunoshukela noma ucezu lwesinkwa.

"I-keto engcolile" ibhekisela ekudleni ukudla okuningi kwekhwalithi ephansi njengoba ufuna, inqobo nje uma unamathela kuzilinganiso zakho zama-macronutrient.

Ukudla okungcolile kwe-keto kuvame ukwenziwa ngenyama egayiwe kanye noshizi kanye nokudla okunezakhi ezimbalwa kakhulu. Nakuba ngokobuchwepheshe zingaphakathi kweziqondiso ze-keto, zimbi futhi kufanele zijatshulelwe kuphela ngamanani amancane, uma kunjalo.

Kunalokho, khetha ukudla yemvelo ecebile izakhi lokho kuzosekela uhlelo lwakho.

Futhi nakuba ukudla nokuzivocavoca kuyizidlali ezibalulekile ohambweni lwakho lwezempilo, ngeke ufinyelele amandla akho aphelele e-keto uma ungawagcini lawa macebiso amabili alandelayo engqondweni.

#6: Gcina amazinga akho okucindezeleka ephansi

Ukucindezeleka okuphezulu okungapheli kuthinta umzimba wakho ezingeni lezinto eziphilayo.

I-cortisol ephezulu (i-hormone yakho yokucindezeleka eyinhloko) ingathinta ukukhiqizwa kwakho kwamahomoni ocansi futhi iholele ekuzuzeni isisindo.

Ngakho-ke ngenkathi wenza lezi zinguquko kumazinga akho okudla nawomsebenzi, ungakhohlwa ukugxila ekwehliseni amazinga okucindezeleka, kokubili ekhaya nasemsebenzini.

I-Yoga, ukubhala ngejenali, nokuzindla ngezinye izindlela ezilula, ezingenamandla okunciphisa ingcindezi yesikhathi eside.

Le misebenzi ingaqinisekisa futhi ukuthi uyafika nakuleli thiphu elilandelayo.

#7: Thola ukulala kwekhwalithi eyanele

Ikhwalithi yokungalali kahle noma ukungalali ngokwanele kungakhipha amahomoni akho, kwenze kube nzima ukwehlisa isisindo kanye nezifiso ze-squash.

Beka kuqala ikhwalithi yakho yokulala ukuze ulale isikhathi eside futhi kangcono:

  • Vala zonke izikrini okungenani ihora ngaphambi kokulala.
  • Lala ekamelweni elimnyama ngokuphelele.
  • Qinisekisa ukuthi igumbi lakho lipholile, cishe ngamadigri angu-65.
  • Thola ishejuli yokulala njalo.
  • Lala okungenani amahora angu-7 ebusuku.

Qala ukusebenzisa lezi zinguquko ezilula, futhi ngeke nje uthole ukulala okwengeziwe, kodwa ukulala kwekhwalithi engcono. Futhi lokho kusho izifiso ezimbalwa kanye nokukhiqizwa kwamandla amaningi usuku lonke.

#8: Zama i-Exogenous Ketones

Ama-ketone angaphandle angama-ketone angeziwe asiza umzimba wakho uguqukele ku-ketosis ngokukhuphula amazinga akho e-ketone, noma ngabe izitolo zakho ze-glycogen zingakabi nalutho.

Lokhu "kuqeqesha" umzimba wakho ukuthi uqale ukusebenzisa ama-ketone ukuze uthole amandla esikhundleni sama-carbohydrate. Ama-ketones aziwa kakhulu angaphandle nawo alula kakhulu ukuthi umzimba wakho uwasebenzise: i-heta-hydroxybutyrate, noma i-BHB.

Akukhona nje kuphela ukuthi kungenzeka ukuthi ungene ku-ketosis ngokushesha ngama-ketone angaphandle, kodwa futhi maningi amathuba okuba ugweme i-keto flu.

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#9: Yidla amafutha amaningi

Uma izifiso zakho zikuthola okungcono kakhulu ngesikhathi soguquko lwe-keto, zama ukwengeza amafutha anempilo osukwini lwakho.

Ama-fatty acids avela kuwoyela we-MCT (medium chain triglyceride), uwoyela kakhukhunathi, amantongomane e-macadamia, nokwatapheya azosiza ukunqanda ukulangazelela futhi alinganisele amazinga akho kashukela egazini.

Ungakhathazeka mayelana nomkhawulo wekhalori futhi ulandele ukudla ngokulandela kamuva. Uma ushintshela ku-ketosis, umgomo oyinhloko uwukunamathela kumaresiphi e-keto-friendly, ugcine ama-carbohydrate ephansi, futhi udlule emasontweni amabili okuqala ngaphandle kokushaywa kaningi nomkhuhlane we-keto.

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