Ukutya kwe-ketogenic okwangoku kusengcono kakhulu. Kukho abantu abaninzi abafumana olu hlobo lokutya ukunciphisa umzimba kunye nokuphelisa amafutha.
Ukutya kwe-Ketogenic kunokuba neenzuzo ngokuchasene nesifo seswekile, umhlaza, ukuxhuzula, kunye nesifo sika-Alzheimer. Nasi isikhokelo esineenkcukacha malunga nokutya kwe-keto.
Yintoni na?
Isiseko solu kutya kukunciphisa ukuthathwa kwe-carbohydrates ukukhuthaza i-oxidation yamafutha, eyenza imizimba ye-ketogenic. Ingqondo isebenzisa ezi zixhobo njengomthombo wamandla ngokungabikho kweglucose (ngokutya phantse akukho hydrates).
Kwisidlo esinokulinganisela, isixa se iikhabhohayidrethi imihla ngemihla idla ngokuba yi-50-60% yeekhalori ezipheleleyo kwaye, njengoko ubona, kwisidlo se-ketogenic ngokuqhelekileyo sijikeleze i-5-15%. Isixa se iiprotheyini zihlala zihlala ngokutya okunokulinganisela, kunye ne amafutha abe sesona sondlo (65-75%). Xa sithetha nje, ngokuncipha kweecarbohydrates kunye nokunyuka kwamafutha asempilweni, umzimba wethu unyanzelekile ukuba usebenzise amafutha njengamafutha.
Akukho uhlobo olulodwa lokutya kwe-ketogenic, kukho iinguqulelo ezininzi, ezinye ziguquguqukayo kunabanye. Sifumana ezo zisivumela ukuba sidle imifuno ngendlela elawulwayo, abanye abathintela ngokupheleleyo i-carbohydrates kunye nabanye abade bakhethe ukuzila ukudla. Injongo yalo naluphi na uhlobo luhlala lufana: ukutshisa amanqatha ukudala imizimba ye-ketogenic.
Iindidi
Kukho iinguqulelo ezininzi zokutya kwe-ketogenic, kuquka:
- Estándar: Le yi-carbohydrate ephantsi kakhulu, iprotheni ephakathi, ukutya okunamafutha amaninzi. Ngokuqhelekileyo iqulethe i-70% yamafutha, i-20% yeprotheni, kunye ne-10% kuphela ye-carbohydrates.
- Ibhayisekile: Oku kutya kubandakanya amaxesha okutyisa kunye neekhabhu ezininzi, njengeentsuku ezintlanu ze-keto ezilandelwa ziintsuku ezimbini eziphezulu ze-carb.
- Yalathisa: oku kutya kukuvumela ukuba wongeze i-carbs kufutshane nokuzivocavoca.
- protein ephezulu: Kufana nokutya okuqhelekileyo kwe-ketogenic, kodwa kubandakanya iprotheni eninzi. Umlinganiselo udla ngokuba ngama-60% amafutha, ama-35% eprotheyini, kunye ne-5% yeecarbohydrates.
Nangona kunjalo, kuphela ukutya okusemgangathweni kunye neprotheni ephezulu ye-ketogenic ifundwe ngokubanzi. Ukutya okujikelezayo okanye okukhokelwayo ziindlela eziphambili kwaye zisetyenziswa ikakhulu ngabakhi bomzimba okanye iimbaleki.
Izinzuzo
Kukho izifundo eziye zabonisa ukuba olu hlobo lokutya lunceda ukugcina ubunzima be-muscle, nangona iprotheni ephantsi. Kukwayinyaniso ukuba isenokungenzeki kubo bonke abantu, ekubeni akuzange kubekho phando luninzi ngendlela esetyenziswayo ukuyihlola. Into eqinisekisiweyo kukuba amanqanaba okudumba ancitshiswa kakhulu kwaye asebenza ngokufanelekileyo ngokuchasene nomhlaza. Kukho amathumba amaninzi athobisa i-mitochondria kwaye axhomekeke kwi-glycogenesis ekukhuleni. Ngokungabi namanqanaba aphezulu eglucose (ngenxa yokuthatha phantse icarbohydrates), umhlaza “ungalamba”.
ukunciphisa umdla
Indlala idla ngokuba sesona siphumo sibi sokutya. Sesinye sezizathu ezibangela ukuba abantu abaninzi bazive bengonwabanga baze ekugqibeleni banikezele. Nangona kunjalo, ukutya i-carb ephantsi kukhokelela ekunciphiseni okuzenzekelayo kokutya.
