Iimpawu kunye neMpawu ze-10 ukuba ukuKetosis

Umxholo

• 1. Umphunga ombi
• 2. Ukwehla kobunzima
• 3. Ukwanda kweetoni egazini
• 4. Ukonyusa ietoni ekuphefumlweni nasemchameni
• 5. Ukutya ukutya
• 6. Ukwanda kokujolisa namandla
• 7. Ukudinwa kwexesha elifutshane
• 8. Ukuhla kwexesha elifutshane kwintsebenzo
• Imiba yokwetyisa
• 10. Ukuphuthelwa
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukutya kwe ketogenic yindlela eyaziwayo, esebenzayo yokunciphisa umzimba kunye nokuphucula impilo yakho.

Xa ilandelwa ngokuchanekileyo, le carb isezantsi, ukutya okunamafutha aphezulu kuya kunyusa amanqanaba eetone zegazi.

Ezi zibonelela ngomthombo omtsha wamafutha kwiiseli zakho kwaye zibangela uninzi lwezibonelelo zezempilo ezizodwa zokutya (,,).

Kwindlela yokutya eketogenic, umzimba wakho uphantsi kohlengahlengiso lwebhayiloji, kubandakanya ukunciphisa amanqanaba e-insulin kunye nokwanda kokuwohloka kwamafutha.

Xa oku kusenzeka, isibindi sakho siqala ukuvelisa amanani aphezulu eetoni ukubonelela ngamandla engqondo yakho.

Nangona kunjalo, kunokuba nzima ukuba uyazi ukuba ukwi-ketosis okanye hayi.

Nazi iimpawu ezili-10 eziqhelekileyo kunye neempawu ze-ketosis, zombini ezintle nezingalunganga.

1. Umphunga ombi

Abantu bahlala bexela ukuphefumla kakubi xa befika kwi-ketosis epheleleyo.

Eneneni sisiphumo secala esiqhelekileyo. Uninzi lwabantu kwizidlo ze-ketogenic kunye nokutya okufanayo, njengokutya kwe-Atkins, baxela ukuba umphefumlo wabo uthatha ivumba leziqhamo.

Oku kubangelwa ngamanqanaba aphezulu e-ketone. Oyena mntu unobangela yi-acetone, iketone ephuma emzimbeni kumchamo nakumphefumlo ().

Ngelixa lo moya unokuba ngaphantsi kokulungileyo kubomi bakho boluntu, unokuba luphawu oluqinisekileyo lokutya kwakho. Uninzi lweeetoers ze ketogenic zixubha izihlandlo ezininzi ngemini okanye zisebenzisa i-gum engenashukela ukusombulula umba.

Ukuba usebenzisa i-gum okanye ezinye iindlela ezifana neziphuzo ezingenashukela, jonga iilebula ze-carbs. Oku kunokunyusa amanqanaba eswekile yegazi kunye nokunciphisa amanqanaba eetone.

I-acetone ye-ketone igxothwe ngokuyinxenye nge
ukuphefumla kwakho, okunokubangela umphunga ombi okanye onuka iziqhamo kwisidlo se ketogenic.

2. Ukwehla kobunzima

Ukutya kwe-Ketogenic, kunye nokutya okune-carb esezantsi, kusebenza kakhulu ekunciphiseni ubunzima bomzimba (,).

Njengoko uninzi lwezifundo zokulahleka kwesisindo zibonisile, uya kuba namava okuphulukana nobunzima obufutshane kunye nexesha elide xa utshintshela kwindlela yokutya ye-ketogenic (,).

Ukwehla ngokukhawuleza kwesisindo kunokwenzeka kwiveki yokuqala. Ngelixa abanye abantu bekholelwa ukuba oku kukulahleka kwamafutha, ikakhulu kugcinwe iikhabhohayidi kunye namanzi asetyenziswayo ().

Emva kokwehla okukhawulezileyo kubunzima bamanzi, kuya kufuneka uqhubeke nokulahla amanqatha omzimba ngokungaguqukiyo logama nje unamathela ekutyeni kwaye uhlala usilela kwikhalori.

