Ingabe i-Ketosis iphephile futhi inemiphumela emibi yini?

-Delile

• Ukubuka konke kwe-ketosis
• Umkhuhlane ophansi we-carb / keto
• Ukuphefumula kabi nakho kuvamile
• Imisipha yomlenze ingahle ishaye
• I-Ketosis ingadala izinkinga zokugaya ukudla
• Ukuphakama kwenhliziyo
• Eminye imiphumela emibi ye-ketosis
• Ungayinciphisa kanjani imiphumela emibi engaba khona
• I-Ketosis iphilile futhi iphephile, kepha ayifanele wonke umuntu

Ukudla okune-ketogenic kukhuthaza izwe elibizwa nge-ketosis. Lokhu kwehlukile kwi-ketoacidosis, isimo esibi esingenzeka lapho umuntu engakwazi ukuphatha isifo sikashukela.

I-Ketosis yisimo semvelo semetabolic esingaba nezinzuzo zokwehlisa isisindo (,).

Kungaba nemiphumela yokwelashwa kubantu abanesithuthwane, uhlobo lwesifo sikashukela sohlobo 2, nezinye izimo ezingamahlalakhona (,,,).

I-Ketosis cishe iphephile kubantu abaningi, ikakhulukazi uma beyilandela ngokuqondisa kukadokotela.

Noma kunjalo, ingaba nemiphumela emibi, ikakhulukazi ekuqaleni. Akukacaci nokuthi ukudla kwe-ketogenic kungathinta kanjani umzimba isikhathi eside ().

Ukubuka konke kwe-ketosis

Okokuqala, kubalulekile ukuqonda ukuthi yini i-ketosis.

I-Ketosis iyingxenye yemvelo yemetabolism. Kwenzeka noma ngabe ukudla kwe-carbohydrate kuphansi kakhulu (njengokudla okune-ketogenic) noma uma ungadlanga isikhathi eside.

Uma lokhu kwenzeka, amazinga e-insulin ayawa bese umzimba ukhipha amanoni ukunikeza amandla. La mafutha bese engena esibindini, okuguqula amanye awo abe ngamaketoni.

Ngesikhathi se-ketosis, izingxenye eziningi zomzimba wakho zishisa amaketoni wamandla esikhundleni se-carbs nje. Lokhu kufaka ubuchopho nemisipha yakho.

Kodwa-ke, kuthatha umzimba wakho nobuchopho isikhathi esithile ukuthi "uzivumelanise" nokushisa amafutha namaketoni esikhundleni se-carbs.

Ngalesi sigaba sokuzivumelanisa nezimo, ungahle ube nemiphumela emibi yesikhashana.

Isifinyezo: Ku-ketosis, izingxenye zomzimba nobuchopho zisebenzisa amaketoni ngophethiloli esikhundleni se-carbs. Kungathatha isikhathi ukuthi umzimba wakho uzivumelanise nalokhu.

Umkhuhlane ophansi we-carb / keto

Ekuqaleni kwe-ketosis, ungahle ube nezimpawu ezahlukahlukene zezimpawu ezimbi.

Abantu bavame ukubiza lokhu ngokuthi "umkhuhlane ophansi we-carb" noma "keto flu" ngoba ufana nezimpawu zomkhuhlane.

Lokhu kungafaka:

• ikhanda
• ukukhathala
• Inkungu yobuchopho
• ukwanda kwendlala
• ukulala kabi
• isicanucanu
• ukunciphisa ukusebenza komzimba ()

Lezi zinkinga zingadikibalisa abantu ekuqhubekeni ukulandela ukudla kwe-ketogenic ngaphambi kokuba baqale ukubona izinzuzo.

Kodwa-ke, "umkhuhlane ophansi we-carb" uvame ukuphela ezinsukwini ezimbalwa.

Isifinyezo: I- "low carb flu" noma i- "keto flu" iqoqo lezimpawu ezingenzeka ezigabeni zokuqala ze-ketosis. Yize kungadala ukuthi abanye abantu bayeke ukudla, kuvamise ukuthi kuphele esikhathini esifushane.

Ukuphefumula kabi nakho kuvamile

Eminye yemiphumela emibi ejwayelekile ye-ketosis ukuphefumula kabi, okuvame ukuchazwa ngokuthi isithelo futhi kumnandi kancane.

Idalwa yi-acetone, iketoni eliwumkhiqizo we-fat metabolism.

Amazinga e-acetone egazi akhuphuka ngesikhathi se-ketosis, futhi umzimba wakho ususa amanye awo ngokuphefumula kwakho ().

Ngesinye isikhathi, umjuluko nomchamo nakho kungaqala ukuhogela njenge-acetone.

I-Acetone inephunga elehlukile - yikhemikhali elinikeza isikhupha se-nail iphunga laso elibi.

