Izinzuzo, Amakhasimende, nezindlela ezinhle kakhulu
Buza ochwepheshe abaningi-odokotela, abadla ukudla, nabanesi-indlela abazizwa ngayo ngokudla kwe-ketogenic yesifo sikashukela futhi cishe uzozwa izimpendulo ezahlukene. Ezinye izimpendulo zingase zisekelwe ekuhlangenwe nakho kwakho, kuyilapho ezinye zisekelwe ebufakazini besayensi-iyasebenza yini, yiziphi izinzuzo zesikhathi eside / izingozi, njll.
Cela abantu abanesifo sikashukela ukuthi bacabangani ngakho, futhi uzozwa izimpendulo ezahlukene.
Isizathu salokhu kungukuthi akekho abantu ababili abanesifo sikashukela abafana ncamashi-kanti lolu hlobo lokudla lungase lusebenze kwabanye, aluhloselwe bonke. Izidlo ze-Ketogenic zingasebenzisa injongo yazo, kodwa ukuqina kwabo nokucindezela kungenza kube nzima ukulandela futhi kungabangela ezinye izindaba zezempilo (njenge-cholesterol ephakeme) uma ingalandelwa kahle. Funda kabanzi mayelana nokudla kwe-ketogenic kanye nocwaningo ngemuva kwalo.
Kuyini Ukudla Kwe-Ketogenic?
Ukudla kwe-ketogenic yindlela yokudla evikela ama-carbohydrate ngamanani aphansi kakhulu (ngokuvamile ngaphansi kwama-gramu angu-50) futhi akhulisa amafutha. Umqondo wukudala isimo se-metabolic se-ketosis ukuze amafutha angasetshenziselwa amandla ngokumelene ne-carbohydrate.
Lolu hlobo lokudla lokudla luye lwasetshenzwa kusukela ngawo-1920 ekwelapheni izimo zezokwelapha ezifana nesithuthwane. Namuhla, ukudla okune-ketogenic kusetshenziselwa izimo ezihlukahlukene zezempilo, kubandakanya, i-glioblastoma, ukucindezeleka kwengqondo, ukuphathwa kwesisindo, isifo sikashukela, umdlavuza, ngisho nemphambo.
Ngaphezu kwalokho, abagijimi baye baziwa ukusebenzisa lolu hlelo noma ukuhlukahluka kwalolu hlobo lwepulani yokwandisa ukusebenza komzimba, futhi balahlekelwe amafutha.
USara Currie, i-MS, i-RD, umqeqeshi womuntu siqu kanye no-dietitian obhalisiwe uthi, "Akungabazeki ukuthi ukudla okune-ketogenic kusebenza ekulahlekelweni kwamafutha. Futhi kuphephile ngokwempilo uma nje kwenziwa kahle.
Esihlangenweni sami, abantu bayaphambuka uma bengalutholi lolu hlelo lokudla futhi bavimbela imifino esekelwe ezitshalweni. "
Kubalulekile ukukhuluma ukuthi kunezinhlobo ezihlukahlukene zokudla kwe-ketogenic. Ezinye izinhlobo zincoma ukuncoma ukudla okungaphansi kuka-30 amagremu ama-carbohydrate ngosuku noma ukulinganisa amanye ama-macronutrients, afana, amaprotheni namafutha. Nakuba ukudla okune-ketogenic ejwayelekile kuqondile.
Ngokuvamile, ukudla okuvamile okuvamile okukhuthaza ukunciphisa, ama-25-50 amagremu we-carbohydrate enethusi ngosuku. Abantu abalandela ukudla okujwayelekile kwe-ketogenic kuhloswe ukuba badle amaphesenti angama-60-70 ama-khalori abo kusuka kumafutha, amaphesenti angu-20-30 kusuka kumaprotheni, futhi angabi ngaphezu kwamaphesenti angu-5-10 kusuka ku-carbohydrate. Ngomunye umuntu olandela ukudla kuka-1800 khalori, bahlose ukudla ama-gramu angu-140 amafutha, amapremu angu-90 amaprotheni nama-45 amagremu we-carbohydrate nsuku zonke.
Njengoba ungacabanga, lolu hlobo lokudla lungaba nzima ukuthola ngaphandle kokuqondiswa ochwepheshe abaqeqeshiwe. Ngakho-ke, kubalulekile ukuba ube nokuqonda okuhle kakhulu ukuthi ungaqala kanjani ukudla nokuthi ungaqhubeka kanjani ukuze wenze kanjalo ngempumelelo nangokuphepha.
