Ukudla kwe-Ketogenic kusiza ukuphazamiseka kokukhathazeka
Ukudla kwe-ketogenic kungasiza kanjani ukukhathazeka kwami? Noma ngithuthukise izimpawu zami Ze-Generalized Anxiety Disorder (GAD), Panic Disorder (PD), Social Anxiety Disorder (SAD), Obsessive-Compulsive Disorder (OCD), kanye noma Post-Traumatic Stress Disorder (PTSD)?
Izidlo ze-Ketogenic zisiza ukuphazamiseka kokukhathazeka ngokuxhumanisa ama-pathologies angaphansi kokugula kwengqondo okuyi-metabolic ngokwemvelo. Lokhu kufaka phakathi i-glucose hypometabolism, ukungalingani kwe-neurotransmitter, ukucindezeleka okwenziwe nge-oxidative, nokuvuvukala.
Okuqukethwe
Isingeniso
Kulokhu okuthunyelwe, ngizongena kulokho izindlela zezinto eziphilayo zokunciphisa izimpawu lapho usebenzisa ukudla kwe-ketogenic kokugula kwengqondo. Umgomo wami uwukwenza lokho ngendlela eqondakala kalula. Bambalwa abantu abazuzayo ezincazelweni eziyinkimbinkimbi ye-biochemistry besebenzisa amagama nezinqubo abangaziqondi. Umgomo wami ukuthi ukwazi ukufunda lokhu okuthunyelwe kwebhulogi bese ukwazi ukuchaza ukuthi ukudla kwe-ketogenic kusiza kanjani ukwelapha ukugula kwengqondo, kanye nokukhathazeka kokukhathazeka ikakhulukazi, kubangani nomndeni.
Lokhu okuthunyelwe kwebhulogi yisethulo sokudla kwe-ketogenic kwezinkinga zokukhathazeka ngokujwayelekile. Kulokhu okuthunyelwe, sichaza izindlela ezihilelekile ekuguleni kwengqondo ngokujwayelekile, lapho ukukhathazeka ngokusobala kuyisigaba, futhi sixoxe ngemiphumela yokwelapha yokudla kwe-ketogenic kulezo zindlela.
Ungase futhi ufune ukufunda okuthunyelwe engikubhalile usebenzisa ukudla kwe-ketogenic kuma-pathologies angaphansi abonwa kubantu abathile. Kukhona okuthunyelwe kwebhulogi okujulile mayelana nokusebenzisa ukudla kwe-ketogenic njengokwelashwa kwezinkinga zokukhathazeka.
Lena indlela ehlukile yokuhlola izincwadi mayelana nokuthi ukwelapha okuthile kungasiza yini ekuxilongweni okuthile. Ngokuvamile, silinda (ngezinye izikhathi amashumi eminyaka noma ngaphezulu) ukuhlola okulawulwa ngokungahleliwe okubheka ukwelashwa okuqondile okubhangqwe nokuxilongwa okuqondile kanye/noma inani labantu. Kodwa leyo akuyona ukuphela kwendlela yokuhlola ukuthi ukwelapha kungase kube usizo noma cha.
Kungenza umqondo ophelele ukuhlola ukuthi singakwazi yini ukulungisa lezo zindlela ngezinto noma ukungenelela okunomthelela kuleyo migudu efanayo. Futhi nakuba ngihlala ngijabule ngama-RCTs, kunabantu abaningi abaphethwe yizinkinga zokukhathazeka okwamanje ngalesi sikhathi. Namuhla. Kungenzeka abatholi ukulawulwa kwezimpawu okwanele ezingeni lokunakekelwa noma bafuna ikhambi langempela ngokuphambene namamodeli okunciphisa izimpawu. Laba bantu bangase bafune ukuqonda kangcono ukudla kwe-ketogenic njengokwelashwa kwezinkinga zokukhathazeka.
Ngiyethemba ukuthi ekupheleni kwalokhu okuthunyelwe uzobe usuqonda kangcono isisekelo samanje sobufakazi bokusetshenziswa kwayo ezinkingeni zokukhathazeka nokuthi kungani ingaba nezinzuzo ezingaphezu kwalokho okunikezwa yimithi yokwelapha ye-psychopharmacological yamanje.
Yini eyenzekayo engqondweni yami ebangela ukugula kwami ngokwengqondo?
Ekubuyekezweni kwezinqubo zebhayoloji, lokhu kwamanje (2020) ukubuyekeza yaxoxa ngezifo ezine ezibalulekile ezitholakala ezifweni zengqondo futhi yaxoxa ngokuthi ukudla okune-ketogenic kungazithonya kanjani izimpawu zempilo yengqondo.
