Iyini i-Keto Headache, futhi Uyiphatha Kanjani?

-Delile

• Yini ebangela ikhanda ku-keto?
• Amazinga kashukela aphansi
• Ukuphela kwamanzi emzimbeni
• Ezinye izimbangela ezingaba khona
• Ungayelapha kanjani futhi uyivimbele kanjani ku-keto
• Amathiphu okwelapha noma okuvimbela ikhanda le-keto
• Okubalulekile

Ukudla kwe-ketogenic kuyindlela yokudla ethandwayo ebeka iningi lama-carbs akho ngamafutha.

Yize lokhu kudla kubonakala kusebenza kahle ekunciphiseni isisindo, abantu abaningi baba nemiphumela emibi engathandeki lapho kuqala ukudla. Ukuphathwa yikhanda kungenye yezimpawu ezivame kakhulu.

Uma ucabanga i-keto, ungazibuza ukuthi kungcono kanjani ukunqanda lezi zinhlungu zekhanda.

Le ndatshana ihlola izimbangela zekhanda ekudleni kwe-keto futhi inikeze namathiphu wokuzivikela nokwelapha.

Yini ebangela ikhanda ku-keto?

Izici eziningana zingadala i-keto ikhanda, okuvame ukwenzeka lapho uqala ukudla.

Amazinga kashukela aphansi

I-glucose, uhlobo lwe-carb, ingumthombo oyinhloko wephethiloli womzimba wakho nobuchopho.

Ukudla kwe-keto kunciphisa kakhulu ukudla kwakho kwe-carb, esikhundleni sako kunamafutha. Lokhu kuguqula umzimba wakho ube yi-ketosis, isimo se-metabolic lapho ushisa khona amanoni njengomthombo wakho wamandla oyinhloko ().

Lapho uqala ukudla, umzimba wakho uqala ukuthembela emizimbeni ye-ketone esikhundleni se-glucose, okungadala ukuthi amazinga kashukela egazini lakho ehle. Ngokulandelayo, lokhu kungaholela kushukela ophansi wegazi.

Lokhu kuguqukela ku-ketosis kungacindezela ubuchopho bakho, obungadala ukukhathala kwengqondo, noma inkungu yobuchopho, kanye nokuphathwa yikhanda (,).

Ukuphela kwamanzi emzimbeni

Ukwehla kwamanzi emzimbeni kungenye yemiphumela emibi kakhulu yokudla kwe-keto. Kwenzeka ngoba abantu bavame ukuchama kaningi njengoba beshintshela ku-ketosis.

Phakathi nalolu shintsho, umzimba wakho uqeda ifomu lawo eligciniwe lama-carbs, elibizwa nge-glycogen. Njengoba kunikezwe ukuthi i-glycogen emzimbeni wakho iboshelwe kuma-molecule wamanzi, ikhipha amanzi lapho isetshenzisiwe ().

Ngaphezu kwalokho, umzimba wakho ukhiqiza i-insulin encane - i-hormone esiza ukumunca i-glucose egazini lakho - ku-keto ngoba usebenzisa ama-carbs ambalwa. Ukwehla kwamazinga e-insulin kungathinta ama-electrolyte, afana ne-potassium ne-sodium, adlala indima ebalulekile ku-hydration.

Isibonelo, izinso zakho zikhipha i-sodium eyeqile lapho amazinga e-insulin ehla, okukhuthaza ukomisa ().

Ngokubambisana, lezi zinto zinganikela ekhanda.

Ngaphandle kokuphathwa yikhanda, izimpawu zokuphela kwamanzi emzimbeni zihlanganisa umlomo owomile, isiyezi, nokungaboni kahle ().

Ezinye izimbangela ezingaba khona

Ezinye izinto eziningana zingakhuphula ubungozi bekhanda ekudleni keto.

Lokhu kufaka ukusetshenziswa ngokweqile kwemithi, isisu, nezinye izidakamizwa ezikhuthaza ukuphela kwamanzi emzimbeni, kanye neminyaka yakho nezindlela zakho zokuphila njengokulala okungafanele, ukucindezeleka, nokweqa ukudla ().

Izinga likashukela egazini eliphansi kanye nokoma emzimbeni kungabashayeli ababili ababalulekile bekhanda le-keto. Ezinye izinto eziningi zokwelapha nezindlela yokuphila zingakhuphula nobungozi bekhanda lakho.

