Riaan Ukudla kwe-low-carb ketogenic (keto) kuye kwanda kakhulu ekudumeni eminyakeni yamuva nje phakathi kwalabo abafuna ukunciphisa umzimba.
Ucwaningo olusha, nokho, luphakamisa ukuthi ukudla “okufana ne-keto” kungabangela ukwanda kwe-cholesterol “embi”, okungaholela ekwakhekeni kwe-plaque emithanjeni kanye nengozi enkulu kakhulu isifo senhliziyo, unhlangothi nezinye izenzakalo zenhliziyo nemithambo yegazi.
Okutholwe kulolu cwaningo kwethulwe ngeSonto eNew Orleans, eLouisiana, e-American College of Cardiology’s Annual Scientific Session Together With the World Congress of Cardiology.
I-KETO DIET: IYINI FUTHI MANGAKI AMAKHARBHI ENGIWADLA NGOSUKU?
“Ucwaningo lwethu lwathola ukuthi ukudla okuvamile ukudla okuzibikayo okune-carbohydrates eningi kanye namafutha amaningi kuhlotshaniswa nokwanda kwamazinga egazi. I-cholesterol ye-LDL – noma i-cholesterol ’embi’ – kanye nengozi enkulu yesifo senhliziyo, “kusho umbhali oholayo u-Iulia Iatan, MD, PhD, ekukhululweni kwabezindaba mayelana nokutholakele.
U-Iatan uhambela udokotela nososayensi e-Healthy Heart Program Prevention Clinic, esibhedlela i-St. Paul’s kanye nase-University of British Columbia’s Center for Heart Lung Innovation Vancouver, Canada.
Ucwaningo olusha luphakamisa ukuthi ukudla “okufana ne-keto” kungase kubangele ukwanda kwe-cholesterol “embi”, okungaholela engcupheni enkulu kakhulu yokuhlaselwa yinhliziyo, ukushaywa unhlangothi kanye nezinye izehlakalo zenhliziyo. Okutholwe kulolu cwaningo kwethulwe ngeSonto. (iStock)
“Ngokwazi kwethu, isifundo sethu singenye yezokuqala ukuhlola ubudlelwane phakathi kwalolu hlobo lwephethini yokudla kanye nemiphumela yenhliziyo,” wanezela.
Kuyini ukudla kwe-keto?
Nakuba kunokuhlukahluka okuhlukile, ukudla kwe-ketogenic ngokuvamile kufaka phakathi ama-carbs aphansi kakhulu, ngokuvamile angaphansi kwamagremu angu-50 ngosuku.
USUKU LUKAZWELONKE LWE-KETO: NAKHU OKUMELE UKWAZI NGAPHAMBI KOKUZAME UKUDLA
Isilinganiso okuhlosiwe ngaso kuvame ukuba phakathi kwamafutha anempilo angu-75-80%, amaprotheni angu-10-20% kanye nama-carbohydrate angu-5-10%, ngokusho kwe-Harvard’s School of Public Health.
Labo ababedla ukudla okufana ne-keto kwatholakala ukuthi babe namazinga aphezulu ngokuphawulekayo e-LDL (“bad”) cholesterol kanye ne-apolipoprotein B (apoB), okuyiphrotheni enamathela ku-LDL futhi engasiza ukukala ingozi yesifo senhliziyo. (iStock)
Ngokuzenzakalelayo, uhlelo lokugaya umzimba luzozama ukushisa ama-carbohydrate ukuze athole amandla.
Ngokudla kwe-keto, ngenxa yokuthi ukudla kwe-carb kuphansi kakhulu, umzimba uqala ukufuna amafutha ongawasebenzisela amandla esikhundleni se-carbs (noma i-glucose).
Isibindi sibe sesiphula amafutha bese sidala omunye umthombo wamafutha okuthiwa ama-ketone, okuyilapho ukudla kwe-keto kuqanjwe khona.
Ukudla ‘okufana ne-keto’ kuphinda kabili ingozi yezehlakalo zenhliziyo
Ocwaningweni olusha, abacwaningi babheke idatha yalabo abadla ukudla okune-carb ephansi, okunamafutha aphezulu (LCHF) okuqukethe ama-25% noma ngaphansi kwama-carbs kanye namafutha angaphezu kuka-45%.
