Izeluleko Ezi-7 Zokungena Ku-Ketosis

-Delile

• 1. Nciphisa ukusetshenziswa kwakho kweCarb
• 2. Faka uwoyela kakhukhunathi ekudleni kwakho
• 3. Ramp up Umsebenzi Wakho Womzimba
• 4. Khulisa Ukudla Kwakho Amafutha Okunempilo
• 5. Zama ukushesha okuFushane noma iFat Fast
• 6. Gcina Ukudla okwanele kwamaphrotheni
• 7. Hlola amazinga weKetone futhi Lungisa Ukudla Kwakho Njengoba Kudingeka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uma uthenga okuthile ngesixhumanisi kuleli khasi, singathola ikhomishini encane. Kusebenza kanjani lokhu.

I-Ketosis inqubo ejwayelekile yokuhleleka okunikeza izinzuzo eziningana zezempilo.

Ngesikhathi se-ketosis, umzimba wakho uguqula amafutha abe yizakhi ezaziwa ngokuthi ama-ketone bese uqala ukuwasebenzisa njengomthombo wawo omkhulu wamandla.

Ucwaningo luye lwathola ukuthi ukudla okukhuthaza i-ketosis kunenzuzo enkulu ekwehliseni isisindo, ngenxa yengxenye yemiphumela yabo yokunciphisa ukudla (,).

Ucwaningo olusafufusa lukhombisa ukuthi i-ketosis ingasiza futhi kuhlobo 2 sikashukela nokuphazamiseka kwemithambo, phakathi kwezinye izimo (,).

Lokho kuthiwa, ukufeza isimo se-ketosis kungathatha umsebenzi nokuhlela. Akulula nje njengokusika ama-carbs.

Nawa amathiphu ayi-7 asebenzayo wokungena ku-ketosis.

1. Nciphisa ukusetshenziswa kwakho kweCarb

Ukudla ukudla okune-carb ephansi kakhulu kuyinto ebaluleke kakhulu ekufezeni i-ketosis.

Ngokuvamile, amaseli akho asebenzisa i-glucose, noma ushukela, njengomthombo wawo oyinhloko kaphethiloli. Noma kunjalo, amangqamuzana akho amaningi angasebenzisa neminye imithombo kaphethiloli. Lokhu kufaka phakathi ama-fatty acids, kanye nama-ketone, aziwa nangokuthi yimizimba ye-ketone.

Umzimba wakho ugcina i-glucose esibindini sakho nasemisipheni ngendlela ye-glycogen.

Lapho ukutholakala kwe-carb kuphansi kakhulu, izitolo ze-glycogen ziyancipha futhi amazinga e-hormone insulin ancipha. Lokhu kuvumela okunamafutha acid ukuthi akhishwe ezitolo ezinamafutha emzimbeni wakho.

Isibindi sakho siguqula amanye alawa mafutha e-fatty angene emzimbeni we-ketone acetone, acetoacetate kanye ne-beta-hydroxybutyrate. Lawa maketoni angasetshenziswa njengophethiloli ngezingxenye zobuchopho (,).

Izinga lokuvinjelwa kwe-carb elidingekayo ukudala i-ketosis lihlukile. Abanye abantu badinga ukukhawulela ama-carbs enetha (ama-carbs aphelele okususa i-fiber) kuma-gramu angama-20 ngosuku, kanti abanye bangazuza i-ketosis ngenkathi bedla kabili leli nani noma ngaphezulu.

Ngalesi sizathu, ukudla kwe-Atkins kuchaza ukuthi ama-carbs avinjelwe amagremu angama-20 noma ambalwa ngosuku amasonto amabili ukuqinisekisa ukuthi i-ketosis iyatholakala.

Ngemuva kwaleli phuzu, amanani amancane ama-carbs angangezelwa ekudleni kwakho kancane kancane, inqobo nje uma i-ketosis igcinwa.

Esifundweni seviki elilodwa, abantu abakhuluphele ngokweqile abanesifo sikashukela sohlobo lwe-2 abanciphisa ukudla kwe-carb kuma-21 noma amagremu ambalwa ngosuku babhekana namazinga we-ketone excretion nsuku zonke ayephindwe izikhathi ezingama-27 kunamazinga abo okuqala ().

