Ukutya kwe-keto kuthintela ukuthathwa kwekhabhohayidrethi ngelixa unyusa ukuthathwa kwamafutha ukutshintshela umzimba wakho kwindawo yokutshisa amanqatha (ketosis). Kubantu abaninzi, oku kuthetha ukutya Iigrama ezingama-20 zee-carbohydrate okanye ngaphantsi ngosuku. Abanye, nangona kunjalo, babonakala bexhamla ngokutya izixa eziphezulu zecarbohydrates ngamaxesha athile. Oku kwaziwa ngokuba ngumjikelo wecarbohydrate..
Ngelixa kunokubonakala kungathandekiyo, abanye abantu bafumanisa ukuba umjikelo we-carb usebenza ngcono kunokuba ungaguquguquki kwaye uthintele kakhulu ukutya kwakho kwe-carb.
Ukuhla ukusinda, ukulahleka kwamafutha kunye nokusebenza kwezemidlalo eziphuculweyo zichazwe ngeenzuzo zomjikelezo we-carbohydrate. Okulandelayo, uya kufunda ukuba "umjikeloUkutya kwakho kwe-carb, isayensi emva kwayo, kunye nokuba le ndlela ikhethekileyo yokutya kwe-ketogenic inokuxhasa iinjongo zakho.
Isiqulatho
Yintoni umjikelo wecarbohydrate?
Umgaqo osisiseko womjikelo wecarbohydrate kukutshintsha indlela otya ngayo icarbohydrates ngeveki, inyanga okanye unyaka. Isixa se-carbohydrates oyidlayo ngeli xesha siya kuhluka ngokusekelwe kukwakheka komzimba wakho, inqanaba lomsebenzi, kunye neenjongo zakho zempilo.
Umjikelo we-carb uthandwa ngabantu abalandela ukutya okuphantsi kwe-carb njengokutya kwe-ketogenic. Abantu banokukhetha ukujikeleza icarbohydrates ngezizathu ezininzi, kubandakanya:
- Ubunzima okanye iinjongo zokunciphisa amafutha: Abantu abaninzi banqanda iicarbohydrates zabo ukuba banciphise umzimba kwaye baphinde babuyisele iicarbohydrates ukuvuselela ukukhula kwezihlunu. Yiba nepesenti ephezulu yobunzima bezihlunu ngekhilogram yobunzima bomzimba inokuphucula imetabolism, ekhokelela ekulahlekeni kobunzima obungakumbi.
- Iinjongo zoqeqesho: Kwabo balandela inkqubo yoqeqesho olungqongqo kwindawo yokuzivocavoca, ukutshintshiselana phakathi kweentsuku ze-carb ephezulu kunye neentsuku ezisezantsi ze-carb kunokuphucula ukusebenza kakuhle kokusebenza kwakho. Ekubeni uqeqesho lufuna ukubuyiselwa okwaneleyo kweevenkile ze-muscle glycogen, sebenzisa i-carbohydrates ngaphambi okanye emva kokuzivocavoca inokunceda ngoqeqesho kunye nokuchacha.
- Ukoyisa umqobo: Xa ulandela ukutya kwe-keto, akuqhelekanga ukufumana ukwehla kobunzima bokuqala, kulandele inkqubela emileyo malunga neenyanga ezintandathu. Ngamanye amaxesha, xa behamba kumjikelo ophezulu we-carb, abantu banokuyothusa imetabolism yabo, ngaloo ndlela bephula "Ukuma".
Ngaba i-carb cycling ifana ne-cyclical ketogenic diet?
I-cyclical keto diet (CKD) Yindlela yebhayisikile ye-carbohydrate, kodwa ukuhamba ngebhayisikile ye-carbohydrate akuthethi ukuba ulandela i-cyclical keto diet.
Ukutya kwe-cyclical ketogenic kukutya ukutya okuqhelekileyo kwe-keto (SKD) iintsuku ezintlanu ukuya kwezintandathu ngeveki. Kwiintsuku ezishiyekileyo zeveki, uya kudla izixa eziphezulu zecarbohydrates. Umjikelo we-carb, ngakolunye uhlangothi, unokuhlala iiveki okanye iinyanga.
