Ngeqa ukudla kwe-keto futhi ngaphuma ku-ketosis. Ngenzenjani manje?

Kuso sonke lesi sikhathi sibe nesizindalwazi, sithole amafomu amaningi okuxhumana, imibuzo ngo facebook e i-instagram kanye nezingxoxo ezishisayo eqenjini telegram. Futhi ngokungangabazeki, umbuzo esiwuthole izikhathi eziningi kuze kube manje kube ukuthi: Ngeqa ukudla kwe-keto futhi ngaphuma ku-ketosis. Ngenzenjani manje?

Uma lawa magama uwajwayele, ungakhathazeki. Kulesi sihloko sizofaka lokho okubizwa ngokuthi ukusetha kabusha kwe-keto. Lokho kuzokuvumela ukuthi ubuyele ekudleni nasendleleni efanele ngokushesha nangempumelelo.

Kungani Ungadinga Ukusetha kabusha kwe-Keto

Uma uqala noma yikuphi ukudla okusha, injabulo nesithembiso sento entsha ingakunika amandla ukuze uzizwe sengathi ungenza noma yini. Akuvamile ukungena ngohlelo oluhle lokudla nokuzivivinya, uzizwe sengathi uphezulu emhlabeni.

Bese kuba khona okungokoqobo.

Lokho kuzivocavoca kwasekuseni kuqala ukuzwakala njengomsebenzi onzima, ukulungiselela ukudla kuba mnandi, futhi ukwenqaba izintandokazi zakho ezindala kungaqala ukugqokwa kuwe.

Uma lokhu kwenzeka, kulula ukuhlukana necebo lakho ngokuphelele. Ukukhetha okungcono kakhulu? Hamba ku-keto reboot diet.

Nazi ezinye izimo ezivame kakhulu lapho ukusetha kabusha i-keto kungase kuhleleke khona:

• Ubulokhu ulandela ukudla kwakho kwe-keto ku-T, bese uba nosuku lokukopela. Mhlawumbe usuku lwakho lokuzalwa, iholidi, ubuseholidini, noma umama wakho ukuthumelele iphakethe lalawo makhukhi akubuyisela ebuntwaneni bakho. Kungakhathaliseki ukuthi yisiphi isizathu, nge-keto, kuthatha usuku olulodwa lokukopela (noma ukudla, ngempela) ukukukhipha ku-ketosis.
• Ubulokhu ulandela ukudla kwe-ketogenic okwesikhashana, futhi kancane kancane uqale ukuqaphela ukuthi awusazizwa zonke izinzuzo. Akuvamile ukufinyelela ithafa ku-keto futhi mhlawumbe uqaphele ukuthi amaphesenti amafutha omzimba wakho ayanda. Lokhu kungase kube ngenxa yezinguquko ze-metabolic, noma kungase kube ngenxa yokuthi uye wawa kancane kancane esimisweni sakho. Uma ungalandeleli njalo ama-ketones akho, kulula ukuphuma ku-ketosis ngaphandle kokuqaphela.
• Uke wazama i-keto esikhathini eside esidlule, kodwa wancama ngoba impilo yaba matasatasa, noma wawudinga nje ikhefu. Ukubuyela endleleni yokuphila ye-keto kungase kubonakale kunzima lapho izinkumbulo ze-keto flu zibuyela emuva. Ingasaphathwa imiphumela eyinhlekelele yokuncika kwe-carbohydrate kanye nokudla okujwayelekile kwaseMelika.

Ukwenza kabusha i-keto kukuvumela ukuthi uqale kabusha ngomuzwa wamandla ovuselelwe ongawufaka ekudleni kwakho.

Kungakhathaliseki ukuthi ubuvele ulandela ukudla okudlayo noma uqala ekuqaleni, le mihlahlandlela elandelayo izokulungiselela ukusetha kabusha imetabolism ukuze usize ukubuyisela esimweni sokushiswa kwamafutha ngaphandle komthungo futhi kujabulise ukuze uqale ukuzijabulisa ngokwakho. ngokushesha ngangokunokwenzeka.

Landela umhlahlandlela wesinyathelo ngesinyathelo ngezansi ukuze ubuyisele indlela yakho yokuphila ye-keto endleleni.

I-Keto Setha Kabusha Ukudla: Ungabuyela Kanjani ku-Ketosis

#1 Iziqondiso Zokudla

Uma ufuna ukuba ku-ketosis enomsoco ogcwele, kufanele uqale uzibophezele ekudleni okugcwele kwe-ketogenic.

