Iqiniso Elidlula Izidlo ZaseKeto
Ukudla okunama-ketogenic kuye kwaba yinto ethandwa kakhulu ekulahlekeni okusheshayo nokumangalisayo kwesisindo. Ngokuvamile okuthiwa "i- keto yokudla ," ithembisa imiphumela embi esikhathini esifushane. Ngokusho kocwaningo kungase kuthuthukise ukuvivinya umzimba kuma-athlete futhi kubenze bakwazi ukulahlekelwa amafutha ngenkathi begcina ubuhlungu besisindo.
Ingabe kukhona ubufakazi obanele bokusekela izidlo ze-keto njengendlela ephumelelayo yokunciphisa isifo sofuba nokusiza abagijimi?
Kanjani ngempela ukudla okunama-keto, futhi kuphephile yini?
Kuyini Ukudla Keto?
I-ketogenic noma i-keto yokudla (KD) ingachazwa njenge-low-carbohydrate ephansi kakhulu, amafutha aphezulu, kanye nokudla okunamaprotheni okwanele okuvuselela ukuguqulwa kwamagciwane emzimbeni wakho. Kuthiwa ukudla kudinga umzimba wakho ukuba usebenzise amafutha ukuze uphethiloli esikhundleni se-glucose (ushukela). Ithiyori yokudla keto iveza ukuthi awusidli ama-carbs, umzimba wakho uzoshisa amafutha, okwenza ube namafutha.
Ukudla okunomsoco we-caloric kusalokhu kugcinwa kodwa iqembu le-carbohydrate yokudla lisuswe ngokuyisisekelo. Ngenxa yokuthi kudla okuqinile, abantu abaningi abakwazi ukulondoloza isikhathi eside. I-keto yokudla kusho ukugwema konke okusanhlamvu, ubhontshisi kanye nemifino, izithelo eziningi, imifino yokhuni, utshwala, nawo wonke ushukela. Ubisi kanye nobisi oluthile kanye namanye amafutha nawo aqedwe. Ngenxa yokudla okukhipha izakhi ezibalulekile, ezinye izidakamizwa ezibhalisiwe zemitholampilo zibonisa ukuthi izidlo ze-keto zisebenza nje isikhathi esifushane futhi zingaba zingempilo.
Ukudla keto ngokuvamile kuqukethe amaphesenti angaphansi kwamaphesenti angama-20 ukusuka kwamagrebhydrate , amaprotheni aguquguqukayo kanye namaphesenti angaphezu kwamaphesenti angama-50 egazini lokudla. Ezinye izidlo ze-keto zilahla ukudla kwe-carbohydrate kuze kube ngaphansi kwamaphesenti angu-5 wekhalori yansuku zonke yansuku zonke. Ngokusho kocwaningo, amaprotheni anconyiwe nsuku zonke ekudleni kwe-keto kufanele abe phakathi kuka-1.3 kuya ku-2.5 g / kg ukugcina imisipha nokushisa amafutha kahle.
Isebenza kanjani?
I-keto yokudla ibeka umzimba wakho ube yisisindo. Lokhu kwenzeka njengomphumela wokudla okwanele we-carbohydrate (ngaphansi noma ngaphansi kwama-20g nsuku zonke) okwenza amazinga wakho we-glucose abe phansi kakhulu. Lokhu kubangela ukusabela kwamakhemikhali emzimbeni wakho ukwakha izidumbu ze-ketone njengomthombo wamandla okunye. Izidumbu zikaKetone ziyimikhemikhali ekhishwa phakathi kokusatshalaliswa kwamafutha nokuthi umzimba usebenzisa amandla ngesikhathi sokuzila nokudla kwe-carbohydrate.
Ngakho okwenzeka ngesikhathi se-ketosis yi-drop in sugar sugar yakho (glucose), okwenza umzimba wakho usebenzise amafutha njengomthombo owodwa wamandla. Lokhu kungaba kanjani into enhle noma ephephile?
