Ukuzila ukutya okuNgaphakathi kwe-Keto: Inxulumana njani ne-Keto Diet

Izihloko ze-ketosis kunye nokuzila ngokukhawuleza zihambelana ngokusondeleyo kwaye zihlala ziwela kwincoko efanayo. Oku kungenxa yokuba ukuzila ukutya kunokuba luncedo ukukunceda ufezekise i-ketosis. Kodwa ngaba kukho into efana ne-keto intermittent fasting?

Kanye njengokuba ukuqina, ukuzilolonga ixesha elide (ingakumbi uqeqesho lwe-HIIT okanye ukuphakamisa ubunzima) kunokunceda ukuphembelela imeko ye-ketogenic, ukuzila ukutya okwethutyana kunokukunceda ukuba ungene kwi-ketosis ngokukhawuleza kunokuzila ukutya. landela ukutya kwe-ketogenic yedwa.

Kukho ukugqithelana okuninzi phakathi kokuzila okuphakathi kunye nokutya okune-carb ephantsi, oya kufunda ngako kwesi sikhokelo.

Yintoni i-ketosis?

ketosis yinkqubo yokutshisa imizimba yeketone ukuze ibe namandla.

Kukutya okuqhelekileyo, umzimba wakho utshisa i-glucose njengomthombo wawo oyintloko wamafutha. I-glucose egqithisileyo igcinwa njenge-glycogen. Xa umzimba wakho unqatshelwe i-glucose (ngenxa yokuzivocavoca, ukuzila ukutya okuphakathi, okanye ukutya okune-ketogenic), iya kujika kwi-glycogen ukuze ibe namandla. Kuphela emva kokuba i-glycogen iphelile apho umzimba wakho uqala ukutshisa amanqatha.

Omnye ukutya kwe ketogenic, okuyi-carb ephantsi, ukutya okunamafutha amaninzi, kudala utshintsho lwe-metabolic oluvumela umzimba wakho ukuba uphule amanqatha kwimizimba ye-ketone esibindini ukuze ube namandla. Kukho imizimba emithathu engundoqo ye-ketone efunyenwe egazini, umchamo, kunye nokuphefumula:

• I-acetoacetate: I-ketone yokuqala yenziwa. Iyakwazi ukuguqulwa kwi-beta-hydroxybutyrate okanye iguqulelwe kwi-acetone.
• Iacetone: Idalwe ngokuzenzekelayo ukusuka kwi-acetoacetate yokubola. Yeyona ketone iguquguqukayo kwaye ihlala ibonwa emoyeni xa umntu eqala ukungena kwi-ketosis.
• I-Beta-hydroxybutyrate (BHB): Le yi-ketone esetyenziselwa amandla kwaye ininzi kakhulu egazini kanye ngokupheleleyo kwi-ketosis. Ikwaluhlobo olufumaneka kwi iiketoni zangaphandle nento abayilinganiselayo iimvavanyo zegazi keto.

Ukuzila ukutya okwethutyana kunye nobudlelwane bayo ne-ketosis

Ukuzila ukutya okungapheliyo Kubandakanya ukutya kuphela ngexesha elithile kwaye ungatyi kwiiyure eziseleyo zosuku. Bonke abantu, nokuba bayayazi okanye akunjalo, bazila ukutya ubusuku bonke ukusuka kwisidlo sakusihlwa ukuya kwisidlo sakusasa.

Izibonelelo zokuzila ukutya zisetyenziswe ngamawaka eminyaka kwi-Ayurveda kunye ne-Traditional Chinese Medicine njengendlela yokunceda ukusetha kwakhona imetabolism yakho kunye nokuxhasa inkqubo yakho yesisu emva kokutya.

Kukho iindlela ezininzi zokuzila ukutya okuphakathi, kunye namaxesha ahlukeneyo:

• Ixesha lokuzila ukutya kwe-16-20 iiyure.
• Ndizila ukutya ngezinye iintsuku.
• Iiyure ezingama-24 ngokukhawuleza ngokukhawuleza.

Ukuba ufuna ukuqala ukuzila ukutya, inguqulelo edumileyo yi keto 16/8 indlela yokuzila ukutya okwethutyana, apho utya ngaphakathi kwefestile yokutya yeeyure ezisi-8 (umzekelo, i-11 ukuya kweyesi-7 ebusuku), ilandelwa yifestile ye-16 yeeyure zokuzila.

