Ingabe i-ketosis iphephile? Uma usanda kuqala uhambo lwakho lwe-keto futhi ungakacwaningi kahle i-ketosis, ungase uzibuze ukuthi i-ketosis iphephile yini.
Lapho lo mbuzo uphakama, abantu abaningi bafinyelela eziphethweni zabo kulokho abakuzwile kumuntu ovamile noma lokho abakuzwile i-ketoacidosis, inqubo yomzimba ehluke kakhulu kuleyo ye- ketosis.
Isikhathi sokusetha irekhodi liqonde futhi sikhanyisele ukudideka mayelana nokuphepha kwe- ketosis.
Kulesi sihloko, uzofunda konke mayelana nezinganekwane kanye nemibono eyiphutha mayelana nokulandela ukudla okune-carb ephansi ye-ketogenic, indlela yokubhekana ne-ketosis ngokuphepha, nokuthi ihluke kanjani ku-ketoacidosis ebulalayo.
Okuqukethwe
Imibono eyiphutha mayelana ne-ketosis
Kuningi okungelona iqiniso laphaya mayelana ne-ketosis okungalungile kuwe. Kulesi sigaba, izinganekwane ze-keto zizobhekwa futhi zichazwe ukuze ekugcineni ukwazi ukuphendula umbuzo, "Ingabe i-ketosis iphephile?"
I-Ketosis Health Myths
Izinganekwane ezivame kakhulu mayelana nokuthi i-ketosis ayiphephile noma ayinampilo ngokuvamile ifinyelela olwazini olunganembile. Nazi ezinye zezinganekwane eziphezulu zezempilo mayelana ne-ketosis nokuthi kungani zinephutha.
Inganekwane: Ukudla kwe-ketogenic kubangela isifo senhliziyo
Utshelwe ukuthi amafutha, ikakhulukazi amafutha agcwele, angabangela ukuqina kwemithambo nesifo senhliziyo. Kodwa-ke, ngokusho kocwaningo lwakamuva, izinzuzo zezempilo zesikhashana ezilandela ukudla okunamafutha amaningi zihlanganisa umthelela omuhle empilweni yenhliziyo.
Ucwaningo olufanayo luye lwabonisa ukuthi uma kuqhathaniswa nalabo abalandela ukudla okune-carb ephezulu, okunamafutha aphansi, abalandeli be-keto babethuthukise ukulala nokusebenza kwengqondo.
Ukudla kwe-ketogenic nakho kubonise imiphumela ethembisayo ekulawuleni ukukhuluphala ngokweqile, amazinga aphezulu e-cholesterol, uhlobo lwesifo sikashukela sohlobo loku-1, uhlobo lwesifo sikashukela sohlobo lwe-2, amazinga kashukela egazini, kanye nezimo zezokwelapha ze-neurodegenerative ezifana nesifo i-Alzheimer kanye nesifo sikaParkinson.
Inganekwane: Ayiphephile ezinso
Ngokuvamile uzozwa ukuthi ukudla okunamaprotheni amaningi kungandisa izici eziyingozi zokuthuthukisa izinkinga zezinso, futhi ukudla okune-ketogenic ngezinye izikhathi kufakwe kuleso sigaba.
Ukudla kwe-keto akunamaprotheni amaningi; igxile kakhulu ku amafutha enempilo (okufana nokwatapheya namafutha omnqumo) kanye nenani elimaphakathi leprotheyini elingeke lilayishe ngokweqile uhlelo lwakho.
Inganekwane: Uzolahlekelwa imisipha
Uma ulandela ama-macros akho futhi ugcine ukudla kwakho kwamafutha kuphezulu kanye nokudla kwamaprotheni okulinganiselwe, okuphinde kube yisisekelo sesimo esinempilo se-ketosis, ukulahlekelwa kwemisipha ngeke kube yinkinga. Umzimba wakho uzoqhubeka nokuvutha ama-ketones ukuze uthole uphethiloli ngaphandle kokusebenzisa umsipha wakho omncane.
I-ketosis yokudla okunomsoco empeleni isiza ukugcina futhi ivimbele izicubu zemisipha ukuthi zingabhidliki ( 1 ).
Inganekwane: Ngeke uthole ifayibha eyanele
Kunombono oyiphutha omkhulu wokuthi uma ulandela ukudla kwe-ketogenic konke okudlayo yinyama nebhotela.
Una Ukudla kwe-ketogenic Kwenziwe kahle, akugcini nje ngokusimama empilweni yakho yesikhashana neyesikhathi eside, kodwa futhi kuzohlinzeka ngawo wonke ama-micronutrients adingwa umzimba wakho (ngisho nalapho amaqembu athile okudla esuswa ekudleni kwakho).
I-Keto igxile ekudleni okunempilo, okubandakanya inqwaba yokudla, imifino ene-fibrous, namasaladi, konke okugcwele i-fiber yokudla.
Qiniseka ukuthi uhlola uhlu olugcwele lokudla ku- Ukudla kwe-ketogenic kanye nohlu lokuthenga Ukudla kwe-ketogenic, ukuze ukwazi ukufaka ukudla okulungile ukuze wenze ukudla kwakho kwe-ketogenic ngendlela efanele.
i-ketosis vs. I-Ketoacidosis
I-Ketoacidosis ingesinye sezizathu eziyinhloko abantu abazibuza ukuthi "Ingabe i-ketosis iphephile?".
Nakuba amagama afana, i-ketosis ne-ketoacidosis inomehluko omkhulu.
Nazi izincazelo eziyisisekelo zayo ngayinye:
- I-Ketosis iyinqubo engokwemvelo lapho umzimba uqala ukushisa ama-ketone ukuze uthole uphethiloli esikhundleni se-glucose.
- I-Ketoacidosis yisimo esiyingozi se-metabolic esingaba kuhlobo loku-1 lwesifo sikashukela uma ungawalawuli kahle amazinga akho e-insulin nokudla. Lokhu kwaziwa nangokuthi yi-ketoacidosis yesifo sikashukela noma i-DKA ( 2 ).
I-DKA ingenzeka nakubantu abanesifo sikashukela abagulayo. Kungakhathaliseki ukuthi yikuphi, kuhilela izinga eliphezulu kakhulu lama-ketones egazini okubangela ukuthi libe ne-asidi.
Ngokuphambene, i-ketosis iwushintsho oluphephile endleleni umzimba oshisa ngayo amandla okulethwa izinguquko ohlelweni lokudla komuntu.
Ekudleni okujwayelekile, umthombo wamandla ozenzakalelayo womzimba wakho amacarbohydrates. Kodwa ngokudla okuphansi kakhulu kwe-carb, amaprotheni aphakathi, amafutha amaningi e-ketogenic, umzimba wakho uqala ukushintsha kusuka ekushiseni ama-carbs kuya ekuphuleni amafutha, ukukhulula imizimba ye-ketone esetshenziswa njengomthombo oyinhloko wamafutha.
I-Ketosis ayiyona nje imvelo futhi iphephile, kodwa futhi inempilo ngezindlela eziningi, ezimbozwe ngezansi.
i-ketosis enesibopho
Ngokuphambene nezinganekwane ezithandwayo ezihlanganiswe ngenhla, kunezinzuzo eziningi zokulandela ukudla kwe-ketogenic nokubeka umzimba wakho ku-ketosis. Kungakhathaliseki ukuthi umusha ekudleni kwe-ketogenic noma usuneminyaka ukukulandela, kuhlale kukuhle ukuthola ukuvuselela ngezindlela ezinempilo (nephephile) zokungena ku-ketosis.
Ngena ku-ketosis ngokuphepha
Kubalulekile ukwenza isiqiniseko sokuthi udla ukudla okuphelele futhi ugcine izilinganiso ezifanele zamacarbohydrate, amaprotheni, namafutha.
Amanani ayahluka kancane kumuntu nomuntu, kodwa ukuqinisekisa ukuthi ukudla kwakho amafutha kuphezulu, futhi amaprotheni aphakathi nendawo, kuyisihluthulelo.
Umkhuhlane we-keto
Okuwukuphela kwemiphumela ye-ketosis yile imiphumela emibi abanye abantu ababhekana nakho lapho umzimba ushintsha usuka kushukela uye kuma-ketone ukuze uthole amandla. Lokhu kuvame ukubizwa ngokuthi "i-keto flu” ngoba ilingisa izimpawu zegciwane lomkhuhlane njenge:
- Ukuphathwa ikhanda
- Imikhuba emibi.
