Iwo 9 Akanyanya Keto Anowedzera

Zvemukati

• 1. Magnesium
• 2. MCT Mafuta
• 3. Omega-3 Fatty Acids
• 4. Vitamin D
• 5. Enzymes yekugaya
• 6. Exogenous Ketoni
• 7. Greens Upfu
• 8. Electrolyte Supplements kana Zvicherwa-Zvakapfuma Chikafu
• 9.Inowedzera kuti uwedzere Athletic Performance
• Icho Chinokosha

Sezvo kufarirwa kwechikafu che ketogenic kuchiri kuramba kuchikura zvinoitawo kufarira maitiro ekuvandudza hutano apo uchitevera ichi chakakora-mafuta, chakaderera-carb kudya chirongwa.

Nekuti chikafu cheketo chinocheka nzira dzinoverengeka dzechikafu, izano rakanaka rekuwedzera nemimwe mishonga.

Pasina kutaura, zvimwe zvinowedzera zvinogona kubatsira ma dieters kudzora zvakashata mhedzisiro yeketo flu uye kunyange kusimudzira mashandiro emitambo kana uchidzidziswa pane yakaderera-carb chikafu.

Heano akanakisa ekuwedzera ekuti utore pane keto chikafu.

1. Magnesium

Magnesium inyoro inowedzera simba, inodzora mashuga eropa uye inotsigira immune system yako ().

Tsvagiridzo inoratidza kuti nekuda kwemagnesium-inopedza mishonga, kuvimba nezvikafu zvakagadzirwa uye zvimwe zvinhu, chikamu chakanaka chevagari chine kana chiri panjodzi yekuvandudza kushomeka kwemagesium ().

Pane ketogenic yekudya, zvinogona kutonyanya kuomesa kusangana nemagniziyamu zvaunoda, sekudya kwakapfuma kwemagnesium sebhinzi nemichero zvakare zvakakwirira muma carbs.

Nezvikonzero izvi, kutora 200-400 mg ye magnesium pazuva kunogona kubatsira kana iwe uri pane keto chikafu.

Kuwedzera ne magnesium kunogona kubatsira kudzikisa mhasuru, kunetseka kurara uye kusagadzikana - zvese zviratidzo zvinowanzoitika kune avo vanochinja kuenda kuchikafu che ketogenic (,,).

Mimwe yemhando dzinonyanya kufema dzemagesium dzinosanganisira magnesium glycinate, magnesium gluconate uye magnesium citrate.

Kana iwe uchida kuwedzera yako magnesium kudya kuburikidza neketo-inoshamwaridzika chikafu, tarisa pakubatanidza izvi zvakaderera-carb, magnesium-rich sarudzo:

• Sipinachi
• Avocado
• Swiss chard
• Nhanga mbeu
• Mackerel

Avo vanotevera chikafu che ketogenic vanogona kunge vari panjodzi huru yekuvandudza kushomeka kwemagesium. Kutora magnesium yekuwedzera kana kudya yakaderera-carb, chikafu chine magnesium chinogona kukubatsira kuzadzisa zvaunoda zuva nezuva.

2. MCT Mafuta

Medium-chain triglycerides, kana MCTs, ndeye yakakurumbira yekuwedzera pakati keto dieters.

Izvo zvinogadzirwa zvakasiyana pane refu-cheni triglycerides, iyo yakajairika mhando yemafuta anowanikwa mune chikafu.

MCTs dzakaputswa pasi nechiropa chako uye nekukurumidza kupinda muropa rako uko kwavanogona kushandiswa seyakaunza hure hwehuropi hwako uye mhasuru.

Kokonati mafuta ndechimwe chezvinhu zvakapfuma zvakasikwa zveMCTs, iine 17% yemafuta ayo acids ari muchimiro cheMCTs pamwe neanogona metabolic mabhenefiti ().

Zvisinei, kutora mafuta eMCT (akaitwa nekuzviparadzanisa neMCTs kubva kukokonati kana mafuta emuchindwe) inopa imwe yakanyanya kuwanda muyero weMCT uye inogona kubatsira kune avo vanotevera ketogenic yekudya.

Kuwedzera neMCT mafuta kunogona kubatsira keto dieters sezvo inogona kukurumidza kuwedzera mafuta ako, izvo zvinowedzera ketone mazinga uye zvinokubatsira kuti ugare mu ketosis ().

Izvo zvakaratidzirwawo kukurudzira kuonda uye kuwedzera manzwiro ekuzara, izvo zvinogona kubatsira kune avo vanoshandisa iyo ketogenic kudya senge yekudzora uremu chishandiso ().

MCT oiri inogona kuwedzerwa zviri nyore mukuzungunuka uye smoothies kana kungotorwa ne spoonful yekukurumidza mafuta ekuwedzera.

