Ukudla kwe-ketogenic okwamanje kuhamba phambili. Baningi abantu abenza lolu hlobo lokudla ukuze banciphise umzimba futhi baqede amafutha.
Ukudla kwe-Ketogenic kungase kube nezinzuzo ngokumelene nesifo sikashukela, umdlavuza, isithuthwane, nesifo i-Alzheimer's. Nansi inkomba enemininingwane mayelana nokudla kwe-keto.
Kuyini lokhu?
Isisekelo salokhu kudla ukunciphisa ukuthathwa kwama-carbohydrates ukukhuthaza i-oxidation yamafutha, akha imizimba ye-ketogenic. Ubuchopho busebenzisa lezi zinhlanganisela njengomthombo wamandla lapho i-glucose ingekho (ngokusebenzisa cishe awekho ama-hydrates).
Ekudleni okulinganiselayo, inani le carbohydrate nsuku zonke ngokuvamile i-50-60% yamakholori aphelele futhi, njengoba ubona, ekudleni kwe-ketogenic kuvame ukuzungeze i-5-15%. Inani le amaprotheni ngokuvamile ahlala ngokusho kokudla okulinganiselayo, kanye ne amafutha abe isakhi esiyinhloko (65-75%). Uma sikhuluma nje, ngokuncipha kwama-carbohydrate kanye nokwanda kwamafutha anempilo, umzimba wethu uphoqeleka ukuthi usebenzise amafutha njengophethiloli.
Alukho uhlobo olulodwa lokudla kwe-ketogenic, kunezinguqulo eziningana, ezinye ziguquguquka kakhulu kunezinye. Sithola lezo ezisivumela ukuthi sidle imifino ngendlela elawulwayo, eminye evimbela ngokuphelele ama-carbohydrates nezinye ezikhetha nokuzila ukudla. Umgomo wanoma yikuphi okuhlukile uhlala ufana: shisa amafutha ukuze udale imizimba ye-ketogenic.
Izinhlobo
Kunezinguqulo eziningana zokudla kwe-ketogenic, okuhlanganisa:
- Estándar: Lokhu ukudla okunama-carbohydrate aphansi kakhulu, amaprotheni aphakathi nendawo, ukudla okunamafutha amaningi. Ngokuvamile iqukethe amafutha angu-70%, amaprotheni angu-20%, kanye nama-carbohydrate angu-10%.
- Ibhayisikili: Lokhu kudla kuhilela izikhathi zokuncelisa ngama-carbs amaningi, njengezinsuku ezinhlanu ze-keto ezilandelwa izinsuku ezimbili ze-high-carb.
- Kuqondiswe: lokhu kudla kukuvumela ukuthi ungeze ama-carbs eduze nokuzivocavoca.
- amaprotheni aphezulu: Kufana nokudla okujwayelekile kwe-ketogenic, kodwa kuhlanganisa amaprotheni amaningi. Isilinganiso ngokuvamile singama-60% amafutha, ama-35% amaprotheni, nama-carbohydrate angu-5%.
Kodwa-ke, kuphela ukudla okujwayelekile kanye namaprotheni aphezulu e-ketogenic kuye kwafundwa kabanzi. Ukudla okuhamba ngebhayisikili noma okuqondisiwe kuyizindlela ezithuthuke kakhulu futhi zisetshenziswa ikakhulukazi abakhi bomzimba noma abasubathi.
Izinzuzo
Kukhona izifundo eziye zabonisa ukuthi lolu hlobo lokudla lusiza ukugcina imisipha yemisipha, ngisho nokuthatha amaprotheni aphansi. Kuyiqiniso futhi ukuthi kungenzeka kungenzeki kubo bonke abantu, njengoba alubanga bikho ucwaningo oluningi ngendlela esetshenziswayo ukuyihlola. Okuthile okufakazelwa ukuthi amazinga okuvuvukala ancipha kakhulu futhi kusebenza kahle ngokumelene nomdlavuza. Kunezimila eziningi ezehlisa i-mitochondria futhi zincike ku-glycogenesis ukuze zikhule. Ngokungabi namazinga eglucose aphezulu (ngenxa yokudla cishe ama-carbohydrate), umdlavuza “ungalamba”.
ukunciphisa isifiso sokudla
Ukulamba kuvame ukuba umphumela omubi kakhulu wokudla. Kungesinye sezizathu eziyinhloko ezenza abantu abaningi bazizwe bedabukile futhi bagcine bedikibele. Kodwa-ke, ukudla i-carb ephansi kuholela ekunciphiseni okuzenzakalelayo kwesifiso sokudla.
