-Ananan-Carb / Kayan Abinci da Ayyukan Motsa Jiki

Wadatacce

• Menene Abincin-Carb da Kayan Abinci?
• Etsananan-Carb Abincin da andaddamar Fat
• -Ananan-Carb Abincin da Glycogen Muscle
• Etsananan-Carb Abinci da Ayyukan Haƙuri
• Ta yaya Carbs ke Shafar Ci gaban Muscle
• Nazarin kan Abincin Kananan Carb don 'Yan wasa
• Shin Akwai Additionalarin Fa'idodi ga 'Yan wasa?
• Dauki Sakon Gida

Ananan-carb da abincin ketogenic suna da mashahuri sosai.

Waɗannan abincin sun daɗe suna aiki, kuma suna kamanceceniya da abincin paleolithic ().

Bincike ya nuna cewa ƙananan abincin-carb na iya taimaka muku rage nauyi da haɓaka alamomin kiwon lafiya daban-daban ().

Koyaya, hujjoji akan haɓakar tsoka, ƙarfi da aiki sun haɗu (,,).

Wannan labarin yana duban cikakkun bayanai game da abinci mai ƙarancin carb / ketogenic da aikin jiki.

Menene Abincin-Carb da Kayan Abinci?

Sharuɗɗan tsarin cin abinci mai ƙananan-carb sun bambanta tsakanin karatu da hukumomi.A cikin bincike, ƙananan carb yawanci ana rarraba shi azaman ƙasa da 30% na adadin kuzari daga carbs (,).

Yawancin abinci mai ƙarancin matsakaici ya ƙunshi giram 50-150 na carbs a kowace rana, yawan adadin furotin da ƙoshin mai-zuwa-mai-mai-mai-yawa.

Amma duk da haka ga wasu 'yan wasa, "low-carb" na iya ma'ana sama da gram 200 na carbs kowace rana.

Sabanin haka, ingantaccen tsarin abinci na ketogenic yafi ƙuntatawa, yawanci yana ƙunshe da gram 30-50 kawai na carbs a kowace rana, haɗe shi da yawan mai mai ƙwarai ().

Wannan ƙarancin cin abincin yana taimaka muku wajen samun kwarin guiwa, tsari ne wanda ketones da mai ke zama tushen tushen ƙarfin jiki da ƙwaƙwalwa.

Akwai nau'ikan da yawa na abincin mai gina jiki, gami da:

• Daidaitaccen abincin ketogenic: Wannan ƙarancin carbi ne, matsakaici-furotin, abinci mai mai mai mai mai yawa. Yawanci ya ƙunshi 75% mai, furotin 20% da 5% carbs ().
• Abincin ketogenic na Cyclical: Wannan abincin ya ƙunshi lokutan sake dawo da mafi girma-carb, kamar su kwanaki 5 na ketogenic da kuma biyun kwanaki masu yawa.
• Abincin abincin ketogenic Wannan abincin yana ba ku damar ƙara carbs, yawanci kusan lokacin motsa jiki ko motsa jiki.

Shafin keɓaɓɓen keɓaɓɓun yana nuna haɓakar haɓakar gina jiki na ƙarancin mai mai ƙarancin yamma, tsarin cin abinci mai ƙananan-carb da irin abincin ketogenic:

A yawancin yawancin abinci mai ƙarancin-ƙashi da na ketogenic, mutane suna ƙuntata tushen abinci kamar hatsi, shinkafa, wake, dankali, zaƙi, hatsi da wasu fruitsa fruitsan itace.

Wata hanyar da za a bi ita ce keken motsa jiki, inda lokuta masu yawa ko raye-raye ana haɗa su a kai a kai a cikin ƙaramin carb ko abinci mai gina jiki.

A low-carb rage cin abinci yawanci kunshi mafi girma gina jiki ci tare da kasa da 30% na adadin kuzari daga carbs. Abubuwan abinci na Ketogenic suna da ƙiba sosai, matsakaici a cikin furotin kuma kusan babu carbi.

