Zvese zvaunoda Kuti Uzive Nezve Kushanda Kunze Keto Kudya

Zvemukati

• Iwe unogona kusanzwa wakakura zvakanyanya pakutanga.
• Mavhiki ekutanga pane keto ari kwete nguva yakanaka yekuedza kurovedza muviri nyowani.
• Zvinonyanya kukosha kuti usadye zvishoma usati washanda keto.
• Iwe unogona kupisa mamwe mafuta panguva ye cardio.
• Iwe chaizvo vanoda kudya mafuta akakwana.
• Kushanda kunze kweketo kunogona kukubatsira iwe kusvika kune wako muviri kuumba zvinangwa.
• Ungangoda kufunga zvakare zvaunofarira HIIT Workouts.
• Kuteerera muviri wako kwakakosha kana uchisanganisa keto uye kurovedza muviri.
• Ongororo ye

Parizvino, iwe ungangodaro wakanzwa nezve ketogenic dhayeti - iwe unoziva, iyo iyo inobvumidza iwe kudya * zvese * mafuta ane hutano (uye anenge akazara zvachose nixes carbs). Pachinyakare inoshandiswa kurapa varwere vane pfari uye nezvimwe zvakakomba zvehutano nyaya, iyo keto chikafu chaita nzira yayo kupinda mune yakanyanya uye inonyanya kufarirwa neboka rezvehutano. Kunyange chiri chokwadi kuti inogona kunge iine mabhenefiti ekuita, nyanzvi dzinoti kune rumwe ruzivo rwakakosha iwe rwaunoda kuziva kana iwe uri kufunga nezvekushanda kunze kweketo.

Iwe unogona kusanzwa wakakura zvakanyanya pakutanga.

Uye, zvakasikwa, izvo zvinogona kukanganisa ako ekurovedza. "Unganzwa kunge uri mumhute kwemazuva mashoma ekutanga," anodaro Ramsey Bergeron, C.P.T., kanomwe Ironman, keto mumhanyi, uye muridzi weBergeron Personal Training muScottsdale, Arizona. "Hwako hunotangira mafuta hunotangira glucose (kubva ku carbs), saka sezvo ichichinjira kumitumbi yeketone inogadzirwa nekutyora mafuta muchiropa, zvinotora kugadzirisa." Neraki, iyo mhute yepfungwa inowanzo pfuura mushure memazuva mashoma, asi Bergeron anokurudzira kurega kurovedza muviri kunoda kuita nekukurumidza kuti ugare wakachengeteka, sekukwira bhasikoro rako mumigwagwa nemota kana kuita refu, yakaoma kukwira kwekunze.

Mavhiki ekutanga pane keto ari kwete nguva yakanaka yekuedza kurovedza muviri nyowani.

“Ramba uchiita zvauri kuita,” anopa zano Bergeron. Izvi zvinonyanya nekuda kwepfungwa yekutanga - vanhu vazhinji havanzwe vakanyanya pakutanga pakutanga pane keto. Kana zvakanyanyisa, ino yekutanga icky nguva inogona kunzi "keto furu" nekuda kwehurombo hwayo-kunge grogginess uye mudumbu zvinogumbura, izvo zvinowanzo pfuura mukati memazuva mashoma kusvika kumavhiki mashoma. Kunyange zvakadaro, zvichida haisi iyo zvakanaka nguva yekuyedza kirasi nyowani kana kuenda kuPR. "Ini ndinogara ndichikurudzira kuti vatengi vangu vadzikise madhiri pavanenge vachiita chimwe chinhu chakasiyana," anodaro Bergeron. "Kana ukashandura zvinhu zvakawanda panguva imwe chete, hauzozivi chakashanda uye chii chisina."

Zvinonyanya kukosha kuti usadye zvishoma usati washanda keto.

"Iva nechokwadi chekuti uri kupa muviri wako simba rakakwana uye hausi kucheka macalorie zvakanyanya," anodaro Lisa Booth, RDN., chiremba wezvekudya uye murairidzi wehutano pa8fit. Izvi zvinonyanya kukosha nekuti vanhu vane keto vanogona kusadya, anodaro. "Kana ukadzora boka rekudya rese (mune ino katsi, carbs), kazhinji unocheka macalorie, asi chikafu cheketo chinewo simba rinodzvinyirira kudya, saka unogona kufunga kuti hauna nzara kunyangwe ukasapa muviri wako simba rakaringana. " Paunoderedza macalorie akawandisa uye wosanganisa iwo nekushanda kunze, haungozonzwa uchipenga asi zvinogona kukanganisa kuita kwako nemhedzisiro. (Haisi chokwadi chekutangira? Tarisa chirongwa che keto chekudya chevatangi.)

Iwe unogona kupisa mamwe mafuta panguva ye cardio.

