Kuthatha isikhathi esingakanani ukungena ku-ketosis?

"Angikho ku-ketosis okwamanje?" Umbuzo ojwayelekile phakathi kwe-keto dieters.

Isikhathi sokungena ku-ketosis sincike ohlelweni lwakho lokudla, izinga lomsebenzi, ukuthatha ama-carbohydrate, kanye nezinye izici eziningi. Yebo, i-ketosis iyinkimbinkimbi.

Lokho kusho, abantu abaningi baqala ukukhiqiza ama-ketones phakathi nezinsuku zokuba yi-ketogenic. Kodwa ukukhiqiza ama-ketone akufani nesimo se-metabolic se-ketosis, esingathatha isikhathi eside.

Cabangela lesi sihloko umhlahlandlela wakho osuselwe kwisayensi ku-ketosis. Uzofunda ukuthi kuthatha isikhathi esingakanani, ungasho kanjani ukuthi uku-ketosis, namathiphu okushintshela ku-ketosis.

Kungakanani ukungena ku-ketosis

Ngokweminye imithombo, i-ketosis ichazwa njengamazinga e-ketone egazi aphakeme angaphezu kuka-0,3 millimoles/litre (mmol/L) ( ¹ ). Lokhu kungakalwa ngokuhlolwa kwegazi.

Abanye abantu bazongena ku-ketosis ngemva kokuzila ukudla kwasebusuku, kanti abanye bangadinga izinsuku ezimbalwa zokudla okune-carb ephansi ukuze baqale ukwenza ama-ketone. "Isikhathi sakho se-ketosis" sincike ezintweni ezihlukahlukene.

Uzofunda lezo zici maduzane, kodwa okokuqala iphuzu elibalulekile: ukuba nama-ketone egazi aphakeme akusho ukuthi uguquliwe yi-keto-adapted noma u-fat-adapted.

ijwayelane namafutha kusho ukuthi umzimba wakho ungasebenzisa ngempumelelo amafutha omzimba agciniwe ukuze uthole amandla. .

Kodwa ukwenza ama-ketone akufani nokusebenzisa ama-ketone njengomthombo wamandla. Ungenza ama-ketone amaningi ngemuva kwe-a I-dosing yamahora ayi-16 ngezikhathi ezithile, kodwa i-keto-adaptation ithatha isikhathi eside, ngokuvamile amasonto amabili kuya kwamane.

Futhi qagelani? Kufanele ujwayelane namafutha ngaphambi kokuthi izinzuzo zezempilo ze-keto ziqale ukungena.

Lokhu kungase kuhlanganise:

• Ukulahlekelwa kwamafutha: Ukuncipha kwesisindo sokuqala evikini lokuqala le-keto ngokuvamile kuyisisindo samanzi, kodwa uma sesilungisa amafutha, amangqamuzana akho aqala ukushisa amafutha omzimba. ² ) ( ³ ).
• Amandla azinzile: Amafutha agijimayo asho ukuphuma kushukela wegazi okungase kuholele ekumelaneni ne-insulin nokungena ku-keto energy bandwagon.
• Izifiso Ezincishisiwe: Umphumela omuhle ohlangothini lokusebenzisa amafutha ukuze uthole amandla usho izifiso ezimbalwa. Kungani? I-ghrelin ephansi (ihomoni yakho yendlala), i-CCK ephansi (isikhuthazi sokudla), nezinye izinguquko zamakhemikhali zenzeka njengoba ijwayela namafutha.
• Ukuqonda Kakhudlwana: Ngemva kokuqala inkungu yobuchopho umkhuhlane we-keto, ungalindela ukuzwa amandla ahlanzekile, acacile. Amazinga aphezulu e-ketone axhunyaniswa nenkumbulo yokusebenza engcono, ukunaka okubonakalayo, nokusebenza kokushintsha umsebenzi kubantu asebekhulile ( ⁴ ).
• Ukumelana okuthuthukisiwe: Ngo-1.980, uDkt. Steve Phinney wabonisa ukuthi i-keto dieters ihlala isikhathi eside ku-treadmill kunabantu abane-carbohydrate eningi.

Iphuzu liwukuthi: Ukujwayela amafutha kuhlukile ekubeni ku-ketosis. Ukujwayela amafutha kungathatha amasonto, kuyilapho ukungena ku-ketosis kungathatha izinsuku noma amahora kuphela.

Isilinganiso uma uku-ketosis

Njengoba usanda kufunda, ukuba ku-ketosis akuhambisani nokuguquguquka kwamafutha. I-Ketosis ibhekisela ekubeni nama-ketones aphakeme egazini lakho, ukuphefumula, noma umchamo.

