Ukudla kwe-ketogenic kungasiza kanjani ukwelapha Ukucindezeleka?

Izidlo ze-Ketogenic ziguqula okungenani izifo ezine ezicashile ezibonwa kubantu abanokucindezeleka. Lokhu kufaka phakathi i-glucose hypometabolism, ukungalingani kwe-neurotransmitter, ukuvuvukala, nokucindezeleka okwenziwe nge-oxidative. Ukudla kwe-ketogenic kuwukwelapha okunamandla okudliwayo okuboniswa ukuthi kuthinta ngokuqondile lezi zindlela ezine eziyisisekelo (kanye nezinye) ezihilelekile nezimpawu zokucindezeleka.

Sicela uqaphele, kunenguqulo emfushane kakhulu yalesi sihloko enolwazi oluncane kakhulu olutholakala lapha.

Izizathu ezi-3 zokuthi ucindezelekile nokuthi kungani i-keto ingakwazi ukuzilungisa

Isingeniso

Kulokhu okuthunyelwe kwebhulogi, nginguye hhayi izoveza izimpawu noma amazinga okuvama kokudangala kanye/noma ukudangala okungazweli ekwelashweni. Lokhu okuthunyelwe akuklanyelwe ukuthi kube ukuxilonga noma ukufundisa ngaleyo ndlela. Ngaphandle kokusho ukuthi kunamazinga amaningana obunzima kanye nokuhlala njalo uma kuziwa ekucindezelekeni. Lokhu okuthunyelwe kwebhulogi ngeke kuxoxisane ngokucindezeleka okuguquguqukayo noma ukuphazamiseka kwemizwelo ngezici zengqondo.

Lokho akusho ukuthi ukudla kwe-ketogenic akukwazi ukusetshenziselwa ukuphazamiseka kwengqondo. Kukhona empeleni, ngesikhathi salokhu okuthunyelwe kwebhulogi, izifundo ezishicilelwe ezincwadini ezibuyekezwe kontanga ezibonisa izinzuzo ezijulile kanye nama-RCT aqhubekayo. Cishe ngizokwenza okuthunyelwe kwebhulogi ngalesi sihloko esikhathini esizayo. Kulokhu okuthunyelwe, sizoxoxa ngokucindezeleka kwe-unipolar nokuthi ukudla kwe-ketogenic kungase kube usizo ekwelapheni.

Uma uhlushwa ukucindezeleka kwe-unipolar ungase uzuze ngokufunda lokhu okuthunyelwe kwebhulogi. Ukucindezeleka kwakho kungase kube okungapheli futhi kuqine ngokwanele ukuhlangabezana nemibandela yenkinga enkulu yokucindezeleka, futhi uma kunjalo, uzothola le bhulogi ingase ibe usizo. Uma ukutholile lokhu okuthunyelwe kwebhulogi, uyazi ukuthi kuyini ukudangala futhi kungenzeka ukuthi wena noma othile omthandayo kungenzeka ukuthi usuvele uphethwe yikho.

Uma ukutholile lokhu okuthunyelwe kwebhulogi, ufuna izinketho zokwelapha. Uzama ukuthola izindlela zokuzizwa ungcono futhi uphulukise. Uyazibuza ukuthi ungakwazi yini ukwelapha ukudangala kwakho ngokudla.

Ekupheleni kwalokhu okuthunyelwe kwebhulogi, uzokwazi ukuqonda ezinye zezindlela eziyisisekelo ezingahambi kahle ebuchosheni babantu abaphethwe ukucindezeleka nokuthi ukudla okune-ketogenic kungaphatha kanjani ngamunye wabo.

Uzobuya ubone ukudla kwe-ketogenic njengendlela yokwelapha okungenzeka yezimpawu zakho zokucindezeleka noma njengendlela ehambisanayo ongayisebenzisa nge-psychotherapy kanye/noma esikhundleni semithi.

Liyini izinga lokunakekela ekwelapheni ukudangala?

Akumangalisi ukuthi indinganiso yokunakekelwa kokucindezeleka imithi, ukwelapha, noma inhlanganisela yakho kokubili.

Imithi esetshenziswa kakhulu ukwelapha ukudangala ihlanganisa:

• Ama-anticepressants ama-Tricyclic (TCAs)
• Ukukhetha i-serotonin reuptake inhibitors (ama-SSRIs)
• I-serotonin noradrenaline reuptake inhibitors (SNRIs) ekhethiwe

Okungajwayelekile kakhulu kufaka:

• I-Adrenergic alpha-2 receptor antagonists
• I-Monoamine oxidase (MAO) inhibitors
• Ama-noradrenaline reuptake inhibitors akhethiwe
• I-noradrenaline/i-dopamine re-uptake inhibitors ekhethiwe
• I-Melatonin receptor agonists kanye ne-serotonin 5-HT2C receptor antagonists

Uma umuthi owodwa ungasebenzi, eminye imithi evela ezigabeni ezifanayo noma ezehlukene zezidakamizwa zengezwa ezinhlanganisela udokotela okholelwa ukuthi zizonciphisa izimpawu. Singabheka noma yimiphi yale mithi ukuze sifunde imiphumela yayo engemihle, futhi sicabange ukuthi imiphi imiphumela emibi engase ibukeke kumuntu ophuza emithathu noma ngaphezulu yale mithi. Imiyalelo eyengeziwe ibe isinikezwa ukubhekana nemiphumela engemihle yemithi ngokwayo.

Kodwa-ke, ukuhlaziywa kwe-meta okukhulu kakhulu okushicilelwe kujenali ebuyekezwe ngontanga kwathola ukuthi kukhona ukuntuleka kokusebenza kwama-SSRIs nokuthi angandisa kakhulu ingozi yemiphumela emibi kakhulu.

“Ama-SSRI angase abe nemiphumela ephawulekayo ngokwezibalo ezimpawini ezicindezelayo, kodwa zonke izivivinyo zazisengozini enkulu yokuchema futhi ukubaluleka komtholampilo kubonakala kuthandabuzeka. Ama-SSRIs akhulisa kakhulu ubungozi bazo zombili izehlakalo ezimbi nezingezona ezibucayi. Imiphumela emincane ezuzisayo engaba khona ibonakala idlulwa imiphumela eyingozi.”

Jakobsen, JC, Katakam, KK, Schou, A., Hellmuth, SG, Stallknecht, SE, Leth-Møller, K., … & Gluud, C. (2017). https://doi.org/10.1186/s12888-016-1173-2

Lokhu kuhambisana nolwazi lwami lwemithi njengodokotela owelapha amaklayenti. Wena noma othandekayo ungase ube nokuhlangenwe nakho okufanayo. Kungenzeka ukuthi bakusebenzele kakhulu noma othandekayo. Okuhlangenwe nakho kwakho kungase kube ukuthi azigcinanga ngokusindisa ukuphila kwakho kodwa kuzodingeka uzithathe ngokuqhubekayo kukho konke ukuphila kwakho. Futhi ungase uzizwe ulungile ngokuphelele ngaleyo nketho.

Abantu abaye baba nempumelelo enkulu besebenzisa ama-antidepressants noma enye i-psychopharmacology ukwelapha ukucindezeleka kwabo akubona abantu abafunda le bhulogi.

Le bhulogi eyalabo bantu abafuna ezinye izindlela zokwelapha ezingase zisize lapho okunye ukungenelela kuhlulekile, noma abafuna ukusebenzela ukulungisa izimbangela zokucindezeleka kwe-unipolar. Bafuna ukuhlola ukuthi ukudla kwe-ketogenic kungakwazi yini ukwelapha ukucindezeleka kwabo ngaphandle kwemithi noma imithi encishisiwe.

