Ichokwadi Pamusoro peKeto Zvokudya
Zvokudya zveKetogenic zvakave imwe yezvakakurumbira mafambiro mukukurumidza uye kunoshamisa kuderedza kurasikirwa. Inowanzozivikanwa se " keto kudya ," inopikira migumisiro yakaoma munguva pfupi. Maererano nekutsvakurudza zvinogona kutowedzera hutano hunoitwa nevatambi uye vanoita kuti varasikirwa nemafuta apo vachichengetedza misi mizhinji.
Pane humwe hukwani hwakakwana hunotsigira kudya keto senzira inobatsira yekuderedza dambudziko rekuneta nekubatsira vatambi here?
Ndezvipi chaizvoizvo keto inodya chero zvakadaro, uye yakachengeteka here?
Chii Chinonzi Keto Zvokudya?
Iyo ketogenic kana keto kudya (KD) inogona kurondedzerwa seyakaderera-kine-carbohydrate, mafuta akakwirira, uye mapuroteni anokwana anokonzera kushandiswa kwemagetsi mumuviri wako. Zvinonzi kudya kunoita kuti muviri wako ushandise mafuta kwehuni panzvimbo yeglucose (shuga). Iko keto kudya mhuka inofanirwa kana iwe usisiri kudya carbs, muviri wako uchapisa mafuta, zvichiita kuti urege kurasikirwa.
Utano hwakanaka hunogadziriswa huripo huchiripo asi gungu rekudya yemaginhaidhyrate rinowanzobviswa. Nokuti iri kudya kwakanyanya, vanhu vazhinji havakwanise kuichengeta kwenguva refu. Keto kudya kunoreva kuchengetedza zviyo zvose, nyemba uye gorosi, michero yakawanda, miriwo yakasviba, doro, nezvose zvinotapira. Mamwe mkaka nemukaka pamwe nemamwe mafuta zvinopedzwawo. Nemhaka yekuti kudya kunobvisa michina inokosha, vamwe vekuchiremba vekuchirapa vemakiriniki vanoratidzira zviratidzo zveketo zvinoshanda kwenguva pfupi chete uye zvinogona kuva zvisina kunaka.
Iko keto yekudya inowanzova pasi pe20 muzana emagetsi kubva kumagidhahydrates , zvinokonzera mapuroteni uye zvinopfuura 50 muzana emagetsi kubva kumafuta ekudya. Zvimwe zvekudya zveketo zviri kudonha kudya kwekakedhaidhini kusvika pasi se 5 muzana yehuwandu hwemazuva ose makori inopedzwa. Maererano nekutsvakurudza, kukurudzirwa kweproteiniti yezuva nezuva kudya kweketo kunofanirwa kuva pakati pe3,5 kusvika ku2,5 g / kg kuchengeta musuru uye kupisa mafuta zvakajeka.
Chinoshanda sei?
Iko keto kudya kunoisa muviri wako mu ketosis. Izvi zvinoitika semugumisiro wekushaya kukwana kudya kwekakinhydrate (panguva kana pasi pe 20g zuva nezuva) zvichiita kuti mazinga ako glucose ave akaderera kwazvo. Izvi zvinokonzera makemikari anopindura mumuviri wako kuti uite miviri ye ketone semamwe magetsi. Zvitunha zveKetone zviri mumakemikari anobudiswa munguva ye metabolism yemafuta uye kuti muviri unoshandisa semasimba panguva yekutsanya uye kushaya kwekhakodhirate.
Saka chii chiri kuitika panguva ye ketose ishapa muhuga rako rega (glucose), zvichiita kuti muviri wako ushandise mafuta semamwe magetsi. Izvi zvingava sei chinhu chakanaka kana chakachengeteka?
Maererano nedzimwe tsvakurudzo, ketosis inoratidzika kuva yakachengeteka kune vanhu vane simba kupfuura vamwe kana vanhu vanorwisana nekuneta. Inoratidzwawo kuti inobatsira kurapwa kwevana vane chirwere chekufa. Dzimwe tsvakurudzo dzinoti keto mhuka dzinogona kuvandudza zvirwere zvisingaperi muhuwandu hwevanhu. Zvimwe zvidzidzo zviri kuratidza keto kudya zvinogona kubatsira vatambi kuchengeta muviri wakagadzikana .