Ezinye iishedyuli zokuzila ziquka i-20/4 okanye i-14/10 iindlela, ngelixa abanye abantu bakhetha ukwenza usuku olupheleleyo lwe-24-iyure yokuzila ukutya kanye okanye kabini ngeveki.

Ukuzila ukutya okwethutyana kunokukufaka kwi-ketosis ngokukhawuleza kuba iiseli zakho ziya kukhawuleza zisebenzise iivenkile zakho ze-glycogen kwaye emva koko ziqalise ukusebenzisa amanqatha akho agciniweyo kwifutha. Oku kukhokelela ekukhawulezisweni kwenkqubo yokutshisa amanqatha kunye nokunyuka kwamanqanaba e-ketone.

ketosis vs. ukuzila ukutya okwethutyana: uncedo lomzimba

Zombini ukutya kwe-keto kunye nokuzila ukutya okwethutyana kunokuba zizixhobo ezisebenzayo zoku:

• Ukwehla kobunzima obunempilo.
• Ukulahleka kwamafutha, kungekhona ukulahleka kwemisipha.
• Ukulinganisa amanqanaba e-cholesterol.
• Ukuphucula uvakalelo lwe-insulin.
• Gcina amanqanaba eswekile yegazi ezinzile.

I-Keto yokuLahla kobunzima, ukuLahla kwaMatye, kunye ne-Cholesterol ephuculweyo

La Idayeta keto ukunciphisa kakhulu ukutya kwakho kwekhabhohayidrethi, kunyanzele umzimba wakho ukuba utshise amanqatha endaweni yeglucose. Oku kuyenza ibe sisixhobo esisebenzayo kungekuphela nje ekunciphiseni ubunzima, kodwa nasekulawuleni isifo seswekile, ukunganyangeki kwe-insulin, kunye nesifo sentliziyo ( ¹ )( ² )( ³ ).

Ngelixa iziphumo zomntu ngamnye zihluka, ukutya kwe-keto kuye kwakhokelela ekunciphiseni ubunzima kunye nepesenti yamafutha omzimba kwiimeko ezininzi.

Kuphononongo lwe-2017, abathathi-nxaxheba abalandela isicwangciso sokutya se-carb ephantsi kakhulu banciphisa ubunzima bomzimba, ipesenti yamafutha omzimba, kunye nobunzima be-fat mass, ukulahlekelwa ngumyinge we-7,6 pounds kunye ne-2.6% yamafutha omzimba ngelixa igcinwe ubunzima bezihlunu ezibhityileyo.

Ngokufanayo, uphando olwenziwa ngo-2.004 olujonga iziphumo zexesha elide lokutya kwe-keto kubantu abatyebileyo bafumanisa ukuba ubunzima babo kunye nomzimba wabo wehla kakhulu kwiminyaka emibini. Abo banciphisa kakhulu i-carbohydrate yabo babone ukuncipha okukhulu kwi-LDL (embi) i-cholesterol, i-triglycerides, kunye nokuphucula ukuvakalelwa. a insulin.

Kwi-2.012, uphando luqhathanise ukutya kwe-ketogenic kunye nokutya okungaphantsi kweekhalori kubantwana abatyebileyo kunye nabantu abadala. Iziphumo zabonisa ukuba abantwana abalandela ukutya kwe-keto balahlekelwe kakhulu ubunzima bomzimba, ubunzima bamafutha, kunye nesingqi sesinqe. Baye babonisa ukuhla okumangalisayo kumanqanaba e-insulin, i-biomarker yohlobo lwe-2 yeswekile ( ⁴ ).

Ukuzila ukutya okwethutyana ngenxa yokulahleka kwamafutha kunye nokugcinwa kobunzima bemisipha

Uphando lubonise ukuba ukuzila ukutya okwethutyana kunokuba sisixhobo esisebenzayo sokunciphisa umzimba, ngamanye amaxesha nokuba luncedo ngakumbi kunokuthintela ukutya kwakho kwekhalori.

