Kodi mumasintha keto?
Kusintha kwa keto (komwe kumatchedwanso "mafuta-kusintha") ndi njira yomwe thupi limadutsa pa zakudya za ketogenic pamene ilo limasintha kugwiritsa ntchito makamaka shuga kuti ikhale ndi mphamvu yogwiritsa ntchito mafuta omwe amapangira mphamvu. Gawo la "keto" limatanthawuza ketoni, zomwe zimakhala zosungunuka m'madzi zomwe chiwindi chimapanga poyambitsa mafuta, makamaka pamene chakudya cha m'magazi ndi chochepa.
Mankhwala a Ketoni angagwiritsidwe ntchito pa mphamvu ndi matenda ambiri m'thupi lathu, kuphatikizapo ubongo (umene sungagwiritse ntchito mafuta acids mwachindunji).
Matupi athu nthawi zonse amagwiritsa ntchito mafuta ndi shuga kuti akhale ndi mphamvu, koma m'malo osasinthika, thupi limayamba kufika kwa shuga, chifukwa ma ketoni otsika amakhala ochepa panthawi ya mafuta omwe amapezeka ndi mafuta. monga mtima. Popeza ubongo sukhoza kugwiritsa ntchito mafuta, zimadalira shuga pamene tili mu dziko losasinthika. Chifukwa cha izi, tikamadya chakudya chochepa kwambiri, nthawi zina timatha kutchula "kuwonongeka kwa carb" kapena nthawi zina amatchedwa "chifuwa cha Atkins" pamene matupi athu amatuluka m'masitolo a glycogen. matupi amasunga shuga). Ndi pamene magologalamu a glycogen amachepa kuti thupi liyambe kupanga keto-kusintha.
Mbiri Yachidule
Zina mwa kafukufuku wopambana omwe ankayang'ana pa keto-kusintha anali m'ma 1980 pamene wofufuza Dr. Stephen Phinney anaphunzira magulu osiyanasiyana a anthu pa zakudya za ketogenic.
Chimodzi mwa maphunzirowa chinali cha azungu zamapikisano. Poyamba, oyendetsa maulendowa anadyerera pa zakudya, koma posakhalitsa kuchepa kunayamba kusintha, mpaka kumapeto (masabata anayi) iwo anatha kukwaniritsa njinga zomwezo zomwe anali nazo pachiyambi, koma ndi zochepa zochepa kutopa.
Kuchepa kumeneku ndi kubwezeretsedwa kunatchedwa "keto-adapation". Kuyambira pamene taphunzira kuti othamanga ambiri pa zakudya za ketogenic kwa nthawi yaitali angapangitse ntchito yawo kwambiri pamwamba pa miyeso yawo yoyamba.
Kodi Kusintha Keto Kumatenga Nthawi Yanji?
Pali kusiyana kwakukulu kwa mtundu wa munthu, koma ndondomeko ikuyamba pambuyo pa masiku ochepa oyamba pa zakudya za ketogenic. Kenaka, patangotha sabata imodzi kufika masiku khumi, masewera otsika otsika amayamba mwadzidzidzi kukhala ndi zotsatira zabwino za keto-kusintha. Amanena kuti kuganizira bwino maganizo ndi kuganizira komanso nthawi zina mphamvu zakuthupi. Mu insulini anthu osagwira ntchito, kuthamanga kwa magazi ndi shuga ya magazi nthawi zambiri zimayamba kuimika.
Pakutha sabata yachiwiri (nthawi zina mpaka masabata atatu), thupi nthawi zambiri limagwira ntchito yambiri pakukonzekera kugwiritsa ntchito mafuta pofuna mphamvu. Panthawiyi, njala ndi zilakolako za zakudya zachepa ndipo nthawi zambiri anthu amamva kuti ali ndi mphamvu zambiri.
Pambuyo pake, thupi limapitiriza kupanga kusintha kosasinthasintha. Mwachitsanzo, pang'onopang'ono amayamba kukhala ndi mapuloteni, kotero kuti nthawi zambiri anthu amazindikira kuti akufuna kudya zakudya zambiri. Kusintha kwina kumene othamanga amawoneka kuti ndi ochepa kwambiri a lactic acid buildup mu minofu yawo ndi nthawi yaitali yophunzitsa.
Ambiri omwe si masewera sangathe kuzindikira kusintha komweko, koma othamanga akhoza. Zitha kutenga masabata 12 kuti kusinthaku kukwaniritsidwe.
Ndingatani Kuti Ndizithandiza Thupi Langa Kusintha?
Malangizo ambiri okhudza momwe mungapititsire sabata yoyamba pa zakudya zochepa zedi, zingakhale zothandizira kuthandizira thupi lanu kupyolera mu kusintha kwa shuga chifukwa chowotcha mafuta. Dr Phinney ndi akatswiri ena akugogomezera kufunika kokhala ndi mchere wokwanira m'masabata awiri oyambirira, pamene thupi limalola kupita ku sodium zambiri ndipo zimatha kusiya munthu kukhala wofooka komanso wotopa.
