Kodi Kusintha kwa Mafuta Ndi Chiyani?

Zamkati

• Kodi 'mafuta osinthidwa' amatanthauza chiyani?
• Kufikira dziko lomwe limasinthidwa ndi mafuta
• Zimasiyana bwanji ndi ketosis
• Zizindikiro zake
• Kuchepetsa zolakalaka ndi njala
• Zowonjezera
• Kulimbitsa tulo
• Kodi kusintha kwamafuta ndikwabwino?
• Kusamala ndi zotsatirapo zake
• Mfundo yofunika

Carb yotsika kwambiri, chakudya chamafuta ambiri cha ketogenic chitha kupereka maubwino osiyanasiyana azaumoyo, kuphatikiza mphamvu zowonjezereka, kuonda, magwiridwe antchito am'mutu, komanso kuwongolera shuga m'magazi (1).

Cholinga cha chakudyachi ndi kukwaniritsa ketosis, dziko lomwe thupi lanu ndi ubongo wanu zimawotcha mafuta monga gwero lawo lalikulu lamphamvu (1).

"Kusinthidwa kwamafuta" ndi amodzi mwamawu ambiri okhudzana ndi zakudya izi, koma mwina mungadabwe kuti zikutanthauza chiyani.

Nkhaniyi ikufufuza momwe mafuta amasinthira, momwe imasiyanirana ndi ketosis, zizindikiro zake, komanso ngati ili yathanzi.

Kodi 'mafuta osinthidwa' amatanthauza chiyani?

Zakudya za keto zimakhazikitsidwa potengera kuti thupi lanu limatha kutentha mafuta m'malo mwa carbs (glucose) yamphamvu.

Pambuyo pa masiku ochepa, chakudya chochepa kwambiri cha carbs ndi mafuta ambiri chimayika thupi lanu mu ketosis, dziko momwe limaphwanya mafuta acid kuti apange matupi a ketone amphamvu (1).

"Kusinthidwa kwamafuta" kumatanthauza kuti thupi lanu lafika poti limawotcha mafuta mopatsa mphamvu. Kumbukirani kuti izi zimafunikira kafukufuku wina.

Kufikira dziko lomwe limasinthidwa ndi mafuta

Kuti mulowe ketosis, nthawi zambiri simudya zosaposa 50 - komanso magalamu 20 a carbs patsiku kwa masiku angapo. Ketosis imatha kukhalanso munthawi yanjala, pakati, khanda, kapena kusala kudya (,,).

Kusintha kwamafuta kumatha kuyamba nthawi iliyonse pakati pa masabata 4 ndi 12 mutalowa ketosis, kutengera munthuyo komanso momwe mumatsatiranso zakudya za keto. Makamaka, othamanga opirira amatha kusintha posachedwa (,,,,).

Kusintha kwamafuta kumaganiziridwa kuti ndi kusintha kwakanthawi kwakanthawi kwamafuta oyaka m'malo mwa ma carbs. Mwa otsatira keto, kuwotcha ma carbs amagetsi kumatchedwa "carb adapted."

Anthu ambiri omwe amatsata zakudya zopanda keto amatha kuwonedwa ngati osinthidwa ndi carb, ngakhale matupi awo amagwiritsa ntchito chisakanizo cha carbs ndi mafuta. Zakudya za ketogenic zimasinthira izi kuti zizikonda mafuta.

Kusintha kwamafuta kumawoneka mwa othamanga opirira omwe amatsata keto mpaka milungu iwiri, kenako ndikubwezeretsanso kudya kwa carb mpikisano (,).

Komabe, kusintha kwamafuta osakhala othamanga sikunaphunzirenso.

Anthu ambiri amawotcha mafuta ndi mafuta, koma omwe amadya keto amawotcha mafuta. Kusintha kwamafuta ndikusintha kwakanthawi kochepa kwa ketosis, dziko lomwe thupi lanu limagwiritsa ntchito bwino mafuta ngati gwero lake lamphamvu.

