7 Matipi Ekupinda muKetosis

Zvemukati

• 1. Minimize Yako Carb Kudya
• 2. Sanganisira Kokonati Oiri Mune Chikafu Chako
• 3. Ramp up yako Panyama Chiitiko
• 4. Wedzera Mafuta Ako Ane Hutano Kudya
• 5. Edza Kutsanya Kupfupi kana Kufuta Kwemafuta
• 6. Chengetedza Zvakaringana Mapuroteni Kudya
• 7. Edza Matanho eKetone uye Gadzirisa Kudya Kwako Sezvinodiwa

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

Kana iwe ukatenga chimwe chinhu kuburikidza nekubatanidza pane ino peji, isu tinogona kuwana diki komisheni. Izvi zvinoshanda sei.

Ketosis ndeye yakajairika metabolic maitiro ayo anopa akati wandei hutano mabhenefiti.

Munguva ketosis, muviri wako unoshandura mafuta kuita macompound anozivikanwa semaketone uye anotanga kuashandisa seyakanyanya sosi yesimba.

Zvidzidzo zvakaona kuti kudya kunosimudzira ketosis kunobatsira zvakanyanya pakurasikirwa nehuremu, zvichikonzerwa nechikamu chavo chekuda kudya-kudzvinyirira mhedzisiro (,).

Kutsvaga kuri kubuda kunoratidza kuti ketosis inogona kubatsirawo rudzi rwechipiri chirwere cheshuga uye kusagadzikana kwetsinga, pakati pemamwe mamiriro (,).

Izvo zvataurwa, kuzadzikisa mamiriro e ketosis kunogona kutora rimwe basa uye kuronga. Izvo hazvisi zvakapusa sekucheka carbs.

Heano matanho manomwe anoshanda ekupinda ketosis.

1. Minimize Yako Carb Kudya

Kudya chakaderera-carb chikafu ndicho chinhu chakanyanya kukosha mukuzadzisa ketosis.

Kazhinji, maseru ako anoshandisa glucose, kana shuga, senzira yavo huru yemafuta. Nekudaro, mazhinji maseru ako anogona zvakare kushandisa mamwe manyuko emafuta. Izvi zvinosanganisira fatty acids, pamwe nemaketoni, ayo anozivikanwawo semitumbi yemaketone.

Muviri wako unochengeta glucose muropa rako uye mhasuru iri muchimiro cheglycogen.

Kana kudya kwecarb kwakaderera kwazvo, zvitoro zveglycogen zvinoderedzwa uye huwandu hwehomoni insulin kuderera. Izvi zvinobvumira mafuta acids kuti aburitswe kubva kumafuta ezvitoro mumuviri wako.

Chiropa chako chinoshandura mamwe emafuta aya asidi mumaketone miviri acetone, acetoacetate uye beta-hydroxybutyrate. Aya maketoni anogona kushandiswa semafuta nezvikamu zvehuropi (,).

Iwo mwero wekurambidzwa kwecarb inodiwa kuti ikonzere ketosis yakati siyanei. Vamwe vanhu vanofanirwa kudzikisira net carbs (yakazara carbs kubvisa fiber) kune magiramu makumi maviri pazuva, nepo vamwe vanogona kuwana ketosis vachidya kaviri huwandu uhwu kana kupfuura.

Nechikonzero ichi, kudya kweAtkins kunotsanangura kuti carbs inongobvumidzwa kune makumi maviri kana mashoma magiramu pazuva kwevhiki mbiri kuvimbisa kuti ketosis inowanikwa.

Mushure meiyi poindi, zvidiki zve carbs zvinogona kuwedzerwa kudzoka kuchikafu chako zvishoma nezvishoma, sekureba ketosis ichichengetedzwa.

Mune chidzidzo chevhiki-rimwe, vanhu vakafutisa vane chirwere cheshuga 2 avo vanogumira kudya kwecarb kusvika 21 kana mashoma magiramu pazuva vanoona mazuva ese eurinary ketone excretion mazinga aive makumi maviri neshanu pakakwirira kupfuura iwo mavambo ekutanga ().

