Iyo Yakadzika Carb uye Ketogenic Kudya Kunowedzera Brain Hutano

Zvemukati

• Ndezvipi zvakaderera carb uye ketogenic kudya?
• Kudya kwakadzika carb:
• Ketogenic chikafu:
• Iyo '130 magiramu e carbs' nhema
• Iyo yakaderera carb uye ketogenic chikafu chinopa simba kune iyo huropi
• Ketogenesis
• Gluconeogenesis
• Yakaderera carb / ketogenic kudya uye pfari
• Low carb uye ketogenic kudya sarudzo yekurapa pfari
• Iyo yakasarudzika ketogenic chikafu mune pfari
• Iyo yakagadziridzwa Atkins kudya mune pfari
• Iyo yepakati-cheni triglyceride ketogenic chikafu mune pfari
• Iyo yakaderera glycemic index kurapwa nepfari
• Kudya kwakaderera carb / ketogenic uye chirwere cheAlzheimer
• Zvimwe zvakanaka zvehuropi
• Zvinogona kuitika matambudziko neakaderera carb uye ketogenic kudya
• Zvikanganiso zveakaderera carb kana ketogenic kudya
• Matipi ekuchinjika kune chikafu
• Chinokosha

Low carb uye ketogenic kudya kunopa hutano hwakawanda.

Semuenzaniso, zvinonyatso kuzivikanwa kuti zvinogona kutungamira kuhuremu uye kubatsira kubata chirwere cheshuga. Nekudaro, iwo zvakare anobatsira kune kumwe kunetseka kwehuropi.

Ichi chinyorwa chinoongorora kuti yakaderera sei carb uye ketogenic kudya kunokanganisa huropi.

Nadine Greeff / Stocksy Kubatana

Ndezvipi zvakaderera carb uye ketogenic kudya?

Kunyangwe paine kuwanda kuzhinji pakati peakaderera carb uye ketogenic chikafu, panewo mashoma akakosha misiyano.

Kudya kwakadzika carb:

• Carb inotora inogona kusiyana kubva pa25-150 gramu pazuva.
• Mapuroteni kazhinji haarambidzwe.
• Ketoni inogona kana kusakwira kumatunhu akakwirira muropa. MaKetoni mamorekuru anokwanisa kutsiva carbs sosi sosi yeuropi.

Ketogenic chikafu:

• Kudya kweCarb kunogumira kumagiramu makumi mashanu kana mashoma pazuva.
• Mapuroteni anowanzo ganhurirwa.
• Chinangwa chikuru ndechekuwedzera ketone mazinga eropa.

Pane yakajairwa yakaderera carb chikafu, iyo uropi icharamba ichinyanya kutsamira pashuga, shuga inowanikwa muropa rako, kuti ive huni. Nekudaro, uropi hunogona kupisa ketoni dzakawanda pane pane chikafu chinowanzoitika.

Pane ketogenic kudya, uropi hunonyanya kukonzerwa nemaketoni. Chiropa chinogadzira ketoni kana kudya kwecarb kwakaderera kwazvo.

Low carb uye ketogenic kudya kunofanana nenzira dzakawanda. Zvisinei, ketogenic yekudya ine kunyange mashoma carbs uye inozotungamira mukukwira kwakakosha mumazinga eropa emaketoni, ayo akakosha mamorekuru.

Iyo '130 magiramu e carbs' nhema

Iwe unogona kunge wakanzwa kuti uropi hwako hunoda 130 gramu e carbs pazuva kuti ishande nemazvo. Iyi ndiyo imwe yengano dzinozivikanwa pamusoro pechinhu chinonzi kudya kwakazara carb.

Muchokwadi, mushumo wa2005 weNational Academy of Medicine Chikafu uye Nutrition Board unoti:

"Muganho wepasi wezvekudya makabhohaidhiretsi anowirirana nehupenyu zvinoita zero, chero zvaringana huwandu hweprotein nemafuta zvakadyiwa" (1).

