I-Top 10 Keto Post Workout Foods Ukukusiza Ukwakha Imisipha

Ukudla okuningi kwangemva kokujima akufanelekile indlela yokuphila ye-keto. Zinoshukela omningi, amaprotheni amancane, izithasiselo eziningi, noma konke okungenhla.

Funda ilebula kunoma iyiphi ibha noma unyakazise ngaphambi noma ngemva kokujima kwakho. Eziningi zazo zigcwele okusanhlamvu, ushukela kanye nezithasiselo.

Iningi lalawa mabha liqukethe isabelo sakho sosuku lonke se-carbohydrate ekuphakeni okukodwa. Zonke ziphakamisa ushukela wakho wegazi, zikukhiphe ku-ketosis, futhi okubi kakhulu, zikufaka kumodi yokugcina amafutha. Cha ngiyabonga.

Udinga ukudla kwangemva kokuzivocavoca okungasekeli nje indlela yakho yokuphila ye-keto, kodwa futhi kusekela ukusebenza kwakho ngokomzimba nokululama.

Ngeshwa, ulwazi oluningi lokudla okunempilo kwangemva kokujima luhlanganisa ukudla ithoni lama-carbohydrate.

Futhi lokho akulona iqiniso.

Eqinisweni, i-muscle protein synthesis, noma ukuqeqeshwa kokululama, kusebenza ngempela kangcono i-carb mahhala. Ngempela, udinga amaprotheni namafutha amaningi.

Kodwa-ke, ngaphambi kokuthi ubuyekeze ukudla kwangemva kokujima, uzofuna ukwazi ukuthi ukutakula kokujima kusebenza kanjani. Lolu lwazi luzosebenza ngokuhamba kwesikhathi.

amaprotheni okukhula kwemisipha

Uma uphakamisa izinsimbi, ugijima noma udansa, ubhubhisa izicubu zemisipha. Ukuze uqine futhi ululame, leso zicubu zemisipha sidinga amaprotheni.

Ngokukhethekile, leyo misipha idinga i-leucine, enye ye-branched-chain amino acid (BCAAs) etholakala kumaprotheni aphelele. I-Leucine ikhuthaza ukukhula kwemisipha noma i-muscle protein synthesis.

Ukuvivinya umzimba ukumelana noma ukuqeqeshwa kwamandla kudala izinyembezi ezincane kakhulu ezicutshini zemisipha. Lokhu kuyinto evamile futhi empeleni indlela imisipha yakho ekhula ngayo. Lokho sizokubiza ngokuthi "ukuwohloka kwemisipha."

Uma udla ukudla okufanele okuqukethe i-leucine, ugcina ibhalansi yamaprotheni enetha futhi imisipha yakho ikhula ibuye ibe namandla.

Awudli i-leucine eyanele? Umsipha uhlala ulimele.

Ngakho-ke kufanele udle angakanani amaprotheni ane-leucine?

Lokho kuncike ekutheni uvivinya kangakanani:

1. ukuzivocavoca okukhulu: 1,6 g / amaprotheni ngekhilogremu ngayinye yesisindo somzimba.
2. Ukuvivinya umzimba ngokulingene: 1,3 g / amaprotheni ngekhilogremu ngayinye yesisindo somzimba.
3. Ukuzivocavoca okuncane: 1 g/amaprotheni ngekhilogremu ngayinye yesisindo somzimba.

Kufika ku-2 g wamaprotheni/kg wesisindo somzimba ngosuku, cishe amagremu ayi-160 wamaprotheni kumuntu ongu-81,5 kg, kuthathwa njengokuphephile.

Futhi kuthiwani ngokudla amaprotheni ekudleni kwe-ketogenic? Kuvele ukuthi ukudla okusesilinganisweni kuya kwaphezulu amaprotheni kulungile, noma ngabe une-ketogenic. Nakuba abantu abaningi begcina ukudla kwabo amaprotheni kuze kufike ku-30% wekhalori yabo, mancane amathuba okuthi uzobhekana nakho. i-gluconeogenesis noma udla kakhulu kunalokho.

