He maha ngā momo pūtake wahie o te tinana ka taea e ia te whakamahi, he rerekē ngā painga me ngā ngoikoretanga o ia pūtake.
Hei tauira, ko te huka te pūtake matua o te pūngao—ehara i te mea koia te mea tino whai hua—engari nā te mea ka taea te whakamahi tere e ngā pūtau katoa o te tinana. Engari, ina tahuna e tātou te huka, ka whakarērea e tātou te whai huatanga mō te tere, ka arahi pea tēnei ki te hanganga o ngā ngota kino pea e kiia nei ko ngā rauropi kore utu.
I tetahi atu taha, ina iti te kai warowaihā, ka tīmata tātou ki te whakamahi i ngā pūtake wahie whai hua ake e whakarato ana i te kaha ake (i te tere puhoi) me te kore e whakaputa i te nui o te para pākia. Ko te pūtake kaha tino whai hua ka taea e ō tātou tinana te whakamahi ko ngā ketone. Ahakoa ehara te BHB i te tinana ketone, ka pā ki te tinana rite tonu ki ngā tinana ketone, nō reira ka whakarōpūhia e tātou hei tinana kotahi mai i nāianei.
O ngā tinana ketone e rua e whakamahia ana e tātou hei wahie (acetoacetate me te BHB), ko te BHB te mea e whakarato ana i te pūngao nui rawa atu, ā, he maha ngā huarahi e whai hua ai ki ō tātou tinana.
Ko te ketosis he āhua e kohia ai e tō tinana tetahi mea e kiia nei ko ngā ketone. E toru ngā momo tinana ketone:
●cetate: he tinana ketone e memeha haere ana;
●Acetoacetate: Tata ki te 20% o ngā tinana ketone i roto i te toto e hanga ana i tēnei tinana ketone. Ka hangaia te BHB mai i te acetoacetate, kāore e taea e te tinana te whakaputa i tētahi atu ara. He mea nui kia mōhio he iti ake te pumau o te acetoacetate i te BHB, nō reira ka taea e ia te huri noa hei acetone i mua i te tauhohenga o te acetoacetate ki te BHB.
●Beta-Hydroxybutyrate (BHB): Koinei te tinana ketone tino nui i roto i te tinana, e 78% te nuinga o ngā ketone e kitea ana i roto i te toto
I ahu mai te BHB me te acetone i te acetoacetate, heoi, ko te BHB te ketone matua e whakamahia ana mō te pūngao nā te mea he tino pumau, he nui hoki, ko te acetone ia ka ngaro mā te manawa me te werawera.
Ko te ate te pūtake o ēnei tinana ketone mai i te ngako, ā, ka kohia i roto i te tinana i roto i ētahi āhua. Ko te āhua tino kitea, ā, kua roa rawa te rangahau, ko te nohopuku. Ki te nohopuku koe mō ngā hāora 24, ka tīmata tō tinana ki te whakawhirinaki ki te ngako mai i te kiko ngako. Ka hurihia ēnei ngako hei tinana ketone e te ate.
I te wā nohopuku, ka noho te BHB, pērā i te hukahuka, te ngako rānei, hei momo pūngao matua mō tō tinana. E rua ngā whekau nui e pai ana ki te whakawhirinaki ki tēnei momo pūngao BHB - ko te roro me te ngākau.
Ka puta he āhua e tiaki ana i te tangata mai i te ahotea waikura, ka hono tika tēnei i te BHB ki te koroheketanga. He mea whakamīharo, ina kei roto koe i te ketosis, ehara i te mea kei te hanga koe i tētahi momo pūngao hou, engari he mahi anō hoki tēnei momo pūngao hou hei ārai i te waikura.
Ko te nohopuku tētahi o ngā huarahi ki te uru ki te āhua ketosis. He maha hoki ngā momo āhua: te nohopuku wā poto, te kai iti-wā, me te kai iti-kaiora. Mā ēnei tikanga katoa ka uru te tinana ki te āhua ketosis, engari he huarahi kē atu hei whakauru i a koe ki te ketosis me te kore e nohopuku. Ko tētahi huarahi ki te mahi i tēnei ko te whakawhāiti i te kai warowaihā.
