Yintoni uhlengahlengiso lwamafutha?

Umxholo

• Ithetha ntoni 'inqatha eguqulweyo'?
• Ukufikelela kwimeko eguqulweyo ngamanqatha
• Uhluke njani kwi-ketosis
• Iimpawu kunye neempawu
• Ukunciphisa ukuthanda kunye nendlala
• Ukonyusa ukugxila
• Ukuphucula ubuthongo
• Ngaba ukuhlengahlengiswa kwamafutha kusempilweni?
• Ukuthintela kunye neziphumo ebezingalindelekanga
• Umgca wezantsi

I-carb ephantsi kakhulu, ukutya okunamafutha aphezulu ketogenic kunokubonelela ngezibonelelo ezahlukeneyo zempilo, kubandakanya ukwanda kwamandla, ukunciphisa umzimba, ukuphucula ukusebenza kwengqondo, kunye nolawulo lweswekile yegazi (1).

Injongo yoku kutya kukufezekisa i-ketosis, imeko apho umzimba nengqondo yakho zitshisa amanqatha njengomthombo wazo wamandla (1).

"Ukutshintshwa kwamanqatha" lelinye lamagama amaninzi ahambelana noku kutya, kodwa usenokuzibuza ukuba lithetha ukuthini.

Eli nqaku liphonononga ukuhlengahlengiswa kwamafutha, ukuba yahluke njani kwi-ketosis, imiqondiso kunye neempawu zayo, nokuba ingaba isempilweni na.

Ithetha ntoni 'inqatha eguqulweyo'?

Ukutya kwe keto kusekwe kumgaqo wokuba umzimba wakho ungatshisa amanqatha endaweni ye carbs (iswekile) yamandla.

Emva kweentsuku ezimbalwa, ukutya okuphantsi kakhulu kwii-carbs kunye namafutha aphezulu kubeka umzimba wakho kwi-ketosis, imeko apho iphula khona ii-acid ezinamafutha ukwenza imizimba ye-ketone yamandla (1).

“Ukutshintshwa kwamanqatha” kuthetha ukuba umzimba ufikelele kwimeko apho utshisa amanqatha ngamandla. Gcina ukhumbula ukuba esi siphumo sidinga uphando ngakumbi.

Ukufikelela kwimeko eguqulweyo ngamanqatha

Ukufaka i-ketosis, ngesiqhelo awutyi ngaphezulu kwe-50-kwaye njengama-20-gram e-carbs ngosuku ngosuku kangangeentsuku ezininzi. I-Ketosis inokwenzeka kwakhona ngexesha lendlala, ukukhulelwa, usana, okanye ukuzila ukutya (,,).

Ukutshintshwa kwamanqatha kunokuqala nangaliphi na ixesha phakathi kweeveki ezi-4 ukuya kwezi-12 emva kokungena kwi-ketosis, kuxhomekeke kumntu kunye nendlela onamathela ngokungqongqo ngayo kwisidlo se-keto. Ngokukodwa, iimbaleki ezinyamezelayo zinokuziqhelanisa kwamsinya (,,,,).

Ukulungelelaniswa kwamafutha kucingelwa ukuba kukutshintsha kwexesha elide kokutshisa amanqatha endaweni yeecarbs. Phakathi kwabalandeli be-keto, i-carbs evuthayo yamandla yaziwa ngokuba yi "carb adapted."

Uninzi lwabantu lulandela ukutya okungekho keto kunokuqwalaselwa njenge-carb-adapted, nangona imizimba yabo isebenzisa umxube we-carbs kunye namafutha. Ukutya kwe ketogenic kushenxisa le bhalansi ukuthanda ukutsha kwamafutha.

Ukuhlengahlengiswa kwamafutha kubonwe kwiimbaleki ezinyamezelayo ezilandela ukutya kweketo ukuya kuthi ga kwiiveki ezi-2, emva koko zibuyisele ukutya kwe-carb ngaphambi kokhuphiswano (,).

Nangona kunjalo, uhlengahlengiso lwamafutha kwabangengombaleki alukafundiwanga.

Uninzi lwabantu lutshisa indibaniselwano yamafutha kunye neecarbs, kodwa ezo zikukutya keto ikakhulu zitshisa amanqatha. Ukulungelelaniswa kwamafutha kukuhlengahlengiswa kwexesha elide kwimetabolism, imeko apho umzimba wakho usebenza kakuhle ngakumbi kunamanqatha njengowona mthombo wamandla.

