Jiki yana da nau'ikan man fetur da zai iya amfani da su, kowanne yana da fa'ida da rashin amfani.
Misali, sukari sau da yawa shine tushen makamashi na farko-ba don shine mafi inganci ba-amma saboda kowane tantanin jiki na iya amfani dashi da sauri. Abin takaici, lokacin da muka ƙone sukari, muna sadaukar da inganci don saurin gudu, wanda zai iya haifar da samuwar ƙwayoyin cuta masu haɗari da ake kira free radicals.
Sabanin haka, lokacin da abincin carbohydrate ya iyakance, za mu fara amfani da hanyoyin samar da man fetur mafi inganci waɗanda ke ba mu ƙarin kuzari (a hankali) ba tare da samar da sharar gida mai yawa ba. Babu shakka, mafi kyawun tushen kuzarin jikinmu zai iya amfani da shi shine ketones. Duk da yake BHB ba a zahiri jikin ketone ba ne, yana shafar jiki kamar yadda jikin ketone yake, don haka za mu rarraba shi azaman ɗaya daga yanzu.
Daga cikin jikin ketone guda biyu da muke amfani da su don man fetur (acetoacetate da BHB), BHB tana ba mu mafi yawan kuzari yayin da kuma ke amfanar jikinmu ta hanyoyi daban-daban.
Ketosis wani yanayi ne wanda jikinka ya tara wani abu da ake kira ketones. Akwai nau'ikan jikin ketone guda uku:
●cetate: jikin ketone mai canzawa;
●Acetoacetate: Wannan jikin ketone ya kai kusan kashi 20% na jikin ketone a cikin jini. An yi BHB daga acetoacetate, wanda jiki ba zai iya samarwa ta wata hanya ba. Yana da mahimmanci a lura cewa acetoacetate ba shi da kwanciyar hankali fiye da BHB, don haka zai iya canzawa da sauri zuwa acetone kafin amsawar acetoacetate tare da BHB ya faru.
●Beta-Hydroxybutyrate (BHB): Wannan shine mafi yawan jikin ketone a cikin jiki, yawanci yana lissafin ~ 78% na ketones da aka samu a cikin jini.
Dukansu BHB da acetone sun samo asali ne daga acetoacetate, duk da haka, BHB shine ketone na farko da ake amfani dashi don makamashi saboda yana da kwanciyar hankali da yawa, yayin da acetone ya ɓace ta hanyar numfashi da gumi.
Wadannan jikin ketone ana samar da su ne da farko ta hanta daga mai, kuma suna taruwa a cikin jiki a jihohi da yawa. Jihar da aka fi sani kuma mafi dadewa ana karatu ita ce azumi. Idan kayi azumi na awanni 24, jikinka zai fara dogaro da kitse daga nama mai adipose. Wadannan kitse za a canza su zuwa jikin ketone ta hanta.
Lokacin azumi, BHB, kamar glucose ko mai, ya zama ainihin nau'in kuzarin jikin ku. Manyan gabobin biyu suna son dogaro da wannan nau'i na makamashin BHB - kwakwalwa da zuciya.
BHB yana haifar da yanayin da ke kare mutane daga damuwa na oxidative. Wannan yana danganta BHB kai tsaye zuwa tsufa. Abin sha'awa shine, lokacin da kuke cikin ketosis, ba wai kawai kuna ƙirƙirar sabon nau'in makamashi ba, amma wannan sabon nau'in makamashi kuma yana aiki azaman antioxidant.
Azumi yana daya daga cikin hanyoyin shiga yanayin ketosis. Hakanan ya zo ta fuskoki da yawa daban-daban: Azumi mai ban mamaki, ƙuntataccen lokacin cin abinci, da kuma ƙuntataccen cin kalami. Duk waɗannan hanyoyin za su sa jiki ya shiga yanayin ketosis, amma akwai wasu hanyoyin da za su iya shiga cikin ketosis ba tare da azumi ba. Hanya ɗaya don yin wannan ita ce iyakance yawan abincin carbohydrate.
Abincin ketogenic ya sami sha'awa mai yawa a cikin kafofin watsa labaru kuma ya haifar da tattaunawa mai yawa saboda ana amfani dashi sau da yawa don rasa nauyi. Hakanan yana rage fitar insulin, ɗayan manyan hanyoyin da ke daidaita tsufa. Wannan yana da sauƙin fahimta, idan zaku iya rage aikin insulin, zaku iya rage kumburi, ta yadda za ku ƙara rayuwa da tsawon lafiya.
Matsalar cin abinci na ketogenic shine cewa yana da wuya a manne shi. Ana ba da izinin gram 15-20 na carbohydrates kowace rana. apple, shi ke nan game da shi. Babu taliya, burodi, pizza, ko wani abu da muke so.
Amma yana yiwuwa a shigar da yanayin ketosis ta hanyar ɗaukaketone ester kari,wanda jiki ke shanye shi kuma ya kawo shi yanayin ketosis.
Zan iya motsa jiki a lokacin taga azumi na sa'o'i 16 na 16:8 na azumin lokaci?
Amma idan kuna yin nauyi, sprinting, kowane irin motsa jiki na anaerobic, ko motsa jiki wanda ya dogara da glycolysis, tsokoki da ake buƙata don irin wannan motsa jiki sun dogara da glucose da glycogen. Lokacin da kuke yin azumi na dogon lokaci, shagunan glycogen ɗin ku sun ƙare. Saboda haka, irin waɗannan nau'ikan zaruruwan tsoka suna sha'awar abin da suke buƙata, wato sukari. Ina ba da shawarar yin shi bayan cin abinci da shan isasshen ruwa.
Za a iya cin 'ya'yan itatuwa da berries?
Idan ka yi nazarin 'ya'yan itatuwa, za ka ga cewa suna da nau'o'in lafiya daban-daban, a kalla bisa ilimin tsufa. Mafi munin hanyar cin 'ya'yan itace shine shan ruwan su. Mutane da yawa suna shan gilashin ruwan lemu kowace safiya suna tunanin suna yin wani abu mai lafiya. Amma a zahiri ruwan 'ya'yan itace ne wanda ke cike da sukari kuma jiki yana sha da sauri, don haka ba shi da lafiya.
'Ya'yan itace, a gefe guda, sun ƙunshi yawancin phytonutrients masu alaƙa da lafiya-ketones, polyphenols, anthocyanins-wanda ke da amfani ga jiki. Amma tambayar ita ce, wace hanya ce mafi kyau don cinye su? Yanzu ya zama berries 'juya don haskakawa. Wasu berries suna da launi sosai, ma'ana suna ɗauke da adadi mai yawa na phytonutrients, da yawa kuma suna da ƙarancin sukari. Berries ne kawai 'ya'yan itace da nake ci masu dadi kuma, kuma suna ba ku damar rage yawan abincin ku yayin da kuke samun yawancin phytonutrients.
Disclaimer: Wannan labarin don cikakken bayani ne kawai kuma bai kamata a fassara shi azaman kowane shawarar likita ba. Wasu daga cikin bayanan post ɗin suna fitowa daga Intanet kuma ba ƙwararru ba ne. Wannan gidan yanar gizon yana da alhakin rarrabuwa, tsarawa da gyara labarai kawai. Manufar isar da ƙarin bayani baya nufin kun yarda da ra'ayoyinsa ko tabbatar da sahihancin abun cikinsa. Koyaushe tuntuɓi ƙwararrun kula da lafiya kafin amfani da kowane kari ko yin canje-canje ga tsarin kula da lafiyar ku.
Lokacin aikawa: Agusta-08-2024
