Ichokwadi Nezve Yakaderera-Carb Yakakwira-Mafuta Kudya

Zvemukati

• Inogona Kuvandudza Kugwinya Kwako?
• Asi Iyo Atkins Diet Inogona Kunyatso Kukubatsira Kurerutsa Huremu?
• Unofanira Kuedza Kudya?
• Maitiro Ekuwana 50 Percent Mafuta, 25 Percent Carbs, 25 Percent Protein
• Ongororo ye

Kwemakore, taiudzwa kuti titye mafuta. Kuzadza ndiro yako neF F izwi kwaionekwa setikiti rekutaura kuchirwere chemwoyo. Iyo yakaderera-carb yakakwira-mafuta kudya (kana LCHF kudya kwenguva pfupi), iyo inogona zvakare kuenda neAtkins chikafu zita rezita, inosekwa nekukonzeresa cholesterol yakawanda nekupa vanhu rezinesi yekudyira pakukuvadza nyama dzvuku uye akazara-mafuta machizi. Zvichakadaro, kurodha carb kwakava chinamato kune vatambi vanotsungirira vachitarisira kunzvenga kurohwa-kwe-kwe-kumadziro.

Zvadaro, maitiro akatanga kuchinja. Iko kutsoropodza kwakajairika kwekudya kweAtkins kwakabviswa: Sayenzi inozivikanwa yakakurudzira kuti kudya kwakaderera-carb uko kwakazara mukudya kwemafuta kwakanyatso gadziridza HDL, kana "yakanaka" cholesterol, uye haina kuwedzera LDL, kana "yakaipa" cholesterol. Uye muma '80s, Stephen Phinney-a MIT muongorori wezvekurapa-akaona kuti iyo carb-kurodha math haina kungo wedzera. Miviri yedu inongova nechitoro chishoma cheglycogen, kana mafuta ari mumhasuru dzako, anenge 2,500 makorikori emakabhobhosi akachengetwa nguva dzese-uye izvi zvinogona kukurumidza kupera kwenguva refu. Asi miviri yedu ine 50,000 makoriyumu emafuta akachengetwa-dziva rakadzika zvakanyanya rekudhonza kubva. Phinney akashamisika kana vatambi vaigona kudzidzisa miviri yavo kupisa mafuta pane carbs. Muviri wako unopisa carbs kuti uchengetedze tsandanyama dzako-uye carbs ndiyo inokurumidza fomu yehuni kushandura kuita simba. Asi "funga nezve glycogen segasi riri mutangi remota," anodaro Pam Bede, RD, nyanzvi yezvemitambo yeAbbott's EAS Sports Nutrition. Kana iro gasi radzikira, iwe unofanirwa kukwidzirisa mafuta, kunova kunopinda magels nemaG.Kana muviri wako ukapisa mafuta, Phinney akafunga, unogona kuenda kunonoka kwenguva refu usati wawedzera mafuta. (Edza izvi 6 Zvese-Zvakasikwa, Zvinosimbisa Zvokudya zvekutsungirira Kudzidziswa.)

Saka Phinney akaisa boka diki revakakwira mabhasikoro echirume pane yakaderera-carb chikafu kuti vayedze kunze-vachimanikidza miviri yavo kupinda muzvitoro zvemafuta. Nepo zvidzidzo zvakawanda zvinoratidza kuti kudya kweLCHF kunoguma dzikisa yepamusoro simba uye VO2 max-zvichireva kuti zvishoma kana zvishoma zvinoita kuti unonoke-akawana kuti mabhasikoro ainyatsoita zvakangofanana pakufamba kwehafu nehafu pavakadya kudya kwakaderera muma carbs uye akakwirira mumafuta senge pavaidya tsika yavo kudzidzisa kudya. (Tarisa uone aya makumi matatu nematatu Matipi Ekubhaiza kubva kuElite Vakadzi Mabhasikoro.

Kunze kweizvi, iyo yakaderera-carb yakakwira-mafuta chikafu chakazvarwa. Chii ichochi? Uine chirongwa chakaringana chekudya, urikutora dzinosvika makumi mashanu muzana emakori ako kubva kumafuta ane hutano, makumi maviri neshanu kubva ku carbs, uye makumi maviri neshanu kubva ku protein, anotsanangura Bede. (Ikozvino kurudziro yehurumende, yekuenzanisa, ndeye 30 muzana yemakoriyori kubva kumafuta, 50 kusvika 60 muzana kubva ku carbs, uye 10 kusvika 20 kubva ku protein.)

