Izizathu ezi-8 zokuba awuphulukani nobunzima kwiKeto

Umxholo

• 1. Utya ii-carbs ezininzi
• 2. Awutyi ukutya okunesondlo
• Usenokutya iikhalori ezininzi
• 4. Unengxaki yezonyango engafunyaniswanga
• 5. Unethemba lokulahleka kwesisindo okulindelweyo
• 6. Uhlala utya ukutya okunekhalori ezininzi
• 7. Unoxinzelelo kwaye awufumani ukulala ngokwaneleyo
• 8. Awufumani msebenzi owaneleyo womzimba
• Umgca wezantsi

I-ketogenic, okanye i-keto, indlela yokutya yindlela ephantsi yokutya eye yamkelwa ngabantu abaninzi abafuna ukunciphisa umzimba kunye nokuphucula impilo.

Xa ulandela ukutya kwe-keto, ii-carbs zihlala zincitshiswa ukuya kwi-20 ukuya kwi-50 yeegram ngosuku.

Oku kubonisiwe kukhokelela ekulahlekeni kwesisindo kwaye kunokuphucula impilo yentliziyo kunye nolawulo lweswekile yegazi ngokunjalo (,).

Nangona kunjalo, ukuvuna izibonelelo zokutya keto, kufuneka kuphunyezwe ngokuchanekileyo.

Nazi izinto ezi-8 ezinokuthi zonakalise imizamo yakho yokulahleka kwesisindo kwisidlo se-keto.

1. Utya ii-carbs ezininzi

Esinye sezizathu eziphambili zokuba abantu bangalahli ubunzima kwi-ketogenic diet kukuba badla ii-carbs ezininzi.

Ukufikelela kwimeko ye-ketosis-imeko ye-metabolic apho umzimba wakho utshisa amanqatha ukuze ufumane amandla endaweni yeswekile -ukutya kwe-carbohydrate kufuneka kuncitshiswe kakhulu.

Ngapha koko, yi-5% kuphela yeekhalori zakho zizonke ekufuneka zivela kwi-carbs ().

Oku kwahluke ngokupheleleyo kwisindululo esisemgangathweni sokutya sokuba i-45-65% yeekhalori zivela kwi-carbs ().

Kuqhelekile ukuba ube nobunzima ukusika ii-carbs xa uqala ukulungelelanisa ukutya kwe-ketogenic.

Nangona kunjalo, ukufikelela kunye nokugcina i-ketosis, ii-carbs kufuneka zincitshiswe kuluhlu olucetyiswayo.

Ukukunceda ukufikelela kwiinjongo zakho zokutya, cinga ukulandelela ii-macronutrients zakho ngokusetyenziswa kwe-MyFitnessPal.

Oku kunokukunceda ufunde ukuba zingaphi ii-carbs ovumelekileyo ukuba ube nazo ngosuku kuxhomekeke kwiimfuno zakho zekhalori.

Ukunciphisa umzimba kwisidlo se-ketogenic, ii-carbs kufuneka zincitshiswe ukufikelela kwimeko ye-ketosis kunye nokukhuthaza ukutshiswa kwamafutha.

2. Awutyi ukutya okunesondlo

Nokuba zithini na izicwangciso zokutya, isitshixo sokulahleka kobunzima obunempilo kukutya ukutya okunesondlo, okupheleleyo.

Ukuthembela kukutya okucutshungulwayo kunokubeka isinciphiso ekulahlekeni kobunzima bakho nokuba keto-friendly.

Ukongeza kokutya okufana nemivalo ye-snack, i-keto dessert kunye nokunye ukutya okupakishwe phakathi kokutya kunokuphazamisa iinzame zakho zokulahleka kobunzima ngeekhalori ezingaphezulu abazibonelelayo.

Ukongeza, ukutya ukutya okulula kakhulu okunje ngezinja ezishushu kunye nokutya okukhawulezayo xa ubaleka kungacutha ukunciphisa umzimba.

Oku kutya kunezakha-mzimba, nto leyo ethetha ukuba ziphezulu kwiikhalori kodwa zineevithamini, iiminerali kunye nee-antioxidants.

