Ngaba ikofu yebhotolo inezibonelelo zempilo?

Umxholo

• Yintoni ikofu yebhotolo?
• Imbali
• Ikofu engena bullet
• Ngaba ikofu yebhotolo yokusela ibonelela ngezibonelelo zempilo?
• Ngamana unokuxhamla abo kwizidlo ze ketogenic
• Ngamana unokukhuthaza iimvakalelo zokugcwala
• Khetha ukutya okunesondlo endaweni yento
• Umgca wezantsi

Ukuhamba okuncinci kwe-carb yokutya kudale ibango lokutya okunamafutha aphezulu, ukutya okune-carb ephantsi kunye neemveliso zesiselo, kubandakanya ikofu yebhotolo.

Ngelixa iimveliso zekofu yebhotolo zithandwa kakhulu phakathi kwe-carb ephantsi kunye ne-paleo yokuthanda ukutya, abaninzi bayazibuza ukuba ngaba ikhona inyani kwinzuzo yabo yezempilo.

Eli nqaku lichaza ukuba yintoni ikofu yebhotolo, isetyenziselwa ntoni, nokuba ingaba ukusela kunokuba luncedo kwimpilo yakho.

Yintoni ikofu yebhotolo?

Ngeyona ndlela ilula kunye nesona siko, ikofu yebhotolo ikofu nje ecekeceke edibeneyo kunye nebhotolo.

Imbali

Nangona abantu abaninzi bekholelwa ukuba ikofu yebhotolo ngumxube wesimanje, esi siselo sinamafutha sityiwe kwimbali yonke.

Uninzi lweenkcubeko kunye noluntu, kubandakanya iSherpas yeeHimalaya kunye neGurage yase-Ethiopia, bebesela ikofu yebhotolo kunye neti yebhotolo ngeenkulungwane.

Abanye abantu abahlala kwimimandla ephezulu baphakamisa ibhotolo kwikofu okanye iti yabo kumandla afunekayo, kuba ukuhlala nokusebenza kwiindawo eziphakamileyo kunyusa iimfuno zabo zekhalori (,,).

Ukongeza, abantu kwimimandla yeHimalaya yaseNepal naseIndiya, kunye neendawo ezithile eTshayina, bahlala besela iti eyenziwe ngebhotolo yak. KwiTibet, iti yebhotolo, okanye po cha, sisiselo esiqhelekileyo esiselwa yonke imihla ().

Ikofu engena bullet

Kule mihla, ngakumbi kumazwe ahambele phambili njenge-United States, i-United Kingdom, ne-Canada, ikofu yebhotolo ihlala ibhekisa kwikofu enebhotela kunye ne coconut okanye i-oyile ye-MCT. I-MCT imele i-chain-triglycerides, uhlobo lwamafutha oluqhelekileyo oluvela kwioyile yekhokhonathi.

Ikofu engaphephekiyo yirisithi enophawu lwentengiso eyenziwe nguDave Asprey equlathe ikofu, ibhotolo etyiswa ingca, kunye neoyile ye-MCT. Iyathandwa ngabantu abathanda ukutya okune-carb ephantsi kwaye kuthiwe kukonyusa amandla kunye nokunciphisa ukutya, phakathi kwezinye izibonelelo.

Namhlanje, abantu bayayitya ikofu yebhotolo, kubandakanya ikofu yeBulletproof, ngezizathu ezahlukeneyo, ezinje ukonyusa ukwehla kobunzima kunye nokukhuthaza i-ketosis-imeko ye-metabolic apho umzimba utshisa amanqatha njengowona mthombo wamandla ().

Ungayilungiselela ikofu yebhotolo ngokulula ekhaya. Ngenye indlela, unokuthenga iimveliso zekofu zangaphambi kwexesha, kubandakanya ikofu yeBulletproof, kwiivenkile zokutya okanye kwi-Intanethi.

Amasiko amaninzi kwihlabathi jikelele ayisebenzisile ikofu yebhotolo kangangeenkulungwane. Kumazwe ahambele phambili, abantu bayayitya imveliso yekofu yebhotolo, enjengeKofu yeBulletproof, ngenxa yezizathu ezahlukeneyo, ezinye zazo ezingaxhaswanga bubungqina besayensi.

Ngaba ikofu yebhotolo yokusela ibonelela ngezibonelelo zempilo?

I-intanethi igcwele ubungqina be-anecdotal obubanga ukuba ukusela ikofu yebhotolo yonyusa amandla, yonyusa ukugxila, kwaye ikhuthaze ukunciphisa umzimba.

Nazi ezinye izibonelelo zempilo ezixhaswa sisayensi ezinxulumene nezinto zomntu ngamnye ezisetyenziselwa ukwenza ikofu yebhotolo:

• Kofu. Ipakishwe nge-antioxidants ekhuthaza impilo njenge-chlorogenic acid, ikofu inokunyusa amandla, yonyuse uxinzelelo, ikhuthaze ukutshiswa kwamafutha, kwaye inciphise nomngcipheko wezifo ezithile ().
• Ibhotolo etyiswe ingca. Ibhotolo etyiswe ingca iqulethe izixa eziphezulu ze-antioxidants ezinamandla, kubandakanya i-beta carotene, kunye nezixa eziphezulu ze-omega-3 fatty acids ezichasayo, kune bhotolo eqhelekileyo (,).
• Ioyile yekhokhonathi okanye ioyile yeMCT. Ioyile yekhokhonathi ngamafutha asempilweni anokunyusa i-HDL (elungileyo) ye-cholesterol ekhuselekileyo kunye nokunciphisa ukudumba. Ioyile ye-MCT ibonakalisiwe ukukhuthaza ukunciphisa umzimba kunye nokuphucula i-cholesterol kwizifundo ezithile (,,,,).

