Ingabe ulungiswe i-keto?
I-keto-adaptation (futhi ngezinye izikhathi ebizwa ngokuthi "i-fat-adaptation") yindlela inqubo umzimba ohamba ngayo ekudleni kwe-ketogenic njengoba ishintsha ekusebenziseni ngokuyinhloko i-glucose yamandla ukusebenzisa amandla amakhulu kakhulu. Ingxenye ethi "keto" ibhekisela kuma-ketoni, ama-molecule azinamanzi ayenziwa yi-isibindi lapho kusetshenziselwa amafutha, ikakhulukazi uma ukudla kwe-carbohydrate kuphansi.
Amaketoni angasetshenziselwa amandla ngama-tissue amaningi emizimbeni yethu, kuhlanganise nobuchopho (obungenakusebenzisa amafutha acidi ngqo).
Imizimba yethu isebenzisa ukuxuba kwamafutha kanye ne-glucose yamandla, kepha esimweni esingafani ne-keto, umzimba ufikela i-glucose kuqala, ngoba inani eliphansi kuphela lamaketoni livame ukhiqizwa ngesikhathi se-fat metabolism kanti lokhu kukhethwa ezinye izicubu njengenhliziyo. Njengoba ubuchopho bengenakusebenzisa amafutha, kuxhomeke ku-glucose uma sisesimweni esingenasikhathi esifanele. Ngenxa yalokhu, uma sihamba ngesidlo sokudla esincane, ngezinye izikhathi singathola lokho engikubiza ngokuthi "i-carb crash" noma ngezinye izikhathi kuthiwa "i-Atkins flu" lapho imizimba yethu iphuma ezitolo ze-glycogen. imizimba igcina i-glucose). Yilapho izitolo ze-glycogen ziphansi khona ukuthi umzimba uqala inqubo yokwenza isimo se-keto.
Umlando Omfushane
Eminye ucwaningo lokuqala olubukhali olubheka ukulungiswa kwe-keto kwaba ngama-1980 lapho umcwaningi uDkt. Stephen Phinney efunda amaqembu ahlukahlukene abantu ngezidlo ze-ketogenic.
Enye yezifundo zazingama-racers aqeqeshiwe kakhulu. Ekuqaleni, ukuqhutshwa kwamabhayisikili kunqatshelwe ekudleni, kodwa ngokushesha ukuhla kwehla kwaqala ukushintsha, kuze kube sekupheleni (amasonto amane) bakwazi ukufeza inani elifanayo lokuhamba ngebhayisikili ababenalo ekuqaleni, kodwa ngokucacile kancane ukukhathala.
Lokhu kwehla nokubuyiswa kwakubizwa ngokuthi "ukulungiswa kwe-keto". Kule minyaka kusukela sesiye safunda ukuthi abagijimi abaningi ngezidlo ze-ketogenic ngezikhathi ezengeziwe bangathuthukisa ukusebenza kwabo kakhulu ngaphezu kwamazinga abo okuqala.
Ukuthatha I-Keto-Adaptation Kwangakanani?
Kunenani elilinganayo lokuhlukahluka komuntu ngamunye, kodwa inqubo iqala emva kwezinsuku ezimbalwa zokuqala ekudleni kwe-ketogenic. Ngemva kwalokho, emva kwesonto ukuya kwezinsuku eziyishumi, abaningi abanamaphesenti aphansi bayaqala ukuzwa imiphumela emihle yokuzivumelanisa keto. Bika ukuxilongwa kwengqondo okuthuthukisiwe nokugxila futhi ngezinye izikhathi amandla angokwenyama engeziwe. E-insulin abantu abaphikisanayo, umfutho wegazi kanye noshukela wegazi ngokuvamile baqala ukujwayelekile.
Ekupheleni kweviki lesibili (ngezinye izikhathi kuze kube amasonto amathathu), umzimba uvame ukufeza iningi lomsebenzi wayo ekushintsheni ukusebenzisa amafutha amandla. Ngalesi sikhathi, ukufisa indlala nokudla kuyanciphisa futhi abantu bavame ukuzizwa benamandla engeziwe.
Emva kwalokhu, umzimba uqhubeka wenza izinguquko ezicashile. Isibonelo, kancane kancane iba nokugcinwa kwamaprotheni amaningi, ukuze abantu bavame ukuphawula isifiso sokudla amaprotheni amaningi. Olunye ushintsho abagijimi abavame ukubona ukuthi i-lactic acid buildup encane emisipha yabo ngezikhathi zokuqeqesha eside.
Iningi labangewona abadlali ngeke babone izinguquko ezicashile, kodwa abadlali bangase bakwazi. Kungathatha amasonto angu-12 ngoba lezi zinguquko ziqedile.
Ngingakwenza Noma Yini Engasiza Umzimba Wami Ukushintsha?
Izindleko eziningi zokuthi ungene kanjani ngesonto lokuqala ngesidlo sokudla okuphansi kungasiza ekusizeni umzimba wakho ngokusebenzisa ushintsho kusuka ekubeni yi-glucose-burner ukuze ube umshisa wokushisa. UDkt. Phinney kanye nabanye ochwepheshe baphinde bagcizelele ukubaluleka kokuthola usawoti okwanele emavikini amabili okuqala, njengoba umzimba uvumela ukuhamba nge-sodium eminingi futhi ungashiya umuntu ezwa sengathi ubuthakathaka futhi ukhathele.
