Yadda ake ƙona kitsen jiki da samun kuzari - Ketosis a cikin sauƙi

Shin kun taɓa jin kalmar 'Ketosis'? Wataƙila kun ji ta ne daga wani wanda ke da sha'awar rage kiba, ko kuma kun karanta ta a intanet. Wannan tsari ne mai ban sha'awa, amma mai ɗan rikitarwa wanda ke faruwa a jikinmu. Don haka, a yau za mu yi magana game da menene Ketosis, abin da yake yi mana, da kuma fa'idodi da rashin amfani, a cikin harshe mai sauƙi, mai sauƙin fahimta.

Menene ainihin wannan tsari ake kira ketosis?

A taƙaice dai, Ketosis yanayi ne da jikinka ke amfani da kitse a matsayin babban tushen kuzarinsa. Ka yi tunaninsa kamar mota. Man da ke tafiyar da wannan motar yawanci shine glucose. Muna samun wannan glucose daga carbohydrates a cikin abincin da muke ci. Wato, daga abubuwa kamar shinkafa, burodi, dankali, 'ya'yan itatuwa, da sukari. Lokacin da muka ci waɗannan carbohydrates, ana raba su zuwa glucose a jikinmu. Wannan glucose sannan yana ƙarfafa ƙwayoyin halittarmu. Kamar caji wayoyinmu ne. Sauran glucose ɗin yana adanawa a cikin hanta, a shirye don amfani daga baya. Amma, ka yi tunanin me zai faru idan ka rage yawan shan carbohydrates ɗinka? Lokacin da glucose da ke cikin hanta ya ƙare, babban tushen kuzarin jiki zai yanke. Sannan jikinmu yana da wayo sosai. Yana neman sabuwar hanya don yin kuzari. Wato, don fara ƙona kitsen da aka adana a cikin jiki. Lokacin da muka ƙona kitse kamar haka, ana samar da wani sinadari mai suna 'ketones' ko 'jikin ketone' a jikinmu a matsayin wani abu da ya biyo baya. Waɗannan ketones sune babban tushen kuzari ga kwakwalwarmu da sauran sassan jiki. Idan muka samar da kuzari daga kitsen jiki ta wannan hanyar, matakin ketones a cikin jini yana ƙaruwa. Wannan shine abin da muke kira ketosis . A zahiri, hantarmu tana samar da ƙaramin adadin ketones ne kawai. Amma idan muka rage yawan shan glucose, matakan insulin ɗinmu suma suna raguwa. Sannan hanta tana samun sigina, "To, yanzu babu isasshen glucose, fara yin ketones don ba wa kwakwalwa kuzari." A lokacin ne samar da ketones ke ƙaruwa. Kitsen da ake amfani da shi don yin ketones ta wannan hanyar na iya zama kitse daga abincin da muke ci (wannan ana kiransa 'ketosis mai gina jiki'), ko kuma yana iya zama kitse da aka adana a jikinmu.

To, menene abincin Keto?

Wataƙila kun ji labarin Keto Diet ko Ketogenic Diet. Wannan shine babban tsarin abinci da ke taimaka wa jiki ya shiga yanayin ketosis. Wannan abincin yana canza yadda jikinmu ke amfani da abinci. Yana canza yadda jikinmu ke amfani da abinci. Yana canza yadda jikinmu ke amfani da mai don makamashi maimakon carbohydrates. Abincin Keto yana da yawan mai, matsakaici a furotin, kuma ƙarancin carbohydrates.Shi ke nan. Abincin keto na yau da kullun yawanci yana ƙunshe da kusan kashi 70% - 80% na mai, 10% - 20% na furotin, da ƙaramin adadin carbohydrates, kusan kashi 5% - 10%.

Me za ku iya ci kuma me ya kamata ku rage a cikin abincin Keto?

