Yakaderera-Carb / Ketogenic Kudya uye Exercise Performance

Zvemukati

• Ndezvipi Zvakaderera-Carb uye Ketogenic Kudya?
• Kudya-Kwakadzika Kudya uye Kugadziriswa Kwemafuta
• Kudya-Kwakadzika Kudya uye Muscle Glycogen
• Yakaderera-Carb Kudya uye Kutsungirira Performance
• Maitiro eCarbs Anobata Sei Tsvina Kukura
• Zvidzidzo paKuchidzika-Carb Kudya kweVamhanyi
• Pane Pane Zvimwe Zvakanakira Kubatsira Kune Vatambi?
• Tora Meseji Yekumba

Kudya-carb uye ketogenic kudya kunonyanya kufarirwa.

Idzi idzi dzave dziripo kwenguva yakareba, uye dzinogovana zvakafanana nezvikafu zvepaleolithic ().

Kutsvagurudza kwakaratidza kuti kudya kwakaderera-carb kunogona kukubatsira kurasikirwa nehuremu uye nekuvandudza akasiyana mamakisi ehutano ().

Nekudaro, humbowo pane kukura kwemhasuru, simba uye kuita kwakasanganiswa (,,).

Ichi chinyorwa chinotora zvakadzama kutarisa kune yakaderera-carb / ketogenic kudya uye kuita kwemuviri.

Ndezvipi Zvakaderera-Carb uye Ketogenic Kudya?

Iyo mirayiridzo yeakaderera-carb chikafu inosiyana pakati pezvidzidzo nezviremera.Mukutsvaga, yakaderera-carb inowanzo kuverengerwa seisingasviki makumi matatu muzana emakori kubva ku carbs (,).

Zvizhinji zvepakati zvakaderera-carb zvikafu zvine 50-150 gramu e carbs pazuva, chiyero chakaringana cheprotein uye zvine mwero-kune-yakakwira mafuta kudya.

Asi kune vamwe vatambi, "low-carb" inogona kureva pamusoro pe200 magiramu e carbs pazuva.

Mukupesana, chikafu chakagadzirwa zvakanaka cheketogenic chinonyanya kudzvinyirira, kazhinji chine 30-50 gramu chete e carbs pazuva, inosanganiswa nemafuta akawanda kwazvo ().

Uku kudya kwakanyanya kwecarb kunobatsira iwe kuzadzisa ketosis, maitiro umo ketoni nemafuta zvinova izvo zvinopa simba mumuviri uye huropi ().

Pane akati wandei vhezheni yeketogenic dhayeti, inosanganisira:

• Ketogenic yakajairwa kudya: Iyi yakanyanya kudzika-carb, zvine mwero-mapuroteni, akanyanya-mafuta kudya. Inowanzo ine 75% mafuta, 20% protein uye 5% carbs ().
• Chikafu cheketogenic ketogenic: Kudya uku kunosanganisira nguva dzeakakwira-macarb Refeeds, senge 5 ketogenic mazuva anoteverwa ne2 yakakwira-carb mazuva.
• Chinangwa cheketogenic: Kudya uku kunokutendera kuti uwedzere ma carbs, kazhinji kutenderedza nguva dzekurovedza muviri zvakanyanya kana kurovedza muviri.

Iwo marati epayi pazasi anoratidza iko kwakajairika kuputsika kwehutano hwekudya kwakaderera-mafuta ekuMadokero, chikafu chakaderera-carb uye chairo ketogenic chikafu:

Mune yakawanda yakaderera-carb uye ketogenic kudya, vanhu vanodzora zvekudya senge zviyo, mupunga, bhinzi, mbatatisi, maswiti, zviyo uye zvimwe michero.

Imwe nzira ndeye carb kuchovha, uko kwakakwira-carb nguva kana kunatsa kunosanganisirwa kazhinji mune yakaderera-carb kana ketogenic kudya.

Chikafu chakaderera-carb chinowanzo kuve neakakwira mapuroteni anodya aine asingasviki makumi matatu muzana emakori kubva ku carbs. Ketogenic kudya kwakanyanya kwazvo mumafuta, zvine mwero mumapuroteni uye zvine inenge isina carbs.

Kudya-Kwakadzika Kudya uye Kugadziriswa Kwemafuta

Munguva yeakaderera-carb kana ketogenic chikafu, muviri unowedzera kushanda pakushandisa mafuta sehuni, maitiro anozivikanwa sekugadziriswa kwemafuta. Iko kuderera kwakanyanya mu carbs kunokonzera kusimuka kwemaketone, ayo anogadzirwa muchiropa kubva kumafuta acids ().

