Kodi Ketosis Ndi Chiyani?

Zamkati

• Kodi ketosis ndi chiyani?
• Ma ketoni amatha kupereka mphamvu kuubongo
• Ketosis siyofanana ndi ketoacidosis
• Zotsatira za khunyu
• Zotsatira zakuchepetsa thupi
• Ubwino wina wathanzi wa ketosis
• Kodi ketosis ili ndi vuto lililonse?
• Mfundo yofunika

Ketosis ndi chilengedwe chachilengedwe.

Zimaphatikizapo thupi kutulutsa matupi a ketone kuchokera mumafuta ndikuwagwiritsa ntchito ngati mphamvu m'malo mwa ma carbs. Mutha kulowa ketosis potsatira carb yotsika kwambiri, mafuta okhala ndi ketogenic ().

Zakudya za ketogenic zitha kukuthandizani kuti muchepetse kunenepa. Pakanthawi kochepa, mutha kuonda msanga, chifukwa amachepetsa malo ogulitsira thupi a glycogen ndi madzi.

M'kupita kwanthawi, imatha kupondereza njala yanu yomwe ingayambitse kuchuluka kwa kalori.

Kuphatikiza pakuchepetsa thupi, ketosis itha kukhala ndi maubwino angapo azaumoyo, monga kuchepa kwa khunyu kwa ana omwe ali ndi khunyu ().

Ketosis ndi yovuta kwambiri, koma nkhaniyi ikufotokoza tanthauzo lake komanso momwe lingakuthandizireni.

Kodi ketosis ndi chiyani?

Ketosis ndi kagayidwe kachakudya komwe mumakhala ketoni wochuluka m'magazi. Izi zimachitika mafuta akamapereka mafuta ambiri mthupi, komanso kuchepa kwa shuga. Glucose (shuga wamagazi) ndiye mafuta omwe amakonda kwambiri m'maselo ambiri mthupi.

Ketosis nthawi zambiri imagwirizanitsidwa ndi ketogenic komanso zakudya zochepa kwambiri zama carb. Zimachitikanso nthawi yapakati, khanda, kusala kudya ndi njala (,,,).

Kuti ketosis iyambe, nthawi zambiri mumayenera kudya zosakwana 50 magalamu a carbs patsiku ndipo nthawi zina ndimagalamu 20 patsiku. Komabe, kudya kwa carb komwe kumayambitsa ketosis kumasiyana pakati pa anthu.

Kuti muchite izi, mungafunikire kuchotsa zakudya zina pazakudya zanu, monga:

• mbewu
• maswiti
• zakumwa zoziziritsa kukhosi

Muyeneranso kuchepetsa:

• nyemba
• mbatata
• zipatso

Mukamadya chakudya chotsika kwambiri cha carb, kuchuluka kwa mahomoni a insulin kumatsika ndipo mafuta amchere amatulutsidwa m'malo ogulitsa mafuta ambiri.

Ambiri mwa mafutawa amapititsidwa ku chiwindi, komwe amaphatikizidwa ndi oxidized ndikusandulika ketoni (kapena matupi a ketone). Mamolekyu amenewa amatha kupereka mphamvu m'thupi.

Mosiyana ndi mafuta acid, ma ketoni amatha kuwoloka magazi potchinga ndikupereka mphamvu kuubongo pakalibe shuga.

Ketosis ndimtundu wama metabolic pomwe ma ketoni amakhala gwero lamphamvu la thupi ndi ubongo. Izi zimachitika pamene kudya kwa carb ndi insulin kumakhala kotsika.

Ma ketoni amatha kupereka mphamvu kuubongo

Ndizosamvetsetseka wamba kuti ubongo sugwira ntchito popanda ma carbs azakudya.

Ndizowona kuti shuga amakonda komanso kuti ma cell ena muubongo amatha kugwiritsa ntchito shuga ngati mafuta.

Komabe, gawo lalikulu laubongo wanu limatha kugwiritsanso ntchito ma ketoni popanga mphamvu, monga nthawi ya njala kapena chakudya chomwe mulibe chakudya cha carbs ().

M'malo mwake, patangotha ​​masiku atatu okha a njala, ubongo umapeza mphamvu zake 25% kuchokera ku ketoni. Pakakhala njala yayitali, chiwerengerochi chimakwera kufika 60% (,).

Kuphatikiza apo, thupi lanu limatha kugwiritsa ntchito mapuloteni kapena mamolekyulu ena kuti apange shuga womwe ubongo umafunikirabe pa ketosis. Izi zimatchedwa gluconeogenesis.

Ketosis ndi gluconeogenesis ndizotheka kukwaniritsa mphamvu zamaubongo.

