Ezona 9 zintle zeKeto

Umxholo

• 1. Magnesium
• 2. I-MCT yeoyile
• 3. I-Omega-3 Fatty Acids
• 4. Vitamin D
• 5. Ii-enzyme zokugaya ukutya
• 6. IiKetoni ezingaqhelekanga
• 7. Imifuno eluhlaza
• 8. Izongezo ze-Electrolyte okanye ukutya okuTyebileyo
• 9. Izixhobo zokunyusa ukuSebenza koMbaleki
• Umgca osezantsi

Njengoko ukuthandwa kokutya kwe-ketogenic kuyaqhubeka nokukhula kunjalo nomdla kwindlela yokwenza ngcono impilo ngelixa ulandela isicwangciso sokutya esinamafutha aphezulu, nesezantsi.

Ngenxa yokuba ukutya kwe keto kusika inani lokukhetha kokutya, licebo elihle ukongeza ngezondlo ezithile.

Ukungathethi, ezinye izongezo zinokunceda i-dieters ukunciphisa imiphumo emibi ye-keto flu kunye nokuphucula ukusebenza kwezemidlalo xa uqeqesho kwi-low-carb diet.

Nazi izongezo ezilungileyo zokuthatha ukutya kwe keto.

1. Magnesium

I-Magnesium yiminerali eyonyusa amandla, ilawule amanqanaba eswekile yegazi kwaye ixhase amajoni akho omzimba ().

Uphando lubonisa ukuba ngenxa yemichiza yokuphelisa i-magnesium, ukuxhomekeka kukutya okuqhubekekayo kunye nezinye izinto, isahlulo esifanelekileyo sabantu sinomngcipheko wokukhula kwe-magnesium ().

Kwindlela yokutya eketogenic, kunokuba nzima ngakumbi ukuhlangabezana neemfuno zakho zemagniziyam, njengoko ukutya okuninzi okune-magnesium okunjengeembotyi kunye neziqhamo nako kuphezulu kwii-carbs.

Ngenxa yezi zizathu, ukuthatha i-200-400 mg ye-magnesium ngosuku kunokuba luncedo ukuba ngaba kukutya kweketo.

Ukuxhaswa nge-magnesium kunokunceda ukunciphisa i-cramp ye-muscle, ubunzima bokulala kunye nokucaphuka-zonke iimpawu eziqhelekileyo ezifunyanwa ngabo batshintshela kwi-ketogenic diet (,,).

Ezinye zeentlobo ze-magnesium ezinokutsalwa zibandakanya i-magnesium glycinate, i-magnesium gluconate kunye ne-magnesium citrate.

Ukuba unqwenela ukwandisa ukutya kwakho kwe-magnesium ngokutya okune-keto-friendly, jolisa ekubandakanyeni le-carb iphantsi, ukhetho olunobutyebi be-magnesium:

• Ispinatshi
• Iponyoponyo
• I-chard yaseSwitzerland
• Imbewu yethanga
• Imackerel

Abo balandela ukutya kwe ketogenic banokuba semngciphekweni omkhulu wokukhulisa ukunqongophala kwemagniziyam. Ukuthatha isongezelelo se-magnesium okanye ukutya ukutya okune-carb esezantsi, ukutya okune-magnesium kunokukunceda uhlangane neemfuno zakho zemihla ngemihla.

2. I-MCT yeoyile

I-triglycerides ye-Medium-chain, okanye i-MCTs, sisongezo esidumileyo phakathi kwee ketoers.

Zenziwe ngendlela eyahlukileyo kunee-triglycerides ezinde, olona hlobo lwamafutha lufumaneka ekutyeni.

Ii-MCTs zophulwe sisibindi sakho kwaye ngokukhawuleza ungene kwigazi lakho apho zinokusetyenziselwa khona njengomthombo wombane wengqondo kunye nezihlunu zakho.

Ioyile yekhokhonathi yenye yezona zinto zityebileyo kwimithombo ye-MCTs, malunga ne-17% yee-acid zayo ezinamanqatha zikwimo yee-MCTs kunye nezibonelelo ezinokubakho ze-metabolic ().

