Thupi liri ndi mafuta osiyanasiyana omwe angagwiritse ntchito, aliyense ali ndi ubwino ndi zovuta zake.
Mwachitsanzo, shuga ndiye gwero lathu lalikulu lamphamvu—osati chifukwa chakuti ndi lothandiza kwambiri—koma chifukwa chakuti likhoza kugwiritsidwa ntchito mofulumira ndi selo lililonse la m’thupi. Tsoka ilo, tikawotcha shuga, timadzipereka kuti tifulumire, zomwe zingayambitse kupanga mamolekyu omwe angakhale ovulaza otchedwa ma free radicals.
Mosiyana ndi zimenezi, kudya kwa carbohydrate kukakhala kochepa, timayamba kugwiritsa ntchito mafuta abwino kwambiri omwe amatipatsa mphamvu zambiri (papang'onopang'ono) popanda kutulutsa zinyalala za metabolic. Mosakayikira, gwero lamphamvu kwambiri lamphamvu lomwe matupi athu amatha kugwiritsa ntchito ndi ma ketoni. Ngakhale kuti BHB sichiri thupi la ketone, imakhudza thupi mofanana ndi matupi a ketone, kotero tidzayiyika ngati imodzi kuyambira tsopano.
Pa matupi awiri a ketone omwe timagwiritsa ntchito mafuta (acetoacetate ndi BHB), BHB imatipatsa mphamvu zambiri komanso imapindulitsa matupi athu m'njira zosiyanasiyana.
Ketosis ndi mkhalidwe womwe thupi lanu limadziunjikira zinthu zotchedwa ketoni. Pali mitundu itatu ya matupi a ketone:
●cetate: thupi la ketone losasinthasintha;
● Acetoacetate: Thupi la ketone limapanga pafupifupi 20% ya matupi a ketone m'magazi. BHB imapangidwa kuchokera ku acetoacetate, yomwe thupi silingathe kupanga mwanjira ina iliyonse. Ndikofunika kuzindikira kuti acetoacetate ndi yosakhazikika kusiyana ndi BHB, kotero imatha kusinthika mwachisawawa kukhala acetone musanayambe kuchitapo kanthu kwa acetoacetate ndi BHB.
●Beta-Hydroxybutyrate (BHB): Ili ndilo thupi la ketone lochuluka kwambiri m'thupi, lomwe limawerengera ~ 78% ya ketoni yomwe imapezeka m'magazi.
Zonse BHB ndi acetone zimachokera ku acetoacetate, komabe, BHB ndiyo ketone yoyamba yomwe imagwiritsidwa ntchito pa mphamvu chifukwa imakhala yokhazikika komanso yochuluka, pamene acetone imatayika kupyolera mu kupuma ndi thukuta.
Matupi a ketonewa amapangidwa makamaka ndi chiwindi kuchokera kumafuta, ndipo amawunjikana m'thupi m'maiko angapo. Mkhalidwe wodziwika kwambiri komanso wotalikirapo kwambiri ndikusala kudya. Ngati musala kudya kwa maola 24, thupi lanu limayamba kudalira mafuta ochokera ku minofu ya adipose. Mafutawa amasinthidwa kukhala matupi a ketone ndi chiwindi.
Panthawi yosala kudya, BHB, monga shuga kapena mafuta, imakhala mphamvu yayikulu ya thupi lanu. Ziwalo zazikulu ziwiri zimakonda kudalira mphamvu ya BHB iyi - ubongo ndi mtima.
BHB imapangitsa dziko lomwe limateteza anthu ku nkhawa ya okosijeni. Izi zimagwirizanitsa mwachindunji BHB ndi ukalamba. Chochititsa chidwi n'chakuti, mukakhala mu ketosis, sikuti mukupanga mphamvu yatsopano, koma mphamvu yatsopanoyi imakhalanso ngati antioxidant.
