Iingcebiso ezi-7 zokungena kwiKetosis

Umxholo

• 1. Nciphisa ukusebenzisa kwakho iCarb
• 2. Quka ioyile yeCoconut ekudleni kwakho
• 3. Qeqesha umsebenzi womzimba wakho
• 4. Yandisa Ukutya Amanqatha Okusempilweni
• 5. Zama ukuKhawuleza okuMfutshane okanye iFat Fast
• 6. Gcina iProtheni eyaneleyo
• 7. Vavanya amanqanaba eKetone kwaye uhlengahlengise ukutya kwakho njengoko kufuneka

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuba uthenga into ngekhonkco kweli phepha, sinokufumana ikhomishini encinci. Isebenza njani le nto.

I-Ketosis yinkqubo yesiqhelo yokuhambisa ukutya ebonelela ngezibonelelo zempilo ezininzi.

Ngexesha le-ketosis, umzimba wakho uguqula amanqatha abe ziikhompawundi ezibizwa ngokuba zii-ketone kwaye uqalise ukuzisebenzisa njengowona mthombo wamandla.

Izifundo zifumanise ukuba ukutya okukhuthaza i-ketosis kuluncedo kakhulu ekunciphiseni umzimba, ngenxa yenxalenye yokutya-ukucinezela iziphumo (,).

Uphando oluvelayo lubonisa ukuba i-ketosis inokuba luncedo kuhlobo lwe-2 yeswekile kunye nokuphazamiseka kwemithambo-luvo, phakathi kwezinye iimeko (,).

Oko kwathiwa, ukufezekisa imeko ye-ketosis kunokuthatha umsebenzi kunye nokucwangcisa. Akunjalo nje ngokulula nje ukusika ii-carbs.

Nazi iingcebiso ezisixhenxe ezifanelekileyo zokungena kwi-ketosis.

1. Nciphisa ukusebenzisa kwakho iCarb

Ukutya ukutya okune-carb esezantsi yeyona nto ibalulekileyo ekufezekiseni i-ketosis.

Ngokwesiqhelo, iiseli zakho zisebenzisa iswekile, okanye iswekile, njengoyena ndoqo wamafutha. Nangona kunjalo, uninzi lweeseli zakho zinokusebenzisa eminye imithombo yamafutha. Oku kubandakanya i-fatty acids, kunye neetoni, ezaziwa nangokuthi yimizimba ye-ketone.

Umzimba wakho ugcina iswekile kwisibindi sakho kunye nezihlunu ngohlobo lweglycogen.

Xa i-carb intake iphantsi kakhulu, iivenkile ze-glycogen ziyancitshiswa kwaye amanqanaba e-insulin insulin ayancipha. Oku kuvumela ukuba ii-acid ezinamafutha zikhutshwe kwiivenkile ezinamafutha emzimbeni wakho.

Isibindi sakho siguqula ezinye zezi zi-fatty acids kwi-ketone body acetone, acetoacetate kunye ne-beta-hydroxybutyrate. Ezi ketoni zinokusetyenziswa njengamafutha ngamacandelo engqondo (,).

Inqanaba lesithintelo se-carb elifunekayo ukukhuthaza i-ketosis linomntu othile. Abanye abantu kufuneka banciphise i-net carbs (i-carbs iyonke ithathe i-fiber) ukuya kwi-20 gram ngemini, ngelixa abanye banokufikelela kwi-ketosis ngelixa besitya kabini le mali okanye nangaphezulu.

Ngesi sizathu, ukutya kwe-Atkins kuchaza ukuba ii-carbs zithintelwe ukuya kwi-20 okanye ngaphantsi kweegram ngosuku kangangeeveki ezimbini ukuqinisekisa ukuba i-ketosis ifezekisiwe.

Emva kweli nqaku, amanani amancinci e-carbs anokongezwa emva kokutya kancinci kancinci, okoko nje i-ketosis igcinwa.

Kwisifundo seveki enye, abantu abatyebe kakhulu abanesifo seswekile 2 abanciphisa ukutya i-carb ukuya kwi-21 okanye iigrama ezimbalwa ngemini bafumana amanqanaba okuphuma kwe-ketone yemihla ngemihla ayephindwe ngamaxesha e-27 ngaphezulu kunamanqanaba abo asisiseko ().

