Zakudya Zochepa-za Carb / Ketogenic ndi Kuchita Masewera Olimbitsa Thupi

Zamkati

• Kodi Zakudya Zotsika-Carb ndi Ketogenic Ndi Ziti?
• Zakudya Zotsika-Carb ndi Kusintha Kwamafuta
• Zakudya Zotsika-Carb ndi Muscle Glycogen
• Zakudya Zotsika-Carb ndi Kupirira Kuchita
• Momwe Carbs Amakhudzira Kukula Kwa Minofu
• Kafukufuku Pazakudya Zotsika-Carb kwa Ochita Masewera
• Kodi Pali Zowonjezera Zowonjezera Kwa Ochita Masewera?
• Tengani Uthenga Wanyumba

Zakudya zochepa za carb ndi ketogenic ndizotchuka kwambiri.

Zakudya izi zakhalapo kwanthawi yayitali, ndikugawana zofananira ndi zakudya za paleolithic ().

Kafukufuku wasonyeza kuti zakudya zotsika kwambiri za carb zitha kukuthandizani kuti muchepetse thupi ndikuwongolera zolembera zosiyanasiyana ().

Komabe, umboni pakukula kwa minofu, mphamvu ndi magwiridwe antchito ndizosakanikirana (,,).

Nkhaniyi ikuyang'ana mwatsatanetsatane zakudya zochepa za carb / ketogenic komanso magwiridwe antchito.

Kodi Zakudya Zotsika-Carb ndi Ketogenic Ndi Ziti?

Malangizo azakudya zamafuta ochepa amasiyana pakati pa maphunziro ndi akuluakulu.Pakafukufuku, ma carb otsika nthawi zambiri amadziwika kuti ndi ochepera 30% yama calories kuchokera ku carbs (,).

Zakudya zambiri zama carb ochepa zimakhala ndi 50-150 magalamu a carbs patsiku, kuchuluka kwa mapuloteni komanso kudya mafuta pang'ono.

Komabe kwa othamanga ena, "low-carb" amatanthauzabe 200 magalamu a carbs patsiku.

Mosiyana ndi izi, chakudya chopangidwa bwino cha ketogenic chimakhala chokhwima kwambiri, nthawi zambiri chimakhala ndi magalamu 30-50 okha a carbs patsiku, kuphatikiza mafuta ambiri ().

Kudya kotsika kwambiri kwa carb kumakuthandizani kukwaniritsa ketosis, njira yomwe ma ketoni ndi mafuta amakhala gwero lalikulu la mphamvu m'thupi ndi muubongo ().

Pali mitundu ingapo ya zakudya za ketogenic, kuphatikiza:

• Zakudya zokhazikika za ketogenic: Awa ndi otsika kwambiri carb, mapuloteni ochepa, zakudya zamafuta ambiri. Amakhala ndi mafuta 75%, 20% mapuloteni ndi 5% carbs ().
• Zakudya zamagetsi zamagetsi: Zakudyazi zimaphatikizapo nthawi yochulukirapo mafuta, monga masiku 5 a ketogenic otsatiridwa ndi masiku awiri a carb.
• Zakudya za ketogenic: Zakudyazi zimakuthandizani kuti muwonjezere ma carbs, nthawi zambiri nthawi zolimbitsa thupi kapena zolimbitsa thupi.

Zithunzi zomwe zili m'munsizi zikuwonetsa kuwonongeka kwa michere ya zakudya zonenepa kwambiri zakumadzulo, chakudya chochepa kwambiri cha carb komanso zakudya za ketogenic:

Muzakudya zochepa kwambiri za carb ndi ketogenic, anthu amaletsa zakudya monga mbewu, mpunga, nyemba, mbatata, maswiti, chimanga ndi zipatso zina.

Njira ina ndiyo kupalasa njinga yama carb, pomwe nthawi zama carb kapena zoperewera zimaphatikizidwa pafupipafupi mu chakudya chotsika kwambiri cha carb kapena ketogenic.

Chakudya chotsika kwambiri cha carb nthawi zambiri chimakhala ndi mapuloteni apamwamba omwe amakhala ndi zosakwana 30% zama calories kuchokera ku carbs. Zakudya za Ketogenic ndizambiri zamafuta, mapuloteni ochepa ndipo mulibe ma carbs.

