Menene Ketosis Kuma Yaya Yayi Aiki? Fa'idodi, Alamomin Ciki Da Abinda Za Ku Ci

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Ana yin la'akari da Ketosis a cikin shahararrun kuma ingantattun hanyoyi don rage nauyi da haɓaka haɓaka cikin ƙanƙanin lokaci. An san shi da ɗaukar yanayin yanayin rayuwa zuwa sabon matakin.

Mutane da yawa suna damuwa game da aminci da ingancin wannan nau'in abincin. Bari mu san menene ainihin cutar kososis, amfanin lafiyarta, alamomin ta da ƙari.

Menene Ketosis?

Ketosis wani yanayi ne na rayuwa wanda aka samu ta hanyar bin abincin ketogenic ko keto. A ciki ya shafi ƙona kitse da furotin don kuzari maimakon glucose (carbohydrate). Wannan shine dalilin da yasa ake kiran ketosis da suna 'low carb, protein mai matsakaici da mai mai mai' mai yawa.

Ta yaya yake aiki?

Jiki yafi amfani da carbohydrates a matsayin tushen kuzari. Abincin da muke cinyewa, ana fara canza shi zuwa carbohydrates ko glucose, wanda daga nan ake canza shi zuwa yanayin kuzari. Energyarfin yana aiki azaman mai kuma yana taimaka mana aiwatar da ayyukan jiki da yawa. Hakanan, wasu carbs suna samun ajiya a cikin hanta don buƙatun gaba.

maganin kurajen fuska na maganin mai fata a gida

A cikin Ketosis, yawan amfani da carbohydrate yana raguwa sosai. Idan babu carbi, jiki yana farawa amfani da mai a matsayin tushen mai. Hanta, wanda ke adana ƙananan ƙwayoyin carbi, ba da daɗewa ba ya ƙare da shi bayan kwana ɗaya ko biyu.

Brainwaƙwalwarmu tana buƙatar samar da makamashi koyaushe don aiki da sarrafa ayyukan jiki da yawa. Don samar da ƙarancin makamashi a cikin kwakwalwa, hanta yana fara samar da ƙwayoyin ketones ko jikin ketone daga kitsen da muke ci. Ana kiran wannan tsari ketosis.

yadda ake cire duhu da'ira nan take

Bayan kaiwa ketosis, kwakwalwa da sel na sassan jiki zasu fara amfani dashi don yin aiki yadda yakamata da kuma samarda kuzari, har sai an sake cinye carbi din.

Har yaushe ze dauka?

Hanta yana fara yin jikin ketone a tsakanin kwana biyu zuwa huɗu idan ya ga karancin carbohydrates. Koyaya, ya dogara da tasirin jikin mutum da nau'in jikinsa kamar yadda kowane mutum ke samar da ƙwayoyi a cikin kwanaki daban-daban. Wasu mutane dole su ci abinci mai tsauri don samar da jikin ketone.

Amfanin Ketosis

Samun yanayin motsa jiki na ketosis yana da matukar taimako wajen magance yawancin cututtuka da yawa da rage haɗarin su a nan gaba. Wasu daga cikin sanannun fa'idodi na kososis sun haɗa da:

1. Rage nauyi

dacewa da libra da leo

Wani bincike ya ce cin abinci mai gina jiki yana taimakawa rage nauyi, musamman ga masu kiba. An gudanar da binciken ne a kan marasa lafiya masu kiba guda 83 wadanda aka saka su a abinci na tsawon mako 24. Sakamakon ya nuna raguwar nauyin jikinsu, nauyin jikinsu, matakan triglycerides da matakan cholesterol ba tare da wata illa ba. Binciken ya kammala cewa za a iya amfani da abincin ketogenic azaman wata hanyar warkewa ta rashin nauyi a nan gaba. [1]

2. Kula da matakan glucose

Nazarin yana magana ne game da fa'idar ketosis ga masu kiba wadanda suma suna da ciwo mai saurin kamuwa da cuta irin na ciwon sukari na 2. Amfani da ƙaramin abinci mai ƙarancin abinci ya taimaka wajen sarrafa matakan glucose da haɓaka ƙwarewar insulin, don haka ke kula da ciwon sukarin nasu sosai. [biyu]

