Ketosis da Abincin Keto: Shin Da Gaske Yana Da Kyau Ga Jiki? Bari Mu Gano Tabbas

Dole ne ku riƙa jin labarin "Keto Diet" a kwanakin nan, ko ba haka ba? Mutane da yawa suna cewa suna yin wannan abincin ne don rage kiba da kuma samun ƙoshin lafiya. Don haka, idan muka yi wannan abincin keto yadda ya kamata, wani tsari na musamman da ke faruwa a jikinmu ana kiransa "Ketosis". Wataƙila kun ji tsoro bayan kun ji wannan kalmar. Domin muna magana ne game da irin wannan yanayi, amma mai haɗari. To, kada ku ji tsoro. A cikin wannan labarin a yau, za mu yi magana a takaice, game da menene ketosis, menene abincin keto, fa'idodi da rashin amfaninsa, musamman ma abin da muke buƙatar yin taka tsantsan da shi.

Da farko, menene Ketosis?

Abu ne mai sauƙi. Ketosis shine tsarin da jikinka ke amfani da kitse a matsayin babban mai don samar da kuzari.

Yanzu za ka iya tunanin, "To me jikinmu yake amfani da shi don makamashi?" A al'ada, babban tushen kuzarin jikinmu, kamar fetur ga mota, shine glucose . Muna samun wannan nau'in sukari da ake kira glucose daga carbohydrates da muke ci, waɗanda abinci ne da ke ɗauke da sitaci da sukari. Idan muka ci shinkafa, burodi, taliya, dankali, dankali mai zaki, da nau'ikan 'ya'yan itace da yawa, jikinmu yana narke waɗannan carbohydrates kuma ya mayar da su glucose.

Wannan glucose shine abin da ƙwayoyin jikinmu ke amfani da shi don samar da kuzarin da suke buƙata don gudu, tsalle, da aiki a duk tsawon yini. Sauran glucose ɗin ana adana su a cikin hanta kuma ana sake su kaɗan idan ana buƙata.

Ka yi tunanin ka rage yawan shan sinadarin carbohydrate sosai. Me zai faru a lokacin? Adadin sukarin da jikinka ke karɓa bai isa ba. Glucose da ke cikin hanta shi ma yana ƙarewa. Yanzu jiki yana buƙatar kuzari, amma ba shi da babban mai (glucose). Kamar mota ce da iskar gas ta ƙare.

Jiki yana fara ƙona wannan kitsen. Idan aka ƙone kitse, wani abu da aka samo daga gare shi da ake kira ketones zai samar. Waɗannan ketones suna zama sabon makamashi ga kwakwalwarmu da jikinmu maimakon glucose. Wannan yana ƙara yawan ketones a cikin jini, kuma muna kiran wannan yanayin ketosis , inda jiki ke amfani da ketones musamman don makamashi.

To menene Abincin Keto?

Abincin ketogenic abinci ne da ke sanya jikinmu cikin yanayin ketosis da gangan kuma cikin tsari. Wannan ya ƙunshi rage yawan carbohydrates da muke ci sosai, maimakon haka, cin abinci mai yawan kitse.

Tsarin abincin keto na yau da kullun yawanci yana kama da haka:

• Mai: 70% - 80%
• Sunadaran: 10% - 20%
• Carbohydrates: 5% - 10%

Kamar yadda kuke gani, wannan ya bambanta gaba ɗaya da abincin da muke ci na yau da kullun. Domin dole ne mu guji abinci mai sitaci kamar shinkafa, burodi, jackfruit, breadfruit, dankali, 'ya'yan itatuwa masu yawan sukari, da hatsi. Madadin haka, muna ba da fifiko ga abincin da ke samar da mai.

Nawa kuke buƙata don rage carbohydrates don shiga cikin ketosis?

Yawanci, don shiga da kuma kula da ketosis, kuna buƙatar cinye fiye da gram 50 na carbohydrates kowace rana.Kana buƙatar rage shi. Wasu abinci masu tsauri na keto suna rage wannan zuwa ƙaramin gram 20. Ka yi tunani a kai, kusan yanka uku na burodi na yau da kullun suna ɗauke da gram 50. Sannan za ka fahimci nawa kake buƙatar iyakancewa.

Tsawon wane lokaci ake ɗauka kafin a shiga cikin ketosis?

Idan ka ci tsakanin gram 20-50 na carbohydrates a rana, jikinka yawanci zai fara shiga ketosis cikin kwana biyu zuwa huɗu . Duk da haka, wannan lokacin ba iri ɗaya bane ga kowa. Ga wasu mutane, yana iya ɗaukar mako ɗaya ko ma fiye da haka. Akwai dalilai da yawa na wannan:

• Shekarunka: Domin metabolism yana canzawa da shekaru.
• Abincinka: Rabon kitse, furotin, da kuma carbohydrates da kake ci.
• Motsa jiki: Yawan motsa jiki da kake yi.
• Tsarin narkewar abinci: Jikin wasu mutane yana ƙone kitse da sauri.
• Barci da damuwa: Waɗannan kuma na iya shafar hormones da jinkirta shiga ketosis.

