Ukutya kwe-Ketogenic kunceda ukuphazamiseka kokukhathazeka
Ukutya kwe ketogenic kunokunceda njani ukuxhalaba kwam? Okanye uphucule iimpawu zam ze-Generalized Anxiety Disorder (GAD), i-Panic Disorder (PD), i-Social Anxiety Disorder (SAD), i-Obsessive-Compulsive Disorder (OCD), kunye okanye i-Post-Traumatic Stress Disorder (PTSD)?
Ukutya kwe-Ketogenic kunceda ukuphazamiseka kokuxhalaba ngokulamla i-pathologies esisiseko sesigulo sengqondo esisisiseko se-metabolic kwindalo. Ezi ziquka i-glucose hypometabolism, ukungalingani kwe-neurotransmitter, uxinzelelo lwe-oxidative, kunye nokuvutha.
Isiqulatho
intshayelelo
Kule post, ndiya kungena kwiindlela zebhayoloji zokunciphisa iimpawu xa usebenzisa ukutya kwe-ketogenic kwisifo sengqondo. Injongo yam kukwenza oko ngendlela eqondakala lula. Bambalwa abantu abazuzayo kwiingcaciso ezintsonkothileyo ze-biochemistry besebenzisa amagama kunye neenkqubo abangaziqondiyo. Injongo yam kukuba ukwazi ukufunda le post blog uze ukwazi ukuchaza indlela ukutya ketogenic kunceda ukunyanga ukugula ngengqondo, kunye nokukhathazeka ixhala ingakumbi, kubahlobo kunye nosapho.
Esi sithuba seblogi sisingeniso kwizidlo ze-ketogenic zokuphazamiseka kwexhala ngokubanzi. Kule post, sichaza iindlela ezibandakanyekayo kwisifo sengqondo ngokubanzi, apho ukuxhalaba ngokucacileyo kuluhlu, kwaye sixoxe ngemiphumo yonyango yokutya kwe-ketogenic kwezo ndlela.
Ungaphinda ufune ukufunda izithuba endizibhalileyo usebenzisa ukutya kwe-ketogenic kwii-pathologies eziphantsi ezibonwa ngabantu abathile. Kukho izithuba ezinzulu zeblogi malunga nokusebenzisa ukutya kwe-ketogenic njengonyango lweengxaki zokukhathazeka.
Le yindlela eyahlukileyo yokuvavanya uncwadi malunga nokuba ngaba unyango oluthile lunokuba luncedo kwi-diagnostic ethile. Ngokuqhelekileyo, silinda (ngamanye amaxesha amashumi eminyaka okanye ngaphezulu) kwiimvavanyo ezilawulwa ngokungahleliwe ezijonga unyango oluthile oludityaniswe noxilongo oluthile kunye / okanye inani labantu. Kodwa ayikuphela kwendlela yokuvavanya ukuba unyango lunokuba luncedo na.
Inokwenza ingqiqo egqibeleleyo ukuphonononga ukuba singaziguqula na ezo ndlela ngezinto okanye ungenelelo olunefuthe kwezo ndlela zinye. Kwaye ngelixa ndihlala ndivuya malunga ne-RCTs, kukho abantu abaninzi abanengxaki yokukhathazeka ngoku ngoku. Namhlanje. Basenokungafumani ulawulo olwaneleyo lweempawu kumgangatho wokhathalelo okanye bajonge unyango lokwenyani ngokuchasene neemodeli zokunciphisa iimpawu. Aba bantu banokufuna ukuqonda ngcono ukutya kwe-ketogenic njengonyango lokuphazamiseka kokuxhalaba.
Ndiyathemba ukuba ekupheleni kwesi sithuba uya kuba nokuqonda ngcono isiseko sobungqina obukhoyo bokusetyenziswa kwayo kwingxaki yokuxhalaba kwaye kutheni inokuba neenzuzo ezingaphaya koko kubonelelwa ngonyango lwangoku lwe-psychopharmacological.
Kwenzeka ntoni engqondweni yam ebangela isigulo sam sengqondo?
Kuphononongo lweendlela zebhayoloji, le yangoku (2020) kwakhona kuxoxwe ngee-pathologies ezine eziphambili ezibonwa kwizigulo zengqondo kwaye zixoxa ngendlela ukutya okune-ketogenic okunokuchaphazela ngayo iimpawu zempilo yengqondo.