Zakudya Zotsika-Carb ndi Kusintha Kwamafuta

Mukamadya mafuta ochepa kapena ketogenic, thupi limagwira bwino ntchito mafuta ngati mafuta, njira yomwe imadziwika kuti kusintha kwamafuta. Kuchepetsa kwakukulu kwa ma carbs kumapangitsa kukwera kwa ma ketoni, omwe amapangidwa m'chiwindi kuchokera ku mafuta acids ().

Mankhwala a ketoni amatha kupereka mphamvu pakalibe ma carbs, nthawi yayitali, nthawi yayitali yochita masewera olimbitsa thupi kapena anthu omwe ali ndi matenda amtundu wa 1 osalamulirika (,,).

Ngakhale ubongo umatha kupukusidwa ndi ketoni ().

Mphamvu zotsalazo zimaperekedwa ndi gluconeogenesis, njira yomwe thupi limaphwanya mafuta ndi mapuloteni, ndikuwasandutsa carbs (glucose) ().

Zakudya za Ketogenic ndi ketoni zili ndi zinthu zambiri zopindulitsa. Amagwiritsidwanso ntchito kuchiza matenda ashuga, matenda amitsempha, khansa komanso zoopsa pamatenda amtima komanso kupuma (,,).

Kusintha kwamafuta pachakudya cha ketogenic kumatha kukhala kwamphamvu kwambiri. Kafukufuku wina waposachedwa othamanga opitilira muyeso adapeza kuti gulu la ketogenic lidawotcha mpaka Mafuta ochulukirapo 2.3 mu gawo lochita masewera olimbitsa thupi la maola atatu ().

Komabe ngakhale zakudya zochepa za carb ndi ketogenic zimapindulitsa kwambiri, pamakhala kutsutsana kwakanthawi pokhudzana ndi momwe zakudya izi zimakhudzira magwiridwe antchito (,).

Pakalibe ma carbs, thupi lanu limatentha mafuta kuti akhale ndi mphamvu. Izi zimachitika makamaka chifukwa chowonjezera makutidwe ndi mafuta komanso kupanga ketoni.

Zakudya Zotsika-Carb ndi Muscle Glycogen

Zakudya zama carbs zimasweka kukhala shuga, womwe umasanduka shuga wamagazi ndipo umapereka mafuta owonjezera olimbitsa thupi ().

Kwa zaka makumi angapo, kafukufuku wasonyeza mobwerezabwereza kuti kudya ma carbs kungathandize pakuchita masewera olimbitsa thupi, makamaka kupirira zolimbitsa thupi ().

Tsoka ilo, thupi la munthu limangosunga ma carbs okwanira (glycogen) okwanira maola awiri azolimbitsa thupi. Pambuyo panthawiyi, kutopa, kutopa ndi kuchepa kwa magwiridwe antchito kumatha kuchitika. Izi zimadziwika kuti "kugunda khoma" kapena "kugwedeza" (,,).

Pofuna kuthana ndi izi, othamanga ambiri opirira tsopano amadya zakudya zamafuta ambiri, "carb up" dzulo lisanachitike mpikisano ndikudya zowonjezera zowonjezera za carb kapena chakudya mukamachita masewera olimbitsa thupi.

Komabe, zakudya zotsika kwambiri sizikhala ndi ma carbs ambiri, chifukwa chake sizimathandizira kukweza nkhokwe zosungidwa za glycogen m'minyewa.

Ma carbu osungidwa amapereka mphamvu yogwiritsira ntchito zolimbitsa thupi mpaka maola awiri. Pambuyo panthawiyi, kutulutsa mphamvu ndi kupirira nthawi zambiri kumachepa.

Zakudya Zotsika-Carb ndi Kupirira Kuchita

Kafukufuku wachitika pakugwiritsa ntchito mafuta ngati mafuta pamasewera ().

Panthawi yochita masewera olimbitsa thupi, mafuta amapereka mphamvu zochulukirapo pang'onopang'ono ndipo ma carbs amapereka mphamvu zambiri pamphamvu kwambiri.

Izi zimadziwika kuti "crossover effect," yomwe ikuwonetsedwa pansipa ():

Chithunzi chazithunzi: Sayansi ya Masewera.

Posachedwa, ofufuza amafuna kuwona ngati chakudya chochepa kwambiri chingasinthe izi (,).