I-Psychotherapy iyingxenye eyinhloko yokwelashwa kokucindezeleka, kungakhathaliseki ukuthi usebenzisa noma ngaphandle kwemithi. Ngokuvumelana ne imihlahlandlela yokwelashwa ebuyekeziwe okuhlinzekwa yi-American Psychological Association (APA), ezinye izindlela zokwelapha zengqondo ezihlonzwe njengeziwusizo ekwelapheni ukucindezeleka zihlanganisa okulandelayo:

• Ukwelashwa kokuziphatha
• Ukwelapha okuqondayo
• Ukwelashwa kwengqondo yokuziphatha (CBT)
• Ukusekelwe kwengqondo (kufaka phakathi ACT)
• Ukwelashwa kwengqondo komuntu
• Imithi yokwelapha ye-Psychodynamic
• Ukwelashwa okusekelayo

Njengomeluleki wezempilo yengqondo, ngiyingxenye yokwelashwa. Ngisebenzisa inhlanganisela yalabo abangu-4 abaphezulu futhi ngezinye izikhathi uma ukucindezeleka kukuncane noma kunesimo esiningi ngizothembela ngisho nasekwelashweni okusekelayo. Ngibona isebenza kahle ezimweni eziningi. Kodwa ngezinye izikhathi ngithola amaklayenti anenkinga yokusabela ekwelashweni engikunikezayo.

Kulezo zimo, umsebenzi wami uwukuthumela lelo klayenti ukuze liyothola imithi, njengoba izincwadi zocwaningo zithole ukuthi ezimeni zokudangala okumaphakathi kuya kokunzima kubangcono uma kunikezwa imithi kanye nokwelashwa kwengqondo ngesikhathi esisodwa. Futhi ngezinye izikhathi lokhu kusebenza kahle. Kodwa isiguli ngokuvamile siyesaba ukwehla emthini. Ngisho noma i-psychotherapy ingashintsha ikhemistri yobuchopho bakho futhi ivuselele ingqondo yakho ngokoqobo ngezindlela ezinempilo, cishe njalo kukhona lo mbono wokuthi iphilisi lenze iqhinga.

Amanye amaklayenti ami akholelwa ukuthi ayawudinga umuthi, ngisho noma unemiphumela engemihle noma kungase kube nzima ukuwuyeka kamuva. Yebo, amaklayenti amaningi awayitholi imvume eyanele yokwaziswa yokuthi izimpawu zokuhoxa zingaba yingxenye yokuphuza imithi yengqondo. Kukhona i omuhle isihloko ngakho lapha.

Kwesinye isikhathi amaklayenti ami afika ekwelashweni ezizwa edidekile futhi enemiphumela engemihle ayithola engabekezeleleki. Kuke kwaba nezikhathi udokotela wengqondo ebafaka emithini eminingi kangangokuthi angikwazi ukwenza ukwelapha okusebenzayo ngabo.

Imithi esetshenziselwa ukwelapha ukucindezeleka iklanyelwe ukunciphisa izimpawu zokucindezeleka. Imithi yokucindezeleka ayiklanyelwe ukulungisa noma iyiphi inqubo ecashile ebiqhubeka ebangele ukucindezeleka kwakho kwasekuqaleni, kungakhathaliseki ukuthi ngokomzimba, kwezenhlalakahle, kwengqondo, noma inhlanganisela yakho konke kokuthathu.

Odokotela bengqondo abaningi abalandeli umsuka walokho okubangela ukucindezeleka. Ukunikezwa kwemithi kuklanyelwe ukukusiza ukuthi uqhubeke nempilo yakho njengoba yayinjalo. Ukukusiza ukuthi ubuyele emsebenzini. Bazali abantwana kakhulu. Hlala kulowo mshado. Bhekana nalelo lungu lomndeni elinzima. Qhubeka kulowo msebenzi. Bangama-modulators ezimpawu (ngethemba, ngokusemandleni abo kakhulu) kodwa abakhulumi ngezifo eziwumsuka ezenzeke ukudala isimo sokucindezeleka kwasekuqaleni.

Kodwa imithi kanye nokwelashwa kwengqondo ndawonye akwanele ngaso sonke isikhathi ukuqeda izimpawu, ukunciphisa izimpawu, noma ukuzigcina zingaphindeleli. Ungase uzibuze ukuthi ingabe ukudla kwe-ketogenic kukwazi ukwelapha ukucindezeleka ngaphandle kwemithi. Kubantu abanqume ukungasebenzisi imithi noma ngisho nalabo abanayo, futhi basahlushwa ukucindezeleka, lo mbuzo osemthethweni. Abantu abahlushwa ukucindezeleka okungazweli ekwelashweni bayasebenza ekufuneni kwabo ukuhlola ezinye izindlela zokwelapha. Unenketho yokuzama ukwelapha ukudangala kwakho usebenzisa ukudla kwe-ketogenic ngaphandle kwemithi noma njengokuhambisana nokwelashwa kwengqondo. Kodwa okokuqala, kufanele ufunde kabanzi ngokuthi kungani lokhu kungaba inketho evumelekile ohambweni lwakho lwezempilo.

Yiziphi izici ze-neurobiological esizibona ekucindezelekeni?

Okwedlule iposi yangena imininingwane mayelana nokuthi ukudla kwe-ketogenic kungashintsha kanjani izimpawu zokukhathazeka. Kulokhu okuthunyelwe sizobona ukuthi lezi zindawo ezine ze-pathology ziyabonakala yini ekucindezelekeni:

• I-Glucose Hypometabolism
• Ukungalingani kwe-Neurotransmitter
• Ukuvuvukala
• Ukucindezeleka okwexubile

Ekucindezelekeni kwe-unipolar sibona lezi zifo ezifanayo zenzeka. Kunezindawo zobuchopho ezine-hypometabolism (ukungawasebenzisi amandla ngendlela efanele), ukungalingani kwe-neurotransmitter okuhlukile okuthinta isimo sengqondo nokuqonda, nokuvuvukala. Izincwadi zithole ukucindezeleka okwenziwe nge-oxidative njengengxenye ekwandiseni izimpawu zokucindezeleka. Ake sibuyekeze ngayinye yalezi. Futhi cabanga ukuthi ukudla kwe-ketogenic kuziguqula kanjani zonke lezi futhi kungase kuthuthukise izimpawu.

Kulokhu okuthunyelwe kwebhulogi ngizoxoxa nangezinye izindlela ezimbili lapho ukudla kwe-ketogenic kungase kube usizo ekwelapheni ukucindezeleka:

• i-microbiome yamathumbu
• i-neurotrophic factor (BDNF) esekelwe ebuchosheni

Ukucindezeleka kanye ne-Glucose Hypometabolism

I-glucose hypometabolism iyisici esivelele sokucindezeleka. Siyibona ezindaweni eziningana zobuchopho. I-Hypometabolism isho ukuthi ngesizathu esithile, amandla awasetshenziswa kahle. Igama elithi “metabolism” libhekisela endleleni amangqamuzana asebenzisa ngayo, agcina, noma akhe ngayo amandla. Le "hypo" (ephansi kakhulu) i-metabolism ebuchosheni ingabangelwa izici ezihlukahlukene futhi ngokuvamile iwumphumela walezo zici ezibangela ukuvuvukala nokucindezeleka okwenziwe nge-oxidative (esizofunda kabanzi ngakho kulokhu okuthunyelwe kwebhulogi).

