Ukuzila ukudla okungapheli
Ukuzila Ukudla Kwezikhawu Emuva Emtholampilo. Kubantu abaningi, ukuzila ukudla usuku lonke bese udla isidlo sakusihlwa esimnandi kuyisu elingcono kakhulu losuku lokuzila ukudla. Isabelo sekhalori encane ngezikhathi ezisheshayo singama-calories angu-500-600. Ukudla okukodwa okungamakhalori angama-500 kungaba namandla kakhulu, kodwa ungase ukwazi ukuba nokudla okuncane uma uzama ukusabalalisa amakhalori ngaphezu kwesidlo sakusihlwa, sasemini nesasekuseni. Nokho, amadoda nabesifazane abaningi bathola ukuthi ukudla okuncane nje kwelapha indlala isikhashana futhi empeleni kubenza balambe usuku lonke. Ngakho-ke ngokuvamile kungcono kakhulu ukugwema ukudla okulula ngezinsuku ezisheshayo futhi wonge ama-calories akho uze uthole ukudla okunempilo okugcwele.
Ngaphezu kokuba lula kubantu abaningi, ukuzila ukudla okungapheli nakho kuphumelela kakhulu ekunciphiseni isisindo, njengoba uzobe uzile ukudla isikhathi eside. Ucwaningo olubuzwe ngezinto ezithinta ukwehla kwesisindo ekudleni okungu-5:2 lukufakazele lokhu. Ukuhlaziywa kohlu lwemibuzo yethu yenhlolovo kutholwe ukuthi ukuzila ukudla amahora angaphezu kwama-20 ngosuku lokuzila ukudla kwaholela ekwehleni kwesisindo esikhulu kunokuzila ukudla okungaphansi kwamahora ayi-16. Ziningi izincazelo zesayensi ezingaba khona zokuthi kungani lokhu kungaba. El Paso Chiropractor uDkt Alex Jimenez uchaza futhi unikeze ukuqonda ngale ndlela yokudla elokhu ikhona kusukela ekuqaleni kwesikhathi.
by UDkt Alex Jimenez | Anti Aging, Ubuhlungu Bokubuyela Emuva, Ubuhlungu obungapheliyo, Ukudla, Ukuzila, Umuthi Osebenzayo, Impilo, Medicine kubobonke, Integrative Functional Wellness, Imithi Edidiyelwe, Ukuzila ukudla okungapheli, Imvelo yemvelo, Nutrition, ProLon, Izixazululo, Weight Loss, Ubuhle
Ubuhlungu obungapheli yinkinga evamile yezempilo ethinta abantu abaningi e-United States. Nakuba izimo zezokwelapha eziningana, njenge-fibromyalgia kanye ne-myofascial pain syndrome, zingabangela ubuhlungu obungapheli, zingase futhi zithuthuke ngenxa yezinye izinkinga zezempilo ezihlukahlukene. Ucwaningo luye lwathola ukuthi ukuvuvukala okusakazekile kuyimbangela ehamba phambili yobuhlungu obungapheli. Ukuvuvukala kuyindlela yokuzivikela yemvelo ekulimaleni, ekuguleni, noma ekuthelelekeni. Kodwa, uma inqubo yokuvuvukala iqhubeka isikhathi eside, ingaba yinkinga.
Ukuvuvukala kubonisa amasosha omzimba ukuthi alulame futhi alungise izicubu ezilimele kanye nokuzivikela kumabhaktheriya nama-virus. Njengoba kushiwo ngenhla, noma kunjalo, ukuvuvukala okungapheli kungabangela izinkinga ezihlukahlukene zezempilo, kuhlanganise nezimpawu zobuhlungu obungapheli. Ukuguqulwa kwendlela yokuphila enempilo kungasiza ekulawuleni ubuhlungu obungapheli, kodwa okokuqala, ake siqonde izimbangela ezivamile zobuhlungu obungapheli.
Kuyini I-Acute Inflammation?
Ukuvuvukala okunamandla, ngokwesibonelo, kwenzeka ngemva kokulimala noma into elula njengomphimbo obuhlungu. Kuyimpendulo yemvelo enemiphumela emibi, okusho ukuthi isebenza endaweni lapho kutholakala khona inkinga yezempilo. Izimpawu ezivamile zokuvuvukala okunamandla zihlanganisa ukuvuvukala, ububomvu, ukufudumala, ubuhlungu nokulahlekelwa umsebenzi, njengoba kushiwo yi-National Library of Medicine. Lapho kuvela ukuvuvukala okunamandla, imithambo yegazi iyanwebeka okubangela ukugeleza kwegazi kwande, futhi amangqamuzana amhlophe egazi endaweni elimele akhuthaze ukululama.
Ngesikhathi sokuvuvukala okukhulu, ama-compounds abizwa ngokuthi ama-cytokines akhishwa izicubu ezilimele. Ama-cytokines asebenza “njengezimpawu eziphuthumayo” eziletha amangqamuzana okuzivikela omzimba womuntu siqu, kanye namahomoni nezakhi eziningi ezakhamzimba ukulungisa inkinga yezempilo. Ukwengeza, izinto ezifana nama-hormone, ezaziwa ngokuthi i-prostaglandin, zenza amahlule egazi aphulukise izicubu ezilimele, futhi lokhu kungase kubangele imfiva nobuhlungu njengengxenye yenqubo yokuvuvukala. Njengoba umonakalo noma ukulimala kubuya, ukuvuvukala kuyadamba.
Kuyini Ukuvuvukala Okungapheli?
Ngokungafani nokuvuvukala okunamandla, ukuvuvukala okungapheli kunemiphumela yesikhathi eside. Ukuvuvukala okungapheli, okwaziwa nangokuthi ukuvuvukala okuqhubekayo, kukhiqiza amazinga aphansi okuvuvukala kuwo wonke umzimba womuntu, njengoba kuboniswa ukwanda kwezimpawu zesimiso sokuzivikela ezifweni ezisegazini nezicubu zamangqamuzana. Ukuvuvukala okungapheli kungase futhi kubangele ukuqhubekela phambili kwezifo nezimo ezihlukahlukene. Amazinga aphakeme okuvuvukala ngezinye izikhathi angase aqale ngisho noma kungekho kulimala, ukugula, noma ukutheleleka, okungase futhi kubangele amasosha omzimba ukuba asabele.
Ngenxa yalokho, amasosha omzimba womuntu angase aqale ukuhlasela amangqamuzana anempilo, izicubu, noma izitho zomzimba. Abacwaningi basazama ukuqonda imiphumela yokuvuvukala okungapheli emzimbeni womuntu kanye nezindlela ezihilelekile kule nqubo yokuzivikela yemvelo. Ngokwesibonelo, ukuvuvukala okungapheli kuye kwahlotshaniswa nezinkinga ezihlukahlukene zezempilo, njengesifo senhliziyo, nesifo sohlangothi.
Omunye umbono usikisela ukuthi lapho ukuvuvukala kuhlala emithanjeni yegazi, kungakhuthaza ukunqwabelana koqweqwe lwegazi. Ngokusho kwe-American Heart Association, noma i-AHA, uma amasosha omzimba ehlonza i-plaque njengomhlaseli wangaphandle, amangqamuzana egazi amhlophe angazama ukuvala i-plaque etholakala egazini eligeleza emithanjeni. Lokhu kungakha ihlule legazi elingase livimbe ukugeleza kwegazi liye enhliziyweni noma ebuchosheni, kubangele ukuthi lingazinzi futhi liqhume. Umdlavuza ungenye inkinga yezempilo ehambisana nokuvuvukala okungapheli. Ngaphezu kwalokho, ngokweNational Cancer Institute, ukulimala kweDNA kungabangelwa ukuvuvukala okungapheli.
Ukuvuvukala okuqhubekayo, okuphansi ngokuvamile akubi nazo izimpawu, kodwa ochwepheshe bezokunakekelwa kwempilo bangabheka iphrotheni esabelayo ku-C, noma i-CRP, eyaziwa ngokuthi i-lipoic acid, umaka wokuvuvukala okutholakala egazini. Amazinga aphakeme e-CRP ahlotshaniswa nengozi eyengeziwe yesifo senhliziyo. Amazinga e-CRP aphakeme angase atholakale ezinkingeni ezingapheli ezifana ne-lupus noma i-rheumatoid arthritis.
Endabeni yezinye izimo ezingapheli, njenge-fibromyalgia, isimiso sezinzwa sisabela ngokweqile ekukhuthazeni okuthile, noma kunjalo, ukuvuvukala okubangela izimpawu zobuhlungu obungapheli. Ngokuzithoba, cishe akunakwenzeka ukusho umehluko phakathi kobuhlungu obungapheli obubangelwa isimiso sezinzwa esizwela ngokweqile kanye nobuhlungu obungapheli obubangelwa ukuvuvukala okusakazekile. Ngaphandle kokufuna izinkomba egazini, ukudla komuntu, indlela yokuphila, kanye nokuchayeka emvelweni, nakho kungakhuthaza ukuvuvukala okungapheli.
Ukuvuvukala kuyindlela yokuzivikela yemvelo yamasosha omzimba ekulimaleni, ekuguleni, noma ekuthelelekeni. Nakuba le mpendulo yokuvuvukala ingasiza ukuphulukisa nokulungisa izicubu, ukuvuvukala okungapheli, okusabalele kungabangela izinkinga ezihlukahlukene zezempilo, kuhlanganise nezimpawu zobuhlungu obungapheli. Ukulinganisela ukudla okunomsoco, okuhlanganisa izinhlobonhlobo zokudla nokuzila ukudla, kungasiza ekunciphiseni ukuvuvukala. Ukuzila ukudla, okwaziwa nangokuthi umkhawulo wekhalori, kukhuthaza i-apoptosis yamaseli kanye nokululama kwe-mitochondrial. Ukudla okulingisa ukuzila ukudla, okuyingxenye yohlelo lokudla isikhathi eside, kuwuhlelo lokudla “olukhohlisayo” umzimba womuntu ukuze ube sesimweni sokuzila ukuze uthole izinzuzo zokuzila ukudla okungokwesiko. Ngaphambi kokulandela noma yikuphi ukudla okuchazwe kulesi sihloko, qiniseka ukuthi ubonane nodokotela.