Kafukufuku wawo adapeza kuti othamanga a ketogenic amawotcha mafuta mpaka 70% yamphamvu kwambiri, kupatula 55% yokha mwa othamanga a carb. M'malo mwake, othamanga a ketogenic mu kafukufukuyu adawotcha mafuta kwambiri zolembedwa kale pamalo ofufuza ().

Komabe ngakhale atapeza izi zabwino, mafuta sangathenso kutulutsa mphamvu mwachangu kuti akwaniritse zofuna za othamanga osankhika (,,).

Chifukwa chake, kafukufuku wambiri amafunika mwa othamanga asanaperekedwe malingaliro olimba.

Komabe, kafukufuku apeza kuti chakudya chochepa kwambiri chingathandize kupewa kutopa pakulimbitsa thupi kwakanthawi. Angakuthandizeninso kutaya mafuta ndikukhala ndi thanzi labwino, osasokoneza magwiridwe antchito olimbitsa thupi (,,).

Kuphatikiza apo, zakudyazi zimatha kuphunzitsa thupi lanu kuwotcha mafuta ambiri, omwe angakuthandizeni kusunga minofu ya glycogen panthawi yochita masewera olimbitsa thupi ().

Chakudya chochepa kwambiri chingakhale chabwino kwa anthu ambiri omwe amachita masewera olimbitsa thupi pang'ono. Komabe, kufufuza kwina kumafunikira kwa othamanga apamwamba.

Momwe Carbs Amakhudzira Kukula Kwa Minofu

Kuyambira pano, palibe kafukufuku amene wasonyeza kuti chakudya chochepa kwambiri cha carb kapena ketogenic ndichabwino pamasewera othamanga kwambiri, mphamvu kapena mphamvu.

Izi ndichifukwa choti ma carbs amathandizira kukula kwa minofu ndikuchita masewera olimbitsa thupi m'njira zingapo:

• Limbikitsani kuchira: Ma carbs amatha kuthandizanso mukatha kuchita masewera olimbitsa thupi ().
• Pangani insulini: Ma carbs amapanganso insulini, yomwe imathandizira pakubweretsa michere komanso kuyamwa ().
• Perekani mafuta: Carbs amatenga gawo lofunikira pamagetsi a anaerobic ndi ATP, omwe ndi omwe amapangira mphamvu zolimbitsa thupi ().
• Kuchepetsa kuwonongeka kwa minofu: Ma carbs ndi insulin amathandizira kuchepetsa kuwonongeka kwa minofu, komwe kumatha kukonza ukonde wama protein (,).
• Sinthani kuyendetsa kwa neural: Ma carbs amathandizanso kuyendetsa bwino ma neural, kukana kutopa ndi kulingalira kwamaganizidwe mukamachita masewera olimbitsa thupi ().

Komabe, izi sizikutanthauza kuti chakudya chanu chiyenera kukhala chambiri mu carbs, monga zakudya zaku Western. Chakudya chochepa kwambiri cha carb kapena carb chingagwire bwino masewera ambiri./p>

M'malo mwake, zakudya zopatsa thanzi, zamapuloteni apamwamba zimawoneka ngati zabwino kwambiri pakukula kwa minofu ndi kapangidwe ka thupi kwa anthu omwe ndi owonda komanso otakataka ().

Ma carbs amatenga gawo lofunikira pakukula kwa minofu ndikulimbitsa thupi kwambiri. Palibe kafukufuku yemwe akuwonetsa kuti zakudya zazotsika kwambiri kuti zikhale zazikulu kuposa izi.

Kafukufuku Pazakudya Zotsika-Carb kwa Ochita Masewera

Kafukufuku angapo adayang'ana pazotsatira zakudya zochepa zama carb pakuchita zolimbitsa thupi kwambiri.

Komabe, apereka zotsatira zosakanikirana.

Kafukufuku wina sanapeze kusiyana pakati pa magulu a ketogenic ndi ma carb othamanga kwambiri.

Komabe gulu la ketogenic silinatope kwenikweni panthawi yopalasa njinga, zomwe mwina chifukwa thupi limagwiritsa ntchito mafuta ambiri ngati mafuta ().

Kafukufuku wina wasonyeza kuti anthu omwe amadya zakudya zopanda mafuta ochepa amatha kupewetsa minofu ya glycogen ndikugwiritsa ntchito mafuta ambiri ngati mafuta, omwe atha kukhala opindulitsa pamasewera olimbirana ().

