Izimpawu Nezimpawu eziyi-10 Ukuthi ukuKetosis

-Delile

• 1. Ukuphefumula kabi
• 2. Ukwehla kwesisindo
• 3. Ukwanda kwamaketoni egazini
• 4. Ukwanda kwamaketoni ekuphefumuleni noma emchameni
• 5. Ukufuna ukudla
• 6. Ukugxila okwandisiwe namandla
• 7. Ukukhathala kwesikhashana
• 8. Ukwehla kwesikhashana ekusebenzeni
• Izinkinga zokugaya ukudla
• 10. Ukuqwasha
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukudla kwe-ketogenic kuyindlela ethandwayo, ephumelelayo yokwehlisa isisindo nokuthuthukisa impilo yakho.

Uma ilandelwa kahle, lokhu kudla okunamafutha amancane kuzokhuphula amazinga e-ketone yegazi.

Lokhu kunikeza umthombo omusha wamafutha wamaseli akho futhi kubangele izinzuzo eziningi ezihlukile zezempilo zalokhu kudla (,,).

Ekudleni kwe-ketogenic, umzimba wakho uhlangabezana nezimo eziningi zebhayoloji, kufaka phakathi ukwehliswa kwamazinga e-insulin nokwanda kokuwohloka kwamafutha.

Uma lokhu kwenzeka, isibindi sakho siqala ukukhiqiza izinombolo eziphakeme zamaketoni ukunikezela amandla obuchopho bakho.

Kodwa-ke, kungaba nzima ukwazi ukuthi ngabe uku-ketosis noma cha.

Nazi izimpawu nezimpawu ezi-10 ezivamile ze-ketosis, kokubili okuhle nokubi.

1. Ukuphefumula kabi

Abantu bavame ukubika umoya onukayo lapho sebefinyelele ku-ketosis ephelele.

Empeleni kungumphumela ohlangothini ovamile. Abantu abaningi ekudleni kwe-ketogenic kanye nokudla okufanayo, njengokudla kwe-Atkins, babika ukuthi umoya wabo uthatha iphunga lezithelo.

Lokhu kubangelwa amazinga we-ketone aphakeme. Isizathu esithile yi-acetone, i-ketone ephuma emzimbeni kumchamo wakho nasekuphefumuleni kwakho ().

Yize lo moya ungaphansi kokulungele impilo yakho yezenhlalo, kungaba uphawu oluhle lokudla kwakho. Ama-dieters amaningi e-ketogenic axubha amazinyo awo kaningana ngosuku noma asebenzise ushungamu ongenashukela ukuxazulula le nkinga.

Uma usebenzisa i-gum noma ezinye izindlela ezifana neziphuzo ezingenashukela, hlola ilebula ye-carbs. Lokhu kungakhuphula amazinga kashukela egazini lakho futhi kwehlise amazinga e-ketone.

I-ketone acetone ixoshwa kancane nge-
ukuphefumula kwakho, okungadala ukuphefumula okubi noma okunuka izithelo ekudleni ketogenic.

2. Ukwehla kwesisindo

Ukudla kwe-Ketogenic, kanye nokudla okuvamile okune-carb ephansi, kusebenza kakhulu ekwehliseni isisindo (,).

Njengoba inqwaba yezifundo zokwehlisa isisindo zikhombisile, ungahle uhlangabezane nokwehla kwesisindo esifushane nesikhathi eside lapho ushintshela ekudleni kwe-ketogenic (,).

Ukwehla kwesisindo esisheshayo kungenzeka phakathi nesonto lokuqala. Ngenkathi abanye abantu bakholelwa ukuthi lokhu kungukulahleka kwamafutha, kugcinwa kakhulu ama-carbs namanzi asetshenziswayo ().

Ngemuva kokwehla okusheshayo kokuqala kwesisindo samanzi, kufanele uqhubeke nokulahlekelwa ngamafutha omzimba ngokungaguquki inqobo nje uma unamathela ekudleni futhi uhlala ushiyeka ngokushoda kwekhalori.

