Menene Keken Kekewa da yaya yake aiki?

Wadatacce

• Menene Keken Kekewa?
• Kimiyya Bayan Motar Keke Carb
• Shin Keken Keken Carb Zai Taimaka Maka Rage Nauyi?
• Kekewa a Carb don Ci gaban Muscle da Wasannin Wasanni
• Shin Hawan Keken Carb Yana Da Wasu Fa'idodi?
• Yadda ake yin keken Carb
• Misali Tsarin Hawan Keke Carb
• Nagari Tushen Abincin Carbohydrate
• Takaitawa

Amfani da sinadarin Carbohydrate ya kasance babban batu na dogon lokaci.

Yawancin abinci mai cin nasara suna ƙuntata carbs kuma wasu ma gaba ɗaya keɓe su (,,).

Duk da yake babu wani kayan abinci mai cikakken tsari mara kyau, Cin abincin carb wani abu ne da ya kamata ayi daidai da shi ().

Don inganta haɓakar carb, wasu mutane a yanzu suna “zagayawa” da carbohydrates.

Wannan an san shi da keken keke.

Wannan labarin yana ba da cikakken lalacewar kimiyya da aikace-aikacen keken keke.

Menene Keken Kekewa?

Keke-keken Carb wata hanya ce ta abinci wacce zaku canza abincin carb a kullun, kowane mako ko kowane wata.

Ana amfani da shi sau da yawa don rasa mai, kula da aikin jiki yayin cin abinci, ko shawo kan tsaunin hasara mai nauyi.

Wasu mutane suna daidaita yawan abincin su na yau da kullun, yayin da wasu na iya yin tsawan lokaci na ƙananan, matsakaici da manyan abincin.

A takaice, keken keke yana nufin cin abincin carbohydrate zuwa lokacin da yake bayar da iyakar fa'ida tare da ware carbs lokacin da ba'a buqatar su (,).

Kuna iya shirya tsarin cin abincin ku dangane da dalilai daban-daban, gami da:

• Manufofin Jiki: Wasu za su rage carbs a lokacin cin abinci, sannan a ƙara da su yayin “ginin tsoka” ko lokacin yin aiki.
• Horarwa da Hutun Kwanaki: Popularayan shahararren hanyar shine karɓar carb mafi girma a ranakun horo da ƙananan cin abinci a kwanakin hutu.
• Shirya Refeeds: Wata hanyar da aka fi sani ita ce a yi 1 ko kwanaki da yawa a cin abinci mai yawan gaske don zama “sake” yayin cin abinci mai tsafta.
• Ayyuka na Musamman ko Gasa: 'Yan wasa galibi za su yi “carb load” gabanin faruwar wani abu, kuma mutane da yawa masu gasa jiki za su yi haka kafin wasan nuna jiki ko hoton hoto.
• Nau'in Horarwa: Kowane mutum zai iya yin amfani da carb gwargwadon ƙarfi da tsawon lokacin horo na musamman; yawancin horo shine, yawancin carbs zasu cinye kuma akasin haka.
• Matakan Kiba na Jiki: Mutane da yawa zasu sake zagayawar abincin su bisa ga ƙimar jikin su. Thearfafa su da zama, yawancin kwanakin carb ko tubalin da suka haɗa da su.

Abincin motsa jiki na motsa jiki na mako-mako na iya haɗawa da manyan kwanaki biyu, kwanakin matsakaici-kwana da ƙananan ƙarancin kwanaki uku.

Amfanin sunadarai yawanci kama yake tsakanin ranakun, yayin cin abincin mai ya banbanta dangane da cin abincin.

Rana mai yawan carbi tana nufin mai ƙananan mai, yayin da kwanakin ƙananan carb suke da mai mai yawa.

Keke-keken Carb wata dabara ce ta abinci mai ci gaba wacce ke buƙatar ƙarin magudi da shirye-shirye fiye da abincin yau da kullun.

Keke-keken Carb wata hanya ce da ake amfani da ita don yin amfani da carb dangane da dalilai daban-daban.

