7 mau ʻōlelo aʻoaʻo e kiʻi i Ketosis

Anter

• 1. E hoʻohaʻahaʻa i kāu hoʻohana Carb
• 2. Hoʻopili i ka ʻaila niu i kāu papaʻai
• 3. E hoʻonui i kāu hana kino
• 4. Hoʻonui i kāu lawe pono olakino olakino
• 5. E hoʻāʻo i kahi hoʻokē ʻai pōkole a i kahi hoʻokēʻai momona
• 6. E mālama i ka hana ponoola o ka Protein
• 7. Hōʻike i nā pae Ketone a hoʻoponopono i kāu papaʻai e like me ka mea e pono ai

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Inā kūʻai ʻoe i kekahi mea ma o ka loulou ma kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Pehea e hana ai kēia.

ʻO Ketosis kahi hana metabolic maʻamau e hāʻawi i nā pono olakino he nui.

I ka wā ketosis, hoʻolilo kou kino i ka momona i nā hui i ʻike ʻia he ketones a hoʻomaka i ka hoʻohana ʻana iā lākou ma ke ʻano ke kumu nui o ka ikehu.

Ua ʻike nā noiʻi i nā papaʻai e hāpai ana i ka ketosis he mea maikaʻi loa ia no ka pohō kaumaha, ma muli o kekahi ʻāpana i kā lākou hopena makemake-suppressing (,).

Hōʻike ka noiʻi e kupu nei he kōkua paha ka ketosis no ka maʻi diabetes type 2 a me nā maʻi neurological, i waena o nā kūlana ʻē aʻe (,).

Ke ʻōlelo ʻia nei, ʻo ka loaʻa ʻana o kahi mokuʻāina o ketosis hiki ke hana i kekahi hana a me ka hoʻolālā. ʻAʻole ia he mea maʻalahi e like me keʻokiʻana i nā kāpena.

Eia nā ʻōlelo aʻoaʻo he 7 e komo ai i ka ketosis.

1. E hoʻohaʻahaʻa i kāu hoʻohana Carb

ʻO ka ʻai ʻana i kahi papaʻai low-carb ka mea nui i ka loaʻa ʻana o ka ketosis.

ʻO ka maʻamau, hoʻohana kāu mau pūnaewele i ka glucose, a i ʻole ke kō, ma ke ʻano he kumu waiwai nui lākou no ka wahie. Eia nō naʻe, hiki i ka hapa nui o kāu mau keena ke hoʻohana i nā kumuwaiwai wahie ʻē aʻe. Hoʻopili kēia i nā waikawa momona, a me nā ketones, a i ʻike ʻia he kino ketone.

Mālama kou kino i ka glucose i kou ake a me nā mākala i ke ʻano o ka glycogen.

Ke hoʻohaʻahaʻa loa ka loaʻa ʻana o ka waiū, hoʻemi ʻia nā hale kūʻai glycogen a emi nā pae o ka hōmona insulin. ʻAe kēia e hoʻokuʻu ʻia mai nā hale kūʻai momona i kou kino.

Hoʻohuli kou ake i kekahi o kēia mau momona momona i loko o nā kino ketone acetone, acetoacetate a me beta-hydroxybutyrate. Hiki ke hoʻohana ʻia kēia mau ketone i wahie e nā ʻāpana o ka lolo (,).

ʻO ke kiʻekiʻe o ka palena kapu e pono ai e hoʻouluulu i ka ketosis. Pono kekahi poʻe e kaupalena i nā carbs net (ka nui o nā carbs i hoʻemi ʻia ka fiber) i 20 mau gram i kēlā me kēia lā, ʻoiai e hiki i nā poʻe ʻē aʻe ke hoʻokō i ka ketosis ʻoiai e ʻai ana i ʻelua mau manawa o kēia nui aʻoi aku paha.

