Chii chinonzi Kugadziriswa Kwemafuta?

Zvemukati

• Zvinorevei 'mafuta akashandurwa'?
• Kusvika kune mafuta-akachinjika nyika
• Iyo inosiyana sei neketosis
• Zviratidzo nezviratidzo
• Kuderera kwekuchiva nenzara
• Kuwedzera kwekutarisa
• Kuvandudza kurara
• Kugadziriswa kwemafuta kune hutano here?
• Kuchengetedza uye mhedzisiro
• Chinokosha

Iyo yakaderera kwazvo carb, yakakwira mafuta ketogenic yekudya inogona kupa akasiyana hutano mabhenefiti, kusanganisira kuwedzera simba, kuonda, kuvandudza kwepfungwa kushanda, uye shuga yeropa kudzora (1).

Chinangwa cheichi chikafu ndechekuwana ketosis, mamiriro ayo muviri wako nehuropi zvinopisa mafuta sosi yavo huru yesimba (1).

"Mafuta akashandurwa" ndeimwe yemazwi mazhinji ane chekuita nechikafu ichi, asi unogona kushamisika kuti zvinorevei.

Ichi chinyorwa chinoongorora kuchinjika kwemafuta, kuti zvakasiyana sei neketosis, zviratidzo uye zviratidzo, uye kuti zvine hutano here.

Zvinorevei 'mafuta akashandurwa'?

Keto chikafu chinovakirwa pachisungo chekuti muviri wako unogona kupisa mafuta pane carbs (glucose) yesimba.

Mushure memazuva mashoma, chikafu chakadzika kwazvo mu carbs uye chakakora mumafuta chinoisa muviri wako mu ketosis, nyika umo inopwanya fatty acids kuumba ketone miviri yesimba (1).

"Mafuta akashandurwa" zvinoreva kuti muviri wako wasvika pamamiriro ezvinhu umo unonyatsopisa mafuta simba. Ramba uchifunga kuti izvi zvinoita zvinoda kutsvagiswa.

Kusvika kune mafuta-akachinjika nyika

Kuti upinde ketosis, iwe unowanzo dya kwete anopfuura makumi mashanu - uye mashoma se20 - gramu e carbs pazuva kwemazuva mazhinji. Ketosis inogona zvakare kuitika panguva dzenzara, nhumbu, kwehucheche, kana kutsanya (,,).

Kugadziriswa kwemafuta kunogona kutanga chero nguva pakati pemasvondo mana negumi nemaviri mushure mekupinda ketosis, zvinoenderana nemunhu uye kuti unoomerera zvakadii kuchikafu cheketo. Sezvineiwo, vatambi vekutsungirira vanogona kuchinjika kunyange nekukurumidza (,,,,,).

Kugadziriswa kwemafuta kunofungidzirwa kunge inguva refu metabolic shanduko kune kupisa mafuta pane carbs. Pakati pevateveri veketo, kupisa carbs kwesimba kunozivikanwa se "carb yakashandurwa."

Vazhinji vanhu vanotevera isiri-keto dhayeti vanogona kutariswa kunge carb-yakashandurwa, kunyangwe miviri yavo inoshandisa musanganiswa we carbs nemafuta. Ketogenic yekudya inoshandura iyi chiyero kuti ifarire kupisa mafuta.

Mafuta anochinjika akaonekwa mukutsungirira vatambi vanotevera keto kudya kweanosvika mavhiki maviri, ipapo ipapo dzosera carb kudya pamberi pemakwikwi (,).

Nekudaro, kuchinjika kwemafuta mune vasiri-vatambi haisati yadzidza.

Vazhinji vanhu vanopisa musanganiswa wemafuta uye macarbs, asi iwo ari pane keto chikafu anonyanya kupisa mafuta. Kugadziriswa kwemafuta ndeyekugara kwenguva yakareba metabolic adapta kune ketosis, iyo mamiriro umo muviri wako unonyatso gadzirisa mafuta sosi yayo huru yesimba.

Iyo inosiyana sei neketosis

Sezvo iwe paunopinda ketosis, muviri wako unotanga kutora kubva kumafuta ayo ezvitoro uye mafuta echikafu kuti ushandure mafuta acids kuita ketone miviri yesimba (1,).

