Kodi Mutha Kubera Zakudya za Keto?

Zamkati

• Zakudya zonyenga kapena masiku zimasokoneza ketosis
• Momwe mungayambire pakudya mwachinyengo
• Zokuthandizani kupewa kubera
• Mfundo yofunika

Zakudya za keto ndi carb yotsika kwambiri, chakudya chamafuta ambiri chomwe chimadziwika chifukwa cha kuchepa kwake.

Imalimbikitsa ketosis, chikhalidwe chamagetsi momwe thupi lanu limawotchera mafuta monga gwero lake lamphamvu m'malo mwa carbs ().

Popeza chakudyachi ndi chokhwima kwambiri, mutha kuyesedwa ndi chakudya chambiri chambiri.

Mwakutero, ndizachilengedwe kudzifunsa ngati mumaloledwa kudya zakudya zabodza kapena masiku obera pa keto - kapena ngati izi zingakutulutseni mu ketosis.

Nkhaniyi ikufotokoza ngati mungathe kubera zakudya za keto.

Zakudya zonyenga kapena masiku zimasokoneza ketosis

Masiku achinyengo ndi chakudya chabodza ndi njira zomwe anthu amakonda kudya. Zakale zimakulolani kuphwanya malamulo azakudya tsiku lonse, pomwe omalizirawo amakupatsani chakudya chimodzi chomwe chimaswa malamulowo.

Lingaliro lakunyenga lomwe lakonzedwa ndikuti podziletsa kwakanthawi kochepa, mumakhala okonzeka kudya nthawi yayitali.

Ngakhale kubera kumatha kukhala kothandiza pamadyedwe ena, sikokwanira pachakudya cha keto.

Ndi chifukwa chakuti chakudyachi chimadalira thupi lanu kukhala mu ketosis.

Kuti muchite izi, muyenera kudya zosakwana 50 magalamu a carbs patsiku. Kudya ma gramu opitilira 50 kumatha kuchotsa thupi mu ketosis ().

Popeza ma carbs ndiye gwero lamphamvu kwambiri m'thupi lanu, thupi lanu limagwiritsa ntchito matupi a ketone - gwero lalikulu la mafuta pa ketosis, omwe amachokera ku mafuta - atangopeza ma carbs okwanira ().

Chifukwa magalamu 50 a carbs ndi ochepa, chakudya chimodzi chabodza chimatha kupitilira gawo lanu la carb tsiku lililonse ndikutulutsa thupi lanu mu ketosis - pomwe tsiku lachinyengo limapitilira magalamu 50 a carbs.

Kuonjezera apo, kafukufuku wina akusonyeza kuti kubwezeretsanso mwadzidzidzi chakudya chambiri cha carb ku ketogenic kungawononge mitsempha yanu yamagazi ().

Ndikofunikanso kudziwa kuti ndikosavuta kudya mopitirira muyeso kwinaku mukubera, zomwe zingawononge kuyesayesa kwanu ndikulimbikitsa kudya kosayenera (,).

Zakudya zonyenga kapena masiku zimakhumudwitsidwa ndi zakudya za keto chifukwa zimatha kuthyola ketosis - mtundu wamafuta womwe ndi chizindikiro cha chakudyachi.

Momwe mungayambire pakudya mwachinyengo

Ngati mwabera keto, mwina mwatuluka mu ketosis.

Mukatuluka, muyenera kutsatira mosamalitsa keto zakudya kuti mubwererenso ketosis. Izi zimatenga masiku angapo mpaka 1 sabata, kutengera momwe mumadya carb, kagayidwe kake, ndi magwiridwe antchito (,,).

