Izidlo ezisezantsi zeCarb kunye neeKetogenic zonyusa impilo yeBongo

Umxholo

• Zithini izidlo zecarb eziphantsi kunye neketogenic?
• Ukutya okuncinci kweCarb:
• Ukutya kweKetogenic:
• Iintsomi 'ze-130 zeecarbs'
• I-carb ephantsi kunye nokutya kwe-ketogenic kunika amandla engqondo
• Ketogenesis
• Gluconeogenesis
• Ukutya okuphantsi kwe-carb / ketogenic kunye nokuxhuzula
• I-carb ephantsi kunye neendlela zokutya ze-ketogenic zokunyanga isifo sokuwa
• Ukutya kweketogenic okudala kwisifo sokuwa
• Ukutya okuguqulweyo kweAtkins kwisifo sokuwa
• I-chain-triglyceride ketogenic yokutya kwi-epilepsy
• Unyango olusezantsi lwe-glycemic kwisifo sokuwa
• Ukutya okuphantsi kwe-carb / ketogenic kunye nesifo se-Alzheimer's
• Ezinye izibonelelo zobuchopho
• Iingxaki ezinokubakho nge-carb ephantsi kunye nokutya kwe ketogenic
• Iziphumo zecarb ephantsi okanye ukutya kwe ketogenic
• Iingcebiso zokuziqhelanisa nokutya
• Umgca wezantsi

I-carb ephantsi kunye nokutya kwe-ketogenic kunezibonelelo ezininzi zempilo.

Umzekelo, iyaziwa into yokuba zinokukhokelela ekunciphiseni ubunzima kunye nokunceda ukulawula isifo seswekile. Nangona kunjalo, ziyanceda kwizifo ezithile zobuchopho.

Eli nqaku livavanya indlela ukutya okune-carb ephantsi kunye nokutya okune-ketogenic ezichaphazela ngayo ingqondo.

UNadine Greeff / iStocky United

Zithini izidlo zecarb eziphantsi kunye neketogenic?

Nangona kuninzi ukugqithisa phakathi kwe-carb ephantsi kunye ne-ketogenic diet, kukho nezinye izinto ezibalulekileyo ezahlukileyo.

Ukutya okuncinci kweCarb:

• Ukufakwa kweCarb kungahluka ukusuka kwi-25-150 yeegram ngosuku.
• Iiproteni zihlala zingathintelwanga.
• Iiketoni zinokunyuka okanye zinganyuki ziye kumanqanaba aphezulu egazini. IiKetoni ziimolekyuli ezinokuthi zithathe indawo yecarbs njengomthombo wamandla engqondo.

Ukutya kweKetogenic:

• Ukutya kweCarb kukhawulelwe kwiigram ezingama-50 okanye ngaphantsi ngemini.
• Iiproteni zihlala zithintelwe.
• Injongo ephambili kukunyusa amanqanaba egazi e-ketone.

Kwindlela esemgangathweni esezantsi yokutya ukutya okune-carb, ingqondo iya kuhlala ixhomekeke kwiswekile, iswekile efumaneka egazini lakho. Nangona kunjalo, ingqondo inokutshisa ietoni ezininzi kunokutya okuqhelekileyo.

Kwindlela yokutya eketogenic, ubuchopho buxhokonxwa kakhulu ziiketoni. Isibindi sivelisa i-ketone xa ukutya kwe-carb kusezantsi kakhulu.

I-carb ephantsi kunye nokutya kwe ketogenic kuyafana ngeendlela ezininzi. Nangona kunjalo, ukutya kwe-ketogenic kuqulethe ii-carbs ezimbalwa kwaye kuya kukhokelela ekunyukeni okukhulu kumanqanaba egazi eetoni, ezibalulekile kwiimolekyuli.

Iintsomi 'ze-130 zeecarbs'

Usenokuba uvile ukuba ingqondo yakho ifuna i-130 yeegramu ze-carbs ngosuku ukuze zisebenze ngokufanelekileyo. Le yenye yeentsomi zixhaphakileyo malunga nokutya ukutya okunempilo.

Ngapha koko, ingxelo ka-2005 yi-National Academy of Medicine's Food and Nutrition Board ithi:

"Umda ongezantsi wokutya okunee-carbohydrate ezihambelana nobomi kubonakala ngathi zero, ngaphandle kokuba izixa ezaneleyo zeprotheyini kunye namanqatha zisetyenzisiwe" (1).