UDkt. Alex Jimenez DC, CCST Insight
Ukudla Okunempilo, Ukudla, Ukuzila Ukudla kanye Nobuhlungu Obungamahlalakhona
Izidlo ezilwa nokuvuvukala ngokuyinhloko zihlanganisa ukudla izithelo nemifino emisha, inhlanzi namafutha. Uhlelo lokudla kwaseMedithera, ngokwesibonelo, luwukudla okuvimbela ukuvuvukala okukhuthaza ukudla amanani aphakathi amantongomane, ukudla inyama encane kakhulu, nokuphuza iwayini. Izingxenye zokudla ezilwa nokuvuvukala, njenge-omega-3 fatty acids, zivikela umzimba womuntu ngokumelene ne-omega-XNUMX fatty acids damage elethwa ukuvuvukala.
Ukudla okulwa nokuvuvukala kuhlanganisa nokungazibandakanyi nokudla okungase kukhuthaze ukuvuvukala. Kuhle ukwehlisa inani lokudla okudlayo okunamafutha ashintshashintshayo kanye nama-saturated, njengenyama. Ukwengeza, ukudla okuvimbela ukuvuvukala kunciphisa ukusetshenziswa kwama-carbohydrate acwengekile nokudla, njengesinkwa nelayisi. Lokhu kuphinde kukhuthaze ukunciphisa ukusetshenziswa kwemajarini namafutha agcwele i-omega-6 fatty acids, njengobhekilanga, i-safflower. futhi amafutha ommbila.
Ukuzila ukudla, noma ukuvinjelwa kwe-caloric, sekuyisikhathi eside kwaziwa kunciphisa ukucindezeleka okwenziwe nge-oxidative futhi kubambezele izindlela zokuguga ezinhlobonhlobo zezinto eziphilayo. Imithelela yokuzila ukudla ibandakanya ukufa kweseli okuhleliwe, noma i-apoptosis, ukuloba, ukusebenza kahle kwamandla eselula, i-mitochondrial biogenesis, izindlela zokulwa ne-antioxidant, nesigqi se-circadian. Ukuzila ukudla kuphinde kube nomthelela ekwenzeni i-mitochondrial autophagy, eyaziwa ngokuthi i-mitophagy, lapho izakhi zofuzo ku-mitochondria zikhuthazwa ukuba zithole i-apoptosis, ekhuthaza ukululama kwe-mitochondrial.
Ukuzila ukudla ngezikhathi ezithile kungakusiza ulwe nokuvuvukala, uthuthukise ukugaya, futhi uqinise impilo yakho ende. Umzimba womuntu uklanyelwe ukuba ukwazi ukuphila isikhathi eside ngaphandle kokudla. Ucwaningo luye lwabonisa ukuthi ukuzila ukudla ngezikhathi ezithile kungaba nezinguquko ezinhle ekubunjweni okuphelele kwe-gut microbiota yakho. Ngaphezu kwalokho, ukuzila ukudla ngezikhathi ezithile kunganciphisa ukumelana ne-insulin ngenkathi kukhulisa impendulo yamasosha omzimba. Okokugcina, ukuzila ukudla ngezikhathi ezithile kungakhuthaza ukukhiqizwa kwento, eyaziwa ngokuthi i-?-hydroxybutyrate, evimba ingxenye yamasosha omzimba abandakanyeka ezifweni ezivuthayo kanye nokunciphisa kakhulu ukukhiqizwa kwezimpawu zokuvuvukala, njengama-cytokines kanye ne-C-reactive protein. , noma i-CRP, okukhulunywe ngayo ngenhla.
I-Longevity Diet Plan, eyethulwa encwadini kaDkt Valter Longo, iqeda ukusetshenziswa kokudla okucutshungulwayo okungabangela ukuvuvukala, ukukhuthaza inhlalakahle nokuphila isikhathi eside. Lolu hlelo lokudla oluyingqayizivele, ngokungafani nezinhlobo eziningi zokudla ezivamile, alukhuthazi ukwehla kwesisindo. Nakuba ungase unciphise isisindo, ukugcizelelwa kwalolu hlelo lokudla okuyingqayizivele kuwukudla okunempilo. I-Longevity Diet Plan iye yaboniswa ukusiza ukwenza kusebenze ukuvuselelwa kwe-stem cell-based, ukunciphisa amafutha esisu, nokuvimbela ukulahlekelwa kwamathambo nemisipha okuhlobene neminyaka, kanye nokwakha ukumelana nokuthuthukisa isifo senhliziyo, isifo se-Alzheimer, isifo sikashukela, nomdlavuza.
Ukudla okulingisa ukuzila ukudla, noma i-FMD, kukuvumela ukuthi uthole izinzuzo zokuzila ukudla okungokwesiko ngaphandle kokuncisha umzimba wakho ukudla. Umehluko omkhulu we-FMD ukuthi esikhundleni sokuqeda ngokuphelele konke ukudla izinsuku ezimbalwa noma ngisho amasonto, ukhawulela kuphela ukudla kwakho kwekhalori izinsuku ezinhlanu ngaphandle kwenyanga. I-FMD ingenziwa kanye ngenyanga ukusiza ukukhuthaza impilo nempilo yonke.
Nakuba noma ubani engakwazi ukulandela i-FMD eyedwa, i I-ProLon� ukuzila ukudla okulingisa ukudla kunikeza uhlelo lokudla lwezinsuku ezi-5 olupakishwe ngakunye futhi lwalebula usuku ngalunye, olunikeza ukudla okudingayo kwe-FMD ngamanani anembile nezinhlanganisela. Uhlelo lokudla lwakhiwe ukudla osekulungele ukudliwa noma okulula ukukulungisa, okusekelwe ezitshalweni, okuhlanganisa ama-bar, amasobho, ama-snacks, izithasiselo, i-concentrate yesiphuzo, namatiye. Ngaphambi kokuqala i- I-ProLon � ukuzila ukudla okulingisa ukudla, uhlelo lokudla lwezinsuku ezi-5, noma noma yikuphi ukuguqulwa kwendlela yokuphila okuchazwe ngenhla, sicela uqiniseke ukuthi ukhuluma nochwepheshe bezempilo ukuze uthole ukuthi yikuphi ukwelashwa kobuhlungu obungapheli okulungele wena.
Ububanzi bolwazi lwethu bukhawulelwe ku-chiropractic, izinkinga zempilo yomgogodla, nezindatshana zemithi esebenzayo, izihloko, nezingxoxo. Ukuze uqhubeke uxoxa ngesihloko esingenhla, sicela ukhululeke ukubuza uDkt. Alex Jimenez noma usithinte ku 915-850-0900 .
Ikhethwe nguDkt Alex Jimenez
Ingxoxo Yesihloko Eyengeziwe: Ubuhlungu Obubuhlungu Emuva
Ukuhlungu obusemhlane ingenye yezimbangela ezivame kakhulu zokukhubazeka nokuphuthelwa izinsuku emsebenzini emhlabeni wonke. Ubuhlungu beqolo bubalulwe kusizathu sesibili esivame kakhulu sokuvakashelwa kwehhovisi likadokotela, okungaphezu nje kwezifo eziphezulu zokuphefumula. Cishe amaphesenti angu-80 abantu azothola ubuhlungu bokubuyela emuva okungenani kanye kukho konke ukuphila kwabo. Umgogodla wakho uyisakhiwo esiyinkimbinkimbi esakhiwe ngamathambo, amalunga, imigqa, nemisipha, phakathi kwezinye izicubu ezithambile. Ukulimala kanye/noma izimo ezimbi kakhulu, njenge i-discni herniated, ekugcineni kungaholela ezimpawu zobuhlungu beqolo. Ukulimala kwezemidlalo noma ukulimala kwengozi yemoto ngokuvamile kuyimbangela evame kakhulu yobuhlungu beqolo, noma kunjalo, ngezinye izikhathi ukunyakaza okulula kakhulu kungaba nemiphumela ebuhlungu. Ngenhlanhla, ezinye izindlela zokwelapha, njengokunakekelwa kwe-chiropractic, zingasiza ekudambiseni izinhlungu emuva ngokusebenzisa ukulungiswa komgogodla kanye nokuphathwa ngesandla, ekugcineni kuthuthukise ukukhululeka kobuhlungu.
I-XYMOGEN I-Exclusive Professional Formulas iyatholakala ngochwepheshe bokunakekelwa kwezempilo abakhethiwe abanelayisensi. Ukuthengiswa kwe-inthanethi kanye nesaphulelo kwamafomula e-XYMOGEN kunqatshelwe ngokuphelele.
Ngokuziqhenya, UDkt Alexander Jimenez yenza amafomula e-XYMOGEN atholakale ezigulini ezingaphansi kwethu kuphela.
Sicela ushayele ihhovisi lethu ukuze sinikeze ukubonisana nodokotela ukuze sifinyelele ngokushesha.
Uma uyisiguli se Umtholampilo Wokulimala Kwezokwelapha Nokwelashwa Kwe-Chiropractic, ungase ubuze mayelana ne-XYMOGEN ngokushaya ucingo 915-850-0900.
Ukuze kube lula kuwe futhi ubuyekeze i- XYMOGEN imikhiqizo sicela ubuyekeze isixhumanisi esilandelayo.*XYMOGEN-Ikhathalogi-Thwebula
* Zonke izinqubomgomo ze-XYMOGEN ezingenhla zisasebenza ngokuqinile.
***
by UDkt Alex Jimenez | Ukudla, Umuthi Osebenzayo, Ukuzila ukudla okungapheli
El Paso, Tx. Udokotela weChiropractor, uDkt Alex Jimenez wethula i "Fasting Mimicking Diet�" (FMD�) by I-ProLon�. Wethula indlela uhlelo olusebenza ngayo, lokho oluhlanganisayo, kanye nezinzuzo.
Lolu hlelo lokudla lwezinsuku ezi-5 luhlinzeka ngemisoco ngenani eliqondile nezinhlanganisela ezondla umzimba, kodwa umzimba awuboni �ukudla futhi ulingise ukuzila ukudla. Lokhu kudla kuyimfihlo yokuzila ukudla!
Ucwaningo lubonise izinhlobo ezithile zokudla ezingalingisa ukuzila ukudla, okwenza umzimba ukwazi ukuzwa imiphumela yezempilo yokuzila ukudla ngokuphephile.
Ukudla Okulingisa Okusheshayo, kusho ukuthini?
Ukulingisa Nokuthuthukiswa Kokuzila� Ukudla (FMED�) ukudla okunomsoco okuphezulu, amaprotheni aphansi, uhlelo lokudla olune-carbohydrate ephansi, okuzuzisa ukuguga, impilo ebuthaka, ukuvuvukala kanye nokugcina impilo enhle.
