Ingabe Ukudla Kwe-Ketogenic Kuyaphumelela Kwabesifazane?

-Delile

• Ingabe i-keto diet iyasebenza kwabesifazane?
• I-Keto kanye nokwehlisa isisindo kwabesifazane
• Ukulawulwa keto kanye noshukela wegazi kwabesifazane
• Ukwelashwa kweKeto nomdlavuza kwabesifazane
• Ingabe ukudla okune-ketogenic kubeka ubungozi kwabesifazane?
• Kungenzeka kungafaneleki kwabanye besifazane
• Ingabe kufanele uzame ukudla kwe-keto?
• Okubalulekile

Ukudla okune-ketogenic yi-carb edume kakhulu, ukudla okunamafutha aphezulu okuthandwa abantu abaningi ngekhono layo lokukhuthaza ukulahleka kwesisindo okusheshayo.

Kunezinye izinzuzo ezihlobene nokudla kwe-keto futhi, kufaka phakathi ukuthuthukiswa koshukela wegazi kanye nezinye izimpawu zempilo ye-metabolic.

Kodwa-ke, ungazibuza ukuthi ngabe ukudla okune-ketogenic kusebenza ngokulinganayo kubo bonke abantu, kubandakanya nabesifazane.

Lo mbhalo ubuyekeza ukuthi ukudla kwe-ketogenic kuyithinta kanjani impilo yabesifazane.

Ingabe i-keto diet iyasebenza kwabesifazane?

Ukudla kwe-ketogenic kukhombisa isethembiso lapho sisetshenziswa ngokwelashwa ukuthuthukisa izici ezithile zempilo.

Ucwaningo lukhombisile ukuthi lungasetshenziswa njengendlela yokwehlisa amafutha omzimba nokwenza ngcono ushukela wegazi, futhi nanjengokwelashwa okuhambisanayo komdlavuza othile (,).

Yize ucwaningo oluningi lugxile ekusebenzeni kahle kokudla kwe-keto emadodeni, inani elifanelekile lezifundo lifake abesifazane noma ligxile kuphela kwimiphumela yokudla kwe-keto kwabesifazane.

I-Keto kanye nokwehlisa isisindo kwabesifazane

Esinye sezizathu ezinkulu zokuthi kungani abesifazane bephendukela ekudleni kwe-keto ukulahlekelwa ngamafutha omzimba amaningi.

Olunye ucwaningo lubonisa ukuthi ukudla kwe-keto kungaba yindlela ephumelelayo yokukhuthaza ukulahleka kwamafutha kubantu besifazane.

Ucwaningo lukhombisile ukuthi ukulandela ukudla kwe-keto kungasiza ekunciphiseni isisindo ngokwandisa ukushisa kwamafutha nokunciphisa ukudla kwekhalori namahomoni akhuthaza indlala njenge-insulin - konke lokho kungasiza ukukhuthaza ukulahleka kwamafutha ().

Isibonelo, ucwaningo olulodwa kwabesifazane abangama-45 abanomdlavuza we-ovari noma we-endometrial luthole ukuthi abesifazane abalandela ukudla kwe-ketogenic amasonto ayi-12 babenamafutha omzimba angaphansi kakhulu futhi balahlekelwe ngamafutha esisu angama-16% kunabesifazane ababelwe amafutha aphansi, i-fiber ephezulu yokudla () .

Olunye ucwaningo kubantu abadala abanokukhuluphala okubandakanya abesifazane abangu-12 lukhombisile ukuthi ukulandela ukudla okuphansi kakhulu kwekhalori ketogenic amasonto ayi-14 kunciphise kakhulu amafutha omzimba, kwehlise izifiso zokudla, futhi kwathuthukisa nomsebenzi wobulili besifazane ().

Ngaphezu kwalokho, ukubuyekezwa kwezilingo eziyi-13 ezilawulwa ngokungahleliwe - indinganiso yegolide ocwaningweni - ebandakanya inani labantu besifazane abangama-61% lithole ukuthi ababambiqhaza abalandela ukudla kwe-ketogenic balahlekelwe amakhilogremu ama-2 (0.9 kg) ngaphezu kwalabo abadla ukudla okunamafutha amancane ngemuva kwe-1 kuye ku-2 iminyaka ().

Yize ucwaningo lusekela ukusetshenziswa kwale ndlela ephansi kakhulu yokudla ukuze kuthuthukiswe ukulahleka kwamafutha esikhathini esifushane, khumbula ukuthi njengamanje kunokushoda kwezifundo ezihlola imiphumela yesikhathi eside yokudla kwe-keto ekwehliseni isisindo.

Futhi, obunye ubufakazi busikisela ukuthi izinzuzo zokwehlisa isisindo sokudla kwe-keto ziyehla zizungeze uphawu lwenyanga engu-5, okungenzeka ukuthi kungenxa yemvelo ebekelwe imingcele ().

Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi ukudla okunciphisa kakhulu i-carb kungaholela emiphumeleni efanayo futhi kube lula ukondla isikhathi eside.

Isibonelo, isifundo esabandakanya abesifazane abangama-52 sathola ukuthi izidlo eziphansi nezilinganiselayo ze-carb eziqukethe i-15% ne-25% carbs, ngokulandelana, zinciphise amafutha omzimba kanye nomjikelezo okhalweni ngaphezu kwamasonto ayi-12 afana nokudla kwe-ketogenic obekuqukethe i-5% carbs ().

Futhi, ukudla okuphezulu kwe-carb kwakulula kwabesifazane ukunamathela.

Ukulawulwa keto kanye noshukela wegazi kwabesifazane

Ukudla kwe-ketogenic ngokuvamile kunciphisa ukutholakala kwe-carb ibe ngaphansi kwama-10% wekhalori ephelele. Ngalesi sizathu, ukudla kuyathandwa ngabesifazane abanoshukela ophakeme wegazi, kubandakanya nalabo abanesifo sikashukela sohlobo 2.

Ucwaningo lwezinyanga ezi-4 olubandakanya abesifazane abangama-58 abanesisindo sokukhuluphala nohlobo 2 lwesifo sikashukela luthole ukuthi ukudla okuphansi kakhulu kwekhalori keto kubangele ukwehla kakhulu kwesisindo nokuncipha ekuzileni ushukela wegazi kanye ne-hemoglobin A1c (HbA1c) kunokudla okujwayelekile kwekhalori eliphansi ().

I-HbA1c iyimpawu yokulawula ushukela egazini isikhathi eside.

Ucwaningo lwamacala e-2019 kowesifazane oneminyaka engu-65 onomlando weminyaka engama-26 wohlobo lwesifo sikashukela kanye nokudangala kukhombisile ukuthi ngemuva kokulandela ukudla kwe-ketogenic amasonto ayi-12, kanye nokwelashwa kwengqondo nokuzivocavoca ngamandla okukhulu, uHbA1c wakhe uphume ebangeni lesifo sikashukela .

Ushukela wegazi lakhe ozila ukudla kanye nezimpawu zakhe zokudangala emtholampilo kwejwayelekile. Ngokuyinhloko, lolu cwaningo lubonisa ukuthi ukudla kwe-ketogenic kuguqule uhlobo lwesifo sikashukela salo wesifazane 2).

Ucwaningo olwenziwe kubantu abangama-25 olubandakanya abesifazane abangu-15 lukhombise imiphumela efanayo. Ngemuva kwamasonto angama-34 okulandela ukudla kwe-keto, cishe abantu abangama-55% besifundo babenamazinga we-HbA1c ngaphansi kwezinga likashukela, uma kuqhathaniswa no-0% owalandela ukudla okunamafutha amancane ().

Kodwa-ke, kubalulekile ukuthi uqaphele ukuthi njengamanje, izifundo zokunamathela isikhathi eside, ukuphepha nokusebenza kokudla kwe-ketogenic ekulawuleni ushukela wegazi ziyashoda.

Futhi, okunye okunye ukudla okungavimbeli kakhulu, kufaka phakathi ukudla kwaseMedithera, kucwaningwe amashumi eminyaka futhi kwaziwa ngokuphepha kwabo kanye nemiphumela ezuzisayo ekulawuleni ushukela wegazi kanye nempilo yonke ().

Ukwelashwa kweKeto nomdlavuza kwabesifazane

Ukudla kwe-ketogenic kukhonjisiwe ukuthi kunenzuzo lapho kusetshenziswa njengendlela yokwelashwa ehambisanayo yezinhlobo ezithile zomdlavuza kanye nemithi yendabuko.

Ucwaningo olulodwa kwabesifazane abangama-45 abanomdlavuza we-endometrial noma i-ovarian bathola ukuthi ukulandela ukudla kwe-ketogenic kwenyusa amazinga egazi emizimba ye-ketone futhi kwehlisa amazinga we-insulin-like factor factor 1 (IGF-I), i-hormone engakhuthaza ukusabalala kwamangqamuzana omdlavuza.

Abaphenyi bavumile ukuthi lolu shintsho, kanye nokwehla koshukela wegazi obonwe kulabo abalandela ukudla okune-ketogenic, kudala indawo engathandeki yamangqamuzana omdlavuza angahle acindezele ukukhula kwawo futhi asabalale ().

Futhi, ucwaningo lukhombisa nokuthi ukudla kwe-ketogenic kungathuthukisa ukusebenza komzimba, kwandise amazinga wamandla, futhi kwehlise izifiso zokudla kwabesifazane abanomdlavuza we-endometrium kanye ne-ovarian ().

