Dzidza zvinyorwa zve ketosis uye kuti zvinoshanda sei mukudya kwehutano nekurasikirwa kwekureruka
A ketogenic diet is a type of low carbohydrate diet designed to force your body to burn fat instead of glucose for energy. Izvi zvinogadzira ketone, izvo zvinoita kuti zvikafu izvi zvive "keto" zita. Dzidza zvakawanda pamusoro pezvakanaka uye kukanganisa kwezvokudya izvi uye kuti utange sei pane imwe.
Maitiro Ezvokudya Zvokudya
Carbohydrates ndiyo inofarira muviri wako; iyo inovadzora pasi muhuga.
Pasina kudya kwekhakhenijidhi yakasimba, muviri wako unoshandisa kushandisa mapuroteni ehuni. Asi kana iwewo uri kudzivirira kuti mapuroteni akawanda unodya, muviri wako unomanikidzwa kupisa mafuta akachengetwa sewawo unotangira mafuta. Izvozvo zvinogona kuguma mukurasikirwa kwemazivi, uye ketoni ndezvomutengo wekupisa mafuta.
Chinhu chinonyanya kukosha kana kana kudya kwete ketogenic ndiyo iyo yakaderera mu-carbohydrates iyo. Kupera kwemahydrohydrate kunononoka kunogona kubatsira zvikuru kune vanhu vakawanda, asi hazvizovi ketogenic. Kune nzira mitatu yekuderedza-carb kudya uye imwe chete inotarisa ku ketosis sechinangwa munguva yose yekudya.
Zvokudya zvakadai seAatkins Diet zvinotanga semafuta echec-carb ketogenic, asi vanhu sezvavanowedzera makhahydrates, vakawanda kana vakawanda vachadya kudya kwakanyanya kwegluidhydrate kuva ketosis. Zvichida zvakanyanya kunyatsotaura kutaura nezvehuwandu hwekudya kune ketogenic panzvimbo yekuti kana kwete kudya kune ketogenic.
Kunzwisisa Ketosis
Ketosis zvinoreva kuti muviri wako uri munharaunda iyo isina glucose yakakwana inoshandiswa kushandisa semhepo, saka inosvika muhurumende umo ma molecules anonzi ketone anowanikwa panguva yemafuta metabolism. Ketoni inogona kushandiswa simba. Chinhu chakakosha cheketoni ndechokuti inogona kushandiswa pane glucose nokuda kwesimba rakawanda rinodiwa muuropi, apo mafuta acid can not use.
Uyewo, mamwe maviri emuviri anosarudza kushandisa ketoni, pakuti anozoashandisa kana paine (semuenzaniso, mushumo wemwoyo uchishandisa ketone imwe kunyanya mafuta kana zvichibvira).
Vatori vezvokudya
Mukuwedzera pakurasikirwa kwemazivi, zvikafu zve ketogenic zvinokwezva kufarira zvikonzero zvakasiyana-siyana. Vakatotanga kugadziriswa sechirwere chekufa, uye vatsvakurudzi vanofarira kushandiswa kwemamwe maitiro eurological. Vamwe vatambi vari kuedza nekushandisa ketogenic kudya kunowedzera kutsungirira.
Bhuku ra2014 muEuropean Journal of Clinical Nutrition rakarongedza mamiriro ezvinhu anotevera sekuda kubatsirwa nezvokudya zve ketogenic:
- Uchapupu hwakasimba hwekubatsirwa hwakawanikwa nokuda kwekufa, kuora muviri, chirwere cheshuga chechirwere cheshuga, uye yehutano zvinokonzera ngozi (kunyanya kunatsiridza triglycerides, HDL cholesterol , uye maitiro eLDL cholesterol inowanzobatanidzwa ne arterial plaque).
