Umubiri ufite amasoko atandukanye ya lisansi ashobora gukoresha, buri kimwe gifite ibyiza nibibi.
Kurugero, isukari niyo soko yambere yingufu-atari ukubera ko ikora neza - ariko kubera ko ishobora gukoreshwa vuba na selile zose mumubiri. Kubwamahirwe, iyo dutwitse isukari, dutanga imikorere yihuta, ishobora kuganisha kumikorere ya molekile ishobora kwangiza yitwa radicals yubuntu.
Ibinyuranye, iyo gufata karubone ya hydrata ari bike, dutangira gukoresha amasoko meza ya lisansi aduha imbaraga nyinshi (ku gipimo gito) tudatanga imyanda myinshi ya metabolike. Birashoboka, isoko yingufu zingirakamaro imibiri yacu ishobora gukoresha ni ketone. Mugihe BHB itari tekiniki yumubiri wa ketone, igira ingaruka kumubiri kimwe numubiri wa ketone, bityo tuzabishyira mubice nkubu.
Mu mibiri ibiri ya ketone dukoresha mumavuta (acetoacetate na BHB), BHB iduha imbaraga nyinshi mugihe nayo igirira akamaro imibiri yacu muburyo butandukanye.
Ketose nuburyo umubiri wawe ukusanya ikintu cyitwa ketone. Hariho ubwoko butatu bwimibiri ya ketone:
Et cetate: umubiri wa ketone uhindagurika;
● Acetoacetate: Uyu mubiri wa ketone ubarirwa hafi 20% byumubiri wa ketone mumaraso. BHB ikozwe muri acetoacetate, umubiri udashobora kubyara mubundi buryo ubwo aribwo bwose. Ni ngombwa kumenya ko acetoacetate idahagaze neza kurenza BHB, bityo irashobora guhita ihinduka acetone mbere yuko reaction ya acetoacetate na BHB ibaho.
● Beta-Hydroxybutyrate (BHB): Uyu ni umubiri wa ketone mwinshi mu mubiri, ubusanzwe ugera kuri ~ 78% bya ketone iboneka mumaraso
BHB na acetone byombi bikomoka kuri acetoacetate, nyamara, BHB niyo ketone yambere ikoreshwa mungufu kuko ihagaze neza kandi ni myinshi, mugihe acetone yabuze binyuze mubuhumekero no kubira ibyuya.
Iyi mibiri ya ketone ikorwa cyane cyane numwijima ukomoka ku binure, kandi ikusanyiriza mu mubiri muri leta nyinshi. Leta isanzwe kandi yize cyane ni kwiyiriza ubusa. Niba wisonzesha amasaha 24, umubiri wawe uzatangira kwishingikiriza ku binure biva muri tipusi ya adipose. Aya mavuta azahindurwa mumubiri wa ketone numwijima.
Mugihe cyo kwiyiriza ubusa, BHB, nka glucose cyangwa ibinure, ihinduka imbaraga zambere z'umubiri wawe. Ibice bibiri byingenzi bikunda gushingira kuri ubu buryo bwingufu za BHB - ubwonko numutima.
BHB itera leta irinda abantu guhangayika. Ibi bihuza BHB no gusaza. Igishimishije birahagije, mugihe uri muri ketose, ntabwo uba urimo gukora uburyo bushya bwingufu, ariko ubu buryo bushya bwingufu nabwo bukora nka antioxydeant.
Kwiyiriza ubusa ni bumwe mu buryo bwo kwinjira muri ketose. Iza kandi muburyo bwinshi butandukanye: kwiyiriza ubusa rimwe na rimwe, kurya igihe, no kurya karori. Ubu buryo bwose buzatera umubiri muburyo bwa ketose, ariko hariho ubundi buryo bwo kukwinjiza muri ketose utisonzesha. Bumwe mu buryo bwo kubikora ni ukugabanya gufata karubone.
Indyo ya ketogenic yakiriye cyane itangazamakuru kandi ikurura ibiganiro byinshi kuko ikoreshwa kenshi mu kugabanya ibiro. Igabanya kandi gusohora kwa insuline, imwe mu nzira zingenzi zigenga gusaza. Ibi biroroshye kubyumva, niba ushobora kugabanya umuvuduko wa insuline, urashobora kugabanya umuvuduko ukabije, bityo ukongerera ubuzima nubuzima.
Ikibazo cyimirire ya ketogenic nuko bigoye kuyikomeraho. Garama 15-20 gusa za karubone nziza ziremewe kumunsi. Pome, nibyo. Nta makariso, umutsima, pizza, cyangwa ikindi kintu cyose dukunda.
Ariko birashoboka kwinjira muri ketose mu gufataketone ester inyongera,zikaba zinjizwa numubiri zikizana ketose.
Nshobora gukora siporo mugihe cy'amasaha 16 yo kwiyiriza ubusa ya 16: 8 kwiyiriza ubusa rimwe na rimwe?
Ariko niba ukora ibiremereye, kwiruka, ubwoko ubwo aribwo bwose bwa anaerobic, cyangwa imyitozo ishingiye kuri glycolysis, imitsi isabwa muri ubu bwoko bw'imyitozo ishingiye kuri glucose na glycogene. Iyo wisonzesha umwanya muremure, ububiko bwawe bwa glycogene burashira. Kubwibyo, ubu bwoko bwimitsi yimitsi irarikira ibyo ikeneye, aribyo isukari. Ndasaba inama yo kubikora nyuma yo kurya no kunywa bihagije.
Imbuto n'imbuto birashobora kuribwa?
Niba wiga imbuto, uzasanga zifite ubuzima butandukanye, byibuze bushingiye kubumenyi bwo gusaza. Inzira mbi yo kurya imbuto ni ukunywa umutobe wabo. Abantu benshi banywa ikirahuri cyumutobe wa orange buri gitondo bibwira ko bakora ikintu cyiza. Ariko mubyukuri umutobe wuzuye isukari kandi winjizwa vuba numubiri, ntabwo rero ari byiza.
Ku rundi ruhande, imbuto zirimo phytonutrients nyinshi zijyanye n'ubuzima - ketone, polifenol, anthocyanine - zifasha umubiri. Ariko ikibazo ni iki, ni ubuhe buryo bwiza bwo kubikoresha? Noneho nigihe cyera imbuto zirabagirana. Imbuto zimwe zifite pigment nyinshi, bivuze ko zirimo vitamine nyinshi, kandi nyinshi nazo ziri munsi yisukari. Imbuto nimbuto zonyine ndya ziraryoshye nazo, kandi ziragufasha kugabanya gufata karbone mugihe ukibona phytonutrients nyinshi.
Inshingano: Iyi ngingo ni iyamakuru rusange gusa kandi ntigomba gusobanurwa nkinama zose zubuvuzi. Amwe mumakuru yohereza amakuru aturuka kuri enterineti kandi ntabwo ari umwuga. Uru rubuga rufite inshingano zo gutondeka, gutunganya no guhindura ingingo. Intego yo gutanga amakuru menshi ntabwo bivuze ko wemera ibitekerezo byayo cyangwa kwemeza ukuri kwibirimo. Buri gihe ujye ubaza inzobere mu buzima mbere yo gukoresha inyongera cyangwa guhindura ibintu byubuzima bwawe.
Igihe cyo kohereza: Kanama-08-2024
