Kodi ketosis ndi yotetezeka? Ngati mutangoyamba ulendo wanu wa keto ndipo simunafufuze bwinobwino ketosis, mungakhale mukuganiza ngati ketosis ndi yotetezeka.
Funso likabuka, anthu ambiri amalingalira zomwe amva kuchokera kwa anthu wamba wapafupi kapena zomwe adamva za ketoacidosis, ndondomeko ya thupi yomwe ili yosiyana kwambiri ndi ya ketosis.
Yakwana nthawi yoti mukonze mbiriyo ndikuwunikira chisokonezo chozungulira chitetezo cha ketosis.
M'nkhaniyi, muphunzira zonse za nthano ndi malingaliro olakwika okhudza kutsatira zakudya zochepa za carb ketogenic, momwe mungayandikire ketosis mosamala, komanso momwe zimasiyanirana ndi ketoacidosis yakupha.
M'ndandanda wazopezekamo
Zolakwika za ketosis
Pali zambiri zabodza za ketosis zomwe sizoyipa kwa inu. M'chigawo chino, nthano za keto zidzayankhidwa ndikufotokozedwa kuti muthe kuyankha funso lakuti, "Kodi ketosis ndi yotetezeka?"
Nthano Zaumoyo wa Ketosis
Nthano zodziwika bwino za ketosis kukhala zosatetezeka kapena zopanda thanzi nthawi zambiri zimatengera zabodza. Nawa nthano zapamwamba zokhudzana ndi ketosis ndi chifukwa chake akulakwitsa.
Bodza: Zakudya za ketogenic zimayambitsa matenda a mtima
Mwauzidwa kuti mafuta, makamaka mafuta odzaza, angayambitse kuuma kwa mitsempha ndi matenda a mtima. Komabe, malinga ndi kafukufuku waposachedwapa, ubwino waufupi wathanzi wotsatira zakudya zamafuta ambiri umaphatikizapo zotsatira zabwino pa thanzi la mtima.
Kafukufuku yemweyo wasonyeza kuti poyerekeza ndi omwe amatsatira zakudya zambiri za carb, mafuta ochepa, otsatira a keto anali ndi thanzi labwino komanso chidziwitso.
Zakudya za ketogenic zawonetsanso zotsatira zodalirika pakuwongolera kunenepa kwambiri, kuchuluka kwa cholesterol, mtundu wa 1 shuga, mtundu wa 2 shuga, shuga wamagazi, ndi matenda a neurodegenerative monga Alzheimer's and Parkinson's disease.
Bodza: Si bwino ku impso
Nthawi zambiri mumamva kuti zakudya zokhala ndi mapuloteni ambiri zimatha kuonjezera chiopsezo chokhala ndi vuto la impso, ndipo zakudya za ketogenic nthawi zina zimayikidwa m'gulu limenelo.
Zakudya za keto sizikhala ndi mapuloteni ambiri; imayang'ana kwambiri mafuta athanzi (monga mapeyala ndi mafuta a azitona) ndi kuchuluka kwa mapuloteni omwe sangalepheretse dongosolo lanu.
Bodza: Mudzataya minofu
Ngati mutsatira ma macros anu ndikusunga mafuta anu ochulukirapo komanso mapuloteni ochulukirapo, omwe alinso maziko a thanzi la ketosis, kutayika kwa minofu sikungakhale vuto. Thupi lanu lidzapitiriza kuyaka ma ketoni kwa mafuta popanda kugwiritsa ntchito minofu yanu yowonda.
Zakudya za ketosis zimateteza ndikuteteza minofu kuti isawonongeke ( 1 ).
Bodza: Simupeza ulusi wokwanira
Pali lingaliro lalikulu lolakwika kuti mukatsatira zakudya za ketogenic zomwe mumadya ndi nyama ndi batala.
Una zakudya za ketogenic Kuchitidwa molondola, sikungokhazikika pa thanzi lanu lalifupi komanso lalitali, komanso kudzapereka ma micronutrients onse omwe thupi lanu limafunikira (ngakhale magulu ena a zakudya atachotsedwa muzakudya zanu).
