Umoya omubi ku-keto: izizathu ezi-3 zokuba nayo kanye nezindlela ezi-6 zokuyilungisa

Omunye wemiphumela emibi kakhulu yokulandela ukudla okune-carb ephansi i-keto breath.

Noma ngabe uyinhlanzeko yamazinyo, uqala ukudla okune-ketogenic Futhi ungase uzithole uzabalaza (futhi ulahlekelwa) ukulwa nokuphefumula okubi.

Okuhle wukuthi akumele kube ngale ndlela. Ungakwazi ukuxazulula le nkinga enamahloni futhi uthande konke mayelana nokudla kwe-ketogenic.

Iyini i-Keto Breath?

Ingabe i-keto breath iyafana nothisha wezibalo wesikole samabanga aphezulu umoya omubi?

Umoya omubi, owaziwa nangokuthi i-halitosis, ubonakala ngamaphunga angemnandi aphuma emlonyeni. Ingabe a uphawu oluvamile lwe-ketosis, futhi ngokuvamile, izimbangela zokuphefumula okubi zihlanganisa ( ¹ ):

• Ukungahlanzeki kwamazinyo
• Izinkinga zamazinyo ezifana ne-gingivitis.
• Ukudla okuthile (okufana no-anyanisi, ikhofi, nesweli).
• Imikhiqizo kagwayi.
• Izimo zempilo ezithile.
• I-Xerostomia.
• Izifo zomlomo
• Imithi.
• Ukwanda kwamabhaktheriya amathumbu amabi.

Nakuba kungemnandi futhi kungekho muntu osithandayo, kufanele uvakashele udokotela wakho wamazinyo kanye nodokotela wakho ukuze akhiphe ezinye zalezi zinkinga uma ubona okuthile ngaphandle kokuphefumula okusha.

Kodwa ngokungafani nempi yephunga evamile ebangelwa izinhlayiya zokudla ezisele kanye namagciwane emlonyeni okuyi-halitosis, ukuphefumula kwe-keto kucacile kakhulu.

Ichazwe njengephunga elimnandi, elimuncu kanye nezithelo. Nakuba abanye bethi ingaphezu kokunambitheka kwensimbi emlonyeni. Abanye bathi umoya we-keto (nomchamo) unuka njenge-acetone noma isikhiphi se-nail polish, noma ivanishi.

Uhlangothi oluhle lokuphefumula kwe-keto ukuthi kusho ukuthi empeleni uku-ketosis.

Kungani ukuba ku-ketosis kungadala umoya omubi

Kunezizathu ezintathu eziyinhloko zokuthi kungani ukuphefumula kwakho kungaba okungavamile ekudleni kwe-ketogenic:

• I-acetone Ikhiqizwa njenge-ketone futhi ama-ketone engeziwe adinga ukuphuma emzimbeni wakho.
• I-Amoniya okukhiqizwa ngokugayeka kokudla amaprotheni nawo adinga ukuphinde abophe.
• Ukomisa ukubangela umlomo owomile kubhebhethekisa i-halitosis nokuphefumula kwe-keto.

Bheka ukuze uthole ukuthi ngasinye salezi zizathu sinecala kanjani lokuphefumula kwe-keto.

#eyodwa. I-acetone ekhiqizwa yi-ketosis idala umoya we-keto

Ukuze uqonde le ncazelo yokuphefumula kwe-keto, kufanele uqonde ngokugcwele ukuthi ukudla kwe-ketogenic kusebenza kanjani kwasekuqaleni.

Uma usuka ku-Standard American Diet (SAD) ekudleni cishe amagremu angu-300 wamacarbohydrates nsuku zonke uye ekudleni okune-ketogenic okungaphansi kwamagremu angu-25 wamacarbohydrates nsuku zonke, umzimba wakho uzoyeka ukusebenzisa i-glucose ukuze uthole amandla futhi uqale ukusebenzisa amafutha.

Ukuba ku-ketosis yilapho umzimba wakho ungena kumodi yokushiswa kwamafutha, usebenzisa amafutha ukuze uphethise esikhundleni sikashukela.

Ukuze umzimba wakho usebenzise lolu hlobo lwamafutha, isibindi sakho sikhiqiza ama-ketone, okuyilapho igama elithi "ketosis" livela khona.