Luhlanganisani uhlelo?
- Uhlelo lwe-ProLon lulandelwa izinsuku ezi-5 njalo ngenyanga.
- Uphakamise ukuthi ulandele a Ukudla okunempilo izinsuku ezisele ezingama-25.
- Inikeza izithako zemvelo, ezinempilo ukondla umzimba kuyilapho umzimba ukholelwa ukuthi ukuzila ukudla.
- Ukudla kuncane ngama-carbohydrate namaprotheni
- Iqukethe ama-fatty acids anempilo
- Amasobho asekelwe ezitshalweni
- Amabha
- crackers
- Ama-Olives
- Iziphuzo
- supplements
Kuthathwa Kanjani Ukudla?
- Ukudla kufanele kuthathwe izinsuku ezi-5 ezilandelanayo
- Izinguquko zesiguli ngolunye usuku bese ziqala kabusha ukudla okuvamile kancane kancane.
- Inhlanganisela ethile yokudla ehlinzekwa usuku ngalunye: Ibhulakufesi, Isidlo sasemini, Isidlo sakusihlwa kanye nokudla okulula.
- Ukudla okuphuthelwe kungenziwa nganoma yisiphi isikhathi ngosuku olufanayo.
- Ukudla kufanele kuthathwe njengoba kunconywe uchwepheshe bezempilo.
Ngemva Kokuqeda Ukudla?
- Ukudla kwezinsuku eziyisi-6 kuyaphela, isiguli kufanele sigweme ukudla ngokweqile futhi siqale kabusha ukudla okuvamile kancane kancane.
- Kufanele kuqale ngokudla okuwuketshezi:
- Amasobho namajusi ezithelo
- Kulandelwa ukudla okulula:
- Ilayisi, i-pasta kanye nezingxenye ezincane zenyama, inhlanzi
Ukuthuthukisa Ukusebenza Komzimba:
- Ivumela umzimba ukuthi uqalise isethi yezinyathelo zokuvikela
- Ukugxila okukhulu
- Clarity
- Energy
- Umzimba omncane
- Yehlisa amafutha amaningi emzimbeni
- Londoloza imisipha ethambile
- Indlela esheshayo yokulahlekelwa amafutha (belly fat)
- Ithuthukisa ukusebenza kwamaselula
- Khuthaza ukuvuselelwa okususelwa ku-stem cell (ihlanza ukuguga namaseli alimele)
- Impilo ye-Metabolic
- Gcina amazinga anempilo:
- I-glucose yegazi
- Cholesterol
- Ukushaya kwegazi
- Imiphumela ezinsukwini ezi-5
U-Valter Longo, Ph.D.
Umsunguli: Ukudla Okulingisa Ukuzila Ukudla
Umqondisi we-Longevity Institute e-University of Southern California kanye noHlelo Lokuphila Isikhathi Eside Nomdlavuza e-IFOM eMilan baklame i-FMD.
- Uthathwa njengohamba phambili emhlabeni wonke kwezokudla nokuguga.
- Ithimba lakhe locwaningo lathatha uhambo lokudalula ukungenelela obambezela/okuhlehlisa ukuguga kwezinto eziphilayo kanye nokubambezela ukuqala kwezifo ezihlobene nobudala.
- Ngenxa yokuthi namuhla kuyingozi ukuzila ukudla emanzini kuphela, udokotela uLongo wasungula uhlelo lokudla lwemvelo olusekelwe ezitshalweni olulingisa ukuzila ukudla kuyilapho lusapha umzimba.
I-ProLon Fasting Mimicking Formulation iwubuchwepheshe bokunakekelwa kwezempilo kuphela okufanele bunikezwe ilungelo lobunikazi lokuphromotha ukuvuselelwa kwezicubu/isitho, Ubude Obude, kanye Ne-Healthspan yi-USPTO.
by UDkt Alex Jimenez | Ukudla, Umuthi Osebenzayo, Impilo, Medicine kubobonke, Ukuzila ukudla okungapheli, I-Ketogenic Diet Ichazwe, Imvelo yemvelo, Nutrition, Izixazululo, Ubuhle
Kungani ukudla kwe-ketogenic nokuzila ukudla okuphakathi kuhlale kubonakala kungena esihlokweni esifanayo sengxoxo? Lokhu kungenxa yokuthi ukuzila ukudla ngezikhathi ezithile kungase kusetshenziswe njengethuluzi lokufeza i-ketosis, isimo sokugayeka kokudla esihambisana nokudla kwe-keto. Phakathi ukudla okuphakathi, umzimba womuntu uphelelwa izitolo ze-glycogen. Lapho lezi zitolo ze-glycogen seziqediwe, izitolo zamafutha zibe sezidedelwa egazini ukuze ziguqulwe zibe ama-molecule wamandla, aziwa ngokuthi ama-ketone, asuka esibindini.
Iyini i-Ketosis?
I-Ketosis yisimo se-metabolic esisebenzisa imizimba ye-ketone, noma ama-ketone, njengophethiloli wamandla. Ekudleni okuvamile okusekelwe kuma-carbohydrate, umzimba womuntu ushisa i-glucose njengomthombo wawo omkhulu wamafutha, lapho i-glucose eyeqile igcina igcinwa njenge-glycogen. Uma umzimba womuntu ungakwazi ukusebenzisa ushukela njengophethiloli wamandla, uzosebenzisa i-glycogen njengophethiloli wamandla. Lapho i-glycogen isiphelile, uqala ukushisa amafutha. Ukudla kwe-ketogenic kukhiqiza isimo se-metabolic esikuvumela ukuthi uhlukanise amafutha abe ama-ketone, noma imizimba ye-ketone, esibindini ukuze uthole amandla.
Kunezinhlobo ezi-3 ezinkulu zemizimba ye-ketone etholakala egazini, emchameni, nasemphefumulweni, okuhlanganisa:
- I-Acetoacetate: Uhlobo lwe-ketone oludalwa kuqala. Ingaguqulelwa ku-beta-hydroxybutyrate noma iphendulwe ibe yi-acetone.
- I-acetone: Kwenziwe ngokuzenzakalelayo ekuqhekekeni kwe-acetoacetate. Kuyi-ketone eguquguqukayo kakhulu futhi ivame ukubonakala emoyeni uma umuntu engena okokuqala kwi-ketosis.
- I-Beta-hydroxybutyrate (BHB): Uhlobo lwe-ketone olusetshenziselwa amandla futhi lugcwele kakhulu egazini ngokushesha nje lapho usungene ngokuphelele kwi-ketosis. Iwuhlobo olutholakala kuma-ketones angaphandle nokuthi ukuhlolwa kwegazi kulinganisani.
Ukuzila ukudla okungapheli ekudleni kwe-Keto
Ukuzila ukudla ngezikhathi ezithile kwakhiwe ukudla ngaphakathi kwefasitela elithile lokuphakela esikhundleni sokudla usuku lonke. Umuntu ngamunye, kungakhathaliseki ukuthi uyayazi noma cha, uzila ukudla ngezikhathi ezithile kusukela esidlweni sakusihlwa kuya kwasekuseni. Kunezindlela eziningi zokuzila ukudla okuphakathi. Abantu abambalwa bazila ukudla amahora angu-16-20 ngezinye izinsuku kanti abanye balandela ukudla okungamahora angama-24. Izinhlobo ezivame kakhulu zokuzila ukudla okuphakathi yindlela ye-16/8, lapho udla khona efasiteleni lamahora angu-8 kulandelwa iwindi lokuzila ukudla lamahora angu-16.
Ezinye izinhlelo zokuzila ukudla zifaka 20/4 noma 14/10 izindlela. Abanye abantu balandela ukuzila ukudla kwamahora angama-24 kanye noma kabili ngesonto. Ukuzila ukudla ngezikhathi ezithile kungakungenisa ku-ketosis ngokushesha ngoba amaseli akho azomunca ngokushesha izitolo zakho ze-glycogen futhi aqale ukushisa amafutha. Kodwa-ke, kuthiwani uma usungenile ku-ketosis? Ingabe ukuzila ukudla ngezikhathi ezithile kuwufanele ukulandela njalo? Ukulandela ukudla kwe-ketogenic nokuzila ukudla ngezikhathi ezithile kungaba isengezo esihle empilweni nempilo yomuntu iyonke, okuhlinzeka ngezinzuzo zezempilo ezahlukahlukene.
Ukudla kwe-keto nokuzila ukudla ngezikhathi ezithile kunganikeza izinzuzo zezempilo ezilandelayo, okuhlanganisa:
- Ukwehla kwesisindo okunempilo
- Ukunciphisa amafutha, hhayi ukunciphisa imisipha
- Ukulinganisa amazinga e-cholesterol
- Ukuthuthukisa ukuzwela kwe-insulin
- Ukugcina amazinga eglucose engashintshi
Izinzuzo Zezempilo Zokudla Kwe-Ketogenic
Ukudla kwe-ketogenic kunciphisa kakhulu ukudla kwakho kwe-caloric, okuphoqa umzimba wakho ukuba ushise amafutha esikhundleni sikashukela, okwenza kube ithuluzi elinamandla lokunciphisa isisindo. Nakuba imiphumela ngayinye ihlukahluka, ukudla kwe-keto bekulokhu kubangele ukwehla kwamafutha omzimba ekukhethweni kwezimo. Ngaphakathi kocwaningo luka-2017, izifundo ezilandela uhlelo oluphansi kakhulu lwe-carbohydrate keto yokudla zehla kakhulu iphesenti lamafutha omzimba kanye nesisindo somzimba, zalahlekelwa isilinganiso sama-7.6 lbs kanye namaphesenti angu-2.6 omzimba ngenkathi kugcinwa isisindo somzimba esithambile.
Ngokunjalo, ucwaningo lwango-2004 oluthola imiphumela yesikhathi eside yokudla kwe-ketogenic ezigulini ezikhuluphele kakhulu luthole ukuthi isisindo nomzimba walezo ziguli kuncipha kakhulu phakathi neminyaka engamashumi amabili. Abantu abanciphise kakhulu ukudla kwabo kwe-carb babone ukwehla okukhulu kwe-LDL (okubi) cholesterol, triglycerides, kanye nokuzwela kwe-insulin okuthuthukisiwe. Ngo-2012, abacwaningi baqhathanisa ukudla kwe-ketogenic nokudla ama-calories ambalwa kubantwana abakhuluphele kanye nabantu abadala. Imiphumela yabonisa izingane ngemuva kokudla kwe-keto kwalahlekelwa amafutha amaningi emzimbeni. Baphinde baveza ukwehla okukhulu kwamazinga e-insulin, okuyi-biomarker yohlobo 2 lwesifo sikashukela.