Isikhathi sokuthatha amaprotheni

Nguwe ngempela hace leso sicubu sidinga amaprotheni ukuze sakhe kabusha kodwa akunandaba ukuthi udla amaprotheni ngaphambili o ngemuva iseshini yokuzivocavoca. Umphumela uyafana.

Indlela I-Ketogenic Diet Ilondoloza Ngayo Imisipha

Ukudla okune-carb ephansi, okunamafutha aphezulu e-ketogenic akugcini nje ngokushisa izicubu ze-adipose (amafutha omzimba), kodwa futhi kugcina izicubu ezinomzimba.

Ngakho:

#1 I-Keto isindisa imisipha

Ama-ketones angumthombo wakho wamandla oyisipele. Uma udla ukudla okune-carb ephansi, okunamafutha amaningi, umzimba wakho uyayeka ukusebenzisa i-glucose bese uqala ukusebenzisa ama-ketone.

Lapho ama-ketone engena egazini lakho, athumela umlayezo emzimbeni wakho: ama-carbohydrate ayivelakancane, sekuyisikhathi sokushisa amafutha nokugcina imisipha. Uma sikhuluma ngobuchwepheshe, ama-ketone (ikakhulukazi i-beta-hydroxybutyrate noma i-BHB) asebenzisana ne-amino acid leucine emisipha ukuze kuthuthukiswe ukuhlanganiswa kwamaprotheni, owaziwa nangokuthi ukukhula nokulungiswa kwemisipha.

Lokhu kujwayela kwasiza abazingeli ukuba bahlale beqinile ngezikhathi zendlala.

Uma nje unama-acids anamafutha nama-ketones egazini lakho, imisipha yakho izohlala iqinile. Gxila ekutholeni amaprotheni anele futhi imisipha yakho izoqina nakakhulu.

Ngaphezu kokwandisa i-BHB, i-keto iphinde ikhulise i-adrenaline.

#2 I-Keto inyusa i-adrenaline kanye nezici zokukhula

Ukudla kwe-ketogenic kunciphisa ushukela wegazi futhi ushukela wegazi ophansi uvuselela ukukhiqizwa kwe-adrenaline. I-Adrenaline ikhulisa kokubili ukulondolozwa kwemisipha nokulahlekelwa kwamafutha.

Ngaphandle kwe-adrenaline, amazinga aphansi kashukela egazini abonisa nokukhululwa kwe-hormone yokukhula (GH) kanye ne-insulin-like growth factor 1 (IGF-1). Lawa ma-hormone asebenzisana namangqamuzana emisipha, awatshele ukuthi akhule futhi alulame.

Ake sibuyekeze ezinye izivivinyo zomtholampilo ngomphumela wokulondoloza imisipha wokudla kwe-keto.

#3 I-Keto ithuthukisa ukwakheka komzimba

Kunobufakazi obuningi balokho Ukudla kwe-keto kuthuthukisa ukwakheka komzimba kubantu abakhuluphele ngokweqile. Kodwa kuthiwani ngabantu abanempilo enhle?

Ukuze uphendule lo mbuzo, abacwaningi bondle abagijimi abasha be-26 ukudla okubili: i-low-carb keto kanye nokudla okuvamile kwe-high-carb Western.

Ngemuva kwamaviki angu-11 okuqeqeshwa kwesisindo, abagijimi be-keto babenemisipha eminingi namafutha amancane kunabadlali be-high-carb.

Ngakho ukwakha imisipha, lapho ukudla kwe-ketogenic kuphumelela khona, i-carb ephezulu ihluleka. Usuzothola ukuthi kungani.

Kungani Ama-Carbs Ehluleka Imisipha

Kungenzeka ukuthi uke wezwa amahlebezi okuthi udinga ama-carbohydrate ukuze wakhe imisipha. Ikakhulukazi, ukuthi udinga i-insulin. Y akukho okwandisa i-insulin kangcono kunama-carbohydrate.