Pakutanga, maitiro aya kazhinji haashande. Paunenge uchiri mumatanho ekutanga ezvokudya zve keto, kungoerekana kwawedzera carb kunogona kukukanda nyore nyore kubva ketosis, sezvo muviri wako uchisarudza kupisa carbs (1,).

Mukuenzanisa, kuchinjika kwemafuta inguva refu-yenguva ketosis maunogara uchiwana yakawanda yesimba rako kubva kumafuta wakapihwa shanduko dzako mukudya. Iyi nyika inofungidzirwa kuti yakagadzikana, sezvo muviri wako wachinjika mukushandisa mafuta sosi yayo huru yesimba.

Nekudaro, mhedzisiro iyi inowanzo kuverengerwa kune anecdotal humbowo uye haina kudzidza zviri nyore muvanhu. Naizvozvo, kuchinjika kwemafuta senge inoshanda uye yakagadzika metabolic mamiriro haisi parizvino inotsigirwa neuchapupu hwesainzi.

Zvinyorwa, kana iwe uchinge wasvika kune mafuta-akagadziriswa mamiriro, iwe unogona kuunza carbs muchikafu chako kwenguva pfupi yemazuva 7-14 - izvo zvinobvumidza muviri wako kupisa mafuta musimba kana uchinge wadzokera kune ketogenic chikafu.

Nekudaro, yakawanda yeiyi mhedzisiro inogumira kune fungidziro kana anecdotal mishumo.

Vanhu vangangoda kumbomira chikafu cheketo kwenguva pfupi vanosanganisira vatambi vanotsungirira vangangoda mafuta anokurumidza ayo carbs inopa, kana avo vanongoda zororo pfupi kuti vagadzirire zviitiko zvakaita sezororo.

Kugadziriswa kwemafuta kunogona kunyanya kunakidza kune vanhu ava, sezvo iwe uchigona kukohwa keto mabhenefiti uchangopera iwe uchinjira kumashure kuchikafu.

Nekudaro, nepo keto kuchovha bhasikoro ichipa mukana wekuchinjika, mabhenefiti ayo emitambo yekuita anopokana. Mimwe mishumo inoona kuti inokanganisa kugona kwemuviri wako kugadzirisa carbs munguva pfupi ().

Nekudaro, kumwe kutsvagurudza kunodiwa pane ipfupi- uye yakareba-nguva mhedzisiro mhedzisiro yeiyi nzira yekudya.

Mafuta anoenderana neyakareba metabolic mamiriro umo muviri wako unoshandisa mafuta sosi huru yesimba. Inotaridzika seyakagadzikana uye inoshanda kupfuura yekutanga mamiriro ketosis iwe yaunopinda pakutora iyo keto chikafu.

Zviratidzo nezviratidzo

Kunyangwe hazvo zviratidzo nezviratidzo zvekushanduka kwemafuta zviri zvakanyanya kubva pamaaccount eakaundi, vanhu vazhinji vanotaura vachiona zvishuwo zvishoma uye vachinzwa kuwedzerwa simba uye kutarisisa.

Kutanga kwekushandurwa kwemafuta hakuna kunyatsotsanangurwa mumabhuku esainzi, kunyange paine humwe humbowo hwayo mukutsungirira vatambi (,).

Nepo zvidzidzo zvishoma zvakaratidza izvi zvinokanganisa, zvinongo ganhurirwa kune imwe nguva ye4-12 mwedzi. Nekudaro, yakazara, yenguva refu zvidzidzo pamusoro pekugadziriswa kwemafuta zvinodiwa (,,).

Kuderera kwekuchiva nenzara

Keto vanofarira vanoti kudzikira kwekuda kudya uye zvishuwo ndizvo zvezvimwe zviratidzo zvekuve nekugadziriswa kwemafuta.

Nepo iyo nzara-yekudzora mhedzisiro ye ketosis yakanyorwa zvakanaka, iyo nguva yenyika ino inosiyana kubva pakudzidza kuenda pakudzidza. Sezvo zvakadaro, hapana humbowo husina kukwana hwesainzi hwekutsigira iyo pfungwa yekuti mafuta anochinjika anodzora zvishuwo (,).

