I-Ketogenic vs. I-Calorie Restrictive Diet: Ungawehlisa Kanjani Amafutha Asemzimbeni Ngaphandle Kokuzilambisa

Uma unquma ukuthi ufuna ukwehlisa amakhilogremu ambalwa engeziwe futhi ulahlekelwe isisindo somzimba, into yokuqala cishe ozoyenza iwukucwilisa ocwaningweni oluthile lwe-inthanethi ukuze ufunde ukuthi unganciphisa kanjani amafutha omzimba nokuthi yiziphi izidlo ezithandwa kakhulu zokulahlekelwa isisindo.

Njengoba uhlola izinketho zakho, ungase uhlangane nento ebizwa ngokuthi i-cutting diet.

Kulesi sihloko, uzofunda ukuthi kuyini ukudla okusikayo, ukuthi kuqhathaniswa kanjani nendlela yokuphila ye-keto enempilo, nokuthi yikuphi okufanele uzame ukufeza imigomo yakho yokulahlekelwa isisindo.

Kuyini ukudla okusikayo?

Ukudla okuncishisiwe, okubuye kwaziwe ngokuthi "i-shredding diet," kuwuhlelo lokudla olune-kilojoule ephansi, ama-carbohydrate, namafutha ngomgomo oyinhloko wokukusiza ulahle amafutha omzimba futhi ukukhuthaza ukukhula kwemisipha.

Kuvamile phakathi kwabakhi bomzimba kanye namamodeli wokufaneleka wokuncintisana, kodwa abanye abantu bayisebenzisela ukunciphisa umzimba ngokushesha. Ngokungafani nezinye izinhlelo zokulahlekelwa isisindo, lokhu kudla akufanele kulandelwe isikhathi eside ngenxa yokushoda kwekhalori okwedlulele.

Eqinisweni, abantu abaningi badla kuphela isonto elilodwa ngaphambi komncintiswano.

I-Ketogenic vs. Cutting Diet: Uyini Umehluko?

Indlela ephumelela kakhulu yokunquma ukudla okulungile kwemigomo yakho yezempilo iwukufunda izisekelo zenketho ngayinye, ukuhlola imiphumela engokomzimba nengokwengqondo engase yenzeke, futhi ubone ukuthi iyiphi evumelana kangcono nendlela yakho yokuphila.

Nasi isifinyezo sokudla kwe-ketogenic kanye nokudla kokusika:

Izisekelo zokudla kwe-ketogenic

La ukudla okujwayelekile kwe-ketogenic (SKT) ingamukelwa njengendlela yokuphila esimeme, kungaba esikhathini esifushane noma eside. Umgomo oyinhloko uwukwenza umzimba wakho ungene esimweni se-ketosis, isimo sokugayeka kokudla emzimbeni lapho umzimba wakho usebenzisa amafutha (esikhundleni samacarbohydrates) njengomthombo wawo omkhulu wamandla.

Lesi simo ungasifinyelela ngokulandela ukudla okune-carbohydrate ephansi kakhulu, okuqiniswe ngokudla okunempilo, okunomsoco.

Nakhu okufanele ukwenze:

• Nciphisa inani lakho lokudla noma ama-carbohydrate.
• Gxila kumaprotheni nemifino. Amaprotheni kufanele ahlanganise kuzinketho de izinga eliphezulu njengoba inyama yenkomo esanda kufakwa ngotshani, amaqanda aphilayo kanye nesaumoni yasendle.
• Bese uhlanganisa ezinye amafutha enempilo. Kufanele ugxile emafutheni afana nokwatapheya, ama-alimondi, nebhotela elitholakala ezinkomeni ezintsha ezifunzwa utshani.
• amanzi, itiye, ikhofi eliqinisiwe, i-kombucha kanye namanzi kakhukhunathi ezinye ze iziphuzo ze-ketogenic ongakujabulela.
• El utshwala Akuvunyelwe, kodwa usengakwazi ukujabulela ingilazi yewayini noma i-whisky oyikhonzile ezimeni ezikhethekile.
• Ukungena ku-ketosis kuhle kumazinga akho wamandla, ngakho-ke ungakwazi ukuzivocavoca kanzima nangesikhathi eside. Inhlanganisela yamandla nokuqeqeshwa kokumelana (ukuzivocavoca kwe-aerobic, i-anaerobic, ukuguquguquka nokusimama) kwakha a ukuqeqeshwa okujwayelekile ehlukahlukene futhi ebanzi ezogcina izinto zijabulisa futhi isekele i-ketosis ( ¹ ).

Lezi yiziqondiso ezijwayelekile zokudla okujwayelekile kwe-ketogenic, kodwa umuntu ngamunye uhlukile futhi unezidingo ezithile kuye ngomlando wabo wezempilo kanye nemigomo yokufaneleka.

