Izithasiselo ezi-9 ezihamba phambili zeKeto

-Delile

• 1. Magnesium
• 2. Amafutha we-MCT
• 3. I-Omega-3 Fatty Acids
• 4. Uvithamini D
• 5. Ama-enzyme wokugaya ukudla
• 6. Amaketoni ahlukahlukene
• 7. Imifino Powder
• 8. Ama-Electrolyte Supplements noma ama-Mineral-Rich Foods
• 9. Izithasiselo Zokukhuthaza Ukusebenza Kwezemidlalo
• Okusemqoka

Njengoba ukuthandwa kokudla kwe-ketogenic kuqhubeka nokukhula kanjalo nentshisekelo yokuthi ungayithuthukisa kanjani impilo ngenkathi ulandela lolu hlelo lokudla okunamafutha aphezulu, ne-carb ephansi.

Ngoba ukudla kwe-keto kusika izinketho eziningi zokudla, kuwumqondo omuhle ukwengeza ngezakhi ezithile zomsoco.

Ukungasho, ezinye izithako zingasiza ama-dieters anciphise imiphumela emibi yomkhuhlane we-keto futhi athuthukise nokusebenza kwezemidlalo lapho eqeqeshwa ekudleni okune-carb ephansi.

Nazi izithasiselo ezinhle kakhulu ongazithatha ekudleni keto.

1. Magnesium

IMagnesium iyiminerali ekhulisa amandla, ilawula amazinga kashukela egazi futhi isekele amasosha akho omzimba ().

Ucwaningo luphakamisa ukuthi ngenxa yemithi eqeda amandla we-magnesium, ukuthembela ekudleni okusetshenzwe nezinye izinto, ingxenye enhle yabantu inengcuphe yokuthola ukusilela kwe-magnesium ().

Ekudleni kwe-ketogenic, kungaba nzima kakhulu ukuhlangabezana nezidingo zakho ze-magnesium, njengoba ukudla okuningi okunothe nge-magnesium njengobhontshisi nezithelo nakho kuphezulu kuma-carbs.

Ngalezi zizathu, ukuthatha u-200-400 mg we-magnesium ngosuku kungasiza uma udla ukudla keto.

Ukwengeza nge-magnesium kungasiza ekunciphiseni amajaqamba, ubunzima bokulala nokungacasuki - zonke izimpawu ezivame ukutholwa yilabo abaguqulela ekudleni ketogenic (,,).

Ezinye zezinhlobo ze-magnesium ezingangena kakhulu zifaka phakathi i-magnesium glycinate, i-magnesium gluconate ne-magnesium citrate.

Uma ufisa ukwandisa ukudla kwakho kwe-magnesium ngokudla okune-keto-friendly, gxila ekufakeni lezi zinketho ze-carb ephansi, ezinothile nge-magnesium:

• Isipinashi
• Ukwatapheya
• I-Swiss chard
• Imbewu yamathanga
• I-Mackerel

Labo abalandela ukudla kwe-ketogenic bangaba sengozini enkulu yokuthola ukuswela kwe-magnesium. Ukuthatha isengezo se-magnesium noma ukudla i-carb ephansi, ukudla okunothe nge-magnesium kungakusiza uhlangabezane nezidingo zakho zansuku zonke.

2. Amafutha we-MCT

Ama-triglycerides aphakathi nendawo, noma ama-MCT, ayisengezo esidumile phakathi kwama-keto dieters.

Ahlanganiswe ngokuhlukile kunama-triglycerides amakhemikhali amade, uhlobo oluvame kakhulu lwamafutha atholakala ekudleni.

Ama-MCT adilizwa yisibindi sakho futhi angena ngokushesha egazini lakho lapho angasetshenziswa khona njengomthombo kaphethiloli wobuchopho nemisipha yakho.

Uwoyela kakhukhunathi ungomunye wemithombo yemvelo ecebe kakhulu yama-MCT, cishe ama-17% wamafutha aso asesimweni sama-MCTs anezinzuzo ezingaba khona ze-metabolic ().

