Kuyini Ukuguqulwa Kwamafutha?

-Delile

• Kusho ukuthini ukuthi 'amafutha aguquliwe'?
• Ukufinyelela esimweni esiguqulwe ngamafutha
• Ihluke kanjani kwi-ketosis
• Izimpawu nezimpawu
• Ukwehla kwezifiso nendlala
• Ukugxila okwengeziwe
• Ukulala okuthuthukisiwe
• Ingabe ukuguqulwa kwamafutha kunempilo?
• Ukuqapha nemiphumela emibi
• Okubalulekile

I-carb ephansi kakhulu, ukudla okunamafutha aphezulu ketogenic kunganikeza izinzuzo ezahlukahlukene zezempilo, kufaka phakathi amandla akhuphukayo, ukwehla kwesisindo, ukusebenza kwengqondo okuthuthukisiwe, kanye nolawulo lukashukela egazini (1).

Inhloso yalokhu kudla ukufeza i-ketosis, isimo lapho umzimba wakho nengqondo yakho kushisa khona amafutha njengomthombo wawo omkhulu wamandla (1).

"Ukuguqulwa kwamafutha" kungenye yamagama amaningi ahlobene nalokhu kudla, kepha ungazibuza ukuthi kusho ukuthini.

Le ndatshana ihlola ukuguquguquka kwamafutha, ukuthi yehluke kanjani ku-ketosis, izimpawu nezimpawu zayo, nokuthi iphilile yini.

Kusho ukuthini ukuthi 'amafutha aguquliwe'?

Ukudla kwe-keto kusekelwe esimisweni sokuthi umzimba wakho ungashisa amafutha esikhundleni se-carbs (glucose) yamandla.

Ngemuva kwezinsuku ezimbalwa, ukudla okune-carbs ephansi kakhulu namafutha amaningi kubeka umzimba wakho ku-ketosis, okuyisimo lapho kwehla khona ama-acid okunamafutha ukwakha imizimba ye-ketone yamandla (1).

“Ukuguqulwa kwamafutha” kusho ukuthi umzimba wakho usufinyelele esimeni lapho ushisa khona ngempumelelo kakhulu amandla. Khumbula ukuthi lo mphumela udinga ucwaningo oluningi.

Ukufinyelela esimweni esiguqulwe ngamafutha

Ukufaka i-ketosis, uvamise ukungadli okungaphezu kwama-50 - futhi njengama-gramu angama-20 - ama-carbs ngosuku ngosuku izinsuku ezimbalwa. I-ketosis nayo ingenzeka ngesikhathi sendlala, ukukhulelwa, usana, noma ukuzila (,,).

Ukuguqulwa kwamafutha kungaqala nganoma yisiphi isikhathi phakathi kwamasonto ama-4 kuya kwayi-12 ngemuva kokufaka i-ketosis, kuya ngomuntu nokuthi ukunamathela ngokuqinile kangakanani ekudleni kwe-keto. Ngokuphawulekile, abagijimi abakhuthazelayo bangahle bazijwayeze ngokushesha okukhulu (,,,,,).

Ukuguqulwa kwamafutha kucatshangwa ukuthi kungukushintshwa komzimba kokushiswa kwamafutha esikhundleni se-carbs. Phakathi kwabalandeli be-keto, i-carbs evuthayo yamandla yaziwa njenge- "carb adapted."

Iningi labantu elilandela izidlo ezingezona eze-keto lingathathwa njengelishintshwe yi-carb, yize imizimba yabo isebenzisa inhlanganisela yama-carbs namafutha. Ukudla kwe-ketogenic kushintsha leli bhalansi kukhethe ukushiswa kwamafutha.

Ukuguqulwa kwamafutha kubonakele kubasubathi abakhuthazelayo abalandela ukudla kwe-keto kuze kube amasonto ama-2, bese bevuselela ngokushesha ukudla kwe-carb ngaphambi komncintiswano (,).

Kodwa-ke, ukuguqulwa kwamafutha kwabangewona abagijimi akukaze kufundwe.

Iningi labantu lishisa inhlanganisela yamafutha nama-carbs, kepha lawo akwe-keto diet ngokuyinhloko ashisa amanoni. Ukuguqulwa kwamafutha ukujwayela umzimba isikhathi eside kwe-ketosis, isimo lapho umzimba wakho usebenza kahle kakhulu njengomthombo wamandla oyinhloko.

