Ketosis ndi Zakudya za Keto: Kodi Ndi Zabwinodi Mthupi? Tiyeni Tidziwe Zoona

Masiku ano muyenera kuti mukumva zambiri za "Keto Diet" sichoncho? Anthu ambiri amanena kuti akuchita izi kuti achepetse thupi ndikukhala ndi thanzi labwino. Chifukwa chake, tikamachita izi moyenera, njira yapadera yomwe imachitika m'thupi lathu imatchedwa "Ketosis". Mwina mwachita mantha mutamva mawu awa. Chifukwa tikulankhula za vuto lofananalo, koma loopsa. Chabwino, musachite mantha. Munkhaniyi lero, tikambirana momveka bwino, mwachidule, za zomwe ketosis ili, zomwe keto diet ili, zabwino zake ndi zoyipa zake, komanso makamaka zomwe tiyenera kusamala nazo.

Choyamba, kodi Ketosis ndi chiyani?

Ndi zophweka kwambiri. Ketosis ndi njira yomwe thupi lanu limagwiritsa ntchito mafuta ngati mafuta ake kuti lipange mphamvu.

Tsopano mwina mukuganiza kuti, "Ndiye thupi lathu nthawi zambiri limagwiritsa ntchito chiyani kuti likhale ndi mphamvu?" Kawirikawiri, gwero lalikulu la mphamvu la thupi lathu, monga mafuta a galimoto, ndi shuga . Timapeza shuga wamtunduwu wotchedwa shuga kuchokera ku chakudya chomwe timadya, chomwe ndi zakudya zomwe zili ndi wowuma ndi shuga. Tikamadya mpunga, buledi, Zakudya zokhwasula-khwasula, mbatata, mbatata, ndi mitundu yambiri ya zipatso, thupi lathu limagaya chakudyacho ndikusintha kukhala shuga.

Glucose iyi ndi imene maselo a thupi lathu amagwiritsa ntchito popanga mphamvu zomwe amafunikira kuti azithamanga, kulumpha, ndi kugwira ntchito tsiku lonse. Glucose yotsalayo imasungidwa m'chiwindi chathu ndipo imatulutsidwa pang'ono ikafunika.

Tangoganizani kuti mwachepetsa kwambiri kudya chakudya cham'thupi. Nanga chimachitika ndi chiyani? Kuchuluka kwa shuga m'thupi lanu sikukwanira. Shuga wosungidwa m'chiwindi nawonso watha. Tsopano thupi likufunika mphamvu, koma lilibe mafuta enieni (shuga). Lili ngati galimoto yomwe yatha mafuta.

Thupi limayamba kuwotcha mafuta awa. Mafuta akatenthedwa, chinthu china chotchedwa ma ketone chimapangidwa. Ma ketone amenewa amakhala mafuta atsopano ku ubongo ndi thupi lathu m'malo mwa shuga. Izi zimawonjezera kuchuluka kwa ma ketone m'magazi, ndipo timatcha izi kuti boma la ketosis , komwe thupi limagwiritsa ntchito ma ketone makamaka kuti likhale ndi mphamvu.

Ndiye kodi Keto Diet ndi chiyani?

Zakudya za ketogenic ndi zakudya zomwe zimaika matupi athu mu mkhalidwe wa ketosis mwadala komanso mwadongosolo. Izi zimaphatikizapo kuchepetsa kwambiri kuchuluka kwa chakudya chomwe timadya komanso m'malo mwake kudya zakudya zambiri zokhala ndi mafuta ambiri.

Kapangidwe ka zakudya za keto nthawi zambiri kamawoneka motere:

• Mafuta: 70% - 80%
• Mapuloteni: 10% - 20%
• Chakudya: 5% - 10%

Monga mukuonera, izi n’zosiyana kwambiri ndi zakudya zomwe timadya nthawi zonse. Chifukwa tiyenera kupewa zakudya zokhala ndi sitachi monga mpunga, buledi, jackfruit, buledi, mbatata, zipatso zokhala ndi shuga wambiri, ndi tirigu. M’malo mwake, timaika patsogolo zakudya zomwe zimapatsa mafuta.

Kodi mufunika ndalama zingati kuti muchepetse chakudya kuti mulowe mu ketosis?

Kawirikawiri, kuti mulowe ndikusunga ketosis, muyenera kudya magalamu oposa 50 a chakudya patsiku.Muyenera kuchepetsa kudya. Zakudya zina zolimbitsa thupi za keto zimachepetsa kudya mpaka magalamu 20 okha. Taganizirani izi, pafupifupi magawo atatu a buledi wamba ali ndi magalamu 50. Kenako mudzamvetsa kuchuluka kwa chakudya chomwe muyenera kuchepetsa.

Kodi zimatenga nthawi yayitali bwanji kuti ketosis ilowe m'thupi?