Izinzuzo Zezempilo Zokuzila Ukudla Kwesikhashana
Ucwaningo luye lwabonisa ukuthi ukuzila ukudla ngezikhathi ezithile kungase kube ithuluzi eliphumelelayo lokunciphisa isisindo, elinamandla kakhulu kunokusika ama-calories. Kokunye ukuhlaziya, ukuzila ukudla ngezikhathi ezithile kuye kwafakazelwa ukuthi kuyimpumelelo njengokuvinjelwa kwekhalori njalo ekulweni nokukhuluphala. Ezifundweni ezenziwe yi-NIH, kubikwe ukuncishiswa kwesisindo ngamaphesenti angaphezu kwama-84 ababambiqhaza, kungakhathaliseki ukuthi yiluphi uhlelo lokuzila abalukhethile.
Ngokufana ne-ketosis, ukuzila ukudla ngezikhathi ezithile kukhulisa ukulahleka kwamafutha ngenkathi kugcina imisipha ethambile. Kwesinye isifundo, abacwaningi bacabanga ukuthi ukuzila ukudla kwaholela ekulahlekelweni kwesisindo esikhulu uma kuqhathaniswa nokudla okuphansi kwe-carb, nakuba ukusetshenziswa kwe-caloric jikelele kwakufana ncamashi. Uma uzama ukwehlisa isisindo, ukudla keto noma ukuzila ukudla ngezikhathi ezithile kungaba usizo olukhulu. Kodwa akukho lapho imivuzo ima khona.
Ukuzila Okungapheli kanye Nokudla Kwe-Keto Kwempilo Yengqondo
Kokubili ukuzila ukudla okuphakathi kanye nokudla kwe-ketogenic kunganikeza izinzuzo ezihlukahlukene zempilo yengqondo. Kokubili kuboniswe ngokomtholampilo ukuthuthukisa inkumbulo, ukuthuthukisa ukucaca kwengqondo nokugxila, kanye nokuvimbela ukukhula kokuphazamiseka kwemizwa njenge-Alzheimer's kanye nesifo sokuwa. Ekudleni okusekelwe ku-carb, izinguquko ku-glucose zingadala izinguquko emazingeni wamandla. Ngesikhathi se-ketosis, ubuchopho bakho busebenzisa uphethiloli ongaguquki: ama-ketone avela ezitolo zamafutha, okuholela ekukhiqizeni okungcono nokusebenza kwengqondo.
Noma nini lapho uthola umthombo wamandla ongashintshi futhi ohlanzekile ovela kuma-ketone, ubuchopho busebenza kangcono. Ngaphezu kwalokhu, ama-ketones angcono ekuvikeleni ubuchopho bakho. Ucwaningo lwembula ukuthi imizimba ye-ketone ingaba nezakhiwo ze-antioxidant ezivikela amangqamuzana obuchopho bakho kuma-radicals mahhala kanye nengcindezi ye-oxidative. Ocwaningweni olulodwa olwenziwa kubantu abadala abanenkumbulo enciphile, ukukhula kwama-ketone e-BHB egazini labo kusize ukuthuthukisa ukuqonda. Futhi, lapho unobunzima bokuhlala ugxilile, amahomoni akho angaba necala.
Ubuchopho bakho bunama-neurotransmitters amabili amakhulu: i-glutamate ne-GABA. I-Glutamate izokusiza ukuthi wakhe izinkumbulo ezintsha, futhi wenze amangqamuzana obuchopho bakho axhumane. I-GABA yiyona esiza ukuvimbela i-glutamate. Uma kune-glutamate eningi, ingabangela amangqamuzana obuchopho ukuba ayeke ukusebenza futhi ekugcineni abhubhe. I-GABA ikhona ukulawula nokunciphisa i-glutamate. Uma amazinga e-GABA encishisiwe, i-glutamate ibusa mahhala futhi uthola inkungu yengqondo. Ama-ketone amisa ukulimala kwamaseli ngokucubungula i-surplus glutamate ku-GABA. Uma kucatshangelwa ukuthi ama-ketones aphakamisa i-GABA futhi anciphise i-glutamate, asiza ekuvimbeleni ukulimala kwamangqamuzana, avimbele ukufa kwamangqamuzana futhi athuthukise ukugxila kwengqondo.
Abacwaningi bakholelwa ukuthi ukuzila ukudla ngezikhathi ezithile kuthuthukisa inkumbulo, kunciphisa ukucindezeleka kwe-oxidative, futhi konga amakhono okufunda. Njengoba amaseli akho engaphansi kokucindezeleka okusesilinganisweni ngenkathi uzila ukudla, amaseli aphezulu avumelana nengcindezi ngokuthuthukisa ikhono lawo elithile lokubhekana nalezi zimo kuyilapho izicubu ezibuthakathaka zifa. Lokhu kufana nobunzima obutholwa umzimba wakho lapho ufika ejimini.
Ukuzivocavoca kuwuhlobo lokucindezeleka umzimba wakho olulungisayo ukuze uthuthuke futhi ube namandla kakhulu. Lokhu kusebenza nasekuzileni ukudla ngezikhathi ezithile: inqobo nje uma usashintshana phakathi kwemikhuba yokudla nokuzila ukudla, kuzoqhubeka kukuzuzisa. Ukusho ngokulinganayo ukuthi i-ketosis nokuzila ukudla ngezikhathi ezithile kuzosiza ukuthuthukisa ukusebenza kwakho kwengqondo ngenxa yemiphumela ehlangene neyokuvikela yama-ketone.
Ukudla kwe-ketogenic nokuzila ukudla okuphakathi kungamasu amabili ahlukene okudla okunempilo ahlinzeka ngezinzuzo eziningi zezempilo ezijwayelekile. Ngokwezifundo ezihlukahlukene zocwaningo, kokubili ukudla kwe-keto nokuzila ukudla okuphakathi kungasiza ukukhulisa ama-ketones, kusize umzimba ukuba ushise amafutha ngokuphumelelayo kunanoma yiliphi elinye isu lokudla okunempilo. Futhi uma lezi zisetshenziswa ndawonye, nakanjani zakha uhlelo lokudla olunamandla. Isihloko esingenhla sixoxa ngomehluko phakathi kokudla kwe-ketogenic nokuzila ukudla okuphakathi kanye nokubonisa izinzuzo zezempilo zazo zombili lezi zinhlelo zokudla nokuthi zingasiza kanjani ekuthuthukiseni impilo nokuphila kahle. UDkt. Alex Jimenez DC, CCST Insight
Izinzuzo Zokuzila Okungapheli kanye Nokudla Kwe-Keto
Ukudla kwe-ketogenic nokuzila ukudla ngezikhathi ezithile kunezinzuzo ezifanayo zezempilo ngoba zombili izindlela zifaka i-ketosis. I-Ketosis inezinzuzo eziningi ngokomzimba nangokwengqondo, kusukela ekuncipheni kwesisindo kuya ekusebenzeni okuthuthukisiwe kobuchopho. Abantu abalandela ukudla kwe-ketogenic bangase basebenzise ukuzila ukudla ngezikhathi ezithile njengethuluzi lokufeza i-ketosis nokuthuthukisa inhlalakahle yabo evamile. Ububanzi bolwazi lwethu bukhawulelwe ezindabeni ze-chiropractic kanye nezempilo yomgogodla. Ukuze uxoxe ngesihloko, sicela ukhululeke ukubuza uDkt. Jimenez noma usithinte kokuthi�915-850-0900 .
Ikhethwe nguDkt Alex Jimenez
Ingxoxo Yesihloko Eyengeziwe:�Ubuhlungu Beqolo
Ukuhlungu obusemhlane� ingesinye sezimbangela ezivame kakhulu zokukhubazeka kanye nezinsuku ophuthe ngazo emsebenzini emhlabeni wonke. Ubuhlungu beqolo bubalulwe kusizathu sesibili esivame kakhulu sokuvakashelwa kwehhovisi likadokotela, okungaphezu nje kwezifo eziphezulu zokuphefumula. Cishe amaphesenti angu-80 abantu azothola ubuhlungu bokubuyela emuva okungenani kanye kukho konke ukuphila kwabo. Umgogodla uyisakhiwo esiyinkimbinkimbi esakhiwe ngamathambo, amalunga, imigqa, nemisipha, phakathi kwezinye izicubu ezithambile. Ukulimala kanye/noma izimo ezimbi kakhulu, njengokuthi�i-discni herniated, ekugcineni kungaholela ezimpawu zobuhlungu beqolo. Ukulimala kwezemidlalo noma ukulimala kwengozi yemoto ngokuvamile kuyimbangela evame kakhulu yobuhlungu beqolo, noma kunjalo, ngezinye izikhathi ukunyakaza okulula kakhulu kungaba nemiphumela ebuhlungu. Ngenhlanhla, ezinye izindlela zokwelapha, njengokunakekelwa kwe-chiropractic, zingasiza ekudambiseni izinhlungu emuva ngokusebenzisa ukulungiswa komgogodla kanye nokuphathwa ngesandla, ekugcineni kuthuthukise ukukhululeka kobuhlungu. �
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by UDkt Alex Jimenez | Ukudla, Umuthi Osebenzayo, Impilo, Medicine kubobonke, Ukuzila ukudla okungapheli, I-Ketogenic Diet Ichazwe, Imvelo yemvelo, Nutrition, Izixazululo, supplements, Ukwelashwa, Ubuhle
Amafutha ayingxenye ebalulekile yokudla kwe-ketogenic ngoba akha cishe amaphesenti angama-70 amakholori akho okudla. Kodwa-ke, uhlobo lwamafutha odlayo ekudleni kwe-ketogenic nalo lubalulekile futhi kungase kube nokudideka mayelana namafutha amahle namafutha amabi. Isihloko esilandelayo sixoxa ngokuqondile ukuthi yimaphi amafutha okudingeka uwafake nokuthi yimaphi amafutha okufanele uwagweme ngenkathi udla i-keto.
