Pros, Cons, uye Maitiro Akanakisisa
Bvunza nyanzvi dzakasiyana-siyana-vanachiremba, vezvokudya, uye vanesi-manzwiro avanoita pamusoro pekudya ketogenic kune chirwere cheshuga uye zvimwe munonzwa mhinduro dzakasiyana-siyana. Mimwe mhinduro dzinogona kunge dzichibva pane zvakaitika kune vamwe, asi dzimwe dzakavakirwa pauchapupu hwezvesayenzi-hunoshanda here, ndeipi nguva refu inobatsira / njodzi, nezvimwewo.
Kumbira vanhu vanoverengeka vane chirwere cheshuga zvavanofunga nezvazvo, uye iwe unonzwawo mhinduro dzakawanda.
Chikonzero cheizvi ndechokuti hapana vaviri vane chirwere cheshuga vane zvakanyatsofanana-asi rudzi urwu rwekudya runogona kushanda kune vamwe, haruna kuitirwa vose. Zvokudya zveK Ketogenic zvinogona kushanda chinangwa chavo, asi kusagadzikana kwavo uye kuvhiringidza kunogona kuita kuti zvive zvakaoma kutevera uye zvinogona kuita kuti zvimwe zvirwere zvehutano (zvakadai secholesterol yakakwirira) kana zvisina kutevedzwa zvakanaka. Dzidza zvakawanda pamusoro pekudya ketogenic uye tsvaga shure kwayo.
Chii Chinonzi Ketogenic Diet?
Iko ketogenic kudya ndiyo inodha regimen inorambidza makhaidhaidhirheni kuwandisa zvakaderera (kazhinji pasi pemakumi mashanu amagiramu) uye inowedzera mafuta. Pfungwa iyi ndeyokugadzira chimiro chemagetsi che ketosis kuitira kuti mafuta agone kushandiswa nesimba risingapikisi makhahydrates.
Urwu urongwa hwezvokudya hwakave uchishandiswa kubva kuma1920 mukurapa mishonga yehutano yakadai sekufa kwekufa. Nhasi, chirongwa che ketogenic chiri kushandiswa kwehutano hwakasiyana-siyana, kusanganisira, glioblastoma, dementia, kutakura kwehutano, chirwere cheshuga, kenza, uye kunyange acne.
Uyezve, vatambi vave vachizivikanwa kushandisa chirongwa ichi kana kuchinja kwechirongwa ichi chekuwedzera maitiro ekuita basa, uye kurasikirwa nemafuta.
Sarah Currie, MS, RD, mudzidzisi wega uye munyori wezvokudya zvakanyoreswa anoti, "Hapana mubvunzo kuti kudya kwe ketogenic kunobatsira kurasikirwa kwemafuta uye kunorapwa zvakachengeteka chero bedzi zvaitwa zvakanaka.
Muhupenyu hwangu, vanhu vanokanganisa kana vasingashamisi mukati mekudya kwechirongwa ichi uye kudzivirira miti yemichero. "
Zvakakosha kutaura kuti kune kusiyana kwakasiyana-siyana kwekudya ketogenic. Zvimwe zvakasiyana-siyana zvinokurudzira kudya zvisingasviki kana zvakaenzana ne gramu makumi matatu emakrohydrates pazuva uye usingaverengi mamwe macronutrients, se, mapuroteni nemafuta. Kunyange zvazvo kudya kwakakwana kwechitogenic kune zvakanyanya.
Kazhinji, mutemo we ketogenic unorayira kudya, 25-50 gm net nethydrohydrate pazuva. Vanhu vanotevera kudya kwekotogenic kunomirira kudya 60-70 muzana yemakoriori avo kubva kumafuta, 20-30 kubva pamaprotheni, uye kwete kupfuura 5-10 muzana kubva pamakrohydrates. Kune mumwe munhu achitevera kudya kwekorikiti ya1800, vaida kuronga 140 gramu emafuta, 90 gramu eprotini uye 45 magamu emakrohydrate zuva rega rega.
Sezvaunogona kufungidzira, chirongwa ichi chekudya chinogona kuva chakaoma kuona pasina kutungamirirwa kubva kune unyanzvi akadzidziswa. Nokudaro, zvinokosha kuti uve nekunzwisisa kwakanaka kwokuti ungatanga sei kudya uye kuti urambe sei kuitira kuti iwe uite saizvozvo nekubudirira uye nekuchengeteka.
Ketosis vs. Ketoacidosis
Usati waongorora chirongwa ichi chekudya chirongwa chevanhu vane chirwere cheshuga vanofanira kunzwisisa mutsauko pakati pe ketoacidosis uye ketosis.
Ketoacidosis inogona kutyisa upenyu hunoitika apo ropa reSuko rinokwira kune zvinotyisa, izvo zvinoita kuti muviri uputse mafuta kuitira mafuta uye zvinoguma pakuvaka kwe ketoni.
