I-Keto Diet: Umhlahlandlela Wokugcina Wokudla Kwe-Carb Ketogenic ephansi

Ukudla kwe-ketogenic ukudla okunamafutha amaningi, okunama-carbohydrate aphansi okuqhubeka nokuduma njengoba abantu abaningi bebona izinzuzo zako ekufinyeleleni imigomo yezempilo kanye nokuqina.

Ungasebenzisa leli khasi njengendawo yakho yokuqala kanye nomhlahlandlela ophelele kukho konke odinga ukukwazi mayelana nokudla kwe-ketogenic nokuthi ungaqala kanjani namuhla.

Ungabuka futhi ividiyo yethu ye-youtube njengesifinyezo:

Kuyini ukudla kwe-ketogenic?

Inhloso ye-keto diet wukufaka umzimba wakho ku-ketosis futhi ushise amafutha esikhundleni samacarbohydrate ukuze uphethiloli. Lokhu kudla kuhlanganisa amafutha amaningi, amanani anele amaprotheni, namazinga aphansi ama-carbohydrates.

I-keto diet ngokuvamile isebenzisa i- Izilinganiso zama-macronutrient ezilandelayo:.

  • I-20-30% yamakhalori avela kumaprotheni.
  • I-70-80% yama-calories avela emafutheni anempilo (njenge I-Omega-3 fatty acids, ukwatapheya, Amafutha e-Olive, uwoyela kakhukhunathi y ibhotela elidla utshani).
  • Amaphesenti angu-5 noma ngaphansi amakhalori asuka kuma-carbohydrate (kubantu abaningi, lokho kuwumkhawulo 20 kuya ku-50 g ama-carbohydrate alula ngosuku).

Izidlo ze-keto zezokwelapha, njengalezo ezinqunywe odokotela ezinganeni ezine isifo sokuwa, zibucayi kakhulu. Ngokuvamile zihlanganisa amafutha angaba ngu-90%, amaprotheni angu-10%, futhi asondele kuma-carbohydrates angu-0 ngangokunokwenzeka.

Ngokuwohloka kwama-macronutrients, ungashintsha indlela umzimba wakho osebenzisa ngayo amandla. Ukuze uqonde ngokugcwele inqubo, kubalulekile ukuqonda ukuthi umzimba wakho usebenzisa kanjani amandla kwasekuqaleni.

Indlela I-Keto Diet Esebenza Ngayo

Uma udla ukudla okunothe ngamacarbohydrates, umzimba wakho uguqula lawo macarbohydrate abe ushukela (ushukela osegazini) okwandisa amazinga kashukela egazini.

Lapho amazinga kashukela egazini enyuka, abonisa umzimba wakho ukuthi udale i-insulin, ihomoni ethwala i-glucose iye kumaseli akho ukuze isetshenziselwe amandla. Lokhu kubizwa ngokuthi yi-insulin spike ( 1 ).

IGlucose ingumthombo wamandla okhethwa ngumzimba wakho. Uma nje uqhubeka nokudla ama-carbohydrates, umzimba wakho uyolokhu uwashintsha ube ushukela obese ushiswa ukuze uthole amandla. Ngamanye amazwi, lapho i-glucose ikhona, umzimba wakho uzokwenqaba ukushisa izitolo zakho zamafutha.

Umzimba wakho uqala ukushisa amafutha ngokuqeda ama-carbohydrate. Lokhu kuqeda izitolo zakho ze-glycogen (i-glucose egciniwe), kushiye umzimba wakho ungenakho ukukhetha ngaphandle kokuthi uqale ukushisa izitolo zakho zamafutha. Umzimba wakho uqala ukuguqula ama-fatty acids abe ama-ketone, obeka umzimba wakho esimweni sokugayeka kokudla esaziwa ngokuthi yi-ketosis. 2 ).

Ayini ama-ketones?

Ku-ketosis, isibindi siguqula ama-fatty acids abe yimizimba ye-ketone noma ama-ketones. Le mikhiqizo iba umthombo omusha wamandla womzimba wakho. Uma wehlisa ukudla kwakho kwe-carbohydrate futhi esikhundleni salawo kilojoule namafutha anempilo nama-carbohydrates, umzimba wakho uphendula ngokuthi ube ne-keto-adapted, noma usebenze kahle ekushiseni amafutha.