Ngokomunye ucwaningo, i-ketosis iboniswa ukuthi iphephile kubantu abakhulu ngokweqile noma abantu ababhekene nokukhuluphala ngokweqile. Kubuye kuboniswe ukuthi kube ukwelashwa okuphumelelayo kubantwana abahlukunyezwa. Olunye ucwaningo luthi izidakamizwa ze-keto zingathuthukisa isifo esingapheli kubantu abaningi. Ezinye izifundo ezikhombisa izidlo ze-keto zingasiza abagijimi balondoloze ukwakheka komzimba okufanele .
Ingabe Kucatshangwa Ukudla Kwefayili?
Ngokusho kukaJennifer McDaniel, i-MS, i-RDN, i-CSSD, i-LD, i-Dietitian Registered and Spokesperson ye-Academy of Nutrition and Dietetics, ukudla okudlula isithembiso sokulahlekelwa kwesisindo kodwa ngokuvamile kuphethwe ngaphansi kokuletha (noma ukushiya isifo esimweni esibi kakhulu).
Kubantu abaningi abafuna ukulahlekelwa isisindo eside noma ukuthuthukiswa kwesikhathi esigcwele empilweni noma ekusebenzeni ngokomzimba, ukudla keto kuzowela kulolu hlelo lokudla "fad".
Ukudla kwe-keto sekusetshenziselwe amashumi eminyaka ngokubambisana nezinye izindlela zokwelapha ukuphatha isithuthwane, ikakhulukazi ezinganeni. Kunezimo lapho odokotela bazongcoma khona ukudla keto ngaphambi kokuhlinzwa kwesisindo, ikakhulu uma isiguli kumele sithwale isisindo ukuze sihlinzeke ngokuphepha ngokuphepha. Kuzo zombili lezi zimo, iziguli zivame ukuhlolwa ngodokotela nezidakamizwa ezibhalisiwe, futhi ngokuvamile zilinganiselwe kuma-20-30 amagremu kuphela we-carbohydrate, kusho uMcDaniel.
Ingabe Ukudla Kwe-Ketogenic Kuhlale Kukhona Futhi Kungokoqobo?
I-Keto Diet iyanqanda kakhulu futhi iqede izakhi ezidingekayo ezivela okusanhlamvu, ubhontshisi kanye nemifino, izithelo eziningi, neminye imifino. Imikhiqizo yobisi efana nobisi nayo igwenywe. Ukususa izakhi ezibalulekile ekudleni kwakho kubhekwa ukuthi akusimeme noma kungokoqobo.
Abantu abaningi abathi balandela ukudla okunama-keto empeleni akunjalo, ngokusho kochwepheshe obhalisiwe wokudla nokudla okunomsoco uJennifer McDaniel. I-carb ephansi ngokweqile, ukudla okunamafutha aphezulu okungaphansi kwezingu-10% zamakhalori akho avela kuma-carbohydrate. Ama-70-80% asele amakholori akho avela kumafutha futhi kunzima kakhulu ukulondoloza. Ukujabulela ucezu lwekhekhe ngosuku lokuzalwa kwengane yakho noma ukuthatha ibha ye-granola ngaphambi kokuba indiza ende ibambe ngokushesha ngaphandle kwe-ketosis. Ukuvinjelwa ngokweqile nganoma yiluphi uhlobo lokudla ngokuvamile luyisifiso sokuthumela i-dieter ibe yinto ephuthumayo yecala nokukhungatheka komunye umzamo wokudla ongaphumeleli.
Ingabe Ukudla Kwe-Ketogenic Kuzuzisa Abadlali?
Ukubuyekezwa kwezidlo ze-ketogenic kuhlolwe uma ukusebenza kwezemidlalo kungahle kuthuthukiswe besebenzisa ukudla okuphansi kwe-carbohydrate-fat-fat (LCHF). Lokhu kuyamangaza njengoba ucwaningo lwezokudla emashumini eminyaka luye lwasekela ukudla okuphezulu kwe-carbohydrate-fat (HCLF) ukuze abadlali basebenze emazingeni aphezulu. Izindleko zokuphumelela kwezidlo ze-LCHF ezifana ne-Keto noma i-Atkins ekudleni kwesisindo kanye nezinye izimo zomtholampilo ziye zasiza ukukhulisa ucwaningo lokudla keto kubagijimi.
