Abantu abaningi bayathatha izengezo, okungaba kuhle uma kusetshenziswe ngokuqaphela. Kodwa-ke, ukugcwalisa ngalezi zinsiza zokudla akusona izaba zokungadli kahle. Ukukhetha ukudla okuphelele, okunomsoco kufanele kube yikona okugxilwe kakhulu kukho. Ngakho-ke kuthiwani ngezithako zokudla ze-ketogenic?
Uma usanda kuqala uhambo lwakho ketogenic, ungase uzibuze ukuthi yiziphi izithasiselo zamavithamini namaminerali ezingcono kakhulu a indlela yokuphila ye-ketogenic.
Lo mhlahlandlela uhlanganisa konke odinga ukukwazi mayelana namavithamini namaminerali abalulekile ongase ufune ukuqala ukuwathatha ukuze usekele ukudla kwakho kwe-ketogenic.
Okuqukethwe
Ingabe udinga izithasiselo ekudleni kwe-ketogenic?
Nakuba ukudla okune-ketogenic kungaba nempilo enhle uma kwenziwa ngendlela efanele, kusekhona ukuntuleka kwamavithamini namaminerali okungenzeka ukuthi kufanele ukuqaphele.
Ukwengeza kungaphezu kokuthenga i-multivitamin (uzofunda kabanzi ngalokhu ngezansi) e-Walmart futhi uyiqedele.
Ukuzifundisa kuwukhiye ekukhetheni izithasiselo ezizohambisana nokudla kwakho kanye nezidingo zakho.
I-Ketogenic Dietary Supplements: Amaminerali
Uma kukhulunywa ngamaminerali, kunezintathu okukhulunywa ngazo ngokuyinhloko ekudleni okune-carb ephansi: i-sodium, i-potassium, ne-magnesium. Lezi izi ama-electrolyte umzimba wakho udinga ukulawula umfutho wegazi futhi ugcine izinzwa zakho nemisipha isebenza kahle.
Emasontweni ambalwa okuqala okudla kwe-ketogenic, uzolahlekelwa isisindo esiningi samanzi. Lokhu kungenxa yokuthi ukudla okune-carb ephansi, okunamafutha amaningi ekudleni kwe-ketogenic kubangela ukuthi ukhulule amanzi kanye nalawa ma-electrolyte.
Akubalulekile nje kuphela ukugcwalisa ama-electrolyte ukuze uhlale unempilo, kodwa futhi nokusiza ukuvimbela imiphumela emibi ehambisana nayo umkhuhlane we-keto.
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- Izithako ze-Natural Origin Gluten Free, Lactose Free and Vegan - Lesi sengezo sakhiwe ngezithako zemvelo. Amaphilisi ethu e-keto electrolyte aqukethe wonke usawoti wamaminerali awu-5...
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Isodiyamu
Ekudleni okuvamile, uvame ukuyalwa ukuba unciphise noma ugweme i-sodium. Kodwa uma udla ukudla okune-carb ephansi, empeleni udinga i-sodium eningi, njengoba i-sodium enganele ingabangela ukuqunjelwa, ikhanda elibuhlungu, ukukhathala, ngisho nokushaya kwenhliziyo.
Ngaphandle uma unesimo sezempilo esidinga ukuthi ulawule ukudla kwakho kwe-sodium, ngokuvamile kuhle ukuthola usawoti omncane owengeziwe ekudleni kwe-keto. Cishe i-3.000-5.000 mg ye-sodium ngosuku ngokuvamile iyinani elihle ( 1 ).
Ungathola yonke i-sodium oyidingayo emithonjeni efana nayo ama-electrolyte supplements noma eziphuzweni, ezifana ne-organic bone broth, noma ngokungeza imifino yasolwandle efana ne-nori yasolwandle, ukhula lwasolwandle noma i-dulse ekudleni kwakho, noma ngokufafaza usawoti wasolwandle omncane ezitsheni zakho. Ungathola futhi i-sodium eyengeziwe emifino enosawoti omningi njengekhukhamba nesilimo esidliwayo esinamagatsha anamanzi, noma ama-walnuts kanye nezinhlamvu ezinosawoti 2 ).
