7 Nasihu Don Shiga Cikin Ketosis

Wadatacce

• 1. Rage Rinjayar Carbinka
• 2. Ka sanya Man Kwakwa a cikin abincinka
• 3. Haɓaka Ayyukan Jikinku
• 4. Kara Lafiyayyen Kiwanka Mai Lafiya
• 5. Gwada Gajerun Azumi ko Azumin mai
• 6. Kula da Ingantaccen Amintaccen Amintaccen Amfani
• 7. Gwaji Matakan Ketone kuma Daidaita Abincin ku Kamar yadda ake Bukata

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Idan ka sayi wani abu ta hanyar hanyar haɗi akan wannan shafin, ƙila mu sami ƙaramin kwamiti. Ta yaya wannan yake aiki.

Ketosis tsari ne na yau da kullun wanda ke ba da fa'idodin kiwon lafiya da yawa.

A lokacin ketosis, jikinku yana canza kitse zuwa mahaɗan da aka sani da ketones kuma zai fara amfani da su azaman babban tushen kuzarinsa.

Nazarin ya gano cewa abincin da ke inganta ketosis yana da fa'ida sosai ga rashi nauyi, saboda wani ɓangare na tasirin tasirin su na ci (,).

Binciken da ke faruwa yana nuna cewa ketosis na iya taimakawa ga irin ciwon sukari na 2 da cututtukan jijiyoyi, tsakanin sauran yanayi (,).

Abin da ake faɗi, cimma nasarar yanayin ketosis na iya ɗaukar wasu ayyuka da tsarawa. Ba abu mai sauki bane kamar yankan carbi.

Anan akwai ingantattun shawarwari guda 7 don shiga cikin kososis.

1. Rage Rinjayar Carbinka

Cin abinci mai ƙarancin ƙarancin abinci shine mafi mahimmancin mahimmanci wajen cimma kososis.

A al'ada, ƙwayoyin ku suna amfani da glucose, ko sukari, a matsayin babban tushen makamashin su. Koyaya, yawancin kwayar ku kuma suna iya amfani da wasu hanyoyin mai. Wannan ya hada da sinadarin mai, da kuma sinadarin ketones, wadanda kuma aka fi sani da jikin ketone.

Jikinku yana adana glucose a cikin hanta da tsokoki a cikin hanyar glycogen.

Lokacin da cin abincin ya ragu sosai, shagunan glycogen suna raguwa kuma matakan insulin na hormone suna raguwa. Wannan yana ba da damar fitar da sanadarin mai daga kayan mai a jikinka.

Hantar ku tana canza wasu daga cikin wadannan kitsoyin mai cikin jikin ketone acetone, acetoacetate da beta-hydroxybutyrate. Wadannan ketones ana iya amfani dasu azaman makamashi ta bangaren kwakwalwa (,).

Matsayin ƙuntatawa na carb da ake buƙata don haifar da kososis yana da ɗan mutum daban-daban. Wasu mutane suna buƙatar iyakance ƙwayoyin carbs (jimillar ɗagaɗɗiyar ƙwayoyi) zuwa gram 20 kowace rana, yayin da wasu za su iya cimma kososis yayin cin abinci sau biyu wannan adadin ko fiye.

Saboda wannan, abincin Atkins ya ƙayyade cewa an ƙayyade carbs zuwa 20 ko ƙananan gram a kowace rana har tsawon makonni biyu don tabbatar da cewa an sami nasarar kososis.

Bayan wannan lokaci, za a iya ƙara ƙananan carbi a cikin abincinku a hankali sosai, muddin ana kiyaye kososis.

A cikin binciken mako guda, mutane masu kiba da ke dauke da ciwon sukari na 2 wadanda suka iyakance cin abinci zuwa 21 ko kuma giram kaɗan a kowace rana suna fuskantar matakan fitsarin ketone na fitsari kowace rana wanda ya ninka har sau 27 fiye da yadda suke ().

A wani binciken kuma, an ba manya da ciwon sukari na 2 damar 20-50 giram na narkewa mai narkewa a kowace rana, ya danganta da adadin gram da ya basu damar kula da matakan ketone na jini a cikin kewayon zangon 0.5-3.0 mmol / L ().

An shawarci waɗannan keɓaɓɓun carb da ketone ga mutanen da suke son shiga cikin kososis don haɓaka ƙimar nauyi, sarrafa matakan sukarin jini ko rage haɗarin cututtukan zuciya.

Sabanin haka, abincin ketogenic mai warkarwa wanda ake amfani dashi don farfadiya ko azaman maganin cutar kansar gwaji sau da yawa takura carbs zuwa ƙasa da 5% na adadin kuzari ko ƙasa da gram 15 kowace rana don ƙara haɓaka matakan ketone (,).

