Kumelwe ukuthi uzwa kakhulu nge-"Keto Diet" kulezi zinsuku, akunjalo? Abantu abaningi bathi benza lokhu kudla ukuze banciphise isisindo futhi babe nempilo enhle. Ngakho-ke, uma senza lokhu kudla kwe-keto kahle, inqubo ekhethekile eyenzeka emzimbeni wethu ibizwa ngokuthi "Ketosis". Kungenzeka ukuthi wesaba ngemva kokuzwa leli gama. Ngoba sikhuluma ngesimo esifanayo, kodwa esiyingozi. Kulungile, ungesabi. Kulesi sihloko namuhla, sizokhuluma ngokuqondile, kalula, ngokuthi iyini i-ketosis, iyini ukudla kwe-keto, yiziphi izinzuzo nezinkinga zayo, futhi ikakhulukazi lokho okudingeka sikuqaphele.
Okokuqala, kuyini i-Ketosis?
Kulula kakhulu. I-Ketosis inqubo lapho umzimba wakho usebenzisa khona amafutha njengamafutha awo ayinhloko ukukhiqiza amandla.
Manje ungase ucabange, "Ngakho-ke yini umzimba wethu ovame ukuyisebenzisa ukuze uthole amandla?" Ngokuvamile, umthombo oyinhloko wamandla emzimbeni wethu, njengophethiloli wemoto, yi- glucose . Sithola lolu hlobo lukashukela olubizwa ngokuthi i-glucose kuma -carbohydrate esiwadlayo, okuwukudla okuqukethe isitashi noshukela. Uma sidla ilayisi, isinkwa, ama-noodle, amazambane, amazambane amnandi, kanye nezinhlobo eziningi zezithelo, umzimba wethu uyawagaya lawo ma-carbohydrate bese uwaguqula abe yi-glucose.
Le glucose yilokho okusetshenziswa amangqamuzana omzimba wethu ukukhiqiza amandla awadingayo ukuze agijime, agxume, futhi asebenze usuku lonke. I-glucose esele igcinwa esibindini sethu futhi ikhishwe ngamanani amancane uma kudingeka.
Cabanga ukuthi unciphise kakhulu ukudla kwakho ama-carbohydrate. Kwenzekani-ke? Inani le-glucose elitholwa ngumzimba wakho alanele. I-glucose egcinwe esibindini nayo iphelile. Manje umzimba udinga amandla, kodwa awunawo uphethiloli oyinhloko (i-glucose). Kufana nemoto ephelelwe uphethiloli.
Ngalesi sikhathi, imizimba yethu ithola ngokuhlakanipha omunye umthombo wamandla. Lawo ngamafutha agcinwe emizimbeni yethu.
Umzimba uqala ukushisa la mafutha. Uma amafutha eshiswa, kwakheka umkhiqizo obizwa ngokuthi ama-ketone . Lawa ma-ketone aba uphethiloli omusha wobuchopho bethu nomzimba esikhundleni se-glucose. Lokhu kwandisa izinga lama-ketone egazini, futhi lokhu sikubiza ngokuthi isimo se -ketosis , lapho umzimba usebenzisa khona ama-ketone ngokuyinhloko ukuze uthole amandla.
Ngakho-ke kuyini ukudla kweKeto?
Ukudla kwe-ketogenic kuwukudla okubeka imizimba yethu esimweni se-ketosis ngamabomu nangendlela ehlelekile. Lokhu kuhilela ukunciphisa kakhulu inani lama-carbohydrate esiwadlayo bese esikhundleni salokho sidla ukudla okunamafutha amaningi.
Ukwakheka kokudla okujwayelekile kwe-keto kuvame ukubukeka kanje:
- Amafutha: 70% - 80%
- Amaprotheni: 10% - 20%
- Ama-carbohydrate: 5% - 10%
Njengoba ubona, lokhu kuhluke ngokuphelele ekudleni okuvamile esikudlayo. Ngoba kufanele sigweme ukudla okunesitashi njengelayisi, isinkwa, i-jackfruit, isinkwa esinsundu, amazambane, izithelo ezinoshukela omningi, kanye nokusanhlamvu. Esikhundleni salokho, sibeka phambili ukudla okunamafutha.
| Izinto okufanele uzidle kakhulu ekudleni kwe-keto | Izinto okufanele uziyeke noma uzikhawulele kakhulu ekudleni kwe-keto |
|---|---|
| Inyama, inhlanzi (ikakhulukazi izinhlanzi ezinamafutha njenge-salmon ne-herring) | Konke ukudla okunesitashi njengerayisi, isinkwa, i-roti, i-indiappa, ama-noodle, i-kottu |
| Amaqanda | Ushukela nazo zonke iziphuzo namaswidi anoshukela owengeziwe |
| Ushizi, ibhotela, ukhilimu | Amazambane afana namazambane, ubhatata, umdumbula, i-jackfruit, kanye ne-plantain |
| Amantongomane (ama-walnut, ama-almond) namafutha enziwe ngamantongomane | Izithelo ezinoshukela omningi njengobhanana, umango, kanye nama-papaya (amajikijolo avunyelwe ngokulinganisela) |
| Amafutha anempilo afana namafutha omnqumo namafutha kakhukhunathi | Okusanhlamvu okufana ne-lentile, ama-chickpeas, nobhontshisi obuluhlaza |
| Ukwatapheya | Imifino ekhula ngaphansi komhlaba, njengezaqathi nama-beet (lezi ziphezulu kuma-carbohydrate) |
Udinga malini ukunciphisa ama-carbohydrate ukuze ungene ku-ketosis?
