Ua wehewehe ʻia ʻo Ketosis Diet: he aha ka Keto Diet?
ʻO ka papaʻai ka mea nui i ka hoʻāʻo ʻana e ʻike i nā hopena. He mea ʻole he aha nā mea hoʻopihapiha āu e hoʻoholo ai e lawe, inā ʻaʻole i kāhea ʻia kāu papaʻai inā ʻaʻole ʻoe e hoʻokō i kāu mau pahuhopu.
ʻO ka lilo ʻana o ka momona a i ʻole ke kaumaha e pili ana i kāu ʻai calorie. ʻO ka'ōlelo maʻalahi: ināʻoe eʻai i nā calorieʻoi aʻe ma mua o ka pono o kou kino, e loaʻa iāʻoe ke kaumaha. E hoʻomaʻamaʻa a hoʻohui, a ʻo ka hapanui e lilo i nāʻiʻo. Inā ʻaʻole ʻoe e hana, eia nō naʻe, e mālama ʻia ka nui o nā calorie e like me glycogen a momona.
ʻO ke kaulike, inā ʻoe e ʻai i nā calorie liʻiliʻi ma mua o kou kino e pono ai, e lilo ana kou kaupaona. Hiki i kou kino ke hoʻohana i ka momona, protein (muscle), a i ʻole nā wai ʻohina.
ʻO kaʻai ketogenic, a i ʻole "keto" no ka pōkole, hoʻopau i nā mea ʻaʻā mai ka papaʻai - ʻo ia hoʻi hiki i kou kino ke puhi wale i ka momona a me nā mākala. ʻAʻole maopopo mākou makemake e puhi i nā mākala; ʻaʻole maikaʻi wale ia, ʻo ka nui o kā mākou kino ke kumu o ka nui o nā calorie hiki iā mākou ke puhi i ka hoʻomaha (ʻae - ke hiamoe nei nō hoʻi.)
ʻO ka mea maʻamau, ʻo ka hapa nui o nā hoʻolālā meaʻai e kaupalena i ka ʻai ʻana o nā kalaka i 30-50 grams i ka lā, a i ʻole 5 pakeneka o ka nui o nā calorie. ʻO ka lawe ʻana o ka momona ma waena o 60 a 70 paha pākēneka o ka nui o ka ʻai calorie, ʻoiai ka protein i hoʻopiha i ka 25 i ka 30 pakeneka i koe.
ʻO ka papaʻai keto e pili ana i ka ʻai ʻana i nā momona momona a me nā kaulike o ka protein, a me nā hua hua momona a me nā hua ʻole. Hoʻololi ʻia kou kino i ka puhi ʻana i nā momona ma kahi o ka mākala. Hemolele, pololei?
Keto Diet: He aha ke ʻano maoli?
ʻĀ ... he ala luhi. Eia nō naʻe, ma hope o nā lā 5-7 mua e ʻike paha ʻoe i ka ʻoi aku o ka ikaika ma mua o ka wā ma mua.
E like me nā meaʻai he nui, ʻoi aku ka paʻakikī o nā lā mua i ka pane ʻana o kou kino i kēia mau loli nui a me nā kūʻē i ka pane ʻana! Aia ʻoe i ke kaʻina hana e hoʻokomo i kou kino i kahi ʻano hou i kapa ʻia ʻo ka mokuʻāina "ketosis".
He mea pono e hoʻomaopopo ma aneʻi ʻo ketosis ke kaʻina metabolic o ka hoʻohana ʻana i ka momona o ke kino ma ke ʻano he kumu ikehu mua ma mua o nā carbohydrates. Hoʻonui ʻia ke kino e nā ketones i ka wā e noho ai ʻo ia ketosis. Hoʻokumu ʻia nā Ketones e ke kino ma o ka wāwahi ʻana i nā waihona momona, ma kahi o ka hoʻohana ʻana i ka glucose i loaʻa i kona kumu i loko o nā kalapona.