No kēia kumu, hōʻike ka papa ʻaina Atkins e kaupalena ʻia nā carbs i ka 20 a i ʻole ka liʻiliʻi o ka gram i kēlā me kēia lā no ʻelua mau pule e hōʻoia i ka loaʻa ʻana o ka ketosis.

Ma hope o kēia kiko, hiki ke hoʻohui hou ʻia i nā kālaki liʻiliʻi i kāu papaʻai me ka lohi, ke mālama ʻia ka ketosis.

I loko o kahi hebedoma hoʻokahi pule, ʻo ka poʻe kaupaona me ka maʻi diabetes type 2 ka mea i kaupalena ʻia ka loaʻa ʻana o ka carb i 21 a ʻoi aku ka liʻiliʻi o nā gram i kēlā me kēia lā i ʻike ʻia i kēlā me kēia lā he 27 mau kiʻekiʻe ma mua o kā lākou pae pae pae ().

Ma kahi noiʻi ʻē aʻe, ʻae ʻia nā mākua me ka maʻi diabetes ʻano 2 i ka 20-50 mau kolamu o ka digestible carbs i kēlā me kēia lā, ke kaukaʻi ʻia nei i ka helu o nā gram i ʻae iā lākou e mālama i nā pae ketone o ke koko ma loko o kahi pae o 0.5-3.0 mmol / L ().

Kūkākūkā ʻia kēia mau pae karbona a me nā ketone no ka poʻe makemake e komo i loko o ketosis e hoʻolauna i ke kaupaona ʻana, kaohi ʻana i nā kiʻekiʻe o ke kō a hoʻoliʻiliʻi paha i nā kumu maʻi maʻi puʻuwai.

I ka hoʻohālikelike ʻana, hoʻohana ʻia nā papaʻai ketogenic therapeutic no ka maʻi epilepsy a i ʻole ʻo ka hoʻōla ʻana i ka maʻi ʻaʻai hoʻokolohua pinepine i nā carbs ma lalo o 5% o nā calorie a i ʻole ma lalo o 15 mau kolamu i kēlā lā i kēia lā e hoʻonui hou i nā pae ketone (,).

Eia nō naʻe, ʻo ka mea e hoʻohana ana i ka papaʻai no nā mea therapeutic pono e hana pēlā ma lalo o ka nānā ʻana a kahi loea olakino.

ʻO ka kaupalena ʻana i kāu lawe waiū i 20-50 net gram i kēlā me kēia lā e hoʻohaʻahaʻa i ke kō a me nā kiʻekiʻe o ka insulin, e alakaʻi ana i ka hoʻokuʻu ʻia ʻana o nā waikawa momona i mālama ʻia e hoʻololi ai kou ake i ketones.

2. Hoʻopili i ka ʻaila niu i kāu papaʻai

Hiki i ka ʻai ʻana i ka aila niu ke kōkua iā ʻoe e komo i ka ketosis.

Loaʻa iā ia nā momona i kapa ʻia nā triglycerides kaulahao waena (MCTs).

ʻAʻole like me ka nui o nā momona, lawe koke ʻia nā MCT a lawe pololei ʻia i ke ake, kahi e hiki ai ke hoʻohana koke ʻia no ka ikehu a i hoʻohuli ʻia i ketone.

I ka ʻoiaʻiʻo, ua ʻōlelo ʻia ʻo ka ʻai ʻana i ka aila niu paha kekahi o nā ala maikaʻi loa e hoʻonui ai i nā pae ketone i ka poʻe me ka maʻi Alzheimer a me nā maʻi ʻōnaehana ʻē aʻe ().

ʻOiai ʻehā mau ʻano MCT o ka ʻaila niu, 50% o kona momona mai kahi ʻano i ʻike ʻia ʻo ka waikawa lauric.

Hōʻike kekahi mau noiʻi i nā kumu momona me ka pākēneka kiʻekiʻe o ka waikawa lauric ke hana i kahi pae paʻa o ketosis. ʻO kēia no ka mea ua metabolised ʻoi aku ka lohi ma mua o nā MCT (,).