- Uchapupu huripo humwe humwe humwe humwe humwe uchapupu huripo hutsva hunoenderera mberi hwakaratidzwa pamwe nedzimwe zvirwere zvehutano, kusanganisira chirwere chePalinson, chirwere cheAlzheimer, chirwere chepfungwa, chirwere chepfungwa, uye amyotrophic lateral sclerosis, pamwe ne polycystic ovarian syndrome, acne, uye mamwe marudzi ekenza ( kunyanya, zvichida, mamwe marudzi ekenza yepfungwa)
Calorie Distribution
Pamitambo yakanyanya ye ketogenic, iwe unodya 70 kusvika 75 muzana yemakori ako kubva kumafuta. Kubva pane zvakasara, iwe unodya anenge 5 kusvika ku10 muzana yemakoriori ako kubva kumakrohydrate uye rose kubva puroteni. Zvokudya zvinowanzovakwa mukati memafuta emvura zvakadai semafuta, nyama, makungu, jisi, uye mafuta.
The Ketogenic Diet for Epilepsy (KDE) inokosha yekudya ketogenic. Izvi zvinotevera zvinowanzoenderana nemitemo ye ketogenic.
- Carbohydrate: Zvizhinji zvezvinotarirwa kuti ketogenic kudya kunobva pane zvakadini zvinokonzerwa nehydrohydrate, pamwe chete nematabolism nemunhu. Zvokudya zvisingasviki 50 kana 60 gm net (zvinobudirira) kabohydrate pazuva ndezvekuti ketogenic. Mamwe magwaro anoti haafaniri kudarika masendimita 20 emakrohydrates pazuva, asi vamwe vanotaura kusvika 50 gramu, uye vazhinji vanorayira kwete kupfuura 5 muzana yemakoriyumu kubva ku carbs. Zvisinei, vatambi uye vanhu vane zvirwere zvoutano hwakanaka vanogona kudya 100 kana kupfuura magiramu emakroquhydrate mushure mezuva uye vanochengetedza chinoda che ketosis. Panguva imwecheteyo, munhu akwegura ari oga ane chirwere cheshuga chechipiri 2 angada kudya zviduku zvinopfuura 30 net gram kuti awane zvakafanana.
- Mapurotini: Vanhu pavanotanga kuderedza marhydrates muzvokudya zvavo, hazviratidzika sekuti zviyero zveprotini zvavanodya zvinokosha kune ketosis sezvo inowanzowedzera. Semuenzaniso, vanhu vari paAtkins kudya vanowanzodya zvakakwana mapuroteni mumavambo ekutanga uye vanogara mu ketosis. Zvisinei, nekufamba kwenguva, vamwe (zvichida vakawanda) vanoda kunyanya kunyatsofungisisa nezvehuwandu hweprotini dzavanodya se (anecdotally) miviri yevanhu vazhinji inoita se "kuve nani" pakushandura mapuroteni kuva glucose ( gluconeogenesis ). Panguva iyoyo, munhu mumwe nomumwe anoda kuedza kuona kana mapuroteni akawanda ari kuakanda kunze kweketosis uye kuchinja sezvinodiwa.
- Mafuta: Mazhinji emakorikori mune zvokudya zve ketogenic anobva kumafuta, anoshandiswa simba. Nhamba chaiyo yemafuta munhu anoda kuidya ichaenderana neakagidhydrate uye mapuroteni kudya, mazana emakoriji avakashandisa masikati, uye kana vari kuora muviri (vachishandisa muviri wavo mafuta kuitira simba). Zvichienderana nezvikonzero izvi, pane imwe nzvimbo inenge 60 kusvika ku80 muzana yekoriyori inouya kubva kumafuta pa ketogenic yezvokudya (kunyange kusvika 90 muzana pane, somuenzaniso, Ketogenic Diet for Epilepsy). Vanhu vanowanzosafarira kudya zvakadyiwa izvi zvakanyanya mumafuta, saka kushaya koriori hakuwanzodikanwi.