- I-Glucose Hypometabolism
- Ukungalingani kwe-Neurotransmitter
- Ukucindezeleka Oxidative
- Ukuvuvukala
Ake sihlole ngayinye yalezi ngemininingwane eyengeziwe.
I-Glucose Hypometabolism
IGlucose Hypometabolism wukuphazamiseka kwe-metabolic ebuchosheni. Ngokuyisisekelo kusho ukuthi ama-neurons akho awasebenzisi i-glucose kanye nophethiloli ezingxenyeni ezithile zobuchopho bakho. Ubuchopho obungenawo uphethiloli owanele, ngisho noma udla ukudla okuningi, buwubuchopho obulambile. Ubuchopho obulambile bucindezelekile futhi bubiza i-alamu ngezindlela eziningi ezahlukene. Lezi zindlela zingabandakanya ezinye izici zokuvuvukala, ukungalingani kwe-neurotransmitter, kanye nengcindezi ye-oxidative esizoxoxa ngayo. Uma amangqamuzana obuchopho engawutholi uphethiloli owanele ayafa. Uma amangqamuzana obuchopho anele endaweni ethile efa sibona izakhiwo zobuchopho zishwabana. Inkumbulo nokuqonda kuqala ukonakala.
Ukudla kwe-ketogenic, ngokwencazelo, kukhiqiza omunye uphethiloli wobuchopho owaziwa ngokuthi ama-ketone. Ama-ketones angangena kumaseli e-neuronal ebuchosheni kalula futhi adlule umshini wamaseli aphukile angavumeli amanye amafutha afana neglucose ukuthi angene. Ubuchopho buyashintsha kusukela ekuzameni ukusebenzisa i-glucose-based metabolism ngokuyinhloko iye ku-fat and ketone-based metabolism. Njengoba ungacabanga, ubuchopho obukwazi ukufinyelela uphethiloli buwubuchopho obusebenza kangcono.
Kodwa indima yama-ketone njengomthombo wamafutha iyisiqalo salokho abangakwenzela ubuchopho obugulayo noma obucindezelekile. Ama-ketone ngokwawo aneminye yemiphumela yawo emihle kakhulu. Akukhona nje ukuthi ubuchopho bunikezwa amandla. Ama-ketone ngokwawo awagcini nje ngokugcina ukusebenza kwe-metabolic, kodwa asebenza njengento ebizwa ngokuthi i-molecule ekhombisayo. Futhi ingqamuzana elibonisa uphawu ngokuyisisekelo lifana nesithunywa esincane esigijimayo, esinikeza amangqamuzana akho izibuyekezo ngalokho okwenzekayo emzimbeni, ukuze ingqamuzana lakho likwazi ukulawula umshini walo ukwenza into engcono kakhulu ngaleso sikhathi. Ulwazi olunikezwa yilawa mamolekyuli abonisayo lunamandla ngokwanele ukuze uvule futhi uvale ufuzo lwakho! Ama-ketones njengama-molecule abonisayo anamandla okusiza amangqamuzana akho enze izinto ukuze akusize ushise amafutha amaningi ukuze uthole uphethiloli noma ezinye izinjongo, unciphise ukucindezeleka okwenziwe nge-oxidative futhi ukwandise ukuvikeleka kobuchopho bakho.
β-HB (uhlobo lwe-ketone) okwamanje ayibhekwa njengengxenye yamandla kuphela yokugcina i-homeostasis ye-metabolic kodwa futhi isebenza njenge-molecule ebonisa i-modulating lipolysis, i-oxidative stress, kanye ne-neuroprotection.
Wang, L., Chen, P., & Xiao, W. (2021)
Kulula ukubona ukuthi ukudla okune-ketogenic, okusebenza njengengqamuzana elibonisayo elivame ukwenza okuningi kwalezo zinto ezibalulekile zenzeke, kungaba nenzuzo enkulu ekwelapheni lezo zindlela eziyisisekelo zokugula ngengqondo (okuhlanganisa ukuphazamiseka kokukhathazeka) ezethulwa ngesikhathi. ukuqala kwalokhu okuthunyelwe.
