Umele ukuba uva kakhulu nge-"Keto Diet" kule mihla, akunjalo? Abantu abaninzi bathi benza olu hlobo lotya ukuze banciphise umzimba kwaye babe sempilweni. Ngoko ke, xa sisenza olu hlobo lotya lwe-keto ngokufanelekileyo, inkqubo ekhethekileyo eyenzeka emzimbeni wethu ibizwa ngokuba yi-"Ketosis". Usenokuba woyika emva kokuva eli gama. Kuba sithetha ngemeko efanayo, kodwa eyingozi. Kulungile, ungoyiki. Kweli nqaku namhlanje, siza kuthetha ngqo, ngokulula, malunga nokuba yintoni i-ketosis, yintoni i-keto diet, ziziphi izibonelelo kunye neengxaki zayo, kwaye ngakumbi oko kufuneka sikulumkele.
Okokuqala, yintoni iKetosis?
Kulula kakhulu. I-Ketosis yinkqubo apho umzimba wakho usebenzisa amafutha njenge-fuel yawo ephambili ukuvelisa amandla.
Ngoku usenokuba ucinga, "Ngoko ke yintoni edla ngokusetyenziselwa amandla ngumzimba wethu?" Ngokwesiqhelo, umthombo oyintloko wamandla emzimbeni wethu, njengepetroli yemoto, yiglucose . Sifumana olu hlobo lweswekile olubizwa ngokuba yiglucose kwiicarbohydrate esizityayo, ezikukutya okuqulethe istatshi neswekile. Xa sitya irayisi, isonka, iinoodles, iitapile, iibhatata ezimnandi, kunye neentlobo ezininzi zeziqhamo, umzimba wethu uyazondla ezo carbohydrates uze uziguqule zibe yiglucose.
Le glucose yileyo isetyenziswa ziiseli zethu zomzimba ukuvelisa amandla eziwadingayo ukuze zibaleke, zitsibe, kwaye zisebenze imini yonke. Iglucose eseleyo igcinwa esibindini sethu kwaye ikhutshwa ngamanani amancinci xa kufuneka.
Khawucinge ukuba unciphise kakhulu ukutya kwakho iicarbohydrate. Kwenzeka ntoni emva koko? Ubungakanani beglucose obufunyanwa ngumzimba wakho alwanelanga. Iglucose egcinwe esibindini nayo iphelile. Ngoku umzimba udinga amandla, kodwa awunayo i-fuel ephambili (iglucose). Kufana nemoto ephelelwe yigesi.
Ngeli xesha, imizimba yethu ifumana ngobulumko omnye umthombo wamandla. Loo mafutha agcinwe emizimbeni yethu.
Umzimba uqala ukutshisa la mafutha. Xa amafutha etshisiwe, kwakheka imveliso ebizwa ngokuba zii-ketones . Ezi ketones ziba yi-fuel entsha yengqondo yethu nasemzimbeni endaweni ye-glucose. Oku kwandisa amanqanaba ee-ketones egazini, kwaye oku sikubiza ngokuba yi-state ketosis , apho umzimba usebenzisa ii-ketones ngamandla.
Ngoko ke yintoni iKeto Diet?
Ukutya kwe-ketogenic kukutya okubeka imizimba yethu kwimeko ye-ketosis ngabom nangendlela ecwangcisiweyo. Oku kubandakanya ukunciphisa kakhulu inani lee-carbohydrates esizityayo endaweni yoko sitye ukutya okunamafutha amaninzi.
Indlela yokutya okuqhelekileyo kwe-keto idla ngokubonakala ngolu hlobo:
- Amafutha: 70% - 80%
- Iiproteni: 10% - 20%
- Iicarbohydrate: 5% - 10%
Njengoko ubona, oku kwahluke ngokupheleleyo kwindlela esitya ngayo eqhelekileyo. Kuba kufuneka siziphephe ukutya okunesitatshi okufana nerayisi, isonka, i-jackfruit, i-breadfruit, iitapile, iziqhamo ezineswekile eninzi, kunye neenkozo. Endaweni yoko, sibeka phambili ukutya okunamafutha.
| Izinto onokuzitya ngakumbi kwi-keto diet | Izinto ekufuneka ziyekwe okanye ezinokuthi zithintelwe kakhulu ekutyeni kwe-keto |
|---|---|
| Inyama, intlanzi (ingakumbi iintlanzi ezinamafutha ezifana nesalmon kunye neherring) | Konke ukutya okunesitatshi okufana nerayisi, isonka, i-roti, i-indiappa, i-noodles, i-kottu |
| Amaqanda | Iswekile kunye nazo zonke iziselo kunye neelekese ezineswekile eyongeziweyo |
| Itshizi, ibhotolo, ukhilimu | Iitapile ezifana neetapile, iibhatata ezimnandi, i-cassava, i-jackfruit, kunye ne-plantain |
| Amandongomane (iiWalnuts, iiAlmonds) kunye namafutha enziwe ngamandongomane | Iziqhamo ezineswekile eninzi ezifana neebhanana, iimango, kunye neepapaya (amajikijolo avumelekile ngokulinganisela) |
| Iioyile ezisempilweni ezifana neoyile yomnquma kunye neoyile yekhokhonathi | Iinkozo ezifana neelentile, iitshizi kunye neembotyi eziluhlaza |
| Iponyoponyo | Imifuno ekhula phantsi komhlaba, njengeminqathe kunye neebhithi (ezi ziphezulu kwiicarbohydrate) |
Udinga malini ukunciphisa iicarbohydrate ukuze ungene kwi-ketosis?