Kusala kudya ndi imodzi mwa njira zolowera mu ketosis. Zimabweranso m'njira zosiyanasiyana: kusala kudya kwapakatikati, kudya kochepera nthawi, komanso kudya mopanda ma calories. Njira zonsezi zidzapangitsa thupi kukhala ketosis, koma pali njira zina zomwe zingakulowetseni mu ketosis osasala kudya. Njira imodzi yochitira izi ndi kuchepetsa kudya kwa ma carbohydrate.
Zakudya za ketogenic zalandira chidwi chochuluka muzofalitsa ndipo zinayambitsa zokambirana zambiri chifukwa nthawi zambiri zimagwiritsidwa ntchito kuchepetsa thupi. Amachepetsanso katulutsidwe ka insulin, imodzi mwa njira zazikulu zomwe zimayendetsa ukalamba. Izi ndizosavuta kumvetsetsa, ngati mutha kuchedwetsa kachitidwe ka insulin, mutha kuchepetsa kutupa, potero kumakulitsa moyo ndi thanzi.
Vuto lazakudya za ketogenic ndikuti ndizovuta kumamatira. 15-20 magalamu okha a chakudya amaloledwa patsiku. Apulo, ndizo za izo. Palibe pasitala, mkate, pizza, kapena china chilichonse chomwe timakonda.
Koma ndizotheka kulowa mu ketosis mwa kutengama ketone ester supplements,zomwe zimatengedwa ndi thupi ndikuzibweretsa ku ketosis.
Kodi ndingathe kuchita masewera olimbitsa thupi pawindo la kusala kwa maola 16 la 16:8 kusala kwapakatikati?
Koma ngati mukuchita masewera olimbitsa thupi, kuthamanga, masewera olimbitsa thupi amtundu uliwonse, kapena masewera olimbitsa thupi omwe amadalira glycolysis, minofu yofunikira pa masewera olimbitsa thupi amadalira shuga ndi glycogen. Mukasala kudya kwa nthawi yayitali, masitolo anu a glycogen amachepa. Chifukwa chake, mitundu iyi ya ulusi wa minofu imalakalaka zomwe zimafunikira, zomwe ndi shuga. Ndikupangira kuchita mutatha kudya ndi kumwa mokwanira.
Kodi zipatso ndi zipatso zimatha kudyedwa?
Mukaphunzira zipatso, mudzapeza kuti ali ndi thanzi labwino, makamaka malinga ndi sayansi ya ukalamba. Njira yoipa kwambiri yodyera zipatso ndi kumwa madzi ake. Anthu ambiri amamwa kapu yamadzi alalanje m'mawa uliwonse poganiza kuti akuchita zabwino. Koma kwenikweni ndi madzi amene ali odzaza ndi shuga ndipo amatengedwa mofulumira ndi thupi, choncho si abwino.
Zipatso, komano, zimakhala ndi ma phytonutrients ambiri okhudzana ndi thanzi-ketoni, polyphenols, anthocyanins-omwe ali opindulitsa kwa thupi. Koma funso nlakuti, njira yabwino kwambiri yowawonongera ndi iti? Tsopano ndi nthawi ya zipatso kuti ziwala. Zipatso zina zimakhala ndi pigmented kwambiri, kutanthauza kuti zimakhala ndi ma phytonutrients ambiri, ndipo ambiri amakhala ndi shuga wotsika kwambiri. Zipatso ndi zipatso zokhazo zomwe ndikudya zomwe ndizokomanso, ndipo zimakulolani kuti muchepetse kudya kwa carb mukadali ndi ma phytonutrients ambiri.
Chodzikanira: Nkhaniyi ndi yachidziwitso chokhacho ndipo siyenera kuwonedwa ngati upangiri wachipatala. Zina mwazolemba zamabulogu zimachokera pa intaneti ndipo sizodziwika. Webusaitiyi ili ndi udindo wokonza, kusanja ndi kusintha zolemba. Cholinga chopereka zambiri sikutanthauza kuti mukugwirizana ndi maganizo ake kapena kutsimikizira kuti zomwe zili m'nkhaniyi ndi zoona. Nthawi zonse funsani dokotala musanagwiritse ntchito zowonjezera zowonjezera kapena kusintha ndondomeko yanu yachipatala.
Nthawi yotumiza: Aug-08-2024