Kubantu abaningi, lo moya onukayo ongajwayelekile uzophela kungakapheli amasonto ambalwa.

Isifinyezo: Ku-ketosis, umoya wakho, umjuluko, nomchamo kungenzeka kunuke njenge-acetone. Le ketone ikhiqizwa yisibindi emafutheni futhi iyanda ekudleni ketogenic.

Imisipha yomlenze ingahle ishaye

E-ketosis, abanye abantu bangathola amajaqamba emilenze. Lokhu kungaba buhlungu, futhi kungaba uphawu lokuthi udinga ukuphuza amanzi amaningi.

Amajaqamba emilenzeni ku-ketosis imvamisa avela ekungabikho kwamanzi emzimbeni nokulahlekelwa ngamaminerali. Lokhu kungenxa yokuthi i-ketosis ibangela ukuncipha kwesisindo samanzi.

IGlycogen, ifomu lokugcina ushukela emisipheni nasesibindi, ibopha amanzi.

Lokhu kukhishwa lapho unciphisa ukudla kwe-carb. Kungenye yezizathu ezinkulu zokuthi kungani abantu banciphisa isisindo ngokushesha evikini lokuqala lokudla okuphansi kakhulu kwe-carb.

Kubalulekile ukuqhubeka nokuphuza amanzi amaningi ukunciphisa ubungozi bokuphela kwamanzi emzimbeni, izinguquko kubhalansi ye-electrolyte, nezinkinga zezinso ().

Isifinyezo: Abanye abantu bangathola amajaqamba emisipha ku-ketosis. Ukulahleka kwamanzi kanye namaminerali kwandisa ingozi yokuba nejaqamba zomlenze.

I-Ketosis ingadala izinkinga zokugaya ukudla

Izinguquko zokudla kwesinye isikhathi zingaholela ezindabeni zokugaya ukudla.

Lokhu kuyiqiniso futhi ekudleni kwe-ketogenic, futhi ukuqunjelwa kungumphumela ohlangothini ojwayelekile ekuqaleni ().

Lokhu kuvame kakhulu ngenxa yokungadli imicu eyanele nokungaphuzi uketshezi olwanele.

Abanye abantu bangathola nohudo, kepha akuvamile.

Uma ukushintshela ekudleni kwe-keto kuguqula kakhulu indlela odla ngayo, kungenzeka ukuthi ube nezimpawu zokugaya ukudla.

Noma kunjalo, izingqinamba zokugaya ukudla zivame ukuphela emasontweni ambalwa.

Isifinyezo: Ukuqunjelwa kungumphumela ojwayelekile kakhulu we-ketosis. Isifo sohudo singenzeka nakwabanye abantu.

Ukuphakama kwenhliziyo

Abanye abantu futhi bathola ukukhuphuka kwenhliziyo njengomphumela wecala we-ketosis.

Lokhu kubizwa nangokuthi ukushaya kwenhliziyo noma inhliziyo yokujaha. Kungenzeka phakathi namasonto ambalwa okuqala wokudla kwe-ketogenic.

Ukuphelelwa ngamanzi emzimbeni kuyimbangela evamile, kanye nokudla usawoti omncane. Ukuphuza ikhofi eningi nakho kungaba nomthelela kulokhu.

Uma inkinga ingapheli, kungadingeka ukuthi ukwandise ukudla kwakho kwe-carb.

Isifinyezo: Ukudla okune-ketogenic kungakhuphula izinga lokushaya kwenhliziyo kwabanye abantu, kepha ukuhlala u-hydrated nokwandisa ukudla kwakho usawoti kungasiza.

Eminye imiphumela emibi ye-ketosis

Eminye imiphumela emibi ejwayelekile ingafaka:

• I-Ketoacidosis. Izimo ezimbalwa ze-ketoacidosis (isimo esibi esenzeka kusifo sikashukela lapho singalawulwa kahle) kubikwe kwabesifazane abancelisayo, okungenzeka ukuthi kubangelwa ukudla okuncane kakhulu kwe-carb. Kodwa-ke, lokhu akuvamile (,,).
• Amatshe ezinso. Yize kungavamile, ezinye izingane ezinesifo sokuwa zenze amatshe ezinso ekudleni kwe-ketogenic. Ochwepheshe batusa ukuqapha ukusebenza kwezinso njalo ngenkathi ulandela ukudla. (,,,,).
• Kukhuliswe amazinga e-cholesterol. Abanye abantu bathola inani eliphelele le-LDL (elibi) le-cholesterol (,,).
• Isibindi esinamafutha. Lokhu kungakhula uma ulandela indlela yokudla isikhathi eside.
• I-Hypoglycemia. Uma usebenzisa imishanguzo ukuphatha amazinga kashukela egazini lakho, khuluma nodokotela ngaphambi kokuqala ukudla, njengoba kungadinga ukulungisa umthamo.

