Ngaba ufanele ulandele i-Ketogenic Diet?

Ukutya kwe-ketogenic kunokuthi kunyuke ukuya kuthi ga kwindlela yokutya, kodwa ingcamango ayintsha. Okokuqala ichongiwe njengonyango oluluncedo lwesifo sokuxhuzula, indlela enamafutha aphezulu, ephantsi kakhulu ye-carbohydrate ibikho malunga ne-100 leminyaka. Kutshanje, ukutya kuye kwaduma phakathi kweimbaleki (uLeBron James wazama) kunye nabo bafuna i-weight-loss heal-konke. Abalandeli batya ukutya okufana nebhotolo, ioyile, inyama enamafutha kunye netshizi. Abaxhasi bathi inokwehlisa i-cholesterol kwaye iphucule ukusebenza kwezemidlalo, kodwa ngaphambi kokuba uye 'keto,' nantsi ukujonga kwisayensi emva kokutya okuthandwayo.

Yizame: Ukuqala njani ukutya okuneCarb ephantsi ngendlela esempilweni

I-Ketogenic Diet Basics

Ukutya kwe-keto kufuna ukuba umzimba uthembele kakhulu kumafutha ukuze ube namandla, kuneecarbohydrates eziqhelekileyo (jonga iiCarbohydrates vs. Fat for Fuel ngezantsi). Xa i-carb intake iphantsi kakhulu, i-ketones-imveliso ye-fat breakdown kwisibindi-kufuneka ifuthe umzimba. Ngokutsho kukaJohn Hawley, Ph.D., umlawuli weZiko lokuSebenza kunye neSondlo eMary MacKillop Institute for Health Research eMelbourne, e-Australia, akukho nkcazo yehlabathi jikelele yokutya kwe-ketogenic. Ngamanye amazwi, akukho mgangatho ukhoyo wokuba zingaphi iigram ze-carbohydrate, i-fat, okanye iprotheni ekufuneka isetyenziswe xa ulandela ukutya.

Kutheni ndirhalela ukhukhamba

Uninzi lophando malunga nokutya luchonge ukutya kwe-carbohydrate phakathi kwe-25 kunye ne-50 grams ngosuku, elilingana nama-apile amabini aphakathi okanye ikomityi enye yerayisi ephekiweyo emdaka. Oku kuncitshiswa okugqithisileyo kwe-carbohydrate kunzima kakhulu ukugcina ixesha elide kwaye kwenza kube nzima ukuhlangabezana nesixa esicetyiswayo seziqhamo, imifuno kunye ne-grain-grain servings ekhuthazwayo yokutya okunempilo. Ngokutsho kweZikhokelo zeDietary for Americans, i-carbohydrates kufuneka yenze i-45 ukuya kwi-60 ipesenti yeekhalori zemihla ngemihla, okanye i-130 grams / ngosuku, ukuba abantu abaninzi batye ukutya okunokulinganisela kunye nokufumana izondlo eziyimfuneko.

Kwizigulana zokuxhuzula, izidlo ze-ketogenic zilawulwa kwimeko yeklinikhi kwaye zifuna iqela le-dietitians kunye noogqirha ukuqinisekisa ukuba izigulane zifumana amanqanaba achanekileyo emihla ngemihla yezondlo-kwaye kusenzima kakhulu ukulandela.

Ungaphoswa: 30 Ukutya okuneMpilo ephantsi kweCarb ekutyayo

Ukutya kwe-Ketogenic kunye nokuLahla kobunzima

Ngaphandle kokutya okuncinci kweekhabhohayidrethi, enye into ephambili ekutyeni kukutyiwa okuphezulu kakhulu kwamafutha okutya. Ngokutya uninzi lweekhalori ezisuka kumafutha, kunye nokunciphisa kakhulu i-carbohydrate, umzimba uhlala ukwimeko ye-ketosis (uxhomekeke kakhulu kwiiketoni zamandla).

