Gaskiya Game da Abincin Ƙananan Carb

Wadatacce

• Zai Iya Inganta Lafiyar ku?
• Amma Shin Abincin Atkins Zai Iya Taimaka muku Rage nauyi?
• Ya kamata ku gwada Abincin?
• Yadda Ake Samun Kitse Kashi 50, Carbs Kashi 25, Protein Kashi 25
• Bita don

Tsawon shekaru, an ce mu ji tsoron kitse. Cika farantin ku tare da kalmar F an ga shi azaman tikiti mai saurin zuwa cututtukan zuciya. Abincin mai ƙarancin carb (ko abincin LCHF a takaice), wanda kuma zai iya tafiya da sunan alamar cin abinci na Atkins, ana yi masa ba'a don haifar da babban cholesterol ta hanyar ba wa mutane lasisin yin kwalliya kan lalata jajayen nama da cuku mai kitse. A halin yanzu, hawan-carbohydrate ya zama addini don jure wa 'yan wasa da fatan guje wa bugun bangon da ake tsoro.

Sa'an nan, al'amuran sun fara canzawa. An yi watsi da sukar cin abincin Atkins: Shahararren masanin kimiyyar ya ba da shawarar cewa rage cin abinci mai ƙarancin carb wanda ke da ƙoshin mai a zahiri ya inganta HDL, ko "mai kyau" cholesterol, kuma bai cutar da LDL ba, ko "mara kyau" cholesterol. Kuma a cikin '80s, Stephen Phinney-mai binciken likitan MIT-ya lura cewa lissafin carb-loading kawai bai ƙara ba. Jikunanmu kawai suna da kantin sayar da glycogen mai iyaka, ko man da ke cikin tsokar ku, kusan adadin kuzari 2,500 na carbs a ajiye a kowane lokaci-kuma wannan na iya raguwa cikin sauri akan dogon gudu. Amma jikinmu yana da kimanin adadin kuzari 50,000 na kitse da aka adana-wani wuri mai zurfi don cirewa daga ciki. Phinney ya yi mamakin ko 'yan wasa za su iya horar da jikinsu don ƙona kitse maimakon carbohydrates. Jikin ku a zahiri yana ƙone ƙwayoyin carbohydrates don ci gaba da motsin tsokoki - kuma carbs sune mafi saurin nau'in mai don canzawa zuwa kuzari. Amma "tunanin glycogen a matsayin iskar gas a cikin tankin mota," in ji Pam Bede, R.D., masanin abinci na wasanni na Abbott's EAS Sports Nutrition. Lokacin da wannan gas ya yi ƙasa, kuna buƙatar ƙara mai, wanda shine inda gels da GUs ke shigowa.Idan jikinka zai iya ƙone mai, Phinney ya yi tunani, za ku iya yin tsayi da yawa kafin man fetur. (Gwada waɗannan 6 Duk-Natural, Abinci masu ƙarfafawa don Horar da Jimiri.)

Don haka Phinney ya sanya ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun masu keke a kan rage cin abinci mai ƙarancin carb don gwada shi- tilastawa jikinsu shiga cikin shagunan mai. Yayin da yawancin karatu suka nuna cewa abincin LCHF yana haifar da kasa kololuwar iko da VO2 max-ma'ana fiye ko žasa yana sa ku sannu a hankali-ya gano cewa masu keken haƙiƙa sun yi daidai da hawan sa'o'i biyu da rabi lokacin da suka ci abinci mai ƙarancin carbohydrate da mai mai yawa kamar lokacin da suka ci na gargajiya. horo abinci. (Duba waɗannan Nasihun Biking 31 daga Elite Female Cyclists.)

Daga cikin wannan, an haifi abincin mai ƙarancin carb. Menene? Tare da ingantaccen tsarin abinci, kuna ɗaukar kusan kashi 50 na adadin kuzari daga mai mai lafiya, 25 daga carbohydrates, da 25 daga furotin, in ji Bede. (Shawarwarin gwamnati na yanzu, don kwatantawa, shine 30 % na adadin kuzari daga mai, 50 zuwa 60 bisa dari daga carbs, da 10 zuwa 20 daga furotin.)