Ungayelapha kanjani futhi uyivimbele kanjani ku-keto

Abantu abaningi baba nemiphumela engemihle ngaphesheya kwekhanda ekudleni keto, kufaka phakathi amajaqamba, ukuqunjelwa, ukukhathala, nesiyezi. Lezi zimpawu zaziwa ngokuhlanganyela njenge-keto flu ().

Ezimweni eziningi, ukungalingani emzimbeni kanye nokungalingani kwe-electrolyte kungazenza zibe zimbi lezi zimpawu, okwenza ukuvimbela kubaluleke kakhulu.

Amathiphu okwelapha noma okuvimbela ikhanda le-keto

Ukuqinisekisa ukufuthwa okufanele nokudla ukudla okunomsoco okuningi kungasiza ekunciphiseni ubungozi bokuphelelwa amanzi emzimbeni. Ngokulandelayo, lokhu kungadambisa ukuphathwa yikhanda - futhi kuvimbele ukuthi kungenzeki kwasekuqaleni.

Nazi izeluleko ezithile:

• Phuza amanzi amaningi. Njengoba izigaba zokuqala ze-keto zibandakanya ukulahleka kwamanzi, kubalulekile ukuphuza uketshezi olwanele. Hlela okungenani ama-ounces ama-68 wamalitha amanzi usuku ngalunye.
• Nciphisa ukuphuza kwakho utshwala. Utshwala yi-diuretic, okusho ukuthi bukukwenza uchame kaningi futhi kungakhuphula ubungozi bokuphelelwa ngamanzi emzimbeni (8).
• Yidla i-carb ephansi, ukudla okunothe amanzi. Ukhukhamba, i-zucchini, ulethisi, isilimo esidliwayo esinamagatsha anamanzi, iklabishi, notamatisi oluhlaza kunamanzi amaningi, angakusiza ukuthi uhlale unamanzi amaningi. Ezinye zazo ziyimithombo emihle yama-electrolyte.
• Yidla ukudla okuningi okune-electrolyte. Ukudla okunobungani be-keto njengama-avocado, isipinashi, amakhowe notamatisi kuphakeme nge-potassium. Ngokufanayo, ama-alimondi, ama-kale, imbewu yamathanga nama-oysters aphezulu ku-magnesium futhi alungele i-keto (, 10).
• Usawoti ukudla kwakho. Cabanga ukufaka usawoti kancane ekudleni ukuze unciphise ubungozi bokungalingani kwe-electrolyte.
• Zama isengezo se-electrolyte. Ukuthatha isengezo se-electrolyte kunganciphisa ubungozi bokuphelelwa amanzi emzimbeni kanye nezimpawu zomkhuhlane we-keto.
• Gwema ukuzivocavoca kakhulu. Gwema ukuzivocavoca okukhulu phakathi nezinsuku zokuqala ze-keto, ngoba zingacindezela umzimba wakho futhi zikhulise amathuba akho okuphathwa yikhanda.

Uma uqhubeka nokuzwa ikhanda ngemuva kwezinsuku ezimbalwa noma amasonto ekudleni kwe-keto, thintana nodokotela wezempilo ukuze uqinisekise ukuthi isimo sezempilo esiyisisekelo asinacala.

Ukunciphisa ingozi yakho yokuphelelwa amandla kwamanzi nokungalingani kwe-electrolyte kubalulekile ekulweni nekhanda ekudleni kwe-keto. Phakathi kwezinye izinyathelo, ungazama ukuphuza amanzi amaningi, udle ukudla okunothe amanzi, unciphise utshwala, futhi usawoti ukudla kwakho.

Okubalulekile

Yize ukudla kwe-ketogenic kuyithuluzi elihle lokwehlisa isisindo, kungadala imiphumela emibi eminingi lapho uqala ukuqala.

Ukuphathwa yikhanda kungenye yemiphumela emibi kakhulu yalokhu kudla, futhi kuvame ukubangelwa ukungabi namanzi emzimbeni noma amazinga kashukela aphansi.

Noma kunjalo, ungavikela ekulweni nekhanda le-keto ngokuphuza amanzi amaningi futhi ubhekisise amazinga akho e-electrolyte, phakathi kwamanye amaqhinga.

Uma ikhanda lakho liqhubeka ngaphezu kwezinsuku ezimbalwa noma amasonto, khuluma nochwepheshe wezokunakekelwa kwempilo.