- Ifanele imifino
- Ifanele ama-celiacs
- I-Naturitas Himalayan Fine Pink Salt isiza ukulawula umfutho wegazi.
- Isiza ngokugcina uketshezi.
- Isiza ukuqinisa amathambo.
- Isetshenziselwa ukupheka, izinongo noma ukugcina ukudla.
- Ayiqukethe ama-GMO.
Potassium
I-Potassium iyiminerali ebalulekile edlala indima ebalulekile emisebenzini eminingi emzimbeni wakho, ikakhulukazi uma kuziwa empilweni yamaselula. Ucwaningo luye lwabonisa ukuthi ukuntuleka kwalesi sakhi kungaholela ekuthuthukiseni isifo senhliziyo, ukuwohloka kwamathambo kanye nomfutho wegazi ophezulu (hypertension) 3 ) ( 4 ).
Izincomo ezijwayelekile zokuthatha i-potassium cishe yi-2,000 mg ngosuku, kodwa kulabo abadla ukudla kwe-ketogenic, ukwandisa inani ku-3,000 mg kunconywa. Cabanga ngokuthatha i-potassium njengefomu lokwengeza, ngoba okuningi kungaba yingozi ( 5 ). Ungawuthola futhi ngokusebenzisa i-No Salt, esikhundleni sikasawoti.
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- INKULULEKO YEFOMU - Sinezinhlobo eziningi zesiqedaphunga esitholakalayo, ngakho unenkululeko yokuzikhethela: isiqedaphunga esiyikristalu, induku, i-roll-on, isifutho kanye nama-balms, sinakho konke!
- YAKHELWE izinqubo ezahlukene ngaphakathi emzimbeni. Ikhuthaza ukusebenza kwezinzwa kanye nemisipha. Isiza ukugcina umfutho wegazi ojwayelekile
- UMTHAMO WANSUKU ZONKE ONCONYWA: kubantu abadala, phuza amaphilisi amathathu (3) ngosuku, okungcono kakhulu ngokudla. Umthamo wansuku zonke onconywe ngokucacile walo mkhiqizo akufanele weqiwe.
- IZITHAKO: kumaphilisi amathathu (3): I-Potassium (gluconate) 297 mg
- IFANELE ama-vegans, imifino kanye ne-kosher
- Ngaphandle koshukela. Ngaphandle kwe-gluten. Ayiqukethe isitashi, imvubelo, ukolweni, isoya noma okuphuma kubisi. Yakhiwe ngaphandle kwama-preservatives, ama-sweeteners, noma ama-flavour okwenziwa noma imibala.
Ukudla izithelo nemifino ecebile nge-potassium efana nekotapheya nokholifulawa, okuyisisekelo okubili kunoma yiluphi uhlelo lokudla okune-ketogenic, kuyindlela engokwemvelo neyomsoco yokusebenzisa le mineral. 6 ) ( 7 ).
Eminye imithombo yokudla okuphelele ihlanganisa:
magnesium
Okungenani ama-57% abantu base-United States banokushoda emtholampilo i-magnesio. Lokhu kubalulekile ngoba udinga i-magnesium ukuze ugcine isimiso samandla esiyinhloko samangqamuzana akho sisebenza kahle futhi sigcine ubuqotho bezicubu ( 8 ).
Ukuntuleka kwe-magnesium kungaholela engcupheni enkulu yokuba nezimo ezifana nesifo senhliziyo, ubuthakathaka bemisipha, kanye ne-osteoporosis ( 9 ).
Uma uqala ukudla kwakho kwe-ketogenic, ungase uhlupheke amajaqamba ngenxa yokuphelelwa amanzi emzimbeni kanye nokulahlekelwa kwama-electrolyte ngesikhathi sesigaba sokuqala, lapho umzimba wakho uqala ukushintshela ku-ketosis. Ukwengezwa nge-magnesium glycinate noma i-magnesium citrate, izinhlobo ezimbili ze-magnesium ezimuncwa kalula, kungasiza ukuvimbela lo mphumela ohlangothini.
