Ta yaya Cararancin Carb da Kayan Abincin Ketogenic ke Kara lafiyar Brain

Wadatacce

• Menene ƙananan carb da abincin ketogenic?
• Dietananan abincin carb:
• Abincin Ketogenic:
• Labarin ‘gram 130 na carbi’
• Ta yaya ƙananan carb da abinci mai gina jiki ke ba ƙwaƙwalwa ƙarfi
• Ketogenesis
• Gluconeogenesis
• Carananan abincin carb / ketogenic da farfadiya
• Carananan carb da zaɓuɓɓukan abinci na ketogenic don magance farfadiya
• Kayan abincin gargajiya na yau da kullun a cikin farfadiya
• Abincin Atkins da aka gyara a cikin farfadiya
• Matsakaicin-sarkar triglyceride abinci mai gina jiki a cikin farfadiya
• The low glycemic index magani cikin farfadiya
• Carananan abincin carb / ketogenic da cutar Alzheimer
• Sauran fa'idodi ga kwakwalwa
• Matsaloli masu yuwuwa tare da ƙananan carb da abincin ketogenic
• Sakamakon sakamako na ƙananan carb ko abincin ketogenic
• Nasihu don daidaitawa da abincin
• Layin kasa

Carananan carb da abincin ketogenic suna da fa'idodin kiwon lafiya da yawa.

Misali, sananne ne cewa zasu iya haifar da raunin kiba da taimakawa sarrafa ciwon suga. Koyaya, suma suna da amfani ga wasu cututtukan kwakwalwa.

Wannan labarin yana bincika yadda ƙananan carb da abincin ketogenic ke shafar ƙwaƙwalwa.

Nadine Greeff / kungiyar Stocksy United

Menene ƙananan carb da abincin ketogenic?

Kodayake akwai abubuwa masu yawa tsakanin ƙananan carb da abincin ketogenic, akwai kuma arean mahimman bambance-bambance.

Dietananan abincin carb:

• Karɓar abincin carb na iya bambanta daga gram 25-150 kowace rana.
• Ba a iyakance furotin yawanci.
• Ketones na iya ko bazai tashi zuwa manyan matakai a cikin jini ba. Ketones kwayoyin ne wanda zasu iya maye gurbin carbs a matsayin tushen makamashi ga kwakwalwa.

Abincin Ketogenic:

• Limitedayyadadden yawan cin abinci a cikin gram 50 ko ƙasa da haka a kowace rana.
• Sau da yawa ana iyakance furotin.
• Babban burin shine a kara matakan jini na ketone.

A kan tsarin cin abinci mara kyau, kwakwalwa har yanzu zai dogara ne akan glucose, sukarin da ke cikin jinin ku, don mai. Koyaya, kwakwalwa na iya ƙona ƙarin kitones fiye da na yau da kullun.

A kan abinci mai gina jiki, yawancin ƙwayoyin cuta ne ke amfani da ƙwayoyin cuta ta ketones. Hanta tana samarda ketones lokacinda yawan shan carbi yayi ƙasa sosai.

Carananan carb da abincin ketogenic suna kama da juna ta hanyoyi da yawa. Koyaya, cin abinci mai gina jiki yana da ƙananan ƙwayoyin cuta kuma zai haifar da hauhawar matakan jini na ketones, waɗanda suke da mahimmin kwayoyin.

Labarin ‘gram 130 na carbi’

Wataƙila kun ji cewa kwakwalwar ku na buƙatar gram 130 na carbs a rana don su yi aiki yadda ya kamata. Wannan ɗayan tatsuniyoyi ne na yau da kullun game da abin da ke haifar da ingantaccen abincin carb.

A hakikanin gaskiya, wani rahoto na 2005 na Cibiyar Kula da Abinci da Abinci ta Kwalejin Makarantar Magunguna ta Kasa ta ce:

"Limitananan iyakar abincin mai ƙarancin abinci mai jituwa da rayuwa a bayyane yake cewa ba sifili ba ne, idan har ana cin cikakken furotin da kitse" (1).