- IGlucose Hypometabolism
- Neurotransmitter Ukungalingani
- Uxinzelelo oluxhasayo
- Ukuvutha
Makhe sijonge nganye kwezi ngokweenkcukacha ezingakumbi.
IGlucose Hypometabolism
IGlucose Hypometabolism kukuphazamiseka kwemetabolism kwingqondo. Ngokusisiseko kuthetha ukuba i-neurons yakho ayisebenzisi i-glucose kunye ne-fuel kwiindawo ezithile zengqondo yakho. Ingqondo engenawo amafutha aneleyo, nokuba utya ukutya okuninzi, yingqondo elambileyo. Ingqondo elambileyo igxininisekile kwaye ibiza i-alamu ngeendlela ezininzi ezahlukeneyo. Ezi ndlela zinokubandakanya ezinye izinto zokudumba, ukungalingani kwe-neurotransmitter, kunye noxinzelelo lwe-oxidative esiza kuxoxa ngayo. Xa iiseli zengqondo zingafumani mafutha aneleyo ziyafa. Ukuba iiseli zobuchopho ezaneleyo kwindawo ethile ziyafa sibona izakhiwo zobuchopho zicutheka. Inkumbulo kunye nokuqonda ziqala ukonakala.
Ukutya okune-ketogenic, ngokwenkcazo, kuvelisa enye ifuel ingqondo eyaziwa ngokuba ziiketones. Ii-ketones zinokungena kwiiseli ze-neuronal ebuchotsheni ngokulula kwaye zidlule koomatshini beeseli ezaphukileyo zingavumeli amanye amafutha afana neswekile ukuba angene. Ingqondo iyatshintsha ekuzameni ukusebenzisa ngokuyintloko i-glucose-based metabolism ukuya kwi-fat and ketone-based metabolism. Njengoko unokucinga, ingqondo enokufikelela kumafutha yingqondo esebenza ngcono.
Kodwa indima yee-ketones njengomthombo wamafutha sisiqalo nje sento abanokuyenza kwingqondo egulayo okanye ecinezelekileyo. Iiketoni ngokwazo zineziphumo zazo ezintle kakhulu. Asikuko nje ukuba ingqondo yondliwe amandla. Ii-ketones ngokwazo azigcini nje ukugcina ukusebenza kwe-metabolic, kodwa zisebenza njengento ebizwa ngokuba yi-molecule yomqondiso. Kwaye imolekyuli ebonisayo ngokusisiseko ifana nomthunywa omncinci ojikelezayo, enika iiseli zakho uhlaziyo malunga nokwenzekayo emzimbeni, ukuze iseli yakho ikwazi ukulawula oomatshini bayo ukwenza eyona nto ilungileyo ngelo xesha. Ulwazi olunikwa zezi molekyuli zinika umqondiso lunamandla ngokwaneleyo okuvula nokucima imizila yemfuza! I-Ketones njengeemolekyuli zokubonisa zinamandla okunceda iiseli zakho zenze izinto zokukunceda utshise amanqatha amaninzi kumafutha okanye ezinye iinjongo, ukunciphisa uxinzelelo lwe-oxidative kunye nokwandisa ukukhuselwa kwengqondo yakho.
β-HB (uhlobo lweketone) okwangoku ayijongwa njengenxalenye yamandla kuphela yokugcina i-homeostasis ye-metabolic kodwa iphinda isebenze njengemolekyuli yokubonisa i-lipolysis yokumodareyitha, uxinzelelo lwe-oxidative, kunye ne-neuroprotection.
Wang, L., Chen, P., & Xiao, W. (2021)
Kulula ukubona ukuba ukutya okune-ketogenic, okusebenza njengemolekyuli ebonisa ukuba idla ngokwenza ezo zinto zibalulekileyo zenzeke, zinokuba luncedo kakhulu ekunyangeni ezo zigulo zengqondo (ezibandakanya ukuphazamiseka kokuxhalaba) ezathi zaziswa apha. isiqalo sale post.
Neurotransmitter Ukungalingani
I-Hyperglycemia ligama elisetyenziselwa ukuchaza amanqanaba eswekile yegazi ukuba phezulu kakhulu ukuba umzimba ukwazi ukulawula. Ukuba umzimba wakho awukwazi ukulawula amanqanaba e-glucose awukwazi ukuwuyeka ubangele umonakalo kwizicubu. Nabantu abangenaso isifo seswekile bayasokola nge-hyperglycemia. Abaninzi bengazi. Sekude kusekwe kwiincwadi ukuba i-hyperglycemia okanye ukungakwazi komzimba ukuphatha inani le-glucose (iswekile) egazini, kudala ukuvuvukala. Uxinzelelo lwe-oxidative yinto eyenzekayo xa ungenayo i-antioxidants eyaneleyo yokuphelisa umonakalo ozama ukwenzeka kuko konke ukudumba okwenzekayo.