Ucwaningo lubonisa ngokungaguquki ukuthi lapho abantu besika ama-carbs futhi bedla amaprotheni namafutha amaningi, bagcina bedla ama-calories ambalwa kakhulu.
ukwanda kwesisindo
Ukusika ama-carbs kungenye yezindlela ezilula nezisebenzayo zokwehlisa isisindo. Ucwaningo lubonisa ukuthi abantu abadla ukudla okune-carb ephansi balahlekelwa isisindo esiningi futhi bayashesha kunalabo abadla ukudla okunamafutha aphansi, ngisho nalapho lokhu kudla kukhawulela ama-calories.
Lokhu kungenxa yokuthi ukudla okune-carb ephansi kususa amanzi amaningi emzimbeni, okwehlisa amazinga e-insulin futhi kuholele ekuncipheni kwesisindo esisheshayo evikini lokuqala noma amabili. Ezifundweni eziqhathanisa nokudla okune-carb ephansi kanye nokudla okunamafutha aphansi, abantu abakhawulela ama-carbs abo ngezinye izikhathi balahlekelwa isisindo esiphindwe izikhathi ezingu-2 kuya kwezi-3, ngaphandle kokulamba.
Ilawula ushukela wegazi
Ukudla okune-carb ephansi kanye ne-ketogenic nakho kungaba usizo ikakhulukazi kubantu abanesifo sikashukela kanye nokumelana ne-insulin. Ucwaningo lukhombisa ukuthi ukusika ama-carbs kwehlisa kakhulu ushukela wegazi kanye namazinga e-insulin.
Abanye abantu abanesifo sikashukela abaqala ukudla okune-carb ephansi bangadinga ukunciphisa umthamo wabo we-insulin ngama-50% cishe ngokushesha. Uma sithatha imithi kashukela egazini, sizokhuluma nodokotela ngaphambi kokwenza izinguquko ekudlaleni ama-carbohydrate, njengoba kungase kudingeke ukuthi silungise umthamo ukuze sigweme i-hypoglycemia.
ukulahlekelwa kwamafutha esiswini
Akuwona wonke amafutha asemzimbeni wakho afanayo. Lapho amafutha agcinwa khona anquma ukuthi athinta kanjani impilo kanye nengozi yezifo. Izinhlobo ezimbili eziyinhloko ngamafutha angaphansi kwesikhumba, atholakala ngaphansi kwesikhumba, namafutha e-visceral, anqwabelana emgodini wesisu futhi ajwayelekile kwabesilisa abaningi abakhuluphele.
Amafutha e-Visceral avame ukuhlala ezungeze izitho. Amafutha e-visceral engeziwe ahlotshaniswa nokuvuvukala kanye nokumelana ne-insulin, futhi kungaholela ekulimazeni kwe-metabolic.
Ukudla okune-carb ephansi kuphumelela kakhulu ekunciphiseni la mafutha ayingozi esiswini. Eqinisweni, ingxenye enkulu yamafutha alahleka abantu abadla ukudla okune-carb ephansi ibonakala ivela emgodini wesisu. Ngokuhamba kwesikhathi, lokhu kufanele kuholele ekuncipheni okukhulu kwengozi yesifo senhliziyo kanye nesifo sikashukela sohlobo 2.
Ithuthukisa i-cholesterol
I-High-density lipoprotein (HDL) ngokuvamile ibizwa ngokuthi i-cholesterol “enhle”. Ukuphakama kwamazinga e-HDL uma kuqhathaniswa ne-LDL “embi”, anciphisa ingozi yesifo senhliziyo. Enye yezindlela ezingcono kakhulu zokwandisa amazinga e-HDL “amahle” ukudla amafutha, futhi ukudla okune-carb ephansi kufaka amafutha amaningi.
Ngakho-ke, akumangazi ukuthi amazinga e-HDL anda kakhulu ekudleni okunempilo okune-carb ephansi, kuyilapho evame ukwanda ngokusesilinganisweni noma ngisho nokuncipha ekudleni okunamafutha aphansi.
