Njengoko ukuthandwa kokutya kwe-ketogenic kuqhubeka nokukhula, umdla wokuphucula impilo ngelixa ulandela oku kunamafutha aphezulu, ukutya okune-carb ephezulu kuqhubeka nokukhula.
Ngenxa yokuba ukutya kwe-keto akubandakanyi inani leenketho zokutya, kunengqiqo ukubonelela ngezondlo ezithile.
Ukongeza, izongezo ezithile zinokunceda i-dieters ukunciphisa imiphumo eyingozi yomkhuhlane we-keto kunye nokuphucula ukusebenza kwezemidlalo xa uqeqesha kwi-low-carb diet.
Nazi ezona zongezo ezilungileyo zokuthatha ukutya kwe-keto.
Uluhlu lwangaphakathi
1. Magnesium
IMagnesium sisimbiwa esonyusa amandla, ilawula iswekile esegazini, kwaye yomeleza amajoni omzimba (1).
Uphando lubonisa ukuba, ngenxa yemithi yokunciphisa i-magnesium, ukuthembela kukutya okucutshungulwayo, kunye nezinye izinto, inxalenye enhle yabemi okanye isengozini yokunqongophala kwe-magnesium (2).
Kukutya kwe-ketogenic, kunokuba nzima ngakumbi ukuhlangabezana neemfuno zakho ze-magnesium kuba ukutya okuninzi okutyebileyo kwe-magnesium, okufana neembotyi kunye neziqhamo, kukwaphezulu kwicarbohydrates.
Ngenxa yezi zizathu, ukuthatha i-200 ukuya kwi-400 mg ye-magnesium ngosuku kunokuba luncedo ukuba ulandela ukutya kwe-keto.
Ukuxhaswa kwe-Magnesium kunokunceda ukunciphisa i-cramps ye-muscle, ingxaki yokulala, kunye nokucaphuka - zonke iimpawu eziqhelekileyo ezifunyanwa ngabantu abaguqukayo kwi-ketogenic diet (3, 4, 5).
Ezinye zezona ndlela zifunxayo ze-magnesium ziquka i-magnesium glycinate, i-magnesium gluconate, kunye ne-magnesium citrate.
Ukuba ufuna ukonyusa ukutya kwakho kwe-magnesium kunye nokutya okune-keto-friendly, gxila ekubandakanyeni ezi zikhetho ziphantsi kwe-carb, i-magnesium ephezulu:
- ispinatshi
- ummeli
- Swiss chard
- Imbewu yethanga
- Imackerel
isishwankathelo Abo balandela ukutya kwe-ketogenic banokuba sengozini enkulu yokuphuhlisa ukusilela kwe-magnesium. Ukuthatha isongezelelo se-magnesium okanye ukutya okune-carb ephantsi kakhulu, ukutya okutyebileyo kwe-magnesium kunokukunceda ukuba uhlangabezane neemfuno zakho zemihla ngemihla.
2. Ioli ye-MCT
I-Medium-chain triglycerides, okanye i-MCTs, izongezo ezithandwayo phakathi kwabantu abalandela ukutya okutyayo.
I-metabolized ngokwahlukileyo kwi-long-chain triglycerides, uhlobo oluqhelekileyo lwamafutha ekutyeni.
Ii-MCTs zihlanjululwe sisibindi sakho kwaye zingena ngokukhawuleza kwigazi lakho apho zingasetyenziselwa njengomthombo wamafutha kwingqondo yakho kunye nezihlunu.
Ioyile yeKhokhonathi yenye yemithombo yendalo etyebileyo ye-MCTs, malunga ne-17% ye-acids yayo enamafutha ekwimo ye-MCTs enezibonelelo ezinokubakho ze-metabolic (6).
Nangona kunjalo, ukuthatha ioli ye-MCT (eyenziwe ngokuhlukanisa i-MCTs kwi-coconut okanye ioli yesundu) inika i-dose egxininiswe ngakumbi ye-MCTs kwaye ingaba luncedo kubantu abalandela ukutya kwe-ketogenic.
