Ingabe i-keto diet isebenza kuwo wonke umuntu?

Ukuphila kahle

Uma ungakezwa ngokudla kwe-keto manje, mhlawumbe kuphephile ukusho ukuthi ukuhambisana nezindlela zakamuva zezempilo akuyona into yakho ngempela. Kusukela kumawebhusayithi wezempilo kanye nomagazini wehhovisi likadokotela kuya kokuphakelayo kwe-Twitter kwama-celebs akho owathandayo, ukudla bekukhona yonke indawo eminyakeni emibili edlule.

Yize ijaji lisaphumile kakhulu ezinzuzweni ze-keto, kuvame ukubhekwa njengempendulo yemikhuleko yawo wonke umuntu yokwehlisa isisindo. Kepha kuyakwenza ukudla kwe-keto kusebenza kuwo wonke umuntu? Ngeshwa, ochwepheshe bezokudla bathi cha. Kungaba yimingcele, kube nzima ukuyigcina, futhi kube yimpilo kwabanye abantu.

Uma ucabanga ukuyizama, nakhu okumele ukwazi.

Kuyini ukudla kwe-keto?

Ukudla kwe-ketogenic kwakhiwa ngama-1920s njenge- ukwelashwa kwesifo sokuwa , ngokusho kwesazi sokudla esibhalisiwe uLainey Younkin, umnikazi we Lainey Younkin Nutrition . Manje, u-Younkin uthi, kungukudla okuthandwayo okususelwa ekubekeni umzimba wakho ku-ketosis, inqubo yokushisa amaseli amafutha emandla.

Ngabe i-keto iyasebenza?

Abaxhasi be-keto bathi indlela ephansi ye-carb, enamafutha amaningi ingaholela ekunciphiseni kwesisindo. Abantu bayancipha, uyavuma u-Younkin. Kepha bangasigcina leso sisindo futhi bangalandela i-keto yesikhathi eside? Kubantu abaningi, impendulo yaleyo mibuzo ingucha. Ngamanye amagama, akusilo ngempela uhlobo lokushintsha unomphela kwendlela onethemba lokuyizuza.

Ochwepheshe abaningi bezempilo bakhathazeka ngohlobo lokudla okwedlulele, olubeka ama-carbohydrate ngaphansi kwama-gramu angama-50 ngosuku futhi kungaholela ekushodeni kokudla.

Ubani okufanele azame ukudla kwe-keto?

Ngakho ngubani kuyinto umuntu olungele ukhetho lwe-keto? Kungasebenza ngenhloso yezokwelapha kubantu abanokuquleka. (Ngeminye imininingwane ngokuxhumana phakathi kwesifo sokuwa ne-keto, lokhu Ukubuyekezwa kuka-2019 phakathi Imingcele kuNeuroscience kudiliza ucwaningo oluningi olufanele.)

Ngokusho kwengcwethi yezokudla ebhalisiwe uDanielle Schaub, umphathi wezokupheka kanye nowezokudla we Ukudla Kwendawo , ukudla kungasiza futhi abantu ababheke ku:

• ukuthuthukisa noma ukusetha kabusha ukuzwela kwe-insulin yabo;
• ukuthuthukisa ama-biomarker ezempilo, njengengcindezi yegazi;
• noma wehlise isisindo noma amafutha omzimba ngempilo yokuhlala phansi.

Ubani okungafanele azame ukudla keto?

Ehlangothini le-flip, kunamaqembu amaningana abantu okungafanele BENZE i-keto, nge-Schaub ngayinye. Kubandakanya:

• abantu abafuna ukunciphisa isisindo ngokushesha ngaphandle kokuba necebo lokuthi basigcina kanjani isisindo somzimba isikhathi eside;
• noma ngubani onobudlelwano obubi nokudla kanye / noma amaphethini okudla angaphazamisekile;
• abasubathi abasezingeni eliphakeme;
• nanoma ngubani one-pancreatitis, ukwehluleka kwesibindi, ukuphazamiseka kwezinso, noma okunye ukuphazamiseka kwemetabolism yamafutha;
• Iziguli ezinesifo sikashukela ezike zatholakala zine-ketoacidosis yesifo sikashukela.

Njengokudla okuningi okunemikhawulo, izingane nabesifazane abakhulelwe noma abancelisayo kufanele futhi bagweme i-keto ngaphandle kwalapho beyalelwe ngenye indlela odokotela babo.

Ukudla okunomsoco nesifo sikashukela

Kungenzeka ukuthi uqaphele ukuthi abantu abafuna ukwenza ngcono ukuzwela kwabo kwe-insulin bavame ukuba ngabakhethelwa okuhle ekudleni kwe-keto; ngokwejwayelekile, lokhu kubhekiswa ku- abantu abanesifo sikashukela , yize kungewona wonke umuntu onesifo sikashukela okufanele azame i-keto.

OKUSHIWO: Ukuguqula ama-prediabetes ngokudla

Iziguli ezinesifo sikashukela sohlobo 1 kufanele ziqaphele kakhulu ukudla okune-keto ngoba inqubo ye-ketosis ingakhuphula ubungozi besifo sikashukela ketoacidosis , isimo esiyingozi kakhulu esingaholela ekulalisweni nasekubulaweni, kusho uLaila Tabatabai, MD, ongudokotela osebenza endocrin eHouston Methodist.

