Ungangena Kanjani Ku-Ketosis Ngokushesha: Sika Ama-Carbs, Zama Ukuzila Ukudla, Namathiphu Angeziwe

Uma ungena esimweni se-ketosis, umzimba wakho uyashintsha ekusebenziseni i-glucose uye ekusebenziseni ngokuyinhloko ama-ketones ukwenza uphethiloli. Lokhu kunezinzuzo ezimbalwa zempilo yakho, okuhlanganisa:

• Ukulahlekelwa amafutha ngendlela enempilo.
• Yehlisa indlala nezifiso ngenkathi ikugcina ugcwele isikhathi eside.
• Ingozi ephansi yezifo ezifana nesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo II, ngisho nomdlavuza.
• Amazinga aphezulu wamandla.
• Ukwehla kwezinga likashukela egazini.
• Futhi ngokuvamile, inhlalakahle engcono.

Landela lezi zinyathelo ukuze ungene ku-ketosis ngokushesha:

1. Sika kakhulu ama-carbs

Umkhawulo ojwayelekile wama-carbohydrate wokudla kwe-keto ungama-gramu angama-30 ngosuku. Uma ungumdlali, lo mkhawulo ungase ukhuphuke ufike ku-100 amagremu nsuku zonke.

Lapho uqala ukudla okune-carb ephansi njengokudla kwe-Atkins noma ukudla kwe-keto, abanye abantu bathola impumuzo noma induduzo ngokusika kancane kancane ama-carbs. Kodwa-ke, uma ufuna ukungena ku-ketosis ngokushesha, ukunciphisa kakhulu ukudla kwakho kwe-carb kuyisinyathelo esidingekayo. Landelela ukudla kwakho kwe-carb ngalesi sikhathi, ungavumeli noma yimaphi ama-carbs afihliwe isilayidi ngaphansi kwe-radar.

Ukudla i-low carb kulula kunalokho ocabanga ngakho, ngisho noma udla ngaphandle noma usohambeni. Ungenza izicelo ezikhethekile ezindaweni zokudlela ukuze wenze ukudla kwakho kube ne-carb ephansi, njengobhekeni nesemishi leqanda ngaphandle kwesinkwa sesemishi, kunjalo.

2. Khulisa amafutha ekhwalithi ephezulu

Amafutha anempilo ayingxenye ebalulekile yanoma yiluphi uhlelo lokudla kwe-keto. Uma umusha ekudleni kwe-keto, kungase kuthathe isikhathi ukushintshela kule ndlela yokudla. Qinisekisa ukuthi ukudla kwakho kwamafutha kumelela ama-70-80% engqikithi yamakholori akho.

Lokhu kuzosiza umzimba wakho ushintshele ekusebenziseni amafutha njengomthombo wawo oyinhloko kaphethiloli, nakuba umgomo wakho kuwukwehlisa isisindo, kungcono ukunciphisa ukudla okudlayo kancane ukuze amangqamuzana akho ashise izitolo zamafutha esikhundleni sokudla amafutha.

Yidla lawa mafutha anempilo ukuze ungene ku-ketosis ngokushesha:

• Amafutha afana namafutha kakhukhunathi, amafutha omnqumo e-extra virgin, uwoyela, i-MCT powder, amafutha kakotapheya, noma amafutha e-macadamia nut.
• inyama enamafutha, izikhupha zamaqanda, ibhotela noma i-ghee.
• amantongomane e-keto kanye nebhotela lamantongomane.
• Amafutha emifino afana nokwatapheya, iminqumo, noma ibhotela likakhukhunathi.

3. Thatha ama-ketone angaphandle

Ama-ketones angaphandle ziyizithako zokukusiza ukuthi ungene ku-ketosis ngokushesha. Ama-ketones angaphandle aphumelela kakhulu yilawo enziwe nge-beta-hydroxybutyrate (i-BHB ketones). I-BHB iyi-ketone eningi kakhulu emzimbeni, eyenza kufike ku-78% wengqikithi yemizimba ye-ketone egazini. Futhi iwumthombo wamafutha osebenza kahle kuneglucose.

Ukuthatha ama-ketone angaphandle kusiza umzimba wakho ukuthi ungene ku-ketosis ngokushesha (ngezinye izikhathi emahoreni angama-24). Usadinga ukudla ukudla okune-carb ephansi ye-ketogenic, kodwa ukwesekwa kunganciphisa isikhathi esisithathayo futhi kunciphise noma yimiphi imiphumela emibi engathandeki.