Ngokwesiqhelo, ukuze ungene kwaye ugcine i-ketosis, kufuneka utye ngaphezulu kwama-50 grams e -carbohydrates ngosuku.Kufuneka uyigcine iphantsi. Ezinye iindlela zokutya ezingqongqo ze-keto zinciphisa oku kube yi-20 grams. Cinga ngako, malunga nezilayi ezintathu zesonka esiqhelekileyo ziqulethe i-50 grams. Emva koko uya kuqonda ukuba kufuneka unciphise kangakanani.
Kuthatha ixesha elingakanani ukungena kwi-ketosis?
Ukuba utya phakathi kwama-20-50 grams eecarbohydrates ngosuku, umzimba wakho uya kuqala ukungena kwi-ketosis kwiintsuku ezimbini ukuya kwezine . Nangona kunjalo, eli xesha alifani kuwo wonke umntu. Kwabanye abantu, kungathatha iveki okanye nangaphezulu. Kukho izizathu ezahlukeneyo zoku:
- Ubudala bakho: Kuba imetabolism iyatshintsha ngokuhamba kweminyaka.
- Ukutya kwakho: Umlinganiselo wamafutha, iiproteni kunye neekhabhohayidreyithi ozityayo.
- Umsebenzi womzimba: Ungakanani umthambo owenzayo.
- I-Metabolism: Imizimba yabanye abantu itshisa amanqatha ngokukhawuleza.
- Ukulala noxinzelelo: Ezi zinokuchaphazela iihomoni kwaye zilibazise ukungena kwe-ketosis.
Ukongeza, ukuba utya iicarbohydrate ezininzi ezifana nerayisi nesonka ngaphambi kokuba uqale ukutya i-keto, kuya kuthatha ixesha elide ukuba umzimba wakho unciphise ii-glucose ezigciniweyo, ngoko ke kuya kuthatha ixesha elide ukungena kwi-ketosis.
Makhe sibone ukuba zeziphi izibonelelo zale ketosis.
Uphando malunga nokutya kwe-keto kunye ne-ketosis lufumene izibonelelo ezininzi zempilo.
1. Ukunciphisa umzimba: Esi sesona sizathu siphambili sokuba abantu abaninzi balandele ukutya kwe-keto. I-Ketosis itshisa amafutha agciniweyo, nto leyo ekhokelela ekunciphiseni umzimba. Oku kunceda ekunciphiseni amafutha angaphakathi esiswini, ingakumbi esiswini . Kwakhona, amafutha amaninzi kunye nomxholo weproteni ekutyeni kunciphisa indlala kwaye kulawula ukutya rhoqo.
2. Ulawulo lweSifo sokuwa: Oogqirha bacebisa ukutya kwe-keto ukulawula isifo sokuwa, ingakumbi kwabanye abantwana abangasabeli kakuhle kumayeza. Kufunyenwe ukuba xa ingqondo isebenzisa ii-ketone endaweni ye-glucose, utshintsho lokuvuseleleka kwengqondo kunye nokuxhuzula kuyancitshiswa.
3. Izifo zenkqubo yemithambo-luvo: Uphando lubonisa ukuba ukutya okune-keto kunokubonelela ngoncedo oluthile kwiimeko ezifana nesifo sika-Alzheimer , i-autism, kunye nezinye iintlobo zomhlaza wobuchopho ( glioblastoma ).
4. Ulawulo lwesifo seswekile sohlobo lwesibini: Ekubeni sithintela iicarbohydrate, sinceda ekulawuleni amanqanaba eswekile egazini kwaye sincede ekunciphiseni ubunzima. Nangona kunjalo, ukuba unesifo seswekile, ngokuqinisekileyo kufuneka udibane nogqirha wakho ngaphambi kokuba uqalise olu hlobo lokutya.
5. Nciphisa umngcipheko wesifo sentliziyo: Yehlisa uxinzelelo lwegazi, yonyusa i-cholesterol ye-HDL, elungele umzimbaOlu hlobo lokutya lunokunceda ukonyusa amanqanaba nokunciphisa uhlobo lwamafutha ayingozi abizwa ngokuba yi-triglycerides.
Ukongeza, abanye abantu baxela ukuba bazive becacile kwaye benamandla ngakumbi xa bekwimeko ye-ketosis.
Kodwa kufuneka sijonge kwelinye icala lemali - zithini iziphumo ebezingalindelekanga?