Kwesinye isifundo, abantu abadala abanesifo sikashukela sohlobo 2 bavunyelwe amagremu angama-20-50 wama-carbs agayekayo ngosuku, kuya ngenani lamagremu awavumela ukuba agcine amazinga e-ketone yegazi ngaphakathi kwebanga elihlosiwe elingu-0.5-3.0 mmol / L ().

Lezi zigaba ze-carb ne-ketone ziyelulekwa kubantu abafuna ukungena ku-ketosis ukukhuthaza ukunciphisa umzimba, ukulawula amazinga kashukela egazini noma ukunciphisa izici zobungozi besifo senhliziyo.

Ngokuphambene nalokho, izindlela zokudla zokwelapha ze-ketogenic ezisetshenziselwa isithuthwane noma njengokwelashwa komdlavuza wokuhlola zivame ukunqanda ama-carbs abe ngaphansi kwama-5% ama-calories noma ngaphansi kwama-15 amagremu ngosuku ukuqhubekisela phambili amazinga e-ketone (,).

Kodwa-ke, noma ngubani osebenzisa lokhu kudla ngezinhloso zokwelapha kufanele akwenze lokho ngaphansi kweso lochwepheshe bezokwelapha.

Ukunciphisa ukudla kwakho kwe-carb kuya ku-20-50 net gram ngosuku kwehlisa ushukela wegazi kanye namazinga e-insulin, okuholela ekukhishweni kwama-fatty acids agcinwe isibindi sakho esiguqula sibe ngamaketoni.

2. Faka uwoyela kakhukhunathi ekudleni kwakho

Ukudla uwoyela kakhukhunathi kungakusiza ukuthi ungene ku-ketosis.

Inamafutha abizwa nge-medium-chain triglycerides (MCTs).

Ngokungafani namafutha amaningi, ama-MCT amuncwa ngokushesha futhi ayiswe ngqo esibindini, lapho angasetshenziswa khona ngokushesha ukuze athole amandla noma aguqulwe abe ngamaketoni.

Eqinisweni, kuphakanyisiwe ukuthi ukusebenzisa uwoyela kakhukhunathi kungaba enye yezindlela ezingcono kakhulu zokwandisa amazinga e-ketone kubantu abanesifo i-Alzheimer's nezinye izifo zesistimu yezinzwa ().

Yize uwoyela kakhukhunathi uqukethe izinhlobo ezine zama-MCT, ama-50% wamafutha awo avela ohlotsheni olwaziwa njenge-lauric acid.

Olunye ucwaningo lukhombisa ukuthi imithombo yamafutha enamaphesenti aphezulu we-lauric acid ingaveza izinga le-ketosis eliqhubekayo. Lokhu kungenxa yokuthi ihlanganiswe kancane kancane kunamanye ama-MCT (,).

Ama-MCT asetshenziselwe ukukhuthaza i-ketosis ezinganeni ezinesithuthwane ngaphandle kokuvimbela ama-carbs kakhulu njengokudla okudala kwe-ketogenic.

Eqinisweni, izifundo eziningana zithole ukuthi ukudla okuphezulu kwe-MCT okuqukethe ama-calories angu-20% avela ku-carbs kuveza imiphumela efana nokudla okudala kwe-ketogenic, okunikela ngama-calories angaphansi kwama-5% avela ku-carbs (,,).

Lapho ufaka uwoyela kakhukhunathi ekudleni kwakho, kuwumqondo omuhle ukukwenza kancane ukuze unciphise imiphumela emibi yokugaya ukudla njengokucinana kwesisu noma uhudo.

Qala ngesipuni esisodwa ngosuku bese usebenza izipuni ezimbili kuya kwezintathu nsuku zonke phakathi nesonto. Ungathola uwoyela kakhukhunathi esitolo sakho sendawo noma uwuthenge ku-inthanethi.

3. Ramp up Umsebenzi Wakho Womzimba

Inani elikhulayo lezifundo lithole ukuthi ukuba se-ketosis kungasiza kwezinye izinhlobo zokusebenza kwezemidlalo, kufaka phakathi ukuvivinya umzimba (,,,).

Ngaphezu kwalokho, ukusebenza ngokwengeziwe kungakusiza ukuthi ungene ku-ketosis.