Ukongezwa ngeoli ye-MCT kunokunceda i-keto dieters kuba inokunyusa ngokukhawuleza ukutya kwakho kwamafutha, okwandisa amanqanaba e-ketone kwaye kukunceda uhlale kwi-ketosis (7).
Kwakhona kuboniswe ukukhuthaza ukulahleka kwesisindo kunye nokwandisa iimvakalelo zokuzala, ezinokuba luncedo kubantu abasebenzisa ukutya kwe-ketogenic njengesixhobo sokunciphisa umzimba (8).
Ioli ye-MCT inokongezwa ngokulula kwi-shakes kunye ne-smoothies okanye ngokulula ithathwe yi-spoonful yokunyusa amafutha ngokukhawuleza.
Luluvo olulungileyo ukuqala ngedosi encinci (iitispuni e-1 okanye i-5 ml) ye-oyile ye-MCT ukuze ubone ukuba umzimba wakho usabela njani phambi kokuba unyuke kwidosi ecetyisiweyo edweliswe kwibhotile yokongeza.
Ioli ye-MCT inokubangela iimpawu ezifana norhudo kunye nesicaphucaphu kwabanye abantu.
isishwankathelo Ioli ye-MCT luhlobo lwamafutha okugaya ngokukhawuleza angasetyenziselwa ukunceda i-ketogenic dieters ukwandisa ukutya kwabo kwamafutha kunye nokuhlala kwi-ketosis.
3. Omega-3 fatty acids
I-Omega-3 fatty supplements, njengentlanzi okanye ioli ye-krill, izityebi kwi-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA), enenzuzo kwimpilo yakho.
I-EPA kunye ne-DHA ziye zaboniswa ukunciphisa ukuvuvukala, ukunciphisa umngcipheko wesifo senhliziyo, kunye nokuthintela ukuhla kwengqondo (9).
Izidlo zaseNtshona zivame ukuba phezulu kwi-omega-6 fatty acids (efumaneka kukutya okufana neoli yemifuno kunye nokutya okucutshungulwayo) kunye ne-omega-3 ephantsi (efumaneka kwiintlanzi ezinamafutha).
Oku kungalingani kunokukhuthaza ukuvuvukala emzimbeni kwaye kuye kwadibaniswa nokunyuka kwezifo ezininzi ezivuthayo (10).
I-Omega-3 izongezelelo zinokuba luncedo ngakumbi kubantu abalandela ukutya kwe-ketogenic, njengoko banokunceda ukugcina umlinganiselo onempilo we-omega-3 ukuya kwi-omega-6 emva kokutya okunamafutha amaninzi.
Ukongeza, izongezelelo ze-omega-3 zinokunyusa impembelelo yokutya kwe-ketogenic kwimpilo yonke.
Olunye uphononongo lubonise ukuba abantu abakwisidlo se-ketogenic kunye nokuxhaswa nge-omega-3 fatty acids ukusuka kwioli ye-krill babe nokuncipha okukhulu kwi-triglycerides, i-insulin, kunye namanqaku okuvuvukala kunabo bangenayo (11).
Xa uthengela izongezo ze-omega-3, khetha uphawu oluthembekileyo olubonelela ubuncinane i-500 mg edityanisiweyo ye-EPA kunye ne-DHA nge-1 mg ekhonzayo.
Abantu abathatha i-blood thinners kufuneka badibane nogqirha phambi kokuba bathathe izongezelelo ze-omega-3, njengoko zinokonyusa umngcipheko wokopha ngokuqhubeka nokunciphisa igazi lakho (12).
Ukwandisa ukutya kwakho kwe-omega-3 fatty acids ngokutya okune-keto-friendly, yidla i-salmon eninzi, i-sardines, kunye ne-anchovies.
isishwankathelo I-Omega-3 fatty supplements inokunciphisa ukuvuvukala, ukunciphisa imingcipheko yesifo senhliziyo, kunye nokunceda ukugcina ibhalansi enempilo ye-omega-3 ukuya kwi-omega-6.