Matsalar? Samfurin Phinney ba cikakke ba ne: Lokacin da ya gwada ƙarfin tseren keke a kan abincin LCHF, ya lura 'yan wasan da ke da kitse sun shiga cikin sannu a hankali fiye da na al'ada. Saurin ci gaba wasu shekaru 40, ko da yake, da masu cin lambar yabo kamar su Simon Whitfield da Ben Greenfield sun yi watsi da cocin carbs don neman abinci mai kitse a maimakon haka. Kim Kardashian ta shahara ta bi abincin Atkins don zubar da nauyin jaririnta. Melissa McCarthy ta danganta asarar nauyi mai nauyin kilo 45 mai ban sha'awa ga tsarin cin abinci iri ɗaya. (Dubi 10 Abincin Abincin da ba a manta da shi ba a cikin Shekaru.)

Amma tare da gaurayawan bincike da ruɗar shaidar shaidar taurari-shin abincin yana aiki? Kuma, ƙari ga haka, yana da lafiya?

Zai Iya Inganta Lafiyar ku?

Tasirin ƙananan-carb, abinci mai mai mai yawa akan wasan motsa jiki an duba shi a cikin ɗimbin karatu tun farkon gwajin Phinney. Kuma idan ya zo ga babban gudu, Bede ya ce yana da ma'ana dalilin da yasa LCHF zai rage ku: "Carbs hanya ce mai inganci don ƙona mai, don haka idan kuna gudu da sauri kuma kuna buƙatar makamashin nan da nan, carbohydrates za su kasance. zama mafi kyawun tushen mai, ”in ji Bede. Domin yana ɗaukar lokaci mai tsawo kafin jikinka ya sami damar samun kuzari a cikin mai, ba za ku iya yin aiki da sauri ba.

Idan kuna mai da hankali kan nisa kuma ba saurin ba, kodayake, kar a rubuta LCHF da wuri. A zahiri yana taimakawa tare da wannan lokacin kowane mai gudu yana jin tsoro: buga bango. "A cikin 'yan wasa masu juriya, daidaitawa kamar yadda zai yiwu don amfani da mai zai iya taimakawa wadanda ke fama da bonking. Zai iya taimakawa jinkirta wannan gagarumin farawa na gajiya, wanda yake da kyau saboda yana sa dan wasa ya dogara da ƙananan ƙwayoyin carbohydrate ko carbohydrates mai ruwa-kuma don tafiya da sauri tsawon lokaci, "in ji Georgie Fear, RD, marubucin Jingina Dabi'u Don Rage Nauyin Rayuwa. Wani ƙarin kari: Za ku guje wa tasirin sakamako na yau da kullun na ciwon ciki daga gels na tsere da GUs. (Gross! Ka guji waɗannan Abinci guda 20 waɗanda zasu iya lalata aikin motsa jiki kuma.)

Amma kamar yawancin binciken LCHF, shaidar kimiyya ta gauraye-har yanzu yanki ne da ba a yi bincike ba. Ana tsammanin mafi kyawun binciken har zuwa yau zai fito daga baya a wannan shekara daga Jeff Volek, Ph.D., R.D., a Jami'ar Jihar Ohio, na biyu mafi ƙwararren mai bincike kan batun kusa da Phinney.

Bayan binciken, akwai kuma ɗimbin ɗumbin ɗumbin 'yan wasan ƙwallon ƙafa da ƙwararrun 'yan tsere waɗanda ke danganta nasarar da suka samu da tsalle kan bandwagon mai mai mai kitse. Kocin motsa jiki Ben Greenfield ya gama 2013 Ironman Canada a cikin ƙasa da sa'o'i 10 yayin da yake cinye kusan babu carbs, yayin da ɗan tseren tsere Timothy Olson ya kafa rikodin don saurin kammala kwas na mil 100 na Yammacin Jihohin kan abincin LCHF. "'Yan wasan da nake aiki tare da su sun ce da zarar sun saba cin abinci, sun ji daɗi fiye da yadda suke da su a baya, aikinsu zai iya zama mafi kyau-amma ba shakka ba ya da kyau-kuma ba su da sha'awar sukari ko yanayin yanayi kamar lokacin da suke. ƙoƙarin yin mai da carbs," in ji Bede. (Shin kun saba? Har sai kun fara tsarin rage cin abinci mai yawan kitse, gwada waɗannan Abinci guda 6 don gyara yanayin ku.)