Nangona ukutya kwe-keto kuneenzuzo zako, akulula kuye wonke umntu. Kunokubakho iziphumo ebezingalindelekanga.
Xa umzimba uqala ukuba yi-ketosis, abanye abantu bafumana imeko ebizwa ngokuba yi-"keto flu." Kufana nokuba nomkhuhlane.
- Intloko ebuhlungu
- Ukuhlanza kunye nesicaphucaphu
- Umsebenzi onzima
- Ixhala
Le meko idla ngokuphela kwiintsuku ezimbalwa. Ukongeza, kukho nezinye iziphumo ebezingalindelekanga:
- Umoya weKeto: Xa iiketone zikhutshwa emzimbeni, ikhompawundi ebizwa ngokuba yi-acetone inokubangela ivumba elikhethekileyo elivela kumoya.
- Ukuqhina: Sidla ngokufumana uninzi lwefayibha yethu ekutyeni okune-carbohydrate. Ukuqhina kungenzeka xa ezi zinto zingavumelekanga.
- Ukungalali.
- Ukuphelelwa ngamanzi emzimbeni.
- I-Osteopenia: Amathambo anokuba buthathaka ngokuhamba kwexesha.
- Ukwanda kwamanqanaba e-cholesterol (i-Hyperlipidemia).
- Umngcipheko wamatye ezintso.
Okubaluleke kakhulu: Umahluko phakathi kweKetosis kunye neDiabetic Ketoacidosis (DKA)
Le yeyona nxalenye ibalulekileyo kweli nqaku. Abantu abaninzi babhidanisa i-ketosis ne -Diabetic Ketoacidosis (DKA) . Ezi ziimeko ezimbini ezahlukeneyo ngokupheleleyo.
I-Ketosis yinkqubo ye-metabolic elawulwayo nengenabungozi, kodwa i-DKA yimeko engxamisekileyo esongela ubomi efuna unyango olukhawulezileyo.
Makhe sijonge umahluko phakathi kwezi zimbini ngale ndlela.
| Uphawu | I-Ketosis | I-ketoacidosis yeswekile (i-DKA) |
|---|---|---|
| Imeko | Inkqubo eqhelekileyo, elawulekayo yemetabolism. | Ingxamiseko yezonyango esongela ubomi. |
| Ngubani ochaphazelekayo? | Inokwenzeka nakubani na ophilileyo otya i-keto diet kwaye ezila ukutya. | Idla ngokuba kubantu abanesifo seswekile sohlobo loku-1 kwaye ngamanye amaxesha nakubantu abanesifo seswekile sohlobo lwesibini esingalawulekiyo. |
| Inqanaba le-insulin | Nangona iphantsi, kukho i-insulin eyaneleyo emzimbeni ukulawula ukuveliswa kweeketone. | I-insulin incinci kakhulu okanye ayikho kwaphela. |
| Amanqanaba eKetone | Iyakhula, kodwa kwinqanaba elilawulekayo. | Ukuya kwinqanaba eliphezulu kakhulu, elingalawulekiyo . |
| Ubumuncu egazini | Igazi alibi ne-asidi. Ixabiso le-pH lihlala likwinqanaba eliqhelekileyo. | Igazi liba ne-asidi eyingozi . Yiyo loo nto libizwa ngokuba yi-"acidosis." |
Kwi-DKA, iiseli azinakusebenzisa i-glucose kuba akukho insulin. Ngenxa yoko, umzimba utshisa amafutha ngendlela engalawulekiyo kwaye uvelisa ii-ketones ezininzi. Oku kunokukhokelela ekubeni igazi libe ne-asidi, ukuphelelwa ngamanzi emzimbeni, umonakalo kwizitho zomzimba, kwanokufa. Ke ngoko, ukuba unesifo seswekile, kuyingozi kakhulu ukuqala ukutya i-keto ngaphandle kokubonisana nogqirha wakho.
Umyalezo Wokuya Ekhaya
- I-Ketosis yinkqubo yendalo apho umzimba utshisa amanqatha ukuze ufumane amandla. Oku ngokubanzi akunabungozi.
- Ukutya kwe-keto kukutya okunamafutha amaninzi, okune-carbohydrate ephantsi kakhulu, okubeka umzimba kwimeko ye-ketosis.
- Nangona kukho izibonelelo ezifana nokunciphisa umzimba kunye nokulawula isifo sokuwa, kukwakho neziphumo ebezingalindelekanga ezifana nokuqunjelwa, umlomo onukayo, kunye nemingcipheko yempilo yexesha elide.
- Ukutya kwe-keto akufanelanga wonke umntu. Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uqalise naluphi na uhlobo lokutya okukhethekileyo, ingakumbi ukuba unezinye izifo ezifana nesifo seswekile, isifo sentliziyo, okanye isifo sezintso.
- I-Ketosis kunye ne-diabetes ketoacidosis (DKA) ziimeko ezimbini ezahlukeneyo ngokupheleleyo. I-DKA yimeko engxamisekileyo esongela ubomi.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho