Mun haɗa samfuran da muka yi imanin za su yi amfani ga masu karatun mu. Idan kun saya ta hanyar haɗin yanar gizo akan wannan shafin, ƙila mu sami ƙaramin kwamiti. Ga tsarin mu.

Ketosis shine tsarin rayuwa na yau da kullun wanda ke ba da fa'idodin kiwon lafiya da yawa.

A wannan lokacin, jikinka yana jujjuya kitse zuwa mahadi da ake kira ketones kuma ya fara amfani da su azaman tushen kuzarinsa. Ketones kuma ana kiran su da jikin ketone.

Nazarin ya nuna cewa abincin da ke inganta ketosis yana da amfani sosai ga asarar nauyi, a wani ɓangare saboda tasirin su na hana ci (,).

Har ila yau, bincike ya nuna cewa ketosis na iya taimakawa ga nau'in ciwon sukari na 2 da cututtuka na jijiyoyi, (,).

Wannan ya ce, yin shi na iya ɗaukar wasu aiki da tsarawa. Ba abu ne mai sauƙi ba kamar yankan carbs.

Anan akwai ingantattun shawarwari guda 7 don shiga cikin ketosis.

Hoton Aya Brackett

1. Rage yawan cin carbohydrate

Cin abinci shine mafi nisa abu mafi mahimmanci don cimma ketosis.

Kwayoyin ku yawanci suna amfani da sukari a matsayin babban tushen mai. Koyaya, yawancin sel ɗin ku kuma suna iya amfani da wasu hanyoyin mai, gami da fatty acid da ketones.

Jikin ku yana adana glucose, a cikin nau'in glycogen, a cikin hanta da tsokoki.

Lokacin da abincin ku na carbohydrate ya yi ƙasa sosai, shagunan glycogen suna raguwa kuma matakan insulin na hormone suna raguwa. Wannan yana ba da damar fitar da fatty acids daga wuraren ajiyar kitse na jikin ku.

Hantar ku tana canza wasu daga cikin waɗannan fatty acid zuwa ketones acetone, acetoacetate, da beta-hydroxybutyrate. Ana iya amfani da waɗannan ketones azaman mai ta sassan kwakwalwarka (,).

Matsayin ƙuntatawar carbohydrate da ake buƙata don haifar da ketosis ya bambanta tsakanin mutane kuma abubuwa daban-daban na iya shafar su, kamar nau'ikan motsa jiki da kuke yi.

Wasu mutane suna buƙatar iyakance abincin su zuwa gram 20 a kowace rana, yayin da wasu na iya samun ketosis ta hanyar cin sau biyu na adadin ko fiye.

Saboda wannan dalili, abincin Atkins yana buƙatar adadin carbohydrates a iyakance zuwa gram 20 ko ƙasa da haka kowace rana don makonni 2 don tabbatar da ketosis.

Bayan wannan batu, ana iya ƙara ƙananan ƙwayoyin carbohydrates a cikin abincin ku a hankali, muddin ana kiyaye ketosis.

Kowane mutum yana da yuwuwar samun iyakacin abincin carbohydrate daban don cimmawa da kiyaye ketosis, ya danganta da adadin adadin kuzari da suke cinyewa da matakin ayyukansu na yau da kullun. Gabaɗaya, cin 5-10% na jimlar adadin kuzari daga carbohydrates zai haifar da ketosis.

A cikin binciken daya, manya masu nau'in ciwon sukari na 2 an ba su izinin gram 20 zuwa 50 na carbohydrates masu narkewa a kowace rana, dangane da adadin gram nawa ya ba su damar kiyaye matakan ketone na jini a cikin takamaiman kewayon manufa ().

Ana ba da shawarar waɗannan jeri na carbohydrates da ketones ga mutanen da suke so su shiga ketosis don haɓaka asarar nauyi, sarrafa sukarin jini, ko rage haɗarin haɗarin cututtukan zuciya.

Abincin Ketogenic da aka yi amfani da shi don sarrafa farfaɗo kuma azaman gwajin gwaji don ciwon daji na iya iyakance carbohydrates zuwa kawai 2-5% na adadin adadin kuzari (, ).

Koyaya, duk wanda ke amfani da abincin don dalilai na warkewa yakamata yayi hakan kawai ƙarƙashin kulawar ƙwararrun kiwon lafiya.

TAKAITACCEN

Ƙayyade yawan abincin ku zuwa gram 20-50 a kowace rana yana rage sukarin jinin ku da matakan insulin, wanda zai haifar da sakin fatty acids da aka adana wanda hanta ke canzawa zuwa ketones.

2. Saka man kwakwa a cikin abincinku

Cin abinci na iya taimaka maka cimma ketosis.

Yana dauke da kitse da ake kira.

