Ukuze ungene ku-ketosis, udinga isilinganiso esifanele sama-carbohydrate, amafutha, namaprotheni. Okuholela embuzweni ojwayelekile: Mangaki ama-carbohydrate okufanele ngiwadle ngempela ku-keto?
Ekudleni okujwayelekile kwe-American (SAD), ungadla phakathi kwe-100 ne-150 ama-carbohydrates ngosuku futhi usabhekwa njenge-carb ephansi. Ngeshwa, lokhu ngeke kuvumele umzimba wakho ukuba uguqukele esimweni esishisa amafutha se-ketosis. Ekudleni kwe-ketogenic, isibalo sakho se-carb sizoba ngaphansi kakhulu, ngokuvamile phakathi kwama-25-50 amagremu ama-carbs ngosuku.
Okulandelayo, uzofunda ukuthi mangaki ama-carbohydrate abantu abaningi abawadla ku-keto. Njengoba izinhloso zakho ezinkulu zingahluka nokuthi ungabala kanjani ama-carbohydrate, amaprotheni kanye namafutha. Uzofunda nemithombo enempilo yama-carbohydrate okufanele uyicabangele ekudleni kwakho kwe-ketogenic.
Okuqukethwe
Mangaki ama-carbohydrate okufanele uhlelo lwe-keto lube nawo?
Ukudla kwe-keto wukudla okune-carb ephansi, okunamafutha amaningi. Umgomo wokudla kwe-ketogenic ukufaka isimo se-metabolic esaziwa ngokuthi i-ketosis, lapho ushisa khona imizimba ye-ketone, esikhundleni se-glucose, njengomthombo wakho omkhulu wamandla.
Ekudleni kwe-ketogenic, abantu abaningi badla u-70-75% wekhalori yabo yansuku zonke emafutheni, u-20-25% wamakholori abo avela kumaprotheni, kanye no-5-10% kuphela wamakholori abo asuka kuma-carbohydrates enetha. Lelo ibanga elilinganiselwe - imigomo yakho ngayinye ye-macronutrient izohluka ngokuya ngeminyaka yakho, ukwakheka komzimba, ileveli yomsebenzi, nanoma imaphi amagoli okulahlekelwa amafutha ongase ube nawo.
Ungabala kanjani ukudla kwakho kwe-carbohydrate
Ukuze uqonde isabelo sakho sansuku zonke se-carbohydrate, thatha amaphesenti angenhla uwahumushele kumagremu (into ewusizo kakhulu futhi elula lapho uskena amalebula omsoco).
Isibonelo, uma udla ama-calories angu-2,000 ngosuku futhi umgomo wakho uwukuthola kuphela u-10% wamakholori akho kuma-carbohydrates, phindaphinda u-2,000 ngo-10 ukuze uthole ama-calories angu-200 ngosuku. Njengoba igremu lama-carbohydrate lilingana nama-kilojoule amane, khona-ke uzothatha ama-200 kwangu-4, ukuthola amagremu angu-50 we-carbohydrates enetha ngosuku.
Ungabala kanjani ukudla kwakho amaprotheni
Amaprotheni anenzuzo kakhulu emzimbeni wakho, ahlinzeka ngama-amino acids ukuze akusize uthole isisindo semisipha futhi ushise amafutha omzimba. Ku-keto, cishe u-20-25% wamakholori akho azovela kumaprotheni. Nakuba ungase udinge amaprotheni engeziwe uma usebenza ngokwedlulele, amaprotheni amaningi angabangela i-gluconeogenesis.
Kuye ngezinga lomsebenzi, abantu abaningi badla amagremu aphakathi kuka-6 no-10 weprotheni ngekhilogremu ngayinye (0,45 kg) yesisindo somzimba omncane. Isibonelo, owesifazane angase abe nesisindo esingu-68 lbs / 150 kg, kodwa abe no-51 lbs / 112.5 kg wesisindo somzimba omncane. Kuye, amagremu angama-90 kuya kwangu-112.5 amaprotheni ngosuku anganele.
Ungabala kanjani amafutha akho
Enye ye amaphutha amakhulu ku-keto awudli amafutha anele. Isikhathi eside, ongoti bezokudla bamemezela ukuthi amafutha, ikakhulukazi amafutha agcwele, ayemabi, okuholela ekuhlaselweni kwamafutha aphansi ngeminyaka yawo-1980s kanye nawo-1990. Nokho, lokhu kuye kwachithwa yisayensi kusukela ngaleso sikhathi, ingekho idatha ebalulekile ebonisa ukuxhumana phakathi ukudla okunamafutha amaningi kanye nengozi eyengeziwe yesifo senhliziyo.
Ngemva kokubala amaprotheni akho kanye nama-carbohydrates esewonke, ama-calories akho asele osuku azovela emithonjeni yamafutha. Njengoba kushiwo ngenhla, lokhu ngokuvamile kungu-70-75% wengqikithi yamakholori akho osuku.
Ukukunikeza umbono, u-70% wama-calories angu-2.000 angama-calories angu-1.400. Uma uhlukanisa i-1,400 ngo-9 (njengoba igremu elilodwa lamafutha lilingana namakholori angu-9), uthola amagremu angu-155.56 wamafutha ngosuku.
