Unogona Kubiridzira pane Keto Kudya?

Zvemukati

• Kubiridzira kudya kana mazuva anovhiringidza ketosis
• Maitiro ekudzoreredza kubva pakubiridzira kwekudya
• Matipi ekudzivirira kubiridzira
• Chinokosha

Keto dhayeti yakadzika kwazvo carb, kudya kwemafuta kwakakurumbira kunozivikanwa nehuremu hwayo hwekurema.

Iyo inokurudzira ketosis, iyo metabolic mamiriro umo muviri wako unopisa mafuta sosi yayo yekutanga sosi yesimba pane carbs ().

Sezvo chikafu ichi chakanyanya kuomarara, unogona kuzviwana iwe uchiedzwa neapo neapo chakakwira carb chikafu.

Saka nekudaro, zvakajairika kushamisika kana iwe uchibvumidzwa kuve nekubiridzira kudya kana kubiridzira mazuva pane keto - kana kana izvi zvichizokukanda kunze kwe ketosis.

Ichi chinyorwa chinotsanangura kana iwe uchigona kubiridzira pane keto chikafu.

Kubiridzira kudya kana mazuva anovhiringidza ketosis

Kubiridzira mazuva uye kubiridzira kudya inzira dzinojairika dzekudya kwakasimba. Iyo yekutanga inokutendera iwe kutyora mitemo yekudya mukati mezuva rese, nepo yekupedzisira ichiita kuti iwe uve nechikafu chimwe chete chinotyora mitemo.

Pfungwa yekuronga kubiridzira ndeyekuti nekuzvibvumira iwe mapfupi nguva ekugutsa, iwe unowanzo kunamatira kuchikafu kwenguva refu.

Nepo kubiridzira kuchigona kubatsira kune vamwe mapatani ekudya, iri kure nekukodzera kune keto chikafu.

Izvi zvinodaro nekuti chikafu ichi chinovimba nemuviri wako kugara mu ketosis.

Kuti uite kudaro, iwe unofanirwa kudya mashoma pane makumi mashanu magiramu e carbs pazuva. Kudya magiramu anodarika makumi mashanu kunogona kukanda muviri wako kubva ketosis ().

Sezvo macarbbs ari simba rako rinodiwa remuviri, muviri wako unozoishandisa pamusoro pemitumbi yeketone - sosi huru yemafuta panguva yeketosis, iyo inotorwa kubva kumafuta - nekukurumidza panokwana huwandu hwe carbs ().

Nekuti makumi mashanu magiramu e carbs ari mashoma, kamwe chete kubiridzira kudya kunogona kupfuudza ako ezuva nezuva carb mugove uye kubvisa muviri wako kubva ketosis - nepo zuva rekubiridzira riri chokwadi kupfuudza 50 magiramu e carbs.

Uye zvakare, kumwe kutsvagurudza kunoratidza kuti kamwe kamwe kuisazve yakakwira carb chikafu kune ketogenic chikafu kunogona kukuvadza yako yeropa mitsipa ().

Izvo zvakare zvakakosha kuti uzive kuti zviri nyore kudya zvakanyanya uchibiridzira, izvo zvinogona kukanganisa yako uremu kuyedza uye kukurudzira zvisina kunaka tsika dzekudya (,).

Cheat chikafu kana mazuva akaodzwa moyo pane keto chikafu nekuti anogona kuputsa ketosis - iyo metabolic mamiriro ndicho chiratidzo chechikafu ichi.

Maitiro ekudzoreredza kubva pakubiridzira kwekudya

Kana iwe wakabiridzira keto, iwe ungangove wabuda ketosis.

Paunenge wabuda, iwe uchafanirwa kunyatsoteedzera iyo keto chikafu kuti upinze ketosis. Maitiro aya anotora mazuva akati wandei ku1 vhiki, zvinoenderana nekutora kwako carb, metabolism, uye nhanho dzezviitiko (,,).