Nawa maupangiri angapo okuthandizani kuti mubwerere ku ketosis:

• Yesani kusala kwakanthawi. Kuphatikiza kusala kwakanthawi ndi keto zakudya kumatha kuthandizira thupi lanu kusintha mafuta kuchokera ku carbs kupita ku mafuta ().
• Tsatirani zomwe mumadya ndi carb. Kuzindikira zomwe mumadya tsiku lililonse zimatsimikizira kuti simukuzinyalanyaza.
• Yesani mafuta osakhalitsa mwachangu. Kusala kudya kwamafuta ngati kusala kudya kwa dzira, komwe kumathandizira kuthamangitsa ketosis, ndi mafuta okwera kwambiri, zakudya zochepa zama carb zomwe zimangokhala kwakanthawi kochepa.
• Chitani masewera olimbitsa thupi. Zochita zakuthupi zimawononga malo anu ogulitsira a glycogen, omwe ndi ma carbs osungidwa mthupi lanu. Izi, zimalimbikitsa ketosis.
• Yesani chowonjezera cha triglyceride (MCT) chowonjezera. MCTs ndi mafuta omwe amapezeka mofulumira omwe amasandulika mosavuta kukhala ketoni ().

Njira yabwino yodziwira ngati mwafika ketosis ndiyo kuyesa kuchuluka kwa ketone yanu.

Mutha kugwiritsa ntchito zida zomwe zimayeza kuchuluka kwa ketone ya thupi lanu, monga ketone breath meters, magazi ketone metres, ndi keto mkodzo - zomwe zimakhala njira yotsika mtengo komanso yosavuta.

Ngati mwabera keto, muyenera kutsatira mosamalitsa zakudyazo kuti mubwererenso ketosis. Njira zingapo, monga kusala pang'ono, kusala mafuta, ndi kuchita masewera olimbitsa thupi, zitha kukuthandizani kuti mufike ketosis mwachangu.

Zokuthandizani kupewa kubera

Mutha kukhazikitsa njira zingapo zosavuta kuti muchepetse chidwi chonama pa zakudya za keto. Malangizo ena ndi awa:

• Yesetsani kulingalira. Kusamala kumaphatikizapo kusamalira thupi lanu, zomwe zingakuthandizeni kuti musagwirizane ndi kulakalaka komanso kudya (,).
• Konzani zakudya zanu ndi zokhwasula-khwasula. Ndondomeko ya zakudya zolimba zimapangitsa kuti musakhale ndi njala masana.
• Pangani chakudya chanu cha tsiku ndi tsiku kukhala chosangalatsa. Yesani kuphatikiza zakudya zosiyanasiyana za keto kuti musinthe zakudya zanu kuti zizisangalatsa.
• Sungani zakudya zokopa m'nyumba. Kusunga zochitira ndi zina zokopa, zakudya zama carb osawoneka zimatha kupangitsa kuti kubera kusakhale kosavuta.
• Khalani ndi mnzanu woyankha. Mnzanu kapena bwenzi lanu loyankha mlandu lingakuthandizeni kuti mukhalebe olimbikitsidwa kutsatira zomwe mumadya.

Pofuna kupewa kufuna kubera keto, yesetsani kusunga ma carb m'nyumba, kukonzekera zakudya zanu komanso zokhwasula-khwasula, ndikukhala osamala.

Mfundo yofunika

Muyenera kupewa kubera chakudya ndi masiku pa keto zakudya.

Kudya ma carbs ochulukirapo kumatha kutulutsa thupi la ketosis - ndipo zimatenga masiku angapo mpaka sabata limodzi kuti mubwererenso. Pakadali pano, kuchepa kwanu kungasokonezeke.

Kuti mupewe kubera keto, mutha kuyesayesa zakudya zakunyumba, chingwe mu bwenzi lanu loti mudzayankhe mlandu, kusamala, ndikupanga dongosolo lamphamvu lazakudya tsiku lililonse.

Dziwani kuti ngati mukumva zizindikiro zazitali za chizungulire, kusokonezeka m'mimba, kapena kuchepa mphamvu, siyani zakudya zanu za keto ndikufunsani dokotala.