Izidlo ezisezantsi zeCarb / zeKetogenic kunye nokuSebenza koMthambo

Umxholo

• Zithini iiCarb ezisezantsi kunye nokutya kweKetogenic?
• Ukutya okuneCarb ezisezantsi kunye nokuLungiswa kweFat
• Ukutya okuneCarb ephantsi kunye neMiscle Glycogen
• Izidlo ezisezantsi zeCarb kunye nokunyamezelwa kokuSebenza
• Indlela iCarbs ekuchaphazela ngayo ukukhula kweMisipha
• Izifundo kwizidlo ezisezantsi zeCarb kwiimbaleki
• Ngaba zikhona izibonelelo ezongezelelweyo zabadlali?
• Thatha uMyalezo waseKhaya

Izidlo ezisezantsi ze-carb kunye ne-ketogenic zithandwa kakhulu.

Ezi ndlela zokutya kudala zikhona, kwaye zabelana ngokufana kunye nokutya kwe-paleolithic ().

Uphando lubonakalisile ukuba ukutya okune-carb esezantsi kunokukunceda ukunciphisa umzimba kunye nokuphucula izinto zokumakisha ezahlukeneyo zempilo ().

Nangona kunjalo, ubungqina bokukhula kwemisipha, amandla kunye nokusebenza kuxubiwe (,,).

Eli nqaku lithatha inkangeleko eneenkcukacha kwizidlo ezisezantsi zeCarb / ketogenic kunye nokusebenza komzimba.

Zithini iiCarb ezisezantsi kunye nokutya kweKetogenic?

Izikhokelo zokutya okune-carb ephantsi ziyahluka phakathi kwezifundo kunye nabasemagunyeni.Kuphando, i-carb ephantsi ihlala ihlelwa njengaphantsi kwe-30% yeekhalori ezivela kwiikhabhoh (,).

Ukutya okuninzi okuphakathi kwe-carb kubandakanya i-50-150 iigram ze-carbs ngosuku, isixa esiphakamileyo seeprotheyini kunye nokutya okunamafutha okumodareyitha.

Ukanti kwabanye iimbaleki, "i-carb ephantsi" isenokuthetha ngaphezulu kwe-200 yeegramu zecarbs ngosuku.

Ngokwahlukileyo, ukutya okwenziwe kakuhle ketogenic kuthintelwa ngakumbi, kuhlala kubandakanya kuphela i-30-50 yeegramu ze-carbs ngosuku, zidityaniswe nokutya okunamafutha kakhulu ().

Ukutya okuncinci kakhulu kwe-carb kukunceda ufezekise i-ketosis, inkqubo apho ietoni kunye namafutha ziba yimithombo yamandla emzimbeni nasengqondweni ().

Kukho iinguqulelo ezininzi zokutya kwe ketogenic, kubandakanya:

• Ukutya okuqhelekileyo kwe ketogenic: Le yeyona carb isezantsi kakhulu, iphakathi-protein, ukutya okunamafutha aphezulu. Iqukethe i-75% ye-fat, i-20% ye-protein kunye ne-5% ye-carbs ().
• Ukutya okune-cyclical ketogenic: Oku kutya kubandakanya amaxesha e-carb refeeds, anje ngeentsuku ezi-5 ze-ketogenic ezilandelwa ziintsuku ezi-2 eziphezulu ze-carb.
• Ukutya okujoliswe kuko: Olu hlobo lokutya lukuvumela ukuba ungeze iikhabho, zihlala zijikeleza ixesha lokuzilolonga kakhulu okanye ukusebenzisa.

Iitshathi zepayi apha ngezantsi zibonisa ukonakala okuqhelekileyo kokutya okunamafutha asezantsi eNtshona, ukutya okune-carb ephantsi kunye nokutya okuqhelekileyo ketogenic:

Kwizidlo ezininzi ezisezantsi ze-carb kunye ne-ketogenic, abantu bathintela imithombo yokutya efana neenkozo, irayisi, iimbotyi, iitapile, iilekese, iisiriyeli kunye nezinye iziqhamo.

Enye indlela ehamba ngebhayisikile, apho amaxesha aphezulu e-carb okanye i-refeeds ibandakanywa rhoqo kwi-carb ephantsi okanye ukutya kwe ketogenic.

Ukutya okune-carb ephantsi kuhlala kubandakanya iprotein ephezulu yokutya kunye ne-30% yeekhalori ezivela kwi-carbs. Ukutya kwe-Ketogenic kuphezulu kakhulu kumanqatha, kumodareyitha kwiprotheyini kwaye akukho ziikhabhathi.