Uma uzivocavoca umzimba, uqeda umzimba wakho ezitolo zawo ze-glycogen. Imvamisa, lawa agcwaliswa kabusha uma udla ama-carbs, ehlukaniswa abe ushukela bese eguqulwa abe yi-glycogen.

Kodwa-ke, uma ukudla kwe-carb kuncishisiwe, izitolo ze-glycogen zihlala ziphansi. Ukuphendula, isibindi sakho sandisa ukukhiqizwa kwama-ketone, angasetshenziswa njengomunye umthombo kawoyela wemisipha yakho.

Ucwaningo oluthile lwathola ukuthi ekugxilweni kwe-ketone yegazi ephansi, ukuzivocavoca umzimba kwandisa izinga lapho amaketoni akhiqizwa khona. Kodwa-ke, lapho amaketoni egazi asevele ephakanyisiwe, awavuki ngokuvivinya umzimba futhi empeleni angancipha isikhathi esifushane ().

Ngaphezu kwalokho, ukusebenza ngokuzila ukudla kukhonjisiwe ukukhuphula amazinga we-ketone (,).

Ocwaningweni oluncane, abesifazane abayisishiyagalolunye asebekhulile bazivocavoce ngaphambi noma ngemuva kokudla. Izinga labo le-ketone yegazi laliphakeme nge-137-314% lapho bezivocavoca ngaphambi kokudla kunalapho bezivocavoca ngemuva kokudla ().

Khumbula ukuthi yize ukuvivinya umzimba kukhulisa ukukhiqizwa kwe-ketone, kungathatha isonto elilodwa kuya kwamane ukuze umzimba wakho ujwayele ukusebenzisa amaketoni namafutha acid njengamandla okubasa. Ngalesi sikhathi, ukusebenza ngokomzimba kungancishiswa okwesikhashana ().

Ukwenza umsebenzi womzimba kungakhuphula amazinga e-ketone ngesikhathi sokuvinjelwa kwe-carb. Lo mphumela ungathuthukiswa ngokusebenza usesimweni sokuzila.

4. Khulisa Ukudla Kwakho Amafutha Okunempilo

Ukudla amanoni amaningi anempilo kungakhuphula amazinga akho e-ketone futhi kukusize ufinyelele ku-ketosis.

Ngempela, ukudla okuphansi kakhulu kwe-carb ketogenic akugcini nje ukunciphisa ama-carbs, kodwa futhi kunamafutha amaningi.

Ukudla kwe-Ketogenic kokwehla kwesisindo, impilo ye-metabolic nokusebenza kokuvivinya umzimba kuvame ukuhlinzeka phakathi kwama-calories angama-60-80% kusuka emafutheni.

Ukudla okudala kwe-ketogenic okusetshenziselwa isithuthwane kuphakeme kakhulu emafutheni, ngokujwayelekile ama-calories angama-85-90% avela kumafutha ().

Kodwa-ke, ukudla amafutha amaningi ngokweqile akusho ukuthi kuhumushele emazingeni aphezulu e-ketone.

Isifundo samasonto amathathu sabantu abangu-11 abaphilile siqhathanisa imiphumela yokuzila ukudla ngamanani ahlukene amafutha athathwa kumazinga we-ketone yokuphefumula.

Sekukonke, amazinga we-ketone atholakele afana nabantu abasebenzisa i-79% noma i-90% yamakhalori kusuka kumafutha ().

Ngaphezu kwalokho, ngoba amafutha enza amaphesenti amakhulu kangaka wokudla kwe-ketogenic, kubalulekile ukukhetha imithombo esezingeni eliphakeme.

Amafutha amahle afaka uwoyela womnqumo, u-avocado oyela, uwoyela kakhukhunathi, ibhotela, isinqumelo ne-tallow. Ngaphezu kwalokho, kunokudla okuningi okunempilo, okunamafutha amaningi futhi aphansi kakhulu kuma-carbs.

Kodwa-ke, uma umgomo wakho ukwehla kwesisindo, kubalulekile ukuthi uqiniseke ukuthi awudli amakhalori amaningi ngokuphelele, ngoba lokhu kungadala ukuthi ukwehla kwesisindo sakho kume.

Ukudla okungenani ama-calories angama-60% kusuka emafutheni kuzosiza ukukhulisa amazinga akho e-ketone. Khetha amafutha ahlukahlukene anempilo emithonjeni yezitshalo nezilwane.