Ihluke kanjani kwi-ketosis

Njengoba ufaka i-ketosis, umzimba wakho uqala ukudonsa kusuka ezitolo zawo ezinamafutha kanye namafutha okudla ukuze uguqule ama-fatty acids abe yimizimba ye-ketone yamandla (1,).

Ekuqaleni, le nqubo ivame ukungasebenzi. Uma usesezingeni lokuqala lokudla kwe-keto, ukwanda okungazelelwe kwe-carb kungakuphonsa kalula ngaphandle kwe-ketosis, njengoba umzimba wakho ukhetha ukushisa ama-carbs (1,).

Uma kuqhathaniswa, ukuguqulwa kwamafutha yisimo sesikhathi eside se-ketosis lapho uthola amandla akho ngokungaguquki emafutheni unikezwe ushintsho lwakho ekudleni. Lesi sifundazwe kukholakala ukuthi sizinzile ngokwengeziwe, njengoba umzimba wakho usushintshele ekusebenziseni amafutha njengomthombo wawo omkhulu wamandla.

Kodwa-ke, lo mphumela ukhawulelwe kakhulu kubufakazi be-anecdotal futhi awuzange ufundwe kalula kubantu. Ngakho-ke, ukuguqulwa kwamafutha njengesimo esisebenzayo nesizinzileyo semetabolism okwamanje akusekelwa ubufakazi besayensi.

Ngokwethiyori, uma usufinyelele esimweni esiguqulwe ngamafutha, ungafaka ama-carbs ekudleni kwakho isikhathi esifushane sezinsuku eziyi-7-14 - okuvumela umzimba wakho ukuthi ushise kalula amanoni amandla uma ubuyela ekudleni ketogenic.

Kodwa-ke, iningi lalo mphumela likhawulelwe ekuqageleni noma emibikweni ye-anecdotal.

Abantu abangahle bafune ukumisa isikhashana ukudla okune-keto isikhathi esifushane kufaka phakathi abagijimi abakhuthazelayo abangadinga uphethiloli osheshayo okhishwa yi-carbs, noma labo abafuna ikhefu elifushane nje lokuthola imicimbi efana namaholide.

Ukuzivumelanisa namafutha kungakhanga kakhulu kulaba bantu, njengoba ungazuza izinzuzo ze-keto ngemuva nje kokuthi ubuyele ekudleni.

Kodwa-ke, ngenkathi ukuhamba ngebhayisikili keto kunganikeza ukuguquguquka, izinzuzo zayo zokusebenza kwezemidlalo ziyaphikiswa. Eminye imibiko ithola ukuthi iphazamisa amandla omzimba wakho wokugaya ama-carbs esikhathini esifushane ().

Ngakho-ke, ucwaningo oluningi luyadingeka emiphumeleni yesikhashana neyesikhathi eside yezempilo yale ndlela yokudla.

Ukuguqulwa kwamafutha yisimo sesikhathi eside semethabolic lapho umzimba wakho usebenzisa amanoni njengomthombo wawo omkhulu wamandla. Kucatshangwa ukuthi kuzinzile futhi kusebenza kahle kunesimo sokuqala se-ketosis oyifakayo lapho wamukela ukudla kwe-keto.

Izimpawu nezimpawu

Yize izimpawu nezimpawu zokuguqulwa kwamafutha ngokuyinhloko zisekelwe kuma-akhawunti e-anecdotal, abantu abaningi babika ukuthi bathola izifiso ezimbalwa futhi bazizwa benamandla futhi begxile.

Ukuqala kokushintshwa kwamafutha akuchazwa kahle ezincwadini zesayensi, yize kunobunye ubufakazi balokho kubasubathi abakhuthazelayo (,).

Ngenkathi izifundo ezimbalwa zikhombisile le miphumela, zikhawulelwe kubude besikhathi bezinyanga eziyi-4-12. Ngakho-ke, kudingeka izifundo eziphelele, zesikhathi eside zokuguqulwa kwamafutha (,,).

Ukwehla kwezifiso nendlala

Abathandi beKeto bathi ukuncipha kokudla nokufisa kungezinye zezimpawu zokushintshwa kwamafutha.

Ngenkathi imiphumela yokunciphisa indlala ye-ketosis ibhalwe kahle, ubude balesi sifundazwe buyehluka kuye ngokufunda kuya ekutadisheni. Njengoba kunje, abukho ubufakazi obanele besayensi obusekela umbono wokuthi ukushintshwa kwamafutha ngokuqinisekile kunciphisa izifiso (,).