Koyaya, duk wanda ke amfani da abincin don dalilai na warkewa yakamata yayi kawai a ƙarƙashin kulawar ƙwararren likita.

Iyakance yawan abincin da kake amfani da shi a jikinka zuwa 20-50 na gram a kowace rana yana rage yawan suga da na insulin, wanda hakan zai haifar da sakin sinadarin mai da hantar cikin ka ta canza zuwa ketones.

2. Ka sanya Man Kwakwa a cikin abincinka

Cin man kwakwa zai iya taimaka maka shiga cikin cutar kososis.

Ya ƙunshi mai da ake kira matsakaiciyar sarkar triglycerides (MCTs).

Ba kamar yawancin mai ba, ana amfani da MCT cikin hanzari kuma kai tsaye zuwa hanta, inda za'a iya amfani dasu nan da nan don kuzari ko jujjuya su zuwa ketones.

A hakikanin gaskiya, an ba da shawarar cewa cinye man kwakwa na iya zama ɗayan mafi kyawun hanyoyi don haɓaka matakan ketone a cikin mutanen da ke fama da cutar Alzheimer da sauran cututtukan tsarin jijiyoyi ().

Kodayake man kwakwa ya ƙunshi nau'ikan MCT guda huɗu, kashi 50% na kitsensa ya fito ne daga irin wanda ake kira lauric acid.

Wasu bincike suna ba da shawarar cewa tushen mai mai yawan kashi na yawan lauric acid na iya haifar da matakin ci gaba na kososis. Wannan saboda an kara motsa shi sosai fiye da sauran MCTs (,).

An yi amfani da MCTs don haifar da kososis a cikin yara masu farfadiya ba tare da taƙaita carbs ba kamar yadda ya saba da abincin ketogenic na yau da kullun.

A zahiri, yawancin bincike sun gano cewa babban abincin MCT wanda ke dauke da 20% na adadin kuzari daga carbs yana haifar da sakamako mai kama da tsarin abinci na yau da kullun, wanda ke samar da ƙasa da 5% na adadin kuzari daga carbs (,,).

Lokacin daɗa man kwakwa a abincinku, yana da kyau a yi haka a hankali don rage tasirin tasirin narkewar abinci kamar ciwon ciki ko gudawa.

Fara da karamin cokali ɗaya a rana kuma kuyi aiki har zuwa cokali biyu zuwa uku a kullun tsawon mako guda. Zaka iya samun man kwakwa a shagon sayar da kayan masarufi na gida ko siya ta kan layi.

3. Haɓaka Ayyukan Jikinku

Yawan karatun da aka samu sun gano cewa kasancewa cikin kososis na iya zama da amfani ga wasu nau'ikan wasannin motsa jiki, gami da motsa jiki (,,,).

Bugu da ƙari, kasancewa mai aiki sosai na iya taimaka muku shiga cikin cutar kososis.

Lokacin da kake motsa jiki, sai ka rage kayan jikin ka na glycogen. A yadda aka saba, waɗannan ana sake cika su lokacin da kuka ci ƙwayoyin carbs, waɗanda aka ragargaza su zuwa glucose sannan kuma suka koma glycogen.

Koyaya, idan an rage girman amfani da carb, shagunan glycogen suna da ƙananan. A sakamakon haka, hantar ka tana kara samarda sinadarin ketones, wanda za'a iya amfani dashi azaman madadin madogarar mai don tsokar ka.

Studyaya daga cikin binciken ya nuna cewa a cikin ƙananan ƙwayoyin ketone, motsa jiki yana ƙaruwa akan yadda ake samar da ƙwayoyin. Koyaya, idan an riga an ɗaukaka kitsen jini, ba sa tashi tare da motsa jiki kuma a zahiri yana iya raguwa na ɗan gajeren lokaci ().

Bugu da ƙari, yin aiki a cikin yanayin azumi an nuna don haɓaka matakan ketone (,).

A cikin karamin binciken, tsoffin mata tara sun motsa jiki ko kafin cin abinci ko bayan cin abinci. Matakan ƙwayar jikinsu 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 kodayake motsa jiki yana ƙaruwa samar da kitone, yana iya ɗaukar sati ɗaya zuwa huɗu don jikinka ya dace da amfani da ketones da kitse mai ƙanshi a matsayin mai na farko. A wannan lokacin, aikin jiki na iya ragewa na ɗan lokaci ().

Yin aiki cikin jiki na iya ƙara matakan ketone yayin ƙuntata carb. Ana iya haɓaka wannan tasirin ta hanyar yin aiki cikin yanayin azumi.

4. Kara Lafiyayyen Kiwanka Mai Lafiya

Yin amfani da kitsen mai mai kyau zai iya inganta matakan ketone kuma ya taimake ka ka isa ketosis.

Tabbas, rage cin abinci mai ƙarancin-carb ba kawai yana rage carbs ba ne, amma kuma yana da mai.

Abincin Ketogenic don asarar nauyi, lafiyar rayuwa da motsa jiki yawanci suna samarwa tsakanin 60-80% na adadin kuzari daga mai.

Kayan abincin gargajiya na ketogenic wanda aka yi amfani dashi don farfadiya ya ma fi mai, tare da yawanci kashi 85-90% na adadin kuzari daga mai ().

Koyaya, yawan cin mai mai mai mahimmanci bazai fassara cikin mafi girman matakan ketone ba.

Nazarin makonni uku game da lafiyayyun mutane 11 idan aka kwatanta tasirin azumi tare da yawan cin mai a kan matakan ketone na numfashi.

Gabaɗaya, an gano matakan ketone sun zama daidai a cikin mutane masu cinye 79% ko 90% na adadin kuzari daga mai ().

Bugu da ƙari kuma, saboda kitse yana ɗauke da irin wannan adadi mai yawa na abinci mai gina jiki, yana da mahimmanci a zaɓi maɓuɓɓuka masu inganci.

Kyakkyawan ƙwayoyi sun haɗa da man zaitun, man avocado, man kwakwa, man shanu, man alade da tallow. Kari akan haka, akwai abinci mai yawa mai lafiya, mai mai mai yawa wadanda suma basu da yawa a jikin carbi.

Duk da haka, idan burin ku shine asarar nauyi, yana da mahimmanci don tabbatar da cewa ba ku cinye adadin kuzari da yawa a cikin duka, saboda wannan na iya haifar da asarar nauyi ku tsaya.

Yin amfani da akalla 60% na adadin kuzari daga mai zai taimaka wajen inganta matakan ku na ketone. Zaba nau'ikan lafiyayyen mai daga shuka da kuma kayan dabbobi.

5. Gwada Gajerun Azumi ko Azumin mai

Wata hanyar shiga ketosis ita ce ta tafiya ba tare da cin abinci na wasu awowi ba.

A zahiri, mutane da yawa suna shiga cikin yanayin rashin lafiya tsakanin abincin dare da karin kumallo.

Yaran da ke fama da farfadiya wani lokaci sukan yi azumi na awanni 24-48 kafin su fara cin abincin ketogenic. Ana yin wannan don shiga cikin kososis da sauri don a sami raguwar kamuwa da wuri (,).

Azumi na lokaci-lokaci, tsarin abinci wanda ya shafi azumin gajeren lokaci, na iya haifar da kososis (,).

Bugu da ƙari, "azumin mai-nauyi" wata hanya ce ta haɓaka ƙirar jiki wanda ke kwaikwayon sakamakon azumi.

Ya ƙunshi cinye kimanin adadin kuzari 1,000 a kowace rana, 85-90% wanda ya fito daga mai. Wannan haɗin ƙananan kalori da mai mai mai yawa na iya taimaka maka cimma ketosis da sauri.

Wani bincike na 1965 ya ba da rahoton asarar mai mai yawa a cikin marasa lafiya masu kiba wadanda suka bi azumin mai sauri. Koyaya, wasu masu bincike sun nuna cewa waɗannan sakamakon sun bayyana sun cika wuce gona da iri ().

Saboda azumin mai mai ƙarancin furotin da adadin kuzari, ya kamata a bi shi aƙalla kwanaki uku zuwa biyar don hana yawan ɓarkewar ƙwayar tsoka. Hakanan yana iya zama da wahala a kiyaye shi fiye da kwanaki.

Anan akwai wasu nasihu da ra'ayoyi don yin saurin mai don shiga cikin kososis.

Azumi, tsaka-tsakin azumi da kuma “saurin kitse” na iya taimaka maka shiga cikin cutar kutse cikin sauri.

6. Kula da Ingantaccen Amintaccen Amintaccen Amfani

Cimma ketosis yana buƙatar cin abinci mai gina jiki wanda ya isa amma bai wuce kima ba.

Kayyadadden abincin ketogenic wanda aka yi amfani dashi a cikin marasa lafiya na farfadiya an iyakance shi a cikin duka carbs da furotin don haɓaka matakan ketone.

Irin wannan abincin na iya zama da amfani ga masu cutar kansa, saboda yana iya rage girman ciwace ciwace (,).

Koyaya, ga yawancin mutane, rage furotin don haɓaka haɓakar ketone ba lafiyayyen aiki bane.

