I-Ketosis Diet Iyachazwa: Kuyini Ukudla Kwe-Keto?

Ukudla kuyisici esibaluleke kakhulu lapho uzama ukubona imiphumela! Akunandaba ukuthi unquma ukuthatha ziphi izithasiselo, ngaphandle kokuthi ukudla kwakho kudalulwe kulo akunakwenzeka ukuthi uzozifeza izinhloso zakho.

Ukuthi ulahlekelwa ngamanoni noma uzuza isisindo kuncike ekudleni kwakho kwekhalori. Kalula nje: uma udla amakhalori amaningi kunalokho okudingwa ngumzimba wakho, uzoba nesisindo. Isitimela nokwengeza, futhi iningi lizoba yimisipha. Uma ungakwenzi, noma kunjalo, ama-calories amaningi azogcinwa njenge-glycogen namafutha.

Ngokulinganayo, uma udla amakhalori ambalwa kunalokho okudingwa ngumzimba wakho, uzoncipha. Umzimba wakho ungasebenzisa amafutha, amaprotheni (imisipha), noma ama-carbohydrate.

Ukudla okune-ketogenic, noma “keto” ngamafuphi, kuqeda ama-carbohydrates ekudleni - okusho ukuthi umzimba wakho ungashisa amafutha nemisipha kuphela. Ngokusobala asifuni ukushisa noma yimuphi umsipha; akubukeki kukuhle kuphela, uma sinawo emizimbeni yethu kusho ukuthi ama-calories amaningi esikwazi ukuwashisa lapho siphumule (yebo - ngisho nokulala!)

Ngokuvamile, izinhlelo eziningi zokudla zikhawulela ukutholwa kwama-carbohydrate kuma-gramu angama-30-50 ngosuku, noma cishe amaphesenti ama-5 wamakhalori aphelele. Ukutholwa kwamafutha kuvamise ukuba phakathi kwamaphesenti angama-60 kuya kwangama-70 we-caloric ephelele, kuyilapho amaprotheni egcwalisa amaphesenti angama-25 kuye kwangama-30 asele. 

Ukudla kwe-keto kuhilela ukudla amanani aphezulu amafutha kanye namanani aphakathi amaprotheni, kanye nenqwaba yezithelo nemifino engena-carb. Umzimba wakho ushintshela emafutheni avuthayo esikhundleni semisipha. Iphelele, akunjalo?

Ukudla kweKeto: Kunjani Ngempela?

Awu...umgwaqo onzima. Nokho, ngemva kwezinsuku ezingu-5-7 zokuqala uzozizwa unamandla kunangaphambili. 

Njengokudla okuningi, izinsuku ezimbalwa zokuqala zinzima kakhulu njengoba umzimba wakho uphendula kulezi zinguquko ezinkulu nemibhikisho ekuphenduleni! Empeleni usohlelweni lokufaka umzimba wakho kumodi entsha ebizwa ngesimo se- “ketosis”.

Kuyaphawuleka lapha ukuthi i-ketosis yinqubo yokunciphisa umzimba yokusebenzisa amafutha omzimba njengomthombo wamandla oyinhloko esikhundleni sama-carbohydrate. Umzimba uphehlwa ngamaketoni uma usesimweni se ketosis. Ama-ketone akhiqizwa ngumzimba ngokudiliza izitolo ezinamafutha, esikhundleni sokusebenzisa i-glucose enemvelaphi yayo kuma-carbohydrate. 

Ngalokhu, ushukela wakho wegazi kanye namazinga e-insulin ehla. Lokhu kwaziwa njengezinyathelo ezizuzisayo zokuvimbela izimo ezifana nesifo sikashukela. 

Uma uqala ukudla kwe-keto, kungenzeka ufise ukudla okune-carb-heavy uma sekuphele izinsuku ezimbalwa ungekho kumenyu. Izindaba ezinhle ukuthi lezi zifiso ziyashabalala ngokushesha futhi uma umzimba wakho usuzivumelanisa nezimo mancane amathuba okuthi uthole isinkwa namashidi.

Ngaphezu kwalokho, ulwazi lwethu lokudla okunomsoco luyakhula njengomphakathi, futhi kunezinkulungwane zezinye izindlela ezine-carb ephansi kanye nezindlela zokupheka ze-keto ezandleni zethu. Ngokunokwenzeka, uzothola enye indlela yokunye ukudla oyekayo.