Ukungalingani kwe-Neurotransmitter
I-Hyperglycemia yigama elisetshenziselwa ukuchaza amazinga kashukela egazini akhuphuka kakhulu ukuze umzimba ukwazi ukuwulawula. Uma umzimba wakho ungakwazi ukulawula amazinga eglucose awukwazi ukuwuvimba ekulimaleni izicubu. Ngisho nabantu abangenaso isifo sikashukela balwa ne-hyperglycemia. Abaningi bengazi. Sekuyisikhathi eside kwasungulwa ezincwadini ukuthi i-hyperglycemia noma ukungakwazi komzimba ukuphatha inani le-glucose (ushukela) egazini, kudala ukuvuvukala. Ukucindezelwa kwe-oxidative yilokho okwenzekayo uma ungenawo ama-antioxidants anele ukuqeda umonakalo ozama ukwenzeka kukho konke ukuvuvukala okwenzekayo.
Kodwa linda umzuzu othi, lesi sigaba simayelana nokungalingani kwe-neurotransmitter. Ukuvuvukala nokucindezeleka okwenziwe nge-oxidative kufanele kufike kamuva. Futhi ngingavumelana nawe. Ngaphandle kokuvuvukala kanye nokucindezeleka okwenziwe nge-oxidative okwenzeka ngoba ukuvuvukala kusetha isiteji sokungalingani kwe-neurotransmitter.
Kunezindlela eziningi ezihlukene ezithinta ukudalwa kwe-neurotransmitter, ibhalansi, ukuthi zihlala isikhathi esingakanani kuma-synapses ukuze zijatshulelwe futhi zisetshenziswe, nokuthi ziphuka kanjani. Kodwa isibonelo esihle kakhulu sokungalingani kwe-neurotransmitter lapho ukuvuvukala kuphezulu sihlobene nokuthile esikubiza ngokuthi ukweba kwe-tryptophan. I-Tryptophan i-amino acid evela kumaprotheni odlayo. Leyo ngxenye ayiyona ingxenye ebalulekile yesibonelo sethu. Okubalulekile ukuthi sibonise ukuthi kwenzekani ku-tryptophan lapho isendaweni yokuvuvukala. Indawo evuvukalayo imvamisa, futhi ngingaphikisa ukuthi kuvame ukubangelwa, ngokudla ama-carbohydrate amaningi okudla kunalokho umzimba wakho ongakuphatha.
Futhi yini esiyivimbelayo ekudleni kwe-ketogenic? Ama-carbohydrate. Futhi kwenzani lokho? Yehlisa ukuvuvukala. Futhi yiziphi izici zokubonisa imilingo amanye ama-ketone anazo? Ukunciphisa ukuvuvukala. Futhi ukudla okwenziwe kahle kwe-ketogenic kwandisa inqwaba yezakhamzimba ezitholakalayo ukwenza i-antioxidant enamandla kakhulu eyake yenziwa, umzimba wakho ongawenza ngemvelo efanele ye-metabolic futhi ezobhekana ne-oxidative stress? Kulungile, ngiyaxolisa. Manje ngigxumela phambili kakhulu. Ngithole ukujabula kancane.
Kodwa ngiyazi ukuthi uyawuthola umqondo!
Ngakho-ke ake sithi ubuchopho bakho bufuna ukwenza ama-neurotransmitters nge-tryptophan oyidlile. Uma ukuvuvukala kwakho kuphezulu, umzimba wakho uzothatha leyo tryptophan futhi wenze OKUNINGI kwe-neurotransmitter ebizwa nge-Glutamate. Kufika ku-100x ngaphezu kokujwayelekile ukube leyo tryptophan ibihlangabezane nendawo yangaphakathi engavuvukele kangako futhi enengcindezi. I-Glutamate iyi-neurotransmitter ejabulisayo. Futhi ngokusobala udinga okuthile ngoba kuyingxenye yobuchopho obunokulinganisela. Kodwa inani elenziwe ngenkathi umzimba uvutha noma ngaphansi kwengcindezi ye-oxidative lidala okuningi kunalokho okudingekayo. I-Glutamate kumazinga aphezulu kakhulu KWAKHA UKUKHATHAZA.
