{"id":58307,"date":"2016-05-26T04:57:15","date_gmt":"2016-05-26T02:57:15","guid":{"rendered":"http:\/\/hudo.com\/si\/?p=58307"},"modified":"2016-06-03T09:11:05","modified_gmt":"2016-06-03T07:11:05","slug":"ketonska-dieta-edina-ki-dejansko-deluje","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/ketonska-dieta-edina-ki-dejansko-deluje\/","title":{"rendered":"Ketonska dieta: Edina, ki dejansko deluje?"},"content":{"rendered":"

 <\/p>\n

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Foto: Thinkstock<\/figcaption><\/figure>\n

Ketonsko dieto so prvotno uporabljali za zdravljenje epilepsije pri otrocih. Dieta namre\u010d telo prisili, da kuri nakopi\u010dene ma\u0161\u010dobe namesto ogljikovih hidratov. Obi\u010dajno se ogljikovi hidrati v hrani pretvorijo v glukozo, ki gre potem po telesu in \u00a0je \u0161e posebno pomembna za delovanje mo\u017eganov. \u010ce pa dieta vsebuje malo ogljikovih hidratov, jetra ma\u0161\u010dobo pretvorijo v ma\u0161\u010dobne kisline in ketone. Ketoni potujejo do mo\u017eganov in kot vir energije nadomestijo glukozo. Povi\u0161ana raven ketonov v krvi, stanje znano tudi kot ketoza, vodi k zmanj\u0161anju pogostosti epilepti\u010dnih napadov. Ketoza je stanje, kjer telo za svoje gorivo porablja\u00a0svoje ma\u0161\u010dobne celice. Ketoza in zmanj\u0161anje ravni inzulina sta tudi glavna razloga, zakaj diete z nizko ravnjo ogljikovih hidratov dejansko delujejo.<\/p>\n

Kaj je ketoza?<\/h2>\n

Ketoza pomeni, da je telo v stanju, ko nima na voljo dovolj glukoze, da bi jo uporabilo kot vir energije, zato preide v stanje, ko molekule, imenovane ketoni, nastanejo v procesu presnavljanja ma\u0161\u010dobe. Ketoni so vir energije namesto glukoze. Ima ketoza kak\u0161ne negativne u\u010dinke? Do ketoze pride zaradi zmanj\u0161anega vnosa ogljikovih hidratov v telo in na ve\u010dino ljudi nima negativnih u\u010dinkov, ko se telo enkrat na to navadi. Do te\u017eav pride obi\u010dajno le pri ljudeh, ki \u017ee tako nimajo dovolj inzulina v krvi, ve\u010dinoma ljudje, ki imajo diabetes, in lahko zaradi tovrstne diete padejo v nevarno stanje imenovano\u00a0diabeti\u010dna ketoacidoza, ki\u00a0se pojavi zaradi pomanjkanja u\u010dinkov insulina.\u00a0Insulin sicer zavira lipolizo ter vstop prostih ma\u0161\u010dobnih kislin v mitohondrije jetrnih celic. Zlasti pri sladkorni bolezni tipa I insulina v krvi primanjkuje in je zato ketogeneza mo\u010dno pospe\u0161ena. Druga te\u017eava pa je obi\u010dajno v prehodnem obdobju, ko se telo \u0161e navaja na porabo ma\u0161\u010dob in ketonov namesto glukoze kot glavnega “goriva”. V tem obdobju je lahko nekaj negativnih simptomov kot so utrujenost, omoti\u010dnost, glavoboli, rahla razdra\u017eenost. Vendar ti po prvem tednu ve\u010dinoma izginejo.<\/p>\n

Si moram meriti svoje ketone?\u00a0\u010ce ste na dieti z malo ogljikovimi hidrati in dosegate pozitivne u\u010dinke, ki ste si jih \u017eeleli, potem ni potrebno komplicirati s ketoni.\u00a0Kako dolgo traja, da pridemo do ketoze? Traja lahko razli\u010dno, med dvema in \u0161tirimi tedni, da pridete do neke konsistence, saj je potrebno obi\u010dajno vmes dieto nekoliko prilagajati sebi in svojim potrebam ter pogojem.<\/p>\n

Zakaj gredo ljudje na ketonsko dieto?<\/h2>\n

Ketonska dieta postaja vse bolj priljubljena zaradi razli\u010dnih vzrokov. Poleg tega, da pripomore k izgubljanju kilogramov pripomore tudi k izbolj\u0161anju drugih stvari. Poleg \u017ee omenjenega zdravljenja epilepsije raziskovalci sedaj preiskujejo \u0161e pozitivne u\u010dinke pri drugih nevrolo\u0161kih stanjih. Junija 2003 je evropski zbornik klini\u010dne nutricistike objavil slede\u010da stanja, ki se lahko zdravijo oziroma pozitivno na njih vpliva ketonska dieta:\u00a0epilepsija, prekomerna telesna te\u017ea in debelost, diabetes tipa 2, kardiovaskularni dejavniki tveganja kot je holesterol. Vse to so potrjena stanja, pojavila pa so se \u0161e neka druga stanja, na katere naj bi dieta tudi imela pozitiven u\u010dinek, vendar raziskave \u0161e potekajo. Tukaj je govora o Parkinsonovi bolezni, Alzheimerjevi bolezni, nakolepsiji, po\u0161kodbi mo\u017eganov, sklerozi, simptom policisti\u010dnih jaj\u010dnikov, akne, nekatere vrste raka ( \u0161e posebno nekatere vrste mo\u017eganskega raka). Sicer pa \u0161portniki opa\u017eajo, da s pomo\u010djo ketonske diete dosegajo bolj\u0161e rezultate saj pomaga pri vzdr\u017eljivosti.<\/p>\n

