Ukuzila Ukudla Kwe-Keto: Ukuthi Ihlobana Kanjani Nokudla Kwe-Keto

Izihloko ze-ketosis nokuzila ukudla okuphakathi zihlobene eduze futhi ngokuvamile ziwela engxoxweni efanayo. Lokhu kungenxa yokuthi ukuzila ukudla kungaba umkhuba owusizo wokukusiza uzuze i-ketosis. Kodwa ingabe ikhona into efana ne-keto intermittent fasting?

Njengoba nje ukuzivocavoca okujulile, isikhathi eside (ikakhulukazi ukuqeqeshwa kwe-HIIT noma ukuphakamisa isisindo) kungasiza ukuheha isimo se-ketogenic, ukuzila ukudla okuphakathi kungakusiza ukuthi ungene ku-ketosis ngokushesha kunokuzila ukudla. landela ukudla kwe-ketogenic yedwa.

Kunokugqagqana okuningi phakathi kokuzila ukudla okuphakathi kanye nokudla okune-carb ephansi, ozofunda ngakho kulo mhlahlandlela.

Iyini i-ketosis?

i-ketosis inqubo yokushiswa kwemizimba ye-ketone ukuze ibe namandla.

Ngokudla okuvamile, umzimba wakho ushisa i-glucose njengomthombo wawo omkhulu wamafutha. I-glucose eyengeziwe igcinwa njenge-glycogen. Lapho umzimba wakho uncishwa i-glucose (ngenxa yokuzivocavoca umzimba, ukuzila ukudla ngezikhathi ezithile, noma ukudla okune-ketogenic), uzophendukela ku-glycogen ukuze uthole amandla. Kuphela ngemva kokuba i-glycogen isiphelile lapho umzimba wakho uqala ukushisa amafutha.

Una Ukudla kwe-ketogenic, okuyi-carb ephansi, ukudla okunamafutha amaningi, kudala ukushintshwa kwe-metabolic okuvumela umzimba wakho ukuthi uhlukanise amafutha abe yimizimba ye-ketone esibindini ukuze uthole amandla. Kunemizimba emithathu eyinhloko ye-ketone etholakala egazini, emchameni, nasemphefumulweni:

• I-acetoacetate: I-ketone yokuqala izokwakhiwa. Ingaguqulelwa ku-beta-hydroxybutyrate noma iguqulelwe ku-acetone.
• I-acetone: Kudalwe ngokuzenzakalelayo kusuka ekuboleni kwe-acetoacetate. Iyi-ketone eguquguquka kakhulu futhi ivame ukubonakala emoyeni lapho othile engena okokuqala kwi-ketosis.
• I-Beta-hydroxybutyrate (BHB): Lena i-ketone esetshenziselwa amandla futhi ivame kakhulu egazini uma igcwele i-ketosis. Futhi kuwuhlobo olutholakala ku ama-ketones angaphandle nalokho abalinganisa ngakho ukuhlolwa kwegazi kwe-keto.

Ukuzila ukudla okungapheli kanye nobudlelwano bayo ne-ketosis

Ukuzila ukudla okungapheli Kubandakanya ukudla kuphela phakathi nenkathi ethile yesikhathi futhi ungadli phakathi namahora asele osuku. Bonke abantu, kungakhathaliseki ukuthi bayakwazi noma cha, bazila ukudla ebusuku kusukela ekudleni kuya kwasekuseni.

Izinzuzo zokuzila ukudla zisetshenziswe izinkulungwane zeminyaka ku-Ayurveda kanye Nemithi Yendabuko YaseShayina njengendlela yokusiza ukusetha kabusha i-metabolism yakho nokusekela isimiso sakho samathumbu ngemva kokudla kakhulu.

Kunezindlela eziningi zokuzila ukudla okuphakathi, ezinezikhathi ezihlukene:

• Isikhathi sokuzila amahora angama-16-20.
• Ngizila ukudla ngezinye izinsuku.
• Amahora angu-24 nsuku zonke ngokushesha.

Uma ufuna ukuqala ukuzila ukudla, inguqulo edumile iyona keto 16/8 indlela yokuzila ukudla okuphakathi, lapho udla khona phakathi kwewindi lokudla lamahora angu-8 (ngokwesibonelo, ngo-11 ekuseni ukuya ku-7 p.m.), kulandelwa iwindi lokuzila ukudla lamahora angu-16.