Kunezinhlobo ezintathu ze-ketone eziyinhloko:

  • I-Acetone.
  • I-acetoacetate.
  • I-Beta-hydroxybutyrate (imvamisa i-BHB efushanisiwe).

Esimeni se-ketosis, ama-ketones athatha indawo yama-carbohydrate ngezinjongo eziningi ( 3 )( 4 ). Umzimba wakho uncike futhi i-gluconeogenesis, ukuguqulwa kwe-glycerol, i-lactate nama-amino acids abe yi-glucose, ukuvimbela amazinga kashukela egazini ukuthi ehle ngokuyingozi.

Into ebaluleke kunazo zonke ukuthi ubuchopho bethu nezinye izitho zingasebenzisa ama-ketone ukuze uthole amandla kalula kunama-carbohydrate ( 5 )( 6 ).

Yingakho iningi abantu bathola ukucaca okwengeziwe kwengqondo, isimo sengqondo esithuthukisiwe, nokuncipha kwendlala ku-keto.

Lawa ma-molecule futhi Banemiphumela ye-antioxidant kanye ne-anti-inflammatory, okusho ukuthi bangasiza ekubuyiseleni nasekulungiseni ukulimala kwamangqamuzana ngokuvamile okubangelwa ukudla ushukela omningi, isibonelo.

I-Ketosis isiza umzimba wakho ukuba usebenze emafutheni agciniwe emzimbeni lapho ukudla kungatholakali kalula. Ngokufanayo, ukudla kwe-keto kugxile "ekuncisheni" umzimba wakho ama-carbohydrate, ukuwushintsha ube yisimo esishisa amafutha.

Izinhlobo ezahlukene zokudla kwe-ketogenic

Hay izinhlobo ezine eziyinhloko zokudla kwe-ketogenic. Ngamunye uthatha indlela ehluke kancane ekudlaleni amafutha uma kuqhathaniswa nokudla kwama-carbohydrate. Lapho unquma ukuthi iyiphi indlela ekusebenzela kangcono, cabangela imigomo yakho, ileveli yokufaneleka, nendlela yokuphila.

I-Standard Ketogenic Diet (SKD)

Lena inguqulo evamile futhi enconyiwe yokudla kwe-ketogenic. KUYO, sekuyisikhathi sokuhlala ngaphakathi kwamagremu angu-20-50 we-net carbs ngosuku, ugxile ekudlaleni amaprotheni okwanele kanye nokudla okunamafutha amaningi.

I-Targeted Ketogenic Diet (TKD)

Uma ungumuntu osebenzayo, le ndlela ingase ikusebenzele kangcono. Ukudla okukhethekile kwe-ketogenic kuhilela ukudla cishe amagremu angama-20-50 we-carbs enetha noma ngaphansi kwemizuzu engama-30 kuya ehoreni ngaphambi kokuzivocavoca.

I-Cyccal ketogenic diet (CKD)

Uma i-keto izwakala ikusabisa, lena indlela enhle yokuqala. Lapha uphakathi kwezikhathi zokudla ukudla okune-carb ephansi izinsuku ezimbalwa, okulandelwa isikhathi sokudla ama-carbohydrate (okuvame ukuhlala izinsuku ezimbalwa).

Ukudla okuphezulu kwamaprotheni keto

Le ndlela ifana kakhulu nendlela ejwayelekile (SKD). Umehluko omkhulu wukudla kwamaprotheni. Lapha ukhulisa ukudla kwakho amaprotheni kakhulu. Le nguqulo ye-keto diet ifana kakhulu nohlelo lokudla lwe-Atkins kunezinye.

Qaphela: Indlela ye-SKD inguqulo esetshenziswa kakhulu futhi ecwaningiwe ye-keto. Ngakho-ke, ulwazi oluningi olungezansi luphathelene nale ndlela evamile.

Mangakanani Amaprotheni, Amafutha, nama-Carbs okufanele Udle ku-Keto?

Amafutha, amaprotheni, nama-carbohydrate aziwa ngokuthi ama-macronutrients. Ngokuvamile, ukuwohloka kwama-macronutrients wokudla kwe-keto yilokhu:

  • Ama-carbohydrate: 5-10%.
  • Amaprotheni: 20-25%.
  • Amafutha: 75-80% (ngezinye izikhathi ngaphezulu kubantu abathile).

