Yu go mɔs de yɛri bɔt di "Keto Diet" bɔku dis tɛm, nɔto so? Bɔku pipul dɛn kin se dɛn de du dis it fɔ lɛ dɛn nɔ gɛt bɔku bɔku bɔdi ɛn fɔ mek dɛn fit. so, we wi du dis keto it fayn fayn wan, wan spεshal prכsεs we de apin na wi bכdi dεn kכl am "Kεtosis". Yu go dɔn fred afta yu yɛri dis wɔd. Na bikɔs wi de tɔk bɔt wan sik we fiba dis, bɔt we denja. Okay, nɔ fred. Insay dis atikul tide, wi go tɔk ɛksaktɔli, rili simpul, bɔt wetin na ketosis, wetin na di keto it, wetin na in bɛnifit ɛn bad tin dɛn, ɛn mɔ wetin wi nid fɔ tek tɛm wit.
Fɔs, wetin na Ketosis?
I rili simpul. Kεtosis na di prכsεs we yu bכdi de yuz fεt as in men fiul fכ prodyuz enεji.
Naw yu kin de tink se, "So wetin wi bɔdi kin yuz fɔ gɛt ɛnaji?" Nɔmal wan, di men tin we wi bɔdi kin gɛt lɛk petrol fɔ motoka, na glukɔs . Wi kin gɛt dis kayn shuga we dɛn kɔl glukɔs frɔm di kabɔhaydrɛt dɛn we wi kin it, we na it dɛn we gɛt stach ɛn shuga. We wi it rays, bred, nuts, pɔt, swit pata, ɛn bɔku kayn frut, wi bɔdi kin dayjɛst dɛn kabɔhaydrɛt dɛn de ɛn tɔn dɛn to glukɔs.
Dis glukɔs na wetin wi bɔdi sɛl dɛn de yuz fɔ mek di ɛnaji we dɛn nid fɔ rɔn, jomp, ɛn wok ɔl di de. di glukכs we de rεst de stכr insay wi liva εn i de kכmכt sכm we i nid am.
Imajin se yu dɔn ridyus di kabɔhaydrɛt we yu de it bad bad wan. Wetin kin apin da tɛm de? Di glukɔs we yu bɔdi de gɛt nɔ go du fɔ yu. di glukose we de na di liva de yuz bak. Naw di bɔdi nid ɛnaji, bɔt i nɔ gɛt di men fiul (glukɔs). I tan lɛk motoka we gas dɔn dɔn.
Dis tɛm ya, wi bɔdi kin rili gɛt sɛns fɔ fɛn ɔda tin we de gi wi trɛnk. Dat na di fat we dɛn kin kip na wi yon bɔdi.
Di bɔdi bigin fɔ bɔn dis fat. We dɛn bɔn di fat, wan tin we dɛn kɔl ketɔn kin mek. dis kεtכn dεm de bi di nyu fכl fכ wi bren εn bכdi insted fכ glukכs. dis de mek di lεvεl fכ di kεtכn dεm na di bכdi go כp, εn wi kכl dis stet kεtosis , usay di bכdi de yuz kεtכn dεm fכs fכ enεji.
So wetin na di Keto Diet?
di kεtojεnik it na it we de put wi bכdi insay wan stet fכ kεtosis bay wilful εn sistεmatik wan. Dis min se wi fɔ ridyus di kabɔhaydrɛt we wi de it bad bad wan ɛn bifo dat, wi fɔ it mɔ it dɛn we gɛt bɔku fat.
di kompozishun fכ wan standad keto it kin luk lεk dis:
- Fat: 70% - 80% .
- Protein: 10% - 20% we de mek yu gɛt di sik.
- Kabohaydrɛt: 5% - 10% .
As yu si, dis rili difrɛn frɔm di nɔmal it we wi de it. Na bikɔs wi fɔ de fa frɔm it dɛn we gɛt stach lɛk rays, bred, jakfrut, bredfruit, pɔt, frut dɛn we gɛt bɔku shuga, ɛn grens. Bifo dat, wi kin put it dɛn we de gi fat fɔs.
| Tin dɛn fɔ it mɔ pan di keto it | Tin dɛm fɔ stɔp ɔ big limit pan di keto it |
|---|---|
| Mit, fish (especially fish we gɛt ɔyl lɛk salmon ɛn herring) . | Ɔl di it dɛn we gɛt stach lɛk rays, bred, roti, indiappa, nuts, kottu |
| Eg dɛn | Shuga ɛn ɔl di drink ɛn swit dɛn we dɛn ad shuga |
| Chiz, bɔta, krim | Potato lɛk pɔt, swit pata, maniok, jakfrut, ɛn plantain |
| Nat (Walnut, Almond) ɛn ɔyl we dɛn mek wit nɛt | Frut dɛn we gɛt bɔku shuga lɛk banana, mango, ɛn papaya (dɛn kin alaw bɛri fɔ smɔl smɔl) . |
| Ɔyl dɛn we gɛt wɛlbɔdi lɛk ɔliv ɔyl ɛn kokonat ɔyl | Grens lɛk lentil, chikip, ɛn grɛn bins |
| Avokado we dɛn kɔl | Vɛjitebul dɛn we de gro ɔnda grɔn, lɛk karɔt ɛn bit (dɛn tin ya gɛt bɔku kabɔhaydrɛt) . |
Aw bɔku yu nid fɔ ridyus di kabɔhaydrɛt fɔ go insay ketosis?