Umzimba wakho wenza izinhlobo ezintathu eziyinhloko zemizimba ye-ketone:

• I-acetoacetate.
• I-Acetone.
• I-Beta-hydroxybutyrate, eyaziwa nangokuthi i-BHB kuma-exogenous ketone supplements.

Umzimba wakho ukhiqiza inani elincane lama-ketone, ngisho noma ungekho ku-keto. Kodwa uma ishintsha, isibindi sakho singena ekukhiqizeni i-ketone ngokushayela ngokweqile.

Umphumela?

Kwesinye isikhathi umzimba wakho uba nama-ketone amaningi kakhulu.

Ama-ketones awanangozi. Uma uneqile, umzimba wakho umane ukuvumele ukuthi kudlule umchamo wakho noma umoya wakho.

Njengoba ama-ketone ejikeleza egazini, axhumana nomoya osephashini ngaphambi kokuba akhishwe emlonyeni.

Njengoba i-acetone iyisithako ekususeni i-nail polish, lokho kungachaza iphunga eliyinqaba, elimnandi lokuphefumula kwakho nomchamo.

Ucwaningo lubonisa ukuthi ngaphezu kokuhlolwa kwe-acetoacetate yomchamo, i-acetone emphefumulweni wakho iwuphawu olufakazelwe lokuba ku-ketosis ( ² ).

Nakuba ukushintshela ekudleni kwe-keto kuzodala lokhu kukhululwa kwe-acetone, ukungatholi ama-macros akho ngendlela efanele kungabangela ukuphefumula kwakho kube yi-keto futhi.

Uma ukhathazekile ngokuphefumula kwakho okubi, ungakwazi hlola amazinga akho e-ketone futhi uqinisekise ukuthi bangamacala.

#ezimbili. Ukudla amaprotheni amaningi nakho kungabangela umoya we-keto

Ukudla okujwayelekile kwe-ketogenic (SKD) kusekelwe ekuhlukaniseni ama-calories akho nsuku zonke asuka kuma-macronutrients kanje:

• Ama-70-80% amakhalori akho avela emafutheni.
• 20-25% amaprotheni.
• 5-10% ama-carbohydrate.

Ngomzamo wokunciphisa ama-carbs, abaningi abaqala i-keto dieters badla amaprotheni amaningi esikhundleni sokudla amafutha amaningi.

Noma cha bala amamakhro abo ngendlela efanele futhi badle amaprotheni amaningi kakhulu kunalokho okufanele, ikakhulukazi abesifazane abadinga amaprotheni amancane kakhulu kunabesilisa.

Uma udla amaprotheni amaningi kunalawo umzimba wakho ongawasebenzisa, uzobhekana ubuso nobuso ne-keto breath.

Umzimba wakho ukhiqiza i-ammonia ngokwemvelo lapho uphula amaprotheni ( ³ ). Kodwa njenge-acetone, leyo ammonia eyengeziwe ikhishwa ngomchamo nangokuphefumula.

Uma uke wayiphunga i-ammonia ngaphambilini, uyazi ukuthi iqine kakhulu futhi ifana namakhemikhali emikhiqizweni eminingi yokuhlanza. I-Amonia inamandla kangangokuthi ayinconywa ngisho nokuhogela.

Akumangalisi ukuthi unokuphefumula okunamandla kakhulu nomchamo lapho amazinga akho amaprotheni ephakeme kakhulu.

Ngakho-ke kufanele udle ngasekugcineni okuphansi kwesikali samaprotheni uma ungazakhi izicubu zomzimba noma uzikhandla ngokunyakazisa umzimba okuphezulu nsuku zonke.

#3. Ukuphelelwa amanzi emzimbeni kungabangela umlomo owomile kanye nokuphefumula kwe-keto ehlanganisiwe

Ukudla okune-carbohydrate encane kungabangela ukuphelelwa amanzi emzimbeni, okwenzeka lapho uphuza amanzi amancane noketshezi kunalokho okusetshenziswa umzimba wakho noma ukuxosha.

