Nri keto na-egbochi oriri carbohydrate ka ọ na-abawanye oriri abụba ka ọ gbanwee ahụ gị n'ọnọdụ na-ere abụba (ketosis). Nye ọtụtụ ndị, nke a pụtara iri nri 20 grams nke carbohydrates ma ọ bụ obere kwa ụbọchị. Ndị ọzọ, Otú ọ dị, yiri ka ọ na-erite uru site n'ịri oke carbohydrates n'ime oge ụfọdụ. A maara nke a dị ka okirikiri carbohydrate..
Ọ bụ ezie na ọ nwere ike iyi ihe na-emegiderịta onwe ya, ụfọdụ ndị na-achọpụta na okirikiri carb na-arụ ọrụ nke ọma karịa mgbe niile na igbochi oke oriri carb gị.
Iwetulata ibu, abụba ọnwụ na mma egwuregwu arụmọrụ na-akọ na uru nke carbohydrate okirikiri. Ọzọ, ị ga-amụta ka esi eme "okirikiriNri carb gị, sayensị dị n'azụ ya, yana ma ụzọ a kapịrị ọnụ maka nri ketogenic nwere ike ịkwado ebumnuche gị.
Tebulu ọdịnaya
Kedu ihe bụ okirikiri carbohydrate?
Ụkpụrụ bụ isi nke okirikiri carbohydrate bụ ịgbanwe ihe oriri carbohydrate gị n'ime izu, ọnwa ma ọ bụ afọ. Ọnụ ọgụgụ nke carbohydrates ị na-eri n'oge a ga-adịgasị iche dabere na nhazi ahụ gị, ọkwa ọrụ, na ebumnuche ahụike gị.
Usoro okirikiri carb na-ewu ewu na ndị na-agbaso nri obere carb dị ka nri ketogenic. Ndị mmadụ nwere ike ịhọrọ ịgbagharị carbohydrates ha n'ihi ọtụtụ ihe, gụnyere:
- Ihe mgbaru ọsọ mbelata ibu ma ọ bụ ibu: Ọtụtụ ndị mmadụ na-amachibido carbohydrates ha ka ha ghara ibu ibu wee maliteghachi carbohydrates iji kpalite uru ahụ. Nwee pasentị dị elu nke oke akwara kwa kilogram nke ịdị arọ ahụ nwere ike imeziwanye metabolism, na-eduga n'ibelata ibu ọzọ.
- Ebumnuche ọzụzụ: Maka ndị na-agbaso mmemme ọzụzụ siri ike na mgbatị ahụ, mgbanwe n'etiti ụbọchị carbohydrate dị elu na ụbọchị carb dị ala nwere ike imeziwanye ịdị irè nke mgbatị ahụ gị. Ebe ọ bụ na ọzụzụ chọrọ mweghachi nke ọma nke ụlọ ahịa glycogen akwara, rie carbohydrates tupu ma ọ bụ mgbe mgbatị ahụ gasịrị nwere ike inye aka na ọzụzụ na mgbake.
- Imeri ihe mgbochi: Mgbe ị na-agbaso nri keto, ọ bụghị ihe a na-ahụkarị ịhụ mbelata ibu mbụ, na-esochi ọganihu na-adịghị ala ala gburugburu ọnwa isii. Mgbe ụfọdụ, mgbe ha na-agabiga usoro carbohydrate dị elu, ndị mmadụ nwere ike iju metabolism ha, si otú a na-emebi "nkwụsị".
Ịgba ígwè carb ọ̀ bụ otu nri ketogenic cyclical?
Nri keto cyclical (CKD) Ọ bụ ụdị ịgba ígwè carbohydrate, mana ịgba ígwè carbohydrate apụtaghị na ị na-agbaso nri keto cyclical.
Nri ketogenic cyclical na-eri nri keto ọkọlọtọ (SKD) ụbọchị ise ruo isii n'izu. N'ụbọchị ndị fọdụrụ n'izu, ị ga-eri oke carbohydrates. N'aka nke ọzọ, okirikiri carb nwere ike ịdịru izu ma ọ bụ ọbụna ọnwa.