Ama-macronutrients abonakala eyisisekelo sanoma yikuphi ukudla kwe-ketogenic, kodwa ngokuphambene nombono odumile, akukho isilinganiso esisodwa se-macronutrient esisebenza kuwo wonke umuntu.

Esikhundleni salokho, uzoba nesethi ehluke ngokuphelele yama-macros asekelwe ku:

  • Imigomo engokwenyama nengokwengqondo.
  • Umlando wezempilo.
  • Izinga lomsebenzi.

Ukudla kwe-carbohydrate

Kubantu abaningi, uhla lwama-20-50 amagremu we-carbohydrate ngosuku lulungile. Abanye abantu bangakhuphukela ku-100 amagremu ngosuku futhi bahlale ku-ketosis.

Ukudla kwamaprotheni

Ukuze unqume ukuthi angakanani amaprotheni okufanele uwadle, cabangela ukwakheka komzimba wakho, isisindo esikahle, ubulili, ubude, nezinga lomsebenzi. Ngokufanelekile, kufanele udle amagremu angu-0.8 wamaprotheni ngekhilogremu ngayinye yesisindo somzimba omncane. Lokhu kuzovimbela ukulahleka kwemisipha.

Futhi ungakhathazeki ngokudla "kakhulu" amaprotheni e-keto, ngeke kukukhiphe ku-ketosis.

Ukudla amafutha

Ngemva kokubala iphesenti lamakholori ansuku zonke okufanele aqhamuke kumaprotheni nama-carbohydrate, engeza izinombolo ezimbili futhi ukhiphe ku-100. Leyo nombolo iphesenti lamakholori okufanele avele emafutheni.

Ukubala amakhalori akudingekile ku-keto, futhi akufanele kube. Uma udla ukudla okunamafutha amaningi, kugcwalisa kakhulu kunokudla okunama-carbohydrate noshukela. Ngokuvamile, lokhu kunciphisa amathuba akho okudla ngokweqile. Esikhundleni sokubala ama-calories, naka amazinga akho amakhulu.

Ukuze ufunde kabanzi, funda kabanzi mayelana ama-micronutrients ekudleni kwe-ketogenic.

Uyini umehluko phakathi kwe-Keto ne-Low-Carb?

Ukudla kwe-keto kuvame ukuhlanganiswa nokunye ukudla okune-carb ephansi. Kodwa-ke, umehluko omkhulu phakathi kwe-keto ne-carb ephansi izinga lama-macronutrients. Ezinguqukweni eziningi ze-ketogenic, ama-45% ama-calories akho noma ngaphezulu azovela emafutheni, ukusiza umzimba wakho ushintshele ku-ketosis. Ekudleni okune-carb ephansi, akukho ukudla okuqondile kwansuku zonke kwamafutha (noma amanye ama-macronutrients).

Imigomo phakathi kwalokhu kudla nayo iyahlukahluka. Inhloso ye-keto ukungena ku-ketosis, ngakho umzimba wakho uyeka ukusebenzisa i-glucose njengophethiloli ngokuhamba kwesikhathi. Ngokudla okune-carb ephansi, ungase ungangeni ku-ketosis. Eqinisweni, ezinye izidlo zinciphisa ama-carbohydrate isikhathi esifushane, bese ziwafaka futhi.

Ukudla okufanele udle ekudleni kwe-ketogenic

Manje njengoba usuqonda okuyisisekelo ngemuva kokudla kwe-ketogenic, yisikhathi sokwenza uhlu lwakho lokuthenga ukudla okuphansi kwe-carb bese ufika esuphamakethe.

Ekudleni kwe-ketogenic, uzokujabulela ukudla okunomsoco futhi uzogwema izithako ezinothe ngama-carbohydrate.

Inyama, amaqanda, amantongomane, nembewu

Ngaso sonke isikhathi khetha inyama yezinga eliphezulu ongakwazi ukuyithenga, ukhethe inyama yenkomo ephilayo nefunzwa utshani noma nini lapho kungenzeka, izinhlanzi ezibanjwe zasendle, kanye nezinkukhu ezifuywe ngendlela engokwemvelo, ingulube namaqanda.