Amafutha Amahle ku-Ketogenic Diet
Uhlobo lwamafutha "amahle" afakwe ngenkathi ku- ukudla okune-ketogenic ahlukaniswe abe ngamaqembu amane: amafutha agcwele, amafutha e-monounsaturated (ama-MUFA), amafutha e-polyunsaturated (ama-PUFA), kanye namafutha e-trans ayenzeka ngokwemvelo. Wonke amafutha angahlukaniswa abe yiqembu elingaphezu kwelilodwa, nokho, siwahlukanisa ngokwamandla amakhulu kakhulu kulezi zingxube. Kubalulekile ukuthi ukwazi ukubona ukuthi yiluphi uhlobo lwamafutha owadlayo ekudleni kwe-ketogenic. Ngezansi, sizochaza iqembu ngalinye lamafutha amahle ukuze ukwazi ukuwasebenzisa ngokufanelekile ekukhetheni kwakho ukudla.
Amafutha anelisiwe
Iminyaka eminingi, amafutha agcwele amafutha ayebhekwa njengayingozi empilweni yenhliziyo futhi selulekwa ukuba ‘sinciphise ukusetshenziswa kwawo’ ngangokunokwenzeka. Kodwa-ke, ucwaningo lwakamuva alukhombisi ukuxhumana okukhulu phakathi kwamafutha agcwele kanye nengozi eyandayo yesifo senhliziyo nemithambo yegazi. Eqinisweni, ukufaka amafutha agcwele enempilo ekudleni kwakho kungaba nezinzuzo eziningi.
Olunye uhlobo lwamafutha agcwele luqukethe i-medium-chain triglycerides (MCTs), engatholakala kakhulu emafutheni kakhukhunathi, noma ngamanani amancane kubhotela nasemafutheni esundu, futhi angase agaywe kalula ngumzimba womuntu. I-Medium-chain triglycerides idlula esibindini ukuze isetshenziswe ngokushesha njengamandla lapho idliwe. Ama-MCT anenzuzo ekukhuthazeni ukwehla kwesisindo kanye nokwenza ngcono ukusebenza kwezemidlalo.
Izinzuzo zezempilo zamafutha agcwele ekudleni kwe-keto zingabandakanya:
- Amazinga e-HDL athuthukisiwe kanye ne-LDL cholesterol
- Ukugcinwa kokuqina kwamathambo
- Ukuthuthukisa impilo yamasosha omzimba
- Ukusekela ekudaleni amahomoni abalulekile njenge-cortisol ne-testosterone
- Ukukhushulwa kwe-HDL (enhle) cholesterol egazini ukuvimbela ukunqwabelana kwe-LDL emithanjeni
- Isilinganiso se-HDL ne-LDL esithuthukisiwe
Izinhlobo ezinconyiwe zamafutha agcwele ngesikhathi sokudla kwe-ketogenic zifaka:
- Ibhotela
- inyama ebomvu
- Cream
- I-Lard
- Amafutha kakhukhunathi
- amaqanda
- Amafutha ompalm
- Ibhotela le-cocoa
Amafutha aseMonounsaturated
Ngokungafani namafutha agcwele, amafutha e-monounsaturated, abuye abizwe ngokuthi ama-monounsaturated fatty acids noma ama-MUFA, �avunyelwe njengomthombo onempilo wamafutha iminyaka eminingana. Ucwaningo oluhlukahlukene lubaxhumanise nezinzuzo eziningi zezempilo ezihlobene namazinga athuthukisiwe e-cholesterol “enhle” kanye nokumelana ne-insulin okungcono, phakathi kwezinye izinzuzo zezempilo, njengoba kuchazwe ngezansi.
Izinzuzo zezempilo ze-MUFAs ekudleni kwe-keto zingabandakanya:
- Ukwandisa i-HDL cholesterol
- Yehlisa ukucindezelwa kwegazi
- Yehlisa ingozi yesifo senhliziyo
- Ukunciphisa amafutha esiswini
- Kwehlisiwe ukumelana ne-insulin
Izinhlobo ezinconyiwe zama-MUFA ngenkathi udla ukudla okune-ketogenic zifaka:
- Amafutha omnqumo ehlukile omnqumo
- Ukotapheya namafutha kakotapheya
- Amafutha e-Macadamia nut
- I-fat fat
- Isinqumelo namafutha ubhekeni
Amafutha Anempilo E-Polyunsaturated
Iphuzu elibaluleke kakhulu okufanele ulikhumbule mayelana nokudla amafutha e-polyunsaturated, abuye abizwe ngokuthi ama-polyunsaturated fatty acids noma ama-PUFA, ekudleni kwe-ketogenic ukuthi uhlobo oluthile oludlayo lubalulekile ngempela. Uma kushisa, amanye amafutha e-polyunsaturated angase akhiqize izinto ezingabangela ukuvuvukala emzimbeni womuntu, okwandisa ingozi yesifo senhliziyo kanye nomdlavuza.
Ama-PUFA amaningi kufanele adliwe abandayo futhi akufanele neze asetshenziselwe ukupheka. Ama-PUFA angatholakala kokubili emafutheni acutshungulwe kakhulu nasemithonjeni enempilo kakhulu. Izinhlobo ezifanele zinganikeza ngaphezu kwalokho izinzuzo eziningi zezempilo ekudleni kwe-ketogenic, ikakhulukazi ngoba ezimbalwa zazo zihlanganisa i-omega 3s ne-omega 6s, zombili eziyimisoco ebalulekile ekudleni okunempilo nokunokulinganisela.
Izinzuzo zezempilo ze-PUFAs ekudleni kwe-keto zingabandakanya:
- Ingozi encishisiwe yesifo senhliziyo
- Inengozi yokunciphisa isifo
- Ukunciphisa ingozi yokuphazamiseka kwe-autoimmune nezinye izifo ezivuthayo
- Izimpawu ezithuthukisiwe zokucindezeleka
- Izimpawu ezithuthukisiwe ze-ADHD
Izinhlobo ezinconyiwe ze-PUFA ngenkathi udla ukudla kwe-ketogenic zifaka:
- Amafutha omnqumo ehlukile omnqumo
- Ama-flaxseed namafutha e-flaxseed
- Ama-Walnuts
- Izinhlanzi ezinamafutha kanye namafutha ezinhlanzi
- Amafutha kaSesame
- imbewu Chia
- Amafutha amantongomane
- Amafutha we-avocado
Amafutha E-Trans Avela Ngokwemvelo
Abantu abaningi bangase badideke ukubona amafutha e-trans ehlukaniswa njengamafutha “amahle”. Nakuba amafutha amaningi athathwa njengangenampilo ngokwedlulele futhi ayingozi, uhlobo olulodwa lwamafutha e-trans, olwaziwa nge-vaccenic acid, lungatholakala ngokwemvelo ezinhlotsheni ezihlukahlukene zokudla, njengasemikhiqizweni yezilwane ezifunzwa utshani namafutha obisi. Lawa mafutha e-trans avela ngokwemvelo ahlinzeka ngezinzuzo ezimbalwa zezempilo ekudleni kwe-keto.
Izinzuzo zezempilo zamafutha e-trans avela ngokwemvelo ekudleni kwe-keto zifaka:
- Ingozi encishisiwe yesifo senhliziyo
- Ukunciphisa ingozi yesifo sikashukela kanye nokukhuluphala
- Isivikelo esingaba khona engozini yomdlavuza
Izinhlobo ezinconyiwe zamafutha e-trans avela ngokwemvelo ngenkathi ekudleni kwe-ketogenic zifaka:
- Imikhiqizo yezilwane ezifunzwa ngotshani
- Amafutha obisi afana nebhotela neyogathi
Uma ulandela ukudla kwe-ketogenic, noma noma yikuphi okunye ukudla okuphansi kwe-carb, ukudla uhlobo olufanele lwamafutha kubalulekile, ikakhulukazi njengoba lezi zenza cishe amaphesenti angu-70 wekhalori yakho yansuku zonke. Uhlobo lwamafutha owadlayo luhlukaniswa ngamaqembu ahlukahlukene kuye ngenani elikhonyayo elitholakala kungxube. I-Extra Virgin Olive Oil, isibonelo, ingamaphesenti angama-73 amafutha e-monounsaturated, ngakho-ke, abhekwa njengamafutha e-monounsaturated. Ubhotela ungamaphesenti angama-65 amafutha agcwele futhi ngaleyo ndlela ungamafutha agcwele.�Kubalulekile ukwazi ukubona ukuthi hlobo luni lwamafutha owadlayo ekudleni kwe-ketogenic ukuze ujabulele izinzuzo zako zezempilo. UDkt. Alex Jimenez DC, CCST Insight
Amafutha Amabi ku-Ketogenic Diet
Enye yezinzuzo ezinkulu kakhulu zokudla kwe-ketogenic amandla okudla amanoni amaningi okudla agculisayo njengalawo okukhulunywe ngawo ngaphambili. Kodwa-ke, kufanele futhi simboze izinhlobo zamafutha okufanele uwanciphise noma uwasuse ekudleni kwakho ukuze uvimbele ukulimaza inhlalakahle yakho. Ekudleni kwe-keto, ikhwalithi yokudla okudlayo ibaluleke kakhulu ukufeza i-ketosis.
Amafutha E-Polyunsaturated Angenampilo kanye Namafutha Asetshenziwe Agaywe
Amafutha agayiwe ayiqembu lamafutha abantu abaningi “amabi” futhi iqiniso liwukuthi, angaba yingozi empilweni yakho iyonke kanye nempilo enhle. . Yingakho kubaluleke kakhulu ukukhetha ama-PUFA angacutshunguliwe futhi angashisi ngokweqile noma angashintshiwe. Ukusetshenziswa kwama-PUFA angenampilo kungadala ama-radicals amahhala ayingozi lapho amafutha acutshungulwayo evame ukuqukatha imbewu eshintshwe izakhi.
Izingozi zempilo zamafutha angenampilo e-polyunsaturated kanye namafutha agayiwe ahlanganisa:
- Ayanda amathuba okuba nesifo senhliziyo
- Ingozi eyengeziwe yomdlavuza
- Yehlisa i-HDL ye-HDL futhi yanda i-cholesterol ye-LDL
- I-Pro-inflammatory
- Kubi ngempilo yamathumbu akho
Izibonelo zamafutha angenampilo e-polyunsaturated namafutha agayiwe agayiwe okufanele agwenywe zifaka:
- Amafutha ane-hydrogen kanye nengxenye ye-hydrogenated atholakala emikhiqizweni egayiwe njengamakhukhi, ama-crackers, imajarini, nokudla okusheshayo
- Amafutha emifino acutshunguliwe njenge-cottonseed, ubhekilanga, i-safflower, ubhontshisi wesoya, namafutha e-canola
Sengiphetha, kubalulekile ukuqaphela ukuthi yiluphi uhlobo lwamafutha owadlayo ngenkathi udla ukudla kwe-ketogenic. Ekugcineni, umsebenzi wokudla kwe-ketogenic uyohlale uwukuthuthukisa impilo yakho, okuhlanganisa ukudla inani elifanele lamafutha, amaprotheni, nesilinganiso se-carbohydrate kanye nokucosha izinsiza zokudla ezikhuthaza impilo nokuphila kahle. Ububanzi bolwazi lwethu bukhawulelwe ezindabeni ze-chiropractic kanye nezempilo yomgogodla. Ukuze uxoxe ngesihloko, sicela ukhululeke ukubuza uDkt. Jimenez noma usithinte kokuthi�915-850-0900 .
