Iimveliso, i-Cons, kunye neZenzo eziPhambili
Buza uluhlu olubanzi lweengcali-oogqirha, abadliwayo, kunye nabahlengikazi-indlela abavakalelwa ngayo ngesondlo se-ketogenic yesifo sikashukela kwaye mhlawumbi uya kuva ezimpendulo ezahlukeneyo. Ezinye iimpendulo zingase zisekelwe kumava akho, ngelixa ezinye zisekelwe kubungqina benzululwazi-ingayasebenza, zintoni iingeniso ezide / iingozi, njl njl.
Buza inani labantu abanesifo sikashukela into abayicinga ngayo, kwaye uya kuphulaphula uluhlu olubanzi lweempendulo.
Isizathu salokhu kukuba akukho bantu ababini abanesifo sikashukela bafana ngokufanayo-ngeli xesha le ndlela yokutya iyakwenza umsebenzi kwabanye, ayifumanekanga kubo bonke. Izidlo ze-Ketogenic zingakwazi ukusebenzela injongo yazo, kodwa ukunyanzelisa nokunyanzelisa kungenza kube nzima ukulandela kwaye kunokubangela ezinye izinto zempilo (njenge-cholesterol ephakamileyo) ukuba ingahambelani ngokufanelekileyo. Funda kabanzi malunga nokutya kwe ketogenic kunye nophando emva kwalo.
Yintoni i-Ketogenic Diet?
Ukutya kwe-ketogenic i-regimen yokutya evimbela i- carbohydrate ukuya kwixabiso eliphantsi (ngokuqhelekileyo ngezantsi kwe-50 grams) kunye nokwandisa amafutha. Injongo kukudala isimo se-ketosis ukwenzela ukuba amanqatha angasetyenziselwa amandla ngokuchasene ne-carbohydrate.
Olu hlobo lwesicwangciso sokutya luye lwasetyenziswa ukususela ngowe-1920 ekuphatheni izimo zonyango ezifana nokuhluthwa. Namhlanje, ukutya kweetogenic kusetyenziswa kwiimeko ezahlukeneyo zempilo, kubandakanywa, i-glioblastoma, isifo sengqondo somzimba, ulawulo lwesisindo, isifo sikashukela, umhlaza, kunye ne-acne.
Ukongezelela, abadlali baziwa ngokuba basebenzisa esi sicwangciso okanye ukuhluka kwale hlobo lwesicwangciso sokunyusa umgangatho wokusebenza, kunye nokulahlekelwa ngamafutha.
USara Currie, i-MS, i-RD, umqeqeshi wobuqu kunye nomncedisi wokutya obhalisiweyo uthi, "Akungabazeki ukuba ukutya kwe ketogenic kusebenzela ukulahlekelwa yintlungu.
Kwamava am, abantu bayaphambuka xa bengenakukwazi ukucima kule ndlela yokutya isicwangciso kunye nokukhawulela imifuno esekelwe kwisityalo. "
Kubalulekile ukukhankanya ukuba kukho iindlela ezahlukeneyo zokutya kweetogenic. Ezinye iintlobo zincoma ukuncoma ukutya ngaphantsi okanye ukulingana ne-30 gram ye-carbohydrate ngosuku kwaye ungalingani ezinye i-macronutrients, njengeprotein kunye namafutha. Nangona ukutya okuqhelekileyo kwe-ketogenic ngakumbi.
Ngokuqhelekileyo, ukutya okuqhelekileyo kwe-ketogenic kukukhuthaza ukuba uchithe, ama-25-50 amagremu we-carbohydrates net ngosuku. Abantu abalandela ukutya kwe-ketogenic ejolise ekudleni ama-60-70 ekhulwini lamathole e-fatini, ama-20-30 ekhulwini ukusuka kwiprotheni, kwaye akukho ngaphezu kwama-5-10 ekhulwini kwi-carbohydrate. Kulowo mlandela emva kokutya kweekhalori ezingama-1800, bazimisele ukugqiba i-140 grams yeenqatha, i-90 gram yeprotheni kunye ne-45 grams ye-carbohydrate imihla ngemihla.
Njengoko unokucinga, olu hlobo lwesicwangciso sokutya lunokuba lukhuni ukufumana ngaphandle kwesikhokelo esivela kwizakhono eziqeqeshiwe. Ngako oko, kubalulekile ukuba ube nolwazi oluhle kakhulu lokuqala kokutya kunye nendlela yokuqhubeka ukuze wenze oku ngempumelelo nangokukhuselekileyo.