Tunda wannan abincin yana takaita kusan duk abin da ke ɗauke da carbohydrates, dole ne a rage wasu abinci masu gina jiki. Misali, hatsi cikakke, 'ya'yan itatuwa da yawa, da wasu kayan lambu suna da yawan carbohydrates. Saboda haka, dole ne a cire abubuwa kamar burodi, burodi, kek, shinkafa, da taliya gaba ɗaya. 'Ya'yan itatuwa da kayan lambu suma dole ne a rage su sosai. To, waɗanne abinci ne ke samar da mai a cikin wannan abincin?

• Nama da kifi
• ƙwai
• Gyada da iri (misali cashew, almond, da kabewa)
• Man shanu da kirim
• Cuku
• Man shafawa (misali man kwakwa, man zaitun, man canola)

Nawa carbohydrates kuke buƙata don iyakance kowace rana don shiga ketosis?

Domin shiga da kuma kula da ketosis, kana buƙatar kiyaye yawan sinadarin carbohydrate da kake sha a ƙasa da gram 50 a kowace rana. Ka fahimta? Wannan ƙasa da adadin carbohydrates da ke cikin kusan yanka uku na burodi, ko ayaba biyu, ko kuma kusan kofi ɗaya na taliya.

Tsawon wane lokaci ake ɗauka kafin a kai ga ketosis?

Idan kana cin tsakanin gram 20 zuwa 50 na carbohydrates a rana, yawanci zaka iya kaiwa ga yanayin ketosis cikin kwana biyu zuwa huɗu . Duk da haka, wannan ba iri ɗaya bane ga kowa. Ga wasu, yana iya ɗaukar har zuwa mako guda. Akwai abubuwa da yawa da ke shafar wannan.

Waɗanne abubuwa ne ke shafar wannan?

• shekarunka.
• Adadin carbohydrates, fats , da furotin da kuke ci.
• Matsayin motsa jikinka. (Matakin motsa jiki)
• Tsarin metabolism naka. (Metabolism)
• Lafiyar barcinka. ( Lafiyar barci)
• Matsayin damuwarka . (Matsayin damuwa)

Misali, idan kana cin carbohydrates da yawa kafin fara Keto Diet, zai iya ɗaukar ka lokaci mai tsawo kafin ka kai ga ketosis fiye da wanda ke cin abinci mai ƙarancin carbohydrate. Wannan saboda yana buƙatar a fara rage yawan glucose na jikinka. Wani lokaci, ana cewa azumin lokaci-lokaci yana taimaka maka ka shiga cikin ketosis da sauri. Wannan ya ƙunshi cin duk abincinka na yini cikin awanni 8 na tsawon awanni 24 da kuma yin azumi na sauran awanni 16.

Menene amfanin Ketosis?

Bincike ya gano cewa ketosis na iya samar da fa'idodi da yawa ga lafiya.

Mafi mahimmanci, yana taimaka maka rage kiba . Wannan tsari zai iya rage sha'awar abinci , wanda zai iya taimaka maka rage cin abinci. Zai iya taimaka maka rage kitsen da ke cikin jiki, musamman a kusa da cikinka, kuma yana iya taimaka maka kiyaye tsokar da ta yi laushi.

Sauran fa'idodin da za a iya samu sun haɗa da:

• Farfadiya : Likitoci sun ba da shawarar rage farfadiya, har ma da dakatar da ita, musamman ga yara masu fama da farfadiya. Wannan yana aiki ta hanyar canza wasu yanayin motsin rai a cikin kwakwalwa.
• Wasu cututtukan jijiyoyi: Bincike ya nuna cewa abincin Keto na iya samar da ɗan sauƙi ga cutar Alzheimer, autism spectrum disorder, da wasu ciwace-ciwacen kwakwalwa, kamar glioblastoma.
• Ciwon suga na nau'in 2: Abincin Keto zai iya taimaka wa mutanen da ke fama da ciwon suga na nau'in 2 su rage kiba da kuma sarrafa matakan sukari a jini.
• Ciwon Zuciya: An ce abincin Keto yana rage haɗarin kamuwa da cututtukan zuciya ta hanyar rage hawan jini, ƙara yawan cholesterol mai kyau (HDL cholesterol), da kuma rage triglycerides.
• Ciwon Zuciya: Wannan abincin na iya taimakawa wajen rage haɗarin kamuwa da ciwon zuciya, wanda ke da alaƙa da haɗarin kamuwa da cututtukan zuciya.

