Kuyambira pa Zakudya Zamagetsi

Phunzirani zofunikira za ketosis ndi momwe zimagwiritsira ntchito zakudya pa umoyo ndi kuperewera

Chakudya cha ketogenic ndi mtundu wa zakudya zochepa kwambiri zomwe zimapangitsa kuti thupi lanu liwotche mafuta m'malo mwa shuga. Izi zimapanga ketoni, zomwe zimapereka zakudya izi kuti "keto". Phunzirani zambiri za ubwino ndi zovuta za zakudya izi ndi momwe mungayambire pa imodzi.

Momwe Zakudya Zimagwirira Ntchito

Zakudya za m'thupi ndizo zimakonda thupi lanu; amawaphwanya kuti asapange shuga.

Popanda chakudya chokhazikika cha thupi, thupi lanu limayamba kugwiritsa ntchito mapuloteni ngati mafuta. Koma ngati mulibe kuchepetsa kuchuluka kwa mapuloteni omwe mumadya, thupi lanu likukakamizidwa kuti liwotchedwe mafuta osungidwa monga gwero la mafuta. Izi zingayambitse kulemera kwa thupi, ndipo ketoni ndizochokera ku mafuta oyaka.

Chofunika kwambiri pa kudya kapena ayi ndi ketogenic ndi momwe zimakhalira pansi m'magawo. Kuchepetsa kuchepa kwa mavitamini kungathandize kwambiri anthu ambiri, koma sangakhale ketogenic. Pali njira zitatu zogwiritsira ntchito zakudya zochepa komanso imodzi yokha yomwe imakhudza ketosis monga cholinga pa zakudya zonse.

Zakudya monga Atkins Diet zimayambira monga chakudya chochepa kwambiri cha carb, koma monga anthu amawonjezera chakudya, ambiri kapena ambiri adya chakudya chambiri chokhala ndi ketosis. Zili bwino kwambiri kunena za momwe zakudya zimapangira ketogenic osati ngati chakudya kapena ketogenic kapena ayi.

Kumvetsa Ketosis

Ketosis amatanthauza kuti thupi lanu liri mu dera lomwe lilibe shuga wokwanira kuti ligwiritsidwe ntchito monga mphamvu, kotero ilo limasanduka dziko limene ma molecule amatchedwa ketoni amapangidwa panthawi ya mafuta. Ketoni ingagwiritsidwe ntchito mphamvu. Malo apadera a ketoni ndikuti akhoza kugwiritsidwa ntchito mmalo mwa shuga chifukwa cha mphamvu zambiri zofunikira mu ubongo, kumene mafuta acids sangagwiritsidwe ntchito.

Komanso, ziwalo zina za thupi zimakonda kugwiritsa ntchito ketoni, chifukwa zimagwiritsa ntchito ngati zilipo (mwachitsanzo, minofu ya mtima idzagwiritsa ntchito ketone imodzi makamaka ngati mafuta ngati n'kotheka).

Odwala Zakudya

Kuwonjezera pa kulemera kwake, zakudya za ketogenic zimakopa chidwi pa zifukwa zosiyanasiyana. Iwo ali kale okhazikika monga chithandizo cha khunyu, ndipo ofufuza akukhudzidwa ndi ntchito za matenda ena a ubongo. Ochita maseŵera ena akuyesa kugwiritsa ntchito chakudya cha ketogenic kuti apitirize kupirira.

