Iyo Yakaderera-Carb Keto Diet Zvirinani kune Vanotsungirira Vamhanyi?

Zvemukati

• Isa pamusoro pe electrolytes.
• Tanga mumwaka wako wekunze.
• Ratidza kuti chii chinoshanda kwauri.
• Ongororo ye

Iwe ungafunga kuti vamhanyi vepamusoro vanocheka 100+ mamaira pasvondo vangave vachitakura pasta uye mabheji kugadzirira nhangemutange huru. Asi nhamba iri kukura yevatambi vekutsungirira vari kuita zvinopesana: kutevedzera yakaderera-carb keto kudya kuti iwedzere iwo marefu-refu kumhanya.

"Vatambi vazhinji vekutsungirira vakawana budiriro neiyo ketogenic kudya nekuti mafuta anopa simba rakawanda kupfuura carbs," anodaro Jennifer Silverman, M.S., nyanzvi yezvokudya muTone House muNew York.

Tora Nicole Kalogeropoulos uye chikomba Zach Bitter, Altra vatambi parizvino vachidzidzira 100-mamaira Western States Endurance Run. Vaviri vacho vanotevera yakaderera-carb keto chikafu chine mazai, salmon, uye nzungu. Zvinotonyanya kushamisa, vanoti hupenyu hwakaderera-carb hwakavandudza mashandiro avo. (Tichifunga nezvekudya? Edza chirongwa ichi chekudya keto chevanotanga.)

"Sezvo ndanga ndakazvipira kudya zvine mafuta akawanda, ndave kukwanisa kupora nekukasira, zvichindibvumidza kudzidzira padanho repamusoro nguva dzose," anodaro Kalogeropolous. "Uyezve, ini handidi kutora chikafu chakawanda panguva yemijaho, uye ndine mashoma mashoma emudumbu pane andakaita pane yakakwira-carb chikafu."

Asi mira, havasi vatambi vekutsungirira havafanirwe kutakura pasita pamberi pejaho hombe, vobva vatambura neshuga yesimba gels emamaira mashoma kuti vachengetedze simba ravo?

Sezviri pachena, chete kana muviri wako wakanamatira mune yakashuga-inoenderana nyika. "Chikafu chine makabhohaidhiretsi chakawandisa chinokuvharira mukuchinja kwekutsamira paglucose nekuti carbs inomanikidza muviri wako kupisa shuga pane mafuta," anodaro Jeff Volek, Ph.D., RD, purofesa wesainzi yevanhu paThe Ohio State University uyo. inodzidza ketosis zvakanyanya. Uye sezvo zvitoro zveshuga zvemuviri wako zvinongokupisa iwe kuburikidza nemaawa akati wandei ekurovedza muviri kwakanyanya, unorambira uchidya carbs kuti uchengetedze simba rako, anotsanangura.

Bvarura kutenderera uku, uye muviri wako unozoshandisa mafuta-sosi inoshanda zvakanyanya yesimba-sehuni panzvimbo, iyo inofanirwa kuturikira kushoma kwekutsamira pashuga magels uye kutsenga panguva yemutambo wekutsungirira, uye pamwe zvimwe simba. (PS Heino gwara rako rekutanga-kusvika-kupedza mafuta kune hafu marathon.)

Kunyangwe zvirinani, ketosis inogona kukubatsira kuti urege kurova "madziro" anotyisa kusvika kumagumo enguva refu kana bhasikoro kuchovha. Imhaka yekuti ketoni dzeropa, dzinopisa huropi hwako senge muviri wako, hadzidzike zvakanyanya muhuropi sezvinoita glucose, saka mazinga esimba rako uye manzwiro anogara akanyanya kugadzikana. "Ketoni dzakaratidzwa kuti dzinopa dziviriro inoshamisa kubva kuzviratidzo uye zviratidzo zveshuga shoma yeropa," anodaro Volek.