Ukutya okuneCarb ezisezantsi kunye nokuLungiswa kweFat

Ngexesha le-carb ephantsi okanye yokutya kwe-ketogenic, umzimba usebenza ngakumbi ekusebenziseni amafutha njengamafutha, inkqubo eyaziwa ngokuba yi-fat adaptation. Ukuncitshiswa okukhulu kwee-carbs kubangela ukunyuka kweeetoni, eziveliswa esibindini kwii-acid ().

Iiketoni zinokubonelela ngamandla ngokungabikho kwee-carbs, ngexesha lokuzila ixesha elide, ngexesha lokuzilolonga ixesha elide okanye kubantu abanesifo seswekile esingalawulwayo 1,,,).

Nokuba ingqondo inokubangelwa yietoni ().

Amandla aseleyo anikezelwa yi-gluconeogenesis, inkqubo apho umzimba uphula amanqatha kunye neeproteni, uziguqule zenze iicarbs (glucose) ().

Ukutya kwe-Ketogenic kunye neetoni zineempawu ezininzi eziluncedo. Zikwasetyenziselwa ukunyanga isifo seswekile, izifo zemithambo-luvo, umhlaza kunye nemingcipheko kwintliziyo nakwizifo zokuphefumla (,,).

Ukutshintshwa kwamanqatha kwisidlo se ketogenic kunokuba namandla kakhulu. Olunye uphononongo lwamva nje kwiimbaleki ezinganyamezeleki kakhulu zifumanise ukuba iqela le ketogenic litshisiwe laya kutsho Amaxesha ama-2.3 ngaphezulu kwamafutha kwiseshoni yomthambo yeeyure ezi-3 ().

Nangona ukutya okune-carb ephantsi kunye ne-ketogenic kubonelela ngezibonelelo ezininzi zempilo, kukho ingxoxo-mpikiswano eqhubekayo malunga nokuba ezi ndlela zokutya zichaphazela ngayo ukusebenza komzimba (,).

Xa kungekho carbs, umzimba wakho utshisa amanqatha ukuze ufumane amandla. Oku kwenzeka ikakhulu ngokunyuka kwe-oxidation ye-fat kunye nokuveliswa kweetoni.

Ukutya okuneCarb ephantsi kunye neMiscle Glycogen

IiCarbs zedrari zihlulwe zaya kwiswekile, ezijika zibe siswekile yegazi kwaye zibonelele ngamafutha aphambili ekuzilolongeni nasekusebenzeni ngamandla ().

Kwiminyaka emininzi, uphando luye lwabonisa ngokuphindaphindiweyo ukuba ukutya i-carbs kunokunceda ekusebenziseni umzimba, ngakumbi ukunyamezela ().

Ngelishwa, umzimba womntu unokugcina kuphela iikhabho (glycogen) ezaneleyo malunga neeyure ezi-2 zokuzilolonga. Emva kweli xesha, ukudinwa, ukudinwa kunye nokwehla kokusebenza kokunyamezela kunokwenzeka. Oku kwaziwa ngokuba “kukubetha eludongeni” okanye “ukubhonqa” (,,).

Ukulwa oku, uninzi lweembaleki ezinyamezelayo ngoku zisebenzisa ukutya okune-carb ephezulu, "carb up" kusuku olungaphambi komdyarho kwaye zisebenzisa ii-carb supplements okanye ukutya ngexesha lokuzilolonga.

Nangona kunjalo, ukutya okune-carb ephantsi akuqukethe ii-carbs ezininzi, kwaye ke oko akuncedi ukwandisa ugcino lwe-glycogen egcinwe kwimisipha.

Iikhabhoyidi ezigciniweyo zibonelela ngombane osebenzayo wokuzivocavoca ukuya kuthi ga kwiiyure ezimbini. Emva kweli xesha, ukuphuma kwamandla kunye nokusebenza konyamezelo kuhlala kuncipha.

Izidlo ezisezantsi zeCarb kunye nokunyamezelwa kokuSebenza

Uphando lwenziwe ekusetyenzisweni kwamafutha njengamafutha ekusebenzeni kwezemidlalo ().

Ngexesha lokuzilolonga, amanqatha abonelela ngamandla ngakumbi kubunzulu obuphantsi kwaye iicarbs zibonelela ngamandla ngakumbi kumandla aphezulu.

Oku kwaziwa ngokuba yi "crossover effect," eboniswe ngezantsi ():

Umthombo womfanekiso: INzululwazi yezeMidlalo.

Kutshanje, abaphandi bafuna ukubona ukuba ukutya okune-carb ephantsi kungayiguqula le nto (,).