Ukushintsha i-metabolism ku-insula, i-limbic system, i-basal ganglia, i-thalamus, ne-cerebellum ngakho-ke lezi zifunda kungenzeka zibambe iqhaza elibalulekile ku-pathophysiology yokudangala.

Su, L., Cai, Y., Xu, Y., Dutt, A., Shi, S., & Bramon, E. (2014). I-cerebral metabolism ku-depressive disorder enkulu: ukuhlaziywa kwe-voxel-based meta-analysis yezifundo ze-positron emission tomography. https://doi.org/10.1186/s12888-014-0321-9

Kunezindawo eziningi ze-hypometabolism ezihilelekile ekucindezelekeni, futhi kucatshangwa ukuthi lezi zindawo ezihlukene zokungasebenzi zikhombisa umehluko ezinhlotsheni ezingaphansi zokucindezeleka nezindlela ezahlukene zokufunda. Isibonelo, lapho sibona ukwehla kwe-metabolism ku-prefrontal cortex, ikakhulukazi i- i-dorsolateral prefrontal cortex, siyibona ihlotshaniswa nokwehliswa kwamakhono okuxazulula izinkinga kanye namathuba aphezulu emizwa engemihle okufanele kusetshenzwe ngayo.

Lokhu kuthambekela kokungakwazi ukuxazulula izinkinga nokusabela ngemizwa engemihle kungabeka abantu abanokucindezeleka engozini yokuzibulala kulabo abane-Major Depressive Disorder (MDD).

Izinto okukholakala ukuthi zifaka isandla ekwakhiweni kwe-hypometabolism kuhlanganisa okulandelayo:

• ukuguga
• nomfutho wegazi ophezulu
• sikashukela
• i-hypoxia/i-obstructive sleep apnea
• ukukhuluphala
• ukuntuleka kwe-vitamin B12/folate
• ukucindezeleka
• ukulimala kwengqondo ebuhlungu

Naka lolo hlu. Sizokhuluma ngakho kancane uma sixoxa ngezidlo ze-ketogenic njengokwelashwa kokucindezeleka.

Sixoxa nge-hypometabolism yobuchopho njengoba sigxile ekusebenzeni kobuchopho ekucindezelekeni. Kepha mina ukukhuluma nge-hypometabolism kumele futhi kucatshangwe njengokuphazamiseka kwe-metabolic. I-Brain hypometabolism iwuphawu lokuphazamiseka kwe-metabolic kanye nokuphazamiseka.

Izifundo ezintathu zesikhathi eside phakathi kweziguli ezicindezelekile zathola ukuthi inhlanganisela yokuphazamiseka okuningi kwe-metabolic kunomthelela ekuqhubekeleni phambili kokudangala.

Penninx, B., & Lange, S. (2018). I-Metabolic syndrome ezigulini zengqondo: ukubuka konke, izindlela, kanye nemiphumela. . https://doi.org/10.31887/DCNS.2018.20.1/bpenninx

Khumbula lokhu njengoba siqala ukuxoxa ngezansi ukuthi ukudla kwe-ketogenic kungaphatha kanjani lesi simo esiyisisekelo se-pathological ebuchosheni obucindezelekile.

Ukudla kwe-ketogenic kuyiphatha kanjani i-hypometabolism ekucindezelekeni?

Manje, ake sibuyele ohlwini esisanda kulubuyekeza olubonisa izici okukholakala ukuthi zineqhaza ekwakhekeni kwe-hypometabolism ebuchosheni. Kodwa kulokhu, sizokhomba izimo lapho ukudla kwe-ketogenic kusetshenziselwa ukwelapha kanye / noma ukuguqula lezo zici.

• ukuguga
  • Izidlo ze-ketogenic zisetshenziselwa ukwelapha ukwehla komqondo okuncane, isifo i-Alzheimer's, nokunye ukuwohloka komqondo (isib.
• nomfutho wegazi ophezulu
  • ukudla okune-ketogenic kungenza umuntu ayeke emithini yomfutho wegazi ophezulu esikhathini esingangezinsuku ezi-3
• sikashukela
  • Izidlo ze-ketogenic ziye zabonakala zihlehlisa uhlobo lwesifo sikashukela sohlobo lwe-II noma zilubeke ephuzwini lapho i-insulin ingasadingeki.
  • Uma umangazwa yilokhu ungase ujabulele ukuhlola I-Virta Health
• i-hypoxia/i-obstructive sleep apnea
  • Ukudla kwe-ketogenic kusiza abantu ukuthi banciphise isisindo, okungahle kuguqule noma kunciphise ukuqina kwe-obstructive sleep apnea
• ukukhuluphala
  • kunezincwadi ezinkulu zocwaningo ezibonisa ukuthi ukudla kwe-ketogenic kungasiza ekunciphiseni ukukhuluphala nokuthuthukisa ukwakheka komzimba
• ukuntuleka kwe-vitamin B12/folate
  • lokhu kungase kube ngenxa yezinkinga zofuzo futhi kungase kudinge ukwengezwa okukhethekile, noma kunjalo, ukudla okwenziwe kahle kwe-ketogenic kuphezulu ezinhlobonhlobo ze-bioavailable zalezi zondlo.
• ukucindezeleka
  • ncamashi kungani silapha sifunda ngokudla kwe-ketogenic njengokwelashwa kokucindezeleka
• ukulimala kwengqondo ebuhlungu
  • Izidlo ze-ketogenic zisetshenziswa njengokwelashwa kokulimala kobuchopho okubuhlungu

Ngakho-ke ngaphambi kokuthi sihlole ukuthi ukudla kwe-ketogenic kusiza kanjani ukuguqula noma ukuthuthukisa i-hypometabolism yobuchopho, singabona ukuthi ukudla kwe-ketogenic kakade kunocwaningo oluqinile kanye nesisekelo somtholampilo esibonisa ukusetshenziswa kwayo ezimweni ezihlotshaniswa noma ezidala i-hypometabolism yobuchopho!

Ukudla kwe-ketogenic, empeleni, ukwelashwa kwezinkinga ze-metabolic. Khumbula amazwi acashuniwe emizuzwaneni embalwa edlule, evela ephepheni locwaningo elixoxa ngokuthi izifo zengqondo ziyizifo ezithinta umzimba? Izidlo ze-Ketogenic zinamandla okuguqula ukuphazamiseka kwe-metabolic. Okusho ukuthi bangakwazi ukuguqula izindlela ezingaphansi kwesifo se-metabolic. Ngisho nalezo ezenzeka ebuchosheni. Sisebenzisa ukudla okune-ketogenic ukuthuthukisa ukungasebenzi kahle kwe-metabolic ebuchosheni balabo abaphethwe yi-Alzheimer's Disease. Akufanele yini sikucabangele ukuguqula ukungasebenzi kahle kwe-metabolic esikubona ebuchosheni obucindezelekile ngokomtholampilo?

Ngingaphikisa ngokuqinile ukuthi empeleni kufanele.

Kodwa manje sizokhuluma ngokuthi ukudla kwe-ketogenic kungahlehlisa kanjani noma kuthuthukise i-hypometabolism yobuchopho.