Heano mazano mashoma ekukubatsira kuti udzokere ketosis:

• Edza kutsanya kwenguva pfupi. Kubatanidza kutsanya kwepakati nepakati neketo keto kunogona kubatsira muviri wako kuchinjisa mafuta ayo kubva ku carbs kuenda kumafuta ().
• Tevera yako carb yaunodya. Kucherekedza yako yemazuva ese carb kutora kunovimbisa kuti iwe usazvidzikise pasi.
• Edza mafuta enguva pfupi-pfupi. Mafuta anotsanya sekutsanya kwezai, uko kunogona kubatsira kukurumidza ketosis, ane mafuta akakwirira kwazvo, akaderera e carb kudya kunoreva kungogara kwenguva pfupi chete.
• Exercise zvimwe. Chiitwa chemuviri chinopedza zvitoro zvako zveglycogen, inova fomu yemuviri wako yakachengeterwa carbs. Nekudaro, izvi zvinokurudzira ketosis.
• Edza yepakati-cheni triglyceride (MCT) yekuwedzera. MCTs inokurumidza kunwa mafuta acid iyo inoshandurwa nyore nyore kuita ketoni ().

Nzira yakanakisa yekuziva kana iwe wasvika ketosis ndeye kuyedza yako ketone mazinga.

Unogona kushandisa maturusi anoyera mwero wemaketone emuviri wako, senge ketone yekufema metres, mametera eropa, uye maketo weti weti - ayo anowanzove ari akadhura uye akapusa nzira.

Kana iwe wakabiridzira keto, iwe uchafanirwa kunyatsoomerera kune chikafu kuti upinze ketosis. Maitiro mashoma, akadai sekutsanya kwepakati, kutsanya kwemafuta, uye kurovedza muviri, anogona kukubatsira kusvika ketosis nekukurumidza.

Matipi ekudzivirira kubiridzira

Iwe unogona kuita mashoma akapusa marongero ekubatsira kudzora shungu dzekubiridzira pane keto chikafu. Mamwe matipi anosanganisira:

• Dzidzira kufunga. Kungwarira kunosanganisira kutarisisa muviri wako, izvo zvinogona kukubatsira kuti urwise zvishuwo uye kudya kwepamoyo (,).
• Ronga zvekudya zvako uye zvekudya. Chirongwa chakasimba chezvekudya chinoita kuti zvive zvishoma kuti iwe ugoziya nenzara masikati.
• Ita kuti chikafu chako chezuva nezuva chinakidze. Edza kusanganisa zvakasiyana keto-zvine hushamwari chikafu kuti usiyane dhayeti yako uye uite kuti inakidze.
• Chengeta chikafu chinoyedza kunze kwemba. Kuchengeta kubata uye kumwe kuyedza, yakakwira carb chikafu kunze kwekuona kunogona kuita kuti kubiridzira kuve kusagadzikana.
• Iva neanodavirira shamwari. Shamwari kana wekuzvidavirira mudiwa anogona kukubatsira kuti urambe uchikurudzirwa kunamatira pane zvaunodya.

Kuti udzivise chishuwo chekubiridzira keto, edza kuchengeta carbs kunze kwemba, kuronga zvekudya zvako nezvikafu zvishoma, uye kudzidzira kufunga.

Chinokosha

Iwe unofanirwa kudzivirira kubiridzira kudya uye mazuva pane keto kudya.

Kudya zvakawandisa carbs kunogona kukanda muviri wako kubva ketosis - uye zvinotora mazuva akati wandei ku1 vhiki kuti udzokere mairi. Panguva ino, uremu hwako hunogona kukanganiswa.

Kuti urambe kubiridzira keto, unogona kuramba uchiedza zvekudya kunze kwemhuri, tambo mune wekuzvidavirira shamwari, dzidzira kufunga, uye uite yakasimba yezuva nezuva chirongwa chekudya.

Ziva kuti kana iwe uchinzwa kwenguva refu zviratidzo zvezungu, mudumbu kugumbuka, kana kupera simba, mira keto yako chikafu uye bvunza chiremba wako.