Lapho udla ama-carbohydrate, umzimba wakho ugcina i-glucose eyeqile ongawusebenzisi njengezitolo ze-glycogen esibindini nasemisipha.

Ngaso sonke isikhathi lapho uphelelwa i-glucose ukuze uthole amandla, umzimba wakho udonsa kulezi zitolo.

Kodwa kuwo wonke amagremu e-glycogen agcinwe emzimbeni wakho, uzothola amagremu amathathu noma amane amanzi anamathiselwe ( ⁴ ).

Yingakho ulahlekelwa isisindo esiningi samanzi ekuqaleni kokudla kwe-ketogenic. Umzimba wakho udlula kulezi zitolo ze-glycogen futhi ezikhipha wonke lawo manzi ohlelweni lwakho.

Nakuba unganciphisi amafutha ngeso ngalinye, uzozizwa unomzimba omncane, ukhukhumele kancane, futhi izingubo zakho zizokulingana kangcono ngenxa yokuthi umzimba wakho ukhipha lawa manzi engeziwe.

Kodwa nazi izindaba ezimbi: Uma zonke lezi zitolo ze-glycogen sezikhishiwe, umzimba wakho awunayo indlela yokugcina amanzi uma uku-ketosis.

I-Keto dieters ijwayele ukuphelelwa amanzi emzimbeni, ikakhulukazi lapho iqala, ngoba ayijwayele ukubuyisela njalo amanzi futhi inikeze imizimba yabo amanzi abawadinga kakhulu.

Kwenzekani uma ungenawo amanzi anele?

Uphelelwa amanzi emzimbeni, okungaholela kulezi zimpawu ( ⁵ ):

• Uhudo.
• Waphonsa phezulu.
• Ikhanda le-Keto.
• Umkhuhlane we-Ketogenic.
• Ukoma okwedlulele.
• Ukukhathala
• Isiyezi nokudideka
• Umchamo onombala omnyama.
• Isikhumba Esomile.
• I-Xerostomia.

Nakuba zonke lezi zimpawu zibucayi, lezi zamuva zibalulekile uma kuziwa ekunukani komlomo.

Umlomo owomile ukhiqiza amathe amancane, anesibopho sokuqeda amagciwane abangela iphunga avela emlonyeni.

Uma ungenawo amathe anele okubulala amagciwane amabi, ayaphindaphindeka. Ngokufanayo, lapho unganiki umzimba wakho amanzi ukuze ukhiphe ama-ketone amaningi, ayakha futhi ahlale emlonyeni wakho.

Ngale ndlela isimo siphenduka isiphithiphithi sokuphefumula kwakho. Umphumela wokuphelelwa amanzi emzimbeni ngenkathi udla i-keto umoya omubi.

Ungawunqoba kanjani umoya we-keto

Wenza izinzuzo ezimangalisayo ngempilo yakho ngokulandela ukudla okune-ketogenic, ngakho-ke ungavumeli inkinga encane njengokuphefumula kabi iphazamise lokho okufezile.

Zama eyodwa noma zonke eziyisikhombisa zalezi zindlela zokuthambisa isilo esingukuphefumula kwakho kwe-keto futhi ujabulele impilo yakho enempilo.

#eyodwa. Khulisa inhlanzeko yakho yomlomo

Ukungahlanzeki ngomlomo akufani nokuphefumula kwe-keto. Kodwa umlomo ongcolile awusisizi isimo futhi wenza konke kube kubi nakakhulu.

Ngaphezu kokuxubha amazinyo akho kabili ngosuku, futhi mhlawumbe ngemva kokudla ngakunye, uma ungakwazi ukusekela ukuphefumula kwakho kwe-keto, cabanga ukungeza le mikhuba eyengeziwe yezempilo yamazinyo esimisweni sakho:

