Yonke into ekufuneka uyazi malunga nokuSebenza kwiKeto yokutya

Umxholo

• Usenokuziva ungonwabanga kangako ekuqaleni.
• Iiveki ezimbalwa zokuqala kwi-keto hayi ixesha elifanelekileyo lokuzama ukuzilolonga.
• Kubaluleke kakhulu ukuba ungatyi kancinci ngaphambi kokuba usebenze kwi-keto.
• Ungatshisa amanqatha amaninzi ngexesha le-cardio.
• Wena ngokwenene kufuneka utye amafutha aneleyo.
• Ukusebenza kwi keto kunokukunceda ufezekise iinjongo zomzimba wakho.
• Kuya kufuneka uphinde ucinge ngokusebenza kwakho kwe-HIIT okuthandayo.
• Ukumamela umzimba wakho kubalulekile xa uxuba i-keto kunye nokuzilolonga.
• Uphengululo lwe

Okwangoku, mhlawumbi uvile malunga nokutya kwe ketogenic-uyazi, ekuvumela ukuba utye * konke * amafutha asempilweni (kwaye phantse zii-nixes carbs). Ngokwesiko isetyenziselwa ukunyanga abaguli abanesifo sokuwa kunye neminye imiba enzulu yezempilo, ukutya kwe-keto kuyenzile indlela eya kwindawo yesiqhelo kwaye kuthandwa ngakumbi sisihlwele somzimba. Nangona kuyinyani ukuba inokuba neenzuzo ezithile zokusebenza, iingcali zithi kukho ulwazi olubaluleke kakhulu ekufuneka uyazi ukuba ucinga ngokusebenza nge-keto.

Usenokuziva ungonwabanga kangako ekuqaleni.

Kwaye, ngokwendalo, oko kunokuchaphazela ukusebenza kwakho. "Ungaziva ngathi usezinkungwini kwiintsuku zokuqala ezimbalwa," utshilo uRamsey Bergeron, uC.P.T., u-Ironman izihlandlo ezisixhenxe, imbaleki yeketo, kunye nomnini weBergeron Personal Training eScottsdale, eArizona. "Umthombo oyintloko wobuchwephesha bakho yi-glucose (esuka kwi-carbs), ngoko ke njengoko itshintshela kwimizimba ye-ketone eyenziwe ngokudiliza amafutha esibindi, kuya kuthatha ukulungiswa." Ngethamsanqa, inkungu yengqondo iya kudlula emva kweentsuku ezimbalwa, kodwa uBergeron ucebisa ngokutsiba ukuzilolonga okufuna impendulo ekhawulezileyo ukuze uhlale ukhuselekile, njengokukhwela ibhayisekile yakho ezindleleni kunye neemoto okanye ukwenza uhambo olude olunzima.

Iiveki ezimbalwa zokuqala kwi-keto hayi ixesha elifanelekileyo lokuzama ukuzilolonga.

"Qhubeka usenza le uyenzayo," ucebisa uBergeron. Oku kungenxa yenqaku lokuqala-abaninzi abantu abaziva bekhulu kakhulu ekuqaleni kwi-keto. Xa ligqithile, eli xesha lokuqala le-icky linokuthiwa "yi-keto flu" ngenxa yomkhuhlane onjengomkhuhlane kunye nokuphazamiseka kwesisu, okudlulayo kwiintsuku ezimbalwa ukuya kwiiveki ezimbalwa. Nangona kunjalo, mhlawumbi akunjalo ngcono ixesha lokuzama iklasi entsha okanye ukuya kwi-PR. Ndihlala ndicebisa ukuba abathengi bam banciphise izinto xa besenza into eyahlukileyo, utshilo uBergeron. "Ukuba utshintsha izinto ezininzi ngexesha elinye, ngekhe wazi ukuba yintoni esebenzayo nengasebenziyo."

Kubaluleke kakhulu ukuba ungatyi kancinci ngaphambi kokuba usebenze kwi-keto.

"Qiniseka ukuba unika umzimba wakho amandla aneleyo kwaye awusiki iikhalori ngokungqongqo," utshilo uLisa Booth, u-R.D.N, ugqirha wezidlo kunye nomqeqeshi wezempilo e-8fit. Oku kubaluleke ngakumbi kuba abantu abakwi keto kunokwenzeka ukuba bangadli, utshilo. "Xa uthintela lonke iqela lokutya (kule meko, ii-carbs), uhlala usika iikhalori ngokwendalo, kodwa ukutya kwe-keto nako kunefuthe lokunciphisa umdla wokutya, ngenxa yoko unokucinga ukuba awulambanga nokuba awunikezeli umzimba wakho amandla aneleyo. " Xa unciphisa iikhalori kakhulu kwaye udibanisa oko nokusebenza, awuyi kuziva kuphela ukonwaba kodwa inokuchaphazela ukusebenza kwakho kunye neziphumo. (Awuqinisekanga ukuba ungaqala ngaphi? Jonga isicwangciso sokutya se-keto sabaqalayo.)

Ungatshisa amanqatha amaninzi ngexesha le-cardio.

