Ukutya Okutsha KweKetogenic Kunokukunceda Unqobe I-Ketogenic Ukutya Iinkxalabo

Ngokungafaniyo nokutya kwe-ketogenic yendabuko, indlela entsha ikhuthaza i-ketosis kunye nokunciphisa umzimba ngaphandle kwemingcipheko yemiphumo emibi eyingozi

Wumnqwazi isukutya kwe-ketogenic?

Ukutya kwe-ketogenic kukutya okune-carb ephantsi kakhulu, okunamafutha amaninzi okufana kakhulu nokutya kwe-Atkins kunye nokutya okune-carb ephantsi.

Oku kubandakanya ukunciphisa kakhulu ukutya iicarbohydrates uze ufake amafutha endaweni yazo. Oku kunciphisa iicarbohydrates kubeka umzimba wakho kwimeko ye-metabolic ebizwa ngokuba yi-ketosis.

Xa oku kusenzeka, umzimba wakho uba nobuchule obumangalisayo bokutshisa amafutha ukuze ufumane amandla. Kwakhona iguqula amafutha abe zii-ketones esibindini, ezinokubonelela ngamandla engqondweni.

Ukutya okune-ketogenic kunokubangela ukwehla okukhulu kweswekile egazini kunye namanqanaba e-insulin. Oku, kunye nokwanda kwee-ketones, kuneenzuzo ezithile zempilo.

Nazi ezinye iindlela zokutya ze-ketogenic, kuquka:

Ukutya okuqhelekileyo kwe-ketogenic (SKD): Olu lukutya okune-carbohydrate ephantsi kakhulu, iproteni ephakathi kunye nokutya okunamafutha amaninzi. Ngokwesiqhelo luqulethe ama-70% amafutha, ama-20% eproteni, kunye nama-10% kuphela ee-carbohydrate (9).

Ukutya kwe-cyclical ketogenic (CKD): Olu hlobo lokutya lubandakanya amaxesha okuphinda utye ii-carbohydrates ezininzi, njengeentsuku ezi-5 ze-ketogenic ezilandelwa ziintsuku ezi-2 ze-carbohydrates ezininzi.

Ukutya okujoliswe kuko kwe-ketogenic (TKD): Olu hlobo lokutya lukuvumela ukuba wongeze ii-carbohydrates malunga nokuzilolonga.

Ukutya okuneproteni eninzi ye-ketogenic: Oku kufana nokutya okuqhelekileyo kwe-ketogenic, kodwa kubandakanya iiproteni ezingaphezulu. Umlinganiselo uhlala u-60% wamafutha, i-35% yeproteni, kunye ne-5% yee-carbohydrate.

Ezi ndlela zokutya ze-ketogenic zonke zinento enye efanayo, amafutha athatha indawo enkulu yesakhiwo sokutya.

Ukutya Okutsha KweKetogenic

Ngokwesiqhelo kukholelwa ukuba inani elikhulu lamafutha okutya liya kuwuthwalisa umzimba kwaye libangele ezinye izifo njl. Nangona kunjalo, uphando lwakutshanje oluvela kuGqr. Lim Su Lin, iNgcali yeZondlo ePhambili, iSebe lezoKutya, iSibhedlele seYunivesithi yeSizwe (NUH) lubonise ukuba ukutya okune-ketogenic okufanelekileyo kunokunciphisa umzimba ngcono, kwaye kwangaxeshanye akuyi kubangela umonakalo emzimbeni, kodwa kunokulawula ngempumelelo isifo seswekile kwaye kunciphise amafutha esibindini.

Ukutya okutsha okunempilo kwe-ketogenic kugxininisa kumafutha asempilweni, njengalawo afumaneka kumandongomane, imbewu, ii-avokhado, iintlanzi ezinamafutha, kunye neeoyile ezingagcwaliyo, ezinganyusi amanqanaba e-cholesterol embi kwaye zinciphise umngcipheko wesifo sentliziyo.