Nri carbohydrate cyclical na nri ketogenic cyclical nwere ebumnuche ndị yiri ya. Ụfọdụ ndị na-eme egwuregwu na-ahọrọ ịgbaso CKD iji mejupụta ụlọ ahịa glycogen ha mgbe ọzụzụ siri ike gasịrị.
N'ikwu ya n'ụzọ ọzọ, ha na-ama ụma na-erikọta nnukwu carbohydrates, ọ bụrụgodị na nke ahụ na-ewepụta ha na ketosis, iji bulie ọkwa glucose ọbara ha n'oge ụbọchị ọzụzụ siri ike. Nke a na-enye ha ohere imezi ọkwa glycogen ha mgbe emechara ahụ. na-ekwe ka mọzụlụ gị gbakee.
Uru ahụike nke okirikiri de carbohydrates
Enwere obere ọmụmụ ihe metụtara ịdị irè nke carbohydrates ịnya igwe. Agbanyeghị, ọmụmụ ihe metụtara usoro ọzụzụ, metabolism, na homonụ na-akwado echiche dị n'azụ okirikiri carbohydrate.
Banyere otú ha si emetụta homonụ
Iri nnukwu carbohydrates maka ọtụtụ ụbọchị ga-eme ka homonụ anabolic testosterone na insulin dị ka enwere ike ịhụ na ya Nke a studio na-abakwa n’ime ọmụmụ ihe ọzọ a.
A maara Testosterone nke ọma maka ọrụ ya na ụbara ụbara anụ ahụ site n'ịba ụba njikọ ahụ.
Ka ọ dị ugbu a, ịba ụba insulin ga-enyere aka mejupụta ụlọ ahịa glycogen gị, nke na-enyere akwara gị aka ịrụzi onwe ya ma emesịa ahụ.
Nwere ike melite uto akwara
Ọtụtụ ndị mmadụ nwere mmasị na carbohydrate okirikiri ha nwere a mmega ahụ siri ike. Nnyocha na-egosi na arụmọrụ egwuregwu na-akawanye mma mgbe usoro "carb loading" gasịrị.
Nnyocha ndị ọzọ na-egosi na carbohydrates nwere ike inye aka wughachi na imezi uru ahụ mgbe mgbatị ahụ gasịrị., nke ga-eduga na uto akwara.
Otú ọ dị, Ọmụmụ ihe na-emegiderịta onwe ya na-egosi na ụbọchị ị na-ebufe carb adịghị mkpa iji wuo ahụ ike, dabere na nri protein ezuru.
Nwere ike nyere gị aka ifelata
Ndị na-agbachitere a atụmatụ okirikiri carbohydrate Ha na-arụ ụka na ebe ọ bụ na okirikiri carbohydrate na-egosi na ọ na-ahazi homonụ gị, na-akpali uto akwara, ma nyere gị aka ịgbake ngwa ngwa site na mgbatị ahụ, ya mere ị kwesịrị ị felata.
Ọ bụ ezie na e nwere ihe akaebe dị n'akụkọ banyere ozizi a, sayensị egosibeghị nke a.
Otu esi emejuputa ihe carbohydrate okirikiri
Ị nwere ike ịnyagharị carbohydrates gị otu ugboro n'izu, otu ugboro n'ọnwa, ma ọ bụ n'oge a kapịrị ọnụ. Ọ bụrụ na ị bụ onye na-eme egwuregwu, dịka ọmụmaatụ, ị nwere ike ịhọrọ iri oke carbohydrates n'oge oge asọmpi.
N'aka nke ọzọ, ọ bụrụ na ị na-azụ ọzụzụ siri ike na ngwụsị izu wee mezue mgbatị ahụ abụọ dị egwu, ị nwere ike ịhọrọ iri ọtụtụ carbs n'ụbọchị ndị ahụ.
N'adịghị ka nri keto cyclical, ebe oriri carbohydrate ga-abawanye n'ụzọ dị ịrịba ama otu ụbọchị ruo ụbọchị abụọ kwa izu, ịgba ígwè carbohydrate n'ozuzu gụnyere iji nwayọọ nwayọọ na-abawanye na ibelata oriri carbohydrate.
Ọ bụrụ na ị na-eme usoro okirikiri carbohydrate dị elu kwa izu, oge ụbọchị asaa nwere ike ịdị ka nke a:
- Mọnde: 30 grams nke carbohydrates.
- Tuzdee: 100 grams nke carbohydrates.
- Wenezdee: 150 grams nke carbohydrates.
- Tọzdee: 125 grams nke carbohydrates.
- Fraịde: 75 grams nke carbohydrates.
- Satọde: 50 grams nke carbohydrates.
- Sọnde: 50 grams nke carbohydrates.
N'oge a, n'etiti izu (Wednesday) ga-abụkwa ụbọchị ọzụzụ gị kacha sie ike na mgbatị ahụ. Nke a nwere ike ịgụnye mgbatị ahụ ma ọ bụ mgbatị ahụ HIIT. Ụbọchị carb dị ala (Monday na Satọde) ga-agụnye mgbatị ahụ dị mfe na-agafeghị oke dị ka cardio ọkụ, ebe Sunday ga-abụ ụbọchị ezumike na mgbatị ahụ.
Un atụmatụ nri carbohydrate okirikiri
Ọ bụrụ na ị nọlarị na nri ketogenic, mejuputa a oriri atụmatụ Carbohydrates cycle kwesịrị ịdị mma nke ukwuu.
Soro nri ketogenic siri ike n'ụbọchị obere carb gị, na-akpakọba abụba dị mma, akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ, yana protein na-agafeghị oke.
N'ụbọchị oke carbohydrate gị, efere gị nwere ike ịgụnye nri osikapa agba aja aja, quinoa, poteto dị ụtọ, ma ọ bụ starch ọzọ.
Nke a bụ ihe nlele ụbọchị nwere ike ịdị ka, dabere na ebe ịnọ na okirikiri carb gị:
Ụbọchị carbohydrate dị elu : 162 grams nke carbohydrates
- Nri ụtụtụ: àkwá abụọ a kpụkọrọ akpụkọ (2 g) n'elu otu iko quinoa (38 g).
- Nri ehihie: Otu mkpụrụ vaịn (41g), apata ụkwụ ọkụkọ abụọ a ṅara n'ọkụ (0g), asparagus (5g).
- Nri nri mgbe mgbatị ahụ gasịrị: Protein ịma jijiji, ọkara banana (37 g) na ice cubes.
- Nri abalị: otu iko quinoa (28 g), akwụkwọ nri esiri esi (8 g) na anụ ezi (0 g).
Ụbọchị nke obere carb : 23.4 carbohydrates
- Nri ụtụtụ: 2 pancakes protein chocolate (0 carbohydrates net).
- Nri ehihie: keto taco salad (7 carbohydrates net).
- Nri tupu ọzụzụ: okpukpu atọ chocolate ịma jijiji (4 carbohydrates net).
- Nri abalị: 2 servings nke soseji na ose (10 carbohydrates net).
- Deza: ube oyibo brownie Carbohydrates net (2,4 net)
Ịgba ígwè Carb nwere ike inyere gị aka na ebumnuche nri ketogenic gị
Usoro nke carbohydrate gụnyere ịkwaga n'etiti oge mgbe ị na-eri nnukwu carbohydrates na obere carbohydrates. A"okirikiriEnyere nwere ike ịdịru otu izu ruo otu afọ.
Usoro carbohydrate na-ewu ewu na ndị na-eme egwuregwu na ndị na-eri nri nwere obere carbohydrate. Ndị mmadụ kpaliri ịnwale ịgba ígwè carbohydrate n'ozuzu ha na-achọ ịbawanye arụmọrụ egwuregwu, melite nhazi ahụ, ma ọ bụ mebie ibu ọnwụ stagnation.
Nri keto cyclical bụ ụdị ịgba ígwè carbohydrate, nke ndị na-eri nri keto na-eri nnukwu carbohydrates maka ụbọchị 1-2 n'izu. Iji mụtakwuo maka ma ERC nwere ike ịbara gị uru, lelee nke a Ntuziaka zuru oke maka nri Ketogenic cyclical na otu esi eso ya.