Wakambonzwa here izwi rekuti 'Ketosis'? Ungave wakamboriona muhurukuro dzekudzikisa uremu kana online. Inzira inonakidza uye yakaoma iri kuitika mumuviri wako. Nhasi, ngatitaurei nezvekuti ketosis chii, kuti inokubata sei, uye zvakanakira nezvakaipa, zvinotsanangurwa nemashoko akareruka aunonzwisisa zviri nyore.
Chii chaizvo chinonzi maitiro eKetosis?
Muchidimbu, ketosis inyaya iyo muviri wako unoshandisa mafuta zvakanyanya senzvimbo huru yemafuta. Funga nezvemuviri wako senzira yekufambisa mafuta . Kazhinji, mafuta anoshandiswa nemotokari iyi iglucose. Tinowana glucose kubva mumakabhohaidhiretsi ari muchikafu chatinodya, senge mupunga, chingwa, mbatatisi, michero, uye shuga.
Kana ukadya makabhohaidhiretsi, muviri wako unoaputsa kuita glucose. Glucose iyi inopa simba kumasero emuviri wako, sekunge uchichaja foni yako. Glucose yakawandisa inochengetwa muchiropa kuti izoshandiswa gare gare.
Zvisinei, chii chinoitika kana ukaderedza zvakanyanya kudya kwako makabhohaidhiretsi? Kana shuga yakachengetwa muchiropa yapera, nzira huru yesimba remuviri inovharwa. Apa ndipo panoratidza muviri wedu njere dzawo; unowana nzira itsva yekugadzira simba nekutanga kupisa mafuta emuviri akachengetwa.
Mafuta paanopiswa, muviri unogadzira makemikari anonzi 'ketones' kana kuti 'ketone bodies' semugumisiro. Maketone aya anobva ava sosi huru yesimba kuuropi hwako nedzimwe nhengo dzemuviri wako. Kana muviri ukapa simba kubva kumafuta nenzira iyi, huwandu hweketone muropa hunokwira. Iyi ndiyo mamiriro atinodaidza kuti ketosis .
Muchokwadi, chiropa chedu chinoburitsa ma ketone mashoma. Zvisinei, patinoderedza kudya kweglucose, huwandu hwe insulin yedu hunodzikirawo. Chiropa chinowana chiratidzo chekuti: "Glucose yakaderera; tanga kugadzira ma ketone kuti ape simba kuuropi." Apa ndipo panowedzera kugadzirwa kwe ketone. Mafuta anoshandiswa kugadzira ma ketone aya anogona kubva muchikafu chatinodya (chinozivikanwa se 'nutritional ketosis') kana kubva kumafuta akatochengetwa mumiviri yedu.
Saka, chii chinonzi Keto Diet?
Ungave wakambonzwa nezve 'Keto Diet' kana 'Ketogenic Diet.' Iyi ndiyo nzira huru yekudya inobatsira kushandura muviri wako kuita mamiriro eketosis. Chinangwa chekudya uku ndechekuchinja mashandisiro anoita muviri wako chikafu. Inodzidzisa muviri wakajaira kuwana simba kubva kumakabhohaidhiretsi kuti upise mafuta kuti uwane simba panzvimbo pezvo.
Kudya kweKeto kuzere nemafuta, mapuroteni ari pakati nepakati, uye makabhohaidhiretsi mashoma. Kudya kweketo kwakajairika kunowanzo kuve nemafuta angangoita 70%–80%, mapuroteni 10%–20%, uye chikamu chidiki chemakabhohaidhiretsi 5%–10%.
Chii chaunogona kudya paKeto Diet, uye chii chaunofanira kudzivisa?
Sezvo kudya uku kuchirambidza kudya zvakawanda zvine makabhohaidhiretsi, uchafanirawo kuderedza kudya mamwe mapoka ezvekudya zvinovaka muviri. Semuenzaniso, zviyo zvese, michero yakawanda, uye kunyange mimwe miriwo ine makabhohaidhiretsi akawanda. Saka, zvinhu zvakaita sechingwa, mabhanzi, makeke, mupunga, uye manoodles zvinofanirwa kubviswa zvachose. Uchafanirawo kuderedza kudya kwako michero nemiriwo zvakanyanya.
