Ngaba u-keto-ulungiswe?
Ulungelelwano lwe-Keto (ngamanye amaxesha luthiwa "i-fat-adaptation") yinkqubo umzimba uhamba ngesidlo se-ketogenic njengoko iguquka ekusebenziseni ngokuyinhloko i-glucose yamandla okusebenzisa i-fat fat for energy. Inxalenye ethi "keto" ibhekisela kumaetononi, ayenama-molecule ayenziwa ngamanzi xa isibindi senza i-fatabolizing fat, ngakumbi xa i-carbohydrates intake isezantsi.
I-Ketones ingasetyenziselwa amandla ngamathambo amaninzi emizimbeni yethu, kubandakanya ubuchopho (obungenakusebenzisa i-fatty acid ngqo).
Imizimba yethu isoloko isebenzisa umxube we-fat kunye ne-glucose yamandla, kodwa kwilizwe elingenalo i-keto-adapted state, umzimba ufikelela kwi-glucose kuqala, ekubeni ixabiso elincinane lamaketoni livame ukuveliswa ngexesha le-metabolism le-fat and these are preferred by other tissues njengentliziyo. Ekubeni ingqondo ayinakusebenzisa amanqatha, ixhomekeke kwi-glucose xa sisesimweni esingafanelekanga. Ngenxa yoko, xa sihamba ngesidlo se-carb esincinane sinokuthi sivale oko ndibiza ngokuba "ukuqhuma kwe-carb" okanye ngamanye amaxesha kuthiwa "umkhuhlane we-Atkins" xa imizimba yethu iphuma kwiivenkile ze-glycogen (le ndlela eyona ndlela izidumbu zeglucose). Yilapho izitolo ze-glycogen ziphantsi ukuba umzimba uqala inkqubo yokulungiswa kwe-keto.
Imbali emfutshane
Olunye luphando lokuqala olubukhali olujonge ukulungelelaniswa kwe-keto lwama-1980 xa umphandi uDkt. Stephen Phinney wafunda amaqela ahlukeneyo kwiidlophu ze-ketogenic.
Esinye sezifundo sasinoqeqesho lwabahlali bebhayisikile. Ekuqaleni, ukuqhuba kwabaqhubi behlile ekudleni, kodwa kungekudala ukuhla kwehla kwaqala ukuhlaziya, kwada kwaphela (ekupheleni kweeveki ezi-4) bakwazi ukufeza inani elifanayo lebhayisekile ababebenalo ekuqaleni, kodwa ngokugqithiseleyo ukukhathala.
Ukuhla nokuhlaziywa kwakubizwa ngokuba yi "keto-adaptation". Kwiminyaka ukususela ekubeni sifunde ukuba abadlali abaninzi kwiidlophu zeetogenic ngamaxesha athile angaphaya angaphucula ukusebenza kwabo ngaphezu kwamanqanaba abo asezantsi.
Kuthatha ixesha elingakanani ukulungiswa kwe-Keto?
Kukho ubungakanani obufanelekileyo bokuhlukahluka komntu, kodwa inkqubo iyaqala emva kweentsuku ezimbalwa zokuqala ekudleni kwe-ketogenic. Emva koko, emva kweveki ukuya kwiintsuku ezilishumi, abaninzi abanomdaka ophantsi baqala ukuziva ukuba nemiphumo emihle ye-keto-adaptation. Bika ingxelo yokuphuculwa kwengqondo kunye nokugxininisa ngamanye amaxesha amandla angokwenyama. Kwi-insulin yabantu abanganyangekiyo, uxinzelelo lwegazi kunye noshukela lwegazi sele liqale ukulungelelanisa.
Ekupheleni kweveki yesibini (ngamanye amaxesha ukuya kwiiveki ezi-3), umzimba udla ukufezekisa uninzi lomsebenzi wayo ngokulungelelanisa ukusebenzisa i-fat for energy. Ngalesi nqanaba, ukulangazelela ukutya kunye nokutya kuyancipha kwaye abantu baninzi bavakalelwa ukuba banamandla angaphezulu.
Emva koko, umzimba uyaqhubeka ukwenza utshintsho oluthile. Ngokomzekelo, ngokuthe ngcembe iba yindoda egcinwe ngakumbi, ukuze abantu baqaphele ukunciphisa umnqweno wokutya iiprotheni ezininzi. Olunye utshintsho apho abagijimi baqaphele ukuba bangaphantsi kwelactic acid buildup kwiimisipha zabo kunye neeseshoni zoqeqesho olude.
Uninzi lwabadlali abazange baqaphele utshintsho oluthile, kodwa abagijimi banako. Ingathatha iiveki ezi-12 ukuba ezi tshintsho zizaliswe.
Ngaba Ndiyakwenza Nantoni na Inokukunceda Umzimba Wanje Ulungelelanise?
