Menene Amincewar Fat?

Wadatacce

• Me ake nufi da 'kitse dacewa'?
• Samun matsayin mai dacewa da mai
• Ta yaya ya bambanta da ketosis
• Alamomi da alamu
• Rage sha'awa da yunwa
• Focusara mai da hankali
• Inganta bacci
• Shin daidaitawar mai lafiya?
• Rigakafi da illar da ke tattare da ita
• Layin kasa

Carananan carb, mai ƙoshin abinci mai gina jiki na iya samar da fa'idodi daban-daban na kiwon lafiya, gami da ƙara kuzari, rage nauyi, inganta aikin ƙwaƙwalwa, da kula da sikarin jini (1).

Makasudin wannan abincin shine a sami ketosis, yanayin da jikinka da ƙwaƙwalwar ku ke ƙona kitse a matsayin babban tushen kuzarin su (1).

"An daidaita kitse" yana ɗaya daga cikin kalmomin da yawa waɗanda ke da alaƙa da wannan abincin, amma kuna iya mamakin abin da ake nufi.

Wannan labarin yana bincika daidaitawar mai, yadda ya bambanta da ketosis, alamominta da alamomin ta, da kuma ko lafiya.

Me ake nufi da 'kitse dacewa'?

Abincin keto ya dogara da ƙa'idar cewa jikinku na iya ƙona kitse maimakon carbs (glucose) don kuzari.

Bayan fewan kwanaki, cin abinci mai ƙarancin katako da mai ƙiba mai yawa yana sanya jikinka cikin kososis, wani yanayi ne da yake lalata kayan mai don ƙirƙirar jikin ketone don kuzari (1).

“An dace da kitse” yana nufin cewa jikinku ya kai matsayin da zai iya ƙona kitse sosai don kuzari. Ka tuna cewa wannan tasirin yana buƙatar ƙarin bincike.

Samun matsayin mai dacewa da mai

Don shiga cikin kososis, yawanci ba za ku ci fiye da 50 ba - kuma ba su da yawa kamar 20 - gram na carbs kowace rana har tsawon kwanaki. Ketosis na iya faruwa yayin lokacin yunwa, ciki, yarinta, ko azumi (,,).

Ragewar kitse na iya farawa kowane lokaci tsakanin makonni 4 zuwa 12 bayan ka shiga ketosis, ya danganta da mutum da kuma yadda kake bin abincin keto. Hakanan, 'yan wasa masu juriya na iya daidaitawa ko da daɗewa (,,,,).

Gyara musanya abu ne mai canzawa na dogon lokaci zuwa mai ƙona maimakon carbi. Daga cikin masu bin keto, ana amfani da carbi mai ƙonewa don kuzari da “karb ɗin da ya dace.”

Yawancin mutane da ke bin abincin da ba na keto ba ana iya ɗaukar su a matsayin waɗanda suka dace da carb, kodayake jikinsu yana amfani da cakuda carbs da mai. Abincin abincin ketogenic yana canza wannan daidaiton don dacewa da ƙona mai.

An ga saurin canza kitse a cikin 'yan wasa masu juriya waɗanda ke bin abincin keto har tsawon makonni 2, sannan nan da nan dawo da abincin carb kafin gasar (,).

Koyaya, har yanzu ba a yi nazarin daidaitawar mai cikin waɗanda ba 'yan wasa ba.

Yawancin mutane suna ƙona haɗakar kitse da carbi, amma waɗanda ke kan abincin keto da farko suna ƙona kitse. Karbar fat shine daidaita yanayin rayuwa na tsawon lokaci zuwa ketosis, wani yanayi wanda jikinka zai iya inganta mai mai sosai a matsayin tushen tushen makamashi.

Ta yaya ya bambanta da ketosis

Yayinda kuka shiga ketosis, jikinku zai fara zanawa daga shagunan mai da mai mai canzawa don canza mai mai cikin jikin ketone don kuzari (1,).

Da farko, wannan tsari ba shi da tasiri sosai. Lokacin da kake cikin matakan farko na abincin keto, haɓakar carb kwatsam zai iya jefa ka cikin ƙwayar cuta, kamar yadda jikinka ya fi son ƙwayoyin cuta masu ƙonewa (1,).

Idan aka kwatanta, canzawar mai shine yanayi na tsawan lokaci wanda yake haifar da mafi yawan kuzarin daga kitse saboda canje-canjen abincinku. An yi imanin cewa wannan jihar ta fi karko, saboda jikinku ya canza zuwa amfani da mai a matsayin babban tushen makamashi.

Koyaya, wannan tasirin an iyakance shi ne ga shaidar ɗan adam kuma ba a karanta shi cikin mutane ba. Sabili da haka, daidaitawar mai kamar ingantaccen kuma ingantaccen yanayin rayuwa a halin yanzu baya samun goyan bayan shaidun kimiyya.

A ka'ida, da zarar ka isa yanayin da ya dace da mai, zaka iya gabatar da carbi a cikin abincinka na gajeren lokaci na kwanaki 7-14 - wanda zai baiwa jikinka damar sauqaqa kitse domin kuzari da zarar ka koma ga abincin ketogenic.

