Ukudla Okuphansi KweCarb neKetogenic Kukhulisa Impilo YeBongo

-Delile

• Yikuphi ukudla okuphansi kwe-carb ne-ketogenic?
• Ukudla okuphansi kwe-carb:
• Ukudla kwe-Ketogenic:
• Inganekwane ethi ‘130 gram of carbs’
• Ukudla okuphansi kwe-carb ne-ketogenic kunikeza amandla obuchopho
• I-Ketogenesis
• I-Gluconeogenesis
• Ukudla okuphansi kwe-carb / ketogenic kanye nesithuthwane
• Izinketho zokudla okuphansi kwe-carb kanye ne-ketogenic zokwelapha isithuthwane
• Ukudla okudala kwe-ketogenic ngesithuthwane
• Ukudla okuguquliwe kwe-Atkins ngesifo sokuwa
• I-medium-chain triglyceride ketogenic diet in epilepsy
• Ukwelashwa okuphansi kwenkomba ye-glycemic isithuthwane
• Ukudla okuphansi kwe-carb / ketogenic kanye nesifo se-Alzheimer's
• Ezinye izinzuzo zobuchopho
• Izinkinga ezingaba khona nge-carb ephansi kanye nokudla kwe-ketogenic
• Imiphumela emibi ye-carb ephansi noma yokudla kwe-ketogenic
• Amathiphu wokuzivumelanisa nokudla
• Okubalulekile

Ukudla okuphansi kwe-carb ne-ketogenic kunezinzuzo eziningi zezempilo.

Isibonelo, kuyaziwa ukuthi kungaholela ekwehliseni isisindo futhi kusize ukuphatha isifo sikashukela. Kodwa-ke, futhi ziyasiza ezinkingeni ezithile zobuchopho.

Lo mbhalo uhlola ukuthi ukudla okuphansi kwe-carb ne-ketogenic kubuthinta kanjani ubuchopho.

UNadine Greeff / iStocky United

Yikuphi ukudla okuphansi kwe-carb ne-ketogenic?

Yize kukhona ukugqagqana okuningi phakathi kwe-carb ephansi kanye nokudla kwe-ketogenic, kukhona nokwehluka okumbalwa okubalulekile.

Ukudla okuphansi kwe-carb:

• Ukufakwa kwe-carb kungahluka kusuka ku-25-150 amagremu ngosuku.
• Amaprotheni ngokuvamile awavinjelwa.
• Ama-ketone angahle noma angakhuphukeli emazingeni aphezulu egazini. Ama-ketone angama-molecule angabuyisela ingxenye ye-carbs njengomthombo wamandla ebuchosheni.

Ukudla kwe-Ketogenic:

• Ukutholakala kweCarb kukhawulelwe kuma-gramu angama-50 noma ngaphansi ngosuku.
• Amaprotheni avame ukuvinjelwa.
• Umgomo omkhulu ukwandisa amazinga wegazi we-ketone.

Ekudleni okujwayelekile kwe-carb, ubuchopho busazoncika kakhulu ku-glucose, ushukela otholakala egazini lakho, ukuthola uphethiloli. Kodwa-ke, ubuchopho bungashisa amaketoni amaningi kunokudla okuvamile.

Ekudleni kwe-ketogenic, ubuchopho budalwa kakhulu ngamaketoni. Isibindi sikhiqiza amaketoni lapho ukutholakala kwe-carb kuphansi kakhulu.

Ukudla okuphansi kwe-carb ne-ketogenic kufana ngezindlela eziningi. Kodwa-ke, ukudla okune-ketogenic kuqukethe ama-carbs ambalwa futhi kuzoholela ekukhuleni okukhulu kwamazinga egazi ama-ketone, angama-molecule abalulekile.

Inganekwane ethi ‘130 gram of carbs’

Kungenzeka ukuthi uzwile ukuthi ubuchopho bakho budinga ama-gramu ayi-130 ama-carbs ngosuku ukuze asebenze kahle. Le ngenye yezinganekwane ezivame kakhulu mayelana nokuthi yini edla ukudla okunempilo kwe-carb.