Kwesinye isifundo, abantu abadala abanesifo seswekile sesi-2 bavunyelwa i-20-50 gram yee-carbs eziguqulwayo ngosuku, kuxhomekeke kwinani leegrama ezibavumela ukuba bagcine amanqanaba e-ketone yegazi kuluhlu olujolise kwi-0.5-3.0 mmol / L ().

Ezi ntlobo ze-carb kunye ne-ketone ziyacetyiswa kubantu abafuna ukungena kwi-ketosis ukukhuthaza ukwehla kobunzima, ukulawula amanqanaba eswekile yegazi okanye ukunciphisa imeko yomngcipheko wesifo sentliziyo.

Ngokwahlukileyo, iindlela zokutya zeketogenic ezisetyenziselwa ukuxhuzula okanye njengonyango lokuvavanywa komhlaza zihlala zithintela i-carbs ukuya ngaphantsi kwe-5% yeekhalori okanye ngaphantsi kwe-15 yeegram ngosuku ukuqhubela phambili amanqanaba e-ketone (,).

Nangona kunjalo, nawuphina umntu osebenzisa ukutya okukutya ngeenjongo zonyango kufuneka enze oko phantsi kweliso leengcali zonyango.

Ukunciphisa i-carb yakho yokutya kwi-20-50 net gram ngemini kunciphisa iswekile yegazi kunye namanqanaba e-insulin, ekhokelela ekukhutshweni kwamafutha acid agciniweyo aguqulwa sisibindi sakho sibe ngamaketoni.

2. Quka ioyile yeCoconut ekudleni kwakho

Ukutya ioyile yekhokhonathi kunokukunceda ungene kwi-ketosis.

Inamafutha abizwa ngokuba yi-medium-chain triglycerides (MCTs).

Ngokungafaniyo neninzi ye-fats, ii-MCTs zifunxwa ngokukhawuleza zisiwe ngqo esibindini, apho zinokusetyenziselwa khona amandla okanye ziguqulwe zenziwe iitoni.

Ngapha koko, kucetyisiwe ukuba ukusebenzisa ioyile yekhokhonathi kunokuba yenye yeendlela ezilungileyo zokunyusa amanqanaba e-ketone kubantu abanesifo se-Alzheimer kunye nezinye iingxaki zenkqubo yeemvakalelo ().

Nangona ioyile yekhokhonathi iqulethe iindidi ezine ze-MCTs, i-50% yamafutha ayo ivela kuhlobo olubizwa ngokuba yi-lauric acid.

Olunye uphando lubonisa ukuba imithombo yamanqatha eneepesenti ephezulu ye-lauric acid inokuvelisa inqanaba lokugcina le-ketosis. Kungenxa yokuba i-metabolism idlula ngokuthe ngcembe kunezinye ii-MCTs (,).

Ii-MCTs zisetyenziselwe ukukhuthaza i-ketosis kubantwana abanesathuthwane ngaphandle kokuthintela ii-carbs ngokuqatha njengokutya kweketogenic okudala.

Ngapha koko, izifundo ezininzi ziye zafumanisa ukuba ukutya okuphezulu kwe-MCT okuqulethe i-20% yeekhalori ezivela kwi-carbs kuvelisa iziphumo ezifanayo nokutya okune-ketogenic yakudala, enikezela ngaphantsi kwe-5% yeekhalori ezivela kwi-carbs (,,).

Xa usongeza ioyile yekhokhonathi ekutyeni kwakho, licebo elihle ukwenza njalo kancinci ukunciphisa iziphumo zokugaya ukutya njengokuphazamiseka kwesisu okanye urhudo.

Qala ngecephe linye ngosuku kwaye usebenze ukuya kuthi ga kwiipuni ezimbini ukuya kwezintathu zemihla ngemihla kwiveki. Unokufumana ioyile yekhokhonathi kwivenkile yakho yasekuhlaleni okanye uyithenge kwi-intanethi.

3. Qeqesha umsebenzi womzimba wakho

Inani elikhulayo lezifundo lifumanise ukuba ukuba kwi-ketosis kunokuba luncedo kwezinye iintlobo zemidlalo, kubandakanya nokunyamezela (,,,).

Ukongeza, ukusebenza ngakumbi kunokukunceda ungene kwi-ketosis.

