Ukudla okuphansi kweCarb / Ketogenic nokusebenza kokuzivocavoca umzimba

-Delile

• Yikuphi Ukudla Okuphansi KweCarb neKetogenic?
• Ukudla Okuphansi Kwe-Carb kanye Nokuguqulwa Kwamafutha
• Ukudla Okuphansi Kwe-Carb neMiscle Glycogen
• Ukudla okuphansi kwe-Carb nokusebenza kokukhuthazela
• Ikuthinta Kanjani Ukuqina Kwemisipha
• Izifundo ekudleni okuphansi kweCarb kwabasubathi
• Ingabe Zikhona Izinzuzo Ezingeziwe Zabasubathi?
• Thatha Umlayezo Wekhaya

Ukudla okuphansi kwe-carb ne-ketogenic kudume kakhulu.

Lezi zidlo bezikhona isikhathi eside, futhi zabelana ngokufana nezidlo ze-paleolithic ().

Ucwaningo lukhombisile ukuthi ukudla okune-carb ephansi kungakusiza wehlise isisindo futhi uthuthukise omaka abahlukahlukene bezempilo ().

Kodwa-ke, ubufakazi bokukhula kwemisipha, amandla nokusebenza kuhlanganisiwe (,,).

Lo mbhalo ubheka ngokuningiliziwe ukudla okune-carb ephansi / ketogenic nokusebenza komzimba.

Yikuphi Ukudla Okuphansi KweCarb neKetogenic?

Imihlahlandlela yokudla okuphansi kwe-carb iyahluka phakathi kwezifundo neziphathimandla. Ekucwaningeni, i-carb ephansi ivame ukuhlukaniswa njengaphansi kwama-30% ama-calories avela ku-carbs (,).

Ukudla okuningi okuphakathi kwe-carb kuqukethe ama-50-150 amagremu ama-carbs ngosuku, inani eliphakeme kakhulu lamaprotheni kanye nokudla okunomsoco kuya phezulu.

Noma kunjalo kwabanye abasubathi, "i-low-carb" isengasho ngaphezu kwama-200 amagremu ama-carbs ngosuku.

Ngokuphambene nalokho, ukudla okwenziwe kahle kwe-ketogenic kunemingcele kakhulu, imvamisa iba nama-gramu angama-30-50 kuphela we-carbs ngosuku, kuhlanganiswe nokudla okunamafutha aphezulu kakhulu ().

Lokhu kudla kwe-carb okuphansi kakhulu kukusiza ukuthi uzuze i-ketosis, inqubo lapho ama-ketone namafutha eba yimithombo eyinhloko yamandla omzimba nobuchopho ().

Kunezinguqulo eziningana zokudla kwe-ketogenic, kufaka phakathi:

• Ukudla okujwayelekile kwe-ketogenic: Le yi-carb ephansi ngokweqile, iphrotheni elinganiselayo, ukudla okunamafutha amaningi. Iqukethe amafutha angama-75%, amaprotheni angama-20% nama-5% carbs ().
• Ukudla okune-cyclical ketogenic: Lokhu kudla kufaka isikhathi sokuphakanyiswa okuphezulu kwe-carb, njengezinsuku ezi-5 ze-ketogenic ezilandelwa izinsuku ezimbili ze-carb ephezulu.
• Ukudla okubhekiswe ku-ketogenic: Lokhu kudla kukuvumela ukuthi ungeze ama-carbs, imvamisa ngezikhathi zokuvivinya umzimba noma ukusebenzisa kakhulu.

Amashadi ephayi ngezansi akhombisa ukonakala okujwayelekile kwezakhi zokudla okunamafutha aphansi aseNtshonalanga, ukudla okune-carb ephansi kanye nokudla okujwayelekile kwe-ketogenic:

Kokudla okuningi okuphansi kwe-carb ne-ketogenic, abantu bavimbela imithombo yokudla efana nokusanhlamvu, ilayisi, ubhontshisi, amazambane, amaswidi, okusanhlamvu nezinye izithelo.

Enye indlela ukuhamba ngebhayisikili ye-carb, lapho izikhathi eziphakeme ze-carb noma i-refeeds ifakwa njalo ekudleni okuphansi kwe-carb noma kwe-ketogenic.

Ukudla okune-carb ephansi ngokuvamile kuqukethe ukudla okuphezulu kwamaprotheni okungaphansi kwama-30% ama-calories avela ku-carbs. Ukudla kwe-Ketogenic kuphakeme kakhulu emafutheni, kumaphakathi ngamaprotheni futhi akuqukethe cishe ama-carbs.