5. Zama ukushesha okuFushane noma iFat Fast

Enye indlela yokungena ku-ketosis ukuhamba ungadlile amahora amaningana.

Eqinisweni, abantu abaningi bangena ku-ketosis emnene phakathi kokudla kwasekuseni nokudla kwasekuseni.

Izingane ezinesifo sokuwa kwesinye isikhathi zizila ukudla amahora angama-24-48 ngaphambi kokuba ziqale ukudla okune-ketogenic. Lokhu kwenzelwa ukungena ku-ketosis ngokushesha ukuze ukubanjwa kwehliswe ngokushesha (,).

Ukuzila ukudla okungapheli, indlela yokudla ebandakanya ukuzila ukudla okufishane njalo, nakho kungadala i-ketosis (,).

Ngaphezu kwalokho, "ukuzila ukudla okunamafutha" kungenye indlela yokwandisa i-ketone elingisa imiphumela yokuzila ukudla.

Kubandakanya ukudla cishe ama-calories ayi-1 000 ngosuku, ama-85-90% awo avela emafutheni. Le nhlanganisela yekhalori ephansi nokudla okunamafutha aphezulu kakhulu kungakusiza ukuthi ufinyelele i-ketosis ngokushesha.

Ucwaningo lwango-1965 lubike ukulahleka okukhulu kwamafutha ezigulini ezikhuluphele kakhulu ezilandela ukushesha kwamafutha. Kodwa-ke, abanye abacwaningi baveze ukuthi le miphumela kubonakala sengathi ihaba kakhulu ().

Ngoba ukuzila kwamafutha kuncane kakhulu emaprotheni nakuma-calories, kufanele kulandelwe isikhathi esingeqile ezinsukwini ezintathu kuya kweziyisihlanu ukuvimbela ukulahleka ngokweqile kwemisipha. Kungaba nzima futhi ukunamathela ngaphezu kwezinsuku ezimbalwa.

Nawa amanye amathiphu nemibono yokwenza ukushesha kwamafutha ukuze ungene ku-ketosis.

Ukuzila ukudla, ukuzila ukudla ngezikhathi ezithile kanye "nokushesha kwamafutha" konke kungakusiza ukuthi ungene ku-ketosis ngokushesha okukhulu.

6. Gcina Ukudla okwanele kwamaphrotheni

Ukufeza i-ketosis kudinga ukuphuza amaprotheni okwanele kodwa hhayi ngokweqile.

Ukudla okudala kwe-ketogenic okusetshenziswa ezigulini zesifo sokuwa kunqunyelwe kuwo womabili ama-carbs namaprotheni ukukhulisa amazinga e-ketone.

Ukudla okufanayo nakho kungasiza iziguli ezinomdlavuza, ngoba kungakhawulela ukukhula kwesimila (,).

Kodwa-ke, kubantu abaningi, ukunciphisa amaprotheni ukwandisa ukukhiqizwa kwe-ketone akuyona inqubo enempilo.

Okokuqala, kubalulekile ukusebenzisa amaprotheni anele ukuhlinzeka isibindi ngama-amino acid angasetshenziselwa i-gluconeogenesis, ehumusha "ekwenzeni i-glucose entsha."

Kule nqubo, isibindi sakho sihlinzeka nge-glucose yamaseli nezitho ezimbalwa emzimbeni wakho ezingakwazi ukusebenzisa amaketoni njengophethiloli, njengamaseli akho abomvu egazi nezingxenye zezinso nobuchopho.

Okwesibili, ukudla amaprotheni kufanele kube phezulu ngokwanele ukugcina ubunzima bemisipha lapho ukudla kwe-carb kuphansi, ikakhulukazi ngesikhathi sokulahlekelwa isisindo.

Yize ukwehlisa isisindo kuvame ukuholela ekulahlekelweni yimisipha namafutha, ukudla amaprotheni amaningi ngokwanele ekudleni okunama-carb ketogenic amaningi kungasiza ekulondolozeni isisindo semisipha (,).

