Zakudya 9 Zabwino Kwambiri za Keto

Zamkati

• 1. Mankhwala a magnesium
• 2. Mafuta a MCT
• 3. Omega-3 Fatty Acids
• 4. Vitamini D
• 5. Mavitamini a m'mimba
• 6. Maketoni Ochuluka
• 7. ufa wa masamba
• 8. Electrolyte Supplements kapena Mineral-Rich Foods
• 9. Zowonjezera Zowonjezera Kuchita Masewera
• Mfundo Yofunika Kwambiri

Pamene kutchuka kwa zakudya za ketogenic kukukulirakulirabe momwemonso chidwi pa momwe mungakhalire athanzi mukamatsata mafutawa, mafuta ochepa kwambiri.

Chifukwa chakuti keto amadula zakudya zingapo, ndibwino kuti muwonjezere ndi zakudya zinazake.

Osanenapo, zowonjezera zina zitha kuthandiza ma dieters kuchepetsa zovuta za chimfine cha keto komanso kupititsa patsogolo masewera othamanga mukamaphunzira zakudya zochepa.

Nawa ma supplements abwino oti mutenge keto zakudya.

1. Mankhwala a magnesium

Magnesium ndi mchere womwe umalimbitsa mphamvu, umawongolera shuga m'magazi ndikuthandizira chitetezo chamthupi ().

Kafukufuku akuwonetsa kuti chifukwa chakumwa mankhwala a magnesium, kudalira zakudya zopangidwa ndi zinthu zina, gawo labwino la anthu ali kapena ali pachiwopsezo chokhala ndi vuto la magnesium ().

Pa chakudya cha ketogenic, zitha kukhala zovuta kwambiri kukwaniritsa zosowa zanu za magnesium, popeza zakudya zambiri zama magnesiamu monga nyemba ndi zipatso zimakhalanso ndi ma carbs.

Pazifukwa izi, kutenga 200-400 mg ya magnesium patsiku kungakhale kopindulitsa ngati mukudya keto.

Kuphatikiza ndi magnesium kumathandiza kuchepetsa kukokana kwa minofu, kugona movutikira komanso kukwiya - zizindikilo zonse zomwe anthu omwe amasintha kupita ku zakudya za ketogenic (,,).

Mitundu ina yamphamvu kwambiri ya magnesium ndi monga magnesium glycinate, magnesium gluconate ndi magnesium citrate.

Ngati mukufuna kuwonjezera chakudya chanu cha magnesium kudzera pazakudya zabwino za keto, yang'anani pakuphatikizira zosankha zochepa zama carb, zama magnesium:

• Sipinachi
• Peyala
• Swiss chard
• Mbeu za dzungu
• Nsomba ya makerele

Omwe amatsata zakudya za ketogenic atha kukhala pachiwopsezo chachikulu chokhala ndi vuto la magnesium. Kutenga chowonjezera cha magnesium kapena kudya chakudya chotsika kwambiri cha carb, zakudya zokhala ndi magnesium kumatha kukuthandizani kukwaniritsa zosowa zanu za tsiku ndi tsiku.

2. Mafuta a MCT

Ma Medium-chain triglycerides, kapena MCTs, ndi othandizira odziwika pakati pa keto dieters.

Amagwiritsidwa ntchito mosiyana ndi ma triglycerides amtundu wautali, mafuta omwe amapezeka kwambiri mchakudya.

MCTs zathyoledwa ndi chiwindi chanu ndipo zimalowa mwachangu m'magazi anu momwe zingagwiritsidwe ntchito ngati mafuta muubongo ndi minofu yanu.

Mafuta a kokonati ndi amodzi mwazinthu zolemera kwambiri zachilengedwe za MCTs, pomwe 17% yamafuta ake amchere amakhala amtundu wa MCTs omwe atha kupindulitsa ().

Komabe, kutenga mafuta a MCT (opangidwa ndi kupatula ma MCT kuchokera ku coconut kapena mafuta amanjedza) kumapereka kuchuluka kwa MCTs ndipo kumatha kukhala kothandiza kwa omwe akutsatira ketogenic.

Kuphatikiza ndi mafuta a MCT kumatha kuthandizira ma keto dieters chifukwa amatha kupititsa patsogolo mafuta, omwe amachulukitsa ketone ndikuthandizani kukhalabe mu ketosis ().

Awonetsanso kuti amalimbikitsa kuchepa thupi ndikuwonjezera kukhutira, zomwe zitha kukhala zothandiza kwa iwo omwe amagwiritsa ntchito zakudya za ketogenic ngati chida chochepetsera ().

Mafuta a MCT amatha kuwonjezeredwa mosavuta kuti agwedezeke ndi ma smoothies kapena kungotengedwa ndi spoonful kuti ikuthandizeni kuwonjezera mafuta mwachangu.

