Ngaba ukutya okuNcinci kweCarb Keto kulunge ngakumbi kwiimbaleki zokunyamezela?

Umxholo

• Layisha phezulu kwii-electrolyte.
• Qala kwixesha lakho lonyaka ongekhoyo.
• Chaza okukusebenzelayo.
• Uphengululo lwe

Unokucinga ukuba iimbaleki ezigqwesileyo ezigawula iimayile ezili-100+ ngeveki ziya kulayisha kwipasta kunye neebhegi ukulungiselela ugqatso olukhulu. Kodwa inani elikhulayo leembaleki ezinyamezelayo zenza okuchaseneyo: ukulandela ukutya okune-carb ephantsi ye-keto ukuhambisa amandla abo okubaleka ixesha elide.

"Iimbaleki ezininzi zonyamezelo ziye zafumana impumelelo ngokutya okune-ketogenic kuba amanqatha abonelela ngamandla ngaphezu kweecarbs," utshilo uJennifer Silverman, M.S., ingcali kwezesondlo kwiTone House eNew York.

Thatha uNicole Kalogeropoulos kunye nomlingane uZach Bitter, iimbaleki zaseAltra eziqeqeshela i-100-mile ye-Western States Endurance Run. Esi sibini silandela i-low-carb keto diet etyebileyo ngamaqanda, isalmon, kunye namandongomane. Okumangalisa ngakumbi, bathi ubomi be-carb ephantsi buphucule ukusebenza kwabo. (Uqwalasela ukutya? Zama esi sicwangciso sesidlo se keto sabaqalayo.)

“Oko ndizimisele kakhulu ekutyeni okunamafutha amaninzi, ndikwazile ukuchacha ngokukhawuleza, nto leyo eyandivumela ukuba ndizilolonge kwinqanaba eliphezulu rhoqo,” utshilo uKalogeropolous. "Kwaye, akukho mfuneko yokuba ndithathe ukutya okuninzi ngexesha lokubaleka, kwaye ndineengxaki ezimbalwa zesisu kunokuba bendinjalo kwisidlo esine-carb ephezulu."

Kodwa linda, ngaba iimbaleki ezinyamezelayo azifanelanga ukuba zilayishe ipasta ngaphambi komdyarho omkhulu, emva koko bahlupheke ngamandla eswekile kwiijel zonke iikhilomitha ezimbalwa ukugcina amandla abo?

Kuyabonakala ukuba, kuphela xa umzimba wakho ubambekile kwimeko yokuxhomekeka kwiswekile. Ukutya okune-carbohydrate ephezulu kukuvalela kumjikelo wokuxhomekeka kwiswekile kuba ii-carbs zinyanzela umzimba wakho ukuba utshise iswekile endaweni yamafutha, utshilo uJeff Volek, Ph.D., RD, unjingalwazi wezenzululwazi zoluntu kwiYunivesithi yaseOhio State. Izifundo ze-ketosis ngokubanzi. Kwaye ekubeni iivenkile zomzimba wakho zeswekile zinokukunika amandla kuphela kwiiyure ezimbalwa zomthambo onamandla, unamathele ngokuqhubekayo usebenzisa ii-carbs ukugcina amandla akho ephezulu, uyacacisa.

Yaphula lo mjikelo, kwaye umzimba wakho uya kusebenzisa amafutha-umthombo osebenza ngakumbi wamandla-njengamafutha endaweni yoko, ekufanele ukuba iguqulele ekuxhomekekeni kancinci kwiigels ezineswekile kunye nokuhlafuna ngexesha lomdyarho wokunyamezela, kwaye mhlawumbi Kaninzi amandla. (P.S. Nasi isikhokelo sakho sokuqala-ukuya-ukugqiba ukubasa umgama omde.)

Ngcono nangakumbi, i-ketosis ingakunceda ungabethi "udonga" oloyikekayo ngasekupheleni kohambo olude okanye ukukhwela ibhayisekile. Kungenxa yokuba iiketoni zegazi, ezenza ingqondo yakho ifane nomzimba wakho, musa ukwehla ngokuqatha kwingqondo ngendlela efanayo neglucose, ke amanqanaba akho ombane kunye neemood zihlala zizinzile. "Iiketoni zibonisiwe ukuba zinika ukhuselo olumangalisayo kwiimpawu kunye neempawu zeswekile esezantsi yegazi," utshilo uVolek.

