Kodi Zakudya za Ketogenic Ndizothandiza kwa Akazi?

Zamkati

• Kodi zakudya za keto ndizothandiza kwa amayi?
• Keto ndi kuonda kwa amayi
• Keto ndi kuwongolera shuga m'magazi azimayi
• Keto ndi chithandizo cha khansa kwa amayi
• Kodi zakudya za ketogenic zimayambitsa mavuto aliwonse kwa amayi?
• Mwina sizingakhale zoyenera kwa akazi ena
• Kodi muyenera kuyesa keto?
• Mfundo yofunika

Zakudya za ketogenic ndi carb yotchuka kwambiri, chakudya chamafuta ambiri chomwe chimakondedwa ndi anthu ambiri chifukwa chotha kulimbikitsa kutaya msanga.

Palinso maubwino ena okhudzana ndi zakudya za keto komanso, kuphatikiza kuwongolera kwa magazi m'magazi ndi zina mwaumoyo wamafuta.

Komabe, mwina mungadabwe ngati zakudya za ketogenic ndizothandiza kwa anthu onse, kuphatikiza azimayi.

Nkhaniyi ikufotokoza momwe zakudya za ketogenic zimakhudzira thanzi la amayi.

Kodi zakudya za keto ndizothandiza kwa amayi?

Zakudya za ketogenic zimawonetsa lonjezo mukamagwiritsa ntchito njira zochiritsira kuti mukhale ndi thanzi labwino.

Kafukufuku wasonyeza kuti itha kugwiritsidwa ntchito ngati njira yochepetsera mafuta m'thupi ndikupangitsa kuti magazi azikhala ndi shuga, komanso ngati njira yothandizira khansa zina (,).

Ngakhale kafukufukuyu amayang'ana momwe chakudya cha keto chimagwirira ntchito mwa amuna, maphunziro owerengeka aphatikizira azimayi kapena amangoyang'ana makamaka pazakudya za keto kwa amayi.

Keto ndi kuonda kwa amayi

Chimodzi mwazifukwa zazikulu zomwe amayi amatembenukira ku keto zakudya ndikutaya mafuta owonjezera amthupi.

Kafukufuku wina akuwonetsa kuti zakudya za keto zitha kukhala njira yabwino yolimbikitsira kutayika kwa mafuta mwa akazi.

Kafukufuku akuwonetsa kuti kutsatira zakudya za keto kumatha kuthandizira kuchepa kwamafuta powonjezera kuyatsa kwamafuta ndikuchepetsa kudya kwa kalori komanso mahomoni olimbikitsa njala monga insulin - zonse zomwe zitha kuthandiza kulimbikitsa kutayika kwamafuta ().

Mwachitsanzo, kafukufuku wina mwa amayi 45 omwe ali ndi khansara ya ovari kapena endometrial adapeza kuti azimayi omwe amatsata ketogenic kwamasabata 12 anali ndi mafuta ochepa kwambiri amthupi ndipo adataya 16% yamafuta am'mimba kuposa azimayi omwe amapatsidwa mafuta ochepa, chakudya chambiri () .

Kafukufuku wina mwa achikulire omwe ali ndi kunenepa kwambiri kuphatikiza amayi a 12 adawonetsa kuti kutsatira chakudya chotsika kwambiri cha ketogenic m'masabata a 14 kwachepetsa kwambiri mafuta amthupi, kuchepa kwazakudya, komanso kupititsa patsogolo ntchito yogonana ya akazi ().

Kuphatikiza apo, kuwunikiridwa kwa mayesero 13 olamulidwa mosasinthika - mulingo wagolide wofufuza - womwe umaphatikizapo anthu omwe ali ndi akazi 61% adapeza kuti omwe adatsata zakudya za ketogenic adataya mapaundi awiri (0.9 kg) kuposa omwe amadya mafuta ochepa pambuyo pa 1 mpaka 2 zaka ().

Ngakhale kafukufuku amathandizira kugwiritsa ntchito njira yotsika kwambiri iyi ya carb yothandizira kupititsa patsogolo kutayika kwa mafuta munthawi yochepa, kumbukirani kuti pakadali pano kusowa kwamaphunziro omwe akuwunikira zotsatira zakanthawi yayitali za zakudya za keto pakuchepetsa thupi.

Kuphatikiza apo, umboni wina ukusonyeza kuti phindu lolimbikitsa kulemera kwa zakudya za keto limatsika mozungulira mwezi wa 5, womwe ungakhale chifukwa chololetsa ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti zakudya zochepa zoletsa ma carb zitha kukhala ndi zotsatira zofananira ndipo ndizosavuta kuzisamalira kwakanthawi.