Abantu abaningi bacabanga ukuthi ukudla kwe-keto kugcwele imikhawulo eyinselele, kodwa iqiniso liwukuthi ukudla i-keto kusho ukuthi upakisha ipuleti lakho ngokudla okusuthiswe kakhulu.

Ngokuvamile, ukudla kwe-keto kwenziwa ukudla okunamafutha amaningi, amaprotheni aphakathi nendawo, nama-carbohydrate aphansi.

Uma uyi-keto dieter yesikhathi eside, kufanele usuvele wazi ukuthi yini ekusebenzelayo, kodwa nansi eminye imihlahlandlela okufanele uyikhumbule ( ¹ ):

• Gxila emafutheni anempilo, okufanele ahlanganise cishe u-55-60% wekhalori yakho yokudla (awekho amafutha emifino noma amanye amafutha ekhwalithi ephansi).
• Qinisekisa ukuthi ipuleti lakho ligcwele amaprotheni ekhwalithi ephezulu, okufanele enze u-30-35% wekhalori yakho yansuku zonke.
• Nciphisa ama-carbohydrate abe ngu-5-10% wekhalori yakho yansuku zonke. Ukugcina ama-carbohydrate ephansi kubaluleke kakhulu phakathi nezigaba zokuqala zokubuyela ku-ketosis ngoba kukuvumela ukuthi uqede lezo zitolo ze-glycogen. Uma usuqalile ukusebenzisa ama-ketone, ungaqala ukudlala ngokungeza amanani amancane ama-carbs afana namajikijolo, kodwa unikeze umzimba wakho ithuba lokubuyela ku-keto kuqala.

#2 Ukuzivocavoca

Ukuzivocavoca kubalulekile ukuze usheshise uhambo lwakho lokubuyela ku-ketosis. Khumbula: ukuze ubuyisele umzimba wakho kumodi yokushiswa kwamafutha, kufanele ubophe futhi usebenzise izitolo zakho ze-glycogen, ukuze umzimba wakho usebenze ukuze uguqukele kuma-ketone ukuze uthole amandla.

Uma i-glucose isekhona, i-metabolism yakho izoqhubeka ithembele kuyo, futhi izinguquko zamahomoni okudingeka zenzeke ukuze kungene i-ketosis ngeke zingene.

Enye yezindlela eziphumelela kakhulu zokusebenzisa izitolo zakho ze-glycogen ukudlula ukuzivocavoca. Ucwaningo lwesayensi lubonisa ukuthi ukuvivinya umzimba ngamandla aphezulu kuphumelela ikakhulukazi ekusebenziseni i-glycogen, njengoba i-glucose ingakhululwa ngokushesha endaweni egciniwe futhi isebenze njengomthombo kaphethiloli phakathi nezikhathi ezinzima zomsebenzi.

Nakuba noma yikuphi ukunyakaza kuzosiza, uma ufuna ngempela ukukhipha lezo zitolo ze-glycogen, zivocavoce njenge-HIIT (ukuqeqeshwa kwesikhashana esiphezulu) noma i-sprinting.

#3 Phatha i-keto flu

Kuya ngokuthi uguquguquka kanjani ngokwe-metabolic ku-keto, ungase ube nezimpawu ze-keto noma ungazitholi. i-keto flu lapho ukusetha kabusha i-keto yakho kuqala. Uma uzabalaza nomkhuhlane we-keto emzuliswaneni wakho wokuqala, ungakuvumeli lokhu kukuvimbele ekugxumeni ubuyele phakathi. Kukhona idlanzana lamaqhinga ongawasebenzisa ukuze wenze kube lula ukuguqukela ku-ketosis ongathembela kuwo.

Lokhu kufaka phakathi:

Ama-Electrolyte

Njengoba ubuyela ku-ketosis, umzimba wakho uzodlula ekushintsheni okukhulu kwe-metabolic. Uma uqala ukusebenzisa ama-ketone futhi, kungase kuthathe izinsuku ezimbalwa ukuze amaseli akho awabone njengomthombo wamafutha, okusho ukuthi amanye azokhishwa emchamweni wakho. Lapho ama-ketone ehamba, athatha ama-electrolyte ahambe nawo, akushiye uzizwe uphelelwe ibhalansi.

Indlela eqondile kakhulu yokuphatha ukulahleka kwama-electrolyte okufika ngokungenakugwenywa nokubuyela emuva ku-ketosis iwukuba esikhundleni sawo ngokufaka i-supplement. Kuyamangaza ukuthi isithasiselo esihle se-electrolyte esingakwenzela ukucaca kwakho, amandla, kanye nomuzwa wenhlalakahle jikelele.