Uphononongo luhlala lubonisa ukuba xa abantu besika i-carbs kwaye batya iiprotheyini ezininzi kunye namafutha, baphela besitya iikhalori ezimbalwa kakhulu.
ukwanda kobunzima bomzimba
Ukusika i-carbs yenye yezona ndlela zilula kwaye zisebenzayo zokunciphisa umzimba. Uphononongo lubonisa ukuba abantu abatya ukutya okune-carb ephantsi baphulukana nobunzima kwaye bakhawuleza ngakumbi kunabo batya ukutya okunamafutha aphantsi, nokuba okokugqibela kunqanda iikhalori.
Oku kungenxa yokuba ukutya okune-carb ephantsi kususa amanzi amaninzi emzimbeni, okunciphisa amanqanaba e-insulin kwaye kukhokelela ekulahlekeni kwesisindo ngokukhawuleza kwiveki yokuqala okanye ezimbini. Kwizifundo ezithelekisa ukutya okune-carb ephantsi kunye ne-fat-fat-fat, abantu abathintela i-carbs yabo ngamanye amaxesha balahlekelwa yi-2 kumaxesha e-3 ubunzima obuninzi, ngaphandle kokulamba.
Ilawula iswekile yegazi
Ukutya okune-carb ephantsi kunye ne-ketogenic kunokuba luncedo ngakumbi kubantu abanesifo sikashukela kunye nokuxhatshazwa kwe-insulin. Uphononongo lubonisa ukuba ukusika i-carbs kunciphisa kakhulu iswekile yegazi kunye namanqanaba e-insulin.
Abanye abantu abanesifo seswekile abaqala ukutya okune-carb ephantsi banokufuna ukunciphisa umthamo wabo we-insulin ngama-50% phantse kwangoko. Ukuba sithatha iyeza leswekile yegazi, siya kuthetha nogqirha ngaphambi kokuba senze utshintsho kwi-carbohydrate intake, njengoko sinokudinga ukulungelelanisa umthamo ukukhusela i-hypoglycemia.
ukulahleka kwamafutha esiswini
Amafutha emzimbeni wakho awafani. Apho amanqatha agcinwa khona anquma indlela achaphazela ngayo impilo kunye nobungozi besifo. Iindidi ezimbini eziphambili ngamafutha angaphantsi kwesikhumba, afumaneka phantsi kwesikhumba, kunye namafutha e-visceral, aqokelela kumqolo wesisu kwaye aqhelekile kuninzi lwamadoda atyebileyo.
Amafutha e-Visceral athanda ukuhlala ejikeleze amalungu. I-fat visceral eyongezelelweyo idibaniswa nokuvuvukala kunye nokunyanzeliswa kwe-insulin, kwaye kunokukhokelela kukungasebenzi kakuhle kwe-metabolic.
Ukutya okune-carb ephantsi kusebenza kakhulu ekunciphiseni la mafutha ayingozi esiswini. Enyanisweni, inxalenye enkulu yamanqatha alahlekileyo ngabantu abatya ukutya okune-carb ephantsi ibonakala ivela kwisigxina sesisu. Ngokuhamba kwexesha, oku kufuneka kuholele ekunciphiseni kakhulu umngcipheko wesifo senhliziyo kunye nohlobo lwe-2 yeswekile.
Ukuphucula i-cholesterol
Ihigh-density lipoprotein (HDL) idla ngokubizwa ngokuba yicholesterol “elungileyo”. Okukhona aphezulu amanqanaba eHDL xa kuthelekiswa neLDL “embi”, kokukhona esezantsi ingozi yesifo sentliziyo. Enye yeendlela ezilungileyo zokwandisa amanqanaba e-HDL "elungileyo" kukutya amanqatha, kwaye ukutya okune-carb ephantsi kubandakanya amaninzi amaninzi.
Ke ngoko, akumangalisi ukuba amanqanaba e-HDL anyuke kakhulu kwizidlo ezinempilo eziphantsi kwe-carb, ngelixa zivame ukwandisa kuphela ngokumodareyitha okanye zinciphise ukutya okunamafutha aphantsi.