Kodwa-ke, ukuthatha uwoyela we-MCT (owenziwe ngokuhlukanisa ama-MCT kusuka kukakhukhunathi noma u-oyela wesundu) kunikeza umthamo we-MCT ogxile kakhulu futhi kungasiza kulabo abalandela ukudla kwe-ketogenic.

Ukungezelela ngamafutha we-MCT kungasiza ama-keto dieters ngoba angakhuphula ngokushesha ukudla kwakho amafutha, okwandisa amazinga e-ketone futhi akusize uhlale ku-ketosis ().

Kuboniswe futhi ukuthi kukhuthaza ukwehla kwesisindo futhi kwandise imizwa yokugcwala, okungasiza kulabo abasebenzisa ukudla kwe-ketogenic njengethuluzi lokunciphisa umzimba ().

Uwoyela we-MCT ungangezwa kalula kuma-shakes nama-smoothies noma umane uthathwe nge-spoonful yokuqinisa amafutha ngokushesha.

Kungumqondo omuhle ukuqala ngomthamo omncane (1 ithisipuni noma u-5 ml) kawoyela we-MCT ukubona ukuthi umzimba wakho usabela kanjani ngaphambi kokukhuphukela kumthamo ophakanyisiwe obhalwe ebhodleleni lokunezela.

Amafutha e-MCT angadala izimpawu ezifana nohudo kanye nesicanucanu kwabanye abantu.

Amafutha e-MCT wuhlobo lwamafutha agaywe ngokushesha angasetshenziswa ukusiza ama-ketogenic dieters akhuphule ukudla kwamafutha futhi ahlale ku-ketosis.

3. I-Omega-3 Fatty Acids

Izithako ze-Omega-3 fatty acid, ezinjengezinhlanzi noma uwoyela we-krill, zicebile ku-omega-3 fatty acids eicosapentaenoic acid (EPA) kanye ne-docosahexaenoic acid (DHA), ezuzisa impilo ngezindlela eziningi.

I-EPA ne-DHA kutholakale ukuthi kunciphisa ukuvuvukala, ingozi engaphansi yesifo senhliziyo nokuvikela ukuncipha kwengqondo ().

Ukudla kwaseNtshonalanga kuvame ukuba phezulu kuma-omega-6 fatty acids (atholakala ekudleni okunjengamafutha emifino nokudla okusetshenzisiwe) futhi kwehle kuma-omega-3s (atholakala ezinhlanzini ezinamafutha).

Lokhu kungalingani kungakhuthaza ukuvuvukala emzimbeni futhi kuye kwaxhunyaniswa nokwanda kwezifo eziningi zokuvuvukala ().

Izithako ze-Omega-3 zingasiza kakhulu abantu abadla ukudla okune-ketogenic, ngoba zingasiza ukugcina isilinganiso se-omega-3 esinempilo se-omega-6 lapho ulandela ukudla okunamafutha amaningi.

Ngaphezu kwalokho, izithasiselo ze-omega-3 zingakhulisa umthelela wokudla ketogenic empilweni yonke.

Ucwaningo oluthile lukhombisile ukuthi abantu abalandela ukudla kwe-ketogenic abafaka ama-omega-3 fatty acids avela ku-oyela we-krill babone ukwehla okukhulu kuma-triglycerides, i-insulin nezimpawu zokuvuvukala kunalabo abanga ().

Lapho uthenga izengezo ze-omega-3, khetha uhlobo lomkhiqizo olunikeza okungenani i-500 mg ehlangene ye-EPA ne-DHA nge-1,000 mg ekhonzayo.

Labo abasebenzisa imishanguzo yokuncipha kwegazi kufanele babonane nodokotela ngaphambi kokuthatha izithasiselo ze-omega-3, ngoba zingakhuphula ubungozi bokuphuma kwegazi ngokuqhubeka nokuncipha kwegazi lakho ().

Ukukhulisa ukudla kwakho kwama-omega-3 fatty acids ngokudla okune-keto-friendly, yidla kakhulu ama-salmon, ama-sardine nama-anchovies.

Izithasiselo ze-Omega-3 fatty acid zinganciphisa ukuvuvukala, izifo ezingcuphe zesifo senhliziyo futhi zisize ekuqinisekiseni ukulinganisela okunempilo kwama-omega-3s kuya kuma-omega-6s.

4. Uvithamini D

Ukuba namazinga aphezulu kavithamini D kubalulekile empilweni yawo wonke umuntu, kufaka phakathi abantu abalandela ukudla okune-ketogenic.

Ukudla kwe-keto akukubeki engcupheni enkulu yokuthola ukusweleka kuka-vitamin D, kepha njengoba ukuntuleka kukavithamini D kuvamile ngokujwayelekile, ukwengeza ngale vithamini kuwumqondo omuhle ().

I-Vitamin D ibalulekile emisebenzini eminingi yomzimba, kufaka phakathi nokwenza lula ukumuncwa kwe-calcium, isakhi esingantuleka ekudleni kwe-ketogenic, ikakhulukazi kulabo abane-lactose engabekezelelani ().

UVitamin D ubuye abhekele ukuxhasa amasosha akho omzimba, ukulawula ukukhula kwamaselula, ukukhuthaza impilo yamathambo nokunciphisa ukuvuvukala emzimbeni wakho ().

Njengoba ukudla okumbalwa kungumthombo omuhle wale vithamini ebalulekile, ochwepheshe abaningi bezempilo bancoma izengezo zikavithamini D ukuqinisekisa ukudla okufanele.

Udokotela wakho angaqhuba ukuhlolwa kwegazi ukuthola ukuthi awunalo yini uvithamini D futhi usize ukunquma isilinganiso esifanele ngokuya ngezidingo zakho.

Njengoba ukuntuleka kukavithamini D kuvamile, kungaba ngumqondo omuhle kubantu abalandela ukudla kwe-ketogenic ukuze bahlolwe amazinga abo kavithamini D futhi bangeze ngokufanele.

5. Ama-enzyme wokugaya ukudla

Esinye sezikhalazo eziyinhloko zalabo abasha ekudleni kwe-ketogenic ukuthi okuqukethwe okuphezulu kwamafutha ale ndlela yokudla kunzima ohlelweni lwabo lokugaya ukudla.

Njengoba i-keto yokudla ingahle ibe namafutha angafika ku-75%, lawo asetshenziselwa ukudla ukudla okuphansi emafutheni angaba nezimpawu ezingathandeki zesisu ezifana nesicanucanu nohudo.

Ngaphezu kwalokho, noma ngabe ukudla okune-ketogenic kukalwa nje kuphela ngamaphrotheni, kungenzeka kube yimali ephakeme kunaleyo abanye abantu abayijwayele, nayo engadala imiphumela emibi yokugaya ukudla.

Uma uhlangabezana nezinkinga zokugaya ukudla njengokucanuzela kwenhliziyo, uhudo kanye nokuqunjelwa lapho ushintshela ekudleni ketogenic, inhlanganisela yokugaya ukudla enama-enzyme adiliza amafutha (lipases) namaprotheni (proteases) angasiza ekwandiseni ukugayeka kokudla.

Ngaphezu kwalokho, ama-enzyme e-proteolytic, angama-enzyme asiza ukudiliza nokugaya amaprotheni, akhonjisiwe ukunciphisa ukukhathazeka okuvela emuva kokuzivocavoca, okungaba yibhonasi yabathanda ukuzivocavoca ekudleni keto (,).

Ukuthatha isengezo sokugaya ukudla esiqukethe ama-enzyme ama-protease nama-lipase, adiliza amaprotheni namafutha ngokulandelana, kungasiza ekunciphiseni izimpawu zokugaya ukudla ezihlobene nokushintshela ekudleni keto.

6. Amaketoni ahlukahlukene

Amaketoni ajwayelekile angamaketoni ahlinzekwa ngomthombo wangaphandle, kuyilapho amaketoni endogenuhlobo olukhiqizwa ngokwemvelo ngumzimba wakho ngenqubo ebizwa nge-ketogenesis.