Izingozi
Kubaluleke kakhulu ukuthi lokhu kudla kwelulekwe futhi kuqashwe uchwepheshe wokudla okunomsoco. Ukuthatha imikhuba emibi noma ukungazi ukuthi ukukhetha kanjani ukudla ngendlela efanele kungasenza siwele ekungondlekeni kwe-micronutrient kanye ne-fiber. Singenza iphutha lokukhuluphalisa ngokudla ama-calories amaningi. Ngisho noma ungakudli ukudla okugayiwe, kungenzeka ukuthi usadla ama-calories eqile. Ukuze ulahlekelwe amafutha kubalulekile ukuthi kube nokushoda kwe-caloric, ongayifinyelela ngokulawula ukudla kwakho nokuzivocavoca umzimba.
Nakekela izingxenye ozidlayo, ngoba ngisho noma kukhona ukudla okunempilo okufana nokwatapheya noma amantongomane, ukuwasebenzisa ngokweqile kuzosenza sibe nesisindo. Ungavimbeli lutho, kodwa hlakanipha lapho ukhetha amanani.
Umkhuhlane we-Ketogenic
Ukudla kwe-carbohydrate ekudleni kwe-ketogenic kuvame ukukhawulelwa ngaphansi kwamagremu angama-50 ngosuku, okungase kushaqise umzimba. Njengoba umzimba uqeda izitolo zama-carbohydrate futhi sishintshela ekusebenziseni ama-ketone namafutha ukuze sibe uphethiloli ekuqaleni kwale phethini yokudla, singase sibe nezimpawu ezinjengomkhuhlane.
Lokhu kuhlanganisa ubuhlungu bekhanda, isiyezi, ukukhathala, isicanucanu, nokuqunjelwa, ngenxa yengxenye yokuphelelwa amanzi emzimbeni kanye nokungalingani kwe-electrolyte okwenzeka lapho umzimba ulungisa i-ketosis. Nakuba abantu abaningi abaphethwe i-keto flu bezizwa bengcono phakathi namasonto ambalwa, kubalulekile ukulawula lezi zimpawu ngokudla, ukuhlala uhlanzekile, nokudla ukudla okunothe nge-sodium, potassium, namanye ama-electrolyte.
Ukucindezeleka ezinso
Ukudla okusekelwe ezilwaneni okunamafutha amaningi, njengamaqanda, inyama, noshizi, kuyisisekelo sokudla kwe-keto ngoba akunawo ama-carbohydrates. Uma sidla okuningi kwalokhu kudla, singase sibe sengozini enkulu yoku amatshe ezinso Lokhu kungenxa yokuthi ukudla kakhulu kwezilwane kungenza igazi nomchamo ube ne-asidi, okuholela ekwandeni kokuphuma kwe-calcium emchamweni.
Ezinye izifundo ziphakamisa nokuthi ukudla kwe-keto kunciphisa inani le-citrate elikhishwe emchameni. Njengoba i-citrate ingabopha i-calcium futhi ivimbele ukwakheka kwamatshe ezinso, amazinga ancishisiwe nawo angandisa ingozi yokuwathuthukisa.
ukushoda kwezakhi
Njengoba ukudla kwe-keto kuvimbela ukudla okuningana, ikakhulukazi izithelo ezinomsoco, okusanhlamvu okuphelele, nemifino, kungase kunganikezeli amanani anconyiwe amavithamini namaminerali. Ikakhulukazi, ezinye izifundo ziphakamisa ukuthi ukudla kwe-ketogenic akuhlinzeki nge-calcium eyanele, i-vitamin D, i-magnesium, ne-phosphorus.
Ngokuhamba kwesikhathi, lokhu kungaholela ekuntulekeni kwezakhi zomzimba. Ikakhulukazi, imihlahlandlela yabahlengikazi abalawula abantu ekudleni okunekhalori ephansi kakhulu ye-ketogenic yokulahlekelwa isisindo batusa ukwengezwa nge-potassium, i-sodium, i-magnesium, i-calcium, i-omega-3 fatty acids, i-psyllium fiber, namavithamini B, C, no-E.
Khumbula ukuthi ukwanela okunomsoco kwalokhu kudla kuncike ekudleni okuqondile esikudlayo. Ukudla okunothe ngokudla okunempilo okune-carb ephansi njengokwatapheya, amantongomane, nemifino engenasitashi kunikeza izakhamzimba eziningi kunenyama egayiwe kanye ne-keto treaty.