Ungakopela ekudleni kweKeto?

-Delile

• Ukukhohlisa ukudla noma izinsuku kuphazamisa i-ketosis
• Ungalulama kanjani ekudleni okukhohlisayo
• Amathiphu wokugwema ukukopela
• Okubalulekile

Ukudla kwe-keto yi-carb ephansi kakhulu, ukudla okunamafutha amaningi okudumile ngemiphumela yawo yokwehlisa isisindo.

Ikhuthaza i-ketosis, isimo se-metabolic lapho umzimba wakho ushisa amanoni njengomthombo wawo wamandla oyinhloko esikhundleni se-carbs ().

Njengoba lokhu kudla kuqinile, ungazithola ulingeka ngokudla okuphezulu kwe-carb.

Njengalokhu, kungokwemvelo ukuzibuza ukuthi ngabe uvunyelwe yini ukuba nokudla kokukopela noma izinsuku zokukopela ku-keto - noma ngabe lokhu kuzokukhipha ku-ketosis.

Lo mbhalo uchaza ukuthi ungakwazi yini ukukopela ekudleni keto.

Ukukhohlisa ukudla noma izinsuku kuphazamisa i-ketosis

Izinsuku zokukopela nokudla kokukopela kuyizindlela ezivamile zokudla okuqinile. Okwakuqala kukuvumela ukuthi wephule imithetho yokudla usuku lonke, ngenkathi eyokugcina ikuvumela ukuba ube nokudla okukodwa okuphula imithetho.

Umqondo wokukopela okuhleliwe ukuthi ngokuzivumela isikhathi esifushane sokuzitika, kungenzeka ukuthi unamathele ekudleni esikhathini eside esizayo.

Ngenkathi ukukopela kungasiza kwezinye izindlela zokudla, kukude kakhulu nokudla okune-keto.

Lokho kungenxa yokuthi lokhu kudla kuncike emzimbeni wakho ukuhlala ku-ketosis.

Ukuze wenze kanjalo, udinga ukudla ngaphansi kwama-gramu angu-50 ama-carbs ngosuku. Ukudla ngaphezu kwamagremu angama-50 kungakhipha umzimba wakho ku-ketosis ().

Njengoba i-carbs ingumthombo wamandla owuthandayo womzimba wakho, umzimba wakho uzowasebenzisa ngaphezu kwemizimba ye-ketone - umthombo oyinhloko kaphethiloli ngesikhathi se-ketosis, etholakala emafutheni - ngokushesha lapho inani elanele lama-carbs litholakala ().

Ngenxa yokuthi amagremu ama-50 we-carbs mancane, ukudla okukopela okukodwa kungadlula kalula isabelo sakho sansuku zonke se-carb futhi kukhiphe umzimba wakho ku-ketosis - kanti usuku lokukopela cishe luzodlula amagremu ama-50 we-carbs.

Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi ukuphinda ufake ukudla okuphezulu kwe-carb ekudleni ketogenic kungalimaza imithambo yakho yegazi ().

Kuyafaneleka futhi ukuthi wazi ukuthi kulula ukudla ngokweqile ngenkathi ukopela, okungalimaza imizamo yakho yokwehlisa isisindo futhi kukhuthaze imikhuba yokudla engenampilo (,).

Ukudla okukhohlisayo noma izinsuku kuyadikibala ekudleni kwe-keto ngoba kungaphula kalula i-ketosis - isimo se-metabolic okuyisici salokhu kudla.

Ungalulama kanjani ekudleni okukhohlisayo

Uma ngabe ukhohlise i-keto, kungenzeka uphume ku-ketosis.

Uma usuphumile, kuzodingeka ulandele ngokuqinile ukudla kwe-keto ukuze uphinde ufake i-ketosis. Le nqubo ithatha izinsuku ezimbalwa kuya evikini elingu-1, kuya ngokudla kwakho kwe-carb, metabolism, kanye namazinga womsebenzi (,,).

