Hais Txog Cyclic Ketogenic Noj (CKD)

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Video: Hais Txog Cyclic Ketogenic Noj (CKD)
Video: Do Not Do Carb Cycling on Keto & Intermittent Fasting – Dr.Berg's Answers Why 2024, Kaum ib hlis
Hais Txog Cyclic Ketogenic Noj (CKD)
Hais Txog Cyclic Ketogenic Noj (CKD)
Anonim

Noj cov zaub mov carb siab yog ib qho ntawm cov uas koj yuav poob ceeb thawj sai. Koj yuav hlawv cov rog sai sai yam tsis cuam tshuam rau cov nqaij hauv lub cev. Yog li, koj yuav tsis tsuas yog poob phaus, tab sis kuj tswj lub cev lub suab.

Cov kis las noj zaub mov Asmeskas hauv kev tawm dag zog hauv lub cev hauv 90s ntawm lub xyoo pua xeem ua ntej pib kev noj haus no. Cov neeg ua kis las uas sib tw hauv kev sib tw tab sis tau txais qhov hnyav yuav tsum tau yaj lawv sai, thaum tswj hwm lawv cov leeg thiab lub zog rau kev kawm ua haujlwm ntau. Qhov no yog li cas cov kev ua noj ua haus carbohydrate lossis kev noj haus ketogenic cyclic (CKD) tau tshwm sim.

Cov ntsiab lus ntawm kev noj zaub mov zoo-carbohydrate

Hauv thawj 2 hnub ntawm kev noj haus, cov zaub mov carbohydrates hauv koj cov zaub mov kom tsawg yog qhov ntau kawg - koj noj zaub mov protein feem ntau. Tom qab ntawd npaj koj hnub siab carb nrog yuav luag tsis muaj xim rau cov protein. Hnub kawg yog noj pes tsawg carbohydrates thiab protein.

Qhov ntsuas niaj hnub ntawm tus nqi caloric yog 1200-1800 kkl, thiab tus nqi ntawm cov rog yog 30-40 g thiab tsis hloov thoob plaws hauv kev noj haus. Qhov kev noj haus no yog ib qho uas koj yuav tsum poob ob peb phaus sai sai los ntawm kev xaiv - nws nyob ntawm koj qhov hnyav, hnub nyoog thiab lwm tus yam ntxwv.

Lub siab carb cov zaub mov ua haujlwm li cas?

Ketogenic kev noj haus
Ketogenic kev noj haus

Cov roj carbohydrates yog cov roj siv ntawm peb lub cev. Kom them nyiaj rau lawv tsis muaj tsis tshua muaj carb hnub, lub cev pib hlawv roj thiab poob ceeb thawj zoo. Ntawm peb hnub ntawm kev noj haus, thaum cov khoom noj ntawm cov carbohydrates tau zoo thiab lub siab yaj sai sai, lub cev nkag mus hauv hom kev xwm txheej. Nrog cov tsis muaj lub zog, lub cev pib hlawv cov leeg nqaij.

Txhawm rau zam qhov no, txij ntawm no mus koj pib txoj kev kho nrog lub siab cov ntsiab lus carbohydrate, thaum tswj kev qub zaub mov caloric. Raws li qhov tshwm sim, txheej txheem ntawm kev hlawv cov rog rog mus ntxiv tsis cuam tshuam rau cov leeg nqaij muaj txiaj ntsig.

Plaub (nruab nrab) hnub ntawm kev noj haus uas xav tau txhawm rau txhawm rau txhawm rau muab cov glycogen rau lub siab thiab cov leeg.

Tau txais lub laij lej, chav ua noj thiab pem teb teev, ib lub rooj nrog cov ntsiab lus caloric ntawm cov khoom. Laij koj cov zaub mov cia rau plaub hnub tom ntej.

Nyob rau thawj hnub thiab thib ob ntawm kev noj haus tau tso cai kom tsis pub ntau tshaj 1-2 g carbohydrates thiab 3 g ntawm protein rau 1 kg ntawm koj lub cev hnyav. Qhov hnyav yuav qhia tau los ntawm lub mis: qhov siab hauv cm Rho tawm 100.

Hnub thib peb: txog li 4-5 g ntawm carbohydrates thiab 0.5-1 g ntawm protein.

Plaub hnub: 1-1.5 g protein, 3 g carbohydrates.

Rau tus poj niam hnub nyoog 30 xyoo, yog tias nws siab 160 cm thiab hnyav 65 kg - lub cev hnyav - 60 kg. Nyob rau hnub qis-carbohydrate ib hnub, nws muaj peev xwm them 240 kkl ntawm carbohydrates, 720 kkl ntawm cov protein thiab 270 kkl ntawm cov rog - tag nrho cov calories txhua hnub: 240 + 720 + 270 = 1230 kkl.

Rau ib tus txiv neej 30 xyoo, 178 cm siab thiab hnyav 83 kg - hnyav ib txwm - 78 kg. Nrog kom muaj cov carbohydrate tsawg, nws tuaj yeem them 312 kkl ntawm carbohydrates, 236 kkl ntawm cov protein thiab 360 kkl roj. Tag nrho cov calories txhua hnub: 312 + 936 + 360 = 1608 kkl.

Thaum sawv ntxov ntawm plaub hnub ntawm kev noj haus tau zoo tshaj plaws rau kev tawm dag zog.

Yam zaub mov twg thiaj tsis kam?

Txwv tsis pub cov khoom noj hauv cov khoom noj khoom haus cyclic ketogenic
Txwv tsis pub cov khoom noj hauv cov khoom noj khoom haus cyclic ketogenic

Cov khoom ntawm cov hmoov nplej uas ua kom zoo, ncuav qab zib (suav nrog qab zib hloov), tseem muaj nplej, qos yaj ywm, carrots, beets, txiv tsawb, txiv puv luj, txiv quav ntswv nyoos, kua txiv, dib liab, dib liab, kua txiv, zaub mov ceev, khoom noj muaj roj nqaij, ntsev, cawv.

Cov zaub mov dab tsi los tsom rau?

Tso rau cov khoom noj hauv cov khoom noj uas muaj ຮອບ hauv cov roj ketogenic
Tso rau cov khoom noj hauv cov khoom noj uas muaj ຮອບ hauv cov roj ketogenic

Noj cov nqaij nyug, nqaij qaib, ntses, ncuav qab zib uas muaj roj tsawg, yogurt, taum, dib, txiv lws suav, zaub paj, zaub qhwv, zucchini, txaij, radishes, zaub xas lav, zaub ntsuab, zaub ntsuab, zaub ntsuab, cov hauv paus ntsuab, dos ntsuab, qe, nceb, qej, noob, txiv ntseej roj, dej.

Pes tsawg zaus hauv ib hnub noj - tsib pluas ib hnub nrog peb lub tais tseem ceeb, ntxiv rau noj su thiab noj tshais.

Ntev thiab tshwm sim

Lub classic version ntawm high-carb noj cov zaub mov yog plaub hnub. Rau plaub hnub, qhov nruab nrab li ntawm 1-1.5 kg ntawm lub cev hnyav dua ploj. Lub voj voog tuaj yeem rov ua dua 2-3 zaug kom ua tiav qhov hnyav.

Pros ntawm siab carb cov zaub mov noj

Tso cai rau koj kom poob phaus sai sai yam uas tsis yog tsoo lub cev. Kev puas siab puas ntsws nws yog yooj yim kov yeej: tsis muaj cov khoom lag luam txwv ib txhis, nws khaws cov ntaub ntawv tseem ceeb thiab lub zog rau kev ua kis las.

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