Iziguli ezinesifo sikashukela sohlobo 2, noma kunjalo, zingazuza kalula ekudleni keto. UDkt. Tabatabai uthi ukwehla kwe-carbs kanye nokwehla kwesisindo jikelele ku-keto kusho ukuthi umzimba wakho udinga i-insulin encane, nayo esiza ukuzinzisa amazinga eglucose egazini.

Kodwa lokho akusho ukuthi kufanele uqale i-keto ASAP uma unesifo sikashukela sohlobo 2. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwesikhashana kwesidlo se-keto kungasiza iziguli ezinesifo sikashukela sohlobo 2 ukwehlisa isisindo [kodwa thina] asikabi nemininingwane yesikhathi eside ngokuphepha nokusebenza kwaso, kugcizelela uDkt. Tabatabai.

TO Ukubuyekezwa kuka-2019 yocwaningo lwakamuva ngohlobo lwesifo sikashukela se-2 kanye nokudla okuphansi kwe-carb okushicilelwe ku Izakhamzimba kukhombisa ukuthi iningi lezifundo ezenziwa zahlala izinyanga ezimbalwa (eyodwa, ishicilelwe kufayela le- Ijenali yaseMelika Yezempilo Yomtholampilo , yathatha amasonto angama-52 ). Yize imiphumela iba mihle esikhathini esifushane, zonke iziguli ezinesifo sikashukela — noma ngabe ziluhlobo 1 noma uhlobo 2 — kufanele zikhulume nodokotela bazo ngaphambi kokuqala i-keto diet.

Yini ongakudla ku-keto

Ukudla i-keto kusho ukukhetha ukudla okunama-carbs amancane namafutha amaningi… kepha lokho akulula njalo njengoba kuzwakala njalo. AmaCarbs awacathami nje kumastas ocwengiwe nezinkwa; ukudla okuningi okunempilo, njengezithelo nemifino, kune-carbs (kanye nenqwaba yamavithamini namaminerali adingekayo).

Nasi isibonelo sokunye ukudla okudumile kwe-keto:

• Inyama yenkukhu
• Amaqanda
• Imikhiqizo yobisi efana noshizi, i-yogurt yamaGrikhi, i-cottage shizi, nokhilimu oshaywayo
• Imifino ephansi ye-carb njengesipinashi, ukholifulawa namakhowe
• Ukotapeya
• Ibhotela yamantongomane
• Bacon, jerky, kanye nesoseji
• Amantongomane, imbewu, namafutha we-monounsaturated

Ngoba abantu abaningi benza i-keto njengamanje, akukho ukushoda kwezindlela zokupheka ezinikeza imininingwane yokudla-kepha ukudla i-keto kusadinga ukuhlelwa nokulungiswa okuningi ngokucophelela.

Ukungalahli isisindo ku-keto?

Njengesikhumbuzo, inhloso nge-keto ukubeka umzimba wakho esimweni se-ketosis eshisa amafutha ngokususa kakhulu ama-carbs. USchaub uthi abanye abantu bazofinyelela ku-ketosis ngemuva kwesonto elilodwa, kanti abanye bangathatha isikhashana.

Uma ususe-ketosis, uma usebenzisa ama-calories ambalwa kunalawo owasebenzisayo, uzoshisa amafutha omzimba bese wehlisa isisindo, uyachaza.

Kodwa-ke, kungenzeka ngokuphelele ukuba sesimweni se-ketosis futhi hhayi ukuncipha emsimbeni. USchaub uthi uma ufaka i-ketosis kodwa uqhubeke nokudla ukudla okwanele ukumboza izidingo zakho zamandla, umzimba wakho ngeke uqale ukushisa amaseli amafutha ukuthola amandla ngoba kumane nje akudingekile. Usadinga ukushoda kwekhalori ukunciphisa umzimba, i-ketosis noma cha.

Kunesinye futhi isizathu sokuthi kungani ungazithola ungalahli isisindo ku-keto noma, okubi kakhulu, ukuzuza isisindo: ukudla ukudla okunamafutha kakhulu. Njengoba i-keto yokudla inamafutha amaningi namafutha anesisindo esiningi kakhulu, uSchaub uthi uzoba nesisindo uma uku-calorie ngokweqile kungakhathalekile ukuthi lawo makhalori avelaphi. (Ngamanye amagama, i-keto akuyona ipasi lokungena mahhala kuma-burger okudla okusheshayo usuku lonke.)

Okubalulekile: i-keto ayisebenzi kuwo wonke umuntu

I-Keto ingasebenzela abanye abantu, futhi kunezinzuzo zokuba ku-ketosis noma ngabe awulahli amakhilogremu; ISchaub ithi ingathuthukisa ukuzwela kwe-insulin futhi yehlise umfutho wegazi. Kepha alukho ucwaningo oluningi mayelana ne-keto okwamanje ukufakazela izimangalo zayo. Asazi imiphumela yokulandela i-keto yesikhathi eside ngoba iningi lezifundo ekudleni ziyisikhathi esifushane esimweni sokwelashwa kwesifo sokuwa, kuchaza u-Younkin.

Okushoyo, ukudla ngokuhlakanipha. I-Keto kungaba nzima ukunamathela kuyo futhi iningi lezazi zokudla lithanda ukuthi abantu bathathe imikhuba yokudla abangazibophezela kuyo isikhathi eside ukuthola izinzuzo zezempilo ezilungile.