Inofungidzirwa seFad Diet here?
Maererano naJennifer McDaniel, MS, RDN, CSSD, LD, Registered Dietitian uye Mutauriri weChikamiro Chekudya uye Dietetics, fad kudya pamusoro pevimbiso yekuremerwa kwekurema asi kazhinji kunopera pasi pakununura (kana kuti kusiya dieter yakaipisisa mamiriro).
Kuwanda kwevanhu vari kutsvaka kurashikirwa kwemazuva akawanda kana kuwedzerwa kwenguva refu muhutano kana mumuviri, keto kudya kunowira mu "fad diet".
Iko keto yekudya yakashandiswa kwemakumi emakore pamwe chete nedzimwe mishonga yekurapa kubata chirwere chekufa, zvikurukuru kuvana. Kune mamiriro ezvinhu umo vanachiremba vanozokurudzira keto kudya asati avhiyiwa kurasikirwa, kunyanya kana murwere achifanira kurasikirwa uremu kuti aite chirwere zvakanaka. Muzviitiko zvose izvi, varwere vanowanzoongororwa navanachiremba uye vezvokudya zvakanyoreswa, uye vanowanzotora 20-30 gramu yemakrohydrate, anodaro McDaniel.
Zvine Zvokudya zveKetogenic Zvinogadzikana uye Zvine Zvechokwadi Here?
Zvokudya zveKeto zvinodzivirira zvikuru uye zvinopedza zvirongwa zvinokosha zvinobva kumbeu, nyemba uye maruva, michero yakawanda, nemimwe miriwo. Zvigadzirwa zvemiti zvakadai semukaka zvinodziviswa zvakare. Kubvisa mishonga yakakosha kubva pane zvekudya kwako kunofungidzirwa kuti haisi yakagadzikana kana yakakosha.
Vanhu vazhinji vanoti vanotevera keto kudya havakwanisi, maererano neanyoreji wezvokudya uye anorongedza kudya Jennifer McDaniel. Iyo yakaderera kwazvo carb, zvokudya zvakakosha-mafuta nechepasi pe10% yeakoriyori ako anobva kumakrohydrates. Zvasara makumi manomwe-80% zvemajini ako zvinobva kumafuta uye zvakaoma zvikuru kuchengeta. Kufarira chikamu chekeki pamusi wekuzvarwa kwemwana wako kana kubata gorola gorosi vasati vatiza kwenguva refu ingakurumidza kuzvikanda kunze kwe ketosis. Kurambidzwa kwakanyanya nemhando ipi zvayo yekudya kunowanzosununguka kutumira dieter mukati mekudzivirira kwekutadza uye kushungurudzika kubva kune imwe yezvokudya zvakakundikana kuedza.
Zvokudya zveMetogenic Zvinobatsira Vatambi?
Kuongororwa kwezvokudya zve ketogenic zvakaongororwa kana kukwikwidza kwemitambo kunogona kuvandudzwa uchishandisa zvokudya zvakaderera-kinehydrate-high-fat (LCHF). Izvi zvinoshamisa sezvo makumi emakore emitambo yekutsvaga kwemitambo yakatsigira zvakanyanya-marubhini-e-fat-fat-fat (HCLF) kudya kwevatambi kuti vashande zvakakwana. Kubudirira kwemitambo yeLCHF yekudya yakadai seKeto kana Atkins kudya kwekukura kwemazivi uye mamwe mamiriro ekurapa yakabatsira kuwedzera rutivi rwekutsvakurudza keto kudya kune vavatambi.
Maererano nekutsvakurudza, kudya keto kungabatsira vatambi kudzora uremu hwemuviri, kuderedza mafuta emuviri , nekuchengetedza misi miviri mumitambo yakakura. Zvinoratidzika sevatambi vemwoyo murefu vanowirirana nezvikafu zveLCHF uye vanogona kupisa mafuta zvakanakisisa kupfuura vamwe vavo vekudya veHCLF. Vakatambi vechiKeto vakaratidzawo mishonga yakafanana yeglycogen uye kugadziriswa kwemaviri pamwe chete nemutambo semutambo anodya zvokudya zveHCLF. Kuwedzera kweiyo mafuta yakasvibiswa uye chiyero chekudzoka kweglycogen kunogona kunge kwakakosha kubatsiri vatsungirira.