Nokho, lolu ulwazi indala ngempela.

Yebo, i-insulin ngokobuchwepheshe iyi-anabolic noma ihomoni "yokwakha", kodwa akulona iqiniso ukuthi uyayidinga ukuze wakhe noma ugcine imisipha.

Iqiniso liwukuthi lapho uthola i-leucine eyanele, udinga i-insulin encane kakhulu ukuze ulungise imisipha.

Isibonelo: Esifundweni esincane esilawulwayo, ukudla okuphansi kwe-carb ketogenic kukhuthaze ukuhlanganiswa kwemisipha kangcono ini high carb western diet.

Ukuvumelana? Awuwadingi amacarbohydrates ukuze imisipha ikhule. Amaprotheni amaningi kanye namafutha anempilo.

Kodwa yini ngempela okufanele uyidle ukuze ukwandise ukululama futhi uhlale u-keto? Qhubeka ufunde ukuze uthole.

Ukudla okuyi-10 okuphezulu kokuqeqeshwa kwe-keto

# 1 whey protein

I-amino acid leucine iyadingeka ekukhuleni kwemisipha. Futhi i-whey protein ingumthombo wakho oyinhloko we-leucine.

Okokuqala, i- Whey protein iyiprotheni ephelele, okusho ukuthi inawo wonke ama-amino acid ayisishiyagalolunye abalulekile, kuhlanganise nama-amino acid e-branched-chain akha imisipha. Ama-amino acid abalulekile njenge-leucine awakwazi ukuhlanganiswa. Kufanele ukuthole ngokudla noma izithasiselo.

Uma kuqhathaniswa namanye ama-protein powders, i-whey stack iyathandeka. Eqinisweni: ngokweWorld Health Organization (WHO), I-whey isezingeni eliphezulu ekugayekeni nasekusebenzeni kahle kune-casein, i-hemp, ipizi, noma amaprotheni e-soy.

Futhi uma kuziwa ekubuyiseleni ngemuva kokujima, i-whey iyinkosi.. Izibonelo ezimbili ezisheshayo manje.

Ocwaningweni, abacwaningi banikeze abasubathi abangu-12 ama-whey noma ama-carbohydrate base bebacela ukuthi baphakamise izinsimbi. Njengokulindelekile, i-serum iwinile. Ukucacisa: Kuwo womabili amahora ayi-12 nangama-24 ngemuva kokuqeqeshwa, iqembu elingezwe ngewhey libe nezimpawu ezingcono zokululama kwemisipha, amandla, namandla.

Olunye ucwaningo, kulokhu kwabesifazane asebekhulile abangama-70. Ngemva kwamaviki angu-12 okuqeqeshwa kwamandla kanye ne-whey yangaphambi noma ngemva kokuqeqeshwa noma i-placebo, abesifazane abengeziwe nge-whey bahlala beqinile.

Baphinde bagcina imisipha eminingi kunokulawula kwe-placebo, ukunqoba okuthembisayo ekulweni nokwehla kwemisipha okuhlobene neminyaka.

I-whey iphinde ihambisane kahle kakhulu nokulahlekelwa kwesisindo okwenziwe yi-keto. Isibonelo: a iqembu labacwaningi libonise ukuthi ukwengeza i-whey ekudleni kwe-ketogenic Igcina imisipha futhi ibhubhise amafutha.

I-Whey protein isolate, okungcono izinhlobonhlobo ezifunzwa utshani, kulula ukungeza endleleni yakho yokuphila ye-keto. Vele ubeke ama-20-30 amagremu ku-smoothie yakho bese uhlanganisa.

#2 inyama nenhlanzi

Kokubili inyama yezinga eliphezulu efunzwa utshani nenhlanzi ebanjwe zasendle iyimithombo emihle kakhulu yamafutha namaprotheni. Ngenxa yalokhu, bobabili benza isidlo esihle sangemva kokujima.