Xa usenza umthambo, uchitha umzimba wakho ezivenkileni zeglycogen. Ngokwesiqhelo, ezi ziyazaliswa xa usitya iikhabhohbhayithi, ezithe zachithwa zaba yiglucose emva koko zaguqulwa zaba yi-glycogen.

Nangona kunjalo, ukuba ukutya kwe-carb kuncitshisiwe, iivenkile ze-glycogen zihlala ziphantsi. Ukuphendula, isibindi sakho sonyusa ukuveliswa kweeetoni, ezinokusetyenziswa njengomthombo wombane wemisipha yakho.

Olunye uphononongo lufumanise ukuba kwimithambo yegone ephantsi, umthambo wonyusa izinga lokuveliswa kweeetoni. Nangona kunjalo, xa iiketoni zegazi sele ziphakanyisiwe, azinyuki ngokuzilolonga kwaye zinokwehla okwethutyana ().

Ukongeza, ukusebenza kwindawo ekhawulezileyo kubonisiwe ukuqhuba amanqanaba eetone (,).

Kwisifundo esincinci, abasetyhini abadala abalithoba bazilolonge ngaphambi okanye emva kwesidlo. Amanqanaba e-ketone yegazi abo ayephakame nge-137-314% xa bezilolonga ngaphambi kokutya kunangexesha lokuzilolonga kwabo emva kokutya ().

Gcina ukhumbula ukuba nangona umthambo unyusa imveliso ye-ketone, kungathatha iiveki enye ukuya kwezine ukuba umzimba wakho uziqhelanise nokusebenzisa ii-ketone kunye namafutha acid njengamafutha asisiseko. Ngeli xesha, ukusebenza komzimba kunokuncitshiswa okwethutyana ().

Ukuzibandakanya kwimisebenzi yomzimba kunokunyusa amanqanaba e-ketone ngexesha lokuthintela i-carb. Esi siphumo sinokuphuculwa ngokusebenza kwimeko ekhawulezileyo.

4. Yandisa Ukutya Amanqatha Okusempilweni

Ukutya amanqatha asempilweni kunokunyusa amanqanaba akho e-ketone kwaye kukuncede ufikelele kwi-ketosis.

Ewe ukutya okune-carb ephantsi kakhulu enganciphisi kuphela iikhabho, kodwa ikwanamafutha amaninzi.

Ukutya kwe-Ketogenic yokunciphisa umzimba, impilo ye-metabolic kunye nokusebenza kokuzivocavoca kuhlala kubonelela phakathi kwe-60-80% yeekhalori kumanqatha.

Ukutya okune-ketogenic okuqhelekileyo okusetyenziselwa ukuxhuzula kukude nangaphezulu kumanqatha, ngokuqhelekileyo i-85-90% yeekhalori kwi-fat ().

Nangona kunjalo, ukutya okunamafutha aphezulu kakhulu akufuneki kuguqulele kumanqanaba aphezulu e-ketone.

Isifundo seeveki ezintathu sabantu abasempilweni abali-11 sithelekisa iziphumo zokuzila ukutya ngamanani ahlukeneyo amafutha atyiwayo kumanqanaba e-ketone yokuphefumla.

Ngokubanzi, amanqanaba e-ketone afunyanwa efana nabantu abasebenzisa i-79% okanye i-90% yeekhalori kwi-fat ().

Ngapha koko, kuba amanqatha enza ipesenti enkulu yokutya kwe ketogenic, kubalulekile ukukhetha imithombo ekumgangatho ophezulu.

Amafutha alungileyo afaka ioyile yomnquma, ioyile yeavokhado, ioyile yekhokhonathi, ibhotolo, isinqumelo kunye neladeow. Ukongeza, zininzi ukutya okunempilo, okunamafutha aphezulu asezantsi kakhulu kwii-carbs.

Nangona kunjalo, ukuba injongo yakho ilahleko lobunzima, kubalulekile ukuba uqiniseke ukuba awusebenzisi iikhalori ezininzi zizonke, njengoko oku kunokubangela ukuba unciphise umzimba.

Ukutya ubuncinci i-60% yeekhalori ezivela kumanqatha kuya kunceda ukunyusa amanqanaba akho eetone. Khetha iintlobo ngeentlobo zamafutha asempilweni kwimithombo yezityalo nakwizilwanyana.

