Yu go mɔs dɔn yɛri di wɔd ‘Carb Cycling’ na di jim ɔ na soshal midia, nɔto so? Sɔm pipul dɛn se na fayn we fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi. Ɔda wan dɛn se i bɛtɛ fɔ atlet dɛn. So wetin rili na carb cycling? Yu tink se ɔlman go ebul fɔ du am? Lɛ wi fɛn ɔut di rayt we, insay simpul wɔd dɛn, tide.
Wetin na Carb Cycling?
Fɔ tɔk am simpul wan, carb cycling na di prɔsis fɔ chenj di kayn kabɔhaydrɛt (stach) we wi de it ɔl di de bay wilful. Dis min se sɔm dez wi kin it bɔku bɔku kabɔhaydrɛt (high-carb), ɔda de dɛn wi kin it smɔl smɔl (low-carb). Sɔntɛnde wi kin ivin gɛt de dɛn we nɔ gɛt kabohaydrɛt (no-carb).
Pan ɔl we sayɛnsman dɛn stil de du smɔl risach bɔt dis we, mɔ di wan dɛn we de bil bɔdi ɛn di wan dɛn we de rɔn maratɔn kin yuz am fɔ ridyus di bɔdi fat ɛn fɔ mek dɛn gɛt mɔsul dɛn. Tink bɔt yu bɔdi lɛk motoka. Na de we yu de ɛksesaiz tranga wan, lɛk we yu de rɔn, yu nid bɔku fiul (carbs) fɔ gi yu ɛnaji. Bɔt wet, pan di de we yu nɔ de ɛksesaiz bɔku, lɛk we yu pak na garaj, yu nɔ nid da kayn fiul de, nɔto so? Na so i de wok.
- High-Carb Days: Dis na di de dɛn we yu kin du ɛksɛsayz tranga wan. Na dɛn de ya, yu fɔ it lɛk 2-2.5 gram kabɔhaydrɛt pan wan paund pan yu bɔdi wet. Dis go gi yu di trɛnk we yu nid fɔ ɛksesaiz.
- Low-Carb Days: Na dɛn de ya, yu kin ridyus yu ɛksɛsayz ɔ rɛst. Yu de it lɛs dan 0.5 gram kabɔhaydrɛt pan wan paund we yu bɔdi wet.
Di impɔtant tin na dat, dis nɔto jɔs fɔ kɔntrol di tin dɛn we yu de it. Na fɔ ajɔst di amount ɔf kabɔhaydrɛt we yu de it to yu ɛvride ɛksɛsayz lɛvɛl.
Aw dis we fɔ du tin kin afɛkt di bɔdi?
We wi it sɔntin we gɛt kabɔhaydrɛt, wi bɔdi kin chenj am to wan kayn shuga we dɛn kɔl glukɔs. Dis na di men tin we wi bɔdi de gi wi trɛnk. Dɔn wi pankrias kin mek wan ɔmon we dɛn kɔl insulin. dis insulin de εp di glukכs fכ go insay di sεl dεm εn prodyuz εnεji.
di glukכs we pasmak de stכr as glycogen na wi liva εn mכsul dεm fכ yuz leta. Dis na wetin kin apin na carb cycling:
1. Na di de we yu gɛt bɔku kab: Yu bɔdi go ful-ɔp dɛn glycogen stoa ya fayn fayn wan. Dɛn kin yuz dis ɛnaji we yu de ɛksesaiz tranga wan.
2. Na low-carb days: Bikɔs glucose ɛn glycogen nɔ bɔku fɔ yuz fɔ ɛnaji, di bɔdi de luk fɔ ɔda opshɔn dɛn. Na da tɛm de di bɔdi kin bigin fɔ bɔn di fat we dɛn dɔn kip fɔ mek i gɛt ɛnaji.
Dis na wetin kin mek yu bɔdi yus fɔ bɔn fat. Bɔt wan impɔtant tin de we wi fɔ mɛmba na ya. If yu nɔr ɛksɛsayz fayn afta wan de we yu dɔn it bɔku bɔku carbs, dat ekstra ɛnaji kin de as fat na yu bɔdi ɛn mek yu gɛt mɔ wet. So dis fɔ rili jɔyn wit ɛksesaiz.
Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i de yuz carb cycling?
Pan ɔl we dis kin bɛnifit spɔtman dɛn mɔ, di ɔdinari pɔsin kin bɛnifit bak if i pik kabɔhaydrɛt we gɛt wɛlbɔdi ɛn we dɛn nɔ prosɛs .
If yu avɔyd rifin shuga, bred, ɛn wayt rays, ɛn pik gud kabɔhaydrɛt lɛk frut, vɛjitebul, ligɛm, bins, ligɛm, ɛn ɔl gren, yu go gɛt dɛn bɛnifit ya:
- Fɔ mek di bɔdi ebul fɔ fil fayn to insulin.
- Fɔ mek di bɔdi in mɛtabolik wɛlbɔdi bɛtɛ.
- Fɔ mek di kɔlɔstrel, triglisɛrɛyd, ɛn shuga we de na di blɔd go dɔŋ.
- Fat de bɔn kwik kwik wan we yu de du ɛksɛsayz.
- Fɔ ridyus di risk fɔ gɛt sik dɛn lɛk Tayp 2 Dayabitis ɛn Mɛtabolik Sindrom.
- Fɔ ridyus di risk fɔ gɛt tin dɛn lɛk at sik ɛn strok.
- Fɔ kɔntrol di ɔmon we dɛn kɔl ghrelin, we de kɔntrol di we aw pɔsin want fɔ it.
