Malangizo 7 Olowa mu Ketosis

Zamkati

• 1. Chepetsani Kugwiritsa Ntchito Kwanu Carb
• 2. Phatikizanipo Mafuta a Kokonati Pazakudya Zanu
• 3. Limbikitsani Ntchito Yanu Yakuthupi
• 4. Wonjezerani Kudya Kwanu Mafuta Kwathanzi
• 5. Yesani Kusala Pafupipafupi kapena Mafuta Mwachangu
• 6. Sungani Mapuloteni Okwanira
• 7. Mayeso a Ketone ndikusintha Zakudya Zanu Momwe Mungafunikire

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ngati mugula kena kake kudzera pa ulalo wa patsamba lino, titha kupeza ndalama zochepa. Momwe izi zimagwirira ntchito.

Ketosis ndichizolowezi chamagetsi chomwe chimapereka maubwino angapo azaumoyo.

Pa ketosis, thupi lanu limasintha mafuta kukhala mankhwala omwe amadziwika kuti ketoni ndikuyamba kuwagwiritsa ntchito ngati gwero lalikulu la mphamvu.

Kafukufuku apeza kuti zakudya zomwe zimalimbikitsa ketosis ndizothandiza kwambiri pakuchepetsa thupi, chifukwa mwazina zomwe zimapangitsa kuti asakonde kudya (,).

Kafukufuku wofufuza akuwonetsa kuti ketosis itha kuthandizanso mtundu wa 2 shuga ndi matenda amitsempha, mwa zina (,).

Izi zikunenedwa, kukwaniritsa mkhalidwe wa ketosis kumatha kutenga ntchito ndi kukonzekera. Sizophweka monga kudula ma carbs.

Nawa maupangiri 7 othandiza olowera ketosis.

1. Chepetsani Kugwiritsa Ntchito Kwanu Carb

Kudya chakudya chochepa kwambiri cha carb ndiye chinthu chofunikira kwambiri pokwaniritsa ketosis.

Nthawi zambiri, maselo anu amagwiritsa ntchito shuga, kapena shuga, monga gwero lawo lalikulu lamafuta. Komabe, maselo anu ambiri amathanso kugwiritsa ntchito magetsi ena. Izi zimaphatikizapo mafuta acids, komanso ketoni, omwe amadziwikanso kuti matupi a ketone.

Thupi lanu limasunga shuga m'chiwindi ndi minofu yanu ngati glycogen.

Chakudya cha carb chikakhala chotsika kwambiri, malo ogulitsira a glycogen amachepetsedwa ndipo kuchuluka kwa mahomoni a insulin kumatsika. Izi zimalola mafuta acids kuti amasulidwe m'malo ogulitsa mafuta mthupi lanu.

Chiwindi chanu chimasandutsa mafuta amtunduwu kukhala matupi a ketone acetone, acetoacetate ndi beta-hydroxybutyrate. Ma ketoni awa amatha kugwiritsidwa ntchito ngati mafuta ndi mbali zina zaubongo (,).

Mulingo woletsa carb wofunikira kuti apange ketosis ndiwosiyana. Anthu ena amafunika kuchepetsa ma carb net (carbs minus fiber) mpaka magalamu 20 patsiku, pomwe ena amatha kukwaniritsa ketosis ndikudya kawiri kapena kupitilira apo.

Pachifukwa ichi, zakudya za Atkins zimatanthawuza kuti ma carbs amangokhala magalamu 20 kapena ochepa patsiku kwa milungu iwiri kuti atsimikizire kuti ketosis imakwaniritsidwa.

Pambuyo pake, ma carbs ochepa amatha kuwonjezeranso pazakudya zanu pang'onopang'ono, bola ketosis isungidwe.

Pakafukufuku sabata limodzi, anthu onenepa kwambiri omwe ali ndi matenda a shuga amtundu wa 2 omwe amalephera kudya ma carb mpaka 21 kapena ochepera magalamu patsiku amakumana ndi ma ketone excretion tsiku lililonse omwe anali 27 nthawi yayitali kuposa milingo yawo yoyambira ().

