He aha ke kaʻa paikikala Carb a pehea e hana ai?

Anter

• He aha ka paikikala kaʻa?
• ʻO ka ʻepekema ma hope o ka paikikala kaʻa
• Hiki iā Carb Cycling ke kōkua iā ʻoe e lilo i ka kaumaha?
• Paikikala Carb no ka ulu ʻana o ka mākala a me ka hana haʻuki
• Loaʻa paha nā pōmaikaʻi ʻē aʻe iā Carb Cycling?
• Pehea e hana ai i ka Paikikala Carb
• Laʻana Kaʻa Paʻa Paʻikala Carb
• Paʻa ʻia nā kumuwaiwai Carbohidate meaʻai
• Hōʻuluʻulu Manaʻo

ʻO ke komo ʻana o ka Carbohidate ma ke ʻano he kumuhana wela no ka wā lōʻihi.

ʻO kekahi mau papaʻai kūleʻa i kaohi i ka carbs a kāpae loa kekahi iā lākou (,,).

ʻOiai ʻaʻohe macronutrient ma ka mahele maikaʻi ʻole, ʻo ka loaʻa ʻana o ka carb i kahi mea e pono ai ke kūpono i kēlā me kēia ().

I mea e hoʻonui ai i ka lawe ʻana o ka carb, ʻo kekahi poʻe i kēia manawa e “pōʻaiapuni” i kā lākou mau waiʻopaʻa.

ʻIke ʻia kēia ʻo ke kaʻa paikikala.

Hāʻawi kēia ʻatikala i kahi hōʻuluʻulu kikoʻī o ka ʻepekema a me ka noi ʻana o ke kaʻa paikikala.

He aha ka paikikala kaʻa?

ʻO ke kaʻa paikikala kaʻa he mea pili i ka papaʻai kahi e koho ai i ka ʻai kōmi i kēlā me kēia lā, hebedoma a i ʻole kēlā me kēia mahina.

Hoʻohana ʻia ia e lilo i ka momona, mālama i ka hana kino i ka wā o ka make ʻana, a i ʻole lanakila i kahi pā kaumaha.

Hoʻololi kekahi poʻe i kā lākou lawe ʻana i ka waiū i kēlā me kēia lā, ʻoiai ʻo kekahi e hana i nā wā lōʻihi o ka papa haʻahaʻa, haʻahaʻa a kiʻekiʻe hoʻi.

I ka pōkole, pahuhopu ka paikikala kaʻa i ka manawa o ka loaʻa ʻana o ka carbohydrate i ka wā e hāʻawi ai i ke keu pono a kāpae i nā carbs ke pono ʻole lākou (,).

Hiki iā ʻoe ke polokalamu i kāu ʻai kaʻa i hoʻokumu ʻia ma nā ʻano like ʻole, e like me:

• Nā Pahuhopu Hoʻohui Kino: E hoʻoliʻiliʻi kekahi i nā carbs i ka wā o ka papaʻai, a laila hoʻohui hou iā lākou i ka wā o ke "kūkulu ʻana i nā mākala" a i ʻole ka pae hana.
• Nā lā hoʻomaʻamaʻa a me nā lā hoʻomaha: ʻO kahi ala helehelena kaulana ʻoi aku ka nui o ka loaʻa ʻana o ke kalebona i nā lā hoʻomaʻamaʻa a me ka lawe ʻana o ka paukū haʻahaʻa i nā lā hoʻomaha.
• Hoʻololi hou ʻia: ʻO kekahi ala kaulana e hana i 1 a mau lā paha i kahi kiʻekiʻe kiʻekiʻe o ka carb e hana ma ke ʻano he "refeed" i ka wā o ka papaʻai lōʻihi.
• Nā hanana kūikawā a hoʻokūkū paha: ʻO ka poʻe haʻuki e "hoʻouka wahie" pinepine ma mua o kahi hanana, a he nui nā mea hoʻokūkū o ke kino e hana like i mua o ka hōʻike bodybuilding a i ʻole photoshoot.
• Ke ʻano o ka hoʻomaʻamaʻa: Hoʻonohonoho pono nā poʻe i ka lawe ʻana i ka carb ma muli o ka ikaika a me ka lōʻihi o kahi kau aʻo ʻana. ʻo ka lōʻihi a ʻoi paha ka ikaika o ka hoʻomaʻamaʻa, ʻo ka nui o nā carbs e hoʻopau lākou a ʻo ka hope.
• Nā pae momona o ke kino: Holo ka hapa nui o nā kānaka i kā lākou mau haʻuki kūpona e pili ana i ka pae o ka momona o ke kino. Lilo lākou i ka wīwī, nā lā nui-carb a i ʻole nā ​​palaka a lākou e hoʻopili ai.

