Menene Ketosis, kuma Shin Yana da Lafiya?

Wadatacce

• Menene ketosis?
• Ketones na iya samarda kuzari ga kwakwalwa
• Ketosis ba ɗaya bane da ketoacidosis
• Tasirin cutar farfadiya
• Tasiri kan rage nauyi
• Sauran amfanin kiwon lafiya na ketosis
• Shin ketosis yana da mummunan tasirin lafiya?
• Layin kasa

Ketosis shine yanayin yanayin rayuwa.

Ya ƙunshi jiki yana samar da jikin ketone daga mai kuma amfani dasu don kuzari maimakon carbs. Kuna iya shiga cikin kososis ta bin ƙananan ƙananan ƙwayoyi, mai ƙoshin abinci mai gina jiki ().

Abincin abinci na ketogenic zai iya taimaka muku rasa nauyi. A cikin gajeren lokaci, zaku iya rasa nauyi da sauri, saboda yana rage shagunan jiki na glycogen da ruwa.

A cikin dogon lokaci, yana iya dankwafar da sha'awarka wacce ke haifar da rage cin kalori.

Baya ga ba da gudummawa ga raunin nauyi, ketosis na iya samun fa'idodi da dama na kiwon lafiya, kamar rage haɗari a cikin yara masu fama da farfadiya ().

Ketosis yana da matukar rikitarwa, amma wannan labarin yayi bayanin menene kuma yadda zai amfane ku.

Menene ketosis?

Ketosis wani yanayi ne na rayuwa wanda a ciki akwai yawan ƙwayoyin ketones a cikin jini. Wannan yana faruwa lokacin da mai ke samar da mafi yawan mai ga jiki, kuma akwai iyakantaccen damar samun glucose. Glucose (sukarin jini) shine tushen man da aka fi so don yawancin sel a jiki.

Ketosis galibi yana haɗuwa da ketogenic da ƙananan abincin carb. Hakanan yana faruwa yayin ciki, yarinta, azumi da yunwa (,,,).

Don kososis don farawa, gabaɗaya kuna buƙatar cin ƙasa da gram 50 na carbs kowace rana kuma wani lokacin kamar ƙasa da gram 20 kowace rana. Koyaya, yawan cin abinci na carb wanda zai haifar da kososis ya banbanta tsakanin mutane.

Don yin wannan, kuna buƙatar cire wasu kayan abinci daga abincinku, kamar:

• hatsi
• alewa
• abubuwan sha mai laushi

Hakanan dole ne ku yanke baya:

• legumes
• dankali
• 'ya'yan itace

Lokacin cin abinci mai ƙarancin abinci, matakan insulin na hormone suna sauka kuma ana fitar da acid mai ƙima daga shagunan mai mai mai yawa.

Da yawa daga cikin wadannan kayan mai an kai su cikin hanta, inda suke yin iskancin da jujjuyawar jiki zuwa juji (ko jikin ketone). Wadannan kwayoyin zasu iya samarda kuzari ga jiki.

Ba kamar ƙwayoyin mai ba, ketones na iya ƙetare shingen kwakwalwar jini da samar da kuzari ga ƙwaƙwalwar idan babu glucose.

Ketosis wani yanayi ne mai saurin canzawa inda ketones ya zama muhimmiyar hanyar samar da kuzari ga jiki da ƙwaƙwalwa. Wannan na faruwa lokacin da shan carb da matakan insulin suka yi ƙasa.

Ketones na iya samarda kuzari ga kwakwalwa

Rashin fahimta ce gama gari cewa kwakwalwa baya aiki ba tare da carbi mai ci ba.

Gaskiya ne cewa an fi son glucose kuma wasu ƙwayoyin a cikin kwakwalwa suna iya amfani da glucose kawai don mai.

Koyaya, babban ɓangaren kwakwalwar ku na iya amfani da kitson don kuzari, kamar lokacin yunwa ko lokacin da abincin ku yayi ƙarancin carbi ().

A zahiri, bayan kwana uku kawai na yunwa, kwakwalwa na samun 25% na kuzarin ta daga ketones. Yayin yunwa na dogon lokaci, wannan lambar ta tashi kusan 60% (,).

Bugu da ƙari, jikinku na iya amfani da furotin ko wasu ƙwayoyin don samar da glucose wanda ƙwaƙwalwar ke buƙata yayin kososis. Ana kiran wannan aikin gluconeogenesis.

Ketosis da gluconeogenesis suna da cikakkiyar damar cika buƙatun ƙarfin ƙwaƙwalwa.

