I-Keto Flu: Iyini, Izimpawu Futhi Indlela Yokuqeda

La Ukudla kwe-ketogenic Kuwukudla okunama-carbohydrate aphansi okunamaprotheni amaphakathi namafutha amaningi angakusiza ulahlekelwe isisindo futhi ugcine impilo yakho.

Ngokuvamile, umzimba wakho ushisa ama-carbohydrate ukuze uthole uphethiloli. Ku-keto, ususa ama-carbohydrate amaningi ekudleni kwakho, uqeqeshe umzimba wakho ukushisa amafutha esikhundleni salokho.

Ukuhlala esimweni sokushiswa kwamafutha kunezinzuzo eziningi zezempilo impilo, futhi ilungele ukulahlekelwa isisindo esimeme isikhathi eside.

Kodwa-ke, kungathatha isonto noma ngaphezulu ukuze umzimba wakho ujwayele ushintsho olukhulu kangaka lwe-metabolic. Uma uqala ukuthatha i-keto, ungase uhlangabezane nalokho okubizwa ngokuthi "i-keto flu." Lezi yizinsuku ezimbalwa zezimpawu ezinjengomkhuhlane njengoba umzimba wakho ufunda ukusuka ekushiseni ushukela uye ekushiseni amafutha.

Izindaba ezinhle ukuthi kukhona amathiphu namasu alula okunciphisa - futhi ngisho nokuvimbela - i-keto flu.

Lesi sihloko sizofaka ukuthi kungani i-keto flu ivela, izimpawu zomkhuhlane we-keto, nokuthi ungayiqeda kanjani i-keto flu.

Okuqukethwe

Iyini i-keto flu?

I-Keto flu iqoqo lesikhashana lezimpawu ezinjengomkhuhlane ongase ube nazo evikini lokuqala noma amabili okuqala ukudla okune-ketogenic.

I-Keto flu yenzeka ngoba i-metabolism yakho ithatha isikhathi ukuzijwayeza ukusebenza ngamafutha kunama-carbohydrate.

Lapho udla ama-carbohydrate, umzimba wakho uwashisa njengomthombo wawo oyinhloko wamandla. Kodwa uma unciphisa kakhulu ukudla kwakho kwe-carbohydrate, njengokudla okune-carb ephansi ye-ketogenic, umzimba wakho uqeda izitolo zawo ze-glucose futhi uqala ukushisa ama-acids amafutha ukuze uthole amandla.

Lokhu kuguquguquka kwe-metabolic yikho okubangela i-keto flu - umzimba wakho usafuna ama-carbohydrate ngoba awukaqondi ukuthi uwashisa kanjani amafutha ukuze uthole uphethiloli ngendlela efanele okwamanje. I-keto flu iyadlula lapho umzimba wakho uphuma ekuhoxisweni kwe-carbohydrate futhi ujwayela ukushiswa kwamafutha ukuze uthole uphethiloli.

Izimpawu zomkhuhlane we-keto

Uma umusha ku-keto futhi okokuqala wehlisa ukudla kwakho kwe-carb, ungase uhlangabezane nezimpawu ezilandelayo ezivamile:

Ukukhathala
Inkungu yobuchopho.
Isicanucanu
Ukucasuka
Uhudo noma ukuqunjelwa
Amajaqamba emisipha.
Ubunzima bokulala noma ukuhlala ulele.
Izifiso zikashukela
Amazinga aphansi wamandla.

I-keto flu ihlala isikhathi esingakanani?

Izimpawu ngokuvamile zenzeka phakathi nosuku lokuqala noma ezimbili zokuqala ukudla kwakho okusha. Ubude besikhathi somkhuhlane we-keto siyahlukahluka kumuntu nomuntu. Abanye abantu abayitholi nhlobo i-keto flu, kanti abanye bangase babe nayo cishe isonto lonke.

Kunoma ikuphi, izimpawu akufanele zidlule izinsuku ezimbalwa futhi kufanele ziphele lapho umzimba wakho usujwayele ukushiswa amanoni ukuze uthole uphethiloli.

