Eminyakeni yamuva, i Ukudla kwe-ketogenic isizuze ukuthandwa okukhulu njengoba abantu abaningi befunda ngezinzuzo zezempilo nokuncipha kwesisindo se-ketosis. Kodwa-ke, kusekhona ukudideka mayelana nokuthi i-ketosis isebenza kanjani nokuthi ungangena kanjani ku-ketosis kwasekuqaleni.
Okulandelayo, uzofunda ukuthi ungangena kanjani ku-ketosis nokuthi ungasigcina kanjani isimo se-metabolic esishisa amafutha.
Okuqukethwe
Iyini i-ketosis?
I-Ketosis yenzeka lapho umzimba wakho unokufinyelela okuncane noma ungenawo nhlobo kuma-carbohydrate, umthombo wawo wamafutha othandwayo. Uma engekho ama-carbohydrate, iqala ukudiliza futhi ishise izitolo zamafutha ukuze zibe namandla.
Lapho umzimba wakho uku-ketosis, amafutha ayaphulwa futhi imizimba ye-ketone, owaziwa nangokuthi ama-ketones, adalelwe ukuthi uwasebenzisele amandla. Ukuba sesimweni se-ketosis kungaba nezinzuzo eziningi zezempilo, okuhlanganisa ( 1 ):
- ukulawula indlala futhi ukunciphisa umzimba.
- Amazinga athuthukisiwe we ushukela kanye ne-insulin egazini.
- Okungcono ukucaca kwengqondo kanye namazinga wamandla angcono.
- Mancane amathuba okuthi ukuvuvukala.
- Ukunciphisa ingozi yezifo ezingapheli, kuhlanganise Isifo senhliziyo.
- ukwehla kokumelana ne-insulin kanye ukuvimbela isifo sikashukela sohlobo 2.
Ungangena kanjani ku-ketosis
Umgomo wokudla kwe-ketogenic ukungena esimweni sokushiswa kwamafutha esibizwa nge-ketosis. Uma kungokokuqala ngqa uzama ukudla okune-ketogenic, landela lezi zinyathelo ezizokusiza ukuthi ungene ku-ketosisInothi elisheshayo mayelana nokudlulela esimweni se-ketogenic: Ngesikhathi sokuqala uzama ukungena ku-ketosis, ungase ube nemiphumela engemihle eyaziwa ngokuthi i-keto flu. Lezi zimpawu zingabandakanya ukukhathala, inkungu yobuchopho, ikhanda elibuhlungu, nezinye izimpawu zesikhashana okufanele ziphele esikhathini esingangesonto.
Isinyathelo 1: Nciphisa ukudla kwakho okunama-carbohydrate
Ekudleni kwe-ketogenic, uzodinga ukunciphisa kakhulu ukudla kwakho kwe-carbohydrate. Ku-keto, cishe u-5-10% wekhalori yakho yansuku zonke uzovela kuma-carbohydrate. Lokhu kulingana namagremu angaba ngu-30 kuye kwangama-50 wamacarbohydrates ngosuku, ingxenye encane ongayibona ekudleni okujwayelekile kwaseMelika.
Ku-keto, iningi lalawa ma-carbs azovela ekudleni okune-keto-friendly, okucebile ngamavithamini, okuhlanganisa imifino eluhlaza eluhlaza kanye nezithelo ezinoshukela omncane. Qiniseka ukuthi uhlola uhlu olugcwele lwe ukudla okudliwayo ekudleni kwe-ketogenic.
Isinyathelo sesi-2: Khulisa ukudla kwakho amafutha
Elinye lamaphutha ajwayelekile abantu abawenzayo lapho beqala ukudla kwe-ketogenic ukubukela phansi ukuthi bazodinga amafutha angakanani. Okunye ukudla okune-carb ephansi njenge-Atkins kukhuthaza indlela ye-carb ephansi kanye nokudla okunamaprotheni amaningi. Ngokuphambene nalokho, ukudla kwe-ketogenic kuwukudla okunamafutha amaningi okuthatha amaprotheni aphakathi ukuze kugcinwe isisindo semisipha.