Nangona ukutya okune-carb zero kungacetyiswanga kuba kususa ukutya okunempilo okuninzi, ngokuqinisekileyo ungatya ngaphantsi kwe-130 yeegram ngosuku kwaye ugcine ukusebenza kakuhle kwengqondo.

Kuyintsomi eqhelekileyo ukuba kufuneka utye i-gram ye-130 yee-carbs ngosuku ukubonelela ngengqondo ngamandla.

I-carb ephantsi kunye nokutya kwe-ketogenic kunika amandla engqondo

Ukutya okune-carb ephantsi kunika ingqondo yakho amandla ngokusebenzisa iinkqubo ezibizwa ngokuba yi-ketogenesis kunye ne-gluconeogenesis.

Ketogenesis

Iswekile idla ngokuba yingqondo ephambili. Ingqondo yakho, ngokungafaniyo nezihlunu zakho, ayinakho ukusebenzisa amanqatha njengomthombo wamafutha.

Nangona kunjalo, ingqondo inokusebenzisa iietoni. Xa i-glucose kunye namanqanaba e-insulin aphantsi, isibindi sakho sivelisa i-ketone kwi-fatty acids.

Iitoni ngokwenene ziveliswa ngesixa esincinci nanini na xa uhamba iiyure ezininzi ungatyanga, njengokulala ubusuku bonke.

Nangona kunjalo, isibindi sonyusa ukuveliswa kweeetoni nangakumbi ngexesha lokuzila ukutya okanye xa ukutya i-carb kuwela ngaphantsi kwe-50 gram ngosuku ().

Xa ii-carbs zishenxiswa okanye zincitshisiwe, ii-ketone zinokubonelela ukuya kuthi ga kwi-75% yeemfuno zamandla engqondo (3).

Gluconeogenesis

Nangona uninzi lobuchopho lunokusebenzisa iietoni, kukho iinxalenye ezifuna iswekile ukuze isebenze. Kwisondlo esisezantsi kakhulu se-carb, enye yale glucose inokunikezelwa sisixa esincinci seecarbs ezisetyenzisiweyo.

Zonke ezinye zivela kwinkqubo yomzimba wakho ebizwa ngokuba yi-gluconeogenesis, ethetha "ukwenza iswekile entsha." Kule nkqubo, isibindi senza i-glucose ukuba isebenzise ingqondo. Isibindi senza i-glucose isebenzisa ii-amino acid, iibhloko zeproteni ().

Isibindi singenza iglucose kwi-glycerol. I-Glycerol ngumqolo oqhagamshela ii-acid ezinamafutha kunye kwi-triglycerides, indlela yokugcina umzimba enamafutha.

Ngombulelo kwi-gluconeogenesis, iinxalenye zobuchopho ezifuna iswekile zifumana unikezelo oluzinzileyo, nokuba ukutya kwakho kwe-carb kuphantsi kakhulu.

Kwisidlo esiphantsi kakhulu se-carb, ukuya kuthi ga kwi-75% yengqondo inokuxhokonxwa ziiketoni. Eminye inokubangelwa yiglucose eveliswa esibindini.

Ukutya okuphantsi kwe-carb / ketogenic kunye nokuxhuzula

Ukuxhuzula sisifo esibonakaliswa kukuxhuzula okunxulunyaniswa nexesha lokudakumba ngokugqithisileyo kwiiseli zengqondo.

Inokubangela intshukumo engalawulekiyo yokubaleka kunye nokulahleka kwengqondo.

Kunzima kakhulu ukunyanga isifo sokuwa. Kukho iintlobo ezininzi zokubamba, kwaye abanye abantu abanesimo baneziqendu ezininzi imihla ngemihla.

Nangona kukho amayeza amaninzi asebenzayo, la machiza akakwazi ukulawula ngokufanelekileyo ukuxhuzula malunga neepesenti ezingama-30 zabantu. Uhlobo lokuxhuzula olungaphenduliyo kunyango lubizwa ngokuba yi-refractory epilepsy (5).