Chimwe chidzidzo chinowanzo taurwa nevanofarira keto chinosanganisira vanhu vakuru makumi maviri vepakati nepakati vane kufutisa avo vakaisirwa chikafu chinodzorwa, chakapetwa kwemwedzi mina. Izvo zvakakosha kuti uzive kuti ketosis mune yekudzidza yakabva kune keto inosanganiswa neye yakaderera kwazvo koriori chikafu (,).

Iyi yekutanga keto chikamu, icho chaibvumidza chete mazana matanhatu kusvika kumazana masere macalorie pazuva, zvakaramba zvichienderera kusvikira mumwe wevatori vechikamu arasikirwa nechinangwa chehuremu. Peak ketosis yakagara kwemazuva makumi matanhatu kusvika makumi mapfumbamwe, mushure meizvozvo vatori vechikamu vakaiswa pazvikafu zvaisanganisira macronutrient ratios (,).

Zvido zvekudya zvakadonha zvakanyanya pamusoro penzira yekudzidza. Uyezve, panguva yeketogenic yemazuva makumi matanhatu nemakumi mapfumbamwe nemakumi mapfumbamwe, vatori vechikamu havana kumhan'arira zviratidzo zvekakori kudzvinyirira zvakanyanya, zvinosanganisira kusuwa, kushushikana, uye kuwedzera nzara (,).

Icho chikonzero cheichi hachizivikanwe, asi vaongorori vanotenda kuti inogona kuve yakabatana ne ketosis. Izvi zvakawanikwa zvinomanikidza uye zvinogonesa kuenderera mberi nekudzidza mumapoka akakura evanhu ().

Nekudaro, iwe unofanirwa kugara uchifunga kuti yakanyanyisa kudzora koriori kunogona kukuvadza hutano hwako.

Kuwedzera kwekutarisa

Ketogenic chikafu chakatanga kugadzirirwa kurapa vana vane pfuti isingadziviriri pfari. Sezvineiwo, vana vane hukuru hukuru hwekushandisa nemazvo ketone miviri yesimba pane vakuru ().

Mitumbi yeKetone, kunyanya imwe morekuru inonzi beta-hydroxybutyrate (BHB), yakaratidzirwa kuchengetedza huropi hwako. Kunyangwe zvisina kunyatso kujeka, mhedzisiro yeBHB pahuropi inogona kubatsira kutsanangura kuwedzera kwekutarisisa uko kwenguva refu ketogenic dieters inoshuma ().

Zvakangofanana, kumwe kutsvagurudza kunodikanwa mune izvi maitiro uye hukama hwayo kumafuta kuchinjika.

Kuvandudza kurara

Vamwe vanhu vanotiwo kuchinjika kwemafuta kunovandudza hope dzako.

Zvisinei, zvidzidzo zvinoratidza kuti izvi zvinogumira kune vamwe vanhu vakaita sevana uye vechidiki vane kuneta zvakanyanya kana avo vane zvinetso zvekurara (,,,).

Imwe ongororo mune gumi nevarume vane hutano yakawana kuti avo vari pane ketogenic dhayeti vakasangana nekuwedzera kurara kwakadzika asi kwakadzora nekukurumidza kufamba kwemaziso (REM) Kurara kweREM kwakakosha nekuti inoita kuti nzvimbo dzehuropi dzienderane nekudzidza ().

Nekudaro, kurara kwese kunogona kunge kusiri nani.

Chidzidzo chakasiyana muvakuru makumi maviri havana kuwana kuwirirana kwakakosha pakati pekosisi uye nekuvandudza kunaka kwekurara kana nguva (,).

Nekudaro, kumwe kutsvagurudza kunokosha.

Kunyangwe vatsigiri vachitaura kuti kuchinjika kwemafuta kunovandudza kurara, kunowedzera kutarisisa, uye kunoderedza zvishuwo, kutsvagisa kwakasanganiswa. Izvo zvakakoshawo kuziva kuti kuchinjika kwemafuta hakuna kunyatso tsanangurwa mumabhuku esainzi. Naizvozvo, zvimwe zvidzidzo zvinodiwa.

Kugadziriswa kwemafuta kune hutano here?

