Nakhu Okushiwo Ucwaningo Nge-Keto Ngenkathi Incelisa Ibele

Ubuwazi ukuthi ngokushesha ngemva kokuzalwa izingane zingena esimweni semvelo se-ketosis?

Yebo, ufunda lelo lungelo: ucwaningo lubonisa ukuthi izingane ezisanda kuzalwa ziku-ketosis futhi zihlala kulesi simo esivamile, esinempilo ngenkathi zincelisa ( ¹ )( ² ).

Ukwengeza, ucwaningo luqinisekisa ukuthi ubisi lwebele oluvela komama abanempilo empeleni lwakhiwe ngamafutha angama-50-60%. y i-cholesterol obisini lwebele inikeza izingane inani eliphindwe cishe kasithupha inani elisetshenziswa abantu abadala abaningi ekudleni kwabo ( ³ ).

Ngakho-ke uma izingane zizalwa ngokwemvelo ku-ketosis futhi zizuza ngokusebenzisa amafutha nama-ketones ukuze kube nophethiloli, kungani kungaba yinkinga kumama oncelisayo ukulandela ukudla / indlela yokuphila ye-ketogenic?

Luthini Ucwaningo Nge-Keto Ngenkathi Incelisa Ibele?

Ngeshwa, izincwadi zesayensi zamanje ezizungeze ukudla kwe-ketogenic nokuncelisa ibele zilinganiselwe kakhulu.

Ucwaningo lwango-2009 lwaqhathanisa ukudla okune-carbohydrate ephansi, okunamafutha aphezulu (LCHF) nokudla okune-carbohydrate eningi, okunamafutha aphansi (HCLF) kwabesifazane abancancisayo. ⁴ ).

Nokho, imininingwane yocwaningo ibalulekile. Okokuqala nje, kwakuwucwaningo oluncane ngempela lwabesifazane nezingane zabo, olwaluhlanganisa abahlanganyeli abangu-7 kuphela. Zifundwe kabili ngokungahleliwe ezinsukwini eziyi-8, zihlukaniswa isonto elilodwa noma amabili.

Ngesinye isikhathi, abesifazane banikezwa lokho abacwaningi abakubiza ngokuthi ukudla okunamafutha amaningi, nama-carbohydrate amancane. Kodwa lokhu kudla cishe akunakwenzeka ukuthi kubangele isimo se-ketosis (ama-30% ama-carbs nama-55% amafutha, kanti iningi le-carb ephansi noma i-keto yokudla iqukethe ngaphansi kuka-10% wama-carbs).

Ngakolunye uhlangothi, babedla ukudla okunama-carbohydrate amaningi, okunamafutha aphansi (60% wamandla avela kuma-carbohydrate kanye nama-25% emafutheni). Ucwaningo alubheki izinga lokudla.

Imiphumela yalolu cwaningo ibonise lokhu okulandelayo:

• Kungakhathaliseki ukuthi yikuphi ukudla, ukukhiqizwa kobisi lwebele nsuku zonke kanye nokudla kwansuku zonke kobisi lwebele lwengane kwahlala okufanayo.
• Akukho ukudla okube nomthelela kubisi lwe-lactose noma ukugxila kwamaprotheni; Nokho, ubisi fat lokuhlushwa kanye Amandla obisi ayephezulu kakhulu ngesikhathi sokudla okunamafutha amaningi kunangesikhathi sokudla okunama-carbohydrate amaningi.
• Ukudla kwamandla ezinsana (i-kcal / ngosuku) kwakuphakeme ngesikhathi sokudla okunamafutha amaningi kunangesikhathi sokudla okunama-carbohydrate amaningi.
• Isilinganiso esilinganisiwe sezindleko zamandla kamama kanye nesamba sezindleko zamandla kamama kanye namandla obisi ayephezulu ngesikhathi sokudla okunamafutha amaningi kunangesikhathi sokudla okune-carbohydrate.

Ngokusekelwe kule miphumela, abacwaningi baphethe ngokuthi omama abancelisa ibele bangase balahlekelwe isisindo esiningi ngenkathi bedla ukudla okunamafutha amaningi kunangesikhathi sokudla okune-carbohydrate eningi ngaphandle kokuphazamisa ukukhiqizwa kobisi futhi besahlinzeka izingane zabo ngemisoco nobisi.amandla adingekayo ekukhuleni okufanele.