Ukrakra ukubonile oku xa esenza ngexesha lokubaleka kwakhe kunye nogqatso. Waqala ukulandela ukutya okuncinci kwe-carb Atkins ngo-2011, kwaye nangona wayesiva ukuba uyatyhafa ekuqaleni -kodwa uziva ngcono. Uthi: “Ipetroli encinci yezinga elifanayo lamandla, ndilulama ngokukhawuleza, kwaye ndilala kamnandi kakhulu. (Jonga kwakhona: Ndizamile ukutya kweKeto kunye nokuPhulukana nobunzima obuninzi kunokuba bendilindele)

Kuvakala ngathi kuyaphikisana kuba uxelelwe ukuba ii-carbs zizinto zonke xa kufikwa kunyamezelo-kodwa esi siphakamiso sineminyaka ubudala sisekwe kuphando olunqongopheleyo. Njengoko uVolek echaza kwi-a Ijenali yaseYurophu yeNzululwazi yezeMidlalo uphononongo, bekukho isifundo esinye esilawulwa yi-placebo kwisifundo, kwaye khange sibonise sibonelelo sokwenza ngokulayisha kwii-carbs ezikhokelela kumnyadala wokunyamezela.

Oko kwathiwa, kukho izinto ekufuneka uziqwalasele ngaphambi kokuba uthathe ukutya kwe-keto kumdyarho wakho olandelayo. Jonga izinto oza kuzazi malunga nokwenza umthambo kwindlela yokutya ye-keto, kwaye ugcine ezi ngcebiso ze-carb ezisezantsi engqondweni ngaphambi kokuzama ngokwakho.

Layisha phezulu kwii-electrolyte.

"Umzimba owenziwe ngamanqatha udla ngokulahla ityuwa eninzi," utshilo uVolek. Ukunyusa ukutya kwakho kwesodium, ucebisa ngokutya iikomityi zomhluzi yonke imihla kwaye uqiniseke ukuba awukhethi iinguqulelo ze-sodium zokutya, njengamantongomane. Ukrakra kwakhona uthatha izongezo ze-electrolyte ngexesha le-ultras yakhe. (Okungakumbi: Ungayihlala njani iHydrated xa uQeqeshelwa ugqatso lokunyamezela)

Qala kwixesha lakho lonyaka ongekhoyo.

Musa ukutshintsha izinto kanye phambi kogqatso. Inkqubo ye-keto adaptation iyatshintsha indlela iiseli zakho ezisebenzisa ngayo ipetroli- kwaye kuthatha ixesha, utshilo uVolek. Oku kuthetha ukuba unokuqaphela ukudipha kwintsebenzo kwiiveki zokuqala ezimbalwa, njengoko umzimba wakho uxhomekeka kancinci kwiikhabhobhodi. Kodwa kuya kufuneka uqale uzive ungcono ngaphakathi kwenyanga njengoko umzimba wakho uhlengahlengisa.

Chaza okukusebenzelayo.

Njengokuba singazukufumana iziphumo ezifanayo kuloluya hlobo lokuzilolonga, akunakwenzeka ukwenza ngokubanzi malunga nokuba sisiphi isicwangciso sokutya esiya kuba yinzuzo kuye wonke umntu, utshilo uSilverman.

Nokuba i-Kalogeropolous kunye ne-Bitter ineendlela ezahlukeneyo kwinjongo efanayo: I-Bitter ihlola amanqanaba akhe e-ketone kunye nemichilo yegazi kwaye ilandele inkqubo ayibiza ngokuthi "i-periodizing carb intake esekelwe kwindlela yokuphila." Uphantse asuse ii-carbs xa efumana okanye eqeqesha kancinci, emva koko alandele ukutya malunga neepesenti ze-10 carbs xa eqeqeshwa kumthamo omkhulu, kunye neepesenti ezingama-20 ukuya kuma-30 xa eqeqeshwa kumthamo wakhe omkhulu kunye nokuqina. (Funda ngakumbi malunga nokukhwela ibhayisekile yekhabhu.)

I-Kalogeropoulos iguquguquka kancinci. Nditya ukutya okune-carb ephantsi, kodwa andisoloko ndibambekile kuba ndihamba kakhulu ndisiya emsebenzini, utshilo. "Ukulandela isicwangciso esithile akubalulekanga kunokuba ndiqwalasele indlela endiziva ngayo."

Uphengululo lwe