Kusala Kwapang'onopang'ono kwa Keto: Momwe Zimakhudzira Zakudya za Keto

Mitu ya ketosis ndi kusala kudya kwapakatikati ndizogwirizana kwambiri ndipo nthawi zambiri zimagwera muzokambirana zomwezo. Izi ndichifukwa choti kusala kudya kumatha kukhala kothandiza kukuthandizani kukwaniritsa ketosis. Koma kodi pali chinthu chonga kusala kudya kwa keto?

Momwemonso kuchita masewera olimbitsa thupi kwanthawi yayitali (makamaka kuphunzitsidwa kwa HIIT kapena kukweza zolemetsa) kungathandize kulimbikitsa mkhalidwe wa ketogenic, kusala kudya kwapakatikati kungakuthandizeni kulowa ketosis mwachangu kuposa kusala kudya. kutsatira zakudya za ketogenic yekha.

Pali zambiri zophatikizika pakati pa kusala kwapakatikati ndi zakudya zopatsa mphamvu zochepa, zomwe muphunzira mu bukhuli.

Kodi ketosis ndi chiyani?

Ketosis ndi njira yoyaka matupi a ketone kuti apange mphamvu.

Pazakudya zanthawi zonse, thupi lanu limawotcha shuga monga gwero lake lalikulu lamafuta. Glucose wochuluka amasungidwa ngati glycogen. Thupi lanu likapanda shuga (chifukwa chochita masewera olimbitsa thupi, kusala kudya pang'onopang'ono, kapena zakudya za ketogenic), limasintha kukhala glycogen kuti mukhale ndi mphamvu. Pokhapokha glycogen ikatha thupi lanu liyamba kuwotcha mafuta.

Una zakudya za ketogenic, chomwe ndi chakudya chochepa kwambiri, chamafuta ambiri, chimapanga kusintha kwa metabolic komwe kumalola thupi lanu kuphwanya mafuta kukhala matupi a ketone m'chiwindi kuti akhale ndi mphamvu. Pali matupi atatu akuluakulu a ketone omwe amapezeka m'magazi, mkodzo, ndi mpweya:

• Acetoacetate: Woyamba ketone amapangidwa. Itha kusinthidwa kukhala beta-hydroxybutyrate kapena kusinthidwa kukhala acetone.
• Acetone: Zopangidwa zokha kuchokera pakuwonongeka kwa acetoacetate. Ndi matupi a ketone omwe amasinthasintha kwambiri ndipo nthawi zambiri amawonekera pa mpweya munthu akalowa ketosis.
• Beta-hydroxybutyrate (BHB): Iyi ndiye ketone yomwe imagwiritsidwa ntchito ngati mphamvu komanso yochuluka kwambiri m'magazi kamodzi mu ketosis. Ilinso mtundu womwe umapezeka mu matupi a ketone ndi zimene amazipima mayeso a magazi a keto.

Kusala kudya kwakanthawi komanso ubale wake ndi ketosis

Kusala kudya kwakanthawi Zimaphatikizapo kudya kokha mkati mwa nthawi yeniyeni komanso osadya maora otsala a tsikulo. Anthu onse, kaya akudziwa kapena ayi, amasala kudya usiku wonse kuchokera ku chakudya chamadzulo mpaka kadzutsa.

Ubwino wa kusala kudya wakhala ukugwiritsidwa ntchito kwa zaka masauzande ambiri mu Ayurveda ndi Traditional Chinese Medicine monga njira yothandizira kukonzanso kagayidwe kake ndikuthandizira m'mimba mwanu mutadya kwambiri.

Pali njira zambiri zakusala kudya kwapakatikati, ndi mafelemu osiyanasiyana nthawi:

• Kusala kudya kwa maola 16-20.
• Ndimasala masiku ena.
• Maola 24 tsiku lililonse kusala kudya.

Ngati mukufuna kuyamba kusala kudya, mtundu wotchuka ndi keto 16/8 njira yosala kudya, kumene mumadya mkati mwawindo lakudya la maola 8 (mwachitsanzo, 11 am mpaka 7pm), ndikutsatiridwa ndi zenera la kusala kudya kwa maola 16.