Ukudla Okuphansi Kwe-Carb kanye Nokuguqulwa Kwamafutha

Ngesikhathi sokudla okuphansi kwe-carb noma kwe-ketogenic, umzimba usebenza kahle ekusebenziseni amafutha njengophethiloli, inqubo eyaziwa ngokuthi i-fat adaptation. Ukwehliswa okukhulu kwama-carbs kubangela ukwanda kwama-ketone, akhiqizwa esibindini kusuka ku-fatty acids ().

Ama-ketone anganikeza amandla ngokungabikho kwama-carbs, ngesikhathi sokuzila isikhathi eside, ngesikhathi sokuzivocavoca isikhathi eside noma kubantu abane-type 1 yesifo sikashukela esingalawulwa (,,).

Ngisho nobuchopho bungasetshenziswa ngokwengxenye ngamaketoni ().

Amandla asele ahlinzekwa yi-gluconeogenesis, inqubo lapho umzimba wephula khona amafutha namaprotheni, uwaguqule abe yi-carbs (glucose) ().

Ukudla kwama-ketogenic namaketoni kunezinto eziningi ezizuzisayo. Zisetshenziselwa ukwelapha isifo sikashukela, izifo zemizwa, umdlavuza kanye nezici eziyingozi zesifo senhliziyo nesokuphefumula (,,).

Ukuguqulwa kwamafutha ekudleni kwe-ketogenic kungaba namandla kakhulu. Olunye ucwaningo lwakamuva kubadlali be-ultra-tolerance luthole ukuthi iqembu le-ketogenic lishe lashisa Amafutha amahlandla ama-2.3 ngesikhathi sokuzivocavoca amahora amathathu ().

Kodwa-ke yize ukudla okune-carb ephansi kanye ne-ketogenic kunikeza izinzuzo eziningi zezempilo, kunempikiswano eqhubekayo yokuthi lokhu kudla kukuthinta kanjani ukusebenza komzimba (,).

Uma engekho ama-carbs, umzimba wakho ushisa amanoni ukuthola amandla. Lokhu kwenzeka ikakhulukazi ngokwanda kwe-oxidation yamafutha nokukhiqizwa kwamaketoni.

Ukudla Okuphansi Kwe-Carb neMiscle Glycogen

Ama-carbs wokudla ahlukaniswa abe ushukela, ophenduka ushukela wegazi futhi unikeze uphethiloli oyinhloko wokuvivinya umzimba ngokulingene nangamandla amakhulu ().

Emashumini ambalwa eminyaka, ucwaningo lukhombise kaningi ukuthi ukudla ama-carbs kungasiza ngokuzivocavoca umzimba, ikakhulukazi ukuvivinya umzimba ().

Ngeshwa, umzimba womuntu ungagcina kuphela ama-carbs (glycogen) anele cishe amahora amabili wokuzivocavoca. Ngemuva kwalesi sikhathi, ukukhathala, ukukhathala nokwehla kokusebenza kokukhuthazela kungenzeka. Lokhu kwaziwa ngokuthi "ukushaya udonga" noma "ukubhonka" (,,).

Ukumelana nalokhu, iningi labasubathi abakhuthazelayo manje badla ukudla okuphezulu kwe-carb, "carb up" ngosuku olwandulela umjaho futhi basebenzise izithako ze-carb noma ukudla ngesikhathi sokuzivocavoca.

Kodwa-ke, ukudla okune-carb ephansi akuqukethe ama-carbs amaningi, ngakho-ke akusizi ukwenza ngcono izinqolobane ze-glycogen egcinwe emisipheni.

Ama-carbs agciniwe ahlinzeka ngomthombo wamandla osebenza kahle wokuvivinya umzimba okufinyelela emahoreni amabili. Ngemuva kwalesi sikhathi, ukuphuma kwamandla nokusebenza kokukhuthazela kuvame ukwehla.

Ukudla okuphansi kwe-Carb nokusebenza kokukhuthazela

Kwenziwe ucwaningo ngokusetshenziswa kwamafutha njengophethiloli ekusebenzeni kwezemidlalo ().

Ngesikhathi sokuzivocavoca, amafutha anika amandla amaningi ngamandla aphansi futhi ama-carbs ahlinzeka ngamandla amaningi ngamandla aphakeme.

Lokhu kwaziwa ngokuthi "umphumela we-crossover," okhonjiswe ngezansi ():

Umthombo wesithombe: Isayensi Yezemidlalo.

Muva nje, abacwaningi bebefuna ukubona ukuthi ukudla okune-carb ephansi kungawuguqula lo mphumela (,).

