Shin kun daidaita ne?
Keto-gyare-gyaren (ma wani lokacin ana kira "maida-karbawa") shine tsarin da jiki ke wucewa ta hanyar cin abinci mai gina jiki kamar yadda yake canzawa ta amfani da glucose na farko don samar da makamashi don amfani da kitsen farko don samar da makamashi. Sashen "keto" na nufin ketones, wanda shine kwayoyin mai narkewa da ruwa wanda hanta ke yada lokacin da ake yaduwa da ƙwayoyin cuta, musamman idan yawancin carbohydrate yana da ƙasa.
Ana iya yin amfani da ƙwayoyi don samar da makamashi ta mafi yawan kyallen takalma a jikinmu, ciki har da kwakwalwa (wanda ba zai iya amfani da acid mai guba ba tsaye).
Jikunanmu kullum suna amfani da haɗarin mai da glucose don makamashi, amma a cikin yanayin da ba'a da keto, jiki ya kai ga glucose na farko, tun da kawai yawancin ketones an samar da su ne a lokacin da ake amfani da su a cikin kullun da ake amfani da su tare da sauran nau'in takalma. kamar zuciya. Tun da kwakwalwa ba zai iya amfani da mai ba, yana dogara ne akan glucose lokacin da muke cikin jihar da ba a haɗa ba. Saboda haka, idan muka ci gaba da cin abinci a kan karamin hatsi, zamu iya ganin abin da nake kira "hadarin carb" ko kuma wani lokacin ana kiransa "Atkins mura" lokacin da jikinmu ya fita daga shaguna na glycogen (wannan shine babban hanyar mu jikin jari glucose). Yana da lokacin da glycogen Stores ke da ƙasa cewa jiki fara aiwatar da keto-adaptation.
Tarihin Brief
Wasu daga cikin binciken farko da aka yi a hankali a cikin shekarun 1980 ne lokacin da mai binciken Dr. Stephen Phinney yayi nazarin wasu kungiyoyi na mutane a kan abincin da ake kira ketogenic.
Ɗaya daga cikin karatun da aka yi na horar da motoci ne sosai. Da farko, wasan kwaikwayo na cyclists sun ki yarda akan rage cin abinci, amma ba da daɗewa ba da karuwar ya fara sakewa, har zuwa ƙarshen (makonni 4) sun sami nasarar cika yawan adadin biyun da suke da shi a farkon, amma tare da hankali gajiya.
Wannan rushewa da kuma dawowa sun kasance "keto-adaptation". A cikin shekaru tun lokacin da muka koyi cewa yawancin 'yan wasa a kan abincin da ake kira ketogenic don karin lokaci mai tsawo zai iya inganta aikin su fiye da yadda suke da tushe.
Yaya Tsawon Tsarin Kwacewa?
Akwai adadi mai kyau na mutum, amma tsari zai fara bayan 'yan kwanakin farko a kan cin abinci na ketogenic. Sa'an nan kuma, bayan kimanin mako guda zuwa kwanaki goma, ƙananan masu ƙananan caca sun fara jin dadin gwagwarmayar keto-adaptation. Suna bayar da rahoton ingantaccen tunani na hankali da kuma mayar da hankali kuma wani lokacin ma da makamashin jiki. A cikin insulin resistant mutane, cutar jini da kuma jini sugar yawanci fara normalize.
Bayan karshen mako na biyu (wani lokacin har zuwa makonni uku), jiki yana cika yawancin aikinsa don daidaitawa don yin amfani da mai da makamashi. A wannan batu, yunwa da abincin abinci suna raguwa kuma mutane suna jin cewa suna da karfin jiki.
Bayan wannan, jiki yana ci gaba da yin canje-canje da yawa. Alal misali, shi ya zama mafi mahimmancin kare lafiyar, don haka mutane sukan lura da rashin haɗarin ci abinci mai yawa. Wani canjin da 'yan wasa ke lura akai-akai shi ne ƙananan ƙwayoyin acid a cikin tsokokinsu tare da zaman horo.
Yawancin wadanda ba 'yan wasa ba su lura da sauye-sauye masu sauƙi, amma' yan wasan suna iya. Zai iya ɗaukar makonni 12 don waɗannan canje-canje don kammala.
Shin zan iya yin wani abu don taimakawa na Jiki?
Da yawa daga cikin tukwici game da yadda za ku shiga ta farko a mako akan cin abinci mai karamin karamin zai iya taimakawa wajen taimakawa jikinka ta hanyar sauyawa daga zama glucose-burner don zama mai ƙonawa. Dr. Phinney da sauran masana sun kuma jaddada muhimmancin samun gishiri a cikin makonni biyu na farko, kamar yadda jiki ya bari da yawa daga sodium kuma zai iya barin mutumin da ya gajiya da gajiya.