Ukutya okune-ketogenic kwaphuhliswa nguGqirha Russell Wilder kwii-1920s ukunyanga isifo sokuxhathisa esinganyangekiyo ebantwaneni. Ukutya kwakhe kunika ubuncinci i-90% yeekhalori ezivela kumanqatha kwaye kubonisiwe ukulinganisa iziphumo eziluncedo zendlala ekubanjweni (6).

Iindlela ezichanekileyo emva kwe-ketogenic diet's antiseizure effects zihlala zingaziwa (6).

I-carb ephantsi kunye neendlela zokutya ze-ketogenic zokunyanga isifo sokuwa

Zine iindidi zokutya okuthintelwe i-carb ezinokunyanga isifo sokuwa. Nazi izinto eziqhelekileyo zokuqhekeka kwemacronutrient:

1. Ukutya okudala kwe-ketogenic (KD): I-2-4% yeekhalori ezivela kwi-carbs, i-6-8% ukusuka kwiprotheni, kunye ne-85-90% kumanqatha ().
2. Ukutya okutshintshiweyo kweAtkins (MAD): I-10% yeekhalori ezivela kwiikhabho ngaphandle kwesithintelo kwiiprotein kwiimeko ezininzi. Ukutya kuqala ngokuvumela i-10 gram ye-carbs ngosuku ebantwaneni kunye ne-15 gram yabantu abadala, ngokunyuka okuncinci xa kunokunyamezelwa (8).
3. Ukutya okuphakathi kwe-chain triglyceride ketogenic (ukutya kwe-MCT): Ekuqaleni i-10% carbs, 20% protein, 60% medium-chain triglycerides, kunye ne-10% amanye amafutha ().
4. Unyango olusezantsi lwe-glycemic index (LGIT): I-10-20% yeekhalori ezivela kwi-carbs, malunga ne-20-30% ukusuka kwiprotheni, kwaye ezinye zivela kumanqatha. Inciphisa ukhetho lwe-carb kwabo bane-glycemic index (GI) phantsi kwama-50 (10).

Ukutya kweketogenic okudala kwisifo sokuwa

Ukutya okune-ketogenic yakudala (KD) kuye kwasetyenziswa kumaziko onyango lokuxhuzula aliqela. Izifundo ezininzi zifumene ukuphuculwa kwesiqingatha sabathathi-nxaxheba (, 12,,,).

Kuphononongo luka-2008, abantwana abaphathwa ngesidlo se ketogenic kwiinyanga ezi-3 babenokwehla nge-75% yokuthinjwa kokuqala, ngokomndilili ().

Ngokophando olwenziwe ngo-2009, malunga nesinye kwisithathu sabantwana abasabelayo kwindlela yokutya bane-90% okanye ukuncipha okukhulu kokubanjwa ().

Kwisifundo se-2020 kwisifo sokuxhuzula esichasayo, abantwana abathathe ukutya kweketogenic okudala iinyanga ezi-6 babone ukuthotywa kwabo rhoqo kwehla nge-66% ().

Nangona ukutya okune-ketogenic okudala kunokusebenza ngokuchasene nokubanjwa, kufuna ukujongwa ngokusondeleyo ngugqirha wezifo zengqondo kunye nesazi sokutya.

Ukukhetha ukutya kukwanomda. Kananjalo, ukutya kunokuba nzima ukulandela, ngakumbi abantwana abadala kunye nabantu abadala (17).

Ukutya okuguqulweyo kweAtkins kwisifo sokuwa

Kwiimeko ezininzi, ukutya okuguqulweyo kweAtkins (MAD) kungqineke kusebenza ngokukuko okanye phantse kusebenza njengokulawula isifo sokuxhuzula njengokutya kweketogenic okudala, kunye neziphumo ebezingalindelekanga ezimbalwa (18,, 20,, 22).

Kwisifundo esenziwe ngokungahleliwe sabantwana be-102, i-30% yabo balandela ukutya okuguqulweyo kwe-Atkins bafumana i-90% okanye ukunciphisa okukhulu ekubanjweni (20).

Nangona uninzi lwezifundo zenziwe ebantwaneni, abanye abantu abadala abanesathuthwane babone iziphumo ezilungileyo ngale ndlela yokutya (, 24, 25).

