Ukuzila ukudla okungapheli kanye neKeto: Ingabe Kufanele Uhlanganise Lokubili?

-Delile

• Kuyini ukuzila ukudla ngezikhathi ezithile?
• Kuyini ukudla kwe-keto?
• Izinzuzo ezingaba khona zokuzijwayeza kokubili
• Kwangathi bushelelezi indlela yakho eya ketosis
• Kungaholela ekulahlekelweni kwamafutha amaningi
• Ingabe kufanele uwahlanganise?
• Okubalulekile

Ukudla kwe-keto nokuzila ukudla ngezikhathi ezithile kuyizindlela ezimbili ezishisa kakhulu zamanje zezempilo.

Abantu abaningi abazi ngempilo basebenzisa lezi zindlela ukwehlisa isisindo nokulawula izimo ezithile zezempilo.

Ngenkathi bobabili benocwaningo oluqinile olusekela izinzuzo zabo ezibekiwe, abantu abaningi bayazibuza ukuthi kuphephile yini futhi kuyasebenza ukuhlanganisa lezi zinto ezimbili.

Le ndatshana ichaza ukuzila okufika ngezikhathi ezithile kanye nokudla kwe-keto futhi ichaze ukuthi ukuhlanganisa lokhu kungumbono omuhle yini.

Kuyini ukuzila ukudla ngezikhathi ezithile?

Ukuzila okungapheli kuyindlela yokudla ejikeleza phakathi kokuvinjelwa kwekhalori - noma ukuzila ukudla - nokusetshenziswa kokudla okujwayelekile ngesikhathi esithile ().

Kunezinhlobo eziningi ezahlukene zemizila yokuzila ngezikhathi ezithile, kufaka phakathi indlela engu-5: 2, i-Warrior Diet nokuzila ukudla okuhlukile.

Mhlawumbe uhlobo oluthandwa kakhulu lokuzila ngezikhathi ezithile yindlela engu-16/8, okubandakanya ukudla ngesikhathi esinqunyelwe samahora ayisishiyagalombili ngaphambi kokuzila ukudla okungu-16.

Ukuzila okungapheli kusetshenziswa kakhulu njengendlela yokunciphisa isisindo.

Kodwa-ke, ucwaningo luthole ukuthi lungazuzisa impilo nangezinye izindlela eziningi.

Isibonelo, ukuzila ngezikhathi ezithile kukhonjisiwe ukunciphisa ukuvuvukala nokwenza ngcono ukusebenza kobuchopho nokulawulwa kukashukela egazini (,,).

Ukuzila ukudla okungapheli kuyindlela yokudla ebandakanya ukujikeleza phakathi kwezikhathi zokuzila nokudla okujwayelekile. Izindlela ezidumile zifaka izindlela ezi-5: 2 no-16/8.

Kuyini ukudla kwe-keto?

Ukudla kwe-ketogenic (keto) kuyindlela yokudla enamafutha amaningi, ephansi kakhulu.

AmaCarbs ngokujwayelekile ancishiselwa kuma-gramu angama-20 kuye kwangama-50 ngosuku, okuphoqa umzimba wakho ukuthi uthembele emafutheni esikhundleni se-glucose emthonjeni wawo omkhulu wamandla ().

Enqubeni yemethabolikhi eyaziwa ngokuthi i-ketosis, umzimba wakho uhlahlela amafutha ukuze wakhe izinto ezibizwa ngokuthi ama-ketone asebenza njengomunye umthombo kawoyela ().

Lokhu kudla kuyindlela ephumelelayo yokuchitha amakhilogremu, kepha kunezinye izinzuzo eziningi futhi.

Ukudla kwe-keto sekusetshenziswe cishe ikhulu leminyaka ukwelapha isithuthwane futhi kukhombisa nethemba lokunye ukuphazamiseka kwemizwa ().

Isibonelo, ukudla kwe-keto kungathuthukisa izimpawu zengqondo kubantu abane-Alzheimer's's disease ().

Ngaphezu kwalokho, inganciphisa ushukela wegazi, ithuthukise ukumelana ne-insulin kanye nezici eziyingozi zesifo senhliziyo ezinjengamazinga e-triglyceride (,).

Ukudla kwe-ketogenic yi-carb ephansi kakhulu, ukudla okunamafutha aphezulu okuxhunyaniswe nezinzuzo zezempilo ezingaba khona, njengokuncipha kwesisindo nokulawulwa koshukela osegazini.

Izinzuzo ezingaba khona zokuzijwayeza kokubili

Uma uzibophezela ekudleni kwe-ketogenic ngenkathi uzila ukudla futhi, kungahlinzeka ngezinzuzo ezilandelayo.

Kwangathi bushelelezi indlela yakho eya ketosis

Ukuzila ukudla okungapheli kungasiza umzimba wakho ukuthi ufinyelele ku-ketosis ngokushesha kunokudla keto kuphela.

Lokho kungenxa yokuthi umzimba wakho, lapho uzila ukudla, ugcina amandla asele ngokuguqula umthombo wawo kaphethiloli usuke kuma-carbs uye emafutheni - okuyisisekelo sokudla keto ().

