Ungaphuma Kanjani Ngokuphepha Nangempumelelo Ekudleni Kwe-Keto

-Delile

• Kungani Abantu Bephuma I-Keto?
• Ungaphuma Keto Kanjani Ngendlela Efanele
• Ongakulindela Lapho Umisa iKeto
• Buyekeza kwe-

Ngakho-ke uzame ukudla okune-ketogenic, isitayela sokudla esinamafutha aphansi esithandwa kakhulu über. Ngokugxila ekudleni okunamafutha aphezulu (wonke ama-avocado!), Lolu hlobo lokudla lubeka umzimba wakho esimweni se-ketosis, usebenzisa amafutha ukuthola amandla esikhundleni se-carbs. Kubantu abaningi, le swishi iphumela ekuncipheni kwesisindo, kodwa iningi alinamathele (noma akufanele) linamathele ekudleni kwe-keto isikhathi eside ngaphandle uma likuyo ngesizathu sezokwelapha. Nakhu ukuthi kungani, kanye nokuthi ungaphuma kanjani keto ngokuphepha uma ucabanga ukukwenza.

Kungani Abantu Bephuma I-Keto?

“Ngokuvamile ukuphila kugcina sekuphazamisekile,” kusho uShoshana Pritzker, R.D., C.D.N., C.S.S.D., isazi sokudla okunempilo kwezemidlalo kanye nongoti wezokudla obhalisiwe. Kubantu abaningi, ungahlala isikhathi eside kangakanani ku-keto kodwa ungasho isikhathi eside kangakanani ukuthi "cha" kuma-munchies neziphuzo zomphakathi ezijwayelekile, uyanezela. Kwesinye isikhathi, ufuna nje ukukhululeka udle ama-carbs asetshenzisiwe, akunjalo?

Futhi, kungahle kube nemithelela yezempilo okufanele uyicabangele. "Asinasiqiniseko sokuthi hlobo luni lwezinkinga zempilo olungase luvele esimweni sesikhathi eside se-ketosis (okungukuthi, iminyaka neminyaka) uma sikhona," kusho uPritzker. Futhi akukhona lokho kuphela. "Esinye isizathu sokuthi umuntu angafuna ukuyeka ukudla okune-keto uma i-lipid panel yakhe iba yimbi," kuphawula uHaley Hughes, RD "Uma umuntu osengozini enkulu yesifo senhliziyo edla inani elikhuphukile lamafutha agcwele kanye nemithombo ye-cholesterol ngenkathi edla uma kunemicu emincane okusanhlamvu, ubhontshisi, izithelo nemifino enesitashi, bangabona ukwanda kwama-cholesterol. " Kukhona nokukhathazeka okukhethekile kulabo abanesifo sikashukela sohlobo 1 kanye nabantu abathatha i-insulin, abangase bangakulungeli ukuzincisha ukudla isikhathi eside, kusho yena. (Okuhlobene: Ukudla Okunempilo Kepha Okuphezulu KweCarb Ongeke Ube Kikho Ekudleni Keto)

Okokugcina, isizathu sokuphuma ku-keto singaba lula njengokufinyelela umgomo wakho wokulahlekelwa isisindo, ukusebenza, noma ngenye indlela-futhi ulungele ukubuyela ekudleni ama-carbohydrate. Akunandaba ukuthi kungani ufuna ukuyeka ukulandela imihlahlandlela ye-keto, kunezinto ezithile ezibalulekile ozodinga ukuzazi ngaphambi kwesikhathi.

Ungaphuma Keto Kanjani Ngendlela Efanele

Ngokudabukisayo, ukushaqisa isistimu yakho ngokwehlisa izingcezu ezimbalwa ze-pizza *akuyona* indlela elungile yokuphuma ku-keto. Kunalokho, uzodinga ukwenza umsebenzi wokuzilungiselela ngokwengqondo omncane.