Eqinisweni, umbiko wango-2005 weNational Academy of Medicine’s Food and Nutrition Board uthi:

"Umkhawulo ophansi wama-carbohydrate wokudla ahambelana nempilo ngokusobala awunalutho, inqobo nje uma kudliwe inani elanele lamaprotheni namafutha" (1).

Yize i-zero carb diet inganconyiwe ngoba iqeda ukudla okuningi okunempilo, ungadla impela ngaphansi kuka-130 gram ngosuku futhi ugcine ukusebenza kahle kobuchopho.

Kuyinganekwane evamile ukuthi udinga ukudla amagremu ayi-130 ama-carbs ngosuku ukuze unikeze ubuchopho amandla.

Ukudla okuphansi kwe-carb ne-ketogenic kunikeza amandla obuchopho

Ukudla okuphansi kwe-carb kunikeza ubuchopho bakho amandla ngezinqubo ezibizwa nge-ketogenesis kanye ne-gluconeogenesis.

I-Ketogenesis

I-glucose ngokuvamile iba uphethiloli oyinhloko wobuchopho. Ubuchopho bakho, ngokungafani nemisipha yakho, abukwazi ukusebenzisa amafutha njengomthombo kaphethiloli.

Noma kunjalo, ubuchopho bungasebenzisa amaketoni. Lapho amazinga e-glucose ne-insulin aphansi, isibindi sakho sikhiqiza ama-ketone avela ku-fatty acids.

Ama-ketone empeleni akhiqizwa ngamanani amancane noma kunini lapho uhamba khona amahora amaningi ungadlile, njengokulala ubusuku obugcwele.

Kodwa-ke, isibindi sandisa ukukhiqizwa kwama-ketone nakakhulu ngesikhathi sokuzila noma lapho ukudla kwe-carb kwehla ngaphansi kwama-gramu angu-50 ngosuku ().

Lapho ama-carbs ekhishwa noma ancishiswa, ama-ketone anganikeza kufika ku-75% wezidingo zamandla obuchopho (3).

I-Gluconeogenesis

Yize iningi lobuchopho lingasebenzisa amaketoni, kunezingxenye ezidinga ukuthi i-glucose isebenze. Ekudleni okuphansi kakhulu kwe-carb, enye yale glucose inganikezwa inani elincane lama-carbs adliwe.

Okunye kuvela kunqubo emzimbeni wakho ebizwa ngokuthi i-gluconeogenesis, okusho ukuthi "ukwenza ushukela omusha." Kule nqubo, isibindi sakha i-glucose ezosetshenziswa ubuchopho. Isibindi senza i-glucose isebenzisa ama-amino acid, amabhlogo wokwakha amaprotheni ().

Isibindi singenza futhi i-glucose kusuka ku-glycerol. I-Glycerol ingumgogodla oxhumanisa ama-fatty acids ndawonye kuma-triglycerides, ifomu lokugcina umzimba lamafutha.

Ngenxa ye-gluconeogenesis, izingxenye zobuchopho ezidinga i-glucose zithola ukutholakala okuzinzile, noma ngabe ukudla kwakho kwe-carb kuphansi kakhulu.

Ekudleni okuphansi kakhulu kwe-carb, kuze kufike ku-75% wobuchopho kungafakwa amandla ngamaketoni. Okunye kungaphehlwa yi-glucose ekhiqizwa esibindini.

Ukudla okuphansi kwe-carb / ketogenic kanye nesithuthwane

Isithuthwane yisifo esibonakala ngokuquleka okuxhunyaniswe nezikhathi zokukhathazeka ngokweqile kumaseli obuchopho.

Kungadala ukunyakaza okungalawuleki kokujeqeza nokulahlekelwa ukwazi.

Isifo sokuwa kungaba nzima kakhulu ukuselapha ngempumelelo. Kunezinhlobo eziningana zokuquleka, kanti abanye abantu abanesimo baneziqephu eziningi nsuku zonke.

Yize kunemithi eminingi yokulwa nokulwa nezidakamizwa ephumelelayo, le mithi ayikwazi ukuphatha ngempumelelo ukuquleka kubantu abangaba ngu-30%. Uhlobo lwesifo sokuwa olungaphenduli emithini lubizwa ngokuthi yi-refractory epilepsy (5).