Pakafukufuku wina, akuluakulu omwe ali ndi matenda a shuga amtundu wa 2 amaloledwa magalamu 20-50 a carbs osungika patsiku, kutengera kuchuluka kwa magalamu omwe amawaloleza kuti azisunga ketone yamagazi mkati mwa 0.5-3.0 mmol / L ().

Mitundu iyi ya carb ndi ketone imalangizidwa kwa anthu omwe akufuna kulowa mu ketosis kuti alimbikitse kuwonda, kuchepetsa kuchuluka kwa shuga m'magazi kapena kuchepetsa ziwopsezo zamatenda amtima.

Mosiyana ndi izi, zakudya zochiritsira za ketogenic zomwe zimagwiritsidwa ntchito khunyu kapena ngati khansa yoyeserera nthawi zambiri zimaletsa ma carbs osachepera 5% ya zopatsa mphamvu kapena ochepera magalamu 15 patsiku kupititsa patsogolo ma ketone (,).

Komabe, aliyense amene amagwiritsa ntchito chakudyacho pochiritsira ayenera kuchita izi moyang'aniridwa ndi dokotala.

Kuchepetsa kuchuluka kwa carb ku 20-50 net gramu patsiku kumachepetsa shuga wamagazi ndi insulin, zomwe zimapangitsa kuti mafuta azisungidwa omwe chiwindi chanu asanduke ketoni.

2. Phatikizanipo Mafuta a Kokonati Pazakudya Zanu

Kudya mafuta a kokonati kungakuthandizeni kulowa mu ketosis.

Lili ndi mafuta otchedwa medium-chain triglycerides (MCTs).

Mosiyana ndi mafuta ambiri, ma MCT amalowetsedwa mwachangu ndipo amatengedwa kupita ku chiwindi, komwe amatha kugwiritsidwa ntchito mwachangu ngati mphamvu kapena kusandulika ketoni.

M'malo mwake, akuti kudya mafuta a kokonati ikhoza kukhala imodzi mwanjira zabwino kwambiri zowonjezera ma ketone mwa anthu omwe ali ndi matenda a Alzheimer's and other system system nervous system ().

Ngakhale mafuta a coconut amakhala ndi mitundu inayi ya MCTs, 50% yamafuta ake amachokera ku mtundu wotchedwa lauric acid.

Kafukufuku wina akuwonetsa kuti mafuta omwe ali ndi kuchuluka kwa asidi a lauric amatha kupanga ketosis yochulukirapo. Izi ndichifukwa choti zimapukusidwa pang'onopang'ono kuposa ma MCT ena (,).

MCTs zakhala zikugwiritsidwa ntchito kupangira ketosis mwa ana a khunyu osaletsa ma carbs mofanana ndi zakudya zapamwamba za ketogenic.

M'malo mwake, kafukufuku wambiri apeza kuti chakudya chokwera kwambiri cha MCT chomwe chili ndi 20% yama calories kuchokera ku carbs chimakhala ndi zotsatira zofananira ndi zakudya zoyambirira za ketogenic, zomwe zimapereka zosakwana 5% zama calories kuchokera ku carbs (,,).

Mukamawonjezera mafuta a coconut pazakudya zanu, ndibwino kuti muchite pang'onopang'ono kuti muchepetse zovuta zoyipa monga kupindika m'mimba kapena kutsegula m'mimba.

Yambani ndi supuni imodzi patsiku ndikugwira ntchito supuni ziwiri kapena zitatu tsiku lililonse patadutsa sabata. Mutha kupeza mafuta a kokonati kumsika wanu wamalonda kapena mugule pa intaneti.

3. Limbikitsani Ntchito Yanu Yakuthupi

Kafukufuku wochulukirapo apeza kuti kukhala mu ketosis kumatha kukhala kopindulitsa pamitundu ina yamasewera, kuphatikiza zolimbitsa thupi (,,,).

Kuphatikiza apo, kukhala wolimbikira kumatha kukuthandizani kuti mulowe mu ketosis.

