Ingabe I-Low-Carb Keto Diet Ingcono Kubasubathi Bokukhuthazela?

-Delile

• Layisha ama-electrolyte.
• Qala ngesikhathi sakho sokuphumula.
• Thola ukuthi yini okusebenzelayo.
• Buyekeza kwe-

Ungacabanga ukuthi abagijimi be-Ultra abagawula amamayela ayi-100 + ngesonto bazobe belayisha upasta nama-bagels ukulungiselela umjaho omkhulu. Kodwa inani elikhulayo labasubathi bokukhuthazela lenza okuphambene: ukulandela ukudla okune-carb ephansi ye-keto ukuze kuphembelele ukugijima kwabo okude kakhulu.

"Abadlali abaningi bokukhuthazela bathole impumelelo ngokudla kwe-ketogenic ngoba amafutha anikeza amandla amaningi kune-carbs," kusho uJennifer Silverman, M.S., uchwepheshe wezokudla e-Tone House eNew York.

Thatha uNicole Kalogeropoulos nesoka uZach Bitter, abasubathi base-Altra njengamanje abazilolongela i-Western States Endurance Run engamakhilomitha ayi-100. Lo mbhangqwana ulandela ukudla okuphansi kwe-carb keto okunothile ngamaqanda, isalmon namantongomane. Okumangalisa nakakhulu ukuthi bathi impilo ephansi ye-carb ithuthukise ukusebenza kwabo. (Uma ucabangela ukudla? Zama lolu hlelo lokudla lwe-keto lwabaqalayo.)

Njengoba bengizimisele ngokudla ukudla okunamafutha amaningi, ngikwazile ukululama ngokushesha, okungivumele ukuthi ngizilolonge ezingeni eliphezulu ngokuqhubekayo,” kusho uKalogeropolous. "Futhi, angidingi ukudla ukudla okuningi emijahweni, futhi nginezinkinga ezimbalwa zesisu kunalokho ebengikudla ekudleni okuphezulu."

Kepha linda, abagijimi abakhuthazelayo akufanele balayishe i-pasta ngaphambi komjaho omkhulu, bese behlupheka ngama-gel amandla kashukela njalo ngamamayela ambalwa ukugcina amandla abo ephezulu?

Ngokusobala, kuphela uma umzimba wakho unamathele esimweni esincike kushukela. "Ukudla okune-carbohydrate eningi kukukhiyela emjikelezweni wokuncika kushukela ngoba ama-carbohydrate aphoqa umzimba wakho ukuthi ushise ushukela esikhundleni samafutha," kusho uJeff Volek, Ph.D., RD, uprofesa wesayensi yabantu e-Ohio State University owathi. ifunda kakhulu i-ketosis. Futhi njengoba izitolo zikashukela zomzimba wakho zingakupha amandla okuzivocavoca amahora ambalwa, unamathele njalo ekudleni ama-carbs ukugcina amandla akho ephezulu, uyachaza.

Hlukanisa lo mjikelezo, futhi umzimba wakho uzosebenzisa amafutha-umthombo osebenza ngokwengeziwe wamandla-njengophethiloli esikhundleni salokho, okufanele kuthi ukuhumusha kuncike ekuthembekeni okuncane kuma-gel ashukela nokuhlafuna phakathi nomjaho wokubekezela, futhi mhlawumbe Okuningi amandla. (PS Nasi umhlahlandlela wakho wokuqala wokuqeda ukuqeda i-marathon yesigamu.)

Okungcono kakhulu, i-ketosis ingakusiza ukuthi ugweme ukushaya "udonga" olwesabekayo ngasekupheleni kohambo olude noma lokuhamba ngebhayisikili. Lokho kungenxa yokuthi amaketoni egazi, enza ubuchopho bakho bufane nomzimba wakho, awunciphi kakhulu ebuchosheni ngendlela efanayo neglucose, ngakho-ke amazinga akho wamandla nokuqina kwemizwa kuhlala kuzinzile kakhulu. "Ama-ketone akhonjisiwe ukuthi anikela ngokuvikelwa okuphawulekayo kwizimpawu nezimpawu zeshukela eliphansi egazini," kusho uVolek.

