Kodi Zakudya Zochepa Za Carb Keto Ndi Bwino Kwa Othamanga Opirira?

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• Katundu pa ma elekitirodi.
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• Dziwani zomwe zikukuthandizani.
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Mungaganize kuti othamanga othamanga ma 100+ mamailosi sabata imodzi amakhala akukweza pasitala ndi bagels kukonzekera mpikisano waukulu. Koma ochuluka othamanga othamanga akuchita zosiyana: kutsatira zakudya zochepa za carb keto kuti azithamanga kwambiri.

"Othamanga ambiri opirira apeza bwino ndi zakudya za ketogenic chifukwa mafuta amapereka mphamvu zambiri kuposa carbs," anatero Jennifer Silverman, M.S., katswiri wa zakudya ku Tone House ku New York.

Tengani Nicole Kalogeropoulos ndi bwenzi lachikwati Zach Bitter, othamanga a Altra pakadali pano omwe akuphunzirira Western States Endurance Run ya ma 100 mamailosi. Awiriwa amatsatira zakudya zochepa za carb keto zomwe zimakhala ndi mazira, nsomba, ndi mtedza. Chodabwitsa kwambiri, akuti moyo wotsika wa carb watukula magwiridwe awo. (Mukuganizira za zakudya? Yesani izi keto meal plan kwa oyamba kumene.)

"Popeza ndakhala ndikulimbikira kwambiri kudya zakudya zamafuta ambiri, ndatha kuchira mwachangu, zomwe zimandilola kuti ndizichita masewera olimbitsa thupi mosasinthasintha," akutero a Kalogeropolous. "Kuphatikiza apo, sindiyenera kudya chakudya chochuluka pamipikisano, ndipo ndili ndi vuto la m'mimba pang'ono kuposa momwe ndimadyera pazakudya zopatsa thanzi."

Koma dikirani, othamanga opirira sayenera kukweza pasitala asanafike mpikisanowu, kenako ndikuvutika ndi ma kaselo amagetsi aukali ma mile ochepa kuti akhalebe ndi mphamvu?

Mwachiwonekere, pokhapokha ngati thupi lanu lakakamira kudalira shuga. “Kudya zakudya zopatsa mphamvu zambiri kumapangitsa kuti musamadalire shuga chifukwa ma carbs amakakamiza thupi lanu kuwotcha shuga m’malo mwa mafuta,” akutero Jeff Volek, Ph.D., RD, pulofesa wa sayansi ya anthu ku The Ohio State University yemwe. amaphunzira ketosis kwambiri. Ndipo popeza malo ogulitsa shuga mthupi lanu amangokupatsani mphamvu zolimbitsa thupi kwamaola ochepa, mumangokhalira kudya ma carbs kuti mukhale ndi mphamvu, akufotokoza.

Dulani izi, ndipo thupi lanu lidzagwiritsa ntchito mafuta - gwero lamphamvu kwambiri la mphamvu monga mafuta m'malo mwake, zomwe ziyenera kutanthauzira kuti musamangodalira ma gels a shuga ndi kutafuna pa mpikisano wopirira, ndipo mwinamwake. Zambiri mphamvu. (PS Nayi kalozera wanu woyamba kumaliza kumaliza mafuta a theka lakutali.)

Ngakhale zili bwino, ketosis ikhoza kukuthandizani kupewa kugunda "khoma" lowopsa kumapeto kwa mtunda wautali kapena kukwera njinga. Izi ndichifukwa choti ma ketoni amwazi, omwe amalimbitsa ubongo wanu monganso thupi lanu, samatsika mwamphamvu muubongo momwe glucose imachitira, chifukwa chake mphamvu zanu ndimphamvu zimakhazikika. "Ma ketoni awonetsedwa kuti amapereka chitetezo chodabwitsa ku zizindikilo za shuga wotsika m'magazi," akutero Volek.