Mukamachita masewera olimbitsa thupi, mumawononga thupi lanu m'masitolo ake a glycogen. Nthawi zambiri, izi zimadzazidwanso mukamadya ma carbs, omwe amathiridwa shuga kenako ndikusandulika glycogen.

Komabe, ngati kudya kwa carb kumachepetsedwa, malo ogulitsa glycogen amakhalabe otsika. Poyankha, chiwindi chanu chimakulitsa kupanga ma ketoni, omwe atha kugwiritsidwa ntchito ngati mafuta opangira minofu yanu.

Kafukufuku wina adapeza kuti kuchepa kwa ketone yamagazi, kuchita masewera olimbitsa thupi kumawonjezera kuchuluka kwa momwe ma ketoni amapangidwira. Komabe, ma ketoni amwazi atakwera kale, samadzuka ndi masewera olimbitsa thupi ndipo amatha kuchepa kwakanthawi kochepa ().

Kuphatikiza apo, kugwira ntchito m'malo osala kudya kwawonetsedwa kuti kuyendetsa milingo ya ketone (,).

Pakafukufuku kakang'ono, azimayi achikulire asanu ndi anayi adachita masewera olimbitsa thupi asanadye kapena atatha kudya. Magulu awo a ketone yamagazi anali 137-314% apamwamba pomwe ankachita masewera olimbitsa thupi asanadye kuposa momwe amathandizira atadya ().

Kumbukirani kuti ngakhale kuchita masewera olimbitsa thupi kumawonjezera kupanga kwa ketone, zimatha kutenga sabata limodzi kapena anayi kuti thupi lanu lizolowere kugwiritsa ntchito ma ketoni ndi mafuta acid ngati mafuta oyambira. Munthawi imeneyi, magwiridwe antchito atha kuchepetsedwa kwakanthawi ().

Kuchita masewera olimbitsa thupi kumatha kukulitsa kuchuluka kwa ketone panthawi yoletsa ma carb. Izi zitha kupitilizidwa pakugwira ntchito mosala kudya.

4. Wonjezerani Kudya Kwanu Mafuta Kwathanzi

Kugwiritsa ntchito mafuta ambiri athanzi kumatha kukulitsa mphamvu zama ketone anu ndikuthandizani kufikira ketosis.

Zowonadi, chakudya chotsika kwambiri cha carb ketogenic sichimangochepetsa ma carbs, komanso chimakhala ndi mafuta ambiri.

Zakudya za Ketogenic zowonda, kagayidwe kachakudya ndi magwiridwe antchito nthawi zambiri zimapereka pakati pa 60-80% ya ma calories kuchokera kwamafuta.

Zakudya zamtundu wa ketogenic zomwe zimagwiritsidwa ntchito khunyu ndizambiri zamafuta, ndipo pafupifupi 85-90% ya ma calories kuchokera ku mafuta ().

Komabe, mafuta ochulukirapo samatanthauziranso kuchuluka kwa ketone.

Kafukufuku wamasabata atatu a anthu athanzi a 11 amayerekezera zovuta zakusala ndi kuchuluka kwamafuta omwe amadya ketone ya mpweya.

Ponseponse, magulu a ketone amapezeka kuti ali ofanana mwa anthu omwe amadya 79% kapena 90% ya ma calories kuchokera ku mafuta ().

Kuphatikiza apo, chifukwa mafuta amapanga gawo lalikulu kwambiri la zakudya za ketogenic, ndikofunikira kusankha magwero apamwamba.

Mafuta abwino amaphatikizapo mafuta a azitona, mafuta a avocado, mafuta a kokonati, batala, mafuta anyama ndi tallow. Kuphatikiza apo, pali zakudya zambiri zathanzi, zamafuta ambiri zomwe ndizotsika kwambiri mu carbs.

Komabe, ngati cholinga chanu ndikuchepetsa thupi, ndikofunikira kuonetsetsa kuti simukugwiritsa ntchito ma calories ambiri, chifukwa izi zitha kupangitsa kuti muchepetse kuchepa.

