Momwe mungatenthe mafuta m'thupi ndikupeza mphamvu - Ketosis mwachidule

Kodi munamvapo mawu oti 'Ketosis'? Mwina munamvapo kuchokera kwa munthu amene akufuna kuchepetsa thupi, kapena munawerengapo pa intaneti. Ndi njira yosangalatsa kwambiri, koma yovuta pang'ono yomwe imachitika m'thupi lathu. Chifukwa chake, lero tikambirana za Ketosis, zomwe imachita kwa ife, komanso zabwino ndi zoyipa zake, m'chinenero chosavuta kumva.

Kodi njira imeneyi yotchedwa ketosis ndi chiyani kwenikweni?

Mwachidule, Ketosis ndi mkhalidwe umene thupi lanu limagwiritsa ntchito mafuta ngati gwero lalikulu la mphamvu. Taganizirani ngati galimoto. Mafuta omwe amayendetsa galimoto iyi nthawi zambiri amakhala shuga. Timapeza shuga uyu kuchokera ku chakudya chomwe timadya. Izi zikutanthauza kuti, kuchokera ku zinthu monga mpunga, buledi, mbatata, zipatso, ndi shuga. Tikadya chakudya ichi, chimasweka kukhala shuga m'matupi athu. Shuga uyu ndiye amapatsa mphamvu maselo athu. Zili ngati kuchajitsa mafoni athu. Shuga wotsalayo amasungidwa m'chiwindi, wokonzeka kugwiritsidwa ntchito pambuyo pake. Koma, taganizirani zomwe zimachitika ngati muchepetsa kudya chakudya cham'thupi? Shuga wosungidwa m'chiwindi ukatha, gwero lalikulu la mphamvu m'thupi limadulidwa. Kenako matupi athu amakhala anzeru kwambiri. Amapeza njira yatsopano yopangira mphamvu. Ndiye kuti, kuyamba kuwotcha mafuta osungidwa m'thupi. Tikawotcha mafuta motere, mankhwala otchedwa 'ketones' kapena 'ketone bodies' amapangidwa m'thupi lathu ngati chinthu china. Ma ketone amenewo ndiye gwero lalikulu la mphamvu ku ubongo wathu ndi ziwalo zina za thupi. Tikapanga mphamvu kuchokera ku mafuta m'thupi mwanjira imeneyi, kuchuluka kwa ma ketone m'magazi kumawonjezeka. Ndicho chimene timatcha ketosis . Kwenikweni, chiwindi chathu chimapanga ma ketone ochepa okha. Koma tikachepetsa kudya kwa shuga, kuchuluka kwa insulin m'thupi lathu kumachepanso. Kenako chiwindi chimalandira chizindikiro, "Chabwino, tsopano shuga sali okwanira, yambani kupanga ma ketone kuti apereke mphamvu ku ubongo." Pamenepo ndi pamene kupanga ma ketone kumawonjezeka. Mafuta omwe amagwiritsidwa ntchito popanga ma ketone mwanjira imeneyi akhoza kukhala mafuta ochokera ku chakudya chomwe timadya (izi zimatchedwa 'nutritional ketosis'), kapena akhoza kukhala mafuta osungidwa m'matupi athu.

Ndiye, kodi Keto Diet ndi chiyani?

Mwina munamvapo za Keto Diet kapena Ketogenic Diet. Iyi ndiyo njira yayikulu yodyera yomwe imathandiza thupi kulowa mu mkhalidwe wa ketosis. Zakudya izi zimasintha momwe thupi lathu limagwiritsira ntchito chakudya. Zimasintha momwe thupi lathu limagwiritsira ntchito chakudya. Zimasintha momwe thupi lathu limagwiritsira ntchito mafuta kuti likhale ndi mphamvu m'malo mwa chakudya. Zakudya za Keto zimakhala ndi mafuta ambiri, mapuloteni ochepa, komanso chakudya chochepa kwambiri.Ndi zimenezo. Zakudya za keto zomwe zimadyedwa nthawi zambiri zimakhala ndi mafuta pafupifupi 70% - 80%, mapuloteni 10% - 20%, ndi chakudya chochepa, pafupifupi 5% - 10%.

Kodi mungadye chiyani ndipo muyenera kuchepetsa chiyani pa Keto Diet?