Saka, mafuta anobva kupi mukudya uku?
- Nyama nehove
- Mazai
- Nzungu nembeu (semuenzaniso, cashews, almonds, mbeu dzemanhanga)
- Bota nekirimu
- Chizi
- Mafuta (semuenzaniso, mafuta emuorivhi, mafuta emukokonati, mafuta emuorivhi, mafuta ecanola)
Unofanira kuderedza makabhohaidhiretsi akawanda sei pazuva kuti upinde muKetosis?
Kuti upinde uye uchengetedze ketosis, unofanira kuchengetedza kudya kwako kwemakabhohaidhiretsi zuva nezuva kuri pasi pe50 gramu . Unonzwisisa here? Izvi zvishoma pane huwandu hwemakabhohaidhiretsi muzvidimbu zvitatu zvechingwa, mabhanana maviri, kana kapu imwe chete yepasta.
Zvinotora nguva yakareba sei kuti munhu asvike paKetosis?
Kana ukadya magiramu ari pakati pe20 ne50 emacarbohydrate pazuva, unogona kusvika pakuva neketosis mukati memazuva maviri kusvika mana. Zvisinei, izvi hazvina kufanana kune wese munhu. Kune vamwe, zvinogona kutora kusvika vhiki. Zvinhu zvakawanda zvinopesvedzera izvi.
Chii chinokanganisa izvi?
- Zera rako.
- Huwandu hwemakabhohaidhiretsi, mafuta , uye mapuroteni aunodya.
- Danho rako rekuita zvemuviri.
- Kugayiwa kwemuviri wako.
- Hutano hwako hwekurara .
- Kushushikana kwako.
Rangarira kuti kana uri munhu anodya makabhohaidhiretsi akawanda usati watanga kudya keto, zvinogona kutora nguva yakareba kuti upinde muketosis zvichienzaniswa nemunhu aitove ari pakudya kwekabhohaidhiretsi shoma. Chikonzero cheizvi ndechekuti muviri wako unofanira kutanga wabvisa shuga yawakachengeta.
Dzimwe nguva, 'kutsanya nguva nenguva' kunonzi kunobatsira kusvika pakuva neketosis nekukurumidza. Vanhu vazhinji vanoita izvi nekudya chikafu chavo chezuva nezuva mukati memaawa masere uye kutsanya kwemaawa gumi nematanhatu asara.
Ndezvipi zvakanakira Ketosis?
Ongororo dzakaratidza kuti ketosis inogona kupa mabhenefiti akawanda pahutano.
Chinonyanya kukosha ndechekuti zvinobatsira mukuderedza uremu . Maitiro aya anogona kuderedza nzara , izvo zvinogona kuderedza huwandu hwekudya kwaunodya. Zvikuru, zvinobatsira kuderedza mafuta emuviri asingadiwe mudumbu, ukuwo zvichigona kuchengetedza tsandanyama dzakatetepa.
Zvimwe zvinobatsira zvinogona kusanganisira:
- Pfari : Vanachiremba vanowanzo kurudzira Keto Diet yevana vane pfari kuti vaderedze kana kuti vamise pfari. Inoshanda nekuchinja mamwe maitiro ekufema muuropi.
- Zvimwe zvirwere zvetsinga: Tsvagiridzo inoratidza kuti Keto Diet inogona kupa zororo kune zvirwere zvakaita seAlzheimer's disease, autism, uye mamwe magomarara europi akadai seglioblastoma.
- Chirwere cheshuga cherudzi rwechipiri: Kune avo vane chirwere cheshuga cherudzi rwechipiri, Keto Diet inogona kubatsira mukuderedza uremu uye kudzora huwandu hweshuga muropa.
- Chirwere chemwoyo: Zvinokurudzirwa kuti Keto Diet inogona kubatsira kuderedza njodzi yechirwere chemwoyo nekuderedza BP, kuwedzera cholesterol yakanaka (HDL), uye kuderedza triglycerides.
