Muviri une zvakasiyana-siyana zvehutsi zvaunogona kushandisa, imwe neimwe iine zvakanakira nekuipira kwakasiyana.
Somuenzaniso, shuga ndiyo inowanzova manyuko esimba redu—kwete nemhaka yokuti ndiyo inoshanda zvikuru—asi nemhaka yokuti inogona kukurumidza kushandiswa nesero rimwe nerimwe riri mumuviri. Nehurombo, patinopisa shuga, tinopira kushanda kwekukurumidza, izvo zvinogona kutungamirira mukuumbwa kwemamorekuru anogona kukuvadza anonzi free radicals.
Sezvineiwo, kana kudyiwa kwemakhahydrates kushoma, tinotanga kushandisa mamwe mafuta anonyatso shanda ayo anotipa simba rakawanda (pamwero unononoka) pasina kuburitsa tsvina yakawanda yemetabolism. Sezvineiwo, iyo inonyanya kushanda sosi yesimba iyo miviri yedu inogona kushandisa ndeye ketoni. Nepo BHB isiri yehunyanzvi muviri weketone, inobata muviri nenzira imwecheteyo semitumbi yeketone, saka tichaironga seimwe kubva zvino zvichienda mberi.
Pakati pemitumbi miviri yeketone yatinoshandisa mafuta (acetoacetate uye BHB), BHB inotipa simba rakawanda apo ichibatsirawo miviri yedu nenzira dzakasiyana-siyana.
Ketosis inzvimbo umo muviri wako unounganidza chimwe chinhu chinonzi ketone. Kune marudzi matatu emitumbi yeketone:
●cetate: muviri weketone unoputika;
● Acetoacetate: Iyi ketone body accounts inenge 20% yemitumbi yeketone muropa. BHB inogadzirwa kubva kuacetoacetate, iyo muviri haugone kuburitsa neimwe nzira. Zvakakosha kuziva kuti acetoacetate haina kugadzikana kudarika BHB, saka inogona kungoerekana yashandura kuacetone isati yaitika yeacetoacetate neBHB.
●Beta-Hydroxybutyrate (BHB): Iyi ndiyo yakawanda yeketone muviri mumuviri, inowanzoita ~ 78% yeketone inowanikwa muropa.
Zvose BHB uye acetone zvakatorwa kubva kuacetoacetate, zvisinei, BHB ndiyo yekutanga ketone inoshandiswa kune simba nokuti yakanyatsogadzikana uye yakawanda, asi acetone inorasika kuburikidza nekufema uye ziya.
Iyi miviri ye ketone inogadzirwa zvakanyanya nechiropa kubva kumafuta, uye inounganidza mumuviri mune akati wandei. Iyo inonyanya kuzivikanwa uye yakareba-yakadzidzwa mamiriro ekutsanya. Kana iwe ukatsanya kwemaawa makumi maviri nemana, muviri wako unotanga kuvimba nemafuta kubva kune adipose tishu. Aya mafuta anozoshandurwa kuita miviri yeketone nechiropa.
Munguva yekutsanya, BHB, senge glucose kana mafuta, inova iyo yekutanga simba remuviri wako. Nhengo mbiri huru dzinoda kuvimba nemhando iyi yeBHB simba - uropi nemoyo.
BHB inokurudzira nyika inodzivirira vanhu kubva kune oxidative kusagadzikana. Izvi zvinobatanidza zvakananga BHB nekuchembera. Sezvineiwo, kana iwe uri mu ketosis, hausi kungoita chimiro chitsva chesimba, asi iyi nyowani yesimba inoitawo se antioxidant.
Kutsanya ndeimwe yenzira dzekupinda mune ketosis. Inouyawo nenzira dzakasiyana-siyana: kutsanya kwepakati, kudya-kudzorwa nenguva, uye kudya kunorambidzwa nekoriori. Idzi dzese nzira dzinoita kuti muviri uve muchimiro che ketosis, asi kune dzimwe nzira dzekukupinza mu ketosis pasina kutsanya. Imwe nzira yekuita izvi ndeyekudzikamisa kudya kwemacarbohydrate.
Kudya kwe ketogenic kwakagamuchira kufarira kwakanyanya munhau uye kwakakonzera hurukuro yakawanda nokuti inowanzoshandiswa kuderedza uremu. Inoderedzawo insulin secretion, imwe yenzira huru inodzora kuchembera. Izvi zviri nyore kunzwisisa, kana iwe ukakwanisa kunonoka kuita kwe insulin, unogona kunonoka kuzvimba, nekudaro uchiwedzera hupenyu uye hutano hurefu.
Dambudziko rekudya kwe ketogenic nderekuti zvakaoma kunamatira pairi. Magiramu 15-20 chete emakhahydrates anobvumirwa pazuva. Apuro, ndizvozvo. Hapana pasta, chingwa, pizza, kana chimwe chinhu chatinoda.
Asi zvinokwanisika kupinda mumamiriro e ketosis nekutoraketone ester kuwedzera,iyo inotorwa nemuviri uye ichiunza kune mamiriro e ketosis.
Ndinogona here kurovedza muviri panguva ye16-awa yekutsanya hwindo re16:8 kutsanya kwepakati?
Asi kana uri kuita weightlifting, sprinting, chero rudzi rweanaerobic exercise, kana maekisesaizi anovimba neglycolysis, tsandanyama dzinodiwa parudzi urwu rwekurovedza muviri dzinovimba neglucose uye glycogen. Paunotsanya kwenguva yakareba, zvitoro zvako zveglycogen zvinopera. Naizvozvo, idzi mhando dzetsandanyama fiber dzinoshuva zvadzinoda, inova shuga. Ndingakurudzira kuzviita mushure mekudya uye kunwa zvakakwana.
Michero nemabheri zvinogona kudyiwa here?
Kana iwe ukadzidza michero, iwe uchaona kuti ine mazinga akasiyana ehutano, zvirinani zvichienderana nesainzi yekuchembera. Nzira yakaipisisa yekudya michero ndeyekunwa muto wavo. Vanhu vazhinji vanonwa girazi remuto weorenji mangwanani ega ega vachifunga kuti vari kuita chinhu chine hutano. Asi chaizvoizvo muto uzere neshuga uye unotorwa nekukurumidza nemuviri, saka hauna hutano.
Chibereko, kune rumwe rutivi, chine phytonutrients yakawanda ine hutano-ketones, polyphenols, anthocyanins-iyo inobatsira muviri. Asi mubvunzo ndewokuti, ndeipi nzira yakanakisa yekuvapedza? Ikozvino yave nguva yemaberries 'kupenya. Mamwe majiroji ane pigmented zvakanyanya, zvinoreva kuti ane huwandu hwakawanda hwe phytonutrients, uye mazhinji anewo akaderera mushuga. Maberry ndiwo ega muchero wandiri kudya unonaka zvakare, uye unokutendera kuti uderedze kudya kwako kwecarb uchiri kuwana yakawanda ye phytonutrients.
Disclaimer: Ichi chinyorwa ndecheruzivo rwese chete uye hachifanirwe kutorwa sechero zano rekurapa. Imwe yeruzivo rweblog post runobva kuInternet uye haina hunyanzvi. Iyi webhusaiti inongova nebasa rekugadzirisa, kufomatidza uye kugadzirisa zvinyorwa. Chinangwa chekuendesa rumwe ruzivo hachirevi kuti unobvumirana nemaonero ayo kana kusimbisa uchokwadi hwezvirimo. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kuita shanduko kuhutano hwako hwehutano.
Nguva yekutumira: Aug-08-2024