Ngokuvamile, ukuze ungene futhi ulondoloze i-ketosis, udinga ukudla amagremu angaphezu kwama-50 ama-carbohydrate ngosuku.Udinga ukuyigcina iphansi. Ezinye izindlela zokudla ze-keto eziqinile zinciphisa lokhu kube amagremu angu-20. Cabanga ngakho, cishe izingcezu ezintathu zesinkwa esivamile ziqukethe amagremu angu-50. Khona-ke uzoqonda ukuthi udinga ukunciphisa okungakanani.
Kuthatha isikhathi esingakanani ukungena ku-ketosis?
Uma udla amagremu angama-20-50 ama-carbohydrate ngosuku, umzimba wakho uvame ukuqala ukungena ku-ketosis zingakapheli izinsuku ezimbili kuya kwezine . Kodwa-ke, lesi sikhathi asifani kuwo wonke umuntu. Kwabanye abantu, kungathatha isonto noma ngisho nangaphezulu. Kunezizathu eziningana zalokhu:
- Ubudala bakho: Ngoba i-metabolism iyashintsha ngokuhamba kweminyaka.
- Ukudla kwakho: Isilinganiso samafutha, amaprotheni, kanye nama-carbohydrate owadlayo.
- Umsebenzi womzimba: Ukuzivocavoca okungakanani okwenzayo.
- Ukwakheka komzimba: Imizimba yabanye abantu ishisa amafutha ngokushesha.
- Ukulala nokucindezeleka: Lokhu kungathinta nama-hormone futhi kubambezele ukungena kwe-ketosis.
Ngaphezu kwalokho, uma udla ama-carbohydrate amaningi njengelayisi nesinkwa ngaphambi kokuqala ukudla kwe-keto, kuzothatha isikhathi eside ukuthi umzimba wakho uqede izitolo zawo ze-glucose, ngakho kuzothatha isikhathi eside ukungena ku-ketosis.
Ake sibone ukuthi ziyini izinzuzo zale ketosis.
Ucwaningo ngokudla kwe-keto kanye ne-ketosis luthole izinzuzo eziningana zezempilo.
1. Ukwehlisa isisindo: Lesi yisona sizathu esiyinhloko esenza abantu abaningi balandele ukudla kwe-keto. I-Ketosis ishisa amafutha agciniwe, okuholela ekwehleni kwesisindo. Lokhu kusiza ekunciphiseni amafutha asezibilini, ikakhulukazi esiswini . Futhi, okuqukethwe kwamafutha amaningi namaprotheni ekudleni kunciphisa indlala futhi kulawula ukudla njalo.
2. Ukulawula isifo sokuwa: Odokotela batusa ukudla kwe-keto ukulawula isifo sokuwa, ikakhulukazi kwezinye izingane ezingasabeli kahle emithini. Kutholakale ukuthi lapho ubuchopho busebenzisa ama-ketone esikhundleni se-glucose, ukushintsha kokujabula kobuchopho kanye nokuxhuzula kuyancishiswa.
3. Izifo zesimiso sezinzwa: Ucwaningo lubonisa ukuthi ukudla kwe-keto kunganikeza impumuzo ethile ezimweni ezifana nesifo i-Alzheimer's , i-autism, kanye nezinye izinhlobo zomdlavuza wobuchopho ( glioblastoma ).
4. Ukuphathwa Kwesifo Sikashukela Sohlobo 2: Njengoba kunciphisa ama-carbohydrate, kusiza ukulawula amazinga kashukela egazini futhi kusiza ekunciphiseni isisindo. Kodwa-ke, uma unesifo sikashukela, kufanele nakanjani uthintane nodokotela wakho ngaphambi kokuqala lolu hlobo lokudla.
5. Nciphisa ingozi yesifo senhliziyo: Yehlisa umfutho wegazi, yenyuse i-cholesterol ye-HDL, okuyinto enhle emzimbeniLokhu kudla kungasiza ekwandiseni amazinga futhi kwehlise uhlobo lwamafutha ayingozi abizwa ngokuthi ama-triglycerides.
Ngaphezu kwalokho, abanye abantu babika ukuthi bazizwa becacile futhi benamandla kakhulu ngenkathi besesimweni se-ketosis.
Kodwa sidinga nokubheka olunye uhlangothi lwemali - yimiphi imiphumela emibi?