Zimasiyana bwanji ndi ketosis

Mukamalowa mu ketosis, thupi lanu limayamba kutulutsa m'masitolo ake amafuta ndi mafuta azakudya kuti musinthe zidulo zamafuta kukhala matupi a ketone kuti akhale amphamvu (1,).

Poyamba, izi sizikhala bwino. Mukadali mgawo loyambirira la zakudya za keto, kuwonjezeka kwadzidzidzi kwa carb kumatha kukuponyani mosavuta mu ketosis, popeza thupi lanu limakonda kuyatsa carbs (1,).

Poyerekeza, kusintha kwamafuta ndimtundu wa ketosis wanthawi yayitali momwe mumalandira mphamvu zanu zambiri kuchokera ku mafuta chifukwa cha kusintha kwa zakudya. Dzikoli limakhulupirira kuti limakhala lolimba, chifukwa thupi lanu lasintha kugwiritsa ntchito mafuta monga gwero lake lamphamvu.

Komabe, zotsatirazi zimangokhala zaumboni wosatsimikizika ndipo sizinaphunzire mosavuta mwa anthu. Chifukwa chake, kusintha kwamafuta ngati njira yokhazikika komanso yosasunthika pakadali pano sikugwirizana ndi umboni wa sayansi.

Zopeka, mukafika pamagulu osinthika mafuta, mutha kuyambitsa ma carbs muzakudya zanu kwakanthawi kochepa masiku 7-14 - zomwe zimalola thupi lanu kuwotcha mafuta mosavuta mukangobwerera ku zakudya za ketogenic.

Komabe, zambiri mwa izi zimangokhala pakulingalira kapena malipoti achinyengo.

Anthu omwe angafune kuyimitsa keto kanthawi kochepa amaphatikizapo othamanga opirira omwe angafunike mafuta achangu omwe carbs imapereka, kapena iwo omwe akungofuna kupumula pang'ono kuti akwaniritse zochitika ngati tchuthi.

Kusintha kwamafuta kumatha kukhala kosangalatsa makamaka kwa anthuwa, chifukwa mutha kupindula keto mutangobwerera kumene ku zakudya.

Komabe, ngakhale kukwera njinga zamoto kwa keto kumatha kusinthasintha, zabwino zake pamasewera zimatsutsidwa. Malipoti ena amapeza kuti zimasokoneza mphamvu ya thupi lanu kugwiritsira ntchito ma carbs munthawi yochepa ().

Chifukwa chake, kufufuza kwina kumafunikira pazotsatira zazifupi komanso zazitali za kudya.

Kusintha kwamafuta ndimachitidwe okhalitsa omwe thupi lanu limagwiritsa ntchito mafuta ngati gwero lalikulu la mphamvu. Zimadziwika kuti ndizokhazikika komanso zothandiza kuposa momwe ketosis imakhalira mukayamba kudya keto.

Zizindikiro zake

Ngakhale zizindikilo zakusintha kwamafuta zimadalira makamaka maakaunti, anthu ambiri amafotokoza kuti ali ndi zikhumbo zochepa ndikumverera kuti ali ndi nyonga komanso chidwi.

Kuyamba kwa kusintha kwamafuta sikunatchulidwe bwino m'mabuku asayansi, ngakhale pali umboni wina wazomwe zimachitika pakupikisana kwa othamanga (,).

Ngakhale kafukufuku wowerengeka awonetsa izi, amangokhala ndi nthawi yocheperako ya miyezi 4-12. Chifukwa chake, maphunziro athunthu, okhalitsa pakukhazikika kwamafuta amafunikira (,,).

Kuchepetsa zolakalaka ndi njala

Okonda Keto amati kuchepa kwa njala ndi kulakalaka ndi chimodzi mwazizindikiro zakusintha mafuta.

Ngakhale kuchepa kwa njala ya ketosis kwalembedwa bwino, kutalika kwa dziko lino kumasiyana pakuwerenga mpaka kuphunzira. Mwakutero, pali umboni wosakwanira wasayansi wotsimikizira lingaliro loti kusintha kwamafuta motsimikizika kumachepetsa kulakalaka (,).

