Gym-ah emaw social media-ah emaw 'Carb Cycling' tih thumal hi i hre tawh ngei ang, a dik em? Ṭhenkhat chuan taksa rihna tihtlem nan a tha hle niin an sawi. Midang chuan infiammi tan a tha ber an ti. Chuti a nih chuan carb cycling hi eng nge ni tak tak? Mi zawng zawngin an ti thei ang em? A dik takin, a awlsam zawngin, vawiin hian i zawng chhuak ang u.
Carb Cycling hi eng nge ni?
A awlsam zawngin sawi ila, carb cycling chu ni khat chhunga kan ei tur carbohydrates (starch) zat tumruh taka thlak danglam hi a ni. Chumi awmzia chu ni engemaw zat chu carbohydrates (high-carb) kan ei tam a, ni dangah chuan kan ei tlem hle (low-carb) tihna a ni. A châng chuan carbohydrates (no-carb) awm lo tluk zeta ni kan nei thei bawk.
He method chungchangah hian scientific research tlemte chauh awm mahse, a bik takin bodybuilder leh marathon runner te chuan taksa thau tihtlem nan leh taksa thau siam nan an hmang thin. I taksa chu motor angin ngaihtuah rawh. Intlansiak ang maia exercise nasa taka i tih ni-ah chuan chakna pe turin fuel (carbs) tam tak i mamawh a ni. Mahse, nghak rawh, exercise i tih tam loh ni, garage-a i park lai ang chiah hian chutiang fuel chu i mamawh lo a ni lawm ni? Chutiang chuan a thawk a ni.
- High-Carb Days: Heng ni te hi exercise nasa taka i tih thin ni te hi a ni. Heng ni hian i taksa rih zawng pound khatah carbohydrates gram 2-2.5 vel i ei tur a ni. Hei hian exercise atana i mamawh chakna a pe ang.
- Low-Carb Days: Heng ni te hian exercise emaw chawlh hahdam emaw i tihtlem thin. Taksa rih zawng pound khatah carbohydrates gram 0.5 aia tlem i ei thin.
A pawimawh ber chu, hei hi i ei leh in control mai mai a ni lo. Nitin exercise level-a carbohydrates i ei zat tur siamrem a ngai a ni.
Hetiang hmanrua hian engtin nge taksa a nghawng?
Carbohydrates awmna thil kan ei hian kan taksa hian sugar chi khatah a chantir a, chu chu glucose an ti a ni. Hei hi kan taksa chakna bulpui ber a ni. Tichuan kan pancreas hian hormone insulin an tih chu a siam chhuak ta a ni. He insulin hian glucose chu cell chhungah a lut a, chakna a siam chhuak thei a ni.
Glucose tam lutuk hi kan liver leh muscle-ah glycogen angin a awm a, a hnua kan hman theih nan. Hei hi carb cycling-a thil thleng chu a ni:
1. Carb tam niah: I taksa hian heng glycogen stores te hi a fill up tha hle ang. He chakna hi exercise i tih nasat hian i hmang thin.
2. Carb tlem ni-ah: Energy atana hman tur glucose leh glycogen a tlem avangin taksain duhthlan tur dang a zawng thin. Chutah chuan taksa chuan thau dahkhawm chu a hal tan a, chakna a siam chhuak ta a ni.
Hei hian i taksa chu thau hal a thiam tir thin. Mahse hetah hian hriat reng tur pawimawh tak a awm. Ni khat chhunga carbs tam lutuk i ei hnua exercise i tih that loh chuan chu extra energy chu i taksaah thau angin a awm thei a, i taksa rihna a tipung thei bawk. Chuvangin hei hi exercise nen a inzawm tlat tur a ni.
Carb cycling hian eng hlawkna nge a neih?
Hei hian infiammite hlawkna ber ni mah se, mi pangngai chuan carbohydrates hrisel, siam chhuah loh an thlan chuan a hlawkpui thei bawk .
Refined sugar, chhang, leh buhfai var ei loh a, thei, thlai, legumes, bean, legumes, leh whole grains ang chi carbohydrates tha thlan hian heng hlawknate hi i seng thei ang:
- Insulin laka taksa sensitivity tihchangtlun.
- Taksa metabolic health tihchangtlun.
- Thisen cholesterol, triglycerides, leh sugar level tihhniam.
- Exercise neih laiin thau hal a chak zawk.
- Type 2 Diabetes leh Metabolic Syndrome ang chi natna hlauhawmna tihziaawmna.
- Lung natna leh stroke ang chi natna hlauhawmna tihtlem.