Kuhlelo lokudla okune-ketogenic, cishe i-70-80% yamakholori akho kufanele ivele emafutheni ukuze kwandiswe ukukhiqizwa kwe-ketone. Khetha imithombo yamafutha efana ne-MCT (medium chain triglyceride) uwoyela, uwoyela we-olive, uwoyela kakhukhunathi, ukwatapheya, uwoyela kakotapheya, amantongomane kanye nembewu.
Isinyathelo sesi-3: Khulisa izinga lakho lokuzivocavoca
Njengoba uzivocavoca umzimba wakho usebenzisa izitolo ze-glycogen (noma i-glucose egciniwe) ukuze uthole amandla. Emashumini eminyaka, abasubathi abaningi balandela iseluleko sezazi zokudla okunomsoco mayelana "nokulayisha i-carb," bedla ukudla okuningi okune-carbohydrate ngaphambi kokuqeqeshwa noma ukuncintisana. Kodwa-ke, uma ugwema ukudla ama-carbohydrate ngaphambi kokuya ejimini, ungase ube ne-ketosis ngemva kokuzivocavoca ( 2 ).
Isinyathelo sesi-4 - Zama ukuzila ukudla ngezikhathi ezithile
Kuwo wonke umlando, abantu babekwazi ukuhlala isikhathi eside bengadli. Phakathi nalezi zikhathi, abantu bangena esimweni se-ketogenic.
Ukuphindaphinda le nqubo yokuziphendukela kwemvelo, ungazama ngokuzila ukudla okuphakathi. Ucwaningo olusha lubonisa ukuthi ukuzila ukudla okuhlala isikhathi esingaphezu kwamahora ayi-12, noma izikhathi ezinwetshiwe zokudla okunekhalori ephansi, kungasiza ukushintshashintsha kwe-metabolic, kukubeke esimweni sokushiswa kwamafutha ( 3 ).
Bheka lo mhlahlandlela ku izinhlobo ezahlukene zokuzila ukudla okuphakathi Ngeminye imininingwane.
Isinyathelo sesi-5 - Thatha Izithako ze-Ketone Exogenous
Uma i-ketosis yokudla okunempilo inganele, ngezinye izikhathi izithasiselo zingakusiza ukuthi ungene esimweni se-ketogenic. Ama-ketones angaphandle, okuyilawo angakhiqizi umzimba (okungukuthi imizimba ye-ketone engapheli), ayizithako ze-ketone ezingakhuphula inani lama-ketones umzimba wakho owasebenzisayo ukuze uphethiloli ngokuwaletha ngqo egazini ngokusebenzisa i-supplementation.
I-Exogenous Ketone Base ingathathwa nganoma yisiphi isikhathi sosuku, ikusize ukhulise amazinga akho e-ketone yegazi ngesikhathi soshintsho ku-ketosis noma ngemva kokudla okucebile nge-carbohydrate. Lesi sengezo siqukethe umzimba we-ketone owaziwa ngokuthi i-BHB (beta-hydroxybutyrate), i-ketone eningi kakhulu emzimbeni. Futhi ingumthombo wamandla okhethwa ngumzimba uma i-glucose ingekho ( 4 ).
Ungayigcina kanjani i-ketosis
I-Keto ayihloselwe ukudla isikhathi esifushane, ihloselwe ukuba yindlela yokuphila. Futhi ingxenye yanoma iyiphi indlela yokuphila enempilo ivula indawo yezimo zempilo yangempela njengemikhosi, imicimbi ekhethekile, ukuvakasha, namaholide.
Kungakhathaliseki ukuthi uyahamba, uvakashela umndeni eholidini, noma ujabulela ama-cocktail ngehora lenjabulo, ungase ungakwazi ukugcina isimo se-ketogenic 100% wesikhathi. Kodwa uma ulandela amathiphu angezansi, uzokwazi ukugcina isimo sokushiswa kwamafutha isikhathi esiningi futhi ubuyele ku-ketosis ngemva kokudla ama-carbs amaningi kakhulu.
Bala ama-macros akho ekudleni kwe-ketogenic
Khumbula ifomula yegolide ye-ketosis: i-carb ephansi, amaprotheni anele namafutha aphezulu.
Amanani aqondile wama-carbohydrate, amaprotheni, namafutha angahluka kumuntu nomuntu, ngakho-ke uzodinga ukwenza ukuhlola ukuze uthole ukuthi yini ekusebenzela kangcono.
