Umzimba unezinhlobo ezahlukene zemithombo kaphethiloli ongazisebenzisa, ngamunye unezinzuzo nezimbi ezahlukene.
Isibonelo, ushukela uvame ukuba umthombo wethu oyinhloko wamandla—hhayi ngoba uphumelela kakhulu—kodwa ngoba ungasetshenziswa ngokushesha yiwo wonke amaseli emzimbeni. Ngeshwa, uma sishisa ushukela, sidela ukusebenza kahle ngenxa yesivinini, okungaholela ekwakhekeni kwama-molecule angaba yingozi abizwa ngokuthi ama-free radicals.
Ngakolunye uhlangothi, lapho ukudla ama-carbohydrate kulinganiselwe, siqala ukusebenzisa imithombo kaphethiloli esebenza kahle kakhulu esinika amandla engeziwe (ngesivinini esiphansi) ngaphandle kokukhiqiza imfucuza eningi ye-metabolic. Kungashiwo ukuthi, umthombo wamandla osebenza kahle kakhulu imizimba yethu engawusebenzisa ama-ketone. Nakuba i-BHB ingeyona umzimba we-ketone, ithinta umzimba ngendlela efanayo nemizimba ye-ketone, ngakho-ke sizoyihlukanisa njengenye kusukela manje kuqhubeke.
Kuma-ketone bodies amabili esiwasebenzisela uphethiloli (i-acetoacetate kanye ne-BHB), i-BHB isinika amandla amaningi kakhulu kuyilapho futhi izuzisa imizimba yethu ngezindlela eziningi ezahlukene.
I-Ketosis yisimo lapho umzimba wakho uqoqa khona into ebizwa ngokuthi ama-ketone. Kunezinhlobo ezintathu zemizimba ye-ketone:
●i-cetate: umzimba we-ketone oguquguqukayo;
●I-Acetoacetate: Lo mzimba we-ketone uqukethe cishe u-20% wemizimba ye-ketone egazini. I-BHB yenziwe nge-acetoacetate, umzimba ongeke uyikhiqize nganoma iyiphi enye indlela. Kubalulekile ukuqaphela ukuthi i-acetoacetate ayizinzile njenge-BHB, ngakho-ke ingaguquka ngokuzenzakalelayo ibe yi-acetone ngaphambi kokuba kwenzeke ukusabela kwe-acetoacetate ne-BHB.
●I-Beta-Hydroxybutyrate (BHB): Lona umzimba we-ketone otholakala kakhulu emzimbeni, ngokuvamile ubiza cishe ama-78% ama-ketone atholakala egazini.
Kokubili i-BHB kanye ne-acetone kutholakala ku-acetoacetate, noma kunjalo, i-BHB iyi-ketone eyinhloko esetshenziselwa amandla ngoba izinzile futhi iningi, kuyilapho i-acetone ilahleka ngokuphefumula nokujuluka.
Lezi zidumbu ze-ketone zikhiqizwa kakhulu yisibindi ngamafutha, futhi ziqongelela emzimbeni ezimweni eziningana. Isimo esivame kakhulu nesifundwe isikhathi eside ukuzila ukudla. Uma uzila ukudla amahora angama-24, umzimba wakho uzoqala ukuthembela emafutheni avela ezicutshini zamafutha. La mafutha azoguqulwa abe yizidumbu ze-ketone yisibindi.
Ngesikhathi sokuzila ukudla, i-BHB, njengoshukela noma amafutha, iba uhlobo oluyinhloko lwamandla emzimbeni wakho. Izitho ezimbili ezinkulu zithanda ukuthembela kulolu hlobo lwamandla e-BHB - ubuchopho nenhliziyo.
I-BHB ibangela isimo esivikela abantu ekucindezelekeni kwe-oxidative. Lokhu kuxhumanisa ngqo i-BHB nokuguga. Kuyathakazelisa ukuthi uma use-ketosis, awugcini nje ngokudala uhlobo olusha lwamandla, kodwa lolu hlobo olusha lwamandla lusebenza njenge-antioxidant.