Nawa amathiphu ambalwa wokukusiza ukuthi ubuyele ku-ketosis:

• Zama ukuzila ukudla ngezikhathi ezithile. Ukuhlanganisa ukuzila ukudla ngezikhathi ezithile nokudla kwe-keto kungasiza umzimba wakho ukuthi ususe umthombo wawo kaphethiloli usuke kuma-carbs uye emafutheni ().
• Landelela ukudla kwakho kwe-carb. Ukunaka ukudla kwakho kwansuku zonke kwe-carb kuqinisekisa ukuthi awukuthathi kancane.
• Zama amafutha wesikhashana ngokushesha. Ukuzila ukudla okunamafutha njengokuzila kwamaqanda, okungasiza ukusheshisa i-ketosis, kungamafutha aphezulu kakhulu, ukudla okune-carb ephansi okuhloswe ukuthi kudonse isikhashana nje.
• Vocavoca umzimba kakhudlwana. Umsebenzi womzimba uqeda izitolo zakho ze-glycogen, okuyifomu eligciniwe lomzimba wakho lama-carbs. Futhi, lokhu kukhuthaza i-ketosis.
• Zama i-medium-chain triglyceride (MCT) engeza. Ama-MCTs anamafutha acid amuncwa ngokushesha aguqulwa kalula abe ngamaketoni ().

Indlela engcono kakhulu yokwazi ukuthi usufinyelele i-ketosis ukuhlola amazinga akho e-ketone.

Ungasebenzisa amathuluzi alinganisa amazinga we-ketone yomzimba wakho, njengamamitha we-ketone breath, igazi le-ketone metres, kanye ne-keto strips strips - okuvame ukuba yindlela eshibhile futhi elula kunazo zonke.

Uma ngabe ukhohlise i-keto, uzodinga ukunamathela ngokuqinile ekudleni ukuze uphinde ufake i-ketosis. Izindlela ezimbalwa, njengokuzila ukudla ngezikhathi ezithile, ukuzila ukudla okunamafutha, nokuzivocavoca umzimba, kungakusiza ukuthi ufinyelele i-ketosis ngokushesha.

Amathiphu wokugwema ukukopela

Ungasebenzisa amasu ambalwa alula okusiza ukunqanda isifiso sokukhohlisa ekudleni keto. Amanye amathiphu afaka:

• Zijwayeze ukucabanga. Ukucabanga kuhilela ukunaka umzimba wakho, okungakusiza ukuthi umelane nezifiso nokudla okungokomzwelo (,).
• Hlela ukudla kwakho kanye nokudla okulula. Uhlelo lokudla oluqinile lukwenza kungabi namathuba amancane okuthi uzolamba emini.
• Yenza ukudla kwakho kwansuku zonke kujabulise. Zama ukufaka ukudla okwehlukile okwehlukile ukuze uguqule indlela odla ngayo futhi ukwenze kujabulise.
• Gcina ukudla okulingayo ngaphandle kwendlu. Ukugcina ukwelashwa nokunye okulingayo, ukudla okuphezulu kwe-carb kungabonakali kungakwenza ukukopela kube nzima.
• Yiba nomlingani ophendulayo. Umlingani ongumngane noma wokuziphendulela angakusiza ukuthi uhlale unogqozi lokunamathela ekudleni kwakho.

Ukuze umelane nesifiso sokukhohlisa i-keto, zama ukugcina ama-carbs engekho endlini, uhlele ukudla kwakho kanye nokudla okulula, futhi uzijwayeze ukucabanga.

Okubalulekile

Kufanele ugweme ukukopela ukudla nezinsuku ekudleni keto.

Ukudla ama-carbs amaningi kungakhipha umzimba wakho ku-ketosis - futhi kuthatha izinsuku ezimbalwa ukuya evikini elilodwa ukubuyela kuwo. Okwamanje, ukwehla kwesisindo sakho kungaphazamiseka.

Ukumelana nokukopela i-keto, ungagcina ukudla okulingayo kuphume ekhaya, intambo kumlingani ophendulayo, zijwayeze ukucabanga, futhi wenze uhlelo oluqinile lokudla kwansuku zonke.

Qaphela ukuthi uma uzwa izimpawu zesikhathi eside zesizungu, ukucasuka kwesisu, noma ukunciphisa amandla, yeka ukudla kwakho kwe-keto bese uthintana nodokotela wakho.