Ukutya kwe-carbohydrate ye-cyclical kunye ne-cyclical ketogenic yokutya kuneenjongo ezifanayo. Abanye abagijimi bakhetha ukulandela i-CKD ukuze bazalise iivenkile zabo ze-glycogen emva kweeseshoni zoqeqesho ezinzulu.
Ngamanye amazwi, baginya ngabom izixa ezikhulu zecarbohydrates, nokuba oko kubakhupha kwi-ketosis, ukunyusa amanqanaba eglucose yegazi ngeentsuku zoqeqesho oluqatha. Oku kubavumela ukuba bazalise amanqanaba abo e-glycogen emva kokuzivocavoca, ukuvumela imisipha yakho ukuba iphile.
Iinzuzo zempilo ze umjikelo de iicarbohydrate
Kukho izifundo ezilinganiselweyo ezinxulumene ngqo nokusebenza kweecarbohydrates zokuhamba ibhayisekile. Nangona kunjalo, izifundo ezinxulumeneyo malunga neendlela zoqeqesho, imetabolism, kunye neehomoni zixhasa ithiyori emva komjikelo wecarbohydrate.
Ngokuphathelele indlela ezichaphazela ngayo iihomoni
Ukutya izixa ezikhulu zecarbohydrates kangangeentsuku ezininzi kuya konyusa ihomoni yakho ye-anabolic i-testosterone kunye ne-insulin njengoko kunokubonwa Esi studio kwaye nangaphakathi esi esinye isifundo.
I-Testosterone yaziwa kakhulu ngendima yayo kwi ukwanda kwezihlunu ngokwandisa i-muscle synthesis.
Ngeli xesha, ukonyusa amanqanaba e-insulin kuya kunceda ukuzalisa iivenkile zakho ze-glycogen, nto leyo enceda izihlunu zakho ukuba zizilungise ngokwazo emva kokwenza umthambo.
Inokuphucula ukukhula kwemisipha
Abantu abaninzi abanomdla kwi umjikelo wecarbohydrate banenye umthambo ngqongqo. Uphononongo lubonisa ukuba ukusebenza kwezemidlalo kuyaphucuka emva kwesigaba "sokulayisha i-carb"..
Olunye uphononongo lubonisa ukuba iicarbohydrates zinokunceda ukwakha nokulungisa izihlunu emva kokuzilolonga, eya kuthi emva koko iholele ekukhuleni kwezihlunu.
Nangona kunjalo, Izifundo eziphikisanayo zibonisa iintsuku zokulayishwa kwe-carb azikho imfuneko yokwakha izihlunu, Nangona kuza ukutya kweeprotheni yanele.
Mhlawumbi kukunceda unciphise umzimba
Abakhuseli a isicwangciso somjikelezo wecarbohydrate Bathi ekubeni umjikelo wecarbohydrates ubonakala ulawula iihomoni zakho, uvuselela ukukhula kwezihlunu, kwaye uncede ukuba uchache ngokukhawuleza kwimithambo, kufuneka ke unciphise umzimba.
Nangona kukho ubungqina obucacileyo bale nkcazo-bungcali, oku akuzange kungqinwe yinzululwazi.
Indlela yokuphumeza i umjikelo wecarbohydrate
Ungajikeleza iicarbohydrates zakho kanye ngeveki, kanye ngenyanga, okanye ngexesha elithile lonyaka. Ukuba ungumdlali, umzekelo, unokukhetha ukutya amanani aphezulu e-carbohydrates ngexesha lokhuphiswano.
Kwelinye icala, ukuba uzilolonga kakhulu impelaveki kwaye ugqibezele ukusebenza nzima okumbini, unokukhetha ukutya iikhabhu ezininzi ngezo ntsuku.
Ngokungafaniyo ne-cyclical keto diet, apho ukuthathwa kwe-carbohydrate kuya konyuka ngokumangalisayo ukuya kweentsuku ezimbini ngeveki, ukuhamba ngebhayisikile ye-carbohydrate ngokubanzi kubandakanya ukunyuka ngokuthe ngcembe kunye nokunciphisa ukutya kwe-carbohydrate.
Ukuba uphumeza umjikelo we-carb ephezulu veki nganye, ixesha leentsuku ezisixhenxe linokubonakala ngolu hlobo:
- NgoMvulo: Iigrama ezi-30 zeecarbohydrate.
