Funda izinto eziyisisekelo ze-ketosis nokuthi isebenza kanjani ekudleni ukuze uthole impilo nokulahlekelwa isisindo
Ukudla okune-ketogenic uhlobo lwe-carbohydrate ephansi kakhulu eyenzelwe ukuphoqelela umzimba wakho ukuthi ushise amafutha esikhundleni se-glucose yamandla. Le nqubo ikhiqiza amathononi, okwenza lezi zidlo igama lakhe "keto". Funda kabanzi mayelana nezinzuzo nezinsalela zalezi zidlo nokuthi ungaqala kanjani kokunye.
Indlela Ukudla Okusebenzayo
Ama-carbohydrate ayimithombo yomzimba wakho oyithandayo; iwaphulukisa abe yi-glucose.
Ngaphandle kokudla okunamandla kwama-carbohydrate, umzimba wakho uphendukela ekusebenziseni amaprotheni for fuel. Kodwa uma nawe ukhawulela ukuthi udla kangakanani amaprotheni, umzimba wakho uphoqeleka ukuthi ushise amafutha agcinwe njengomthombo wawo oyinhloko wephethiloli. Lokhu kungabangela ukulahleka kwesisindo, futhi amathononi ayimvelo yokudla okushisayo.
Isici esikhulu kunazo zonke ukuthi ukudla noma ukudla akusiyo yini ketogenic ukuthi i-carbohydrate ephansi kangakanani. Ukunciphisa okulinganiselwe kwe-carbohydrate kungasiza kakhulu kubantu abaningi, kodwa ngeke kube ketogenic. Kunezindlela ezintathu zokudla okuncane okupheka futhi okunye okugxila ku-ketosis njengenhloso kulo lonke ukudla.
Ukudla okufana ne- Atkins Diet kuqala njengokudla okuncane kakhulu kwe-carb ketogenic, kodwa njengoba abantu bengeza ama-carbohydrate, abaningi noma abaningi bayodla ama-carbohydrate amaningi kakhulu ukuba abe nesisindo. Kungenzeka ukuthi kunembile kakhulu ukukhuluma ngesilinganiso sokudla okuthandwa yi-ketogenic kunokuthi noma ukudla kungokhethini yini.
Ukuqonda i-Ketosis
I-Ketosis kusho ukuthi umzimba wakho usesimweni lapho ungenayo i-glucose eyanele etholakalayo ukuyisebenzisa njenge-energy, ngakho-ke uyashintsha esimweni lapho ama-molecule abizwa ngokuthi ama-ketone akhiqizwa ngesikhathi se-fat metabolism. I-Ketoni ingasetshenziselwa amandla. Impahla ekhethekile ye-ketone yukuthi ingasetshenziswa esikhundleni se-glucose ngenxa yamandla amaningi adingekayo ebuchosheni, lapho ama-fatty acids angasetshenziswa khona.
Futhi, ezinye izicubu zomzimba zithanda ukusebenzisa amathononi, ngoba zizozisebenzisa lapho zitholakalayo (isibonelo, imisipha yenhliziyo izosebenzisa i-ketone eyodwa ngokukhethekile uma uphethiloli uma kungenzeka).
Abafaki Bokudla
Ngaphezu kokulahlekelwa isisindo, ukudla okune-ketogenic kudonsela isithakazelo ngezizathu ezihlukahlukene. Sezisungulwe kahle njengendlela yokwelashwa kwesifo sokufa, futhi abacwaningi banesithakazelo ekusetshenzisweni kwezinye izimo zezinzwa. Abanye abagijimi bazama ukusebenzisa ukudla kwe-ketogenic ukuthuthukisa ukukhuthazela.
Iphepha le-2014 e-European Journal of Clinical Nutrition lidwebe lezi zimo ezilandelayo njengokuthi zingasizwa izidlo ze-ketogenic:
- Ubufakazi obunamandla bokuhlomula bufunyenwe ukufelwa kwesisu, isisindo sokulahlekelwa, isifo sikashukela sohlobo lwesibili, kanye nezifo ezingozini zomzimba (ikakhulukazi ngcono i- triglycerides, i-cholesterol ye-HDL , namaphethini we-LDL cholesterol ehlotshaniswa ne-plaque yokuguqula).