Chigadziro chekudzidza chikawanawo zvimwe zvipembenene zvevatambi vanoshandisa keto kudya. Inoratidzika yakadzika mazinga ehurukuro yemafuta asiri uye ammonia inoratidzwa muropa mukati mekurovedza muviri. Kuwedzera kwemafuta emafuta ehurukuro uye ammonia yakapa kune unoshaya simba remetabolism uye pakati pehutano hwehutano hwehutano. Sezviri pachena, mwedzi yakawanda inotarisirwa kuti mutambi arambe achienderana neLCHF kana kuti keto kudya kwechimiro chechimiro chechimiro uye mishonga glycogen kuti iite.
Kuti vatambi vatsungirira varambe vachivandudza maitiro avo ekushanda vachishandisa keto kudya, nguva yekuchinja inoenderana nemwedzi inoverengeka inokurudzirwa. Pasina nguva yakareba yakagadziriswa kune keto kudya, mutambi aizotarisana nemigumisiro yakaipa kusanganisira kuderedza musimba glycogen, hypoglycemia, uye kusagadzikana kwevatambi vemitambo, maererano nemigumisiro yekutsvakurudza.
Zvimwe zviwanikwa zvakaratidza keto kudya pamwe chete nekudzivisa kudzivirira kunogona kubvumira vatambi kuchengeta musuru uye kupisa mafuta.
Ko Keto Zvokudya Zvinobatsira Sei Simba Nokutsungirira?
Zvimwe zvidzidzo zvakaratidza kuti varume vakuru vekuita gymnasts vanoshandisa keto kudya vakachengeta simba guru uye zvakanyanya kuderedza kuwanda kwemuviri uye mafuta. Nokupindira, kuongorora kwakafanana nevatambi vanoshandisa chirongwa cheLCHF kwemavhiki matatu kwakaratidza kurasikirwa mumusasa uye kupera muvanaerobic. Zvisinei, kutsungirira kushanda kwemapoka ekutengesa keto kwakawedzerwa kuenzaniswa neboka reHCLF.
Zvinoratidzika sei kuti keto yekudya inoshandiswa chii chinosarudza kugadzirisa mitambo . Maererano nekutsvakurudza, vatambi vatsungirira vaitevera kudya kwemwedzi 9 kusvika ku 36 vanogona kusvika kuhuwandu hwehutano hwehuni (hutsva) huri nani kupfuura makhabhohydrate akashandurwa nevatambi.
Imwe tsvakurudzo inoratidza kuti keto mhuka haigoni kubatsirisa zvakasimba-simba guru. Izvi ndechokuti muviri wako unoda simba kubva kune anaerobic system kwenguva pfupi yakakwirira-yakasimba. Iyo anaerobic system inotsigira glycolysis kana kuputsika kweglucose yemasimba. Nemhaka yekuti keto kudya kunoshandisa mafuta nekuda kwesimba pane glucose, chaizvoizvo ine tangi risina chinhu yekukurumidza kushandisa simba rekushandisa.
Semuenzaniso, vatasvi vemauto vasati vamboenda kumigwagwa zvakaderera zvakanyanya simba guru rinobuda mushure mavhiki mana vachishandisa keto kudya. Vatsvakurudzi vari kutsvaga zvidzidzo zvinowedzera kutora kuderera kwehutano hwemuviri uye mafuta mukutarisa uye zvinokonzerwa nevanaerobic zvinotarisirwa kusimbisa izvi zvakawanikwa.
Zvokudya zveLCHF zvinoratidzwawo kuti zvive nehutano hwehutachiona hwehurumende (CNS) panguva yekurovedza muviri. Sezviri pachena, kuchinja kwemagetsi uye kuti muviri wako unoshandisa mafuta sei panguva yekurovedza muviri kunogona kuchinja huropi hunoita. Icho chinoratidzika sechirebral amino acid (protein) uptake uye kukwanisa kwouropi hwako kutaurirana nemisungo yako kunoshaya simba. Iyi mhinduro inoita kuti kusunungurwa kwekuwedzera kwepachipiro tryptophan kuwedzere kuhutano hwako zvichikonzera kushaya simba, kuneta, uye kuneta zvakanyanya. Central kukanganiswa (central nervous system tired) zvinokanganisa maitiro ekuita uye musimba basa.