Eminye yemiphumela emibi, njengokuphelelwa amanzi emzimbeni noshukela ophansi wegazi kungaholela ekuvakasheni kwamagumbi okuphuthumayo ().

Ukudla kwe-keto akulungele abantu abanezimo eziningi, kufaka phakathi:

• isifo sokuqaqamba kwamalunga
• ukwehluleka kwesibindi
• ukushoda kwe-carnitine
• porphyria
• ukuphazamiseka okuthinta indlela umzimba wabo osebenza ngayo ngamafutha

Isifinyezo: Imiphumela emibi ejwayelekile ifaka phakathi amatshe ezinso amazinga aphezulu e-cholesterol.

Ungayinciphisa kanjani imiphumela emibi engaba khona

Nakhu ukuthi unganciphisa kanjani imiphumela emibi engaba khona ye-ketosis:

• Phuza amanzi amaningi. Sebenzisa okungenani ama-ounces angu-68 (amalitha amabili) amanzi ngosuku. Isisindo esikhulu esilahlekile ku-ketosis ngamanzi, ikakhulukazi ekuqaleni.
• Thola usawoti owanele. Umzimba ukhipha i-sodium ngamanani amakhulu lapho ukudla kwe-carb kuphansi. Buza udokotela wakho ukuthi kufanele ngabe ungeza usawoti ekudleni kwakho.
• Khulisa ukungena kwamaminerali. Ukudla okuphezulu kwe-magnesium ne-potassium kungasiza ekudambiseni amajaqamba emilenze.
• Gwema ukuzivocavoca kakhulu. Namathela emazingeni wokuvivinya umzimba ngesonto lokuqala noma amabili.
• Zama ukudla okuphansi kwe-carb kuqala. Lokhu kungakusiza ukuthi wehlise ama-carbs wakho abe yimali elinganiselayo ngaphambi kokuthuthela ku-ketogenic (low carb) diet.
• Yidla ifayibha. Ukudla okuphansi kwe-carb akuyona i-no-carb eyodwa. I-ketosis imane iqale lapho ukudla kwakho kwe-carb kungaphansi kwama-gramu angama-50 ngosuku. Yidla ukudla okune-fiber njengamantongomane, imbewu, amajikijolo nemifino ephansi ye-carb ().

Isifinyezo: Kunezindlela ezimbalwa zokunciphisa izimpawu ezimbi ze-ketosis. Lokhu kubandakanya ukuphuza amanzi anele nokudla ukudla okune-fiber namaminerali amaningi.

Chofoza lapha ukuthola amathiphu amaningi wokuthi ungahlala kanjani uphephile ngenkathi ulandela ukudla kwe-keto.

I-Ketosis iphilile futhi iphephile, kepha ayifanele wonke umuntu

Ukudla okune-ketogenic kungazuzisa abanye abantu, njengalabo abanesisindo sokukhuluphala noma uhlobo lwesifo sikashukela se-2 nezingane ezinesifo sokuwa.

Kodwa-ke, kungadala imiphumela emibi, kufaka phakathi "umkhuhlane omncane we-carb," amajaqamba emilenze, umoya onukayo, nezinkinga zokugaya ukudla, ikakhulukazi ezinsukwini ezimbalwa noma emasontweni okuqala.

Ochwepheshe babuye baphawule ukuthi, ngenkathi ukudla kungakusiza ulahlekelwe isisindo esikhathini esifushane, isisindo singabuya uma umisa ukudla. Abantu abaningi abakwazi ukunamathela ekudleni ().

Ekugcineni, i-keto diet ingahle ingahambisani nawo wonke umuntu. Abanye abantu bathola izinzuzo ezinkulu, kanti abanye bazizwa futhi benza kangcono ekudleni okuphezulu kwe-carb.

Abantu abacabanga ukuqala ukudla okune-keto kufanele baqale bakhulume nomhlinzeki wezempilo ongabasiza banqume ukuthi kuyindlela enhle yini kubo.

Isazi sezokwelapha singakusiza futhi ukuthi ulandele ukudla ngendlela ephephile ukunciphisa ubungozi bemiphumela emibi.

Isifinyezo: Ukudla okune-keto kungaphepha futhi kube wusizo kwabanye abantu, kepha kufanele ubheke kudokotela wakho ngaphambi kokuqala lokhu kudla.

Okuningi mayelana ne-ketosis kanye ne-ketogenic diet:

• Kuyini iKetosis, futhi ingabe iphilile?
• Izimpawu Nezimpawu eziyi-10 Ukuthi ukuKetosis
• I-Ketogenic Diet 101: Umhlahlandlela Wabaqalayo Oningiliziwe
• Ukudla Kwe-Ketogenic Ukwehlisa Isisindo Nokulwa Nezifo
• Ukudla Ketogenic Kukhulisa Kanjani Impilo YeBongo