Into ethokozisayo okufanele uyikhumbule: i-keto flu ayiyona ingozi futhi ihlala kuphela ngesikhathi sokushintshela ku-ketosis ngaphambi kokunyamalala unomphela. Nokho, phakathi naleso sikhathi, ungase ube nemiphumela engemihle njengokukhathala, ukugxilisa ingqondo enkingeni, ukulangazelela ushukela, nobuhlungu bekhanda.

Uma i-keto flu yenzeka ngokuphindaphindiwe, ungase ungene futhi uphume ku-ketosis. Hlola ukudla kwakho ukuze uthole ama-carbs afihliwe futhi uqiniseke ukuthi ulandelela ama-macros akho, ikakhulukazi enyangeni yokuqala noma ngaphezulu.

Izinkinga ze-keto flu

Abanye abantu banokuguquguquka okukhulu kwe-metabolic kunabanye - bangashintsha phakathi kokushisa kwe-glucose namafutha ashisayo kalula.

Kodwa uma umzimba wakho ungaguquguquki ngaleyo ndlela, ungagcina usunomkhuhlane we-keto. Abantu abaningi benza: imbangela eyinhloko ye-keto flu ukuzivumelanisa ne-ketosis.

Kodwa-ke, kunezinye izizathu ezimbalwa ezenza abantu bathole i-keto flu noma izizathu zokuthi kungani izimpawu ze-keto flu ziqine kakhulu.

Ukuphelelwa amanzi emzimbeni / ukungalingani kwe-electrolyte

Uma udla ama-carbohydrate, umzimba wakho ugcina amanye wawo njengamandla okugcina. Lezi zitolo zifana nesikhwama sikagesi esiphuthumayo uma kwenzeka uphelelwa ukudla.

Ezinsukwini zokuqala ze-keto, umzimba wakho ushisa zonke izitolo zakho zama-carbohydrate (izitolo ze-glucose). Kungemva kokuba izitolo zakho zama-carbohydrate seziphelile lapho umzimba wakho ungena ku-ketosis futhi uqala ukushisa amafutha.

Ama-carbohydrate adinga amanzi amaningi ukuze agcinwe, ngakho-ke njengoba usebenza ezitolo zakho zama-carbohydrate, ulahlekelwa isisindo samanzi esiningi. Abantu abaningi balahlekelwa amakhilogremu angu-1,5 kuya kwangu-4 / 3 kuya ku-8 kg wesisindo samanzi emasontweni abo amabili okuqala e-keto.

Uma ulahlekelwa yiwo wonke lawo manzi, kulula ukuthi ugcine usuphelelwe amanzi emzimbeni. Ulahlekelwa nama-electrolyte ngalawo manzi, okungadala ukungalingani kwe-electrolyte.

Ukuphelelwa amanzi emzimbeni kanye nokungalingani kwe-electrolyte bavame ukuchaza ukukhathala, ubuhlungu bekhanda, namajaqamba emisipha okwenzeka phakathi ne-keto flu.

Ukungadli ngokwanele

Ungase ungajwayele ukudla ukudla okune-carb ephansi, okunamafutha aphezulu ekuqaleni. Kulula ukudla kancane emasontweni amabili okuqala e-keto, okungabangela amandla aphansi kanye nokugxila enkingeni.

Uma ushintshela ku-keto, lesi akusona isikhathi sokunciphisa ama-calories. Qiniseka ukuthi uthola ukudla okunamafutha amaningi.

Yidla inyama enamafutha amaningi, i-salmon, ibhotela, amafutha omnqumo, amafutha kakhukhunathi, ukwatapheya, imifino emisha, njll. Ufuna ukondla umzimba wakho ngamafutha amaningi namaprotheni, ikakhulukazi phakathi namasonto amabili okuqala e-keto.

Uma usushintshele ku-ketosis, uma umgomo wakho uwukwehlisa isisindo, ungakwazi ukusika ama-calories. Kodwa ngenxa yenguquko, kulula ukudla okuningi. Uzokwenza i-keto flu ibe lula kakhulu.