Kimiyya Bayan Motar Keke Carb

Keke-keken Carb sabon tsari ne na tsarin abinci.

Kimiyyar kimiyya ta dogara ne akan tsarin ilimin halittu a bayan magudi.

Babu yawancin karatun da ake sarrafawa kai tsaye da ke bincika abincin keken keke (,).

Keke Carb yana kokarin daidaitawa da bukatun jiki na adadin kuzari ko glucose. Misali, yana bayar da carbohydrates a cikin aikin motsa jiki ko kuma a kwanakin horo mai tsanani.

Hakanan ana amfani da kwanakin babban-carb don sanya mai glycogen mai, wanda zai iya inganta aikin kuma rage raunin tsoka (,).

Hakanan lokaci mai mahimmanci na haɓaka yana iya inganta aikin nauyin nauyi da sarrafa ƙarancin homonin leptin da ghrelin (,).

Ana ba da rahoton kwanakin ƙananan carb don canza jiki zuwa tsarin makamashi mai yawan gaske, wanda zai iya inganta sassauƙar rayuwa da ikon jiki don ƙonawa mai kamar mai a cikin dogon lokaci (, 13).

Wani babban abin hawan keken keke shine magudi na insulin ().

Kwanan kwanakin ƙananan carb da ƙaddamar da carbs a kusa da motsa jiki na iya haɓaka ƙwarewar insulin, alama mai mahimmanci ga lafiyar ().

A ka'idar, wannan tsarin zai kara fa'idodin da carbohydrates ke bayarwa.

Kodayake hanyoyin da ke bayan keken keke suna tallafawa amfani da shi, yakamata a fassara shi da taka tsantsan saboda rashin bincike kai tsaye kan tsarin.

Tsarin da aka gabatar na keken keke shine kara girman amfanin carbohydrates da koyar da jiki kona kitse a matsayin mai. Duk da yake wannan yana da ma'ana a ka'idar, ana buƙatar ƙarin bincike kai tsaye.

Shin Keken Keken Carb Zai Taimaka Maka Rage Nauyi?

Tsarin da ke tattare da keken keke yana nuna cewa zai iya zama mai amfani ga asarar nauyi.

A ka'idar, hawan keke yana iya taimaka muku don ci gaba da motsa jiki yayin samar muku da fa'idodi iri ɗaya kamar cin abinci mara ƙarancin abinci.

Kamar kowane abinci, babban abin da ke haifar da asarar nauyi shine ƙarancin kalori, kamar yadda cin abinci ƙasa da jikinka ya ƙone tsawon lokaci ().

Idan aka aiwatar da abincin keken keke tare da rashi calorie, to da alama zaku rasa nauyi.

Koyaya, mafi rikitarwa yanayinta na iya haifar da lamuran riko da rikicewa ga masu farawa.

Sabanin haka, mutane da yawa na iya jin daɗin sassauƙar keke. Wannan zai iya inganta haɓaka da nasarar dogon lokaci ga wasu mutane.

Hawan keke na carbi na iya taimaka maka ka rasa nauyi muddin ka kiyaye ragowar kalori. Cin yalwar furotin na iya zama fa'ida.

Kekewa a Carb don Ci gaban Muscle da Wasannin Wasanni

Mutane da yawa sunyi imanin cewa keken keke yana iya zama mai amfani don samun tsoka da aikin jiki.

Lokaci na babban-carb na yau da kullun da cin abincin carb na iya taimakawa inganta aikin ().

Hakanan carbs da ke kusa da motsa jiki na iya taimakawa tare da dawowa, isar da abinci da haɓakar glycogen (,).

Wannan na iya inganta ci gaban tsoka. Koyaya, wasu bincike suna nuna cewa ba'a buƙatar carbs don gina tsoka idan cin furotin ya isa ().

Duk da yake waɗannan hanyoyin suna da ma'ana a ka'idar, ana buƙatar yin bincike kai tsaye don kwatanta keken keke a cikin sauran abincin don samar da amsar tushen shaida.