Nekuda kwekushomeka kwekutsvagisa kwakazara, izvo zvenguva refu zvehutano zvine chekuita neketo kudya hazvinzwisisike.

Imwe ongororo yemwedzi gumi nemaviri muvanhu makumi matatu nenomwe muItari yakawana mabhenefiti, asi kuchinjika kwemafuta hakuna kutsanangurwa. Uyezve, vatori vechikamu havana kuona shanduko dzakakosha mukurema kana mafuta mashoma ().

Zvakare, kudzidza mune vanhu vakuru vanopfuura 13,000 kwakabatana kwenguva yakareba carb kurambidzwa kune njodzi yakawedzera yeacry fibrillation - irregular heart rhythm iyo inogona kutungamira kumatambudziko akakomba senge sitiroko, chirwere chemwoyo, uye kufa ().

Asi, avo vakagadzira mamiriro acho vakataura yakakwira zvakanyanya carb kutora kupfuura izvo keto zvinobvumidza ().

Kune rimwe divi, ongororo yemavhiki makumi maviri nemana muvanhu makumi masere nevatatu vane kufutisa kwakaratidza kuti chikafu cheketo chakavandudza cholesterol ().

Pakazara, kuwedzeredza kwenguva yakareba kutsvagurudza kwakakosha.

Kuchengetedza uye mhedzisiro

Iyo keto yekudya inogona kunetsa kuchengeta. Ipfupi-temu mhedzisiro inosanganisira sumbu rezviratidzo rinozivikanwa se keto flu, iyo inosanganisira kuneta, hutsi hwehuropi, uye mweya wakaipa ().

Uyezve, mimwe mishumo inoratidza kuti chikafu chinogona kusanganiswa nechiropa uye kukuvara kwemapfupa ().

Pamusoro penguva yakareba, kurambidzwa kwayo kunogona kukonzera kushomeka kwevhitamini nemamineral. Iyo inogona zvakare kukanganisa iyo gut microbiome - iko kuunganidzwa kwehutachiona hune hutano hunogara mudumbu rako - uye kunokonzeresa zvisingafadzi mhedzisiro senge kupatirwa (,).

Uyezve, zvichipiwa izvo zvakaderera zvakanyanya carb zvikafu zvinosanganisirwa nenjodzi yakawedzera yeatrial fibrillation, avo vane mamiriro emwoyo vanofanirwa kubvunza chiremba wavo vasati vaita keto ().

Zvakare, imwe nyaya yekudzidza mune murume ane makore makumi matanhatu akayambira nezve keto dhayeti yeavo vane chirwere cheshuga chechipiri, sezvo akatanga chirwere chine njodzi chinonzi chirwere cheshuga ketoacidosis - kunyangwe murume akaisawo nguva dzekutsanya mushure megore pane chikafu ().

Chekupedzisira, vanhu vane chirwere chenduru havafanirwe kutora chikafu ichi kunze kwekunge varairwa kudaro nemubatsiri wezvehutano, sezvo kuwedzerwa kudya kwemafuta kunogona kuwedzera zviratidzo sematombo enduru. Kudya kwenguva refu kwemafuta ane mafuta kunogona kuwedzera njodzi yako yekukuvadzwa nechirwere ichi ().

Kunyangwe kumwe kutsvagurudza kuchidikanwa pamhedzisiro yemafuta kuchinjika, kwenguva refu keto kudya kunogona kusave kune avo vane mamiriro emoyo, rudzi rwechipiri chirwere cheshuga, kana chirwere chenduru.

Chinokosha

Kugadziriswa kwemafuta ndeyekureba kugadziriswa kwemetabolism kune ketosis, mamiriro ayo muviri wako unopisa mafuta kuita huni pane carbs. Inowanzo taurwa seimwe yemabhenefiti ezvokudya zve keto.

Kugadziriswa kwemafuta kunonzi kunokonzera kuderera kwekuchiva, kuwedzerwa simba remagetsi, uye nekurara kwekurara. Inogona zvakare kuve yakadzikama uye inoshanda kupfuura yekutanga ketosis.

Kunyange zvakadaro, kumwe kutsvagurudza kunodiwa kwete kungoona mhedzisiro yenguva refu yeiyo keto chikafu asiwo mashandisiro anoita mafuta.