ʻO kahi papaʻai paikikala kaʻa maʻamau i kēlā me kēia pule e komo pū i loko o ʻelua lā lā kiʻekiʻe-ʻāpiki, ʻelua mau lā kaulike-ʻāpana a me ʻekolu mau lā low-carb.

Kūlike ka like o ka protein protein ma waena o nā lā, akā ʻokoʻa ka lawe ʻana o ka momona ma muli o ka loaʻa o ka momona.

ʻO ka lā momona kiʻekiʻe ke ʻano haʻahaʻa o ka momona, akā ʻo nā lā momona me ka momona.

ʻO ke kaʻa kaʻa kaʻa kaʻa he papa hana papa holomua e koi ana i ka manipula a me ka hoʻolālā ʻana ma mua o ka papaʻai maʻamau.

ʻO ke kaʻa kaʻa kaʻa kaʻa he paina papahele kahi e hoʻomaʻamaʻa ai i ka lawe ʻana o ka paona ma muli o nā ʻano like ʻole.

ʻO ka ʻepekema ma hope o ka paikikala kaʻa

ʻO ke kaʻa paikikala Carb kahi ala hou loa.

Hoʻokumu nui ʻia ka ʻepekema i nā ʻano meaolaola ma hope o ka manipona ʻaʻā.

ʻAʻole nui nā noiʻi hoʻopaʻa ʻia e noiʻi pololei ana i ka papaʻai paikikala uila (,).

Ke hoʻāʻo nei ʻo Carb cycling e kūlike i ka nui o ke kino e pono ai ka calories a i ʻole ka glucose. ʻO kahi laʻana, hāʻawi ia i nā huaʻaleʻa a puni ka hoʻolālā a i ʻole i nā lā hoʻomaʻamaʻa ikaika.

Hoʻokomo pū ʻia nā lā kiʻekiʻe-kalapona e hoʻopihapiha i ka glycogen muscle, kahi e hoʻomaikaʻi ai i ka hana a hoʻemi i ka haʻihaʻi o nā mākala (,).

Hoʻololi paha nā wā hoʻolālā kiʻekiʻe-kalapona i ka hana o ke kaupaona- a me ka makemake-e hoʻoponopono ana i nā homone leptin a me ghrelin (,).

Hōʻike ʻia nā lā lbb liʻiliʻi e hoʻololi i ke kino i kahi ʻōnaehana ikehu momona ka nui, kahi e hoʻomaikaʻi ai i ka maʻalahi o ka metabolic a me ka hiki i ke kino ke puhi. momona e like me ka wahie i ka wā lōʻihi (, 13).

ʻO kekahi mea ʻē aʻe o ka paikikala pīpī ka hana ʻana o ka insulin ().

ʻO nā lā momona a me ka māka ʻana o nā carbs a puni ka hoʻomaʻamaʻa e hoʻomaikaʻi ai paha i ka ʻike insulina, kahi hōʻailona koʻikoʻi o ke olakino ().

I ke kumumanaʻo, e hoʻonui kēia ala i nā pono i loaʻa i nā huʻohuhu.

ʻOiai ke kākoʻo o nā mīkini ma hope o ke kaʻa paikikala i kāna hoʻohana, pono e unuhi ʻia me ke akahele ma muli o ka nele o ka noiʻi pololei e pili ana i ke ala.

ʻO ka ʻōnaehana i hāpai ʻia o ka paikikala kaʻa e hoʻonui i nā pono o nā huehue a aʻo i ke kino e puhi i ka momona i wahie. ʻOiai kūpono kēia i ke kumumanaʻo, pono i kahi noiʻi pololei hou aku.

Hiki iā Carb Cycling ke kōkua iā ʻoe e lilo i ka kaumaha?

Hōʻike nā ʻano hana ma hope o ka paikikala kaʻa i hiki ke lilo i mea maikaʻi no ka pohō kaumaha.