Keto imayang'ana kwambiri pakudya kwathanzi, komwe kumaphatikizapo zakudya zambiri, masamba obiriwira, ndi saladi, zonse zomwe zimakhala ndi fiber.
Onetsetsani kuti mwayang'ana mndandanda wonse wa zakudya pa zakudya za ketogenic ndi mndandanda wamalonda zakudya za ketogenic, kotero mutha kuphatikiza zakudya zoyenera kuti mukwaniritse zakudya zanu za ketogenic moyenera.
ketosis vs. Ketoacidosis
Ketoacidosis ndi chimodzi mwazifukwa zazikulu zomwe anthu amadzifunsa "Kodi ketosis ndi yotetezeka?".
Ngakhale mayina ndi ofanana, ketoacidosis ndi ketoacidosis zimasiyana kwambiri.
Nawa matanthauzidwe ofunikira a chilichonse:
- Ketosis ndi njira yachilengedwe yomwe thupi limayamba kuwotcha matupi a ketoni m'malo mwa shuga.
- Ketoacidosis ndi vuto lowopsa la kagayidwe kachakudya lomwe limatha kuchitika mwa odwala omwe ali ndi matenda a shuga 1 ngati simukuwongolera milingo ya insulin ndi zakudya zanu moyenera. Izi zimadziwikanso kuti diabetesic ketoacidosis kapena DKA (DKA). 2 ).
DKA imathanso kuchitika mwa odwala matenda ashuga omwe akudwala. Mulimonse momwe zingakhalire, zimaphatikizapo kuchuluka kwa matupi a ketone m'magazi kumapangitsa kuti azikhala acidic.
Mosiyana ndi izi, ketosis ndikusintha kotetezeka momwe thupi limawotchera mphamvu zomwe zimadza chifukwa cha kusintha kwa dongosolo lazakudya la munthu.
Pazakudya zokhazikika, gwero lamphamvu la thupi lanu ndi chakudya. Koma ndi chakudya chochepa kwambiri cha carb, chochepa-mapuloteni, chamafuta ambiri a ketogenic, thupi lanu limayamba kusintha kuchoka ku ma carbs oyaka ndi kuphwanya mafuta, kutulutsa matupi a ketone omwe amagwiritsidwa ntchito ngati gwero lalikulu la mafuta.
Ketosis si yachilengedwe komanso yotetezeka, komanso ndi yathanzi m'njira zambiri, zomwe zili pansipa.
udindo ketosis
Mosiyana ndi nthano zodziwika bwino zomwe zafotokozedwa pamwambapa, pali maubwino ambiri kutsatira zakudya za ketogenic ndikuyika thupi lanu mu ketosis. Kaya ndinu watsopano ku zakudya za ketogenic kapena mwakhala mukuzitsatira kwa zaka zambiri, ndikwabwino nthawi zonse kupeza zotsitsimutsa panjira zathanzi (komanso zotetezeka) zolowera ketosis.
Lowani mu ketosis mosamala
Ndikofunikira kuwonetsetsa kuti mumadya zakudya zonse komanso kukhala ndi chakudya chokwanira chamafuta, mapuloteni, ndi mafuta.
Kuchuluka kwake kumasiyana pang'ono kuchokera kwa munthu ndi munthu, koma kuonetsetsa kuti mumadya mafuta ambiri, komanso mapuloteni ochepa, ndikofunikira.
"Keto flu"
Choyipa chokha cha ketosis ndi mavuto zomwe anthu ena amakumana nazo thupi likasintha kuchoka ku glucose kupita ku ma ketoni kuti apange mphamvu. Izi nthawi zambiri zimatchedwa "chimfine” chifukwa amatengera zizindikiro za kachilombo ka chimfine monga:
- Kupweteka mutu
- Kukonda.
- Kumva kutopa.
- Kupanda chilimbikitso.
- Kusakwiya
- Kusokonezeka kapena chifunga mu ubongo.