Kodayake ba a ba da shawarar cin abinci mai yawan zinare ba saboda yana kawar da abinci mai rai da yawa, tabbas za ku iya cin ƙasa da gram 130 a kowace rana kuma ku kula da aiki mai kyau.

Labari ne na yau da kullun cewa kuna buƙatar cin gram 130 na carbs a kowace rana don samarwa kwakwalwa kuzari.

Ta yaya ƙananan carb da abinci mai gina jiki ke ba ƙwaƙwalwa ƙarfi

Ananan abincin carb suna ba kwakwalwarka kuzari ta hanyoyin da ake kira ketogenesis da gluconeogenesis.

Ketogenesis

Glucose yawanci shine babban makashin kwakwalwa. Yourwaƙwalwarka, ba kamar ƙwayoyin ku ba, ba za ta iya amfani da mai a matsayin tushen mai ba.

Koyaya, kwakwalwa na iya amfani da ketones. Lokacin da matakan glucose da insulin suka yi kasa, hanta ne ke samar da sinadarin ketones daga kitse mai mai.

A hakika ana samar da Ketones a cikin adadi kaɗan a duk lokacin da kuka tafi awowi da yawa ba tare da cin abinci ba, kamar bayan cikakken daren bacci.

Koyaya, hanta yana haɓaka samar da sinadarin ketones sosai yayin azumi ko kuma lokacin da cin abinci ya faɗi ƙasa da gram 50 kowace rana ().

Lokacin da aka kawar ko rage girman carbi, ketones na iya bayar da har zuwa 75% na ƙarfin kuzarin ƙwaƙwalwa (3).

Gluconeogenesis

Kodayake yawancin kwakwalwa na iya amfani da ketones, akwai wasu sassan da ke buƙatar glucose yayi aiki. A kan rage ƙarancin abinci mai ƙarancin ƙarfi, ana iya wadatar da wannan gulukos ɗin ta ƙananan ƙananan carbi da aka cinye.

Sauran ya fito ne daga wani aiki a jikinka wanda ake kira gluconeogenesis, wanda ke nufin “yin sabon glucose”. A wannan tsari, hanta yana haifar da glucose don kwakwalwa tayi amfani dashi. Hanta yana yin glucose ta amfani da amino acid, tubalin ginin sunadarai ().

Hanta na iya yin glucose daga glycerol. Glycerol shine kashin baya wanda ke danganta sinadarin mai a cikin triglycerides, yanayin ajiyar jiki na mai.

Godiya ga gluconeogenesis, sassan kwakwalwar da suke buƙatar glucose suna samun wadataccen aiki, koda lokacin da abincin ku yake ragu sosai.

A ƙananan abinci mai ƙarancin abinci, har zuwa 75% na kwakwalwa na iya zama mai huɗu ta ketones. Sauran za'a iya amfani da shi ta hanyar glucose da aka samar a cikin hanta.

Carananan abincin carb / ketogenic da farfadiya

Epilepsy cuta ce da ke tattare da kamuwa da cuta wanda ke da alaƙa da lokutan wuce gona da iri a cikin ƙwayoyin kwakwalwa.

Zai iya haifar da saurin juzu'i da rashin hankali.

Farfadiya na iya zama da matukar wahalar magancewa yadda ya kamata. Akwai nau'ikan kamuwa iri daban-daban, kuma wasu mutanen da ke da yanayin suna da aukuwa da yawa kowace rana.

Kodayake akwai magunguna masu tasiri sosai, waɗannan kwayoyi basu iya gudanar da tasirin kamuwa da cuta cikin kusan 30% na mutane. Nau'in farfadiya wacce ba ta karbar magani ana kiranta farfadiya mai rauni (5).