Aina dzeFats
Paunenge uchidya mafuta akawanda aya, unogona kufungidzira kuti mafuta emafuta anodyiwa anokosha zvikuru. Vakawanda vanyori vanokurudzira kutarisa kwemafuta ari akakwirira mumafuta e -omega-6 (polyystedated omega-6) (soy, corn, cottonseed, safflower) nekuda kwekuti.
Dhiyabhorosi Stephen Phinney, uyo ave achitsvakurudza nezvezvokudya zve ketogenic kubva kuma1980, akacherechedza kuti vanhu havaiti zvakanaka kana vari kupedza zvakawanda zvemafuta aya (mayonnaise uye saladi yokugadzirisa inowanzobva). Izvi zvinogona kunge nokuti mafuta e-omega-6 anogona kunge ari kuvhiringidza, kunyanya mune zvakawanda, kana chimwe chinhu. Muzvidzidzo zvake, vanhu havana kunzwa zvakare kana kuita zvakanakawo mutambo.
Kune rumwe rutivi, mafuta ari mukati-kati-chain chain triglycerides (MCT), akadai sekokoni yemafuta uye MCT mafuta anowanzosimudzirwa, sezvo mafuta aya ari nyore kuchinjwa kuva ketoni nemuviri.
Kazhinji, vanhu pazvokudya zve ketogenic vanowanzodya zvokudya zvakawanda zvakakwirira mumafuta e- monounsaturated uye akazara zvakadai samafuta omuorivhi, mafuta (kazhinji mafuta kubva kumakumbo anodyarwa nevhu rinokurudzirwa), avocado, uye cheeses. Mhando dzakakwirira dzemafuta emafuta uye mafuta (asi kwete mararamiro anowanzo mafuta aya )wo akasarudzo dzakanaka, sezvo dzakakwirira mumafuta monounsaturated uye dzakaderera mumafuta emapurasitiki.
Sample menus
Tarisa nutritionally-yakazara menyasi-carb menus , ine pasi pe50 gramu ye net carbohydrate pazuva kuti uone kuti kudya ketogenic kungaita sei. Aya menusiti, zvisinei, achave akakwirira zvikuru mumapuroteni kuitira kuti vamwe vanhu varambe vari mu ketosis, uye dzimwe dzadzo dzingangova dzakakwirira mumarobho kana iwe uine hurombo hwakanyanya hwekutakura. Ramba uchifunga kuti kudya ketogenic kunofanira kugara kuchienderana nemunhu.
Zvinogona Kukanganisa Kuipa
Iyo ketosis inogadzirwa nokutsanya kana kuvhara kudya kweakaginijidhe haina kuipa kwevanhu vakawanda kana muviri wakashandura kune iyo nyika. Iyo yakasiyana nechirwere cheshuga ketoacidosis, iyo inotyisa mamiriro ezvinhu anokonzera vanhu vasina insulini uye inonyanya kuonekwa mumhando 1 chirwere cheshuga kana insulini-inotenderera rudzi rwechipiri chirwere cheshuga. Mu chirwere cheshuga ketoacidosis, maketone mazinga akareba kupinda mune ketosis yakabudiswa nekudya.
Iyo ketosis inokonzerwa nokudya yakatumidzwa sezvokudya ketosis, muviri we ketosis, kushaya zvokudya zvinokonzera ketosis (Atkins), uye, munguva pfupi yapfuura, nutriti ketosis (Mahinini neVolek), mukuedza kubvisa kukanganisika kunogona kuitika ne ketoacidosis.
Pane nguva yekuchinja apo muviri unoshandura kushandisa mafuta nemaketoni panzvimbo yeglucose semafuta ayo makuru. Ikoko kunogona kuva zviratidzo zvisina kunaka panguva iyi (kuneta, kushaya simba, kuchena-musoro, misoro, kunyatsotsamwisa), asi kazhinji zvinogona kuderedzwa zviri nyore nyore . Zvizhinji zvezviratidzo izvi zvakapera nevhiki yekutanga yekutengesa ketogenic, asi vamwe vanogona kusvika kumavhiki maviri.