Ucwaningo olulodwa oluvame ukukhonjiswa ngabathandi be-keto lubandakanya abantu abadala abaphakathi kweminyaka engama-20 abanokukhuluphala ababekwa ekudleni okulawulwayo, okunezigaba izinyanga ezine. Kubalulekile ukuthi uqaphele ukuthi i-ketosis esifundweni ibangelwe yi-keto ehlanganiswe nokudla okuphansi kakhulu kwekhalori (,).

Lesi sigaba sokuqala se-keto, esivumela kuphela ama-calories ayi-600-800 ngosuku, saqhubeka kwaze kwaba yilapho umhlanganyeli ngamunye elahlekelwa isisindo esilinganisiwe. I-peak ketosis yathatha izinsuku ezingama-60-90, ngemuva kwalokho ababambiqhaza babekwa ekudleni okubandakanya ukulinganisa okulinganiselayo kwe-macronutrient (,).

Izifiso zokudla zehle kakhulu phakathi nocwaningo. Ngaphezu kwalokho, phakathi nesigaba se-ketogenic sezinsuku ezingama-60-90, ababambiqhaza abazibikanga izimpawu ezijwayelekile zokuvinjelwa okunzima kwekhalori, okubandakanya ukudabuka, imizwa emibi, nokwanda kwendlala (,).

Isizathu salokhu asaziwa, kepha abacwaningi bakholelwa ukuthi kungaxhunyaniswa ne-ketosis. Lokhu okutholakele kuyaphoqelela futhi kuqinisekisa ukuqhubeka kokufundelwa emaqenjini amakhulu abantu ().

Kodwa-ke, kufanele wazi ukuthi ukuvinjelwa ngokweqile kwekhalori kungalimaza impilo yakho.

Ukugxila okwengeziwe

Ukudla okune-ketogenic ekuqaleni kwaklanyelwe ukwelapha izingane ezinesithuthwane esingazweli emithini. Kuyathakazelisa ukuthi izingane zinamandla amakhulu okusebenzisa ngempumelelo imizimba ye-ketone yamandla kunabantu abadala ().

Imizimba ye-ketone, ikakhulukazi i-molecule eyodwa ebizwa nge-beta-hydroxybutyrate (BHB), ikhonjisiwe ukuvikela ubuchopho bakho. Yize kungacaci ngokuphelele, imiphumela ye-BHB ebuchosheni ingasiza ekuchazeni ukugxila okwandayo okubikwa ngama-dieters e-ketogenic esikhathi eside ().

Noma kunjalo, kudingeka olunye ucwaningo kulo mphumela nobudlelwano bawo nokuzivumelanisa namafutha.

Ukulala okuthuthukisiwe

Abanye abantu futhi bathi ukuguqulwa kwamafutha kuthuthukisa ukulala kwakho.

Kodwa-ke, ucwaningo lukhombisa ukuthi le miphumela ikhawulelwe kubantu abathile njengezingane nentsha ekhuluphele ngokweqile noma labo abanenkinga yokulala (,,,).

Isifundo esisodwa emadodeni ayi-14 aphilile sathola ukuthi labo abadla ukudla okune-ketogenic babhekana nobuthongo obukhulu kepha banciphisa ukulala kwamehlo okusheshayo (REM). Ukulala kwe-REM kubalulekile ngoba kwenza izifunda zobuchopho zihlotshaniswe nokufunda ().

Ngakho-ke, ukulala ngokuphelele kungenzeka kungathuthukanga.

Ucwaningo oluhlukile kubantu abadala abangama-20 alutholanga ukuhlobana okuphawulekayo phakathi kwe-ketosis nekhwalithi yokulala ethuthukisiwe noma ubude besikhathi (,).

Ngakho-ke, olunye ucwaningo luyadingeka.

Yize abameli bethi ukuguqulwa kwamafutha kuthuthukisa ukulala, kukhulisa ukugxila, futhi kunciphise izifiso, ucwaningo luxubene. Kuyafaneleka futhi ukuqaphela ukuthi ukuguqulwa kwamafutha akuchazwa kahle ezincwadini zesayensi. Ngakho-ke, kudingeka izifundo eziningi.

Ingabe ukuguqulwa kwamafutha kunempilo?

Ngenxa yokuntuleka kocwaningo olunzulu, imiphumela yezempilo yesikhathi eside yokudla kwe-keto ayiqondakali kahle.

