Zizindikiro ndi Zizindikiro 10 Zomwe Mumakhala mu Ketosis

Zamkati

• 1. Mpweya woipa
• 2. Kuchepetsa thupi
• 3. Maketoni owonjezeka m'magazi
• 4. Kuchulukitsa ketoni mu mpweya kapena mkodzo
• 5. Kulakalaka kudya
• 6. Zowonjezera chidwi ndi mphamvu
• 7. Kutopa kwakanthawi kochepa
• 8. Kuchepetsa kwakanthawi kogwirira ntchito
• 9. Zovuta zam'mimba
• 10. Kusowa tulo
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zakudya za ketogenic ndi njira yodziwika bwino komanso yothandiza kuti muchepetse thupi komanso kukhala ndi thanzi labwino.

Mukatsatiridwa molondola, chakudya chotsika kwambiri cha mafuta, chimakulitsa ma ketone amwazi.

Izi zimapereka chitsime chatsopano chamaselo anu ndipo zimabweretsa zabwino zambiri pachakudya ichi (,,).

Pazakudya za ketogenic, thupi lanu limasinthidwa mosiyanasiyana, kuphatikiza kuchepa kwa milingo ya insulin komanso kuwonongeka kwamafuta.

Izi zikachitika, chiwindi chanu chimayamba kupanga ma ketoni ambiri kuti apereke mphamvu kuubongo wanu.

Komabe, nthawi zambiri zimakhala zovuta kudziwa ngati muli mu ketosis kapena ayi.

Nazi zizindikilo 10 zofala za ketosis, zonse zabwino komanso zoyipa.

1. Mpweya woipa

Anthu nthawi zambiri amafotokoza mpweya woipa akangofika ketosis yonse.

Kwenikweni zotsatira zoyipa wamba. Anthu ambiri omwe amadya zakudya za ketogenic komanso zakudya zofananira, monga zakudya za Atkins, akuti mpweya wawo umatha kununkhira zipatso.

Izi zimachitika chifukwa cha ma ketone okwera. Choyipa chake ndi acetone, ketone yomwe imatuluka mthupi mumkodzo ndi mpweya ().

Ngakhale kupuma kumeneku kumatha kukhala kosafunikira kwenikweni pamoyo wanu wamagulu, kumatha kukhala chisonyezo chabwino pazakudya zanu. Ma ketogenic dieters ambiri amatsuka mano kangapo patsiku kapena amagwiritsa ntchito chingamu chopanda shuga kuti athetse vutoli.

Ngati mukugwiritsa ntchito chingamu kapena njira zina monga zakumwa zopanda shuga, yang'anani chizindikiro cha carbs. Izi zitha kukulitsa kuchuluka kwa shuga wamagazi ndikuchepetsa ma ketone.

Ketone acetone imachotsedwa pang'ono kudzera
mpweya wanu, womwe ungayambitse mpweya woyipa kapena wamafuta pa zipatso za ketogenic.

2. Kuchepetsa thupi

Zakudya za Ketogenic, pamodzi ndi zakudya zamagulu ochepa, zimathandiza kwambiri kuti muchepetse thupi (,).

Monga momwe kafukufuku wambiri wowonera adawonetsera, mudzakhala ndi kuchepa kwakanthawi kochepa komanso kwakanthawi kochepa mukasinthira ku zakudya za ketogenic (,).

Kutaya thupi mwachangu kumatha kuchitika sabata yoyamba. Ngakhale anthu ena amakhulupirira kuti kutayika kwa mafuta, ndizosungidwa kwambiri ndi ma carb omwe amagwiritsidwa ntchito ().

Pambuyo pakuchepa koyamba kwamankhwala amadzi, muyenera kupitiliza kutaya mafuta amthupi mokhazikika bola ngati mumamatira ku chakudyacho ndikukhalabe ndi vuto la kalori.

Ketone acetone imachotsedwa pang'ono kudzera
mpweya wanu, womwe ungayambitse mpweya woyipa kapena wamafuta pa zipatso za ketogenic.

3. Maketoni owonjezeka m'magazi

Chimodzi mwazizindikiro za zakudya za ketogenic ndikuchepetsa shuga m'magazi komanso kuwonjezeka kwa ketoni.

Mukayamba kudya ketogenic, mumayamba kuwotcha mafuta ndi ketoni ngati mafuta.

Njira yodalirika komanso yolondola yoyezera ketosis ndiyo kuyeza magazi anu a ketone pogwiritsa ntchito mita yapadera.

Imayeza kuchuluka kwa ketone yanu powerengera kuchuluka kwa beta-hydroxybutyrate (BHB) m'magazi anu.

Ichi ndi chimodzi mwama ketoni oyambira omwe amapezeka m'magazi.

Malingana ndi akatswiri ena pa zakudya za ketogenic, ketosis ya zakudya imatchedwa ketoni yamagazi kuyambira 0.5-3.0 mmol / L.

Kuyeza ma ketoni m'magazi anu ndiyo njira yolondola kwambiri yoyesera ndipo imagwiritsidwa ntchito m'maphunziro ambiri ofufuza. Komabe, choyipa chachikulu ndikuti pamafunika kachingwe kakang'ono kuti mutulutse magazi chala chanu ().

