Nantsi into ethi UPhando malunga ne-Keto ngelixa uncancisa

Ngaba uyazi ukuba kungekudala emva kokuzalwa abantwana bangena kwimeko yendalo ye-ketosis?

Ewe, ufunda loo nto ilungileyo: uphando lubonisa ukuba abantwana abasandul 'ukuzalwa bakwi-ketosis kwaye bahlala kule meko eqhelekileyo, enempilo ngexesha lokuncelisa ( ¹ )( ² ).

Ukongezelela, uphando luqinisekisa ukuba ubisi lwebele oluvela koomama abanempilo ngokwenene lwenziwe ngamanqatha angama-50-60 ekhulwini. y I<em>cholesterol kubisi lwebele inika abantwana phantse ngokuphindwe kathandathu isixa esityiwa ngabantu abadala ekutyeni kwabo ( ³ ).

Ngoko ukuba iintsana zizalwe ngokwemvelo kwi-ketosis kwaye zizuze ekusebenziseni amafutha kunye ne-ketones kwi-fuel, kutheni kuya kuba yingxaki kumama onobuhlengikazi ukuba alandele ukutya kwe-ketogenic / indlela yokuphila?

Uphando luthini malunga neKeto ngelixa uncancisa?

Ngelishwa, uncwadi lwenzululwazi lwangoku olujikeleze ukutya kwe-ketogenic kunye nokuncancisa kulinganiselwe kakhulu.

Uphononongo luka-2009 luthelekisa ukutya okune-carbohydrate ephantsi, i-high-fat (LCHF) kunye ne-high-carbohydrate, i-fat-fat (HCLF) yokutya kubasetyhini abancancisayo. ⁴ ).

Nangona kunjalo, iinkcukacha zophononongo zibalulekile. Okokuqala, yayiluphononongo oluncinci kakhulu lwabasetyhini kunye neentsana zabo, olubandakanya abathathi-nxaxheba abasi-7 kuphela. Baye bafundiswa kabini ngokulandelelana okungahleliweyo kwiintsuku ze-8, bahlulwe yiveki enye okanye ezimbini.

Ngesinye isihlandlo, amabhinqa anikwa oko abaphandi bakubiza ngokuba kukutya okunamafutha amaninzi, okunekhabhohayidreti ephantsi. Kodwa oku kutya akunakwenzeka ukuba kubangele imeko ye-ketosis (i-30% ye-carbs kunye ne-55% ye-fat, ngelixa uninzi lwe-carb ephantsi okanye i-keto yokutya iquka ngaphantsi kwe-10% ye-carbs).

Kwesinye isihlandlo, bafumana i-carbohydrate ephezulu, ukutya okunamafutha aphantsi (i-60% yamandla avela kwi-carbohydrates kunye ne-25% kumafutha). Uphononongo aluthatheli ngqalelo umgangatho wokutya.

Iziphumo zolu phononongo zibonise oku kulandelayo:

• Kungakhathaliseki ukutya, ukuveliswa kobisi lwebele lwemihla ngemihla kunye nokuthathwa kobisi lwebele kwansuku zonke kwahlala kunjalo.
• Akukho nanye ukutya okunempembelelo kubisi lwelactose okanye iprotein concentration; Nangona kunjalo, ukuxinwa kwamafutha obisi kunye ne umthamo wamandla obisi wawuphezulu ngexesha lokutya okunamafutha aphezulu kunokuba ngexesha lokutya okuphezulu kwekhabhohayidrethi.
• Ukuthathwa kwamandla eentsana (kcal/day) kwakuphezulu ngexesha lokutya okunamafutha aphezulu kunexesha lokutya okune-carbohydrate eninzi.
• Uqikelelo oluqikelelwayo lwenkcitho yamandla kamama kunye nesixa senkcitho yamandla kamama kunye nomxholo wamandla obisi ibinkulu ngexesha lokutya okunamafutha aphezulu kunangexesha lokutya okunecarbohydrate eninzi.

Ngokusekelwe kwezi ziphumo, abaphandi baphetha ukuba oomama abancancisayo banokulahlekelwa ubunzima ngelixa bedla ukutya okunamafutha aphezulu kunokuba ngexesha lokutya okuphezulu kwe-carbohydrate ngaphandle kokuchaphazela ukuveliswa kobisi kwaye basanikezela iintsana zabo ngezondlo kunye namandla ayimfuneko ekuphuhlisweni okufanelekileyo.