Ko yana inganta aiki, ko yana koyar da jikin ku don cirewa daga ajiyar mai-wanda zaku iya yi ta hanyar sauyawa zuwa abinci kawai-yana ba da ingantacciyar daidaiton sukari na jini, tsoro ya ƙara. Wannan yana taimakawa hana hypoglycemia, ko ƙarancin sukari na jini (wanda shine dalilin da yasa Hyvon Ngetich ya rushe kuma ya zama sanannen-yanzu ya yi rarrafe a ƙarshen Marathon na Austin na wannan shekara).

LCHF ya kuma taimaka wa 'yan wasa masu ƙarfi su rasa kitsen su ba tare da ɓata ƙarfin su ko ƙarfin su ba, sun sami sabon binciken a Ra'ayoyin Motsa Jiki da Wasanni. Wannan yana nufin cewa yayin da mutane ba su ga nasarorin da aka samu ba, wasan kwaikwayon bai sha wahala ba - kuma sun rasa nauyi, Bede ya bayyana.

Amma Shin Abincin Atkins Zai Iya Taimaka muku Rage nauyi?

Yayin da sanannen kusurwar asarar nauyi yanzu ya ɗan sami ƙarin ilimin kimiyya godiya ga masu binciken abinci mai sha’awa, har yanzu ba a sami shaidu masu ƙarfi a kowane bangare ba. Amma yawancin binciken da aka yi kan asarar nauyi da rage cin abinci mai yawan kitse ya kasance yana goyon bayansa.

A ka'idar, yana da ma'ana cewa za ku rasa nauyi: "Carbohydrates suna jawo ruwa, don haka wani ɓangare na asarar nauyi na farko shine zubar da shaguna," in ji Bede. "Mafi mahimmanci, ko da yake, mai yana da matukar gamsarwa. Duk da yake yana da karin adadin kuzari a kowace gram fiye da carbohydrate, za ku iya cin abinci sosai kafin ku kasance mai kama da furotin." Tare da carbs, zaku iya gama wannan jakar ta pretzels ba tare da ma'ana ba. Idan kana nisantar ingantaccen carbohydrates, kana kuma guje wa sha'awar ƙarin abinci mara kyau waɗanda bincike ya nuna suna haifar da su.

A binciken bara a cikin Annals na Magungunan Ciki sanya daya daga cikin mafi tabbatacce lokuta tukuna: Masu bincike gano cewa maza da mata da suka sauya sheka zuwa wani low-carb rage cin abinci rasa 14 fam bayan daya shekara-takwas fam fiye da wadanda suka iyakance su mai amfani a maimakon. Ƙungiyar mai yawan kitse kuma ta kula da ƙarin tsoka, ta gyara kitsen jiki, kuma ta ƙara yawan furotin ɗin su fiye da takwarorinsu masu nauyi. Wadannan sakamakon suna da ban sha'awa ba kawai saboda masu bincike sun kalli abincin na dogon lokaci ba, har ma saboda ba su iyakance adadin adadin kuzari da mahalarta zasu iya ci ba, suna karyata ra'ayin cewa cin abinci na LCHF kawai yana aiki da duk wani abincin caloric. . (Nemi ƙarin a Lokacin da Ƙarin Calories Yafi Kyau.)

Ya kamata ku gwada Abincin?

Babu wanda ya yarda cewa LCHF cikakke ne ga kowa-ko manufa ga kowa don wannan lamarin. Amma ko ya kamata ku gwada shi ne don muhawara a tsakanin masananmu. Tsoro, alal misali, ba mahaukaci ba ne game da LCHF a matsayin koyarwar abinci mai ɗorewa. Ta kara da cewa "Na ga mutane da yawa sun kamu da rashin lafiya, sun kone, kuma suna jin tsoro," in ji ta.

A gefe guda, Bede ta ga yana aiki ga yawancin abokan cinikinta na 'yan wasa. Kuma ilimin kimiyya ya yarda cewa akwai ƙananan lahani-sai dai ga saurin ku don gwada shi. Yana yiwuwa zai taimake ka ka rasa nauyi, kuma har yanzu akwai damar da zai taimaka maka nisa ko aikin wutar lantarki.