Ba kamar yawancin kitse ba, MCTs ana ɗaukar su da sauri kuma ana kai su kai tsaye zuwa hanta, inda za'a iya amfani da su nan da nan don kuzari ko canza su zuwa ketones.

A gaskiya ma, an ba da shawarar cewa shan man kwakwa na iya kasancewa ɗaya daga cikin mafi kyawun hanyoyin haɓaka matakan ketone a cikin mutanen da ke fama da cutar Alzheimer da sauran cututtuka na tsarin juyayi. ().

Ko da yake man kwakwa ya ƙunshi nau'ikan MCT guda huɗu, kusan kashi 50% na kitsensa yana fitowa daga nau'in da aka sani da lauric acid ().

Wasu bincike sun nuna cewa tushen mai tare da mafi girman adadin lauric acid na iya haifar da ƙarin ci gaba na ketosis. A zahiri, an daidaita shi a hankali fiye da sauran MCTs (,).

An yi amfani da MCTs don haifar da ketosis a cikin yara masu ciwon farfaɗiya. A cikin abinci mai wadata a cikin MCTs, ketosis yana faruwa ba tare da iyakancewar carbohydrates ba kamar yadda abincin ketogenic na yau da kullun.

A gaskiya ma, yawancin karatu sun nuna cewa cin abinci mai arziki a cikin MCTs dauke da kusan 20% na adadin kuzari daga carbohydrates yana haifar da irin wannan tasiri ga abincin ketogenic na gargajiya. Classic keto yana ba da ƙasa da 5% na adadin kuzari daga carbohydrates (,,,).

Lokacin ƙara man kwakwa a cikin abincinku, yana da kyau a yi haka sannu a hankali don rage illolin narkewa kamar ciwon ciki ko gudawa.

Sayi man kwakwa akan layi.

TAKAITACCEN

Yin amfani da man kwakwa yana samar wa jikinka da matsakaicin sarkar triglycerides (MCTs), wanda hanta ke shiga cikin sauri kuma ta juye su zuwa ketones.

3. Kara yawan motsa jiki

Yawancin karatu sun nuna cewa kasancewa a cikin ketosis na iya zama (,).

Bugu da ƙari, kasancewa mafi aiki zai iya taimaka maka shiga cikin ketosis.

Lokacin da kuke motsa jiki, kuna rage shagunan glycogen na jikin ku. Wadannan yawanci ana cika su lokacin da kuke cin carbohydrates, waɗanda aka rushe zuwa glucose. Glucose da ba a buƙata nan da nan ana adana shi azaman glycogen.

Koyaya, idan an rage yawan abincin carbohydrate, shagunan glycogen sun ragu. Don amsawa, hantar ku tana ƙara samar da ketones, wanda za'a iya amfani dashi azaman madadin mai don tsokoki ().

An nuna motsa jiki a cikin yanayin azumi don ƙara matakan ketone (,).

A cikin ƙaramin binciken 2009, mata 9 na postmenopausal sun yi motsa jiki kafin ko bayan abinci. Matakan jininsu na ketones sun kasance 137-314% mafi girma lokacin da suke motsa jiki kafin cin abinci fiye da lokacin da suke motsa jiki bayan cin abinci ().

Ka tuna cewa ko da yake motsa jiki yana ƙaruwa samar da ketone, yana iya ɗaukar makonni 1 zuwa 4 don jikinka ya dace da yin amfani da ketones da fatty acid a matsayin mai na farko. A wannan lokacin, aikin jiki na iya raguwa na ɗan lokaci ().

TAKAITACCEN

Shiga cikin motsa jiki na iya haɓaka matakan ketone yayin ƙuntatawar carb. Ana iya haɓaka wannan tasiri ta hanyar aiki akan komai a ciki.

4. Kara yawan cin kitse mai lafiya

Cin abinci da yawa na iya haɓaka matakan ketone kuma ya taimaka muku cimma ketosis.

Wannan shi ne saboda rage cin abinci na ketogenic ba kawai yana rage yawan carbohydrates ba amma yana buƙatar cin mai mai yawa.

Abincin Ketogenic, aikin motsa jiki da lafiyar rayuwa yawanci suna ba da 60-80% na adadin kuzari daga mai (,,).

Abincin ketogenic na yau da kullun da ake amfani da shi don farfadiya ya ma fi kitse. Gabaɗaya, 85 zuwa 90% na adadin kuzari sun fito ne daga mai (,).

Koyaya, yawan cin mai mai yawa ba lallai bane ya fassara zuwa matakan ketone mafi girma.

