Kuyini ukuhamba kweCarb futhi Kusebenza kanjani?

-Delile

• Kuyini ukuhamba kweCarb?
• IScience Behind Carb Cycling
• Ingabe Ukuhamba Ngebhayisikili Carb Kungakusiza Ukwehlisa Isisindo?
• Ukuhamba ngebhayisikili kweCarb kokukhula kwemisipha nokusebenza kwezemidlalo
• Ngabe ukuhamba ngebhayisikili kweCarb Kunazo Zonke Izinzuzo?
• Ungakwenza kanjani ukuhamba ngebhayisikili kweCarb
• Isibonelo Imenyu Yokuhamba Ngebhayisikili
• Imithombo Yokudla Enconyiwe Ye-Carbohydrate
• Isifinyezo

Ukudla kwe-carbohydrate kube yisihloko esishisayo isikhathi eside.

Ukudla okuningana okuphumelelayo kuvimbela ama-carbs kanti abanye bakushiya ngokuphelele (,,).

Ngenkathi kungekho macronutrient ngokwezigaba kubi, ukudla i-carb kuyinto okufanele ihambisane nomuntu ngamunye ().

Ukuze kuthuthukiswe ukutholakala kwe-carb, abanye abantu manje "bajikeleza" ama-carbohydrate abo.

Lokhu kwaziwa ngebhayisikili ye-carb.

Lo mbhalo uhlinzeka ngokuwohloka okuningiliziwe kwesayensi nokusetshenziswa kwamabhayisikili e-carb.

Kuyini ukuhamba kweCarb?

Ukuhamba ngebhayisikili kweCarb kuyindlela yokudla lapho ushintsha khona ukudla i-carb nsuku zonke, masonto onke noma ngenyanga.

Ijwayele ukusetshenziselwa ukulahla amafutha, ukugcina ukusebenza komzimba ngenkathi udla umzimba, noma ukunqoba ithafa lokulahlekelwa isisindo.

Abanye abantu balungisa ukudla kwabo kwe-carb usuku nosuku, kanti abanye bangenza izinkathi ezinde zokudla okuphansi, okulinganiselayo nokuphakeme.

Ngamafuphi, ukuhamba ngebhayisikili ye-carb kuhlose ukubeka isikhathi sokudla kwe-carbohydrate lapho kunikeza inzuzo enkulu futhi kungafaki i-carbs lapho kungadingeki (,).

Ungahlela ukudla kwakho kwe-carb ngokuya ngezici ezahlukahlukene, kufaka phakathi:

• Izinjongo Zokwakha Umzimba: Abanye bazonciphisa ama-carbs ngesikhathi sokudla, bese befaka futhi emuva ngesikhathi "sokwakha imisipha" noma isigaba sokusebenza.
• Izinsuku Zokuqeqesha Nezokuphumula: Enye indlela ethandwayo ukudla okuphezulu kwe-carb ngezinsuku zokuqeqesha nokudla okuphansi kwe-carb ngezinsuku zokuphumula.
• Ukunikezwa Okuhleliwe: Enye indlela ethandwayo ukwenza i-1 noma izinsuku ezimbalwa ekudleni okuphezulu kakhulu kwe-carb ukuze wenze "njenge-refeed" ngesikhathi sokudla isikhathi eside.
• Imicimbi Ekhethekile noma Imincintiswano: Abasubathi bavamise “ukulayishwa i-carb” ngaphambi komcimbi, futhi izimbangi eziningi zomzimba zizokwenza okufanayo ngaphambi kombukiso wokwakha umzimba noma wokuthwebula izithombe.
• Uhlobo Lokuqeqeshwa: Abantu bazoklama ukutholakala kwe-carb ngokuya ngobukhulu nobude besikhathi esithile sokuqeqeshwa; uma ukuqeqeshwa kukude kakhulu noma kakhulu, ama-carbs amaningi azowadla futhi okuphambene nalokho.
• Amaleveli Omzimba Womzimba: Abantu abaningi bazohamba ngama-carbohydrate abo ngokususelwa ezingeni labo lamafutha omzimba. Ziyaqina kakhulu, ziba nezinsuku eziphezulu kakhulu ze-carb noma amabhlogo.