Indlela esobala kakhulu yokuthi ukudla okune-ketogenic kuthuthukisa i-hypometabolism ngokuhlinzeka ngomthombo ohlukile kaphethiloli wobuchopho. Kwesinye isikhathi, ngenxa yezizathu ezahlukahlukene, umshini osetshenziswa amaseli obuchopho ukusebenzisa i-glucose njengophethiloli awusasebenzi kahle. Ngenhlanhla, ama-ketone, akhiqizwa ekudleni okune-ketogenic, angawudlula lowo mshini weseli onephutha futhi angene kulawo ma-neuron ukuze ashiswe njengophethiloli. Izidlo ze-Ketogenic ziphinde zilawule ukwakhiwa kwento ebizwa ngokuthi i-mitochondria.

Uma ufuna ukufunda okwengeziwe nge-mitochondria nokuthi kwenziwani, nginesethulo sohlobo olungezansi:

Yini eyenziwa yi-mitochondria?

Enye indlela ukudla kwe-ketogenic okusiza ngayo ukuvimbela nokubuyisela emuva i-hypometabolism ngokusiza ulwelwesi lwamaseli lusebenze kangcono. Ulwelwesi lwamaseli olusebenza kangcono lusho amandla esenzo esinempilo. Amandla esenzo yilokho esikubiza ngaleso sikhathi lapho iseli livutha. Iseli elidubulayo, elidubula ngendlela elinganiselayo, ngaphandle kokudubula okuningi noma okuncane kakhulu, kuwumphumela wokudla kwe-ketogenic.

Izidlo ze-Ketogenic ziphinde zilawule (ukwandisa noma ukwenza okuningi) imisebenzi ebalulekile ye-enzymatic (ama-enzyme abalulekile cishe kuzo zonke izinto) ezidingekayo ukuze kukhiqizwe amandla eselula.

Okubalulekile ukuthi ubuchopho obuphethwe yi-hypometabolism busebenza kangcono kusetshenziswa ukudla okune-ketogenic. Unengcindezi? Une-hypometabolism. Udinga ukwelashwa kwaleyo pathology eyisisekelo eshayela ukudangala kwakho? Ama-ketones ayindlela yokwelapha engaba khona.

Ukudangala kanye Neurotransmitter Ukungalingani

Kungaba nzima ukubhala ngemiphumela yokudla kwe-ketogenic ekuguleni kwengqondo, futhi ikakhulukazi ekucindezelekeni, ngoba isihloko ngasinye esizoxoxa ngaso sithonya esinye. Nasi isibonelo esihle:

Ngakho-ke, ama-cytokines ane-pro-inflammatory angasebenzisana cishe nazo zonke izinguquko ze-pathophysiological ezibonisa ukucindezeleka okukhulu futhi ngaleyo ndlela zibe nomthelela ekusebenzeni kwe-neurotransmitter, i-synaptic plasticity futhi ekugcineni isakhiwo se-neuronal.

U-Leonard, BE, & Wegener, G. (2020). Ukuvuvukala, ukumelana ne-insulin kanye ne-neuroprogression ekucindezelekeni. https://pubmed.ncbi.nlm.nih.gov/31186075/

Lesi sigaba asiphathelene nokuvuvukala. Lokho kuza kamuva. Kodwa njengoba ufunda ngokuthi ukudla kwe-ketogenic kuphatha kanjani ukudangala kuzodingeka ube ngumcabangi wezinhlelo. Khumbula njengoba sixoxa ngokungalingani kwe-neurotransmitter okubonwa ekucindezelekeni, ukuthi ezinye izigaba ze-hypometabolism, ukuvuvukala, nokucindezeleka okwenziwe nge-oxidative kuthonya ekudaleni lokho kungalingani kwe-neurotransmitter. Ngizokwenza futhi konke okusemandleni ami ukusonga ukuthi lokhu kusebenzisana kanjani esiphethweni, kodwa yenza konke okusemandleni akho ukwenza lokhu kuxhumana njengoba uhamba.

Ukungalingani kwe-neurotransmitter esikubona ekucindezelekeni kwenzeka kakhulu ngenxa ye-neuroinflammation, ngokuvamile eqalwa yizimpendulo zamasosha omzimba ezidala ama-cytokines avuthayo. Sizokhuluma kabanzi ngalokho kamuva, kodwa qonda ukuthi lapho ubuchopho bakho buvuvukala, kuyindawo engalingani. Futhi ngokusobala, ubuchopho bakho budinga ukuba nenani elithile lokuzinza ukuze wenze ama-neurotransmitters ngenani elifanele kanye nebhalansi. Ukuze uthole ibhalansi ye-neurotransmitter udinga ubuchopho obungekho ngaphansi kokucindezeleka okukhulu ngokweqile, ukuvuvukala, noma ukucindezeleka okwenziwe nge-oxidative.

Ama-neurotransmitters okucatshangwa ukuthi ahileleke enkingeni enkulu yokucindezeleka ahlanganisa i-serotonin, i-dopamine, i-norepinephrine, ne-GABA. Cishe zonke izincwadi zengqondo zisekelwe embonweni wokuthi ukucindezeleka ukungalingani kwe-neurotransmitter, akunjalo? Kodwa ake sikhulume ngokuthi lawo ma-neurotransmitters angase aphume kanjani ekulinganiseni kwasekuqaleni.

Lapho ubuchopho bakho buhlushwa ukuvuvukala (futhi yebo, ukudla okunoshukela omningi kungabangela ukuvuvukala okuphakeme kanye nokungasebenzi kahle kwamasosha omzimba okungaholela ku-neuroinflammation), kunento ebizwa ngokuthi ukweba i-tryptophan. Lokhu kubangela ukuncipha kwe-serotonin, i-melatonin encane, kanye ne-GABA encane eyenziwa. Kusho futhi i-dopamine eyengeziwe, okuthi kwezinye izifo zengqondo akuyona into enhle, kanye namazinga e-excitotoxic we-glutamate. Kusho ukuthini lokhu ebuchosheni obucindezelekile?

I-Tryptophan iyi-amino acid futhi yenziwa ama-neurotransmitters ngosizo oluncane lwama-cofactors njengama-micronutrients abalulekile. Uma ubuchopho bakho buvuvukele ngesikhathi okudingeka kwenziwe ama-neurotransmitter, le-amino acid idlula indlela ehlukile futhi yenza i-neurotransmitter ejabulisayo ebizwa ngokuthi i-glutamate. Manje, i-glutamate ayiyona i-neurotransmitter embi. udinga i-glutamate. Awudingi noma awufuni i-glutamate engu-100x eyengeziwe ezokwenziwa lapho ubuchopho bakho buvuvukala. Leyo glutamate eyengeziwe ine-neurotoxic futhi ngokuxakayo, idala ukuvuvukala okwengeziwe nge-neurodegeneration.

I-Glutamate kulawa mazinga izizwa ikhathazekile. Noma uma amazinga okuvuvukala ephakama ngokwanele cishe uzizwe ucindezelekile. Kungani? Ngoba ngokuhamba endleleni engalungile ingqondo yakho yenze i-GABA yabancane kakhulu kunalokho obekufanele yenze.

Ingabe sasikhona isikhathi empilweni yakho lapho wawuzizwa uphambene nokukhungatheka? Uzizwe upholile futhi unekhono futhi waveza umuzwa wokuthi “ngikutholile lokhu” njengoba ucabanga ngempilo nekusasa lakho. Lokho bekuwubuchopho bakho obunenani elifanele le-GABA. Futhi lokho, mngane wami, isimo sakho semvelo sokuba khona.

Awuyena ukucindezeleka kwakho.