Inyama nenhlanzi, njengama-whey, kungamaprotheni aphelele. Khumbula: ungathola i-leucine kuphela kumaprotheni aphelele.

Ngaphezu kwalokho, kokubili inyama nenhlanzi kuhambisana kakhulu ne-keto-friendly, ikakhulukazi okukhethwa kukho okukhuluphele njengesalmon ebanjiwe yasendle noma inyama yenkomo efunzwe utshani enhle.

Ukuze uthole ireferensi, ukudla kwe-ketogenic kumayelana namafutha angama-60%, amaprotheni angama-30%, nama-carbohydrate angama-10% ngekhalori ngayinye. I-salmon fillet inamafutha futhi iphezulu amaprotheni, okwenza kube isidlo esiphelele sangemuva kokujima. Futhi, ngeke kwenyuse i-carb quota yakho.

Ngaphezu kwamaprotheni namafutha, i-salmon iphinde ibe ne-omega-3 fat EPA kanye ne-DHA. I-Omega-3s ilwa nokuvuvukala futhi kuboniswe ukunciphisa ubuhlungu ngemva kokuqeqeshwa.

Inzuzo yokugcina yenyama nenhlanzi? Ngokuvamile ziyi-hypoallergenic.

Abanye abantu abakwazi ukudla ubisi, okukhipha i-casein kanye (ngezinye izikhathi) i-whey. Abanye banezinkinga ngesoya. Abanye baseneqanda.

Uma okunye kwalokhu kuzwakala njengawe, mhlawumbe inyama nenhlanzi kufanele kube umthombo wamaprotheni owuthandayo wangemuva kokujima.

Enye inketho ye-hypoallergenic ne-gut-friendly? I-collagen powder.

#3 I-Collagen Powder

Uma uzivocavoca awugcini ngokubhubhisa izicubu. Iphinde iphule izicubu ezixhumeneyo.

Izicubu ezixhumeneyo zibamba amathambo ndawonye inquma ukukhiqizwa kwamandla futhi ithonya uhla lwakho lokunyakaza.

Senziwe ngani leso zicubu ezixhumeneyo? Yenziwe nge-collagen. Ngakho ngemva kokuzivocavoca umzimba, ukuhlanganiswa kwe-collagen kubalulekile ukuze ululame.

Futhi indlela engcono kakhulu yokuvuselela i-collagen synthesis sebenzisa i-collagen powder.

I-Collagen powder ayinayo i-leucine eningi, kodwa Yebo Iqukethe inani elikhulu lama-amino acid glycine neproline. Lawa ma-amino acid yiwona abhekene nokukhiqizwa kwe-collagen.

Ingabe i-collagen keto, uyabuza? Yebo ngempela, i-collagen iwukudla okuphelele kwe-ketogenic.

Lokhu kungenxa yokuthi i-collagen ayifaki ekubaleni kwakho kwe-carb futhi isiza ukugcina ushukela uphansi. Futhi ushukela wegazi ophansi uyindlela yomzimba wakho yokwazi ukuhlala kumodi ye-ketogenic neyokushisa amafutha.

#4 amaqanda

Iqanda liyisimangaliso se-keto yemvelo: amafutha aphezulu, amaprotheni aphakathi, i-carb ephansi kakhulu.

Ngokusho kwe-WHO, I-egg protein yiyona kuphela iphrotheni ephikisana ne-whey ekusebenzeni kahle, i-bioavailability kanye nokugaya ukudla. Okusho ukuthi amaqanda, njenge-buttermilk, ayindlela enhle yokusekela umzimba wakho ngemva kokuzivocavoca.

Izikhupha zamaqanda nazo zine-choline ephezulu, isakhi esibasayo i-mitochondria kumaseli emisipha . I-Mitochondria yizindawo ezinamandla zamaseli akho, ngakho-ke lezi yizindaba ezinhle zamandla nokululama. Ngaphandle kwe-choline awekho amandla.