I-MCT

Uma usujwayele ukuthola uphethiloli ku-glucose, kungase kushaqise umzimba wakho lapho lo mthombo wamandla otholakala kalula ungasatholakali kalula.

I-MCTs (Medium Chain Triglycerides) inikeza enye indlela enhle kakhulu ku-glucose njengoba imuncwa ngokushesha amathumbu futhi ithunyelwa ngqo esibindini ukuze ipakishwe ukuze kufakwe uphethiloli. Ungacabanga nge-MCTs efana "neglucose" emafutheni: imuncwa kalula futhi inikeze amandla cishe ngokushesha ngaphandle kombhedo kashukela egazini.

Ama-ketones angaphandle

Umgomo we-ketosis uwukushintsha i-metabolism yakho ukuze ube namandla angapheli, kungakhathaliseki ukuthi ukudla kwakho kokugcina bekunini. I ama-ketones angaphandle Banikeza i-crutch enhle yokushintshela emuva ku-ketosis ngoba bangaletha ama-ketone egazini lakho, noma ngabe umzimba wakho awukajwayelani ne-keto ngokugcwele okwamanje.

Uma uzizwa uvilapha futhi ukhathele futhi ungakwazi ukugxila, zenzele umusa futhi ubambe ama-ketone angaphandle ukuze ubuyisele amandla akho endleleni efanele.

Ngokufaka amandla umzimba wakho ngama-ketones angaphandle njengoba uguqukela ku-ketosis, uzophinde unikeze umzimba wakho isipho sokunciphisa ingcindezi ye-oxidative nokuvuvukala.

#4 Zama ukuzila ukudla

Ngaphezu kokulandela ukudla okune-carb ephansi kanye nokushiswa kwezitolo ze-glycogen ngokuzivocavoca, ukuzila inikeza isu elihle kakhulu lokubuyisela umzimba wakho ku-ketosis.

Njengoba uphethiloli ungena lapho uzila ukudla, umzimba wakho awunakho ukukhetha ngaphandle kokuphendukela ku-glucose yakho egciniwe ukuze uthole amandla. Engeza ukuzivocavoca phezulu, futhi uzoba sezulwini elishisa i-glycogen.

Uma umusha ekuzileni ukudla, qala kancane ngokuzila ukudla okungamahora ayi-14 noma ayi-16. Lokhu kungase kubonakale njengokuqeda isidlo sakusihlwa ngo-7pm bese silinda ukudla kwasekuseni kuze kube u-9am noma u-11 am.

Uma unesikhathi sokuzila ukudla, unganweba iwindi lakho lokuzila libe ngamahora angama-24 noma angama-36.

Noma ngabe iyiphi indlela yokuzila oyikhethayo, qiniseka ukuthi ukulungele ngokwengqondo nangokomzimba ukuthi ungadli isikhathi eside.

Futhi uma umqondo wokuzila ukwethusa noma ukucisha, bese weqa ngokuphelele, noma vele wenze ukuzila ukudla ngobusuku obubodwa ngokujima okusheshayo kwe-HIIT ekuseni ukuze ugxume uqale ukuncipha kwe-glycogen yakho.

#5 Isigqi seCircadian

Ukufaka umzimba wakho kusigqi esinempilo se-circadian kungenza kube lula ukuguqukela kwakho ku-ketosis ngokuvumelanisa isigqi sakho sansuku zonke namahomoni alawula isifiso sakho sokudla nokulala.

Uma iwashi lakho langaphakathi lingalingani, omunye wemiphumela emibi evamile ukuntuleka kokulala.

Ukushintshela ku-ketosis kuyinqubo ebiza ngamandla, ngakho-ke uzofuna ukwenza isiqiniseko sokuthi umzimba wakho usemsebenzini ngokuzinza ngokuthuthukisa isimiso sakho sokulala.

Futhi, omunye wemiphumela engemihle yakudala yokuntula ubuthongo indlala nokulangazelela, okungeke kube usizo kakhulu uma usohambweni lwakho lokubuyela ekudleni okunempilo.

Enye yezindlela ezisebenza kahle kakhulu zokubuyisela isigqi sakho se-circadian ukugxila kumjikelezo wakho wokulala. Uma uthanda ukuhlala kuze kuhlwe, lokhu kungase kusho ukuthi ulale ihora ngaphambi kwesikhathi. Futhi uma, njengabantu abaningi, ucisha izibani kodwa bese uchitha amahora ujikeleza, kungase kube isikhathi sokuhlola ukuchayeka kwakho ku-elekthronikhi.