Ukudla okujwayelekile kokuhamba ngebhayisikili kwe-carb kungafaka izinsuku ezimbili ze-carb ephezulu, izinsuku ezimbili ezilinganiselwe-carb nezinsuku ezintathu eziphansi ze-carb.

Ukudla kwamaprotheni kuvame ukufana phakathi kwezinsuku, kanti ukudla amafutha kunokwehluka ngokuya ngokudla kwe-carb.

Usuku lwe-carb ephezulu ngokuvamile lisho amafutha aphansi, kanti izinsuku eziphansi ze-carb zinamafutha aphezulu.

Ukuhamba ngebhayisikili kweCarb isu lokudla okuthuthukile elidinga ukukhohlisa nohlelo oluningi kunokudla okujwayelekile.

Ukuhamba ngebhayisikili kweCarb kuyindlela yokudla lapho usebenzisa khona ukutholakala kwe-carb ngokuya ngezici ezahlukahlukene.

IScience Behind Carb Cycling

Ukuhamba ngebhayisikili kweCarb kuyindlela entsha yokudla.

Isayensi ngokuyinhloko isuselwa kuzinqubo zebhayoloji ngemuva kokukhohliswa kwe-carbohydrate.

Azikho izifundo eziningi ezilawulwayo eziphenya ngqo ukudla kwe-carb cycling (,).

I-carb cycling izama ukufanisa isidingo somzimba sama-calories noma i-glucose. Isibonelo, inikeza ama-carbohydrate azungeze ukuzivocavoca noma ngezinsuku zokuqeqeshwa ezinamandla.

Izinsuku ezinama-carb aphezulu zisendaweni yokugcwalisa imisipha ye-glycogen, engahle ithuthukise ukusebenza futhi inciphise ukuwohloka kwemisipha (,).

Izikhathi zamasu aphezulu we-carb nazo zingathuthukisa ukusebenza kwesisindo- nesifiso-esilawula ama-hormone leptin kanye ne-ghrelin (,).

Izinsuku ezinama-carb aphansi kubikwa ukuthi zishintshela umzimba kusistimu yamandla esuselwa kunamafutha kakhulu, engahle ithuthukise ukuguquguquka komzimba kanye namandla omzimba okushisa amanoni njengophethiloli esikhathini eside (, 13).

Enye into enkulu yokuhamba ngebhayisikili ukukhwabanisa i-insulin ().

Izinsuku ezinama-carb aphansi kanye nokuqondiswa kwama-carbs azungeze ukuzivocavoca umzimba kungathuthukisa ukuzwela kwe-insulin, umaka obalulekile wezempilo ().

Ngokwethiyori, le ndlela izokhulisa izinzuzo ezinikezwa yi-carbohydrate.

Yize izindlela ezingemuva kokuhamba ngebhayisikili zisekela ukusetshenziswa kwayo, kufanele ihunyushwe ngokuqapha ngenxa yokushoda kocwaningo oluqondile ngale ndlela.

Indlela ehlongozwayo yokuhamba ngebhayisikili ukukhulisa izinzuzo zama-carbohydrate futhi ifundise umzimba ukushisa amanoni njengophethiloli. Yize lokhu kunengqondo ngombono, kudingeka ucwaningo oluqondile.

Ingabe Ukuhamba Ngebhayisikili Carb Kungakusiza Ukwehlisa Isisindo?

Izindlela ezingemuva kokuhamba ngebhayisikili ze-carb ziphakamisa ukuthi kungasiza ekunciphiseni isisindo.