Klasi\u010dna ketonska dieta vsebuje 4:1 razmerje med ma\u0161\u010dobo ter zdru\u017eenimi proteini in ogljikovimi hidrati. To dose\u017eemo tako, da iz svoje prehrane izlo\u010dimo hrano, ki vsebuje veliko ogljikovih hidratov, kot so sadje in zelenjava, ki vsebujejo \u0161krob, kruh, testenine, \u017eita in sladkor, pove\u010damo pa vnos hrane, ki vsebuje veliko ma\u0161\u010dobe, kot so ore\u0161\u010dki, smetana in maslo.<\/p>\n

Kaj ljudje, ki so na ketonski dieti, jejo?<\/h2>\n

Ogljikovi hidrati<\/strong>\u00a0– Tri stvari, ki najbolj definirajo ketonsko dieto, so, koliko ogljikovih hidratov pojemo, kot tudi kak\u0161en metabolizem imamo in kako aktivni smo. Prehrana, ki na dan vsebuje manj kot 50 do 60 gramov ogljikovih hidratov, je ketonska. Pri tem pa je treba opozoriti, da ljudje s hitrim metabolizmom in \u0161portniki lahko na dan pojejo tudi do 100g ali ve\u010d ogljikovih hidratov, pa kljub temu ohranijo primeren nivo ketoze, medtem ko starej\u0161a oseba z diabetesom tipa 2 na dan lahko poje \u0161e manj kot 30 gramov, da ohrani enako raven ketoze kot prvi.<\/p>\n

Proteini<\/strong>\u00a0– Ko ljudje zmanj\u0161ajo vsebnost ogljikovih hidratov v svoji prehrani, koli\u010dina proteinov, ki jih zau\u017eijej,o ni tako pomembna, kot to postane pomembno kasneje tekom te diete. Na primer ljudje, ki so na Atkinsonovi dieti, pojejo dokaj veliko koli\u010dino proteinov v za\u010detnih fazah in ostanejo v ketozi. Toda s\u010dasoma mora ve\u010dina ljudi postati bolj previdna glede koli\u010dine proteinov, ki jo zau\u017eijejo, saj se teol s\u010dasoma privadi in postane vedno bolj spretno pri pretvarjanju proteinov v glukozo. Na tej to\u010dki mora vsak posameznik sam ugotoviti koliko proteinov jih \u017ee “vr\u017ee ven” iz ketoze in se temu prilagoditi.<\/p>\n

Ma\u0161\u010doba<\/strong>– Ve\u010dino kalorij v ketonski dieti zau\u017eijemo z ma\u0161\u010dobo, ki jo potrebujemo za energijo. To\u010dna koli\u010dina ma\u0161\u010dobe, ki jo \u010dlovek potrebuje, pa je odvisna od vnosa ogljikovih hidratov in proteinov, tega koliko kalorij na dan porabi in ali huj\u0161a, torej porablja svojo telesno ma\u0161\u010dobo za energijo. Glede na te faktorje bo nekje med 60-80 odstotkov kalorij pri\u0161lo iz ma\u0161\u010dob, ki jih zau\u017eijemo med ketonsko dieto. Ker se ljudje na\u010deloma ne prenajedajo med tovrstno dieto, je \u0161tetje kalorij nesmiselno.<\/p>\n

In ko pojeste tako veliko koli\u010dino ma\u0161\u010dobe, si lahko predstavljate, da je zelo pomembno kak\u0161ne vrste ma\u0161\u010dobe so to. \u0160tevilni avtorji svetujejo, da se izogibate oljem, ki vsebujejo nasi\u010dene omega-6 ma\u0161\u010dobe (sojino, koruzno, son\u010dni\u010dno), in priporo\u010dajo kokosovo in olivno olje, maslo, avokado in sire.<\/p>\n","protected":false},"excerpt":{"rendered":"

Obstaja ne\u0161teto diet, toda bistvo je, da najdemo tisto, ki nam najbolj ustreza. Ste \u017ee sli\u0161ali za ketonsko dieto?<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[2713,5284],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"\nKetonska dieta: Edina, ki dejansko deluje? - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/ketonska-dieta-edina-ki-dejansko-deluje\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ketonska dieta: Edina, ki dejansko deluje? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Obstaja ne\u0161teto diet, toda bistvo je, da najdemo tisto, ki nam najbolj ustreza. 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