Chilichonse Chimene Muyenera Kudziwa Zokhudza Kuchita Zakudya za Keto

Zamkati

• Mwina simungamve bwino kwenikweni poyamba.
• Masabata angapo oyamba pa keto ndi ayi nthawi yabwino kuyesa kulimbitsa thupi kwatsopano.
• Ndikofunikira kwambiri kuti musaphunzitse musanapange keto.
• Mutha kuwotcha mafuta ambiri nthawi ya cardio.
• Inu kwenikweni amafunika kudya mafuta okwanira.
• Kugwiritsa ntchito keto kungakuthandizeni kukwaniritsa zolinga zanu.
• Mungafunike kuganiziranso zolimbitsa thupi zomwe mumakonda za HIIT.
• Kumvera thupi lanu ndikofunikira mukamayanjana ndi keto ndi masewera olimbitsa thupi.
• Onaninso za

Pakalipano, mwinamwake mwamvapo za zakudya za ketogenic - mukudziwa, zomwe zimakulolani kudya * onse * mafuta abwino (ndipo pafupifupi nixes carbs). Zomwe zimagwiritsidwa ntchito pochiza odwala omwe ali ndi khunyu ndi zovuta zina za thanzi, keto zakudya zakhala zikudziwika bwino ndipo zimatchuka kwambiri ndi gulu lolimba. Ngakhale zili zowona kuti zitha kukhala ndi zopindulitsa zina, akatswiri amati pali mfundo zofunika kwambiri zomwe muyenera kudziwa ngati mukuganiza zopanga keto.

Mwina simungamve bwino kwenikweni poyamba.

Ndipo, mwachilengedwe, zomwe zingakhudze kulimbitsa thupi kwanu. "Mungamve ngati muli mumtambo kwa masiku angapo oyamba," akutero Ramsey Bergeron, C.P.T., wothamanga wa Ironman, keto, komanso mwini wa Bergeron Personal Training ku Scottsdale, Arizona. "Magwero oyambira aubongo wanu ndi glucose (kuchokera ku carbs), kotero kuti amasinthira matupi a ketone omwe amapangidwa ndikuphwanya mafuta m'chiwindi, zimafunika kusintha." Mwamwayi, chifunga cham'maganizo chimatha pakadutsa masiku ochepa, koma Bergeron amalimbikitsa kuti musavomereze zolimbitsa thupi zomwe zimafunikira kuchitapo kanthu mwachangu kuti mukhale otetezeka, monga kukwera njinga yanu m'misewu ndi magalimoto kapena kuyenda kwakutali, kovuta panja.

Masabata angapo oyamba pa keto ndi ayi nthawi yabwino kuyesa kulimbitsa thupi kwatsopano.

"Pitirizani kuchita zomwe mukuchita," akulangiza motero Bergeron. Izi zili choncho makamaka chifukwa cha mfundo yoyamba - anthu ambiri samamva bwino kwenikweni keto. Pakachuluka kwambiri, nthawi yoyambayi imatha kutchedwa "keto chimfine" chifukwa chazizindikiro ngati chimfine komanso kukhumudwa m'mimba, komwe kumangodutsa masiku angapo mpaka masabata angapo. Komabe, mwina si zabwino nthawi yoyesera kalasi yatsopano kapena kupita ku PR. "Nthawi zonse ndimalimbikitsa kuti makasitomala anga azichepetsa zomwe akachita mosiyana," akutero Bergeron. "Mukasintha zinthu zambiri nthawi imodzi, simudziwa zomwe zidagwira kapena zomwe sizinachitike."

Ndikofunikira kwambiri kuti musaphunzitse musanapange keto.

"Onetsetsani kuti mukupatsa thupi lanu mphamvu zokwanira ndipo simukuchepetsa zopatsa mphamvu kwambiri," akutero Lisa Booth, R.D.N., katswiri wazakudya komanso wophunzitsa zaumoyo ku 8fit. Izi ndizofunikira kwambiri chifukwa anthu omwe ali ndi keto atha kukhala osadalirika, akutero. "Mukaletsa gulu lonse lazakudya (pankhaniyi, ma carbs), nthawi zambiri mumadula zopatsa mphamvu mwachilengedwe, koma zakudya za keto zimakhalanso ndi chikhumbo choletsa chilakolako, kotero mutha kuganiza kuti mulibe njala ngakhale simupereka. thupi lanu mphamvu zokwanira. Mukamachepetsa ma calories kwambiri ndikuphatikiza izi ndikugwira ntchito, simumangokhala osasangalala komanso zimakhudzanso magwiridwe antchito anu ndi zotsatira zanu. (Simukudziwa kuti mungayambire pati? Onani dongosolo lazakudya la keto la oyamba kumene.)

Mutha kuwotcha mafuta ambiri nthawi ya cardio.