- Ubufakazi obuvelayo (obunye ubufakazi obuningi olwenziwe ucwaningo oluqhubekayo) lubonwe nezinye izifo ze-neurological, kuhlanganise nesifo sikaPasinson, isifo se-Alzheimer, isifo sokuhlukunyezwa, ukuhlukumeza ubuchopho, kanye ne-amyotrophic lateral sclerosis, kanye ne-polycystic ovarian syndrome, i-acne, nezinye izinhlobo zomdlavuza ( ikakhulukazi, mhlawumbe, ezinye izinhlobo zomdlavuza womqondo)
I-Calorie Distribution
Ezidlweni eziningi ze-ketogenic, udla amaphesenti angama-70 kuya kwangu-75 ama-calories akho kusuka kumafutha. Kule nsalela, udla ngamaphesenti angu-5 ukuya ku-10 amakhalori akho kusuka ku-carbohydrate nakuwo wonke amaprotheni. Ukudla kuvame ukwakhiwa emithonjeni yamafutha njengezinhlanzi ezinamafutha, inyama, amantongomane, ushizi namafutha.
I-Ketogenic Diet for Epilepsy (KDE) iyisimo esikhethekile sokudla kwe-ketogenic. Okulandelayo kuneziqondiso eziningi ezijwayelekile zokudla okune-ketogenic.
- I-carbohydrate: Iningi lalakho eliqaphela indlela ukudla okune-ketogenic kuyoxhomeka ekudleni okuningi kwe-carbohydrate, kanye nomzimba womuntu ngamunye kanye nesigaba somsebenzi. Ukudla okungaphansi kwama-50 noma ama-60 amagremu enetha (ephumelelayo) ama-carbohydrate ngosuku ngukuthi ngokuvamile i-ketogenic. Eminye imithombo ithi ayidli ngaphezu kwama-gramu angu-20 we-carbohydrate ngosuku, kanti amanye athatha ama-gramu angu-50, futhi abaningi batusa okungaphezulu kuka-5 amaphesenti ama-calories kusuka ku-carbs. Kodwa-ke, abagijimi nabantu abanemetabolisms enempilo bangakwazi ukudla amagremu angama-100 noma ngaphezulu we-carbohydrate enetheni ngosuku futhi balondoloze izinga elifunayo le-ketosis. Ngesikhathi esifanayo, umuntu osekhulile ohlala nesifo sikashukela se-Type 2 angadingeka adle amagremu angaphansi kuka-30 ukuze afinyelele ezingeni elifanayo.
- Amaprotheni: Lapho abantu beqala ukunciphisa ama-carbohydrate ekudleni kwabo, akubonakali sengathi inani lamaprotheni abawadlayo kubaluleke kakhulu ekutheni i-ketose njengoba ihlale ihamba phambili. Isibonelo, abantu ase-Atkins ukudla ngokuvamile badla amaprotheni amaningi ngokweqile futhi bahlale e-ketosis. Kodwa-ke, ngokuhamba kwesikhathi, abanye abantu (mhlawumbe abaningi) kudingeka baqaphe ngokucophelela ngesilinganiso samaprotheni adla njengoba (ngokungafani) izidumbu zabantu abaningi kubonakala sengathi "ziba ngcono" ekuguquleni amaprotheni zibe yi-glucose ( gluconeogenesis ). Ngaleso sikhathi, umuntu ngamunye kudingeka azame ukubona ukuthi ngabe amaprotheni amaningi awakhipha ngaphandle kwe-ketosis futhi ulungise uma kudingeka.
- Amafutha: Iningi lama-calories ekudleni kwe-ketogenic livela kumafutha, asetshenziselwa amandla. Inani eliphelele lamanoni umuntu adinga ukulidla lizoxhomeka ku-carbohydrate nokudla kwamaprotheni, bangaki amakhalori abasebenzisa emini, nokuthi ngabe bayaphilika (sebenzisa amafutha omzimba wabo amandla). Kuncike kulezi zici, endaweni ethile emaphesenti angama-60 kuya ku-80 amakhalori azovela ngamafutha ngokudla okune-ketogenic (ngisho nangamaphesenti angama-90, isibonelo, i-Ketogenic Diet for Epilepsy). Abantu bavame ukungadli ngokweqile ukudla okuphezulu emafutheni, ngakho-ke ukubalwa kwekhalori akudingekile.