I-ketone acetone ixoshwa kancane nge-
ukuphefumula kwakho, okungadala ukuphefumula okubi noma okunuka izithelo ekudleni ketogenic.

3. Ukwanda kwamaketoni egazini

Enye yezimpawu zokudla kwe-ketogenic ukunciphisa amazinga kashukela egazini kanye nokwanda kwama-ketone.

Njengoba uqhubekela phambili ekudleni kwe-ketogenic, uzoqala ukushisa amanoni namaketoni njengemithombo kaphethiloli eyinhloko.

Indlela ethembeke futhi enembile yokulinganisa i-ketosis ukukala amazinga akho we-ketone yegazi usebenzisa imitha ekhethekile.

Ilinganisa amazinga akho we-ketone ngokubala inani le-beta-hydroxybutyrate (BHB) egazini lakho.

Leli elinye lamaketoni ayinhloko akhona egazini.

Ngokusho kwabanye ochwepheshe ekudleni kwe-ketogenic, i-ketosis yokudla okunomsoco ichazwa njengamaketoni egazi asukela ku-0.5-3.0 mmol / L.

Ukulinganisa amaketoni egazini lakho kuyindlela enembe kakhulu yokuhlola futhi isetshenziswa ocwaningweni oluningi. Kodwa-ke, okubi kakhulu ukuthi kudinga i-pinprick encane ukudonsa igazi emunweni wakho ().

Ngaphezu, amakhithi wokuhlola angabiza. Ngalesi sizathu, iningi labantu lizovele lenze isivivinyo esisodwa ngesonto noma njalo ngesonto. Uma ungathanda ukuzama ukuhlola amaketoni akho, i-Amazon inokukhetha okuhle okutholakalayo.

Ukuhlola amazinga we-ketone yegazi nge-monitor kuyinto
indlela enembile kunazo zonke yokunquma ukuthi uku-ketosis.

4. Ukwanda kwamaketoni ekuphefumuleni noma emchameni

Enye indlela yokukala amazinga we-ketone yegazi i-analyzer yokuphefumula.

Ihlola i-acetone, enye yamaketoni amathathu amakhulu akhona egazini lakho ngesikhathi se-ketosis (,).

Lokhu kukunikeza umbono wamazinga we-ketone womzimba wakho ngoba i-acetone eningi ishiya umzimba uma uku-ketosis yokudla okunempilo ().

Ukusetshenziswa kwabahlaziyi bokuphefumula kwe-acetone kukhonjisiwe ukuthi kunembile, yize kunembile kunendlela yokuqapha igazi.

Enye inqubo enhle ukukala ubukhona bamaketoni emchameni wakho nsuku zonke ngemichilo ekhethekile yezinkomba.

Lokhu futhi kukala ukukhishwa kwe-ketone ngomchamo futhi kungaba yindlela esheshayo futhi eshibhile yokuhlola amazinga akho e-ketone usuku ngalunye. Kodwa-ke, azibhekwa njengezithembekile kakhulu.

Ungalinganisa amazinga akho we-ketone ngesihlaziyi sokuphefumula noma imichilo yomchamo. Kodwa-ke, azinembile njengesiqaphi segazi.

5. Ukufuna ukudla

Abantu abaningi babika ukwehla kwendlala ngenkathi belandela ukudla kwe-ketogenic.

Izizathu zokuthi kungani lokhu kwenzeka zisaphenywa.

Kodwa-ke, kuphakanyisiwe ukuthi lokhu kuncishiswa kwendlala kungenzeka kungenxa yokwanda kwamaprotheni nemifino, kanye nokuguqulwa kwamahomoni endlala yomzimba wakho ().

Amaketoni nawo angathinta ubuchopho bakho ukunciphisa isifiso sokudla (13).

Ukudla okune-ketogenic kunganciphisa kakhulu ukudla nendlala. Uma uzizwa ugcwele futhi ungadingi ukudla kaningi njengakuqala, lapho-ke ungahle ube se-ketosis.

