Zifukwa 8 Simukutaya Kunenepa pa Keto

Zamkati

• 1. Mukudya ma carbs ambiri
• 2. Simukudya zakudya zopatsa thanzi
• 3. Mwina mukudya mafuta ambiri
• 4. Muli ndi vuto lachipatala losadziwika
• 5. Muli ndi ziyembekezo zosayembekezereka za kuonda
• 6. Mumangokhalira kudya zakudya zopatsa mphamvu kwambiri
• 7. Mwapanikizika komanso simugona mokwanira
• 8. Simukuchita zolimbitsa thupi zokwanira
• Mfundo yofunika

Ketogenic, kapena keto, zakudya ndi njira yotsika ya kudya kwa carb yomwe ambiri amavomereza kuti achepetse thupi ndikukhala athanzi.

Mukamatsata zakudya za keto, ma carbs nthawi zambiri amachepetsedwa kukhala magalamu 20 mpaka 50 patsiku.

Izi zawonetsedwa kuti zimapangitsa kuti muchepetse thupi ndipo zitha kusintha thanzi la mtima komanso kuwongolera shuga m'magazi (,).

Komabe, kuti mupindule ndi zakudya za keto, ziyenera kukhazikitsidwa moyenera.

Nazi zinthu zisanu ndi zitatu zomwe zingawononge kuwonda kwanu pa keto zakudya.

1. Mukudya ma carbs ambiri

Chimodzi mwazifukwa zazikulu zomwe anthu sataya thupi pa ketogenic ndikuti akudya ma carbs ambiri.

Kuti mufike ku ketosis - mkhalidwe wamafuta momwe thupi lanu limawotchera mafuta kuti likhale ndi mphamvu m'malo mwa shuga - kudya kwama carbohydrate kuyenera kuchepetsedwa kwambiri.

M'malo mwake, ndi 5% yokha yamakilogalamu anu onse omwe amachokera ku carbs ().

Izi ndizosiyana kwambiri ndi malingaliro azakudya zomwe 45-65% ya ma calorie amachokera ku carbs ().

Ndi zachilendo kukhala ndi zovuta pang'ono kudula carbs mukayamba kusintha pazakudya za ketogenic.

Komabe, kuti mufike ndikusamalira ketosis, ma carbs ayenera kuchepetsedwa mpaka pamlingo woyenera.

Pofuna kukuthandizani kukwaniritsa zolinga zanu, lingalirani kutsatira ma macronutrients anu kudzera pulogalamu ngati MyFitnessPal.

Izi zingakuthandizeni kuphunzira kuchuluka kwa ma carbs omwe mumaloledwa kukhala nawo patsiku kutengera zosowa zanu.

Kuti muchepetse thupi pa ketogenic, ma carbs ayenera kuchepetsedwa kuti akafike ku ketosis ndikupangitsa kuti mafuta aziwotcha.

2. Simukudya zakudya zopatsa thanzi

Ngakhale zakudya zikutsatira bwanji, chinsinsi chokhala ndi thanzi labwino ndikudya zakudya zopatsa thanzi.

Kudalira zakudya zomwe zakonzedwa kumatha kuyika chiwonongeko chanu ngakhale atakhala ochezeka.

Kuphatikiza pazakudya monga zokhwasula-khwasula, zokometsera za keto ndi zakudya zina zomwe zili mkati mwa chakudya zitha kufooketsa kuyesayesa kwanu ndi ma calories owonjezera omwe amapereka.

Kuphatikiza apo, kudya zakudya zambiri zosavuta monga agalu otentha komanso chakudya chofulumira mukamathamanga kumatha kuchepetsa kuchepa.

Zakudya izi ndizoperewera m'thupi, kutanthauza kuti ndizambiri zamafuta koma mavitamini, michere komanso ma antioxidants.

Kuti muchepetse kudya zakudya zopatsa thanzi ndikuchepetsa thupi pa zakudya za keto, gwiritsitsani zakudya zosagwiritsidwa ntchito, zonse.

Mwachitsanzo, mkaka wamafuta wathunthu, mazira, nsomba, nyama zodyetsa, nkhuku ndi mafuta athanzi monga avocado ndi maolivi ndizosankha zabwino kwambiri.

Onetsetsani kuti muwonjezere masamba osakhuthala monga amadyera, broccoli, tsabola ndi bowa kuzakudya zowonjezera michere ndi ulusi.

Kuti muchepetse kuchepa thupi mukamadya zakudya za ketogenic, pewani kudya zakudya zambiri zosinthidwa m'malo mwake muziyang'ana pazakudya ndi zokhwasula-khwasula zomwe zimakhala zatsopano.

3. Mwina mukudya mafuta ambiri

Poyesera kuonda, ndikofunikira kuti pakhale vuto la kalori.

Izi zitha kuchitika pochepetsa kuchuluka kwa ma calories omwe mumadya kapena kugwiritsa ntchito ma calories owonjezera chifukwa chakuchita masewera olimbitsa thupi.

Ngati mutembenukira ku keto ndipo simukuyang'ana kalori yanu, simungathe kusiya mapaundi.

