Ko Exogenous Ketone Supplements Inoshanda Yekudzikira Kuonda?

Zvemukati

• Chii Chinoitika Muviri Panguva yeKetosis?
• Chii chinonzi Exogenous Ketone Supplements?
• Exogenous Ketones Anogona Kuderedza Kushuva
• Iyo Mhosva Kupokana neExogenous Ketones Ekuremerwa Kurasikirwa
• Ketones Inhibit Fat Kuputsika
• Ketoni Ine MaCalori
• Side Migumisiro
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Ketogenic kana keto dhayeti yakanyanya-carb, yakawanda-mafuta chikafu.

Kuve pakudya kwemazuva akati wandei kunoisa muviri wako mu ketosis, mamiriro ezvehutano anozivikanwa nekusimudzwa kweropa ketoni uye kuonda ().

Nepo kudya kwacho kuchizopa mabhenefiti, iyo cana zvakare ingave yakaoma kutevedzera nguva dzose.

Vamwe vanoti ketone zvinowedzera zvinogona kutevedzera ketosis uye kukwidza maketeni eropa pasina kushandura chikafu chako.

Zvisinei, handizvo chaizvo kuti muviri wako unodudzira sei.

Ichi chinyorwa chinokuudza iwe kana exogenous ketone zvinowedzera zvinogona kukubatsira iwe kudurura mamwe mapaundi.

Chii Chinoitika Muviri Panguva yeKetosis?

Kana iwe ukatevera chiyero chakakwira-carb chikafu, masero emuviri wako anowanzovimba neshuga yemafuta.

Glucose inouya kubva ku carbs mune chako chikafu, kusanganisira mashuga uye zvine starchy chikafu senge chingwa, pasta uye mimwe miriwo.

Kana iwe ukadzivisa izvo zvekudya, sekune ketogenic yekudya, iwe unomanikidza muviri wako kutsvaga mamwe mafuta masosi.

Mumuviri wako unobva watendeukira kumafuta kuita huni, iyo inogadzira miviri yeketone kana yaputsika zvakanyanya.

Iko kushanduka kwemetabolism kunoisa muviri wako munzvimbo ye ketosis.

Vanhu vazhinji vanowanzoona hunyoro hwe ketosis panguva yekutsanya kana kunetesa muviri (,).

Iyo miviri mikuru ketone miviri inogadzirwa panguva ketosis ndeye acetoacetate uye beta-hydroxybutyrate. Acetone yechitatu, isina kuwanda, ketone muviri ().

Iyi miviri ye ketone inotsiva glucose semafuta uye inopa huropi hwako, moyo uye mhasuru nesimba.

Izvo zvinofungidzirwa kuti iyo ketone miviri pachayo inogona kunge iri yekukonzeresa kuonda kunosanganisirwa neketogenic chikafu ().

Ketosis chiitiko umo muviri wako unoburitsa huwandu hwakawanda hwemaketone uye unoshandisa iwo simba panzvimbo yeglucose kubva ku carbs.

Chii chinonzi Exogenous Ketone Supplements?

Mitumbi yeKetone inogona kugadzirwa mumuviri wako (endogenously) kana kuuya kubva kune imwe sosi yekugadzira iri kunze kwemuviri wako (exogenously).

Nekudaro, maketani anowanikwa mune zvinowedzeredza ane exogenous ketoni.

Izvi zvinowedzera zvine chete beta-hydroxybutyrate ketone. Iyo yekutanga ketone muviri, acetoacetate, haina kugadzikana semakemikari sekuwedzera.

Kune maviri akakosha mafomu emaketone ekuwedzera.

• Ketone munyu: Aya ndiwo maketoni akasungwa kune munyu, kazhinji sodium, potasium, calcium kana magnesium. Ivo vanowanzo kuwanikwa muhupfu fomu uye vakasanganiswa nemvura.
• Ketone esters: Aya ndiwo maketoni akabatanidzwa kune chimwe chigadzirwa chinonzi ester uye chakaputirwa mune fomu remvura. Ketone esters anoshandiswa zvakanyanya mukutsvagisa uye haawanikwe nyore kutengwa se ketone salts ().

Ese maviri mafomu emaketone anowedzera akaratidzirwa kuwedzera mwero ketone yeropa, kuteedzera zvinoitika muketosis kana iwe uchitevera ketogenic chikafu (,,,).

