Dɛn ne Carb Cycling? So ɛyɛ ɔkwan pa a wobɛfa so atew wo mu duru so ampa?

Ebia woate asɛmfua ‘Carb Cycling’ wɔ apɔw-mu-teɛteɛ mu anaasɛ wɔ sohyial media so, ɛnte saa? Ebinom ka sɛ ɛyɛ ɔkwan pa a wɔfa so tew wɔn mu duru so. Afoforo ka sɛ eye ma agumadifo. Enti dɛn ankasa ne carb cycling? So obiara betumi ayɛ? Momma yɛnhwehwɛ mu pɛpɛɛpɛ, wɔ nsɛm a ɛnyɛ den mu, nnɛ.

Dɛn ne Carb Cycling?

Sɛ yɛbɛka no tiawa a, carb cycling yɛ adeyɛ a ɛne sɛ yɛhyɛ da sesa carbohydrates (starch) dodow a yedi da mũ no nyinaa. Wei kyerɛ sɛ nna bi yedi carbohydrates pii (high-carb), nna foforo nso yedi kakraa bi pɛ (low-carb). Ɛtɔ mmere bi mpo a ebia yebenya nna a ɛkame ayɛ sɛ carbohydrates biara nni mu (no-carb).

Ɛwom sɛ nyansahu mu nhwehwɛmu kakraa bi da so ara wɔ saa kwan yi ho de, nanso wɔn a wɔyɛ nipadua mu ahoɔden ne mmirikatufo titiriw de di dwuma de tew nipadua mu srade so na ɛma ntini ahorow yɛ den. Fa wo nipadua no sɛ kar. Da a woteɛteɛ w’apɔw mu denneennen, te sɛ mmirikatu mu no, wuhia pɛtro (carbs) pii na ama woanya ahoɔden. Nanso twɛn, da a wonteɛteɛ w’apɔw mu pii, te sɛ bere a wode wo kar asi kar dan mu no, wunhia pɛtro pii saa, ɛnte saa? Saa na ɛyɛ adwuma.

• Nna a Carb pii wom: Eyinom ne nna a woteɛteɛ w’apɔw mu denneennen. Nna yi mu no, ɛsɛ sɛ wudi bɛyɛ gram 2-2.5 a ɛyɛ carbohydrates wɔ wo nipadua mu duru nkaribo biara mu. Eyi bɛma woanya ahoɔden a wuhia na wode ateɛteɛ w’apɔw mu.
• Nna a Carb Nnɔɔso: Nna yi mu no, wotew w’apɔw-mu-teɛteɛ anaa w’ahomegye so. Wodi carbohydrates a ennu gram 0.5 wɔ nipadua mu duru kilogram biara mu.

Ɔkwan bɛn so na saa kwan yi ka nipadua no?

Sɛ yedi biribi a carbohydrates wom a, yɛn nipadua dan no asikre bi a wɔfrɛ no glucose. Eyi ne yɛn nipadua no ahoɔden fibea titiriw. Afei yɛn dwensɔtwaa no yɛ hormone bi a wɔfrɛ no insulin. Saa insulin yi boa ma glucose no kɔ nkwammoaa no mu na ɛma ahoɔden.

Wɔkora glucose a ɛboro so so sɛ glycogen wɔ yɛn mmerɛbo ne yɛn ntini mu na yɛde adi dwuma akyiri yi. Eyi ne nea ɛkɔ so wɔ carb cycling mu:

1. Wɔ nna a carb pii wom mu: Wo nipadua bɛhyɛ glycogen akorae yi ma yiye. Wɔde saa ahoɔden yi di dwuma bere a woteɛteɛ w’apɔw mu denneennen no.

2. Wɔ nna a carb kakraa bi na ɛwom mu: Esiane sɛ glucose ne glycogen kakraa bi na ɛwɔ hɔ a wɔde bedi dwuma de anya ahoɔden nti, nipadua no hwehwɛ akwan foforo. Ɛno ne bere a nipadua no fi ase hyew srade a wɔde asie no ma ɛyɛ ahoɔden.

Eyi ne nea ɛma wo nipadua no yɛ ne su sɛ ɛbɛhyew srade. Nanso ade titiriw bi wɔ hɔ a ɛsɛ sɛ yɛkae wɔ ha. Sɛ woanteɛteɛ w’apɔw mu yiye bere a woadi carbs pii da koro akyi a, wobetumi de saa ahoɔden a ɛboro so no asie sɛ srade wɔ wo nipadua mu na ama wo mu duru ayɛ kɛse. Enti akyinnye biara nni ho sɛ ɛsɛ sɛ wɔde eyi ka apɔw-mu-teɛteɛ ho.