Kuhlalutyo lwezifundo ezili-10 ngokuthelekisa ukutya kweketogenic okuqhelekileyo kukutya okuguqulweyo kweAtkins, abantu babenethuba lokunamathela kukutya okuguquliweyo kweAtkins (25).

I-chain-triglyceride ketogenic yokutya kwi-epilepsy

Ukutya okuphakathi kwe-chain-triglyceride ketogenic (ukutya kwe-MCT) kuye kwasetyenziswa ukusukela nge1970s. I-triglycerides ye-Medium-chain (MCTs) ngamafutha agcweleyo afumaneka kwioyile yekhokhonathi kunye neoyile yesundu.

Ngokungafaniyo namanqatha amade e-triglyceride, ii-MCT zinokusetyenziselwa amandla akhawulezileyo okanye imveliso ye-ketone sisibindi.

Amandla e-MCT ukukwazi ukwandisa amanqanaba e-ketone kunye nokuthintela okuncinci kwi-carb intake yenza ukuba ukutya kwe-MCT kube yinto eyaziwayo kwezinye izidlo ezisezantsi ze-carb (10,, 27).

Olunye uphononongo kubantwana lufumanise ukuba ukutya kwe-MCT kwakusebenza ngokukuko ketogenic yokutya ekulawuleni ukuxhuzula.

Unyango olusezantsi lwe-glycemic kwisifo sokuwa

Unyango olusezantsi lwe-glycemic treatment (LGIT) yenye indlela yokutya enokulawula isifo sokuwa nangona inesidima kakhulu kumanqanaba eetone. Yaziswa okokuqala ngo-2002 (28).

Kwisifundo se-2020 sabantwana abanesifo sokuwa, abo bamkele ukutya kwe-LGIT iinyanga ezi-6 bafumana iziphumo ebezingalindelekanga ezimbalwa kunalezo zithathe ukutya kweketogenic okudala okanye ukutya okuguqulweyo kweAtkins ().

Iindidi ezahlukeneyo ze-carb ephantsi kunye nokutya kwe-ketogenic kuyasebenza ekunciphiseni ukuxhuzula ebantwaneni nakubantu abadala abanesifo sokuwa esinganyangekiyo.

Ukutya okuphantsi kwe-carb / ketogenic kunye nesifo se-Alzheimer's

Nangona zimbalwa izifundo ezenziweyo ezisemthethweni, kubonakala ngathi ukutya okuncinci kwe-carb kunye ne-ketogenic kunokuba luncedo kubantu abanesifo se-Alzheimer's.

Isifo i-Alzheimer sesona sifo sixhaphakileyo kwisifo sengqondo esixhalabisayo. Sisifo esiqhubela phambili apho ingqondo ikhula khona iiplagi kunye neetangile ezibangela ukulahleka kwememori.

Abaphandi abaninzi bakholelwa ukuba kufanele kuthathelwe ingqalelo "uhlobo lwesithathu" seswekile kuba iiseli zengqondo ziye zinganyangeki yi-insulin kwaye azikwazi ukusebenzisa iswekile ngokufanelekileyo, zikhokelela kukudumba (,, 31).

Ngapha koko, isifo se-metabolic syndrome, esandulela uhlobo lweswekile yesi-2, sikonyusa umngcipheko wokuba nesifo se-Alzheimer's (,).

Iingcali zichaza ukuba isifo se-Alzheimer sabelana ngeempawu ezithile nokuxhuzula, kubandakanya ukonwaba kwengqondo okukhokelela ekuthinjweni (,).

Kuphononongo luka-2009 lwabantu abali-152 abanesifo se-Alzheimer, abo bafumana isongezelelo se-MCT iintsuku ezingama-90 babenamanqanaba aphezulu e-ketone kunye nophuculo olubonakalayo ekusebenzeni kwengqondo xa kuthelekiswa neqela lolawulo ().

Kwisifundo esincinci se-2018 esidlulileyo kwinyanga eyi-1, abantu abathathe iigrama ezingama-30 ze-MCT ngosuku babone ukuba ukusetyenziswa kweetone yabo yengqondo kunyuka kakhulu. Iingqondo zabo zisebenzisa iitoni eziphindwe kabini kunezo bezenziwe ngaphambi kwesifundo ().

