Zakudya Zochepa Kwambiri za Carb ndi Ketogenic Zimalimbikitsa Ubongo Wathanzi

Zamkati

• Kodi zakudya zochepa za carb ndi ketogenic ndi ziti?
• Zakudya zochepa za carb:
• Zakudya za Ketogenic:
• Nthano ya '130 gramu ya carbs'
• Zakudya zochepa kwambiri za carb ndi ketogenic zimapatsa mphamvu ubongo
• Ketogenesis
• Gluconeogenesis
• Zakudya zochepa za carb / ketogenic ndi khunyu
• Zakudya zochepa za carb ndi ketogenic zochizira khunyu
• Zakudya zamakono za ketogenic khunyu
• Zakudya zosinthidwa za Atkins khunyu
• Chakudya chapakati-triglyceride ketogenic khunyu
• Mankhwala otsika a glycemic index khunyu
• Zakudya zochepa za carb / ketogenic ndi matenda a Alzheimer's
• Ubwino wina waubongo
• Mavuto omwe angakhalepo ndi zakudya zochepa za carb ndi ketogenic
• Zotsatira zoyipa zama carb ochepa kapena ketogenic
• Malangizo okuthandizani kuzolowera zakudya
• Mfundo yofunika

Zakudya zochepa za carb ndi ketogenic zili ndi maubwino ambiri azaumoyo.

Mwachitsanzo, ndizodziwika bwino kuti zimatha kubweretsa kunenepa ndikuthandizira kuthana ndi matenda ashuga. Komabe, amapindulanso ndi zovuta zina zamaubongo.

Nkhaniyi ikufotokoza momwe zakudya zochepa za carb ndi ketogenic zimakhudzira ubongo.

Nadine Greeff / Wogulitsa ku United

Kodi zakudya zochepa za carb ndi ketogenic ndi ziti?

Ngakhale pali zambiri zomwe zimachitika pakati pa carb yochepa ndi ketogenic, palinso zosiyana zingapo zofunika.

Zakudya zochepa za carb:

• Kudya kwa carb kumatha kusiyanasiyana kuyambira magalamu 25-150 patsiku.
• Mapuloteni nthawi zambiri samangolekezedwa.
• Ma ketoni atha kukwera kapena sangakwere msinkhu m'magazi. Ma ketoni ndi mamolekyulu omwe atha kusintha ma carbs ngati mphamvu yamaubongo.

Zakudya za Ketogenic:

• Kudya kwa carb kumangokhala magalamu 50 kapena ochepa patsiku.
• Mapuloteni nthawi zambiri amaletsedwa.
• Cholinga chachikulu ndikuwonjezera magazi a ketone.

Pa chakudya chochepa kwambiri cha carb, ubongo umadalirabe shuga, shuga wopezeka m'magazi anu, ngati mafuta. Komabe, ubongo umatha kutentha ma ketoni ambiri kuposa kudya pafupipafupi.

Pa chakudya cha ketogenic, ubongo umalimbikitsidwa ndi ketoni. Chiwindi chimapanga ketoni pamene kudya kwa carb kumakhala kotsika kwambiri.

Zakudya zochepa za carb ndi ketogenic ndizofanana m'njira zambiri. Komabe, chakudya cha ketogenic chimakhala ndi ma carbs ocheperako ndipo chimapangitsa kukwera kwamphamvu kwama ketoni, omwe ndi mamolekyulu ofunikira.

Nthano ya '130 gramu ya carbs'

Mwina mudamvapo kuti ubongo wanu umafuna magalamu 130 a carbs patsiku kuti ugwire bwino ntchito. Ichi ndi chimodzi mwazikhulupiriro zabodza pazomwe zimapatsa thanzi.