Popeza chakudyachi chimaletsa pafupifupi chilichonse chomwe chili ndi chakudya cham'mawa, zakudya zina zopatsa thanzi ziyeneranso kuchepetsedwa. Mwachitsanzo, tirigu wonse, zipatso zambiri, ndi ndiwo zamasamba zina zimakhala ndi chakudya cham'mawa chochuluka. Chifukwa chake, zinthu monga buledi, ma buns, makeke, mpunga, ndi Zakudya zokhwasula-khwasula ziyenera kuchotsedwa kotheratu. Zipatso ndi ndiwo zamasamba ziyeneranso kuchepetsedwa kwambiri. Ndiye, ndi zakudya ziti zomwe zimapatsa mafuta pa chakudyachi?

• Nyama ndi nsomba
• Mazira
• Mtedza ndi mbewu (monga ma cashew, amondi, mbewu za dzungu)
• Batala ndi kirimu
• Tchizi
• Mafuta (monga mafuta a kokonati, mafuta a azitona, mafuta a canola)

Kodi muyenera kuchepetsa chakudya chamafuta chochuluka bwanji patsiku kuti mulowe mu ketosis?

Kuti mulowe ndikusunga ketosis, muyenera kuchepetsa kudya chakudya cham'thupi chomwe chimadya magalamu 50 patsiku. Mwamvetsa? Ndikochepa kuposa kuchuluka kwa chakudya chomwe chili mu magawo atatu a buledi, kapena nthochi ziwiri, kapena pafupifupi kapu imodzi ya pasitala.

Zimatenga nthawi yayitali bwanji kuti ketosis ifike?

Ngati mudya pakati pa magalamu 20 ndi 50 a chakudya patsiku, nthawi zambiri mumatha kufika pamlingo wa ketosis mkati mwa masiku awiri kapena anayi . Komabe, izi sizili zofanana kwa aliyense. Kwa ena, zimatha kutenga sabata imodzi. Pali zinthu zingapo zomwe zimakhudza izi.

Ndi zinthu ziti zomwe zimakhudza izi?

• zaka zanu.
• Kuchuluka kwa chakudya, mafuta , ndi mapuloteni omwe mumadya.
• Mlingo wanu wa zochita zolimbitsa thupi. (Mulingo wa zochita zolimbitsa thupi)
• Kagayidwe ka thupi kanu. (Kagayidwe ka thupi)
• Thanzi lanu la kugona. ( Thanzi la kugona)
• Mulingo wanu wa nkhawa . (Mulingo wa nkhawa)

Mwachitsanzo, ngati munkadya chakudya chambiri cha carbohydrate musanayambe Keto Diet, zingatenge nthawi yayitali kuti mufike pa ketosis kuposa munthu amene ali ndi zakudya zochepa za carbohydrate. Izi zili choncho chifukwa chakuti shuga m'thupi lanu amafunika kuchepetsedwa kaye. Nthawi zina, kusala kudya nthawi ndi nthawi kumati kukuthandizani kulowa mu ketosis mwachangu. Izi zimaphatikizapo kudya chakudya chanu chonse cha tsikulo mkati mwa maola 8 kuchokera nthawi ya maola 24 ndikusala kudya kwa maola 16 otsala.

Kodi ubwino wa Ketosis ndi wotani?

Kafukufuku wapeza kuti ketosis ingapereke zabwino zingapo pa thanzi.

Chofunika kwambiri, chimakuthandizani kuchepetsa thupi . Njirayi ingakuthandizeni kuchepetsa chilakolako chanu cha kudya , zomwe zingakuthandizeni kudya pang'ono. Ingakuthandizeni kuchepetsa mafuta m'mimba, makamaka kuzungulira mimba yanu, komanso ingakuthandizeni kusunga minofu yopyapyala.

Ubwino wina womwe ungakhalepo ndi monga:

• Khunyu : Madokotala amalimbikitsa Keto Diet kuti ichepetse, kapena kuletsa, khunyu, makamaka kwa ana omwe ali ndi khunyu. Izi zimagwira ntchito posintha njira zina zosangalalira muubongo.
• Matenda ena a mitsempha: Kafukufuku wasonyeza kuti Keto Diet ingathandize kuchepetsa matenda a Alzheimer's, autism spectrum disorder, ndi matenda ena a muubongo, monga glioblastoma.
• Matenda a shuga amtundu wachiwiri: Zakudya za Keto zingathandize anthu omwe ali ndi matenda a shuga amtundu wachiwiri kuchepetsa thupi komanso kuwongolera kuchuluka kwa shuga m'magazi.
• Matenda a Mtima: Zakudya za Keto zimanenedwa kuti zimachepetsa chiopsezo cha matenda a mtima mwa kuchepetsa kuthamanga kwa magazi, kuwonjezera cholesterol yabwino (HDL cholesterol), komanso kuchepetsa triglycerides.
• Matenda a Kagayidwe kachakudya: Zakudya izi zingathandizenso kuchepetsa chiopsezo cha matenda a kagayidwe kachakudya, omwe amagwirizanitsidwa ndi chiopsezo cha matenda a mtima.

