Uzokhumbula ukuthi kudala sakutshela kuyini ukudla kwe-ketogenic nokuthi kungani liye laba negciwane kangaka eminyakeni yamuva. Baningi abayisebenzisa njengendlela yokunciphisa umzimba, kodwa abacabangi amanani wokudla lokho kungalahleka uma kunwetshwa isikhathi eside kakhulu.
Ngokushesha: Ukudla kwe-ketogenic kusekelwe ekusetshenzisweni okuphezulu kwe amanoni futhi kwelinye ukudla okuncane kwe-carbohydrate.
Akusikho ukudla okuyisimangaliso
Ukuncisha umzimba wakho imisoco ethile kuzowubangela ukuba ufune izindlela zokuqhubeka nokusebenzisa amandla, kodwa ngezinye izindlela. imithombo.
Ucwaningo olusha, olushicilelwe kujenali Ijenali yePhysology, ukuqinisekisile ukuthi ukudla kwe-ketogenic (okubizwa nangokuthi i-keto) kungandisa ingozi yokuba nesifo sikashukela sohlobo 2 kusenesikhathi.
Ocwaningweni, abacwaningi abavela kwa-ETH Zurich kanye neSwiss Children's University Hospital babonise ukuthi lokhu kudla kushintsha inqubo yokulawula amazinga kashukela egazini, okunye ukumelana ne-insulin kudaleka esibindini. "Lapho isibindi singakwazi ukuphendula emazingeni avamile e-insulin ukuze kulawulwe amazinga kashukela egazini, kungaholela engcupheni eyengeziwe yohlobo 2 lwesifo sikashukela.".
Ukuze kufinyelelwe lesi siphetho, ucwaningo luthembele ekondleni amagundane izinhlobo ezimbili ezihlukene zokudla: ukudla kwe-ketogenic nokudla okunamafutha amaningi, ukwenza isibindi simelane ne-insulin. Ngemva kokuphothula ukuhlolwa kwe-metabolic, banquma imiphumela yokukhiqizwa kukashukela wangaphakathi nokuthi yini ukumuncwa ushukela emsipha.
UChristian Wolfrum, omunye wababhali balolu cwaningo, wachaza ukuthi "Isifo sikashukela singenye yezinkinga ezinkulu zempilo esibhekene nazo. Nakuba ukudla kwe-ketogenic kuvame ukucatshangwa ukuthi kunempilo, okutholakele kwethu kubonisa ukuthi kungase kube khona ukwanda kwengozi yokumelana ne-insulin ngalolu hlobo lokudla, into engaholela ohlotsheni lwesifo sikashukela sohlobo 2. Sicabanga ukuthi lapho ama-fatty acids enziwa i-metabolized, ukusabela kwawo kungase kube nemisebenzi ebalulekile yokubonisa ebuchosheni.".
Kodwa kusho ukuthini ukulandela ukudla kwe-ketogenic empeleni kumongo wesifo sikashukela? Ukuze uqonde lokhu, kubalulekile ukuhlola izisekelo zokudla kanye nezindlela zayo umthelela empilweni ye-metabolic.
Kuyini ukudla kwe-ketogenic?
Ukudla kwe-ketogenic kuwuhlobo lokudla oluthanda ukusetshenziswa kwamafutha amaningi, ukudla amaprotheni aphakathi nendawo, kanye nokuncipha okukhulu kwama-carbohydrate. Ngokuvamile, izilinganiso zihlelwa ngale ndlela elandelayo:
- 70-75% amafutha
- 20-25% amaprotheni
- 5-10% ama-carbohydrate
Lolu shintsho olukhulu ekuthathweni kwe-macronutrient lubeka umzimba esimweni se-metabolic esaziwa ngokuthi i-ketosis, lapho amafutha eguqulwa abe yi-ketosis. umthombo wamandla oyinhloko esikhundleni sama-carbohydrate.
Lapho kudliwa amazinga aphansi e-carbohydrates, isibindi siguqula ama-fatty acid abe ama-ketone, asetshenziswa njenge uphethiloli ohlukile okwemisipha nobuchopho. Lokhu kungase kusebenze ekulahlekelweni kwesisindo, kodwa futhi kubangela izingozi ezingaba khona. Ukunciphisa lezi zingozi, kubalulekile ukwazi ukudla okuvunyelwe ekudleni kwe-ketogenic.
Ngokwezifundo eziningana, lokhu kudla kungabangela izinguquko ku-microbiota yamathumbu futhi kuthinte impilo yesikhathi eside ye-metabolic. Kulokhu, kubalulekile ukucabangela izincomo zochwepheshe bokudla okunomsoco.