Nazi zambiri pazakudya za ketogenic ndi ubongo: Momwe Zakudya Zochepa Kwambiri ndi Ketogenic Zimalimbikitsira Ubongo Wathanzi.

Pamene ubongo sukupeza shuga wokwanira, umatha kugwiritsa ntchito ma ketoni a mphamvu. Shuga yemwe amafunikabe atha kupanga kuchokera ku mapuloteni kapena magwero ena.

Ketosis siyofanana ndi ketoacidosis

Anthu nthawi zambiri amasokoneza ketosis ndi ketoacidosis.

Ngakhale ketosis ndi gawo la kagayidwe kabwino, ketoacidosis ndi vuto la kagayidwe kabwino lomwe limatha kupha ngati silichiritsidwa.

Mu ketoacidosis, magazi amasefukira kwambiri shuga wambiri (shuga wamagazi) ndi ketoni.

Izi zikachitika, magazi amakhala acidic, zomwe zimawononga kwambiri.

Ketoacidosis nthawi zambiri imalumikizidwa ndi mtundu wosalamulirika wa shuga 1. Zitha kukhalanso mwa anthu omwe ali ndi matenda amtundu wa 2, ngakhale izi sizachilendo ().

Kuphatikiza apo, kumwa mowa mopitirira muyeso kungayambitse ketoacidosis ().

Ketosis ndi chilengedwe chachilengedwe, pomwe ketoacidosis ndi matenda oopsa omwe amawoneka kwambiri mu matenda a shuga a mtundu woyamba omwe samayendetsedwa bwino.

Zotsatira za khunyu

Khunyu ndi matenda aubongo omwe amadziwika ndi kugwidwa kangapo.

Ndiwofala kwambiri minyewa, yomwe imakhudza anthu pafupifupi 70 miliyoni padziko lonse lapansi ().

Anthu ambiri omwe ali ndi khunyu amagwiritsa ntchito mankhwala oletsa khunyu kuti athandizire kuthana ndi khunyu. Komabe, anthu pafupifupi 30% akupitilizabe kugwidwa ngakhale agwiritsa ntchito mankhwalawa ().

Kumayambiriro kwa zaka za m'ma 1920, zakudya za ketogenic zinayambitsidwa ngati chithandizo cha khunyu mwa anthu omwe samayankha mankhwala osokoneza bongo ().

Amagwiritsidwa ntchito makamaka kwa ana, pomwe maphunziro ena akuwonetsa maubwino. Ana ambiri omwe ali ndi khunyu awona kuchepa kwakukulu pakukomoka ndikudya zakudya za ketogenic, ndipo ena awona kukhululukidwa kwathunthu (,,,).

Zakudya za Ketogenic zitha kuchepetsa khunyu khunyu, makamaka kwa ana akhunyu omwe samayankha mankhwala ochiritsira.

Zotsatira zakuchepetsa thupi

Zakudya za ketogenic ndizodziwika bwino pazakudya, ndipo kafukufuku wasonyeza kuti zitha kukhala zothandiza ().

Kafukufuku wina apeza kuti zakudya za ketogenic ndizothandiza kwambiri pakuchepetsa thupi kuposa zakudya zamafuta ochepa (,,).

Kafukufuku wina adanenanso kuti anthu omwe ali ndi vuto la ketogenic amalephera kuwirikiza kawiri, poyerekeza ndi omwe ali ndi mafuta ochepa, omwe amaletsa kalori ().

Kuphatikiza apo, anthu amakonda kumva kuti alibe njala komanso okhutira ndi zakudya za ketogenic, zomwe zimadziwika kuti ketosis. Pachifukwa ichi, sikofunikira kuwerengera zopatsa mphamvu pachakudyachi (,).

Komabe, ndizodziwika bwino kuti kutsatira chakudya ndikofunikira kuti zinthu ziziyenda bwino kwakanthawi. Anthu ena amavutika kutsatira zakudya za ketogenic, pomwe ena zimawavuta.

Kafukufuku wina akuwonetsa kuti chakudya cha keto sichingakhale njira yabwino yochepetsera thupi. Olemba kuwunika kwa 2019 adatsimikiza kuti sizinali bwino kuposa zakudya zina pothandiza anthu kuti achepetse kunenepa, ndipo mwina sizingakhale ndi zabwino zake kwa anthu omwe ali ndi vuto la kagayidwe kachakudya [26].

Zambiri apa: Zakudya za Ketogenic kuti muchepetse kunenepa ndikulimbana ndi matenda.