Njengomhlahlandlela ojwayelekile, thatha i-500 mg yesithako se-magnesium ngosuku ngaphambi kokulala. Uma kuziwa emithonjeni yokudla, ukudla okunothe nge-magnesium njengamantongomane (isib. imbewu yethanga) nemifino enamahlamvu eluhlaza (isb. isipinashi) kuyisinqumo esihle kakhulu, kodwa kungase kunganeli. 10 ).
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Calcio
I-calcium ingenye i-electrolyte engasuswa ngesikhathi sokushintshela ekudleni kwe-ketogenic. Nakuba kungeyona into ekhathazayo uma ulandela ukudla okunempilo, ngezinye izikhathi kungase kudingeke wengeze isithasiselo se-calcium.
Umthombo osobala kakhulu we-calcium ubisi, kodwa uma ungeke ube nobisi, eminye imithombo ebalulekile ye-calcium inhlanzi, i-broccoli, i-kale, i-bok choy, noma ubisi lwe-alimondi olungenaswidi. 11 ).
Uma ufuna ukwengeza ekudleni kwakho nge-calcium, qiniseka ukuthi uhlanganisa uvithamini D, njengoba levithamini iyadingeka ukuze umunce i-calcium ( 12 ).
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I-Ketogenic Dietary Supplements: Amavithamini
Uma ulandela ukudla okunempilo nokuhlukahlukene kwe-ketogenic, ukuthola inani elifanele lamavithamini ukuze ube nempilo engcono ngeke kube yinkinga. Nokho, ukuthola zonke izakhamzimba ozidingayo ukuze ugcine umzimba wakho unempilo kungaba inselele ngezinye izikhathi. Kulapho izithasiselo zokudla kwe-ketogenic zingaba usizo.
Vitamin D
Vitamin d Ingenye yamavithamini abaluleke kakhulu kubantu, anesibopho sokulawula ukuvuvukala, ukungatheleleki, amahomoni ocansi, nokunye okuningi. Akudingekile ukusho, kubalulekile ukuthi uthole okwanele kukho, futhi abantu abaningi abakwenzi ( 13 ).
Uma ungaqiniseki ukuthi amazinga akho kavithamini D anjani, indlela elula yokuthola iwukuhlolwa kwegazi. Ungakwenza lokhu phakathi nokuhlolwa okujwayelekile, futhi kuvame ukukhava umshwalense wakho noma okuthengekayo kakhulu.
Amazinga afanelekile wevithamini D kufanele abe phakathi kuka-65 kuya ku-75 ng / ml. Uma kungenjalo, ukwengezela kungase kube isinyathelo sakho esilandelayo. Inani elihle liyi-1000 kuya ku-1500 IU kuwo wonke amakhilogremu angama-25 wesisindo somzimba. Qinisekisa ukuthi udla amafutha athile uma uwathatha (ngaphandle uma isithako sesivele sinamafutha) njengoba uvithamini D encibilika kumafutha.
Zama ukuyiphuza ekuseni njengoba umthamo wasebusuku ungathinta ukulala kwakho.
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I-Vitamin A
Kwesinye isikhathi uma kulekelelwa nge-vitamin D, lokhu kungandisa izidingo zakho i-vitamin A, ngakho gcina lokhu engqondweni. Uma unesifo se-autoimmune, izidingo zakho zingase zibe phezulu kakhulu ( 14 ).
Amafutha esibindi se-cod kanye nenyama yezitho zomzimba kungumthombo omkhulu kavithamini A ( 15 ) ( 16 ).
