Konke Odinga Ukukwazi Ngokusebenza Ngokudla Kwe-Keto

-Delile

• Ungase ungazizwa ujabule kangako ekuqaleni.
• Amaviki okuqala ambalwa ku-keto are hhayi isikhathi esihle sokuzama ukuzivocavoca umzimba okusha.
• Kubaluleke kakhulu ukuthi ungadli kancane ngaphambi kokusebenza nge-keto.
• Ungashisa amanoni amaningi ngesikhathi se-cardio.
• Wena ngempela ngidinga ukudla amanoni anele.
• Ukusebenza nge-keto kungakusiza ukuthi ufinyelele imigomo yakho yokwakheka komzimba.
• Ungahle udinge ukucabanga kabusha ngokusebenza kwakho kwe-HIIT okuthandayo.
• Ukulalela umzimba wakho kubalulekile lapho uxuba i-keto nokuzivocavoca umzimba.
• Buyekeza kwe-

Njengamanje, cishe usuzwile ngokudla kwe-ketogenic—uyazi, lokho okukuvumela ukuthi udle *wonke* amafutha anempilo (futhi cishe ama-nixes ama-carbs). Ngokujwayelekile isetshenziselwa ukwelapha iziguli ezinesithuthwane nezinye izinkinga zempilo ezingathi sína, ukudla kwe-keto sekungene kwabajwayelekile futhi kuthandwa kakhulu yisixuku sokuqina. Nakuba kuyiqiniso ukuthi ingase ibe nezinzuzo ezithile zokusebenza, ochwepheshe bathi kunolwazi olubaluleke kakhulu okudingeka ukwazi uma ucabanga ngokusebenza nge-keto.

Ungase ungazizwa ujabule kangako ekuqaleni.

Futhi, ngokwemvelo, lokho kungase kuthinte ukujima kwakho. "Ungazizwa sengathi usenkungwini izinsuku ezimbalwa zokuqala," kusho uRamsey Bergeron, uC.P.T., u-Ironman osesikhombisa, umsubathi we-keto, futhi ungumnikazi we-Bergeron Personal Training eScottsdale, e-Arizona. "Umthombo oyinhloko kaphethiloli wengqondo yakho yi-glucose (esuka kuma-carbs), ngakho-ke njengoba ishintshela emizimbeni ye-ketone eyenziwe ngokudiliza amafutha esibindini, kuzothatha ukulungiswa okuthile." Ngenhlanhla, inkungu yengqondo izodlula ngemuva kwezinsuku ezimbalwa, kepha uBergeron uncoma ukweqa ukusebenzisa okudinga ukusabela okusheshayo ukuze uhlale uphephile, njengokuhamba ngebhayisikili lakho emigwaqeni enezimoto noma ukwenza uhambo olude olunzima.

Amaviki okuqala ambalwa ku-keto are hhayi isikhathi esihle sokuzama ukuzivocavoca umzimba okusha.

"Qhubeka wenze lokhu okwenzayo," kweluleka uBergeron. Lokhu kungenxa yephuzu lokuqala — abantu abaningi abazizwa bekhulu kakhulu ekuqaleni ku-keto. Uma seqile, lesi sikhathi sokuqala se-icky singabizwa ngokuthi "i-keto flu" ngenxa ye-grogginess yayo efana nomkhuhlane kanye nokucasuka kwesisu, okuvame ukudlula phakathi kwezinsuku ezimbalwa kuya emavikini ambalwa. Noma kunjalo, kungenzeka ukuthi akuyona i- okuhle kakhulu isikhathi sokuzama isigaba esisha noma ukuhambela i-PR. "Ngihlala ngincoma ukuthi amaklayenti ami anciphise okuguquguqukayo uma enza okuhlukile," kusho uBergeron. "Uma ushintsha izinto eziningi ngesikhathi esisodwa, ngeke wazi ukuthi yini esebenzile nokuthi yini engazange."

Kubaluleke kakhulu ukuthi ungadli kancane ngaphambi kokusebenza nge-keto.

"Qiniseka ukuthi unikeza umzimba wakho amandla anele futhi awunciphisi ama-calories ngokweqile," kusho uLisa Booth, R.D.N., i-dietitian kanye nomqeqeshi wezempilo ku-8fit. Lokhu kubaluleke kakhulu ngoba abantu abaku-keto kungenzeka badle kancane, kusho yena. "Uma ukhawulela lonke iqembu lokudla (kulokhu, ama-carbs), ngokuvamile unciphisa ama-calories ngokwemvelo, kodwa ukudla kwe-keto nakho kunomphumela wokucindezela ukudla, ngakho ungase ucabange ukuthi awulambile ngisho noma ungakuniki ukudla. umzimba wakho amandla anele. " Uma unciphisa ama-calories amaningi kakhulu futhi ukuhlanganisa lokho nokusebenza, ngeke uzizwe u-crappy kuphela kepha kungathinta nokusebenza kwakho nemiphumela. (Awuqinisekile ukuthi uzoqala kuphi? Bheka uhlelo lokudla lwe-keto lwabaqalayo.)

Ungashisa amanoni amaningi ngesikhathi se-cardio.