Esi sesinye sezizathu eziphambili zokuba abantu bafunge nge-keto ukunciphisa umzimba. "Xa ukwi-ketosis, awusebenzisi i-glycogen njengomthombo wamandla," utshilo uBooth. "I-Glycogen yinto efakwe kwiimisipha kunye nezicubu njengokugcinwa kwe-carbohydrates. Kunoko, usebenzisa imizimba yamafutha kunye ne-ketone. Ukuba ulandela ukuzivocavoca kwe-aerobic njengokugijima okanye ukuhamba ngebhayisikili, ukutya kwe-keto kunokunceda ukwandisa i-oxidation ye-fat, i-spare glycogen. , Velisa i-lactate encinci kwaye usebenzise ioksijini encinci. " Ngamanye amazwi, oko kunokuguqulela kumafutha amaninzi atshiswe ngexesha lokuzilolonga. "Nangona kunjalo, ngekhe kuphucule ukusebenza," uyongeza.

Wena ngokwenene kufuneka utye amafutha aneleyo.

Ngaphandle koko, uyakuphulukana nazo zonke izibonelelo, kwaye ukusebenza kwakho kungasokola. "Ukuba awutyi amanqatha aneleyo kwi-keto yokutya, ngokuqinisekileyo wenza ukutya kwe-Atkins: iprotheni ephezulu, i-carb ephantsi, kunye namafutha aphantsi," kusho uBergeron. "Oku kunokukushiya ulambile kakhulu, kunokubunciphisa ubunzima bakho bemisipha, kwaye kunzima ukugcina." Kukho isizathu sokuba uninzi lwezidlo ezisezantsi ze-carb zifumane i-rap embi. Ngaphandle kwamafutha aneleyo okuhlawula iikhabhu ozilahlekileyo, unokuziva udiniwe kwaye uphoswe kukungena kwi-ketosis. Kungenxa yoko le nto kubaluleke kakhulu ukuba uninzi lweekhalori zakho zivela kwimithombo enamafutha esempilweni efana nenyama etyiswe ingca, intlanzi, iavokhado, kunye neoyile yekhokhonathi, utshilo uBergeron.

Ukusebenza kwi keto kunokukunceda ufezekise iinjongo zomzimba wakho.

"Uphononongo lubonise ukuba ukutya kwe-ketogenic kunye nokuzivocavoca okuphakathi kunokuchaphazela ngokufanelekileyo ukwakheka komzimba womntu," kusho u-Chelsea Axe, D. "Baye babonisa ukuba ukutya kwe-ketogenic kuphucula amandla omzimba okutshisa amanqatha, ekuphumleni kunye nasekusebenziseni amandla asezantsi ukuya kumodareyitha, ngenxa yoko iinzame zakho zokuphulukana nobunzima zinokwandiswa ngelixa uqeqesho kule mimandla." Uphononongo luka-2011 olupapashwe kwi- Ijenali ye-Endocrinology ifumanise ukuba ukutya kwe-ketogenic kwonyusa ukukhula kwe-hepatic hormone (HGH), enokuphucula amandla kunye nolutsha. Nangona uphononongo lwenziwe kwiimpuku kwaye ngoko alunakuguqulelwa ngokuthe ngqo kwiziphumo zabantu, oku ngokuqinisekileyo sisiphumo esithembisayo xa uthetha nge-keto kunye nokuzivocavoca. (Eyeleleneyo: Kutheni ukuBuyiswa koMzimba kukuLahla koBubunzima obutsha)

Kuya kufuneka uphinde ucinge ngokusebenza kwakho kwe-HIIT okuthandayo.

Uphando luye lwabonisa ukuba ukutya okuphezulu kwi-macronutrient ethile njengamafutha kukhuthaza amandla okwandisa ukusebenzisa loo macronutrient njengamafutha, "kusho i-Ax. "Nangona kunjalo, ngexesha lokuzilolonga ngamandla, umzimba uyatshintsha usebenzise i-glycogen njengamafutha ngaphandle kokutya umlinganiselo we-macronutrient." Njengoko uza kukhumbula ngaphambili, iivenkile ze-glycogen ziveliswa zii-carbs, oko kuthetha ukuba awutyi uninzi lwazo, ukusebenza ngamandla kokuzilolonga kunokuphazamiseka. "Endaweni yoko, umthambo wokumodareyitha ubhetyebhetye ulungele ukuphucula amandla omzimba okutshisa amanqatha, utshilo u-Ax. Ngenxa yoku, iimbaleki kunye nokuzivocavoca umzimba abasebenza ngamandla njengeCrossFit okanye i-HIIT kungcono ukuba benze i-keto ngexesha labo langaphandle okanye xa bengagxili ekusebenzeni kwaye bajolise ngakumbi kuphuculo lomzimba.

Ukumamela umzimba wakho kubalulekile xa uxuba i-keto kunye nokuzilolonga.

Oku kuyinyani ngakumbi kwiiveki ezimbalwa zokuqala ukwisidlo se-keto, kodwa nangexesha lamava akho onke. "Ukuba uhlala uziva udiniwe, unesiyezi, okanye udiniwe, umzimba wakho usenokungasebenzi kakuhle kukutya okune-carb ephantsi," utshilo uBooth. "Impilo yakho kunye nentlalo-ntle yakho kufuneka ibe yeyona nto ibaluleke kakhulu. Yongeza ezinye iicarbs kwaye ubone indlela oziva ngayo. Ukuba oku kukwenza uzive ungcono, ukutya kwe keto kunokuba yinto efanelekileyo kuwe."

Uphengululo lwe