Ngokusho kocwaningo, izidlo ze-keto zingasiza abagijimi ukuba balawule isisindo somzimba, banciphise amafutha omzimba , futhi balondoloze ubunzima bomzimba emidlalweni ethintekayo. Kubonakala sengathi abagijimi bokukhuthazela bavumelane nezidlo ze-LCHF futhi bayakwazi ukushisa amafutha ngokucophelela kunabalingani babo be-HCLF. Abadlali beKeto baye babonisa okuqukethwe okufanayo kwe-glycogen kanye nokukhanda kwezicubu ngesilinganiso esifanayo njengomdlali odla ukudla kwe-HCLF. Ukwenyuka kwe-fat oxidation kanye nesilinganiso sokubuya kwe-glycogen kungase kube nenzuzo ebalulekile kubagijimi bokukhuthazela.
Imiphumela yokufunda ibuye ithole ukungalungi kwabanye abadlali abasebenzisa i-keto yokudla. Kubonakala sengathi amazinga aphezulu amafutha acids kanye nama-ammonia abonakala egazini ngesikhathi sokuzivocavoca. Amazinga aphezulu amafutha acide mahhala kanye ne-ammonia abambe iqhaza ekutheni umzimba ungasebenzi kahle futhi ukhathele isimiso somswakama. Ngokusobala, izinyanga eziningana zidinga ukuba umdlali azame ukuzivumelanisa ne-LCHF noma izidlo ze-keto ukuze kube nezinguquko ezinembile zokuguqula umzimba kanye ne-muscle glycogen.
Ukuze abagijimi bokukhuthazela bathuthukise ukuzivocavoca kwabo ukusebenza ngokusebenzisa i-keto yokudla, isikhathi sokunciphisa izinyanga eziningana sinconywa. Ngaphandle kokujwayela isikhathi eside ekudleni kokudla, umgijimi uzobhekana nemiphumela emibi ehlanganisa ukuncipha kwe-muscle glycogen, i-hypoglycemia, nokusebenza kahle kwezemidlalo, ngokusho kwemiphumela yocwaningo.
Okunye okutholakele kubonisa ukuthi ukudla okunama-keto kuhlangene nokuqeqeshwa kokumelana kungavumela abadlali ukuba balondoloze imisipha futhi bashise amafutha.
Indlela Yokudla Keto Ithinta Kanjani Amandla Nokukhuthazela?
Ucwaningo oluqhubekayo lubonisa ukuthi abantu abasebenzisa i-keto yokudla i-keto bahlale benamandla amakhulu futhi banciphise kakhulu isisindo somzimba namafutha. Ngokuphindaphindiwe, ukuhlolwa okufanayo kwabagijimi bebenzisa ukudla kwe-LCHF amasonto amathathu kubonisa ukulahlekelwa emisipha yomzimba futhi kunciphise ukusebenza kwama-anaerobic. Kodwa-ke, ukusebenza ngokukhuthazela kwamaqembu okudla keto kwanda kakhulu kuqhathaniswa neqembu le-HCLF.
Kubonakala ukuthi ukusetshenziswa kwe-keto kusetshenziselwa ukuthi yini eyenza ukusebenza kwezemidlalo okuthuthukisiwe . Ngokusho kocwaningo, abagijimi bokukhuthazela abalandela ukudla okuyizinyanga ezingu-9 kuya kwezi-36 bangathola ukuxhuma okukhulu kwamafutha (ukushisa) okungcono kunezakhamuzi ezithandwa yi-carbohydrate.
