Kunombono oyiphutha ovamile ekwakheni umzimba wokuthi udinga ama-carbohydrate ukuze wakhe imisipha. Ingabe lokhu kusho ukuthi awukwazi ukwakha ngempumelelo imisipha ekudleni okuphansi kwe-carb ketogenic (izinzuzo ze-ketogenic)?
Kuyavela ukuthi i-paradigm ye-carb ephezulu isiphelelwe yisikhathi.
Eqinisweni, ukudla kwe-ketogenic kungakwazi ukusiza ukwakha amandla nokwakha imisipha ngenkathi unciphisa ukuzuza kwamafutha.
Igagasi elisha labakhi bomzimba, njengoLuis Villasenor, manje sebesebenzisa i-carb ephansi, indlela yokuphila enamafutha aphezulu ukwakha imisipha ngaphandle kwama-carbs. Lo mhlahlandlela uzokwabelana ngakho konke odinga ukukwazi mayelana nezinzuzo ze-keto nokufeza imigomo yakho yokufaneleka ngenkathi uhlala une-carb ephansi.
Okuqukethwe
Kungani Ungadingi Ama-Carbs Ukuze Uzuze Imisipha
Iphrothokholi yendabuko yokuphakamisa isisindo yayicabanga ukuthi ama-carbohydrate ayadingeka ukuze kwakhiwe imisipha. Kusejwayelekile ukuzwa abakhi bomzimba bekhuluma ngesidingo se-glycogen kusuka kuma-carbohydrate ukuze kwandiswe i-insulin futhi benze impendulo ye-anabolic, esiza ukwakha imisipha.
Iqiniso liwukuthi, ukwakha umzimba ekudleni okuphansi kwe-carb kusebenza ngokuphelele uma kwenziwa ngendlela efanele.
Ucwaningo luye lwabonisa ukuthi ukulandela uhlelo lokuqeqesha amandla ngokuhambisana nokudla kwe-ketogenic kungandisa imisipha eqinile ngaphandle kokuzuza kwesisindo esiningi. Nazi izifundo ezi-3 zokusekela: Isifundo 1, isifundo 2 y isifundo 3.
Kodwa akwenzeki ngokuphazima kweso. Kuphambene ngoba kufanele usuke ekusebenziseni i-glucose (ama-carbohydrates) ukuze ube uphethiloli uye ekusebenziseni amafutha ukuze uphethise. Lokhu kubizwa ngokuthi "i-ketoadaptation”Futhi kuthatha isikhathi. Lokhu kusho ukuthi ukusebenza kwakho kokuqeqeshwa kungase kwehle cishe isonto elilodwa kuya kwamane ngalesi sikhathi.
Kungani Amandla Akho Engase Ehle Ngesikhathi Se-Ketogenic Adaptation
Uma usesigabeni sokuqala se Ukudla kwe-ketogenic, ungase ungakwazi ukuzivocavoca ngamandla afanayo nama-carbohydrate. Lokhu kungenxa yokuthi umzimba wakho uyasuka ekwehliseni i-glucose ukuze ube namandla (i-glycolysis) uye ekuphuleni amafutha abe ama-ketone.
Ukuze wakhe imisipha ngempumelelo ekudleni kwe-ketogenic, kufanele unamathele kuyo isikhathi eside.
Njengoba umzimba wakho ubujwayele ukushisa i-glucose (kusuka kuma-carbohydrate) njengomthombo wakho omkhulu wamandla kukho konke ukuphila kwakho, udinga isikhathi sokulungisa.
Lapho unciphisa ama-carbohydrate, kufanele uthole omunye umthombo wamandla. Kulapho ama-ketone ethulwa khona njengomthombo oyinhloko wamandla omzimba wakho.
Uma uhlala isikhathi eside ku-keto, kulapho umzimba wakho uzosebenza kahle kakhulu ekushiseni ama-ketone ukuze uthole amandla futhi kuzoba ngcono ukujima kwakho.
Ngokuqeqesha umzimba wakho ukukhipha ama-ketone emafutheni, uthuthukisa ukuminyana kwakho kwe-mitochondrial. Lokhu kukuvumela ukuthi uqeqeshe ngokushesha futhi isikhathi eside.
Ngamanye amazwi, uma usujwayele ngokuphelele i-keto, umzimba wakho uhlanganisa amandla engeziwe, owaziwa nangokuthi i-adenosine triphosphate (ATP), asuka kokubili kumafutha omzimba agciniwe kanye namafutha okudla ukuze uqhubekisele phambili ukusebenza kwakho.
