Ingabe Ukudla Keto Kungadala Ukuqunjelwa?

-Delile

• Ukubuka konke
• Kungani ukudla kwe-keto kubangela ukuqunjelwa?
• Ukulungiswa kwama-carbs ambalwa namafutha amaningi
• Ayikho intambo eyanele
• Ukudla i-fiber ephansi esikhundleni se-fiber ephezulu
• Ungayelapha kanjani ukuqunjelwa
• Ungakuvimbela kanjani ukuqunjelwa ekudleni keto
• Ukudla okudlela endlini

Ukubuka konke

Ukudla kwe-ketogenic (noma keto) kuyaqhubeka nokuba ngenye yezindlela zokudla ezithandwa kakhulu e-United States. Lokhu kungenxa yokuthi ubufakazi bomtholampilo bubonisa ukuthi kungakusiza ukuthi wehlise isisindo futhi uthuthukise impilo yakho.

Ngokunciphisa kakhulu ama-carbohydrate bese ushintsha lawo ma-carbs ngokudla okunamafutha amaningi noma amaprotheni, lokhu kudla kungabeka umzimba wakho esimweni se-ketosis.

Uma uku-ketosis, umzimba wakho ushisa amanoni esikhundleni se-glucose (imvamisa kusuka ku-carbs) ukuthola amandla.

Ngenkathi ukudla kwe-keto kungakusiza ukuthi ushise amanoni, kungahle kube nemiphumela engemihle. Eminingi yale miphumela emibi ihlobene nepheshana lakho lesisu (GI) eliphendula ngokungabikho kwama-carbs.

Omunye wale miphumela emibi ukuqunjelwa. Lokhu kusho ukuthi uneminyakazo emithathu noma embalwa ngesonto. Ukuqunjelwa kungenza futhi indle yakho ibe nzima futhi ibe nesigaxa, futhi kube nzima ukudlula.

Ngakho-ke, kungani lokhu kwenzeka? Funda ukuze uthole ukuthi yini ebangela ukuqunjelwa ngokudla kwe-keto, nokuthi yini ongayenza ukuyivimba.

Kungani ukudla kwe-keto kubangela ukuqunjelwa?

Uma ngabe ukudla kwe-keto kufanele kuthuthukise impilo yakho, yini ebangela ukuthi ipheshana lakho le-GI lisabele kule ndlela yokudla okunamafutha aphezulu, ne-carb ephansi? Nazi ezinye zezizathu eziyinhloko ongathola ukuqunjelwa ngenkathi ulandela ukudla kwe-keto:

Ukulungiswa kwama-carbs ambalwa namafutha amaningi

Imizimba yethu yenzelwe ukugaya ama-macronutrients amathathu: ama-carbs, amafutha, namaprotheni. Ngenkathi ukudla ama-carbs amaningi ngokujwayelekile kunganconyiwe uma uzama ukunciphisa isisindo, ukunciphisa ukudla kwakho kwe-carb ngokushesha kungabeka ipheshana lakho le-GI esimeni esicindezelekile.

Uma ushintshela ekudleni kwe-keto, umzimba wakho kufanele uguqule ekugayeni umthwalo osindayo wama-carbs ukugaya amanoni amaningi. Kungathatha isikhashana ukuthi isisu sakho sijwayele ukwehlisa amanoni amaningi kunalokho esikujwayele.

Ayikho intambo eyanele

Uma ulandela ukudla kwe-keto, uvame ukudla ama-gramu angama-20 kuye kwangama-50 ama-carbs usuku ngalunye. Lokhu kuncane kakhulu kunesincomo semihlahlandlela yokudla, ngokusekelwe ekudleni kwekhalori okungu-2,000.

Futhi, ama-carbs enempilo njengezithelo nezinhlamvu ezigcwele aqukethe i-fiber. Uma unciphisa lokhu kudla, awusatholi "inqwaba" ejwayelekile ekudleni kwakho okudingayo ukuze ugcine ukunyakaza kwakho kwamathumbu kuvamile.

Ukudla i-fiber ephansi esikhundleni se-fiber ephezulu

Ngenkathi cishe amaphesenti ama-5 kuphela wokudla okudlayo ekudleni kwe-keto akhiwe ngama-carbs, ukhiye ukuqinisekisa ukuthi udla uhlobo olufanele. Hlela izinhlayiya ezinempilo, ezinomsoco, ezine-fiber ephezulu njengezithelo, imifino, nezinhlamvu ezigcwele.