Lokhu kweba kwe-tryptophan nakho kunciphisa inani le-serotonin ne-melatonin ongayenza. Ngakho uthola isimo esiphansi, esidabukisayo, esidangele kanye nobuthongo obubi. Uqala ukwenza leyonto lapho ungalali ngesikhathi esifanele. Bese ulala kuze kube sebusuku kakhulu, mhlawumbe uhuquza noma uzizwa kabi, bese uba nenkinga yokuvuka ekuseni. Ngakho-ke uzibiza yisiphukuphuku futhi uqinise ukuchema okungalungile okukhula futhi okusiza ekubambeni ukudangala. Okukwenza udabuke kakhulu futhi kubhebhethekise izimpawu zakho okubangela ukuvuvukala okwengeziwe. Uzwakala ujwayelekile?

Uyazi ukuthi ngikhuluma ngani. Lokho wukuthi uphila imiphumela yobuchopho obuvuvukele obumosha ibhalansi yakho ye-neurotransmitter. Ukuqeda i-micronutrients yakho ukuze ugcine ubuchopho bakho futhi wenze ama-enzyme nama-neurotransmitters. Futhi ukulungisa lokhu empeleni kungaphezu kwamandla akho kunalokho ongase ukucabange.

Khumbula, imithi ayikusizi ukwenza i-serotonin eyengeziwe. Ubuchopho bakho kuphela obungenza lokho ngempela. Basiza nje lokho ongakwenza ukuthi uhlanganyele isikhathi eside. Futhi uma ungenzi okwanele ngenxa yalokhu kungalingani kwe-neurotransmitter ukungalingani kwesitimela kanye/noma ngenxa yokuntuleka kwe-micronutrient (mancane amathuba okuba ekudleni kwe-ketogenic okwakhiwa kahle), khona-ke leyo mithi ingenza okuningi kuphela.

Indlela ukudla kwe-ketogenic kuthuthukisa ngayo ukungalingani kwe-neurotransmitter okubonwa ekucindezelekeni

Izidlo ze-Ketogenic zishintsha kakhulu i-neurotransmitters i-dopamine ne-serotonin kodwa ngesilinganiso esizinzile, okusho ukuthi kusiza ubuchopho ukuthi bungakwenzi okuningi futhi kungabi kuncane kakhulu. Okuthile okuwusizo ikakhulukazi kulabo abanokucindezeleka. Khumbula, unganikezwa imithi ngendlela ye-reuptake inhibitors kokubili i-serotonin ne-dopamine. Bazokunikeza ukufinyelela okude kuma-neurotransmitters okwazile ukuwakhiqiza kanye nakubantu abaningi okuzosiza ekudambiseni izimpawu.

OKUNGEKE kukwenze leyo mithi ukuqinisekisa isilinganiso esilinganayo, noma ukwazi ukutshela ingqondo yakho eyinkimbinkimbi uma idinga okungaphezulu noma okuncane. Futhi yingakho ngokuvamile bedala imiphumela emibi. Imiphumela engemihle ingenzeka uma umuthi uzama ukulungisa into ekude kakhulu ngandlela thile noma ngenye, futhi ithinta amasistimu amaningi. Awukutholi lokho ngokudla kwe-ketogenic. Akukho nokukodwa kwalowo mbhedo oqhubekayo.

Futhi ngakho-ke ukudla kwe-ketogenic, okunezindlela eziningi zokungenelela kanye nekhono layo lokulawula nokulinganisa ukukhiqizwa nokusetshenziswa kwe-neurotransmitter, kungakwenza kube ukwelashwa okuhle kakhulu kokucindezeleka. Konke kukodwa, noma ngaphezu kwemithi, ngaphansi kokunakekelwa kodokotela wakho.

Ukucindezeleka kanye neuroinflammation

Izinto eziningi zingabangela i-neuroinflammation. Ukudla okunoshukela omningi noma okunama-carbohydrate okungenakho ukubhekana nakho kungadala ukuvuvukala. Leso siphuzo esine-fructose ephezulu osithandayo? Lokho kungabangela ukuvuvukala. Cha impela, angikwenzi lokhu. Bheka lapha.

Umgoqo ovuzayo wegazi nobuchopho ovumela ubuthi ukuthi bukhuphuke lapho bungekho khona bungabangela ukuvuvukala. Amathumbu avuzayo avumela amasosha omzimba ukuba athuke angabangela ukuvuvukala. Umcimbi owenzeka emzimbeni wakho, kude kakhulu nobuchopho bakho, ungadala i-neuroinflammation, ngoba amasosha omzimba emzimbeni wakho, akhuluma nalowo osengqondweni yakho. Isigameko esibuhlungu singandisa ukuvuvukala kwe-neuroinflammation, mhlawumbe ngokusebenzisa izindlela ezizungeze i-cortisol. Ukuba nempendulo yokuzivikela komzimba, kungakhathaliseki ukuthi igciwane noma ukulimala, kungabangela i-neuroinflammation.

Lapho sifunda ukucindezeleka nokuvuvukala, sibheka izimpawu zokuvuvukala. Futhi izincwadi zocwaningo zigcwele izifundo ezibheka lezi zinhlobo ezahlukene zomaka lokho okubizwa ngama-cytokines. Ama-Cytokines anamandla futhi indlela adlala ngayo ebuchosheni bakho ukuthi alawula ukuziphatha kwakho. Uyakhumbula ngenkathi unomkhuhlane omubi noma umkhuhlane, futhi uvele walala phansi futhi ungaphinde uvuke isikhathi eside kakhulu? Wahlala wathula. Ubungenawo ugqozi lokuyokwenza noma yini noma uzikhuthaze ngokweqile nganoma yiluphi uhlobo lomsebenzi? Leso kwakuyisimiso somzimba sokuzivikela ezifweni esimemeza amasosha omzimba ahlukene asebuchosheni bakho, ukuze awazise ukuze uhlale uqaphile, ukuthi umzimba wakho uyahlaselwa, nokuthi udinga ukuphumula. Ngakho ukuvuvukala kobuchopho kwenza lokho kanye, ngama-cytokine avuvukalayo. Ngakho waphumula.

Lokhu kuhambisana kanjani nokucindezeleka? Cabanga ngalokhu. Ingabe ukhuthazwa ukuba uvuke wenze izinto? Ingabe ukuba kusofa futhi ungazizwa ukhuthazwa ukunyakaza kuzwakala ujwayelekile? Ingqondo yakho ivuvukele. Lokhu kuvuvukala kuyingxenye yalokho okudala izimpawu zakho zokucindezeleka. Izimpawu zokuvuvukala kwe-neuroinflammation zihlanganisa inkungu yobuchopho, ukukhathazeka, ukudangala, ikhanda elibuhlungu, nokuphelelwa amandla kwengqondo. Ingabe lezo zizwakala njengezinye zezimpawu zakho?

Ukucindezeleka akukhona nje ukungalingani kwe-neurotransmitter njengoba uholelwe ekukholelweni, futhi utshelwe ukuthi kungalungiswa ngemithi. Ukuvuvukala futhi okushayela izimpawu zakho. Futhi ukuvuvukala kudinga ukunakwa okukhethekile ekwelapheni ukucindezeleka.

Ukuvuvukala okungapheli kwebanga eliphansi kuye kwaphawulwa ekucindezelekeni okukhulu nezinye izifo zengqondo ezinkulu futhi kuye kwaba nomthelela ekushintsheni kwe-metabolic okuvame ukuhlotshaniswa nalezi zinkinga.