Mune kumwe kuongorora, vanhu vakuru vane mhando 2 chirwere cheshuga vakabvumidzwa magiramu 20-50 emagetsi anodyiwa pazuva, zvinoenderana nehuwandu hwemagiramu aivabvumidza kuchengetedza mwero weketone muropa mukati mechinhanho che 0.5-3.0 mmol / L ().

Aya macarb uye ketone masosi anorayirwa kune vanhu vanoda kupinda ketosis kukurudzira kuonda, kudzora mashuga eropa kana kuderedza chirwere chemoyo chinokonzera njodzi.

Kusiyana neizvi, kurapa ketogenic kudya kunoshandiswa kwekufa pfuti kana seyedzo yekurapa kenza inowanzo gonesa carbs kusvika pasi pe5% yemacalorie kana mashoma pane magiramu gumi nemashanu pazuva kuenderera mberi nekukwirisa ketone mazinga (,).

Zvisinei, chero munhu anoshandisa chikafu ichi pakurapa anofanirwa kungoita zvakadaro achitarisirwa nachiremba.

Kuganhurira yako carb inodya kusvika 20-50 net gramu pazuva inoderedza shuga yeropa uye insulin mazinga, zvichitungamira mukuburitswa kwemafuta akachengetwa acids ayo chiropa chako chinoshandurwa kuita ketoni.

2. Sanganisira Kokonati Oiri Mune Chikafu Chako

Kudya mafuta ekokonati kunogona kukubatsira kuti upinde ketosis.

Iine mafuta anonzi epakati-ketani triglycerides (MCTs).

Kusiyana nemafuta mazhinji, maMCT anokurumidza kufutwa uye anotorwa akananga kuchiropa, uko kwaanogona kushandiswa nekukurumidza kwesimba kana kushandurwa kuita ketoni.

Muchokwadi, zvakataurwa kuti kunwa mafuta ekokonati kunogona kuva imwe yenzira dzakanakisa dzekuwedzera mwero weketone muvanhu vane chirwere cheAlzheimer uye kumwe kushungurudzika kwehurongwa hwemitsipa ().

Kunyangwe mafuta ekokonati aine mhando ina dzeMCTs, 50% yemafuta ayo anouya kubva kurudzi runonzi lauric acid.

Imwe tsvagiridzo inoratidza kuti mafuta masosi ane yakakwira muzana ye lauric acid inogona kuburitsa yakanyanya kutsiga nhanho ye ketosis. Izvi zvinodaro nekuti yakagadziriswa zvishoma nezvishoma kupfuura mamwe maMCTs (,).

MCTs yanga ichishandiswa kukonzeresa ketosis muvana vane pfari pasina kudzora carbs zvakanyanya seyakajairwa ketogenic kudya.

Muchokwadi, ongororo dzinoverengeka dzakawana kuti yakakwira-MCT chikafu ine makumi maviri muzana emakori kubva ku carbs inoburitsa mhedzisiro yakafanana neyakajairwa ketogenic chikafu, icho chinopa mashoma pane mashanu muzana emakori kubva ku carbs (,,).

Kana uchiwedzera mafuta ekokonati kuchikafu chako, ipfungwa yakanaka kuzviita zvishoma nezvishoma kudzikisira mhedzisiro yemudumbu senge kupwanya mudumbu kana manyoka.

Tanga nepasipuni imwe pazuva uye shanda kusvika kune maviri kana matatu mashupuni zuva nezuva pamusoro pevhiki. Unogona kuwana mafuta ekokonati kuchitoro chako chemuno kana kuitenga online.

3. Ramp up yako Panyama Chiitiko

Nhamba inowedzera yezvidzidzo yakawana kuti kuve mu ketosis kunogona kubatsira kune mamwe marudzi emitambo, kusanganisira kutsungirira kurovedza muviri (,,,).

Uye zvakare, kuve nekushingaira kunogona kukubatsira kuti upinde ketosis.