Dambudziko nderei? Modhi yaPhinney yaive isina kukwana: Paakayedza kugona kwemutyairi webhasikoro pakumhanya pakudya kweLCHF, akaona vatambi vaikwidziridzwa nemafuta vachivharirwa mukati panguva inononoka kupfuura zvayakajairwa. Nekukurumidza kumberi mamwe makore makumi mana, zvakadaro, uye vanohwina menduru-vatambi vakaita saSimon Whitfield naBen Greenfield vakaramba chechi yecarbs vachida kudya kwakawanda-mafuta pachinzvimbo. Kim Kardashian akatevera zvakanyanya kudya kwaAtkins kuti abvise uremu hwemwana wake. Melissa McCarthy akataura kuti yake inoshamisa makumi mashanu nemashanu-pondo kuonda kune yakafanana chirongwa chekudya. (Tarisa uone gumi risingakanganwike Celeb Kudya kuburikidza neMakore.)

Asi nekutsvakurudza kwakavhenganiswa uye kuvhiringidza nyeredzi-yakazara zvipupuriro-kudya kunoshanda here? Uyezve, zvine hutano here?

Inogona Kuvandudza Kugwinya Kwako?

Mhedzisiro yekudya kwakaderera-carb, yakakwira-mafuta pakuita kwemitambo yakangotariswa mune zvishoma zvidzidzo kubva pakuedza kwekutanga kwaPhinney. Uye kana zvasvika pakumhanya, Bede anoti zvine musoro kuti nei LCHF ichikudzora pasi: "Carbs inzira yakanaka yekupisa mafuta, saka kana uchimhanya nespeed uye uchida simba iro nekukasira, macarhydrate anoenda kuva manyuko ari nani emafuta,” Bede anotsanangura kudaro. Nekuti zvinotora nguva yakareba kuti muviri wako uwane simba mumafuta, haugone kuita nekukurumidza.

Kana iwe wakatarisira kure uye usingamhanye, zvakadaro, usanyora LCHF nekukurumidza. Izvo zvinobatsira chaizvo nenguva iyoyo mumhanyi wese anotya: kurova madziro. "Mukutsungirira kwevatambi, kugadzirisa zvakanyanya sezvinobvira kushandisa mafuta kunogona kubatsira avo vanotambura ne bonking. Inogona kubatsira kunonoka kutanga kwekuneta kukuru, izvo zvakanaka nokuti zvinoita kuti mutambi avimbe zvishoma pane makhahydrates gels kana fluid carbohydrates-uye. kuenda nekukurumidza kwenguva yakareba, "anodaro Georgie Kutya, RD, munyori we Tsika Dzakaonda Kweupenyu Hwose Kuderedza uremu. Imwe yakawedzerwa bhonasi: Iwe unodzivirira iyo yese-zvakare-yakajairika mhedzisiro mhedzisiro yegastric kushushikana kubva kumjaho magels nemaGU. (Zvakakura! Dzivisa izvi makumi maviri Zvekudya izvo Zvinokanganisa Workout Yako futi.)

Asi sekumwe kutsvagisa kweLCHF, humbowo hwesainzi hwakasanganiswa - ichiri nzvimbo yakanyanya kutsvagiswa. Chidzidzo chakanyanya kuvimbisa kusvika nhasi chinotarisirwa kubuda gare gare gore rino kubva kuna Jeff Volek, Ph.D., RD., paOhio State University, muongorori wechipiri ane hunyanzvi pachinyorwa chiri pedyo naPhinney.

Kunze kwekutsvagisa, kune zvakare kukura kuri kukura kwevatatu uye vamhanyi-vanomhanya avo vanofunga kubudirira kwavo kusvetukira pane mafuta-anowedzera bandwagon. Murairidzi weFitness Ben Greenfield akapedza 2013 Ironman Canada mumaawa ari pasi pegumi achidya anenge asina carbs, nepo mumhanyi wekupedzisira Timothy Olson akaisa rekodhi yekukurumidza kupedzisa kweWestern States kiromita zana-mamaira pakudya kweLCHF. "Vatambi vandinoshanda navo vanoti kana vangojaira kudya, vanonzwa zvirinani kupfuura zvavaimboita, mashandiro avo anogona kuve nani - asi zvirokwazvo haana kunyanya kuipa" kuedza kupisa mafuta, "Bede anodaro. (Inzwi rinozivikanwa? Kusvikira iwe watanga yakaderera-carb yakakwira-mafuta kudya chirongwa, edza izvi 6 Chikafu Kugadzirisa Yako Mood.

Kunyangwe ichivandudza mashandiro, kudzidzisa muviri wako kudhonza kubva kumafuta ako-izvo zvaunogona nekungochinjisa kuchikafu-zvinopa kugadzikana kweshuga muropa, Kutya kunowedzera. Izvi zvinobatsira kudzivirira hypoglycemia, kana shuga yakadzika muropa (ndicho chikonzero Hyvon Ngetich akadonha uye aifanira kuita - manje zvine mukurumbira-kukambaira kusvika kumagumo kuAustin Marathon yegore rino).

LCHF yakabatsirawo vatambi vemasimba kurasikirwa nemafuta vasina kukanganisa simba ravo kana simba, vakawana chidzidzo chitsva mu Maekisesaizi uye Mitambo Sayenzi Ongororo. Izvi zvinoreva kuti kunyangwe vanhu vangave vasina kuona kuita kwekuwana, mashandiro haana kutambura-uyezve vakarasikirwa nehuremu, Bede anotsanangura.

Asi Iyo Atkins Diet Inogona Kunyatso Kukubatsira Kurerutsa Huremu?

Nepo iko zvino-yakakurumbira kuonda uremu angle yakawana kutariswa kwesainzi zvishoma nekuda kwevanoongorora chikafu vanofarira, pachine humbowo hwakakura mune chero nzira. Asi yakawanda yekushomeka kwekutsvagisa nezve uremu uye iyo yakaderera-carb yakakwira-mafuta chikafu chave kuchichifarira.

Mune dzidziso, zvine musoro kuti ungarasikirwe nehuremu: "Makabohydrate anokwezva mvura, saka chikamu chekutanga kurasikirwa uremu ndiko kudururwa kwezvitoro zvemvura," anodaro Bede. "Zvinotonyanya kukosha, zvakadaro, mafuta ari kuguta. Kunyange iine macalorie pagiramu pane carbohydrate, unogona kungodya zvakanyanya usati wazara-wakafanana neprotein." Uine carbs, iwe unogona kupedzisa iro rese bhegi rema pretzels pasina chinangwa kune. Kana iwe uri kudzivirira akacheneswa carbs, iwe uri zvakare kudzivirira izvo zvishuwo zvezvimwe zvisina hutano zvekudya izvo tsvagiridzo yakaratidza izvo zvavanokonzera.

Chidzidzo chegore rapfuura mu Annals yeMushonga Wemukati akaita imwe yematambudziko anonyanya kukosha izvozvi: Vatsvagiri vakawana kuti varume nevakadzi vakachinja kune yakaderera-carb chikafu vakarasika mapaundi gumi nesere mushure megore rimwe-masere mapaundi kupfuura avo vanogumira kudya kwavo mafuta panzvimbo. Boka rakakora-mafuta rakarambawo riine mhasuru yakawanda, rakachekerera mamwe mafuta emuviri, uye rakawedzera kudya kwavo kweproteinini kupfuura avo vecarb-inorema vamwe. Iyi mhedzisiro iri kuvimbisa kwete chete nekuti vaongorori vakatarisa kudya kwenguva refu, asi zvakare nekuti havana kudzikamisa kuti mangani macalorie ayo vatori vechikamu vanogona kudya, vachibvisa pfungwa yekuti kudya kweLCHF kunoshanda chete pamwe nechero imwe koriori-yakavharwa chikafu . (Tsvaga zvimwe muKana Mamwe maKarori Ari Nani.)

Unofanira Kuedza Kudya?

Hapana anobvuma kuti LCHF yakakwana kune wese munhu-kana yakanaka kune chero munhu wezve nyaya iyi. Asi kunyangwe iwe uchifanira kutomboedza izvo zviri zvekupokana pakati peavo nyanzvi. Kutya, semuenzaniso, hakusi kupenga nezve LCHF senzira yekuchengetedza kudya. "Ini ndangoona vanhu vakawandisa vachizopedzisira varwara, vapiswa, uye vachinzwa zvakashata," anotsanangura kudaro.

Kune rimwe divi, Bede akazviona zvichishandira vazhinji vevatengi vake vevamhanyi. Uye sainzi inobvuma kuti pane zvishoma kukuvadza-kunze kwekumhanyisa-kwako kuzviedza. Zvichida zvinokubatsira kurasikirwa nehuremu, uye kuchine mukana izvo zvinobatsira kureba kwako kana kuita kwesimba.

