I-ketogenic diet ikhuthaza abalandeli bayo ukuthi banciphise ukudla kwabo okunama-carbohydrates ngokuthanda ukudla okunamafutha amaningi, okunamaprotheni amaningi njengenyama, amaqanda, noshizi - esaziyo ukuthi akunampilo. Njengezinye izidlo, ukudla kwe-keto kuthembisa ukwehla kwesisindo esisheshayo, kodwa lokhu kudla nakho kuza nezingozi eziningi zempilo. Esikhundleni sokudalula umzimba wakho kubo, kungcono ukucabangela ukushintshela ekudleni okusekelwe esitshalweni okuzokusiza ulahlekelwe isisindo futhi ugweme lonke uhlu lwezinkinga zempilo!
1. Ukwehla kwesisindo noma…?
Ukudla kwe-keto kuthembisa abalandeli bayo ukwehla kwesisindo ngaphansi kwesithunzi “sokushintsha kwe-metabolic” ngenqubo ye-ketosis, kodwa empeleni isisindo siyalahleka - okungenani ekuqaleni - ngokumane udle amakholori ambalwa nokulahlekelwa isisindo semisipha. Ukudla ama-calories ambalwa kukusiza ukuthi ulahlekelwe isisindo, kodwa akufanele neze uzizwe uthanda ukuzila ukudla, futhi akufanele kuholele ekulahlekelweni kwemisipha. Okubi nakakhulu, ngokuhamba kwesikhathi, abantu abaningi abazama ukudla kwe-keto baphinde bathole isisindo futhi babuyele lapho baqala khona. Ngokusho kwe-meta-analysis of studies, ngemva kwezinyanga ezingu-12 zokudla kwe-ketogenic, isisindo esijwayelekile esilahlekile sasingaphansi kwekhilogremu eyodwa. Futhi ukudla okuphelele, ukudla okusekelwe ezitshalweni, okwamanje, kungaba isu eliphumelela kakhulu lokulahlekelwa isisindo.
2. I-Keto flu
Noma ubani ofuna ukuzama ukudla kwe-keto kufanele azi ukuthi umzimba uqala ukugula kakhulu lapho amafutha eba umthombo wawo oyinhloko wamafutha esikhundleni sama-carbohydrate. Lo mkhuhlane obizwa nge-keto flu ungahlala isonto lonke kuya enyangeni, ubangele amajaqamba, isiyezi, isisu esibuhlungu, ukuqunjelwa, ukucasuka, nokuqwasha. Lapho udla ukudla okuphelele kwezitshalo, lezi zinkinga aziveli, futhi ngokuphambene nalokho, ukudla okunjalo kungathuthukisa inhlalakahle yakho kuphela.
3. I-cholesterol ephakeme
Abantu abadla inani elikhulu lenyama, amaqanda, noshizi kufanele bakhathazeke kakhulu ngamazinga abo e-cholesterol. Ukudla kwe-ketogenic kwaqalwa kwenzelwe ukwelashwa kwezingane ezine-refractory isithuthwane, kepha nakuleli qembu leziguli, amazinga e-cholesterol abe phezulu kakhulu ngenxa yalokhu kudla. Ukwenyuka kwamazinga e-cholesterol kwabonwa nasezigulini zabantu abadala ezisebenzisa ukudla kwe-keto ukuze kwehle isisindo. Ukudla okusekelwe ezitshalweni, ngakolunye uhlangothi, kukhonjisiwe ezifundweni eziningi ukusiza ukwehlisa amazinga e-cholesterol kakhulu.
4. Impiloizinhliziyo
I-cholesterol ephezulu iyingozi empilweni yenhliziyo. Okuwukuphela kwenani eliphilayo elidla ukudla okunamafutha amaningi ezilwane namaprotheni ama-Inuit, futhi aziwa ukuthi aphethwe isifo senhliziyo nemithambo yegazi ngaphezu kwesilinganiso sabantu basentshonalanga. Ocwaningweni olwenziwa ngabanesifo sikashukela sohlobo loku-1, labo abadla amafutha amaningi namaprotheni babesengozini enkulu yokuba nesifo senhliziyo uma kuqhathaniswa nalabo abadla ama-carbohydrate amaningi. Uma kuqhathaniswa, ucwaningo luye lwabonisa ukuthi ukudla okusekelwe ezitshalweni kuvimbela ukuthuthukiswa kwesifo senhliziyo.
5. Ukufa
Ukudla imikhiqizo yezilwane kwandisa ingozi yokufa. Ukuhlaziywa kwe-meta yabantu abangu-272 kwathola ukuthi labo abadla ukudla okune-carbohydrate ephansi, okucebile ngamaprotheni okugcwele imikhiqizo yezilwane babenezinga lokufa eliphakeme elingama-216% kunabantu abakokunye ukudla. Izimbangela zokufa zazihlukile, kodwa kwezinye izimo zazihlotshaniswa nokuntuleka kwesici esinjenge-selenium.
6. Amatshe ezinso
Enye inkinga enkulu ebhekene nabantu abadla inqwaba yemikhiqizo yezilwane ngamatshe ezinso. Ukudla amaprotheni ezilwane kungenye yezinto ezandisa ingozi yokuthuthukisa amatshe ezinso. Amatshe ezinso abuhlungu kakhulu futhi angaholela ezinkingeni ezinjengokuvinjwa komchamo, ukutheleleka, kanye nokungasebenzi kahle kwezinso. Kodwa-ke, ukudla okusekelwe ezitshalweni kunganciphisa ingozi yamatshe ezinso.
I-7. Isifo sikashukela
Kukholelwa ukuthi ngokugwema ama-carbs ekudleni kwe-ketogenic, isifo sikashukela singelashwa, kodwa ngeshwa lokhu akunjalo. Ukuhlaziywa kwe-meta yocwaningo kubantu abanesifo sikashukela sohlobo 2 akutholanga mehluko ekulawuleni isifo sikashukela phakathi kwalabo abadla ukudla okune-carbohydrate ephansi kanye nokudla okunama-carbohydrate amaningi. Kodwa-ke, ukudla okusekelwe ekudleni okuphelele, okusekelwe ezitshalweni kuvimbela futhi kwelapha isifo sikashukela sohlobo 2.
8. Nokunye okuningi...
Ukudla okune-ketogenic nakho kungabangela ezinye izinkinga eziningi zempilo, njengokukhumuzeka kwamathambo, ukuphuka kwamathambo, i-pancreatitis, ukuphazamiseka kwesisu, ukuntuleka kwamavithamini namaminerali, ukukhula kancane, kanye ne-acidosis. Ukudla okusekelwe ezitshalweni kuphephile futhi kunempilo - ngaphandle kwalapho abantu bengenandaba nokuhlela ukudla kwabo.