Cov txheej txheem:

Yog, koj xav tau Carbs. Nov yog Thaum Yuav Noj Lawv
Yog, koj xav tau Carbs. Nov yog Thaum Yuav Noj Lawv
Anonim

Txawm tias bagels, pasta, thiab khoom qab zib tsim nyog qhov chaw hauv koj tus kheej cov zaub mov pyramid

Kev txiav cov carbohydrates tau txais kev nyiam tiag tiag txog ib xyoos ib zaug, raws li Dana Lis, tus thawj coj ntawm kev noj zaub mov zoo ntawm University of California ntawm Davis. Lub sijhawm no, nws yog nyob rau hauv daim ntawv ntawm cov rog rog ketogenic, uas tsis muaj txiaj ntsig zoo rau cov neeg ncaws pob. Ib qho kev tshuaj xyuas tsis ntev los no tau tshaj tawm hauv Phau Ntawv Xov Xwm ntawm Physiology sau tseg tias qhov tsis muaj pov thawj tshawb fawb txog kev noj zaub mov ketogenic rau kev ua tau zoo hauv cov neeg ncaws pob tseem ceeb "tsis tau ua rau muaj kev txaus siab rau thiab kev siv cov keto yoog raws txoj cai kom ua tau zoo dua." Lwm txoj kev tshawb fawb 2017 tau sau tseg tias cov neeg taug kev sib tw tau pom lawv qhov kev ua haujlwm poob qis thaum mus qis-carb. Tab sis tib neeg tseem dhia ntawm lub bandwagon.

Cov kws tshaj lij (thiab cov kev tshawb fawb) pom zoo tias carbohydrates tseem yog huab tais thaum nws los txog rau kev ua kom muaj zog. Peb cov leeg yuav tsum tau glycogen, uas peb tau txais los ntawm carbs, ua kom lub cev muaj zog los ntawm kev khiav, caij tsheb kauj vab, caij ski, lossis paddling. Lori Nedescu, tus kws kho mob noj zaub mov thiab tus kws tshaj lij kev caij tsheb kauj vab hais tias Peb xav tau cov carbohydrates, tshwj xeeb tshaj yog rau kev siv zog hnyav. Tsuav koj paub yam koj xav tau, thiab thaum koj yuav tsum noj lawv, lawv tuaj yeem ua tau ntau yam rau koj. Ntawm no yog yuav ua li cas kom tau txais ntau tshaj ntawm cov carbohydrates, txawm tias koj tab tom ua haujlwm tawm lossis vegging tawm.

Dab tsi yog Carb?

Tsis yog tag nrho cov carbohydrates tau tsim sib npaug, tab sis lawv txhua tus ua haujlwm tseem ceeb hauv koj cov zaub mov. "Cov carbohydrates yooj yim yog qhov yooj yim-rau-siv, ntau dua cov carbohydrates, thiab cov carbohydrates nyuaj yog fiber ntau thiab nyuaj rau zom," Lis hais. "Fiber yog ib qho tseem ceeb rau kev noj qab haus huv: nws ua rau lub cev nqus cov suab thaj, tuaj yeem txhim kho cov ntshav-qab zib, thiab nws tseem ceeb heev rau lub plab noj qab haus huv." Ib qho khoom noj txom ncauj los yog lwm yam khoom noj qab zib muaj ntau cov carbohydrates yooj yim, thaum ib lub ncuav ntawm cov qhob cij los yog ib lub tais ntawm cov nplej xim av yuav muaj fiber ntau thiab cov carbohydrates yooj yim.

Lis cov lus qhia zoo tshaj thaum nws los txog rau carbohydrates? Siv cov carbohydrates yooj yim kom rov ua kom lub zog-muab cov leeg-glycogen khw muag khoom uas tau tso tawm thaum lub sijhawm kev cob qhia, thiab siv cov carbs nyuaj los ntim rau hauv cov fiber ntau thiab cov micronutrients thaum koj tsis tsom mus rau kev ua haujlwm.

Ua ntej ua ntej ua haujlwm roj

Nedescu pom zoo kom noj zaub mov nyob ib ncig ntawm cov carbohydrates yooj yim, nrog rau me ntsis roj thiab cov protein, nyob ib ncig ntawm ob mus rau peb teev ua ntej koj tawm dag zog. Qhov ntawd yuav txhais tau tias oatmeal nrog txiv laum huab xeeb thiab txiv laum huab xeeb, mov nrog nqaij qaib, lossis txiv laum huab xeeb thiab jelly qhaub cij. Yog tias koj tab tom npaj rau kev tawm dag zog hnyav (tshaj li ib teev hauv lub sijhawm lossis koom nrog kev kawm siab), ntxiv me me ntawm 100 calories ntawm carbohydrates 15 feeb ua ntej koj tawm ntawm lub qhov rooj. Nyob rau hnub kev sib tw, tib txoj cai siv, tab sis lawv tseem ceeb dua ua raws. "Koj yuav tsum tau them nyiaj rau koj cov khw muag roj-cov nqaij thiab daim siab glycogen-kom koj npaj txhij ua qhov zoo tshaj plaws," Lis hais.