Dokta Russell Wilder ne ya kirkiro abincin ketogenic a cikin shekarun 1920 don magance farfadiya mai jure wa yara. Abincin sa yana samar da aƙalla 90% na adadin kuzari daga mai kuma an nuna shi yana kwaikwayon fa'idodi masu amfani na yunwa akan kamuwa (6).

Ba a san ainihin hanyoyin da ke tattare da abubuwan da ke haifar da cin abincin ketogenic ba (6).

Carananan carb da zaɓuɓɓukan abinci na ketogenic don magance farfadiya

Akwai nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan irin wadannan nau'ikan nau'ikan nau'ikan karo guda biyu (carb) wadanda zasu iya magance farfadiya. Anan akwai raunin abubuwan macronutrient na yau da kullun:

1. Kayan abincin gargajiya na ketogenic (KD): 2-4% na adadin kuzari daga carbs, 6-8% daga furotin, da kuma 85-90% daga mai ().
2. Abincin Atkins da aka gyara (MAD): 10% na adadin kuzari daga carbs ba tare da iyakancewa akan furotin a mafi yawan lokuta ba. Abincin yana farawa ta hanyar barin gram 10 na carbs kowace rana ga yara da gram 15 na manya, tare da ƙarin ƙaruwa kaɗan idan an jure (8).
3. Matsakaicin sarkar triglyceride ketogenic diet (abincin MCT): Da farko 10% carbs, 20% protein, 60% matsakaiciyar sarkar triglycerides, da 10% sauran mai ().
4. Low glycemic index magani (LGIT): 10-20% na adadin kuzari daga carbs, kusan 20-30% daga furotin, sauran kuma daga mai. Ayyade zaɓin carb ga waɗanda ke da glycemic index (GI) ƙarƙashin 50 (10).

Kayan abincin gargajiya na yau da kullun a cikin farfadiya

Anyi amfani da kayan abinci na yau da kullun (KD) a cibiyoyin kula da farfadiya da yawa. Yawancin karatu da yawa sun sami ci gaba a cikin rabin mahalarta nazarin (, 12,,,).

A cikin nazarin na 2008, yara da aka bi da abinci mai gina jiki na tsawon watanni 3 suna da raguwar kashi 75% cikin ƙananan haɗuwa, a kan matsakaita ().

Dangane da binciken shekara ta 2009, kusan kashi ɗaya bisa uku na yaran da suka amsa abincin suna da kashi 90% ko raguwar kamuwa da cutar ().

A cikin binciken 2020 game da farfadiya mai banƙyama, yara waɗanda suka karɓi abincin ketogenic na gargajiya tsawon watanni 6 sun ga saurin kamuwarsu da 66% ().

Kodayake kayan abinci na yau da kullun na iya yin tasiri sosai ga kamuwa, yana buƙatar kulawa ta kusa da likitan jiji da kuma likitan abinci.

Hakanan zaɓin abinci yana da iyakantacce. Saboda haka, abincin zai iya zama da wahala a bi, musamman ga yara da manya (17).

Abincin Atkins da aka gyara a cikin farfadiya

A lokuta da yawa, cin abincin Atkins (MAD) da aka gyara ya tabbatar da cewa yana da tasiri ko kusan yana da tasiri don kula da farfadowar ƙuruciya a matsayin abincin ketogenic na yau da kullun, tare da raunin sakamako kaɗan (18,, 20,, 22).

A cikin binciken da aka yi na yara 102, 30% na waɗanda suka bi ingantaccen abincin Atkins sun sami kashi 90% ko raguwar kamuwa (20).

Kodayake yawancin karatun da aka yi a cikin yara, wasu manya da ke fama da farfadiya suma sun sami kyakkyawan sakamako tare da wannan abincin (, 24, 25).

A cikin nazarin nazarin 10 da aka kwatanta da abincin ketogenic na yau da kullun da abincin Atkins da aka gyara, mutane sun fi dacewa da tsayawa kan abincin Atkins da aka gyara (25).

