Izizathu eziyi-8 zokuthi awulahlekelwa isisindo kuKeto

-Delile

• 1. Udla ama-carbs amaningi
• 2. Awudli ukudla okunomsoco
• 3. Kungenzeka ukuthi usebenzisa amakhalori amaningi kakhulu
• 4. Unenkinga yezokwelapha engatholakali
• 5. Une okulindelekile ukwehlisa isisindo
• 6. Uhlala udla ukudla okunama-kilojoule amaningi
• 7. Unengcindezi futhi awutholi ukulala ngokwanele
• 8. Awutholi umsebenzi owanele womzimba
• Okubalulekile

I-ketogenic, noma i-keto, yokudla iyindlela yokudla ephansi ye-carb eye yamukelwa abaningi abafuna ukunciphisa isisindo nokuthuthukisa impilo.

Lapho ulandela ukudla kwe-keto, ama-carbs ngokuvamile ancishiselwa kuma-gramu angama-20 kuye kwangama-50 ngosuku.

Lokhu kukhonjisiwe ukuthi kungaholela ekwehliseni isisindo futhi kungathuthukisa impilo yenhliziyo nokulawulwa kukashukela egazini futhi (,).

Kodwa-ke, ukuvuna izinzuzo zokudla kwe-keto, kufanele kusetshenziswe kahle.

Nazi izinto eziyi-8 okungenzeka ukuthi zilimaza imizamo yakho yokwehlisa isisindo ekudleni keto.

1. Udla ama-carbs amaningi

Esinye sezizathu ezinkulu zokuthi abantu bangalahli isisindo ekudleni kwe-ketogenic ukuthi badla ama-carbs amaningi.

Ukufinyelela esimeni se-ketosis - isimo se-metabolic lapho umzimba wakho ushisa amanoni ukuthola amandla esikhundleni se-glucose -ukudla kwe-carbohydrate kumele kwehliswe kakhulu.

Eqinisweni, kuphela cishe u-5% wamakholori akho aphelele okufanele aqhamuke kuma-carbs ().

Lokhu kuhluke kakhulu kunesincomo esijwayelekile sokudla sokuthi ama-calories angama-45-65% avela kuma-carbs ().

Kuyinto evamile ukuba nobunzima obuncane ukusika ama-carbs lapho uqala ukuzivumelanisa nokudla kwe-ketogenic.

Kodwa-ke, ukufinyelela nokugcina i-ketosis, i-carbs kumele yehliswe ibanga elinconywayo.

Ukusiza ukufinyelela imigomo yakho yokudla, cabanga ukulandela umkhondo wama-macronutrients akho ngohlelo lokusebenza olufana ne-MyFitnessPal.

Lokhu kungakusiza ukuthi ufunde ukuthi mangaki ama-carbs ovunyelwe ukuba nawo ngosuku ngokuya ngezidingo zakho zekhalori.

Ukwehlisa isisindo ekudleni kwe-ketogenic, i-carbs kufanele yehliswe ukuze ifinyelele esimweni se-ketosis futhi yenze ukushiswa kwamafutha.

2. Awudli ukudla okunomsoco

Akunandaba ukuthi yiluphi uhlelo lokudla olulandelayo, ukhiye wokulahlekelwa isisindo okunempilo ukudla ukudla okunomsoco, okuphelele.

Ukuthembela ekudleni okucutshunguliwe kungafaka isififotho ekunciphiseni kwakho isisindo noma ngabe kuyathandeka keto.

Ukungeza kokudla okufana nemigoqo yokudla okulula, ama-keto dessert kanye nokunye ukudla okuhlanganisiwe phakathi kokudla kungaphazamisa imizamo yakho yokwehlisa isisindo ngamakhalori athe xaxa abakunikezayo.

Ngokwengeziwe, ukudla ukudla okulula kakhulu okuluhlobo olunjengezinja ezishisayo nokudla okusheshayo lapho usendleleni kunganciphisa ukulahleka kwesisindo.

Lokhu kudla akunazakhi, okusho ukuthi kunama-calories amaningi kepha amavithamini amancane, amaminerali kanye nama-antioxidants.

