Ukuzila ukutya okungapheliyo kunye neKeto: Ngaba kufuneka uzidibanise eziBini?

Umxholo

• Yintoni ukutya okukhawulezileyo?
• Yintoni ukutya kwe keto?
• Izibonelelo ezinokubakho zokuziqhelanisa zombini
• Ngamana ungagudla indlela yakho eya ketosis
• Ingakhokelela ekulahlekelweni kwamafutha ngakumbi
• Ngaba ufanele ukudibanisa?
• Umgca wezantsi

Ukutya kweketo kunye nokuzila ukutya okwexeshana zezona zinto zimbini zishushu zangoku.

Abantu abaninzi abazi impilo basebenzisa ezi ndlela ukunciphisa umzimba kunye nokulawula iimeko ezithile zempilo.

Ngelixa bobabini benophando oluqinileyo oluxhasa izibonelelo zabo, abantu abaninzi bayazibuza ukuba ngaba kukhuselekile kwaye kuyasebenza ukudibanisa ezi zinto zimbini.

Eli nqaku lichaza ukuzila ukutya okwexeshana kunye nokutya kweketo kwaye licacisa ukuba ukudibanisa ezi zinto zimbini zilungile.

Yintoni ukutya okukhawulezileyo?

Ukuzila okungapheliyo yindlela yokutya ejikelezayo phakathi kwesithintelo sekhalori- okanye ukuzila ukutya-kunye nokutya okuqhelekileyo ngexesha elithile ().

Zininzi iindlela ezahlukeneyo zokuzila ukutya, kubandakanya i-5: indlela ye-2, i-Warrior Diet kunye nokuzila ukutya kwemihla ngemihla.

Mhlawumbi olona hlobo luthandwayo lokuzila ukutya okwexeshana yindlela ye-16/8, ebandakanya ukutya ngexesha leyure ezisibhozo ngaphambi kokuzila i-16.

Ukuzila okungapheliyo kusetyenziswa ikakhulu njengenkqubo yokunciphisa umzimba.

Nangona kunjalo, uphononongo lufumanise ukuba lunokunceda impilo ngeendlela ezininzi.

Umzekelo, ukuzila ukutya okwexeshana kubonisiwe ukunciphisa ukudumba kunye nokuphucula ukusebenza kwengqondo kunye nolawulo lweswekile yegazi (,,).

Ukuzila okungapheliyo yipatheni yokutya ebandakanya ukujikeleza phakathi kwamaxesha okuzila ukutya kunye nokutya okuqhelekileyo. Iindlela ezidumileyo zibandakanya iindlela ezi-5: 2 kunye ne-16/8.

Yintoni ukutya kwe keto?

Ukutya okune-ketogenic (keto) kukutya okunamafutha aphezulu, ukutya okune-carb ephantsi kakhulu.

IiCarbs zihlala zincitshisiwe zibe ngama-20 ukuya kuma-50 amagremu ngosuku, enyanzela umzimba wakho ukuba uxhomekeke kumafutha endaweni yeswekile kumthombo wayo wamandla ophambili ().

Kwinkqubo ye-metabolic eyaziwa ngokuba yi-ketosis, umzimba wakho uphula amafutha ukwenza izinto ezibizwa ngokuba zii-ketone ezisebenza njengomthombo wombane ().

Oku kutya yindlela efanelekileyo yokuphalaza iipawundi, kodwa inezinye izibonelelo ngokunjalo.

Ukutya kwe keto sekusetyenzisiwe phantse ikhulu leminyaka ukunyanga isifo sokuwa kwaye kukwabonisa isithembiso sezinye iingxaki zemithambo-luvo ().

Umzekelo, ukutya kwe keto kunokuphucula iimpawu zengqondo kubantu abanesifo sika-Alzheimer's ().

Ngaphezulu, inokunciphisa iswekile yegazi, iphuculwe ukunganyangeki kwe-insulin kunye nezifo zesifo sentliziyo ezisezantsi ezinje ngamanqanaba e-triglyceride (,).

Ukutya kwe-ketogenic yi-carb ephantsi kakhulu, ukutya okunamafutha aphezulu kunxulunyaniswa nezibonelelo ezinokubakho kwezempilo, njengokunciphisa umzimba kunye nokuphucula ulawulo lweswekile yegazi.

Izibonelelo ezinokubakho zokuziqhelanisa zombini

Ukuba uzibophelela kwisidlo se ketogenic ngelixa uzila ukutya okwexeshana ngokunjalo, inokubonelela ngezi zibonelelo zilandelayo.

Ngamana ungagudla indlela yakho eya ketosis

Ukuzila ukutya okungapheliyo kunokunceda umzimba wakho ufikelele kwi-ketosis ngokukhawuleza kunokutya kweketo kuphela.

Kungenxa yokuba umzimba wakho, xa uzila ukutya, ugcina ibhalansi yamandla ngokususa umthombo wamafutha ukusuka kwiicarbs ukuya emafutheni - eyona ndawo yokutya kwe keto ().