Amanye amashejuli wokuzila ukudla ahlanganisa izindlela ze-20/4 noma 14/10, kuyilapho abanye abantu bekhetha ukwenza usuku olugcwele lokuzila ukudla kwamahora angu-24 kanye noma kabili ngesonto.

Ukuzila ukudla ngezikhathi ezithile kungakufaka ku-ketosis ngokushesha ngoba amaseli akho azosebenzisa ngokushesha izitolo zakho ze-glycogen bese eqala ukusebenzisa amafutha owagcinile ukuze enze uphethiloli. Lokhu kuholela ekusheshisweni kwenqubo yokushiswa kwamafutha kanye nokwanda kwamazinga e-ketone.

i-ketosis vs. ukuzila ukudla ngezikhathi ezithile: izinzuzo zomzimba

Kokubili ukudla kwe-keto nokuzila ukudla ngezikhathi ezithile kungaba amathuluzi asebenzayo:

• Ukuncipha kwesisindo okunempilo.
• Ukulahlekelwa amafutha, hhayi ukulahlekelwa kwemisipha.
• Linganisa amazinga e-cholesterol.
• Thuthukisa ukuzwela kwe-insulin.
• Gcina amazinga kashukela egazini ezinzile.

I-Keto Yokunciphisa Isisindo, Ukulahlekelwa Kwamafutha, kanye Ne-Cholesterol Ethuthukisiwe

La ukudla kwe-keto kunciphisa kakhulu ukudla kwakho ama-carbohydrate, okuphoqa umzimba wakho ukuba ushise amafutha esikhundleni seglucose. Lokhu kuyenza ibe ithuluzi eliphumelelayo hhayi nje lokwehlisa isisindo, kodwa futhi nokulawula isifo sikashukela, ukumelana ne-insulin, kanye nesifo senhliziyo ( ¹ )( ² )( ³ ).

Nakuba imiphumela ngayinye ihlukahluka, ukudla kwe-keto kuye kwaholela ngokungaguquki ekwehliseni isisindo namaphesenti wamafutha omzimba kuzo zonke izimo eziningi.

Ocwaningweni lwango-2017, ababambiqhaza abalandela uhlelo lokudla lwe-carb ephansi behlisa kakhulu isisindo somzimba, iphesenti lamafutha omzimba, nesisindo samafutha, belahlekelwa isilinganiso samakhilogremu angama-7,6 kanye no-2.6% wamafutha omzimba ngenkathi igcinwe imisipha ethambile.

Ngokufanayo, ucwaningo lwango-2.004 olubheka imiphumela yesikhathi eside yokudla kwe-keto kubantu abakhuluphele kwathola ukuthi isisindo sabo nomzimba wabo wehla kakhulu phakathi neminyaka emibili. Labo abanciphisa kakhulu ukudla kwabo ama-carbohydrate babone ukwehla okukhulu kwe-LDL (embi) cholesterol, ama-triglycerides, kanye nokuzwela okuthuthukisiwe. a i-insulin.

Ngo-2.012, ucwaningo lwaqhathanisa ukudla kwe-ketogenic nokudla ama-calories ambalwa ezinganeni ezikhuluphele kanye nabantu abadala. Imiphumela yabonisa ukuthi izingane ezilandela ukudla kwe-keto zilahlekelwe isisindo somzimba esengeziwe, isisindo samafutha kanye nesiyingi esiphelele sokhalo. Baphinde bakhombisa ukwehla okukhulu kwamazinga e-insulin, i-biomarker yohlobo 2 lwesifo sikashukela ( ⁴ ).

Ukuzila ukudla okungapheli kokulahlekelwa kwamafutha kanye nokugcinwa kwesisindo somzimba

Ucwaningo luye lwabonisa ukuthi ukuzila ukudla ngezikhathi ezithile kungaba ithuluzi eliphumelelayo lokulahlekelwa isisindo, ngezinye izikhathi liwusizo nakakhulu kunokukhawulela nje ukudla kwakho kwekhalori.