Ketosis vs Ketoacidosis
Ngaphambi kokuqwalasela olu hlobo lwesidlo sokutya abantu abanesifo sikashukela kufuneka baqonde umahluko phakathi kwe- ketoacidosis kunye ne-ketosis.
I-Ketoacidosis yinto engxamisekileyo yokongela ubomi eyenzekayo xa i-sugar suars iphakama kumanqanaba anobungozi, nto leyo eyenza umzimba uphuhlise amanqatha amafutha kwaye uphumelele ekwakhiweni kweetoni.
Xa ama-ketone amaninzi awakhiwa emzimbeni, igazi lingagcisa. Le meko iyaxhaphaka kulabo bantu abanesifo sikashukela se-1 kuba bengenzi i-insulin. Ngexesha le-ketoacidosis, i-pH yegazi iyancipha kwaye i-ketone egazini ingadluli kwi-20 mmol / l.
Ngokungafani ne-ketoacidosis, i-ketosis ithetha ukuba umzimba wakho usebenzisa i-fat for fuel and can result in ketones ezifikelela kumaqondo angama-7/8 mmol / l kungekho tshintsho kwi-pH.
Ngexesha le-ketosis, kucetyiswa ukuba ii-ketone azidluli ezi nqanaba kuba ingqondo ikwazi ukusebenzisa i-ketoni ye-fuel endaweni ye-glucose.
Ngoko oko kuthetha ntoni kumntu onesifo sikashukela? Ukuba kwenziwe ngokufanelekileyo kwaye phantsi kolawulo, abaninzi abantu abanesifo sikashukela (ngaphandle kokuba babe neengxaki zesifo okanye isifo senhliziyo esisiseko) mhlawumbi bangalandela ngokukhuselekileyo oku kutya. Nangona kunjalo, kubalulekile ukuba kuxoxwe kunye nezobuchwepheshe bakho bezempilo.
Uphando
Uphando malunga nokutya kwe-ketogenic nesifo sikashukela sinethemba; nangona kunjalo, umba uhlala kwixesha elide ukhuseleko kunye nokusebenza kokutya. Enyanisweni, kwiMigangatho yoNyaka ka-2018 yeNtloko yeSifo sikashukela, i-American Diabetes Association ithi iingcaphephe zibonise iingenelo ezinokuthotywa kwee-carbohydrate okanye i-ketogenic (ukutya ezingaphantsi kwama-50-g ghehydrate ngosuku) kwaye le ndlela ingafaneleka kuphela Ukuphunyezwa kwexesha elifutshane (ukuya kwiinyanga eziyi-3-4) ukuba unqwenela isigulane, njengoko kukho uphando oluthatha ixesha elide olukhankanya iingeniso okanye ingozi.
Uninzi lwezifundo ezihlola ukutya kwe-ketogenic zisekelwe ekuphunyezweni kwexesha elifutshane. Ngokomzekelo, kwisifundo, ukuvavanya izigulane ezingama-262 kwiiveki ezili-10, apho izigulane zilandela ukutya kweetogenic ezibandakanya ama-three-five-servings yemifuno, iiprotheyini ezinokulinganisela, kunye nokutya okutyebileyo kude kube zizaliswe (ngokugxininisa kumgangatho weoli), bonke abathathi-nxaxheba babe nako ukuphelisa ubuncinane isifo sikashukela esisodwa, i- hemoglobin a1c yancitshiswa, kwaye bafumana ukunciphisa iipesenti ezingama-20 kwi-triglycerides . Abathathi-nxaxheba bafumana isifo sikashukela kunye nemfundo yokutya kwaye balandelwa ngokulandelelana ngumqeqeshi wezempilo. Ukongezelela, babika ingxelo yosuku lwe-elevishini ye-ishukela yegazi (ukwenzela ukuba banokufumana izilungiso zonyango). Ukungenelela kwabandakanya ubuchule bokuguquka kokuziphatha kunye nokuqeqeshwa kweqela / ukwabelana ngamava oontanga.
