Le ketogenic kudya i-low-carb, kudya kwemafuta akawanda kunowanzoshandiswa pakuderedza uremu.

Kudzora macarbohydrates uye kuwedzera kwekudya kwemafuta kunogona kutungamirira ku ketosis, metabolic mamiriro umo muviri wako unovimba zvakanyanya nemafuta kuti uwane simba panzvimbo yemacarbohydrates ().

Zvisinei, kudya kunouyawo nenjodzi dzaunofanira kuziva.

Heano 7 njodzi dzekudya ketogenic kuti uzive.

1. Inogona kutungamirira ku keto flu

Carb yekudya pane keto kudya kazhinji inogumira kune isingasviki magiramu makumi mashanu pazuva, izvo zvinogona kuvhundutsa kumuviri wako ().

Sezvo muviri wako uchipedza zvitoro zvemakabhohaidhireti uye uchichinja kushandisa ketoni nemafuta ehuni pakutanga kwechikafu ichi, unogona kuona zviratidzo zvakaita sefuruu.

Izvi zvinosanganisira kutemwa nemusoro, dzungu, kuneta, kusvotwa uye kupererwa - nekuda kwechikamu chekupererwa nemvura uye izvo zvinoitika muviri wako uchichinjika ku ketosis ().

Kunyange zvazvo vanhu vakawanda vanoona dambudziko racho vachinzwa zviri nani mukati memavhiki mashomanana, zvakakosha kutarisa zviratidzo izvi mukati mekudya kwavo, kugara uine hydrated, uye kudya zvokudya zvakapfuma mu sodium, potassium, uye mamwe electrolytes ().

pfupiso

Sezvo muviri wako uchijairana nekushandisa ketoni nemafuta seyayo yekutanga simba sosi, unogona kusangana nefuruwenza zviratidzo paunotanga keto chikafu.

2. Inogona Kusimbisa Itsvo Yako

Zvokudya zvemhuka zvine mafuta akawanda, senge mazai, nyama, uye chizi, ndizvo zvinonyanya kudyiwa keto nekuti hazvina carbs. Kana iwe ukadya zvakawanda zvezvikafu izvi, unogona kunge uine njodzi yakanyanya.

Izvi zvinodaro nekuti kudyiwa kwakanyanya kwechikafu chemhuka kunogona kuita kuti ropa rako uye weti zviwedzere acidic, zvichikonzera kuwedzera kubuda kwecalcium muweti yako (,).

Zvimwe zvidzidzo zvakare zvinoratidza kuti kudya kwe keto kunoderedza kuwanda kwe citrate yakasunungurwa mumuguta wako. Sezvo citrate inogona kusunga ku calcium uye kudzivirira matombo eitsvo kubva pakuumbwa, kuderedzwa kwemazinga ayo kunogonawo kuwedzera njodzi yako yekuzvigadzira ().

Pamusoro pezvo, vanhu vane chirwere cheitsvo chisingaperi (CKD) vanofanirwa kudzivirira keto, sezvo itsvo dzisina simba dzingatadza kubvisa acid buildup muropa rako inokonzerwa nekudya kwemhuka izvi. Izvi zvinogona kutungamira kune mamiriro e acidosis, izvo zvinogona kukanganisa kufambira mberi kweCKD.

Uyezve, ivo vanowanzokurudzirwa kune vanhu vane CKD, nepo keto yekudya ine mwero kusvika kune yakakwirira muprotein ().

pfupiso

Kudya chikafu chemhuka chakawanda pane keto chikafu chinogona kutungamirira kune yakawanda acidic weti uye njodzi yakanyanya yeitsvo matombo. Iyi acidic state inogonawo kukanganisa kufambira mberi kwechirwere cheitsvo chisingaperi.

3. Inogona Kukonzera Matambudziko Ekudya uye Kuchinja muGut Bacteria

Sezvo iyo keto yekudya ichiganhurira carbs, zvinogona kuve zvakaoma kuzadzisa zvaunoda zuva nezuva fiber.

Zvimwe zvezvakapfuma zvefiber, zvakadai semichero yakakwira-carb, miriwo ine starchy, zviyo nebhinzi, zvinobviswa mukudya nekuti zvinopa macarbohydrates akawanda.

Somugumisiro, kudya kwe keto kunogona kutungamirira mukusagadzikana kwekudya uye kuvimbiswa.