Amantongomane nembewu nakho kuhle futhi kungcono kakhulu ukudliwa kuluhlaza.

  • Inyama yenkomo: inyama yenkomo, inyama yenkonyane, eyosiwe, inyama yenkomo egayiwe, ne-casseroles.
  • Izinkukhu: inkukhu, izigwaca, idada, iturkey namabele ezilwane zasendle.
  • Inyama Yengulube: Ingulube yengulube, i-sirloin, i-chops, i-ham ne-bacon ngaphandle koshukela.
  • Inhlanzi: i-mackerel, i-tuna, i-salmon, i-trout, i-halibut, i-cod, i-catfish ne-mahi-mahi.
  • Umhluzi wethambo: umhluzi wethambo lenkomo kanye nomhluzi wethambo lenkukhu.
  • Ukudla kwasolwandle: ama-oyster, izimbaza, izinkalankala, izimbaza namalobster.
  • I-Viscera: inhliziyo, isibindi, ulimi, izinso kanye ne-offal.
  • Amaqanda: okunodeveli, okuthosiwe, okugoqiwe futhi kubilisiwe.
  • I-Cordero.
  • Imbuzi.
  • Amantongomane nembewu: amantongomane e-macadamia, ama-alimondi, nebhotela lamantongomane.

Imifino ephansi ye-carb

Imifino kuyindlela enhle yokuthola a umthamo onempilo wama-micronutrients, ngaleyo ndlela kuvimbela ukushoda kwezakhi ku-keto.

  • Imifino eluhlaza, njenge-kale, isipinashi, i-chard, ne-arugula.
  • Imifino ye-Cruciferous, kuhlanganise iklabishi, i-cauliflower, ne-zucchini.
  • Ama-lettuce, okuhlanganisa i-iceberg, i-romaine, ne-butterhead.
  • Imifino evutshiwe njenge-sauerkraut ne-kimchi.
  • Eminye imifino efana namakhowe, i-asparagus, nesilimo esidliwayo esinamagatsha anamanzi.

I-Keto-Friendly Dairy

Khetha ikhwalithi ephezulu kakhulu ongakwazi ukuyikhokhela ngokukhetha imikhiqizo yobisi yamahhala, iphelele futhi iphilayo noma nini lapho kunokwenzeka. Gwema imikhiqizo yobisi enamafutha amancane noma imikhiqizo yobisi enoshukela omningi.

  • Ibhotela kanye ne-ghee amadlelo.
  • Ukhilimu osindayo nokhilimu osindayo.
  • Imikhiqizo yobisi evutshiwe njenge-yogurt ne-kefir.
  • Ukhilimu omuncu.
  • Ushizi onzima kanye ithambile.

Izithelo ezinoshukela ophansi

Sondela isithelo ngokuqapha ku-keto, njengoba iqukethe amanani aphezulu kashukela nama-carbohydrate.

  • Ukwatapheya (okuwukuphela kwesithelo ongasijabulela ngobuningi).
  • Amajikijolo angama-organic afana nama-raspberries, ama-blueberries, nama-strawberries (idlanzana ngosuku).

Amafutha anempilo namafutha

Imithombo amafutha enempilo zihlanganisa ibhotela elifunzwe utshani, i-tallow, ighee, amafutha kakhukhunathi, amafutha omnqumo, amafutha esundu aqhubekayo, kanye Amafutha e-MCT.

  • Ibhotela kanye ne-ghee.
  • Ibhotela.
  • Imayonesi.
  • Amafutha kakhukhunathi nebhotela likakhukhunathi
  • Amafutha e-linseed.
  • Amafutha e-Olive.
  • Amafutha eSesame.
  • Amafutha e-MCT ne-MCT powder.
  • Amafutha e-Walnut
  • Amafutha e-Olive.
  • Amafutha kakotapheya.

Ukudla okufanele ukugweme ekudleni kwe-Keto

Kungcono gwema ukudla okulandelayo ekudleni kwe-keto ngenxa yokuqukethwe kwayo okuphezulu kwama-carbohydrate. Uma uqala i-keto, hlanza isiqandisi sakho namakhabethe futhi unikele nganoma yiziphi izinto ezingavuliwe bese ulahla okunye.