Sikuti kokha, Ketosis imanenedwanso kuti imawonjezera chidwi chanu ndi mphamvu . Momwe thupi limapezera mphamvu kuchokera ku Keto Diet imachepetsa kutupa m'thupi. Kafukufuku wina akusonyeza kuti ubongo umagwira ntchito bwino kwambiri pa ketones kuposa shuga.

Kodi pali zotsatirapo zilizonse za Ketosis?

Ngakhale kuti Keto Diet ili ndi ubwino wonse, pali zotsatirapo zina zomwe zingachitike. Zili ngati mbali ziwiri za ndalama. M'masiku oyambirira a ketosis, anthu ena amatha kukhala ndi vuto lotchedwa 'keto flu' . Izi zikutanthauza zinthu monga kuvutika m'mimba, mutu, komanso kutopa. Zotsatirapo zina zomwe zingakhalepo ndi izi:

• Kusintha pang'ono kwa mpweya wochokera mkamwa ('keto breath').
• Kudzimbidwa.
• Kusowa tulo.
• Kusowa madzi m'thupi.
• Kuchepa kwa mafupa (osteopenia) ndi kusweka kwa mafupa.
• Kuchuluka kwa cholesterol (hyperlipidemia).
• Miyala ya impso.

Chifukwa chake, ndikofunikira kwambiri kulankhula ndi dokotala musanayambe kudya zakudya za keto, makamaka ngati muli ndi matenda ena.

Kodi pali kusiyana kotani pakati pa Ketosis ndi Diabetic Ketoacidosis (DKA)?

Lingaliro lolakwika lomwe anthu ambiri ali nalo, komanso lomwe lingakhale loopsa kwambiri, ndi chisokonezo pakati pa ketosis ndi Diabetic Ketoacidosis (DKA), vuto lomwe lingachitike mwa anthu omwe ali ndi matenda ashuga (ndipo mwina ngakhale omwe sakudziwa kuti ali ndi matenda ashuga).

Izi ndi zochitika ziwiri zosiyana kwambiri.

* Ketosis: Izi zimachitika pamene muli ndi ma ketone m'magazi mwanu, koma osati mu kuchuluka komwe kumakhala koopsa koyambitsa acidosis. Izi nthawi zambiri zimachitika mukasala kudya kapena mukudya zakudya zopanda chakudya chambiri. Ketosis si yoopsa.

* Matenda a shuga otchedwa ketoacidosis (DKA): Uwu ndi matenda oopsa kwambiri komanso oopsa omwe amakhudza anthu odwala matenda a shuga. Umachitika pamene kusowa kwa insulin kumayambitsa kuchuluka kwa ma ketone m'magazi, zomwe zimapangitsa kuti magazi azikhala ndi asidi. DKA imafuna chithandizo chamankhwala mwachangu.

Choncho musasokoneze zinthu ziwirizi. Ngati muli ndi matenda a shuga, kambiranani ndi dokotala wanu musanaganize zodya zakudya za keto.

Pomaliza, zinthu zoti muzikumbukira

Ketosis ndi njira yachilengedwe yogwiritsira ntchito kagayidwe kachakudya yomwe imawotcha mafuta m'thupi lathu kuti ipange mphamvu. Keto Diet ingapereke zabwino monga kuchepetsa thupi, kuwonjezera mphamvu, komanso kuthana ndi matenda ena osatha. Komabe, zakudya izi si za aliyense, ndipo zingakhale zovuta kutsatira. Palinso zotsatirapo zoyipa monga 'keto breath' ndi kudzimbidwa. Chifukwa chake, ngati mukufuna kudziwa ubwino wa ketosis pa thanzi, ndibwino kufunsa dokotala wanu ngati zakudya izi zikuyenererani komanso ngati zili bwino kwa inu. Iye akhoza kuwunika thanzi lanu ndikukupatsani upangiri woyenera. Kumbukirani, thupi la aliyense ndi losiyana, kotero zomwe zimagwira ntchito kwa munthu wina sizingagwire ntchito kwa wina.

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'Ketosis, Zakudya za Keto, Chakudya, Kuwotcha Mafuta, Kuchepetsa Thupi, Ma Ketoni, Ubwino Wathanzi