U-Leonard, BE, & Wegener, G. (2020). Ukuvuvukala, ukumelana ne-insulin kanye ne-neuroprogression ekucindezelekeni. HTTPS://PUBMED.NCBI.NLM.NIH.GOV/31186075/

Ake ngisebenzise lokhu njengethuba lokukusiza wenze ukuxhumana. Khumbula ngenkathi sixoxa ngesidingo sokuthi ubuchopho bungavuthiswa ukuze kwenziwe inhlanganisela efanele yama-neurotransmitters? Khumbula inkulumo yethu yokweba i-tryptophan? Yilokhu lesi sicaphuno esingezansi esivela ezincwadini zocwaningo sikhuluma ngakho:

Ngakho-ke, njengomphumela wokusebenza kokuzivikela komzimba, izinguquko endleleni ye-tryptophan-kynurenine zidlala indima enkulu ezinhlelweni ze-neurotransmitter ezingasebenzi ebuchosheni futhi, ngaphezu kwalokho, zifaka isandla ekuguqukeni kwesakhiwo sobuchopho nokusebenza okubonisa ukudangala.

U-Leonard, BE, & Wegener, G. (2020). Ukuvuvukala, ukumelana ne-insulin kanye ne-neuroprogression ekucindezelekeni. https://pubmed.ncbi.nlm.nih.gov/31186075/

I-Neuroinflammation isetha isiteji sokuthi ubuchopho bakho bungasebenzi kahle, okube sekudala izimo ezikahle zokuthi ukweba kwe-tryptophan kwenzeke. Futhi lesi simo esingaguquki sokuvuvukala kanye nama-neurotransmitters angalingani siqala ukushintsha izakhiwo zobuchopho bakho kanye nokuxhumana kwalezo zakhiwo zobuchopho.

Ngakho-ke njengoba ungacabanga, ukungenelela okunamandla okunciphisa ukuvuvukala kuyadingeka uma sifuna ukwelapha ukucindezeleka. Futhi ngicabanga ukuthi uyazi ngokusobala ukuthi ngiyaphi nalokhu.

Ukudla kwe-ketogenic kunciphisa kanjani ukuvuvukala kwe-neuroinflammation kulabo abanokucindezeleka

Kunendatshana enhle kakhulu futhi ebhalwe kahle yokuthi ama-ketones asebenza kanjani lapha futhi eyodwa mayelana nokuvuvukala lapha. Zijule kakhulu ngokwe-biochemically kunezinga okuxoxwe ngalo kulokhu okuthunyelwe kwebhulogi. Uma uthanda i-neurochemistry kanye nezingcezu ze-biochemistry kufanele nakanjani ujule lapho ukuze uthole ukuqonda okujulile.

Kepha kithina sonke, kubalulekile ukwazi ukuthi ukudla kwe-ketogenic KUYImithi enamandla KAKHULU yokulwa nokuvuvukala.

Okokuqala, ukuncipha kwama-carbohydrate kunciphisa kakhulu ukuvuvukala, ngoba umzimba wakho awuzami ngokuzama ukubuyisela amazinga kashukela egazi lakho afinyelele cishe inani le-tsp likashukela egazini lakho lonke. Uma ungakwazi ukumelana ne-insulin (futhi kungenzeka ukuthi ungenxa yokuthi ukudla kwethu kunjani ezikhathini zanamuhla) ngakho-ke njalo ngomzuzwana ubhukuda emazingeni aphezulu kashukela egazini isikhathi eside kunalokho obekufanele ube yikho ufaka isandla ekulimaleni kwamangqamuzana nokuvuvukala. Ngakho-ke ukudla okune-ketogenic, okunomkhawulo wabo kuma-carbohydrate aphansi, kuyasiza ngempela lokho.

Okwesibili, ama-ketone, akhiqizwa ekudleni kwe-ketogenic, angama-molecule abonisa. Lokhu kusho ukuthi bavula futhi bavale ufuzo. Kanti amanye amajini abawavulayo nawavalayo yilawo alawula ukuvuvukala emzimbeni. Futhi uma lokho bekungeke kubenze babe ukwelashwa okusebenzayo kwe-neuroinflammation esiyibona idlangile ekucindezelekeni, angazi ukuthi kungaba yini. Mhlawumbe ngolunye usuku ukwelashwa kwezakhi zofuzo kuzokwenzeka ngenxa yokucindezeleka, okwenza umsebenzi wama-ketone. Futhi ungazilinda lezo, kodwa anginaso isiqiniseko sokuthi kungani ungafuna lapho unamandla okuvusa owakho ukwelashwa ngofuzo ngokusebenzisa ukwelapha kwamahhala, okusebenzayo kokudla okungenamiphumela emibi ebalulekile.

Ukucindezeleka Nokucindezeleka Oxidative

Ukucindezeleka kwe-oxidative, ngokuvamile, kusebenza kanje:

• Amaseli enza amandla esebenzisa i-ATP
• I-ATP ihamba ngenqubo ebizwa ngokuthi i-oxidative phosphorylation
• Lokhu kubangela izinhlobo ze-oxygen esebenzayo (ROS); okuyimikhiqizo elimazayo yale nqubo evamile
• I-ROS ilimaza i-DNA, futhi lo monakalo unganqwabelana
• I-Oxidative Stress yilokho esikubiza ngokuthi umthwalo ohlelweni lwethu ukulungisa lo monakalo

Akukhona ukuthi unokucindezeleka okwenziwe nge-oxidative, kumayelana nokuthi amazinga akho okucindezeleka okwenziwe nge-oxidative ayini kanye nomthwalo nomonakalo okwenzeka emzimbeni wakho ngenxa yalokho.

Ubuchopho babantu abaphethwe ukucindezeleka bunamazinga aphezulu okucindezeleka okwenziwe nge-oxidative. Uma ukhuphuka ukucindezeleka kwe-oxidative, imiphumela yakho iba mibi kakhulu uma usebenzisa ama-anti-depressants. Kungani kungaba njalo? Nokho, imithi elwa nokucindezeleka ayiyixazululi le nkinga. Njengoba sixoxile, imithi yokucindezeleka imayelana nokunciphisa izimpawu. Hhayi izimbangela.

Uma ukuvuvukala kwakho kuphezulu kakhulu, udala i-ROS eyengeziwe. Futhi i-ROS eningi iqeda izinhlelo eziklanyelwe ukunciphisa ukuvuvukala. Lokhu kwandisa izinga lakho lokucindezeleka okwenziwe nge-oxidative. Ukucindezeleka kwe-oxidative kuphezulu kulabo abanokucindezeleka. Ngakho sidinga ukungenelela okungabhekana nakho kokubili ukuvuvukala nokucindezeleka okwenziwe nge-oxidative.

Ama-ketones aphatha kanjani i-Oxidative Stress kulabo abanokucindezeleka

I-B-Hydroxybutyrate, enye yezinhlobo ze-3 zama-ketone ezenziwe emzimbeni inciphisa ukukhiqizwa kwezinhlobo ze-oxygen esebenzayo (ROS) futhi ngaleyo ndlela ithuthukise umsebenzi we-mitochondrial, owuthola njengamandla. nokusebenza kangcono konke. Iphinde ivuselele uhlelo lwakho lwe-antioxidant olusebenzisa ukukhiqizwa kwe-glutathione engapheli. Ngiyakuthembisa, akukho ukwelashwa kwe-antioxidant ongazithatha okuyoba namandla njengesistimu yakho ye-glutathione engapheli elawulwa ngesenzo se-ketone kanye nenqwaba yezandulela ze-glutathione ezivela ekudleni kwe-ketogenic okwenziwe kahle. Angikhathali ukuthi wehlisa kangakanani u-Vitamin C, ngeke uthole izinga elifanayo lokwesekwa kwe-anti-oxidant ongayithola ohlelweni lwakho olusebenza kahle lwe-endogenous (olwenziwe emzimbeni wakho) lwe-anti-oxidant.