Ndibwino kuyamba ndi kamwedwe kakang'ono (1 supuni ya tiyi kapena 5 ml) ya mafuta a MCT kuti muwone momwe thupi lanu limachitira musanakwere ku mlingo woyenera womwe udalembedwa pa botolo lowonjezera.

Mafuta a MCT amatha kuyambitsa matenda monga kutsegula m'mimba ndi mseru mwa anthu ena.

Mafuta a MCT ndi mtundu wamafuta opukutidwa mwachangu omwe atha kugwiritsidwa ntchito kuthandiza ma ketogenic dieters kuwonjezera kudya mafuta ndikukhala mu ketosis.

3. Omega-3 Fatty Acids

Omega-3 fatty acid supplements, monga nsomba kapena mafuta a krill, ali ndi omega-3 fatty acids eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA), omwe amapindulitsa thanzi m'njira zambiri.

EPA ndi DHA zapezeka kuti zimachepetsa kutupa, kuchepa kwa matenda amtima komanso kupewa kuchepa kwamaganizidwe ().

Zakudya zakumadzulo zimakonda kukhala zochuluka mu omega-6 fatty acids (omwe amapezeka muzakudya monga mafuta a masamba ndi zakudya zopangidwa) ndi kutsika mu omega-3s (omwe amapezeka mu nsomba zamafuta).

Kusiyanaku kumatha kulimbikitsa kutupa mthupi ndipo kwalumikizidwa ndikuwonjezeka kwa matenda ambiri otupa ().

Omega-3 zowonjezera zimatha kukhala zopindulitsa makamaka kwa anthu omwe amadya zakudya za ketogenic, chifukwa zimatha kuthandiza kukhala ndi omega-3 mpaka omega-6 wathanzi mukamadya zakudya zamafuta ambiri.

Kuphatikiza apo, omega-3 zowonjezerapo zimatha kukulitsa zomwe zakudya za ketogenic zimakhudza thanzi lathunthu.

Kafukufuku wina adawonetsa kuti anthu omwe amadya zakudya za ketogenic omwe amathandizira omega-3 fatty acids kuchokera ku mafuta a krill adachepetsa kwambiri ma triglycerides, insulin ndi zolembera zotupa kuposa omwe sanachite ().

Mukamagula zowonjezera omega-3, sankhani mtundu wodziwika womwe umapatsa 500 mg ya EPA ndi DHA pa 1,000 mg yotumikirako.

Omwe amamwa mankhwala ochepetsa magazi ayenera kukaonana ndi adotolo asanamwe mankhwala omega-3, chifukwa amatha kuonjezera chiopsezo chodzitaya magazi mwakuchepetsanso magazi anu ().

Kuti mupititse patsogolo omega-3 fatty acids kudzera muzakudya zabwino za keto, idyani nsomba, sardines ndi anchovies ambiri.

Omega-3 fatty acid amathandizira amatha kuchepetsa kutupa, kutsitsa matenda amtima komanso kuwonetsetsa kuti omega-3s mpaka omega-6 ali ndi thanzi labwino.

4. Vitamini D

Kukhala ndi mavitamini D oyenera ndikofunikira pa thanzi la aliyense, kuphatikiza anthu omwe amatsatira ketogenic.

Zakudya za keto sizimakuyikani pachiwopsezo chachikulu chotenga vuto la vitamini D, koma popeza kuchepa kwa vitamini D ndikofala, kuwonjezera ndi vitamini iyi ndi lingaliro labwino ().

Vitamini D ndiyofunikira pantchito zambiri zamthupi, kuphatikiza kuthandizira kuyamwa kwa calcium, michere yomwe imatha kusowa pa chakudya cha ketogenic, makamaka kwa iwo omwe ali ndi lactose osalolera ().

Vitamini D imathandizanso kuthandizira chitetezo chamthupi, kuwongolera kukula kwa ma cell, kulimbikitsa thanzi la mafupa ndikuchepetsa kutupa mthupi lanu ().

Popeza zakudya zochepa ndizomwe zimayambitsa mavitamini ofunikirawa, akatswiri ambiri azaumoyo amalimbikitsa zowonjezera mavitamini D kuti zitsimikizidwe kuti zimadya bwino.

Dokotala wanu amatha kuyesa magazi kuti adziwe ngati mulibe vitamini D ndikuthandizani kupereka mlingo woyenera kutengera zosowa zanu.

Popeza kuchepa kwa vitamini D ndikofala, mwina lingakhale lingaliro labwino kwa anthu omwe amadya zakudya za ketogenic kuti mavitamini D awo awunikidwe ndikuwonjezera moyenera.

5. Mavitamini a m'mimba

Chimodzi mwazodandaula zazikulu za omwe amabwera kumene ku zakudya za ketogenic ndikuti mafuta omwe amadya kwambiri ndi ovuta pakudya.