Olunye uphando lwe-2016 luhlalutye ubungqina bempembelelo yesondlo sikamama ekubunjweni kobisi lwebele kwaye yagqiba ukuba:

Ulwazi olukhoyo malunga nesi sihloko lunqongophele kwaye luhlukene. "Uninzi lobungqina obusetyenziswayo ngoku kwizifundo zeklinikhi ukwenza izindululo zikhawulelwe kwizifundo ezixela kuphela imibutho engathanga ngqo." ( ⁵ ).

Ngokusekelwe kolu lwazi, akukho sizathu sokuba umama oncancisayo akakwazi ukulandela ukutya kwe-ketogenic kunye nendlela yokuphila.

Nangona kukho ezinye iingxelo ezibonisa ukuba abanye oomama baye bancitshiswa kwimveliso yobisi emva kokuhamba kwe-keto, oku kunokwenzeka ngenxa yezinto ezifana ukuphelelwa ngamanzi emzimbeni, ukungabikho kweekhalori ezaneleyo okanye izondlo kunye nokungabikho kokulungelelaniswa okunokwenzeka kwiimeko zokuthintelwa ngokukhawuleza kwe-carbohydrate.

Iingcebiso zokuncancisa okuchanekileyo ngelixa ulandela ukutya kwe-ketogenic

Ukuncancisa umntwana wakho kubalulekile, kwaye oomama abaninzi abafuni ukwenza nantoni na enokuphazamisa unikezelo lwakho. Sele sibonile ukuba unokulandela indlela yokuphila ye-ketogenic ngelixa uncancisa (kwaye inokukunceda ukuba ulahlekelwe bubunzima obufumene ngexesha lokukhulelwa), kodwa kufuneka uyenze ngokuchanekileyo. Nantsi indlela.

#1: Qala i-Keto kwangethuba

Xa uqala ukutya kwe-ketogenic, umzimba wakho kufuneka uhambe ngexesha lohlengahlengiso, kwaye unako ukuziva iimpawu ezifana nomkhuhlane, Oku kubizwa ngokuba "keto flu” yaye ukuba akuzange kwenzeke ngaphambili, usenokucinga ukuba kukho undonakele.

Awufuni ukuhamba ngeli xesha lohlengahlengiso Ngelixa Uzama ukufunda ubugcisa obuthile bokuncancisa, ke ukuba awuncancisi umntwana wakho okwangoku, musa ukulinda de ukhulelwe okanye uncancise: qalisa i-keto ngoku ukuze umzimba wakho ube nexesha lokufunda ukusebenzisa ngokufanelekileyo amanqatha kunye. iiketoni njengamafutha.

Ukongeza, ukutya kwe-keto kubonisiwe kwiimeko ezininzi ukonyusa amathuba okukhulelwa kunye negalelo kwindlela yokuphila esempilweni.

#2: Kuphephe ukuphelelwa ngamanzi emzimbeni

Oyena nobangela mkhulu wonikezelo lobisi oluphantsi kukungaseli amanzi aneleyo imini yonke.

Ukusela amanzi amaninzi kubaluleke kakhulu ukuvelisa ubisi olwaneleyo kuye nawuphi na umama oncancisayo, ngakumbi abo bane-keto ngenxa yokunyuka kwamanzi okuphuma kwi-carbohydrate ephantsi.

Umzimba wakho usebenzisa amanzi ongezelelweyo ukuvelisa ubisi lwebele kunye nokuphilisa ekubulalekeni okukhulu. Dibanisa oko kunye ne-hydration efunekayo ukuze ugcine i-electrolytes yakho ilungelelene kwi-keto yokutya kwaye uya kuzifumana ufuna ukusela amanzi amaninzi kunokuba ucinga ukuba uyawadinga; ngokuqinisekileyo ngaphezu kwangaphambi kokuba ube nomntwana wakho.

#3: Ungalibali izondlo zakho kunye ne-electrolytes

Ukufumana iivithamini ezaneleyo kunye neeminerali kubaluleke kakhulu ukuthintela naziphi na iziphumo ebezingalindelekanga ezingalunganga, ezinje ngentloko ebuhlungu, ukuphelelwa ngamandla, okanye ukuba buhlungu.

