什么是生酮飲食?

什么是生酮飲食?

You've heard of low-carbohydrate, high-protein diets like the Atkins diet and paleo diet. A strict version of those diets has also gained popularity, simply called the ketogenic or keto diet.

你可能聽說過低碳水化合物、高蛋白飲食，比如阿特金斯飲食法和舊石器飲食法。這些飲食的嚴(yán)格版本也變得流行起來，簡(jiǎn)單地稱為生酮飲食或酮飲食。

Ketogenic diets are low in carbohydrates and high in fats, a combination that sends your body into a state of ketosis. (Photo: Ronda Kimbrow/Shutterstock)

These ketogenic diets are occasionally popular because they allow people to lose weight quickly, but do you know what, exactly, they do in your body to trigger weight loss?

這些生酮飲食偶爾很受歡迎，因?yàn)樗鼈兡茏屓藗兛焖贉p肥，但你知道它們?cè)谀泱w內(nèi)引發(fā)減肥的確切作用嗎?

In a standard carb-loaded American diet, the body burns glucose from carbohydrates as an energy source in a process called glycosis. But when you limit your carbs and increase your fat intake, your body moves into a metabolic state of "ketosis," meaning that it's burning fat stored in your body instead of glucose, according to WebMD. Ketosis also drastically reduces blood sugar and insulin resistance.

在標(biāo)準(zhǔn)的含碳水化合物的美國(guó)飲食中，身體燃燒碳水化合物中的葡萄糖作為能量來源，這一過程被稱為糖酵解。但是當(dāng)你限制碳水化合物的攝入量，增加脂肪的攝入量，你的身體就進(jìn)入了“酮癥”的代謝狀態(tài)，這意味著它燃燒的是儲(chǔ)存在你體內(nèi)的脂肪，而不是葡萄糖。酮癥也大大降低了血糖和胰島素抵抗。

As Dr. Eric Westman, director of the Lifestyle Medicine Clinic at Duke University, told Time magazine, "You determine what your body burns for fuel based on what you feed it."

杜克大學(xué)生活方式醫(yī)學(xué)診所主任埃里克·韋斯特曼博士在接受《時(shí)代》雜志采訪時(shí)表示，“你的身體燃燒什么燃料，取決于你給它吃了什么。”

Possible medical benefits

可能的醫(yī)療福利

Ketogenic diets have been used to treat pediatric epilepsy, multiple sclerosis and cancer. (Photo: Elena Shashkina/Shutterstock)

A ketogenic diet has been used for almost 100 years to treat pediatric epilepsy, Scientific American reports, because a ketogenic diet mimics fasting, which has long been known to have a therapeutic effect on seizures. Similar to a state of ketosis, the body also burns fat for energy during fasts. Usually, a pediatric ketogenic diet starts with 24 hours of fasting in a hospital setting, where doctors can monitor frequency of seizures, medication, and help educate the parents on the ins and outs of the diet.

據(jù)《科學(xué)美國(guó)人》報(bào)道，生酮飲食用于治療小兒癲癇已有近100年的歷史，因?yàn)樯嬍愁愃朴诮?，而禁食?duì)癲癇發(fā)作早有療效。與酮癥類似，身體在禁食期間也會(huì)燃燒脂肪來獲取能量。通常情況下，兒科生酮飲食從24小時(shí)的禁食開始，在醫(yī)院里，醫(yī)生可以監(jiān)測(cè)癲癇發(fā)作的頻率、用藥情況，并幫助教育家長(zhǎng)了解飲食的來由。

Types of ketogenic diets

生酮飲食的類型

Not all ketogenic diets are the same. They all encourage followers to limit carbohydrates, including breads, sweets, sugary drinks, legumes, fruits and potatoes. Instead, the diets are rich in meats, eggs, cheese, fish, nuts, butter, oils, seeds and fibrous vegetables.

并非所有生酮飲食都是一樣的。它們都鼓勵(lì)追隨者限制碳水化合物的攝入，包括面包、糖果、含糖飲料、豆類、水果和土豆。相反，飲食中富含肉類、雞蛋、奶酪、魚、堅(jiān)果、黃油、油脂、種子和纖維蔬菜。

In addition, a recent essay published by several doctors in JAMA Internal Medicinequestioned using the diet as a treatment for obesity and diabetes. They referenced research that suggests the keto diet was no better than low-fat diets in controlling blood sugar for diabetes. The diet could prompt other concerns, including an increase in cholesterol, as well as constipation and fatigue.

此外，《美國(guó)醫(yī)學(xué)會(huì)內(nèi)科雜志》上幾位醫(yī)生最近發(fā)表的一篇文章質(zhì)疑了將這種飲食作為肥胖和糖尿病治療手段的做法。他們引用的研究表明，酮類飲食在控制糖尿病血糖方面并不比低脂飲食好。這種飲食可能引發(fā)其他擔(dān)憂，包括膽固醇升高、便秘和疲勞。

Starting a ketogenic diet

開始生酮飲食

A true ketogenic diet can be hard to maintain, so do it under the care of a doctor or nutritionist to make sure you're getting adequate nutrition. (Photo: Elena Shashkina/Shutterstock)

Following a ketogenic diet can be difficult, because in order to start it, you have to go off carbohydrates almost entirely.

遵循生酮飲食可能是困難的，因?yàn)闉榱碎_始，你必須幾乎完全戒掉碳水化合物。

If you want try a ketogenic diet, do it only under the care of a doctor or nutritionist to make sure you're getting adequate nutrition. The diet cuts out whole grains, legumes and many fruits, and may expose you to too many fats.

如果你想嘗試生酮飲食，只有在醫(yī)生或營(yíng)養(yǎng)師的照顧下才能確保你得到足夠的營(yíng)養(yǎng)。這種飲食不吃全谷物、豆類和許多水果，可能會(huì)讓你接觸過多的脂肪。

"Instead of engaging in the next popular diet that would last only a few weeks to months (for most people that includes a ketogenic diet), try to embrace change that is sustainable over the long term," writes Marcelo Campos, M.D. for Harvard Health. "A balanced, unprocessed diet, rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.

哈佛健康醫(yī)學(xué)博士馬塞洛·坎波斯寫道:“不要去嘗試下一種流行的、只持續(xù)幾周到幾個(gè)月的飲食(對(duì)大多數(shù)人來說，包括生酮飲食)，而是要嘗試長(zhǎng)期可持續(xù)的改變。”“均衡、未經(jīng)加工的飲食，富含豐富多彩的水果和蔬菜、瘦肉、魚類、全谷物、堅(jiān)果、種子、橄欖油和大量的水，似乎是長(zhǎng)壽、健康和充滿活力的生活的最佳證據(jù)。”