Abincin ketogenic a halin yanzu yana kan mafi kyawun sa. Akwai mutane da yawa da suke shan irin wannan nau'in abincin don rasa nauyi da kuma kawar da mai.
Abincin ketogenic na iya samun fa'ida daga ciwon sukari, ciwon daji, farfadiya, da cutar Alzheimer. Anan akwai cikakken jagora akan abincin keto.
Mene ne wannan?
Tushen wannan abincin shine don rage yawan amfani da carbohydrates don haɓaka iskar oxygenation na mai, wanda ke samar da jikin ketogenic. Kwakwalwa tana amfani da waɗannan mahadi a matsayin tushen kuzari idan babu glucose (ta hanyar cinye kusan babu hydrates).
A cikin daidaitaccen abinci, adadin carbohydrates kullum shine 50-60% na jimlar adadin kuzari kuma, kamar yadda kake gani, a cikin abincin ketogenic yawanci yana kusa da 5-15%. Adadin furotin yakan tsaya bisa ga daidaitaccen abinci, da kuma fats ya zama babban kayan abinci (65-75%). Kusan magana, tare da raguwar carbohydrates da karuwa a cikin lafiyayyen mai, jikinmu yana tilasta yin amfani da mai a matsayin mai.
Babu wani nau'in abinci na Kanetenic, akwai sigoni da yawa, wasu sun fi sauƙi fiye da wasu. Mun sami waɗanda ke ba mu damar cin kayan lambu ta hanyar sarrafawa, wasu waɗanda ke hana carbohydrates gaba ɗaya da sauran waɗanda har ma sun zaɓi yin azumi. Manufar kowane bambance-bambancen ya kasance iri ɗaya: ƙona mai don ƙirƙirar jikin ketogenic.
Iri
Akwai nau'ikan abincin ketogenic da yawa, gami da:
- A halin yanzu: Wannan ƙarancin carbohydrate ne, matsakaicin furotin, abinci mai mai yawa. Yawanci ya ƙunshi 70% mai, furotin 20%, da carbohydrates 10% kawai.
- Zagaye: Wannan abincin ya ƙunshi lokutan sake ciyarwa tare da ƙarin carbohydrates, kamar kwanakin keto biyar tare da kwanaki biyu masu girma.
- An ba da umarni: wannan abincin yana ba ku damar ƙara carbohydrates kusa da motsa jiki.
- babban furotin: Yana kama da daidaitaccen abinci na ketogenic, amma ya haɗa da ƙarin furotin. Matsakaicin yawanci shine 60% mai, furotin 35%, da carbohydrates 5%.
Koyaya, kawai daidaitaccen abinci mai gina jiki da babban furotin ketogenic an yi nazari sosai. Abincin cyclical ko jagora shine mafi ci gaba hanyoyin da masu gina jiki ko 'yan wasa ke amfani da su.
Amfanin
Akwai binciken da ya nuna cewa irin wannan nau'in abinci yana taimakawa wajen kula da ƙwayar tsoka, har ma da ƙananan furotin. Hakanan gaskiya ne cewa ba zai iya faruwa a cikin dukkan mutane ba, tunda ba a yi bincike sosai kan hanyar da aka yi amfani da ita don tantance ta ba. Wani abu da aka tabbatar shine cewa matakan kumburi suna raguwa sosai kuma yana aiki da kyau akan ciwon daji. Akwai ciwace-ciwace da yawa waɗanda ke lalata mitochondria kuma sun dogara da glycogenesis don haɓaka. Ta hanyar rashin samun matakan glucose mai yawa (saboda kusan abincin carbohydrate), ciwon daji na iya zama "yunwa".
rage ci
Yunwa yakan zama mafi munin illar cin abinci. Yana daya daga cikin manyan dalilan da ke sa mutane da yawa su ji baƙin ciki kuma a ƙarshe su daina. Koyaya, cin ƙarancin carb yana haifar da raguwa ta atomatik a cikin ci.
Nazarin akai-akai ya nuna cewa lokacin da mutane ke yanke carbohydrates kuma suna cin ƙarin furotin da mai, sun ƙare cin adadin kuzari kaɗan.
ƙara yawan asarar nauyi
Yanke carbohydrates yana daya daga cikin mafi sauki kuma mafi inganci hanyoyin rage kiba. Nazarin ya nuna cewa mutanen da ke kan rage cin abinci na carbohydrate sun rasa nauyi da sauri fiye da waɗanda ke kan rage cin abinci maras nauyi, ko da lokacin da na ƙarshe ya ƙuntata calories.
Wannan shi ne saboda ƙananan abinci na carbohydrate yana cire ruwa mai yawa daga jiki, wanda ke rage matakan insulin kuma yana haifar da asarar nauyi cikin sauri a cikin makon farko ko biyu. A cikin binciken da aka kwatanta abinci maras-carb da ƙananan mai, mutanen da ke takura musu carbohydrates wani lokaci suna rasa nauyi sau 2 zuwa 3, ba tare da jin yunwa ba.
Yana daidaita sukarin jini
Ƙananan-carb da abinci na ketogenic na iya zama taimako musamman ga mutanen da ke da ciwon sukari da juriya na insulin. Nazarin ya nuna cewa yankan carbohydrates yana rage yawan sukarin jini da matakan insulin.
Wasu mutanen da ke da ciwon sukari waɗanda suka fara cin abinci mara ƙarancin kuzari na iya buƙatar rage adadin insulin ɗin su da kashi 50 kusan nan da nan. Idan muka ɗauki magani don ciwon sukari na jini, za mu yi magana da likita kafin yin canje-canje ga cin abinci na carbohydrate, saboda muna iya buƙatar daidaita kashi don hana hypoglycemia.
asarar mai ciki
Ba duk kitsen dake jikinki daya bane. Inda aka adana mai yana ƙayyade yadda yake shafar lafiya da haɗarin cututtuka. Manyan nau'ikan guda biyu suna da mai mai, wanda aka samo a ƙarƙashin fata, da mai da ke jikinsa, wanda ke tara kogon ciki kuma yana da yawan mutane masu kiba.