Hanyoyin da ke tattare da keken keke suna ba da shawarar zai iya taimaka muku inganta aikin. Koyaya, ana buƙatar ƙarin bincike.

Shin Hawan Keken Carb Yana Da Wasu Fa'idodi?

Kamar yadda aka riga aka ambata, keken keke yana da damar samar da wasu fa'idodin da sauran abincin ba zai iya ba.

Ta hanyar samun lokaci mai ƙanƙanci da babba, zaka iya samun yawancin fa'idodi da wadatar abincin ke bayarwa, ba tare da wasu ƙyamar ba.

Fa'idodin lokutan ƙananan carb na iya haɗawa da ƙwarewar insulin mafi kyau, ƙara ƙona mai, ingantaccen cholesterol da haɓaka ƙoshin lafiya (13,,,).

Hakanan yawancin abubuwanda ake amfani dasu suna iya samun sakamako mai kyau akan hormones yayin cin abinci, gami da hormones na thyroid, testosterone da leptin (,).

Waɗannan dalilai na iya taka muhimmiyar rawa a cikin nasarar cin abinci na dogon lokaci, tun da hormones suna da mahimmiyar rawa cikin yunwa, motsa jiki da aikin motsa jiki ().

Lokaci mara nauyi yana iya samar da fa'idodi da yawa na kiwon lafiya, kuma yawancin kayan masarufi na iya haifar da sakamako mai kyau akan homononka.

Yadda ake yin keken Carb

Akwai bambance-bambancen da yawa game da keken keke, gami da sauye-sauye na yau da kullun ko tsawon lokaci na hawan keke da ƙananan.

Anan ga mako mai zuwa inda zaku tsara abubuwan cin abincin ku a kullun:

Ko da ma fiye da yadda ake cin abinci na yau da kullun, keken motsa jiki yana iya ɗauka da kyau da daidaitawa a kan hanya.

Gwaji tare da adadin kwanakin babban-carb a kowane mako, da kuma adadin carbi a kowace rana. Nemi hanya mafi kyau don salon rayuwar ku, aikin motsa jiki da burin ku.

Idan kun fi son abinci mara ƙanƙara, zaku iya ƙara keken motsa jiki a wasu lokuta a cikin sigar da ake ci. Anan akwai wasu ƙananan tsare-tsaren ƙananan carb tare da wasu manyan tubalan-lokaci-lokaci:

Kamar yadda teburin ke nunawa, zaku iya sake kowane mako ko kuma kuyi dogon lokaci, kamar su mai makon ƙarami na sati 4, tare da sake sati 1.

Hakanan zaku lura da adadin carbs a kowace rana na iya bambanta sosai - wannan ya dogara da matakin aiki, yawan tsoka da haƙuri da carbohydrate.

Anan wasan da ke horar da awanni 3 a rana ko kuma mai ginin 250 lb na iya buƙatar iyakar ta sama (ko ma fiye da haka), alhali kuwa mutum na al'ada na iya buƙatar fansa kan 150-200g.

A ƙarshe, waɗannan misalan shawarwari ne kawai. Babu tabbataccen tsari ko rabo don keken keke kuma yakamata ku daidaita kuyi gwaji dashi da kanku.

Akwai zaɓuɓɓuka da yawa don keken keke, daga canje-canje na yau da kullun zuwa rarar kowane wata. Gwaji don gano abin da ya fi dacewa a gare ku da burin ku.

Misali Tsarin Hawan Keke Carb

Anan akwai samfuran abinci guda uku don ƙananan-, matsakaici- da manyan kwanaki.

Babban-Carb Day

• Karin kumallo: 3 dafaffen kwai, 3 yanka Ezekiel (ko iri 7 / hatsi) burodi, tumatir, naman kaza da kwano na gefe na gayayyun 'ya'yan itace (60 g carbs).
• Abincin rana: 6 oz dankalin turawa mai zaki, 6 oz mara nama ko kifi, gauraye kayan lambu (carbin carbi 45 g).
• Pre-Motsa jiki: 1 hidiman hatsi, madarar almond, kofin kofin 'ya'yan itace 1, furotin whey scoop 1 (carbi 50 g).
• Abincin dare: 1 shinkafa mai cikakken nama, kaza 6 oz mara lafiyan, miya mai tumatir a gida, wake bautar koda 1, hade da kayan lambu (70 g carbs).