Ngesikhathi sokuzila, amazinga e-insulin nezitolo ze-glycogen ziyancipha, okuholela emzimbeni wakho ukuthi ngokwemvelo uqale ukushisa amafutha kaphethiloli ().

Noma ngubani olwela ukufinyelela i-ketosis ngenkathi edla i-keto, ukungeza ukuzila ukudla ngezikhathi ezithile kungahle kuqale inqubo yakho.

Kungaholela ekulahlekelweni kwamafutha amaningi

Ukuhlanganisa ukudla kanye nokuzila ukudla kungakusiza ushise amanoni amaningi kunokudla wedwa.

Ngoba ukuzila ngezikhathi ezithile kukhulisa imetabolism ngokukhuthaza i-thermogenesis, noma ukukhiqiza ukushisa, umzimba wakho ungaqala ukusebenzisa izitolo ezinamafutha ezinenkani ().

Izifundo eziningana ziveza ukuthi ukuzila ukudla ngezikhathi ezithile kungawisa ngamandla nangokuphephile amafutha omzimba amaningi.

Esifundweni samasonto ayisishiyagalombili emadodeni aqeqeshwe ukumelana nama-34, labo abenza indlela yokuzila ukudla okungu-16/8 balahlekelwe cishe ngamafutha omzimba acishe abe ngu-14% kunalawo alandela indlela ejwayelekile yokudla ().

Ngokufanayo, ukubuyekezwa kwezifundo ezingama-28 kuqaphele ukuthi abantu abasebenzisa ukuzila ukudla ngezikhathi ezithile balahlekelwe isilinganiso samafutha angamakhilogremu angu-7.3 (3.3 kg) kunalawo alandela ukudla okunama-khalori aphansi kakhulu ().

Futhi, ukuzila ukudla ngezikhathi ezithile kungagcina imisipha ngesikhathi sokulahleka kwesisindo futhi kuthuthukise amazinga wamandla, okungasiza ama-keto dieters afuna ukuthuthukisa ukusebenza kwezemidlalo nokulahla amafutha omzimba (,).

Ngokwengeziwe, ucwaningo lugcizelela ukuthi ukuzila ukudla ngezikhathi ezithile kunganciphisa indlala futhi kukhuthaze imizwa yokugcwala, okungasiza ukunciphisa umzimba ().

Ukuhlanganisa ukuzila ngezikhathi ezithile nokudla okune-keto kungakusiza ukuthi ufinyelele i-ketosis ngokushesha futhi wehlise amafutha amaningi emzimbeni kunokudla keto kuphela.

Ingabe kufanele uwahlanganise?

Ukuhlanganisa ukudla kwe-ketogenic nokuzila ukudla ngezikhathi ezithile kungenzeka kuphephe kubantu abaningi.

Kodwa-ke, abesifazane abakhulelwe noma abancelisayo nalabo abanomlando wokudla okungahambi kahle kufanele bagweme ukuzila ukudla ngezikhathi ezithile.

Abantu abanezimo ezithile zezempilo, ezifana nesifo sikashukela noma isifo senhliziyo, kufanele babonane nodokotela ngaphambi kokuzama ukuzila ukudla ngezikhathi ezithile ekudleni keto.

Yize abanye abantu bengathola ukuhlanganisa imikhuba kusiza, kubalulekile ukuthi wazi ukuthi kungahle kungasebenzi kuwo wonke umuntu.

Abanye abantu bangathola ukuthi ukuzila ukudla ekudleni kwe-keto kunzima kakhulu, noma bangathola ukusabela okubi, njengokudla ngokweqile ngezinsuku ezingazili, ukucasuka nokukhathala ().

Khumbula ukuthi ukuzila ukudla ngezikhathi ezithile akudingekile ukufinyelela i-ketosis, noma ingasetshenziswa njengethuluzi lokwenza masinyane.

Ukulandela nje ukudla okunempilo, okuyindilinga kahle kwe-keto kwanele kunoma ngubani ofuna ukuthuthukisa impilo ngokusika ama-carbs.

Yize ukuzila ukudla ngezikhathi ezithile kanye nokudla kwe-ketogenic kungathuthukisa ukusebenza komunye nomunye, akudingekile ukuhlanganisa zombili. Ngokuya ngezinhloso zakho zezempilo, ungakhetha eyodwa kunenye.

Okubalulekile

Ukuhlanganisa ukudla kwe-keto nokuzila ukudla ngezikhathi ezithile kungakusiza ukuthi ufinyelele i-ketosis ngokushesha kunokudla kwe-keto kuphela. Kungadala nokulahleka okukhulu kwamafutha.

Kodwa-ke, yize le ndlela ingasebenzela abanye izimangaliso, akudingekile ukuyihlanganisa yomibili, futhi abanye abantu kufanele bayigweme le nhlanganisela.

Wamukelekile ukuzama futhi ubone ukuthi ingabe inhlanganisela - noma umkhuba owodwa uwedwa - kusebenza kangcono kuwe. Kepha njenganoma yiluphi uguquko olukhulu lwendlela yokuphila, kungakuhle ukhulume nomhlinzeki wakho wezokunakekelwa kwempilo kuqala.