Kodwa linda umzuzu uthi, eli candelo limalunga nokungalingani kwe-neurotransmitter. Ukuvuvukala kunye noxinzelelo lwe-oxidative kufuneka luze kamva. Kwaye ndingavumelana nawe. Ngaphandle kokuvuvukala kunye noxinzelelo lwe-oxidative olubangelwa kukuba ukuvuvukala kubeka inqanaba lokungalingani kwe-neurotransmitter.
Kukho iindlela ezininzi ezahlukeneyo ezichaphazela indalo ye-neurotransmitter, ibhalansi, ixesha elide lihlala lijikeleza kwii-synapses ukuba zonwatywe kwaye zisetyenziswe, kunye nendlela ezaphulwa ngayo. Kodwa owona mzekelo ubalaseleyo wokungalingani kwe-neurotransmitter xa ukudumba kuphezulu kunento yokwenza nento esiyibiza ngokuba yi-tryptophan. I-Tryptophan yi-amino acid evela kwiprotheni oyityayo. Loo nxalenye ayiyonxalenye ebalulekileyo yomzekelo wethu. Eyona nto ibalulekileyo kukuba sibonise ukuba kwenzeka ntoni kwi-tryptophan xa ikwindawo enesifo. Indawo yokukrala ihlala idla ngokuthetha, kwaye ndingaxoxa ukuba idla ngokubangelwa, ngokutya ukutya okunekhabhohayidrethi eninzi kunokuba umzimba wakho unokuwuphatha.
Kwaye sinqanda ntoni kwi-ketogenic diet? Iicarbohydrates. Kwaye yenza ntoni loo nto? Ukunciphisa ukuvuvukala. Kwaye zeziphi iimpawu zomqondiso womlingo ezinye iiketoni ezinazo? Ukunciphisa ukuvuvukala. Kwaye ukutya okwenziwe kakuhle kwe-ketogenic kwandisa ichibi lezondlo ezifumanekayo ukwenza eyona nto inamandla ye-antioxidant eyake yenziwa ngumzimba wakho ngendawo efanelekileyo ye-metabolic kwaye iya kujongana noxinzelelo lwe-oxidative? Oh uxolo. Ngoku nditsibela phambili kakhulu. Ndaba nemincili kancinci.
Kodwa ndiyazi ukuba uyawufumana umbono!
Ke masithi ingqondo yakho ifuna ukwenza ii-neurotransmitters kwi-tryptophan oyityileyo. Ukuba ukukrala kwakho kuphezulu, umzimba wakho uya kuthatha loo tryptophan kwaye wenze OKUNYE kwi-neurotransmitter ebizwa ngokuba yiGlutamate. Ukuya kuthi ga kwi-100x ngaphezulu kunesiqhelo ukuba i-tryptophan idibene nendawo yangaphakathi enokudumba okuncinci kunye noxinzelelo. I-Glutamate yi-neurotransmitter evuselelayo. Kwaye ngokucacileyo uyawafuna ngenxa yokuba yinxalenye yengqondo elungeleleneyo. Kodwa isixa esenziwe ngelixa umzimba uvutha okanye uphantsi koxinzelelo lwe-oxidative udala okuninzi kunokufuneka. Glutamate kumanqanaba aphezulu kakhulu YENZA INXAXA.
Ukugqithisa, i-glutamate yi-neurotransmitter yokukhathazeka kunye nokukhululeka. Kukungalingani okungathandekiyo kwe-neurotransmitter abantu abaninzi abahlala kunye kwaye bacinge ukuba yinxalenye yobomi babo bemihla ngemihla yonke imihla. Kwaye kusenokwenzeka ukuba ukutya kwabo kwekhabhohayidrethi kuqhubela oku kungalungelelani kwe-neurotransmitter. Le ndlela inye eyenza i-glutamate eninzi kakhulu kwindawo yokuvuvukala kunye noxinzelelo lwe-oxidative ichaphazela kakubi ibhalansi kwezinye ii-neurotransmitters ezifana ne-dopamine, i-serotonin, kunye ne-GABA. Iyanciphisa ukudalwa kwento ebizwa ngokuba yi-Brain-Derived Neurotrophic Factor (BDNF), eyona nto ifunwa yingqondo yakho (kunye nobuninzi bayo!) Ukukunceda ukuba ufunde, ukhumbule, kwaye uphilise imiphumo yako konke ukudumba kunye noxinzelelo lwe-oxidative eyenzekayo. (ngasiphi na isizathu).