Hoʻohana ʻia nā MCTs e hoʻouluulu i ka ketosis i nā keiki epileptic me ka ʻole o ka pāpā ʻana i nā carbs e like me ka nui o kaʻai ketogenic maʻamau.

I ka ʻoiaʻiʻo, ua ʻike ʻia kekahi mau noiʻi i ka papa MCT kiʻekiʻe me ka 20% o nā calorie mai nā kalakeke e hoʻopuka i nā hopena e like me ka papaʻai ketogenic maʻamau, e hāʻawi ana ma lalo o 5% o nā calorie mai nā carbs (,,).

Ke hoʻohui nei i ka aila niu i kāu papaʻai, maikaʻi ke hana me ka lohi e hoʻoliʻiliʻi i nā hopena digestive e like me ka ʻōpū o ka ʻōpū a me ka diarrhea.

E hoʻomaka me hoʻokahi teaspoon i kēlā me kēia lā a hana a i ʻelua a ʻekolu paha punetēpu i kēlā me kēia lā i loko o ka pule. Hiki iā ʻoe ke loaʻa ka aila niu ma kāu hale kūʻai mea kūʻai mai a kūʻai mai paha ma ka pūnaewele.

3. E hoʻonui i kāu hana kino

Ua ulu ka nui o nā noiʻi i loaʻa i ke ketosis i mea maikaʻi no kekahi ʻano o nā hana haʻuki, e like me ka hoʻoikaika mau (,,).

Eia hou, ʻo ka hana nui hiki ke kōkua iā ʻoe e komo i ka ketosis.

Ke hoʻoikaika ʻoe, hoʻopau ʻoe i kou kino i kāna mau hale kūʻai glycogen. ʻO ka maʻamau, hoʻopiha ʻia kēia mau mea ke ʻai ʻoe i nā carbs, i wāwahi ʻia i glucose a laila hoʻololi ʻia i glycogen.

Eia nō naʻe, inā hoʻohaʻahaʻa ʻia ka lawe ʻana o ka carb, e waiho haʻahaʻa nā hale kūʻai glycogen. I ka pane, hoʻonui kou akepaʻa i kāna hana ʻana i nā ketone, i hiki ke hoʻohana ʻia ma ke ʻano he wahie ʻē aʻe no kou mau mākala.

Hoʻokahi o ka noiʻi i ʻike ʻia ma nā haʻahaʻa ketone haʻahaʻa o ke koko, hoʻonui ka hoʻoikaika i ka uku i kahi e hana ʻia ai nā ketones. Eia nō naʻe, ke kiʻekiʻe aʻe o nā ketone o ke koko, ʻaʻole lākou e ala aʻe me ka hoʻoikaika kino a hoʻoliʻiliʻi paha ia no kahi manawa pōkole ().

Eia hou, ua hōʻike ʻia ka hana ʻana i kahi moku i hoʻokēʻai ʻia e hoʻokau i nā pae ketone (,).

I loko o kahi haʻawina liʻiliʻi, ua hoʻomaʻamaʻa ʻeiwa mau makahiki wahine ma mua a ma hope paha o ka pāʻina ʻana. ʻO ko lākou mau ketone koko he 137-314% ʻoi aku ke kiʻekiʻe ke hoʻohana lākou ma mua o ka pāʻina ma mua o ka wā e hoʻomaʻamaʻa ai ma hope o ka pāʻina ().

E hoʻomanaʻo ʻoiai hoʻonui ka hoʻoikaika i ka hana ketone, hoʻokahi paha a ʻehā mau pule e hoʻololi ai kou kino i ka hoʻohana ʻana i nā ketones a me nā waikawa momona ma ke ʻano he wahie mua. I kēia manawa, hoʻemi ʻia ka hana kino i kekahi manawa ().