Etsananan-Carb Abincin da andaddamar Fat

A lokacin cin abinci mara nauyi ko abinci mai gina jiki, jiki ya zama mai amfani sosai wajen amfani da mai a matsayin mai, aikin da aka sani da daidaitawar mai. Rage raguwa a cikin ƙwayoyin cuta yana haifar da hauhawar ketones, waɗanda ake samarwa a cikin hanta daga ƙwayoyin mai ().

Ketones na iya samar da kuzari a cikin rashi carbi, yayin tsawaita azumi, yayin dogon motsa jiki ko kuma ga mutanen da ke da ciwon sukari na 1 na musamman (,,).

Koda kwakwalwa na iya samun wani bangare na hura wuta ta ketones ().

Ragowar kuzarin ana bayar dashi ne ta hanyar gluconeogenesis, wani tsari ne inda jiki ke farfasa kitse da sunadarai, ya mai da su cikin carbs (glucose) ().

Abincin Ketogenic da ketones suna da kyawawan abubuwa masu amfani. Har ila yau ana amfani dasu don magance ciwon sukari, cututtukan jijiyoyi, ciwon daji da abubuwan haɗari ga cututtukan zuciya da na numfashi (,,).

Karbar kitse akan abincin ketogenic na iya zama mai iko sosai. Studyaya daga cikin binciken da aka yi kwanan nan a cikin 'yan wasa masu ƙarfin jimrewa sun gano cewa ƙungiyar ketogenic ta ƙone Yawan kitse sau 2.3 a cikin zaman motsa jiki na awanni 3 ().

Duk da haka kodayake ƙananan-carb da kayan abinci na ketogenic suna ba da fa'idodi ga lafiyar jiki, akwai tattaunawa mai gudana game da yadda waɗannan abincin ke shafar aikin motsa jiki (,).

Idan babu carbi, jikinku yana ƙona kitse don kuzari. Wannan yana faruwa ne ta hanyar haɓakar mai mai yawa da kuma samar da kitone.

-Ananan-Carb Abincin da Glycogen Muscle

Bsasassun abinci sun kasu zuwa gulukos, wanda ke juya zuwa jini na jini kuma yana ba da babban mai don motsa jiki mai matsakaici da ƙarfi ().

Shekaru da dama, bincike ya nuna akai-akai cewa cin carbi na iya taimakawa tare da motsa jiki, musamman motsa jiki ().

Abun takaici, jikin mutum zai iya adana isasshen carbi (glycogen) kawai na awanni 2 na motsa jiki. Bayan wannan lokacin, gajiya, gajiya da rage ƙarfin jimrewa na iya faruwa. An san wannan da "buga bango" ko "bonking" (,,).

Don magance wannan, yawancin 'yan wasa masu jimiri yanzu suna cin abinci mai yawan gaske, "karbbe sama" ranar da za a fara tsere kuma suna cin abincin carb ko abinci yayin motsa jiki.

Koyaya, abinci mai ƙarancin carb ba ya ƙunshe da carbi mai yawa, sabili da haka basa taimakawa inganta abubuwan ajiyar glycogen da ke cikin tsokoki.

Carbs da aka adana suna ba da ingantaccen tushen makamashi don motsa jiki na tsawon awanni 2. Bayan wannan lokaci, yawan kuzari da ƙarfin jimrewa yawanci suna raguwa.

Etsananan-Carb Abinci da Ayyukan Haƙuri

An gudanar da bincike kan amfani da mai a matsayin mai a wasan motsa jiki ().

Yayin motsa jiki, kitse yana samarda karin kuzari a kankancin karfi kuma carbs yana samarda karin kuzari a mafi karfi.

Wannan an san shi da "tasirin ketare," wanda aka kwatanta a ƙasa ():

Tushen hoto: Kimiyyar Wasanni.

Kwanan nan, masu bincike suna son ganin idan cin abincin ƙananan-carb zai iya canza wannan tasirin (,).

Nazarin su ya gano cewa 'yan wasan ketogenic sun kona kitse mafi yawa har zuwa 70% na yawan karfi, da kashi 55% kacal a cikin manyan' yan wasan. A zahiri, 'yan wasan ketogenic a cikin wannan binciken sun ƙone kitse mai yawa taba rubuta a cikin tsarin bincike ().