Ukwenza kahle ukudla okunezakhamzimba ngenkathi ulahlekelwa isisindo ekudleni keto, namathela kokungalungiswa, ukudla okuphelele.

Isibonelo, imikhiqizo yobisi enamafutha agcwele, amaqanda, inhlanzi, inyama edliwayo, izinkukhu kanye namafutha aphilile njenge-avocado namafutha omnqumo konke kuyizinqumo ezinhle.

Qiniseka ukuthi ungeze imifino engeyona yesitashi efana nemifino, i-broccoli, upelepele namakhowe ezitsheni zokwengeza izakhamzimba nofibre.

Ukwenza ukwanda kwesisindo lapho ulandela ukudla kwe-ketogenic, gwema ukudla ukudla okuningi okucutshungulwayo futhi esikhundleni salokho gxila ekudleni nasezincweni eziqukethe izithako ezintsha, ezigcwele.

3. Kungenzeka ukuthi usebenzisa amakhalori amaningi kakhulu

Lapho uzama ukunciphisa isisindo, kubalulekile ukudala ukushoda kwekhalori.

Lokhu kungafinyelelwa ngokunciphisa inani lama-calories owasebenzisayo noma ngokusebenzisa ama-calories amaningi ngokusebenza komzimba okwandisiwe.

Uma ushintshela ekudleni kwe-keto futhi ungabuki ukudla kwakho kwekhalori, akunakwenzeka ukuthi wehle amakhilogremu.

Ngoba ukudla okuningi okunobungani be-keto, kufaka phakathi ukwatapheya, uwoyela womnqumo, ubisi olunamafutha aphelele namantongomane, kunama-kilojoule amaningi, kubalulekile ukuthi ungakweqisi.

Iningi labantu lizizwa lineliseke ngokwengeziwe ngemuva kokudla izidlo ze-ketogenic kanye nokudla okulula ngenxa yemiphumela yokugcwaliswa kwamafutha namaprotheni.

Kodwa-ke, kungenzeka ngokuphelele ukuthi kudle amakhalori amaningi kakhulu ekudleni kwe-ketogenic ngokudla izingxenye ezinkulu kakhulu noma ngokudla ukudla okunama-kilojoule amaningi usuku lonke.

Ukunaka usayizi wengxenye, ukwandisa umsebenzi womzimba nokudla okulula ngokulinganisela phakathi kokudla kungasiza ukudala ukusilela kwekhalori okudingekayo ukunciphisa umzimba.

Lapho ulandela noma ikuphi ukudla, kubalulekile ukudala ukusilela kwekhalori ukukhuthaza ukunciphisa umzimba. Ukwehlisa osayizi bezingxenye, ukunciphisa ukudla okulula phakathi kokudla nokusebenza kakhulu kungakusiza ukuthi wehlise amakhilogremu amaningi.

4. Unenkinga yezokwelapha engatholakali

Ukudla kwe-ketogenic kuyithuluzi eliphumelelayo lokwehlisa isisindo.

Kodwa-ke, uma unenkinga enzima yokwehlisa isisindo noma ngabe wenza konke kahle, kuwumqondo omuhle ukukhipha noma yiziphi izingqinamba zezokwelapha ezingavimbela impumelelo yesisindo.

I-Hypothyroidism, i-polycystic ovarian syndrome (i-PCOS), i-Cushing's syndrome, ingcindezi kanye ne-hyperinsulinemia (amazinga aphezulu e-insulin) yizinkinga zezokwelapha ezingadala ukwanda kwesisindo futhi kwenze kube nzima ukwehlisa isisindo (,,,).

Lezi zimo zingakhishwa ngudokotela wakho ngochungechunge lwezivivinyo.

Uma unesimo esisodwa kulezi ezibalwe ngenhla, ungalahli ithemba.

Ngokuphathwa okufanele, kufaka phakathi umuthi uma kunesidingo kanye nendlela yokuphila kanye nokuguqulwa kokudla, ungafinyelela futhi ugcine ukulahleka kwesisindo okunempilo.