Mwachitsanzo, kafukufuku yemwe adaphatikiza azimayi a 52 adapeza kuti chakudya chotsika komanso chochepa cha carb chomwe chimakhala ndi 15% ndi 25% carbs, motsatana, amachepetsa mafuta amthupi ndi chiuno mozungulira masabata a 12 ofanana ndi zakudya za ketogenic zomwe zimakhala ndi 5% carbs ().

Kuphatikiza apo, zakudya zapamwamba za carb zinali zosavuta kuti azimayi azitsatira.

Keto ndi kuwongolera shuga m'magazi azimayi

Zakudya za ketogenic zimachepetsa kudya kwa carb ochepera 10% yama calories onse. Pachifukwa ichi, chakudyacho chimakondedwa ndi azimayi omwe ali ndi shuga wambiri wamagazi, kuphatikiza omwe ali ndi matenda a shuga amtundu wa 2.

Kafukufuku wa miyezi 4 wophatikiza azimayi 58 omwe ali ndi kunenepa kwambiri komanso mtundu wa matenda a shuga a 2 adapeza kuti kudya keto kocheperako kochulukitsa kunapangitsa kuti muchepetse kwambiri ndikuchepetsa kusala kwa magazi ndi hemoglobin A1c (HbA1c) kuposa chakudya chochepa kwambiri cha kalori ().

HbA1c ndichizindikiro cha kuwongolera shuga kwa nthawi yayitali.

Kafukufuku wazaka za 2019 mwa mayi wazaka 65 wazaka 26 wazaka 26 za mtundu wa 2 matenda ashuga komanso kukhumudwa zidawonetsa kuti atatha kudya ketogenic kwamasabata 12, limodzi ndi psychotherapy komanso kulimbitsa thupi kwambiri, HbA1c wake adasiya matenda ashuga .

Kusala kudya kwa magazi m'magazi ndi zolembera zamavuto azachipatala sizachilendo. Kwenikweni, kafukufukuyu adawonetsa kuti zakudya za ketogenic zidasinthiratu matenda amtundu wa 2 mayiyu ().

Kafukufuku mwa anthu 25 omwe anali ndi akazi 15 adawonetsa zomwezo. Pambuyo pamasabata a 34 kutsatira chakudya cha keto, pafupifupi 55% ya omwe amaphunzira anali ndi milingo ya HbA1c pansi pamlingo wa matenda ashuga, poyerekeza ndi 0% omwe adatsata mafuta ochepa ().

Komabe, ndikofunikira kudziwa kuti pakadali pano, kafukufuku wotsatira kutsatira nthawi yayitali, chitetezo, komanso mphamvu ya zakudya za ketogenic pakuwongolera shuga wamagazi akusowa.

Kuphatikiza apo, zakudya zina zambiri zopanda malire, kuphatikiza zakudya za ku Mediterranean, zafufuzidwa kwazaka zambiri ndipo zimadziwika bwino chifukwa chachitetezo chawo komanso zopindulitsa pakulamulira shuga wamagazi komanso thanzi labwino ().

Keto ndi chithandizo cha khansa kwa amayi

Zakudya za ketogenic zawonetsedwa kuti ndizopindulitsa zikagwiritsidwa ntchito ngati njira yothandizira mitundu ina ya khansa pambali pa mankhwala amwambo.

Kafukufuku wina mwa amayi 45 omwe ali ndi khansa ya endometrial kapena ovarian adapeza kuti kutsatira ketogenic kumawonjezera kuchuluka kwa magazi m'matupi a ketone ndikuchepetsa kuchuluka kwa insulin ngati kukula 1 (IGF-I), mahomoni omwe angalimbikitse kufalikira kwa maselo a khansa.

Ofufuzawa adavomereza kuti kusintha kumeneku, komanso kuchepa kwa shuga wamagazi komwe kumawoneka mwa omwe amatsatira ketogenic, kumapangitsa kuti pakhale malo osasangalatsa am'magazi a khansa omwe angawononge kukula kwawo ndikufalikira ().

Kuphatikiza apo, kafukufuku akuwonetsanso kuti zakudya za ketogenic zitha kupititsa patsogolo magwiridwe antchito, kuwonjezera mphamvu zamagetsi, ndikuchepetsa kulakalaka chakudya mwa azimayi omwe ali ndi khansa ya endometrial ndi ovarian ().