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Omega-3
Ama-omega-3 fatty acids ayizakhi ezibalulekile, okusho ukuthi umzimba wakho awukwazi ukuwakhiqiza, ngakho-ke kufanele uwadle emithonjeni yangaphandle. Bangasiza ekugcineni impilo yenhliziyo nobuchopho, banciphise ukuvuvukala, futhi bangavimbela izinkinga ezihlobene nobuchopho ezifana nokucindezeleka noma ukuwohloka komqondo ( 17 ).
Abantu abaningi bangase badinge isithasiselo se-omega-3 eyengeziwe ngaphandle uma bedla imifino yasendle etholakala kahle nezinhlanzi ezinamafutha (njenge-salmon, amasardine, noma ama-anchovies) nsuku zonke. Cishe i-3000-5000 mg yamafutha ezinhlanzi ngosuku ngokugxila okuphezulu kwe-EPA / DHA iyinani elihle ( 18 ) ( 19 ) ( 20 ).
Khumbula ukuthi ifonti ibalulekile. Qiniseka ukuthi uthola isithasiselo sikawoyela wenhlanzi onesilinganiso sezinkanyezi ezinhlanu esivela ku-International Fish Oil Standards (IFOS) kanye neseal yokugunyazwa ye-Friends of the Sea (FOS). Khumbula ukuthi uthola lokho okukhokhayo uma kuziwa kumafutha ezinhlanzi, ngakho-ke kuwufanele ukuchitha okuningi.
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- UKUHLANZEKA OKUPHEZULU KANYE NOMANDLA OMKHULU - I-Nutravita's Optimum Omega 3 Amafutha Ezinhlanzi aqukethe uwoyela wezinhlanzi omsulwa, ongenakho ukungcola, awunagluten, awunalactose, awunawo umkhondo we-walnut kanye ...
- Thenga NGOKUZEthemba - I-Nutravita iwuphawu olusungulwe kahle lwase-UK, oluthenjwa amakhasimende emhlabeni jikelele. Konke esikwenzayo kwenziwa lapha e-UK ...
- IYINI INDABA ESE-NUTRAVITA? - I-Nutravita yibhizinisi lomndeni elasungulwa e-UK ngo-2014; Kusukela lapho, sesiphenduke uhlobo lwamaVithamini kanye Nezithako ...
- KUNGANI I-NUTRAVITA HIGH POTENCY COD OY CAPSULES? - Amaphilisi ethu kawoyela we-cod acindezelwe abandayo aqukethe i-1000mg yamafutha esibindi se-cod...
- IZINZUZO ZAMA-COD LIVER OIL SOFTGELS - Ama-softgel ethu kawoyela we-cod esibindi aqukethe ama-acids abalulekile e-EPA kanye ne-DHA. Zombili zifaka isandla ekugcinweni kwe...
- IZITHAKO EZINGAPHEZULU KAKHULU - Amafutha e-cod acindezelwe abandayo angu-1000mg asetshenziswa kuma-softgel ethu atholakala e-Iceland nase-Norway ngaphambi kokukhiqizwa e-UK...
- UKUTHULA KOMQONDO WEKHASIMENDE - Senze konke okusemandleni ethu ukuhlinzeka ngolwazi oluningi ngangokunokwenzeka, kodwa uma unemibuzo, sicela uthinte ithimba lethu lenkonzo yamakhasimende, eli...
- IYINI INDABA YENUTRAVITA? - I-Nutravita iwumkhiqizo othembekile wevithamini kanye nesithasiselo esihlinzeka ngezinkulungwane zamakhasimende emhlabeni wonke kusukela ngo-2014. Imikhiqizo yethu yekhwalithi ephezulu...
Ingabe i-multivitamin complex ilungile?
Ungase uzibuze ukuthi kunengqondo yini ukumboza zonke izidingo zakho ngesikhathi esisodwa ngesithasiselo se-multivitamin. Nakuba lokhu kuzwakala kuwumqondo omuhle, iqiniso liwukuthi ukuthatha i-multivitamin kusho ukungenisa izakhamzimba zokwenziwa futhi uthole amanani azo angafani nalokho ongakuthola ekudleni okuphelele. Lokhu kuyinkinga ngoba:
- Ukudla okungalungile kwamavithamini athile kungase kungasebenzi.
