10 Zviratidzo uye Zviratidzo Zvekuti Uri muKetosis

Zvemukati

• 1. Kufema kwakaipa
• 2. Kurera huremu
• 3. Kuwedzera ketoni muropa
• 4. Kuwedzera ketoni mukufema kana weti
• 5. Nzara inodzvanyirira
• 6. Kuwedzera kwekutarisa uye simba
• 7. Kuneta kwenguva pfupi
• 8. Pfupi-yenguva inoderera mukuita
• 9. Nyaya dzekudya
• 10. Kusarara
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Ketogenic yekudya inzira inozivikanwa, inoshanda yekudzora huremu nekuvandudza hutano hwako.

Kana ikateedzerwa nemazvo, iyi yakaderera-carb, kudya kwemafuta akawanda kuchasimudza mwero ketone yeropa.

Izvi zvinopa manyowani matsva emafuta ako uye zvinokonzeresa zvakawanda zvehutano hwakasarudzika hweichi chikafu (,,).

Pakudya kwe ketogenic, muviri wako unoita akawanda maitiro ekuchinja, kusanganisira kuderedzwa kweiyo insulin mazinga uye kuwedzerwa kwemafuta kuputsika.

Kana izvi zvikaitika, chiropa chako chinotanga kuburitsa huwandu hwakawanda hwemaketoni kuti ape simba rehuropi hwako.

Zvisinei, zvinogona kuva zvakaoma kuziva kana iwe uri mu ketosis kana kwete.

Heano gumi zviratidzo uye zviratidzo zve ketosis, zvese zvakanaka nezvakaipa.

1. Kufema kwakaipa

Vanhu vanowanzo taura mweya wakaipa kana vangosvika kuzere ketosis.

Icho chaicho chakajairika divi mhedzisiro. Vanhu vazhinji pazvikafu zve ketogenic uye kudya kwakafanana, senge kudya kweAtkins, vanotaura kuti mweya wavo unotora hwema hwechibereko.

Izvi zvinokonzerwa nemaketone akakwira. Iyo chaiyo mhosva ndeye acetone, ketone inobuda mumuviri mune weti yako nekufema ().

Nepo kufema uku kungave kushoma pane kwakanakira hupenyu hwako hwemagariro, inogona kuve chiratidzo chakanakira chikafu chako. Vazhinji ketogenic dieters vanotsvaira meno avo kakawanda pazuva kana kushandisa chingamu isina shuga kuti vagadzirise nyaya.

Kana iwe uri kushandisa chingamu kana zvimwe zvinotsiva senge isina shuga-zvinwiwa, tarisa chinyorwa che carbs. Izvi zvinogona kukwidza yako mashuga eropa uye kudzikisa ketone mazinga.

Iyo ketone acetone inodzingwa neimwe nzira
mweya wako, izvo zvinogona kukonzera mweya wakaipa kana muchero-unonhuwirira paketogenic ketogenic.

2. Kurera huremu

Ketogenic chikafu, pamwe neyakajairika yakaderera-carb chikafu, zvinonyanya kushanda pakurasikirwa kwehuremu (,).

Sezvo huwandu hwehuremu hwekudzikira huremu hwakaratidza, iwe ungango sangana neapfupi- uye kwenguva refu-kurema uremu kana uchichinjira kune ketogenic chikafu (,).

Kurumidza kuonda kunogona kuitika mukati mevhiki yekutanga. Nepo vamwe vanhu vachitenda kuti kurasikirwa kwemafuta, zvinonyanya kuchengetwa carbs nemvura zvinoshandiswa kumusoro ().

Mushure mekudonha kwekutanga nekukurumidza muhuremu hwemvura, iwe unofanirwa kuenderera uchirasikirwa nemafuta emuviri zvinowirirana chero uchinge wakanamatira kuchikafu uye uchiramba uri mukushomeka kwekoriori.

Iyo ketone acetone inodzingwa neimwe nzira
mweya wako, izvo zvinogona kukonzeresa mweya wakaipa kana muchero unonhuwirira pane chikafu che ketogenic.

3. Kuwedzera ketoni muropa

Chimwe chezviratidzo zvekudya kwe ketogenic kudzikira kweshuga yeropa uye kuwedzera kwemaketone.

Sezvaunofambira mberi uchienda mukudya kwe ketogenic, unotanga kupisa mafuta nemaketoni seyakanyanya mafuta sosi.

Nzira yakatendeseka uye yakajeka yekuyera ketosis ndeyekuyera mwero wako weketone yeropa uchishandisa mita yakasarudzika.

Iyo inoyera ketone yako mazinga nekuverenga huwandu hwe beta-hydroxybutyrate (BHB) muropa rako.

Iyi ndiyo imwe yemaketoni ekutanga aripo muropa.

Sekureva kwevamwe nyanzvi pakudya kwe ketogenic, ketosis yekudya inotsanangurwa semaketani eropa anotangira pa 0.5-3.0 mmol / L.

Kuyera ketoni muropa rako ndiyo nzira yakatwasuka yekuyedza uye inoshandiswa muzvidzidzo zvakawanda. Nekudaro, chakanyanya kudzikira ndechekuti zvinoda pini diki yekukweva ropa kubva pamunwe wako ().