ʻO ka hoʻokomo ʻana i ka hoʻoikaika kino hiki ke hoʻonui i nā pae ketone i ka wā o ka kapu ʻana o ka carb. E hoʻonui paha kēia hopena i ka hana ʻana i kahi moku i hoʻokē ʻai ʻia.

4. Hoʻonui i kāu lawe pono olakino olakino

Hiki ke hoʻonui i ka momona momona i kāu pae ketone a kōkua iā ʻoe e hōʻea i ketosis.

ʻOiaʻiʻo, ʻo kaʻai ketogenic low-carb haʻahaʻa ʻaʻole ia e hoʻoliʻiliʻi wale i nā kalakeke, akā kiʻekiʻe pū kekahi i ka momona.

ʻO kaʻai Ketogenic no ka pohō kaumaha, ke olakino metabolic a me ka hana hoʻoikaika kino e hāʻawi maʻamau ma waena o 60-80% o nā calorie mai ka momona.

ʻO kaʻai ketogenic maʻamau i hoʻohana ʻia no ka maʻi epilepsy i ʻoi aku ka kiʻekiʻe ma ka momona, me ka maʻamau 85-90% o nā calorie mai ka momona ().

Eia naʻe, ʻaʻole pono ka unuhi momona nui i ka pae ketone kiʻekiʻe.

Ua hoʻohālikelike kahi aʻo ʻekolu pule o 11 mau kānaka olakino i ka hopena o ka hoʻokēʻai ʻana me nā nui like ʻole o ka momona i loaʻa i nā pae ketone hanu.

Ma ke ʻano holoʻokoʻa, ʻike ʻia nā pae ketone e like me ka poʻe e ʻai ana i ka 79% a i ʻole 90% o nā calorie mai ka momona ().

Eia kekahi, no ka mea ʻo ka momona ka hapa nui o kaʻai ketogenic, he mea nui e koho i nā kumuwaiwai kiʻekiʻe.

ʻO nā momona maikaʻi e pili ana i ka aila ʻoliva, aila avocado, aila niu, ka bata, ka aila a me ka kiʻekiʻe. Hoʻohui ʻia, nui nā meaʻai olakino, momona momona a haʻahaʻa hoʻi i nā carbs.

Eia nō naʻe, inā he pahuhopu kau pahuhopu, mea nui e ʻike pono ʻaʻole ʻoe e ʻai i ka nui o nā calorie i ka huina, no ka mea hiki i kēia ke hōʻemi i kou pohō kaumaha.

ʻO ka ʻai ʻana ma kahi o 60% o nā calorie mai ka momona e kōkua ia e hoʻonui i kāu pae ketone. Koho i nā ʻano momona momona mai nā kumuwaiwai a me nā kumu holoholona.

5. E hoʻāʻo i kahi hoʻokē ʻai pōkole a i kahi hoʻokēʻai momona

ʻO kekahi ala e komo ai i ka ketosis e hele me ka ʻai ʻole no kekahi mau hola.

I ka ʻoiaʻiʻo, nui ka poʻe e hele i ka ketosis akahai ma waena o ka ʻaina awakea a me ka ʻaina kakahiaka.

ʻO nā keiki me ka maʻi ʻeha e hoʻokēʻai ʻia i kekahi manawa no 24-48 mau hola ma mua o ka hoʻomaka ʻana o ka papa ketogenic. Hana ʻia kēia e komo koke i ka ketosis i hiki ke hoʻēmi koke ʻia ka hopu ʻana (,).

ʻO ka hoʻokē ʻai wā waena, kahi papaʻai e pili ana i nā hoʻokēʻai manawa pōkole mau, hiki ke hoʻoulu ʻia i ka ketosis (,).

Eia kekahi, ʻo ka "hoʻokē ʻai momona" kahi ala hou aʻe e hoʻonui ai i ka ketone e hoʻohālike i nā hopena o ka hoʻokē ʻai.

