He aha ka Carb Cycling? He ala maikaʻi maoli anei ia e hōʻemi ai i ke kaumaha?

Ua lohe paha ʻoe i ka huaʻōlelo 'Carb Cycling' ma ka hale hoʻoikaika kino a i ʻole ma nā pāpili kaiapili, ʻeā? Wahi a kekahi he ala maikaʻi loa ia e hōʻemi ai i ke kaumaha. Wahi a kekahi ʻoi aku ka maikaʻi no nā mea pāʻani. No laila he aha ka carb cycling? Hiki i nā mea a pau ke hana? E ʻike pono kākou, ma nā ʻōlelo maʻalahi, i kēia lā.

He aha ka Carb Cycling?

I ka ʻōlelo maʻalahi, ʻo ka carb cycling ka hana o ka hoʻololi ʻana i ka nui o nā kalapona (starch) a mākou e ʻai ai i ka lā a pau. ʻO ke ʻano kēia, i kekahi mau lā, ʻai nui mākou i nā kalapona (high-carb), i kekahi mau lā, ʻai kakaikahi loa mākou (low-carb). I kekahi manawa, loaʻa paha iā mākou nā lā me ka ʻaneʻane ʻole o nā kalapona (no-carb).

ʻOiai he palena iki ka noiʻi ʻepekema e pili ana i kēia ʻano hana, hoʻohana nā mea hana kino a me nā mea holo marathon iā ia e hōʻemi i ka momona o ke kino a kūkulu i nā ʻiʻo. E noʻonoʻo i kou kino e like me ke kaʻa. I ka lā āu e hoʻoikaika kino ai, e like me ka heihei, pono ʻoe i ka nui o ka wahie (carbs) e hāʻawi iā ʻoe i ka ikehu. Akā e kali, i ka lā ʻaʻole ʻoe e hoʻoikaika kino nui, e like me ka wā e hoʻokū ʻia ai ʻoe i loko o ka hale kaʻa, ʻaʻole pono ʻoe i kēlā nui o ka wahie, ʻeā? Pēlā ka hana.

• Nā Lā Kiʻekiʻe-Carb: ʻO kēia nā lā e hoʻoikaika kino ai ʻoe. I kēia mau lā, pono ʻoe e ʻai ma kahi o 2-2.5 grams o nā carbohydrates no ka paona o kou kaumaha kino. E hāʻawi kēia i ka ikehu āu e pono ai e hoʻoikaika kino.
• Nā Lā Haʻahaʻa-Carb: I kēia mau lā, hōʻemi ʻoe i kāu hoʻoikaika kino a hoʻomaha paha. ʻAi ʻoe ma lalo o 0.5 grams o nā carbohydrates no ka paona o ke kaumaha o ke kino.

Pehea ka hopena o kēia ʻano hana i ke kino?

Ke ʻai kākou i kahi mea i loaʻa nā kalapona, hoʻololi ko kākou kino iā ia i kahi ʻano kō i kapa ʻia ʻo glucose. ʻO kēia ke kumu nui o ka ikehu o ko kākou kino. A laila, hana ko kākou pancreas i kahi hormone i kapa ʻia ʻo insulin. Kōkua kēia insulin i ka glucose e komo i loko o nā ʻāpana a hana i ka ikehu.

Hoʻopaʻa ʻia ke kō keu ma ke ʻano he glycogen i loko o ko kākou ake a me nā ʻiʻo no ka hoʻohana ʻana ma hope. Eia ka mea e hana ʻia ana i ka hoʻokele kalapona:

1. I nā lā kiʻekiʻe-carb: E hoʻopiha maikaʻi kou kino i kēia mau waihona glycogen. Hoʻohana ʻia kēia ikehu ke hoʻoikaika kino ʻoe.

2. I nā lā haʻahaʻa-carb: ʻOiai he emi ka glucose a me ka glycogen e hoʻohana ai no ka ikehu, ʻimi ke kino i nā koho ʻē aʻe. ʻO ia ka manawa e hoʻomaka ai ke kino e puhi i ka momona i mālama ʻia e hana i ka ikehu.

ʻO kēia ka mea e hoʻomaʻamaʻa ai kou kino i ka puhi ʻana i ka momona. Akā, aia kahi mea nui e hoʻomanaʻo ai ma ʻaneʻi. Inā ʻaʻole ʻoe e hoʻoikaika kino pono ma hope o ka lā o ka ʻai ʻana i nā kalapona he nui, hiki ke mālama ʻia kēlā ikehu keu ma ke ʻano he momona i loko o kou kino a alakaʻi i ka piʻi ʻana o ke kaumaha. No laila, pono e hui pū ʻia kēia me ka hoʻoikaika kino.