Onetsetsani kuti mudye mafuta ambiri ngati mukumva njala.
Kodi Ndizowonjezereka Zina Ziti Zidzakhala ndi Keto-Kusintha?
Tikudziwa kuti zakudya za ketogenic (ndi zakudya zochepa za carb) zimatha kusintha zizindikiro za matenda a shuga, mtundu wa shuga , ndi matenda a polycystic ovarian. Zakudya za Ketogenic zimagwiritsidwa ntchito bwino kuti zithetse matenda ndi zizindikiro zina zowathandiza kuti athe kuthandizira matenda ena a ubongo monga Parkinson's disease.
Chowonadi choyenera kunena, kufufuza pa izi kukuphulika, ndipo asayansi ambiri akuwoneka, pamene iwo akupeza kwambiri. Mwachitsanzo, ife tsopano tikudziwa kuti anthu pa zakudya za ketogenic ali ndi mtundu woipa wa mafuta odzaza magazi. Komanso panopa zikuoneka kuti kugwiritsa ntchito ketoni mphamvu kungachepetse kupweteka kwa mthupi pamthupi komanso kutupa, ndipo kungakhale kotengeka ndi majeremusi ena omwe angakhale opindulitsa ku thanzi.
Munthu Akakhala Keto-Adasinthidwa, N'chiyani Chimafunika Kuti Chithandizenso Kusintha?
Anthu ena amapeza kuti ketos yawo imakhala yosasunthika, malinga ngati idya chakudya chochepa cha carb pansi pa 50 magalamu a nkhono patsiku. Anthu ena, makamaka othamanga komanso ochita masewera olimbitsa thupi, akhoza kudya zambiri kuposa izo ndikukhalabe ndi ketosis. Ena amapeza kuti amafunika kudya zakudya zochepa kuti azikhala ndi ketosis. Zotsatira zina, monga kusinthasintha kwa mahomoni ndi kupsinjika maganizo, zakhala zikudziwika kuti zimaponyera anthu kunja kwa ketosis.
Chinthu chabwino kwambiri chomwe mungachite ngati mukufuna kuyesera kusintha, ndiyambe kuyesa maketoni anu a magazi ( ketoni zamakono zingagwiritsidwe ntchito poyamba, koma zawonetsedwa kuti m'kupita kwa nthawi thupi limakhala bwino pakubwezeretsanso ketone yotchedwa excreted mu mkodzo).
Mukufunanso zambiri za sayansi (ndi zina zambiri za sayansi kuposa momwe ndandichitira apa)? Ndikuvomereza kwambiri mabuku awiri ndi asayansi Stephen Phinney ndi Jeff Volek: Art ndi Sayansi ya Low Carbohydrate Living ndi Art ndi Sayansi ya Low-Zakudya Zakudya . Komanso, Jimmy Moore akufotokozera zomwe adakumana nazo ndi zakuthambo za nthawi yayitali komanso mfundo zamakono m'buku lake Keto-Clarity , zomwe adalemba ndi Dr. Eric Westman.
Zotsatira:
Forsythe, CE, Phinney, SD, ndi al. "Kuyerekezera Zakudya Zochepa ndi Zochepa Zakudya Zakudya Zakudya Zowonjezera Mafuta ndi Zomwe Zimapangitsa Kutentha". Lipids . January 2008 43: (1): 65-77.
Phinney SD, Horton ES ndi al. "Mphamvu ya Kuchita Zolimbitsa Thupi M'magulu Omwe Atatha Kutengedwa Kusintha kwa Chakudya Chamagetsi, Ketogenic." Journal of Investigation Clinic 1980 66 (5): 1152-1161.
Phinney SD, Bistrian BR et al. "Mankhwala Opatsirana Mankhwala ku Katosis Osapatula Popanda Caloric Kuletsa: Kutetezedwa kwa Kugonjetsa Kwambiri Kwambiri ndi Kutsekedwa kwa Zakudya Zamagazidi." Metabolism . August 1983 32 (8): 769-776.
Shmiazu T, Hirschey MD ndi al "Kuchepetsa Kupsinjika Kwambiri kwa ß-Hydroxybutyrate, Endogenous Histone Deacetylase Inhibitor." Science 11 January 2013. 339: 6116 mas. 211-214.
Volk BM, Kunces, LJ, et al. Zotsatira za Kuwonjezeka kwa Nzeru Zowonjezera Zakudya Zakudya Zakudya Zakudya Zakudya Zowonjezera Zamtundu Wambiri ndi Palmitoleic Acid mu Okalamba Amene Ali Ndi Matenda a Metabolic. PLoS One. 2014 9 (11).
Westman EC, Feinman RD et al. "Zakudya Zamchere Zam'madzi ndi Metabolism." Journal of American Clinic Nutrition August 2007 86 (2): 276-284.