Chifukwa zakudya zambiri zokometsera ma keto, kuphatikiza ma avocado, maolivi, mkaka wamafuta onse ndi mtedza, ndizambiri zamafuta, ndikofunikira kuti musapitirire.

Anthu ambiri amakhala okhutira atadya chakudya cha ketogenic komanso zokhwasula-khwasula chifukwa chodzaza mafuta ndi mapuloteni.

Komabe, ndizotheka kudya makilogalamu ambiri pa zakudya za ketogenic mwa kudya magawo omwe ndi aakulu kwambiri kapena pogulitsira zakudya zopatsa mphamvu tsiku lonse.

Kusamala kukula kwa gawo, kuwonjezeka kwa masewera olimbitsa thupi komanso kudya pang'ono pang'ono pakudya kungathandize kuti kuchepa kwa kalori kukhale kofunika kuti muchepetse thupi.

Mukamatsatira zakudya zilizonse, ndikofunikira kupanga kuchepera kwa kalori kuti muchepetse kuchepa thupi. Kuchepetsa kukula kwa magawidwe, kuchepetsa zokhwasula-khwasula pakati pa chakudya ndikukhala achangu kumatha kukuthandizani kusiya mapaundi owonjezera.

4. Muli ndi vuto lachipatala losadziwika

Chakudya cha ketogenic ndichida chothandiza kuwonda.

Komabe, ngati mukuvutika kuti muchepetse thupi ngakhale kuti mukuchita zonse moyenera, ndibwino kuthana ndi zovuta zilizonse zamankhwala zomwe zingalepheretse kuwonda kupambana.

Hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, kukhumudwa ndi hyperinsulinemia (kuchuluka kwa insulin) ndizovuta zamankhwala zomwe zingayambitse kunenepa ndikupangitsa kuti kukhale kochepetsa thupi (,,,).

Izi zitha kuthetsedwa ndi dokotala kudzera m'mayeso angapo.

Ngati muli ndi chimodzi mwazimene zatchulidwa pamwambapa, musataye mtima.

Pogwiritsa ntchito kasamalidwe kabwino, kuphatikiza mankhwala ngati kuli kofunikira komanso kusintha kwa zakudya ndi zakudya, mutha kukwanitsa ndi kulemera.

Matenda ena, monga hypothyroidism ndi kukhumudwa, atha kupangitsa kuti zikhale zovuta kuonda. Funsani dokotala kuti akuuzeni vuto lazachipatala ngati mukuvutika kwambiri kusiya mapaundi.

5. Muli ndi ziyembekezo zosayembekezereka za kuonda

Ndi zachilendo kufunafuna zotsatira zofulumira mukamatsatira njira yatsopano yodyera, koma ndikofunikira kukumbukira kuti kuonda kumasiyana pamunthu ndi munthu.

Ngakhale kuti zakudya za ketogenic zimatha kulimbikitsa kuchepa kwa thupi ngati zingatsatidwe bwino, momwe mungathere sangakhale mwachangu - ndipo sizabwino.

Kusintha pang'ono, kosasinthasintha ndichinsinsi chothandizira kuti muchepetse komanso kuti mukhale wathanzi m'njira yoyenera.

Ngakhale zitha kukhala zokopa kukhala ndi zolinga zapamwamba zakuchepetsa thupi, akatswiri ambiri amalimbikitsa kuti kutaya mapaundi 1-3 kapena pafupifupi 0.5-1 kg pa sabata (kutengera kulemera) ndibwino ().

Osanenapo, ngati mutayamba kuchita masewera olimbitsa thupi omwe amaphatikizapo kukweza thupi, mutha kukhala ndi minofu ndikutaya mafuta.

Ngakhale izi zitha kupangitsa kuti muchepetse kunenepa, kuvala minofu ndikuchepetsa mafuta amapindulitsa thanzi m'njira zambiri. Ikhoza kuchepetsa chiopsezo cha matenda amtima ndikusintha mafupa (,).

M'malo modalira sikelo yokha, tengani miyezo, mikono, ntchafu ndi midsection sabata iliyonse kuti muwone momwe mukuyendera.

Kuchepetsa kunenepa kwa mapaundi 1-3 kapena pafupifupi 0.5-1 makilogalamu pasabata kumatha kukuthandizani kuti mupitirizebe kuyenda bwino komanso kuti muchepetse kunenepa pakapita nthawi.

6. Mumangokhalira kudya zakudya zopatsa mphamvu kwambiri

Kudya chakudya chopatsa thanzi kumatha kukhala njira yothandiza kupewa njala pakati pa kudya ndi kudya mopitirira muyeso.

Komabe, kudya zakudya zopatsa thanzi zochuluka kwambiri za ketogenic monga mtedza, batala wa mtedza, mabomba amafuta, tchizi ndi zotumphukira zitha kupangitsa kuti muchepetse thupi.

Ngakhale zokhwasula-khwasu zili zathanzi pang'ono, ndibwino kusankha zosankha zochepa ngati mukukhala ndi magawo angapo patsiku.

