Uma uzwa ngokudla kwe-ketogenic, into yokuqala ongase ucabange ngayo ukuthi yini engakwenza kube kuhle njengoba abantu besho. Impendulo iwukuthi, kunezinzuzo ezanele zokushintsha impilo yakho.
Kuyini ngempela ukudla kwe-ketogenic?
Uhlelo lwe-keto luncoma ukudla okune-carbs ephansi, amaprotheni aphakathi kanye namafutha amaningi. Umqondo uwukulungisa kahle ukudla okunomsoco ukuze kuthunyelwe umzimba esimweni sokugayeka kokudla esaziwa nge-ketosis.
Umzimba ungena esimweni se-ketosis lapho ungasenazo izitolo zikashukela we-glycogen ukuze uqhubekisele phambili izidingo zawo zamandla. Njengoba ushukela usuphumile endleleni, umzimba awunakukhetha ngaphandle kokuthinta izitolo zawo zamafutha ukuze uphile. Isibindi siguqula amafutha agciniwe abe ama-ketone ukuze aveze emzimbeni njengomthombo wamandla. Yingakho uhlelo lwe-keto luyindlela enhle yokulahlekelwa amafutha.
Izinzuzo eziyisi-7 zokudla kwe-keto
Ngokungafani nokunye ukudla okunikeza odokotela inzuzo yokulahlekelwa isisindo nokunye okuncane, ukudla kwe-keto kuza nezinzuzo ezimbalwa.
Ukuncipha kwesisindo
Ngaphandle kokungabaza, ukuncipha kwesisindo kuwumgomo oyinhloko wokudla kwe-keto. Isebenza ngoba yenza umzimba ubukeke emafutheni awo ukuze unike amandla imetabolism yawo. Kungaba mnandi ukujula ohlelweni, noma kunjalo.
Lapho umzimba uncishwa ama-carbs, ungena esimweni se-ketosis. Ushukela wegazi kanye namazinga e-insulin ehla uma lokho kwenzeka. Njengoba umzimba udonsa amandla emangqamuzaneni amafutha, akhipha amanzi amaningi, okwenza ukuncipha kwesisindo esikhulu. Amangqamuzana amafutha abe esekwazi ukungena egazini futhi enze indlela yawo eya esibindini, lapho aguqulwa abe ama-ketone ukuze kusetshenziswe amandla. Uma nje ukudla kwakho kukuvumela ukuthi uhlale ekushoda kwekhalori, uthola ukujabulela izinzuzo zokuncipha kwesisindo sokudla kwe-keto.
Kususa isifiso sakho sokudla
Uma ukudla kwakho kungasindi kuma-carbs, uzothola ukuthi awufisi ukudla okuningi njengakuqala. Abantu abaningi abadla ukudla kwe-keto bayakwazi ukuzila ukudla isikhathi esiningi sosuku, futhi badle ngezikhathi zokudla kuphela. Abalambile nje njengakuqala.
Ikhono elithuthukisiwe lokugxila
Uma ukhetha ukudla okuvamile okufaka ama-carbs emzimbeni, ubuchopho bakho kufanele bubhekane nokukhuphuka nokwehla kwamazinga kashukela okwenzeka ngenxa yalokho. Amazinga wamandla angahambisani angenza kube nzima ukuthi ubuchopho bugxile. Ngokudla kwe-keto, noma kunjalo, umthombo wamandla uhlala njalo futhi awuguquki. Ubuchopho bukwazi kangcono ukuhlala bugxilile.
Uzizwa unamandla
Uma udla ukudla okuvamile, umzimba wakho uhlale usonqenqemeni lokuphelelwa amandla. Udinga ukudla njalo futhi ugcwalise amafutha. Kodwa-ke, ngokudla kwe-keto, umzimba uthinta amafutha awo, umthombo wamandla ongapheli. Khona-ke, umzimba uyakwazi ukugcina amazinga wamandla angashintshi usuku lonke. Umphumela uba ukuthi, ugcina usuzizwa unamandla kakhulu.
Kukusiza ukuthi ulwe nesifo sikashukela
Lapho unesifo sikashukela soHlobo lwe-II, umzimba wakho uthola amazinga aphezulu e-insulin. Njengoba i-keto diet ithatha ushukela oweqile ekudleni kwakho, isiza ukuzinzisa izibalo ze-HbA1c, futhi ihlehlise isifo sikashukela soHlobo II.
Uthola amazinga athuthukisiwe we-cholesterol enhle
I-HDL cholesterol isiza ukususa izinqolobane ze-cholesterol embi emzimbeni. Uma uku-keto, amazinga e-triglyceride yomzimba wakho ehla futhi amazinga akho e-HDL e-cholesterol ayakhuphuka.
Uthola umfutho wegazi ongcono
Uma udla i-keto, yehlisa umfutho wegazi lakho. Abantu abaningi abaku-keto diet bathola ukuthi bayakwazi ukuyeka ngokuphelele ukuphuza umuthi womfutho wegazi.
Ukudla kwe-keto kungashintsha impilo yomuntu. Akukona ukudla okunzima ukukudla, nakho. Kunezinhlobo eziningi zokupheka ezinhle zokudla kwe-keto. Okudingekayo nje ukuzimisela ukuyidubula.
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