Umzimba unemithombo eyahlukeneyo yamafutha onokuyisebenzisa, nganye ineengenelo kunye neengxaki ezahlukeneyo.
Umzekelo, iswekile idla ngokuba ngumthombo wethu oyintloko wamandla—kungekhona kuba yeyona isebenzayo—kodwa kuba ingasetyenziswa ngokukhawuleza yiseli nganye emzimbeni. Ngelishwa, xa sitshisa iswekile, silahlekelwa kukusebenza kakuhle ngenxa yesantya, nto leyo enokukhokelela ekudalweni kweemolekyuli ezinokuba yingozi ezibizwa ngokuba zii-free radicals.
Ngokwahlukileyo koko, xa ukutya iicarbohydrate kunqongophele, siqala ukusebenzisa imithombo yamafutha esebenza kakuhle ngakumbi esinika amandla angakumbi (ngesantya esiphantsi) ngaphandle kokuvelisa inkunkuma eninzi ye-metabolic. Kunokuthiwa, owona mthombo wamandla osebenzayo imizimba yethu enokuyisebenzisa zii-ketones. Nangona i-BHB ingengomzimba we-ketone ngokwetekhnoloji, ichaphazela umzimba ngendlela efanayo nemizimba ye-ketone, ngoko ke siza kuyihlela njengenye ukususela ngoku.
Kwimizimba emibini ye-ketone esiyisebenzisa njenge-fuel (i-acetoacetate kunye ne-BHB), i-BHB isinika amandla amaninzi ngelixa ikwanceda imizimba yethu ngeendlela ezahlukeneyo.
I-Ketosis yimeko apho umzimba wakho uqokelela into ebizwa ngokuba yi-ketones. Kukho iintlobo ezintathu zemizimba ye-ketone:
●i-cetate: umzimba we-ketone oguquguqukayo;
●I-Acetoacetate: Lo mzimba we-ketone umalunga ne-20% yee-ketone bodies egazini. I-BHB yenziwe nge-acetoacetate, engenakuveliswa ngumzimba nangayiphi na indlela. Kubalulekile ukuqaphela ukuba i-acetoacetate ayizinzanga kangako kune-BHB, ngoko ke inokuguquka ngokuzenzekelayo ibe yi-acetone ngaphambi kokuba kwenzeke i-acetoacetate ne-BHB.
●I-Beta-Hydroxybutyrate (BHB): Le yeyona ketone ininzi emzimbeni, idla ngokuba yi-~78% yeeketones ezifumaneka egazini.
Zombini i-BHB kunye ne-acetone zivela kwi-acetoacetate, nangona kunjalo, i-BHB yeyona ketone iphambili esetyenziselwa amandla kuba izinzile kwaye ininzi, ngelixa i-acetone ilahleka ngokuphefumla nokubila.
Ezi ketone bodies ziveliswa ikakhulu sisibindi ngamafutha, kwaye ziqokelelana emzimbeni kwiimeko ezahlukeneyo. Eyona meko ixhaphakileyo nekuye kwafundwa ixesha elide kukuzila ukutya. Ukuba uzila ukutya iiyure ezingama-24, umzimba wakho uya kuqalisa ukuxhomekeka kumafutha avela kwizicubu zamafutha. La mafutha aya kuguqulwa abe yiketone bodies sisibindi.
Ngexesha lokuzila ukutya, i-BHB, njenge-glucose okanye amafutha, iba yindlela ephambili yamandla emzimbeni wakho. Amalungu amabini amakhulu athanda ukuxhomekeka kolu hlobo lwamandla e-BHB - ingqondo kunye nentliziyo.
I-BHB ibangela imeko ekhusela abantu kwi-oxidative stress. Oku kudibanisa ngokuthe ngqo i-BHB nokwaluphala. Okubangela umdla kukuba, xa ukwi-ketosis, awudali nje uhlobo olutsha lwamandla, kodwa olu hlobo lutsha lwamandla lukwasebenza njenge-antioxidant.
Ukuzila ukutya yenye yeendlela zokungena kwimeko ye-ketosis. Kukwaza ngeendlela ezahlukeneyo: ukuzila ukutya okwethutyana, ukutya okulinganiselweyo ngexesha, kunye nokutya okulinganiselweyo ngeekhalori. Zonke ezi ndlela ziya kubangela umzimba ukuba ube kwimeko ye-ketosis, kodwa kukho ezinye iindlela zokukufaka kwi-ketosis ngaphandle kokuzila ukutya. Enye indlela yokwenza oku kukunciphisa ukutya iicarbohydrate.