5. Zama ukuKhawuleza okuMfutshane okanye iFat Fast

Enye indlela yokungena kwi-ketosis kukuhamba ngaphandle kokutya iiyure ezininzi.

Ngapha koko, uninzi lwabantu luye kwi-ketosis emnene phakathi kwesidlo sakusasa kunye nesidlo sakusasa.

Abantwana abanesathuthwane ngamanye amaxesha bazila ukutya iiyure ezingama-24 ukuya kuma-48 ngaphambi kokuba baqale ukutya okwe-ketogenic. Oku kwenziwa ukuze ungene kwi-ketosis ngokukhawuleza ukuze ukuxhuzula kuncitshiswe kwangoko (,).

Ukuzila ukutya okungapheliyo, indlela yokutya ebandakanya ukuzila ukutya kwexesha elifutshane, kunokubangela ukuba i-ketosis (,).

Ngapha koko, "ukuzila ukutya okunamafutha" yenye yeendlela zokunyusa iketoni ezilinganisa iziphumo zokuzila ukutya.

Kubandakanya ukutyiwa malunga neekhalori ezili-1 000 ngosuku, ezingama-85 ukuya kuma-90% zazo zivela kumanqatha. Ukudibanisa kwekhalori ephantsi kunye nokutya okunamafutha aphezulu kunokukunceda ufezekise i-ketosis ngokukhawuleza.

Uphononongo lwango-1965 luchaze ukulahleka kwamafutha okubalulekileyo kwizigulana ezityebileyo ezilandela ukutyeba ngokukhawuleza. Nangona kunjalo, abanye abaphandi bachaze ukuba ezi ziphumo zibonakala ngathi zibaxiwe ().

Ngenxa yokuba ukutya okukhawulezileyo kuneprotheyini kunye neekhalori, kufuneka kulandelwe ubuninzi beentsuku ezintathu ukuya kwezintlanu ukunqanda ukulahleka okugqithisileyo kobunzima bemisipha. Kunokuba nzima ukubambelela ngaphezulu kweentsuku ezimbalwa.

Nazi ezinye iingcebiso kunye nemibono yokwenza amanqatha ngokukhawuleza ukuze ungene kwi-ketosis.

Ukuzila ukutya, ukuzila ukutya okwexeshana kunye "nokutya ngokukhawuleza" kunokukunceda ungene kwi-ketosis ngokukhawuleza.

6. Gcina iProtheni eyaneleyo

Ukufezekisa i-ketosis kufuna iprotheyini yokutya eyaneleyo kodwa engagqithisi.

Ukutya okune-ketogenic okuqhelekileyo okusetyenziswa kwizigulana ezinesifo sokuwa kuthintelwe kuzo zombini ii-carbs kunye neeprotein zokunyusa amanqanaba eetone.

Ukutya okufanayo kunokuba luncedo kwizigulana ezinomhlaza, njengoko kunokunciphisa ukukhula kwethumba (,).

Nangona kunjalo, kubantu abaninzi, ukunciphisa iiprotheyini ukwandisa imveliso ye-ketone ayisiyonto isempilweni.

Okokuqala, kubalulekile ukusebenzisa iprotheni eyaneleyo yokuhambisa isibindi kunye neeamino acid ezinokusetyenziselwa i-gluconeogenesis, eguqula "ukwenza iswekile entsha."

Kule nkqubo, isibindi sakho sinika i-glucose kwiiseli ezimbalwa kunye namalungu emzimbeni wakho angenakho ukusebenzisa i-ketoni njengamafutha, njengeeseli zakho ezibomvu zegazi kunye neengxenye zezintso kunye nengqondo.

Okwesibini, ukutya iiprotein kufanele kube phezulu ngokwaneleyo ukugcina ubunzima bemisipha xa ukutya kwe-carb kusezantsi, ngakumbi ngexesha lokulahleka kobunzima.

Nangona ukunciphisa umzimba kudla ngokubangela ukulahleka kwemisipha kunye namafutha, ukusebenzisa inani elaneleyo leprotheni kwisondlo se-carb ketogenic kunokunceda ukugcina ubunzima be-muscle (,).

Izifundo ezininzi zibonise ukuba ukugcinwa kobunzima bemisipha kunye nokusebenza komzimba kuyandiswa xa iprotein yokutya ikuluhlu lwe-0.55-0.77 gram ngeponti nganye (1.2-1.7 gram ngekhilogram) yobunzima obucekeceke ().