Amathuna

Okusanhlamvu kulayishwe ama-carbs, ngakho-ke kungcono ukuqhela kuzo zonke izinhlamvu ze-keto. Lokhu kuhlanganisa okusanhlamvu, ukolweni, i-pasta, irayisi, i-oats, ibhali, i-rye, ummbila, kanye iquinoa.

Ubhontshisi kanye nemifino

Nakuba ama-vegans amaningi kanye nabadla imifino bethembele kubhontshisi ukuze bathole amaprotheni, lokhu kudla kuphezulu ngendlela emangalisayo kuma-carbohydrates. Gwema ukudla ubhontshisi, uphizi, ubhontshisi nodali.

Izithelo ezinoshukela ophezulu

Ngenkathi izithelo eziningi zigcwele ama-antioxidants namanye ama-micronutrients, zicebile nge-fructose, engakukhipha kalula ku-ketosis.

Gwema ama-apula, umango, uphayinaphu nezinye izithelo (ngaphandle kwenani elincane lamajikijolo).

Imifino enesitashi

Gwema imifino enesitashi njengamazambane, ubhatata, izinhlobo ezithile zika-squash, ama-parsnip, nezaqathi.

Njengezithelo, kunezinzuzo zezempilo ezihlobene nalokhu kudla, kodwa futhi kuphezulu kakhulu kuma-carbohydrate.

Ushukela

Lokhu kuhlanganisa, kodwa akugcini lapho, ama-dessert, izinandisi zokwenziwa, u-ayisikhilimu, ama-smoothie, amasoda, nejusi yezithelo.

Ngisho nezinongo ezifana neketchup nesoso yesoso ngokuvamile zigcwele ushukela, ngakho qiniseka ukuthi ufunda amalebula ngaphambi kokuwangeza ohlelweni lwakho lokudla. Uma uthanda into emnandi, zama eyodwa iresiphi ye-keto-friendly dessert enziwe ngama-sweeteners aphansi e-glycemic (njenge stevia o i-erythritol) esikhundleni salokho.

Utshwala

Abanye iziphuzo ezidakayo banenkomba ye-glycemic ephansi futhi ifanele ukudla kwe-ketogenic. Kodwa-ke, khumbula ukuthi lapho uphuza utshwala, isibindi sakho sizocubungula i-ethanol futhi siyeke ukukhiqiza ama-ketone.

Uma udla i-keto ukuze ulahlekelwe isisindo, gcina ukuphuza kwakho utshwala kuncane. Uma uthanda i-cocktail, namathela kuzixube ezishukela eziphansi futhi ugweme ubhiya newayini obuningi.

Izinzuzo zezempilo zokudla kwe-ketogenic

Ukudla kwe-ketogenic kuye kwahlotshaniswa nezinzuzo zezempilo ezimangalisayo ezidlula kude nokuncipha kwesisindo. Lezi izindlela ezimbalwa nje ze-keto ezingakusiza uzizwe ungcono, unamandla, futhi ucace kakhudlwana.

I-Keto yokulahlekelwa isisindo

Mhlawumbe isizathu esiyinhloko esenza i-keto yaduma: ukulahlekelwa wamafutha aqhubekayo. I-Keto ingasiza kakhulu ukwehlisa isisindo somzimba, amafutha omzimba, nesisindo somzimba ngenkathi igcina isisindo somzimba ( 7 ).

I-Keto yamazinga okumelana

Ukudla kwe-ketogenic kungasiza ekuthuthukiseni amazinga okubekezela abadlali. Kodwa-ke, kungase kuthathe isikhathi ukuthi abasubathi bazijwayeze ukushiswa kwamafutha esikhundleni seglucose thola amandla

I-Keto yempilo yamathumbu

Ucwaningo oluningana lubonise ukuxhumana phakathi kokudla ushukela omncane kanye nokuthuthukiswa kwezimpawu ze-irritable bowel syndrome (IBS). Ucwaningo olulodwa lubonise ukuthi ukudla kwe-ketogenic kungathuthukisa ubuhlungu besisu kanye nekhwalithi yokuphila yonke kubantu abanabo IBS.

I-Keto yesifo sikashukela

Ukudla kwe-ketogenic kungasiza ukulinganisa i-glucose kanye namazinga e-insulin igazi. Ukunciphisa ingozi yokumelana insulini kungasiza ukuvimbela izifo ze-metabolic ezifana Uhlobo 2 sikashukela.