Tipikli, fכ enta εn mεnten kεtosis, yu nid fכ it mכr dan 50 gram kכbhaydret fכ wan de.Yu nid fɔ kip am smɔl. Sɔm strikt keto it dɛn kin ridyus dis to lɛk 20 gram. Tink bɔt am, lɛk tri slais dɛn we dɛn kin mek wit rɛgyula bred gɛt 50 gram. Dɔn yu go ɔndastand aw yu nid fɔ stɔp.
Aw lɔŋ i kin tek fɔ go insay ketosis?
If yu it bitwin 20-50 gram kabohaydrɛt fɔ wan de, yu bɔdi go ɔltɛm bigin fɔ go insay ketosis insay tu to 4 dez . Bɔt dis tɛm we dɛn kin spɛn nɔto di sem fɔ ɔlman. Fɔ sɔm pipul dɛn, i kin tek wan wik ɔ ivin lɔng pas dat. Bɔku rizin dɛn de fɔ dis:
- Yu ej: Bikɔs di mɛtabolism kin chenj wit di ej.
- Di it we yu de it: Di ratio fɔ di fat, prɔtin, ɛn kabɔhaydrɛt dɛn we yu de it.
- Fɔ du bɔdi wok: Aw bɔku ɛksesaiz yu de du.
- Metabolism: Sɔm pipul dɛn bɔdi kin bɔn fat kwik kwik wan.
- Slip ɛn strɛs: Dɛn tin ya kin afɛkt di ɔmon dɛn bak ɛn delay fɔ go insay di ketosis.
Apat frɔm dat, if yu it bɔku bɔku kabɔhaydrɛt lɛk rays ɛn bred bifo yu bigin di keto it, i go tek lɔng tɛm fɔ mek yu bɔdi nɔ gɛt in glukɔs we i dɔn kip, so i go tek lɔng tɛm fɔ go insay ketosis.
Wɛl, lɛ wi si wetin na di bɛnifit dɛn we dis ketosis gɛt.
Risach pan di keto it ɛn ketosis dɔn fɛn sɔm wɛlbɔdi bɛnifit dɛn.
1. We yu de lɔs yu wet: Dis na di men rizin we mek bɔku pipul dɛn de fala di keto it. Ketosis de bɔn di fat we dɛn dɔn kip, we kin mek yu nɔ gɛt bɔku bɔku bɔdi. dis de εp fכ ridyus di vishכnal fεt, spεshal wan na di bכdi . Dɔn bak, di bɔku fat ɛn prɔtin we de insay di it de mek pɔsin nɔ angri ɛn i de kɔntrol di it we i de it ɔltɛm.
2. Kɔntrol Epilepsy: Dɔktɔ dɛn kin se di keto it fɔ kɔntrol di epilepsy, mɔ pan sɔm pikin dɛn we nɔ kin ansa fayn to mɛrɛsin. dεn fכnshכn se we di bren de yuz kεtכn insted כf glukכs, di bren in εksaytabiliti de chenj εn di sεiz dεm de rεdכks.
3. Nɛvɔ sistɛm sik dɛm: Risach dɔn sho se di keto it kin gi sɔm rilif fɔ sik dɛm lɛk Alzaima sik , ɔtizm, ɛn sɔm kayn bren kansa ( glioblastoma ).
4. Tayp 2 Dayabitis Manejmɛnt: Bikɔs i de stɔp di kabɔhaydrɛt, i de ɛp fɔ kɔntrol di blɔd shuga lɛvɛl ɛn ɛp fɔ mek yu nɔ gɛt bɔku bɔku bɔdi. Bɔt if yu gɛt dayabitis, yu fɔ rili go to yu dɔktɔ bifo yu bigin fɔ it dis kayn it.
5. Ridyus di risk fɔ gɛt at sik: Lɔs blɔd prɛshɔn, inkrisayz HDL kɔlɔstrel, we fayn fɔ di bɔdiDis it kin ɛp fɔ mek di lɛvɛl go ɔp ɛn ridyus wan kayn bad bad fat we dɛn kɔl triglisɛrɛyd.
Apat frɔm dat, sɔm pipul dɛn kin ripɔt se dɛn kin fil klia ɛn gɛt mɔ trɛnk we dɛn de na wan stet we dɛn kɔl ketosis.
Bɔt wi nid fɔ luk bak di ɔda say na di kɔyn - wetin na di sayd ɛfɛkt dɛn?