Ngokudla okujwayelekile kwe-ketogenic, imvamisa kuba ngamafutha angama-70%, amaprotheni angama-25%, nama-carbohydrate angama-5%.
Ukuze uthole isilinganiso esinembe kakhudlwana sezinjongo zakho ezinkulu (kucabangela isisindo somzimba wakho, i-BMI, nezinga lomsebenzi womzimba), sebenzisa isibali se-keto macro ukuze uthole ama-keto macros wakho wangokwezifiso. Ngaleyo ndlela, uzokwazi amagremu aqondile wengqikithi yama-carbohydrate, amaprotheni, namafutha okufanele uwadle.
Lawula ama-carbohydrate akho ukuze ahlale ku-ketosis
Ukudla okunama-carbohydrate kufanele kugcinwe kuphansi kakhulu (futhi kunamafutha aphezulu) ukuze umzimba wakho usebenzise amandla awo emvelo okushisa amafutha. Awusoze wafinyelela ku-ketosis uma ungakhuthalele ukuthola inani elifanele le-carb lomzimba wakho.
Indlela engcono kakhulu yokunquma inani eliqondile lengqikithi ye-carb ekulungele iwukubala inani eliphelele lekhalori yakho yansuku zonke. Futhi, ungasebenzisa i-keto macro calculator kulokhu.
Hlola amazinga akho e-ketone
Okuhle nge-ketosis ukuthi akukona nje ukudla, kuyisimo esilinganisekayo se-metabolism. Ukuze wazi ngempela uma uku-ketosis, vele uhlole amazinga akho e-ketone. Kunemizimba emithathu ye-ketone: i-acetone, i-acetoacetate y i-beta-hydroxybutyrate (BHB). Izindlela ezintathu zokuhlola amazinga akho e-ketone yilezi:
- Ukuhlaziywa komchamo: imizimba ye-ketone eyengeziwe ikhishwa ngomchamo. Ungasebenzisa i-keto test strips (noma imichilo yomchamo) ukuhlola kalula amazinga e-ketone ekhaya. Nokho, lena akuyona indlela enembe kakhulu.
- Ukuhlolwa kwegazi: Indlela enembe kakhulu (futhi ebiza kakhulu) yokukala amazinga akho e-ketone ukusebenzisa imitha yegazi. Njengemitha yeglucose yegazi, uzohlaba umunwe wakho, uveze iconsi legazi, futhi usebenzise imitha yegazi ukukala amazinga e-ketone egazini lakho.
- Ukuhlolwa kokuphefumula: I-acetone yomzimba we-ketone ingabonwa ngokuphefumula. Ukusebenzisa imitha yokuphefumula, njengemitha ye-Ketonix, kungakala amazinga akho e-ketone lapho ukhipha umoya. Lena indlela enembe kancane.
Indlela ephelele yokuthi ungangena kanjani ku-ketosis
Ukudla okune-ketogenic ukudla okunamafutha amaningi, okunama-carbohydrate aphansi okuzama ukungena esimweni sokugayeka kokudla esibizwa nge-ketosis. Uma usukwi-ketosis, ungathola izinzuzo eziningi zezempilo ezihlanganisa ukwehla kwesisindo somzimba, ushukela osegazini ongcono namazinga e-insulin, ukuncipha kokuvuvukala, kanye nokucaca kwengqondo okukhulayo.
Ukwazi ukuthi ungena kanjani ku-ketosis kufaka phakathi ukudla amafutha amaningi ngenkathi ugcina i-carb yakho iphansi kakhulu. Uma i-ketosis yokudla okunempilo inganele, ungazama ukuzila ukudla ngezikhathi ezithile, ukhulise isimiso sakho sokuzivocavoca, noma ungeze ngama-ketones angaphandle.
Qiniseka hlola njalo amazinga akho e-ketone ukuhlola ukuthi ingabe uyayigcina ngokuphumelelayo i-ketosis. Uma kungenjalo, vele ubuyekeze imikhuba yakho yokudla, wenze izinguquko ezithile ekudleni kwakho, bese uhlola kabusha.
Ukufinyelela nokugcina i-ketosis akwenzeki ngokuphazima kweso, kodwa ngesineke, ukuqina, nolwazi oluqinile, ungajabulela indlela yokuphila ye-keto enempilo.