Nā Papaʻai Low-Carb / Ketogenic a me ka hana hoʻoikaika kino

Anter

• He aha nā papaʻai low-carb a me Ketogenic?
• Nā Papaʻai Low-Carb a me ka Adaptation momona
• Nā Papaʻai Low-Carb a me ka Musly Glycogen
• Nā Diet Low-Carb a me ka hana mau ʻana
• Pehea e hopena ai ʻo Carbs i ka ulu ʻana o ka mākala
• Nā haʻawina e pili ana i nā papaʻai low-carb for Athletes
• Aia kekahi mau pono hou aʻe no nā mea pāʻani?
• Lawe i ka Home Message

ʻO nā papaʻai low-carb a me nā ketogenike makemake nui ʻia.

Ua puni kēia mau papaʻai no ka manawa lōʻihi, a kaʻana like i nā ʻano like me nā ʻai paleolithic ().

Ua hōʻike ʻia kahi noiʻi e hiki i nā papaʻai momona haʻahaʻa ke kōkua iā ʻoe e lilo i ka paona a hoʻomaikaʻi i nā kaha olakino like ʻole ().

Eia nō naʻe, hoʻohui ʻia nā hōʻike e pili ana i ka ulu ʻana o nā mākala, ka ikaika a me ka hana (,,).

E nānā kikoʻī kēia ʻatikala i nā papaʻai low-carb / ketogenic a me ka hana kino.

He aha nā papaʻai low-carb a me Ketogenic?

Kūlike nā kulekele no ka papaʻai low-carb ma waena o nā noiʻi a me nā luna.I ka noiʻi ʻana, hoʻokaʻawale pinepine ʻia ka low-carb ma lalo o 30% o nā calorie mai nā carbs (,).

ʻO ka hapa nui o nā papaʻai low-carb diet he 50-150 mau kolamu o nā carbs i kēlā me kēia lā, kahi nui o nā protein a me kahi momona momona.

Eia nō naʻe no kekahi mau ʻōlapa, hiki ke ʻōlelo ʻo "low-carb" ma luna o 200 mau kalama o nā carbs i kēlā me kēia lā.

I ka hoʻohālikelike ʻana, ʻoi aku ka nui o ka papaʻai ketogenic i hoʻomākaukau ʻia, ʻo ka maʻamau ma kahi o 30-50 wale nō kālika i kēlā me kēia lā, i hui pū ʻia me ka momona momona kiʻekiʻe ().

Kōkua kēia hana hawaiʻi haʻahaʻa haʻahaʻa iā ʻoe e hoʻokō i ka ketosis, kahi hana kahi e lilo ai ka ketones a me ka momona i kumu nui o ka ikehu no ke kino a me ka lolo ().

Aia kekahi mau mana o kaʻai ketogenic, me:

• ʻO kaʻai ketogenike maʻamau: ʻO kēia kahi low-carb low, medium-protein, ʻai momona momona. Loaʻa iā 75% momona, 20% protein a me 5% carbs ().
• ʻO kaʻai ketogenic cyclical: Hoʻopili kēia papaʻai i nā manawa o nā refeeds carb-kiʻekiʻe, e like me 5 mau lā ketogenic i ukali ʻia e 2 mau lā kiʻekiʻe-carb.
• ʻO kaʻai ketogenike i māka ʻia: Hāʻawi kēia papaʻai iā ʻoe e hoʻohui i nā carbs, ma kahi o nā wā o ka hoʻoikaika ikaika a hana paha.

Hōʻike nā pie pie ma lalo i ka haʻihaʻi nutrient maʻamau o ka papaʻai momona momona o ke komohana, kahi papaʻai low-carb a me kahi papa ketogenike maʻamau:

I ka hapa nui o nā papaʻai low-carb a me ka ketogenike, kaohi ka poʻe i nā kumuwaiwai e like me ka palaoa, ka laiki, nā pīni, kaʻuala, nā mea ʻono, nā palaoa a me kekahi mau huaʻai.

ʻO kahi ala ʻē aʻe ʻo ke kaʻa paikikala, kahi e hoʻokomo pinepine ʻia ai nā wā kiʻekiʻe-ʻāpana a i ʻole nā ​​refeeds i kahi papaʻai low-carb a i ʻole ketogenic.