Paunorovedza muviri, unopedza muviri wako muzvitoro zveglycogen. Kazhinji, izvi zvinowedzerwazve kana iwe uchidya carbs, ayo akaputswa kuita glucose ndokuzoshandurwa kuita glycogen.

Zvisinei, kana kudya kwecarb kwakaderedzwa, zvitoro zveglycogen zvinoramba zvakaderera. Mukupindura, chiropa chako chinowedzera kugadzirwa kwayo kwemaketone, ayo anogona kushandiswa seimwe mafuta chinobva mutsandanyama dzako.

Imwe ongororo yakawana kuti pakadzika ketoni kuwanda, kurovedza muviri kunowedzera mwero unogadzirwa nemaketoni. Nekudaro, kana ketoni dzeropa dzatokwidziridzwa, hadzikwire nekurovedza muviri uye dzinogona kudzikira kwenguva pfupi ().

Uye zvakare, kushanda kunze kwekutsanya mamiriro kwakaratidzirwa kutyaira kumusoro ketone mazinga (,).

Muchidzidzo chidiki, vakadzi vapfumbamwe vakura vairovedza muviri pamberi kana mushure mekudya. Masero avo emaketone eropa aive 137-314% akakwira pavakaitisa muviri vasati vadya pane pavairovedza mushure mekudya ().

Ramba uchifunga kuti kunyangwe kurovedza muviri kuchiwedzera kugadzirwa kweketone, zvinogona kutora vhiki imwe chete kana kuti muviri wako uchinje kushandisa ketoni uye mafuta acids semafuta ekutanga. Munguva ino, kuita kwemuviri kunogona kuderedzwa kwenguva pfupi ().

Kuita chiitiko chemuviri kunogona kuwedzera ketone mazinga panguva yekurambidzwa kwecarb. Mhedzisiro iyi inogona kukwidziridzwa nekushanda kunze mune yekutsanya mamiriro.

4. Wedzera Mafuta Ako Ane Hutano Kudya

Kudya mafuta akawanda ane hutano kunogona kusimudzira ketone yako uye kukubatsira iwe kusvika ketosis.

Chokwadi, yakaderera kwazvo-carb ketogenic kudya hakungoderedze carbs chete, asi zvakare kune akakwirira mumafuta.

Ketogenic dhayeti yehuremu hwekurema, hutano hwesimba uye kurovedza muviri zvinowanzo kupa pakati pe60-80% yemakori kubva kumafuta.

Iyo yakasarudzika ketogenic kudya kunoshandiswa kwekufa pfuti kwakatowanda mumafuta, uye kazhinji 85-90% yemakoriyori kubva kumafuta ().

Nekudaro, kunyanyisa kwakanyanya kwemafuta kutora hazvireve kuti inoshandura kuita yakakwira ketone mazinga

Chidzidzo chevhiki nhatu chevanhu gumi nevaviri vakagwinya vakafananidza mhedzisiro yekutsanya neakasiyana huwandu hwemafuta anodyiwa pamhepo ketone mazinga.

Pakazara, ketone mazinga akawanikwa akafanana kune vanhu vanoshandisa 79% kana 90% yemakori kubva kumafuta ().

Uyezve, nekuti mafuta anoumba huwandu hwakakura kudaro hwehutachiona hwe ketogenic, zvakakosha kusarudza mhando dzemhando yepamusoro.

Mafuta akanaka anosanganisira maorivhi, mafuta avocado, coconut mafuta, ruomba, mafuta enguruve uye tallow. Uye zvakare, kune zvakawanda zvine hutano, zvine mafuta akawanda zvekudya zvakare zvakaderera kwazvo mumacarbs.

Zvisinei, kana chinangwa chako chiri kuonda, zvakakosha kuti uve nechokwadi chekuti hausi kushandisa macalorie akawandisa, sezvo izvi zvingaite kuti uremu hwako huderere.

