Abincin keto yana ƙuntata cin carbohydrate yayin da yake ƙara yawan mai don matsawa jikin ku zuwa yanayin kona mai (ketosis). Ga mutane da yawa, wannan yana nufin cin abinci 20 grams na carbohydrates ko ƙasa da rana. Wasu, duk da haka, suna ganin suna amfana daga cin abinci mai yawa na carbohydrates a takamaiman lokaci. Ana kiran wannan da zagayowar carbohydrate..
Duk da yake yana iya zama kamar rashin fahimta, wasu mutane suna ganin cewa tsarin zagayowar carb yana aiki mafi kyau fiye da akai-akai kuma yana iyakance yawan abincin ku.
Rage nauyi, asarar mai kuma an ba da rahoton fa'idodin sake zagayowar carbohydrate da ingantaccen aikin motsa jiki. Na gaba, za ku koyi yadda ake yin "sake zagayowarAbincin ku na carbohydrate, kimiyyar da ke bayansa, da kuma ko wannan takamaiman tsarin abinci na ketogenic zai iya tallafawa manufofin ku.
Abinda ke ciki
Menene zagayowar carbohydrate?
Babban ka'ida na zagayowar carbohydrate shine canza yawan abincin carbohydrate a cikin mako, wata ko shekara. Adadin carbohydrates da kuke ci a wannan lokacin zai bambanta dangane da tsarin jikin ku, matakin aiki, da burin lafiyar ku.
Zagayen carb ya shahara tare da mutanen da ke bin ƙarancin abinci mai ƙarancin carb kamar abincin ketogenic. Mutane na iya zabar sake zagayowar carbohydrates saboda dalilai da yawa, gami da:
- Burin asarar nauyi ko mai: Mutane da yawa suna tauye carbohydrates don rasa nauyi sannan su sake dawo da carbohydrates don haɓaka haɓakar tsoka. Kasance mafi girman yawan adadin tsoka a kowace kilogiram na nauyin jiki zai iya inganta metabolism, yana haifar da ƙarin asarar nauyi.
- Manufar horo: Ga waɗanda ke bin ƙaƙƙarfan shirin horarwa a wurin motsa jiki, musanya tsakanin manyan ranakun carb da ƙarancin carb na iya inganta tasirin ayyukanku. Tunda horo yana buƙatar isassun maido da shagunan glycogen tsoka, cinye carbohydrates kafin ko bayan motsa jiki zai iya taimakawa tare da horo da farfadowa.
- Cin galaba a kai: Lokacin bin abincin keto, ba sabon abu bane a sami asarar nauyi na farko, wanda ya biyo bayan ci gaban da aka samu kusan watanni shida. Wani lokaci, lokacin da ke cikin babban zagayowar carb, mutane na iya girgiza metabolism ɗin su, ta haka ne ke karya su "tsawa".
Shin hawan keke iri ɗaya ne da abincin ketogenic na cyclical?
Abincin keto cyclical (CKD) Wani nau'i ne na hawan keken carbohydrate, amma hawan carbohydrate ba lallai ba ne yana nufin cewa kuna bin abincin keto na cyclical.
Abincin ketogenic na cyclical yana cin daidaitaccen abincin keto (SKD) kwana biyar zuwa shida a mako. A sauran kwanaki na mako, za ku cinye mafi yawan adadin carbohydrates. Zagayowar carb, a gefe guda, na iya ɗaukar makonni ko ma watanni.
Abincin carbohydrate na cyclical da abincin ketogenic na cyclical suna da maƙasudai iri ɗaya. Wasu 'yan wasa sun zaɓi bin CKD don sake cika shagunan glycogen bayan zaman horo mai tsanani.
A wasu kalmomi, da gangan suna cin carbohydrates mai yawa, koda kuwa hakan ya fitar da su daga ketosis, don haɓaka matakan glucose na jini a cikin kwanakin horo mai tsanani. Wannan yana ba su damar sake cika matakan glycogen bayan motsa jiki, kyale tsokoki su dawo.
Amfanin lafiya na ciclo de carbohydrates
Akwai ƙayyadaddun karatu kai tsaye masu alaƙa da tasirin carbohydrates masu hawan keke. Duk da haka, binciken da ke da alaƙa game da dabarun horo, metabolism, da hormones suna goyan bayan ka'idar bayan sake zagayowar carbohydrate.
Game da yadda suke shafar hormones
Cin abinci mai yawa na carbohydrates na kwanaki da yawa zai kara yawan kwayoyin halittar anabolic testosterone da insulin kamar yadda ake iya gani a ciki Wannan sutudiyo kuma a cikin wannan sauran binciken.
Testosterone sananne ne saboda rawar da ya taka a cikin ƙara yawan ƙwayar tsoka ta hanyar haɓaka ƙwayar tsoka.
A halin yanzu, haɓaka matakan insulin zai taimaka sake cika shagunan glycogen, wanda ke taimaka wa tsokoki su gyara kansu bayan motsa jiki.
Zai iya inganta haɓakar tsoka
Mutane da yawa sha'awar a carbohydrate sake zagayowar suna da a motsa jiki na yau da kullun m. Nazarin ya nuna cewa wasan motsa jiki yana inganta bayan lokaci na "carb loading"..
Sauran nazarin sun nuna cewa carbohydrates na iya taimakawa wajen sake ginawa da gyara tsokoki bayan motsa jiki, wanda zai haifar da haɓakar tsoka.