I-acetone ye-ketone igxothwe ngokuyinxenye nge
ukuphefumla kwakho, okunokubangela umphunga ombi okanye onuka iziqhamo kwisidlo se ketogenic.

3. Ukwanda kweetoni egazini

Olunye lweempawu zokutya kwe ketogenic kukucutha kwenqanaba leswekile yegazi kunye nokwanda kweetoni.

Njengoko uqhubela phambili kukutya kwe ketogenic, uya kuqala ukutshisa amanqatha kunye neetone njengeyona mithombo iphambili yeoyile.

Indlela ethembekileyo nechanekileyo yokulinganisa i-ketosis kukulinganisa amanqanaba akho e-ketone yegazi usebenzisa imitha ekhethekileyo.

Ilinganisa amanqanaba akho e-ketone ngokubala inani le-beta-hydroxybutyrate (BHB) egazini lakho.

Le ngenye yeetoni eziphambili ezikhoyo kwigazi.

Ngokwezinye iingcali malunga nokutya kwe-ketogenic, i-ketosis yesondlo ichazwa njengeetoni zegazi ezisusela kwi-0.5-3.0 mmol / L.

Ukulinganisa ietoni egazini lakho yeyona ndlela ichanekileyo yokuvavanya kwaye isetyenziswa kwizifundo ezininzi zophando. Nangona kunjalo, eyona nto iphambili kukuba kufuna i-pinprick encinci ukutsala igazi kumnwe wakho ().

Ngaphezulu, iikhithi zovavanyo zinokubiza. Ngesi sizathu, uninzi lwabantu luya kwenza uvavanyo olunye ngeveki okanye ngeveki nganye. Ukuba ungathanda ukuzama iithoni zakho, iAmazon inokukhetha okuhle okukhoyo.

Ukuvavanya amanqanaba e-ketone yegazi esweni
eyona ndlela ichanekileyo yokufumanisa ukuba ukwi-ketosis.

4. Ukonyusa ietoni ekuphefumlweni nasemchameni

Enye indlela yokulinganisa amanqanaba e-ketone yegazi ngumhlalutyi wokuphefumla.

Ibeka i-acetone, enye yeetoni ezintathu eziphambili ezikhoyo egazini lakho ngexesha le-ketosis (,).

Oku kukunika umbono wenqanaba lomzimba wakho we-ketone kuba i-acetone eninzi ishiya umzimba xa ukwi-ketosis yesondlo ().

Ukusetyenziswa kwabahlalutyi bokuphefumla kwe-acetone kubonisiwe kuchanekile, nangona kungachanekanga kunendlela yokujonga igazi.

Enye indlela elungileyo kukulinganisa ubukho beetoni kumchamo wakho yonke imihla ngemigca yesalathiso esikhethekileyo.

Oku kulinganisa ukukhutshwa kwe-ketone ngomchamo kwaye kunokuba yindlela ekhawulezayo kunye nexabiso eliphantsi yokuvavanya amanqanaba akho eetone mihla le. Nangona kunjalo, azithathwa njengezithembekileyo.

Unokulinganisa amanqanaba akho e-ketone ngesihlalutyo sokuphefumla okanye ngemichamo yomchamo. Nangona kunjalo, azichanekanga njengokujonga igazi.

5. Ukutya ukutya

Uninzi lwabantu luxela ukunciphisa indlala ngelixa lilandela ukutya kwe ketogenic.

Izizathu zokuba kwenzeke ntoni zisaphandwa.

Nangona kunjalo, kucetyisiwe ukuba oku kuncitshiswa kwendlala kunokuba ngenxa yokwanda kweprotein kunye nokutya kwemifuno, kunye notshintsho kwiihormone zendlala zomzimba wakho ().

Ietoni ngokwazo zinokuchaphazela nengqondo yakho ukunciphisa ukutya (13).

Ukutya kwe ketogenic kunokunciphisa kakhulu ukutya kunye nendlala. Ukuba uziva ugcwele kwaye awudingi kutya rhoqo njengakuqala, emva koko unokuba kwi-ketosis.