6. Ukugxila okwandisiwe namandla

Abantu bavame ukubika inkungu yobuchopho, ukukhathala nokuzizwa begula lapho kuqala ukudla okune-carb ephansi kakhulu. Lokhu kubizwa ngokuthi "umkhuhlane omncane we-carb" noma "umkhuhlane we-keto." Kodwa-ke, ama-dieters e-ketogenic wesikhathi eside avame ukubika ukugxila okwandayo namandla.

Uma uqala ukudla okuphansi kwe-carb, umzimba wakho kufanele uvumelane nokushisa amanoni amaningi wephethiloli, esikhundleni se-carbs.

Uma ungena ku-ketosis, ingxenye enkulu yobuchopho iqala ngokushisa amaketoni esikhundleni se-glucose. Kungathatha izinsuku ezimbalwa noma amasonto ukuthi lokhu kuqale ukusebenza kahle.

Ama-ketone angumthombo onamandla ngokwedlulele wobuchopho bakho. Baze bahlolwa nasekusethweni kwezokwelapha ukwelapha izifo zobuchopho nezimo ezinjengokuqubuka kwenhliziyo nokulahleka kwememori (,,).

Ngakho-ke, akumangazi ukuthi i-ketogenic dieters yesikhathi eside ivame ukubika ukucaca okukhulisiwe nokusebenza okuthuthukile kobuchopho (,).

Ukuqeda ama-carbs nakho kungasiza ekulawuleni nasekuqiniseni amazinga kashukela egazini. Lokhu kungakhuphula phambili ukugxila futhi kuthuthukise ukusebenza kobuchopho.

Ama-dieters amaningi we-ketogenic wesikhathi eside abika ukusebenza kobuchopho okuthuthukile namazinga wamandla azinzile ngokwengeziwe, mhlawumbe ngenxa yokwanda kwama-ketone namazinga kashukela egazini azinzile ngokwengeziwe.

7. Ukukhathala kwesikhashana

Ukushintshwa kokuqala kokudla kwe-ketogenic kungaba enye yezinkinga ezinkulu kuma-dieters amasha. Imiphumela yaso eyaziwayo ingafaka ubuthakathaka nokukhathala.

Lokhu kuvame ukudala ukuthi abantu bayeke ukudla ngaphambi kokuba bangene ku-ketosis ephelele futhi bavune izinzuzo eziningi zesikhathi eside.

Le miphumela emibi ingokwemvelo.Ngemuva kwamashumi eminyaka ambalwa usebenza ku-carb-heavy fuel system, umzimba wakho uphoqeleka ukuthi uvumelane nohlelo oluhlukile.

Njengoba ungalindela, le switch ayenzeki ngobusuku obubodwa. Imvamisa kudinga izinsuku ezingama-7-30 ngaphambi kokuba ube ne-ketosis ephelele.

Ukwehlisa ukukhathala phakathi nalokhu kushintsha, ungahle uthande ukuthatha izithasiselo ze-electrolyte.

Ama-electrolyte avame ukulahleka ngenxa yokwehla okusheshayo kokuqukethwe kwamanzi omzimba wakho nokuqedwa kokudla okusetshenzisiwe okungaqukatha usawoti ongeziwe.

Uma ufaka lezi zithasiselo, zama ukuthola i-potassium engu-1,000 mg kanye no-300 mg we-magnesium ngosuku.

Ekuqaleni, ungahle uhlupheke ngenxa yokukhathala namandla amancane. Lokhu kuzodlula uma umzimba wakho usujwayele ukusebenzisa amafutha namaketoni.

8. Ukwehla kwesikhashana ekusebenzeni

Njengoba kushiwo ngenhla, ukususa ama-carbs kungaholela ekukhathalekeni okujwayelekile ekuqaleni. Lokhu kufaka ukwehla kokuqala kokuzivocavoca umzimba.

Kubangelwa kakhulu ukwehliswa kwezitolo zemisipha yakho ze-glycogen, ezinikeza umthombo oyinhloko futhi osebenza kahle kakhulu wazo zonke izinhlobo zokuzivocavoca ngamandla.

