Maitiro eKetogenic Kudya Kunoshanda kune Rudzi rwechipiri Chirwere cheshuga

Zvemukati

• Chii chinonzi keto chikafu?
• Kunzwisisa "yakakwira-mafuta" mune ketogenic chikafu
• Migumisiro muropa glucose
• Kudya kweAtkins uye chirwere cheshuga
• Njodzi dzinogona kuitika
• Kuongorora chirwere cheshuga
• Kutsvagisa, iyo keto chikafu, uye chirwere cheshuga
• Kumwe kudya kunobatsira
• Outlook

Chii chinonzi keto chikafu?

Kudya kwakakosha kwerudzi rwechipiri chirwere cheshuga kunowanzo tarisa pakurasikirwa nehuremu, saka zvinogona kutaridza kupenga kuti kudya kwemafuta akawanda inzira. Ketogenic (keto) chikafu, chakakora mumafuta uye chakaderera muma carbs, chinogona kuchinja nzira iyo muviri wako unochengeta uye kushandisa simba, kurerutsa zviratidzo zveshuga.

Nekudya kweketo, muviri wako unoshandura mafuta, panzvimbo yeshuga, kuita simba. Kudya kwacho kwakagadzirwa muma1920s sekurapa kwekufa pfari, asi mhedzisiro yeiyi nzira yekudya irikudzidziswawo yerudzi rwechipiri chirwere cheshuga.

Ketogenic yekudya inogona kusimudzira ropa glucose (shuga) mazinga uku ichideredzawo kudikanwa kwe insulin. Zvisinei, kudya kunouya nenjodzi. Ive neshuwa yekukurukura nezvazvo nachiremba wako usati waita zvakanyanya dhayeti shanduko.

Kunzwisisa "yakakwira-mafuta" mune ketogenic chikafu

Vanhu vazhinji vane chirwere cheshuga cheshuga vakafuta zvakanyanya, saka kudya kwemafuta ane mafuta kunogona kuita sekusingabatsiri.

Chinangwa cheiyo ketogenic chikafu ndechekuti muviri ushandise mafuta kune simba panzvimbo yemakabohydrate kana glucose. Pa keto chikafu, iwe unowana yakawanda yesimba rako kubva kumafuta, ine zvishoma zvishoma zvekudya kunouya kubva kuma carbohydrate.

Ketogenic yekudya hazvireve kuti iwe unofanirwa kutakura kumusoro kune akazara mafuta, zvakadaro. Mafuta-ane hutano mafuta ndiyo kiyi yekusimbisa hutano hwakazara. Zvimwe zvekudya zvine hutano zvinowanzo kudyiwa mukudya ketogenic zvinosanganisira:

• mazai
• hove dzakadai salmon
• koteji chizi
• avocado
• maorivhi nemafuta emuorivhi
• nzungu uye nati butters
• mhodzi

Migumisiro muropa glucose

Ketogenic yekudya ine mukana wekudzora eropa glucose mazinga. Kugadzirisa kudya kwehydrohydrate kunowanzokurudzirwa kune vanhu vane chirwere cheshuga cheshuga 2 nekuti makabhohaidhiretsi anoshanduka kuita shuga uye, muhuwandu hwakawanda, anogona kukonzera mashuga eropa muropa.

Nekudaro, huwandu hwe carb hunofanirwa kusarudzwa pane wega hwaro nerubatsiro rwechiremba wako.

Kana iwe uchitova neropa rakakwira muropa, kudya zvakawandisa carbs kunogona kuva nengozi. Nekuchinja kwekutarisa kumafuta, vamwe vanhu vanoona yakaderedzwa shuga yeropa.

Kudya kweAtkins uye chirwere cheshuga

Kudya kweAtkins ndeimwe yeakakurumbira ezasi-carb, kudya kweprotein kazhinji kunosanganisirwa neketo keto. Nekudaro, izvo zviviri zvekudya zvine zvimwe zvakakura misiyano.