I ke kumumanaʻo, hiki i ke kaʻa paikikala ke kōkua iā ʻoe e mālama i ka hana kino i ka wā e hāʻawi ana i kekahi o nā pono like me ka papaʻai low-carb.

E like me kēlā me kēia papaʻai, ʻo ke ʻano nui ma hope o ka hōʻemi ʻana o ke kaupaona he deficit calorie, e like me ka ʻai ʻana ma mua o ka wela o kou kino ma kahi o ka lōʻihi o ka manawa ().

Inā hoʻokō ʻia kahi papa kaʻa paikikala ma ka ʻaoʻao o ka deficit calorie, a laila e emi ana paha kou kaumaha.

Eia nō naʻe, ʻo kona ʻano ʻoi aku ka paʻakikī e hoʻokumu i nā pilikia pili a me ka huikau no nā mea hoʻomaka.

I ka hoʻohālikelike ʻana, hauʻoli paha ka poʻe he nui i ka loli o ke kaʻa paikikala. Hiki paha i kēia ke hoʻomaikaʻi i ka pili a me ka kūleʻa lōʻihi no kekahi poʻe.

Hiki i ke kaʻa kaʻa kaʻa ke kōkua iā ʻoe e lilo i ka kaumaha ke mālama ʻoe i ka hakahaka kalori. Hiki ke kūpono pū ka ʻai ʻana i ka protein.

Paikikala Carb no ka ulu ʻana o ka mākala a me ka hana haʻuki

Manaʻo ka poʻe he nui he hiki ke maikaʻi ke kaʻa kaʻa kaʻa kaʻa no ka loaʻa ʻana o ka mākala a me ka hana kino.

Hiki i nā wā ʻoihana kiʻekiʻe-ʻāpana kiʻekiʻe a me ka loaʻa ʻana o nā mea momona i kōkua ʻia ke hoʻomaikaʻi i ka hana.

Carbs a puni ka hoʻolālā e kōkua pū paha me ka hoʻihoʻi ʻana, ka lawe ʻana i nā mea momona a me ka hoʻopiha hou ʻana i ka glycogen (,).

Paipai paha kēia i ka ulu ʻana o nā mākala. Eia nō naʻe, manaʻo kekahi mau noiʻi ʻaʻole pono nā carbs e kūkulu i nā mākala inā lawa ka protein protein ().

ʻOiai ke ʻano o kēia mau ʻano hana i ke kumumanaʻo, pono e noiʻi pololei i ka hoʻohālikelike ʻana i ka paikikala kaʻa i nā meaʻai ʻē aʻe e pono ai e hāʻawi i kahi pane e pili ana i ka hōʻike.

Hōʻike nā ʻano hana ma hope o ka paikikala kaʻa hiki iā ia ke kōkua iā ʻoe e hoʻonui i ka hana. Eia naʻe, koi ʻia kahi noiʻi hou.

Loaʻa paha nā pōmaikaʻi ʻē aʻe iā Carb Cycling?

E like me ka mea i ʻōlelo ʻia, hiki i ka paikikala kaʻa ke hāʻawi i kekahi mau pono i hiki ʻole i nā papaʻai ʻē aʻe.

Ma ka loaʻa ʻana o nā manawa o ka haʻahaʻa a me ka kiʻekiʻe-ʻāpana, loaʻa paha iā ʻoe nā keu pono he nui i hāʻawi ʻia e nā papaʻai ʻelua, me ka ʻole o kekahi o nā mea maikaʻi ʻole.

ʻO nā pōmaikaʻi o nā wā momona-liʻiliʻi hiki ke komo pū me ka ʻike insulin maikaʻi aʻe, hoʻonui i ka momona momona, hoʻomaikaʻi maikaʻi ʻia ke kolesterol a hoʻonui i ke olakino metabolic (, 13,,).

Hiki i nā refeeds kiʻekiʻe-carb ke loaʻa nā hopena maikaʻi i nā homoni i ka wā o ka papaʻai, e like me nā homone thyroid, testosterone a me leptin (,).

He mea nui paha kēia mau mea i ka kūleʻa o ka make ʻana i ka wā lōʻihi, ʻoiai he kuleana nui nā homone i ka pōloli, ka metabolism a me ka hana hoʻoikaika kino ().