Uhlalutyo lwe-meta oluhlalutya izifundo ezilishumi elinesithathu ezifumene ukuba abantu abanikezelwe kwisondlo se-ketogenic ephantsi kakhulu (ngaphantsi kwama-gramu angama-50 ngosuku) babonisa ukunciphisa umzimba, kunye noxinzelelo lwegazi lwe-diastolic xa kuthelekiswa nalabo badla isondlo esincinci se-fat ngaphantsi kweepesenti ezingama-30 zeekhalori ezinamafutha. Ukongezelela, abo ba landela i-ketogenic yokutya babenezinga eliphezulu le-cholesterol (HDL). Kodwa, nabo banokunyuka kwi-LDL (i-cholesterol embi).
Olunye uhlalutyo lwama-meta olubandakanya izifundo ezilisithoba kunye nezigulane ezingama-734 ezineesifo seswekile, zifumene ukuba ukutya okuncinane kwe-carbohydrate kwanefuthe elikhulu kumanqanaba e-HbA1c kwaye kuncitshiswe kakhulu umxinaniso we-triglycerides (uphawu lweentliziyo zesifo). Kodwa, ukutya okuphantsi kwe-carbohydrates akungahambelani nokunciphisa izinga le-cholesterol elipheleleyo kunye ne-LDL cholesterol.
Iingcamango zengcali
Ukuba ucinga ngokuqala ukutya kwe-ketogenic kulungile ukuba ungashenyuli ngaphakathi. USara Currie, MS, RD uthi, "Ukuba umntu ujwayele ukudla ama-200 okanye ngaphezulu kwegramu zehydrohydrate ngosuku kwaye ngokukhawuleza wehla ukuya kuma-50 grams okanye ezantsi, ziya kuziva zibonakalisa iimpawu kwaye aziyi kunamathela ixesha elide ukwenzela ukusebenzisa i-fat as fuel. Lolu hlobo lokunciphisa kakhulu kwi-carbohydrate lungasebenza kwabanye abantu, kodwa lunokuba yingozi kumntu ophila nesifo sikashukela, ngakumbi ukuba ngaba bengasondli ngokukhawuleza iswekile negazi. "
Indlela ekhuselekileyo kule ndlela yokutya kukuqinisekisa ukuba ukhuthazekile kwaye ulungele ukutshintsha kwaye udibane nodokotela okanye obhalisiweyo wokutya ukuze uqinisekise ukuba oku kutya kukulungele. Imfundo, inkxaso (zombini oontanga kunye nochwepheshe) ibaluleke kakhulu ekuphunyezweni ngempumelelo. Ukongezelela, ukunyamekela kwegazi kunye nokulawulwa kwamachiza kuya kubaluleke kakhulu kubantu abanesifo sikashukela.
Iidemon kunye nabatitshala abanesifo sikashukela bayavuma ukuba uhlobo lwamafutha oyikhethayo luya kubaluleka kwimpilo nokuphila ixesha elide. Ngenxa yokuba uphando oluninzi lubonise ukuba ukutya okunomdla we-carbohydrate / ketogenic kunokunyusa i-cholesterol embi (isifo esizimeleyo kwisifo senhliziyo), kubalulekile ukunciphisa ukungenisa kwakho i-fat-fat-processed, i-fat-fat, i-butter, cream. Kungcono ukhethe amafutha angatshatkiweyo, afana namafutha, amanqatha, imbewu, i-avocado. Ukongezelela, iinjongo zokuhambelana nezindlela ezisekelwe kwisityalo kangangoko kunokwenzeka. Ezinye iingcali ziya kufikelela ekucebiseni emva kokutya kwe-vegan ketogenic.
Iingcali ezininzi zicebisa iingcambu zokutya ngexesha elidityanisiweyo ngeli xesha lokutya ukuvavanya izithambile kunye nezitye. Ukuba abantu abangadli imifuno eyaneleyo, kunye nokutya okucebile nge-calcium, bangasengozini yokungaphumeleli kwaye badinga ukunikwa iingcebiso malunga nokukhetha ukutya kunye nokongeza.
Mngcipheko
Ukutya kwe-ketogenic kunokubangela u- hypoglycemia (isishukela segazi eliphantsi), ingakumbi ukuba imichiza ayilungelelwanga kakuhle. Ukongezelela, ngenxa yokuba ukutya kunokunciphisa, abantu banokuziva bekhulile okanye baqulunqe ubudlelwane obubi kunye nokutya. Ngako oko kubalulekile ukuqonda ukunciphisa ukutya kunye nokukulungele ukuthabatha olu hlobo lwesicwangciso sokutya.
