Qhov Tseeb Txog Qhov Tsawg-Carb High-Fat Diet

Zoo Siab

• Nws Puas Txhim Kho Koj Li Qub?
• Tab sis Puas Yog Atkins Kev Noj Qab Haus Huv Puas Pab Tau Koj Poob?
• Koj Puas Yuav Sim Diet?
• Yuav ua li cas kom tau 50 feem pua ​​​​Fat, 25 feem pua ​​​​Carbs, 25 feem pua ​​Protein
• Tshuaj xyuas rau

Tau ntau xyoo, peb tau hais kom ntshai rog. Sau koj lub phaj nrog F lo lus tau pom tias yog daim pib qhia rau mob plawv. Kev noj zaub mov uas tsis muaj carb siab (lossis LCHF noj luv luv), uas tuaj yeem mus los ntawm Atkins noj zaub mov lub npe, raug thuam rau kev ua rau cov roj cholesterol siab los ntawm kev muab cov neeg tso cai rau gorge rau cov nqaij liab thiab cov rog rog. Lub caij no, kev thauj khoom carb tau dhau los ua kev ntseeg rau kev tiv thaiv cov neeg ncaws pob vam tias yuav zam kev ntshai los tsoo ntawm phab ntsa.

Tom qab ntawd, cov kev xav tau pib hloov. Qhov kev thuam ntau ntawm Atkins noj zaub mov tau raug tshem tawm: Cov kev tshawb fawb nrov tau pom tias cov zaub mov uas tsis muaj carb uas muaj roj noj tau ua kom zoo dua HDL, lossis "zoo" cholesterol, thiab tsis ua rau LDL, lossis "phem" cholesterol. Thiab nyob rau xyoo 80s, Stephen Phinney-tus kws tshawb fawb MIT-tau pom tias cov lej carb-loading tsuas yog tsis ntxiv. Peb lub cev tsuas yog muaj qee lub khw muag khoom ntawm glycogen, lossis cov roj hauv koj cov leeg, txog 2,500 calories ntawm carbs nyob rau txhua lub sijhawm - thiab qhov no tuaj yeem ua kom sai sai rau kev khiav mus ntev. Tab sis peb lub cev muaj kwv yees li 50,000 calories ntawm cov rog khaws cia-lub pas dej tob tob kom rub los ntawm. Phinney xav tsis thoob yog tias cov neeg ncaws pob tuaj yeem cob qhia lawv lub cev kom hlawv rog tsis yog siv cov carbohydrates. Koj lub cev ib txwm hlawv cov carbohydrates kom koj cov leeg txav mus-thiab cov carbohydrates yog daim ntawv nrawm tshaj plaws ntawm cov roj kom hloov pauv mus ua lub zog. Tab sis "xav txog glycogen raws li cov pa hauv lub tank ntawm lub tsheb," hais tias Pam Bede, RD, kev ua kis las noj zaub mov rau Abbott's EAS Sports Nutrition. Thaum cov pa roj tsawg, koj yuav tsum tau refuel, uas yog qhov chaw gels thiab GUs tuaj.Yog tias koj lub cev tuaj yeem hlawv roj, Phinney xav, koj tuaj yeem siv sijhawm ntev dua ua ntej tso roj. (Sim cov no 6 Txhua Yam Khoom Noj Zoo Tshaj Plaws rau Kev Kawm Ua Haujlwm.)

Yog li Phinney muab ib pawg me me ntawm cov neeg tseem ceeb ntawm cov neeg caij tsheb kauj vab ntawm kev noj zaub mov uas tsis muaj carb los sim nws tawm-tsim lawv lub cev mus rau hauv cov khw muag khoom rog. Thaum muaj kev tshawb fawb ntau qhia tias LCHF kev noj zaub mov zoo tshwm sim qis dua lub zog ncov thiab VO2 max-lub ntsiab lus nws ntau dua los yog tsawg dua ua rau koj qeeb qeeb-nws pom tias cov neeg caij tsheb kauj vab yeej ua tau zoo ib yam li ntawm caij tsheb ob thiab ib nrab teev thaum lawv noj cov zaub mov uas tsis muaj carbs thiab rog ntau li thaum lawv noj lawv cov tsoos. kev qhia noj haus. (Txheeb tawm cov lus qhia 31 Kev caij tsheb kauj vab los ntawm Cov Poj Niam Muaj Kev Nyuaj Siab.)