Kunyangwe zero zero carb isina kukurudzirwa nekuti inobvisa zvakawanda zvine hutano zvekudya, unogona zvechokwadi kudya zvakaderera zvakanyanya kupfuura 130 gramu pazuva uye chengetedza huropi hunoshanda.

Iyo ingano yakajairika yekuti iwe unoda kudya 130 gramu e carbs pazuva kuti upe uropi simba.

Iyo yakaderera carb uye ketogenic chikafu chinopa simba kune iyo huropi

Kudya kwakaderera kwecarb kunopa huropi hwako simba kuburikidza nemaitiro anonzi ketogenesis uye gluconeogenesis.

Ketogenesis

Glucose inowanzo kuve huropi hukuru huni. Uropi hwako, kusiyana nemhasuru dzako, haugone kushandisa mafuta seyakawanikwa mafuta.

Zvisinei, uropi hunogona kushandisa ketoni. Kana glucose uye insulin zviyero zvakaderera, chiropa chako chinogadzira ketoni kubva kumafuta acids.

Maketoni anonyatsogadzirwa muzvishoma pese paunoenda kwemaawa mazhinji usina kudya, senge mushure mekurara husiku hwese.

Nekudaro, chiropa chinowedzera kugadzirwa kwayo kwemaketoni zvakanyanya panguva yekutsanya kana kana kudya kwecarb kuwira pasi pe50 gramu pazuva ().

Kana carbs ichibviswa kana kuderedzwa, ketoni dzinogona kupa kusvika ku75% yesimba reropi rinodiwa (3).

Gluconeogenesis

Kunyangwe hwakawanda hwehuropi hunogona kushandisa ketoni, pane zvikamu zvinoda kuti glucose ishande. Pakudya kwakaderera kwazvo kwecarb, imwe yeglucose iyi inogona kupihwa neiyo shoma carbs inodyiwa.

Zvimwe zvese zvinobva pane zvinoitika mumuviri mako zvinonzi gluconeogenesis, zvinoreva kuti "kugadzira glucose itsva." Muchiitiko ichi, chiropa chinogadzira glucose kuti uropi ishandise. Chiropa chinoita kuti glucose ishandise amino acids, inovaka mapuroteni ().

Chiropa chinogona zvakare kugadzira glucose kubva kune glycerol. Glycerol ndiwo musana unobatanidza fatty acids pamwe mu triglycerides, iyo muviri yekuchengetedza fomu yemafuta.

Kutenda gluconeogenesis, izvo zvikamu zvehuropi zvinoda glucose zvinowana kugadzikana kupihwa, kunyangwe iyo carb yako yaunodya yakanyanya kuderera.

Pakudya kwakaderera kwazvo kwecarb, inosvika 75% yehuropi inogona kukonzerwa nemaketoni. Zvimwe zvese zvinogona kukonzerwa neglucose inogadzirwa muchiropa.

Yakaderera carb / ketogenic kudya uye pfari

Pfari chirwere chinoratidzirwa nekugwinha kwakabatana nenguva dzekuwedzererwa mumasero ehuropi.

Zvinogona kukonzera kusadzora kufamba kwejacking uye kurasikirwa kwekuziva.

Pfari inogona kunetsa kurapa zvinobudirira. Kune akatiwandei marudzi ekubatwa, uye vamwe vanhu vane mamiriro acho vane akawanda episodhi zuva nezuva.

Kunyangwe paine akawanda anoshanda antiseizure mishonga, aya madhiragi haakwanise kubata nemazvo kugwinha mune vangangoita makumi matatu muzana yevanhu. Rudzi rwepfari rwusingatenderi kumushonga runonzi refractory pfari (5).

Chikafu che ketogenic chakagadzirwa naDr Russell Wilder muma1920s kurapa pfuti isingadziviri nemushonga muvana. Kudya kwake kunopa angangoita 90% emakori kubva kumafuta uye akaratidzirwa kutevedzera zvinobatsira zvekushaya nzara pakubatwa (6).

