Iko Ketogenic Kudya Kunoshanda Kune Vakadzi?

Zvemukati

• Iko keto kudya kunobatsira vakadzi here?
• Keto uye kurema kwevakadzi
• Keto uye shuga yeshuga kudzora kwevakadzi
• Keto uye kenza kurapwa kwevakadzi
• Ketogenic kudya kunopa chero njodzi kuvakadzi here?
• Zvinogona kunge zvisina kukodzera kune vamwe vakadzi
• Unofanira kuedza keto kudya here?
• Chinokosha

Ketogenic dhayeti yakakurumbira yakaderera kwazvo carb, kudya kwemafuta kwakanyanya kunofarirwa nevanhu vazhinji nekwanisi yayo yekusimudzira kurasika nekukurumidza.

Kune mamwe mabhenefiti ane chekuita neketo dhayeti zvakare, kusanganisira yakagadziridzwa shuga yeshuga murau uye zvimwe mamaki ehutano hwemagetsi.

Zvisinei, iwe unogona kushamisika kana ketogenic kudya kunoshanda zvakaenzana kune vanhu vese, kusanganisira vakadzi.

Ichi chinyorwa chinoongorora kuti chikafu che ketogenic chinokanganisa sei hutano hwevakadzi.

Iko keto kudya kunobatsira vakadzi here?

Chikafu che ketogenic chinoratidza kuvimbisa pachinoshandiswa kuchirapa kugadzirisa zvimwe zvinhu zvehutano.

Zvidzidzo zvakaratidza kuti inogona kushandiswa senzira yekudzora mafuta emuviri nekuvandudza shuga yeropa, uye kunyangwe sekurapa kwakaringana kwevamwe kanzira (,).

Kunyangwe yakawanda yekutsvagisa ichifunga nezvekuti chikafu cheketo chinoshanda sei muvarume, huwandu hwakanaka hwezvidzidzo hwakasanganisira vakadzi kana kutarisisa chete pamhedzisiro yeketo kudya kune vakadzi.

Keto uye kurema kwevakadzi

Chimwe chezvikonzero chikuru nei vakadzi vachitendeukira kune keto chikafu kurasikirwa nemafuta emuviri akawandisa.

Kumwe kutsvagurudza kunoratidza kuti keto chikafu chingave inzira inoshanda yekukurudzira kurasikirwa kwemafuta muhuwandu hwevakadzi.

Zvidzidzo zvakaratidza kuti kutevera keto chikafu kunogona kubatsira kurasikirwa nekurema nekuwedzera mafuta kupisa uye kudzikisa kudya kwecalorie uye nzara-inosimudzira mahormone senge insulin - zvese izvi zvinogona kubatsira kukurudzira kurasikirwa kwemafuta ().

Semuenzaniso, kumwe kuongorora kwakaitwa muvakadzi makumi mashanu nevashanu vane ovarian kana endometrial cancer vakaona kuti vakadzi vaitevera ketogenic kudya kwemasvondo gumi nemaviri vaive neakanyanya mashoma emafuta emuviri uye vakarasikirwa ne16% mamwe mafuta emudumbu kupfuura vakadzi vakapihwa mafuta mashoma, akakwira fiber kudya () .

Chimwe chidzidzo muvanhu vakuru vane kufutisa chaisanganisira vakadzi gumi nevaviri vakaratidza kuti zvichitevera yakaderera zvakanyanya koriori kudya kwemeto kwemavhiki gumi nemana zvakanyanya kudzikisa mafuta emuviri, kudzikira kwekuda kwekudya, uye nekuvandudza kuita kwevakadzi pabonde basa

Pamusoro pezvo, ongororo ye gumi nematatu miedzo yakarongedzwa - muyero wegoridhe mukutsvagisa - waisanganisira huwandu hwevanhu vane 61% yevakadzi vakawana kuti vatori vechikamu vakatevera ketogenic kudya kwakarasa mapaundi maviri (0.9 kg) kupfuura avo vanodya mashoma mafuta mushure me1 kusvika 2 Makore ().

Kunyangwe kutsvagurudza kuchitsigira kushandiswa kweiyi yakaderera kwazvo carb nzira yekudya kusimudzira kurasikirwa kwemafuta munguva pfupi, ramba uchifunga kuti pane parizvino kushomeka kwezvidzidzo kuongorora mhedzisiro yenguva refu yeiyo keto kudya pakurasikirwa nehuremu.

Uyezve, humwe humbowo hunoratidza kuti kurema-kurasikirwa-kukurudzira mabhenefiti e keto dhayeti inodonha yakatenderedza iyo 5-mwedzi mucherechedzo, izvo zvinogona kunge zvichikonzerwa neyakaganhurirwa hunhu ().