Kafukufuku wina akuwonetsa kuti zakudya za ketogenic zimayambitsa kuchepa kwambiri kuposa zakudya zamafuta ochepa. Kuphatikiza apo, anthu samva njala komanso amakhuta kwambiri.

Ubwino wina wathanzi wa ketosis

Asayansi ena akuti ketosis ndi ketogenic zimatha kukhala ndi zotsatira zina zochiritsira, ngakhale zili bwino kudziwa kuti si akatswiri onse omwe amavomereza izi (, 26).

• Matenda a mtima: Kafukufuku wina wakale akuwonetsa kuti kuchepetsa ma carbs kuti akwaniritse ketosis kumatha kuchepetsa matenda omwe amayambitsa matenda amtima monga magazi triglycerides, cholesterol chonse, ndi cholesterol ya HDL. Komabe, kuwunika kwa 2019 kukuwonetsa kuti anthu omwe ali ndi chakudya chochepa kwambiri cha carb amatha kuphonya zakudya zopatsa thanzi, monga mbewu zonse ndi nyemba (26,,).
• Type 2 matenda ashuga: Zakudyazi zimatha kuchepetsa kukhudzidwa kwa insulin komanso zovuta zingapo zomwe zingayambitse matenda ashuga amtundu wa 2, kuphatikiza kunenepa kwambiri (,,).
• Matenda a Parkinson: Kafukufuku wocheperako adapeza kuti zizindikilo za matenda a Parkinson zidakula pambuyo masiku 28 pa chakudya cha ketogenic ().

Zakudya za ketosis ndi ketogenic zitha kuthandizira matenda osiyanasiyana.

Kodi ketosis ili ndi vuto lililonse?

Ngakhale zakudya za ketogenic zitha kukhala ndi phindu pa thanzi komanso kuwonda, zimayambitsanso zovuta zina.

Zotsatira zakanthawi kochepa zimaphatikizapo kupweteka mutu, kutopa, kudzimbidwa, kuchuluka kwama cholesterol, komanso mpweya woipa (,), koma izi zimatha masiku angapo kapena milungu ingapo kuyambira chakudya.

Komanso, pakhoza kukhala chiopsezo chotenga miyala ya impso (,,).

Pomwe akuyamwitsa, azimayi ena adwala ketoacidosis, mwina chifukwa cha chakudya chochepa kwambiri cha carb kapena ketogenic (,,).

Anthu omwe amamwa mankhwala ochepetsa shuga amayenera kufunsa dokotala asanayese zakudya za ketogenic, chifukwa chakudyacho chitha kuchepetsa kufunika kwa mankhwala.

Nthawi zina zakudya za ketogenic zimakhala zochepa. Pachifukwa ichi, ndibwino kuti muwonetsetse kuti mukudya zakudya zamtundu wambiri, masamba ochepa.

Malangizo otsatirawa angakuthandizeni kukhala athanzi pa ketosis ():

• Imwani madzi ambiri, makamaka madzi.
• Lankhulani ndi dokotala musanayambe kudya ndikutsatira malangizo awo.
• Onaninso momwe impso zanu zimagwirira ntchito mukamadya.
• Funani thandizo ngati muli ndi nkhawa zakusokonekera kwanu.

Ketosis ikhoza kukhala yopindulitsa kwa anthu ena, koma muyenera kufunsa dokotala musanadye chakudya chochepa kwambiri cha carb, ngati sichingakuyenerereni.

Ketosis ndi yotetezeka kwa anthu ambiri. Komabe, anthu ena amatha kukhala ndi zovuta zina, kuphatikizapo kununkha m'kamwa, mutu, ndi kudzimbidwa.

Mfundo yofunika

Ketosis ndi chilengedwe chamagetsi chomwe chingapezeke potsatira zakudya za ketogenic.

Itha kukhala ndi maubwino osiyanasiyana azaumoyo, kuphatikiza:

• kuonda
• kuchepetsa shuga m'magazi
• kuchepetsa khunyu mwa ana akhunyu

Komabe, kudya zakudya zosamalitsa kuti mupange ketosis kungakhale kovuta kwambiri, ndipo pakhoza kukhala zovuta zina. Kuphatikiza apo, si onse ofufuza omwe amavomereza kuti keto zakudya ndiye njira yabwino yochepetsera thupi.

Ketosis si ya aliyense, koma itha kupindulitsa anthu ena.

Mutha kupeza zambiri zazakudya za ketogenic patsamba lino: Zakudya za Ketogenic 101: Buku Loyambira Loyambira.

Zambiri za ketosis:

• Zizindikiro ndi Zizindikiro 10 Zomwe Mumakhala mu Ketosis
• Kodi ketosis ndi yotetezeka ndipo ili ndi zotsatirapo zoyipa?