Dr. Robert C. Atkins akagadzira iyo Atkins chikafu mune ma1970. Inowanzo kusimudzirwa senzira yekudzora huremu iyo zvakare inodzora nyaya dzinoverengeka dzehutano, kusanganisira rudzi rwechipiri chirwere cheshuga.

Nepo kucheka zvakawandisa carbs idanho rine hutano, hazvisi pachena kana chikafu ichi chega chingabatsira chirwere cheshuga. Kurera huremu hwemhando ipi neipi kunobatsira chirwere cheshuga uye huwandu hweshuga yeropa, kungave kuri kubva mukudya kweAtkins kana imwe chirongwa.

Kusiyana neketo keto, iyo Atkins chikafu hazvireve kuti inotsigira kuwedzera mafuta kushandiswa. Zvakadaro, iwe unogona kuwedzera mafuta ako kutora nekudzikamisa makabhohaidhiretsi uye nekudya yakawanda mhuka mhuka.

Izvo zvinogona kukanganisa zvinofanana.

Kunze kwekudya kwakazara kwemafuta, pane mukana weshuga yakadzika yeropa, kana hypoglycemia, kubva pakurambidza carbs zvakawandisa. Izvi zvinonyanya kuitika kana iwe ukatora mishonga inowedzera insulin mazinga mumuviri uye isingashandure muyero wako.

Kucheka carbs pane iyo Atkins chikafu kunogona kubatsira kubatsira kuonda uye kukubatsira iwe kudzora zviratidzo zveshuga. Zvisinei, hapana zvidzidzo zvakakwana zvinoratidza kuti Atkins uye chirwere cheshuga chinopinda-mu-ruoko.

Njodzi dzinogona kuitika

Kuchinja sosi yemuviri wako yekutanga kubva kumahydrohydrate kuenda kumafuta kunokonzera kuwedzera kwemaketone muropa. Iyi "ketosis yekudya" yakasiyana neketoacidosis, inova mamiriro ane ngozi zvakanyanya.

Paunenge uine ketoni dzakawandisa, unogona kuve panjodzi yekukudziridza chirwere cheshuga ketoacidosis (DKA). DKA inonyanya kufararira murudzi rwekutanga chirwere cheshuga apo ropa reropa rakanyanya uye rinogona kumuka nekushaikwa kwe insulin.

Kunyangwe isingawanzoitika, DKA inogoneka murudzi rwechipiri chirwere cheshuga kana ketoni dzakanyanya kukwirira. Kurwara uchiri pane yakaderera-carb chikafu kunogona zvakare kuwedzera njodzi yako kune DKA.

Kana iwe uri pane ketogenic chikafu, ive shuwa kuyedza shuga zveropa mazinga mukati mezuva rese kuti uve nechokwadi chekuti ivo vari mukati mekwavari chiyero. Zvakare, funga kuyedza ketone mazinga kuti uve nechokwadi chekuti hausi panjodzi yeDKA.

IAmerican Diabetes Association inokurudzira kuyedzwa kwemaketoni kana shuga yako yeropa iri pamusoro kupfuura 240 mg / dL. Unogona kuyedza kumba uine weti mitsetse.

DKA chirwere chekukurumidzira. Kana iwe uri kusangana nezviratidzo zveDKA, ona chiremba wako nekukasira. Zvinetso zvinogona kukonzera chirwere cheshuga coma.

Zviratidzo zvekunyevera zveDKA zvinosanganisira:

• shuga yepamusoro yeropa nguva dzose
• muromo wakaoma
• kugara uchiita weti
• kusvotwa
• mweya une hwema hwakaita semuchero
• kufema kunetseka

Kuongorora chirwere cheshuga

Ketogenic kudya kunoratidzika kunge kwakananga. Kusiyana neyakajairwa yakaderera-koriori chikafu, zvisinei, kudya kwemafuta ane mafuta kunoda kunyatso tarisisa. Muchokwadi, iwe unogona kutanga chikafu muchipatara.