Papepala la 2014 ku European Journal of Clinical Nutrition linalemba zinthu zotsatirazi monga momwe zingathandizidwe ndi zakudya za ketogenic:

• Umboni wamphamvu wopindulitsa unapezeka chifukwa cha khunyu, kulemera kwa thupi, mtundu wa shuga, ndi matenda a mtima (makamaka kupititsa patsogolo triglycerides, HDL cholesterol , ndi machitidwe a LDL cholesterol omwe amagwirizanitsidwa ndi choikapo).
• Umboni woonekera (umboni wina womwe uli ndi kafukufuku wopitirirabe) unawoneka ndi matenda ena a ubongo, kuphatikizapo matenda a Parkinson, matenda a Alzheimer, matenda osokoneza ubongo, matenda a ubongo, ndi amyotrophic lateral sclerosis, komanso matenda a polycystic ovarian, acne, ndi mitundu ina ya khansa ( makamaka, mwinamwake, mitundu ina ya kansa ya ubongo)

Kugawa kwa Kalori

Pamadyo ambiri a ketogenic, mumadya maola 70 mpaka 75 peresenti ya mafuta anu. Zotsalayo, mumadya pafupifupi 5 mpaka 10 peresenti ya calories yanu kuchokera m'zakudya ndi zina zonse kuchokera ku mapuloteni. Zakudya zimamangidwa nthawi zambiri pafupi ndi mafuta monga nsomba, nyama, mtedza, tchizi, ndi mafuta.

Mankhwala a Ketogenic for Epilepsy (KDE) ndiwopadera chakudya cha ketogenic. Zotsatirazi ndizo zowonjezereka zowonjezera zakudya za ketogenic.

• Zakudya Zamadzimadzi: Zambiri mwa zomwe zimapangitsa kuti ketogenic zakudya zizidalira kuchuluka kwa zimagawamu, komanso momwe thupi limagwirira ntchito komanso msinkhu wake. Kudyetsa zakudya zopitirira 50 kapena 60 magalamu (zothandiza) m'zakudya tsiku ndi tsiku ndi ketogenic. Zina zimanena kuti sichidya makilogalamu 20 patsiku, pamene zina zimapitirira 50 magalamu, ndipo ambiri amalimbikitsa zopitirira 5 peresenti ya makilogalamu ochokera ku carbs. Komabe, othamanga komanso anthu omwe ali ndi thanzi labwino amatha kudya 100 kapena kuposa magalamu a kagawodi m'thupi tsiku limodzi ndikukhala ndi makilogalamu ofunika kwambiri. Pa nthawi yomweyi, munthu wachikulire yemwe ali ndi matenda a shuga a mtundu wa 2 angadye zakudya zopitirira 30 gramu kuti akwaniritse msinkhu womwewo.

• Mapuloteni: Pamene anthu amayamba kuchepetsa zakudya m'zakudya zawo, sizikuwoneka ngati kuchuluka kwa mapuloteni omwe amadya ndi ofunika kwambiri ku ketosis monga momwe zimakhalira nthawi zambiri. Mwachitsanzo, anthu omwe amadya zakudya za Atkins nthawi zambiri amadya mapuloteni ambiri m'zaka zoyambirira ndikukhalabe mu ketosis. Komabe, patapita nthawi, anthu ena (makamaka) amafunikira kusamala kwambiri za kuchuluka kwa mapuloteni omwe amadya monga (anecdotally) matupi a anthu ambiri amawoneka kuti "akusintha" potembenuza mapuloteni kukhala shuga ( gluconeogenesis ). Pa nthawi imeneyo, munthu aliyense amayesayesa kuyesa kuti aone ngati mapuloteni ambiri akuwaponyera kunja kwa ketose ndikusintha ngati n'kofunikira.
• Mafuta: Ambiri mwa zakudya zopangira ketogenic amachokera ku mafuta, omwe amagwiritsidwa ntchito mphamvu. Mtengo weniweni wa mafuta omwe munthu ayenera kudya umadalira zakudya zamagazi komanso mapuloteni, zakudya zambiri zomwe amagwiritsa ntchito masana, komanso ngati akutaya thupi (pogwiritsa ntchito mafuta a thupi lawo). Malingana ndi zinthu izi, kwinakwake 60 mpaka 80 peresenti ya makilogalamu amachokera ku mafuta pa zakudya za ketogenic (ngakhale 90 peresenti, mwachitsanzo, Ketogenic Diet for Epilepsy). Anthu samakonda kudyetsa kudya zakudya zamtunduwu, choncho kuchepetsa kuwerengera sikofunikira.