Anan akwai ƙarin bayani game da abincin ketogenic da kwakwalwa: Ta yaya -ananan-Carb da Kayan Ketogenic ke Booarfafa lafiyar Brain.

Lokacin da kwakwalwa ba ta samun isasshen glucose, zai iya amfani da ketones don kuzari. Glucose wanda yake buƙata har yanzu ana iya samar dashi daga furotin ko wasu hanyoyin.

Ketosis ba ɗaya bane da ketoacidosis

Mutane galibi suna rikita rikicewa da cutar ketoacidosis.

Duk da yake kososis wani bangare ne na ci gaba na al'ada, ketoacidosis yanayi ne mai hatsari na rayuwa wanda zai iya zama larura idan ba a kula da shi ba.

A cikin ketoacidosis, an kwarara hanyoyin jini tare da musamman babban matakan glucose (sukarin jini) da ketones.

Idan hakan ta faru, to jinin ya zama acid, wanda yake da lahani sosai.

Ketoacidosis galibi yana haɗuwa da nau'in ciwon sukari na 1 da ba a sarrafawa ba. Hakanan yana iya faruwa ga mutanen da ke da ciwon sukari na 2, kodayake wannan ba shi da yawa ().

Bugu da ƙari, mummunar shan giya na iya haifar da ketoacidosis ().

Ketosis wani yanayi ne na rayuwa mai saurin rayuwa, yayin da ketoacidosis wani yanayi ne na rashin lafiya wanda galibi ana ganin sa a cikin ciwon sukari na 1 wanda ba a sarrafa shi da kyau.

Tasirin cutar farfadiya

Cutar farfadiya cuta ce ta ƙwaƙwalwa da ke saurin kamuwa da cututtuka.

Yanayi ne na yau da kullun game da jijiyoyin jiki, wanda ya shafi kusan mutane miliyan 70 a duk duniya ().

Yawancin mutanen da ke fama da farfadiya suna amfani da magungunan hana kamuwa da cuta don taimaka wajan kamuwa. Koyaya, kusan 30% na mutane suna ci gaba da kamuwa duk da amfani da waɗannan magunguna ().

A farkon 1920s, an gabatar da abincin ketogenic a matsayin magani ga farfadiya a cikin mutanen da ba su amsa maganin ƙwayoyi ().

Da farko an yi amfani da shi a cikin yara, tare da wasu nazarin da ke nuna fa'idodi. Yaran da yawa da ke da cutar farfadiya sun ga raguwa mai yawa a yayin kamuwa da abinci mai gina jiki, wasu kuma sun ga cikakkiyar gafara (,,,).

Abincin Ketogenic na iya rage tasirin farfadiya, musamman a cikin yara masu farfadiya waɗanda ba sa karɓar jiyya ta al'ada.

Tasiri kan rage nauyi

Abincin ketogenic shine sanannen abincin rage nauyi, kuma bincike ya nuna yana iya yin tasiri ().

Wasu nazarin sun gano cewa abincin ketogenic sun fi taimakawa ga rarar nauyi fiye da abincin mai ƙarancin mai (,,).

Studyaya daga cikin binciken ya ba da rahoton sau biyu na asarar nauyi fiye da sau biyu ga mutane a kan abinci mai gina jiki, idan aka kwatanta da waɗanda ke kan ƙananan mai, ƙayyadadden abincin kalori ().

Mene ne ƙari, mutane suna jin ƙarancin yunwa kuma suna cike da ƙoshin abinci mai gina jiki, wanda ake dangantawa da kososis. Saboda wannan, ba lallai ba ne a ƙidaya adadin kuzari a kan wannan abincin (,).

Koyaya, sanannen sananne ne cewa bin abinci yana da mahimmanci ga nasarar dogon lokaci. Wasu mutane na iya zama da sauƙi a bi tsarin abincin ketogenic, yayin da wasu na iya samun rashin ci gaba.

Wasu bincike suna nuna cewa abincin keto bazai zama hanya mafi kyau don rasa nauyi ba. Mawallafin nazarin 2019 sun yanke shawara cewa bai fi sauran abincin da ke taimaka wa mutane su rasa nauyi ba, kuma ƙila ba shi da takamaiman fa'idodi ga mutanen da ke da nakasar rayuwa (26).

Detailsarin bayani a nan: Abincin Ketogenic don Rage Kiba da Yaƙar Cututtuka.