Futhi njengesaumoni, amaqanda emvelo kanye namadlelo akhulisiwe aqukethe i-omega-3s elwa nokuvuvukala. Kuhle ukunciphisa ubuhlungu ngemva kokujima.

Nokho, lena into namaqanda. Bathatha isikhathi ukwenza. Futhi uma ufuna ukuthenga iphrotheni emhlophe yeqanda esezingeni elihle, zilungiselele ukuyikhokha kakhulu.

Futhi, abantu abaningi bayazwela noma bangezwani namaqanda, okubasusa ngokuphelele etafuleni.

Kodwa-ke, uma uzithola use-buffet yasekuseni futhi ukwazi ukubekezelela amaqanda, weqa ama-croissants futhi unamathele kuma-scrambles nama-omelettes.

#5 amabha amaprotheni

Kunzima ukuyithola i-ketogenic protein bar. Iningi labo linama-carbohydrate amaningi kakhulu. Futhi into evamile ukuthi lawo ma-carbohydrate avame ukuvela kushukela omsulwa.

Ama-carbohydrate amaningi kakhulu akhulisa ushukela wegazi, okhuphula amazinga e-insulin, okuvala umnyango ku-ketosis. Futhi ngamazinga aphezulu e-insulin, ihomoni yokugcina amafutha, awukwazi ukulahlekelwa amafutha.

Gcina izinga likashukela egazini liphansi , ngakolunye uhlangothi, ikugcina kumodi ye-keto, futhi i-keto ikusiza ukuthi ulahlekelwe isisindo, ushise amafutha, futhi ugcine imisipha.

Ngakho-ke ufuna ukuhlala u-keto kodwa futhi ufuna okuthile okusheshayo ngemva kokujima. Okuthile okuphezulu ngamaprotheni okungeke kukukhiphe ku-ketosis. Okuthile okungenayo i-flavour yokwenziwa, imibala yokwenziwa, noma utshwala obushukela. Uzoba nesikhathi esinzima sokuthola ibha yamaprotheni efanelekile. Kodwa lapha sizokwenza impilo yakho ibe lula ngakho-ke lapha unokunambitha oku-3 okuhlukene kanye ne-keto ehambisanayo.

#6 ama-ketones angaphandle  

Uma ulandela ukudla kwe-ketogenic, umzimba wakho uqala ukukhiqiza i-ketone body beta-hydroxybutyrate (BHB). ngesikhathi sakho, I-BHB yehlisa ushukela wegazi futhi igcina imisipha.

Kodwa ukudla kuphela akuyona indlela yokwandisa amazinga e-ketone egazini. Ungaphinda usebenzise ama-ketones ngqo.

Lawa ma-ketones adliwayo, abizwa ngokuthi ama-exogenous ketones, eza ngezindlela ezimbili: usawoti we-ketone kanye ne-ketone esters. I-Ketone esters inamandla kakhulu, kodwa ayihlali isikhathi eside njengosawoti we-ketone. Futhi, ama-esters anokunambitheka okungemnandi.

Futhi ama-ketones angaphandle angathuthukisa ukusebenza kokuzivocavoca.

Abacwaningi baphakele abasubathi abangu-10 isiphuzo esine-carbohydrate, isiphuzo esinamafutha, noma isiphuzo se-ketone ngaphambi kwesikhathi sokuhamba ngebhayisikili. Ngemuva kokuqeqeshwa, abasubathi abadla i-ketone babe:

• Ukwanda kokushiswa kwamafutha.
• Ukulondolozwa kwe-glycogen okuthuthukisiwe.
• Amazinga aphansi we-muscle lactate (ibonisa ukukhuthazela okungcono kwemisipha).
• Inani eliphakeme kakhulu lama-BHB.

Enye inzuzo yama-ketones angaphandle? Basiza ukususa ushukela egazini uye kumzimba othambile. Ngamanye amazwi, kuthuthukisa ukusebenza kwezemidlalo y yehlisa ushukela wegazi ngesikhathi esifanayo.