Zakudya za ketogenic zawonetsanso lonjezo zikagwiritsidwa ntchito ngati chithandizo chamankhwala chamankhwala ngati chemotherapy ya khansa ina yomwe imakhudza azimayi kuphatikiza glioblastoma multiforme, khansa yoopsa yomwe imakhudza ubongo (,,).

Komabe, nkofunika kuzindikira kuti chifukwa choletsa kwambiri zakudya za ketogenic komanso kusowa kwa kafukufuku wamakono, zakudya izi sizikulimbikitsidwa ngati chithandizo cha khansa zambiri.

Kafukufuku wina wasonyeza kuti zakudya za ketogenic zitha kukhala zothandiza pakulimbikitsa kuchepa kwa thupi ndikuwongolera kusintha kwa magazi m'magazi. Kuphatikiza apo, zitha kukhala zopindulitsa zikagwiritsidwa ntchito ngati njira yothandizira azimayi omwe ali ndi mitundu ina ya khansa.

Kodi zakudya za ketogenic zimayambitsa mavuto aliwonse kwa amayi?

Chimodzi mwazinthu zazikulu kwambiri pakutsata mafuta ochulukirapo, zakudya zochepa zama carb ndizovuta zake paumoyo wamtima.

Chosangalatsa ndichakuti, ngakhale umboni wina ukuwonetsa kuti chakudya cha ketogenic chitha kukulitsa zovuta zina zamatenda amtima kuphatikiza cholesterol ya LDL (yoyipa), kafukufuku wina apeza kuti chakudyacho chitha kukhala ndi thanzi la mtima.

Kafukufuku wocheperako yemwe adaphatikizapo othamanga azimayi atatu a Crossfit adapeza kuti patadutsa milungu 12 kutsatira chakudya cha ketogenic, LDL cholesterol idakulitsidwa ndikuzungulira 35% pazakudya za ketogenic, poyerekeza ndi othamanga omwe amatsata zakudya zowongolera ().

Komabe, kafukufuku wazimayi omwe ali ndi khansa ya endometrial ndi ovarian adawonetsa kuti kutsatira zakudya za ketogenic kwa masabata a 12 sizinakhudze magazi lipids poyerekeza ndi mafuta ochepa, zakudya zamafuta ambiri ().

Momwemonso, kafukufuku wina wasonyeza zotsatira zotsutsana.

Zotsatira zina zikuwonetsa kuti chakudya cha ketogenic chimakulitsa cholesterol yoteteza HDL ndikuchepetsa cholesterol chonse ndi LDL, pomwe ena apeza kuti zakudya za ketogenic zimakulitsa kwambiri LDL (,,).

Ndikofunika kudziwa kuti kutengera momwe zakudya zimapangidwira, zakudya za ketogenic zitha kukhudza mosiyanasiyana ziwopsezo zamatenda amtima.

Mwachitsanzo, chakudya cha ketogenic chokhala ndi mafuta okhutira nthawi zambiri chimakweza LDL cholesterol kuposa chakudya cha keto chomwe chimapangidwa ndi mafuta osakwaniritsidwa ().

Kuphatikiza apo, ngakhale kwawonetsedwa kuti zakudya za keto zitha kuonjezera zovuta zina zamatenda amtima, kafukufuku wina amafunikira kuti adziwe momwe zakudya zamafuta izi zitha kukulira kapena kuchepetsa chiopsezo cha matenda amtima iwowo ndikumvetsetsa bwino zomwe zimakhudza thanzi lathunthu.

Mwina sizingakhale zoyenera kwa akazi ena

Chifukwa choletsa komanso kovuta kusunga macronutrient ratio, chakudya cha ketogenic sichiyenera anthu ambiri.

Mwachitsanzo, sizovomerezeka kwa anthu otsatirawa (,):

• amayi omwe ali ndi pakati kapena akuyamwitsa
• anthu omwe ali ndi vuto la chiwindi kapena impso
• omwe ali ndi vuto lakumwa kapena kugwiritsa ntchito mankhwala osokoneza bongo
• anthu omwe ali ndi matenda a shuga a mtundu woyamba
• anthu omwe ali ndi kapamba
• anthu omwe ali ndi zovuta zomwe zimakhudza kagayidwe kake ka mafuta
• anthu omwe ali ndi zoperewera zina kuphatikiza kuperewera kwa carnitine
• iwo omwe ali ndi vuto lamagazi lotchedwa porphyria
• anthu omwe sangathe kukhala ndi chakudya chokwanira

Kuphatikiza pa zotsutsana zomwe zatchulidwa pamwambapa, palinso zifukwa zina zofunika kuziganizira mukamaganiza zoyesa zakudya za ketogenic.

