Ama-carbohydrate avinjelwe kuze kufike ku-10% ngaphansi ukwenza umzimba ube yi-ketosis. Lokhu kuzokwenza kusebenze ukushiswa kwamafutha ngokusebenzisa umzimba. Funda kabanzi mayelana nalokhu kudla, ukuthi kuqukethe ini nokuthi yiziphi izingozi esizicabangayo.
Ungase wazi indlela yokudla njenge- ukudla keto, livela egameni 'ketogenic' ngesiNgisi. Ngokubanzi, kungukudla okusisiza sishise amanoni aqoqelwe kulezo zindawo ezinzima kakhulu. Kunemiphumela emihle yokwehlisa isisindo ngendlela enempilo inqobo nje uma kuhambisana nokudla okuhle nokuvivinya umzimba nge-aerobic okungenani kathathu ngesonto.
Lolu hlobo lokudla kufanele lubhekwe ngu- uchwepheshe futhi akumelwe nanini sibeke impilo yethu engozini. Lokhu kudla kusekelwe ezimisweni ezintathu eziyisisekelo:
- Sebenzisa amanani amancane avunyelwe carbohydrate
- Thatha amanani aphezulu we amafutha azuzisayo namafutha enempilo.
- Yidla ngokulinganisela amaprotheni wekhwalithi ephezulu.
Izici zokudla kwe-Ketogenic
Lokhu kudla kuthembisa ukunciphisa amaphesenti omzimba womzimba ngokunciphisa ukudla kwe-carbohydrate ukuze umzimba ungene kumodi ye-ketosis. lokhu kuzosebenzisa amafutha ukuthola amandla esikhundleni sokuthatha ushukela kuma-carbohydrate.
I-ketosis yenzeka lapho umzimba ungenakho ukufinyelela kuma-carbohydrate adingekayo ukuze uwasebenzise njengomthombo oyinhloko woshukela wamandla, ngakho-ke, awunakho ukukhetha ngaphandle kokusebenzisa amafutha ukuthola amandla. Lesi simo se-metabolic siyaphela usebenzisa lawo mafutha acid ukuwaguqula abe yimizimba ye-ketoneKufanele sikhumbule ukuthi uma umzimba "wondla" ngamafutha kuphela, singabeka impilo yezitho zethu zangaphakathi engcupheni.
Uma sesifundile yini i-ketosis, Sisebenza kanzima futhi sichaza ukuthi ukudla kwe-ketogenic kuqukethe ini.
Kuyini ukudla kwe-ketogenic
Njengoba besilindele, isici sayo esiyinhloko ukuvinjelwa kwama-carbohydrate, yize kungenjalo ngokuphelele. Inani lama-carbohydrate ngokuvamile lingaphansi kwalokho okunconywayo kokunye ukudla, amandla avela kuma-carbohydrate sithola kuphela u-10%.
Kunezinhlobo eziningana zokudla ketogenic, ezinye zivumela izithelo, imifino kanye nemifino ngobuningi obulawulwayo, noma kunjalo, kokunye, kuzisusa ngokuphelele kanye nokudla okusanhlamvu, ufulawa, izinkwa noma imidumba.
Kwabanye, ungadla ama-carbohydrate kuphela ngesikhathi sasekuseni, ngakho-ke usuku lonke umzimba uzoba nethuba lokuthatha amandla emafutheni hhayi kuma-carbohydrate. Lezi zidlo zifuna ukushisa amanoni emzimbeni ukuze zikhule imizimba ye-ketone emzimbeni.
Izingozi zalolu hlobo lokudla
Zonke izidlo zithembisa ukwehla kwesisindo esikhulu, esingakwazi ukuthi uma sikwenza ngokungafanele, noma sihlukumeza umzimba wethu ngokuwuphatha kabi ngaphandle kokuwunikeza ukudla okuyikho ngaso sonke isikhathi, kungadala umonakalo omkhulu ngokuhamba kwesikhathi.
Okulandelayo, sizokutshela ukuthi yiziphi izingozi okufanele sizikhumbule uma nje senza lolu hlobo lokudla kwe-ketogenic.
Ukwehliswa okukhulu kwemifino nezithelo
Uma sinciphisa kusuka ku- izithelo nemifino yethu yokudlaSibeka umzimba wethu engcupheni ngoba sizoba nokwehla okukhulu kwezakhamzimba, amaminerali kanye namavithamini.
Ukuqunjelwa
Ukushoda kwemifino nezithelo kuhlobene ngqo nokuqunjelwa ngezikhathi ezithile, kukhiqizwa ukungabi nofibha emzimbeni. Ukudla kwe-Ketogenic kuyibangela, Ngalesi sizathu, kulula ukuba ne-laxative infusions esandleni ukuphatha kangcono lolu hlobo lokudla.
Ukuntuleka kokudla kobuchopho
Kunganciphisa izinga lokuqonda, ubuchopho budinga i-glucose ukuze isebenze ngophethiloli ofanele wayo, ukwandisa ukusebenza kwayo. Ngakho-ke, akufanele siyeke ngokuphelele ukuthatha ama-carbohydrate, kufanele afakwe njalo osukwini lwethu nosuku.
Umoya omubi
I-Halitosis noma ukunuka komlomo kungavela ngalolu hlobo lokudla, the imizimba ye-ketone Azishintshi futhi zidedelwa ngamaphaphu okwenza lowo moya onukayo ungabi namandla. Ikakhulukazi uma kade sikwenza isikhathi eside, ngoba sizoba nemizimba eminingi ye-ketone emzimbeni.
Kuwukudla okunzima ukulandela
Lolu hlobo lokudla kunzima ukulandela ngoba ama-carbohydrate akuyo yonke indawo, uma sithatha isinqumo sokuyodla kunzima ukungangeni esilingweni futhi udle isinkwa, ipasta, i-pizza, noma uhlobo oluthile lwemidumba. Ngakho-ke, kufanele sibe namandla amakhulu okunciphisa isisindo namafutha ngakho.
Abantu okungafanele BENZE lokhu kudla ketogenic
Asikutusi lokhu kudla kubantu abathile ngoba kungenzeka ubalimaze noma izinkinga ezinkulu ngokuhamba kwesikhathi. Okulandelayo, sikutshela ukuthi yimaphi lawo maqembu anobungozi:
- Abesifazane ukhulelwe noma izinsana.
- Abantu abane izinkinga zesibindi noma zenhliziyos.
- Abantu abaye ukungasebenzi kahle kwezinso.
Lokhu kudla akukhona ukudla esingakufaka osukwini lwethu nosuku ngoba kunemingcele kakhulu, kepha singakwenza ukukwehlisa isisindo namafutha ngesikhathi esithile empilweni yethu. Vele, ngomzamo namandla.