Dzidzo inoratidza kuti mapuroteni akakurumbira ekugadzirwa kweketo anogonawo kutungamirira kumazinga akakwirira eammonia munguva yekurovedza muviri. Nhamba dzakakwirira dzeAmmonia muropa rako dzinogona kukanganisa huropi hunoita uye dzinokonzera kushungurudzika kwenheyo. Nemhaka yekuti zvidzidzo zvishoma zviripo pakuneta uye mukati mekutengesa keto, kuwedzera kutsvakurudzwa kunokurudzirwa kuwedzera ruzivo rwedu munharaunda iyi.
Nyanzvi yekuongorora mazano inosanganisira :
- Iko keto yekudya inogona kuva yakachengeteka kuvanhu vakawanda uye kuderedza dambudziko rezvirwere zvisingaperi.
- Low-carb-high-fat (LCHF) kudya kunogona kuva nzira yakanakisisa yekudzora muviri, kuderedza mafuta, nekuchengetedza musuru kune vatambi mumitambo ine utete.
- Zvokudya zveKeto zvinoita sezvakabatsira vatambi vatsungirira mushure mekutora nguva.
- Kuwedzera kutsvakurudza kunodiwa pane zvingabatsirika zvekudya keto kune vakwikwidzi vane simba-refu vanovimba nesimba uye simba remutambo wavo.
- Kuwedzera kutsvakurudza kunodikanwa pakudya kweketo uye kunokonzerwa nepakati yenheyo (CNS) kuneta.
Kuwedzera Ongororo
Chidzidzo chevhiki-matanhatu kuti uongorore kusvibiswa kweketo kudya kune muviri, muviri, uye ropa rakaitwa pavanhu makumi maviri vane utano. Vatsvakurudzi vakatsvaga 75 muzana yezuva nezuva makorikori kubva kumafuta, 15-20% mapuroteni, uye 5-10 kubva muga kubva kumakrohydrates. Izvi zvaireva kudya kwecarb kwairehwa kusvika 20-40g pazuva nechinangwa chekuisa munhu mumwe nomumwe mu ketosis panguva yekuedzwa.
Vazvipiri vakawana kuongororwa kwechipatara kusanganisira ropa inodonha, miviri yomuviri, uye kuongorora maitiro. Mitsara inotevera yakashumwa mushure mekupedzwa kwemavhiki matanhatu:
- Kuchera kuora muviri
- Mafuta omuviri akaderedzwa asiwo kuderera kuduku mumusumbu (kusawirirana muviri mafuta kuongororwa pakati penzira dzakasiyana-siyana dzakaratidzwa).
- Kuchinja kwemuviri kunofungidzirwa kwakanaka.
- Tsvina yekushanda uye masero mashoma haana kuonekwa seasina kunaka
- Svetera kuderera mukushanda kwenyama.
- Kuchinja kunokosha mumahomoni e thyroid kwakaonekwa (kuderera mu fT3 uye kuwedzera mu fT4)
- Kupera kunokosha mukutsanya insulini.
Vakapinda vakanyunyuta pamusoro pezvinotevera panguva yekuedzwa:
- Headache
- Gastrointestinal symptoms
- General kushaya simba
Vatsvakurudzi vakapedzisa vachiti :
- Svetisa kusava nemafungiro ekurovedza muviri.
- Chimwe chekutsvakurudza kuongorora kutsvaga kwenguva refu kwezvokudya zveketo pakutsungirira kwekuita basa kunodiwa.
- Zvokudya zveKeto zvinoita sokuti zvakachengeteka kuti uwedzere kurasikirwa kunze kwekutengesa kumashure mashoma kana basa.
- Zviwanikwa zvinoratidzira kudya keto kwakagamuchirwa pamusana pomuviri wehupenyu hwehupenyu hwezuva nezuva nekudzidzira aerobic.
- Zvokudya zveKeto zvingasava nzira yakanakisisa yehutano hwevatambi vemakwikwi .
- Zvimwe zvidzidzo zvekuti kudya kweketo kunokonzera cholesterol, zvikuru sei LDL (low-density lipoprotein) inodiwa.
Ko Keto Inodya Chaizvoizvo Inoshanda Here?
