Ingabe i-Exogenous Ketone Supplements Work for Weight Loss?

-Delile

• Kwenzekani Emzimbeni Ngesikhathi seKetosis?
• Yiziphi izithasiselo zeKetone Exogenous?
• Amaketoni ahlukahlukene Anganciphisa Ukudla
• Icala Elimelene NamaKetoni Angajwayelekile Wokulahlekelwa Isisindo
• Amaketoni Anqanda Ukuwohloka Kwamafutha
• Amaketoni Aqukethe Amakholori
• Okuqhamuka uma udla imishanguzo
• Okusemqoka

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

I-ketogenic noma i-keto yokudla i-carb ephansi kakhulu, ukudla okunamafutha amaningi.

Ukuba ekudleni izinsuku ezimbalwa kubeka umzimba wakho ku-ketosis, isimo sokudla okunomsoco esibonakala ngamaketoni egazi aphakeme kanye nokwehla kwesisindo ().

Ngenkathi ukudla kunganikeza izinzuzo, i-cana nayo ingaba nzima ukuyilandela ngokungaguquguquki.

Abanye basikisela ukuthi izithasiselo ze-ketone zingalingisa i-ketosis futhi zikhuphule amazinga e-ketone yegazi ngaphandle kokushintsha indlela odla ngayo.

Kodwa-ke, akuyona neze indlela umzimba wakho okuhumusha ngayo.

Lo mbhalo ukutshela ukuthi izithasiselo ze-ketone zangaphandle zingakusiza yini ukuthi uchithe amakhilogremu athe xaxa.

Kwenzekani Emzimbeni Ngesikhathi seKetosis?

Uma ulandela ukudla okujwayelekile okune-carb, amaseli omzimba wakho athembele kakhulu ku-glucose kukaphethiloli.

I-glucose ivela kuma-carbs ekudleni kwakho, kufaka phakathi ushukela nokudla okunesitashi njengesinkwa, i-pasta neminye imifino.

Uma uvimbela lokho kudla, njengokudla kwe-ketogenic, uphoqa umzimba wakho ukuthi ubheke eminye imithombo kaphethiloli.

Umzimba wakho bese uphendukela emafutheni kube uphethiloli, okhiqiza imizimba ye-ketone lapho yehliswa ngokweqile.

Lokhu kugudluka komzimba kufaka umzimba wakho esimeni se-ketosis.

Iningi labantu ngokwemvelo libhekana nesimo esimnene se-ketosis ngezikhathi zokuzila noma zokuvivinya umzimba (,).

Imizimba emibili eyinhloko ye-ketone ekhiqizwa ngesikhathi se-ketosis yi-acetoacetate ne-beta-hydroxybutyrate. I-Acetone ingumzimba wesithathu, ongaphansi kakhulu, we-ketone ().

Lezi zidumbu ze-ketone zithatha i-glucose njengophethiloli futhi zinikeze ubuchopho bakho, inhliziyo kanye nemisipha amandla.

Kucatshangwa ukuthi imizimba ye-ketone uqobo ingabhekana nokulahleka kwesisindo okuhambisana nokudla kwe-ketogenic ().

I-ketosis inqubo lapho umzimba wakho ukhiqiza izinombolo eziphakeme zamaketoni futhi uwasebenzisele amandla esikhundleni se-glucose evela ku-carbs.

Yiziphi izithasiselo zeKetone Exogenous?

Imizimba ye-ketone ingakhiqizwa emzimbeni wakho (ngokungapheli) noma ivela emthonjeni wokwenziwa ngaphandle komzimba wakho (exogenously).

Ngakho-ke, amaketoni atholakala kuma-supplements angama-ketone angaphandle.

Lezi zithasiselo ziqukethe kuphela i-beta-hydroxybutyrate ketone. Omunye umzimba we-ketone oyinhloko, i-acetoacetate, awuzinzile ngokwamakhemikhali njengesengezo.

Kunezinhlobo ezimbili eziyinhloko zezithako ze-ketone:

• Usawoti we-ketone: Lawa angama-ketone ahlanganiswe nosawoti, imvamisa i-sodium, i-potassium, i-calcium noma i-magnesium. Zivame ukutholakala ngohlobo lwempuphu futhi zixutshwe noketshezi.
• I-ketone esters: Lawa angamaketoni axhunywe kwesinye isakhi esibizwa ngokuthi i-ester futhi ahlanganiswe ngohlobo lwamanzi. Ama-ketone esters asetshenziswa ngokuyinhloko ocwaningweni futhi awatholakali kalula ukuthengwa njengosawoti be-ketone ().

Zombili izinhlobo zezithako ze-ketone zikhonjisiwe ukukhulisa amazinga we-ketone yegazi, ukulingisa okwenzeka ku-ketosis uma ulandela ukudla kwe-ketogenic (,,,).