Ngokweqile, i-glutamate iyi-neurotransmitter yokukhungatheka nokukhululeka. Ukungalingani kwe-neurotransmitter okungajabulisi ikakhulukazi abantu abaningi abahlala nakho futhi bacabange ukuthi kuyingxenye yokuphila kwabo kwansuku zonke nsuku zonke. Futhi kungenzeka ukuthi ukudla kwabo okugcwele ama-carbohydrate kuqhubekisela phambili lokhu kungalingani kwe-neurotransmitter okungajabulisi. Le ndlela efanayo eyenza i-glutamate eningi kakhulu endaweni yokuvuvukala okuphezulu kanye nemvelo yokucindezeleka okwenziwe nge-oxidative ithinta kabi ibhalansi kwamanye ama-neurotransmitters afana ne-dopamine, i-serotonin, ne-GABA. Yehlisa ukudalwa kwento ebizwa nge-Brain-Derived Neurotrophic Factor (BDNF), okuyilokho okudingwa ubuchopho bakho (kanye nokunye okuningi!) ukuze ikusize ufunde, ukhumbule, futhi uphulukise imiphumela yakho konke lokho kuvuvukala nokucindezeleka okwenziwe nge-oxidative okwenzekayo. (nganoma yisiphi isizathu).
Lesi siqeshana esilandelayo siwumbono wami nje futhi mhlawumbe umbono engiwuthathe kubantu engibalandele futhi ngafunda kubo endleleni. Kodwa uma kunjalo, ngiyavumelana nabo. Kimina kubonakala sengathi ubuchopho bakho buyazi ukuthi "iyahlaselwa" noma "isengozini" ngakho konke ukuvuvukala okuphezulu. Izama ukukutshela ukuthi ayikwazi ukuphatha okwenzayo. Ifuna ukukutshela ukuthi uqaphe! Ukukhathazeka. Idinga ukukhala i-alamu ukuthi akulungile! Futhi ayinayo enye indlela yokukutshela. Kodwa akuyona indlela ephumelela kakhulu, akunjalo? Ngoba awenzi uxhumano. Ucabanga ukuthi ukhathazekile ngenxa yethrafikhi, noma izingane zakho, noma umsebenzi wakho, noma ukuthi ukwenza isidlo sakusihlwa kungaphezu kwamandla. Singabantu njalo sizama ukwenza umqondo kokuhlangenwe nakho kwethu, ngakho senza ukuxhumana phakathi kwezinto ezibonakala zisobala kakhulu. Siqala ukugwema noma yini esicabanga ukuthi iyasicindezela. Ukungazi ukuthi kungenzeka kube umthombo wokucindezeleka esikuzwayo kwenzeka ngaphakathi njengomphumela oqondile wezinqumo zethu zendlela yokuphila.
Kodwa kwenzekani nge-tryptophan uma ungenawo amanani amaningi okuvuvukala noma uhlushwa ingcindezi ye-oxidative? I-Tryptophan ingase isetshenziselwe "ukuqondisa" noma ukwenza okwengeziwe kwe-neurotransmitter GABA. I-GABA nayo idinga ukulinganisela ebuchosheni, kodwa okuncane kakhulu kwayo akudali indawo yokujabula. Eqinisweni, abantu abaningi bangathanda i-GABA eyengeziwe.
Wake wezwa ngeGabapentin? Isetshenziswa kaningi njenge-mood stabilizer ezinkingeni zengqondo? Ukuqagele. Isebenza ukwandisa i-GABA. Ngaphandle kwemizamo yayo yokwandisa i-GABA, ngokuvamile ibangela imiphumela emibi kubantu. Njengokulala nenkungu yobuchopho. Ukwandisa i-GABA ngokudla kwe-ketogenic akukhiqizi imiphumela emibi efana nemithi ezama ukufeza into efanayo.
I-GABA iyi-neurotransmitter yokuzwa “ukugodola” kanye nokuthi “ngikutholile lokhu” nokungazizwa ngikhungathekile ngenxa yezikhathi ezinzima zokuphila noma umcabango wezinselele ezintsha. Ubani ongakwazanga ukusebenzisa i-GABA eyengeziwe? Ikakhulukazi labo abaphethwe yi-Post-Traumatic Stress Disorder (PTSD), Generalized Anxiety Disorder (GAD), Panic Disorder, kanye ne-Obsessive-Compulsive Disorder (OCD)?
Ingabe kukhona okunye ukungalingani kwe-neurotransmitter okuhilelekile ezinkingeni zokukhathazeka? Yebo, kukhona! Leso kwakuyisibonelo esisodwa esibaluleke kakhulu nesifanekiswa kalula. Okunye kwenzeka ngokungalingani kwezakhi zodwa, okungadala ukuvuvukala kanye nengcindezi ye-oxidative ngokwazo. Njengoba ngishilo kwamanye ama-blog posts. Ungase ungadingi ukudla okugcwele kwe-ketogenic ukuze uthuthukise izimpawu zokukhathazeka. Kodwa kubalulekile ukuqaphela ukuthi iningi labantu baseMelika aliphilile ngokomzimba futhi kungenzeka ukuthi lidla inani elikhulu kakhulu lama-carbohydrate okudla kunokuba umzimba wabo (nobuchopho) ungawaphatha. Futhi ukuthi lokhu kukodwa kungabangela futhi kube nomthelela ekuthuthukiseni izimpawu zokukhathazeka. Ngakho-ke kulokho, kuyisibonelo esibalulekile nesibalulekile kubantu abaningi abafunda le bhulogi namuhla, bezama ukuthola ukuthi ukudla kwe-ketogenic kungabasebenzela kanjani bona noma labo ababathandayo.
