Iwe uri keto-yakashandurwa here?
Keto-kugadziriswa (uye dzimwe nguva kunonzi "mafuta-kugadziriswa") ndiyo nzira iyo muviri unofamba uchidya pa ketogenic sezvo inoshandiswa pakushandisa zvikuru glucose kuitira simba kushandisa zvikuru mafuta kune simba. Iko "keto" chikamu chinoreva ketoni, iyo inopinda mumvura masukorosi ayo chiropa chinogadzira kana kushandiswa kwemafuta, kunyanya kana kudya kwekakedhaidhini kwakaderera.
Ketoni inogona kushandiswa simba nemishonga yakawanda mumitumbi yedu, kusanganisira uropi (husingagoni kushandisa mafuta acids zvakananga).
Miti yedu inogara ichishandisa kusanganiswa kwemafuta uye glucose yemagetsi, asi mune imwe nyika isingaiti keto-iyo yakashandurwa, muviri unosvika glucose kutanga, sezvo zvishoma zvishoma zveetoni zvinowanzogadzirwa panguva yemafuta metabolism uye izvi zvinosarudzwa nemamwe matukisi zvakadai semwoyo. Sezvo uropi husingagoni kushandisa mafuta, inobva pane glucose patinenge tisiri mune keto-yakashandurwa. Nemhaka yeizvi, patinenge tichitora zvokudya zviduku-tema tinogona dzimwe nguva kuziva zvandinodana "kuparara kwecarb" kana dzimwe nguva kunonzi "Atkins chirwere" apo miviri yedu inopera munzvimbo dzeglycogen (iyi ndiyo nzira huru miviri inochengetedza glucose). Ndiyo apo glycogen inosvika yakadzika kuti muviri unotanga kushandiswa kweketo-kuchinja.
Nhoroondo Yfupi
Zvimwe zvekutsvaga kutsvaga zvakanyanya kutarisa keto-kuenzanisa kwaiva muma1980 apo nyanzvi Dr. Stephen Phinney akadzidza mapoka akasiyana-siyana evanhu pazvokudya zve ketogenic.
Chimwe chezvidzidzo chaiva chebhacers rakadzidziswa zvikuru. Pakutanga, kushanda kwevafambisi vechibharo kwakaramba pazvokudya, asi munguva pfupi kuderera kwakatanga kushanduka, kusvikira pakuguma (masvondo mana) vakakwanisa kuita yakaenzana yebhasikoro yavakanga vambova pakutanga, asi nekunonoka kudarika kuneta.
Izvi zvakaderera uye kupora zvakanzi "keto-kuchinja". Mumakore kubvira patakadzidza kuti vatambi vakawanda pamitambo ye ketogenic kwenguva yakawedzerwa vanogona kuvandudza kushanda kwavo zvikuru pamusoro pezviyero zvavo zvekutanga.
Keto-Kushandura Kwemazuva Akareba Kunotora Sei?
Pane huwandu hwakaenzana hwekusiyana kwehumwe, asi iyo inotanga mushure memazuva mashomanana ekutanga pakudya ketogenic. Zvadaro, mushure mevhiki imwechete kusvika kwemazuva gumi, vazhinji vanotsika-carbers vanotanga kunzwa kunzwa kwakanaka kweketo-kuchinja. Vanotaura kuti vakagadziriswa mupfungwa nekufungisisa uye dzimwe nguva simba rekunyama pamwe chete. Mu insulini vanhu vanopikisa, ropa rega uye shuga yeropa zvinowanzotanga kumira.
Pakupera kwevhiki yechipiri (dzimwe nguva kusvika masvondo matatu), muviri wakawanzoita huwandu hwebasa raro mukugadzirisa kushandisa mafuta ekugadzirira. Nenguva ino, nzara uye chido chekudya zvakaderedzwa uye vanhu vanowanzofunga kuti vane simba rakawanda.
Mushure meizvi, muviri unoenderera mberi uchiita shanduko dzakawanda. Somuenzaniso, zvishoma nezvishoma zvinowedzera kuchengetedza mapuroteni, kuitira kuti vanhu vanowanzoona kuderera kwechido chekudya mapuroteni akawanda. Imwe shanduko iyo vatambi vanowanzoona kuti haisi yeactic acid buildup mumatumbo avo nekureba kwenguva dzekudzidzisa.
Vazhinji vasiri vatambi vaisazocherechedza kuchinja kunoshamisa, asi vatambi vanogona. Inogona kutora kusvika masvondo gumi nemaviri kuti shanduko idzi dzipedze.
Ndinogona Kuita Pane Chingabatsira Mutumbi Wangu Kugadzirisa Here?
Mamwe mazano ekuti ungapedza sei vhiki yekutanga pazvokudya zvakaderera-carb zvinogona kubatsira pakubatsira muviri wako kuburikidza nekushanduka kubva kuva glucose-burner kuva mafuta-zvinopisa. Dr. Phinney nedzimwe nyanzvi zvakare dzinotsanangura kukosha kwekuwana munyu wakawanda mumavhiki maviri ekutanga, sezvo muviri unobvumira kuenda kune zvakawanda zve sodium uye unogona kusiya munhu kunzwa asina simba uye aneta.