Ukutya kwe-ketogenic kuye kwathandwa kakhulu kwiindaba kwaye kwabangela ingxoxo eninzi kuba kudla ngokusetyenziswa ukunciphisa umzimba. Kukwanciphisa ukukhutshwa kwe-insulin, enye yezona ndlela ziphambili ezilawula ukwaluphala. Oku kulula ukukuqonda, ukuba unganciphisa ukusebenza kwe-insulin, unganciphisa ukudumba, ngaloo ndlela wandise ubomi kunye nempilo.
Ingxaki ngokutya okune-ketogenic kukuba kunzima ukunamathela kuko. Kuphela yi-15-20 grams yeecarbohydrates ezivumelekileyo ngosuku. I-apile, yiloo nto kanye. Akukho pasta, isonka, ipizza, okanye nantoni na esiyithandayo.
Kodwa kunokwenzeka ukungena kwimeko ye-ketosis ngokuthathaizongezo ze-ketone ester,ezifunxwa ngumzimba kwaye ziwufikise kwimeko ye-ketosis.
Ngaba ndingazilolonga ngexesha lokuzila ukutya iiyure ezili-16, ixesha elizila ukutya ixesha eli-16:8?
Kodwa ukuba wenza ukuphakamisa iintsimbi, ukubaleka ngesantya esiphezulu, naluphi na uhlobo lomthambo we-anaerobic, okanye umthambo oxhomekeke kwi-glycolysis, izihlunu ezifunekayo kolu hlobo lomthambo zixhomekeke kwi-glucose kunye ne-glycogen. Xa uzila ukutya ixesha elide, ii-glycogen zakho ziyaphela. Ke ngoko, ezi ntlobo ze-muscle fibers zinqwenela into eziyidingayo, iswekile. Ndingacebisa ukuba ukwenze emva kokutya nokusela ngokwaneleyo.
Ngaba iziqhamo kunye namaqunube zinokutyiwa?
Ukuba ufunda ngeziqhamo, uya kufumanisa ukuba zinempilo eyahlukahlukeneyo, ubuncinane ngokusekelwe kwisayensi yokwaluphala. Eyona ndlela imbi yokutya iziqhamo kukusela ijusi yazo. Abantu abaninzi basela iglasi yejusi yeorenji rhoqo kusasa becinga ukuba benza into enempilo. Kodwa eneneni yijusi egcwele iswekile kwaye ifunxwa ngokukhawuleza ngumzimba, ngoko ke ayinempilo.
Kwelinye icala, isiqhamo siqulethe ii-phytonutrients ezininzi ezinxulumene nempilo—ii-ketones, ii-polyphenols, ii-anthocyanins—eziluncedo emzimbeni. Kodwa umbuzo ngulo, yeyiphi indlela engcono yokuzitya? Ngoku lixesha lokuba ii-berries zikhanye. Ezinye ii-berries zinombala ophezulu, oko kuthetha ukuba ziqulathe inani elikhulu le-phytonutrients, kwaye ezininzi zikwanoshukela omncinci. Ii-berries zezona ziqhamo ndizityayo kuphela ezimnandi, kwaye zikuvumela ukuba unciphise ukutya kwakho ii-carbohydrate ngelixa usafumana ii-phytonutrients ezininzi.
Isikhanyeli: Eli nqaku lenzelwe ulwazi oluqhelekileyo kuphela kwaye akufuneki lithathwe njengengcebiso yezonyango. Olunye ulwazi lweposi yebhlog luvela kwi-Intanethi kwaye alungobungcali. Le webhusayithi inoxanduva lokuhlela, ukufomatha kunye nokuhlela amanqaku kuphela. Injongo yokudlulisa ulwazi oluthe kratya ayithethi ukuba uyavumelana nezimvo zayo okanye uqinisekisa ubunyani bomxholo wayo. Soloko uqhagamshelana neengcali zezempilo ngaphambi kokusebenzisa naziphi na izongezo okanye ukwenza utshintsho kwindlela yakho yokhathalelo lwempilo.
Ixesha lokuthumela: Agasti-08-2024