Ukudla okune-ketogenic kwakhiwa nguDkt Russell Wilder ngawo-1920 ukwelapha isithuthwane esingazweli emithini ezinganeni. Ukudla kwakhe kunikeza okungenani ama-90% ama-calories kusuka emafutheni futhi kukhonjisiwe ukulingisa imiphumela ezuzisayo yendlala ekuqulekeni (6).

Izindlela eziqondile ngemuva kwemiphumela yokudla okune-ketogenic zihlala zingaziwa (6).

Izinketho zokudla okuphansi kwe-carb kanye ne-ketogenic zokwelapha isithuthwane

Kunezinhlobo ezine zokudla okunomkhawulo we-carb ezingelapha isithuthwane. Nakhu ukuwohloka kwabo okujwayelekile kwe-macronutrient:

1. Ukudla okudala kwe-ketogenic (KD): U-2-4% wama-calories avela ku-carbs, u-6-8% kusuka kumaprotheni, no-85-90% kumafutha ().
2. Ukudla okushintshiwe kwe-Atkins (MAD): I-10% yamakhalori avela kuma-carbs ngaphandle komkhawulo kumaprotheni ezimweni eziningi. Ukudla kuqala ngokuvumela amagremu ayi-10 ama-carbs ngosuku ezinganeni kanye no-15 amagremu wabantu abadala, ngokwenyuka okuncane okungahle kube khona uma kubekezelelwa (8).
3. Ukudla okuphakathi kwe-chain triglyceride ketogenic (Ukudla kwe-MCT): Ekuqaleni i-10% carbs, 20% protein, 60% medium-chain triglycerides, kanye no-10% amanye amafutha ().
4. Ukwelashwa kwe-index glycemic low (LGIT): 10-20% wamakhalori avela ku-carbs, azungeze u-20-30% kusuka kumaprotheni, kanti amanye avela emafutheni. Ikhawulela ukukhetha kwe-carb kulabo abane-index ye-glycemic (GI) engaphansi kwama-50 (10).

Ukudla okudala kwe-ketogenic ngesithuthwane

I-classic ketogenic diet (KD) isetshenzisiwe ezikhungweni zokwelapha zesifo sokuwa eziningana. Izifundo eziningi zithole ukuthuthuka ngaphezu kwengxenye yabahlanganyeli bokufunda (, 12,,,).

Ocwaningweni lwango-2008, izingane eziphathwe ngokudla okune-ketogenic izinyanga ezi-3 zehle ngo-75% ekubanjweni kokuqala, ngokwesilinganiso ().

Ngokusho kocwaningo lwango-2009, cishe ingxenye eyodwa kwezintathu zezingane eziphendula ekudleni ziye zehla ngama-90% noma ngaphezulu kokuquleka ().

Ocwaningweni lwango-2020 lwesifo sokuwa esichasayo, izingane ezithathe ukudla okudala kwe-ketogenic izinyanga eziyisithupha zabona imvamisa yokuquleka kwazo yehla ngo-66% ().

Yize ukudla okudala kwe-ketogenic kungasebenza kakhulu ekulweni nokuquleka, kudinga ukugadwa okusondele yi-neurologist kanye ne-dietitian.

Ukukhetha kokudla nakho kunomkhawulo. Njengoba kunje, ukudla kungaba nzima ukulandela, ikakhulukazi ezinganeni ezindala nakubantu abadala (17).

Ukudla okuguquliwe kwe-Atkins ngesifo sokuwa

Ezimweni eziningi, ukudla okuguquliwe kwe-Atkins (MAD) kufakazelwe ukuthi kuyasebenza noma kucishe kuphumelele ekulawuleni isithuthwane sezingane njengokudla okuvamile kwe-ketogenic, okunemiphumela engemihle embalwa (18,, 20,, 22).

Esicwaningweni esingahleliwe sezingane ze-102, i-30% yalabo abalandela ukudla okuguquliwe kwe-Atkins ithole ukuncipha okungama-90% noma okukhulu kokuhlaselwa (20).

Yize ucwaningo oluningi lwenziwe ezinganeni, abanye abantu abadala abanesifo sokuwa nabo babone imiphumela emihle ngalokhu kudla (, 24, 25).