Ucwaningo luye lwabonisa ukuthi ukudla okune-carb ephansi, okunamafutha aphezulu okune-ketogenic kunemiphumela ekulondolozeni imisipha. Lokho kusho ukuthi uma usuphelele iguqulelwe kumafutha, umzimba wakho uzovimbela ukuwohloka kwemisipha ngisho nalapho ushisa amafutha.
Yidla amaprotheni amaningi ukuze uthole inzuzo ye-keto
Okunye okukhathaza kakhulu ngokwakhiwa kwemisipha ye-keto ukuthi ukudla okuphezulu kwamaprotheni kuzokukhipha ku-ketosis.
Kukhona inqubo ebizwa i-gluconeogenesis lapho umzimba wakho uguqula amaprotheni amaningi abe yiglucose egazini. Futhi kuyiqiniso ukuthi ukuba khona kweglucose kuzokuvimbela ekukhiqizeni ama-ketone.
Kodwa lokho abantu abaningi abakhohlwa ukukucabangela ukuthi umzimba wakho nengqondo idinga i-glucose ukuze uphile. Ngisho noma udla ukudla okune-ketogenic, ufuna i-glucose ukuthi ifuthe amaseli akhethekile (ikakhulukazi amaseli obuchopho) angasebenza kuphela ku-glucose. Ikhiqiza ngisho neglucose emafutheni: ama-fatty acid anomgogodla we-glycerol oguqulwa ube yi-glucose.
Ngakho-ke kungani uye ku-keto uma udinga i-glucose?
Iningi labantu liyasebenzisa ama-carbohydrate amaningi, Yini ebangela ukumelana ne-insulin futhi kwenza kube nzima ukushisa amafutha omzimba agciniwe ukuze uthole amandla. Lokhu kuholela ekuzuzeni amafutha angafuneki, ushukela wegazi ongapheli, ukumelana ne-insulin, nokuvuvukala kwesistimu.
Nini Ukudla kwe-ketogenic, uhlinzeka umzimba wakho ngenani elifanele leglucose (elisuka emafutheni namaprotheni) olidingayo ukuze uphile. Ukuqeda ama-ketone kukunikeza umthombo wamandla osebenza kahle kakhudlwana futhi kukuvumela ukuthi wakhe imisipha ngokusebenzisa ukwakheka kwamaprotheni ngaphandle kokukhathazeka ngokuthola amafutha amaningi emzimbeni.
Mangaki amaprotheni okufanele uwadle?
Ukudla kwamaprotheni kuyehluka kuye ngezinga lomsebenzi wakho.
Nazi iziqondiso ezijwayelekile zokudla amaprotheni ekudleni kwe-ketogenic:
- Ukuhlala: 0.8 amagremu amaprotheni kilogram ngayinye yesisindo somzimba.
- Ukuzivocavoca okuncane: I-1 gram yeprotheyini ngekhilogremu yesisindo somzimba.
- Ukuzivocavoca okulingene: 1,3 amagremu / amaprotheni ngekhilogremu ngayinye yesisindo somzimba.
- Ukuzivocavoca okukhulu: 1,6 amagremu amaprotheni kilogram ngayinye yesisindo somzimba.
Kuvamile ukuthi abantu abadla ukudla kwe-ketogenic badle kancane kunalokho okudingekayo ukuze bakhe imisipha. Mhlawumbe ngenxa yokuthi ukudla kwe-ketogenic kwandisa ukusutha. Ngamanye amazwi, awudli kakhulu uma ungalambile.
Yidla ama-calories engeziwe ukuze uthole imisipha eyengeziwe
Ukulandelela amakhalori akho kuyindlela eshesha kakhulu yokufinyelela ukuncipha kwakho kwesisindo noma izinhloso zokwakha imisipha.
Ukukhula kwemisipha ku-keto :
- Yidla amakhalori engeziwe angu-150-500 phezu kwamakhalori akho okugcina avamile.
- Yidla okungenani igremu elingu-1 lamaprotheni ngekhilogremu ngayinye yesisindo somzimba ongaphilile.
- Thola amanye amakhalori akho amafutha enempilo.
Ukuzuza kwe-Keto kuyindaba yokudla ama-calories amaningi kunokushisa komzimba wakho nsuku zonke. Ukudla okunekhalori eningi ngaphezu kwamazinga anele amaprotheni kuzokusiza uzuze umzimba wemisipha obulokhu usebenza kuwo.
Indlela Yokudla Ye-Ketogenic Ehloselwe Abakhi Bomzimba
Una Ukudla okuhlosiwe kwe-ketogenic (TKD) khuthaza kufika ku-20-50 amagremu ama-carbohydrate ngokushesha ngaphambi noma ngemva kweseshini yakho yokuqeqesha. Futhi yebo, leso yisabelo sakho sonke se-carb sosuku.