Izinhlobo zamafutha
Uma udla le nqwaba yamafutha, ungacabanga ukuthi izinhlobo zamafutha adliwe zibaluleke kakhulu. Abalobi abaningi banxusa ukucacisa amafutha aphezulu emafutheni ama- omega-6 ayi-polyunsaturated (soy, corn, cottonseed, safflower) ngenxa yokuthi.
UDkt. Stephen Phinney, oye wenza ucwaningo ngezidlo ze-ketogenic kusukela ngawo-1980, uye waqaphela ukuthi abantu abakwenzi kahle uma bedla okuningi kula mafutha (imayonnaise kanye nesaladi yokugqoka kukhona umthombo ovamile). Lokhu kungenxa yokuthi amafutha omega-6 angaba nokuvuvukala, ikakhulukazi ngemali enkulu, noma enye into. Ezifundweni zakhe, abantu abazange bazizwe kahle noma benze kahle.
Ngakolunye uhlangothi, amafutha avela ku -triglycerides (i-MCT) ephakathi nendawo (i-MCT), njengamafutha kakhukhunathi namafutha e-MCT avame ukukhuthazwa, njengoba lezi zitshalo ziphenduka kalula ngamathononi ngomzimba.
Ngokuvamile, abantu abakudla ukudla okune-ketogenic bavame ukudla ukudla okuningi emafutheni amaningi e- monounsaturated negcweleyo afana namafutha omnqumo, ibhotela (kuningi kunconywa ibhotela ezivela ezinkomeni ezinotshani), i-avocado nama-cheeses. Izinhlobo ezinamafutha aphezulu namanzi ama-sunflower (kodwa hhayi amafomu avamile alawa mafutha) nazo zikhetha kahle, njengoba ziphezulu emafutheni ase-monounsaturated futhi zingaphansi kwamafutha e-polyunsaturated.
Amamenyu wesampula
Hlola amamenyu asezingeni eliphansi lokudla okunomsoco , onama-gramu angaphansi kuka-50 we-carbohydrate enhle ngosuku ukuze ubone ukuthi ukudla okune-ketogenic kungabonakala kanjani. Lezi amamenyu zizobe ziphakeme kakhulu kumaprotheni ukuze abanye abantu bahlale emathisini, futhi ezinye zazo zingase zibe ziphakeme kancane emotweni uma unesimo sokubekezelelana kakhulu kwecarb. Khumbula ukuthi ukudla okune-ketogenic kufanele kube njalo kumuntu ngamunye.
Imiphumela Engalungile Engenzeka
I-ketosis eyenziwa ngokuzila ukudla noma ekunciphiseni ukudla kwe-carbohydrate ayinayo imiphumela emibi kubantu abaningi lapho umzimba uguquke kuleso simo. Ihluke ku-ketoacidosis yesifo sikashukela, okuyisimo esiyingozi esithinta abantu abangenayo i-insulin futhi kubonakala ngokuyinhloko kuhlobo lwesifo sikashukela noma uhlobo lwesifo sikashukela sohlobo lwe-insulin. E-ketoacidosis yesifo sikashukela, amazinga e-ketone aphezulu kune-ketosis ekhiqizwa ngokudla.
I-ketosis ebangelwa ukudla iye yabizwa ngokuthi i-ketosis yokudla, i-physiological ketosis, i-benign dietary ketosis (Atkins), futhi, yakamuva, i-ketosis ye-nutritional (amaFinney ne-Volek), ngomzamo wokususa ukudideka okunokwenzeka nge-ketoacidosis.
Kukhona isikhathi sokushintsha ngenkathi umzimba uvumelanisa nokusebenzisa amafutha kanye namathonta esikhundleni se-glucose njengamafutha aso. Kukhona izimpawu ezimbi phakathi nalesi sikhathi (ukukhathala, ubuthakathaka, ukukhanya okukhanyayo, ikhanda, ukucasula okuncane), kodwa ngokuvamile kunganciphisa kalula . Iningi lalezi zimpawu ziphelile ngesonto lokuqala lokudla okunomsoco, nakuba ezinye zingase zifinyelele emavikini amabili.