Bugu da ƙari, idan ka ci carbohydrates da yawa kamar shinkafa da burodi kafin fara cin abincin keto, zai ɗauki lokaci kafin jikinka ya cika ajiyar glucose, don haka zai ɗauki lokaci mai tsawo kafin ya shiga ketosis.

To, bari mu ga menene amfanin wannan ketosis.

Bincike kan abincin keto da ketosis ya gano fa'idodi da yawa na kiwon lafiya.

1. Rage nauyi: Wannan shine babban dalilin da yasa mutane da yawa ke bin tsarin abinci na keto. Ketosis yana ƙona kitse da aka adana, wanda ke haifar da raguwar nauyi. Wannan yana taimakawa rage kitsen da ke cikin jini, musamman a cikin ciki . Hakanan, yawan kitse da furotin da ke cikin abincin yana rage yunwa kuma yana sarrafa yawan cin abinci.

2. Maganin Farfadiya: Likitoci sun ba da shawarar cin abincin keto don rage farfadiya, musamman ga wasu yara waɗanda ba sa amsawa da kyau ga magunguna. An gano cewa lokacin da kwakwalwa ta yi amfani da ketones maimakon glucose, ƙarfin motsin kwakwalwa yana canzawa kuma farfadiya tana raguwa.

3. Cututtukan tsarin jijiyoyi: Bincike ya nuna cewa abincin keto na iya samar da ɗan sauƙi ga cututtuka kamar cutar Alzheimer , autism, da wasu nau'ikan ciwon daji na kwakwalwa ( glioblastoma ).

4. Kula da Ciwon Suga Nau'i Na Biyu: Tunda yana takaita carbohydrates, yana taimakawa wajen sarrafa matakan sukari a jini kuma yana taimakawa wajen rage kiba. Duk da haka, idan kana da ciwon suga, ya kamata ka tuntuɓi likitanka kafin fara wannan nau'in abincin.

5. Rage haɗarin kamuwa da cututtukan zuciya: Rage hawan jini, ƙara yawan sinadarin cholesterol na HDL, wanda ke da amfani ga jiki.Wannan abincin zai iya taimakawa wajen ƙara yawan kitse da kuma rage nau'in kitse mai cutarwa da ake kira triglycerides.

Bugu da ƙari, wasu mutane suna ba da rahoton jin daɗi da kuzari yayin da suke cikin yanayin ketosis.

Amma kuma muna buƙatar duba ɗayan ɓangaren tsabar kudin - menene illar?

Duk da cewa abincin keto yana da fa'idodi, ba abu ne mai sauƙi ga kowa ba. Akwai illa.

Lokacin da jiki ya fara canzawa zuwa ketosis, wasu mutane suna fuskantar wata cuta da ake kira "keto flu." Kamar mura ne.

• Ciwon kai
• Amai da tashin zuciya
• Aiki tukuru
• Damuwa

Wannan yanayin yakan tafi cikin 'yan kwanaki. Bugu da ƙari, akwai wasu illoli:

• Numfashin Keto: Lokacin da aka fitar da ketones daga jiki, wani sinadari da ake kira acetone zai iya haifar da wari daban daga numfashi.
• Maƙarƙashiya: Yawancin lokaci muna samun mafi yawan fiber ɗinmu daga abincin da ke ɗauke da sinadarin carbohydrate. Maƙarƙashiya na iya faruwa idan an takaita waɗannan.
• Rashin barci.
• Rashin ruwa.
• Osteopenia: Ƙasusuwa na iya yin rauni a kan lokaci.
• Ƙara yawan cholesterol (hyperlipidemia).
• Haɗarin duwatsun koda.

Muhimmi: Bambanci tsakanin ketosis da ketoacidosis na masu ciwon sukari (DKA)

Wannan shine mafi mahimmancin ɓangaren wannan labarin. Mutane da yawa suna rikitar da ketosis da ciwon suga (DKA) . Waɗannan yanayi biyu ne daban-daban.

Bari mu kalli bambancin da ke tsakanin su biyun ta wannan hanyar.

A cikin DKA, ƙwayoyin halitta ba za su iya amfani da glucose ba saboda babu insulin. Sakamakon haka, jiki yana ƙona kitse ba tare da wani tsari ba kuma yana samar da adadin ketones da yawa. Wannan na iya haifar da ƙara yawan acidity na jini, bushewar jiki, lalacewar gabobi, har ma da mutuwa. Saboda haka, idan kuna da ciwon suga, yana da matukar haɗari a fara cin abinci na keto ba tare da tuntuɓar likita ba.