Bari mu ƙara koyo game da Abincin Keto, musamman ga waɗanda daga cikinku ke neman rage kiba!

Dole ne ka ji labarin 'abincin keto', ko ba haka ba? Ya zama babban batu da ya shahara a tsakanin mutane da yawa a ƙasarmu, musamman waɗanda ke ƙoƙarin rage kiba. Don haka idan kana tunanin fara wannan, yana da matuƙar muhimmanci a fahimci ainihin menene 'keto', yadda yake shafar jikinmu, da kuma fa'idodi da rashin amfanin sa. Bari mu yi magana game da shi ta hanyar abokantaka a yau.

To, menene wannan abincin keto?

Duk da cewa abincin keto na iya zama kamar sabon abu, a zahiri ya kasance tun daga shekarun 1920. A wancan lokacin, likitoci sun ba da shawarar yin amfani da shi don taimakawa wajen magance cututtuka kamar farfadiya da ciwon suga. Amma a yau, mutane da yawa suna amfani da shi azaman hanyar rage kiba.

A taƙaice dai, keto abinci ne mai yawan kitse, matsakaicin furotin, kuma mai ƙarancin carbohydrate.

Yawanci, fiye da kashi 50% na abincin da muke ci kowace rana ya ƙunshi carbohydrates kamar burodi, shinkafa, taliya, da dankali. Jikinmu yana amfani da glucose, wani nau'in sukari da ake samu a cikin waɗannan carbohydrates, don samar da kuzarin da muke buƙata a rana.

Amma a tsarin cin abinci na keto, muna tilasta wa jikinmu ya ƙona kitse don samun kuzari maimakon amfani da wannan glucose. A tsarin cin abinci na keto na yau da kullun, kashi 60% zuwa 80% na adadin kuzarin da kuke ci a kullum yana fitowa ne daga kitse. Ya kamata ku kiyaye yawan furotin da kuke ci zuwa kashi 15%-20% da kuma yawan carbohydrates da kuke ci ƙasa da gram 50, wanda ƙaramin adadi ne, kamar kashi 5%. Shi ya sa wannan tsarin cin abinci ne da ake buƙatar a bi shi sosai.

Ta yaya wannan abincin yake aiki a cikin jiki?

Ka yi tunanin jikinmu a matsayin mota. Yawanci, wannan motar tana aiki ne da fetur da ake kira carbohydrates. Wato, abubuwan da muke ci kamar shinkafa, burodi, da dankali.

A kan tsarin cin abinci na keto, muna rage yawan carbohydrates da muke ci a matsayin mai sosai. Sannan, saboda babu isasshen kuzari, jiki ba shi da wani abin yi. Abu na gaba da jiki ke yi shi ne ƙona 'kitse' da aka adana a cikin jiki don samar da kuzari.

Idan jiki yana ƙona kitse don samun kuzari ta wannan hanyar, hanta tana samar da wani abu da ake kira ketones . Lokacin da jiki ya shiga wannan yanayin, muna kiransa ketosis . A takaice dai, manufar abincin keto shine sanya jiki cikin wannan yanayin da ake kira ketosis.

Idan ka bi wannan tsarin abincin daidai, jikinka zai iya shiga yanayin ketosis cikin kimanin kwana 4. Har ma za ka iya ganin ƴan kilo na raguwar nauyi a makon farko.

Waɗanne manyan nau'ikan abincin keto ne?

Idan kana tunanin fara cin abincin keto, yana da kyau ka san cewa akwai nau'ikan abinci da yawa. Kowane nau'in yana da ɗan bambanci a cikin rabon mai, furotin, da carbohydrates.

Daga cikin waɗannan nau'ikan , nau'ikan da aka fi bincike a kansu (SKD) da kuma waɗanda ke da yawan furotin (HPKD) su ne nau'ikan da aka fi amfani da su kuma aka fi amfani da su. Sauran nau'ikan biyu galibi 'yan wasa da masu gina jiki ne ke amfani da su.

Menene fa'idodin abincin keto?

Baya ga rage kiba, bincike ya gano cewa abincin keto yana iya taimakawa wajen magance wasu matsalolin lafiya.

• Don magance ciwon suga na nau'in 2
• Wasu nau'ikan ciwon daji (misali glioblastoma)
• Cutar Alzheimer
• Don inganta ƙwaƙwalwa da aikin fahimi
• Kiba
• Wasu matsalolin tabin hankali

Abincin keto ya yi tasiri musamman ga mutanen da ke fama da ciwon suga na nau'in 2. A wani bincike, kashi 60% na masu ciwon suga da suka bi tsarin keto tsawon shekara guda sun ga yadda yanayinsu ya daidaita kuma dogaro da magunguna kamar insulin ya ragu sosai.

Amma ku tuna, idan kuna da wata matsala ta lafiya, ba kyakkyawan ra'ayi ba ne ku fara cin abinci irin wannan ba tare da shawarar likita ba.

Abin da za ku iya ci da abin da ba za ku iya ci ba a kan abincin keto

Idan ka koma ga wannan abincin, za ka cire wasu abubuwa daga kicin ɗinka ka ƙara sababbi. Bari mu dubi abin da za ka iya ci da wanda ba za ka iya ci ba.

Shin babu wata haɗari da illa daga abincin keto?

Eh, akwai. Duk da cewa abincin keto na iya zama da amfani ga wasu, ba ga kowa ba ne. Yana iya zama illa idan an yi shi ba daidai ba, musamman ba tare da shawarar likita ba.

Ciwon Keto

Babban abin da mutane da yawa ke fuskanta lokacin fara wannan abincin shine wannan yanayi da ake kira "keto flu." Wannan ba mura ba ce da gaske. Idan jikinmu ya daina ƙona glucose don samun kuzari kuma ya fara ƙona kitse, yana ɗaukar lokaci kafin a saba da canjin. A wannan lokacin, kuna iya fuskantar alamun mura.

• Ciwon ciki, tashin zuciya
• Jin jiri
• Sha'awar yin zaki fiye da kima
• Ciwon kai
• Damuwa
• Kumburi ko maƙarƙashiya
• Rashin barci
• Wahalar mai da hankali (hazo a kwakwalwa)

Waɗannan alamomin yawanci suna bayyana cikin kwana ɗaya ko biyu bayan fara cin abinci kuma suna raguwa cikin mako guda ko makamancin haka. Duk da haka, wani lokacin suna iya ɗaukar har zuwa wata ɗaya. Idan alamun sun yi tsanani ko sun ci gaba, tuntuɓi likitanka nan da nan.

Wasu haɗari

• Ƙara yawan sinadarin cholesterol: Duk da cewa wasu mutane na iya rage yawan sinadarin cholesterol ta hanyar wannan abincin, wasu kuma na iya fuskantar ƙaruwar sinadarin cholesterol mara kyau (LDL). Saboda haka, yana da muhimmanci a riƙa duba sinadarin cholesterol ɗinka akai-akai.
• Dutsewar koda: Mutanen da suka daɗe suna cin abincin keto suna cikin haɗarin kamuwa da dutsewar koda.
• Rashin Abinci Mai Gina Jiki: Wannan abincin yana takaita 'ya'yan itatuwa, hatsi, da wasu kayan lambu, wanda zai iya haifar da ƙarancin fiber, bitamin, da ma'adanai.
• Ƙarancin yawan ƙashi: Ƙarfin ƙashi na iya shafar na dogon lokaci.