Jiki yana da nau'ikan hanyoyin samar da mai iri-iri da zai iya amfani da su, kowannensu yana da fa'idodi da rashin amfani daban-daban.
Misali, sukari galibi shine babban tushen kuzarinmu - ba wai don shine mafi inganci ba - amma saboda kowace ƙwayar halitta a jiki tana iya amfani da shi cikin sauri. Abin takaici, lokacin da muka ƙona sukari, muna sadaukar da inganci don sauri, wanda zai iya haifar da samuwar ƙwayoyin halitta masu cutarwa waɗanda ake kira free radicals.
Akasin haka, lokacin da yawan shan carbohydrates ya yi ƙasa, muna fara amfani da hanyoyin samar da mai masu inganci waɗanda ke ba mu ƙarin kuzari (a hankali) ba tare da samar da ƙarancin sharar metabolism ba. A bayyane yake cewa mafi ingancin tushen kuzarin da jikinmu zai iya amfani da shi shine ketones. Duk da cewa BHB ba jikin ketone ba ne a zahiri, yana shafar jiki kamar yadda yake shafar jikin ketone, don haka za mu rarraba shi a matsayin ɗaya daga yanzu.
Daga cikin jikin ketone guda biyu da muke amfani da su don mai (acetoacetate da BHB), BHB tana ba mu mafi yawan kuzari yayin da kuma tana amfanar jikinmu ta hanyoyi daban-daban.
Ketosis yanayi ne da jikinka ke tara wani abu da ake kira ketones. Akwai nau'ikan jikin ketone guda uku:
●cetate: jikin ketone mai canzawa;
●Acetoacetate: Wannan jikin ketone yana da kimanin kashi 20% na jikin ketone a cikin jini. An yi BHB ne daga acetoacetate, wanda jiki ba zai iya samar da shi ta wata hanya ba. Yana da mahimmanci a lura cewa acetoacetate ba shi da ƙarfi kamar BHB, don haka yana iya canzawa zuwa acetone kai tsaye kafin amsawar acetoacetate tare da BHB ta faru.
●Beta-Hydroxybutyrate (BHB): Wannan shine jikin ketone mafi yawan gaske a jiki, wanda yawanci yake lissafin ~78% na ketones da ake samu a cikin jini.
Duk BHB da acetone an samo su ne daga acetoacetate, duk da haka, BHB shine babban ketone da ake amfani da shi don makamashi saboda yana da ƙarfi sosai kuma yana da yawa, yayin da acetone ke ɓacewa ta hanyar numfashi da gumi.
Waɗannan jikin ketone ana samar da su ne ta hanta daga kitse, kuma suna taruwa a cikin jiki a wurare da dama. Yanayin da aka fi sani kuma mafi daɗewa ana yin nazari a kai shine azumi. Idan ka yi azumi na tsawon awanni 24, jikinka zai fara dogara da kitse daga nama mai kitse. Waɗannan kitsen za a mayar da su jikin ketone ta hanta.
A lokacin azumi, BHB, kamar glucose ko kitse, ya zama babban nau'in kuzarin jikinka. Manyan gabobi biyu suna son dogara da wannan nau'in makamashin BHB - kwakwalwa da zuciya.
BHB yana haifar da yanayi wanda ke kare mutane daga damuwa ta oxidative. Wannan yana danganta BHB kai tsaye da tsufa. Abin sha'awa, lokacin da kake cikin ketosis, ba wai kawai kana ƙirƙirar sabon nau'in makamashi ba ne, har ma wannan sabon nau'in makamashi yana aiki azaman antioxidant.
Azumi yana ɗaya daga cikin hanyoyin shiga yanayin ketosis. Hakanan yana zuwa ta hanyoyi daban-daban: azumin lokaci-lokaci, cin abinci mai ƙayyadadden lokaci, da cin abinci mai ƙayyadadden kalori. Duk waɗannan hanyoyin za su sa jiki ya shiga yanayin ketosis, amma akwai wasu hanyoyi na shigar da kai cikin ketosis ba tare da azumi ba. Hanya ɗaya ta yin haka ita ce a rage yawan shan carbohydrates.
Abincin ketogenic ya sami karbuwa sosai a kafofin watsa labarai kuma ya haifar da muhawara mai yawa saboda galibi ana amfani da shi don rage kiba. Hakanan yana rage fitar insulin, ɗaya daga cikin manyan hanyoyin da ke daidaita tsufa. Wannan abu ne mai sauƙin fahimta, idan za ku iya rage tasirin insulin, za ku iya rage kumburi, ta haka za ku tsawaita rayuwa da tsawon rai.
Matsalar da ke tattare da abincin ketogenic ita ce yana da wuya a ci shi. gram 15-20 kawai ake yarda da shi na carbohydrates a kowace rana. Apple, shi ke nan. Ba a yarda da taliya, burodi, pizza, ko wani abu da muke so ba.
Amma yana yiwuwa a shiga yanayin ketosis ta hanyar shankari na ketone ester,wanda jiki ke sha kuma yana kawo shi ga yanayin ketosis.
Zan iya motsa jiki a lokacin azumin sa'o'i 16 na 16:8 na ɗan lokaci?
Amma idan kuna yin ɗaga nauyi, gudu, duk wani nau'in motsa jiki na anaerobic, ko motsa jiki wanda ya dogara da glycolysis, tsokoki da ake buƙata don wannan nau'in motsa jiki suna dogara ne akan glucose da glycogen. Idan kuna azumi na dogon lokaci, glycogen ɗinku yana tarawa. Saboda haka, waɗannan nau'ikan zare na tsoka suna son abin da suke buƙata, wato sukari. Ina ba da shawarar yin hakan 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 matakai daban-daban na lafiya, aƙalla bisa ga ilimin tsufa. Hanya mafi muni ta cin 'ya'yan itatuwa ita ce shan ruwan 'ya'yan itacensu. Mutane da yawa suna shan gilashin ruwan lemu kowace safiya suna tunanin suna yin wani abu mai kyau. 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 kuma, suna ɗauke da sinadarai masu amfani da sinadarai masu gina jiki da yawa da suka shafi lafiya—ketones, polyphenols, anthocyanins—wadanda ke da amfani ga jiki. Amma tambayar ita ce, menene hanya mafi kyau ta cinye su? Yanzu lokacin 'ya'yan itacen ya yi. Wasu 'ya'yan itacen suna da launin launi sosai, ma'ana suna ɗauke da sinadarai masu gina jiki masu yawa, kuma da yawa daga cikinsu suna da ƙarancin sukari. 'Ya'yan itacen su ne kawai 'ya'yan itacen da nake ci waɗanda suke da daɗi, kuma suna ba ku damar rage yawan abincin da kuke ci na carbohydrates yayin da har yanzu kuna samun sinadarai masu gina jiki da yawa.
Bayanin Kariya: Wannan labarin don bayanai ne kawai kuma bai kamata a fassara shi a matsayin wata shawara ta likita ba. Wasu daga cikin bayanan da aka wallafa a shafin yanar gizo sun fito ne daga Intanet kuma ba ƙwararru ba ne. Wannan gidan yanar gizon yana da alhakin tsarawa, tsarawa da kuma gyara labarai kawai. Manufar isar da ƙarin bayani ba yana nufin cewa kun yarda da ra'ayoyinsa ko tabbatar da sahihancin abubuwan da ke ciki ba. Kullum ku tuntuɓi ƙwararren likita kafin amfani da duk wani kari ko yin canje-canje ga tsarin kula da lafiyar ku.
Lokacin Saƙo: Agusta-08-2024