Ngexesha lokuzila ukutya, amanqanaba e-insulin kunye neevenkile ze-glycogen ziyancipha, zikhokelela emzimbeni wakho ngokwendalo ukuze uqalise ukutshisa amafutha ().

Nabani na osokolayo ukufikelela kwi-ketosis ngelixa esitya ukutya kwe-keto, ukongeza ukuzila ukutya okwexeshana kunokuyiqalisa ngokufanelekileyo inkqubo yakho.

Ingakhokelela ekulahlekelweni kwamafutha ngakumbi

Ukudibanisa ukutya kunye nokuzila kunokukunceda utshise amanqatha amaninzi kunokutya kuphela.

Ngenxa yokuba ukuzila ukutya okwexeshana kukhulisa imetabolism ngokukhuthaza i-thermogenesis, okanye imveliso yobushushu, umzimba wakho ungaqala ukusebenzisa iivenkile ezinamafutha ().

Izifundo ezininzi zityhila ukuba ukuzila ukutya okwethutyana kunakho ngamandla nangokukhuselekileyo kulahle amanqatha omzimba.

Kwisifundo seeveki ezisibhozo kumadoda angama-34 aqeqeshelwe ukuxhathisa, abo basebenzise indlela ye-16/8 yokuzila ukutya baphulukana ne-14% ngaphezulu kwamafutha omzimba kunabo balandela indlela eqhelekileyo yokutya ().

Kwangokunjalo, uphononongo lwezifundo ezingama-28 luqaphele ukuba abantu abasebenzisa ukuzila ukutya okwexeshana balahlekelwe ngumndilili we-7.3 yeephawundi (3.3 kg) ubunzima obunamanqatha kunabo balandela ukutya okuneekhalori eziphantsi kakhulu ().

Ngapha koko, ukuzila ukutya okwexeshana kunokugcina ubunzima bemisipha ngexesha lokulahleka kobunzima kunye nokuphucula amanqanaba emandla, anokuba luncedo kwii-keto dieters ezijonge ukuphucula ukusebenza kwezemidlalo kunye nokulahla amanqatha omzimba (,).

Ukongeza, izifundo zigxininisa ukuba ukuzila ukutya okwexeshana kunokunciphisa indlala kunye nokukhuthaza iimvakalelo zokugcwala, ezinokunceda ukunciphisa umzimba ().

Ukudibanisa ukuzila ukutya okwexeshana kunye nokutya kwe-keto kunokukunceda ufikelele kwi-ketosis ngokukhawuleza kwaye ulahle amanqatha omzimba kunokutya kwe-keto kuphela.

Ngaba ufanele ukudibanisa?

Ukudibanisa ukutya kwe ketogenic kunye nokuzila ukutya okukhuselekileyo kunokwenzeka ukuba kukhuselekile kubantu abaninzi.

Nangona kunjalo, abasetyhini abakhulelweyo okanye abancancisayo kunye nabo banembali yokutya okungalunganga kufuneka bakuphephe ukuzila ukutya okungapheliyo.

Abantu abaneemeko ezithile zempilo, ezinje ngesifo seswekile okanye isifo sentliziyo, kufuneka babonane nogqirha ngaphambi kokuzama ukuzila ukutya okwexeshana kwisidlo se keto.

Nangona abanye abantu benokufumanisa ukudityaniswa kwezi zinto kuluncedo, kubalulekile ukuba uqaphele ukuba ayinakusebenzela wonke umntu.

Abanye abantu banokufumanisa ukuba ukuzila ukutya kwi-keto diet kunzima kakhulu, okanye banokufumana iimpendulo ezingalunganga, njengokutya kakhulu kwiintsuku ezingaziliyo, ukuba nochuku kunye nokudinwa ().

Gcina ukhumbula ukuba ukuzila ukutya okwexeshana akuyomfuneko ukufikelela kwi-ketosis, nangona inokusetyenziswa njengesixhobo sokwenza oko ngokukhawuleza.

Ukulandela nje ukutya okunempilo, okujikelezwe kakuhle ketoo kwanele kuye nabani na ojonge ukuphucula impilo ngokusika iikhabhohdi.

Nangona ukutya okukhawulezileyo kunye nokutya okune-ketogenic kunokuphucula ukusebenza komnye nomnye, akuyomfuneko ukudibanisa zombini. Kuxhomekeke kwiinjongo zakho zempilo, unokukhetha enye kwenye.

Umgca wezantsi

Ukudibanisa ukutya kwe-keto kunye nokuzila ukutya kunokukunceda ufikelele kwi-ketosis ngokukhawuleza kunokutya kwe-keto kuphela. Inokubangela ilahleko enkulu.

Nangona kunjalo, ngelixa le ndlela inokusebenza ngokumangalisayo kwabanye, akukho mfuneko yokuyixuba zombini, kwaye abanye abantu kufuneka bayiphephe le nhlanganisela.

Wamkelekile ukuba ulinge kwaye ubone ukuba indibaniselwano- okanye isenzo esinye sodwa-isebenza ngcono kuwe.Kodwa njengalo naluphi na utshintsho lwendlela yokuphila, kuyacetyiswa ukuba uthethe nomboneleli wakho wokuqala wezempilo.