Duk da haka duk da wannan kyakkyawan binciken, mai na iya kasa samar da kuzari cikin sauri don biyan buƙatun tsokoki na fitattun 'yan wasa (,,).

Sabili da haka, ana buƙatar ƙarin bincike a cikin yawan 'yan wasa kafin a ba da cikakken shawarwari.

Koyaya, nazarin ya gano cewa ƙananan abincin-carb na iya taimakawa hana gajiya yayin motsa jiki mai tsawo. Hakanan suna iya taimaka maka rashin kitse da haɓaka lafiya, ba tare da yin lahani ba cikin ƙarfin motsa jiki mai ƙarfi (,,).

Bugu da ƙari, waɗannan abincin zasu iya koyar da jikin ku don ƙona kitse mai yawa, wanda zai iya taimaka muku adana glycogen na tsoka yayin motsa jiki ().

Abincin mai ƙananan-carb yana iya zama daidai ga yawancin mutane da ke motsa jiki a cikin ƙananan-zuwa-matsakaici ƙarfi. Koyaya, ana buƙatar ƙarin bincike don manyan 'yan wasa.

Ta yaya Carbs ke Shafar Ci gaban Muscle

Ya zuwa yanzu, babu wani bincike da ya nuna cewa ƙananan carb ko kayan abinci na ketogenic sun fi kyau don ƙarfi, ƙarfi ko wasanni masu ƙarfi.

Wannan saboda carbs suna taimakawa ci gaban tsoka da motsa jiki mai ƙarfi ta hanyoyi da yawa:

• Inganta farfadowa: Carbs na iya taimakawa tare da dawowa bayan motsa jiki ().
• Samar da insulin: Hakanan Carbs suna samar da insulin, wanda ke taimakawa wajen isar da abinci da sha ().
• Samar da mai: Carbs suna taka muhimmiyar rawa a cikin tsarin makamashi na anaerobic da ATP, waɗanda sune asalin tushen mai don motsa jiki mai ƙarfi ().
• Rage fashewar tsoka: Carbs da insulin suna taimakawa rage raunin tsoka, wanda zai iya inganta ma'aunin furotin (,).
• Inganta ƙananan hanyoyi: Hakanan carbs suna haɓaka ƙarancin jijiyoyin jiki, juriya ga gajiya da mai da hankali ga tunani yayin motsa jiki ().

Koyaya, wannan ba yana nufin abincinku dole ne ya zama mai ɗumbin yawa a carbs ba, kamar irin abincin Yammacin Turai. Matsakaicin matsakaici ko abincin kekuna na motsa jiki na iya aiki sosai don yawancin wasanni ./p>

A zahiri, matsakaiciyar-carb, abincin mai ƙarancin furotin da alama yana da kyau don haɓakar tsoka da haɓakar jiki ga mutanen da ke da laushi da aiki ().

Carbs suna taka muhimmiyar rawa a cikin haɓakar tsoka da aikin motsa jiki mai ƙarfi. Babu wani bincike da ke nuna ƙananan abincin-carb don ya fi wannan.

Nazarin kan Abincin Kananan Carb don 'Yan wasa

Karatuttukan da yawa sun duba tasirin ƙananan abincin-carb akan aikin ƙarfin hali mai ƙarfi.

Koyaya, sun samar da sakamako mai gauraya.

Studyaya daga cikin binciken bai sami bambanci tsakanin ketogenic da high-carb ƙungiyoyi don tsananin ƙarfi mai saurin gudu ba.

Duk da haka ƙungiyar ketogenic ba ta gaji sosai ba yayin da ake yin keke mai ƙarfi, wanda mai yiwuwa ne saboda jiki ya yi amfani da mai mafi yawa don mai ().

Sauran nazarin sun nuna cewa mutanen da ke cin abinci mai ƙananan-carb na iya keɓance glycogen na tsoka kuma su yi amfani da kitse mai a matsayin mai, wanda zai iya zama da amfani ga wasannin motsa jiki ().

Koyaya, waɗannan binciken basu da mahimmanci ga 'yan wasan da ke yin atisaye mai ƙarfi ko motsa jiki na ƙasa da awanni 2.