Futhi njengoba ushukela wegazi ophakeme uxhumene nokukhuluphala kanye nesifo esingamahlalakhona njengoba kukhonjisiwe ku Lesi situdiyo futhi kunjalo lesi esinye isifundo, kuhle ukuyigcina iphansi.

Enye indlela yokwandisa amazinga e-ketone nokwehlisa ushukela wegazi? Amafutha e-MCT.

#7 Amafutha e-MCT

Uwoyela we-MCT, noma uwoyela we-medium chain triglyceride, uwuhlobo lwamafutha atholakala kuwoyela kakhukhunathi. Cishe uke wezwa ngakho, mhlawumbe ngisho umnikazi wayo.

Into enhle ngamafutha e-MCT? Ukwengeza okuncane eziphuzweni noma ekudleni, ngisho namagremu ambalwa nje, kungakungenisa ku-ketosis ngokushesha okukhulu.

Lokho kungenxa yokuthi, ngokungafani namanye amafutha, amafutha e-MCT aya ngqo esibindini ukuze aguqulwe i-ketone. Amafutha e-MCT isinqamuleli sakho se-keto: i-hack elula yokukhulisa amazinga egazi e-BHB.

Futhi amazinga aphezulu e-BHB, osanda kufunda ngawo, asebenzisana ne-leucine ukuze alondoloze futhi alungise izicubu zemisipha.

Ukuhlanganisa i-ketones ne-leucine kulula. Vele ungeze uwoyela we-MCT, noma impushana kawoyela ye-MCT, kumaphrotheni akho angemuva kokujima.

Okunye ukudla ongakwengeza kuleyo smoothie? Cabanga ngokuluhlaza.

Futhi nakunguqulo yayo yempushana.

#8 Imifino

Izidingo zakho zama-macronutrient ku-keto zilula kakhulu: amafutha, amaprotheni, ama-carbs. usuyazi izilinganiso best.

I-Micronutrients, noma kunjalo, cha zilula kakhulu. Udinga inqwaba yemisoco kuyo yonke into kusukela empilweni yobuchopho kuya ekuphefumuleni kuya ekululamelweni kokujima. I-Vitamin D, i-vitamin A, i-vitamin C, i-magnesium, insimbi, i-zinc, i-iodine: uhlu lude kakhulu.

Ukuze uthole ama-micronutrients akho, uGogo wayeqinisile, udinga ukudla imifino yakho. Ikakhulukazi eziluhlaza.

Kodwa ngisho noma ulandela iseluleko sikaGogo, kungenzeka ukuthi usantula ama-micronutrients. Kuzodingeka udle izinkomishi ezingu-3-4 zesipinashi, isibonelo, ukuze uhlangabezane nesidingo sakho sansuku zonke se-magnesium.

Uma kufika qinisa imisipha futhi usekele isimiso sakho sezinzwa, i-magnesium iyisidingo esingaxoxiswana. Ngaphandle kwe-magnesium eyanele, awukwazi ukwenza.

Ngokuzayo lapho wenza ukunyakazisa kwangemva kokujima, cabanga ukufaka impushana yemifino eyakheke kahle enhlanganisweni. Ngaleyo ndlela izomboza kokubili izidingo zakho ezinkulu nezincane ngesikhathi esisodwa.

Okulandelayo, amanye amandla amakhulu / amancane: ukwatapheya.  

#9 ukwatapheya

Inkomishi eyodwa ye-avocado iqukethe ama-macronutrients alandelayo:

• 22 amagremu amafutha.
• 4 amagremu wamaprotheni.
• 13 amagremu ama-carbohydrate.

Ima, ingabe amagremu angu-13 wama-carbohydrates awaphezulu kakhulu?

Hhayi phambi kwe-fiber yokudla. Into ewukuthi, ukwatapheya unamagremu angu-10 efayibha, futhi le fibre inciphisa umthwalo we-carb ngokunciphisa impendulo kashukela egazini.