Mitundu ya Mafuta

Mukamadya mafuta ochulukirapo, mungaganize kuti mitundu ya mafuta odya ndi yofunika kwambiri. Olemba ambiri amalangiza mafuta osakaniza omega-6 mafuta (soya, chimanga, kanyumba, osungira) chifukwa chakuti.

Dr. Stephen Phinney, yemwe wakhala akuchita kafukufuku pa zakudya za ketogenic kuyambira m'ma 1980, adanena kuti anthu samachita bwino pamene akudya mafuta ambiri (ma mayonesi ndi ma saladi ndiwo omwe amapezeka). Izi zikhoza kukhala chifukwa mafuta omega-6 akhoza kukhala otupa, makamaka muchuluka, kapena chinthu china. Mu maphunziro ake, anthu sanamve bwino kapena kuchita masewera.

Komabe, mafuta omwe amapezeka m'makina osakanikirana a mchere (MCT), monga kokonati mafuta ndi MCT mafuta nthawi zambiri amalimbikitsidwa, chifukwa mafutawa amakhala mosavuta kukhala ketoni ndi thupi.

Kawirikawiri, anthu pa zakudya za ketogenic amadya zakudya zambiri m'matumba omwe amapezeka ndi mafuta odzaza mafuta monga mafuta, mafuta (kawirikawiri mafuta ochokera ku ng'ombe zodyedwa ndi udzu akulimbikitsidwa), avokosi, ndi tchizi. Mitundu yambiri ya mafuta odzola ndi mafuta a mpendadzuwa (koma osati mitundu yonse ya mafuta awa) ndizosankha zabwino, monga zili ndi mafuta odzaza mafuta ndi mafuta ochepa.

Menyu Zitsanzo

Onetsetsani zakudya zamakono zotsika , zomwe zili ndi pansi pa magalamu 50 a makilogalamu tsiku lililonse kuti muwone momwe zakudya za ketogenic zingawonekere. Manusitawa ndi omwe amakhala okwera kwambiri mu mapuloteni kuti anthu ena akhalebe mu ketosis, ndipo ena mwa iwo akhoza kukhala ochepa kwambiri mu carbu ngati muli ndi vuto loperewera kwambiri la carb. Kumbukirani kuti zakudya za ketogenic ziyenera kukhala zogwirizana ndi munthu aliyense.

Zotsatira Zowonongeka Zotheka

Mpweya wotsekemera umene umatulutsa mwa kusala kapena kuchepetsa chakudya chokhala ndi makapu sichikhala ndi zotsatira zoipa kwa anthu ambiri kamodzi thupi likasinthidwa ndi chikhalidwe chimenecho. Zimasiyana ndi matenda a shuga a ketoacidosis, omwe ndi chiwopsezo chokhudza anthu omwe alibe insulini ndipo amawonekera makamaka mu mtundu wa shuga 1 kapena shuga ya mtundu wa shuga 2. Ali ndi matenda a shuga ketoacidosis, maselo a ketoni ndi apamwamba kusiyana ndi ketosis yotulutsidwa ndi zakudya.

Mankhwala otchedwa ketosis omwe amayamba chifukwa cha zakudya amatchedwa dietosis ketosis, physiological ketosis, zakudya zopatsa thanzi (Atkins), ndipo, posachedwapa, fetosis (Phinney ndi Volek), pofuna kuyesa chisokonezo ndi ketoacidosis.

Pali nthawi ya kusintha pamene thupi likukonzekera kugwiritsa ntchito mafuta ndi ketoni mmalo mwa shuga monga mafuta ake aakulu. Pakhoza kukhala zizindikiro zosayenerera panthawi imeneyi (kutopa, kufooka, kumutu, kupweteka mutu, kukhumudwa pang'ono), koma nthawi zambiri zimachepa mosavuta . Zambiri mwa zizindikirozi zatha ndi sabata yoyamba ya zakudya za ketogenic, ngakhale zina zingathe kupitirira masabata awiri.