6. Ukwanda kokujolisa namandla

Abantu bahlala bexela inkungu yengqondo, ukudinwa kunye nokuziva begula xa kuqala ukutya okune-carb ephantsi kakhulu. Oku kubizwa ngokuba yi "low carb flu" okanye "keto flu." Nangona kunjalo, ii-dieters ze-ketogenic zexesha elide zihlala zichaza ukwanda kokugxila kunye namandla.

Xa uqala ukutya okune-carb esezantsi, umzimba wakho kufuneka uziqhelanise nokutshisa amafutha ngaphezulu endaweni ye-carbs.

Xa ungena kwi-ketosis, inxalenye enkulu yengqondo iqala ukutshisa ietoni endaweni yeswekile. Kungathatha iintsuku okanye iiveki ezimbalwa ukuba le nto iqale ukusebenza ngokufanelekileyo.

Iiketoni zezona zinto zinamandla okwenza ingqondo yakho. Baye bavavanywa nakwimo yezonyango ukunyanga izifo zengqondo kunye neemeko ezinje ngokuxubana kunye nokulahleka kwememori (,,).

Ke ngoko, ayothusi into yokuba ii-ketogenic ze-dieters zexesha elide zihlala zichaza ukwanda kokucaca kunye nokuphucula ukusebenza kwengqondo (,).

Ukuphelisa iicarbs kunokunceda ekulawuleni nasekuzinziseni amanqanaba eswekile yegazi. Oku kunokunyusa ngakumbi ukugxila kunye nokuphucula ukusebenza kwengqondo.

Uninzi lweeeteto zexesha elide ze-ketogenic zichaza ukusebenza kwengqondo okuphucukileyo kunye nenqanaba lamandla elizinzileyo, mhlawumbi ngenxa yokunyuka kweeetoni kunye namanqanaba eswekile egazi azinzileyo.

7. Ukudinwa kwexesha elifutshane

Ukutshintshwa kokuqala kokutya kwe ketogenic kunokuba yenye yezona zinto zibalulekileyo kwiiderers ezintsha. Iziphumo zalo ebezingalindelekanga ezaziwayo zinokubandakanya ubuthathaka nokudinwa.

Oku kuhlala kubangela ukuba abantu bayeke ukutya ngaphambi kokuba bangene kwi-ketosis epheleleyo kwaye bavune izibonelelo ezininzi zexesha elide.

Ezi ziphumo bezendalo zendalo.Emva kweminyaka emininzi usebenza kwinkqubo ye-carb-heavy fuel, umzimba wakho unyanzelekile ukuba ulungelelanise nenkqubo eyahlukileyo.

Njengoko unokulindela, olu tshintsho alwenzeki ngobusuku. Ngokuqhelekileyo ifuna iintsuku ezingama-7-30 ngaphambi kokuba uphelele kwi-ketosis.

Ukunciphisa ukudinwa ngelixesha lokutshintsha, unokufuna ukuthatha izongezo ze-electrolyte.

Ii-Electrolyte zihlala zilahleka ngenxa yokwehla okukhawulezileyo kumxholo wamanzi omzimba wakho kunye nokupheliswa kokutya okwenziweyo okunokuba netyuwa eyongeziweyo.

Xa usongeza ezi zongezelelo, zama ukufumana i-1,000 mg ye-potassium kunye ne-300 mg yemagniziyam ngosuku.

Ekuqaleni, unokubandezeleka ngenxa yokudinwa kunye namandla aphantsi. Oku kuya kudlula nje ukuba umzimba wakho uhlengahlengiswe ukuze usebenze kumanqatha nakwietoni.

8. Ukuhla kwexesha elifutshane kwintsebenzo

Njengoko kuchaziwe apha ngasentla, ukususa ii-carbs kungakhokelela kukudinwa ngokubanzi ekuqaleni. Oku kubandakanya ukwehla kokuqala ekusebenzeni komthambo.

Kubangelwa ikakhulu kukunciphisa iivenkile zemisipha ye-glycogen, ebonelela ngowona mthombo uphambili kunye nolona lwandle lusebenzayo kuzo zonke iindlela zomthambo ophezulu.

