Kudya kwe keto kunorambidza kudya kwemakhahydrates uku uchiwedzera kudya kwemafuta kushandura muviri wako kuita mafuta-anopisa mamiriro (ketosis). Kune vanhu vakawanda, izvi zvinoreva kudya 20 gramu emakabhohaidhiretsi kana zvishoma pazuva. Vamwe, zvisinei, vanoita sevanobatsirwa nekudya huwandu hwakawanda hwemakhahydrates panguva dzakatarwa dzenguva. Izvi zvinozivikanwa se carbohydrate cycle..
Kunyangwe zvingaite sezvisingaite, vamwe vanhu vanoona kuti kutenderera kwecarb kunoshanda zvirinani pane kugara uye kurambidza zvakanyanya kudya kwako kwecarb.
Kuonda, kurasikirwa kwemafuta uye kuvandudzwa kwemitambo yemitambo inonzi mabhenefiti eiyo carbohydrate cycle. Tevere, iwe uchadzidza maitiro "cycleYako carb yekudya, sainzi kuseri kwayo, uye kana iyi chaiyo nzira yekudya ketogenic inogona kutsigira zvinangwa zvako.
Zviri Mukati
Chii chinonzi carbohydrate cycle?
Musimboti weiyo carbohydrate kutenderera ndeyekusiyanisa kudya kwako kwecarbohydrate mukati mevhiki, mwedzi kana gore. Huwandu hwemakabhohaidhiretsi aunodya panguva ino huchasiyana zvichienderana nekuumbwa kwemuviri wako, danho rekuita, uye zvinangwa zvehutano hwako.
Iyo carb cycle inofarirwa nevanhu vanotevera yakaderera carb kudya senge ketogenic kudya. Vanhu vanogona kusarudza kutenderera macarbohydrates nekuda kwezvikonzero zvakawanda, kusanganisira:
- Huremu kana mafuta ekurasikirwa zvinangwa: Vanhu vazhinji vanoganhurira macarbohydrates avo kuti aderedze uremu uye vozounzazve macarbohydrates kuti akurudzire kukura kwetsandanyama. Iva nechikamu chepamusoro chehuremu hwemhasuru pakg yehuremu hwemuviri inogona kuvandudza metabolism, zvichiita kuti uwedzere kurasikirwa.
- Zvinangwa zvekudzidzisa: Kune avo vanotevera chirongwa chakaomarara chekudzidzisa panzvimbo yekurovedza muviri, kushandurana pakati pemazuva akakwira carb uye neakaderera carb mazuva anogona kuvandudza kushanda kwekushanda kwako. Sezvo kudzidziswa kunoda kudzoreredzwa kwakakwana kwezvitoro zvemusuru glycogen, shandisa makabhohaidhiretsi musati kana mushure mekurovedza muviri inogona kubatsira nekudzidziswa uye kupora.
- Kukunda dhizaini: Kana uchitevera kudya kwe keto, hazvishamisi kuti uwane kurasikirwa kwekutanga uremu, zvichiteverwa nekuenderera mberi kwakamira kwemwedzi mitanhatu. Dzimwe nguva, kana uchipfuura nepamusoro-soro kutenderera, vanhu vanogona kuvhundutsa metabolism yavo, nekudaro vachityora yavo "kudzikira".
Ko iyo carb bhasikoro yakafanana neye cyclical ketogenic kudya?
Iyo cyclical keto kudya (CKD) Icho chimiro che carbohydrate bhasikoro, asi carbohydrate bhasikoro hazvireve hazvo kuti uri kutevera cyclical keto kudya.
The cyclical ketogenic diet is eating a standard keto diet (SKD) mazuva mashanu kusvika matanhatu pasvondo. Pamazuva asara evhiki, iwe uchadya huwandu hwakawanda hwemakhahydrates. A carb cycle, kune rumwe rutivi, inogona kugara kwemavhiki kana kunyange mwedzi.
A cyclical carbohydrate diet uye cyclical ketogenic diet ine zvinangwa zvakafanana. Vamwe vatambi vanosarudza kutevera CKD kuti vadzore zvitoro zvavo zveglycogen mushure mekudzidziswa kwakanyanya.
Mune mamwe mazwi, vanodya nemaune akawanda emakabhohaidhiretsi, kunyangwe izvo zvichivaburitsa mu ketosis, kukwidza mazinga eglucose yeropa mukati memazuva ekudzidziswa kwakanyanya. Izvi zvinovabvumira kuzadza mazinga eglycogen mushure mekuita maekisesaizi, kubvumira tsandanyama dzako kupora.
Utano hunobatsira hwe kutenderera de makabhohaidhiretsi
Pane zvidzidzo zvishoma zvine chekuita zvakananga nekubudirira kwekuchovha macarbohydrates. Nekudaro, zvidzidzo zvine hukama pamusoro pemaitiro ekudzidzisa, metabolism, uye mahomoni anotsigira dzidziso yekuseri kwecarbohydrate kutenderera.
Nezve mabatiro avanoita mahormone
Kudya huwandu hwakawanda hwemakhahydrates kwemazuva akati wandei kuchawedzera yako anabolic mahomoni testosterone uye insulin sezvinoonekwa mu Iyi studio uye zvakare chimwe chidzidzo ichi.
Testosterone inonyatsozivikanwa nebasa rayo mu yakawedzera tsandanyama nekuwedzera tsandanyama synthesis.
Zvichakadaro, kuwedzera insulin mazinga kuchabatsira kuzadza zvitoro zveglycogen, izvo zvinobatsira tsandanyama dzako kuzvigadzirisa pachadzo mushure mekuita maekisesaizi.
