Indlela ukutya kweKetogenic okusebenzayo kuDidi 2 lweswekile

Umxholo

• Yintoni ukutya kwe keto?
• Ukuqonda "amanqatha aphezulu" kwisondlo se ketogenic
• Iziphumo kwiglucose yegazi
• Ukutya kwe-Atkins kunye neswekile
• Iingozi ezinokubakho
• Ukubeka iliso kwisifo seswekile
• Uphando, ukutya kwe keto, kunye neswekile
• Ezinye izidlo eziluncedo
• Imbonakalo

Yintoni ukutya kwe keto?

Ukutya okukhethekileyo kohlobo lwe-2 yeswekile kuhlala kugxila ekulahlekeni kwesisindo, kungabonakala ngathi kukuphambana ukuba ukutya okunamafutha aphezulu yinto onokukhetha kuyo. Ukutya okune-ketogenic (keto), okunamafutha aphezulu kunye nee-carbs eziphantsi, kunokutshintsha indlela umzimba wakho ogcina ngayo kunye nokusebenzisa amandla, ukunciphisa iimpawu zeswekile.

Ngokutya kweketo, umzimba wakho uguqula amanqatha, endaweni yeswekile, ube ngamandla. Ukutya kwenziwa nge-1920s njengonyango lwesifo sokuxhuzula, kodwa iziphumo zale ndlela yokutya nayo ifundelwa uhlobo lweswekile yesibini.

Ukutya kwe-ketogenic kunokuphucula amanqanaba eglucose yegazi (iswekile) ngelixa kunciphisa isidingo se-insulin. Nangona kunjalo, ukutya okuza neengozi. Qiniseka ukuba uyayixoxa nogqirha wakho ngaphambi kokwenza utshintsho olukhulu ekudleni.

Ukuqonda "amanqatha aphezulu" kwisondlo se ketogenic

Abantu abaninzi abanesifo seswekile sesi-2 batyebile, ngenxa yoko ukutya okunamafutha aphezulu kunokubonakala kungancedi.

Injongo yesondlo se ketogenic kukuba umzimba usebenzise amafutha kumandla endaweni yee-carbohydrate okanye iglucose. Kwindlela yokutya ye-keto, ufumana amandla akho amaninzi kumanqatha, kunye nokutya okuncinci okuvela kwii-carbohydrate.

Ukutya kwe ketogenic akuthethi ukuba kuya kufuneka ulayishe amafutha, nangona kunjalo. Amafutha asempilweni asisitshixo ekugcineni impilo yonke. Ukutya okunempilo okuqhelekileyo kudliwa kwisondlo se ketogenic kubandakanya:

• amaqanda
• iintlanzi ezifana nesalmon
• isonka samasi se-Cottage
• iponyoponyo
• iminquma kunye neoli yeoli
• amandongomane kunye neebutter nut
• iimbewu

Iziphumo kwiglucose yegazi

Ukutya kwe ketogenic kunokubangela ukunciphisa amanqanaba eglucose egazini. Ukulawulwa kokutya kwe-carbohydrate kuhlala kucetyiswa kubantu abanesifo seswekile sesi-2 kuba ii-carbohydrate zijikela kwiswekile kwaye, ngobuninzi bazo, zinokubangela i-spikes yegazi eswekile.

Nangona kunjalo, ukubalwa kwe-carb kufuneka kugqitywe ngokobuqu ngoncedo lukagqirha wakho.

Ukuba sele unayo i-glucose ephezulu yegazi, ukutya ii-carbs ezininzi kunokuba yingozi. Ngokutshintsha ukugxila kumanqatha, abanye abantu banamava eswekile yegazi.

Ukutya kwe-Atkins kunye neswekile

Ukutya kwe-Atkins yenye yezona zinto zidumileyo zine-carb ephantsi, ukutya okuneprotein ephezulu edla ngokunxulunyaniswa nokutya kwe keto. Nangona kunjalo, izidlo ezimbini zinomahluko omkhulu.