Popeza keto amatha kukhala ndi 75% yamafuta, omwe amadya zakudya zochepa zamafuta amatha kukhala ndi zizindikilo zosasangalatsa za m'mimba monga nseru ndi kutsegula m'mimba.

Kuphatikiza apo, ngakhale chakudya cha ketogenic chimangokhala ndi mapuloteni ochepa, atha kukhala ochulukirapo kuposa momwe anthu ena amagwiritsidwira ntchito, zomwe zingayambitsenso mavuto am'mimba.

Ngati mukukumana ndi zovuta zam'mimba monga nseru, kutsekula m'mimba ndi kuphulika mukamapita ku ketogenic, chophatikizira cha enzyme chomwe chimakhala ndi ma enzyme omwe amawononga mafuta (lipases) ndi mapuloteni (proteases) atha kuthandizira kukhathamiritsa.

Kuphatikiza apo, ma enzyme a proteolytic, omwe ndi ma enzyme omwe amathandizira kuwononga ndi kugaya mapuloteni, awonetsedwa kuti achepetsa kupwetekedwa pambuyo pa kulimbitsa thupi, komwe kumatha kukhala bonasi kwa okonda kulimbitsa thupi pa chakudya cha keto (,).

Kutenga chowonjezera cham'mimba chomwe chili ndi ma enzyme a protease ndi lipase, omwe amawononga mapuloteni ndi mafuta motsatana, zitha kuthandiza kuthana ndi vuto lakugaya chakudya lokhudzana ndi kusintha kwa zakudya za keto.

6. Maketoni Ochuluka

Maketoni wamba ndi ma ketoni omwe amaperekedwa kudzera kwina, pomwe ma ketoni amtunduwu ndi omwe amapangidwa mwachilengedwe ndi thupi lanu kudzera munjira yotchedwa ketogenesis.

Zakudya zamtundu wa ketone zimakonda kugwiritsidwa ntchito ndi omwe amatsata zakudya zopatsa mphamvu kuti awonjezere ketone yamagazi.

Kuphatikiza pa kukuthandizani kupeza ketosis mwachangu, zowonjezera zowonjezera za ketone zalumikizidwanso ndi maubwino ena.

Mwachitsanzo, awonetsedwa kuti amalimbikitsa masewera, kuthamanga msanga kwa minofu ndikuchepetsa njala (,).

Komabe, kafukufuku wama ketoni akunja ndi ochepa, ndipo akatswiri ambiri amati izi sizowonjezera ma keto dieters.

Kuphatikiza apo, kafukufuku wambiri pamaketoni obiriwira amagwiritsa ntchito mitundu yamphamvu kwambiri yamaketoni yotchedwa ketone esters, osati mchere wa ketone, womwe ndi mawonekedwe ofala kwambiri omwe amapezeka mu zowonjezera zomwe zimapezeka kwa ogula.

Ngakhale anthu ena atha kupeza kuti zowonjezera izi ndi zothandiza, kafukufuku wina amafunikira kuti athe kupeza zabwino ndi zoopsa zake.

Maketoni amtundu umodzi amatha kuthandizira kukweza ma ketone, kuchepetsa chidwi komanso kuwonjezera masewera othamanga. Komabe, pakufunika kafukufuku wambiri kuti athe kupeza zowonjezerazi.

7. ufa wa masamba

Kuchulukitsa kudya masamba ndi chinthu chomwe aliyense ayenera kuganizira.

Masamba ali ndi mavitamini, michere yambiri komanso mankhwala azitsamba omwe amatha kulimbana ndi kutupa, kuchepetsa matenda ndikuwathandiza kuti thupi lanu lizigwira ntchito bwino.

Ngakhale kuti si onse omwe amadya keto omwe samasowa masamba, kudya kumeneku kumapangitsa kukhala kovuta kudya zakudya zokwanira.

Njira yachidule komanso yosavuta yolimbikitsira kudya masamba ndi kuwonjezera ufa wa amadyera mumayendedwe anu owonjezera.

Mafuta ambiri amadyera amakhala ndi zipatso zosakaniza ngati sipinachi, spirulina, chlorella, kale, broccoli, wheatgrass ndi zina zambiri.

Mafuta obiriwira amatha kuwonjezeredwa ku zakumwa, kugwedeza ndi ma smoothies, kuwapangitsa kukhala njira yabwino yowonjezera kudya kwanu zipatso zabwino.

Omwe amatsata zakudya za ketogenic amathanso kuganizira zowonjezera chakudya chambiri, masamba otsika kwambiri pazakudya zawo komanso zokhwasula-khwasula.