Uye kana pfungwa yako yekutanga pakunzwa "kudzora carbs ako" iri "hongu chaizvo," haufanire kunge wakaomarara zvakanyanya: Boka rakakora zvakanyanya Annals yeMushonga Wemukati kudzidza kwakaita zvese zvavo kurema-kurasikirwa kuwana kunyangwe ichokwadi chekuti havana kumbobvira vachengeta zvibodzwa zvavo zvecarb zvakaderera segwara rekudzidza.

Uyezve, pamidzi yayo, kudya kweAtkins kana chero yakaderera-carb yakakwira-mafuta kudya ndeyekudya zvine hutano, izvo. munhu wose unogona kubatsirwa kubva. "Uri kudya michero, miriwo, mafuta ane hutano pamoyo, pamwe nemukaka wakazara-mafuta uye nekubata kwezviyo zvakakwana-zvese zviri nzira yehutano hwakanaka," anodaro Bede. Uye izvi zvinounza chirevo ichi: "Kubatsira kwekudya kwacho kunogona kunge kuri kudhonzera junk uye kurodha kumusoro pazvikafu zvese kupfuura mafuta chaiwo pachawo." (Ona: Carbs Pasina Chikonzero: 8 Zvokudya Zvakaipa kupfuura Chingwa Chichena.)

Ingoziva kuti iwe unofanirwa kupa muviri wako kweinenge vhiki mbiri kuti udzidze mashandisiro emafuta semafuta-chikamu chinozivikanwa semafuta kuchinjisa, Bede anopa zano. "Kana iwe uchigara uchinzwa kuneta paunenge uchimhanya kubva pakudya kweLCHF mushure meizvozvo, unogona kunge usiri kuzvipindura zvakanaka." Zvakanakisa, iwe waizoedza iyo dhayeti isati yatanga kudzidziswa saka iyo yekugadzirisa nguva haina kukanganisa yako mileage kana nguva zvibodzwa, anowedzera.

Maitiro Ekuwana 50 Percent Mafuta, 25 Percent Carbs, 25 Percent Protein

Kungofanana nemabatiro aunofanira kuita makapu akacheneswa ezviyo zvakakwana muzvikafu zvechinyakare, mafuta ako pane chikafu cheLCHF anofanirwa kubva kunzvimbo dzine hutano zvakare: mukaka wakazara-mafuta, nzungu, uye maoiri. Uye nepo mafuta akaguta, seaya ari muchizi, akawana mukurumbira mukurumbira wekuchinja, kuchine nzvimbo yemafuta asina kutsetseka mukudya kwako zvakare. (Tsvaga kuti ingani mukati Bvunza Chiremba Chiremba: Kukosha kweMafuta ePolyunsaturated. .

Uye kana pfungwa yekukwirisa mafuta ako nekudzikisa makabhohaidhiretsi ako inonzwika zvakanyanya, ziva kuti zuva rakanakira Bede harisi kure kure neyakajairika nzira. Itarise!

• Kudya kwemangwanani: 2 makapu matsva sipinashi akabikwa mu 2 maspuni mafuta omuorivhi, akashandiswa nezai rimwe uye 1/2 kapu yakasanganiswa mabheri
• Snack: 1/4 kapu yakasanganiswa, yakaoma yakakangwa nzungu
• Kwekudya kwemasikati: 2 makapu eRomaine lettuce nemafuta nevhiniga yekupfeka (2 maspuni ega ega emafuta omuorivhi nebharisamu) uye 3 oz yehuku yakakangwa zamu (Kana chinja dhirezi yeimwe yeaya 8 Mafuta Ane Utano Kuti Uwedzere kuSaradhi Yako.)
• Post-Workout: Smoothie yakagadzirwa nekamwe scoop whey protein poda (Bede inokurudzira EAS 100%), 1 kapu yemvura (kuravira), 1/2 kapu yakasanganiswa mabheri, 1/2 kapu yakachekwa kare, neaizi yakapwanyika.
• Kudya kwemanheru: 3 oz yehove ine mafuta mazhinji salmon, yakakweshwa ne 2 tbsp maorivhi uye akachekwa. Rutivi rwe1 mukombe yakanyoroveswa miriwo yakakandwa ne 1 tbsp batare.

Ongororo ye