Matsakaicin-sarkar triglyceride abinci mai gina jiki a cikin farfadiya

An yi amfani da matsakaiciyar sarkar triglyceride ketogenic diet (abincin MCT) tun daga 1970s. Matsakaicin sarkar triglycerides (MCTs) sune kitsen mai wanda aka samu a cikin man kwakwa da man dabino.

Ba kamar ƙwayoyin triglyceride na dogon lokaci ba, ana iya amfani da MCT don kuzari mai sauri ko samar da kitone ta hanta.

Oilarfin mai na MCT don haɓaka matakan ketone tare da ƙarancin takunkumi akan cin abincin carb ya sanya cin abincin MCT ya zama sanannen madadin sauran ƙananan abincin carb (10,, 27).

Studyaya daga cikin binciken da aka yi a cikin yara ya gano cewa abincin MCT ya kasance mai tasiri kamar abincin ketogenic na yau da kullun wajen kula da kamuwa (27).

The low glycemic index magani cikin farfadiya

Kulawa da ƙananan glycemic index (LGIT) wata hanya ce ta abinci wacce zata iya kula da farfadiya duk da matsakaiciyar tasirin da takeyi akan matakan ketone. An fara gabatar dashi a 2002 (28).

A cikin nazarin 2020 na yara da ke fama da farfadiya, waɗanda suka karɓi abincin LGIT na tsawon watanni 6 ba su da wata illa kaɗan fiye da waɗanda suka karɓi abincin ketogen gargajiya ko kuma abincin Atkins ().

Daban-daban nau'ikan ƙananan carb da kayan abinci na ketogenic suna da tasiri wajen rage kamuwa da cuta ga yara da manya tare da farfadiya mai juriya da ƙwayoyi.

Carananan abincin carb / ketogenic da cutar Alzheimer

Kodayake ba a yi karatu na yau da kullun ba, ya bayyana cewa ƙananan carb da abincin ketogenic na iya zama da amfani ga mutanen da ke da cutar Alzheimer.

Cutar Alzheimer ita ce mafi yawan nau'in lalata. Cuta ce mai ci gaba inda kwakwalwa ke haifar da alamomi da tangles waɗanda ke haifar da ƙwaƙwalwar ajiya.

Yawancin masu bincike sunyi imanin cewa ya kamata a yi la'akari da ciwon sukari "nau'in 3" saboda ƙwayoyin kwakwalwa sun zama masu jure insulin kuma basa iya amfani da glucose yadda yakamata, wanda ke haifar da kumburi (,, 31).

A zahiri, cututtukan rayuwa, mai ƙaddara irin ciwon sukari na 2, shima yana ƙara haɗarin kamuwa da cutar Alzheimer (,).

Masana sun ba da rahoton cewa cutar Alzheimer ta raba wasu sifofi tare da farfadiya, gami da haɓakar ƙwaƙwalwar da ke haifar da kamuwa (,).

A cikin binciken 2009 na mutane 152 da ke fama da cutar Alzheimer, waɗanda suka karɓi ƙarin talla na MCT na tsawon kwanaki 90 suna da matakan ketone da yawa da kuma ci gaba mai mahimmanci a cikin aikin ƙwaƙwalwar idan aka kwatanta da ƙungiyar kulawa ().

A cikin karamin binciken 2018 wanda ya dauki tsawon wata 1, mutanen da suka dauki gram 30 na MCT a rana sun ga kwakwalwar su ta amfani da sinadarin ketone. Inswaƙwalwar su ta amfani da sau biyu da yawa fiye da yadda suke yi kafin binciken ().

Nazarin dabba kuma ya ba da shawarar cewa abinci mai gina jiki na iya zama hanya mai tasiri don ciyar da ƙwaƙwalwar da cutar Alzheimer ta shafa (31, 38).