Nazarin mako 3 na mutane 11 masu lafiya idan aka kwatanta tasirin azumi akan matakan ketone na numfashi. Gabaɗaya, an gano matakan ketone suna kama da mutanen da ke cin 79% na adadin kuzari daga mai da kuma mutanen da ke cinye 90% na adadin kuzari daga mai ().

Saboda mai ya ƙunshi irin wannan babban kaso na A, yana da mahimmanci a zaɓi tushen mai mai inganci.

Kitse masu lafiya sun haɗa da kifin kitse, man zaitun, da man avocado. Bugu da ƙari, da yawa kuma suna da ƙarancin carbohydrates.

Duk da haka, idan asarar nauyi shine burin ku, yana da mahimmanci don tabbatar da cewa ba ku cinye adadin kuzari da yawa gaba ɗaya, saboda wannan zai iya haifar da asarar nauyi.

TAKAITACCEN

Yin amfani da aƙalla 60% na adadin kuzari daga mai zai taimaka ƙara matakan ketone. Zabi nau'ikan kitse masu lafiya daga tushen dabba da shuka.

5. Gwada gajeren azumi ko azumi mai kitse

Wata hanyar shiga cikin ketosis ita ce rashin cin abinci na sa'o'i da yawa.

A gaskiya ma, mutane da yawa suna shiga tsaka-tsakin ketosis tsakanin abincin dare da karin kumallo.

Yaran da ke fama da farfaɗiya yawanci suna yin azumi na awanni 12 zuwa 72 kafin fara cin abinci na ketogenic. Wannan hanya sau da yawa yana buƙatar kulawa a asibiti (,).

Ka'idojin rashin azumi sun fi yawa a yanzu. Duk da haka, azumi zai iya taimakawa wajen tabbatar da cewa wasu yara sun shiga cikin ketosis da sauri don a iya rage ciwon kai da wuri (,).

, tsarin abinci wanda ya ƙunshi azumi na gajeren lokaci na yau da kullum, zai iya haifar da ketosis (,).

Bugu da ƙari, “” wata hanya ce ta haɓaka ketone wacce ke kwaikwayi tasirin azumi.

Wannan ya haɗa da cinye kusan 700 zuwa 1 adadin kuzari kowace rana, wanda kusan 100% ya fito daga mai. Wannan haɗuwa da ƙananan adadin kuzari da kuma yawan mai mai yawa zai iya taimaka maka cimma ketosis da sauri (,).

Domin azumin mai ba ya wadatar furotin da yawancin bitamin da ma'adanai, ya kamata a bi shi har tsawon kwanaki 3 zuwa 5. A gaskiya ma, yana iya zama da wahala a tsaya tare da shi fiye da ƴan kwanaki.

TAKAITACCEN

Yin azumi, azumi na tsaka-tsaki, da "sauri mai kitse" na iya taimaka maka shiga cikin ketosis cikin sauri.

6. Kiyaye isassun sinadarin Protein

Samun ketosis yana buƙatar isasshen ketosis amma ba wuce kima ba.

Abincin ketogenic na yau da kullun da ake amfani da shi a cikin mutanen da ke da farfaɗiya yana iyakance duka carbohydrates da sunadarai don haɓaka matakan ketone.

Hakanan abinci iri ɗaya na iya zama, saboda yana iya iyakance haɓakar ƙari (,).

Koyaya, ga yawancin mutane, rage yawan furotin ɗin su don haɓaka samar da ketone ba aikin lafiya bane.

Na farko, yana da mahimmanci a cinye isasshen furotin don samar da hanta tare da amino acid waɗanda za a iya amfani da su don gluconeogenesis, ko samar da glucose ().

A cikin wannan tsari, hantar ku tana ba da glucose ga ƴan sel da gabobin da ke cikin jikin ku waɗanda ba za su iya amfani da ketones don man fetur ba, kamar su jajayen ƙwayoyin jinin ku da sassan koda da kwakwalwa ().

Na biyu, cin abinci mai gina jiki ya kamata ya kasance mai girma don kula da ƙwayar tsoka lokacin da abincin carbohydrate ya ragu, musamman a lokacin asarar nauyi.

Ko da yake asarar nauyi yawanci yana haifar da tsoka da asarar mai, cinye isassun furotin a kan abincin ketogenic mai ƙarancin-carb zai iya taimakawa wajen adana ƙwayar tsoka ().

Yawancin karatu sun nuna cewa kiyaye yawan ƙwayar tsoka da aikin jiki yana haɓaka lokacin da ake amfani da furotin a tsakanin 0,55 da 0,77 grams a kowace laban (1,2-1,7 grams da kilogram) na taro. skinny ().

Abincin furotin na yau da kullun na 0,45 zuwa 0,68 grams a kowace laban (1 zuwa 1,5 grams a kowace kilogiram) zai taimaka muku kula da ƙima yayin rasa nauyi ().