Kwesinye isifundo, ukwengeza cishe amagremu ayi-12 (12,000 mg) kasawoti we-ketone kwandise amazinga abahlanganyeli ama-ketone egazi ngaphezulu kwe-300% ().

Ukuze uthole inkomba, izithasiselo ze-ketone ezitholakala kakhulu ziqukethe ama-8-12 amagremu wamaketoni ngokusebenza ngakunye.

Lokhu kuphakama kwamazinga we-ketone yegazi kulandela ukwengezelwa kunenzuzo kubantu abafuna ukuguqukela ku-ketosis ngaphandle kokuthi balandele indlela yokudla ().

Lokho kusho ukuthi ukwengeza ngamaketoni kucatshangwa ukuthi kunezinzuzo eziningi zezempilo njengokudla kwe-ketogenic, kufaka phakathi ukwehla kwesisindo.

Abantu futhi bathatha izithasiselo ze-ketone kanye nokudla okune-ketogenic, ikakhulukazi lapho kuqala ukudla.

Lokhu kunciphisa isikhathi esithathayo ukufinyelela i-ketosis futhi kunciphise imiphumela engemihle engavela ekushintsheni kusuka ekudleni okujwayelekile, okuphezulu kwe-carb kuya ku-ketogenic.

Izimpawu ezivame ukuhambisana nokushintshela ekudleni kwe-ketogenic, ezaziwa kakhulu ngokuthi "umkhuhlane we-keto," zifaka ukuqunjelwa, ikhanda elibuhlungu, ukuphefumula okungalungile, amajaqamba emisipha kanye nohudo.

Kunocwaningo olunqunyelwe ukuphakamisa ukuthi izithasiselo ze-ketone zinganciphisa lezi zimpawu ().

Ukuthatha izengezo ze-ketone zangaphandle kwandisa amazinga e-ketone emzimbeni wakho, ulingisa isimo se-ketosis esitholwe ngokudla okune-ketogenic.

Amaketoni ahlukahlukene Anganciphisa Ukudla

Izithako ze-ketone zikhonjisiwe ukunciphisa isifiso sokudla, okungakusiza ukuthi wehlise isisindo ngokudla kancane.

Kocwaningo olulodwa kubantu abayi-15 abanesisindo esijwayelekile, labo abaphuza isiphuzo esiqukethe ama-ketone esters bathola indlala engaphansi ngama-50% ngemuva kokuzila ukudla ubusuku bonke kunalabo abaphuza isiphuzo esinoshukela ().

Lo mphumela wokunciphisa isifiso wenziwa ukuthi ubangelwe amazinga aphansi e-ghrelin yendlala phakathi kwamahora amabili kuya kwamane ngemuva kokuphuza isiphuzo se-ketone ester ().

Kodwa-ke, izithako ze-ketone kungenzeka zingathinti ukudla kakhulu kubantu abake badla ngaphambili.

Ucwaningo luye lwabona amazinga aphezulu e-ketone egazi kulabo abangadlanga ukudla ngaphambi kokuthatha isengezo se-ketone uma kuqhathaniswa nalabo abakwenzile (,, 16).

Futhi njengoba kungamaketoni aphakeme ahambisana nokuncipha kwesifiso sokudla namazinga aphansi e-ghrelin, izithasiselo ze-ketone zingasiza kuphela ngesikhathi sokuzila, njengokuvuka ekuseni, kunokuba ngemuva kokudla okuqukethe i-carbs ().

Ngamanye amagama, ukuthatha isengezo se-ketone ngemuva kokudla okuqukethe i-carb kusazokhuphula amazinga e-ketone yegazi kepha hhayi phezulu ngokungathi uzilile, okuphakamisa ukuthi umzimba wakho usebenzisa amaketoni ambalwa njengophethiloli ngoba kune-glucose etholakalayo evela ku-carbs () .

Ucwaningo oluthile oluncane luthole ukuthi i-ketone exogenous supplements inciphise isifiso sokudla isikhathi esingaphezu kwamahora amane, okungahle kuthembise ukwehlisa isisindo. Kodwa-ke, izifundo ezengeziwe ziyadingeka ngaphambi kokunconywa kwe-ketone supplements for appetite control.

Icala Elimelene NamaKetoni Angajwayelekile Wokulahlekelwa Isisindo

Ngaphandle kwemiphumela yokunciphisa isifiso yezithako ze-ketone, izinzuzo zabo zokulahlekelwa kwesisindo azaziwa.

Ngakho-ke, izithasiselo ze-ketone azikwazi ukunconywa ukunciphisa umzimba ngalesi sikhathi. Eqinisweni, obunye ubufakazi busikisela ukuthi bangase bakuphazamise.