Ketosis vs. Ketoacidosis
Ngaphambi kokucabangela lolu hlelo lokudla abantu abanesifo sikashukela kumele baqonde umehluko phakathi kwe- ketoacidosis ne-ketosis.
I-Ketoacidosis yisimo esiphuthumayo esingasongela ukuphila esenzeka lapho ushukela wegazi uphela emazingeni ayingozi, okwenza umzimba uphule amafutha ukuze uphethiloli futhi kubangele ukwakhiwa kwamaketoni.
Uma ama-ketone amaningi ewakhiwa emzimbeni, igazi lingaba yinto enamandla. Lesi simo sivame kakhulu kulabo bantu abanesifo sikashukela sohlobo lwe-1 ngoba abenzi i-insulin. Phakathi ne-ketoacidosis, i-pH yegazi iyancipha futhi i-ketones egazini ingadlulela ku-20 mmol / l.
Ngokungafani ne-ketoacidosis, i-ketosis isho ukuthi umzimba wakho usebenzisa amafutha for fuel futhi kungaholela ketones ukuthi afinyelele amazinga esiphezulu cishe 7/8 mmol / l kungekho ushintsho pH.
Ngesikhathi se-ketose, kuphakanyiswa ukuthi amaketoni awadluli lawa mazinga ngoba ubuchopho buyakwazi ukusebenzisa amathononi okushisa esikhundleni se-glucose.
Ngakho lokhu kusho ukuthini kumuntu onesifo sikashukela? Uma kwenziwa kahle futhi ngaphansi kokuqondisa, iningi labantu abanesifo sikashukela (ngaphandle uma banezinkinga zezinso noma isifo senhliziyo esasungulwa) kungenzeka ukuthi balandele lokhu kudla ngokuphepha. Noma kunjalo, kubalulekile njalo ukuxoxa nodokotela wakho wezempilo kuqala.
Ucwaningo
Ucwaningo mayelana nokudla kwe-ketogenic nesifo sikashukela kuthembisayo; Kodwa-ke, le nkinga ihlala ekuphepheni isikhathi eside nokusebenza kokudla. Eqinisweni, ezimisweni ze-2018 zokunakekelwa kwesifo sikashukela, i-American Diabetes Association ibika ukuthi ucwaningo luye lwabonisa izinzuzo ezithobekile zokudla okuncane kakhulu kwe-carbohydrate noma ketogenic (ngaphansi kuka-50-g carbohydrate ngosuku) nokuthi le ndlela ingase ihambisane kuphela ukuqaliswa kwesikhashana (kuze kufike ezinyangeni ezingu-3-4) uma ngabe isiguli sifuna, njengoba kunesicwaningo esincane eside sisho izinzuzo noma umonakalo.
Eziningi zezifundo ezihlola ukudla kwe-ketogenic zisekelwe ekusetshenzisweni kwesikhathi esifushane. Isibonelo, ocwaningweni, ukuhlola iziguli ezingu-262 ngamasonto ayishumi, lapho iziguli zilandela ukudla okune-ketogenic okubandakanya ukuhlinzekwa kwemifino emithathu kuya kwemihlanu, amaprotheni alinganisiwe, nokudla amafutha kuze kube yilapho igcwele (ngokugxila emgangathweni wamafutha), bonke abahlanganyeli bakwazi ukukhipha imithi eyodwa yesifo sikashukela, i- hemoglobin a1c yahliswa, futhi yathola ukunciphisa amaphesenti angu-20 ku-triglycerides . Abahlanganyeli bathola isifo sikashukela kanye nemfundo yokudla futhi babelandela eduze umqeqeshi wezempilo. Ukwengeza, babika ukuqapha kwansuku zonke kwe-sugar sugar (ukuze bakwazi ukuthola imishanguzo yokulungisa imithi). Ukungenelela kwakuhlanganisa namasu okuguqula ukuziphatha nokuqeqeshwa kweqembu / ukwabelana ngolwazi ngabangane.