4. Zama ukuzila ukudla ngezikhathi ezithile

Ukuzila ukudla ivame ukusetshenziswa ngokuhambisana nokudla kwe-keto. Inezinzuzo eziningi zezempilo, okuhlanganisa ukugxilisa ingqondo okuthuthukisiwe, ukuncipha kwesisindo esisheshayo, namazinga aphansi kashukela egazini. Kuye kwahlotshaniswa nokuncipha kwezimpawu zezifo ezihlukahlukene. Uma isetshenziswa ngokuhambisana nokudla kwe-ketogenic, ingakusiza ukuthi ungene ku-ketosis ngokushesha futhi isize ngesisindo nokuncipha kwamafutha.

Uma umqondo wokuzila ukudla ngezikhathi ezithile ukwethusa, zama lezi ezinye izindlela ezimbili:

• ukudla okunamafutha Kubandakanya ukudla okunama-kilojoule aphansi (imvamisa cishe amakhalori ayi-1,000), cishe ngama-85-90% alawo makhalori avela emafutheni, izinsuku ezimbalwa.
• Ukuzila ukudla okuyingxenye izinsuku ezinhlanu o Ukulingisa Ngokushesha (FMD) ilingisa imiphumela yokuzila ukudla ngesikhathi esifushane. Ngalesi sikhathi esifushane, udla nokudla okunamafutha amaningi ( ¹ ).

5. Zivocavoce kakhulu

Ukuzivocavoca kusiza ekuqedeni izitolo ze-glycogen (iglucose egciniwe) yomzimba. Lapho izitolo ze-glycogen ziphansi futhi zingagcwaliswa ngama-carbohydrate, umzimba uphendukela emafutheni avuthayo ukuze uthole amandla. Ngakho-ke, ukukhulisa ukuqina kokuzivocavoca kwakho kungakusiza ukuthi ungene ku-ketosis ngokushesha.

6. Thatha amafutha e-MCT

Amafutha e-MCT angakhuphula kakhulu amazinga akho e-ketone egazini kunamafutha kakhukhunathi, ibhotela, nanoma yimaphi amanye amafutha ( ² ) Kuthathwe ngokuhambisana nama-ketones angaphandle, kungakusiza ukuthi ungene ku-ketosis yokudla okunomsoco esikhathini esingamahora ambalwa.

Uwoyela we-MCT ungenza lokhu ngoba i-medium-chain triglycerides ekuwo igaywa ngokushesha futhi isetshenziselwe amandla ngamaseli akho, ngokungafani nama-acids amaketanga amade athatha isikhathi eside ukuwohloka.

7. Gcina amaprotheni

Ukuya ku-keto akusho ukuthi kufanele usike amaprotheni kakhulu. Cha.

Ukudla amaprotheni anele kubalulekile ukuze uzizwe ungcono kakhulu ekudleni kwe-keto. Inikeza imisoco eminingi oyidingayo ukuze ube nempilo, ikusiza ukuthi uhlale ugcwele, futhi isiza ukuvimbela ukuwohloka kwemisipha.

Ukungena ku-keto ngokugxila emafutheni kuphela kukubeka ekuhlulekeni ngoba ungaqala ukuzwa imiphumela emibi ngenxa yokuntuleka kwezakhi ezinikezwa amaprotheni anele.

Njengomthetho ojwayelekile wesithupha, kufanele udle okungenani amagremu angu-0.8 wamaprotheni ngekhilogremu ngayinye yesisindo somzimba omncane.

Ngaphezu kwalokho, amaprotheni ekhwalithi ephezulu njengenyama yenkomo edla utshani nawo ahlinzeka ngamafutha anempilo.

Uma ukuthola kunzima ukuthola amaprotheni anele, zama whey protein noma whey protein. de ci-collagen ukukusiza ukuthi uhlale ugcwele isikhathi eside futhi ukunikeze izitini ezidingekayo zokukhula nokulungisa.