Nangona kunjalo, ukuthatha ioyile ye-MCT (eyenziwe ngokwahlula ii-MCTs kwikhokhonathi okanye ioyile yesundu) kubonelela ngedosi egxile ngakumbi yee-MCTs kwaye kunokuba luncedo kwabo balandela ukutya kwe-ketogenic.

Ukuxhaswa ngeoli ye-MCT kunokunceda i-keto dieters kuba inokukhawuleza ukunyusa amafutha, okwandisa amanqanaba e-ketone kwaye kukunceda uhlale kwi-ketosis ().

Kukwabonakalisiwe ukukhuthaza ukulahleka kobunzima kunye nokwandisa iimvakalelo zokugcwala, ezinokuba luncedo kwabo basebenzisa ukutya kwe-ketogenic njengesixhobo sokulahleka kobunzima ().

Ioyile ye-MCT inokongezwa ngokulula kwi-shakes kunye ne-smoothies okanye ithathwe nje ngecephe ukukhawulezisa amafutha ngokukhawuleza.

Ngumbono olungileyo ukuqala ngethamo elincinci (itispuni e-1 okanye i-5 ml) yeoyile ye-MCT ukubona ukuba umzimba wakho usabela njani ngaphambi kokunyuka kumthamo ocetyisiweyo odweliswe kwibhotile yokuncedisa.

Ioyile ye-MCT inokubangela iimpawu ezinjengorhudo kunye nesicaphucaphu kwabanye abantu.

I-oyile ye-MCT luhlobo lwamafutha acolekileyo anokusetyenziselwa ukunceda i-ketogenic dieters yokunyusa ukutyeba kwamafutha kunye nokuhlala kwi-ketosis.

3. I-Omega-3 Fatty Acids

I-Omega-3 fatty acid supplements, enjengentlanzi okanye i-krill oil, ityebile kwi-omega-3 fatty acids eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA), ethi izuze impilo ngeendlela ezininzi.

I-EPA kunye ne-DHA zifunyenwe ukunciphisa ukudumba, umngcipheko wesifo sentliziyo kunye nokuthintela ukuncipha kwengqondo ().

Ukutya kwaseNtshona kuhlala kuphezulu kwi-omega-6 fatty acids (efumaneka kukutya okufana neoyile yemifuno kunye nokutya okucutshungulwayo) kwaye kwehle kwi-omega-3s (efumaneka kwiintlanzi ezinamafutha).

Oku kungalingani kunokukhuthaza ukudumba emzimbeni kwaye kunxulunyaniswe nokwanda kwezifo ezininzi zokukrala ().

Izongezo ze-Omega-3 zinokuba luncedo ngakumbi kubantu abakukutya kwe ketogenic, kuba banokunceda ukugcina i-omega-3 esempilweni ukuya kwi-omega-6 ratio xa ulandela ukutya okunamafutha aphezulu.

Ngaphezulu, izongezo ze-omega-3 zinokunyusa ifuthe lokutya kwe-ketogenic kwimpilo iyonke.

Olunye uphononongo lubonise ukuba abantu abalandela ukutya kwe-ketogenic abancedisa nge-omega-3 fatty acids kwi-oyile ye-krill bafumana ukwehla okukhulu kwi-triglycerides, i-insulin kunye neempawu zokukrala kunabo bangenayo ().

Xa uthengela izongezo ze-omega-3, khetha uphawu oluhloniphekileyo olunikezela okungenani i-500 mg ye-EPA kunye ne-DHA nge-1,000 mg ekhonzayo.

Abo bakumayeza okusika igazi kufuneka babonane nogqirha ngaphambi kokuba bathathe izongezo ze-omega-3, njengoko benokwandisa umngcipheko wokopha ngokucekisa igazi lakho).

Ukunyusa ukungenisa kwakho i-omega-3 fatty acids ngokutya okune-keto-friendly, yitya ngakumbi isalmon, isardadi kunye nee-anchovies.

I-Omega-3 fatty acid supplements inokunciphisa ukudumba, isifo sentliziyo esisezantsi kunye nokunceda ekuqinisekiseni ukuba i-omega-3s ine-omega-6s.

