Ukudla kwe-keto kuvimbela ukuthathwa kwe-carbohydrate ngenkathi kukhulisa ukudla kwamafutha ukuze kuguqule umzimba wakho ube sesimweni sokushiswa kwamafutha (ketosis). Kubantu abaningi, lokhu kusho ukudla 20 amagremu ama-carbohydrate noma ngaphansi ngosuku. Abanye, nokho, babonakala bezuza ngokudla amanani aphezulu ama-carbohydrate ngezikhathi ezithile. Lokhu kwaziwa ngokuthi umjikelezo wama-carbohydrate..
Nakuba kungase kubonakale kungenangqondo, abanye abantu bathola ukuthi umjikelezo we-carb usebenza kangcono kunokukhawulela ngokungaguquki nangokuphawulekayo ukudla kwakho kwe-carb.
Ukwehla kwesisindo, ukulahlekelwa amafutha kanye nokusebenza okuthuthukisiwe kwezemidlalo kuyizinzuzo ezibikiwe zomjikelezo wama-carbohydrate. Okulandelayo, uzofunda ukwenza “umjikelezoUkudla kwakho kwe-carb, isayensi ngemuva kwakho, nokuthi le ndlela ethile yokudla kwe-ketogenic ingasekela izinhloso zakho.
Okuqukethwe
Uyini umjikelezo wama-carbohydrate?
Umgomo oyisisekelo womjikelezo wamacarbohydrate wukushintsha indlela odla ngayo ama-carbohydrate phakathi nesonto, inyanga noma unyaka. Inani lama-carbohydrate owadlayo ngalesi sikhathi lizohluka ngokuya ngokwakheka komzimba wakho, izinga lomsebenzi, kanye nemigomo yakho yezempilo.
Umjikelezo we-carb uthandwa ngabantu abalandela ukudla okuphansi kwe-carb njengokudla kwe-ketogenic. Abantu bangakhetha ukujikeleza ama-carbohydrate abo ngezizathu eziningi, okuhlanganisa:
- Izinhloso zokulahlekelwa isisindo noma amafutha: Abantu abaningi bakhawulela ama-carbohydrate abo ukuze behlise isisindo bese bebuyisela kabusha ama-carbohydrate ukuze bakhuthaze ukukhula kwemisipha. Yiba nephesenti eliphezulu lesisindo somzimba ngekhilogremu ngayinye yesisindo somzimba ingathuthukisa imetabolism, okuholela ekulahlekelweni kwesisindo okwengeziwe.
- Imigomo yokuqeqesha: Kulabo abalandela uhlelo lokuqeqesha oluqinile ejimini, ukushintshanisa izinsuku ze-carbohydrate eningi kanye nezinsuku eziphansi ze-carb kungathuthukisa ukusebenza kahle kokujima kwakho. Njengoba ukuqeqeshwa kudinga ukubuyiselwa okwanele kwezitolo ze-muscle glycogen, dla ama-carbohydrate ngaphambi noma ngemva kokuzivocavoca kungasiza ngokuqeqeshwa nokululama.
- Ukunqoba i-deadlock: Lapho ulandela ukudla kwe-keto, akuvamile ukuzwa ukuncipha kwesisindo sokuqala, kulandelwa inqubekelaphambili emile cishe izinyanga eziyisithupha. Kwesinye isikhathi, lapho bedlula kumjikelezo we-carb ephezulu, abantu bangashaqisa imetabolism yabo, ngaleyo ndlela bephule "ukuzuma".
Ingabe i-carb cycling iyafana ne-cyclical ketogenic diet?
I-cyclical keto diet (CKD) Kuwuhlobo lokuhamba ngebhayisikili lokudla ama-carbohydrate, kodwa ukuhamba ngebhayisikili nge-carbohydrate akusho ukuthi ulandela ukudla kwe-keto ye-cyclical.
I-cyclical ketogenic diet idla ukudla okujwayelekile kwe-keto (SKD) izinsuku ezinhlanu kuya kweziyisithupha ngesonto. Ezinsukwini ezisele zesonto, uzodla amanani aphezulu ama-carbohydrate. Umjikelezo we-carb, ngakolunye uhlangothi, ungahlala amasonto noma ngisho nezinyanga.