Uyezve, kumwe kutsvagurudza kunoratidza kuti zvishoma zvinodzora zvakaderera carb zvikafu zvinogona kukonzera mitezo yakafanana uye zviri nyore kuchengetedza kwenguva refu.

Semuenzaniso, chidzidzo chaisanganisira vakadzi makumi mashanu nevashanu vakawana izvo zvakaderera uye zvine mwero zvekudya zvine carb zvaive ne15% uye 25% carbs, zvichiteerana, zvakaderedza mafuta emuviri uye chiuno chakatenderedza kwemasvondo gumi nemaviri akafanana neketogenic yekudya yaive ne5% carbs ().

Uyezve, iyo yepamusoro carb chikafu chaive nyore kuti vakadzi vanamatire.

Keto uye shuga yeshuga kudzora kwevakadzi

Ketogenic yekudya inowanzo ganhurira kudya kwecarb kusvika pasi pe10% yehoriyamu macalorie. Nechikonzero ichi, chikafu chinofarirwa nevakadzi vane shuga yakawanda yeropa, kusanganisira avo vane rudzi rwechipiri chirwere cheshuga.

Chidzidzo chemwedzi mina-chaisanganisira vakadzi makumi mashanu nevasere vane kufutisa uye mhando 2 chirwere cheshuga chakawana kuti yakaderera zvakanyanya koriori keto chikafu chakakonzera zvakanyanya kukura uremu uye kudzikisira mukutsanya shuga yeropa uye hemoglobin A1c (HbA1c) pane yakajairwa yakaderera koriori chikafu ().

HbA1c mucherechedzo wenguva refu-yeropa kudzora shuga.

Chidzidzo che2019 mune mukadzi ane makore makumi matanhatu nemashanu ane makore makumi maviri nematanhatu nhoroondo yerudzi rwechipiri chirwere cheshuga uye kushushikana kwakaratidza kuti mushure mekutevera ketogenic yekudya kwemasvondo gumi nemaviri, pamwe ne psychotherapy uye yakasimba kurovedza muviri, iye HbA1c akadonha kunze kwechirwere cheshuga .

Yake yekutsanya shuga yeropa uye ake mamaki ekurapwa kwekuora mwoyo zvakajairika. Chaizvoizvo, iyi kesi yekudzidza yakaratidza kuti iyo ketogenic kudya kwakadzosera mukadzi uyu mhando 2 chirwere cheshuga ().

Chidzidzo muvanhu makumi maviri nevashanu chaisanganisira vakadzi gumi nevashanu chakaratidza zvakafanana mhedzisiro. Mushure memasvondo makumi matatu nemana ekutevera chikafu cheketo, vangangoita 55% yevaidzidza vaive nemazinga eHbA1c pazasi pechirwere cheshuga, zvichienzaniswa ne0% vakatevera kudya kwakaderera kwemafuta ().

Zvisinei, zvakakosha kuziva kuti ikozvino, zvidzidzo pamusoro pekuteerera kwenguva refu, kuchengeteka, uye kushanda kwechikafu che ketogenic pane kudzora shuga yeropa kuri kushomeka.

Uyezve, zvimwe zvakawanda zvekudya zvisingabvumirwe, kusanganisira chikafu cheMediterranean, chakaongororwa kwemakumi emakore uye zvinozivikanwa nekuchengeteka kwavo uye zvinobatsira pakubata shuga yeropa uye hutano hwakakwana ().

Keto uye kenza kurapwa kwevakadzi

Ketogenic kudya kwakaratidzirwa kuve kunobatsira kana kuchishandiswa senzira yekuwedzera yekurapa yemamwe marudzi ekenza pamwe nemishonga yechinyakare.

Imwe ongororo mumadzimai makumi mana nemashanu ane endometrial kana ovarian cancer yakawana kuti kutevera ketogenic kudya kunowedzera ropa mazinga emaketone miviri uye kudzikisa huwandu hwe insulin-senge kukura chinhu 1 (IGF-I), hormone iyo inogona kukurudzira kupararira kwemasero ekenza.

Vatsvaguriri vakabvuma kuti shanduko iyi, pamwe nekuderera kweshuga yeropa inoonekwa kune avo vanotevera chikafu cheketogenic, inogadzira nharaunda isina kugadzikana yemasero ekenza anogona kudzora kukura kwavo nekupararira ().

Uyezve, tsvagiridzo inoratidza zvakare kuti ketogenic yekudya inogona kuvandudza mashandiro emuviri, kuwedzera masimba esimba, uye kudzikisira zvishuwo zvekudya mune vakadzi vane endometrial uye ovarian cancer ().

Ketogenic kudya kwakaratidza zvakare kuvimbisa kana kuchishandiswa sekurapa pamwe neyakajairwa kurapwa senge chemotherapy kune mamwe magomarara anokanganisa vakadzi kusanganisira glioblastoma multiforme, gomarara rine hukasha rinokanganisa huropi (,,).

Zvisinei, zvakakosha kuti uzive kuti nekuda kwechimiro chakanyanya kudzvinyirira chekudya che ketogenic uye kushomeka kwazvino kwekutsvagisa kwemhando yepamusoro, chikafu ichi hachikurudzirwe senzira yekurapa kenza zhinji.

Kumwe kutsvagurudza kwakaratidza kuti chikafu che ketogenic chingave chinoshanda mukusimudzira kuonda uye kugadzirisa shuga yeropa mumutemo muvakadzi. Uyezve, zvinogona kubatsira kana uchishandiswa semushonga wekuwedzera mune vakadzi vane mamwe marudzi ekenza.

Ketogenic kudya kunopa chero njodzi kuvakadzi here?

Chimwe chezvinonetsa zvakanyanya pamusoro pekutevera mafuta akawandisa, kudya kwakaderera kwecarb ndiko kukanganisa kwayo pahutano hwemwoyo.

Sezvineiwo, nepo humwe humbowo hunoratidza kuti ketogenic yekudya inogona kuwedzera zvimwe chirwere chemoyo njodzi dzinosanganisira LDL (yakaipa) cholesterol, zvimwe zvidzidzo zvakaona kuti kudya kwacho kunogona kubatsira hutano hwemwoyo.

Chidzidzo chidiki chaisanganisira vatatu vechikadzi Crossfit vatambi vakawana kuti mushure memasvondo gumi nemaviri ekuteedzera ketogenic, LDL cholesterol yakawedzerwa neinosvika 35% mukudya kwe ketogenic, zvichienzaniswa nevatambi vakatevera chikafu chekutonga ().

Nekudaro, ongororo mumadzimai ane endometrial uye ovarian cancer yakaratidza kuti kutevera ketogenic kudya kwemasvondo gumi nemaviri hakuna mhedzisiro yakaipa paropa lipids kana ichienzaniswa nemafuta akaderera, akakwira fiber kudya ().

Saizvozvo, zvimwe zvidzidzo zvakaratidza zvinopesana.

Zvimwe zvakawanikwa zvinoratidza kuti chikafu cheketogenic chinosimudzira moyo-unodzivirira HDL cholesterol uye inoderedza yakazara uye LDL cholesterol, nepo vamwe vakawana chikafu che ketogenic kusimudzira zvakanyanya LDL (,,).

Izvo zvakakosha kuti uzive kuti zvinoenderana nekuumbwa kwechikafu, ketogenic chikafu chinokanganisa hutano hwehutano hwezvinhu zvakasiyana.

Semuenzaniso, chikafu che ketogenic chakakwira mumafuta akazara chinowanzo simudza LDL cholesterol pane chikafu cheketo chinonyanya kuve nemafuta asina kukwana ().

Uyezve, kunyangwe zvave zvichiratidzwa kuti chikafu cheketo chinogona kuwedzera zvimwe zvipingamupinyi zvehosha yemoyo, kumwe kutsvagurudza kunodiwa kuti uone kuti kudya kwemafuta kwakanyanya uku kunogona sei kuwedzera kana kudzikisa njodzi yehosha yemoyo pachayo uye kunyatsonzwisisa zvazvinoita pahutano hwese

Zvinogona kunge zvisina kukodzera kune vamwe vakadzi

Nekuda kwekudzivirira kwayo uye kuomarara kuchengetedza macronutrient ratio, chikafu che ketogenic hachina kukodzera vanhu vazhinji.

Semuenzaniso, haina kukurudzirwa kune anotevera vanhu (,):

• vakadzi vane nhumbu kana kuyamwisa
• vanhu vane chiropa kana itsvo kutadza
• avo vane dambudziko rekushandisa doro kana kushandisa zvinodhaka
• vanhu vane type 1 diabetes
• vanhu vane pancreatitis
• vanhu vane matambudziko anokanganisa mafuta metabolism
• vanhu vane zvimwe zvinoshomeka zvinosanganisira kushaya carnitine
• avo vane chirwere cheropa chinozivikanwa se porphyria
• vanhu vasingakwanise kuchengetedza zvakakwana kudya kunovaka muviri

Pamusoro pekupokana kwakanyorwa pamusoro, pane zvimwe zvinhu zvekutarisa kana uchifunga nezvekuedza ketogenic kudya.