Ekuhlaziyweni kwezifundo ze-10 ngokuqhathanisa ukudla okudala kwe-ketogenic nokudla okuguquliwe kwe-Atkins, abantu babenamathuba amaningi okunamathela ekudleni okuguquliwe kwe-Atkins (25).

I-medium-chain triglyceride ketogenic diet in epilepsy

I-medium-chain triglyceride ketogenic diet (i-MCT diet) isetshenzisiwe kusukela ngawo-1970. Ama-triglycerides aphakathi nendawo (ama-MCTs) ngamafutha agcwele atholakala kumafutha kakhukhunathi nakoyela wesundu.

Ngokungafani namafutha we-triglyceride we-long chain, ama-MCT angasetshenziselwa ukukhiqiza amandla okusheshayo noma ukukhiqizwa kwe-ketone ngesibindi.

Amandla kawoyela we-MCT okwandisa amazinga e-ketone ngokuvinjelwa okuncane ekudleni kwe-carb enze ukudla kwe-MCT kube yindlela ethandwayo kwezinye izidlo eziphansi ze-carb (10,, 27).

Ucwaningo olulodwa ezinganeni lwathola ukuthi ukudla kwe-MCT kwakusebenza kahle njengokudla okudala kwe-ketogenic ekuphatheni ukubanjwa (27).

Ukwelashwa okuphansi kwenkomba ye-glycemic isithuthwane

Ukwelashwa kwe-index glycemic low (LGIT) kungenye indlela yokudla engalawula isithuthwane yize kunomphumela onesizotha emazingeni e-ketone. Iqale ukwethulwa ngonyaka we-2002 (28).

Ocwaningweni lwango-2020 lwezingane ezinesifo sokuwa, labo abathathe ukudla kwe-LGIT izinyanga eziyisithupha babhekana nemiphumela engemihle kakhulu kunaleyo ethole ukudla okudala kwe-ketogenic noma i-Atkins diet edliwe ().

Izinhlobo ezahlukahlukene zokudla okune-carb ephansi kanye ne-ketogenic ziyasebenza ekunciphiseni ukuquleka ezinganeni nakubantu abadala abanesithuthwane esingazweli emithini.

Ukudla okuphansi kwe-carb / ketogenic kanye nesifo se-Alzheimer's

Yize zimbalwa izifundo esezenziwe, kubonakala ukuthi ukudla okuphansi kwe-carb kanye ne-ketogenic kungasiza abantu abanesifo i-Alzheimer's.

Isifo i-Alzheimer siyindlela ejwayelekile yokuwohloka komqondo. Kuyisifo esiqhubekayo lapho ubuchopho buhlakulela khona izingcwecwe nemiphimbo ebanga ukulahleka kwememori.

Abaphenyi abaningi bakholelwa ukuthi kufanele kubhekwe njengesifo sikashukela sohlobo "lwesi-3" ngoba amaseli obuchopho ayahluleka ukumelana ne-insulin futhi awakwazi ukusebenzisa i-glucose kahle, okuholela ekuvukeleni (,, 31).

Eqinisweni, i-metabolic syndrome, eyandulela uhlobo lwesifo sikashukela esingu-2, nayo inyusa ingozi yokuba nesifo i-Alzheimer's (,).

Ochwepheshe babika ukuthi isifo se-Alzheimer sabelana ngezici ezithile nesifo sokuwa, kufaka phakathi ukuthokozela kobuchopho okuholela ekubanjweni (,).

Ocwaningweni lwango-2009 lwabantu abayi-152 abanesifo i-Alzheimer's, labo abathole isengezo se-MCT izinsuku ezingama-90 babenamazinga aphezulu kakhulu e-ketone kanye nokuthuthuka okukhulu ekusebenzeni kobuchopho uma kuqhathaniswa neqembu elilawulayo ().

Esifundweni esincane se-2018 esidonse inyanga engu-1, abantu abathathe amagremu we-30 we-MCT ngosuku babone ukusetshenziswa kwabo kwe-ketone yobuchopho kukhula kakhulu. Ubuchopho babo busebenzisa amaketoni aphindwe kabili kunalawo abewenza ngaphambi kocwaningo ().