Pili ia i ka ʻai ʻana ma kahi o ka 1000 mau calorie i kēlā me kēia lā, 85-90% o ia mau mea mai ka momona. ʻO kēia hui pū ʻana o ka calorie haʻahaʻa a me ka momona momona kiʻekiʻe e kōkua iā ʻoe e hoʻokō wikiwiki i ka ketosis.

Ua hōʻike ʻia kahi noiʻi ma 1965 i ka nalo ʻana o ka momona i nā mea maʻi nui i ukali i ka momona. Eia naʻe, ua kuhikuhi kekahi nā kānaka noiʻi ʻē aʻe ua hoʻonui ʻia kēia mau hopena ().

Ma muli o ka haʻahaʻa o ka wikiwiki o ka momona i ka protein a me nā calories, pono e ukali ʻia no kahi ʻoi aku o ʻekolu a ʻelima mau lā e pale aku ai i ka nalo nui ʻana o ka nui o nā mākala. He paʻakikī paha e pili aku ma mua o ʻelua mau lā.

Eia kekahi mau ʻōlelo aʻoaʻo a me nā manaʻo no ka hana wikiwiki ʻana i kahi momona e komo i ka ketosis.

ʻO ka hoʻokēʻai ʻana, ka hoʻokē ʻai wikiwiki a me ka "hoʻokē ʻai momona" hiki ke kōkua iā ʻoe e komo koke i ka ketosis.

6. E mālama i ka hana ponoola o ka Protein

ʻO ka loaʻa ʻana o ka ketosis e koi ai i ka lawe ʻana o ka protein i lawa akā ʻaʻole nui.

Hoʻopaʻa ʻia ka papaʻai ketogenic maʻamau i hoʻohana ʻia i nā mea maʻi epilepsy i nā carbs a me nā protein e hoʻonui i nā pae ketone.

He mea maikaʻi nō hoʻi ka papaʻai like no nā maʻi maʻi ʻaʻai, no ka mea hiki ke kaupalena ʻia ka ulu ʻana o ka tumo (,).

Eia nō naʻe, no ka hapanui o ka poʻe, ʻo ka hōʻoki ʻana i ka protein e hoʻonui ai i ka hana ketone, ʻaʻole ia he hana olakino.

ʻO ka mea mua, he mea nui e hoʻopau i ka protein i lawa i ka ate me nā amino acid i hiki ke hoʻohana ʻia no ka gluconeogenesis, i unuhi ʻia i ka "hana ʻana i ka glucose hou."

I kēia kaʻina hana, hāʻawi kou akepaʻa i ka glucose no nā hunaola a me nā ʻokena i loko o kou kino i hiki ʻole ke hoʻohana i nā ketones e like me ka wahie, e like me kou mau ʻulaʻula a me nā ʻāpana o nā puʻupaʻa a me ka lolo.

ʻO ka lua, pono ke kiʻekiʻe o ka protein i mea e mālama ai i ka nui o ka muscle ke haʻahaʻa ka carb, keu hoʻi i ka wā kaumaha.

ʻOiai ʻo ka lilo ʻana o ke kaupaona maʻamau ka hopena o ka nalo ʻana o nā mākala a me ka momona, ʻo ka ʻai ʻana i ka nui o nā protein i kaʻai ketogenic haʻahaʻa loa i hiki ke kōkua i ka mālama ʻana i nā mākala (,).

Ua hōʻike ʻia kekahi mau noiʻi i ka mālama ʻia ʻana o ka nui o nā mākala a me ka hana kino ke hoʻonui ʻia ke loaʻa ka protein i loko o ka 0.55-0.77 mau kenika no ka paona (1.2-1.7 gram i kēlā me kēia kilogram) o ka paukū ().

I ke aʻo ʻana o ka hoʻēmi kino, ua loaʻa nā papaʻai momona haʻahaʻa me ka protein i loko o kēia pae e hoʻoulu a mālama i ka ketosis (,,,).