- Ei duhna control tu hormone ghrelin control.
Engtin nge hei hi dik takin i tih?
Hei hi mi zawng zawng tan ruahmanna pakhat chauh a ni lo. I taksa rih zawng, fitness level leh goal a zirin a danglam tur a ni. Entirna pakhat chu hetiang hi a ni:
| Ni | Exercise level a ni | Carbohydrates ei tur zat |
|---|---|---|
| Ni 1-naah | Exercise chakna sang tak nei | gram 175-350 vel a ni |
| Ni 2-naah | Low-intensity exercise emaw chawlh hahdam emaw | gram 100-125 vel a ni |
| Ni 3-naah | Exercise chakna sang tak nei | gram 175-350 vel a ni |
| Ni 4-naah | Low-intensity exercise emaw chawlh hahdam emaw | gram 100-125 vel a ni |
Warning: Hetiang ei leh in hi i tan hmain i doctor emaw, nutritionist thiam tak (Registered Dietitian) emaw i biak hmasa phawt ang che, hei hi mi zawng zawng hriselna atan a tha lo a ni.
Hei hi a him em? Side effect a awm em?
Hun rei lote chhunga him anga ngaih tlangpui ni mah se, mi zawng zawng tan a tha lo. Carbohydrate ei tlem nghal a nih chuan mi thenkhat chuan ni hmasa berah harsatna engemaw zat an nei thei. Hei hi "carb flu" an ti bawk.
- Mut harsat
- Labouriousness a ni
- Ek khal
- Pum chhung a khat
- Thinrimna, mood inthlak danglam
Heng symptoms te hi ni rei lo te chhungin a reh tlangpui. Tui tam tak in leh electrolytes - minerals, calcium, sodium, leh potassium ang chi te neih hian he natna hi a tihziaawm thei a ni.
Heng mite hi carb cycling lamah an thiam lo!
Hetiang hmanrua hi a hnuaia pawl hrang hrangte tan hian a tha lo hle.
- Nu naupai emaw, nau hnute pe lai emaw
- Underweight a ni
- Mi ei leh in lama harsatna nei emaw nei tawh emaw
- Insulin resistance emaw zunthlum vei te
- Adrenal issue nei te
Mi thenkhat tan chuan ei leh in chungchanga ngaihtuahna tam lutuk hian rilru lam hriselna lama harsatna ``Orthorexia'' tih a thlen thei a ni.Nangmah emaw i hriat mi emaw pawhin ei leh in chungchanga heng ngaihtuahna hi i tuar a nih chuan doctor pan nghal la, thurawn la rawh.
Awle, chuti a nih chuan eng nge i ei tur?
Carbohydrate chi hi a pawimawh ber a ni. Sugar thianghlim, chhangphut chi, leh buhfai var hmanga siam ei ai chuan, natural, hrisel carbohydrates thlang rawh.
| Chaw | Ni khat chhunga high-carb ei tur (entirnan) . | Low-carb ei tur ruahmanna (entirnan) . |
|---|---|---|
| Tukthuan | Oatmeal chu blueberries leh Greek yogurt nen a inzawm a | Omelette chu egg white leh low-fat cheese hmanga siam a ni |
| Chawchhun | Chicken curry leh green salad leh Kurakkan roti nen | Nga emaw vawk emaw baked, broccoli steamed leh beans |
| Zanriah | Rice sen, lentils leh sangha hmin | Salmon grilled, kale risotto, leh asparagus te pawh a awm bawk |
| Snacks ei tur a awm bawk | Banana pakhat, almond tlemte | Pumpkin chi, strawberry, cheese chi khat |
Take-Home Thuchah a ni
- Carb cycling hi nitin carbohydrate i ei zat chu i exercise level nena inmil tura tihdanglam a ni.
- Hei hi hun rei lote chhunga hman tur a ni a, infiammi serious tak takte chuan an chakna vawng reng tur leh thau hal nan an hmang ber a ni.
- Hei hi taksa rihna tihtlem nan a tangkai tih scientific evidence nghet tak a la awm lo.
- Carbohydrate chi i thlan hi a pawimawh hle. Carbohydrates hrisel tak tak, thei, thlai, leh buhfai chi hrang hrang thlang fo ang che.
- Hei hi mi zawng zawng tana hmanraw tha a ni lo. Nu naupai te, zunthlum vei te, ei leh in lama harsatna nei te pawhin hei hi enchhin loh tur a ni.
- Ei leh in thar eng pawh, a bik takin hetiang ruahmanna buaithlak tak i zawm hmain, i doctor rawn la, thurawn la hmasa phawt ang che.
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