Ucwaningo lwabo luthole ukuthi abasubathi be-ketogenic bashise kakhulu amanoni kuze kufike ku-70% wamandla amakhulu, vs kuphela ama-55% kubadlali be-carb ephezulu. Eqinisweni, abagijimi be-ketogenic kulolu cwaningo bashise amanoni amaningi oke waqopha esimweni sokucwaninga ().

Kodwa-ke naphezu kwalokhu okutholakele okuhle, amafutha kungenzeka angakwazi ukukhiqiza amandla ngokushesha okwanele ukuhlangabezana nezidingo zemisipha yabasubathi abaphambili (,,).

Ngakho-ke, ucwaningo olwengeziwe luyadingeka kubantu bezemidlalo ngaphambi kokuba kwenziwe izincomo eziqinile.

Noma kunjalo, ucwaningo luye lwathola ukuthi ukudla okune-carb ephansi kungasiza ukuvimbela ukukhathala ngesikhathi sokuvivinya umzimba isikhathi eside. Futhi zingakusiza ukuthi ulahlekelwe ngamanoni futhi uthuthukise impilo, ngaphandle kokuyekethisa ukusebenza kokuqina kokuzivocavoca okuphansi kuya kokulingene (,,).

Ngaphezu kwalokho, lokhu kudla kungafundisa umzimba wakho ukuthi ushise amanoni amaningi, okungakusiza ugcine imisipha ye-glycogen ngesikhathi sokuzivocavoca ().

Ukudla okune-carb ephansi kungenzeka kube kuhle kubantu abaningi abazivocavoca ngamandla aphansi ukuya kokulingene. Kodwa-ke, ucwaningo oluningi luyadingeka kubadlali abasezingeni eliphakeme.

Ikuthinta Kanjani Ukuqina Kwemisipha

Kusukela manje, alukho ucwaningo olukhombisile ukuthi ukudla okuphansi kwe-carb noma kwe-ketogenic kungcono kwezemidlalo enamandla amakhulu, amandla noma amandla.

Lokhu kungenxa yokuthi i-carbs isiza ukukhula kwemisipha nokusebenza ngamandla kokuvivinya umzimba ngezindlela eziningana:

• Thuthukisa ukutakula: AmaCarbs angasiza ekululameni ngemuva kokuzivocavoca ().
• Khiqiza i-insulin: AmaCarbs abuye akhiqize i-insulin, esiza ngokulethwa kokudla okunomsoco nokumunca ().
• Nikeza uphethiloli: AmaCarbs adlala indima ebalulekile ezinhlelweni zamandla ze-anaerobic ne-ATP, okuyizinto eziyimithombo kaphethiloli yokuzivocavoca ngamandla ().
• Nciphisa ukuwohloka kwemisipha: AmaCarbs ne-insulin asiza ekwehliseni ukuwohloka kwemisipha, okungathuthukisa ibhalansi yamaprotheni (())
• Thuthukisa idrayivu ye-neural: AmaCarbs futhi athuthukisa idrayivu ye-neural, ukumelana nokukhathala nokugxila kwengqondo ngesikhathi sokuzivocavoca ().

Kodwa-ke, lokhu akusho ukuthi ukudla kwakho kumele kube phezulu kakhulu kuma-carbs, njengokudla okujwayelekile kwaseNtshonalanga. Ukudla okulinganiselayo kwe-carb noma carb kungasebenza kahle kwezemidlalo eminingi./p>

Eqinisweni, i-carb elinganiselayo, iprotheni ephezulu ibukeka ilungile ekukhuleni kwemisipha nokwakheka komzimba kubantu abathembele futhi abasebenzayo ().

AmaCarbs adlala indima ebalulekile ekukhuleni kwemisipha nokusebenza ngamandla okuzivocavoca umzimba. Alukho ucwaningo olukhombisa ukuthi ukudla okuphansi kwe-carb kungcono kulokhu.

Izifundo ekudleni okuphansi kweCarb kwabasubathi

Ucwaningo oluningi lubheke imiphumela yokudla okune-carb ephansi ekuzivocavoca ngamandla okuqina.

Kodwa-ke, banikeze imiphumela exubile.

Ucwaningo olulodwa alutholanga mehluko phakathi kwamaqembu e-ketogenic kanye ne-carb ephezulu ye-sprints ephezulu.

Yize kunjalo iqembu le-ketogenic lithole ukukhathala okuncane ngesikhathi sokuhamba ngebhayisikili ephansi, okungenzeka ukuthi kungenxa yokuthi umzimba usebenzise amafutha amaningi ukwenza uphethiloli ().

Olunye ucwaningo lukhombisile ukuthi abantu abadla ukudla okune-carb ephansi bangasindisa imisipha ye-glycogen futhi basebenzise amanoni amaningi njengophethiloli, okungaba wusizo kwezemidlalo yokukhuthazela ().