Izimo ezithile zezokwelapha, njenge-hypothyroidism nokudangala, zingenza kube nzima ukunciphisa isisindo. Xhumana nodokotela wakho ukukhipha inkinga yezokwelapha eyisisekelo uma unenkinga enkulu ikakhulukazi yokulahla amakhilogremu.

5. Une okulindelekile ukwehlisa isisindo

Kujwayelekile ukufuna imiphumela esheshayo uma ulandela uhlelo olusha lokudla, kepha kubalulekile ukukhumbula ukuthi ukwehla kwesisindo kungahluka kuye ngomuntu nomuntu.

Yize ukudla kwe-ketogenic kungakhuthaza ukwehla kwesisindo uma kulandelwa kahle, izinga olilahla lingase lingasheshi - futhi lokho kulungile.

Ushintsho oluncane, olungaguquguquki kuyisihluthulelo sokulahlekelwa nokugcina isisindo ngendlela enempilo.

Yize kungaheha ukukhomba imigomo ephakeme yokwehlisa isisindo, ochwepheshe abaningi bancoma ukuthi ukwehla ngamakhilogremu ayi-1-3 noma cishe u-0.5-1 kg ngesonto (kuya ngesisindo) kungcono ().

Ukungasho, uma uthola inqubo entsha yokuzivocavoca okubandakanya ukuphakamisa isisindo, ungathola imisipha ngenkathi ulahlekelwa ngamafutha.

Yize lokhu kungaholela ekwehliseni isisindo kancane, ukubeka isisindo semisipha nokunciphisa isisindo samafutha kuzuza impilo ngezindlela eziningi. Kunganciphisa ubungozi besifo senhliziyo futhi kuthuthukise impilo yamathambo (,).

Esikhundleni sokuncika esikalini kuphela, thatha izilinganiso zamasonto onke zezingalo zakho, amathanga kanye ne-midsection ukulandelela intuthuko yakho.

Ukwehla kwesisindo esinempilo esingamakhilogremu ayi-1-3 noma cishe u-0.5-1 kg ngesonto kungakusiza uhlale emzileni wakho futhi ugcine ukulahleka kwesisindo ngokuhamba kwesikhathi.

6. Uhlala udla ukudla okunama-kilojoule amaningi

Ukunatha ukudla okunempilo kungaba yindlela ephumelelayo yokuvimbela indlala phakathi kokudla nokudla ngokweqile.

Noma kunjalo, ukudla ukudla okulula kakhulu okunama-kilojoule amaningi we-ketogenic njengamantongomane, ibhotela le-nut, amabhomu anamafutha, ushizi kanye ne-jerky kungadala ukwehla kwesisindo sakho ethafeni.

Yize lokhu kudla okulula kunempilo ngokulinganisela, kungcono ukhethe izinketho zamakhalori aphansi uma unesikhathi sokudla okungaphezu kwesisodwa ngosuku.

Ukudla okufana nemifino engeyona yesitashi noma amaprotheni kungakugcina uzizwa ugcwele ngaphandle kwama-calories.

Ukudla okulula okunambitheka njengezinti zesilimo esidliwayo esinamagatsha anamanzi notamatisi we-cherry okucwiliswe ku-guacamole noma iqanda elibilisiwe elinemifino enqunyiwe kuyizinqumo ezinhle kulabo abalandela ukudla okune-ketogenic.

Futhi, ukungeza imifino engeyona engeyona enesitashi ekudleni kwakho kunezela umthamo wefayibha ongasiza ukugcina uhlelo lwakho lokugaya ukudla lujwayele, okungasiza kakhulu kulabo abashintshela ekudleni keto.

Khetha ukudla okunama-keto-friendly, ama-calorie aphansi ukuze uthole ukudla okulula okwanelisayo okungeke kukubangele ukuba upake amakhilogremu.

7. Unengcindezi futhi awutholi ukulala ngokwanele

Ucwaningo lukhombisa ukuthi ingcindezi, ikakhulukazi ukucindezelwa okungapheli, kanye nokuntuleka kokulala kungaba nomthelela omubi ekulahlekelweni kwesisindo ().