Ikhethwe nguDkt Alex Jimenez
Ingxoxo Yesihloko Eyengeziwe:�Ubuhlungu Beqolo
Ukuhlungu obusemhlane� ingesinye sezimbangela ezivame kakhulu zokukhubazeka kanye nezinsuku ophuthe ngazo emsebenzini emhlabeni wonke. Ubuhlungu beqolo bubalulwe kusizathu sesibili esivame kakhulu sokuvakashelwa kwehhovisi likadokotela, okungaphezu nje kwezifo eziphezulu zokuphefumula. Cishe amaphesenti angu-80 abantu azothola ubuhlungu bokubuyela emuva okungenani kanye kukho konke ukuphila kwabo. Umgogodla uyisakhiwo esiyinkimbinkimbi esakhiwe ngamathambo, amalunga, imigqa, nemisipha, phakathi kwezinye izicubu ezithambile. Ukulimala kanye/noma izimo ezimbi kakhulu, njengokuthi�i-discni herniated, ekugcineni kungaholela ezimpawu zobuhlungu beqolo. Ukulimala kwezemidlalo noma ukulimala kwengozi yemoto ngokuvamile kuyimbangela evame kakhulu yobuhlungu beqolo, noma kunjalo, ngezinye izikhathi ukunyakaza okulula kakhulu kungaba nemiphumela ebuhlungu. Ngenhlanhla, ezinye izindlela zokwelapha, njengokunakekelwa kwe-chiropractic, zingasiza ekudambiseni izinhlungu emuva ngokusebenzisa ukulungiswa komgogodla kanye nokuphathwa ngesandla, ekugcineni kuthuthukise ukukhululeka kobuhlungu. �
***
by UDkt Alex Jimenez | Ukudla, Umuthi Osebenzayo, Impilo, Medicine kubobonke, Ukuzila ukudla okungapheli, I-Ketogenic Diet Ichazwe, Imvelo yemvelo, Nutrition, Izixazululo, supplements, Ukwelashwa, Ubuhle
Umdlavuza uyimbangela yesibili yokufa kwabantu e-United States. Ucwaningo locwaningo lulinganisele ukuthi cishe abantu baseMelika abangama-595,690 babulawa umdlavuza minyaka yonke, okusho ukuthi cishe abantu abayi-1,600 bafa nsuku zonke, ngokwesilinganiso. Umdlavuza uvame ukwelashwa kusetshenziswa inhlanganisela yokuhlinzwa, i-chemotherapy, nemisebe. Ucwaningo lwakamuva luhlaziye amasu anhlobonhlobo okudla okunomsoco okwelapha umdlavuza. Ucwaningo lwakuqala luphakamisa ukuthi ukudla okune-ketogenic ingasiza ekwelapheni umdlavuza.
Iyini I-Ketogenic Diet?
Ukudla kwe-ketogenic kuwukudla okune-carb ephansi kakhulu, okunamafutha amaningi okuvame ukuqhathaniswa nokudla kwe-Atkins nokunye ukudla okuphansi kwe-carb. Eyaziwa nangokuthi ukudla kwe-keto, leli su lokudla okunempilo lihlanganisa ukunciphisa kakhulu ukudla kwakho ama-carbohydrate esikhundleni sawo namafutha. Lokhu kushintshwa kokudla yikhona okubangela ukuthi umzimba womuntu ungene esimweni se-ketosis, isimo se-metabolic esaziwa kakhulu esihlotshaniswa nokudla kwe-keto. I-Ketosis isebenzisa amafutha njengomthombo oyinhloko wamandla weseli, kunoshukela noma i-glucose.
I-Ketosis ibangela ukwanda okukhulu kwamazinga e-ketone. Ngokuvamile, ukudla kwe-ketogenic okusetshenziselwa ukulahlekelwa isisindo kuqukethe cishe amaphesenti angu-60 kuya kwangu-75 amakholori avela kumafutha, ngamaphesenti angu-15 kuya kwangu-30 amakholori avela kumaprotheni kanye namaphesenti angu-5 kuya kwangu-10 amakholori avela kuma-carbohydrate. Kodwa-ke, lapho ukudla kwe-ketogenic kusetshenziswa ngendlela yokwelapha ukwelapha umdlavuza, amafutha angase abe phezulu kakhulu, afinyelele kumaphesenti angama-90 amakholori avela emafutheni, futhi okuqukethwe kwamaprotheni nakho kuzoba ngaphansi kakhulu, kuze kufike kumaphesenti angu-5 wamakholori avela kumaprotheni.
Iqhaza Loshukela Wegazi Kumdlavuza
Imithi eminingi yokwelapha umdlavuza iklanyelwe ukukhomba umehluko webhayoloji phakathi kwamaseli omdlavuza namaseli avamile. Cishe wonke amangqamuzana omdlavuza anesici esisodwa esivamile: adla ushukela noma ushukela ukuze akhule futhi ande. Ngesikhathi sokudla kwe-ketogenic, izinqubo eziningana ezijwayelekile ze-metabolic ziyashintshwa futhi amazinga kashukela egazi ayancipha, amangqamuzana omdlavuza "alambile". Ngenxa yalokho, amangqamuzana omdlavuza aboniswe ukuthi akhula kancane kakhulu, ngokuvamile ehla ngosayizi noma aze afe.
Lelisu lokudla okunempilo njengendlela yokwelapha umdlavuza lahlongozwa okokuqala ngu-Otto Heinrich Warburg, isazi sebhayoloji samangqamuzana esihamba phambili. U-Otto Warburg uholele ekutholakaleni kokuthi amangqamuzana omdlavuza awakwazi ukuchuma ngokusebenzisa amandla akhiqizwa ukuphefumula kwamaselula kodwa esikhundleni salokho asuka ekuvubeleni kweglucose. Umphumela we-Warburg uthuthukiswe kusukela endimeni ye-glycolysis ne-lactic acid fermentation ukudlulisa amandla, kunxephezela ukuncika okuphansi ku-phosphorylation ye-oxidative kanye nokuphefumula kwe-mitochondrial okulinganiselwe.
Izinzuzo ze-Keto�Diet for Cancer
Ukudla kwe-ketogenic kunikeza ezinye izinzuzo ekwelapheni umdlavuza. Ngokuyinhloko, ukunciphisa ama-carbohydrate ekudleni kwakho kunganciphisa ngokushesha ukudla kwekhalori, kunciphise amandla atholakalayo kumaseli. Ngokulandelayo, lokhu kungase kubambezele ukukhula kwesimila nokuqhubeka komdlavuza. Ukwengeza, ukudla kwe-ketogenic kungasiza ukwehlisa amazinga e-insulin. I-insulin iyi-hormone ye-anabolic ekhuthaza ukukhula kwamaseli, okuhlanganisa namaseli anomdlavuza. Ngakho-ke, i-insulin ephansi ingasiza ekubambezeleni ukukhula kwesimila.
I-Ketogenic Diet kanye Nomdlavuza Ezilwaneni
Abacwaningi baye bahlaziya ukudla kwe-ketogenic njengenye indlela yokwelapha umdlavuza amashumi eminyaka amaningi. Kuze kube muva nje, ucwaningo oluningi 'lwenziwa ezilwaneni. Inombolo enkulu yalezi zifundo zocwaningo lwezilwane ziye zabonisa ukuthi ukudla kwe-ketogenic kunganciphisa ukukhula kwesimila futhi kuthuthukise amazinga okusinda kumagundane.
Olunye ucwaningo lwamagundane lubuyekeze imiphumela yokulwa nomdlavuza yokudla kwe-ketogenic kanye nokunye ukudla. Ngokumangalisayo, abacwaningi bathola ukuthi amaphesenti angu-60 amagundane alandela ukudla kwe-ketogenic asinda. Lokhu kukhuphuke kwafika kumaphesenti angu-100 kumagundane athola isengezo se-ketone ngenkathi edla ukudla kwe-keto. Akekho owayephila ngokudla okujwayelekile.
I-Ketogenic Diet kanye Nomdlavuza Kubantu
Naphezu kobufakazi obuthembisayo bezinzuzo zokudla kwe-ketogenic njengendlela yokwelapha umdlavuza ezilwaneni, izifundo zocwaningo kubantu zisanda kuqala. Njengamanje, ucwaningo olulinganiselwe lubonakala lukhombisa ukuthi ukudla kwe-ketogenic kunganciphisa usayizi wesimila futhi kunciphise ukuqhubeka �kwamanye umdlavuza. Elinye lamacala ambalwa aqoshiwe lenziwa kowesifazane oneminyaka engu-65 onomdlavuza wobuchopho. Ngemva kokuhlinzwa, walandela ukudla okune-ketogenic futhi ukukhula kwesimila kwehla.
Kodwa-ke, amasonto ayi-10 ngemuva kokubuyela ekudleni okujwayelekile, waba nokwanda okukhulu kokukhula kwesimila. Imibiko yamacala afanayo yahlaziya ukusabela kokudla kwe-ketogenic kwabesifazane ababili ababethola ukwelashwa komdlavuza wobuchopho othuthukile. Abacwaningi bathole ukuthi ukumuncwa kwe-glucose kwehlisiwe kusuka kuzicubu zazo zombili iziguli. Omunye wabesifazane ubike izinga lempilo elithuthukile futhi wahlala ekudleni amasonto angu-12. Phakathi naleso sikhathi isifo sakhe asizange siqhubeke sithuthuka.
Olunye ucwaningo locwaningo lwalandelela ukukhula kwesimila ekuphenduleni ekudleni okune-carbohydrate eningi ngokumelene nokudla kwe-ketogenic ezigulini ezingama-27 ezinomdlavuza wesisu. Ukukhula kwe-tumor kukhuphuke ngamaphesenti angu-32.2 ezigulini ezithole ukudla okuphezulu kwe-carb ngenkathi ukukhula kwe-tumor kwehle ngamaphesenti angu-24.3 ezigulini ezidla ukudla kwe-ketogenic. Ocwaningweni oluhlukile locwaningo, iziguli ezintathu kweziyisihlanu ekudleni kwe-ketogenic okuhlanganiswe nemisebe noma i-chemotherapy zithole ukuxolelwa okuphelele.