8. Thola okufanele ube nokudla kwe-keto

Ukuthola ukudla okunobungani be-keto kanye nezindlela zokupheka ezilula kuyisihluthulelo sokulandela nokujabulela ukudla kwakho kwe-ketogenic. Indlela elula yokwehla "ku-keto train" ukungabi nezinketho eziphephile ze-keto uma ulambile futhi udinga amandla. Ngakho nakhu ongakwenza:

• hamba uyothenga ku ukudla okugunyaziwe ngenxa yokudla kwe-keto.
• Thola lula keto zokupheka friendly.
• Khetha ukudla okulula kwe-keto okunempilo ekuhambeni.

9. Qaphela ukudla kwakho okulula

Kunzima kunokulandela ukudla kwe-keto ekhaya ukuhlala ku-keto uma usohambeni. Uma usemsebenzini, usendleleni, noma esikhumulweni sezindiza, cishe kungenzeki lutho ukuthola ukudla okunobungani ne-keto..

Ukudla okulula ohambweni kungenza umehluko phakathi kokuhlala usendleleni ukuze ujwayelane nokudla kwe-keto noma ukuwa esitimeleni.

Ezinye ze-keto appetizers ezinhle kakhulu noma ukudla okulula kufaka phakathi:

• I-Keto Protein Bars.
• Ibhotela ye-Keto Nut.
• Inyama yenkomo enoshukela ophansi.
• Amantongomane nembewu.

10. Yenza ukushintshaniswa kokudla okunempilo lapho udla ngaphandle

Uma udla ngaphandle, ukwenza ukushintshashintsha okunempilo kulula kunalokho ocabanga ngakho. Akudingekile ukuba ulahle imizamo yakho ngoba nje nidla isidlo sasemini nomngane..

Izindawo zokudlela eziningi zinga-oda njenge:

• I-Burger ngaphandle kwe-bun.
• Isaladi ngaphandle kokugqoka (ukugqoka kuvame ukulayishwa ngama-carbohydrate).
• Tacos ngaphandle tortilla.
• Iziphuzo ezingenashukela.

Uma uqala ukudla kwakho kwe-keto ngokulandela lawa macebiso ayi-10, kuzoba lula kuwe ukuthi wenze uguquko lokuzivumelanisa namafutha.

Kuthatha isikhathi esingakanani ukungena ku-ketosis?

Awukwazi ukuvele ugxumele ku-ketosis esikhathini esingamahora angama-24. Umzimba wakho ubulokhu ushisa ushukela ukuze uphethise impilo yakho yonke. Uzodinga isikhathi ukuze ujwayele ukusha ama-ketones Njengophethiloli.

Ngakho-ke kuthatha isikhathi esingakanani ukungena ku-ketosis? Lolu shintsho lungathatha noma yikuphi ukusuka emahoreni angama-48 ukuya evikini. Ubude besikhathi buzohluka kuye ngezinga lomsebenzi wakho, indlela yokuphila, uhlobo lomzimba, kanye nokudla okunama-carbohydrate. Kunezindlela ezimbalwa ongasheshisa le nqubo, njenge ukuzila ukudla okungapheli, kunciphisa kakhulu ukudla kwakho kwe-carbohydrate futhi ukwesekwa.

Khumbula: Uma usungenile ku-ketosis, asikho isiqinisekiso sokuthi uzohlala ku-ketosis. Uma udla ukudla okugcwele ama-carbohydrate, uyazijwayeza Ukuhamba ngebhayisikili kweCarb noma ukhuphule ukudla kwakho kwe-carbohydrate ukuze usebenze kwezemidlalo, umzimba wakho ungase uqale ukushisa i-glucose. Ukuze ubuyele esimweni sokushiswa kwamafutha, landela izindlela ezifanayo ozenzile ukuze ungene ku-ketosis ekuqaleni.

3 Amathiphu Engeziwe Wokushintshela ku-Keto

Lapho umzimba wakho uqala ukungena ku-ketosis, usuke usuka emthonjeni wawo owuthandayo wamafutha. Lolu shintsho lungabangela imiphumela emibi efanayo kulabo abanomkhuhlane kwabanye abantu, njengokukhathala, ikhanda, isiyezi, ukuhalela ushukela, inkungu yobuchopho, nezinkinga zesisu. Lokhu kuvame ukubizwa ngokuthi "i-keto flu."