Apo ketone dzakawanda dzakawanda mumutumbi, ropa rinogona kuva rakasimba. Izvi zvinowanzoonekwa kuvanhu ivavo vane chirwere cheshuga cheshuga nokuti havaiti chero insulini. Mukati ketoacidosis, ropa pH rinoderedzwa uye ketone muropa rinogona kudarika 20 mmol / l.
Kusiyana neketoacidosis, ketosis zvinoreva kuti muviri wako unoshandisa mafuta kuti uve mafuta uye unogona kuita kuti ketone dzinosvika kumazinga akawanda ean 7 mm mmol / l asina kuchinja pH.
Penguva ketosis, zvinonzi maketone haapfuuri mazinga aya nokuti uropi hunokwanisa kushandisa ketoni yehuni panzvimbo yeglucose.
Saka izvi zvinorevei kune munhu ane chirwere cheshuga? Kana zvikaitwa zvakanaka uye pasi pekutarisa, vanhu vakawanda vane chirwere cheshuga (kunze kwekuti vane zvinetso zvepfungwa kana kuti chirwere chemwoyo) vanogona kunge vakatevedzera izvi zvakachengeteka. Zvisinei, nguva dzose inokosha kuti ukurukure nehutano wako wehutano pakutanga.
Kutsvakurudza
Tsvakurudzo ye ketogenic kudya uye chirwere cheshuga chiri kuvimbisa; zvisinei, nyaya yacho inogara mukuchengetedza kwenguva refu uye kubudirira kwezvokudya. Ichokwadi, muma 2018 Maitiro ekuchengetedza chirwere cheshuga, American Diabetes Association inorondedzera kuti zvidzidzo zvakaratidza zvinyoro zvinyoro zviduku zvakanyanya-kinehydrates kana ketogenic (zvisingasviki 50-g gorohydrate pazuva) uye kuti nzira iyi ingangodaro yakakodzera kushanda kwenguva pfupi (kusvika pamwedzi 3-4) kana zvichidiwa nemurwere, sezvo pane zvishoma zvenguva refu kutsvakurudza kunotaura kubatsira kana kukuvara.
Zvizhinji zvezviongorori kuongorora ketogenic kudya zvinowanikwa pamaitiro mashoma ekushandiswa. Somuenzaniso, mukudzidza, kuongorora 262 varwere kwevhiki gumi, apo varwere vaitevera ketogenic kudya iyo yaisanganisira matatu kusvika kune mashanu servings yemiriwo, mapuroteni anonyoresa, uye kudya mafuta kusvikira vazara (vachitarisa mafuta mafuta), vose vatori vechikamu vakakwanisa kubvisa imwe chirwere cheshuga cheshuga, hemoglobin a1c yakaderedzwa, uye yakagadziriswa ne20 kubva muzana mu triglycerides . Vadzidzi vakapiwa chirwere cheshuga uye dzidzo yezvokudya uye vakanyatsoteverwa nemudzidzisi wehutano. Uyezve, ivo vanorondedzera zuva roga roga magetsi ekuongorora saropa yeropa (kuitira kuti vagone kugadziriswa mishonga). Kupindira kwaisanganisirawo maitiro ekushandura maitiro uye kudzidziswa kweboka / kufanana nevamwe.
Meta-analysis iyo yakarongedza zvidzidzo gumi nematatu zvakawanikwa kuti vanhu vakagoverwa kudya zvakanyanya-calori (less than 50 grams per day) vakaratidza kuderera kwehutano hwemuviri, uye diastolic ropa rekuyeresa kana vachienzanisa nevaya vaidya kudya kwakaderera kwe pasi pe30 muzana yekoriyori kubva kumafuta. Uyezve, avo vaitevera ketogenic yezvokudya vakanga vava kuwedzera majini akanaka echolesterol (HDL). Asi, ivo vakave nokuwedzera muLDL (yakaipa cholesterol).
Imwe meta-analysis iyo yakaisanganisira zvidzidzo zvipfumbamwe nevana 734 varwere vane chirwere cheshuga, vakawana kuti kudya kwakaderera kweakagidhydrate kwakakosha zvikuru kumazinga eHbA1c uye zvakanyanya kuderedzwa triglycerides concentration (chiratidzo chepfungwa yemwoyo). Asi, iyo yakaderera yega-carbohydrate yekudya yakanga isingabatanidzwi nehuwandu hwehuwandu hwekutsvaira kweklesterol uye LDL cholesterol.