Ukudla okunama-carbohydrate okujikeleza kanye nokudla kwe-cyclical ketogenic kunezinhloso ezifanayo. Abanye abasubathi bakhetha ukulandela i-CKD ukuze bagcwalise izitolo zabo ze-glycogen ngemuva kwezikhathi zokuqeqesha eziqinile.
Ngamanye amazwi, badla ngamabomu amanani amakhulu ama-carbohydrate, ngisho noma lokho kubakhipha ku-ketosis, ukuze bakhuphule amazinga kashukela egazini phakathi nezinsuku zokuqeqeshwa okukhulu. Lokhu kubavumela ukuthi babuyise amazinga abo e-glycogen ngemuva kokuzivocavoca, ukuvumela imisipha yakho ilulame.
Izinzuzo zezempilo ze umjikelezo de carbohydrate
Kukhona izifundo ezilinganiselwe ezihlobene ngqo nokusebenza kwama-carbohydrates ngamabhayisikili. Kodwa-ke, izifundo ezihlobene namasu okuqeqesha, i-metabolism, namahomoni zisekela ithiyori ngemuva komjikelezo wama-carbohydrate.
Ngokuphathelene nokuthi ziwathinta kanjani ama-hormone
Ukudla inani elikhulu lama-carbohydrate izinsuku ezimbalwa kuzokhulisa amahomoni akho e-anabolic testosterone kanye ne-insulin njengoba kungabonwa Lesi situdiyo futhi futhi lesi esinye isifundo.
I-Testosterone yaziwa kakhulu ngendima yayo ku- ukwanda kwemisipha ngokwandisa ukuhlanganiswa kwemisipha.
Ngaleso sikhathi, ukwanda kwamazinga e-insulin kuzosiza ukugcwalisa izitolo zakho ze-glycogen, esiza imisipha yakho ukuzilungisa ngemva kokuzivocavoca.
Ingathuthukisa ukukhula kwemisipha
Abantu abaningi abanentshisekelo ku- umjikelezo we-carbohydrate banayo a ukuzivocavoca umzimba eqinile. Ucwaningo lukhombisa ukuthi ukusebenza kwezemidlalo kuyathuthuka ngemuva kwesigaba "sokulayisha i-carb"..
Olunye ucwaningo lubonisa ukuthi ama-carbohydrate angasiza ekwakheni kabusha futhi alungise imisipha ngemva kokuzivocavoca, okuzobe sekuholela ekukhuleni kwemisipha.
Nokho, Izifundo ezingqubuzanayo zibonisa izinsuku zokulayisha i-carb azidingekile ukwakha imisipha, inkani nje ukudla kwamaprotheni kwanele.
Kungenzeka ukukusiza ulahlekelwe isisindo
Abavikeli be-a uhlelo lokujikeleza kwe-carbohydrate Baphikisa ngokuthi njengoba umjikelezo wamacarbohydrate ubonakala ulawula amahomoni akho, ushukumisa ukukhula kwemisipha, futhi ukusize ululame ngokushesha ngemva kokujima, ngakho-ke kufanele wehlise isisindo.
Nakuba kunobufakazi be-anecdotal balo mbono, lokhu akuzange kufakazelwe isayensi.
Indlela yokuqalisa i- umjikelezo we-carbohydrate
Ungakwazi ukujikelezisa ama-carbohydrate akho kanye ngesonto, kanye ngenyanga, noma ngesikhathi esithile sonyaka. Uma ungumdlali, isibonelo, ungakhetha ukudla amanani aphezulu amakhabhohayidrethi ngesikhathi somncintiswano.
Ngakolunye uhlangothi, uma uziqeqesha kanzima ngempelasonto futhi uqedele ukujima okubili okuyinselele ngendlela emangalisayo, ungakhetha ukudla ama-carbs amaningi ngalezo zinsuku.
Ngokungafani ne-cyclical keto diet, lapho ukudla okunama-carbohydrate kuzokwandisa kakhulu usuku olulodwa kuya kwezimbili ngeviki, ukuhamba ngebhayisikili nge-carbohydrate ngokuvamile kuhilela ukwanda kancane kancane kanye nokunciphisa ukudla kwama-carbohydrate.
Uma usebenzisa umjikelezo we-carb ephezulu isonto ngalinye, isikhathi sezinsuku eziyisikhombisa singabukeka kanje:
- UMsombuluko: 30 amagremu ama-carbohydrate.