Ngohlelo lokusebenza, ungakwazi futhi qala ukulandelela amamakhro kalula ukuqonda kangcono lokho okudlayo nokuthi uwufaka kanjani uphethiloli umzimba wakho. Lokhu kuwusizo ikakhulukazi ekuqaleni lapho ungajwayele ngokuphelele ukuthi mangaki amagremu ama-carbs, amafutha, namaprotheni ekudleni ngakunye.

Ukudla kwe-ketogenic kunokuhlukahluka kulabo abaphila impilo esebenzayo futhi badinga ukudla okuphezulu kwama-carbohydrate. Ukuze ufunde kabanzi mayelana nalezi zinguqulo ezimbili zokudla okuguquguqukayo, bheka lezi zihloko:

• Ukudla Kwe-Ketogenic Okuhlosiwe: Konke Odinga Ukukwazi
• I-Cyclical Ketogenic Diet: I-Strategic Carbohydrate Intake yabadlali be-Ketogenic

Ukusika Ukudla Okuyisisekelo

Umgomo wokudla okunciphisayo ukunciphisa ukudla kwakho kwekhalori ukuze ukwazi ukwandisa ukulahlekelwa kwamafutha futhi ukwandise isisindo somzimba wakho. Yize kunezindlela eziningi zokusebenzisa ama-macros ukusika, izindlela eziningi ezijwayelekile zilandela imihlahlandlela efanayo:

• Kuyalulekwa ukuthi uqede ushukela nokudla okune-GI ephezulu (inkomba ye-glycemic) ekudleni kwakho, njengelayisi elimhlophe nesinkwa esimhlophe, kepha ungaziguqulela izinguqulo zabo. okubalulekile.
• Ungafaka ama-carbohydrate ayinkimbinkimbi ohlelweni lwakho lokudla, njengobhatata, i-oats, kanye ubhontshisi.
• Uma kuziwa kuma-macro ratios, ukudla okunciphisayo kugcizelela ukubaluleka kokugcina amazinga amaprotheni ukuze abhekane nokulahlekelwa okungase kube khona kwezicubu zemisipha. Uma usunqatshelwe ukudla ama-carbohydrate, umzimba wakho ungase uqale ukubheka ezitolo zakho zamaprotheni (imisipha yakho) ukuze uthole amandla. Ukwandisa ukudla kwakho amaprotheni kungakusiza ukuvimbela lesi simo ( ² ).
• Kufanele unciphise ukudla kwakho kwamafutha. Ezinye izinguqulo zalokhu kudla zitusa ukwengeza amafutha anempilo ekudleni kwakho kokugcina kosuku, njengoba zikhuthaza ukukhiqizwa i-hormone yokukhula komuntu, okubalulekile ekwakheni imisipha ( ³ ).
• Amanzi, itiye eliluhlaza, kanye nekhofi elimnyama ngezikhathi ezithile kuphela iziphuzo ezivunyelwe ekudleni okusikayo. Iziphuzo ezibandayo neziphuzo zezemidlalo azivunyelwe.
• Kufanele ugweme utshwala njengoba bungeza amakholori angenalutho ekudleni kwakho.
• Beka kuqala ukuqeqeshwa kwe-cardio (ukuqeqeshwa kwesisindo esingaphezu kwesisindo) njengoba kwandisa izinga lokushaya kwenhliziyo yakho, okungaholela ekushiseni kwamafutha amaningi futhi kukusize ufinyelele imigomo yakho yokufaneleka.

Amaphutha angenzeka wokudla okusikayo

Ngaphambi kokuqala ukudla okusikayo, qaphela izithiyo kanye nemiphumela emibi engase ibe khona.

#1: Ungakwazi Ukushaya I-Weight Loss Plateau

Uma uhlela ukusebenzisa ukudla okuncishisiwe ukuze ufinyelele imigomo yakho yokufaneleka, ungase ufinyelele ithafa lokulahlekelwa isisindo. Uma unciphisa ama-calories akho nsuku zonke, kuzoba nzima nakakhulu ukulahlekelwa yilawo makhilogremu ambalwa okugcina esisindo somzimba.

Lokhu kwenzeka ngoba umzimba wakho ungangena imodi yendlala lapho unciphisa ama-calories kakhulu isikhathi eside. Imetabolism yakho iyancipha futhi izame ukugcina noma yimaphi ama-calories asele owashiyile, ngokunokwenzeka kuvimbela izinga lakho lokushiswa kwamafutha ( ⁴ ).

#2: Ungase ugcine usudla kakhulu kunalokho okufanele

Uma udla ama-calories ambalwa futhi ngesikhathi esifanayo amafutha aphansi, amahomoni akho endlala (i-leptin ne-ghrelin) ayashintshashintsha ( ⁵ ).