Awenzi yini umqondo ukwelapha isethi ye-metabolic ye-pathologies eyisisekelo, okuyizifo zengqondo, ngendlela ehambisanayo ye-metabolic?
U-Nicholas G. Norowitz, uMnyango wezePhysiology, i-Anatomy and Genetics, i-Oxford University (isixhumanisi)
Ukucindezeleka Oxidative
Njengoba ngichazile ngenhla, ukucindezelwa kwe-oxidative yilokho okwenzekayo uma ungenawo ama-anti-oxidant anele ukuze akuvikele kukho konke ukuwa kwebhayoloji okuba uphile. Umsebenzi wama-antioxidants mkhulu futhi ubalulekile. Abantu abaningi bakholelwa ukuthi lokhu kusho ukuthi badinga ukudla ukudla okuhlonzwe njengokucebile nge-antioxidant futhi bathathe izithasiselo ezifana no-Vitamin E no-C ukuze bazivikele kulolu hlobo oluthile lokulimala kwezinto eziphilayo. Kodwa iqiniso liwukuthi awukwazanga ukuthatha i-supplementation eyanele noma udle ukudla okwanele okune-antioxidant ukuze uhambisane namandla e-antioxidant ongase uzenzele yona, ngaphakathi komzimba wakho, eyaziwa ngokuthi i-glutathione. Futhi ukukhiqizwa kwakho kwangaphakathi kwe-glutathione kuphakama ekudleni kwe-ketogenic. Khumbula ukuthi ama-ketones asebenza kanjani njengama-molecule abonisayo? Batshela umzimba wakho ukuthi wenze i-glutathione eyengeziwe. Futhi inqobo nje uma udla ukudla kwe-ketogenic okwenziwe kahle okunensada yalokho okudingayo ukuze wenze i-glutathione eyengeziwe, umzimba wakho uzokwenza lokho kanye!
Ufike uhlome ngesistimu yakho ye-antioxidant. Nginesiqiniseko sokuthi imboni yezithasiselo ayifuni ukwazi lokho kodwa kuyiqiniso.
Uma ucabanga ngakho, lokhu kunengqondo. Besingenazo izitolo zegrosa noma ukufinyelela unyaka wonke ezinhlotsheni zezithelo nemifino egcwele ama-antioxidants kuwo wonke umlando wethu. Ingabe abekhona? Awu yebo kunjalo! Esifundeni kungenzeka kube nemithombo eminingi yokudla eyahlukene yokwanda kwama-antioxidants. Kodwa futhi, uze nemishini yakho futhi leyo mishini yenza i-antioxidant ibe namandla kunanoma yini enye ongayifaka emlonyeni wakho ngaleyo njongo. Manje-ke kwenzekani ukuthi i-endogenous antioxidant powerhouse yethu eyaziwa ngokuthi i-glutathione ayikwazi ukugcina yonke leyo ngcindezi ye-oxidative?
Ukuqagele. Ukudla okuqukethe amazinga ama-carbohydrate imizimba yethu ayikwazi ukulawula ukwanda kokuvuvukala. Ukubhekana nalokho kuvuvukala kufanele sisebenzise i-LOT yemisoco njengama-cofactors ukuze sizame ukugcina umonakalo. Futhi lawo ma-cofactor ayadingeka ukwenza i-glutathione yethu. Futhi uma siwasebenzisa ngokudla okunama-carbohydrate okucutshungulwe kakhulu okugcwele izinto zamafutha ezimboni (okungenzeka kube okunye okuthunyelwe kwebhulogi) siyaphela, futhi asitholakali ukwenza amazinga e-glutathione esiwadingayo. Futhi, uma singawenzi amanani anele wama-ketone ngenxa yokuthi ukudla kwethu kuphezulu kakhulu kuma-carbohydrates kithi, lawo ma-ketone angabonisa kanjani amaseli ethu ukuze enze okunye okwengeziwe ukuze asisize?