M'malo mwake, lipoti la 2005 lochokera ku National Academy of Medicine's Food and Nutrition Board linati:

"Malire ochepa azakudya zomwe zimagwirizana ndi moyo zikuwoneka kuti ndi ziro, bola ngati mafuta okwanira amadya"

Ngakhale kudya zero carb sikuvomerezeka chifukwa kumachotsa zakudya zambiri zathanzi, mutha kudya zosakwana 130 magalamu patsiku ndikusunga magwiridwe antchito aubongo.

Ndi nthano wamba kuti muyenera kudya magalamu 130 a carbs patsiku kuti mupatse ubongo mphamvu.

Zakudya zochepa kwambiri za carb ndi ketogenic zimapatsa mphamvu ubongo

Zakudya zochepa zama carb zimapereka ubongo wanu mphamvu kudzera munjira zotchedwa ketogenesis ndi gluconeogenesis.

Ketogenesis

Glucose nthawi zambiri imakhala mafuta oyambira muubongo. Ubongo wanu, mosiyana ndi minofu yanu, sungagwiritse ntchito mafuta ngati mafuta.

Komabe, ubongo umatha kugwiritsa ntchito ma ketoni. Shuga ndi insulin zikakhala zochepa, chiwindi chanu chimatulutsa ketoni kuchokera ku mafuta acids.

Maketoni amapangidwadi pang ono pangopita maola ambiri osadya, monga ngati mutagona usiku wonse.

Komabe, chiwindi chimakulitsa kupanga ma ketoni makamaka pakusala kapena pamene kudya kwa carb kumagwera pansi pa magalamu 50 patsiku ().

Ma carbs akamachotsedwa kapena kuchepetsedwa, ma ketoni amatha kupereka 75% yamphamvu zamaubongo (3).

Gluconeogenesis

Ngakhale ambiri aubongo amatha kugwiritsa ntchito ketoni, pali magawo omwe amafuna kuti shuga azigwira ntchito. Pa chakudya chotsika kwambiri cha carb, ena mwa shugawa amatha kuperekedwa ndi kuchuluka kwa ma carbs omwe amadya.

Zina zonse zimachokera ku zomwe zimachitika mthupi lanu lotchedwa gluconeogenesis, kutanthauza "kupanga shuga watsopano." Pochita izi, chiwindi chimapanga shuga kuti ubongo ugwiritse ntchito. Chiwindi chimapanga shuga pogwiritsa ntchito amino acid, zomanga zomanga thupi ().

Chiwindi chimatha kupanga shuga kuchokera ku glycerol. Glycerol ndi msana womwe umalumikiza mafuta acid pamodzi mu triglycerides, mawonekedwe osungira thupi.

Chifukwa cha gluconeogenesis, magawo aubongo omwe amafunikira shuga amakhala osasunthika, ngakhale chakudya cha carb chotsika kwambiri.

Pa chakudya chotsika kwambiri cha carb, mpaka 75% yaubongo imatha kuyatsidwa ndi ma ketoni. Zina zonse zimatha kuchulukitsidwa ndi shuga wopangidwa m'chiwindi.

Zakudya zochepa za carb / ketogenic ndi khunyu

Khunyu ndi matenda omwe amadziwika ndi khunyu yomwe imalumikizidwa ndi nthawi yochulukirapo m'maselo aubongo.

Zitha kuyambitsa mayendedwe osagwedezeka ndikutaya chidziwitso.

Matenda a khunyu amakhala ovuta kwambiri kuchiza bwino. Pali mitundu ingapo ya khunyu, ndipo anthu ena omwe ali ndi vutoli amakhala ndi magawo angapo tsiku lililonse.

Ngakhale pali mankhwala ambiri othandiza, mankhwalawa sangathe kuthana ndi matendawa pafupifupi 30% ya anthu. Mtundu wa khunyu wosagwirizana ndi mankhwala umatchedwa khunyu ya refractory (5).

Zakudya za ketogenic zidapangidwa ndi Dr. Russell Wilder mzaka za 1920 kuti athetse khunyu losamva mankhwala kwa ana. Zakudya zake zimapatsa osachepera 90% ya ma calorie kuchokera kumafuta ndipo awonetsedwa kuti amatsanzira zopindulitsa za njala pakukomoka (6).