4. IVithamin D
Ukuba namanqanaba afanelekileyo e-vitamin D kubalulekile kwimpilo yomntu wonke, kubandakanywa nalabo balandela ukutya kwe-ketogenic.
Ukutya kwe-keto akukubeki emngciphekweni omkhulu wokunqongophala kwevithamin D, kodwa ekubeni ukunqongophala kwevithamin D kuqhelekile ngokubanzi, ukongeza le vithamin ngumbono olungileyo (13).
I-Vitamin D ibalulekile kwimisebenzi emininzi yomzimba, kuquka ukuncedisa ukufunxa i-calcium, isondlo esinokuthi siswele kwi-ketogenic yokutya, ngakumbi kubantu abanokunyamezela kwe-lactose (14).
I-Vitamin D inoxanduva lokuxhasa amajoni akho omzimba, ukulawula ukukhula kweeseli, ukukhuthaza impilo yamathambo, kunye nokunciphisa ukuvuvukala emzimbeni wakho (15).
Ekubeni ukutya okumbalwa kuyimithombo efanelekileyo yale vithamini ibalulekileyo, abaninzi abaqeqeshi bezempilo bancomela i-vitamin D izongezelelo zokuqinisekisa ukungena okwaneleyo.
Ugqirha wakho unokukunika uvavanyo lwegazi ukubona ukuba awunayo na ivithamin D kwaye uncede ukumisela idosi elungiselelwe iimfuno zakho.
isishwankathelo Ekubeni ukunqongophala kwe-vitamin D kuqhelekileyo, ingaba yinto efanelekileyo kubantu abakwisidlo se-ketogenic ukufumana amanqanaba abo e-vitamin D ahlolwe kwaye ancedise ngokufanelekileyo.
5. Ii-Enzymes zokwetyisa
Esinye sezikhalazo eziphambili zezo zitsha kwi-ketogenic diet kukuba umxholo ophezulu we-fat of this diet uyonakalisa inkqubo yabo yokugaya.
Ngenxa yokuba ukutya kwe-keto kunokuqulatha ukuya kuthi ga kwi-75% yamafutha, abantu abaqhele ukutya okunamafutha aphantsi banokufumana iimpawu ezingathandekiyo zesisu, ezifana nesicaphucaphu kunye norhudo.
Ukongezelela, nangona ukutya kwe-ketogenic kukumodareyitha kuphela kwiprotheni, kusenokuba yimali ephezulu kunokuba isetyenziswe kwabanye abantu, enokubangela nemiphumo emibi yokugaya.
Ukuba ujongene nemiba yokugaya ukutya okufana ne-nausea, isifo sohudo, kunye ne-bloating xa uguqulela kwi-ketogenic diet, i-digestive enzyme blend equkethe i-enzymes ephula amanqatha (lipases) kunye neeprotheni (iproteases) inokunceda ukulungelelanisa ukugaya.
Ukongezelela, i-proteolytic enzymes, enceda ekuqhekekeni kunye nokugaya iiprotheyini, zibonakaliswe ukunciphisa ubuhlungu be-post-workout, enokuba yinzuzo eyongezelelweyo kubantu abathanda ukuzilolonga ngokulandela ukutya kwe-keto (16, 17).
isishwankathelo Ukuthatha i-digestive supplement equkethe zombini i-protease kunye ne-lipase enzymes, eqhekeza iiprotheni kunye namafutha, ngokulandelanayo, inokunceda ukukhulula iimpawu zokugaya ezihambelana nokutshintshela kwi-keto yokutya.
6. Iiketoni zangaphandle
Iiketoni zangaphandle zi-ketones ezibonelelwa ngumthombo wangaphandle, ngelixa i-ketones engapheliyo luhlobo oluveliswa ngumzimba wakho ngokwemvelo ngenkqubo ebizwa ngokuba yi-ketogenesis.
Izongezelelo ze-ketone zangaphandle ziqhele ukusetyenziswa ngabo balandela ukutya kwe-ketogenic ukunyusa amanqanaba e-ketone yegazi.
