Na U ka Kopitsa Lijong tsa Keto?

Litaba

• Ho qhekella lijo kapa matsatsi a ferekanya ketosis
• Mokhoa oa ho hlaphoheloa lijong tsa ho qhekella
• Malebela a ho qoba ho kopitsa
• Ntlha ea bohlokoa

Lijo tsa keto ke carb e tlase haholo, lijo tse mafura a mangata tse tsebahalang ka litlamorao tsa boima ba 'mele.

E khothaletsa ketosis, boemo ba ts'oaetso moo 'mele oa hau o chesang mafura e le mohloli oa ona oa mantlha oa matla ho fapana le li-carbs ().

Kaha lijo tsena li thata haholo, u ka iphumana u lekeha ke lijo tse phahameng tsa carb.

Kahoo, ke ha tlhaho ho ipotsa hore na o lumelloa ho ba le lijo tsa ho qhekella kapa matsatsi a qhekellang ho keto - kapa hore na sena se tla u tebela ketosis.

Sengoloa sena se hlalosa hore na o ka qhekella lijong tsa keto.

Ho qhekella lijo kapa matsatsi a ferekanya ketosis

Matsatsi a ho qhekella le ho ja e le maqheka a tloaelehileng bakeng sa lijo tse thata. Ea pele e u lumella ho tlola melao ea lijo letsatsi lohle, ha ea morao-rao e u fa lijo tse le 'ngoe tse tlolang melao.

Mohopolo oa ho qhekella o rerileng ke hore ka ho itlohella nako e khuts'oane ea ho ikhotsofatsa, o na le monyetla oa ho khomarela lijo nakong e telele.

Le ha ho qhekella ho ka thusa batho ba bang ka mokhoa oa ho ja, ho hole haholo le phepelo ea keto.

Ke hobane lijo tsena li itšetleha ka 'mele oa hau ho lula ketosis.

Ho etsa joalo, o hloka ho ja tlase ho ligrama tse 50 tsa carbs ka letsatsi. Ho ja ligrama tse fetang 50 ho ka raha 'mele oa hau ka ketosis ().

Kaha li-carb ke mohloli oa matla a khethiloeng ke 'mele oa hau,' mele oa hau o tla li sebelisa holim'a 'mele ea ketone - mohloli o ka sehloohong oa peterole nakong ea ketosis, e tsoang mafura - hang ha palo e lekaneng ea li-carb e fumaneha ().

Hobane ligrama tse 50 tsa carbs li batla li fokola, sejo se le seng sa bolotsana se ka feta chelete ea hau ea letsatsi le letsatsi habonolo 'me sa ntša' mele oa hau ketosis - ha letsatsi la ho qhekella le batla le feta ligrama tse 50 tsa carbs.

Ntle le moo, lipatlisiso tse ling li bontša hore ka tšohanyetso ho hlahisa lijo tse phahameng tsa carb lijong tsa ketogenic ho ka senya methapo ea hau ea mali ().

Hape ke habohlokoa ho hlokomela hore ho bonolo ho ja ho feta tekano ha u ntse u qhekella, e ka senyang boiteko ba hau ba ho theola boima ba 'mele le ho khothaletsa mekhoa e fosahetseng ea ho ja (,).

Lijo tsa ho qhekella kapa matsatsi a nyahamisitsoe lijong tsa keto hobane li ka senya ketosis habonolo - boemo ba ts'oaetso boo e leng sesupo sa lijo tsena.

Mokhoa oa ho hlaphoheloa lijong tsa ho qhekella

Haeba u qhekelletse keto, u kanna oa tsoa ketosis.

Hang ha u tsoa, ​​u tla hloka ho latela ka tieo lijo tsa keto ho kenya ketosis hape. Ts'ebetso ena e nka matsatsi a 'maloa ho isa ho beke e le' ngoe, ho latela hore na o ja bokae, metabolism, le maemo a ts'ebetso (,,).

Malebela ke ana ho u thusa ho khutlela ketosis:

• Leka ho itima lijo nako le nako. Ho kopanya ho itima lijo nako le nako le lijo tsa keto ho ka thusa 'mele oa hau ho tlosa mohloli oa mafura ho tloha ho carbs ho ea mafura ().
• Sheba lijo tsa hau tsa carb. Ho ela hloko lijo tsa hau tsa letsatsi le letsatsi tsa carb ho netefatsa hore ha o li khelle fatše.
• Leka mafura a nakoana. Mafura a itima lijo joalo ka ho itima lijo ha mahe, ho ka thusang ho potlakisa ketosis, ke mafura a phahameng haholo, lijo tse tlase tsa khabohaetereite tse reretsoeng ho nka nako e khuts'oane feela.
• Ikoetlise haholoanyane. Mosebetsi oa 'mele o senya mabenkele a hau a glycogen, e leng mofuta oa' mele oa hau o bolokiloeng oa carbs. Ka lehlakoreng le leng, sena se khothaletsa ketosis.
• Leka tlatsetso ea chain-triglyceride (MCT). Li-MCT ke asiti e mafura e monyang ka potlako e fetoloang habonolo hore e be ketone ().

Tsela e molemohali ea ho tseba hore na u fihlile ketosis ke ho leka litekanyetso tsa hau tsa ketone.

U ka sebelisa lisebelisoa tse lekanyang litekanyo tsa 'mele oa hau oa ketone, joalo ka limithara tsa phefumoloho ea ketone, limithara tsa ketone ea mali, le mekhabiso ea moroto oa keto - e atisang ho ba mokhoa o theko e tlase ebile o le bobebe.

Haeba u qhekelletse keto, u tla hloka ho latela ka tieo phepelo ea lijo ho kenya ketosis hape. Mekhoa e fokolang, joalo ka ho itima lijo nako le nako, ho itima lijo ka mafura, le ho ikoetlisa, e ka u thusa ho fihlela ketosis kapele.

Malebela a ho qoba ho kopitsa

U ka kenya tšebetsong maano a 'maloa a bonolo ho thusa ho thibela takatso ea ho qhekella lijong tsa keto. Malebela a mang a kenyelletsa:

• Itloaetse ho ba le kelello. Ho ba le kelello ho kenyelletsa ho ela hloko 'mele oa hau, ho ka u thusang ho hanela litakatso le ho ja maikutlo (,).
• Rera lijo tsa hau le lijo tse bobebe. Morero o tiileng oa phepo o etsa hore ho be bonolo hore o tla lapa motšehare.
• Etsa hore lijo tsa hau tsa letsatsi le letsatsi e be tse thabisang. Leka ho kenyelletsa lijo tse fapaneng tsa keto ho fetola lijo tseo u li jang le ho etsa hore li natefele.
• Boloka lijo tse hohelang ka tlung. Ho boloka lijo le tse ling tse hohelang, lijo tse phahameng tsa carb li sa bonahale ho ka etsa hore ho qhekella ho se ke ha e-ba bonolo.
• Eba le molekane ea ikarabellang. Motsoalle kapa motsoalle ea ikarabellang a ka u thusa hore u lule u khothetse ho khomarela lijo tsa hau.

Ho hanela takatso ea ho qhekella keto, leka ho boloka li-carbs kantle ho ntlo, ho rera lijo le lijo tse bobebe, le ho ikoetlisa.

Ntlha ea bohlokoa

U lokela ho qoba ho qhekella lijo le matsatsi lijong tsa keto.

Ho ja li-carb tse ngata haholo ho ka raha 'mele oa hau ka ketosis - mme ho nka matsatsi a' maloa ho isa ho beke e le 'ngoe ho khutlela ho eona. Khabareng, boima ba hau ba 'mele bo ka senyeha.

Ho hana ho qhekella keto, o ka boloka lijo tse hohelang ka tlung, thapo ho molekane ea ikarabellang, ikoetlisetse ho ba le kelello, mme o etse moralo o matla oa lijo tsa letsatsi le letsatsi.

Hlokomela hore haeba u utloa matšoao a nako e telele a ho ba le botsoa, ​​ho halefa mala, kapa ho fokotsa matla, emisa lijo tsa hau tsa keto 'me u buisane le ngaka ea hau.