Njira zenizeni zomwe zimapangitsa kuti zakudya za ketogenic zisamayende bwino zimakhalabe zosadziwika (6).

Zakudya zochepa za carb ndi ketogenic zochizira khunyu

Pali mitundu inayi yazakudya zoletsedwa ndi carb zomwe zimatha kuchiza khunyu. Izi ndizomwe zimawonongeka pakuwonongeka kwa macronutrient:

1. Zakudya zakuda za ketogenic (KD): 2-4% ya ma calories kuchokera ku carbs, 6-8% kuchokera ku protein, ndi 85-90% kuchokera ku mafuta ().
2. Zakudya zosinthidwa za Atkins (MAD): 10% ya ma calorie ochokera ku carbs osaletsa mapuloteni nthawi zambiri. Zakudyazo zimayamba polola magalamu a 10 a carbs patsiku kwa ana ndi magalamu 15 kwa akulu, ndikuwonjezereka pang'ono ngati kulekerera (8).
3. Zakudya zapakatikati za triglyceride ketogenic (MCT zakudya): Poyamba 10% carbs, 20% protein, 60% medium-chain triglycerides, ndi 10% mafuta ena ().
4. Chithandizo chochepa cha glycemic index (LGIT): 10-20% ya ma calories kuchokera ku carbs, mozungulira 20-30% kuchokera ku mapuloteni, ndi enawo kuchokera ku mafuta. Imachepetsa kusankha kwa carb kwa iwo omwe ali ndi glycemic index (GI) osakwana 50 (10).

Zakudya zamakono za ketogenic khunyu

Zakudya zamakedzana za ketogenic (KD) zakhala zikugwiritsidwa ntchito m'malo angapo othandizira khunyu. Kafukufuku wambiri apeza kusintha kwa opitilira theka la omwe akuchita nawo kafukufuku (, 12,,,).

Pakafukufuku wa 2008, ana omwe amathandizidwa ndi zakudya za ketogenic kwa miyezi itatu adatsika ndi 75% pamavuto oyambira, pafupifupi ().

Malinga ndi kafukufuku wa 2009, pafupifupi gawo limodzi mwa atatu mwa ana omwe amalabadira chakudyacho ali ndi 90% kapena kuchepa kwakukulu kwa khunyu ().

Pakafukufuku wa 2020 wokhudzana ndi khunyu, ana omwe adalandira zakudya zopatsa thanzi za ketogenic kwa miyezi 6 adawona kuti kulanda kwawo kwakuchepa ndi 66% ().

Ngakhale zakudya zopatsa thanzi za ketogenic zitha kukhala zothandiza polimbana ndi khunyu, zimafunikira kuyang'aniridwa ndi katswiri wazamankhwala komanso katswiri wazakudya.

Zosankha zakudya ndizochepa. Mwakutero, chakudyacho chimatha kukhala chovuta kutsatira, makamaka kwa ana okalamba komanso achikulire (17).

Zakudya zosinthidwa za Atkins khunyu

Nthaŵi zambiri, zakudya zosinthidwa za Atkins diet (MAD) zatsimikiziridwa kukhala zothandiza kapena zothandiza kwambiri pakuthana ndi khunyu yaubwana monga zakudya zoyambirira za ketogenic, zokhala ndi zovuta zochepa (18,, 20,, 22).

Pakafukufuku wosasintha wa ana a 102, 30% ya iwo omwe adatsata zakudya zosinthidwa za Atkins adakumana ndi 90% kapena kuchepa kwakukulu kwa khunyu (20).

Ngakhale maphunziro ambiri adachitidwa mwa ana, achikulire ena omwe ali ndi khunyu awonanso zotsatira zabwino ndi izi (, 24, 25).

Pakuwunika kwamaphunziro a 10 poyerekeza zakudya za ketogenic zosakanikirana ndi zakudya zosinthidwa za Atkins, anthu anali othekera kwambiri kutsatira zomwe anasintha Atkins zakudya (25).

