Duk abin da kuke Bukatar Ku sani Game da Aiki akan Abincin Keto

Wadatacce

• Wataƙila ba za ku ji daɗi sosai da farko ba.
• Makonni na farko akan keto sune ba lokaci mai kyau don gwada sabon motsa jiki.
• Yana da mahimmanci kada ku ci abinci kafin yin aiki akan keto.
• Kuna iya ƙona ƙarin kitse yayin cardio.
• Kai gaske bukatar cin isasshen mai.
• Yin aiki akan keto zai iya taimaka muku cimma burin haɗin jikin ku.
• Kuna iya buƙatar sake tunani game da ayyukan HIIT da kuka fi so.
• Sauraren jikin ku yana da mahimmanci yayin haɗa keto da motsa jiki.
• Bita don

Ya zuwa yanzu, wataƙila kun ji game da abincin ketogenic - kun sani, wanda ke ba ku damar cin * duk fats masu lafiya (kuma kusan kusan carbs nixes). An yi amfani da shi a al'ada don kula da marasa lafiya tare da farfadiya da sauran matsalolin kiwon lafiya, abincin keto ya shiga cikin al'ada kuma ya shahara musamman tare da taron motsa jiki. Duk da cewa gaskiya ne yana iya samun fa'idodin wasan kwaikwayon, masana sun ce akwai wasu mahimman bayanai da kuke buƙatar sani idan kuna tunanin yin aiki akan keto.

Wataƙila ba za ku ji daɗi sosai da farko ba.

Kuma, a zahiri, hakan na iya shafar ayyukanku. "Kuna iya jin kamar kuna cikin hazo na 'yan kwanakin farko," in ji Ramsey Bergeron, CP, Ironman sau bakwai, ɗan tseren keto, kuma mai mallakar Horarwa na Bergeron a Scottsdale, Arizona. "Tsarin man fetur na kwakwalwar ku shine glucose (daga carbs), don haka yayin da yake canzawa zuwa jikin ketone wanda aka halitta ta hanyar karya kitse a cikin hanta, zai ɗauki ɗan daidaitawa." Sa'ar al'amarin shine, hazo na hankali zai wuce bayan 'yan kwanaki, amma Bergeron ya ba da shawarar tsallake wasannin motsa jiki waɗanda ke buƙatar halayen gaggawa don zama lafiya, kamar hau babur ɗinku akan hanyoyi tare da motoci ko yin doguwar tafiya mai ƙalubale.

Makonni na farko akan keto sune ba lokaci mai kyau don gwada sabon motsa jiki.

"Ku ci gaba da yin abin da kuke yi," in ji Bergeron. Wannan galibi saboda matakin farko - yawancin mutane ba sa jin daɗi sosai da farko akan keto. Lokacin da ya wuce gona da iri, ana iya laƙaba wannan lokacin ƙazafi na farko da “mura keto” godiya ga ciwon mura da ciwon ciki, wanda gabaɗaya ya wuce cikin ƴan kwanaki zuwa makonni biyu. Duk da haka, tabbas ba shine mafi kyau lokaci don gwada sabon aji ko je ga PR. Bergeron ya ce "koyaushe ina ba da shawarar cewa abokan cinikina su iyakance masu canji lokacin da suke yin wani abu daban." "Idan kun canza abubuwa da yawa lokaci guda, ba za ku san abin da ya yi aiki da abin da bai yi aiki ba."

Yana da mahimmanci kada ku ci abinci kafin yin aiki akan keto.

"Tabbatar cewa kuna ba jikin ku isasshen kuzari kuma ba ku yanke adadin kuzari sosai," in ji Lisa Booth, R.D.N., masanin abinci da kocin lafiya a 8fit. Wannan yana da mahimmanci musamman saboda mutanen da ke kan keto suna iya yin ƙasa da ƙasa, in ji ta. "Lokacin da kuka ƙuntata dukan rukunin abinci (a cikin wannan yanayin, carbohydrates), sau da yawa kuna yanke adadin kuzari, amma abincin keto shima yana da tasirin hana ci, don haka kuna iya tunanin ba ku jin yunwa ko da ba ku bayar ba. jikin ku ya isa kuzari ”. Lokacin da kuka rage adadin kuzari da yawa kuma ku haɗa wannan tare da yin aiki, ba kawai za ku ji daɗi ba amma kuma yana iya shafar aikin ku da sakamakonku. (Ban san inda zan fara ba? Duba tsarin abincin keto don masu farawa.)

Kuna iya ƙona ƙarin kitse yayin cardio.