Ukudla okuhlosiwe kwe-ketogenic kanye nokudla kwama-carbohydrate
Uma uhlanganyela emsebenzini womzimba ovamile nonamandla, khumbula ukuthi izilinganiso ezingenhla zingase zingahlangabezani nezidingo zakho zokusebenza. Yilapho ukudla okukhethekile kwe-ketogenic kungena khona.
Ku-keto eqondisiwe, futhi ngezikhathi zokujima kuphela, ungase ufune ukuhlanganisa "umfuthoAma-carbohydrate ngaphambi nangemva kwamaseshini akho okuqeqesha. Lokhu kuzoqinisekisa ukuthi imisipha yakho ine-glycogen eyanele yokwenza imisebenzi edingekayo, phakathi nokuncintisana nangesikhathi sokuqeqeshwa kwesizini.
Ngokwamukela lokhu isimiso esiqondile, uzolandela imihlahlandlela emikhulu engenhla usuku lonke. Kodwa-ke, ngemuva kokushiya indawo yokuzivocavoca (noma indawo yokuqeqeshwa), uzodla amagremu ayi-15 kuye kwangama-30 ama-carbohydrate asebenza ngokushesha. Lezi kufanele zidliwe kungakapheli isigamu sehora ngemva kokuphela kokujima.
Ngokwethiyori, umzimba wakho usebenzisa lawa ma-carbohydrates ngokushesha ukuze uzilungise futhi uzibuyisele wona. Ngakho-ke, isimo sakho se-ketogenic ngeke sithinteke kabi.
Ukudla okunama-carbohydrate okudliwa ekudleni kwe-ketogenic
Kuhlelo lokudla kwe-ketogenic, uzodla amafutha amaningi anempilo kanye nemithombo yamaprotheni ekhwalithi ephezulu. Uzothola ama-calories akho amaningi ekudleni okufana namafutha omnqumo, amafutha kakhukhunathi, ukwatapheya, namafutha e-MCT, futhi uzothola amaprotheni emithonjeni yezitshalo nezilwane.
Uma kukhulunywa ngama-carbohydrate, uzofuna ukugcina amazinga kashukela egazi ephansi ngokudla ukudla okunenkomba ye-glycemic ephansi ( 1 ). Inkomba ye-glycemic ilinganisa ukudla kusuka ku-0 kuye ku-100, okunezinombolo eziphakeme ezibangela ukwenyuka kwamazinga e-insulin. Gwema okusanhlamvu okunothe nge-carbohydrate, imifino enesitashi, nezithelo ezinoshukela omningi, kunalokho yakha ukudla kwakho ngokudla kwe-keto okufana nalokhu:
- Imifino enamahlamvu aluhlaza, okuhlanganisa i-kale, ulethisi, i-asparagus, ne-arugula.
- Amajikijolo anoshukela ophansi, kufaka phakathi ama-blueberries, ama-strawberries, nama-raspberries.
- Imifino e-Cruciferous, kuhlanganise iklabishi, ukholifulawa, amahlumela aseBrussels, ne-broccoli.
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Ukuhlolwa kwamazinga e-ketone
Indlela engcono kakhulu yokwazi ukuthi mangaki ama-carbohydrate okufanele uwadle ku-keto ukuhlola amazinga akho e-ketone egazini. Hlola lokhu umhlahlandlela wokuhlola amazinga e-ketone Ngeminye imininingwane.
Noma ngabe wehla ngesisindo somzimba, uzizwa umuhle, futhi ubona ukuthuthuka ekubunjweni komzimba wakho, kunethuba lokuthi awukho ku-ketosis. Indlela kuphela yokwazi ukuthi ukudla kwakho kwamanje kuyahlangabezana nemigomo yakho ukuhlola amazinga akho e-ketone.
Mangakhi ama-carbohydrate okufanele uwadle ku-Keto kuyahlukahluka kumuntu nomuntu
Ekudleni kwe-ketogenic, umgomo wakho uwukungena esimweni sokushiswa kwamafutha esaziwa ngokuthi i-ketosis. Ukuze wenze lokhu, uzodla ukudla okunamafutha amaningi, okuphansi kwe-carbohydrate, lapho ukudla kwakho kwansuku zonke kwe-carbohydrate kusuka ku-25-50 amagremu.
Ngalokho okushiwo, ukudla kwama-carbohydrate kuzohluka kumuntu nomuntu. Ngokuya ngofuzo, ukwakheka komzimba, nokuzivocavoca umzimba, ukudla kwakho okunama-carbohydrate kungase kube phezulu noma kube phansi kunesilinganiso. Indlela engcono kakhulu yokwazi inani elilungile ngokusebenzisa ukuzama nokuphutha. Woza, ukwenza izivivinyo kuyindlela ozokwazi ngayo ngempela ukuthi yimiphi imikhawulo okufanele uhlale kuyo.
Uma usuwazi ukuthi mangaki ama-keto carbs okufanele uwadle ngokusekelwe emalini akho ekhalori, konke okunye kukuwe. Unomtapo wolwazi ongakholeki wamaresiphi ovela emibonweni eminingi yeresiphi ye-carb ephansi, amathiphu, namasu angakusiza ukuthi ungene (futhi uhlale) ku-ketosis. Futhi uneqembu le-telegraph lapho ungahlangana khona nabantu abaningi be-keto futhi nishintshisane ngemibono lapha: https://t.me/esketoesto