Chakudya chapakati-triglyceride ketogenic khunyu

Zakudya zapakatikati za triglyceride ketogenic (MCT zakudya) zakhala zikugwiritsidwa ntchito kuyambira ma 1970. Medium-chain triglycerides (MCTs) ndi mafuta odzaza omwe amapezeka mumafuta a coconut ndi mafuta amanjedza.

Mosiyana ndi mafuta amtundu wa triglyceride, ma MCT amatha kugwiritsidwa ntchito popanga mphamvu mwachangu kapena kupanga ketone ndi chiwindi.

Kukhoza kwa mafuta a MCT kukulitsa kuchuluka kwa ketone ndikuletsa pang'ono kudya kwa carb kwapangitsa kuti chakudya cha MCT chidziwike m'malo mwa zakudya zina zochepa za carb (10,, 27).

Kafukufuku wina mwa ana adapeza kuti chakudya cha MCT chinali chothandiza kwambiri monga zakudya zopatsa thanzi za ketogenic poyendetsa khunyu [27].

Mankhwala otsika a glycemic index khunyu

Mankhwala otsika a glycemic index (LGIT) ndi njira ina yodyera yomwe imatha kuthana ndi khunyu ngakhale kuti imakhudza ketone kwambiri. Idayambitsidwa koyamba mu 2002 (28).

Pakafukufuku wa 2020 wa ana omwe ali ndi khunyu yotsutsa, omwe adalandira zakudya za LGIT kwa miyezi 6 adakumana ndi zovuta zochepa kuposa omwe adadya zakudya zopatsa thanzi za ketogenic kapena Atkins diet ().

Mitundu yosiyanasiyana ya chakudya chochepa kwambiri cha carb ndi ketogenic imathandiza kuchepetsa kugwa kwa ana ndi akulu omwe ali ndi khunyu losamva mankhwala.

Zakudya zochepa za carb / ketogenic ndi matenda a Alzheimer's

Ngakhale maphunziro owerengeka adachitika, zikuwoneka kuti zakudya zochepa za carb ndi ketogenic zitha kukhala zopindulitsa kwa anthu omwe ali ndi matenda a Alzheimer's.

Matenda a Alzheimer ndimatenda ofala kwambiri. Ndi matenda opita patsogolo pomwe ubongo umapanga zikwangwani ndi zingwe zomwe zimayambitsa kukumbukira kukumbukira.

Ofufuza ambiri amakhulupirira kuti ayenera kuonedwa ngati "mtundu wachitatu" wa matenda ashuga chifukwa ma cell aubongo amakhala osagwiritsa ntchito insulin ndipo samatha kugwiritsa ntchito shuga moyenera, zomwe zimayambitsa kutupa (,, 31).

M'malo mwake, matenda amadzimadzi, omwe amatsogolera mtundu wa 2 shuga, nawonso amawonjezera chiopsezo chokhala ndi matenda a Alzheimer's (,).

Akatswiri akunena kuti matenda a Alzheimer amagawana zinthu zina ndi khunyu, kuphatikizapo kusangalala kwa ubongo komwe kumabweretsa kukomoka (,).

Mu kafukufuku wa 2009 wa anthu 152 omwe ali ndi matenda a Alzheimer's, iwo omwe adalandira chowonjezera cha MCT masiku a 90 anali ndi ma ketone apamwamba kwambiri komanso kusintha kwakukulu kwa magwiridwe antchito a ubongo poyerekeza ndi gulu lolamulira ().

Pakafukufuku kakang'ono ka 2018 kamene kadatenga mwezi umodzi, anthu omwe adatenga magalamu a 30 a MCT patsiku adawona kuti ketone yawo imagwiritsidwa ntchito kwambiri. Ubongo wawo umagwiritsa ntchito ma ketoni ochulukirapo kuposa momwe amachitira asanaphunzire ().