Zowawa adaziwona zikuyenda pomwe amathamanga komanso akuthamanga. Anayamba kutsatira zakudya zochepa za Atkins mu 2011, ndipo ngakhale amadzimva kukhala wofooka poyambirira (izi sizachilendo thupi lanu limazolowera kugwiritsa ntchito mafuta ngati mphamvu yake yatsopano), safunika mafuta ochulukirapo pazochitika -komabe akumva bwino. Iye anati: “Ndimawonjezera mafuta pang’ono pa mlingo wofanana wa mphamvu, ndimachira msanga, ndiponso ndimagona mokwanira. (Onaninso: Ndidayesa Keto Zakudya ndikuchepetsa kwambiri kuposa momwe ndimayembekezera)

Zikumveka ngati zosapanganika popeza mudawuzidwa kuti ma carbs ndizofunikira pankhani ya kupirira - koma lingaliro lakale ili kwenikweni limachokera pakufufuza kochepa. Monga Volek akufotokozera mu European Journal of Sport Science onaninso, pangokhala kafukufuku m'modzi wowongoleredwa ndi placebo pamutuwu, ndipo sizinawonetse phindu lililonse pakukweza ma carb omwe amatsogolera ku chochitika chopirira.

Izi zati, pali zinthu zina zofunika kuziganizira musanadye zakudya za keto pa mpikisano wanu wotsatira. Onani zinthu zoti mudziwe pa masewera olimbitsa thupi pa keto, ndipo sungani malingaliro awa otsika kwambiri musanayese nokha.

Katundu pa ma elekitirodi.

"Thupi losinthidwa ndi mafuta limakonda kutaya mchere wambiri," akutero Volek. Pofuna kuti muzidya sodium, amalimbikitsa kumwa makapu angapo tsiku lililonse ndikuonetsetsa kuti simusankha zakudya zopanda sodium, monga mtedza. Zowawa zimatenganso zowonjezera ma electrolyte panthawi yamagetsi ake. (Zowonjezera: Momwe Mungakhalire Opanda Madontho Pamene Mukuphunzira Mpikisano Wopirira)

Yambani mu nyengo yanu yopuma.

Osasintha zinthu musanayambe mpikisano. Volek akuti: "Njira zosinthira keto zimasinthiratu momwe maselo anu amagwiritsira ntchito mafuta-ndipo zimatenga nthawi," Izi zikutanthauza kuti mutha kuwona kuti ntchitoyo ikuyenda bwino m'masabata angapo oyambilira, popeza thupi lanu silimadalira kwambiri ma carbs. Koma muyenera kuyamba kumva bwino mkati mwa mwezi umodzi pamene thupi lanu likusintha.

Dziwani zomwe zikukuthandizani.

"Monga momwe tonsefe sitingapeze zotsatira zofanana kuchokera ku masewera olimbitsa thupi, ndizosatheka kupanga chidziwitso chazakudya zomwe zingapindulitse aliyense," akutero a Silverman.

Ngakhale Kalogeropolous ndi Bitter ali ndi njira zosiyana za cholinga chomwecho: Bitter imayang'anira ma ketones ake ndi zingwe za magazi ndikutsatira pulogalamu yomwe amatcha "periodizing carb kudya kutengera moyo." Amatsala pang'ono kuchotsa ma carbs pamene akuchira kapena akuphunzitsidwa mopepuka, kenako amatsatira zakudya za pafupifupi 10 peresenti ya carbs pamene akuphunzira pa mlingo wapamwamba, ndi 20 mpaka 30 peresenti pamene akuphunzira pa voliyumu yake komanso mphamvu zake. (Dziwani zambiri za kupalasa njinga yama carb.)

Kalogeropoulos ndi wosinthika pang'ono. "Ndimadya chakudya chochepa kwambiri, koma sindimakhala wolamulidwa nthawi zonse chifukwa ndimayenda kwambiri pantchito," akutero. "Kutsatira ndondomeko yeniyeni sikofunikira kusiyana ndi kumvetsera momwe ndikumvera."

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