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Ketosis imadziwika kuti ndi imodzi mwa njira zodziwika bwino komanso zothandiza zochepetsera thupi ndi kupititsa patsogolo magwiridwe antchito kwakanthawi kochepa. Amadziwika kuti amatengera kagayidwe kabwino ka thupi pamlingo watsopano.
Anthu ambiri ali ndi nkhawa ndi chitetezo cha mtundu uwu wa zakudya. Tiyeni tidziwe tanthauzo la ketosis, maubwino ake azaumoyo, zizindikilo zake ndi zina zambiri.
Ketosis ndi chiyani?
Ketosis ndi chikhalidwe chamagetsi chomwe chimapezeka potsatira ketogenic kapena keto zakudya. Zimakhudza kuwotcha mafuta ndi mapuloteni amagetsi m'malo mwa shuga (zimam'patsa mphamvu). Ichi ndichifukwa chake ketosis imadziwikanso kuti 'low carb, protein yolimbitsa thupi komanso zakudya zamafuta ambiri'.
Kodi Zimagwira Bwanji?
Thupi limagwiritsa ntchito chakudya monga gwero la mphamvu. Chakudya chomwe timadya, choyamba chimasandulika chakudya kapena shuga, chomwe chimasandulika ngati mphamvu. Mphamvuzi zimakhala ngati mafuta ndipo zimatithandiza kuchita ntchito zingapo za thupi. Komanso, ma carbs ena amasungidwa m'chiwindi pazosowa zamtsogolo.
Mu Ketosis, kumwa kwamahydrohydrate kumatsika kwambiri. Pakakhala ma carbs, thupi limayamba kugwiritsa ntchito mafuta ngati mafuta. Chiwindi, chomwe chimasunga ma carbs ochepa, posakhalitsa chimatha pambuyo pa tsiku limodzi kapena awiri.
Ubongo wathu umafunikira kupatsidwa mphamvu nthawi zonse kuti ugwire ntchito ndikuwongolera magwiridwe antchito amthupi ambiri. Kuti apange mphamvu zochepa muubongo, chiwindi chimayamba kupanga ma ketoni kapena matupi a ketone kuchokera kumafuta omwe timadya. Izi zimatchedwa ketosis.
Mukafika ku ketosis, ubongo ndi maselo am'magawo amthupi amayamba kugwiritsa ntchito kuti azigwira bwino ntchito ndikupanga mphamvu, mpaka ma carbs adzadyenso.
Kodi zimatenga nthawi yayitali bwanji?
Chiwindi chimayamba kupanga matupi a ketone m'masiku awiri kapena anayi mukawona kusowa kwa chakudya. Komabe, zimadalira kagayidwe kake ka thupi ndi mtundu wa thupi lake chifukwa munthu aliyense amatulutsa ma ketoni m'masiku osiyanasiyana. Anthu ena amafunika kudya kwambiri kuti apange matupi a ketone.
Ubwino Wa Ketosis
Kupeza ketosis ndikothandiza kwambiri pochiza matenda ambiri komanso kuchepetsa chiopsezo mtsogolo. Zina mwazabwino zodziwika za ketosis ndi izi:
1. Kuchepetsa thupi
Kafukufuku wina adati zakudya za ketogenic zimathandiza kuchepetsa kunenepa, makamaka kwa anthu onenepa kwambiri. Kafukufukuyu adachitika kwa odwala 83 onenepa omwe adayikidwa keto zakudya kwa masabata 24. Zotsatirazo zikuwonetsa kuchepa kwa thupi lawo, kuchuluka kwa thupi, kuchuluka kwa triglycerides ndi kuchuluka kwama cholesterol osakhala ndi zotsatirapo zilizonse. Kafukufukuyu adatsimikiza kuti zakudya za ketogenic zitha kugwiritsidwa ntchito ngati njira yothandizira kuti muchepetse thupi posachedwa. [1]
2. Amayang'anira magulu a shuga
Kafukufuku amalankhula za maubwino a ketosis kwa anthu onenepa omwe amakhalanso ndi vuto la kagayidwe kachakudya monga matenda ashuga a mtundu wa 2. Kudya zakudya zochepa za carb kwathandiza kuchepetsa kuchuluka kwa shuga ndikuwonjezera mphamvu ya insulin, motero kuwongolera matenda awo ashuga kwambiri. [ziwiri]
3. Zimasintha magwiridwe antchito
Matupi a ketone amakondedwa ndi ubongo kuposa shuga. Kafukufuku akuwonetsa kuti chakudya cha keto chimathandizira kuti maubongo azigwira bwino ntchito ndikusintha pafupifupi madera onse okhudzana ndi kuzindikira. [3] Zimathandizanso pamavuto ena amitsempha monga Alzheimer's, khunyu, multiple sclerosis ndi autism.