Ngemuva kwakho konke, wenzelwe ukubhekana nezinhlobo ze-oxygen esebenzayo. Ngokujulile, uzithola ngokuphefumula nje. Ucabanga ukuthi ukuziphendukela kwemvelo akuzange kucabange ngalokho?

Angisho ukuthi izwe lethu lanamuhla elinezinto zalo ezingcolisayo, amakhemikhali, izindlela zokudla zamanje, kanye nezifo ezingelapheki eziwumphumela awuwaniki amanye ama-anti-oxidants engeziwe noma amasu okuqeda ubuthi. Kodwa ngisho ukuthi uma usebenzisa i-ketogenic dietary therapy futhi ulawula ama-ketones akho uzophatha i-neuroinflammation ebuchosheni bakho efaka isandla, noma okungenzeka ibangele, izimpawu zakho zokucindezeleka. Kuzolinganisa amasosha akho omzimba njengoba akukho okunye esinakho ku-polypharmacy can. Futhi izokwenza ezingeni ongeke udle njengoba unakho futhi ukhiphe uvithamini C omningi kanye ne-turmeric.

I-Glutathione eceleni, ukunciphisa ukudla kwakho kwe-carbohydrate kuyasiza (kakhulu) kuya ungachithi i-glutathione osuvele uyenze. Ukucindezeleka kwe-oxidative kuwumphumela wokudala izinhlobo ze-oksijini ezisebenza kakhulu kunezinhlelo zakho zamanje zokulwa ne-antioxidant (kungakhathaliseki ukuthi lezo ozenzayo noma lezi ozidlayo) zingabhekana nazo. Bese sithola ukulimala kwamangqamuzana, ama-cytokines avuvukalayo, futhi ngokungananazi, umonakalo omkhulu we-DNA. Futhi lokho kulimala kwe-DNA akusoze kwalungiswa uma uhlezi ushaya izivikelo zakho ngokudla (noma indawo ezungezile) eyenza umthombo oqhubekayo wokuvuvukala.

Uma uzama ukubhekana nomehluko phakathi kwe-neuroinflammation, i-oxidative stress, nokuthi zihlobene kanjani, uzofuna ukufunda lesi sihloko ngezansi:

Ukube Ubuchopho Bakho BekuyiDolobha: Ukuqonda Ukucindezeleka Kwe-Oxidative kanye Neuroinflammation

Ngokuvamile, ngima ngalezi zindlela ezine ezingenhla zokwenza. Kodwa ekucindezelekeni, ngacabanga ukuthi kungaba usizo ukuxoxa ngezinye izindlela ezimbili ukuthi ukudla kwe-ketogenic kungase kube usizo ekwelapheni ukucindezeleka ngaphandle kwemithi (noma ngemithi uma uthola udokotela onolwazi noma umeluleki wezempilo yengqondo).

Imiphumela yezidlo ze-ketogenic ku-gut microbiome kanye nokudangala

Kunocwaningo oluningi engingeke ngilungene lapha mayelana ne-gut microbiome kanye nokudangala. Kukhona imisoco ebalulekile ehilelekile kulokhu (isb., I-Vitamin D MKHULU) futhi iqinisekisa okwayo okuthunyelwe kwebhulogi. Futhi, esikwaziyo nge-microbiome kusencane kakhulu. Kuningi okucatshangwayo okufundile okwenzekayo njengoba abacwaningi bezama ukuthola izinto.

Kodwa engingakutshela kona ukuthi ukudla kwe-ketogenic okwakhiwa kahle kwenza i-microbiome ejabulisayo nenempilo. I-Beta-hydroxybutyrate ingenye yezinhlobo ezintathu zama-ketone. Ingxenye "ye-butyrate" yalolu hlobo lwe-ketone iwusizo kakhulu ekwelapheni kwamathumbu kanye nempilo.

I-Butyrate kanye namanye ama-SCFA atholakala ekuvubeleni (isb. i-acetate, i-propionate) kanye nemizimba ye-ketone ehlobene nesakhiwo (isb. i-acetoacetate ne-d-β-hydroxybutyrate) ibonisa imiphumela ethembisayo ezifweni ezihlukahlukene ezihlanganisa ukukhuluphala, isifo sikashukela, izifo ezivuthayo (amathumbu), kanye nomdlavuza wekoloni. kanye nokuphazamiseka kwemizwa. Ngempela, kusobala ukuthi i-host metabolism yamandla kanye nemisebenzi yokuzivikela komzimba incike kakhulu ku-butyrate njengesilawuli esinamandla, okugqamisa i-butyrate njengomlamuleli oyinhloko we-host-microbe crosstalk. 

U-Stilling, RM, van de Wouw, M., Clarke, G., Stanton, C., Dinan, TG, & Cryan, JF (2016). https://doi.org/10.1016/j.neuint.2016.06.011

Ngiyazi ukuthi ucabangani. Izinzuzo zokudla kwe-ketogenic zivele ziqhubeke futhi ziqhubeke. Kuzwakala njengomkhonyovu. Njengento enhle kakhulu-ukuba-iqiniso. Futhi bengizoqonda uma ubunokungabaza. Kodwa ngiyathembisa ukuthi ngeke ngilungise lezi zinto.

Uyazi ukuthi yikuphi ukudla okunamazinga aphezulu e-butyrate? Ibhotela. Kulungile. Amathumbu akho ayalithanda ibhotela. Ngokunokwenzeka okungaphezu kokuthanda kwayo yonke i-prebiotic fiber okhathazeke ngokuyithola. Kodwa ungakhathazeki. Ukudla kwe-ketogenic okwakhiwa kahle kugcwele lokho futhi kuyo yonke leyo mifino ene-carb ephansi ongayijabulela.

Ngakho-ke ungavumeli abantu bakutshele ukuthi ukudla kwe-ketogenic akulungile ku-gut microbiome yakho noma "kuzoyimosha" noma into efana naleyo. Akunjalo. Uma kukhona okungathuthukisa impilo yakho yamathumbu, kusize ukulungisa amathumbu avuzayo, futhi ngenxa yalokho wehlise lowo msebenzi wamasosha omzimba obangela ukuvuvukala, okungase kubangele i-neuroinflammation, futhi kube nomthelela ngqo ekungalinganini kwama-neurotransmitters akho.

I-gut microbiome akuyona indawo yami yobuchwepheshe nhlobo. Angikho ekuqondeni kwami ​​wonke lawo magciwane amancane kanye nemiphumela anayo emzimbeni, noma izindlela ze-metabolic ezingase zibe nomthelela. Kodwa uma ungena kulezo zinto futhi ufuna ukufunda okwengeziwe ngokuthi hlobo luni lwezinguquko ezithile ku-gut microbiome esizibona ngokudla kwe-ketogenic ungathola okuthunyelwe okuhle kwebhulogi. lapha.