- Mpweya woipa
Si zachilendo kukumana ndi izi mutangoyamba kudya zakudya za ketogenic kapena mutadya chakudya chachinyengo kapena kagayidwe kazakudya: thupi lanu likuwotcha glycogen wochuluka ndikubwereranso kuwotcha mafuta kuti mukhale mafuta.
Momwe mungapewere chimfine cha keto
Zizindikiro za chimfine cha keto nthawi zambiri zimatha pakatha sabata imodzi kapena ziwiri. Anthu ena samakumana ndi chimfine cha keto nkomwe. Komabe, kwa omwe amachita, pali njira zochepetsera chiopsezo cha zizindikiro, kuphatikizapo:
- Tomasi matupi a ketone: Kuchulukitsa kuchuluka kwa matupi a ketoni m'dongosolo lanu kumakuthandizani kuchepetsa mwayi kapena kuchuluka kwa nthawi yomwe mumakumana ndi chimfine cha keto. Mukhoza kuchepetsa zizindikiro za kusintha mofulumira kusiyana ndi kungodalira zakudya zochepa za carb.
- Imwani madzi ambiri: Ndikofunika kuti mukhale ndi hydrated. Imwani pafupifupi 360 ounces/2 g madzi m'mawa, makamaka ngati mumwa keto khofi kapena khofi yakuda, yomwe imataya madzi m'thupi, ndipo mumapitiriza tsiku lonse. Izi zingathandize kuchepetsa mutu ndi zizindikiro zina zosasangalatsa.
- Wonjezerani kumwa mchere: Impso zanu zimatulutsa sodium yambiri pazakudya za ketogenic, kotero mutha kukhala ndi kusowa kwa michere. Yesani kuwonjezera mchere wa Himalayan ku mbale zanu, imwani fupa msuzi tsiku lonse, onjezerani masamba pazakudya zanu, idyani nkhaka ndi udzu winawake, ndipo idyani mtedza wamchere (ndi moderation).
- Idyani zopatsa mphamvu ndi mafuta okwanira: Anthu ena amalakwitsa pongodula ma carbs ndikusawasintha ndi chilichonse, zomwe zimapangitsa kuti pakhale ma calorie otsika kwambiri omwe amawononga mahomoni anu komanso zosowa zanu za metabolic. Sungani zopatsa mphamvu zanu ndi ubongo wanu wodyetsedwa ndi mafuta ambiri athanzi, okonda mafuta. zakudya za ketogenic.
- Kuchita masewera olimbitsa thupi: Simungamve ngati kuchita masewera olimbitsa thupi kwambiri mukayamba kulowa mu ketosis, koma kuchita masewera olimbitsa thupi pafupipafupi kungathandize kuti kagayidwe kanu kagayidwe kake kakhale kokwanira kuthana ndi kusintha kwa ma carbs kupita ku ma ketones kuti mupeze mphamvu, zomwe zikutanthauza kuti kuvutika kochepa ndi chimfine ketogenic.
- Yesani matupi anu a ketone: Onetsetsani kuti mukulowadi mu ketosis, ndipo yesani pafupipafupi kuti muwonetsetse kuti mukadali mmenemo.
Pansi Pansi: Kodi Ketosis Ndi Yotetezeka?
Tsopano popeza tafotokoza nthano zapamwamba komanso kusamvetsetsana, mutha kudziwonera nokha kuti ketosis ndi yotetezeka komanso yathanzi mukamatsatira zakudya zokonzedwa bwino, zonse za ketogenic.
Kutsatira dongosolo lazakudya loyenera komanso lokonda keto, kuwongolera kudya kwanu kwamafuta, komanso kukhala ndi moyo wathanzi kudzakuthandizani kukhala ndi ketosis, zomwe zingathandize thupi lanu kugwira ntchito bwino.
Ngati mukufuna kudziwa kusiyana pakati pa zakudya za keto ndi zakudya zina, onani nkhani izi:
- Keto vs Paleo: Kodi ketosis ndiyabwino kuposa paleo?.
- Zakudya za Keto vs. Zakudya za Mediterranean.
- Zakudya za ketogenic vs. atkins zakudya.