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Ukudla Okusha Kwe-Ketogenic Kungakusiza Unqobe I-Ketogenic Ukudla Izinkathazo

Ngokungafani nokudla kwe-ketogenic yendabuko, indlela entsha ikhuthaza i-ketosis nokulahlekelwa isisindo ngaphandle kwezingozi zemiphumela emibi eyingozi

Wisigqoko isUkudla kwe-ketogenic?

Ukudla kwe-ketogenic kuyi-carb ephansi kakhulu, ukudla okunamafutha aphezulu okwabelana ngokufana okuningi ne-Atkins kanye nokudla okuphansi kwe-carb.

Kubandakanya ukunciphisa kakhulu ukudla kwama-carbohydrate futhi esikhundleni sawo kufakwe amafutha.Lokhu kuncipha kwama-carbs kubeka umzimba wakho esimweni se-metabolic esibizwa ngokuthi i-ketosis.

Uma lokhu kwenzeka, umzimba wakho uba nekhono ngendlela emangalisayo ekushiseni amafutha ukuze uthole amandla.Iphinde iguqule amafutha abe ama-ketone esibindini, anganikeza amandla ebuchosheni.

Ukudla kwe-Ketogenic kungabangela ukwehla okukhulu kushukela wegazi kanye namazinga e-insulin.Lokhu, kanye nokwanda kwama-ketones, kunezinzuzo ezithile zezempilo.

Nazi izinguqulo eziningana zokudla ketogenic, kuhlanganise:

Ukudla okujwayelekile kwe-ketogenic (SKD): Lena i-carb ephansi kakhulu, amaprotheni aphakathi nendawo nokudla okunamafutha aphezulu.Ngokuvamile iqukethe amafutha angu-70%, amaprotheni angu-20%, kanye nama-carbs angu-10% kuphela (9).

Ukudla kwe-Cyclical ketogenic (CKD): Lokhu kudla kuhilela izikhathi zokudla okuphezulu kwe-carb, njengezinsuku ze-5 ketogenic ezilandelwa yizinsuku ze-2 high carb.

Ukudla okuhlosiwe kwe-ketogenic (TKD): Lokhu kudla kukuvumela ukuthi ungeze ama-carbs ezungeze ukusebenza.

Ukudla okunephrotheni ephezulu ye-ketogenic: Lokhu kufana nokudla okujwayelekile kwe-ketogenic, kodwa kuhlanganisa amaprotheni amaningi.Isilinganiso ngokuvamile singama-60% amafutha, ama-35% amaprotheni, nama-5% ama-carbohydrate.

Lokhu kudla kwe-ketogenic konke kunento eyodwa efanayo, amafutha athatha ingxenye enkulu yesakhiwo sokudla.

I-Ketogenic Diet Entsha

Ngokuvamile kukholelwa ukuthi inani elikhulu lamafutha okudla lizothwalisa umzimba futhi libangele ezinye izifo nokunye.Kodwa-ke, izifundo zamuva ezivela kuDkt Lim Su Lin, i-Chief Dietitian, uMnyango Wezokudla, i-National University Hospital (NUH) ibonise ukuthi ukudla okulungile kwe-ketogenic kungakwazi ukufeza kangcono ukulahlekelwa isisindo, futhi ngesikhathi esifanayo ngeke kubangele ukulimala emzimbeni, kodwa ingalawula ngempumelelo isifo sikashukela futhi inciphise isibindi esinamafutha.

Ukudla okusha kwe-ketogenic okunempilo kugcizelela amafutha anempilo, njengalawo atholakala kumantongomane, imbewu, ukwatapheya, izinhlanzi ezinamafutha, namafutha angenayo i-unsaturated, angakhulisi amazinga e-cholesterol embi futhi anciphise ingozi yesifo senhliziyo.

Ngaphezu kwamafutha anempilo, ukudla okunempilo kwe-ketogenic kuhlanganisa amanani anele amaprotheni anomzimba,

Iphezulu ku-fibre evela ezitshalweni ezingenasitashi kanye nezithelo ezine-carb ephansi.Le nhlanganisela isiza umzimba ukuthi ungene ku-ketosis, isimo lapho ushisa khona amafutha esikhundleni sama-carbohydrate ukuze uthole amandla.

Ukudla okunempilo, okunothe nge-fiber ketogenic kusiza ukugcina iziguli zizizwa zigcwele ngenkathi kusiza ukugaya futhi kuthuthukisa impilo yamathumbu.

Uhlolo oluqhubekayo olulawulwa ngokungahleliwe olwaqalwa uDkt. Lin phakathi no-2021 lubonisa imiphumela ethembisayo.Esivivinyweni esihilela abahlanganyeli be-80 abavela ku-National University Health System (NUHS), iqembu elilodwa labelwe ukudla okunempilo kwe-keto, kanti elinye iqembu labelwa ekudleni okujwayelekile okunamafutha aphansi, okukhawulelwe kwekhalori.

Phakathi nezinyanga eziyisithupha ezilandela ukudla kwazo, imiphumela yokuqala ibonise ukuthi iqembu le-ketogenic elinempilo lilahlekelwe isilinganiso se-7.4 kg, kanti iqembu elijwayelekile lokudla lalahlekelwa yi-4.2 kg kuphela.

Iziguli ezilulandela ngokuqinile lolu hlelo zingase zehle kuze kufike ku-25kg ezinyangeni ezine.Ngokuncipha kwesisindo esibalulekile kangaka, abahlanganyeli abaningi bakwazi ukulawula isifo sikashukela, umfutho wegazi ophansi, nokubuyisela emuva isifo sesibindi esinamafutha angenalo utshwala nezinye izifo zendlela yokuphila ezibangelwa isisindo esiningi.

Ukwengeza, iqembu le-ketogenic elinempilo libe nokuncipha okukhulu ekuzileni kwamazinga kashukela wegazi kanye ne-triglycerides, kuyilapho libonisa ukuthuthukiswa okuphawulekayo kokuzwela kwe-insulin.

Sebenzisa ukudla kwe-ketogenic ngendlela efanele futhi uqaphe isimo sakho somzimba ngaso sonke isikhathi

Ngisho nokudla okufanele, okunempilo kwe-ketogenic, umzimba usengakwazi ukungena esimweni se-ketosis.Kulabo bantu ekudleni kwe-ketogenic, amazinga e-ketone yegazi ayinkomba ebalulekile yomzimba yokuqapha impilo yabo.Ngakho-ke, indlela yokuhlola ama-ketones wegazi ekhaya noma nini iyadingeka.

I-ACCUGENCE ® Multi-Monitoring System inganikeza izindlela ezine zokutholwa ze-ketone yegazi, i-blood glucose, i-uric acid ne-hemoglobin, ukuhlangabezana nezidingo zokuhlola zabantu ekudleni kwe-ketogenic kanye neziguli ezinesifo sikashukela.Indlela yokuhlola ifanelekile futhi iyashesha, futhi inganikeza imiphumela yokuhlolwa enembile, ikusize uqonde isimo sakho somzimba kusenesikhathi futhi uthole imiphumela engcono yokulahlekelwa isisindo nokwelashwa.

(I-athikili Ehlobene:I-Media-Release-Randomised Controled Trial of New Healthy Keto Weight Loss Diet Iveza Imiphumela Ethembisayo Ngaphandle Kokwenyusa Amazinga E-Cholesterol Amabi）