Ipfungwa yakanaka kutanga nediki diki (1 teaspoon kana 5 ml) yeMCT mafuta kuti uone maitiro anoita muviri wako usati wawedzera kune yakadomwa dosi yakanyorwa pane yekuwedzera bhodhoro.

MCT oiri inogona kukonzera zviratidzo senge manyoka uye kusvotwa mune vamwe vanhu.

MCT mafuta mhando yemafuta anokurumidza kugayiwa ayo anogona kushandiswa kubatsira ketogenic dieters kusimudzira kudya kwemafuta uye kugara mu ketosis.

3. Omega-3 Fatty Acids

Omega-3 fatty acid inowedzera, senge hove kana krill mafuta, vakapfuma mu omega-3 fatty acids eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA), iyo inobatsira hutano munzira dzakawanda.

EPA uye DHA zvakawanikwa zvichideredza kuzvimba, kudzikira kwechirwere chemwoyo uye kudzivirira kupera kwepfungwa ().

Kudya kwekuMadokero kunowanzo kuve kwakakwirira mu omega-6 fatty acids (inowanikwa mune zvekudya zvakaita semafuta emiriwo uye chikafu chakagadziriswa) uye yakaderera mu omega-3s (inowanikwa muhove dzakakora).

Uku kusaenzana kunogona kusimudzira kuzvimba mumuviri uye kwave kwakabatanidzwa nekuwedzera kwezvirwere zvakawanda zvinopisa ().

Omega-3 zvinowedzera zvinogona kubatsira zvakanyanya kune vanhu vane ketogenic kudya, sezvo ivo vachigona kubatsira kuchengetedza hutano omega-3 kune omega-6 chiyero kana uchitevera kudya kwemafuta akawanda.

Uyezve, omega-3 zvinowedzera zvinogona kuwedzera ketogenic dhayeti kukanganisa kwehutano hwakazara.

Imwe ongororo yakaratidza kuti vanhu vanotevera ketogenic dhayeti avo vakawedzera ne omega-3 fatty acids kubva ku krill mafuta vakasangana zvakanyanya kuderera mu triglycerides, insulin uye yekumakisa mamaki kupfuura avo vasina ().

Paunenge uchitenga omega-3 zvinowedzera, sarudza chiratidzo chinozivikanwa chinopa kanosvika 500 mg yeEPA uye DHA pa1,000 mg inoshumira.

Avo vari pamishonga yekuonda-ropa vanofanira kubvunza chiremba vasati vatora omega-3 zvinowedzera, sezvo ivo vachigona kuwedzera njodzi yako yekubuda ropa nekuwedzera kutetepa ropa rako ().

Kuti uwedzere kudya kwako kweomega-3 fatty acids kuburikidza neketo-inoshamwaridzika chikafu, idya yakawanda salmon, sardines uye anchovies.

Omega-3 fatty acid inowedzera inogona kudzora kuzvimba, yakaderera chirwere chemoyo njodzi uye kubatsira kubatsira hutano hwakanaka hwe omega-3s kune omega-6s.

4. Vitamin D

Kuva nehupamhi hwevithamini D kwakakosha kune hutano hwemunhu wese, kusanganisira vanhu vanotevera ketogenic kudya.

Keto dhayeti hazvireve kuti inokuisa padanho repamusoro rekuita kushomeka kwevhitamini D, asi sezvo kushomeka kwevhitamini D kwakajairika, kuwedzera nevhitamini iyi izano rakanaka ().

Vitamin D yakakosha pamabasa mazhinji emuviri, kusanganisira kufambisa kunwa kwecalcium, chinovaka icho chinogona kunge chisipo pane ketogenic chikafu, kunyanya kune avo vane lactose vasingashivirane ().

Vitamin D inobatawo kutsigira immune system yako, kuronga maseru kukura, kusimudzira hutano hwemabhonzo uye kudzikisa kuzvimba mumuviri wako ().

Sezvo chikafu chidiki chiri manyuko akanaka eichi chakakosha vhitamini, vazhinji vashandi vehutano vanokurudzira vhitamini D kuwedzera kuti vave nechokwadi chekudya kwakakodzera.

Chiremba wako anogona kumhanyisa bvunzo yeropa kuti aone kana iwe usina kukwana muvhitamini D uye ubatsire kunyorera dosi yakakodzera zvinoenderana nezvaunoda.

Sezvo kushomeka kwevhitamini D kwakajairika, inogona kunge iri zano rakanaka kune vanhu vanotevera chikafu che ketogenic kuti vawone mavhitamini D avo akaongororwa uye vachiwedzera zvinoenderana.