(Lokhu bekungeyona i-carb ephansi njengokudla okujwayelekile kwe-keto, yingakho kwabizwa ngokuthi “i-keto-like.”)
Ukuqhathanisa, babheke abahlanganyeli abadla kakhulu ejwayelekile, ukudla okulinganiselayo kanye.
Abacwaningi babheka idatha yalabo abadla ukudla okune-carb ephansi, okunamafutha aphezulu (LCHF) okuqukethe i-25% noma ngaphansi kwama-carbs kanye nangaphezulu kuka-45% wamafutha. (iStock)
Imininingwane ikhishwe ku-database yase-UK Biobank, ehlanganisa izakhamuzi zase-UK ezingaphezu kuka-500,000 ezaziqashwe okungenani iminyaka eyishumi.
Isamba sabantu abayi-1,525 abafakiwe kulolu cwaningo; Abangu-305 badle ukudla kwe-LCHF kanti abangu-1,220 badle ukudla okujwayelekile. Ababambiqhaza babewubulili obufanayo, iqembu lobudala (isilinganiso seminyaka engama-54) kanye nebanga lenkomba yesisindo somzimba.
Labo ababedla ukudla kwe-LCHF batholakala benezinga eliphakeme ngokuphawulekayo le-LDL (“bad”) cholesterol kanye ne-apolipoprotein B (apoB), iphrotheni enamathela ku-LDL futhi ingasiza ekulinganiseni ingozi yesifo senhliziyo.
“Abantu abadla ukudla okune-carb ephansi, okunamafutha aphezulu babenengozi engaphezu kokuphindwe kabili yokuba nezenzakalo eziningana ezinkulu zenhliziyo nemithambo yegazi.”
“Ngemuva kwesilinganiso seminyaka eyi-11.8 yokulandelela – nangemva kokulungiswa kwezinye izici eziyingozi zesifo senhliziyo, njengesifo sikashukela, high blood pressureukukhuluphala nokubhema – abantu abadla ukudla kwe-LCHF babesengozini ephakeme izikhathi ezingaphezu kwezimbili zokuba nezenzakalo eziningana ezinkulu zenhliziyo nemithambo yegazi, njengokuvaleka emithanjeni edinga ukuvulwa ngezinqubo zokuqina, ukuhlasela kwenhliziyo, unhlangothi kanye nesifo se-peripheral arterial disease, ” I-American College of Cardiology’s press release yaphawula.
Isamba esingu-9.8%. ababambiqhaza abebesokudla kwe-LCHF bahlangabezane nesigameko esisha senhliziyo phakathi nesikhathi socwaningo, uma kuqhathaniswa no-4.3% walabo abadla ukudla okujwayelekile.
UKim Kulp, udokotela wezokudla obhalisiwe ku San Francisco, California, owayengahileleki ocwaningweni, akazange amangale ngalokho okutholakele.
“Ucwaningo lwangaphambilini lubonise ukuthi ukudla okuphezulu kwamafutha agcwele kungakhuphula amazinga e-LDL cholesterol, noma uhlobo lwe-cholesterol oluphakamisa ingozi yesifo senhliziyo,” etshela iFox News Digital nge-imeyili.
“Amafutha asuthisiwe yilawo atholakala ngamanani aphezulu ekudleni okuthandwayo okufana nebhotela, u-ayisikhilimu, ushizi kanye nenyama enamafutha njengobhekeni namasoseji. Yingakho i-American Heart Association itusa ukuba kuncishiswe ukudla okuphelele kwamafutha kungabi ngaphezu kuka-35% wama-kilojoule ansuku zonke, namafutha agcwele abe ngaphansi kuka-7%.
“Amafutha asuthisiwe atholakala ngamanani aphezulu ekudleni okuthandwayo njengebhotela, u-ayisikhilimu, ushizi nenyama enamafutha njengobhekeni namasoseji,” kusho omunye uchwepheshe wezokudla obhalisiwe owayengahileleki kulolu cwaningo olusha. (iStock)
U-Iatan wabhala ukuthi ngaphambi kokuba noma ubani aqale ukudla okune-carb ephansi, kubalulekile ukuthi abonane nodokotela.