Uma udla kuphela i-fiber-carbs ephansi, njengesinkwa esimhlophe, ilayisi elimhlophe, noma izimpahla ezinoshukela, kungenzeka ukuthi ngeke uthole i-fiber oyidingayo yokuhambisa ukudla ngepheshana lakho le-GI.

Ungayelapha kanjani ukuqunjelwa

Ukuqunjelwa kwesikhathi eside kungaholela ezinkingeni, kufaka phakathi izigaxa zangemuva, ama-hemorrhoids, nobuhlungu besisu. Yingakho ungafuni ukuthi ihlale ingamakiwe isikhathi eside.

Uma umusha ekudleni keto, ungathola ukuthi ukuqunjelwa kwakho kuhlala izinsuku ezimbalwa kuya emavikini ambalwa. Njengoba umzimba wakho ulungisa ukugaya amafutha amaningi kanye nama-carbs ambalwa, ukuqunjelwa kwakho kungahle kube ngcono.

Uma ukuqunjelwa kwakho kuqhubeka nokuba yinkinga, zama eyodwa yalamakhambi asekhaya:

• Phuza amanzi amaningi.
• Faka okwesikhashana ukudla okuningi okune-fiber ekudleni kwakho, okufana nezinhlamvu ezigcwele, imidumba namajikijolo.
• Thatha uhambo lokuhamba ngokushesha ngemuva kokudla.
• Zama ukuqeqeshwa kwamathumbu, indlela lapho udlula khona indle ngasikhathi sinye nsuku zonke.

Uma ukuqunjelwa kwakho kungangcono ngemuva kwamasonto amathathu, qiniseka ukwenza i-aphoyintimenti yokukhuluma nodokotela wakho. Bangasebenza nawe ukuthola ukwelashwa okuhle kakhulu.

Ngenkathi izikhuthazi ezingaphezulu kwamakhompiyutha zingasiza, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuthatha noma yiziphi izithasiselo ze-fiber noma ama-laxatives. Eminye yale mikhiqizo iphezulu kuma-carbs, angaphazamisa imizamo yakho ekudleni keto.

Ungakuvimbela kanjani ukuqunjelwa ekudleni keto

Enye indlela ongavimbela ukuqunjelwa ngokwethula kancane kancane ukudla okune-keto.

Isibonelo, ungaqala ngokudla nsuku zonke kwe-carb ekugcineni okuphezulu, cishe amagremu ama-50, bese unciphisa kancane ukudla kwakho kwe-carb njengoba uhlelo lwakho lokugaya ukudla luguquka.

Le ndlela ingathatha isikhashana ukuthi ufinyelele ku-ketosis. Kepha ungahle unamathele ekudleni uma unemiphumela emibi embalwa.

Enye indlela yokuvimbela ukuqunjelwa ekudleni kwe-keto ukuqinisekisa ukuthi amafutha namaprotheni owadlayo avela ekudleni okuphelele. Ukudla ukudla okuningi okucutshungulwayo nokudla okusheshayo kungabeka ukucindezeleka okwengeziwe ohlelweni lwakho lwe-GI.

Ukudla okusetshenzisiwe ngokuvamile akunikezi inani eliningi lokudla okunempilo. Futhi, ngokuvamile aphansi ku-fiber, okudingayo ukuze ugcine amathumbu akho esebenza kahle. Ekugcineni, kubalulekile ukuthi uqiniseke ukuthi uphuza amanzi anele.

Ukudla okudlela endlini

Ukudla kwe-keto kungaqala kudale ukuqunjelwa njengoba umzimba wakho ujwayela ukugaya ama-carbs ambalwa namafutha amaningi. Kepha njengoba ipheshana lakho le-GI lizivumelanisa nale ndlela yokudla, ungathola ukuthi iba yinkinga encane.

Unganciphisa futhi nobungozi bokuqunjelwa ngokudla ukudla okuphelele, okunefayibha ephezulu ukusiza ukugcina amathumbu akho ehamba.

Uma ukuqunjelwa kwakho kungabi ngcono, ngaphandle kwamakhambi asekhaya nokwelashwa, kungaba yisikhathi sokubona udokotela wakho. Bangancoma imishanguzo kadokotela noma ushintsho oluthile lokudla ukusiza ukubuyisela ipheshana lakho le-GI ekusebenzeni.