Jonga Oku kubhaliwe ukujonga nzulu kwiivithamini ezahlukeneyo kunye neeminerali ezifunekayo ukwenza ukutya kwe-ketogenic eyenziwe kakuhle.

#4: Yitya iikhalori ezaneleyo, ngakumbi amafutha akumgangatho ophezulu

Kubalulekile ukuqiniseka ukuba unonikezelo lwamandla rhoqo imini yonke kuwe nosana lwakho.

Ukutya isixa esaneleyo seekhalori kunye namafutha asemgangathweni ofanelekileyo kuya kuba sesinye isitshixo ekuveliseni izixa ezinempilo zobisi kunye nokondla nobabini kunye nosana lwakho. Uthethwano Oku kubhaliwe kuluhlu lwamafutha akumgangatho ophezulu ukuba afakwe kwisidlo sakho.

#5: Yitya ifayibha kunye nemifuno eyaneleyo

Ukufumana imifuno eyaneleyo kunye nefayibha kubaluleke kakhulu kwimpilo yakho nakwimpilo/uphuhliso lomntwana wakho.

Qinisekisa ukuba uyadla imifuno emininzi ukuqinisekisa ukutya okwaneleyo kweephytochemicals ezithile kunye ne-antioxidants.

Ukuba awunalo ixesha lokulungisa imifuno (kuba ngokunyanisekileyo, ukunyamekela umntwana kuthatha ixesha elide!) Sebenzisa isongezelelo semifuno kwisondlo.

#6: Zama ukutya okuphakathi kwe-carb ephantsi endaweni ye-keto engqongqo

Ukuba unengxaki yokuvelisa ubisi olwaneleyo, zama ukuqala nge-50-75 grams ye-carbs ngosuku kwaye unciphise ngokucothayo i-carbs yonke imihla (yithi 5-10 grams) kwaye ulandelele ukuba ichaphazela njani unikezelo lwakho lobisi.

Qinisekisa ukuba ufumana i-carbs yakho kwimithombo ephilileyo, efana neninzi yemifuno, amandongomane, imbewu kunye namaqunube.

Gwema isonka, i-pasta kunye nezinye i-carbohydrates ecocekileyo.

#7: Landela umkhondo wokutya / isiselo sakho kunye nokuveliswa kobisi lwemihla ngemihla

Sebenzisa i-app efana MyFitnessPal o MyMacros + ukugcina umkhondo wokutya kunye neziselo ozisebenzisayo; Oku kuya kwenza kube lula kuwe ukulandelela ikhalori yakho kunye ne-fat intake ngokumalunga nomyinge wobisi owuvelisayo ngosuku ngalunye ukuze ukwazi ukulungelelanisa ngokufanelekileyo.

Ungaphinda uzame ukulandelela imveliso yakho yobisi yemihla ngemihla. Kukho iindlela ezimbini zokwenza oku.

Enye indlela kukukhupha kunye nokondla umntwana wakho ubisi lwebele oluncancisiweyo kangangeentsuku ezimbalwa. Ungasebenzisa i-app efana Baby Connect ukulandelela imveliso yakho.

Nangona kunjalo, khumbula ukuba abantwana bapompa ubisi obuninzi kunempompo, kwaye umgangatho wepompo yakho yebele uchaphazela ukubonelela kwakho. Kwakhona, khumbula ukuba abafazi abaninzi bayayiphepha inaliti engqongqo kuba inokukhokelela ekunciphiseni ukuveliswa kobisi. Kodwa wonke umama nomntwana bahlukile.

Enye indlela yokujonga ukuba ungakanani na ubisi oluvelisayo kukubeka usana lwakho kwisikali sosana phambi nasemva kokuncancisa ngalunye kwaye uqaphele umahluko.

Njengoko kukho nakuphi na ukutya, kwanokutya kwe-ketogenic, akukho "ubungakanani obufanayo buhambelana nayo yonke into". Ukuba umamela umzimba wakho kwaye uphumeze iingcebiso ezichazwe ngasentla, uya kuba kwindlela elungileyo eya kuhambo olunempilo nolwanelisayo lokuncancisa.