I-Keto yezempilo yenhliziyo

Ukudla kwe-keto kungasiza ekunciphiseni izici eziyingozi izifo zenhliziyo, okuhlanganisa ukuthuthukiswa kwamazinga e-HDL cholesterol, umfutho wegazi, i-triglycerides, ne-cholesterol ye-LDL (ehlobene ne-plaque emithanjeni) 8 ).

I-Keto yezempilo yobuchopho

Imizimba ye-Ketone ixhunyaniswe nezinzuzo ezingaba khona ze-neuroprotective kanye ne-anti-inflammatory. Ngakho-ke, ukudla kwe-keto kungasekela labo abanezimo ezifana nezifo ze-Parkinson kanye i-Alzheimer, phakathi kwezinye izimo zobuchopho eziwohlokayo ( 9 )( 10 ).

I-Keto yesifo sokuwa

Ukudla kwe-ketogenic kwadalwa ekuqaleni kwekhulu lama-20 ukusiza ukuvimbela ukuquleka ezigulini ezinesifo sokuwa, ikakhulukazi izingane. Kuze kube namuhla, i-ketosis isetshenziswa njengendlela yokwelapha kulabo abaphethwe yiyo i-epilepsia ( 11 ).

I-Keto ye-PMS

Balinganiselwa ku-90% abesifazane ababa nophawu olulodwa noma ngaphezulu oluhambisana ne-PMS ( 12 )( 13 ).

Ukudla kwe-keto kungasiza ekulinganiseni ushukela wegazi, ukulwa nokuvuvukala okungapheli, ukwandisa izitolo zokudla okunomsoco, futhi kuqede izifiso, konke okungasiza. ukunciphisa izimpawu ze-premenstrual syndrome.

Ungazi kanjani uma uku-ketosis

I-Ketosis ingaba indawo empunga, njengoba kunamazinga ahlukahlukene ayo. Ngokuvamile, kungathatha cishe izinsuku ezingu-1-3 ukufinyelela i-ketosis egcwele.

Indlela engcono kakhulu yokuqapha amazinga akho e-ketone iwukuhlola, ongakwenza ekhaya. Uma udla ukudla kwe-ketogenic, ama-ketone amaningi aphumela ezindaweni ezihlukahlukene zomzimba. Lokhu kukuvumela kala amazinga akho e-ketone ngezindlela ezahlukahlukene:

  • Emchameni onomugqa wokuhlola.
  • Egazini nge-glucometer.
  • Emoyeni wakho ngemitha yokuphefumula.

Indlela ngayinye inezinzuzo nezinkinga zayo, kodwa ukulinganisa ama-ketone egazini kuvame ukuphumelela kakhulu. Nakuba kuyikhona okuthengekayo kakhulu, ukuhlola umchamo ngokuvamile kuyindlela enembe kakhulu.

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I-150 Strips Keto Light, ukulinganisa kwe-ketosis ngomchamo. Ukudla kwe-Ketogenic/Keto, i-Dukan, i-Atkins, i-Paleo. Linganisa ukuthi i-metabolism yakho ikumodi yokushiswa kwamafutha.
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  • IMIPHUMELA NGEMIZUZWANA: Ngaphansi kwemizuzwana eyi-15 umbala womucu uzobonisa ukugcwala kwemizimba ye-ketone ukuze ukwazi ukuhlola izinga lakho.
  • YENZA UKUDLA KWE-KETO NGOKUPHEPHILE: Sizochaza indlela yokusebenzisa imichilo ngokuningiliziwe, amathiphu angcono kakhulu avela kochwepheshe bokudla okunempilo ukufaka i-ketosis futhi ukhiqize indlela yokuphila enempilo. Yamukela ku...
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  • Umphumela wokubuka osheshayo nonembile: imichilo eklanywe ngokukhethekile eneshadi lombala ukuze uqhathanise umphumela wokuhlolwa ngokuqondile. Akudingekile ukuthwala isitsha, umugqa wokuhlola ...
  • AMACEBISO OKUHLOLA IKETHONI EMCHAMINI: gcina iminwe emanzi ebhodleleni (isitsha); ukuze uthole imiphumela engcono kakhulu, funda umugqa ngokukhanya kwemvelo; gcina isitsha endaweni...
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  • Ucwaningo luncoma ukukhetha isikhathi sokuqoqa isampula yomchamo futhi wenze ukuhlolwa kwe-ketone ne-pH. Kunconywa ukuthi uzenze into yokuqala ekuseni noma ebusuku amahora ambalwa ...
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Izithasiselo zokusekela ukudla kwe-ketogenic