Mngcipheko
Kubaluleke kakhulu ukuba oku kutya kucetyiswe kwaye kubekwe esweni yingcali yezondlo. Ukuthatha imikhwa emibi okanye ukungazi indlela yokukhetha ukutya ngokuchanekileyo kunokusenza siwele kwi-micronutrient kunye nokungondleki kwefayibha. Sinokwenza impazamo yokutyeba ngokutya ii<em>calories ezininzi kakhulu. Nokuba awukutyi ukutya okucoliweyo, usenokutya iikhalori ezigqithisileyo. Ukulahlekelwa ngamafutha kubalulekile ukuba kukho i-caloric deficit, onokuyifumana ngokulawula ukutya kwakho kunye nokwenza umthambo.
Qaphela izabelo ozidlayo, kuba nokuba kukho ukutya okunempilo okufana ne-avocados okanye amantongomane, ukuwasebenzisa ngokugqithisileyo kuya kusenza sityebe. Musa ukukhawulela nantoni na, kodwa yiba nobulumko xa ukhetha ubungakanani.
Umkhuhlane weKetogenic
Ukutya kwe-carbohydrate kwisidlo se-ketogenic ngokuqhelekileyo kunqunyelwe ngaphantsi kwe-50 grams ngosuku, enokuthi ibe yinto eyothusayo emzimbeni. Njengoko umzimba uchitha iivenkile ze-carbohydrate kwaye sitshintshela ekusebenziseni i-ketones kunye namafutha kwi-fuel ekuqaleni kolu hlobo lokutya, sinokufumana iimpawu ezinjengomkhuhlane.
Ezi ziquka intloko, isiyezi, ukukhathala, isicaphucaphu, kunye nokuqunjelwa, ngenxa yenxalenye yokuphelelwa ngamanzi emzimbeni kunye nokungalingani kwe-electrolyte okwenzekayo njengoko umzimba ulungelelanisa i-ketosis. Nangona abantu abaninzi abafumana i-keto flu beziva bengcono kwiiveki ezimbalwa, kubalulekile ukulawula ezi mpawu ngokutya, ukuhlala u-hydrated, kunye nokutya ukutya okucebileyo kwi-sodium, i-potassium, kunye nezinye i-electrolytes.
Uxinzelelo kwizintso
Ukutya okusekelwe kwizilwanyana okunamafutha amaninzi, okufana namaqanda, inyama, kunye netshizi, zizinto ezisisiseko sokutya kwe-keto kuba azinazo iicarbohydrates. Ukuba sitya okuninzi koku kutya, sinokuba semngciphekweni omkhulu woku amatye ezintso Oku kungenxa yokuba ukutya okuninzi kwezilwanyana kunokwenza igazi kunye nomchamo ube neasidi ngakumbi, nto leyo ekhokelela ekwandeni kokukhutshelwa kwecalcium kumchamo.
Olunye uphando lubonisa ukuba ukutya kwe-keto kunciphisa inani le-citrate ekhutshwe kumchamo. Ekubeni i-citrate inokubopha i-calcium kwaye ithintele ukubunjwa kwamatye ezintso, amanqanaba ancitshisiweyo anokunyusa umngcipheko wokuphuhlisa.
ukunqongophala kwezondlo
Ekubeni ukutya kwe-keto kuthintela ukutya okuninzi, ngakumbi iziqhamo ezinomsoco, iinkozo ezipheleleyo, kunye nemifuno, isenokunganikeli izixa ezicetyiswayo zeevithamini kunye neeminerali. Ngokukodwa, ezinye izifundo zibonisa ukuba ukutya kwe-ketogenic akuboneleli ngokwaneleyo nge-calcium, i-vitamin D, i-magnesium kunye ne-phosphorus.
Ekuhambeni kwexesha, oku kunokukhokelela ekunqongophaleni kwezondlo. Ngokukodwa, izikhokelo kwiiklinikhi ezilawula abantu kwi-calorie ephantsi kakhulu yokutya kwe-ketogenic yokulahlekelwa kwesisindo sincoma ukuncedisa nge-potassium, i-sodium, i-magnesium, i-calcium, i-omega-3 fatty acids, i-psyllium fiber, kunye ne-vitamin B, C, kunye ne-E.
Gcina ukhumbule ukuba ukwanela okunomsoco koku kutya kuxhomekeke kukutya okuthe ngqo esikutyayo. Ukutya okutyebileyo kukutya okune-carb ephantsi okunempilo okufana neeavokhado, amandongomane, kunye nemifuno engeyo-statshi kubonelela ngezondlo kunenyama ecoliweyo kunye ne-keto treaty.