ʻO ka papaʻai low-carb ka mea i loaʻa i kahi kiʻekiʻe o ka protein i lawe ʻia me ka liʻiliʻi ma mua o 30% o nā calorie mai nā carbs. ʻO ke kiʻekiʻe o kaʻai Ketogenic he kiʻekiʻe loa i ka momona, kūpono i ka protein a ʻaʻohe o nā carbs i loko.

Nā Papaʻai Low-Carb a me ka Adaptation momona

I ka wā o ka papaʻai haʻahaʻa-carb a i ʻole ketogenic, lilo ka kino i mea maikaʻi i ka hoʻohana ʻana i ka momona e like me ka wahie, kahi hana i kapa ʻia ʻo ka momona momona. ʻO ka hoʻoliʻiliʻi koʻikoʻi o nā carbs ke kumu o ka piʻi ʻana o ketone, i hua ʻia i ke akepaʻa mai nā waikawa momona ().

Hiki i nā Ketones ke hāʻawi i ka ikehu i ka loaʻa ʻole o nā carbs, i ka wā o ka wikiwiki wikiwiki, i nā wā hoʻoikaika lōʻihi a i ʻole no ka poʻe me ka maʻi diabetes 1 ʻole i kāohi ʻole ʻia (,,).

ʻOiai ʻo ka lolo hiki ke hoʻoulu hapa ʻia e ketones ().

Hāʻawi ʻia ka ikehu i koe e ka gluconeogenesis, kahi hana e wāwahi ai ke kino i nā momona a me nā protein, e hoʻolilo iā lākou i carbs (glucose) ().

ʻO nā papaʻai Ketogenic a me nā ketone he nui nā waiwai maikaʻi. Hoʻohana ʻia lākou e mālama i ka maʻi diabetes, nā maʻi neurological, ka maʻi ʻaʻai a me nā kumu pilikia no ka naʻau a me nā maʻi hanu (,,).

ʻO ka hoʻoliʻiliʻi momona ma kaʻai ketogenike hiki ke lilo i mana loa. ʻO kahi loiloi hou loa i nā mea hoʻokūkū ʻoi loa-ahonui i ʻike ʻia ua puhi ʻia kahi hui ketogenic i 2.3 mau manawa momona hou i kahi hola hoʻolālā 3 hola ().

Eia nō naʻe ʻoiai nā papaʻai momona a me ka ketogenike e hāʻawi ai i nā pono olakino he nui, aia kahi hoʻopaʻapaʻa mau e pili ana i ka hopena o kēia mau papaʻai i ka hana hoʻoikaika kino (,).

I ka loaʻa ʻole o nā carbs, puhi kou kino i ka momona no ka ikehu. Hana ʻia kēia ma ka hoʻonui ʻia ʻana o ka momona momona a me ka hana ʻana o nā ketones.

Nā Papaʻai Low-Carb a me ka Musly Glycogen

Wāwahi ʻia nā kāhūʻaiʻai i loko o ka glucose, a lilo i kō kō a hāʻawi i ka wahie nui no ka hoʻoikaika haʻahaʻa a kiʻekiʻe ().

No kekahi mau makahiki he nui, ua hōʻike pinepine ʻia ka noiʻi ʻana i hiki ke kōkua i ka ʻai ʻana i nā carbs me ka hana hoʻoikaika kino, ʻo ia hoʻi ka hoʻoikaika mau ʻana ().

Minamina, hiki i ke kino o ke kanaka ke mālama pono i nā carbs (glycogen) no kahi o 2 mau hola o ka hoʻoikaika kino. Ma hope o kēia manawa, luhi, luhi a hoʻemi ʻia ka hana hoʻomanawanui ʻana. ʻIke ʻia kēia ma ke "pā ʻana i ka paia" a i ʻole "bonking" (,,).