Ukuyibeka ngokwezibalo: amagremu ayi-13 ama-carbohydrate - amagremu ayi-10 efayibha = amagremu ama-3 wamacarbohydrates inetha.

Ngakho-ke ngezinhloso zakho ze-keto, udinga kuphela ukubala amagremu ama-3 wama-carbohydrate avela kukotapheya.

Ukotapheya futhi unengxenye eqinile yama-micronutrients. Enkomishini eyodwa nje yalesi sithelo esiluhlaza, unayo:

• U-42% wevithamini B5 yakho yansuku zonke noma i-pantothenic acid - yokukhiqiza amandla.
• Amaphesenti angama-35 kavithamini K wakho wansuku zonke - wokujiyisa igazi.
• I-30% ye-folate yakho yansuku zonke: yamandla, i-metabolism kanye nokulungisa i-DNA.
• I-21% kavithamini E wakho wansuku zonke - ukuvikela i-antioxidant.

Ekugcineni, ukuthungwa. Ukotapheya uguqula i-smoothie yakho isuke oketshezini iye kuphudingi owugqinsi, othambile.

Uma usalambile ngemva kwaleyo smoothie, cabangela idlanzana lamantongomane e-keto.

Amantongomane #10

Ingabe ufuna ukwengeza amafutha amaningi ekudleni kwakho ngaphandle kokuphuza amafutha omnqumo?

Kulula. Yidla izithelo ezomisiwe.

Ama-alimondi, amantongomane e-macadamia, ama-cashews, ama-walnuts, nama-pistachios ukudla okulula okunamafutha amaningi, ne-low-carb keto.

Kodwa amantongomane awawona nje imithombo emihle yama-macronutrients. Futhi ziyimithombo emihle yama-micronutrients.

Ikota yenkomishi yamantongomane, isibonelo, iqukethe u-53% wethusi wansuku zonke, u-44% we-manganese yakho yansuku zonke kanye no-20% we-molybdenum yakho.

Thatha ithusi. Kubalulekile ukwakheka kwe-collagen, okuthi, njengoba wazi kakade, kuyingxenye yanoma yikuphi ukululama okuhle kokujima. Futhi kunzima ukuthola ithusi elanele ngokudla.

Ngakho-ke uma uhola indlela yokuphila ye-ketogenic, amantongomane kufanele abe yisisekelo sendlela yakho yokudla.. Akukho lutho olulula ukuyisa ejimini, ehhovisi noma kumamuvi.

Uma ufuna ukuwaxuba, cabanga ngebhotela lamantongomane, uhlobo olumnandi lwamantongomane oluwuketshezi oluwuketshezi. Kungcono kunebhulukwe eligwinya amafutha omnqumo.

Manje njengoba usulayishe ukudla okungcono kakhulu kwe-keto yangemuva kokujima, sekuyisikhathi sokwenza uhlelo lwakho lokujima lwe-keto lusebenze.

I-Keto Training Tips

#1 khawula ama-carbohydrate

Awudingi ama-carbohydrate ukuze wakhe imisipha.

Eqinisweni, ukudla ama-carbohydrate kuzokhinyabeza izinhloso zakho zokuqeqeshwa kwe-keto.

Unalokho engqondweni, zama leli su. Bala ukudla kwakho kwansuku zonke kwe-carbohydrate bese ubhala leyo nombolo phansi.

Uma leyo nombolo idlula i-10-15% yenani lakho le-caloric eliphelele, ungase uphume endaweni ye-ketogenic.

Ukuze unciphise ukudla kwakho okunama-carbohydrate, yenza izinguquko ezimbalwa. Shintshanisa ibhotela lamantongomane ngejeli, ubhanana wenzele ukwatapheya, namabha amaprotheni kwezinye izindawo ezine-carb ephansi.

Maduze uzobe ubhebhezela ukujima kwakho njengompetha we-keto, futhi imisipha yakho izokubonga.