Semuenzaniso, iyo ketogenic dhayeti inogona kukonzera zvisingafadzi zviratidzo zvinozivikanwa pamwe chete seye keto furu panguva yekuchinjika chikamu chekudya.

Zviratidzo zvinosanganisira kusagadzikana, kuda kurutsa, kuzvimbirwa, kuneta, mhasuru kurwadza, nezvimwe.

Kunyangwe izvi zviratidzo zvinowanzo dzikira mushure mevhiki kana zvakadaro, mhedzisiro iyi inofanirwa kutariswa kana uchifunga nezvekuedza keto kudya ().

Iyo yakareba-mhedzisiro mhedzisiro ye ketogenic chikafu pahutano hwemoyo uye hutano hwakazara haizivikanwe nekuda kwekushomeka kwazvino kwemhando yepamusoro kutsvagisa. Keto dhayeti haina kukodzera kune vazhinji vanhu uye inogona kukonzera isingafadzi mhedzisiro mhedzisiro sekushatirwa.

Unofanira kuedza keto kudya here?

Kunyangwe iwe uchifanira kuyedza iyo keto chikafu zvinoenderana nezvinhu zvakawanda.

Usati watanga chero chakakosha shanduko yekudya, zvakakosha kuti utarise zvakanaka uye zvakashata zvekudya, pamwe nekukodzera kwazvinoita zvichienderana nehutano hwako hwazvino.

Semuenzaniso, iyo ketogenic yekudya inogona kunge iri sarudzo yakakodzera kune mukadzi ane kufutisa, chirwere cheshuga, kana ndiani asingakwanise kudzikira huremu kana kubata shuga yake yeropa achishandisa zvimwe zvinodyiwa zvekugadzirisa.

Pamusoro pezvo, chikafu ichi chinogona zvakare kuve chinoshanda kune vakadzi vane kufuta kana kufutisa uye vane polycystic ovarian syndrome (PCOS). Zvidzidzo zvinoratidza kuti chikafu cheketo chinogona kubatsira vakadzi vane PCOS kudzikira uremu, kugadzirisa kusaenzana kwehomoni, uye kuwedzera kubereka ().

Nekudaro, kuve izvo izvo kuti ketogenic kudya kunovharira mune zvakasikwa uye kushaya kwenguva refu, zvepamusoro zvidzidzo zvinotsigira kuchengetedzeka kwayo nekubudirira, zvishoma zvinodzivirira mapatani maitiro anogona kuve akanyanya sarudzo kune vazhinji vakadzi.

Zvichienderana nehutano hwako uye zvekudya zvaunoda, zvinogara zvichikurudzirwa kuti utore maitiro echikafu akapfuma mune zvese, zvine hutano kudya kwakakora kunogona kuchengetedzwa kwehupenyu hwese.

Usati waedza chikafu cheketo, isarudzo yakangwara kuongorora zvimwe, zvisarudzo zvisinganyanyogadziriswa kuvandudza hutano hwako uye kuzadzisa zvinangwa zvako zvehutano.

Sezvo chikafu cheketo chakanyanya kudzvinyirira uye kushanda kwayo kunoenderana nekuchengetedza ketosis, zvinokurudzirwa kuti chikafu ichi chingoteverwa apo uchishanda nachiremba anokwanisa.

Taura nemupi wako wezvechiremba kana chiremba wezvekudya akanyoreswa kana uchifarira kuyedza kudya kwe ketogenic.

Kunyangwe iyo ketogenic yekudya inogona kukonzeresa hutano hutano shanduko mune vamwe vakadzi, chikafu chakanyanya kudzvinyirira. Vazhinji vakadzi vanogona kuwana budiriro yenguva refu nekutora chishoma chinotemesa, chikafu-chakakora chikafu kune refu-hutano hutano.

Chinokosha

Chikafu che ketogenic chakaratidza kuvimbisa kana chikashandiswa pakurapa kugadzirisa zvimwe zvinhu zvehutano mumadzimai zvinosanganisira huremu hwemuviri uye kudzora shuga yeropa.

Nekudaro, kune mamwe mapako anouya pamwe neketo dhayeti, kusanganisira kushomeka kwezvidzidzo kuongorora kudya kweyakareba mhedzisiro kuhutano hwakazara uye nekumanikidza macronutrient kuumbwa.

Uyezve, kudya uku hakuna kuchengetedzeka kune vamwe vanhukadzi, kusanganisira vakadzi vane nhumbu kana kuyamwisa.

Kunyangwe vamwe vakadzi vachigona kuwana budiriro kana vachitevera ketogenic dhayeti, kusarudza chikafu chisina kuomesesa, chikafu chinovaka muviri chinogona kuteverwa kwehupenyu chingangove chinobatsira vazhinji vevakadzi.