Ketoni inogona kupa simba mukushayikwa kwe carbs, panguva yekutsanya kwenguva refu, panguva yekurovedza muviri kwenguva refu kana kune vanhu vane mhando dzisingadzorwe 1 chirwere cheshuga (,,).

Kunyangwe iyo huropi inogona kuve inowedzeredzwa nemaketoni ().

Simba rinosara rinopihwa negluconeogenesis, maitiro apo muviri unoputsa mafuta nemapuroteni, uchizvishandura kuita carbs (glucose) ().

Ketogenic kudya uye ketoni zvine zvakawanda zvinobatsira zvinhu. Ivo vari kutoshandiswa kurapa chirwere cheshuga, chirwere chetsinga, gomarara uye njodzi zvinhu zvemwoyo uye mweya wekufema (,,).

Iko kuchinjika kwemafuta pane ketogenic chikafu kunogona kuve kwakasimba kwazvo. Imwe ongororo ichangoburwa mumitambo yekutsungirira kwakawanda yakawana kuti boka re ketogenic rakapisa kusvika 2.3 nguva yakawanda mafuta mune 3-awa yekurovedza chikamu ().

Asi kunyangwe yakaderera-carb uye ketogenic kudya kunopa zvakawanda zvehutano mabhenefiti, pane gakava rinoenderera pamusoro pekuti izvi zvikafu zvinokanganisa sei kurovedza muviri (,).

Mukushaikwa kwe carbs, muviri wako unopisa mafuta kune simba. Izvi zvinonyanya kuitika nekuwedzera mafuta oxidation uye kugadzirwa kwemaketone.

Kudya-Kwakadzika Kudya uye Muscle Glycogen

Dhayeti carbs yakaputsika ikaita glucose, iyo inoshanduka kuita shuga yeropa uye inopa hunyanzvi hwekuita huremu uye hwakanyanya-kusimba kurovedza muviri ().

Kwemakumi emakore anoverengeka, kutsvagurudza kwakaratidza kakawanda kuti kudya carbs kunogona kubatsira nekurovedza muviri, kunyanya kutsungirira kurovedza muviri ().

Nehurombo, muviri wemunhu unogona chete kuchengeta macarbs akakwana (glycogen) kwemaawa angangoita maviri ekurovedza muviri. Mushure menguva ino, kuneta, kuneta uye kuderera kwekutsungirira kuita kunogona kuitika. Izvi zvinozivikanwa se "kurova madziro" kana "bonking" (,,).

Kuti varwisane neizvi, vatambi vazhinji vekutsungirira zvino vanodya kudya kwepamusoro-carb, "carb up" zuva risati rasvika mujaho uye vanoshandisa zvinowedzera carb kana chikafu panguva yekurovedza muviri.

Zvisinei, kudya kwakaderera-carb hakune zvakawanda zve carbs, uye nekudaro hazvibatsire kukwidziridza zvakachengetwa zveglycogen yakachengetwa mumhasuru.

Akachengetwa carbs anopa anoshanda magetsi sosi yekurovedza muviri inogara kusvika maawa maviri. Mushure menguva ino, simba rinobuda uye kutsungirira kuita kunowanzo derera.

Yakaderera-Carb Kudya uye Kutsungirira Performance

Kutsvagisa kwakaitwa pakushandiswa kwemafuta semafuta mukuita kwemitambo ().

Panguva yekurovedza muviri, mafuta anopa simba rakawanda pakuderera uye carbs inopa simba rakawanda pakukwirira kwakanyanya.

Izvi zvinozivikanwa se "crossover mhedzisiro," iyo inoratidzwa pazasi ():

Mufananidzo sosi: Iyo Sayenzi Yemitambo.

Munguva pfupi yapfuura, vaongorori vaida kuona kana chikafu chakaderera-carb chingachinjisa izvi (,).

Chidzidzo chavo chakawana kuti vatambi ve ketogenic vakapisa zvakanyanya mafuta kusvika ku70% yeiyo max intense, vs chete 55% muvatambi vepamusoro-carb. Muchokwadi, ivo vatambi ve ketogenic mune ino ongororo vakapisa akanyanya mafuta yakambonyorwa mune yekutsvagisa ().

Asi zvisinei nezvakawanikwa izvi zvakanaka, mafuta anogona kunge asingakwanise kuburitsa simba nekukasira zvakakwana kuti asangane nezvinodiwa nemhasuru dzevatambi vepamusoro (,,).

Naizvozvo, kumwe kutsvagurudza kunodiwa muvanhu vemitambo pasati paitwa chero kurudziro yakasimba.

Zvakangodaro, zvidzidzo zvakawana kuti yakaderera-carb kudya kunobatsira kudzivirira kuneta panguva yekureba kurovedza muviri. Vanogona zvakare kukubatsira iwe kurasikirwa nemafuta uye nekuvandudza hutano, pasina kukanganisa kushomeka-kusvika-pakati kusimbisa kurovedza muviri kuita (,,).

Uyezve, izvi zvikafu zvinogona kudzidzisa muviri wako kupisa mamwe mafuta, izvo zvinogona kukubatsira iwe kuchengetedza tsandanyama glycogen panguva yekurovedza muviri ().

Kudya kwakaderera-carb kunogona kunge kwakaringana kune vanhu vazhinji vanodzidzira pakuderera kusvika pakuenzanisa. Zvisinei, kumwe kutsvagurudza kunodiwa kune vatambi vepamusoro.

Maitiro eCarbs Anobata Sei Tsvina Kukura

Kubva ikozvino, hapana tsvagiridzo yakaratidza kuti yakaderera-carb kana ketogenic kudya kuri nani kune yakakwira-simba, simba kana masimba-based mitambo.

Izvi zvinodaro nekuti carbs inobatsira mhasuru kukura uye yakakwira-kusimba kurovedza muviri kuita munzira dzinoverengeka:

• Kurudzira kupora: Carbs inogona kubatsira kupora mushure mekurovedza muviri ().
• Gadzira insulin: Carbs zvakare inogadzira insulin, iyo inobatsira nekutakurwa kwehutano uye kufashaira ().
• Ipa mafuta: Carbs inoita basa rakakosha mune anaerobic uye ATP magetsi masystem, ayo ari ekutanga mafuta sosi yeakakwira-kusimba kurovedza muviri ().
• Deredza kuparara kwemhasuru: Carbs uye insulin zvinobatsira kudzora kuparara kwemhasuru, uko kunogona kuvandudza net protein protein (,).
• Kuvandudza neural drive: Carbs zvakare inovandudza neural drive, kuramba kuneta uye kutarisa kwepfungwa panguva yekurovedza muviri ().

Nekudaro, izvi hazvireve kuti chikafu chako chinofanirwa kuve chakakwira kwazvo muma carbs, seyakajairwa kudya kweWestern. Kudya zvine mwero-carb kana carb kuchovha kunogona kushanda zvakanaka kune vakawanda mitambo./p>

Muchokwadi, zvine mwero-carb, yakakwira-mapuroteni chikafu chinoratidzika kunge chakanakira musimba kukura uye kuumbwa kwemuviri kune vanhu vakaonda uye vanoshanda ().

Carbs inoita basa rakakosha mukukura kwemhasuru uye kwakanyanya-kusimba kurovedza muviri. Iko hakuna kutsvagurudza kunoratidza yakaderera-carb kudya kuti kuve kwakakwirira kune izvi.

Zvidzidzo paKuchidzika-Carb Kudya kweVamhanyi

Tsvakurudzo dzinoverengeka dzakatarisa mumhedzisiro yezvikafu zvakaderera-carb pane yakanyanya-kusimba kutsungirira kurovedza muviri.

Zvisinei, ivo vakapa mhedzisiro yakavhenganiswa.

Chimwe chidzidzo hachina kuwana musiyano pakati pemaketogenic uye epamusoro-carb mapoka ekukwirisa-kwakasimba sprints.

Asi iro boka re ketogenic rakaneta zvishoma panguva yekudzika-kuchovha bhasikoro, izvo zvingangodaro nekuti muviri wakashandisa mamwe mafuta kuita huni ().

Zvimwe zvidzidzo zvakaratidza kuti vanhu vane yakaderera-carb dhayeti vanogona kuchengetedza tsandanyama glycogen uye vanoshandisa mamwe mafuta sehuni, izvo zvinogona kubatsira kune Ultra-kutsungirira mitambo ().

Zvakangodaro, izvi zvakawanikwa zvine kukosha kudiki kune vatambi vanoita yakanyanya-kusimba kurovedza muviri kana kurovedza kweasinga pfuure maawa maviri.

Tsvagiridzo iyi inosanganiswawo muvanhu vakafutisa, pamwe nezvimwe zvidzidzo zvichiratidza mabhenefiti mune yakadzika-kusimba kurovedza muviri, nepo vamwe vachiratidza zvakashata (,).

Zvimwe zvidzidzo zvakaona kuti mhinduro yega inogona kusiyana futi. Semuenzaniso, kumwe kuongorora kwakaratidza kuti vamwe vatambi vakawana zvirinani kutsungirira kuita, nepo vamwe vakasangana zvakanyanya kuderera ().

Parizvino, iko kutsvagisa hakuratidze kuti yakaderera-carb kana ketogenic dhayeti inogona kuvandudza yakakwira-yakasimba mitambo yemitambo, kana ichienzaniswa neakakwira-carb chikafu.

Asi kune yekudzika-kusimba kurovedza muviri, yakaderera-carb chikafu inogona kuenderana neyakajairika yakakwira-carb chikafu uye kunyange kukubatsira iwe kushandisa mamwe mafuta sehuni ().

Kudya kwakaderera-carb uye ketogenic hakuite kunge kunobatsira kukwirisa-kurovedza muviri kuita. Nekudaro, izvi zvikafu zvinoita kunge zvinoenderana neakakwira-carb chikafu kana zvasvika pakudzikira-kusimba kurovedza muviri.

Pane Pane Zvimwe Zvakanakira Kubatsira Kune Vatambi?

Chimwe chinhu chinobatsira chepasi-carb kana ketogenic chikafu ndechekuti inodzidzisa muviri kupisa mafuta sehuni ().

Kune vatambi vanotsungirira, tsvagiridzo yakaratidza kuti izvi zvinogona kubatsira kuchengetedza zvitoro zveglycogen uye kukuchengetedza kubva "kurova madziro" panguva yekutsungirira kurovedza (,).

Izvi zvinobatsira iwe kuvimba zvishoma nema carbs panguva yemujaho, izvo zvinogona kuve zvakakosha kune vatambi vanonetseka kugaya uye vanodya carbs panguva yekurovedza muviri. Izvo zvinogona zvakare kubatsira panguva yekupedzisira-kutsungirira zviitiko uko kuwana kune chikafu kunogumira ().

Pamusoro pezvo, ongororo dzinoverengeka dzakaratidza kuti yakaderera-carb uye ketogenic kudya kunobatsira vanhu kurasikirwa uremu uye nekuvandudza hutano hwakazara (,).

Kurasikirwa kwemafuta kunogona zvakare kuvandudza mafuta ako kune mhasuru reshiyo, izvo zvakakosha zvakanyanya pakuita kwekurovedza muviri, kunyanya mumitambo inoenderana nehuremu (,).

Kuita maekisesaizi nezvitoro zvakaderera zveglycogen kwave kuitawo nzira inozivikanwa yekudzidzisa, inozivikanwa se "chitima chakadzika, kwikwidza kumusoro" ().

Izvi zvinogona kuvandudza kushandiswa kwemafuta, mitochondria basa uye enzyme chiitiko, icho chine chinobatsira basa mune hutano uye kurovedza kuita ().

Nechikonzero ichi, kutevera yakaderera-carb chikafu kwenguva pfupi yenguva - senge panguva ye "mwaka wabviswa" - inogona kubatsira kuita kwenguva refu uye hutano.

Kudya kwakaderera-carb kunogona kubatsira kune mamwe marudzi ekutsungirira kurovedza muviri. Izvo zvinogona zvakare kushandiswa zvine hungwaru kuvandudza kuumbwa kwemuviri uye hutano.

Tora Meseji Yekumba

Kudya kwakaderera-carb kana ketogenic kunogona kuve sarudzo yakanaka kune vanhu vane hutano avo vari kunyanya kurovedza muviri nekusimudza kuti vagare vakagwinya.

Nekudaro, parizvino hapana humbowo hwakasimba hwekuti ivo vanovandudza mashandiro pamusoro pezvakakwira-carb chikafu mune vatambi.

Izvo zvataurwa, iko kutsvagisa kuchiri mudiki, uye mimwe mhedzisiro mhedzisiro inoratidza kuti vanogona kuve sarudzo yakanaka yeakaderera-kusimba kurovedza muviri kana yekupedzisira-kutsungirira kurovedza muviri.

Pakupera kwezuva, kudya kwecarb kunofanirwa kunge kunoenderana newe semunhu.