Uphononongo lwabo lufumanise ukuba iimbaleki ze-ketogenic zitshise ubukhulu becala amanqatha ukuya kuthi ga kwi-70% yamandla amakhulu, kuthelekiswa kuphela ne-55% kwiimbaleki eziphezulu. Ngapha koko, iimbaleki ze ketogenic kolu phando zitshise awona mafutha eyakhe yarekhodwa kwimeko yophando ().

Ukanti ngaphandle kwezi ziphumo zilungileyo, amanqatha anokungakwazi ukuvelisa amandla ngokukhawuleza ngokwaneleyo ukuze ahlangabezane neemfuno zezihlunu zeembaleki ezikhethekileyo (,,).

Ke ngoko, uphando oluninzi luyafuneka kubemi beembaleki ngaphambi kokuba kwenziwe naziphi na iingcebiso eziqinisekileyo.

Nangona kunjalo, uphononongo lufumanise ukuba ukutya okusezantsi kwe-carb kunokunceda ukunqanda ukudinwa ngexesha lokuzilolonga ixesha elide. Banokukunceda ukuba ulahlekelwe ngamanqatha kwaye uphucule impilo, ngaphandle kokuyekisa ukusebenza komgangatho ophantsi ukuya kovavanyo (,,).

Ngapha koko, ezi ndlela zokutya zinokufundisa umzimba wakho ukuba utshise amanqatha amaninzi, anokukunceda ugcine imisipha ye-glycogen ngexesha lokuzilolonga ().

Ukutya okune-carb esezantsi kunokwenzeka ukuba kulungile kubantu abaninzi abasebenzisa amandla asezantsi ukuya kuthi ga ngokuphakathi. Nangona kunjalo, uphando oluthe kratya luyafuneka kwiimbaleki ezikumgangatho ophezulu.

Indlela iCarbs ekuchaphazela ngayo ukukhula kweMisipha

Okwangoku, akukho phando luye lwabonisa ukuba ukutya okune-carb ephantsi okanye ukutya kwe ketogenic kubhetele kukuqina okuphezulu, amandla okanye imidlalo esekwe kumandla.

Kungenxa yokuba i-carbs inceda ukukhula kwemisipha kunye nokusebenza ngamandla kokuzilolonga ngeendlela ezininzi:

• Khuthaza ukubuyisela kwimeko yesiqhelo: IiCarbs zinokunceda ekubuyiseni emva kokuzilolonga ().
• Velisa i-insulin: IiCarbs zivelisa i-insulin, encedisa ekuhanjisweni kwezondlo kunye nokufakwa ().
• Nika ipetroli: IiCarbs zidlala indima ebalulekileyo kwiinkqubo zamandla ze-anaerobic kunye ne-ATP, ezizezona ziphambili kwimithombo yamandla ombane ().
• Ukunciphisa ukwehla kwemisipha: IiCarbs kunye ne-insulin zinceda ukunciphisa ukwehla kwemisipha, okunokuphucula ibhalansi yeprotein (,).
• Ukuphucula i-neural drive: IiCarbs zikwaphucula i-neural drive, ukumelana nokudinwa kunye nokugxila kwengqondo ngexesha lokuzilolonga ().

Nangona kunjalo, oku akuthethi ukuba ukutya kwakho kufuneka kube phezulu kakhulu kwii-carbs, njengokutya okuqhelekileyo kwaseNtshona. Ukutya okuphakathi nge-carb okanye i-carb kungasebenza kakuhle kwezemidlalo./p>

Ngapha koko, i-carb emodareyithayo, ukutya okuneprotein ephezulu kubonakala kufanelekile ekukhuleni kwemisipha kunye nokwakheka komzimba kubantu abaziingxala kwaye abasebenzayo ().

IiCarbs zidlala indima ebalulekileyo ekukhuleni kwemisipha kunye nokusebenza komzimba okunyanzelekileyo. Akukho phando lubonisa ukutya okuncinci kwe-carb ukuze ibe ngaphezulu koku.

Izifundo kwizidlo ezisezantsi zeCarb kwiimbaleki

Izifundo ezininzi ziye zajonga kwiziphumo zokutya okunee-carb ezisezantsi kunyamezelo lokunyameka okuphezulu.

Nangona kunjalo, babonelele ngeziphumo ezingafaniyo.

Olunye uphononongo alufumananga mahluko phakathi kwamaqela e-ketogenic kunye ne-carb ephezulu yokubaleka ngamandla.

Nangona kunjalo iqela le-ketogenic liye ladinwa kancinci ngexesha lokuhamba ngebhayisikile ephantsi, ekunokwenzeka ukuba ngenxa yokuba umzimba wawusebenzisa amanqatha amaninzi ukwenza ipetroli ().

Olunye uphononongo lubonakalisile ukuba abantu kwizidlo ezisezantsi zecarb banokugcina umsipha we-glycogen kwaye basebenzise amanqatha amaninzi njengamafutha, anokuba luncedo kwimidlalo yokunyamezela ().