Izifundo zezilwane ziphakamisa nokuthi ukudla kwe-ketogenic kungaba yindlela ephumelelayo yokuphehla ubuchopho obuthintekile yi-Alzheimer's (31, 38).

Njengesifo sokuwa, abacwaningi abaqiniseki ngokuthi iyiphi indlela efanele yokwenza lezi zinzuzo ezingaba khona ngokumelene nesifo i-Alzheimer's.

Omunye umbono uthi amaketoni avikela amangqamuzana obuchopho ngokunciphisa izinhlobo ze-oksijeni ezisebenzayo. Lezi yimikhiqizo eyenziwe ngemetabolism engadala ukuvuvukala (,).

Enye inkolelo ithi ukudla okunamafutha amaningi, kufaka phakathi amafutha agcwele, kunganciphisa amaprotheni ayingozi aqoqana ebuchosheni babantu abane-Alzheimer's ().

Ngakolunye uhlangothi, ukubuyekezwa kwakamuva kwezifundo kuphethe ngokuthi ukudla okuphezulu kwamafutha agcwele kwakuhlotshaniswa kakhulu nobungozi obandayo be-Alzheimer's ().

Ucwaningo lusesezigabeni zalo zokuqala, kepha izidlo ze-ketogenic kanye nezengezo ze-MCT kungasiza ukuthuthukisa inkumbulo nokusebenza kwengqondo kubantu abanesifo i-Alzheimer's.

Ezinye izinzuzo zobuchopho

Yize lezi zingakafundwa kangako, izidlo eziphansi ze-carb kanye ne-ketogenic zingaba nezinye izinzuzo zobuchopho:

• Imemori. Abantu abadala asebekhulile abasengozini yesifo i-Alzheimer bakhombise ukuthuthuka kwimemori ngemuva kokulandela ukudla okuphansi kakhulu kwe-carb amasonto ayisithupha nambili. Lezi zifundo bezincane, kepha imiphumela iyathembisa (, 43).
• Umsebenzi wobuchopho. Ukondla amagundane amadala futhi akhuluphele ukudla okune-ketogenic kuholela ekusebenzeni kobuchopho okuthuthukisiwe (44,).
• I-hyperinsulinism engokwemvelo. I-hyperinsulinism yokuzalwa ibangela ushukela ophansi wegazi futhi ingaholela ekulimaleni kobuchopho. Lesi simo selashwe ngempumelelo ngokudla okune-ketogenic (46).
• Migraine. Abaphenyi babika ukuthi ukudla okuphansi kwe-carb noma kwe-ketogenic kunganikeza ukukhululeka kubantu abane-migraine (,).
• Isifo sikaParkinson. Isivivinyo esisodwa esincane, esingahleliwe sokulawula siqhathanisa ukudla kwe-ketogenic ngamafutha aphansi, ukudla okuphezulu kwe-carb. Abantu abamukele ukudla kwe-ketogenic babone ukuthuthuka okukhulu kakhulu ebuhlungwini nezinye izimpawu ezingezona ezezimoto zesifo sikaParkinson's ().

Ukudla okuphansi kwe-carb kanye ne-ketogenic kunezinye izinzuzo eziningi zezempilo zobuchopho. Bangasiza ekuthuthukiseni inkumbulo kubantu abadala asebekhulile, banciphise izimpawu ze-migraine, futhi banciphise izimpawu zesifo sikaParkinson, ukubala ezimbalwa.

Izinkinga ezingaba khona nge-carb ephansi kanye nokudla kwe-ketogenic

Kunezimo ezithile lapho kunconywa i-carb ephansi noma i-ketogenic. Kubandakanya i-pancreatitis, ukwehluleka kwesibindi, nokunye ukuphazamiseka kwegazi okungavamile ().

Uma unanoma yiluphi uhlobo lwesimo sempilo, khuluma nodokotela wakho ngaphambi kokuqala ukudla okune-ketogenic.