Maitiro chaiwo kuseri kweketogenic dhizeti antiseizure mhedzisiro inoramba isingazivikanwe (6).

Low carb uye ketogenic kudya sarudzo yekurapa pfari

Kune mana marudzi e carb-inorambidzwa kudya kunogona kurapa pfari. Heano maitiro avo chaiwo macronutrient kuputsika:

1. Classic ketogenic kudya (KD): 2-4% yemakoriyori kubva ku carbs, 6-8% kubva ku protein, uye 85-90% kubva kumafuta ().
2. Modified Atkins kudya (MAD): 10% yemakoriyori kubva ku carbs isina chinorambidzwa pamapuroteni kazhinji. Kudya kwacho kunotanga nekutendera magiramu gumi ema carbs pazuva kwevana uye magiramu gumi nemashanu evakuru, pamwe nekuwedzera kushoma kana kuchitsungirira (8).
3. Pakati-cheni triglyceride ketogenic chikafu (MCT chikafu): Pakutanga 10% carbs, 20% protein, 60% yepakati-cheni triglycerides, uye 10% mamwe mafuta ().
4. Low glycemic index kurapwa (LGIT): 10-20% emakori kubva ku carbs, kutenderedza 20-30% kubva kumapuroteni, uye mamwe ese kubva kumafuta. Inogumira sarudzo dze carb kune avo vane glycemic index (GI) pasi pemakumi mashanu (10).

Iyo yakasarudzika ketogenic chikafu mune pfari

Iyo yakasarudzika ketogenic chikafu (KD) yakashandiswa mune akati wandei epilepsy kurapwa nzvimbo. Zvidzidzo zvakawanda zvakawana kuvandudzwa kwevanopfuura hafu yevadzidzi vechidzidzo (, 12,,,).

Mune ongororo ya2008, vana vaibatwa neketogenic yekudya kwemwedzi mitatu vaive ne75% kuderera mukugumburwa kwekutanga, paavhareji ().

Zvinoenderana neongororo yakaitwa muna2009, chikamu chimwe muzvitatu chevana vanopindura kuchikafu ichi vane 90% kana kuderera kukuru kwekubatwa ().

Mune chidzidzo che2020 pamusoro pekurwadziwa kwekufa, vana vakatora chikafu cheketogenic kwemwedzi mitanhatu vakaona nguva yavo yekubatwa ichiderera ne66% ().

Kunyangwe iyo yakasarudzika ketogenic kudya kunogona kushanda zvakanyanya pakurwisa kubatwa, zvinoda kutarisirwa padyo nachiremba wezveurapi uye wezvekudya.

Sarudzo dzekudya zvakare dzakaringana. Saka nekudaro, chikafu chinogona kunetsa kutevera, kunyanya kuvana vakura nevakuru (17).

Iyo yakagadziridzwa Atkins kudya mune pfari

Muzviitiko zvakawanda, iyo yakashandurwa Atkins kudya (MAD) yakaratidza kuve inoshanda kana kuita senge yekugona kubata pfari yehudiki seyakajairwa ketogenic chikafu, ine mashoma mhedzisiro (18,, 20,, 22).

Mune ongororo yakasarudzika yevana 102, 30% yeavo vakatevera iyo yakashandurwa Atkins chikafu vakawana 90% kana kuderera kukuru kwekugumburwa (20).

Kunyangwe hazvo zvidzidzo zvakaitwa muvana, vamwe vanhu vakuru vane pfari vakaonawo mibairo yakanaka neichi chikafu (, 24, 25).

Mune ongororo yezvidzidzo gumi tichienzanisa chikafu cheketogenic chikafu kune chakashandurwa chikafu cheAtkins, vanhu vaive nemukana wakanyanya wekunamatira kune yakashandurwa Atkins kudya (25).