Kuwedzera muviri kwakava denda rinopararira zvinopfuura 30 muzana yevanhu veAmerica. Izvi zvakaita kuti kuwedzerwe ngozi kune hutano hwehutano, hypertension, chirwere chechirwere cheshuga, uye mamwe marudzi ekenza. Kunyange zvazvo kudya kwakanaka kuderedza kuderedza kunenge kuchiri mubvunzo, chirongwa che ketogenic chave chimwe chezvinyorwa zvakanyatsotsvakurudzwa zvirongwa zvekudya kurasikirwa.
Maererano nekutsvakurudza, mibvunzo mitatu inokosha inofanira kuongororwa:
- Ko chirongwa che ketogenic chinoshanda here?
- Pane hunoo yo yo?
- Iko ketogenic kudya yakachengeteka kune vanhu vakawanda here?
Tsvakurudzo dzinoverengeka dzinotsigira keto kudya kune nzira inobatsira yekurema. Chinoonekwa sechichienderera mberi chikonzero chekukakavadzana ndizvo zvinokonzera kushaya kurasikirwa. Kuongororwa kwechipatara kwakapfupikisa zvinotevera zvichienderana nouchapupu hwekudya keto uye kurasikirwa kwekurema:
- Zvokudya zveKeto zvinoratidzwa kuti zvideredze kudya nekuda kwepamusoro satiety effect yeprotheni muzvokudya .
- Zvokudya zveKeto zvinoratidzika zvine unhu hwakanaka pakuda kudya mahomoni.
- Zvitunha zveKetone zvinoratidzwa kuti zvipe chido chokudzvinyirira chido.
- Keto mhuka dzinoratidzirwa kuderedza mafuta ekugadzirwa uye kuwedzera mafuta anopisa.
- Basa guru remagetsi rinodya mafuta akaenzana rinoratidzwa.
- Kuwedzera kwemagetsi ekugadzirwa kweglucose uye mapuroteni kunoratidzwa.
Zvimwe zvakanyatsorongerwa mazano ekugadzira keto uye kurasikirwa kwekurema :
- Keto mhuka dzinogona kubatsira kudzora nzara kuburikidza nekuvandudza nzira iyo muviri wako unopisa mafuta zvichiita kuti uwedzere kuora.
- Kuvandudza kudya kwekuwedzera nekuwedzera kinehydrates yezvokudya zvakafanana nekudya kweMediterranean kunogona kuita kuti uve noutano hwakanaka uye huri nani-huchitsungirira kwenguva refu.
- Iro renal basa revanhu vanoshandisa keto kudya kunofanira kuongororwa.
- Kushandura kubva keto kudya kune chikafu chekudya kwakanaka kunofanirwa kuve nekufamba kwenguva uye kuchengetedzwa zvakanaka.
- Zvokudya zveKeto zvinoratidzwa kuti zvichengetedzwe kwemavhiki masere matatu kupinda ketosis phase uye yakareba kwemwedzi 6-12 yekurema.
- Zvinoratidzwa kuti keto kudya kunogona kuva chinhu chinobatsira kurapa kuneta.
- Izvo zvinorayirwa vanhu vane kunzwisisa kwakakwana keto kudya vasati vashandise uye vachida kuva pasi pekutungamirirwa kwechiremba.
Ko Keto Zvokudya Zvakachengeteka Here?
Zvokudya zve ketogenic zvinoratidzika zvakachengeteka munguva pfupi zvichienderana nezvidzidzo zviduku, maererano neanyoresa dietitian uye Mumiririri weChikamiro Chekudya uye Dietetics, Jennifer McDaniel. Zvisinei, isu hatina uchapupu huzhinji hwokuti hwakachengeteka munguva refu (kana yakagadzikana!) Zvidzidzo zvakarongedza kuchengeteka zvingava zviduku kana zvakagadzirwa pane zvidzidzo zvemhuka, anodaro McDaniel.
McDaniel anoratidza kuti Academy yezvokudya uye Dietetics ikozvino haitauri keto kune vanhu vane kana pangozi yakawanda yezvirwere zvepfungwa, osteoporosis, kana kuti yakakura yeLDL cholesterol.
Uyezve, kune nguva dzose njodzi yekushaya simba kwezvakakwana apo mapoka ose ezvokudya anobviswa kubva pakudya. Mumwe muenzaniso ne keto ungabvisa fiber, nokuti kudya kunoderera muzvibereko uye nezviyo.