5. Enzymes yekugaya

Kumwe kwekunyunyuta kukuru kweavo vatsva kuchikafu che ketogenic ndechekuti mafuta ane huwandu hweiyi nzira yekudya akaomarara pane yavo yekugaya system.

Sezvo chikafu cheketo chingave chinosvika makumi manomwe neshanu emafuta, ayo anoshandiswa kudya chikafu chiri pasi mumafuta anogona kuona zvisingaite zviratidzo zvemudumbu senge kusvotwa uye manyoka.

Mukuwedzera, kunyange zvazvo ketogenic kudya kunongova nemwero muprotini, inogona kunge ichiri yakawandisa kupfuura iyo vamwe vanhu vajaira, iyo inogona kukonzeresa kugaya mhedzisiro.

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Uyezve, ma enzymes eproteolytic, ayo ari ma enzymes anobatsira kuputsa nekugaya mapuroteni, akaratidzirwa kudzikisira post-Workout kusuwa, iyo inogona kunge iri bhonasi yevanofarira kurovedza muviri pane keto chikafu (,).

Kutora chinowedzeredza chekugaya icho chine zvese zveprotease uye lipase enzymes, iyo inoputsa mapuroteni nemafuta zvakateerana, zvinogona kubatsira kudzikamisa zviratidzo zvekugaya zvine chekuita nekuchinjira kune keto chikafu.

6. Exogenous Ketoni

Ecogenous ketoni maketoni anopihwa kuburikidza nechokunze sosi, nepo endo native ketoni ndiyo mhando inogadzirwa zvakasikwa nemuviri wako kuburikidza neyakaitwa inonzi ketogenesis.

Exogenous ketone zvinowedzerwa zvinowanzo shandiswa nevaya vanotevera ketogenic dhayeti kuwedzera ropa ketone mazinga.

Kunze kwekugona kubatsira iwe kusvika ketosis nekukurumidza, zvakawandisa ketone zvinowedzera zvakabatanidzwa kune zvimwe zvakanaka zvakare.

Semuenzaniso, ivo vakaratidzirwa kusimudzira mashandiro emitambo, kukurumidza mhasuru kupora uye kudzikisa chishuwo (,).

Zvisinei, kutsvakurudza pamusoro pemaketoni akawandisa kunogumira, uye nyanzvi dzakawanda dzinopikisa kuti izvi zvinowedzera hazvidikanwi kune keto dieters.

Pamusoro pezvo, zvizhinji zvezvidzidzo zvemaketone anowoneka zvakashandisa mhando ine simba yemaketone anoshamisa anonzi ketone esters, kwete ketone salts, inova ndiyo fomu inowanzoonekwa inowanikwa mune zvinowedzera zvinowanikwa kune vatengi.

Nepo vamwe vanhu vangawana izvi zvinowedzera zvichibatsira, kumwe kutsvagurudza kunodiwa kumisikidza izvo zvavanogona kubatsirwa nenjodzi.

Ecogenous ketoni inogona kubatsira kukwidza ketone mazinga, kudzikisira chishuwo uye kuwedzeredza kuita kwemitambo. Nekudaro, kumwe kutsvagurudza kunodiwa kuti umise kushanda kweizvi zvinowedzera.

7. Greens Upfu

Kuwedzera kudyiwa kwemuriwo chinhu chinofanirwa kutariswa nemunhu wese.

Muriwo une akasiyana mavitamini, zvicherwa uye zvine simba zvinomera zvinowirirana zvinogona kurwisa kuzvimba, kudzikisa chirwere njodzi uye kubatsira muviri wako mashandiro pane akakwana mazinga.

Kunyangwe asiri munhu wese anotevera chikafu cheketo chiri kushomeka mukudya kwavo kwemuriwo, chirongwa chekudya ichi chinoita kuti zvinyanye kuoma kudya zvakakwana zvekudya zvemiti.

Nzira inokurumidza uye yakapusa yekusimudzira yako yekudyara miriwo ndeyekuwedzera iyo greens poda kune yako yekuwedzera regimen.

Mazhinji magreen powders ane musanganiswa weupfu michero senge sipinashi, spirulina, chlorella, kare, broccoli, wheatgrass nezvimwe.

Greens powders inogona kuwedzerwa kune zvinwiwa, kuzunza uye smoothies, ichivaita nzira iri nyore yekuwedzera kudya kwako kwezvibereko zvine hutano.

Vaya vanotevera ketogenic kudya vanogona zvakare kutarisa kuwedzera zvimwe-chikafu-chakaderera-carb miriwo kuzvikafu zvavo uye zvinwiwa.

Kunyangwe iyo isingafanire kushandiswa seinotsiva chibereko chitsva, yakanaka-yakaenzana magidhi upfu inzira yakanakisa uye yakapusa yeketo dieters yekuwedzera kuwedzera kwehutano kuchirongwa chavo chekudya.

