Carb cycling ke eng 'me e sebetsa joang?

Litaba

• Carb cycling ke eng?
• Mahlale a morao-rao a Science Behind Carb
• Na ho palama baesekele ea carb ho ka u thusa ho theola boima ba 'mele?
• Ho palama baesekele ea Carb bakeng sa Kholo ea mesifa le Ts'ebetso ea Lipapali
• Na ho palama baesekele ea Carb ho na le melemo e meng?
• Mokhoa oa ho etsa libaesekele tsa Carb
• Mohlala Menu ea Baesekele ea Carb
• Mehloli ea Lijo ea Li-carbohydrate Lijo
• Kakaretso

Ho ja lijo tsa k'habohaedreite e bile taba e chesang nako e telele.

Lijo tse 'maloa tse atlehileng li thibela li-carb mme tse ling li bile li li khelosa ka ho felletseng (,,).

Le ha ho se macronutrient ka mokhoa o hlakileng mpe, ho ja carb ke ntho e lokelang ho etsetsoa motho ka mong ().

Bakeng sa ho ntlafatsa ho ja ha carb, batho ba bang joale "ba potoloha" lik'habohaedreite tsa bona.

Sena se tsejoa e le ho palama baesekele ea carb.

Sengoloa sena se fana ka tlhaiso-leseling e felletseng ea mahlale le ts'ebeliso ea libaesekele tsa carb.

Carb cycling ke eng?

Ho palama baesekele ea carb ke mokhoa oa phepo eo ho eona u fetisang ho ja ha carb letsatsi le letsatsi, beke le beke kapa khoeli le khoeli.

E tloaetse ho sebelisoa ho theola mafura, ho boloka ts'ebetso ea 'mele ha o ntse o ja, kapa ho hlola sehlaba se boima.

Batho ba bang ba fetola lijo tsa bona tsa carb letsatsi le leng le le leng, ha ba bang ba ka nka nako e telele ba ja lijo tse tlase, tse itekanetseng le tse phahameng.

Ka bokhutšoanyane, ho palama libaesekele tsa carb ho ikemiselitse ho nka nako eo lik'habohaedreite li e jang ho fihlela e fana ka molemo o moholo le ho qhela li-carb ha li sa hlokahale (,).

O ka hlophisa ho ja ha carb ho ipapisitse le lintlha tse fapaneng, ho kenyeletsoa:

• Lipheo tsa Sebopeho sa 'mele: Tse ling li tla fokotsa li-carb nakong ea lijo, ebe li li eketsa nakong ea "moaho oa mesifa" kapa mohato oa tšebetso.
• Matsatsi a Koetliso le Phomolo: Mokhoa o mong o tsebahalang ke ho ja carb e phahameng ka matsatsi a koetliso le ho ja carb e tlase ka matsatsi a phomolo.
• Litšenyehelo tse hlophisitsoeng: Mokhoa o mong o tsebahalang ke oa ho etsa matsatsi a 1 kapa matsatsi a 'maloa ka ho noa haholo carb hore o sebetse joaloka "refeed" nakong ea phepo e telele.
• Liketsahalo tse khethehileng kapa litlholisano: Baatlelete hangata ba "carb load" pele ho ketsahalo, 'me bahlolisani ba bangata ba' mele ba tla etsa se tšoanang pele ho lenaneo la ho aha 'mele kapa fotohoot.
• Mofuta oa Thupelo: Batho ka bomong ba tla hlophisa phepo ea carb ho latela matla le nako ea thupelo e itseng; koetliso e telele kapa e matla ho feta, ba tla ja li-carb tse ngata le ho fapana.
• Methati ea Mafura a 'Mele: Batho ba bangata ba tla potoloha le lik'habohaedreite tsa bona ho latela maemo a bona a mafura a 'mele. Ha li ntse li sekama, li ba le matsatsi kapa li-carb tse phahameng haholo.

Lijo tse tloaelehileng tsa libaesekele tsa carb beke le beke li ka kenyelletsa matsatsi a mabeli a carb e phahameng, matsatsi a mabeli a karolelano ea carb le matsatsi a mararo a tlaase.

Ho ja liprotheine hangata ho ts'oana pakeng tsa matsatsi, athe ho ja mafura ho fapana ho latela phepelo ea carb.

Letsatsi le phahameng la carb hangata le bolela mafura a tlase, athe matsatsi a carb e tlase a mafura haholo.

Ho palama baesekele ea carb ke leano le tsoetseng pele la ho ja le hlokang ho qhekella le ho etsa mananeo ho feta lijo tse tloaelehileng.

Ho palama baesekele ea carb ke tsela eo u jang lijo tsa carb ho eona ho latela maemo a fapaneng.