Lokhu kuvumela umzimba wakho ukuthi usebenzise leyo glucose esheshayo ukukhulisa ukujima kwakho. Uma kwenziwa kahle, umzimba wakho ushisa lawo ma-carbs ngokushesha futhi uzobuyela ku-ketosis.
Indlela ye-TKD isebenzela abantu asebevele bedla i-keto okungenani inyanga. Ngokuvamile kusebenza kangcono kakhulu kubantu abenza ukujima okuqine kakhulu.
Kodwa, ngokuvamile, inani lama-carbohydrate ozowadla lisekelwe ekuqineni kokuqeqeshwa kwakho.
Nasi isilinganiso senani lama-carbohydrate okufanele adliwe ngokusekelwe emsebenzini:
- Abantu abenza umsebenzi ophakeme kakhulu njengo-Crossfit bangadla amagremu angu-50 ama-carbohydrates ngosuku.
- Abasubathi abaqhudelanayo bangadla amagremu ayi-100 ama-carbohydrates ngosuku.
- Umuntu ojwayelekile ozivocavoca kane kuya kahlanu ngesonto angaphila ngaphansi kwamagremu angu-20 wamacarbohydrates ngosuku.
Uma usaqala ukudla kwe-ketogenic futhi umgomo wakho oyinhloko uwukwehlisa isisindo, ungazami indlela ye-TKD.
Kunalokho, kufanele ucabange ukulandela a uhlelo lokudla lwe-ketogenic olujwayelekile kuyilapho kugxilwe kwezinye izici ezithuthukisa ukusebenza, njengokudla amaprotheni anele.
Gada umthamo wakho we-electrolyte
Ukugcina amazinga e-electrolyte anele kubalulekile ukusebenza kahle kwezokusubatha.
Okusemqoka ama-electrolyte okufanele uqaphe ngaso sonke isikhathi yi-sodium, i-potassium ne-magnesium. Lawa ama-electrolyte amathathu ayinhloko okungenzeka ukuthi uwalahlekele ngomjuluko nomchamo.
Kubalulekile ukugcwalisa umzimba wakho ngokudla okunomsoco, okunobungani be-keto ukuze uqinisekise ukuthi umzimba wakho usebenza kahle kakhulu ngesikhathi sokujima kwakho.
Ukudla okucebile nge-Magnesium kanye ne-ketogenic kufaka:
Ukudla okune-potassium ne-keto kuhlanganisa:
Ungakwazi futhi ukwengeza ngama-ketoelectrolyte uma ujwayele ukushoda kwe-electrolyte noma ufuna inketho esheshayo nelula.
Ukudla kwe-sodium kufanele kukhuphuke ku-keto
Elinye lamaphutha amakhulu abantu abawenzayo lapho bekhawulela ama-carbohydrate ukuntuleka kokudla kwe-sodium.
Uma ukhawulela ama-carbohydrate, umzimba wakho ukhipha ama-electrolyte amaningi kunokuvamile, ikakhulukazi phakathi namasonto ambalwa okuqala e-keto adaptation, futhi ikakhulukazi i-sodium.
Uma uphelelwa amandla ejimini ngenkathi udla i-ketogenic, zama ukukhulisa ukudla kwakho kwe-sodium, ikakhulukazi ngaphambi kokujima kwakho.
I-sodium iyadingeka ukuze kugcinwe imisipha enempilo nokusebenza kwezinzwa, futhi isiza ukulawula ukufinyela kwemisipha, ukusebenza kwezinzwa, nomthamo wegazi.
Kokubili ukudla kwe-ketogenic nokuzivocavoca kunomthelela ekulahlekelweni kwamanzi nama-electrolyte.
Uma ungadli ngokwanele, ungawela ku- umkhuhlane we-keto.
Ubuncane okufanele udle ngu-5,000 mg kuya ku-7,000 mg wesodium ngosuku. Ngaphambi kokujima kwakho, qiniseka ukuthi uthatha i-1,000 kuya ku-2,000 mg ukuze uthuthukise ukusebenza kwakho.
Ukudla kwe-sodium akukhuphuki ngokusekelwe ekulahlekelweni kwesisindo sakho noma izinhloso zokwakha imisipha. Esikhundleni salokho, gxila ekwandiseni i-sodium yakho uma ujuluka kaningi noma uma usanda kuqala ukudla kwe-ketogenic.
UMkhandlu- Ukwengeza i-sodium emanzini ekuseni noma ngaphambi kokujima kungasiza ngokujima kwakho. Uma ukhathala ngokushesha ejimini, yidla usawoti omningi ukuze uthuthukise amandla akho okuqeqesha futhi unciphise isikhathi sakho sokuphumula phakathi kwamasethi.