Kwisifundo esinye, ukuzila ukutya okuphakathi kwaboniswa ukuba kusebenza njengokunciphisa ikhalori eqhubekayo ekulweni nokutyeba. Kwizifundo eziqhutywe yi-NIH, ukulahlekelwa kwesisindo kwabikwa ngaphezu kwe-84% yabathathi-nxaxheba, kungakhathaliseki ukuba yiyiphi ishedyuli yokuzila abayikhethayo ( ⁵ )( ⁶ ).

Njenge-ketosis, ukuzila ukutya okwethutyana kunokukhuthaza ukulahleka kwamafutha ngelixa ugcina ubunzima bemisipha. Kolunye uphando, abaphandi baphetha ngokuthi abantu abazila ukutya babeneziphumo ezingcono zokulahlekelwa kwesisindo (ngelixa begcina imisipha) kunabo balandela ukutya okuphantsi kweekhalori, nangona i-caloric intake iphelele. enjalo.

ketosis vs. ukuzila ukutya okwethutyana: uncedo lwengqondo

Ngaphandle kwezibonelelo zabo zomzimba, zombini ukuzila ukutya okwethutyana kunye ne-ketosis zibonelela ngeenzuzo ezahlukeneyo zengqondo. Zombini zingqinwe ngokwenzululwazi ukuba ( ⁷ )( ⁸ ).

• Yandisa inkumbulo.
• Ukuphucula ukucaca kwengqondo kunye nokugxila.
• Thintela izifo zemithambo-luvo ezifana ne-Alzheimer kunye nokuxhuzula.

Keto ukuphucula inkungu yengqondo kunye nenkumbulo

Kukutya okusekwe kwicarbohydrates, ukuguquguquka kumanqanaba eswekile yegazi kunokubangela ukuguquguquka kumanqanaba amandla, oku kwaziwa njengokunyuka kweswekile kunye nokuqhekeka kweswekile. Kwi-ketosis, ingqondo yakho isebenzisa umthombo ongaguqukiyo wamafutha: iiketones ezivela kwiivenkile zakho zamafutha, okukhokelela kwimveliso engcono kunye nokusebenza kwengqondo.

Oku kungenxa yokuba ingqondo yakho lelona lungu lidla amandla emzimbeni wakho. Xa unesinikezelo esicocekileyo, esizinzileyo samandla e-ketone, oku kunokunceda ingqondo yakho isebenze ngokugqibeleleyo ( ⁹ ).

Ngaphezulu koko, ii-ketones zingcono ekukhuseleni ingqondo yakho. Uphononongo lubonisa ukuba imizimba ye-ketone inokuba neepropathi ze-antioxidant ezikhusela iiseli zengqondo kwiiradicals zasimahla, uxinzelelo lwe-oxidative kunye nomonakalo.

Kuphononongo lwabantu abadala abaneengxaki zememori, ukwandisa i-BHB ketones egazini kuncede ukuphucula ukuqonda.

Ukuba unobunzima bokuhlala ugxile, ii-neurotransmitters zakho zinokuba netyala. Ingqondo yakho inee-neurotransmitters ezimbini eziphambili: glutamate y GABA.

I-Glutamate ikunceda wenze iinkumbulo ezintsha, ufunde iikhonsepthi ezintsonkothileyo, kwaye inceda iiseli zengqondo yakho zinxibelelane.

I-GABA yinto enceda ukulawula i-glutamate. I-Glutamate inokubangela ukuba iiseli zengqondo zithethe kakhulu. Ukuba oku kuyenzeka rhoqo, kunokubangela ukuba iiseli zengqondo ziyeke ukusebenza kwaye ekugqibeleni zife. I-GABA ikhona ukulawula kunye nokunciphisa i-glutamate. Xa amanqanaba e-GABA ephantsi, i-glutamate ilawula phezulu kwaye ufumana inkungu yengqondo ( ¹⁰ ).

Imizimba yeKetone inceda ukuthintela ukonakala kweeseli zobuchopho ngokwenza i-glutamate engaphezulu kwi-GABA. Kuba ii-ketones zonyusa i-GABA kwaye zinciphisa i-glutamate, zinceda ukuthintela ukonakala kweeseli, ukunqanda ukufa kweeseli, kunye nokuphucula ukugxila kwengqondo.