Yiba nohlelo. "Enye yezinkinga ezinkulu ekudleni ngokuphelele (kungaba i-keto noma okunye ukudla) ukuthi uma uyeka, wenzani ngokulandelayo?" kusho uPritzker. "Abantu abaningi bavele bagcine sebebuyela endleleni abebedla ngayo phambilini ebingabasebenzeli phambilini, pho kuzosebenza ngani manje?" Lokhu kuyiqiniso ikakhulukazi uma uye ku-keto ngezinhloso zokunciphisa umzimba. "Okubaluleke kakhulu ukuthi ube nohlelo lokuthi uzodlani nokuthi uzoqala kanjani ukufaka ama-carbs emuva ekudleni kwakho." Uma ungaqiniseki ukuthi ziyini izinhloso zakho manje noma ukuthi ungazifeza kanjani lezo zinhloso ngokudla kwakho, ngena nesazi sokudla. (I-BTW, yingakho i-anti-diet ingukudla okunempilo kakhulu ongaba nakho.)

Jwayela osayizi bezingxenye. "Njenganoma ikuphi ukudla okuqinile, ukushintshela emuva kwisitayela sakho esivamile sokudla kungaba nzima," kusho uKeri Glassman, R.D., C.D.N., umsunguli weNutritious Life. "Ngemva kokukhawulela ama-carbs akho isikhathi eside, kungenzeka ukuthi uwadlulele uma usuzivumela ukuthi ube nawo futhi." Izikhathi ezimbalwa zokuqala udla i-carbs post-keto, bheka ukuthi usayizi wokuphaka owodwa unamathela kulokho.

Qala ngama-carbs angaqhutshwanga. Kunokuba uqonde ngqo ku-pasta, ama-donuts, namakhekhe, thola ama-carbs ezitshalo lapho uqala ukwehlukana ne-keto. "Ngingaphinde ngibuyise okusanhlamvu okuphelele, ubhontshisi, imidumba, izithelo, imifino engenasitashi kuqala uma kuqhathaniswa nokudla okugayiwe kanye neziphuzo ezinoshukela," kusho uHughes.

Hamba kancane. "Zama ukwethula ama-carbs kancane kancane futhi kancane kancane," kweluleka uPritzker. Lokhu kuzokusiza ukuthi ugweme noma iyiphi i-G.I. usizi (cabanga: ukuqunjelwa) okungase kuhambisane nokubuyisela kabusha ama-carbs. "Qala ngokungeza ama-carbs ekudleni okukodwa ngosuku. Zama lokhu amasonto ambalwa futhi ubone ukuthi umzimba wakho usabela kanjani. Uma izinto zihamba kahle, engeza ama-carbs kwesinye isidlo noma ukudla okulula." Qhubeka nokungeza i-carbs isidlo esisodwa noma isidlo esincane ngasikhathi sinye uze ukhululeke ukukudla usuku lonke.

Ongakulindela Lapho Umisa iKeto

Ngisho noma wenza konke kahle, kunemiphumela ethile yomzimba-emihle futhi emibi-okufanele uyiqaphele lapho uyeka ukudla okune-ketogenic.

Ungase ube nokushintshashintsha kweshukela egazini. "Kunzima ukuqagela ukuthi umuntu uzokwenzenjani lapho ephuma ekudleni keto," kusho u-Edwina Clark, R.D., C.S.S.D., oyinhloko yezokudla nokuphila kahle eYummly. "Abanye bangaba nemiphumela engemihle, kanti abanye bangathola ukuthi ama-spikes ashukela egazini bese eshayisa ngemuva kokudla kwabo okuphakathi kwe-carb." Izinga likashukela egazini le-roller-coaster lingabangela ukusangana, ukushintsha kwemizwelo, ukusebenza ngokweqile, nokukhathala, ngakho thintana nodokotela wakho uma uhlangabezana nanoma yiziphi zalezi zimpawu.