Uhluke njani kwi-ketosis

Njengoko ungena kwi-ketosis, umzimba wakho uqala ukutsala kwiivenkile zawo ezinamafutha kunye nokutya okunamafutha ukuguqula ii-acid ezinamafutha kwimizimba ye-ketone yamandla (1,).

Ekuqaleni, le nkqubo ihlala ingasebenzi kakuhle. Xa usekwizigaba zokuqala zokutya kwe-keto, ukunyuka kwe-carb ngequbuliso kunokukuphosa ngokulula kwi-ketosis, njengoko umzimba wakho ukhetha ukutshisa ii-carbs (1,).

Xa kuthelekiswa, ukuhlengahlengiswa kwamafutha yimeko yexesha elide yeetosis apho uhlala ufumana amandla akho kumanqatha unikwe utshintsho lwakho kwindlela otya ngayo. Eli lizwe likholelwa ekubeni lizinzile, njengoko umzimba wakho utshintshele ekusebenziseni amafutha njengowona mthombo wamandla.

Nangona kunjalo, esi siphumo silinganiselwe kubungqina be-anecdotal kwaye khange sifundwe ngokulula ebantwini. Ke ngoko, uhlengahlengiso lwamafutha njengombuso osebenzayo nozinzileyo wokutya emzimbeni akaxhaswa okwangoku bubungqina besayensi.

Ngokwethiyori, xa ufikelele kwisimo sokuguqula amanqatha, ungazisa ii-carbs kwisidlo sakho kangangexesha elifutshane leentsuku ze-7-14-ezivumela umzimba wakho ukuba utshise ngokulula amanqatha kumandla xa ubuyela kwisidlo se-ketogenic.

Nangona kunjalo, uninzi lwezi ziphumo lilinganiselwe kwingqikelelo okanye kwiingxelo ze-anecdotal.

Abantu abanokufuna ukumisa kancinci ukutya kwe keto ixesha elifutshane kubandakanya iimbaleki ezinyamezelayo ezinokufuna ipetroli ekhawulezayo enikezela, okanye abo bafuna ikhefu elifutshane ukulungiselela iminyhadala enjengeeholide.

Ukuhlengahlengiswa kwamafutha kunokuba nomtsalane ngokukodwa kwaba bantu, njengoko unokufumana izibonelelo zeketo kungekudala emva kokuba utshintshele kwindlela yokutya.

Nangona kunjalo, ngelixa ukuhamba ngebhayisikile keto kunokubonelela ngokuguquguquka, izibonelelo zayo zomsebenzi weembaleki ziyaphikiswa. Ezinye iingxelo zifumanisa ukuba iphazamisa ukubanakho komzimba wakho we-metabolism kwi-term ().

Ke, uphando oluninzi luyafuneka kwiimpembelelo zexesha elifutshane kunye nexesha elide lempilo yokutya.

Ukulungelelanisa amanqatha yimeko yexesha elide yokufumana umzimba apho umzimba wakho usebenzisa amanqatha njengowona mthombo wamandla. Kucatshangelwa ukuba kuzinzile kwaye kusebenze ngakumbi kunemeko yokuqala ye-ketosis oyifumanayo xa wamkela ukutya kwe-keto.

Iimpawu kunye neempawu

Nangona iimpawu kunye neempawu zokuhlengahlengiswa kwamanqatha ikakhulu kusekwe kwiakhawunti ye-anecdotal, uninzi lwabantu luchaza ukuba lunenkanuko encinci kwaye luziva lomelele kwaye lujolise.

Ukuqala kokuziqhelanisa nokutyeba akuchazwanga kakuhle kuncwadi lwezenzululwazi, nangona kukho ubungqina bokuba kwiimbaleki ezinyamezelayo (,).

Ngelixa izifundo ezimbalwa zibonakalisile ezi ziphumo, zikhawulelwe kubude beenyanga ezi-4 ukuya kwezi-12. Ke, uphando olubanzi, lwexesha elide kulungelelwaniso lwamafutha luyafuneka (,,).

Ukunciphisa ukuthanda kunye nendlala

Abathandi beKeto bathi ukuncipha kokutya kunye nokunqwenela yenye yeempawu zokutyebiswa kwamanqatha.