Noj Thaum Koj Qhia

Nedescu cov lus pom zoo rau cov neeg ncaws pob yog coj mus rau qhov twg los ntawm 120 mus rau 360 calories ib teev twg thaum qoj ib ce, feem ntau ntawm cov carbohydrates-tab sis qhov koj xav tau yog nyob ntawm koj tus kheej lub cev thiab koj lub plab yuav ua li cas, nrog rau lub sijhawm ntawm koj. workout thiab koj workout siv zog. "Kev siv ntau txhais tau tias muaj calorie ntau ntau thiab carbohydrates ntau," Lis hais. "Tab sis kev ua siab ntev kuj los rau hauv kev ua si-ntau tus neeg tsis tuaj yeem tuav 400 calories hauv daim ntawv gel."

Kev sim kom paub seb muaj pes tsawg carb-calorie ua rau koj xav tau ceev, tsis puv, thiab cov khoom noj txom ncauj twg yooj yim rau koj lub plab. Rau kev ua kom muaj zog ua kom muaj zog ntxiv, Lis txhawb cov neeg ncaws pob nrog cov hniav qab zib kom txaus siab rau cov khoom qab zib zoo li ncuav qab zib. Rau lub sijhawm tshwj xeeb lossis kev tawm dag zog hnyav dua, xaiv qee yam yooj yim rau zom, xws li gel lossis dej haus kis las. Thiab tsis txhob siv hnub sib tw los sim qee yam tshiab, Lis ceeb toom. Yam koj noj midrace yuav tsum zoo ib yam li qhov koj noj hauv kev cob qhia.

Khoom txom ncauj thaum koj qeeb

Tej zaum koj yuav paub txog qhov tseem ceeb ntawm cov protein tom qab kev cob qhia, tab sis cov khw muag khoom carbohydrate tsuas yog ib qho tseem ceeb rau kev ntxiv, Lis hais. "Koj lub cev tiv thaiv kab mob xav tau carbohydrates," nws hais ntxiv. Kev tawm dag zog ua rau koj lub cev tiv thaiv kab mob, thiab carbs thaum thiab tom qab kev tawm dag zog tau pom tias muaj kev cuam tshuam qhov cuam tshuam. Ib qho khoom noj txom ncauj nrog kev sib xyaw ntawm carbs thiab protein yuav ua kom yuam kev. "Ua ntej qhov kev pabcuam ntawm 20 grams ntawm cov protein ua ntej, tom qab ntawd ntxiv qee cov carbohydrates-nyob ib ncig ntawm 0.5 mus rau 0.7 grams ib phaus ntawm lub cev hnyav yog lub hom phiaj zoo," nws hais.

Tsis txhob hnov qab cov zaub mov rov qab

"Feem ntau, yav tsaus ntuj yog lub sijhawm zoo los txo cov carbohydrates thiab ua ntej cov carbohydrates thiab zaub ntau dua, nrog rau cov protein thiab rog," Lis hais ntxiv, "Ntau tus neeg ncaws pob xaus rau hmo ntuj yog tias lawv sim txwv tsis pub carbs lossis calories txhua hnub. " Yog tias koj tau ua kom zoo rau koj qhov kev cob qhia, nws yuav tsum yooj yim dua rau "noj tshais zoo li huab tais, noj su zoo li cov neeg hauv zos thiab noj hmo zoo li pauper," nws hais tias, lub ntsiab lus: noj tshais hnyav rau koj cov kev kawm, noj su nruab nrab rau boost lub khw muag khoom muaj zog tom qab koj qhov kev tawm dag zog, thiab noj zaub ntau dua, noj hmo kom kawg rau hnub. Txhawm rau tsim kom muaj noj qab haus huv noj qab haus huv, pib nrog cov zaub ntim zaub mov, ntxiv cov protein thiab cov rog noj qab haus huv, thiab sab saum toj nrog me me ntawm carbohydrates los ua noj.

Yuav ua li cas txog Carbo-Loading?

Koj tuaj yeem txhawb koj lub zog los ntawm kev tawm ntawm koj lub khw muag khoom carb 24 mus rau 36 teev ua ntej kev siv zog loj, tab sis qhov ntawd tsis tau txhais hais tias koj yuav tsum tau noj tag nrho cov nplej zom. Hloov chaw, kho qhov sib npaug ntawm koj cov macro hauv cov zaub mov. Pib ua qhov tseem ceeb ntawm carbohydrates thaum txo qis roj, protein, thiab fiber ntau. Muaj roj ntau thiab fiber ntau yuav ua rau GI nyuaj siab, thiab txo qis calories los ntawm cov rog thiab cov protein tso cai rau koj kom koj cov carb ntau ntxiv yam tsis muaj kev noj ntau dhau thiab tsis xis nyob rau hnub sib tw. Qhov tseem ceeb tshaj plaws, xyuas kom meej tias cov carbohydrates yog qhov nruab nrab ntawm koj pluas noj. Nedescu hais tias "Kuv cov phooj ywg paub tias thaum lub caij sib tw, peb tsim kev txwv txiav npluav," Nedescu hais. Rau cov calories uas zom tau yooj yim, Nedescu yuav noj mov nrog cov qe thiab qee cov kua txiv hmab txiv ntoo, thiab Lis pom zoo kom ua cov txiv hmab txiv ntoo hnyav hnyav rau haus txhua hnub prerace.

Pom zoo: