ʻO nā Ketone Esters maikaʻi loa: ʻO ka mea e pono ai ʻoe e ʻike

ʻO ke ketosis kahi kūlana kahi e hōʻiliʻili ai kou kino i kahi mea i kapa ʻia he ketones. ʻEkolu ʻano o nā kino ketone:

●cetate: he kino ketone lele;
●Acetoacetate: ʻO kēia kino ketone ka mea e pili ana i kahi 20% o nā kino ketone i loko o ke koko. Hana ʻia ʻo BHB mai ka acetoacetate, kahi mea hiki ʻole i ke kino ke hana ma kekahi ʻano ʻē aʻe. He mea nui e hoʻomaopopo he emi ka paʻa o ka acetoacetate ma mua o BHB, no laila hiki iā ia ke hoʻololi koke i ka acetone ma mua o ka hana ʻana o ka acetoacetate me BHB.
●Beta-Hydroxybutyrate (BHB): ʻO kēia ke kino ketone nui loa i loko o ke kino, ʻo ia hoʻi he ~78% o nā ketones i loaʻa i loko o ke koko

Loaʻa ka BHB a me ka acetone mai ka acetoacetate, akā naʻe, ʻo BHB ka ketone mua i hoʻohana ʻia no ka ikehu no ka mea he paʻa loa a nui, ʻoiai ua nalowale ka acetone ma o ka hanu ʻana a me ka hou.

Hoʻopuka nui ʻia kēia mau kino ketone e ke akepaʻa mai ka momona, a hōʻiliʻili lākou i loko o ke kino ma kekahi mau kūlana. ʻO ke kūlana maʻamau a lōʻihi loa i aʻo ʻia, ʻo ia ka hoʻokē ʻai. Inā ʻoe e hoʻokē ʻai no 24 mau hola, e hoʻomaka kou kino e hilinaʻi i ka momona mai ka ʻiʻo adipose. E hoʻololi ʻia kēia mau momona i mau kino ketone e ke akepaʻa.

I ka wā hoʻokē ʻai, ʻo BHB, e like me ka glucose a i ʻole ka momona, lilo i ʻano ikehu nui o kou kino. Makemake nā ʻōkana nui ʻelua e hilinaʻi i kēia ʻano ikehu BHB - ka lolo a me ka puʻuwai.

Hoʻoulu ka BHB i kahi kūlana e pale ai i nā kānaka mai ke kaumaha oxidative. Hoʻopili pololei kēia i ka BHB i ka ʻelemakule. ʻO ka mea hoihoi, i kou wā i ketosis, ʻaʻole ʻoe e hana wale i kahi ʻano ikehu hou, akā hana pū kēia ʻano ikehu hou ma ke ʻano he antioxidant.

ʻO ka hoʻokē ʻai kekahi o nā ala e komo ai i ke kūlana ketosis. Loaʻa pū kekahi i nā ʻano like ʻole: ka hoʻokē ʻai intermittent, ka ʻai ʻana i kaupalena ʻia i ka manawa, a me ka ʻai ʻana i kaupalena ʻia i ka calorie. E hoʻokomo kēia mau ʻano hana a pau i ke kino i loko o ke kūlana ketosis, akā aia kekahi mau ala ʻē aʻe e hoʻokomo iā ʻoe i ketosis me ka ʻole o ka hoʻokē ʻai. ʻO kahi ala e hana ai i kēia, ʻo ia ka palena ʻana i ka lawe ʻana i ka carbohydrate.

Ua loaʻa i ka ʻai ketogenic ka nui o ka hoihoi i ka pāpāho a ua hoʻāla i ka nui o ke kūkākūkā ʻana no ka mea hoʻohana pinepine ʻia ia e hōʻemi i ke kaumaha. Hoʻemi pū ia i ka hoʻokuʻu ʻana o ka insulin, kekahi o nā ala nui e hoʻoponopono ai i ka ʻelemakule. He mea maʻalahi kēia e hoʻomaopopo, inā hiki iā ʻoe ke hoʻolohi i ka hana o ka insulin, hiki iā ʻoe ke hoʻolohi i ka mumū, a laila e hoʻolōʻihi i ke ola a me ke olakino.

ʻO ka pilikia me ka ʻai ketogenic, he paʻakikī ke hoʻomau i ia mea. ʻO 15-20 grams wale nō o nā kalapona i ʻae ʻia i kēlā me kēia lā. He ʻāpala, ʻo ia wale nō. ʻAʻohe pasta, berena, pizza, a i ʻole nā ​​mea ʻē aʻe a mākou e makemake ai.

Akā hiki ke komo i kahi mokuʻāina ketosis ma ka lawe ʻananā mea hoʻohui ketone ester,nā mea e omo ʻia e ke kino a lawe iā ia i kahi kūlana ketosis.

Hiki iaʻu ke hoʻoikaika kino i ka wā o ka puka hoʻokē ʻai 16 hola o ka hoʻokē ʻai intermittent 16:8?

Akā inā ʻoe e hana ana i ka hāpai kaumaha, ka holo wikiwiki ʻana, kekahi ʻano hoʻoikaika kino anaerobic, a i ʻole ka hoʻoikaika kino e hilinaʻi ana i ka glycolysis, hilinaʻi nā ʻiʻo e pono ai no kēia ʻano hoʻoikaika kino i ka glucose a me ka glycogen. Ke hoʻokē ʻai ʻoe no ka manawa lōʻihi, e pau ana kāu mau waihona glycogen. No laila, makemake kēia ʻano olonā ʻiʻo i ka mea a lākou e pono ai, ʻo ia ke kō. Manaʻo wau e hana ia ma hope o ka ʻai ʻana a me ka inu ʻana i ka lawa.

Hiki ke ʻai ʻia nā hua a me nā huaʻai?

Inā ʻoe e aʻo i nā huaʻai, e ʻike ʻoe he ʻokoʻa ko lākou olakino, ma ka liʻiliʻi ma muli o ka ʻepekema o ka ʻelemakule. ʻO ke ala ʻino loa e ʻai ai i nā huaʻai, ʻo ia ka inu ʻana i ko lākou wai. He nui ka poʻe e inu ana i ke aniani wai ʻalani i kēlā me kēia kakahiaka me ka manaʻo e hana ana lākou i kahi mea olakino. Akā, he wai ia i piha i ke kō a komo koke ʻia e ke kino, no laila, ʻaʻole ia he olakino.

ʻO nā hua, ma ka ʻaoʻao ʻē aʻe, aia nā phytonutrients he nui e pili ana i ke olakino—ketones, polyphenols, anthocyanins—he mea maikaʻi no ke kino. Akā ʻo ka nīnau, he aha ke ala maikaʻi loa e ʻai ai iā lākou? I kēia manawa, ʻo ka manawa kēia o nā hua e ʻālohilohi ai. He nui ka pigment o kekahi mau hua, ʻo ia hoʻi, he nui nā phytonutrients i loko o lākou, a he haʻahaʻa hoʻi ke kō. ʻO nā hua wale nō kaʻu e ʻai nei he ʻono hoʻi, a hiki iā ʻoe ke hoʻēmi i kāu lawe ʻana i ka carb me ka loaʻa ʻana o ka nui o nā phytonutrients.