I mea e pale aku ai i kēia, ʻo ka hapa nui o nā mea haʻuki kūmau i kēia manawa e hoʻopau i kahi papaʻai kiʻekiʻe-kalapona, "carb up" i ka lā ma mua o ka heihei a hoʻopau i nā mea hoʻopihapiha a me nā meaʻai i ka wā hoʻoikaika

Eia nō naʻe, ʻaʻohe nui o nā kalaka i nā papaʻai low-carb, a no laila mai kōkua i ka hoʻonui ʻana i nā mālama o nā glycogen i mālama ʻia i nā mākala.

Hāʻawi nā carbs mālama i kahi kumu ikehu kūpono no ka hoʻoikaika kino a i ʻole 2 mau hola. Ma hope o kēia manawa, hoʻemi ka hana o ka ikehu a me ka hana mau ʻana.

Nā Diet Low-Carb a me ka hana mau ʻana

Ua hana ʻia ka noiʻi no ka hoʻohana ʻana i ka momona e like me ka wahie i ka hana haʻuki ().

I ka wā hoʻoikaika kino, hāʻawi ka momona i ka nui o ka ikehu ma nā haʻahaʻa haʻahaʻa a hāʻawi ka carbs i ka nui o ka ikehu i nā kiʻekiʻe kiʻekiʻe.

ʻIke ʻia kēia ma ke ʻano he "hopena kea," i hōʻike ʻia ma lalo ():

Puna kiʻi: ʻO kaʻepekema o ka haʻuki.

I kēia mau lā, ua makemake nā mea noiʻi e ʻike inā hiki i kahi papaʻai low-carb ke hoʻololi i kēia hopena (,).

Ua loaʻa i kā lākou aʻo ʻana ua kuni nā mea pāʻani ketogenic i ka momona a hiki i 70% o ka max intensity, me 55% wale nō i nā mea haʻuki kūpoki kiʻekiʻe. ʻO ka ʻoiaʻiʻo, ʻo nā mea haʻuki ketogenike i kēia hoʻopaʻa ʻana i kuni i ka momona loa i hoʻopaʻa mau ʻia i kahi hoʻonohonoho noiʻi ().

Eia nō naʻe me kēia mau hopena maikaʻi, ʻaʻole hiki i ka momona ke hana i ka ikehu wikiwiki e hiki ai ke hoʻokō i nā koi o nā mākala o nā ʻelapa elite (,,).

No laila, pono hou ʻia kahi noiʻi hou i kahi heluna haʻuki ma mua o ka hiki ke hana i kekahi ʻōlelo aʻoaʻo paʻa.

Eia nō naʻe, ua ʻike ʻia nā noiʻi e hiki i nā papaʻai low-carb ke kōkua i pale i ka luhi i ka hoʻolōʻihi ʻana i ka hana. Hiki iā lākou ke kōkua iā ʻoe e nalo i ka momona a hoʻomaikaʻi i ke olakino, me ka ʻole o ka hoʻopilikia ʻana i ka hana hoʻoikaika haʻahaʻa haʻahaʻa i ka hana (,,).

Eia kekahi, hiki i kēia mau papaʻai ke aʻo i kou kino e puhi i nā momona hou, i mea e kōkua ai iā ʻoe e mālama i ka glycogen muscle i ka wā hoʻoikaika ().

ʻOi aku ka maikaʻi o ka papaʻai low-carb no ka hapa nui o ka poʻe e hoʻomaʻamaʻa ana i nā haʻahaʻa haʻahaʻa a haʻahaʻa. Eia nō naʻe, pono hou ʻia kahi noiʻi hou no nā mea haʻuki kiʻekiʻe.

Pehea e hopena ai ʻo Carbs i ka ulu ʻana o ka mākala

E like me kēia manawa, ʻaʻohe noiʻi i hōʻike ʻia ʻoi aku ka maikaʻi o kaʻai low-carb a i ʻole nā ​​ketogenic diet no ka ikaika, ikaika a i ʻole nā ​​haʻuki hoʻokumu mana.