Ngokombono, ukuhamba ngebhayisikili kungakusiza ugcine ukusebenza ngokomzimba ngenkathi unikeza izinzuzo ezifanayo njengokudla okune-carb ephansi.

Njenganoma ikuphi ukudla, indlela eyinhloko yokwehlisa isisindo ukusilela kwekhalori, njengokudla okuncane kunokusha komzimba wakho isikhathi eside ().

Uma ukudla kwe-carb cycling kufakwa eceleni kokushoda kwekhalori, khona-ke uzokwehlisa isisindo.

Kodwa-ke, isimo sayo esiyinkimbinkimbi singadala izingqinamba zokubambelela nokudideka kwabaqalayo.

Ngokuphambene nalokho, abantu abaningi bangakujabulela ukuguquguquka kwebhayisikili ye-carb. Lokhu kungenzeka kuthuthukise ukunamathela kanye nempumelelo yesikhathi eside kwabanye abantu.

Ukuhamba ngebhayisikili kwe-carb kungakusiza ulahlekelwe isisindo inqobo nje uma ugcina ukusilela kwekhalori. Ukudla amaprotheni amaningi kungasiza futhi.

Ukuhamba ngebhayisikili kweCarb kokukhula kwemisipha nokusebenza kwezemidlalo

Abantu abaningi bakholelwa ukuthi ukuhamba ngebhayisikili ye-carb kungasiza ekuzuzeni imisipha nokusebenza komzimba.

Izikhathi ezivamile ze-carb kanye nokudla kwe-carb okuhlosiwe kungasiza ekuthuthukiseni ukusebenza ().

AmaCarbs azungeze ukuzivocavoca futhi angasiza ekululameni, ukulethwa kwezakhi kanye nokugcwaliswa kabusha kwe-glycogen (,).

Lokhu kungaphinde kukhuthaze ukukhula kwemisipha. Kodwa-ke, olunye ucwaningo lubonisa ukuthi ama-carbs awadingeki ukwakha imisipha uma ukutholakala kwamaprotheni kwanele ().

Ngenkathi lezi zindlela zinengqondo emcabangweni, ucwaningo oluqondile ngokuqhathanisa ukuhamba ngebhayisikili le-carb nezinye izidlo kuyadingeka ukunikeza impendulo esekwe ebufakazini.

Izindlela zokwenziwa kwamabhayisikili e-carb ziphakamisa ukuthi zingakusiza ukuthi uthuthukise ukusebenza. Noma kunjalo, olunye ucwaningo luyadingeka.

Ngabe ukuhamba ngebhayisikili kweCarb Kunazo Zonke Izinzuzo?

Njengoba sekushiwo, ukuhamba ngebhayisikili kunamandla okuhlinzeka ngezinzuzo ezinye izidlo ezingakwazi.

Ngokuba nezikhathi ze-carb ephansi futhi ephezulu, ungathola izinzuzo eziningi ezinikezwa yizo zombili izidlo, ngaphandle kokunye kokubi.

Izinzuzo zezikhathi eziphansi ze-carb zingafaka ukuzwela okungcono kwe-insulin, ukwanda kokushisa kwamafutha, i-cholesterol ethuthukisiwe kanye nempilo ye-metabolic ethuthukisiwe (, 13,,,).

Ukuchithwa okuphezulu kwe-carb nakho kungaba nemiphumela emihle kumahomoni ngesikhathi sokudla, kufaka phakathi ama-hormone e-thyroid, i-testosterone ne-leptin (,).

Lezi zinto zingadlala indima ebalulekile empumelelweni yesikhathi eside yokudla, ngoba amahomoni adlala indima enkulu ekulambeni, ekusebenzeni komzimba nasekusebenziseni umzimba ().

Izikhathi eziphansi ze-carb zinganikeza izinzuzo eziningi zezempilo, futhi ukunqotshwa okuphezulu kwe-carb kungaba nemiphumela emihle kumahomoni akho.