Tawm ntawm qhov no, kev noj zaub mov uas muaj carb qis-rog tau yug los. Nws yog dab tsi? Nrog txoj kev npaj pluas noj zoo, koj noj kwv yees li 50 feem pua ​​ntawm koj cov calories los ntawm cov rog noj qab haus huv, 25 los ntawm cov carbohydrates, thiab 25 los ntawm cov protein, piav qhia Bede. (Cov lus pom zoo ntawm tsoomfwv tam sim no, rau kev sib piv, yog 30 feem pua ​​​​ntawm cov calories ntawm cov rog, 50 mus rau 60 feem pua ​​​​ntawm carbs, thiab 10 txog 20 los ntawm cov protein.)

Qhov teeb meem? Phinney tus qauv tsis zoo: Thaum nws sim cov neeg caij tsheb kauj vab lub peev xwm khiav ntawm LCHF kev noj zaub mov, nws pom cov neeg ncaws pob muaj roj ntau nyob rau lub sijhawm qeeb dua li ib txwm. Kev nrawm nrawm rau qee qhov 40 xyoo, txawm li cas los xij, thiab cov puav pheej-yeej-triathletes zoo li Simon Whitfield thiab Ben Greenfield tau tso tseg lub tsev teev ntuj ntawm carbs hauv kev pom zoo ntawm kev noj zaub mov muaj roj ntau. Kim Kardashian nto moo ua raws li Atkins noj zaub mov kom txo nws tus menyuam qhov hnyav. Melissa McCarthy suav tias yog nws qhov hnyav 45-phaus poob rau qhov kev npaj noj zoo ib yam. (Txheeb xyuas 10 Qhov Tsis Txaus Ntseeg Celeb Diets Los Ntawm Lub Xyoo.)

Tab sis nrog kev tshawb fawb sib xyaw thiab cov ntawv pov thawj tsis txaus ntseeg lub hnub qub-cov zaub mov puas ua haujlwm? Thiab, ntxiv mus, nws puas noj qab nyob zoo?

Nws Puas Txhim Kho Koj Li Qub?

Cov txiaj ntsig ntawm kev noj zaub mov tsis muaj carb, rog rog ntawm kev ua kis las tsuas yog tau saib hauv ib qho kev tshawb fawb txij li Phinney qhov kev sim thawj zaug. Thiab thaum nws los txog rau kev kub ceev, Bede hais tias nws ua rau kev txiav txim siab vim li cas LCHF yuav ua rau koj qeeb: "Carbs yog ib txoj hauv kev zoo rau hlawv roj, yog li yog tias koj khiav ntawm kev kub ceev thiab xav tau lub zog tam sim ntawd, carbohydrates yuav mus. ua qhov zoo dua ntawm cov roj, "Bede piav qhia. Vim tias nws siv sijhawm ntev dua rau koj lub cev kom nkag tau lub zog hauv cov rog, koj yuav tsis tuaj yeem ua tiav sai.

Yog tias koj tsom mus rau qhov deb thiab tsis nrawm, txawm li cas los xij, tsis txhob sau tawm LCHF sai sai no. Nws yeej pab nrog lub sijhawm ntawd txhua tus neeg khiav dreads: tsoo phab ntsa. "Nyob rau hauv cov neeg ncaws pob endurance, yoog kom ntau li ntau tau los siv cov rog tuaj yeem pab cov neeg uas tawm tsam nrog bonking. Nws tuaj yeem pab ncua qhov pib ntawm kev qaug zog, uas yog qhov zoo vim tias nws ua rau tus neeg ncaws pob tso siab tsawg rau cov carbohydrate gels lossis kua carbohydrates-thiab. kom mus nrawm dua ntev dua, "hais tias Georgie Fear, RD, tus sau ntawm Lean Habits Rau Lub Cev Lub Cev Poob. Lwm qhov ntxiv ntxiv: Koj yuav zam dhau qhov tshwm sim ntawm kev mob plab hnyuv los ntawm haiv neeg gels thiab GUs. (Tag nrho! Zam 20 Cov Khoom Noj Uas Ua Rau Koj Cov Kev Tawm Tsam Ib yam nkaus.)