Kugwiritsa ntchito mafuta osachepera 60% kumathandizira kuwonjezera ma ketone anu. Sankhani mafuta amtundu wosiyanasiyana kuchokera kuzomera ndi nyama.

5. Yesani Kusala Pafupipafupi kapena Mafuta Mwachangu

Njira ina yolowera ketosis ndikupita osadya kwa maola angapo.

M'malo mwake, anthu ambiri amapita ketosis pang'ono pakati pa chakudya cham'mawa ndi kadzutsa.

Ana omwe ali ndi khunyu nthawi zina amasala kudya kwa maola 24 mpaka 48 asanayambe kudya ketogenic. Izi zimachitika kuti mulowe mu ketosis mwachangu kuti khunyu lichepetsedwe posachedwa (,).

Kusala kudya kosalekeza, zakudya zomwe zimaphatikizapo kusala kudya kwakanthawi kochepa, zimathandizanso ketosis (,).

Komanso, "kusala mafuta" ndi njira ina yolimbikitsira ketone yomwe imatsanzira zomwe zimachitika chifukwa cha kusala kudya.

Zimaphatikizapo kudya pafupifupi ma calorie 1,000 patsiku, 85-90% yake amachokera pamafuta. Kuphatikizana kwa kalori wochepa komanso kudya mafuta kwambiri kungakuthandizeni kukwaniritsa ketosis mwachangu.

Kafukufuku wa 1965 adawonetsa kuchepa kwamafuta ambiri kwa odwala onenepa kwambiri omwe amatsata mafuta mwachangu. Komabe, ofufuza ena anena kuti zotsatirazi zikuwoneka kuti zakokomeza kwambiri ().

Chifukwa kusala kudya kwama mafuta kumakhala kochepa kwambiri mu protein ndi calories, kuyenera kutsatiridwa kwa masiku opitilira atatu kapena asanu kuti muchepetse kuchepa kwa minofu. Kungakhalenso kovuta kutsatira kwa masiku angapo.

Nawa maupangiri ndi malingaliro othandizira mafuta mwachangu kuti mulowe mu ketosis.

Kusala kudya, kusala pang'ono ndi "kusala mafuta" zonse zingakuthandizeni kulowa ketosis mwachangu.

6. Sungani Mapuloteni Okwanira

Kupeza ketosis kumafuna kudya mapuloteni okwanira koma osapitirira muyeso.

Zakudya zamtundu wa ketogenic zomwe zimagwiritsidwa ntchito kwa odwala khunyu zimangoletsedwa mu carbs komanso mapuloteni kuti azikulitsa ketone.

Zakudya zomwezo zitha kupindulitsanso odwala khansa, chifukwa zimatha kuchepetsa kukula kwa chotupa (,).

Komabe, kwa anthu ambiri, kuchepetsa mapuloteni kuti aziwonjezera kupanga ketone si machitidwe abwino.

Choyamba, ndikofunikira kudya mapuloteni okwanira kuti chiwindi chizikhala ndi ma amino acid omwe angagwiritsidwe ntchito pa gluconeogenesis, yomwe imamasulira kuti "kupanga shuga watsopano."

Pochita izi, chiwindi chanu chimapatsa shuga ma cell ndi ziwalo zochepa m'thupi lanu zomwe sizingagwiritse ntchito ma ketoni ngati mafuta, monga maselo anu ofiira am'magazi ndi magawo a impso ndi ubongo.

Chachiwiri, kudya mapuloteni kuyenera kukhala okwanira kukhalabe ndi minofu yambiri mukamadya carb, makamaka panthawi yolemera.

Ngakhale kuchepa thupi kumapangitsa kuchepa kwa minofu ndi mafuta, kudya mapuloteni okwanira pa chakudya chotsika kwambiri cha ketogenic kumatha kuteteza minofu (,).