Hlobo Luni Lwesodium Okufanele Ngilusebenzise?
Ukuthi uwutholaphi usawoti wakho akusho lutho ukuthi udla kangakanani.
Inkambo engcono kakhulu yesenzo ukusebenzisa inhlanganisela yalokhu:
- Usawoti wasolwandle wase-Himalayan.
- I-Salt Morton Lite.
Le ngxube izokunikeza i-sodium eyanele ukuze uphese ukusebenzisa kwakho kanye ne-potassium ku-Morton Lite Salt ukukusiza ukuthi uhlale ugcwele amanzi.
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- Usawoti wase-Himalayan unothile ngamaminerali ahlala engashintshile ediphozini kasawoti izigidi zeminyaka. Ayizange ivezwe emoyeni onobuthi nokungcoliswa kwamanzi ngakho-ke ...
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- Amakristalu amise okwephiramidi
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- Ifomethi enkulu ifanele ochwepheshe
- Umkhiqizo ngaphandle kwezithasiselo
- Gcina endaweni epholile futhi eyomile
Ungawenza kanjani umsebenzi wakho ngendlela efanele
Ngaphezu kokugcina ama-electrolyte elinganisela, abanye abantu basengase bazizwe bencipha kancane ekusebenzeni ngemva kokukhawulela ama-carbohydrate, ikakhulukazi abagijimi.
Uma udinga ukukhushulwa okwengeziwe, nansi i-ketone-boosting pre-Workout shake enhle kakhulu:
- 20-30 amagremu wekhwalithi ephezulu whey isolate noma inyama yenkomo.
- 5-15 amagremu we-collagen ketogenic.
- 1-2 amagremu sodium.
- 5 amagremu we-creatine, uma kunesidingo.
- Thela ekhofini uhlanganise.
- Yidla imizuzu engu-20-30 ngaphambi kokuqeqeshwa.
Nakhu ukuthi kungani lesi siphuzo sisebenza:
- Ama-amino acid kumaprotheni asiza ukwakha imisipha.
- I-MCT Oil Powder ikunikeza umthombo wamandla osheshayo.
- I-sodium izokusiza ukuthi uhlale isikhathi eside ngesikhathi sokuzivocavoca kwakho.
- La i-creatine ikhulisa amandla akho esikhathini esifushane.
- Kokubili amafutha namaprotheni azokhuphula i-insulin ngokwanele ukubeka umzimba wakho esimweni se-anabolic (isakhiwo semisipha).
- KHULISA AMAKHETHONE: Umthombo wokuhlanzeka okuphezulu kakhulu kwe-C8 MCT. I-C8 MCT ukuphela kwe-MCT eyandisa ngempumelelo ama-ketones wegazi.
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- KULULA KUNOMA YIKUPHI UKUDLA: C8 MCT Amafutha awanuki, awanambitheki futhi angashintshwa namafutha esintu. Kulula ukuxuba ku-protein shakes, ikhofi elingangenwa izinhlamvu, noma ...
- [ I-MCT OY POWDER ] Isithasiselo sokudla esiyimpuphu ye-vegan, esisekelwe ku-Medium Chain Triglyceride Oil (MCT), ephuma ku-Coconut Oil kanye ne-microencapsulated ne-gum arabic. Si...
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- [ I-MICROENCAPSULATED MCT ] Sifake uwoyela wethu kakhukhunathi we-MCT ophezulu kakhulu sisebenzisa i-gum arabic, i-fiber yokudla ekhishwa kunhlaka yemvelo ye-acacia No...
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Isiphuzo se-Electrolyte ngaphandle koshukela
Abaningi bomzimba we-ketogenic bathanda ukuthatha a isiphuzo se-electrolyte emini. Lokhu kufanele kungabi noshukela futhi kufaka phakathi i-sodium, i-potassium, ne-magnesium.
Qaphela ukuthi ungaphuzi iziphuzo ezinoshukela omningi njengeGatorade, njengoba zizokukhipha ku-ketosis.
Amathiphu okwakha imisipha nge-keto
Ufunde okuningi kulo mhlahlandlela wokugcina wezinzuzo ze-keto. Ungakuhlanganisa kanjani konke ukuze ube nomzimba omncane, uqine futhi ube nempilo? Nawa amanye amacebiso awusizo.
# 1. Yehlisa ama-carbohydrate
Khumbula ukuthi ama-carbohydrate awabalulekile ekwakheni imisipha. Eqinisweni, zibonakala zingena endleleni.