3. Inganta ayyukan fahimi

Bodieswayoyin Ketone kwakwalwa suna son su fiye da glucose. Lura da binciken ya ce abincin keto yana inganta aikin sadarwar kwakwalwa zuwa babban sikelin kuma yana inganta kusan dukkanin bangarorin da suka shafi ayyukan fahimi. [3] Hakanan yana taimakawa tare da sauran cututtukan jijiyoyin jiki kamar Alzheimer's, seizures, multiple sclerosis da autism.

4. Danniyar sha'awa

Nazarin gwaji na asibiti ya ce cin abinci mai gina jiki yana hana sha'awar cin abinci a cikin mutum. [4] Halin da ake kira ghrelin (wanda aka fi sani da hormone na yunwa) ya sami rauni kuma an ba da homonin da ake kira cholecystokinin (yana ba da jin cikewar) a yalwace. Wannan shine dalilin da ya sa mutanen da ke ƙarƙashin kososis suna samun ƙoshin lafiya a duk lokacin da ke hana su cin abinci ba dole ba.

5. Kula da PCOS

Ciwon ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta (PCOS) cuta ce ta al'ada ta al'ada ga mata. Dalilin shine mafi yawan kiba wanda ke haifar da juriya na insulin. Wani bincike ya ce tsawon watanni shida na rage cin abinci mai yawa ya rage nauyi, matakan testosterone, sinadarin insulin da sauran alamu a cikin matan PCOS. [5]

mafi kyawun fina-finai ga 'yan mata matasa

Kwayar cutar Ketosis

Ketosis yana nuna alamomi da alamu da yawa a matakin farko. Amma lokacin da mutum ya saba da nau'in abinci, suna fuskantar ƙananan alamun. Kwayar cututtukan yau da kullun waɗanda suka ce kuna kan kososis sun haɗa da:

• Gajiya
• Warin baki
• Energyananan makamashi
• Gudawa ko maƙarƙashiya
• Ciwon tsoka
• Rashin bacci
• Hawan ƙwaƙwalwa
• Rage aikin motsa jiki
• Rage metabolism
• Sake nauyi

Waye Ya Kamata Ya Guji

Abincin Ketosis ba na kowa bane. Akwai wasu rukuni na mutane waɗanda yakamata su guji yin hakan, kamar mutanen da suke

• da cystic fibrosis,
• basu da nauyi,
• dattijo ne,
• matasa ne kuma
• mata masu ciki ko masu shayarwa.

Lura: Hanya mafi kyau ita ce tuntuɓi likitan abinci ko masanin kiwon lafiya da farko kafin fara cin abincin keto.

Abin da Za Ku Ci A Abincin Keto?

Yayin tafiya don cin abinci na keto, dole ne mutum ya tuna cewa cin abinci mai mai mai yawa baya nufin cin abinci mai gina jiki mai gina jiki. Wasu kayan naman suna dauke da mai amma sunada sunadarai. Hakanan yawan protein ya canza zuwa glucose. Don haka, yana iya zama da wahala don samar da sinadarin ketones.

yadda ake magance kurajen fuska

Abincin da ke dauke da mai ya hada da:

• Qwai (dafaffe, soyayyen ko rubabben)
• Kifi mai kamar kifin kifi da tuna
• Cuku
• Avocado
• 'Ya'yan itacen da aka bushe
• Kayan lambu na sitaci
• Legumes irin na wake
• Kayan kiwo kamar madara da yoghurt

Don Kammalawa

Mutanen da ke kan kososis ya kamata koyaushe su buƙaci bin abincin ketogenic don kiyaye jikinsu cikin tsari da samun fa'idodin lafiya. Yin amfani da isasshen katako na iya canza yanayin rayuwa nan take daga ketones zuwa glucose. Koyaya, idan kuna bin abincin keto da kyau tsawon watanni kuma kuna dacewa dashi, zaku fara fuskantar kyakkyawan sakamako.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin