Yintoni i-Keto Headache, kwaye uyiphatha njani?

Umxholo

• Yintoni ebangela intloko ebuhlungu kwi keto?
• Amanqanaba eswekile esezantsi egazi
• Ukuphelelwa ngamanzi emzimbeni
• Ezinye izinto ezinokubangela
• Ungayinyanga njani kwaye uyithintele njani intloko kwi keto
• Iingcebiso zokunyanga okanye ukuthintela iintloko ze keto
• Umgca wezantsi

Ukutya kwe ketogenic yindlela yokutya eyaziwayo ethatha indawo yeecarbs ezininzi ngamafutha.

Nangona oku kutya kubonakala kuyasebenza ukunciphisa umzimba, abantu abaninzi bafumana iziphumo ebezingalindelekanga xa beqala ukutya. Intloko yenye yeempawu eziqhelekileyo.

Ukuba ucinga ngeketo, usenokuzibuza ukuba yeyiphi na indlela yokuphelisa ezi ntloko.

Eli nqaku livavanya oonobangela beentloko kwisidlo se keto kwaye linikezela ngeengcebiso zokuthintela nokunyanga.

Yintoni ebangela intloko ebuhlungu kwi keto?

Izinto ezininzi zinokubangela iintloko ze-keto, ezihlala zenzeka xa uqala ukutya.

Amanqanaba eswekile esezantsi egazi

Iswekile, uhlobo lwecarb, ngowona mthombo wamandla emzimbeni nasengqondweni.

Ukutya okune-keto kunciphisa kakhulu ukutya kwakho kwe-carb, endaweni yamafutha. Oku kutshintshela umzimba wakho kwi-ketosis, imeko ye-metabolic apho utshisa amanqatha njengowona mthombo wamandla ().

Xa uqala ukutya, umzimba wakho uqala ukuthembela kwimizimba ye-ketone endaweni yeswekile, enokubangela ukuba iswekile yegazi lakho yehle. Kananjalo, oku kungakhokelela kwiswekile esezantsi yegazi.

Olu tshintsho luye kwi-ketosis lunokucinezela ingqondo yakho, enokubangela ukudinwa kwengqondo, okanye inkungu yengqondo, kunye nentloko (,).

Ukuphelelwa ngamanzi emzimbeni

Ukuphelelwa ngamanzi emzimbeni yenye yezona zinto zixhaphakileyo kukutya kwe keto. Kuyenzeka kuba abantu bathanda ukuchama rhoqo njengoko betshintshela kwi-ketosis.

Ngexesha lolu tshintsho, umzimba wakho uyayigqiba indlela egciniweyo yee-carbs, ebizwa ngokuba yi-glycogen. Ngenxa yokuba i-glycogen emzimbeni wakho ibotshelelwe kwiimolekyuli zamanzi, ikhupha amanzi xa isetyenzisiwe ().

Ngapha koko, umzimba wakho uvelisa i-insulin encinci-ihomoni enceda ukufunxa iswekile egazini lakho-kwi keto kuba utya ii-carbs ezimbalwa. Ukwehla kwamanqanaba e-insulin kunokuchaphazela ii-electrolyte, ezinje nge-potassium kunye ne-sodium, edlala indima ephambili kwi-hydration.

Umzekelo, izintso zakho zikhupha isodium engaphezulu xa amanqanaba e-insulin esiwa, ekhuthaza ukomisa ().

Ngokudibeneyo, ezi zinto zinokuba negalelo kwintloko ebuhlungu.

Ngaphandle kwentloko, imiqondiso yokuphelelwa ngamanzi emzimbeni ibandakanya umlomo owomileyo, isiyezi kunye nokungaboni kakuhle ().

Ezinye izinto ezinokubangela

Zininzi ezinye izinto ezinokunyusa umngcipheko weentloko kwidayeto yokutya.

Oku kubandakanya ukusetyenziswa gwenxa kwamayeza, i-diuretics, kunye nezinye iziyobisi ezikhuthaza ukomisa, kunye neminyaka yakho kunye nendlela ophila ngayo njengokulala okungalunganga, uxinzelelo kunye nokutsiba ukutya ().

Amanqanaba eswekile esezantsi egazini kunye nokuphelelwa ngamanzi emzimbeni ngabaqhubi ababini ababalulekileyo beentloko zeketo. Ezinye izinto ezininzi zonyango kunye nendlela yokuphila zinokunyusa umngcipheko wentloko.