Amakhambi kanye nokuvimbela umkhuhlane we-Keto

Uma ubhekene ne-keto flu, lezi zinyathelo zizokusiza ukuthi uwususe ngokushesha, noma okungenani unciphise izimpawu.

Gcina unamanzi

Phuza amanzi amaningi ngesikhathi soshintsho lwe-keto. Ulahlekelwa amakhilogremu amaningana esisindo samanzi njengoba ushisa izitolo zakho zama-carbohydrate, futhi ufuna ukugcwalisa lawo manzi ukuze ugweme ukuphelelwa amanzi emzimbeni.

Phuza amanzi amaningi usuku lonke ukusiza ukwehlisa izimpawu ezifana nekhanda elibuhlungu, ukukhathala nesicanucanu.

Gcina ibhodlela lamanzi elisebenziseka kabusha eduze, ligcwele ngaso sonke isikhathi ukuze ukwazi ukuliphuza noma ngabe ukuphi.
Phuza njalo uma womile, kodwa zama ukuvimba ukoma.
Phuza amanzi akho amaningi emini ukuze ungavuki phakathi nobusuku uhambo oluya endlini yangasese.

Gcwalisa ama-electrolyte

Umzimba wakho awunawo amanzi ahlanzekile. Amaseli akho ageza ngamanzi anosawoti aqukethe ama-electrolyte afana ne-calcium, i-sodium, i-potassium, ne-magnesium.

Lapho ulahlekelwa sonke leso sisindo samanzi, izinso zakho ziqala ukukhipha ama-electrolyte ukuze zihambisane nawo. Ngenxa yalokho, ungagcina uphansi kuma-electrolyte. Qiniseka ukuthi uyawagcwalisa:

Khulisa ukudla kwakho kwe-sodium. Lokhu kuzokusiza ukuthi ubhekane nokulahlekelwa kwamanzi okwenzeka lapho uqala ukudla kwe-keto futhi ugcwalise i-sodium. Faka usawoti kakhulu ekudleni kwakho; Akudingekile ukuba ukhathazeke ngokukhuphuka komfutho wegazi wakho, ngoba lapho udla ukudla okune-carbohydrate encane, i-insulin yakho ihlala izinzile futhi iphansi, okuthumela isignali ukuthi izinso zakho zihlale zikhipha i-sodium.
Magnesium supplement. Eminye imithombo yokudla ecebile ye-magnesium ihlanganisa ukwatapheya, imbewu yethanga, isipinashi esiphekiwe, i-salmon, amantongomane e-macadamia, noshokoledi omnyama ( ¹ )( ² )( ³ ).
Woza ukudla kwe-keto okucebile nge-potassium. I-Potassium ingenye iminerali ebalulekile okufanele ibe ku-radar yakho, kodwa mhlawumbe ayikho. Le electrolyte ihileleke ekulawuleni ukushaya kwenhliziyo, amajaqamba emisipha, ukukhiqizwa kwamandla, ukulawula esinyeni, nokushisa komzimba. Uma uhlangabezana nanoma yiziphi izinkinga ezihlobene nalezi zindawo, cabanga ukwengeza ukudla okucebile nge-potassium njengokwatapheya, amahlumela aseBrussels, amakhowe, i-zucchini, nembewu yethanga ohlelweni lwakho lokudla kwe-keto.
Yidla ukudla okune-calcium okune-keto. I-Broccoli, imifino enamahlamvu aluhlaza, imbewu ye-chia, ama-sardine, ne-salmon kugcwele i-calcium. Futhi impilo yamathambo akuwona umsebenzi we-calcium kuphela. Ibalulekile futhi ekujiyeleni igazi, ukufinyela kwemisipha, nempilo enhle yenhliziyo nemithambo yegazi.
Thatha isithasiselo se-electrolyte: Uma udinga usizo olusheshayo, thatha isithasiselo se-electrolyte esizokusiza ukuthi ugcwalise amazinga akho ngokushesha kunokudla. Bheka umhlahlandlela wokuthi amavithamini namaminerali Ngeminye imininingwane.