Izithasiselo ziyindlela ethandwayo yokwandisa izinzuzo zokudla kwe-ketogenic. Ukwengeza lezi zithako kanye ne-keto enempilo nohlelo lokudla okuphelele lungakusiza uzizwe ungcono kakhulu ngenkathi usekela imigomo yakho yezempilo.

Ama-ketones angaphandle

Ama-ketones angaphandle Zingama-ketones engeziwe, ngokuvamile i-beta-hydroxybutyrate noma i-acetoacetate, asiza ukukunikeza lokho kuqina okwengeziwe kwamandla. Ungathatha ama-ketones angaphandle phakathi kokudla noma ukuqhuma okusheshayo kwamandla ngaphambi kokujima.

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  • Ucwaningo lwesayensi luye lwabonisa ukuthi ukudla okunothiswe yi-ketone kusiza ukuguqula ukuzuza kwesisindo okubangelwa ukudla okunamafutha amaningi.
  • Indlela engenzeka yesenzo se-ketone ukuthi ivuselela ukuvezwa kwamanye ama-molecule, akhona ezicubu ezinamafutha, esiza ukushisa amafutha aqoqiwe.
  • Ibuye ibe neGreen Coffee esiza ekunciphiseni inani le-glucose ekhishwa isibindi, okwenza umzimba usebenzise i-glucose reserves equkethe ama-fat cells.
  • Kuzo zonke lezi zizathu, ukugcwalisa ukudla kwethu nge-Ketone kungasisiza ukuthi silahlekelwe yilawo makhilogremu engeziwe ukuze sikwazi ukukhombisa isibalo esiphelele ehlobo.
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I-Raspberry Ketone 3000mg - Imbiza yezinyanga ezi-4! - Vegan friendly - 120 Capsules - SimplySupplements
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  • 4 INYANGA JACK: Leli bhodlela liqukethe ama-capsules angu-120 azohlala izinyanga ezi-4 uma kulandelwa isincomo sokuthatha i-capsule eyodwa ngosuku.
  • IFANELE I-VEGANS: Lo mkhiqizo ungadliwa yilabo abalandela ukudla kwemifino noma i-vegan.
  • NGEZITHAKO EZINGAPHEZULU: Senza yonke imikhiqizo yethu kwezinye zezikhungo ezihamba phambili eYurophu, sisebenzisa izithako zemvelo ezisezingeni eliphezulu kuphela, ngakho ...

MCT Amafutha kanye powder

Ama-MCT (noma i-medium chain triglycerides) awuhlobo lwe-fatty acid umzimba wakho ongaluguqula lube amandla ngokushesha nangempumelelo. Ama-MCT akhishwa kukhukhunathi futhi athengiswa kakhulu ngendlela ewuketshezi noma eyimpushana.

I-C8 MCT Amafutha Ahlanzekile | Ikhiqiza Ama-Ketones Ama-3 X Ngaphezu Kwamanye Amafutha e-MCT | I-Caprylic Acid Triglycerides | I-Paleo ne-Vegan Friendly | Ibhodlela lamahhala le-BPA | I-Ketosource
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  • [ 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...
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  • [ UKWENZIWA E-SPAIN ] Kwenziwe elabhorethri enesitifiketi se-IFS. Ngaphandle kwe-GMO (Genetically Modified Organisms). Imikhuba emihle yokukhiqiza (GMP). AYIqukethe iGluten, Inhlanzi,...

Iphrotheni ye-collagen

Collagen Yiprotheni eningi kakhulu emzimbeni wakho, esekela ukukhula kwamalunga, izitho, izinwele kanye nezicubu ezixhumeneyo. Ama-amino acid asezithasiselweni ze-collagen angasiza futhi ekukhiqizeni amandla, ukulungiswa kwe-DNA, ukukhipha ubuthi, kanye nokugaya okunempilo.