4. Kupondereza njala
Kafukufuku woyeserera wazachipatala akuti kudya ketogenic kumachepetsa chidwi chofuna kudya mwa munthu. [4] Mahomoni otchedwa ghrelin (omwe amadziwikanso kuti hormone ya njala) amaponderezedwa ndipo mahomoni otchedwa cholecystokinin (amachititsa kuti munthu akhale ndi chidzalo) amatulutsidwa mochuluka. Ichi ndichifukwa chake anthu omwe ali pansi pa ketosis amakhala ndi nthawi yokwanira yoletsa kudya mosafunikira.
5. Imayang'anira PCOS
Matenda ovuta a Polycystic (PCOS) ndimatenda ofala a mahomoni mwa akazi. Choyambitsa ndicho makamaka kunenepa kwambiri komwe kumayambitsa insulin kukana. Kafukufuku akuti miyezi isanu ndi umodzi ya chakudya chochepa cha carb idachepetsa, kuchuluka kwa testosterone, kuchuluka kwa insulin ndi zizindikiritso zina mwa azimayi a PCOS. [5]
Zizindikiro Za Ketosis
Ketosis amawonetsa zizindikilo zambiri adakali koyambirira. Koma munthu akazolowera mtundu wamadyedwe, samakhala ndi zisonyezo zochepa. Zizindikiro zomwe zimanena kuti muli pa ketosis ndi monga:
- Kutopa
- Mpweya woipa
- Mphamvu zochepa
- Kutsekula m'mimba kapena kudzimbidwa
- Kupweteka kwa minofu
- Kusowa tulo
- Chifunga cha ubongo
- Kuchepetsa magwiridwe antchito
- Kuchepetsa kuchepa kwa thupi
- Anapezanso kulemera
Ndani Ayenera Kupewa
Chakudya cha ketosis si cha aliyense. Pali gulu linalake la anthu lomwe liyenera kupewa kuchita izi, monga anthu omwe
- khalani ndi cystic fibrosis,
- onenepa,
- ndinu akulu,
- ali achichepere ndipo
- amayi omwe ali ndi pakati kapena akuyamwitsa.
Zindikirani: Njira yabwino ndikufunsani katswiri wazakudya kapena katswiri wazachipatala musanayambe kudya keto.
Zomwe Mungadye Pakudya ya Keto?
Mukamapita kukadya keto, munthu ayenera kukumbukira kuti kudya zakudya zamafuta ambiri sikutanthauza kudya zakudya zamapuloteni. Zina mwa nyama zimakhala ndi mafuta koma zimakhala ndi zomanga thupi zambiri. Kuchuluka kwa mapuloteni kumasandulika kukhala shuga. Chifukwa chake, zitha kukhala zovuta pakupanga ma ketoni.
Zakudya zomwe zili ndi mafuta ambiri ndi monga:
- Mazira (owiritsa, okazinga kapena otukuka)
- Nsomba zamafuta ngati saumoni ndi tuna
- Tchizi
- Peyala
- Zipatso zouma
- Masamba owuma
- Nyemba ngati nyemba
- Zogulitsa mkaka monga mkaka ndi yoghurt
Pomaliza
Anthu omwe amapita ku ketosis ayenera kutsatira zakudya za ketogenic nthawi zonse kuti thupi lawo likhale lolimba komanso kuti lipindule ndi thanzi lawo. Kugwiritsa ntchito ma carbs okwanira kumatha kusintha kusintha kwa kagayidwe kake kuchokera ku ketoni kupita ku shuga. Komabe, ngati mutsatira keto zakudya zabwino kwa miyezi yambiri ndikuzolowera, mudzayamba kupeza zotsatira zabwino.