Mfaso bɛn na ɛwɔ carb cycling so?

Ɛwom sɛ eyi so ba agumadifo titiriw de, nanso sɛ wɔkyekyem pɛpɛɛpɛ a, sɛ wɔpaw carbohydrates a ahoɔden wom a wɔansiesie no a , obetumi anya so mfaso .

Sɛ wokwati asikre a wɔayam, paanoo, ne aburow fitaa, na wopaw carbohydrates pa te sɛ nnuaba, nhabannuru, atoko, bankye, atoko, ne aburow a wɔayam a, wubetumi anya mfaso horow yi:

• Nipadua no sɛnea ɛte nka wɔ insulin ho a ɛbɛma atu mpɔn.
• Nipadua no nipadua mu nneɛma a ɛsakra no akwahosan a ɛbɛma atu mpɔn.
• Mogya mu srade, triglycerides, ne asikre dodow a wɔtew so.
• Srade a ɛhyew no yɛ ntɛmntɛm bere a wɔreyɛ apɔw-mu-teɛteɛ no.
• Asiane a ɛwɔ nyarewa te sɛ Asikreyare a Ɛto so 2 ne Metabolic Syndrome a wɔbɛtew so.
• Asiane a ɛwɔ tebea horow te sɛ komayare ne ɔyare a ɛma obi hwe ase mu a wɔbɛtew so.
• Hormone ghrelin a ɛhwɛ aduan ho akɔnnɔ so no so a wobedi.

Wobɛyɛ dɛn ayɛ eyi wɔ ɔkwan a ɛteɛ so?

Eyi nyɛ nhyehyɛe a obiara betumi ayɛ. Ɛsɛ sɛ ɛsono sɛnea wo nipadua mu duru, sɛnea wo ho yɛ den, ne botae ahorow so. Nhwɛso bi ni:

So eyi yɛ nea asiane biara nni ho? So nsunsuanso bɔne bi wɔ hɔ?

Ɛwom sɛ wɔtaa bu no sɛ asiane biara nni ho wɔ bere tiaa mu de, nanso ɛnyɛ nea ɛfata obiara. Sɛ wɔtew carbohydrate a wodi so mpofirim a, ebia nnipa binom behyia ɔhaw bi wɔ nna kakraa a edi kan no mu. Wɔsan frɛ eyi "carb flu".

• Ɛyɛ den sɛ wobɛda
• Adwumaden a wɔyɛ
• Ayamtim
• Yafunu a wɔhyɛ no ma
• Abufuw, adwene a ɛsakrasakra

Mpɛn pii no, saa sɛnkyerɛnne ahorow yi fi hɔ wɔ nna kakraa bi mu. Nsuo pii a wobɛnom na woanya electrolytes a ɛdɔɔso - minerals te sɛ calcium, sodium, ne potassium - betumi aboa ma saa tebea yi so atew.

Saa nkurɔfo yi nyɛ obi a wɔn ho akokwaw wɔ carb cycling mu!

Saa kwan yi mfata mma akuw a edidi so yi:

• Ɛnanom a wɔyem anaa wɔma nufu
• Wɔn mu duru a ɛba fam
• Nnipa a wɔanya adidi mu haw anaasɛ wɔanya bi
• Nnipa a insulin ntumi nkɔ wɔn anaasɛ asikreyare
• Nnipa a wɔwɔ adrenal nsɛmnsɛm

Wɔ nnipa binom fam no, sɛ wodwene aduane ho dodo a, ɛbɛtumi ama wɔanya adwenemyareɛ a wɔfrɛ no ``Orthorexia.'' Sɛ wo anaa obi a wonim no rehu amane wɔ saa adwene yi a ɛfa aduane ho a, kɔ oduruyɛfoɔ nkyɛn ntɛm ara kɔhwehwɛ afotuo.

Wiɛ, ɛnde dɛn na ɛsɛ sɛ wudi?

Carbohydrate ko a ɛwɔ mu no ne ade a ɛho hia sen biara. Sɛ́ anka wode asikre a wɔayam, paanoo esiam, ne aburow fitaa ayɛ nnuan no, paw abɔde mu carbohydrates a ahoɔden wom.