UGqirha Robert C. Atkins wenza ukutya kwe-Atkins kwiminyaka yoo-1970. Ihlala ikhuthazwa njengendlela yokunciphisa umzimba ekwalawula imiba emininzi yezempilo, kubandakanya nohlobo lwesibini lweswekile.

Ngelixa ukusika ii-carbs ezigqithileyo linyathelo elisempilweni, akucaci ukuba oku kutya kukodwa kunokunceda isifo seswekile. Ukwehla kobunzima balo naluphi na uhlobo kunenzuzo kwisifo seswekile kunye namazinga aphezulu eswekile yegazi, nokuba ivela kukutya kwe-Atkins okanye kwenye inkqubo.

Ngokungafaniyo nokutya kwe-keto, ukutya kwe-Atkins akuthethi ukunyusa ukusetyenziswa kwamafutha. Okwangoku, unokunyusa ukutyeba kwakho ngokunciphisa i-carbohydrate kunye nokutya iiprotein zezilwanyana.

Iziphene ezinokubakho ziyafana.

Ngaphandle kokutya okunamafutha aphezulu, kukho iswekile esezantsi yegazi, okanye i-hypoglycemia, ekuthinteleni iicarbs kakhulu. Oku kuyinyani ngakumbi ukuba uthatha amayeza awonyusa amanqanaba e-insulin emzimbeni kwaye awutshintshi idosi yakho.

Ukusika ii-carbs kwi-Atkins yokutya kunokunceda ukunciphisa umzimba kunye nokukunceda ukulawula iimpawu zeswekile. Nangona kunjalo, akukho zifundo zaneleyo zokucebisa ukuba iAtkins kunye nolawulo lwesifo seswekile zihamba ngesandla.

Iingozi ezinokubakho

Ukutshintsha umthombo wamandla ophambili womzimba wakho ukusuka kwiicarbohydrate ukuya kumanqatha kubangela ukonyuka kweeetoni egazini. Le "ketosis yokutya" yahlukile kwi-ketoacidosis, eyingozi kakhulu.

Ukuba uneetoni ezininzi, unokuba semngciphekweni wokuhlaselwa sisifo seswekile (ketoacidosis) (DKA). I-DKA ixhaphake kakhulu kuhlobo lwe-1 yeswekile xa i-glucose yegazi iphezulu kakhulu kwaye inokuvela ngokuswela i-insulin.

Nangona kunqabile, i-DKA inokwenzeka kuhlobo lwe-2 yeswekile ukuba iietoni ziphezulu kakhulu. Ukugula ngelixa usitya ukutya okune-carb ephantsi kunokwandisa umngcipheko we-DKA.

Ukuba usekutyeni ketogenic, qiniseka ukuvavanya amanqanaba eswekile yegazi imini yonke ukuze uqiniseke ukuba bakuluhlu lwethagethi yabo. Kwakhona cinga ukuvavanya amanqanaba e-ketone ukuqinisekisa ukuba awukho semngciphekweni we-DKA.

Umbutho weSwekile waseMelika ucebisa ukuvavanywa kweeetoni ukuba iswekile yegazi iphezulu kune-240 mg / dL. Ungavavanya ekhaya ngemichamo yomchamo.

I-DKA ngxamisekileyo kwezonyango. Ukuba ufumana iimpawu ze-DKA, jonga ugqirha wakho ngokukhawuleza. Iingxaki zinokubangela ukuba umntu abe nesifo seswekile.

Iimpawu zokulumkisa ze-DKA zibandakanya:

• iswekile yegazi rhoqo
• umlomo owomileyo
• ukuchama rhoqo
• isicaphucaphu
• umphefumlo onephunga elifana neziqhamo
• ubunzima bokuphefumla

Ukubeka iliso kwisifo seswekile

Ukutya kwe ketogenic kubonakala ngqo. Ngokungafaniyo nokutya okuneekhalori ezisezantsi, nangona kunjalo, ukutya okunamafutha aphezulu kufuna ukujonga ngononophelo. Ngapha koko, ungaqala ukutya esibhedlele.