Kwizifundo zokulahleka kwesisindo, ukutya okune-carb ephantsi kakhulu ngokutya iiprotheyini ngaphakathi kolu luhlu kuye kwafunyanwa ukunyusa kunye nokugcina i-ketosis (,,,).

Kwisifundo esinye samadoda atyebe nge-17, kulandela ukutya kwe-ketogenic ukubonelela nge-30% yeekhalori ezivela kwiproteni kwiiveki ezine kukhokelele kumanqanaba e-ketone yegazi ye-1.52 mmol / L, ngokomndilili. Oku kulungile ngaphakathi kwe-0.5-3.0 mmol / L ye-ketosis yesondlo ().

Ukubala iimfuno zakho zeprotein kwisidlo se ketogenic, phindaphinda ubunzima bomzimba obufanelekileyo ngeepawundi nge-0.55 ukuya kwi-0.77 (1.2 ukuya kwi-1.7 ngeekhilogram). Umzekelo, ukuba ubunzima bakho bomzimba obufanelekileyo buyi-130 yeepawundi (i-59 kg), iprotheyini oyityayo kufuneka ibe ngama-71-100 amagremu.

Ukutya iiprotheyini ezincinci kunokukhokelela ekulahlekelweni kwemisipha, ngelixa ukutya iiprothini ngokugqithileyo kunokucinezela imveliso yeetone.

7. Vavanya amanqanaba eKetone kwaye uhlengahlengise ukutya kwakho njengoko kufuneka

Njengezinto ezininzi kwisondlo, ukufezekisa kunye nokugcina imeko ye-ketosis kukhethwe ngokukodwa.

Ke ngoko, kunokuba luncedo ukuvavanya amanqanaba akho e-ketone ukuqinisekisa ukuba ufezekisa iinjongo zakho.

Iindidi ezintathu zeetoni- iacetone, beta-hydroxybutyrate kunye neacetoacetate- zinokulinganiswa ekuphefumlweni kwakho, igazi okanye umchamo.

I-acetone ifumaneka ekuphefumlweni kwakho, kwaye izifundo ziqinisekisile ukuvavanya amanqanaba okuphefumla kwe-acetone yindlela ethembekileyo yokujonga i-ketosis kubantu abalandela izidlo ze-ketogenic (,).

Imitha yeKetonix ilinganisa i-acetone xa iphefumla. Emva kokuphefumla kwimitha, umbala ukhanyisa ukubonisa ukuba ngaba ukwi-ketosis kunye nokuba amanqanaba akho aphezulu kangakanani.

Iiketoni zinokulinganiswa ngemitha yeetone yegazi. Ngokufana nendlela imitha yeswekile esebenza ngayo, ithontsi elincinci legazi libekwe kumtya ofakwe kwimitha.

Ilinganisa ubungakanani be-beta-hydroxybutyrate egazini lakho, kwaye kuye kwafunyanwa ukuba sisalathiso esisemthethweni senqanaba le-ketosis ().

Ukungancedi kokulinganisa iiketoni zegazi kukuba imitya ibiza kakhulu.

Okokugqibela, i-ketone elinganiswa kumchamo yi-acetoacetate. Imichilo ye-ketone yomchamo ifakwe kumchamo kwaye ijike imibala eyahlukeneyo yepinki okanye emfusa ngokuxhomekeke kwinqanaba leetoni ezikhoyo. Umbala omnyama ubonakalisa amanqanaba aphezulu e-ketone.

Imichilo ye-ketone yomchamo kulula ukuyisebenzisa kwaye ayibizi kakhulu. Nangona ukuchaneka kwabo ekusebenziseni ixesha elide kuye kwabuzwa, kufuneka kuqala banikeze ubungqina bokuba ukwi-ketosis.

Uphononongo lwakutsha nje lufumanise ukuba iitoni zomchamo zihlala ziphakamile ekuseni nasemva kwesidlo sangokuhlwa ().

Ukusebenzisa enye okanye ngaphezulu kwezi ndlela ukuvavanya ietoni kunokukunceda ubone ukuba ufuna ukwenza naluphi na uhlengahlengiso ukuze ungene kwi-ketosis.