Mahlale a morao-rao a Science Behind Carb

Ho palama baesekele ea carb ke mokhoa o mocha oa phepo.

Saense e thehiloe haholo-holo mekhoeng ea likokoana-hloko e hlohlelletsang tšebeliso ea lik'habohaedreite.

Ha ho na lithuto tse ngata tse laoloang ka kotloloho tse fuputsang lijo tsa libaesekele tsa carb (,).

Baesekele ea carb e leka ho bapisa tlhoko ea 'mele ea likhalori kapa tsoekere. Ka mohlala, e fana ka lik'habohaedreite ha u ntse u ikoetlisa kapa ka matsatsi a matla a koetliso.

Matsatsi a carb e phahameng le ona a se a le teng bakeng sa ho matlafatsa mesifa glycogen, e ka ntlafatsang ts'ebetso le ho fokotsa ho senyeha ha mesifa (,).

Linako tsa maano a phahameng a carb le tsona li ka ntlafatsa tšebetso ea lihormone tse laolang boima ba 'mele le takatso ea lijo, leptin le ghrelin (,).

Matsatsi a carb e tlase a tlalehiloe hore a fetisetsa 'mele ho sistimi ea matla e nang le mafura haholo, e ka ntlafatsang phetoho ea metabolic le bokhoni ba' mele ba ho chesa mafura joaloka mafura nakong ea nako e telele (, 13).

Karolo e 'ngoe e kholo ea baesekele ea carb ke ho qhekella insulin ().

Matsatsi a carb e tlase le ho shebisoa ha li-carb haufi le boikoetliso ho ka ntlafatsa kutloisiso ea insulin, lets'oao la bohlokoa la bophelo bo botle ().

Ka khopolo, mokhoa ona o tla holisa melemo eo lik'habohaedreite li fanang ka eona.

Leha mekhoa e tsamaisang libaesekele tsa carb e ts'ehetsa ts'ebeliso ea eona, e lokela ho hlalosoa ka hloko ka lebaka la khaello ea lipatlisiso tse otlolohileng mabapi le mokhoa ona.

Mokhoa o reriloeng oa ho palama baesekele ea carb ke ho eketsa melemo ea lik'habohaedreite le ho ruta 'mele ho chesa mafura joaloka mafura. Le ha hona ho utloahala ka mohopolo, ho hlokahala lipatlisiso tse otlolohileng haholoanyane.

Na ho palama baesekele ea carb ho ka u thusa ho theola boima ba 'mele?

Mekhoa ea ho palama baesekele ea carb e fana ka maikutlo a hore e ka ba molemo bakeng sa tahlehelo ea boima ba 'mele.

Ka khopolo, ho palama baesekele ea carb ho ka u thusa ho boloka ts'ebetso ea 'mele ha u ntse u fana ka melemo e tšoanang le ea lijo tse tlase tsa carb.

Joalo ka lijo tse fe kapa li fe, mokhoa o ka sehloohong oa ho theola boima ba 'mele ke khaello ea lik'halori, joalo ka ha o ja hanyane ho feta mmele oa hau o cha ka nako e telele ().

Haeba phepo ea libaesekele ea carb e kengoa tšebetsong hammoho le khaello ea khalori, o kanna oa theola boima ba 'mele.

Leha ho le joalo, sebopeho sa eona se rarahaneng se ka baka mathata a ho khomarela le pherekano ho ba qalang.

Ka lehlakoreng le leng, batho ba bangata ba ka natefeloa ke ho palama baesekele ea carb. Sena se kanna sa ntlafatsa tšebeliso ea kalafo le katleho ea nako e telele ho batho ba bang.

Ho palama baesekele ea carb ho ka u thusa ho theola boima ba 'mele ha feela u ntse u na le khaello ea likhalori. Ho ja liprotheine tse ngata le hona ho ka ba molemo.

Ho palama baesekele ea Carb bakeng sa Kholo ea mesifa le Ts'ebetso ea Lipapali

Batho ba bangata ba lumela hore ho palama baesekele ea carb ho ka ba molemo molemong oa mesifa le ho ikoetlisa.

Linako tse tloaelehileng tsa carb e phahameng le phepelo ea carb e lebisitsoeng e ka thusa ho ntlafatsa ts'ebetso ().

Li-carb tse pota-potileng boikoetliso le tsona li ka thusa ka ho fola, phepelo ea limatlafatsi le ho tlatselletsa glycogen (,).

Sena se kanna sa khothaletsa kholo ea mesifa. Leha ho le joalo, lipatlisiso tse ling li bontša hore carbs ha e hlokehe ho aha mesifa haeba ho ja protheine ho lekane ().

Le ha mekhoa ena e utloahala ho latela mohopolo, lipatlisiso tse tobileng tse bapisoang le baesekele ea carb le lijo tse ling lia hlokahala ho fana ka karabo e thehiloeng bopaking.

Mekhoa ea ho palama baesekele ea carb e fana ka maikutlo a hore e ka u thusa ho ntlafatsa ts'ebetso. Leha ho le joalo, lipatlisiso tse ling lia hlokahala.

Na ho palama baesekele ea Carb ho na le melemo e meng?

Joalokaha ho se ho boletsoe, ho palama baesekele ea carb ho na le monyetla oa ho fana ka melemo e meng eo lijo tse ling li ke keng tsa e khona.

Ka ho ba le linako tsa carb e tlase le e phahameng, o ka fumana melemo e mengata e fanoang ke lijo ka bobeli, ntle le tse ling tsa litlamorao.

Melemo ea linako tse nang le carb e tlase e ka kenyelletsa ts'oaetso e ntle ea insulin, ho chesa mafura ho eketsehileng, k'holeseterole e ntlafetseng le bophelo bo ntlafetseng ba metabolism (, 13,,,).

Ho hloekisoa ha carb e phahameng ho ka ba le litlamorao tse ntle ho lihormone nakong ea lijo, ho kenyeletsoa lihormone tsa qoqotho, testosterone le leptin (,).

Lintlha tsena li ka bapala karolo ea bohlokoa katlehong ea nako e telele ea ho ja, hobane lihormone li bapala karolo ea bohlokoa ho tlala, metabolism le ts'ebetso ea boikoetliso ().

Linako tse tlase tsa carb li ka fana ka melemo e 'maloa ea bophelo bo botle,' me ho hlahisa li-carb tse phahameng ho ka ba le litlamorao tse ntle ho lihormone tsa hau.

Mokhoa oa ho etsa libaesekele tsa Carb

Ho na le mefuta e fapaneng ea libaesekele tsa carb, ho kenyeletsoa liphetoho tsa letsatsi le letsatsi kapa linako tse telele tsa potoloho e phahameng le e tlase ea carb.

Mohlala oa beke ke ona moo o laolang hore na o ja bokae letsatsi le letsatsi:

Ho feta lijo tsa kamehla, ho palama baesekele ea carb ho ka nka tokiso e ngata le phetoho tseleng.

Hlahloba boholo ba matsatsi a phahameng a carb ka beke, hammoho le palo ea li-carbs ka letsatsi. Fumana mokhoa o motle ka ho fetisisa oa mokhoa oa hau oa bophelo, mokhoa oa ho ikoetlisa le lipheo.

Haeba u khetha lijo tse nang le carb e tlase, o ka eketsa libaesekele tsa carb nako le nako ka mokhoa oa phepelo. Mona ke mehlala ea merero ea carb e tlase e nang le lithibelo tse phahameng tsa carb ka linako tse ling:

Joalokaha tafole e bontša, o ka ntlafatsa libeke tse 'maloa kapa oa etsa nako e telele, joalo ka karolo ea libeke tse 4 tse tlase, ka beke e le' ngoe.

U tla hlokomela hore palo ea li-carbs ka letsatsi e ka fapana haholo - ho latela boemo ba tšebetso, mesifa le mamello ea lik'habohaedreite.

Moatlelete ea koetlisang lihora tse tharo ka letsatsi kapa 250 lb bodybuilder a ka hloka moeli o kaholimo (kapa le ho feta), athe motho ea tloaelehileng a ka hloka feela ho fepa ka 150-200g.

Kamora nako, mehlala ena ke litlhahiso feela. Ha ho na moralo o netefalitsoeng kapa karolelano ea libaesekele tsa carb mme o lokela ho e etsa le ho itlhahloba.

Ho na le likhetho tse 'maloa bakeng sa ho palama baesekele ea carb, ho tloha liphetohong tsa letsatsi le letsatsi ho isa lipheong tsa khoeli le khoeli. Leka ho bona hore na ke eng e sebetsang hantle ho uena le lipheo tsa hau.

Mohlala Menu ea Baesekele ea Carb

Mefuta e meraro ea merero ea lijo bakeng sa matsatsi a tlase, a itekanetseng le a phahameng haholo.

Letsatsi le phahameng la Carb

• Lijo tsa hoseng: Mahe a phehiloeng a 3, lilae tse 3 tsa Ezekiele (kapa peo / lijo-thollo tse 7) bohobe, tamati, li-mushroom le sekotlolo se lehlakoreng sa litholoana tse tsoakiloeng (60 g carbs).
• Lijo tsa mots'eare: Litapole tse 6 oz, 6 oz nama ea nama kapa tlhapi, meroho e tsoakiloeng (45 g carbs).
• Pele ho boithapollo: 1 e sebelisang oatmeal, lebese la almonde, kopi e le 'ngoe ea monokotšoai, 1 scoop whey protein (50 g carbs).
• Lijo tsa mantsiboea: 1 e sebelisang raese e halikiloeng ka ho feletseng, khōhō e 6 e omeletseng, moriana oa langa le le lej, maiketsetso a 1 a sebelisang linaoa tsa liphio, meroho e tsoakiloeng (70 g carbs).

Letsatsi le itekanetseng-Carb

• Lijo tsa hoseng: Yogurt e nang le protheine e phahameng, kopi e le 1 ea monokotsoai o tsoakiloeng, stevia, khaba e le 1 ea khaba (25 g carbs).
• Lijo tsa mots'eare: 6 oz ea salate ea kana le litapole tse 4 oz (25 g carbs).
• Pele ho boithapollo: Banana e le 1 e nang le Whey protein Shake (30 g carbs).
• Lijo tsa mantsiboea: 1 e halikang litapole tsa litapole, khomo ea khomo ea khomo ea khomo ea khomo ea khomo ea ozone e 6 e iketselitseng, moriana o entsoeng ka maiketsetso o 1, linaoa tse 1 tsa liphio, meroho e kopaneng

Letsatsi le tlase la Carb

• Lijo tsa hoseng: Mahe a 3 a nang le likhae tse 3 tsa bacon le meroho e tsoakiloeng (10 g carbs).
• Lijo tsa mots'eare: 6 oz salmon salate e nang le khaba e le 'ngoe ea oli ea mohloaare (10 g carbs).
• Seneke: 1 oz linate tse tsoakiloeng le likhae tse 1 tsa turkey (10 g carbs).
• Lijo tsa mantsiboea: 6 oz steak, halofo ea avocado, meroho e tsoakiloeng (16 g carbs).

Mehloli ea Lijo ea Li-carbohydrate Lijo

Lik'habohaedreite tse ling li lokela ho qojoa, ntle le liketsahalong tse ikhethileng kapa bakeng sa kalafo ea linako tse ling.

Ka lehlakoreng le leng, ho na le mehloli e mengata ea phepo e ntle e monate ebile e tletse fiber e ngata, livithamini le liminerale tse molemo.

Ha u rera matsatsi a hau a carb e phahameng, u se ke oa e sebelisa e le lebaka la ho itlopa joala hohle. Ho e-na le hoo, lebisa tlhokomelo likhethong tsena tse phetseng hantle tsa carb.

E khothalletsoa "Molemo" Li-Carb:

• Lithollo Tsohle: Lithollo tse sa ntlafatsoang li phetse hantle 'me li hokahane le melemo e mengata ea bophelo bo botle. Mehloli e kenyelletsa: raese e sootho, oats le quinoa.
• Meroho: Meroho e 'ngoe le e' ngoe e na le vithamine le diminerale tse fapaneng, ja mebala e fapaneng ho fumana botsitso.
• Litholoana tse sa sebetsoang: Joalo ka meroho, tholoana e ngoe le e ngoe e ikhethile, haholo monokotsoai o nang le li-antioxidant tse ngata le mojaro o tlase oa glycemic.
• Lijo tsa linaoa: Khetho e ntle ea lik'habohaedreite tse fokolang butle, tse nang le fiber le liminerale. Etsa bonnete ba hore u li lokisetsa hantle.
• Li-tubers: Litapole, litapole, jj.

Matsatsi a phahameng a carb ha se lebaka la ho itlopa joala ka lijo tse se nang phepo. Ho e-na le hoo, ja haholo-holo mehloli ea lijo tse phetseng hantle ea li-carbs.

Kakaretso

Baesekele ea carb e ka ba sesebelisoa sa bohlokoa ho ba lekang ho ntlafatsa lijo tsa bona, ts'ebetso ea 'mele le bophelo bo botle.

Mekhoa e ikemetseng ea libaesekele tsa carb e tšehetsoa ke lipatlisiso. Leha ho le joalo, ha ho lipatlisiso tse tobileng tse batlisitseng lijo tsa baesekele tsa carb tsa nako e telele.

Ho fapana le ho ja lijo tse sa foleng kapa tse nang le lik'habohaedreite tse ngata, ho leka-lekana lipakeng tsa tse peli ho ka ba molemo molemong oa mmele le kelello.

Haeba u sebelisa baesekele ea carb bakeng sa tahlehelo ea mafura, etsa bonnete ba hore phepo ea hau ea protheine e lekane 'me u boloka khaello ea khalori.

Kamehla leka liteko le bongata ba lik'habohaedreite ho fumana se u tšoanelang hantle.