Ukulahleka kwexesha elifutshane kuya kwenzeka ngokwemvelo, ngenxa yobunzima bamanzi olahlekelwayo. Umzimba wakho uya kuphelisa iivenkile ze-glycogen (amandla aqhelekileyo agcinwe kwi-carbohydrate breakdown) kunye namanzi agcinwe kunye nawo. Ngelixa abantu abaninzi behlisa ubunzima ngokukhawuleza, bubunzima bamanzi, hayi ukwehla kobunzima bokwenyani. Kwiimeko ezininzi, ubunzima buya kubuya xa ipateni yokutya kwakhona ibandakanya ipesenti enkulu ye-carbohydrates. Ngenxa yeso sizathu, ukutya kwe-ketogenic mhlawumbi akuyi kunceda ekulahlekeni kwexesha elide.

Iimbaleki kunye nokutya okunamafutha aphezulu

Ukutya kwe-ketogenic kudla ngokukhuthazwa phakathi kwabadlali njengendlela yokwandisa i-fat metabolism, kwaye iyenzeka. 'Ukuba utya ukutya okunamafutha aphezulu, okune-carbohydrate ephantsi ke izihlunu zakho ziya kukhupha amanqatha amaninzi ngexesha lokuzilolonga,' utshilo uHawley. Kodwa, ubonisa, loo ngxabano iphosa ingongoma ebalulekileyo: 'Iicarbohydrates zibeka umda wendlela onokuthi uhambe ngayo ngokukhawuleza okanye kude kangakanani njengomdlali, kungekhona ukutyeba.' Ngamanye amazwi, ukukwazi komzimba wakho ukusebenzisa amanqatha njengomthombo wamandla akubalulekanga xa kuziwa ekusebenzeni kwezemidlalo okuhlala kwiiyure ezintathu. Olunye uphando luye lwabonisa impembelelo eyingozi ekusebenzeni kwabo balandela ukutya kwe-ketogenic, mhlawumbi ngenxa yokunyuka kwe-oksijini efunekayo xa umzimba wakho kufuneka uthembele kumafutha ukuze ufumane amandla.

Abanye bathi ekubeni abadlali banokudla nantoni na abayifunayo, ukutya okunamafutha amaninzi akuyi kuba nemiphumo emibi, kodwa, ngokutsho kukaHawley, akunjalo. 'Ungumdlali weyure enye okanye ezimbini ngosuku, hayi kwiiyure ezingama-22 eziseleyo ngosuku,' uyacacisa. Uphando luye lwabonisa ukuba ukutya okuphezulu kwi-fat fat fat, ingakumbi i-fat saturated, kunokuba nefuthe elibi, ixesha elide lezempilo ezifana nokwandisa umngcipheko wesifo senhliziyo, ukuxhathisa i-insulin kunye nohlobo lwe-2 yeswekile. Kubalulekile ukubandakanya amanye amafutha ekutyeni, nangona (iZikhokelo zeDietary zicebisa i-20 ukuya kwi-35 yepesenti yeekhalori zemihla ngemihla ezivela kumafutha, ngakumbi i-poly- kunye ne-monounsaturated), ukunceda ekufunxeni kweevithamini ezinyibilikayo kumafutha kunye nezinye iinkqubo ezibalulekileyo zomzimba.

Funda ngokugqithisileyo: Utshintsho olutsha lwamafutha: Ngaba onke amaFats asempilweni ngokwenene?

Iikhabhohayidrethi vs. Fat for Fuel

Ukuba ufuna ukuthetha ngeyona ndlela ilungileyo yokutya ukuthambisa umzimba wakho, kufuneka sibuyele kwiklasi yebhayoloji. Iicarbohydrate ngowona mthombo wamandla ophambili emizimbeni yethu. Xa sitya i-carbs, igaywe ibe yi-molecule nganye ebizwa ngokuba yi-glucose, apho iiseli zethu zisebenzisa njengamandla. Iglucose engasetyenziswanga amandla igcinwa ikwimo ye-glycogen kwizihlunu kunye nesibindi-kwaye nakuphi na ukugqithisela kugcinwa njengamafutha. Intsingiselo ukuba utya isitya se-spaghetti, uya kusebenzisa isixa esithile njengamandla (nangona xa uphumle, umzimba wakho ufuna amandla okuphefumla, ukupompa igazi, njl.njl.), uya kugcina njenge-glycogen kwaye ukuba kukho okuseleyo kuwo kuya kugcinwa njengamafutha.