Ungayinyanga njani kwaye uyithintele njani intloko kwi keto

Uninzi lwabantu luba neziphumo ebezingalindelekanga ngaphaya kwentloko yokutya okune-keto, kubandakanya izihlunu zemithambo, ukuqhina, ukudinwa kunye nesiyezi. Ezi mpawu ziyaziwa ngokudibeneyo njenge-keto flu ().

Kwiimeko ezininzi, ukungabikho kwamanzi emzimbeni kunye nokungalingani kwe-electrolyte kunokuzenza mandundu ezi mpawu, zenze ukuthintela kubaluleke kakhulu.

Iingcebiso zokunyanga okanye ukuthintela iintloko ze keto

Ukuqinisekisa i-hydration efanelekileyo kunye nokutya ukutya okunesondlo okuninzi kunokunceda ukunciphisa umngcipheko wokuphelelwa ngamanzi emzimbeni. Emva koko, oku kunokunciphisa iintloko-kwaye kuthintele ukuba zingenzeki kwasekuqaleni.

Nazi iingcebiso ezithile:

• Sela amanzi amaninzi. Njengoko izigaba zokuqala zeketo zibandakanya ukulahleka kwamanzi, kubalulekile ukuba usele ulwelo olwaneleyo. Cwangcisa ubuncinci i-ounces ezingama-68 (iilitha ezi-2) zamanzi ngosuku ngalunye.
• Nciphisa ukusela kwakho utywala. Utywala yi-diuretic, oko kuthetha ukuba kukwenza uchame rhoqo kwaye unokwandisa umngcipheko wokuphelelwa ngamanzi emzimbeni (8).
• Yitya icarb ephantsi, ukutya okunotye amanzi. Iikhukhamba, i-zucchini, iletisi, iseleri, ikhaphetshu, kunye neetumato ezingavuthiyo zinamanzi amaninzi, anokukunceda uhlale unamanzi amaninzi. Ezinye zazo ziyimithombo efanelekileyo ye-electrolyte.
• Yitya ukutya okune-electrolyte eninzi. Ukutya okulungele i-Keto njengeavokhado, isipinatshi, amakhowa kunye neetumato ziphezulu kwi-potassium. Ngokufanayo, iiamangile, ii-kale, iimbewu zethanga, kunye neeoysters ziphezulu kwimagnesium kwaye zilungele iketo (, 10).
• Ityuwa ukutya kwakho. Cinga ngokufaka isalting ukutya kancinci ukunciphisa umngcipheko wokungalingani kwe-electrolyte.
• Zama isongezelelo se-electrolyte. Ukuthatha isongezelelo se-electrolyte kunokunciphisa umngcipheko wokuphelelwa ngamanzi emzimbeni kunye neempawu zomkhuhlane we keto.
• Kuphephe ukuzilolonga kakhulu. Yekela ekusebenzeni ngamandla ngeentsuku zokuqala zeketo, njengoko zinokuxinzelela umzimba wakho kwaye zonyuse amathuba okubakho kwentloko.

Ukuba uqhubeka uhlangabezana nentloko emva kweentsuku okanye iiveki ezininzi kwisidlo se keto, nxibelelana nengcali yezempilo ukuze uqiniseke ukuba imeko yezonyango engagxekiyo ayinatyala.

Ukunciphisa umngcipheko wokuphelelwa ngamanzi emzimbeni kunye nokungalingani kwe-electrolyte kubalulekile ekulweni neentloko kwi-keto diet. Phakathi kwamanye amanyathelo, unokuzama ukusela amanzi amaninzi, ukutya ukutya okunotye amanzi, ukunciphisa utywala, kunye nokutya ukutya kwakho.

Umgca wezantsi

Nangona ukutya kwe ketogenic sisixhobo esihle sokulahleka kobunzima, kunokubangela iziphumo ebezingalindelekanga ezininzi xa uqala ukuqala.

Intloko yenye yezona ziphumo zixhaphakileyo zokutya, kwaye zihlala zibangelwa kukuphelelwa ngamanzi emzimbeni okanye amanqanaba eswekile esezantsi egazini.

Nangona kunjalo, unokukhusela ngokuchasene neentloko ze-keto ngokusela amanzi amaninzi kunye nokugcina iso elisondeleyo kumanqanaba akho e-electrolyte, phakathi kwezinye iindlela.

Ukuba iintloko zakho ziyaqhubeka ngaphezulu kweentsuku okanye iiveki ezimbalwa, thetha nengcali yezempilo.