Kuma idan ilmin ku na farko kan ji "ƙuntata carbs ɗin ku" shine "eh daidai ne," ba lallai ne ku kasance masu tsananin ƙarfi ba: Ƙungiyar mai-kitse a cikin Annals na Magungunan Ciki binciken ya yi duk nasarar da suka samu na asarar nauyi duk da cewa ba su taɓa kiyaye burinsu na carb kamar yadda jagororin binciken ba.

Bugu da ƙari, a tushen sa, abincin Atkins ko duk wani abincin mai-mai-mai-mai-mai-fat duk game da cin abinci mai kyau ne, wanda kowa da kowa zai iya amfana. "Kuna cin galibin 'ya'yan itatuwa, kayan marmari, mai masu lafiyan zuciya, tare da wasu kiwo masu kitse da taɓar hatsi gabaɗaya-duk waɗannan girke-girke ne don ingantaccen lafiya," in ji Bede. Kuma wannan yana kawo ma'anar: "Amfanin cin abinci zai iya kasancewa a cikin zubar da kaya da kuma ɗora wa dukan abinci fiye da ainihin mai da kansa." (Dubi: Carbs Ba tare da Dalili ba: Abinci 8 Mafi Muni fiye da Farin Gurasa.)

Kawai ka sani cewa dole ne ka ba jikinka akalla makonni biyu don koyon yadda ake amfani da kitse a matsayin mai-lokacin da aka sani da daidaitawar kitse, in ji Bede. "Idan kuna ci gaba da jin gajiya yayin gudu daga abincin LCHF bayan hakan, ƙila ba za ku amsa da kyau ba." Da kyau, zaku gwada abincin kafin fara horo don haka lokacin daidaitawa baya shafar nisan mil ko burin ku, in ji ta.

Yadda Ake Samun Kitse Kashi 50, Carbs Kashi 25, Protein Kashi 25

Kamar yadda yakamata ku tsallake carbs mai ladabi don hatsi gaba ɗaya a cikin abincin gargajiya, fats ɗinku akan abincin LCHF yakamata ya fito daga mahimman hanyoyin lafiya: madara mai kitse, kwayoyi, da mai. Kuma yayin da kitsen mai, kamar waɗanda ke cikin cuku, sun sami babban suna na sake fasalin, har yanzu akwai wurin da ba shi da ƙima a cikin abincin ku. (Bincika nawa a cikin Tambayi Likitan Abincin Abinci: Muhimmancin Fat ɗin Polyunsaturated.) ƴan carbohydrates da kuke ci za su fito daga samarwa. (Kamar waɗannan 10 Healthy Pasta Alternatives.) Kuma, mafi mahimmanci, kuna buƙatar ci gaba da cin isasshen furotin.

Kuma idan ra'ayin haɓaka kitsen ku da rage yawan carbohydrates ɗinku ya yi zafi sosai, ku sani cewa kyakkyawan ranar Bede ba ta nisa daga wannan hanya mai kyau. Duba shi!

• Karin kumallo: Kofuna 2 sabo ne alayyahu a cikin man zaitun 2, ana ba da shi da ƙwai ɗaya da 1/2 kofin cakuda berries
• Abun ciye-ciye: 1/4 kofin gauraye, busassun gasasshen kwayoyi
• Abincin rana: 2 kofuna na romaine letas tare da mai da vinegar miya (2 tbsp kowane man zaitun da balsamic) da 3 oz gasasshen nono kaji (Ko canza dressing ga daya daga cikin wadannan 8 Lafiyayyan Fats to Add to your Salatin.)
• Bayan motsa jiki: Smoothie ɗin da aka yi da foda ɗaya na whey protein foda (Bede yana bada shawarar EAS 100%), kofin ruwa 1 (don dandana), 1/2 kofin gauraye berries, 1/2 kofin yankakken Kale, da kankara da aka niƙa.
• Abincin dare: 3 oz na kifi mai kitse kamar kifi kifi, an goge shi da man zaitun cokali 2 da gasassu. Gefen 1 kofin steamed kayan lambu da aka yayyafa da 1 tbsp man shanu.

Bita don