Ingabe Ukudla Kwe-Ketogenic Kungasiza Ukuvimbela Umdlavuza?
Ucwaningo oluhlukahlukene luphinde lwabonisa ukuthi ukudla kwe-ketogenic kungasiza ekuvimbeleni umdlavuza kwasekuqaleni. Ngokuyinhloko, kungasiza ekunciphiseni izici eziningana eziyingozi zomdlavuza. Ukudla kwe-keto kungasiza ukwehlisa amazinga e-IGF-1. I-insulin-like growth factor 1, noma i-IGF-1, iyi-hormone ebalulekile ekukhuleni kweseli ngenkathi yehlisa ukufa kweseli okuhleliwe. Le hormone ingaba nengxenye ekuziphendukeleni kwemvelo nasekuqhubekeleni phambili komdlavuza. Ukudla kwe-ketogenic kucatshangwa ukuthi kunciphisa amazinga e-IGF-1, ngaleyo ndlela kunciphisa imiphumela ye-insulin enayo ekukhuleni kwamangqamuzana, kunciphise ingozi yomdlavuza.
Ukudla kwe-ketogenic nakho kungasiza ukunciphisa amazinga kashukela egazini futhi kunciphise ingozi yesifo sikashukela. Obunye ubufakazi bukhombisa ukuthi abantu abaneglucose ephezulu nesifo sikashukela banengozi enkulu yokuba nomdlavuza. Ucwaningo lubonisa ukuthi ukudla okune-ketogenic kungasebenza kakhulu ekwehliseni amazinga kashukela egazini nasekuphatheni isifo sikashukela. Ukudla kwe-keto kunganciphisa ukukhuluphala. Ukukhuluphala ngokweqile kungaba yingozi yomdlavuza. Njengoba ukudla kwe-ketogenic kuyithuluzi elinamandla lokulahlekelwa isisindo, kungasiza futhi ukunciphisa ithuba lomdlavuza ngokulwa nokukhuluphala.
Ucwaningo olusafufusa luyaqhubeka nokubonisa ukuthi ushukela noma i-glucose ingumthombo oyinhloko kaphethiloli womdlavuza. Abacwaningi bazamile ukukhombisa ukuthi ukulawula imisebenzi ye-metabolic emzimbeni womuntu kuyisixazululo sangempela ekwelapheni umdlavuza. Ukudla kwe-ketogenic kungasiza ekwelapheni umdlavuza ngoba kunciphisa inani likashukela emzimbeni futhi esikhundleni salokho kufake ama-ketones, amangqamuzana omdlavuza "olambile" nokunciphisa ukukhula kwamangqamuzana nokuqhubeka komdlavuza. UDkt. Alex Jimenez DC, CCST Insight
Isiphetho
Ukudla kwe-ketogenic kunikeza izinzuzo eziningi zezempilo. Ngokusekelwe ocwaningweni lwezilwane kanye nocwaningo lwangaphambi kwesikhathi kubantu, lungase futhi lusebenze njengokwelashwa komdlavuza. Kodwa-ke, kubalulekile ukukhumbula ukuthi ucwaningo olwengeziwe lusadingeka ukuphetha imiphumela yokudla kwe-ketogenic kumdlavuza. Akufanele ukugweme ukwelashwa okuvamile komdlavuza ngokukhetha enye indlela yokwelapha efana ne-keto�diet.�Ububanzi bolwazi lwethu bukhawulelwe ezindabeni ze-chiropractic kanye nempilo yomgogodla. Ukuze uxoxe ngesihloko, sicela ukhululeke ukubuza uDkt. Jimenez noma usithinte kokuthi�915-850-0900 .
Ikhethwe nguDkt Alex Jimenez
Ingxoxo Yesihloko Eyengeziwe:�Ubuhlungu Beqolo
Ukuhlungu obusemhlane� ingesinye sezimbangela ezivame kakhulu zokukhubazeka kanye nezinsuku ophuthe ngazo emsebenzini emhlabeni wonke. Ubuhlungu beqolo bubalulwe kusizathu sesibili esivame kakhulu sokuvakashelwa kwehhovisi likadokotela, okungaphezu nje kwezifo eziphezulu zokuphefumula. Cishe amaphesenti angu-80 abantu azothola ubuhlungu bokubuyela emuva okungenani kanye kukho konke ukuphila kwabo. Umgogodla uyisakhiwo esiyinkimbinkimbi esakhiwe ngamathambo, amalunga, imigqa, nemisipha, phakathi kwezinye izicubu ezithambile. Ukulimala kanye/noma izimo ezimbi kakhulu, njengokuthi�i-discni herniated, ekugcineni kungaholela ezimpawu zobuhlungu beqolo. Ukulimala kwezemidlalo noma ukulimala kwengozi yemoto ngokuvamile kuyimbangela evame kakhulu yobuhlungu beqolo, noma kunjalo, ngezinye izikhathi ukunyakaza okulula kakhulu kungaba nemiphumela ebuhlungu. Ngenhlanhla, ezinye izindlela zokwelapha, njengokunakekelwa kwe-chiropractic, zingasiza ekudambiseni izinhlungu emuva ngokusebenzisa ukulungiswa komgogodla kanye nokuphathwa ngesandla, ekugcineni kuthuthukise ukukhululeka kobuhlungu. �
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by UDkt Alex Jimenez | Ukudla, Imithi Edidiyelwe, Ukuzila ukudla okungapheli, I-Ketogenic Diet Ichazwe, Imvelo yemvelo, Weight Loss, Ubuhle
Izinzuzo ezivela ekudleni kwe-ketogenic zifana nalezo zanoma yikuphi ukudla okuqinile okune-carb ephansi. Umphumela ungase ube mkhulu njengoba amaprotheni akhawulelwe kakhulu. Lokhu kuphakamisa ama-ketones kakhulu, futhi kunciphisa i-insulin (ihomoni egcina amafutha).
Weight Loss
Ukuguqula umzimba wakho emshinini othile oshisa amafutha kunezinzuzo ezicacile zokulahlekelwa isisindo. Ukushiswa kwamafutha kwanda kakhulu ngenkathi i-insulin, ihomoni egxile ekugcinweni kwamafutha, yehla kakhulu. Lokhu kukhiqiza izimo eziphelele.
Mayelana nocwaningo lwesayensi lwe-20 lwesigaba esiphezulu (RCTs) lwembula ukuthi, uma kuqhathaniswa nezinye izidlo, ukudla okunamafutha aphansi kanye ne-ketogenic kubangela ukunciphisa okuphumelelayo kwesisindo.
Reverse Type 2 Diabetes
Ukudla kwe-ketogenic kuhle kakhulu ekubuyiseleni isifo sikashukela sohlobo 2, ngoba kwehlisa amazinga kashukela egazini futhi kusiza ukubuyisela emuva umphumela omubi wamazinga e-insulin aphakeme kulesi simo.
Ukugxila Kwengqondo Okuthuthukisiwe
I-Ketosis iphetha ngokugeleza okuqhubekayo kwegesi (ama-ketone) eya ebuchosheni. Futhi ekudleni kwe-ketogenic uhlala kude nokushintshashintsha kweglucose yegazi. Lokhu kunomthelela ekuhlangenwe nakho kokugxila nokunaka.
Abantu abaningi basebenzisa ukudla kwe-keto ikakhulukazi ukwenza ngcono ukusebenza kwengqondo. Kuyathakazelisa ukuthi kunombono oyiphutha ovamile wokuthi ukudla ama-carbs6 amaningi kuyadingeka ukuze kusebenze kahle ubuchopho. Uma ama-ketones engatholakali kodwa lokhu kuyiqiniso kuphela.
Ukulandela izikhathi ezimbalwa (kuze kube isonto) ze-keto adaptation, ngalokho abantu bangathola ubunzima bokugxila, babe nekhanda elibuhlungu futhi bacasuke kalula, kokubili umzimba womuntu nengqondo kungahamba kahle kuma-ketone.
Kulesi simo, amadoda nabesifazane abaningi baba namandla engeziwe nokugxila kwengqondo okuthuthukisiwe.
Ukwanda kokukhuthazela ngokomzimba
Izidlo ze-Ketogenic zingakhuphula kakhulu ukukhuthazela kwakho ngokomzimba, ngokukunikeza ukufinyelela njalo kuwo wonke amandla ezitolo zakho zamafutha.
Umthombo womzimba wamacarbohydrate agciniwe (i-glycogen) uhlala kuphela amahora ambalwa wokuzivivinya kanzima, noma ngaphansi. Kodwa izitolo zakho zamafutha ziphethe amandla anele okuhlala kalula amasonto noma mhlawumbe izinyanga.
Uma ujwayele ukushisa ama-carbohydrate - njengabantu abaningi manje - ukuthi izitolo zakho zamafutha azifinyeleleki kalula, futhi azikwazi ukusebenzisa ubuchopho bakho. Lokhu kubangela ukuthi udinge ukusutha ngokudla ngaphambi, phakathi nangemuva kwezikhathi zokuzivocavoca ezinde. Noma ukuze nje uphethise imisebenzi yakho yansuku zonke futhi uvimbele "i-hanger" (elambile futhi ecasukile). Ngokudla kwe-ketogenic le nkinga iyaxazululwa. Njengoba umzimba nobuchopho kungaphehlwa 24/7 ezitolo ezinamandla, ungaqhubeka.
Kungakhathaliseki ukuthi uyaqhudelana emcimbini wokukhuthazela komzimba, noma uzama nje ukuhlala ugxile ekufinyeleleni okunye okuhlosiwe, umzimba wakho uthola uphethiloli owudingayo ukuze uqhubeke uhamba.