Iyo yepakati-cheni triglyceride ketogenic chikafu mune pfari

Iyo yepakati-cheni triglyceride ketogenic chikafu (MCT chikafu) chakashandiswa kubvira ma1970s. Pakati-cheni triglycerides (MCTs) akazara mafuta anowanikwa mukokonati mafuta nemafuta emichindwe.

Kusiyana neakakura-cheni triglyceride mafuta, MCTs inogona kushandiswa kukurumidza simba kana kugadzirwa kweketone nechiropa.

MCT mafuta ekukwanisa kuwedzera ketone mazinga ane mashoma kudzivirirwa pakudya kwecarb kwakaita kuti chikafu cheMCT chive chakakurumbira sarudzo kune imwe yakaderera carb kudya (10,, 27).

Chimwe chidzidzo muvana chakawana kuti chikafu cheMCT chaive chakabudirira seyakajairwa ketogenic chikafu mukugadzirisa kubata (27).

Iyo yakaderera glycemic index kurapwa nepfari

Iyo yakaderera glycemic index kurapwa (LGIT) ndeimwe nzira yekudya iyo inogona kubata pfari kunyangwe iine mwero kwazvo pamatanho emaketone. Yakatanga kuburitswa muna 2002 (28).

Mune chidzidzo che2020 chevana vane pfari yekuratidzira, avo vakatora iyo LGIT yekudya kwemwedzi mitanhatu vakasangana zvakanyanya nemhedzisiro pane avo vakatora chikafu chekare cheketogenic kana chakashandurwa Atkins chikafu ().

Mhando dzakasiyana dzekarbhu yakaderera uye ketogenic chikafu chinoshanda pakuderedza kudzikisira muvana nevakuru vane pfuti isingagadzike nemushonga.

Kudya kwakaderera carb / ketogenic uye chirwere cheAlzheimer

Kunyangwe mashoma zvidzidzo zvepamutemo zvakaitwa, zvinoita sekunge yakaderera carb uye ketogenic kudya kunogona kubatsira kune vanhu vane chirwere cheAlzheimer.

Chirwere cheAlzheimer ndiyo yakajairika fomu yeundangariro. Icho chirwere chinofambira mberi uko uropi hunovaka mabara uye tangles izvo zvinokonzeresa kurasikirwa ndangariro.

Vazhinji vaongorori vanotenda kuti inofanirwa kutariswa se "type 3" chirwere cheshuga nekuti maseru ehuropi anova asingadzivirire insulin uye haakwanise kushandisa glucose nemazvo, zvichitungamira mukuzvimba (,, 31).

Muchokwadi, metabolic syndrome, inotungamira yerudzi rwechipiri chirwere cheshuga, inowedzerawo njodzi yekubatwa nechirwere cheAlzheimer (,).

Nyanzvi dzinotaura kuti chirwere cheAlzheimer chinogovana zvimwe zvinhu ne pfari, kusanganisira kufara kwehuropi kunotungamira mukubatwa (,).

Mune ongororo ya2009 yevanhu 152 vane chirwere cheAlzheimer, avo vakagashira MCT yekuwedzera kwemazuva makumi mapfumbamwe vaive nematanho epamusoro etetone uye nekuvandudzwa kwakakosha mukushanda kwehuropi zvichienzaniswa neboka rinodzora ().

Muchidzidzo chidiki che2018 chakatora mwedzi mumwe chete, vanhu vakatora magiramu makumi matatu eMCT pazuva vakaona kushandisa kwavo kwehuropi ketone kuchiwedzera zvakanyanya. Uropi hwavo hwaishandisa ketoni zvakapetwa kaviri kupfuura zvavaiita vasati vadzidza ().

Zvidzidzo zvezvipfuyo zvinoratidza zvakare kuti ketogenic yekudya inogona kunge iri nzira inoshanda yekukwidzira huropi hwakakanganiswa neAlzheimer's (31, 38).