Ukuhlaziywa kwe-meta okuhlaziya izifundo eziyishumi nesishiyagalolunye kwathola ukuthi abantu abanikezwa ukudla okunomsoco ophansi kakhulu (okungaphansi kuka-50 amagremu ngosuku) babonisa ukwehlisa isisindo somzimba, kanye ne-diastolic blood pressure uma kuqhathaniswa nalabo abadla ukudla okunamafutha aphansi okuhlanganisa amaphesenti angaphansi kuka-30 ama-kilojoule avela kumafutha. Ukwengeza, labo abalandela ukudla kwe-ketogenic babe namazinga amaningi we-cholesterol enhle (i-HDL). Kodwa, nazo zanda ku-LDL (i-cholesterol embi).
Okunye ukuhlaziywa kwe-meta okubandakanya izifundo eziyisishiyagalolunye neziguli ezingu-734 ezine-sikashukela, kutholakale ukuthi ukudla okuphansi kwe-carbohydrate kwaba nomthelela omkhulu emazingeni e-HbA1c futhi kunciphise kakhulu ukuhlushwa kwe-triglyceride (uphawu lomuthi wesifo senhliziyo). Kodwa, ukudla okuphansi kwe-carbohydrate akuhlobene nokuncipha kwezinga le-cholesterol eliphelele kanye ne-LDL cholesterol.
Umbono wochwepheshe
Uma ucabanga ngokuqala ukudla okune-ketogenic kuwukuhlakanipha ukuba ungangeni ngaphakathi. USara Currie, MS, RD, uthi, "Uma umuntu ejwayele ukudla ama-gramu angu-200 noma ngaphezulu we-carbohydrate ngosuku futhi ngokuzumayo awehla ku-50 amagremu noma ephansi, bazozizwa benesizotha futhi ngeke banamathele isikhathi eside ngokwanele ukuze basebenzise amafutha njengamafutha. Lolu hlobo lokunciphisa kakhulu kwe-carbohydrate lungasebenza kwabanye abantu, kodwa kungaba yingozi kumuntu ophila nesifo sikashukela, ikakhulukazi uma bengaboni ngokucophelela ishukela negazi. "
Indlela ephephile kulokhu okudliwayo ukuqinisekisa ukuthi ukhuthazwa futhi ulungele ukuguqula uphinde uthintane nodokotela noma obhalisiwe wokudla ukuze uqinisekise ukuthi lokhu kudla kukulungele. Imfundo, ukwesekwa (kokubili oontanga nochwepheshe) kubalulekile kakhulu ekusebenzeni okuphumelelayo. Ukwengeza, ukuphathwa ngokucophelela kwe-glucose yegazi kanye nokuphathwa kwemithi kuyobaluleke kakhulu kubantu abanesifo sikashukela.
Izidakamizwa kanye nabafundisi abanesifo sikashukela bayavuma ukuthi uhlobo lwamafutha oyikhethayo luzoba lukhulu empilweni nasekude isikhathi eside. Ngoba izifundo eziningana zibonise ukuthi ukudla okuncane kwe-carbohydrate / ketogenic kungandisa uketshezi olubi (isifo esizimele esiyisifo se-cardiovascular disease), kubalulekile ukunciphisa ukudla kwakho kwamafutha agcwele-asetshenziwe, ushizi ogcwele, ibhotela, ukhilimu. Kungcono ukhethe amafutha angenalutho, njengamafutha, amantongomane, imbewu, i-avocado. Ukwengeza, ihlose ukunamathela ekutheni isitshalo sisekelwe kanjani ngangokunokwenzeka. Abanye ochwepheshe baya phambili ekutusa ukulandela ukudla kokudla kwe-vegan ketogenic.
Ochwepheshe abaningi bancoma futhi izinkampani zokudla okuningiliziwe ngenkathi kudla lokhu ukuhlola i-vitamin namaminerali ekudleni. Uma abantu bengadli imifino eyanele, nokudla okunomsoco we-calcium, bangasengozini yokulahleka futhi bangadinga ukululekwa mayelana nokukhetha kokudla kanye nokwengezwa.
Izingozi
Ukudla kwe-ketogenic kungabangela u- hypoglycemia (ushukela wegazi ophansi), ikakhulukazi uma imithi ingabhekwa kahle. Ukwengeza, ngoba ukudla kuvinjelwe, abantu bangase bazizwe behlukaniswe emphakathini noma basungulwe ubudlelwane obubi nokudla. Ngakho-ke kubalulekile ukuqonda ukulinganiselwa kokudla futhi ukuzimisela futhi ukulungele ukuthatha lolu hlobo lokudla.
Uma ukuhluka kokudla kwe-ketogenic kuhlanganisa amanani amaningi amaprotheni, kungabangela ukucindezeleka ezinso futhi kungase kungalungele iziguli ezinesifo sikashukela esinesifo sezinso.