Ugqirha wakho kufuneka abeke esweni iswekile yegazi kunye namanqanaba e-ketone ukuqinisekisa ukuba ukutya akubangeli naziphi na iziphumo ezibi. Nje ukuba umzimba wakho uhlengahlengise ukutya, usenokufuna ukumbona ugqirha kanye okanye kabini ngenyanga kuvavanyo kunye nohlengahlengiso kunyango.

Nangona iimpawu zakho ziphucula, kusabalulekile ukuqhubeka nokubeka iliso kwi-glucose yegazi rhoqo. Uhlobo lwe-2 yeswekile, uvavanyo lokuhamba rhoqo luyahluka. Qiniseka ukuba ujonge ugqirha wakho kwaye unqume ishedyuli efanelekileyo yokuvavanya imeko yakho.

Uphando, ukutya kwe keto, kunye neswekile

Ngo-2008, abaphandi baqhuba iiveki ezingama-24 ukufumanisa iziphumo zokutya okune-carbohydrate ephantsi kubantu abanesifo seswekile kunye nokutyeba kakhulu.

Ekupheleni kwesifundo, abathathi-nxaxheba abalandela ukutya kwe-ketogenic babone ukuphucuka okukhulu kulawulo lwe-glycemic kunye nokuncitshiswa kwamayeza xa kuthelekiswa nabo balandela ukutya okuphantsi kweglycemic.

Ingxelo yokuba ukutya kwe-ketogenic kungakhokelela kuphuculo olubaluleke ngakumbi kulawulo lweswekile yegazi, i-A1c, ukwehla kobunzima, kunye nokuyeka iimfuno ze-insulin kunezinye izidlo.

Uphononongo lwango-2017 luye lwafumanisa ukuba ukutya kwe-ketogenic kuphumelele ukutya okuqhelekileyo, ukutya okunamafutha asezantsi ngaphezulu kweeveki ezingama-32 ngokubhekisele ekunciphiseni umzimba kunye ne-A1c.

Ezinye izidlo eziluncedo

Kukho uphando oluxhasa ukutya kwe-ketogenic kulawulo lweswekile, ngelixa olunye uphando lubonakala ngathi luchaza unyango lokutya oluchaseneyo njengokutya okusekwe kwizityalo.

Uphononongo lwango-2017 lufumanise ukuba abantu abanesifo seswekile abalandela ukutya okusekwe kwizityalo bafumana ukuphucuka okubonakalayo kwiswekile yegazi kunye ne-A1c, isifo sentliziyo, umngcipheko wentsholongwane, kunye neempawu zokuphefumla ezinjenge-C-protein esebenzayo.

Imbonakalo

Ukutya kwe-ketogenic kunokunika ithemba kubantu abane-2 yeswekile abanobunzima bokulawula iimpawu zabo. Abantu abaninzi baziva bhetele ngeempawu zesifo seswekile, kodwa banokuxhomekeka kumayeza.

Okwangoku, ayinguye wonke umntu onempumelelo koku kutya. Abanye banokufumanisa ukuba izithintelo zinzima kakhulu ukulandela ixesha elide.

Ukutya kwe-Yo-yo kunokuba yingozi kwisifo seswekile, ke kuya kufuneka uqale ukutya kwe-ketogenic ukuba uqinisekile ukuba ungazibophelela kuyo. Ukutya okusekwe kwizityalo kunokuba luncedo ngakumbi kuwe nakwixesha elifutshane.

Ugqirha wakho wezokutya kunye nogqirha unokukunceda ubone eyona ndlela ikukutya efanelekileyo yokulawula imeko yakho.

Ngelixa unokuhendeka ukuba uzinyange ngokwakho ngendlela "yendalo" ngotshintsho kwindlela otya ngayo, qiniseka ukuxoxa ngokutya keto kunye nogqirha wakho kuqala.Ukutya kunokulahla amanqanaba eswekile yegazi, kubangele eminye imiba, ngakumbi ukuba ukwimithi yeswekile.