Lapho umzimba wakho ucindezelekile, ukhiqiza inani eliningi lehomoni ebizwa nge-cortisol.

Amaleveli aphakeme we-cortisol, eyaziwa kakhulu njenge-hormone yokucindezeleka, angakhuthaza umzimba wakho ukuthi ugcine amafutha, ikakhulukazi esiswini ().

Ngokwengeziwe, labo abanengcindezi engapheli bavame ukungalali kahle, okuye kwaxhunyaniswa nokuzuza kwesisindo.

Ucwaningo lukhombisa ukuthi ukungalali kahle kunomthelela omubi ekulawuleni indlala, njenge-leptin ne-ghrelin, okudala ukwanda kwesifiso sokudla ().

Unganciphisa ukucindezeleka futhi uthuthukise ukulala ngokuzama amasu afana nokuzindla noma i-yoga nokuchitha isikhathi esincane kumadivayisi kagesi ().

Ukucindezeleka nokuntuleka kokulala kungaba nomthelela omubi ekulahlekelweni kwesisindo. Yenza okusemandleni akho ukunciphisa ukucindezeleka nokulala ngokwanele.

8. Awutholi umsebenzi owanele womzimba

Ukufaka umsebenzi ongokwenyama emzimbeni wakho kubalulekile lapho uzama ukunciphisa isisindo ekudleni kwe-ketogenic.

Ngaphandle kokuvuselela ukulahleka kwamafutha, ukusebenzisa inqubo yokuvivinya umzimba kusiza impilo ngezindlela eziningi.

Isibonelo, ukuzivocavoca kwehlisa ubungozi bezimo ezingalapheki njengesifo senhliziyo, isifo sikashukela, ukudangala, ukukhathazeka nokukhuluphala ngokweqile ().

Ukwenza umsebenzi wokuzivocavoca umzimba akugcini ngokushisa amakhalori, kepha kusiza nokwakha imisipha, enganikeza amandla omzimba wakho ngokunyusa inani lamandla ashile ekuphumuleni ().

Yize ukuqala inqubo yokuzivocavoca kungaba nzima - ikakhulukazi kulabo abasha ukusebenza - kunezindlela zokwenza kube lula.

Ukwenza isheduli yokuzivocavoca nokunamathela kuyo kuyindlela engcono kakhulu yokuqinisa umkhuba wokuzivocavoca onempilo.

Setha umgomo wezinsuku ezintathu kuya kwezine ngeviki bese ukhetha isikhathi esivumelana kakhulu nohlelo lwakho.

Zigqugquzele ngokugcina isikhwama sokuzivocavoca emotweni yakho ngemuva komsebenzi noma ngokubeka izingubo zokuzivocavoca ngaphambi kokulala ukuze uhlale usebenza ekuseni kakhulu.

Ukuzivocavoca kuzuzisa impilo ngezindlela eziningi futhi kuvusa ukuncipha. Yenza ukuzivocavoca umkhuba ngokubeka eceleni isikhathi sokuzivocavoca okuncane ngesonto.

Okubalulekile

Kanye nezinye izinguquko zokuphila okunempilo, ukudla kwe-ketogenic kungaba yithuluzi elisebenzayo lokulahlekelwa isisindo.

Kodwa-ke, kunezizathu ezahlukahlukene zokuthi kungani abanye abantu bangehluleka ukubona imiphumela abayifunayo.

Ukudla amakhalori amaningi, ukungasebenzi, ukucindezeleka okungapheli, izingqinamba zezokwelapha kanye nokungalandeli amabanga we-macronutrient anconyiwe konke kungaba nomthelela omubi ekulahlekelweni kwesisindo.

Ukukhulisa ukulahleka kwesisindo ekudleni kwe-ketogenic, thola ukulala ngokwanele, unciphise ukucindezeleka, sebenza ngokwengeziwe futhi udle ukudla okuphelele, okunomsoco, okunama-carb amaningi lapho kungenzeka.