Ngelixa kucacile ukuba izithako ezisetyenziselwa ukwenza ikofu yebhotolo zibonelela ngezibonelelo ezahlukeneyo zempilo, akukho zifundo ziphande izibonelelo ezichaziweyo zokudibanisa ezi zithako.

Ngamana unokuxhamla abo kwizidlo ze ketogenic

Enye inzuzo yekhofi yebhotela isebenza kulabo abalandela ukutya kwe ketogenic. Ukusela isiselo esinamafutha aphezulu njengekhofi yebhotolo kunokubanceda abantu ekudleni kwe keto ukufikelela kunye nokugcina i-ketosis.

Ngapha koko, uphando lubonisa ukuba ukuthatha ioyile ye-MCT kunokunceda ukukhuthaza i-ketosis yesondlo kunye nokunciphisa iimpawu ezinxulumene notshintsho kukutya kwe-ketogenic, ekwabizwa ngokuba yi "keto flu" ().

Oku kusenokubangelwa kukuba ioyile ye-MCT “ine-ketogenic” ngakumbi kunamanye amafutha, okuthetha ukuba kuguqulwa ngokulula kube ziimolekyuli ezibizwa ngokuba zii-ketone, ezisetyenziswa ngumzimba xa usenza i-ketosis ().

Ioyile yekhokhonathi kunye nebhotolo ikwanceda abo batya i-ketogenic kuba ukutya ukutya okunamafutha aphezulu kuyimfuneko ukufikelela kunye nokugcina i-ketosis.

Ukudibanisa la mafutha kunye nekofu kwenza ukugcwaliswa, amandla, isiselo esinobuhlobo esinokunceda i-ketogenic dieters.

Ngamana unokukhuthaza iimvakalelo zokugcwala

Ukongeza ibhotolo, ioyile ye-MCT, okanye ioyile yekhokhonathi kwikofu yakho iya kuyenza igcwalise ngakumbi ngenxa yeekhalori ezingaphezulu kunye nokukwazi kwamafutha ukukwenza uzive ugcwele. Nangona kunjalo, ezinye iziselo zekofu yebhotolo zinokuba neekhalori ezingaphezulu kwama-450 ngekomityi (240 ml) ().

Oku kulungile ukuba ikomityi yakho yekofu yebhotolo ithatha indawo yesidlo esifana nesidlo sakusasa, kodwa ukongeza oku kutya okuphezulu kwekhalori kwisidlo sakusasa esiqhelekileyo kunokubangela ukutyeba kobunzima ukuba iikhalori azibalwanga ngexesha lonke losuku.

Khetha ukutya okunesondlo endaweni yento

Ngaphandle kokukhetha kwabo bafuna ukufikelela nokugcina i-ketosis, ikofu yebhotolo ayinikezeli ngeenzuzo ezininzi zezempilo.

Ngelixa izinto ezizodwa zekofu yebhotolo zibonelela ngezibonelelo ezahlukeneyo zempilo, akukho bungqina bokuba ukudityaniswa kwisiselo esinye kunika izibonelelo ezingaphaya kwezo zinxulunyaniswa nokuzisebenzisa ngokwahlukileyo imini yonke.

Nangona abathanda ikofu yebhotolo banokuncoma ukusela ikofu yebhotolo endaweni yesidlo, ukukhetha ukutya okunesondlo-okuxineneyo, ukutya okujikelezileyo kuyindlela esempilweni, nokuba yeyiphi na indlela oyilandelayo yokutya.

Nangona ikofu yebhotolo inokunceda abantu kwisidlo se ketogenic, abukho ubungqina obucebisa ukuba ukusela kunika izibonelelo ezingaphaya kwezo zinxulunyaniswa nokutya nje izinto zalo njengenxalenye yokutya okuqhelekileyo.

Umgca wezantsi

Ikofu yebhotolo isandula ukuthandwa kwilizwe laseNtshona, kodwa akukho bungqina buxhasa izibonelelo zempilo ezichaziweyo.

Ngamaxesha athile ukusela ikomityi yekofu yebhotolo ayinabungozi, kodwa xa iyonke, esi siselo siphezulu sekhalori asiyomfuneko kubantu abaninzi.

Isenokuba lulongezo lokutya oluncedo kwabo bafuna ukufikelela kunye nokugcina i-ketosis. Umzekelo, ii-carb dieters ezisezantsi zihlala zisebenzisa ikofu yebhotolo endaweni yesidlo sakusasa.

Nangona kunjalo, ukutya okuninzi okunokutya okunika ukutya okunika ukutya okunika ukutya okuninzi ngakumbi kunekofu yebhotolo yenani elifanayo leekhalori.

Endaweni yokusela ikofu yebhotolo, ungavuna izibonelelo zekofu, ibhotolo etyiswe ngengca, ioyile ye-MCT, kunye neoyile yekhokhonathi ngokongeza ezi zithako kukutya okuqhelekileyo ngezinye iindlela.

Umzekelo, zama ukongeza iitapile zakho ezinodoli ngedoli yebhotolo etyiswe ingca, ugcoba imifuno kwioyile yekhokhonathi, ukongeza ioyile ye-MCT kwi-smoothie, okanye ukonwabele ikomityi eshushu yekofu esemgangathweni ngexesha lokuhamba kwakho kusasa.