Kamar yadda yake tare da farfadiya, masu bincike basu da tabbaci kan ainihin hanyar da ke bayan waɗannan fa'idodi masu fa'ida game da cutar Alzheimer.

Theoryaya daga cikin ka'idoji shine cewa ketones suna kare ƙwayoyin kwakwalwa ta hanyar rage nau'in oxygen masu aiki. Waɗannan abubuwan ƙera kuzari ne wanda ke haifar da kumburi (,).

Wata mahangar kuma ita ce, cin abinci mai dauke da kitse, gami da kitsen mai, na iya rage sunadarai masu cutarwa wadanda ke taruwa a kwakwalwar mutane tare da Alzheimer ().

A gefe guda kuma, sake nazarin karatun da aka yi kwanan nan ya tabbatar da cewa yawan cin mai mai cikakken yana da alaƙa da haɗarin haɗarin Alzheimer ().

Bincike har yanzu yana cikin matakan farko, amma kayan abinci na ketogenic da karin kayan MCT na iya taimakawa inganta ƙwaƙwalwar ajiya da aikin kwakwalwa a cikin mutanen da ke da cutar Alzheimer.

Sauran fa'idodi ga kwakwalwa

Kodayake waɗannan ba a yi nazarin su da yawa ba, ƙananan carb da abincin ketogenic na iya samun wasu fa'idodi da yawa ga kwakwalwa:

• Orywaƙwalwar ajiya. Manya tsofaffi da ke cikin haɗarin cutar Alzheimer sun nuna ci gaba a ƙwaƙwalwar ajiya bayan bin ƙarancin abinci mai ƙanƙanci don makonni 6-12. Wadannan karatun ba su da yawa, amma sakamakon yana da ma'ana (, 43).
• Aikin kwakwalwa. Ciyar da berayen tsofaffi da masu kiba abinci mai gina jiki yana haifar da ingantaccen aikin kwakwalwa (44,).
• Hawan jini. Hawan jini a jiki yana haifar da karancin suga a cikin jini kuma yana haifar da lalacewar kwakwalwa. Wannan yanayin an sami nasarar magance shi tare da abinci mai gina jiki (46).
• Ciwon mara. Masu bincike sunyi rahoton cewa ƙananan carb ko abincin ketogenic na iya ba da taimako ga mutanen da ke fama da ƙaura (,).
• Cutar Parkinson. Smallaya daga cikin ƙananan gwajin gwajin bazuwar idan aka kwatanta abincin ketogenic tare da mai ƙanshi mai ƙanshi, babban abincin carb. Mutanen da suka karɓi abinci mai gina jiki sun ga ci gaba da yawa a cikin ciwo da sauran alamun rashin magani na cutar Parkinson ().

Carananan ƙwayoyin carb da ketogenic suna da sauran fa'idodi ga lafiyar ƙwaƙwalwa. Suna iya taimakawa inganta ƙwaƙwalwar ajiya a cikin tsofaffi, sauƙaƙe alamun ƙaura, da rage alamomin cutar Parkinson, don ambata fewan.

Matsaloli masu yuwuwa tare da ƙananan carb da abincin ketogenic

Akwai wasu sharuɗɗa waɗanda ba a ba da shawarar ƙarancin carb ko abincin ketogenic ba. Sun hada da pancreatitis, gazawar hanta, da wasu cututtukan jini da ba safai ba ().

Idan kuna da kowane irin yanayin kiwon lafiya, kuyi magana da likitanku kafin fara abincin ketogenic.