- NgoLwesibili: 100 amagremu ama-carbohydrate.
- NgoLwesithathu: 150 amagremu ama-carbohydrate.
- NgoLwesine: 125 amagremu ama-carbohydrate.
- NgoLwesihlanu: 75 amagremu ama-carbohydrate.
- NgoMgqibelo: 50 amagremu ama-carbohydrate.
- NgeSonto: 50 amagremu ama-carbohydrate.
Ngalesi sikhathi, maphakathi nesonto (uLwesithathu) futhi kuzoba usuku lwakho lokuqeqesha oluqine kakhulu ejimini. Lokhu kungafaka ukwakhiwa komzimba noma ukujima kwe-HIIT. Izinsuku ze-carb ephansi (ngoMsombuluko nangoMgqibelo) zizofaka ukuvivinya umzimba okulula kokulinganisela okufana ne-cardio elula, kuyilapho iSonto lizoba usuku lokuphumula ejimini.
Un uhlelo lokudla umjikelezo we-carbohydrate
Uma usuvele usokudla kwe-ketogenic, sebenzisa a uhlelo lokudla Ama-carbohydrate omjikelezo kufanele aqonde kakhulu.
Landela ukudla okuqinile kwe-ketogenic ngezinsuku zakho eziphansi ze-carb, ukonga amafutha anempilo, imifino enamahlamvu aluhlaza, kanye nenani elilinganiselwe lamaprotheni.
Ezinsukwini zakho eziphakeme ze-carb, ipuleti lakho lingabandakanya ukuphakelwa kwerayisi elinsundu, i-quinoa, ubhatata, noma esinye isitashi.
Nakhu ukuthi usuku lwesampula lungabukeka kanjani, kuye ngokuthi ukuphi kumjikelezo wakho we-carb:
Usuku lwe-carbohydrate ephezulu : 162 amagremu ama-carbohydrate
- Ukudla kwasekuseni: amaqanda amabili aphehliwe (2 g) phezu kwenkomishi ye-quinoa (38 g).
- Usuku lokudla: Ukuphakelwa kwamagilebhisi (41g), amathanga amabili enkukhu egazingiwe (0g), i-asparagus (5g).
- I-snack yangemva kokujima: Amaprotheni Shake, uhafu kabhanana (37 g) nama-ice cubes.
- Dinner: inkomishi yequinoa (28 g), imifino egayiwe (8 g) kanye nenyama yengulube (0 g).
Usuku lwe-carb ephansi : 23.4 inet carbs
- Ukudla kwasekuseni: 2 ama-pancake amaprotheni we-chocolate (0 net carbs).
- Usuku lokudla: isaladi ye-keto taco (7 net carbs).
- I-snack ngaphambi kokuqeqeshwa: kathathu ushokoledi shake (4 net carbs).
- Dinner: 2 ama-sausage kanye nopelepele (10 net carbs).
- Uphudingi: ukwatapheya brownie (2,4 inet carbs)
I-Carb Cycling Ingase Ikusize Ngezinjongo Zakho Zokudla Kwe-Ketogenic
Umjikelezo wama-carbohydrate ubandakanya ukuhamba phakathi kwezikhathi lapho udla amanani amaningi ama-carbohydrates kanye namanani aphansi ama-carbohydrates. A"umjikelezoUkunikezwa kungathatha isonto kuya onyakeni.
Umjikelezo wama-carbohydrate uthandwa ngabasubathi nalabo abadla ukudla okune-carbohydrate ephansi. Abantu abagqugquzelwa ukuthi bazame ukugibela ibhayisikili nge-carbohydrate ngokuvamile bafuna ukukhulisa ukusebenza kahle kwezemidlalo, ukuthuthukisa ukwakheka komzimba, noma ukwephula ukuncipha kwesisindo.
I-cyclical keto diet iwuhlobo lwe-carbohydrate cycling, lapho i-keto dieters idla amanani amaningi ama-carbohydrates izinsuku ezingu-1-2 ngesonto. Ukuze ufunde kabanzi mayelana nokuthi i-ERC ingase ikulungele yini, hlola lokhu Umhlahlandlela ophelele we-Cyclical Ketogenic Diet nendlela yokuyilandela.