Vele ushintshe ama-carbs ukuze uthole amafutha anempilo (njengamafutha e-MCT namantongomane noma ibhotela likakotapheya) kanye namaprotheni anempilo (njengeprotein edla utshani whey). Bese uphinda ubala izilinganiso zakho bese umomotheka.
# 2 idla amaprotheni anele
Kungenzeka ukulandela ukudla kwe-ketogenic futhi ube namaprotheni amancane. Ngaphandle kwe-leucine eningi egazini lakho, awukwazi ukuhlanganisa imisipha njenge-champ.
Ngenhlanhla, kulula ukwandisa ukudla kwakho amaprotheni:
- Yidla kakhulu inyama, inhlanzi y amaqanda.
- Faka phakathi ikhwalithi ephezulu ye-whey protein powder noma i-collagen protein powder ekunyakazeni kwakho.
- Uma uyi-vegan futhi ungawadli amaprotheni e-whey, cabanga nge-hemp noma i-pea protein.
- Khetha ukudla okulula okunamaprotheni amaningi, okune-ketogenic.
Futhi-ke, sebenza lezo zinombolo ukuze uqiniseke ukuthi udla amaprotheni anele nsuku zonke ukuze uthole izinzuzo ze-keto.
- I-2,27kg Jar ye-Hazelnut Chocolate Flavored Whey Protein
- 23g amaprotheni ngokuphakela ngakunye
- Kwenziwe ngezithako ze-premium
- Ifanele abantu abadla imifino
- Izinsiza ngesitsha ngasinye: 75
- I-Banana Flavour - 2.27kg
- Amaprotheni asiza ukugcina nokwandisa imisipha yemisipha
- Le phakheji iqukethe ama-servings angama-75
- Ifanele ukudla kwemifino.
- Zonke izimangalo zezempilo nezomsoco ziqinisekiswe yi-European Food Safety Authority - EFSA
- Lo mkhiqizo ngaphambilini ubuwumkhiqizo we-PBN. Manje isingeye-Amfit Nutrition futhi inefomula efanayo, usayizi kanye nekhwalithi
- Ukunambitheka kwekhukhi nekhilimu - 2.27kg
- Amaprotheni asiza ukugcina nokwandisa imisipha yemisipha
- Le phakheji iqukethe ama-servings angama-75
- Ifanele ukudla kwemifino.
- I-Strawberry Flavour - 2.27kg
- Amaprotheni asiza ukugcina nokwandisa imisipha yemisipha
- Le phakheji iqukethe ama-servings angama-75
- Ifanele ukudla kwemifino.
- Zonke izimangalo zezempilo nezomsoco ziqinisekiswe yi-European Food Safety Authority - EFSA
- I-Vanilla Flavour - 2.27kg
- Amaprotheni asiza ukugcina nokwandisa imisipha yemisipha
- Le phakheji iqukethe ama-servings angama-75
- Ifanele ukudla kwemifino.
- Zonke izimangalo zezempilo nezomsoco ziqinisekiswe yi-European Food Safety Authority - EFSA
- I-PBN - I-Canister of Whey Protein Isolate Powder, 2,27 kg (I-Chocolate Flavour)
- Ukudla ngakunye kuqukethe ama-26 g amaprotheni
- Kwenziwe ngezithako ze-premium
- Ifanele abantu abadla imifino
- Izinsiza ngesitsha ngasinye: 75
# 3. Isitimela samandla
Ukuze uthuthukise izinhloso zakho zokwakha imisipha futhi ujabulele izinzuzo ze-keto, udinga ukwenza umzamo.
Kodwa akudingekile ukuba uzizwe njengomsebenzi. Ukuzivocavoca umzimba, lokho kuthuthukisa imizwa, kungaba mnandi kakhulu.
Nakhu okunye okujabulisayo kokujima kokwakha imisipha:
- Ama-lifti ahlanganisiwe asindayo njengama-chin-ups, ama-squats, ama-bench presses, nama-deadlifts.
- I-yoga noma i-Pilates.
- Ukuzivocavoca umzimba okufana nama-push-ups, amapulangwe, nama-squats esisindo somzimba.
- Ukugwedla.
- Sprint, yini kwandisa ama-hormone anabolic njenge-testosterone.
Uhlu luyaqhubeka, ngakho khetha eyodwa noma ezimbili futhi uqinisekile ukuthi uzoba namandla.
# 4. Isengezo se-Creatine
Uyayikhumbula i-glycogen? Iwuhlobo lwakho lokugcina lweglucose, egcinwa ikakhulukazi kumaseli emisipha.
Kodwa-ke, ukudla okuphansi kwe-carb ketogenic akukhulisi kahle i-glycogen kubasubathi abakhulu. Uma ulokhu uqeda i-muscle glycogen yakho ngokuzikhandla, ungase ufune ukukhulisa umdlalo wakho wokungezelela.