Kuphatikiza apo, zida zoyesera zitha kukhala zodula. Pachifukwa ichi, anthu ambiri amangoyesa mayeso amodzi sabata kapena sabata iliyonse. Ngati mukufuna kuyesa ma ketoni anu, Amazon ili ndi zisankho zabwino zomwe zingapezeke.

Kuyesa milingo ya ketone yamagazi ndi polojekiti ndi
njira yolondola kwambiri yodziwira ngati muli mu ketosis.

4. Kuchulukitsa ketoni mu mpweya kapena mkodzo

Njira ina yoyezera kuchuluka kwa ketone yamagazi ndimapumira owunikira.

Imayang'anira acetone, amodzi mwa ma ketoni akulu atatu omwe amapezeka m'magazi anu nthawi ya ketosis (,).

Izi zimakupatsani lingaliro la matupi a ketone mthupi lanu chifukwa acetone ambiri amatuluka m'thupi mukakhala ndi ketosis ().

Kugwiritsiridwa ntchito kwa openda mpweya wa acetone kwawonetsedwa kukhala kolondola, ngakhale kuli kocheperako kuposa njira yowunikira magazi.

Njira ina yabwino ndikuyeza kupezeka kwa ketoni mumkodzo wanu tsiku ndi tsiku ndi zingwe zapadera.

Izi zimayesanso kutuluka kwa ketone kudzera mumkodzo ndipo ikhoza kukhala njira yofulumira komanso yotsika mtengo yoyezera kuchuluka kwa ketone tsiku lililonse. Komabe, samaonedwa ngati odalirika kwambiri.

Mutha kuyeza ma ketone anu ndi chowunikira mpweya kapena mkodzo. Komabe, sizolondola monga chowunikira magazi.

5. Kulakalaka kudya

Anthu ambiri amafotokoza kuchepa kwa njala ndikutsatira ketogenic.

Zifukwa zomwe zimachitikira izi zikufufuzidwabe.

Komabe, akuti kuyerekezera njala kumeneku kumatha kukhala chifukwa cha kuchuluka kwa mapuloteni komanso kudya masamba, komanso kusintha kwa mahomoni amanjala amthupi ().

Ma ketoni nawonso amathanso kukhudza ubongo wanu kuti muchepetse kudya (13).

Zakudya za ketogenic zitha kuchepetsa kwambiri njala ndi njala. Ngati mukumva kukhuta ndipo simukufunika kudya pafupipafupi, ndiye kuti mutha kukhala mu ketosis.

6. Zowonjezera chidwi ndi mphamvu

Anthu nthawi zambiri amafotokoza za ubongo wa ubongo, kutopa komanso kumva kudwala mukayamba kudya zakudya zochepa kwambiri. Izi zimatchedwa "chimfine chotsika kwambiri" kapena "keto chimfine." Komabe, ma ketogenic dieters a nthawi yayitali nthawi zambiri amafotokoza kuwonjezeka kwa chidwi ndi mphamvu.

Mukayamba kudya zakudya zochepa, thupi lanu limayenera kusintha mafuta ambiri kuti akhale mafuta, m'malo mwa ma carbs.

Mukalowa mu ketosis, gawo lalikulu la ubongo limayamba kuyatsa ma ketoni m'malo mwa shuga. Zitha kutenga masiku kapena milungu ingapo kuti izi ziyambe kugwira ntchito moyenera.

Ma ketoni ndi gwero lamphamvu kwambiri lamaubongo anu. Adayesedwapo m'malo azachipatala kuti athetse matenda am'mitsempha komanso zovuta monga kukhumudwa komanso kukumbukira kukumbukira (,,).

Chifukwa chake, sizosadabwitsa kuti ma ketogenic dieters omwe amakhala ndi nthawi yayitali nthawi zambiri amafotokoza kuwonjezeka komveka bwino ndikuwongolera magwiridwe antchito aubongo (,).

Kuchotsa ma carbs kungathandizenso kuwongolera ndi kukhazikitsa bata m'magazi. Izi zitha kupititsa patsogolo chidwi ndikukweza magwiridwe antchito aubongo.

Ma dieters ambiri okhala ndi nthawi yayitali amafotokoza kuti ubongo umagwira bwino ntchito komanso mphamvu zamagetsi zimakhazikika, mwina chifukwa chakukwera kwa ma ketoni komanso milingo yokhazikika yamagazi.

7. Kutopa kwakanthawi kochepa

Kusintha koyamba ku zakudya za ketogenic kumatha kukhala vuto lalikulu kwambiri kwa ma dieters atsopano. Zotsatira zake zodziwika bwino zimatha kukhala zofooka komanso kutopa.

Izi nthawi zambiri zimapangitsa anthu kusiya zakudya asanalowe mu ketosis yathunthu ndikupeza zabwino zambiri zakanthawi yayitali.

Zotsatirazi ndizachilengedwe.Pambuyo pa zaka makumi angapo mukuyenda pa carb-heavy mafuta system, thupi lanu limakakamizidwa kusintha njira ina.