Kafukufuku wa zinyama akuwonetsanso kuti chakudya cha ketogenic chitha kukhala njira yothandiza yopangira ubongo wokhudzidwa ndi Alzheimer's (31, 38).

Mofanana ndi khunyu, ofufuza sakudziwa njira yeniyeni yomwe imathandizira izi ku matenda a Alzheimer's.

Chiphunzitso chimodzi ndichakuti ma ketoni amateteza ma cell amubongo pochepetsa mitundu yama oxygen. Izi ndizopangidwa ndi metabolism zomwe zingayambitse kutupa (,).

Lingaliro lina ndiloti kudya kwamafuta ambiri, kuphatikiza mafuta okhathamira, kumatha kuchepetsa mapuloteni owopsa omwe amadzipezera muubongo wa anthu omwe ali ndi Alzheimer's ().

Kumbali inayi, kuwunika kwaposachedwa kwamaphunziro kunatsimikizira kuti kudya kwambiri mafuta okhutitsidwa kumalumikizidwa mwamphamvu ndi chiwopsezo chowonjezeka cha Alzheimer's ().

Kafufuzidwe akadali koyambirira, koma zakudya za ketogenic ndi zowonjezera MCT zitha kuthandiza kukonza kukumbukira ndi kugwira ntchito kwa anthu omwe ali ndi matenda a Alzheimer's.

Ubwino wina waubongo

Ngakhale izi sizinaphunzirepo zambiri, zakudya zochepa za carb ndi ketogenic zitha kukhala ndi maubwino ena angapo muubongo:

• Kukumbukira. Achikulire omwe ali pachiwopsezo cha matenda a Alzheimer awonetsa kusintha kukumbukira atatha kudya chakudya chotsika kwambiri cha carb kwa milungu 6-12. Maphunzirowa anali ochepa, koma zotsatira zake zikulonjeza (, 43).
• Ntchito yaubongo. Kudyetsa makoswe okalamba komanso onenepa kwambiri ketogenic kumabweretsa ubongo wabwino (44,).
• Kubadwa kwa hyperinsulinism. Congenital hyperinsulinism imayambitsa shuga wotsika kwambiri ndipo imatha kuwononga ubongo. Vutoli lathandizidwa bwino ndi zakudya za ketogenic (46).
• Migraine. Ofufuzawo akuti zakudya zochepa za carb kapena ketogenic zitha kupatsa mpumulo anthu omwe ali ndi migraine (,).
• Matenda a Parkinson. Chiyeso chimodzi chaching'ono, chosasinthika poyerekeza zakudya za ketogenic ndi mafuta ochepa, zakudya zamafuta ambiri. Anthu omwe adalandira chakudya cha ketogenic adawona kusintha kwakukuluko kwakumva kupweteka komanso zizindikilo zina zosakhala zamagalimoto zamatenda a Parkinson ().

Zakudya zochepa za carb ndi ketogenic zili ndi maubwino ena ambiri azaumoyo. Zitha kuthandiza kukonza kukumbukira achikulire, kuchepetsa zisonyezo za migraine, komanso kuchepetsa zizindikilo za matenda a Parkinson, kungotchulapo ochepa.

Mavuto omwe angakhalepo ndi zakudya zochepa za carb ndi ketogenic

Pali zinthu zina zomwe carb yochepa kapena zakudya za ketogenic sizikulimbikitsidwa. Amaphatikizapo kapamba, kulephera kwa chiwindi, ndi zovuta zina zamagazi ().

Ngati muli ndi thanzi labwino, lankhulani ndi dokotala musanadye zakudya za ketogenic.