Kolunye ucwaningo, ukuzila ukudla ngezikhathi ezithile kwaboniswa kuphumelela njengokuvinjelwa kwekhalori okuqhubekayo ekulweni nokukhuluphala. Ezifundweni ezenziwa yi-NIH, ukuncipha kwesisindo kubikwe ngaphezu kwe-84% yabahlanganyeli, kungakhathaliseki ukuthi yisiphi isimiso sokuzila abasikhethayo ( ⁵ )( ⁶ ).

Njenge-ketosis, ukuzila ukudla ngezikhathi ezithile kungakhuthaza ukulahlekelwa kwamafutha ngenkathi kugcinwa imisipha ethambile. Kolunye ucwaningo, abacwaningi baphetha ngokuthi abantu abazila ukudla babe nemiphumela engcono yokulahlekelwa kwesisindo (ngenkathi begcina imisipha) kunalabo abalandela ukudla okunekhalori ephansi, nakuba ukudla okuphelele kwe-caloric kwaba. okufanayo.

i-ketosis vs. ukuzila ukudla okuphakathi: izinzuzo zengqondo

Ngaphandle kwezinzuzo zabo zomzimba, kokubili ukuzila ukudla ngezikhathi ezithile kanye ne-ketosis kunikeza izinzuzo ezihlukahlukene zengqondo. Kokubili kufakazelwe ngokwesayensi ukuthi ( ⁷ )( ⁸ ).

• Khulisa inkumbulo.
• Thuthukisa ukucaca kwengqondo nokugxila.
• Vimbela izifo zemizwa njenge-Alzheimer's kanye nesifo sokuwa.

I-Keto ukuthuthukisa inkungu yobuchopho nenkumbulo

Ekudleni okusekelwe kuma-carbohydrate, ukushintshashintsha kwamazinga kashukela egazini kungabangela ukushintshashintsha kwamazinga wamandla, lokhu kwaziwa njengokunyuka kukashukela kanye nokushayisana kukashukela. Ku-ketosis, ubuchopho bakho busebenzisa umthombo wamafutha ongashintshi: ama-ketones avela ezitolo zakho zamafutha, okuholela ekukhiqizeni okungcono nokusebenza kwengqondo.

Lokhu kungenxa yokuthi ubuchopho bakho buyisitho esidla amandla kakhulu emzimbeni wakho. Lapho unikezwa amandla ahlanzekile futhi aqinile e-ketone, lokhu kungasiza ubuchopho bakho busebenze kahle kakhulu ( ⁹ ).

Ngaphezu kwalokho, ama-ketones angcono ekuvikeleni ubuchopho bakho. Ucwaningo lubonisa ukuthi imizimba ye-ketone ingaba nezakhiwo ze-antioxidant ezivikela amangqamuzana obuchopho kuma-radicals mahhala, ukucindezeleka okwenziwe nge-oxidative kanye nomonakalo.

Esicwaningweni sabantu abadala abanezinkinga zenkumbulo, ukwanda kwe-BHB ketones egazini kwasiza ukuthuthukisa ukuqonda.

Uma unenkinga yokuhlala ugxilile, ama-neurotransmitters akho angase abe necala. Ubuchopho bakho bunama-neurotransmitters amabili ayinhloko: i-glutamate y Gaba.

I-Glutamate ikusiza ukuthi wakhe izinkumbulo ezintsha, ufunde imiqondo eyinkimbinkimbi, futhi isiza amaseli akho obuchopho ukuthi axhumane.

I-GABA yiyona esiza ukulawula i-glutamate. I-Glutamate ingabangela amangqamuzana obuchopho ukuba abaze kakhulu. Uma lokhu kwenzeka kaningi, kungabangela amangqamuzana obuchopho ukuthi ayeke ukusebenza futhi ekugcineni afe. I-GABA ikhona ukulawula nokunciphisa i-glutamate. Lapho amazinga e-GABA ephansi, i-glutamate ibusa phezulu futhi uhlangabezana nenkungu yobuchopho ( ¹⁰ ).

Imizimba yeKetone isiza ukuvikela ukulimala kwamangqamuzana obuchopho ngokucubungula i-glutamate eyeqile ibe yi-GABA. Njengoba ama-ketones akhulisa i-GABA futhi ehlisa i-glutamate, asiza ukuvikela ukulimala kwamaseli, agweme ukufa kwamangqamuzana, futhi athuthukise impilo yakho. ukugxila kwengqondo.

Ngamanye amazwi, ama-ketones asiza ukugcina i-GABA yakho kanye namazinga e-glutamate elinganisela ukuze ubuchopho bakho buhlale bubukhali.