He aha nā pōmaikaʻi o ka carb cycling?

ʻOiai he mea nui kēia no nā mea pāʻani, hiki i ke kanaka maʻamau ke pōmaikaʻi inā koho lākou i nā kalapona olakino a i hana ʻole ʻia .

Ma ka pale ʻana i nā kō i hoʻomaʻemaʻe ʻia, ka berena, a me ka laiki keʻokeʻo, a me ke koho ʻana i nā kalapona maikaʻi e like me nā huaʻai, nā mea kanu, nā legumes, nā pī, nā legumes, a me nā palaoa holoʻokoʻa, hiki iā ʻoe ke ʻohi i kēia mau pono:

• Hoʻomaikaʻi i ka ʻike o ke kino i ka insulin.
• Ka hoʻomaikaʻi ʻana i ke olakino metabolic o ke kino.
• ʻO ka hoʻohaʻahaʻa ʻana i ka cholesterol koko, triglycerides, a me nā pae kō.
• Hoʻolalelale ka puhi ʻana i ka momona i ka wā hoʻoikaika kino.
• Ka hōʻemi ʻana i ka pilikia o nā maʻi e like me ka Type 2 Diabetes a me ka Metabolic Syndrome.
• Ka hōʻemi ʻana i ka pilikia o nā maʻi e like me ka maʻi puʻuwai a me ka hahau.
• Ke kāohi nei i ka hormone ghrelin, ka mea e kāohi ai i ka makemake.

Pehea ʻoe e hana pololei ai i kēia?

ʻAʻole kēia he hoʻolālā hoʻokahi no nā mea āpau. Pono e loli ma muli o ke kaumaha o kou kino, ka pae olakino, a me nā pahuhopu. Eia kekahi laʻana:

Palekana anei kēia? Aia kekahi mau hopena ʻaoʻao?

ʻOiai ua manaʻo ʻia he palekana ia i ka wā pōkole, ʻaʻole kūpono ia no nā mea āpau. Ke hōʻemi koke ʻia ka ʻai ʻana i ka carbohydrate, hiki i kekahi poʻe ke loaʻa i kahi ʻoluʻolu ʻole no nā lā mua. Ua kapa ʻia hoʻi kēia ʻo "carb flu".

• Ka paʻakikī e hiamoe ana
• Ka hana nui
• Ka paʻa ʻana o ka ʻōpū
• Hoʻopiha i ka ʻōpū
• Ka huhū, nā loli o ka naʻau

ʻO ka maʻamau, e nalowale ana kēia mau hōʻailona i loko o kekahi mau lā. ʻO ka inu ʻana i ka wai he nui a me ka loaʻa ʻana o nā electrolytes lawa - nā minelala e like me ka calcium, sodium, a me ka potassium - hiki ke kōkua i ka hōʻemi ʻana i kēia maʻi.

ʻAʻole maikaʻi kēia poʻe i ka hoʻokele kaʻa kalapona!

ʻAʻole kūpono kēia ʻano hana no nā hui aʻe:

• Nā makuahine hāpai a hānai waiū paha
• Kaumaha haʻahaʻa
• ʻO ka poʻe i loaʻa a i loaʻa paha i kahi maʻi ʻai
• ʻO nā kānaka me ke kū'ē'ē o ka insulin a iʻole ka maʻi diabetes
• ʻO nā kānaka me nā pilikia adrenal

No kekahi poʻe, ʻo ka noʻonoʻo nui ʻana i ka meaʻai hiki ke alakaʻi i kahi maʻi olakino noʻonoʻo i kapa ʻia ʻo "Orthorexia." Inā ʻoe a i ʻole kekahi āu i ʻike ai e ʻeha nei i kēia mau manaʻo e pili ana i ka meaʻai, e ʻike koke i ke kauka no ka ʻōlelo aʻo.

ʻĀ, he aha kāu e ʻai ai?

ʻO ke ʻano o ka carbohydrate ka mea nui loa. Ma kahi o nā meaʻai i hana ʻia me ke kō i hoʻomaʻemaʻe ʻia, ka palaoa berena, a me ka laiki keʻokeʻo, e koho i nā carbohydrates kūlohelohe a olakino.