Ukuzivocavoca

Ukusebenza kwakho kokuzivocavoca kungase kwehle okwesikhashana njengoba umzimba wakho ujwayela ukudla okuphezulu kwamafutha nama-carbohydrate. Ngakho-ke nakuba ungeke ufinyelele okungcono kakhulu komuntu siqu ngalesi sikhathi, lokhu akusho ukuthi kufanele uhlale embhedeni.

Ukuvivinya umzimba kancane izikhathi ezi-2-3 ngeviki kungashisa izitolo zakho zama-carbohydrate ngokushesha futhi kwandise ukuguquguquka kwakho kwe-metabolic, kusize ekudambiseni izimpawu zomkhuhlane we-keto ngokushesha.

Ukuzivocavoca kwe-aerobic okunamandla aphansi, njengokuhamba, ukubhukuda, noma i-yoga, kuyizinketho ezinhle ngesikhathi soguquko lwe-ketogenic. Ukuphakamisa kanzima, i-CrossFit, nokunye ukuvivinya umzimba okuqinile kungase kube nzima uze ube ku-ketosis. Ngokuqinisekile usengazenza, kodwa zingabiza kakhulu kunokujwayelekile.

Lapho umzimba wakho usudlula ekuguqukeni kwe-keto, kufanele ukwazi ukuphinda uqalise isimiso sakho sokuzivocavoca esijwayelekile.

Khulisa amafutha

Njengoba umzimba wakho ungasawatholi amandla awo kuma-carbohydrates kanye noshukela, udinga amafutha amaningi kanye namaprotheni ukuze uthole uphethiloli.

Lokhu kusho ukuthi uzodinga ukwenza isiqiniseko sokuthi amakhalori obuwathola kuma-carbohydrate athathelwa indawo ngokudla. amafutha amaningi e-keto-friendly.

Eminye imithombo emihle yamafutha e-keto ihlanganisa:

Kuphakelwe ibhotela ngotshani o ghee.
Ukhilimu owugqinsi.
Amafutha kakhukhunathi.
Amafutha e-MCT.
Amaqanda.
Amafutha esundu.
Ibhotela leCocoa.
Amafutha omnqumo angaphezulu e-olive.
Ukotapheya namafutha kakotapheya.
Amafutha ehansi.
Isinqumelo kanye ne-bacon grease.
Ama-Pecans, ama-macadamia.
Imbewu ye-flaxseed, sesame kanye ne-chia.
Izinhlanzi ezinamafutha.

Ukwandisa ukudla kwakho kwamafutha ngenkathi unciphisa ukudla kwakho kwe-carbohydrate kuzosiza ukukhulula uguquko lwakho. Ukhuthaza umzimba wakho ukuthi usebenzise amafutha ukuze uthole amandla futhi uwunikeze izinsiza eziningi zokwenza lokho.

Ukwengeza nge Amafutha e-MCT Bangakusiza futhi ukuthi unqobe umkhuhlane we-keto ngokwandisa amazinga akho e-ketone, angenza ukushintsha kusuka kuma-carbs kuya emafutheni kungakhululeki.

Uma uthola ukuthi i-keto flu ihlala isikhathi eside kunesonto, phinda uhlole ama-macros akho. Kungenzeka ukuthi usadla amacarbohydrates amaningi futhi awenele amafutha anempilo.

Kwesinye isikhathi abantu bacabanga ukuthi baguqukela ku-ketosis kuyilapho empeleni kunjalo ama-carbs afihliwe kungenzeka ukuthi bayakuvimbela ukuthi ungafinyeleli kuye.

Thatha ama-ketones angaphandle

Khumbula, esinye sezizathu zokuthi ungathola i-keto flu kungenxa yokuthi umzimba wakho uzama ukwakha nokusebenzisa ama-ketone (enziwe ngamafutha) ukuze uthole amandla, kodwa awukajwayelani ngokugcwele nawo okwamanje.

Enye indlela yokusiza ukunciphisa izimpawu ze-keto ukwengeza ama-ketones angaphandle endleleni yakho yasekuseni.