Ukudla okune-ketogenic kuphinde kwabonisa isithembiso lapho sisetshenziswa njengokwelashwa okuhambisana nokwelashwa okujwayelekile okufana nokwelashwa ngamakhemikhali kweminye imidlavuza ethinta abesifazane kubandakanya i-glioblastoma multiforme, umdlavuza onolaka othinta ubuchopho (,,).

Kodwa-ke, kubalulekile ukuthi uqaphele ukuthi ngenxa yemvelo ebekelwe imingcele yokudla kwe-ketogenic kanye nokuntuleka kwamanje kocwaningo lwekhwalithi ephezulu, lokhu kudla akunconywa njengokwelashwa kwamagciwane amaningi omdlavuza.

Olunye ucwaningo luye lwabonisa ukuthi ukudla kwe-ketogenic kungasebenza ekukhuthazeni ukulahleka kwesisindo nokwenza ngcono ukulawulwa kukashukela egazini kwabesifazane. Futhi, kungasiza uma kusetshenziswa njengokwelashwa okuhambisanayo kwabesifazane abanezinhlobo ezithile zomdlavuza.

Ingabe ukudla okune-ketogenic kubeka ubungozi kwabesifazane?

Enye yezinto ezikhathaza kakhulu ngokulandela amafutha aphezulu kakhulu, ukudla okune-carb ephansi yimiphumela yayo emibi engaba khona empilweni yenhliziyo.

Kuyathakazelisa ukuthi ngenkathi obunye ubufakazi bukhombisa ukuthi ukudla kwe-ketogenic kungakhuphula izici ezithile zesifo senhliziyo kubandakanya i-LDL (embi) cholesterol, olunye ucwaningo luye lwathola ukuthi ukudla kungasiza impilo yenhliziyo.

Ucwaningo oluncane obelufaka abasubathi abathathu besifazane beCrossfit luthole ukuthi ngemuva kwamasonto ayi-12 elandela ukudla okune-ketogenic, i-cholesterol ye-LDL inyuswe cishe ngama-35% ekudleni ketogenic, uma kuqhathaniswa nabasubathi abalandela indlela yokudla yokulawula ().

Kodwa-ke, ucwaningo olwenziwe kwabesifazane abanomdlavuza we-endometrium kanye ne-ovarian lukhombisile ukuthi ukulandela ukudla kwe-ketogenic amasonto ayi-12 akunamphumela omubi kuma-lipids egazi uma kuqhathaniswa namafutha aphansi, i-fiber ephezulu yokudla ().

Ngokunjalo, ezinye izifundo zikhombise imiphumela ephikisanayo.

Okunye okutholakele kukhombisa ukuthi ukudla okwe-ketogenic kuphakamisa i-cholesterol evikela inhliziyo ye-HDL futhi kunciphise inani eliphelele nele-LDL cholesterol, kanti abanye bathole ukudla kwe-ketogenic ukukhulisa kakhulu i-LDL (,,).

Kubalulekile ukuthi wazi ukuthi ngokuya ngokwakhiwa kokudla, izidlo ze-ketogenic kungenzeka zithinte izinto ezinobungozi bezempilo yenhliziyo ngokuhlukile.

Isibonelo, ukudla okune-ketogenic okunamafutha agcwele kungenzeka ukuthi kukhuphule i-cholesterol ye-LDL kunokudla okune-keto ngokuyinhloko okwenziwe ngamafutha angafakwanga ().

Futhi, yize kukhonjisiwe ukuthi ukudla kwe-keto kungakhuphula izici ezithile zobungozi besifo senhliziyo, ucwaningo olwengeziwe luyadingeka ukuthola ukuthi lokhu kudla okunamafutha aphezulu kungakhuphula noma kunciphise kanjani ubungozi besifo senhliziyo uqobo nokuqonda kangcono umphumela waso empilweni jikelele.

Kungenzeka kungafaneleki kwabanye besifazane

Ngenxa yokuvinjelwa kwayo futhi kunzima ukugcina isilinganiso se-macronutrient, ukudla kwe-ketogenic akulungile kubantu abaningi.

Isibonelo, akunconyelwa abantu abalandelayo (,):

• abesifazane abakhulelwe noma abancelisayo
• abantu abahluleka isibindi noma izinso
• labo abanezinkinga zokuphuza utshwala noma izidakamizwa
• abantu abanesifo sikashukela sohlobo 1
• abantu abane-pancreatitis
• abantu abanezinkinga ezithinta umzimba we-fat
• abantu abanamaphutha athile kufaka phakathi ukushoda kwe-carnitine
• labo abanesifo segazi esaziwa nge-porphyria
• abantu abangakwazi ukugcina ukudla okwanele kokudla okunomsoco

Ngaphezu kokuphikisana okubalwe ngenhla, kunezinye izinto okufanele uzicabangele lapho ucabanga ngokuzama ukudla kwe-ketogenic.