Izifundo zezilwanyana zikwacebisa ukuba ukutya kwe ketogenic kunokuba yindlela efanelekileyo yokunyusa ingqondo echaphazelekayo yiAlzheimer's (31, 38).

Njengokuxhuzula, abaphandi abaqinisekanga ngeyona ndlela isebenzayo kwezi zibonelelo zinokubakho malunga nesifo se-Alzheimer's.

Ithiyori enye ikhusela iiseli zobuchopho ngokunciphisa iintlobo zeoksijini ezisebenzayo. Ezi ziimveliso zemetabolism ezinokubangela ukudumba (,).

Enye inkolelo kukuba ukutya okunamafutha amaninzi, kubandakanya amanqatha, kunokunciphisa iiproteni eziyingozi eziqokelela kwingqondo yabantu abaneAlzheimer's ().

Kwelinye icala, uphononongo lwamva nje lwezifundo kugqitywe ekubeni ukutya okunamafutha amaninzi kunxulunyaniswa kakhulu nomngcipheko okhulayo we-Alzheimer's ().

Uphando lusekwizigaba zalo zokuqala, kodwa ukutya kwe-ketogenic kunye ne-MCT supplements kunokunceda ukuphucula imemori kunye nokusebenza kwengqondo kubantu abane-Alzheimer's disease.

Ezinye izibonelelo zobuchopho

Nangona ezi zingakhange zifundwe kangako, ukutya okuncinci kwe-carb kunye ne-ketogenic kunokuba nezinye izibonelelo zobuchopho:

• Imemori. Abantu abadala abadala abasemngciphekweni wesifo se-Alzheimer babonakalise ukuphucula kwimemori emva kokulandela ukutya okuphantsi kakhulu kwe-carb kwiiveki ezi-6-12. Ezi zifundo bezincinci, kodwa iziphumo ziyathembisa (, 43).
• Umsebenzi weBongo. Ukondla iigundane ezindala kunye nokutyeba ngokutya ketogenic kukhokelela ekuphuculeni ukusebenza kwengqondo (44,).
• I-hyperinsulinism yokuzalwa. I-hyperinsulinism ye-Congenital ibangela iswekile esezantsi yegazi kwaye inokukhokelela ekonakaleni kwengqondo. Le meko inyangwe ngempumelelo ngokutya kwe ketogenic (46).
• Migraine. Abaphandi baxela ukuba i-carb ephantsi okanye ukutya kwe-ketogenic kunokubonelela ngoncedo kubantu abane-migraine (,).
• Isifo sikaParkinson. Olunye uvavanyo oluncinci, olungenamkhethe luthelekisa ukutya kwe-ketogenic ngamafutha asezantsi, ukutya okuphezulu kwe-carb. Abantu abathathe ukutya kwe ketogenic babone ukuphucuka okukhulu kwintlungu kunye nezinye iimpawu ezingezizo ezesifo seParkinson's disease ().

Ukutya okuncinci kwe-carb kunye ne-ketogenic kunezinye izibonelelo ezininzi zempilo yengqondo. Banokunceda ukuphucula inkumbulo kubantu abadala abadala, ukunciphisa iimpawu ze-migraine, kunye nokunciphisa iimpawu zesifo sika-Parkinson, ukubala nje ezimbalwa.

Iingxaki ezinokubakho nge-carb ephantsi kunye nokutya kwe ketogenic

Kukho iimeko ezithile apho i-carb ephantsi okanye i-ketogenic diet ayikhuthazwa. Babandakanya i-pancreatitis, ukusilela kwesibindi, kunye nokuphazamiseka okunqabileyo kwegazi ().

Ukuba unayo nayiphi na imeko yempilo, thetha nogqirha wakho ngaphambi kokuqala ukutya kwe ketogenic.

