Ngaba ukutya kweKeto kungabangela ukuqunjelwa?

Umxholo

• Ushwankathelo
• Kutheni le nto ukutya kwe keto kubangela ukuqhina?
• Ukulungelelaniswa kwee-carbs ezimbalwa kunye namafutha amaninzi
• Ayonelanga ifayibha
• Ukutya i-fiber encinci endaweni ye-fiber ephezulu
• Unyango njani ukuqhina
• Ungakuthintela njani ukuqhina kwisondlo se keto
• Yise kude

Ushwankathelo

I-ketogenic (okanye i-keto) yokutya iyaqhubeka yenye yezona ndlela zaziwayo zokutya eMelika. Oku ikakhulu kungenxa yokuba ubungqina beklinikhi bubonisa ukuba bunokukunceda ukunciphisa umzimba kunye nokuphucula impilo yakho.

Ngokunciphisa kakhulu ii-carbohydrate kwaye ubeke endaweni yazo ii-carbs ngokutya okunamafutha amaninzi okanye iiproteni, oku kutya kunokubeka umzimba wakho kwimeko ye-ketosis.

Xa ukwi-ketosis, umzimba wakho utshisa amanqatha endaweni yeswekile (ngesiqhelo evela kwii-carbs) zamandla.

Ngelixa ukutya kwe keto kunokukunceda utshise amanqatha, kunokubakho neziphumo ebezingalindelekanga. Uninzi lweziphumo ebezingalindelekanga zinxulumene nephecana lesisu (GI) xa usabela kukungabikho kwee-carbs.

Esinye seziphumo ebezingalindelekanga kukuqunjelwa. Oku kuthetha ukuba uneentshukumo ezintathu okanye ezimbalwa zamathumbu ngeveki. Ukuqunjelwa kungenza isitulo sakho sibe nzima kwaye sibe neqhubu, kwaye kube nzima ukudlula.

Ke, kutheni le nto isenzeka? Funda ukuze ufumane ukuba yintoni ebangela ukuqunjelwa kunye nokutya okunoketo, kunye nento onokuyenza ukuyithintela.

Kutheni le nto ukutya kwe keto kubangela ukuqhina?

Ukuba ukutya kwe-keto kufanele ukuba kuphuculwe impilo yakho, yintoni ebangela ukuba iphecana lakho le-GI lisabele kule ndlela yokutya okunamafutha aphezulu, kunye ne-carb ephantsi? Nazi ezinye zezizathu eziphambili zokuba ube nokuqunjelwa ngelixa ulandela ukutya kwe-keto:

Ukulungelelaniswa kwee-carbs ezimbalwa kunye namafutha amaninzi

Imizimba yethu yenzelwe ukwetyisa ii-macronutrients ezintathu: ii-carbs, amafutha, kunye neeprotein. Ngelixa ukutya ii-carbs ezininzi kungacetyiswanga ukuba uzama ukunciphisa umzimba, ukunciphisa ukutya kwakho kwe-carb ngokukhawuleza kunokubeka iphecana lakho le-GI kwimeko yoxinzelelo.

Xa utshintshela kwindlela yokutya ye-keto, umzimba wakho kufuneka uhlengahlengise ekucoleni umthwalo onzima wee-carbs ukwetyisa amanqatha amaninzi. Kungathatha ixesha ukuba amathumbu akho aqhelane nokophula amanqatha amaninzi kunangaphambili.

Ayonelanga ifayibha

Xa ulandela ukutya kwe-keto, uhlala utya kuphela i-20 ukuya kwi-50 yeegramu ze-carbs suku ngalunye. Oku kuncinci kakhulu kunezikhokelo zokutya ezicetyiswayo, ngokusekelwe kwi-2,000 yokutya kwekhalori.

Kwakhona iikhabho ezisempilweni ezifana neziqhamo kunye neenkozo ezipheleleyo ziqulathe ifayibha. Xa unciphise oku kutya, awusafumani "isambuku" esiqhelekileyo ekutyeni kwakho ekufuneka ugcine ukuhamba kwamathumbu rhoqo.

Ukutya i-fiber encinci endaweni ye-fiber ephezulu

Ngelixa kuphela malunga neepesenti ezi-5 zokutya okutyayo kwi-keto diet kwenziwa nge-carbs, eyona nto iphambili kukuqinisekisa ukuba utya uhlobo olululo. Injongo yezempilo, isondlo, i-fiber ephezulu njengeziqhamo, imifuno kunye neenqolowa ezipheleleyo.

Ukuba utya kuphela ifayibha esezantsi, njengesonka esimhlophe, irayisi emhlophe, okanye izinto ezineswekile, ngekhe ufumane ifibre oyifunayo yokuhambisa ukutya ngephecana lakho le-GI.

Unyango njani ukuqhina

Ukuqunjelwa kwexesha elide kungakhokelela kwiingxaki, kubandakanya ukungqamka kwe-anal, hemorrhoids, kunye nentlungu esiswini. Kungenxa yoko le nto ungafuni ukuba ihlale ingakhange ihlolwe ixesha elide.

Ukuba umtsha kwisidlo se keto, unokufumanisa ukuba ukuqunjelwa kwakho kuhlala kuphela kwiintsuku ezimbalwa ukuya kwiiveki ezimbalwa. Njengoko umzimba wakho uhlengahlengisa ukwetyisa amafutha amaninzi kunye neecarbs ezimbalwa, ukuqunjelwa kwakho kunokuba ngcono.

Ukuba ukuqunjelwa kwakho kuyaqhubeka nokuba yingxaki, zama olunye lonyango olusekhaya:

• Sela amanye amanzi.
• Yongeza okwexeshana ukutya okune-fiber eninzi ekutyeni kwakho, okufana neenkozo, iimbotyi kunye namaqunube.
• Yiya ngokukhawuleza emva kokutya.
• Zama ukuqeqeshwa kwamathumbu, indlela apho upasa khona izitulo ngaxeshanye yonke imihla.

Ukuba ukuqunjelwa kwakho akulunganga emva kweeveki ezintathu, qiniseka ukwenza idinga lokuthetha nogqirha wakho. Bangasebenza nawe ukufumana olona nyango luphambili.

Nangona i-counter-the-counter stimulants inokukunceda, qiniseka ukuba uthetha nodokotela wakho ngaphambi kokuba uthathe nayiphi na i-fiber supplements okanye i-laxatives. Ezinye zeemveliso ziphezulu kwii-carbs, ezinokuthi ziphazamise iinzame zakho kwisondlo se keto.

Ungakuthintela njani ukuqhina kwisondlo se keto

Enye indlela onokuthintela ukuqhina kukuzisa ukutya kwe keto ngokuthe ngcembe.

Umzekelo, ungaqala ngokutya imihla ngemihla kwi-carb kwisiphelo esiphakamileyo, ngeenxa zonke iigram ezingama-50, kwaye unciphise kancinci ukutya kwakho kwe-carb njengoko inkqubo yakho yokwetyisa iguquka.

Le ndlela ingathatha ixesha elide ukufikelela kwi-ketosis. Kodwa unokuba nakho ukunamathela kukutya ukuba uneziphumo ebezingalindelekanga ezimbalwa.

Enye indlela yokuthintela ukuqhina ngokutya kweketo kukuqinisekisa ukuba amafutha kunye neeproteni ozityayo zivela kukutya okupheleleyo. Ukutya ukutya okuninzi okugqityiweyo kunye nokutya okukhawulezayo kunokubeka uxinzelelo ngakumbi kwinkqubo yakho ye-GI.

Ukutya okucutshungulwayo kuhlala kungaboneleli ngexabiso lesondlo. Kwakhona, zihlala ziphantsi kwifayibha, ekufuneka uyigcine emathunjini akho asebenze kakuhle. Okokugqibela, kubalulekile ukuba uqiniseke ukuba usela amanzi aneleyo.

Yise kude

Ukutya kwe keto kunokubangela ukuqunjelwa njengoko umzimba wakho uqhela ukugaya iiCarbs ezimbalwa kunye namafutha amaninzi. Kodwa njengoko iphecana lakho le-GI liziqhelanisa nale ndlela yokutya, unokufumanisa ukuba iba mbalwa umcimbi.

Unokuwunciphisa umngcipheko wokuqunjelwa ngokutya ukutya okupheleleyo, okunefayibha ephezulu ukunceda ukugcina amathumbu akho ehamba.

Ukuba ukuqunjelwa kwakho akubangcono, ngaphandle koncedo lwasekhaya kunye nonyango, isenokuba lixesha lokuba ubone ugqirha wakho. Banokucebisa amayeza kagqirha okanye utshintsho oluthile ekudleni ukunceda ukubuyisela iphecana lakho le-GI ekusebenzeni.