Kafukufuku wambiri wasonyeza kuti kusungidwa kwa minofu ndi magwiridwe antchito kumakwaniritsidwa pamene kudya kwa protein kumakhala pakati pa 0,55-0.77 magalamu pa mapaundi (1.2-1.7 magalamu pa kilogalamu) yamafuta owonda ().

M'maphunziro ochepetsa kulemera, zakudya zoperewera kwambiri zama carb zomwe zimadya mapuloteni mkati mwazomwezi zapezeka kuti zimapangitsa kuyambitsa ketosis (,,,).

Pakafukufuku wina wa amuna 17 onenepa kwambiri, kutsatira chakudya cha ketogenic chopatsa 30% ya zopatsa mphamvu kuchokera ku protein kwa milungu inayi zidapangitsa kuti ketone yamagazi ikhale 1.52 mmol / L, pafupifupi. Izi zili mkati mwa 0.5-3.0 mmol / L mndandanda wa ketosis ().

Kuti muwerenge mapuloteni anu pakudya ketogenic, chulukitsani thupi lanu lokwanira mu mapaundi ndi 0,55 mpaka 0.77 (1.2 mpaka 1.7 mu kilogalamu). Mwachitsanzo, ngati thupi lanu lili lolimba ndi mapaundi 130 (59 kg), chakudya chomwe mumadya chimayenera kukhala magalamu 71-100.

Kudya mapuloteni ochepa kungapangitse kuti minofu iwonongeke, pomwe kudya kwambiri mapuloteni kumatha kupondereza ketone.

7. Mayeso a Ketone ndikusintha Zakudya Zanu Momwe Mungafunikire

Monga zinthu zambiri pazakudya, kukwaniritsa ndi kusungitsa mkhalidwe wa ketosis ndizodziwika bwino kwambiri.

Chifukwa chake, zitha kukhala zothandiza kuyesa milingo yanu ya ketone kuti muwonetsetse kuti mukukwaniritsa zolinga zanu.

Mitundu itatu yamaketoni - acetone, beta-hydroxybutyrate ndi acetoacetate - imatha kuyeza mpweya wanu, magazi kapena mkodzo.

Acetone imapezeka mu mpweya wanu, ndipo kafukufuku watsimikizira kuyesa kwa kupuma kwa acetone ndi njira yodalirika yowunika ketosis mwa anthu omwe amatsatira zakudya za ketogenic (,).

Meta ya Ketonix imayeza acetone popumira. Mutapumira mu mita, mtundu umawalira kuti muwonetse ngati muli mu ketosis komanso kuchuluka kwanu.

Ma ketoni amathanso kuyezedwa ndi mita ya ketone yamagazi. Mofananamo ndi momwe mita ya glucose imagwirira ntchito, dontho laling'ono lamagazi limayikidwa pamzere womwe walowetsedwa mu mita.

Imayeza kuchuluka kwa beta-hydroxybutyrate m'magazi anu, ndipo yapezeka kuti ndi chisonyezo chovomerezeka cha milingo ya ketosis ().

Chosavuta kuyeza ma ketoni wamagazi ndikuti ma strips ndiokwera mtengo kwambiri.

Pomaliza, ketone yomwe imayesedwa mumkodzo ndi acetoacetate. Mzere wa ketone umviikidwa mkodzo ndikusintha mitundu yosiyanasiyana ya pinki kapena yofiirira kutengera mulingo wa ketoni omwe alipo. Mtundu wakuda umawonetsa ma ketone apamwamba.

Mkodzo wa ketone ndi wosavuta kugwiritsa ntchito komanso wotsika mtengo. Ngakhale kulondola kwawo kwakanthawi kwafunsidwa, ayenera kupereka chitsimikizo kuti muli mu ketosis.

Kafukufuku waposachedwa apeza kuti ma ketoni amakodza amakhala apamwamba m'mawa kwambiri komanso atadya chakudya chamagulu a ketogenic ().

Kugwiritsa ntchito njira imodzi kapena zingapo kuyesa ma ketoni kumatha kukuthandizani kudziwa ngati mukufuna kusintha chilichonse kuti mulowe mu ketosis.