Mune kumwe kuongorora, kuwedzera pamwe neanosvika magiramu gumi nemaviri (12,000 mg) esetone salts yakawedzera makomendi evatori vechikamu eropa ketone neinopfuura mazana matatu muzana ().

Zvekureva, akawanda anowanikwa emaketone anowedzera ane 8-12 magiramu emaketoni pakushanda.

Uku kukwidziridzwa kwemaketone eropa zvichitevera kuwedzererwa kunobatsira kune vanhu vanoda kuchinjika kuenda ketosis vasina hazvo kutevedzera chikafu ().

Izvo zvakati, kuwedzera nemaketoni kunofungidzirwa kuve nezvakawanda zvakafanana zvehutano mabhenefiti sekudya ketogenic, kusanganisira kuonda.

Vanhu vanotorawo ketone zvinowedzera pamwe neketogenic dhayeti, kunyanya kana uchitanga kudya.

Izvi zvinoderedza iyo nguva inotora kusvika ketosis uye inoderedza isingafadzi mhedzisiro inogona kubva mukuchinja kubva kune yakajairwa, yakakwira-carb chikafu kune ketogenic imwe.

Zviratidzo zvinowanzo fambidzana neshanduko yekudya yeketogenic, inowanzo kuzivikanwa se "keto flu," inosanganisira kuzvimbirwa, kutemwa nemusoro, mweya wakaipa, mhasuru uye mhasuru.

Iko kune kushoma kwekutsvagisa kuratidza kuti ketone zvinowedzera zvinogona kudzora izvi zviratidzo ().

Kutora zvakawandisa ketone zvinowedzera zvinowedzera ketone mazinga mumuviri wako, kutevedzera iyo nyika ketosis inowanikwa kuburikidza neketogenic kudya.

Exogenous Ketones Anogona Kuderedza Kushuva

Ketone zvinowedzera zvakaratidzirwa kudzikisa chishuwo, izvo zvinogona kukubatsira iwe kurasikirwa nehuremu nekudya zvishoma.

Mune kumwe kuongorora muvanhu gumi nevashanu vane huremu hwakajairika, avo vanonwa chinwiwa chine ketone esters vakasangana ne50% kushoma kwenzara mushure mekutsanya kweusiku kupfuura avo vanonwa chinwiwa chine shuga ().

Ichi chishuwo-chinodzvinyirira mhedzisiro chakakonzerwa nematanho epasi enzara mahormone ghrelin pakati pemaawa maviri nemaawa mana mushure mekunwa chinwiwa che ketone ester ().

Zvisinei, ketone inowedzera inogona kusakanganisa kudya zvakanyanya kune vanhu vakambodya kare.

Zvidzidzo zvakacherekedza huwandu hweketone yeropa mune avo vasina kudya chikafu vasati vatora ketone yekuwedzera kana ichienzaniswa neavo (,, 16).

Uye sezvo ari ma ketoni akakwidziridzwa ayo anofambidzana neakaderera kudya uye nemazinga ezasi eghrelin, zvinowedzera ketone zvinongobatsira chete panguva yekutsanya, sekumuka mangwanani, kwete mushure mekudya kune carbs ().

Mune mamwe mazwi, kutora ketone yekuwedzera mushure mekudya ine carb kucharamba kuchisimudza maketone eropa asi kwete zvakanyanya sekunge iwe uchitsanya, zvichiratidza kuti muviri wako uri kushandisa maketoni mashoma sehuni sezvo paine glucose yakawanda inowanikwa kubva ku carbs () .

Imwe ongororo diki yakawana kuti exogenous ketone inowedzera kudzikisira chishuwo kwemaawa anopfuura mana, izvo zvinogona kuvimbisa kurasikirwa uremu. Zvisinei, zvimwe zvidzidzo zvinodiwa ketone isati yawedzera inogona kukurudzirwa kudzora kudya.

Iyo Mhosva Kupokana neExogenous Ketones Ekuremerwa Kurasikirwa

Kunyangwe paine mukana wekuda-kudzora mhedzisiro yemaketone ekuwedzera, iwo anogona kurasikirwa uremu mabhenefiti haazivikanwe.

Naizvozvo, ketone zvinowedzera hazvigone kukurudzirwa kwekudzikisa uremu panguva ino. Muchokwadi, humwe humbowo hunoratidza kuti vanogona kutombozvidzivirira.