Monga momwe mungayembekezere, kusinthaku sikuchitika mwadzidzidzi. Zimafunikira masiku 7-30 musanakhale ketosis yonse.

Kuti muchepetse kutopa panthawiyi, mungafune kutenga zowonjezera zamagetsi.

Ma electrolyte nthawi zambiri amatayika chifukwa chakuchepetsa mwachangu madzi amthupi lanu ndikuchotsa zakudya zopangidwa zomwe zingakhale ndi mchere wowonjezera.

Powonjezera zowonjezera izi, yesetsani kupeza potaziyamu 1,000 mg ndi 300 mg ya magnesium patsiku.

Poyamba, mutha kukhala ndi vuto la kutopa komanso kuchepa mphamvu. Izi zidzatha thupi lanu likangosinthidwa kuti lizigwiritsa ntchito mafuta ndi ma ketoni.

8. Kuchepetsa kwakanthawi kogwirira ntchito

Monga tafotokozera pamwambapa, kuchotsa ma carbs kumatha kubweretsa kutopa konse poyamba. Izi zikuphatikizapo kuchepa koyambirira kochita masewera olimbitsa thupi.

Zimayambitsidwa makamaka ndi kuchepa kwa malo ogulitsira ma glycogen a minofu yanu, omwe amapereka mafuta oyambira komanso abwino kwambiri amitundu yonse yolimbitsa thupi kwambiri.

Pambuyo pa milungu ingapo, ma dieters ambiri a ketogenic amafotokoza kuti magwiridwe awo abwerera mwakale. M'mitundu ina yamasewera opitilira muyeso, zochitika za ketogenic zitha kukhala zopindulitsa.

Kuphatikiza apo, palinso maubwino ena - makamaka kuthekera kowonjezera kotentha mafuta ambiri mukamachita masewera olimbitsa thupi.

Kafukufuku wina wodziwika adapeza kuti othamanga omwe asintha kudya ketogenic adawotcha mafuta ochulukirapo a 230% akamachita masewera olimbitsa thupi, poyerekeza ndi othamanga omwe samatsata izi ().

Ngakhale sizokayikitsa kuti zakudya za ketogenic zitha kukulitsa magwiridwe antchito othamanga, ukangosintha mafuta ziyenera kukhala zokwanira kuchita masewera olimbitsa thupi komanso masewera osangalatsa ().

Kutsika kwakanthawi kochepa pantchito kumatha kuchitika. Komabe, amayamba kusinthanso gawo loyambalo litatha.

9. Zovuta zam'mimba

Zakudya za ketogenic nthawi zambiri zimaphatikizapo kusintha kwakukulu pamitundu yazakudya zomwe mumadya.

Zakudya zam'mimba monga kudzimbidwa ndi kutsekula m'mimba ndizofala pachiyambi.

Zina mwazifukwazi ziyenera kuchepa pakadutsa nthawi yosintha, koma kungakhale kofunikira kukumbukira zakudya zosiyanasiyana zomwe zitha kuyambitsa vuto lakugaya chakudya.

Komanso, onetsetsani kuti mukudya nyama zambiri zamafuta otsika kwambiri, omwe alibe ma carbs koma amakhalabe ndi michere yambiri.

Chofunika kwambiri, musalakwitse kudya zakudya zopanda mitundu yosiyanasiyana. Kuchita izi kumawonjezera chiopsezo chanu chokhudzana ndi kugaya zakudya komanso kuperewera kwa michere.

Kuti muthandizire kukonzekera zakudya zanu, mungafune kuwona Zakudya za 16 Zomwe Mungadye pa Zakudya za Ketogenic.

Mutha kukhala ndi vuto lakugaya, monga kudzimbidwa kapena kutsegula m'mimba, mukayamba kudya ketogenic.

10. Kusowa tulo

Vuto lalikulu kwa ma ketogenic dieters ambiri ndi kugona, makamaka akamayamba kusintha zakudya zawo.

Anthu ambiri amafotokoza kusowa tulo kapena kudzuka usiku akamayamba kuchepa kwambiri ma carbs.

Komabe, izi zimakonda kukhala bwino pakangopita milungu ingapo.

Ma ketogenic ambiri omwe amatenga nthawi yayitali amati amagona bwino kuposa kale atazolowera zakudya.

Kusagona bwino ndi kusowa tulo ndizizindikiro zodziwika bwino nthawi yoyamba ya ketosis. Izi zimakula bwino pakatha milungu ingapo.

Mfundo yofunika

Zizindikiro zingapo zazikulu zingakuthandizeni kudziwa ngati muli mu ketosis.

Pamapeto pake, ngati mukutsatira malangizo a zakudya za ketogenic ndikukhala osasinthasintha, muyenera kukhala mumtundu wina wa ketosis.

Ngati mukufuna kuwunika molondola, yang'anani mayendedwe a ketone m'magazi anu, mkodzo kapena mpweya sabata iliyonse.

Izi zikunenedwa, ngati mukuchepetsa thupi, kusangalala ndi zakudya zanu za ketogenic ndikumva kuti muli ndi thanzi labwino, palibe chifukwa choganizira kuchuluka kwa ketone yanu.