Chidzidzo chemakore gumi chevana vane pfari pakudya kwe ketogenic chakawana kuti 10% yevana vakashuma chiitiko chinowanzoitwa ().

Uyezve, fiber inodyisa mabhakitiriya anobatsira ari mumatumbu ako. Kuva nehura hune hutano hunogona kubatsira kuwedzera kusadzivirirwa, kuvandudza hutano hwepfungwa, uye kuderedza kuzvimba ().

Kudya kwakaderera-carb kusina fiber, kufanana neketo, kunogona kuva nemigumisiro yakaipa pahutano hwako - kunyange zvazvo tsvakurudzo yezvino pamusoro penyaya iyi yakasanganiswa ().

Zvimwe zvekudya zvine fiber-rich keto zvinosanganisira mhodzi dzeflakisi, mbeu dzechia, kokonati, broccoli, cauliflower, uye mashizha ane mashizha.

pfupiso

Nekuda kwezvirambidzo zvaro zvemakhahydrates, chikafu che keto chinowanzove chakaderera mu fiber. Izvi zvinogona kukonzeresa kuvimbiswa uye mhedzisiro yakaipa pahutano hwematumbo.

4. Inogona Kutungamirira Kukushayikwa Kwezvokudya

Nekuti iyo keto yekudya inorambidza zvakati wandei zvekudya, kunyanya michero-yakaomesesa, zviyo zvese, uye nyemba, inogona kusapa yakakurudzirwa huwandu hwevhitamini nemaminerari.

Kunyanya, zvimwe zvidzidzo zvinoratidza kuti keto kudya hakupi zvakakwana calcium, vhitamini D, magnesium, uye phosphorus ().

Imwe ongororo yakaongorora kuumbwa kwekudya kwekudya kwakajairika yakawana kuti yakaderera-carb yekudya, yakafanana neketo, yakapa huwandu hwakakwana hwegumi nemaviri chete e12 mavhitamini nemaminerari ayo muviri wako unoda kuwana kubva muchikafu. ().

Nokufamba kwenguva, izvi zvinogona kukonzera.

Zvinonzwisisika, nhungamiro yevarapi vanotarisira vanhu pane yakaderera-calori keto kudya kwehuremu inokurudzira kuwedzera ne potassium, sodium, magnesium, calcium, omega-3 fatty acids, psyllium fiber uye mavitamini B, C uye E ().

Ramba uchifunga kuti kukwana kwekudya kwekudya uku kunoenderana nekudya kwaunodya. Chikafu chakapfuma mune hutano, chikafu chakaderera-carb, senge makotapeya, nzungu, uye miriwo isina-starchy, inopa kudya kunovaka kupfuura nyama yakagadzirwa uye keto inobata.

pfupiso

Zvimwe zvidzidzo zvinoratidza kuti keto inopa mavhitamini asina kukwana uye zvicherwa, kusanganisira potassium uye magnesium. Nokufamba kwenguva, izvi zvinogona kukonzera kushomeka kwezvinovaka muviri.

5. Inogona kukonzera shuga shoma muropa zvine ngozi

Zvokudya zvakaderera-carb seketo zvakaratidzwa kubatsira kubata mazinga ehuga muvanhu vane chirwere cheshuga.

Kunyanya, zvimwe zvidzidzo zvinoratidza kuti keto inogona kubatsira kuderedza mazinga ehemoglobin A1c, chiyero cheavhareji yeshuga yeropa (, , ).

Zvisinei, vanhu vane Type 1 chirwere cheshuga vanogona kunge vari pangozi yakakura yezvikamu zveshuga shoma yeropa (hypoglycemia), iyo inoratidzwa nekuvhiringidzika, kudedera, uye kudikitira. Hypoglycemia inogona kukonzera coma uye kufa kana isina kurapwa.

Chidzidzo chevanhu vakuru ve11 vane chirwere cheshuga 1 vakatevera kudya kweketogenic kwemakore anopfuura 2 vakawana kuti nhamba yepakati yezviitiko zve hypoglycemia yakanga iri pedyo ne1 pazuva ().

Vanhu vane Type 1 chirwere cheshuga vanowanzova neshuga kana vakatora insulin yakawandisa uye vasingadyi macarbohydrates akakwana. Saka, kudya kwakaderera-carb keto kunogona kuwedzera njodzi.