Zvimwe zvinokonzera njodzi kubva pakugara kwenguva refu zvinosanganisira kurasikirwa kwemasimba mashoma, kushaya simba, uye kushaya simba kwepfungwa, maererano naMcDaniel.
Izvo zvinotaurwa, kudya kwakaderera kwecarb kunogona kubatsira vanhu kuderedza uremu, anodaro McDaniel. Vanongoda kuti vaite izvi zvakanyanyisa. Semuenzaniso, kuwedzera zvimwe zvepamusoro-carbs sekushanda kwezvibereko nekudya kwekudya kwemazuva ano, nyemba pane saladhi nemasikati, uye kushandiswa kwezviyo zvakakwana nekudya kwemanheru, uri kuwedzera shure kwetani yezvokudya zvakanaka apo uchiri kuchengeta kudya .
McDaniel anopawo kuti iwe uve nechokwadi chokuti mafuta aunosarudza ane utano, saka rega tishandise mafuta asina kunaka: bhakoni, nyuchi uye bhotela newacado panguva yekushambidza, mafuta omuorivhi pawadhi yako, nemafuta ehove pazvokudya.
Izvi zvinotevera kuvandudzwa kwekudya kuchabatsira:
- Chikudya chamangwanani - mazai akaputika akaitwa neoli cream uye bhakoni. Kuvandudza iyo - Dzai mafuta akaoma uye bhakoni uye uwedze avocado pamwe nerutivi rwezvibereko.
- Mabiko - mashizha emasidhari ane mukaka wekuku kumusoro, avocado, mafuta uye vhiniga vanogadzira; tsvina ye celery nemashamba ekupfeka. Kuvandudza kwayo - wedzera mahairi ane fiber-richine bhuruu rearmond muchero yechinzvimbo panzvimbo pezvipfuwo.
- Kudya - ribeye yakabikwa nemapurazi (dress, heavy cream, mushroom), mukombe muduku we broccoli. Kuvandudza iyo - kuparadzanisa hove newaini, wedzera chikamu chiduku chezviyo zvose, uye chengeta broccoli.
- Snack - macadamia nuts - gara!
Ndinofanira kushandisa Keto Diet here?
Mukutarira zvimwe zvezvidzidzo pa keto, zvinoratidzika kuti kurasikirwa kwekurema kunokurumidza mumavhiki ekutanga kana mwedzi, maererano naMcDaniel. Asi nekufamba kwenguva, zvigumisiro zvinowanzoita zvakaenzana nechekare tsika dzepasi-pasi-calorie kuora kwezvirongwa. Izvi zvingangodaro, zvichida muchidimbu, kune zvinogadziriswa zvekudya keto.
Zvokudya izvo zvinodzivirira zvinowanzokonzera kuwedzera kuwedzerwa kuwedzera, nokuti vanhu vazhinji vanopedzisira vanotanga kudya izvo vadzivisa. Kana iwe wakagadzirirwa kuedza keto kudya , McDaniel zvikuru anokurudzira kutaura nachiremba kutanga uyewo kushanda nemunhu anyoresa dietitian, uyo anogona kubatsira kuti usave wakakosha mune chero mishonga.
Chinhu chinokosha, maererano naMcDaniel, hazvina basa kuti urongwa hwekudya huri kuedza kutevera, chinokosha ndechokuti urongwa hwaunogona kugara paupenyu.
Shoko Rinobva Fit
Zvokudya zvakakodzera zvinotora basa rinokosha mukukwanisa kwedu kuderedza uremu nekuvandudza mitambo. Nezvokudya zvose zvitsva uye ruzivo rwezvokudya kunze uko, kuziva nzira yakarurama yekushandisa inogona kuva yakaoma. Kunyange zvazvo dzakawanda zvakawanikwa zvakawanikwa maererano neketo kudya, pane zvimwe zvisiri izvo zvinofanira kuonekwa. Chinhu chinokosha ndechokuti uone kuti chirongwa cheketo chinoshanda sei uye kana chiri nzira yakanakisisa yokuti iwe usvike kune hutano hwako nehutano hwepfungwa.
> Sources:
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> Paoli A, Ketogenic Zvokudya Zvokudya Zvakakwana: Shamwari kana Muvengi? , International Journal of Environmental Research uye Utano Hwevanhu, 2014
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