Njira zina zosala kudya zikuphatikizapo njira za 20/4 kapena 14/10, pamene anthu ena amakonda kuchita tsiku lonse la kusala kudya kwa maola 24 kamodzi kapena kawiri pa sabata.

Kusala kudya kwakanthawi kumatha kukuyikani mu ketosis mwachangu chifukwa ma cell anu amatha kugwiritsa ntchito masitolo anu a glycogen mwachangu ndikuyamba kugwiritsa ntchito mafuta omwe mwasungidwa ngati mafuta. Izi zimabweretsa kuwonjezereka kwa njira yowotcha mafuta komanso kuwonjezeka kwa matupi a ketone.

ketosis vs. kusala kudya kwapakati: kupindula pathupi

Zakudya za keto komanso kusala kudya kwapakatikati zitha kukhala zida zothandiza:

• Kuwonda wathanzi.
• Kutaya mafuta, osati kutaya minofu.
• Yesani milingo ya cholesterol.
• Kupititsa patsogolo chidwi cha insulin.
• Sungani milingo ya shuga m'magazi mokhazikika.

Keto ya Kuchepetsa Kunenepa, Kutaya Mafuta, ndi Kukweza Kolesterol

La keto zakudya kuchepetsa kwambiri kudya kwama carbohydrate, kukakamiza thupi lanu kuwotcha mafuta m'malo mwa glucose. Izi zimapangitsa kukhala chida chothandiza osati kungochepetsa thupi, komanso kuthana ndi matenda a shuga, insulin kukana, komanso matenda amtima ( ¹ )( ² )( ³ ).

Ngakhale zotsatira za munthu aliyense zimasiyana, zakudya za keto nthawi zonse zapangitsa kuchepetsa kulemera ndi kuchuluka kwa mafuta a thupi pazochitika zosiyanasiyana.

Mu kafukufuku wa 2017, otenga nawo gawo omwe adatsata dongosolo lazakudya la carb otsika kwambiri adachepetsa kwambiri kulemera kwa thupi, kuchuluka kwamafuta amthupi, ndi mafuta ambiri, kutaya pafupifupi mapaundi 7,6 ndi 2.6% mafuta amthupi pomwe anakhalabe Taphunzira minofu misa.

Mofananamo, kafukufuku wa 2.004 akuyang'ana zotsatira za nthawi yaitali za zakudya za keto mwa anthu onenepa kwambiri anapeza kuti kulemera kwawo ndi thupi lawo linatsika kwambiri pazaka ziwiri. Omwe adachepetsa kwambiri kudya kwawo kwamafuta adawona kuchepa kwakukulu kwa LDL (yoyipa) cholesterol, triglycerides, komanso kukhudzika kwamphamvu. a insulin.

Mu 2.012, kafukufuku adayerekeza zakudya za ketogenic ndi kudya zopatsa mphamvu zochepa mwa ana onenepa kwambiri ndi akulu. Zotsatira zake zidawonetsa kuti ana omwe amatsatira zakudya za keto adataya kwambiri kulemera kwa thupi, kunenepa kwambiri, komanso chiuno chonse. Adawonetsanso kuchepa kwakukulu kwa milingo ya insulin, yomwe imawonetsa mtundu wa matenda a shuga a 2. ⁴ ).

Kusala kudya kwapang'onopang'ono kwa kutaya mafuta ndi kukonza minofu

Kafukufuku wasonyeza kuti kusala kudya kwapang'onopang'ono kungakhale chida chochepetsera thupi, nthawi zina chimakhala chothandiza kwambiri kuposa kungochepetsa kudya kwa calorie.

Mu kafukufuku wina, kusala kudya kwapang'onopang'ono kunasonyezedwa kuti n'kothandiza monga kuchepetsa calorie yopitirirabe polimbana ndi kunenepa kwambiri. M'maphunziro opangidwa ndi NIH, kuchepa kwa thupi kunanenedwa kwa opitilira 84% mwa omwe adatenga nawo gawo, mosasamala kanthu kuti adasankha kusala kudya kotani. ⁵ )( ⁶ ).