Uma ukudla kuhlanganisa amanani amaningi amafutha agcwele (ibhotela, ukhilimu, inyama esetshenzisiwe, ushizi ogcwele ogcweleyo) futhi awufaki ukudla okuningi okutshalwe kuzo izitshalo, kungaba khona ingozi ekukhuliseni i-cholesterol embi (i-LDL), njenge kanye nokuqokwa. Yingakho kubalulekile ukwandisa ukungena kwemifino engekho-starchy, amantongomane, imbewu, kanye namaprotheni aphilile.
Izwi elivela
Ngaphambi kokuqala lolu hlobo lokudla, kubaluleke kakhulu ukuthi ufunde ukuthi ungayisebenzisa kanjani ngokuphepha futhi uqiniseke ukuthi uhlolwe ngumchwepheshe wezezempilo, ikakhulukazi uma uthatha imithi yokwehlisa i-glucose. Uma uhlela uhlelo lokudla, kuyasiza ukugwema ukuphakama okuphezulu kwamafutha agcwele, inyama enamafutha aphezulu njenge-bacon kanye nesoseji, ubisi obugcwele obugcwele, ibhotela, nekhilimu, njengoba lokhu kungandisa uketshezi olubi (LDL).
Kunalokho, khetha amaprotheni aqinile, inkukhu, inhlanzi, u-turkey, futhi ugxile ekufakeni amafutha enhliziyo enempilo-amafutha, amantongomane, imbewu, ibhotela le-nut. Ukwengeza, uzofuna ukufaka okungenani ama-servings amathathu kuya kwayisishiyagalolunye yemifino engekho isitashi-ngaleyondlela uzohlangana nezidingo zakho zevithamini nezimbiwa.
Isigwebo sokuthi noma ngabe lokhu kuyisimo sokudla isikhathi eside sisekhona. Kungase kube nomqondo ozwakalayo, ukulandela lokhu kudla okwesikhashana bese ukwandisa ngemuva kokuthi ufeze imigomo yakho. Abantu bathole impumelelo ngokungeza amanani amancane we-carbohydrates enhle emuva ngemuva kwezinyanga ezimbalwa.
> Imithombo:
> I-American Diabetes Association. Amazinga Wokunakekelwa Kwezokwelapha Esifo Sikashukela - 2018. Ukunakekelwa Kweshukela. 2018 Jan; 41 I-Suppl 1: S1-S156.
> Paoli A, Rubini, A, Volek JS, Grimaldi KA. Ngaphandle kokulahlekelwa kwesisindo: ukubuyekezwa kokusetshenziswa kokwelapha kokudla okuncane kakhulu kwe-carbohydrate (ketogenic). I-Eur J Clin Nutriti. 2013 Aug; 67 (8): 789-96. doi: 10.1038 / ejcn.2013.116
> Mckenzie AL, Hallberg SJ, Creighton BC, et al. Ukungenelela kwe-novel kufaka phakathi izincomo zokudla okunomsoco kunciphisa i-hemoglobin level A1c, ukusetshenziswa kwemithi, nesisindo sohlobo lwe-2 lwesifo sikashukela. I-JMIR Diabetes. 2017; 2 (1). doi: 10.2196 / isifo sikashukela.6981.
> Bueno, N., De Melo, I., De Oliveira, S., noDa Rocha Ataide, T. (2013). Ukudla okuncane kakhulu kwe-carbohydrate ketogenic v. Ukudla okuphansi kwamafutha okulahlekelwa isisindo eside: Ukuhlaziywa kwemeta yezilingo ezilawulwa ngokungahleliwe. British Journal of Nutrition, 110 (7), 1178-1187. i-doi: 10.1017 / S0007114513000548
> Meng, Yan et al, Ukudla kwe-carbohydrate ephansi ye-diabetes mellitus management: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwemeta yezilingo ezilawulwa ngokungahleliwe. Isifo Sikashukela Nokuzikhandla Kwezempilo , 131, 124-131.
> Wang DD, Li Y, Chiuve SE, Stampfer MJ, Manson JE, Rimm EB, Willett WC, Hu FB. I-Association of amafutha athile okudla anesifo esiphelele nesibangela ukufa. I-JAMA Intern Med. 2016; 176 (8): 1134-1145. doi: 10.1001 / jamainternmed.2016.2417