Umzimba unezinhlobonhlobo zemithombo kaphethiloli ongayisebenzisa, ngayinye enezinzuzo nezinkinga ezihlukahlukene.
Ngokwesibonelo, ushukela ngokuvamile uwumthombo wethu oyinhloko wamandla—hhayi ngoba uphumelela kakhulu—kodwa ngenxa yokuthi ungasetshenziswa ngokushesha yiwo wonke amangqamuzana asemzimbeni. Ngeshwa, lapho sishisa ushukela, sidela ukusebenza kahle kwejubane, okungaholela ekwakhekeni kwama-molecule angaba yingozi abizwa ngokuthi ama-radicals mahhala.
Ngokuphambene, lapho ukudla okunama-carbohydrate kulinganiselwe, siqala ukusebenzisa imithombo kaphethiloli esebenza kahle kakhulu esinikeza amandla engeziwe (ngesilinganiso esincane) ngaphandle kokukhiqiza udoti omningi we-metabolic. Ngokungangabazeki, umthombo wamandla osebenza kahle kakhulu imizimba yethu engasebenzisa ama-ketone. Nakuba i-BHB ingewona umzimba we-ketone ngokobuchwepheshe, ithinta umzimba ngendlela efanayo nemizimba ye-ketone, ngakho-ke sizoyihlukanisa njengeyodwa kusukela manje.
Emizimbeni emibili ye-ketone esiyisebenzisela uphethiloli (i-acetoacetate ne-BHB), i-BHB isinikeza amandla amaningi kuyilapho futhi izuzisa imizimba yethu ngezindlela eziningi ezahlukene.
I-Ketosis yisimo lapho umzimba wakho uqongelela okuthile okubizwa ngokuthi ama-ketone. Kunezinhlobo ezintathu zemizimba ye-ketone:
● i-cetate: umzimba we-ketone oguquguqukayo;
● I-Acetoacetate: Lo mzimba we-ketone ubala cishe u-20% wemizimba ye-ketone egazini. I-BHB yenziwe nge-acetoacetate, umzimba ongakwazi ukuyikhiqiza nganoma iyiphi enye indlela. Kubalulekile ukuqaphela ukuthi i-acetoacetate izinzile kancane kune-BHB, ngakho-ke ingakwazi ukuguqula ngokuzenzekelayo ku-acetone ngaphambi kokusabela kwe-acetoacetate nge-BHB.
●I-Beta-Hydroxybutyrate (BHB): Lona umzimba we-ketone ogcwele kakhulu emzimbeni, ngokuvamile ubalwa ~ 78% wama-ketone atholakala egazini.
Kokubili i-BHB ne-acetone zitholakala ku-acetoacetate, noma kunjalo, i-BHB iyi-ketone eyinhloko esetshenziselwa amandla ngoba izinzile kakhulu futhi iningi, kuyilapho i-acetone ilahlekile ngokuphefumula nokujuluka.
Lezi zidumbu ze-ketone zikhiqizwa ngokuyinhloko yisibindi emafutheni, futhi zinqwabelana emzimbeni ezifundazweni eziningana. Isimo esivame kakhulu nesifundwe isikhathi eside kakhulu ukuzila ukudla. Uma uzila ukudla amahora angu-24, umzimba wakho uzoqala ukuthembela emafutheni avela kuzicubu ze-adipose. Lawa mafutha azoguqulwa abe yimizimba ye-ketone ngesibindi.
Ngesikhathi sokuzila ukudla, i-BHB, njengeglucose noma amafutha, iba uhlobo oluyinhloko lwamandla omzimba wakho. Izitho ezimbili ezinkulu zithanda ukuthembela kulolu hlobo lwamandla e-BHB - ubuchopho nenhliziyo.
I-BHB yenza isimo esivikela abantu ekucindezelekeni kwe-oxidative. Lokhu kuhlobanisa ngokuqondile i-BHB nokuguga. Kuyathakazelisa ukuthi, uma uku-ketosis, awugcini nje ukudala uhlobo olusha lwamandla, kodwa lolu hlobo lwamandla olusha lusebenza njenge-antioxidant.