Ukuphucula ukutya okunezakhamzimba ngelixa unciphisa ubunzima bokutya kweketo, bambelela kukutya okungaphunyezwanga, ukutya okupheleleyo.

Umzekelo, iimveliso zobisi ezinamafutha apheleleyo, amaqanda, intlanzi, inyama edliwayo, iinkukhu kunye namafutha asempilweni njengeavokhado kunye neoyile ye-olive zonke zizinto ezintle.

Qiniseka ukuba ukongeza imifuno engeyiyo yesitatshi efana nohlaza, ibroccoli, ipepile kunye nama-mushroom kwizitya zokongeza izakha-mzimba kunye nefayibha.

Ukwandisa ukulahleka kwesisindo xa ulandela ukutya kwe-ketogenic, thintela ukutya ukutya okuninzi okunokucutshungulwa kwaye endaweni yoko ujonge ukutya kunye nokutya okukutya okunezinto ezintsha, ezipheleleyo.

Usenokutya iikhalori ezininzi

Xa uzama ukunciphisa umzimba, kubalulekile ukwenza intsilelo yeekhalori.

Oku kunokufezekiswa ngokunciphisa inani leekhalori ozityayo okanye ngokuhambisa iikhalori ezininzi ngokwanda komzimba.

Ukuba utshintshela kwindlela yokutya ye-keto kwaye ungayibukeli ikhalori oyityayo, akunakulindeleka ukuba wehle iiponti.

Kuba ukutya okuninzi okune-keto-friendly, kubandakanya i-avocado, i-oyile ye-olive, ubisi olunamafutha apheleleyo kunye namandongomane, ziphezulu kwiikhalori, kubalulekile ukuba ungagqithisi.

Uninzi lwabantu luziva lwanelisekile emva kokutya ukutya okune-ketogenic kunye nokutya okulula ngenxa yokugcwaliswa kwamafutha kunye neeprotein.

Nangona kunjalo, kunokwenzeka ngokupheleleyo ukusebenzisa iikhalori ezininzi kwisidlo se ketogenic ngokutya iziqwenga ezinkulu kakhulu okanye ngokutya ukutya okuneekhalori ezininzi imini yonke.

Ukuthathela ingqalelo ubungakanani besabelo, ukonyusa imisebenzi yomzimba kunye nokutya okulula kumodareyitha phakathi kokutya kunokunceda ekwenzeni intsilelo yekhalori efunekayo ukunciphisa umzimba.

Xa ulandela nakuphi na ukutya, kubalulekile ukwenza intsilelo yekhalori ukukhuthaza ukunciphisa umzimba. Ukunciphisa ubungakanani beesahlulo, ukunciphisa ukutya okulula phakathi kokutya kunye nokusebenza ngakumbi kunokukunceda ulahle iipawundi ezingaphezulu.

4. Unengxaki yezonyango engafunyaniswanga

Ukutya kwe ketogenic sisixhobo esisebenzayo sokulahleka kobunzima.

Nangona kunjalo, ukuba unengxaki yokuphulukana nobunzima nangona usenza yonke into ngokuchanekileyo, licebo elilungileyo ukukhupha nayiphi na imiba yezonyango enokuthintela ukuphulukana nobunzima.

I-Hypothyroidism, i-polycystic ovarian syndrome (i-PCOS), i-Cushing's syndrome, uxinzelelo kunye ne-hyperinsulinemia (amanqanaba aphezulu e-insulin) yimicimbi yezonyango enokubangela ukutyeba kunye nokwenza kube nzima ukunciphisa umzimba (,,,).

Ezi meko zinokulawulwa ngumgqirha wakho ngothotho lweemvavanyo.

Ukuba unenye yeemeko ezidweliswe ngasentla, ungalahl 'ithemba.

Ngolawulo olululo, kubandakanya amayeza ukuba kunyanzelekile kunye nendlela yokuphila kunye nokulungiswa kokutya, unokufezekisa kwaye ugcine ukulahleka kobunzima obunempilo.