Ngelixa iziphumo zokunciphisa indlala ze-ketosis zibhalwe kakuhle, ubude beli lizwe buhluka ukusuka kufundo ukuya kufundo. Kananjalo, abonelanga ubungqina benzululwazi obuxhasa umbono wokuba ukulungelelaniswa kwamanqatha ngokuqinisekileyo kunciphisa iminqweno (,).

Olunye uphononongo oluhlala lukhankanywa ngabantu abathanda i-keto lubandakanya abantu abadala abangama-20 abanesifo sokutyeba kakhulu ababekwa kukutya okulawulwayo, okunezigaba iinyanga ezi-4. Kubalulekile ukuba uqaphele ukuba i-ketosis kwisifundo ibangelwe yiketo edityaniswe nokutya okuphantsi kakhulu kwekhalori (,).

Esi sigaba sokuqala se keto, esivumela kuphela i-600-800 yeekhalori ngemini, yaqhubeka de umntu ngamnye othathe inxaxheba aphulukane nobungakanani ekujoliswe kubo. Incopho yeketosis yahlala kwiintsuku ezingama-60-90, emva koko abathathi-nxaxheba babekwa kwizidlo ezibandakanya ii-macronutrient ratios (,).

Iminqweno yokutya yehle kakhulu ngexesha lokufunda. Ngaphezulu, ngexesha le-ketogenic yeentsuku ezingama-60-90, abathathi-nxaxheba khange bachaze iimpawu eziqhelekileyo zokuthintelwa okunzima kweekhalori, ezibandakanya usizi, imeko embi, kunye nokwanda kwendlala (,).

Isizathu soku asaziwa, kodwa abaphandi bakholelwa ukuba sinokudityaniswa ne-ketosis. Ezi ziphumo ziyanyanzelisa kwaye ziyaqhubeka nokufundisisa kumaqela amakhulu abantu ().

Nangona kunjalo, kuya kufuneka ugcine engqondweni ukuba ukuthintela kakhulu ikhalori kunokuyonakalisa impilo yakho.

Ukonyusa ukugxila

Ukutya okune-ketogenic ekuqaleni kwakuyilelwe ukunyanga abantwana abanesathuthwane esinganyangekiyo ngamachiza. Into enomdla kukuba abantwana banamandla amakhulu okusebenzisa ngokufanelekileyo imizimba ye-ketone yamandla kunabantu abadala ().

Imizimba ye-ketone, ngakumbi enye yemolekyuli ebizwa ngokuba yi-beta-hydroxybutyrate (BHB), ibonakalisiwe ukukhusela ingqondo yakho. Ngelixa kungacacanga ncam, iziphumo ze-BHB kwingqondo zinokunceda ekuchazeni ukugxila okwandileyo okwenziwa lixesha elide le-ketogenic dieters ((

Konke okufanayo, uphando oluthe kratya luyafuneka kwesi siphumo kunye nolwalamano lwalo kulungelelwaniso lwamafutha.

Ukuphucula ubuthongo

Abanye abantu bakwathi ukulungelelaniswa kwamafutha kuphucula ukulala kwakho.

Nangona kunjalo, uphononongo lubonisa ukuba ezi ziphumo zikhawulelwe kubantu abathile njengabantwana kunye nolutsha olunesisindo esityebileyo okanye abo baneengxaki zokulala (,,,).

Olunye uphononongo kumadoda asempilweni ali-14 lafumanisa ukuba abo bakukutya okune-ketogenic bafumana ukwanda kobuthongo obunzulu kodwa banciphisa ukulala kwamehlo ngokukhawuleza (REM). Ukulala kwe-REM kubalulekile kuba kusebenze imimandla yobuchopho enxulumene nokufunda ().

Kananjalo, ukulala ngokubanzi ngekhe kuphuculwe.

Isifundo esahlukileyo kubantu abadala abangama-20 abafumananga unxibelelwano olubalulekileyo phakathi kwe-ketosis kunye nokuphucula umgangatho wokulala okanye ixesha (,).

Ke, uphando olongezelelweyo luyafuneka.

Nangona abameli bebango lokuba uhlengahlengiso lwamafutha luphucula ukulala, lonyusa ukugxila, kwaye linciphisa inkanuko, uphando luxubekile. Kuyafaneleka ukuba uqaphele ukuba ukulungelelaniswa kwamafutha akuchazwa kakuhle kwiincwadi zenzululwazi. Ke ngoko, kufuneka izifundo ezingaphezulu.