Tabbatar cin abinci mai yawa idan kuna jin yunwa.
Waɗanne Sauye-Sauye da ke faruwa tare da Keto-Adaptation?
Mun san cewa abincin da ake kira ketogenic (da kuma kayan abinci a cikin karancin gaba) zai iya juya alamun alamar ciwo na rayuwa, cututtuka na 2 , da ciwon magunguna na polycystic. Ana amfani da kayan abinci na Ketogenic don magance wasu cututtuka da kuma alamomi suna da kyau don su iya taimakawa wasu cututtuka na jiki kamar cutar Parkinson.
Gaskiya ta ce, bincike akan wannan yana raguwa, kuma mafi yawan masana kimiyya sun dubi, yawancin da suka samu. Alal misali, yanzu mun san cewa mutane a kan abincin da ake kira ketogenic suna da mummunar irin mummunar mai a cikin jini. Har ila yau a yanzu alama cewa amfani da ketones don makamashi na iya rage yawan danniya da ke cikin jiki da kuma kumburi, kuma yana iya shiga tsakani a kan wasu kwayoyin da zasu iya amfani da lafiyar jiki.
Da zarar An Kashe Mutum, Menene Yakamata ya Kashe Tsarin?
Wasu mutane sun gano cewa ketosis ba shi da kyau, muddin suna cin abincin mota a cikin kimanin 50 grams na carb a kowace rana. Wasu mutane, musamman 'yan wasa da masu aikin motsa jiki, na iya ci fiye da wannan kuma har yanzu sun kasance a cikin ketosis. Wasu suna ganin suna bukatar su rage mota carbohydrate don su kasance a cikin ketosis. Sauran tasirin, irin su haɓaka da halayen haɗari, an san su jefa mutane daga ketosis.
Mafi kyawun abin da za ku yi idan kuna sha'awar gwaji tare da gyaran ƙwaƙwalwar jini , shine fara gwada ketones jinin ku ( zubar da ketones za'a iya amfani da su a farkon, amma an nuna cewa a tsawon lokacin jiki zai fi dacewa a sake amfani da ketone musamman a cikin fitsari).
Kana son ƙarin bayani game da irin kimiyya (da kuma yawancin bayanan kimiyya fiye da zan lissafa a nan)? Ina bayar da shawarar sosai da litattafai biyu daga masana kimiyya Stephen Phinney da Jeff Volek: The Art and Science na Low Carbohydrate Rayuwa da kuma Art da Kimiyya na Low-Carbohydrate Performance . Bugu da ƙari, Jimmy Moore ya ba da labarin abubuwan da yake da shi a cikin littafinsa Keto-Clarity , wanda ya rubuta tare da Dr. Eric Westman.
Sources:
Forsythe, CE, Phinney, SD, et al. "Magana da ƙananan ƙananan manoma da ƙananan carbohydrate a kan yada ƙananan acid abun ciki da alamomi na ƙumburi". Lipids . Janairu 2008 43: (1): 65-77.
Phinney SD, Horton ES et al. "Abubuwan da za a iya amfani da ita a cikin Obese Abubuwanda suka Bayyanawa ga Dandalin Hypocaloric, Ketogenic Diet." Journal of Clinical Investigation 1980 66 (5): 1152-1161.
Phinney SD, Bistrian BR et al. "Hanyoyin Tsarin Mutum na Halittar Kwayoyin Kwayoyin Cutar Ketosis Ba tare da Ƙuntataccen Caloric ba: Tsarin Ƙarƙashin Ƙarƙashin Ƙarƙashin Kasa tare da Rage Hidden Carbohydrate." Metabolism . Agusta 1983 32 (8): 769-776.
Shmiazu T, Hirschey MD da kuma "Matsayi na Cutar da Cutar Hoto ta Cutar Huda da Cutar Hoto. Kimiyya 11 Janairu 2013. 339: 6116 shafi na 211-214.
Volk BM, Kunces, LJ, et al. Hanyoyi na Mataki na Hikima Ya Karuwa A Cikin Gwaran Cutar Abincin Dama akan Tsarin Dama Mai Dama Mai Dama da Palidoleic Acid a cikin Adultai da Ciwo na Metabolic. PLoS Daya. 2014 9 (11).
Westman EC, Feinman RD et al. "Low-Carbohydrate Gina Jiki da Metabolism." American Journal of Clinical Nutrition Agusta 2007 86 (2): 276-284.