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I-Ketosis ithathwa njengeyona ndlela idumileyo nesebenzayo yokunciphisa umzimba kunye nokuphucula ukusebenza kwithuba elifutshane. Kuyaziwa ngokuthatha imeko yokutya emzimbeni ukuya kwinqanaba elitsha.
Abantu abaninzi banenkxalabo ngokhuseleko kunye nokusebenza kolu hlobo lokutya. Masazi ukuba yintoni kanye kanye i-ketosis, izibonelelo zayo zempilo, iimpawu kunye nezinye ezininzi.
Yintoni iKetosis?
I-Ketosis yimeko ye-metabolic efunyanwa ngokulandela ukutya kwe-ketogenic okanye keto. Ukubandakanya ukutshiswa kwamafutha kunye neeproteni zamandla endaweni yeswekile (iicarbohydrate). Esi sizathu sokuba i-ketosis ikwaziwa njenge 'carb ephantsi, iprotein ephakathi kunye nokutya okunamafutha aphezulu.
Ingaba isebenza kanjani?
Umzimba ikakhulu usebenzisa iicarbohydrate njengomthombo wamandla. Ukutya esikutyayo, kuqala kuguqulwa kube ziicarbohydrate okanye iglucose, ethi yona iguqulwe ngokohlobo lwamandla. Amandla asebenza njengombane kwaye asinceda ukuba senze imisebenzi emininzi yomzimba. Kwakhona, ezinye ii-carbs zigcinwa esibindini kwiimfuno ezizayo.
Kwi-Ketosis, ukusetyenziswa kwe-carbohydrate kuyehla kakhulu. Xa kungekho carbs, umzimba uqala ukusebenzisa amanqatha njengomthombo wombane. Isibindi, esigcina isixa esincinci sekhabhohide, kungekudala siyaphela emva kosuku okanye ezimbini.
Ingqondo yethu ifuna ukubonelelwa rhoqo kwamandla ukuze isebenze kwaye ilawule imisebenzi emininzi yomzimba. Ukwenza unikezelo lwamandla asezantsi kwingqondo, isibindi siqala ukuvelisa iietoni okanye imizimba yeetone kumanqatha esiwatyayo. Le nkqubo ibizwa ngokuba yi-ketosis.
Emva kokufikelela kwi-ketosis, ingqondo kunye neeseli zamalungu omzimba ziqala ukuyisebenzisa ukuze zisebenze ngokufanelekileyo kwaye zivelise amandla, zide zityiwe kwakhona ii-carbs.
Ingaba ithatha ixesha elingakanani?
Isibindi siqala ukwenza imizimba ye-ketone kwiintsuku ezimbini ukuya kwezine xa ibona ukunqongophala kwee-carbohydrate. Nangona kunjalo, kuxhomekeke kwimetabolism yomzimba yomntu kunye nohlobo lomzimba njengoko wonke umntu evelisa iietoni kwiintsuku ezahlukeneyo. Abanye abantu kufuneka batye ukutya okungqongqo ukuze bavelise imizimba ye-ketone.
Izibonelelo zeKetosis
Ukufumana imeko ye-metabolic ye-ketosis kuluncedo kakhulu ekunyangeni izifo ezininzi ezingapheliyo kunye nokunciphisa umngcipheko kwixesha elizayo. Ezinye zezibonelelo ezaziwayo ze-ketosis zibandakanya:
1. Ukwehla kobunzima
Isifundo sithi ukutya kwe ketogenic kunceda ukunciphisa ubunzima, ngakumbi kubantu abatyebe kakhulu. Olu phononongo lwenziwa kwizigulana ezingama-83 ezityebe kakhulu ezazifakwe ukutya kweketo kangangeeveki ezingama-24. Iziphumo zibonisa ukunciphisa umzimba, ubunzima bomzimba, amanqanaba e-triglycerides kunye namanqanaba e-cholesterol ngaphandle kweziphumo ebezingalindelekanga. Uphononongo luphelile ukuba ukutya kwe ketogenic kunokusetyenziswa njengendlela enokubakho yokunyanga ukunciphisa umzimba kungekudala. [1]
2. Ilawula amanqanaba eswekile
Uphononongo luthetha ngezibonelelo ze-ketosis yabantu abatyebe kakhulu abanesifo se-metabolic njengohlobo lweswekile 2. Ukutya ukutya okune-carb ephantsi kuncede ukulawula amanqanaba eglucose kunye nokuphucula uvakalelo lwe-insulin, ngaloo ndlela kulawulwa isifo seswekile ukuya kuthi ga kwinqanaba elikhulu. [Mbini]
3. Ukuphucula imisebenzi yokuqonda
Imizimba yeKetone ithandwa yingqondo kuneglucose. Ukuqwalaselwa kwesifundo kuthi ukutya kwe keto kuphucula ukusebenza kwenethiwekhi kwengqondo kwinqanaba elikhulu kwaye kuphucula phantse zonke iindawo ezinxulumene nemisebenzi yokuqonda. [3] Inceda nakwezinye iingxaki zemithambo-luvo ezinje nge-Alzheimer's, ukuxhuzula, isifo sokuqina kwemithambo kunye ne-autism.
