Utshintsho olusuka kukutya okune-carb ephezulu ukuya kolwakhelwe kumanqatha asempilweni kunokubangela iziphumo ebezingalindelekanga. Nantsi indlela yokuzihambisa.Unsplash / uEduardo Roda-Lopes Kwiminyaka yobhubhane wokutyeba kakhulu, uphando oluthe kratya kunakuqala lujolise ekumiseleni iindlela ezikhuselekileyo, ezisebenzayo, nezokuhlala ixesha elide zokunceda ukunqanda okanye ukubuyisela umva inzuzo yokufumana ubunzima. Kwaye izifundo ziye zafumanisa ukuba isisombululo esinye sinokulandela ukutya okune-carbohydrate ephantsi kakhulu ebizwa ngokuba kukutya kwe ketogenic.
Ukutya okune-keto kunciphisa kakhulu ukubonelela nge-glucose emzimbeni — nto leyo efunyanwa ngokutya ukutya okunzima okunee-carbohydrate ezinjengeenkozo neswekile-endaweni yokunyanzela umzimba ukuba usebenzise amafutha kumandla. Oko kunokuvakala kufana nokunye ukutya okune-carb ephantsi, kodwa kukho enye into engafaniyo neketo: Endaweni yokugxila kwiiprotein ezininzi, ukutya kwe-keto kugxininisa kumafutha asempilweni, ubukhulu becala ukutya okuvunyiweyo keto njengekhokhonathi okanye ioyile yomnquma, ibhotolo, inyama, iavokhado kunye namaqanda.
Ngesi sizathu, ukutya kwe keto akwenzi nje ncedisa ukunciphisa umzimba . Kukwabonakalisiwe ukunciphisa umngcipheko wesifo seswekile okanye isifo sentliziyo, ukukhusela kwizifo ezithile zemithambo-luvo, kunye nokuphucula ukusebenza kwengqondo. Kodwa oko akuthethi ukuba ukwamkela ukutya kwe-keto kuya kuba kukuhamba ngolwandle ngokugudileyo, nokuba. Kwabaninzi, utshintsho olusuka kukutya okune-carb ephezulu ukuya kolwakhelwe kumafutha asempilweni kunye nemifuno emininzi kunokubangela iziphumo ebezingalindelekanga.
Ukuba ucinga ukwamkela ukutya kwe keto ukunceda ukuphucula impilo yakho iyonke, yacetyiswa ukuba ungagijimela komnye okanye nangaphezulu kule mingeni. Iindaba ezimnandi, nangona kunjalo, kukuba uninzi lwezi luya kuthi lutshabalale kwiiveki ezininzi-okanye kwangoko ukuba ulandela ingcebiso yam.
- C ukuzinqanda
Ngenxa yokuba uya kutya iicarbohydrate ezingaphantsi kakhulu kunokuba ubuqhele ukusebenzisa xa usitya ukutya okuneketo, uya kuthi unciphise inani lefayibha ekutyeni kwakho. Oku kunokuba negalelo kwiinguqu ezahlukeneyo zokwetyisa, kubandakanya ukuqunjelwa. Ukunceda ukugcina izinto zihamba, sela amanzi amaninzi kwaye uqiniseke ukuba utya iintlobo ezahlukeneyo zokutya okune-carb ephantsi yonke imini, ngakumbi iifayibha eziphezulu ezinje ngemifuno enamagqabi, imifuno ephekiweyo yecrosiferous kunye neavokhado.
Unokufuna ukongeza nge-enzyme yokugaya ukutya, ngakumbi enye equlathe i-enzyme lipase. I-Lipase yeyona enzyme iphambili ephula amanqatha okutya, eya kuthi incede ngayo yonke iavokhado eyongezelelweyo kunye neoyile yekhokhonathi oya kuthi uyisebenzise.
- Amandla aphantsi
Utshintsho oluninzi lweemetabolism kufuneka lwenzeke emzimbeni wakho ukuze utshintshe ekusebenziseni amafutha endaweni ye-glucose. Kwaye ngelixa le nkqubo iqhubeka, kuyinto eqhelekileyo ukuba namaxesha okudinwa, ubuthathaka, kunye Inkungu yengqondo njengoko umzimba wakho ugcina amandla kwezi nkqubo zichazwe ngasentla.
Enye indlela yokunceda ukugcina amandla akho phezulu kukuqinisekisa ukuba awunamanzi kwaye ufumana izondlo eziyimfuneko, ngakumbi ii-electrolyte. Uninzi lwe-keto dieters lufumanisa ukuba ukongeza ityuwa ekudleni kwabo kunye nokuba nomhluzi wethambo mihla le kunceda ukubuyisela ezinye ii-electrolyte ezilahlekileyo ngexesha le-ketosis, kubandakanya i-magnesium, i-potassium kunye ne-sodium. Umhluzi wethambo ukwabonelela ngenani lezinye izakha mzimba ezibalulekileyo kunye neeamino acid, ngelixa kuncitshiswa iziphumo ezinokubakho njengokuchitheka kwemisipha, iintloko, ukubamba, kunye nokuqaqamba.
Kwaye, ewe, kuya kufuneka ujonge ukulala ubuncinci iiyure ezisibhozo ngobusuku kwaye uhambe ukhaphukhaphu kwishedyuli yakho ngeli xesha lotshintsho, ekufuneka likuthintele ekuziva uxinezelekile nangakumbi kwaye wehle. Ukuba awubonakali ulala kakuhle, zama ezi iingcebiso zendalo zokulala ngokukhawuleza , okanye zama ukuthatha malunga ne-400 milligrams ye-magnesium citrate ngaphambi kokulala.