Lapho umzimba wakho ukhiqiza i-ghrelin eyengeziwe, ungase uzizwe ulambile ngaso sonke isikhathi futhi ungase ukhuluphale ( ⁶ ) ( ⁷ ) ( ⁸ ).

Nakuba ukudla okusikayo kuthandwa ngabakhi bomzimba abaningi, kungase kubambezele intuthuko yakho yomzimba.

Ngenhlanhla, unezinye izinketho, kuhlanganise nokudla kwe-ketogenic. Ukulandela ukudla kwe-ketogenic kuyindlela ephumelelayo engondla umzimba wakho, isekele imigomo yakho yokulahlekelwa isisindo, futhi ikhuthaze ukukhula kwemisipha.

Ukudla Kwe-Ketogenic: Indlela Yokunciphisa Amafutha Omzimba, Ukwandisa Amandla, Nokugcina Imisipha

Umgomo oyinhloko wokudla kwe-ketogenic ukuletha umzimba wakho esimweni se-ketogenic. Ngenxa yalokho, uzokhiqiza okwengeziwe ama-ketones futhi izosebenzisa amafutha njengomthombo wayo oyinhloko wokubasa.

Ukungena ku-ketosis kungenzeka kuphela uma unciphisa ukudla kwakho kwe-carb, uqeda izitolo zakho ze-glycogen, futhi wandisa ukudla kwakho kwamafutha.

Amafutha aboniswe ukuthi angenye yemithombo esimeme kakhulu yamandla, futhi axhunywe ezinzuzweni eziningi zezempilo, kusukela ekuthuthukiseni ukuqonda kobuchopho kuya ekucaceni kwengqondo okungcono namandla jikelele ( ⁹ ) ( ¹⁰ ).

Enye yamandla okudla kwe-ketogenic ukuthi uma unciphisa ama-carbohydrate futhi umzimba wakho ungena kwi-ketosis yokudla okunempilo, mancane amathuba okuba ube nakho. ukudla okunama-carbohydrate.

Njengoba uzijwayeza namafutha, amazinga aphansi e-ghrelin (ihomoni yendlala) kanye ne-CCK (isikhuthazi sokudla) ayenzeka, kanye nezinye izinguquko zamakhemikhali ( ¹¹ ). Uzoba namazinga wamandla azinzile kanye nomuzwa omkhulu wokusutha, okuzokwenza kube lula ukunamathela ekudleni kwakho.

Ukwengeza, ucwaningo luthola ukuthi "ukudla okune-carbohydrate ephansi kungakhuphula ukusetshenziswa kwamandla ngesikhathi sokugcinwa kwesisindo somzimba." ¹² )". Futhi ngokuphambene nalokho okungenzeka ukuzwile, kungenzeka gcina futhi ukhuthaze ukukhula kwemisipha lapho ulandela ukudla kwe-ketogenic ( ¹³ ).

Ukwamukela indlela yokuphila ye-ketogenic kungandisa amandla nokwakha imisipha ngesikhathi esifanayo. Ucwaningo lwango-2017 oluqhathanisa ukudla kwe-ketogenic nokudla okujwayelekile kwaseNtshonalanga luthole ukuthi labo bantu abalandela ukudla okune-ketogenic babenenzuzo enkulu yesikhathi eside emisipha yabo. ¹⁴ ).

Ngezansi: Khetha Ukudla Kwe-Keto Kokulahlekelwa Kwesisindo Okuqhubekayo

Ukudla kwe-ketogenic akugxili ekubalweni kwamakhalori noma kuthembise ukuthi uzolahlekelwa ngamakhilogremu amangaki esisindo somzimba.

Esikhundleni salokho, kuyindlela eyenzeka ngokwezifiso kakhulu, enomsoco egxile kulokho okudingwa umzimba wakho ukuze usebenze kahle kakhulu.

Uhlobo lomzimba wawo wonke umuntu luhlukile futhi lunezigqi eziyingqayizivele nezidingo ze-macronutrient, yingakho ukudla kwe-ketogenic kuthola abalandeli abaningi nsuku zonke.

Uma okukukhathazayo okuyinhloko ukuthi unganciphisa kanjani amafutha kanye nokwandisa imisipha ethambile, ukudla kwe-ketogenic kuyindlela eqhubekayo ethwala izingozi ezimbalwa kunokudla okusikayo. Funda ukuthi kanjani qala uhambo lwakho lwe-keto ukuze uthole izinzuzo zayo eziningi, okuhlanganisa ukwakheka komzimba okuthuthukisiwe, amazinga aphezulu wamandla, nokucaca okuthuthukisiwe kwengqondo, ukugxila, kanye nesimo sengqondo.