Olunye ucwaningo lwango-2016 lwahlaziya ubufakazi bomthelela wokondleka komama ekwakhiweni kobisi lwebele futhi lwaphetha ngokuthi:

Ulwazi olutholakalayo ngale ndaba luyindlala futhi luhlukene. Iningi lobufakazi okwamanje obusetshenziswa emisebenzini yomtholampilo ukwenza izincomo bukhawulelwe ezifundweni ezibike kuphela izinhlangano ezingaqondile " ( ⁵ ).

Ngokusekelwe kulolu lwazi, asikho isizathu sokuthi kungani umama oncelisayo engakwazi ukulandela ukudla kwe-ketogenic nendlela yokuphila.

Nakuba kunemibiko engasho lutho yokuthi abanye omama baye baba nokuncipha kokukhiqizwa kobisi ngemva kokuthatha i-keto, lokhu kungenzeka kakhulu ngenxa yezinto ezifana nalezi. ukuphelelwa amanzi emzimbeni, ukuntuleka kwama-kilojoule anele noma imisoco, kanye nokuntuleka okungenzeka kokulungiswa ezimweni zokuvinjelwa okusheshayo kwama-carbohydrate.

Amathiphu Okuncelisa Ibele Ngempumelelo Ngenkathi Usebenzisa Ukudla Kwe-Ketogenic

Ukuncelisa ingane yakho ibele kubalulekile, futhi omama abaningi abafuni ukwenza noma yini engabeka ukudla kwakho engozini. Sesibonile kakade ukuthi ungakwazi ukulandela indlela yokuphila ye-keto ngenkathi uncelisa (futhi zingase zikusize ulahlekelwe isisindo esitholwe ngesikhathi sokukhulelwa), kodwa kufanele ukwenze kahle. Nansi indlela.

# 1: qala i-keto kusenesikhathi

Uma uqala ukudla kwe-ketogenic, umzimba wakho udinga ukudlula isikhathi sokuzivumelanisa nezimo, futhi ungase uzwa izimpawu ezinjengomkhuhlaneLokhu kubizwa ngokuthi "i-keto fluFuthi uma ungakaze ubhekane nakho ngaphambili, ungase ucabange ukuthi kukhona okungahambi kahle.

Awufuni ukuthi udlule kulesi sikhathi sokulungisa ngenkathi uzama ukufunda ubuciko obuthile bokuncelisa, ngakho-ke uma ungamncelisi ingane yakho okwamanje, ungalindi uze ukhulelwe noma uncelise - qala i-keto manje ukuze umzimba wakho ube nesikhathi sokufunda ukusebenzisa kahle amafutha. nama-ketones afana nophethiloli.

Ukwengeza, ukudla kwe-keto kukhonjisiwe ezimweni eziningi ukwandisa amathuba okukhulelwa futhi kube nomthelela endleleni yokuphila enempilo yonke.

# 2: gwema ukuphelelwa amanzi emzimbeni

Enye yezinto eziyimbangela enkulu yokungatholakali kobisi kahle ukungaphuzi amanzi anele usuku lonke.

Ukuphuza amanzi amaningi kubaluleke kakhulu ukukhiqiza ubisi olwanele kunoma yimuphi umama oncelisayo, ikakhulukazi labo abane-keto ngenxa yokwanda kokuphuma kwamanzi ukuze badle kancane ama-carbohydrate.

Umzimba wakho usebenzisa amanzi engeziwe ukwenza ubisi lwebele futhi uphulukise ekusikeni okukhulu. Hlanganisa lokho nge-hydration edingekayo ukuze ugcine i-electrolyte yakho ilinganisela ekudleni kwe-ketogenic futhi uzothola ukuthi udinga ukuphuza amanzi amaningi kunalokho obucabanga ukuthi udinga; ngokuqinisekile kunangaphambi kokuba ube nengane yakho.