4. Vitamin D

Ukuba namanqanaba afanelekileyo evithamini D kubalulekile kwimpilo yomntu wonke, kubandakanya abantu abalandela izidlo ze ketogenic.

Ukutya kwe-keto akuthethi ukuba kukubeka emngciphekweni omkhulu wokukhula kwe-vitamin D, kodwa ukusilela kwe-vitamin D kuqhelekile, ukongeza kule vithamini ngumbono olungileyo ().

I-Vitamin D ibalulekile kwimisebenzi emininzi yomzimba, kubandakanya ukuququzelela ukufunxeka kwe-calcium, isondlo esinokuthi sisilele kukutya kwe-ketogenic, ngakumbi kwabo banganyamezelani ne-lactose ().

I-Vitamin D ikwanoxanduva lokuxhasa amajoni akho omzimba, ukulawula ukukhula kweselula, ukukhuthaza impilo yethambo kunye nokunciphisa ukudumba emzimbeni wakho ().

Kuba ukutya okumbalwa kuyimithombo elungileyo yale vithamini ibalulekileyo, uninzi lweengcali zempilo zincomela ukongezwa kweevithamini D ukuqinisekisa ukutya ngokufanelekileyo.

Ugqirha wakho unokuqhuba uvavanyo lwegazi ukumisela ukuba awonelanga kwi-vitamin D kwaye uncede ukumisela idosi efanelekileyo ngokusekwe kwiimfuno zakho.

Kuba ukuswela ivithamin D kuqhelekile, kunokuba licebo elilungileyo kubantu abalandela ukutya kwe ketogenic ukufumana amanqanaba abo e-vitamin D kwaye ahlolwe ngokufanelekileyo.

5. Ii-enzyme zokugaya ukutya

Esinye sezikhalazo eziphambili zalawa matsha kukutya kwe-ketogenic kukuba umxholo wamafutha aphezulu wale patheni yokutya unzima kwinkqubo yabo yokwetyisa.

Kuba ukutya kwe keto kunokuba namafutha angama-75%, ezo zisetyenziselwa ukutya izidlo ezisezantsi emafutheni zinokuba neempawu zesisu esingathandekiyo njengesicaphucaphu kunye norhudo.

Ukongeza, nangona ukutya kwe-ketogenic kumodareyitha kuphela kwiprotheyini, isenokuba sisixa esiphezulu kunokuba abanye abantu beqhele ukusisebenzisa, esinokubangela iziphumo zokugaya ukutya.

Ukuba ufumana imiba yokugaya ukutya njenge-nausea, urhudo kunye nokuqunjelwa xa utshintshela kwindlela yokutya ye-ketogenic, umxube we-enzyme yokwetyisa oqukethe ii-enzyme ezaphula amafutha (lipases) kunye neeproteni (iiproteases) zinokunceda ukwetyisa ukwetyisa.

Ngaphezu koko, ii-enzyme zeproteolytic, ezizii-enzyme ezinceda ukwehla nokwetyisa iiprotein, kubonisiwe ukunciphisa ukukhathazeka emva kokuzilolonga, okunokuba yibhonasi yabathandi bokuzilolonga kwisidlo se keto (,).

Ukuthatha isongezelelo sokugaya ukutya esiqulathe zombini i-protease kunye ne-lipase enzymes, ezaphula iiprotheyini kunye namafutha ngokwahlukeneyo, kunokunceda ekunciphiseni iimpawu zokugaya ukutya ezinxulumene notshintsho kukutya kweketo.

6. IiKetoni ezingaqhelekanga

Iiketoni eziyinyani ziiketoni ezibonelelwa ngomthombo wangaphandle, ngelixa iiketoni ezingapheliyo ziluhlobo oluveliswa ngokwendalo ngumzimba wakho ngenkqubo ebizwa ngokuba yi ketogenesis.

Izixhasi ze-ketone eziqhelekileyo zisetyenziswa ngokuqhelekileyo ngabo balandela ukutya kwe-ketogenic ukwandisa amanqanaba e-ketone yegazi.