Kafukufuku wina yemwe amakonda kutulutsa keto amaphatikizapo achikulire 20 azaka zapakati omwe ali ndi kunenepa kwambiri omwe adayikidwa pachakudya chokhazikika pamiyezi 4. Ndikoyenera kudziwa kuti ketosis mu phunziroli idachokera ku keto kuphatikiza chakudya chochepa kwambiri cha kalori (,).

Gawo loyambirira la keto, lomwe limalola ma calories a 600-800 okha patsiku, limapitilira mpaka aliyense yemwe atenga nawo gawo ataya kulemera kwake. Peak ketosis idatenga masiku 60-90, pambuyo pake omwe adatenga nawo gawo adayikidwa pazakudya zomwe zimaphatikizira magawanidwe a macronutrient ratios (,).

Zilakalaka zakudya zidatsika kwambiri pakuphunzira. Kuphatikiza apo, mkati mwa masiku 60-90 a ketogenic, omwe sanatenge nawo gawo sananene zomwe zimayambitsa ma calorie oletsedwa, omwe akuphatikizapo kukhumudwa, kusasangalala, komanso kuchuluka kwa njala (,).

Chifukwa cha izi sichikudziwika, koma ofufuza amakhulupirira kuti chitha kulumikizidwa ndi ketosis. Zotsatirazi ndizokakamiza ndipo zikuyeneranso kupitilizidwa m'magulu akulu a anthu ().

Komabe, muyenera kukumbukira kuti kuletsa kwambiri ma kalori kumatha kuwononga thanzi lanu.

Zowonjezera

Zakudya za ketogenic poyamba zimapangidwa kuti zithandizire ana omwe ali ndi khunyu losamva mankhwala. Chosangalatsa ndichakuti, ana ali ndi kuthekera kokugwiritsa ntchito matupi a ketone mwamphamvu kuposa achikulire ().

Matupi a ketone, makamaka molekyulu imodzi yotchedwa beta-hydroxybutyrate (BHB), awonetsedwa kuti amateteza ubongo wanu. Ngakhale sizikudziwika bwinobwino, zotsatira za BHB muubongo zitha kuthandizira kufotokoza zomwe zikuwonekeratu zomwe ma ketogenic dieters amafotokoza ().

Komabe, kufufuza kwina kumafunikira pazomwezi komanso ubale wake pakusintha kwamafuta.

Kulimbitsa tulo

Anthu ena amanenanso kuti kusintha kwamafuta kumathandizira kugona kwanu.

Komabe, kafukufuku akuwonetsa kuti zotsatirazi zimangokhala kwa anthu ena monga ana ndi achinyamata omwe ali onenepa kwambiri kapena omwe ali ndi vuto la kugona (,,,).

Kafukufuku wina mwa amuna 14 athanzi adapeza kuti omwe amadya ketogenic adakumana ndi tulo tambiri koma amachepetsa kugona kwamaso mwachangu (REM). Kugona kwa REM ndikofunikira chifukwa kumayambitsa zigawo zamaubongo zomwe zimakhudzana ndi kuphunzira ().

Mwakutero, kugona kwathunthu sikungakhale bwino.

Kafukufuku wosiyana mwa akulu 20 sanapeze kulumikizana kwakukulu pakati pa ketosis ndi kugona bwino kapena kutalika kwa nthawi (,).

Chifukwa chake, kufufuza kwina ndikofunikira.

Ngakhale othandizira amati kusintha kwamafuta kumathandizira kugona, kumawonjezera chidwi, komanso kumachepetsa kulakalaka, kafukufuku amaphatikizidwa. Ndizofunikanso kudziwa kuti kusintha kwamafuta sikofotokozedwa bwino m'mabuku asayansi. Chifukwa chake, maphunziro ena amafunikira.

Kodi kusintha kwamafuta ndikwabwino?