Qinisekisa ukuthi udla amanengi amaningi uma ulambile.
Yini Eminye Izinguquko Ezenzeka Ngayo Keto-Adaptation?
Siyazi ukuthi izidlo ze-ketogenic (kanye nokudla okuphansi kwe-carb ngokuvamile) zingaphambukisa izimpawu zesifo somzimba, isifo sikashukela sohlobo luka-2 , nesifo se-polycystic ovarian syndrome. Ukudla okunama-ketogenic okusetshenziselwa ngempumelelo ukuphatha izifo ezithile nezibonakaliso ezinhle ukuthi zingasiza ezinye izifo ze-neurological ezifana nesifo sika-Parkinson.
Iqiniso lokutshela, ucwaningo ngalokhu luqhubekela phambili, futhi ososayensi abaningi babheka, lapho beyithola khona. Isibonelo, manje siyazi ukuthi abantu abakuthandayo nge-ketogenic banezinhlobo ezincane zohlobo olubi lwamanoni agcwele igazi. Manje kubonakala sengathi ukusebenzisa amaketoni amandla kunganciphisa ukucindezeleka kwe-oxidative emzimbeni kanye nokuvuvukala, futhi kungase kuhileleke ekuguquleni ezinye izakhi zofuzo ezingaba nenzuzo empilweni.
Uma umuntu ese-Keto-Adapted, Yini Edingekayo Ukuguqula Le Nqubo?
Abanye abantu bathola ukuthi i-ketosis yabo izinzile kahle, uma nje bedla ukudla okuphansi-carb ngaphansi kwama-50 amagremu we-carb net ngosuku. Abanye abantu, ikakhulukazi abagijimi kanye nokuzivocavoca okunzima, bangadla okungaphezu kwalokhu futhi baqhubeke behlala emathisini. Abanye bathola ukuthi badinga ukudla ama-carbohydrate engaphansi ukuze bahlale emathisini. Amanye amathonya, njengokushintsha kwe-hormonal nokucindezeleka, kuye kwaziwa ukuphonsa abantu ngaphandle kwe-ketosis.
Into enhle ongayenza uma unesithakazelo ekuhloliseni i-keto-adaptation, kufanele uqale ukukala amathoni akho egazi ( amaketoni omchamo angasetshenziswa ekuqaleni, kodwa kuboniswe ukuthi ngokuhamba kwesikhathi umzimba uthola ngcono ekuvuseleleni kabusha i-ketone ethile kumchamo).
Ufuna ulwazi olwengeziwe lwesimo sezesayensi (nokunye okunye okushiwo ngokwesayensi kunalokho engizokuloba lapha)? Ngincoma kakhulu izincwadi ezimbili ngabafundisi uStephen Phinney noJeff Volek: I-Art and Science ye-Low Carbohydrate Living kanye ne -Art and Science ye-Low-Carbohydrates Performance . Futhi, uJimmy Moore uxoxa ngokuhlangenwe nakho kwakhe nge-ketose long-term ketosis kanye nolwazi lobuchwepheshe encwadini yakhe ethi Keto-Clarity , abhala naye noDkt. Eric Westman.
Imithombo:
Forsythe, CE, amaFinney, SD, et al. "Ukuqhathaniswa kokudla okuphansi nokudla okuphansi kwama-carbohydrate ekujikelezeni ukuHlelwa kwama-Acid okuHlangayo kanye nokuMaketha okuvuvukala". Lipids . Januwari 2008 43: (1): 65-77.
I-Phinney SD, i-Horton ES et al. "Ikhono Lokuzivocavoca Okulinganiselwe Ezihlokweni Ezizitholile Ngemva Kokuguqulwa Kwendlela Yokudla, I-Ketogenic Diet." I-Journal of Investigation Clinic 1980 66 (5): 1152-1161.
I-Phinney SD, i-Bistrian BR et al. "Ukuphendulwa Kwama-Metabolic Human to Ketosis Okungapheli Ngaphandle Kwekhalenda Yokwenziwa Kwe-Caloric: Ukulondolozwa Kwekhono Lokuzivocavoca Nge-Submaximal Nge-Oxidation Yehlisa I-Carbohydrate." I-Metabolism . Agasti 1983 32 (8): 769-776.
Shmiazu T, Hirschey MD et al "Ukunciphisa Ukucindezeleka Oxidative ngu-ß-Hydroxybutyrate, i-Endogenous Histone Deacetylase Inhibitor." Isayensi 11 Januwari 2013. 339: 6116 kk. 211-214.
Volk BM, Kunces, LJ, et al. Imiphumela Yezinyathelo Ezinyuka-Ezihlakaniphile Ezamakhemikhali Engamakhemikhali Ekudluliseni Amafutha Acatile Agcwele Nama-Palmitoleic Acid kuBantu Abadala abane-Metabolic Syndrome. PLoS One. 2014 9 (11).
Westman EC, Feinman RD et al. "I-Low-Carbohydrate Nutrition and Metabolism." I-American Journal of Nutrition Clinic August 2007 86 (2): 276-284.