Ukuzila ukudla kungenye yezindlela zokungena esimweni se-ketosis. Kuphinde kufike ngezindlela eziningi ezahlukene: ukuzila ukudla ngezikhathi ezithile, ukudla okunqunyelwe isikhathi, kanye nokudla okunqunyelwe amakhalori. Zonke lezi zindlela zizobangela umzimba ukuba ube sesimweni se-ketosis, kodwa kunezinye izindlela zokukufaka ku-ketosis ngaphandle kokuzila ukudla. Enye indlela yokwenza lokhu ukunciphisa ukudla kwama-carbohydrate.
Ukudla kwe-ketogenic kuye kwathandwa kakhulu kwabezindaba futhi kwavusa ingxoxo eningi ngoba kuvame ukusetshenziselwa ukwehlisa isisindo. Kuphinde kunciphise ukukhiqizwa kwe-insulin, enye yezindlela ezinkulu ezilawula ukuguga. Lokhu kulula ukukuqonda, uma unganciphisa ukusebenza kwe-insulin, unganciphisa ukuvuvukala, ngaleyo ndlela wandise impilo kanye nobude besikhathi sempilo.
Inkinga ngokudla okune-ketogenic ukuthi kunzima ukunamathela kukho. Kuvunyelwe amagremu angu-15-20 kuphela ama-carbohydrate ngosuku. I-apula, yilokho kuphela. Akukho pasta, isinkwa, i-pizza, noma yini enye esiyithandayo.
Kodwa kungenzeka ukungena esimweni se-ketosis ngokuthathaizithasiselo ze-ketone ester,ezimuncwa umzimba futhi ziwulethe esimweni se-ketosis.
Ngingakwazi yini ukuzivocavoca ngesikhathi sokuzila ukudla samahora angu-16 sokuzila ukudla okungapheli okungu-16:8?
Kodwa uma wenza ukuphakamisa izinsimbi, ukushesha, noma yiluphi uhlobo lokuzivocavoca okungena-aerobic, noma ukuzivocavoca okuncike ku-glycolysis, imisipha edingekayo kulolu hlobo lokuzivocavoca incike ku-glucose kanye ne-glycogen. Uma uzila ukudla isikhathi eside, izitolo zakho ze-glycogen ziyaphela. Ngakho-ke, lezi zinhlobo zemisipha zifisa lokho ezikudingayo, okungushukela. Ngingancoma ukuthi ukwenze ngemva kokudla nokuphuza ngokwanele.
Ingabe izithelo namajikijolo kungadliwa?
Uma ufunda izithelo, uzothola ukuthi zinezinga elihlukahlukene lempilo, okungenani ngokusekelwe kwisayensi yokuguga. Indlela embi kakhulu yokudla izithelo ukuphuza ujusi wazo. Abantu abaningi baphuza ingilazi yejusi lewolintshi njalo ekuseni becabanga ukuthi benza into enempilo. Kodwa empeleni ujusi ogcwele ushukela futhi umuncwa ngokushesha ngumzimba, ngakho awunempilo.
Ngakolunye uhlangothi, izithelo ziqukethe izakhamzimba eziningi ezihlobene nempilo—ama-ketone, ama-polyphenols, ama-anthocyanins—eziwusizo emzimbeni. Kodwa umbuzo uwukuthi, iyiphi indlela engcono kakhulu yokuzidla? Manje sekuyisikhathi sokuba amajikijolo akhanye. Amanye amajikijolo anombala kakhulu, okusho ukuthi aqukethe inani elikhulu lama-phytonutrients, futhi amaningi nawo aphansi kushukela. Amajikijolo yiwona kuphela izithelo engizidlayo ezimnandi futhi, futhi akuvumela ukuthi unciphise ukudla kwakho ama-carbohydrate ngenkathi usathola ama-phytonutrients amaningi.
Isixwayiso: Lesi sihloko senzelwe ulwazi olujwayelekile kuphela futhi akufanele sithathwe njenganoma yisiphi iseluleko sezokwelapha. Olunye ulwazi lweposi lebhulogi luvela kwi-inthanethi futhi alulona ochwepheshe. Le webhusayithi inesibopho sokuhlunga, ukufometha nokuhlela izihloko kuphela. Inhloso yokudlulisa ulwazi olwengeziwe akusho ukuthi uyavumelana nemibono yayo noma uqinisekisa ubuqiniso bokuqukethwe kwayo. Njalo xhumana nochwepheshe wezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma ukwenza izinguquko ohlelweni lwakho lokunakekelwa kwempilo.
Isikhathi sokuthunyelwe: Agasti-08-2024