- Ubuthathaka bemisipha
Ukongeza kokuziva udiniwe ngaphezulu kwesiqhelo kukutya kwe keto, unokufumana amandla anciphise, ubunzima bokufumana kwakhona ekusebenzeni okunzima, kunye / okanye ubuthathaka ngokubanzi. Ngesi sizathu, ndincoma ukugcina naziphi na iiseshoni zoqeqesho olomeleleyo xa uziva womelele kwaye womelele ngakumbi-ngakumbi ukuba ujongana neempawu zehypoglycemia (enye into enokubangela isiphumo se-ketosis), enokubangela ukoyikeka okwethutyana, intloko elula, ndibile.
Ke ungabulwa njani obu buthathaka? Okokuqala, qiniseka ukuba utya iiprotein ezaneleyo ukuze umzimba wakho uphehle — kodwa hayi kakhulu. Kwindlela yokutya yeketo, inani elipheleleyo leeprotheyini elifunekayo alikho phezulu kakhulu, malunga ne-1.3 yeeprotheyini ngekhilogram yesisindo somzimba esifanelekileyo. Ukuba ukrokrela ukuba awutyi ngokwaneleyo, zama ukuba nemithambo kunye namanqatha anganyibilikiyo, endaweni yeeprotein ezininzi, njengokugqitha kungakhokelela ekuphelisweni komzimba, ukutshintsha kwemeko kunye nemicimbi yezintso (ungasathethi ke ngomlomo ombi).
Ukuzalisa amanqanaba esodiyam- ukuba i-hypoglycemia ingumba-unokufuna ukuzama ukuba neglasi yamanzi malunga nekota enye yetispuni yeHimalayan okanye ityuwa yolwandle yetyuwa efakwe ngaphakathi.
- Ukwanda kweminqweno
Ngokwengxelo ka-2007 eyavela kwifayile ye- Ijenali yaseMelika yoNyango lweKlinikhi , Olunye uncedo oluphambili lokutya kwe-ketogenic kukuba ivumela ikhalori yokutya ukuba isikwe kakhulu ngaphandle kokuvelisa indlala. Ke nangona umdla wakho wokutya ungancitshiswa kwisidlo se keto, inyani kukuba umnqweno wakho wekhabhohdi okanye iswekile isenokungabi njalo.
Ukukhetha ukutya kunye nemikhwa yokutya eyendeleyo kunokuthatha ixesha ukutshintsha, ke kulindeleke ukuba ujongane neempawu zokwexeshana zokurhoxa njengoko ususa ukutya okuthuthuzelayo kwindlela otya ngayo. Kwiimeko ezininzi oku kunokuba ngumbandela ongokweemvakalelo kunophawu lomzimba, ke yiba nomonde kuwe kwaye ukhumbule ukuba incasa yakho iyakwazi ukutshintsha. Qiniseka ukuba utya iikhalori ezaneleyo ngokubanzi, kwaye vumela ixesha lokuba ukhetho lwakho luzihlelise, oluya kwenzeka njengoko uqala ukuziva ungcono ngokubanzi.
Ukutya amanqatha asempilweni ngakumbi, ifayibha, kunye nexabiso elaneleyo leprotein encinci kuya kunceda ukukhaba ezo nkanuko, njengoko kuya kuba njalo ngenkonzo etyebileyo yeprobiotic, ukutya okunegwele .
- Ukuziphatha
Abantu abaninzi abayiqondi indlela edityaniswe ngayo inkqubo yabo yokwetyisa kwinkqubo yabo yemithambo-luvo. Xa indlela otya ngayo itshintsha, kunjalo nakwimveliso yehomoni kunye nee-neurotransmitters ezichaphazela indlela oziva ngayo, ulala kunye nokuziphatha. Unokuqaphela ukuba kwiiveki zokuqala kwisidlo se keto uziva ungakhuthazeki kwaye uqhelekile, kodwa oku akuthethi ukuba ukutya kuyonakalisa.
Ngamafutshane, kuthatha ixesha ukuba ingqondo yakho ivumelane namandla ayo amatsha (khumbula: amanqatha, hayi ii-carbs), ke jinga apho. Ukuba iimpawu ezinjengokungalali, ukonqena, okanye iintloko eziqaqambayo zibangela ukuba ungonwabi, zama ukufumana i-magnesium engaphezulu ukusuka kukutya okufana nemifuno enamagqabi, iavokhado, kunye nesalmon ukunceda. Kuya kufuneka ujonge ukutya ubuncinci iikomityi ezimbini zemifuno eluhlaza, eluhlaza, enamagqabi ngosuku, ukongeza kwezinye ii-veggies ezingezizo ezesitatshi ozithandayo.
Kwakhona, khumbula ukuba ukucamngca, ukuzivocavoca kunye nokushicilela zilungile, iindlela ezingezizo zokutya zokuphucula imeko yakho ngokukhawuleza.
UGqirha Josh Ax, DNM, DC, CNS, ngugqirha kunyango lwendalo, ingcali yezoklinikhi kunye nombhali onomdla wokunceda abantu bafumane ukutya njengamayeza. Kutshanje ubhale 'Yitya Ukungcola: Kutheni iGut evuzayo inokuba sisiseko seengxaki zakho zempilo kunye namanyathelo amahlanu okumangalisa ekuyinyangeni' kwaye usebenza enye yezona webhusayithi zikhulu zezempilo kwindalo. http://www.DrAxe.com . Mlandele kuTwitter @DRJoshAxe.
