Umzimba unemithombo eyahlukeneyo yamafutha onokuyisebenzisa, nganye ineengenelo ezahlukeneyo kunye nokungonakali.
Ngokomzekelo, iswekile idla ngokuba ngowona mthombo wethu wamandla—kungekhona ngenxa yokuba yeyona isebenzayo—kodwa ngenxa yokuba inokusetyenziswa ngokukhawuleza kuyo yonke iseli emzimbeni. Ngelishwa, xa sitshisa iswekile, sincama ukusebenza kakuhle kwesantya, nto leyo enokukhokelela ekwakhiweni kweemolekyuli ezinokuba yingozi ezibizwa ngokuba ziiradicals zasimahla.
Ngokwahlukileyo, xa i-carbohydrate intake ilinganiselwe, siqala ukusebenzisa imithombo yamafutha esebenzayo esinika amandla amaninzi (ngesantya esiphantsi) ngaphandle kokuvelisa inkunkuma eninzi ye-metabolic. Ngokungathandabuzekiyo, owona mthombo wamandla osebenzayo imizimba yethu inokusebenzisa iiketones. Nangona i-BHB ingeyona i-technical body ketone, ichaphazela umzimba ngendlela efanayo nemizimba ye-ketone, ngoko siya kuyihlela njengenye ukususela ngoku.
Kwimizimba emibini ye-ketone esiyisebenzisayo kwi-fuel (i-acetoacetate kunye ne-BHB), i-BHB isinika amandla amaninzi ngelixa sizuza imizimba yethu ngeendlela ezininzi ezahlukeneyo.
I-Ketosis yimeko apho umzimba wakho uqokelela into ebizwa ngokuba zii-ketones. Kukho iintlobo ezintathu zemizimba ye-ketone:
● i-cetate: umzimba we-ketone oguqukayo;
● I-Acetoacetate: Lo mzimba we-ketone ubala malunga ne-20% yemizimba ye-ketone egazini. I-BHB yenziwe kwi-acetoacetate, apho umzimba awukwazi ukuvelisa nayiphi na enye indlela. Kubalulekile ukuba uqaphele ukuba i-acetoacetate ayizinzile ngaphantsi kwe-BHB, ngoko inokuguqula ngokuzenzekelayo kwi-acetone ngaphambi kokuba i-acetoacetate iphendule nge-BHB.
● I-Beta-Hydroxybutyrate (BHB): Lo ngowona mzimba we-ketone ubuninzi kakhulu emzimbeni, ngokuqhelekileyo ubala ~ 78% yee-ketones ezifunyenwe egazini.
Zombini i-BHB kunye ne-acetone zithathwe kwi-acetoacetate, nangona kunjalo, i-BHB iyona ketone ephambili esetyenziselwa amandla ngenxa yokuba izinzile kwaye ininzi, ngelixa i-acetone ilahlekile ngokuphefumla kunye nokujuluka.
Le mizimba ye-ketone iveliswa ngokuyinhloko sisibindi ukusuka kumafutha, kwaye iqokelela emzimbeni kumazwe amaninzi. Eyona nto ixhaphakileyo kwaye ixesha elide-ifundwe kukuzila. Ukuba uzila ukutya iiyure ezingama-24, umzimba wakho uya kuqala ukuthembela kumafutha asuka kwizicubu ze-adipose. La mafutha aya kuguqulwa abe yimizimba yeketone sisibindi.
Ngexesha lokuzila ukutya, i-BHB, njenge-glucose okanye i-fat, iba yindlela yokuqala yamandla omzimba wakho. Amalungu amabini amakhulu athanda ukuthembela kule fomu yamandla eBHB - ingqondo kunye nentliziyo.
I-BHB ibangela urhulumente okhusela abantu kuxinzelelo lwe-oxidative. Oku kudibanisa ngokuthe ngqo iBHB nokuguga. Okubangela umdla kukuba, xa ukwi-ketosis, awugcini nje ngokudala uhlobo olutsha lwamandla, kodwa olu hlobo olutsha lwamandla lusebenza njenge-antioxidant.