Ngaphandle kokukunceda ufikelele kwi-ketosis ngokukhawuleza, izongezo ze-ketone zangaphandle zidityaniswe nezinye izibonelelo.

Umzekelo, zibonisiwe ukuba zonyusa ukusebenza kweembaleki, ukubuyisa isantya kunye nokunciphisa ukutya (,).

Nangona kunjalo, uphando malunga neetoni zangaphandle zilinganiselwe, kwaye iingcali ezininzi zithi ezi zongezelelo azidingeki kwi-keto dieters.

Ukongeza, uninzi lwezifundo kwietoni zangaphandle zisebenzisa uhlobo olunamandla ngakumbi lweetoni ezibizwa ngokuba yi-ketone esters, hayi iityuwa zeetone, yeyona ndlela iqhelekileyo efumaneka kwizongezelelo ezifumanekayo kubathengi.

Ngelixa abanye abantu banokufumana ezi zincedisi ziluncedo, uphando olongezelelekileyo luyafuneka ukuseka izibonelelo kunye neengozi ezinokubakho.

Iiketoni eziqhelekileyo zinokunceda ukuphakamisa amanqanaba eetone, ukunciphisa ukutya kunye nokwandisa ukusebenza kweembaleki. Nangona kunjalo, uphando oluthe kratya luyafuneka ukumisela ukusebenza kwezi zongezelelo.

7. Imifuno eluhlaza

Ukwandisa ukutya kwemifuno yinto ekufuneka wonke umntu agxile kuyo.

Imifuno inezinto ezahlukeneyo zovithamini, ezamaminerali kunye nezityalo ezinamandla ezinokulwa nokudumba, umngcipheko wesifo esezantsi kunye nokunceda umzimba wakho usebenze kumanqanaba afanelekileyo.

Nangona ayinguye wonke umntu olandela ukutya kwe-keto osweleyo kwimifuno yakhe, esi sicwangciso sokutya senza ukuba kube nzima ngakumbi ukutya ukutya okwaneleyo kwezityalo.

Indlela ekhawulezayo nelula yokunyusa ukutyiwa kwemifuno yakho ngokongeza umgubo oluhlaza kwirejimeni yakho yokuxhasa.

Uninzi lwempuphu eluhlaza luqulathe umxube wezityalo eziyimpuphu njengesipinatshi, i-spirulina, i-chlorella, i-kale, i-broccoli, i-wheatgrass kunye nokunye.

Imifuno yemifuno inokongezwa kwiziselo, kugungqa kunye nee-smoothies, ibenza ukuba ibe yindlela elula yokwandisa ukutya kwakho imveliso esempilweni.

Ezi zilandelayo ukutya kwe-ketogenic kunokugxila ekongezeni ukutya okupheleleyo, imifuno ephantsi ye-carb kwizidlo zabo kunye nokutya okulula.

Ngelixa kungafanelekanga ukuba isetyenziselwe ukubuyisela imveliso entsha, umgubo olungelelaniswe kakuhle womgubo yeyona ndlela ilungileyo kwaye kulula yokuba i-keto dieters yongeze ukonyusa isondlo kwisicwangciso sabo sokutya.

Imifuno yemifuno iqulethe iifom ecekeceke yezityalo ezinempilo ezifana nespinatshi, i-spirulina kunye ne-kale. Banokubonelela ngomthombo ofanelekileyo wezakhamzimba kwabo balandelayo izidlo zeketogenic.

8. Izongezo ze-Electrolyte okanye ukutya okuTyebileyo

Ukugxila ekongezeni amaminerali ngokutya kubalulekile kubantu abalandela ukutya kwe-ketogenic, ngakumbi xa uqala ukutshintshela kule ndlela yokutya.

Iiveki zokuqala zinokuba ngumceli mngeni njengoko umzimba uziqhelanisa nenani eliphantsi kakhulu leecarbs ezisetyenzisiweyo.

Ukutshintshela kwindlela yokutya ye-ketogenic kubangela ukwanda kwelahleko yamanzi emzimbeni ().