Esi siqwenga silandelayo luluvo lwam kwaye mhlawumbi ingqikelelo endiyithathileyo kubantu endibalandelayo ndafunda apha endleleni. Kodwa ukuba kunjalo, ndiyavumelana nabo. Kum kubonakala ngathi kuphantse kube ngathi ingqondo yakho iyazi ukuba "iyahlaselwa" okanye "isengozini" kuko konke ukudumba okuphezulu. Izama ukukuxelela ukuba ayikwazi ukumelana nale nto uyenzayo. Ifuna ukukuxelela ukuba ulumke! Ukuxhalaba. Ifuna ukukhalisa i-alam ukuba ayilunganga! Kwaye ayikho enye indlela yokukuxelela. Kodwa ayisiyondlela isebenzayo kakhulu, akunjalo? Kuba awulwenzi unxibelelwano. Ucinga ukuba unexhala ngenxa yetrafikhi, okanye abantwana bakho, okanye umsebenzi wakho, okanye ukwenza isidlo sangokuhlwa kugqithise kakhulu. Singabantu sihlala sizama ukwenza ingqiqo kumava ethu, ngoko senza unxibelelwano phakathi kwezinto ezibonakala zibonakala zicacileyo. Siqalisa ukuyiphepha nantoni na esicinga ukuba iyasicinezela. Ukungazi ukuba umthombo onokubakho woxinzelelo esivakalelwa kukuba lwenzeka ngaphakathi njengesiphumo esithe ngqo sokhetho lwethu lwendlela yokuphila.
Kodwa kwenzeka ntoni kwi-tryptophan ukuba awunazo izixa ezigqithisileyo zokudumba okanye uphethwe luxinzelelo lwe-oxidative? I-Tryptophan ke ingasetyenziselwa "ukulawula" okanye ukwenza ngaphezulu kwe-neurotransmitter GABA. I-GABA nayo ifuna ukulungelelana engqondweni, kodwa ininzi kakhulu ayidali indawo yokonwaba. Ngapha koko, abantu abaninzi bangathanda ngakumbi i-GABA.
Ngaba ukhe weva ngeGabapentin? Isoloko isetyenziswa njengemood stabilizer kwingxaki yengqondo? Uqikelele. Isebenza ukwandisa i-GABA. Ngaphandle kwemizamo yayo yokwandisa i-GABA, ihlala ibangela iziphumo ebezingalindelekanga kubantu. Njengobuthongo kunye nenkungu yengqondo. Ukwandisa i-GABA kunye nokutya kwe-ketogenic akuvelisi imiphumo efanayo namayeza azama ukufezekisa into efanayo.
I-GABA yi-neurotransmitter yokuziva "i-chill" kwaye "ndiyifumene le nto" kunye nokungaziva ukhululekile ngamahla ndinyuka obomi okanye ingcamango yemingeni emitsha. Ngubani ongakwazanga ukusebenzisa i-GABA ngaphezulu? Ngokukodwa abo baphethwe yi-Post-Traumatic Stress Disorder (PTSD), i-Generalized Anxiety Disorder (GAD), i-Panic Disorder, kunye ne-Obsessive-Compulsive Disorder (OCD)?
Ngaba kukho okunye ukungalingani kwe-neurotransmitter okubandakanyekayo kwingxaki yokuxhalaba? Ewe, ikho! Lowo yayingomnye nje umzekelo obalulekileyo nozekeliswa lula. Ezinye zenzeke nje ngokungalingani kwezondlo zodwa, ezinokubangela ukuvuvukala kunye noxinzelelo lwe-oxidative ngokwabo. Njengoko benditshilo kwezinye izithuba zeblogi. Usenokungadingi ukutya okupheleleyo kwe-ketogenic ukuphucula iimpawu zokuxhalaba. Kodwa kubalulekile ukuqaphela ukuba uninzi lwabantu baseMelika abasempilweni kwaye banokutya isixa esikhulu secarbohydrates yokutya kunokuba umzimba wabo (kunye nengqondo) inokuphatha. Kwaye oku kukodwa kunokubangela kwaye kube negalelo kuphuhliso lweempawu zokuxhalaba. Ke kulo mba, ngumzekelo obalulekileyo nofanelekileyo kuninzi lwabantu abafunda le bhlog namhlanje, bezama ukufumanisa ukuba ukutya kwe ketogenic kunokusebenzela njani bona okanye abo babathandayo.
Ngaba ayenzi ngqiqweni ukunyanga i-metabolism esisiseko ye-pathologies, zeziphi izigulo zengqondo, kunye nendlela ehambelanayo yemetabolism?
UNicholas G. Norowitz, iSebe lePhysiology, i-Anatomy kunye neGenetics, iYunivesithi yaseOxford (ikhonkco)
Uxinzelelo oluxhasayo
Njengoko bendichazile ngasentla, uxinzelelo lwe-oxidative yinto eyenzekayo xa ungenayo i-anti-oxidants eyaneleyo yokukhusela kuyo yonke i-biological fallout yokuba uphila nje. Umsebenzi we-antioxidants mkhulu kwaye ubalulekile. Uninzi lwabantu lukholelwa ukuba oku kuthetha ukuba kufuneka batye ukutya okuchongiweyo njenge-antioxidant-rich kwaye bathathe izongezo ezifana ne-Vitamin E kunye no-C ukuze bazikhusele kolu hlobo oluthile lomonakalo webhayoloji. Kodwa inyaniso kukuba awukwazi ukuthatha ukongezwa okwaneleyo okanye ukutya ukutya okwaneleyo kwe-antioxidant ukuhambelana namandla e-antioxidant onokuthi uzenzele yona, ngaphakathi komzimba wakho, owaziwa ngokuba yi-glutathione. Kwaye imveliso yakho yangaphakathi ye-glutathione ye-skyrockets kwi-ketogenic diet. Khumbula ukuba iiketoni zisebenza njani njengeemolekyuli zokubonisa? Baxelela umzimba wakho ukuba wenze i-glutathione eninzi. Kwaye nje ukuba utya ukutya kwe-ketogenic eyenziwe kakuhle enobuninzi bezinto ozifunayo ukwenza i-glutathione eninzi, umzimba wakho uya kwenza oko!
Uze uxhotyiswe ngenkqubo yakho ye-antioxidant. Ndiqinisekile ukuba ishishini lokongezelela alifuni ukuba uyazi loo nto kodwa yinyani.
Ukuba ucinga ngako, oku kunengqiqo. Besingenazo iivenkile zegrosari okanye ukufikelela unyaka wonke kwiintlobo ngeentlobo zeziqhamo kunye nemifuno egcwele i-antioxidants kwimbali yethu. Ngaba bezikhona? Ewe kunjalo kunjalo! Ngokwengingqi bekukho imithombo emininzi yokutya eyahlukahlukeneyo yokunyuka kwe-antioxidants. Kodwa kwakhona, uze noomatshini bakho kwaye oomatshini benza i-antioxidant ibe namandla ngakumbi kunayo nayiphi na enye into onokuthi uyibeke emlonyeni wakho ngaloo njongo. Ke kwenzeka ntoni ukuba eyethu i-endogenous antioxidant powerhouse eyaziwa ngokuba yi-glutathione ayikwazi ukugcina lonke oloxinzelelo lwe-oxidative?
Uqikelele. Ukutya okuqulethe amanqanaba eekhabhohayidrethi imizimba yethu ayinako ukulawula ukudumba. Ukujongana nokuvuvukala kufuneka sisebenzise i-LOT yezondlo njenge-cofactors ukuzama ukugcina umonakalo. Kwaye ezo cofactor nazo ziyafuneka ukwenza iglutathione yethu. Kwaye ukuba sizisebenzisa ngokutya okucutshungulwayo kakhulu kwe-carbohydrate egcwele izinto zeoyile yeshishini (eya kuba yenye iposi yebhlog) siyaphela, kwaye asifumaneki ukwenza amanqanaba e-glutathione esiwadingayo. Kwakhona, ukuba asenzi izixa ezaneleyo zee-ketones kuba ukutya kwethu kuphezulu kakhulu kwicarbohydrates kuthi, ezo ketones zinokubonisa njani kwiiseli zethu ukuba zenze ezongezelelekileyo zokusinceda?
Ke ithetha ukuthini i-Oxidative Stress kwisigulo sengqondo nakwixhala ngakumbi? Kukho umanyano olomeleleyo phakathi kwamanqanaba oxinzelelo lwe-oxidative kunye nokuphazamiseka kokuxhalaba, nangona izinto ezibangela ngqo zisahlekiswa. Ingumbutho onamandla ngokwaneleyo ukuba ukusetyenziswa kwe-antioxidants kuxoxwe kuncwadi lophando njengonyango lweengxaki zokukhathazeka.
Kulungile, ungatsho kuwe. Andifuni ukutya okune-ketogenic. Ndingathatha nje ii-antioxidants ezininzi. Kwaye ndicinga ukuba lukhetho olo. Kodwa ndixelele xa uzimisele idosi efanelekileyo ye-antioxidants, kwifom egqibeleleyo kunye nokudityaniswa, enciphisa umonakalo ovela kuxinzelelo lwe-oxidative engqondweni ukuya kwinqanaba lokuba ungatya yonke iswekile, i-carbohydrates esetyenzisiweyo, kunye iioli zembewu ezivuthayo ozifunayo kwaye ungakhathazwa ziimpawu zokuxhalaba. Njengoko ubona, ngokwethiyori, ukusebenzisa i-antioxidants oyityayo okanye uthathe njengezongezelelo njengendlela yokunciphisa ukuxhalaba kuvakala njengokhetho olukhulu lonyango. Kwaye ngokuqinisekileyo inokuzinceda iimpawu zakho, ngakumbi ukuba uyeka ezinye zezona zixinzelelo zinkulu zeswekile, iicarbohydrates ezisulungekileyo, kunye nezinye iimveliso zokutya ezivuthayo.
Njengoko benditshilo, akusoloko kufuneka sizame ukutya kwe-ketogenic ukunyanga ukuphazamiseka koxinzelelo. Kodwa ukuphelisa uxinzelelo olungeyomfuneko lwe-metabolic AND rocketing your internal glutathione level up up using a ketogenic diet ivakala njengenqanaba longenelelo ongafanele wazi ngalo kuphela kodwa ufanelwe ukwazi ukuba lukhetho. Iimpawu zokuxhalaba ziyoyikeka. Kwaye ufanelwe ukuziva uphilile kwaye ube ngaphandle kwezo mpawu ngokukhawuleza. Andifuni ukukubona usenza umfuniselo rhoqo ngeedosi ze-vitamin C, uthatha isixa sezongezo ezibiza i-anti-oxidant ezibizayo, kwaye uqhubeke ubandezeleka ngokuhamba kweminyaka xa unokuziva uncedo lokunciphisa uxinzelelo lwe-oxidative kunye nokutya kwe-ketogenic nje kancinci. iiveki okanye iinyanga ezimbalwa.
Kwisigulo sengqondo, kwaye ngokukodwa kwixhala, kukho ukwanda koxinzelelo lwe-oxidative. Ukutya kwe-Ketogenic kunciphisa loo pathology ngokuvumela umzimba ukuba wenze ngaphezulu kwe-antioxidant enamandla eyaziwa ngokuba yi-glutathione. Inqanaba le-glutathione eyenziwa ngumzimba wakho libonakala lixhotyiswe kakuhle ukujongana noxinzelelo lwe-oxidative oluza ngokuphila. Xa ususa uxinzelelo lwe-metabolic lwangaphakathi olungeyomfuneko kwaye uphucule ukufumaneka kwesondlo kwisidlo sakho, oku kuphucula ngokuthe ngqo iindlela zakho ze-antioxidant zangaphakathi kwaye kunciphisa uxinzelelo lwe-oxidative kwingqondo yakho, enokuthi ikhokelele ekunciphiseni iimpawu zokuxhalaba.
Ukuvutha
I-cytokines evuthayo yimbangela yokuvuvukala kwe-neuronal. Ezi cytokines zidumba ngokwenene ziyinxalenye yenkqubo yomzimba yokuzikhusela kwingqondo. Amajoni omzimba emzimbeni kunye nalawo asengqondweni ahlala ahlukene ngokwasemzimbeni kodwa ayakwazi ukuthetha omnye komnye. Umzekelo, xa ugula kakhulu isixokelelwano somzimba wakho sokuzikhusela siya kunxibelelana nesixokelelwano sobuchopho bakho. Ii-cytokines ezivuthayo zikwenza ukuba ufune ukulala phantsi, uhlale uzolile, kwaye uphumle. Ndinika lo mzekelo kuba ndifuna ukuba uqonde ukuba ezi zinto zidumba engqondweni zinamandla. Kwaye unako ngokoqobo lawula ukuziphatha kwakho.
Unexhala kwaye ucinezelekile kwaye awukwazi ukwehla esofeni? Kungenzeka ukuba ukukhulula umatshini wokuhlamba izitya kuninzi kakhulu. Kusenokwenzeka ukuba ukudumba kwe-neuronal kukuxelela ukuba uhlale ungashukumi. Ngaba unokuvuvukala kwe-neuronal ephezulu ngenxa yokuba ugxininisekile malunga ne-dishwasher? Mhlawumbi akunjalo. Kusenokwenzeka ukuba kungenxa yenye into. Isenokuba ivela kwizinto ezahlukahlukeneyo. Kodwa enye yezizathu inokuba kukutya kwakho.
Kodwa yima umzuzu, utsho! Ukhetho lwam lokutya lunokuyichaphazela njani inkqubo yam yokuzikhusela komzimba? Loo nto ayinangqondo!
Khumbula igama elithi hyperglycemia? Ithetha ukuba iswekile yegazi eninzi kakhulu okanye inqanaba leswekile yegazi eliphakamileyo kunokuba umzimba wakho unokusingatha liyenzeka? Esi simo sichaphazela amajoni akho omzimba ngendlela engalunganga. Kuye kwaboniswa ukuba i-hyperglycemia ikhuthaza ukudala i-cytokines ye-proinflammatory (aka ukudumba) kwaye yenza kube nzima ukuba amajoni akho omzimba ajongane nezisongelo. Isistim somzimba sokuzikhusela esichatshazelwa siswekile esegazini esiphakamileyo asikwazi ukukhupha isoyikiso ngokukhawuleza nangendlela eqinisekileyo. Kwaye ngalo lonke ixesha amajoni akho omzimba esilwa nosulelo olukwinqanaba elisezantsi okanye intsholongwane, ezo cytokines ezivuthayo zijinga engqondweni yakho ixesha elide kangako. Kwaye siyazi kwinto esiyifundileyo phambi kokuba ukudumba kwengqondo kuya kuchaphazela njani ibhalansi yethu ye-neurotransmitter kunye namanqanaba ethu oxinzelelo lwe-oxidative. Ngokomzekelo, ii-cytokines ezivuthayo zibangela ukusebenza kwe-enzyme eyehlisa i-serotonin kunye ne-amino acid precursor tryptophan. Kukholelwa ukuba le yenye yeendlela ezininzi ezibandakanyekayo phakathi kokudumba kunye nokungalingani kwe-neurotransmitter okubonwa kwiingxaki zokuxhalaba.
Ngenxa yokuba uyenzile ukuza kuthi ga ngoku kule post yebhlog, uyazi ukuba kuthetha ukuthini oko kuxhala lakho! Kwaye ukuba sine-cerebral hypo-metabolism ngokunjalo, siyayazi ukuba ukungabikho kwepetroli kuyicinezela njani ingqondo kwaye iqhubekisela phambili umjikelo weempawu zakho. Ufundile ukuba yonke into idibene.
Utsho kakuhle, ndiza kunciphisa iswekile yam kunye neecarbohydrates ezisulungekileyo kwaye kufuneka ndenze iqhinga! Ndiza kuba ne-immune system engcono. Kwaye ngokuqinisekileyo uya kwenjenjalo! Inokuba yiyo yonke into ekufuneka uyenzile kwaye ukuba kunjalo ndonwabe kakhulu! Ukutya okupheleleyo kokutya lungenelelo olunamandla kubantu abaninzi. Ke kutheni ungasafuna ukuzama ukutya kwe ketogenic kwingxaki yakho yokuxhalaba?
Ngenxa yokuba ii-ketone zineempawu ezikhethekileyo. Akunjalo nje kuphela iamolekyu ezibalulekileyo zokubonisa njengoko kuchazwe ngasentla, kodwa zinamandla ekunciphiseni ukuvuvukala. Sicinga ukuba banciphisa ukuvuvukala ngokuthintela ezinye iindlela zokuvuvukala. Kwaye ngelixa ubukhulu becala besixoxa ngoxinzelelo lwe-metabolic olonyusa ukudumba, iimpembelelo zokutya ayisiyiyo yodwa umthombo.
Sihlaselwa ngemichiza. Sinamathumbu avuzayo abangela ukusabela kwe-autoimmune (ekwabonakala kwingqondo). Sine-gut microbiomes engafanelekanga kwaye inokubangela ukuvuvukala kwiingqondo zethu. Asibubeki phambili ubuthongo obunokunyusa ukudumba. Sidibana noxinzelelo lwengqondo oluqhelekileyo kwaye olungelulo oluqhelekileyo olubangela ukuvuvukala. Heck, nokuba nje phantsi kwezibane ze-fluorescent kubonakaliswe ukonyusa ukuvuvukala.
Ungatshintsha ukutya kwakho, endicinga ukuba kufanele! Oko kuya kukunceda ngokuqinisekileyo. Kodwa zininzi iindawo onokuthi ufumane ukudumba kwengqondo kuba iyavakala ukonyusa imveliso yee-ketones. I-Ketones inokukunceda ukulwa nokudumba kwe-neuronal okuza kuba yinxalenye yendawo yethu yanamhlanje.
Kwaye ukudumba okuncinci onakho ngenxa yokusebenzisa iiketoni ukuba zikusebenzele, ii-micronutrients ezimbalwa oza kuzisebenzisa ukulwa nokudumba.
Kwaye uninzi lwe-micronutrients onayo, kokukhona uvelisa i-glutathione ukunceda ngoxinzelelo lwe-oxidative.
Kwaye okusezantsi uxinzelelo lwakho lwe-oxidative kunye nokudumba kwe-neuronal, kokukhona uya kuba nakho ukulungelelanisa ii-neurotransmitters zakho.
Kwaye unothando njengam ukuba yonke le nto idityaniswe njani?!! Kwaye ulwazi lwakho lweendlela ezisisiseko ezibandakanyekayo kwiimpawu zokuxhalaba zihlangana njani?!
Ukwabelana ngale nto nawe ngendlela onokuyiqonda kuluvuyo olupheleleyo kum!
Ukuba usabhidekile kancinci malunga nomahluko phakathi koxinzelelo lwe-oxidative kunye neuroinflammation kunye nendlela ezinxulumene ngayo, ungalonwabela eli nqaku lingezantsi!
isiphelo
Ukutya kwe-ketogenic lungenelelo olunamandla olunenzuzo kwaye lunokulungisa enye okanye ngaphezulu kweendlela ezine ze-pathological eziphantsi kwesifo sengqondo kunye nokukhathazeka kokukhathazeka.
Unokukhetha ukuyisebenzisa njengonyango lokuqala lwengxaki yakho yokukhathazeka.
Ungazama ukuyisebenzisa endaweni yamayeza.
Ungayisebenzisa njengonyango oluxhasayo olunamandla kunye neengcebiso zempilo yengqondo (eyam intandokazi).
Kwaye ukuba uthatha isigqibo sokuyisebenzisa ngokubambisana namayeza akho osele ukuwo, vumela umthengisi wakho azi. Njengoko ukutya kwe-ketogenic kulungelelanisa zonke ezo ndlela eziye zachaphazela ingxaki yakho yokukhathazeka, iya kutshintsha indlela ophendula ngayo kumayeza akho, zombini kweziphi iimpawu onokuzifumana, kunye nokusebenza kwazo. Ukuba unamayeza nceda usebenze kunye nengcali yezempilo yengqondo eqeqeshiweyo kunye nommiselo onolwazi malunga ne-ketogenic kunye nohlengahlengiso lwamayeza.
Unokuba nexhala kunye nokudakumba, kunye nezinye iingxaki eziqhubekayo ezifana ne-ADHD, utywala, okanye i-PTSD kwaye unokufumana ezo zithuba ziluncedo ekwenzeni isigqibo sakho malunga nokuba ukutya kwe-ketogenic yinto ofuna ukuyizama ukukhululeka kweempawu.
Njengesiqhelo, nceda uzive ukhululekile ukufunda ngakumbi malunga nenkqubo yam ye-intanethi eyilelwe ukunceda abantu bafunde indlela yokunyanga iimvakalelo zabo kunye nemiba yokuqonda usebenzisa indibaniselwano yokutya kwe-ketogenic kunye nesondlo esisebenzayo.
Njengale nto ufunda kwibhlog? Cinga ngokubhalisa kunye nokufumana le-eBook yasimahla ukuze ufunde malunga neendlela zokusebenza kunye nam kwiinjongo zakho zempilo.
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