I hoʻokahi o nā noi ʻana o 17 mau kāne momona, e ukali ana i ka papaʻai ketogenic e hāʻawi ana i 30% o nā calorie mai ka protein no ʻehā mau pule i alakaʻi ʻia i nā pae ketone koko o 1.52 mmol / L, ma ka awelika. Aia kēia ma waena o ka 0.5-3.0 mmol / L āpau o ka ketosis nutritional ().

E hoʻomaulia i kāu protein pono i ka papaʻai ketogenic, e hoʻonui i kou kaupaona kino kūpono i nā paona e 0.55 a 0.77 (1.2 a 1.7 i nā kilo). ʻO kahi laʻana, inā ʻo kou kaupaona kino kūpono he 130 paona (59 kg), pono ke 71-100 gram i kāu lawe ʻana i ka protein.

ʻO ka ʻai ʻana i nā protein liʻiliʻi hiki ke alakaʻi i ka nalo o ka puʻupuʻu, akā ʻo ka nui o ka protein i hiki ke kāohi i ka hana ketone.

7. Hōʻike i nā pae Ketone a hoʻoponopono i kāu papaʻai e like me ka mea e pono ai

E like me nā mea he nui i ka meaʻai, ka loaʻa ʻana a me ka mālama ʻana i kahi mokuʻāina ketosis.

No laila, hiki ke kōkua i ka hoʻāʻo ʻana i kāu pae ketone e hōʻoia i kou hoʻokō ʻana i kāu mau pahuhopu.

ʻO nā ʻano ʻekolu o ka ketones - acetone, beta-hydroxybutyrate a me acetoacetate - hiki ke ana ʻia i kou hanu, koko a mimi paha.

Loaʻa ka Acetone i kou hanu, a ua hōʻoia nā noiʻi i ka hoʻāʻo ʻana i nā pae hanu acetone kahi ala pono e kiaʻi ai i ka ketosis i ka poʻe e ukali nei i kaʻai ketogenic (,).

Hoʻokomo ka mika Ketonix i ka acetone i ka hanu. Ma hope o ka hanu ʻana i ka mika, e aniani ke kala e hōʻike inā aia ʻoe i ka ketosis a pehea ke kiʻekiʻe o kāu pae.

Hiki ke ana ʻia nā Ketones me kahi mika ketone koko. E like me ke ʻano o ka hana ʻana o kahi mika glucose, kau ʻia kahi kulu liʻiliʻi o ke koko ma kahi kaha i hoʻokomo ʻia i loko o ka mika.

Ana ia i ka nui o ka beta-hydroxybutyrate i kou koko, a ua ʻike ʻia ia he hōʻailona kūpono hoʻi o nā pae ketosis ().

ʻO ka maikaʻi ʻole o ke ana ʻana i nā ketone o ke koko, he kumu kūʻai nui loa ia.

ʻO ka mea hope loa, ʻo ka ketone i ana ʻia i ka mimi ka acetoacetate. Hoʻokomo ʻia nā kaula mimi ketone i ka mimi a huli i nā aka o ka poni a me ka poni e pili ana i ka pae o nā ketone e kū nei. Hōʻike kahi kala ʻeleʻele i nā pae ketone kiʻekiʻe.

Maʻalahi ka hoʻohana ʻana o nā huki ketone ketone a maʻalahi hoʻi ke kumu kūʻai. ʻOiai ua nīnau ʻia ko lākou pololei i ka hoʻohana wā lōʻihi, pono lākou e hāʻawi i ka hōʻoia aia ʻoe i ka ketosis.

Ua ʻike ʻia kahi noiʻi hou e kiʻekiʻe loa ana nā ketones urinary i ke kakahiaka nui a ma hope o ka ʻaina awakea ma ka papa ketogenic ().

Ke hoʻohana nei i hoʻokahi a ʻoi paha o kēia mau hana e hoʻāʻo ai i nā ketones hiki ke kōkua iā ʻoe e hoʻoholo inā pono ʻoe e hana i nā hoʻoponopono e komo i ka ketosis.