Izithako ezinamandla ze-ketone zivame ukusetshenziswa yilabo abalandela ukudla okune-ketogenic ukwandisa amazinga e-ketone yegazi.

Ngaphandle kokukusiza ukuthi ufinyelele i-ketosis ngokushesha, izithako eziningi ze-ketone zixhunywe nezinye izinzuzo.

Isibonelo, zikhonjisiwe ukukhulisa ukusebenza kwezemidlalo, ukuvuselelwa kwemisipha esheshayo nokunciphisa ukudla (,).

Kodwa-ke, ucwaningo ngamaketoni angaphandle alinganiselwe, futhi ochwepheshe abaningi bathi lezi zithasiselo azidingekile kuma-keto dieters.

Ukwengeza, ucwaningo oluningi olwenziwe ngamaketoni angaphandle lusebenzise uhlobo olunamandla kakhulu lwama-ketone angaphandle abizwa nge-ketone esters, hhayi usawoti we-ketone, okuyindlela evame kakhulu etholakala kuma-supplements atholakalayo kubathengi.

Ngenkathi abanye abantu bengathola lezi zithasiselo zilusizo, ucwaningo oluningi luyadingeka ukuthola izinzuzo nobungozi bazo.

Amaketoni ajwayelekile angasiza ukukhuphula amazinga e-ketone, anciphise ukudla futhi andise ukusebenza kwezemidlalo. Kodwa-ke, kudingeka olunye ucwaningo ukuthola ukusebenza kwalezi zithasiselo.

7. Imifino Powder

Ukwandisa ukudla kwemifino kuyinto okufanele wonke umuntu agxile kuyo.

Imifino iqukethe izinhlobo eziningi zamavithamini, amaminerali nezinhlanganisela zezitshalo ezinamandla ezingalwa nokuvuvukala, ingozi yezifo ephansi futhi isize umzimba wakho usebenze emazingeni afanele.

Yize kungebona bonke abalandela ukudla kwe-keto abantuleki ekudleni kwabo imifino, lolu hlelo lokudla lwenza kube nzima kakhulu ukudla ukudla okwanele kwezitshalo.

Indlela esheshayo nelula yokuthuthukisa imifino oyidlayo ngokungeza impuphu yemifino kuhlobo lwakho lokwengeza.

Iningi lemifino eluhlaza lifaka ingxube yezitshalo eziyimpuphu njengesipinashi, i-spirulina, i-chlorella, i-kale, i-broccoli, i-wheatgrass nokuningi.

Imifino eluhlaza ingangezwa eziphuzweni, ekunyakaziseni nase-smoothies, okwenza kube yindlela elula yokwengeza ukudla kwakho kwemikhiqizo enempilo.

Labo abalandela ukudla kwe-ketogenic bangagxila futhi ekungezeni ukudla okuphelele okuphelele, imifino ephansi ye-carb ekudleni kwabo nasekudleni okulula.

Ngenkathi kungafanele isetshenziswe njengokufaka esikhundleni somkhiqizo omusha, i-powder eluhlaza elinganisiwe kahle iyindlela enhle kakhulu futhi elula yama-keto dieters yokwengeza ukukhushulwa komsoco ohlelweni lwabo lokudla.

Imifino eluhlaza iqukethe izinhlobo eziyimpuphu zezitshalo ezinempilo njengesipinashi, i-spirulina ne-kale. Bangakunikeza umthombo olula wezakhi zomzimba kulabo abalandela ukudla okune-ketogenic.

8. Ama-Electrolyte Supplements noma ama-Mineral-Rich Foods

Ukugxila ekungezeni amaminerali ngokudla kubalulekile kubantu abalandela ukudla okune-ketogenic, ikakhulukazi lapho kuqala ukushintshela kule ndlela yokudla.

Amaviki okuqala angaba yinselele njengoba umzimba ujwayela inani eliphansi kakhulu lama-carbs adliwe.

Ukushintshela ekudleni kwe-ketogenic kubangela ukwanda kokulahleka kwamanzi emzimbeni ().