Isifundo esisodwa sezinyanga eziyi-12 kubantu abangama-377 e-Italy sathola izinzuzo ezithile, kepha ukuguqulwa kwamafutha akuzange kuchazwe. Ngaphezu kwalokho, ababambiqhaza abazibonanga izinguquko ezinkulu kusisindo noma emafutheni ().

Ngaphezu kwalokho, ucwaningo olwenziwe kubantu abadala abangaphezu kwe-13,000 luxhumanise umkhawulo wesikhathi eside we-carb nengozi eyengeziwe ye-atrial fibrillation - isigqi senhliziyo esingajwayelekile esingaholela ezinkingeni ezinkulu njengokushaywa unhlangothi, isifo senhliziyo, nokufa ().

Kodwa-ke, labo abathuthukise lesi simo babike ukudla okuphezulu kakhulu kwe-carb kunalokho okuvumela i-keto ().

Ngakolunye uhlangothi, ucwaningo lwamaviki angama-24 kubantu abangama-83 abanokukhuluphala luveze ukuthi ukudla keto kuthuthukise amazinga e-cholesterol ().

Kukonke, ucwaningo olunzulu lwesikhathi eside luyadingeka.

Ukuqapha nemiphumela emibi

Ukudla kwe-keto kungaba nzima ukukugcina. Imiphumela yesikhashana esifushane ifaka iqoqo lezimpawu ezaziwa ngokuthi umkhuhlane we-keto, ofaka ukukhathala, inkungu yobuchopho nokuphefumula okungalungile ().

Futhi, eminye imibiko ikhombisa ukuthi ukudla kungahambisana nokulimala kwesibindi namathambo ().

Ngokuhamba kwesikhathi, imikhawulo yayo ingadala ukusilela kwamavithamini namaminerali. Kungaphazamisa futhi i-gut microbiome - ukuqoqwa kwamagciwane aphilayo ahlala esiswini sakho - futhi kudale imiphumela emibi efana nokuqunjelwa (,).

Ngokwengeziwe, uma kunikezwe ukuthi ukudla okuphansi kakhulu kwe-carb kuhlotshaniswa nobungozi obandayo be-atrial fibrillation, labo abanezimo zenhliziyo kufanele babonane nodokotela wabo ngaphambi kokusebenzisa i-keto ().

Ngaphezu kwalokho, isifundo esisodwa secala endodeni eneminyaka engama-60 ubudala saxwayisa ngokudla okune-keto kulabo abanesifo sikashukela sohlobo lwesibili, njengoba eba nesimo esiyingozi esibizwa ngesifo sikashukela ketoacidosis - yize le ndoda yabuye yafaka nezikhathi zokuzila ukudla ngemuva konyaka ekudleni ().

Okokugcina, abantu abanesifo se-gallbladder akufanele bakuthathe lokhu kudla ngaphandle uma beyalelwe ukuthi benze njalo ngumhlinzeki wezokunakekelwa kwempilo, njengoba ukwanda kokudla kwamafutha kungandisa izimpawu ezinjengamatshe e-gallbladder. Ukudla isikhathi eside ukudla okunamafutha amaningi kungakhuphula nobungozi bokuhlaselwa yilesi sifo ().

Yize kudingeka olunye ucwaningo ngemiphumela yokuguqulwa kwamafutha, ukudla i-keto yesikhathi eside kungahle kungaphephi kulabo abanezimo zenhliziyo, uhlobo lwesifo sikashukela se-2, noma isifo se-gallbladder.

Okubalulekile

Ukuzivumelanisa namafutha ukulungiswa kwesikhathi eside kwe-metosis ku-ketosis, isimo lapho umzimba wakho ushisa khona amafutha njengophethiloli esikhundleni se-carbs. Ngokuvamile kuthiwa njengenye yezinzuzo zokudla kwe-keto.

Ukuguqulwa kwamafutha kuthiwa kuholele ekunciphiseni izifiso, ukukhuphula amazinga wamandla, nokulala okuthuthukisiwe. Kungenzeka futhi ukuthi izinzile futhi isebenze kangcono kune-ketosis yokuqala.

Noma kunjalo, ucwaningo olwengeziwe luyadingeka ukuze kungagcini ngokuthola imiphumela yesikhathi eside yokudla kwe-keto kepha nokuthi ukusebenza kwamafutha kusebenza kanjani.