Noma kunjalo, lokhu okutholakele akubalulekile kangako kubasubathi abenza ukuvivinya umzimba ngamandla noma ukusebenzisa okungaphansi kwamahora amabili.

Ucwaningo luye lwahlanganiswa nabantu abakhuluphele ngokweqile, kanti ezinye izifundo zibonisa izinzuzo ekuvivinyeni umzimba ngamandla aphansi, kanti ezinye zikhombisa umthelela omubi (,).

Ezinye izifundo zithole ukuthi impendulo ngayinye ingahluka futhi. Isibonelo, olunye ucwaningo luthole ukuthi abanye abasubathi bathole ukusebenza okungcono kokukhuthazela, kanti abanye babhekana nokwehla okukhulu ().

Okwamanje, ucwaningo alukhombisi ukuthi ukudla okuphansi kwe-carb noma ketogenic kungathuthukisa ukusebenza kwezemidlalo okunamandla, uma kuqhathaniswa nokudla okuphezulu kwe-carb.

Noma kunjalo ngokuzivocavoca ngamandla aphansi, ukudla okunama-carb amancane kungafanisa nokudla okuvamile okune-carb futhi kukusize usebenzise amanoni amaningi njengophethiloli ().

Ukudla okuphansi kwe-carb ne-ketogenic akubonakali kuzuzisa ukusebenza ngamandla okukhulu kokuzivocavoca umzimba. Kodwa-ke, lokhu kudla kubonakala kufana nokudla okuphezulu kwe-carb uma kukhulunywa ngokuzivocavoca amandla aphansi.

Ingabe Zikhona Izinzuzo Ezingeziwe Zabasubathi?

Isici esisodwa esisizayo se-low-carb noma i-ketogenic diet ukuthi ifundisa umzimba ukushisa amanoni njengophethiloli ().

Kubadlali abakhuthazelayo, ucwaningo lukhombisile ukuthi lokhu kungasiza ukugcina izitolo ze-glycogen futhi kukuvikele "ekushayeni udonga" ngesikhathi sokuzivocavoca umzimba (,).

Lokhu kukusiza ukuthi uthembele kancane kuma-carbs ngesikhathi somjaho, okungabaluleka kubagijimi abalwela ukugaya futhi badle ama-carbs ngesikhathi sokuzivocavoca. Kungasiza futhi ngesikhathi semicimbi yokukhuthazela okukhulu lapho ukufinyelela kokudla kukhawulwe ().

Ngokwengeziwe, ucwaningo oluningi lukhombisile ukuthi ukudla okune-carb ephansi kanye ne-ketogenic kungasiza abantu ukuthi banciphise isisindo futhi bathuthukise impilo yonke (,).

Ukwehla kwamafutha nakho kungathuthukisa isilinganiso sakho samafutha nesisindo, okubaluleke kakhulu ekusebenzeni kokuzivocavoca umzimba, ikakhulukazi emidlalweni encike esisindweni (,).

Ukuzivocavoca ngezitolo ezisezingeni eliphansi ze-glycogen nakho sekuyindlela ethandwayo yokuqeqesha, eyaziwa ngokuthi “isitimela esiphansi, ncintisana kakhulu” ().

Lokhu kungathuthukisa ukusetshenziswa kwamafutha, umsebenzi we-mitochondria nomsebenzi we-enzyme, onendima ezuzisayo ekusebenzeni kwezempilo nokusebenza ().

Ngalesi sizathu, ukulandela ukudla okune-carb ephansi isikhathi esifushane - njengesikhathi "sonyaka ongekho" - kungasiza ukusebenza kwesikhathi eside kanye nempilo.

Ukudla okuphansi kwe-carb kungasiza kwezinye izinhlobo zokuzivocavoca umzimba. Zingasetshenziswa ngamasu wokuthuthukisa ukwakheka komzimba nempilo.

Thatha Umlayezo Wekhaya

Ukudla okuphansi kwe-carb noma i-ketogenic kungaba yinto enhle kubantu abaphilile abavocavoca umzimba nokuphakamisa umzimba ukuze bahlale bephilile.

Kodwa-ke, okwamanje abukho ubufakazi obuqinile bokuthi bathuthukisa ukusebenza ngaphezu kokudla okuphezulu kwe-carb kubadlali.

Lokho kushiwo, ucwaningo lusaqala, futhi eminye imiphumela yokuqala iphakamisa ukuthi bangaba yisinqumo esihle sokuzivocavoca amandla amancane noma ukuvivinya umzimba ngokweqile.

Ekupheleni kosuku, ukudla kwe-carb kufanele kubhekiswe kuwe njengomuntu ngamunye.