Izithako ze-Micronutrient

I-Keto Micro Greens inikeza ama-micronutrients ngesikophu esisodwa. Usayizi ngamunye wokuphakela uqukethe ukudla okungu-14 kwezithelo nemifino ehlukene engama-22, kanye namakhambi e-MCT namafutha okusiza ngokumuncwa.

Whey amaprotheni

Izithasiselo I-Whey ingenye yezithako ezifundwe kahle kakhulu zokusekela ukwehla kwesisindo, ukuzuza kwemisipha, kanye nokululama ( 14 )( 15 ). Qiniseka ukuthi ukhetha kuphela ibhotela elidliwe ngotshani futhi ugweme izimpushana ezinoshukela noma ezinye izithasiselo ezingakhuphula ushukela wegazi.

Ama-Electrolyte

Ibhalansi ye-Electrolyte ingenye yezinto ezibaluleke kakhulu, kodwa ezinganakwa kakhulu, izingxenye zesipiliyoni esiphumelelayo sokudla kwe-ketogenic. Ukuba yi-keto kungadala ukuthi ukhiphe ama-electrolyte amaningi kunokuvamile, ngakho-ke kufanele uwagcwalise ngokwakho - iqiniso abambalwa abalaziyo lapho uqala uhambo lwakho lwe-keto ( 16 ).

Engeza i-sodium, i-potassium, ne-calcium eyengeziwe ekudleni kwakho noma thatha i-supplement engasiza ukusekela umzimba wakho.

Ingabe ukudla kwe-keto kuphephile?

I-Ketosis iphephile kanye nesimo semvelo se-metabolic. Kodwa ngokuvamile kucatshangwa ngephutha njengesimo esiyingozi kakhulu se-metabolic esibizwa nge-ketoacidosis, esivame ukubonakala kubantu abanaso sikashukela.

Ukuba namazinga e-ketone ebangeni lika-0.5-5.0mmol / L akuyona ingozi, kodwa kungabangela izinkinga ezihlukahlukene ezingenabungozi ezaziwa ngokuthi "i-keto flu."

Izimpawu zomkhuhlane we-keto

Abantu abaningi kufanele babhekane nemiphumela emibi evamile yesikhashana efana nezimpawu zomkhuhlane njengoba bejwayela ukukhuluphala. Lezi zimpawu zesikhashana ziyimikhiqizo yokuphelelwa amanzi emzimbeni kanye namazinga aphansi ama-carbohydrate njengoba umzimba wakho ulungisa. Angase ahlanganise:

  • Ukuphathwa ikhanda
  • Imikhuba emibi.
  • Isicanucanu
  • Inkungu yobuchopho.
  • Isisu esibuhlungu.
  • Ugqozi oluphansi

Izimpawu zomkhuhlane we-Keto ngokuvamile zingafinyezwa ngokuthatha izithako ze-ketone, okungasiza ukwenza ukushintshela ku-ketosis kube lula kakhulu.

Isampula Lezinhlelo Zokudla Kwe-Keto Ezinamaresiphi

Uma ufuna ukukhipha konke ukuqagela ekuphumeni kwe-keto, izinhlelo zokudla ziyindlela enhle.

Ngenxa yokuthi awubhekene nezinqumo eziningi nsuku zonke, izinhlelo zokudla zokupheka zingenza ukudla kwakho okusha kungabi namandla kakhulu.

Ungasebenzisa yethu Uhlelo lokudla lwe-Keto lwabaqalayo njengesiqondiso sokuqala esisheshayo.

I-Keto Diet Iyachazwa: Qala Nge-Keto

Uma ufuna ukwazi mayelana nokudla kwe-ketogenic futhi ungathanda ukufunda okwengeziwe ngale ndlela yokuphila elandelwa izinkulungwane zabantu, hlola lezi zihloko ezinikeza ulwazi oluningi oluwusizo futhi olulula ukulandela.

  • I-Keto Diet vs. U-Atkins: Uyini umehluko futhi yikuphi okungcono?
  • Ukuzila Ukudla Kwe-Keto: Ukuthi Ihlobana Kanjani Nokudla Kwe-Keto.
  • Imiphumela Yokudla Kwe-Keto: Ngizoshesha Kangakanani Isisindo Nge-Keto?

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