- Ukuthatha amavithamini ngaphandle kwenani elifanele lamanye amavithamini kungase kungasebenzi noma kube yingozi.
Okubalulekile ukuthi uma kuziwa ekudleni, ukubheja kwakho okuhle ukudla ukudla okuphelele.
Sebenzisa impushana eluhlaza, hhayi i-multivitamin
Un impushana yemifino Eyenziwe kahle futhi ikhwalithi ephezulu ingakunikeza umsoco owengeziwe ongawuthola kumavithamini amaningi, kodwa ngendlela enempilo, esebenzisekayo ekudleni kwangempela.
Njengoba ukudla okuphelele kufingqiwe ngokoqobo kube yimpushana, uzothola i-spectrum egcwele yokondleka kwakho emkhiqizweni owodwa.
Vele ungeze isipuni ku-smoothie yakho yasekuseni futhi uthola lonke inani layo lokudla okunomsoco.
Izithako zokudla ezengeziwe ze-ketogenic okufanele zicatshangelwe
Umgomo wokudla okune-ketogenic ukuzuza i-ketosis yokudla okunomsoco, isimo sokugayeka kokudla emzimbeni lapho umzimba wakho ugqugquzelwa yimizimba ye-ketone hhayi i-glycogen (ehlinzekwa ngama-carbohydrates).
Amazinga aphezulu e-ketone abalulekile ekuzuzeni nasekugcineni i-ketosis, futhi ukusebenzisa izithasiselo ezinobungani be-keto kungaba yindlela enhle yokusekela izinhloso zakho zezempilo. Nazi ezinye izithasiselo zokudla kwe-ketogenic okufanele zicatshangelwe.
- I-MCT Amafutha powder: I-Los I-MCT (i-medium chain triglycerides) ikhishwa ku-cocci. Amafutha phakathi Polvo I-MCT Kuyinto engeziwe ekahle ekunyakaziseni kwakho kwangaphambi kokujima njengoba ingakhuphula amazinga akho wamandla futhi ikunikeze umthombo ongapheli kaphethiloli.
- Ama-ketones angaphandle: Izithasiselo ama-ketones exogenous Aqukethe i-BHB (i-beta-hydroxybutyrate), uhlobo lwe-molecule olunikeza amandla emzimbeni lapho i-glucose ingekho.
- KHULISA AMAKHETHONE: Umthombo wokuhlanzeka okuphezulu kakhulu kwe-C8 MCT. I-C8 MCT ukuphela kwe-MCT eyandisa ngempumelelo ama-ketones wegazi.
- UKUGAYWA KUKALULA: Ukubuyekezwa kwekhasimende kukhombisa ukuthi bambalwa abantu abazwa isisu esibuhlungu esibonwa namafutha e-MCT amsulwa. Ukungagayeki kahle kokudla, indle...
- I-NON-GMO, PALEO & VEGAN SAFE: Lawa mafutha emvelo e-C8 MCT alungele ukusetshenziswa kukho konke ukudla futhi awawona wonke umzimba. Akunakolweni, ubisi, amaqanda, amakinati kanye ...
- AMANDLA EKETHONI ENGAHLANZEKILE: Andisa amazinga wamandla ngokunikeza umzimba umthombo wamafutha we-ketone wemvelo. Lawa amandla ahlanzekile. Ayinyusi i-glucose yegazi futhi inempendulo eminingi ...
- KULULA KUNOMA YIKUPHI UKUDLA: C8 MCT Amafutha awanuki, awanambitheki futhi angashintshwa namafutha esintu. Kulula ukuxuba ku-protein shakes, ikhofi elingangenwa izinhlamvu, noma ...
- Ihlaba umxhwele ngobumsulwa bayo obungu-100%. Amafutha akhiwe kuphela 70% C-8 fatty acids (caprylic acid) kanye 30% C-10 fatty acids (capric acid).