Ngemuva kwamasonto ambalwa, ama-dieters amaningi e-ketogenic abika ukuthi ukusebenza kwabo kubuyela kokujwayelekile. Ezinhlotsheni ezithile zezemidlalo nemicimbi ye-ultra-tolerance, ukudla kwe-ketogenic kungasiza.

Ngaphezu kwalokho, kunezinye izinzuzo - ikakhulukazi ikhono elikhulayo lokushisa amafutha amaningi ngesikhathi sokuzivocavoca.

Olunye ucwaningo oludumile lwathola ukuthi abasubathi ababeshintshele ekudleni ketogenic bashise amanoni angaphezulu kwama-230% lapho bezivocavoca, uma kuqhathaniswa nabasubathi abebengalandeli lokhu kudla ().

Yize kungenzeki ukuthi ukudla kwe-ketogenic kungakhuphula ukusebenza kwabasubathi abasezingeni eliphakeme, uma usuguquguqukile ngamafutha kufanele kube nokwanele ukuzivocavoca umzimba kanye nemidlalo yokuzijabulisa ().

Ukuncipha kwesikhathi esifushane kokusebenza kungenzeka. Kodwa-ke, bavame ukuthuthuka futhi ngemuva kokuphela kwesigaba sokuqala sokuzivumelanisa nezimo.

Izinkinga zokugaya ukudla

Ukudla okune-ketogenic ngokuvamile kuhilela ushintsho olukhulu ezinhlotsheni zokudla okudlayo.

Izinkinga zokugaya ukudla njengokuqunjelwa kanye nohudo ziyimiphumela emibi ejwayelekile ekuqaleni.

Ezinye zalezi zinkinga kufanele zehle ngemuva kwesikhathi soguquko, kepha kungabaluleka ukukhumbula ukudla okwehlukile okungadala izingqinamba zokugaya ukudla.

Futhi, qiniseka ukuthi udla imifino eminingi ephansi ye-carb ephansi, ephansi kuma-carbs kepha isenenqwaba yefayibha.

Okubaluleke kakhulu, ungenzi iphutha lokudla ukudla okungenakho ukwehluka. Ukwenza lokho kungakhuphula ubungozi bezinkinga zokugaya ukudla kanye nokushoda kwezakhi.

Ukusiza ukuhlela indlela odla ngayo, ungahle uthande ukubheka Ukudla Okungu-16 Okufanele Kudliwe Ekudleni Ketogenic.

Ungase ube nezinkinga zokugaya ukudla, njengokuqunjelwa noma uhudo, lapho uqala ukushintshela ekudleni kwe-ketogenic.

10. Ukuqwasha

Enye inkinga enkulu yama-dieters amaningi we-ketogenic ukulala, ikakhulukazi lapho beqala ukushintsha indlela abadla ngayo.

Abantu abaningi babika ukulala noma ukuvuka ebusuku lapho beqala ukunciphisa ama-carbs abo kakhulu.

Kodwa-ke, lokhu kuvame ukuba ngcono kumaviki ambalwa.

Ama-dieters amaningi we-ketogenic wesikhathi eside athi alala kangcono kunakuqala ngemuva kokuzivumelanisa nokudla.

Ukungalali kahle nokuqwasha yizimpawu ezivamile phakathi nezigaba zokuqala ze-ketosis. Lokhu kuvame ukuba ngcono ngemuva kwamasonto ambalwa.

Okubalulekile

Izimpawu nezimpawu ezimbalwa ezibalulekile zingakusiza ukuthi ubone ukuthi uku-ketosis.

Ekugcineni, uma ulandela imihlahlandlela yokudla kwe-ketogenic futhi uhlale ungaguquguquki, kufanele ube kuhlobo oluthile lwe-ketosis.

Uma ufuna ukuhlolwa okunembe kakhudlwana, qapha amazinga e-ketone egazini lakho, emchameni noma ekuphefumuleni njalo ngesonto.

Lokho kuthiwa, uma ulahlekelwa isisindo, ujabulela ukudla kwakho kwe-ketogenic futhi uzizwa uphilile, asikho isidingo sokukhathazeka ngaphezu kwamazinga akho we-ketone.