Chiremba wako anoda kuongorora ese eropa glucose uye ketone mazinga kuti ave nechokwadi chekuti chikafu hachisi kukonzera chero zvakashata mhedzisiro. Kamwe kana muviri wako ukachinjika kuchikafu, iwe ungangoda kuona chiremba wako kamwe kana kaviri pamwedzi kuyedza uye kugadzirisa mishonga.

Kunyangwe kana zviratidzo zvako zvikavandudza, zvichiri kukosha kuti uenderere pamwe nekugara uchiongorora glucose muropa. Yerudzi rwechipiri chirwere cheshuga, kuyedza frequency kunosiyana. Ive neshuwa yekutarisa nachiremba wako uye uone yakanakisa yekuyedza chirongwa cheako mamiriro.

Kutsvagisa, iyo keto chikafu, uye chirwere cheshuga

Muna 2008, vaongorori vakaita 24-vhiki yekudzidza kuti vaone mhedzisiro yeakaderera-makabhohydrate chikafu kune vanhu vane mhando 2 chirwere cheshuga uye kufutisa.

Pakupera kwekudzidza, vatori vechikamu vakatevera chikafu cheketogenic vakaona kuvandudzwa kukuru mukutonga kweglycemic uye kudzikiswa kwemishonga zvichienzaniswa neavo vaitevera kudya kwakaderera-glycemic.

A yakashumwa kuti ketogenic yekudya inogona kutungamira mukuwedzera kwakanyanya kweshuga mukutonga kweshuga, A1c, kurasikirwa uremu, uye kumisa insulin zvinodiwa kupfuura zvimwe zvekudya.

Chidzidzo che2017 chakawana zvakare kuti ketogenic dhayeti inopfuura yakajairika, yakaderera-mafuta chirwere cheshuga chikafu pamusoro pemasvondo makumi matatu nemaviri maererano nekudzikira uye A1c.

Kumwe kudya kunobatsira

Pane tsvagiridzo inotsigira iyo ketogenic dhayeti yeshuga manejimendi manejimendi, nepo kumwe kutsvagurudza kunoratidzika kunge kuchikurudzira kupokana kurapa kwekudya senge chirimwa-chakavakirwa kudya

Chidzidzo che2017 chakawana kuti vanhu vane chirwere cheshuga avo vaitevera chikafu chinodyarwa muzvirimwa vakawana kuvandudzwa kwakakura mushuga yeropa uye A1c, chirwere chemwoyo chinokonzera njodzi, gut mabhakitiriya anokonzera insulin senzwi, uye mamaki ekuputira seC-inoshanda mapuroteni.

Outlook

Ketogenic kudya kunogona kupa tariro kune vanhu vane chirwere cheshuga 2 vane dambudziko rekudzora zviratidzo zvavo. Kwete chete vanhu vazhinji vanonzwa zvirinani vane mashoma mashuga zviratidzo, asi vanogona zvakare kuve vashoma vanovimba nemishonga.

Zvakadaro, havazi vese vanobudirira pane chikafu ichi. Vamwe vanogona kuwana izvo zvinorema zvakanyanya kuoma kutevera kwenguva yakareba.

Kudya-yo kudya kunogona kuve nengozi kune chirwere cheshuga, saka iwe unofanirwa kungotanga iyo ketogenic chikafu kana iwe uine chokwadi kuti unogona kuzvipira kwairi. Kudya-kwakavakirwa kudya kunogona kubatsira zvakanyanya kwauri kwenguva pfupi uye kwenguva refu.

Chiremba wako wezvechiremba uye chiremba anogona kukubatsira kuti utore sarudzo yemhando yepamusoro yekugadzirisa mamiriro ako.

Kunyange iwe uchigona kuyedzwa kuti uzvibate iwe neimwe nzira "yechisikigo" kuburikidza neshanduko yekudya, ive shuwa kutanga utaure nezve keto chikafu nachiremba wako kutanga.Kudya kwacho kunogona kukanda mashuga eropa rako, zvichikonzera zvimwe zvinetswa, kunyanya kana uri pamishonga yechirwere cheshuga.