Imithelela yokuzila ukudla ngezikhathi ezithile emazingeni okucindezeleka nokusebenza kwengqondo

Ukuzila ukudla kukhonjisiwe ukuthuthukisa inkumbulo, ukunciphisa ukucindezeleka okwenziwe nge-oxidative, nokugcina amakhono okufunda ( ¹¹ )( ¹² ).

Ososayensi bakholelwa ukuthi ukuzila ukudla ngezikhathi ezithile kusebenza ngokuphoqa amaseli akho ukuthi asebenze kangcono. Ngenxa yokuthi amaseli akho angaphansi kwengcindezi encane ngesikhathi sokuzila ukudla, amangqamuzana angcono kakhulu avumelana nalokhu kucindezeleka ngokuthuthukisa ikhono lawo lokubhekana nesimo, kuyilapho amangqamuzana abuthakathaka efa. Le nqubo ibizwa ngokuthi i-autophagy ( ¹³ ).

Lokhu kufana nokucindezeleka okutholwa umzimba wakho lapho uya ejimini. Ukuzivocavoca kuwuhlobo lokucindezeleka umzimba wakho olubekezelela ukuze ube ngcono futhi uqine, inqobo nje uma uthola ukuphumula okwanele ngemva kokuzivocavoca kwakho. Lokhu kusebenza nasekuzileni ukudla ngezikhathi ezithile futhi inqobo nje uma uqhubeka nokushintshana phakathi kwemikhuba yokudla evamile nokuzila ukudla, ungaqhubeka ezizuzisa yena.

Konke lokhu kusho ukuthi inhlanganisela ye-keto intermittent fasting inamandla futhi ingasiza ekuthuthukiseni umsebenzi wakho wokuqonda, ngenxa yemiphumela evikelayo nenika amandla yama-ketones, kanye nokucindezeleka okuncane kwamaselula okubangelwa ukuzila ukudla.

I-Keto Intermittent Fasting Connection

Ukudla kwe-ketogenic nokuzila ukudla ngezikhathi ezithile kwabelana ngezinzuzo eziningi zezempilo ezifanayo ngoba zombili izindlela zingaba nomphumela ofanayo: isimo se-ketosis.

I-Ketosis inezinzuzo eziningi ezingokomzimba nezingokwengqondo, kusukela kwesisindo nokuncipha kwamafutha kuya emazingeni athuthukisiwe okucindezeleka, ukusebenza kobuchopho, nokuphila isikhathi eside.

Kodwa-ke, kubalulekile ukuqaphela ukuthi uma uthatha indlela emnene yokuzila ukudla kwe-keto ngezikhathi ezithile, isibonelo ukudla phakathi newindi lamahora angu-8, cishe ngeke ungene ku-ketosis (ikakhulukazi uma udla ama-carbs amaningi phakathi nalelo windi). ).

Akuwona wonke umuntu ozama ukuzila ukudla ngezikhathi ezithile ohlose ukungena ku-ketosis. Eqinisweni, uma umuntu ozila ukudla futhi edla ukudla okune-carbohydrate eningi, maningi amathuba okuthi angalokothi angene ku-ketosis.

Ngakolunye uhlangothi, uma i-ketosis ingumgomo, ungasebenzisa ukuzila ukudla okuphakathi kwe-keto njengethuluzi lokufika lapho futhi uthuthukise impilo yakho yonke.

Uma umusha ku-keto futhi ungathanda amathiphu awusizo okuthi ungaqala kanjani, nansi imihlahlandlela yabaqalayo embalwa ukukusiza ukuthi uqalise:

• I-Keto Diet yabaqalayo: Umhlahlandlela Ophelele Wokudla Kwe-Ketogenic.
• I-Keto Diet: Imenyu Ephelele Yokudla Kwe-Keto Yabaqalayo.

Uma ungaqiniseki ukuthi yiziphi izitsha ongaba nazo ku-keto, nazi ezinye izindlela zokupheka ezimnandi ongayengeza ohlelweni lwakho lokudla:

• iresiphi ye-keto enosawoti we-caramel waffles.
• Iresiphi ye-Avocado Brownie Yamahhala Yamahhala.
• I-MCT Oil Powder Cinnamon Smoothie.