Ngaba Unokukopela kwisidlo seKeto?

Umxholo

• Ukukopa ukutya okanye iintsuku kuphazamisa i-ketosis
• Ungachacha njani ekudleni okukhohlisayo
• Iingcebiso zokuphepha ukukopa
• Umgca wezantsi

Ukutya kwe-keto yi-carb ephantsi kakhulu, ukutya okunamafutha aphezulu okuthandwayo ngenxa yokuncipha komzimba.

Ikhuthaza i-ketosis, imeko ye-metabolic apho umzimba wakho utshisa amanqatha njengowona mthombo wamandla endaweni ye-carbs ().

Njengoko oku kutya kungqongqo kakhulu, unokuzifumana uhendwa kukutya okuphezulu kwekarb.

Kananjalo, kuyindalo ukuzibuza ukuba ingaba uvunyelwe na ukukopela ukutya okanye ukukopela iintsuku kwi keto - okanye ukuba oku kuya kukukhaba ngaphandle kwe ketosis.

Eli nqaku lichaza ukuba ungakhohlisa na kwindlela yokutya yeketo.

Ukukopa ukutya okanye iintsuku kuphazamisa i-ketosis

Iintsuku zokukopela kunye nokutya ukukopela zizicwangciso eziqhelekileyo zokutya okungqongqo. Ixesha langaphambili likuvumela ukuba wophule imigaqo yokutya imini yonke, ngelixa le yokugqibela ikuvumela ukuba ube nesidlo esinye esaphula imigaqo.

Umbono wokukopela okucwangcisiweyo kukuba ngokuzivumela ixesha elifutshane lokuzihlaziya, kunokwenzeka ukuba unamathele ekutyeni ixesha elide.

Ngelixa ukukopa kunokuba luncedo kwezinye iipateni zokutya, kukude kakhulu nokutya kweketo.

Kungenxa yokuba oku kutya kuxhomekeke emzimbeni wakho ukuhlala kwi-ketosis.

Ukwenza njalo, kufuneka utye ngaphantsi kwe-50 gram yee-carbs ngosuku. Ukutya ngaphezulu kwe-50 yeegram kunokukhaba umzimba wakho ngaphandle kwe-ketosis ().

Njengoko i-carbs ingumthombo wamandla okhethwayo emzimbeni wakho, umzimba wakho uya kuwusebenzisa ngaphezulu kwemizimba ye-ketone - owona mthombo wamafutha ngexesha le-ketosis, ethathwe kumanqatha - kwakamsinya nje ukuba kufumaneke inani elaneleyo leecarbs ().

Ngenxa yokuba i-50 gram ye-carbs bambalwa, ukutya okukodwa okunokukhohlisa kunokugqitha ngokulula isibonelelo sakho se-carb yemihla ngemihla kwaye uthathe umzimba wakho ngaphandle kwe-ketosis-ngelixa usuku lokukhohlisa phantse ludlula i-50 gram ye-carbs.

Ukongeza, olunye uphando lubonisa ukuba ngesiquphe ukuphinda wenze ukutya okuphezulu kwe-carb kwisidlo se ketogenic kungonakalisa imithambo yegazi ().

Kuyafaneleka ukuba uqaphele ukuba kulula ukutya ngokutya xa ukopela, ezinokuthi zonakalise iinzame zakho zokunciphisa umzimba kunye nokukhuthaza ukutya okungenampilo (,).

Ukukhohlisa ukutya okanye iintsuku ziyadimazeka kukutya kweketo kuba zinokuphula ngokulula i-ketosis - imeko ye-metabolic leyo luphawu loku kutya.

Ungachacha njani ekudleni okukhohlisayo

Ukuba ukhohlisile kwi-keto, kunokwenzeka ukuba uphume kwi-ketosis.

Nje ukuba uphume, kuya kufuneka ulandele ngokungqongqo ukutya kweketo ukuphinda ungene kwi-ketosis. Le nkqubo ithatha iintsuku ezininzi ukuya kwiveki e-1, kuxhomekeke kukutya kwakho kwe-carb, imetabolism, kunye nenqanaba lomsebenzi (,,).