Iziphumo zecarb ephantsi okanye ukutya kwe ketogenic

Abantu baphendula kwi-carb ephantsi kunye ne-ketogenic yokutya ngeendlela ezininzi ezahlukeneyo. Nazi iziphumo ezimbalwa ezinokubakho ezimbi:

• I-cholesterol ephakanyisiweyo. Abantwana banokufumana amanqanaba aphezulu e-cholesterol kunye namanqanaba aphezulu e-triglyceride. Nangona kunjalo, oku kunokuba okwethutyana kwaye akubonakali kuchaphazela impilo yentliziyo (, 52).
• Amatye eentso. Amatye eentso aqhelekanga kodwa kuye kwenzeka kwabanye abantwana abafumana unyango lwe-ketogenic yokutya ngenxa yokuxhuzula. Amatye ezintso ahlala ephathwa nge potassium citrate ().
• Ukuqunjelwa. Ukuqunjelwa kuqheleke kakhulu kwizidlo zeketogenic. Elinye iziko lonyango laxela ukuba iipesenti ezingama-65 zabantwana baqala ukuqunjelwa. Kuhlala kulula ukunyanga ngezithambisi zesitulo okanye utshintsho kwindlela otya ngayo ().

Abantwana abanesathuthwane ekugqibeleni bayayeka ukutya kwe-ketogenic nje ukuba ukuxhuzula kusonjululwe.

Olunye uphononongo lujonge abantwana abachitha ixesha eliphakathi kwiminyaka eyi-1.4 kwisidlo se ketogenic. Uninzi lwazo aluzange luve naziphi na iziphumo ebezingalunganga zexesha elide njengesiphumo (54).

Ukutya okuphantsi kakhulu kwe-carb ketogenic kukhuselekile kubantu abaninzi, kodwa ayinguye wonke umntu. Abanye abantu banokuba neziphumo ebezingalindelekanga, ezihlala ziyethutyana.

Iingcebiso zokuziqhelanisa nokutya

Xa utshintshela kwi-carb ephantsi okanye ukutya kwe-ketogenic, unokufumana iziphumo ezibi.

Unokuphuhlisa iintloko okanye uzive udiniwe okanye unentloko encinci kwiintsuku ezimbalwa. Oku kwaziwa ngokuba yi "keto flu" okanye "carb flu ephantsi."

Nazi ezinye zeengcebiso zokufumana ixesha lokuziqhelanisa:

• Qiniseka ukuba ufumana ulwelo olwaneleyo. Sela ubuncinci ii-ounces ezingama-68 (iilitha ezi-2) zamanzi ngosuku ukubuyisela ukulahleka kwamanzi okuhlala kwenzeka kumanqanaba okuqala e-ketosis.
• Yitya ityuwa eninzi. Yongeza i-1-2 yeegram zetyuwa suku ngalunye ukubuyisela isixa esilahlekileyo kumchamo wakho xa iicarbs zincitshisiwe. Ukusela umhluzi kuya kukunceda ufezekise iimfuno zakho zokunyuka kwesodiyam kunye nolwelo.
• Yongeza nge potassium kunye nemagniziyam. Yitya ukutya okuphezulu kwi-potassium kunye nemagniziyam ukunqanda izihlunu. Ukotapeya, iyogathi yamaGrike, iitumato, kunye nentlanzi yimithombo elungileyo.
• Hlaziya umsebenzi wakho womzimba. Musa ukuzilolonga kakhulu iveki enye. Kungathatha iiveki ezimbalwa ukuba zilungiswe ngokupheleleyo. Musa ukuzityhala ekusebenzeni kwakho de ube uziva ukulungele.

Ukuziqhelanisa ne-carb esezantsi kakhulu okanye ukutya kwe-ketogenic kuthatha ixesha, kodwa kukho iindlela ezimbalwa zokunciphisa utshintsho.

Umgca wezantsi

Ngokobungqina obukhoyo, izidlo ze ketogenic zinokuba nezibonelelo ezinamandla kwingqondo.

Obona bungqina bunamandla bunento yokwenza nokunyanga isifo sokuxhathisa esinganyangekiyo ebantwaneni.

Kukho ubungqina bokuqala bokuthi ukutya kwe-ketogenic kunokunciphisa iimpawu ze-Alzheimer's kunye nesifo sika-Parkinson. Uphando luyaqhubeka malunga neziphumo zalo kubantu abanokunye ukuphazamiseka kwengqondo.

Ngaphandle kwempilo yengqondo, kukwakho nezifundo ezininzi ezibonisa ukuba ukutya okuncinci kwe-carb kunye ne-ketogenic kunokubangela ukunciphisa umzimba kunye nokunceda ukulawula isifo seswekile.

Ezi ndlela zokutya azenzelwe wonke umntu, kodwa zinokubonelela ngezibonelelo kubantu abaninzi.