Ucwaningo oluningi lukhombisile ukuthi ukulondolozwa kwesisindo semisipha nokusebenza komzimba kukhuliswa kakhulu lapho ukudla kwamaprotheni kubanga elingu-0.55-0.77 amagremu ngephawundi ngalinye (1.2-1.7 amagremu ngekhilogremu) wesisindo esiphilile ().

Ezifundweni zokwehlisa isisindo, izidlo eziphansi kakhulu ze-carb ezinamaprotheni amaningi ngaphakathi kwalolu hlu zitholakale zakha futhi zigcina i-ketosis (,,,).

Kokunye ukuhlola kwabesilisa abakhuluphele abayi-17, okulandela ukudla okwe-ketogenic okunikela ngama-30% ama-calories avela kumaprotheni amasonto amane kuholele emazingeni egazi e-ketone ka-1.52 mmol / L, ngokwesilinganiso. Lokhu kuphakathi kobubanzi obungu-0.5-3.0 mmol / L be-ketosis yokudla okunempilo ().

Ukubala izidingo zakho zamaprotheni ekudleni kwe-ketogenic, phindaphinda isisindo sakho somzimba esifanele ngamakhilogremu ngo-0.55 kuye ku-0.77 (1.2 kuya ku-1.7 ngamakhilogremu). Isibonelo, uma isisindo sakho somzimba esikahle singamakhilogremu ayi-59 (59 kg), ukudla kwakho amaprotheni kufanele kube ngamagremu angama-71-100.

Ukudla amaprotheni amancane kakhulu kungaholela ekulahlekelweni yisisindo somzimba, kanti ukudla amaprotheni ngokweqile kungacindezela ukukhiqizwa kwe-ketone.

7. Hlola amazinga weKetone futhi Lungisa Ukudla Kwakho Njengoba Kudingeka

Njengezinto eziningi kokudla okunomsoco, ukufeza nokugcina isimo se-ketosis kuphakanyiswa kakhulu.

Ngakho-ke, kungasiza ukuhlola amazinga akho we-ketone ukuqinisekisa ukuthi ufinyelela izinhloso zakho.

Izinhlobo ezintathu zamaketoni - i-acetone, i-beta-hydroxybutyrate ne-acetoacetate - zingalinganiswa ekuphefumuleni kwakho, egazini noma emchameni.

I-Acetone itholakala ekuphefumuleni kwakho, futhi izifundo ziqinisekisile ukuthi amazinga okuphefumula e-acetone ayindlela ethembekile yokuqapha i-ketosis kubantu abalandela ukudla okune-ketogenic (,).

Imitha yeKetonix ilinganisa i-acetone ngokuphefumula. Ngemuva kokuphefumulela emitha, umbala uyakhanya ukukhombisa ukuthi uku-ketosis nokuthi amazinga akho aphakeme kangakanani.

Ama-ketone nawo angalinganiswa ngemitha ye-ketone yegazi. Ngokufana nendlela imitha ye-glucose esebenza ngayo, ithonsi elincane legazi lifakwa emgqeni ofakwe emitha.

Ilinganisa inani le-beta-hydroxybutyrate egazini lakho, futhi kutholakale nokuthi iyinkomba evumelekile yamazinga e-ketosis ().

Ububi bokulinganisa amaketoni egazi ukuthi imichilo ibiza kakhulu.

Okokugcina, i-ketone elinganiswa ngomchamo yi-acetoacetate. Imichilo ye-ketone umchamo ifakwe kumchamo bese iphenduka imibala ehlukahlukene epinki noma nsomi ngokuya ngezinga lamaketoni akhona. Umbala omnyama ukhombisa amazinga aphezulu we-ketone.

Imichilo ye-ketone umchamo kulula ukuyisebenzisa futhi ayibizi kakhulu. Yize ukunemba kwabo ekusetshenzisweni kwesikhathi eside kuye kwabuzwa, ekuqaleni kufanele banikeze isiqinisekiso sokuthi uku-ketosis.

Ucwaningo lwamuva luthole ukuthi amaketoni we-urinary avame ukuba phezulu kakhulu ekuseni nangemva kokudla kwakusihlwa ekudleni kwe-ketogenic ().

Ukusebenzisa eyodwa noma ngaphezulu yalezi zindlela ukuhlola amaketoni kungakusiza ukuthi unqume ukuthi ngabe udinga ukwenza noma yiziphi izinguquko ukuze ungene ku-ketosis.