Ukongeza kumafutha asempilweni, ukutya okunempilo kwe-ketogenic kubandakanya ubungakanani obaneleyo beproteni engenamafutha,

Iphezulu kwifayibha evela kwimifuno engenasitatshi kunye neziqhamo ezineekhabhohayidreyithi ezisezantsi. Olu xube lunceda umzimba ungene kwi-ketosis, imeko apho utshisa amafutha endaweni yeekhabhohayidreyithi ukuze ufumane amandla.

Ukutya okunempilo, okutyebileyo kwi-ketogenic kunceda izigulana ukuba zizive zihluthi ngelixa kunceda ekugayweni kokutya kwaye kukhuthaza impilo yamathumbu.

Uvavanyo oluqhubekayo olulawulwa ngokungacwangciswanga olwaqalwa nguGqr. Lin phakathi kowama-2021 lubonisa iziphumo ezithembisayo. Kuvavanyo olubandakanya abathathi-nxaxheba abangama-80 abavela kwiNkqubo yezeMpilo yeYunivesithi yeSizwe (NUHS), elinye iqela labelwa ukutya okunempilo kwe-keto, ngelixa elinye iqela labelwa ukutya okuqhelekileyo okunamafutha aphantsi, okuneekhalori ezilinganiselweyo.

Kwiinyanga ezintandathu emva kokutya kwabo, iziphumo zokuqala zibonise ukuba iqela le-ketogenic elisempilweni lilahlekelwe ngumyinge we-7.4 kg, ngelixa iqela eliqhelekileyo lokutya lilahlekelwe yi-4.2 kg kuphela.

Izigulana ezilandela le nkqubo ngokungqongqo zinokulahlekelwa bubunzima obufikelela kwi-25kg kwiinyanga ezine. Ngenxa yokwehla kobunzima okuphawulekayo, abathathi-nxaxheba abaninzi bakwazile ukulawula isifo seswekile, ukwehlisa uxinzelelo lwegazi, kunye nokubuyisela umva isifo sesibindi esinamafutha esinganxilisiyo kunye nezinye izifo zendlela yokuphila ezibangelwa kukunyuka kobunzima.

Ukongeza, iqela le-ketogenic elisempilweni liye lancipha kakhulu kumanqanaba eglucose egazini kunye ne-triglycerides, ngelixa likwabonisa ukuphucuka okukhulu kwindlela yokusabela kwi-insulin.

Sebenzisa ukutya kwe-ketogenic ngokuchanekileyo kwaye ujonge imeko yakho yomzimba ngamaxesha onke

Nokuba kukutya okunempilo nokufanelekileyo kwe-ketogenic, umzimba usenokungena kwimeko ye-ketosis. Kwabo bantu bakwi-ketogenic diet, amanqanaba e-ketone egazini luphawu olubalulekileyo lokujonga impilo yabo. Ke ngoko, indlela yokuvavanya ii-ketone egazini ekhaya nangaliphi na ixesha iyimfuneko.

Inkqubo ye-ACCUGENCE ® Multi-Monitoring System inokubonelela ngeendlela ezine zokufumanisa i-ketone egazini, i-glucose egazini, i-uric acid kunye ne-hemoglobin, ukuhlangabezana neemfuno zovavanyo zabantu abakwi-ketogenic diet kunye nezigulane ezinesifo seswekile. Indlela yovavanyo ilula kwaye iyakhawuleza, kwaye inokubonelela ngeziphumo zovavanyo ezichanekileyo, ikuncede ukuba uqonde imeko yakho yomzimba ngexesha kwaye ufumane iziphumo ezingcono zokunciphisa umzimba kunye nonyango.

(IsiNgesi)Inqaku Elihambelanayo: Uvavanyo Olulawulwayo Olungacwangciswanga lweMedia lweNew Healthy Keto Weight Loss Diet Lutyhila Iziphumo Ezithembisayo Ngaphandle Kokunyusa Amanqanaba Amabi eCholesterol）