Kua rongo koe i te kupu 'Ketosis'? Tērā pea kua kitea e koe i roto i ngā kōrero mō te whakaiti taumaha, i te ipurangi rānei. He tukanga whakamīharo, he uaua hoki e tupu ana i roto i tō tinana. I tēnei rā, me kōrero tātou mō te ketosis, me pēhea tōna pānga ki a koe, me ngā painga me ngā huakore, e whakamāramahia ana i roto i ngā kupu māmā ka taea e koe te mārama.
He aha tonu te tukanga o te Ketosis?
Ki te whakarapopoto, ko te ketosis he āhua e whakamahia ana e tō tinana te ngako hei pūtake matua mōna. Whakaarohia tō tinana hei waka. Ko te tikanga, ko te wahie e rere ana i tēnei waka ko te hukahuka. Ka whiwhi tātou i te hukahuka mai i ngā warowaihā i roto i ngā kai e kainga ana e tātou, pērā i te raihi, te taro, te rīwai, ngā hua, me te huka.
Ina kai koe i ngā warowaihā, ka wahia e tō tinana hei hukahuka. Ka whakaratohia e tēnei hukahuka he pūngao ki ngā pūtau o tō tinana, he rite tonu ki te utu i tō waea. Ka rongoatia te hukahuka taikaha ki roto i te ate hei whakamahi ā muri ake nei.
Heoi, he aha te mea ka puta mēnā ka tino whakaitihia e koe te nui o te warowaihā e kainga ana? Kia pau te hukahuka e rongoa ana i roto i te ate, ka kati te ara pūngao matua o te tinana. Koinei te wāhi e whakaatu ai tō tātou tinana i tōna mohio; ka kitea e ia he ara hou hei whakaputa pūngao mā te tīmata ki te tahu i te ngako tinana e rongoa ana.
I te tahunga o te ngako, ka hangaia e te tinana ngā matū e kiia nei ko ngā 'ketones' me ngā 'ketone bodies' hei hua taha. Kātahi ka noho ēnei ketone hei puna pūngao matua mō tō roro me ētahi atu wāhanga o tō tinana. Ina whakaputa pūngao te tinana mai i te ngako i tēnei ara, ka piki ake ngā taumata ketone i roto i te toto. Koinei te āhua e kiia nei e tātou ko te ketosis .
Ko te mea pono, he iti noa ngā ketone e hangaia ana e tō tātou ate. Heoi, ina whakaitihia e tātou te kai hukahuka, ka heke hoki ngā taumata o te insulin. Ka whiwhi te ate i tētahi tohu: "He iti te hukahuka; tīmata te hanga ketone hei whakarato pūngao mō te roro." Koinei te wā ka piki ake te hanga ketone. Ko te ngako e whakamahia ana hei hanga i ēnei ketone ka ahu mai i te kai e kainga ana e tātou (e mōhiotia ana ko te 'nutritional ketosis') i te ngako rānei kua rongoatia kētia i roto i ō tātou tinana.
Nā, he aha te Kai Keto?
Kua rongo pea koe i te 'Keto Diet', te 'Ketogenic Diet' rānei. Koinei te tauira kai matua e āwhina ana i te neke i tō tinana ki te āhua ketosis. Ko te whāinga o tēnei kai he whakarerekē i te whakamahinga a tō tinana i te kai. Ka whakangungu i te tinana kua taunga ki te whiwhi pūngao mai i ngā warowaihā hei tahu ngako hei pūngao.
He nui te ngako i roto i te Kai Keto, he taurite te pūmua, ā, he iti rawa te warowaihā. Ko te kai keto paerewa he 70%–80% te ngako, 10%–20% te pūmua, me te 5%–10% iti o te warowaihā.
He aha ngā kai ka taea e koe te kai i te wā o te kai Keto, ā, he aha ngā mea me karo e koe?
I te mea he iti te nui o ngā warowaihā i roto i tēnei kai, me whakaiti anō hoki e koe ētahi rōpū kai whai kiko. Hei tauira, he nui ngā warowaihā i roto i ngā witi katoa, ngā hua maha, tae atu ki ētahi huawhenua. Nō reira, me tino whakakore katoa ngā kai pēnei i te taro, te parāoa, te keke, te raihi, me te nūru. Me whakawhāiti anō hoki e koe te kai i ngā hua me ngā huawhenua.