Ukuba ukutshintsha kwe-ketogenic yokutya kufaka ixabiso elikhulu leprotheni, kunokubeka uxinzelelo kwizintso kwaye kungenakufaneleka kwizigulane ezineesifo seswekile esinesifo sesifo.
Xa ukutya kukuquka ixabiso elikhulu lamafutha amaninzi (ibhotela, ukhilimu, i-meat process, i-fat fat-cheese) kwaye engabandakanyi inani elikhulu lokutya okusezityalo, kunokukho umngcipheko okhulayo wokuphakamisa i-cholesterol embi (LDL), njengoko kunye nokuqhawulwa. Kungenxa yoko kubalulekile ukwandisa ukungena kwemifuno engekho-starchy, amantongomane, imbewu kunye neprotheyini ephilileyo.
ILizwi
Ngaphambi kokuba uqale olu hlobo lokutya, kubaluleke kakhulu ukuba ufunde indlela yokuphumeza ngokukhuselekileyo kwaye uqinisekise ukuba uhlolwe ngumphathi wezezempilo, ngakumbi ukuba uthatha imishanguzo ye-glucose yokunciphisa. Xa usenza isicwangciso sokutya, kunenzuzo ukuphepha ukuphakama okuphezulu kwamafutha amaninzi, inyama enamafutha aphezulu njengebhakoni kunye ne-sausage, i-fat-fat full milk, ibhotela, kunye ne-cream, njengoko oku kunokwandisa i-cholesterol embi (LDL).
Kunoko, khetha iprotheni ephilileyo, inkukhu, intlanzi, i-turkey, kwaye ugxininise ekubandakanyeni amafutha-entle-enempilo-i-oli, iisuthi, imbewu, ibhotela. Ukongezelela, uya kufuna ukufaka ubuncinane ubuncinane kwiintlobo ezintathu zemifuno engekho-starchy-ngale ndlela uza kudibana neemfuno zakho zevithamini kunye neemaminerali.
Isigwebo sokuba ingaba lesi si cwangciso sexesha elide sisidla. Ingayenza ingqiqo, ukulandela oku kutya okwethutyana kwaye ukwandise emva kokuba ufezekise iinjongo zakho. Abantu baye bafumana impumelelo ngokufaka inani elincinci lee-carbohydrate ezilungileyo emva kweenyanga ezimbalwa.
> Imithombo:
> I-American Diabetes Association. ImiGangatho yoLondolozo lwezoNyango kwiSwekile-2018. 2018 Jan; 41 I-Suppl 1: S1-S156.
> Paoli A, Rubini, A, Volek JS, Grimaldi KA. Ngaphandle kokulahlekelwa kwesisindo: ukuhlaziywa kweendlela zokwelapha ze-low-low-carbohydrate (ketogenic). Eur J Clin Nutrition. Ngo-Agasti wama-2013; 67 (8): 789-96. i-doi: 10.1038 / ejcn.2013.116
> Mckenzie AL, Hallberg SJ, Creighton BC, et al. Ingenelelo yamanqaku kunye neengcebiso ezondlobisayo zincinci iyanciphisa izinga le-hemoglobin A1c, ukusebenzisa iyeza, kunye nobunzima be-type 2 yeswekile. I-JMIR Diabetes. 2017; 2 (1). i-doi: 10.2196 / iswekile.6981.
> Bueno, N., De Melo, I., De Oliveira, S., noDa Rocha Ataide, T. (2013). I-low-carbohydrate yokutya i-ketogenic v. Ukutya okuphantsi kwe-fat for long-loss weight loss: I-meta-analysis of trials randomized. IBritish Journal of Nutrition, 110 (7), 1178-1187. i-doi: 10.1017 / S0007114513000548
> Meng, Yan et al, Ukusebenza kwe-carbohydrates ephantsi yokutya kwindlela yesibini yokulawula isifo sikashukela: Ukuphononongwa ngendlela echanekileyo kunye nokuhlaziywa kwemeta yezilingo ezilawulwa ngononophelo. Uphando lwesifo sikashukela kunye neSenzo seKlinikhi, 131, 124-131.
> Wang DD, Li Y, Chiuve SE, Stampfer MJ, Manson JE, Rimm EB, uWillett WC, u-Hu FB. Umbutho weentlobo eziphathekayo zokutya kunye nokufa kwabantu abathile. JAMA Intern Med. 2016; 176 (8): 1134-1145. i-doi: 10.1001 / jamainternmed.2016.2417