Ukuzila ukutya yenye yeendlela zokungena kwimeko ye-ketosis. Ikwaza ngeendlela ezininzi ezahlukeneyo: ukuzila ukutya okwethutyana, ukutya okunemiqathango yexesha, kunye nokutya okune-calorie. Zonke ezi ndlela ziya kubangela ukuba umzimba ube kwimeko ye-ketosis, kodwa kukho ezinye iindlela zokukufumana kwi-ketosis ngaphandle kokuzila ukutya. Enye indlela yokwenza oku kukunciphisa ukutya kwekhabhohayidrethi.
Ukutya kwe-ketogenic kufumene umdla omkhulu kumajelo eendaba kwaye kwabangela iingxoxo ezininzi kuba kudla ngokusetyenziselwa ukunciphisa umzimba. Ikwanciphisa ukukhuselwa kwe-insulin, enye yeendlela eziphambili ezilawula ukwaluphala. Oku kulula ukuyiqonda, ukuba unokucothisa isenzo se-insulin, unokucothisa ukuvuvukala, ngaloo ndlela wandisa ubomi kunye nexesha lempilo.
Ingxaki ngokutya kwe-ketogenic kukuba kunzima ukunamathela kuyo. Kuphela i-15-20 grams ye-carbohydrates ivumelekile ngosuku. I-apile, imalunga nayo. Akukho pasta, isonka, ipizza, okanye nantoni na esiyithandayo.
Kodwa kunokwenzeka ukuba ungene kwimeko ye-ketosis ngokuthathaizongezo ze-ketone ester,ezifunxwa ngumzimba kwaye zizise kwimeko ye-ketosis.
Ngaba ndingakwazi ukuzilolonga ngexesha lefestile ye-16 yeeyure ze-16: 8 ukuzila okuphakathi?
Kodwa ukuba wenza i-weightlifting, i-sprinting, naluphi na uhlobo lomthambo we-anaerobic, okanye umthambo oxhomekeke kwi-glycolysis, izihlunu ezifunekayo kolu hlobo lomthambo zithembele kwi-glucose kunye ne-glycogen. Xa uzila ukutya ixesha elide, iivenkile zakho ze-glycogen ziyaphela. Ngoko ke, ezi ntlobo zemicu yezihlunu zinqwenela oko zikufunayo, okuyiswekile. Ndiyakucebisa ukuba uyenze emva kokutya nokusela ngokwaneleyo.
Ngaba iziqhamo namaqunube zinokutyiwa?
Ukuba ufunda iziqhamo, uya kufumanisa ukuba zinemigangatho eyahluka-hlukeneyo yempilo, ubuncinane ngokusekelwe kwinzululwazi yokuguga. Eyona ndlela imbi kakhulu yokutya iziqhamo kukusela incindi yazo. Abantu abaninzi basela iglasi yejusi ye-orenji rhoqo kusasa becinga ukuba benza into esempilweni. Kodwa eneneni yijusi ezele yiswekile kwaye ifunxwa ngokukhawuleza ngumzimba, ngoko ayisempilweni.
Isiqhamo, ngakolunye uhlangothi, siqulethe i-phytonutrients eninzi enxulumene nempilo-i-ketones, i-polyphenols, i-anthocyanins-eluncedo kumzimba. Kodwa umbuzo ngulo, yeyiphi eyona ndlela ilungileyo yokuzisebenzisa? Ngoku lithuba lokuba akhazimle amaqunube. Amanye amajikijolo ane-pigmented ephezulu, oku kuthetha ukuba aqulethe ixabiso eliphezulu le-phytonutrients, kwaye amaninzi nawo aphantsi kweswekile. Amajikijolo kuphela kwesiqhamo endisityayo esimnandi, kwaye akuvumela ukuba unciphise ukutya kwakho kwe-carb ngelixa ufumana i-phytonutrients eninzi.
Ukuziphendulela: Eli nqaku lelolwazi ngokubanzi kuphela kwaye akufanele lithathwe njengeliphi na icebiso lonyango. Olunye ulwazi lweposti yebhlog luvela kwi-Intanethi kwaye alunamsebenzi. Le webhusayithi inoxanduva kuphela lokuhlela, ukufomatha kunye nokuhlela amanqaku. Injongo yokudlulisa ulwazi olongezelelekileyo ayithethi ukuba uyavumelana neembono zayo okanye uqinisekise ubunyani bomxholo wayo. Soloko udibana nengcali yezempilo ngaphambi kokuba usebenzise naziphi na izongezo okanye wenze utshintsho kwirejimeni yokhathalelo lwempilo.
Ixesha lokuposa: Aug-08-2024