Zotsatira zoyipa zama carb ochepa kapena ketogenic

Anthu amayankha zakudya zochepa za carb ndi ketogenic m'njira zosiyanasiyana. Nazi zovuta zingapo zomwe zingachitike:

• Mafuta okwera kwambiri. Ana amatha kukhala ndi mafuta okwera kwambiri komanso kuchuluka kwa triglyceride. Komabe, izi zitha kukhala zakanthawi ndipo sizikuwoneka kuti zimakhudza thanzi la mtima (, 52).
• Miyala ya impso. Mwala wa impso siwachilendo koma wachitika mwa ana ena omwe amalandira chithandizo cha ketogenic cha khunyu. Miyala ya impso nthawi zambiri imayang'aniridwa ndi potaziyamu citrate ().
• Kudzimbidwa. Kudzimbidwa kumakhala kofala kwambiri ndi zakudya za ketogenic. Malo ena azachipatala akuti 65% ya ana adayamba kudzimbidwa. Nthawi zambiri zimakhala zosavuta kuchiza ndi zofewetsa pansi kapena zosintha pazakudya ().

Ana omwe ali ndi khunyu pamapeto pake amasiya zakudya za ketogenic kamodzi khunyu litatha.

Kafukufuku wina adayang'ana ana omwe adakhala zaka 1.4 kuchokera pachakudya cha ketogenic. Ambiri a iwo sanakumane ndi zovuta zilizonse zoyipa chifukwa (54).

Chakudya chotsika kwambiri cha carb ketogenic ndichabwino kwa anthu ambiri, koma osati aliyense. Anthu ena amatha kudwala, zomwe nthawi zambiri zimakhala zazing'ono.

Malangizo okuthandizani kuzolowera zakudya

Mukasintha kupita ku carb yochepa kapena ketogenic, mutha kukumana ndi zovuta zina.

Mutha kukhala ndi mutu kapena kumva kutopa kapena kupepuka kwamutu kwa masiku angapo. Izi zimadziwika kuti "chimfine cha keto" kapena "chimfine chotsika kwambiri cha carb."

Nawa malingaliro othandizira kuthana ndi nthawi yosinthira:

• Onetsetsani kuti mwapeza madzi okwanira. Imwani madzi osachepera malita awiri patsiku kuti muchepetse kutaya madzi komwe kumachitika koyambirira kwa ketosis.
• Idyani mchere wambiri. Onjezerani 1-2 magalamu amchere tsiku lililonse kuti musinthe kuchuluka komwe munatayika mumkodzo wanu mukamachepa. Kumwa msuzi kudzakuthandizani kukwaniritsa zosowa zanu za sodium ndi madzimadzi.
• Zowonjezera ndi potaziyamu ndi magnesium. Idyani zakudya zokhala ndi potaziyamu ndi magnesium ambiri kuti mupewe kukokana kwa minofu. Avocado, yogurt wachi Greek, tomato, ndi nsomba ndizochokera.
• Sungani zochitika zanu zolimbitsa thupi. Musamachite masewera olimbitsa thupi kwa sabata limodzi. Zitha kutenga milungu ingapo kuti musinthidwe bwino. Osadzikakamiza kuti muzichita masewera olimbitsa thupi mpaka mutadzimva okonzeka.

Kusintha ndi carb yotsika kwambiri kapena zakudya za ketogenic kumatenga nthawi, koma pali njira zingapo zothetsera kusintha.

Mfundo yofunika

Malinga ndi umboni womwe ulipo, zakudya za ketogenic zitha kukhala ndi maubwino amphamvu muubongo.

Umboni wamphamvu kwambiri ndi wokhudza kuchiza ana khunyu yosamva mankhwala.

Palinso umboni woyamba kuti zakudya za ketogenic zitha kuchepetsa zizindikilo za matenda a Alzheimer's and Parkinson. Kafukufuku akupitilirabe pazomwe zimakhudza anthu omwe ali ndi matendawa ndi matenda ena aubongo.

Pambuyo pa thanzi laubongo, palinso maphunziro ambiri omwe akuwonetsa kuti zakudya zochepa za carb ndi ketogenic zitha kupangitsa kuti muchepetse thupi ndikuthandizira kuthana ndi matenda ashuga.

Zakudya izi si za aliyense, koma zimatha kupindulitsa anthu ambiri.