Uyezve, kits yekuyedza inogona kudhura. Neichi chikonzero, vanhu vazhinji vanozoita bvunzo imwe chete pasvondo kana imwe imwe svondo. Kana iwe uchida kuyedza kuyedza maketoni ako, Amazon ine sarudzo yakanaka inowanikwa.

Kuedza mazinga emaketone eropa aine tarisisa iri
iyo chaiyo nzira yekuziva kana iwe uri mu ketosis.

4. Kuwedzera ketoni mukufema kana weti

Imwe nzira yekuyera mwero ketone yeropa inoongorora mweya.

Inoongorora acetone, imwe yemaketone matatu makuru aripo muropa rako panguva ye ketosis (,).

Izvi zvinokupa pfungwa yematanho emuviri wako emaketone sezvo acetone yakawanda ichibva mumuviri kana iwe uri mune zvine hutano ketosis ().

Iko kushandiswa kweacetone mweya yekuongorora mweya kwakaratidzirwa kuve kwakaringana kunyangwe, kunyangwe iri shoma kupfuura nzira yekutarisa yeropa.

Imwe nzira yakanaka ndeyekuyera huvepo hwemaketani mumuti wako weti zuva nezuva nematanho ezviratidzo anokosha.

Izvi zvakare kuyera ketone kuburitsa kubudikidza neweti uye inogona kuve inokurumidza uye yakachipa nzira yekutarisa ako ketone mazinga zuva rega rega. Nekudaro, ivo havatariswe sekuvimbika zvakanyanya.

Iwe unogona kuyera ako ketone mazinga neanofema yekuongorora kana weti marara. Nekudaro, ivo havana kunyatsoita seyekutarisa ropa.

5. Nzara inodzvanyirira

Vanhu vazhinji vanotaura kuderera kwenzara vachiri kutevera ketogenic kudya.

Zvikonzero nei izvi zvichiitika zvichiri kuongororwa.

Zvisinei, zvakataurwa kuti kudzikiswa kwenzara uku kunogona kunge kuri nekuda kwekuwedzera kweprotein uye kudya kwemuriwo, pamwe nekushandurwa kwemuviri wako wenzara mahormone ().

Iyo ketoni pachayo inogona kukanganisa huropi hwako kudzikisira kudya (13).

Ketogenic kudya kunogona kuderedza zvakanyanya nzara uye nzara. Kana iwe uchinzwa uzere uye usingade kudya kakawanda sepakutanga, saka unogona kunge uri ketosis.

6. Kuwedzera kwekutarisa uye simba

Vanhu vanowanzo taura hutsi hwehuropi, kuneta uye kunzwa kurwara kana uchitanga chikafu chakaderera-carb. Izvi zvinonzi "yakaderera carb flu" kana "keto flu." Zvisinei, kwenguva refu ketogenic dieters vanowanzotaura kuwedzera kwekutarisa uye simba.

Paunotanga kudya kwakaderera-carb, muviri wako unofanirwa kujairana nekupisa mamwe mafuta ehuni, pane carbs.

Paunopinda ketosis, chikamu chikuru cheuropi chinotanga kupisa ketoni panzvimbo yeglucose. Zvinogona kutora mazuva mashoma kana vhiki kuti izvi zvitange kushanda nemazvo.

Ketoni inowedzera simba huropi hwako. Ivo vakatombo kuyedzwa munzvimbo yekurapa kuti varape hosha dzehuropi nemamiriro akaita sekukanganiswa uye kurasikirwa ndangariro (,,).

Naizvozvo, hazvishamise kuti kwenguva refu ketogenic dieters vanowanzo taura kuwedzera kujekesa uye nekuvandudza huropi basa (,).

Kubvisa carbs kunogona kubatsira kudzora uye kudzikamisa huwandu hweshuga yeropa. Izvi zvinogona kuwedzera kuwedzera kutarisisa nekuvandudza huropi mashandiro.

Mazhinji marefu-kwenguva ketogenic dieters anorondedzera kuvandudzwa kwehuropi mashandiro uye akasimba masimba emagetsi, pamwe nekuda kwekukwira kwemaketone uye akasimba mashuga eropa.

7. Kuneta kwenguva pfupi

Iyo yekutanga switch kune ketogenic dhayeti inogona kuve imwe yeakakura nyaya kune matsva ma dieters. Yayo inozivikanwa mhedzisiro mhedzisiro inogona kusanganisira kushaya simba uye kuneta.

Izvi zvinowanzo konzera kuti vanhu vasiye chikafu vasati vapinda ketosis izere uye vanokohwa zvakawanda zvenguva refu mabhenefiti.

Izvi zvinokanganisa zvakasikwa.Mushure memakumi emakore anoverengeka ekumhanya pane carb-inorema mafuta system, muviri wako unomanikidzwa kuchinjira kune rakasiyana system.

Sezvaunogona kutarisira, switch iyi haiitike nehusiku. Inowanzoda mazuva manomwe kusvika kumakumi matatu usati wave ketosis yakazara.