Isibonelo, ukudla kwe-ketogenic kungadala izimpawu ezingathandeki ezaziwa ngokuhlanganyela njengomkhuhlane we-keto ngesikhathi sesigaba sokudla.

Izimpawu zifaka ukucasuka, isicanucanu, ukuqunjelwa, ukukhathala, izinhlungu zemisipha, nokuningi.

Yize lezi zimpawu zivame ukwehla ngemuva kwesonto noma kunjalo, le miphumela kusamele icatshangelwe lapho ucabanga ngokuzama ukudla kwe-keto ().

Umphumela wesikhathi eside wokudla kwe-ketogenic empilweni yezenhliziyo nasempilweni yonke awaziwa ngenxa yokuntuleka kwamanje kocwaningo lwekhwalithi ephezulu. Ukudla kwe-keto akulungile kubantu abaningi futhi kungadala imiphumela engemihle efana nokucasuka.

Ingabe kufanele uzame ukudla kwe-keto?

Ukuthi kufanele uzame yini ukudla i-keto kuncike ezintweni eziningi.

Ngaphambi kokuba uqale noma yiziphi izinguquko eziphawulekayo zokudla, kubalulekile ukuthi ubheke okuhle nokubi kokudla, kanye nokufaneleka kwakho ngokuya ngesimo sakho sempilo samanje.

Isibonelo, i-ketogenic diet ingaba yindlela efanelekile kowesifazane onesisindo, isifo sikashukela, noma ongakwazi ukwehlisa isisindo noma ukuphatha ushukela wegazi lakhe esebenzisa okunye ukuguqulwa kokudla.

Ngokwengeziwe, lokhu kudla kungasebenza nakwabesifazane abakhuluphele ngokweqile noma ukukhuluphala ngokweqile futhi abane-polycystic ovarian syndrome (i-PCOS). Ucwaningo lukhombisa ukuthi ukudla kwe-keto kungasiza abesifazane abane-PCOS ukunciphisa umzimba, ukuthuthukisa ukungalingani kwe-hormonal, nokwenza ngcono ukuzala ().

Kodwa-ke, njengoba ukudla kwe-ketogenic kunemingcele emvelweni futhi kuswele isikhathi eside, izifundo ezisezingeni eliphakeme ezisekela ukuphepha nokusebenza kwazo, amaphethini wokudla angavimbeli kangako angaba yindlela engcono kakhulu kwabesifazane abaningi.

Ngokuya ngezidingo zakho zezempilo nezokudla, kuhlale kuphakanyiswa ukwamukela iphethini yokudla ecebile ngokuphelele, ukudla okuminyene okunomsoco okungagcinwa impilo yonke.

Ngaphambi kokuzama ukudla kwe-keto, kuyisinqumo esihle ukuhlola ezinye, izinketho ezingakhawuleli kakhulu zokuthuthukisa impilo yakho nokufinyelela izinhloso zakho zempilo.

Njengoba i-keto diet ivimbela kakhulu futhi ukusebenza kwayo kuncike ekugcineni i-ketosis, kunconywa ukuthi lokhu kudla kulandelwe kuphela ngenkathi usebenza nochwepheshe wezempilo ofanelekile.

Khuluma nomhlinzeki wakho wezokwelapha noma i-dietitian ebhalisiwe uma unentshisekelo yokuzama ukudla kwe-ketogenic.

Yize ukudla kwe-ketogenic kungahle kube nezinguquko ezinhle kwezempilo kwabanye besifazane, kungukudla okunemikhawulo kakhulu. Iningi labesifazane cishe lizothola impumelelo yesikhathi eside ngokwamukela ukudla okungakhawuleli kangako, okunomsoco onempilo yesikhathi eside.

Okubalulekile

Ukudla kwe-ketogenic kubonise isethembiso lapho sisetshenziswa ngokwelashwa ukuthuthukisa izici ezithile zezempilo kwabesifazane kubandakanya isisindo somzimba nokulawulwa kukashukela egazini.

Kodwa-ke, kuneminye imigede eza nokudla kwe-keto, kufaka phakathi ukungabi bikho kwezifundo eziphenya ngokudla okunefuthe lesikhathi eside empilweni yonke kanye nokwakheka kwayo kwe-macronutrient.

Futhi, lokhu kudla akuphephile kubantu besifazane abathile, kufaka phakathi abesifazane abakhulelwe noma abancelisayo.

Yize abanye besifazane bengathola impumelelo lapho belandela iphethini yokudla ye-ketogenic, ukukhetha ukudla okunomkhawulo, okunomsoco okungalandelwa impilo cishe kuzuzisa iningi labesifazane.