• I-Floss: Akulungile, kodwa ukucwenga kuzosusa izinhlayiya zokudla phakathi kwamazinyo akho ngokuvamile ezingabolela lapho futhi zibangele umoya omubi.
• Hlanza ulimi lwakho: Ukusebenzisa isikhuhla solimi kuphumelela cishe ngokuphindwe kabili ekususeni amagciwane kunokuxubha okuvamile ngoba ulimi lwakho lufana nephepha elinamathelayo lamagciwane ( ⁶ ).
• Hlanza umlomo wakho: Sebenzisa i-rinse yomlomo eyenzelwe umlomo owomile. Ingaqukatha ama-antibacterial agents futhi isize ukugcobisa umlomo ukuze kuvinjelwe umoya omubi nomlomo owomile konke kanye.
• Zama ukukhipha uwoyela: Uwoyela okhishwe ngamafutha kakhukhunathi, okuyi-antibacterial ngokwemvelo, uzoheha izinhlayiya zokudla ezisele kanye nama-bacteria ahlezi emlonyeni wakho. Uma ukhafula uyawakhipha futhi uwahlanze kahle amazinyo, ulimi nezinsini.

#ezimbili. Bala kabusha amamakhro akho

Ubuwazi ukuthi kufanele ubale kabusha ama-macros akho njalo lapho ulahlekelwa isisindo esibonakalayo noma wehla / ukhuphula amazinga akho ajwayelekile okusebenza komzimba?

Umzimba wakho uvumelana nezimo ngokushesha, ngakho-ke kuzodingeka uhlale isinyathelo esisodwa phambili uma ufuna ukwehlisa isisindo.

Ukuba namaprotheni amaningi ekudleni kwakho kungaholela ekuphefumuleni kwe-keto ngenxa ye-ammonia eningi.

Kodwa futhi kungase kube ngenxa yokuba nama-carbohydrate ambalwa kakhulu.

Kungakho kufanele uthathe indlela yesayensi nokuhlola ukuze ubone ukuthi iyiphi yalezi zinkinga ewumsuka wokuphefumula kwakho kwe-keto.

Zama le nqubo yezinyathelo ezi-3 ukuze ubone ukuthi umoya wakho we-keto uyathuthuka ngenkathi uku-ketosis:

• Bala kabusha amamakhro akho: Sebenzisa uhlelo lokusebenza lokubala lwe-Keto Macro ukuze wenze isiqiniseko sokuthi usebangeni elifanele le-ketosis kanye nokuncipha kwesisindo somzimba wakho.
• Yidla amaprotheni amancane: Qala ekugcineni okuphansi kokudla kwakho kwamaprotheni bese uphendukela kumafutha anempilo njengokwatapheya kanye amantongomane ama-macadamia ngaphambi kokwengeza amaprotheni amaningi ekudleni kwakho. Lokhu kushintsha okulula kusuka ekudleni okunamaprotheni amaningi kuya emafutheni amaningi kufanele kunciphise inani le-ammonia eyeqile, okufanele kuholele ekuphefumuleni okusha.
• Khulisa ukudla kwakho kwe-carbohydrate kancane: Uma njengamanje udla amagremu angu-20 e-net carbs ngosuku, zama ukukhuphukela ku-25 grams ukuze ubone ukuthi uyaluqaphela yini ushintsho. Lokhu kufanele kunciphise inani lama-ketone amaningi ukuze ungaphoqwa ku-ketosis ngenxa yokuphefumula okubi.

Uma umoya wakho we-keto uphela kodwa uqaphela ukuthi awehli isisindo esiningi, unganciphisa ukudla okunama-carbohydrate noma ukhuphule umsebenzi wakho womzimba ukuze ushise okuningi kwalokho okudlayo.

Uma lokho kungasebenzi, qiniseka ukuthi uyazihlola Izizathu eziyi-10 zokuthi unganciphisi isisindo ekudleni kwe-keto.

#3. Phuza amanzi amaningi kalamula

Uyasazi isisho sakudala mayelana nokuphuza isigamu sesisindo sakho kuma-ounces amanzi nsuku zonke?

Yize lokho kungakaze kufakazelwe ngokwesayensi, udinga ukuphuza amanzi amaningi uma uku-ketosis. Kungani? Ngoba umzimba wakho ngeke ube nalezo zitolo ze-glycogen zokubamba amanzi njengoba ubuwenza ngaphambili ( ⁷ ).

Ngaphezu kokulwa nokuphelelwa amanzi emzimbeni, amanzi anenye inzuzo: ukugeza ama-ketones aphuma emlonyeni wakho kanye nokuhlambulula iphunga lalabo obakhulula emchamweni wakho.