Mwachitsanzo, zakudya za ketogenic zimatha kuyambitsa zizindikilo zosasangalatsa zomwe zimadziwika kuti chimfine cha keto panthawi yomwe zakudya zimasintha.

Zizindikiro zake zimapsa mtima, nseru, kudzimbidwa, kutopa, kupweteka kwa minofu, ndi zina zambiri.

Ngakhale zizindikilozi zimachepa patatha sabata limodzi kapena apo, zotsatirazi ziyenera kuganiziridwabe mukamaganiza zakuyesa zakudya za keto ().

Zotsatira zakanthawi yayitali za zakudya za ketogenic pa thanzi la mtima ndi thanzi lathunthu sizikudziwika chifukwa cha kusowa kwaposachedwa kwamaphunziro apamwamba. Zakudya za keto sizoyenera anthu ambiri ndipo zimatha kuyambitsa zovuta zina monga kukwiya.

Kodi muyenera kuyesa keto?

Kaya muyenera kuyesa keto amadalira pazinthu zambiri.

Musanayambe kusintha kwakukulu kwa zakudya, ndikofunika kulingalira zabwino ndi zoyipa za zakudya, komanso kuyenera kwake kutengera momwe muliri ndi thanzi lanu.

Mwachitsanzo, zakudya za ketogenic zitha kukhala chisankho choyenera kwa mayi yemwe ali ndi kunenepa kwambiri, matenda ashuga, kapena amene sangathe kuonda kapena kuyang'anira shuga wamagazi pogwiritsa ntchito zosintha zina pazakudya.

Kuphatikiza apo, chakudyachi chimatha kuthandizanso azimayi omwe ali onenepa kwambiri kapena onenepa kwambiri komanso ali ndi polycystic ovarian syndrome (PCOS). Kafukufuku akuwonetsa kuti zakudya za keto zitha kuthandiza azimayi omwe ali ndi PCOS kuonda, kukonza kusayanjana kwama mahomoni, komanso kukulitsa chonde ().

Komabe, popeza kuti zakudya za ketogenic ndizochepetsa thupi ndipo sizikhala ndi nthawi yayitali, maphunziro apamwamba omwe amathandizira chitetezo chake komanso mphamvu zake, zakudya zochepa zomwe zingawonongeke zitha kukhala chisankho chabwino kwa azimayi ambiri.

Kutengera ndi thanzi lanu komanso zosowa zanu pazakudya, nthawi zonse amalimbikitsidwa kuti azikhala ndi zakudya zomwe zili ndi zakudya zambiri, zopatsa thanzi zomwe zitha kusungidwa kwa moyo wonse.

Musanayese kudya keto, ndibwino kusankha njira zina, zopewera kuti mukhale ndi thanzi labwino komanso kuti mukwaniritse zolinga zanu.

Popeza kuti keto amadyetsa kwambiri ndipo mphamvu yake imadalira kusunga ketosis, tikulimbikitsidwa kuti chakudyachi chizitsatiridwa pokhapokha ndikugwira ntchito ndi akatswiri azaumoyo.

Lankhulani ndi omwe amakupatsani chithandizo chamankhwala kapena wolemba zamankhwala wovomerezeka ngati mukufuna kuyesa zakudya za ketogenic.

Ngakhale kuti zakudya za ketogenic zitha kubweretsa kusintha kwaumoyo mwa amayi ena, ndizovuta kwambiri. Amayi ambiri amatha kukhala ndi moyo wabwino kwakanthawi pongodya zakudya zopanda thanzi, zopatsa thanzi kwa nthawi yayitali.

Mfundo yofunika

Zakudya za ketogenic zawonetsa lonjezo zikagwiritsidwa ntchito mochiritsira kukonza zina mwaumoyo wa amayi kuphatikiza kulemera kwa thupi ndi kuwongolera shuga.

Komabe, pali mapanga ena omwe amabwera ndi zakudya za keto, kuphatikiza kusowa kwamaphunziro omwe amafufuza momwe zakudya zimakhudzira thanzi lawo lonse komanso momwe amapangidwira macronutrient.

Kuphatikiza apo, chakudyachi sichabwino kwa anthu ena achikazi, kuphatikiza azimayi omwe ali ndi pakati kapena akuyamwitsa.

Ngakhale azimayi ena atha kuchita bwino akamatsata ketogenic, akasankha zakudya zoperewera, zopatsa thanzi zomwe zitha kutsatiridwa pamoyo wawo zimakhala zothandiza kwambiri kwa azimayi ambiri.