Nazi iingcebiso ezimbalwa zokukunceda ubuyele kwi-ketosis:

• Zama ukutya okukhawulezileyo. Ukudibanisa ukuzila ukutya okwexeshana kunye nokutya okune-keto kunokunceda umzimba wakho uguqule umthombo wamafutha ukusuka kwiikhabhohthi uye kumanqatha ().
• Landa umkhondo wakho wekhabhayithi. Ukuthatha inqaku le-carb yakho yokutya imihla ngemihla kuqinisekisa ukuba awuyithatheli phantsi.
• Zama amanqatha exeshana ngokukhawuleza. Ukuzila ukutya okunamafutha njengokutya kweqanda, okunokunceda ukukhawulezisa i-ketosis, ngamafutha aphezulu kakhulu, ukutya okune-carb ephantsi okujolise ekuhlaleni ixesha elifutshane.
• Zilolonge ngakumbi. Umsebenzi womzimba uphelisa iivenkile zakho zeglycogen, eziyifom yomzimba wakho egciniweyo yee carbs. Ngenxa yoko, oku kukhuthaza ketosis.
• Zama isongezelelo se-triglyceride (MCT) esisezantsi. Ii-MCTs zii-acid ezingena ngokukhawuleza ezitshintshwa ngokulula zibe ziiketoni ().

Indlela efanelekileyo yokwazi ukuba ufikelele kwi-ketosis kukuvavanya amanqanaba akho e-ketone.

Ungasebenzisa izixhobo ezilinganisa amanqanaba eetone emzimbeni wakho, ezinje ngeemitha zokuphefumla ze-ketone, iimitha zeetone zegazi, kunye nemichamo yeketo yomchamo- edla ngokuba yeyona ndlela ingabizi kakhulu neyona ilula.

Ukuba ukhohlisile kwi-keto, kuya kufuneka uhambelane ngokungqongqo nokutya ukuze uphinde ungene kwi-ketosis. Iindlela ezimbalwa, njengokuzila ukutya okwexeshana, ukuzila ukutya, kunye nokuzilolonga, kunokukunceda ufikelele kwi-ketosis ngokukhawuleza.

Iingcebiso zokuphepha ukukopa

Unokuphumeza iindlela ngeendlela ezilula zokunceda ukunqanda umnqweno wokukhohlisa kukutya kweketo. Ezinye iingcebiso zibandakanya:

• Ziqhelise ukukhumbula. Ukuqiqa kubandakanya ukunikela ingqalelo emzimbeni wakho, onokukunceda uxhathise inkanuko kunye nokutya ngokweemvakalelo (,).
• Cwangcisa ukutya kwakho kunye nokutya okulula. Isicwangciso sokutya esiqinileyo senza ukuba kungabikho amathuba okuba ulambe emini.
• Yenza ukutya kwakho kwemihla ngemihla kube mnandi. Zama ukudibanisa iintlobo ezahlukeneyo zokutya okunoketo ukuze uguqule indlela otya ngayo kwaye uyenze ibe mnandi.
• Gcina ukutya okuhendayo ngaphandle kwendlu. Ukugcina ukuphatha kunye nokunye okuhendayo, ukutya okuphezulu kwe-carb ngaphandle kwamehlo kunokwenza ukukopela kungathandeki.
• Yiba neqabane elinoxanduva lokuphendula. Umhlobo okanye umlingani ophendulayo unokukunceda uhlale ukhuthazekile ukuba unamathele kwindlela otya ngayo.

Ukuxhathisa umnqweno wokukhohlisa keto, zama ukugcina iikhabhohthi ngaphandle kwendlu, ucwangcise ukutya kwakho kunye nokutya okulula, kunye nokuziqhelanisa nengqondo.

Umgca wezantsi

Kuya kufuneka uphephe ukukopa ukutya kunye neentsuku kwisidlo se keto.

Ukutya ii-carbs ezininzi kunokukhaba umzimba wakho ngaphandle kwe-ketosis- kwaye kuthatha iintsuku ezininzi ukuya kwiveki e-1 ukubuyela kuyo. Okwangoku, ukwehla kobunzima bakho kunokuphazamiseka.

Ukuxhathisa ukukopa kwi-keto, unokugcina ukutya okulingayo ngaphandle kwendlu, intambo kwiqabane elinika ingxelo, uziqhelanise nokwenza isicwangciso sokutya semihla ngemihla.

Qaphela ukuba ukuba uziva iimpawu ezinde zokuba nesiyezi, ukukhathazeka esiswini, okanye ukunciphisa amandla, yeka ukutya kwakho keto kwaye uqhagamshelane nogqirha wakho.