Nangona kunjalo, ezi zinto zifunyanisiweyo azibalulekanga kangako kwiimbaleki ezenza imithambo ephezulu okanye ukuzilolonga ngaphantsi kweeyure ezi-2.

Uphando lukwaxubene nabantu abatyebe kakhulu, kunye nolunye uphando lubonisa izibonelelo zoqeqesho lokunciphisa umzimba, ngelixa ezinye zibonisa isiphumo esibi (,).

Olunye uphononongo lufumanise ukuba impendulo nganye inokwahluka ngokunjalo. Umzekelo, olunye uphononongo lufumanise ukuba ezinye iimbaleki ziye zaphumelela ukusebenza ngokunyamezela, ngelixa ezinye zinamava okwehla okukhulu ().

Okwangoku, uphando alubonisi ukuba ukutya okune-carb esezantsi okanye ukutya kwe-ketogenic kunokuphucula ukusebenza kwezemidlalo, xa kuthelekiswa nokutya okuphezulu.

Nangona kunjalo ekusebenziseni ubunzima obuphantsi, ukutya okuncinci kwe-carb kungadibanisa ukutya okuqhelekileyo okuphezulu kunye nokukunceda ukuba usebenzise amafutha amaninzi njengamafutha ().

Ukutya okune-carb ephantsi kunye ne-ketogenic akubonakali ngathi kuyanceda ekusebenzeni ngamandla. Nangona kunjalo, ezi zidlo zibonakala zihambelana nokutya okuphezulu kwe-carb xa kuziwa ekusebenziseni amandla angaphantsi.

Ngaba zikhona izibonelelo ezongezelelweyo zabadlali?

Enye into eluncedo ye-carb esezantsi okanye ukutya kwe-ketogenic kukuba ifundisa umzimba ukuba utshise amanqatha njengamafutha ().

Kwiimbaleki ezinyamezelayo, uphando lubonakalisile ukuba oku kunganceda ukugcina iivenkile ze-glycogen kwaye kukugcine "ungabethi eludongeni" ngexesha lokuzilolonga (,).

Oku kukunceda ukuba uthembele kancinci kwiikhabho ngexesha lomdyarho, ezinokubaluleka kwiimbaleki ezisokola ukwetyisa kwaye zisebenzise iikhabho ngexesha lokuzilolonga. Inokuba luncedo ngexesha lokunyamezelwa okuphezulu apho ukufikelela kukutya kunqunyelwe ().

Ukongeza, uphononongo oluninzi lubonakalisile ukuba ukutya okune-carb ephantsi kunye ne ketogenic kunokunceda abantu ukuba banciphise ubunzima kunye nokuphucula impilo iyonke (,).

Ukuphulukana namanqatha kunokuwaphucula amanqatha kumyinge we-muscle, obaluleke kakhulu ekusebenzeni komthambo, ngakumbi kwimidlalo exhomekeke kubunzima (,).

Ukuzivocavoca ngeevenkile ezisezantsi ze-glycogen kuye kwaba yindlela yoqeqesho eyaziwayo, eyaziwa ngokuba yi "train low, khuphisana phezulu" ().

Oku kunokuphucula ukusetyenziswa kwamafutha, umsebenzi we-mitochondria kunye nomsebenzi we-enzyme, onendima ebalulekileyo kwimpilo kunye nokusebenza komzimba ().

Ngesi sizathu, ukulandela ukutya okune-carb ephantsi okwexesha elifutshane- njengakwixesha "eliphumayo" -kunganceda ukusebenza kwexesha elide kunye nempilo.

Ukutya okune-carb ephantsi kunokuba luncedo kwezinye iintlobo zokuzilolonga. Zingasetyenziselwa ngobuchule ukuphucula ukubunjwa komzimba kunye nempilo.

Thatha uMyalezo waseKhaya

Ukutya okune-carb ephantsi okanye ukutya kwe ketogenic kunokuba lukhetho olufanelekileyo kubantu abaphilileyo abazilolonga kakhulu kwaye baphakamise impilo.

Nangona kunjalo, okwangoku abukho ubungqina obuqinisekileyo bokuthi baphucula ukusebenza ngaphezulu kokutya okuphezulu kwe-carb kwiimbaleki.

Oko bekutshiwo, uphando lusebusaneni, kwaye ezinye iziphumo zakuqala zibonisa ukuba banokuba lukhetho olufanelekileyo lokuzivocavoca amandla okanye umthambo onyamezelayo.

Ekupheleni kosuku, ukutya i-carb kufuneka kulungiselelwe wena ngokwakho.