- Metabolic syndrome: Kudya uku kunogona kubatsira kuderedza njodzi yekubatwa ne metabolic syndrome, iyo inobatanidzwa nenjodzi yechirwere chemwoyo.
Uyezve, zvinonzi ketosis inogona kuwedzera kutarisisa kwako nesimba. Nekuda kwenzira iyo muviri unowana simba pakudya keto, kuzvimba kwemuviri kunogona kudzikira. Dzimwe ongororo dzinoratidza kuti uropi hunogona kushanda zvakanaka pamaketones pane glucose.
Pane migumisiro yakaipa here kuKetosis?
Kunyange zvazvo Keto Diet ine mabhenefiti akawanda, pane zvimwe zvinogona kukonzera matambudziko. Zvakafanana nemativi maviri emari.
Mumazuva mashoma ekutanga ekupinda muketosis, vamwe vanhu vanogona kusangana nemamiriro ezvinhu anonzi 'keto flu' , ayo anogona kusanganisira zviratidzo zvakaita sekurwadziwa mudumbu, musoro, kana kuneta.
Mimwe migumisiro inogona kuitika inosanganisira:
- Kuchinja kwekunhuhwirira kwemweya ('keto breath').
- Kuzvimba.
- Kushaya hope.
- Kushaya mvura mumuviri.
- Kuderera kwehuwandu hwemapfupa (osteopenia) uye njodzi yekutyoka kwemapfupa.
- Kolesteroli yakakwira (hyperlipidemia).
- Matombo eitsvo.
Saka, zvakakosha kubvunza chiremba usati watanga Keto Diet. Izvi zvinonyanya kukosha kana uine zvimwe zvirwere.
Ndeupi musiyano uripo pakati peKetosis neDiabetic Ketoacidosis (DKA)?
Vanhu vazhinji vanovhiringidza izvi zviviri, uye inyayapfungwa dzisina kunaka dzinogona kuva nengozi yekubatanidza ketosis ne'Diabetic Ketoacidosis' (DKA), iyo inogona kukanganisa vanhu vane chirwere cheshuga (kana avo vangave vasingazive kuti vanacho).
Aya mamiriro maviri akasiyana zvachose.
* Ketosis: Kunyange zvazvo uine ma ketone muropa rako, huwandu hwacho hahuna kukwana kuti ropa rako rive neacidic ine njodzi. Izvi zvinowanzoitika panguva yekutsanya kana kana uchitevera kudya kusina makabhohaidhiretsi akawanda. Ketosis haina njodzi.
* Diabetic Ketoacidosis (DKA): Ichi chirwere chine njodzi zvikuru, chinouraya chinobata vanhu vane chirwere cheshuga. Chinoitika kana kushaikwa kwe insulin kuchiita kuti ma ketones akwire zvakanyanya, zvichikonzera acid muropa. DKA inoda kurapwa nekukurumidza.
Saka, musavhiringidza zvinhu zviviri izvi. Kana uine chirwere cheshuga, taura nachiremba wako usati wafunga nezveKeto Diet.
Pfungwa dzekupedzisira dzekurangarira
Ketosis inzira yechisikigo yekuchinja muviri apo muviri wako unopisa mafuta kuti uwane simba. Keto Diet inogona kupa mabhenefiti akadai sekudzikira uremu, kuwedzera simba, uye kurapwa kwemamwe marwere asingaperi.
Zvisinei, kudya uku hakusi kwemunhu wese uye kunogona kuoma kuchengetedza. Migumisiro yakaipa yakaita se 'keto breath' uye kuvimbiwa zvinogona kuitika.
Saka, kana uchifarira mabhenefiti e ketosis pahutano, nzira yakanakisisa ndeyekubvunza chiremba wako kana kudya uku kwakakunakira uye kwakachengeteka. Vanogona kuongorora hutano hwako uye kupa gwara rakanakisisa. Yeuka, muviri wemunhu wese wakasiyana, saka zvinoshanda kune mumwe munhu zvingasashanda kune mumwe.
Mazwi Akakosha: Ketosis, Kudya kweKeto, Makabhohaidhiretsi, Kupisa Mafuta, Kuderedza Huremu, Maketoni, Mabhenefiti Ehutano