- Ezizwa ekhathele.
- Ukungabi nogqozi.
- Ukucasuka
- Ukudideka noma inkungu yobuchopho.
- Umoya omubi
Akuvamile ukuzwa lokhu lapho uqala ukudla okune-ketogenic noma ngemva kokudla kokukopela noma umjikelezo we-carb: umzimba wakho ushisa leyo glycogen eningi futhi ubuyela ekushiseni amafutha ukuze uthole uphethiloli futhi.
Ungawugwema kanjani umkhuhlane we-keto?
Izimpawu zomkhuhlane we-keto ngokuvamile ziyehla ngemva kwesonto noma amabili. Abanye abantu abakaze baphathwe yi-keto flu. Kodwa-ke, kulabo abenzayo, kunezindlela zokunciphisa ubungozi bezimpawu, kufaka phakathi:
- Amathe ama-ketones angaphandle: Ukwenyusa inani lama-ketones ohlelweni lwakho kukusiza ukuthi unciphise amathuba noma isikhathi lapho uhlangabezana ne-keto flu. Unganciphisa izimpawu zokuguquka ngokushesha kunokuthembela ekudleni okune-carb ephansi.
- Phuza amanzi amaningi: Kubalulekile ukuhlala unamanzi. Phuza cishe ama-ounces angu-360/2 g wamanzi ekuseni, ikakhulukazi uma uphuza ikhofi ye-keto noma ikhofi elimnyama, eliqeda amanzi emzimbeni, futhi uqhubeka usuku lonke. Lokhu kungasiza ekunciphiseni ubuhlungu bekhanda nezinye izimpawu ezingakhululekile.
- Khulisa ukudla kwakho usawoti: Izinso zakho zikhipha i-sodium eningi ekudleni kwe-ketogenic, ngakho-ke ungagcina usuntula izakhi. Zama ukufaka usawoti ophinki we-Himalayan ezitsheni zakho, phuza umhluzi wamathambo usuku lonke, engeza imifino ekudleni kwakho, udle ukhukhamba nesilimo esidliwayo esinamagatsha anamanzi, futhi udle amantongomane anosawoti (ngokulinganisela).
- Yidla ama-calories namafutha anele: Abanye abantu benza iphutha lokuvele bakhiphe ama-carbs futhi bangawafaki nanoma yini, okuholela ekwakhiweni kwekhalori ephansi kakhulu engalungile kuma-hormone akho nezidingo ze-metabolic. Gcina ama-calories akho nengqondo yakho yondlekile ngamafutha amaningi anempilo, angamafutha. ukudla kwe-ketogenic.
- Yenza ukuzivocavoca umzimba: Ungase ungazizwa uthanda ukuzivocavoca okuningi njengoba uqala ukungena ku-ketosis, kodwa ukuvivinya umzimba njalo kungasiza umzimba wakho ukwazi ukusingatha kangcono ukushintshwa kwe-carbs kuya kuma-ketones ukuze uthole amandla, okusho ukuthi ukuhlupheka okuncane okuvela ku-ketogenic yomkhuhlane.
- Hlola amazinga akho e-ketone: Qiniseka ukuthi ungena ngempela ku-ketosis, futhi uhlole kaningi ukuze uqiniseke ukuthi usekuyo.
Okubalulekile: Ingabe I-Ketosis Iphephile?
Manje njengoba sesihlanganise izinganekwane eziphezulu nokungaqondi kahle, ungazibonela ngokwakho ukuthi i-ketosis iphephile futhi inempilo lapho ulandela ukudla okuhlelwe kahle, okususelwe ekudleni okuphelele okusekelwe ekudleni.
Ukulandela uhlelo lokudla olunokulinganisela nolunobungani be-keto, ukulawula ukudla kwakho okunama-carbohydrate, nokugcina impilo enempilo kuzokugcina use-ketosis, okuzosiza umzimba wakho usebenze kahle.
Uma ufuna ukwazi umehluko phakathi kokudla kwe-keto nokunye ukudla, bheka lezi zihloko:
- I-Keto vs Paleo: Ingabe i-ketosis ingcono kune-paleo?.
- I-Keto Diet vs. Ukudla kwaseMedithera.
- Ukudla kwe-ketogenic vs. Ukudla kwe-atkins.