Tab sis zoo li ntau ntawm LCHF kev tshawb fawb, cov pov thawj kev tshawb fawb tau sib xyaw - nws tseem yog qhov chaw tshawb fawb loj heev. Qhov kev cia siab tshaj plaws rau hnub no xav tias yuav tawm tom qab xyoo no los ntawm Jeff Volek, Ph.D., RD, ntawm Ohio State University, tus kws tshawb fawb thib ob tshaj plaws ntawm cov ncauj lus tom ntej ntawm Phinney.

Tshaj li qhov kev tshawb fawb, kuj tseem muaj kev nthwv dej ntawm triathletes thiab cov neeg sib tw khiav nrawm uas ua rau lawv ua tiav kom dhia ntawm cov rog rog uas muaj roj ntau. Tus kws qhia kev tawm dag zog Ben Greenfield ua tiav 2013 Ironman Canada hauv 10 teev dhau los thaum siv yuav luag tsis muaj carbs, thaum ultra-runner Timothy Olson teeb tsa cov ntaub ntawv kom ua tiav nrawm tshaj plaws ntawm Sab Hnub Poob 100-mais chav kawm ntawm LCHF kev noj haus. "Cov neeg ncaws pob uas kuv ua haujlwm nrog hais tias ib zaug lawv tau siv rau kev noj zaub mov, lawv zoo siab dua li qhov lawv tau ua dhau los, lawv qhov kev ua tau zoo dua-tab sis yeej tsis muaj qhov phem dua-thiab lawv tsis muaj qab zib los yog lub siab hloov pauv zoo li thaum lawv nyob. sim ua kom roj nrog cov carbohydrates, "Bede hais. (Lub suab paub? Txog thaum koj pib txoj kev npaj noj zaub mov uas tsis muaj carbohydrates, sim 6 Cov Khoom Noj no los kho koj lub siab.)

Txawm hais tias tsis yog nws txhim kho kev ua tau zoo, qhia koj lub cev kom rub los ntawm koj cov roj reserves-uas koj tuaj yeem ua tau los ntawm kev hloov mus rau kev noj zaub mov yooj yim-ua kom muaj ntshav qab zib zoo dua, Ntshai ntxiv. Qhov no pab tiv thaiv kev mob ntshav qab zib, lossis ntshav qab zib tsawg (uas yog vim li cas Hyvon Ngetich ntog thiab yuav tsum-tam sim no nto moo-nkag thoob qhov ua tiav ntawm xyoo Austin Marathon).

LCHF kuj tau pab txhawb cov kis las ncaws pob kom tsis rog lawv lub zog lossis lub zog, pom txoj kev tshawb fawb tshiab hauv Kev tawm dag zog thiab Kev Ua Si Kev Tshawb Fawb. Qhov ntawd txhais tau tias thaum tib neeg yuav tsis tau pom kev ua tau zoo, kev ua haujlwm tsis raug kev txom nyem-ntxiv rau lawv poob phaus, Bede piav qhia.

Tab sis Puas Yog Atkins Kev Noj Qab Haus Huv Puas Pab Tau Koj Poob?

Txawm hais tias tam sim no-nrov yuag poob lub kaum ntse ntse tau txais kev tshawb fawb me ntsis ua tsaug rau cov kws tshawb fawb txog kev xav noj zaub mov, tseem tsis tau muaj pov thawj ntau dhau ntawm ob qho tib si. Tab sis feem ntau ntawm kev tshawb fawb txwv ntawm kev poob phaus thiab kev noj zaub mov uas tsis muaj carb siab tau pom zoo rau nws.