Aw yu kin du dis kɔrɛkt wan?
Dis nɔto wan-sayz-fit-ɔl plan. I fɔ difrɛn difrɛn wan bay aw yu bɔdi wet, yu fitnɛs lɛvɛl, ɛn wetin yu want fɔ du. Na dis na wan ɛgzampul:
| De | Di lɛvɛl we yu de du ɛksɛsayz | Amount of kabohaydrɛt fɔ it |
|---|---|---|
| De 1. Di fɔs de | Ɛksesaiz we gɛt ay intensiti | 175-350 gram dɛn |
| De 2. Di fɔs tɛm | Ɛksesaiz ɔ rɛst we nɔ gɛt bɔku pawa | 100-125 gram dɛn |
| De 3. Dey 3 | Ɛksesaiz we gɛt ay intensiti | 175-350 gram dɛn |
| De 4. Di fɔs tɛm | Ɛksesaiz ɔ rɛst we nɔ gɛt bɔku pawa | 100-125 gram dɛn |
Wonin: Bifo yu bigin fɔ it dis kayn it, mek shɔ se yu tɔk to yu dɔktɔ ɔ pɔsin we sabi bɔt it (Registered Dietitian), bikɔs dis nɔ fayn fɔ ɔlman in wɛlbɔdi.
Yu tink se dis nɔ bad? Ɛni bad bad tin dɛn de we kin apin to am?
Pan ɔl we dɛn kin tek am se i nɔ bad fɔ shɔt tɛm, i nɔ fayn fɔ ɔlman. We dɛn ridyus di kabɔhaydrɛt we dɛn de it wantɛm wantɛm, sɔm pipul dɛn kin gɛt sɔm prɔblɛm fɔ di fɔs dez. Dɛn kin kɔl dis bak "carb flu".
- I nɔ kin izi fɔ mek yu slip
- Fɔ wok tranga wan
- Banbɛlɛ
- Fɔ ful-ɔp di bɛlɛ
- Iritability, di we aw yu de fil kin chenj
Dɛn sayn ya kin dɔn insay sɔm dez. If yu drink bɔku wata ɛn gɛt inof ilɛktrɔlayt - minral dɛm lɛk kalsiɔm, sɔdiɔm, ɛn potashɔm - kin ɛp fɔ ridyus dis kɔndishɔn.
Dis pipul dem no gud fo carb cycling!
Dis we ya nɔ fayn fɔ dɛn grup ya:
- Mama dɛn we gɛt bɛlɛ ɔ we de gi pikin in bɛlɛ
- I nɔ gɛt bɛtɛ wet
- Pipul dɛn we gɛt ɔ dɔn gɛt prɔblɛm wit aw dɛn de it
- Pipul dɛn we gɛt insulin rɛsistɛns ɔ dayabitis
- Pipul dɛn we gɛt adrenal prɔblɛm
Fɔ sɔm pipul dɛm, fɔ tink tumɔs bɔt it kin mek yu gɛt wan sik we dɛn kɔl ``Orthorexia.'' If yu ɔ pɔsin we yu sabi de sɔfa wit dɛn tin ya bɔt it, go to dɔktɔ wantɛm wantɛm fɔ advays.
Wɛl, wetin yu fɔ it?
Di kayn kabɔhaydrɛt na di tin we impɔtant pas ɔl. Bifo yu it it dɛn we dɛn mek wit shuga we dɛn dɔn rifin, bred flawa, ɛn wayt rays, pik tin dɛn we gɛt natura l, we gɛt wɛlbɔdi.
| It | Di it dɛn we gɛt bɔku bɔku it dɛn fɔ di de (ɛgzampul) . | Low-carb it plan (ɛgzampul) . |
|---|---|---|
| Mɔnintɛm it | Oatmil wit bluberi ɛn Grik yogɔt | Ɔmɛlet we dɛn mek wit eg wayt ɛn chiz we nɔ gɛt bɔku fat |
| Lɔnch | Chikin kari ɛn wan grɛn salad wit wan Kurakkan roti | Fish ɔ chukchuk we dɛn dɔn bek, brɔkoli we dɛn dɔn stim ɛn bins |
| Ivintɛm it | Rɛd rays, lentil ɛn fish brot | Salmon we dɛn dɔn gril, kale risotto, ɛn asparagus |
| Snek dɛn we dɛn kin it | Wan banana, sɔm amɔnd dɛn | Pamkin sid, strawberry, wan pis chiz |
Mɛsej we dɛn kin kɛr go na os
- Carb cycling na di prɔsis fɔ chenj di amount of carbohydrates we yu de it ɛvride fɔ mach yu exercise level.
- Dis na shɔt tɛm we we siriɔs atlet dɛn kin yuz mɔ fɔ mek dɛn kɔntinyu fɔ gɛt trɛnk ɛn fɔ bɔn fat.
- No strɔng sayɛns pruf stil nɔ de fɔ se dis kin wok fɔ mek pɔsin nɔ gɛt bɔku bɔku bɔdi.
- Di kayn kabɔhaydrɛt we yu pik rili impɔtant. Ɔltɛm pik tin dɛn we gɛt wɛlbɔdi lɛk frut, vɛjitebul, ɛn ɔl gren.
- Dis nɔto we we fayn fɔ ɔlman. Mama dɛn we gɛt bɛlɛ, pipul dɛn we gɛt dayabitis, ɛn di wan dɛn we gɛt prɔblɛm wit dɛn it nɔ fɔ tray dis.
- Bifo yu fala ɛni nyu it, mɔ dis kayn kɔmpleks plan, mek shɔ se yu go to yu dɔktɔ fɔ advays.
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