Lesi ngesinye sezizathu eziyinhloko abantu abafunga nge-keto ukuze banciphise isisindo. "Uma use-ketosis, awusebenzisi i-glycogen njengomthombo wakho wamandla," kusho uBooth. "I-Glycogen iyinto efakwe emisipha nasezicubu njengenqolobane yama-carbohydrate. Kunalokho, usebenzisa amafutha nemizimba ye-ketone. Uma ulandela izivivinyo ze-aerobic njengokugijima noma ukuhamba ngebhayisikili, ukudla kwe-keto kungasiza ekwandiseni i-oxidation yamafutha, igcine i-glycogen. , khiqiza i-lactate encane futhi usebenzise umoya-mpilo omncane." Ngamanye amagama, lokho kungahumushela emafutheni amaningi ashile ngesikhathi sokuvivinya umzimba nge-aerobic. "Kodwa-ke, mhlawumbe ngeke kuthuthukise ukusebenza," uyanezela.

Wena ngempela ngidinga ukudla amanoni anele.

Uma kungenjalo, uzolahlekelwa yizo zonke izinzuzo, futhi ukusebenza kwakho kungase kuphazamiseke. "Uma ungadli amafutha anele ekudleni kwe-keto, empeleni wenza ukudla kwe-Atkins: amaprotheni amaningi, i-carb ephansi, KANYE namafutha aphansi," kusho uBergeron. "Lokhu kungakushiya ulambile kakhulu, kunganciphisa imisipha yakho, futhi cishe akunakwenzeka ukukugcina." Kunesizathu sokuthi kungani izidlo eziningi eziphansi ze-carb zithola i-rap embi. Ngaphandle kwamafutha anele ukukhokhela ama-carbs owalahlekile, kungenzeka uzizwe ukhathele futhi uphuthelwe ukungena ku-ketosis empeleni. Kungakho kubaluleke kakhulu ukuthi iningi lama-calories akho livela emithonjeni yamafutha enempilo njengenyama edla utshani, inhlanzi, ukwatapheya, namafutha kakhukhunathi, kusho uBergeron.

Ukusebenza nge-keto kungakusiza ukuthi ufinyelele imigomo yakho yokwakheka komzimba.

"Ucwaningo lukhombisile ukuthi izidlo ze-ketogenic ezihambisana nokuvivinya umzimba ngokulingene zingathinta kahle ukwakheka komzimba womuntu," kusho uChelsea Ax, D.C., C.S.C.S., uchwepheshe wezempilo eDrAxe.com. "Bakhombisile ukuthi izidlo ze-ketogenic zithuthukisa amandla omzimba okushisa amafutha, ekuphumuleni nangesikhathi sokuqina kokuzivocavoca okuphansi kuya kokulingene, ngakho-ke imizamo yakho yokwehlisa isisindo ingase ikhuliswe ngenkathi uqeqeshwa kulezi zindawo." Ucwaningo lwango-2011 olushicilelwe ku Ijenali ye-Endocrinology ithole ukuthi ukudla kwe-ketogenic kwandisa i-hormone yokukhula kwe-hepatic (HGH), engathuthukisa amandla nobusha. Yize ucwaningo lwenziwe kumagundane ngakho-ke alunakuhunyushelwa ngqo emiphumeleni yabantu, lokhu nakanjani kutholakala okuthembisayo lapho kukhulunywa nge-keto kanye ne-exericse. (Okuhlobene: Kungani Ukuvuselelwa Komzimba Kulahlekelwa Isisindo Esisha)

Ungahle udinge ukucabanga kabusha ngokusebenza kwakho kwe-HIIT okuthandayo.

"Ucwaningo lukhombisile ukuthi ukudla okuphezulu kwi-macronutrient ethile njengamafutha kuthuthukisa ikhono elandayo lokusebenzisa leyo macronutrient njengophethiloli," kusho i-Ax. "Kodwa-ke, ngesikhathi sokuzivocavoca umzimba ngamandla, umzimba uyashintsha usebenzise i-glycogen njengophethiloli kungakhathalekile ukuthi udla isilinganiso sini se-macronutrient." Njengoba uzokhumbula phambilini, izitolo ze-glycogen zikhuthazwa ngama-carbs, okusho ukuthi uma ungazidli eziningi zazo, ukusebenza ngamandla kokuvivinya umzimba kungathikamezeka. “Esikhundleni salokho, ukuvivinya umzimba ngamandla okusesilinganisweni kulungele ukuthuthukisa amandla omzimba wokushiswa kwamafutha,” kusho u-Axe. Ngenxa yalokhu, abasubathi nabavivinya umzimba abenza ukujima okuqinile njenge-CrossFit noma i-HIIT bangcono uma benza i-keto ngesikhathi sabo esingekho noma lapho bengagxilile kakhulu ekusebenzeni futhi begxile kakhulu ekuthuthukisweni kokwakheka komzimba.

Ukulalela umzimba wakho kubalulekile lapho uxuba i-keto nokuzivocavoca umzimba.

Lokhu kuyiqiniso ikakhulukazi emavikini ambalwa okuqala odla i-keto, kepha futhi phakathi nakho kwakho konke. "Uma uvame ukuzizwa ukhathele, unesiyezi, noma ukhathele, umzimba wakho kungenzeka ukuthi awusebenzi kahle ekudleni okunama-carb aphansi kakhulu," kusho uBooth. "Impilo yakho kanye nokuphila kahle kwakho kufanele kube okubaluleke kakhulu. Engeza amanye ama-carbs futhi ubone ukuthi uzizwa kanjani. Uma lokhu kukwenza uzizwe ungcono, ukudla kwe-keto kungase kungabi yisinqumo esifanele kuwe."

Buyekeza kwe-