I-Brain-Derived Neurotrophic Factor (BDNF)

I-brain-derived neurotrophic factor (BDNF) iyiphrotheni efakwe isakhi sofuzo esithile. Kubaluleke kangako. Yenza ezinye izinto ezibaluleke kakhulu:

• ukuthuthukisa i-neurogenesis (amaseli amasha wobuchopho nezingxenye)
• ukwanda kwamangqamuzana obuchopho nokuphila
• indima ebalulekile ekufundeni nasekukhumbuleni

Kudingeka ebuchosheni obunempilo. Kudingeka ukukhula, ukuphulukisa, ukwenza ukuxhumana okusha, nokufunda. Kungani lokhu kunendaba uma unokucindezeleka?

Uma unobuchopho obudangele umonakalo uyathuthuka emvelweni futhi uhlanganisa izinguquko ekwakhekeni nasekusebenzeni kobuchopho. Uzodinga amazinga amahle aphezulu e-BDNF ukuze usize ukuhlela kabusha lezo zindlela futhi uthole okuningi kunoma iyiphi i-psychotherapy oyisebenzisayo njengokwelashwa okuhambisanayo. Uma ngihlala phansi neklayenti ngisebenzisa ukwelashwa kwengqondo-yokuziphatha, ngikhona ukuze ngibasize bahlele kabusha amaphethini abo okucabanga. Lokho kuzosho ukuthi badinga ukwenza ukuxhumana okusha phakathi komcabango nenkumbulo.

Izinkinga nge-BDNF zihlonzwe njengembangela yokucindezeleka.

I-maladaptive neuroplastic ekucindezelekeni ingase ihlotshaniswe nokuguqulwa kwamazinga we-neurotrophic factor, edlala indima eyinhloko ku-plasticity. Ukuthuthukiswa kokusayina kwezinto ze-neurotrophic kunamandla amakhulu ekwelapheni ukudangala.

Yang, T., et al. (2020). Indima ye-BDNF ku-neural plasticity ekucindezelekeni. https://doi.org/10.3389/fncel.2020.00082

I-BDNF iyisici esingaqondakali esibaluleke kakhulu empilweni yobuchopho kanye nokulungisa ukuxhumana okuphukile, futhi kwenzeka nje ukuthi ilawulwa kahle kakhulu ekudleni kwe-ketogenic. Kubonwa, ngendlela, kuzo zombili izifundo zezilwane nezabantu. Isayensi kulokhu isemthethweni. Noma ubani othi ukudla kwe-ketogenic njengokwelashwa kokudangala kumane nje akazazi izincwadi zocwaningo ngezinzuzo zako. Ngoba uma benza kanjalo, babenqekuzisa ikhanda bathi “yebo, ngiyabona ukuthi kuzosebenza kanjani lokho.”

Isiphetho

Ngakho-ke ukunciphisa ama-carbohydrate okwenzeka ngokudla kwe-ketogenic kuyasiza ngoba kunciphisa ukuvuvukala futhi kuvumela imizimba yethu ukuthi yenze ama-ketones. Futhi njengoba sifundile, ama-ketones ayindlela yokungenelela eqondile futhi enamandla yokuvuvukala. Ama-ketones, akhiqizwa ngokusebenzisa ukudla kwe-ketogenic, akusiza ukuthi uzenzele eyakho i-anti-oxidant (glutathione). Ama-ketones angasiza ekulungiseni ubuchopho obuvuzayo nolwelwesi lwamathumbu ukuze kugcinwe ukuvuvukala kwehla kumasosha omzimba asebenze ngokweqile.

Kukhona ngisho nocwaningo olubalulekile mayelana nokuthi ukudla kwe-ketogenic kuthuthukisa kanjani ukusebenza kokuzivikela komzimba, kodwa kwakudingeka ngibe nemingcele ethile kulokhu okuthunyelwe noma kuzoqhubeka kuze kube phakade.

Ukuvuvukala okuncane kusiza umzimba wakho ukuthi ubambelele kuma-micronutrients awo abalulekile. Lawa mazinga we-micronutrient angathuthukiswa ngokuqhubekayo ekukhetheni ukudla okwakhiwa kahle, ukudla okuphelele kwe-ketogenic. Lawa ma-micronutrients ayezosetshenziselwa ukulungisa i-DNA eyonakele, ukusiza ulwelwesi lwamangqamuzana lusebenze kangcono, futhi lwenza ama-neurotransmitters abe nenani elanele nelilinganayo. Ukwanda kwamandla eselula namandla owathola ngama-ketone kusiza izinzwa zakho zizilungise emonakalweni owenzekile. Lawo mafutha abasiza ukuba benze ukunakekelwa kwendlu okuyisisekelo futhi bagcine lawo maseli nolwelwesi lwamaseli.

Angazi nowodwa umuthi ongenza zonke lezi zinto. Futhi angikholwa ukuthi i-cocktail yemithi ingafinyelela lezi zinto ngaphandle kwemiphumela emibi eminingi kabi. Futhi kungalesi sizathu ukuthi bengifuna ngempela ukuthi wazi ukuthi ukudla kwe-ketogenic kungasetshenziswa esikhundleni semithi yokucindezeleka. Ngifuna wazi ukuthi izindlela eziningi okusebenza ngazo ukudla kwe-ketogenic zibhalwe kahle ocwaningweni. Njengemiphumela yabo yezinkanyezi. Futhi ngikholelwa ukuthi udinga lolu lwazi ukuze wenze izinqumo ezinhle zokwelashwa, ukuze uphile impilo yakho engcono kakhulu.

Ngifuna ukukukhuthaza ukuthi ufunde kabanzi mayelana nezinketho zakho zokwelapha kunoma yikuphi kokulandelayo blog izikhala. Ngibhala ngezindlela ezahlukahlukene ngamazinga ahlukahlukene emininingwane ongase ukuthole kuwusizo ukufunda ohambweni lwakho lwezempilo. Ungase ujabulele Izifundo ze-Ketogenic ikhasi ukuze ufunde ukuthi abanye basebenzise kanjani ukudla kwe-ketogenic ukwelapha ukugula kwengqondo ekusebenzeni kwami. Futhi ungase uzuze ekuqondeni ukuthi ukusebenza nomeluleki wezempilo yengqondo ngenkathi ushintshela ekudleni kwe-ketogenic kungaba usizo lapha.

Izizathu ezi-3 ongase udinge umelapha ukuze akusize usebenzise i-Ketogenic Diet for Mental Health

Yabelana ngalokhu noma okunye okuthunyelwe kwebhulogi engikubhalile nabangane nomndeni ohlushwa ukugula ngengqondo. Yazisa abantu ukuthi likhona ithemba!

Ungafunda okwengeziwe ngami lapha. Ungase ufaneleke ukubamba iqhaza ohlelweni lwami lwe-inthanethi engilwenza njengothisha nomqeqeshi wezempilo. Ungafunda kabanzi ngezansi:

Izizathu ezi-3 ongase udinge umelapha ukuze akusize usebenzise i-Ketogenic Diet for Mental Health

Uma unombuzo olula sicela ungangabazi ukufinyelela kuwo. Noma ungazise emazwaneni uma uthole lokhu okuthunyelwe kwebhulogi kuwusizo ohambweni lwakho lwezempilo.

Ngikholelwa ngempela ukuthi unelungelo lokwazi zonke izindlela ongazizwa ungcono ngazo.

Uyakuthanda lokho okufunda kubhulogi? Ingabe ufuna ukufunda mayelana nama-webinars azayo, izifundo, ngisho neminikelo ezungezayo yosekelo nokusebenzisana nami ekufezeni imigomo yakho yokuphila kahle? Bhalisela!

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