#2 Hlanganisa ukunyakazisa kwangemva kokujima

Ungakwazi ukuguqula cishe yonke into esohlwini lwanamuhla uyenze i-smoothie yangemva kokujima. Nakhu ukuthi i-smoothie izobukeka kanjani:

• I-20-30 amagremu we-whey amaprotheni ahlukaniswe ngotshani.
• 1-2 wezipuni zamafutha e-MCT ayimpuphu.
• 1 isipuni se-exogenous ketone salts.
• 1 ukwatapheya ophakathi.
• Izipuni ezi-2-3 ze-collagen protein powder.
• 1 isipuni sempushana yemifino.
• ½ inkomishi yobisi lukakhukhunathi.

Lokhu kuzamazama kunamafutha amaningi ezinjongo zakho ze-keto kanye namaprotheni amaningi ezinjongo zakho zokuhlanganiswa kwemisipha. Ngaphezu kwalokho, inethoni lama-micronutrients.

Ingxenye engcono kakhulu yokuba nesimiso se-smoothie? Kukusindisa ebuhlungwini bokukhathala kwesinqumo.

#3 Ukudla okulula okunekhanda

Ngisho noma uya ku-keto futhi unciphisa izifiso zakho, usazofuna ukudla okulula ngezikhathi ezithile. Kulungile.

Okungalungile ukudla okungenamsoco: ama-chips, ama-high carb protein bars, amakhukhi, njll. Lokhu kudla kuzokukhipha ku-ketosis futhi kwenze izifiso zakho zibe zimbi nakakhulu.

Kunalokho, zihlomise ngokudla okulula okunamafutha aphezulu anqanda indlala, akhuthaze ukuvivinya umzimba, futhi akugcine kumodi yokushiswa kwamafutha.

Cabanga ngakho njengoshintsho lwe-pantry. Ungakwenza.

#4 Ukuzivocavoca okufanele

Uma kukhulunywa ngokuhlala uqinile futhi ubukeka umuhle, ukondliwa okufanele kuyingxenye ye-equation kuphela. Enye ingxenye, yiqiniso, ukuzivocavoca.

Nakhu ukunyakaza okuzokusiza ukuthi uhlale uzacile futhi unempilo:

• Ukuzivocavoca umzimba okufana nama-squats, ama-push-ups, ama-pull-ups, noma amapulangwe.
• Amalifti asindayo njengama-squats angemuva, ama-deadlift, ukucindezela ibhentshi, noma ama-kettlebell swings.
• I-High Intensity Interval Training (HIIT): kuye kwaboniswa ukuvuselela ama-hormone ahlobene nokukhula kwemisipha.
• I-Yoga: iwusizo ngamandla, ukuhamba nokuvumelana nezimo.
• Ukuhamba.

Izinketho zakho zokuzivocavoca cishe azinamkhawulo. Khetha okumbalwa, jikeleza umfutho ophezulu kanye nophansi, khulisa isikhathi sakho sokutakula, futhi umangale ngezinzuzo ozitholayo.

I-Keto Fuel Post Workout

Cabanga ngalokhu. Uqeda ukujima kwakho, uzizwa ulambile, bese uhamba uye endaweni yokubala ukudla ejimini yakho.

Izinketho ngokuvamile ziyi-dodgy. Ama-protein bars afana nama-chocolate bar. Ama-protein shakes afana nokunyakaziswa kwendabuko. Amaphupho amabi ane-carbohydrate kanye noshukela.

Ungalinda imizuzu embalwa uze ufike ekhaya.

Lapho unazo zonke izithako zokwenza i-keto inyakaze kahle. Iprotheyini ye-Whey, impusha kawoyela ye-MCT, i-collagen, ukwatapheya, impushana ye-veggie, ibhotela lamantongomane - ilungele uphethiloli wangemva kokujima.

Kuzoba ibhomu le-keto elinamafutha amaningi, elinamaprotheni amaningi eliklanyelwe ukuthuthukisa ukululama kwakho. Futhi uzoshaya isipikili ekhanda.