Bitter akaona izvi mukuita panguva yekumhanya kwake uye mijaho. Akatanga kutevera yakaderera-carb Atkins kudya mu2011, uye kunyangwe ainzwa kuneta zvishoma pakutanga (izvi zvakajairika sezvo muviri wako unogadzirisa kushandisa mafuta sesimba rayo nyowani sosi), haadi kuti awane mafuta zvakanyanya panguva yezviitiko -Asi anonzwa zvirinani. "Ini ndinopa mafuta mashoma pasero rakaenzana reesimba, ndinopora nekukasira, uye ndinorara zvakanaka," anodaro. (Onawo: Ndakaedza Kudya kweKeto uye Kurasikirwa Huremu Huzhinji Kupfuura Zvandaitarisira)

Zvinonzwika zvinopesana sezvo iwe wakaudzwa kuti carbs zvinhu zvese kana zvasvika pakutsungirira-asi zano rekare iri rinobva pakutsvaga kushoma. Sezvo Volek anotsanangura mune a European Zvinyorwa zveMitambo Sayenzi Ongororo, pakangove neongororo imwe chete inodzorwa neplacebo pachinhu ichi, uye haina kuratidza chero bhenefiti yekuita kurodha pamacarbs anotungamira kune chiitiko chekutsungirira.

Izvo zvakati, pane zvimwe zvinhu zvekutarisa usati watora keto chikafu kune yako inotevera marathon. Tarisa uone zvinhu zvekuziva nezve kurovedza muviri pane keto dhayeti, uye chengeta aya akadzika-macar matipi mupfungwa usati waedza iwe pachako.

Isa pamusoro pe electrolytes.

"Muviri wakashandurwa nemafuta unowanzo kurasa munyu wakawanda," anodaro Volek. Kusimudzira yako yekudya sodiamu, anokurudzira kunwa mashoma makapu emuto zuva rega rega uye kuve nechokwadi kuti hausarudze isina-sodium vhezheni yezvikafu, senzungu. Zvinorwadza zvinotorawo maelectrolyte ekuwedzera panguva yeaslas yake. (Zvimwe: Maitiro Ekugara Mvura Paunenge Uchidzidzira Yekutsungirira Mujaho)

Tanga mumwaka wako wekunze.

Usachinjise zvinhu kumusoro chaiko pamberi pechikwata. "Maitiro ekugadzirisa keto anochinja mashandisiro anoita masero ako mafuta-uye zvinotora nguva," anodaro Volek. Izvi zvinoreva kuti iwe unogona kuona kunyura mukuita mukati memavhiki mashoma ekutanga, sezvo muviri wako uchidzikira zvishoma pane carbs. Asi iwe unofanirwa kutanga kunzwa zvirinani mukati memwedzi sezvo muviri wako unogadzirisa.

Ratidza kuti chii chinoshanda kwauri.

"Sezvo isu tese tisingazowane mibairo yakafanana kubva pakuvhima, hazvigoneke kuita generalization nezvechikafu chekudya chingabatsire munhu wese," anodaro Silverman.

Kunyange Kalogeropolous uye Bitter vane nzira dzakasiyana dzechinangwa chimwe chete: Bitter inotarisa mazinga ake eketone neropa uye anotevera chirongwa chaanodana kuti "periodizing carb intake inobva pamararamiro." Anoda kubvisa carbs paanenge achidzoka kana kudzidzira zvishoma, zvino anotevera kudya kwe10 muzana carbs paanenge achidzidzira pahuwandu hwepamusoro, uye 20 kusvika ku30 muzana paanenge achidzidzira pahuwandu hwepamusoro uye simba. (Dzidza zvakawanda nezve carb cycling.)

Kalogeropoulos inochinja zvishoma. "Ndinodya chikafu chine carb yakaderera, asi handigari ndakagadzikana sezvo ndinofamba zvakanyanya nebasa," anodaro. "Kutevera chirongwa chakati hakukoshi pane kutarisisa kuti ndinonzwa sei."

Ongororo ye