A cikin nazarin asarar nauyi, ƙarancin abinci mai ƙarancin carbohydrate tare da cin abinci mai gina jiki a cikin wannan kewayon an nuna don haifar da kula da ketosis (,,).

A cikin binciken 17 masu kiba maza, bin cin abinci na ketogenic yana samar da 30% na adadin kuzari daga furotin na tsawon makonni 4 ya haifar da matakan ketone na jini na 1,52 mmol / L a matsakaici. Wannan yana da kyau tsakanin ketosis na abinci mai gina jiki daga 0,5 zuwa 3 mmol/L.

Don ƙididdige buƙatun furotin ku akan abincin ketogenic, ninka madaidaicin nauyin jikin ku cikin fam da 0,55-0,77 (1,2-1,7 a kilogiram). Misali, idan madaidaicin nauyin jikin ku shine fam 130 (kilogram 59), yawan furotin ɗinku yakamata ya zama gram 71 zuwa 100.

TAKAITACCEN

Rashin isasshen furotin na iya haifar da asarar ƙwayar tsoka, yayin da yawan adadin furotin zai iya hana samar da ketone.

7. Gwada matakan ketone kuma daidaita abincin ku kamar yadda ake buƙata

Kamar abubuwa da yawa a cikin abinci mai gina jiki, cimmawa da kiyaye yanayin ketosis an keɓance su sosai.

Don haka, yana iya zama taimako don gwada matakan ketone don tabbatar da cewa kun cimma burin ku.

Dukkan nau'ikan ketones guda uku - acetone, acetoacetate da beta-hydroxybutyrate - ana iya auna su a cikin numfashi, fitsari ko jini. Yin amfani da ɗaya ko fiye na waɗannan hanyoyin don gwada ketones zai iya taimaka maka sanin ko kana buƙatar yin gyare-gyare don shiga ketosis.

Acetone da gwajin numfashi

Ana samun acetone a cikin numfashin ku kuma binciken ya tabbatar da cewa gwajin matakan acetone numfashi hanya ce mai dogaro don saka idanu akan ketosis a cikin mutanen da ke bin abincin ketogenic (,).

auna acetone a cikin numfashinka. Bayan numfasawa cikin mita, launi yana walƙiya don nuna ko kuna cikin ketosis da yadda matakan ku suke.

Gwajin acetoacetate da fitsari

Ketone da aka auna a cikin fitsari shine acetoacetate. an nutsar da su cikin fitsari kuma suna juya launuka daban-daban na ruwan hoda ko shunayya dangane da matakin ketones da ke akwai. Launi mai duhu yana nuna mafi girman matakan ketone.

Fitar fitsarin ketone yana da sauƙin amfani kuma ba su da tsada. Kodayake an yi tambaya game da daidaiton su na dogon lokaci, yakamata su fara tabbatar da cewa kuna cikin ketosis.

Wani bincike na 2016 ya gano cewa ketones na fitsari sun kasance mafi girma a farkon safiya da bayan abincin dare akan abincin ketogenic ().

Sayi mitar ketone na fitsari da ɗigon gwajin fitsari akan layi.

Beta-hydroxybutyrate da gwajin jini

A ƙarshe, ana iya auna ketones tare da mitar ketone na jini. Kamar yadda na'urar glucose ke aiki, ana sanya ƙaramin digo na jini akan tsiri da aka saka a cikin mita.

Yana auna adadin beta-hydroxybutyrate a cikin jinin ku kuma an kuma nuna shi ya zama ingantacciyar alamar matakan ketosis (,).

Abinda ya rage don auna ketones na jini shine cewa tsiri yana da tsada sosai.

Sayi mitar ketone da ɗigon gwajin jini akan layi.

TAKAITACCEN

Yin amfani da gwajin numfashi, fitsari, ko gwajin jini don auna matakan ketone na iya taimaka muku cimmawa da kula da ketosis.

Kasan layin

Lokacin da ka shiga ketosis, jikinka zai fara amfani da ketones don man fetur.

Ga mutanen da suka karɓi abincin ketogenic azaman hanyar rasa nauyi, shigar da ketosis muhimmin mataki ne zuwa wannan burin. Sauran fa'idodin ketosis sun haɗa da rage kamewa a cikin mutanen da ke da farfaɗiya.

Rage carbohydrates shine hanya mafi kyau don cimma ketosis. Sauran ayyuka, kamar shan man kwakwa ko motsa jiki akan komai a ciki, na iya taimakawa.

Hanyoyi masu sauri da sauƙi, kamar yin amfani da filayen fitsari na musamman, na iya sanar da kai idan kana riƙe da ketosis ko kuma idan abincinka yana buƙatar gyara.

Gyaran Abinci: Keto Basics