Thatha i-creatine. I-Creatine ikusiza ukuthi uhlanganise futhi ugcine izitolo ze-glycogen, futhi mhlawumbe noma yimuphi umsubathi we-keto oguquliwe kufanele awuthathe.
Ngaphezu kokwanda kwe-glycogen, i-creatine iyinhlanganisela yemvelo nephephile futhi kuyasiza ukuthi:
- Yakha amandla nemisipha.
- Ivimbela ukulahleka kwemisipha okuhlobene neminyaka.
- Khulisa amandla okuqhuma.
- Khulisa ukusebenza kwengqondo.
Kufanele ithathwe kanjani i-creatine? inketho yakho engcono kakhulu i-creatine monohydrate, eshibhile, ecwaningwe kakhulu, futhi ifomu elitholakala kakhulu lalesi sengezo.
- I-PBN - Iphakethe le-Creatine, 500g
- Ngokudla kwansuku zonke okungu-3 g, i-creatine ithuthukisa ukusebenza komzimba phakathi nokujima okufushane, okuqinile noma okuphindaphindiwe.
- Ixubene kalula namanzi noma ama-protein shakes
- Ihlinzeka ngo-5g we-micronized creatine monohydrate emsulwa
- Ingathathwa ngaphambi, ngesikhathi noma ngemuva kokuzivocavoca
- I-MONOHYDRATED CREATINE: I-Powdered Creatine ene-Plus formulation, yethulwa ngebhodlela elingu-1Kg. Ifomula Ethuthukisiwe Ye-Creatine Monohydrate Yokusebenza Okukhulu. Ikhonjiselwe ukwakha umzimba, i-crossfit, ...
- UKWANDISA UMSIPHA: I-Creatine Monohydrate ifaka isandla ekwandeni kwesisindo somzimba, isiza ekwandiseni ukusebenza, okuthinta amandla namakhono okusubatha womsubathi. Iqukethe...
- IZINTO: Nge-Taurine ne-Magensium ukulwa nokukhathala kwemisipha. Iqukethe ama-carbohydrate aphezulu e-glycemic ukugcina i-creatine eningi emisipha. Zonke izingxenye ziyi...
- I-PRESENTATION OF CREATINE MONOHYDRATED: Lesi sengezo sezemidlalo sivezwa njengokuhlanzeka okuphezulu kwe-creatine mono hydrate powder efanelekile ukuncibilika noma ngabe ukuphi. Ibhodwe elingu-1Kg eline...
- IQINISO ELIPHUMELELE KANYE NOKWAKHIWA: Aphansi Kakhulu Ngamafutha, Aphezulu Ku-Carbohydrates, I-Gluten Free, Awekho Ushukela Owengeziwe, Ukugaya Kahle Kahle kanye Nokunambitheka Okukhulu.
Okungafanele ukwenze lapho wenza ukwakha umzimba kanye ne-keto
Kunemibono eminingana eyiphutha abantu ababa yizisulu zayo lapho bezivocavoca nge-low-carb, indlela yokuphila enamafutha aphezulu. Lezi yizona ezivame ukugwema.
Ukudla kwe-cyclical ketogenic
Inkolelo evamile ukuthi udinga ukudla ama-carbohydrate kanye noma kabili ngesonto lapho usaqala. Lokhu kwaziwa nangokuthi yi- I-cyclical ketogenic diet (CKD).
Nakuba i-CKD ingakusiza ukuthi uthole imisipha, kungcono ukuyihlola uma usunolwazi oluthe xaxa ngokudla kwe-ketogenic.
Uma ungumqali we-keto, umzimba wakho usasetshenziselwa ukushisa ama-carbohydrate njengomthombo wakho omkhulu wamandla. Ngokulayisha ama-carbohydrate isonto ngalinye, uzonensa intuthuko yakho.
umzimba wakho udinga isikhathi ukuze ujwayele ukusetshenziswa kahle kwama-ketones.
Kungathatha isonto noma ngaphezulu ngaphambi kokuba umzimba wakho ujwayele ukushisa amafutha ukuze uthole amandla.
Yilokhu okwenzekayo uma udla ama-carbs njalo ngempelasonto uma ungekho iguqulelwe kumafutha:
- Ngokwesilinganiso, kuzothatha izinsuku ezimbili kuya kwezintathu ukungena ku-ketosis ngemva kokuqeda ama-carbohydrate.
- Uma uMgqibelo usuzungeza futhi ulayisha ama-carbs, awusekho ku-ketosis.