Nakuba ukudla kwe-keto kunezinzuzo zako, akulula kuwo wonke umuntu. Kungaba nemiphumela emibi.
Lapho umzimba uqala ukushintsha ube yi-ketosis, abanye abantu babhekana nesimo esibizwa ngokuthi "i-keto flu." Kufana nokuba nomkhuhlane.
- Ikhanda elibuhlungu
- Ukuhlanza kanye nesicanucanu
- Umsebenzi onzima
- Ukukhathazeka
Lesi simo sivame ukuphela zingakapheli izinsuku ezimbalwa. Ngaphezu kwalokho, kuneminye imiphumela emibi:
- Ukuphefumula kwe-Keto: Uma ama-ketone ekhishwa emzimbeni, i-compound ebizwa ngokuthi i-acetone ingabangela iphunga elihlukile elivela emoyeni.
- Ukuqunjelwa: Ngokuvamile sithola iningi le-fiber yethu ekudleni okunama-carbohydrate. Ukuqunjelwa kungenzeka uma lokhu kunqunyelwe.
- Ukungalali.
- Ukuphelelwa amanzi emzimbeni.
- I-Osteopenia: Amathambo angaba buthakathaka ngokuhamba kwesikhathi.
- Ukwanda kwamazinga e-cholesterol (i-Hyperlipidemia).
- Ingozi yamatshe ezinso.
Okubaluleke Kakhulu: Umehluko phakathi kwe-Ketosis ne-Diabetic Ketoacidosis (DKA)
Lena yingxenye ebaluleke kakhulu yalesi sihloko. Abantu abaningi badidanisa i-ketosis ne -Diabetic Ketoacidosis (DKA) . Lezi yizimo ezimbili ezihluke ngokuphelele.
I-Ketosis inqubo yokuguqulwa kwe-metabolic elawulwayo nengenangozi, kodwa i-DKA iyisimo esiphuthumayo esisongela impilo esidinga ukunakekelwa kwezokwelapha okusheshayo.
Ake sibheke umehluko phakathi kwalezi ezimbili ngale ndlela.
| Isici | I-Ketosis | I-ketoacidosis yesifo sikashukela (i-DKA) |
|---|---|---|
| Isimo | Inqubo evamile, elawulekayo ye-metabolic. | Isimo esiphuthumayo sezokwelapha esisongela ukuphila. |
| Ubani othintekayo? | Kungenzeka kunoma yimuphi umuntu ophilile odla ukudla kwe-keto futhi ozila ukudla. | Ngokuvamile kubantu abanesifo sikashukela sohlobo 1 futhi ngezinye izikhathi kubantu abanesifo sikashukela sohlobo 2 esingalawuleki. |
| Izinga le-insulin | Nakuba iphansi, kune-insulin eyanele emzimbeni ukulawula ukukhiqizwa kwe-ketone. | I-insulin encane kakhulu noma ayikho nhlobo. |
| Amazinga e-Ketone | Kuyakhuphuka, kodwa ezingeni elilawulekayo. | Ukuya ezingeni eliphakeme kakhulu, elingalawuleki . |
| Ubumuncu egazini | Igazi alibi yi-asidi. Inani le-pH lihlala lisezingeni elijwayelekile. | Igazi liba ne-asidi eyingozi . Yingakho libizwa ngokuthi "i-acidosis." |
Ku-DKA, amaseli awakwazi ukusebenzisa i-glucose ngoba ayikho i-insulin. Ngenxa yalokho, umzimba ushisa amafutha ngokungalawuleki futhi ukhiqiza inani elikhulu lama-ketone. Lokhu kungaholela ekwakhekeni kwe-asidi egazini, ukuphelelwa amanzi emzimbeni, ukulimala kwezitho zomzimba, ngisho nokufa. Ngakho-ke, uma unesifo sikashukela, kuyingozi kakhulu ukuqala ukudla kwe-keto ngaphandle kokubonisana nodokotela wakho.
Umlayezo Wokuya Nawe Ekhaya
- I-Ketosis inqubo yemvelo lapho umzimba ushisa khona amafutha ukuze uthole amandla. Lokhu ngokuvamile akulona ingozi.
- Ukudla kwe-keto kuyindlela yokudla ephansi kakhulu yama-carbohydrate, enamafutha amaningi ebeka umzimba esimweni se-ketosis.
- Nakuba kunezinzuzo ezifana nokwehlisa isisindo kanye nokulawula isifo sokuwa, kunemiphumela emibi efana nokuqunjelwa, iphunga elibi lomlomo, kanye nezingozi zempilo zesikhathi eside.
- Ukudla kwe-keto akulona okwawo wonke umuntu. Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla okukhethekile, ikakhulukazi uma unezinye izimo zezokwelapha ezifana nesifo sikashukela, isifo senhliziyo, noma isifo sezinso.
- I-Ketosis kanye ne -ketoacidosis yesifo sikashukela (i-DKA) yizimo ezimbili ezihluke ngokuphelele. I-DKA iyisimo esiphuthumayo esisongela impilo.
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