Kua nui te aro o ngā pāpāho ki te kai ketogenic, ā, kua puta he kōrero nui nā te mea he maha ngā wā e whakamahia ana hei whakaiti i te taumaha. Ka whakaitihia hoki te whakaputanga o te insulin, tētahi o ngā huarahi matua e whakahaere ana i te koroheketanga. He māmā noa iho tēnei ki te mārama, ki te taea e koe te whakaroa i te mahi a te insulin, ka taea e koe te whakaroa i te mumura, ā, ka roa ake te ora me te roanga o te hauora.
Ko te raruraru o te kai ketogenic he uaua ki te piri ki tēnā. Kotahi noa te 15-20 karamu o ngā warowaihā e whakaaetia ana i ia rā. He āporo, koinā te tikanga. Kāore he rimurapa, he taro, he pīta, he aha atu rānei e pai ana ki a tātou.
Engari ka taea te uru ki te āhua ketosis mā te tangongā tāpiringa ketone ester,ka mimitia e te tinana, ka kawea ki te āhua ketosis.
Ka taea e au te whakakorikori tinana i te wā nohopuku 16-hāora o te nohopuku wā-poto 16:8?
Engari ki te mea kei te hiki taumaha koe, kei te oma tere, kei te mahi rānei i tētahi momo mahi whakakori tinana anaerobic, i tētahi mahi whakakori tinana rānei e whakawhirinaki ana ki te glycolysis, ko ngā uaua e hiahiatia ana mō tēnei momo mahi whakakori tinana e whakawhirinaki ana ki te glucose me te glycogen. Ina nohopuku koe mō te wā roa, ka pau ō toa glycogen. Nō reira, ka hiahia ēnei momo muka uaua ki te mea e hiahiatia ana e rātou, arā, te huka. Ka tūtohu ahau kia mahia i muri i te kai me te inu nui.
Ka taea te kai i ngā hua me ngā karepe?
Ki te ako koe i ngā hua, ka kitea e koe he rerekē ngā taumata hauora o aua hua, i runga i te pūtaiao o te koroheketanga. Ko te huarahi kino rawa atu ki te kai hua ko te inu i ō rātou wai. He maha ngā tāngata e inu ana i tētahi karāhe wai karaka i ia ata me te whakaaro kei te mahi rātou i tētahi mea hauora. Engari ko te mea pono he wai e kī ana i te huka, ā, ka tere te mimiti e te tinana, nō reira ehara i te mea hauora.
I tētahi atu taha, he maha ngā matūkai hauora kei roto i ngā hua rākau—ngā ketone, ngā polyphenol, ngā anthocyanin—he mea whai hua mō te tinana. Engari ko te pātai, he aha te huarahi pai hei kai i a rātou? Nā, ko te wā tēnei mō ngā hua rākau ki te kanapa. He tino kanapa ētahi hua rākau, arā, he nui ngā matūkai kei roto, ā, he iti hoki te huka i roto i ētahi. Ko ngā hua rākau anake te hua e kai ana ahau he reka, ā, ka taea e koe te whakaiti i tō kai warowaihā me te whiwhi tonu i te nui o ngā matūkai.
Whakakape: He kōrero whānui noa iho tēnei tuhinga, kaua e whakamāramatia he tohutohu hauora. Ko ētahi o ngā kōrero o te pou rangitaki i ahu mai i te Ipurangi, ehara i te mea ngaio. Ko tā tēnei paetukutuku anake he whakarōpū, he whakatakotoranga me te whakatika i ngā tuhinga. Ko te kaupapa o te kawe atu i ētahi atu kōrero, ehara i te mea e whakaae ana koe ki ōna tirohanga, e whakaū ana rānei i te pono o ōna ihirangi. Me kōrero tonu ki tētahi tohunga hauora i mua i te whakamahi i tētahi tāpiringa, i te hanga rānei i ngā huringa ki tō tikanga tiaki hauora.
Wā tuku: Akuhata-08-2024