- Khona-ke umzimba wakho kufanele usethe kabusha umjikelezo wokuphelelwa amandla kwama-carbohydrate esibindini ukuze uqale ukwenza ama-ketone.
Lo mjikelezo kanye nesigaba soguquko se-ketogenic usho ukuthi uzoba sesimweni se-ketosis usuku olulodwa noma ezimbili ngesonto.
Umuntu omusha ku-keto kufanele abe ekudleni okune-carb ephansi, okunamafutha amaningi okungenani inyanga ngaphambi kokucabangela i-CKD. Ngemva kwenyanga, abantu abaningi bangakwazi ngisho nokudlula ukugcwalisa kabusha i-carb njalo ezinsukwini eziyi-15 noma kanye ngenyanga esikhundleni samasonto onke.
Kuvamile futhi ukuthi abantu bathathe indlela engalungile lapho bephishekela i-CKD.
Esinye sezizathu eziyinhloko esenza abantu badle ukudla okune-ketogenic okuyi-cyclical yingoba bacabanga ukuthi bangadla noma yini abayifunayo, kusukela ku-pizza kuya ku-Oreos, ngaphandle kokukhathazeka ngokulimaza ukudla kwakho.
Leli iphutha elivamile.
Ukulayishwa kwama-carbohydrate okwanele ukuze kwakhiwe umzimba kudinga ukudla okunamafutha aphansi kakhulu, ama-carbohydrate amaningi usuku olulodwa kuya kwezimbili ngesonto. Ukudla okungenamsoco njenge-pizza kunamafutha amaningi nama-carbohydrates. Kodwa i-ERC ayiyona indlela yokudlula yamahhala ukuze udle noma yini oyifunayo.
Kunalokho, kufanele uqale nge ukudla okujwayelekile kwe-ketogenic.
I-Ketosis inezinzuzo zokonga imisipha, kodwa kuphela uma ujwayele ukudla kwe-ketogenic. Uma uqala, ungalahlekelwa inani elincane lesisindo esincane. Lokhu kungenxa yokuthi umzimba wakho ufuna i-glucose, njengoba ungakazi ukuthi usetshenziswa kanjani ama-ketones ukwenza uphethiloli, ngakho uthatha i-glucose ethile kuma-amino acid emisipha yakho.
Uma uqala nge-CKD, uzohlala uthatha amanani amancane ama-amino acid emisipha yakho futhi ungene futhi uphume ku-ketosis ukuze ungalokothi uvumelane ngokugcwele nokudla kwe-keto.
Gwema i-CKD, ukugcwala kwama-carbohydrate, nokudla okungenamsoco, okungenani ngenyanga yakho yokuqala ye-keto.
Izinsuku zokukhohlisa njalo
Ukudla ukudla okukhohlisayo njalo kwamukelekile. Abantu abaningi bathanda ukusebenzisa izinsuku zokukopela ukuze baphumule futhi bajabulele ukudla okungenamsoco.
Kodwa abantu abaningi benza iphutha lokudla kakhulu ukudla okungenampilo uma benosuku lokukopela. Ukuthi udle ucezu lwekhekhe likashokoledi akusho ukuthi kufanele ulidle lonke.
Kunalokho, zivumele izinsuku ezimbalwa zokukopela kuye ngokuthi ukude kangakanani nezinjongo zakho.
Isibonelo, uma kufanele ulahlekelwe ama-45 kg, lapho udla kakhulu ukudla okukhohlisayo, kuzokuthatha isikhathi eside ukuthi ufinyelele umgomo wakho wokulahlekelwa isisindo.
Ngokuphambene nalokho, uma ususeduze nesisindo sakho esihlosiwe futhi ulandela ukudla kwe-ketogenic ukuze uzizwe ulungile futhi ugcine amandla azinzile, ungakwazi ukukopela ukudla kaningi.
Ukuqeqeshwa okuzila ukudla
Kunombono oyiphutha wokuthi ukuqeqeshwa esiswini esingenalutho kuzokusiza ukushisa amafutha amaningi. Yingakho abanye abantu bezama ukuzila ukudla ngezikhathi ezithile ngenkathi ku-keto.
Lokhu kuwukungaqondi kahle futhi kungase kube okuphambene nemigomo yakho yokulahlekelwa amafutha. Umzimba wakho udinga amandla futhi awushisi amafutha kuphela.
Uma uqeqesha esiswini esingenalutho, ungalahlekelwa amafutha, kodwa futhi ungashisa imisipha yomzimba ethambile. Ayilungele ncamashi izinzuzo ze-keto.
Uma ujima kakhulu, amaprotheni ezilwane kanye nempushana kawoyela ye-MCT izokunikeza amandla engeziwe okuzivocavoca okungcono ukusiza ukushisa amafutha ngaphandle kokulahlekelwa yinoma yimuphi umsipha.
