Loaʻa i ke kino nā kumu wahie like ʻole e hiki ke hoʻohana, kēlā me kēia me nā pono like ʻole a me nā hemahema.
No ka laʻana, ʻo ke kō ko mākou kumu kumu nui o ka ikehu - ʻaʻole no ka mea ʻoi aku ka maikaʻi - akā no ka mea hiki ke hoʻohana koke ʻia e kēlā me kēia cell i loko o ke kino. ʻO ka mea pōʻino, ke puhi mākou i ke kō, ke kaumaha nei mākou i ka pono no ka wikiwiki, hiki ke alakaʻi i ka hoʻokumu ʻana o nā molekala ʻino i kapa ʻia he radical manuahi.
ʻO ka mea ʻē aʻe, ke kaupalena ʻia ka ʻai ʻana i ka carbohydrate, hoʻomaka mākou e hoʻohana i nā kumu wahie ʻoi aku ka maikaʻi e hāʻawi iā mākou i ka ikehu hou aʻe (ma kahi wikiwiki) me ka ʻole o ka hana ʻana i ka nui o ka ʻōpala metabolic. ʻO ke kumu kūpono o ka ikehu hiki ke hoʻohana i ko mākou kino, ʻo ia ka ketones. ʻOiai ʻaʻole ʻo BHB he kino ketone, pili ia i ke kino ma ke ʻano like me nā kino ketone, no laila e hoʻokaʻawale mākou iā ia i hoʻokahi mai kēia manawa.
ʻO nā kino ketone ʻelua a mākou e hoʻohana ai no ka wahie (acetoacetate a me BHB), hāʻawi ʻo BHB iā mākou i ka ikaika loa a ʻo ka pōmaikaʻi hoʻi i ko mākou kino ma nā ʻano like ʻole.
ʻO ketosis kahi mokuʻāina kahi e hōʻiliʻili ai kou kino i kekahi mea i kapa ʻia he ketones. Aia ʻekolu ʻano o nā kino ketone:
●cetate: he kino ketone hikiwawe;
●Acetoacetate: Aia kēia kino ketone ma kahi o 20% o nā kino ketone i loko o ke koko. Hana ʻia ka BHB mai ka acetoacetate, ʻaʻole hiki i ke kino ke hana ma kekahi ʻano ʻē aʻe. He mea nui e hoʻomaopopo i ka liʻiliʻi o ka acetoacetate ma mua o ka BHB, no laila hiki iā ia ke hoʻololi koke i ka acetone ma mua o ka hopena o ka acetoacetate me BHB.
●Beta-Hydroxybutyrate (BHB): ʻO kēia ke kino ketone nui loa i loko o ke kino, ʻo ka helu maʻamau no ~78% o nā ketones i loaʻa i loko o ke koko.
Loaʻa ʻia ka BHB a me ka acetone mai ka acetoacetate, akā naʻe, ʻo BHB ka ketone mua i hoʻohana ʻia no ka ikehu no ka mea paʻa loa a nui, ʻoiai ua nalowale ka acetone ma o ka hanu a me ka hou.
Hoʻokumu mua ʻia kēia mau kino ketone e ke ake mai ka momona, a hōʻiliʻili lākou i loko o ke kino ma nā mokuʻāina. ʻO ka mokuʻāina maʻamau a lōʻihi loa ka hoʻokē ʻai. Inā hoʻokē ʻai ʻoe no 24 mau hola, e hoʻomaka ana kou kino e hilinaʻi i ka momona mai ka ʻiʻo adipose. E hoʻololi ʻia kēia mau momona i kino ketone e ke ake.
I ka wā hoʻokē ʻai, lilo ʻo BHB, e like me ka glucose a i ʻole ka momona, ke ʻano kumu nui o ka ikehu o kou kino. ʻElua mau kino nui makemake e hilinaʻi i kēia ʻano o ka ikehu BHB - ka lolo a me ka puʻuwai.
Hoʻokumu ʻo BHB i kahi mokuʻāina e pale aku i ka poʻe mai ke kaumaha oxidative. Hoʻopili pololei kēia i ka BHB i ka ʻelemakule. ʻO ka mea hoihoi, i ka wā e noho ana ʻoe i ke ketosis, ʻaʻole wale ʻoe e hana nei i kahi ʻano ikehu hou, akā hana pū kēia ʻano o ka ikehu hou ma ke ʻano he antioxidant.
ʻO ka hoʻokē ʻai kekahi o nā ala e komo ai i kahi kūlana ketosis. Hiki mai ia ma nā ʻano like ʻole: ka hoʻokē ʻai manawaleʻa, ka ʻai ʻana i ka manawa, a me ka ʻai ʻana i ka calorie. ʻO kēia mau ʻano hana a pau e hoʻokomo i ke kino i kahi kūlana ketosis, akā aia nā ala ʻē aʻe e hoʻokomo iā ʻoe i ke ketosis me ka ʻole o ka hoʻokē ʻai. ʻO kahi ala e hana ai i kēia, ʻo ia ke kaupalena ʻana i ka ʻai ʻana i ka carbohydrate.
Ua loaʻa i ka meaʻai ketogenic ka hoihoi nui i ka media a ua hoʻāla nui i nā kūkākūkā no ka mea hoʻohana pinepine ʻia e lilo i ke kaumaha. Hoʻemi ia i ka huna ʻana o ka insulin, kekahi o nā ala nui e hoʻoponopono ai i ka ʻelemakule. He maʻalahi kēia e hoʻomaopopo, inā hiki iā ʻoe ke hoʻolohi i ka hana o ka insulin, hiki iā ʻoe ke hoʻolohi i ka mumū, a laila e hoʻolōʻihi i ke ola a me ke ola olakino.
ʻO ka pilikia me ka ʻai ketogenic ʻo ia ka paʻakikī o ka hoʻopili ʻana iā ia. ʻO 15-20 grams wale nō o nā kalapona i ʻae ʻia i kēlā me kēia lā. He ʻāpala, ʻo ia nō. ʻAʻohe pasta, berena, pizza, a me nā mea ʻē aʻe a mākou e makemake ai.
Akā hiki ke komo i kahi kūlana ketosis ma ka lawe ʻananā mea hoʻohui ketone ester,i hoʻomoʻa ʻia e ke kino a lawe i kahi kūlana ketosis.
Hiki iaʻu ke hoʻoikaika kino ma ka puka makani hoʻokēʻai 16-hola o 16:8 hoʻokēʻai manawaleʻa?
Akā inā e hana ana ʻoe i ka hoʻoikaika kaumaha, ka sprinting, nā ʻano hana anaerobic, a i ʻole ka hoʻoikaika kino e hilinaʻi ana i ka glycolysis, ʻo nā ʻiʻo e pono ai no kēia ʻano hoʻoikaika kino e hilinaʻi i ka glucose a me ka glycogen. Ke hoʻokē ʻai ʻoe no ka manawa lōʻihi, e pau ana kāu mau hale kūʻai glycogen. No laila, makemake nui kēia mau ʻano ʻiʻo i ka mea e pono ai, ʻo ia ke kō. Manaʻo wau e hana ma hope o ka ʻai ʻana a me ka inu ʻana.
Hiki ke ʻai ʻia nā hua a me nā hua?
Inā ʻoe e aʻo i nā huaʻai, e ʻike ʻoe he mau ʻokoʻa ko lākou olakino, ma ka liʻiliʻi ma muli o ka ʻepekema o ka ʻelemakule. ʻO ke ala maikaʻi loa e ʻai ai i nā huaʻai ʻo ka inu ʻana i kā lākou wai. Nui ka poʻe e inu i ke kīʻaha wai ʻalani i kēlā me kēia kakahiaka me ka manaʻo e hana nei lākou i kahi mea olakino. Akā, ʻo ka wai maoli nō ia i piha i ke kō a komo koke ʻia e ke kino, no laila ʻaʻole maikaʻi.
ʻO ka huaʻai, ma ka ʻaoʻao ʻē aʻe, loaʻa nā phytonutrients e pili ana i ke olakino - ketones, polyphenols, anthocyanins - i mea e pono ai ke kino. Akā ʻo ka nīnau, he aha ke ala maikaʻi loa e ʻai ai iā lākou? ʻO kēia ka manawa o nā huaʻai e ʻālohilohi. He nui ka puaʻa o kekahi mau hua, ʻo ia hoʻi he nui nā phytonutrients, a he haʻahaʻa hoʻi ka nui o ke kō. ʻO nā huaʻai wale nō kaʻu e ʻai nei he ʻono nō hoʻi, a ʻae lākou iā ʻoe e hōʻemi i ka ʻai ʻana i kāu kalapona ʻoiai e loaʻa ana i ka nui o nā phytonutrients.
Hoʻopau: No ka ʻike maʻamau wale nō kēia ʻatikala a ʻaʻole pono e manaʻo ʻia he ʻōlelo aʻoaʻo olakino. Loaʻa mai kekahi o ka ʻike moʻomanaʻo blog mai ka Pūnaewele a ʻaʻole ʻoihana. ʻO kēia pūnaewele wale nō ke kuleana no ka hoʻokaʻawale ʻana, ka hoʻopili ʻana a me ka hoʻoponopono ʻana i nā ʻatikala. ʻO ke kumu o ka hāʻawi ʻana i nā ʻike hou aʻe ʻaʻole ia he manaʻo ʻae ʻoe i kāna mau manaʻo a hōʻoia paha i ka ʻoiaʻiʻo o kāna ʻike. E nīnau mau i kahi ʻoihana mālama ola ma mua o ka hoʻohana ʻana i nā mea hoʻohui a i ʻole ka hoʻololi ʻana i kāu ʻano mālama ola kino.
Ka manawa hoʻouna: ʻAukake-08-2024