Komabe, zomwe apezazi sizothandiza kwenikweni kwa othamanga omwe amachita masewera olimbitsa thupi mwamphamvu kapena kulimbitsa thupi ochepera maola awiri.

Kafukufukuyu amaphatikizidwanso ndi anthu onenepa kwambiri, pomwe kafukufuku wina akuwonetsa phindu pakulimbitsa thupi pang'ono, pomwe ena amawonetsa zoyipa (,).

Kafukufuku wina apeza kuti kuyankha kwamunthu payekha kungasiyane. Mwachitsanzo, kafukufuku wina adapeza kuti othamanga ena adakwanitsa kupirira bwino, pomwe ena adakumana ndi kuchepa kwakukulu ().

Pakadali pano, kafukufukuyu sikuwonetsa kuti chakudya chotsika kwambiri cha carb kapena ketogenic chitha kupititsa patsogolo masewera olimbitsa thupi, poyerekeza ndi zakudya zamafuta ambiri.

Komabe pakulimbitsa thupi pang'ono, chakudya chochepa kwambiri chingafanane ndi zakudya zamafuta ambiri komanso kukuthandizani kugwiritsa ntchito mafuta ambiri ngati mafuta ().

Zakudya zochepa za carb ndi ketogenic sizikuwoneka ngati zopindulitsa pakuchita masewera olimbitsa thupi. Komabe, zakudyazi zimawoneka kuti zikufanana ndi zakudya zamafuta kwambiri zikafika pakuchepetsa zolimbitsa thupi.

Kodi Pali Zowonjezera Zowonjezera Kwa Ochita Masewera?

Chimodzi mwazinthu zopindulitsa za carb yochepa kapena ketogenic ndikuti imaphunzitsa thupi kutentha mafuta ngati mafuta ().

Kwa othamanga opirira, kafukufuku wasonyeza kuti izi zitha kuthandiza kusunga malo ogulitsira a glycogen ndikukulepheretsani "kugunda khoma" panthawi yopirira (,).

Izi zimakuthandizani kuti musamadalire kwambiri ma carbs pamtundu wothamanga, womwe ungakhale wofunikira kwa othamanga omwe amavutika kupukusa ndi kudya ma carbs panthawi yochita masewera olimbitsa thupi. Zitha kukhalanso zopindulitsa pazochitika zopirira kwambiri pomwe mwayi wopeza chakudya umakhala wochepa ().

Kuphatikiza apo, kafukufuku wambiri wasonyeza kuti zakudya zochepa zama carb ndi ketogenic zitha kuthandiza anthu kuti achepetse thupi ndikukhala ndi thanzi labwino (,).

Kuchepetsa mafuta kumathandizanso kukulitsa kuchuluka kwamafuta anu, zomwe ndizofunikira kwambiri pakuchita masewera olimbitsa thupi, makamaka pamasewera omwe amadalira kulemera (,).

Kuchita masewera olimbitsa thupi ndi malo otsika a glycogen kwakhalanso njira yophunzitsira yotchuka, yotchedwa "sitima yotsika, kupikisana kwambiri" ().

Izi zitha kupititsa patsogolo kagwiritsidwe ntchito ka mafuta, ntchito ya mitochondria ndi ntchito ya enzyme, yomwe imathandizira pantchito zathanzi komanso zolimbitsa thupi ().

Pachifukwa ichi, kutsatira chakudya chochepa cha carb kwakanthawi kochepa - monga "nthawi yopuma" - kumatha kuthandiza magwiridwe anthawi yayitali komanso thanzi.

Zakudya zochepa zama carb zitha kukhala zothandiza pamitundu ina yolimbitsa thupi. Zitha kugwiritsidwanso ntchito mwaluso kukonza kapangidwe ka thupi ndi thanzi.

Tengani Uthenga Wanyumba

Zakudya zochepa zama carb kapena ketogenic zitha kukhala chisankho chabwino kwa anthu athanzi omwe nthawi zambiri amachita masewera olimbitsa thupi ndikukweza kuti akhale athanzi.

Komabe, pakadali pano palibe umboni wotsimikizika wosintha magwiridwe antchito azakudya zapamwamba kwambiri zama carb othamanga.

Izi zikunenedwa, kafukufukuyu adakalipo, ndipo zotsatira zoyambirira zikuwonetsa kuti atha kukhala chisankho chabwino pakuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi mopitilira muyeso.

Kumapeto kwa tsikulo, kudya kwa carb kuyenera kukhala kwa inu nokha.