Na farko, yana da mahimmanci a sha isasshen furotin don samar da hanta tare da amino acid wanda za a iya amfani da shi don gluconeogenesis, wanda ke fassara zuwa “yin sabon glucose.”

A wannan tsarin, hanta tana samar da glucose ga cellsan kwayoyin halitta da gabobin jikinka waɗanda ba za su iya amfani da ketones a matsayin mai ba, kamar su jajayen jininku da ɓangarorin koda da kwakwalwa.

Abu na biyu, shan sunadarin ya kamata ya zama mai isa sosai don kula da ƙwayar tsoka lokacin da cin karan ya yi ƙasa, musamman a lokacin rage nauyi.

Kodayake rasa nauyi yawanci yakan haifar da asarar tsoka da mai, yawan cin furotin mai gina jiki a kan ƙananan abinci mai gina jiki zai iya taimakawa wajen kiyaye ƙwayar tsoka (,).

Yawancin karatu sun nuna cewa adana ƙwayar tsoka da aikin jiki ana haɓaka yayin da ake amfani da furotin a cikin kewayon 0.55-0.77 gram a kowace fam (1.2-1.7 gram a kowace kilogram) na sikari mai nauyi ().

A cikin karatun asarar nauyi, an sami wadataccen abinci mai ƙarancin abinci tare da haɓakar furotin a cikin wannan zangon don haifar da kiyaye ketosis (,,,).

A cikin wani binciken da aka yi game da mutane 17 masu kiba, bin tsarin abinci mai gina jiki wanda ke samar da kashi 30% na adadin kuzari daga furotin na tsawon makonni hudu ya haifar da matakan ketone na jini na 1.52 mmol / L, a matsakaita. Wannan yana da kyau a cikin kewayon 0.5-3.0 mmol / L na kososis mai gina jiki ().

Don yin lissafin bukatun furotin akan abinci mai gina jiki, ninka nauyin jikinka mai kyau a fan daga 0.55 zuwa 0.77 (1.2 zuwa 1.7 a kilogram). Misali, idan nauyin jikinka mai kyau yakai fam 130 (kilogiram 59), ya kamata cin abincin sunadarin ya kai gram 71-100.

Yin amfani da ɗan furotin kaɗan na iya haifar da asarar tsoka, yayin da yawan cin furotin na iya hana samar da kitone.

7. Gwaji Matakan Ketone kuma Daidaita Abincin ku Kamar yadda ake Bukata

Kamar abubuwa da yawa a cikin abinci mai gina jiki, cimmawa da kiyaye yanayin yanayin kososis yana da keɓaɓɓun mutane.

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

Za'a iya auna nau'ikan ketones guda uku - acetone, beta-hydroxybutyrate da acetoacetate a cikin numfashin ka, jini ko fitsarin ka.

Acetone ana samun ku a cikin numfashin ku, kuma binciken ya tabbatar da gwajin matakan acetone numfashi wata hanya ce tabbatacciya don kula da kososis a cikin mutane masu bin abincin ketogenic (,).

Mita Ketonix yana auna acetone cikin numfashi. Bayan numfashi a cikin mita, launi yana walƙiya don nuna ko kuna cikin kososis da kuma yadda girman matakanku yake.

Hakanan za'a iya auna keto tare da mitarin ketone na jini. Kama da yadda ma'aunin glucose yake aiki, an ɗora ɗan digo na jini a kan tsiri wanda aka saka a cikin mitar.

Yana auna adadin beta-hydroxybutyrate a cikin jininka, kuma an kuma gano cewa ya zama ingantaccen mai nuna alamun matakan kososis ().

Amfanin auna jini na ketones shine cewa tsaran suna da tsada sosai.

Aƙarshe, ketone da aka auna cikin fitsari shine acetoacetate. Ana tsoma jikin fitsarin Ketone cikin fitsari kuma ana juya launuka daban-daban na ruwan hoda ko shunayya dangane da matakin ketones ɗin da ake da shi. Launi mai duhu yana nuna matakan ketone mafi girma.

Yankunan fitsarin Ketone suna da saukin amfani kuma basu da tsada. Kodayake an yi shakkar ingancinsu na amfani na dogon lokaci, da farko yakamata su bada tabbaci cewa kuna cikin kososis.

Wani binciken da aka gudanar ya nuna cewa ketones din fitsari yakan zama mafi girma da sassafe da kuma bayan abincin dare akan abincin ketogenic ().

Yin amfani da ɗaya ko fiye daga waɗannan hanyoyin don gwada ketones na iya taimaka muku ƙayyade ko kuna buƙatar yin gyare-gyare don shiga cikin kososis.