Pan ɔl we di keto it gɛt in bɛnifit, i nɔ izi fɔ ɔlman. Sɔm sayd ɛfɛkt dɛn kin de.
we di bכdi fכs chenj to kεtosis, sכm pipul dεn kin gεt wan kכndyushכn we dεn kכl "keto flu." I tan lɛk se yu gɛt di flu.
- Ed de at
- Vɔmit ɛn nɔs
- Wok tranga wan
- Wɔri
Dis sik kin dɔn insay sɔm dez. Apat frɔm dat, ɔda bad bad tin dɛn de we kin apin:
- Kεto Briz: We di kεtכn dεm kכmכt na di bכdi, wan kכmpawnd we dεn kכl aseton kin mek wan difrεnt smel frכm di briz.
- Kɔnstipɛshɔn: Wi kin gɛt bɔku pan wi fayv frɔm it dɛn we gɛt kabɔhaydrɛt. Kɔnstipɛshɔn kin apin we dɛn stɔp dɛn tin ya.
- Nɔ ebul slip.
- Di wata we nɔ de na di bɔdi.
- Osteopenia: Bɔn dɛn kin wik as tɛm de go.
- di kכlestכl lεvεl dεm we de go כp (Hyperlipidemia).
- Risk fɔ gɛt ston na di kidni.
I rili impɔtant: Di difrɛns bitwin Ketosis ɛn Dayabitik Ketoacidosis (DKA) .
Dis na di pat we impɔtant pas ɔl na dis atikul. Bɔku pipul dɛn kin kɔnfyus ketosis wit Dayabitik Kɛtoacidosis (DKA) . Dis na tu tin dɛn we rili difrɛn.
Kεtosis na mεtabolik prכsεs we dεn kכntrol, we nכ de du bad, bכt DKA na imejensi we de mek yu layf de pan denja we nid fכ go na mεtabolik kwik kwik wan.
Lɛ wi luk di difrɛns bitwin di tu dis we.
| Di kwaliti we pɔsin gɛt | Ketosis we dɛn kɔl | Dayabitik ketoasidכsis (DKA) . |
|---|---|---|
| Pozishɔn | wan nכmal, mεtabolik prכsεs we dεn kin kכntro. | Wan mɛdikal imejensi we kin mek pɔsin in layf de pan denja. |
| Udat dɛn kin afɛkt? | I kin apin pan ɛni wɛl bɔdi pɔrsin wae de pan keto diet ɛn fast. | Bɔrku tɛm na pipul dɛm wae gɛt Tayp 1 Dayabitis ɛn sɔmtɛm na pipul dɛm wae gɛt Tayp 2 Dayabitis wae dɛn nɔr kin kɔntrol. |
| Insulin lɛvɛl | Pan ɔl we i smɔl, insulin de na di bɔdi fɔ kɔntrol di we aw dɛn de mek di kitɔn. | Insulin nɔ bɔku ɔ i nɔ gɛt am. |
| Keton lɛvɛl dɛn | I de go ɔp, bɔt i de na wan lɛvul we pɔsin kin ebul fɔ manej. | Go to wan rili ay, we dɛn nɔ ebul fɔ kɔntrol . |
| Di asid we de na di blɔd | Di blɔd nɔ kin bi asid. di pH valyu de stil de na nכmal lεvεl. | Di blɔd kin bi asid we denja . Dis na di rizin we mek dɛn kɔl am "acidosis." |
Insay DKA, di sɛl dɛn nɔ kin ebul fɔ yuz glukɔs bikɔs insulin nɔ de. dis de mek di bכdi de bכn fεt we i nכ de kכntro εn i de mek bכku kεtכn dεm. Dis kin mek di blɔd gɛt asid, nɔ gɛt wata na di bɔdi, di ɔgan dɛn we de na di bɔdi kin pwɛl, ɛn ivin day. So, if yu gɛt dayabitis, i rili denja fɔ bigin it keto it we yu nɔ go to yu dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- Kεtosis na nεchכral prכsεs we di bכdi de bכn fεt fכ εnεji. Bɔku tɛm, dis nɔ kin ambɔg pɔsin.
- di kεto it na vεri lכw kabohaydret, hכy fεt it we de put di bכdi insay wan stet fכ kεtosis.
- Pan ɔl we bɛnifit dɛn de lɛk fɔ lɛf fɔ it bɔku bɔku it ɛn fɔ kɔntrol di sik we dɛn kɔl epilepsy, sɔm bad tin dɛn de bak lɛk we pɔsin kin gɛt bɛlɛ, fɔ blo bad, ɛn fɔ mek pɔsin gɛt wɛlbɔdi fɔ lɔng tɛm.
- Di keto diet nɔto fɔ ɔlman. Mek shɔ se yu tɔk to yu dɔktɔ bifo yu bigin fɔ it ɛni spɛshal it, mɔ if yu gɛt ɔda sik dɛn lɛk dayabitis, at sik, ɔ kidni sik.
- Kεtosis εn dayabεtik kεtoasidכsis (DKA) na tu kכmplit difrεnt kכndyushכn dεm. DKA na imejensi we kin mek pɔsin in layf de pan denja.
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