Ngakho-ke isho ukuthini i-Oxidative Stress ekuguleni kwengqondo nasekukhathazekeni ikakhulukazi? Kunobudlelwane obuqine kakhulu phakathi kwamazinga okucindezeleka okwenziwe nge-oxidative nokuphazamiseka kokukhathazeka, nakuba izici eziyimbangela eziqondile zisagconwa. Kuyinhlangano eqinile ngokwanele ukuthi ukusetshenziswa kwama-antioxidants kuxoxwa ngakho ezincwadini zocwaningo njengokwelashwa kwezinkinga zokukhathazeka.
Awu lapho uya khona, ungase uzitshele. Angikudingi ukudla okune-ketogenic. Ngingathatha ama-antioxidants amaningi. Futhi ngicabanga ukuthi lokho kuyinketho. Kodwa ngitshele uma usunqume umthamo olungile wama-antioxidants, ngendlela ephelele kanye nenhlanganisela, enciphisa umonakalo ovela ekucindezelekeni kwe-oxidative ebuchosheni uze ufike ezingeni lokuthi ungadla wonke ushukela, ama-carbohydrate agayiwe, kanye amafutha imbewu ukuvuvukala ufuna futhi hhayi uhlushwa izimpawu zokukhathazeka. Njengoba ungabona, ngokwethiyori, ukusebenzisa ama-antioxidants owadlayo noma owathatha njengezithako njengendlela yokunciphisa ukukhathazeka kuzwakala njengendlela yokwelapha enhle kakhulu. Futhi kungasiza ngempela izimpawu zakho, ikakhulukazi uma umisa ezinye izingcindezi ezinkulu ze-metabolic zikashukela, ama-carbohydrate acwengiwe, neminye imikhiqizo yokudla yezimboni evuvukala kakhulu.
Njengoba ngishilo, akudingeki ukuthi ngaso sonke isikhathi sizame ukudla okune-ketogenic ukwelapha ukuphazamiseka kokukhathazeka. Kodwa ukuqeda ukucindezeleka kwe-metabolic okungadingekile KANYE nokwenyusa amazinga akho e-glutathione yangaphakathi usebenzisa ukudla kwe-ketogenic kuzwakala njengezinga lokungenelela ongafanele ukwazi ngalo kuphela kodwa ofanelwe ukwazi ukuthi inketho. Izimpawu zokukhathazeka zimbi kakhulu. Futhi ufanelwe ukuzizwa uphilile futhi ungabi nalezo zimpawu ngokushesha ngangokunokwenzeka. Angifuni ukukubona uzama njalo imithamo kavithamini C, uthatha inqwaba yezithako ezibizayo zokulwa ne-oxidant, futhi uqhubeka nokuhlupheka phakathi neminyaka lapho ungase uzizwe izinzuzo zokunciphisa ukucindezeleka okwenziwe nge-oxidative ngokudla kwe-ketogenic esikhathini esincane nje amasonto noma izinyanga ezimbalwa.
Ekuguleni kwengqondo, futhi ikakhulukazi ekukhathazekeni, kukhona ukwanda kwengcindezi ye-oxidative. Izidlo ze-Ketogenic zinciphisa leyo pathology ngokuvumela umzimba ukuthi wenze okwengeziwe kwe-antioxidant enamandla eyaziwa ngokuthi i-glutathione. Izinga le-glutathione umzimba wakho owenzayo libonakala likuhlomele kahle ukubhekana nokucindezeleka kwe-oxidative okuza nokuphila. Uma ususa izingcindezi ze-metabolic zangaphakathi ezingadingekile futhi uthuthukisa ukutholakala kokudla okunomsoco ekudleni kwakho, lokhu kuthuthukisa ngokuqondile izindlela zakho zangaphakathi zokulwa ne-antioxidant futhi kunciphisa ukucindezeleka okwenziwe nge-oxidative ebuchosheni bakho, okungenzeka kuholele ekwehleni kwezimpawu zokukhathazeka.
Ukuvuvukala
Ama-cytokines avuthayo ayimbangela yokuvuvukala kwe-neuronal. Lawa ma-cytokines avuvukalayo empeleni ayingxenye yamasosha omzimba obuchopho. Amasosha omzimba emzimbeni naleli elisemqondweni ahlala ehlukene ngokomzimba kodwa ayakwazi ukukhulumisana. Isibonelo, uma ugula kakhulu amasosha omzimba wakho azoxhumana namasosha omzimba wakho wobuchopho. Ama-cytokines avuvukalayo abe esekwenza ufune ukulala phansi, uhlale unganyakazi, futhi uphumule. Nginikeza lesi sibonelo ngoba ngidinga ukuthi uqonde ukuthi lezi zinto ezivuvukalayo ezisebuchosheni zinamandla. Futhi kungaba ngokoqobo lawula ukuziphatha kwakho.