Ichi ndicho chimwe chezvikonzero nei vanhu vachipika ne keto yekurasikirwa nekurema. "Kana uri muketosis, hausi kushandisa glycogen sesimba rako," anodaro Booth. "Glycogen chinhu chakaiswa mumhasuru nematukisi senzvimbo yekuchengetedza makabhohaidhiretsi. Panzvimbo pezvo, urikushandisa miviri yemafuta nemaketone. Kana iwe uri kuteedzera maekisesaizi eabaobhu sekumhanya kana kuchovha bhasikoro, chikafu cheketo chinogona kubatsira kuwedzera mafuta oxidation, spare glycogen , kubudisa lactate shoma uye kushandisa oxygen shoma." Mune mamwe mazwi, izvo zvinogona kududzira mune mamwe mafuta akapiswa panguva yekurovedza muviri. "Zvisinei, pamwe hazvingasimudzi mashandiro," anowedzera.

Iwe chaizvo vanoda kudya mafuta akakwana.

Zvikasadaro, iwe ucharasikirwa nemabhenefiti ese, uye kuita kwako kunogona kutambura. "Kana iwe ukasadya mafuta akakwana pane keto chikafu, urikunyanya kuita chikafu cheAtkins: mapuroteni epamusoro, carb yakaderera, uye mafuta mashoma," anodaro Bergeron. "Izvi zvinogona kukusiya uine nzara zvakanyanya, zvinogona kudzikisa mhasuru yako, uye hazvigoneke kuchengetedza." Pane chikonzero nei akawanda akaderera-carb kudya achiwana rap yakaipa. Pasina mafuta akakwana kubhadhara iyo carbs yauri kushaya, iwe ungangodaro uchinzwa kuneta uye kupotsa kunze kwekuenda chaizvo mu ketosis. Ndosaka zvakakosha zvakanyanya kuti huwandu hwemacalorie ako hubva kumatunhu ane hutano senge nyama dzakadyiwa neuswa, hove, avocado, uye mafuta ekokonati, anodaro Bergeron.

Kushanda kunze kweketo kunogona kukubatsira iwe kusvika kune wako muviri kuumba zvinangwa.

"Ongororo dzakaratidza kuti kudya kwe ketogenic pamwe nekuita kurovedza muviri zvine mwero kunogona kukanganisa chimiro chemuviri wemunhu," anodaro Chelsea Axe, D.C., C.S.C.S., nyanzvi yekusimba paDrAxe.com. "Vakaratidza kuti kudya kwe ketogenic kunowedzera kugona kwemuviri kupisa mafuta, zvese pazororo uye panguva yakaderera kusvika pakuenzanisa-kurovedza muviri, saka kuyedza-kwako kwekudzikisa simba kunogona kuwedzerwa apo uchidzidziswa munzvimbo idzi." Chidzidzo che2011 chakaburitswa mu Zvinyorwa zveEndocrinology akawana kuti ketogenic chikafu chakawedzera hepatic kukura mahormone (HGH), ayo anogona kusimudzira simba uye hujaya. Kunyangwe chidzidzo ichi chakaitwa mumakonzo uye nekudaro hachikwanise kushandurudzwa zvakananga mumibairo yevanhu, ichi ndicho chokwadi chinovimbisa kuwana kana uchitaura nezve keto uye exericse. (Zvakafanana: Nei Kudzokororwa Kwemuviri Kuri Kutsva Kureruka Kwehuremu)

Ungangoda kufunga zvakare zvaunofarira HIIT Workouts.

"Zvidzidzo zvakaratidza kuti kudya kwakanyanya mune yakatarwa macronutrient semafuta kunokurudzira kuwedzera kugona kushandisa macronutrient iyoyo semafuta," anodaro Ax. "Zvisinei, panguva yekudzidzira kwepamusoro-soro, muviri unoshandura kushandisa glycogen sehuni pasinei nekudya kwako macronutrient." Sezvaucharangarira kubva pakutanga, zvitoro zveglycogen zvinowedzerwa necarbs, zvinoreva kuti kana usiri kudya akawanda acho, kukwirira-kusimba kwekuita kwekuita kwekuita kunogona kukanganisa. “Pachinzvimbo ichocho, kurovedza muviri zvine mwero kwakanakira kukwidziridza simba remuviri rinopisa mafuta,” anodaro Axe. Nekuda kweizvi, vatambi uye vanoita maekisesaizi avo vari kuita kwakanyanya kushanda seCrossFit kana HIIT vari nani pakuita keto mumwaka wavo wekusiya-kana kana vasina kunyanyo tarisa pane kuita uye vakatarisa zvakanyanya pakuvandudza kwemuviri.

Kuteerera muviri wako kwakakosha kana uchisanganisa keto uye kurovedza muviri.

Izvi zvinonyanya kuitika mumavhiki mashoma ekutanga iwe uri pane keto chikafu, asi zvakare panguva yako yese ruzivo. "Kana iwe kazhinji uchinzwa kuneta, kuita dzungu, kana kupera simba, muviri wako unogona kunge usiri kushanda nemazvo pane yakaderera-carb chikafu," anodaro Booth. "Hutano hwako nekugara zvakanaka kunofanirwa kuve kwakanyanya kukosha. Wedzera mamwe ma carbs uone kuti unonzwa sei. Kana izvi zvikaita kuti unzwe zvirinani, chikafu cheketo chingasave sarudzo chaiyo kwauri."

Ongororo ye