Olunye ucwaningo lubonisa ukuthi izidlo ze-keto azikwazi ukuzuza ukuzivocavoca okukhulu. Lokhu kungenxa yokuthi umzimba wakho udinga amandla kusuka ohlelweni lwe-anaerobic lokuzivocavoca okukhulu kakhulu. Uhlelo lwe-anaerobic lusekelwe ku-glycolysis noma ukuwohloka kwe-glucose yamandla. Ngenxa yokuthi ukudla okunamafutha okusebenzisa i-keto kusetshenziswa amafutha esikhundleni se-glucose, ngokuyisisekelo kune-tank engenalutho yokuzivocavoca ngamandla okusheshayo.
Isibonelo, abagibeli bamabhayisikili abangekho emgwaqweni banciphise kakhulu ukukhishwa kwamandla amakhulu emva kwamasonto amane besebenzisa ukudla keto. Abacwaningi bathi izifundo ezengeziwe zithatha isisindo somzimba esinciphile kanye namafutha asebenzayo futhi umthelela ekusebenzeni kwama-anaerobic kuyadingeka ukuqinisekisa lezi zithole.
Ukudla kwe-LCHF kuboniswa ukuthi kuthinte uhlelo lwesimiso esiphakathi (CNS) ngesikhathi sokuvivinya umzimba. Ngokusobala, izinguquko zamagciwane kanye nendlela umzimba wakho osebenzisa ngayo amandla ngesikhathi sokuvivinya umzimba kungathinta ukusebenza kobuchopho. Kubonakala sengathi ukutholakala kwe-amino acid (amaprotheni) we-cerebral (uprotheni) futhi ikhono lobuchopho bakho ukuxhumana nemisipha yakho ludangelekile. Le mpendulo ivuselela ukukhululwa kwe-tryptophan yamahhala ebuchosheni bakho obangela ukuphelelwa amandla, ukukhathala nokukhathala okuphakathi. Ukukhathala okuphakathi (ukukhathala kwesistimu ephakathi) kuhlasela kabi ukusebenza nokusebenza kwemisipha.
Ucwaningo lubonisa ukuthi amaprotheni amaningi okuqukethwe keto yokudla angaphinde aholele kumazinga aphezulu e-ammonia ngesikhathi sokuzivocavoca. Amazinga aphezulu e-ammonia egazini lakho angasithinta kabi ukusebenza kobuchopho futhi abangela ukukhathala kwesistimu ephakathi. Ngenxa yokuthi izifundo ezinomkhawulo zikhona ekukhathaleni okuphakathi nokudla okunomdlavuza, ucwaningo oluqhubekayo lunconywa ukwandisa ulwazi lwethu kule ndawo.
Iziphakamiso zokubuyekezwa kochwepheshe zifaka :
- Ukudla keto kungaphephile kubantu abaningi futhi kunciphise ingozi yezifo ezingapheli.
- Ukudla okuphansi kwe-carb-high-fat (LCHF) kungase kube indlela enhle yokulawula isisindo somzimba, ukunciphisa amafutha, nokugcina imisipha yabagijimi emidlalweni ezwelayo.
- Izidlo ze-Keto zibonakala zizuzisa abagijimi bokukhuthazela ngemva kwesikhathi sokutholwa.
- Ucwaningo olwengeziwe luyadingeka ekuzuzeni izinzuzo ze-keto yokudla abagijimi abanamandla kakhulu bethembele emandleni namandla emidlalo yabo.
- Ucwaningo olwengeziwe luyadingeka ekudleni kwe-keto nomthelela ekukhatheni kwesistimu enkulu (CNS).
Ucwaningo oluqhubekayo
Ucwaningo lwesonto eli-6 lokuhlola umthelela wokudla keto ekuziphatheni ngokomzimba, ukwakheka komzimba, negazi laqhutshwa kwabadala abangu-42 abanempilo. Abacwaningi bezokucwaninga badla amakholori angu-75 kwansuku zonke ngamafutha, amaprotheni angu-15-20 amaphesenti, namaphesenti angu-5-10 kusuka kuma-carbohydrate. Lokhu kwakusho ukungenisa kwe-carb kwakunomkhawulo we- 20-40g ngosuku ngemigomo yokubeka umuntu ngamunye ngesisindo ngesikhathi sokuvivinywa.