Nedzidziso, izvi zvinogonawo kuitika kune vanhu vanotora insulin mishonga.

pfupiso

Kunyange zvazvo kudya kwakaderera-carb kwakaratidzwa kuvandudza shuga yeropa muvanhu vane chirwere cheshuga, vanogonawo kuwedzera njodzi ye hypoglycemia, kunyanya kana iwe une chirwere cheshuga 1.

6. May Kukuvadza Bone Health

Kudya kwe keto kunobatanidzawo nekukanganiswa.

Zvidzidzo zvinoverengeka zvemhuka zvinobatanidza kudya kweketo kune kuderera kwesimba remapfupa, zvichida nekuda kwekurasikirwa kwefupa remaminerari density, izvo zvinogona kuitika sezvo muviri wako unogadzirisa ketosis (, ).

Muchokwadi, mwedzi mitanhatu yekudzidza yevana makumi maviri nevapfumbamwe vane pfari pakudya kwe keto vakawana kuti 6% yaive yakaderera bone mineral density score mushure mekutevera kudya ().

Imwe ongororo ye30 elite walkers yakasarudza kuti avo vakatevera keto kwemavhiki e3,5 vaive nemazinga akanyanya eropa rekuputsika kwemapfupa, zvichienzaniswa nevaya vakadya ().

Kunyange zvakadaro, kumwe kuongorora kunodiwa.

pfupiso

Kudya kwe keto kunogona kuderedza mapfupa ako emamineral density uye kukonzeresa kuparara kwemapfupa nekufamba kwenguva, kunyangwe kudzidza kwakawanda kuchidikanwa.

7. Inogona kuwedzera njodzi yako yezvirwere zvisingaperi uye kufa nguva isati yakwana

Mhedzisiro yekudya kwe ketogenic panjodzi yako yechirwere chisingaperi, senge chirwere chemoyo kana kenza, inokakavadzana zvakanyanya uye isinganzwisisike zvizere.

Humwe humbowo hunoratidza kuti mafuta akawandisa, akaderera-carb anotarisa pakudya kwemhuka anogona kutungamirira kuhutano husina kunaka, asi kudya kunosimbisa zvikomborero (,).

Chidzidzo chenguva refu chekucherechedza chevanhu vakuru vanopfuura 130000 vakabatanidza kudya kwakaderera mumhuka-based carbohydrates kusvika kuhuwandu hwekufa kubva kune chirwere chemwoyo uye zvose zvinokonzera ().

Kusiyana neizvi, kudya kwakaderera-carb, miriwo-based diet yakabatanidzwa nehuwandu hwekufa kubva kune chirwere chemwoyo uye zvose zvinokonzera ().

Imwe ongororo yevanopfuura 15000 vanhu vakuru yakawana mhedzisiro yakafanana, asi yakabatana yakaderera- uye yakakwira-carb kudya kune yakakwira-inokonzeresa kufa kwehuwandu, zvichienzaniswa nepakati-carb chikafu umo macarbohydrates akaverengera makumi mashanu kusvika 50% ehuwandu hwemazuva ese macalorie () .

Zvisinei, zvimwe zvidzidzo zvakakosha zvinodiwa.

pfupiso

Kunyangwe kutsvagisa kwakasanganiswa, humwe humbowo hunoratidza kuti kudya kwakaderera-carb kwakanangana nekudya kwemhuka kunogona kutungamirira kuhuwandu hwekufa kwechirwere chemoyo, kenza, uye zvese zvinokonzeresa.

Chinonyanya kukosha

Kunyange zvazvo kudya kwe keto kwakabatana nekuderedza uremu uye munguva pfupi, inogona kutungamirira kukushaya zvokudya zvinovaka muviri, nyaya dzekudya, hutano husina kunaka hwemapfupa, uye mamwe matambudziko nekufamba kwenguva.

Nekuda kwenjodzi idzi, vanhu vane chirwere cheitsvo, chirwere cheshuga, chemoyo kana pfupa, kana mamwe matambudziko ehutano vanofanirwa kutaura nemutarisiri wavo wehutano vasati vaedza keto kudya.

Iwe unogona zvakare kubvunza nyanzvi yezvekudya kuti uronge uye utarise huwandu hwako hwekudya panguva yekudya uku kuderedza njodzi yematambudziko uye kushomeka kwekudya.