Muviri une marudzi akasiyana-siyana emafuta aunogona kushandisa, chimwe nechimwe chine zvakanakira nezvakaipira zvakasiyana.
Semuenzaniso, shuga ndiyo inowanzova simba redu guru—kwete nekuti ndiyo inoshanda zvakanyanya—asi nekuti inogona kushandiswa nekukurumidza nesero rega rega mumuviri. Zvinosuwisa kuti patinopisa shuga, tinorasikirwa nekushanda zvakanaka nekuda kwekumhanya, izvo zvinogona kutungamira mukuumbwa kwemamorekuru anogona kukuvadza anonzi free radicals.
Kusiyana neizvi, kana kudya makabhohaidhiretsi kwakaderera, tinotanga kushandisa mafuta anoshanda zvakanaka anotipa simba rakawanda (nekukurumidza) tisingaburitse marara akawanda emuviri. Zvinonzi, simba rinonyanya kushanda iro miviri yedu inogona kushandisa iketones. Kunyange zvazvo BHB isiri ketone body, inokanganisa muviri nenzira imwecheteyo nemiviri yeketone, saka tichaiisa muchikamu chimwe chete kubva zvino zvichienda mberi.
Pamaketone maviri atinoshandisa semafuta (acetoacetate neBHB), BHB inotipa simba rakawanda ukuwo ichibatsira miviri yedu nenzira dzakasiyana-siyana.
Ketosis inyaya yekuti muviri wako unounganidza zvinhu zvinonzi maketone. Kune mhando nhatu dzemaketone bodies:
●cetate: muviri weketone unoshanduka;
●Acetoacetate: Ketone body iyi inoumba inenge 20% yeketone bodies muropa. BHB inogadzirwa neacetoacetate, iyo muviri usingagone kugadzira neimwe nzira. Zvakakosha kuziva kuti acetoacetate haina kugadzikana zvakanyanya kupfuura BHB, saka inogona kushanduka yoga kuita acetone isati yatanga kuita acetoacetate neBHB.
●Beta-Hydroxybutyrate (BHB): Uyu ndiwo muviri weketone wakawanda mumuviri, unowanzoita ~78% yemaketone anowanikwa muropa.
BHB neacetone zvinobva muacetoacetate, zvisinei, BHB ndiyo ketone huru inoshandiswa pakupa simba nekuti inogara kwenguva refu uye yakawanda, nepo acetone ichirasika kuburikidza nekufema nekudikitira.
Maketone bodies aya anogadzirwa nechiropa kubva mumafuta, uye anoungana mumuviri mune dzimwe nzvimbo dzakasiyana. Dambudziko rinowanzoonekwa uye rakadzidzwa kwenguva refu nderekutsanya. Kana ukatsanya kwemaawa makumi maviri nemana, muviri wako unotanga kuvimba nemafuta anobva mumafuta. Mafuta aya achashandurwa kuita ketone bodies nechiropa.
Munguva yekutsanya, BHB, seglucose kana mafuta, inova simba guru remuviri wako. Nhengo mbiri huru dzinoda kuvimba nesimba iri reBHB - uropi nemoyo.
BHB inokonzera mamiriro anodzivirira vanhu kubva mukushushikana kwe oxidative. Izvi zvinobatanidza zvakananga BHB nekukwegura. Zvinofadza kuti, kana uri mu ketosis, hausi kungogadzira simba idzva chete, asi simba idzva iri rinoshandawo se antioxidant.
Kutsanya ndeimwe yenzira dzekuti munhu apinde muketosis. Kunouyawo nenzira dzakasiyana-siyana: kutsanya nguva nenguva, kudya nguva shoma, uye kudya zvine macalorie mashoma. Nzira idzi dzese dzichaita kuti muviri uve muketosis, asi kune dzimwe nzira dzekuti munhu apinde muketosis pasina kutsanya. Imwe nzira yekuita izvi ndeyekuderedza kudya kwemacarbohydrate.
Kudya kwe ketogenic kwave kufarirwa zvikuru munhau uye kwakakonzera hurukuro dzakawanda nekuti kunowanzo shandiswa kuderedza huremu. Kunoderedzawo kuburitswa kwe insulin, imwe yenzira huru dzinodzora kukwegura. Izvi zviri nyore kunzwisisa, kana ukakwanisa kuderedza kushanda kwe insulin, unogona kuderedza kuzvimba, nokudaro uchiwedzera hupenyu hwako uye hutano hwako.
Dambudziko nekudya kwe ketogenic nderekuti zvakaoma kuramba wakadaro. Magiramu 15-20 chete emacarbohydrate anotenderwa pazuva. Apuro chete, ndizvozvo. Hapana pasta, chingwa, pizza, kana chimwe chinhu chatinoda.
Asi zvinokwanisika kupinda mumamiriro e ketosis nekutoramishonga yekuwedzera ye ketone ester,zvinotorwa nemuviri uye zvinouita kuti uve muketosis.
Ndinogona here kurovedza muviri panguva yekutsanya kwemaawa gumi nematanhatu panguva yekutsanya kwe16:8 nguva nenguva?
Asi kana uri kuita maekisesaizi ekusimudza zvinorema, kumhanya-mhanya, chero rudzi rwemaekisesaizi asina aerobic, kana maekisesaizi anoenderana ne glycolysis, tsandanyama dzinodiwa pamhando iyi yekurovedza muviri dzinoshandisa glucose ne glycogen. Paunotsanya kwenguva yakareba, glycogen yako inochengetwa inoderera. Saka, mhando idzi dzemhasuru dzinoda zvadzinoda, inova shuga. Ndingakurudzira kuzviita mushure mekudya nekunwa zvakakwana.
Michero nemabheri zvinogona kudyiwa here?
Kana ukadzidza nezvemichero, uchaona kuti ine hutano hwakasiyana-siyana, zvichibva pasainzi yekukwegura. Nzira yakaipa yekudya michero ndeyekunwa muto wayo. Vanhu vazhinji vanonwa girazi remuto weorenji mangwanani ega ega vachifunga kuti vari kuita chinhu chine hutano. Asi muto wacho uzere neshuga uye unonyudzwa nekukurumidza nemuviri, saka hauna hutano.
Kune rumwe rutivi, muchero une zvakawanda zvine chekuita nehutano—ketones, polyphenols, anthocyanins—zvinobatsira muviri. Asi mubvunzo ndewokuti, ndeipi nzira yakanakisisa yekudya? Iye zvino yava nguva yekuti michero ipenye. Mamwe michero ane ruvara rwakanyanya, zvichireva kuti ane huwandu hwakawanda hwe phytonutrients, uye akawanda acho ane shuga shoma. Mabheri ndiwo chete michero yandiri kudya inonakawo, uye anokubvumidza kuderedza kudya kwako makabhohaidhiretsi uku uchiwana zvakawanda zve phytonutrients.
Chiziviso: Chinyorwa ichi ndecheruzivo rwese chete uye hachifanirwe kutorwa semazano ekurapa. Mamwe emashoko eblog anobva paInternet uye haasi ehunyanzvi. Iyi webhusaiti ine basa rekugadzirisa, kuronga nekugadzirisa zvinyorwa chete. Chinangwa chekutumira rumwe ruzivo hazvirevi kuti unobvumirana nemaonero ayo kana kusimbisa chokwadi chezviri mukati mayo. Gara uchibvunza nyanzvi yehutano usati washandisa chero mishonga yekuwedzera kana kuita shanduko kuhurongwa hwako hwehutano.
Nguva yekutumira: Nyamavhuvhu-08-2024