Amavolontiya athola ukuhlolwa kwemitholampilo kuhlanganise nokudonsa igazi, izilinganiso zomzimba, nokuhlolwa kokuvivinya umzimba. Imiphumela elandelayo ibike ngemuva kokuqedwa kwecala lesonto eliyisithupha:
- Ukulahleka kwesisindo esincane
- Amafutha omzimba anciphisa kodwa futhi nokunciphisa okuncane emisipha (ukungahambisani kwamafutha omzimba phakathi kwezindlela ezihlukahlukene ezilinganiselwe).
- Izinguquko zomzimba zithathwa njengento enhle.
- Umsebenzi we-muscle nomzimba we-muscle awubhekwa njengengozi
- Ukunciphisa kancane ekusebenzeni ngokomzimba.
- Izinguquko eziphawulekayo kumahomoni we-thyroid zaqaphela (ukwehla ku-fT3 futhi kwanda ku-fT4)
- Ukunciphisa okukhulu ekuzila ukudla kwamazinga e-insulin.
Abahlanganyeli bakhononda ngalokhu okulandelayo ngesikhathi sokuhlolwa:
- Izinwele
- Izimpawu zamathumbu
- Ubuthakathaka jikelele
Abacwaningi baphetha ngokuthi :
- Umthelela omubi omncane emsebenzini wokusebenza.
- Ucwaningo olwengeziwe lokuhlola umthelela wesikhathi eside wezinhlanzi ze-keto ekukhuthazeni ukuzivocavoca ukusebenza kuyadingeka.
- Izidlo ze-Keto zibonakala ziphephile ekulahlekeni kwesisindo ngaphandle kokuyekethisa kumisipha noma umsebenzi.
- Okutholakele kubonisa ukuthi izidlo ze-keto zamukelekile ekuziphatheni ngokomzimba zokuphila kwansuku zonke nokuqeqeshwa kwe-aerobic.
- Izidlo ze-Keto zingase zingabi yiluhlelo olungcono lokudla okunomsoco lwabadlali bezokuncintisana .
- Ucwaningo olwengeziwe lokuthi izidlo ze-keto zithinta kanjani i-cholesterol, ikakhulukazi i-LDL (i-low-mass lipoprotein) iyadingeka.
Ingabe Ukudla Keto Kusebenza Ngempela?
Ukukhuluphala sekube isifo esihlasela amaphesenti angaba ngu-30 abantu baseMelika. Lokhu kuye kwabangela ukwanda kwezinkinga ze-cardiovascular disease, umfutho wegazi ophakeme, uhlobo lwesifo sikashukela sesi-2, nezinhlobo ezithile zomdlavuza. Nakuba ukudla okunomsoco ukunciphisa ukukhuluphala kunamanje, ukudla kwe-ketogenic kube yinye yamasu okucwaninga kakhulu kunomsoco wokulahlekelwa isisindo.
Ngokusho kocwaningo, imibuzo emithathu ebalulekile kufanele icatshangelwe:
- Ingabe ukudla okune-ketogenic kusebenza?
- Ingabe kukhona impikiswano yo-yo?
- Ingabe ukudla okune-ketogenic kuphephile kubantu abakhulu kakhulu?
Izifundo eziningana ziqinisekisa ukudla keto njengendlela ephumelelayo yokulahlekelwa isisindo. Okubonakala sengathi yisifundo esiqhubekayo sempikiswano kukhona imiphumela eyinhloko ekulahlekeni kwesisindo. Ukubuyekezwa kwemitholampilo kuye kwafingqa lokhu okulandelayo ngokusekelwe ebufakazini bokudla kwe-keto nokulahleka kwesisindo:
- Izidlo ze-Keto zikhonjiswe ukunciphisa ukudla ngenxa yethonya eliphakeme lokuphuza amaprotheni ekudleni .
- Ukudla kwe-Keto kubonakala kunomthelela omuhle ekulawuleni ama-hormone.
- Izidumbu ze-ketone zikhonjiswa ukuze zenze isenzo sokucindezela ukudla.
- Izidlo ze-Keto ziboniswa ukunciphisa ukubunjwa kwamafutha nokwandisa amafutha okushisa.
- Umsebenzi omkhulu we-metabolic odla amafutha enempilo uboniswa .
- Umsebenzi wokwandisa umzimba we-glucose namaprotheni kuboniswa.
Ezinye izincomo eziqondile zokudla kwe-keto nokulahleka kwesisindo :
- Izidlo ze-Keto zingasiza ekulawuleni indlala ngokuthuthukisa indlela umzimba wakho oshisa ngayo amafutha okuholela ekulahlekeni kwesisindo.
- Ukwenza ngcono ukudla ngokufaka ukudla okunama- carbohydrate okufana nokudla kwaseMedithera kungenza kube nokuphila okunempilo nokubekezelela isikhathi eside.
- Umsebenzi wokuqothulwa kwabantu abasebenzisa i-keto yokudla kufanele uhlolwe.
- Ukuguqulwa kokudla kokudla keto kuya ekudleni okunempilo okujwayelekile kufanele kube kancane kancane futhi kulawulwe kahle.
- Izidlo ze-Keto zikhonjiswa ukuthi zihanjiswe kancane amasonto angu-2-3 ukuze zifake isigaba se-ketosis kanye nezinyanga ezingu-6-12 eziphezulu zokulahlekelwa isisindo.
- Kukhonjisiwe ukuthi ukudla okunomsoco kungaba yithuluzi eliwusizo lokuphatha ukukhuluphala.
- Kunconywa abantu ukuthi baqonde ngokugcwele ukudla kokudla ngaphambi kokuba bayisebenzise futhi bakhethe ukuba babe ngaphansi kokuqondiswa udokotela.
Ingabe Ukudla Keto Kuphephile?
Ukudla okune-ketogenic kubonakala kuphephile esikhathini esifushane esekelwe kwizifundo ezincane, ngokusho kokudla okubhalisiwe okukhulunywa ngayo kanye noMkhulumeli we-Academy of Nutrition and Dietetics, uJennifer McDaniel. Kodwa-ke, asinayo ubufakazi obuningi bokuthi iphephile esikhathini eside (noma esimeme!) Ucwaningo oluye lwagxila ekuphepheni lube luncane noma lusekelwe ezifundweni zezilwane, kusho uMcDaniel.
UMcDaniel ubonisa ukuthi i-Academy of Nutrition and Dietetics okwamanje ayincomo i-keto kubantu abanengozi enkulu yezinso zezinso, i-osteoporosis, noma i-cholesterol ephezulu ye-LDL.
Ukwengeza, kuhlale kunengozi yokuntula okungokwenyama uma wonke amaqembu okudla esuswa ekudleni. Isibonelo esisodwa nge-keto singasusa i-fiber, ngoba ukudla kuncane ezitshalweni nasezinhlahleni.
Ezinye izingozi ezingase zivele ekutheni zifike esikhathini eside zihlanganisa ukulahlekelwa kwesisindo somzimba, ukukhubazeka kwamathambo nokusebenza kwezinso ezikhubazekile, ngokusho kukaMcDaniel.
Lokhu kuthiwa, izidlo ezincane ze-carb zingasiza abantu ukuba balahlekelwe isisindo, kusho uMcDaniel. Akudingeki ukuba kube lokhu okudlulele. Isibonelo, ukwengeza ezinye ze-carbs eziphezulu njengezokukhonza izithelo ngesidlo sasekuseni, ubhontshisi esaladini nesidlo sasemini, nokukhonta okusanhlamvu okuphelele ngesidlo sakusihlwa, ungeza emuva ithani lokudla okunomsoco ngenkathi usaqhubeka nokudla okunomsoco ophansi .
UMcDaniel uphakamisa ukuthi uqiniseke ukuthi amafutha oyikhethayo aphilile, ngakho ake sithathele amafutha angenampilo: ubhekeni, inyama yenkomo nebhotela ne-avocado ngesikhathi sasekuseni, amafutha omnqumo esikhwameni sakho, namafutha okudoba ngesikhathi sokudla.
