Zakudya za keto zimalepheretsa kudya kwa ma carbohydrate ndikuwonjezera mafuta kuti asinthe thupi lanu kukhala loyaka mafuta (ketosis). Kwa anthu ambiri, izi zikutanthauza kudya 20 magalamu a chakudya kapena zochepa patsiku. Ena, komabe, akuwoneka kuti amapindula chifukwa chodya kuchuluka kwa ma carbohydrate panthawi inayake. Izi zimadziwika kuti carbohydrate cycle..
Ngakhale zitha kuwoneka ngati zosagwirizana, anthu ena amapeza kuti kuzungulira kwa carb kumagwira ntchito bwino kuposa kuletsa mosalekeza komanso kuletsa kwambiri kudya kwanu.
Kuchepetsa thupi, kutaya mafuta komanso kuchita bwino kwamasewera kumanenedwa phindu la kayendedwe ka carbohydrate. Kenako, muphunzira kuchita "kuzunguliraKudya kwanu kwa carb, sayansi kumbuyo kwake, komanso ngati njira yeniyeni yazakudya za ketogenic ingathandizire zolinga zanu.
M'ndandanda wazopezekamo
Kodi ma carbohydrate cycle ndi chiyani?
Mfundo yofunika kwambiri pazakudya zama carbohydrate ndikusinthasintha momwe mumadyera mkati mwa sabata, mwezi kapena chaka. Kuchuluka kwa ma carbohydrate omwe mumadya panthawiyi kumasiyana malinga ndi momwe thupi lanu limapangidwira, kuchuluka kwa zochita zanu, komanso zolinga zanu zaumoyo.
Kuzungulira kwa carb kumatchuka ndi anthu omwe amatsatira zakudya zochepa zama carb monga zakudya za ketogenic. Anthu amatha kusankha kuyendetsa ma carbohydrate pazifukwa zambiri, kuphatikiza:
- Zolinga zowonda kapena kuchepetsa mafuta: Anthu ambiri amaletsa ma carbohydrate kuti achepetse thupi ndipo kenako amabwezeretsanso ma carbohydrate kuti alimbikitse kukula kwa minofu. Khalani ndi kuchuluka kwa minofu pa kilogalamu ya kulemera kwa thupi imatha kusintha kagayidwe kazakudya, zomwe zimapangitsa kuti muchepetse thupi.
- Zolinga zamaphunziro: Kwa iwo omwe amatsata pulogalamu yolimbitsa thupi yolimbitsa thupi, kusinthana pakati pa masiku okwera kwambiri ndi masiku otsika a carb kumatha kukulitsa luso lanu lolimbitsa thupi. Popeza kuphunzitsidwa kumafuna kubwezeretsedwa kokwanira kwa masitolo a glycogen a minofu, idyani chakudya chamafuta musanayambe kapena mutatha kuchita masewera olimbitsa thupi zingathandize pa maphunziro ndi kuchira.
- Kugonjetsa deadlock: Mukamatsatira zakudya za keto, sizachilendo kuwona kuchepa thupi koyamba, kutsatiridwa ndi kupita patsogolo kwa miyezi isanu ndi umodzi. Nthawi zina, podutsa mkombero wochuluka wa carb, anthu amatha kugwedeza kagayidwe kawo, motero amaphwanya "kusayenda".
Kodi kukwera njinga kwa carb ndikofanana ndi zakudya za cyclical ketogenic?
The cyclical keto diet (CKD) Ndi mtundu wa njinga zama carbohydrate, koma kuyendetsa njinga zama carbohydrate sikutanthauza kuti mukutsatira zakudya za cyclical keto.
Zakudya za cyclical ketogenic zikudya zakudya za keto (SKD) masiku asanu mpaka asanu ndi limodzi pa sabata. M'masiku otsala a sabata, mudzadya zakudya zambiri zama carbohydrate. Kuzungulira kwa carb, kumbali ina, kumatha kwa milungu kapena miyezi.