Umunyu ukubonile lokhu ngenkathi enza ama-run akhe kanye nemijaho. Waqala ukulandela ukudla okune-carb ephansi ka-Atkins ngo-2011, futhi nakuba wayezizwa ekhathele kancane ekuqaleni (lokhu kuvamile njengoba umzimba wakho ujwayela ukusebenzisa amafutha njengomthombo wawo wamandla amasha), akadingi ukubasa kakhulu ngesikhathi semicimbi. -kodwa uzizwa engcono. Uthi: “Ngifaka uphethiloli omncane ngezinga elifanayo lamandla, ngilulama ngokushesha, futhi ngilala kahle kakhulu. (Bheka futhi: Ngazama Ukudla Kwe-Keto futhi Ngehlisa Isisindo Esengeziwe Kunalokho Engangikulindele)

Kuzwakala njengokuphikisana ngoba utshelwe ukuthi ama-carbs ayikho konke uma kukhulunywa ngokubekezela-kepha lesi siphakamiso seminyaka yobudala empeleni sisekelwe ocwaningweni olunomkhawulo. Njengoba uVolek echaza kufayela le- Ijenali YaseYurophu Yesayensi Yezemidlalo ukubuyekezwa, kube nocwaningo olulodwa kuphela olulawulwa yi-placebo esihlokweni, futhi aluzange lubonise inzuzo yokusebenza ekulayisheni ama-carbohydrate aholela kumcimbi wokukhuthazela.

Lokho kusho ukuthi, kunezinto ezithile okufanele uzicabangele ngaphambi kokuthola i-keto diet yomjaho wakho olandelayo. Bheka izinto okufanele wazi ngokuzivocavoca ekudleni kwe-keto, bese ugcine lawa macebiso we-carb ephansi ngaphambi kokuzama wena.

Layisha ama-electrolyte.

"Umzimba oguqulwe ngamafutha uvame ukulahla usawoti omningi," kusho uVolek. Ukuze ukhulise umthamo wakho we-sodium, uphakamisa ukuthi udle izinkomishi ezimbalwa zomhluzi nsuku zonke futhi uqiniseke ukuthi awukhethi izinhlobo zokudla ezingenasosodium, njengamantongomane. Umunyu uphinde uthathe izithasiselo ze-electrolyte ngesikhathi se-ultras yakhe. (Okuningi: Ungahlala Kanjani Umanzi Lapho Uqeqeshelwa Umjaho Wokukhuthazela)

Qala ngesikhathi sakho sokuphumula.

Ungashintshi izinto ngaphambi komjaho. "Inqubo yokwenziwa kwe-keto adaptation ishintsha indlela amaseli akho asebenzisa ngayo uphethiloli futhi lokho kuthatha isikhathi," kusho uVolek. Lokhu kusho ukuthi ungahle ubone ukucwilisa ekusebenzeni phakathi namasonto ambalwa okuqala, njengoba umzimba wakho uncika kakhulu kuma-carbs. Kepha kufanele uqale ukuzizwa ungcono kungakapheli inyanga njengoba umzimba wakho ulungisa.

Thola ukuthi yini okusebenzelayo.

“Njengoba sonke singeke sithole imiphumela efanayo ekuzilolongeni, akwenzeki ukusho ukuthi yiluphi uhlelo lokudla oluzozuzisa wonke umuntu,” kusho uSilverman.

Ngisho neKalogeropolous ne-Bitter banezindlela ezingafani zokufinyelela enhlosweni efanayo: Umunyu uqapha amazinga akhe e-ketone ngemichilo yegazi bese elandela uhlelo alubiza ngokuthi "periodizing carb intake based on yokuphila." Ucishe aqede ama-carbs lapho elulama noma eziqeqesha kancane, bese elandela ukudla okungaba ngamaphesenti ayi-10 ama-carbs lapho eqeqeshwa ngevolumu ephezulu, kanye namaphesenti angama-20 kuye kwangama-30 lapho eqeqeshwa ngevolumu yakhe ephezulu nokuqina. (Funda kabanzi mayelana nokuhamba ngebhayisikili ye-carb.)

IKalogeropoulos iguquguquka kancane. "Ngidla ukudla okune-carb ephansi, kepha angibuswa njalo njalo ngoba ngihamba kakhulu ngomsebenzi," esho. "Ukulandela uhlelo oluthile akubalulekile kunokunaka indlela engizizwa ngayo."

Buyekeza kwe-