Ungakwenza kanjani ukuhamba ngebhayisikili kweCarb

Kunokuhlukahluka okuningi kokuhamba ngebhayisikili kwe-carb, kufaka phakathi ukuguqulwa kwansuku zonke noma izinkathi ezinde zemijikelezo ephezulu nephansi ye-carb.

Nasi isampula leviki lapho ulawula khona ukudla kwakho kwe-carb nsuku zonke:

Okungaphezu kokudla okuvamile, ukuhamba ngebhayisikili kwe-carb kungathatha ukulungiswa okuhle nokulungiswa endleleni.

Zama ngenani lezinsuku eziphezulu ze-carb ngesonto, kanye nenani lama-carbs ngosuku. Thola indlela engcono kakhulu yendlela yakho yokuphila, ukuzivocavoca umzimba nezinhloso.

Uma ukhetha ukudla okune-carb ephansi, ungangeza i-carb cycling ngezikhathi ezithile ngendlela ye-refeed. Nazi ezinye izampula zezinhlelo ze-carb ezinamabhulokhi aphezulu we-carb ngezikhathi ezithile:

Njengoba itafula liphakamisa, ungaphinda uvuselele njalo amasonto ambalwa noma wenze izinkathi ezinde, njengesigaba samaviki ama-4 aphansi we-carb, uvuselelwe ngeviki elingu-1.

Uzobona nokuthi inani lama-carbs ngosuku lingahluka kakhulu - lokhu kuncike ezingeni lomsebenzi, ubukhulu bemisipha nokubekezelelana kwe-carbohydrate.

Umsubathi oqeqesha amahora ama-3 ngosuku noma umakhi womzimba ongu-250 lb angadinga umkhawulo ongaphezulu (noma ngisho nangaphezulu), kanti umuntu ojwayelekile angadinga ukuvuselelwa kuphela ku-150-200g.

Ekugcineni, lezi zibonelo iziphakamiso kuphela. Ayikho ifomula efakazelwe noma isilinganiso sebhayisekili le-carb futhi kufanele uvumelanise futhi uzame ngokwakho.

Kunezinketho eziningi zokuhamba ngebhayisikili ye-carb, kusuka kuzinguquko zansuku zonke kuya ekunciphiseni kwanyanga zonke. Zama ukuthola ukuthi yini okusebenzela kangcono wena nezinhloso zakho.

Isibonelo Imenyu Yokuhamba Ngebhayisikili

Nazi izinhlelo ezintathu zesampula zokudla zezinsuku eziphansi, ezilinganiselayo neziphezulu.

Usuku oluphezulu lweCarb

• Ukudla kwasekuseni: Amaqanda abilisiwe ama-3, izingcezu ezi-3 zikaHezekeli (noma imbewu engu-7 / okusanhlamvu) isinkwa, utamatisi, amakhowe nesitsha eseceleni sezithelo ezixubekile (ama-60 g carbs).
• Isidlo sasemini: I-6 oz ubhatata, inyama eyi-6 oz enomzimba noma inhlanzi, imifino exubile (45 g carbs).
• Ukuzivocavoca kwangaphambili: 1 i-oatmeal, ubisi lwe-almond, 1 inkomishi yamajikijolo, i-1 scoop whey protein (50 g carbs).
• Isidlo sakusihlwa: Ilayisi elilodwa eliphelele, inkukhu ethambile engu-6 oz, utamatisi usoso owenziwe ekhaya, ubhontshisi wezinso ophonsa 1, imifino exubekile (70 g carbs).