Hauv txoj kev xav, nws ua rau kev nkag siab tias koj yuav poob phaus: "Carbohydrates nyiam dej, yog li ib feem ntawm kev poob phaus yog los ntawm cov khw muag dej," hais tias Bede. "Qhov tseem ceeb dua, txawm li cas los xij, rog ntau heev. Txawm tias nws muaj calories ntau rau ib gram ntau dua li cov carbohydrates, koj tsuas tuaj yeem noj ntau ntau ua ntej koj yuav zoo ib yam li cov protein." Nrog carbs, koj tuaj yeem ua tiav tag nrho lub hnab ntawm pretzels yam tsis muaj lub ntsiab lus. Yog tias koj tsis zam cov carbs ua kom zoo, koj kuj tseem zam qhov kev ntshaw rau ntau cov khoom noj tsis zoo uas kev tshawb fawb tau qhia tias lawv ua rau.

Ib txoj kev tshawb fawb xyoo tas los hauv lub Annals ntawm Internal Tshuaj ua ib qhov xwm txheej txaus ntseeg tshaj plaws: Cov kws tshawb fawb pom tias txiv neej thiab poj niam uas hloov mus rau kev noj zaub mov qis-carb poob 14 phaus tom qab ib xyoos-yim phaus ntau dua li cov uas txwv lawv cov rog kom tsawg. Cov pab pawg rog rog tseem tswj hwm cov leeg ntau dua, txiav ntau lub cev rog, thiab nce lawv cov protein kom ntau dua li lawv cov carb hnyav. Cov txiaj ntsig no tau cog lus tsis yog vim tias cov kws tshawb fawb tau saib kev noj zaub mov mus sij hawm ntev, tab sis kuj vim tias lawv tsis txwv cov calorie ntau npaum li cas cov neeg tuaj koom noj tau, debunking lub tswv yim tias LCHF noj zaub mov tsuas yog ua haujlwm zoo li lwm yam calorie ntau ntau. . (Nrhiav paub ntau ntxiv hauv Thaum Ntau Calories Zoo dua.)

Koj Puas Yuav Sim Diet?

Tsis muaj leej twg pom zoo tias LCHF zoo meej rau txhua tus-lossis zoo rau txhua tus rau qhov teeb meem ntawd. Tab sis txawm hais tias koj yuav tsum tau sim nws yog rau kev sib cav ntawm peb cov kws tshaj lij. Kev ntshai, piv txwv li, tsis yog vwm txog LCHF raws li kev noj zaub mov kom ruaj khov. Nws tau piav qhia "Kuv tsuas yog pom ntau tus neeg thaum kawg mob, hlawv tawm, thiab txaus siab heev," nws piav qhia.

Ntawm qhov tod tes, Bede tau pom nws ua haujlwm rau ntau tus neeg ncaws pob ncaws pob. Thiab kev tshawb fawb pom zoo tias muaj kev phom sij me ntsis-tsis yog rau koj qhov nrawm-mus sim nws. Tej zaum nws yuav pab koj poob phaus, thiab tseem muaj lub sijhawm nws yuav pab koj li kev nrug lossis lub zog ua haujlwm.

Thiab yog tias koj thawj lub siab xav hnov ​​"txwv koj cov carbohydrates" yog "yog lawm," koj tsis tas yuav tsum nruj heev: Cov pab pawg rog rog hauv Annals ntawm Internal Tshuaj txoj kev tshawb fawb tau ua txhua yam ntawm lawv cov txiaj ntsig poob phaus txawm hais tias lawv yeej tsis tau khaws lawv cov hom phiaj carb qis raws li txoj kev kawm.