Ba wai kawai haka ba, ana cewa Ketosis yana ƙara mai da hankali da kuzari . Yadda jiki ke samun kuzari daga Abincin Keto yana rage kumburi a jiki. Wasu bincike sun nuna cewa kwakwalwa tana aiki da kyau akan ketones fiye da glucose.

Akwai wasu illoli na Ketosis?

Duk da duk fa'idodin abincin Keto, akwai wasu illoli da za su iya faruwa. Yana kama da ɓangarorin biyu na tsabar kuɗi. A farkon zamanin ketosis, wasu mutane na iya fuskantar wata cuta da ake kira 'mura ta keto' . Wannan yana nufin abubuwa kamar ciwon ciki, ciwon kai, da gajiya. Sauran illolin da za su iya faruwa sun haɗa da:

• Canji kaɗan a cikin numfashin da ke fitowa daga baki ('breath').
• Maƙarƙashiya.
• Rashin barci.
• Rashin ruwa.
• Rage yawan ƙashi (osteopenia) da karyewar ƙashi.
• Yawan kitse a jiki (hyperlipidemia).
• Duwatsun koda.

Saboda haka, yana da matuƙar muhimmanci a yi magana da likita kafin a fara cin abinci na keto, musamman idan kana da wasu matsalolin lafiya.

Menene bambanci tsakanin ketosis da ketoacidosis na ciwon sukari (DKA)?

Wani mummunan fahimta da mutane da yawa ke da shi, wanda kuma zai iya zama mai haɗari sosai, shine rikicewar da ke tsakanin ketosis da Diabetic Ketoacidosis (DKA), wani yanayi da zai iya faruwa ga mutanen da ke fama da ciwon suga (kuma wataƙila ma waɗanda ba su san suna da ciwon suga ba).

Waɗannan yanayi biyu ne daban-daban.

* Ketosis: Wannan yana faruwa ne lokacin da kike da ketones a cikin jininki, amma ba a cikin adadin da ya isa ya haifar da acidosis ba. Wannan yawanci yana faruwa ne lokacin da kike azumi ko kuma kike cin abinci mai ƙarancin carbohydrate. Ketosis ba shi da illa.

* Ciwon suga (Diabetic ketoacidosis) (DKA): Wannan cuta ce mai matuƙar haɗari, mai barazana ga rayuwa wadda ke shafar mutanen da ke fama da ciwon suga. Tana faruwa ne lokacin da rashin insulin ya haifar da tarin ketones a cikin jini, wanda hakan ke sa jinin ya zama mai acidic. DKA yana buƙatar kulawar likita nan take.

Don haka kada ku rikita su biyun. Idan kuna da ciwon suga, ku yi magana da likitan ku kafin ma ku yi la'akari da tsarin cin abinci na keto.

A ƙarshe, abubuwan da za a tuna

Ketosis tsari ne na halitta wanda ke ƙona kitse a jikinmu don samar da kuzari. Abincin Keto zai iya samar da fa'idodi kamar rage nauyi, ƙara kuzari, da kuma kula da wasu cututtuka na yau da kullun. Duk da haka, wannan abincin ba na kowa bane, kuma yana iya zama ɗan wahala a bi shi. Akwai kuma illoli kamar 'breath' da maƙarƙashiya. Saboda haka, idan kuna sha'awar fa'idodin lafiyar ketosis, ya fi kyau ku tambayi likitan ku ko wannan abincin ya dace da ku kuma ko yana da lafiya a gare ku. Zai iya tantance yanayin lafiyar ku kuma ya ba ku shawara mai kyau. Ku tuna, jikin kowa ya bambanta, don haka abin da ke aiki ga mutum ɗaya bazai yi aiki ga wani ba.

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`Ketosis, Abincin Keto, Carbohydrates, Kona Kitse, Rage Nauyi, Ketones, Fa'idodin Lafiya