Vatambi vanoona zvakanyanya kushanda kwavo vanogona kuona zviitiko zvisinganyengeri kusvikira masvondo matanhatu kusvika eihgt kubvira pakutanga kwekudya, uye pane humwe uchapupu hwokuti hunogona kutora kunyange nguva refu, kusvika masvondo gumi nemaviri, kwemazana zana muzana.
Unofanira Kuyera Ketones Here?
Zvichienderana nezvinangwa zvako, iwe unogona kunge usina hanya ne ketone yako yezinga. Kana iwe uri pakaderera-kudya-carb uye uchiwana zvikomborero zvaunotarisira, kunyunyuta pamusoro pokukwirira kweketoni dzako kungangowedzera huwandu hwezvinetso zvausingadi.
Vanyori vanonyanya kudya-carb havatauri kunetseka nazvo. Kunyange vazhinji veavo vanofunga ketogenic kudya chinhu chakanaka kungofunga kuti zvokudya zvakanyanya-zvishoma-carbohydrate (pasi peanoda 50 gramu net ye carbohydrate) ndeye ketogenic. Kune rumwe rutivi, vanhu vazhinji vakaona kuti kutarisa ketoni dzavo, kwekanguva kwenguva, inopa ruzivo rwakakosha.
Inowanzoita masvondo maviri kusvika mana kuti agare achizadzisa chinangwa chekoneone chekudya chekudya, kunyanya nokuti kudya kwekudya kunowanzodiwa.
Nzira yekuenzanisa Ketones
Vanhu vakadzidza nutriti ketosis vanorayiridza chinangwa chechinangwa cheropa ketone level ye .5 mmol / L kusvika 3 mmol / L, kunyange zvazvo inogona kuenda zvakakwirira se5 isina zvinetso.
Kuyera ketone yeropa ndiyo nzira yakatendeseka. Pane kuongorora kweropa rekushandisa raunogona kushandisa, asi zvipfeko zvinogona kudhura. Imwe nzira ndeyekuyera ketoni mumuginhi ne test dipstick, iyo inowanikwa zvakanyanya uye inodhura. Zvisinei, iyo nzira haina kunyanya kuvimbika uye sezvo nguva ichienderera mberi uye muviri unofananidzwa ku ketosis, inenge isina kuderera.
Shoko Rinobva
Kana uchida kuedza ketogenic kudya, ziva kuti iwe unofanira kuigadzirisa iwe pachako iwe pachako metabolism uye uedze nekodzero yakakwana ye carbs uye makori. Kunyange zvazvo vamwe vashoma-carbohydrates dieters vanoona kuti vanokwanisa kuputsa zvipimo mukurasikirwa kwavo, vamwe vanoona kuti zvakaoma kuti varambe vari muno. Iwe unogona kutsvaga kune mumwe munhu anonyora zvekudya zvakanyoreswa kuti awedzere menyasi yakagadzikana yakakunakira iwe iyo inosangana nezvinodiwa zvako zvekudya. Iva nechokwadi chekuchengetedza utano hwako hwehutano hunoziviswa paunotanga kudya kwekutsva, kunyanya kana iwe uine hutano huripo.
> Sources:
> Atkins, Robert C. Dr. Atkins New Diet Revolution, Revised Edition . New York: Harper Collins. 2009.
> Paoli, A et al. Kunze kwekushaya kurasikirwa: kubvunzurudzwa kwemishonga yekurapa kwe-kwazvo-low-carbohydrate (ketogenic) kudya. European Journal of Clinical Nutrition. May 2014; Epub mberi kwekunyora. doi: 10.1038 / ejcn.2013.116
> Volek, Jeff S. uye Phinney, Stefano Unyanzvi uye Sayenzi yeChobhohydrate Mukati . Beyond Obesity LLC. 2011.
> Volek, Jeff S. uye Phinney, Stefano Unyanzvi uye Sayenzi yeChobhohydrates Performance . Beyond Obesity LLC. 2012.