Shin Abincin Keto Low-Carb Ya Fi Kyau Ga 'Yan Wasan Jimiri?

Wadatacce

• Ajiye a kan electrolytes.
• Fara a cikin kashe-kakar ku.
• Gano abin da ke aiki a gare ku.
• Bita don

Kuna tsammanin ƴan gudun hijira masu tsalle-tsalle masu nisan mil 100+ a mako za su yi lodin taliya da jakunkuna don yin shiri don babban tseren. Amma adadin 'yan wasa masu jimiri suna yin akasin haka: bin tsarin abincin keto mai ƙarancin carb don ƙara yawan gudu.

"'Yan wasan jimiri da yawa sun sami nasara tare da abincin ketogenic saboda kitse yana ba da ƙarfi fiye da carbs," in ji Jennifer Silverman, MS, ƙwararren masanin abinci a Tone House a New York.

Ɗauki Nicole Kalogeropoulos da saurayi Zach Bitter, 'yan wasan Altra a halin yanzu suna horo don Gudun Ƙarfafa Jihohin Yammacin Yamma na mil 100. Ma'auratan suna bin tsarin keto mai ƙarancin carb mai wadataccen ƙwai, kifi, da kwayoyi. Abin mamaki kuma, sun ce rayuwa mai ƙarancin carb ta inganta aikinsu. (La'akari da abincin? Gwada wannan tsarin abincin keto don masu farawa.)

Kalogeropolous ya ce "Tun da na himmatu ga cin abinci mai kitse, na sami damar murmurewa cikin sauri, yana ba ni damar yin horo a matakin da ya dace." "Bugu da ƙari, ba na buƙatar ɗaukar abinci da yawa yayin tsere, kuma ina da ƙarancin lamuran ciki fiye da yadda na yi a kan abincin carb mafi girma."

Amma jira, shin 'yan wasan juriya ba yakamata suyi lodin taliya kafin babban tsere ba, sannan su sha wahala ta hanyar gels makamashi mai sukari kowane mil mil don ci gaba da kuzari?

A bayyane yake, kawai idan jikin ku ya makale a cikin yanayin da ya dogara da sukari. Jeff Volek, Ph.D., RD, farfesa ne na kimiyyar ɗan adam a Jami'ar Jihar Ohio wanda karatu ketosis sosai. Kuma tunda shagunan sukari na jikin ku na iya ƙona ku kawai cikin awanni biyu na motsa jiki mai ƙarfi, kuna makale ci gaba da cinye carbs don ƙarfafa ƙarfin ku, in ji shi.

Karya wannan sake zagayowar, kuma jikin ku zai yi amfani da kitse-mafi ingantaccen tushen makamashi-a matsayin mai maimakon haka, wanda yakamata a fassara a fassara zuwa ƙarancin dogaro da gels da tauna yayin tseren jimiri, kuma mai yiwuwa Kara makamashi. (PS Ga jagorar farawa-zuwa-ƙarshe don ƙara kuzari don rabin marathon.)

Ko da mafi kyau, ketosis zai iya taimaka muku guji buga "bango" mai ban tsoro zuwa ƙarshen tafiya mai nisa ko hawan keke. Wancan saboda ketones na jini, waɗanda ke haɓaka kwakwalwar ku kamar yadda jikin ku ke, ba sa raguwa sosai a cikin kwakwalwa kamar yadda glucose yake yi, don haka matakan kuzarin ku da yanayin ku sun kasance da ƙarfi sosai. "An nuna cewa ketones suna ba da kariya ta ban mamaki daga alamu da alamun ƙarancin sukari," in ji Volek.

Abin haushi ya ga wannan a aikace yayin tsere da tsere. Ya fara bin abincin Atkins mai ƙarancin carb a cikin 2011, kuma kodayake ya ɗan ji rauni a farkon (wannan al'ada ce yayin da jikin ku ya daidaita yin amfani da mai a matsayin sabon tushen kuzarin sa), baya buƙatar yin mai da yawa yayin abubuwan da ke faruwa. -duk da haka yana jin daɗi. "Ina yin ƙarancin mai don matakin makamashi iri ɗaya, in warke da sauri, kuma in yi bacci mai inganci," in ji shi. (Dubi kuma: Na gwada Abincin Keto kuma Na Rasa Nauyi fiye da yadda nake tsammani)

Yana jin rashin fahimta tunda an gaya muku cewa carbs shine komai idan ana maganar juriya-amma wannan shawarar da ta daɗe tana dogara ne akan ƙayyadaddun bincike. Kamar yadda Volek yayi bayani a cikin wani Jaridar Turai ta Kimiyyar Wasanni bita, binciken binciken wuri-wuri guda ɗaya ne kawai aka yi akan batun, kuma bai nuna fa'idar aiki ba don ɗora akan carbs wanda ke kaiwa ga taron jimrewa.

Wannan ya ce, akwai wasu abubuwa da za ku yi la'akari kafin ɗaukar abincin keto don marathon ku na gaba. Bincika abubuwan da za ku sani game da motsa jiki akan abincin keto, kuma ku kula da waɗannan ƙa'idodin ƙananan carb kafin ku gwada shi da kanku.

Ajiye a kan electrolytes.

"Jikin da ya daidaita kitse yana son zubar da gishiri mai yawa," in ji Volek. Don haɓaka yawan ku na sodium, yana ba da shawarar cinye kofuna biyu na broth a kowace rana kuma tabbatar da cewa ba ku zaɓi nau'ikan abinci ba-sodium, kamar kwayoyi. Har ila yau, mai ɗaci yana ɗaukar abubuwan kari na lantarki yayin ultras. (Ƙari: Yadda Za A Kasance Cikin Jiki Lokacin Horar da Ƙarfafa Ƙarfafawa)

Fara a cikin kashe-kakar ku.

Kada ku canza abubuwa daidai kafin tsere. "Tsarin daidaitawar keto yana canza yadda ƙwayoyinku ke amfani da man fetur - kuma yana ɗaukar lokaci," in ji Volek. Wannan yana nufin zaku iya lura da nutsewa a cikin makwanni biyu na farko, saboda jikin ku ya zama ƙasa da dogaro da carbs. Amma yakamata ku fara jin daɗi cikin wata ɗaya yayin da jikin ku ke daidaitawa.

Gano abin da ke aiki a gare ku.

"Kamar yadda dukkan mu ba za mu sami sakamako iri ɗaya ba daga motsa jiki, ba shi yiwuwa a yi cikakken bayani game da abin da tsarin cin abinci zai amfani kowa," in ji Silverman.

Ko da Kalogeropolous da Bitter suna da hanyoyi daban -daban don manufa ɗaya: Mai ɗaci yana kula da matakan ketone tare da tsinken jini kuma yana bin shirin da ya kira "ci gaba da cin carb dangane da salon rayuwa." Yana kusan kawar da carbohydrates a lokacin da yake murmurewa ko horarwa a hankali, sannan ya bi tsarin abinci na kusan kashi 10 cikin 100 na carbohydrates lokacin horo a mafi girman girma, da kashi 20 zuwa 30 lokacin horo a mafi girman girma da ƙarfinsa. (Ƙara koyo game da hawan keke.)

Kalogeropoulos ya ɗan sassauƙa. "Ina cin abinci mai ƙarancin kalori, amma ba koyaushe na kasance cikin tsari ba tunda na yi tafiye-tafiye da yawa don aiki," in ji ta. "Bin takamaiman tsari ba shi da mahimmanci fiye da kula da yadda nake ji."

Bita don