Ichi ndi chimodzi mwa zifukwa zazikulu zomwe anthu amalumbirira keto kuti achepetse thupi. "Mukakhala ketosis, simukugwiritsa ntchito glycogen ngati mphamvu yanu," akutero Booth. "Glycogen ndi chinthu chomwe chimasungidwa m'minyewa ndi minyewa monga chosungira chakudya. M'malo mwake, mukugwiritsa ntchito matupi a mafuta ndi ketone. Ngati mukutsata masewera olimbitsa thupi monga kuthamanga kapena kupalasa njinga, chakudya cha keto chitha kuthandiza kukulitsa makutidwe ndi mafuta, onjezerani glycogen , imatulutsa lactate yocheperako ndipo imagwiritsa ntchito mpweya wochepa. Mwanjira ina, izi zitha kutanthauzira mafuta ochulukirapo omwe amatenthedwa panthawi yochita masewera olimbitsa thupi. "Komabe, mwina sizingalimbikitse magwiridwe antchito," akuwonjezera.

Inu kwenikweni amafunika kudya mafuta okwanira.

Kupanda kutero, mudzaphonya zabwino zonse, ndipo magwiridwe anu atha kuwonongeka. "Ngati simudya mafuta okwanira pa keto, ndiye kuti mukudya zakudya za Atkins: mapuloteni ambiri, mafuta ochepa, NDI mafuta ochepa," akutero Bergeron. "Izi zitha kukusiyani ndi njala yayikulu, zitha kuchepetsa minofu yanu, ndipo ndizosatheka kuti muzisunga." Pali chifukwa chake zakudya zambiri zokhala ndi ma carb otsika zimakhala ndi rap yoyipa. Popanda mafuta okwanira kubweza ma carbs omwe mukusowa, mutha kutopa ndikuphonya kulowa ketosis. Ichi ndichifukwa chake ndikofunikira kwambiri kuti zopatsa mphamvu zanu zambiri zimachokera kumafuta athanzi monga nyama zodyetsedwa ndi udzu, nsomba, mapeyala, ndi mafuta a kokonati, akutero Bergeron.

Kugwiritsa ntchito keto kungakuthandizeni kukwaniritsa zolinga zanu.

"Kafukufuku wasonyeza kuti zakudya za ketogenic kuphatikizapo kuchita masewera olimbitsa thupi pang'onopang'ono zingakhudze thupi la munthu," akutero Chelsea Axe, D.C., C.S.C.S., katswiri wolimbitsa thupi ku DrAxe.com. "Awonetsa kuti zakudya za ketogenic zimapangitsa kuti thupi lizitha kutentha mafuta, panthawi yopuma komanso panthawi yochita masewera olimbitsa thupi, kuti muchepetse kuchepa kwanu mukamaphunzira m'malo awa." Kafukufuku wa 2011 wofalitsidwa mu Journal of Endocrinology adapeza kuti zakudya za ketogenic zidachulukitsa kukula kwa mahomoni (HGH), omwe amatha kupititsa patsogolo mphamvu komanso unyamata. Ngakhale kafukufukuyu adachitidwa mu makoswe ndipo motero sangamasuliridwe mwachindunji muzotsatira zaumunthu, izi ndizovuta kupeza polankhula za keto ndi kuchita masewera olimbitsa thupi. (Zogwirizana: Chifukwa Kuphatikizanso Thupi Ndikutaya Kunenepa Kwatsopano)

Mungafunike kuganiziranso zolimbitsa thupi zomwe mumakonda za HIIT.

"Kafukufuku wasonyeza kuti zakudya zomwe zili ndi macronutrient enaake monga mafuta zimalimbikitsa kuthekera kokugwiritsa ntchito macronutrient ngati mafuta," akutero nkhwangwa. "Komabe, mukamachita masewera olimbitsa thupi mwamphamvu, thupi limasinthira kugwiritsa ntchito glycogen ngati mafuta mosasamala kanthu za kuchuluka kwanu kwa macronutrient." Monga momwe mungakumbukire kuyambira kale, malo ogulitsa glycogen amalimbikitsidwa ndi ma carbs, zomwe zikutanthauza kuti ngati simukudya zambiri, kulimbitsa thupi kwambiri kumatha kusokonekera. "M'malo mwake, kuchita masewera olimbitsa thupi mwamphamvu ndikofunika kuti thupi lizitha kutentha mafuta," akutero nkhwangwa. Chifukwa cha izi, othamanga ndi ochita masewera olimbitsa thupi omwe akuchita masewera olimbitsa thupi kwambiri monga CrossFit kapena HIIT ali bwino kuti azichita keto mu nyengo yawo yopuma kapena akakhala kuti sakuyang'ana kwambiri pakuchita bwino komanso akuyang'ana kwambiri pa kusintha kwa thupi.

Kumvera thupi lanu ndikofunikira mukamayanjana ndi keto ndi masewera olimbitsa thupi.

Izi ndizowona makamaka m'masabata angapo oyamba muli ndi chakudya cha keto, komanso munthawi yanu yonse. "Ngati nthawi zambiri mumamva kutopa, chizungulire, kapena kutopa, thupi lanu mwina silingagwire bwino ntchito chakudya chochepa kwambiri," akutero Booth. "Thanzi lanu ndi thanzi lanu ziyenera kukhala zofunika kwambiri. Onjezerani ma carbs ena ndikuwona momwe mukumvera. Ngati izi zimakupangitsani kukhala bwino, zakudya za keto sizingakhale zabwino kwa inu."

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