Har ila yau, binciken ya haɗu a cikin ƙananan mutane, tare da wasu nazarin da ke nuna fa'idodi a cikin motsa jiki mai saurin motsa jiki, yayin da wasu ke nuna mummunan sakamako (,).

Wasu nazarin sun gano cewa amsawar mutum na iya bambanta kuma. Misali, wani binciken ya gano cewa wasu 'yan wasa sun sami kyakkyawan sakamako, yayin da wasu suka sami raguwa sosai ().

A halin yanzu, binciken bai nuna cewa karamin-carb ko abincin ketogenic na iya inganta wasan motsa jiki mai ƙarfi ba, idan aka kwatanta da abincin mai ƙanƙanci.

Duk da haka don motsa jiki mai ƙarancin ƙarfi, cin abinci mara ƙanƙara zai iya dacewa da tsarin cin abinci mai ɗorewa na al'ada kuma har ma yana taimaka muku amfani da mai mai azaman mai ().

Ananan-carb da abincin ketogenic ba su da amfani ga aikin motsa jiki mai ƙarfi. Koyaya, waɗannan abincin suna dacewa da babban abincin carb lokacin da ya dace da motsa jiki.

Shin Akwai Additionalarin Fa'idodi ga 'Yan wasa?

Aspectaya daga cikin fa'idodi masu amfani na ƙananan-carb ko abinci mai gina jiki shine cewa yana koyar da jiki don ƙona kitse a matsayin mai ().

Ga 'yan wasa masu jimiri, bincike ya nuna cewa wannan na iya taimakawa adana shagunan glycogen kuma ya hana ku "bugun bango" yayin ayyukan jimiri (,).

Wannan yana taimaka maka ka dogara da ƙananan ƙwayoyi a yayin tsere, wanda zai iya zama mahimmanci ga 'yan wasan da ke gwagwarmaya don narkewa da cinye carbs yayin motsa jiki. Hakanan yana iya zama da fa'ida yayin al'amuran jimrewa inda samun damar abinci ya iyakance ().

Bugu da ƙari, nazarin da yawa ya nuna cewa ƙananan carb da abinci na ketogenic na iya taimaka wa mutane su rasa nauyi kuma su inganta ƙoshin lafiya (,).

Rashin hasara na iya inganta kitsen ku zuwa yanayin tsoka, wanda yake da mahimmanci ga aikin motsa jiki, musamman a wasanni masu dogaro da nauyi (,).

Yin motsa jiki tare da ƙananan shagunan glycogen ya zama sanannen ƙwarewar horo, wanda aka sani da “horar da ƙananan, kuyi tsere” ().

Wannan na iya inganta yin amfani da mai, aikin mitochondria da enzyme, waɗanda ke da fa'ida ta fuskar lafiya da motsa jiki ().

A saboda wannan dalili, bin ƙarancin abinci mai ƙanƙanci na ɗan gajeren lokaci - kamar a lokacin “lokacin kashewa” - na iya taimakawa yin aiki na dogon lokaci da lafiya.

Ananan kayan abinci na iya zama da amfani ga wasu nau'ikan motsa jiki. Hakanan za'a iya amfani dasu ta hanyar dabara don inganta yanayin jiki da lafiya.

Dauki Sakon Gida

Ananan-carb ko abincin ketogenic na iya zama zaɓi mai kyau ga lafiyayyun mutane waɗanda galibi suna motsa jiki kuma suna ɗagawa don kasancewa cikin ƙoshin lafiya.

Koyaya, a halin yanzu babu tabbatacciyar hujja da ke nuna cewa suna haɓaka haɓaka kan kayan abinci mafi girma a cikin 'yan wasa.

Da aka faɗi haka, har yanzu binciken yana cikin ƙuruciya, kuma wasu sakamakon farko sun nuna cewa za su iya zama kyakkyawan zaɓi don motsa jiki mai ƙarancin ƙarfi ko motsa jiki mai ƙarfin gaske.

A ƙarshen rana, cin abincin carb ya kamata a dace da ku ɗaukacin mutum.