Ukuqonda ukuzila ukutya okungaphakathi

Ngaba uziva:

• Ukulamba ngeyure okanye ezimbini emva kokutya?
• Ukufumana ubunzima obungachazwanga?
• Ukungalingani kweHormonal?
• Ingqondo ngokubanzi yokuqhakaza?
• Imvakalelo yokugcwala ngexesha lokutya nasemva kokutya?

Ukuba uhlangabezana nazo naziphi na kwezi meko, ngoko zama ukuqaphela ukuzila ukutya okwexeshana.

Ukusukela oko waziwayo kwiminyaka yakutshanje, ukuzila ukutya okwexeshana yindlela yokutya abantu abaninzi abaye bayisebenzisa kwindlela yabo yokuphila esempilweni. Ngexesha loluntu lokuzingela-abantu, abantu basebenzise le ndlela kangangeenkulungwane njengendlela yokusinda. Izifundo zibonisiwe ukuba abantu babelisebenzisa ngeenjongo zonyango kuyo yonke imbali njengeyeza lokunyanga. I-Roma yamandulo, impucuko yamaGrike kunye namaTshayina basebenzise ukuzila okwenzeka rhoqo kubomi babo bemihla ngemihla. Ukuzila ukutya kuye kwasetyenziswa nakwizizathu zokomoya kwiinkolo ezithile, ezinje ngeBuddhism, i-Islam, nobuKristu njengokuba umntu eyisebenzisa njengendlela yokuzibonakalisa nokuba basondele kwizithixo zabo.

Yintoni Ukuzila ukutya?

Ukuzila ukutya kulapho umntu angasebenzisi ukutya okanye iziselo okungenani iiyure ezilishumi elinambini emini. Xa umntu eqala ukuzila ukutya, baya kuqaphela ukuba i-metabolism yabo kunye ne-hormonal yabo iya kutshintsha emizimbeni yabo. Nantsi lapho Uphando oluzayo ukuba ukuzila ukutya okwethutyana kunokunyusa izibonelelo zempilo ezimangalisayo emzimbeni. Izibonelelo zempilo ezibonelela ukuzila ukutya okwexeshana zibonakalisa ukwehla kobunzima, iimpembelelo zokukhusela kwingqondo, ukuncipha kokuvuvukala kunye nokuphucula i-glucose yegazi kunye namanqanaba e-insulin emzimbeni.

Iindlela ezahlukeneyo

Nazi ezinye iindlela zokuzila oko kubandakanya ukuzila ukutya ukutya kangangeentsuku okanye iiveki. Ngezi ndlela ezahlukeneyo, zibandakanya ixesha elifutshane eliphakathi kwe16 ukuya kwiiyure ze24. Iindidi ezininzi zokuzila ukutya okwethutyana zimiselwa kukunikwa ixesha lokutya kwefestile (ixesha lokutya ukutya) kunye nefestile yokuzila ukutya (xa kuthintela ukutya). Nazi ezinye iindlela zokuzila, kubandakanya:

• Ukutya okuthintelwe ixesha (i-TRF): Olu hlobo lokuzila luba nexesha lokutya lefestile ukusuka kwi-4 ukuya kwiiyure ze12. Ngomhla oshiyekileyo, amanzi kuphela kwento evunyelwe ukuba isetyenziswe. Umahluko oqhelekileyo wokutya olu hlobo lokuzila yi-16 / 8. Oku kuthetha ukuba umntu kufuneka azile ukutya iiyure ezingama-16 ubuncinci yonke imihla.
• Ukuqala kwexesha lokuthintela umda (iTRF): Olu luhlobo olwahlukileyo lokuzila okuthintela ixesha okuthintela ukusuka ku-8 am ukuya kwi-2 pm Emva kokuba iiyure ze-6 ziphelile, usuku lokuphumla lwenziwe ngeli xesha lokuzila.
• Olunye usuku lokuzila ukutya (i-ADF): Olu hlobo lokuzila lubandakanya umntu atye ngenye imini kwaye ngosuku olulandelayo bazila ukutya ngokupheleleyo. Ziyahlula-hlula phakathi kokutya kunye nokuzila ukutya mihla le ukuze zifumane izibonelelo.
• Ukuzila ukutya okwethutyana (ukuzila ukutya ngebhayisikile): Olu hlobo lokuzila lubandakanya ukuzila ukutya kosuku olunye okanye ezimbini ngeveki kunye nosuku lwesihlanu okanye lwesithandathu lokutya njengoko umntu unqwenela. Ukuhluka kwexesha lokuzila kunokuba yi-5: 2 okanye i-6: 1.
• Ukuzila ukutya okulungisiweyo: Olu hlobo lokuzila luneendlela ezithile zokuzila ukutya okwexeshana ezifanayo nokuzila ukutya kwemini, kodwa oku kuzila kunokulungiswa kuye nabani na. Umntu unokutya izinto ezincinci-eziphantsi kakhulu-ngexesha lekhanya lokuzila.

Ingaba isebenza kanjani?

Ukuzila ukutya okungaphakathi sisiphumo seenguqu emzimbeni njengoko iipateni zehomoni kunye nemetabolism yamandla ichaphazeleka. Nje ukuba umntu agqibe ukutya, iziqulatho ziyaqhekezwa kwaye ziguqulwe zibe zizakhi, ngoko ke inokufakwa kwigumbi lokugaya ukutya. Kwenzeka ntoni kukuba iicarbohydrate ziqhekezwe kwaye zijike zangena kwiglucose kwaye zangena kwigazi, zisasaza kwizicubu zomzimba njengowona mthombo wamandla. Ihomoni ye-insulin ke inceda ekumiseleni amanqanaba eglucose yegazi ngokutyhala iiseli ukuba zithathe iswekile egazini kwaye zijike zibeyiphuli ukuze umzimba usebenze ngokufanelekileyo.

Ngokuzila ukutya okwexeshana, umntu wenziwa ngesidlo kwaye amanqanaba eglucose abo aphuma emzimbeni. Ukuze amandla afezekise iimfuno zayo umzimba kufuneka uchithe i-glycogen efumaneka kwisibindi kunye nemisipha yamathambo ebangela i-gluconeogeneis. I-Gluconeogenesis kuxa isibindi sivelisa iswekile ye-glucose kwimithombo engeyo-carbohydrate emzimbeni. Ke emva kokuba amanqanaba e-insulin esezantsi emva kweeyure ze-18 zokuzila, inkqubo ebizwa ngokuba yi-lipolysis iqala. Yintoni eyenziwa lipolysis kukuba umzimba uqalisa ukwaphula izinto zamanqatha kwiiasidi zamafutha asimahla. Xa kukho inani eliphantsi leglucose ukuze umzimba uchithe amandla, umzimba ngokwawo uqalise ukusebenzisa amanqatha kunye nee ketones zamandla. I-Ketosis yile ilizwe lemetaboliki apho iiseli ziqala ukunceda ukuqhekeka kwamafutha acid kwaye ziyiguqule ibe yi-ketone acetoacetate kunye ne-beta-hydro butyrate.

Iiseli zemisipha kunye neeseli ze-neuron zisebenzisa ezi ketones ukwenza i-ATP (i-adenosine triphosphate) eyona nto ithwala amandla. Uphando lutshilo ukuba ukusetyenziswa kunye nokufumaneka kwee-acid ezinamafutha zidityaniswe nee-ketones njengokutshintshwa kwamandla kweglucose ziluncedo kwizicubu zomzimba ezibalulekileyo. Oku kubandakanya intliziyo, isibindi, ipancreas nengqondo.

Amazwe amane e-metabolic abangelwa kukuzila ukutya abizwa ngokuba ngumjikelo okondla ngokukhawuleza, kwaye zezi:

• Imeko yokondliwa
• Imeko yasemva kokubanjwa
• Imo yokuzila
• Imeko yendlala

Iziphumo zomzimba zokuzila ukutya okwexeshana nazo zinokufumaneka ngokulandela ukutya okune-ketogenic, okunamafutha amaninzi kunye nokutya okune-carbohydrate esezantsi. Injongo yokutya kukutshintsha imeko ye-metabolic yomzimba kwi-ketosis.

Izibonelelo zokuzila ukutya

Kukho iitoni zophando ezibonakalise ukuba ukuzila ukutya okwexeshana kunezibonelelo ezahlukeneyo zempilo, kubandakanya:

• Ukuhla ukusinda
• Uhlobo lwe-2 yokuthintela isifo seswekile kunye nolawulo
• Ukuphuculwa komngcipheko we-cardiometabolic
• Ukucocwa kweselula
• Ukunciphisa
• Neuroprotection

Izifundo zibonisiwe ukuba iindlela ezithile ezicetywayo zinoxanduva kwezi zinto zempilo ngokuzila ukutya kwaye zibonakalise ukuba ziyingenelo kwindlela yokuphila yomntu.

isiphelo

Ukuzila ukutya okungaphakathi kuye kwenziwa kangangeenkulungwane kwaye kwafumana ukuthandwa kwiminyaka yakutshanje. Kubandakanya ukuyeka ukutya ukutya kangangexesha elingangeyure ezi-12 ngokulandelelana ngokuguqula iiseli ezinamafutha zibe amandla ukuze umzimba usebenze. Izibonelelo zezempilo ezibonelela ukuzila ukutya okwethutyana ziluncedo kumntu ozama ukugcina impilo esempilweni. Abanye iimveliso nceda ukubonelela ngenkxaso kwinkqubo yesisu kunye nokuqinisekisa ukuba iswekile yemetabolism ikwinqanaba elisempilweni ukuze umzimba usebenze.

Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, kunye nemicimbi yezempilo yovalo okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iiprothokholi zempilo ezisebenzayo ukunyanga ukwenzakala okanye ukuphazamiseka kwenkqubo yemusculoskeletal. Iofisi yethu yenze umzamo oqinisekileyo wokubonelela ngezikhokelo ezixhasayo kwaye ichonge isifundo sophononongo esifanelekileyo okanye izifundo ezixhasa izithuba zethu. Sikwenza iikopi zezifundo zophando ezixhasayo ziya kufumaneka ebhodini okanye kuluntu xa luceliwe. Ukuqhubeka nokuxoxa ngomxholo ongentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900.

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Iingxelo:

UDhillon, uKiranjit K. Ibhayiloji, iKetogenesis I-StatPearls [kwi-Intanethi]., I-US National Library of Medicine, i-21 ngo-Ep. 2019, www.ncbi.nlm.nih.gov/books/NBK493179/#article-36345.

Hue, uLouis, kunye noHeinrich Taegtmeyer. Umjikelo weRandle uphinde watyelelwa: iNtloko eNtsha yoMnqwazi omdala Ijenali yaseMelika yePhysology. I-Endocrinology kunye neMetabolism, I-American Physiological Society, ngoSeptemba 2009, www.ncbi.nlm.nih.gov/pmc/articles/PMC2739696/.

UStockman, uMary-Catherine, et al. Ukuzila ukutya okwexeshana: Ngaba ukulinda kufanelekile kubunzima? Iingxelo zeOpityity okwangoku, I-US National Library of Medicine, ngo-Juni 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5959807/.

UZubrzycki, A, et al. Indima yokutya okuneeCalorie ezisezantsi kunye nokuzila ukutya okungapheliyo kunyango lokutyeba kakhulu kunye nohlobo lwesibini lweswekile. Ijenali yePhysology kunye neFamascology: Ijenali yaseburhulumenteni yePoland Physiological Society, I-US National Library of Medical, Oct. 2018, www.ncbi.nlm.nih.gov/pubmed/30683819.