Sakamakon sakamako na ƙananan carb ko abincin ketogenic

Mutane suna amsa ƙananan carb da abincin ketogenic ta hanyoyi daban-daban. Anan akwai ƙananan tasirin illa:

• Maɗaukakin cholesterol. Yara na iya fuskantar haɓakar ƙwayar cholesterol da ƙwanƙwasa matakan triglyceride. Koyaya, wannan na iya zama na ɗan lokaci kuma baya bayyana ya shafi lafiyar zuciya (, 52).
• Dutse na koda. Dutse na koda ba sananne bane amma ya faru a cikin wasu yara waɗanda ke shan maganin ketogenic rage cin abinci don farfadiya. Yawancin lokaci ana sarrafa duwatsun koda tare da citrate na potassium ().
• Maƙarƙashiya Maƙarƙashiya ta zama ruwan dare gama gari tare da abincin ketogenic. Wata cibiyar kula da jinya ta bayar da rahoton cewa kashi 65% na yara sun samu maƙarƙashiyar. Yana da sauƙin sauƙaƙa tare da masu sanyin ɗabaƙi ko canje-canjen abincin ().

Yaran da ke fama da farfadiya daga ƙarshe su daina cin abinci mai gina jiki da zarar an shawo kan kamuwa da cuta.

Studyaya daga cikin binciken ya kalli yaran da suka share tsawon shekaru 1.4 a kan abincin ketogenic. Yawancinsu basu sami wani mummunan sakamako na dogon lokaci ba sakamakon (54).

Abincin mai ƙarancin abinci mai gina jiki yana da aminci ga yawancin mutane, amma ba kowa ba. Wasu mutane na iya haifar da sakamako masu illa, wanda yawanci na ɗan lokaci ne.

Nasihu don daidaitawa da abincin

Lokacin canzawa zuwa ƙananan carb ko abincin ketogenic, zaku iya fuskantar wasu cutarwa.

Kuna iya samun ciwon kai ko jin kasala ko saukin kai na daysan kwanaki. Wannan ana kiransa da "keto mura" ko "low carb mura."

Anan ga wasu shawarwari don samun lokacin karbuwa:

• Tabbatar samun isasshen ruwa. Sha aƙalla aƙalla 68 (lita 2) na ruwa a rana don maye gurbin asarar ruwa da galibi ke faruwa a matakan farko na kososis.
• Ci gishiri da yawa. Gramsara giram 1-2 na gishiri kowace rana don maye gurbin adadin da aka rasa a cikin fitsarinku lokacin da carbi ya ragu. Shan romo zai taimake ka ka sadu da yawan sinadarin sodium da na ruwa.
• Plementarin tare da potassium da magnesium. Ku ci abincin da ke dauke da sinadarin potassium da magnesium don hana ciwon tsoka. Avocado, yogurt na Girka, tumatir, da kifi suna da kyau.
• Matsakaita aikin motsa jikin ku. Kar a motsa jiki sosai na akalla sati 1. Yana iya ɗaukar weeksan makonni don zama cikakke mai dacewa. Kada ka matsa kanka a cikin motsa jiki har sai kun ji a shirye.

Daidaitawa zuwa ƙaramin ƙaramin carbi ko abincin ketogenic yana ɗaukar ɗan lokaci, amma akwai waysan hanyoyin da za a sauƙaƙa sauyin.

Layin kasa

Dangane da shaidar da ake da ita, abinci mai gina jiki zai iya samun fa'ida ga ƙwaƙwalwa.

Hujja mafi ƙarfi tana da alaƙa da maganin farfadiya mai jure wa ƙwayoyi a cikin yara.

Akwai kuma shaidar farko da ke nuna cewa abincin ketogenic na iya rage alamun cututtukan Alzheimer da na Parkinson. Bincike yana gudana game da tasirin sa akan mutanen da ke da waɗannan da sauran rikicewar kwakwalwa.

Bayan lafiyar kwakwalwa, akwai kuma karatun da yawa da ke nuna cewa ƙananan carb da kayan abinci na ketogenic na iya haifar da asarar nauyi da taimakawa sarrafa ciwon sukari.

Wadannan abincin ba na kowa bane, amma suna iya samar da fa'idodi ga mutane da yawa.