Kuti udzikise kuneta panguva ino switch, ungangoda kutora zvinowedzera zvemagetsi.

Electrolyte inowanzo rasika nekuda kwekukasira kudzikira mukati memvura yemuviri wako nekubviswa kwezvikafu zvakagadziriswa zvinogona kunge zvine munyu wakawedzerwa.

Paunenge uchiwedzera izvi zvinowedzera, edza kuwana 1,000 mg ye potassium uye 300 mg ye magnesium pazuva.

Pakutanga, unogona kutambura nekuneta uye kushaya simba. Izvi zvichapfuura kana muviri wako wajaira kumhanya pane mafuta nemaketoni.

8. Pfupi-yenguva inoderera mukuita

Sezvakakurukurwa pamusoro, kubvisa carbs kunogona kukonzera kuneta kwakawanda pakutanga. Izvi zvinosanganisira kuderera kwekutanga mukurovedza muviri.

Inonyanya kukonzerwa nekuderedzwa kwezvitoro zvako zveglycogen, izvo zvinopa hunyanzvi uye hunyanzvi hunyanzvi hwemafuta emhando dzese dzekunyanyisa kurovedza muviri.

Mushure memavhiki akati wandei, akawanda ketogenic dieters vanotaura kuti kwavo kuita kunodzokera pane zvakajairwa. Mune mamwe marudzi emitambo yekutsungirira uye zviitiko, chikafu che ketogenic chinogona kutobatsira.

Uyezve, pane zvimwe zvinobatsira - kunyanya kugona kuwedzera mafuta panguva yekurovedza muviri.

Imwe fundo yakakurumbira yakawana kuti vatambi avo vakachinjira kuchikafu che ketogenic vakapisa zvakaringana mazana maviri nemazana maviri emazana emafuta pavanenge vachirovedza muviri, zvichienzaniswa nevatambi vanga vasiri kutevera chikafu ichi ().

Kunyange zvisingaite kuti chikafu che ketogenic chinogona kuwedzera mashandiro evatambi vepamusoro, kana uchinge wagadziriswa mafuta chinofanirwa kukwana pakuita maekisesaizi uye mitambo yekuvaraidza ().

Ipfupi-yenguva inoderera mukuita inogona kuitika. Nekudaro, ivo vanowanzo kugadzirisa zvakare mushure mekutanga chikamu chekugadzirisa chapera.

9. Nyaya dzekudya

Ketogenic Kudya kazhinji kunosanganisira shanduko huru mumhando dzezvikafu zvaunodya.

Nyaya dzekugaya dzakaita sekudimburwa uye manyoka ndidzo dzinozoitika mhedzisiro pakutanga.

Dzimwe dzenyaya idzi dzinofanira kudzikira mushure menguva yekushandurwa, asi zvingave zvakakosha kuti uzive zvekudya zvakasiyana izvo zvinogona kunge zvichikonzera kugaya chikafu.

Zvakare, ita shuwa kuti udye akawanda ane hutano hwakadzika-carb veggies, ayo ari mashoma mu carbs asi achiri aine yakawanda fiber.

Chikurukuru, usaite chikanganiso chekudya chikafu chisina kusiyanisa. Kuita izvo zvinogona kuwedzera njodzi yako yezvinhu zvekudya uye kushomeka kwehutano.

Kuti ubatsire kuronga kudya kwako, ungangoda kuongorora 16 Zvikafu zvekudya pane Ketogenic Kudya.

Iwe unogona kusangana nenyaya dzekugaya, dzakadai sekuzvimbirwa kana manyoka, paunotanga kuchinjira kuchikafu che ketogenic.

10. Kusarara

Imwe nyaya hombe kune vazhinji ketogenic dieters kurara, kunyanya pavanotanga kuchinja chikafu chavo.

Vanhu vazhinji vanotaura kushaya hope kana kumuka husiku pavanotanga kudzikisa carbs avo zvakanyanya.

Nekudaro, izvi zvinowanzo gadzirisika mune imwe vhiki.

Vazhinji venguva refu ketogenic dieters vanoti ivo vanorara zvirinani kupfuura pakutanga mushure mekujairana nedhayeti.

Kurara kwakashata uye kushaya hope ndizvo zvakajairika zviratidzo panguva yekutanga nhanho dze ketosis. Izvi zvinowanzoita nani mushure memavhiki mashoma.

Chinokosha

Zviratidzo nezviratidzo zvinoverengeka zvinogona kukubatsira kuti uone kana uri ketosis.

Pakupedzisira, kana iwe uchitevera iwo marongero echikafu che ketogenic uye gara uchienderana, iwe unofanirwa kunge uri mune imwe nzira ketosis.

Kana iwe uchida kuongororwa kwakanyatsojeka, tarisa ketone mazinga muropa rako, weti kana mweya pavhiki.

Izvo zvataurwa, kana iwe uri kurasikirwa uremu, uchifarira yako ketogenic kudya uye kunzwa uine hutano, hapana chikonzero chekufungisisa pamusoro peako ketone mazinga.