Lawa ma-molecule wamandla ayimizimba ye-ketone efanayo eyenziwa umzimba wakho ngokwemvelo, ngendlela yokwengeza.

Isithasiselo se-ketone sangaphandle sizogcwala uhlelo lwakho ngama-ketone ukuze uvune ezinye zezinzuzo zokuba ku-ketosis ngisho nangaphambi kokuba izitolo zakho ze-glycogen zishiswe.

Ungasebenzisa ama-ketone angaphandle ngesikhathi soshintsho lwakho lokuqala noma nganoma yisiphi isikhathi lapho ufuna ukukhushulwa ngokushesha kwamandla nokucaca kwengqondo.

Indlela Yokugwema I-Keto Flu Ngokuphelele

Uma usaqala ukudla kwe-keto futhi ufuna ukugwema umkhuhlane we-keto ngokuphelele, landela lezi zinyathelo ezingezansi.

Landela ukudla okunomsoco we-ketogenic

Esinye sezizathu eziyinhloko ze-keto dieters eziqala ukuzizwa kabi nge-keto ukuntuleka kwama-micronutrients anele.

Ukudla kwe-ketogenic akukhona konke mayelana nama-macronutrients. Ngokuyisisekelo, ungashaya ama-macros akho ngokungadli lutho ngaphandle kwe-cottage shizi, kodwa uzogcina usunokungalingani kokubili kwama-electrolyte nezinye izakhi, okunomthelela kumkhuhlane we-keto.

Isihluthulelo sokushintshela ku-keto ngaphandle kwemiphumela emibi emincane noma engabikho siqala ekudleni okunomsoco okunomsoco we-ketogenic ohlangabezana nazo zonke izidingo zakho zamavithamini namaminerali.

Nalu uhlu lwakho konke ukudla okunempilo ongakudla ekudleni kwe-ketogenic. Umhluzi wethambo uthandwa kakhulu ngabantu abashintshela ku-keto.

Ukwenza impilo yakho ibe lula landela lolu hlelo lokudla lwezinsuku eziyisi-7 ukujwayela ukudla i-keto.

kubalulekile futhi ukuthi gwema ukudla okungenampilo Bakhuphula ushukela wegazi, amazinga e-insulin, futhi bakukhiphe ku-ketosis.

Lala ngokwanele

Ukuthola okungenani amahora ayisikhombisa okulala ebusuku kubalulekile kunoma ubani, futhi ngisho nangaphezulu kuma-keto dieters. Imetabolism yakho isijwayela ukushintsha imithombo kaphethiloli, ngakho ukulala ngokwanele kungasiza ukwehlisa ingcindezi nokukhathala.

Umzimba wakho ungase udinge ukulala okwengeziwe ngesikhathi soshintsho lwe-ketogenic. Nikeza lokho okunethezeka; uzozizwa ungcono kakhulu ngakho.

Uma unenkinga yokulala ngokwanele ebusuku, zama ukuthatha isihlwathi esinamandla noma ezimbili phakathi nosuku. Ungabuyela kushejuli yakho yokulala evamile uma usukwi-ketosis.

Thatha izithasiselo zokusekela

Indlela elula yokugwema imiphumela emibi lapho uqala i-keto ukuthatha izithasiselo ezifanele kusenesikhathi.

Ukudla kwakho kwe-keto kufanele kusekelwe ekudleni okunempilo okuphelele, kodwa izithasiselo zingasiza ukugcwalisa noma yiziphi izikhala zokudla okunomsoco futhi zenze impilo yakho ibe lula.

Nazi izithasiselo ezine ongazithatha ukuze wenze kube lula uguquko lwakho lwe-keto:

Ngezimpawu zomkhuhlane we-keto: Isisekelo se-ketone sangaphandle.
Ibhalansi ye-Electrolyte: Isengezo se-Electrolyte.
Thola Ama-Micronutrient Engeziwe: Isengezo Se-Greens Micronutrient.
Ukusekela ukukhiqizwa kwe-ketone: I-MCT Oil Powder.