I-Basal metabolism (amandla afunekayo ukugcina umzimba wakho uphumle) ifuna umxube wecarbohydrates kunye namafutha ukuze isetyenziswe njengamandla. Ngexesha lexesha elide lomsebenzi we-aerobic, njengokubaleka okanye ukuqubha, umzimba utshintsha umthombo wawo wamafutha kwaye utsale kakhulu kwiivenkile ze-glycogen ukuze ugcine umsebenzi. Nangona kunjalo, isixa se-glycogen onokuthi usigcine kwizihlunu zakho silinganiselwe kwaye xa sele iphelile, i-carbohydrates kufuneka isetyenziswe endaweni yaloo nto isetyenzisiweyo. Yiyo loo nto iimbaleki zemarathon zithatha ukutya kunye neekhalori ngexesha lomdyarho.

Xa umzimba wakho ungafikeleli kwiicarbohydrates, uya kuguqukela kweminye imithombo-amafutha okanye iprotheni. Iivenkile zamafutha zibonelela kakhulu ngeekhalori, okanye amandla, kuneevenkile ze-glycogen kunye nakwizinga eliphantsi lomsebenzi umzimba uxhomekeke kakhulu kumafutha awo ukuze ufumane amandla (cinga ukuhamba kwi-treadmill kunokuba ubaleke). Nangona kunjalo, inkqubo yokuguqula amanqatha abe ngamandla ifuna amanyathelo ongezelelweyo e-metabolic athi, asebenzise ioksijini eninzi. Xa amanqatha ephukile, iiketones ziyakhiwa kwaye zisetyenziswe njengomthombo wamafutha. Ukungabikho okuqhubekayo kwe-carbohydrate, ii-ketones ziba zininzi kwigazi kwaye umzimba ungena kwimeko ye-ketosis. Inkqubo efanayo ibonakala ngexesha lokuzila ukutya okanye indlala, kodwa akukho nto imnandi kakhulu okanye izinzileyo ixesha elide. Ukuba unesifo seswekile, kufuneka uthethe nomboneleli wakho wezempilo malunga ne-ketoacidosis, imeko emandundu xa ii-ketone zegazi ziba phezulu kakhulu.

Impembelelo yokusingqongileyo

Ubuqu, impilo yomzimba yeyona nto kugxilwe kuyo kwezona zidlo zidumileyo kwaye uninzi aludibanisi phakathi kokutya kunye neempembelelo ezinokubakho kokusingqongileyo. Ukuzinza kubalulekile ukuqwalaselwa, nangona kunjalo. UNicole Tichenor, Ph.D., ugxa wophando emva kogqirha kwiYunivesithi yaseNew Hampshire's Sustainability Institute, uphanda impembelelo yendalo yokutya. Uchaza ukuba ukutya okunempilo okuphantsi kokutya okusekelwe kwizilwanyana kunye nokutya okuphezulu kwezityalo kuneempembelelo eziphantsi zendalo, kuquka i-carbon footprint, ukusetyenziswa komhlaba kunye nokusetyenziswa kwamanzi. Ukutya kwe-ketogenic, ngokomgaqo, akulandeli le pateni. I-Tichenor ithatha: 'Inkcazo yokusebenza ye-Dietary Guidelines Advisory Committee yokutya okuzinzileyo yinto ekhuthaza impilo kunye nokuphila kakuhle, ibonelela ngokhuseleko lokutya kubemi bangoku, kwaye igcina izibonelelo zabantu kunye nendalo kwizizukulwana ezizayo. Kuya kuba nzima kakhulu, ukuba akunakwenzeka, ukutya ukutya okuzinzileyo ngaphandle kweembotyi / iimbotyi, iinkozo ezipheleleyo okanye imifuno yeengcambu.'

Okukwintsusa

Ukutya kwe-ketogenic kunzima kakhulu ukukulandela kwaye kuyanqanda kakhulu. Kufuneka unciphise kakhulu ukutya okuziinkozo okusempilweni, iziqhamo kunye nemifuno, okuthetha ukuba uya kuphoswa zizondlo ezininzi ezibalulekileyo. Nangona ukutya kwe-ketogenic kunendawo yayo kwizicwangciso zeklinikhi, ukutya akuguquleli kubemi ngokubanzi kwaye, eneneni, kunokuba nefuthe elibi lexesha elide kubantu abakhetha ukulandela indlela enjalo yokutya.