Ukumatanisa ama-SARM kanye ne-Keto: I-Keto Diet kuma-SARM

Uma njengamanje usebenzisa ama-Selective Androgen Receptor Modulators, mhlawumbe ufuna uhlelo lokudla oluzosiza ukuzuza kwakho futhi likunike uphethiloli owanele wokuzivocavoca ngamandla. Noma mhlawumbe kuphambene: ungumlandeli we-keto okhuthele, futhi ufuna ukwazi ngemiphumela ama-SAR angaba nayo kulokhu. 

Ngakho-ke, ama-keto nama-SARM angena kuphi? Ungakulandela ukudla kwe-keto kuma-SARM? Abantu abaningi abanentshisekelo kuma-SARM babika ukuthi laba bobabili bayaphelelisana, ngenxa yamandla abo wokuchitha amafutha nokukhulisa amandla. 

Noma yikuphi ukudla kwe-keto kuma-SARM kufanele kuqashwe ngokucophelela, njengoba kuhlanganisa izinguquko ezimbili ezinkulu esimweni somzimba wakho. I-Keto kanye nama-SARM womabili ashintsha kakhulu ukwakheka komzimba wakho kanye nendlela okhula ngayo futhi icubungula uphethiloli. Uma ukwenza kanjalo ngokuphepha, akunabungozi ngempela - kodwa zombili izinguquko ziningi ukuze umzimba wakho uzijwayeze. 

Kufanele ngaso sonke isikhathi uqhubeke ngokuqapha futhi uqinisekise ukuthi noma yiziphi izithasiselo ezithathwayo ziqale zigunyazwe futhi zinqunywe uchwepheshe wezokwelapha. Hlola imithetho yezwe lakini noma isifunda njengoba imithetho kuma-SARM ihluka emhlabeni jikelele. Ungalokothi usebenzise ama-SARM ngaphandle kwemihlahlandlela yezomthetho noma yezokwelapha lapho uhlala khona.

Njengoba kushiwo ngenhla, ucwaningo lwesikhathi eside kuma-Selective Androgen Receptor Modulators lusencane, ngakho-ke labo abacabanga ngamaSARM kumele baqaphele ngokuphelele. Noma kuvunyelwe ngokomsebenzi, kuyalulekwa ukuthi labo abanelukuluku bazenzele olwabo ucwaningo bese benza isinqumo esinolwazi. Abasebenzisi kumele njalo bazise udokotela wabo ngaphambi kokuma noma ukuguqula imithamo yabo evunyelwe.

Uma isetshenziswe kahle, ngokuphepha, nangokulandela izeluleko zezokwelapha, ama-SARM kanye ne-keto angenza ukuhambisana okuhle komunye nomunye. Ngokwengeza ama-SAR eceleni kokudla kwe-ketogenic, ungalindela okulandelayo: 

 

cutting

Lapho kunenkinga yekhalori, sifuna ukugcina izicubu eziningi ngangokunokwenzeka. Sebenzisa ama-SAR ku-keto kuzoqinisekisa ukuthi, noma kulandela ukwehla okukhulu kokudla kwekhalori, akukho msipha olahlekile noma omoshayo. Ngakho-ke, ungabeka ama-calories amaningi ngosuku wazi ukuthi imisipha ngeke inyamalale.

Lokhu akusho ukuthi kufanele wehlise umthamo wakho wekhalori emazingeni angenampilo: ngemuva kwakho konke, nguphethiloli umzimba wakho osebenza kuwo. Amakholori awalimazi ngokwemvelo kunoma yikuphi ukudla: kungenxa nje yokuthi udinga ukwazi ukuthi yini oyingenisayo futhi oyishisayo. 

Isengezo seYohimbine sinquma i-ghrelin, i- "tlala yendlala". Abasebenzisi bavame ukubika ukuthi bazele ngokugcwele ngenxa yalokhu, kanti abanye bathi kuyasiza ukulawula amazinga abo wamandla lapho bedla ama-calories ambalwa kunokujwayelekile. 

Ukuxhaphaza

Kusukela kumjikelezo wethu wokubhukuda, sifuna ukuqinisekisa ukuthi sifaka isisindo esiningi ngangokunokwenzeka. Uma ngithi "isisindo", sifuna imisipha, hhayi amafutha - futhi ngokuqinisekile hhayi amanzi. Ukudla kwe-keto kuzoholela ekulahlekelweni kokuqala kwamanzi futhi kuzogcina amazinga akho amanzi ephansi emisipheni. Futhi, i-Yohimbine inamandla okusiza ngalokhu njengesihlukanisi sezakhi, uma ucabangela ama-SAR kuma-keto. 

Ukuhlanganisa ama-keto kanye nama-SAR nokuhlala kwinsalela yekhalori kungasiza ekuqinisekiseni ukuthi ama-calories amaningi aguqulwa abe yimisipha kunamafutha. Futhi, lokhu kufanele kubhanqwe nokuqeqeshwa okujwayelekile, okunamandla kakhulu nokudla okwanele kwamafutha namaprotheni. Abasebenzisi kumele njalo bafune ukuqondiswa kwezokwelapha ngaphambi kokuthatha inqubo entsha yokuzivocavoca umzimba, futhi bathole incwadi kadokotela ehambisana nemithetho yendawo yabo. 

Ukudla kwe-ketogenic kubonakala kukuyo yonke indawo ezungezile, nayo yonke indoda, owesifazane, nabangane babo begqoke ibhande le-curl-in-the-squat-rack booty band futhi ngomusa bekhuluma ngakho. Akumangalisi: ngisho nosaziwayo abanjengoLeBron James noKim Kardashian bake babonakala esikhathini esidlule bezama i-keto. 

Njengazo zonke izitayela zokudla noma i-buzzword eyenza imijikelezo embonini yokwakha umzimba, kubalulekile kuqala ukuqonda ngokuphelele nokuqonda ngokuphelele okushiwo nokubaluleka kokudla kwe-ketogenic ngaphambi kokuthi ucabange nokuyenza ingxenye ebalulekile yendlela ophila ngayo.

Izinto Okufanele Uzikhumbule Ngokudla Kwe-Ketogenic

Ukudla okune-ketogenic kuyindlela elula yokulawula inkanuko nokulawula izifiso. Kodwa-ke, akufanele kube nephutha nge-unicorn yemilingo engahle iqede ngokushesha iminyaka yokuphila ngokuhlala phansi noma imikhuba emibi yokudla. 

Enye yezinzuzo ezinkulu zokudla kwe-ketogenic ukuthi kulula ukunamathela kukho. Izindlela zokupheka ezinhle kakhulu nezithathayo ziye zavela eminyakeni yamuva, ngenxa yezinkulungwane ezibona inzuzo yalokhu kudla. Ngeke ukhawulelwe ukudla okulula nokulula! Nakuba izifiso zingaba nzima ukulwa ekuqaleni, cishe uzothola indawo ephansi ye-carb esikhundleni sokudla okusengqondweni yakho. 

Kubalulekile ukuqaphela lapha ukuthi ukudla kwe-keto kubeka umzimba esimweni se-ketosis ngenxa yokuntuleka kwama-carbohydrate futhi hhayi ngenxa yokudla okuphezulu kwamafutha. Lokhu kungenxa yokuthi ukudla okuphezulu kwamafutha angadli i-ketogenic yokudla noma kwenze umzimba ukhiqize amaketoni. Kodwa-ke, ukudla okunama-carb aphansi aqukethe ngaphansi kuka-30 kuye ku-50 amagremu ama-carbohydrate ngosuku enza. 

 

Ukudla Keto Kungangisiza Kanjani?

Ukudla kwe-ketogenic kuyindlela enhle kakhulu kubantu abavame ukuba nezinkinga ngezifiso, noma abakuthola kunzima ukulawula ushukela wegazi labo. Kodwa-ke, labo abanesifo sikashukela kufanele babonane nodokotela wabo ngaphambi kokudla ukudla okune-keto ngoba kungakhuthaza "ukushwiba" okuphansi futhi kuholele ku-hypoglycemia. 

Kuyasiza futhi kubantu abazwela ezinhlotsheni ezithile zokudla. 

Ukudla kwe-keto nakho kuyisinqumo esihle kubantu abathambekele ezindabeni zesisu. Lokhu kungenxa yokuthi kunciphisa ukusetshenziswa kwezithelo, okusanhlamvu, neminye imithombo yama-carbohydrate. Ngamanye amazwi, ukudla kwe-ketogenic kuyisinqumo esihle kubantu abalandela ukudla okusesilinganisweni kuya kokuphezulu kwe-carbohydrate.

Enye inzuzo ephawulekayo ye-keto umphumela wayo wokulawula ukudla. Abantu kulokhu kudla bangalindela ukwehla okukhulu kwesifiso sokudla ngenxa yokuthi amafutha ayimacronutrient esuthisayo uma kuqhathaniswa nama-carbohydrate.