Koyaya, yawancin wannan tasirin yana iyakance ga hasashe ko rahotanni na anecdotal.

Mutanen da za su so su dakatar da cin abinci na ɗan gajeren lokaci sun haɗa da 'yan wasan ƙarfin hali waɗanda ke buƙatar man fetur mai sauri wanda ke samar da carbs, ko waɗanda ke son ɗan gajeren hutu don saukar da al'amuran kamar hutu.

Sauraran kitse na iya zama mai jan hankali musamman ga waɗannan mutane, saboda kuna iya cin gajiyar keto jim kaɗan bayan kun koma kan abincin.

Koyaya, yayin da keken keke na iya samar da sassauci, fa'idodin aikin wasan ana jayayya. Wasu rahotanni sun gano cewa yana lalata karfin jikinka na iya amfani da sinadarin carbi a cikin gajeren lokaci ().

Don haka, ana buƙatar ƙarin bincike kan tasirin gajere da na dogon lokaci na wannan tsarin cin abincin.

Karbuwa mai shine yanayin rayuwa mai dadewa wanda jikinka ke amfani da kitse a matsayin babban tushenta na kuzari. Anyi la'akari da cewa ya fi karko da inganci fiye da asalin yanayin cutar da kake shiga yayin ɗaukar abincin keto.

Alamomi da alamu

Kodayake alamomi da alamomin canzawar mai suna da farko sun dogara ne da asusun ajiyar kuɗi, mutane da yawa suna ba da rahoton fuskantar ƙarancin sha'awa da jin ƙwarin gwiwa da mai da hankali.

Ba a bayyana farkon daidaitawar mai sosai a cikin wallafe-wallafen kimiyya ba, kodayake akwai wasu shaidun hakan a cikin 'yan wasa masu jimiri (,).

Duk da yake studiesan karatun sun nuna waɗannan tasirin, an iyakance su ga lokacin watanni 4-12. Don haka, ana buƙatar cikakken karatu, dogon lokaci akan daidaitawar mai (,,).

Rage sha'awa da yunwa

Masu sha'awar Keto suna da'awar cewa rage yawan ci da sha'awa sune ɗayan alamun zama mai dacewa.

Yayinda ake adana tasirin rage yunwa na ketosis, tsawon lokacin wannan jihar ya bambanta daga karatu zuwa karatu. Kamar wannan, babu isassun shaidun kimiyya don tallafawa ra'ayin cewa daidaitawar mai ƙayyadadden ƙarfin sha'awa (,).

Studyaya daga cikin binciken da yawancin masu son keto suka ambata sun hada da manya 20 masu matsakaitan shekaru tare da kiba waɗanda aka ɗora kan abinci mai sarƙaƙƙiya, na zamani don watanni 4. Ya kamata a lura cewa ketosis a cikin binciken ya haifar da keto wanda aka haɗu da abinci mai ƙarancin kalori (,).

Wannan matakin keto na farko, wanda ya ba da izinin adadin kuzari 600-800 kawai a kowace rana, ya ci gaba har sai kowane ɗan takara ya rasa adadin nauyin da aka sa masa. Yawan kososis ya ɗauki kwanaki 60-90, bayan haka aka ɗora mahalarta a kan abincin da ya haɗu da ƙimar macronutrient rabo (,).

Sha'awar abinci ya ragu sosai a yayin karatun. Abin da ya fi haka, yayin kwanakin 60-90 na ketogenic, mahalarta ba su ba da rahoton alamomin alamomin ƙarancin calorie mai tsanani ba, waɗanda suka haɗa da baƙin ciki, mummunan yanayi, da ƙarar yunwa (,).

Dalilin wannan ba a san shi ba, amma masu bincike sunyi imanin cewa yana iya kasancewa da alaƙa da ketosis. Waɗannan binciken suna da tilastawa kuma suna ba da izinin ci gaba da nazari a cikin rukunin mutane masu yawa ().

Koyaya, yakamata ku tuna cewa iyakance adadin kalori na iya lalata lafiyar ku.

Focusara mai da hankali

Abincin ketogenic an fara kirkireshi ne don kula da yara masu cutar farfadiya. Abin sha'awa shine, yara suna da ƙarfin iya amfani da jikin ketone don kuzari fiye da manya ().

An nuna jikin Ketone, musamman kwaya daya da ake kira beta-hydroxybutyrate (BHB) don kare kwakwalwarka. Duk da cewa ba cikakke ba ne, tasirin BHB akan kwakwalwa na iya taimakawa wajen bayyana ƙimar da aka ba da rahoton cewa masu cin abincin ketogenic na dogon lokaci suna ba da rahoto ().

Duk ɗaya ne, ana buƙatar ƙarin bincike akan wannan tasirin da alaƙar sa da daidaitawar mai.

Inganta bacci

Wasu mutane kuma suna da'awar cewa daidaitawar mai yana inganta bacci.

Koyaya, nazarin ya ba da shawarar cewa waɗannan tasirin sun iyakance ga takamaiman mutane kamar yara da matasa tare da kiba mai haɗari ko waɗanda ke da matsalar bacci (,,,).

Studyaya daga cikin binciken a cikin maza 14 masu lafiya sun gano cewa waɗanda ke kan abinci mai gina jiki sun sami ƙarin bacci mai zurfi amma sun rage saurin motsi ido (REM). REM bacci yana da mahimmanci saboda yana kunna yankuna kwakwalwa masu alaƙa da ilmantarwa ().

Saboda haka, barcin gaba ɗaya bazai inganta ba.

Wani binciken daban a cikin manya 20 bai sami wata alaƙa mai mahimmancin alaƙa tsakanin ketosis da haɓaka ƙimar bacci ko tsawon lokaci ba,,).

Don haka, ci gaba da bincike ya zama dole.

Kodayake masu ba da shawara suna da'awar cewa daidaitawar mai yana inganta bacci, yana ƙaruwa da hankali, kuma yana rage sha'awa, bincike ya cakude. Har ila yau, yana da daraja a lura cewa daidaitawar mai ba a bayyana ta sosai a cikin adabin kimiyya ba. Saboda haka, ana buƙatar ƙarin karatu.

Shin daidaitawar mai lafiya?

Saboda rashin cikakken bincike, abubuwanda suka shafi lafiya na tsawon lokaci na abincin keto ba a fahimtarsu sosai.

Studyaya daga cikin nazarin watanni 12 a cikin mutane 377 a Italiya ya sami wasu fa'idodi, amma ba a bayyana daidaitawar mai ba. Bugu da ƙari kuma, mahalarta ba su sami mahimman canje-canje a cikin nauyin kitsen ko mai ba ().

Abin da ya fi haka, binciken da aka yi a kan manya 13,000 ya danganta ƙuntataccen carb na dogon lokaci zuwa haɗarin kamuwa da cutar atrial fibrillation - wani laushin zuciya mara tsari wanda zai iya haifar da matsaloli masu tsanani kamar bugun jini, bugun zuciya, da mutuwa ().

Duk da haka, waɗanda suka ci gaba da yanayin sun ba da rahoton yawancin abincin carb fiye da abin da keto ke bayarwa ().

A gefe guda, nazarin makonni 24 a cikin mutane 83 tare da kiba ya bayyana cewa abincin keto ya inganta matakan cholesterol ().

Gabaɗaya, ƙarin bincike na dogon lokaci ya zama dole.

Rigakafi da illar da ke tattare da ita

Abincin keto na iya zama da wahala a kiyaye. Abubuwan da ke cikin gajeren lokaci sun haɗa da tarin alamun alamun da aka sani da mura, wanda ya haɗa da gajiya, hazo mai kwakwalwa, da warin baki ().

Ari da, wasu rahotanni suna nuna abincin zai iya haɗuwa da hanta da lalacewar ƙashi ().

Tsawon lokaci, ƙuntatawa na iya haifar da ƙarancin bitamin da ma'adinai. Hakanan yana iya lalata gut microbiome - tarin ƙwayoyin cuta masu ƙoshin lafiya wanda ke zaune a cikin hanjin ka - kuma yana haifar da sakamako mara kyau kamar maƙarƙashiya (,).

Bugu da ƙari, idan aka ba da ƙananan abincin abincin carb suna haɗuwa da haɗarin haɗarin ƙwayar cuta, waɗanda ke da yanayin zuciya ya kamata su tuntuɓi likitansu kafin aiwatar da keto ().

Abin da ya fi haka, nazarin shari'ar guda a cikin wani mutum mai shekaru 60 ya yi gargaɗi game da abincin keto ga waɗanda ke da ciwon sukari na 2, saboda ya ci gaba da haɗari mai haɗari da ake kira ciwon sukari ketoacidosis - duk da cewa mutumin kuma ya haɗa lokacin azumi bayan shekara guda a kan abincin ().

A ƙarshe, mutanen da ke fama da cutar gallbladder bai kamata su karɓi wannan abincin ba sai dai idan mai ba da sabis na kiwon lafiya ya umurce su da yin hakan, saboda yawan cin mai yana iya ƙara bayyanar da alamun bayyanar kamar duwatsun gallbladder. Har ila yau, yawan cin abinci mai mai mai yawa na iya kara yawan barazanar kamuwa da wannan cuta ().

Kodayake ana buƙatar ƙarin bincike kan tasirin daidaitawar mai, dogon lokacin cin abinci na keto na iya zama mara lafiya ga waɗanda ke da yanayin zuciya, rubuta ciwon sukari na 2, ko cutar gallbladder.

Layin kasa

Karbar fat shine gyara na rayuwa na tsawon lokaci zuwa ketosis, yanayin da jikin ku yake ƙona kitse don mai maimakon carbs. Yawanci ana da'awar ɗayan fa'idodin abincin keto.

Saidarawar kitse ana cewa yana haifar da raguwar sha'awa, ƙara ƙarfin kuzari, da ingantaccen bacci. Hakanan yana iya zama mai kwanciyar hankali da inganci fiye da farkon cutar.

Koyaya, ana buƙatar ƙarin bincike don ba kawai ƙayyade tasirin dogon lokaci na abincin keto ba har ma da yadda daidaitawar mai ke aiki.