Izinga le-sodium, i-potassium ne-magnesium lingehla futhi, okuholele ezimpawu zomkhuhlane we-keto, njengokuphathwa yikhanda, amajaqamba kanye nokukhathala ().

Ngokwengeziwe, abagijimi abalandela ukudla kwe-keto bangathola ukulahleka okukhulu ketshezi kanye ne-electrolyte ngokujuluka ().

Ukungeza i-sodium ngokudla kuyisu elihle kakhulu. Ukudla usawoti nje noma ukusipha umhluzi owenziwe ngamacube e-bouillon kufanele kufake izidingo zabantu abaningi ezandisiwe ze-sodium.

Ukwengeza ukudla kwakho kwe-potassium- kanye nokudla okunothe kwe-magnesium kungamelana nokulahlekelwa kwalawa amaminerali abalulekile, futhi.

Imifino enamaqabunga amnyama, amantongomane, ukwatapheya kanye nembewu konke ukudla okwe-keto okuphezulu kokubili i-magnesium ne-potassium.

Izithako ze-Electrolyte eziqukethe i-sodium, i-potassium ne-magnesium ziyatholakala futhi.

Abantu abalandela ukudla okune-ketogenic kufanele bagxile ekwandiseni ukusetshenziswa kwabo kwe-sodium, i-potassium ne-magnesium ukuvimbela izimpawu ezingathandeki ezinjengekhanda, amajaqamba kanye nokukhathala.

9. Izithasiselo Zokukhuthaza Ukusebenza Kwezemidlalo

Abasubathi abafuna ukukhulisa ukusebenza ngenkathi bedla i-ketogenic bangazuza ngokuthatha lezi zithasiselo ezilandelayo:

• Dala i-monohydrate: I-Creatine monohydrate iyisengezo esicwaningwe kakhulu sokudla esikhonjisiwe ukukhuthaza ukuzuza kwemisipha, ukuthuthukisa ukusebenza kokuzivocavoca umzimba nokukhulisa amandla (,).
• Ikhafeyini: Inkomishi eyengeziwe yekhofi noma itiye eliluhlaza kungazuzisa ukusebenza kwezemidlalo futhi kukhulise amazinga wamandla, ikakhulukazi kubasubathi abashintshela ekudleni keto ().
• Amagatsha-amino acid (BCAAs): Kutholakale izithasiselo ze-amino acid ezixhunywe ekwehliseni ukunciphisa ukulimala kwemisipha okuhlobene nokuvivinya umzimba, ukukhathazeka kwemisipha nokukhathala phakathi nokuvivinya umzimba (,,).
• I-HMB (beta-hydroxy beta-methylbutyrate): I-HMB ingasiza ekunciphiseni ukulahleka kwemisipha futhi ikhulise ubukhulu bemisipha, ikakhulukazi kulabo abasanda kuqala uhlelo lokuzivocavoca noma bakhuphule amandla okusebenza kwabo (,).
• I-beta-alanine: Ukwengeza nge-amino acid beta-alanine kungasiza ekuvikeleni ukukhathala nokudinwa kwemisipha lapho ulandela ukudla kwe-ketogenic (,).

Abasubathi abalandela ukudla kwe-ketogenic bangahlomula kwizithasiselo ezithile ezigcina imisipha, zithuthukise ukusebenza futhi zivimbele ukukhathala.

Okusemqoka

Ukudla okunamafutha aphezulu, okuphansi kwe-carb ketogenic kulandelwa ngezizathu ezahlukahlukene, kusuka ekukhuthazeni ukuncipha kwesisindo ukukhulisa ukusebenza kwezemidlalo.

Ezinye izithasiselo zingenza ushintsho kule ndlela yokudla lube lula futhi zisize ukunciphisa izimpawu zomkhuhlane we-keto.

Ngaphezu kwalokho, izithasiselo eziningi zingathuthukisa inani lokudla okunempilo kohlelo lokudla lwe-ketogenic futhi zithuthukise nokusebenza kwezemidlalo.

Ukuthatha lezi zithasiselo kungasiza ekwandiseni umsoco futhi kukuvumele ukuthi uchume ngenkathi udla i-keto.