Iimeko ezithile zonyango, ezinje nge-hypothyroidism kunye noxinzelelo, zinokwenza kube nzima ukunciphisa umzimba. Dibana nogqirha wakho ukuze akhuphe umba osisiseko sonyango ukuba unengxaki enkulu yokulahla iiponti.

5. Unethemba lokulahleka kwesisindo okulindelweyo

Kuqhelekile ukufuna iziphumo ezikhawulezayo xa ulandela isicwangciso esitsha sokutya, kodwa kubalulekile ukuba ukhumbule ukuba ukwehla kwesisindo kuyahluka kuye ngomntu.

Nangona ukutya kwe-ketogenic kunokukhuthaza ukulahleka kwesisindo ukuba kulandelwe ngokufanelekileyo, izinga lokulahleka kwakho alinakukhawuleza-kwaye kulungile.

Incinci, inguqu eguqukayo sisitshixo sokulahleka kunye nokugcina ubunzima ngendlela esempilweni.

Ngelixa kunokuba kukuhenda ukujolisa kwiinjongo eziphakamileyo zokulahleka kobunzima, uninzi lweengcali zicebisa ukuba ukuphulukana ne-1-3 yeepawundi okanye malunga ne-0.5-1 kg ngeveki (kuxhomekeke kubunzima) kungcono ().

Ungayichazanga eyokuba, ukuba wamkela inkqubo entsha yokuzivocavoca ebandakanya ukunyusa ubunzima, unokufumana isihlunu ngelixa usela amanqatha.

Nangona oku kungakhokelela ekunciphiseni ukunciphisa umzimba, ukubeka ubunzima bemisipha kunye nokunciphisa ubunzima bempilo kwiindlela ezininzi. Inokunciphisa umngcipheko wesifo sentliziyo kunye nokuphucula impilo yethambo (,).

Endaweni yokuxhomekeka kuphela kwisikali, thatha imilinganiselo yeveki yeengalo zakho, amathanga kunye ne-midsection ukujonga inkqubela yakho.

Ukwehla kwesisindo esifanelekileyo se-1-3 yeepawundi okanye malunga ne-0.5-1 kg ngeveki kunokukunceda uhlale umkhondo kunye nokugcina ukwehla kobunzima ngokuhamba kwexesha.

6. Uhlala utya ukutya okunekhalori ezininzi

Ukutya ukutya okusempilweni kunokuba yindlela efanelekileyo yokuthintela indlala phakathi kokutya nokutya kakhulu.

Nangona kunjalo, ukusebenzisa ukutya okunee-calories ezininzi ze-ketogenic ezinje ngamandongomane, ibhotolo yamandongomane, iibhombu ezinamanqatha, itshizi kunye nejerky kunokubangela ukuba unciphise umzimba kwithafa.

Nangona oku kukutya kusempilweni ngokumodareyitha, kungcono ukhethe ukhetho lweekhalori ezisezantsi ukuba uneseshoni yokutya ngaphezulu kwesinye ngosuku.

Ukutya okunje ngemifuno engekho isitatshi okanye iiproteni kunokukugcina uzive ugcwele ngaphandle kweekhalori.

Amaqebengwana amnandi anencasa yeseleri kunye neetumato zetsheri ezifakwe kwi-guacamole okanye iqanda elibilisiweyo kunye nezinye iivegies ezisikiweyo lukhetho olufanelekileyo kwabo balandela izidlo zeketogenic.

Kwaye ukongeza imifuno engeyiyo yesitatshi ekutyeni kwakho yongeza idosi yefayibha enokukunceda ukuba inkqubo yakho yokwetyisa ihlale ihleli, enokuba luncedo ngakumbi kwabo batshintshela kwiketo yokutya.

Khetha ukutya okune-keto-friendly, ukutya okuneekhalori ezisezantsi ukwanelisa amashwamshwam angazukubangela ukuba upakishe iiponti.

7. Unoxinzelelo kwaye awufumani ukulala ngokwaneleyo

Uphando lubonisa ukuba uxinzelelo, ngakumbi uxinzelelo olungapheliyo, kunye nokungabikho kokulala kunokuba nefuthe elibi ekulahlekeni kwesisindo ().