Ukongeza ekuncedeni ukuba ufezekise i-ketosis ngokukhawuleza, izongezo ze-ketone zangaphandle ziye zadityaniswa nezinye izibonelelo.
Ngokomzekelo, baye baboniswa ukuphucula ukusebenza kwezemidlalo, ukukhawuleza ukubuyiswa kwemisipha, nokunciphisa ukutya (18, 19).
Nangona kunjalo, uphando kwii-ketones zangaphandle lulinganiselwe, kwaye iingcali ezininzi zithi ezi zongezo azikho imfuneko kubantu abalandela isondlo sokutya.
Ukongezelela, uninzi lwezifundo kwii-ketones zangaphandle zisebenzise uhlobo olunamandla ngakumbi lweeketoni ezibizwa ngokuba yi-ketone esters, kungekhona i-ketone salts, eyona ndlela ixhaphake kakhulu kwizongezo ezifumanekayo kubathengi.
Nangona abanye abantu benokufumana ezi zongezo ziluncedo, uphando oluninzi luyafuneka ukuseka iingenelo kunye nobungozi obunokubakho.
isishwankathelo Iiketone zangaphandle zinokunceda ukwandisa amanqanaba e-ketone, ukunciphisa umdla wokutya, kunye nokwandisa ukusebenza kwezemidlalo. Nangona kunjalo, uphando oluninzi luyafuneka ukuseka ukusebenza kwezi zongezo.
7. Umgubo ohlaza
Ukwandisa ukusetyenziswa kwemifuno yinto wonke umntu kufuneka agxininise kuyo.
Imifuno iqulethe iindidi ezininzi zeevithamini, iiminerali, kunye neekhompawundi zezityalo ezinamandla ezinokulwa nokuvuvukala, ukunciphisa umngcipheko wesifo, kunye nokunceda umzimba wakho usebenze kumanqanaba afanelekileyo.
Ngelixa ingenguye wonke umntu okwi-keto yokutya osweleyo kwimifuno, kunzima ukufumana ukutya okwaneleyo kwezityalo.
Indlela ekhawulezayo nelula yokwandisa imifuno yakho kukongeza umgubo ohlaza kwirejimeni yakho yokuncedisa.
Uninzi lwee powders eziluhlaza ziqulethe umxube wezityalo ezinomgubo ezifana nesipinatshi, i-spirulina, i-chlorella, i-kale, i-broccoli, i-wheatgrass, njl.
Iipowders eziluhlaza zingongezwa kwiziselo, ukuxubha kunye ne-smoothies, okwenza kube yindlela efanelekileyo yokwandisa ukutya kwakho okunempilo.
Abantu abalandela ukutya kwe-ketogenic banokugxila ekongezeni imifuno ene-carb ephezulu kunye nokutya okupheleleyo kwizidlo zabo kunye nokutya.
Nangona akufanele ithathe indawo yemveliso entsha, i-powder eluhlaza elungelelanisiweyo yindlela elula nesebenzayo ye-keto dieters yokongeza ukongezwa kwesondlo kwisicwangciso sabo sokutya.
isishwankathelo Umgubo wohlaza uqulathe umgubo wezityalo ezisempilweni ezifana nesipinatshi, i-spirulina kunye nekale. Banokuba ngumthombo ofanelekileyo wezondlo kubantu abalandela ukutya kwe-ketogenic.
8. Izongezelelo ze-Electrolyte okanye i-mineral-rich-rich foods
Kubalulekile kubantu abalandela ukutya kwe-ketogenic ukongeza iiminerali ekudleni kwabo, ngakumbi xa bethatha le ndlela yokutya.
Iiveki ezimbalwa zokuqala zinokuba nzima njengoko umzimba uqhelana nenani eliphantsi kakhulu leecarbohydrates ezisetyenzisiweyo.
Ukutshintshela kwisondlo se-ketogenic kubangela ukulahlekelwa kwamanzi okwandisiweyo kumzimba (20).