I-exogenous ketone supplementation ingasiza ekunciphiseni lezi zimpawu ezingafuneki. Uma izithasiselo zinganele, zama lawa macebiso:

1. Hlala uhlanzekile

Abantu abaningi bathola ukwehla kwesisindo samanzi lapho besuka ekudleni ukudla okune-carb ejwayelekile baye ekudleni kwe-keto. Ngakho-ke, kubalulekile ukuhlala unamanzi. Futhi, indlala ngokuvamile ithathwa njengephutha njengokuphelelwa amanzi emzimbeni. Kugweme lokhu ngokuphuza amanzi njalo, ikakhulukazi uma uhalela noma ulambile.

2. Thatha ama-electrolyte ukuze ugweme i-keto flu

Ngaphezu kokuphuza amanzi amaningi, kubalulekile ukuthatha ama-electrolyte ukusiza ukunxephezela ukulahleka koketshezi futhi ugcwalise wonke ama-electrolyte alahlekile nawo.

3. Lala ngokwanele

Ukulala okwanele kubalulekile ekusebenzeni kwamahomoni kanye nokulungisa umzimba. Ukungalali ngokwanele akulungile ezindlala ze-adrenal kanye nokulawula ushukela egazini. Zama ukulala okungenani amahora ayisikhombisa ebusuku. Uma unenkinga yokuthola ubuthongo obusezingeni eliphezulu, dala indawo evumela ukuphumula, njengokugcina igumbi lakho lokulala lipholile, ukuvala zonke izinto zikagesi ihora noma amabili ngaphambi kokulala, noma ukugqoka imaski yokulala.

Ungazi kanjani ukuthi uku-ketosis

Uma umgomo wakho uwukungena ku-ketosis ngokushesha ngangokunokwenzeka, kufanele uhlole amazinga akho e-ketone. Kungani? Ukuhlola kukusiza ukuthi ubone ukuthi yikuphi ukudla noma imikhuba ekukhahlela ngaphandle kwe-ketosis.

Kunezindlela ezintathu eziyinhloko zokuthi hlola amazinga akho e-ketone:

• Ukuhlaziywa komchamo: Nakuba lena kungenye yezindlela ezingabizi kakhulu, futhi ayinembile kakhulu. Ama-ketones angasetshenzisiwe aphuma emzimbeni ngomchamo, okusho ukuthi empeleni ukala ama-ketone angasetshenzisiwe nangakashi.
• Lena indlela enembe kakhulu kunokuhlola umchamo, kodwa futhi akuyona engcono kakhulu. Le ndlela ilinganisa inani le-acetone (omunye umzimba we-ketone), lapho kufanele uzame ukukala inani le-BHB ketone.
• Lena indlela enconywa kakhulu nenembile yokuhlola amazinga akho e-ketone. Ngomunwe omncane, ungakwazi ukukala izinga le-BHB ketones egazini.

Isizathu #1 sokuthi awukho ku-Ketosis Okwamanje

Uma uzame zonke lezi zindlela ezingenhla futhi ungakayifaki i-ketosis, imbangela evame kakhulu yilesi: ngokweqile kwe carbohydrate.

Ama-carbohydrate angangena ekudleni kwakho kwansuku zonke futhi akuvimbele ukuthi ungangeni noma uphume ku-ketosis, futhi lesi yisizathu esivame kakhulu esenza ukuthi ama-keto dieters amasha azizwe sengathi enza konke ngendlela efanele futhi awangeni ku-ketosis.

Ama-carbohydrate afihliwe angavela ku:

• Ukudla ezindaweni zokudlela. Ngokwesibonelo, amasoso amaningi anoshukela.
• Ukudla okulula “okunempilo”. Ukudla okulula okuningi, ngisho nalezo ezibhekwa njenge-carb ephansi, zinezithako ezishibhile nama-syrups lokho khulisa ushukela wegazi futhi ngikukhiphe ku-ketosis.
• Amantongomane amaningi kakhulu. Amantongomane ayisidlo esikhulu se-keto, kepha amanye awo aphezulu kuma-carbs kunamanye. Ukudla amantongomane agcwele izandla ngaphandle kokulinganisa inani kungakucindezela ngaphezu komkhawulo wakho.

Isiphetho

Uma uhlola amazinga akho e-ketone njalo, landela izinyathelo ezingu-10 ezichazwe ngenhla, thatha izithasiselo lapho kudingeka, futhi ubuke ukudla kwakho kwe-carb, ngeke usazibuza ukuthi kuthatha isikhathi esingakanani ukungena ku-ketosis. Uzoba ku-ketosis, ushise amanoni futhi ufinyelele ngamandla izinjongo zakho zezempilo ngokushesha.