Hāʻawi paha nā wā low-carb i nā pono olakino, a hiki i nā refeed kiʻekiʻe-carb ke loaʻa nā hopena maikaʻi i kāu mau hormones.

Pehea e hana ai i ka Paikikala Carb

Nui nā ʻano i ke kaʻa paikikala, me nā loli o kēlā me kēia lā a i ʻole nā ​​wā lōʻihi o ke kiʻekiʻe a me ka liʻiliʻi.

Eia kahi laʻana hebedoma kahi e hoʻoponopono ai i kāu lawe ʻana i ka waiū i kēlā me kēia lā.

ʻOiai ʻoi aku ka nui ma mua o ka papaʻai maʻamau, hiki i ke kaʻa kaʻa kaʻa kaʻa ke lawe i ka nui o ke ʻano maikaʻi a me ka hoʻoponopono ʻana ma ke ala.

Hoʻokolohua me ka nui o nā lā kiʻekiʻe-carb i kēlā me kēia pule, a me ka nui o nā carbs i kēlā me kēia lā. E ʻike i ke ala maikaʻi loa no kou nohona, hoʻoikaika kino a me nā pahuhopu.

Inā makemake ʻoe i ka papaʻai low-carb, hiki iā ʻoe ke hoʻohui i ke kaʻa paikikala i kekahi manawa i ke ʻano o ka refeed. Eia kekahi laʻana o nā hoʻolālā low-car carb me nā poloka kiʻekiʻe-kalapona i kekahi manawa.

E like me ka pākaukau e hōʻike nei, hiki iā ʻoe ke hoʻomaʻemaʻe i kēlā me kēia pule paha a i ʻole hana i nā wā lōʻihi, e like me kahi 4 mau wiki low-car phase, me ka 1 wiki refeed.

E ʻike nō hoʻi ʻoe i ka nui o nā carbs i kēlā me kēia lā hiki ke hoʻololi ʻokoʻa - pili kēia i ka pae o ka hana, ka nui o nā mākala a me ka hoʻomanawanui ʻana i nā mea ʻona.

ʻO kahi mea haʻuki e hoʻomaʻamaʻa i 3 mau hola i ka lā a i ʻole he 250 lb bodybuilder pono paha i ka palena kiʻekiʻe (a ʻoi aku paha), akā ʻo kahi mea maʻamau e pono wale nō e hoʻoiho ma 150-200g.

ʻO ka mea hope loa, he mau manaʻo kōkua kēia mau laʻana. ʻAʻohe kumu hoʻohālikelike i hoʻohālikelike ʻia no ka paikikala kaʻa a pono ʻoe e kāʻei a hoʻokolohua me ʻoe iho.

Nui a hewahewa nā koho no ke kaʻa paikikala, mai ka hoʻololi o kēlā me kēia lā a i nā refeeds o ka mahina. Hoʻokolohua e ʻike ai i nā mea e kūpono loa iā ʻoe a me kāu mau pahuhopu.

Laʻana Kaʻa Paʻa Paʻikala Carb

Eia nā hoʻolālā pāʻina ʻekolu no nā lā haʻahaʻa, haʻahaʻa a kiʻekiʻe hoʻi.

Lā Carb kiʻekiʻe

• ʻAina kakahiaka: 3 mau hua i hoʻolapalapa ʻia, 3 mau ʻāpana ʻo ʻEsekiela (a i ʻole 7 mau hua / palaoa) berena, ʻōmato, pulupulu a me kahi ʻaoʻao o nā hua i hui ʻia (60 g carbs).
• ʻAina awakea: 6 ʻoʻo ʻuala, 6 oz ʻiʻo wīwī a iʻa paha, nā mea kanu i kāwili ʻia (45 g carbs).
• Hana mua: 1 lawelawe i ka oatmeal, waiū ʻalemona, 1 mau kīʻaha hua, 1 scoop whey protein (50 g carbs).
• ʻAina ahiahi: 1 lawelawe i ka raiki wholemeal, 6 oz lean moa, ʻomo kōmato homemade, 1 lawelawe i nā pīni kōkena, nā mea kanu i kāwili ʻia (70 g carbs).