Amanzi azophinde akuvimbele ukuthi ungatholi umlomo owomile, okwandisa ukuphefumula kwe-ketogenic.

Uma ukusebenzisa umthetho othi "izingilazi zamanzi eziyisishiyagalombili ngosuku" kukusiza ukuthi ukhumbule ukuphuza futhi ulandelele amanzi owaphuzayo, qhubeka nokuwasebenzisa ngazo zonke izindlela.

Vele ungaphuzi amanzi amaningi ngaphandle ugcwalise ama-electrolyte akho noma uzozifaka engcupheni yokuziqeda zonke, futhi lokho kuyinto enkulu.

Amanzi kalamula ngeke nje aqede umoya wakho, kodwa ulamula nawo anezindawo zokulwa namagciwane ukusiza ukubulala amagciwane anenkani abangela iphunga emlonyeni wakho.

Ungakwazi futhi ukwengeza i-stevia emanzini akho kalamula ukuze wenze ilemonade engena-carb mbumbulu.

#4. Yeqa ama-mints akho ajwayelekile kanye ne-gum

Kungenzeka awukaze ucabange ukuhlola ilebula kushingamu oyigcina esikhwameni sakho noma ubheke amaqiniso okudla okunomsoco wamaminti owagcina edeskini lakho, kodwa kufanele ukwenze lapho uku-ketosis.

Iminti neshingamu kuvame ukugcwala ushukela kanye ama-carbs afihliwe lokho kuzokukhipha ku-ketosis ngokushesha kunalokho ongabuyela kuyo.

#5. Qaphela ezinye izindlela ezingenashukela

Kungenzeka ukuthi ugwema ushingamu noma iminti yakho evamile, kodwa lokho akusho ukuthi ezinye izindlela ezingenashukela ziyinketho engcono.

Le mikhiqizo ivamise ukugcwala uphuzo oludakayo lukashukela kanye nama-sweeteners okwenziwa, angewona ama-carbohydrate ayiziro futhi angakhuphula ushukela wakho wegazi futhi anyuse amazinga akho e-insulin ( ⁸ ).

Gwema noma yini equkethe:

• I-Sorbitol.
• I-Maltitol.
• I-Xylitol.
• I-Isomalt.
• I-Aspartame
• I-Sucralose.
• I-Saccharin.
• I-Mannitol
• I-Lactitol.
• I-Polydextrose
• I-Hydrolyzed hydrogenated isitashi.

Ukungena kwalezi ziphuzo ezidakayo zikashukela kanye nezinye izindlela zikashukela kuye kwahlotshaniswa nokukhula kwezifiso zikashukela, i-migraines, kanye nokungakhululeki okwedlulele kwamathumbu okufana nalokhu ( ⁹ ):

• Ukuvuvukala
• Izikhova
• Ukuqunjelwa.
• Uhudo.

Kukhona indlela engcono yokuvuselela umoya wakho ngokwemvelo ngaphandle kwemiphumela emibi ebuhlungu.

#6. Zama okokuvuselela umoya

Ngaphambi kwenkathi yama-mints ne-gum enziwe ngokudayiswa, isitshalo se-peppermint sasiyisivuseleli esidume kakhulu eYurophu yasendulo. Abantu babehlafuna amaqabunga aphelele ukuze baphefumule futhi baxube i-puree yamaqabunga noviniga ukuze bahlanze imilomo yabo.

Laba baqoqi abaphelele baphinde bamema amanye amakhambi anephunga elimnandi nezinongo edilini lokuphefumula, okuhlanganisa:

• Iparsley.
• Umlenze ongezansi.
• Isifutho.
• I-Marjoram.
• I-Cardamom.
• URosemary.
• USalvia.
• Imbewu yeFennel.

Ungathola izingcaphuno zemvelo zalezi zitshalo ukuze uzifafaze emlonyeni wakho ezitolo zokudla kwezempilo, kodwa ungazihlafuna ngokwakho noma wengeze lawa makhambi kweyakho. intandokazi keto zokupheka.

Ingabe uzizwa uhlakaniphile? Dala owakho owawasha umlomo wasekhaya noma isifutho sokuphefumula.