Izinkinga ezimbili
Ngakho-ke kungenzeka kanjani ukuthi iningi labantu libe nomuzwa wokuthi ama-carbohydrate abalulekile ekuzilolongeni? Zimbili nje izizathu. Hhayi, futhi ukuze uvule amandla okudla kwe-ketogenic okukhuthazela komzimba esikhundleni sokuhlupheka ukusebenza okuncishisiwe, uzodinga:
- Uketshezi olwanele nosawoti
- Izinsuku eziyishumi nane zokujwayela kumafutha avuthayo - akwenzeki ngokushesha
umzimba Syndrome
Kunezifundo eziningi ezibonisa ukuthi ukudla okune-carb ephansi kuthuthukisa izimpawu ze-metabolic syndrome, njenge-lipids yegazi, amazinga e-insulin, i-HDL-cholesterol, usayizi wezinhlayiyana ze-LDL kanye namazinga kashukela egazini lokuzila ukudla. Ukuthuthukiswa kuye kwaboniswa ukuthi kukhulu lapho ama-carbohydrate namaprotheni enqunyelwe endaweni ethile yokuba khona.
Isithuthwane
Ukudla kwe-ketogenic kuwukwelashwa okuqinisekisiwe kwesithuthwane okuye kwasetshenziswa kusukela ngawo-1920s. Ngokwesiko ibisetshenziswa ezinganeni ezinesifo sokuwa esingalawuleki naphezu kwezidakamizwa.
Muva nje iye yahlolwa ngempumelelo nangabantu abadala abanesifo sokuwa, kwaba nemiphumela emihle efanayo. Kukhona izilingo ezilawulwa ngokungahleliwe ezibonisa amandla okudla kwe-ketogenic ekubanjweni kweziguli ezinesithuthwane.
Ukusebenzisa ukudla okune-ketogenic esithuthwaneni ukuthi ngokuvamile kwenza abantu baphuze imishanguzo elwa nesifo sokuwa, kuyilapho bengabanjwa. Akuvamile ukuthi ngisho ube sesimweni sokuyeka ngokuphelele ukusebenzisa le mithi.
Njengoba imithi eminingi inemiphumela engemihle, njengokucanuzela kwenhliziyo, ukugxilisa ingqondo okuncishisiwe, izinguquko zobuntu noma ngisho nokuncipha kwe-IQ - ukukwazi ukudubula imithi emincane noma engekho kungaba yinzuzo enkulu.
Izinzuzo Eziningi Ezivamile
Izinzuzo zizoba yizo ezivame kakhulu. Kodwa-ke kukhona ezinye eziningi okungenzeka azilindelekile nakakhulu futhi, okungenani kwabanye abantu, ezishintsha ukuphila.
Ububanzi bolwazi lwethu bukhawulelwe ku-chiropractic kanye nokulimala komgogodla nezimo. Ukuze uxoxe ngezinketho odabeni lwesihloko, sicela ukhululeke ukubuza uDkt. Jimenez noma usithinte ku 915-850-0900 .�
NguDkt. Alex Jimenez
Izihloko ezengeziwe: Wellness
Impilo yonke kanye nokuphila kahle kubalulekile ekugcineni ukulinganisela okufanele kwengqondo nomzimba emzimbeni. Kusukela ekudleni ukudla okunomsoco okunomsoco kanye nokuzivocavoca nokuhlanganyela emisebenzini engokwenyama, ukulala isikhathi esinempilo njalo, ukulandela amathiphu ezempilo kanye nokuphila kahle kungasiza ekugcineni ukugcina inhlalakahle iyonke. Ukudla izithelo nemifino eminingi kungahamba ibanga elide ekusizeni abantu ukuba babe nempilo.
by UDkt Alex Jimenez | Ukudla, Imithi Edidiyelwe, Ukuzila ukudla okungapheli, I-Ketogenic Diet Ichazwe, Imvelo yemvelo, Weight Loss, Ubuhle
Ukudla kwe-ketogenic, noma ukudla kwe-keto, ukudla, okuguqula uhlelo lwakho lube umshini oshisa amafutha. Inemiphumela ethile engathandeki yokuqala maqondana nempilo nokusebenza, kanye nezinzuzo eziningi zokuncipha kwesisindo.
Ukudla okune-ketogenic kuqhathaniswa nokunye ukudla okune-carb ephansi, njengohlelo lokudla lwe-Atkins noma i-LCHF (i-carb ephansi, amafutha aphezulu). Lokhu kudla kugcina kube yi-ketogenic kakhulu noma ngaphansi ngengozi. Umehluko omkhulu phakathi kwe-LCHF ne-keto ukuthi amaprotheni akhawulelwe ekugcineni.
Uhlelo lokudla kwe-keto lwenziwa ngokuqondile ukuholela ku-ketosis. Kuyenzeka ukulinganisa nokuzivumelanisa nezimo ukuze kuzuzwe amanani aphelele e-ketone empilweni enhle noma ekusebenzeni komzimba nengqondo. Ngezansi, ungafunda ukusebenzisa i-keto ukufeza izinhloso zakho zomuntu siqu.
Iyini i-Ketosis?
I-keto ekudleni kwe-ketogenic ibangelwa ukuthi ishiya umzimba ukuze idale ama-molecule amancane kaphethiloli aziwa ngokuthi ama-ketone. Lona omunye uphethiloli womzimba wakho, osetshenziswa lapho ushukela wegazi (iglucose) untuleka.
Ama-ketone akhiqizwa uma ungadli noma imaphi ama-carbs (ahlehliswa ngokushesha abe ushukela wegazi) kanye namazinga aphakathi kuphela wamaprotheni (amaprotheni eqile nawo angaguqulelwa kushukela wegazi). Ama-ketones akhiqizwa esibindini, kusuka emafutheni. Bese zisetshenziswa kuwo wonke umzimba njengamafutha. Ubuchopho yisitho esidinga amandla amaningi ukuze sisebenze futhi amafutha angeke asetshenziselwe amandla yiso. Ubuchopho bungasebenza kuphela ku-glucose noma kuma-ketones.
Ekudleni kwe-ketogenic umzimba wakho wonke ushintsha umthombo wawo wamafutha ukuze usebenze cishe emafutheni ngokuphelele. Izinga le-insulin liyancipha kakhulu futhi ukushiswa kwamafutha kukhuphuka kakhulu. Kuba lula ukungena ezitolo zakho zamafutha ukuze uwashise. Uma uzama ukwehlisa isisindo, lokhu ngokusobala kuhle kakhulu, kodwa ngaphezu kwalokho, kunezinye izinzuzo, ezifana nesifiso esincane sokudla kanye nokunikezwa kwamandla okuqhubekayo.
Lapho umzimba usukhiqize ama-ketones, kuthiwa ku-ketosis. Indlela eshesha kakhulu yokufika lapho iwukuzila ukudla, ungadli lutho, kodwa ngokusobala, akwenzeki ukuzila ukudla. Ukudla kwe-ketogenic, ngakolunye uhlangothi, kungadliwa kuze kube phakade futhi kubangele i-ketosis. Ngaphandle kokuthi ngisho nokuzila ukudla, kunezinzuzo eziningi zokuzila ukudla. kuhlanganise nokuncipha kwesisindo.
Okufanele Udle Ekudleni Kwe-Ketogenic
Nakhu ukudla okuvamile ongakujabulela ekudleni kwe-ketogenic. Amanani ama-carbohydrate nge-100 g. Ukuze uhlale ku-ketosis, okuphansi ngokuvamile kungcono:
Into ebaluleke kakhulu ukufeza i-ketosis ukuhlala kude nokudla ama-carbohydrate amaningi. Kuzodingeka ugcine ukudla okungaphansi kwamagremu angu-20 kodwa ngaphansi kwamagremu angu-50 ngosuku ama-carbohydrate avunyelwe. Ama-carbohydrate ambalwa aphumelela kakhulu.
Zama ukugwema
Nakhu okungafanele ukudle ekudleni kwe-keto, ukudla okugcwele ushukela nesitashi, okuhlanganisa ukudla okunesitashi njengesinkwa, irayisi, i-pasta namazambane. Lokhu kudla kuphezulu kakhulu kuma-carbohydrates, njengoba ubona.
Amanani ayi-g yama-carbs agayekayo nge-100 g (3.5 oz), ngaphandle uma kuqashelwe ngenye indlela.
Lokhu ngokuvamile kusho ukuthi uzofuna ukukuvimbela ngokuphelele ukudla okunoshukela okumnandi, nokudla okunesitashi njengesinkwa, i-pasta, irayisi namazambane. Ngokuyisisekelo landela iziqondiso ukuze uthole ukudla okune-carb ephansi okuqinile, futhi khumbula ukuthi kucatshangwa ukuthi kugcwele amafutha, hhayi amaprotheni amaningi.
Umhlahlandlela onzima ungaphansi kwamaphesenti angu-10 wamandla avela kuma-carbs (ama-carbs ambalwa, aphumelele kakhulu), amaphesenti angu-15 kuya kwangu-25 amaprotheni (umkhawulo ophansi uphumelela kakhulu), kanye namaphesenti angu-70 noma ngaphezulu kumafutha.
Okufanele Uphuze Ngokudla Kwe-Ketogenic
Ngakho-ke uphuzani ekudleni kwe-keto? Amanzi alungile, kanjalo netiye noma ikhofi. Ungasebenzisi izithasiselo. Inani elincane lobisi noma ukhilimu KULUNGILE (kodwa qaphela i-caffe latte!) . Ingilazi yewayini ilungile.
Iphansi kangakanani i-Keto?
Ama-carbohydrate ambalwa owadlayo, umphumela uzoba mkhulu emafutheni nasegazini. Ukudla kwe-keto kuwukudla okuqinile okune-carb ephansi, futhi ngenxa yalokho kusebenza kakhulu.
Sincoma ukulandela iseluleko sezokudla ngokuqinile ngangokunokwenzeka. Uma wanelisekile ngesisindo nempilo yakho, ungase uzame ngokucophelela ukudla ngokukhululekile (uma ungathanda).
Ububanzi bolwazi lwethu bukhawulelwe ku-chiropractic kanye nokulimala komgogodla nezimo. Ukuze uxoxe ngezinketho odabeni lwesihloko, sicela ukhululeke ukubuza uDkt. Jimenez noma usithinte ku 915-850-0900 .�
NguDkt. Alex Jimenez
Izihloko ezengeziwe: Wellness
Impilo yonke kanye nokuphila kahle kubalulekile ekugcineni ukulinganisela okufanele kwengqondo nomzimba emzimbeni. Kusukela ekudleni ukudla okunomsoco okunomsoco kanye nokuzivocavoca nokuhlanganyela emisebenzini engokwenyama, ukulala isikhathi esinempilo njalo, ukulandela amathiphu ezempilo kanye nokuphila kahle kungasiza ekugcineni ukugcina inhlalakahle iyonke. Ukudla izithelo nemifino eminingi kungahamba ibanga elide ekusizeni abantu ukuba babe nempilo.