Usuku olulinganiselwe-lweCarb

• Ukudla kwasekuseni: I-yogurt ene-protein ephezulu, 1 inkomishi amajikijolo ahlanganisiwe, i-stevia, i-1 spoon seed mix (25 g carbs).
• Isidlo sasemini: Isaladi lezinkukhu elingu-6 oz namazambane angu-4 oz (25 g carbs).
• Ukuzivocavoca kwangaphambili: Ibhanana eli-1 eline-whey protein shake (30 g carbs).
• Isidlo sakusihlwa: 1 othosa amazambane athosiwe, inyama yenkomo enamafutha ayi-6 oz, utamatisi usoso owenziwe ekhaya, 1 ubhontshisi wezinso ophekiwe, imifino exubile (40 g carbs).

Usuku oluphansi lweCarb

• Ukudla kwasekuseni: Amaqanda ama-3 anezilayi ezi-3 ubhekeni nemifino exubekile (10 g carbs).
• Isidlo sasemini: Isaladi le-salmon engu-6 oz ne-1 isipuni samafutha omnqumo (10 g carbs).
• Umthamo: Amantongomane ayi-1 oz ahlanganisiwe anezingcezu ezi-1 zeturkey (10 g carbs).
• Isidlo sakusihlwa: 6 oz steak, ukwatapheya uhhafu, imifino exubile (16 g carbs).

Imithombo Yokudla Enconyiwe Ye-Carbohydrate

Amanye ama-carbohydrate kufanele agwenywe, ngaphandle kwezikhathi ezikhethekile noma ukwelashwa ngezikhathi ezithile.

Ngokuphambene, kunemithombo eminingi ye-carb enempilo emnandi futhi igcwele igcwele ifayibha, amavithamini namaminerali alusizo.

Lapho uhlela izinsuku zakho ze-carb ephezulu, ungayisebenzisi njengezaba ze-pop-tart binge yonke. Esikhundleni salokho, gxila kulezi zinqumo ezikhethiwe ze-carb.

Kunconywe "Okuhle" AmaCarbs:

• Okusanhlamvu Okuphelele: Izinhlamvu ezingaguquliwe ziphilile ngokuphelele futhi zixhunyaniswe nezinzuzo eziningi zezempilo. Imithombo ifaka phakathi: irayisi ensundu, i-oats ne-quinoa.
• Imifino: Yonke imifino inokuqukethwe okuhlukile kwamavithamini namaminerali, yidla imibala eyahlukahlukene ukuthola ibhalansi efanele.
• Izithelo Ezingacutshungulwa: Njengemifino, zonke izithelo zihlukile, ikakhulukazi amajikijolo anokuqukethwe okuphezulu kwe-antioxidant nomthwalo we-glycemic ophansi.
• Imidumba: Ukukhetha okuhle kokugaya kancane ama-carbohydrate, agcwele i-fiber namaminerali. Vele uqiniseke ukuthi uzilungiselela kahle.
• Izilimo eziyizigaxa: Amazambane, ubhatata, njll.

Izinsuku ezinama-carb aphezulu akusona isizathu sokuzitika ngokudla okungenamsoco. Esikhundleni salokho, yidla imithombo yokudla okuphelele enempilo yama-carbs.

Isifinyezo

Ukuhamba ngebhayisikili kweCarb kungaba yithuluzi eliwusizo kulabo abazama ukwandisa ukudla kwabo, ukusebenza komzimba kanye nempilo.

Izindlela ezingazinye ezenza ukuhamba ngebhayisikili ye-carb zisekelwa ucwaningo. Kodwa-ke, alukho ucwaningo oluqondile oluphenye ngokudla okuhamba ngamabhayisikili isikhathi eside.

Esikhundleni sokudla okungapheli noma okuphezulu kwe-carb, ibhalansi phakathi kwalokhu kungasiza ekuboneni ngokomzimba nangokwengqondo.

Uma usebenzisa i-carb cycling ukulahleka kwamafutha, qiniseka ukuthi ukudla kwakho amaprotheni kwanele futhi ugcina ukusilela kwekhalori.

Zama njalo umthetho olandelwayo kanye namanani ama-carbohydrate ukuthola okukufanelekela kangcono.