Abadlali abahamba phambili ngokulandela ukusebenza kwabo bangase babone imiphumela efihlakeleyo kuze kufike emavikini ayisithupha kuya eihgt kusukela ekuqaleni kokudla, futhi kukhona ubufakazi bokuthi kungathatha isikhathi eside, kuze kube amasonto angu-12, ukulungiswa kwamaphesenti angu-100.
Ingabe Kufanele Ulinganise I-Ketoni?
Kuye ngezinhloso zakho, ungase ungakhathaleli ngezinga lakho le-ketone. Uma ungumuntu odla ukudla okuphansi futhi uthola izinzuzo ozithembayo, ukhathazeka ngokuthi amaketoni akho aphezulu anganezela kangakanani izinkinga ongazidingi.
Abaningi abalobi abaphansi bokudla abaningi basincoma ukuthi bakhathazeke ngakho. Ngisho nabaningi balabo abacabanga ukuthi ukudla okune-ketogenic kuyinto enhle nje bacabange ukuthi ukudla okuncane kakhulu kwe-carbohydrate (engaphansi kuka-50 amagremu enhle we-carbohydrate) kuyisitogenic. Ngakolunye uhlangothi, abantu abaningi bathole ukuthi ukuqapha amaketoni abo, okungenani okwesikhashana, kunikeza ulwazi olubalulekile.
Ngokuvamile kuthatha amaviki amabili kuya kwamane ukufezekisa ngokugcwele amazinga we-ketone okubhekiswe kokudla okunomsoco, ikakhulukazi ngoba ukugaya ukudla okudingekayo kudingeke njalo.
Indlela Yokulinganisa I-Ketoni
Abantu abaye bafunda i-ketosis yokudla okunomsoco ngokuvamile bacebisa ukuhloswa kwezinga le-ketone legazi .5 mmol / L kuya ku-3 mmol / L, nakuba likwazi ukuhamba ngaphezu kwama-5 ngaphandle kwezinkinga.
Ukulinganisa i-ketone yegazi kuyindlela enokwethenjelwa kakhulu. Kukhona ukuhlolwa kwegazi ekhaya ongayisebenzisa, kodwa ukuhlukana kungabiza kakhulu. Okunye ukukala amathoni emcintini ngokuhlolwa kwe-dipstick, okufinyeleleka kakhulu futhi engabizi. Kodwa-ke, le ndlela ayithembeki kangako futhi njengoba isikhathi siqhubeka futhi umzimba uvumelanisa nesisindo somzimba, kuba yithembekile nakancane.
Izwi elivela
Uma ufuna ukuzama ukudla okune-ketogenic, qaphela ukuthi kuzodingeka ulungiselele imetabolism yakho ngayinye futhi uhlole ibhalansi efanele ye-carbs nama-calories. Nakuba amanye ama-dieters aphansi-carbohydrates athola ukuthi akwazi ukuphula ama-stalls ekulahlekeni kwesisindo, abanye bathola ukuthi kunzima kakhulu ukuba bahlale kulo mbuso. Ungase uthande ukubonana nesidlo sokudla esibhalisiwe ukuze wakhe amamenyu asebenzisana nawe azohlangabezana nezidingo zakho zokudla okunomsoco. Qinisekisa ukugcina umhlinzeki wakho wokunakekelwa kwezempilo wazi lapho uqala ukudla okusha, ikakhulukazi uma unempilo eqhubekayo.
> Imithombo:
> Atkins, uRobert C. Dr. Atkins New Diet Revolution, Revised Edition . I-New York: I-Harper Collins. 2009.
> Paoli, A et al. Ngaphandle kokulahlekelwa kwesisindo: ukubuyekezwa kokusetshenziswa kokwelapha kokudla okuncane kakhulu kwe-carbohydrate (ketogenic). I-European Journal ye-Clinical Nutrition. May 2014; I-Epub ngaphambi kokuphrinta. doi: 10.1038 / ejcn.2013.116
> Volek, Jeff S. kanye noFinney, uStephen The Art and Science of Low Carbohydrate Living . Beyond Obesity LLC. 2011.
> Volek, Jeff S. kanye noFinney, uStephen The Art and Science of Low Carbohydrat Performance . Beyond Obesity LLC. 2012.