Kudya Kutsva kweKetogenic Kunogona Kukubatsira Kukunda Ketogenic Kudya Zvinonetsa

Kusiyana nekudya kwe ketogenic kwechinyakare, nzira itsva inokurudzira ketosis uye kudzikira kwehuremu pasina njodzi dzemigumisiro yakaipa

Wngowani iskudya kwe ketogenic here?

Kudya kwe ketogenic kudya kunoderedza makabhohaidhiretsi, uye kune mafuta akawanda, kwakafanana zvikuru nekudya kweAtkins uye kudya kwe low carb.

Izvi zvinosanganisira kuderedza zvakanyanya kudya makabhohaidhiretsi uye kutsiva mafuta. Kudzikiswa uku kwemakabhohaidhiretsi kunoita kuti muviri wako upinde mumamiriro ezvinhu anonzi ketosis.

Kana izvi zvikaitika, muviri wako unoshanda nesimba pakupisa mafuta kuti uwane simba. Izvi zvinoshandurawo mafuta kuita ma ketone muchiropa, ayo anogona kupa simba kuuropi.

Kudya zvine ketogenic kunogona kukonzera kudzikira kukuru kweshuga muropa uye huwandu hwe insulin. Izvi, pamwe chete nekuwedzera kwema ketones, zvine zvimwe zvakanakira pahutano.

Heano mamwe mavhezheni ekudya kwe ketogenic, anosanganisira:

Kudya kwakajairika kwe ketogenic (SKD): Uku kudya kunoderedza makabhohaidhiretsi, mapuroteni ari pakati nepakati uye mafuta akawanda. Kazhinji kacho kune 70% yemafuta, 20% yeprotein, uye 10% yemacarbohydrate chete (9).

Kudya kweCyclical ketogenic (CKD): Kudya uku kunosanganisira nguva yekudya makabhohaidhiretsi akawanda, senge mazuva mashanu eketogenic anoteverwa nemazuva maviri emakabhohaidhiretsi akawanda.

Kudya kwe ketogenic kwakarongwa (TKD): Kudya uku kunokutendera kuti uwedzere makabhohaidhiretsi pakurovedza muviri.

Kudya kweprotein ine mapuroteni akawanda: Izvi zvakafanana nekudya kweketogenic kwakajairika, asi kunosanganisira mapuroteni akawanda. Chiyero chacho chinowanzova 60% mafuta, 35% mapuroteni, uye 5% makabhohaidhiretsi.

Kudya kwe ketogenic uku kune chinhu chimwe chete chakafanana, mafuta anotora chikamu chikuru chekudya.

Kudya Kutsva kweKetogenic

Zvinotendwa kuti mafuta akawanda anorema muviri uye anokonzera zvimwe zvirwere nezvimwewo. Zvisinei, zvidzidzo zvitsva kubva kuna Dr Lim Su Lin, Chief Dietitian, Department of Dietetics, National University Hospital (NUH) zvakaratidza kuti kudya kwakakodzera ketogenic kunogona kuderedza uremu zviri nani, uye panguva imwe chete hakuzokuvadzi muviri, asi kunogona kudzora chirwere cheshuga nekuderedza mafuta echiropa.

Kudya kutsva kwe ketogenic kune hutano kunonyanya kusimbisa mafuta ane hutano, akadai seaya anowanikwa munzungu, mbeu, avocado, hove dzine mafuta, uye mafuta asina mafuta, izvo zvisingakwidzire huwandu hwe cholesterol yakaipa uye zvinoderedza njodzi yezvirwere zvemwoyo.

Kuwedzera kumafuta ane hutano, kudya kwe ketogenic kune hutano kunosanganisira huwandu hwakakwana hweprotein isina mafuta akawanda,

Yakawanda mufayibha inobva mumiriwo isina sitachi uye michero isina makabhohaidhiretsi akawanda. Musanganiswa uyu unobatsira muviri kupinda muketosis, mamiriro ekuti unopisa mafuta panzvimbo pemakabhohaidhiretsi kuti uwane simba.

Kudya zvine hutano uye zvine fiber yakawanda mu ketogenic kunobatsira varwere kuti vanzwe vakaguta ukuwo kuchibatsira kugaya chikafu uye kuchisimudzira hutano hwedumbu.

Kuedzwa kuri kuitwa naDr. Lin pakati pa2021 kuri kuratidza mhedzisiro yakanaka. Muedzo waisanganisira vanhu 80 vanobva kuNational University Health System (NUHS), boka rimwe rakapihwa kudya kweketo kune hutano, nepo rimwe boka rakapihwa kudya kwakajairika kusina mafuta akawanda, kusina macalorie akawanda.

Mumwedzi mitanhatu yakatevera kudya kwavo, mhedzisiro yekutanga yakaratidza kuti boka revanhu vane ketogenic vane hutano vakarasikirwa neavhareji ye7.4 kg, nepo boka revanhu vane ketogenic vakarasikirwa ne4.2 kg chete.

Varwere vanotevedzera chirongwa ichi zvakanyanya vanogona kurasikirwa nehuremu hunosvika 25kg mumwedzi mina. Nekudzikira kwehuremu kwakadaro, vazhinji vakapinda vakakwanisa kudzora chirwere cheshuga, kuderedza BP, uye kuderedza chirwere chechiropa chine mafuta asina doro nezvimwe zvirwere zvemararamiro zvinokonzerwa nehuremu hwakawandisa.

Pamusoro pezvo, boka re ketogenic rine hutano rakadzikira zvakanyanya muhuwandu hweshuga muropa uye triglycerides, ukuwo richiratidzawo kuvandudzika kukuru mukunzwa kwe insulin.

Shandisa ketogenic diet nemazvo uye tarisa mamiriro ako emuviri nguva dzese

Kunyangwe kana muviri uchidya ketogenic chaiyo, muviri unogona kupinda muketosis. Kune avo vari muketogenic diet, huwandu hweketone muropa chiratidzo chakakosha chekutarisa hutano hwavo. Saka, nzira yekuedza ketone muropa kumba chero nguva inodiwa.

ACCUGENCE ® Multi-Monitoring System inogona kupa nzira ina dzekuona ketone muropa, glucose muropa, uric acid nehemoglobin, kusangana nezvinodiwa zvebvunzo zvevanhu vane ketogenic diet nevarwere vane chirwere cheshuga. Nzira yebvunzo iyi iri nyore uye inokurumidza, uye inogona kupa mhinduro dzebvunzo dzakarurama, ichikubatsira kunzwisisa mamiriro ako emuviri nenguva uye kuwana mhedzisiro iri nani yekuderedza uremu nekurapwa.

()Nyaya Yakafanana: Kuedzwa Kwekuburitswa Kwenhau-Kusina Kurongwa Kwekudya Kwekuderedza Huremu KweKeto Kunoratidza Mhedzisiro Inovimbisa Pasina Kuwedzera Mazinga ECholesterol Akaipa）