Wasu nazarin suna nuna cewa abincin ketogenic na haifar da asarar nauyi fiye da abincin mai ƙarancin mai. Additionari ga haka, mutane suna jin ƙarancin yunwa da ƙoshi.

Sauran amfanin kiwon lafiya na ketosis

Wasu masana kimiyya sun ba da shawarar cewa ketosis da abincin ketogenic na iya samun wasu tasirin warkewa, kodayake yana da daraja a lura cewa ba duk masana ne suka yarda da wannan ba,, 26).

• Cututtukan zuciya: Wasu tsofaffin karatuttukan karatu suna ba da shawarar cewa rage ƙwayoyin cuta don cimma kososis na iya inganta halayen haɗarin cututtukan zuciya kamar su triglycerides na jini, duka cholesterol, da HDL cholesterol. Koyaya, nazarin 2019 ya lura cewa mutanen da ke cin abinci mai ƙarancin ƙarancin abinci na iya rasa wadataccen abinci mai ƙoshin zuciya, kamar ƙwaya da ƙwaya mai yawa (26,,).
• Rubuta ciwon sukari na 2: Abincin na iya inganta ƙwarewar insulin da wasu halayen haɗari waɗanda zasu iya haifar da ciwon sukari na 2, gami da kiba (,,).
• Cutar Parkinson: Wani karamin binciken ya gano cewa alamun cutar ta Parkinson sun inganta bayan kwanaki 28 akan abincin ketogenic ().

Ketosis da abincin ketogenic na iya taimakawa tare da yawan cututtukan cututtuka.

Shin ketosis yana da mummunan tasirin lafiya?

Duk da yake cin abincin ketogenic na iya samun fa'ida ga lafiyar jiki da asarar nauyi, hakanan yana iya haifar da wasu illa.

Abubuwan da ke faruwa na ɗan gajeren lokaci sun haɗa da ciwon kai, gajiya, maƙarƙashiya, yawan matakan cholesterol, da warin baki (,), amma waɗannan galibi suna ɓacewa cikin daysan kwanaki ko makonni da fara abinci.

Hakanan, ana iya samun haɗarin haɓaka duwatsun koda (,,).

Yayinda ake shayarwa, wasu mata sun sami ketoacidosis, wataƙila saboda ƙarancin carb ko abincin ketogenic (,,).

Mutanen da ke shan magungunan rage sikari ya kamata su tuntuɓi likita kafin su gwada cin abincin ketogenic, saboda abincin na iya rage buƙatar magani.

Wani lokaci abincin ketogenic yana da ƙananan fiber. Saboda wannan dalili, yana da kyau a tabbatar da cin yalwar fiber, ƙananan kayan lambu na carb.

Wadannan shawarwari masu zuwa zasu iya taimaka muku ku kasance cikin ƙoshin lafiya yayin kososis ():

• Sha ruwa mai yawa, musamman ruwa.
• Yi magana da likitanka kafin fara abincin kuma bi shawarar su.
• Kula da aikin koda yayin bin abincin.
• Nemi taimako idan kuna da damuwa game da mummunan sakamako.

Ketosis na iya zama da amfani ga wasu mutane, amma ya kamata ka tambayi likitanka kafin ka sauya zuwa tsarin cin abinci mai ƙananan ƙarancin abinci, idan bai dace maka ba.

Ketosis yana da lafiya ga yawancin mutane. Koyaya, wasu mutane na iya fuskantar illoli, gami da warin baki, ciwon kai, da maƙarƙashiya.

Layin kasa

Ketosis wani yanayi ne na rayuwa wanda za'a iya samu ta hanyar bin abincin ketogenic.

Yana iya samun fa'idodi iri-iri na lafiya, gami da:

• asarar nauyi
• ƙananan matakan sukarin jini
• rage raguwa a cikin yara masu cutar

Koyaya, bin tsayayyen abinci don haifar da kososis na iya zama da wahala sosai, kuma akwai wasu illa mara kyau. Bugu da ƙari, ba duk masu bincike ba ne suka yarda cewa cin abinci na keto shine hanya mafi kyau don rage nauyi.

Ketosis ba na kowa bane, amma zai iya amfanar wasu mutane.

Kuna iya samun ƙarin bayani game da abincin ketogenic akan wannan shafin: Abincin Ketogenic 101: Jagoran Mafarin Cikakken.

Aboutari game da ketosis:

• 10 Alamomi da Ciwon Cutar da Kuna Cikin Ketosis
• Shin Ketosis yana da lafiya kuma yana da illa?