Kudya makumi matanhatu muzana emakori kubva kumafuta kunobatsira kuwedzera ako ketone mazinga. Sarudza mafuta akasiyana siyana kubva kune zvirimwa nemhuka.

5. Edza Kutsanya Kupfupi kana Kufuta Kwemafuta

Imwe nzira yekupinda ketosis kuenda kusadya kwemaawa akati wandei.

Muchokwadi, vanhu vazhinji vanopinda mune yakapfa ketosis pakati pekudya kwemangwanani uye kwekuseni

Vana vane pfari dzimwe nguva vanotsanya kwemaawa makumi maviri nemana kusvika makumi mana nesere vasati vatanga kudya ketogenic. Izvi zvinoitirwa kuti upinde ketosis nekukurumidza kuitira kuti pfari dzinogona kuderedzwa nekukurumidza (,).

Kutsanya kuri pakati nepakati, nzira yekudya iyo inosanganisira kutsanya kwenguva pfupi, kunogona zvakare kukonzera ketosis (,).

Uyezve, "kutsanya kwemafuta" imwe nzira yekusimudzira ketone inoteedzera mhedzisiro yekutsanya.

Inosanganisira kudya zvinosvika chiuru macalorie pazuva, 85-90% ayo anobva kumafuta. Iko kusanganiswa kwekoriori yakaderera uye kwakanyanya mafuta kudya kunogona kukubatsira kuti uwane ketosis nekukurumidza.

Chidzidzo cha1965 chakaratidza kurasikirwa kukuru kwemafuta muvarwere vakawandisa avo vaitevera mafuta nekukurumidza. Zvisinei, vamwe vaongorori vakataura kuti mhedzisiro iyi inoita kunge yakawedzeredzwa zvakanyanya ().

Nekuti kutsanya kwemafuta kwakadzika kwazvo mumapuroteni uye macalorie, inofanirwa kuteverwa kwemazuva matatu kusvika mashanu ekudzivirira kurasikirwa kwakanyanya kwemhasuru. Zvinogona zvakare kuve zvakaoma kunamatira kune anopfuura mazuva akati wandei.

Heano mamwe matipi uye mazano ekuita mafuta nekukurumidza kuti upinde mu ketosis.

Kutsanya, kumbomira nekutsanya uye "mafuta kutsanya" zvese zvinogona kukubatsira iwe kupinda ketosis nekukurumidza.

6. Chengetedza Zvakaringana Mapuroteni Kudya

Kuzadzikisa ketosis kunoda kudya kweprotein kwakaringana asi kusiri kunyanyisa.

Iyo yakasarudzika ketogenic chikafu chinoshandiswa mune pfari varwere inorambidzwa mune ese ma carbs uye mapuroteni ekuwedzera ketone mazinga.

Kudya kwakafanana kunogona kubatsirawo varwere vegomarara, sezvo kunogona kudzikamisa bundu kukura (,).

Zvisinei, kune vanhu vazhinji, kuderedza mapuroteni ekuwedzera kugadzirwa kweketone haisi tsika yakanaka.

Kutanga, zvakakosha kushandisa mapuroteni akakwana kupa chiropa nemaamino acids ayo anogona kushandiswa kune gluconeogenesis, iyo inoshandura ku "kugadzira glucose itsva."

Mukuita uku, chiropa chako chinopa glucose yemasero mashoma uye nhengo mumuviri wako izvo zvisingakwanise kushandisa ketoni semafuta, senge maseru ako matsvuku eropa uye zvikamu zveitsvo nehuropi.

Chechipiri, kudya kweproteinini kunofanirwa kuve kwakaringana kuchengetedza mhasuru kana kudya kwecarb kwakaderera, kunyanya panguva yekuremerwa.

Kunyangwe kurasikirwa uremu kazhinji kuchikonzera kurasikirwa kwemaviri mhasuru uye mafuta, kudya zvakakwana mapuroteni pane yakaderera-carb ketogenic chikafu kunogona kubatsira kuchengetedza mhasuru (,).