Ukuzila ukudla kungenye yezindlela zokungena esimweni se-ketosis. Futhi iza ngezindlela eziningi ezahlukene: ukuzila ukudla ngezikhathi ezithile, ukudla okukhawulelwe isikhathi, nokudla okunemikhawulo yekhalori. Zonke lezi zindlela zizofaka umzimba esimweni se-ketosis, kodwa zikhona ezinye izindlela zokukungenisa ku-ketosis ngaphandle kokuzila ukudla. Enye indlela yokwenza lokhu ukunciphisa ukudla kwama-carbohydrate.
Ukudla kwe-ketogenic kuthole isithakazelo esikhulu kwabezindaba futhi kwavusa izingxoxo eziningi ngoba kuvame ukusetshenziselwa ukunciphisa umzimba. Iphinde yehlise ukukhiqizwa kwe-insulin, enye yezindlela ezinkulu ezilawula ukuguga. Lokhu kulula ukukuqonda, uma unganciphisa isenzo se-insulin, unganciphisa ukuvuvukala, ngaleyo ndlela wandise impilo kanye nesikhathi sempilo.
Inkinga ngokudla kwe-ketogenic ukuthi kunzima ukunamathela kukho. Amagremu ayi-15-20 kuphela ama-carbohydrate avunyelwe ngosuku. I-apula, lokho mayelana nakho. Ayikho i-pasta, isinkwa, i-pizza, nanoma yini enye esiyithandayo.
Kodwa kungenzeka ukungena esimweni se-ketosis ngokuthathaizithako ze-ketone ester,ezimuncwa umzimba bese ziwuletha esimweni se-ketosis.
Ngingakwazi ukuzivocavoca ngesikhathi sokuzila ukudla kwamahora angu-16 lokuzila ukudla oku-16:8?
Kodwa uma wenza i-weightlifting, sprinting, noma yiluphi uhlobo lokuzivocavoca kwe-anaerobic, noma ukuvivinya umzimba okuncike ku-glycolysis, imisipha edingekayo kulolu hlobo lokuzivivinya incike ku-glucose ne-glycogen. Uma uzila ukudla isikhathi eside, izitolo zakho ze-glycogen ziyaphela. Ngakho-ke, lezi zinhlobo zemicu yemisipha zifisa lokho ezikudingayo, okuwushukela. Ngingancoma ukukwenza ngemva kokudla nokuphuza ngokwanele.
Ingabe izithelo namajikijolo angadliwa?
Uma ufunda izithelo, uzothola ukuthi zinamazinga ahlukene empilo, okungenani ngokusekelwe kwisayensi yokuguga. Indlela embi kakhulu yokudla izithelo ukuphuza ijusi yazo. Abantu abaningi baphuza ingilazi yejusi yewolintshi njalo ekuseni becabanga ukuthi benza into enempilo. Kodwa empeleni ijusi egcwele ushukela futhi imuncwa ngokushesha ngumzimba, ngakho ayinempilo.
Izithelo, ngakolunye uhlangothi, ziqukethe ama-phytonutrients amaningi ahlobene nempilo-ama-ketone, ama-polyphenols, ama-anthocyanins-ayinzuzo emzimbeni. Kodwa umbuzo uwukuthi, iyiphi indlela engcono kakhulu yokuwasebenzisa? Manje sekuyithuba lokuthi amajikijolo akhanye. Amanye amajikijolo anombala obala kakhulu, okusho ukuthi aqukethe inani elikhulu lama-phytonutrients, kanti amaningi nawo anoshukela ophansi. Amajikijolo awukuphela kwezithelo engizidlayo ezimnandi futhi, futhi akuvumela ukuthi unciphise ukudla kwakho kwe-carb ngenkathi usathola ama-phytonutrients amaningi.
Umshwana wokuzihlangula: Lesi sihloko esolwazi oluvamile kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha. Olunye ulwazi lokuthunyelwe kwebhulogi luvela ku-inthanethi futhi alusebenzi. Le webhusayithi inomthwalo wemfanelo kuphela wokuhlunga, ukufometha kanye nokuhlela ama-athikili. Injongo yokudlulisa ulwazi olwengeziwe ayisho ukuthi uyavumelana nemibono yayo noma uqinisekise ubuqiniso bokuqukethwe kwayo. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Aug-08-2024