Ochita masewera omwe amayang'anitsitsa ntchito yawo angathe kuona zotsatira zowonongeka kwa masabata asanu ndi limodzi mpaka eihgt chiyambireni chakudya, ndipo pali umboni wina woti zingatenge nthawi yayitali, mpaka masabata khumi ndi awiri (100%).

Kodi Muyenera Kuyeza Ketoni?

Malingana ndi zolinga zanu, simungasamalire mlingo wanu wa ketone. Ngati muli pa zakudya zochepa kwambiri ndipo mumapeza madalitso omwe mukuyembekezera, kudandaula kuti maketoni anu apamwamba angaphatikizepo vuto lalikulu lomwe simukusowa.

Olemba mabuku ambiri odya zakudya zapamwamba samalimbikitsa kuti azivutika nazo. Ngakhale ambiri omwe amaganiza kuti chakudya cha ketogenic ndi chinthu chabwino ndikuganiza kuti chakudya chochepa kwambiri cha m'magazi (pansi pa pafupifupi 50 gramu ya makapu) ndi ketogenic. Koma, anthu ambiri awona kuti kuyang'anira maketoni awo, kwa kanthawi, amapereka zambiri zothandiza.

Nthawi zambiri amatenga masabata awiri kapena anayi kuti akwaniritse bwino makina a ketone a zakudya zamtundu wa zakudya, makamaka chifukwa choti chakudya chogwedeza nthawi zambiri chimakhala chofunikira.

Mmene Mungayesere Ketones

Anthu omwe aphunzira ketosis zakudya zambiri amalangiza cholinga cha makina a ketone a .5 mmol / L mpaka 3 mmol / L, ngakhale angakhale apamwamba kuposa asanu popanda mavuto.

Kuyeza maketoni a magazi ndi njira yodalirika kwambiri. Pali kuyembekezera kwa magazi komwe mungagwiritse ntchito, koma mapulogalamu angakhale okwera mtengo kwambiri. Njira ina ndikutengera ketoni mu mkodzo ndi mayeso a dipstick, omwe amapezeka mosavuta komanso otsika mtengo. Komabe, njirayi ndi yochepa kwambiri yodalirika ndipo nthawi ikapitirira ndipo thupi limasinthika ku ketosis, limakhala lochepa kwambiri.

Mawu Ochokera

Ngati mukufuna kuyesa zakudya za ketogenic, dziwani kuti muyenera kusintha kuti musamabolism wanu mumayesetsedwe ndikuyesera bwino carbs ndi calories. Ngakhale kuti zakudya zina zotsika kwambiri za m'magazi zimapeza kuti zimatha kuthyola mitsempha kulemera kwao, ena amaona kuti ndi kovuta kwambiri kuti akhalebe m'dzikoli. Mungafunike kuonana ndi a dietitian olembetsa kuti mumange ma menyu omwe angakuthandizeni kuti mukwaniritse zosowa zanu. Onetsetsani kuti wothandizira zaumoyo wanu adziwe ngati mutayambitsa zakudya zatsopano, makamaka ngati muli ndi thanzi labwino.

> Zotsatira:

> Atkins, Robert C. Dr. Atkins New Diet Revolution, Revised Edition . New York: Harper Collins. 2009.

> Paoli, A et al. Pambuyo pa kulemera kwa thupi: kafukufuku wa ntchito zochiritsira za zakudya zotsika kwambiri (ketogenic). European Journal of Clinical Nutrition. May 2014; Epub patsogolo kusindikiza. do: 10.1038 / ejcn.2013.116

> Volek, Jeff S. ndi Phinney, Stefano Art ndi Sayansi ya Low Carbohydrate Living . Kupitirira Kunenepa LLC. 2011.

> Volek, Jeff S. ndi Phinney, Stefano Art ndi Sayansi ya Kutsika kwa Zakudya Zamadzimadzi . Kupitirira Kunenepa LLC. 2012.