Duk da haka, Nazarin rikice-rikice ya nuna kwanakin hawan carb ba lallai ba ne don gina tsoka, duk lokacin da shan furotin isa isa.
Zai iya taimaka maka rasa nauyi
Masu kare a tsarin zagayowar carbohydrate Suna jayayya cewa tun da tsarin zagayowar carbohydrate ya bayyana yana daidaita matakan hormones, yana ƙarfafa ci gaban tsoka, kuma yana taimaka muku murmurewa da sauri daga motsa jiki, don haka ya kamata ku rasa nauyi.
Duk da yake akwai shedar zube akan wannan ka'idar, kimiyya ba ta tabbatar da hakan ba.
Yadda ake aiwatar da carbohydrate sake zagayowar
Kuna iya sake zagayowar carbohydrates ɗin ku sau ɗaya a mako, sau ɗaya a wata, ko lokacin takamaiman yanayi. Idan kai ɗan wasa ne, alal misali, za ka iya zaɓar cin abinci mai yawa na carbohydrates yayin lokacin gasar.
A gefe guda, idan kun yi horo mai ƙarfi a ƙarshen mako kuma ku kammala ayyukan motsa jiki guda biyu masu ban sha'awa, za ku iya zaɓar ku ci mai yawa carbohydrate a waɗannan kwanaki.
Ba kamar cin abinci na keto na cyclical ba, inda abincin carbohydrate zai ƙaru sosai kwana ɗaya zuwa kwana biyu a mako, hawan keken carbohydrate gabaɗaya ya haɗa da haɓaka a hankali da rage yawan ci.
Idan kun aiwatar da sake zagayowar carbohydrate mai yawa kowane mako, lokacin kwana bakwai na iya zama kamar haka:
- Litinin: 30 grams na carbohydrates.
- Talata: 100 grams na carbohydrates.
- Laraba: 150 grams na carbohydrates.
- Alhamis: 125 grams na carbohydrates.
- Juma'a: 75 grams na carbohydrates.
- Asabar 50 grams na carbohydrates.
- Lahadi: 50 grams na carbohydrates.
A wannan lokacin, tsakiyar mako (Laraba) kuma za ta kasance ranar horon ku mafi tsananin a wurin motsa jiki. Wannan na iya haɗawa da ginin jiki ko motsa jiki na HIIT. Ranakun ƙarancin carb (Litinin da Asabar) zai haɗa da sauƙi don daidaita motsa jiki kamar cardio mai haske, yayin da Lahadi za ta kasance ranar hutu daga wurin motsa jiki.
Un tsarin abinci carbohydrate sake zagayowar
Idan kun riga kun kasance kan abincin ketogenic, aiwatar da a shirin cin abinci Carbohydrates na kewayawa ya kamata ya zama mai sauƙi.
Bi tsayayyen abinci na ketogenic a cikin kwanakin ƙarancin carb ɗin ku, tanadi akan mai mai lafiya, kayan lambu masu ganye, da matsakaicin adadin furotin.
A cikin kwanakin da kuka fi girma, farantin ku na iya haɗawa da hidimar shinkafa launin ruwan kasa, quinoa, dankali mai daɗi, ko wani sitaci.
Anan ga yadda ranar samfurin zata yi kama, ya danganta da inda kuke cikin zagayowar carb ɗin ku:
High carb ranar : 162 grams na carbohydrates
- Breakfast: qwai guda biyu (2 g) akan kopin quinoa (38 g).
- Abincin rana: Inabin inabi (41g), gasasshen cinyoyin kaji guda biyu (0g), bishiyar asparagus (5g).
- Abincin ciye-ciye bayan motsa jiki: Girke-girke na furotin, rabin ayaba (37 g) da kankara.
- Abincin dare: kopin quinoa (28 g), kayan lambu da aka yanka (8 g) da kuma naman alade (0 g).
Low carb ranar : 23.4 carbohydrates
- Breakfast: 2 cakulan furotin pancakes (0 adadin kuzari).
- Abincin rana: keto taco salad (7 adadin kuzari).
- Abincin ciye-ciye kafin horo: girgiza cakulan sau uku (4 adadin kuzari).
- Abincin dare: 2 servings na tsiran alade da barkono (10 adadin kuzari).
- Kayan zaki: avocado brownie (2,4 carbohydrate net)
Ketogenic Ketogenic Gudun Keke Na iya Taimaka muku da Burin Abincin ku
Zagayowar carbohydrate ya ƙunshi motsi tsakanin lokutan lokacin da kuke cinye yawancin carbohydrates da ƙananan adadin carbohydrates. A"cicloAn ba zai iya wucewa daga mako guda zuwa shekara.
Zagayowar carbohydrate sananne ne tare da 'yan wasa da waɗanda ke kan rage cin abinci mai ƙarancin carbohydrate. Mutanen da suka himmatu don gwada keken carbohydrate gabaɗaya suna neman haɓaka wasan motsa jiki, haɓaka tsarin jiki, ko karya rashin nauyi stagnation.
Abincin keto na cyclical wani nau'i ne na hawan keke, wanda keto dieters ke cin abinci mai yawa na carbohydrates tsawon kwanaki 1-2 a mako. Don ƙarin koyo game da ko ERC na iya zama daidai a gare ku, duba wannan Cikakken Jagora ga Abincin Ketogenic Cyclical da yadda ake binsa.