Izingozi ezihlobene nokudla kwe-ketogenic
Enye yezinto eziphambili izingozi Ucwaningo luye lwabonisa ukuthi kungenzeka ukukhula kokumelana ne-insulin. Lapho umzimba usujwayela ukudla amafutha amaningi, ungazwela kakhulu ku-insulin, okuyinto ethusayo, ikakhulukazi kulabo abasengozini yohlobo 2 lwesifo sikashukela.
Ngezansi ezinye izingozi ezithile ezihlobene nalokhu kudla:
- Ukungondleki: Ukuvinjelwa kwama-carbohydrate kungaholela ekungadlini okwanele ama-micronutrients abalulekile, njengoba ukudla okuningi okunama-carbohydrate (izithelo, imifino, okusanhlamvu) nakho kuyimithombo ebalulekile yamavithamini namaminerali.
- I-Ketoacidosis: Kwabanye abantu, ikakhulukazi labo abasebenzisa imithi efana ne-sodium-glucose cotransporter 2 (SGLT2) inhibitors, ingozi yokuba ne-euglycemic diabetic ketoacidosis iyanda. Lokhu kwenzeka lapho amazinga e-ketone ekhuphuka ngaphandle kwe-hyperglycemia ebalulekile.
- Izinkinga zezempilo zesikhathi eside: Izidlo ze-Ketogenic zingase zihlotshaniswe namazinga e-cholesterol anda nezinkinga zenhliziyo, ikakhulukazi uma kudliwe ngokweqile. amafutha agcwele.
Ucwaningo lwakamuva mayelana nokudla kwe-ketogenic kanye nesifo sikashukela sohlobo 2
Ucwaningo lwakamuva luye lwanikeza ukukhanya emiphumeleni yesikhathi eside yokudla kwe-ketogenic kubantu abanesifo sikashukela sohlobo lwe-2. Ucwaningo olushicilelwe eNyuvesi yaseMichigan lubonise ukuthi izinhlelo zokudla ama-carbohydrate aphansi kakhulu ingase ibangele ukukhululwa kwesifo sikashukela sohlobo 2, kodwa lena akuyona indlela enconywa emhlabeni wonke.
Abacwaningi baqaphele ukuthi iqembu labantu abalandela ukudla kwe-ketogenic unyaka owodwa bathola ukuthuthukiswa okuphawulekayo ekulawuleni kwabo i-glycemic. Nokho, ingxenye enkulu yabo nayo ibike imiphumela emibi lokho akufanele kushaywe indiva. Ngaphezu kwalokho, kwezinye izimo, kuye kwafakazelwa ukuthi uhlobo lokudla okudliwayo lungathonya ukusebenza kahle kokudla.
Esivivinyweni somtholampilo sakamuva, abahlanganyeli abalandela ukudla okuphansi kwekhalori, ukudla kwe-ketogenic babonise ukuthuthukiswa kwabo imingcele yezempilo ye-metabolic, kuyilapho labo abaqhubeka nokudla kwabo okuvamile bathola ukwanda kokwelashwa kwezidakamizwa. Lokhu kugqamisa ukubaluleka kwe ukugada okuqhubekayo nezeluleko zokudla okunomsoco.
Amathiphu kulabo abacabangela ukudla kwe-ketogenic
Uma ucabanga ukulandela ukudla kwe-ketogenic, kubalulekile ukugcina amathiphu alandelayo engqondweni:
- Hlala uthintana nochwepheshe bezempilo ngaphambi kokwenza izinguquko ezinqala ekudleni kwakho, ikakhulukazi uma unezimo ezivele zikhona ngaphambili njengesifo sikashukela.
- Qaphela njalo izinga likashukela egazini kanye ne-ketone uma unquma ukuqalisa lokhu kudla.
- Ihlanganisa ezihlukahlukene ukudla okuvunyelwe ekudleni ukuze kuqinisekiswe ibhalansi eyanele yokudla okunomsoco.
- Qaphela ukuthi kungenzeka kube nemiphumela emibi efana ukukhathala, ukuqunjelwa, noma izinguquko kuphrofayili ye-lipid.
Kubalulekile ukukhumbula ukuthi ayikho indlela yokulinganisa yonke into yokudla. Wonke umuntu uhlukile futhi lokho okusebenzela omunye kungase kungasebenzi komunye. Gcina inkhulumomphendvulwano evulekile neyakho ithimba lezempilo izokusiza ukuthi uthole indlela engcono kakhulu eya phambili.
Kubalulekile ukuhlala unolwazi futhi ugxeke mayelana nokukhetha ukudla. Nakuba lokhu kudla kungase kunikeze izinzuzo zesikhashana, ukusimama nokuphepha kwakho kwesikhathi eside kuyizindaba ezidinga ukudingidwa futhi zibhekwe. Khumbula njalo ukubheka i- izeluleko ezivela kochwepheshe impilo iyindlela engcono kakhulu yokuphatha isifo sikashukela ngempumelelo nangokuphepha.