Chifukwa chosowa kafukufuku wokwanira, zomwe zimakhudza thanzi la keto nthawi yayitali sizimamveka bwino.

Kafukufuku wina wa miyezi 12 mwa anthu 377 ku Italy adapeza zabwino, koma kusintha kwamafuta sikunatchulidwe. Komanso, ophunzirawo sanasinthe kwambiri kulemera kapena mafuta ().

Kuphatikiza apo, kafukufuku woposa 13,000 wamkulu adalumikiza kuletsa kwakanthawi kwa carb ku chiopsezo chowonjezeka cha matenda am'mimba - mtima wosagwirizana wamtima womwe ungayambitse zovuta zazikulu monga stroke, matenda amtima, ndi imfa ().

Komabe, iwo omwe adadwala matendawa akuti amadya kwambiri kuposa zomwe keto amalola ().

Kumbali inayi, kafukufuku wama sabata 24 kwa anthu 83 omwe ali ndi kunenepa kwambiri adawonetsa kuti keto zakudya zimakulitsa mafuta m'thupi ().

Ponseponse, kufufuza kwanthawi yayitali ndikofunikira.

Kusamala ndi zotsatirapo zake

Zakudya za keto zimakhala zovuta kusamalira. Zotsatira zakanthawi kochepa zimaphatikizapo kuchuluka kwa zizindikilo zotchedwa chimfine cha keto, chomwe chimaphatikizapo kutopa, ubongo wa ubongo, ndi mpweya woipa ().

Komanso, malipoti ena akuwonetsa kuti chakudyacho chitha kuphatikizidwa ndi kuwonongeka kwa chiwindi ndi mafupa ().

Pakapita nthawi, zoletsa zake zimatha kuyambitsa mavitamini ndi mchere. Zitha kusokonezanso m'matumbo microbiome - kusonkhanitsa mabakiteriya athanzi okhala mumatumbo anu - ndikupangitsa zovuta zina monga kudzimbidwa (,).

Kuphatikiza apo, popeza kuti chakudya chotsika kwambiri cha carb chimayenderana ndi chiopsezo chowonjezeka cha mafinya, omwe ali ndi vuto la mtima ayenera kufunsa dokotala wawo asanayambe keto ().

Kuphatikiza apo, kafukufuku wina wamwamuna wazaka 60 anachenjeza za zakudya za keto kwa iwo omwe ali ndi matenda a shuga amtundu wa 2, popeza adayamba matenda owopsa ashuga ketoacidosis - ngakhale mwamunayo adaphatikizanso kusala kudya patatha chaka chimodzi pa zakudya ().

Pomaliza, anthu omwe ali ndi matenda a ndulu sayenera kudya chakudyachi pokhapokha atalangizidwa ndi othandizira azaumoyo, popeza kuchuluka kwa mafuta kumatha kukulitsa zizindikilo ngati miyala ya ndulu. Kudya kwakutali kwa zakudya zamafuta kumathandizanso kuti mukhale ndi chiopsezo chodwala ().

Ngakhale kafukufuku wambiri amafunikira pazotsatira zamafuta, kudya keto kwakanthawi kochepa sikungakhale kotetezeka kwa iwo omwe ali ndi vuto la mtima, mtundu wa 2 shuga, kapena matenda am'mimba.

Mfundo yofunika

Kusintha kwamafuta ndikusintha kwakanthawi kochepa kwa ketosis, boma lomwe thupi lanu limatentha mafuta ngati mafuta m'malo mwa carbs. Amadziwika kuti ndi umodzi mwamaubwino a zakudya za keto.

Kusintha kwamafuta akuti kumapangitsa kukhumba kocheperako, kuwonjezera mphamvu zamagetsi, komanso kugona bwino. Itha kukhala yolimba komanso yothandiza kuposa ketosis yoyamba.

Komabe, kufufuza kwina kumafunikira osati kungodziwa zotsatira zakanthawi yayitali za zakudya za keto komanso momwe kusintha kwamafuta kumagwirira ntchito.