Emva kweeveki ezininzi, ii-dieters ezininzi ze-ketogenic zixela ukuba ukusebenza kwabo kubuyela esiqhelweni. Kwiindidi ezithile zemidlalo yokunyamezelana kunye nemicimbi, ukutya okunokutya okunokubakho kunokuba luncedo.

Ngaphezulu, kukho ezinye izibonelelo-ikakhulu amandla anyukayo okutshisa amanqatha amaninzi ngexesha lokuzilolonga.

Olunye uphononongo oludumileyo lufumanise ukuba iimbaleki ezitshintshele kwindlela yokutya ye-ketogenic zitshise kangange-230% yamafutha xa zisenza imithambo, xa kuthelekiswa neembaleki ebezingakulandeli oku kutya ().

Ngelixa kungenakulindeleka ukuba ukutya kwe-ketogenic kunokunyusa ukusebenza kweembaleki ezikhethekileyo, xa sele ulungelelanise amanqatha kufanele ukuba yanele ukuzilolonga ngokubanzi kunye nemidlalo yolonwabo ().

Ukuncipha kwexesha elifutshane kwintsebenzo kunokwenzeka. Nangona kunjalo, bathambekele ekuphuculeni kwakhona emva kokuphela kwesigaba sokuqala sokuziqhelanisa.

Imiba yokwetyisa

Ukutya kwe ketogenic ngokubanzi kubandakanya utshintsho olukhulu kwiindidi zokutya okutyayo.

Imiba yokugaya ukutya njengokuqhinwa kunye norhudo ziziphumo ebezingalindelekanga eziqhelekileyo ekuqaleni.

Eminye yale micimbi kufuneka yehle emva kwexesha lotshintsho, kodwa kunokuba kubalulekile ukuba ukhumbule ukutya okwahlukileyo okunokubangela imiba yokwetyisa.

Qiniseka ukuba utya ukutya okunesondlo se-carb esezantsi, ephantsi kwii-carbs kodwa iqulethe ifibre eninzi.

Okona kubaluleke kakhulu, musa ukwenza impazamo yokutya ukutya okungenantlukwano. Ukwenza oko kunokunyusa umngcipheko wemicimbi yokwetyisa kunye nokusilela kwezondlo.

Ukukunceda ukucwangcisa ukutya kwakho, unokufuna ukukhangela i-16 Foods to Eat on a Ketogenic Diet.

Unokufumana imiba yokugaya ukutya, njengokuqhinwa okanye urhudo, xa uqala ukutshintshela kwisidlo se ketogenic.

10. Ukuphuthelwa

Umcimbi omnye omkhulu kwii-dieters ezininzi ze-ketogenic kukulala, ngakumbi xa beqala ukutshintsha ukutya kwabo.

Uninzi lwabantu luxela ukungalali okanye ukuvuka ebusuku xa beqala ukunciphisa iicarbs zabo kakhulu.

Nangona kunjalo, oku kuhlala kuphucula kumcimbi weeveki.

Uninzi lwee-ketogenic zexesha elide abathi balala ngcono kunangaphambili emva kokuziqhelanisa nokutya.

Ukungalali kakuhle nokungalali ziimpawu eziqhelekileyo ngexesha lokuqala kwamayeza e-ketosis. Oku kuhlala kuphucula emva kweeveki ezimbalwa.

Umgca wezantsi

Iimpawu kunye neempawu eziphambili zinokukunceda uchonge ukuba ukwi-ketosis.

Ekugqibeleni, ukuba ulandela izikhokelo zokutya kwe ketogenic kwaye uhlale ungaguquguquki, kuya kufuneka ukuba ukwindlela ethile ye-ketosis.

Ukuba ufuna uvavanyo oluchanekileyo, jonga amanqanaba e-ketone egazini lakho, kumchamo okanye ekuphefumlweni rhoqo ngeveki.

Oko kwathiwa, ukuba ulahlekelwa ngumzimba, ujonge ukutya kwe ketogenic kunye nokuziva uphilile, akukho mfuneko yokujonga ngaphezulu kwamanqanaba akho e-ketone.