Amaketoni Anqanda Ukuwohloka Kwamafutha

Inhloso yokudla kwe-ketogenic yokwehlisa isisindo ukukhiqiza ama-ketone emafutheni agciniwe njengomthombo ohlukile kaphethiloli.

Kodwa uma amazinga akho egazi e-ketone eba phezulu kakhulu, igazi lakho lingaba ne-acidic eyingozi.

Ukuvimbela lokhu, abantu abaphilile banendlela yokuphendula ebambezela ukukhiqizwa kwamaketoni uma iba phezulu ngokweqile (,,,).

Ngamanye amagama, uma amazinga akho e-ketone egazi ephakama, umzimba wakho ukhiqiza kancane. Ngenxa yalokho, ukuthatha izithako ze-ketone kungavimbela amafutha omzimba ukuthi angasetshenziswa njengophethiloli, okungenani esikhathini esifushane (,).

Amaketoni Aqukethe Amakholori

Umzimba wakho ungasebenzisa amaketoni njengomthombo kaphethiloli, okusho ukuthi anama-calories.

Ziqukethe cishe ama-calories amane ngegramu, inani elifanayo lama-calories njenge-carbs noma amaprotheni.

Ukuphakelwa okukodwa kasawoti we-ketone ongaphandle uqobo kuqukethe amakholori angaphansi kuka-100, kepha ukuze ugcine isimo se-ketosis, uzodinga ama-servings amaningana usuku ngalunye.

Lokho kungenxa yokuthi umphumela wezithako ze-ketone uhlala emahoreni ambalwa kuphela futhi ngenxa yalokho udinga imithamo ephindaphindwayo usuku lonke ukugcina isimo se-ketosis (,).

Ukungasho, ngaphezulu kwe- $ 3 ngokusebenza ngakunye, zingabiza, futhi (22).

Izithako ze-ketone ngokwazo aziyona i-ketogenic ngoba zivimbela umzimba wakho ekukhiqizeni ama-ketone awo. Futhi zingumthombo wamakhalori, okuthi, kuya ngokuthi unezinsizakalo ezingaki, okungenzeka kungakufanelekeli ukwehla kwesisindo.

Okuqhamuka uma udla imishanguzo

Izithako ezinamandla ze-ketone ngokuvamile zibhekwa njengendlela ephephile nephumelelayo yokwandisa ukugxila komzimba we-ketone, kepha imiphumela yesikhathi eside ayaziwa ().

Imiphumela emibi ebikiwe ivame kakhulu ngosawoti be-ketone kunama-ketone esters futhi ifaka isicanucanu, isifo sohudo nokungaphatheki kahle esiswini (,,).

Izithako ze-ketone kubikwa ukuthi zine-aftertaste embi futhi ().

Ngaphezu kwalokho, ukufeza i-ketosis ngosawoti we-ketone akunconyiwe ngenxa yamanani aphezulu wamaminerali ongawangena ().

Ukuphakelwa kukasawoti owodwa we-ketone kunikeza (22):

• 680 mg we-sodium (27% we-DV)
• I-320 mg magnesium (85% ye-DV)
• 590 mg we-calcium (57% we-DV)

Kodwa-ke, ukugcina i-ketosis, kuzodingeka uthathe umthamo njalo emahoreni amabili kuya kwamathathu, uziphindaphinde noma uziphindaphinde lezi zinombolo.

Abakhiqizi bezithako ze-ketone batusa ukuthatha ama-servings afika kathathu ngosuku.

Kodwa ngenkathi izithako ze-ketone zisengakusiza ukuthi ugcine i-ketosis ngisho nangemva kokudla, ukukhuphuka kwamazinga amathoni egazi kuncane kakhulu uma ngabe ubushesha noma ungadlanga isidlo esiqukethe i-carb ().

Imiphumela emibi ehlotshaniswa nezithako ze-ketone isukela ekuphatheni kwesisu kuya kuhudo. Ngoba lezi zithasiselo nazo ziboshelwe kosawoti, ukudla kakhulu akunconywa.

Okusemqoka

Izithako ze-ketone kuthiwa zifaka umzimba wakho ku-ketosis ngaphandle kokulandela indlela yokudla ye-ketogenic.

Ucwaningo oluthile luthole ukuthi izithasiselo ze-ketone zangaphandle zinganciphisa isifiso sokudla amahora angaphezu kwamane lapho zithathwa zisendaweni yokuzila ukudla, kepha olunye ucwaningo lukhombisa ukuthi zingathiya imizamo yokwehlisa isisindo.

Kuze kube yilapho kutholakala ucwaningo oluningi, akukho ukuxhaswa kwangempela kokusebenzisa izithasiselo ze-ketone njengosizo lokusiza isisindo.