ʻO kēia no ka kōkua ʻana o ka carbs i ka ulu ʻana o nā mākala a me ka hana hoʻoikaika ikaika kiʻekiʻe ma nā ʻano like ʻole:

• Paipai i ka hoʻōla: Hiki i nā Carbs ke kōkua me ke ola hou ma hope o ka hoʻoikaika kino ().
• Hana i ka insulin: Hana pū ʻo Carbs i ka insulina, ka mea e kōkua i ka lawe ʻana o ka meaola a me ka omo ().
• Hāʻawi i ka wahie: He kuleana nui ʻo Carbs i nā ʻōnaehana anaerobic a me ATP, ʻo ia nā kumuwaiwai wahie mua no ka hoʻoikaika ikaika ().
• E hoʻemi i ka hoʻohaunaele muscle: Kōkua nā Carbs a me ka insulin i ka hoʻoliʻiliʻi o ka muscle, kahi e hoʻomaikaʻi ai i ka pale kaulike net (,).
• Hoʻonui i ka neural drive: Hoʻonui pū ʻo Carbs i ka neural drive, ke kūpaʻa i ka luhi a me ka noʻonoʻo i ka wā hoʻoikaika ().

Eia nō naʻe, ʻaʻole ia he manaʻo he kiʻekiʻe loa kāu papaʻai i nā carbs, e like me ka papaʻai maʻamau o ke Komohana. Hiki ke hana maikaʻi i kahi papa waena a me ke kaʻa kaʻa paikikala paha no ka nui o nā haʻuki ./p>

ʻO ka ʻoiaʻiʻo, ʻo ke kaulike-carb, ʻoi aku ka protein-ʻoi aku ka maikaʻi no ka ulu ʻana o nā mākala a me ke ʻano o ke kino no nā poʻe wīwī a ʻeleu ().

He kuleana nui ʻo Carbs i ka ulu ʻana o ka mākala a me ka hana hoʻoikaika hoʻoikaika kiʻekiʻe. ʻAʻohe noiʻi e hōʻike ana i nā papaʻai low-carb e ʻoi aku ka kiʻekiʻe no kēia.

Nā haʻawina e pili ana i nā papaʻai low-carb for Athletes

Nānā ʻia kekahi mau noiʻi ʻana i nā hopena o nā papaʻai low-carb ma ka hoʻoikaika hoʻomanawanui kiʻekiʻe.

Eia naʻe, ua hāʻawi lākou i nā hopena i kāwili ʻia.

Hoʻokahi o nā noi i loaʻa ʻole he ʻokoʻa ma waena o nā pūʻulu ketogenic a me nā kiʻekiʻe-carb no nā sprint kiʻekiʻe-ikaika.

Akā ua emi ka luhi o ka pūʻulu ketogenike i ka wā o ka paikikala haʻahaʻa haʻahaʻa, ʻo ia paha no ka hoʻohana ʻana o ke kino i ka momona no ka wahie ().

Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe i ka poʻe ma ka papaʻai momona haʻahaʻa hiki ke hoʻokoe i ka glycogen muscle a hoʻohana i ka momona e like me ka wahie, a he mea pono ia no nā haʻuki ʻoi loa-endurance ().

Eia nō naʻe, ʻaʻole pili iki kēia mau ʻike i nā mea pāʻani e hana nei i ka hoʻoikaika kino kiʻekiʻe a i ʻole nā ​​hoʻolālā ma lalo o 2 mau hola.

Hoʻohui pū ʻia ka noiʻi ma nā heluna nui, me kekahi mau haʻawina e hōʻike ana i nā pono i ka hoʻoikaika aerobic haʻahaʻa, ʻoiai e hōʻike ana kekahi i kahi hopena maikaʻi ʻole (,).

Ua ʻike ʻia kekahi mau noiʻi ʻana e ʻokoʻa pū paha ka pane o kēlā me kēia. ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi ua loaʻa i kekahi mau mea ʻaleʻale ka hana ʻoi aku ka maikaʻi o ke ahonui, ʻoiai ua ʻike kekahi i kekahi mau drastic e hoʻemi ana ().

I kēia manawa, ʻaʻole hōʻike ka noiʻi e hiki i kahi papa haʻahaʻa-carb a i ʻole ketogenic ke hoʻomaikaʻi i nā hana haʻuki kiʻekiʻe, ke hoʻohālikelike ʻia i ka papa ʻoi loa-carb.