Ngamanye amagama, iiketoni zinceda ukugcina i-GABA yakho kunye namanqanaba e-glutamate alungelelene ukuze ingqondo yakho ihlale ibukhali.

Iziphumo zokuzila ngokukhawuleza kumanqanaba oxinzelelo kunye nomsebenzi wokuqonda

Ukuzila ukutya kubonakaliswe ukuphucula inkumbulo, ukunciphisa uxinzelelo lwe-oxidative, kunye nokugcina amandla okufunda ( ¹¹ )( ¹² ).

Izazinzulu zikholelwa ukuba ukuzila ukutya okwethutyana kuyasebenza ngokunyanzela iiseli zakho ukuba zisebenze ngcono. Ngenxa yokuba iiseli zakho ziphantsi koxinzelelo oluncinci ngexesha lokuzila ukutya, iiseli ezingcono kakhulu ziqhelana nolu xinzelelo ngokuphucula amandla abo okumelana, ngelixa iiseli ezibuthathaka zifa. Le nkqubo ibizwa i-autophagy ( ¹³ ).

Oku kufana noxinzelelo olufunyanwa ngumzimba wakho xa usiya ejimini. Umthambo luhlobo loxinzelelo oluthi umzimba wakho unyamezele ukuze ubengcono kwaye womelele, ukuba nje ufumana ukuphumla okwaneleyo emva kokusebenza kwakho. Oku kusebenza nasekuzileni ngokukhawuleza kwaye ukuba nje uqhubeka nokutshintshana phakathi kokutya rhoqo kunye nokuzila ukutya, unokuqhubeka eluncedo kuye.

Konke oku kuthetha ukuba i-keto intermittent fasting dibation inamandla kwaye inokunceda ukuphucula umsebenzi wakho wokuqonda, ngenxa yemiphumo ekhuselayo kunye neyomelezayo yee-ketones, kunye noxinzelelo oluncinci lwamaselula olubangelwa ukuzila ukudla.

UQhagamshelwano lokuzila ukutya kweKeto ngeThutyana

Ukutya kwe-ketogenic kunye nokuzila ukutya okuphakathi kwabelwana ezininzi zeenzuzo zempilo ezifanayo kuba zombini iindlela zinokuba nesiphumo esifanayo: imeko ye-ketosis.

I-Ketosis inezibonelelo ezininzi zomzimba nezengqondo, ukusuka kubunzima kunye nokuncipha kwamafutha ukuya kumanqanaba aphuculweyo oxinzelelo, ukusebenza kwengqondo, kunye nobomi obude.

Nangona kunjalo, kubalulekile ukuqaphela ukuba ukuba uthatha indlela ethambileyo kwi-keto fasting, umzekelo ukutya ngaphakathi kwe-8-yure yefestile, mhlawumbi awuyi kungena kwi-ketosis (ingakumbi ukuba udla i-carbs eninzi ngelo xesha). ).

Ayinguye wonke umntu ozama ukuzila ukutya ojonge ukungena kwi-ketosis. Ngapha koko, ukuba umntu ozila ukutya utya ukutya okune-carb ephezulu, kukho ithuba elihle lokuba akanakuze angene kwi-ketosis.

Ngakolunye uhlangothi, ukuba i-ketosis yinjongo, ungasebenzisa ukuzila ngokukhawuleza kwe-keto njengesixhobo sokufika apho kwaye uphucule impilo yakho yonke.

Ukuba umtsha kwi-keto kwaye ungathanda iingcebiso eziluncedo malunga nokuba ungaqala njani, nazi izikhokelo ezimbalwa zabaqalayo ukukunceda ukuba uqalise:

• I-Keto Diet yabaqalayo: Isikhokelo esipheleleyo kwi-Ketogenic Diet.
• Ukutya kwe-Keto: Imenyu epheleleyo ye-Keto Diet yabaqalayo.

Ukuba awuqinisekanga ukuba zeziphi iintlobo zezitya onokuthi ube nazo kwi-keto, nazi ezinye iiresiphi ezimnandi onokuzongeza kwisicwangciso sakho sokutya:

• keto enetyuwa caramel waffles iresiphi.
• Iresiphi yeAvocado Brownie yasimahla yeswekile.
• I-MCT Oyile yomgubo weCinnamon Smoothie.