4. Ukutya ukutya
Isifundo solingo seklinikhi sithi ukutya kwe ketogenic kucinezela umnqweno wokutya emntwini. [4] IHormone egama lingu ghrelin (ekwabizwa ngokuba yihormone yendlala) iyacinezelwa kwaye iihormone ezibizwa ngokuba yicholecystokinin (inika imvakalelo yokugcwala) zikhutshwa ngobuninzi. Kungenxa yoko le nto abantu abaphantsi kwe-ketosis beziva begcwele ixesha lonke elibathintela ekutyeni ngokungeyomfuneko.
5. Ulawula i-PCOS
I-Polycystic ovary syndrome (i-PCOS) sisifo esiqhelekileyo sehomoni kubafazi. Isizathu ikakhulu kukutyeba kukhokelela ekuxhathisweni kwe-insulin. Isifundo sithi iinyanga ezintandathu zokutya okuncinci kwe-carb kunciphise ubunzima, amanqanaba e-testosterone, amanqanaba e-insulin kunye nezinye iimpawu kubafazi be-PCOS. [5]
Iimpawu zeKetosis
I-Ketosis ibonisa iimpawu ezininzi kunye neempawu zokuqala. Kodwa xa umntu esiqhela uhlobo lokutya, bafumana iimpawu ezimbalwa. Iimpawu eziqhelekileyo ezithi ukwi-ketosis zibandakanya:
- Ukudinwa
- Umphunga ombi
- Amandla aphantsi
- Urhudo okanye ukuqhina
- Iintlanzi zemisipha
- Ukuphuthelwa
- Inkungu yobuchopho
- Ukunciphisa ukusebenza komsebenzi
- Ukuncipha kwemetabolism
- Ukuzuza ubunzima
Ngoobani Abamele Baphephe
Ukutya kwe-ketosis ayisiyo wonke umntu. Kukho iqela elithile labantu ekufuneka liphephe ukuyenza, njengabantu abathi
- une-cystic fibrosis,
- batyebile,
- umdala,
- bakwishumi elivisayo kwaye
- abasetyhini abakhulelweyo okanye abancancisayo.
Phawula: Eyona ndlela ilungileyo kukubonisana nengcali yezidlo okanye ingcali yezempilo kuqala ngaphambi kokuqala ukutya keto.
Yintoni yokutya kwi-Keto Diet?
Ngelixa usiya kwisidlo se-keto, umntu makayigcine engqondweni into yokuba ukutya ukutya okunamafutha aphezulu akuthethi ukutya ukutya okuneprotein ephezulu. Ezinye iimveliso zenyama zinamafutha kodwa zityebile kwiiprotein. Ukugqitha kweprotheyini kuguqulwa kube yiglucose. Kungade kube nzima kwimveliso yeetoni.
Ukutya okuphezulu kumafutha kubandakanya:
- Amaqanda (abilisiwe, athosiweyo okanye aqhekeziwe)
- Iintlanzi ezinamanqatha njenge salmon kunye ne tuna
- Isitshizi
- Iponyoponyo
- Iziqhamo ezomileyo
- Imifuno enesitatshi
- Imidumba efana neembotyi
- Iimveliso zobisi ezinje ngobisi kunye neyogathi
Ukushwankathela
Abantu abaya kwi-ketosis kufuneka bahlale belandela ukutya kwe-ketogenic ukugcina imizimba yabo ikwimeko entle kwaye bafumane izibonelelo zempilo. Ukutya ii-carbs ezaneleyo kunokutshintsha imeko ye-metabolic ukusuka kwiitoni ukuya kwiswekile. Nangona kunjalo, ukuba ulandela ukutya kwe keto kakuhle iinyanga kwaye uzilungelelanise nayo, uya kuqala ukufumana iziphumo ezilungileyo.