Usebenzisa amafutha abalulekile ekhwalithi ephezulu, ebangeni lokudla aqukethe noma yimaphi lawo makhambi, landela le recipe yemvelo yokuphefumula umoya:

1. Thatha ibhodlela lesifutho noma imbiza yengilazi futhi uyihlanze kahle.
2. Engeza amaconsi amathathu kawoyela abalulekile ozikhethele wona (okungaba ukunambitheka noma inhlanganisela yezinongo) esitsheni sakho.
3. Gcwalisa sonke isitsha sakho nge-1/4 indebe kaviniga kanye ne-1/2 indebe yamanzi acwecwe.
4. Shake ukuhlanganisa.
5. Futha emlonyeni wakho noma uphuze, ulihambise emlonyeni bese ukhafula ukuze ukhiphe amagciwane omoya omubi.

#7. Hlola amazinga akho e-ketone

Uma uhlangabezana nokulahlekelwa kwamafutha ngenkathi udla ukudla kwe-ketogenic, cishe uku-ketosis njengoba kufanele ube. Kodwa uma umoya wakho unuka kungasho ukuthi unamazinga aphezulu e-ketone.

Ngokuhlola lawa maleveli, ungawalahla bese uzama ezinye izinto. Kodwa uma ukuhlolwa kwakho kwembula amazinga aphezulu e-ketone, uyazi-ke ukuthi iphutha likabani.

Kunezindlela eziningana zokukala ama-ketones:

• Ukuhlolwa kwegazi: Lena yindlela enokwethenjelwa kakhulu nenembile yokuthola izinga lakho le-ketosis. Asikho isici esinganciphisa imiphumela.
• Imichilo yomchamo: Kuyaziwa ukuthi lezi azikho onokwethenjelwa Ngoba ngenkathi bekwazi ukukala ama-ketone ekuqaleni kokudla kwakho, uma uhlala isikhathi eside ku-ketosis, umzimba wakho uwasebenzisa kakhulu, futhi inani elincane lizovela emigqeni yokuhlola.
• Ukuhlolwa kokuphefumula: Ngemuva kokuphefumula imitha ye-ketone yokuphefumula, ikukhombisa inani elilinganiselwe lama-ketone emphefumulweni wakho. Lokhu kuthembeke kakhulu kunokuhlolwa komchamo, kodwa kulinganisa umoya we-acetone kuphela, hhayi enye indlela.

Landela iseluleko kulo mhlahlandlela futhi umoya wakho we-keto uzonyamalala ngokushesha kunokubuyiselwa kwakho kwentela. Kodwa kufanele futhi uziduduze ngokwazi ukuthi umoya we-keto ungokwesikhashana.

Ukuphefumula kwe-keto akuhlali phakade

Ngenkathi amanye ama-keto dieters engalokothi athole umoya we-keto, abanye badonsa kanzima ngeviki lokuqala.

Izindaba ezinhle ukuthi ukuphefumula kwe-ketosis ekugcineni kuhamba futhi akuyona ingxenye ehlala njalo yokulandela ukudla kwe-ketogenic.

Ngokuhlanganisa lezi zindlela futhi unamathele ekudleni kwakho kwe-ketogenic izinyanga ezimbalwa, umzimba wakho uzozivumelanisa ngokwemvelo nokudla kwakho okuphansi kwe-carb.

Umzimba wakho uzoyeka ukukhiqiza ama-ketone amaningi engeziwe futhi uthole ibhalansi enempilo ekupheleni kwenyanga yakho yokuqala elungiswe ngokugcwele. grasa. Ngama-ketone amaningi ngokweqile, uzoba nokuphefumula okungcono.

Manje asikho isizathu sokushiya ukudla kwakho kwe-ketogenic, ikakhulukazi uma uqaphele imiphumela engakholeki kuze kube manje.

Enye inzuzo yokuphefumula kwe-keto yiqiniso lokuthi kuwuphawu lokuthi uku-ketosis.

Nakuba ukuphefumula kwe-keto kungekona okocansi, kusho ukuthi usendleleni yokufinyelela ukuncipha kwakho kwesisindo kanye nezinjongo zomzimba, futhi lokho kufanele nakanjani ukubungazwe.