Izinto zikagesi ezifana nomabonakude, amakhompyutha, nomakhalekhukhwini zikhipha ama-EMF (ama-electromagnetic frequencies), aziwa ngokuphazamisa ukwakheka kwe-melatonin, ihomoni etshela umzimba wakho ukuthi sekuyisikhathi sokulala.

Sekela isigqi semvelo somzimba wakho ngokuzibophezela ekususeni izinto zikagesi ihora noma amabili ngaphambi kokulala, futhi uzomangala ngomehluko emjikelezweni wakho wokulala.

Kuthatha isikhathi esingakanani ukubuyela ku-ketosis?

Uhambo olubuyela ku-ketosis luzobukeka luhlukile kuwo wonke umuntu. Kuya ngokuthi i-glycogen iphele kangakanani njengamanje, ukuguquguquka kwakho kwe-metabolic, kanye nesimo semetabolism yakho, kungathatha noma yikuphi ukusuka osukwini kuya emavikini amabili kuya kwamathathu.

Kungenzeka ukuthi, uma uke waba ku-ketosis ngaphambili, ngeke kuthathe izinsuku ezingaphezu kweziyisikhombisa, kodwa njengoba kungekho mzimba womuntu ofanayo, kunzima ukubikezela ukuthi kuzothatha isikhathi esingakanani kumuntu ngamunye.

Uma uzama nje ukululama osukwini lokukopela noma ezimbili, cishe uzothola indlela yakho yokubuyela ku-ketosis ezinsukwini ezimbalwa. Uma uke wavala uhlobo lwakho lwe-keto amasonto noma izinyanga, kungathatha isikhathi eside.

Sekushiwo lokho, imikhuba efana nokuzivocavoca nokuzila ukudla ngezikhathi ezithile izosheshisa inqubo kungakhathaliseki ukuthi uqala kuphi.

I-Keto Mindset

Isici esibalulekile se-keto reset diet ukwenza isiqiniseko sokuthi usesimweni somqondo esifanele.

Uma sekunesikhathi kusukela ubuse-ketosis, kungase kubonakale njengokugxuma okukhulu emuva ku-keto, ngakho-ke kulapho ukuqinisa okuhle kungaba kukhulu.

Yenza uhlu lwazo zonke izinto ezinhle ezikucindezelayo ukuthi ubuyele ku-keto bandwagon. Wazizwa kanjani ngesikhathi sokugcina uku-ketosis? Ingabe ukuvuvukala kwakho kwehlile? Ingabe ubukhiqiza kakhulu? Ingabe unawo amandla engeziwe? Ingabe uzizwa ulula futhi ulungile?

Futhi, cabanga ngezinhloso zakho zesikhathi eside zokulandela indlela yokuphila ye-keto. Ufuna impilo yakho ibukeke kanjani eminyakeni eyi-10? Iminyaka engu-20? Ukuzibophezela ekudleni okunempilo namuhla kuzokuvuza kanjani esikhathini esizayo?

Ukucabangela konke okuhle kungakunikeza umfutho wokuzethemba namandla uma izinto ziqala ukuzizwa zingaphezu kwamandla akho.

Futhi ngendlela efanayo, uma kukhona icala osithwele ngokuwa ekudleni kwakho kwe-ketogenic, manje yisikhathi sokukuyeka. Ungumuntu, futhi umzimba wakho wenziwe wakwazi ukuguquguquka. Lobo ubuhle be-keto: ihlale ikhona kuwe uma uyikhetha. Esikhundleni sokuzishaya ngenxa "yokuwa" ekudleni kwakho, bungaza ukuthi unegunya lokuqhubeka nokuvala ngokuthanda kwakho.

Iqiniso liwukuthi, ukulandela ukudla okunempilo kuyakuzuzisa kungakhathaliseki ukuthi ukwenza ngaso sonke isikhathi, isikhathi esithile, noma ingxenye yesikhathi nje.

Ukudla ukuhamba

Abathandi bezempilo abaningi bakholelwa ukuthi ukudla okune-ketogenic kungenye yentuthuko enkulu yokudla okunempilo yesikhathi sethu. Ngaphezu kokuba isu elisebenzayo lokunciphisa isisindo, abantu abalandela ukudla kwe-keto bakhombisa amandla angcono, ukugxila, kanye nezimpawu ze-lipid ( ² )( ³ ).

Ngalokho okushiwo, kungaba nzima ukunamathela ekudleni okuthile impilo yakho yonke. Nakuba kungenakwenzeka, njengabantu sivame ukuhamba nomqondo wokuthi "izinhlobonhlobo ziyizinongo zokuphila". Ngalesi sizathu, ungacabanga ngokudla kwe-keto njengethuluzi lempilo yakho yonke ongalokhu ubuyela kulo.