Gxila kuma-ketone kuphela
Ukuthi ukhiqiza ama-ketone akusho ukuthi ulahlekelwa isisindo. Ukudla kakhulu kuzolimaza imizamo yakho yokuqeqesha kanye nemigomo yakho yomzimba, njengokulahlekelwa kwamafutha kanye nokuzuza kwemisipha.
Esikhundleni sokugxila ekukhiqizeni i-ketone, kufanele ubeke phambili ukukhula kwezicubu ezithambile. Faka imali ekwakheni isisindo esithambile esinamaprotheni namafutha anele, kodwa gcina iso lakho ekudlalweni kwakho kwekhalori kanye nokwakheka komzimba wakho wonke, hhayi nje izinga le-ketone egazini lakho.
Umgomo uwukunciphisa amafutha omzimba futhi uthuthukise ukwakheka komzimba wonke, hhayi nje isisindo somzimba wonke.
Kungani ukukhiqiza ama-ketone akufani ngaso sonke isikhathi nokusebenzisa ama-ketone
Abantu bavame ukudida ukuba namazinga aphezulu e-ketone nokuba semodini yokushiswa kwamafutha. Lokhu akulona iqiniso ngaso sonke isikhathi, ikakhulukazi uma usaqala.
Ezinye izici ezinomthelela ekukhiqizeni i-ketone zihlanganisa:
- Ukudla kwamafutha ekudleni.
- Inani lamafutha omzimba onalo.
- Imvamisa yokuzivocavoca.
Ukuba namazinga aphezulu e-ketone akusho ukuthi ulahlekelwa amafutha.
Ama-ketones Ziwumthombo wamandla futhi uma uqala, kuvamile ukuba namazinga aphezulu e-ketone. Lokhu kungenxa yokuthi umzimba wakho awukakajwayelani ngokugcwele nokusebenzisa ama-ketone ukuze uthole amandla, ngakho-ke ama-ketone ahlala ejikeleza egazini noma ayakhishwa esikhundleni sokusetshenziselwa uphethiloli.
Uma udla amakholori anele anomsoco futhi usunamafutha aphansi emzimbeni, ukukhiqizwa kwakho kwe-ketone kuzoba phansi.
Akukho ukunqwabelana kwama-ketones ngoba umzimba wakho empeleni uwasebenzisa njengomthombo wawo oyinhloko wamandla.
Uma uhlala isikhathi eside ekudleni kwe-ketogenic, umzimba wakho uzosebenza ngempumelelo kakhulu ekusebenziseni ama-ketone ukuze uthole amandla. Kuvamile ukuthi ama-keto dieters anolwazi olunzulu abone amazinga e-ketone aphansi ngemicu ye-ketone.
Lokhu akumele kukubeke phansi nakancane ngoba umzimba wakho usebenzisa ama-ketone ukuze uthole amandla ngokuphumelelayo (kunokuba uwachame).
Kujwayelekile ukuthi ube sebangeni le-ketone elingu-.6 kuye ku-.8 uma usulungise ngokuphelele i-keto.
NoteUma umgomo wakho uwukwehlisa isisindo futhi usenamaphesenti aphezulu amafutha omzimba, kufanele ugxile kakhulu ekuhlaleni uphansi kuma-carbohydrate esikhundleni sokudla amafutha amaningi. Lolu shintsho luvumela umzimba wakho ukuthi usebenzise izitolo zawo zamafutha ukuze uthole amandla, okuholela ekulahlekeni okukhulu kwamafutha.
Ukuzuza kwe-Keto kungenzeka
Iningi lemboni yokwakha umzimba incoma iphrothokholi enamafutha aphansi, e-high-carb yokuthola imisipha. Ikakhulukazi njengoba lokho bekuyisimo se-quo isikhathi eside.
Kodwa isayensi yakamuva isekela umbono wokuthi awuwadingi ama-carbohydrate ukuze wakhe imisipha.
Ngokulandela amasu angenhla, uzoqinisekisa ukuthi unciphisa isikhathi esithathayo ukuze umzimba wakho ulungise ukudla kwe-ketogenic.
Ukwakhiwa komzimba ekudleni kwe-ketogenic kuzokuvumela ukuthi wakhe imisipha ngenkathi ugcina amafutha abe buncane.
Uma nje uqapha ngokucophelela amazinga akho e-electrolyte, ukala ukwakheka komzimba wakho kune-ketones, futhi udla amanani anele amaprotheni, uzoqala ukuzwa izinzuzo ze-keto futhi ubone ukuthuthuka okukhulu emzimbeni wakho uwonke.