Zakudya monga ndiwo zamasamba zopanda mapuloteni kapena mapuloteni zimatha kukupangitsani kukhala okhutira opanda ma calories.

Zakudya zonunkhira zokoma monga timitengo ta udzu winawake ndi tomato yamatcheri oviikidwa mu guacamole kapena dzira lowira kophika ndimasamba ena odulidwa ndizosankha mwanzeru kwa omwe amatsatira ketogenic.

Kuphatikiza apo, kuwonjezera masamba osapatsa wowonjezera pazakudya zanu kumawonjezera mulingo wa fiber womwe ungathandize kuti dongosolo lanu logaya chakudya lisamayende nthawi zonse, zomwe zitha kukhala zothandiza makamaka kwa omwe amasinthira keto keto.

Sankhani zakudya zokhala ndi keto-ochezeka, zotsika kwambiri kuti mukhale ndi zokhwasula-khwasula zomwe sizingakupangitseni kunyamula mapaundi.

7. Mwapanikizika komanso simugona mokwanira

Kafukufuku akuwonetsa kuti kupsinjika, makamaka kupsinjika kwakanthawi, komanso kusowa tulo kumatha kuwononga thupi ().

Thupi lanu likapanikizika, limapanga mahomoni ochulukirapo otchedwa cortisol.

Kuchuluka kwa cortisol, komwe kumadziwika kuti mahomoni opsinjika, kumatha kulimbikitsa thupi lanu kusunga mafuta, makamaka m'mimba ().

Kuphatikiza apo, iwo omwe amakhala ndi nkhawa nthawi zambiri amakhala osagona tulo, zomwe zimalumikizidwanso ndi kunenepa.

Kafukufuku akuwonetsa kuti kusowa tulo kumawononga timadzi tomwe timayambitsa njala, monga leptin ndi ghrelin, zomwe zimapangitsa chidwi chambiri ().

Mutha kuchepetsa nkhawa ndikuthandizira kugona mokwanira poyesa njira monga kusinkhasinkha kapena yoga komanso kugwiritsa ntchito nthawi yocheperako pazida zamagetsi ().

Kupsinjika ndi kusowa tulo kumatha kusokoneza kuchepa kwa thupi. Chitani zonse zomwe mungathe kuti muchepetse nkhawa ndikugona mokwanira.

8. Simukuchita zolimbitsa thupi zokwanira

Kuphatikiza zolimbitsa thupi m'moyo wanu ndikofunikira poyesera kuonda pa ketogenic.

Kupatula pakulimbikitsa kuwonongeka kwa mafuta, kuchita masewera olimbitsa thupi kumapindulitsa thanzi m'njira zambiri.

Mwachitsanzo, kuchita masewera olimbitsa thupi kumachepetsa chiopsezo chanu chodwala matenda amtima, matenda ashuga, kukhumudwa, nkhawa komanso kunenepa kwambiri ().

Sikuti kuchita masewera olimbitsa thupi kumawotcha mafuta okhaokha, komanso kumathandizanso kuti mukhale ndi minofu, yomwe imatha kupangitsa kuti thupi lanu likhale lolimba powonjezera kuchuluka kwa mphamvu zopsereza ().

Ngakhale kuyambitsa chizolowezi chochita masewera olimbitsa thupi kungakhale kovuta - makamaka kwa iwo atsopano kuti achite masewera olimbitsa thupi - pali njira zowathandizira.

Kupanga nthawi yolimbitsa thupi ndikutsatira ndiyo njira yabwino kwambiri yolimbikitsira chizolowezi chochita masewera olimbitsa thupi.

Khazikitsani cholinga cha masiku atatu kapena anayi pa sabata ndikusankha nthawi yomwe ili yoyenera kwambiri pandandanda wanu.

Khalani olimbikitsidwa ndikusunga chikwama cha masewera olimbitsa thupi m'galimoto yanu mukamaliza ntchito kapena kuyala zovala zolimbitsa thupi musanagone kuti mukhale pantchito yolimbitsa thupi m'mawa.

Kuchita masewera olimbitsa thupi kumapindulitsa thanzi m'njira zambiri ndipo kumapangitsa kuti muchepetse kunenepa. Khalani ndi chizolowezi chochita masewera olimbitsa thupi popatula nthawi yochita masewera olimbitsa thupi sabata imodzi.

Mfundo yofunika

Pamodzi ndi kusintha kwa moyo wathanzi, zakudya za ketogenic zitha kukhala chida chothandizira kuchepa thupi.

Komabe, pali zifukwa zosiyanasiyana zomwe anthu ena amalephera kuwona zotsatira zomwe akufuna.

Kudya ma calories ambiri, kusachita masewera olimbitsa thupi, kupsinjika kwanthawi yayitali, zovuta zamankhwala komanso osatsata magulu omwe amalimbikitsidwa ndi macronutrient atha kusokoneza kuchepa kwa thupi.

Kuchulukitsa kuchepa kwa chakudya cha ketogenic, kugona mokwanira, kuchepetsa kupsinjika, khalani otakataka ndikudya zakudya zopatsa thanzi, zopatsa thanzi kwambiri ngati zingatheke.