Alex Silver Fagan taw qhia qhov teeb meem loj tshaj plaws nrog Kev Noj Qab Haus Huv Tsawg-Carb

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Ntau cov zaub mov nrov hu rau kev txwv ib pawg zaub mov, thiab carbs feem ntau raug ntaus. Txog rau pib, keto noj zaub mov yog ib qho ntawm cov zaub mov zoo tshaj plaws tam sim no thiab ib qho ntawm cov huab cua tshaj plaws thaum nws los txog rau kev txwv carb. Txhawm rau kom nyob hauv ketosis, cov neeg noj zaub mov lub hom phiaj khaws lawv cov calories los ntawm carbohydrates tsis pub ntau dua 10 feem pua ​​ntawm lawv cov calories tag nrho. Ntxiv rau, ntau ntawm keto cov neeg nyiam ua ntej, suav nrog cov paleo, Atkins, thiab South Beach cov zaub mov noj, kuj yog cov ua haujlwm qis-carb. (Related: Muaj pes tsawg Carbs Koj Yuav Tsum Noj Hauv Ib Hnub?)

Tsis yog txhua tus tab tom yuav mus rau hauv kev noj zaub mov tsawg-carb, txawm li cas los xij. Nyob rau hauv qhov muaj koob meej ntawm kev noj haus, cov kws qhia zaub mov tau hais txog cov pov thawj uas twb muaj lawm tias carbs tsis tas yuav ua rau qhov hnyav nce, thiab qhov kev muab rau lawv tuaj yeem muaj kev phiv tsis zoo. Ntxiv rau, kev tshuaj xyuas kev tshawb fawb tsis ntev los no tau luam tawm hauv Lub Lancet pom muaj kev koom tes ntawm kev noj zaub mov tsis tshua muaj siab- lossis qis-carb thiab kev tuag.

Alex Silver Fagan, tus kws qhia Nike tus tswv, tus tsim ntawm Flow Into Strong, thiab tus kws qhia ntawm Performix House hauv NYC, paub tias carbohydrates yog cov khoom noj tseem ceeb. Txij li tus kws qhia nyob rau yoga thiab nqa, nws pib mus yam tsis tau hais tias nws yuav tsum tswj hwm qib siab ntawm lub zog txhua lub sijhawm.

"Tsis kam lees koj lub cev carbohydrates yog zoo li tsis lees koj lub cev oxygen," nws hais. "Koj hais tsis tuaj yeem ua haujlwm."

Alex Silver-Fagen, Precision Nutrition coach thiab Nike Master Trainer

Silver Fagan, uas tuav daim ntawv pov thawj Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv, sib cav tias cov carbohydrates yog qhov tsim nyog vim tias koj lub cev siv cov piam thaj tau los ntawm cov carbohydrates uas yog lub hauv paus tseem ceeb ntawm roj. Tsis tsuas yog carbs tuaj yeem pab koj lub zog los ntawm kev ua haujlwm, tab sis lawv tseem ceeb heev rau kev ua haujlwm ntawm lub hlwb. Kev noj zaub mov tsawg carb tau txuas nrog cov teeb meem nco thiab ua rau lub sijhawm ua haujlwm qeeb. "Koj xav tau carbs xav, koj xav tau carbs ua pa, koj xav tau carbs los nqa hnyav, koj xav tau carbs tsav tsheb," hais tias Silver-Fagan."Koj xav tau cov carbohydrates kom yooj yim tsuas yog ua tib neeg, tab sis tib neeg tau txiav tawm cov carbohydrates vim tias nws yog txoj hauv kev nrawm tshaj plaws kom tshem tawm cov rog." Feem ntau thaum tib neeg txiav tawm cov carbohydrates lawv pib paub qhov hu ua "mob khaub thuas keto" lossis "mob khaub thuas carb" - qaug zog, pom kev tsis pom kev, thiab lwm yam. (Muaj feem cuam tshuam: Txhua Yam Koj Yuav Tsum Paub Txog Keto Flu)

Kev ceeb toom: Tsis yog txhua txhua carbohydrates tau tsim sib npaug. Silver-Fagan hais tias "Qhov kuv xav tias koj yuav tsum ntshai yog cov carbs ua tiav thiab cov zaub mov ua tiav," hais tias Silver-Fagan. "Txhua yam uas los hauv cov ntawv qhwv, txhua yam uas tau nyob hauv kab tsim khoom, tej zaum tsis yog qhov kev xaiv zoo tshaj rau koj." Qhov tseem ceeb yog kawm paub cais cov carbohydrates yooj yim los ntawm cov carbohydrates yooj yim. Cov carbohydrates yooj yim, uas muaj ntau hauv cov khoom noj xws li khoom qab zib thiab dej qab zib, tau tawg sai sai los ntawm lub cev, ua rau muaj zog thiab poob. Cov zaub mov uas muaj cov carbohydrates yooj yim, zoo li cov nplej tag nrho, zaub, thiab lwm yam, muab lub zog ruaj khov thiab muaj fiber ntau dua.

Yog li thaum Silver Fagan tsis tso cai tawm mus tag nrho nrog cov khoom noj uas ua tiav, nws yeej tsis tiv thaiv carb. "Tsis kam lees koj lub cev carbohydrates yog zoo li tsis lees koj lub cev oxygen," nws hais. "Koj hais tsis tuaj yeem ua haujlwm."

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