Xa umzimba wakho uxinezelekile, uvelisa izixa ezikhulu zehomoni ebizwa ngokuba yi-cortisol.

Amanqanaba aphakamileyo e-cortisol, eyaziwa njengehormone yoxinzelelo, anokukhuthaza umzimba wakho ukuba ugcine amafutha, ngakumbi kwindawo esiswini ().

Ukongeza, abo banexinzelelo olungapheliyo bahlala behluthwa ukulala, ekwakwanxulunyaniswa nokuzuza ubunzima.

Izifundo zicebisa ukuba ukungalali kakubi kuneempembelelo zokulawula indlala, ezinje nge-leptin kunye ne-ghrelin, ebangela ukonyuka kokutya ().

Unokwehlisa uxinzelelo kunye nokuphucula ukulala ngokuzama iindlela ezinje ngokucamngca okanye ngeyoga kunye nokuchitha ixesha elincinci kwizixhobo ze-elektroniki ().

Uxinzelelo kunye nokungabikho kokulala kunokuba nefuthe elibi ekulahlekeni kobunzima. Yenza okusemandleni akho ukunciphisa uxinzelelo kwaye ulale ngokwaneleyo.

8. Awufumani msebenzi owaneleyo womzimba

Ukubandakanya ukusebenza komzimba kwindlela ophila ngayo kubalulekile xa uzama ukunciphisa umzimba kwisidlo se ketogenic.

Ngaphandle kokukhuthaza ukulahleka kwamafutha, ukusebenzisa imithambo yokuziqhelanisa nomsebenzi ngeendlela ezininzi.

Umzekelo, ukuzilolonga kwehlisa umngcipheko weemeko ezingapheliyo ezinjengesifo sentliziyo, isifo seswekile, uxinzelelo, uxinzelelo kunye nokutyeba kakhulu).

Ayisiyo kuphela ukubandakanyeka kwimisebenzi yomzimba etshisa iikhalori, kodwa ikwanceda ukwakha izihlunu, ezinokuthi zinike amandla imetabolism yakho ngokwandisa inani lamandla atshisiweyo ekuphumleni ().

Nangona ukuqala umzila wokuzilolonga kunokuba nzima-ngakumbi kwabo basebatsha ukuba basebenze- kukho iindlela zokwenza kube lula.

Ukwenza ishedyuli yokuzilolonga kwaye unamathele kuyo yeyona ndlela yokuxhasa umkhwa wokuzilolonga usempilweni.

Cwangcisa usukelo lweentsuku ezintathu ukuya kwezine ngeveki kwaye ukhethe elona xesha lilungele ishedyuli yakho.

Zigcine ukhuthazeka ngokugcina ibhegi yokuzivocavoca kwimoto yakho emva komsebenzi okanye ngokubeka iimpahla zokuzilolonga ngaphambi kokuba ulale ukuze uhlale usebenza ekuseni.

Ukuzivocavoca izibonelelo zempilo ngeendlela ezininzi kunye nokukhuthaza ukunciphisa umzimba. Yenza umthambo njengesiqhelo ngokubekela bucala ixesha lokuzilolonga umzimba ngeveki.

Umgca wezantsi

Kunye nolunye utshintsho kwindlela yokuphila esempilweni, ukutya kwe ketogenic kunokuba sisixhobo esisebenzayo sokulahleka kobunzima.

Nangona kunjalo, kukho izizathu ezahlukeneyo zokuba abanye abantu basilele ukuzibona iziphumo abazinqwenelayo.

Ukutya iikhalori ezininzi, ukunqongophala kwemisebenzi, uxinzelelo olungapheliyo, imiba yezonyango engathathi kunye noluhlu olucetyiswayo lwe-macronutrient kunokuba nefuthe elichaphazela ukwehla kobunzima.

Ukwandisa ukulahleka kwesisindo kwisidlo se ketogenic, fumana ubuthongo obaneleyo, ukunciphisa uxinzelelo, ukusebenza ngakumbi kunye nokutya ukutya okunesondlo, ukutya okune-carb xa kunokwenzeka.