Ukhathazekile futhi ukhungathekile futhi awukwazi ukwehla kusofa? Kungenzeka ukuthi ukuthulula umshini wokuwasha izitsha kungaphezu kwamandla. Kungenzeka futhi ukuthi ukuvuvukala kwe-neuronal kukutshela ukuthi unganyakazi futhi unganyakazi. Ingabe unokuvuvukala kwe-neuronal ephezulu ngoba ucindezelekile ngomshini wokuwasha izitsha? Cishe akunjalo. Cishe kungenxa yokunye. Kungaba kuvela ezinhlobonhlobo zezinto ezinkulu. Kodwa enye yezimbangela kungaba ukudla kwakho.
Kodwa linda kancane, usho! Ukukhetha kwami ukudla kungawathinta kanjani amasosha omzimba wami? Lokho akunangqondo!
Khumbula igama elithi hyperglycemia? Kusho ukuthini ushukela omningi egazini noma izinga likashukela egazini elingaphezu kwalokho umzimba wakho ongakwazi ukuliphatha liyenzeka? Lesi simo sithonya amasosha akho omzimba ngendlela engalungile. Kuye kwaboniswa ukuthi i-hyperglycemia ikhuthaza ukwakhiwa kwama-cytokines e-proinflammatory (aka ukuvuvukala) futhi kwenza kube nzima ukuthi isimiso sakho somzimba sokuzivikela sibhekane nezinsongo. Isimiso somzimba sokuzivikela ezifweni esiphazanyiswa ushukela ophezulu wegazi asikwazi ukuqeda usongo ngokushesha nangendlela ewujuqu. Futhi sonke isikhathi lapho amasosha akho omzimba elwa nokutheleleka noma igciwane elisezingeni eliphansi, lawo ma-cytokine avuvukalayo alenga ebuchosheni bakho isikhathi eside kangako. Futhi siyazi kulokho esikufundile ngaphambi kokuthi ukuvuvukala kobuchopho kuzothinta kanjani ibhalansi yethu ye-neurotransmitter kanye namazinga ethu okucindezeleka okwenziwe nge-oxidative. Isibonelo, ama-cytokines avuvukalayo aqala ukusebenza kwe-enzyme eyehlisa isithunzi se-serotonin kanye ne-amino acid eyandulela i-tryptophan. Kukholakala ukuthi lokhu kungenye yezindlela eziningi ezihilelekile phakathi kokuvuvukala nokungalingani kwe-neurotransmitter okubonwa ezinkingeni zokukhathazeka.
Ngenxa yokuthi usufike waze wafika kulokhu okuthunyelwe kwebhulogi, uyazi ukuthi lokho kusho ukuthini ngokukhathazeka kwakho! Futhi uma sine-cerebral hypo-metabolism futhi, siyazi ukuthi lokho kuntuleka kukaphethiloli kuwucindezela kanjani ubuchopho futhi kuqhubekisele phambili umjikelezo wakho wezimpawu. Ufundile ukuthi konke kuxhumene.
Ngakho-ke kuhle ukuthi, ngizokwehlisa ushukela wami kanye nama-carbohydrate ami acolisisiwe futhi lokho kufanele kwenze iqhinga! Ngizoba namasosha omzimba angcono. Futhi ubungathanda ngokuphelele! Lokho kungase kube yikho konke okudingeka ukwenze futhi uma kunjalo ngijabule kakhulu ngawe! Ukudla okuphelele kokudla kuwukungenelela okunamandla kubantu abaningi. Ngakho-ke kungani ungasafuna ukuzama ukudla kwe-ketogenic ngesifo sakho sokukhathazeka?
Ngoba ama-ketone anezakhiwo ezikhethekile. Akukhona nje ukuthi ama-molecule abalulekile okubonisa njengoba kuchazwe ngenhla, kodwa futhi anamandla ekwehliseni ukuvuvukala. Sicabanga ukuthi banciphisa ukuvuvukala ngokuvimbela ezinye zezindlela zokuvuvukala. Futhi ngenkathi kaningi sidingida izingcindezi ze-metabolic ezandisa ukuvuvukala, amathonya okudla akuwona kuphela umthombo.