Monga ketosis, kusala kudya kwapakatikati kumatha kulimbikitsa kutaya kwamafuta ndikusunga minofu yowonda. Mu kafukufuku wina, ofufuza anapeza kuti anthu omwe amasala kudya amakhala ndi zotsatira zabwino zowonda (posunga minofu) kusiyana ndi omwe amatsatira zakudya zochepa zama calorie, ngakhale kuti kudya kwa caloric kunali kokwanira. momwemonso.

ketosis vs. kusala kudya kwapakati: kupindula m’maganizo

Kupitilira pazabwino zawo zakuthupi, kusala kudya kwakanthawi komanso ketosis kumapereka maubwino osiyanasiyana amaganizidwe. Zonsezi zatsimikiziridwa mwasayansi kuti ( ⁷ )( ⁸ ).

• Wonjezerani kukumbukira.
• Limbikitsani kumveka bwino kwamaganizidwe ndi kulunjika.
• Pewani matenda a minyewa monga Alzheimer's ndi khunyu.

Keto kukonza chifunga cha ubongo ndi kukumbukira

Pazakudya zokhala ndi ma carbohydrate, kusinthasintha kwa shuga m'magazi anu kungayambitse kusinthasintha kwa mphamvu, izi zimatchedwa kukwera kwa shuga ndi kuwonongeka kwa shuga. Mu ketosis, ubongo wanu umagwiritsa ntchito mafuta osasinthasintha: matupi a ketone m'malo anu amafuta, kumabweretsa zokolola zabwinoko komanso kugwira ntchito kwamaganizidwe.

Izi zili choncho chifukwa ubongo wanu ndi chiwalo chomwe chimagwiritsa ntchito mphamvu zambiri m'thupi lanu. Mukakhala ndi mphamvu zoyera komanso zokhazikika za ketone, izi zitha kuthandiza ubongo wanu kugwira ntchito bwino ( ⁹ ).

Kuphatikiza apo, matupi a ketone amateteza ubongo wanu. Kafukufuku akuwonetsa kuti matupi a ketone amatha kukhala ndi antioxidant zomwe zimateteza maselo aubongo ku ma free radicals, kupsinjika kwa okosijeni ndi kuwonongeka.

Pakufufuza kwa akuluakulu omwe ali ndi vuto la kukumbukira, kuwonjezeka kwa ma ketoni a BHB m'magazi kunathandizira kusintha kuzindikira.

Ngati mukuvutika kuti mukhalebe olunjika, ma neurotransmitters anu akhoza kukhala ndi mlandu. Ubongo wanu uli ndi ma neurotransmitters awiri akulu: glutamate y GABA.

Glutamate imakuthandizani kupanga zikumbutso zatsopano, kuphunzira mfundo zovuta, ndikuthandizira ma cell aubongo kuti azilankhulana.

GABA ndi yomwe imathandizira kuwongolera glutamate. Glutamate imatha kupangitsa kuti ma cell aubongo azidandaula kwambiri. Izi zikachitika pafupipafupi, zimatha kupangitsa kuti maselo aubongo asiye kugwira ntchito ndipo pamapeto pake amafa. GABA ilipo kuti iwononge ndi kuchepetsa glutamate. Pamene ma GABA ali otsika, glutamate amalamulira kwambiri ndipo mumamva chifunga cha ubongo ( ¹⁰ ).

Matupi a Ketone amathandizira kupewa kuwonongeka kwa maselo a muubongo pokonza glutamate yochulukirapo kukhala GABA. Popeza matupi a ketone amachulukitsa GABA ndikuchepetsa glutamate, amathandizira kupewa kuwonongeka kwa ma cell, kuletsa kufa kwa cell, ndikuwongolera thanzi lanu. kuganizira kwambiri.