Nyanzvi Ongororo
Kana iwe uri kufunga nezvekutanga ketogenic kudya, kuchenjera kuti usapinda mukati. Sarah Currie, MS, RD, anoti, "Kana mumwe munhu akajaira kudya mazana maviri kana kupfuura magamu ehydrohydrate pazuva uye vanongoerekana vawisira pasi kusvika pamagiramu 50 kana kuti pasi, ivo vachanzwa vaine zviratidzo uye havazoregi nazvo kwenguva yakareba zvakakwana kushandisa mafuta semafuta.Uyu rudzi rwekuderedza zvakanyanya mumakinhydrate ingashanda kune vamwe vanhu, asi inogona kuva nengozi kune mumwe munhu anorarama nechirwere cheshuga, kunyanya kana vasina kunyatsotarisira shuga yavo yeropa nemishonga. "
Nzira yakachengeteka yekudya iyi ndeyekuti iwe unofungidzirwa uye wakagadzirira kuchinja uye kubvunzurudza chiremba kana chiremba chekudya zvakanyoreswa kuti uve nechokwadi chekudya ichi kwakakunakira iwe. Dzidzo, rubatsiro (zvose zvezera uye unyanzvi) zvakakosha zvikuru kuti kubudirire kubudirira. Kuwedzerwa, kuchenjerera kwekuisa glucose kuongorora nekurapa mishonga kuchave zvakakosha kune vanhu vane chirwere cheshuga.
Dietitians uye vadzidzisi vane chirwere cheshuga vanobvumirana vanobvumirana kuti rudzi rwemafuta aunosarudza huchakosha kune hutano uye hupenyu hurefu. Nokuti zvidzidzo zvakawanda zvakaratidza kuti kudya kwakanyanya kwekhabohydrate / ketogenic kunogona kuwedzera yakaipa cholesterol (iyo yakazvimirira ngozi inokonzerwa nehutano hwehutano), zvinokosha kupedza kudya kwako kwemafuta akazara-akashongedzwa, nyama yakazara-mafuta, mafuta, cream. Zvakanakisisa kusarudza mafuta asingatengi, akadai samafuta, nuts, mbeu, avocado. Kuwedzerwa, chinangwa chekuteerera kune imwe yemiti yekushandisa zvakanyanya. Dzimwe nyanzvi dzinopfuurira kusvika pakukurudzira kutevera vegan ketogenic kudya.
Nyanzvi dzakawanda dzinorayirawo mapuranga akawanda ezvekudya panguva iyi yekudya kuti iongorore mavitamini uye mineral kudya. Kana vanhu vasingadyi miriwo yakakwana, uye kudya kwechircium, vanogona kuva pangozi yekushaiwa simba uye vangada kupiwa mazano pamusoro pezvokudya pamwe nekuwedzera.
Ngozi
Zvokudya zve ketogenic zvinogona kukonzera hypoglycemia (shuga shoma yeropa), kunyanya kana mishonga isingatariswi zvakanaka. Uyezve, nokuti kudya kunogadziriswa, vanhu vanogona kunzwa vari voga voga kana kugadzirisa ukama husina kunaka nezvokudya. Saka zvakakosha kunzwisisa zvinokanganisa kudya uye kugadzirira uye kugadzirira kutora chirongwa ichi chokudya.
Kana kuchinja kwekudya kwekotogenic kunobatanidza zvizhinji zveproteine, zvinogona kuisa dambudziko mupfungwa uye zvingasava zvakakodzera kune varwere vane chirwere cheshuga vane chirwere chepfungwa.
Apo kudya kunosanganisira yakawanda yemafuta akazara (mafuta, marisi, nyama inogadzirwa, mafuta akazara cheese) uye haisanganisi zvokudya zvakawanda zvezvirimwa, zvinogona kuwedzera dambudziko mukusimudzira cholesterol yakaipa (LDL), se pamwe nekudzimbirwa. Ndokusaka zvakakosha kuwedzerwa kudya kwemasimusi asina marara, marimu, mbeu, uye maonda mapuroteni.
Shoko Rinobva
Usati watanga rudzi urwu rwekudya, zvakakosha zvikuru kudzidza kuti ungazviita sei zvakachengeteka uye ona kuti unotariswa nehutano hwehutano, kunyanya kana uri kutora mishonga yekuderedza glucose. Pakuumba chirongwa chekudya, zvinobatsira kudzivisa kukwirira kwemafuta akazara, nyama yakakora-mafuta yakadai sebhakoni nemasese, mazai akazara-mafuta, bata, uye kamu, sezvo izvi zvinogona kuwedzera zvakaipa (LDL) cholesterol.
Pane kudaro, sarudza maonda ane mapuroteni, huku, hove, uye, uye funga kuisa mafungiro ane moyo-ane hutano-mafuta, makungu, mbeu, nut nut. Uyezve, iwe unoda kusanganisira zvinenge zvitatu kusvika kune zvishanu servings yemiti isiri-starchy-nenzira iyo uchasangana nayo vitamini uye mineral yako inoda.
Mutongo wekuti kana kwete iyi chirongwa chekudya kwenguva refu chiri kunze. Izvo zvinogona kuita pfungwa yakanyanya, kutevera iyi yekudya kwechinguva uye kuwedzera iyo mushure mekunge mazadzisa zvinangwa zvenyu. Vanhu vakawana kubudirira kuburikidza kuwedzera zviduku zvezvakanaka zvemakrohydrates shure mushure memwedzi mishomanana.
> Sources:
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