Lā Hoʻohui-Carb

• ʻAina kakahiaka: ʻO ka yogurt protein-kiʻekiʻe i ʻai ʻia i ka mauʻu, 1 mau kīʻaha i kāwili ʻia, stevia, 1 puna spoon mix (25 g carbs).
• ʻAina awakea: 6 oz moa salakeke me 4 oz diced kaʻuala (25 g carbs).
• Hana mua: 1 maiʻa me ka haʻalulu protein whey (30 g carbs).
• ʻAina ahiahi: 1 lawelawe ʻana i nā ʻuala ʻuala, 6 oz wīwī wīwī, kupa kōmato homemade, 1 lawelawe i nā pīni kīʻaha, nā mea kanu kāwili ʻia (40 g carbs).

Lā Carb Low

• ʻAina kakahiaka: 3 mau hua me 3 mau paʻi bacon a me nā mea kanu i kāwili ʻia (10 g carbs).
• ʻAina awakea: 6 oz salmon saladi me 1 puna puna aila ʻoliva (10 g carbs).
• Mea ʻai māmā: 1 oz i kāwili ʻia me nā hua kalaka 1 lawelawe ʻia (10 g carbs).
• ʻAina ahiahi: 6 oz steak, hapalua avocado, nā lau lau (16 g carbs).

Paʻa ʻia nā kumuwaiwai Carbohidate meaʻai

Pono e hōʻalo i kekahi mau ʻōpelu ʻaʻā, koe wale nō ma nā hanana kūikawā a i ʻole no ka mālama pinepine ʻana.

I ka hoʻohālikelike ʻana, nui nā kumu wai kūpona maikaʻi e ʻono a piha i ka pulina maikaʻi, nā wikamina a me nā minelala.

Ke hoʻolālā nei i kou mau lā kaʻa nui, mai hoʻohana ia mea i kumu no ka bing-pop binge āpau. Ma kahi o, e nānā i kēia mau koho koho olakino olakino.

Paipai 'ia "Maikaʻi" Carbs:

• Hua palaoa: He olakino maikaʻi loa nā hua pala ʻole i hoʻopili ʻole ʻia a hoʻopili ʻia me nā pono olakino he nui. Loaʻa nā kumuwaiwai i: laiki palaunu, ʻoka a me ka quinoa.
• Nā mea kanu: Loaʻa i kēlā me kēia mea kanu nā huamona a me nā ʻike mineral, ʻai i nā kala like ʻole e loaʻa ai ke kaulike maikaʻi.
• Nā hua hua ʻole i hoʻoponopono ʻia: E like me nā mea kanu, kū hoʻokahi kēlā me kēia hua, ʻo ia hoʻi nā hua me kā lākou mea kiʻekiʻe antioxidant a me ka ukana glycemic haʻahaʻa.
• Legume: ʻO kahi koho maikaʻi loa o nā huehue digestive lohi, i piha i ka fiber a me nā minelala. E hoʻomākaukau pono iā lākou.
• Nā Pahu: ʻO kaʻuala, ʻuala, a pēlā aku.

ʻAʻole kumu o nā lā kiʻekiʻe-kalapō e kala ai i ka meaʻai maikaʻi ʻole. Ma kahi o, ʻai i ka hapanui o nā kumuʻai meaʻai piha o ka carbs.

Hōʻuluʻulu Manaʻo

ʻO ka paikikala kaʻa he mea pono pono paha ia no ka poʻe e hoʻāʻo e hoʻonui i kā lākou papaʻai, hoʻoikaika kino a me ke olakino.

Kākoʻo ʻia nā ʻano hana ma hope o ka paikikala kaʻa e ka noiʻi. Eia naʻe, ʻaʻohe noiʻi pololei i noiʻi i kahi papaʻai paikikala wā lōʻihi.

Ma mua o kaʻai haʻahaʻa a kiʻekiʻe paha paha o kaʻai, he kaulike ma waena o nā mea ʻelua e maikaʻi mai kahi kuanaʻike a me ke ʻano noʻonoʻo.

Inā hoʻohana ʻoe i ke kaʻa paikikala no ka lilo o ka momona, e hōʻoia i ka lawa pono o ka loaʻa ʻana o ka protein a mālama ʻoe i ka hapa calorie.

E hoʻokolohua mau me ka Hola Pūnaewele a me nā nui o nā kāhūhā e ʻike i ke kūpono maikaʻi loa nāu.