Ngaba ukuhlengahlengiswa kwamafutha kusempilweni?

Ngenxa yokunqongophala kophando olubanzi, iimpembelelo zexesha elide kwezempilo zokutya kweketo aziqondwa kakuhle.

Isifundo seenyanga ezili-12 kubantu abangama-377 e-Italiya bafumana izibonelelo ezithile, kodwa uhlengahlengiso lwamafutha aluchazwanga. Ngaphaya koko, abathathi-nxaxheba khange bafumane lutshintsho lubalulekileyo kubunzima okanye kumanqatha ().

Ngaphezulu, isifundo kubantu abadala abangaphezulu kwe-13,000 esidibanise isithintelo se-carb yexesha elide kumngcipheko okhulayo we-atrial fibrillation - isigqi esingaqhelekanga senhliziyo esinokukhokelela kwiingxaki ezinzulu ezinje ngokubetha, isifo sentliziyo, kunye nokufa ().

Nangona kunjalo, abo baphuhlise imeko baxela ukutya okuphezulu kakhulu kunoko kuvumela i-keto ().

Kwelinye icala, uphononongo lweeveki ezingama-24 kubantu abangama-83 abatyebe kakhulu luveze ukuba ukutya kweketo kuphucule amanqanaba e-cholesterol ().

Ngokubanzi, uphando olubanzi lwexesha elide luyimfuneko.

Ukuthintela kunye neziphumo ebezingalindelekanga

Ukutya kwe keto kunokuba nzima ukukugcina. Iziphumo zexesha elifutshane zibandakanya iqela leempawu ezaziwa ngokuba ngumkhuhlane we keto, kubandakanya ukudinwa, inkungu yengqondo kunye nokuphefumla kakubi ().

Kwaye ezinye iingxelo zibonisa ukuba ukutya kunokuhambelana nomonakalo wesibindi kunye nethambo ().

Ngexesha elide, ukuthintelwa kwayo kunokubangela ukusilela kweevithamini kunye nezamaminerali. Inokuphazamisa isifo se-microbiome-ingqokelela yeebhaktiriya ezisempilweni ezihlala emathunjini akho- kwaye ibangele iziphumo ezingathandekiyo njengokuqunjelwa (,).

Ukongeza, ngenxa yokuba ukutya okuphantsi kakhulu kwe-carb kunxulunyaniswa nomngcipheko owandayo we-atrial fibrillation, abo baneemeko zentliziyo kufuneka babonane nogqirha wabo ngaphambi kokuphumeza i-keto ().

Ngaphezu koko, ityala elinye kwindoda eneminyaka engama-60 yalumkisa malunga nokutya okune-keto kwabo bane-2 yeswekile, njengoko waba nemeko eyingozi ebizwa ngokuba sisifo seswekile ketoacidosis- nangona le ndoda ikwabandakanya ixesha lokuzila emva konyaka kwisidlo ().

Okokugqibela, abantu abanesifo se-gallbladder akufuneki bakuthathe oku kutya ngaphandle kokuba bayalelwe ukuba benze njalo ngumboneleli wezempilo, njengoko ukonyuka kokutya amanqatha kunokwandisa iimpawu ezinje ngamatye e-gallbladder. Ukutya ixesha elide ukutya okunamafutha aphezulu kunokwandisa umngcipheko wokuba nesi sifo ().

Nangona uphando oluthe kratya luyafuneka kwiziphumo zokuhlengahlengiswa kwamafutha, ukutya ixesha elide keto kunokungakhuseleki kwabo baneemeko zentliziyo, uhlobo lweswekile 2, okanye isifo se gallbladder.

Umgca wezantsi

Ukulungelelaniswa kwamafutha kukuhlengahlengisa ixesha elide kwimetabolism, imeko apho umzimba wakho utshisa amanqatha endaweni yeetafile. Ngokuqhelekileyo ibango njengenye yeenzuzo zokutya kweketo.

Ukulungelelaniswa kwamafutha kuthiwa kuya kukhokelela ekunciphiseni iminqweno, ukunyuka kwamanqanaba amandla kunye nokuphucula ukulala. Inokuthi izinzile kwaye isebenze ngakumbi kune-ketosis yokuqala.

Nangona kunjalo, uphando olongezelelekileyo luyafuneka ukuze kungabikho kuphela iziphumo zexesha elide zokutya kwe-keto kodwa kwanendlela esebenza ngayo amanqatha.