Mwanjira ina, matupi a ketoni amathandizira kuti GABA yanu ndi glutamate zizikhala bwino kuti ubongo wanu ukhale wakuthwa.

Zotsatira za kusala kudya kwapang'onopang'ono pamagulu opsinjika maganizo ndi ntchito yachidziwitso

Kusala kudya kwawonetsedwa kuti kumathandizira kukumbukira, kuchepetsa kupsinjika kwa okosijeni, komanso kusunga luso la kuphunzira ( ¹¹ )( ¹² ).

Asayansi amakhulupirira kuti kusala kudya kwapakatikati kumagwira ntchito pokakamiza maselo anu kuti azigwira ntchito bwino. Chifukwa ma cell anu amakhala ndi nkhawa pang'ono panthawi yosala kudya, maselo abwino kwambiri amatengera kupsinjika uku mwa kuwongolera luso lawo lotha kupirira, pomwe maselo ofooka amafa. Njirayi imatchedwa autophagy ( ¹³ ).

Zimenezi n’zofanana ndi kupanikizika kumene thupi lanu limakumana nalo mukapita kokachita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi ndi mtundu wa kupsinjika komwe thupi lanu limapirira kuti mukhale bwino komanso lamphamvu, bola ngati mupuma mokwanira mukamaliza masewera olimbitsa thupi. Izi zimagwiranso ntchito pakusala kudya kwapakatikati ndipo bola ngati mupitiliza kusinthana pakati pa madyedwe okhazikika komanso kusala kudya, mutha kupitiliza. kumupindulira.

Zonsezi zikutanthawuza kuti keto intermittent kusala kudya ndi yamphamvu ndipo ingathandize kupititsa patsogolo chidziwitso chanu, chifukwa cha zoteteza ndi zopatsa mphamvu za ketoni, komanso kupsinjika kwapang'ono kwa ma cell komwe kumachitika chifukwa cha kusala kudya.

Kulumikizana Kwapang'onopang'ono kwa Keto

Zakudya za ketogenic ndi kusala kudya kwapang'onopang'ono zimagawana ubwino wambiri wathanzi chifukwa njira zonsezi zingakhale ndi zotsatira zofanana: chikhalidwe cha ketosis.

Ketosis ili ndi maubwino ambiri amthupi ndi m'maganizo, kuyambira kulemera ndi kuchepa kwamafuta mpaka kuwongolera kupsinjika, kugwira ntchito kwaubongo, komanso moyo wautali.

Komabe, ndikofunikira kuzindikira kuti ngati mutenga njira yochepetsera kusala kudya kwapakatikati, mwachitsanzo kudya mkati mwawindo la maola 8, mwina simungalowe mu ketosis (makamaka ngati mumadya ma carbs ambiri pawindo limenelo). ).

Sikuti aliyense amene amayesa kusala kudya kwakanthawi akufuna kulowa ketosis. M'malo mwake, ngati munthu amene amasala kudya amadyanso zakudya zamafuta ambiri, pali mwayi waukulu kuti sangalowe mu ketosis.

Kumbali ina, ngati ketosis ndiye cholinga, mutha kugwiritsa ntchito kusala kwapakatikati kwa keto ngati chida chofikirako ndikuwongolera thanzi lanu lonse.

Ngati ndinu watsopano ku keto ndipo mukufuna malangizo othandiza momwe mungayambitsire, nawa maupangiri angapo oyambira kukuthandizani kuti muyambe:

• Zakudya za Keto kwa Oyamba: Chitsogozo Chokwanira pa Zakudya za Ketogenic.
• Zakudya za Keto: Menyu Yathunthu Yazakudya za Keto Kwa Oyamba.

Ngati simukudziwa kuti ndi zakudya zotani zomwe mungakhale nazo pa keto, nayi maphikidwe okoma oti muwonjezere pazakudya zanu:

• Keto mchere wa caramel waffles Chinsinsi.
• Chinsinsi cha Avocado Brownie Chopanda Shuga.
• MCT Oil Powder Cinnamon Smoothie.