Sezvakaita pfari, vaongorori havana chokwadi cheiyo chaiyo mashandiro kumashure kweaya mabhenefiti kurwisa chirwere cheAlzheimer.

Imwe dzidziso ndeyekuti ketoni inodzivirira maseru ehuropi nekudzora inoshanda oxygen mhando. Aya ndiwo metabolism zvigadzirwa zvinogona kukonzera kuzvimba (,).

Imwe dzidziso ndeyekuti chikafu chine mafuta akawanda, kusanganisira mafuta akazara, chinogona kudzora mapuroteni anokuvadza anoungana muhuropi hwevanhu vane Alzheimer's ().

Kune rimwe divi, ongororo ichangoburwa yeongororo yakagumisa kuti kudya kwakanyanya kwemafuta akazara kwakabatana zvakanyanya nenjodzi yakawedzera yeAlzheimer's ().

Kutsvagisa kuchiri mumatanho ayo ekutanga, asi ketogenic kudya uye MCT zvinowedzera zvinogona kubatsira kuvandudza ndangariro uye kushanda kwehuropi mune vanhu vane chirwere cheAlzheimer.

Zvimwe zvakanaka zvehuropi

Kunyangwe izvi zvisati zvadzidzwa zvakanyanya, yakaderera carb uye ketogenic kudya kunogona kuva nezvimwe zvakanakira huropi:

• Ndangariro. Vakwegura vakuru vari panjodzi yechirwere cheAlzheimer vakaratidza kuvandudzika mundangariro mushure mekutevera yakaderera kwazvo carb kudya kwemavhiki matanhatu ne12. Izvi zvidzidzo zvaive zvidiki, asi mhedzisiro iri kuvimbisa (, 43).
• Basa rehuropi. Kudya makonzo akura uye akafutisa chikafu che ketogenic chinotungamira mukuvandudza kwehuropi basa (44,).
• Kuberekwa hyperinsulinism. Congenital hyperinsulinism inokonzera shuga shoma yeropa uye inogona kutungamira kukuvara kwehuropi. Ichi chiitiko chakabudirira kurapwa ne ketogenic chikafu (46).
• Migraine. Vatsvagiri vanotaura kuti yakaderera carb kana ketogenic kudya kunogona kupa zororo kune vanhu vane migraine (,).
• Chirwere chePasinson. Imwe diki, yakasarudzika kutonga kutonga kuyenzanisa iyo ketogenic yekudya ine yakaderera mafuta, yakakwira carb chikafu. Vanhu vakagamuchira chikafu che ketogenic vakaona kuvandudzika kukuru kwekurwadziwa uye zvimwe zviratidzo zvisiri zvemota zvehosha yaPasinson ().

Yakaderera carb uye ketogenic kudya kune zvakawanda zvimwe zvehutano zvinobatsira zvehuropi. Vanogona kubatsira kuvandudza ndangariro muvakuru vakura, kubvisa migraine zviratidzo, uye kuderedza zviratidzo zvehosha yaPasinson, kungodoma mashoma.

Zvinogona kuitika matambudziko neakaderera carb uye ketogenic kudya

Kune mamwe mamiriro ezvinhu ayo akadzika carb kana ketogenic kudya isingakurudzirwe. Zvinosanganisira pancreatitis, chiropa kutadza, uye zvimwe zvisingawanzoitika ropa kusagadzikana ().

Kana iwe uine chero mhando yehutano mamiriro, taura nachiremba wako usati watanga ketogenic chikafu.

Zvikanganiso zveakaderera carb kana ketogenic kudya

Vanhu vanopindura kune yakaderera carb uye ketogenic kudya nenzira dzakasiyana siyana. Heano mashoma mashoma mhedzisiro mhedzisiro.