Ingabe Zikhona Izingozi?

Njenganoma yikuphi ukuguqulwa ekudleni kwakho, i-keto kufanele icatshangelwe ngokucophelela ngaphambi kokuba uqale. Nakuba ngokuyinhloko kuyindlela ephephile nethandwayo yokuchitha amafutha, iza nokunye izici okufanele zicatshangelwe:

• Amazinga e-unsaturated fat: Imvamisa, ukudla kwe-keto kuphezulu kakhulu emafutheni agcwele. Lokhu kungenxa yokuthi ayihlukanisi phakathi kwamafutha "anempilo" (angagcwalisiwe) namafutha agcwele. 
• Amafutha anelisiwe angatholakala enyameni esetshenzisiwe, ekudleni okuthosiwe, nasemikhiqizweni yobisi, futhi ukudla ngokweqile kungaholela kokuningi amafutha avelayo ezungeze izitho kanye nengozi eyengeziwe yezinkinga zezempilo zesikhathi eside njengesifo senhliziyo nokushaya uhlangothi. 
• Isincomo sase-UK sokudla okunamafutha agcwele asikho ngaphezu kwama-30g ngosuku kwabesilisa abaneminyaka engu-19-64 no-20g ngosuku kwabesifazane abalinganayo.
• Abasebenzisi be-Keto kufanele bakhumbule ukufaka zombili izinhlobo zamafutha ekudleni kwabo, kugcizelelwe emafutheni angagcwele. Lokhu kungatholakala kumantongomane, ukwatapheya, imbewu, amafutha omnqumo namantongomane, amaqanda, nezinhlanzi ezinamafutha.

• Ubungozi bokushoda kwezakhi: Abantu abasha ekudleni kwe-keto noma abangenalwazi ngokugcwele bangase babe nomuzwa wokuthi bakhawulela ukudla abangakudla. Lokhu kungase kubangele ukuthi banamathele ekudleni okulinganiselwe futhi bashiye imisoco ebalulekile kule nqubo.
• Ezinye izithelo nemifino kuphezulu kuma-carbohydrate kunezinye, kodwa kubalulekile ukuthi unganqamuli izinzuzo zazo! Uma kulandelwa kahle, ukudla kwe-keto kufanele kufake wonke amavithamini, amaminerali, nezakhamzimba umuntu azidingayo, futhi kufanele acebe futhi ahlukahlukene.

• Izinkinga zezinso: Ukudla amaprotheni amaningi ngokweqile kungabeka ubunzima ezinso. I-British Heart Foundation incoma cishe u-0.75 wamaprotheni ngekhilo yesisindo somzimba ngosuku. Kumuntu wesifazane ojwayelekile, lokhu cishe kungama-45g, noma ama-55g kwabesilisa. 
• Labo abanesifo esingapheliyo sezinso (CKD) kufanele bagweme ukudla kwe-keto.

• Izinkinga zesibindi: Lokhu kubhekisa kakhulu emazingeni amafutha okukhulunywe ngawo ngenhla. Ngamazinga amaningi amafutha okugcoba, i-keto yokudla ingakhuphula noma yiziphi izimo ezikhona zesibindi.

• "Keto flu": Uma njengamanje uthatha ama-carbs amaningi, ukushintshela ku-keto kungashaqisa umzimba wakho. Abantu abaningi babika i- "keto flu" - ikhanda, isiyezi, isicanucanu nokuqunjelwa - izinsuku ezimbalwa noma amasonto ekuqaleni kokudla. 
• Yize lokhu kungenzeka kudlule ngokushesha, kubalulekile ukulalela umzimba ngenkathi lolu shintsho lwenzeka. Izimpawu eziningi zibangelwa ukungabi namanzi nokungalingani kwe-electrolyte, ngakho-ke kufanele uhlale unamanzi futhi uqiniseke ukuthi udla ukudla okunothe nge-potassium ne-sodium.  

Ngokudla kwe-keto kanye nokukhetha okulungile nokuvunyiwe kwe-Selective Androgen Receptor Modulators (SARMs) ku-keto, ungakuchaza kabusha ukufaneleka kwakho, ukwakhiwa komzimba, nempilo enhle kunanini ngaphambili. Uma unquma ukuthi lokhu kungokwakho, thenga kwezingcono kakhulu Ama-SARM UK umphakeli!