Indlela yokutshisa amafutha emzimbeni kunye nokufumana amandla - iKetosis ngamazwi alula

Ngaba wakha waliva igama elithi 'Ketosis'? Mhlawumbi ukhe waliva kumntu onomdla wokunciphisa umzimba, okanye ukhe walifunda kwi-intanethi. Yinkqubo enomdla kakhulu, kodwa iyinkimbinkimbi eyenzeka emizimbeni yethu. Ngoko ke, namhlanje siza kuthetha ngokuba yintoni iKetosis, yintoni eyenzayo kuthi, kunye nezinto ezilungileyo nezingalunganga, ngolwimi olulula kakhulu noluqondakala lula.

Yintoni kanye kanye le nkqubo ibizwa ngokuba yi-ketosis?

Ngamafutshane, iKetosis yimeko apho umzimba wakho usebenzisa amafutha njengomthombo wawo oyintloko wamandla. Cinga ngayo njengemoto. Ipetroli eqhuba le moto idla ngokuba yiglucose. Sifumana le glucose kwiicarbohydrates ekutyeni esikutyayo. Oko kukuthi, kwizinto ezifana nerayisi, isonka, iitapile, iziqhamo, kunye neswekile. Xa sisitya ezi carbohydrates, ziyahlulwa zibe yiglucose emizimbeni yethu. Le glucose ke inika amandla iiseli zethu. Kufana nokutshaja iifowuni zethu. Iglucose eseleyo igcinwa esibindini, ilungele ukusetyenziswa kamva. Kodwa, khawucinge ukuba kwenzeka ntoni ukuba unciphisa ukutya kwakho iicarbohydrates? Xa iglucose egcinwe esibindini iphela, umthombo oyintloko wamandla emzimbeni uyanqunyulwa. Emva koko imizimba yethu ikrelekrele kakhulu. Ufumana indlela entsha yokwenza amandla. Oko kukuthi, ukuqala ukutshisa amafutha agcinwe emzimbeni. Xa sitshisa amafutha ngolu hlobo, ikhemikhali ebizwa ngokuba yi-'ketones' okanye 'ketone bodies' iveliswa emzimbeni wethu njengemveliso ephumayo. Ezo ketones ke zingumthombo oyintloko wamandla kwingqondo yethu nakwamanye amalungu omzimba. Xa senza amandla ngamafutha omzimba ngale ndlela, inqanaba lee-ketones egazini liyakhula. Yiloo nto siyibiza ngokuba yi-ketosis . Enyanisweni, isibindi sethu senza inani elincinci lee-ketones. Kodwa xa sinciphisa ukungenisa kwethu i-glucose, amanqanaba ethu e-insulin nawo ayancipha. Emva koko isibindi sifumana umqondiso othi, "Kulungile, ngoku akukho glucose yaneleyo, qala ukwenza ii-ketones ukunika amandla engqondweni." Kulapho ke ukuveliswa kwee-ketones kukhula khona. Amafutha asetyenziselwa ukwenza ii-ketones ngale ndlela angaba ngamafutha avela ekutyeni esikutyayo (oku kubizwa ngokuba yi-'nutritional ketosis'), okanye angaba ngamafutha agcinwe emizimbeni yethu.

Ngoko ke, yintoni iKeto Diet?

Usenokuba ukhe weva ngeKeto Diet okanye iKetogenic Diet. Le yindlela ephambili yokutya enceda umzimba ungene kwimeko ye-ketosis. Olu hlobo lokutya lutshintsha indlela umzimba wethu osebenzisa ngayo ukutya. Lutshintsha indlela umzimba wethu osebenzisa ngayo ukutya. Lutshintsha indlela umzimba wethu osebenzisa ngayo amafutha ukuze ufumane amandla endaweni yeecarbohydrate. I-Keto Diet inamafutha amaninzi, iphakathi kwiproteni, kwaye iphantsi kakhulu kwiicarbohydrate.Yiyo loo nto. Ukutya okuqhelekileyo kwe-keto kudla ngokuba namafutha angama-70% ukuya kuma-80%, iiproteni ezingama-10% ukuya kuma-20%, kunye nenani elincinci leecarbohydrate, malunga ne-5% ukuya kuma-10%.

Yintoni onokuyitya kwaye yintoni omele uyinciphise kwi-Keto Diet?