Nō hea te ngako i roto i tēnei kai?
- Mīti me te ika
- Ngā hua manu
- Ngā nati me ngā kākano (hei tauira, ngā kāhew, ngā aramona, ngā kākano paukena)
- Pata me te kirīmi
- Tīhi
- Ngā hinu (hei tauira, te hinu kokonati, te hinu oriwa, te hinu canola)
Kia pēhea te nui o te warowaihā me whakawhāitihia ia rā hei uru ki te Ketosis?
Hei whakauru atu ki te ketosis, me pupuri hoki e koe te nui o te warowaihā e kainga ana i ia rā i raro i te 50 karamu . Kei te mārama koe? He iti iho tēnā i te nui o te warowaihā i roto i te toru poro taro, i ngā panana e rua, i te kotahi kapu rimurapa rānei.
Kia pēhea te roa ka tae ki te Ketosis?
Ki te kai koe i waenga i te 20 me te 50 karamu o ngā warowaihā ia rā, ka taea e koe te eke ki te ketosis i roto i ngā rā e rua ki te whā. Heoi, kāore tēnei e rite mō te katoa. Mō ētahi, ka roa pea ki te wiki. He maha ngā āhuatanga e pā ana ki tēnei.
He aha ngā pānga ki tēnei?
- Tō tau.
- Ko te nui o ngā warowaihā, te ngako , me te pūmua e kainga ana e koe.
- Tō taumata korikori tinana.
- Tō pākia o te tinana .
- Te hauora o tō moe.
- Tō taumata ahotea .
Kia maumahara, ki te mea he nui ngā warowaihā e kai ana koe i mua i te tīmatanga o te kai keto, tera pea ka roa ake te wā e uru ai koe ki te ketosis ki te whakataurite ki te tangata kua kai kē i te kai iti-warowaihā. Ko te take o tēnei, me whakapau tuatahi e tō tinana tōna huka kua rongoatia.
I ētahi wā, e kiia ana ko te 'nohopuku wā poto' ka āwhina i te tere ake o te ketosis. He maha ngā tāngata e mahi ana i tēnei mā te kai i ā rātou kai katoa o ia rā i roto i te matapihi 8-hāora, me te nohopuku mō ngā haora 16 e toe ana.
He aha ngā painga o te Ketosis?
Kua whakaatuhia e ngā rangahau he maha ngā painga hauora ka puta mai i te ketosis.
Ko te mea nui, he āwhina ki te whakaiti i te taumaha . Ka taea e tēnei tukanga te whakaiti i te hiakai , ā, ka taea hoki te whakaiti i te nui o tāu kai. Ina koa, ka āwhina i te whakaiti i te ngako visceral kāore e hiahiatia i roto i te puku, me te pupuri pea i te papatipu uaua hiroki.
Ko ētahi atu painga pea ko:
- Mate haurangi : He maha ngā tākuta e taunaki ana i te Kai Keto mō ngā tamariki e pangia ana e te mate haurangi hei whakaiti, hei whakamutu rānei i ngā mate haurangi. Ka mahi mā te whakarerekē i ētahi tauira whakaohooho i roto i te roro.
- Ētahi atu āhuatanga pūnaha io: E ai ki ngā rangahau, ka taea e te Kai Keto te whakaora i ngā āhuatanga pēnei i te mate a Alzheimer, te autism, me ētahi mate pukupuku roro pēnei i te glioblastoma.
- Mate huka momo 2: Mō te hunga he mate huka momo 2, ka taea e te Kai Keto te āwhina i te whakaiti taumaha me te whakahaere i ngā taumata huka toto.
- Mate ngākau: E whakaarohia ana ka taea e te Kai Keto te āwhina i te whakaiti i te mōrearea o te mate ngākau mā te whakaheke i te toto toto, te whakanui ake i te cholesterol pai (HDL), me te whakaiti i ngā triglycerides.
- Te mate pāwera: Ka āwhina pea tēnei kai ki te whakaiti i te mōrearea o te whakawhanake i te mate pāwera, e hono ana ki te mōrearea o te mate ngakau.
Hei tāpiri atu ki tēnā, e kīia ana ka taea e te ketosis te whakanui ake i tō arotahi me tō pūngao. Nā te huarahi e whiwhi pūngao ai te tinana i runga i te kai keto, ka heke pea te mumura pūnaha. E kī ana ētahi rangahau he pai ake te mahi a te roro ki ngā ketone i te hukahuka.
He pānga taha anō kei te Ketosis?
Ahakoa he maha ngā painga o te Kai Keto, tera pea ētahi pānga taha. He rite ki ngā taha e rua o te moni kotahi.
I ngā rā tuatahi o te urunga ki te ketosis, ka pāngia ētahi tāngata e te āhua e kiia nei ko te 'keto flu' , tae atu ki ngā tohu pēnei i te puku mamae, te ānini, te ngenge rānei.
Ko ētahi atu pānga taha pea ko:
- Ngā panonitanga o te haunga manawa ('manawa keto').
- Te mate kōroke.
- Te kore moe.
- Te maroketanga.
- Te hekenga o te kiato o te wheua (osteopenia) me te mōrearea o te whati wheua.
- Te nui o te cholesterol (hyperlipidemia).
- Ngā kōhatu whatukuhu.
Nō reira, he mea tino nui kia kōrero koe ki te tākuta i mua i te tīmatanga o te kai Keto. He mea tino nui tēnei mēnā he mate hauora anō tōu.
He aha te rerekētanga i waenga i te Ketosis me te Diabetic Ketoacidosis (DKA)?
He tokomaha e whakapoauau ana i ēnei mea e rua, ā, he meahe whakaaro hē tino morearea pea te whakakotahi i te ketosis me te 'Diabetic Ketoacidosis' (DKA), ka pā ki te hunga mate huka (me te hunga kāore pea i te mōhio kei a rātou te mate huka).
He rerekē rawa ngā āhua e rua nei.
* Ketosis: Ahakoa kei roto i ō toto ngā ketone, kāore i te tino teitei te taumata hei whakapōrearea i te waikawa o tō toto. Ka puta tēnei i te nuinga o te wā i te wā e nohopuku ana, i te wā rānei e whai ana i te kai iti-warowaihā. Kāore te ketosis i te kino.
* Ketoacidosis Mate Huka (DKA): He mate tino morearea tēnei, he mate morearea ki te ora , e pā ana ki te hunga mate huka. Ka puta tēnei ina piki haere ngā ketone i te kore o te insulin, ka hua ake he waikawa toto. Me rapu awhina hauora tonu te DKA.
Nō reira, kaua e whakapoauau i ngā mea e rua. Mena he mate huka tōu, me kōrero ki tō tākuta i mua i te whakaaro ki te kai Keto.
Ngā whakaaro whakamutunga hei maumahara
He tukanga pākia tūturu te ketosis e tahuna ai te ngako e tō tinana hei pūngao. Tērā pea ka tukuna e te Kai Keto ngā painga pēnei i te whakaheke taumaha, te whakanui ake i te pūngao, me te whakahaere i ētahi mate pūmau.
Heoi, ehara tēnei kai i te mea mā te katoa, ā, he uaua pea te pupuri tonu. Tērā pea ka puta ngā pānga taha pēnei i te 'manawa keto' me te mate puku.
Nō reira, ki te hiahia koe ki ngā painga hauora o te ketosis, ko te huarahi pai ko te pātai atu ki tō tākuta mēnā he pai, he haumaru hoki tēnei kai māu. Ka taea e rātou te aromatawai i tō āhua hauora me te whakarato i ngā tohutohu pai rawa atu. Kia maumahara, he rerekē te tinana o te katoa, nō reira ko te mea e pai ana mō tētahi tangata, kāore pea e pai mō tētahi atu.
Ngā Kupumatua: Ketosis, Kai Keto, Warowaihā, Tahu Ngako, Whakaiti Taumaha, Ketones, Ngā Painga Hauora