Ungase ukhuluphale. (Kodwa ungadangali.) Nawe ungahle ungakwazi! "Ukushintshashintsha kwesisindo kuhlale kuyinto engenzeka, kepha ukuzuza kwesisindo kuzoncika ezintweni eziningi, kufaka phakathi ukuthi umzimba wakho uhlanganisa kanjani i-carbs, konke ukudla kwakho, ukuzivocavoca umzimba, nokuningi, kusho uGlassman.

Kuya futhi ukuthi unesikhathi esingakanani uku-keto. "Isisindo esiningi esilahlekayo lapho usika ama-carbs isisindo samanzi ekuqaleni," kusho u-Pritzker. "Uma uphinde ufake ama-carbs uphinde wethule amanzi angeziwe; ngayo yonke igramu ye-carb, uthola amagremu ama-4 amanzi. Lokhu kungakwenza uzizwe sengathi uzuze isisindo sethani ngokushesha, yize iningi lalo mhlawumbe kungukugcinwa kwamanzi." Lolu hlobo lokuzuza kwesisindo samanzi lusebenza kuwo wonke umuntu ovela ku-keto, kepha labo abebekade bekulo isikhathi esifushane futhi abalahlekelwe isisindo esincane ekudleni bangalubona kakhulu. (Okuhlobene: 6 Izimbangela Ezingalindelekile Zokuzuza Isisindo Ebusika)

Ukuqunjelwa kungenzeka. Kepha kungokwesikhashana. “Indaba evame kakhulu abantu ababhekana nayo ukuqunjelwa kanye nezinkinga zamathumbu ngenxa yokwethulwa kabusha kokudla okune-fibrous,” kusho uTaylor Engelke, uR.D.N. Noma ukudla okufana nobhontshisi nesinkwa esihlumekile kukulungele, umzimba wakho ungadinga ukujwayela ukukugaya futhi. Ungalindela ukuthi lokhu kwehle ezinsukwini ezimbalwa kuye emasontweni ambalwa.

Ungase ube namandla engeziwe. "Kungenzeka ukuthi abantu bandise amandla ngemuva kokufaka i-carbohydrate emuva ekudleni kwabo ngoba i-glucose (etholakala kuma-carbs) ingumthombo omkhulu womzimba wakho," kusho uHughes. Ungase futhi uqaphele ukusebenza okungcono ekusebenzeni kwe-HIIT nokuqeqeshwa kokubekezela. Ngaphezu kwalokho, ungazizwa ungcono ngokwengqondo, ngoba ubuchopho buye busebenzise i-glucose ukusebenza. "Abantu abaningi babika ukuthi banenkumbulo engcono kakhulu futhi bazizwa bengaphansi 'kwenkungu' ngokugxila noma ukusebenza emsebenzini," kusho u-Engelke. (Okuhlobene: Izinto Ezi-8 Odinga Ukuzazi Ngokuzivocavoca Keto Diet)

Ungase uzizwe ulambile. "I-combo enamafutha amaningi futhi elinganiselayo yokudla okune-keto ikwenza kube ukusutha okukhulu," kusho uGlassman. Yingakho abantu abaningi bezwa isifiso sokudla esicindezelwe ngenkathi bezama i-keto. "Kungenzeka uzizwe ulambile ngemuva kokudla ngakunye njengoba ziqala ukuba namafutha amancane nama-carbs amaningi, athanda ukugaya ngokushesha," uyanezela. Ukulwa nalokhu futhi bushelelezi ukuguquka kwakho, u-Clark uphakamisa ukumatanisa ama-carbohydrate nakho kokubili amaprotheni namafutha. "Lokhu kungasiza ekunciphiseni ukugayeka kokudla, kukhuphule ukugcwala, futhi kunciphise ama-spikes kashukela egazini nokuphahlazeka njengoba uphinde uvuselela ama-carbohydrate."

Buyekeza kwe-