- Uwoyela wethu wekhwalithi ephezulu we-MCT ukhishwa kumafutha kakhukhunathi
- Uwoyela we-MCT cishe awunambitheki futhi ngenxa yalokho wenza ukwengeza okuhle, isibonelo, amakhofi angangeni bulletproof, ama-smoothie, ama-shakes, amasoso, nokunye okuningi.
- Ungasebenzisa uwoyela we-MCT njengamafutha okupheka ajwayelekile. Nokho, akufanele kushise kakhulu. (ubukhulu. 120 ° C)
- Izincomo zokusetshenziswa: Thatha izikhathi ezi-3 ngosuku izipuni ezi-3 (ithisipuni elingu-1 = 1g) ngokudla.
- [ I-MCT OY POWDER ] Isithasiselo sokudla esiyimpuphu ye-vegan, esisekelwe ku-Medium Chain Triglyceride Oil (MCT), ephuma ku-Coconut Oil kanye ne-microencapsulated ne-gum arabic. Si...
- [I-VEGAN SUITABLE MCT] Umkhiqizo ongathathwa yilabo abalandela I-Vegan noma I-Vegetarian Diet. Awekho Ama-Allergens Njengobisi, Awekho Ushukela!
- [ I-MICROENCAPSULATED MCT ] Sifake uwoyela wethu kakhukhunathi we-MCT ophezulu kakhulu sisebenzisa i-gum arabic, i-fiber yokudla ekhishwa kunhlaka yemvelo ye-acacia No...
- [ AKUKHO AMAFUTHA EPALM ] Iningi lamafutha e-MCT atholakalayo avela entendeni yesandla, isithelo esinama-MCTs kodwa okuqukethwe okuphezulu kwe-palmitic acid Amafutha ethu e-MCT avela ngokukhethekile...
- [ UKWENZIWA E-SPAIN ] Kwenziwe elabhorethri enesitifiketi se-IFS. Ngaphandle kwe-GMO (Genetically Modified Organisms). Imikhuba emihle yokukhiqiza (GMP). AYIqukethe iGluten, Inhlanzi,...
- [COFFEE KETO] Ikhofi langempela Lokudla Kwe-Keto. Mane ungeze isipunu esi-1 esigcwele u-150ml wamanzi futhi ujabulele ukunambitheka kwawo okunamandla nephunga elimnandi. Asikho isidingo sokuyibilisa ukuze uyifake...
- [KETOGENIC COFFEE] Ikhofi encibilikayo efakwe iqhwa ilungele umsoco we-ketogenic. Ihlinzeka nge-Fatty Acid C8: 0 (Caprylic Acid), C10: 0 (Capric Acid) kanye ne-C12: 0 (Lauric Acid) kusuka ...
- [BULLETPROOF COFFEE] Umthombo wamandla wangaphambi kokuqeqeshwa noma ukuqala usuku olugcwele amandla. Vuka uphuze "ikhofi lakho elingangenwa izinhlamvu"!
- [CREAMY COFFEE] Jabulela ikhofi elimnandi elinokhilimu nokwakheka okufanayo, ngaphandle kwezikhala zikawoyela ngaphezulu. Ngenxa yezimpawu zamafutha e-medium chain triglyceride ...
- [ UKWENZIWA KWAWO ] Amalabhorethri e-EU angaphansi kokulawulwa kwekhwalithi okusebenza ngokomthetho Ngaphandle kwama-GMO (Izinto Eziphilayo Eziguquliwe. Imikhuba emihle yokukhiqiza (GMP). NGOK...
Ama-enzyme wokugaya ukudla, ama-probiotics kanye ne-fiber supplements: Uma uqala ukushintshela ku-ketosis, isimiso sakho sokugaya siyashintsha futhi. Ukusekela lezi zinguquko, ukuthatha esinye salezi zithako kungasekela i-microflora yakho yamathumbu kanye nomsebenzi wokugaya ukudla okuphelele.