Zininzi izicwangciso malunga nendlela yokuhamba ngeveki yokuqala kwi-low-carb yokutya kunokunceda ekuncedeni umzimba wakho ngokuthi utshintshe ekubeni ngumshiseli we-glucose ukuba ube ngumtshisi wokushisa. UDkt. Inkuni kunye nezinye iingcali zigxininisa ukubaluleka kokufumana ityuwa ngokwaneleyo kwiiveki ezimbini zokuqala, njengoko umzimba uvumela ukuhamba kwi-sodium eninzi kwaye unokushiya umntu ebuthathaka kwaye ediniwe.
Qiniseka ukuba udla amaninzi amanqatha xa ulambile.
Ziziphi ezinye iinguqu ezenzekayo nge-Keto-Adaptation?
Siyazi ukuba izidlo ze-ketogenic (kunye nezidlo eziphantsi kwe-carb ngokubanzi) zingakwazi ukuguqula imiqondiso ye-syndrome ye-metabolic, i- Type 2 yeswekile , kunye nesifo se-polycystic ovarian syndrome. Izidlo ze-Ketogenic zisetyenziswe ngokuphumelelayo ukunyanga iingxaki ezithile zokubamba izifo kunye nempawu ezilungileyo ukuba zinokunceda ezinye izifo zengqondo ezifana nesifo sika-Parkinson.
Inyaniso ukuxelela, uphando olu kuqhutywe, kwaye izazinzulu zikhangeleka ngakumbi, zifumana ngakumbi. Ngokomzekelo, ngoku siyazi ukuba abantu kwizidlo ze-ketogenic banomncinci woluhlobo oluthile lweoli egcweleyo egazini labo. Kwakhona ngoku kubonakala ukuba ukusebenzisa i-ketone yamandla kunokunciphisa uxinzelelo lwe-oxidative emzimbeni kunye nokuvuvukala, kwaye kusenokubandakanyeka ekuguquleni ezinye iizakhi ezinokuba luncedo kwimpilo.
Xa Umntu Ulungelelisiwe I-Keto, Yintoni Eyayicinga Ukuguqula Inkqubo?
Abanye abantu bafumene ukuba i-ketosis yabo isisigxina, ngokude nje xa badla i-carb ephantsi yokutya phantsi kwe-50 grams ye-carb net ngosuku. Abanye abantu, ngakumbi abagijimi kunye nezidlo ezinzima, banokutya ngakumbi kunoko kwaye bahlala kwi-ketosis. Abanye bafumanisa ukuba kufuneka badle i-carbohydrate encinane ukuba bahlale kwi-ketosis. Ezinye iimpembelelo, ezifana nokushintsha kwe-hormonal kunye nokunyanzeliswa, ziye zaziwa ngokuphonsa abantu ngaphandle kwe-ketosis.
Into enokuyenza xa unomdla wokuzama ukulinganisa i-keto-adaptation, kukuqala ukulinganisa i- ketone yegazi ( ietoni ze-urine zingasetyenziswa ekuqaleni, kodwa kuboniswe ukuba emva kwexesha umzimba ulungele ukuphinda uvuselele iketone ethile kumchamo).
Ngaba ufuna ulwazi oluthe ngqo ngolwazi lwesayensi (kunye namanye amaninzi eenkcazo zenzululwazi kunokuba ndiza kubhala apha)? Ndincoma kakhulu iincwadi ezimbini ngabafundi besayensi uStephen Phinney noJeff Volek: Ubugcisa kunye neNzululwazi yeCarbohydrate engezantsi Ukuphila kunye neNzululwazi kunye neNzululwazi yeNtsebenzo ye-Carbohydrate engezantsi . Kwakhona, uJimmy Moore wabelane ngamava akhe ngexesha elide lokutya okunomsoco kunye nolwazi lobuchwepheshe kwincwadi yakhe ethi Keto-Clarity , ebhala ngayo kunye noDkt. Eric Westman.
Imithombo:
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IFinney SD, iHorton ES et al. "Amandla okuzivocavoca ngokulinganayo kwiZifundo eziMnandi emva kokuShintshela kwi-Hypocaloric, i-Ketogenic Diet." Umbhalo woPhando lwezonyango ngo-1980 66 (5): 1152-1161.
IFinney SD, iBistrian BR et al. Impendulo yeMetabolic Human to Ketosis engapheli Ngaphandle kweCaloric Restriction: Ukulondolozwa kweZakhono zokuQinisekisa ngeCommeximal ngeCoxhydrate Oxidation. " Metabolism . Agasti 1983 32 (8): 769-776.
Shmiazu T, Hirschey MD et al "Ukunciphisa uxinzelelo lwe-Oxidative ngu-ß-Hydroxybutyrate, i-Endogenous Histone Deacetylase Inhibitor." ISayensi 11 Januwari 2013. 339: 6116 iphe. 211-214.
Volk BM, Kunces, LJ, et al. Iimiphumo zeZinyathelo-Ukunyuka Kwezilumko kwiCarbohydrate yondlo ekuHluleleni ii-Acids eziNgcilisiweyo kunye nePalmitoleic Acid kwi-Adults ene-Metabolic Syndrome. PLoS One. 2014 9 (11).
Westman EC, uFeinman RD et al. "I-Low-Carbohydrate Nutrition and Metabolism." I-American Journal of Clinical Nutrition Agasti 2007 86 (2): 276-284.