Iva nechokwadi chekudya mafuta mazhinji kana iwe uine nzara.
Ndezvipi Zvimwe Zviitiko Zvinowanzoitika Nokugadzirisa Keto?
Tinoziva kuti kudya kwekotogenic (uye pasi-carb diet in general) kunogona kushandura zviratidzo zvemagetsi ekurwisa chirwere, Type 2 chirwere cheshuga , uye polycystic ovarian syndrome. Zvokudya zveKetogenic zvinobudirira kushandiswa kurapa zvimwe zvinetso zvekukunda uye zviratidzo zvakanaka zvokuti vanogona kubatsira zvimwe zvirwere zvepfungwa sezvakaita chirwere chaPasinson.
Ichokwadi chekuudza, tsvakurudzo pamusoro peizvi inoputika, uye kana masayendisiti akawanda anotarisa, ivo vanowedzera kuwana. Semuenzaniso, isu zvino tinoziva kuti vanhu pazvokudya zve ketogenic vane zvishoma zvemarudzi akaipa emafuta akazara muropa ravo. Ikozvino zvino inoratidzika sokuti kushandisa ketone simba kunogona kuderedza kushushikana kwehutachiona hwemuviri pamwe nekuputika, uye kungatove kwakabatanidzwa mukushandura mamwe majini anokwanisa kubatsira utano.
Kamwe Munhu Aine Keto-Yakagadziriswa, Chii Chinodiwa Kuti Uchinje Nzira Iyo?
Vamwe vanhu vanoona kuti ketose yavo yakasimba zvakasimba, chero bedzi vachidya zvokudya zvakaderera-carb pasi inenge 50 gm net net carb pazuva. Vamwe vanhu, kunyanya vatambi uye maitiro makuru, vanokwanisa kudya kupfuura izvozvo uye vachiri kugara mu ketosis. Vamwe vanoona kuti vanoda kudya kadhaidhydrate shoma kuti vagare mu ketosis. Zvimwe zvinokonzera, zvakadai sekuchinja kwehomoni uye kushungurudzika, zvave zvichizivikanwa kurasa vanhu kunze kwe ketosis.
Chinhu chakanaka chingaita kana iwe uchida kuedza neketo-kutengesa, ndotanga kuyera ketone yako yeropa ( uroni ketones inogona kushandiswa pakutanga, asi yakaratidzwa kuti nokufamba kwenguva muviri unotapira pakudzokorora ketone yakaderedzwa mumuguta).
Unoda ruzivo rwakawanda rwechirongwa chesainzi (nezvimwe zvizhinji zvemasayenzi ezvesayenzi kupfuura ini zvandinonyora pano)? Ini ndinokurudzira zvikuru mabhuku maviri nevasayendisiti Stephen Phinney naJeff Volek: Unyanzvi uye Sayenzi yeChove Carbohydrate Kurarama uye Unyanzvi neSayenzi yeAka-Carbohydrate Performance . Uyewo, Jimmy Moore anotaura zvakaitika kwaari kwenguva refu yezvokudya ketosis pamwe nehunyanzvi hwehuchenjeri mubhuku rake Keto-Clarity , iyo yaakanyorera naDkt Eric Westman.
Sources:
Forsythe, CE, Phinney, SD, et al. "Kufananidza kweFat Fat uye Low Carbohydrate Zvokudya Mukupararira Mafuta Akasanganiswa Maitiro uye Markers of Inflammation". Lipids . January 2008 43: (1): 65-77.
Phinney SD, Horton ES et al. "Unyanzvi hwekudzidzira muviri muEndese Zvinyorwa shure kwekugadziriswa kune Hypocaloric, Ketogenic Diet." Nyaya yeCliniki Investigation 1980 66 (5): 1152-1161.
Phinney SD, Bistrian BR et al. "Kugadziriswa Kwemadziviriro Evanhu kuKutosis Isingagumi Pasina Kurongedzwa: Kuchengetedzwa Kwemaitiro Anowedzera Kuita Maitiro Nokuderedza Carhydrate Oxidation." Metabolism . August 1983 32 (8): 769-776.
Shmiazu T, Hirschey MD uye "Kudzingwa kweAxidative Stress by ß-Hydroxybutyrate, Endogenous Histone Deacetylase Inhibitor." Sayenzi 11 January 2013. 339: 6116 pp. 211-214.
Volk BM, Kunces, LJ, et al. Migumisiro Yechiito-Kuwedzerwa Kweuchenjeri muDhiary Carbohydrates pakupararira Mafuta Akagadzikana uye Palmitoleic Acid muVanhu Vane Metabolic Syndrome. PLoS One. 2014 9 (11).
Westman EC, Feinman RD et al. "Low-Carbohydrate Nutrition uye Metabolism." American Journal of Clinical Nutrition August 2007 86 (2): 276-284.