Amanqanaba e-sodium, i-potassium, kunye ne-magnesium nayo inokuhla, ekhokelela kwiimpawu zomkhuhlane we-keto, ezifana nentloko, i-cramps ye-muscle, kunye nokudinwa (21).
Ukongeza, iimbaleki ezilandela ukutya kwe-keto zinokufumana ilahleko enkulu yolwelo kunye ne-electrolyte ngokubila (22).
Ukongeza i-sodium kwisidlo sisicwangciso esilungileyo. Ukutya nje ityuwa okanye ukurhabula umhluzi owenziwe kwiityhubhu zesitoko kufuneka kugubungele uninzi lweemfuno zesodium yabantu.
Ukonyusa ukutya kwakho okutyebileyo kwi-potassium kunye ne-magnesium nako kunokuphelisa ukulahleka kwezi minerali zibalulekileyo.
Imifuno enamagqabi amnyama, amandongomane, iiavokhado, kunye nembewu kukutya okune-keto-friendly equlethe i-magnesium eninzi kunye ne-potassium.
Izongezelelo ze-Electrolyte eziqulethe i-sodium, i-potassium, kunye ne-magnesium ziyafumaneka.
isishwankathelo Abantu abalandela ukutya kwe-ketogenic kufuneka banyuse ukutya kwabo kwe-sodium, i-potassium, kunye ne-magnesium ukukhusela iimpawu ezingathandekiyo ezifana nentloko, i-cramps ye-muscle kunye nokukhathala.
9. Izongezo zokunyusa ukusebenza kwezemidlalo
Iimbaleki ezijonge ukuphucula ukusebenza kwazo ngelixa kukutya kwe-ketogenic zinokuzuza kwezi zongezo zilandelayo:
- I-Creatine monohydrate: I-Creatine monohydrate yinto efundwa ngokubanzi yokutya eyongezelelweyo ebonakaliswe ukukhuthaza ukuzuza kwemisipha, ukuphucula ukusebenza komthambo, kunye nokwandisa amandla (23, 24).
- Icaffeine: Ikomityi eyongezelelweyo yekofu okanye iti eluhlaza inokuzuza ukusebenza kwezemidlalo kunye nokwandisa amanqanaba ombane, ngakumbi kwiimbaleki ezitshintshela kwi-keto diet (25).
- Isetyana leAmino Acids (BCAA): I-branched chain amino acid supplements ifunyenwe ukunciphisa umonakalo onxulumene nokuzivocavoca, ukuxhatshazwa kwemisipha, kunye nokukhathala (26, 27, 28).
- I-HMB (beta-hydroxy beta-methylbutyrate): I-HMB inokunceda ukunciphisa ukulahleka kwemisipha kunye nokwandisa ubunzima be-muscle, ngakumbi kulabo baqala inkqubo yokuzivocavoca okanye ukwandisa ubunzima bokusebenza kwabo (29, 30).
- IBeta-alanine: Ukongezwa nge-amino acid beta-alanine kunokunceda ukukhusela ukukhathala kunye nokutshiswa kwemisipha xa ulandela ukutya kwe-ketogenic (31, 32).
isishwankathelo Abadlali abalandela ukutya kwe-ketogenic banokuzuza kwizongezelelo ezithile ezigcina ubunzima bemisipha, ukuphucula ukusebenza, kunye nokuthintela ukukhathala.
Iziphumo zokugqibela
I-fat-fat, i-low-carb ketogenic diet ilandelwa ngenxa yezizathu ezahlukeneyo, ukusuka ekulahlekeni kwesisindo ukuya ekukhuliseni ukusebenza kwezemidlalo.
Izongezo ezithile zinokwenza utshintsho kule ndlela yokutya lula kwaye zincede ukunciphisa iimpawu zomkhuhlane we-keto.
Ukongezelela, ezininzi izongezo zinokuphucula ixabiso lesondlo sokutya kwe-ketogenic kunye nokuphucula ukusebenza kwezemidlalo.
Ukuthatha ezi zongezo kunokunceda ukonyusa isondlo kwaye kukuvumela ukuba uphumelele ngelixa ukwisidlo se-keto.