Inogona kuvandudza kukura kwemhasuru
Vanhu vazhinji vanofarira mu carbohydrate kutenderera vane imwe kurovedzera muviri rigorous. Zvidzidzo zvinoratidza kuti kuita kwemitambo kunovandudza mushure mechikamu che "carb loading"..
Zvimwe zvidzidzo zvinoratidza kuti makabhohaidhiretsi anogona kubatsira kuvaka patsva nekugadzirisa tsandanyama mushure mekurovedza muviri, izvo zvinozoita kuti tsandanyama ikure.
Zvisinei, Zvidzidzo zvinopokana zvinoratidza mazuva ekurodha carb haafanirwe kuvaka tsandanyama, chero paine mapuroteni kudya kukwana.
Zvichida kukubatsira kuderedza uremu
Vanodzivirira a chirongwa che carbohydrate cycle Vanopikisa kuti sezvo kutenderera kwecarbohydrates kuchiita senge kuri kudzora mahormone ako, kumutsa mhasuru kukura, uye kukubatsira kupora nekukurumidza kubva mukurovedza muviri, saka unofanirwa kuonda.
Kunyange paine humbowo hwedzidziso iyi, izvi hazvina kuratidzwa nesainzi.
Nzira yekushandisa sei carbohydrate kutenderera
Unogona kutenderedza makabhohaidhiretsi ako kamwe chete pasvondo, kamwe chete pamwedzi, kana panguva yakatarwa. Kana iwe uri mumhanyi, semuenzaniso, unogona kusarudza kudya yakakwira macarbohydrates panguva yemakwikwi mwaka.
Kune rimwe divi, kana iwe ukadzidzira nesimba pakupera kwesvondo uye ukapedzisa maviri anoshamisa maekisesaizi anonetsa, unogona kusarudza kudya akawanda carbs pamazuva iwayo.
Kusiyana neiyo cyclical keto kudya, uko kudya kwemakhahydrates kuchawedzera zvinoshamisa zuva rimwe kusvika maviri pasvondo, carbohydrate bhasikoro kazhinji inosanganisira kuwedzera zvishoma nezvishoma uye kuderera kwecarbohydrate kudya.
Kana iwe ukashandisa yakakwira carb kutenderera svondo rega rega, nguva yemazuva manomwe inogona kutaridzika seizvi:
- Muvhuro: 30 gramu yemakabohydrate.
- Chipiri: 100 gramu yemakabohydrate.
- Chitatu: 150 gramu yemakabohydrate.
- China: 125 gramu yemakabohydrate.
- Chishanu: 75 gramu yemakabohydrate.
- Mugovera: 50 gramu yemakabohydrate.
- Svondo: 50 gramu yemakabohydrate.
Panguva ino, pakati pevhiki (Chitatu) raizovawo zuva rako rakanyanyisa rekudzidzira mujimu. Izvi zvinogona kusanganisira kuvaka muviri kana HIIT kurovedza muviri. Low carb mazuva (Muvhuro neMugovera) zvinosanganisira nyore kuita mwero kurovedza muviri sechiedza cardio, nepo Svondo raizove zuva rekubva kugym.
Un chirongwa chekudya carbohydrate kutenderera
Kana iwe uchitova pane ketogenic kudya, shandisa a kudya chirongwa Cycle carbohydrates inofanirwa kuve yakatwasuka.
Tevedzera kuomarara kwekudya kwe ketogenic pamazuva ako akaderera e-carb, kuunganidza mafuta ane hutano, miriwo yemashizha egirinhi, uye huwandu hwepakati hweprotein.
Pamazuva ako e-high carb, ndiro yako inogona kusanganisira kushandiswa kwemupunga webrown, quinoa, mbatatisi, kana imwe starch.
Hezvino izvo zuva remuenzaniso rinogona kutaridzika, zvichienderana nekuti uri kupi mu carb cycle yako:
High carb zuva : 162 magiramu emacarbohydrates
- Chirafu: mazai maviri akakweshwa (2 g) pamusoro pekapu yequinoa (38 g).
- Kudya: Kudyiwa kwemazambiringa (41g), zvidya zviviri zvehuku (0g), asparagus (5g).
- Snack yepashure pekurovedza muviri: Mapuroteni anodedera, hafu yebhanana (37 g) uye ice cubes.
- Kudya: mukombe wequinoa (28 g), miriwo yakabikwa (8 g) uye nyama yenguruve (0 g).
Low carb zuva : 23.4 net carbs
- Chirafu: 2 chocolate protein pancakes (0 net carbs).
- Kudya: keto taco saladi (7 net carbs).
- Snack usati wadzidziswa: katatu chokoreti kuzunungusa (4 net carbs).
- Kudya: 2 servings yesoseji uye mhiripiri (10 net carbs).
- Dessert: avocado brownie (2,4 net carbs)
Carb Cycling Inogona Kukubatsira Nezvako Ketogenic Diet Zvinangwa
Kutenderera kwecarbohydrates kunosanganisira kufamba pakati penguva apo iwe unodya yakawanda yemacarbohydrates uye yakaderera huwandu hwemakhahydrates. A"kutendereraKupiwa kunogona kubva pavhiki kusvika pagore.
Iyo carbohydrate cycle inofarirwa nevamhanyi nevaya vari pakudya kwakaderera-carbohydrate. Vanhu vanokurudzirwa kuedza bhasikoro kabhohaidhiretsi vanowanzotsvaga kuwedzera kutamba kwemitambo, kuvandudza kuumbwa kwemuviri, kana kutyora kuora kurasikirwa.
The cyclical keto diet imhando ye carbohydrate cycling, umo keto dieters inodya yakawanda yemakhahydrates kwemazuva 1-2 pavhiki. Kuti udzidze zvakawanda nezve ERC ingave yakakunakira iwe, tarisa izvi Complete Guide kune Cyclical Ketogenic Diet uye kuti ungaitevera sei.