Me kēia, hoʻohaʻahaʻa ʻia kāu kō kō a me nā kiʻekiʻe o ka insulin. ʻIke ʻia kēia i nā hana pale pono e kūʻē i nā kūlana e like me ka maʻi kō.
Ke hoʻomaka ʻoe i ka papaʻai keto, makemake paha ʻoe i nā meaʻai momona i ka wā i haʻalele ai lākou i ka papa kuhikuhi no kekahi mau lā. ʻO ka nūhou maikaʻi e nalowale koke kēia mau ʻiʻini a hoʻololi ke kino o kou kino a ʻoi aku ka liʻiliʻi e kiʻi i ka berena a me nā ʻāpana.
ʻO ka mea hou aʻe, ke ulu nei ko mākou ʻike o ka meaʻai ma ke ʻano he kaiāulu, a aia he mau kaukani mau koho haʻahaʻa-carb a me nā papa hana keto ma ko mākou manamana lima. Maliʻa paha, ʻike ʻoe i kahi koho ʻē aʻe no kekahi o nā meaʻai āu e hāʻawi nei.
Pākuʻi ʻia nā SARM a me Keto: Ke Keto Diet ma nā SARM
Inā ʻoe e hoʻohana nei i ka Selective Androgen Receptor Modulators, malia paha ke ʻimi nei ʻoe i kahi hoʻolālā meaʻai e hoʻokō i kāu mau loaʻa a hāʻawi iā ʻoe i ka wahie no nā haʻawina kiʻekiʻe. A i ʻole he mea ʻē aʻe paha: he mea hahai keto ʻoe, a makemake ʻoe e pili ana i nā hopena SARM i kēia.
No laila, ma hea kahi e pāʻani ai keto a me SARM? Hiki iā ʻoe ke hāhai i ka papaʻai keto ma nā SARM? He nui ka poʻe i makemake i ka SARM e hōʻike ana ua hoʻopiha nā mea ʻelua i kekahi i kekahi, mahalo i ko lākou mau momona momona a me ka hoʻoulu ʻana i ka ikehu.
Pono e nānā pono ʻia i kēlā me kēia papaʻai keto ma nā SARM, no ka mea hoʻohui ia i ʻelua mau hoʻololi nui i ka mokuʻāina o kou kino. Hoʻololi nui ʻo Keto a me SARM i ka hana o kou kino a me ke ʻano o ka ulu a me ka hana ʻana i ka wahie. Inā hana ʻoe pēlā palekana, ʻaʻole ia he makaʻu - akā nui nā hoʻololi ʻelua i kou kino e hoʻomaʻamaʻa.
Pono ʻoe e hoʻomau me ke akahele a hōʻoia i kēlā me kēia mea hoʻopihapiha i lawe ʻia e ʻae mua ʻia e a kuhikuhi ʻia e kahi kauka. E nānā i nā kānāwai ma kou ʻāina a i ʻole ka mokuʻāina ʻoiai ʻokoʻa nā lula ma nā SARM a puni ka honua. Mai hoʻohana i nā SARM ma waho o ke kānāwai a me nā alakaʻi olakino kahi āu e noho ai.
E like me ka mea i ʻōlelo ʻia ma luna nei, ʻo ka noiʻi lōʻihi i ka Selective Androgen Receptor Modulators i kona wā kamaliʻi, a no laila pono ka poʻe e noʻonoʻo nei e pili ana i nā SARM. ʻOiai ke ʻae ʻia i ka ʻoihana, aʻoaʻo ʻia i kēlā mau mea hoihoi e hana i kā lākou noiʻi ponoʻī a hoʻoholo. Pono nā mea hoʻohana e hoʻomaopopo mau i kā lākou kauka ma mua o ka hoʻomaha ʻana a i ʻole ka hoʻololi ʻana i kā lākou ʻae ʻia.
Ke hoʻohana pololei ʻia, palekana, a me ke kūpaʻa ʻana i ka ʻōlelo aʻoaʻo olakino, hiki i nā SARM a me keto ke hana pū i kekahi me kekahi. Ma ka hoʻohui ʻana i nā SARM me ka ʻai ketogenic, hiki iā ʻoe ke manaʻo i kēia:
'Ooki
Ke loaʻa ka caloric deficit, makemake mākou e mālama i ka nui o ka ʻiʻo e like me ka hiki. ʻO ka hoʻohana ʻana i nā SARM ma keto e hōʻoia ai ia, ʻoiai ma hope o ka hāʻule nui ʻana o ka ʻai caloric, ʻaʻohe nalo i nalowale a hoʻonele ʻia. No laila, hiki iā ʻoe ke hāʻule i ka nui o nā calorie i kēlā me kēia lā me ka ʻike ʻaʻole e nalowale ka ʻiʻo.
ʻAʻole kēia e ʻōlelo e hoʻohaʻahaʻa i kāu ʻai caloric i nā pae maikaʻi ʻole: ma hope o nā mea a pau, ʻo ia ka wahie e hana ai kou kino. ʻAʻole pōʻino maoli ka calorie i kekahi meaʻai: pono ʻoe e makaʻala i kāu mea e lawe ai a puhi ʻia.
Hoʻopili ʻo Yohimbine i ka ghrelin, ka "hormone pōloli". Hōʻike pinepine nā mea hoʻohana i ka manaʻo piha ma muli o kēia, a ʻōlelo kekahi e kōkua i ka hoʻoponopono ʻana i ko lākou pae ikehu ke ʻai ʻana i nā calorie liʻiliʻi ma mua o ka maʻamau.
Kūkala
Mai kā mākou pōʻai bulking, makemake mākou e hōʻoia i ke kau ʻana i ke kaumaha e like me ka hiki. Ke ʻōlelo wau "kaumaha", makemake mākou i ka ʻiʻo, ʻaʻole ka momona - a ʻaʻole hoʻi ka wai. ʻO kaʻai keto e hopena i ka lilo mua o ka wai a mālama i kāu mau wai i haʻahaʻa i ka mākala. Eia hou, hiki iā Yohimbine ke kōkua me kēia ma ke ʻano he mea hoʻokaʻawale nutrient, inā ʻoe e noʻonoʻo nei i nā SARM ma keto.
ʻO ka hoʻohui ʻana i ka keto a me nā SARM a me ke koena i ke koena o ka calorie hiki ke kōkua i ka hōʻoia ʻana i ka hoʻohuli ʻia ʻana o nā calorie i lilo i nāʻiʻo ma mua o ka momona. Eia hou, pono e hoʻopili ʻia kēia me ka hoʻomaʻamaʻa ikaika pinepine ikaika a me ka lawa kūpono o ka momona a me ka protein. Pono nā mea hoʻohana e ʻimi mau i ke alakaʻi olakino ma mua o ka lawe ʻana i kahi papa hana hoʻoikaika kino hou, a loaʻa i ke kauka a ke kauka e pili ana i kā lākou kānāwai kūloko.
ʻO ka ʻai ketogenic me he mea lā aia ma nā wahi āpau a puni mākou, me kēlā me kēia kāne, wahine, a me kā lākou mau hoaaloha e ʻaʻahu ana i ka puʻupuʻu puʻupuʻu curl-in-the-squat-rack a kamaʻilio me ka lokomaikaʻi. ʻAʻohe mea kupanaha: ʻo nā mea kaulana e like me LeBron James a me Kim Kardashian i ʻike ʻia i ka wā i hala e hoʻokolohua nei me keto.
E like me kēlā me kēia papaʻai dieting a i ʻole buzzword e hana ana i nā pōʻai i ka ʻoihana kino, he mea nui ia e hoʻomaopopo a ʻike piha i ka manaʻo a me ka nui o kaʻai ketogenic ma mua o kou noʻonoʻo ʻana e lilo ia i mea nui o kāu nohona.
Nā mea e noʻonoʻo ai me kaʻai Ketogenic
ʻO kaʻai ketogenic kahi ala kūpono e hoʻoponopono ai i ka makemake a me ka mālama ʻana i ka ʻiʻini. Eia nō naʻe, ʻaʻole ia e kuhi hewa no kahi unicorn kupua hiki ke hoʻopau koke i nā makahiki o ka noho maʻamau a i ʻole nā maʻamau meaʻai maikaʻi ʻole.
ʻO kekahi o nā maikaʻi nui loa o kaʻai ketogenike he maʻalahi maʻalahi ke hoʻopili ʻana. Ua kupu hou aʻe nā kuke a me nā mea pani i nā makahiki i hala iho nei, mahalo i nā kaukani e ʻike nei i ka pono o kēia papaʻai. ʻAʻole ʻoe e kaupalena ʻia e nā meaʻai lapuwale a maʻalahi hoʻi! ʻOiai paʻakikī ka ʻiʻini e hakakā i ka wā mua, ʻaneʻane loa ʻoe e ʻike i kahi kahakaha haʻahaʻa no nā meaʻai i kou manaʻo.
He mea nui e hoʻomaopopo ma aneʻi i kaʻai keto e hoʻokau ai i ke kino i ka mokuʻāina o ketosis ma muli o ka nele o nā haʻuki a aole ma muli o ka ʻai nui ʻana i nā momona. ʻO ka mea nui kēia ma muli o ka lawe nui ʻana i ka momona meaʻai ʻaʻole ia e hoʻohuli i ka meaʻai ketogenic a i ʻole e hana ke kino i nā ketones. Eia nō naʻe, ʻo ka ʻai haʻahaʻa haʻahaʻa i loaʻa ma lalo o 30 a 50 grams o nā kalapona i ka lā.
Pehea e hiki ai i ke Keto Diet ke kōkua iaʻu?
ʻO ka ʻai ketogenic kahi koho maikaʻi loa no ka poʻe i loaʻa nā pilikia me ka makemake, a i ʻole ka paʻakikī o ka mālama ʻana i ko lākou koko koko. Eia nō naʻe, pono ka poʻe me ka maʻi maʻi diabetes e nīnau i kā lākou kauka ma mua o ka lawe ʻana i ka ʻai keto no ka mea hiki ke hoʻoikaika i nā "swings" haʻahaʻa a alakaʻi i ka hypoglycemia.
He mea maikaʻi nō hoʻi ia no ka poʻe i maʻalahi i nā ʻano meaʻai kikoʻī.
ʻO ka papaʻai keto kahi koho kupaianaha loa no ka poʻe i maʻalahi i ka pilikia o ka ʻōpū. ʻO kēia ke kumu no ka mea e hoʻohaʻahaʻa ia i ka ʻai ʻana o nā hua, nā hua, a me nā kumuwaiwai ʻino. I nā huaʻōlelo ʻē aʻe, he koho maikaʻi loa ka papaʻai ketogenic no nā poʻe e ukali i ka papa waena - i ke kiʻekiʻe-carbohydrate.
ʻO kekahi mea maikaʻi ʻē aʻe o ka keto ʻo ia ka hopena hoʻokele makemake. Hiki i nā kānaka ma kēia meaʻai ke manaʻo i ka emi nui o ka ʻai ma muli o ka momona ʻoi aku ka momona o ka macronutrient i ka hoʻohālikelike ʻana i nā carbohydrates.
Aia kekahi mau pilikia?
E like me nā loli i kāu papaʻai, pono e noʻonoʻo pono ʻia ka keto ma mua o kou hoʻomaka. ʻOiai he ala palekana a kaulana ia e hoʻokahe ana i ka momona, hele mai ia me kekahi mau mea e noonoo ai:
- Nā pae momona momona ʻole: ʻO ka manawa pinepine, he kīʻaha keto kiʻekiʻe loa i ka momona momona. ʻO kēia no ka mea ʻaʻole ia e hoʻokaʻawale ma waena o nā momona "ola" (unsaturated) a me nā momona momona.
- Hiki ke loaʻa nā momona momona i kaʻiʻo i hana ʻia, nā meaʻai palai, a me nā huahana waiū, a ʻo ka nui o ka lawe ʻana e alakaʻi i nā mea hou aku ka momona a puni nā kino a me ka piʻi nui ʻana o nā pilikia olakino lōʻihi e like me ka maʻi puʻuwai a me ka hahau ʻana.
- ʻAʻole ʻoi aku ka nui o ka 30g i ka lā no nā kāne 19-64 a me 20g i kēlā me kēia lā no nā wahine o ka makahiki like.
- Pono nā mea hoʻohana Keto e noʻonoʻo e hoʻopili i nā ʻano momona āpau i kā lākou papaʻai, me ke koʻikoʻi i nā momona unsaturated. Hiki ke loaʻa i kēia mau mea i nā nati, nā avocados, nā ʻanoʻano, nā ʻoliva a me nā aila nut, nā hua manu, a me nā iʻa ʻaila.
- Ka pilikia o ka hemahema o ka meaʻai: ʻO ka poʻe hou i ka papaʻai keto a i ʻole ʻike piha paha e manaʻo paha ke kaohi nei lākou i nā meaʻai hiki iā lākou ke ʻai. Hoʻokumu paha kēia iā lākou e pili i ka papaʻai palena a haʻalele i nā meaola waiwai i ke kaʻina.
- ʻOi aku ka kiʻekiʻe o kekahi mau huaʻai a me nā mea kanu i ka carbs ma mua o nā mea ʻē aʻe, akā he mea nui ʻaʻole e ʻokiʻoki i kā lākou pono. Ke ukali pono ʻia, pono i ka papa keto e hoʻopili i nā wikamina, nā minelala, a me nā meaʻai e pono ai i ke kanaka, a pono e waiwai a ʻano ʻokoʻa.
- Nā pilikia o ka maʻi kīpē: ʻO ka ʻai ʻana i ka nui o nā protein i kau ʻia ma nā puʻupaʻa. Paipai ka British Heart Foundation ma kahi o 0.75 o ka protein i kēlā me kēia kilo o ke kaumaha o ke kino i kēlā me kēia lā. No ka wahine maʻamau, aia kēia ma kahi o 45g, a i ʻole 55g no nā kāne.
- ʻO ka poʻe me nā maʻi puʻupuʻu mau (CKD) e hōʻalo i ka papa keto.
- Nā pilikia o ke ake. E pili ana kēia i nā pae momona i kūkākūkā ʻia ma luna. Me nā pae momona keu e metabolise, hiki i ka ketoʻai ke hoʻonui i nā ʻano ate i koe.
- “Keto flu”: Inā ʻoe e lawe i nā carbs he nui i kēia manawa, he mea hoʻopūʻiwa paha i kou kino ke hoʻololi ʻana i ka keto. Hōʻike ka poʻe he nui i ka "keto flu" - headache, dizziness, nausea, a me constipation - no kekahi mau lā a i ʻole mau pule i ka hoʻomaka o ka papaʻai.
- ʻOiai e hala koke paha kēia, he mea nui e hoʻolohe i ke kino ʻoiai ke hoʻololi nei. ʻO ka nui o nā hōʻailona ma muli o ka make wai a me nā kaulike electrolyte, no laila pono ʻoe e hydrated a ʻike pono e ʻai i nā meaʻai i ka potassium a me ka sodium.
Me ka papa keto a me ke koho kūpono a ʻae ʻia o Selective Androgen Receptor Modulator (SARM) ma keto, hiki iā ʻoe ke hōʻano hou i kou olakino, bodybuilding, a me kou olakino ma mua ʻole. Inā hoʻoholo ʻoe nou kēia, e kūʻai mai nā mea ʻoi loa ʻO SARM UK mea hoʻolako!