Izincomo zokuthuthukisa ukudla ezilandelayo zizosiza:
- Ukudla kwasekuseni - amaqanda aqhephukile aphethwe ukhilimu olunzima nebhethoni. Yithuthukise - Gwema ukhilimu olunzima kanye nebhethoni bese ufaka i-avocado ngehlangothini yezithelo.
- Usuku lokudla - imifino isaladi enesifuba senkukhu phezulu, i-avocado, amafutha noviniga ukugqoka; isitshalo sesilimo esidliwayo esinamagatsha anamanzi nezimbali zokugqoka. Yithuthukise - engeza ubhontshisi obucebile kanye ne-bhotela elincane e-almond endaweni yesilimo esikhundleni se-ranch.
- Isidlo - i-ribeye eboshwe nge-ranch dressing (ibhotela, ukhilimu olunzima, amakhowe), indebe encane ye-broccoli. Thuthukisa - ukushintshanisa izinhlanzi nge-steak, engeza ingxenye encane yezinhlamvu ezigcwele, bese ugcina umququki.
- Izinhlanzi - amantongomane ase-macadamia - gcina!
Kufanele Ngisebenzise I-Keto Diet?
Uma ubheka ezinye zezifundo ku-keto, kubonakala sengathi ukulahlekelwa isisindo ngokushesha emavikini okuqala noma ezinyangeni, ngokusho kukaMcDaniel. Kodwa ngokuhamba kwesikhathi, imiphumela ivame ukufana neyendabuko yezinhlelo zokulahlekelwa kwesisindo esincane. Lokhu kungase kudingeke, okungenani ngokuyingxenye, kube nemvelo engavinjelwe yokudla keto.
Ukudla okunomthelela ngokuvamile kuholela ekwenzeni inzuzo yesisindo, ngoba abantu abaningi baqala ukufisa ukudla okukugwemayo. Uma usetshenziselwa ukudla ukudla okunomdlavuza , uMcDaniel ukhuthaza kakhulu ukukhuluma nodokotela kuqala futhi futhi usebenze ne-dietitian obhalisiwe, ongasiza ekuqinisekiseni ukuthi awunalutho kunoma yiziphi izakhi.
Okubalulekile, ngokusho kukaMcDaniel, akunandaba ukuthi uzama ukulandela uhlelo luni lokudla, isihluthulelo ukuthi yiloluhlelo ongahlala ngalo ukuze uthole impilo.
Izwi Elivela Ekugcineni
Ukudla okunempilo kudlala indima ebalulekile ekutheni silahlekelwe isisindo futhi sithuthukise ukusebenza kwezemidlalo. Kuzo zonke izidlo ezintsha kanye nokwaziswa okunomsoco ngaphandle kwalokho, ukwazi isu elilungile lokusebenzisa kungaba nzima. Nakuba kunezinto eziningi ezitholakalayo ezitholakale zitholakale mayelana nokudla keto, kunezinkinga ezithile okufanele zicatshangelwe. Into ebalulekile ukuqonda ukuthi indlela yokudla i-keto isebenza kanjani futhi uma kuyindlela engcono kakhulu yokufinyelela imigomo yakho yezempilo nempilo.
> Imithombo:
Chang C et al., Ukudla okuphansi kwe-Carbohydrate-High-Fat: Kungasiza yini Ukuzivocavoca? , Journal of Human Kinetics, 2017
> I-Aoli A, i-Ketogenic Diet ye-Obesity: Umngane noma U-Foe? , International Journal of Environmental Research and Health Public, 2014
> I-Urbain P et al., Impact yesidlo se-ketogenic esingeke sibe namandla esingaba namandla angu-6 ekuziphatheni komzimba, ukwakheka komzimba kanye nemingcele yezinto eziphilayo ezinempilo yabantu abadala, I-Journal of Nutrition & Metabolism, ngo-2017