Zakudya zama cyclical carbohydrate komanso zakudya za cyclical ketogenic zili ndi zolinga zofanana. Ochita masewera ena amasankha kutsatira CKD kuti awonjezere masitolo awo a glycogen pambuyo pa maphunziro amphamvu.
Mwanjira ina, amamwa mwadala zakudya zambiri, ngakhale zitawatulutsa mu ketosis, kuti akweze kuchuluka kwa shuga m'magazi pamasiku ophunzitsidwa kwambiri. Izi zimawathandiza kuti abwezerenso milingo ya glycogen pambuyo pochita masewera olimbitsa thupi, kulola minofu yanu kuchira.
Ubwino wa thanzi la kuzungulira de chakudya
Pali maphunziro ochepa okhudzana mwachindunji ndi mphamvu yazakudya zama carbohydrate. Komabe, maphunziro okhudzana ndi njira zophunzitsira, kagayidwe kachakudya, ndi mahomoni amathandizira chiphunzitso chakumbuyo kwa carbohydrate.
Ponena za momwe amakhudzira mahomoni
Kudya zakudya zopatsa mphamvu zambiri kwa masiku angapo kumakulitsa mahomoni anu a anabolic testosterone ndi insulin monga momwe zikuwonekera mu Situdiyo iyi komanso mu phunziro lina ili.
Testosterone imadziwika bwino chifukwa cha ntchito yake kuchuluka kwa minofu powonjezera kaphatikizidwe ka minofu.
Pakadali pano, kuchuluka kwa insulin kumathandizira kubwezeretsanso masitolo anu a glycogen, zomwe zimathandiza minofu yanu kudzikonza yokha mukatha kuchita masewera olimbitsa thupi.
Ikhoza kupititsa patsogolo kukula kwa minofu
Anthu ambiri chidwi ndi carbohydrate kuzungulira ali ndi kuchita masewera olimbitsa thupi wolimba. Kafukufuku akuwonetsa kuti masewerawa amayenda bwino pambuyo pa gawo la "carb loading"..
Kafukufuku wina akuwonetsa kuti zakudya zopatsa mphamvu zimatha kuthandiza kumanganso ndi kukonzanso minofu mukatha kuchita masewera olimbitsa thupi, zomwe zidzatsogolera kukula kwa minofu.
Komabe, Kafukufuku wotsutsana akuwonetsa masiku odzaza carb sikofunikira kuti apange minofu, Malinga kudya mapuloteni zokwanira.
Mwina kukuthandizani kuchepetsa thupi
Oteteza a dongosolo lama carbohydrate Amanena kuti popeza kagayidwe kazakudya kazakudya kamaoneka kuti kakuwongolera mahomoni anu, kumathandizira kukula kwa minofu, komanso kukuthandizani kuti muchira msanga pakulimbitsa thupi, muyenera kuchepetsa thupi.
Ngakhale pali umboni wosatsutsika wa chiphunzitsochi, izi sizinatsimikizidwe ndi sayansi.
Momwe mungagwiritsire ntchito carbohydrate kuzungulira
Mutha kuzungulira chakudya chanu kamodzi pa sabata, kamodzi pamwezi, kapena panyengo inayake. Ngati ndinu wothamanga, mwachitsanzo, mungasankhe kudya zakudya zopatsa mphamvu zambiri panthawi ya mpikisano.
Kumbali ina, ngati mumachita masewera olimbitsa thupi kumapeto kwa sabata ndikumaliza masewera olimbitsa thupi awiri ovuta, mutha kusankha kudya ma carbs ambiri masiku amenewo.
Mosiyana ndi zakudya za cyclical keto, pomwe kudya kwa ma carbohydrate kumachulukitsa kwambiri tsiku limodzi kapena awiri pa sabata, kuyendetsa njinga zama carbohydrate nthawi zambiri kumaphatikizapo kuwonjezeka pang'onopang'ono ndikuchepetsa kudya kwa carbohydrate.
Ngati mumagwiritsa ntchito kuchuluka kwa carb cycle sabata iliyonse, nthawi ya masiku asanu ndi awiri ikhoza kuwoneka motere:
- Lolemba: 30 magalamu a chakudya.
- Lachiwiri: 100 magalamu a chakudya.
- Lachitatu: 150 magalamu a chakudya.
- Lachinayi: 125 magalamu a chakudya.
- Lachisanu: 75 magalamu a chakudya.
- Loweruka: 50 magalamu a chakudya.
- Lamlungu: 50 magalamu a chakudya.
Panthawiyi, pakati pa sabata (Lachitatu) lingakhalenso tsiku lanu lochita masewera olimbitsa thupi kwambiri. Izi zitha kuphatikiza kulimbitsa thupi kapena masewera olimbitsa thupi a HIIT. Masiku otsika a carb (Lolemba ndi Loweruka) angaphatikizepo zolimbitsa thupi zosavuta monga zopepuka za cardio, pomwe Lamlungu lingakhale tsiku lopuma ku masewera olimbitsa thupi.
Un ndondomeko ya chakudya carbohydrate kuzungulira
Ngati muli kale pazakudya za ketogenic, gwiritsani ntchito a dongosolo la kudya Zakudya zama carbohydrate ziyenera kukhala zowongoka bwino.
Tsatirani zakudya zokhwima za ketogenic pamasiku anu otsika kwambiri, kusungira mafuta athanzi, masamba obiriwira obiriwira, komanso kuchuluka kwa mapuloteni.
Pamasiku anu okwera kwambiri, mbale yanu ingaphatikizepo mpunga wofiirira, quinoa, mbatata, kapena wowuma wina.
Izi ndi zomwe tsiku lachitsanzo lingawonekere, kutengera komwe muli mumayendedwe anu a carb:
Tsiku lapamwamba la carb : 162 magalamu a chakudya
- Chakudya cham'mawa: mazira awiri opala (2 g) pa kapu ya quinoa (38 g).
- Chakudya chamadzulo: Mphesa (41g), ntchafu ziwiri za nkhuku zowotcha (0g), katsitsumzukwa (5g).
- Chakudya cham'mbuyo pambuyo polimbitsa thupi: Mapuloteni kugwedezeka, theka la nthochi (37 g) ndi ayezi cubes.
- Chakudya: kapu ya quinoa (28 g), masamba ophika (8 g) ndi nkhumba ya nkhumba (0 g).
Tsiku lochepa la carb : 23.4 net carbs
- Chakudya cham'mawa: 2 chokoleti chokoleti zikondamoyo (0 net carbs).
- Chakudya chamadzulo: saladi ya keto taco (7 net carbs).
- Zakudya zopatsa thanzi musanaphunzire: katatu chokoleti kugwedeza (4 net carbs).
- Chakudya: 2 magawo a soseji ndi tsabola (10 net carbs).
- Chakudya: avocado brownie (2,4 net carbs)
Carb Cycling Itha Kukuthandizani Ndi Zolinga Zanu Zazakudya za Ketogenic
Kuzungulira kwa ma carbohydrate kumaphatikizapo kusuntha pakati pa nthawi yomwe mumadya zakudya zopatsa mphamvu zambiri komanso zopatsa mphamvu zochepa. A"kuzunguliraKupatsidwa kumatha kuyambira sabata mpaka chaka.
Zakudya zama carbohydrate zimatchuka kwambiri ndi othamanga komanso omwe amadya zakudya zochepa zama carbohydrate. Anthu omwe amalimbikitsidwa kuyesa njinga zama carbohydrate nthawi zambiri amafuna kupititsa patsogolo masewera olimbitsa thupi, kukonza matupi awo, kapena kuswa masewera olimbitsa thupi. kuchepa kwapang'onopang'ono.
The cyclical keto zakudya ndi mtundu wa zimam'patsa njinga njinga, mmene keto dieters kudya wambirimbiri chakudya kwa masiku 1-2 pa sabata. Kuti mudziwe zambiri ngati ERC ingakhale yoyenera kwa inu, onani izi Upangiri Wathunthu pazakudya za Cyclical Ketogenic ndi momwe angachitsatire.