# 3: ungakhohlwa izakhamzimba zakho nama-electrolyte

Ukuthola amavithamini namaminerali anele kubaluleke kakhulu ukugwema noma yimiphi imiphumela engemihle, njengekhanda elibuhlungu, ukuphelelwa amandla, noma ukuba nekhanda elilula.

Bheka Lesi sihloko ukuze uthole ukubheka okujulile kwamavithamini namaminerali ahlukene adingekayo ukuze enze ukudla okune-ketogenic okwenziwe kahle.

# 4: thola amakhalori anele, ikakhulukazi amafutha ekhwalithi ephezulu

Kubalulekile ukwenza isiqiniseko sokuthi unikezwa amandla njalo usuku lonke wena nosana lwakho.

Ukudla inani elanele lamakholori kanye namafutha ekhwalithi enhle anele kuzoba esinye isihluthulelo sokukhiqiza amanani anempilo obisi kanye nokondla nobabili wena nengane yakho. Umbuzo Lesi sihloko ukuze uthole uhlu lwamafutha ekhwalithi ephezulu ongawafaka ekudleni kwakho.

# 5: thola ifayibha eyanele nemifino

Ukuthola imifino eyanele kanye nefayibha kubaluleke kakhulu empilweni yakho kanye nempilo / ukukhula kwengane yakho.

Qiniseka ukuthi uyadla imifino eminingi ukuqinisekisa ukungena okwanele kwama-phytochemicals athile nama-antioxidants.

Uma ungenaso isikhathi sokulungiselela imifino (ngoba ukunakekela ingane kuthatha isikhathi eside ngokwethembeka!) Sebenzisa isithasiselo semifino ukuze uzondle.

# 6: zama ukudla okune-carb ephansi esikhundleni se-keto eqinile

Uma unenkinga yokukhiqiza ubisi olwanele, zama ukuqala ngamagremu angu-50-75 wamacarbohydrates ngosuku futhi wehlise kancane kancane ama-carbohydrate usuku ngalunye (yisho amagremu angu-5-10) futhi ulandelele ukuthi kuthinta kanjani ubisi lwakho.

Qiniseka ukuthi uthola amacarbohydrates emithonjeni enempilo, njengemifino eminingi, amantongomane, imbewu, namajikijolo.

Gwema isinkwa, i-pasta, namanye ama-carbohydrate acolisisiwe.

# 7: Landelela Ukudla Kwakho / Iziphuzo Ozidlayo Kanye Nokukhiqizwa Kobisi Kwansuku Zonke

Sebenzisa uhlelo lokusebenza oluthandayo MyFitnessPal o I-MyMacros + ukugcina umkhondo wokudla neziphuzo ozidlayo; Lokhu kuzokwenza kube lula kuwe ukulandelela ikhalori namafutha okudlayo ngokuphathelene nenani lobisi olukhiqizayo usuku ngalunye ukuze ukwazi ukulungisa ngokufanele.

Ungazama futhi ukulandelela ubisi lwakho lwansuku zonke. Kunezindlela ezimbalwa zokwenza lokhu.

Enye indlela iwukukhamisela futhi uncelise ingane yakho ubisi lwebele olukhaphisiwe izinsuku ezimbalwa. Ungasebenzisa uhlelo lokusebenza oluthandayo BabyConnect ukuze ulandelele ukukhiqiza kwakho.

Kodwa-ke, khumbula ukuthi izingane zikhipha ubisi oluningi kunepompo, futhi izinga lepompo lakho lebele lithinta ukukhiqizwa kwakho. Futhi, qaphela ukuthi abesifazane abaningi bayawugwema umjovo oqinile ngoba ungaholela ekwehleni kokukhiqizwa kobisi. Kodwa wonke umama nengane bahlukile.

Enye indlela yokuhlola ukuthi ukhiqiza ubisi olungakanani ukubeka ingane yakho esikalini sosana ngaphambi nangemuva kokuncelisa ngakunye futhi uqaphele umehluko.

Njenganoma yikuphi ukudla, ngisho nokudla kwe-ketogenic, akukho "usayizi owodwa ohambisana nakho konke". Uma ulalela umzimba wakho futhi usebenzisa amathiphu achazwe ngenhla, uzobe usendleleni eya ohambweni olunempilo nolugculisayo lokuncelisa.