Ngakhale sayenera kugwiritsidwa ntchito m'malo mwa zokolola zatsopano, ufa wobiriwira wobiriwira ndi njira yabwino komanso yosavuta ya keto dieters kuti iwonjezere michere mu chakudya.

Mafuta a masamba amakhala ndi mitundu ya ufa wathanzi monga sipinachi, spirulina ndi kale. Amatha kupereka magwero abwino azakudya kwa omwe akutsatira ketogenic.

8. Electrolyte Supplements kapena Mineral-Rich Foods

Kuganizira za kuwonjezera mchere kudzera mu zakudya ndikofunikira kwa anthu omwe amatsatira ketogenic, makamaka akamayamba kudya.

Masabata oyamba akhoza kukhala ovuta momwe thupi limasinthira ku carbs yotsika kwambiri.

Kusintha kupita ku chakudya cha ketogenic kumapangitsa kuti madzi achuluke m'thupi ().

Magawo a sodium, potaziyamu ndi magnesium amathanso kutsika, zomwe zimabweretsa zizindikilo za chimfine cha keto, monga kupweteka kwa mutu, kukokana kwa minofu ndi kutopa ().

Kuphatikiza apo, othamanga omwe akudya zakudya za keto amatha kutaya madzi kapena ma electrolyte ochulukirapo kudzera thukuta ().

Kuphatikiza sodium kudzera mu zakudya ndiye njira yabwino kwambiri. Kungokumwetsani mchere zakudya kapena kumeza msuzi wopangidwa ndi ma bouillon cubes kuyenera kuthana ndi zosowa za anthu ambiri zowonjezera sodium.

Kuchulukitsa kudya kwa potaziyamu- ndi zakudya zama magnesium kumatha kuthana ndi kutayika kwa mchere wofunikira, nawonso.

Mdima wobiriwira, mtedza, mapeyala ndi njere zonse ndizakudya zokoma kwambiri zomwe zimakhala ndi magnesium komanso potaziyamu.

Mankhwala a electrolyte okhala ndi sodium, potaziyamu ndi magnesium amapezekanso.

Anthu omwe amadya zakudya za ketogenic ayenera kuganizira za kuwonjezera kudya kwa sodium, potaziyamu ndi magnesium kuti apewe zizindikilo zosasangalatsa monga kupweteka kwa mutu, kupindika kwa minofu ndi kutopa.

9. Zowonjezera Zowonjezera Kuchita Masewera

Ochita masewera olimbitsa thupi omwe akufuna kuti azichita bwino akamadya ketogenic atha kupindula ndi izi:

• Pangani monohydrate: Creatine monohydrate ndichakudya chowonjezera chazakudya chomwe chawonetsedwa kuti chimalimbikitsa kupindula kwa minofu, kukonza magwiridwe antchito olimbitsa thupi ndikuwonjezera mphamvu (,).
• Kafeini: Chikho china cha khofi kapena tiyi wobiriwira chimatha kupindulitsa masewera othamanga ndikulimbikitsa mphamvu, makamaka othamanga omwe asintha kupita ku keto zakudya ().
• Ma amino acid (BCAAs) a m'nthambi: Amino acid amtundu wothandizirana nawo amapezeka kuti amachepetsa kuwonongeka kwa minofu, kupweteka kwa minofu ndi kutopa panthawi yochita masewera olimbitsa thupi (,,).
• HMB (beta-hydroxy beta-methylbutyrate): HMB itha kuthandiza kuchepetsa kuchepa kwa minofu ndikuwonjezera minofu, makamaka kwa iwo omwe angoyamba kumene masewera olimbitsa thupi kapena kuwonjezera kulimbitsa thupi kwawo,,).
• Beta-alanine: Kuphatikizira ndi amino acid beta-alanine kungathandize kupewa kutopa ndi kufooka kwa minofu mukamatsata zakudya za ketogenic (,).

Ochita masewera olimbitsa thupi omwe amadya ketogenic amatha kupindula ndi zina zowonjezera zomwe zimasunga minofu, kuwonjezera magwiridwe antchito ndikupewa kutopa.

Mfundo Yofunika Kwambiri

Zakudya zamafuta kwambiri, zotsika kwambiri za carb ketogenic zimatsatiridwa pazifukwa zosiyanasiyana, kuchokera pakulimbikitsa kuchepa kwa thupi mpaka kupititsa patsogolo masewera othamanga.

Zowonjezera zina zitha kupangitsa kuti kusinthaku kudye mosavuta ndikuthandizira kuchepetsa zizindikilo za keto chimfine.

Kuphatikiza apo, zowonjezera zambiri zimatha kupititsa patsogolo zakudya zopatsa mphamvu ketogenic komanso kupititsa patsogolo masewera othamanga.

Kutenga izi kumathandizira kuthandizira kukhathamiritsa ndikukulolani kuti mukhale ndi thanzi labwino mukamadya keto.