Greens powders ane hupfu mafomu ezvirimwa zvine hutano senge sipinashi, spirulina uye kare. Vanogona kupa sosi iri nyore yezvivakwa kune avo vanotevera ketogenic kudya.

8. Electrolyte Supplements kana Zvicherwa-Zvakapfuma Chikafu

Kutarisa pakuwedzera zvicherwa kuburikidza nekudya kwakakosha kune vanhu vanotevera chikafu che ketogenic, kunyanya pavanotanga kuchinjira kunzira iyi yekudya.

Mavhiki ekutanga anogona kunetsa sezvo muviri uchichinjira kune yakaderera kwazvo nhamba ye carbs anodyiwa.

Kuchinja kune ketogenic dhayeti kunoguma nekuwedzera kurasikirwa kwemvura kubva mumuviri ().

Nhanho dze sodium, potasium uye magnesium inogona kudonha futi, zvichitungamira kuzviratidzo zveketo furu, senge kutemwa nemusoro, mhasuru cramps uye kuneta ().

Pamusoro pezvo, vatambi vanotevera chikafu cheketo vanogona kusangana nekuwedzera kurasikirwa kwemvura uye electrolyte kuburikidza nekutuka ().

Kuwedzera sodium kuburikidza nekudya ndiyo nzira yakanakisa. Kungoisa salting zvekudya kana kusefa muto wakagadzirwa nemabouillon cubes kunofanirwa kufukidza vanhu vazhinji zvinowedzera sodium zvido.

Kuwedzera kudya kwako kwe potassium- uye chikafu chine magnesium kunogona kupokana nekurasikirwa neaya akakosha mamineral, futi.

Miti yakasvibira ine mashizha, nzungu, avocado nembeu zvese zvine chekudya zvine keto zvakakwirira mune zvese magnesium uye potasium.

Electrolyte zvinowedzera zvine sodium, potasium uye magnesium zviripo zvakare.

Vanhu vanotevera chikafu che ketogenic vanofanirwa kutarisa kuwedzera kwavo kudyiwa kwesodium, potasium uye magnesium kudzivirira zviratidzo zvisingafadzi senge kutemwa nemusoro, mhasuru cramps uye kuneta.

9.Inowedzera kuti uwedzere Athletic Performance

Vatambi vari kutsvaga kusimudzira mashandiro pavanenge vari pane ketogenic yekudya vanogona kubatsirwa nekutora anotevera ekuwedzera.

• Gadzira monohydrate: Creatine monohydrate ndeye yakatsvakurudzwa zvakanyanya yekudya yekuwedzera iyo yakaratidzirwa kusimudzira mhasuru kuwana, kugadzirisa maitiro ekurovedza muviri uye kuwedzera simba (,).
• Caffeine: Imwe mukombe wekofi kana green tii inogona kubatsira kuita kwemitambo nekusimudzira masimba esimba, kunyanya mumitambo ichichinjira kuchikafu cheketo ().
• Mapazi-cheni amino acids (BCAAs): Mapazi-cheni amino asidhi anowedzera akawanikwa kuti adzikise kurovera-zvine chekuita nemhasuru kukuvara, mhasuru kusuwa uye kuneta panguva yekurovedza muviri (,,).
• HMB (beta-hydroxy beta-methylbutyrate): HMB inogona kubatsira kudzikisa kurasikirwa kwemhasuru uye kuwedzera mhasuru, kunyanya kune avo vari kutanga chirongwa chekurovedza muviri kana kuwedzera kusimba kwekushanda kwavo (,).
• Beta-alanine: Kuwedzera neamino acid beta-alanine kunogona kubatsira kudzivirira kuneta uye kutsamwa kwemhasuru kana uchitevera chikafu cheketogenic (,).

Vatambi vanotevera chikafu che ketogenic vanogona kubatsirwa kubva kune zvimwe zvinowedzera izvo zvinochengetedza mhasuru, kuwedzera mashandiro uye kudzivirira kuneta.

Icho Chinokosha

Iyo yakakwira-mafuta, yakaderera-carb ketogenic chikafu chinoteverwa nekuda kwezvikonzero zvakasiyana, kubva mukusimudzira uremu kurasika kusvika mukusimudzira mutambo wemitambo.

Zvimwe zvinowedzera zvinogona kuita kuti nzira yekudya iyi ive nyore uye kubatsira kudzikisa zviratidzo zveketo flu.

Uyezve, akawanda ekuwedzera anogona kusimudzira kukosha kwehutano hweketogenic chirongwa chekudya uye kunyange kusimudzira kuita kwemitambo.

Kutora izvi zvinowedzera zvinogona kubatsira kukwidziridza kudya kunovaka uye kubvumidza iwe kubudirira panguva yekudya keto.