Eia nō naʻe no ka hoʻoikaika hoʻoikaika haʻahaʻa, hiki i kahi papaʻai low-carb ke hoʻokūkū i kahi papaʻai kiʻekiʻe-carb maʻamau a kōkua pū iā ʻoe e hoʻohana i ka momona hou e like me ka wahie ().

ʻO kaʻai haʻahaʻa-carb a me ka ketogenike ʻaʻole ia e pōmaikaʻi i ka hana hoʻoikaika ikaika kiʻekiʻe. Eia nō naʻe, kūlike kēia mau papaʻai i nā papaʻaina kiʻekiʻe-carb ke hiki mai i ka hoʻoikaika haʻahaʻa haʻahaʻa.

Aia kekahi mau pono hou aʻe no nā mea pāʻani?

ʻO kahi hiʻohiʻona maikaʻi o kaʻai low-carb a i ʻole ketogenic ʻo ia ke aʻo i ke kino e puhi i ka momona e like me ka wahie ().

No nā poʻe haʻuki kūmau, ua hōʻike ka noiʻi hiki i kēia ke kōkua i ka mālama ʻana i nā hale kūʻai glycogen a mālama iā ʻoe mai ka "paʻi ʻana i ka paia" i ka wā o nā hana hoʻomanawanui (,).

Kōkua kēia iā ʻoe e kaukaʻi liʻiliʻi i nā carbs i ka wā o ka heihei, kahi mea nui ia no nā mea ʻaleʻale e paio ana e ʻānai a hoʻopau i nā carbs i ka wā hoʻoikaika kino. He mea maikaʻi paha ia i nā hanana ultra-endurance kahi e palena ai ke komo ʻana i ka meaʻai ().

Hoʻohui ʻia, ua hōʻike ʻia kekahi mau noiʻi i hiki i nā papaʻai low-carb a me ka ketogenic ke kōkua i ka poʻe e lilo i ka paona a hoʻomaikaʻi i ke olakino holoʻokoʻa.

Hiki i ka lilo momona ke hoʻomaikaʻi i kou momona i ka lakio muscle, he mea nui loa ia no ka hana hoʻoikaika kino, keu hoʻi i nā haʻuki kū i ke kaupaona (,).

ʻO ka hoʻoikaika kino ʻana me nā hale kūʻai glycogen haʻahaʻa i lilo i ʻano hoʻomaʻamaʻa hoʻomaʻamaʻa e ʻike ʻia, ʻo "train low, hoʻokūkū kiʻekiʻe" ().

Hiki i kēia ke hoʻomaikaʻi i ka hoʻohana ʻana i ka momona, ka hana mitochondria a me ka hana enzyme, i loaʻa kahi kuleana maikaʻi i ke olakino a me ka hana hoʻoikaika kino ().

No kēia kumu, ke ukali nei i ka papaʻai low-carb no kahi manawa pōkole - e like me ka wā "off season" - hiki ke kōkua i ka hana wā lōʻihi a me ke olakino.

He mea pono paha nā papaʻai low-carb no kekahi ʻano o ka hoʻoikaika hoʻomanawanui. Hiki iā lākou ke hoʻohana i ka hoʻolālā e hoʻomaikaʻi i ke kino a me ke olakino.

Lawe i ka Home Message

Hiki i nā papaʻai low-carb a i ʻole ketogenic ke koho maikaʻi no nā poʻe olakino e hoʻoikaika kino nei a hāpai hoʻi e noho olakino.

Eia nō naʻe, ʻaʻohe mea paʻa i kēia manawa e hoʻomaikaʻi ai i ka hana ma luna o nā papa kiʻekiʻe-ʻoi loa i nā mea pāʻani.

ʻO ka ʻōlelo ʻia, aia nō ka noiʻi i kona wā kamaliʻi, a ʻo kekahi o nā hopena mua e hōʻike nei hiki ke lilo i koho maikaʻi no ka hoʻoikaika haʻahaʻa a me ka hoʻoikaika ultra-endurance.

I ka hopena o ka lā, pono e hoʻomaʻamaʻa ʻia ka loaʻa ʻana o ka carb iā ʻoe ma ke ʻano he hoʻokahi kanaka.