Ranar Matsakaici

• Karin kumallo: Yogurt mai cike da ciyawa mai ciyawa, kofi 1 gauraye da 'ya'yan itace, stevia, hadin cokali iri guda (25 g carbs).
• Abincin rana: Salatin kaza 6 oz tare da dankali 4 oz da dankali (25 g carbs).
• Pre-Motsa jiki: Ayaba 1 tare da raunin furotin na whey (30 g carbs).
• Abincin dare: 1 bautar dankalin turawa mai dan zafi, naman sa oz 6, bawon tumatir na gida, wake bawon koda 1, gauraye kayan lambu (40 g carbs).

Lowananan Carb Day

• Karin kumallo: 3 qwai tare da naman alade guda 3 da kayan lambu da aka haɗu (10 g carbs).
• Abincin rana: 6 oz salamon salmon tare da man zaitun cokali 1 (10 g carbs).
• Abun ciye-ciye: 1 oz gauraya kwayoyi tare da yanka guda 1 na turkey (10 g carbs).
• Abincin dare: 6 oz steak, rabin avocado, gauraye kayan lambu (16 g carbs).

Nagari Tushen Abincin Carbohydrate

Yakamata a guji wasu sinadarin carbohydrates, saidai a lokuta na musamman ko na wani lokaci.

Sabanin haka, akwai wadatattun ingantattun hanyoyin sitati waɗanda suke da daɗi da cike cike da fiber mai amfani, bitamin da kuma ma'adanai.

Lokacin shirya kwanakin kwanakinku masu girma, kada kuyi amfani da shi azaman uzuri don ƙwanƙwasawa mai ƙwanƙwasa. Madadin haka, mai da hankali kan waɗannan zaɓin na ƙoshin lafiya.

Shawarar "Kyakkyawan" Carbs:

• Dukan hatsi: Hatsin da ba a canza shi ba yana da cikakkiyar lafiya kuma yana da alaƙa da fa'idodin kiwon lafiya da yawa. Tushen sun hada da: shinkafar ruwan kasa, hatsi da quinoa.
• Kayan lambu: Kowane kayan lambu yana da nau'ikan bitamin da na ma'adinai daban, ku ci launuka iri-iri don samun daidaito mai kyau.
• 'Ya'yan itacen da ba a sarrafa su ba: Kamar yadda yake da kayan lambu, kowane fruita fruitan itace banbanci ne, musamman kayan marmari tare da babban abun ciki na antioxidant da ƙananan kayan glycemic.
• Legumes: Babban zaɓi na jinkirin narkewar abinci mai ƙwanƙwasa, waɗanda ke cike da zare da ma'adinai. Kawai ka tabbata ka shirya su yadda ya kamata.
• Tubers: Dankali, dankalin hausa, da sauransu.

Kwanakin-carb ba hujja ba ne don cin abinci akan tarkacen abinci. Madadin haka, ku ci mafi yawan lafiyayyun hanyoyin abinci.

Takaitawa

Hawan keke a carbi na iya zama kayan aiki mai amfani ga waɗanda ke ƙoƙarin inganta abincin su, motsa jiki da lafiyar su.

Abubuwan da ke tattare da keken keke yana tallafawa ta hanyar bincike. Koyaya, babu wani bincike na kai tsaye da yayi bincike akan cin abincin keken keke mai dogon lokaci.

Maimakon cin abinci mai ƙarancin ƙarfi ko babba, daidaitawa tsakanin su biyu na iya zama mai fa'ida daga hangen nesa da tunanin mutum.

Idan kuna amfani da keken motsa jiki don asarar mai, tabbatar da cewa cin abincinku na gina jiki ya wadatar kuma kuna kiyaye ƙarancin kalori.

Koyaushe gwada tare da ladabi da adadin carbohydrates don samun mafi dacewa da kai.