Ketones Inhibit Fat Kuputsika

Chinangwa cheiyo ketogenic yekudyiwa kwehuremu kuburitsa ketoni kubva kumafuta akachengetwa seimwe mafuta chinobva.

Asi kana yako ketone mazinga eropa akanyanya kukwirisa, ropa rako rinogona kuve rinotyisa acidic.

Kuti zvidzivirire izvi, vanhu vane hutano vane maitiro ekudzora ayo anononoka kugadzirwa kwemaketoni kana akanyanya kukwirira (,,,).

Mune mamwe mazwi, iyo yakakwira yako maketeni eropa ari, iwo mashoma muviri wako unoburitsa. Nekudaro, kutora ketone zvinowedzera zvinogona kudzivirira mafuta emuviri kuti asashandiswe semafuta, zvirinani munguva pfupi (,).

Ketoni Ine MaCalori

Mumuviri wako unogona kushandisa ketoni sechinhu chinotsva, zvichireva kuti vane macalorie.

Izvo zvine angangoita mana macalorie pagiramu, iwo huwandu hwakaenzana hwemacalorie se carbs kana protein.

Kusevenzwa kamwe chete kwe exogenous ketone salts kazhinji ine isingasviki zana macalorie, asi kuchengetedza mamiriro ketosis, iwe unozoda akati wandei servings zuva rega rega.

Imhaka yekuti zvinoitika zve ketone zvinowedzera zvinongotora maawa mashoma uye nekudaro zvinoda kudzokororwa doses mukati mezuva rese kuchengetedza mamiriro ketosis (,).

Pasina kutaura, kumusoro kwe $ 3 pakushanda, vanogona kudhura, zvakare (22).

Ketone inowedzera ivo pachavo haisi ketogenic nekuti inodzivirira muviri wako kugadzira maketoni ayo. Ivo zvakare sosi yekorori, iyo, zvinoenderana nekuti mangani masevhisi aunazvo, anogona kunge asina kukosha pakurasikirwa nehuremu.

Side Migumisiro

Exogenous ketone supplements inowanzoonekwa seyakachengeteka uye inoshanda nzira yekuwedzera ketone kuwanda kwemuviri, asi mhedzisiro-yenguva yakareba haina kuzivikanwa ().

Zvinonzi mhedzisiro zvinowanzoitika ne ketone salts pane ketone esters uye inosanganisira kuda kurutsa, manyoka uye kusagadzikana kwemudumbu (,,).

Ketone inowedzera zvinonzi zvine hurombo hwekupedzisira kuravira zvakare ().

Zvakare, kuzadzisa ketosis ne ketone salts hakukurudzirwe nekuda kwehuwandu hwakawanda hwemaminerari iwe waunonwisa ().

Imwe yekushandira ketone munyu inopa (22):

• 680 mg ye sodium (27% yeDV)
• 320 mg magnesium (85% yeiyo DV)
• 590 mg ye calcium (57% yeDV)

Nekudaro, kuti uchengetedze ketosis, iwe uchafanirwa kutora muyero maawa maviri kusvika matatu, uchipeta kaviri kana katatu nhamba idzi.

Vagadziri ve ketone zvinowedzera zvinokurudzira kutora kusvika kumatatu servings pazuva.

Asi nepo ketone inowedzera inogona kuramba ichikubatsira iwe kuchengetedza ketosis kunyangwe mushure mekudya, kukwira kwemazinga eropa ketoni kuri kushoma pane kana iwe uri mukutsanya kana usina kudya chikafu chine carb ().

Iyo mhedzisiro inosangana ne ketone inowedzera kubva padumbu kusagadzikana kusvika kumanyoka. Nekuti izvi zvinowedzera zvinosungirwa kune munyu, kushandisa zvakawandisa hazvikurudzirwe.

Icho Chinokosha

Ketone zvinowedzera zvinonzi zvinoisa muviri wako ketosis pasina kutevera ketogenic kudya.

Imwe ongororo yakawana kuti exogenous ketone zvinowedzera zvinogona kudzikisira kudya kweanopfuura maawa mana kana zvichitorwa mukutsanya, asi kumwe kutsvagurudza kunoratidza kuti vanogona kudzora huremu hwekuedza.

Kusvikira kumwe kutsvagurudza kwave kuwanikwa, hapana chairo rutsigiro rwekushandisa ketone zvinowedzerwa sehuremu hwekubatsira.