Sihlaselwa ngamakhemikhali. Sinamathumbu avuzayo abangela ukusabela kwe-autoimmune (okuphinde kuvezwe ebuchosheni). Sinama-gut microbiomes angalungile futhi angase abangele ukuvuvukala ebuchosheni bethu. Asikubeke phambili ukulala okungase kwenyuse ukuvuvukala. Sihlangabezana nezingcindezi ezingokwengqondo ezijwayelekile nezingezona ezejwayelekile ezidala ukuvuvukala. Heck, ngisho nokuba ngaphansi kwezibani ze-fluorescent kukhonjisiwe ukwandisa ukuvuvukala.
Ungashintsha ukudla kwakho, engicabanga ukuthi kufanele! Lokho kuzosiza nakanjani. Kepha kunezindawo eziningi lapho ungathola khona ukuvuvukala kobuchopho kusuka kunengqondo ukukhulisa ukukhiqizwa kwama-ketones. Ama-ketones angakusiza ukulwa nokuvuvukala kwe-neuronal okuzoba yingxenye yendawo yethu yesimanje.
Futhi ukuvuvukala okuncane onakho ngenxa yokusebenzisa ama-ketone ukuze akusebenzele, ama-micronutrients ambalwa ozowasebenzisa ukulwa nokuvuvukala.
Futhi uma unama-micronutrients amaningi atholakalayo, kulapho ungakhiqiza khona i-glutathione ukuze usize ngokucindezeleka okwenziwe nge-oxidative.
Futhi ukwehlisa ukucindezeleka kwe-oxidative nokuvuvukala kwe-neuronal, uzokwazi kangcono ukulinganisa ama-neurotransmitters akho.
Futhi ingabe unothando njengami ukuthi konke lokhu kuxhumene kanjani?!! Futhi ulwazi lwakho lwezinqubo eziyisisekelo ezihilelekile ezimpawu zakho zokukhathazeka luhlangana kanjani?!
Ukwabelana nawe lokhu ngendlela ongayiqonda kuyinjabulo enkulu kimi!
Uma usadidekile kancane mayelana nomehluko phakathi kwengcindezi ye-oxidative kanye neuroinflammation nokuthi zihlobene kanjani, ungasijabulela lesi sihloko esingezansi!
Isiphetho
Ukudla kwe-ketogenic kuwukungenelela okunamandla okunezinzuzo futhi kungase kulungise eyodwa noma ngaphezulu kwezindlela ezine eziyisisekelo ze-pathological ezingaphansi kokugula kwengqondo nokukhathazeka kokukhathazeka.
Ungakhetha ukuyisebenzisa njengokwelashwa komugqa wokuqala wenkinga yakho yokukhathazeka.
Ungazama ukuyisebenzisa esikhundleni semithi.
Ungayisebenzisa njengokwelashwa okuhambisanayo okunamandla nokwelulekwa ngezempilo yengqondo (intandokazi yami siqu).
Futhi uma unquma ukuyisebenzisa ngokuhambisana nemithi osuvele unayo, yazisa udokotela wakho. Njengoba ukudla kwe-ketogenic kulungisa zonke lezo zindlela eziye zathonya ukuphazamiseka kwakho kokukhathazeka, kuzoshintsha indlela osabela ngayo emithini yakho, kokubili kunoma yiziphi izimpawu ongazithola, nokusebenza kwazo. Uma usebenzisa imishanguzo sicela usebenze nochwepheshe wezempilo yengqondo oqeqeshiwe futhi onolwazi mayelana ne-ketogenic nokulungiswa kwemithi.
Ungase ube nokukhathazeka nokucindezeleka, kanye nezinye izifo ezihlangene ezifana ne-ADHD, I-Alcoholism, noma i-PTSD futhi ungathola lokho okuthunyelwe kuwusizo ekwenzeni isinqumo sakho mayelana nokuthi ingabe ukudla kwe-ketogenic kuyinto ofuna ukuyizama ukuze uthole ukukhululeka kwezimpawu.
Njengenjwayelo, ngicela uzizwe ukhululekile ukufunda okwengeziwe ngohlelo lwami lwe-inthanethi oluklanyelwe ukusiza abantu bafunde indlela yokwelapha imizwa yabo kanye nezinkinga zokuqonda ngokusebenzisa inhlanganisela yokudla okune-ketogenic nokudla okusebenzayo.
Uyakuthanda lokho okufunda kubhulogi? Cabangela ukubhalisa nokuthola le-eBook yamahhala ukuze ufunde mayelana nezindlela zokusebenza nami emigomweni yakho yokuphila kahle.
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