- NgoLwesibini: Iigrama ezi-100 zeecarbohydrate.
- NgoLwesithathu: Iigrama ezi-150 zeecarbohydrate.
- Lwesine: Iigrama ezi-125 zeecarbohydrate.
- NgoLwesihlanu: Iigrama ezi-75 zeecarbohydrate.
- NgoMgqibelo: Iigrama ezi-50 zeecarbohydrate.
- Cawe: Iigrama ezi-50 zeecarbohydrate.
Ngeli xesha, embindini weveki (uLwesithathu) iya kuba lolona suku lwakho loqeqesho luqatha kwindawo yokuzivocavoca. Oku kunokubandakanya ukwakha umzimba okanye ukuzilolonga kwe-HIIT. Iintsuku ze-carb ephantsi (ngoMvulo nangoMgqibelo) ziya kubandakanya ukumodareyitha okulula ukumodareyitha okufana ne-cardio elula, ngelixa iCawa iya kuba lusuku lokuphuma kwindawo yokuzivocavoca.
Un isicwangciso sokutya umjikelo wecarbohydrate
Ukuba sele ukwisidlo se-ketogenic, sebenzisa a isicwangciso sokutya Umjikelo wecarbohydrates kufuneka uqonde ngqo.
Landela ukutya okungqongqo kwe-ketogenic kwiintsuku zakho ezisezantsi ze-carb, ukugcina amanqatha asempilweni, imifuno enamagqabi aluhlaza, kunye nesixa esiphakathi seprotheyini.
Kwiintsuku zakho eziphakamileyo ze-carb, ipleyiti yakho inokubandakanya irayisi emdaka, iquinoa, iitapile, okanye esinye isitashi.
Nantsi into enokuthi isampula yesampulu ibonakale, kuxhomekeke apho ukhoyo kumjikelo wakho we-carb:
Usuku lwe-carb ephezulu : 162 iigram zecarbohydrates
- Isidlo sakusasa: amaqanda amabini aqhuqhiweyo (2 g) phezu kwekomityi yequinoa (38 g).
- Isidlo sasemini: Ukugalelwa kweediliya (41g), amathanga amabini enkukhu eqhotsiweyo (0g), iasparagus (5g).
- I-snack yasemva kokujima: Iiprotheyini zixubha, isiqingatha sebhanana (37 g) kunye ne-ice cubes.
- Ukutya isidlo sangokuhlwa: ikomityi yequinoa (28 g), imifuno ehlutshiweyo (8 g) kunye nenyama yengulube (0 g).
Usuku lwe-carb ephantsi : 23.4 net carbs
- Isidlo sakusasa: Iipancakes ezi-2 zeeprotheyini zetshokolethi (0 carbs net).
- Isidlo sasemini: keto taco isaladi (7 carbs net).
- I-snack ngaphambi koqeqesho: kathathu itshokholethi shake (4 carbs net).
- Ukutya isidlo sangokuhlwa: I-2 servings ye-sausage kunye nepepper (10 carbs net).
- IDessert: ivokhado brownie (2,4 i-net carbs)
Ukuhamba ngeCarb Cycling kunokukuNceda ngeNjongo zakho zokutya kwe-Ketogenic
Umjikelo wecarbohydrate ubandakanya ukuhamba phakathi kwamaxesha xa utya izixa ezikhulu zecarbohydrates kunye nezixa eziphantsi zeecarbohydrates. A"umjikeloUkunikezelwa kunokuhlala kwiveki ukuya kunyaka.
Umjikelo wecarbohydrates uthandwa kakhulu ngabadlali kunye nabo batya ukutya okune-carbohydrate ephantsi. Abantu abakhuthazwa ukuba bazame ukukhwela ibhayisekile ye-carbohydrate ngokubanzi bafuna ukwandisa ukusebenza kwezemidlalo, ukuphucula ukwakheka komzimba, okanye ukwaphula ukwehla kobunzima.
Ukutya kwe-cyclical keto yindlela yebhayisiki ye-carbohydrate, apho i-keto dieters idla inani elikhulu le-carbohydrates kwi-1-2 iintsuku ngeveki. Ukufunda ngakumbi malunga nokuba i-ERC ikulungele na, jonga oku Isikhokelo esipheleleyo kwi-Cyclical Ketogenic Diet nendlela yokuyilandela.