Ekubeni olu hlobo lokutya luthintela phantse yonke into equlethe iicarbohydrate, ezinye ukutya okunesondlo kufuneka kuncitshiswe. Umzekelo, iinkozo ezipheleleyo, iziqhamo ezininzi, kunye neminye imifuno ziphezulu kwiicarbohydrate. Ngenxa yoko, izinto ezifana nesonka, iibhanisi, iikeyiki, irayisi, kunye neenoodles kufuneka zisuswe ngokupheleleyo. Iziqhamo kunye nemifuno nazo kufuneka zincitshiswe kakhulu. Ngoko ke, zeziphi ukutya ezinika amafutha kolu hlobo lokutya?

• Inyama neentlanzi
• Amaqanda
• Amandongomane kunye nembewu (umz. ii-cashews, ii-almond, imbewu yethanga)
• Ibhotolo kunye nekhrimu
• Itshizi
• Iioyile (umz. ioyile yekhokhonathi, ioyile yomnquma, ioyile yecanola)

Zingaphi iicarbohydrate ekufuneka uzinciphise ngosuku ukuze ungene kwi-ketosis?

Ukuze ungene kwaye ugcine i-ketosis, kufuneka ugcine ukutya kwakho kwe-carbohydrate kungaphantsi kwama-50 grams ngosuku. Uyayiqonda? Oko kungaphantsi kobungakanani be-carbohydrates kwizilayi ezintathu zesonka, okanye iibhanana ezimbini, okanye malunga nekomityi yepasta.

Kuthatha ixesha elingakanani ukufikelela kwi-ketosis?

Ukuba utya phakathi kwama-20 ukuya kuma-50 eegram zeecarbohydrate ngosuku, unokufikelela kwimeko ye-ketosis kwiintsuku ezimbini ukuya kwezine . Nangona kunjalo, oku akufani kuye wonke umntu. Kwabanye, kungathatha iveki. Kukho izinto ezininzi ezichaphazela oku.

Zeziphi izinto ezichaphazela oku?

• iminyaka yakho.
• Ubungakanani beekhabhohayidreyithi, amafutha , kunye neeproteni ozityayo.
• Inqanaba lomsebenzi wakho womzimba. (Inqanaba lomsebenzi womzimba)
• I-metabolism yakho. (I-Metabolism)
• Impilo yakho yokulala. ( Impilo yokulala)
• Inqanaba lakho loxinzelelo . (Inqanaba loxinzelelo)

Umzekelo, ukuba ubusitya iicarbohydrate ezininzi ngaphambi kokuba uqale iKeto Diet, kungathatha ixesha elide ukufikelela kwi-ketosis kunomntu otya ukutya okune-carbohydrate ephantsi. Oku kungenxa yokuba ii-glucose ezigciniweyo emzimbeni wakho kufuneka ziphele kuqala. Ngamanye amaxesha, ukuzila ukutya okukhawulezileyo kuthiwa kukunceda ungene kwi-ketosis ngokukhawuleza. Oku kuquka ukutya konke ukutya kwakho kosuku kwiiyure ezisi-8 zexesha leeyure ezingama-24 kunye nokuzila ukutya kwiiyure ezili-16 eziseleyo.

Zithini izibonelelo zeKetosis?

Uphando lufumanise ukuba i-ketosis inokubonelela ngeenzuzo ezininzi zempilo.

Okubaluleke kakhulu, kukunceda unciphise umzimba . Le nkqubo inokunciphisa umnqweno wakho wokutya , nto leyo enokukunceda utye kancinci. Inokukunceda unciphise amafutha e-visceral, ingakumbi ajikeleze isisu sakho, kwaye inokukunceda ugcine ubunzima bemisipha ethambileyo.

Ezinye izibonelelo ezinokubakho ziquka:

• Isifo sokuwa : Oogqirha bacebisa iKeto Diet ukunciphisa, mhlawumbi nokuyeka, ukuxhuzula, ingakumbi kubantwana abanesithuthwane. Oku kusebenza ngokutshintsha iindlela ezithile zokuvuthuza engqondweni.
• Ezinye iimeko ze-neurologic: Uphando lubonise ukuba i-Keto Diet inokubonelela ngoncedo kwisifo se-Alzheimer's, i-autism spectrum disorder, kunye nezinye izifo zobuchopho, ezifana ne-glioblastoma.
• Isifo seswekile sohlobo lwesibini: I-Keto Diet inokunceda abantu abanesifo seswekile sohlobo lwesibini ukuba banciphise umzimba kwaye balawule amanqanaba eswekile egazini.
• Isifo sentliziyo: Kuthiwa i-Keto Diet iyanciphisa umngcipheko wesifo sentliziyo ngokunciphisa uxinzelelo lwegazi, inyuse i-cholesterol elungileyo (i-HDL cholesterol), kwaye inciphise i-triglycerides.
• I-Metabolic syndrome: Olu hlobo lokutya lunokunceda ekunciphiseni umngcipheko we-metabolic syndrome, enxulunyaniswa nomngcipheko wesifo sentliziyo.