• Yakawedzera cholesterol. Vana vanogona kuwana yakakwira cholesterol mazinga uye akakwirisa triglyceride mazinga. Zvisinei, izvi zvinogona kuva zvenguva pfupi uye hazviite sekukanganisa hutano hwemwoyo (, 52).
• Itsvo matombo. Itsvo mabwe haana kujairika asi akaitika mune vamwe vana vari kurapwa ketogenic kurapa kwekufa pfari. Matombo eitsvo anowanzo gadzirirwa ne potassium citrate ().
• Kuzvimbirwa. Kuzvimbirwa kunowanzoitika nekudya ketogenic. Imwe nzvimbo yekurapa yakashuma kuti 65% yevana vakaita kuvhiringidzika. Zvinowanzo kuve nyore kurapa nema stool softeners kana dhayeti shanduko ().

Vana vane pfari vanopedzisira varega ketogenic kudya kana kugwinha kwapera.

Chimwe chidzidzo chakatarisa kuvana vakapedza nguva yepakati yemakore 1.4 pamutambo weketogenic. Vazhinji vavo havana kusangana nemimwe mhedzisiro yakaipa kwenguva yakareba semhedzisiro (54).

Kudya kwakanyanya carb ketogenic kwakachengeteka kune vanhu vazhinji, asi kwete munhu wese. Vamwe vanhu vanogona kukura nemhedzisiro, izvo zvinowanzo kuve zvenguva pfupi.

Matipi ekuchinjika kune chikafu

Paunenge uchichinjira kune yakaderera carb kana ketogenic chikafu, iwe unogona kusangana nemimwe mhedzisiro.

Unogona kukura nemusoro kana kunzwa kuneta kana kuvezwa musoro kwemazuva mashoma. Izvi zvinozivikanwa se "keto flu" kana "low carb flu."

Heano mamwe mazano ekupfuura panguva yekugadzirisa:

• Ita shuwa yekuwana yakakwana fluid. Inwa anokwana makumi matanhatu nemasere (2 litita) emvura pazuva kutsiva kurasikirwa nemvura uko kunowanzoitika mumatanho ekutanga e ketosis.
• Idya munyu wakawanda. Wedzera 1-2 magiramu emunyu zuva rega rega kutsiva huwandu hwakarasika mumuti wako weti kana carbs yaderedzwa. Kunwa muto kuchabatsira iwe kusangana neyako yakawedzera sodium uye fluid zvinodiwa.
• Wedzera pamwe ne potasium uye magnesium. Idya chikafu chakazara mu potassium uye magnesium kudzivirira mhasuru. Avocado, yogati yechiGiriki, madomasi, uye hove zvinhu zvakanaka.
• Gadzirisa zvaunoita. Usarovedze zvakanyanya kweinenge 1 vhiki. Zvinogona kutora mavhiki mashoma kuti uve akazara-akashandurwa. Usasundire iwe mukushanda kwako kusvikira iwe uchinzwa wagadzirira.

Kugadziridza kune yakaderera kwazvo carb kana ketogenic kudya kunotora imwe nguva, asi kune nzira shoma dzekurerutsa shanduko.

Chinokosha

Zvinoenderana nehumwe humbowo huripo, chikafu che ketogenic chinogona kuve nezvakanaka zvine huropi.

Humbowo hwakasimba hune chekuita nekurapa pfari isingadziviriri mishonga muvana.

Kune zvekare humbowo hwepakutanga hwekuti ketogenic yekudya inogona kudzikisa zviratidzo zveAlzheimer's uye chirwere cheParkinson. Kutsvagurudza kuri kuenderera mberi nezve mhedzisiro yayo kune vanhu vane izvi uye nezvimwe zvinokanganisa pfungwa

Kunze kwehutano hwehuropi, kune zvekare zvidzidzo zvakawanda zvinoratidza kuti yakaderera carb uye ketogenic kudya kunogona kukonzera kuonda uye kubatsira kubata chirwere cheshuga.

Idzi idzi hadzisi dzevanhu vese, asi dzinogona kupa mabhenefiti kune vanhu vazhinji.