Amanqanaba esodiyam, i-potassium kunye nemagniziyam anokuhla nawo, oko kukhokelele kwiimpawu zomkhuhlane we-keto, ezinjengeentloko, iintlungu zemisipha kunye nokudinwa ().

Ukongeza, iimbaleki ezilandela ukutya kwe-keto zinokufumana ilahleko enkulu yokulahleka kolwelo kunye ne-electrolyte ngokubila ().

Ukongeza isodium ngokutya sesona sicwangciso silungileyo. Ukutya nje ukutya isalting okanye ukusefa umhluzi owenziwe ngee-bouillon cubes kufuneka kugubungele uninzi lweemfuno zesodium.

Ukonyusa ukutya kwakho i-potassium- kunye nokutya okune-magnesium kunokuthintela ilahleko kwezi zimbiwa zibalulekileyo, nazo.

Imifuno enamagqabi amnyama, amandongomane, iiavokhado kunye nembewu kuko konke ukutya okunee keto eziphakamileyo kuzo zombini i-magnesium kunye ne potassium.

Izongezo ze-Electrolyte eziqukethe isodiyam, i-potassium kunye nemagniziyam ziyafumaneka nazo.

Abantu abalandela ukutya kwe-ketogenic kufuneka bagxile ekwandiseni ukusetyenziswa kwesodiyam, i-potassium kunye nemagniziyam ukuthintela iimpawu ezingathandekiyo ezifana nentloko, izihlunu zemithambo nokudinwa.

9. Izixhobo zokunyusa ukuSebenza koMbaleki

Iimbaleki ezijonge ukukhulisa ukusebenza ngelixa zisetoetoeteto yokutya zinokuxhamla ekuthatheni oku kulandelayo:

• Yenza monohydrate: Ukudala i-monohydrate kukuphandwa ngokubanzi kokutya okubonisiweyo ukukhuthaza ukuzuza kwemisipha, ukuphucula ukusebenza komthambo kunye nokunyusa amandla (,).
• Ikhafeyini: Ikomityi eyongezelelekileyo yekofu okanye iti eluhlaza inokuxhamla kwimidlalo kunye nokunyusa amandla, ngakumbi kwiimbaleki eziguqukayo ziye kukutya keto ().
• I-chain-amino acids (BCAAs): Kufunyenwe isongezo se-amino acid esinegalelo ekunciphiseni ukonakala kwemisipha, ukukhathazeka kwezihlunu nokudinwa ngexesha lokuzilolonga (,,).
• I-HMB (beta-hydroxy beta-methylbutyrate): I-HMB inokunceda ukunciphisa ukulahleka kwemisipha kunye nokwandisa ubunzima bemisipha, ngakumbi kwabo baqala inkqubo yokuzivocavoca okanye bandise amandla abo okusebenza (,).
• Beta-alanine: Ukuxhasa i-amino acid beta-alanine kunokunceda ukunqanda ukudinwa kunye nokudinwa kwezihlunu xa ulandela ukutya kwe-ketogenic (,).

Iimbaleki ezilandela ukutya kwe-ketogenic zinokuxhamla kwizongezo ezithile ezigcina ubunzima bemisipha, ukonyusa ukusebenza kunye nokukhusela ukudinwa.

Umgca osezantsi

Ukutya okunamafutha aphezulu, ukutya okuphantsi kwe-carb ketogenic kulandelwa ngenxa yezizathu ezahlukeneyo, ukusuka ekukhuthazeni ukwehla kobunzima ekunyuseni ukusebenza kwezemidlalo.

Ezinye izongezo zingenza utshintsho kule ndlela yokutya lula kwaye luncede ukunciphisa iimpawu ze-keto flu.

Ngaphezulu, izongezo ezininzi zinokuphucula ixabiso lesondlo lesicwangciso sokutya se ketogenic kwaye zide zenze nokusebenza kwezemidlalo.

Ukuthatha ezi zongezelelo kunokunceda ukwandisa ukutya okunesondlo kwaye kukuvumele uphumelele ngelixa usitya ukutya kwe-keto.