Ayipheleli apho, kuthiwa iKetosis ikwanyusa ukugxila kwakho kunye namandla akho . Indlela umzimba ofumana ngayo amandla kwiKeto Diet inciphisa ukudumba emzimbeni. Olunye uphando lubonisa ukuba ingqondo isebenza kakuhle kwiiketones kuneglucose.

Ngaba kukho naziphi na iziphumo ebezingalindelekanga zeKetosis?

Nangona zonke iingenelo zeKeto Diet zilungile, kukho iziphumo ebezingalindelekanga ezinokubakho. Kufana namacala amabini engqekembe. Kwimihla yokuqala ye-ketosis, abanye abantu banokufumana imeko ebizwa ngokuba yi -'keto flu' . Oku kuthetha izinto ezifana nesisu esibuhlungu, intloko ebuhlungu, kunye nokudinwa. Ezinye iziphumo ebezingalindelekanga ziquka:

• Utshintsho oluncinci kwindlela ophefumla ngayo ngomlomo ('keto breath').
• Ukuqhinwa.
• Ukungalali.
• Ukuphelelwa ngamanzi emzimbeni.
• Ukuncipha koxinano lwamathambo (i-osteopenia) kunye nokuqhekeka kwamathambo.
• I-cholesterol ephezulu (i-hyperlipidemia).
• Amatye ezintso.

Kungoko ke, kubaluleke kakhulu ukuthetha nogqirha ngaphambi kokuba uqale ukutya i-keto diet, ingakumbi ukuba unezinye iingxaki zempilo.

Yintoni umahluko phakathi kweKetosis kunye neDiabetic Ketoacidosis (DKA)?

Ingcamango ephosakeleyo eqhelekileyo abantu abaninzi abanayo, kwaye enye enokuba yingozi kakhulu, kukudideka phakathi kwe-ketosis kunye ne-Diabetic Ketoacidosis (DKA), imeko enokwenzeka kubantu abanesifo seswekile (mhlawumbi nakwabo bangaziyo ukuba banesifo seswekile).

Ezi ziimeko ezimbini ezahlukeneyo ngokupheleleyo.

* I-Ketosis: Oku kwenzeka xa une-ketones egazini lakho, kodwa kungekhona ngobuninzi obunamandla okubangela i-acidosis. Oku kwenzeka rhoqo xa uzila ukutya okanye utya ukutya okune-carbohydrate ephantsi. I-Ketosis ayisiyongozi.

* I-Diabetic ketoacidosis (DKA): Le yimeko eyingozi kakhulu, esongela ubomi echaphazela abantu abanesifo seswekile. Yenzeka xa ukunqongophala kwe-insulin kubangela ukuqokelelana kwee-ketones egazini, nto leyo ebangela ukuba igazi libe ne-asidi. I-DKA ifuna unyango olukhawulezileyo.

Ngoko ke musa ukubhidanisa ezi zinto zimbini. Ukuba unesifo seswekile, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba ucinge ngokutya i-keto.

Okokugqibela, izinto ekufuneka uzikhumbule

I-Ketosis yinkqubo yendalo ye-metabolic etshisa amafutha emizimbeni yethu ukuze ivelise amandla. I-Keto Diet inokubonelela ngeenzuzo ezifana nokunciphisa umzimba, ukonyuka kwamandla, kunye nolawulo lwezifo ezithile ezingapheliyo. Nangona kunjalo, olu hlobo lotya alulungelanga wonke umntu, kwaye kunokuba nzima ukululandela. Kukwakho neziphumo ebezingalindelekanga ezifana 'nokuphefumula kwe-keto' kunye nokuqhina. Ke ngoko, ukuba unomdla kwiingenelo zempilo ze-ketosis, kungcono ubuze ugqirha wakho ukuba olu hlobo lotya lufanelekile na kuwe kwaye lukhuselekile na kuwe. Angahlola imeko yakho yempilo aze akunike iingcebiso ezifanelekileyo. Khumbula, umzimba womntu wonke wahlukile, ngoko ke oko kusebenza komnye umntu kusenokungasebenzi komnye.

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"I-Ketosis, Ukutya kweKeto, Iicarbohydrate, Ukutshisa Amafutha, Ukunciphisa Ubunzima, IiKetones, Iingenelo zeMpilo