“Ngenkathi ngidla, kuyanconywa [patients] bahlole amazinga e-cholesterol futhi … bazame ukubhekana nezinye izici eziyingozi zesifo senhliziyo noma unhlangothi, njengesifo sikashukela, umfutho wegazi ophakeme, ukungasebenzi komzimba nokubhema,” enezela.
CHOFOZA LAPHA UKUZE Ubhalisele IPHEPHA LETHU LEZEMPILO
U-Lindsay Allen, uchwepheshe wezokudla obhalisiwe futhi ongumnikazi kwa-Back in Balance Nutrition, LLC in I-Tampa Bay, eFloridaakazange ahlanganyele ocwaningweni kodwa waxwayisa ukuthi abantu abaningi abahamba nge-keto diet abalinganisi amafutha ngendlela efanele.
Abanye ochwepheshe bakholelwa ukuthi kunempilo ukujikeleza nokuvala ukudla kwe-keto esikhundleni sokukulandela isikhathi eside.
Uma udla u-60-80% wama-calories akho emafutheni, kufanele uqinisekise ukuthi uthola amafutha amaningi e-monounsaturated nama-omega-3 fatty acids (ikakhulukazi i-EPA ne-DHA evela ezinhlanzini), futhi aweqisi ngokweqile amafutha agcwele njengenyama, ushizi nobhekeni,” etshela iFox News Digital nge-imeyili.
“Iningi labantu lidla ngokweqile amafutha agcwele ngokungenhloso ukulinganisa isilinganiso esinempilo wawo wonke amanye amafutha, futhi lapho benza lokhu, baba nezinkinga nge-cholesterol. “
I-American Heart Association incoma ukuthi kuncishiswe ukudla okuphelele kwamafutha kungabi ngaphezu kwama-35% amakholori wansuku zonke namafutha agcwele abe ngaphansi kuka-7%. (iStock)
Abanye ochwepheshe bakholelwa ukuthi kunempilo ukujikeleza nokuvala ukudla kwe-keto esikhundleni sokukulandela isikhathi eside.
“Ukudla ama-carbs aphansi kakhulu isikhathi eside kunganciphisa kakhulu ama-antioxidants, ama-phytonutrients kanye ne-fiber edingekayo ukuze silinganise amazinga ethu e-cholesterol,” kusho u-Allen.
Ukufunda bekunokulinganiselwa okuthile
Ababhali bocwaningo babize imikhawulo ethile.
Abahlanganyeli bazibike ngokwabo ukudla kwabo ngohlu lwemibuzo ngesikhathi esisodwa kuphela, okungase kube nomthelela ekunembeni.
“Njengoba kubikiwe usuku olulodwa kuphela lokukhethwa kokudla, kungase kube nokuhlukahluka okuningi mayelana nokuthi lezi zihloko zilandela ukudla okunjani ngokuqhubekayo,” kusho uKulp waseSan Francisco.
“Akukho okubi ngokwemvelo mayelana ne-keto, kodwa akuyona eyawo wonke umuntu.”
Ukwengeza, ngenxa yokuthi lokhu bekuwucwaningo lokubheka, kubonisa kuphela inhlangano – hhayi imbangela, ababhali babhala.
CHOFOZA LAPHA UKUZE UTHOLA UHLELO LOKUSEBENZA IZINDABA ZEZIMpungushe
“Akukho lutho olubi ngokwemvelo mayelana nokudla kwe-keto, inqobo nje uma kungokomuntu ofanele, ukusetshenziswa kwamafutha kuyalinganisela, futhi ukudla kuqhutshwa ngamabhayisikili ukuvumela ama-antioxidants kanye ne-fiber,” kusho u-Allen etshela iFox News Digital.
“Lolu cwaningo lubonisa ukuthi ukudla kwe-keto akuwona wonke umuntu, futhi kungaba usizo ukufuna isiqondiso kuchwepheshe ukuze uqiniseke ukuthi ungumuntu ofanelekayo.”
Ucwaningo olwengeziwe luyadingeka ekuxhumaneni phakathi kokudla okufana ne-keto kanye nempilo yenhliziyo, kusho u-Iatan.