Linganisa amazinga akho e-ketone ingakunikeza umbono wokuthi ukuphi ngokomzimba. Nansi indlela:

#1: Ukuhlolwa kwegazi

Ukuhlolwa kwegazi le-ketone kuqala kulolu hlu ngoba kuyindlela eqinisekisiwe kakhulu yokulinganisa i-ketosis. Ungakwazi ukukala ama-ketone kulebhu noma usebenzise imitha ye-ketone yegazi ekhaya.

Lezi zivivinyo zikala umzimba we-ketone obizwa ngokuthi i-beta-hydroxybutyrate (BHB) egazini. Noma yini engaphezu kuka-0.3 mmol/L ibhekwa njengephakeme, kodwa amazinga aphezulu angaba enyakatho ye-1 mmol/L. ⁵ ).

#2: Ukuhlolwa kokuphefumula

Ukuhlolwa kokuphefumula kwe-ketone kulinganisa i-acetone, umzimba we-ketone obhekele into yezithelo eyaziwa ngokuthi “umoya keto” (abanye abantu bawubiza ngokuthi umoya omubi).

Ukuhlolwa kokuphefumula akuqinisekisiwe njengokuhlolwa kwegazi, kodwa ucwaningo olulodwa lwathola ukuthi amazinga e-acetone ahlotshaniswa kahle namazinga e-BHB egazini.

#3: Ukuhlaziywa kokuchama

Lena indlela elula yokukala izinga lakho le-ketosis, kodwa hhayi ethembeke kakhulu.

Imichilo yomchamo ingase ingabi nembe kakhulu kunokuhlolwa kwegazi, kodwa ikwenza kube lula ukuyisebenzisa. Vele uchame emicu, buka umbala ushintsha, futhi uthole inani le-ketosis elihambisanayo kulebula.

Ngokocwaningo, isikhathi esingcono kakhulu sokulinganisa ama-ketones omchamo kusesekuseni nangemuva kwesidlo sakusihlwa.

Kungani abanye abantu bengena ku-ketosis ngokushesha?

ukungena ku-ketosis akufani nokupheka i-turkey amahora amane ezingeni lokushisa elithile. Kukhona okunye okuguquguqukayo okuningi ukuchaza ukuthi ungangena isikhathi esingakanani ku-ketosis.

Umuntu oyedwa, umsubathi osezingeni eliphezulu, isibonelo, angaba ku-ketosis egcwele umoya ngemva kokuzila ukudla kwamahora angu-12 ngobusuku obubodwa. Omunye umuntu, nokho, angaba ne-carb ephansi isonto eligcwele ngaphambi kokuba imichilo yokuhlola ishintshe umbala.

Amazinga ahlukene omsebenzi angase achaze eminye yale mehluko. Ukuzivocavoca kusiza ukususa ushukela oweqile egazini lakho, okungasheshisa ukuguqukela ku-ketosis. I-Ketosis, phela, ibangelwa ushukela wegazi ophansi kanye ne-insulin ephansi ( ⁶ ).

Izikhathi zokudla nezokuzila nazo zibalulekile. Ukuzila ukudla ngezikhathi ezithile, isibonelo, kungasiza ukubeka umzimba wakho esimweni sokushiswa kwamafutha ngoba amafutha awumthombo wamafutha wesikhathi eside okhethwa ngumzimba wakho. umzimba.

Uma ungadli isikhathi eside, uqala ukufaka amafutha omzimba ukuze uthole amandla. Futhi uma wenza i-oxidize amafutha amaningi, wenza ama-ketone amaningi.

Ezinye izici ezithinta isikhathi se-ketosis zihlanganisa ukulala, amazinga okucindezeleka, ubudala, ukwakheka komzimba, nokunye okuhlukile kofuzo okuthinta i-fat metabolism. Ezinye zazo zingaphansi kolawulo lwakho, kanti ezinye azikho.

Nokho, indlovu ekamelweni isala. Isizathu esikhulu esenza abantu bangangeni ku-ketosis ngokushesha ama-carbohydrate.

Iqiniso liwukuthi abantu abaningi bacabanga ukuthi bane-carb ephansi, kodwa akunjalo..

ama-carbohydrate afihliwe zikhona yonke indawo: ukudla okulula, amasoso, amasobho, amasoso, njll. Iphutha elilodwa noma amabili futhi uzodlula amagremu angu-20 we-carbs ngosuku (umkhawulo omuhle we-keto) ngaphandle kokuqaphela.

Unalokho engqondweni, sekuyisikhathi sokubuyekeza amathiphu athile asebenzayo ukuze usheshise i-ketogenic metamorphosis yakho.

Amathiphu ama-5 okungena ku-ketosis

Ingabe ufuna ukungena ku-ketosis ngokushesha kunokuba kamuva? Okungcono kakhulu ongakwenza ukulandela ukudla okuhlanzekile, okuphelele kokudla kwe-ketogenic.

Ngaphandle kwalokho, nazi izindlela ezinhlanu zokusekela ukuguqukela kwakho ku-ketosis.

#1: Qaphela ama-carbohydrate akho

Ukuvinjelwa kwama-carbohydrate kuyisihluthulelo se-ketosis ( ⁷ ). Nasi isizathu:

• Ukunciphisa ama-carbohydrate kugcina amazinga kashukela egazi ephansi.
• Ushukela wegazi ophansi ugcina amazinga e-insulin ephansi.
• I-insulin ephansi ikhombisa amaseli akho ukuthi ashise amafutha futhi akhiqize ama-ketone.

Abasubathi bangase badle i-carb ephakeme kancane futhi bahlale be-keto, kodwa ukuze uphephe gcina ukudla kwakho kwe-carb cishe amagremu angu-20 ngosuku.

Kwabanye abantu, ukugcina ama-carbohydrate angaphansi kwamagremu angama-20 ngosuku kuyahlanya. Kodwa kwabanye, iyisithiyo esikhulu empumelelweni yakho ye-keto.

Ukuba neqhinga kungasiza. Landelela wonke ama-carbs ngohlelo lokusebenza lwe-keto macro, futhi uqiniseke ukuthi ulandisa ngama-carbs afihliwe nakhohlisayo. Lokho kugqoka kwesinaphi soju, isibonelo, kungangeza amagremu angu-15-20 we-carbs esaladini lakho.

Qaphela amasoso, ama-pasta, ayogathi, neminye imikhiqizo eminingi ongase ungacabangi ukuthi imnandi, kodwa iqukethe amacarbohydrates noma ushukela owengeziwe. Ushukela owengeziwe wenza ukudla kunambitheke kahle, ngakho abakhiqizi bokudla bakubeka yonke indawo!

Ukuhamba nokudla ngaphandle mhlawumbe kuyizikhathi ezinzima kakhulu zokuhlala uqaphela i-carb. Isixazululo? Yenza izicelo ezikhethekile ezindaweni zokudlela: Abaningi sebeyazi kakhudlwana imikhawulo yokudla futhi bazimisele ukwenza izinguquko.

#2: Khulisa Ukudla Kwamafutha

Ekudleni kwe-ketogenic, uthatha wonke lawo makhalori obekungaba ama-carbohydrate bese uwadla njengamafutha esikhundleni salokho.

Ungesabi ukudla okunamafutha amaningi. Amafutha ayakusiza:

• Gcoba amavithamini ancibilika kumafutha afana no-A, D, no-K ( ⁸ ).
• Yakha ulwelwesi lwamaseli akho.
• Gcina amandla azinzile njengama-triglycerides.
• Khiqiza ama-ketone amaningi.
• Yehlisa izifiso zakho ngokunciphisa amahomoni endlala ( ⁹ ).

Ungase uzibuze, ingabe amafutha agcwele awekho yini inhliziyo yakho?

Cha. Le nganekwane iye yachithwa. Ukuhlaziywa kwe-meta okubili kwakamuva (ucwaningo lwezifundo) akutholanga ukuxhumana phakathi kwamafutha agcwele ukudla kanye nobungozi besifo senhliziyo ( ¹⁰ ) ( ¹¹ ).

Iqiniso liwukuthi, ukungena ku-ketosis, ayikho enye indawo yokugcwalisa ipuleti lakho ngamafutha anempilo. Amafutha omnqumo, amafutha kakhukhunathi, ukwatapheya, ama-alimondi, ibhotela, isinqumelo, ukhilimu onzima, iyogathi yamaGreki, ushizi wezimbuzi, ibhotela lamantongomane, inhlanzi enamafutha - uhlu lude futhi aluvimbeli kakhulu.

qiniseka ukuthi uyakuhlola lokhu uhlu olugcwele lokudla okuvunyelwe yi-keto.

#3: Ukuzila Ukudla Kwesikhashana

Uma ungadli isikhashana, ucabanga ukuthi umzimba wakho uphendukela kumuphi umthombo wamandla?

Akuwona ama-carbohydrate. Izitolo ze-Glycogen (i-glucose egciniwe) ziphela ngokushesha, ikakhulukazi uma usebenza.

Akuyona amaprotheni. Ukhiqiza ama-ketones ngesikhathi sokuzila ukudla, okuvimbela ukuwohloka kwamaprotheni emisipha ( ¹² ).

Lokho kushiya amafutha. Ngesikhathi sokuzila ukudla, ushisa (noma i-beta-oxidize) ama-fatty acids ukuze uhlangabezane nezidingo zakho zamandla.

Ngokushesha ngokwanele isikhathi eside ngokwanele futhi kungakhathalekile ukuthi udle ukudla okungakanani kwe-carb, uzofaka i-ketosis. Kodwa indlela esimeme kunazo zonke eya ku-ketosis iwukuhlanganisa irejimeni yokuzila ukudla ngezikhathi ezithile nokudla kwe-ketogenic.

Ukuzila ukudla okungapheli (IF) kusho nje ukuthatha ikhefu ekudleni ngezikhathi ezithile. Ungakwazi ukuzila ukudla ngezikhathi ezithile amahora angu-12, 16 noma angu-24 ngesikhathi, phakathi kwezinye izindlela Zokuzila Ukudla Kwesikhashana.

IF isheshisa i-keto ngoba ikusiza ukuthi ujwayelane namafutha. Umzimba wakho uqala ukusebenza ezitolo zamafutha, hhayi ushukela, okwenza ukushintshela ku-ketosis kube lula nakakhulu.

#4: Sebenzisa Amafutha e-MCT

I-Medium Chain Triglyceride Oil (MCT Oil) iwukudla okuphelele kwe-ketogenic. Uma udla la mafutha anambitheka hlangothi, ahambela ngqo esibindini sakho ukuze aguqulwe abe yimizimba ye-ketone ( ¹³ ).

Kolunye ucwaningo, amagremu angu-20 kuphela we-MCTs andise amazinga e-ketone kusampula yabantu abadala. ¹⁴ ). Ngaphezu kwalokho, ukusebenza kwabo kwengqondo kukhuphuke (uma kuqhathaniswa nezilawuli ezingezona eze-MCT) ngemuva nje kwalokhu kudla.

Uma usaqala nje Amafutha e-MCT,hamba kancane. Qala ngesipuni bese ukhuphuka lapho ukuze ugweme izinkinga zokugaya ukudla.

#5: Zama i-Exogenous Ketones

Ungadla ama-ketone ngokuqondile ngendlela yama-ketone angaphandle.

Ama-ketones angaphandle zingama-ketone aphuma ngaphandle komzimba wakho. Nakuba engaziwa emzimbeni wakho, lawa ma-ketones okwenziwa ayafana nama-ketone angaphakathi emzimbeni wakho.

Ama-ketone amaningi angaphandle afika ngendlela ye-BHB, i-ketone yakho yamandla eyinhloko. Uzothola le mikhiqizo ye-BHB ipakishwe njengosawoti we-ketone nama-ketone esters.

I-Ketone esters ingaba namandla kakhulu kunosawoti we-ketone, kodwa usawoti ubonakala uhlala isikhathi eside ( ¹⁵ ). Futhi ngokunambitha, abantu abaningi bakhetha usawoti we-ketone.

Ukuthatha ama-ketones angaphandle akuyona indawo yokujwayela amafutha, kodwa kwandisa amazinga e-ketone egazini. Abacwaningi babonise ukuthi ukuthatha ama-ketones angaphandle:

• Ithuthukisa ukushiswa kwamafutha ngesikhathi sokuzivocavoca ( ¹⁶ ).
• Khulisa ukusebenza kwengqondo (kukalwa ngamagundane azulazula ku-maze) ( ¹⁷ ).
• Ingase ibe ngcono izimpawu ze-Alzheimer (ocwaningweni lomuntu) ( ¹⁸ ).
• Yehlisa amazinga eglucose egazini ( ¹⁹ ).

Ukungena ku-Ketosis: Kuze kube nini?

Ukuze uthole ama-ketone egazini lakho, ukuphefumula, noma umchamo, ungase udinge kuphela usuku noma ezimbili zokudla kwe-keto noma ukuzila ukudla ngezikhathi ezithile. Isikhathi sokungena ku-ketosis singahluka kumuntu nomuntu, futhi ukuzivumelanisa nezimo ngokugcwele kungathatha amasonto amabili noma ngaphezulu.

Ukuze usekele i-ketosis, zama ukuzila ukudla ngezikhathi ezithile, uwoyela we-MCT, nama-ketone angaphandle. Futhi khumbula imiyalo emibili eyinhloko ye-keto:

1. Yidla amafutha amaningi anempilo.
2. Sika ama-carbohydrate njengokungathi kuwumsebenzi wakho.

Landela lawa macebiso, futhi uzoba ku-ketosis ngaphambi kokuthi wazi.