Kitsen Visceral yana kula da zama a kusa da gabobin. Yawan kitse na visceral yana da alaƙa da kumburi da juriya na insulin, kuma yana iya haifar da rashin aiki na rayuwa.
Karancin abincin carbohydrate yana da tasiri sosai wajen rage wannan mai cutarwa cikin ciki. A haƙiƙa, yawancin kitsen da mutane ke rasawa akan rage cin abinci mara nauyi ya bayyana yana fitowa daga cikin rami na ciki. Bayan lokaci, wannan ya kamata ya haifar da raguwa mai yawa a cikin haɗarin cututtukan zuciya da nau'in ciwon sukari na 2.
Yana inganta cholesterol
Lipoprotein mai girma (HDL) galibi ana kiransa “mai kyau” cholesterol. Mafi girman matakan HDL dangane da "mara kyau" LDL, ƙananan haɗarin cututtukan zuciya. Ɗaya daga cikin mafi kyawun hanyoyin da za a ƙara matakan "mai kyau" HDL shine cin abinci mai mai, kuma rage cin abinci maras nauyi ya haɗa da mai yawa.
Don haka, ba abin mamaki ba ne cewa matakan HDL sun karu da yawa akan abinci mai ƙarancin ƙarancin lafiya, yayin da sukan ƙara ƙaruwa kawai a matsakaici ko ma ragewa akan abinci mara nauyi.
Risks
Yana da matukar mahimmanci cewa wannan abincin yana ba da shawara da kulawa ta hanyar ƙwararren abinci mai gina jiki. Shan munanan halaye ko rashin sanin yadda ake zabar abinci daidai zai iya sa mu fada cikin rashin abinci mai gina jiki na micronutrient da fiber. Za mu iya yin kuskuren samun nauyi ta hanyar cinye adadin kuzari da yawa. Ko da ba ka ci abinci da aka sarrafa ba, ƙila za ka ci gaba da cin kalori mai yawa. Don rasa mai yana da mahimmanci cewa akwai ƙarancin caloric, wanda za ku iya cimma ta hanyar sarrafa abincin ku da yin motsa jiki na jiki.
Kula da abubuwan da kuke ci, domin ko da akwai abinci mai kyau kamar avocado ko goro, cin su da yawa zai sa mu kara nauyi. Kada ku takura komai, amma ku kasance masu hankali lokacin zabar adadin.
Ketogenic mura
Abincin carbohydrate akan abincin ketogenic yawanci yana iyakance ga ƙasa da gram 50 a kowace rana, wanda zai iya zama girgiza ga jiki. Yayin da jiki ke rage ma'ajiyar carbohydrate kuma muka canza zuwa yin amfani da ketones da mai don mai a farkon wannan tsarin cin abinci, muna iya fuskantar alamun mura.
Wadannan sun hada da ciwon kai, tashin hankali, gajiya, tashin zuciya, da maƙarƙashiya, saboda wani ɓangare na rashin ruwa da rashin daidaituwa na electrolyte da ke faruwa yayin da jiki ya daidaita da ketosis. Kodayake yawancin mutanen da ke fama da mura na keto suna jin daɗi a cikin 'yan makonni, yana da mahimmanci don sarrafa waɗannan alamun ta hanyar cin abinci, zama mai ruwa, da cin abinci mai arziki a sodium, potassium, da sauran electrolytes.
Damuwa akan koda
Abinci na dabba da ke da kitse mai yawa, kamar kwai, nama, da cuku, su ne ginshiƙan abincin keto saboda ba su ƙunshi carbohydrates ba. Idan muka ci yawancin waɗannan abincin, ƙila mu kasance cikin haɗari mafi girma tsakuwar koda Wannan shi ne saboda yawan cin abinci na dabba yana iya sa jini da fitsari su zama acidic, wanda ke haifar da yawan fitar da calcium a cikin fitsari.
Wasu nazarin kuma sun nuna cewa cin abinci na keto yana rage adadin citrate da aka saki a cikin fitsari. Tun da citrate na iya ɗaure calcium kuma ya hana samuwar duwatsun koda, ƙananan matakan kuma na iya ƙara haɗarin haɓaka su.
karancin abinci mai gina jiki
Tunda abincin keto yana ƙuntata abinci da yawa, musamman ma 'ya'yan itatuwa masu gina jiki, dukan hatsi, da legumes, bazai samar da adadin bitamin da ma'adanai da aka ba da shawarar ba. Musamman, wasu nazarin sun nuna cewa cin abinci na ketogenic baya samar da isasshen calcium, bitamin D, magnesium, da phosphorus.
Bayan lokaci, wannan na iya haifar da ƙarancin abinci mai gina jiki. Musamman ma, jagororin likitocin da ke kula da mutane a kan abincin ketogenic mai ƙarancin kalori don asarar nauyi sun ba da shawarar ƙarawa tare da potassium, sodium, magnesium, calcium, omega-3 fatty acids, fiber psyllium, da bitamin B, C, da E..
Ka tuna cewa wadataccen abinci mai gina jiki na wannan abincin ya dogara da takamaiman abincin da muke ci. Abincin da ke da wadataccen abinci mai ƙarancin kuzari kamar avocado, goro, da kayan lambu marasa sitaci suna ba da ƙarin sinadirai fiye da sarrafa nama da maganin keto.