Wannan yana daya daga cikin manyan dalilan da mutane ke rantsuwa da keto don asarar nauyi. "Lokacin da ketosis, ba ku amfani da glycogen azaman tushen ku," in ji Booth. "Glycogen wani abu ne da aka ajiye a cikin tsokoki da kyallen takarda a matsayin ajiyar carbohydrates. Maimakon haka, kuna amfani da jikin mai da ketone. Idan kuna biye da wasannin motsa jiki kamar gudu ko keke, cin abinci na keto zai iya taimakawa ƙara yawan kitse mai kitse, adana glycogen. , samar da ƙarancin lactate kuma amfani da ƙarancin oxygen." A takaice dai, hakan na iya fassara zuwa ƙarin kitsen da aka ƙone yayin aikin motsa jiki. "Koyaya, wataƙila ba zai inganta aikin ba," in ji shi.

Kai gaske bukatar cin isasshen mai.

In ba haka ba, za ku rasa duk fa'idodin, kuma aikin ku na iya wahala. "Idan ba ku ci isasshen kitse akan abincin keto ba, da gaske kuna yin abincin Atkins: babban furotin, ƙaramin carb, DA ƙarancin mai," in ji Bergeron. "Wannan na iya barin ku da matsananciyar yunwa, a zahiri zai iya rage yawan tsokar ku, kuma kusan ba zai yuwu a kiyaye ba." Akwai dalilin da ya sa yawancin abinci marasa ƙarancin carbohydrate ke samun mummunan rap. Ba tare da isasshen mai don rama carbs ɗin da kuka rasa ba, wataƙila za ku gaji kuma ku rasa ainihin shiga cikin ketosis. Wannan shine dalilin da ya sa yana da mahimmanci cewa yawancin adadin kuzarin ku sun fito ne daga tushen mai mai lafiya kamar naman ciyawa, kifi, avocado, da man kwakwa, in ji Bergeron.

Yin aiki akan keto zai iya taimaka muku cimma burin haɗin jikin ku.

"Bincike ya nuna cewa cin abinci na ketogenic tare da matsakaicin motsa jiki na iya tasiri sosai ga tsarin jikin mutum," in ji Chelsea Axe, DC, C.S.C.S., masanin motsa jiki a DrAxe.com. "Sun nuna cewa cin abinci na ketogenic yana haɓaka ikon jiki don ƙona kitse, duka a lokacin hutawa da kuma lokacin ƙarancin motsa jiki zuwa matsakaicin matsakaici, don haka za a iya haɓaka ƙoƙarin ku na asarar nauyi yayin horo a cikin waɗannan yankuna." Nazarin 2011 da aka buga a cikin Jaridar Endocrinology gano cewa abincin ketogenic ya haɓaka hormone girma na hanta (HGH), wanda zai iya inganta ƙarfi da ƙuruciya. Ko da yake an yi binciken a cikin berayen don haka ba za a iya fassara shi kai tsaye zuwa sakamakon ɗan adam ba, tabbas wannan kyakkyawan sakamako ne mai ban sha'awa yayin magana game da keto da motsa jiki. (Mai alaƙa: Me yasa Gyaran Jiki Sabon Rage nauyi)

Kuna iya buƙatar sake tunani game da ayyukan HIIT da kuka fi so.

"Bincike ya nuna cewa abinci mai girma a cikin takamaiman macronutrients kamar mai yana inganta haɓakar damar yin amfani da wannan ma'adinan azaman mai," in ji Axe. "Duk da haka, yayin motsa jiki mai ƙarfi, jiki yana canzawa don amfani da glycogen azaman man fetur ba tare da la'akari da yawan abincin ku na macronutrient ba." Kamar yadda zaku tuna tun da farko, shagunan glycogen suna rura wutar carbs, wanda ke nufin idan ba ku cin yawancin su, za a iya yin aikin motsa jiki mai ƙarfi. "Maimakon haka, matsakaita motsa jiki shine manufa don inganta yuwuwar ƙona kitse na jiki," in ji Axe. Saboda haka, 'yan wasa da masu motsa jiki waɗanda ke yin motsa jiki mai tsanani kamar CrossFit ko HIIT sun fi yin keto a lokacin da ba su da kyau ko kuma lokacin da ba su da hankali ga yin aiki kuma sun fi mayar da hankali kan inganta kayan aikin jiki.

Sauraren jikin ku yana da mahimmanci yayin haɗa keto da motsa jiki.

Wannan gaskiya ne musamman a cikin makonni biyu na farko kuna kan cin abinci na keto, amma kuma a duk lokacin ƙwarewar ku. "Idan sau da yawa kuna jin gajiya, dizziness, ko gajiyawa, mai yiwuwa jikin ku ba ya aiki da kyau a kan abinci mai ƙarancin kuzari," in ji Booth. "Lafiyar ku da jin daɗin ku ya kamata ya zama mafi mahimmanci. Ƙara wasu carb ɗin kuma ku ga yadda kuke ji. Idan wannan yana sa ku ji daɗi, abincin keto bazai zama zaɓin da ya dace muku ba."

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