Imiphumela emibi ye-carb ephansi noma yokudla kwe-ketogenic

Abantu baphendula ekudleni okuphansi kwe-carb kanye ne-ketogenic ngezindlela eziningi ezahlukene. Nayi imiphumela embalwa engahle ibe mibi:

• I-cholesterol ephakeme. Izingane zingathola amazinga aphakeme we-cholesterol namazinga aphezulu e-triglyceride. Kodwa-ke, lokhu kungaba kwesikhashana futhi akubonakali kuthinta impilo yenhliziyo (, 52).
• Amatshe ezinso. Amatshe ezinso ajwayelekile kepha avele kwezinye izingane ezithola ukwelashwa kokudla okune-ketogenic zesifo sokuwa. Amatshe ezinso ngokuvamile aphathwa nge-potassium citrate ().
• Ukuqunjelwa. Ukuqunjelwa kuvame kakhulu ekudleni ketogenic. Isikhungo esisodwa sokwelapha sabika ukuthi izingane ezingama-65% zaba nesifo sokuqunjelwa. Imvamisa kulula ukuselapha ngezithambisi zendle noma izinguquko zokudla ().

Izingane ezinesithuthwane ekugcineni ziyayeka ukudla okune-ketogenic uma ukuquleka sekuxazululekile.

Ucwaningo oluthile lubheke izingane ezichithe isikhathi esiphakathi seminyaka eyi-1.4 ekudleni kwe-ketogenic. Iningi labo alizange libe nemiphumela emibi yesikhathi eside njengomphumela (54).

Ukudla okuphansi kakhulu kwe-carb ketogenic kuphephile kubantu abaningi, kepha hhayi wonke umuntu. Abanye abantu bangaba nemiphumela engemihle, ngokuvamile eyeyesikhashana.

Amathiphu wokuzivumelanisa nokudla

Lapho ushintshela ku-carb ephansi noma ekudleni kwe-ketogenic, ungahle ube nemiphumela emibi.

Ungahle uhlaselwe yikhanda noma uzizwe ukhathele noma unekhanda elincane izinsuku ezimbalwa. Lokhu kwaziwa ngokuthi yi- "keto flu" noma "low carb flu."

Nazi ezinye iziphakamiso zokuthola isikhathi sokuzivumelanisa nezimo:

• Qiniseka ukuthi uthola uketshezi olwanele. Phuza okungenani ama-oun angu-68 (amalitha amabili) wamanzi ngosuku ukuze ubuyisele ukulahleka kwamanzi okuvame ukwenzeka ezigabeni zokuqala ze-ketosis.
• Yidla usawoti omningi. Faka u-1-2 amagremu kasawoti usuku ngalunye ukushintsha inani elilahlekile emchameni wakho lapho i-carbs incishiswa. Ukuphuza umhluzi kuzokusiza uhlangabezane nezidingo zakho ezengeziwe ze-sodium noketshezi.
• Ukwengeza nge potassium ne-magnesium. Yidla ukudla okune-potassium ne-magnesium ukuvikela amajaqamba. Ukwatapheya, iyogathi yamaGrikhi, utamatisi nezinhlanzi yimithombo emihle.
• Ngamela umsebenzi wakho womzimba. Ungazivocavoci kakhulu okungenani isonto elilodwa. Kungathatha amasonto ambalwa ukuthi uvumelane ngokuphelele ne-keto. Ungaziphoqi ekusebenzeni kwakho uze uzizwe usukulungele.

Ukuzivumelanisa ne-carb ephansi kakhulu noma i-ketogenic diet kuthatha isikhathi esithile, kepha kunezindlela ezimbalwa zokunciphisa ushintsho.

Okubalulekile

Ngokobufakazi obutholakalayo, izidlo ze-ketogenic zingaba nezinzuzo ezinamandla zobuchopho.

Ubufakazi obuqine kakhulu buphathelene nokwelapha isithuthwane esingazweli emthini ezinganeni.

Kukhona nobufakazi bokuqala bokuthi ukudla kwe-ketogenic kunganciphisa izimpawu zesifo i-Alzheimer's and Parkinson. Ucwaningo luyaqhubeka ngemiphumela yalo kubantu abanalezinkinga nokunye kobuchopho.

Ngaphandle kwempilo yobuchopho, kunezifundo eziningi ezibonisa ukuthi ukudla okuncane kwe-carb kanye ne-ketogenic kungadala ukwehla kwesisindo futhi kusize ukuphatha isifo sikashukela.

Lezi zidlo akuzona ezabo bonke abantu, kepha zinganikeza izinzuzo kubantu abaningi.