Ongororo dzinoverengeka dzakaratidza kuti kuchengetedzwa kwemhasuru uye kushanda kwemuviri kunowedzerwa apo kudya kweprotein kuri muchikamu che0.55-0.77 gramu paundi (1.2-1.7 gramu pa kilogiramu) yehuremu hwakaonda ().

Muhuremu hwekudzikira kwekudzidza, zvakaderera-carb zvikafu zvine mapuroteni kudya mukati meiyi renji zvakawanikwa zvichikurudzira uye kuchengetedza ketosis (,,,).

Mune kumwe kuongorora kwevanhurume gumi nevasere, kutevera chikafu cheketogenic chinopa makumi matatu muzana emakori kubva kumaprotein kwemavhiki mana kwakatungamira kumaketone eropa e1.52 mmol / L, paavhareji. Izvi zvakanaka mukati me 0.5-3.0 mmol / L renji yezvikafu ketosis ().

Kuti uverenge mapuroteni ako anodiwa pane ketogenic dhayeti, wedzera huremu hwako hwakaringana mumapaundi ne0.55 kusvika 0.77 (1.2 kusvika 1.7 mumakirogiramu). Semuenzaniso, kana huremu hwako hwemuviri hwakakwana mapaundi 130 (59 kg), mapuroteni ako anodyiwa anofanirwa kunge ari 71-100 magiramu.

Kudya mapuroteni mashoma kunogona kutungamira mukurasikirwa nemhasuru, nepo kuwedzerwa kweprotein kungadzvinyirira kugadzirwa kweketone.

7. Edza Matanho eKetone uye Gadzirisa Kudya Kwako Sezvinodiwa

Kufanana nezvinhu zvakawanda mukudya zvinovaka muviri, kuwana uye kuchengetedza nyika ketosis inonyanya kukosheswa.

Naizvozvo, zvinogona kubatsira kuyedza ako ketone mazinga kuti uve nechokwadi chekuti uri kuzadzisa zvinangwa zvako.

Mhando nhatu dzemaketone - acetone, beta-hydroxybutyrate uye acetoacetate - inogona kuyerwa mukufema kwako, ropa kana weti.

Acetone inowanikwa mukufema kwako, uye zvidzidzo zvakasimbisa kuyedza acetone mweya yekufema inzira yakavimbika yekutarisa ketosis muvanhu vanotevera ketogenic kudya (,).

Iyo mita yeKetonix inoyera acetone mukufema. Mushure mekufemera mukati memamita, ruvara runopenya kuratidza kana iwe uri mu ketosis uye nematanho ako akakwirira.

Ketoni inogona kuyerwa zvakare nemetera yeropa ketone. Zvakafanana nemashandiro anoita mita yemaglucose, donhwe diki reropa rinoiswa patambo inoiswa mumamita.

Inoyera huwandu hwebeta-hydroxybutyrate muropa rako, uye yakawanikwawo sechiratidzo cheketosis ().

Iko kusakosha kwekuyera ketoni yeropa ndeyekuti mitsetse yacho inodhura kwazvo.

Pakupedzisira, ketone yakayerwa mumuti ndeye acetoacetate. Ketone weti mitsetse yakanyikwa mumuti uye inoshandura akasiyana shades epingi kana epepuru zvichienderana nezinga remaketoni aripo. Ruvara rwakasviba runoratidza yakakwira ketone mazinga.

Ketone weti mitsetse iri nyore kushandisa uye zvisina mutengo. Kunyangwe kunyatsoita kwavo mukushandisa kwenguva refu kwakabvunzwa, ivo vanofanira kutanga vape humbowo hwekuti uri mu ketosis.

Imwe ongororo ichangoburwa yakawana kuti ketoni dzekuweti dzinowanzo kuve dzakakwirira mangwanani uye mushure mekudya kwemanheru pane ketogenic dhayeti ().

Kushandisa imwe kana yakawanda yedzimwe nzira kuyedza ketoni kunogona kukubatsira kuti uone kana iwe uchida kugadzirisa chero chinhu kuti upinde mu ketosis.