Ntxiv rau, ntawm nws cov hauv paus hniav, kev noj zaub mov Atkins lossis ib qho kev noj zaub mov uas muaj carb qis yog txhua yam hais txog kev noj qab haus huv, uas sawv daws tau txais txiaj ntsig los ntawm. Bede hais tias "Koj noj feem ntau txiv hmab txiv ntoo, zaub, roj hauv lub plawv, nrog rau qee cov khoom noj muaj roj thiab kov cov nplej tag nrho-tag nrho cov no yog ib daim ntawv qhia rau kev noj qab haus huv zoo," Bede hais. Thiab qhov no ua rau lub ntsiab lus: "Cov txiaj ntsig ntawm kev noj zaub mov tuaj yeem muaj feem cuam tshuam rau hauv cov khib nyiab thiab thauj khoom ntawm tag nrho cov khoom noj ntau dua li cov rog tiag tiag." (Saib: Carbs Tsis Ua Li Cas: 8 Cov Khoom Noj Uas Tsis Zoo Tshaj Plaws Dawb.)

Tsuas yog paub tias koj yuav tsum muab koj lub cev tsawg kawg ob lub lis piam los kawm paub siv roj li roj-theem ib lub npe hu ua kev hloov rog, Bede qhia. "Yog tias koj pheej nkees nkees thaum koj khiav los ntawm LCHF noj tom qab ntawd, koj yuav tsis teb nws zoo." Qhov zoo tshaj plaws, koj yuav sim noj zaub mov ua ntej kev cob qhia pib yog li lub sijhawm hloov pauv tsis cuam tshuam rau koj lub sijhawm lossis lub hom phiaj, nws hais ntxiv.

Yuav ua li cas kom tau 50 feem pua ​​​​Fat, 25 feem pua ​​​​Carbs, 25 feem pua ​​Protein

Ib yam li koj yuav tsum hla cov carbohydrates kom huv rau cov nplej tag nrho hauv cov zaub mov ib txwm muaj, koj cov rog ntawm LCHF kev noj zaub mov yuav tsum yog los ntawm cov khoom noj muaj txiaj ntsig ib yam: cov mis muaj roj puv, txiv ntseej, thiab roj. Thiab thaum cov rog rog, zoo li cov cheese, tau txais lub koob npe nrov tshaj plaws ua kom zoo nkauj, tseem muaj qhov chaw rau cov rog tsis txaus hauv koj cov zaub mov ib yam. (Nrhiav ntau npaum li cas hauv Nug Tus Kws Kho Mob: Qhov tseem ceeb ntawm Polyunsaturated Fat.) Ob peb carbs koj noj yuav zoo tshaj plaws los ntawm cov khoom. (Zoo li 10 Qhov Kev Noj Qab Nyob Zoo Pasta.) Thiab qhov tseem ceeb tshaj plaws, koj tseem yuav tsum tau noj cov protein kom txaus.

Thiab yog tias lub tswv yim ntawm kev nce koj cov rog thiab txo koj cov carbohydrates suab nrov, paub tias Bede lub hnub zoo tshaj plaws tsis yog qhov deb ntawm qhov kev noj qab haus huv. Txheeb nws tawm!

• Noj tshais: 2 khob tshiab spinach sautéed hauv 2 tbsp txiv roj roj, ua haujlwm nrog ib lub qe thiab 1/2 khob sib xyaw cov txiv ntoo
• Khoom noj txom ncauj: 1/4 khob sib xyaw, qhuav ci txiv ntoo
• Noj su: 2 khob romaine zaub xam lav nrog roj thiab kua txiv hmab txiv ntoo (2 tbsp txhua cov txiv ntseej roj thiab balsamic) thiab 3 oz grilled nqaij qaib mis (lossis hloov tawm hnav khaub ncaws rau ib qho ntawm 8 Qhov Kev Noj Qab Nyob Zoo Ntxiv rau Koj Zaub Zaub.)
• Tom qab ua haujlwm: Cov dej qab zib ua nrog ib daus whey protein hmoov (Bede pom zoo EAS 100%), 1 khob dej (kom saj), 1/2 khob sib xyaw cov txiv ntoo, 1/2 khob txhoov kale, thiab dej khov tsoo.
• Noj hmo: 3 oz ntawm ib tug high-rog ntses zoo li salmon, txhuam nrog 2 tbsp txiv roj roj thiab grilled. Sab ntawm 1 khob steamed zaub tossed nrog 1 tbsp butter.

Tshuaj xyuas rau