Ngati mudya pakati pa magalamu 20-50 a chakudya patsiku, thupi lanu nthawi zambiri limayamba kulowa mu ketosis mkati mwa masiku awiri kapena anayi . Komabe, nthawi imeneyi si yofanana kwa aliyense. Kwa anthu ena, zimatha kutenga sabata kapena kuposerapo. Pali zifukwa zingapo zomwe zimapangitsa izi:

• Zaka zanu: Chifukwa kagayidwe kachakudya kamasintha ndi ukalamba.
• Zakudya zanu: Chiŵerengero cha mafuta, mapuloteni, ndi chakudya chomwe mumadya.
• Kuchita masewera olimbitsa thupi: Kuchuluka kwa masewera olimbitsa thupi omwe mumachita.
• Kagayidwe kachakudya: Matupi a anthu ena amawotcha mafuta mwachangu.
• Kugona ndi kupsinjika maganizo: Izi zingakhudzenso mahomoni ndikuchedwetsa kulowa kwa ketosis.

Kuphatikiza apo, ngati mudya chakudya chambiri monga mpunga ndi buledi musanayambe kudya keto, zimatenga nthawi yayitali kuti thupi lanu lichepetse shuga m'thupi, kotero zimatenga nthawi yayitali kuti ketosis ilowe m'thupi.

Tiyeni tiwone ubwino wa ketosis iyi.

Kafukufuku wokhudza zakudya za keto ndi ketosis wapeza zabwino zingapo pa thanzi.

1. Kuchepetsa thupi: Ichi ndi chifukwa chachikulu chomwe anthu ambiri amatsatira zakudya za keto. Ketosis imawotcha mafuta osungidwa, zomwe zimapangitsa kuti thupi lichepe. Izi zimathandiza kuchepetsa mafuta a m'mimba, makamaka m'mimba . Komanso, mafuta ndi mapuloteni ambiri m'zakudya amachepetsa njala ndipo amaletsa kudya pafupipafupi.

2. Kuletsa Khunyu: Madokotala amalimbikitsa kudya keto kuti achepetse khunyu, makamaka kwa ana ena omwe salandira bwino mankhwala. Zapezeka kuti ubongo ukagwiritsa ntchito ketone m'malo mwa shuga, kusintha kwa kusangalala kwa ubongo ndi kugwidwa kwa khunyu kumachepa.

3. Matenda a mitsempha: Kafukufuku akusonyeza kuti zakudya za keto zingathandize kuchepetsa matenda monga matenda a Alzheimer's , autism, ndi mitundu ina ya khansa ya muubongo ( glioblastoma ).

4. Kusamalira Matenda a Shuga a Mtundu Wachiwiri: Popeza amachepetsa chakudya, amathandiza kuwongolera kuchuluka kwa shuga m'magazi komanso amathandiza kuchepetsa thupi. Komabe, ngati muli ndi matenda a shuga, muyenera kufunsa dokotala wanu musanayambe kudya zakudya zamtunduwu.

5. Kuchepetsa chiopsezo cha matenda a mtima: Kuchepetsa kuthamanga kwa magazi, kuwonjezera cholesterol ya HDL, yomwe ndi yabwino kwa thupiZakudya zimenezi zingathandize kukweza milingo ndikuchepetsa mtundu wa mafuta oopsa otchedwa triglycerides.

Kuphatikiza apo, anthu ena amanena kuti amamva bwino komanso amphamvu kwambiri akakhala ndi ketosis.

Koma tiyeneranso kuyang'ana mbali ina ya ndalama - kodi zotsatira zake ndi ziti?

Ngakhale kuti zakudya za keto zili ndi ubwino wake, sizophweka kwa aliyense. Pakhoza kukhala zotsatirapo zake.

Thupi likayamba kusintha kukhala ketosis, anthu ena amakumana ndi vuto lotchedwa "keto flu." Zili ngati kukhala ndi chimfine.

• Mutu
• Kusanza ndi nseru
• Ntchito yolimba
• Nkhawa

Vutoli nthawi zambiri limatha pakatha masiku ochepa. Kuphatikiza apo, palinso zotsatirapo zina:

• Mpweya wa Keto: Pamene ma ketone atuluka m'thupi, mankhwala otchedwa acetone amatha kuyambitsa fungo losiyana kuchokera mu mpweya.
• Kudzimbidwa: Nthawi zambiri timapeza ulusi wambiri kuchokera muzakudya za carbohydrate. Kudzimbidwa kumatha kuchitika ngati izi zili zochepa.
• Kusowa tulo.
• Kusowa madzi m'thupi.
• Kufooka kwa mafupa: Mafupa amatha kufooka pakapita nthawi.
• Kuchuluka kwa cholesterol m'magazi (hyperlipidemia).
• Kuopsa kwa miyala ya impso.

Chofunika Kwambiri: Kusiyana pakati pa Ketosis ndi Diabetic Ketoacidosis (DKA)

Iyi ndi gawo lofunika kwambiri m'nkhaniyi. Anthu ambiri amasokoneza ketosis ndi Diabetic Ketoacidosis (DKA) . Izi ndi matenda awiri osiyana kwambiri.

Tiyeni tione kusiyana pakati pa ziwirizi motere.

Mu DKA, maselo sangagwiritse ntchito shuga chifukwa palibe insulin. Zotsatira zake, thupi limawotcha mafuta mosalamulirika ndipo limapanga ma ketone ambiri. Izi zingayambitse acidity m'magazi, kutaya madzi m'thupi, kuwonongeka kwa ziwalo, komanso imfa. Chifukwa chake, ngati muli ndi matenda a shuga, ndizoopsa kwambiri kuyamba kudya keto popanda kufunsa dokotala wanu.